Tuesday, 11 November 2008

Day 14 GS 2.0



hello shredders,my last day on my first group-shred was simply one big meeting,client after client.i ran twice HIIT nutes),did 50 push-ups & some stretching.blogger is a pain & just annoying.I hope I will be able to upload the last pictures which I took.tomorrow I will introduce you all to my new blog at wordpress.Thank you all you wonderful shredders for all your support.You all mean so much to me.Adam,thank you for this magic opportunity & your massive support:You are just great. Take massive action,juli

Sunday, 09 November 2008

Day 13 of GS 2.0


Hey Shredders,

13 days of shredding and constant blogging, the last is ahead.

I ran twice HIIT (24 minutes) in the rain, we had daily things to do and to share it was difficult to get more and more intense training in.

Pictures to follow and to be posted tonight, I hope I can get all in.
But my next blog will be my last at "BLOGGER" then I will move over to wordpress.

Blogger is not very friendly to me.

Take massive action.

Juli

Saturday, 08 November 2008

day 12 GS2.0


hey shredders, stockholm is so cold and wet one can literally smell that winter is around the corner.again a quick post from my cell-phone.i took a picture (to be uploaded tomorrow w all other pictures),did a 40 minutes HIIT.Then we went to a very interesting fitness-fair here in stockholm & must leave to have dinner at friends' house.Have a nice Sunday, Juli

Friday, 07 November 2008

Day 11 G2 2.0


hey shredders, i am blogging from my cell-phone on my way to stockholm.thank you all for so much support & help,i am blessed to be a shredder. I did 30 minutes of HIIT,20 minutes of stretching.My nutrition is getting better...but blogger hates me,i cannot log in my daily pictures!Maybe the 'system' read in one of my posts that i will move to wordpress very soon. No matter what,i took the pictures & will add them as soon as possible.It is weekend,i am dancing like Snoopy because of that. Take massive action and smile, Juli

Wednesday, 05 November 2008

day 10 GS 2.0


Hey Shredders,

I am still in Berlin, the Blogger-picture-upload didn't work but I took the picture and received a looooooooooooooooooooooong email from Blogger explaining what I might do to fix the problem!

I will read that as soon as possible and upload all my pics of the last 2 days.
It is really a pain and I hope that Adam takes this as "correct accountability" if I upload the pics when I can. I took them and blogged in time.


I ran today, 5 km, 60 push-ups and a hell of a work-load with clients.

Take massive action,

Juli

Day 9 of GS 2.0



Hey Shredders,

I am still having problems to load up my pictures. I take/took them and will upload them when Blogger is friendly again.

:-(

I ran 8 km, did 20 minutes of stretching and 100 push-ups.

Hugs,

Juli

P.S.: I am on a business-trip in Berlin and have to take part in evening-appointments with clients. Not really a nice time to work.
But it is service. See Checkpoint Charly at the former inner-Berlin-boarder at the Berlin Wall and me at a lake here in the afternoon.

Monday, 03 November 2008

Day 8 GS 2.0


Hello Shredders,

Blogger is not very friendly to me, I try since 8 hours to upload a picture... not very successful. I ran 5 km and did some stretching.

Will try to upload my picture to this post later againd.

Take massive action,

Juli

Sunday, 02 November 2008

Day 7 GS 2.0


Hey Shredders.

another weekend is over and it went far too fast.

I worked, read a bit, watched F1 on television, ran a slow 15 km run,did some stretching.

Wishing you all a good start into your new week.
Take massive action.

Juli

Saturday, 01 November 2008

Day 6 of GS 2.0


Hey Shredders,

a long day on which I worked a lot (yea, also on Saturdays). I went for a short run in the mornings, weight-training (my second weight-training) and took a long nap in the afternoon. Coffee with friends.

Today was a public holiday in Germany, All Saints or as we say: Allerheiligen. The day on which the catholics celebrate the memory of their deceased relatives.
I am not a catholic but I lit a candle for my Dad and my grand-parents, it burned the whole day on my desk.

Enjoy your Sunday and
take massive action.


Juli

Friday, 31 October 2008

Day 5 of GD 2.0


Hello Shredders,

a long day is ending with a short post:

I went running for 5 km, did 50 push-ups, 100 crunches and was invited to a party.
I worked far too much and looking very much forward to the weekend.

Take massive action in earthquake-intensity.

Juli

P.S.: Please have a look at Danny's blog. Congratulations Danny, you are a star!
http://phisiqueimprovemt.blogspot.com/2008/10/day-113-m2-day-31-past-passed.html

Thursday, 30 October 2008

Day 4 of GS 2.0


Hello Shredders,

it was a full and long day and I jumped like a squirrel from here to there and back. Maybe you all know these days.

But I feel that I cannot wait in the evening to get to my computer, read all your motivating and loving comments on my blog and get to know what happened in your lives. You all mean so much to me and as Lynda said, it is a kind of "the other family".

Have a look today at Shari' blog, she spoke to Carlos and tells us in her post what happened with her and her planning for shredding and her missions.http://becomefitatfifty.blogspot.com/2008/10/day-4-shredder-challenge.html
I just love this post and printed it.

Adam is taking with his daily blogs and coments so very good care of us that it is almost unbelievable, the doctors should prescribe www.rtp-blog2.com as a medicine!

It was a long day, I ran this morning (2 degrees Celsius!!! see picture) and did 100 push-ups.
Tonight it was raining and the streets were already too slippery and I decided that it would have been not exactly too clever to go out for a second short run so I decided to cancel it.

Take massive action in earthquake-intensity (à la Adam).

Juli


P.S.:A candle loses nothing if it lights another candle to burn.

Wednesday, 29 October 2008

Day 3 GS 2.0 About shoes and ankles...and Lindt chocolate.


Hey Shredders,

I had a long day with 2 short runs and my very first weight-training (a short one, but intense. I learned from Michael and Mike!), 15 minutes of stretching.

Yesterday, Danny (I am holding thumbs for him because he will attend an important test tomorrow but I am convinced that he will pass with flying colours!) asked me about running-shoes…I have two pairs which will always be replaced after latest 1000 kilometres (approximately 600 miles). I bought my last pair (Asics Nimbus X) in a running-shop and ordered a similar pair from a shop in the Internet. It was much cheaper.

For me it is important, that the shoes are fitting my needs (I am a so called neutral runner with a straight step and not much of an energy-waist), that they are durable and of course comfortable. The rule goes that one has to invest a bit but the expensive pairs are not always the best for me.

Good shoes keep the fun while you run and keep your body healthy. I save money when it comes to sport clothes, not when it comes to shoes. Sometime, like tonight, you can see me running in the oldest, bulky pants. I don’t care at all. :-).

I hope that Lilla’s ankle is much better soon and that her new shoes fit her needs to prevent a new injury.

Here is a small video for you, Lilla, which shows how you can train the ankle-area. Maybe it helps you a bit?

http://www.runnersworld.com/video/0,8052,s6-1-0-5,00.html

My picture was taken late at night outside after my second run.It was so cold my face felt frozen-stiff.

Take massive action and thank you Shredders and visitors for motivating me so much and leaving so lovely comments. Thank you, you make me smile!

Take massive action!

Juli

P.S.: Nutrition was pretty good today beside the three Lindt chocolate-balls which were a MUST EAT in the afternoon. They were just too good and disappeared surprisingly fast…

P.P.S.: Save the earth. It's the only planet with chocolate

Tuesday, 28 October 2008

Day 2 of Group Shred


Hello Shredders,

first of all: Thank you so much for your yesterday's comments! They gave me such a boost to get up this morning at 5.30 and run in the cold (2 degrees Celsius = 35 degrees Fahrenheit). Why is it winter already! It is supposed to be fall!

I got up this morning and started my day very tired but motivated with HIIT, tonight I did 100 push-ups when I returned home followed by 15 minutes of stretching.

