December 31, 2012 at 20:00Practical experience. How to finally start to do your health ?!
I’m a longtime GTD blog subscriber (mouth. Learn to work) .
Since 2008, I have been actively reading articles on Habré and on the Internet and tried:
- get up at 5:00 in the morning
- do exercises
- douse with cold water
- run in the mornings
- eat right (especially read out vegetarianism)
- keep yours did to the GTD system (Things installed on all gadgets :)
- turn off the computer on time (at least until 23:00)
- and of course, do 100 push-ups and dice on my stomach ...
Mmm ... You probably already figured out how many days the outbursts of my soul ended and everyone was back to square one? :) I think I will not be mistaken if I say that there are a lot of people like me.
What has changed in January 2012?
Sooner ... in the beginning briefly about me:
- Age: 26 years;
- Marital status: married (since February 2012), no children yet;
- We live separately in St. Petersburg.
- I work in the office 5 days a week from 8:30 to 17:30.
- Sometimes I linger, but not often.
If you think that experience will not suit you ... Your right, but we understand that you can always come up with excuses? I came up with them for about 5 years. I know what I'm talking about.
We all plan to change our lives from next Monday. Even if you made this decision on Tuesday. Steeper than Monday, only “from the 1st day of the next month,” we usually adhere to such formulations for REAL changes in our lives.
But only 1 time per year ... you can REALLY change yourself - JANUARY 1 *.
Note: usually when we speak from January 1, we mean from the 2nd or 3rd. For certain reasons.
Having met my 26th new year, after the holidays, like many, I began to think about what to change in my life. The book of Gleb Arkhangelsky “Time Drive. How to manage to live and work ”(I think on the shelves of many of you dusty books about“ How to become rich and successful ”,“ How to keep things up ”, etc. We read them with interest, saying“ yes, yes, how exactly and you should definitely try. ”But having already implemented all the tips I’ve read in our head, we’re already bored with doing this in reality).
An important addition: I think it’s fair to clarify that the root cause was that I got on the scales on January 2 and saw a figure of 89 kg (height 190) ... my weight was about 81-83 kg all my life. Additional motivation was reflected in the mirror. This was the main impetus for the fact that it was time to change something.
So, there was a lot of time and, opening the chapter “Goals. How to bring the dream closer to reality ”, I decided to complete the task of building my life goals in key areas:
Note: In the beginning, I again flipped through the first tasks like:“ imagine one day from your life ”,“ write yourself an epitaph ”. “Your mission and goals for 15-10-5-3 years” ... but I missed them, since I never succeeded.
Map of long-term goals. Two axes horizontally: years, starting from the current, and your age. Vertical - your key areas (family, career, hobby, etc.). At the intersection of years and key areas are exemplary targets.
An overview of life goals is not so simple.
Note: The whole buzz from writing this document is that you are not responsible for anything yet, but dreaming, writing your true desires. Step by step.
There are no restrictions in your fantasies.
Note: since Habra’s fantasy is huge, I’ll make a reservation that there are global restrictions. In 2013, you should not plan to fly to Mars. It comes primarily from the absence of restrictions that keep us in the comfort zone.
Career. You write who you are now and who you would like to become in the future. There are no restrictions. In my version, I write that I want to become the Head of Department, and then the Deputy General Director for Economics and Finance (hidden, because I don’t want to upset my bosses with the short terms of my career :).
A family.I write that I plan 3 children on a schedule, but you and I understand that reality may be different, but it doesn’t matter, I dream, I am building a course on a life map.
Sport ... I would like to dwell on this in more detail. It was this line that significantly changed my life, set new goals.
Yes, I got married in February 2012, almost completed the repair in the apartment (I write to you from the office on the balcony, the dream of which Boomburum presented in his article a few years ago), but I changed my job in 2012 ... but this is largely a coincidence. The line of sport and health is always in your personal hands.
In the fall of 2011, I heard a conversation at a training session at the club:
I didn’t ask the coach what it was. But the word sunk into the soul. I remembered it just when I sat down to fill out the column “sport” in the map of long-term goals.
And then I typed Ironman on Google and opened Youtube ... it changed my life a lot.
Ironman Triathlon (“Iron Man”): swimming - 3.86 km, cycling - 180 km and marathon - 42.195 km;
Cool I thought ... and drew Ironman circle in a line of sports goals at the age of 30 years.
Hmm ... now, I thought, I can run a maximum of 6 kilometers, swimming only with a breaststroke, and I ride a maximum of 50 km at a time ... but since I was 30 years old I was going to cover such a distance, at 29 years old I should already be able to walk Half -Ironman (swimming - 1.93 km, cycling - 90 km and running - 21 km;), at 28 it would be nice to run a 42 km marathon ...
