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  • znerp
    Nick
    @znerp

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Time for another beautiful picture of me 😂

I wanted to provide a little comment/feedback regarding my #octoberchallenge. 
The picture basically depicts how you can imagine myself trying to relax as much as possible to hold my breath for the aspired 3 mins (I tried lying down as well and while it surely was more relaxing it was less effective for holding my breath 🤭).
According to some websites relaxation as well as the right breathing technique(one facilitating the other) is key: breathing into your stomach for 3-5 seconds and double the time out. So that's what I tried. Every day in 3-4 cycles of breathing/holding for in total about 15 mins. And already on day two or three I easily got to two mins. Hence I wanted to go for three. 
And now I can say: while I am not quite sure if I can count the challenge as complete, I at least exceeded the three-minute mark once and a couple more times beyond 2.5💪Thus, I did get better at holding my breath, just not as much and as consistent as I had hoped (the best trials always needed a few preceding ones and the necessary relaxation). Anyway, it was fun and I can recommend going for the challenge. Try to push those boundaries for a month! You will be surprised how good you can get with some exercise, determination and the right technique 🙂 .
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#october #challenges #goals #motivation #pushingthelimits #ayearfullofchallenges  #everydayabitbetter
Time for another beautiful picture of me 😂 I wanted to provide a little comment/feedback regarding my #octoberchallenge . The picture basically depicts how you can imagine myself trying to relax as much as possible to hold my breath for the aspired 3 mins (I tried lying down as well and while it surely was more relaxing it was less effective for holding my breath 🤭). According to some websites relaxation as well as the right breathing technique(one facilitating the other) is key: breathing into your stomach for 3-5 seconds and double the time out. So that's what I tried. Every day in 3-4 cycles of breathing/holding for in total about 15 mins. And already on day two or three I easily got to two mins. Hence I wanted to go for three. And now I can say: while I am not quite sure if I can count the challenge as complete, I at least exceeded the three-minute mark once and a couple more times beyond 2.5💪Thus, I did get better at holding my breath, just not as much and as consistent as I had hoped (the best trials always needed a few preceding ones and the necessary relaxation). Anyway, it was fun and I can recommend going for the challenge. Try to push those boundaries for a month! You will be surprised how good you can get with some exercise, determination and the right technique 🙂 . . . #october  #challenges  #goals  #motivation  #pushingthelimits  #ayearfullofchallenges  #everydayabitbetter 
Stocked up on veggies for my #novemberchallenge (ripe bananas are definitely the fruit I consume the most as you might be able to infer from the picture😁). Since I got a little more busy due to starting my master thesis, I decided to do a challenge that doesn't take extra time during the day: I am gonna do Dr. Michael Greger'd daily dozen challenge every day of November. 
As I heard that you usually do it for a day and then challenge other people to do it, I want to challenge @kimlivo , @andi_siebzehn and @konatsu0856 to try it for a day! 
Feel like trying it as well for a day, week or even a month? I'd be happy if you accept the challenge as well :) And hit me up if you have suggestions for further challenges! .
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#november #challenges #dailydozen #plantbased #motivation #goals #ayearfullofchallenges #everydayabitbetter
Stocked up on veggies for my #novemberchallenge  (ripe bananas are definitely the fruit I consume the most as you might be able to infer from the picture😁). Since I got a little more busy due to starting my master thesis, I decided to do a challenge that doesn't take extra time during the day: I am gonna do Dr. Michael Greger'd daily dozen challenge every day of November. As I heard that you usually do it for a day and then challenge other people to do it, I want to challenge @kimlivo , @andi_siebzehn and @konatsu0856 to try it for a day! Feel like trying it as well for a day, week or even a month? I'd be happy if you accept the challenge as well :) And hit me up if you have suggestions for further challenges! . . . #november  #challenges  #dailydozen  #plantbased  #motivation  #goals  #ayearfullofchallenges  #everydayabitbetter 
Today I tried tempeh for the first time! 😱 by itself it tastes pretty disgusting imo, but inspired by the "cheat day carbonara" recipe of @everydayveganrecipes I meal prepped 4 meals with it. The fake carbonara tasted strange in the beginning, but it's actually kinda good, I think! Let's see how the flavour develops over the days 😄

And in the evening I had a nice cooking session with my fellow systems students where we made red lentil dal (not my idea😉). It tasted quite good and it was great to meet up again in this group before Juan leaves Germany soon :( .
