HAKAPES's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=HAKAPES HAKAPES's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ What I learned from a month of food tracking http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6412011 I restarted again to track whatever I eat during the day at the beginning of August. I discovered some old-new conclusions about my own eating habits. <BR> <BR> 1. My main meals are healthy, and within normal calorie range. I eat a breakfast with granola and milk, a light lunch, and a light dinner. <BR> <BR> 2. I eat a lot of fruits and vegetables, much more than the people around me. The Frutties club we have at work helps a lot in this, and the habit I developed about 5 years ago to have ... Sun, 17 Sep 2017 03:36:30 EST Want to meet people living car free? Go to Eurobike! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6407085 Last week's Eurobike was great! It's the main trade fair for the cycling industry. It was great to be surrounded with people all over the World, who are passionate about sports, commuting and cycling in general. I've talked to so many inspiring people, all convinced that active movement is the way to go! I also shake hands with some famous people, like I've shaken hands the CEO of Sram (a big components maker in the cycling industry), have met the CEO from Cervélo (famous triahtlon and road b... Sun, 3 Sep 2017 04:58:12 EST A year of cycling commuting - three key learning http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6404806 Last year I have installed the Bikecitizens App on my phone, and I started to log every single ride I do. It's simple app, but it does the job. It's main feature is GPS navigation for cycling, but unlike Google Maps, which shows roads optimized for cars even for bicycles, Bikecitizen shows back roads, cycling paths, low traffic roads for cycling routing. <BR> <BR> I started to use it last summer, so now I have a better picture of what's going on. Literally, a picture! :-) <BR> <img src="htt... Mon, 28 Aug 2017 04:03:49 EST I'm tracking food again. How do you do it? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6404425 I decided to get back again to the habit of food tracking. My weight started to increase significantly, so I started to be more consistent with the habits that I developed 5 years ago. Since we got married, started a new job, moved to downtown Brussels from countryside Austria, my daughter was born, and I started to cycle 400-500 km per month to commute, my well developed habits started to erode one by one. <BR> <BR> If I look back, the biggest impact from all the habits I developed was trac... Sun, 27 Aug 2017 04:43:00 EST Weekend shopping with the Bullit cargo bike http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6373553 Most of the people I know, who would love to get rid of their car, say to me, "yes, but, for the weekend shopping, I do need a car". <BR> <BR> First, I consider my weekend shopping in the supermarket is a waste of time. All I do is go there, run around to pick the items, que for paying, and go home. What is the fun in this? I minimize it as much as possible. So, I go to nearby supermarkets only, and at low times, and only once per month. <BR> <BR> Second, I take my Bullit cargo bike, which ... Sun, 11 Jun 2017 00:44:11 EST Bike - Run - Bike: a new rhythm for Summer 2017 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6370555 I started to develop a new habit for running. During the week, I find it difficult to find a place to run around me, but for the weekend in warm months, it works well. <BR> <BR> I take the Villo! public bikes here in Brussels, ride to Park Royal for 15 min uphill. There I run for 30 min (my 5K), which is 4 circles, and I do my PoseMethod exercises after each round. Then I take the Villo! bike to roll back to home. All together, it takes 1h, plus dressing up and taking the shower afterwards, ... Sun, 4 Jun 2017 03:10:26 EST A difference that an e-bike makes http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6262598 I have been riding bicycle all my life, and I always thought that a true bike is muscle powered. <BR> ONLY. <BR> Here's my bike that is with me since 2002 or similar. <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/406fe7e0-c1ca-4214-a1b3-9815faf3a8f5.jpg"> <BR> <BR> Then, letting in to my curiosity, I tried a couple of electric bikes, which I thought are for people who don't have enough muscle power to ride a proper bike. To my surprise, I think now that e-bikes are the future f... Sun, 6 