Challenge #2 kick off

Today is the official launch of the trial week. What this means is you can test out your goals and see if they work for you.

Official kick off of challenge with goals set is next monday.

Looking forward to reaching goals...

Best,

D

Made it to 26!

As I indicated, I'd video my completion of the pull-up part of my fitness challenge. I successfully made it one past my goal of 25 pull-ups today. In doing my max pull-up set, I wasn't sure if I had counted correctly, so I did one extra just in case. It turns out I did count accurately, so now I have a new personal best thanks to the motivation I had while being apart of the challenge. Thanks everyone, and thanks Dave for getting us all psyched to do something healthy and productive.

Original rules of the contest...just for reference

Want in to the Fitness Challenge?

Already people are into doing a second version of this competition. Therefore, here is the information from Version one. Feel free to share this with friends. Send me an email if you want in for version 2 (October - November - stay healthy during the holiday season)

The challenge The way it would work is everyone sets one or several "gnarly" goals. The goal has to be hard yet achievable with in the time frame 2 months. If it includes something you currently are doing the goal has to push you to another level. Even if you are currently fit, the challenge would be to step it up. Everyone would put $50 and all who win either get their money back or more. It would last eight weeks and there would be a weekly check in to report on the status on the goal. In order for your goal/s to be official others who participate must agree upon it. The goal/s need to be specific and realistic.

To do: Pay $50 ($51.50 if using paypal - david_callen@yahoo.com)

Answer these questions:

• Why do you want in? State your motivation.
• What is your goal?
• How will you measure it?
• Why is this goal challenging for you?
• How will we know you have reached your goal? Is there any way to demonstrate your outcome in a tangible way? Here are a couple of suggestions for ways to make it tangible: Can someone who is not in the contest vouch for you? or Can your gym show us your attendance record electronically (24 hour fitness does)? Can you take a photo of you doing your challenging goal?

Weekly Reporting This could be a weigh in or report on a goal. The idea is to hold all accountable. This would be due to me by Monday night. Each person must measure within 24 hours of the reporting time. Reporting is to be posted sometime between Sunday morning and Monday night. Failure to report in counts as failure of a completed week. If your goal allows you to report in sooner, go for it. Ideally you report in by filling out the spreadsheet, however as the organizer, if you are in a bind, I will permit a phone call or text.

Measurement Ideally people are using the same personal measurement system throughout the contest. The same scale. A person who measures body % at a gym (some scales offer this feature, I have one that I got from target - pretty cheap). Finally, it would be best to do with the same amount of clothing and around the same time of the day. This will help minimize variables.

Honesty Since there is no one regulating your measurement or # of toward your goal, we are all trusting that you are keeping your word.

Pass Everyone gets one pass to use. For example you miss one week of reporting or you only make it to the gym two of the three times your goal said you would. You can take a pass. This will not work perfectly for some goals, so some folks have a slight advantage. Craft your goal accordingly.

Winning You reach your goal and at a minimum you win back your $50 plus your success. Anyone who does not reach their goal losses $50. That money is then split amongst the winners

Reporting

Everyone has to report on a weekly basis their status. If your goal is specific to the week (like go to the gym 3x's, but you only go 2x's then you potentially will lose your money - think about your goal). If you fail to report in on one week, then you also use a pass or potentially lose the challenge ($50). Best way to report, enter the info into the online document. If unable you can text David, email, or call him with your information prior to the end time.

Start and end of a week

All activity/goals must be completed from Sunday to Sunday. You are however allowed to report your weekly results up until 11:59pm on that Monday. This gives you all the way until Sunday at 11:59:59 to complete your weekly goals and then a 24 hr. period to get the information reported.

Dates of current challenge:

7/27 - 9/14 (8 weeks to reach your goal)

Access to the online reporting:

http://spreadsheets.google.com/ccc?key=0Ai2pFffCYpcydDNqdnIzU193TllOdE00cTFnUXh6QVE&hl=en email address to post from email directly to the blog: kilroy2275.health@blogger.com

Week 3 pullups documentation

Considering I'm a proud papa of a sweet little 2 week old boy and I'm a little delirious from the sporadic sleep cycles, I'm pretty happy with my accomplishments so far. My climbing workout on Wednesday was great, culminating in me climbing on lead a route more difficult than I've done in a long time.

Also, I was able to pull out 18 pull-ups this week. Progress is slow but steady. I've been strategizing to achieve my goal of 25 pull-ups using a multi-pronged approach. Workouts have included rock climbing, enduro sets of pull-downs (50 rep sets at low weight), pull-ups with added weight, 15 minute interval workouts on the rowing machine, or of course actual pull-ups (either a lot of sets with few reps, or a couple sets with more reps). My overall strategy has been to build overall stamina and power, and teach my body to push through the lactic acid buildup burn. I'm also trying to do a mix of other weight training workouts (split by lower and upper body workouts) to build overall strength and power and cardio workouts to improve my cardiovascular fitness. My cardio workouts have primarily included interval training which has helped me make some quick improvements. I'm thinking a couple more cardio workouts a week would help, although I don't enjoy them nearly as much. I guess if I can get at least 2 cardio workouts in a week I'll be happy.

