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Contact improvisation. And still on track.

Wednesday, February 29, 2012

This weekend I went on to stretch a bit my comfort zone, and did a two day workshop on contact dance improvisation in Vienna.

I was moving from 10am to 6pm both days, I didn't do so much exercise in one block for years, and it felt so great. And on Sunday, I even stayed for another 90 min of jam, open for everybody.

It was also great to be there with my new body. It was great to be confident, that I look good - before, I always felt some un-confidence when dancing, now I just enjoyed that I am full of muscles, and I can just go on all day long.

I enjoyed it so much, I just can't wait to get back there again.

Today, did something new. I went to run after getting up, 6K in the morning sun.
Then, I went to swim right after work, 1.1K.
I never did this before, and sounds kind of crazy to start my day and end my day with exercise, while last year same time I was just staying on the couch.
Incredible, how things change.

Last day of February - tomorrow it's March and Spring!


https://en.wikipedia.org/wiki/Contac
t_improvisation


Anybody doing exercise twice a day?
What do you do, and how do you organize it, to keep good with the time?

  
  Member Comments About This Blog Post:

CLAIREINPARIS 3/4/2012 1:01PM

    You are doing so amazingly well -- very inspiring!

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KRISZTA11 3/1/2012 3:57AM

    Two full days dancing - incredible!
You must have enjoyed it very much, and think of the calories burnt...

I don't do exercise in the evening, I'm a morning person.
But I'm being fit only in the past 6 months, who knows, maybe 6 more months and I'll do it in the evenings too.
emoticon

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SHOOPETTE 3/1/2012 2:08AM

    DANCING WITH THE STARS :)


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ELLEYKAT 2/29/2012 9:40PM

    That's so awesome that you tried something new!

I exercise when I wake up in the morning (walking or low impact cardio, 30 min to an hour) and then I exercise with my dad after work every week day (30 minutes, alternate weight lifting and cardio). Then finally in the evening (about an hour and a half after dinner, 2 hours before bed) I exercise again (either yoga or swimming). I find that exercising first thing in the morning helps me to have an all-around better day, but I know I'm not at my best as far as putting myself 100% into my workout when I'm just waking up. That's why it's nice to have another workout in the middle of the day (about 4 p.m. for me!) where I can really throw my whole self into doing the absolute best, hardest workout that I can. Then in the evening it's nice to do something that makes me feel really GOOD, like yoga or swimming. It also helps me to fall asleep faster and to sleep more soundly through the night!

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GETSTRONGRRR 2/29/2012 8:51PM

    Good on you! Every now and then I get in 2 workouts....have not been able to make it routine.

Great job!

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KIMBERTA99 2/29/2012 8:48PM

    Wow sounds like you are having ALOT of fun!! I have been thinking about doing 2 sessions a day.. instead of one long workout doing 2. I have no time restrictions so it is not a problem for me to work them in.

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KKINNEA 2/29/2012 5:38PM

    I sometimes do 2 or 3 sessions in a day especially when I spin in the morning and run in the afternoon or go ensure my sister and dad are exercising on lunch hour. As long as I don't work too hard, it's pretty fun!

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On track. Feelin' good.

Thursday, February 23, 2012

So sometimes I have these periods when everything works well in terms of healthy life.
Nutrition wise I am in the budget, eating healthy, drinking 10+ glasses per day.
I have my exercise daily, charging up with energy.
I track all food, all exercise, scoring my 50+ sparkpoints every day.
And fat just goes down bit by bit, I can see my abs slimming every morning.

Now, I have these type of series of days.
It's just working perfectly, well oiled machine.
I don't know why it works now so easily.

Today, I had a 12K run after work, with a colleague of mine. He's a bit faster then me, and "pulled" me up to finish in 01:02:10. This is 5:10 min/K.
We even had in the middle 4:45 for a full K.
I've never been so fast for such a long distance.
And, we did 5 high intensity intervals.

Otherwise, I had a pretty worthless day at the office.
But a good run clears my mind so easily.

On Tuesday, I ran in the morning, before work.
The colours, the light, it was just magic.
This is a frozen field of grass.


So, I just enjoy that it's working perfectly.

  
  Member Comments About This Blog Post:

CANDOK1260 2/26/2012 12:40PM

    GREAT BLOG LOVE THE PIC

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KKINNEA 2/25/2012 10:01PM

    Nice, it's great when everything just works!

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CHANGINGMORGAN 2/25/2012 9:56PM

    Love love love everything about this blog. Go you!

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MINERVASPARKING 2/24/2012 12:16PM

    GREAT! I love it when everything clicks! :D Keep it going! :D

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ZELLAZM 2/24/2012 7:53AM

    I love it when I have a series of good days - there have been too many ups and downs lately and I need to get more consistency back in my life. Thanks for showing me that it can be done! P.S. What's FNF?