Nov 2016 02:42:44 EST Having fun at the Ekiden Relay Marathon - Brussels Oct 2016 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6255679 Last weekend I had a great run at the Ekiden Relay Marathon here in Brussels. This is a big event, which is more about team spirit than making a big fuss about speed. Teams of 6 can register, and each member runs 5K or 10K, and the last one about 7K to reach the marathon distance of 42K. <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/447e1714-038e-42e3-b629-bca66ba3aae3.jpg"> <BR> <BR> <BR> I ran with 4 Italian and a Spanish colleague, so when I was there we spoke English, but ... Sun, 23 Oct 2016 02:15:40 EST How tracking commuting rides helps me to bike more http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6244490 A couple of months ago I started to use the app Bikecitizens.net to find good bike-friendly paths in the city. I also bought the silicon phone holder available in the apps store (15 Euro), which does a great job in holding the phone in a secure position in a simple way. <BR> <BR> A surprising side effect of using Bikecitizens, is that as it tracks my rides and shows in a simple to use diagram, I started to be more conscious about how much I use the bike for commuting. <BR> <BR> What I have... Sat, 1 Oct 2016 04:11:55 EST First edition of the BXL bakfiets parade! (Fete de Velo in Brussels) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6243959 There was a great day for biking in Brussels two week ago, Fete de Velo. We participated from morning to the late afternoon. It was such a great ambiance! Especially in the afternoon, the "BXL bakfiets parade" (family bike ride / cargo bike ride), going all around the city with fellow family and cargo bike riders. Here are some pictures! <BR> <BR> Here you can see on the right, with my 15 year old, put-together from German leftover parts bike, and Veronika in the middle with Tea in the canop... Fri, 30 Sep 2016 01:57:30 EST Family cargo bike tests: Urban Arrow, Butchers and Bicycles, eBullit, Babboe http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6122669 In short, cargo bikes are fantastic, I think they will become super popular. Anybody whom I know tries them, decided to buy them - we are no exception! <BR> <BR> The other key learning that electric bikes make cycling more, and not less, they make life more sporty and active, not less. <BR> <BR> Does any of you travel with children on the bicycle? <BR> I would be happy to hear your experiences. <BR> <BR> ========== <BR> <BR> A couple of years ago (or a bit more than a couple now), we dec... Sat, 19 Mar 2016 05:28:46 EST Four years of maintenance - Three key lessons to be successful http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6082839 Thanks for all the good wishes for the 4 year maintenance anniversary. It was unexpected, and really made my day! <BR> <BR> For those who have the journey ahead, and for those who are just interested, I thought to share some of my key learning from my experience. <BR> <BR> 1. It's the maintenance anniversary of my lifestyle (and not weight). <BR> <BR> I track my weight every day, to see if I go in the right direction or not, however, I measure my success about the habits I keep or give up,... Sat, 30 Jan 2016 03:15:03 EST 10 days of meditation, silence and fasting - my experiences http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6051967 From 30 Nov to 9 Dec 2015, I've spent 10 days in with meditation. The first time went to be in silence for a couple of days was when I was 20 years old, and since then, I try to go each year, for a week. I see myself more as a talkative and people oriented person, but my experience is that from time to time it's really good for me to spend some time in silence, and to focus inwards. <BR> <BR> This year I went to Wepion, near Namur, Belgium. I chose this location because it's close to Bruxell... Thu, 24 Dec 2015 06:26:40 EST What works and what doesn't - learning from the running experiment http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6014125 After a month (and a bit more) of going for a run every day, I thought to share with you my learning. It might be useful for many others! <BR> <BR> WHAT WORKS <BR> 1. Running every day helped me to get back to the habit of doing sports in an easy way. The first three days were easy, as usual, however, the first two weeks afterwards were challenging. In almost every day something came up that wanted me to avoid running. Busy schedule, tiredness, friends visiting, my own lack of motivation, we... Tue, 13 Oct 2015 03:19:08 EST The morning run experiment - can you support me? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5972372 I reflected what worked for me in the past, and what I could use from that in my new environment (see my previous blog post about Brussels). In a way not to reinvent the wheel, but to have enough new in it so it works. <BR> <BR> One thing that worked for me wonderfully were the 30-day trials. These were about not losing weight, or achieving somethings big, but about experimenting with something that I thought worth trying. <BR> <BR> Based on this, I decided to make a 30 day trial with morni... Wed, 5 Aug 2015 03:16:38 EST Restarting in Brussels - new habits for a new location http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5965041 One of the key learning of the past months here in Brussels is that what worked for me in Austria, among the mountains, apple fields, pine trees, won't work in this busy town. I tried to keep on doing many of the exercise habits that I developed during my 4.5 years there, but they don't fit. <BR> <BR> Back in Gleisdorf, when I got out from our apartment, after 500 m I was in some beautiful nature, begging for riding my bike, going for a run, or there was that wonderful open air swimming pool... Wed, 22 Jul 2015 18:23:57 EST Park de Bruxelles - finding my running habit http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5934072 Living in Brussels, I'm still on the quest to re-establish my sports habits. <BR> <BR> Running was so easy and fun Gleisdorf, Austria - 500 m from my door I was in some forest with pine trees, among the apple fields, or took my bike for as long as I want on the many bikeroads around. <BR> <BR> For running, the closest spot is the big park in the city center, called "Park de Bruxelles", or "royal". Although I miss the pine trees from Austria, there's a big benefit of running in a park downto... Mon, 25 May 2015 16:03:33 EST Fitbit Surge short term review for SparkPeople users - Should you buy it? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5932876 After about two weeks of use, some thoughts about the Fitbit Surge. <BR> <BR> If you were thinking about investing in the Fitbit Surge, especially if you are a regular Sparkpeople user, here's my advice. <BR> <BR> In short, I find it as a great tool motivate me, to remind me to move more during the day, take the stairs or go for a power walk, and I like the design as a watch. However, for calorie tracking I stay with Sparkpeople, and for exercise tracking, Endomondo is better for my needs. ... Sat, 23 May 2015 07:07:17 EST My triple challenge for the supermarket http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5929565 In my intent to load up our "fruit corner" for the week, yesterday I made an interesting triple challenge for myself in the supermarket. <BR> <BR> 1. Buy only fruits and vegetables, but then from that, as much as I want. <BR> 2. Use a shopping cart instead of a trolley to control the amount. <BR> 3. Go on foot and by public transport, as always. <BR> <BR> As a treat, my deal was that I also buy one "luxury" items that otherwise I would consider expensive. <BR> <BR> Here's how my final bil... Sun, 17 May 2015 11:11:10 EST Why target 7.5h sleep per day?! Isn't it 8 hours? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5866997 I grew up with the mantra 8h works, 8 rest, 8 having fun. <BR> <BR> There's even a song about it, making us to remember those old times, which keeps on rhyming in my head still. <BR> <link>https://www.youtube.com/watch?v=rvVA<BR>ex4r0_8 </link> <BR> <BR> So how I came to the conclusion to target 7.5 hours, instead of 8h? <BR> <BR> First, I don't find it useful to target a specific amount of sleep, rather a range. I find that between 7 and 9 hours is a good range for me. Less then 7, ... Sun, 1 Feb 2015 08:40:36 EST How I track sleep http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5866441 Recently, I started to track my sleep with SleepBot. For about two years now, I record every morning how much I have slept that night. However, I didn't really look at the data systematically, just once per twice a year. With SleepBot, I immediately see the rolling average, and the app also calculates my rolling sleep reserve or debt compared to my target. <BR> <BR> I have set my target for 7.5 hours sleep per day, usually with this amount I wake up refreshed and energised. Below 6h, I feel ... Sat, 31 Jan 2015 10:05:57 EST Streets of Brussels http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5864629 Since first of 1 Dec 2014, I work in Brussels. <BR> <BR> Great city! <BR> <BR> I can recommend to visit, if you are nearby. <BR> <BR> So new work, new place, new life - new habits to develop for sports. I loved in Austria that going out to the nature was so easy, I ran, biked, swam outside so much. Here in Brussels, there a no mountains, no pine treas, no apple fields, no bike roads across the landscape, so I had to adjust my exercise habit. <BR> <BR> I'm still not there yet, but one thi... Wed, 28 Jan 2015 16:18:43 EST Tips to stay healthy during the holidays? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5836606 Hi All, <BR> <BR> Christmas is just a few days away. <BR> <BR> What I notice this year that now I approach to the holidays with much less stress about eating and exercise. I used to think about as a big challenge to overcome, but I developed so many good habits in the past years that I'm much more prepared. <BR> <BR> But one of this habits is to plan a bit ahead with good practices to focus on before. <BR> <BR> What are YOUR favourite strategies or habits to stay on track in the Christmas... Mon, 22 Dec 2014 02:16:53 EST How long do you meditate per day? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5827694 Recently I started my meditation habit really consistently. <BR> <BR> I do it both in the morning and in the evening, about 20 minutes each. When it is a rush, I only do 10 minutes, and when I have a lot of time and motivation for it, I do 2 x 25 minutes in the morning, and another 2 x 25 min in the evening. <BR> <BR> I got motivated to do it after my week in silence two week ago in the mountains in Hungary. I got charged up in all senses, body, mind, and spirit, and decided to make it real... Thu, 4 Dec 2014 16:58:40 EST Good exercise, good sleep. Simple! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5810156 Yesterday, I had a great day full of exercise, biking, walking, swimming. <BR> <BR> And in the morning, I woke up refreshed, after a full night of sleep. <BR> <BR> I noticed this already - when I exercise consistently, and am sufficiently "tired", I sleep much better. <BR> <BR> Also, the movement helps to "refresh" my mind, and reduced my stress level. <BR> <BR> Except, I should go for a run before sleep - that energizes me so much that I won't fall asleep for another two hours. <BR> <BR... Mon, 3 Nov 2014 17:03:42 EST How was you attitude towards exercise today? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5809316 After having a pleasant rest and a decent walk yesterday (Saturday), we had plenty of energy with my wife to get moving. She suggested to explore the swimming pool close to her workplace, which added some extra fun to our exercise. <BR> <BR> I consistently like to explore a unknown gym, an unexplored running track, or swimming pool, and of course naturally with the bike, I'm often on new terrains. During the weekly rush, after a hard day, usually I just want to stick to my trusted tracks, bu... Sun, 2 Nov 2014 12:01:00 EST A walk can go a long way... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5808764 I always do ten minutes exercise a day, no matter what. My fallback exercise is a brisk power walking for 10 minutes, which I do for the sake of exercise, not just walking around. Although, it doesn't burn a great deal of calories, it keeps me on track on those days when I'm totally tired, traveling a lot, or only have a hectic day. <BR> <BR> Last week, I was on a business trip in Belfast, Ireland, and due to the weight restrictions, I couldn't take any extra exercise clothing with me. There... Sat, 1 Nov 2014 15:15:44 EST Follow these tips to succeed in the Fall 5% challenge http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5797408 In my last blog post I asked about suggestions for the 5% challenge. <BR> <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=5782962 </link> <BR> Thanks a lot for the answers! <BR> <BR> Here are the key ideas from you: <BR> <BR> 1. Keep a copy of your goals where you can see them every day. <BR> 2. Change your start page to reflect your daily mini goals. Check it every day and be accountable. <BR> 3. Make a note when you are tempted, and when you failed, and whe... Mon, 13 Oct 2014 12:06:25 EST Fall 5% - how to make the best of it? TIPS NEEDED! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5782962 Hi 5% challengers, Daisy team, and all, <BR> <BR> So on Saturday we start again the 5% challenge, for two months. <BR> <BR> Now I'm in maintenance mode, but still I like to be part of it, as it helps me stay on track. <BR> <BR> I would like this time to make the best of the challenge. <BR> <BR> I have my own strategies, but I thought to try something new this time. <BR> <BR> This is a castle I have seen in France this summer, during one of our fitness walks: <BR> <img src="http://photos... Fri, 19 Sep 2014 12:23:42 EST Rain & Cycling - How do YOU cope? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5750464 We're having a wet summer here in Austria. As a consequence, more often than not, I get wet when I go for a ride. It used to be that rainy weather meant that I skipped exercise on that day. Not any more! Now I have a strategy to 'rain-proof' my exercise routine. <BR> <BR> Depending on the distance I have to cover and on what I am doing that day, such as work, commuting or leisure, I use different strategies. I have expanded on that in the post on my website here. <BR> <link>http://www.fitl... Thu, 31 Jul 2014 14:55:10 EST Bike tour in Slovenia (pictures) - burn calories like a train... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5726086 Last weekend we had a 4 day holiday in Austria, and we visited a friend in Prevalje, Slovenia, near the Drava river. We had been there last year with the bikes, so it was an easy decision to go by bike again. <BR> <BR> It's surprising, how much easier is to ride a road that we already know. We look forward to the nice views, remember where we stopped last year, recognize small details that I never thought I would remember again. It also felt easier, because we knew what is ahead of us, and ... Thu, 26 Jun 2014 05:34:52 EST I love to workout on Friday night, because... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5706966 ... anyway I am just mentally tired after the week. <BR> <BR> I used to wait for the Friday night: finally I'm free, I can do something, no work coming on Saturday, and so on. <BR> <BR> However, over the years, I learned that it's not worth to plan high-value things, creative tasks, and very engaging "private-work" projects for Friday evening. <BR> <BR> It turned out I was already too tired to study something new, plan big personal projects, or solve big problems. <BR> <BR> So lately, I ... Fri, 30 May 2014 17:43:12 EST A difference good weather makes for me http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5704442 It's still May, but it feels like summer is here. The weather is wonderful here in Gleisdorf, and although I do go out to exercise in winter, this beautiful warm weather does make a difference. It feels just so much easier to do all sorts of outdoor activities. <BR> <BR> For example, today I: <BR> 1. Commuted in Graz by bike (about 30 minutes) <BR> 2. Walked with a friend for about an hour <BR> 3. Rode home from Graz to Gleisdorf by bike (1h 30 min) <BR> <BR> It all felt easy to do, no effo... Tue, 27 May 2014 13:56:43 EST Do you have a Plan B Exercise for bad weather? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5698441 Do you have a plan B to do exercise when the weather is not what you wanted? <BR> What is your usual plan B? <BR> <BR> THE FAMOUS PLAN B <BR> One thing I learned from project management is that it's good to have a plan B, even when the sun is shining, the sky is blue, and there is no sign of rain. <BR> The time to develop the plan B "for times when it's raining", is when it's not raining. <BR> <BR> I apply this attitude also for my exercise habits. <BR> <BR> <img src="http://photos-ak.spa... Mon, 19 May 2014 12:27:31 EST How to start the swimming season? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5686487 With a big jump! :-) <BR> <BR> The outdoor pool opened on 1st May here in Gleisdorf. Last year, it took me almost 5 weeks until I finally went there and re-started my swim. I decided that for 2014, I do it better, and start with the first day. It's not a big deal, just need to buy the season's pass. <BR> <BR> I marked it in my calendar well ahead, so on 1st May for sure I will be able to get there - and I did. <BR> <BR> The water was cold (18C / 65F), and we were the only ones, but I did i... Sat, 3 May 2014 13:11:01 EST How to resume exercise after having a cold? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5682390 From Friday afternoon I've been in bed, I got a nasty cold. <BR> <BR> I've been a good kid, and stayed in bed ALL THE TIME, drank my tees, slept a lot, and am back to normal life by today (Monday). <BR> <BR> However, today when I've been pedaling on my bike to my German language course early in the morning, I felt that I'm still not 100% ready for exercise. <BR> <BR> I felt the air unusually "fresh" in my lungs, I felt the wind cold on my hands, and got pretty tired after our classes fini... Mon, 28 Apr 2014 12:30:30 EST Do you run in wind? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5673688 Looking out the window, it looks terrible, the trees are bent under the heavy wind, people wearing coats and hats. <BR> <BR> However, I know from my previous experience that it always looks worse from inside then actually it is. <BR> <BR> So, I decided to get out and run. <BR> I just wore my little running shorts and sleeves, as usual. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/9/8/l982816182.jpg"> <BR> <BR> The first minute was a bit cold, but after that my body warmed up,... Wed, 16 Apr 2014 15:16:59 EST Why commute by bike - why not? Tell me your opinion! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5670231 Since spring is here, I do most of my commute by bike and train. <BR> I was reflecting, what are my own benefits of commuting by bike. <BR> <BR> <BR> WHY COMMUTE BY BIKE: <BR> <BR> 1. It is often faster. <BR> <BR> I found that going by bike vs. going by car and looking for a place to park in a crowded city, or waiting for public transport, by bike it just faster. <BR> My ground rule is that up to 30-45 minutes by bike is often faster. If the ride is longer then 45 minutes, this advantage ... Sat, 12 Apr 2014 02:51:23 EST Anyone riding a folding bike? I tried a Dahon in Mati, Greece! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5666140 Do you use a folding bike? <BR> What is your experince? <BR> <BR> I was in Mati, Greece for a gathering of an organisation. <BR> We had great time. <BR> However, one of the usual challenges on "business" trips came with full resistance on me - how to do exercise in a busy day full of adventures, meetings, new countryside and so on. <BR> <BR> The Akropolis - I learned so much about in my history classes, and finally I see it in real life. <BR> <img src="http://photos-ak.sparkpeople.com/nw/1... Mon, 7 Apr 2014 01:10:49 EST What do you restart as spring arrives? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5649605 It’s March, and on the Northern hemisphere the Sun is back! <BR> <BR> So am I back in the saddle again, and crunch in the miles with my Cannondale. <BR> <BR> Although the weather has been good for more than a week now, somehow it took me a couple of days to restart biking. I noticed this several years: during Autumn, I'm out until the very last day, but in Spring, it takes a few days to restart. <BR> <BR> Usually I don’t do regular biking when the temperature drops below 5°C (41°F). The r... Mon, 17 Mar 2014 04:37:19 EST How do you stop hiccukps? Tips needed! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5638304 Last week I was down due to a small flu. <BR> <BR> Strangely, HICCUPS were my biggest problem, from morning, to the evening. <BR> From the outside, it sounds funny, and makes people laugh, but I can assure you, a day long hiccup is really bad. It was very tiring, at some point I was totally exhausted. <BR> <BR> I tried many ways to stop it, I looked up many tips and advices with Google, but none of them did really work. <BR> <BR> Many sites write that elevated CO2 in the blood can help. <... Mon, 3 Mar 2014 08:12:55 EST Is it the really the Moon?! What makes me Hungry? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5628392 Although I'm in maintenance mode, I would like to drop a few pounds now, helps for running. When I overeat a little bit, my belly shows it immediately, within a few days, and if I eat less, it drops. <BR> <BR> Two weeks ago I did really well, and have eaten the usual 500 kcal less per day, and I lost 2 kg immediately. <BR> <BR> However, this last week, I don't know why, I was always hungry, and although I have eaten enough, drank enough, did sports, slept well, I was still hungry. Of cour... Wed, 19 Feb 2014 13:39:20 EST How do you manage to go to bed early? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5622777 Thanks for all the suggestions about waking up, falling asleep again at night. They are really helpful! <BR> <BR> This week we still focus on sleep int he 5% challenge, so I thought to share another quesitons that’s on my mind lately. <BR> <BR> Yesterday night, I was successful. I had to catch a train at 5.40am this morning, for this I targeted to get up at 4.40am. <BR> <BR> We targeted to go to bed at 21:00, finally we were at sleep at 21:30. So I slept about 7:15h. Usually, we go to bed ... Thu, 13 Feb 2014 01:21:51 EST What shall I do when I wake up at night? Advice needed! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5621869 Hi All Sparkfriends, <BR> <BR> This night I woke up at around 4am, and was up until 5am I think. I'm not sure why I woke up, there are a couple of things on my mind, but they are not so stressy that I would expect to wake up. <BR> <BR> Maybe the workers out there, cleaning up the streets. It was snowing tonight, and in Austria when it snows at night, the brigades clean up the streets, so by 5-6 am, everything is clean and ready to be driven. <BR> <BR> I also had an interesting dream, with ... Wed, 12 Feb 2014 00:50:17 EST How to track sleep? And the benefits I have discovered, with charts. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5620352 We are following sleep hours in the 5% challenge this week, so I thought to focus on this topic in my blog. <BR> <BR> Do you have some tips how to track sleep easily? <BR> <BR> What I do now: <BR> 1. I have a wirstwatch with stopwatch function next to my bed. When I go to sleep, I start it, and when I wake up, I stop. <BR> I do some short naps during the day, I measure it on the stopwatch, with this latter I'm not so consistent, and I don't track it lately. <BR> <BR> 2. Every morning, I ge... Mon, 10 Feb 2014 11:42:25 EST I've found the magic potion to become younger http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5604071 So motivated by all the feedback! <BR> <BR> Thank youuuu! <BR> <BR> I am so much moved with all the response on my previous blog on the learning of two year maintenance! <BR> <BR> It is so much encouraging! <BR> <BR> Sometimes, I tend to feel that I'm alone with all my ideas and projects. <BR> Especially with those that now are really at the core of a healthy living. But as the society around us facilitates overeating, sitting in the sofa, cars, I often feel that I'm going against the win... Fri, 24 Jan 2014 07:03:25 EST How to maintain? - Learning from my two year experience. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5580385 Thanks for all of you who sent me wishes for my two year maintenance anniversary. <BR> <BR> It was a surprise, as I didn't really kept track of this anniversary, as healthy living became so much a core thing of my life. According to the statistics, people who maintain weight for 2 years, have 50% chance to keep it on the long term. I'm confident that I will keep my healthy weight for many more years, as I decided to live a healthy life until I die. <BR> <BR> I thought to share a few tips ... Fri, 3 Jan 2014 07:17:10 EST How to stay healthy during the holidays - 3 simple strategies, and many practical bold tips http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5568409 I asked for your feedback on how you tackle the holiday challenges in my last blog, in regard to our healthy lifestyle. <BR> I was surprised, as I got so many great answers! <BR> Thank you a lot! I put many of these into practice already! <BR> <BR> However, I thought that all of us could benefit from your responses, so I made a summary of your tips. <BR> <BR> Chirstmas, New Year, family, parties, holidays. Nice meals with lots of food, cold weather (in the Northern hemisphere), lots of sit... Fri, 20 Dec 2013 01:56:02 EST How do you prepare for December's holiday challenges? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5551232 December is coming, with all the challenges of Christmas, New Year, and the holiday period in general. <BR> <BR> This often means: <BR> - lots of food to eat <BR> - party and drinking <BR> - cold weather, less motivation to move outside <BR> - lots of sitting in the sofa, watching tv, talking to friends <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/5/l1527095580.jpg"> <BR> <BR> I want to prepare for this, so I have fun, and still live healthy. <BR> What are the challenges for... Wed, 27 Nov 2013 06:39:10 EST The journey to contact dance http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5535714 I already have been to many dance classes in my life, and many coaching and training settings. I enjoyed both a lot, I was and am comfortable with both settings. <BR> <BR> However, when I first heard about an AUTHENTIC MOVEMENT workshop in Budapest in 2010, I was both attracted to it, and also felt a great deal of resistance. It had combined the two elements with a twist: training, but not sitting in a circle, dance, but not following a choreography or series of movements. It took me several... Fri, 8 Nov 2013 10:54:10 EST