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The Official Lifestyle Goals 2012 Thread - Mark - 01-27-2012 11:32 PM
As inspired by this thread, this is the official lifestyle goals for 2012 thread. This is a place that we can all share our goals with one another and keep each other accountable, and post our results and changes as the year goes on.
Anybody can join in at any time. Just please follow the format below:
Goals (Timeframe):
1. Put your individual goals for the year here (by June 1st)
2. It can be as many or as few as you'd like, but you probably want to keep it to less than five goals, so you can focus on each one. (by Dec 31st)
3. Make sure your goals are PRECISE and MEASURABLE. (by May 1st)
4. For instance, "feel better about my relationship with my dad," is not measurable; "get better at studying for school" is not precise. (by Sept. 1st)
Process Strategies:
Goals, by their very nature are results-oriented. But as most of us know, the key to achieving consistent results is by developing good habits. This section is to describe the processes and strategies you will put in place to achieve your goals. For instance, if my goal was to lose 20 lbs by June of 2012, my processes could include: going on paleo diet, going to the gym 3 times a week, etc.
Updates
Updates on your progress and goals can be posted whenever you'd like. Also feel free to question other people about their stated goals and their progress thusfar. The more we pester each other, the more accountable we'll become. All that I ask is that when posting an update on your progress, at the beginning of the post, post the goal you're updating us on, so we don't have to always scroll back up to the top over and over again.
Example of an Update:
-------------------------
"Goal: Lose 20 lbs by June 1st, 2012.
Update: So I've been sticking to my diet pretty consistently and have already lost six pounds. Unfortunately spring break is coming up and is going probably going to screw me up as I'm traveling and partying with some friends. Anyone have any strategies to minimize the damage if I'm out drinking a bunch of nights in a row?"
-------------------------
Edmond Dantes wrote up a great post about the power of setting goals, strategies for achieving goals, and other useful advice. If you're not familiar with goal-setting or have not done it much before in the past, then it's worth a read here: http://postmasculine.com/forum/showthread.php?1438-Workgroup-Lifestyle&p=9894&viewfull=1#post9894
That's it. If you have any questions, post them on the Lifestyle Workgroup thread linked above. My goals are posted below to get us started. Hope to see a lot of people participating in this.
The Official Lifestyle Goals 2012 Thread - Mark - 01-27-2012 11:45 PM
Goals:
1. Become conversational in Portuguese and/or Russian. (by Dec 31st)
2. Grow my business (based on total revenue) by 50% over last year. (by Dec 31st)
3. Get a six pack. (by June 1st)
4. Date the same girl for at least a month. (by Dec 31st)
Strategies:
1. Become conversational in Portuguese and/or Russian. (by Dec 31st)
Will do this by living in the native country for at least two months. Portuguese will be easier, but I have no idea how my travel plans will shake out throughout the year. I may stay in Brazil/South America for a long time, or I may go to Russia in the summer. Either way, when living there, I will sign up for language courses and practice by hanging out with locals regularly.
2. Grow my business (based on total revenue) by 50% over last year. (by Dec 31st)
Will do this by releasing at least four separate products this year (hopefully five), as well as hiring people to help me market the site to more people.
3. Get a six pack. (by June 1st)
Third year in a row that I'm going for this. Discovered last year that I was too skinny and had too little muscle mass to really achieve this without looking emaciated. Now I have a solid foundation of muscle and am already at about 15% BF. Need to lose about 10 lbs. Already switched to a Paleo/No-Hassle Diet. Cardio a couple times a week. This should be easy if I don't fuck around and party and drink too much... which knowing me, is likely.
4. Date the same girl for at least a month. (by Dec 31st)
Prepare for a "high quality" problem, but with all of my moving around the world the past two years, I really, really, missing dating a girl regularly. Doesn't even have to be a girlfriend, just seeing the same girl more than 2-3 times would be great. The strategy to accomplish this is to let go of any rigid travel plans, and not buy airfare until right before I decide I want to leave. That way if I go somewhere that I really like, or meet a girl I really like, I'll have the option to stick around and see where things go (if anywhere). I won't have to constantly be saying goodbye to these girls over and over again. The one night stand thing is getting really old.
The Official Lifestyle Goals 2012 Thread - Brian - 01-28-2012 01:40 AM
Awelsome thread. Must held each other accountable.