I reformulated some goals and re-read all of them. What I found out was that I can reach one of my business-goals within the next 13 days and that fires me up. On the other hand, as all of you Group-Shred-Participants mentioned already: This kick-start is just fantastic. I was a bit fallen off the wagon and I am so happy to have this mission and all of you and Adam (www.rtp-blog2.com)to get going again and to shred on and hard.

Massive action is the name of the mission!

So from tomorrow on I will do a HIIT in the mornings and a smaller run in the evenings, tomorrow I will do my first serious weight-training and I read Ron's log (http://ronfitlog.wordpress.com/2008/10/28/day-107-importance-of-meal-preparation/)very carefully to know that I have to plan my food and nutrition better.
I also stocked up with groceries and set up a small eating-plan.

Baby-steps when it comes to nutrition and weight-training but "Rome wasn't built in a day".

Today's picture shows me after my morning-run in the cold (06.15 a.m., even the birds were still in their pyjamas), my nose is still frozen.

Take massive action,

Juli

Monday, 27 October 2008

Day 1 of 14 Group-Shred


Hello Shredders,

I came home 22.20 h at night, very tired because I needed to get up early. Actually I wanted to jump into bed but remembered the start of Adam Water's (www.rtp-blog2.com) call to the group-shred 2.0 which I wouldn't want to miss.

So I got my running-shoes on, put on a hat against the wind and cold and long, unsexy, winter-underwear (YES! it is 3 degrees cold with rain and an unpleasant wind!...from the front of course!) to go for a short 30 minutes run.

I did 100 push-ups and took my first picture...a bad one, I apologise...but that leaves lots of room for improvement.

Nutrition was okay today.

Take massive action,

Juli


P.S.: By the end of the group shred I will move to wordpress.com, blogger is annoying, and will present a shredder-friendly blog with proper links.

Sunday, 26 October 2008

Day 19 of 84

Hey Shredders,

I ran a bit even it is raining here the whole day.

100 push-ups as well and I will train to do them on one arm, I think that will be cool.

I signed up for Adam Water's 14 day group-shred. I wonder if I will be able to post daily but I will give my best,

Juli

P.S.: Below my beloved morning blueberry-smoothie, the blueberries were picked by myself in the Swedish forests! Big job but worth it!

Friday, 24 October 2008

Day 17 of 84

Hello Shredders,

weird thing,in the last two days I had problems with blogger and could not post,very strange and I think I shall move to worldpress.com. Actually I am very afraid to change the system because I am not very technical.

Anyway, below you can see where I ran yesterday (10 km), it was at the lake Mälaren, closest to Stockholm. The little town is called Sigtuna, which is a viking-village and the oldest town of Sweden.

Just to give you and impression of my life.

Take massive action,

Juli


Sunday, 19 October 2008

...tonight...

Hello everyone,

I came home late and checked all your blogs and posts of the last two days. Am far too tired to report what happened in my life, how I trained and how the weekend was but I will do it tomorrow morning.

Take massive action!

Juli

N.B.: Dougal, I am sending you my guardian angel. And I pray for you.

"Faith is like electricity: You cannot see it, but you can see the light."

Thursday, 16 October 2008

MASSIVE MISSION Day 13 of 84

hello everybody,

just a short post, it is 01.40 a.m., very late at night here in oslo and i am so sleepy after a looooong and sportless day. i ate well but had some sips of REAL champagne, we needed to celebrate something.

hugs to all of you!

juli

p.s.:please jump over to lilla's blog, she is with carlos and will meet the shredder's best buddy: the one and only quad-blaster. blast this thingie, lilla, ;-).

Wednesday, 15 October 2008

MASSIVE MISSION Day 12 of 84

Dear Shredders,

thank you for your comments yesterday, thank you Suzette, Lilla, Debbie, Adam, Ron, Jay for your warm and meaningful words, I read them today when I was at the office and I shed a tear, all of you give me so much energy, all of you inspire me so much.

(When it comes to energy please hopp to LYNDA'S blog today, she is a wellness-spa and power-station when it comes to inspiration and energy.)


Today was a medium-well day: I ate okay, did HIIT on a stationary-bike, 100 push-ups and 100 dips and cannot wait to get Tom Venuto's new book and ADAMS book: I cannot wait to buy it, to hopefully download it from the internet and read it while sitting on my grey couch! Adam, I am not as patient as I would like to be!

Tomorrow I am off to Oslo for business but will run before I catch the plane, so I better go to bed now, it will be a short night.

Hugs to you all, take massive action!

Love,

Juli

Tuesday, 14 October 2008

MASSIVE MISSION Day 11 of 84

Hello Shredders,

it was a hectic day, very hectic, my clients are over-sensitive...I am an attorney and deal with international business- and employment-matters, my clients are simply afraid with all that what is happening in the "financial" areas all over the world. I understand that but everybody needs everywhere some extra attention to feel well and appreciated. I try to prvide it. Nevertheless,today, the last days, it wore me literally out. I am simply tired.

I did HIIT and 100 push-ups and 100 crunches today, my nutrition was bad...I feel that I am getting thinner which is in my case not good, I am 1,63 (5 feet 4) and bring at the moment 50 kilograms on the scale...I will make up my mind about the nutrition-area...To think loudly: I am also thinking about working with Carlos d.J., wonder if he is interested in acceptings me, if he still has time for a girl in Europe.

Hugs to you all,
I am off to bed and am happy to be part of the Shredders,

Juli

Monday, 13 October 2008

MASSIVE MISSION day 10 of 84

Hello Shredders,

a quick post today as I am very tired...

I am on a buisness-trip, got HIIT as a training in and 100 push ups, 100 crunches. I didn't eat well and will improver tomorrow.

Stressful day, I néed to sleep. Hope all is well with all of you,

take massive action,

Juli

Sunday, 12 October 2008

Massive Mission Day 09 of 84, Cardiocoach 7 and a little story...

Hey Shredders,

all in all it was a better day today.

I did as usual every day 100 push ups, trained (ran outdoors) with the magic CARDIOCOACH 7 program, it literally boosted me over the running-track and I felt very energised because of the fantastic tunes and rhythms. I SIMPLY LOVE IT!!!!

Sean (Mr. Cardiocoach himself) has a great way to motivate me, his voice is perfect for an audio-program like this and he doesn't talk too much. Perfect thing for me an I will look on his homepage to sniff around what else he can offer, www.cardiocoach.com.

Furthermore: I received today an email from someone in Uruguay and would like to share it with you. Sorry, this email is quit long but it made me think, especially in insecure days like this:


"Being a veterinarian, I had been called to examine a ten-year-old Irish Wolf hound
named Belker. The dog's owners, Ron, his wife Lisa, and their little boy Shane, were
all very attached to Belker, and they were hoping for a miracle.

I examined Belker and found he was dying of cancer. I told the family we couldn't do
anything for Belker, and offered to perform the euthanasia procedure for the old dog
in their home.

As we made arrangements, Ron and Lisa told me they thought it would be good for
six-year-old Shane to observe the procedure. They felt as though Shane might learn
something from the experience.

The next day, I felt the familiar catch in my throat as Belker's family surrounded him.

Shane seemed so calm, petting the old dog for the last time, that I wondered if he
understood what wa s going on. Within a few minutes, Belker slipped peacefully away.

The little boy seemed to accept Belker's transition without any difficulty or confusion.

We sat together for a while after Belker's Death, wondering aloud about the sad fact that animal lives are shorter than human lives. Shane, who had been listening quietly, piped up, 'I know why.'

Startled, we all turned to him. What came out of his mouth next stunned me. I'd never heard a more comforting explanation.

He said, 'People are born so that they can learn how to live a good Life -- like loving everybody all the time and being nice, right?' The Six-year-old continued, 'Well, dogs already know how to do that, so they don't have to stay as long.'

Live simply.

Love generously.

