HAKAPES   42,521
SparkPoints
40,000-49,999 SparkPoints
 
 
HAKAPES's Recent Blog Entries

I want to move even more

Wednesday, May 25, 2011

Here's a bicycle road in the Netherlands. In some countries, even a normal road is not in such a pristine condition.

www.endomondo.com/workouts/gt7KRyzTh
g8


Today, I focused on doing the healthy menu choices for each meal. This way, I already had ample room for the dinner, but I still went for the healthy choice, vegetable wraps, instead of the spare ribs. Wow, the ribs were like 3 portions, if that comes on my plate, would have been very difficult to resist. And I could enjoy the whole ice cream dessert, without any worry about size!

I went to run in the lunch break, which was difficult. But this run in the middle of the day really energized me for the afternoon session of the training. I also went to bike for another half an hour tonight, it was very refreshing, I explored the lake nearby. And I also feel this accomplishment, that I did it on top of the usual running. And somehow, I feel like to move even more tonight!

I am happy I took my digital kitchen balance with me. I measure consitently everything on the balance, I have more confidence doing it in the restaurant, as well. Before starting my meal, I just measure the meat, and other things on my plate by lifting them one-by-one. For salads, I measure them directly. I also paid attention, to start with the low calorie items.

Tomorrow, I need to focus on serving only once at the buffet table at lunch. Just decide what do I put on my plate, eat that, and don't turn back. Actually, I got this tip from a friend here during lunch.

I feel like the daily exercise is more and more becomes a habit, and my body looks forward to it.

Today, another two person got interested in this weight loss thing, due to the fact I have the scale with me. Looks like the scale is a good conversation starter during meals, and then, the first topic is healthy eating. It's not easy not to overwhelm others with my experiences - I don't know how you are with it, but I can talk about sparkpeople for hours!

  
  Member Comments About This Blog Post:

FLPALM 5/26/2011 6:59PM

    OLIVER, FIRST I HAVE TO TELL YOU...I THINK I CORRECTED THE "PRIVACY FACTOR" SO YOU CAN CHECK IN IF YOU'D LIKE. I AM REALLY HAPPY THAT YOU ENJOY BIKING!!! THAT'S WONDERFUL! AND MEASURING FOODS....GREAT JOB! KEEP UP THE GOOD WORK! LOOKING FORWARD TO HEARING LOTS OF GOOD NEWS!

Report Inappropriate Comment
ELLEYKAT 5/26/2011 11:05AM

    I've found that going on a walk on my lunch break helps me attack the afternoon with more energy, too. =)

You've inspired me! I think I will get a small digital scale to carry in my purse when I go out to eat, and one to keep at work so I can measure things like how many oz the chicken breast I buy from the cafeteria is. =) Thanks!!

Report Inappropriate Comment
ELEGANTFLOWERS 5/26/2011 8:54AM

    I need to start exercising more. I just bought a bike. I sure feel the pain in my legs. We've just been going for short bike rides around our neighborhood. I wish we had some nice trails closer to our house. I am always so imspired by your blogs. emoticon

Report Inappropriate Comment
BUGQUEEN90 5/25/2011 10:50PM

    You are a Super Sparker!!! emoticon emoticon emoticon

Report Inappropriate Comment
PEGTIGER 5/25/2011 7:45PM

    You are doing so good with your eating and exercising while away from home. Inspirational!

Report Inappropriate Comment
CONFIDO999 5/25/2011 7:34PM

    Exercise is very addicting, which is a very good addiction to have! Way to go on spreading the spark to your colleagues! You are doing great!

Report Inappropriate Comment
KIMBERTA99 5/25/2011 5:58PM

    That is great you are wanting MORE exercise!! There will be a time when you will need to do more. Way to go with inspiring others...and I am sure you offered up alot of great advice!! emoticon

Report Inappropriate Comment
LADNBA 5/25/2011 5:47PM

    I totally agree!

Report Inappropriate Comment


One wants to workout, the other not

Tuesday, May 24, 2011

Today I realized that there are always two energies in me. One that moves me to do the workout. The other energy is about keeping me back, something in me that doesn't want to go. Sometimes one is stronger, sometimes the other. It is interesting to be aware that both are there.

Today, this feeling of not doing workout was much stronger.

