Everyday Systems

david

I get hungry every N-day--usually several times. What works for me to avoid a crash (but not the pangs) is sun and movement, aka Urban Ranger. I know Reinhard recommends that people not try to alter too many habits at once. For example, don't start new urban rangering while also trying to find the w...

david

My 16 pounder arrived yesterday! If you need a large number of inflatable cushion packing bags, order from the hammer store!

--david

david

That style would probably allow you to put more stress on the bicep and less on the forearm, if that's what you want. I don't actually do flip lever very much since it's time consuming and I think other movements offer more bang for my buck.

--david

david

I think keeping the handle of the hammer parallel with the forearm is how most people do it. Of course you could try various other grips to challenge your hand/wrist more.

--david

david

Thanks, flsunshine!

Progress is good, but what I'm really missing right now is my morning shovelgloving! Maybe I'll fit a session in tonight before I mow the lawn.

It seems like you are making some willpower progress too! What are you doing for exercise?

--david

david

Friday, 09/08/06 This is day 54. exercise: None this morning--my mother-in-law was sleeping in my "home gym." UPDATE--after I got home from work I did 14 minutes SG with 21/14/7 protocol and then I mowed my yard. No-S: SUCCESS!!! Today I weighed 228 lbs. I didn't expect to make any downward progress...

david

Josie,

Pilates is very unlikely to injure you. With a good Pilates instructor the only physical requirement for you to get started is that you can lie down on the floor and get up again. Like most things, the videos don't tell a complete story. Go try out a class--you might like it!

--david

david

I personally wouldn't do something like sesame chicken that often, but I don't consider it an S. Think of it this way: a peanut butter and jelly sandwich isn't an S either.

--david

david

Gene expression can be manipulated via diet as well as other environmental factors. Just because one has a "fat gene" doesn't mean one is destined to be obese. Genes can be turned on/off, masked, etc. by changing behavior. Also, just because a person is "skinny" and can eat junk food all day doesn't...

david

Thurs. 09/07/06

exercise: Indo Board, 20 dands, 40 bethaks, bridge for 7 breaths. A year ago I could not have done this workout.

No-S: SUCCESS

david

I'll bet that after 21 days is up, this won't be such a struggle and you won't have to stress your willpower so much.

You are doing great!

--david

david

Wed. 09/06/06 Today is day 52. exercise: 14 minutes=dog series, pushups, plyo leaps AND 7 on the left shovel, one-handed churn, chop, fireman, then the same on the right. Then 7 DB swings l/r. Then the same SG series with 14 reps. Then 14 DB swings l/r. I did a few side foundation busters then beepb...

david

Josie,

Your post made my day! You rule!

--david

david

My two favorites all-time for shugging are:

Rage Against the Machine--Evil Empire

The Cult--Electric

When I'm in a very evil mood: Nick Cave and the Bad Seeds--Murder Ballads

For pure rhythmic bliss: anything by Nusrat Fateh ali Khan

--david

david

Tuesday, 09/05/06

exercise: 14 minutes--dog series, dands, bethaks, hammer swinging

No-S: SUCCESS!

The three-day weekend was good, but as usual I was ready to get back to N-days.

david

Where's the scientific proof that shovelglove "works"? Have I been taken in by a wise man with a German-sounding name? Obviously I should be doing something much more effective like bodybuilding, right? I mean, bodybuilders win contests so that proves they're doing the best activity! Damn, I've been...

david

That store is like impulse-buy land for me! I was just thinking how hard it is to find a 16# hammer with a hickory handle and that if I happen across one I should just buy it and VOILA!! Reinhard opens up the candy isle! Looks like I'll be starting the upgrade process soon. :twisted: Good show Reinh...

david

Congratulations on your progress, Phayze!

Have you tried filling a toy plastic baseball bat with sand to use as a club? I hear that works pretty well.

--david

david

Friday, 09/01/06 This is day 47 on No-S habit. exercise: I did some Indo Boarding to warm up my legs, hips, and lower back. Then a few rounds of dog series then some dands and bethaks. Then I did 10 reps each side of shovel, churn, and chop. After some stretching I called it a morning. I'm hoping th...

david

Way to go! You sound like one of us!
(nutjobs with sledgehammers, that is)

--david

david

Jan,

And Monday is an S-day! What a perfect day to start over!

I know you'll nail the 21 days.

