How Much Is An Oil Change For Mini

takes a break away ... And Back Again


We are back. Well rested and in high spirits. I think the Egyptians are glad you are rid of Sandy and me ;-)

The Bad News: there is no
Jimmy at the pool bar. And worse. It was also the pool was not heated. So sit with the water and beautiful shoot once was nothing.

The Good News:
There was gin and tonic and Cuba Libre at the pool bar ;-) And the weather was great, we have made efforts, and I even made my first try-dives.

But the best is ...
Despite sensational kitchen and three meals a day, usually, three Courses had - I have not increased. Not to take. LOGI thus acts on vacation. And although we did not Walking and Fitness Training, Sandy kept me with plenty of snorkeling and diving on the go. Patently more than a good substitute

:-) So now muddle the first time by the tens of emails and think, I like the blues where I find myself back in training umwandele

;-) Thank you all, Sandy &
; Werner

Definition Of Educational Media

Even bloggers need a holiday.
why we will get back to the sun for a week from your batteries. While Sandy appears to be finding me at the pool bar above. I hope to have Jimmy there :-)

Best regards, Werner
+ Sandy

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Out the door sticks

Yesterday I did it despite all the hustle and bustle but still managed to go to training. And if you actually is - even the same aerobic training on the bike and cross trainer.

are Here I noticed two things: first

These training devices are of the gaming experience for me no real alternative to Nordic Walking. An hour to connect to the site is just already not as funny as movement in the wild. Not even music and TV is not real.

2. Nordic Walking is for me much more effective to consume energy. In one hour of training by 20-30% more calories. So in spite of fog, cold and moisture: out the door :-)

strength training
according training plan

The Polar data.

Exe. Time: 00:02:25
In Zone has 553 / 50%

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get

Christa struck again: 00:27:08 Limit: 107/147 Average: 113
Kcal / Fat. And already a little stick lies at the door. Well then we take it is going on :-) How was the task?

Take your 23rd Blog entry quote from the fifth set.

All right. Here we are. From my 23rd Block entry :
"Funny, I got the pulse is not high, although we of my modest training condition were traveling was relatively quickly."

* Grins * So a little excursion into the past but is something good. Yes, we were not really fit. Meanwhile, a half marathon and a marathon in between and we need to track about 40 minutes less. If I had not completely thought.

But it was early summer. And I would have really given the foggy and cold weather like this again ;-)

Sun not the beat between Blog, Photo Blog and Blogbox radio is boring, I'll stick Christa's still like him on :-))

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Weekly Review week 44

stagnant Training - pounds fall off.
Probably one of the first few weeks since a jalben year in which I did not have the training under control. Was just too much going on. But the pounds more cheerful. Despite the "Cheese Fondue Feast" on Friday the focus was still in the green field: 207 (optimal: 190 / Max: 225). And it parted again 0.8. Well then ...

view.
This week is stressful and it will probably tends to be fewer opportunities for training's. And goes next week, starting with the favorite wife on vacation. So rather modest 2 weeks in the project. Must be sometimes :-)

The weekly data.

Nordic Walking / Running
Mon: Lga, Rotsee, 2:00:32, 1465 kcal
Tue: LKA, home track, 00:55:55, 663 kcal
========== ======================================
02:56:57 h training time with 2128 kcal in 2 units

Fitness Center
Mon, strength training, Tae Bo (00:41:49, 618 kcal)
Wed, strength training
========================================== ======
2x strength training and aerobic unit 1 618 kcal

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Cheese Fondue rocks

really an ingenious Swiss invention. Cheese fondue. And finally, is again the fall and winter. Quasi season opening. I just love it.

Yesterday we were invited by friends. And there were? Right. Cheese fondue. I just got mega. When I recalculated my points today have less ;-) But something easy.

is really exciting. Such an evening skin clean with me including alcohol with 45 points. Fast my needs for 2 days. The more astonishing that my favorite wife this evening, a 5-course menu with no less than magic, only 16 points.

amazing what the right choice of foods for added impact. Sunday and now I am looking forward to Sandy's cooking skills :-)

Have a nice weekend!

Goldwell Country History

pants

Have a new trick up his sleeve. Can now my favorite black pants off without button and zipper open. And without a belt no chance. Hardly the first 10 kg are gone, we already have to worry themselves with new clothes. I can see. Remove the health not only positive sides ;-))

strength training
according training plan

The Polar data (home course).

Exe. Time: 00:55:55
In Zone: 0:51:50
Limit: 107/147
Average: 121
Kcal / Fat: 663 / 55%

... may

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slips Trick or treat?

powered by pixelquelle.de

On such a special evening one simply does not talk about sports and such stuff ... So. A nice Halloween. And if it's there with you - enjoy the holiday tomorrow!

