Saturday, November 26, 2011
I slept 10h yesterday night. It was long due, coming back from the jetlag, and somehow this week I could only sleep 5-6h every day. I booked the time for sleeping, but I woke up always earlier.
I decided to give an uplift for my kitchen, and if got rid of the fat on my body, let's get rid of it in the kitchen, too. So, I armed my "cold fat dissolver" flash, and attacked all appliances. Apparently, new layers of metal appeared on the electric stove, as most of the thing was there from the previous renter. The usual disadvantage when I rent the apartment. However, now it's all new and shiny. I also brightened up my sink into new life, it's just a pleasure to wash dishes now in this eye-frightening brilliance.
I also made a list during the cleaning of the things that are missing, and I always want to buy sometime. One was a new sharp knife to chop vegetables. In the afternoon, I bought one, Zyliss, self sharpening. Wow, it was just a pleasure to chop the veggies for dinner. I can't wait my next salad meal, just to have an alibi chop.
In the evening, I went to swim, 40 min slow 1K backstroke, more focusing on the movement, then on the distance.
Then 27:30 min 1K breaststroke. I'm getting faster. Looks like all this tutorial watching of Ed Moses helps.
I noticed that when I go fast, and pack +100% into a day than usual, a few things "get lost along the way". There is some loss (-10%) of the increased pace of the process. I think this is OK, because on the other side, the added outcome worth it (+100%), and the balance is still +90%.
Things that got lost today:
1. I bought a Torx size 4 screwdriver along with the knife to be able to open my Nokia N8 phone. Which I forgot at the cashier. I went back to Liebmarkt 2000, but the shop was already closed, and all I got some angry "not looking at me" from the staff. I try to get it back on Monday. Little money, but still. I think the reason I left it there that it was small, and my items were too close to the next customer's things.
2. I forgot to take my swimsuit with me, discovered when I was about to take it on in the swimming pool. I was thinking about to go home or buy a new one. I decided this is a weak excuse, I rather buy a cheap swimsuit. So did I, and had the swim in.
3. Back from swim, I bought some more veggies and fruits, and a new vanilla yogurt. I forgot to pack it in, but then somehow I grabbed it. The issue was the same, it was put together with the next customer's stuff.
Learning: I have to pay attention to pack all my stuff when they put my stuff with other's. Maybe I'll count when packing out from my shopping cart, and count again when packing into my bag.
On the positive side, to turn the loss into gain:
I learned the word screwdriver in German (der Schraubenzieher),
finally i have the second swimsuit, and know there is backup of gears at the pool, and
will have more control next time when paying.
This is some potato like root, cooked, with salt-lime-chili (as all things ;-) ), at Chapala lake in Mexico last weekend.
It was very tasty, I really liked it.
Wednesday, November 23, 2011
This was my third 5% challenge.
I started in Spring 2011, then Summer 2011, and now Fall 2011.
Goal weight: 77.0 kg
5% goal: -2kg (4.4 lbs) My goal was 2.5% only, as I was closer to my ideal body weight then 5%.
My weight history:
09/24: 78.9 (173.6 lbs) Fat 13.6%, Muscle 41.9%. START
10/01: 78.8 (173.4 lbs)
10/08: 78.4 (172.5 lbs)
10/15: 78.3 (172.2 lbs)
10/22: 77.6 (170.7 lbs) Fat 11.1%, Muscle 43.3%
10/29: 77.3 (170.0 lbs) Fat 10.3%, Muscle 43.7%
11/05: 76.5 (168.3 lbs) Fat 10.4% Muscle 43.6%
11/12: 77.1 (169.6 lbs) Fat 10.7% Muscle 43.5%
11/19: 76.4 (168.1 lbs) END
I mostly made small adjustments to my current practice.
I finally finished the motivation part of the Stage 3 of the diet program - somehow it is so complicated, with all those subpages and submenus. I still have to finish stage 3 of the program.
I reached my 5% challenge goal, which was my overall goal target weight, which is 77kg. To have perfect abs, I need to loose about another 1.5 kg of fat, either as weight or fat %.
I figured out to combine my swim-bike-run habit into a triathlon. I bought a couple of books and magazines on triatholon, and also separately on running and biking. I got some tutorial videos on swimming and running, as I need to upgrade my technique for both.
In swimming, it is needed for speed and efficiency, in running, for speed and to be gentle with my knees.
My daily preferred exercise went up from 1h to 1.5-2h - so about an hour from one type of cardio, and something else on top.