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KRISZTA11 2/24/2012 6:01AM

    You have wonderful places to run!
emoticon
That's a great way to start the day!
emoticon

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KIMBERTA99 2/24/2012 1:38AM

    That is great that your running helps you clear your mind...it is your escape. We all need that once in a while. You are doing awesome..take it day by day!!

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GETSTRONGRRR 2/23/2012 9:51PM

    Looks like a great run....enjoy those moments of crystal clarity when everything goes great.....draw on that memory on days when they don't go so great!

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Cutting back vs. cutting out (+ FNF update)

Sunday, February 19, 2012

I was reading a forum question on cutting back vs. cutting out, and had so many thoughts, that I've rather write a blog about it.

There are a few things that had been replaced with alternatives. For example instead of bread, I eat Wasa Crisp'n'Light Rye crispbread (20kcal/slice), or puffed rice (40kcal/slice), because it allows me to eat more worry free. 1 slice of bread averages around (30g) 100kcal. So, I can eat 5 slices instead of one for the same calories.

www.reuters.com/article/2009/
08/18/idUS190083+18-Aug-2009+PRN20090818


Also, I abandoned most soda, even cola light, but more for the reason to skip caffeine for the good night's sleep.

www.myzeo.com/sleep/knowledge
-center/articles/7-ways-improve-sleep-
tonight


Also, my alcohol intake is much less, and if I drink, I go for high quality wine and spirits. Then for fruit juices, if I have the choice, I rather eat the "fruit" version instead of the drink. So my consumption of fruit juices have also gone down.

Some very high fat foods are not in my kitchen anymore, but less because they are cut out, and more because I haven't eaten them lately and they faded out, they were so high in calories: french fries, high fat meat and fish (Mackerel, bacon), butter, margarine, jams, jellies.

However, there are some new foods in my diet, that are heavy in calories, but were not in my diet before:
- Dark chocolate 70%+
- Olive oil
- Peanut butter
- Canned baked white bean
- Macadamia nuts
- Honey
- Granola (in Europe it's called Müsli or muesli)
- Avocado, pineapple, honeydew melon, dried fruits

Somehow, I see these of high nutritional value, and eat them with moderation.

Also, I discovered that from dark chocolate I only eat 1 or 2 squares, and I am happy to enjoy the taste. While with milk chocolate, I often get the sugar cravings after the first square and don't have the raw willpower to stop, so I tend not to eat these. In exchange I eat dark chocolate from the expensive brands. Funnily, I spend less on chocolate by buying the expensive brands. My favourite is Valrhona, a French manufacturer. www.valrhona.com


This is not usual in Central-Europe, dark chocolate consumption here is very low, people usually go for Milka and Kitkat and similar. In the summer, after my holidays in France, I came back with a nice pack of different dark chocolates, and made a tasting in the office during a week, every day a different taste, with some background info.

What I also noticed, that because my nutrition is healthy in general, I have a lot of buffer for those emotionally troubled times, when I need to comfort. Then, I just go for the big cakes without hesitation. ;-)

========================================
======

FNF UPDATE
My FNF goals were the following:
www.sparkpeople.c om/mypage_public_journal_indivi dual.asp?blog_id=4681458

emoticon1. Emotional: Gratitude light
Done every evening, the 5 things that I am grateful during that day.
I discovered that even on the "darkest days", there are so many good things happening. Somehow it started to shift my focus.
I also discovered that there are a few things that I really value in life, but I didn't pay attention to them until now. Funny.

emoticon2. Body: BAM Brush-After-Meal
Brush my teeth after breakfast: done every day.
I skipped it only once, when I miscalculated my time one morning.
It has a great effect to reduce hunger, too.
I will go on for one more week, then I add it after lunch, too. I still reserve the liberty to have snacks afterwards, although I expect it will go down, but the goal is to brush my teeth.

emoticon3. Mental: Morning pages
This will come only later.

emoticon4. Spiritual: Meditation
This will come only later.
==
From my 10K run yesterday:


Forum link:
Cutting back vs. cutting out
www.sparkpeople.com/myspark/messageb
oard.asp?imboard=7&imparent=26816959&s
trViewThisPage=1

  
  Member Comments About This Blog Post:

CHANGINGMORGAN 2/23/2012 10:05AM

    I'm also very interested in this concept and am interested to think about it in conjunction to the question i just asked for FNF. Because of what I'm "giving up",certain things will automatically be cut out or cut back. Thanks for sharing this.

