Claude/add email subscription 01 ga amg emg5u r juq9 yw5 s eu3

CNAME

@@ -1 +1 @@
-
+semi-healthy.blog

_config.yml

@@ -3,13 +3,13 @@
 #
 
 # Name of your site (displayed in the header)
-name: Your Name
+name: Adventures in living
 
 # Short bio or description (displayed in the header)
-description: Web Developer from Somewhere
+description: I'm lost, but I'm searching.
 
 # URL of your avatar or profile pic (you could use your GitHub profile pic)
-avatar: https://raw.githubusercontent.com/barryclark/jekyll-now/master/images/jekyll-logo.png
+avatar: https://raw.githubusercontent.com/raconger/raconger.github.io/master/images/avatar.png
 
 #
 # Flags below are optional
@@ -18,15 +18,15 @@ avatar: https://raw.githubusercontent.com/barryclark/jekyll-now/master/images/je
 # Includes an icon in the footer for each username you enter
 footer-links:
   dribbble:
-  email:
+  email: [email protected]
   facebook:
   flickr:
-  github: barryclark/jekyll-now
+  github: raconger
   instagram:
   linkedin:
   pinterest:
-  rss: # just type anything here for a working RSS icon
-  twitter: jekyllrb
+  rss: anything
+  twitter: 
   stackoverflow: # your stackoverflow profile, e.g. "users/50476/bart-kiers"
   youtube: # channel/<your_long_string> or user/<user-name>
   googleplus: # anything in your profile username that comes after plus.google.com/
@@ -39,9 +39,22 @@ disqus:
 # Enter your Google Analytics web tracking code (e.g. UA-2110908-2) to activate tracking
 google_analytics:
 
+# Newsletter/Email subscription settings
+# Set enabled to true to show the subscription form
+newsletter:
+  enabled: true
+  heading: "Subscribe to updates"
+  description: "Get occasional updates on new ideas, essays, and projects."
+  # Choose service: "buttondown", "custom", or leave blank for a placeholder
+  service: "buttondown"
+  # For Buttondown: enter your username (the part after buttondown.email/)
+  buttondown_username: "yourusername"
+  # For custom service: enter your form action URL
+  # form_action: "https://your-service.com/subscribe"
+
 # Your website URL (e.g. http://barryclark.github.io or http://www.barryclark.co)
 # Used for Sitemap.xml and your RSS feed
-url:
+url: http://semi-healthy.blog
 
 # If you're hosting your site at a Project repository on GitHub pages
 # (http://yourusername.github.io/repository-name)
@@ -84,3 +97,5 @@ exclude:
   - LICENSE
   - README.md
   - CNAME
+
+theme: jekyll-theme-slate

_includes/email-subscription.html

@@ -0,0 +1,41 @@
+{% if site.newsletter.enabled %}
+<div class="email-subscription">
+  <div class="subscription-container">
+    <h3>{{ site.newsletter.heading | default: "Subscribe to updates" }}</h3>
+    <p class="subscription-description">{{ site.newsletter.description | default: "Get occasional updates on new ideas, essays, and projects." }}</p>
+
+    {% if site.newsletter.service == "buttondown" %}
+    <!-- Buttondown form -->
+    <form
+      action="https://buttondown.email/api/emails/embed-subscribe/{{ site.newsletter.buttondown_username }}"
+      method="post"
+      target="popupwindow"
+      onsubmit="window.open('https://buttondown.email/{{ site.newsletter.buttondown_username }}', 'popupwindow')"
+      class="embeddable-buttondown-form"
+    >
+      <input type="email" name="email" id="bd-email" placeholder="[email protected]" required />
+      <input type="submit" value="Subscribe" />
+    </form>
+
+    {% elsif site.newsletter.service == "custom" %}
+    <!-- Custom form action -->
+    <form
+      action="{{ site.newsletter.form_action }}"
+      method="post"
+      class="email-form"
+    >
+      <input type="email" name="email" id="email" placeholder="[email protected]" required />
+      <input type="submit" value="Subscribe" />
+    </form>
+
+    {% else %}
+    <!-- Default generic form (configure in _config.yml) -->
+    <form class="email-form">
+      <input type="email" name="email" id="email" placeholder="[email protected]" required />
+      <input type="submit" value="Subscribe" />
+      <p class="config-note"><small>Configure newsletter service in _config.yml</small></p>
+    </form>
+    {% endif %}
+  </div>
+</div>
+{% endif %}

