Saturday, March 24, 2012
A quote from Endomondo's tracker from Yesterday:
"Personal best 10 km of 49m:35s which is a 0m:39s improvement. "
This was totally unexpected, as I just went out to run after arriving home and going out to dine with my colleague.
I like to have lunch Lamoura, a village nearby one of the (strawberry freezing) factory.
This is from the top of the grill.
Tuesday, March 20, 2012
This morning I ran again 10K - now three days in a row.
I love to run on the beach. The sand is soft, I could run barefoot, but the water and soil is quite cold, so I just run in my shoes.
Sometimes there's strong wind, working against me, but then it's just even more fun.
For food, I keep it healthy, I start meals with a vegetable or fish soup, then a salad (usually I ask for two of it), and then I eat a main course with fish, prawns/schrimps, or similar. The 10K run gives me about 800 kcal extra burned, which is also more room for enjoying the fresh and tasty food here in Morocco.
I'm happy the 5% challenge is back, gives me the motivation to squeeze in more exercise minutes!
Saturday, March 17, 2012
Funny thing in Morocco that even the supermarket involves some touches of the local culture of loving to trade on the market. Many items are on display like they are on the market. Here you are some beans.
So I start my 5% Spring Challenge here in the North of Africa, in Morocco, a country, which is a mix of the Arab World, and Europe. It's so exciting here, partly so different, partly so similar.
This trip is extraordinary in that sense that I eat very healthy, and I exercised every day. Travel habits rule in the end!
More adventure reports to come!
Tuesday, March 13, 2012
The daily run takes me to beautiful places I would othewise never go.
Morning and evening, running on the beach with the sun is simply breathtaking.
So greetings from Assilah, Morocco!
Saturday, March 10, 2012
How much and how often will you exercise?
Daily 10 min is the must, the backup is 10 min walking before going to bed.
Otherwise, I target 10k-6k-10k-6k-10k for 5 days in a row, with swim or bike on the 6k days. On the 6th and 7th day, long walk, or swim, or bike. I also plan to be a member in the local gym finally.
What diet will you follow?
SparkPeople, 500kcal less every day eaten vs. burned.
I introduced a planned breakfast recently, I keep on doing this to make it a habit.
How will you support your team?
Check blogs once per week and give feedback.
Have you got your gym clothes, runners, water bottle, etc. ready to go?
I need to buy new running shoes, the current one reaches 1200K soon, so the material is really tired.
What is your exercise plan?
Running is my focus this year, other exercises as cross training.
Do you know what diet you will follow? Found some recipes? Have you stocked up on the foods?
SparkPeople diet plan, I track food every day, track exercise, and see my calorie differential. I target 500kcal less per day, to reach my perfect weight again (74kg).
I'll look up a new salad recipe for the evenings in my SparkPeople cookbook.
Stock - from healthy snacks and Wasa crispbread, müsli, I have a stock, and I bring it with me on my trips.
Do you know how to connect with your team mates?
For sure I DO!
Did you put your Spring 5% Challenge Commitment on your page?
Yes in BIG! :-)
So, we are in Morocco, also at work during the weekends. When the strawberry season is on, there's not really time to break...
Something I love in Morocco, that I can eat very healthy if I want. For starter, one of my favourites is Salade Nicoise. As my colleague pointed out for me, it is very balanced in protein, carbs, fat, and fiber. And here vegetables are so fresh and tasty.
And now, let's get out to the beach (in another country, hihi!), and put in those daily runs!
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