tag:blogger.com,1999:blog-44902911540176949072024-03-05T23:07:07.851+08:00Leadership Lessons From TriathlonsEnrico Varellahttp://www.blogger.com/profile/13711367064601101579noreply@blogger.comBlogger1482125tag:blogger.com,1999:blog-4490291154017694907.post-46994048047382928952020-08-14T09:14:00.002+08:002020-08-14T09:14:15.184+08:00Trading Up (From 2010-2020) In A COVID-19 World<p><span style="background-color: white; font-family: Arial, fantasy;">I wrote this essay 'Trading Up' in 2010, and will revise it during these harsh and harrowing times. Let us review it and see if the principles of 'trading upwards' is still relevant. In fact, think of 'bartering' - exchanges of goods for services, or services-for-services. How do we have a mindset of maximising our efforts? How can we turn our Efforts-Into-Results? I also attach an attractive and alluring infographic by Commodity.com to explain the story better.</span></p><p><span style="font-family: arial;">I would like to hear your thoughts and approaches to this matter.</span></p><div class="post-body entry-content" id="post-body-2511844259452828311" itemprop="description articleBody" style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 1.4; position: relative; width: 570px;"><p class="MsoNormal"><span class="Apple-style-span" style="font-family: Arial, fantasy;">In his book, </span><i style="font-family: Arial, fantasy;"><span class="Apple-style-span"><a href="http://oneredpaperclip.blogspot.com/" style="text-decoration-line: none;">One Red Paper Clip</a></span></i><span class="Apple-style-span" style="font-family: Arial, fantasy;"><a href="http://oneredpaperclip.blogspot.com/" style="text-decoration-line: none;">, Kyle MacDonald</a> actually traded up a single piece of stationary into a dream house within one year! He took 14 trades, integrated through active and passive networking, and achieved his amazing results. This was the challenge he posed himself, and his inspirational story may trigger off your own ideas. By the way, did you attempt the challenges I posed you recently?</span></p><p class="MsoNormal"><span style="font-family: Arial;"><o:p><span class="Apple-style-span">A few days ago, I proposed doing something with 80 pairs of spectacle frames. What can we do with them? Shall we:</span></o:p></span></p><p class="MsoNormal" style="margin-left: 36pt; text-indent: -18pt;"><span style="font-family: Arial;"><span class="Apple-style-span">1)</span><span style="font-family: "Times New Roman"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"><span class="Apple-style-span"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span">Trade them up for something of higher perceived value?</span><span class="Apple-style-span"><o:p></o:p></span></span></p><p class="MsoNormal" style="margin-left: 36pt; text-indent: -18pt;"><span style="font-family: Arial;"><span class="Apple-style-span">2)</span><span style="font-family: "Times New Roman"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"><span class="Apple-style-span"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span">Sell them to get some startup capital?</span><span class="Apple-style-span"><o:p></o:p></span></span></p><p class="MsoNormal" style="margin-left: 36pt; text-indent: -18pt;"><span style="font-family: Arial;"><span class="Apple-style-span">3)</span><span style="font-family: "Times New Roman"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"><span class="Apple-style-span"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span">Combine them with a lens sponsor and an ophthalmologist to equip 80 children and adults with better vision</span><span class="Apple-style-span"><o:p></o:p></span></span></p><p class="MsoNormal" style="margin-left: 36pt; text-indent: -18pt;"><span style="font-family: Arial;"><span class="Apple-style-span">4)</span><span style="font-family: "Times New Roman"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"><span class="Apple-style-span"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span">Start a blog called ’80 Pairs of Vision’ and trade up like Kyle did in One Red Paper Clip? [I gave these spectacles to McDonalds in Thailand, and these were given to the disadvantaged in the rural areas.]</span></span></p><p class="MsoNormal"><span style="font-family: Arial;"><span class="Apple-style-span">Come on. Participate. Let’s make some changes. Change can be very good. I will be collecting the frames soon.</span><o:p></o:p></span></p><p class="MsoNormal"><span class="Apple-style-span" style="font-family: Arial, -webkit-fantasy;"><span class="Apple-style-span">Update: I had quite a few suggestions on what to do with these spectacle frames since then. Keep the ideas flowing. Remember, this project is for charity.</span></span></p><p class="MsoNormal" style="font-size: 13.2px;"><span class="Apple-style-span" style="font-family: Arial, -webkit-fantasy;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfXZQmVcbvIP60jOB-ou8FzL8xrkXsMj0eSvHoxisq_tvu9z7Kg7uAKtQHfROy6nOw3hnGY33DEV_rOYMBH4iTYJOSCDt01oRBJE4-3qBzDIFwxiyP8bX50QRp4GydXe5n0OP1EdtB6n8c/s5308/Paperclip-into-House-Commodity-com-min+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="5308" data-original-width="593" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfXZQmVcbvIP60jOB-ou8FzL8xrkXsMj0eSvHoxisq_tvu9z7Kg7uAKtQHfROy6nOw3hnGY33DEV_rOYMBH4iTYJOSCDt01oRBJE4-3qBzDIFwxiyP8bX50QRp4GydXe5n0OP1EdtB6n8c/s640/Paperclip-into-House-Commodity-com-min+%25281%2529.jpg" /></a></div><span class="Apple-style-span"><br /></span><p></p></div>Enrico Varellahttp://www.blogger.com/profile/13711367064601101579noreply@blogger.com3tag:blogger.com,1999:blog-4490291154017694907.post-40527131511835416122020-08-06T15:49:00.002+08:002020-08-06T16:02:05.579+08:00CARD GAMES & HOUSE OF CARDS<p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; box-sizing: inherit; color: rgba(0, 0, 0, 0.75); line-height: 3.2rem; margin: 3.2rem 0px; padding: 0px; vertical-align: baseline;"></p><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDsULoO0n2ALrZ11GKMUZWgQrWWv75Dm46eM8r5gxOwpSDvPSAL-a-fZ7Cr4v-xsNzDsAR4rQjXiMfDmNN3Yq-W2qeKxKIYhyqsBWijnJrGKqzW59XcMUsiTpu5KCYoKqKuhMQk3805uas/s640/image2.jpeg" style="display: block; padding: 1em 0px;"><img border="0" data-original-height="640" data-original-width="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDsULoO0n2ALrZ11GKMUZWgQrWWv75Dm46eM8r5gxOwpSDvPSAL-a-fZ7Cr4v-xsNzDsAR4rQjXiMfDmNN3Yq-W2qeKxKIYhyqsBWijnJrGKqzW59XcMUsiTpu5KCYoKqKuhMQk3805uas/s0/image2.jpeg" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDsULoO0n2ALrZ11GKMUZWgQrWWv75Dm46eM8r5gxOwpSDvPSAL-a-fZ7Cr4v-xsNzDsAR4rQjXiMfDmNN3Yq-W2qeKxKIYhyqsBWijnJrGKqzW59XcMUsiTpu5KCYoKqKuhMQk3805uas/s640/image2.jpeg" style="display: block; padding: 1em 0px;"><span color="" style="color: rgba(0, 0, 0, 0.75); font-family: arial;">Recently, I posted on how playing cards and card-games mattered in my life.</span><span color="" style="color: rgba(0, 0, 0, 0.75); font-family: arial;">When I was a child, I played ‘Happy Family’, ‘Snap and ‘Old Maid’. I played enthusiastically, seriously, passionately (when I won), and sometimes, frustratingly and angrily (when I lost or made a wrong move). I progressed (and matured) by learning the game of Gin Rummy, through observing adults at play. I assure you that other than shuffling (on the floor) and cutting the cards, I wasn’t allowed to play however I was encouraged to ask about the rules. I learnt early that rules mattered in games.</span><span color="" style="color: rgba(0, 0, 0, 0.75); font-family: arial;">‘Uno’ was the official commercial game sold and kids were allowed to play it in school. The other cards I regularly touched were those on ‘Community Chest’ and ‘Take A Chance’ strategically positioned on the Monopoly board. Monopoly is one of the best board-games that disguised the concepts of real estate and property.</span></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDsULoO0n2ALrZ11GKMUZWgQrWWv75Dm46eM8r5gxOwpSDvPSAL-a-fZ7Cr4v-xsNzDsAR4rQjXiMfDmNN3Yq-W2qeKxKIYhyqsBWijnJrGKqzW59XcMUsiTpu5KCYoKqKuhMQk3805uas/s640/image2.jpeg" style="display: block; padding: 1em 0px;"><span color="" style="color: rgba(0, 0, 0, 0.75); font-family: arial;">In the 1990’s, I was fascinated by magic and I began learning card magic. I read an old instructional textbook called ‘The Expert At The Card Table’ (1902) that revealed a chapter on ‘legerdermain’ or magic in this obscure small book on crooked gambling. I was smitten by the creativity of the card-cheat at the poker table. 30 years later, I am still practicing these illegal moves (read: false shuffling, false cutting and false dealing), however, I use them purely for creating illusions with cards.</span></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDsULoO0n2ALrZ11GKMUZWgQrWWv75Dm46eM8r5gxOwpSDvPSAL-a-fZ7Cr4v-xsNzDsAR4rQjXiMfDmNN3Yq-W2qeKxKIYhyqsBWijnJrGKqzW59XcMUsiTpu5KCYoKqKuhMQk3805uas/s640/image2.jpeg" style="display: block; padding: 1em 0px;"></a><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDsULoO0n2ALrZ11GKMUZWgQrWWv75Dm46eM8r5gxOwpSDvPSAL-a-fZ7Cr4v-xsNzDsAR4rQjXiMfDmNN3Yq-W2qeKxKIYhyqsBWijnJrGKqzW59XcMUsiTpu5KCYoKqKuhMQk3805uas/s640/image2.jpeg" style="display: block; padding: 1em 0px;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8diMcYhKhDZM3qAjAc0d52aW5Cd7hiusUSw7ugd-MPoaokWO-HGzd20ySP0Nn05DGp4qmuueSfnqCV-ty05xawYDJxzhKjQVNzffLQWQjxRwd3wamcUjt7sjIZqQC77Sji-akVtHra1J8/s2016/image0+%25281%2529.jpeg" imageanchor="1" style="display: block; padding: 1em 0px;"><img border="0" data-original-height="2016" data-original-width="1512" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8diMcYhKhDZM3qAjAc0d52aW5Cd7hiusUSw7ugd-MPoaokWO-HGzd20ySP0Nn05DGp4qmuueSfnqCV-ty05xawYDJxzhKjQVNzffLQWQjxRwd3wamcUjt7sjIZqQC77Sji-akVtHra1J8/s640/image0+%25281%2529.jpeg" /></a></div><span style="color: rgba(0, 0, 0, 0.75); font-family: arial;"><br /></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDsULoO0n2ALrZ11GKMUZWgQrWWv75Dm46eM8r5gxOwpSDvPSAL-a-fZ7Cr4v-xsNzDsAR4rQjXiMfDmNN3Yq-W2qeKxKIYhyqsBWijnJrGKqzW59XcMUsiTpu5KCYoKqKuhMQk3805uas/s640/image2.jpeg" style="display: block; padding: 1em 0px;"><span style="color: rgba(0, 0, 0, 0.75); font-family: arial;">About eight years ago, Teambuilding Facilitator</span><span style="color: rgba(0, 0, 0, 0.75); font-family: arial;"> </span><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; box-sizing: inherit; color: rgba(0, 0, 0, 0.75); font-family: arial; font-weight: 600; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Zaccheus Goh</span><span style="color: rgba(0, 0, 0, 0.75); font-family: arial;"> </span><span style="color: rgba(0, 0, 0, 0.75); font-family: arial;">introduced me to the</span><span style="color: rgba(0, 0, 0, 0.75); font-family: arial;"> </span><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; box-sizing: inherit; color: rgba(0, 0, 0, 0.75); font-family: arial; font-weight: 600; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Marshmallow Challenge</span><span style="color: rgba(0, 0, 0, 0.75); font-family: arial;">. I watched the</span><span style="color: rgba(0, 0, 0, 0.75); font-family: arial;"> </span><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; box-sizing: inherit; color: rgba(0, 0, 0, 0.75); font-family: arial; font-weight: 600; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">TED Talk</span><span style="color: rgba(0, 0, 0, 0.75); font-family: arial;"> </span><span style="color: rgba(0, 0, 0, 0.75); font-family: arial;">about facilitating this game, and began integrating it into my workshops on creativity and innovation. It reminded me of the</span><span style="color: rgba(0, 0, 0, 0.75); font-family: arial;"> </span><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; box-sizing: inherit; color: rgba(0, 0, 0, 0.75); font-family: arial; font-weight: 600; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Tower-Building Game</span><span style="color: rgba(0, 0, 0, 0.75); font-family: arial;">, which was based on building a</span><span style="color: rgba(0, 0, 0, 0.75); font-family: arial;"> </span><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; box-sizing: inherit; color: rgba(0, 0, 0, 0.75); font-family: arial; font-weight: 600; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">House of Cards</span><span style="color: rgba(0, 0, 0, 0.75); font-family: arial;">.</span></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDsULoO0n2ALrZ11GKMUZWgQrWWv75Dm46eM8r5gxOwpSDvPSAL-a-fZ7Cr4v-xsNzDsAR4rQjXiMfDmNN3Yq-W2qeKxKIYhyqsBWijnJrGKqzW59XcMUsiTpu5KCYoKqKuhMQk3805uas/s640/image2.jpeg" style="display: block; padding: 1em 0px;"><span style="color: rgba(0, 0, 0, 0.75); font-family: arial;">I tend to use playing-cards for games in standard and non-standard ways. For ice-breakers, we can use playing-cards to pair up participants/students randomly. We can use mathematical variations to group team-members (example, sorting by suits, colours, forming the best Poker hand, and forming a collective hand for ‘21’).</span></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDsULoO0n2ALrZ11GKMUZWgQrWWv75Dm46eM8r5gxOwpSDvPSAL-a-fZ7Cr4v-xsNzDsAR4rQjXiMfDmNN3Yq-W2qeKxKIYhyqsBWijnJrGKqzW59XcMUsiTpu5KCYoKqKuhMQk3805uas/s640/image2.jpeg" style="display: block; padding: 1em 0px;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; box-sizing: inherit; color: rgba(0, 0, 0, 0.75); font-family: arial; font-weight: 600; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">‘Batty’ </span><span style="color: rgba(0, 0, 0, 0.75); font-family: arial;">is a unique card puzzle-game designed by an amazing and inspiring card-magician, </span></a><a href="https://en.wikipedia.org/wiki/Richard_Turner_(magician)" rel="nofollow noopener" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; box-sizing: inherit; color: #665ed0; font-family: arial; margin: 0px; overflow-wrap: break-word; padding: 0px; text-decoration-line: none; touch-action: manipulation; vertical-align: baseline;" target="_blank"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; box-sizing: inherit; font-weight: 600; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Richard Turner </span></a><span style="color: rgba(0, 0, 0, 0.75); font-family: arial;">(an actor, entertainer and card-man). It is FUN, CHALLENGING, and EDUCATIONAL. The Logic Round is a mind-stimulating game similar to Solitaire. The Q & A Matching Round combines the challenges of matching cards and answering academic questions. It can be used for 3rd-8th graders, yet will drive you nuts (thus ‘batty’). Batty-designer Turner while legally-blind (and he does not reveal it), holds many interesting jobs and he is one of the best card-cheats/consultants in the world. He invented Batty when he was 11 years old, and it has 11 levels of difficulty.</span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDsULoO0n2ALrZ11GKMUZWgQrWWv75Dm46eM8r5gxOwpSDvPSAL-a-fZ7Cr4v-xsNzDsAR4rQjXiMfDmNN3Yq-W2qeKxKIYhyqsBWijnJrGKqzW59XcMUsiTpu5KCYoKqKuhMQk3805uas/s640/image2.jpeg" style="display: block; padding: 1em 0px;"></a><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDsULoO0n2ALrZ11GKMUZWgQrWWv75Dm46eM8r5gxOwpSDvPSAL-a-fZ7Cr4v-xsNzDsAR4rQjXiMfDmNN3Yq-W2qeKxKIYhyqsBWijnJrGKqzW59XcMUsiTpu5KCYoKqKuhMQk3805uas/s640/image2.jpeg" style="display: block; padding: 1em 0px;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjW_2IS7LpbFnLhyJdxsZ-Rt3Y_D68HLFLwDMIMIaC_gtk6IGvuGzncxnF_fhadHLckbzBRTo8kBoQwFHavQl3ojqC5cTopgXDQ5V0rDuCigedkOIIfZiBL6LoPATkTXQe1CK17TRZksXb4/s640/image3.jpeg" imageanchor="1" style="display: block; padding: 1em 0px;"><img border="0" data-original-height="640" data-original-width="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjW_2IS7LpbFnLhyJdxsZ-Rt3Y_D68HLFLwDMIMIaC_gtk6IGvuGzncxnF_fhadHLckbzBRTo8kBoQwFHavQl3ojqC5cTopgXDQ5V0rDuCigedkOIIfZiBL6LoPATkTXQe1CK17TRZksXb4/s0/image3.jpeg" /></a></div><span style="color: rgba(0, 0, 0, 0.75); font-family: arial;"><br /></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDsULoO0n2ALrZ11GKMUZWgQrWWv75Dm46eM8r5gxOwpSDvPSAL-a-fZ7Cr4v-xsNzDsAR4rQjXiMfDmNN3Yq-W2qeKxKIYhyqsBWijnJrGKqzW59XcMUsiTpu5KCYoKqKuhMQk3805uas/s640/image2.jpeg" style="display: block; padding: 1em 0px;"><span style="color: rgba(0, 0, 0, 0.75); font-family: arial;">In the past decade, I have used the </span><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; box-sizing: inherit; color: rgba(0, 0, 0, 0.75); font-family: arial; font-weight: 600; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Value Cards</span><span style="color: rgba(0, 0, 0, 0.75); font-family: arial;"> (created by </span><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; box-sizing: inherit; color: rgba(0, 0, 0, 0.75); font-family: arial; font-weight: 600; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Gary Yardley, Jan Kelly & Sally Rundle</span><span style="color: rgba(0, 0, 0, 0.75); font-family: arial;">) to facilitate sessions on cascading Core Values in organisations. These are playing cards with values (and supporting values) on each of the 56 cards. These 142 values were identified through extensive study of 1000 leading organisations across industries. These values have been identified as Ideal Values, Shared Values, Expressive Values, Value Disciplines, and Activating Values. Through the use of these cards, we create a cognitive and emotional relationship with</span></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDsULoO0n2ALrZ11GKMUZWgQrWWv75Dm46eM8r5gxOwpSDvPSAL-a-fZ7Cr4v-xsNzDsAR4rQjXiMfDmNN3Yq-W2qeKxKIYhyqsBWijnJrGKqzW59XcMUsiTpu5KCYoKqKuhMQk3805uas/s640/image2.jpeg" style="display: block; padding: 1em 0px;"><span style="color: rgba(0, 0, 0, 0.75); font-family: arial;">- Our personal and professional values</span></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDsULoO0n2ALrZ11GKMUZWgQrWWv75Dm46eM8r5gxOwpSDvPSAL-a-fZ7Cr4v-xsNzDsAR4rQjXiMfDmNN3Yq-W2qeKxKIYhyqsBWijnJrGKqzW59XcMUsiTpu5KCYoKqKuhMQk3805uas/s640/image2.jpeg" style="display: block; padding: 1em 0px;"><span style="color: rgba(0, 0, 0, 0.75); font-family: arial;">- How we connect with and address values</span></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDsULoO0n2ALrZ11GKMUZWgQrWWv75Dm46eM8r5gxOwpSDvPSAL-a-fZ7Cr4v-xsNzDsAR4rQjXiMfDmNN3Yq-W2qeKxKIYhyqsBWijnJrGKqzW59XcMUsiTpu5KCYoKqKuhMQk3805uas/s640/image2.jpeg" style="display: block; padding: 1em 0px;"><span style="color: rgba(0, 0, 0, 0.75); font-family: arial;">- How we associate with Bridging Values (that rapidly connects us with others)</span></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDsULoO0n2ALrZ11GKMUZWgQrWWv75Dm46eM8r5gxOwpSDvPSAL-a-fZ7Cr4v-xsNzDsAR4rQjXiMfDmNN3Yq-W2qeKxKIYhyqsBWijnJrGKqzW59XcMUsiTpu5KCYoKqKuhMQk3805uas/s640/image2.jpeg" style="display: block; padding: 1em 0px;"><span style="color: rgba(0, 0, 0, 0.75); font-family: arial;">- Core Values & how these can be cascaded widely throughout the organization</span><span style="color: rgba(0, 0, 0, 0.75); font-family: arial;">We use these cards in games, and relate to the value ‘at hand’. We then use the various metaphors related to cards, such as </span><em style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; box-sizing: inherit; color: rgba(0, 0, 0, 0.75); font-family: arial; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">‘ace in the hole’, ‘ace up the sleeve’, ‘full house’, ‘playing with a full hand’, ‘You play the hand that life deals you’</em><span style="color: rgba(0, 0, 0, 0.75); font-family: arial;">, and more.</span></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDsULoO0n2ALrZ11GKMUZWgQrWWv75Dm46eM8r5gxOwpSDvPSAL-a-fZ7Cr4v-xsNzDsAR4rQjXiMfDmNN3Yq-W2qeKxKIYhyqsBWijnJrGKqzW59XcMUsiTpu5KCYoKqKuhMQk3805uas/s640/image2.jpeg" style="display: block; padding: 1em 0px;"><span style="color: rgba(0, 0, 0, 0.75); font-family: arial;">If you feel uncomfortable with playing cards, you can always use cards made for younger children (6-12 years). These are based on popular animated characters or motion-picture characters (Disney characters, Pokemon, Magic: The Gathering, and the like). These trademarked and heavily copyrighted cards will cost more, and I would not be generous in giving them away.</span></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDsULoO0n2ALrZ11GKMUZWgQrWWv75Dm46eM8r5gxOwpSDvPSAL-a-fZ7Cr4v-xsNzDsAR4rQjXiMfDmNN3Yq-W2qeKxKIYhyqsBWijnJrGKqzW59XcMUsiTpu5KCYoKqKuhMQk3805uas/s640/image2.jpeg" style="display: block; padding: 1em 0px;"><span style="color: rgba(0, 0, 0, 0.75); font-family: arial;">The rich history of cards has established its relevance and popularity even after nearly-1,400 years later (Tang Dynasty); the modern European version arrived near 1400 A.D. The creative possibilities with playing-cards in gamification leaves much to our imagination.</span></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDsULoO0n2ALrZ11GKMUZWgQrWWv75Dm46eM8r5gxOwpSDvPSAL-a-fZ7Cr4v-xsNzDsAR4rQjXiMfDmNN3Yq-W2qeKxKIYhyqsBWijnJrGKqzW59XcMUsiTpu5KCYoKqKuhMQk3805uas/s640/image2.jpeg" style="display: block; padding: 1em 0px;"><span style="color: rgba(0, 0, 0, 0.75); font-family: arial;">Do give these beautiful firm pieces of paper a go when you are facilitating a conversation. It has served the soothsayers and fortune-tellers of earlier days in storytelling and cold-reading, and the foretelling of events.</span></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDsULoO0n2ALrZ11GKMUZWgQrWWv75Dm46eM8r5gxOwpSDvPSAL-a-fZ7Cr4v-xsNzDsAR4rQjXiMfDmNN3Yq-W2qeKxKIYhyqsBWijnJrGKqzW59XcMUsiTpu5KCYoKqKuhMQk3805uas/s640/image2.jpeg" style="display: block; padding: 1em 0px;"><span style="color: rgba(0, 0, 0, 0.75); font-family: arial;">In these challenging times, going back to basics with card-games may provide us with a sense of clarity through its simplicity. Just shuffle, cut, and deal. Let’s play!</span></a></div>Enrico Varellahttp://www.blogger.com/profile/13711367064601101579noreply@blogger.com0tag:blogger.com,1999:blog-4490291154017694907.post-81310931095314757512020-06-23T01:14:00.001+08:002020-06-23T01:14:09.648+08:00State Management & Managing Your States<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihO8k-xJt0xk2HTKm8zmsrJ6nNhf9qC2cPwj1sD6hSIRvetPr2Cad-7EbiYgMD6lW-5Pd_5ZIIZiYR0xzfXA4AepoPj1dp2TtjlSX08yVUR5rOsTpr4ZpbPvruGdWYnBsI2JgTos3t-Zpr/s1600/IMG-20191022-WA0030.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="816" data-original-width="1451" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihO8k-xJt0xk2HTKm8zmsrJ6nNhf9qC2cPwj1sD6hSIRvetPr2Cad-7EbiYgMD6lW-5Pd_5ZIIZiYR0xzfXA4AepoPj1dp2TtjlSX08yVUR5rOsTpr4ZpbPvruGdWYnBsI2JgTos3t-Zpr/s320/IMG-20191022-WA0030.jpg" width="320" /></a></div>