_layouts/default.html

@@ -27,8 +27,9 @@ <h1 class="site-name"><a href="{{ site.baseurl }}/">{{ site.name }}</a></h1>
           </div>
 
           <nav>
-            <a href="{{ site.baseurl }}/">Blog</a>
+
             <a href="{{ site.baseurl }}/about">About</a>
+			<a href="{{ site.baseurl }}/place">Place</a>
           </nav>
         </header>
       </div>

_layouts/post.html

@@ -13,5 +13,7 @@ <h1>{{ page.title }}</h1>
     Written on {{ page.date | date: "%B %e, %Y" }}
   </div>
 
+  {% include email-subscription.html %}
+
   {% include disqus.html %}
 </article>

_posts/2014-3-3-Hello-World.md

@@ -3,8 +3,12 @@ layout: post
 title: You're up and running!
 ---
 
-Next you can update your site name, avatar and other options using the _config.yml file in the root of your repository (shown below).
+Next you can update your site name, avatar and other options using the \_config.yml file in the root of your repository (shown below).
 
-![_config.yml]({{ site.baseurl }}/images/config.png)
+Really seeing if it’s this easy to be up and running.
 
-The easiest way to make your first post is to edit this one. Go into /_posts/ and update the Hello World markdown file. For more instructions head over to the [Jekyll Now repository](https://github.com/barryclark/jekyll-now) on GitHub.
+![\_config.yml]({{ site.baseurl }}/images/config.png)
+
+The easiest way to make your first post is to edit this one. Go into /\_posts/ and update the Hello World markdown file. For more instructions head over to the [Jekyll Now repository][1] on GitHub.
+
+[1]:	https://github.com/barryclark/jekyll-now

_posts/2019-11-06-the-similarities-between-physical-and-financial-health.markdown

@@ -0,0 +1,18 @@
+---
+layout: post
+title: "The similarities between physical and financial health"
+date: 2019-11-06
+author: conger
+tags:
+  - 
+category: blog
+blog: true
+---
+
+Eating more calories than you burn is like spending more than you earn.
+
+Losing weight is like paying off debt.
+
+Eating junk food is like chasing the dopamine hit from buying something new.
+
+Does that make metabolic derangement like a bad credit score?

_posts/2019-11-07--real-artists-ship-.markdown

@@ -0,0 +1,24 @@
+---
+layout: post
+title: "‘Real artists ship’"
+date: 2019-11-07
+author: conger
+tags:
+  - 
+category: blog
+blog: true
+---
+
+Do I consider myself an artist? No. By the time I finish [Linchpin](https://smile.amazon.com/dp/1591844096/ref=cm_sw_r_cp_awdb_t1_Bj4WDb21YPQGG) I may change my mind, but I generally identify with being a person of action. But am I just lying to myself? 
+
+As I found myself reading about yet another writing workflow and digital ecosystem, I felt the comfortable dopamine hit of pretending to do something by reading about others actually doing something. 
+
+Then I read a bit more of Seth’s book and appreciated the simplicity of his message. The ones putting in the emotional labor have to actually _do_ something to contribute. They have to ship, like the Steve Jobs quote above. 
+
+So I bought the domain. I set up the GitHub pages repo and forked a simple Jekyll blog. I copied someone's workflow to make it easy to post from anywhere. I started something. 
+
+An old gym I used to follow had a similar message. It was:
+
+> Talk - Action = Zero
+
+So this is me taking action. Let's see if I can keep it up. 

