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/ 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 From the middle of the dance http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5524031 Here I'm again on my dance training weekend. I am still thankful for myself that I decided for this strategy. I year ago, I was hesitating to do this training or not, and one of the decision factors was that I would be moving all weekend long when I'm on this training. <BR> <BR> This way, I have 10 weekends guaranteed fun movement from Friday afternoons to Sunday afternoons. It's around four topics, contact dance improvisation, authentic movement, Feldenkreis, bodywork. All these are new to ... Sat, 26 Oct 2013 16:55:30 EST Pictures of the Autumn forest (Austria) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5507562 This Sunday, we went for a powerwalk with my wife for our daily exercise. Walking together is not so high in calories, but high in communication! :-) This is one of my favourite tracks nearby, and we just realized that the last time we had been here was during Spring, when it was still covered with snow. There were a couple of showers the days before, so everything was wet, muddy, and the air was full of moisture. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/4/l1466460575.jpg">... Tue, 8 Oct 2013 01:38:31 EST Sommerberg - riding with the sun to kicks off my day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5496703 This morning I companied my wife to the train station (06:50 am), and as I was on my bike, I decided to do a little bike touring in some new directions. <BR> <BR> This is because since I wrote here, that route (WZ11) is not new anymore, I did that a couple of times already, once even with my wife. <BR> <BR> I fired up the bicycle map on my mobile phone, and looked up a route that I haven't cycled yet, called R21. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/5/6/l566492873.jpg... Thu, 26 Sep 2013 09:18:40 EST Choose a new route to ride - see what I've found! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5484735 Today, I thought to spice up a little bit my daily exercise, and decided to try a route I didn't choose before. It's a more hilly one, although it goes in total 220m up, and the same down, but not in once, but up and down, and up and down, keeping me entertained all along. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/4/l1440486816.jpg"> <BR> <BR> This is not a problem to the roadbike comrades with 30 gears, but as I have only 8 gears on my Shimano nexus, these hills are a bit ... Fri, 13 Sep 2013 15:42:41 EST Tristacher see, totally fresh-water swim http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5477388 It's still fresh in the morning, we just got up, and will pack and go shortly. I thought to check in with a nice picture, after all the nice feedback I got on the post on the Balaton weekend. <BR> <BR> This week we are on a bike tour in Austria and Italy, as we choose to come up to the Alps, and have some mountain view! :-) <BR> <BR> Unfortunately, my wife got some food sickness, so we had to stay for two days here, in Lienz. However, we could use the change in plans it on our advantage. <... Fri, 6 Sep 2013 03:06:59 EST Balaton, something special in Hungary http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5475268 This weekend I've been to Balatonfüred, the lake Balaton with friends from Budapest and Amsterdam, a fun international team. For me it was part job, to make a training on healthy habits, otherwise relax time. <BR> <BR> The lake Balaton is a typical summer resort in Hungary, lots of possibilities to enjoy the break. But even more, somehow the whole vibe of the area is about switching off and having fun. I can't really put my finger on it, but every time I am there, it gets into me. People wa... Wed, 4 Sep 2013 02:18:06 EST Exercise on the go - with a twist http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5470543 Yesterday, after my POSE running training in Vienna, I had a full day open. I decided to visit Enzovelo, a specialist bike shop in downtown. When I was looking for touring bikes, or tandems, or foldable bikes, in fact all sorts of bikes that I seem to need since we maintain consciously a car free life, I was referred to Enzovelo as the supplier in Austria. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/6/1/l618227271.jpg"> <BR> <BR> Wow! They had all the newest innovations "to-tr... Fri, 30 Aug 2013 06:39:59 EST POSE refresh, fastest ever in my life http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5469122 Today, I came to Vienna to participate to the bi-weekly POSE Runners meeting. It's a rare occasion that I can come, as it's a long trip by train from home, so I try to combine it with some other activity in Vienna. <BR> <BR> I was looking forward to it a lot. I had made my first POSE Method workshop about 1.5 year ago. Also, almost exactly a year ago, I made a full triathlon training with Dr. Romanov himself here in Vienna. That was quite an experience. <BR> <BR> Since then, I stick to the ... Wed, 28 Aug 2013 16:51:56 EST Running, swimming, and I'm good to go http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5463693 With the local open-air swimming pool just a block away, I'm really fortunate. We have a 50m pool here, open all summer, from 7:30 am to 8 pm. Anytime I just feel hot, tired, or bored, I get there, jump in for a 15 