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KIMBERTA99 2/21/2012 12:40AM

    Oliver....it is certainly woth the effort to see if there are alternatives to certain food...like bread...I will have to be on the look out for crisp bread. I know we have some bread that comes toasted and they have a high fiber one. I always have 2 slices of bread with my egg whites in the morning..but if I could find an alternative to give me more for the same calories or less..I am in!! I like how you have cut out and cut down on certain foods. Knowing which triggers you to eat more..like the milk chocolate you are ahead of the game!! I will check out that article for sure!!

Oh I was at the beach today and everytime someone went by running i thought about my runner spark friend emoticon!!

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KKINNEA 2/20/2012 3:34PM

    Nice update - I'm way behind on FNF and owe Morgan and myself an update!

I was interested in your statement on Europeans eating more milk chocolate than dark. I remember a conversation with a fellow grad student years ago that they ate more dark chocolate. Either way, you and I are the winners - we're satisfied with less and better tasting chocolate!

Wasa is great stuff - I always enjoy it!

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CCASKEY37 2/20/2012 7:47AM

    Great read. I got a few pointers that I will follow. In New York, my favorite dark chocolate is Ghirdelli squares 72% One bag lasts me a little more than a week. If I go with the cheaper milk chocolate, I could finish it in a day.

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KRISZTA11 2/19/2012 2:51PM

    Interesting thoughts, thank you for sharing!
You have been making very healthy choices.

My daughter and I do the same with dark chocolate (nothing fancy, just plain dark chocolate): eat only 1-2 squares, and it doesn't induce cravings really.

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SAQUOIA1 2/19/2012 1:21PM

    great read thanks for the alternate ideas

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The Year of Running

Saturday, February 18, 2012

Well, I have this zillion ideas on my mindmap in which areas of myself I want to grow this year. It has my personal goals, then body, spirit, mind, and daily life as main branches.


The good thing about mindmaps, that ideas just grow on them by themselves, and when it is about personal development, somehow they grow even faster. emoticon
The bad thing about mindmaps, that they grow... emoticon emoticon emoticon emoticon

emoticonI was hesitating what to put as an exercise goal, there is running, swimming, cycling, weight training, zumba, and so on, combined into a triathlon, and with sparkpeople on top.
Plus, I have these ideas on changing my environment to be more healthy, like use an exercise ball at the office to sit, convert my bureau to a standing desk, a whole branch on sleep improvement alone, with many books to read in all topics.

emoticonLaurie9404 told about the book "Living the 80/20 way", which I started to read with my friend in January. We buddy coach each other for time management. I am only at chapter three, but already, I find the book very inspirational. It is about less is more. And to go for the things that really make me happy. And in order to have 80 as result, to focus on a few important things (vs. many things in parallel).

emoticonSo, I decided to cut through the jungle.


I keep my top priority to finish my 4 stage diet program in SP, I am in stage 3.
This is to finish something I have started to free up energy, to start a new cycle of experience.

emoticonOtherwise, I make this year The Year Of Running. emoticon


To keep focus among the so many exercises I want to improve on.
Running is also the highest in calorie burn of my exercises (Nordic skiing being the only one higher anyway), so it will contribute a lot to maintaining my healthy weight and lifestyle. Plus, it's easily accessible.
So, this year I will learn about running. I keep of course the other types of exercises for cross training, but swimming courses, cycling competitions, gym trainers, and full scale triathlon training programs are for the years to come.

This is funny.
I've never thought that I will put running into focus.

1st step: Subscribe to Runner's World Magazine - DONE (yesterday).
2nd step: Organized my healthy lifestyle books together, put running 1st - DONE (this mornign)
3rd step: Watch 10 minutes from POSE Method of Running - for Today.

Did you read any books on running?
How did you like it?
Recommendations welcome!

I think I reached the Cape.
From here, it will be easier.
(This is a pic from my trip in South Africa in January)


To keep focus, let's stop here.
www.amazon.com/Living-80-20-Way-Succ
eed/dp/1857883314/

  
  Member Comments About This Blog Post:

KMICHA 2/19/2012 6:45AM

    Nicely done Oliver! Way to plan out the year to come and set your mind on what you will do and how you will approach it!

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MOBYCARP 2/18/2012 9:36PM

    Since I joined SP, the amount of time I spend reading has gone way down. The time has shifted into exercise and (sad to say) food preparation. The exercise and being active is undeniably better for me than sitting around reading a book; but it's kind of sad how much time eating right soaks up compared to when I wasn't paying attention to what I ate. Then again, it's hard to argue with achieving a 30-year low weight and feeling great!

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STRIVERONE 2/18/2012 1:40PM

    GETSTRONGERRR mentioned a book by Jeff Galloway. Here is another resource from Jeff. Subscribe to his free newsletter @ http://www.jeffgalloway.com/ . Your welcome email will give links to download two non-promotional articles that apply to your situation. You can easily unsubscribe from the newsletter afterwards, although there are quite a few gold nuggets to be found there too.