_posts/2019-11-09-stop-looking-for-the-shortcut-or-the-hack.markdown

@@ -0,0 +1,36 @@
+---
+layout: post
+title: "Stop looking for the shortcut or the hack"
+date: 2019-11-09
+author: conger
+tags:
+  - health
+  - action
+category: blog
+blog: true
+---
+
+This is written as much to myself as it is to anyone that reads this.
+
+There are no magic pills. There are no free lunches. Pick your metaphor, but there isn't a way to sidestep consistency and hard work.
+
+Here's my most recent lesson on this topic.
+
+After most of a year of eating and drinking too much, my shame and self loathing reached a sufficient level to take action. I decided that for the month of September, I'd clean up my act. Here's what my recipe was:
+
+- Don't drink alcohol
+- Severely limit carbohydrate intake (Dietary Restriction)
+- Utilize time restricted feeding by only eating in a four hour window a la 20:4 (Time Restriction)
+- Eat less than two thousand calories per day (Caloric Restriction)
+
+Per Attia's elegantly described framework, I was pulling on all three levers at once. How was my compliance/adherence? Pretty good. Most days I hit the time and carb restriction, but I did drink alcohol on some of my work travel. On days when I deviated, I accumulated significant physical activity to offset the caloric surplus.
+
+## What happened?
+
+Shockingly, I lost weight. By spending about four weeks in a hypocaloric state, I dropped about fifteen pounds, going from about 215 to 200. It’s the closest I’ve been to seeing my abs since my early twenties.
+
+## What did I learn from the exercise?
+
+At it’s simplest, all the funky diets I’ve been tinkering with mean nothing if I’m not in a caloric deficit. Put simply, I have spent a tremendous amount of time reading about different diets and ways to lose weight while not keeping track of pesky things like the amount of food you actually stuff down your throat.
+
+I’m sure I’ll forget this, but hopefully next time I spend less time thinking about what I should do and put more of that energy towards actually doing something productive.

_posts/2020-03-29-the-half-life-of-discipline.markdown

@@ -0,0 +1,16 @@
+---
+layout: post
+title: "The half life of discipline"
+date: 2020-03-29
+author: conger
+tags:
+  - 
+category: blog
+blog: true
+---
+
+Whether you believe in free will [or not](https://samharris.org/the-illusion-of-free-will/), you need to live with the results. Environment and habits will overcome discipline with time.
+
+I go through various stages of motivation and in turn, discipline. Stealing from Bridgewater’s model of the economic machine and its short term and long term debt cycle, I do the same thing with my diet and exercise.
+
+I’m currently in an inflationary period (measured by weight), so I attempt to correct this by slashing my budgets (a diet) or increasing utilization (exercise). What would have a better chance at creating change is increasing the near term cost of my over-indulgence.

_posts/2020-03-30-subtract.markdown

@@ -0,0 +1,26 @@
+---
+layout: post
+title: "Subtract"
+date: 2020-03-30
+author: conger
+tags:
+  - Less
+category: blog
+blog: true
+---
+
+Derek Sivers wrote yet another concise explanation on [Subtracting](https://sivers.org/subtract). It’s a concise variant on Ryan Holiday’s book [*Stillness is the Key*](https://dailystoic.com/stillness-is-the-key/). We require space and margin.
+
+We know the answer isn’t more. More gear. More food. More time reading on the internet.
+
+What is stopping you from breaking the pattern? 
+
+Fear of the future unknown?
+
+Fear of the embarrassment of putting yourself out there? 
+
+The saccharine dopamine hit you get from other watching people doing things that you’d like to do?
+
+Falling prey to your lizard brain and eating your feelings when life feels particularly stressful?
+
+It’s curious that we react to feeling out of control by acting less in control. Without paying attention, it’s a sad downward spiral.

_posts/2021-05-23-the-only-way-to-win-is-to-not-play.markdown

@@ -0,0 +1,14 @@
+---
+layout: post
+title: "The only way to win is to not play"
+date: 2021-05-23
+author: conger
+tags:
+  - 
+category: blog
+blog: true
+---
+
+This is just seeing if the shortcut still works...
+
+Adding text to re-push.

