My Introduction to CHILLSTEP

I have a Playlist on Spotify that I have compiled for helping me focus when I am studying or working.

One of the tracks has some vocals of famous British philosopher Alan Watts.
Deep Dive Corp – Playful

I searched ‘Alan Watts Music’ in youtube and came across this
Alan Watts & CMA (Chillstep Mix) an hour with Alan Watts pt1

This was my introduction to the style of music called ‘Chillstep’

I searched Spotify for Chillstep Playlists and came across a few playlists

Really enjoying listening to the tracks..

Chill-out music

From Wikipedia, the free encyclopedia

Chill-out (shortened as chill; also typeset as chillout or chill out) is a loosely defined form of popular music characterized by slow tempos and relaxed moods.^[1][2]The definition of “chill-out music” has evolved throughout the decades, and generally refers to anything that might be identified as a modern type of easy listening. Some of the genres associated with “chill” include downtempo, classical, dance, jazz, hip hop, world, pop, lounge, and ambient

 

JUST ANOTHER ORDINARY DAY?

Day 100/100 New Year Resolutions Challenge

Tuesday 17th April 2018 3:48 p.m.

For most people, today is just another ordinary day but for me it is the end of my current 100 Day challenge.

I managed to make it to the gym this morning and complete the final exercise session of the current challenge.

I have been exercising 5 times a week (monday to Friday) since Monday 8th January 2018 and only missed 7 sessions whilst I was on holiday but 2 of those I’ve made up in the last two weeks.

I have also been on an 8 hour diet intermittent fasting nutrition plan where I only eat within 8 hour window and I fast for 16 hours. I have been doing this 5 days a week with weekends slightly more relaxing.

Although it’s the end of the Challenge, I am going to do another 10 days to make up for the holiday. So that means I’m going to be back into the gym tomorrow and I’m going to carry on until Friday 27th January.

I have missed my health goal but I have made really good progress and will share in a couple of weeks.

But for now.. Just grateful that I’ve got to the end of the Challenge. It has been difficult because the weather has been very cold for most of the challenge and it was snowing during parts of it.

Sometimes, it’s not what others can do for you that matters but what you can do for others.

Sometimes, it’s not what others can do for you that matters but what you can do for others.

#gotyourback #friendinneed

IT REALLY IS A ‘GOOD FRIDAY’

Easter Bank Holiday Friday 30th March 2018 12:14 p.m

DAY 82/100 New Year Resolutions Challenge
Day 5/5 Gym Exercise Session complete – 100% Success

Change of routine today. Gym wasn’t opening until 10:00 a.m.

I had a little bit of a late night – went to bed at 11:55p.m. I set the alarm at 8:05 a.m to allow myself some extra rest time but I naturally woke up at 6:55 a.m. I decided to get up because I felt like I had enough sleep.

After doing my morning routine, I listened to some motivational audio and some of them have had a big impact.

There have been some MAJOR INSIGHT, LEARNINGS and BREAKTHROUGHS this morning. Something happened. I will make a separate note regarding what happened.

100% Success at the Gym – final gym session for the week done.
8 hour diet: 7:30 am – 3:30 p.m. (1800 Cals)

One more day for the end of the month and the end of the quarter. Counting down to the last month of my Challenge.

https://www.facebook.com/charlie.khan.16/posts/1652186201532891

VALIDATION v RECOGNITION

I don’t need validation. I don’t need someone else’s opinion on my value as a person. I am comfortable with who I am and who I am becoming.

During today’s exercise session, I had feedback from 3 people who also train at the same gym – one of those I have trained with at many different gyms over the last 20 years.

All 3 mentioned how much I have changed since they last saw me which was quite a while ago. They all mentioned how much different I looked since they last saw me.

I always appreciate positive encouragement and support. The gym can be a great environment to not only receive encouragement and support but also to give it. I find such small interactions energising. I tend not to talk too much at the gym – I normally have my headphones on and am focusing on my exercise but occasionally I do take a few moments to chat to other familiar faces.