--david

david

It's a similar syndrome as the one where people don't know if they want to try Shovelglove because they want their pecs worked more or it doesn't seem like a good ab workout or blah blah blah.... They might consider trying it for a week or two before they make their silly uninformed comments. [cue N...

david

Christi, This is like my third or fourth time to do No-S! I certainly didn't feel disciplined before. On the other hand, I needed those previous "failures" to learn how to do this thing. No-S is simple, human behavior is not! Stick with it, pay attention, and be easy on yourself. You can do it if I ...

david

I've had very similar experiences when it comes to hunger. It's no more or less intense than thirst or fatigue and people don't usually freak out when they feel those sensations. You are right it's all about attitude and mindset. Keep it going!

--david

david

Thurs. 08/31/06 exercise: 5 rounds dog series, 5 hindu push-ups (dands), 10 hindu squats (bethaks), SG shovels, chops, DB swings, and some other stuff thrown in. On a negative exercise note, I'm finding that pullups and/or chinups are messing with my elbows in a bad way. I'll try subbing body rows o...

david

James, On the SG front, I've been doing some one-handed stuff as well. One thing that I have found is very effective is to hold one hammer steady, say directly in front of you with arm fully extended while you do churn butter or whatever with the other hammer. The combination of stillness and moveme...

david

I do that one too. I also "pitch straw" over a barrier that is about head height. There isn't one true correct way to do any of this. It's non-authoritarian.

--david

david

Great job Reinhard! Advertise this like hell because I think it could help a lot of people. It will be fun when questions are posed on the No-S forum and we can reply, "listen to the podcast!" By the way, for those of you who aren't ipod owners you can just listen to the MP3 file on you computer--cl...

david

Wed. 08/30/06

exercise: 200 rope skips, 7-minute routine (10 reps of all except 6 rounds clock lunges), 100 rope skips, sun salutations

No-S: SUCCESS

david

Tuesday, 08/29/06 exercise: 200 rope skips, 30 wood chops L/R, 8 upright rows w/ 30# DBs, 20 diagonal chop tree L/R, 10 vert. jumps holding DBs, 10 fireman L/R, 10 DB swings L/R, 20 drive post L/R, 8 upright rows, 10 chop tree L/R, 10 jumping shrugs w/DBs, 10 fireman L/R, 10 DB lockout/hammer meel c...

david

Monday 08/28/06

Today is day 43.

exercise: I did this 7-minute thing I saw in Outside Magazine: http://outside.away.com/outside/bodywor ... ide-6.html

It's actually pretty tough. Me like!

No-S: SUCCESS

david

Friday, 08/25/06 TODAY IS DAY 40! exercise: 14 minutes=20 pushups, 20 shovels w/light leverage then 20 with practically max leverage, did the same w/wood chop and also did 20 churns...then did 15 DB swings w/30# l/r, then held DB locked out above head w/one arm while doing Persian meel type swings w...

david

Thanks for the support, Anna! How is No-S going for you?

--david

david

Rosemary, Congrats on the success so far! S-days, like N-days, will work themselves out. I know that some people on this board like to plan a treat for the weekend--sort of like a reward for the N-days. I do that sometimes but I have found that mostly I just eat whatever I want on S-days and it usua...

david

My wife swears by the Pilates method, but don't start off w/videos--find a good instructor who can understand your needs. Swimming would likely be good as well. Tai Chi or Yoga might do the trick, but once again, I would recommend a -good- teacher and lots of patience.

--david

david

Last night, at my wife's suggestion, we made a dinner that would fit right in with these ideas. I had baked 3 lbs. of hoki fish fillets on Monday and we had about half left over. So, we took some canned clam chowder, some canned clams, and some fish broth and cooked up a "fishermans stew." It was re...

david

Thurs. 08/24/06

exercise: 14 min. SG: 15 pushups, 10 squats, 7/5/1 SG protocol with 10 burpees (T1) between each round--made 4 rounds of SG and 3 of burpees.

No-S: SUCCESS!

david

It is really empowering to "No-S" a pot luck or buffet, isn't it? Control is nice!

--david

david

Deb,

You are looking good! Must be the lentil soup, huh?

I'm looking forward to more No-S progress pics--be sure to flash that great smile of yours!