And having drawn these goals, I realized that I had to start training now =)
Task: prepare for 4-5 years for the Ironman competition:
Given: a young man who irregularly goes to fitness, working 40 hours a week in sitting work, hanging in the evenings for his projects on the Internet, knows how to run, but after 6 km he suffocates and goes over one step away. He knows how to swim a couple of kilometers in brass, and drowns after a couple of meters with a crawl. Rides a mountain bike from time to time for fun. Sometimes driving 40 km to the cottage and in the evening back.
Could you solve the problem yourself? Probably ... but I was aware that for 5 years of going to fitness, I myself could not dramatically change the proportions of my body, pump up, make a net, etc. ... I do not have the illusion that I am one of those people who pull themselves together and in spite of everything he reads books, develops a technique and comes to victory.
I needed a trainer so that the problem would get its solution.
Options?
1. Personal training
Probably the best option, but obviously the most not budgetary. In our World Class fitness training costs about 2000 rubles. A minimum will be reasonably practiced with a trainer 3 times a week ... 2000 x 3 x 4 = 38,000 rubles a month. Not my option.
Plus, most fitness trainers are people who can do strength training, yoga, streching, functional training, swimming ... but don’t put it all in a system of cyclic sports.
2. Sections for sports fans
I do not know such. It is usually either sections for children and adolescents. Or for professionals of youthful age. Middle and older age are usually not interesting to them.
3. The remote trainer I began
to read reports on the sites dedicated to the triathlon. I recommend if you are interested - Trilayf.ru - reports section. Really motivating stories of ordinary people living in Russia.
There I learned that in America there are a huge number of sports fans and they have created services where you are led remotely.
How does this happen?
Initially, you fill out a questionnaire about yourself (regular data, go through a small test with a heart rate monitor and fill out the results, whether you write sports, the results from the competition, what options you have: fitness with a pool, a stadium nearby, a bicycle or a bicycle machine, which heart rate monitor). And also you write your goals “I WANT TO BE AS AN IRONMAN” =)
Then the interaction takes place according to the following scheme:
1. You write to the coach on Sunday, when you can train next week.
For example:
- Monday is a difficult day, I’m only ready to swim in a light physical training session
- Tuesday is free
- Wednesday is free
- Thursday I go to the theater in the evening, I’m ready to study for 40 minutes in the morning
- Friday is free
- Saturday is a day off, I don’t want to do it at all
- Sunday is free, I would like to run in the park in the morning
2. Sunday evening you get a training plan (what when and how much to do).
3. All that is incomprehensible you find out by phone or email.
4. You do everything that is clear =)
5. After each workout in the evening, upload data from your heart rate monitor to the website (Garmin Connect, polarPersonalTrainer, Trainingpeaks.com) and write comments on how you feel and how you feel the load.
6. The trainer will then study all this and, based on your results and well-being, write a plan for you.
Pros:
- low cost per month;
- A personal plan for your capabilities (both physical and temporary);
- additional motivation. You can even call a personal trainer and say, “Max, I feel bad, let's postpone the workout to the next week - zapara at work”. But to write on Sunday evening, "Julian, in general, out of 5 planned trainings, I did only 2 ... the rest I ... somehow tired ... I was not in the mood ...". It's a shame in general to write this.
4. Ready-made paid plans for personal training
On many sites you can buy a ready-made plan for preparing for the competition, incl. in triathlon.
For example, on trainingpeaks.com.
You will have a professional plan from well-known trainers, competent ... but I have always had questions, what will happen if I get sick for 2 weeks. Am I to what day from this plan to return to? In general, you need to change it anyway for yourself, and I’m afraid to hurt myself or, for example, overestimate my capabilities, overtraining ... and generally abandon all this.
So I began to practice remotely with a coach.
1. Always tangible goals in life
Even when there is one routine at work, I know that evening training will make me stronger and I will perform better in the upcoming competitions.
So I know that next year on April 7, we with a girl (note girls “write that I am a wife !!! otherwise they don’t understand what kind of girl it is.”) Will fly to Paris for my first marathon 42 km.
And also the crossing of the Bosphorus, the multi-day cycling team TransAlp, the Desert marathon in the Sahara - a whole world opens up that you had not even thought about before!
