Posts Tagged fitness

Thursday Flash (30)

Flash…

This week is a good mix. The first article is about SMART Goal Setting: a goal is a dream that has actions associated to it, isn’t it?

Then, this article I came across when researching the benefits of Meditation: Yoga – Tai Chi – Mediation – why this is all good for you. And the mind changes the DNA for the better. Wowsers!

Tackling Information Overflow and how a navy seal helps corporates by setting goals and work towards a win – looking at what the difference hierarchy levels can support the top.

Hope you enjoyed this week,
Volker

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My #spitfirescramble 2017 review

Wow – it has been a day since the Spitfire Scramble. My first ever running event. I was told by my experienced runners and team mates, that there is no such thing as a race. It is an event. You do it for yourself, the team, but not to race but to enjoy. And, a bit surprisingly, I did. As you might remember from my last post, one of my biggest challenges was the camping, believe it or not. The camping itself I really enjoyed. I loved the camaraderie. Maybe it was because I had little to organise, no tents to put up myself or take down myself – I tried to help more or less successfully, and the whole cooking and meals were organised by a fantastic and very experienced team. I was welcomed into the arms of a functioning group of people who have done those events before. Thanks once again!

But how were my laps? What happened?
So I finally got to go out around 4.30 in the afternoon. Adrenaline kicked in big time. I was off to a far too fast start, raced around the track and it took me until mile 4 out of 6 to find my pace. Once I did, I finished in a reasonable time of around 46 minutes for the just under 6 mile course. Far too quickly to sustain it I thought. And I walked a bit in between due to getting side stitches, being off too quickly.

My next round, just about 3 and a bit hours later, still light, was better paced, no walking, and I came in at a similar time. Interesting enough this round I found hardest of all the ones I did. Mentally and physically. I noticed my head playing tricks on me, my legs being really tired, and you work yourself into a pace and just run. I then managed to sleep about an hour before setting off at midnight again.

This time it was dark. With a head torch and a flash light, some glow sticks put down by the organisers, I made my way around the course. Mentally not as hard, as you concentrate on not falling over. Some drunk teenagers on one part of the route made it interesting and with the runners field spread wide apart, it was lonely at times. But it was fun, enjoyable. Then my left hip and ITB started to seize up a bit and my knee started to hurt. Not pleasant at all, I came in just around 53 minutes. Still happy enough.

Now, so far I enjoyed it. Really loved it. The third lap seemed easier than the second and mentally I was in a good shape. My left hand site would relax again, wouldn’t it? I saw one of the on site massage therapists and he taped my knee, stretched my glutes and said that my left upper leg muscles were just far too tight. He tried loosing them, suggested others had exactly the same problem. I figured with his help and the following 2.5 hours of sleep I should be fine. I didn’t get a great rest, and woke up in pain a couple of times. When it was time to get up I meditated first. My head was in a very good place, and despite the exhaustion I think my brain was more relaxed than I have seen it in a long time. I was ready. I didn’t even feel tired.

With doubts I made it out into the early morning, around 5. Luckily it was warm, and the little rain we encountered throughout the day was neglectable. But as soon as I set off I knew this time, the leg won’t last. I managed to run around 3 miles without stopping too often, ran with the pain and continued. It felt to me that if I get to the half way point, I make it through to the end. It reminded me of my long night walks and trainings when I was at the navy over 20 years ago. I felt strong, and I felt mentally in a very strong place. I loved the fresh air, the views across London, the lights of the early morning. It was my 5 am time, my usually running time.

But then the pain set in more and I had to start walking a bit more. From there on it was running a bit, longer stretches of walking, running. I spoke to some solo runners who only functioned on ibuprofen. Was I willing to do that? Does that make sense? For what? But I was determined to finish in a good-ish time to not let the team down. I am not going to fail in this lap, even though I knew this lap might well be my last one. Whilst in a combination of walking and running I got up the last hill, I had to be careful to go downhill. My knee pain alternated between the pain I knew and other ligaments wanting to join the party. It wasn’t nice. I finished in just over an hour and that was me done.