Greetings from Sandy + Werner


The Polar data (Tae Bo).

Exe. Time: 00:41:49
In Zone: 0:26:55
Limit: 107/147
Average: 145
Kcal / Fat: 618 / 40%

The Polar data (Rotsee).

Exe. Time: 02:00:32
In zone: 1465 / 50%

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Weekly Review week 43

Stagnation by: 01:51:23 Limit: 107/147 Average: 137
Kcal / Fat.
Finally. It goes on. The new mix of Nordic Walking, Pilates, Tae Bo and specific energy absorption with MP5 proven. This week, I reduced a little over 1 kg of fat. 'm Really happy.

MP5 points not quite make it.
The natural "enemies" are called "guests" and "invitations" :-) While I my points very well under control until Friday evening had me eating together with friends brought something out of the concept.

Hat but still works. And that's the main thing. Is it clear when I explain to the mechanics again. Although I missed my target score, I lie still in the field of weight reduction.

My nutrition level.





That's the way ...
The combination of walking / fitness center, and I will continue MP5 . Drive That's probably what works for me. From the originally targeted three months for Episode 2 will probably be nothing. But that does not matter - we extend halt. And then I will get down to preparing training for the first half-marathon jogging. Ingolstadt, I come ...

The weekly data.

Nordic Walking / Running
Mon: LKA, 792, 00:57:52, 792 kcal
Tue: LKA, adult home track, 1:25:05, 1,294 kcal
Thu: Lga, Aelggi, 08: 36:28, 5325 kcal
=========================================== =====
10:55:25 h training time with 7411 kcal in 3 units

Fitness Center
Mon, strength training, Tae Bo (00:33:47, 588 kcal)
Wed, strength training, aerobics (00:35 : 34, 477 kcal)
=========================================== =====
2x strength training and aerobic units 2 1065 kcal

...

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absolute central

Alex at a cozy snack.

friend Alex had a top-notch idea. A day to take leave and at a Hike the beautiful fall weather to savor. Said. Done. Our starting point: the geographic center of Switzerland.

The geographic center of Switzerland

This calculated area is focused on the Aellgi-Alp (1.645m) above Sachseln in Canton Obwalden.

Ällgi-Alp above Sachseln

led us from where our tour to Blauseeli at an altitude of 2000m. Then we put up in the direction of the area Meiringen Hasliberg .

The Blauseeli

went after a lamgen Talabstieg it back uphill direction gable (2.035m). Herrlich, as before us, the mountains of the Bernese Oberland opens. Now we have one hand the views of the mountains back to the Pilatus Obwalden and see the other hand, already the Lake Brienz.

Even the famous Eiger North Wall (Eigner 3.970m) and the monk (4.107m) are within reach. On the left side of our views to the Titlis (3.239m) Super nice enough.

finally when we arrive at the mountain station Käserstatt , we must look for the return path. We are now 4.5h go and have not much time. Make easier we note that the return should be only 1:50.

View from the gable to Mt

Only something went wrong and we have lost our way cruel. Thus, but for four hours of it and we were just in the dark again to the Aellgi Alp. Overall, we were now 8 1 / 2 hours on the road. Rarely have I am so happy to be back on target :-)

An exciting and beautiful day.

The Polar data.
Exe. Time: 08:36:28
In Zone: 6:18:20
Limit: 107/147
Average: 117
Kcal / Fat: 5325 / 55%

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aerobics sucks ... My

... at least last night. And I'd been so looking for a little romp around music.

self-realization trip?
Unfortunately when the trainer today seems to be more self-realization was the topic. How do I get out the nesting choreography? And how do I make this the best possible group in the total confusion?

OK. I am perhaps a little vicious. But even "battle hardened" gals had their right effort. Bugs me something. When it comes to sports or choreography? With the nota bene also was not strenuous. 477 kcal was silly on my Polar after 35 minutes. But smoked my head. At this point, I broke ...

Whether that is something else?
Three coaches have given me only an hour this much fun. It is likely that aerobic and I do not really become friends :-)

The Polar data.
Exe. Time: 00:35:34
In Zone: 0:33:48
Limit: 107/147
Average: 126
Kcal / Fat: 477 / 55%

...

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Guggen season begins.

Our grinding in 2005

real nice. Here we go again. Yesterday was the first test of our Guggemusig . This is simply a fantastic winter hobby here in Lucerne. And of course, shortly before a turn around the extended round house - so we are fit enough :-)

The Polar data.

