Thursday, September 27, 2012
Yesterday, I had a business meeting in Vienna and I used the opportunity to stay for the weekly POSE-running workshop. Every Wednesday night there is a possibility to train with coach Andy.
I did the POSE training in June, and then the triathlon training with dr. Romanov himself in September (which I want to cover in a blog, too). I am practicing since then almost every day, but somehow, my technique didn't click, and I needed the trained eye.
Stretching, warm up run, drills, and then interval training. Strangely, I loved the drills, especially the SpeedRope ones, they give variety to my running exercise.
Intervals were 4 times:
1_lap of 400m at near top speed, pause until heart rate drops below 120 bpm (2 min)
When I need more than 3-4 min to settle back below 120 bpm, then I know my aerobic capacity for that day is over. :-)
I did all laps with focus on executing the technique well, pull, pull, pull.
I had a good rythm, had my cadence high enough, and kept my stride length short enough. My heart rate was going up to 185, but it didn't feel extreme, just high.
I had to correct was the pull of my ankles too high. Andy told me I pulled so high as I would run with 3 min/K.
After the 4th lap, I was thinking about how much I enjoy this company, ambiance, the feedback, the run itself. And on top of it, even just with and hour of training, my technique improved a lot.
Then I glanced on endomondo on my phone, and boy I was surprised.
I was running with 4 min/K, and I didn't even feel it to be fast!
This pose technique works, I just have to keep on training.
As most things in the healthy life, this doesn't bring results from just overnight (as many people wish), but it works.
As for maintenance, an advantage I see on learning this technique that it has already shifted my focus from "just running" to "run well".
So it's not about whether I run or not, it's about getting better. It was intentional for me shift my focus by going for the POSE technique, but I never expected it to work so well.
What is your strategy for keeping up motivation?
Saturday, August 18, 2012
Last time I wrote about the habits that keep me strong, or those that I want to improve on.
However, there's one habit that has an even more powerful effect on me.
Not on just my healthy lifestyle, but on my whole life in general.
I have read in several articles that a new approach is needed when one reaches the Target Weight. It requires setting goals that are different from before, as the challenges are now different.
And the main challenge is motivation.
Instead of setting my focus on target weight, develop daily exercise, update nutrition routine or regularize sleep hours, my objective should be about something that has the healthy lifestyle as a "side effect". If I pursue my goal, the healthy life happens on the way.
I give it a lot of thought first, but surprisingly, it just emerged naturally.
In the past two years, as my friends saw the success of my healthy lifestyle, they come more and more for advice, tips, encouragement. And sometimes they asked me to join in on the way to give support on a consistent way.
This is not new to me, as I study coaching with Gestalt for the past two years, and I am involved in several coaching relationships myself. I enjoy coaching a lot, it gives so much results with little energy, and it is so much fun.
So the goal I set is to get engaged with others to support their healthy lifestyle development.
And this habit of supporting others seems to have the strongest effect on my healthy lifestyle. It gives me consistency, energy, fun. The paradox is that usually my target is to help someone to improve, but I noticed that it comes back, and I get changed during the process.
As I support someone to get in the daily dose of exercise, naturally, my exercise happens consistently in the same time.
When I listen to someone with active listening about the struggles to eat better, or to fit in exercise minutes, I discover that in fact I have those struggles, too.
When we brainstorm about how to organize healthy eating on business trips, the same practices happen on my own trips.
When we have a debate on how much calories are in a meal, and which one has more valuable ingredients, I pay more attention on those.
And when a friend reaches a healthy lifestyle goal, s/he gets motivated.
But what I observe is that in fact I get motivated in the same time.
Somehow, this became my most interesting healthy lifestyle habit.
I motivate others = I get motivated
And after sending a motivating message, I tend to scratch my head and just wonder:
So then, who's motivating who?
This is from Thursday, a powerwalk I made in Graz, next to the river Mur.
Whom do you help around you with healthy lifestyle development?
What effect has it on you?
Thursday, August 16, 2012
The equation is simple.
Especially with the basics.
I drink enough = less cravings
I move enough = less cravings
I track my food = stay in budget
I sleep enough = less cravings
I eat fibers = feel satiety
I write blogs = get feedback
I'm active on forums = motivation up
I eat slowly = feel full with less
I skip sweets = feel full without extra snacks
Some of these are strong, some of these are less.
I noticed lately that my weight is going slightly up. Not much, I am between 75-77 kg in the past months.
When I follow my habits well, things keep in shape, when I don't it shows on my weight.
My mantra is that is shouldn't be about willpower. If it's about willpower, there is a high chance to fail. So, probably I have to review these habits, because they are not "habity" enough just to stay there.
I have habits that are strong, and I don't even think about them, and they just happen.