My first event. My first wall. I was looking forward to doing that for a long time. Whilst some team members went on to do a 5th and 6th lap, I couldn’t. I am very proud of their achievements. I was afraid of damaging my knee.

So what is the post mortem? Was I not prepared enough? I felt very well, my fitness felt great, mentally I was ready. Maybe I should have stretched more? Maybe more massages in preparation? Or is my body which isn’t used to running longer distances? Should I train a few half marathons or do a marathon before attempting an event like that again?

You can hear from my voice, that I am already thinking about the next event. The next wall in my life. Will it be this event in a year’s time, or something similar. I love the endurance challenges, but maybe I need a different preparation? No, not maybe, I have to work on strength and distance. More focus. I wondered what the point of solo running for this event was and why people end up walking. Some people explained it to me, that this is all about the mental and physical challenge and not about winning, but about having a platform to compete against your natural limits. Solo running. Solo walking. This sounds appealing… or does it?

Whatever my wall will be for next year, I think preparation needs to be better planned. Last year, before I pulled out, I was fitter. I weighted 3 kg less which can make a difference, and I was better prepared. But you don’t know until the day of the race. The day of the event I mean. It made me understand my wife better and her drive to do another marathon. And it made me acknowledge the effort and preparation that goes into a marathon. And maybe I just need to do that. A better preparation, a more planned approach. A marathon? As I keep preaching about, a habit, routine or system, based on the event you are doing. And maybe this comes with experience, yet the main part is to prepare your body for it. Systematically.

My thanks goes to my team mates. The ones that kept up my spirit. The ones that guided me to and from the event track. The ones that cheered for me, and put up with my mood and my dead brain the next day. The one that was awake driving home whilst my body just shut down. Thank you, and maybe, just maybe I see you again next year.

And my knee? I think it will be ok. With some more taping, some TLC, some cooling, lots of Ibuprofen, a sports massage and some rest. I am certain there was no long term damage done. So yes, I am sure I will be ok. My calfs, my abdominal muscles, my brain and all other parts of my body will comply. They always do 🙂

Thank you team!

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Sunday Column (436)

The days after a bank holiday weekend seem busier. On the one hand as one thinks the work load has to be caught up with, and on the other hand, when working for American companies, you have a day to catch up with the US’s input. Luckily for me, this isn’t too much the case at the moment, and most of the International territories are still off. So a good few days mixed with work loads and a day working from home on Friday. That is to take care of the kiddies and finalise and review a few projects. Reading a book about ‘Essentialism’ makes you prepare to focus on what’s important and put your energy and focus onto what is really important and makes a difference. Puh, a great week.

The weather. I don’t often speak about it and it had been awful last weekend – to an extend we put the fire back on in May (!) – yet it smells of spring, sounds like spring, feels like spring. A bit too dry, not warm enough but it seems we are getting there. Spring and summer are on our door step. Let’s hope we see some nice weather ahead in the upcoming weeks. It can’t get worse I suppose. We managed a BBQ at the weekend. Just, making use of some midday sunshine.

I feel like this week a lot of things fall into place. Let’s hope this is a trend to be continued. Making decisions and focusing on the essential things, is what is key. Finishing above mentioned book on Essentialism by Greg McKeown, really puts your life into perspective. It is highlighting some topics I addressed in my productivity book about habits, routines and focus. Having done 30K in 4 days this week to focus on stretching my fitness level, followed by a deep tissue massage, stretches my body. At the same time I manage to stretch my mind and thinking beyond what I have done before. Getting more done than I ever have, sorting things and seeing results. From little things like giving away our sandpit which no one wanted at first, to filling the shed with new fire wood for the winter (German efficiency), and more important tasks at work. Sometimes it is hard to make decisions but that’s what you have to do. Life is lonely at the top 😉