Care deeply.

Speak kindly.

Remember, if a dog was the teacher you would learn things like:

When loved ones come home, always run to greet them.

Never pass up the opportunity to go for a joyride.

Allow the experience of fresh air and the wind in your face to be pure Ecstasy..

Take naps.

Stretch before rising.

Run, romp, and play daily.

Thrive on attention and let people touch you.

Avoid biting when a simple growl will do.

On warm days, stop to lie on your back on the grass.

On hot days, drink lots of water and lie under a shady tree.

When you're happy, dance around and wag your entire body.

Delight in the simple joy of a long walk.

Be loyal.

Never pretend to be something you're not.

If what you want lies buried, dig until you find it.

When someone is having a bad day, be silent, sit close by, and nuzzle them gently.

ENJOY EVERY MOMENT OF EVERY DAY!"


Here are the statistics:






Take massive action, I will be back tomorrow.

Juli

MASSIVE MISSION update missed days

Hello Shredders,

I am back home.

First I would like to deliver the statistics for day 4 to 8 and yesterday here...I want to improve a lot and will go then for a test-run with my NEW mp3-program "CARDIOCOACH 7"...I can't wait for my run....


Keep you updated about it.

Juli


Friday, 10 October 2008

Massive Mission Day 7 of 84

Hello Shredders,

sorry for not blogging in the last 2 days, my life is very hectic at the moment and I have so much to do that I hardly know where to start.

I am still in a hotel in Baden Baden (cute, historical town in the heart of the Black Forest in the South of Germany) to work here tomorrow morning because my client could not find another appointment with me...I will be happy to be back tomorrow.

My laptop doesn't offer my "small accountability-chart" but I did well today. I got 2short runs in today and I must confess: I am back. :-)! I will update the statistics tomorrow when I will be back home.

I can't wait to try my Cardiocoach7-program tomorrow, the nice gift which I got from Lynda's special pal Sean O'Malley. He wrote me a very kind and motivating, personal Email which I appreciated a lot. Thank you Lynda for introducing us to him!

Here in the Shredder-Sphere many of you speak about stepping out of your own comfort-zone. This is the picture which I carry with me in my diary... :-).

Enjoy your weekend, do something brave and take massive action.

Juli


Tuesday, 07 October 2008

Massive Mission Day 4 of 84




Hello Shredders,

a short blog as I am in a hurry.


I will be back tomorrow,
take massive action!

Sunday, 05 October 2008

Massive Mission Day 3 of 84

Hello everyone,

I had a relaxed weekend/Sunday, I hope all of you as well.

We went for a walk in th rain, chatted a lot, sat for long time at the breakfast-tabe and pondered over things.

las night we went out to a friends' palce, very nice and warm people and they cooked just great for us. Persian food and I had far too much and some of the forbidden things like chocolate. I also had two small glasses of champagne. I don't like alcohol very much but champagne is something I can't resist somtimes.

Tonight I worked a bit from home.



I will be back tomorrow, take massive action!

Juli

Saturday, 04 October 2008

Massive Mission Day 2/84

Hello Shredders,

first of all thank you for all your wishes and your warm encouragement! I know I can make it because all of you will cheer me on.

Here are yesterday's statistics:





DEDE, good luck with your marathon! You will make it and have lots of fun. Enjoy every meter.

Shredders, I am happy to be back on track.

:-)

Take massive action,

I will be back tomorrow.

Juli

Thursday, 02 October 2008

Massive Mission Day 1 Planning

Hello Shredders,

today was my first day of my new mission. The first day was only filled with lots of planning and calculating and I am confident with the results.

As I was very happy with the outcome of my first mission and I really jumped off the couch.

In the meantime, real-time issues grabbed me a lot, I thought about my busy life in general, talked a lot to friends and family and found out what I want and what I need to change.

Life is good but it needs some massive changes to be even better.

My goals are still the same and I want to reach MOST of them by 24th of December to sit happy and smiling “under the Christmas-tree” in South Africa and think of all of you.


Here they are:

By the December, 24th

I have a body which I love! YES!!!
I blog with pictures (which I will start someday during my mission…I am so shy, ;-).
I have finished my major business-project (Code-name BP)
I run the 10 kms under 50 minutes.
I follow my little private project (Code-name PP) daily.
I will finish my running-distance-goal: 1111 km by New Year’s Eve even one week earlier.
I participated in Lilla's running-challenge at NIKE-+ "3 MONTHS UNTIL CHRISTMAS" (Thank you Lilla for organising all these challenges!)
I did at least 100 push-ups every day (Thank you Danny for this fantastic challenge!)
I visited the other Shredder's-blogs as much as I could and learned as much as possible from them.


Caroline Myss said in one of her books and courses “Accountability and self-esteem work together”. Adam, I agree and I am happy that I was and am lucky to experience it here with all of you.


I will not publish my training-plan here, I will just fill in the little and very simple accountability-chart which I designed for myself.


I am happy to be back and here,
talk you tomorrow. Massive action today!

Juli


P.S.: As I remember Adam's words that big goals require massive action, I name my new mission the MASSIVE MISSION.

Monday, 22 September 2008

1111 km until New Years's Eve





A new plan is revamped. Something new and exciting.
I thought a lot about myself, I needed to change a lot and wanted to go public with my new project: 1111 km until New Years's Eve.

This project is going along with REAL shredding and approaching several goals.

I have difficulties to get into Lilla's competition which makes me kind of sad but I think it might be my profile-name in te NIKE-+challenge, it is juli__ (with 2 _ behind my screen-name).

Tomorrow I will tell you more about my plan, will show you my accountability-chart and share my thoughts with you.

I am happy to be here with you and will jump into bed now, it was such a long and draining day.

I will be back tomorrow,

Juli

P.S.: Can someone please tell me what I must do to publish the actual stats of the NIKE+ challenge in my profile? I tried so often to paste the NIKE+-link into my gadget-window but the URL was just not accepted. Maybe I am too blonde.

Friday, 19 September 2008

I was in Berlin, was the last 2 days every day an hour on a stationary-bike becasue I came too late to the hotel to run outside. Today I added 80 push-ups a swell.

Back to Hamburg and busy with a new training- program which will start tomorrow.

Hope you are all well,

I will be back tomorrow,

Juli

P.S.:Regular running slows the effects of aging, according to a new study from the Stanford University School of Medicine that tracked 500 older runners for more than 20 years.
:-D

Tuesday, 16 September 2008

Can someone please help me...?

Good morning to all of you,

I ran 14 km, slowly and I enjoyed it a lot.
Unfortunately I could not log them into this month's challenge. How can I get there? Can someone please help me?

I did 100 push-ups, 100 dips and 40 crunches.

Tonight I will go for a long walk, just to dim off from the day.

These days are too hectic for me...

I will be back tomorrow,

Juli

Monday, 15 September 2008

Thoughts over Sunday...

Hey everybody,

I had a relaxed weekend and didn't stress out too much about sport and food and whatever. (I just did a couple of push-ups to contribute to Danny's push-up challenge)

I needed to rethink my life, my stress, my job, my goals, private life and yesterday, the last Sunday, was a perfect day to think and just be creative about it.

we went out for a walk, 2 hours in the forest, and found many mushrooms which we are drying now or had for dinner.

I went out later in the afternoon again for a short trip on my bicycle and came back to sit cosy on the couch, drink tea and chat...about that what I have to change in my hectic life. It was a good day.

Running is a kind of a stress remedy, so I will run today. ;-) and do some crunches, push-ups and dips.

I hope you all had a nice weekend as well,
I will be back tomorrow,

Juli

Friday, 12 September 2008

New wristband arrived! :-)

Hello everybody,

my new wristband arrived yesterday afternoon, I am posting about one day later because I had limited email-access and came home too late.