I still went to run, and being aware that also the energy that wants to go is also there, helped a lot to get moving. First, I only targeted 3km, but in the end I did 4km.
www.endomondo.com/workouts/tz4AsXK6e
aI




It is quite an effort to respect my calorie budget with all these food around all day. What I could do is to go for the healthy choices for each three meals, measured as much as possible on the balance, drank my water.

To reward myself, I ordered a Zephyr heart rate monitor, and TuneBelt armband for my phone, to use during running.

Thank you for your comments, they help a lot to stay on track.
I don't have energy left to comment individually on your pages, next week I will be fully back contributing feedback to return the support.

  
  Member Comments About This Blog Post:

DORIS32 5/25/2011 2:33PM

    I totally understand what you mean! I just tell myself, there was never a workout that I regretted.
And it's so important to have rewards and celebrate your success!

Report Inappropriate Comment
KMICHA 5/24/2011 10:11PM

    Hmmmm . . . kind of like the angel on one shoulder and the devil on the other! Oh! I have been there!! I always feel better after I listen to the side that desires to work out . . . I've never been disappointed that I didn't listen the the negative side!! Keep up the good work!

Report Inappropriate Comment
BUGQUEEN90 5/24/2011 9:39PM

    I also have these two opposing energies. This is why I exercise in the morning while I'm strong enough to resist the urge to not exercise. In the afternoon or evening, I have a million excuses of why I'm too busy to exercise.
Good for you for listening to your "good" energy today! emoticon

Report Inappropriate Comment
LAURIE9404 5/24/2011 9:00PM

    I'm just doing research on which monitor I want as a reward for my hard work. I think right now it'll also get me motivated even more. I love science and research and I want to figure out what works best for me and what sorts of stuff will add up. So much fun. And thanks for sharing your tracker! Wow - so much hard work there and especially when that voice telling you not to work out was hanging around. You are really getting healthy!

Report Inappropriate Comment
ELLEYKAT 5/24/2011 8:35PM

    A heart rate monitor is such a great reward! Since getting one, I've come to realize that SparkPeople's estimates of some of my workouts are way, WAY off! Like today, I walked 1.6 miles in 26 minutes (according to their route map and fitness tracker) and SP says I burned about 180 calories. However, my heart rate monitor says I burned more like 350! That's a big difference!!

Way to go for exercising even though that part of you that didn't want to was so loud today. You inspire me!!

Report Inappropriate Comment
KIMBERTA99 5/24/2011 8:18PM

    You are totally right about having that "other" person trying to talk you out of working out....I have had that person around alot and she won ALOT!! But not anymore. I am glad you did your run and more!! You have the power to tell that voice NO!! I hope you are enjoying yourself and keep up the good eating!!

Report Inappropriate Comment
PEGTIGER 5/24/2011 8:05PM

    I never thought about the 2 energies, but you are right. You seem to do a great job of listening to the right voice, even when you are tired.

Report Inappropriate Comment
NTSOHLTHNT 5/24/2011 8:05PM

    The heart rate monitor will help you with your bio feedback. It'll definitely help you with calories in and calories out. I know how you feel about not wanting to work out. It's hard to get going sometimes, but then when you do, you feel so much better. So it's good not to think about it, you just have to 'do' before you can talk yourself out of it. :)

Report Inappropriate Comment
JONICACALDWELL 5/24/2011 5:49PM

    Yup, nonfood rewards- I'm on board! I have the same inner turmoil. I know that walking to the gym after work is actually closer than me walking home, but some days I just can't do it! Good luck staying on the motivation side, the angel on your shoulder.
emoticon

Report Inappropriate Comment


Assuming and tracking

Monday, May 23, 2011

Today was quite controversial.

First, now many people see during meals that I measure things, and start to ask, what it is, why I do it. It seems that healthy eating is more interesting to people in general, than I previously thought. I am happy for this, it encourages me to stay on track.

I ate only small pieces of the offerings of the open buffet. However, when I counted in everything, it was 1200 kcal together. Cream of mushroom soup, pasta-tunefish salad, oven baked sandwiches, mini pizzas. I thought they are ok, but in fact they are very heavy on calories. Tomorrow I'll eat something else.

The coffeebreak was also challaneging. Many sandwich wraps were offered. I drank 2 diet coke and 2 glass of water, and in fact, I was rather thirsty then hungry, so it was good I didn't eat. I have requested raw vegetables for tomorrow.

