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/ Still in the game and working at it, especially if you aren’t perfect http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6453695 I received again a gentle nudge from 4A-HEALTHY-BMI to update my data in the table of successful maintainers. Probably, this was what I needed now. <BR> <BR> I realize that I have a long list of healthy habits going well, while my weight is less then optimal. I rather track my weight as an indicator than a goal in itself. <BR> <BR> When I started to change my life for the better, I was at 100 kg (220 lbs). By implementing a lot of healthy habits, in all areas, exercise, eating, sleeping, th... Sat, 20 Jan 2018 05:41:46 EST One healthy decision http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6453289 <img src="http://photosaws.sparkpeople.com/guid/4ecb8d77-629a-410e-8593-1d3e38521328.jpg"> <BR> <BR> Yesterday afternoon I had a choice in the cafeteria. Well, it was not really a choice, it was more like an exercise in willpower. I wanted to drink a tea after lunch. When one arrives to the cafeteria, it's a bombardment of images and smells of calorie dense, over-sugarized, junk food. By the time I get to the counter to get my cup of hot water and a very average tea-bag, I have to say no ab... Fri, 19 Jan 2018 03:33:57 EST Where to swim in Brussels? Sixteen choices... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6451250 <img src="http://photosaws.sparkpeople.com/guid/78853c48-d90f-4538-8889-f70398870e6a.png"> <BR> <BR> In my previous blog I started my project to visit all the swimming-pools at least once in Brussels, to make a swim, and so have it in my inventory for place to make exercise. I thought there are not many pools in Brussels - when I asked around, everybody knew about one or two swimming pools. <BR> <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=6450106 </link> <B... Sun, 14 Jan 2018 03:39:46 EST The Swimming Pool Speed-dating project http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6450106 From the many ideas that I have listed, swimming would something new to do here in Brussels. <BR> <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=6446012 </link> <BR> <BR> I would like to establish the same rhythm of swimming like I used to do in Gleisdorf, three years ago. What I discovered there that it made a big difference for me, to which pool I went to. I like 50m pools, something that is easy to reach by biking, and relatively low traffic when I want to s... Thu, 11 Jan 2018 02:49:25 EST Inspired by the circus - what a biceps! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6448348 <img src="http://photosaws.sparkpeople.com/guid/4a01c9be-e55d-4966-bef6-2cf2c16097ea.jpg"> <BR> <BR> We made a visit to a circus yesterday, called Alexander Bouglione. The main intent was to offer something interesting to our little girl, Téa, she is 2.5 year old now. <link>https://www.bouglione.be </link> <BR> <BR> <link>https://www.youtube.com/watch?v=A-tl<BR>B7mDMPg </link> (The teaser has elements that we didn't see.) <BR> <BR> I think she loved it, all the artistic, musical, fu... Sun, 7 Jan 2018 03:08:50 EST Ideas for 2018 - not a resolution yet http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6446012 I learned before that I need some time and thinking before making good resolutions for the next year. What works for me is to brainstorm freely, think about the end point, and then create a plan afterwards. So let me start with the ideas. I might come back to expand the list as I have more. <BR> <BR> <BR> EXERCISE <BR> 1. Look up the list of swimming pools in Brussels, and try each of them one by one <BR> 2. Buy a good sports bike to add some intensive training on top of my daily commuted <... Tue, 2 Jan 2018 07:04:28 EST This was a fun 2017 - all the learning extracted http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6444920 <img src="http://photosaws.sparkpeople.com/guid/4dcd8e39-4018-4092-b7b7-9645d98621d4.png"> <BR> <BR> A short review of what happened to me in terms of exercise, eating, sleeping in 2017. <BR> I guess most of you are busy planning new resolutions for 2018 - but I like to review before planning, kind of extract the learning. <BR> <BR> EXERCISE <BR> I cycled 3000 km, or at least the amount I have tracked in my cycling navigation app. It sounds a lot for some people, it sounds not so much for... Sun, 31 Dec 2017 06:18:09 EST Beatyful Brussels city center - pictures from my run http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6436915 <img src="http://photosaws.sparkpeople.com/guid/76aeeeda-ca99-443e-ba21-62848fbd4a71.jpg"> <BR> <BR> <BR> I decided that instead of missing the pine treas and mountains of Austria of my runs from three years ago, I rather enjoy the beauty of my runs here and now. Here are just a few of the surroundings of my morning runs. <BR> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/b16d0886-3002-467b-8dd3-75d4074940ee.jpg"> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/b... Sun, 3 Dec 2017 03:41:59 EST Running and Meditation - some me time during the week... