Tracking my steps has been good for me. It has really highlighted how little I move during the day. I am coming home with 3 thousand steps….not enough. Now I have been going on power walks at night to make sure I don’t let my partner down….and we try and beat team KT. Unfortunately it is not all good. I have been really bad on my caloric intake so I am only down a total of 4 lbs. I will be more disciplined in the future. I hope all that are engaged in MTM are having fun and feeling healthier.

Greetings from the air over Austria & Germany,

Quick update.

Got a solid workout in, 28 min on bike (did some good business reading while on the bike), some stretching/balance and plank, about 12 minutes.  Healthy lunch, chicken and I ased for a triple order of asparagus, so 2 good servings.  Then did 5 minutes sitting outside looking at lake, which I would not have done normally, thank you Match the Mayor!  Also did 10 more minutes, the first 10 minutes of the drive to the airport – resisting the urge to get right on voicemail.

We have some exciting momentum in Germany, I am happy to be going back to see if I can help.

All the best to you, my almost 3000 partners in the quest for a healthier life!

KT

Good Morning,

Started my Wednesday here in Austria with 1.0-1.5 servings of fruit, a huge green apple.  Will do 30 minutes of email then head to a workout.  Then eat brunch, then off to airport to fly to Germany for the start of our German physician summit.    The drive to airport will allow me to start catching up with voicemail, the flight will allow 90 minutes of email, the drive to the hotel should allow me to check in with my assistant and cover part of her list, the first 2.5 hours in the hotel will be conference calls, then at 8:15 a business dinner starts.  Back on the field !

Catch you later, hope you are all having a good day!

To affect the quality of the day, that is the art of life.  (Thoreau)

KT

My progress report for the last 2 days

Monday, 22^nd June-15

1. My exercise count – Early morning – did lunges of 30 steps (15 each – back & forth) in 1 rep – did in 4 minutes. Climbed home stairs – 20 steps for 10 minutes.  Did mid-way sit-ups – 20 counts at each rep – did 5 reps. Lying flat on carpet, happy feeling the abs …but didn’t look right when I got up L. Enjoyed my evening ½ hour voluntary work at the temple with my friends – cleaning, washing and mopping (see attached).

2. My produce –  miserable!  Settled for quick meal tom yam ‘maggi’  noodles courtesy from the pantry during lunch. Dinner – thick spinach soup with tomatoes with 2 slices of sunflower grained bread. Finished with 1 kiwi fruit.

3. Meditation –  took the easy way out this time. Observed 10 minute silence in yoga sitting posture in temple. Happy to doze off straight at bedtime.

Sunday, 21^st June 2015

Exercise count

1)      My exercise  –  woke up a little refreshed.  Climb staircase – 273 steps x 7 minutes; Jumped rope – 303 for 5 minutes only! Completed with 2 minutes of plank exercise.

Liked my weekend hobby – gardening.  Spent about 25 minutes – watering and gave a good ‘hair-cut’ to some overgrown plants (121 steps x 20)

But evening was quite exciting. Took off to Titiwangsa Lake Gardens around 5.30 pm.  This lake which sits close to city centre and 15 mins away from my home covers a radius of 3.5 km. Circled it at 3.5 mph for about 1 hour (115 steps x 60 mins), break 10 mins – watched  cha-cha dance performed by some senior citizens and young adults.  Really hilarious seeing funny body movements going out of rhythm …It was fun! Then continued for ½ hour more (it was getting dark but with street lights and still many more wanting to complete their evening exercise, I marched on for about ½ hr at speed of 4.5 mph (152 steps x30).

Felt over-exercised so had sumptuous Chinese seafood dinner with my family members!  Couldn’t resist …oh well!  I am happy to put on a little weight tonight after a tiring week!

2)      My produce –  5 veggie servings for the day. steamed kalian with garlic; claypot beancurd with Chinese mushroom, stir-fried ladies fingers with carrots plus mixed fruits (watermelon + pineapple).

3)      Meditation –  it’s becoming easier …has to do with the mind wanting to complete the last activity for the day!

Saturday, 20^th June-15

Woke-up very late into the morning. Already plan to laze a bit.  Climb stairs (did couple of reps) for about 10 minutes and ended with 10 minutes of breathing exercise & stretching.  Cooked lunch for my family members – spaghetti with baked salmon, served with steamed broccoli, carrots and sweet corns. Had 2 full glasses of watermelon fruit juice. Then decided to shop for some wall lights. Picked some nice collection reasonably priced!  Dinner was equally good – a bowl of leafy salads, topped with avocado and 2 boiled eggs!

Decided to head to the city lake for a good long walk in the evening. To my surprise and right timing, I joined in a fun race-walking. It lasted for 1 hour.  I took the 58^th spot.  Didn’t realize there were many veterans amongst the public!

Day ended well & fulfilled –happy indeed! Did breathing exercise and stretching for about 15 mins and retire to bed early at 10.30 pm.

Regards,

Uma

Good Morning DaVita !!

Remember “DaVita” is the name of the ENTIRE enterprise, including HealthCare Partners, Paladina, etc.  So it is not leaving anyone out.