Unfortunately, I eat a lot of gummi-bears (Haribo) during a phone call in the evening. It was there on display, I was tired and hungry. And it was again much more calories then I thought.

I went running during the lunchbreak, to be sure I make it happen. The hotel is at the border of a big forest, and is very nice to run under the big trees.

I drank 14 cups of water today!

The learning from today is that little things add up; and still best is to stick to the tracker. Assuming and eyeballing are much more misleading than I think.

To write about this journey in the blog, and have your feedback, makes it much easier to stay on track. Thank you for your support.

  
  Member Comments About This Blog Post:

PEGTIGER 5/24/2011 8:55PM

    I loved our week on weighing our food. I did so much better that week. I had planned to keep measuring, but when one is very busy, one lets it slip! I still intend to keep trying to do more measuring and less guessing.
You're doing great in a difficult situation. I am so impressed with your running each day!

Report Inappropriate Comment
ELLEYKAT 5/24/2011 10:13AM

    CONGRATS on the 14 cups of water! And yes, it's hard to be in uncontrolled food situations. That's great that you requested raw vegetables for next time, hopefully that helps!

What I do with things like gummi bears, is I try to research what how many are in a serving first, then decide how much I can reasonably have based on the nutrition info. I try to stick to no more than 100 calories on goodies, so if that means half a serving or 1/4 of a serving, that's how many I will have. I take that many out of the bag and put them in front of me, and make sure to eat them slowly and really enjoy them. With gummy bears especially, I like to eat their ears off, and then their head... Perhaps that's greusome. Once they're gone, they're gone and I'm done! It helps me not to eat the whole bag. emoticon

Report Inappropriate Comment
MUEHLBBO 5/24/2011 10:13AM

    You are doing a great job of being so aware of things while away from home and having to eat what is provided. Loved the picture again.

Report Inappropriate Comment
ELEGANTFLOWERS 5/24/2011 9:03AM

    Your doing a great job tracking everything. Your write about everything adding up. It can add up real fast if you don't pay attention. Great job on all the water. I always look forward to your photos. Great photo as usual. I'm so proud of you and your hard work. with all the running your doing and drinking lots of water. I'm sure your doing fine with the calories. At least your aware of what your eating.

Report Inappropriate Comment
LESLIE_2B_LESS 5/24/2011 1:19AM

    Good job on recognizing what you did wrong and fixing it for the next day! Also awesome job on running at lunch time! It is amazing how many calories/fat are in some things and we think, oh, just a bite or two won't hurt.



Report Inappropriate Comment
NOILEDNWAD 5/23/2011 10:44PM

    That little stuff here and little stuff there sneaks up on you doesn't it? I think you are doing a great job, away from home and working hard. Keep on rockin' Brother Daisy!

Dawn

Report Inappropriate Comment
KIMBERTA99 5/23/2011 10:11PM

    Don`t beat yourself up too much....now you know!! One day isnt going to throw you off..keep up with the running and making those healthy choices!! You are doing AWESOME!! Maybe you even inspired someone to eat healthier that saw your weigh/measuring your food!! emoticon

Report Inappropriate Comment
BUGQUEEN90 5/23/2011 10:05PM

    That's right, tomorrow you'll eat something else from the buffet. Traveling is so tough for us because we can't really be sure of the calories in the foods that are available. The extra water did you a lot of good today, and of course so did the running.
I don't want to be the voice of temptation, but it really is ok to eat those foods occasionally. This one day is not going to set you back. You probably burned the extra calories anyway!

Report Inappropriate Comment
CONFIDO999 5/23/2011 9:00PM

    You did a great job today--don't be too upset about your choices. We all make mistakes in estimating sometimes, and there are times when we just have to do the best we can with what is offered to us. With all of the running you are doing, this one day will not make any difference, I'm sure.

Very good that you are spreading the spark to others as they ask about your new healthier eating! emoticon

Report Inappropriate Comment
BEATLETOT 5/23/2011 8:10PM

    Good job on all the water!!! emoticon

Report Inappropriate Comment
NINNY165 5/23/2011 7:24PM

    It is amazing how many calories is in an item. It really does add up. emoticon

Report Inappropriate Comment


Arrived by running

Sunday, May 22, 2011

I have readjusted my fitness tracker to 3000 kcal per week. This way my nutrition tracker is also higher, 1990-2340. Will need some readjustment from my part, in the last three months I got so used to eat less between 1500-1850 kcal.

