Friday, January 06, 2012
Looking at it from the outside, 2011 was a silent year for me, I stayed in the same context for family, friends and profession.
However, as for myself, I lived trough one of the biggest transformations of my life.
Funnily, it was happening with minimal willpower.
I remember, by this time last year, I was busy collecting information on how to loose weight. I was inspired by an article on WSJ by Sue Shellenbarger, "How to keep a resolution", which I don't remember how I came across.
Based on the recommendations, instead of jump-starting my diet thing, I kept on eating and no-exercising, but instead was looking for books, websites, advices and so on. I was motivated to plan my way, think about rewards, and so on.
During this period, I came across an article on SP/ScienceDaily, which said that a group tracking the nutritional intake in a journal doubled their weight loss performance. OK, so this really has an impact. Let's do it. I'm not really a number-tracking person, or rather, I was not that time.
So, I started to look for alternatives on what type of tracking could work for me, paper, mobile phone, Excel sheet, website, and so on. After lot of comparison, I settled down on SP, it was quite an average, non-userfriendly website among the competition, but it was good enough in all aspects.
And from that point, I just followed the good advices from SP, keeping my approach from SS's article. And the kilos started to drop.
Then, after seeing an e-mail invitation in my sparkpeople inbox for 10 minute exercise per day, in May 2011, I said, 10 minutes, I can do that. So, I started with the 10 minutes. I didn't feel comfortable at all doing it, I had even higher resistance doing it than the nutrition tracking. But hey, facts say it has a result, why not to try it.
So, my life changed.
I eat healthy, carbohydrates come from 60-70% of my diet from raw fruits and vegetables. Something I like in this global World that fresh fruits and vegetables are also available in winter, for affordable.
My kitchen looks different, with salad bowls, measuring cups, motivational photos. And somehow, from a neutral place of my appartment, I become friends with my kitchen.
I do about 5000 kcal exercise every week, mainly running my daily 10-12K, swimming 1-2K, biking 1-2h, and some other exercise that comes along.
When I travel abroad, I like to explore new swimming pools, try local fruits, or go for a run with some local people.
And my body?
Yes, my body is different.
Not just my body changed, the way I perceive myself changed.
Loosing the 25 kg (55lbs) fat from my body is one thing.
How I enter a room, speak in front of a group, how I express myself - these are things that really changed.
What I want from life changed.
So, what did I love in my 2011 so much?
I wanted to change.
In a way, it was not much effort at all. Some tracking, some exercise.
Of course, I had to get out of my comfort zone a bit.
But I'm already comfortable with that.
I wrote a thank you not to Sue, she replied immediately.
How did you like your 2011?
Friday, December 30, 2011
This week we had to gain points by eating the morning breakfast every day. I thought this is easy for me, as I regularly start with breakfast every day.
I usually eat 30 or 50g of müsli (Granola), with low fat milk (0.5% fat), and some meat, fruits, or spread with Wasa. Usually I get 500-700 kcal for breakfast.
However, what gets sometimes forgotten, is to drink the two glasses of water after getting up. This is a basic, and I noticed that drinking during the holiday days is even more important. I don't drink, I get thirsty, then it goes away and turns into hunger, then craving for sweets. So it is better to drink. :-)
Here's a podcast that I liked on breakfast:
Nutrition Diva: Does Eating Breakfast Help with Weight Loss?
Otherwise, this week with all the holidays and travel was not easy for my healthy lifestyle.
On one hand it was far from perfect, I couldn't rack food every day, my exercises were shorter, and I have eaten far too many cookies, fatty dishes, and bakery.
On the other hand, if I compare this holiday with the last, this is really a quality improvement.
I had exercise every day, half an hour run, one hour swim, hour walk, or similar, not my full length or time, but I had a decent amount every day.
I had one or two meals per day in a healthy way, with salads, lots of vegetables and fruits, and when eating heavy food, although I ate more then my calorie budget, it was with moderation.
So, it was not perfect, but it was not catastrophy. It was about 60% healthy, and 40% non-healthy.
And there was quite some spreading the spark.
People got interested about my results, one even measured himself on my Omron bodyfat% scale, and might buy one for himself for motivation. I gave a SparkPeople cookbook as a present, and others got motivated to also go for a swim.
Today turned out to be super for exercise, here's today's accomplishments:
Walk 10 min/km: 70min 356kcal
Swimming: crawl 30min 419kcal
Swimming: breaststroke 30min 381kcal
Running: 5 min/km (jogging) 24min 381kcal
Total: 154 min, 1537 kcal
Running in the winter sun, near Gleisdorf, Austria:
Did you have a goal for the holidays?
How was your healthy life during the holidays?
Monday, December 19, 2011
Let's shake it, and make it, and rock, and roll, and baby!
= 55 LBS
Oh I feeeeeeel GOOOOD!
Baby, baby, BABYYYY! OH YES OH YES OH YESSSS!!!!
Sunday, December 18, 2011
I like exploring the surroundings at my daily runs.
Today, we had beautiful sunshine, it was like drinking light.
So, I turned to new hills in my daily 12K.
However, when Endomondo announced "You have reached your goal. 12 kilometers and...", I was at a familiar place, but at least 8K from home.
So, I have must missed a turn on the way back, to get here.
Then I decided to run more, with slower pace, and as long as I feel comfortable, then walk the rest.
When I reached 18K, the weather was still gorgeous, I was feeling very good, so I decided to try the to make half a marathon distance. I only did it once, during summer, so reset Endomondo again, now to 23K.
It was so much fun!
And I am so happy and confident!
By the end, the temperature dropped to -1 - -2°C (28-30 °F), the water puddles were all frozen. So, at home, I ate 1000 g of peach, 3 banana, 75g smoked fish, and took a hot bath.
Did you ever make a big exercise achievement by accident?
Start Time: Dec 18, 2011 1:28 PM
Distance: 23.05 km
Avg Speed: 6:27 min/km
Max Speed: 3:22 min/km
Calories: 1763 kcal
Altitude: 367 m / 598 m
Elevation: 753 m ↑ / 704 m ↓
Heart Rate: 152 / 174
Saturday, December 17, 2011
I'm just back from running. All the saturday morning was difficult, I had a very busy work weak, good, but busy. My boss got a new boss, and things somehow speeding up, but in a good way. So, all morning I felt the stress and such all over my body, I didn't find my place really. On top of this, there is a Christmas market just in front of us below the window, and the jitter and music I think made me unable to have a good rest.
Then, I gathered myself together to go to run. It's cold outside, 4°C (39°F), so not freezing, but it took me a couple of weeks to get used to it. And there was fog too. However, I read this week an article in Runner's World, it was a user survey for the readers. One question was, what stops you from running. Rain, fog, cold, snow, and basically everything all scored very low. The only thing that got significant votes was ice. So, apparently I'm not crazy if I run in winter weather, so I decided that I don't care and go.
I had a fantastic run!
Out of the town, in the hills, the air was clear and sharp, and I watched the sun going down all along. It was beautiful.
Inbetween, my mind cleared up, and had lots of good thoughts for next week.
I run finally 14K, 1h 28min, 6:21 min/K on average. When I run uphill than my speed really lowers. I wonder is there a way to somehow compensate or to take into account the hills into this speed or similar evaluation.
My heart rate was between 150-160 bpm.
I feel so good, fresh, energized, relaxed; grounded.
Sunset near Gleisdorf
What stops you from doing your exercise?
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