Writing this as I am about to come to London on the train, I am staring out of the window. It is grey. London has been grey this week, not a lot of light, little sun. More like October weather than May. It is a bit of a shame. I sometimes wonder if the weather will ever improve or if we have to relocate to get enough sun. I never felt more settled in our house, our community and this country than now. Yet, I never felt so much that in the long run I have the feeling I won’t stay around. As if something inside me tells me that one day we pack our bags. Maybe I am wrong, and I have not had that feeling in a long time, yet it is there. I shall forget about it as I focus on the tasks at hand and enjoy the daily moments. The time with the boys, particularly on days like Friday where I was able to work from home and take them to school. I even picked them up and we played. Moments that never come back, and can only be enjoyed there and then.

Isn’t life wonderful and full of surprises?

At the weekend I found out that an old teacher of mine died. Another one, 76, too young. He was a great helper, supporter and mentor. Yet, he moved on to pastures new. RIP.

A full week ahead, so I hope you had a relaxing weekend. I tried to save up loads of energy.

Best,
Volker

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Sunday Column (419)

I hope you enjoyed my new blog post on Thursday: THURSDAY FLASH, where I wrote about what I enjoy reading, and which information I found useful over the past week.

And a quick reminder, if you enjoy this blog, please don’t forget to share the content forward:

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Funny picture for my blog

What is next?

What is happening in 2017?

We had the Brexit, Trump takes office, the world hasn’t really moved since the New Year. So essentially, we are still in 2016.
No! This year has already been busy. At least it has been for me. Constructive, forward looking meetings, discussions and idea exchanges. I am buzzing after this week about opportunities out there, and changes to come within the industry. The world. Let’s embrace the change and let’s make 2017 a never to forget year, for the right, positive reasons.

I am overwhelmed by the amount of good will, help and support in the community. What ever happens next, I will never forget and pay back to the community whenever I can. Thank you and a shout out to friends, helpers and mentors out there. One of the best meetings this week was a discussion around ‘gut feeling’ and ‘you know what is right’ with a very experienced industry veteran. We are all the same, and we just need to trust our guts more, our instincts, our bodies, our minds. They already know what is right and what is wrong for us. Interesting isn’t it?

What about my New Year resolutions?

I don’t have any to be honest. Why? I will continue to work out, and try to reduce my weight again and trim up. Get in shape. Work on a new exercise routine. So if I talk about weight, this means more physique/circumference/body shape than absolute weight itself. Weight itself is not as relevant, key for me are measurements and fitness level. Back at the end of 2015 I was measured to have the metabolic age of a 23 year old. Did I mention I turn 40 this year? My aim is that by summer I shall have a similar fitness level, eat more healthy again, drink less etc. The usual. And I will do that, as I have done it before, particularly as I haven’t really slipped up too much. I need more of a constant reminder. Every now and then I get a cold or a temperature and stop doing weights, it gets colder etc, but I always keep my fitness up. I am actually thinking of buying some more equipment for body resistance exercises in order to increase fitness levels. We shall see. I also aim to do another 24 hour race which I couldn’t do last year. So things moving along nicely on that front.

Then, the other big thing this year is to focus on family. I think I realised that living where we are living, having the job I love and the career I want, I need to focus on the weekends to spend time with the boys and my wife. The week is just not feasible to calculate arrival times for trains, particularly with the train strikes, and calculate work commitments. The only other way is to move and we are not going to do that. So weekends are family time, Monday to Friday is all about exercise, work and commute, latter being me-time with lots of readings and podcasts and personal development. Maybe another book to write 😉

Overall, I just want to improve my life style even further, progress with my career and give my family the best life. All I want is to make life work – based on our expectations, values and commitments. Simple really. And this is more ambitious than it sounds. Just think about it for a bit. I am not thinking I am demanding a lot, but it is complex to align everything that is going on in your life to make it ‘perfect’ (or close to it).

