Run wild.Take massive action.Be happy.

Day 2 / 84 “heavy arms”

Hello Shredders,

I think I will brush my teeth twice tonight after I can hardly lift my arms tonight…how will it be tomorrow.

I got all my meals in and struggling a bit with the protein-intake. But it was still okay.

As training I did Adam’s massive RTP-training and a 30 minutes interval-run. feeling very good after I made the start and happy because I got a


(The picture shows me after my training.)

100 % compliance.



Take massive action and run wild.




Day 1/84

Hello Shredders,


my first day is in the can.

I am posting it a bit late but took the picture last night after my training (You can see that I was already very tired but happy that I got everything in.)

Nutrition was well, I had two berry-smoothies and feeling very happy after I finished the day.

I also started my triathlon-training, so I am 100 % compliant to my plan.




100 %

Run wild. Take massive action.


P.S.: melovitch, shred hard! It is time to impress ourselves!


Day 0


11 tricks to train through long outdoor cardio-sessions

Hello Shredders,

people asked me what I do to get through boring outdoor-cardio sessions. Here are my little tricks and games.

1. I put a certain amount of pearls (mostly 10 to 15) or tiny pebbles into one of pockets of my running-pants. After a warm-up-period I run a certain distance and one pearl or pebble wanders from the first pocket into the second pocket. My work-out is over when I put all pearls from pocket # 1 into pocket # 2.

2. I think about a certain small reward while I am running, cycling, swimming, walking, Nordic-skiing with which I might reward myself for finishing the training successfully. I like a nice cup of tea on the couch, a new pair of running-socks for keeping my cardio-plans, a relaxing, indulging bath, a piece of chocolate, etc.

3. I run a Fartlek, which is literally Swedish for “speed-game”. It means basically that you play with speed and distance. Just mix it. And run from pole to pole, from lantern to lantern, with a little bit more intensity and speed to the next tree, etc.

4. I search for new cardio-tracks: I always look for a river to train by, nice streets, forest, and beaches. I love to run along the ocean or lakes, in forests.

5. I put my favourite training-clothes on or get some new items.

6. I take a bus or ask my partner to take me to a certain spot in town and I just run home. (Carry some money, a cell-phone and something which shows your identity with you for emergencies.)

7. I run with a running-buddy or with my partner or I ask them to come along on a bicycle.

8. I mostly run without an MP3-player but it can be fun to take some music with you. Then I listen to cardio-coach-programs (http://www.cardiocoach.com/) or some music.(N.B. Running with headphones can be very dangerous because one is not completely aware of the traffic around.)

9. I learn vocabulary for a foreign language and carry them with me on a little card while I train outside.

10. I “write” a mental “for-what-I-am-thankful”-list.

11. While busy training with a very long cardio-session and feeling bored I think about some personal successes which I already had. (reaching my first personal best time, running for the first time 5 or 10 kilometres , etc.) and try to re-feel the feelings which I had reaching these goals.

Until tomorrow,

Run hard.
Take massive action.


11 reaons to run.

Hello Shredders,


I am back. Thank you that you found my blog-page. I will write in this blog about my physical and personal transformation, my running, sport and other events. 

Running wild, take massive action and be happy is my mantra.

Running wild is something which I do already for a certain time in my life and I just love it. I love to be exposed to nature and find some time with myself and challenge my body.


To take massive action, an expression of my online-mentor Adam Waters. He is well known as the master of online-accountability and made himself magic transformations  ( check out his blog http://rtp-blog.com ).

To “take massive action” describes what I will do in 2009 after I recovered from being sick for a very long time now.


People ask me what I do to motivate myself to start every day new and to follow my plans. Of course, first there are my very private personal reasons why. These HUGE motivation-triggers which keep one the way But there are little “tricks” which make running fun every day and I think of them when I tie my running-shoes.


Here are my 11 reasons to run and get out of the house:


  1. I feel alive.

  2. I am looking forward to the nice feeling which I will have after an intense training.

  3. I am exposed to nature and weather.

  4. I get to know my neighbourhood.

  5. I see the seasons clearly, not only from T.V. or calendar.

  6. I train my cardio-vascular system.

  7. I train my muscles.

  8. I burn more calories, get/stay lean/attractive.

  9. I have some “me” time.

  10. I can solve problems in solitude.

  11. I can beat my personal best time or just cruise around.


What are your reasons for running, doing sport outside or simply shredding outdoors?


Tomorrow I will write about my little self-motivation tools, the little things beside my PRWs (personal reasons why), the little tricks which make it fun to shred or do sport even if I am bored, it is raining or snowing heavily or it is 35 degrees and I have to get out of bed in the earliest morning-hours to have a chance to do my cardio-training outside without fainting.

Until tomorrow!


Run wild, take massive action.