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2nd day in the hotel - checklist

Monday, September 19, 2011

So, here I am on my course in Budapest, Hungary, 1 week sleeping and eating in a hotel.
This is my 2nd day, so here's the checklist for the start about to fit the environment to my healthy lifestyle, and to check the habits in the morning+evening. I won't repeat in the blog the habit checklist.

ORGANISE MY ENVIRONMENT
1. Inagurate fruit corner in my room - DONE
2. Keep small Moleskine in pockets to track food - DONE
3. Announce for the group the limited calorie budget, so encourage me healthy eating - Todo.
4. Exercise to organise swim/run - run: DONE, swim: Todo
5. Run together with others - DONE, there are already 2 groups, with 7 interested

HABITS TO KEEP ON DOING
1. Digital kitchen scale - Doing it
2. Fat% scale to measure in the morning - Doing it
3. Bring low calorie food with me (puffed rice, crisp bread) - Doing it
4. Buy fruits and vegetables - Doing it, requested at hotel
5. One calorie rich drink per day only (wine, soda, fruit juice). - Doing it, 1 glass of wine yesterday
6. One calorie rich dessert per day only - Doing it, chocolate during coffee breaks
7. Drink water/cola light/tea at coffee breaks - Doing it
8. Ask for half portion/vegetables for side dish - Doing it
9. Buffet meals - collect all, no revisit to buffet table - Doing it- This is the most difficult, but I keep it!

The kitchen scale is a funny thing - it's like a "Bible" in my hand for a the healthy lifestyle. ANYBODY sitting next to me at the meals start the conversation about healthy life, food choices, exercise, and so on. This helps me, and also helps them.
I tend to to sit close to people as meal-companions, whom look like to follow a similar pattern like me (vegetables, portion control).

I went to run in the morning with a classmate from Spain, we ran 6K together, then I continued to reach 10K for myself.
The swim is planned for the evening.

We ran here on the Danube river side, the sun was just getting up, it was amazing.


I give myself a sparkgoodie for the good start!

  
  Member Comments About This Blog Post:

DORIS32 9/22/2011 6:11PM

    organization is the plan for success! doing awesome as always! I love that you organized a running group!

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ZELLAZM 9/22/2011 5:59AM

    Great post! I'm going to use some of your ideas when I go to Switzerland next month. I think I already do some of the things you mentioned, but writing them down will help me to stick to them even more consistently.

Hope the rest of your training week goes well!


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SPBETTERWAY 9/21/2011 6:16PM

    You are very organized. Success!

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NTSOHLTHNT 9/19/2011 5:59PM

    Awesome. You're really setting a great example to follow. Have a great week!

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GETSTRONGRRR 9/19/2011 10:25AM

    Wow! I am very impressed!

I'm on the road again too, but this trip should be easy. But in October I go for the same kind of Executive Education program with a great kitchen staff.

I'll use your checklist! Keep doing good!

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MAC7755 9/19/2011 9:01AM

  Wow! Good for you. I am just back from two conferences and blew it big time. I wish I had read your blog for tips. Thank you

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Umbrella before - a week on training

Saturday, September 17, 2011

Tomorrow, I start a week of training (organisaitonal development, in my free time) here in Budapest. We have a package in the hotel with rooms and food all inclusive. It means "dining out" 3x a day, 7 days the week.

I remember, when I was at the first week of this course in Holland in May, how excited I was to plan my strategy to overcome this challenge of healthy life. That was my first long time on the go since I started on SP.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=4241788


Now, I'm less anxious, most of the thing on that list are a strong daily or travel habit. But, I know form experience that if I get prepared, I have a much higher rate of success, even now, with all these habits.

So, let's get those objectives again on the table, with some tune-up.

ORGANISE MY ENVIRONMENT
1. Inaugurate a fruit corner in my hotel room after arrival.

2. Keep my small Moleskine paper copybook in my pockets to track food, enter to SP in the evening.

3. Announce (again) for the group that I have a limited calorie budget, so encourage me for drinking water, eating veg, and eating less in general.

4. Exercise: my running and swimming gear is already with me, and I have already e-mailed the hotel for swimming pools nearby, and e-mailed the swimming pools for opening hours. Running to the pool, swimming, and running back looks like a good combination to overlap time.