1. Get a 6 pack by june 1st(bonus points if get much sooner): The goal to achieve this is exercise each body part by at least once a week, and cheat meal ONLY ONCE A WEEK. Stop doing cheat meals!!!
2. Music Ambition: Must finish studying all music theory and production program by march! Must start producing a bunch of decent songs by june 1st.
3. Kindle: I recently got a kindle and i have over 40 great books to read on it. Must finish reading ONE book per week and finish all 40 by June 1st. Somehow this is probably the easiest goal for me because i love to read.
4. Meditation: Must meditate 1 hour per week consistently.
That's it for now.
The Official Lifestyle Goals 2012 Thread - IdEngager - 01-28-2012 05:56 AM
1. Record an EP's worth of music (April 1st): not just demos, stuff that is finished and that I would be proud to release. It may or may not actually be pressed to anything by then, but at least something good enough to post here (vanguard of musical criticism that is PostMasculine.com)
2. Play at least one band or DJ gig a month through Dec 31st: related to #1, I guess, but I've been bad about pushing and following up for gigs in the past. I DJed last night, so that counts for January, time to actually keep it up. I love performing live, and it really pushes me to talk to and meet new people.
3. Run a 10K under 50 minutes (Dec 31st): I have plenty of various fitness related goals, but this is probably the most quantifiable and easy to measure in comparison to the others (become a better point guard isn't exactly measurable). Something shorter distance like running a 4.7 40 or something like that would probably be more applicable to the sports I play, but I actually ran a 10K last year for the first time around a 52 or 53 and I'd like to best that. I'm probably reaching the beginning of the sunset of my athletic prime at 26 now, so might as well go it while I can, you know?
4. Date the same girl for at least a month (Dec 31st): wouldn't that be nice? See Mark's reasoning, except I don't travel around as much as him, but he's probably better at talking to girls than me (understatement). Being focused on #1-3, while definitely taking time, will probably help me fret less about #4
5. Save at least $750 a month (Dec 31st): this will probably be the hardest. I make pretty decent money at the day job, but I've never been good about tracking my finances. It's not NBA rookie getting his first signing bonus bad, but I never really had money to blow on stuff growing up, so my meager office job salary seems like a million bucks. I don't live way beyond my means by any standard, but dumb impulse buys or nights where I blow $100 at a bar for no good reason (when I have just as much fun having 1 or 2 drinks) adds up. I'd still like to take 2-3 trips this year, so it will be a balancing act.
The Official Lifestyle Goals 2012 Thread - Brian - 01-28-2012 06:25 AM
An easy way to do that is that every paycheck you get per month, put 750 right into the saving account. When you realize your checking account only have certain amount of money to spend, your behavior will adjust accordingly lol. That's why the saving account exist to begin with.
The Official Lifestyle Goals 2012 Thread - IdEngager - 01-28-2012 09:23 AM
I've thought about doing that, going a complete separate account for part of my paycheck. I already siphon off part of it for a 401K and don't even think about it, so the out of mind out of sight thing really does work.
The Official Lifestyle Goals 2012 Thread - Mark - 01-29-2012 12:57 AM
Surprised more people aren't getting on board with this. Edmond? Halo?
The Official Lifestyle Goals 2012 Thread - Trickster - 01-29-2012 01:20 AM
Goals:
1. Finish my Dissertation Prospectus and defend. (by May 1st)
2. Come up with and do the data work for at least two separate paper ideas (by Dec 31st)
3. Do most of the data work for my dissertation. (by Dec 31st)
4. Expand my dating life to the point where I'm seeing a few women at the same time. (by June 1st)
Strategies:
1. Finish my Dissertation Prospectus and defend. (by May 1st)
The draft of the prospectus is mostly finished, I just need to make some edits. I will need to start circulating it to various committee members, and I've been dragging my feet on that. I also need to set up the date myself.
2. Come up with and do the data work for at least two separate paper ideas (by Dec 31st)
I have at least one solid idea about ideological country leanings as they relate to the ideology of immigrants. I need to gather some data sources for that particular project. Otherwise, I will have to do some reading and think long and hard about another paper idea. Submitting these ideas to a conference will also keep me accountable.
3. Have completed the experimental AND observational datasets for my dissertation. (by Dec 31st)
This is tough and will take some time, but is absolutely critical for my career. I need to do the work on building a new dataset for my project and have a solid plan B if my request for NSF funding goes through.