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6436682 <img src="http://photosaws.sparkpeople.com/guid/8d6b2f9b-9069-4bcc-81fa-2b08906c83ab.jpg"> <BR> <BR> Every morning, I like to practice contemplative meditation for 15 minutes. Also, from waking up, until a leave from home to work, say from 7:30 to 8.30, I spend the time in silence, with my self. <BR> <BR> During the day, I often like to go to the meditation at work, either at 09:30 organized by a colleague for our team twice a week, or at 12:10 at lunchtime, which is held every day for th... Sat, 2 Dec 2017 09:46:10 EST Bye-bye Green-Blue Bike! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6426053 <img src="http://photosaws.sparkpeople.com/guid/08810145-51bd-4053-8c87-d252ed1c5e4b.jpg"> <BR> <BR> I bought my green-blue bike on a blind date... That time, hub-gears were more an exception, and I remember to visit almost all bicycle shops in Budapest to find a bike with hub-gears. Finally, the owner of Pedaloman said he can try to get one. One day, I just got a phone call. He says he's at the wholesaler's and there's a bike with hub gears, it's a low step-style frame, blue, and a fair p... Sun, 29 Oct 2017 04:21:05 EST City e-bikes with wide tyres - 50mm (2.0") and wider http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6425745 <img src="http://photosaws.sparkpeople.com/guid/5107dabc-d7f2-4a36-92ae-bfb8912cba85.jpg"> <BR> <BR> One thing I can't get my head around, is why bike manufacturers make bicycle tyres still so thin. It offers no cushioning on everyday streets, it gets trapped in the tram rails, it slips on cobble stones... I think a narrow tyre offers speed and weight advantage when someone goes on a race bike at 27-30 mph (45-50 km/h). But at the normal city speeds of 9-12 mph (15-20 km/h), narrow tyres ar... Sat, 28 Oct 2017 01:22:03 EST My tracker made me became healthier, and sadly more environment polluter (aka bye-bye Fitbit) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6423783 <img src="http://photosaws.sparkpeople.com/guid/d338efdf-efbb-4844-b72f-be4e99417501.jpg"> <BR> <BR> I was so excited to get my first Fitbit watch, a Surge, as it combined many features into one: <BR> a step tracker, a sleep tracker, a gps for my runs and bike rides, and a watch with chrono and alarm. Plus I bought the Fitbit Aria scale that synced my weight into the same place <BR> <BR> BEFORE, <BR> I had Endomondo on my phone for GPS, I had an Omron step tracker that I had to log manuall... Sun, 22 Oct 2017 02:53:02 EST A good sleep, and drinking help me the most http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6421580 <img src="http://photosaws.sparkpeople.com/guid/15b70d34-8ae1-4c3a-aeca-18cc2737f4a4.jpg"> <BR> <BR> TRACKING FOOD <BR> I have re-started tracking food systematically in August, seems to work well. Since then, my weight decreased from 91 to 88.5 kg. Some weeks there's more decrease, other weeks there are none. But the trick is to keep on with the habit with tracking. <BR> <BR> I decided to keep my breakfast habit, it seems that when I eat my trusted breakfast, the day goes better afterward... Sun, 15 Oct 2017 02:55:39 EST 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 <img src="http://photosaws.sparkpeople.com/guid/2fdffc6f-cf8f-462c-aa2c-5d9a40e2bd85.jpg"> <BR> <BR> 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 bi... 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 <img src="http://photosaws.sparkpeople.com/guid/1f1c1451-a589-4710-8948-6047973c0d6f.png"> <BR> <BR> 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 e... 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, Bakfiets.nl 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 over the years. Anybody I know who tries them, decides to buy them - and I was no exception! <BR> <BR> The other key learning: electric bikes make me cycling more and not less, they make life more sporty and active not less. <BR> <BR> Does any of you travel with children by bike? <BR> I would be happy to hear your experiences. <BR> <BR> ========== <BR> <BR> A couple (or more) of years ago, we decided with my wife... 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