I started yesterday wit 75 push-ups, 30 dips and 50 crunches followed by HIIT on a stationary-bike. At lunch-time I ran 15 km...and had a too busy day,

I hope you are all well.

I will be back tomorrow, Juli

Thursday, 11 September 2008

New wrist band tomorrow! :-D

Hello, :-)!

I ordered a new wristband on Tuesday which will be delivered tomorrow. I can't wait for it and I can't wait to run with all of you in the NIKE+-challenge.

I made 95 push-ups, ran 12 km and did HIIT in the mornings... and will go to bed now.

I will be back tomorrow,

Juli

P.S.: Please have a look at Eric's blog where he posted this video. 10 pull-ups, this would kill me.
http://video.yahoo.com/watch/3463103/9646291

Tuesday, 09 September 2008

Monday, Tuesday and today I ran already 12 km in the mornings, each day 100 push-ups. My body feels stronger.

I am unhappy, my NIKE-wristband doesn't work at all anymore. Is it just the battery? Due to the fact that I am in Berlin and cannot find time to buy a new one I cannot log my kilometers into the NIKE--+-system, :-(.

I hope you all are well and happy,

I think of you.

Juli

Wednesday, 03 September 2008

Back...

Hello everybody,

I am back...my infection returned and I was in bed a couple of days, needed to take penicillin a second time. I felt bad for not blogging but was so frustrated about things not going well in my life. Today I am back and tomorrow I will be logged in in the Shredder's running community...and Shredding itself.

Thank you for all your uplifting comments.

For Danny:

I did on Sunday 150 push-ups on Monday 200 and today already as well. My arms are like vanilla-pudding now,

I will be back,

Juli

Friday, 29 August 2008

Off the Couch...day 4 back to strength.

Hello everybody,

I walked yesterday 2 hours in the forest, nice, mushroom-smell and blueberries everywhere. Of course, we picked a lot.

Today I will return to running and log my km and time.

I did as well some core-training and 100 push-ups ( I can feel my upper arms!)

I will be back later,

Juli

Thursday, 28 August 2008

Off the Couch...Day 3 -back to the daily routine-

Hello Shredders,

last night I came home very late, was too tired to write into my blog, log my day and visit all the other Shredder's blogs. This is what I will do just now.

Yesterday I walked about 12 km with a client, my stomach was a bit upset and I think this might count as well..walking is very nice and refreshing.

I did 80 push-ups (not in a row, ;-) ), did some "core-training" and had lots of daily issues.

I will be back later,

Juli

Tuesday, 26 August 2008

Off the Couch...Day 2...Regaining strength

Hey everybody,

I had a good day: stretching, HIIT, 7 km of a easy jog. And I did 120 push-ups (I joined Danny's push-up-challengehttp://phisiqueimprovemt.blogspot.com/2008/08/challenges-chart.html ). Danny and Larry will do a total of 3000 push-ups, I will do 2000 over a period of 20 days. I am a girl and want to hold a pen the following day, ;-).

Danny even designed a cool log-chart for this challenge, thank you Danny for organising all this, I like your chart a lot!

I could not log my today's and yesterday's kilometers into this month's NIKE+-Challenge ,the battery is empty. I will ask someone to fix the little thingies for me tomorrow...strange, it didn't last very long, but even Shari had problems recently.

Many shredders are very much in love with smoothies and have them as a main energy-recourse. I love to have them for breakfast, some with self-picked blackcurrants or blueberries, berries which I picked in the Swedish forests and frosted them afterwards for exactly this treat.

Bec and Lilla offered so delicious recipes that I have to try them, and Lynda's spinach-banana-version sounded just delicious! I have to try that soon!

Tomorrow I have to use my new-designed accountability-chart I am just a bit too lazy to finish it completely and use it...it is just too late and I am tired...

I will be back tomorrow,

run hard,

Juli


P.S.: It is so good to be back.

Monday, 25 August 2008

Off the couch...and off the records. Day 1

Hey to everyone,

my first day after I was really sick and mostly in bed with a bad sinusitis and a rattling cough; now I am back and happy to start again. I missed you and beeing in the Shredder-sphere.

I revamped my program a bit and think I will be back on track within the 14 days, the penicillin weakened me a bit.

Yesterday would have been my triathlon, I am a bit sad that I couldn't take part in it but there will be new ones, better ones and nicer ones for me soon.

Today I ran 5 km, did HIIT and a special core-training to strength runner's muscles because my next mid-goal is now to run 10 km under 50 minutes.

:-)

Run hard,

Juli

Tuesday, 19 August 2008

Off the Couch...on the Couch

I am sick, in bed, feverish, taking penicillin and having a strong sinusitis.

I hope to be back to exercising after the weekend again.

Thank you for all of you who come and visit my blog and leave regulary comments, I like them a lot,

Juli

Sunday, 10 August 2008

Off the Couch...so very much off the couch.

Big hello to all of you,

first of all: I miss you all and will be happy to be back soon.

My partner (a real!! South African) and I are still in the Swedish outback.
We passed the arctic circle and are in Kiruna, about 200 kilometr north of it.
(Blogging is almost impossible but I grabbed this chance here)

At the moment we are stzing in a verz cililised place called "Camp Ripan", verz soothig to my soul.http://www.ripan.se/se/

We walked som eparts of the the kungsleden and I must tell you: It is tough because of the weather, rain and wind.http://www.travelnotes.de/scandi/kungs/kungs1.htm

I will be back on Saturday and hope you all are well and happy.

Juli

Tuesday, 05 August 2008

Hello to all of you,

we are in the Swedish outback for about 12 dazs of holidaz and I will trz to blogg as much as I can.

On Sundaz, Monday and today we hiked 10 to 15 kilometers, I run 5 km extra just to get going.
I will try to logg as many kilometers as possible and hope to logg them into the NIKE-System when I am back.

Blogging is difficult here, we don*t even have all time cell-phone access.

I think of all of you.

Juli
Hello to all of you,

we are in the Swedish outback for about 12 dazs of holidaz and I will trz to blogg as much as I can.

On Sundaz, Monday and today we hiked 25 to 30 kilometers, I run 5 km extra just to get going.
I will try to logg as many kilometers as possible and hope to logg them into the NIKE-System when I am back.

Blogging is difficult here, we don*t even have all time cell-phone access.

I think of all of you.

Juli

Off the couch ...Day 22

Hello to all of you,

we are in the Swedish outback for about 12 dazs of holidaz and I will trz to blogg as much as I can.

On Sundaz, Monday and today we hiked 25 to 30 kilometers, I run 5 km extra just to get going.
I will try to logg as many kilometers as possible and hope to logg them into the NIKE-System when I am back.

Blogging is difficult here, we don*t even have all time cell-phone access.

I think of all of you.

Juli

Saturday, 02 August 2008

Off the Couch...Day 19

Hello to all of you,

today was a nice relaxed day, I went a bit shopping for our holiday which is going to start tomorrow and exchanged tomorrows cycle-training with today's run:

I went for a 1200m swim and 60 km of cycling. ...the weather-forecast for the next week is terrible and we expect lots of rain, so I thought it would be good to get the cycling in.

Running is always nice and I know I will catch up with the running-plan.

I read again through all of your messages and I can just tell you that all your kind and inspiring comments fire me up to heights which I never thought I could reach.
Thank you to you all.

My accountability was 80 % as I slept too long today to get a private, business project in and my nutrition is still not on the level where it should be.
The business-travels eat me up a bit; I wonder how Debbie can travel with 2 laptops (do you havea little donkey to carry all that stuff, ;-))) and Michael with long, tiring flights over the U.S.A. I admire you two.
My flights here in Europe take normally not longer than 2 hours, train-trips can be longer but in the train one can move, walk and work a bit.

Enjoy your Sunday and know that
I will be back tomorrow.

Juli

P.S.: I read today a quote which reminded me directly of the Shredders:

"My best friend is the one who brings out the best in me."
Henry Ford

Thank you for bringing out the best in me..better.