I constantly improve myself by working and checking against my quarterly goals and objectives. I track my progress and make amendments to both expectations and execution to achieve those objectives. My resolution is changing daily/monthly/quarterly, as I constantly try to better myself. I try to freshen up my toolkit on a weekly basis to sharpen the saw, as Covey would put it in the “7 habits of highly successful people”. My daily exercise, both physically and mentally, is part of that. A new addition is a daily journal to recap of what I appreciate in life. I use “Gratitude Journal”, the top one on this list of Gratitude Journals, for it.

And Dry January? I still hadn’t decided when I started writing this blog but had a glass of wine on Thursday. It is good to take some time off alcohol, but it isn’t as if I drink excessively. I enjoy a drink, particularly over Christmas and New Year, but during a ‘normal’ week, it is good to just have a glass or two every now and then to relax, chill out, or chat with people, being social. Nothing wrong with that. So on to 2017.

So that’s my blurb for the week really. A quiet, yet intensive and fairly busy start in the year. You might have seen my Thursday Flash which is my newest bulletin about articles I think are worth reading each week. I started collecting them and publish about three or so articles, related or not, that I found a useful read each week. Please let me know what you think.

Picking up the earlier comment again: A lot of things feel right at the moment. Some feel wrong. Some feel like they are moving in the right direction. Trust your feelings, and trust you being you. Because you are the one that knows you best.

Enjoy yourself,
Volker

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Sunday Column (390)

A busy week lies behind me. Draining. Even my 5 year old said he was ready for a week vacation. Bless.

Firstly I had to overcome the thought of not climbing my wall, overcoming my fear and challenging my body in 6 weeks time. I am a tad disappointed. It feels like I revert back to my swimming and kettle bell and running exercises as I have done, to keep fit, without a goal. I was asking myself if I should just do a marathon instead. But I still don’t fancy it. So the search continues for another wall. I keep you posted. Any ideas are welcome.

When running a 10K on Tuesday I felt drained, tired. I don’t sleep well lately. The swimming on Monday seems more exhausting than anticipated. 1.5K is my swimming distance and whilst it doesn’t seem that far, it does take a bit out of you. As a matter of fact you burn almost the same amount of calories with a breast stroke 40 minutes swim as you do with a 40 minute run. Who would have guessed.

Next week is Cannes. Less running, busy days, Rose fuelled. Maybe I take it easy for a week re exercise, reset the system and get on with it from the week after again. It almost feels as if I need some time off. Not long until the summer holidays.

Cannes for adtech

Cannes for adtech

I really feel that for the past 2 years I haven’t had a proper break. A detox of work, being responsive to emails. Just this week, reading another productivity article, I have been supported by my theory that those productivity principles don’t cut the cheese. Yes those gurus are right and my summary of the tools are right too. However the key to unlimited productivity lies in a personalised system. As every job, every relationship, every circumstances are different, we must apply a person based productivity principle. That’s the theory I am working on in my next book, to allow for a tailor made system. Being able to get your personalised productivity plan.

Having said that, Forbes published a video about that time bound work, 9-5, doesn’t work any more. And this is one of the overarching principles that will always apply. We are not machinery and each of us has peaks and troughs at different times of day and months. We must work with and in harmony with our own energy system to reach peak performance. Taking breaks every 90 minutes is essential.

What I have noticed is that I haven’t written much about my commute. Sitting in first class accommodation whilst writing this, you would assume it is fine. No, it isn’t. The conductors went on strike. But nothing changed. With the new trains they are fearing for their jobs. However, I understand that Southern and other train companies offered to retrain them and keep them as employers. This is supported by the train drivers, who don’t want to steer 12 carriages without a conductor, fearing to leave the cabin if anything happens on the train. Fair points.