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#tempeh #newthings #sundaymeals #cooking #plantbased #plantbasedfitness #systems #friends
Today I tried tempeh for the first time! 😱 by itself it tastes pretty disgusting imo, but inspired by the "cheat day carbonara" recipe of @everydayveganrecipes I meal prepped 4 meals with it. The fake carbonara tasted strange in the beginning, but it's actually kinda good, I think! Let's see how the flavour develops over the days 😄 And in the evening I had a nice cooking session with my fellow systems students where we made red lentil dal (not my idea😉). It tasted quite good and it was great to meet up again in this group before Juan leaves Germany soon :( . . . #tempeh  #newthings  #sundaymeals  #cooking  #plantbased  #plantbasedfitness  #systems  #friends 
On the last part of my travels I visited @philippk.1112 in Rome! 
We spent the weekend at the beach in Sperlonga with some Erasmus friends of his. Not only did we chill at the beach, we also rent a boat and swam in the ocean. Thus, we did not have so much time for sightseeing in Rome, but still managed to see almost everything I wanted to, like the forum romanum (photo 2), colosseum, Vatican city and some nice (and romantic 😄) areas like trastevere. Of course we enjoyed the time a lot and didn't take every photo that serious as you might see😁 
Yesterday evening I ended my journey by returning to Germany. I had a really good time on my travels though! Thanks to @kimlivo, @philippk.1112 and everybody else for hosting and spending time with me! It was just the right duration. Now I feel ready to go back to routines and finally tackle my thesis 😎 .
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#travels #rome #reunion #friends #family #readyforthenextchapter
On the last part of my travels I visited @philippk.1112 in Rome! We spent the weekend at the beach in Sperlonga with some Erasmus friends of his. Not only did we chill at the beach, we also rent a boat and swam in the ocean. Thus, we did not have so much time for sightseeing in Rome, but still managed to see almost everything I wanted to, like the forum romanum (photo 2), colosseum, Vatican city and some nice (and romantic 😄) areas like trastevere. Of course we enjoyed the time a lot and didn't take every photo that serious as you might see😁 Yesterday evening I ended my journey by returning to Germany. I had a really good time on my travels though! Thanks to @kimlivo, @philippk.1112 and everybody else for hosting and spending time with me! It was just the right duration. Now I feel ready to go back to routines and finally tackle my thesis 😎 . . . #travels  #rome  #reunion  #friends  #family  #readyforthenextchapter 
After a few nice days of sightseeing and visiting my sister @kimlivo in Budapest, my journey continues to it's last part: Rome. 
Budapest truly is beautiful in some areas (as everybody says), especially on the buda side and in the dark, when everything is illuminated! The birds flying over the parliament are also illuminated which looks quite cool :D another thing I really liked was Margaret island which is great for running, training or just relaxing. Plus, it had a nice light show accompanied by music in the evening. .
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#travels #family #friends #budapest #offtorome
After a few nice days of sightseeing and visiting my sister @kimlivo in Budapest, my journey continues to it's last part: Rome. Budapest truly is beautiful in some areas (as everybody says), especially on the buda side and in the dark, when everything is illuminated! The birds flying over the parliament are also illuminated which looks quite cool :D another thing I really liked was Margaret island which is great for running, training or just relaxing. Plus, it had a nice light show accompanied by music in the evening. . . . #travels  #family  #friends  #budapest  #offtorome 
Another small reunion with my international friends! This time we met up in Austria and went on a small hiking and culinary tour in Wachau. Today we concluded the trip with sightseeing in Vienna. 
This was the first of three parts of my pre master thesis travels :D next stop is gonna be Budapest to visit my sister! 
I am very glad to meet some of my international friends somewhat often. It's always a pleasure to see each other again after some time! .
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#travel #vienna #austria #wachau #friends #international #teamUO
Another small reunion with my international friends! This time we met up in Austria and went on a small hiking and culinary tour in Wachau. Today we concluded the trip with sightseeing in Vienna. This was the first of three parts of my pre master thesis travels :D next stop is gonna be Budapest to visit my sister! I am very glad to meet some of my international friends somewhat often. It's always a pleasure to see each other again after some time! . . . #travel  #vienna  #austria  #wachau  #friends  #international  #teamUO 
I always wanted to increase the time I can hold my breath, so I made it my October challenge. Initially I thought about 2 minutes, but as it's not supposed to be easy I am going for 3. 
I am curious: can anyone of you actually do 3 minutes or more? 
I know I recently haven't announced my challenges, but that of course doesn't mean that I have stopped. I might post something about those another time if anybody is interested.