4. Have sex with 3 separate girls twice within a 1-1.5 month period. (by June 1st)
One of my major sticking points is neediness expressed later on in the dating process, and I've realized that part of that problem is because of my perceived scarcity of good women. I want to be seeing a few women at the same time, in order to convince myself that good women aren't rare and to foster a real sense that it doesn't matter how it works out with any specific girl.
The Official Lifestyle Goals 2012 Thread - Mark - 01-29-2012 01:24 AM
Trickster: You should make #3 and #4 more specific. Don't know what a measurable goal for #3 would be, but for #4 it could be something like, "Have sex with 3 separate girls at least twice within a one month period."
The Official Lifestyle Goals 2012 Thread - Matt T - 01-29-2012 03:54 AM
1) Sixpack by May with minimal mass loss
Actually fairly close already, but I probably don't have as much mass as Brian, Entropy, or the other dudes on the board. I'm 6'0", 207 lbs, was 210 before starting the cut.
2) Get a 3.7+ this quarter
Probably impossible since my history teacher is looking like a cnt and Biochemistry is retarded hard, but I'll do the best I can.
The Official Lifestyle Goals 2012 Thread - Mark - 01-29-2012 04:41 AM
If you're fairly close at 6'0" and 207, then you definitely have more mass than me. I'm 6'2" about 198 and probably need to get down to 190 or below, assuming I don't lose much muscle.
The Official Lifestyle Goals 2012 Thread - Matt T - 01-29-2012 05:41 AM
Mark Wrote:If you're fairly close at 6'0" and 207, then you definitely have more mass than me. I'm 6'2" about 198 and probably need to get down to 190 or below, assuming I don't lose much muscle.
Well, by "pretty close" I mean:
2 visible abs when relaxed
Starting to get U-shaped pecs rather than fatty V's
Love handles are a lot smaller
Midsection feels "harder" than it was 3 pounds ago.
It's also worth mentioning that Indians tend to store more fat in their midsection than other people, which kinda skews results. I seriously once had a caliper test tell me I was at 9% body fat (lolwut) because it only checked a few points (subhumerus, subscapular, and one other), and none of which were my abdomen. It probably would have been fine for a white person, but since I store a lot of fat in my midsection, it was a joke.
I dunno, maybe I'm deluding myself with "pretty close", but I'm definitely making progress. In fact, I might be going too fast, I noticed some strength loss today on my RDLs.
The Official Lifestyle Goals 2012 Thread - Mark - 01-29-2012 06:23 AM
Haha... I've felt like I've been "pretty close" for almost 2 years now. I got down to probably 12-13% last year. But since bulking up this past fall, I'm back up in the 15-16% range. Definitely have more mass on me now though.
The Official Lifestyle Goals 2012 Thread - Halo Effect - 01-29-2012 07:23 AM
Mark Wrote:Surprised more people aren't getting on board with this. Edmond? Halo?I will join, but I'm in Goa until Thursday. Sitting next to a very cute girl from Ukraine on the beach in Patnem, Goa now.
The Official Lifestyle Goals 2012 Thread - Matt T - 01-29-2012 08:31 AM
Quote:I've felt like I've been "pretty close" for almost 2 years now
Don't you think a lot of that is because you travel a fuckton, and don't have a regular gym routine because of it? I haven't even been training for 2 years (let alone training intelligently), but I have the advantage of regular gym access.
Mark Wrote:Haha... I've felt like I've been "pretty close" for almost 2 years now. I got down to probably 12-13% last year. But since bulking up this past fall, I'm back up in the 15-16% range. Definitely have more mass on me now though.
I know that I probably AM deluding myself, but this is probably my best chance yet to finally cross the Rubicon into "aesthetics". I finally have a great routine, and my diet plan seems to be doing ok so far. I feel that I can finish my cut in about 10 weeks, given a rate of 1-1.5 lbs/week (so far I've been doing 1.5).
It probably took me a lot longer to get to where I am than it should have. When I started in the gym, I was a curlbro and trained like an idiot for several months. Even after I got onto an established program (5/3/1), I was too pussy to do specialized lats training, since I didn't want to embarass myself on the pullup bar (lol I was so self-conscious back then). Eventually, I sucked it up, got my lat noobgains, and started looking a lot better.
