Hammer Jammer 2D nail Wellness Challenge

Hmrjmr1

Good Day to you, and Welcome to the Hammer Jammer 2D Nail Wellness Challenge. The purpose of this challenge is to do a little bit extra each day, that makes a small withdrawal from the Fat Bank. Just like compounding interest works to build the bank, small daily withdrawals can over time add up.
A word or two about me and where this comes from, I trained soldiers for military fitness for many, many years. You should not confuse that with fitness for good health. Military fitness is about accomplishing a mission. It is in fact over time quite the opposite of health fitness, and in fact I am a living example of that. My knees, back, and shoulders are riddled with arthritis and one of my favorite activities (running) was taken away from my at the tender age of 35. I have struggled with my weight control ever since.
When I retired from the Army I was 39, 6'2" weighed 225 @ 18% Body Fat. So fast forward to age 55.5 , Just got a new job as a Recreation Therapy Assistant at a VA Hospital, by now my weight is 290 BF% over 30% (best guess) and taking 3200 mg per day of Advil just to have enough range of motion in my knees, to walk. Background Chronic pain level around 7 on a 10 pt scale. I had taken a year off after working in Iraq for 5 years and thought just having a job would get my weight back under control. I was wrong. By age 56 I weighed 357lbs, and could did not have enough range of motion to put socks on my feet. When I made the decision to change I knew that exercise was going to be problematic so began by doing small things that I could do, and with my diet it would bring me the ability to do more and start doing the more challenging things that I love to do. It worked and after using 110lbs of Body Fat I now average 245 at 22.5% BF Not great but not bad for an Old Guy.
Enough about me, There is some science behind this as well. If you can repeatedly throughout the day raise you heartbeat by as little as 10% your health will benefit, and more importantly I believe your wellness will too. Wellness is a state of mind that goes far beyond your bio markers. Even very healthy people can be wellness challenged. So don't be surprised when the daily challenge has nothing to do with an exercise. It will I hope be about doing something for the first time. Because that too has a positive metabolic effect.
A final word, I am doing this to celebrate my 60th Birthday and running it for 30 days. This is the first birthday that ends with 0 where I can see well past the next decade. While I care not one whit about longevity, I do intensely care about the quality of life I have today. If I take care of that, I am at peace with whatever day the Lord chooses to bring me home. I can look all my friends and loved ones who preceded me in the eye and say I left it all on the field, I gave it everything I had. So enjoy the days ahead, enjoy the challenges, post your completions either here or on the Fat2FitHQ chat and accountability page or even just on your own timeline. Comments are always welcome - Life is a Team Sport.

carolssalva

Love this idea Hammer Jammer!! When does it start again??

heronh

Went for a hike with Arturo and the doggies.

Hmrjmr1

All Righty Then! Happy Monday Folks. Welcome to the challenge. The first in the dock, is a fun one too (and harder than you think) Get your mobile phone out and open the clock up and set it to stop watch. Use ti through out the day to time the activity and report the number.
Sitting is the New Smoking. Some new science is estimating that the effects of constant all day sitting had the same metabolic effect as a 2 pack a day cigarette habit. So with that in mind - (except for meal time) The Challenge is to Stand When you Talk. That means every time you talk. Talk on the phone, talk to a co worker, talk to teach, talk to your dog, talk to yourself. Before you open your mouth, STAND UP! time it. Report it.

The effect of this is a small increase in HR that will last for 6-8 min after you sit again. Good Luck Folks Looking forward to seeing your times.

carolssalva

We are taking high school kids to the zoo today. Lots of walking. Thankfully! This is a great one John!! Thx & happy 60th!!!

TJ_Gauthier

Dang, I should have read this first thing this morning! I've already had a couple of sitting conversations! Oh well, I'll have plenty more, I'm sure.

Hmrjmr1

Total time talking today 1:06:40 Talked to patients, co workers and JT Dogg. Heading home no one left to talk to.

carolssalva

I couldn't keep accurate count of time but I did stand ALOT more today just to talk. Only screwed up twice. Good one John!

heronh

Same here Carol. I was standing a lot today as well!

Hmrjmr1

Happy Tuesday, and Day 2. Today's challenge is fairly simple.
Get a 1 Liter container could be Mug or Cup, or Bottle. At every meal, fill it with water. Before the meal as you sit with your food before you, Raise the Vessel above the table with your Arm Extended and parallel to the table top. Hold it for 1 min.(yep use your stop watch). Change hands Hold it for another minute. During the meal you must drink the contents. The entire Contents (meal is not over, and you are not excused til its gone. )
If you are an advanced Athlete, Hold it for 1 min at Breakfast, and progress in 30 second intervals through the day. 1:30 for Lunch, 2 min for dinner Snacks count.

My mantra when I do this " Thank you God for this gift of Life."

This has a dual benefit of raising your HR and ensuring your hydration.

Good Luck and have Fun!

TJ_Gauthier

Hey John,

It was great to hear your full story. I had gathered bits and pieces from your posts, but it was nice to read the full thing in one place. Thanks for putting these challenges out.

