Chad Stovern

Christian. Husband. Dad. Geek.

Rebooting My Health and Fitness

Hello Internet.

It's been a while since I've written here and shared with you. I'm going to rejuvenate my interest in blogging by kicking off a new tag on my blog called geekfit.

This will be a story of my journey in rebooting my health and fitness.

What this will be:

  • very opinionated
  • personal
  • honest

What this is not:

  • a daily journal, though I will check in and perhaps even update and add to this original post
  • a formula that will work for every person ever
  • something you should emulate without talking to a doctor or trainer

Why am I doing this?

In 2013 I was in the best shape of my life. I ate a pretty strict Paleo diet, I ran at least three days per week, drank 64 ounces of water per day, and got as close to eight hours of sleep as I could each night.

Since that time I allowed stressful events in my life in many areas control and affect this area of my life. I am not eating very healthy these days and do not exercise very often at all. It sickens me that I've thrown away so much progress "cuz reasons". I have aspirations of helping others in this area some day, but not if I do not have myself in order first.

What is my first milestone goal?

  • 165 lbs
  • 15% body fat
  • Run 2 miles in 18 minutes

What is the plan?

Short answer: Paleo + Couch to 5k

Longer answer:

  • Go to bed around 10pm to get eight hours of sleep
  • Drink 64 ounces of water per day throughout the day
  • Stick to the foods allowed by the Paleo diet for all my nutrition
  • Do a daily light strength workout every morning
    • As many pull-ups as I can do in all three pull-up positions on my pull-up bar, two sets
    • As many dips as I can do on my pull-up bar on the floor, two sets
    • 10+ Pilates roll-ups (equivalent of 6 crunches each)
    • 10 Back lifts laying flat on my front, to stretch and strengthen the other side of my core area
    • As many pushups as I can do, two sets
  • Run three days per week following the "Couch to 5k" program in the Run5k app for iOS

Day One

Today was actual day one. My first 5k training run went well. Paleo eating has been going well too, I just need to up the vegetable intact for dinner.

Clojure in Atom

Since I just recently made a getting started with Clojure in Sublime Text video, I decided to also make a video showing how to get started with Clojure in Github's Atom. I hope you enjoy it as well.

Clojure in Atom

Clojure in Sublime Text

After the last Clojure MKE (Milwaukee) meetup, I decided it would be good of me to make a quick video showing others how to get up and running with Clojure on Sublime Text. I hope you enjoy it.

Clojure in Sublime Text

Quick Tip: How to Rename Email Flags in

Keeping email well organized is a challenge all of us face. Tags, Flags, and Inbox Zero. This short article isn't going to solve all your email woes, but will give you a quick tip to help you on your way to email nirvana. on the Mac has a nice built in feature called Flags. Using flags helps to categorize and even note the priority of a message. Rather than keep a taxonomy floating in your head, I've written a quick tutorial over at Tuts+ to show you how to give email flags meaningful names.

Check out the tutorial here: Quick Tip: How to Rename Email Flags in