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 http://robbwolf.com/what-is-the-paleo-diet/
  • 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 https://itunes.apple.com/us/app/run-5k-gps-pedometer-couch/id537949100?mt=8

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 Mail.app

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.

Mail.app 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 Mail.app