Also, I figure I might as well post this:
Diet Info: I aim to hit a protein macro of 150-200 g/day. Other than that, for "dieting" I literally just cut out all the carb-loaded snacks from my diet, started eating less rice and bread, and cut out a few fats here and there. I don't drink alcohol except sparingly.
What I've been doing has worked so far, but when it stops I plan to do more radical stuff.
Routine Info:
I do a full-body routine. They aren't very popular (I'm literally the only guy I know who does them), but I think it's simple, modular, flexible, and fun. You do ABA one week, BAB the next.
On Day A I do:
Horizontal Push: DB Chest Press (Pecs, Ant. Delts, Tris, etc)
Horizontal Pull: Bent Row (Traps, Lats, Erectors, Bis, etc)
Lower Push: Leg Press (R. Femoris, V. Medialis, etc)
Bi's
Glutes
On Day B I do:
Vertical Push: DB Press/Military Press (Delts, Clav Pecs, Tris, etc)
Vertical Pull: Pullups/Chinups/Machine
Post-chain Pull: RDL/DL
Tri's
Erectors (when I feel like it)
Abs
For cardio, well, I bike at least 6 miles every day because I'm an off-campus student without a car.
Questions:
1) Why don't you work Tri's with your Pecs instead of your Bi's?
Triceps are Dynamic Stabilizers in lat work, meaning that they get exhausted even without iso work on Day B. So that really hurts my Tri's performance on Day A. I found that by switching Bi's and Tri's around I had better performance.
2) Why don't you Squat?
Too lazy. It's not easy to squat after going hard on DB Chest and Bent BB Rows. Furthermore, I have a fairly long femur, so squatting has always been pretty awkward for me.
3) Why not just deadlift instead of doing RDLs and Erector work?
Actually I DO deadlift sometimes. But for me, they don't really engage the glutes, and RDLs help me to develop the use of my ass in the lift.
4) Why not do all your pulling on one day? (My mentor asked me this)
Because then your grip gets exhausted.
5) What do you plan to do in the future when you get a job and can't train 3 days/week?
I'll do the 6 compound movements in one workout, 2 days a week.
The Official Lifestyle Goals 2012 Thread - Edmond Dantès - 01-30-2012 01:10 PM
Mark Wrote:Surprised more people aren't getting on board with this. Edmond? Halo?
Am busy with studying (last week before exams) and yesterday I wrote down my lifestyle goals for the next 10 years. (totally 30 lifestyle goals)
But this thread is about the lifestyle goals for 2012, so here we go
Goals
1. Visit Rome in april.
2. Start Tango or Salsa (until Sommer)
3. get a sidejob, which is fun and in which I get to know new people (till 1.4.12)
4. do jetski (till 15.8.12)
5. sleep a night outside under the sky (till 15.8.12)
6. move out of my apartment sharing community and moving into my own apartment (till 15.4.12)
7. become a party fotographer (till 1.8.12)
8. create a presentation workgroup (till 15.3.12)
9. fly a flight in an aeroplane (till 31.4.12)
10. sign my boxing contract (till 1.4.12)
Process Strategies I use
Visit Rome in April
1. a) saving enough money
2. b) planing concrete (flight, hostels, etc)
3. c) booking
4. d) improving my language skills
5. e) taking the flight
Start Tango or Salsa (until 1.7.12)
1. a) saving enough money (done)
2. b) checking their website site every two days for new courses
3. c) getting a dance partner
4. d) having fun
get a sidejob, which is fun and in which I get to know new people (till 1.4.12)
1. a) checking for sidejobs after my exams every day
2. b) writing job applications
3. c) going to the jobinterviews
do jetski (till 15.8.12)
1. talking to the friend about jetski
2. getting a fixed date
3. doing it
sleep a night outside under the sky (till 15.8.12)
1. watch out for good weather
2. do it
move out of my apartment sharing community and moving into my own apartment (till 15.4.12)
1. get my exams done
2. watching out for new offers
3. calling them
4. going to meetings
become a party fotographer (till 1.8.12)
1. get a sidejob (requirement)
2. save enough money for a good camera
3. contact a guy, who is already a night club fotographer
4. start fotographing
create a presentation workgroup (till 15.3.12)
1. talk with 6 other people about it
2. set up a date in the week
3. promote it
4. do it
fly a flight in an aeroplane (till 31.4.12)
1. joining the group in the next semester
2. getting the insurance done
3. do it
sign my boxing contract (till 1.4.12)
1. go to the next two trial sessions
2. get a sidejob
3. sign the contract
4. start boxing regularly
The Official Lifestyle Goals 2012 Thread - Chaos - 01-30-2012 05:38 PM
Ok, here we go:
#1. Get a six pack before 1st June. Paleo diet, five one hour running a week the first month (fat loss), five one hour running sessions per week + 3 times per week abs for the next month (starting today actually), 3 or 4 workouts + 30 minutes running sessions per week + abs the following months.