--david

david

I have gotten to where if I don't feel a little hungry between meals and in the late evenings I think something must be wrong. So, yeah, in a perverted way hunger is a bit pleasurable for me because now I'm conscious of what it means and I can be proactive rather than reactive when dealing with it. ...

david

Yeah, in that case I think adding mass will be a problem. You might be able to get some advice over on veganfitness.net. When I was a vegan I always was able to hit my fitness goals better if I ate a lot of nuts. That being said, when I "reverted" to omnivory I put on five lbs. of muscle without eve...

david

Way to go! Is it any easier this time around?

--david

david

Phayze, I have seen that site too and have tried all of the exercises. I like the "weaver stick" the best. Judging by how hard all of these were, the guy on the website (Eric) is very, very strong. Like everything, I suppose, just choke up on the handle and progress slowly! My friend told me his bla...

david

Wed. 08/23/06

exercise: lots of stretching

No-S: SUCCESS!

Did pullups, chinups, and ring pushups during the evening. I was a bit tired but I did OK.

david

Totally valid, IMO. It's not like you were engaging in mindless or habitual S-ing. I've had similar situations come up and I found it helpful to remember that No-S is supposed to be a life enhancing system, not a wet blanket.

--david

david

I rarely put banana in my smoothies. I use frozen fruit--usually blueberries, blackberries, raspberries, peaches, or mango.

Are there commonly available fruits in Australia that are cheap and tasty?

--david

david

Anna, I'm sorry for hi-jacking your check-in! Virtual plating or maybe a bit of plate stacking is a "faux pas" and probably doesn't warrant a do-over. But, in my opinion, "regrouping" seems to indicate that one has gone beyond the three rules and needs to start over. It's not easy, but it's effectiv...

david

A smoothie using the recipe Joel describes above is not a sweet.

A smoothie from Jamba Juice made with sherbet IS a sweet (IMO).

I don't even like to put vanilla yogurt in my smoothies because there is too much sugar. Plain yogurt gets the job done.

--david

david

No-S is supposed to be anti-obsessive, if you do it right. It's just (what used to be) normal, everyday eating. Especially during the first three weeks, don't worry so much about overloading your plate, etc. Just focus on following the rules. Read the main No-S page as much as needed to remind yours...

david

The protein does make a difference for me too. Walnuts and yogurt in my smoothie keep me pretty full.

Just good nutrition in general goes a long way toward "holding you over" until the next meal.

--david

david

Tuesday, 08/22/06 exercise: 14 min. SG w/a few pushups and broad jumps. The hammer swinging was very intense today! Last night, I coached my daughter through some gymnastics drills, then she turned the tables and coached me through some stuff--it was really cute! No-S: SUCCESS!! I was hungry last ni...

david

It sounds like you are on track, Valerie! Way to go!

--david

david

Yes, start over. Nobody said it was easy.

--david

david

It's pretty simple to stop snacking in the evenings.

Just
Stop
Doing
It.

If I did it, you can.

You will be hungry, of course, but you'll live and you can easily form new habits.

--david

david

Monday, 08/21/06 I believe this is day #37. exercise: 14 minutes SG=7/5/1 protocol with 2x15 burpees(T1) and some pushups and squats. Next time somebody posts a question about shovelglove and ab work I'm going to suggest that they do a few sets of fireman every day for a week--that will shut them th...

david

The question of pizza slice portioning is like water--the more one tries to grasp it, the more it slips away!

Most people do 2 or 3 slices.

Welcome to the boards!

--david

david

It's a good article and fairly popular, apparently. However, the whole thing is a bit reductionistic, in my opinion. If your goal is simply weight loss, why not go for the maximum pain and the maximum gain and simply stop eating until you are at your goal weight? I would rather do a bit of exercise ...

david

Thanks Deb. Pullups went well! Enjoy your weekend.

--david

david

This physicist's personal weight-loss strategy was very Reinhard-esque: http://www.technologyreview.com/read_article.aspx?id=13384&ch=biztech Also like Reinhard, he cuts through the BS and allows one to dispense with all sorts of nonsensical and unnecessary ideas, fears, programs, books, money outla...

david

A tad unbalanced, I would think. There is a ~5000 year-old bison skull at the Sam Noble Oklahoma Museum of Natural History. Half in the horn and half in the skull is lodged a wide stone spearpoint. I'm having trouble imagining how strong that spear-throwing Amerindian must have been to throw a proje...

david

Friday, 08/18/06 exercise: 10X3 type-1 burpees, Indo Board, planks No-S: Success. (Dinner involved a bit of virtual plating--I'll have to nix that in the future.) I have budgeted for the end-of-summer party here at work today. I will likely have a bit of ice cream. (The bit of ice cream turned out t...

