“Everyday I will make sure to do a little bit more of what I love, and a little bit less of what I don’t love.” – Christoffer S

Right now I have only a few random thoughts floating around in my head with no real idea of how to arrange them and begin climbing this mountain of improvement. There’s so much I would like to do, improve and refine. My memory first of all. While I’m not completely clueless I need to figure out a way to help my brain become better at retaining experiences and acquired knowledge.

That should probably be my first task, improve memory both working memory and long-term memory. To be honest I don’t fully know the difference between them two, only superficially. Long-term memory obviously is for remembering things past the next couple of days, while working memory is more of the RAM of the brain. Long-term is the hard-drive, it can be fetched but it will take time and you’ll have to know where to look.

I like analogies, they help me better understand and remember things. Okay, I need a plan, a systematic approach to this. What should be my angle of attack? How do I approach this problem? I could begin doing what I’ve always done, randomly browse the net, jump from article to article, but that won’t work. It’s what I’ve always done, and that’s the problem.

Someone said, whom I don’t know, “Doing the same thing over and over again expecting different results is definition of stupidity.” That’s rather clever if you ask me, because, it’s clearly true. I’ve been doing the same thing over and over again, expecting different results. It’s time that I stop that, I need to think outside the box, and embrace a new “paradigm” of learning. Reboot my learning so to speak.

(I really like google docs by the way, it’s pretty darn neat to always have access to my documents, and especially considering I pretty much live inside the browser these days. Anyways, back to the topic at hand. Had to say that!)

Oh my god. Moments ago I had coffee and my brain is going crazy, hyper even. I understand why people get addicted to stimulants, it’s not necessarily the stimulant itself one would become addicted to but rather the effects. Guess that’s pretty obvious, anyways. Where was I?

Right, new paradigm of learning. I need to relearn the way I learn things. I’ve always been the kind of person to read cover-to-cover expecting to remember it all, without taking notes, without making associations and connections to what I read. I some how believe I can simply remember it all but just reading it. I don’t have eidetic memory, unfortunately, but I couldn’t possibly accept that it would be the only way to remember things.

Should I start to read scientific papers about memory and brain function or should I study methods of what people believe are effective at increasing brain efficiency and capabilities? I’m leaning towards the scientific approach, but that is again what I would normally do, so perhaps I should simply jump straight into the new way of doing things? Approaching it differently this time. Normally I wouldn’t begin by finding methods to improve, I would have begun learning about the structure of things, to “ensure” complete understanding of what said methods actually do.

I do feel it’s necessary to have some sort of way to evaluate a method. If I decide to follow something I wouldn’t want to “feel” whether it’s working or not, I’d need to devise some sort of process to measure the results. Even if that meant simply trying a new method of learning, and constructing a test based on the method.

Let’s do this. I should probably start doing a bit of a mind map, just to try and organize all these ideas of what I want to do, and bring some order to this experiment. I could simply use Google Draw for this, it would suffice I think… obviously a tool designed for the purpose would be more appropriate, perhaps I should find one?

I will really need to organize this, otherwise I’m back to where I’m normally at, chaos. That mustn’t be allowed to happen now. Okay, I actually think that doing an initial brainstorm of this might be a good idea. Try and get all these thoughts and ideas down on “paper” which should allow me to better structure the learning.

That will be enough for now, talk later.

Today marks the start of the challenge and I have to admit I wouldn’t have minded a somewhat better start… I’m home ill, very likely due to some people at work refusing to stay home when they are ill. Few things annoy me more than those that decide, despite what most would consider obvious signs (such as sneezing, snotty noses etc), to goto work and quite clearly spread the germs.

I remember reading some study that said a significant portion of people who get ill at work have gotten ill due to colleagues who refused to stay home when they clearly should have. Unfortunately I don’t have the figures to substantiate the statement, but I bet a rather significant amount of money is spent on sick leave due to irresponsible co-workers.

Anyway, enough whining.

For quite some time I’ve been having  some most awesome smoothies each morning, smoothies which I’m quite happy to continue having for this challenge. They aren’t particularly complex or anything, but filling and well, tasty. They consist of blueberries, mango, bananas, walnuts, soaked oats and water. The oats are technically not raw, but I love having them because they really make the smoothie very filling and keeps me going for quite a while (good few hours).

For lunch Johanna made a big nice light salad topped with sesame seeds and pumpkin seeds. I decided to add a drizzle of olive oil for extra moisture. Lunch was complemented with the most awesome raw balls ever… think Johanna will share the recipe on her blog.