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<span style="font-family: Arial; font-size: 14pt;">No, this is not an essay on how to run a country.</span></div>
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<span lang="EN-US" style="font-family: Arial; font-size: 14pt;">By ‘states’, I am referring to ‘bodily states’. How your body feels and senses at any one time, can be described as your ‘state’. You may be familiar with the song ‘New York State of Mind’, and the term ‘mind over matter’. In cases of legality, one may have to prove ‘the state of mind’.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Arial; font-size: 14pt;">I learnt about ‘managing my states’ in 1995. I attended a workshop on ‘An Introduction to NLP’, and my mind became aware of what my five senses afforded me at that time. I learnt to play with the voices in my head, feelings, memories, imagination, and other sensations. Certainly, these were all private, internal, processes that I had no working manual to refer to. So, I wrote an operating-manual for it, which has since undergone multiple revisions and versions.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Arial; font-size: 14pt;">Two-and-half decades later, I am still raising my bar in my sporting aspirations. I began with competitive bodybuilding, and then shifted to racing in marathons and triathlons. Every year, I attempt to complete successfully at least one marathon (42.2km) and Ironman triathlon (3.8km swim, 180km cycling, 42.2km run). For each event, I have to be as well-prepared and mentally-conditioned to face the race-day, whatever the weather and terrain conditions would be.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Arial; font-size: 14pt;">For each of my fellow participant, their goals can be vary from completion to competition. My hopeful results are based on living and demonstrating the credo of the Olympic Games, namely, ‘Faster, Stronger and Higher’.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Arial; font-size: 14pt;">My 18-years of tacit experience and wisdom in racing in endurance, multi-sports, events has taught me to manage my physiological (bodily) states on several levels. These include:<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Arial; font-size: 14pt;">1)<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><span lang="EN-US" style="font-family: Arial; font-size: 14pt;">Manage my level and tolerance of pain (braving extreme cold and heat, cramps, injuries, painful stings, gut disorders)<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Arial; font-size: 14pt;">2)<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><span lang="EN-US" style="font-family: Arial; font-size: 14pt;">Manage my sensory level of discomfort (conditions of water, waves, currents, taste of the water I swim in, sweatiness, dirt, windiness, heat, cold, flies, and much more)<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Arial; font-size: 14pt;">3)<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><span lang="EN-US" style="font-family: Arial; font-size: 14pt;">Doing ‘damage control’, especially when my results start to slip away, as my fatigue level increases (deciding to stop and rest, feeding my body, and walking when I have to)<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Arial; font-size: 14pt;">4)<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><span lang="EN-US" style="font-family: Arial; font-size: 14pt;">Dealing with disappointments, especially when the results were expected/unexpected<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Arial; font-size: 14pt;">5)<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><span lang="EN-US" style="font-family: Arial; font-size: 14pt;">Dealing with distractions, confusion, uncertainty and changes to my plan (consider this: The race distance was modified for safety reasons; or cancelled due to extreme weather)<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Arial; font-size: 14pt;">Managing my states is one of my motivations to racing. Sometimes, it hurts even more when you want something badly enough. In competitive racing, we call this ‘digging deep’. That is, we harness on our resources (limited) and our RESOURCELFULNESS (a useful value to tap on in times of crises). I am sue many entrepreneurs can relate strongly to the string of challenges that may be laid out in their quest for their business dreams. The successful ones keep rising incessantly when they fall. Even skillful cyclists still fall off their bicycles.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Arial; font-size: 14pt;">When I earned my qualification spots in the Boston Marathon, or the Ironman world championships, they were ‘painful joyfulness’. In managing my states to get there, I had to learn to stay focused, patient and calm (on the inside).<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Arial; font-size: 14pt;">With the current global pandemic, millions of people are affected physically and psychologically by the stress(ors) of a personal viral threat: its impending infection, spread, fear, concern, anxiety, and other equally virulent impact from it (economic, financial, self-esteem, well-being). How can we strengthen our mental and physiological resolve (physical and emotional) to deal with it? How do we manage our responses and reactions to these stressors? What can we do to alter our attitude and behaviors, in managing ourselves and those we are entrusted with?<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Arial; font-size: 14pt;">Only when we actively manage how we think and feel (internal factors) in the face of external factors, can we then sensibly and sensitively manage our people. We won’t be effective in leading others if we are ‘headless chickens’. Meanwhile, stay focused while re-building our teams, and encourage and embolden them for future discomforts and distractions.<o:p></o:p></span></div>
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Enrico Varellahttp://www.blogger.com/profile/13711367064601101579noreply@blogger.com1tag:blogger.com,1999:blog-4490291154017694907.post-87834865160622821992020-06-15T00:29:00.000+08:002020-06-15T00:29:36.577+08:00How Do We Live With Rigour In A Time of Pandemic? (Part 1)<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="color: #201f1e; font-family: Arial; font-size: 14pt;">Caveat: These opinions are entirely my own, and I share my perspectives with those with a sense of optimism and adventure. If we can't be hopeful, what's the point?</span></div>
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<span style="border: 1pt none windowtext; color: #201f1e; font-family: Arial; font-size: 14pt; padding: 0cm;">Over the weeks, I have been collecting perspectives from senior managers, entrepreneurs, and employees. The common thread is: Everyone is struggling in their own way and braving their private battles. We are faced with threats to our way of life, both work-wise and leisure-wise. The disruptions and chaos that has ensued may lead many to and review and revise the way we think. Here are three key areas to ponder over, and we will go into detail, shortly.<o:p></o:p></span></div>
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<span style="border: 1pt none windowtext; color: #201f1e; font-family: Arial; font-size: 14pt; padding: 0cm;">1) Working From Home (WFH): This is inevitable, and the flexibility of working one-day-weekly from home has expanded into a lengthy period of home-based work. This is no different where educators have to, occasionally, teach from their homes via webinars, and the like. WFH may be the ‘New Norm’ as we have to figure out how we can work best in-separation. In my interviews, many managers believe that their staff are, probably, working more productively in this situation. There seems to be more focus and concentration when employees are at their desk, whether conducting a project meeting, or attending an online workshop. When you exclude traveling time to/from work, and ‘water-cooler conversations’, the working day is better spent.<o:p></o:p></span></div>
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<span style="border: 1pt none windowtext; color: #201f1e; font-family: Arial; font-size: 14pt; padding: 0cm;">2) Competencies and Skill-sets: It would be opportune to begin planning strategically (firstly for yourself, then for your team) what your career options are. How much of your Job Description and Job Scope will change? Which skills may become obsolete? Which skills will be valued more? Which new skills will you need to adopt? If your profession and vocation runs the risk of becoming obsolete, or easily replaceable with digitalisation then which parallel professions do your current abilities and capabilities allow you to migrate to? If you were, unfortunately, subject to furlough and were laid off, what can you do to pitch yourself for your next job opportunties? Rest assured that if you have specific and endearing skills and are unafraid to venture into new pastures, you may shorten your incubation time before your next employ. Skills like selling, influencing, instructing, relationship, counseling, communication (reading, writing and mathematics, however up-sized and expanded) and negotiating, may still augur well for most industries and businesses. Now, if you are open to the ‘dirtiest and deadliest’ types of work, these will require specific training and an aptitude/appetite for such labour. You will also need to ‘fit’, and ‘fit-for-duty’.<o:p></o:p></span></div>
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<span style="border: 1pt none windowtext; color: #201f1e; font-family: Arial; font-size: 14pt; padding: 0cm;">3) Activating Your Values: What does this mean? You, often-times, hear the need to be resilient, enduring, agile, and creative. What do these values entail? Which knowledge, skills, behaviors and mindsets will you need to develop to keep you valued as an employee? Our DNA – core values – when aligned with a company’s can open doors of opportunity for us. In relationships, we need to build mutual trust and respect. We need to develop the tacit experiences and wisdom to work in/with teams? Our ability to manage conflict, confusion, distortions of the important messages, and rising expectations are points of consideration. Applying your knowledge is more valuable than gathering data and information. Almost anyone with access to the Internet can source information, but connecting to sources and resources require more than touching the keypad. We will need to remain connected with customers, partners, and collaborators and be able to appreciate the myriad ‘touch points’ that connect us with purpose and poise towards our collective future. </span></div>
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<span style="border: 1pt none windowtext; color: #201f1e; font-family: Arial; font-size: 14pt; padding: 0cm;">I leave you with these considerations. Meanwhile, stay safe, be healthy, and decide to be diligent and discerning.</span></div>
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Enrico Varellahttp://www.blogger.com/profile/13711367064601101579noreply@blogger.com1tag:blogger.com,1999:blog-4490291154017694907.post-47024027935662468502020-06-04T16:17:00.003+08:002020-06-04T16:25:59.685+08:00HOW DO WE LIVE WITH VIGOUR IN A TIME OF VIRULENCE?<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The past 6 months has been challenging, to say the least. Most of us may still be Working-From-Home (WFH), and figuring out what our future holds for us. A viral pandemic of such epic proportions has hit us - hard - and with such unfamiliarity and ferocity that it boggles our minds, and shakes our hearts.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Yes, we are living in a time of fear (personal and even, shared), mired with confusion, misinformation, prejudices, ignorance and emotional turmoil. We may be resetting our compasses as others may be running about like 'headless chickens'. And, we cannot blame anyone, specifically, for we have to deal with the matter at hand. What can we do, individually and collectively, to reset and/or recalibrate our lives?</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">In the next few days and weeks, I will share with you my tacit experiences and wisdom on how we may manage our attitudes and actions towards the prevailing situation. Instead of dreading and complaining, we can take small steps towards regaining our 'personal power' and 'empower' others in the process of creating a global' New Norm'.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Meanwhile, let us move away from 'waiting and hating', and focus on 'moving and appreciating'. Let us be grateful for what we already have, and figure out ways to move towards a more promising future. Let us consider 3 relevant and pragmatic approaches that we can [now] take:</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">1) <b>KEEP MOVING</b>: Movement is life. Biology is based on 'moving'. Work. Keep busy with activity. Small actions add up. Talk to smarter people. Bounce ideas off Subject-Matter Experts. Write letters. Pitch a proposal. Apply for a job. Create a new job description (scope). Sell your abilities and capabilities. <b>Exercise. Exercise your options.</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">2) <b>HAVE CLARITY OF FOCUS</b>: Focus is how we amplify our 'light', so that it becomes intense. Possessing and harnessing on 'laser-like clarity' can illuminate on new opportunities and options. Focus can be enhanced by doing ONE THING AT A TIME. If you ever juggled, you would have learnt that <b>juggling </b>is a complex activity that teaches us to SHIFT OUR FOCUS. This can helps us engage our DECISIVENESS. (Scroll back to my hundreds of posts over the past 12 years of this blog, and you will find my acquired wisdom on DECISION-MAKING and CALCULATED RISK-TAKING).</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">3) <b>BUILD ON YOUR POTENTIAL</b>: Now is the best time to integrate as much <b>learning</b>, and <b>building of skills and wisdom</b> as you can. Enrol in an online course. Begin with a short-course. Many courses are FREE. Go to EDX to find out more. Many universities are providing modules that are free, affordable, and that may lead to a certificate, diploma, degree (and post-graduate level). Learn new skills. Learn to fix things. Learn to use an online platform or tool (Zoom is popular). Read. Watch documentaries. Write. Apply for an online scholarship, or entry to an institution of your dream. Acquire a new hobby. The results of your <b>Continuous Learning</b> can SAVE YOU ON EXPENSES. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">I will share more, shortly.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Meanwhile, keep safe and be healthy.</span></div>
Enrico Varellahttp://www.blogger.com/profile/13711367064601101579noreply@blogger.com1tag:blogger.com,1999:blog-4490291154017694907.post-59487267490652001492020-03-04T14:54:00.003+08:002020-03-04T14:55:56.643+08:00HOW ARE YOU KEEPING ENGAGED DURING THE ‘DOWN TIME’?<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "arial"; font-size: 12pt;">In these worrying times, mired with confusion and a sense of dread, we can do more than just play the Victim to our circumstances. We can stand to attention, decide to change our conditions, and take charge of our own lives. What are you doing to shrug off these Weapons of Mass Distractions (WMD)? How do you treat these symptoms of Post Traumatic Stress Disorder (PTSD)? How can we support mental health wellness? What can we do to shift from Mental Illness towards Mental Wellness?</span><span style="font-family: "arial"; font-size: 12pt;"> </span></div>
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<span lang="EN-US" style="font-family: "arial";">1) Stay fit. Move around, even if it means at home or within the vicinity of your residence.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "arial";">2) Eat better. You need not spend on costly, organic, foods. Just ensure your get a complement of nutrients (vitamins, minerals, herbs, water, protein, good fats, and complex carbohydrates).<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "arial";">3) Keep your mind alive, alert, and appreciative. Mental health illness is more widespread than we tend to believe. Spread good cheer. Immerse yourself in positive language.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "arial";">4) Stop sending out videos without discernment (distinguishing right from wrong, fact from fiction. The road to sadness is paved with good intentions. Without clearly and cleverly validating authenticity of content of online videos, we may be promoting a legion of fear-mongers and haters. Stop this unintended infection of non-discerning minds.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "arial";">5) Be responsible for your responses, reactions and emotions. Entitle yourself to ‘feel’, yet ensure you experience different range of emotions. Feeling down, depressed, helpless, useless, are signs that we need to do something different.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "arial";">6) Change your ‘state’, and change how you feel. By doing something different, moving about, engaging in conversation, learning, having a healthy argument, doing chores, can lead us out of our ‘loop of being stuck’.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "arial";">7) Be inspired by the actions and abilities of others. Read about the achievements of others. I am inspired by physically-challenged athletes, entrepreneurs (who failed and succeeded later), outliers who accomplished much, and people who are just ‘hungry’ to be better.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "arial";">8) Write. Write about anything. You can review the contents of a book, TV series, restaurant or film. You can write a short poem. It doesn’t matter if it does not rhyme. The goal is to start something intellectual.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "arial";">9) Practise cleanliness and personal hygiene. This cannot be over-emphasised. Cleanliness is next to staying healthy.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "arial";">10) Read more. Read an actual book, and dust the pages of our sullied minds.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "arial";">11) Stay curious. Ask questions. The worst questions are those never asked. There are few stupid questions. There are responses of stupidity: Being insensitive, inconsiderate and impatient.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "arial";">12) Engage with others – online, and face-to-face. Conversations can be directed towards being educating and uplifting.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "arial";">13) Stay away from ‘toxic’, paranoid and fear-mongering people. They can poison the best of intentions. Play Devil’s Advocate, however avoid being typecast in this role for too long.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "arial";">14) Fear is a bodily response. Acknowledge your fear. Question it. Direct your fear into alertness and consideration for others. FEAR can be interpreted as ‘False Evidence Appearing Real’.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "arial";">15) Keep yourself busy by learning a new skill. Learning activates and awakens the brain to make new connections. Fire off your neurons. Making mistakes if part of growing new neural connections, and subsequently, you become more ‘intelligent’.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "arial";">16) Keep racial and discriminatory remarks to yourself. It spreads faster than wildfire and infections.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "arial";">17) Love all. Serve them all.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "arial";">18) Caveat: Practise your discernment, diligence and decisiveness. You don’t have to agree with everything someone says.<o:p></o:p></span></div>
