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Next Steps

Erka_shildeg Updated 26 Mar.  in #Food #Sport #Lifestyle #Run #DukascopyMarathon #Drinkwater #Morningexercises #Meditatedaily #Cutoutfastfood #Cutoutalcohol
Now the Contest Is Completed, Do This
Now, I ’ve just got finished my contest on a Dukascopy Marathon. Let’s talk about what to do now to:
  1. Keep my enthusiasm for continuing the good works that already started
  2. Take advantage of the momentum that gained during these 21 days
  3. Prepare to do it all over again, but this time, even better
  4. All of above
Mongolia: I want to share with you one of the interesting natural beauty which is about 40 kms from my home
So, what is next; Is the game over? Let’s …
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Results

Erka_shildeg Updated 25 Mar.  in #Food #Sport #Lifestyle #Run #DukascopyMarathon #Drinkwater #Morningexercises #Meditatedaily #Cutoutfastfood #Cutoutalcohol
Summary of Results and Achievements
It is almost the time to complete the marathon, and I am proud that I have achieved the tasks during the last 21 days. It has given me great encouragement and motivation to pursue on right lifestyle and good habits to lead me to greater achievements.
One more day left to complete the marathon, it was pleasant and energetic days to post and read and get motivation from others.
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How to motivate yourself to do exercises

Erka_shildeg Updated 23 Mar.  in #Sport #Run #DukascopyMarathon #Morningexercises
How to start exercising when you really don’t want to
I have been quite successful in overcoming the procrastination of not doing exercise. This is how I did. First work on frequency – aim to do some form of exercise five or six times a week. Then work on the time you spend at it each time you do it. Then move on to the intensity and make harder, or go faster. In this way, we are mentally prepared to get the habit of doing regular exercise.
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Push to Run

Erka_shildeg Updated 20 Mar.  in #Sport #Run #DukascopyMarathon #Morningexercises
Work like you don't need money, love like you have never been hurt, and dance like no one's watching. —Ray Denning
Today, I been in the gym and noticed that, in two weeks, I have added 2kgs, muscles are getting stronger. A decrease of fats and increase of muscles is a good sign that I am on track.
I still push myself to run and do the workout, it seems not yet formed as my habit but I will push myself until it becomes part of me.
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Weekly summary sheet

Erka_shildeg Posted 18 Mar.  in #Food #Sport #Lifestyle #Run #DukascopyMarathon #Drinkwater #Morningexercises #Meditatedaily #Cutoutfastfood #Cutoutalcohol
Weekly Progress
The results of the week starting from March 12 are much better than the week before and it looks like that I am on track almost in all 9 areas except meditation that forgotten twice.
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Weekly Progress

Erka_shildeg Updated 11 Mar.  in #Food #Sport #Lifestyle #Run #DukascopyMarathon #Drinkwater #Morningexercises #Meditatedaily #Cutoutfastfood #Cutoutalcohol
Weekly Progress
I am sharing my weekly progress measure. It looks like that I am on track but have failed in few areas. I was miscalculated my daily amount of water as 1.5 l until I found today that it has to be 2.1 l per day based on my age, height, weight, and nature of work I do. So I will increase it to 2.1 L from next week onwards.
Meditation. I tried several types of meditation but it was not as easy as I thought. So I made some researches and found a book about efficient thinking and medi…
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Choice of lifestyle

Erka_shildeg Updated 7 Mar.  in #Sport #Lifestyle #Run #DukascopyMarathon #Morningexercises #Readbook
Choice of lifestyle

Basically productive, energetic and healthy lifestyle requires 3 simple rules.
  • Rest enough
  • Eat clean
  • Move daily
Our body is meant to move daily but unintentionally we choose not to make time to move our bodies on a daily basis. Example, I sit 8-10 hours daily, sitting at the office during work hours and trading during the evening and I realize that time I spend being physically active had been dramatically declined as compare to childhood or young age. Today, I had been in th…
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Baseline

Erka_shildeg Updated 6 Mar.  in #Food #Sport #Lifestyle #Run #DukascopyMarathon #Drinkwater #Morningexercises #Meditatedaily #Cutoutfastfood #Cutoutalcohol
My baseline information:
1. Cutting out fast food, packaged juices, sausages and other products that include sodium glutamate- I am a regular user of packaged juices and sausages and fast food. I have decided completely cut these products from my food items.
2. Cut out alcohol- I am not a heavy drinker but specialists noted that to drink 3-4 beer per week is a sure way to become an addicted drinker. So I decided to cut it off completely.
3. Drink an adequate amount of water- I do drink water irr…
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Weekly report

Erka_shildeg Updated 24 Apr.  in #Food #Sport #Lifestyle #Computer #Run #DukascopyMarathon #100Steps #Stretchingexercises #Breakday #Lastmeal
Summary of the week
1. Achieving a Goal. Goal one-Positive self-talk. I failed last week on positive tone due to loss of job and tried to be positive but it was really hard to keep the mode. But by the weekend I recovered. Goal two. It was to design commercial website. I collected sufficient resources by now and chose the word press to start with.
2. Spend less time on a social network. This was really helpful not to spend on the social network. The only problem is now looking at WhatsApp messag…
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Baseline measures

Erka_shildeg Posted 6 Apr.  in #Food #Sport #Lifestyle #Goal #Run #DukascopyMarathon #100Steps #Socialnetworks #Stretchingexercises #Donotcompare
Yesterday, I uploaded the tools that I am going to use during the 21 days marathon. Today I am entering the the baseline data to measure my progresses.
Baseline measures:
1. Take a break once a week: I normally do not take break and tend to work continuesly so the baseline number is 0
2. Meals should be taken 3-4 hours before sleep: I used to take meals 1 -2 hours before sleep
3. Not to eat while watching tv or working on PC: Baseline data is "often eat while working or more than 70 percent"
4. …
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