Friday, 01 August 2008

Off the couch...Day 18

Hello to you all,

I am back home,

I had a day without training, a complete rest-day and a lot of travelling,

I am still very touched by all your yesterday's comments: Thank you so much!!!
Will be back tomorrow and will fall into my bed now,

Juli

Thursday, 31 July 2008

300 kilometers + !!! Off the Couch...Day 17

Hello to all of you,


I reached my hotel in Berlin very late at night due to the strike of Lufthansa, the airports show a pure chaos and waiting is not very pleasant. especially not in the heat of 34 degrees Celsius.


Because Berlin is not very inviting for an outdoor-run at night I went to the gym to get my last 5 kilometers in to reach my personal goal of more than 300 kilometres before the Shredder+ -challenge will end tomorrow.


Of course, I will enter the next challenge, :-), I will sign in tomorrow.


With all HIIT, running and Turbulance Training I was so focused on my own plan that I didn't realise that I finished already another challenge: 30 days of consecutive blogging.


All these achievements were only possible with daily blogging and accountability and with all of you who cheered me on over and over again. It is so much fun with all of you and I am proud to be here with you. Thank you so much, I really do appreciate all your comments a lot.

A day to be very happy, and I am.

I come a very long way and I can feel that I am almost back, my next goal is to focus more on my nutrition, something which I experienced to be extremely important.


But for today and tomorrow I will celebrate a bit: With an ice-cream and a massage (thank you for this fantastic tip, Debbie)...

I will be back tomorrow,
run hard


Juli

Wednesday, 30 July 2008

Off the Couch...Day 16

Lufthansa is on strike and I am hanging here around on an airport and hope to return to Hamburg tonight.
I ran today 20 km, my legs are tired...the rest of myself too.

Still 8 km to go...

More tomorrow,
i will back tomorrow,

Juli

Tuesday, 29 July 2008

Off The Couch...Day 15

A long day is over, I managed to run at night, got my strength-training in and am not very happy with my viual accountabilty. I MUST change this as soon as possible and will make a plan...

For today my accountability-percentage is 85 %, i will improve it...

I logged into the NIKE+-challenge 272 kilometers, still 28 kilometers (= 17 miles), two days are left...so better I go to bed now to be rested for tomorrow,

I will be back tomorrow and

run hard,

Juli

Monday, 28 July 2008

Off The Couch...day 14

A hectic, freaking hot day. 34 degrees (Celsius) in Hamburg, I felt like a sausage on a barbecue set and managed only to run twice HIIT. My work day was meetings back to back.

Tomorrow I will get up early to get a run in before the sun sets and burns the asphalt, cooks the air.

Am so tired, I will fall into my bed now, it was a 70 % day, tomorrow I will do better.

I will be back tomorrow, run hard,
Juli

P.S..: In the NIKE+-Shredder-Challenge I logged 255 kilometers, still 45 kilometers to go

Sunday, 27 July 2008

Off the Couch...Day 13

Hello to all of you,


It is very late here already and I need to get up very early tomorrow.

Sorry for not visiting all blogs tonight, will do so tomorrow,
but I want to say thank you for your very supportive emails and comments. I just love them, :-).

My eating-habits were bad today (twice ice-cream) and it was far too hot to do my strength-training/weight-training, According to my plan and accountability I managed 80 % today, I will do better tomorrow.

There are still 54 km (33 miles) to run NIKE-+ FAT to PHAT IV-Challenge...

I will be back tomorrow,

Juli

Saturday, 26 July 2008

Off The Couch..Day 12, Riding on a wave...

Hello to all of you,

it was such a long day and we were invited tonight, a very nice evening but now I am just tired.

Since Adam Waters mentioned me in his blog http://rtpblog2.wordpress.com/2008/07/24/day-624-juli-is-running-wild/ I have the feeling "to ride a mega-wave". People compliment me for my energy, drive, attitude, looks.

It is really true, success breeds success, positive things have a positive effect, positive feedback is a highly motivating factor.

Furthermore I am very proud of Adam's second comment in his famous blog by speaking directly to me (check it out here:http://rtpblog2.wordpress.com/2008/07/25/day-625-no1-in-japan/#comment-3297), even before he spoke about his own MEGA-milestones:
Adam is now a member of YouTube Partner Program and (!) his RTP Channel is No. 1 in Japan. Congratulations Adam!

Tomorrow I will carry on with my article about training-motivation, can't wait to post it here.

My day went very much according to my plan: 100 % is today's label!

I logged some more kilometers into the Nike+-Shredder Challenge (From FAT to PHAT IV)which I will (!) finish with 300 + kilometers: There are still 69 kilometers (42 miles) left.

I will be back tomorrow,

Juli

Friday, 25 July 2008

Milestone Day ...Off the Couch Day 11

Today was a milestone-day for me, soemthing very emotional and encouraging, cheering up happened:

Adam Waters, the master of accountability, THE example for body and mind transformation and a fantastic inspiration himself, spoke today in his own blog about my goal to finish the Nike + - Shredder Challenge "From Fat to PHAT IV" with more than 300 km.

You can check it out here:http://rtpblog2.wordpress.com/2008/07/24/day-624-juli-is-running-wild/

Adam's blog post touched me very much and it fires me up even more to live up to my own expectations:

I experience more and more what Adam talks about -> POSITIVE PRESSURE.

Since a little bit longer than 3 weeks I am into daily blogging and I can feel the effects it is showing on me and to me.
Daily blogging and daily accountability takes you easier to your goals, former unthinkable, undreamable dreams can become reality, step by step, sometimes baby-step by baby-step but it takes you further to your goals.

My general well-feeling-level is increasing, I am feeling better and better by being part of this wonderful circle of people who also follow a dream and give their daily best to get there and make it reality. I am thankful for all my new online-friends around the world who carry me literally on a wave which pushes me further and faster to my goals. Hugs and smiles to all of you.

After logging my daily kilometres into the Nikeplus.com-page I can see that I need to run about 85 kilometers (about 52 miles) within the next 6 days to reach my goal. I am looking very much forward to run so, :-).

After a day with meetings back to back and this most wonderful emotional milestone I feel extremely happy and still dance a bit like Snoopy.
After all, the day was 90 % according to my plans...my nutrition was the opposite of spot on.

Tomorrow is a new day, I am very tired and

I will be back tomorrow.

Thursday, 24 July 2008

Off The Couch...Day 10

First of all: Thank you so much for the encouragement in the past weeks and days, it gives me exactly the feeling and power I need to take myself through this mission, it is great to be part of this very special circle. Thank you....(I wish you could see my smile now...).



My first day without caffeine and I feel as if a rock fell on my head.

I have a huge head-ache (i never had one like this)m this it is an indicator that I am a real coffee-holic.



This morning I managed to finish HIIT and some light weight-training when it hit me straight into my head.

I couldn't train at all....afterwards. Had difficulties to concentrate and am very happy to go to bed now.



Debbie, thank you for being an inspiration to get rid of caffeine, I really need to kick it out of my system. I have the feeling that each body-cell of mine is member of the "Arrabica-Union" or "Anonymous Java-Lovers".

I am happy that I made this start and I will pull myself through this period because I hate it to be dependent to something.





Tomorrow I will train again...Nikeplus showed today 198, 89 km...which means I have 7 days left for a little more than 100 km...I will start tomorrow.





I will be back tomorrow.



Juli



P.S.: Nutrition and Projects were fine, training due to my head-ache not completed or not started. 75 % for today.

Wednesday, 23 July 2008

Heat Up! 300 km plus! /Off the couch...Day 9

In addition to my mission-statement I herewith declare:

I will finish the Nike-+ challenge FAT 2 PHAT IV with more than 300 kilometers.

Reward: A giant ice-cream!

Better run hard and think bíg.