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Enrico Varellahttp://www.blogger.com/profile/13711367064601101579noreply@blogger.com0tag:blogger.com,1999:blog-4490291154017694907.post-30886051740575219562019-12-26T11:13:00.001+08:002019-12-26T17:39:27.013+08:0024 REASONS WHY YOU CALL YOURSELF A MULTISPORT ENDURANCE ATHLETE<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1dRk20OwpuFjrSW3b3ynTtSjYvYkrSMwdu_xdOUPAZznSqQtEXebYQQo1BJwfGcMOGQMsBdq7tQFLqfUvStdbWWhr531NRndtNVlpju73uOLGOwFlWJqRBkA3cDJSqlQx5T7LtXAstaTL/s1600/IMG_20191001_152628_326.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" data-original-height="960" data-original-width="1054" height="363" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1dRk20OwpuFjrSW3b3ynTtSjYvYkrSMwdu_xdOUPAZznSqQtEXebYQQo1BJwfGcMOGQMsBdq7tQFLqfUvStdbWWhr531NRndtNVlpju73uOLGOwFlWJqRBkA3cDJSqlQx5T7LtXAstaTL/s400/IMG_20191001_152628_326.jpg" width="400" /></span></a></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="color: #222222; font-family: "arial";"><span style="font-size: large;">More and more newbies
are plunging headlong into triathlons, duathlons,and combined-disciplines
endurance sport. Just as in other hobbies and recreation, tri-geeks exist and
abound. They are passionate to insane levels, and you can applaud their motives
and motivations to train ‘long and alone’. Here are some reasons on why we
geeks persist vaingloriously in a sport that is ‘painfully rewarding’. This was
inspired by an essay written by the irreverent Ironman (yet refreshingly
honest) Hawaii champion 1982 and 1985, Scott Tinley.</span></span></div>
</div>
<div class="MsoNormal" style="background: white; margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 36.0pt; margin-right: 0cm; margin-top: 9.0pt; mso-list: l0 level1 lfo1; mso-outline-level: 3; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #222222; font-family: "arial";"><span style="mso-list: Ignore;">1)<span style="font-family: "times new roman"; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span style="color: #222222; font-family: "arial";">You enjoying wearing
spandex, and few will bat an eyelid when you do wear it when you training it.
You also learn very early why you don’t wear underwear underneath your
cycling-tights.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white; margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 36.0pt; margin-right: 0cm; margin-top: 9.0pt; mso-list: l0 level1 lfo1; mso-outline-level: 3; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #222222; font-family: "arial";"><span style="mso-list: Ignore;">2)<span style="font-family: "times new roman"; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span style="color: #222222; font-family: "arial";">Swim in open-water
(sea, lake or river) ever wondering what lies in the murky water below. It
doesn’t help that you seen ‘Jaws’ and ‘Mega-Shark’ recently, again.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white; margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 36.0pt; margin-right: 0cm; margin-top: 9.0pt; mso-list: l0 level1 lfo1; mso-outline-level: 3; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #222222; font-family: "arial";"><span style="mso-list: Ignore;">3)<span style="font-family: "times new roman"; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span style="color: #222222; font-family: "arial";">We wear a ‘first-time
worn yet funky-smelling’ finisher-tee with pride a week after the cessation of
the race. The slogan on the tee has a way of inciting the question ‘Oh, you did
an Ironman?’ It was actually a ’70.3’ but the interviewer cannot tell the
difference, so we don’t interrupt the perception.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white; margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 36.0pt; margin-right: 0cm; margin-top: 9.0pt; mso-list: l0 level1 lfo1; mso-outline-level: 3; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #222222; font-family: "arial";"><span style="mso-list: Ignore;">4)<span style="font-family: "times new roman"; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span style="color: #222222; font-family: "arial";">It sounds cool when
you give yourself a nickname with ‘Iron’ , ‘Tri’, or something related to
swimming, riding, and running. Why do you call yourself #RamRod69?<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white; margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 36.0pt; margin-right: 0cm; margin-top: 9.0pt; mso-list: l0 level1 lfo1; mso-outline-level: 3; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #222222; font-family: "arial";"><span style="mso-list: Ignore;">5)<span style="font-family: "times new roman"; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span style="color: #222222; font-family: "arial";">You enjoy wearing a
wetsuit because it makes you feel like a superhero. Some of us cleverly dodge
or avoid side-view shots. That Yamamoto neoprene has that innate physical property
of compressing us to look like Aquaman.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white; margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 36.0pt; margin-right: 0cm; margin-top: 9.0pt; mso-list: l0 level1 lfo1; mso-outline-level: 3; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #222222; font-family: "arial";"><span style="mso-list: Ignore;">6)<span style="font-family: "times new roman"; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span style="color: #222222; font-family: "arial";">Have a ‘default excuse’
to avoid family meals and office events. Your reason: ‘I have to train for a
marathon’, or ‘I’ll be doing my A-race triathlon this weekend’, or ‘I’m recovering
from my 32km LSD run’.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white; margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 36.0pt; margin-right: 0cm; margin-top: 9.0pt; mso-list: l0 level1 lfo1; mso-outline-level: 3; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #222222; font-family: "arial";"><span style="mso-list: Ignore;">7)<span style="font-family: "times new roman"; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span style="color: #222222; font-family: "arial";">Spout off exotic
geographical locations where you will be doing your next race. And, you seem to
know the race-course better than the existence of renowned regional landmarks. Plus,
you counted the number of aid-stations, measured the gradient of climbs, and
overall elevation of the ride course.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white; margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 36.0pt; margin-right: 0cm; margin-top: 9.0pt; mso-list: l0 level1 lfo1; mso-outline-level: 3; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #222222; font-family: "arial";"><span style="mso-list: Ignore;">8)<span style="font-family: "times new roman"; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span style="color: #222222; font-family: "arial";">You can create amazing
hashtags like #triknob or #speedpost on your race-related IG (Instagram),
related to this obsession of yours. I mean, ‘passion’.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white; margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 36.0pt; margin-right: 0cm; margin-top: 9.0pt; mso-list: l0 level1 lfo1; mso-outline-level: 3; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #222222; font-family: "arial";"><span style="mso-list: Ignore;">9)<span style="font-family: "times new roman"; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span style="color: #222222; font-family: "arial";">You can eat all you
like, and people actually share food with you at dinner. They suspect you have
a ‘dis-eating order’ and need extreme amounts of calories. ‘You can eat a lot
more!’ and ‘Your body will burn it off at your next workout’ are commonly
heard. So, you ‘tuck in’ in the ‘non-aero’ sense. Still, some quietly think you
are a glutton, not just for punishment.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white; margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 36.0pt; margin-right: 0cm; margin-top: 9.0pt; mso-list: l0 level1 lfo1; mso-outline-level: 3; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #222222; font-family: "arial";"><span style="mso-list: Ignore;">10)<span style="font-family: "times new roman"; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="color: #222222; font-family: "arial";">You can call yourself a ‘wine-drinker with a running
problem’, and account for your strangely skinny condition. You also justify the
wine as a source of carbohydrates, and that ‘beer is technically
vegetarian-friendly’.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white; margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 36.0pt; margin-right: 0cm; margin-top: 9.0pt; mso-list: l0 level1 lfo1; mso-outline-level: 3; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #222222; font-family: "arial";"><span style="mso-list: Ignore;">11)<span style="font-family: "times new roman"; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="color: #222222; font-family: "arial";">People regard you as an authority in exercise and
nutrition. You learn useful stuff like you have to drink when you are thirsty,
and that the ketones are not part of the musical scale. Plus, you may be able
to create a training program on-the-spot.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white; margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 36.0pt; margin-right: 0cm; margin-top: 9.0pt; mso-list: l0 level1 lfo1; mso-outline-level: 3; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #222222; font-family: "arial";"><span style="mso-list: Ignore;">12)<span style="font-family: "times new roman"; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="color: #222222; font-family: "arial";">You get away with wearing triathlon attire with a
plethora of sponsors’ logos. This ‘human billboard’ is justified by calling
yourself an ‘Ambassador’. Those with rotund physiques or Clydesdales, seem more
suited to the advertising as they have more fabric per square inch.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white; margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 36.0pt; margin-right: 0cm; margin-top: 9.0pt; mso-list: l0 level1 lfo1; mso-outline-level: 3; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #222222; font-family: "arial";"><span style="mso-list: Ignore;">13)<span style="font-family: "times new roman"; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="color: #222222; font-family: "arial";">That your very first thing you check when you fall off
your bike is, check your bike. Then you check it again, although your body
requires immediate medical attention.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white; margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 36.0pt; margin-right: 0cm; margin-top: 9.0pt; mso-list: l0 level1 lfo1; mso-outline-level: 3; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #222222; font-family: "arial";"><span style="mso-list: Ignore;">14)<span style="font-family: "times new roman"; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="color: #222222; font-family: "arial";">You buy an expensive bike, and it's the latest model, and
you feel really good when your spouse says ‘It completes you.’ And, you can’y
wait to go riding with your friends as soon as you can.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white; margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 36.0pt; margin-right: 0cm; margin-top: 9.0pt; mso-list: l0 level1 lfo1; mso-outline-level: 3; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #222222; font-family: "arial";"><span style="mso-list: Ignore;">15)<span style="font-family: "times new roman"; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="color: #222222; font-family: "arial";">You have Mark Allen’s number on speed-dial, and you
talk to each other on WhatsApp regularly.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white; margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 36.0pt; margin-right: 0cm; margin-top: 9.0pt; mso-list: l0 level1 lfo1; mso-outline-level: 3; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #222222; font-family: "arial";"><span style="mso-list: Ignore;">16)<span style="font-family: "times new roman"; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="color: #222222; font-family: "arial";">You have ‘fan boy’ moments when you meet elite
athletes. You fawn over them like luminaries, and after that precious ‘we-fie’
shot, you have to reapply more sunscreen.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white; margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 36.0pt; margin-right: 0cm; margin-top: 9.0pt; mso-list: l0 level1 lfo1; mso-outline-level: 3; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #222222; font-family: "arial";"><span style="mso-list: Ignore;">17)<span style="font-family: "times new roman"; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="color: #222222; font-family: "arial";">Buy race-photos of only those races where you did
well. Those ‘bad races’ never happened without photographic evidence, or when
you partially hide your race-bib midway on a bad race. Or, blame it on poor
shots and they being expensive.<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #222222; font-family: "arial";"><span style="mso-list: Ignore;">18)<span style="font-family: "times new roman"; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="color: #222222; font-family: "arial";"><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>Pee on your bike during a race, and not raise
the alarm by your friends for doing so. And, this includes your training
buddies. They tell you they would not buy your bike. You reply that you will
not be selling it, anyway.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white; margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 36.0pt; margin-right: 0cm; margin-top: 9.0pt; mso-list: l0 level1 lfo1; mso-outline-level: 3; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #222222; font-family: "arial";"><span style="mso-list: Ignore;">19)<span style="font-family: "times new roman"; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="color: #222222; font-family: "arial";">Pee at an aid-station during a running race, and both
volunteers and spectators are non-the-wiser. After all, you spilled your water
on yourself while drinking. Or, was it a sticky sports-drink that you poured
onto your groin area by mistake? <o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white; margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 36.0pt; margin-right: 0cm; margin-top: 9.0pt; mso-list: l0 level1 lfo1; mso-outline-level: 3; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #222222; font-family: "arial";"><span style="mso-list: Ignore;">20)<span style="font-family: "times new roman"; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="color: #222222; font-family: "arial";">Any label with ‘endurance’ suggests that you will
outlast your colleagues, companions and competitors. At almost anything.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white; margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 36.0pt; margin-right: 0cm; margin-top: 9.0pt; mso-list: l0 level1 lfo1; mso-outline-level: 3; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #222222; font-family: "arial";"><span style="mso-list: Ignore;">21)<span style="font-family: "times new roman"; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="color: #222222; font-family: "arial";">Your fancy sports-watch is GPS-enabled, is a
smart-watch, recites your heart-rate and blood pressure and bio-rhythms,
racing-pace, and more. It, however, doesn’t give you the time.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white; margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 36.0pt; margin-right: 0cm; margin-top: 9.0pt; mso-list: l0 level1 lfo1; mso-outline-level: 3; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #222222; font-family: "arial";"><span style="mso-list: Ignore;">22)<span style="font-family: "times new roman"; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="color: #222222; font-family: "arial";">Spout and tested the latest dietary trend, with names
like LCHF, Keto-Diet, and ‘eat clean’. After a race, we polish off a fast-food
meal because we deserve it. We name it as ‘Comfort food as reward’. <o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white; margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 36.0pt; margin-right: 0cm; margin-top: 9.0pt; mso-list: l0 level1 lfo1; mso-outline-level: 3; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #222222; font-family: "arial";"><span style="mso-list: Ignore;">23)<span style="font-family: "times new roman"; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="color: #222222; font-family: "arial";">Correct your friends, relatives and colleagues that
you do more than ‘just running’, since you are a well-known ‘triathlete’. You
take pride in carefully explaining to them the specific distances and
disciplines involved. Until, you have to explain again to the next guy.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white; margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 36.0pt; margin-right: 0cm; margin-top: 9.0pt; mso-list: l0 level1 lfo1; mso-outline-level: 3; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #222222; font-family: "arial";"><span style="mso-list: Ignore;">24)<span style="font-family: "times new roman"; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="color: #222222; font-family: "arial";">Wear cool gear most of the time, even when you are not
training. You consistently check your very low Resting Heart Rate. You get
alarmed when your watch tells you to ‘Start Moving’. And you shift your
sunglasses from your nose to your scalp like a head-band once evening arrives.</span></span></div>
</div>
Enrico Varellahttp://www.blogger.com/profile/13711367064601101579noreply@blogger.com2tag:blogger.com,1999:blog-4490291154017694907.post-55526511103681408842019-12-25T16:58:00.003+08:002019-12-25T17:08:07.066+08:00DO YOU HAVE AN OFF-SEASON? (Part 1 of 2)<div dir="ltr" style="text-align: left;" trbidi="on">
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMdKmdMw1phA9YV2QcVrkQVPMtAxWWM9UMrqukFedimW2rv7A1Kdvvq8REDd_RA5x0ykVnqiH3Lu87rXzVfN-7VolRXRMskNJxtkSR27MgFnS6MwIC8MuEpSQqB8o0C2WX66eU-qAHdtv9/s1600/IMG-20191021-WA0044.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1599" data-original-width="799" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMdKmdMw1phA9YV2QcVrkQVPMtAxWWM9UMrqukFedimW2rv7A1Kdvvq8REDd_RA5x0ykVnqiH3Lu87rXzVfN-7VolRXRMskNJxtkSR27MgFnS6MwIC8MuEpSQqB8o0C2WX66eU-qAHdtv9/s320/IMG-20191021-WA0044.jpg" width="159" /></a></div>
<span style="background-color: white; color: #222222; font-family: arial; font-size: 14pt;">[This was based on the first essay I wrote on this
blog on 31 December 2009; This is my update of it 10 years later.]</span><br />
<div class="MsoNormal" style="background: white; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="color: #222222; font-family: "arial"; font-size: 14.0pt;">Triathletes, marathoners and other endurance athletes
have asked me if I have I taken time off from training. Yes, I do. Don’t I
rest? Yes. Do I have a season off from racing? No.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="color: #222222; font-family: "arial"; font-size: 14.0pt;">Why do I persistently race and train constantly?<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="color: #222222; font-family: "arial"; font-size: 14.0pt;">I have been alleged to be rich, unencumbered by
children, and having a ‘good life’. As insensitive as the those who voiced
these remarks were, I mainly do them because my fitness has been hard-earned.