And as always I'd be happy if someone is joining me for my challenge! Of course you can also join me with another challenge if you think this one is useless or stupid 😁
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#october #challenge #ayearfullofchallenges #motivation #goals #everydayabitbetter #nobreathing #holdingbreath
I always wanted to increase the time I can hold my breath, so I made it my October challenge. Initially I thought about 2 minutes, but as it's not supposed to be easy I am going for 3. I am curious: can anyone of you actually do 3 minutes or more? I know I recently haven't announced my challenges, but that of course doesn't mean that I have stopped. I might post something about those another time if anybody is interested. And as always I'd be happy if someone is joining me for my challenge! Of course you can also join me with another challenge if you think this one is useless or stupid 😁 . . . #october  #challenge  #ayearfullofchallenges  #motivation  #goals  #everydayabitbetter  #nobreathing  #holdingbreath 
Ended my short running season this year with 5km at the #bickendorferbüdchenlauf. Unfortunately, I wasn't able to reach my personal goal of sub 18 due to overpacing at the start. So I finished around 20 seconds slower than I had hoped. In the end I am still not too unhappy about the result and regard it as a valuable experience to find my (not too fast) pace at the start in the future. 
The 17:59 were within reach, so maybe at some point I'm gonna try again. But for now the plan is to focus a bit more on other sports than running :) #running #5k #endofseason #stillhappy
Ended my short running season this year with 5km at the #bickendorferbüdchenlauf . Unfortunately, I wasn't able to reach my personal goal of sub 18 due to overpacing at the start. So I finished around 20 seconds slower than I had hoped. In the end I am still not too unhappy about the result and regard it as a valuable experience to find my (not too fast) pace at the start in the future. The 17:59 were within reach, so maybe at some point I'm gonna try again. But for now the plan is to focus a bit more on other sports than running :) #running  #5k  #endofseason  #stillhappy 
I know it's been a while since the last post, but I felt like sending a life sign again :D 
The reason is that I enjoy planning and preparing my meals quite a lot and have been doing it quite regularly recently, one of the reasons for that being that the cafeteria at my current institute is basically non-existent. I only do it once or sometimes twice a week, but it's a lot of fun. So I just wanted to share my latest meal prep idea: burgers with couscous salad on the side! 
A little unconventional for prepping, I know. But only your mind sets your limits, right? ;) The preparation was quite easy, though messy in my small kitchen. The first burger was eaten right away and rated quite tasty. Now I am curious how they taste when re-heated... looking forward! .
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#lifesign #burgers #mealprep #planning #foodlove
I know it's been a while since the last post, but I felt like sending a life sign again :D The reason is that I enjoy planning and preparing my meals quite a lot and have been doing it quite regularly recently, one of the reasons for that being that the cafeteria at my current institute is basically non-existent. I only do it once or sometimes twice a week, but it's a lot of fun. So I just wanted to share my latest meal prep idea: burgers with couscous salad on the side! A little unconventional for prepping, I know. But only your mind sets your limits, right? ;) The preparation was quite easy, though messy in my small kitchen. The first burger was eaten right away and rated quite tasty. Now I am curious how they taste when re-heated... looking forward! . . . #lifesign  #burgers  #mealprep  #planning  #foodlove 
Had a nice time snowboarding in austria. 
For the coming month I decided to do two challenges: 
1. Improve my card shuffling skills by learning the riffle shuffle plus bridge. It's embarassing anyway not being able to shuffle in a good way despite playing so many card games :D 
2. Vegetarian month, since there are more than enough reasons to cut down meat consumption a little bit. I definitely won't stop eating meat in general, but I wanna take a month to explore food alternatives with sufficient amounts of protein. Furthermore I want to see how much I will miss meat products and how it affects my performance and lifestyle (not too much, I'd expect). Does anyone wanna join for the challenge or is doing another one? :) Happy easter and a great april! 
#skiing #snow #challenge #april #vegetarian #riffleshuffle #ayearfullofchallenges #everydayabitbetter
Had a nice time snowboarding in austria. For the coming month I decided to do two challenges: 1. Improve my card shuffling skills by learning the riffle shuffle plus bridge. It's embarassing anyway not being able to shuffle in a good way despite playing so many card games :D 2. Vegetarian month, since there are more than enough reasons to cut down meat consumption a little bit. I definitely won't stop eating meat in general, but I wanna take a month to explore food alternatives with sufficient amounts of protein. Furthermore I want to see how much I will miss meat products and how it affects my performance and lifestyle (not too much, I'd expect). Does anyone wanna join for the challenge or is doing another one? :) Happy easter and a great april! #skiing  #snow  #challenge  #april  #vegetarian  #riffleshuffle  #ayearfullofchallenges  #everydayabitbetter 
The SysBio winter school is over. This nice photo of a frozen "waterfall" was taken on one of our hikes during the last days. I really enjoyed the conference both in terms of nature and academics. 
