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Hamburg ahead - let's plan (with update)

Tuesday, November 08, 2011

I have a 1.5 day trip ahead to Hamburg, Germany.
I was doing well lately on trips, but my experience is that it still works better if I plan ahead.

So my goals:

1. Eat at office before leaving. This way I am not hungry at the airport and avoid avoid the fast food.

2. Plain water to drink on the plane.
This is hard to resist with all the wine and nice drinks on offer. Before, I used to ask for cola light, but then the caffeine has effect for the night's sleep. So, I came back to plain old good transparent water. At least, no brainwork to choose.
www.myzeo.com/sleep/knowledge
-center/articles/7-ways-improve-sleep-
tonight

On the plane, I eat the sandwich/candy offered, but track it beforehand.
This is to ease things, and not to be too hard on myself. When everybody is eating around, and the smell there, I don't want to expend to much energy for little effect. I invest it for healthy choice later, when I have more control, and bigger effect.

3. Take the stairs, go on foot when possible (vs. elevator).

4. Buy fruits and salads for dinner in a supermarket at the airport, or if not possible, before swimming.

5. Look up a swimming pool instead of dining out.
This will be a new way to explore the city, and learn something about Germany, and life in the North.
And my exercise for the day will taken care of.

6. Five goals is enough! ;-)

This is on my office wall.
I inherited from the colleague who was sitting here before me. I just become aware how nice heritage it is.
Makes me look at healthy food each time I turn my head to the right.


-----------------------------------
Update on Tuesday night:
1. I left the office with a healthy meal. So I was safe at the airports.

2. I asked for water on both flights, on the first one we got some small cake with macadamia nuts. I was already prepared for it, and as it was already budgeted in my nutrition tracker, there were no side feelings, just enjoyment.

3. My step counter is at 7766. I did my best, with 60 minutes power-walking, but it looks like without running it will stay below 10000 steps today.

4. At the airport, I bought 1kg of banana, cabbage salad, melon, and tomatoes, good for this week challenge.

5. I had a good swim in Alster Hallendbad in Hamburg.
50m, open until 23:00 in the evening. Lots of sporty people still at 21:30, almost full. German precision and organisation, separate area for "Tempo" swimmers (faster), also the swimming direction was indicated.
They also have free-to-show up triathlon training in the pool. There are fixed times when the rainers are there, and who ever wants, can join in. That is awesome! Here's the timetable: www.baederland.de/angebot/sch
wimmen_fitness.php?ang=149


  
  Member Comments About This Blog Post:

PUJAJI67 11/19/2011 1:29PM

    you inspired me a lot tonight! beeing a new menber its nice to read about the successes of others who have made the way before! thanx for sharing!

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KKINNEA 11/12/2011 7:01PM

    Awesome, great goals and great job!

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LISAINMS 11/12/2011 6:04PM

    The pools you have access to are amazing! Obviously swimming is more popular in Europe than the US. I would love to swim in this pool!

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CHANGINGMORGAN 11/12/2011 2:15PM

    Love love love that you found a healthier way to travel!

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STRIVER57 11/11/2011 3:32AM

    no wonder my friend from Germany is always complaining about French pools!!
great planning ... and execution.

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SHOOPETTE 11/10/2011 1:58PM

    volonté de fer...bravo!

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AMYNYNJ 11/9/2011 7:52AM

    Ich liebe Hamburg! I wish the US had Public pools like the ones in Germany.

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FVHORVATH 11/8/2011 10:38AM

    I hope you have a wonderful time in Germany!

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BEATLETOT 11/8/2011 8:59AM

    Sooo jealous that of your life. I so wish I were back in Europe!

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ASHL_84 11/8/2011 6:48AM

    Great goals! Finding a pool instead of eating out is a wonderful idea. Hope your trip goes well!!

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KMICHA 11/8/2011 6:27AM

    Great plan! I know you will stick to it! You are an inspiration! Keep up the good work!

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It's not perfect, but it's IN.

Monday, November 07, 2011

I discovered today, that if I go with the bike to work, although I shorten my daily step count, I can easily fit in some extra exercise.

I love biking.

Today was a super busy day at work. I'm on a trip for two days tomorrow, so had to squeeze in everything today before I leave. Result: check out at 19:50.

No swimming - too far away.
No running - too dark and cold.
No biking - too cold and dark.
Too bad.

So what to do.

The deal is 10min every day.

As I was already on the bike, I thought, let's make it the daily 10 min, so I steered away from home.
It was quite cold, but I thought I can do it for another 10 minutes.
Then it became fun, as I found the entrance of a path I never went before, but was interested what's there. And it wasn't that cold anymore.

So, from the no go, it became a 30 minutes cardio.

It's not perfect, but it's IN.

This from running last Friday.
I love Autumn, too.

  
  Member Comments About This Blog Post:

SHOOPETTE 11/9/2011 9:39AM

    perseverance in the eye of adversity...

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KMICHA 11/8/2011 9:24PM

    The Picture is beautiful. Way to get the exercise in!