Thanks for the tips and encouragement yesterday. I took your advice, and went for more protein, with scrambled eggs. I try the banana with peanut butter tomorrow.

The training program started at 13:00 today. As I was not sure about the evening schedule, therefore I went to run before lunch. Now, in the evening, I feel like running again. I can't understand - before joining sparkpeople, I had so much resistance to exercise, and never pictured myself as a runner. Also, with 3 runs behind me here since Friday, I have also explored the surroundings, this way I feel more arrived.

The best today was to start the program with my run already done. I felt like I have accomplished for today what needs to be done. Also, I am in an interesting tired+energized state of mined after the run. Mentally much more aware. I like it.

The coffee break in the afternoon was with breaded fried chicken wings, breaded fried cheese, and chicken wraps, with sweet chili sauce, mayo, ketchup. There were some small portions of fruit mixes. I went for the fruits. I think 1-2 pieces of the chicken would have been ok, but it is so difficult to stop with the taste in my mouth, so I decided not to start.
To drink, I took two glasses of water, and a pepsi max.

This is a nearby church, as it was Sunday, many came to service - on bikes. There were only 4-5 cars in the parking. And I have seen mostly people over 50-60, so it's not like only young people bike, everybody does. It's so easy to bike in the Netherlands, it's just part of life.


I think writing a blog, having your feedback and motivation, and read your blogs has a good effect on me. Even if it just a small encouragement, it is important for me to stay on track.

  
  Member Comments About This Blog Post:

ELLEYKAT 5/23/2011 10:56AM

    You're doing great - keep up the good work!!

Report Inappropriate Comment
PEGTIGER 5/23/2011 5:56AM

    I love all the bikes at the church! Awesome. I do wish Americans could go back to other forms of transportation. Now that we have the cars, that's all most of us ever use. I have friends that biked as a family, and people threw things at them from the cars! How horrible. No respect. I've been thinking about getting a bike, but not sure yet. I live on top of a hill, and coming home would be hard. I really don't have a good place to ride, but I could also get a bike rack and find a place.
emoticon on getting the run in early and keeping the eating in check. You are an inspiration to us all. Thanks for the strong example for us all to follow.

Report Inappropriate Comment
KIMBERTA99 5/23/2011 1:51AM

    You are doing AWESOME!! I love that everyone rides bikes..how very cool!! You really do impress me with your exercise and eating when out of town. You are making great choices!! Stay strong!! emoticon emoticon

Report Inappropriate Comment
KMICHA 5/22/2011 9:56PM

    WTG!! you are doing terrific! Keep it up!!!

Report Inappropriate Comment
LAURIE9404 5/22/2011 7:02PM

    How great is that, seiing all those people riding bikes everywhere? I had seen when I travelled to France that you could rent bikes at tons of places on the main streets. It was great to see that. You really are becoming a runner and that is just so cool! emoticon

Report Inappropriate Comment
BUGQUEEN90 5/22/2011 5:10PM

    For now, maybe you should stay at the lower end of your new calorie range and see how you like it. It is a big change from your old range, so this way it will be an easier adjustment for you.
Scrambled eggs are great! I eat scrambled egg whites on many mornings.
I also wish more people biked in the US to get around. There isn't a lot of respect for bicyclists where I live, unfortunately.
Fantastic choices today!!

Report Inappropriate Comment
CAROLIAN 5/22/2011 4:27PM

    Well done emoticon

Report Inappropriate Comment
CONFIDO999 5/22/2011 2:10PM

    You are doing a great job! emoticon

I love the picture! I wish more people in the US rode bicycles everywhere. Here it seems like everyone is in a car all the time--even to go only a few blocks.



Report Inappropriate Comment


Below see level (Spring 5%, W3 D1)

Saturday, May 21, 2011

The Netherlands is such a beautiful country. And so exercise friendly. There are bicycle ways EVERYWHERE, sometimes in better condition then the car-roads. And everybody bikes, there are bikes to use also in the hotel.

