Monday, October 13, 2014
In my last blog post I asked about suggestions for the 5% challenge.
Thanks a lot for the answers!
Here are the key ideas from you:
1. Keep a copy of your goals where you can see them every day.
2. Change your start page to reflect your daily mini goals. Check it every day and be accountable.
3. Make a note when you are tempted, and when you failed, and when you overcame it. What worked?
4.Follow simple strategies: Keep moving, eat healthy, drink water.
5. Simply participate in the challenge to be hold accountable. A leadership role is especially helpful!
6. Be consistent - team participation helps with that!
7. Stay present in the challenge. Do it on purpose vs. just coast through it.
8. Do something every day that relaxes you. (Even things like Sudoku!)
9. Put your all into each LTGL challenge.
10. Post every single day.
11. Use the nutrition tracker consistently.
12. Encourage others, checking their blogs, and pages to keep it fun.
13. Learn those who have succeeded in their pursuits.
My own advice, after many years in the 5% challenges:
Chose ONE small goal that you focus on throughout the two months, no matter what.
Make it public, put it on your front page, blog about it, ask feedback about it.
Make a wall calendar where you can make a big green tick for every successful day.
My experience was that when I focused on one single thing, it worked, and I managed to do it. When I had a long list of goals, I didn't finish them. Less is more. BE BRAVE to focus on something small. Others might think it's stupid to focus on just one thing, especially if it is a small action. But in the end, your takeaway can be that finally you managed to focus on this thing for two month, no matter what. And then they won't say that you are stupid. They will be amazed how disciplined you are, how consistent you are, and wish they could do the same.
Friday, September 19, 2014
Hi 5% challengers, Daisy team, and all,
So on Saturday we start again the 5% challenge, for two months.
Now I'm in maintenance mode, but still I like to be part of it, as it helps me stay on track.
I would like this time to make the best of the challenge.
I have my own strategies, but I thought to try something new this time.
This is a castle I have seen in France this summer, during one of our fitness walks:
Any tips, suggestions on how to use the challenge to the fullest potential?
I'll make a summary post from the responses!
Thursday, July 31, 2014
We're having a wet summer here in Austria. As a consequence, more often than not, I get wet when I go for a ride. It used to be that rainy weather meant that I skipped exercise on that day. Not any more! Now I have a strategy to 'rain-proof' my exercise routine.
Depending on the distance I have to cover and on what I am doing that day, such as work, commuting or leisure, I use different strategies. I have expanded on that in the post on my website here.
Last week I had a great cycle ride of 3 hours during which I covered 70 km (44 miles)…....... and some of that was in rain!
On that occasion, I took shelter under a nearby roof for the first few minutes and waited for the heaviest part to pass. After that I put on my rain jacket and continued. A few months ago this felt like a huge challenge. Now, I don’t worry.
What are your best strategies for coping with rain?
If it's raining already, before you start..... does that put you off, or have you a 'can do' attitude and the right clothes?
What do you wear?
Any tips, suggestions, ideas, welcome!
Thursday, June 26, 2014
Last weekend we had a 4 day holiday in Austria, and we visited a friend in Prevalje, Slovenia, near the Drava river. We had been there last year with the bikes, so it was an easy decision to go by bike again.
It's surprising, how much easier is to ride a road that we already know. We look forward to the nice views, remember where we stopped last year, recognize small details that I never thought I would remember again. It also felt easier, because we knew what is ahead of us, and we could dose our energy easier.
We followed the following path, first the river Mur, then the river Drava:
Gleisdorf - Graz - Leibnitz - Spielfeld - Maribor - Dravograd - Prevalje.
On the way we stopped in Maribor, to have a look at the city center. Everbody was watching the soccer world championship, big huuuu-haaaa from every corner when there was an action. On the picture, you can see our favourite ice cream shop in Maribor (well, we don't know any other place). They give a huge portion, which is a good indulgence on a bike tour, where calories burn fast.
Our friends were very happy to host us. They live in a beautiful region up in the mountains, our days there felt like therapy both for the eyes and the body. And, we enjoyed lots of fresh and healthy food from their garden. All produced organically, without pesticides.
Altogether we rode three days to go, had a rest (with other exercise) on Saturday, and came back partially by train on Sunday.
I like so much bike touring, it feels so free, easy, we can meet so many people, see the country very differently vs. traveling by car or plane. Everything is close, around us, and it takes just a sec to stop and enjoy the view, smell the air, or talk to the sheep. :-)
Do you think that you need some fancy gear and bikes for bike touring?!
Well, my wife has a simple city bike with 7 gears (hub gears), while I have a city bike with 8 gears. We were complaining on the hills, and had to get off on 10% slopes, but it didn't stop us from touring.
If you want to get off some pounds, this is a great way to do it. As we rode 3 hours every day (which doesn't feel much at all), 2000 kcal flies off so easily. Which is a LOT! Otherwise, when doing exercise at home, it takes so much effort to go to run for an hour, burning 7-800 kcals. Here, we have lots of fun, enjoy every minute, and don't even notice the "workout" part.
If you need any advice on how to start with bike touring, drop me a message!
Friday, May 30, 2014
... anyway I am just mentally tired after the week.
I used to wait for the Friday night: finally I'm free, I can do something, no work coming on Saturday, and so on.
However, over the years, I learned that it's not worth to plan high-value things, creative tasks, and very engaging "private-work" projects for Friday evening.
It turned out I was already too tired to study something new, plan big personal projects, or solve big problems.
So lately, I started to use this time for sports.
Today, I did a 1h bike ride to the nearby Weiz, then had Yoga for 1h 40 minutes, then rode back to Gleisdorf.
All the stress of the week was digested in my exercise. Clean head, re-energized mind!
And I look forward to the weekend refreshed, and I have this good feeling that I have accomplished something good already for the weekend.
The only thing about it that I have to plan ahead and organize my environment in a way that can easily start doing it.
Otherwise, my mental tiredness builds up an anti-motivational resistance, and I just wander around in the apartment, without doing anything sensible, I mean I don't really do anything, but I don't have a good rest either.
When is the best time to plan a Friday workout?
Monday of course, at the beginning of the week! When I don't plan it on Monday already, chances are on Friday I don't have enough energy to plan it in.
This picture is on the way to Weiz (from Gleisdorf).
It says "Vulgo", which means that before the family Färder was there, and people know it as "Bauernhof Färder" (Farm of family Färder). However, the family Schwarz bought the place and uses it now. But they continue to use the name "Färder", as this how everybody refers to it in the region.
It's kind of branding/franchise of local agriculture.
I learned this word last week in my German class, and was happy to see it immediately in real life! Funny! :-)
Do you exercise on Fridays?
If yes, what is your experience about it?
If no, why?
Any tips, ideas, suggestions welcome!
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