minute swim, and get back to what I was doing. <BR> <BR> I also like to go for an hour run nearby, and then directly go to swim. So I run in my swimming shorts, and carry my swim cap and google in my hand during the run, and I finish right in front of the pool. I get off my t-shir... Fri, 23 Aug 2013 05:08:10 EST Roller brake troubles breaking trust http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5461715 We went on a bike tour with my wife in July, and before that I wanted to get her bike into the best shape possible. I had a funny-disappointing experience at a bike mechanic in Graz. It's still bugging me, so I thought to just blog it out. If you want to read some positive story, skip my blog today... <BR> <BR> This bike is a nice bike, made in France, with a nice paint job, and a lot of attention to little details that parts match in colour, curved matching rack, and so on. I made most of ... Wed, 21 Aug 2013 07:15:43 EST Listen to my birds (10sec video) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5421487 This morning I went for a triplet, and was amazed how my sense of temperature changed during the different sports! <BR> 30 minute bike ride - I felt cold, but speedy! <BR> 12 minute trail run - I felt hot, and relaxed! <BR> 13 minute swim - The water felt warm, and endless! <BR> <BR> I also used the bike to commute to a nice forest nearby. <BR> I was struck by the silence, and the noise. <BR> I loved the birds singing! <BR> <BR> Do you have any nature around to get outside for exercise? <BR... Mon, 15 Jul 2013 07:48:37 EST How do you welcome guests? The healthy way or the traditional way? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5415496 We had two nieces of my wife visiting for the weekend. It's a common habit to change eating and exercise patterns when friends come over, and mostly, in a non-healthy way. To make guests feel better, many of my friends bake fat and sugar full cookies, prepare some grandma-favourite full of fat recipe, and skip all the exercise in favour of watching TV together. And beside getting a lot of energy from visiting my friends and family, often I spend the same amount of energy for saying no. <BR> ... Tue, 9 Jul 2013 12:07:41 EST 100 pushups, day 1. Let's push it! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5409374 I do five days of cardio a week for 1h, with usually 2 days rest. <BR> Running, biking, and swimming. <BR> I don't currently follow a training plan, but I combine it so that I usually burn 1000 kcal a day, or 5000 kcal a week. <BR> This feels comfortable, I gradually go faster, to make it a bit harder, but I didn't want to increase the time spent. <BR> <BR> Here on SP, during the 5% challenge, I was encouraged to do some pushups, and someone recommended the <link>http://www.hundredpushups.c... Wed, 3 Jul 2013 08:21:36 EST How I traded potato, rice and bread to: salad http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5401460 This weekend we had some friends visiting, and as usual, we didn't prepare with some extra food, just thought they will eat what we eat. For Saturday lunch, we made some salad, with smoked trout (called Forelle here), and fruits for dessert. <BR> <BR> SURPRISE <BR> They were very surprised (to eat salad for lunch), and asked how we cook. My wife started to think, and replied, actually we rarely "cook", we prepare most food as a salad or very fast. <BR> They asked: "No potatoes?" <BR> And we ... Tue, 25 Jun 2013 14:22:42 EST Hands on the bars, and up-up-up! (video, 3 min) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5397454 I stopped again at Aussichtsturm Kleeberg to run up, now summer time. <BR> <BR> There is some noise due to the wind, but you can here me. <BR> I filmed my 4th round up, so I needed more air... <BR> <BR> Are you doing stair climbing? <BR> If yes, where do you do it? <BR> How is your experience? Fri, 21 Jun 2013 14:09:43 EST Eating this and that all day - happens to you? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5393396 I was reading EBWHAT's blog, and I just realized, today was another day, when I couldn't really stop eating this and that. <BR> <BR> Little of this, little of that. <BR> <BR> Separately, each item was totally healthy, peach, low fat ham, banana, granola bar, apricot. I'm not really hungry, it's more appetite. I mean, I don't have headache, no stomach signals, no real hunger, just 'it feels like another bite of something'. <BR> <BR> However, they were not really part of any regular meal, n... Tue, 18 Jun 2013 12:05:48 EST A Morning run, saves a Red Bull http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5387962 CLOTHES ON <BR> Last night I couldn't sleep well. Maybe the heat is coming, or I had enough rest, I don't know, but I couldn't stay in bed after 5:50 am. I decided I make an experiment, and start my day with exercise right away. Clothes on, little stretching, POSE drills, and here I go. <BR> <BR> First sensation: it's summer, and it didn't feel like early morning. The sun was up for long, the temperature was comfortable. It felt like the middle of the day in another season. <BR> <BR> I've m... Thu, 13 Jun 2013 11:55:07 EST Which role model are you of these two? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5382039 SO SHOES ON <BR> This weekend, I’m in Budapest for a training weekend. I organized it, but I was not the facilitator, sort of a personally made business trip. I also took my running gear with me, as usual. Although I didn’t plan ahead this time when and how much will I run, but I set the goal to run at least one time, and walk 30 minutes every day. <BR> <BR> Suddenly I had some free time in the morning yesterday. I decided to use it for a short run as I contracted with myself. I asked my hos... Sat, 8 Jun 2013 01:06:55 EST Learning by moving http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5375806 This weekend I crammed in ~30h of exercise minutes... I was on my training with contact dance improvisation. From Friday to Sunday, I've spent the time in sleeping, in dining, or on the dance floor. <BR> <BR> A DIFFERENT DANCE <BR> It's different from other types of dance I did before, salsa, rock'n'roll, ballroom dance, of folklore (Hungarian). They all have a choreography to learn+follow. The more precise I execute the form, the more liberating the dance can be. <BR> In contact, however, ... Sun, 2 Jun 2013 17:35:54 EST Me, the rain, the lake. My run. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5372699 Sitting in front of my laptop, I'm tracking my food in sparkpeople. I feel tired. My posture should look really bad. I look outside the window, and it's raining. I check out the weather forecast, and it's cold. I don't feel like exercise at all. <BR> Good. Zero motivation to get out. <BR> <BR> I decide that at least, I take on my running clothes, my t-shirt, my pants, my socks, and my shoes, and at make some stretching inside, and then I decide. <BR> <BR> I go outside. Here I can see, the ... Thu, 30 May 2013 14:57:34 EST The joy of Quantified Self (video interview) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5355487 I've been in Amsterdam, The Netherlands this weekend (11-12 May 2013) on the Quantified Self conference. It was great - I learned and experienced so much. I probably will unfold it in another post. <BR> <BR> I had the chance to have a video interview at the conference, it's posted on my own website, I link it to here. I would be interested in your feedback. And it's also a chance to see me sort of "in real life". It's 14 minutes, max resolution is 720p (HD). <BR> <BR> What is evoked in you?... Mon, 13 May 2013 18:20:51 EST My home, my food http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5310200 On Sunday night, I was back from a 4 day visit back at family for Easter. <BR> It was a great time, however, for healthy living... <BR> <BR> Family + Holiday = Healthy Lifestyle Challenge <BR> <BR> "If you love me, you eat!" <BR> "You look so lean, OMG, are you all right?! You should put on some weight!" <BR> "A good cookie is fatty!" <BR> "Why don't you go by car? It's so far away, it's rainy, you shouldn't walk!" <BR> "It's holiday time, why are you doing exercise? You should rest!" <BR> ... Wed, 3 Apr 2013 13:12:52 EST From a never-track to the QS conference http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5301913 Something fundamental changed in me during the last two years. Or it must have, because I'm doing something I never thought I would do. <BR> <BR> I'm registering for the QS conference in the Netherlands in May. QS stands for Quantified Self, and it's about tracking in any way our life. With pen and paper, with gadgets, with sensors, with computer, with blogs, with Google calendar, with wall calendars, with Excel. In any way, collecting data about myself. And then, learning about it. <BR> <B... Wed, 27 Mar 2013 11:21:50 EST My 2y SP anniversary: some Oliver-history, and the here and now http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5275804 We have a thread in the Maintenance group about “Where did you come from and where are you now?”. <BR> <em>504</em> <BR> As my response started to grow, and I decided to rather make blog post about it, to celebrate my 2nd anniversary here on SP, and to blog today. <BR> I have inserted a few photos from the past year. <BR> <BR> This one is in Singapore, during my Gestalt course, May 2012. <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/7/l1772000657.jpg"> <BR> <BR> <BR> <em>299<... Wed, 6 Mar 2013 11:26:13 EST The view from Aussichtsturm Kleeberg (1min) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5273873 Running is a habit I developed 2 years ago. I never was a runner before, and still, my body is better at other types of exercises. However, it's a practical exercise, only needs my shoes, no big money investment needed, can be done all day long in all weather conditions, wo commute. <BR> I stopped for a moment to climb up to this tower to enjoy the view. Had some hard time to catch my breath during talking. Elevation: from 390m to 556m, 10K, 60 min, 800 kcal. Plus running up the tower in the ... Tue, 5 Mar 2013 07:47:01 EST Good Habit = ZERO willpower http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5272108 Sometimes, when I talk about my habits to people, on what I have developed over time, and how is my day looking like today, I often get a comment on my strong willpower. <BR> And about my discipline. <BR> And how much attention I give during the day to live healthy. <BR> <BR> And as I listen to these compliments, resistance builds up in me more and more... and I just don't know what to do with a compliment on my willpower. Or on my discipline. As I don't do any of these on an average healthy... Mon, 4 Mar 2013 05:02:15 EST 3 tips for habit development http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5271334 As we blog