SLEEPING
I slept today in sum 10h, good to catch up. I recommend to all my sparkfriends, sleep a lot. It is good. :-)

EATING MY OWN FOOD
As planned, I went to the local supermarket to buy my food. It's not easy, new country, new products - took me almost an hour to find the right stuff. Fruits were extremely expensive.
However, I found new snacks, apple puree, a 40kcal/100g cottages-cheese-yogurt, puffed rice with chocolate/paprika/caramel (50 kcal/piece), and pre-washed raw baby carrots.

HOTEL FOOD
The breakfast in the hotel is a mix of fat-sugar-carbohydrate mountains. I found full fat milk, fatty sausages, fried bacon, heaps of white flour bakery, fully sugared dried fruit and cereal flakes, full fat hard cheese, butter, peanut butter, high sugar jam. Looks like they target the Ironman competitors.
Not a single piece of raw vegetables, skimmed or low fat items, or something different from white flour bakery.
I found some banana, orange, apple, and unripe kiwi.
I didn't plan to eat only my stuff at breakfast in the hotel, but seems no real better choice. Or I eat only small portions of these high calorie stuff.
Any ideas?

WEIGHT LOSS
I lost 1.5 kg (3.3 pounds) between 14-21 May, during last week. I didn't plan this, and I think this is too much. In all articles in SP I read that I shouldn't loose more than 0.9 kg (2 pounds) in a week. And I have read in a Trivia answer that below BMI=30, even only 0.5 kg (1 pound) per week. I think the problem was that I have planned 2500 kcal exercise for this week, but I did in fact 3600 kcal.
I think I have to eat more, so I readjust the recommended calorie range for this. Just, I'm not sure weather I will be able to do this amount of exercise every day, every week. Maybe, I set it to 3000 kcal for next week.
What do you think, what would you do?

MEASURING
I took my bathroom balance as Bugqueen90 recommended, so I was able to weigh in today.
I also brought:
- a small kitchen scale
- big kitchen scale,
- tablespoon size measuring cup,
- and bought a small notebook that fits into my pocket to track food during the day.

RUNNING

  
  Member Comments About This Blog Post:

PEGTIGER 5/23/2011 6:02AM

    I think it is ironic that they have all those healthy bikes all over but don't follow through with healthy foods! One would think they would also eat healthy there. I agree with the advice that you should add some protein. Peanut butter with banana sounds good, just know how much peanut butter you are using.
Great job working things out on your trip!

Report Inappropriate Comment
NOILEDNWAD 5/22/2011 11:09PM

    I agree with the peanut butter banana combo. Love your pictures of where you run! Very cool!

Report Inappropriate Comment
BUGQUEEN90 5/22/2011 10:23AM

    You did the best you could with breakfast, but you will have to eat some protein next time. Of the protein that was available, I would chose the peanut butter. Banana + peanut butter = very yummy!
Spark will adjust your calorie range for you, so it's good to estimate the amount of calories you will burn in the coming week based on your exercise plan for the week. I bet that you do need to eat some more.
You are doing GREAT!! emoticon

Report Inappropriate Comment
KIMBERTA99 5/22/2011 12:56AM

    I am very impressed with how you are making sure to eat the right foods and getting in your workouts...that is DEDICATION!! If you have to eat the hotel food just eat a smaller portion....a little wont do much harm considering you are working out!! Good luck!!

Report Inappropriate Comment
MUEHLBBO 5/22/2011 12:36AM

    You are really being thoughtful about this and making good choices. It's tough to be away and find th right things to eat. I am facing the calorie intake dilemna myself. I went way over on exercise this week because I did all the push mowing. I don't know how to set my range either. I think I will up my calories a little, but see what my vacation plans take me to. Have a great week.

Report Inappropriate Comment
CONFIDO999 5/22/2011 12:13AM

    You are making very wise decisions on your trip. It is too bad that the hotel food is not healthier, but you have compensated very well with your purchases. I think perhaps you can eat small portions of the proteins available at the hotel--this will not be too unhealthy, and will also help boost your calorie intake to help with your worries of losing weight too quickly this week. I think actually you are fine in losing that much just one week--we all have ups and downs like that, and it is just a normal part of our journey.

Thanks for the pic!

Report Inappropriate Comment
CUSH1932 5/21/2011 9:55PM

    emoticon You have made some very choices and making the best with what you have available. emoticon

I hope you enjoy your trip.

Report Inappropriate Comment


First Page  1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 Last Page