A quick addition regarding the challenges of february: 
The no-snooze-challenge was not that hard. The capital challenge was extended to being able to recognize the flags of every independent country and being able to name its capital. Hence it was a bit harder and required some time, but as I kinda enjoyed it, I didn't mind investing it. Although I was not tested intensively as I would have preferred (instead, multiple persons just showed me a few flags or tested me for a few capitals at a time), I still think I can consider this challenge as successfully completed as well :D 
As always, I am happy if someone joins me for one of my or their own challenges as well as suggestions for future ones. 
Have a good march, everyone! 
#innsbruck #winterschool #challenge #february #ayearfullofchallenges #everydayabitbetter
The SysBio winter school is over. This nice photo of a frozen "waterfall" was taken on one of our hikes during the last days. I really enjoyed the conference both in terms of nature and academics. A quick addition regarding the challenges of february: The no-snooze-challenge was not that hard. The capital challenge was extended to being able to recognize the flags of every independent country and being able to name its capital. Hence it was a bit harder and required some time, but as I kinda enjoyed it, I didn't mind investing it. Although I was not tested intensively as I would have preferred (instead, multiple persons just showed me a few flags or tested me for a few capitals at a time), I still think I can consider this challenge as successfully completed as well :D As always, I am happy if someone joins me for one of my or their own challenges as well as suggestions for future ones. Have a good march, everyone! #innsbruck  #winterschool  #challenge  #february  #ayearfullofchallenges  #everydayabitbetter 
Arrived in Innsbruck today for the #sysbio winter school. Looking forward to an academic program as well as some winter sports in the next few days! 
Since march is about to start, I quickly wanted to share my choice of challenges for march. Because of the winter school and another skiing vacation I decided against certain abstinence options or daily routines. 
Instead I chose not to support the diet industry this month and make it anti-diet. This means I will not consume diet or light products that contain replacement ingredients compared to their natural originals (thus excluding low-fat milk and magerquark from the challenge). The second challenge of this month is more directed towards awareness and an optimistic lifestyle: Every evening I want to recall 5 things that I liked about the day/made it a little better, may it be small things or large ones. 
As always everybody is welcome to join me for one of the challenges or to start their own one :) Likewise, I am always happy for suggestions for potential future challenges!

#snow #academicvacation
#march #challenge #antidiet #optimism #awareness #ayearfullofchallenges #everydayabitbetter
Arrived in Innsbruck today for the #sysbio  winter school. Looking forward to an academic program as well as some winter sports in the next few days! Since march is about to start, I quickly wanted to share my choice of challenges for march. Because of the winter school and another skiing vacation I decided against certain abstinence options or daily routines. Instead I chose not to support the diet industry this month and make it anti-diet. This means I will not consume diet or light products that contain replacement ingredients compared to their natural originals (thus excluding low-fat milk and magerquark from the challenge). The second challenge of this month is more directed towards awareness and an optimistic lifestyle: Every evening I want to recall 5 things that I liked about the day/made it a little better, may it be small things or large ones. As always everybody is welcome to join me for one of the challenges or to start their own one :) Likewise, I am always happy for suggestions for potential future challenges! #snow  #academicvacation  #march  #challenge  #antidiet  #optimism  #awareness  #ayearfullofchallenges  #everydayabitbetter 
Wenn man extra nur die besseren sachen mitnimmt... #karneval #alaaf #kamelle #vorbei #wargeil
January is over which means that the first two challenges are succesfully finished! 
At the same time this means I had to choose a new challenge. It's gonna be two of them again, a bit more focused on action than abstinence this time. Chosen were 
1. Learning all countries capitals by heart (I downloaded a list with 197 apparently independent countries). 2. No snoozing in the morning, but getting up directly instead without setting a second alarm. 
Of course anybody is welcome to join for these or their own challenges, as mentioned before :) Have a great february! 