david

How's this then: Fill a rucksack with fist-sized rocks, put on the rucksack and walk briskly to the worksite carrying your shovelglove. Work a farming scenario using the shovelglove and the heavy rucksack. At some point you notice that the crows are after your crops. Start taking the rocks out of yo...

david

OK, I've decided that my first event is pullups. I've always sucked at pullups and I want to do better. Right now I could probably do three strict pullups in a row on a good day. So, by the end of 2006: 5 pullups=bronze 6 pullups=silver 7 pullups=gold I currently do pullups every M/W/F night--I thin...

david

You've got my mental wheels turning here, Reinhard.

Olympics theme="Bugler's Dream" originally composed by Leo Arnaud in 1958--it's the one we always hear on TV although it's not the official theme. Often, when something cool happens, I run around the house "singing" this music."

--david

david

Buck up! You are on a new path now. Progress may be slow. Plateaus and mess-ups will definitely occur. But if you stick to No-S in a big picture way, things will change. I'm excited for you--I'm imagining you repeating all the same measurements a year from now and bragging to all of us about the hug...

david

Thurs. 08/17/06 exercise: 14 minutes with hammering, 3x10 burpees, 3x5 ring pushups, 10 DB swings l/r, 7 DB windmills l/r, DB waiter's walk l/r----good stuff, very good.... No-S: SUCCESS I'm not consciously trying to low-carb my meals but lately I would much rather have a pound of meat than a pound ...

david

These are super useful! I think this will get more people on the shovelglove bandwagon.

--david

david

WED. 08/16/06 I think this is Day 31. Or so. exercise: not enough sleep last night so I skipped morning exercise. I'll probably do something tonight. I did end up doing quite a bit of exercise at night. 30 burpees, pullups, chinups, jump rope and some playing around on Indo Board and with hackey sac...

david

How could you fail on a Sunday?

--david

david

This article examines fitness from a paleolithic useful movement standpoint:

http://www.tbkfitness.org/HunterExer1.html

Sounds fun!

--david

david

Tuesday, 08/15/06

exercise: SG in 7/5/1 protocol with 10 type-1 burpees between each round. Made 4 rounds of hammer and 3 rounds of burpees

No-S=SUCCESS!

david

Yeah, if you go slowly down the stairs and never let your knees fully straighten it's pretty intense.

david

Monday, 08/14/06 exercise: 14 min SG-high reps w/ 10# hammer, 30 type-1 burpees in 3 sets of 10 mixed in I have the house to myself this week, so the plan is to save part of my lunch each day and eat it for dinner along with some extra salad, fruit, cheese, etc. This saves on the grocery bill and al...

david

James,

Pushups done on gymnastics rings. I set the ring height so they are almost on the ground then do fairly regular pushups while holding them. Ring pushups activate the stabilizer muscles even more than regular pushups and seem to be good for the shoulders.

thanks,
david

david

That makes sense--especially the flexibility part.

--david

david

Congrats, germanherman! I like that idea of a chess game.

Keep it up!

--david

david

Vanilla, have you noticed any changes from eating paleo other than the digestive ones? The main thing people cite seems to be an increase in energy on the paleo plan but I get that from No-S. Deb, yes, philosophy often breaks down when the rubber meets the road. That's why we make adjustments and tr...

david

RobinT,

Total and complete rock!!!! Way to go! You STOMPED your first three weeks!

--david

david

Friday, 08/11/06 exercise: 14 minutes SG--I didn't work too hard at it today. breakfast: apple, nuts, cheese, banana lunch: Thai buffet=one plate+one small bowl of soup dinner: I already know tonight's dinner will be an S dinner because an old friend is in town and we're taking he and his wife out t...

david

Keep it up! You'll be rewarded.

--david

david

Yes, we have known for a long time about behavioral training. The new thing here is the discovery that gene expression actually changes. My (largely uninformed) theory is that if your behavior/habits encourage your genes to express a certain way that a consistant change in habit should change which ...

david

Interesting. What they don't answer is if the gene expression can be changed (for example, with No-S).

http://www.eurekalert.org/pub_releases/ ... 072406.php

thanks,
david

david

Oh yeah, now I remember. I think that may have been from one of Samurai's scenarios.

thanks,
david

david

Thurs. 08/10/06

exercise: SG 7/5/1 with 7 ring pushups between each round

breakfast: banana, smoothie

lunch: arroz con pollo, frijoles negros, tortillas de maiz(4)

dinner: cheese toast, pork & beans, bite of salmon, melon, peach

david

This morning on low-rep theater: Left: 7 shovel 7 one-handed churn 7 chop wood 7 paddle 7 diagonal chop tree or fireman Right: repeat above, THEN 7 ring pushups I got in 4 rounds of hammering (both sides) and 3 rounds of ring pushups plus about a dozen regular pushups at the very end. I did each rou...

david

That looks like a good set-up, Phayze. What is "feed the animals?"