Exe. Time: 01:25:05
In Zone: 1:11:40
Limit: 107/147
Average: 133
Kcal / Fat: 1,294 / 50%

[Edit]

Since Chris has asked for it: Here is a picture of me from last Fasi (right). And no, the lady next to me is not Sandy ;-))

My Grind 2004:

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Karl's Column - bonus points for bad weather athletes

[every Tuesday.]

Endurance understood is a wonderful thing
(Free after Loriot)

's column Karl Ettinger

from left: in Frank, Werner, Karl

bonus points for bad weather athletes


Sunday afternoon in October In fine weather, the roads to the lakes in the cities are clogged with hikers, walkers, joggers and walkers. Fair-weather sports as far as the eye. Even the very last hesitate now has no excuse to remain in front of the television. look

1km from this height must be as hectic as the main road in front of a building of leaf-cutting ants.

And in the middle: me.

Again and again I have to stay behind slow walkers and groups are almost. The overtaking maneuver through the mud of the less well-developed shoulder of the walking paths. After I drag a weight to each shoe from persistently adhesive mixture of mud and gravel with me.

There should be a bonus system for bad weather athletes are introduced. When the wind whistles, the rain lashes, cold cuts and snow stuck on the face, points are awarded. The adverse weather, the higher the score distribution.

The point distribution may be done by one-euro jobbers. The distributor was sitting in his cottage at the lake by a barrier at the door. Drop by a bad-weather athletes, he gets mentioned in his bad weather bad weather sports athletes pass points. As the discount coupons, the gas stations allocated in the hope that the customer tank in the future only at a gas station that color.

With sufficient number of points receives the sports fan's certificate, he may put on like a backstage pass proudly.

Each pure good weather so the athlete must then make award winners and place together with the other pure fair-weather sports a wide enough street. He must pay homage to the Teflon-sport jacket spread out before him and other signs of recognition the bad weather sports performance.

But instead I keep running through the slalom Parkour from fair-weather day-trippers and no one knows that I am the one who makes even in the most adverse climatic conditions for life on the roads of the city parks and lakes.

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clean sweep Billy ...

Today we have we will actually meet for the first time: Tae Bo. And we even liked it. A lot of action.

Well, perhaps not quite so clever to make the weight training in advance. At times, we have the tired legs barely made from the floor. But easy. No master falls from the sky. At least conditionally, it was no problem. Be Let us now draw clean regularly. really fun.


Source: billyblanks.com

And anyway. In terms of fitness is a perfect day. Walking in the morning. Today, exactly the MP5 points achieved. Weight training and Tae Bo in the evening. If only the office stuff would work so well ... Everything you can probably have not ;-)

The Polar data.

Exe. Time: 00:33:47 (+ stretching)
In Zone: 0:13:42
Limit: 107/147
Average: 144
Kcal / Fat: 588 / 40%

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And get rid of ...


Finally. After the regeneration of weeks before and after the Half Marathon it is now in the third Training block of Episode 2 our project.

surly something my body has responded to the interval training today in the morning. After the first unit jogging my feet hurt like hell. Also my psyche was ready to gain the dull autumn weather and wet roads and lots of little leaves.

And exciting. That's probably exactly the point which has to be overcome. After the 3rd Interval, the pain away and I suddenly saw the beautiful colors of the trees and the great play of light over the lake. When I came home sweaty, the world was right again. Full Power. Again interesting ...

The Polar data.

Exe. Time: 00:57:52
In Zone: 0:53:04
Limit: 107/147
Average: 127
Kcal / Fat: 792 / 50%

...

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Weekly Review week 42

completed regeneration.
The recovery from the half marathon we have now been completed. And I'm happy about it. Somehow I get the regeneration of weeks now before very long. But we have a beautiful Saturday outdoor tour of the breezes indulgence. That was really great.

The first week with MP5. to control
The amount of energy to the points is interesting. You can tell quickly what are weaknesses and improve what you can. In the weekly total number I've got a "landing point". This was only possible with the 15 bonus points on the outdoor tour.

Seems to work. And actually
. The scale shows this morning, 0.5 kg less. That would be under the prognostitierten 0.5 to 1kg per week, you should do with MP5. Gaze mer mal ...

...

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Dadwalk

Today was again Surprise Weekend. And Sandy's Dad a great outdoor Tip had in stock. The ascent of the breezes (2.404m). And real. A beautiful, high alpine walk in sometimes rough stone landscape and spectacular views.

breezes 2.404m, Photo: Marcel Fuchs

Thus, this morning we went to Dallenwil and the mountain railway to Niederrickenbach to 1162 m. From there it went well for 1.5h Brisenhaus SAC where we have a nice vegetable soup can taste.

sight Stanserhorn and Pilatus (back right)

Then on forest brother towards Haldigrat. Fantastic. A sensationally beautiful stone landscape. And then the climb to the breezes. With beautiful views towards Mount Titlis and the Bernese Alps in one direction and Pilatus, Rigi Stanserhorn and in the other direction. World class.

