Monthly challenges

[muck_a_luck]

Good morning!

I've been thinking about how to structure monthly challenges. I was able to think of a bunch of things, but I thought some of them, like kick up into handstand or do a cartwheel, were too much about ME and another bunch of them, like run a mile or swim 10 laps, I coudln't do, because of the restraints on my time and mobility (can only exercise when the four-year-old is asleep before work, basically).

Then it came to me!

We should all set our own challenges. Duh.

So, heads up, everybody! On September 29, I will post up an "October Challenge Announcement" post!

Think about an exercise or fitness goal that you have. Try to make it something managable that you could attain, with diligence, by October 31. But not too easy! It should be a challenge!

I will invite everyone to announce their self-challenges in the announcement post (or in a freestanding post between Septmeber 29 and October 1). The challenge will begin on October 1 and end on October 31, when I will put up a challenge results post, and everybody can report on how their challenge went!

Hopefully, barring mod!flake!, we can try this out for couple of months and see what people think of it.

I hope you are all having wonderful days!
Very truly yours,
CK

Comments

\o/

[rydra_wong]

Awesome plan!

[shanaqui]

Oooh, I think I know just the thing for mine. I'm working on being able to get into this pose, somewhat lackadaisically. A challenge is just the sort of thing that will make me really work for it (I'm that kind of person).

Though, even if I can't do the pose at the end of the month, I think I'll be satisfied by the work I've put in to get there -- maybe you could stress that, in your post? That the achievement of your goal isn't the be-all and end-all, but the work you put in to get there, too. I can imagine people dismissing what they have achieved because of what they couldn't achieve.

[rydra_wong]

Hey, have you found the Yoga Journal video podcasts yet? There's a backbends one taught by Jason Crandell which lasts about 25 minutes and works gradually up to urdhva dhanurasana -- it's great whether or not you can quite make the final pose, and it's brilliant preparation for it.

[shanaqui]

Yep, I've been using that some days, and other days just working on poses from that separately in more detail. I love that podcast so much.

[muck_a_luck]

Excellent goal! I remember when I first started doing yoga - I was using Rodney Yee: Power Yoga Total Body - and of course, he plunks that one right down at the end of his backbend sequence, of course. I was like, rrriiiight. I was totally amazed the first time I did it, and for a long time it scared me every time I did it. When I realized I was looking down/up/whatever AT THE FLOOR!!!! Now, it's almost second nature, though I will admit I still find it a challenging posture - I think mostly because it tends to come well into the practice, when I'm pretty tired already. When I use it as a couterpose for situps, it is usually no problem, and I can hold it forever.

And yes, working toward the goal is as important as achieving it. Achieving is important, too, if it is an achievable goal, in my opinion, but hard work invested has value in itself. I will definitely be emphasizing that in the announcements at the beginning and the end.

[willful_zephyr]

I'll be doing the 40 Day Yoga Challenge starting on October 1st. I did it last year, and it was pretty awesome.

[muck_a_luck]

Awesome! Would you be interested in posting about your experience last year over at sun_salutation?

[willful_zephyr]

Done. Feeling a little sappy today, so you get some of that.

[muck_a_luck]

Thanks! I really appreciate it! My poor little yoga commuinty has been languishing! I'm happy that I'll be getting a really interesting DVD at the library tomorrow, so I'll have a reveiw soon.

[carolyn_claire]

This sounds like a great idea. Assuming that the PT will release me at the end of this month, I plan to start on push-ups--wall to countertop to floor. I don't know what a reasonable number to expect to be able to do by the end of the month is, though--I've never tried this before.

[rydra_wong]

I don't know what a reasonable number to expect to be able to do by the end of the month is, though--I've never tried this before.

I don't know if you have to set a specific number as a goal (O mod, is there an official ruling on this? *g*).

Maybe you could set a goal of having a push-ups session twice per week through the months (or three times per week, whatever works for your body in terms of recovery time). Then you could just see how far you get.

[carolyn_claire]

That's true--it could be more of a doing goal than a number goal, maybe. I want to start doing regular crunches, too, so maybe my plan could be to alternate days with them?

[muck_a_luck]

I feel like it should be a goal that you set for you, so it's a you thing! Making a goal to do pushups one day, crunches the next, for a month seems like a process type goal. Setting a goal of being able to do 10 floor pushups by the end of the month seems like a numbers goal. It's really up to you.

As far as what you can realistically achieve, my experience, for what it's worth, is that if you are pretty consistent - working on them every other day (don't forget the muscle rebound day in between!) - you will make it down to the floor surprisingly fast. I started at countertop, progressed down the stairs and finally got to the floor. I would guess that 10 by the end of the month would be challenging but doable if you are basically starting from zero. And maybe you wouldn't quite get there, but as a challenging GOAL, I think it would be reasonable.

[carolyn_claire]

That's good to know, thank you--I really have no idea what's reasonable with pushups as far as goals go. I have the weeniest arms ever. *g* Did you follow any type of published program when you did it?

[muck_a_luck]

At that time I was using a book called "The New Rules of Lifting for Women: Lift Like A Man, Look Like A Goddess."

That particularly workout alternated pushup sets with sets of seated rows. The pattern for the pushups was:

Workouts 1, 2: 2 sets of 15 reps
Workouts 3, 4: 2 x 12
Workouts 5, 6: 3 x 10
Workouts 7, 8: 3 x 8

The presumption being that at the beginning you would be using "lighter weights" so should do longer sets. The author was very much about progressing. He wanted you to challenge yourself a little bit every day, not to let yourself stagnate. After the two days of 15 against the wall, for instance, he would encourage you to at least try to move one set down to the countertop level. Even doing a few at that level, then bringing them back up, until you can do the whole set at the countertop level.

Also, don't forget to warm up your shoulders before, and stretch them afterwards. And as you are working down, the first set should be the easier set, also part of preparing the muscles for the heavier lifting in the next sets.

Also, rydra_wong linked to a great article: Mistressing the Pushup that has a lot of good stuff in it.

There is, of course the hundred pushups program that you can do with any angle of pushup, so you could use it as a guide, but also throw in working your way down.

[carolyn_claire]

All good info--thank you! I do prefer going into this knowing a little about what I'm doing, especially dealing with the formerly bad shoulder. Input from those who know is very helpful.

[raletha]

"progressed down the stairs"

Oh, this is inspired advice. I was feeling like the counter was a little too high, but the back of the sofa was too low. And all the while I have a staircase!

[raletha]

Great idea to have self-directed challenges. I will think on what will be a realistic personal goal. Thank you, CK. :)