#february #challenge #capitals #nosnooze #ayearfullofchallenges #everydayabitbetter
January is over which means that the first two challenges are succesfully finished! At the same time this means I had to choose a new challenge. It's gonna be two of them again, a bit more focused on action than abstinence this time. Chosen were 1. Learning all countries capitals by heart (I downloaded a list with 197 apparently independent countries). 2. No snoozing in the morning, but getting up directly instead without setting a second alarm. Of course anybody is welcome to join for these or their own challenges, as mentioned before :) Have a great february! #february  #challenge  #capitals  #nosnooze  #ayearfullofchallenges  #everydayabitbetter 
For this year I had the idea to face myself with (at least) one challenge per month. I like the idea about reflecting on my habits a bit, increasing my awareness of those, being challenged in everyday life and working on myself constantly. Thus, the challenges are not limited to renunciation, but also include more active behavior like establishing a good habit or acquiring a new skill. Potentially it could be anything. 
January however was and still is about no alcohol (after waking up on the first) and abstinence from sweet as well as salty snacks (cake, ice cream, chocolate, chips etc). Except for a few situations it was not that hard, but I am still happy when it is over and I can sin again :D Karneval without alcohol would not be as enjoyable, I guess :D 
Since it is almost february, it's also time to think about the next challenge. In the closer selection for february are: 
A) learning how to do riffle shuffle 
B) learning how to whistle loudly
C) learning the capitals of all countries of the world by heart (less useful I reckon)

If someone wants to help me with the decision, feel free to do so in a comment or message :) Also, I am very happy about fellow competitors like @kimlivo this month!

#dryjanuary #nosweets #noregrets #challenges #ayearfullofchallenges #everydayabitbetter
For this year I had the idea to face myself with (at least) one challenge per month. I like the idea about reflecting on my habits a bit, increasing my awareness of those, being challenged in everyday life and working on myself constantly. Thus, the challenges are not limited to renunciation, but also include more active behavior like establishing a good habit or acquiring a new skill. Potentially it could be anything. January however was and still is about no alcohol (after waking up on the first) and abstinence from sweet as well as salty snacks (cake, ice cream, chocolate, chips etc). Except for a few situations it was not that hard, but I am still happy when it is over and I can sin again :D Karneval without alcohol would not be as enjoyable, I guess :D Since it is almost february, it's also time to think about the next challenge. In the closer selection for february are: A) learning how to do riffle shuffle B) learning how to whistle loudly C) learning the capitals of all countries of the world by heart (less useful I reckon) If someone wants to help me with the decision, feel free to do so in a comment or message :) Also, I am very happy about fellow competitors like @kimlivo this month! #dryjanuary  #nosweets  #noregrets  #challenges  #ayearfullofchallenges  #everydayabitbetter 
Trained one last time at gerda yesterday. Definitely one of the things I'm gonna miss a bit more... Afterwards I had sushi all-you-can-eat another time with some friends as a goodbye lunch. Soo delicious :D I even managed to not overeat :O
Overall I had a great time in sweden and am a little sad to leave it, but at the same time I am excited to return to germany and the upcoming months there! 
#gerdahallen #training #sushi #aikosushi #delicious #friends #farewell #letsmeetagain #exchange #over #sadbutglad #everyendisanewbeginning
Trained one last time at gerda yesterday. Definitely one of the things I'm gonna miss a bit more... Afterwards I had sushi all-you-can-eat another time with some friends as a goodbye lunch. Soo delicious :D I even managed to not overeat :O Overall I had a great time in sweden and am a little sad to leave it, but at the same time I am excited to return to germany and the upcoming months there! #gerdahallen  #training  #sushi  #aikosushi  #delicious  #friends  #farewell  #letsmeetagain  #exchange  #over  #sadbutglad  #everyendisanewbeginning 
My first time on a huuuge cruise ship on a short cruise from stockholm to tallinn and back! The old town of tallinn made me feel like in the middle ages :D (Stockholm I had already seen, but its truly beautiful with its location at the baltic sea.) The cruise itself was a big party which gives me a tired start into a really short week. Awesome experience overall! 
But as always I am also glad to go back to normal after such a trip and glad to continue training again tomorrow. Balance is key :)
#exchangelife #travel #cruise #stockholm #tallinn #experiences #lifebalance #backtonormalnow
My first time on a huuuge cruise ship on a short cruise from stockholm to tallinn and back! The old town of tallinn made me feel like in the middle ages :D (Stockholm I had already seen, but its truly beautiful with its location at the baltic sea.) The cruise itself was a big party which gives me a tired start into a really short week. Awesome experience overall! But as always I am also glad to go back to normal after such a trip and glad to continue training again tomorrow. Balance is key :) #exchangelife  #travel  #cruise  #stockholm  #tallinn  #experiences  #lifebalance  #backtonormalnow 
Treating ourselves to awesome sushi all-you-can-eat today! Pretty delicious and filling :D 
#foodgasm #sushi #food #delicious #firsttimeasianfoodinsweden