Yesterday wasn't the best, but I did try to make sure I stood when talking. I started a stopwatch on my phone, but I accidentally erased it pretty early on, so I gave up on counting.

I don't have a liter container, but I may just go in the break room and hold the coffee pot for a minute. I'll just make sure to drink 2 of my .5 liter bottles for lunch.

carolssalva

Great way to modify TJ!

beerbikegirl

Great challenge John. Not working this week, so didn't do the standing challenge - tho' I have added a standing desk set up at work along with a wireless headset, so am up and down all day - and generally stick to the stand when on phone rule.

Little late reading this...will go hold up some water

TJ_Gauthier

Thanks, Carol!

Got my lunch water in and I held up my coffee pot of water. It's probably a little more than a liter. The 1 minute wasn't bad, but it was definitely a more than I expected. Kinda like the first time you plank.

markd_cronenwett

Gads, starting 2 days late. Love the tidbits John. I think I have a 1L bottle around here somewhere...

aceronjr

I don't know that I would want to drink a whole liter of water during or right after a meal. I would probably want to wait at least 30 minutes after finishing. If you're going to do that, at least ensure it's at room temp.

Hmrjmr1

Good Job Everybody. Since many of you may be off work today with much to do in prep for tomorrow or traveling we will make this one simple. At some point today, do one set of "Desk Top Pushups" That is instead of going down to the floor, use a desk or table or counter top edge top place your hands and extend your feet so your body is in a good plank position at about 45 deg to the ground. Do 6 good pushups from that position. Here is the rub, Do them Very Slowly, 15 Sec down 15 Sec Hold at bottom, 15 Sec Up, 15 Sec Hold. Report your results on your MFP Timeline. Good Luck, have Fun. If you are traveling today please drive defensively, want everyone here tomorrow.

Hmrjmr1

The Challenge for Today, count your blessings.

kris3b

Coming in a little late on this challenge, but what a perfect way to start! Read the post and immediately stepped away, said my prayers and thought about all of my blessings. I am incredibly blessed:) I used to start and end each day giving thanks and have gotten away from it recently. It makes a huge difference. Thanks John!

carolssalva

Love today!

Hmrjmr1

The challenge for Friday 28 Nov, 8 Sets of Hands over your head for 2 min. Post each set to your MFP time line. Try to do one set an hour for 8 hours. Sitting down is OK Standing to do them is much better.

Hmrjmr1

Post it using the Phrase 2 min drill e.g. - Completed set 1 of my 2 min drill.
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kris3b

Question on this one. Is the move like doing a half of a jumping jack (up/down) or holding them overhead for a minute? Either way my shoulders are burning thinking about it:)

Hmrjmr1

hands over head steady for 2 min.

kris3b

Enjoyed doing these today. There is no way I could have done 16 mins of them at one time, but it was doable in 2 min intervals. I was constantly reminded of a cute elderly couple that I pass during the week who appear to being doing Falun Dafa. They take a few steps and then do the exercises. All on the side of a busy road during morning traffic. I realize now that they have some strong shoulders!!!

carolssalva

Yes they do Kris! Still working on these!

Hmrjmr1

OK Dokay Here are the weekend Challenges you can decide which day to do them Stay Flexible

1. During Half Time of a game you're watching or any TV show. Get up and Do Body Weight Squats during the commercials. Record Sets and reps and the score of the game on your timeline.
2. Greet the Sun! Go outside before dawn and do your exercise warmup routine as dawn breaks, Here is a recommended routine if you need one.
3. https://youtube.com/watch?v=-Bvr6SARO3g

On both Days Enjoy the Day.

Hmrjmr1

Here also is and Explanation of the 2D Nail

Throughout your life you build a structure. I think of mine as a house. It includes a central living room where family and friends meet and talk, Kitchen baths etc You use different size nails depending on what your are building. Common practice is to use 20D Nails in the foundation Structure. I think of all the elements of Wellness , Nutrition, Exercise, sleep etc as the 20D nails that hold your life together. the 2D nails are the ones you use to hang pictures, etc very light objects that enhance your life structure. You certainly can get along with out them but by now I think you have seen that when you notice them you can't help but at least smile to yourself. If you have trouble visualizing this here is a picture. Note: there is no 2D nail pictured Like I said penny withdrawals out of the fat bank.

Hmrjmr1

kris3b

YAY! I did this without having read it this morning. The cat woke me up by beating on the plastic I put up on the one window in the bedroom (for winter). Grabbed my coffee and went outside. Did a bunch of deep breathing and stretches after meditating. I even did the hands over the head, which were not too sore this morning. Sunday will have to be the squats and I will improvise. Anticipate being on the computer all day for work so I will make myself do squat breaks. I don't watch much TV, except for Netflix. Thanks for sharing the 2D Nail. Nice:)

carolssalva

I did squats in the gym with 10lb weights JUST in case we don't get to the TV today. We are traveling. I will still post it to my timeline. Thanks Hammer!