---------------------------------------------------------------------------------------------

My day went so far "okay", the nutrition was not spot on, training and projects went well.

I will be back tomorrow.

Juli

Tuesday, 22 July 2008

Off the Couch...Day 8

Thank you so much for all your sweet messages and encouraging me so much, thank you, Christy, for even mentioning my little log-book in your blog.

I read most of the blogs and will comment tomorrow again, tonight I am just too tired write on your comment-boards and the Internet-line on this airport is snail-slow...I could send a letter to all of you, it would be faster.

Tonight I am travelling home and I am happy to sleep in my own bed.

The day went well so far, my nutrition was much better and I think 8 instead of 12 km of running is also okay when I tell you that I was on my feet the whole day.

So I think a little-wobbly 100 % is fair, ;-).

I will be back tomorrow,

Juli

Monday, 21 July 2008

Off th Couch ... Day 7

I am on a business-trip again.



I ran 10 km and did my HIIT, TT-Training...due to the fact that I am not using my own computer here I cannot upload my results in the Nikeplus-Challenge which I will do tomorrow.

My nutrition was very bad and I must make a massive change tomorrow, I am too tired and I think it comes from eating the wrong stuff.



90 % are the results for today.





I will be back tomorrow,



Juli

Sunday, 20 July 2008

Off the Couch...Day 6

I had a good day with running twice and lots of outdoor-activities,

now it is late at night and I just want to go to bed.

Since 3 days I have problems to upload my statitic-file; I will fix this tomorrow and find a better way to log my statistics....and I will start to focus on my nutrition tomorrow.

I will be back tomorrow,

Juli

Saturday, 19 July 2008

Off the couch ... Day 5 Motivation for Running

Motivation for Running in general PART 1

Last week a friend of mine asked me what I do to motivate myself every day new to run regularly.

Well, this is a very funny question as I am just running (again) 22 days but I tried to add it up in a list what motivates me.

Set Goals. Do it yourself.
I set goals for myself, I have dreams and knowing that these goals are SMART I try to make them come true.
I wrote the goals down and I chopped them into little pieces. You cannot eat an elephant in one meal (on toast, ;-)), but you can eat an elephant bit by bit.

Use a Training-Log.
My training-log keeps all big and small details. It comes in a little book and looks after 22 days already a bit shabby but "loved". It keeps my training, my training-forms. Time, mood, who went with me, training-partners and sometimes a little “souvenir”, like a dried poppy or a shell…yes, I know, very girlie but shouldn't’t it be fun?
Michael from http://thefatburningmachineblog.com/ keeps everything from eating-times to calories and exercises in his published log and writes it down; Mike from http://www.aussiebodybuilder.wordpress.com/ keeps even the rest-periods of his weight-training in a written form. It is all in the details.
Both of them talk a lot about intensity and giving your best every day new and every day “better”. It motivates a lot if you can see what you achieved already. A training-log does it for me.


Tell all your buddies about your plans and be part of a like-minded group.
Be a part of a group, even a group in the Internet.
For me it is working so well. Adam Waters from http://www.rtpblog2.wordpress.com/ is Mr. Accountabilty and HE KNOWS from experience to get what you want and how. Tell the world about your dreams and show daily that you are working on them.

Do what you preach and follow your plans in this group, your buddies will cheer you on.
Have a blog or report to people. Communicate as much as you can and JUST DO IT.


Lilla from http://www.shekhinahdivine.blogspot.com/ shows every day in detail what she did, she even copies her different buddy-groups to her blog so you can see with one view what she achieved in one day. Invite people you know to join activities, share your knowledge and experience.
Encourage like this all like-minded people, see the different goals and dreams and learn from their experience, knowledge and courage (yes, this as well, it is not easy to reveal deepest emotions and show (emotional) "love handles"). Just BE part of a group.
It sounds like "Anonymous Runners" or "Anonymous Whatever" but is works and the more often you are involved in this group the more you will be encouraged by it and the members to follow your self-set (!) dreams.
You start by “riding in their slip-stream” and with time you can become a pace-maker, a tempo-maker or something else. You can be what you want and who you want. But the group- and buddy-effect is magic.
I highly recommend it.


Keep Reminders around you.
I have these little reminders everywhere:

My running-shoes close to the door, my NIKE+-adapter in the bath-room, protein-powder never in a cupboard but openly on the kitchen-desk, a post-it in my diary, my daily goals on top of my diary.
Make your own screen-saver with some motivational affirmations.
I had once a training-partner who used to wear his sports-underwear all day, load some motivational music to your sound-system & listen to it first thing in the morning,

(Part 2 will follow soon)





My day was packed with work and almost according to my plan, I must make a plan how I will deal with my nutrition in the future as I need to change a couple of things.



Blogger has again problems to load up my accountability log, I managed 90 % (the nutrition point kicks me out every day...)



It is late at night, sleep well,



I will be back tomorrow,



Juli

Friday, 18 July 2008

Off the Couch...Day 4

Jeff Galloway wrote the following article which I would like to share with you:

The Inspiration Muscle

When you're tentative about your motivation getting out the door for a run, if often helps to read (possibly out loud) the following list of benefits you receive after running:

  1. Your attitude is better after every run
  2. Stress is released, often completely dissolved
  3. Natural body chemicals (endorphins) relax the body, reducing or eliminating muscle aches and pains
  4. Your spirit is engaged, leaving you with feelings of accomplishment, confidence, and strength.
  5. Body and mind are connected, giving you the confidence that comes with being a more "complete" person.
  6. Your right brain is engaged, energizing your creative and imaginative resources.
  7. You're learning connections to hidden inner resources which kick in whenever you're under stress.

Today was except for my nutrition (will start with that next week) according to my plan.

I will be back tomorrow,

Juli

post scriptum: "Blogger" has problems to upload my today's statistic, I will post it tomorrow morning.

Thursday, 17 July 2008

Off the couch... Day 3

"If you train hard, you'll not only be hard, you'll be hard to beat."


Tonight I am posting shorter than normally:


My flight was 3 hours too late and I came home 00.20 h at night knowing that my 16-km-run was still on my daily list. I jumped into my sneakers and hit the roads but it started to rain, I was too tired to run 16 km, only 11.4 km. I think it is better than nothing but I have to improve my planning.


Sorry for not visiting all your blogs I will do that tomorrow morning, now I am too tired.


I will be back tomorrow,


Juli



Wednesday, 16 July 2008

Off the Couch... Day 2

I am on an urgent business-trip again, unplanned, and need to sleep over in a hotel.




I ran approx. 11 km, an hour and forgot -because everything went so fast today- my Nike-wristband at home. I couldn't log my kilometers/miles today due to the forgotten wristband. The hotel has a pool in which I swam today and decided to switch today's training for tomorrow's training.




I am happy that I could manage my training today but my nutrition was not perfect, lots to improve, I am a "metting-snackie-bagel-victim", ;-)




I will be back tomorrow,




Juli










Tuesday, 15 July 2008

Off the couch... Day 1

My first day in my new mission after I received yesterday so many warm and encouraging messages which made me feel like "flying and dancing like Snoopy".


Today I am back and started with an easy slow run of 12 km. I took it very easy and am looking forward to all the things and goals which I will achieve within the next weeks and months here.



I am very excited and


I will be back tomorrow,






Off the couch....it is for the dog! Mission-Plan


Here all of you can see my complete training plan until the 21. November, 2008.


My goals are:


1. I have a very active, "jumping", vivid body which (I think) is beautiful and which I love.

2. My body-fat was reduced from 19 % to 13/14 % (50 kg/ 163 cm), I am strong.

3. I am happy.

4. I run 10 km in 44 mins or less. I run a half-marathon in 1 hour and 40 minutes or less. (Milestone: Finishing a short Triathlon in Stockholm on the 24th August, 2008)

5. I finish my business-project 1 and 2.

6. I am a loving and kind person.

Monday, 14 July 2008

Wake Up Mission Day 14 of 14

I finished my missionm my wake Up Mission, which was a baby-mission, but I did.