View from the breezes, Photo: Bruno Linssen

On the way back, we have turned in still in Berghaus Haldigrat and have a Haldkafi eaten with brandy. This is the end of a hike. Then the chair lift back down from there and crocheted by cable car down to Dallenwil. What a beautiful for a day.


The Polar data (with breaks)

Exe. Time: 05:47:12
In Zone: 3:25:33
Limit: 107/147
Average: 111
Kcal / Fat: 3,138 / 55%

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friend alcohol

Aha.
Alcohol. Probably also a hurdle on the way to the perfect body. At least show the first experiences with the points system.

Basically, there is free use. However, it should not be more like 16 points a week on alcohol. And since yesterday for this week off. And where I love working with Sandy 1-2 glasses of wine.

Sensitized just already such a point system. Well then, in a "dry" weekend. Get the next week divided better. But yes, this phase will happily be over again sometime :-)

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8 kg and 10 cm in 4 months


8 kg and 10 cm in 4 months
This is the estimated balance. Since Nicole and Charles's wedding, I've lost Nordic Walking and the change of diet on LOGI quite exactly 8 kg. And reduced my waist by 10 cm. Fits scho ...

off what now?
Regular sports we have now integrated into our lives. To remove this is for me the key. But not enough. We changed our diet. This is healthier, secures our weight and leads to a long term weight loss. Takes me at the moment too long, because the weight of the block development in sport.

Not too much - not too little.
And weight loss is difficult. For, as I've noticed less energy does not necessarily perform alone. It is unintentional quickly enough and then the body fights an emergency program. As I have seen in the search for weight stagnation , doctors recommend weight loss in an energy deficit of 500-800 kcal per day stay. This should be realistic abnhemen between 0.5 and 1kg per week.

What to do?
sport we maintain safe. Endurance training just like weight training. Because that is fun, improves the quality of life and supports the weight loss. Just as we remain in the raised area of a rational energy deficit?

Since I do not want to count my calories every day, I have myself decided to check the daily amount of energy for MP5 . This is the male version of the Points System of Weight Watcher.

The MP5 package.
As men probably have no interest in meeting with other fellow sufferers, the sytem as a "self-made kit is created. It offers tools to help you have the daily amount of energy in the diet under control. The package includes mainly manual, CD, Book Point, weekly overview of the available points and a tape measure.

approach.
To the right of the body every day Amount of energy supply, it is based on the points system. Here, each food is assigned a certain point value. You can eat what you want, as long as one does not exceed the weekly number of points. And you have to reach this point number. save more than 4 points per day is allowed. This prevents the one mentioned above emergency program.

Well then.
stopping by Let's just see how it works with me :-)

...

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Karl's column - sports companion king penguin

[every Tuesday.]

endurance sport is misunderstood something wonderful
(free after Loriot)

's column Karl Ettinger

from left: Frank, Werner, Karl

sports companion king penguin


A Halmarathon is something.

And only a marathon.

But against this, complete what king penguins, appears the Marathon des Sables as the walk to the bakery:

The lovely wings animals lay in the breeding season 200 km - in words two hundred - back kilometers in order to mate with the partner (target deadline is after about 3 weeks). Two hundred kilometers, with legs of length a pointing finger. Due to the Arctic. With an average temperature of minus 40 degrees. Without treadmill-tested high-performance running shoes

But that's not enough. After laying eggs the ladies go back to the ice hole to regain his strength and ranzuschaffen for food for their offspring. Again over the 200 km. While the parents remains in the Arctic winter. With the egg on the feet (in the absence of suitable nesting material). With the darkness of Arctic winter.

time for the emergence of the Little Mama is back with the children's surprise, she conjures out of the basket in the back seat of the Golf Cabriolet. Meanwhile, it's summer and temperatures reach minus 20 degrees sensational.

shift changes. Now playing Papa again three times the Marathon des Sables. After the last 4 months in part with a little penguin egg or spent on the feet, he seems at first a bit untrained. But even this final of this year's mating season takes king penguin Papa, how I going to the toilet in the middle of the night.

In what was surreal cruel mood for nature, as she has come up with something?

Am I glad that I can run my 10km this evening, then take a warm shower and a Logi-snack and then to Mrs. Ettinger scurry under the covers can.