2. Well-being and schedule of the day
In the evening, I come tired after work, force myself to change clothes and run out into the street (in winter - I go to fitness immediately after work), when my beloved arrives, she’s already cooking dinner for me or a huge bowl of salad with cheese or adding turkey and pasta . After dinner, we talk for a while, and then sleep ... (usually I go out of the kitchen ... to the right is the bedroom, to the left is the desktop with the computer turned off ... turn on the computer and check the mail? .. no, sleep!).
As a result, I get enough sleep, I feel great. When morning training is easy to get yourself up at 5:00 in the morning. Because you understand why you are doing this .
Slowly starting and wiping with cold water in the morning.
Every month more and more friends appear who play sports, positive, and who share their tips and experience. This is cool!
My beloved still doubts, not taking an active part in my competitions, only as a fan.
But in spite of this, she already ran 5 km in competition in Riga and she liked it ... that means the fish pecked!
Forget about complicated techniques, do not torture yourself. Do not be discouraged that you cannot sleep 4 hours a day, eat only berries and roots, and you only push 25, not 100 times.
Wake up on January 2, slept well or not. But the main thing is in a good mood.
Sit calmly and draw a table of “long-term goals” on paper. Without torturing yourself at all, imagine how you want your life to develop.
My wish - write yourself a cool motivating goal! I lit it so that I wanted to surpass myself. Why not the goal of writing code or creating a business? Firstly, you do this every day at work. Secondly, there a lot of things depend not on you (partners, investors, subordinates and colleagues, world market conditions).
And in amateur sports - it all depends on you personally!
Recommended sources (for more details):
1. Youtube.com (search: ironman thiatlon. Maraphon de sables)
2. Trilife.ru (reports);
3. Cycleon.ru (an example of remote training);
4. Trainingpeaks.com (the most functional service for triathletes, an online diary + ready-made plans);
ps if there is interest in this topic, I can talk about how I started to practice and talk about those competitions in which I participated, as well as write the most interesting competitions in the world that really ask the question “Can I?”.
Since 2008, I have been actively reading articles on Habré and on the Internet and tried:
- get up at 5:00 in the morning
- do exercises
- douse with cold water
- run in the mornings
- eat right (especially read out vegetarianism)
- keep yours did to the GTD system (Things installed on all gadgets :)
- turn off the computer on time (at least until 23:00)
- and of course, do 100 push-ups and dice on my stomach ...
Mmm ... You probably already figured out how many days the outbursts of my soul ended and everyone was back to square one? :) I think I will not be mistaken if I say that there are a lot of people like me.
What has changed in January 2012?
Sooner ... in the beginning briefly about me:
- Age: 26 years;
- Marital status: married (since February 2012), no children yet;
- We live separately in St. Petersburg.
- I work in the office 5 days a week from 8:30 to 17:30.
- Sometimes I linger, but not often.
If you think that experience will not suit you ... Your right, but we understand that you can always come up with excuses? I came up with them for about 5 years. I know what I'm talking about.
Everyone has one Big Monday of the year.
We all plan to change our lives from next Monday. Even if you made this decision on Tuesday. Steeper than Monday, only “from the 1st day of the next month,” we usually adhere to such formulations for REAL changes in our lives.
But only 1 time per year ... you can REALLY change yourself - JANUARY 1 *.
Note: usually when we speak from January 1, we mean from the 2nd or 3rd. For certain reasons.
With such thoughts, I sat at my desk on January 1
Having met my 26th new year, after the holidays, like many, I began to think about what to change in my life. The book of Gleb Arkhangelsky “Time Drive. How to manage to live and work ”(I think on the shelves of many of you dusty books about“ How to become rich and successful ”,“ How to keep things up ”, etc. We read them with interest, saying“ yes, yes, how exactly and you should definitely try. ”But having already implemented all the tips I’ve read in our head, we’re already bored with doing this in reality).
An important addition: I think it’s fair to clarify that the root cause was that I got on the scales on January 2 and saw a figure of 89 kg (height 190) ... my weight was about 81-83 kg all my life. Additional motivation was reflected in the mirror. This was the main impetus for the fact that it was time to change something.
So, there was a lot of time and, opening the chapter “Goals. How to bring the dream closer to reality ”, I decided to complete the task of building my life goals in key areas:
Note: In the beginning, I again flipped through the first tasks like:“ imagine one day from your life ”,“ write yourself an epitaph ”. “Your mission and goals for 15-10-5-3 years” ... but I missed them, since I never succeeded.
Map of long-term goals. Two axes horizontally: years, starting from the current, and your age. Vertical - your key areas (family, career, hobby, etc.). At the intersection of years and key areas are exemplary targets.
An overview of life goals is not so simple.