I wanted to get "back on track", see if I can still do it ...and I can. I ran every day and followed my plan strictly. Thank you to all the Shredders, Adam, the master-shredder and all fantastic members of the Shredder Council. You made me stick to my plan!

I smiled this morning all over my face, did twice 45 minutes of stretching and have to announce my new mission which starts tomorrow:

"Off the couch...it is for the dog" (Thank you, Dougal.)

1. I have a very active, "jumping", vivid body which (I think) is beautiful and which I love.

2. My body-fat was reduced from 19 % to 13/14 % (50 kg/ 163 cm), I am strong.

3. I am happy.

4. I run 10 km in 44 mins or less. I run a half-marathon in 1 hour and 40 minutes or less. (Milestone: Finishing a short Triathlon in Stockholm on the 24th August, 2008)

5. I finish my business-project 1 and 2.

6. I am a loving and kind person.


I cannot wait to start tomorrow,

and I will be back.

Juli

Sunday, 13 July 2008

Wake Up Mission day 13 of 14

Just a short post as my day was long but very nice.

100 % for todays account

I ran 13 quality-kilometers and feel very relaxed.

I will be back tomorrow.

Sweet dreams.

Saturday, 12 July 2008

Wake Up Mission Day 12 of 14 Rest

Today was my rest-day and I just went for a short 20-minutes-tempo-run to lift my bones off the couch and I did some stretching.

The rest of the day was spend with loved ones and reading, taking care of my plants.


Earlier this week a friend who would like to run with me asked me why I would run and do sport, why I would be so enthusiastic about what I do.


After a handfull of seconds I told her that for me running and moving, being active is my personal path to self-awareness and something like self reliance. I like it to explore my limits and push my intensity forward with every training I do. I want to do what I "preach".


The great and admirable Adam Waters (http://www.rtpblog2.wordpress.com/) calls it "massive action", Michael Mahody (http://www.thefatburningmachineblog.com/) and Mike Groom (http://www.aussiebodybuilder.com/) call it intensity and claim it with "Lift heavy or go home.". All of them speak from experience, they are all so very successful in their missions.

It is about giving your very best in every moment, no cheating because in the end you are only cheating yourself.

What your "best" is or might be has to be defined by each person self, by dreams, visions and hopes; important is that one never forgets to take "massive action", "go heavy or go home".."run hard or go home"...run wild or snore on the couch.

And I added to the answer to my friend as well that one has to enjoy the journey, literally try to see the flowers at the side.


Run hard or go home,...but look at the poppies and roses,


I will be back tomorrow.



P.S.: Today, a rest day, was 100 % ;-).

Friday, 11 July 2008

Wake Up Mission Day 11 of 14

A nice day with lots of sleep, some running, working and relaxing.

My daily account scored today 90 %.

I could also finish my new plans for my second mission which will start on Tuesday; the name of the mission is "Off the Couch..." (thank you Dougal !).

Before I set up my programs I went to a doctor for health examinations and a sports scientist/trainer who is specialised in the field in which I want to develop. Their results were the headstone for the programs which I fianlly wrote.
More in the next days.

I am not in the mood to write much today,

...thank you everybody for the encouraging comments, support and "cheering up", it means a lot to me.

I will be back tomorrow!

Thursday, 10 July 2008

Wake Up Mission Day 10 of 14

Hey everybody,

I am back and tired, it is late at night and my day was far too hectic.

Due to my private life, work and sport I am completely worn out now and only want to go to bed.

My nutrition was better today than yesterday, I fulfilled my daily plan 80 %, ran and git the TT B in. (= 80 % as I didn't work on my planned private program and my attitude could have been much better)

Good night,

I will be back tomorrow.

"Ask yourself: 'Can I give more?'. The answer is usually: 'Yes'."

-Paul Tergat, Kenyan professional marathoner

Wednesday, 09 July 2008

Wake Up Mission Day 09 of 14 (NOW with NEW Shredder + Logo!)

Hello everyone,

I am on a business-trip in Denmark and feel a bit drained, it is already night here and I just want to go to bed.

I got my runs and strength training into my daily schedule (3 km tempo run & 10 km steady state) but my nutrition was bad today.

All in all : 80 % as no extra business-projects were planned or possible.

Good night,

I will be back tomorrow.


P.S.: Lilla, I like the Shredder+ - Logo a lot and think it looks really cool on my page, it is actually the one for which I voted as well, thank you so much!!!

Tuesday, 08 July 2008

Wake Up Mission 08 of 14

Long day at work, it is late at night here and I will just post quickly the statistics,



Attitude very good, 10

Nutrition Ok 10

Exercise cardio Run (9, 5 km intervall training)10

Exercise TT strength (D) 10

Exercise HIIT not planned10

Exercise Extra not planned 10

Business project S not planned10

Business project HP not planned 10

Business project B 0 0

Habit 10glasses of water10

90 %





I will be back tomorrow.

"In running, it doesn't matter whether you come in first, in the middle of the pack, or last. You can say, 'I have finished.' There is a lot of satisfaction in that."
-Fred Lebow, New York City Marathon co-founder

Monday, 07 July 2008

Wake Up Mission Day 07 of 14

The first week is over and I am feeling much better already.

I managed to get approx. 75 km of running into this week which means that my mileage has to be increased very little to fulfill one of my goals (will be revealed tomorrow). I have to focus on my weight-training and on my time-management.

Attitude Ok, read again in the book Mel gave me 10
Nutrition Ok 10
Exercise cardio Run twice (one snail-run, 3,5 km speed run)10
Exercise TT strength (C) 10
Exercise HIIT not planned10
Exercise Extra 12 km bicycle 10
Business project S 90 10
Business project HP 30 10
Business project B 0 0
Habit 14 glasses of water 90 of 100 = 90 %

It is so much fun to be here, thank you for all your support, I appreciate it a lot and it pushes me further and further,

I will be back tomorrow,

Juli

Here is something funny:

http://www.youtube.com/watch?v=k4MgoTFkSdc

Sunday, 06 July 2008

The Fire Is Still Burning/ Warm Up Mission Day 06 of 14

A relaxing day,

with my first tempo-training in ages...4 times 1500 m with a 90 % max.

I am still "suffering" from 2 days on which my sportsband didn't measure correctly the distance and time. The first and second day.
I found out that the Nike+ - plus - program adds the times up, and I have to work it out/down over the next weeks. My average is about 6 minutes, today I ran 4.45 per kilometre on a round-track. So exciting to feel that I can still do it and that the fire is still burning. But there is LOTS to do to come back and be the best Juli I ever was.

From tomorrow on I will focus a bit more on time-management and nutrition a bit more.

I will be back tomorrow

Warm up Mission 05 of 14

I was too tired to post last night after returning from a function.

I managed everything yesterday except the nutrition part.
My "extra cardio" was 20 km on my bycyle, which I did in the mornings and ran afterwards.

= 90 %

Have a great Sunday,

I will be back tonight with the todays results,

Juli

Friday, 04 July 2008

Warm Up Mission Day 04 of 14

It is late at night & I am so tired...

...just the facts

"Warm Up" Mission day 4 of 14

Attitude Ok, read the book Mel gave me 10
Nutrition Ok 10
Exercise cardio Run twice (snail-runs)10
Exercise TT strength (2 x 50 p.u., cr.,dipps) 10
Exercise HIIT not planned10
Exercise Extra Not planned 10
Business project S 90 10
Business project HP 30 10
Business project B 0 0
Habit 13 glasses of water 10
90 of 100 = 90 %Accumulated 350 0f 400 = 87, 5 %

I will be back tomorrow,

sweet dreams.