--david

david

Wed. 08/09/06 exercise: 14 min SG with pushups, ring pushups, lunges and vertical jumps mixed in. Today I did my "basic eight" hammer routine which includes shovel, churn, drive posts, paddle, pitch hay, tuck bales, diagonal chop tree, and overhead thrust. I also had time to throw in a few extra mov...

david

Tuesday, 8/8/06 exercise: 14 minute SG, including pushups, squats, and burpees breakfast: banana, smoothie lunch: chicken breast w/spinach & mushrooms, small salad dinner: chef salad (greens, cheese, beef, ham, radish, plum) We had a boring meeting at work today where they gave out free colas. I pla...

david

Monday 08/07/06 (day 22) exercise: 14 min. SG with pushups and squats in there breakfast: banana, smoothie lunch: rajitas de res, frijoles negros, tortillas de maiz(2) dinner: tilapia fillet w/tomato, melon, 1 slice toast, a few potato chips Hitting 21 days was really a cruise. Of course, I'm pretty...

david

I just hit 21 days with no problems. This is the third time I have done it and I feel very good.

--david

david

That guy did have it right! I wonder if he got the idea from Forrest Gump? Navin, I did the push-reel mower for a while and it works well, but at the time we parked cars on our lawn during the Fall because we lived near a college football stadium. The parking money was great but the ruts in our lawn...

david

Hi all, I've successfully completed three weeks of N-days (the third time I've done so). After the weekend I'll hit 21 days and post on that thread, but right now I would like to post about another sort of success. I'm always researching diet and exercise mostly because I'm curious from a sort of an...

david

It sounds like you are a man with a plan---and a good plan at that! Keep us updated and I'm sure we'll help anyway we can.

Good luck!

--david

david

I don't think you could go wrong with an apple and a handful of raw nuts.

--david

david

This is what I did today with 12# hammer: LEFT SIDE: 7 shovel 7 chop 7 stoke 7 churn (one-handed) 7 paddle repeat above on right side. I got through 5 rounds of this on the left and 4 on the right in my 14 minutes. This started out tough but by the end I was feeling pretty strong and I actually incr...

david

Friday 08/04/06 Day 19! exercise: 14 minute SG with 7rep/5move/1side protocol--made 4.5 rounds breakfast: apple, walnuts, cheese, banana lunch: beef nachos (one plate, but still too much food--I'll probably go with quesadillas next time. dinner: pork steak w/mushrooms & onions, broccoli My weight to...

david

Thurs. 08/03/06 exercise: 14 min. SG with pushups, broad jumps, and vert. jumps incl. breakfast: smoothie, banana lunch: arroz con pollo, frijoles negros, tortillas de maiz dinner: chef salad (greens/cheese/ham/beef/grapes/mayo), banana I'm really liking the exercise lately. I've reduced my exercise...

david

Cool beans, Deb! I'll bet your body figured out that you are going to keep doing squats and it decided that lighter is better! :) Really, though, squats involve big muscle groups which kick up your metabolism and they can be effective at releasing growth hormone which helps burn the fat. Keep up the...

david

Well, I didn't puke. I did the above protocol this morning. I got through 3 rounds but I also did some pushups and dumbell lifts after the first two rounds. If I eliminate everything but the 7rep/5move/1side protocol I may be able to get in 5 rounds. It was metabolically challenging as I predicted b...

david

Wed. 08/02/06 exercise: 14 minutes SG=3 rounds of 7rep/5movement/one side protocol+pushups and some DB lifts breakfast: roast beef, apple, almonds, cheese, banana lunch: puerco en salsa verde, frijoles negros, tortillas de maiz, a few chips with a small amount of salsa dinner: grilled bacon/cheese/a...

Everyday Systems

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article--dieting and thermodynamics

Another Take on Useful Movements

article: snacking may be a genetic habit

A bit of a breakthrough. (long post)