{"id":7938,"date":"2021-01-18T19:25:02","date_gmt":"2021-01-19T00:25:02","guid":{"rendered":"http:\/\/paulradcliffe.me\/?p=7938"},"modified":"2021-01-18T19:25:05","modified_gmt":"2021-01-19T00:25:05","slug":"diving-into-f45-challenge-30","status":"publish","type":"post","link":"https:\/\/paulradcliffe.me\/?p=7938","title":{"rendered":"Diving into F45 Challenge 30"},"content":{"rendered":"\n

So, it turns out I did so well in my first challenge<\/a> with F45 live, that I won some prizes! I will wear this swag proudly!<\/p>\n\n\n\n

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F45 Prize Swag for doing so well in the last challenge!<\/figcaption><\/figure>\n\n\n\n
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Look at the keychain! It\u2019s a kettlebell!!<\/figcaption><\/figure>\n\n\n\n

It’s, Monday, January 18, the start of F45\u2019s 30th \u201cChallenge\u201d and I\u2019m all-in again. I don\u2019t know when my long-term disability insurance provider and employer will send me back to work. So, I\u2019m going to act as if every month is my last and give it 145%. <\/p>\n\n\n\n

My big goal again during this 45-day challenge is weight loss. I plan to achieve it by meeting and EXCEEDING the tracking guidelines in the F45 Challenge App. I will explain:<\/p>\n\n\n\n

Track: <\/strong>EAT <\/em><\/strong>\u201cFollowed caloric build (BMR)\u201d<\/strong><\/p>\n\n\n\n

I will track all of my macros and calories for the whole 45 days on MyFitnessPal<\/a>. This might be really, really annoying, but I feel it\u2019s the best way to keep myself accountable. After a few days I\u2019ll be repeating meals a lot, so I don\u2019t feel like it will be that bad after a while. Tracking this diligently should keep me honest and conscious of what I\u2019m putting in me.<\/p>\n\n\n\n

I do cook almost all of my own food, and I have many, many recipes<\/a> I will share eventually on this blog.<\/p>\n\n\n\n

Track: <\/strong>TRAIN <\/em><\/strong>\u201cWorkout 30+ minutes\u201d<\/strong><\/p>\n\n\n\n

I\u2019m not going to do an F45 workout every day. I know some people can but that will break me. I\u2019ll stick to 2+ per week, maybe I\u2019ll get up to 4 or 5 F45 workouts done in a week. On \u201coff days\u201d I will do stretching routines like F45\u2019s \u201cCalypso Kings\u201d or go for 30 minute walks.<\/p>\n\n\n\n

Track: <\/strong>WATER <\/em><\/strong>\u201cDrink 2L+\u201d<\/strong><\/p>\n\n\n\n

This one isn\u2019t two hard for me. I have a 750mL contigo bottle I carry with me just about everywhere. If I empty this twice in a day, and have 500mL of water with my protein shake concoction, I\u2019m already there. I usually go through almost the whole 750mL during an F45 workout! I have to make sure I drink early and often, because I don\u2019t want to go to bed with a full bladder.<\/p>\n\n\n\n

Track: <\/strong>SLEEP <\/em><\/strong>\u201cQuality sleep 7 hrs+\u201d<\/strong><\/p>\n\n\n\n

This might be the most simple, challenging, and most valuable thing I can do for myself. I\u2019ve noticed that my most successful weight loss has been when I get lots of sleep. I definitely feel less hungry when well-rested, and my body will have a chance to repair from workouts, and metabolize my excess fat. Good sleep helps mood and overall health so much too.<\/p>\n\n\n\n

And my plan is to EXCEED this with a target of 8 hrs+<\/strong>. And I\u2019m not going to include naps. If I\u2019m managing my time and energy well I won\u2019t take naps, and I\u2019ll make productive use of the time I would have or could have napped. <\/p>\n\n\n\n

I get up at the same time every morning to get my daughter ready for school. So that fixes what time I need to be asleep, and by extrapolation what time I need to be in bed. I\u2019m planning to read for about 30 minutes each night (with phone off) to get me in a sleepy mood each night. <\/p>\n\n\n\n

The sleep is the biggest challenge because, ironically, I feel like it requires the most work and sacrifice. To shut down by a certain time each night means sacrifice. A lot less Netflix, Disney+, and random time wasted on Facebook and Instragram. And, more importantly, no more late nights. Usually, I have some time to myself after my daughter falls asleep. I use that time to do personal things like blogging, or painting Warhammer models. But doing those personal things often goes WAY over the time I expected. I\u2019m going to make a rule for myself of a definitive \u201ctime to sleep\u201d line, and \u201cno more than 1 hour\u201d blogging or painting Warhammer at a time. That\u2019s gonna be rough, and it means some nights I won\u2019t have any personal time. <\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

So, I\u2019m all in. Gonna EAT, TRAIN, DRINK, and SLEEP myself to a better me in 45 days. <\/p>\n\n\n\n

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My family after the first successful day of this challenge<\/figcaption><\/figure>\n
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So, it turns out I did so well in my first challenge with F45 live, that I won some prizes! I will wear this swag proudly! It’s, Monday, January 18, the start of F45\u2019s 30th \u201cChallenge\u201d and I\u2019m all-in again. I don\u2019t know when my long-term disability insurance provider and employer will send me back to work. So, I\u2019m going to act as if every month is my last and give it 145%. My big goal again during this 45-day challenge is weight loss. I plan to achieve it by meeting and EXCEEDING the tracking guidelines in the F45 Challenge[…continue reading]<\/a><\/p>\n","protected":false},"author":88954,"featured_media":7941,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[3],"tags":[165],"class_list":["post-7938","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-runfit","tag-f45"],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/p4bj7K-242","jetpack_sharing_enabled":true,"jetpack_likes_enabled":true,"jetpack_featured_media_url":"https:\/\/paulradcliffe.me\/wp-content\/uploads\/2021\/01\/F45C30Goalsblue.png","_links":{"self":[{"href":"https:\/\/paulradcliffe.me\/index.php?rest_route=\/wp\/v2\/posts\/7938","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/paulradcliffe.me\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/paulradcliffe.me\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/paulradcliffe.me\/index.php?rest_route=\/wp\/v2\/users\/88954"}],"replies":[{"embeddable":true,"href":"https:\/\/paulradcliffe.me\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=7938"}],"version-history":[{"count":0,"href":"https:\/\/paulradcliffe.me\/index.php?rest_route=\/wp\/v2\/posts\/7938\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/paulradcliffe.me\/index.php?rest_route=\/wp\/v2\/media\/7941"}],"wp:attachment":[{"href":"https:\/\/paulradcliffe.me\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7938"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/paulradcliffe.me\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7938"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/paulradcliffe.me\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7938"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}