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GETSTRONGRRR 11/7/2011 8:51PM

    Great job and enjoy this time of year. Something about the fall makes us all enjoy these days and nights!

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KIMBERTA99 11/7/2011 8:28PM

    Way to go on getting in your 10 minutes....sometimes we just have to do it and you did...30 minutes later you were done!! I will have a late workout once the boys are asleep!!

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CHANGINGMORGAN 11/7/2011 6:29PM

    Love love love autumn. And if 10 mins daily is the goal, then 30 mins rocked it! It may not be what you generally do, but you reached your goal. Proud of you! Now I've got to go do mine... You've inspired me.

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Why do I wash fruits? (pictures)

Sunday, November 06, 2011

We have freggies week in the 5% challenge.

BEFORE:
Some grapes, imported from Italy to Austria presented in a bowl made in China - we live in this global society -, not looking particularly dirty.


AFTER:
This water is an opaque misticanza, with all the leftover pesticides, dust, and particles. Some grape-wax (actually this is not bad) and plant-parts also in the water. One can say, "Come on, this is not so dirty...".
Well, I would not drink this as part of my daily 8 cups!


This is the clean fruit, and obviously the water is sharp-transparent see trough.
So now, bon appetit!


  
  Member Comments About This Blog Post:

KMICHA 11/8/2011 9:33PM

    Amazing isn't it? yuck!!!

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NTSOHLTHNT 11/7/2011 5:45PM

    That's exactly why you have to wash all fruit. Just think of the stuff you washed off that you can't see. Ugh!

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CONFIDO999 11/7/2011 11:36AM

    Bravo! Very good and healthy step!

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SHOOPETTE 11/7/2011 10:59AM

    it happened to me last friday actually, with grapes too. definitely wash carefully now

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KIMBERTA99 11/7/2011 2:17AM

    I always wash my fruit and vegis with water then use a disinfectant that they sell here in Mexico....I always cringe when I see someone nibbling on fruit..grapes, etc while walking through the store. And you proved that we HAVE to wash, then eat!!

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GLEORIA 11/6/2011 7:57PM

    Seeing this means it must not be a good idea to sample grapes in the store to see if they are sweet.

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ARINDANA 11/6/2011 7:30PM

    what's more is that people handle the fruit and veggies at the supermarket and get all kinds of germs and bacteria on them. so ya... for sure it's necessary to wash everything!

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SUPER3800 11/6/2011 7:09PM

  Thanks for posting this, it was an eye opener!

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ASHL_84 11/6/2011 7:03PM

    The proof is definitely in the pictures! Thanks for sharing. I know I've found small insects stuck in lettuce and celery which makes me very conscious of washing!

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BEATLETOT 11/6/2011 6:25PM

    Gross. =)

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AUNTFANNYJANE 11/6/2011 6:19PM

    I always wash fruit and veggies too.

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Swim-bike-run-bike sandwich tastes yummy!

Saturday, November 05, 2011

This morning AccuWeather forecasted unbelievable warm weather for this autumn Saturday, and I had the whole day free, so I planned to finally try how it feels to do all arts of a triathlon. Because I had to travel after swim on the train, I had some pause in-between, but still, it's a pretty nice workout for me to try.

So, I started the day in the swimming pool in Graz, for 45 min backstroke. I begin the backstroke to balance the muscle development, and because it's good for my back.

Then, from Gleisdorf, I took the bike, and rode to the valley of the river Raba near Oberdorf. It's a wonderful place, with the mountain river running all noisy, and the beautiful 4K track follows it along, with some additional paths in the forest. It took an easy 40 mins to get there (12K ride).

There I had 12K run, felt so good in the forest. I might need to buy trail shoes, my Nikes are working to their limits in the muddy-leaf covered areas.

Then ride back home to Gleisdorf.

Back in my appartment, I felt that I had a good exercise time, and sort of tired, but not energy-less, just normal tired. It was strange to feel that I could go on if wanted.

Then, I got back on the bike again to make some shopping to load up my fruit and vegetable stock. You remember my "populating my fruit corner" in my during my first 5% challenge? Now, the corner tripled in size, and also my fridge is full of fruits and veggies to the last cubiccentimeter. Because we have the fruit week in the 5% challenge, I thought to list it for inspiration.

So, this is what I have right now, enough for tonight, Sunday, and Monday.
Since I do more exercise, about mid July, somehow I crave for raw fruits and vegetables.
- 2x halves Pineapple
- 4000g grapes
- 6x 100g bags of romaine lettuce
- 1000g banana
- 2000g tomato
- 3x 100g bag cooked chestnut
- 2x 500g bell peppers (green paprika)
- 3 tangerines left from before
- 2x 350g canned corn (no sugar added version)
- 2x cup peach compote
- 1x big cucumber
- 0 apples

When I payed, the seller told me there are free salad to take if I want, pointing to a paper box. I checked, it was still in shelf life - shops are closed in Austria on Sunday, so I guess they didn't want to threw it away.
Somehow, I always win on prize draws, get stuff free, am offered discounts; so I didn't wonder too much but recorded on my long list of "lucky happenings of my life", and just took them all!

