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Los Gatos - hommage au jambon (Malaga, Spain)

Friday, April 20, 2012

Yesterday, we arrived to Malaga again (on our way to Morocco, "as usual").

We had a nice lunch-dinner meal, combined together both in schedule and calories in a local place, where they are specialized in "jamon" (ham).

They serve very thin slices of ham, and small pieces of bread with fish, pesto, cheese&jam, octopus on it. We has a few pieces of chips, slices of potato.

Both the meal and the ambiance was fantastic. Here in Spain the cuisine is really good, so high quality, the same league as in France and Italy.

As for the calories, it must have been around 1500kcal for each of us, but I didn't worry much, as we skipped dinner, and I had 6K running, plus 26000 steps walking for the day already.

How often do you skip a meal as planned?


  Member Comments About This Blog Post:

CALIKIKI 4/20/2012 9:13PM

    Man I wish I had a job that allowed me to travel as much as you! I am dying to go to Morocco!

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SHOOPETTE 4/20/2012 2:46PM

    rarely skip meals, only if I'm too tired to eat. Today was not too bad but still higher in calories though impossible to track so I'll have steamed veggies for dinner

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    I don't think I have ever skipped a meal. I have had dry Cheerios for dinner because I only had 100 calories left for the day. emoticon

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ZELLAZM 4/20/2012 12:11PM

    Good food, nice ambience - great combination!

I seldom skip meals. Even if I'm running late in the morning, I grab a banana and a yoghurt or something. I tend to have low blood sugar, so I need to have something to eat every few hours.

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KRISZTA11 4/20/2012 4:44AM

    Wonderful lunch-dinner!
With the adjustments you made, your day turned out perfectly healthy!

I never skip a meal, but usually skip my snacks in weekends, as I have breakfast late after running and there is no time to eat 5 times in a shorter day.
But when I was in Cambridge on a training 4 years ago, that full English breakfast was so good and huge I always skipped either lunch or diner.

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A new self - image follows reality

Thursday, April 19, 2012

On Tuesday, we met with a former colleague of mine. We have been keeping in touch over phone and e-mail frequently, but we haven't met in person in the last 1.5 years.

He was shocked by my looks - which was so new to him.
First, I didn't understand what's so unusual.

But then, this made me think that in fact, it was not so long ago, I was 25kg (55lbs) heavier.

I remember in last November-December, I was at the point when I was seeing myself slim. I mean the mental image of myself, on how I see myself when I see myself from the outside in my head.

And what I realized on Tuesday, that in fact my life changed, and now, I also see myself in my new body. Which is not so new anymore - this is the normal body.

At the moment, I am sitting at Vienna airport, waiting for my flight to Zürich/Switzerland. So, here's a pic from Belvedere Castle - from a rainy day a few days ago.

Healthy life, here I am!

  Member Comments About This Blog Post:

ZELLAZM 4/20/2012 12:10PM

    It's a good feeling when you realize that your mental image of yourself is in line with the reality.

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JOYFULSPIRIT920 4/20/2012 7:48AM

    I'm still shocked when I see slim thighs when I look down... it's a 'happy' shock though :)
Congrats on your maintenance of your new healthy, slimmer body.

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KIMBERTA99 4/20/2012 12:44AM

    I am sure he was shocked..but in a great way. It is hard at first when you actually take a good look at yourself and see those awesome changes. SO Oliver do we ever get to see your before and after pics?? Did you ever take any??

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    Awesome new normal. emoticon

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KRISZTA11 4/19/2012 2:33PM

Enjoy your new healthy body!

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GETSTRONGRRR 4/19/2012 8:59AM

    You're right, that's a great transition to make. There are times I look at recent photos and I'm still not convinced that slim guy is me!

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SHOOPETTE 4/19/2012 4:51AM

    Isn't it such a great moment?! Congratulation on a 1.5 year of healthy lifestyle!

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CLAIREINPARIS 4/19/2012 4:19AM

    Wow, it is so interesting that your 'new body' is now your 'normal body', it is great! So many people struggle to get used to their new image, but for you it is natural. I love that!

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Tirathlonish day

Monday, April 16, 2012

With two friends, we agreed to go for a short run tonight in Graz. We've met at 19:00, and did 32min - 5K around the river Muhr, was great fun.

Before that, I went to swim to Graz Eggenberg, and had 45 min breaststroke.

And as usualy, I went everywhere with the train and my bike.

Just a few minutes before arriving home, I discovered that I had all three sports in today, although moderate amounts, but all in!
That is fun!