It took me about 17 patient years to build my fitness to this optimal point.
Why discharge and dismiss it by having an over-extended rest and recovery
period? I reason that I commit to this pursuit because sports is PART of
my <b>lifestyle</b>, so it is integrated and ingrained into my curiously
complex and convoluted life. [I do have other pleasant distractions called <b style="mso-bidi-font-weight: normal;">hobbies</b>, and I make time for them.]<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="color: #222222; font-family: "arial"; font-size: 14.0pt;">On occasions, my friends announce to me that they
envied me for my active lifestyle of racing; I had to correct them. I don’t
race wantonly and impulsively. Every race was predetermined, planned and
pursued according to a timeline. I just injected more of such challenges and
vacations in a year than most people do. <o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="color: #222222; font-family: "arial"; font-size: 14.0pt;">One example I can cite would be completing the <b style="mso-bidi-font-weight: normal;">Boston Marathon</b>. In 2011, when I
marginally earned a <b style="mso-bidi-font-weight: normal;">Boston Qualifier
(BQ)</b> at the Hong Kong Marathon I decided to give myself a challenge. After
having a few short conversations with Singapore’s octogenarian <b style="mso-bidi-font-weight: normal;">Kor Hong Fatt</b>, I decided to earn my
second BQ. I signed for the Gold Coast Airport Marathon (GCAM) in Brisbane,
Australia and earned a PB/BQ of 3:16, and subsequently earned a spot at the
starting line of the Boston Marathon 2014. Two more BQs followed in 2015 (GCAM)
and 2016 (Osaka Marathon), and I completed the Boston Marathon 2016 and 2018.
Having committed and achieved the goal thrice, I am mildly fatigued from the
intensive preparation, yet I am glad I can report this 10 years later. Yes,
financially I could have spent my money elsewhere or saved it for my rainy day,
however I would not trade these precious memories and tacit wisdom earned.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="color: #222222; font-family: "arial"; font-size: 14.0pt;">As a self-employed professional, I decide on my
lifestyle patterns, so I can have my <b>life choices</b>, instead of ascribing
to a ‘work-life balance/harmony’. Priorities make it challenging to have
balance; I experience and engineer <b>dynamic balance</b>. This reminds me that the childhood game of see-saw sitting is not about achieving static balance –
it is a highly energetic activity, and requires strong core muscles and
lower-limbs to execute that perceived sense of ‘immobility’.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="color: #222222; font-family: "arial"; font-size: 14.0pt;">When you do something consistently, you develop ‘muscle
memory’ from the repetition. You <b>refine</b> what you have <b>defined</b>.
Does a concert musician have an off-season from practice? Does a Michelin-rated
chef stop cooking a few weeks in a year? Do teachers stop teaching? Does a
yoga-master stop stretching through her limits? Does an opera-singer stop
singing? Writer Stephen King locks himself in his room 3 hours everyday. It doesn’t
matter if he writes a word, sentence, paragraph or page. There is little in the
way of ‘force of habit’ when you enjoy your craft, profession, hobby, and
learning. <o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #222222; font-family: "arial"; font-size: 14.0pt;">LEADERSHIP LESSONS
LEARNT</span></b><span style="color: #222222; font-family: "arial"; font-size: 14.0pt;">: Martial artist Bruce Lee said: ‘Beware the man who
practices the SAME KICK 10,000 times.’ Persistence, consistency of correct
action, and perseverance can get us to our goal. By keeping the habit up,
despite the ‘down period’ or ‘stagnant economy’ may elicit opportunties to
SHARPEN THE SAW. We can use the ‘off-season’ to work on our deficiencies,
shortcomings and frailties. In that way, we can sharpen our mental, physical
and spiritual faculties and possess facility of effort.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="color: #222222; font-family: "arial"; font-size: 14.0pt;">[This was the first of a series of blog posts I made
on this website, where I blogged daily for three years as an indirect challenge
by marketing guru, Seth Godin.]</span></div>
</div>
Enrico Varellahttp://www.blogger.com/profile/13711367064601101579noreply@blogger.com1tag:blogger.com,1999:blog-4490291154017694907.post-13253594575926627342019-12-16T01:20:00.001+08:002019-12-25T17:08:55.466+08:00A Racing Summary of 2019 <div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI01Kpx0-dnVYWns3ySZ06BiLit3ewVx6WUf1laykldl5cdfrLUSY0tlCeZw8dPpT9PuLwilFxOhw7Yv0h_sdQ7M09oBcuOoa1cM_us4JeD8BOD_wcDwQcXImvxTmmpy3DCgS-sSODCrVq/s1600/IMG-20191021-WA0048.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="800" data-original-width="1599" height="159" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI01Kpx0-dnVYWns3ySZ06BiLit3ewVx6WUf1laykldl5cdfrLUSY0tlCeZw8dPpT9PuLwilFxOhw7Yv0h_sdQ7M09oBcuOoa1cM_us4JeD8BOD_wcDwQcXImvxTmmpy3DCgS-sSODCrVq/s320/IMG-20191021-WA0048.jpg" width="320" /></a></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">This year has proved to be tumultuous, insofar as racing was concerned.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">After <b>Chicago Marathon 2018</b>, my <b>Plantar Fasciitis (PF) </b>reared its ugly head, and persisted through this year. I had to manage sub-optimal conditions for training, markedly reducing my running mileage, which was my strength. I spent most of my year riding indoors (on a spinning-cycle), swimming (including frequent open-water immersions), and minimal running.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">I raced in five races altogether, with Powerman Malaysia as my first and only duathlon (run-ride-run). I did top-10, but off my 4th placing last year. I completed <b>Challenge Roth </b>for a second time, however within 10 minutes of its 15-hour cutoff timing. My body had gastrointestinal (GI) issues in the marathon, and my PF made running fast uncomfortable, and I succumbed to walking. I was grateful to have finished, to a resounding hero's welcome. I would strongly recommend Challenge Roth as a must-do long-distance triathlon. </span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVCxSYpVwZs7CMYlNekrxXRwii4m-KnWUcU8ZpccwOFmVdtXpBUlByh-G3zebhz3v03JfPBShQKgxQQ2ryjAKZxkS3vFZiXjNlydVt9ctHW9p469yQ2ShcKI7sosY1UPIqrhET_Pu8WPuw/s1600/IMG-20191021-WA0038.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="800" data-original-width="1600" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVCxSYpVwZs7CMYlNekrxXRwii4m-KnWUcU8ZpccwOFmVdtXpBUlByh-G3zebhz3v03JfPBShQKgxQQ2ryjAKZxkS3vFZiXjNlydVt9ctHW9p469yQ2ShcKI7sosY1UPIqrhET_Pu8WPuw/s320/IMG-20191021-WA0038.jpg" width="320" /></a></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">I did not get a <b><i>Rolldown</i></b> slot for the <b>Ironman 70.3 World Championships 2020</b>, when I was in Cebu, The Philippines this year. With a cancelled <b>Ironman Gurye</b>, Korea completing my second half-Ironman race seemed daunting and less motivating. Yet, I decided to complete it instead of abandoning the trip altogether. I was glad I stuck to the plan, and raced. I improved on my time slightly over that of Cebu's, earned a spot for <b>Lake Taupo</b> next year, and also a <u>2nd place in my Age Group</u>. I was one of the oldest in my age group (AG), yet I stuck to guns when I emerged from swim in 4th (and stung painfully by jellyfish), ride (3rd) and 2nd, finally, in my AG. I have never done so well, and it happened after 14 years of racing the 113km triathlon. I had qualified for the world championships in 2008, 2009 and 2017 with 5th and 6th placings, and this was the best I have ever placed. Timing-wise, it was not my best on a brand-new, unfamiliar and congested course - yet it was one of my most memorable and joyful racing experiences. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">It was a sweet taste to a troubled and ineffectual year of racing internationally. I also had time to determine and decide if endurance multi-sports racing was still relevant and important to me. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Leadership Lessons Learnt</b>: We may be surprised by how things may end, despite poor starts and tough 'middles'. As with most matters being JOURNEYS, we can learn to extract wisdom from each each experience. By distilling each outcome (result) with an eagerness to learn, we can glean something of value which we can take with us at our next foray, challenge or excursion. </span></div>
Enrico Varellahttp://www.blogger.com/profile/13711367064601101579noreply@blogger.com0tag:blogger.com,1999:blog-4490291154017694907.post-29222366620881985452018-10-29T12:16:00.002+08:002018-10-29T12:24:24.717+08:00Chicago Marathon & The World Marathon Majors<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: 12pt;">I completed the <b>Chicago Marathon</b> on 7
October 2018. This is the third of the <b>Abbotts World Marathon Majors </b>series for
me. I have completed Boston Marathon three times, Berlin Marathon twice before
this.</span></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH8q3r6akY8M0yGj_boMUbMwOwTbohagWyuLKPnapZrYrnq-mzOgkCj71Y2Z2n5_UcOLAd3lprryxqtMKA-YwdnRKUfsrFCtj1UtslpCS9NLewyCePb1zuhOjgBg-gfOjTt0MKs0wr1B9Q/s1600/IMG_20181007_115652.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH8q3r6akY8M0yGj_boMUbMwOwTbohagWyuLKPnapZrYrnq-mzOgkCj71Y2Z2n5_UcOLAd3lprryxqtMKA-YwdnRKUfsrFCtj1UtslpCS9NLewyCePb1zuhOjgBg-gfOjTt0MKs0wr1B9Q/s320/IMG_20181007_115652.jpg" width="240" /></span></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;">Why did I complete the </span><b style="font-family: Arial, Helvetica, sans-serif;">Boston Marathon
</b><span style="font-family: Arial, Helvetica, sans-serif;">thrice?</span><span style="font-family: Arial, Helvetica, sans-serif;"> </span><span style="font-family: Arial, Helvetica, sans-serif;">It was because the lottery was
harder to earn, since it is almost a random chance to get a assured spot. A
spot in the Boston Marathon is earned through meeting Boston Qualifying (BQ) timings.
Thus, runners around the world attempt their BQ in recognized international
marathons. Certainly, there is a personal satisfaction to qualify from your
hard-earned performance.</span></div>
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<span lang="EN-US" style="font-family: Arial, Helvetica, sans-serif;">Today, some of the marathons in Marathon
Majors – Berlin, Boston, Chicago, London, New York City and Tokyo – include
confirmed slots should you meet their qualifying times. These can be more stringent
than the revised BQ timing established by the individual marathons. My
qualifying time for my age group has been changed from 3:30:00 to 3:25:00. That
means, I have to run a recognized marathon in 3 hours 24 minutes 59 seconds and
faster, to be considered for a slot in the 2020 edition of 122-year-old
marathon.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span lang="EN-US" style="font-family: Arial, Helvetica, sans-serif;">For confirmed slots outside of Boston
Marathon, there are entry pathways that include charity or race travel packages
(premium costs). Thus, you can enhance your chances to complete these ‘Big 6’
marathons at an accelerated manner. However, Boston Marathon remains the ‘holy
grail’ race because of the stringent qualification. It is akin to the Ironman World Championships in Kona, Hawaii and UMTB for ultra-marathoners.<o:p></o:p></span></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9Sme_P7R9dvw2vfuMDXr9JittxlBFOS2XJEKXoeWxhMrkzTgH3xxS4toOelgFprfkWAiDK1iMbxX6N0zj1Vyv01NMyMxNUL8APsA-Z_Bn6e2ki3amINiwHGFDrMgfrn97eIsEigwZv6W3/s1600/BostonMedals3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="960" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9Sme_P7R9dvw2vfuMDXr9JittxlBFOS2XJEKXoeWxhMrkzTgH3xxS4toOelgFprfkWAiDK1iMbxX6N0zj1Vyv01NMyMxNUL8APsA-Z_Bn6e2ki3amINiwHGFDrMgfrn97eIsEigwZv6W3/s320/BostonMedals3.jpg" width="320" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;">In addition, should you officially complete
these marathons you will earn the distinction as a marathoner who has completed
the World Majors. This is another badge of honour for the runner who aspires to
complete this particular challenge across wide geography and stunning national
landmarks. There are challenging marathon quests such as Seven Marathons Across
Seven Continents In Seven Days, which puts the finisher in rare territory. It
is analogous to the Seven Summits for serious mountain-climbers.</span></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEhEXJ5znxtgP-lbdVFMSCE2gM7sm17RAF1ZwlYda8rk31TCdQ3XvqaIDsJQMzmxM5dQEbYQ1di-k2-7y40xIrZolWm2x2Ng9piUQJ3P8qAjNAXFNOvo0Ar_Cb9QQ2MzkfgaQoXpqfsFPU/s1600/IMG_20181005_142221.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEhEXJ5znxtgP-lbdVFMSCE2gM7sm17RAF1ZwlYda8rk31TCdQ3XvqaIDsJQMzmxM5dQEbYQ1di-k2-7y40xIrZolWm2x2Ng9piUQJ3P8qAjNAXFNOvo0Ar_Cb9QQ2MzkfgaQoXpqfsFPU/s320/IMG_20181005_142221.jpg" width="240" /></span></a></div>
<span lang="EN-US" style="font-family: Arial, Helvetica, sans-serif;">Each marathon is unique for its identity
and character: prevailing climate, course design, hilliness, spectator support,
public entertainment, aid-station offering, start/end locations, and much more.