This is the apple season here in Austria, but I always eat 4 apples (snack) at workdays, so I have less wish for that at home. As my company is making fruit preps and apple juice, we always have fresh apple on offer in the office.

The window-wall of the pool:


Update:
I plan in usually two days of rest each week, mostly with some light exercise, like walking, or short distance with low pace, some "bike transportation", or doing some long due housework.

  
  Member Comments About This Blog Post:

MINDY502 11/6/2011 4:08PM

    Awesome wore me out just reading all that you did. Keep on going you are inspiring!!

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GETSTRONGRRR 11/6/2011 8:57AM

    Great job and sounds like it was a great day for working out in the autumn.

Keep at it and enjoy the fruits and vegetables!

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NTSOHLTHNT 11/6/2011 8:26AM

    That was quite a workout and a good measure of what you can really do. You're putting me to shame--time to get my butt in gear. :) Happy Sunday!
emoticon

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CHANGINGMORGAN 11/5/2011 11:20PM

    Love love love this workout. I might have to try something like this at some point. Thanks for the inspiration!

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ARGYLE-RUNNER 11/5/2011 10:44PM

    emoticon and great that you have easy access to apples at work :)

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LISAINMS 11/5/2011 10:40PM

    How lucky to have all of those fresh apples every day. I love apples. Great workout for the day!

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KIMBERTA99 11/5/2011 8:06PM

    WOW Oliver..you are the energizer bunny emoticon. And that you were not tired afterwards....I was tired reading all you did!! You certainly have been biten by the fitness bug..it is wonderful!! And all the fresh fruits and vegis..sound very yummy and healthy!! I hope you treat yourself to a day off or atleast a slower pace workout occcasionally!! You really are an inspiration to us all!! emoticon

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What's going on here?

Wednesday, November 02, 2011

Today, I headed directly to the swimming pool after work. It's quite a trip, 1:10h to go, 1:10h to come back. But, I was looking forward to it all day long. My technique is far from perfect, I swim mostly in breaststroke, trying to copy the movements of Ed Moses. And it feels just so great to hunt the meters in the water.



If I look at myself with my Jan 2011 eyes, I must look crazy.

That time, when I just started my healthy life journey, I could start by tracking food, then got the grips and managed to cut back on calories three weeks later. However, I just wondered when on Earth I would have time for exercise. And I was so happy for the 70/30 rule, so then I can stay on the couch but still get on the weight loss track ("Weight loss = 70% nutrition, 30% exercise").

Then, I started with the daily 10 min exercise for 1000 days streak in May. I thought I really didn't have time for this, but then, 10 min is OK. And it was sooo difficult to squeeze in those 10 minutes every day, I mean I was really struggling. Just go back and read my blogs from May.

Can someone please explain this to me.

How the heck I have a block of 3h to go to swim on a weekday night now.

What's going on here?

www.swimwest.org/region/index.php?/n
ews/educate/downloads/swim_fast_breast
stroke_with_ed_moses_and_peter_morgan

  
  Member Comments About This Blog Post:

EBRAND 11/4/2011 9:53PM

    We make time for the things we like to do...exercising is addicting!! Just the endorphins you get make you want to continue!! Love that pool! The one I swim in is probably half the size!!

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MINDY502 11/3/2011 9:18AM

    That pool looks so great! I had the mind set too way back when that I did not have time for exercise but it is amazing how we really do when we want to find the time.

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MINERVASPARKING 11/3/2011 8:44AM

    I want to swim in that pool!!! Thank you for sharing! I hope to be a person who has that huge chunk of time to exercise and that it's something that I look forward to and WANT to do. Until then I fake it till I make it! :D emoticon

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KMICHA 11/3/2011 5:49AM

    Amazing what we can make time for isn't it? You are doing great! You've come to far! Keep it up!

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STRIVER57 11/3/2011 3:09AM

    bravo. emoticon

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SHOOPETTE 11/3/2011 2:26AM

    way to go!!! and this pool is amazing, I'd kill to swim there!

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KKINNEA 11/2/2011 10:13PM

    Time magically appears, doesn't it? :)

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ARGYLE-RUNNER 11/2/2011 10:11PM

    It is catching the Spark and letting it set you on fire!

I love this - you have come so far - sometimes when I think I can't run, or I don't want to work out, I think "Oliver is out there running 10k today - you can do this for at least 30 minutes"

gorgeous picture of the pool - you really should think about doing photography on the side

Spark On!

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LAURIE9404 11/2/2011 8:02PM

    I love that!!!!! It's amazing how we look back at our former selves and see that person who preferred sitting around and dreaded the exercise. Now we go out of our way to exercise! You've come a long long long way since that January person. And you're still only getting better! This has been a great journey for you and I'm so excited that you've shared it with us! (and that background pic is beautiful! )

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