According to endomondo.com, last week I burned 7095 kcal in exercise.
I didn't beat my record (11399 kcal - a week in October when I did 120 min cardio every day), but still a good dose.
These weeks now, I usually average between 4-5000 kcal.

This is from the excusrion on Easter Monday, near Vienna.

What is your weekly average kcal of exercise?

  Member Comments About This Blog Post:

CLAIREINPARIS 4/19/2012 4:41AM

    Wow, what a wonderful day!!! As for me I average 4,000 kcalories burned by exercising per week. More if I do 2 hikes at weekends!
emoticon emoticon

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    emoticon emoticon

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LAURIE9404 4/17/2012 12:48PM

    That's great getting everything in during 1 day. What fun! Depending on what workout program I do, I aim for 2700 kcal per week. That's minimum. I'm a little off this week though. At least you can keep me on my toes with everything you're doing!

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ZELLAZM 4/17/2012 6:21AM

    You are really living the healthy lifestyle, aren't you!?

I think I get only about 2500 - 3000 calories of exercise in a good week. I guess I have some catching up to do!

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KRISZTA11 4/17/2012 3:11AM

    You are amazing, doing so many kinds of activity...
And burn mighty many calories!

I calculated mine (SP tracker):
2x 45 min stationary biking ~ 600 cal
1x 60 min walking ~ 200 cal
~180 min running 10.5 min/mile ~ 1600 cal
that is 2400 cal/ week

Hm... that is 400 cal more than what I have in my SP nutrition/fitness plan - this explains why I don't gain weight despite some extra dark chocolate squares : )

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BOOKMANU 4/16/2012 7:37PM

    Excellent numbers.

I havent monitored mine, but nowhere near yours....yet emoticon. In fact I skipped a walk yesterday (I gave in to the wet weather), but plan to be back on track by the weekend.

Keep up the emoticon work

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A healthy trip to the local McDonald's

Sunday, April 15, 2012

On Wednesday, we went to the local McDonalds with the colleagues. The factory restaurant was closed this week, so each day we ate at a different local place outside.

I decided beforehand that I will eat a snack-wrap, and a salad, and maybe a small ice cream in the end, if I feel so. I discovered making the desert optional often gives me the option of ignoring the desert, if I already fill well eaten. I planned to eat a big cup of yogurt (we got some product sample to taste) back in the office, so I considered those already in the meal's calorie budget.

I was surprised and not surprised how my fellow work-mates eat. They chose big burgers, with chips, large coke. It felt like big amounts of calories, so back at home, I calculated for both me and one of them the calories.

Snack wrap (197 kcal/100g, 137g) 270 kcal
Garden salad without dressing (14 kcal/100g, 70g) 10 kcal
Balsamico dressing (76 kcal/100g, 16g) 12 kcal
Spar Bio Kaffee-yogurt (back in the office) (100 kcal/100g, 200g) 200 kcal
Total = 492 kcal
1.5 € + 1.0 € + 0.1 €+ 0.0 € = 2.6 € (~3.4 USD)

Der M (241 kcal/100g, 247g) 595 kcal
Big Mac (226 kgal/100g, 219g) 495 kcal
Gitter Pommes (300 kcal/100g, 183g) 549 kcal
Coca-cola 0.4L (43 kcal/100g, 400g) 170 kcal
Total = 1809 kcal
3.99 € + 3.49 €+ 1.99 € + 1.89 € = 11.36 € (~14.85 USD)

Some learning:
1. It is good to decide beforehand what I will eat.
I save time, and energy on wandering around the menu.
The in-store advertisements promise saving with big portions and combinations, but in fact they promote eating more and spending more.

2. The grilled chicken wrap is 250 g, but only 370 kcal. It is a better choice for feeling full. This is because the snack wrap has deep fried chicken.

3. The choice for calorie-wise eating in the local traditional restaurants is limited (usually only deep fried meat and sausages). Funnily, McDonalds at least has some choice, six salads, and the two mentioned wraps are moderate in calories. (All else is near or above 500 kcal/portion).

4. It's great that McDo show on the homepage the nutritional values!

5. Eating less costs less...

I almost forgot to mention:
I took the bike to the restaurant, the others went by car.
And somehow I was faster in both direction (although I didn't go fast).

On Easter Monday, I went to an excursion in the forests near Vienna (13K), it was a beautiful sunny day.