5. Run together with others - I already asked the group in e-mail, and many are motivated, 7:30am was proposed. Probably they will jog slowly and not every day, so I plan this as bonus exercise.

HABITS TO KEEP ON DOING
1. Digital kitchen scale to measure at least two meals (aim for breakfast and lunch).

2. Fat% scale is with me, continue to measure every morning.

3. Bring low calorie food with me like puffed rice, crisp bread, low fat milk, to replace some of the hotel food.

4. Buy fruits and vegetables to snack during the coffee breaks; also request the hotel to provide these for us.

5. One calorie rich drink per day only (wine, soda, fruit juice).

6. One calorie rich dessert per day only (chocolate cake and friends).

7. Drink water, cola light, tea during the day and coffee breaks.

8. Ask for half portion, or steamed vegetables from the restaurant as side dish.

9. Buffet meals - collect all the food I plan to eat at the beginning, and no revisit to the buffet table. Use the scale during "collecting" food to keep those portions healthy.

EXTRA
I have some extra ideas, too, which are optional.
1. Ask if someone wants to come to swim with me.

2. Offer others to measure their body fat% on my scale if interested.

3. Share my fruits and vegetables for the coffee break.

4. Look up a healthy restaurant for a dining out.


This list is more that I can keep in focus. So, I treat this as a check-list, the habits I can verify every morning and evening to remind myself, and adjust if necessary. The environment to reorganise is a one time task to complete on the first day (tomorrow).

I think to keep my main priority the same, as always: track food every day, even if I eat more then my budget.

Goal for the week: EAT SLOWLY.

A shot from my exercise walk tonight. Today and tomorrow is resting day, so I don't run and swim. But to have a little exercise, I skipped a few stations with the tram, and walked instead. This is the statue of Sandor PETOFI, a Hungarian poet. Basically every town and village in Hungary has a stree named Petofi.

  
  Member Comments About This Blog Post:

LAURIE9404 9/17/2011 8:20PM

    Way to go! You definitely now have your plans and stick to what you've learned. That's a great checklist and let me know how it goes!

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Swim-run break during my long train trip

Saturday, September 17, 2011

On Friday yesterday, I had a long train trip from Gleisdorf, Austria to Budapest, Hungary (3h+3h). I was wondering when and where could I swim and run.

Then, I decided to stop on half way in Szombathely, near the border in Hungary, after 3h of sitting, and make a big exercise break. So, I left my luggage at the train station, and took on my running gear, with my swim stuff in a plastic bag, and looked up the local swimming pool.

They had here great a 50m pool, and at the beginning I had the full lane just for myself. Then the pro swimmers came for training, and we amateurs had to share lanes. Watching the pro swimmers move, my feeling for a proper swimming training reinforced. They just move their legs and arms in a synchronism unimaginable for myself, and they propulse much faster with less effort. It would be great to learn how to swim properly.

Then I had a visit with a hairdresser, and after that I had my daily run. It was hot, and somehow I felt tired - usually on Fridays after a week of exercise I do feel tired.

Then, I went back to the train station to catch the next train to go forward to Budapest (another 3h sitting).

I really liked this setup, so I might do this again - instead of a long sitting of 6h in a trip, I stop somewhere to do my exercise during the day, when the pools are open. My exercise is in, and sitting in the train is also much easier, I'm still fresh and can read or do whatever I want even during the second leg of the trip.

Here's a pic from Szombathely, from the run.

  
  Member Comments About This Blog Post:

ON2GOALS 9/17/2011 1:30PM

    I really love seeing the phots from your side of the world. Thank you for sharing them often. Are you thinking of taking swim lessons to perfect your strokes? You should go for it!
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NTSOHLTHNT 9/17/2011 11:16AM

    What a great way to get your exercise in. That's so cool! I wouldn't have thought of doing that. Although I know how to swim, I don't do it, because I wouldn't be caught dead in a swimsuit :-). You always have such great ideas for getting your workouts in though. Way to go!!!

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GETSTRONGRRR 9/17/2011 8:26AM

    Wow, what a great idea!

I've found it very helpful to watch and learn from people with exercising form....not too many opportunities to do this with pro-swimmers, so take advantage of it.