When choosing these races, it would make sense to follow up with a vacation,
thereafter.<span style="mso-spacerun: yes;"> </span>One’s total race experience
includes immersion into the tourism available.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Arial, Helvetica, sans-serif;">Pick your race, earn a spot at the
start-line, and enjoy the total experience capped by your hard-earned medal!
You can read race reviews at @RaceAdvisors</span></div>
Enrico Varellahttp://www.blogger.com/profile/13711367064601101579noreply@blogger.com0tag:blogger.com,1999:blog-4490291154017694907.post-163154508784972392018-08-11T15:01:00.004+08:002018-08-11T15:05:26.261+08:00HERE'S A COOLING TRICK FOR RACING IN THE TROPICS<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; color: #1d2129;">Heat disorders can be, potentially, dangerous. I recall I experienced my one and only brush with heat disorder in my first biathlon in 2003. I did not drink, I was dehydrated, over-heated, disorientated, and really in trouble. I was so 'out of it' that I ran past the end-point and towards the sea! Thanks to alert first-responders, I cooled down and </span><span class="text_exposed_show" style="color: #1d2129; display: inline;">recovered. I swore that it would never occur again, if I could help it.<br />Lessons learnt from racing triathlons since that fateful day include:<br />1) Put ice-cubes/chips under your cap: It lowers your body temperature.<br />2) Put a handful of ice cubs under your racing-vest, nearest to your heart. The chances of skin-burn is low as you will be generating lots of body-heat: Fastest way to lower the heart-rate (HR) and race within your prescribed HR zone.<br />3) When ice is unavailable, douse your head with cold/cool water. Start from the head and let gravity assume the rest.<br />4) If you have a glove, put ice in it. It helps cool you down, too. We lose large amounts heat from our extremities - thus, encourage the body to displace this heat release. I learnt this from Ultra 520K Canada runner-up <a data-hovercard-prefer-more-content-show="1" data-hovercard="/ajax/hovercard/user.php?id=100000091011867&extragetparams=%7B%22directed_target_id%22%3Anull%2C%22groups_location%22%3Anull%7D" href="https://www.facebook.com/selukov.arnaud" style="color: #365899; cursor: pointer; text-decoration: none;">Arnaud Selukov</a>.<br />5) Replace the ice before it completely melts. Downside: the moisture and liquid runs down the legs to your shoes, thus making your feet wet and blister-prone. Use socks with wicking properties.<br />6) Above all, hydrate: Drink a cup or two of water, or electrolyte-drink at each aid-station.<br />7) Rinse your head under a public-tap. This helps when you feel yourself burning up, and when no ice-bath is available or within reach. <a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/evracinghacks" style="color: #365899; cursor: pointer; text-decoration: none;">#EVRacingHacks</a><a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/ironmanev" style="color: #365899; cursor: pointer; text-decoration: none;">#IronmanEV</a> <a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/idfast" style="color: #365899; cursor: pointer; text-decoration: none;">#IDFast</a> <a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/idfastsingapore" style="color: #365899; cursor: pointer; text-decoration: none;">#IDFastSingapore</a><a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/onrunningsingapore" style="color: #365899; cursor: pointer; text-decoration: none;">#OnRunningSingapore</a> <a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/onrunning" style="color: #365899; cursor: pointer; text-decoration: none;">#OnRunning</a><a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/runningoncloud" style="color: #365899; cursor: pointer; text-decoration: none;">#RunningOnCloud</a> <a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/runninglabsingapore" style="color: #365899; cursor: pointer; text-decoration: none;">#runninglabsingapore</a><a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/im703philippines" style="color: #365899; cursor: pointer; text-decoration: none;">#IM703Philippines</a></span></span></div>
Enrico Varellahttp://www.blogger.com/profile/13711367064601101579noreply@blogger.com2tag:blogger.com,1999:blog-4490291154017694907.post-10383666166335683232018-07-01T15:40:00.001+08:002018-07-01T15:43:47.876+08:00THERE IS A TIME TO GRIT AND GRIN<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwCQndXRtjAFtvA5lnUDx4PhYTO1rYxCSeYIaz12u17QgHS6NV_7J49xOljZMuenmF524SnxxeA8RvtCAFppsxE5N3axfurHxfSFLNpNbEBR9atgAfLK2uaEmUTLI1dcf2Up8mSeEoh32p/s1600/Metasprint2017RunningShots1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="650" data-original-width="960" height="216" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwCQndXRtjAFtvA5lnUDx4PhYTO1rYxCSeYIaz12u17QgHS6NV_7J49xOljZMuenmF524SnxxeA8RvtCAFppsxE5N3axfurHxfSFLNpNbEBR9atgAfLK2uaEmUTLI1dcf2Up8mSeEoh32p/s320/Metasprint2017RunningShots1.jpg" width="320" /></a></div>
<span style="background-color: white; color: #1d2129; font-family: Arial, Helvetica, sans-serif; font-size: 14px;">We do know that, at times, we may need to knuckle up and get down and dirty, even feel the hurt (GRIT) - to achieve our goals (GRIN). The suffering we face, is part of the pre-nuptial agreement we committed to, in order to enjoy the richness of fulfilment and a fulfilling life. </span><br />
<span style="background-color: white; color: #1d2129; font-family: Arial, Helvetica, sans-serif; font-size: 14px;">As with life, so as it is in triathlons and endurance sports, the gradual overtaking in a race, mired with the gradual attrition of the body creates a mental and physiological dissonance, much desired by performance-chasers. To earn that personal best (PB/PR) timing, or even to complete a long and/or arduous race, demands that we 'dig deeper'. To yearn and earn a sense of achievement, we will need to engage a sense of adventure and occasion. Surely, the Hurt Locker is a place we rarely want to dwell for too long, yet it is where 'moments are defined', and we get to 'define ourselves'.</span><br />
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<span style="background-color: white; color: #1d2129; font-family: Arial, Helvetica, sans-serif; font-size: 14px;">Training is a hard matter. Racing can be menacingly, and even brutal when we choose to define ourselves, and seek personal glory and self-gratification. We get to GRIN and enjoy the reflection. Yet, in those many moments of self-imposed suffering (GRIT), we may glean parts of our character, add to it, amplify it, and decide to reduce it.</span><br />
<span style="background-color: white; color: #1d2129; font-family: Arial, Helvetica, sans-serif; font-size: 14px;">For the years of military training that I was immersed in (including the following years in the reserves), I am grateful to find pieces of me that identified my talent and capabilities. I am grateful for these opportunities, I am also deeply thankful I was able to recognise these, together with my colleagues. I wear my uniform and badges of honour inside my heart - with pride, appreciation and mindfulness.</span><br />
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Enrico Varellahttp://www.blogger.com/profile/13711367064601101579noreply@blogger.com0tag:blogger.com,1999:blog-4490291154017694907.post-73494390223299987222018-06-29T13:32:00.002+08:002018-06-29T13:35:56.859+08:00HAIL CITIZEN ATHLETES: KEEP DOING & PUT A DING IN YOUR UNIVERSE<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="background-color: white; color: #1d2129; font-family: Arial, Helvetica, sans-serif; font-size: 14px;">To weekend-athletes-warriors and serious age-group athletes: Wherever you are based, whichever sport you are passionate about, whatever you do as a profession, whatever your Cause - we salute you!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; color: #1d2129; font-size: 14px;">Effort outside our profession, day-job, or work demands more energy, motivation, and strength of purpose. We see you run-ride-swim-skate-ski-plough yourself on the roads, trails, pool, sea, gym - working relentlessly on</span><span class="text_exposed_show" style="color: #1d2129; display: inline; font-size: 14px;"> your personal or shared goals, without recognition or praise or reward - that delivers a message of hope, optimism, earnestness, determination, and many other values that define YOUR CHARACTER.<br />What we do in public is expectedly a 'mask' or 'face' that we are likely to display well. What occurs outside, where you are bathed in sweat, and sometimes, blood and tears speaks volumes of your Inner Universe.<br />Keep doing what defines you. Keep enduring despite what naysayers attempt to dampen you. Persist when the climate of doubt and uncertainty is overwhelming, and when it is so easy to cave in and surrender to conformity and pressure of GroupThink. Dig deep and reflect on your passion, sport, art, and any other Forms of Self-Expression. You inspire me, and many others hoping to feel your nudge and guiding hands to achieve the unimaginable and unbelievable.<br />Sweep away some of your doubt, worry and anxieties. Set larger and hopeful goals. Practise patience and baby steps. Put one foot forward. Take a step at a time. Fall twice, rise thrice. Cough away bad thoughts, spit out your weakness, and swallow your pride.<br />Delve Deeper, Push Harder, Focus Clearly, and Define Yourself! BE THE BEST YOU THAT YOU CAN BE!<br />We will be cheering you on!</span></span></div>
Enrico Varellahttp://www.blogger.com/profile/13711367064601101579noreply@blogger.com0tag:blogger.com,1999:blog-4490291154017694907.post-22148151750287529252018-06-27T12:42:00.001+08:002018-06-27T12:45:44.378+08:00HAIL CITIZEN ATHLETES: KEEP DOING & PUT A DING IN YOUR UNIVERSE<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: arial, helvetica, sans-serif;">To weekend-athletes-warriors and serious age-group athletes: Wherever you are based, whichever sport you are passionate about, whatever you do as a profession, whatever your Cause - we salute you!</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Effort outside our profession, day-job, or work demands more energy, motivation, and strength of purpose. We see you run-ride-swim-skate-sk<span class="text_exposed_show" style="display: inline;">i-plough yourself on the roads, trails, pool, sea, gym - working relentlessly on your personal or shared goals, without recognition or praise or reward - that delivers a message of hope, optimism, earnestness, determination, and many other values that define YOUR CHARACTER.<br />What we do in public is expectedly a 'mask' or 'face' that we are likely to display well. What occurs outside, where you are bathed in sweat, and sometimes, blood and tears speaks volumes of your Inner Universe.<br />Keep doing what defines you. Keep enduring despite what naysayers attempt to dampen you. Persist when the climate of doubt and uncertainty is overwhelming, and when it is so easy to cave in and surrender to conformity and pressure of GroupThink. Dig deep and reflect on your passion, sport, art, and any other Forms of Self-Expression. You inspire me, and many others hoping to feel your nudge and guiding hands to achieve the unimaginable and unbelievable.<br />Sweep away some of your doubt, worry and anxieties. Set larger and hopeful goals. Practise patience and baby steps. Put one foot forward. Take a step at a time. Fall twice, rise thrice. Cough away bad thoughts, spit out your weakness, and swallow your pride.<br />Delve Deeper, Push Harder, Focus Clearly, and Define Yourself! BE THE BEST YOU THAT YOU CAN BE!<br />We will be cheering you on!</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span class="text_exposed_show" style="display: inline; font-size: x-small;">Training with friends in inclement weather can nudge you from sloth to satisfaction.</span></span></div>
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Enrico Varellahttp://www.blogger.com/profile/13711367064601101579noreply@blogger.com0tag:blogger.com,1999:blog-4490291154017694907.post-51455542058597277472018-06-10T01:09:00.003+08:002018-06-10T11:11:55.817+08:00Ironman Number 22<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I did it!</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">On 3 June 2018, Sunday, I crossed the finishing-line of the Ironman Philippines in 14:30. It was a terribly hard day at the office, yet it was one of my sweetest moments. I completed my 22nd Ironman race: 3.8km swim, 180km ride, and marathon (42.2km).</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">It was a straight-forward race for me: Arrive on Thursday, race on Sunday, and depart on Tuesday. I did not have adequate preparation, working on time-crunched sessions positioned before work, after work, or on my off-days. With sub-optimal training conditions, I knew I would finish with a struggle, even do the 'Walk of Shame' during the marathon.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I had a satisfying swim, with a few moments trapped between desperate and panicky swimmers. I survived these assaults and onslaughts, thanks to 14 years of open-water experience and wisdom. I faced a mild current on the way out, and enjoyed the push on my return segment of the 2-loop swim. I emerged in 1:38, which was on-target. I felt fresh, not panting, and enjoyed my cup of water. I ran up the long transition. With human obstacles lined up along the narrow row of bike-racks, I wore my shoes at the Mount-Line.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The ride occurred on the hottest part of the day, with temperatures feeling like 40 degrees Celcius. A short burst of torrential rainfall made riding risky, however provided respite from the engulfing heat. The rolling course sapped my legs on the second loop, however conservative pacing deflected premature fatigue. Lots of congregating riders at the aid-stations was annoying, yet I empathised with those attempting their virgin race. I sipped on my Hammer Nutrition 'Perpeteum' every 30 minutes, chased with water. It pays to lose time at the front-end so as to earn time on the back-end of the ride. I arrived in T2 in about 6:45. Not a quick time at all, however considering the challenging bike-course conditions it was all good. I had no punctures, sat stable, had no gut issues, and completed it safely.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I wore my running-gear at my transition-rack. I put on the compulsory race-belt on, after wearing my shoes and cap. I ensured I carried my Hammer Nutrition electrolytes and sports gels. Then I was off on my final discipline.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">And disciplined I was not, after 10 km. That was where my wheels fell off, became squared, and I made compromises. As reminded by multiple-Ironman champion <b>Belinda Granger</b>, I got into some 'dark places' early in the marathon. I walked for about 20km, electing to finish my race, rather than risk heat disorder. I either drank or took a 'cold shower' from each of the generously-placed aid-stations. Each turnaround point was cruel, especially the one headed into town. It had more twist and turns than an season of 'Lost'. I was only too glad too walk-jog the last 10km, thanks to a few buddies who were hauling butt like I was. And, my Garmin watch went to sleep at the 30km mark. I was running (walking, too) 'blind', and by intuition.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">On crossing the line, with applied etiquette - I let the guy in front who was prancing/dancing enthusiastically go ahead - I was greeted by <b>Craig 'Crowie' Alexander</b>, who crowned me with the finisher's medal. I thanked him gratefully. How often do you get a 3-time Ironman World Champion wear a medal around your neck? Adjacent to him was 6-time world champion <b>Dave Scott</b> who shook my extended hand and he said to me: 'Go rest your feet!'</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Why do 22 Ironman triathlons? It was not my original goal (from 2006). One race became, multiplied through time and experience, ambition, and personal challenge. Each 226km triathlon meant slightly different things. This one defined me for my ability to get things done, stay committed to a goal, and refine my competitive attitude. It also tested my resilience, on how I bounced back from disappointing results and outcomes, fighting an aging body, and wanting to excel in an elusive and complex sport.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Will I do Ironman number 23? It would be likely. However, this is a matter for another day, as I have two half-Ironman events to complete and the Chicago Marathon. Time to recover fully, recuperate, and reset my brain. A 226km field examination saps the brain of its sanity and willpower. So, more easy days ahead before preparing for more intense sessions and new strategies.</span></div>
Enrico Varellahttp://www.blogger.com/profile/13711367064601101579noreply@blogger.com2tag:blogger.com,1999:blog-4490291154017694907.post-7432473932194679082018-04-03T15:42:00.001+08:002018-04-03T15:43:23.065+08:00RUNNING DURING THE MIDDAY<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "arial";">Unless you are
time-crunched or embarked on a fat-loss challenge, I would only suggest running
at noon as a last resort. Imagine running at 30-33 degrees Celcius at 75-90
percent humidity…not fun, is it?</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "arial";">In a hot and
humid climate, what deters runners to do their thing outdoors include:<o:p></o:p></span></div>
<div class="MsoNormal" style="text-indent: 0px;">
<span style="font-family: "arial"; text-indent: -18pt;">1) It
raises and races your heart-rate rapidly.</span></div>
<div class="MsoNormal" style="text-indent: 0px;">
<span style="font-family: "arial"; text-indent: -18pt;">2) Dehydration
is a major issue due to increased sweating.</span></div>
<div class="MsoNormal" style="text-indent: 0px;">
<span style="font-family: "arial"; text-indent: -18pt;">3) You
can increase your risk of heat disorder should intensity be kept too high.</span></div>
<div class="MsoNormal" style="text-indent: 0px;">
<span style="font-family: "arial"; text-indent: -18pt;">4) Looking
sweat-soaked like a limped biscuit is not glamorous.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "arial";">Thus, if you opt
for the Spartan, outdoor-gym, remind yourself:<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "arial";"><o:p> a) </o:p></span><span style="font-family: "arial"; text-indent: -18pt;">Hydration
is a must. Drink every 2-3km as you would in a marathon. Stash your
bottled-water at key landmarks, especially U-turn points. Remember to remove
your thrash.</span></div>
<div class="MsoNormal">
<span style="font-family: "arial"; text-indent: -18pt;">b) Keep
your intensity/speed moderate to medium. Zone 2 heart-rate would be good for an
easier run, while Zone 3 would be pushing it. Your heart-rate will go north of
your normal due to the uncontrollable external heat, and still controllable internal
heat buildup.</span></div>
<div class="MsoNormal">
<span style="font-family: "arial"; text-indent: -18pt;">c) Wear
light clothing. Cotton-shirts soak fast, and may give you nipple-rash, or worst.
Get a Naked waist-band to hold your smartphone, money, keys, a pack of sports-gel,
and a water-bottle.</span></div>
<div class="MsoNormal">
<span style="font-family: "arial"; text-indent: -18pt;">d) Run
where it is most shady – no, not in underpasses or in the air-conditioned gym.