Cut a long story short a lot of conductors are now long term sick instead of going on strike. Train drivers seem to join in a bit and we have lots of cancellation of trains. Today’s train is one in three they didn’t cancel, yet they made it 5 instead of 10 coaches. It is standing only, ram packed and by time we get to Gatwick it will be that full, that I can only assume what the visitors to Great Britain think of our rail system. It is disgusting really and has been ongoing for a while. The service, as you might remember from my last moans, has never been that great but now it is even worse. Lucky for me the air conditioning is working this morning. I saw a pregnant woman and hope she found a seat (she went to a different carriage) and elderly which I likewise hope got a seat. This is getting dangerous. Do I have sympathy with the conductors? I do and I don’t. They should go to work, take offers to be retrained or find a different job. Easier said than done but sometimes work is like that. They wouldn’t have to endure the journey. And another strike is looming next week.

I am wondering where that leaves us as a country. The looming Brexit, the conductor strikes, the shooting of an MP this week. Sometimes I fear this country that I adopted as my home is turning for the worse. I get scared sometimes. Just as we seem to settle, raise the family, and just want to get on with life, this is happening. Let’s hope we get through that turmoil quickly and back to the old British pride in the next couple of months. Very decisive weeks ahead.

At the end of the day it is what it is. You cannot change life. It is almost predestined. Your life overall. Family. Kids. Job. Success. Or not. The way you want to live your life. Whilst it all depends on you, at the end of the day you live the life you were told to live. That isn’t bad and you just carry on, be one of the many. However, some people are very successful in breaking those patterns. They break free and accelerate beyond what would be called the “norm”. They might take more risks than an average person, or they might just not go with the conformity.

I have seen a few changes with people recently which makes me think about the state of affairs. About motivation, external influence, and understanding of business. It might be a phenomenon of our industry yet there are too many people not investing in talent and or experienced managers. They think that they know it all. That they are untouchable. Yet the really successful people have strong, experienced advisors on their side, the ones that help scaling the business and introduce processes important to smooth growth. Hiring of top talent. Maybe I should do more consulting work, yet I enjoy what I am doing at the moment. My company is at the edge of the industry, pushing boundaries. I like that.

Predestined. That’s my word this week. I am not actively watching the Euro Cup yet I am looking at the results and fill in the wall chart for the boys. Who is going to win? When will we all dance like Swedish and Irish fans in harmony rather than rioting? Will there ever be peace?

My bags are packed. For now to go to Cannes. To go and have a few days in harmony. In peace with the industry and have some fun in the sun. Yet a strong business focus too. I hate to leave the kids for the few days, but I am looking forward to a weekend with them next week. The wife is away and I am in charge. We are going to have fun.

I report to you then.

Best wishes,

Volker

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Sunday Column (384)

A short week. A difficult week. An alright week. This week I thought never finished and I had to leave a lot of unfinished business on the table. That’s not like me. But what you going to do. Each day has only 24 hours. Prioritisation and time management comes in handy. The important and urgent stuff gets done first. And, come Friday, I was on top of things. Hammering out meetings and making progress, training new staff and having home runs. It can be done! Nothing is ever impossible.

We got a new starter at work. The same week the toilets didn’t work. He must have been well impressed. Plus me being rushed off my feet doesn’t help. Hopefully we have more starters soon. I guess we are getting somewhere. The industry seems to be at a pivotal point. We are at the points or take off with exciting product launches in the pipe.

And the weather! Sunny London. You beauty. A funfair in Hassocks, play in the park, football in the street. Those were the days and they are here again.

Change is in the air. I had a good chat with a friend I haven’t seen for 13 years and he gave me some really good guidance. I felt like connecting to my interests and roots. To my inner self. I plan to do more of that soon. With a lot of change looming I will have to put a lot of my theories into action. And I will. For a better life and more love. So here I am, committing to change.

kick ass

In the name of change: the most important thing this week was to get a stand up desk at work. It’s great to have a company looking after your health. A nice lunch with a client in the first summer sun and a chat with some old friends. Life could hardly get better but spending time with the boys at the weekend.