- Firstly, it’s not always clear what you want.
- Secondly, it’s scary to tie goals to deadlines. You have to honestly look at your life and face unpleasant truths. For example, that going to the gym for the last 5-6 years has not brought me closer to any goal, but I just stomped in one place in my physical form. And if I want to achieve some results, I need to Dramatically increase the load and frequency of classes.
- Thirdly, it’s hard to start taking responsibility for your life. It is one thing to dream of an apartment, a car, sports achievements, learning new languages and traveling ... another thing is to put aside entertainment and roll up your sleeves to get down to business.
My long-term goals card
Note: The whole buzz from writing this document is that you are not responsible for anything yet, but dreaming, writing your true desires. Step by step.
There are no restrictions in your fantasies.
Note: since Habra’s fantasy is huge, I’ll make a reservation that there are global restrictions. In 2013, you should not plan to fly to Mars. It comes primarily from the absence of restrictions that keep us in the comfort zone.
Career. You write who you are now and who you would like to become in the future. There are no restrictions. In my version, I write that I want to become the Head of Department, and then the Deputy General Director for Economics and Finance (hidden, because I don’t want to upset my bosses with the short terms of my career :).
A family.I write that I plan 3 children on a schedule, but you and I understand that reality may be different, but it doesn’t matter, I dream, I am building a course on a life map.
Sport ... I would like to dwell on this in more detail. It was this line that significantly changed my life, set new goals.
Yes, I got married in February 2012, almost completed the repair in the apartment (I write to you from the office on the balcony, the dream of which Boomburum presented in his article a few years ago), but I changed my job in 2012 ... but this is largely a coincidence. The line of sport and health is always in your personal hands.
My goal is to become an Iron Man!
Goal birth
In the fall of 2011, I heard a conversation at a training session at the club:
- How, by the way, is your dissertation?
- Yes, now I’m choosing a topic.
- what do you think, you passed Ironman , - take an ordinary person to prepare for the competition and write a dissertation about this system.
I didn’t ask the coach what it was. But the word sunk into the soul. I remembered it just when I sat down to fill out the column “sport” in the map of long-term goals.
And then I typed Ironman on Google and opened Youtube ... it changed my life a lot.
Ironman Triathlon (“Iron Man”): swimming - 3.86 km, cycling - 180 km and marathon - 42.195 km;
Cool I thought ... and drew Ironman circle in a line of sports goals at the age of 30 years.
Hmm ... now, I thought, I can run a maximum of 6 kilometers, swimming only with a breaststroke, and I ride a maximum of 50 km at a time ... but since I was 30 years old I was going to cover such a distance, at 29 years old I should already be able to walk Half -Ironman (swimming - 1.93 km, cycling - 90 km and running - 21 km;), at 28 it would be nice to run a 42 km marathon ...
And having drawn these goals, I realized that I had to start training now =)
How to reach it?
Task: prepare for 4-5 years for the Ironman competition:
Given: a young man who irregularly goes to fitness, working 40 hours a week in sitting work, hanging in the evenings for his projects on the Internet, knows how to run, but after 6 km he suffocates and goes over one step away. He knows how to swim a couple of kilometers in brass, and drowns after a couple of meters with a crawl. Rides a mountain bike from time to time for fun. Sometimes driving 40 km to the cottage and in the evening back.
Could you solve the problem yourself? Probably ... but I was aware that for 5 years of going to fitness, I myself could not dramatically change the proportions of my body, pump up, make a net, etc. ... I do not have the illusion that I am one of those people who pull themselves together and in spite of everything he reads books, develops a technique and comes to victory.
I needed a trainer so that the problem would get its solution.
Options?
1. Personal training
Probably the best option, but obviously the most not budgetary. In our World Class fitness training costs about 2000 rubles. A minimum will be reasonably practiced with a trainer 3 times a week ... 2000 x 3 x 4 = 38,000 rubles a month. Not my option.
Plus, most fitness trainers are people who can do strength training, yoga, streching, functional training, swimming ... but don’t put it all in a system of cyclic sports.
2. Sections for sports fans
I do not know such. It is usually either sections for children and adolescents. Or for professionals of youthful age. Middle and older age are usually not interesting to them.
3. The remote trainer I began
to read reports on the sites dedicated to the triathlon. I recommend if you are interested - Trilayf.ru - reports section. Really motivating stories of ordinary people living in Russia.
There I learned that in America there are a huge number of sports fans and they have created services where you are led remotely.
How does this happen?