Most of the large trees in local parks are of the equatorial or rainforest
varieties. They provide a larger umbrella of umbra/penumbra. Shift to where
these are, even if it means moving from road to grass to sand. Just be alert
when running on uneven ground.</span></div>
<div class="MsoNormal">
<span style="font-family: "arial"; text-indent: -18pt;">e) Slow
down if you are panting. Use the Rate of Perceived Exertion (RPE) scale as an
invaluable guide. Your HR-monitor is part of your backup. In fact, intensity directs
how long you may run. I have run from 60-120 minutes, with less discomfort.</span></div>
<div class="MsoNormal">
<span style="font-family: "arial"; text-indent: -18pt;">f) Hydrate
with water upon cessation of running. While you cool down, you can do some deep
stretches. Fuel up with a sports-drink (read: sugar and electrolytes)
thereafter, and a carbohydrate-rich meal within an hour. Recovery takes place
upon cessation of sports.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "arial";">Running outdoors
requires smartness extended beyond your phone. It is better to be under-cooked
than be over-cooked. And, if you suffer heat disorders, your remaining workday
may be impaired, as would your subsequent workouts. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
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<span lang="EN-US" style="font-family: "arial";"><b>Leadership Lessons</b>:
Be prepared for any emergency or exigencies. Keeping our senses alert for risks
and surprises, balances the benefits to be accrued from a certain activity or
intervention. For instance, when would a ‘working lunch’ be useful? It can infringe
on employee rights, and personal time. Be mindful about how our personal action
affects others. <span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
</div>
Enrico Varellahttp://www.blogger.com/profile/13711367064601101579noreply@blogger.com1tag:blogger.com,1999:blog-4490291154017694907.post-35128232773330197202017-08-31T15:16:00.000+08:002017-08-31T15:16:33.216+08:00MY TAKE ON LONGEVITY IN ENDURANCE-SPORTS (Anecdotally-Scientific) Part 2<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitG6-n2G-HrHftlSiXbLdvvIWq6dx8VouZMXSz3Kr1jMoEUMJm4xymNpfk3IOvs149Vi-WMHOkXyKYiLg0xNRV2o4gz_9VVKRGSxqCuLmfRIz8RNf_Sk0cvutJqoUbaSE11NbwGW7TzZvX/s1600/CebuRunHighRes.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="683" data-original-width="1024" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitG6-n2G-HrHftlSiXbLdvvIWq6dx8VouZMXSz3Kr1jMoEUMJm4xymNpfk3IOvs149Vi-WMHOkXyKYiLg0xNRV2o4gz_9VVKRGSxqCuLmfRIz8RNf_Sk0cvutJqoUbaSE11NbwGW7TzZvX/s320/CebuRunHighRes.jpg" width="320" /></a></div>
<br />
<div style="text-align: center;">
<span style="color: #1d2129; font-family: 'SF Optimized', system-ui, -apple-system, BlinkMacSystemFont, '.SFNSText-Regular', sans-serif; font-size: 14px; letter-spacing: -0.11999999731779099px;"><i>Ironman 70.3 Philippines 2017: Thankfully, did not walk except between aid-stations</i></span></div>
<div style="text-align: left;">
<span style="color: #1d2129; font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 14px; letter-spacing: -0.11999999731779099px;">This concludes a two-part series of my tacit experiences and wisdom gleaned from racing in endurance sports for 14 years.</span></span></div>
<span style="background-color: white; color: #1d2129; font-family: 'SF Optimized', system-ui, -apple-system, BlinkMacSystemFont, '.SFNSText-Regular', sans-serif; font-size: 14px; letter-spacing: -0.11999999731779099px;">11) Stretch whenever you can, systematically would be best. However, in its absence a sports massage, or self-massage (with a trigger ball or roller) helps in promoting recovery. Learn to knead, jostle, press and pummel sore muscles.</span><br style="color: #1d2129; font-family: 'SF Optimized', system-ui, -apple-system, BlinkMacSystemFont, '.SFNSText-Regular', sans-serif; font-size: 14px; letter-spacing: -0.11999999731779099px;" /><span style="background-color: white; color: #1d2129; font-family: 'SF Optimized', system-ui, -apple-system, BlinkMacSystemFont, '.SFNSText-Regular', sans-serif; font-size: 14px; letter-spacing: -0.11999999731779099px;">12) Water-based activities like swimming o</span><span class="text_exposed_show" style="color: #1d2129; display: inline; font-family: 'SF Optimized', system-ui, -apple-system, BlinkMacSystemFont, '.SFNSText-Regular', sans-serif; font-size: 14px; letter-spacing: -0.11999999731779099px;">r water-jogging, reduces undue impact from land-based activities like running. Use aquatic activities to release the body from gravity-based sports-induced stress. Also, cross-train by including other activities (swim, ride and run are examples).<br />13) I never had a major spate of injuries, save for one case of a hairline fracture on my toe (2 months NO running), mild plantar fasciitis, and being hit by a taxi while riding (beyond my control) where I sustained a cheek fracture in 2010. Staying injury-free means being disease-free. Move from dis-ease to ease!<br />14) Increase your intake of antioxidants, and choose those that suit your body (natural and packaged). Include tonics made from herbal remedies and concoctions. Bone-broth or soups are very useful.<br />15) Seek the help of physiotherapists, chiropractors, bodycare specialist, nutritionists, massage therapists, and the like - they help remind us to stay mobile, nimble and functional.<br />16) Include High Intensity Interval Training (HIIT) sessions, occasionally. 1-2 such sessions awakes the body to new-found activation and, perhaps, speed. Use strength-based , gym sessions to supplement your development of musculature.<br />17) Seek a coach to help you with plateaus and form/gait correction. Seek a coach if you wish to be competitive and improve on your personal best (PB) timings.<br />18) If you are racing, then train to race. You cannot work beyond your trained threshold of intensity.<br />19) Seek your motivation: If you train with a team, it has its inherent 'push and pull' factors. If you prefer the occasional solitude, then do your long sessions alone. If you are uncomfortable with toxic members, steer away from them. Mix with those who help you achieve your Best Version of Yourself.<br />20) It is a life-long journey towards personal excellence, so there is still much to learn, educate and glean from personal experience.</span></div>
Enrico Varellahttp://www.blogger.com/profile/13711367064601101579noreply@blogger.com0tag:blogger.com,1999:blog-4490291154017694907.post-69528403061223108442017-08-31T15:07:00.001+08:002017-08-31T15:16:55.592+08:00MY TAKE ON LONGEVITY IN ENDURANCE-SPORTS (Anecdotally-Scientific)<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPTe-xTHUkm9xPxnq6iKXT_dsVCeEio_EPk7pUpncQg2-nD4wNCTmUJJgaX3AtPuSfrPbz7tRe94WVkjruXp3dSeYxEwjwdY5P54MPerDq16dszEtahVWvj_5W5AzVJzaCSTR4mrIAMjkR/s1600/MizunoEkiden2017P3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="960" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPTe-xTHUkm9xPxnq6iKXT_dsVCeEio_EPk7pUpncQg2-nD4wNCTmUJJgaX3AtPuSfrPbz7tRe94WVkjruXp3dSeYxEwjwdY5P54MPerDq16dszEtahVWvj_5W5AzVJzaCSTR4mrIAMjkR/s320/MizunoEkiden2017P3.jpg" width="320" /></a></div>
<span style="background-color: white; color: #1d2129; font-family: "sf optimized" , , , "blinkmacsystemfont" , ".sfnstext-regular" , sans-serif; font-size: 14px; letter-spacing: -0.11999999731779099px;">After being in the endurance game since 2002, I wanted to share my mild wisdom sustaining my performance over 4 competitive age-groups.</span><br />
<span style="background-color: white; color: #1d2129; font-family: "sf optimized" , , , "blinkmacsystemfont" , ".sfnstext-regular" , sans-serif; font-size: 14px; letter-spacing: -0.11999999731779099px;">1) Have more than 6 hours of sleep each night. Get a comfortable mattress, curtains drawn, and away from electronic devices (if possible).</span><br />
<span style="background-color: white; color: #1d2129; font-family: "sf optimized" , , , "blinkmacsystemfont" , ".sfnstext-regular" , sans-serif; font-size: 14px; letter-spacing: -0.11999999731779099px;">2) Skip a day of exercise, if you feel like it. It is, after all, an extreme sport. You need not be extreme about life, in general.</span><br />
<span style="background-color: white; color: #1d2129; font-family: "sf optimized" , , , "blinkmacsystemfont" , ".sfnstext-regular" , sans-serif; font-size: 14px; letter-spacing: -0.11999999731779099px;">3) Nutrition is one of the keys to recovery: Eat sensibly, guided by what is healthy for you.</span><span class="text_exposed_show" style="color: #1d2129; display: inline; font-family: "sf optimized" , , , "blinkmacsystemfont" , ".sfnstext-regular" , sans-serif; font-size: 14px; letter-spacing: -0.11999999731779099px;"><br />4) Reduce your intake of refined sugar and refined grains. Whole-foods, relatively-unprocessed, home-cooked, allows control in this option. Pack your home-cooked food to work.<br />5) You need not live a monastic life: Exercise may be part of your lifestyle, and may not be your only life. Exercise is a form of self-expression.<br />6) Race occasionally to test yourself, however each race is an intense workout that requires full recovery. Our races validates our hard and consistent training.<br />7) Focus on good sources of fats: coconut oil, olive oil (EVOO and normal), butter, eggs, and animal fat. Figure this one out on your own as it is very subjective based on beliefs and practice. Reduce the GMO-versions (corn & soya), when possible.<br />8) Have 'easy' days intersperse 'hard' workout days. Off-Season, focus on Low Heart-Rate, Distance-Training.<br />9) 80:20 Rule when it comes to eating. Use your intuition and tastebuds as your guides.<br />10) Check for food allergies. Once identified, reduce or eliminate that food type.</span><br />
<span class="text_exposed_show" style="color: #1d2129; display: inline; font-family: "sf optimized" , , , "blinkmacsystemfont" , ".sfnstext-regular" , sans-serif; font-size: 14px; letter-spacing: -0.11999999731779099px;">*This was first posted on my Facebook page.*</span></div>
Enrico Varellahttp://www.blogger.com/profile/13711367064601101579noreply@blogger.com0tag:blogger.com,1999:blog-4490291154017694907.post-90002983713967834152017-04-03T22:27:00.002+08:002017-04-03T22:37:14.328+08:00Which 10 Life Hacks Do You Do?<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;"><span style="mso-list: Ignore;">1)<span style="font-size: 7pt; font-style: normal; font-variant-caps: normal; font-weight: normal; line-height: normal;"> </span></span></span></b><!--[endif]--><b style="mso-bidi-font-weight: normal;"><span lang="EN-US">Exercise regularly<o:p></o:p></span></b></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">Movement is life. Exercise is ‘prescribed
movement’. By doing exercise at least three times per week – a combination of
short & intense, versus longer and enduring – we can activate muscles,
stimulate hormonal secretion, reduce mental stress, and engage our nervous
system. Exercise is know to reduce the occurrence of mental depression, and
retard some of the effects associated with aging. While you are at it, exercise
in the sunlight, sometimes.<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;"><span style="mso-list: Ignore;">2)<span style="font-size: 7pt; font-style: normal; font-variant-caps: normal; font-weight: normal; line-height: normal;"> </span></span></span></b><!--[endif]--><b style="mso-bidi-font-weight: normal;"><span lang="EN-US">Read <o:p></o:p></span></b></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">Reading helps us nourish our mind through the
provision of ideas, knowledge and opinions. Words help us form images in our
minds and bridge both cerebral hemispheres (both left and right sides of our
brain). It also allows us to access our imagination. Reading is a form of
‘quiet time’ or meditation for our self. Read for information, education and
entertainment. Read, consider, reason, argue and discuss –activate your
thinking (cognition) through engagement with others.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;"><span style="mso-list: Ignore;">3)<span style="font-size: 7pt; font-style: normal; font-variant-caps: normal; font-weight: normal; line-height: normal;"> </span></span></span></b><!--[endif]--><b style="mso-bidi-font-weight: normal;"><span lang="EN-US">Write (express yourself:
teach, share)<o:p></o:p></span></b></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">This is a way of expressing yourself
privately and openly. It gets our thoughts onto paper, or on-screen. Writing is
a way to think in words, phrases, and sentences. It allows us to express random
thoughts, and place them in logical perspective. Writing helps the introverts
express their inner feelings and deep thoughts ‘outwards’. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;"><span style="mso-list: Ignore;">4)<span style="font-size: 7pt; font-style: normal; font-variant-caps: normal; font-weight: normal; line-height: normal;"> </span></span></span></b><!--[endif]--><b style="mso-bidi-font-weight: normal;"><span lang="EN-US">Eat well<o:p></o:p></span></b></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">Eat as natural and unprocessed as often as
you can. Apply the ‘80:20 Rule’, and eat as well as you can afford to 80
percent of the time. Eat your comfort and ‘cheat foods’ the remainder of the
time. Focus on foods that do not encourage inflammation. Inflammation has been
associated with a wide range of maladies and diseases. Focus on foods high in antioxidants,
filtered-water, and herbs to cleanse your body and encourage healing. Keep
fruit (and fruit sugars) to specific times, as it tends to stimulate hunger.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;"><span style="mso-list: Ignore;">5)<span style="font-size: 7pt; font-style: normal; font-variant-caps: normal; font-weight: normal; line-height: normal;"> </span></span></span></b><!--[endif]--><b style="mso-bidi-font-weight: normal;"><span lang="EN-US">Frame and re-frame my mind<o:p></o:p></span></b></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">Positive psychology is about learning to
apply mental strategies and techniques to quell negative thoughts. We learn to
focus on positive matters, like results instead of failure. Re-wording helps us
appreciate another perspective and dimension in our communication. Our ‘self
talk’ can be filled with excuses, blame, disappointment and resentment. By
re-framing, we can focus on more useful parts of our communication with others.