_posts/2021-07-11-hitting-an-upper-limit.markdown

@@ -0,0 +1,77 @@
+---
+layout: post
+title: "Hitting an upper limit"
+date: 2021-07-11
+author: conger
+tags:
+  - Nutrition
+  - sleep
+  - exercise
+  - transformation
+category: blog
+blog: true
+---
+
+So I haven't taken [my own advice](http://semi-healthy.blog/stop-looking-for-the-shortcut-or-the-hack/) when it comes to diet and moderation. About two years after that post, I find myself at 225 pounds and unhappy with how I feel. Despite that, I've kept a solid streak of working out in some capacity every day, but I've obviously increased my consumption.
+
+I'm going to try something slightly different this time, with the goal to find a relationship food that is something I can consistently maintain, or dare I say sustainable. What does that mean? Here's my framework for approaching this objective:
+
+# Objective
+
+To weigh under two hundred pounds on my birthday (late September). 
+
+# Strategies
+
+## Nutrition
+
+Using [Attia's eloquently explained 'three levers'](https://peterattiamd.com/my-nutritional-framework/) approach, I'll do the following for nutrition:
+
+- **Time restriction** - Generally eat within a window of 2-6pm, fasting twenty hours a day.
+- **Dietary restriction** - No added sugar. Minimally processed food. Leaning towards low carbohydrate. Severely limit alcohol.
+- **Caloric restriction** - I'm not going to track calories explicitly, but I'm aiming for about 2,000/day while in the dieting period. 
+
+## Exercise
+
+I'm going to keep with my 45 minutes of Zone 2 four times a week (usually cycling), then fill in the other days with strength training. For the past several months, this has been a mixed back of bodyweight exercises, trap bar deadlifts and kettlebell circuits. 
+
+In addition to that, I want to accumulate activity over the day to increase metabolic activity without driving crazy hunger.
+
+## Sleep
+
+This won't change, but the goals are to sleep within the same time range each night and maximize the quality of that sleep.
+
+# Tactics
+
+On to the details!
+
+## Nutrition
+
+Last time I did this, the Zero app was useful for tracking things. I don't think I need that right now except for the initial fast I'm going to do to kick things off. Starting tomorrow, I'm going to do a roughly three day fast (probably going to be more like 70 hours) to kick start into ketosis and give my gut a well deserved rest.
+
+Once into that, I'm going to try something like:
+
+5:00 am - black coffee
+
+5:30 am - work out
+
+7:30 am - more black coffee, maybe some Yerba mate instead
+
+2:00 pm - have a smoothie with protein powder, greens mix, some frozen berries and almond milk. Maybe almond butter too.
+
+5:00 pm - dinner with the family. Meat and veggies for the most part.
+
+I'm going to shoot for over 150 grams of protein a day, then fill the rest in with fat and then whatever carbs come along for the ride. Since I haven't explicitly tracked a protein goal like this during a diet before, I'll have to tune things in as I go.
+
+I know that I'm supposed to eat shortly after weight training, especially when I'm calorically restricted, so perhaps on those days I'll shift into a lunch time workout.
+
+## Exercise
+
+Monday, Wednesday, Friday and Sunday I'll be on my bike for 45 minutes. I shoot for a heart rate of 130 and while I haven't done any lactate testing, that's the low end of my [Maffetone number](https://philmaffetone.com/180-formula/).
+
+Tuesday, Thursday and Saturday, I play around. I tend to lean towards upper body (pull ups, ring dips) because of all my time on the bike. During this, I'll be more diligent about getting one good deadlift workout a week.
+
+## Sleep
+
+By stopping eating at 6pm, this gives me at least two hours before bedtime where my stomach can start digesting. I then try to keep the room as cold as I can and then use a Chilipad on max cold. The pad bottoms out in the low 60s, so it's either aged or I just generate too much heat. I'll wear an eye mask to keep things as dark as possible and sometimes wear blue light blocking glasses heading into bedtime.
+
+Well, now that I've set up a plan, time to do it! I'm looking to lose about ten pounds a month, or 2.5 a week.

_posts/Why.md

@@ -0,0 +1,12 @@
+---
+layout: post
+title: "Why”
+date: 2021-05-18
+author: conger
+tags:
+  - Less
+category: blog
+blog: true
+---
+
+What’s this for?