I see tracking food is still key. When I track food properly, I fit in my calorie budget, and good in weight. When I don't track, or only track in paper without counting the calories, weight goes up. Simple.
I discovered long ago that blogging helps a lot, and not really for feedback, but to summarize my progress for myself.
I'm also happy to be on the same team now. We get to know each other, and can give and receive and support on a long term, which I really like.
So, thank you team, and thank all you others who gave feedback and support for during these 8 weeks.
I see this 5% challenge really important to stay on the healthy way. I still need the support of the team members for tips and motivation, and the ongoing accountability also helps a lot.
What is left unfinished in the challenge, is "man energy" and my own age group, not just in the 5% challenge, but on SP in general.
My next steps are:
1. Have a little off between fall and winter 5% challenge.
2. Finish the outstanding steps of the Stage 3 of the SP diet program, and move into Stage 4.
3. In parallel, planning of the new chapter of my life, maintaing this healthy lifestyle. I don't talk about weight on purpose, because it really has small importance now. (First, it has no real meaning without Fat% and Muscle%, second, it is rather a side bonus of my healthy lifestyle, then the main purpose. Third, I notice my weight fluctuates up to 2.5kg (5.5 lbs) up and down due to water, and my weight change is within this interval.)
4. Do something for this winter temperature. Either buy clothes for running, or get a pass for a gym, or get a turbo trainer (bicycle)/treadmill for home.
The main purpose of my healthy lifestyle is eating healthy, and doing exercise, both in a way that I enjoy.
This is where we had once lunner in Mexico a late afternoon, just before sunset .
(If breakfast+lunch = brunch, then lunch+dinner=lunner.)
Any feedback on the 5% challenge is welcome!
Tuesday, November 22, 2011
I was reading GETSTRONGERR's blog, about how much food is on offer, when he is visiting home.
It looks like mothers all over the World prefer to speak about love trough cooking.
I wish they had alternative ways to express there love.
My mother is the same. She wants to tell me how much she loves me, and how she happy is to see me = FOOD.
And the more the love, the bigger the quantity.
Basically, any friend I know, when we visited their parents, we received heaps of food.
Last week, I've been to Mexico, to a conference. To feel the welcome of the host, we had been invited to restaurant for all occasions. The food was excellent, I really liked it. But somehow, just I notice that to express their hospitality, the language was to offer high quantity of food.
I had the chance also to visit a friends family in Mexico, and I noticed that the mom also was offering lot of food to show love.
I'm going to visit my mother in December, too. When she was last time staying at me, she got interested in weight loss, and healthy life, she also lost a couple of pounds since then.
I think, I will let her know in advance, that I'm happy that she cooks for me. But as I am on a healthy lifestyle now, there are foods that I eat with more pleasure, and to let her know what type of food is my preference. And within those limits, she can cook as much as she wants.
And I will eat it, with a good mind.
Papaya was available in large quantities in Mexico.
This from a 24h open supermarket.
Monday, November 21, 2011
About two week ago, on the on-line check-in page of Lufthansa, I discovered there is an option to specify the meal type.
I found "Kaloriearmes essen" (Calorie reduced meal) in the list, and I thought to give it a try.
This payed off very well, as on both trips, to and from Mexico, I got a special meal with less calories. At first, it looked very similar to the normal menu on offer, but then I discovered that the regular menu had cheese with nuts, white bread, creamy sauce, and my dessert was fresh fruits instead of biscuits.
I also stuck to my commitment of only drinking water on the plane - I have read many articles of drinking alcohol and tomato juice makes the flight experience more difficult, cola light alters my sleep patterns, and apple-orange juices were just not appealing. So, I drank plenty of water.
Arriving back to the airport, I headed to the supermarket at the arrival area, and bought some salad and fresh vegetables for tonight.
At home, I discovered that unfortunately I switched off the power also on the refrigerator, so all the freezer content was to land in the bio-organic waste bin. Anyway, it had many items high in calories that I delayed eating, so, I look at it as an opportunity for fresh start.
Now, I am quite tired of this 20h trip, head to bed, and hope to set-back my internal clock 7h forward, to Paris/Vienna time.
Any tips on how you do with airports, airplanes, to keep up with healthy eating habits?
Sunday, November 20, 2011
We had a great run in the morning in the sand. Slaloming around the waves of the Mexican beach. Then, I went for a longer 9K run, but in shoes on the asphalt. On the way back, I discovered the sun was stronger than me, I almost couldn't finish.
Back, I had this excellent fruit salad to add in carbs and water after the run.
1200g of pure tropical joy!
It turned out it was all yellow, even the plate. ;-)
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