If you look at my latest SparkPeople blog entries you will see that I am just a bit ahead of you in reaching the same goal.
emoticon

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GETSTRONGRRR 2/18/2012 8:53AM

    Great job Oliver, and some great goals.

When I first started running, I read everything I could to get started. Subscribing to Runner's World is good, it keeps you motivated.

Here are a few I liked.

Running by Jeff Galloway
The Non Runners Marathon Trainer
Run Less, Run Faster
Born to Run

Also look at getting yourself a GPS watch, maybe one with a Heart Rate Monitor. I used mine on every run

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ZELLAZM 2/18/2012 5:56AM

    Thanks for sharing your ideas and for giving me some new branches for my mind map ;)

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KRISZTA11 2/18/2012 4:26AM

    emoticon
I'm so glad you chose running!

I only read 2 books about running so far:
Born to Run by Christopher McDougall - I loved it and it changed the way I run (but I'm sure you read it already)
The Long Run by Mischka Schubaly - it was not such a revelation, but an interesting inspirational story.

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Living healthy is so much better

Sunday, February 12, 2012

I am so happy for your feedback on yesterdays blog, made my thinking moving, and have lots of ideas and encouragement to go forward.

I have decided to keep it simple, and first I finish my SP diet plan, I am in stage three.
It also tells to watch motivational movies. This sounds a bit light, so I am double motivated to do it.
I made a list of the movies, and started to watch Mr. Holland's Opus (1995)
I like it!
www.imdb.com/title/tt0113862/

Tomorrow, I'll have a 6+6h trip driving to Munich (Germany). I plan to stop for a short 5 min exercise break every hour, to freshen up my focus, and to stay energized.

Today, I was eating healthy food, mostly fruits and vegetables, 8+ glasses of water and tea, and my run finished at 11K. I ran yesterday 1:04:45, and today 1:04:40, it is funny I stopped my watch at exactly the same time (I took very different roads).

As for the gym, I looked up the webpage, put the phone numbers into my phone, checked the opening times, so one more step towards the gym.

This is just 10 mins from my appartment, I could also fit in some ice skating!
I hope they have rental boots.


Any tips for long distance driving?
I plan to shop fresh grapes just before start, so I can munch on healthy if I want to.

  
  Member Comments About This Blog Post:

LAURIE9404 2/13/2012 2:12PM

    Enjoy the trip. You sound like you have a good plan and with all the traveling you do anyway, you pretty much know what to do. I also enjoy the audio books. There's always the self help ones and just plain old fiction stuff. Of course, if you're not too embarassed, there's always car dancing. I'll move around and sing loudly and badly when I need to keep some energy up. Have a great trip!

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ZELLAZM 2/13/2012 8:57AM

    That is a good film! Loved it! There are several others with musical themes you might like- Shine with Geoffrey Rush, Music of the Heart with Meryl Streep.

I like listening to good music and singing along when I travel. Good for the spirit and at least part of me is "working out" - grapes sound good as a snack, or any other cut-up fruit! enjoy your trip!

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LESLIE_2B_LESS 2/13/2012 1:49AM

    Oh, and I'd love that postcard you owe me from Germany - I have many ancestors from Germany. emoticon

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LESLIE_2B_LESS 2/13/2012 1:48AM

    I love reading your blogs - long trips - can you do books on tapes? I usually travel with my DH so I read a lot during the trip and we always pack our own meals. Lots of lean lunch meats/ healthy breads/ fruit & low fat snacks.

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KALISWALKER 2/12/2012 8:32PM

    The picture is beautiful. Good plan to stop every hour!

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GETSTRONGRRR 2/12/2012 6:32PM

    Great job and great plan Oliver. Your driving ideas sound good.

I like to listen to audio books or plays when I drive.....helps the time go and it beats just listening to music.

I try to do abs also...just sitting up straight and keeping my core firm helps a lot.

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KKINNEA 2/12/2012 6:07PM

    Just got caught up on both your blogs. I love how you always come up with a new plan rather than excuses. Sounds like you have some plans to move forward! I don't have any advice for driving - I usually fall asleep at the wheel after an hour or so!

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KRISZTA11 2/12/2012 4:19PM

    My tips for the drive: lot of music, big bottle of water, healthy snacks (like carrot or cucumber sticks, apples, cheese, walnuts, almonds) and 1-2 health packed meals, but #1 is yours, the hourly exercise breaks.
Have a good and safe drive!


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BEATLETOT 2/12/2012 4:12PM

    Oh, I LOVE "Mr. Holland's Opus"!!! What a beautiful movie!

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