  Member Comments About This Blog Post:

BOOKMANU 4/16/2012 7:33PM

    Good thinking and congratulations on making the right food choices emoticon

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    Yay for you! My coworkers are the same as yours:

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KIMBERTA99 4/15/2012 10:40PM

    Way to go on choosing the healthier options!! Wow.. what a difference from what you ate and what they did calorie wise!! When I go I get the grilled chicken sandwich no mayo no fries and a diet coke!!! About as healthy as I can go..LOL!! And I am sure you burned a good amout of those calories on the bike ride there and back!!

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LESLIE_2B_LESS 4/15/2012 10:17PM

    Great blog! MCDonald's where you are at has some different looking stuff, fries are completely different and the salad has a different packaging. But pretty much the same foods overall.

I always substitute a side salad for the fries when I go there and have a grilled chicken sandwich with no mayo. Sometimes I give into temptation and have a McDouble, but that's only once in a great while.

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REBECCAMA 4/15/2012 6:21PM

  Another healthy choice at McDs if it is on your local menu is the Southwest Chicken salad. It runs about 300 calories I think. It's a little more than a hamburger but very filling and much less than those big sandwiches that your coworkers will order.

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HAKAPES 4/15/2012 3:13PM

    Why is that these screenshots from the McDonalds appear so big here, and my beautiful photo is so small?

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BEATLETOT 4/15/2012 11:36AM

    Great job! =)

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BD3269PM 4/15/2012 8:16AM

    What great choices you made! Yea for you . emoticon

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KRISZTA11 4/15/2012 7:47AM

    You did great! : )
I used to eat like your friends (not 2 but 1 large sandwich, with large fries),
now I eat like you do: a hamburger with small fries to go, with a lot of steamed broccoli (600 calories). I love those fries : )

The bike ride picture is beautiful, thanks for sharing.

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GETSTRONGRRR 4/15/2012 7:33AM

    Good job and good to know.....I have tried to avoid McDonald's for years....sounds like they finally figured out the demographics!

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ZELLAZM 4/15/2012 7:27AM

    Nice view! Must remind myself to get the bike out of the cellar! WTG on making wise choices - it IS possible at McD's. I go there myself occasionally.

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Spring is here, bike again!

Thursday, April 05, 2012

Since I'm back from Morocco, I'm just amazed by the Spring here in Austria.
It's so bright, sunny, warm, and energetic.

I could finally take a good bicycle ride, and my first trip was to the forest near Oberdorf, where I can run along the river Raab (Rába).

I hade 2x12K bike ride, then 6K run, and it felt so refreshing.

Tuesday, we also went to run with one of my colleagues at lunchtime, and the energy of the Spring was flowing trough all the afternoon afterwards.

Otherwise, I'm still on the recovery slope from the business trip in Morocco, it turns out that going on for 3 weeks without any weekend pause inbetween had quite a hit on my energy level. Or it's just the usual spring tiredness, who knows.

I keep it easy, but keep it healthy.


Tonight, I ran with another colleague after work. He's lighter than me by 5-10 kg, and has more experience in running, and is faster.

We did again a pyramid interval training:
7 min - light running (5:15 min/K)
30 sec - fast walk (11:00 min/K)
= 1 min - fast running 85% of my throttle runnig ( 4:30 min/K)
= 30 sec - fast walk
== 2 min - 85%
== 30 sec - fast walk
==== 4 min - 85%
==== 30 sec - fast walk
======== 8 min - 85%
======== 30 sec - fast walk
==== 4 min
==== 30 sec - fast walk
== 2 min
== 30 sec - fast walk
= 1 min
= 30 sec - fast walk
Run home - light run

Boy, this was stretching my limits!

For him, it was not 85% of his full speed, but for me it was.

I checked my heart rate in endomondo afterwards, and it was steadily 179-183 bpm during the fast intervals.

Altogether, it was 9.07K in 49m:13sec, which is 5:26 min/K on average.
But this alteration of fast and walk, is really heavy.


Now, I will sleep like log!

  Member Comments About This Blog Post:


    Awesome workout! emoticon

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GETSTRONGRRR 4/5/2012 8:17PM

    Welcome back and great job on the workout!! Remember to recover...then get right back into it!

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KMICHA 4/5/2012 6:13PM

    AWESOME! your work out sounds great! I bet you will sleep well tonight!

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KRISZTA11 4/5/2012 5:09PM

    Spring did fill you with a lot of energy!
I'm happy weather is warn enough to bike again.
Beautiful scenery...

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ZELLAZM 4/5/2012 4:55PM

    That does look like a challenging workout, but that kind of interval training should do great things for your speed.

Spring has come to southern Germany, too. I'm enjoying my walks and runs at these temperatures! And seeing how the trees and flowers are coming to life.

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