Can you hire a swim coach for a few lessons? It might be helpful. I did this for weight training and found that my form for many exercises have been wrong. He corrected them and I now I do them much better, with less pain, and get more benfit

Good luck!

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New day, new pool (Spa zur Sonne Graz)

Wednesday, September 14, 2011

Today, I had again an unplanned meeting outside, and as I had may swimming gear in my bag (who knows when a pool comes along), on the way back, I could handle the situation when suddenly a pool was blocking my way.

1.5K breaststroke in 45 min.

I don't get this in Austria.
In Hungary, every swimming pool has 6 to 8 lines, the middle 2 lanes are fast, the 2 side lanes are slow, and there are 2 or 4 lanes for athletes. People swim forward on the right side, and swim back on the other side of the lane. Here in Austria, all the swimming pools I had been was an "open field", everybody swims in any direction and speed he/she wants.

Spa zur Sonne ("Sonnenbad")
Positives:
+ Has water
+ Open until 21.30 pm
+ Ultra hyper modern stylish
Negatives:
- 3.3 Euro swimming, 2.4 Euro parking (come on, parking fee at 20:30pm?!)
- Short (33m) pool


Of course, arriving back home, I took on my running shoes, and hit the road for my daily 10K.
It was raining, but, who cares?
I took on a light goretex coat, and Go.
After 6K, even the rain stopped.
Actually, it was more fun in the rain.
I felt much more "hard sparkling exercise freak road crazy endorphine junkie";
I awarded Oliver a sparkgoodie.


www.spazursonne.at/home/galer
ie/index.php

  
  Member Comments About This Blog Post:

DORIS32 9/15/2011 9:53AM

    you don't let anything stop you! It's raining today here, I was thinking of staying inside. But you've inspired met to get out anyway!

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PEGTIGER 9/15/2011 4:44AM

    I find it amazing that you work, swim, and run every day. Very active and healthy lifestyle.

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NTSOHLTHNT 9/14/2011 8:57PM

    Nice!

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Swim, run; happy face!

Tuesday, September 13, 2011

After my meeting today, I was able to make a quick visit to a nearby swimming pool on the way home. I just looked it up with my GPS application - POI \ Facilities \ Sports and there we go. I had no clue what type of pool is that, I just thought if it has water than it'll do. So, 45 min of breaststroke. I finally got my new goggles, no fog, stays on - I learned from my runs that these little things can make the difference between an easy and troublesome exercise.

For my run, I kept the increased speed near 5 min/K. I was able to sustain it for 5K, then I went slower, about 5:30/K. I was aiming for 12K again, but my joints were signalling its enough for today, so I switched to walking after 10K.

I checked my heart rate, and interestingly, yesterday (when I speeded up to be near 5min/K) my heart rate was very often between 175-180 bpm. (My max is ~185). Today, it usally was 155-160, hardly ever got above 165. Although, my speed and effort was very similar. Maybe the temperature? The humidity? Yesterday, it was after raining, but only 18-20C. Today, it was after a hot day, dry, but 27C.

My daily calorie differential shows:
Calories kcal
Eaten 2,998
BMR* 2,232
Exercise 1,668
Total Burned 3,900
Differential -902

I keep focus on the weekly balance, so I leave it like that, I don't eat more for today.

Still a view from Budapest (Hungary) from Saturday.

  
  Member Comments About This Blog Post:

ON2GOALS 9/14/2011 10:25AM

    Like KKINNEA said - I noticed that line too. That's a "just DO it" attitude alright!
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PEGTIGER 9/14/2011 5:19AM

    emoticon

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NTSOHLTHNT 9/13/2011 9:13PM

    Yeah for you finding another pool! You are so lucky to have such a nice place to run and great temperatures. I am envious :-). Great on the intake and output, too. Are you still trying to lose weight?
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GETSTRONGRRR 9/13/2011 8:45PM

    Great job finding a pool and great times on the run.

Looks like a beautiful place to go running.....you are lucky!

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KKINNEA 9/13/2011 4:54PM

    I love "if it has water then it'll do" :)

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ARGYLE-RUNNER 9/13/2011 4:39PM

    emoticona new pool! is this one indoor?

curious - how do you measure your heart rate? (strap, watch, etc)



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