We take responsibility in the quality of our conversations with others, so that
we can benefit from each interaction. Positive and optimistic people are also
more fun to be with.<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;"><span style="mso-list: Ignore;">6)<span style="font-size: 7pt; font-style: normal; font-variant-caps: normal; font-weight: normal; line-height: normal;"> </span></span></span></b><!--[endif]--><b style="mso-bidi-font-weight: normal;"><span lang="EN-US">Posture<o:p></o:p></span></b></span></div>
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<span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">This is about how elongated and stretch
your spine is when you sit, move or sleep. Proper posture concerns us on how we
move with ease and comfort. Pains, strains and stress place undue discomfort on
our body, so that we do not breath deeply enough. When that happens, it disrupts
our digestion, blood circulation, and how we use our body effectively. Minimise
excessive time spent sitting. Sit on large balls or stand at your workstation.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;"><span style="mso-list: Ignore;">7)<span style="font-size: 7pt; font-style: normal; font-variant-caps: normal; font-weight: normal; line-height: normal;"> </span></span></span></b><!--[endif]--><b style="mso-bidi-font-weight: normal;"><span lang="EN-US">Seek Experts & Learn
From Them<o:p></o:p></span></b></span></div>
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<span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">The Room is the expert. In almost every
social setting, we can meet somebody of distinction. This may be an area of expertise,
or self-mastery. Even hobbyists can be passionate in talking about their
hobbies. Most of them are knowledgeable about that area which excites them, and
provides them with a form of expression. It can be delightful to hear someone
talk passionately about what they enjoy doing, or what they are competent in.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;"><span style="mso-list: Ignore;">8)<span style="font-size: 7pt; font-style: normal; font-variant-caps: normal; font-weight: normal; line-height: normal;"> </span></span></span></b><!--[endif]--><b style="mso-bidi-font-weight: normal;"><span lang="EN-US">Challenge yourself and
measure your progress<o:p></o:p></span></b></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">Challenges allow us to expand our
abilities. These can be translated into goals, and we can direct our resources
and commitment to achieving them. As we measure our results, we can ascertain
our progress. Part of the reason why people do sports, is to test their mental
and physical limitations. Excuses surface when we test our limits, and we learn
to curb them when we face chores, work, duties and other discipline-required
matters. Challenges also provide us with a sense of purpose, so that goals can
be created around them.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;"><span style="mso-list: Ignore;">9)<span style="font-size: 7pt; font-style: normal; font-variant-caps: normal; font-weight: normal; line-height: normal;"> </span></span></span></b><!--[endif]--><b style="mso-bidi-font-weight: normal;"><span lang="EN-US">Be inspired and motivated<o:p></o:p></span></b></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">Be curious. Be excited by new things. Enjoy
new experiences. Nature can inspire us. People and their actions, can inspire
us to be better versions of our selves. Read inspirational stories. Consider
engaging some of their ideas into your life. Once we develop a sense of purpose
and strength of purpose, we can act on our dreams and goals.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
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<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;"><span style="mso-list: Ignore;">10)<span style="font-size: 7pt; font-style: normal; font-variant-caps: normal; font-weight: normal; line-height: normal;">
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<span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">Sleep at least 7.5 hours a day. Six hours
would be an absolute minimum. It is a single non-activity that allows our
brains to do ‘housekeeping’. A comfortable mattress, a firm pillow, drapes
drawn to keep our light, can help us sleep better.<span style="mso-spacerun: yes;"> </span>Dreaming helps us in an unconscious way. If
we sleep well, we awake refreshed and clear-minded, without the mind-fog that
caffeine cannot fully vanquish. Tart Cherry juice can stimulate sleepiness and
gives more sound sleep.</span><o:p></o:p></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3OZJDgryFrU8pIbJmcPyCUMYakdPg8o5R4Jst3yb3Kz48rwX6Hbskn2UqdVgcSyiRGcvJSIw9ZzyBAwvjrspmsmmoK-8ZSg9Vx8lpm7Cd2nwex1adUTGd4lHyHWQ9N7GgOqwQITkGH3h9/s1600/Screen+Shot+2016-09-30+at+9.19.12+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="275" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3OZJDgryFrU8pIbJmcPyCUMYakdPg8o5R4Jst3yb3Kz48rwX6Hbskn2UqdVgcSyiRGcvJSIw9ZzyBAwvjrspmsmmoK-8ZSg9Vx8lpm7Cd2nwex1adUTGd4lHyHWQ9N7GgOqwQITkGH3h9/s320/Screen+Shot+2016-09-30+at+9.19.12+PM.png" width="320" /></a></div>
</div>
</div>
Enrico Varellahttp://www.blogger.com/profile/13711367064601101579noreply@blogger.com4tag:blogger.com,1999:blog-4490291154017694907.post-49190748194229693132017-03-07T00:03:00.000+08:002017-03-07T00:22:41.388+08:00PUNCH THROUGH TO THE FUTURE WITH LIFE HACKS<div dir="ltr" style="text-align: left;" trbidi="on">
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiO3hdbdV-wq8zCbgJdSIYLTVbRc7IGUlSr1tpPGnxB8wZGK4G4oZduQqWqgFQzEOARFYlNkre6yii7-PhSdh8qu-JdYf743H2eh9IBOXeUGPCY6FF7IVqeEllGmrGyOKOT3mc2xwQ2Fflb/s1600/13012883_10207930266388283_5879775632576850891_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiO3hdbdV-wq8zCbgJdSIYLTVbRc7IGUlSr1tpPGnxB8wZGK4G4oZduQqWqgFQzEOARFYlNkre6yii7-PhSdh8qu-JdYf743H2eh9IBOXeUGPCY6FF7IVqeEllGmrGyOKOT3mc2xwQ2Fflb/s320/13012883_10207930266388283_5879775632576850891_n.jpg" width="239" /></a></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><i>‘It is not the last dog left in the fight, but the one that has many fights left in it.’</i></span></div>
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<br /></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">The future holds many uncertainties. <span style="mso-spacerun: yes;"> </span>We can predict with certainty that changes
will happen without disruption.<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">We have to be versatile to stay relevant;
even semi-retired and retired people must seek some form of activity and
busy-ness. We must continue to re-invent ourselves to stay employable, stay in
business, and even to stay put.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">Stasis, or inactivity, merely invites
trouble if you are not prepared to face the challenges that come at us.<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">‘Offence may be the best defence!’ to quote
from X-Men: The Last Stand’. We must attack the future with confidence and
fervor. Waiting for things to happen, procrastination, and being hopeful
(without action) is ‘blind’.<o:p></o:p></span></span></div>
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<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">Here are some Life Hacks for your future
consideration.<o:p></o:p></span></span></div>
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<br /></div>
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<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US" style="mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;"><span style="mso-list: Ignore;">1)<span style="font-size: 7pt; font-style: normal; font-variant-caps: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span lang="EN-US">Ask yourself this: How
seriously and importantly do I want to stay in employment?<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US" style="mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;"><span style="mso-list: Ignore;">2)<span style="font-size: 7pt; font-style: normal; font-variant-caps: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span lang="EN-US">Which are the professions you
will enjoy working in, in the long-run? What are you doing to ensure that?<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US" style="mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;"><span style="mso-list: Ignore;">3)<span style="font-size: 7pt; font-style: normal; font-variant-caps: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span lang="EN-US">To seek new employment, identify
these 3 questions: What do you know? (KNOW WHAT/HOW). Who do you know? (KNOW
WHO) Who knows you?<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US" style="mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;"><span style="mso-list: Ignore;">4)<span style="font-size: 7pt; font-style: normal; font-variant-caps: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span lang="EN-US">Examine your options: Seek
employment, self-employment, be in a business, or up-skill/re-skill yourself.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US" style="mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;"><span style="mso-list: Ignore;">5)<span style="font-size: 7pt; font-style: normal; font-variant-caps: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span lang="EN-US">Do a SWOT Analysis (Strengths,
Weaknesses, Opportunities<span style="mso-spacerun: yes;"> </span>& Threats).
Be honest about yourself, your abilities, expertise, and capabilities.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US" style="mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;"><span style="mso-list: Ignore;">6)<span style="font-size: 7pt; font-style: normal; font-variant-caps: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span lang="EN-US">Complete your SWOT Analysis,
and seek three people who can give genuine and honest feedback about your
Strengths and Weaknesses. Strengths include wisdom, skills, work experience, working
knowledge, expertise, achievements, areas of mastery, attitude, and character. <o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US" style="mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;"><span style="mso-list: Ignore;">7)<span style="font-size: 7pt; font-style: normal; font-variant-caps: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span lang="EN-US">From your Weaknesses, identify
which skills, experiences, knowledge, relationships, and certification will you
need to learn and develop within the next six months? Next 12 months? Next 1-3
years?<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US" style="mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;"><span style="mso-list: Ignore;">8)<span style="font-size: 7pt; font-style: normal; font-variant-caps: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span lang="EN-US">Which of your skills will become
redundant? What will you need to learn stay employable? (Writing, presentation,
relational, transactional, accounting, promotional, educational, and more)<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
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</span></span></span><!--[endif]--><span lang="EN-US">Who can you seek to guide you
in your profession, business, and career? Who are your mentors, teachers and coaches?<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US" style="mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;"><span style="mso-list: Ignore;">10)<span style="font-size: 7pt; font-style: normal; font-variant-caps: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--></span><span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="mso-spacerun: yes;"> </span>Review your attitude and mindset towards people,
life, work, recreation, and your lifestyle. Lifestyle is how you ‘style your
life’.</span><o:p></o:p></span></div>
</div>
Enrico Varellahttp://www.blogger.com/profile/13711367064601101579noreply@blogger.com1tag:blogger.com,1999:blog-4490291154017694907.post-85988997735435644382017-03-06T01:03:00.004+08:002017-03-06T01:11:12.620+08:00Why Do We Race?<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuEyvaxz5J1lEfigESV_RzcN42JmNuJdyAqBkd9W94rJqboLLRz4XLReV8Cd4CM3t-3hejmIXC5tylDp2_fQatbxPdTZkY-lhxieHwZO97IoBRT_-mni-nHqn13hLaG8ihGoeeMJNiWhmG/s1600/5_m-100724296-DIGITAL_HIGHRES-1264_007606-1873987.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuEyvaxz5J1lEfigESV_RzcN42JmNuJdyAqBkd9W94rJqboLLRz4XLReV8Cd4CM3t-3hejmIXC5tylDp2_fQatbxPdTZkY-lhxieHwZO97IoBRT_-mni-nHqn13hLaG8ihGoeeMJNiWhmG/s320/5_m-100724296-DIGITAL_HIGHRES-1264_007606-1873987.JPG" width="213" /></a></div>
<span style="font-family: arial, helvetica, sans-serif;">To complete?</span></div>
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<span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">Training to be our best.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">To compete?<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">Moving past the rest.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">Go fast or go slow,<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">Race your own race.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">Go along with your flow,<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">Progress at your pace.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">There is no disgrace,<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">For struggling and succumbing.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">For this is your race,<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">Complete it even when stumbling.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">One foot forward,<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">One pedal around.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">The finishing-line is reward,<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">Where euphoria abounds.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">A battered body the next few days,<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">A painful fate we will face.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">Therefrom, recovery it will replace,<o:p></o:p></span></span></div>
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<span lang="EN-US"><span style="font-family: "arial" , "helvetica" , sans-serif;">A hunger for the next race.</span><o:p></o:p></span></div>
</div>
Enrico Varellahttp://www.blogger.com/profile/13711367064601101579noreply@blogger.com1tag:blogger.com,1999:blog-4490291154017694907.post-21798938688936457572017-01-20T12:51:00.002+08:002020-02-27T23:48:02.766+08:00Wear Your Badge With Pride - Inside<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0cURtYRbVeUgGzrF8647H0jY1YraVUlXU2lYbRJpYiGMcpJfqlgGJUyOrvcANKOMC83j28BRaPdb9GGmGVKddsHFViFCFUfbDGvVJ2pNx2yxhhuTDDFfPJsVhh2_ZqmaLzsQLKqem0_-I/s1600/13413574_10208319576440791_6218038314924899299_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: medium;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0cURtYRbVeUgGzrF8647H0jY1YraVUlXU2lYbRJpYiGMcpJfqlgGJUyOrvcANKOMC83j28BRaPdb9GGmGVKddsHFViFCFUfbDGvVJ2pNx2yxhhuTDDFfPJsVhh2_ZqmaLzsQLKqem0_-I/s320/13413574_10208319576440791_6218038314924899299_n.jpg" width="320" /></span></a></div>
<div style="text-align: left;">
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="color: black; font-family: "arial"; font-size: 12.0pt;">Who doesn't love recognition?<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="color: black; font-family: "arial"; font-size: 12.0pt;">This can be a compliment, praise, handshake, or
a high-5. A physical memento would include a medal, finisher t-shirt, trophy,
'potential winner' card, and the like. To complement your achievement with
something physical enhances the experience of completion or competition. These
'badges of honour' remind us of what we have earned - and most times,
hard-earned - and may motivate us to go even further the next time.<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="color: black; font-family: "arial"; font-size: 12.0pt;">However, when these badges become more than
'bragging rights', then they present a social concern. If awards and badges
result in an 'elitist mindset' or a 'cocky attitude' towards others, then the
badge ceases to represent more than its abstract meaning. Every boy-scout knows
that for each badge that he earns, it was born of knowledge and skilfulness. He
had to demonstrate a competency or skill-set before he could be presented with
a new badge, which he wears with pride. Each badge is a milestone of one's
'success', and it is part of a journey of self-discovery and exploration.<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="color: black; font-family: "arial"; font-size: 12.0pt;">My drawerful of race t-shirts and extended
merchandise alerts me of the following:<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="color: black; font-family: "arial"; font-size: 12.0pt;">1) I really need more closet space (remind me to
go to IKEA). <o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="color: black; font-family: "arial"; font-size: 12.0pt;">2) I need more real-world clothes.<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="color: black; font-family: "arial"; font-size: 12.0pt;">3) I need to reduce my credit-card expenditure
for travel, race-fees, and merchandise.<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="color: black; font-family: "arial"; font-size: 12.0pt;">4) I should be confident of my abilities and
capabilities.<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="color: black; font-family: "arial"; font-size: 12.0pt;">5) I may have to give away some of these
clothes, or wear them out (like on 'Survivor', the reality TV series).<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="color: black; font-family: "arial"; font-size: 12.0pt;">6) Review my priorities in my life.<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="color: black; font-family: "arial"; font-size: 12.0pt;">7) Will a race-tattoo replace these material
benefits? (if so, which design and location on my body?).<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="color: black; font-family: "arial"; font-size: 12.0pt;">8) Participate in eco-friendly, shirtless,
races?<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
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<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="color: black; font-family: "arial"; font-size: 12.0pt;">If you have 'been there, and done that', then
the continuous pursuit of the same process or activities can mean a lifestyle,
demonstration of self-discipline, or the pursuit of excellence. Whatever your
reasons or motivations are, be mindful that a badge is temporal than the 'badge
we wear inside'. A shoe-box filled with medals is just a receptacle for these
beautiful bits of metal and wood, and we should not be weighed down by past
glories or a vainglorious past. Instead, we can look ahead of us, determine new
goals and experiences, and live them. <o:p></o:p></span></div>
</div>
</div>
Enrico Varellahttp://www.blogger.com/profile/13711367064601101579noreply@blogger.com0tag:blogger.com,1999:blog-4490291154017694907.post-50194754256018865162017-01-03T16:49:00.003+08:002017-01-03T16:49:38.774+08:00Leadership Lessons From Films: What Will Be Your Line?<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="http://www.clker.com/clipart-334497.html"><img border="0" height="251" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0MJ-k6lob3-SZBCLEGUE7zjuiVcq0saosFbaUNIJcpcEn2qeryw-EXRBuwEz2Cr3HOZ-8P4gsmIPQyJiYwaQLSfmwCA-RGEmOjxsnESJQfIxe8eEbMa9S0cDx6qtZRdoGwjLF40IKERPl/s320/FavePoster.png" width="320" /></a></div>
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<span style="font-family: Arial; font-size: 14pt;"><br /></span></div>
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<span style="font-family: Arial; font-size: 14pt;">I love films.</span></div>
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<br /></div>
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<span lang="EN-US" style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-size: 12.0pt;">I spent my childhood watching films. In my formative
years as a pre-teenager, my Mom was generous to ensure that my brother and I
saw our fair share of films. I recall, watching back-to-back James Bond films
almost everyday. We lived across the Hoover theatre/cinema, and student-priced
tickets made it gladly affordable. <o:p></o:p></span></div>
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<br /></div>
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<span lang="EN-US" style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-size: 12.0pt;">My most memorable film was, probably, Cecil B.
