HAKAPES   48,658
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Running 10K in Orléans, France, July 2011. 81 kg (178 pounds)





Cannondale Badboy Fifty-Fifty 2004 with racks+pannier+baguettes in Lasnitzhöhe/Austria, Oct 2013



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Transforming Oliver

This is the blog of Oliver Kozak.
===
Transforming Oliver. Inspiring friends. Making the World a better place. All step-by-step!
==
I'm also helping others to implement changes to develop a healthy lifestyle. Creating a plan to implement new activities, following it through, having someone to be accountable to. www.fitlearninglabs.com
==
My current motto:
"We always overestimate the change that will occur in the next two years and underestimate the ...
This is the blog of Oliver Kozak.
===
Transforming Oliver. Inspiring friends. Making the World a better place. All step-by-step!
==
I'm also helping others to implement changes to develop a healthy lifestyle. Creating a plan to implement new activities, following it through, having someone to be accountable to. www.fitlearninglabs.com
==
My current motto:
"We always overestimate the change that will occur in the next two years and underestimate the change that will occur in the next ten.
Don't let yourself be lulled into inaction."
(Bill Gates)

"Be yourself. Who else is better qualified?" (Frank J. Giblin II)

Key of my success?
Tracking food. Even if I'm out of my calorie budget.
Then, 10 min exercise. Every day. Sun, rain, volcanos - no issue, I'm out there and my 10 min is in.

It was not by accident I landed on SP. I've read the article about people loosing double weight by making a food calendar, and it was from here. So, I decided to track my food. How to track then? I looked at several websites, desktop and mobile app, and I decided to come here to SP, because it had the right mix of community, planning, motivation - it was the whole package.. And the more I use SP, the more I like it here.

It changes over time what I like doing the most. Now, I am most interested in the Gestalt in OD. I like to watch movies, write postcards, ride my bike, make photos, get to know people, dance, travel, read, to learn in general. I most love learning languages; I speak French and English, now I learn German. I like gadgets, and I still build my desktop computer from parts. I'm Hungarian, grew up in Budapest.

Now, I support individuals to develop a healthy lifestyle with life coaching. My background is Gestalt, I studied in the Gestalt OSD Center (Gestaltosd.org).

I studied chemical and bioengineering, and worked in R&D in food for a couple of years; lately with fruit preparations for yogurts and ice cream. So, there was always some apple, strawberry, peach, mango, or raspberry around me, which made eating fruits very easy.
But in 90% the case, it was strawberry! :-) For some reason, the World is mainly eating strawberry. Strawberry yogurt, strawberry ice cream, strawberry chewing gum, strawberry puree, strawberry jam, strawberry chocolate, strawberry cake.

Before, I worked as a developer of one of the main petfood brands in Europe in my previous job. And as a result, I developed a passion for dogs and cats over those years. Although my frequent traveling lifestyle doesn't allow me to have a dog with me now, I'm sure someone will company me in the future. Any questions on pet nutrition are welcome - just deal with the length of my answer!. ;-)

If you're interested to connect on Linkedin or Facebook, send me SparkMail to exchange e-mail addresses and full name.

I love high tech, but somehow, I also love to write postcards. So, if you send me your postal address in a SparkMail, I send you from here where I live, or from one of my trips.

In the background: Budapest and the Danube river
--------------------------------
For starters, this worked for me:
1. Start by a food calendar to track food
2. 10 min exercise every day (minimum walking 10 min)
3. Join a challenge/team to get motivation
--------------------------------

My healthy lifestyle habits tracking:
1. Register on SP - 16th Jan 2011.
2. Start on SP - on 31th Jan 2011.
3. Track of calories - since 24th Feb 2011.
4. Stay in the optimal calorie range - since 28th Feb 2011.
5. Water 8 glasses per day - since 4th April 2011
6. 10 min exercise every day - since 27th Apr 2011.
7. Spring 5% for community, blogging - since 7th May 2011.
8. Public scaling - since 20th May 2011.
9. Increase running to 10K+ - 10th June 2011.
10. Add motivators - 4th July 2011.
11. Increase running to 10K 5x per week - 18th July 2011.
12. Summer 5% to boost up - 18th July 2011.
13. Added swimming 3+ per week - 10th Aug 2011.
14. Preparing my own evening salad - 29th Aug 2011.
15. Increase simming to 1K per swim- 12th Sep 2011.
16. Bike 1h instead of swimming - 2nd Oct 2011.
17. Swim 1.5K (when swim) - 10th Oct 2011.
18. New motto (qualified) - 19th Oct 2011
19. Gratitude journal (5 things) - 23rd Dec 2011
20. Brushing teeth after breakfast - Jan 2012
21. Running in focus for a year - 18 Feb 2012
22. Sleep 8h a night - 1 Jun 2012
23. Pose-method running - 1 Aug 2012
24. Choaching others to motivate myself - Sep 2012
25. Daily meditation - 18 Dec 2012
26. Participate in 5% challenge - 27 Jun 2015