Initially, you fill out a questionnaire about yourself (regular data, go through a small test with a heart rate monitor and fill out the results, whether you write sports, the results from the competition, what options you have: fitness with a pool, a stadium nearby, a bicycle or a bicycle machine, which heart rate monitor). And also you write your goals “I WANT TO BE AS AN IRONMAN” =)
Then the interaction takes place according to the following scheme:
1. You write to the coach on Sunday, when you can train next week.
For example:
- Monday is a difficult day, I’m only ready to swim in a light physical training session
- Tuesday is free
- Wednesday is free
- Thursday I go to the theater in the evening, I’m ready to study for 40 minutes in the morning
- Friday is free
- Saturday is a day off, I don’t want to do it at all
- Sunday is free, I would like to run in the park in the morning
2. Sunday evening you get a training plan (what when and how much to do).
3. All that is incomprehensible you find out by phone or email.
4. You do everything that is clear =)
5. After each workout in the evening, upload data from your heart rate monitor to the website (Garmin Connect, polarPersonalTrainer, Trainingpeaks.com) and write comments on how you feel and how you feel the load.
6. The trainer will then study all this and, based on your results and well-being, write a plan for you.
Pros:
- low cost per month;
- A personal plan for your capabilities (both physical and temporary);
- additional motivation. You can even call a personal trainer and say, “Max, I feel bad, let's postpone the workout to the next week - zapara at work”. But to write on Sunday evening, "Julian, in general, out of 5 planned trainings, I did only 2 ... the rest I ... somehow tired ... I was not in the mood ...". It's a shame in general to write this.
4. Ready-made paid plans for personal training
On many sites you can buy a ready-made plan for preparing for the competition, incl. in triathlon.
For example, on trainingpeaks.com.
You will have a professional plan from well-known trainers, competent ... but I have always had questions, what will happen if I get sick for 2 weeks. Am I to what day from this plan to return to? In general, you need to change it anyway for yourself, and I’m afraid to hurt myself or, for example, overestimate my capabilities, overtraining ... and generally abandon all this.
So I began to practice remotely with a coach.
How has sports changed my life?
1. Always tangible goals in life
Even when there is one routine at work, I know that evening training will make me stronger and I will perform better in the upcoming competitions.
So I know that next year on April 7, we with a girl (note girls “write that I am a wife !!! otherwise they don’t understand what kind of girl it is.”) Will fly to Paris for my first marathon 42 km.
And also the crossing of the Bosphorus, the multi-day cycling team TransAlp, the Desert marathon in the Sahara - a whole world opens up that you had not even thought about before!
2. Well-being and schedule of the day
In the evening, I come tired after work, force myself to change clothes and run out into the street (in winter - I go to fitness immediately after work), when my beloved arrives, she’s already cooking dinner for me or a huge bowl of salad with cheese or adding turkey and pasta . After dinner, we talk for a while, and then sleep ... (usually I go out of the kitchen ... to the right is the bedroom, to the left is the desktop with the computer turned off ... turn on the computer and check the mail? .. no, sleep!).
As a result, I get enough sleep, I feel great. When morning training is easy to get yourself up at 5:00 in the morning. Because you understand why you are doing this .
Slowly starting and wiping with cold water in the morning.
Every month more and more friends appear who play sports, positive, and who share their tips and experience. This is cool!
My beloved still doubts, not taking an active part in my competitions, only as a fan.
But in spite of this, she already ran 5 km in competition in Riga and she liked it ... that means the fish pecked!
Summary
Forget about complicated techniques, do not torture yourself. Do not be discouraged that you cannot sleep 4 hours a day, eat only berries and roots, and you only push 25, not 100 times.
Wake up on January 2, slept well or not. But the main thing is in a good mood.
Sit calmly and draw a table of “long-term goals” on paper. Without torturing yourself at all, imagine how you want your life to develop.
My wish - write yourself a cool motivating goal! I lit it so that I wanted to surpass myself. Why not the goal of writing code or creating a business? Firstly, you do this every day at work. Secondly, there a lot of things depend not on you (partners, investors, subordinates and colleagues, world market conditions).
And in amateur sports - it all depends on you personally!
Recommended sources (for more details):
1. Youtube.com (search: ironman thiatlon. Maraphon de sables)
2. Trilife.ru (reports);
3. Cycleon.ru (an example of remote training);
4. Trainingpeaks.com (the most functional service for triathletes, an online diary + ready-made plans);
Happy New Year!
ps if there is interest in this topic, I can talk about how I started to practice and talk about those competitions in which I participated, as well as write the most interesting competitions in the world that really ask the question “Can I?”.