DeMille’s grand spectacle ‘The Ten Commandments’. It was about 220 minutes long
(I clocked it at 3:36), and my Mom brought lunch in for my brother and I during
the intermission. That was a film that influenced me about religion and movie
magic.<o:p></o:p></span></div>
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<br /></div>
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<span lang="EN-US" style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-size: 12.0pt;">Every decade secures itself vividly with iconic
films, music, special effects and directors. In the 1970’s, films like ‘ET-The
Extra-Terrestrial’, ‘Close Encounters of the Third Kind’, ‘Grease’, ‘Saturday
Night Fever’, Jaws’ and ‘Star Wars’ ushered in a new era of filmmakers. <o:p></o:p></span></div>
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<br /></div>
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<span lang="EN-US" style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-size: 12.0pt;">When I secured a job as a feature-writer, I recalled
replacing my colleague (a UCLA film and music graduate) as the resident
reviewer. I was mildly ‘lost’ until I found the language to describe film. I
honed my reviewer’s eye through monthly reviews of videotaped films of the
latest Hollywood releases.<o:p></o:p></span></div>
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<br /></div>
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<span lang="EN-US" style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-size: 12.0pt;">I still love films.<o:p></o:p></span></div>
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<br /></div>
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<span lang="EN-US" style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-size: 12.0pt;">The art and business of filmmaking has progressed
from ‘silver-screen’ to ‘talkies’ to ‘digital film’. Cinemas have been
transformed into ‘sensory environments’ where the filmgoer experience is
strongly enhanced with Dolby-Surround audio and CGI-enhanced visuals. 3-D and
IMAX Experience continue to be important, and supplemented with Virtual Reality
(VR) mobile devices. I fear the day I ‘awake’ and find a paler shade of me
plugged into a connector cable, and discover my life was one major ‘download’
from the Matrix.<o:p></o:p></span></div>
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<br /></div>
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<span lang="EN-US" style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-size: 12.0pt;">Cinemas cost more, however they are cleaner, have
more comfortable seats, and exquisite audio-visual systems. From $0.50 to
$12.50 per ticket is a reflection of the times, as an average Hollywood
blockbuster costs upwards of US$100 million. Film studios struggle to keep
above water (even for a film about a sinking ship), as they face competition
from other studios, a discerning film audience and piracy (even Captain Sparrow
got ripped off). <o:p></o:p></span></div>
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<br /></div>
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<span lang="EN-US" style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-size: 12.0pt;">As long as films and television (as this medium is
growing rapidly in interest in the past decade) continue to entertain, educate,
engage (and, occasionally, misinform us), we will still flock to the
‘big-screen’ to partake in the next installment of Star Wars, trilogies, and
Marvel Studios/DC Universe franchises. After all, who doesn’t like a good
storyline? Stories matter, and so writers will spin their latest yarn, and
filmmakers will weave their web of fantasies to send us off on our own flights
of fancy.<o:p></o:p></span></div>
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<br /></div>
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<span lang="EN-US" style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-size: 12.0pt;">As biopics and docudramas feed our need to be
skeptical and feed the distrusting conspiracy theorists, so we, too, indulge in
our coffee chatter to, hopefully question the status quo, choose to be educated
and informed, and get involved in humankind. Nothing is more persuasive than
human thought – mild, militant or mesmerizing – for that is the flame that
sustains the torch of progress and purpose.<o:p></o:p></span></div>
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<br /></div>
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<span lang="EN-US" style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-size: 12.0pt;">Start the collective voice of reason by writing your
first line of intent. As Walt Whitman wrote:<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="color: black; font-family: Arial; font-size: 14.0pt; mso-bidi-font-size: 16.0pt; mso-themecolor: text1;">‘<i style="mso-bidi-font-style: normal;">Oh me! Oh life! Of the questions of these
recurring,<o:p></o:p></i></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<i style="mso-bidi-font-style: normal;"><span lang="EN-US" style="color: black; font-family: Arial; font-size: 14.0pt; mso-bidi-font-size: 16.0pt; mso-themecolor: text1;">Of the endless trains of the faithless, of cities fill’d
with the foolish,<o:p></o:p></span></i></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<i style="mso-bidi-font-style: normal;"><span lang="EN-US" style="color: black; font-family: Arial; font-size: 14.0pt; mso-bidi-font-size: 16.0pt; mso-themecolor: text1;">Of myself forever reproaching myself, (for who more
foolish than I, and who more faithless?)<o:p></o:p></span></i></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<i style="mso-bidi-font-style: normal;"><span lang="EN-US" style="color: black; font-family: Arial; font-size: 14.0pt; mso-bidi-font-size: 16.0pt; mso-themecolor: text1;">Of eyes that vainly crave the light, of the objects mean,
of the struggle ever renew’d,<o:p></o:p></span></i></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<i style="mso-bidi-font-style: normal;"><span lang="EN-US" style="color: black; font-family: Arial; font-size: 14.0pt; mso-bidi-font-size: 16.0pt; mso-themecolor: text1;">Of the poor results of all, of the plodding and sordid
crowds I see around me,<o:p></o:p></span></i></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<i style="mso-bidi-font-style: normal;"><span lang="EN-US" style="color: black; font-family: Arial; font-size: 14.0pt; mso-bidi-font-size: 16.0pt; mso-themecolor: text1;">Of the empty and useless years of the rest, with the rest
me intertwined,<o:p></o:p></span></i></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<i style="mso-bidi-font-style: normal;"><span lang="EN-US" style="color: black; font-family: Arial; font-size: 14.0pt; mso-bidi-font-size: 16.0pt; mso-themecolor: text1;">The question, O me! So sad, recurring—What good amid
these, O me, O life?<o:p></o:p></span></i></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<i style="mso-bidi-font-style: normal;"><span lang="EN-US" style="color: black; font-family: Arial; font-size: 14.0pt; mso-bidi-font-size: 16.0pt; mso-themecolor: text1;"> <span style="mso-bidi-font-style: italic;"> Answer.</span><o:p></o:p></span></i></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<i style="mso-bidi-font-style: normal;"><span lang="EN-US" style="color: black; font-family: Arial; font-size: 14.0pt; mso-bidi-font-size: 16.0pt; mso-themecolor: text1;">That you are here—that life exists and identity,<o:p></o:p></span></i></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;"><span lang="EN-US" style="color: black; font-family: Arial; font-size: 14.0pt; mso-bidi-font-size: 16.0pt; mso-themecolor: text1;">That the powerful play goes on, and you may contribute a
verse.’</span></i><i style="mso-bidi-font-style: normal;"><span lang="EN-US" style="color: black; font-family: Arial; mso-themecolor: text1;"><o:p></o:p></span></i></div>
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<br /></div>
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<br /></div>
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<span lang="EN-US" style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-size: 12.0pt;">What will be your line? <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-size: 12.0pt;">Meanwhile, write your script, produce your film,
direct it well, and ensure a stunning performance!<o:p></o:p></span></div>
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Enrico Varellahttp://www.blogger.com/profile/13711367064601101579noreply@blogger.com0tag:blogger.com,1999:blog-4490291154017694907.post-37802111021741317172016-12-28T23:05:00.000+08:002016-12-28T23:56:46.143+08:0010 Nutritional & Training Hacks for Endurance Athletes<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrJ85G3J5ycEFrXHsQLTx3xFf6xvhkAQgYRKW0sM9CQXc6hgca5fzwzFqGlbkBrkDpQ_9gBR0v7Iux4UWkY7qsa3up-3XnHRv7FS9kAsMT7eYM6d1D56dO2nkAIhvMLzhCDGIM7K5G7WTw/s1600/6_m-100724296-DIGITAL_HIGHRES-1264_007607-1873988.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrJ85G3J5ycEFrXHsQLTx3xFf6xvhkAQgYRKW0sM9CQXc6hgca5fzwzFqGlbkBrkDpQ_9gBR0v7Iux4UWkY7qsa3up-3XnHRv7FS9kAsMT7eYM6d1D56dO2nkAIhvMLzhCDGIM7K5G7WTw/s320/6_m-100724296-DIGITAL_HIGHRES-1264_007607-1873988.JPG" width="213" /></span></a></div>
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: 14pt;">In the last few years, I
have earned these bites of wisdom, having applied them and observed the results and impact on my body before, during and after training/racing. Some of these are worth
repeating and for your consideration.</span></div>
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<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US" style="font-size: 14.0pt;"><span style="mso-list: Ignore;">1)<span style="font-style: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span lang="EN-US" style="font-size: 14.0pt;">In the
off-season, focus on building a strong base of endurance.<o:p></o:p></span></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgERkD_ahJLzw4SGM_icRQC_JIhNn8yrrDl3oYTSkwyPCV8cBqI8nl0SLKOpWkI0xD0gq37AVP6BB1e5CnB28v6e6xndaFspTdkGo9Zn2S0xXSyA0OdjR8d8l-WRShWVvwEWss2TpWBA-J/s1600/GarminTiming_1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgERkD_ahJLzw4SGM_icRQC_JIhNn8yrrDl3oYTSkwyPCV8cBqI8nl0SLKOpWkI0xD0gq37AVP6BB1e5CnB28v6e6xndaFspTdkGo9Zn2S0xXSyA0OdjR8d8l-WRShWVvwEWss2TpWBA-J/s320/GarminTiming_1.jpg" width="176" /></span></a></div>
</div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US" style="text-indent: -18pt;"><span style="mso-list: Ignore;">2)<span style="line-height: normal;">
</span></span></span><span lang="EN-US" style="text-indent: -18pt;">Using Dr
Phil Maffetone’s approach, train within your Maximum Heart-Rate Zone (180 MINUS
AGE). If you have not been sick for 6 months, ADD 5 more beats per minutes.</span></span></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6yQ0H5ywhAYuISeGurB-LiEioG90rnyEyU0pzLWKpFPH06t9wtJJtNN_sAgB45URtvx0rsDb8s5VFfYNnv1oXhFrVmB0rXdWvo3VzwtEgYVMCPrFnnUHJJR2ksXSW3XUI5BUa-718stYV/s1600/blog-tart-cherry-juice1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6yQ0H5ywhAYuISeGurB-LiEioG90rnyEyU0pzLWKpFPH06t9wtJJtNN_sAgB45URtvx0rsDb8s5VFfYNnv1oXhFrVmB0rXdWvo3VzwtEgYVMCPrFnnUHJJR2ksXSW3XUI5BUa-718stYV/s320/blog-tart-cherry-juice1.png" width="166" /></span></a></div>
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<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="font-size: 14.0pt;"><span style="mso-list: Ignore;">3)<span style="font-style: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--></span><span lang="EN-US" style="font-size: 14.0pt;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: xx-small;">SLEEP
is key to recovery and reducing hunger pangs (and thus, unnecessary snacking
and weight gains). 7.5 hours minimum per night is expected on a heavy training schedule. Tart </span><span style="font-size: 19px;">cherry</span></span><span style="font-size: xx-small;"><span style="font-family: Arial, Helvetica, sans-serif;"> juice helps you sleep better an reduces muscle soreness after an intense exercise session/race.</span><span style="font-family: arial, helvetica, sans-serif; font-size: medium;"><o:p></o:p></span></span></span></span></div>
</div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US" style="text-indent: -18pt;"><span style="mso-list: Ignore;"><span style="font-family: "arial" , "helvetica" , sans-serif;">4)</span><span style="line-height: normal;"><span style="font-family: "arial" , "helvetica" , sans-serif;"> </span>
</span></span></span><span lang="EN-US" style="text-indent: -18pt;">Learn
to be less Insulin-Resistance by reducing overall carbohydrate intake, mainly
from fructose and high Glycemic Index (GI) foods. Consider training on a Bulletproof
Coffee (coffee with coconut oil and butter) and train with just that on some
workouts. Learn to utilize fat efficiently, and rely less on sports-gels during races.</span></span></div>
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<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US" style="font-size: 14pt;"><span style="mso-list: Ignore;">5)<span style="font-style: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span lang="EN-US" style="font-size: 14pt;">Include
more Good Fats and Essential Fatty Acids from a variety sources –
mono-unsaturated, poly-unsatured, and saturated fats – butter, coconut oil, avocado,
extra virgin olive oil, and eggs. Many commercial oils are 'blended' with mixtures of oils as it is cheaper.<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US" style="font-size: 14.0pt;"><span style="mso-list: Ignore;">6)<span style="font-style: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span lang="EN-US" style="font-size: 14.0pt;">Have
EASY, MEDIUM, and HARD days for training. Two sessions of intense HARD training
per week is adequate. Seek the expertise of coaches for your weakest discipline
and for a Race Preparation Program.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: 36pt; text-align: left; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US" style="font-size: 14.0pt;"><span style="mso-list: Ignore;">7)<span style="font-style: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span lang="EN-US" style="font-size: 14.0pt;">Add an
additional day of rest should you feel fatigued. Learn to be intuitive and
alert to how you FEEL. Perform self-massage daily, and have a deep-tissue
massage once a month to knead away kinks and knots from excessive scar tissue
buildup.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: 36pt; text-align: left; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US" style="font-size: 14.0pt;"><span style="mso-list: Ignore;">8)<span style="font-style: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span lang="EN-US" style="font-size: 14.0pt;">Hydrate,
and hydrate more. Get a filter for your tap-water. Reduce fluoridated water
consumption. It is harmful in large amounts. Add lemon-juice to flavour your water during exercise and outside.<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US" style="font-size: 14.0pt;"><span style="mso-list: Ignore;">9)<span style="font-style: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span lang="EN-US" style="font-size: 14.0pt;">Since
we suffer oxidative stress from endurance training and racing, include more
natural foods with high antioxidants (including phyto-phenols, Omega-3 fatty
acids, lauric acid, DHA and EPA, astaxanthin). Consume high-staining fruits and
vegetables in the colours of the traffic-lights (RED, GREEN, YELLOW), krill oil
and deep-water fish (salmon). Farm-bred fish are not your best source of protein and fish-oil.<o:p></o:p></span></span></div>
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<span lang="EN-US" style="font-family: "arial" , "helvetica" , sans-serif; font-size: 14.0pt;">10) Monitor your stress levels with a Heart-Rate Monitor (Garmin watches
have wrist-sensors that measure our HR quite accurately), check your body-fat
levels in the mirror, use the Pinch-Test for excess body-fat, energy levels, and monitor any sudden
mood changes.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-size: 14.0pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">For more clarification,
direct your questions to me. Have a great training and race season!</span><span style="font-family: "arial"; font-size: 14pt;"><o:p></o:p></span></span></div>
</div>
Enrico Varellahttp://www.blogger.com/profile/13711367064601101579noreply@blogger.com1tag:blogger.com,1999:blog-4490291154017694907.post-15061727492270659282016-12-27T01:13:00.004+08:002016-12-27T01:31:09.058+08:0010 THINGS I HAVE LEARNT ABOUT TURNING HALF A CENTURY OLD<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv_pWm6qoJ1pg_XTc8zeWgFkdYzDYOFeRMyMFTqFv9pUazcwmEvR6Cp8HBUgWxrRTyIKP9cwMn4ULHJX78675lwOe-CZ4xETt-Sb_YbehzSqCPnUGWUMPH3z5A6fcJQr9qzAqDanPdg-Uu/s1600/13938002_1665206830473392_1803085035881218622_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv_pWm6qoJ1pg_XTc8zeWgFkdYzDYOFeRMyMFTqFv9pUazcwmEvR6Cp8HBUgWxrRTyIKP9cwMn4ULHJX78675lwOe-CZ4xETt-Sb_YbehzSqCPnUGWUMPH3z5A6fcJQr9qzAqDanPdg-Uu/s320/13938002_1665206830473392_1803085035881218622_o.jpg" width="213" /></a></div>
<div style="text-align: center;">
<b><i> <span style="font-family: "arial" , "helvetica" , sans-serif;">Qualifying for the Ironman 70.3 World Championships 2017 (In Cebu, The Philippines).</span></i></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1U1EScULKgsLMhgIZzYhFcuJphBz-WbO1YuOL5q4iYbe9f5Fvq7XJK8YnUtfkbYhWVSlQmlLpN1Y4I4G5rzN_shMBjuJd_61jSVaKHNwHVCe-RdeadQz65cfDJ09CW1cisvZhGF3RO_Bh/s1600/13012729_10153738689153020_7822616494055748740_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1U1EScULKgsLMhgIZzYhFcuJphBz-WbO1YuOL5q4iYbe9f5Fvq7XJK8YnUtfkbYhWVSlQmlLpN1Y4I4G5rzN_shMBjuJd_61jSVaKHNwHVCe-RdeadQz65cfDJ09CW1cisvZhGF3RO_Bh/s320/13012729_10153738689153020_7822616494055748740_n.jpg" width="256" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><i>Completing Boston Marathon (2016) for the second time.</i></b></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: 14pt;">Lots of clichés abound, such as: Another year older,
another year wiser! I don’t know about that, however these are what I have
Iearnt about aging up.</span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
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<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US" style="font-size: 14.0pt;"><span style="mso-list: Ignore;">1)<span style="font-size: 7pt; font-style: normal; font-variant-caps: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span lang="EN-US" style="font-size: 14.0pt;">I
am in another age group for triathlons and marathons (50-54 years). I am in the
younger side of the spectrum, so I have a psychological edge. My performance in
2016 have ascertained that I can achieve much more, when I commit deeper to a
cause or challenge.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US" style="font-size: 14.0pt;"><span style="mso-list: Ignore;">2)<span style="font-size: 7pt; font-style: normal; font-variant-caps: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span lang="EN-US" style="font-size: 14.0pt;">I
have earned another batch of tacit experience and wisdom to accompany me for
the next few years. It is fascinating to note how my opinions have changed, and
how these have influenced my lifestyle changes.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US" style="font-size: 14.0pt;"><span style="mso-list: Ignore;">3)<span style="font-size: 7pt; font-style: normal; font-variant-caps: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span lang="EN-US" style="font-size: 14.0pt;">I
thought I’d be more patient as I grow older, however I find that I am – with
new staff and newbies – but no so much with staff I expect to have the
experience. I am impatient and annoyed with mediocrity when most of us have so
much more to offer and promote.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US" style="font-size: 14.0pt;"><span style="mso-list: Ignore;">4)<span style="font-size: 7pt; font-style: normal; font-variant-caps: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span lang="EN-US" style="font-size: 14.0pt;">I
prefer people who are ambitious about challenges, and take these on with less
complaints and gripes. I have also become more competitive in sports and my
profession, aiming for more ambitious projects and goals.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US" style="font-size: 14.0pt;"><span style="mso-list: Ignore;">5)<span style="font-size: 7pt; font-style: normal; font-variant-caps: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span lang="EN-US" style="font-size: 14.0pt;">I
continue to set goals for myself, and I encourage those who write resolutions
for 2017, to do likewise. Goals are more purposeful than ‘wishful’ thinking.
Thus, I continue to update my Bucket List.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US" style="font-size: 14.0pt;"><span style="mso-list: Ignore;">6)<span style="font-size: 7pt; font-style: normal; font-variant-caps: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span lang="EN-US" style="font-size: 14.0pt;">A
major motivator for me is developing personal mastery: be it my profession,
passions and pastimes. How do I get better? How can I develop further my
expertise in my field? How do I continue to build credibility? These questions
occupy my psyche constantly.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US" style="font-size: 14.0pt;"><span style="mso-list: Ignore;">7)<span style="font-size: 7pt; font-style: normal; font-variant-caps: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span lang="EN-US" style="font-size: 14.0pt;">I
enjoy traveling and visiting places and meeting people. I deliberately coincide
with my vacation with my athletic and hobby pursuits.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US" style="font-size: 14.0pt;"><span style="mso-list: Ignore;">8)<span style="font-size: 7pt; font-style: normal; font-variant-caps: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span lang="EN-US" style="font-size: 14.0pt;">I
feel a strong need to reconnect with my friends, family and places. I am likely
to spend the next decade visiting friends abroad – just to hang out, drink
coffee and engage in conversation. <o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-US" style="font-size: 14.0pt;"><span style="mso-list: Ignore;">9)<span style="font-size: 7pt; font-style: normal; font-variant-caps: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span lang="EN-US" style="font-size: 14.0pt;">I
sense a need to align my mental, physical and spiritual dimensions. I feel that
I have a ‘Renaissance Man’ waiting to emerge from a cocoon of distractions.<o:p></o:p></span></span></div>
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<span lang="EN-US" style="font-family: "arial" , "helvetica" , sans-serif; font-size: 14.0pt;">10) I am
driven by my appreciation for laughter, humour, and the lighter side of things.
My perspectives do shift, and reduce judgement. <o:p></o:p></span></div>
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<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><i>Meeting my favourite actor, Keifer Sutherland from TV series '24' after Boston Marathon.</i></b></span></div>
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<span lang="EN-US" style="font-family: "arial" , "helvetica" , sans-serif; font-size: 14.0pt;">So far, it has been very good! Correction: It has
been better despite a rougher year in my business. However, these challenges
have served to make me tougher and stronger. <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "arial" , "helvetica" , sans-serif; font-size: 14.0pt;">I remain optimistic and look forward to a brand new
year of grand possibilities, new collaborations and wisdom.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-size: 14.0pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">I wish you a brilliant year ahead, and may you be
nearer to your potential!</span><span style="font-family: "arial";"><o:p></o:p></span></span></div>
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Enrico Varellahttp://www.blogger.com/profile/13711367064601101579noreply@blogger.com0