That's all for now. I tried to include a video I took of me doing 18 pull-ups last week. Check it out below:



-Erich

Eager for a good week!

Happy Monday!

As I mentioned in my previous post, I had a bit of a rough start with the Fitness Challenge - having suffered from headaches all week. This week I am eager to better manage my stress levels and really commit to stepping up the cardio and weight training, while also taking a more holistic approach and making sure I take time to breathe, meditate or do yoga. 

I will likely post some "before" photos and then continue to take photos of myself as the weeks progress so that I can track my progress visually. 

Have a great week, everyone!

Shannon

What is health and fitness...

Today I was talking with a friend who is pregnant. Part of our conversation centered around this competition. I had sent her the original email with the concept. At the time I was unaware of her pregnancy. She indicated that she had wanted to be a part of the challenge, but felt it would not be right given her pregnancy. This then sparked a thought for me...what is health anyways. It varies and can be both percieved and measured differently.

To her being healthy was to gain weight to aid in the growth of her baby. Although she was under the impression that she could not join this contest. Since gaining weight is possing a challenge to her at this time setting a goal such as this could work out just fine. Health is relative to what our bodies need. It goes beyond our physical state and includes our mental well being. I always notice when I am exercising regularly and feeling fit that my mental state is also sharpened. When I am stressed, overwhelmed or mentally taxed it can be that much harder to exercise. For me these are interdependent. Does meditation count as exercise? I would say so. It can be physically challenging to sit still and it definitely has a strong mental and emotional element to it. When I think of my overall health I include physical, mental and emotional wellbeing. To reach my goals I believe it takes a combination of exercise, nutrition, diet, self discovery (reflection, mediation, therapy, journaling, this type of thing), motivation, discipline and most improtantly accountability. I definitely struggle with balancing all of this and following through on the discipline/accountability piece.

Regarding measurement, our society (Western in particular) seems to be obsessed with figuring out ways to measure everything. Grades in school, performance reviews at work, our waist size, our weight, our body mass index, our body fat percentage, resting heart rate, etc. Measurement has no life to it. It is generally just a bunch of numbers and/or data. We are the ones who add meaning to all of this. I know what is more meaningful is to talk about things that matter. Thinking about my mental health and ability to play a sport to the degree I would like to or be physically attractive to others is more motivational than thinking about some number. And still, as much as I would like to avoid measurement, I too am seduced by figuring out ways to measure and gauge my health. I made it a key part of this challenge. In future posts, I will look into some of the key fitness measurments and their significance.

So with that said, I invite you to think outside of numbers and instead think through the things that matter. Ultimately, this is a far better driver of motivation and sustainable success. While, I am talking specifically about health/fitness you could think through this at work, in your home, in any context - we measure lots.

I know that when I am healthier, I am a better husband and father. I have more energy, presence, and patience. My mental state and sense of being is much more at peace. This in itself is motivating.

Week 1 - Progress Report

Hey Team

Just a quick note with some random thoughts as we get close to the end of Week 1 of the Fitness Challenge.

• Started Monday with a 30 min. run on the treadmill
• Tuesday was a 1 hour training session where I focused on chest, some balance exercises and boxing (I sparred with my trainer)
• Wednesday - nothing, unless walking from MUNI to the office counts
• Overall, I've had a rough week - early morning conference calls with India and interrupted sleep. Headaches have been increasing in frequency and intensity. I've had them for years, but they come and go as my stress level waxes and wanes. Seeing an acupuncturist tonight after work - hopefully will get some relief.
• Will run 30 mins on the treadmill today
• Meeting my trainer again on Saturday at 10:30 AM for an hour session
• My nutrition has been good - lots of chicken, brown rice, veggies. I love coffee, though - anyone have any thoughts on how this might negatively impact my fitness goals? I drink about 2 cups a day - I usually go for the low-fat or non-fat milk. 

The Gnarly Health and Fitness Challenge is official

I want to start this challenge with a word of appreciation. - Thank you for being a part of this experience! Having you involved in this challenge not only motivates me, but also holds me and others accountable, and it builds community. My hope is that by doing this our communities and world becomes a healthier place. We all have the potential to shine a little light for others to also reach their goals.

"Our deepest fear is not that we are inadequate.

Our deepest fear is that we are powerful beyond measure.

It is our light, not our darkness, that most frightens us.

We ask ourselves, who am I to be brilliant, gorgeous, talented, and fabulous?

Actually, who are you not to be?

You are a child of God.

Your playing small doesn't serve the world.

There's nothing enlightened about shrinking so

that other people won't feel insecure around you.

We are all meant to shine, as children do.

We are born to make manifest the glory of God that is within us.

It's not just in some of us, it's in everyone.

And as we let our own light shine,

we unconsciously give other

people permission to do the same.

As we are liberated from our own fear,

our presence automatically liberates others."

Authored and published by Marianne Williamson