#2. Become accepted in this thread. I achieved that by defining goal #1 thus becoming part of the lot
#3. Get an girlfriend or at least lay the same girl more than 4 times. I'm pretty tired of one night stands, I would like to stick to one girl for a change... Not really sure about how to go about this though. I mean from some reason I just grow tired of them (or them of me) right after they left my bed... I think it might be the fact that being 31 I don't want to lose time with a girl that is not "the one". Change mentality!!
#4. Take a weekend every two months to go out hiking. No strategy, I just have to actually do it.
#5. Include more variety in my reading. I use to read a lot about psychology and scifi, and too little about anything else. Started by reading Firmin, Suggestions are welcomed.
The Official Lifestyle Goals 2012 Thread - Mark - 01-30-2012 06:52 PM
@Matt: Yes, traveling makes it a little bit harder to have a regular gym routine. But you'd be surprised how easy it is to find gyms anywhere in the world. As long as you're willing to pay some extra for a single workout sometimes then you can keep up for the most part. I probably miss 1-2 workouts a month that I wouldn't miss if I were stationary.
The killer is diet. Not only in having to deal with all sorts of exotic foods, but language barriers on packaging in the grocery store, and having to find a new set of healthy places to eat every few weeks. That's the biggest reason something like paleo appeals to me. That kind of diet is the only kind that is somewhat reasonable for me while traveling. Also, traveling with friends and tones places means that it's very easy to fall into "party mode" for a few weeks... Which as we all know is disastrous for dieting.
If I can just manage to get down to a six-pack I'm pretty confident i can keep it. It's just getting it that has been taking forever.
The Official Lifestyle Goals 2012 Thread - NakedAndFamous - 01-30-2012 07:34 PM
Goals:
1. Get a Sixpack (by Dec 31st)
2 Pass my final exams & my IT-Project with good grades (by June 31st)
3. Read at least 1 Book per Month (by Dec 31st)
4. Step up Dating life by getting 3 different girls into bed or getting a gf (by June 31st)
5. Learn spanish basics (by Dec 31st)
Strategies:
1. Get a Sixpack (by Dec 31st)
I'm in the 12%-14% bf region. But i'll need to bulk up first (6ft tall, 160lbs), and so it will take some time. I'll try to have at least 2 Strength Workouts and 1 cardio Workout a week.
2. Pass my final exams & my IT-Project with good grades (by June 31st)
I'm not in really good situation right now and i've got 2 more exams left. Its certainly doable if I drop my lazy attitude towards school. But i'll need to put in at least 2 hours a week to prepare for the exams and the project.
3. Read at least 1 Book per Month (by Dec 1st)
Was a bookworm once, but dropped it some years ago. Time to start the habit again. Plan on doing 30minutes reading sessions during weekdays.
4. Step up Dating life by getting 3 different girls into bed or a gf (by June 31st)
I'm pretty confident i'm able to do this. Dropping porn really seems to be the last piece of the puzzle for me. After spending 2 years getting my fundamentals in the right place (working out, having a really great circle of friends, eating healthy, reading fashion advice etc.) i'm starting to gain some great success.
5. Learn spanish basics (by Dec 31st)
This on will have to wait a little bit, 1 to 4 (especially 2) have top priority. I plan on taking a beginners course sometime around september.
The Official Lifestyle Goals 2012 Thread - Mark - 01-30-2012 11:15 PM
Naked: scrap the cardio workout and do Starting Strength program 3x a week. Eat big but eat clean and you won't put on much fat. Putting on the muscle is absolutely the hard part. But if you eat a lot and eat well you should be able to put enough mass ins 3-4 months.
