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.
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
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.
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.
Sunday, November 06, 2011
We have freggies week in the 5% challenge.
Some grapes, imported from Italy to Austria presented in a bowl made in China - we live in this global society -, not looking particularly dirty.
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!
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:
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.
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?
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