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!
Anybody doing exercise twice a day?
What do you do, and how do you organize it, to keep good with the time?
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.
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.
Also, I abandoned most soda, even cola light, but more for the reason to skip caffeine for the good night's sleep.
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
- 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. ;-)
My FNF goals were the following:
www.sparkpeople.c om/mypage_public_journal_indivi dual.asp?blog_id=4681458
1. 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.
2. 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.
3. Mental: Morning pages
This will come only later.
4. Spiritual: Meditation
This will come only later.
From my 10K run yesterday:
Cutting back vs. cutting out
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.
The bad thing about mindmaps, that they grow...
I 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.
Laurie9404 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).
So, 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.
Otherwise, I make this year The Year Of Running.
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?
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.
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!
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.
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