I didn’t take today’s feedback as validation of me – I don’t think that was the intention anyway – but I do appreciate the recognition for the effort that I have been putting in and the results of that effort. I also take the time to let others know when I notice how much effort they have been putting in.

It is always good to give encouragement and support to others whilst they are working on their goals and challenges. I appreciate it and I know from my own experience others also appreciate it when it comes from an honest place.

I don’t need Validation but I do appreciate Recognition – I will take that anytime when it’s offered.

#giveencouragement #givesupport #recogniseeffort

DOUBT/FEAR v HOPE/FAITH

Day 80/100 New Year Resolution Challenge
Wed 28th Mar 2018 10:46 a.m

Morning gym session done. 3rd of the week. 100% success since I came back from Thailand 10 days ago.

80% of the Challenge complete as at the end of today
MAIN GOAL: reduce bodyfat to a target level

This is my 7th 100 Day Challenge. I am getting close to my goal but it still feels far away.

I have never achieved my goal in my life before so I don’t really know how long it’s going to take and I am not 100% sure that I am doing all the right things. I have to take it one day and one week at a time and check for progress. Keep doing the things that are working and tweak the things that I think can be improved – KAIZEN.

I am making progress – slowly. That gives me Hope and it gives me Faith..but..then Doubts and Fears pop in.

Will I get it this time? How much have I got left to go? What if I don’t get it? Will I do an extra 10 days to make up for the holiday?

I still have 20 days left of the Challenge. I have allowed another 10 days to make up for the holiday just in case.

I do know that I have been working on the goal for over 3 years..100 Day Challenge at a time.. and this is the first time that I really do think I have ‘cracked’ it. I just have to keep going.

but..as the saying goes.. ‘don’t count chickens yet’.. anything can happen.

Stay focused. Stay Positive. Take Action. #dothework

500Cal WEEKEND EXPERIMENT UPDATE

Wed 28th Mar 2018 10:30am

Saturday – 500Cal is too little. I struggled. I ended up with a headache. I managed to get to around 6.00pm on around 100-200Cals but couldn’t focus on work and felt low energy. Finished with around 600-800Cal Meal at 8:00 p.m so total for day was around 1000-1200 Cals (2500Cal in my BMR requirement).

Sunday – changed target top around 1200 Cals. Not counting exactly. just reducing portion sizes, making sure I don’t snack, better food choices.

Why am I doing this? My goal for the current 100 Day Challenge is to reduce my body fat levels. Exercise and Rest have always been pretty good but cannot reduce bodyfat unless I burn more calories than I take in.

I don’t want to spend all the time exercising (I do 5 sessions per week of 1hr roughly) and I am not doing physical work at the moment so best place to target is Calorie reduction and make sure I get the nutrients I need

It’s working..slowly. My age and metabolic rate have an effect on speed/rate of change but I have accepted this and just taking one day and a week at time.

Plan for Easter Weekend – try experiment again but go for 1100-1200 Cals and see how I feel.

#100daychallenge #newyearresolutions

LOW CALORIE (500 – 1100 Cal) INTAKE EXPERIMENT UPDATE

Saturday 24th Mar 2018 5:02 p.m
Day 76/100 New Year Resolutions Challenge

07:30 a.m Coffee with sweetener
09:00 a.m 500ml Spring Water (with Sugar Free Juice)
10:00 a.m 500ml Spring Water (with Sugar Free Juice)
1:00 p.m 10g BCAA, 5g Creatine Monohydrate, 25g Whey Protein Shake. Estimated 100 Calories
3:00 p.m 500ml Spring Water (with Sugar Free Juice)
4:00 p.m Tea with Sweetener
5:00 p.m 500ml Spring Water (with Sugar Free Juice)

I got a slight headache. I have had difficulty concentrating on paperwork. Trying to get some Lease Paperwork updated and can’t concentrate properly. Last meal was 8:30 p.m last night.

Seems to have improved a little bit now. I am managing to focus on the paperwork and making progress.