Thursday, 03 July 2008

Warm Up Mission Day 03 of 14

My working day was hectic and packed but I am happy with the results except for the business-projects results. I had too many meetings today, next week will be a bit better.



"Warm Up" Mission day 3 of 14



Attitude Ok, focused on positivity 10

Nutrition Ok (had 2 mangoes & no chocolate!) 10

Exercise cardio Run twice10

Exercise TT strength 10

Exercise HIIT 30 mins 10

Exercise Extra Not planned 10

Business project S 0

Business project HP 30 10

Business project B 0 0

Habit 11 glasses of water 10



80 of 100 = 80 %

Accumulated 260 0f 300 = 86, 66 %



I am very tired,



will be back tomorrow.



Juli

Wednesday, 02 July 2008

"Warm Up" Mission day 02 of 14

A long day at the office, far too long and not well planned. I ran from meeting to meeting but was lucky enough to get some cardio-training in.



From next week's Wednesday on I could luckily manage to change my daily schedule so much that nobody can "overbook" my days anymore...at least not without my permission.



Furthermore I have to finish urgently my tax-declaration, I am a world-class procrastinator...



Below are the results of today:



"Warm Up" Mission day 2 of 14

Attitude Ok, focused on positivity 10

Nutrition Ok 10

Exercise cardio Run (ca. 8 km) 10

Exercise TT strength TT Not planned 10

Exercise HIIT Not planned10

Exercise Extra Not planned 10

Business project S 0 0

Business project HP 30 10

Business project B 0 0

Habit 9 glasses of water 10

80 of 100 = 80 %

Accumulated 90 %



I thought about Dougal's comment about hope; hope as a motivator, catalyst, trigger for that what one wants to achieve.

He is right, it is hope and in the meantime love, passion, compassion for myself. And faith. I believe that I will will aim my goals. Especially my main goal, I want to feel well again, feel fantastic in my skin. But what makes me so certain? Is it naive? Am I just arrogant? Or is it something magic which gives me the warm feeling of security?



Lazarus, a cognitive emotion theorist, defines happiness as that emotion which results from "making reasonable progress towards the realization of a goal" . Therefore every baby-step towards my goals make me happy and make me feel a bit better.



But what is hope? Hope is not and emotion like happiness, difficult to define but very much needed. It has a kind on an uncertain outcome and it can show personal (moral) values.

For sure, I hope but with every baby-step the uncertainty of the outcome of my hope fades off, it becomes more clear that I can reach my goals...faith...and of course love. Love for what I do and feel and for the people in my life who can already feel a small change.



Sorry for being so philosophical deep at night,



sweet dreams,



I will be back tomorrow,

Love,



Juli

Tuesday, 01 July 2008

"Warm Up" Mission Day 01 of 14

My first day was - so far even if I try to be humble- just great.

I managed a run and to do all the other "little tasks", the only thing which was a put back was my new Nike+-band which DARED to track only 1,17 km instead of the 8,0/8,2 km which I definitly ran.
Maybe I am too blonde for this thingie, maybe it is an easy to solve problem. I wrote to the Nike-guys, complained and took it back to the shop. A guarantee-case, ;-). I got a new one and: I will be back with the new "thingie" tomorrow again. The great and very admired South African runner Zola Budd ('n regte boeremeisje) ran barefoot and she was fast! I wonder if she has a gadget like this as well. BUT: It is so much fun!

Sitting here in my office and looking back on this first day of mine I can really say that I am very happy that I started here: I met many nice, cool, motivating and extremely positive people, I met a former Triathlete (Dougal, you are my hero!) and of course Lynda, Lilla, Meredith to run with.

My inner-happiness-level? Can one "score" it? I feel good today (like James Brown used to sing it) and feel something happening in me. Is this the start to something big?

Here are the daily results so far and I promise not to have unhealthy food tonight...

"Warm Up" Mission day 1 of 14
Attitude Ok, focused on positivity 10
Nutrition Ok (I had no chocolate!) 10
Exercise cardio Run (8, 2 km) 10
Exercise TT strength TT A 10
Exercise HIIT 20 mins but was tired 10
Exercise Extra Not planned 10
Business project S 90 10
Business project HP 30 10
Business project B 90 10
Habit 10 glasses of water 10
10 of 10 = 100 %Accumulated 100 %

Germany is very hot these days and I should definitely see that I get up earlier in the mornings so that I can get my longer run or cardio training finished before work...then I can also leave my cell-phone at home (which bothered me a lot!) and don't need to run during lunch-time.

Excellence is to do a common thing in an uncommon way.

I will be back tomorrow,

Love,

Juli

Monday, 30 June 2008

Day 0 on my way to myself.

I come a long way of 10 years and made finally the decision to get my attitude and attraction back.

Foremost, my main goal is to reach inner happiness again, to feel well in my skin, feel soul-beautiful, whole and just great.



To reach all this, I set up a plan which I want to follow through and instead of jotting down my thoughts in a long, boring text, I just bring up my main areas on which I will work:



1. Attitude: I was always one of the most positive people I knew and I want to return/be that. For that I will develop focusing only on the positive sides of "things" and "obstacles", knowing that I "can do everything" and go through it. For this Imade up a very private program, mainly by reading books and keeping track of all that what I am doing in this area.

In my accountability-log I will call this area attitude and I can "score" daily 10 points for living by my small daily goal (that what I want to do or achieve) .



2. Nutrition: I don't consider myself of being overweight or struggling with weight (I am 163 cm short and 52 kg) but I don't feel happy and have not much self-esteem in my body which I would like to change within the first mission (ending: 24 August, 2008...I entered myself for the Sprint Triathlon in Stockholm and think I am just "crazy" ;-) to do so. BUT I AM SO EXCITED! and I want to try to finish...750 m of swimming in the Archipelago, 20km of bicycle-riding, 5 km of running in a row!!!). For this I bought the famous book of Tom Venuto "Burn the fat and feed the muscle"...something I can just recommend...but I still have to put Tom's ideas and words into my daily eating-habits.

Nutrition contains also my drinking-habits, which shall from tomorrow on be at least 8 big glasses of water.

In my accountability-log "nutrition" can count 10 points.



3. Exercise: I was earlier in my life, before I became sick, a sports-jock and sport was good for me; it made me relax and it took me away from my daily stress. My job is really hectic and I work many hours per day, travels are involved and I have also sometimes a lack of sleep. Exercise will give me physical and also mental strength which is good for me. Mens sana in corpore sano.



For that I set up a cardio-plan which contains running and until I reach my first short-time goal at the 24th August,2008 I will also swim and cycle a bit.

The will also be logged on the NIKE+ -side and I will enter there a "challenge" as well to keep me on track.



Strength training will be a training program from the e-book Turbulence Training which I like a lot: It is easy, doesn't take too long and is not boring.

Furthermore I thought about crunches, dips and push-ups.



I will try HIIT on some days as well to get my body-feeling back and motivate myself.



Each exercise will count 10 points.



4. Furthermore I have 2 big business-projects and each of them can count 10 points per day as well if I follow my very private plan.



5. Life-long-learning is also huge point in my life and I want to fulfill 2 projects within the next 18 months, it might push my work-life a lot and I want to follow it up by a private plan. Following up this aspect of my life will count 10 points.



6. My main business-project, which can daily count 10 points.



7. Implementing new habits into my life. I give myself for each new habit 28 days to become a habit and want to start with drinking 8 glasses of water assuch a new "habit".



So much to do...and I am so excited to start tomorrow!



Thank you Lynda, Lilla, Christy, Debbie, Suzette, Adam, Michael, Mike, Dougal (You know who you are!) for so much inspiration in the last 9 months... I sat on the fence and watched your fabulous way. You are all so positive and spray a good and warm atmosphere.

And thank you Carolyne Myss for the great seminar last weekend. It pushed me off the fence to take action...the time has come, 10 years is a long time. I want to start now. To start to become me and make the right choices.

:-D