about habits this week, and I have read already many blogs about habit development, I thought to share some experience I gathered in the past two years. <BR> <BR> <BR> 1. A SMALL ACTION goes a long way <BR> Think about a small action to form a new habit. Instead of 1h exercise, just stick to a 10 minutes. Instead of eating healthy meals, stick to eat an apple every day. Once the small action is established in your daily routine, you can scale it up. <BR> <BR> >Last year I decid... Sun, 3 Mar 2013 15:47:35 EST Saturday's habit check-ins http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5270018 This week we write about habits every day in the Winter to Spring 5% challenge. <BR> So here it is about Saturday! Some of my habits that I formed in the past to years, and I follow now, and how I did today. <BR> <BR> EXERCISE <BR> Daily exercise - 30 min running, speedrope, warm-up <BR> Track exercise - the run in Endomondo <BR> Learn POSE method of running - did POSE exercise before the run <BR> Exercise together - we did together with my fiancée <BR> <BR> NUTRITION <BR> Shopping healthy ... Sat, 2 Mar 2013 17:09:59 EST Chilly check-in from Austria (20 sec) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5237108 Just an energetic hello from my daily run! <BR> Enjoy the snow under the pine trees! <BR> See my post below on meditation for "relaxed" input! <BR> Mon, 4 Feb 2013 12:16:50 EST Meditation - heading towards 90 days http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5235484 I started an experiment in December, to have a daily meditation session. Usually in the evening, sometimes both in the morning and in the evening. <BR> <BR> I see this is an often overlooked part of healthy living: recovery. After overhauling my nutrition and exercise habits, it was a straightforward decision to start experimenting with recovery, by which I mean sleeping, resting, meditation, having massage, relaxation and similar activities. <BR> <BR> After successfully passing the 30-day... Sun, 3 Feb 2013 09:51:32 EST The Meditation Experiment http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5185598 For long, I wanted to make daily meditation part of my life. <BR> Finally, I started a 30 day trial on 18th Dec. It looked like an easy enough - difficult enough challenge to keep my focus on healthy life during the holidays. <BR> <BR> I calibrated it for 15 minutes, which is less then my ideal goal, but my focus now is to establish the habit of doing meditation. When I am regularly doing it, and find the time for it in my daily schedule, I can scale it up to be longer. <BR> <BR> So far, I ... Wed, 2 Jan 2013 08:38:45 EST Drinking Fast and Slow http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5157303 One feature of maintenance mode is regular drinking. <BR> <BR> I didn't consider it to be so important, but it has a tremendous effect on how much I eat, and my hunger in general. So here are my experiences from the past 2 years on drinking. A longer read, but hopefully with many tips for you for inspiration. <BR> <BR> <BR> <BR> I remember when I started to drink regularly about 8 cups (2L) of water a day, it was so strange. <BR> First, it felt it to be a lot, I was feeling like forcing ... Wed, 5 Dec 2012 16:32:00 EST I am the project - walking the work talk at home http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5141300 One of my daily work activity in the past years have been project management. It's about creating a plan about something to reach, and then follow that plan until it is reached. Often the plan needs update, and the goal changes, but at the core, I see it as this planning-doing the plan. <BR> <BR> However, it seemed difficult to use some of those "work skills" in my personal life. Because it's personal, so it's free, finally I don't have to focus, finally I want to do something that is not "w... Tue, 20 Nov 2012 09:19:11 EST Lowering resistance: Percieved difficulty and the stairs of Stockholm http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5122137 There's an interesting phenomenon that I observed during my healthy lifestyle journey. I name it perceived difficulty. Maybe you also noticed it. <BR> <BR> I am here in this conference on Gestalt Organisational Development, and one concept we use in our work is dealing with resistance in organisations. I also work with resistance in my own transformation on becoming healthy. And one feature that I noticed that gets developed during living a healthy lifestyle is the ability to distinguish be... Sat, 3 Nov 2012 03:09:18 EST Getting inspired back http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5119795 So here I am in Stoccholm, Sweden, for an organization development conference. Tonight I slept at a friend, with whom I studied coaching/OD together in the last 1.5 years. In the program, we used to run together in the mornings, before the classes, so I asked her how about a run in the morning, as we used to do. <BR> <BR> I was hesitating a lot to get up or to sleep. Last night I had only 5 h sleep, and now only 6h. Usually, I prioritize sleep first. But then, I woke up anyway, so it was not... Thu, 1 Nov 2012 04:49:47 EST Fastest Ever http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5077380 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. <BR> <BR> 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. <BR> <BR> Stretching, warm up run, dr... Thu, 27 Sep 2012 16:51:22 EST