The Official Lifestyle Goals 2012 Thread - Matt T - 01-31-2012 12:15 AM
Even if you're an experienced gym rat, the Starting Strength ebook still has some useful info.
Just sayin
The Official Lifestyle Goals 2012 Thread - Traindom - 01-31-2012 03:04 AM
Goals:
1. Go through knee rehabilitation program (by March 27).
2. Master guitar solo for guitar evaluation (by February 25).
3. Master current planche, front lever, back lever, and handstand progressions (by March 2).
4. Achieve high kicks and both the front split and side split (by March 2).
Strategies:
1. Go through knee rehabilitation program (by March 27).
I am currently following the knee rehabilitation program outlined in An Athlete's Guide to Chronic Knee Pain, by Anthony Mychal, which can be found here: http://anthonymychal.com/2012/01/an-athletes-guide-to-chronic-knee-pain/. I will exercise more voluntary control over my hips and feet, which if left relatively inactive can cause the knees to work past their capacity, hence the chronic knee pain. It consists of daily isometric work, stretches, holds, and massages which help activate the hips and feet. I will ascend a new stage every two weeks. There are five stages, but the fifth is indefinite as it is maintenance at that point.
2. Master guitar solo for guitar evaluation (by February 25).
I am attempting to master a a guitar solo for a guitar evaluation. The song is Canarios: [video=youtube;iyhF9KEiDsc]http://www.youtube.com/watch?v=iyhF9KEiDsc[/video]
I will dedicate 8 days to every music sheet (there are three total). I will attempt to focus on only one set of measures at a time in order to better assimilate the solo. I really have no choice here unless I want to lose face and choke in front of the people evaluating, my teacher, and my family. Hopefully I can upload updates via youtube.
3. Master current planche, front lever, back lever, and handstand progressions (by March 2).
I am currently implementing some progressions from Building the Gymnastic Body, by Christopher Sommer. There are progressions for the planche, front lever, back lever, and handstand. I will first determine which progressions I get stuck at in each of these skills and I will work them at least five times a week. For example, say I can hold a tucked front lever for 12 seconds. Divide that time by two and divide 60 seconds (Sommers recommends 60 seconds of work per skill progression) by that amount (6 seconds) to get 10, the number of sets. Rests will be brief. After I am able to hold each individual progression for more than 30 seconds, I will move on to the next set of progressions. This will be done at least five times a week; it does not have to be five days in a row.
4. Achieve high kicks and both the front split and side split (by March 2).
This is pretty simple. Front leg lifts 3x12, back leg lifts 3x12, and side leg lifts 3x12, and some arm swings 3x10 and torso twists 5x10 for the sake of it. I've wanted to develop good flexibility for kicking because I like kicking. The above is considered dynamic stretching, which is followed up by static stretching of the hamstrings, quads, calves, inner thighs, outer thighs, chest, back, and hands (for guitar), each for thirty seconds. I also like to sit in both the front and side split for thirty seconds or so. This is about the only thing I've been doing with any regularity. Kicks are satisfactory, but I can do better. Perhaps I can upload updates on youtube as well.
The Official Lifestyle Goals 2012 Thread - Matt T - 01-31-2012 07:16 AM
Ugh, can't resist the trail mix...
I dunno, if this shit keeps up I'll have to move my goal deadline to NEXT May, haha.
The Official Lifestyle Goals 2012 Thread - IdEngager - 01-31-2012 07:37 AM
For Traindom: amateurs practice till they get it right, pros practice until they don't get it wrong ever.
(PLEASE NOTE: I do not always apply this to my own music. Most of the time, it's better to be confident than correct)
The Official Lifestyle Goals 2012 Thread - NakedAndFamous - 01-31-2012 08:22 PM
Mark Wrote:Naked: scrap the cardio workout and do Starting Strength program 3x a week. Eat big but eat clean and you won't put on much fat. Putting on the muscle is absolutely the hard part. But if you eat a lot and eat well you should be able to put enough mass ins 3-4 months.
Yeah im 3 months into Starting Strength now. Already picked it up from this site
Im eating healthy, rich on fats/proteins, low on carbs and work out 2 (mostly 3) times a week. So its rather a goal for myself to keep things we're they are right now, since i've become far more muscular over the last half year.Normally i'm putting in a light cardiosession once a week for regeneration. And well, i like to go jogging with my headphones on