Still not sure what time to have my main meal. Keep putting it off to see how long I can last.

I do know that if I am struggling now when I can at least have liquids and food if I choose then Ramadan period which is a total fast (no foods/liquids from 2.00 a.m to 10.00 p.m) is going to be hard.

Earlier, I was distracting myself and logged onto BBC iPlayer and saw a documentary that seemed to be interesting.

https://www.bbc.co.uk/…/b0…/flex-lewis-superstar-bodybuilder

It was a really good watch. Never heard of Dallas ‘Big Country’ McCarver before but really sad that he died last Aug 2017 at the age of 26. Not really into Bodybuilding but admire the dedication it takes for these athletes.

500cal DAY ?? Extremely Restricted Calorie Day

DAY 76/100 New Years Resolution Challenge
Sat 24th Mar 2018 08:02 am

75% of the Challenge complete.
GOAL: Reduce Body Fat Levels. Making good progress but still a long long way to go. Going to try something extra this weekend. Very Risky but going to try it anyway.

PREVIOUS

16:8 Intermittent Fasting. (also known as 8 hour diet). Eat calorie allowance in 8 hours and FAST for 16 hours (liquids allowed). 1800 Calories approximately. (2500+ Cal is my body requirement to maintain weight)

ADDITIONAL / UPDATED PLAN

5:2 PLAN. 5 days on Intermittent Fasting (8 hour diet) and now 2 days on extremely restricted calories (500 Cals).

I have already been doing the 16:8 Intermittent Fasting plan where I eat between 6:30am and 2:30pm and then fast for the remaining hours during the weekdays. Weekends were a 12:12 (12 hour plan) where I ate between 8:00am and 8:00pm. I kept the evenings free for Social events and dining out.

BUT

I have 25 days left of the Challenge and I want to make some more changes so this weekend I am trying out a 500 Cal day today and if I survive then will do it again tomorrow.

The plan is:
8:00am – 8:00pm Eating Window
Water, Coffee and Diet/Zero Sugar Soft Drink allowed
1 Protein Shake with BCAA/Creatine Monohydrate.

1 MEAL only.

This is the bit I am struggling with at the moment.

When do I choose to have my meal? I could have it at 8:00am (now) but then I have the whole day to get through.

Alternatively, I can have it at 12:00pm which means I only have to get through 4 hours now, have the meal then only 10 hours before I go sleep.

Or 4:00pm or final choice of 8:00pm.

The stupid sh*t I am putting myself through to achieve a pointless, meaningless goal! I’ve been on this goal for so long that I just want to get it over and done with. This is my 7th 100 Day Challenge. I have been working on this since Jul 2015 but I have started so I am going to stick with until the end of this Challenge then review.

100% Exercise SUCCESS for the week 5 out of 5.

Day 75/100 New Year Resolution challenge. 75% of the Challenge now complete
Friday 23rd March 2018 10:19 a.m.

– was away on holiday in Thailand from Wednesday 7th March to Sunday 18th March 2018. Absolutely amazing place.
– straight back into the gym and nutrition plan on Monday 19th March
– 10 p.m. sleep cut-off and 6:05 a.m. wake up time. Back into a good routine.
– 16/8 intermittent fasting nutrition plan. 6:30 a.m. Pre-workout meal, 10:30 a.m. post workout nutrition Shake. 12 p.m. light snack 2:30 p.m. final meal. Coffee and zero calorie drinks allowed outside 8 hour plan
– challenge finishes on 17th April. Might choose to do extra 10 days to make up for holiday time in case I don’t hit my target of reducing body fat. Still a long way to go.
– going well at the moment. Was concerned about losses (putting fat on) during holiday but seem to have maintained progress.

– weather improving. Morning and evening are both lighter. Clocks change this weekend to British Summer Time

– changed the vehicle to the Range Rover. Bit different to the X5.

10:24 a.m. now. Going home for a shower and freshen up and then start work. Hoping to have a productive day getting paperwork out the way.