On a fairly related topic I’ve also decided to create a fairly well and researched resource of information about the effects of eating raw vegan. While I’m pretty convinced myself about the benefits of a vegan raw diet I would like for it to be substantiated with solid research and studies confirming the alleged benefits. I think my first mission will be to research all the vitamins and minerals and get those out of the way. I’ll try and find studies supporting various claims.

A reason for doing this is that I find both sides of the argument (for and against a vegan diet) often very uninformed, and arguing mostly from either a politically or emotionally point of view. Personally I can also get caught up in the same drama, but I try and remain as informed as I possibly can. A huge problem is that most people arguing against a vegan diet are not really interested in hearing any arguments at all, but rather verifying and justifying their already made up mind.

Vegans do tend to be more informed, but also here a clear bias is to be expected as with anything else. I mean, I clearly am biased as well, but aren’t we all somehow? This is also why I think science is perfect as it has no side. No, it doesn’t. Science really doesn’t have a side, the people behind might, but science itself doesn’t. Science is simply about establishing a “… systematic knowledge-base or prescriptive practice that is capable of resulting in a correct prediction, or reliably-predictable type of outcome…”

I think that’s a very good definition (fetched from wikipedia). Science really is all about repeating something so as to prove it’s predictability.

I intend on trying to show various health benefits such as reduced incidents of various forms of cancer, reversal of diabetes and so forth. There are some very intriguing studies that I intend to grapple with such as EPIC which is intended to display link between cancer, environment and diet, VERY interesting. Already the study have shown what can only be considered very convincing arguments for not eating such massive amounts of animal products as the west is currently doing.

Anyways, this post is already getting quite long, but I invite anyone to comment and explore this with me. I do beg that any emotionally and politically motivated agendas be kept away from the discussion. Science shall rule here.

Regards,

Christoffer

Either way, I did continue with upper body and when possible legs through squats (which actually seemed fine!). When I started this challenge I was obviously hoping that there would be a noticable difference and I must say I believe this goal was realized, you be the judge.

Before - 30 day workout	Before - 30 day workout
Before - 30 day workout	After - 30 day workout
After 02 - 30 day workout	After - 30 day workout
After 04 - 30 day workout	After 05 - 30 day workout

Yupp, so there you have it. 30 days of fairly intense workout. I’m pleased with the results and will definitely continue in some sort of fashion, only have to find a new exercise program to keep myself interested. Granted the results are not perhaps the amazing, get fit in 30 second type stories you can find on the internetz, but they are real and most of all, it only took 30 days to create (what I consider) a visual difference. Inching ever closer to my goal of a “toned” body.

If anything this has made me more confident and given me a sense of well-being. Another thing I’m really happy about is my consistency and persistence in doing the workout even though I’m on some days have wanted to do anything but workout!

Well, for now, peace!

Had my banana, spinache smoothie and went for a 20 minute walk with our dog Pixie. Came back and was determined to do the full program… that didn’t happen. Towards the end having only got the crunches left I had to stop. The nausea had become overwhelming and I even had to lie down for an hour and a half, feeling anything but smashing. I attribute this terrible condition to yesterdays lack of proper nutrition. Meh, annoying.

Feeling better now (11:15 am) and looking forward to some nice lunch outside in the beautiful weather. Hope you have an energized and awesome day!

/ Christoffer

Up at 5:00, a nice banana, blueberry and soymilk smoothie before heading out for the morning walk at 5:10. Approximately 30 minutes later, arriving back home with a freshly pooped dog and I was ready to get myself sweaty. Yesterday I decided to add some more weight (progressive overloading) for today’s workout. It was definitely tougher but felt good to be pushing myself a little bit more than usual.

It’s now 9:28 and I’m at work feeling stunning and fresh (could be due to the recently consumed raw bar of chocolate and orange). While I would prefer to not sit inside a cubicle doing something that is rather uninspiring (at least at the moment), it could be a hell of a lot worse.

Guess that’s enough for today. / Christoffer

Even though I certainly had ambition it might work against me in this case and, well, I’d rather try and do it somewhat properly. With this in mind I shall reduce the exercise to Monday, Wednesday and Friday leaving the remaining days as rest days. I’ll continue with the full body workout program, but after this challenge I may try something different such as exercising each major muscle group once per week instead. Will have to think about that and see what conclusion I come to. Either way, I better heed the advice I’ve been given and refrain from exercising every day.