- Measuring my weight in the morning
- Exercising every day (min 10)
- Burn calories every week (3000-5000 kcal/week, by 30-60 min exercise per day)
- Reading motivating magazines/books/movies
- Measuring portions
- Reading labels
- Deciding on nutritional value
- Eating salad or similar for dinner
- Eating lots of vegetables and fruits
- Skipping salt
- Dark chocolate, yogurt, fruits for snack and desert
- Granola bars and müsli for breakfast
- Taking exercise gear with me when traveling
- Commuting by bike and walking (instead of driving)
- Motivating my self by coaching friends
- Having an exercise goal to follow
- Brushing teeth after breakfast
- Sleep 8h a day
I think the list of healthy things are really longer then the ones that need improvement.
This is the parliament in Budapest, Hungary. I was there last weekend, and I was wearing my running shoes for motivation for walking. It was great, I did several hours both days!
Saturday, July 07, 2012
On June 1st, I started a 30 day trial to experiment with sleeping 8h per day.
(Following the inspiration from Kriszta11.)
My conditions were:
- 8h, no matter what
- Preferably during the night, but I can catch up later during the day
- If not 8h on a given day, might add extra the next day to save it back
- Cannot stock sleep for the day ahead
- I do it for 30 days, and then decide what to do afterwards
I made a written contract for myself, and a tracking calendar, that I scotched next to my bed. I found an easy way to track the time spent sleeping during the day - I use a simple casio watch's stopper (15 USD - I got it from a friend as a gift).
I managed to sleep 8h almost every day. There were 3 days off, when I was on a conference, and our program was just too heavily charged. Start at 7.00am, and we were left to go to bed at 2300 in the evening. Of course, with shower, brushing teeth, changing clothes, some down time, etc. - 8h never fits in that.
1. My overall energy level increased tremendously
2. My after work head ache has gone
3. I am more active during the work day in general
4. I am more rested when back home after work, the recovery time is shorter
5. I learned to sleep with earplugs and eyeshades
6. When travelling, train, bus allows some extra sleeping time
7. My optimal time is around 7h20-7h30 minutes.
8. Sleeping exactly 8h can leave me more tired in the end
9. In general, the time lost by sleeping, is gained back by being more alive the other times
10. I eat less during the day - just less appetite
11. The saturday morning farmer's market under my window is not a challenge anymore - I just don't wake up, thanks to the earplugs
12. Earplugs also help me to sleep with the window open all night - fresh air is so much better (before I closed the window to cut out the noise of the square)
COULD BE IMPROVED
1. Fix time to go to bed at the same time of the day
2. Develop a go-to-bed routine, time it
3. I often wake up at night, would be interesting to experiment what influences this, and move towards sleeping the whole night trough
4. Optimise my sleeping cycle, to wake up at "refreshing" phases vs. "leaves me tired" phases
5. I tend to wake up at the same time in the morning, no matter how much sleep I had. To fit in enough sleep, I need to go to bed earlier.
6. One reason to stay up late is watching movies - probably shorter things, like TV series would fit better, to get the benefit of enjoying watching it, but not necessarily for 2+ hours.
7. I already don't drink coffee and coke after 3pm, but I should also limit exercise to max 3h before sleep. A decent evening run can keep me awake easily until 0200am.
If you want to try 8h sleeps, my recommendations:
1. Commit to do it over a periof of 30 days, no matter what
2. Set the start date, probably in a few days
3. Set the end date.
4. Prepare what you need to make it happen:
- earplugs (it took me 10 different brands to find a comfortable one: Macks silicone),
- eyeshades (the 3rd version was finally comfortable: Daydream B-1002),
- window covers,
- tracking calendar (self printed),
- new bed,
- calculate when you need to go to bed,
- which days will be hard
And get this done before you start, so when you have started, you have everything in place, and can focus on sleeping. Maybe allocate 30 min to prepare.
Stopwatch to track - I have about an hour to sleep for today to complete.
The Saturday morning farmer's market in Gleisdorf
Saturday, June 30, 2012
This is just a short check-in. It's very hot these days in Gleisdorf, and I have decided to shift my exercise to the morning.
A friend of mine is doing the exercises in the morning, and she said it energizes her for the day, and makes that "I've done something today already" feeling.
So, as the Saturday market kicked in under my window on Hauptplatz (Main Square), I decided to head out for a 30 min bike run. I like to include some variety to my rides if possible, and this time I took a path on the other side of the river, vs. I usually go.
Then I got further away, so I turned on the map to check where I'm heading, and looked for a circuit type of way back.
Then I arrived to a mountain, which was begging to be climbed.
Then I was in Weiz alrady, (15K approx from start), from where I new the road to home.
Then it became a 2h adventure.
It made me remember my time last year, when I made a similar trip with my bike. That was the time, when I started to do exercise. I mean exercise in general in my life, and I made a trip to Weiz. I was not exhausted that time, but it was the crown jewel exercise I made that week.
Now, a year later, a similar, longer ride, with hills, and some-off road, is just a fun thing to start the day.
How my perception of things can change.
Here's a hous that fulfills almost all my stereotypes of an Austrian house in the mountains. The only thing I miss is some grazing cows in the corner.
Get An Email Alert Each Time HAKAPES Posts