Monday, November 03, 2014
Yesterday, I had a great day full of exercise, biking, walking, swimming.
And in the morning, I woke up refreshed, after a full night of sleep.
I noticed this already - when I exercise consistently, and am sufficiently "tired", I sleep much better.
Also, the movement helps to "refresh" my mind, and reduced my stress level.
Except, I should go for a run before sleep - that energizes me so much that I won't fall asleep for another two hours.
Did you notice any relationship between exercise and sleep?
Does movement help you sleep better?
What type of exercise is best to "prepare" for a good night's sleep?
Sunday, November 02, 2014
After having a pleasant rest and a decent walk yesterday (Saturday), we had plenty of energy with my wife to get moving. She suggested to explore the swimming pool close to her workplace, which added some extra fun to our exercise.
I consistently like to explore a unknown gym, an unexplored running track, or swimming pool, and of course naturally with the bike, I'm often on new terrains. During the weekly rush, after a hard day, usually I just want to stick to my trusted tracks, but when I'm rested, discovering something new, both expand my options and make it more interesting.
So, my wife took the train, but I biked to Feldbach (28 km). We had a swim (30 min) and explored the swimming pool together, and we had a fitness walk to skip one station of the train (3km). Then I rode back to Gleisdorf (22 km, a shorter path).
Altogether, I burned 2300 kcal with exercise today, which is really impressive for me! This is more than I usually burn without exercise (2000-2200 kcal).
Verus was happy for the swim, and to discover the pool, which will be an excellent place for her to swim during lunch brakes to freshen up, or in the evening after work to relax.
What stands out for me, that all these felt good, easy, and totally fun to do. If you don't do exercise regularly, or you only got started, you might think that this was a "workout", that it was hard, and I had to stretch myself to do it, and so on. However, few years ago I changed my goal from "losing weight" to "living healthy", and I focused on implementing habits for thing that I enjoy. Now, this strategy pays back.
Now, after such a good exercise session, my brain is fresh for creative work, and I will sleep like a log at night.
How was your attitude towards exercise today?
Low or high motivation?
Easy or hard? Fun or boring?
What would you do differently?
Saturday, November 01, 2014
I always do ten minutes exercise a day, no matter what. My fallback exercise is a brisk power walking for 10 minutes, which I do for the sake of exercise, not just walking around. Although, it doesn't burn a great deal of calories, it keeps me on track on those days when I'm totally tired, traveling a lot, or only have a hectic day.
Last week, I was on a business trip in Belfast, Ireland, and due to the weight restrictions, I couldn't take any extra exercise clothing with me. Therefore, I took with my most comfortable shoes, and pants that allow for long walks.
My strategy worked; I could do a half an hour's walk before and after the official program every day, and when I had time, I could walk for 2-3h easily.
It's not like when I ride the bike, go for a run, or train in the gym, but keeps me on track. And long walks still add to my calorie balance, about 300 kcal per hour. A 4-5 hour hiking can add a significant 1200-1400 kcal a day.
When I compare it to my life before, when I didn't to exercise regularly, the difference I think is intent. I liked to walk all my life, but now, I do it on purpose, and it does feel different.
Do you like walking?
How often do you walk?
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!
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