Running took a backseat after a 17.5K on Monday I had to recover. So I just did my essential maintenance runs and some body resistance exercise. This was after the half marathon distance last Friday. I am finally getting fit and healthy. I feel like life is coming together. As if the petals of a flower are interlocking and spinning and taking off. It is happening. Not sure this is the best analogy. And boy did I need that massage on Saturday. Full MOT please 🙂

And one day we look back at the small things in our life that are now the big things. The things that matter now and make us moan are so miniature tomorrow. Learning to live life and enjoy the moment and what you have. The ever changing moment that goes away so quickly.

Life is positive. Life is good.

And we will eventually finish the bathroom and shower room. And do the drive way. And will get on top of things. And then…we start all over again.

Let’s stay happy. Stay positive, be good.

Love and Kindness,
Volker

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Sunday Column (280)

Here is the summary of my last weekend, as promised: We made it. We survived!
Not only did we go up the South Downs to fly a kite, we also went to a Birthday Party, had a picnic in the living room and played in the garden. Mummy can go away again 😉 They did miss mummy though and didn’t enjoy to only have daddy around but it was fine. Daddy enjoyed it.

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And of course, we made it as a German team. We won it, the World Cup. Which is, after 24 years, a great effort. I couldn’t get the kids involved too much as the games were past their bedtime. Hopefully in 4 years time, them being 10 and 7, they can get more involved and time zone wise the games should be at a more kid friendly time, Russia being the host.

Also this week we (almost) reached another mile stone. My oldest finished reception. He will still have a couple of days next week but overall the year is done. Wind down. His first year in school is finished, and off into 1st year this autumn. How quickly do they grow up?! Isn’t it fantastic to see them learn, understand the world and make friends, coping with first challenges etc. I really enjoy it!

This weekend my parents came to visit. They brought lots of wine again, just to stock up the cellar 😉 I have reduced my wine/alcohol intake as I have been very focused on getting to the next level re fitness. With this in mind I bought a new bike, a road bike, on eBay. I believe I got a bargain on a Fausto Coppi Lombardia in my size (XXL) and what a beauty it is. Finishing the auction during the world cup final really helped me to get this at a decent price 🙂

I took it for a first spin early Thursday as I had to fix a puncture when it first arrived. Yet some adjustments needed and maybe a couple of new ball bearings. Future rides will show. But I love the need for speed. The riding on a road bike is different to a mountain bike. Different enjoyment. Still the same satisfaction…if not better.

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My plan is to not only get fitter in terms of weight loss and muscle gain but also overall by increasing my physical activity by riding mountain bike as well as a road bike, latter also on my stationary bike stand during the winter. Running is still part of the fitness routine as it seems to loosen up my back a bit which gives me trouble during sleeping. However this seems to be improving too.

The only addition I now need is a pool to complete a triathlon from the comfort of my home. Maybe not. Let’s see if I manage a six pack by Christmas or not. The biggest restriction as it seems is time, whilst I believe running on the treadmill and being on the stationary bike, I can train late at night and/or in the morning. Onwards and upwards.

This really concludes a busy week. Yet the holiday season is kicking in and things at work seemed to slow down a bit. But this changed mid week again, and I can’t complain about being really busy again. But also a good time to get on top of a few things, admin and planning the months/quarters ahead.

Exciting times.

Have a fantastic week,
Volker

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Sunday Column (251)

Before I have some thoughts on the New Year, let me have another quick look back at the past week as I found things, mainly the weather, a bit fascinating yet crazy. We had a few storms, a few travel disruptions and flooding in this country. We then had the most beautiful day for a walk, cold and sunny, on Boxing Day when the whole family went for a walk at Wakehurst Place, National Trust. Then more rain, travel disruptions, floods. Luckily we stayed put yet both my MIL and my parents had to travel and luckily got safely to their destinations.