/ Christoffer

Quite a few have asked about the workout program I’m using for the challenge and here it is. This is the workout I’m doing 7 days a week for the next 30 days. (Starting 7th of June 2010).

These exercises are all done without break, even between parts. I only stop for a sip of water or, if necessary to catch my breath, but not for more than a few seconds.

I’m using approximately 15 KG of weights, curled bar with 2 * 5 KG weights. Following the exercise it takes me approximately 45 minutes to do the entire thing without breaks. It’s extremely tough, well for me it is, and I strongly recommend a good warm-up. (I do 30 minutes of walking after having had a green smoothie!)

Part 1 – Legs and chest
40 squats – fast
40 chest presses – wide grip – fast
40 squats – slow
40 chest presses – wide grip – slow
40 squats half way up – regular pace
40 chest presses half way up

Part 2 – Legs, lower back and shoulders (repeated twice)
20 regular squats
20 half squats
20 Deadlift
20 Bent over row

Part 3 – Legs, shoulders (repeated twice)
20 regular lunges
20 upright row
20 standing shoulder press

Part 4 – Legs, triceps (repeated twice)
20 backwards lunges
20 skull crushes (bar above head, folding towards head)
20 backwards lunges
20 close grip presses (lying flat on ground, with elbows resting on floor pushing arms upwards from stomache)

Part 5 – Legs (calves), biceps
20 calves rise, one leg at a time
20 biceps curls
20 calves rise, both legs at the same time
20 biceps curls stopping halfway for a half a second then continuing to top
xx max out calves rise

Part 6 – Stomache, legs (inner thighs)
20 crunches
20 inner thighs, one leg at a time. Lying flat on the side with one legged crossed over the one to be exercised.
20 crossed crunches. Left elbow lifted towards right leg. Kind of like cycling with your legs alternating elbows to touch knee.
20 inner thighs.
20 crunches

Done! :-)

No, a promise is a promise and this promise I had made to myself – to do a full body workout (approximately 45-50 minutes) every day for 30 days. The purpose is to see whether or not it’s actually possible to reach some fairly visible results in a very short amount of time. I’m not entirely sure what to expect, but I obviously hope that it will give me some results.

Each morning will start with a green smoothie for initial energy consisting of one banana, some spinach and a water to make it blend properly. The warm-up routine is a quick walk for about 30 minutes outside to get the body working and pumping. (The walking I’ve already been doing every day since august last year, so this is just a continuation of that routine.)

At 5:50 I commenced the workout and finished around 6:40ish. I have never in my fucking life sweated as much as I did today. It was divine, haha! Very tired, and it was tough on my legs as I’m not really used to exercising my legs as much as this, still it was very nice.

The workout routine will be altered each day in regards to used weights, some days less and some days a bit more. I intend on also combining the workout with long distance running, twice per week (Wednesdays and Saturdays).

/ Christoffer

PS: I will be putting up a before and after picture when I’ve finished the challenge for those curious about the results.

PPS: If you’re curious about the program I use, leave a comment and I’ll be sure to put it up.

Then and Now

42 days ago I could barely manage a meager 20 push-ups, today I managed to push through on to 50! Yes, I’m proud of myself, and I’m not shy of admitting that. For the first time, in … probably ever, have I stuck with something, continued through the shitty days and the good days, not once giving up. Why did I manage to follow-through this time? Honestly, I don’t really know. I think it might be related to all the introspection work I’ve been doing over the last year or so. I’ve thoroughly analysed myself to try and understand who I am and what I want from life. Achieving goals have never really been part of that and when I’ve tried I’ve given up at the slightest bit of resistance.

The lesson

Over the last couple of months I’ve learnt two very important things that have allowed me to build momentum and motivation. Patience and perseverance. These have been key to unlocking my potential and it sounds cliché, but, patience is a virtue. I’ve said to myself that it’s okay if I don’t notice results immediately. I’ve told myself that no matter how hard I try, results will eventually show up… it’s almost impossible for your body to actually become weaker.

While patience may be one aspect of reaching a goal, perseverance is another. There have been days when I’ve felt like total shit, barely wanting to get out of bed. I guess self-dicipline is also involved, but anyway. This morning I felt rather ill after coming back from my morning walk. Screw it I thought, let’s do it tonight instead. But, as quickly as I tried to dismiss my morning workout I said, screw that… do it now, not matter how bad you’ll be. Well, the rest is history.

Perseverance (I like the word, even the look of it) has really, and perhaps obviously, helped me to reach some of my goals. I’m quite excited to see what things will look like in a year from now.