Weight tracking history:
2011/
01/16: 99.0 kg (217.8 pounds) (Omron)
01/31: 97.5 kg (214.5 pounds) (old, Soehnle)
02/28: 92.0kg (204.4 pounds)
03/31: 89.0kg (195.8 pounds)
04/30: 88.0kg (193.5 pounds)
05/14: 85.5kg (188.1 pounds) (Spring 5% start)
05/21: 84.0kg (184.8 pounds)
05/28: 84.5kg (185.9 pounds)
06/04: 83.5kg (183.7 pounds)
06/11: 83.0 kg (182.6 pounds)
06/18: 83.0 kg (182.6 pounds)
06/25: 81.0 kg (178.2 pounds)
07/02: 80.5 kg (177.1 pounds) (Spring 5% finish)
07/08: 81.5 kg (179.3 pounds)
07/16: 80.5 kg (177.1 pounds) (old, Soehnle)
07/16: 81.4kg (179.1 lbs) (Summer 5% start) (Fat: 16.7%, Muscle: 40.2%) (new, Omron)
07/23: 82.2 kg (180.8 lbs)
07/30: 81.7 kg (179.7 lbs, Fat:15.1%, Muscle 41.1%)
08/06: 81.7 kg (179.7 lbs)
08/13: 79.9 kg (175.8 lbs)
08/20: 80.3 kg (176.6 lbs)
08/27: 80.9 kg (178.0 lbs)
09/03: 79.9 kg (175.8 lbs, Fat 13.9%, Muscle 41.8%)
09/09: 80.2 kg (176.4 lbs, Fat 12.8%, Muscle 42.4%)
09/10: 79.5 kg (175.3 lbs) (Summer 5% finish)
09/24: 78.9 kg (173.6 lbs, Fat 13.6%, Muscle 41.9%)
10/01: 78.8 kg (173.4 lbs)
10/08: 78.4 kg (172.5 lbs)
10/15: 78.3 kg (172.2 lbs)
10/22: 77.6 kg (170.7 lbs) Fat 11.1%, Muscle 43.3%
10/29: 77.3 kg (170.0 lbs) Fat 10.3%, Muscle 43.7%
11/05: 76.5 kg (168.3 lbs) Fat 10.4% Muscle 43.6%
11/05: 76.5 kg (168.3 lbs) Fat 10.4% Muscle 43.6%
11/12: 77.1 kg (169.6 lbs) Fat 10.7% Muscle 43.5%
11/19: 76.4 kg (168.1 lbs)
11/26: 75.5 kg (166.1 lbs) Fat 12.1% Muscle 42.7%
12/03/2011: 77.6 kg (170.7 lbs) (Winter 5% Start)
12/10/2011: 76.1 kg (167.4 lbs) Fat 11.8% Muscle 43.0%
12/17/2011: 74.7 kg (164.4lbs) Fat:9.5% Muscle: 44.1%
12/19/2011: 73.9kg (162.6) Fat:6.6% Muscle:45.7% (% a bit off) -25KG -55LBS
12/24/2011: 74.8 kg (164.3lbs) Fat:10.2% Muscle: 43.8%
12/31/2011: 75.9 kg (167.3lbs)
01/07/2012: 76.1 kg (167.4lbs) Fat:9.9% Muscle:43.9%
02/18/2012: 78.6 kg (173.3lbs)
03/17/2012: 76.7 kg (169.1 lbs)
03/24:76.6 (169.0 lbs)
03/31/2012: 77.1 (169.6 lbs)
04/07/2012: 75.3 (165.7 lbs)
04/14/2012: 75.8 (166.7 lbs)
04/21/2012: 75.9 (167.3 lbs)
04/28/2012: 76.1 (167.8 lbs)
05/05/2012: 75.9 (167.3 lbs)
11/03/2012: 78.0 (171.9 lbs)
01/05/2013: 78.0 (171.9 lbs)
03/03/2013: 79.7 (175.7 lbs)
06/05/2013: 79.5 (175.2 lbs)
27/06/2015: 85.5 (188.7 lbs)
--------------------------------
RECOMMENDED GEARS for a healthy lifestyle:

My digital KITCHEN SCALE, very flat:
Soehnle 67080 Page Profi Kitchen Scale
http://www.amazon.com/Soehnle-67080-
Profi-Kitchen-Scale/dp/B003LSUC9W/

My SMALL SCALE for on the move, very flat (big plates need an "elevation" to read the display):
Soehnle Page Digital Kitchen Scale
http://www.amazon.com/Soehnle-66100-Digi
tal-Kitchen-Scale/dp/B000VS22MA/

My Measuring CUPs:
Jamie Oliver JB3700 Double-Sided Magnetic Measuring Spoons
http://www.amazon.com/Jamie-Oliver-JB370
0-Double-Sided-Measuring/dp/B002MUBVZE/

OXO Good Grips Angled Measuring CUP
http://www.amazon.com/OXO-Grips-4-Cup-An
gled-Measuring/dp/B000079XWB/

SPORTS TRACKER:
Nokia Lumia 830 + Endomondo
http://www.endomondo.com
Fitbit Surge

Tune Belt ARMBAND A82 for my phone when running:
http://www.amazon.com/Tune-Belt-Armband-
iPhone-Blackberry/dp/B002NL2WYQ/
http://store.endomondo.com/eu/tunebelt-a
rmband.html

Omron MIT Elite Plus BLOOD PRESSURE monitor (w PC connection)
http://www.amazon.com/Omron-Healthcare-C
ompact-Software-2-5-Pound/dp/B001THA9VS/

Fitbit Aira WiFi scale with weight and fat%


Zephyr HxM HEART RATE MONITOR with bluetooth and rechargeable battery (so robust)
http://store.endomondo.com/eu/zephyr-hea
rt-rate-monitor-hxmtm-bluetoothtm-209.
html

----------------------------------------

My past goals during the weight loss:
1. Develop a healthy lifestyle and keep it.
2. Use again my favorite clothes.
3. Get self confidence.
4. Sleep enough to be energetic.
5. Get to know people.
Read More About HAKAPES (Updated June 27)




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Profile

Member Since: 1/19/2011

SparkPoints: 48,658

Fitness Minutes: 57,152

My Goals:
1. Always improve my healthy lifestyle to keep it.

2. Focus on sleep and recovery to be energetic.

3. Inspire others living and sharing about my healthy life.

My Program:
1. Track food every day, this is my main priority.
2. Keep in my recommended calorie range.
3. 10 min exercise every day.
4. 8h sleep at least 3 times week.
5. Blogging to review my days.
6. Message boards to motivate myself and others.

Personal Information:
I'm 37, Hungarian, live in Austria.

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Workout Shoes
From:
MOMMABOF7

High Five
From:
MOMIN09

High Five
From:
FLORIDASUN

Congratulations
From:
JIBBIE49

Welcome Banner
From:
Tiger Monarchs ...

Sunshine
From:
KALISWALKER




Member Comments:
FLORIDASUN
7/21/2015 7:56:36 PM

Stopping by to give you a shout out and encouragement on our 5% challenge...we can do this! Keep on keepin' on! emoticon emoticon



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FLORIDASUN
7/18/2015 9:13:56 AM

Big congrats on being MOD of the day! Woo~hoo our own Tiger Monarch! emoticon emoticon emoticon emoticon emoticon



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JIBBIE49
7/18/2015 12:40:18 AM

emoticon The Motivator of the Day. What an honor.



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FLORIDASUN
7/16/2015 11:05:23 AM

Hi there!

It's great that we are now in our breakaway groups for our 5% challenge! I'm here to cheer you on every step of the way as your breakaway leader.

I know we can meet our 5% challenge with lots of exercise and good eating choices. I've found a pretty neat tool of having about 4 oz of unsweetened cranberry juice each morning with the juice of a lemon and a teaspoon full of Braggs apple cider vinegar. Tastes a little weird but it does get that fat burning and helps with appetite. Just passing it onto you hoping it helps!

Let's DO this!

Hugs...Bobbi Anne



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FLORIDASUN
7/12/2015 9:48:18 AM

Hi there...missed you on our Tiger Monarch weigh in. Please be sure to post next week so that we don't lose you from our team. I'm always cheering you on my friend! emoticon



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