I enjoyed Christmas. Not many presents for me really, yet the biggest one of all: Love and Happiness in my childrens’ eyes opening their presents. And then lots of play time with my dad and kids: hot wheels are actually quite cool 🙂 We had a fantastic time as a family, an enjoyable Christmas, too much food and too much booze yet a good time. And, as they say, that is all what matters in our age, Christmas is for the kids. This is so true: Colin was amazed how Santa got all the presents inside the house and looked suspiciously at the carrot we left for the reindeer, and how it was bitten off the next day. Nothing beats a child’s innocence. Bless.

Looking back over the years I can see how much more important others become for me, and this is of course particularly true for my own kids. Something that gives you a different purpose in life, a different outlook of what life is all about.

2014

Going into 2014 I have some hopes and thoughts. I guess one is based on a big present we got recently, allowing us to do some refurbishment on the house. My wife and I are quite excited to sort out some much wanted work downstairs, making it a proper home. It will hopefully be done before Easter. Leading on from that, I think we have done enough work on the house, yet pending one or two other things, we might be lucky enough to do some more work on the house or outside next year. Nothing major, yet it would be nice to get a few more things done. This could go in line with me fulfilling myself a small dream I had for a while, so keep your fingers and toes crossed.

I look forward to finding some inner peace next year. This particularly means one thing for me: time with the family, quality time and me being with them in the moment. Whilst at the same time this means to focus on a physical challenge and make 2014 my best ever “athletic year”. After having lost almost 10 kg this year, suffered from a cold and cough (and still do as of today) for the past 3 months without exercising, I am eager to get going and build up core strength, endurance and sign myself up for a challenge. One I consider is the bike race across the South Downs with the British Heart Foundation. Probably doing the 35 miles and then the 100 miles a year later. I am still a novice biker really.

Plus there are some walking endurance challenges I consider, and maybe we find something as a family or I find a way of pushing myself, training with the kids. Stay tuned as I want this to happen. I am almost desperate to give next year: both my time for charity, with the help of my fitness raising money to make a difference for a charity, and of course being involved in events with Rotary and potentially another charitable organisation.

What else is there to come? I believe I will grow stronger within my job and get more involved in the industry. I have an aspiration to succeed, and this is supported through some coaching sessions I am taking at the moment. I am excited about constantly improving myself to do well: both in a job and being better in my private life too.

Let me wish you all a Happy 2014, success, health, peace, freedom and love.

I finish with Confucius:

The will to win, the desire to succeed, the urge to reach your full potential… these are the keys that will unlock the door to personal excellence.

All the best,
Volker

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Newest Addition: Pull-Up Bar

My latest gym equipment: the pull up bar plus potential for a boxing bag.

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Stress Management – Working Out

As it happens, and I have written a lot about stress management lately, my new Buddhist Chanting CDs arrived. Wow, super easy listening and makes me much more productive whilst working on proposals and presentations!

However, I found an article in the Metro again, this time about “Busy working, so no workout” – what is that about.

Well, it says that 4 out of 5, e.g. 80%, of all London workers only exercise half an hour a week instead of 4 hours. The latter is the recommended amount. The poll was amongst 2,500 employees from Fitstart.com. It showed that only 7% worked out correctly and the reason for it is….TIME!

Who would have guessed? Working hours in the UK are longer than anywhere else in Europe.

Working week figures, thanks to the Economist!

Working week figures, thanks to the Economist!

So managing stress becomes more important, particularly if you are working at lot and long hours. Sitting in front of a laptop/computer all day does not help. You need to achieve the work life balance needed by exercising regularly.

How am I personally doing? Not too bad, but could do better.

I go to the gym twice a week, on average a 45 minutes work out, plus 1 hour Tai Chi a week. Totalling just about 2.5 hours. Counting the escalators at Victoria and Kings Cross twice a day, I might even make it to 3 hours a week 😉 Not bad, is it? Not achieving my 10,000 steps every day. Currently sitting around 7,500 steps on average.

So overall, I should not complain. An enjoyable job, regular exercise and a healthy attitude to life 🙂 Stress Management I guess!

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