UNFORTUNATELY it is a cold rainy day in Austria, in Salzkammergut.  So we will not be able to do a third consecutive 9 mile hike.  Darn.  The hikes here are beautiful – easy to walk next to one another, smooth footfall so you can look around, next to lakes, thru forests, thru little towns.  Just fantastic.  The time just cruises by…

I may have a gap in my reporting – It is Tuesday noon here, and at my brunch I had 1 serving of vegetable (in many places in Europe they serve cooked vegetables, and cooked tomatoes in particular, at brunches – so I also had one yesterday, I don’t know if I counted that Village Vitality) and 1.5 serving of fruit.  I had grapefruit, oranges, and nectarine.  I also had a Mayor’s Fiber Produce, some granola.  So pretty good start to the day, despite hotel limitations.

I took a bold act of personal liberation yesterday, and cancelled the 2 hours of business calls I had booked.  We were still out on our hike and the boat ride back from where we hiked to, and I cancelled them.  An entire day with no work!  Wow, felt so good.   Just so you don’t think I was rude, I did warn people when the meetings were booked that they might be punted.  I believe in pure vacation days when possible, but the last year they have been few and far between.

I would have had a dessert last night … and I would have had some pure carbs at brunch today, but I pictured the 2900 teammates sitting around me yelling “DON’T DO IT” … so I didn’t.  You guys were loud.

Hope most of you are leading a healthier life starting … if not at the beginning of MTM, then NOW.

“There is a calmness to a life lived in gratitude, a quiet joy.”

One for All.  KT

Yo DaVita, Inc.

Almost 3000 of us now, joining hands across the world, in the quest for healthier lives!

KT

Greetings from Austria !!!

Today  Denise and I enjoyed a glorious day off.   We did 22,000 steps !  another 9 mile hike plus misc stuff.  Our legs are a bit stiff, as today’s hike required some serious vertical.

The great thing about a vacation is you can design it to really enhance your health …. Or not.

This hotel stay does not make the produce thing easy, however.   Today I had a fiber serving of produce for breakfast, plus ½ a serving of fruit.  We skipped lunch, although I had 1.5 servings of fruit thru the course of our hike.  Dinner, alas ,only added one serving of vegetable, I should have requested monster servings with my chicken, my bad.

I did get 10 min of quiet time last Thursday, as I catch up on my notes.  And I got 10 min yesterday, and then some.  Today I got about 40, half on the hike and half in the hot tub by myself back at the hotel, looking out at a forest … and then in a chair outside our room, again looking at the forest.  Was beautiful, peaceful, healthy.

I hope many of you are having a great day.  On behalf of our patients, thank you for being so persistent and thoughtful!

All the best, KT

Yo DaVita, Inc.

I am in Austria, about 30 miles outside of Salzberg.  At the Hotel Schloss.

We (Denise and I) are dead tired.  But we did over 21,000 steps today – we hiked about 8.5 miles around the lake that our hotel is on.  We have not run into any Americans since we arrived here at noon today.  That is fun!

I also did 25 minutes on the lifecycle, and 15 minutes of PT and stretching.

Alisa, I did 10 minutes of quiet time last Thursday … and today.  Not on Friday or Saturday however.

Sorry, I am about to collapse.  Take care, and picture the 2700 teammates cheering you on to a healthier life!!!

KT

Flash Report Fellow MTM’ers …

We now are up to 6 teammates from outside the US.  2 from Malaysia, 1 from Portugal, and one from India.  It is a start!

KT

Good Evening Teammates/Citizens of the DaVita Village,

It is Friday night, I am on a plane heading to Europe.  Half pleasure, half business.  Sorry for the long gap, you will understand in a few minutes.

We got into Seattle after midnight, traveled to hotel, got to bed at  1:30 or something.  It was a productive flight, we worked right until the landing.  Up at 7:15 to go for a bit of a run, but after 20 minutes I pulled a muscle in my calf.  Darn!  Had to walk back.  Not fulfilling.

Had fiber for breakfast, ½ serving only.  And a banana, so that is a serving right?  Lunch was salmon but only 1 serving of veggies.  We got on a plane at 4 pm, so landed in Denver about 7:15.  I had a conference call once I landed, and then got to my mom’s nursing home about 8 pm.  We spent 45 minutes together, and then I took my younger sister out to dinner to catch up on her life.  It was an Italian restaurant, and I only had ½ serving of veggies.  I should have asked for some special dish to get more.  Oh well.

I did some work after dinner, and did 90% of my packing for Europe.  On Friday I had my shredded wheat produce, and headed in for a day with interviews for VP of Marketing for HCP, plus an internal special projects person, as well as a compliance meeting and a lunch with the CEO of a competitor.  I left the office to get to a chiropractor at 5:30, the latest time – great thing with new technology is I was able to do conference calls until the last minute.  I had to see one, my body was definitely out of alignment, that is part of why running did not work out.  He did some adjustments as well as some dry needling.  Anyone else had dry needling?  I have had about 10 sessions, it can feel pretty bizarre.

Then I headed home and got in a workout before leaving for the airport.  I was up too late on Thursday to get up early yet again, and I needed sleep to try to kill this cough.  It is getting better, as I am living a healthier life this week than last week.  My workout was 26 minutes on the bike, medium intensity (I remind you that medium still leave me dripping with sweat in the end), plus 15 minutes of stretching and strength stuff.   Made me feel much better about the 13 hours of travel coming up.  The good news about overseas plane flights is I get amazing amounts of work done!

Sadly, my weight was 197.4 this morning.  That was a surprise, I thought I would hold even.

I hope you are all doing well in living a healthier life, building new habits in our shared 6 week adventure!

One for All, KT