Monday 7 November 2011

What happens when... You take a 7 day break from the internet?

Hi all,

I just finished a 7 day (almost total) ban on the internet. I wanted to see what i could get done in 7 days when my small slots of spare time were devoted to my ongoing 'to-do' list and not chatting, debating, updating my facebook and other training forums.

The social phenomenon of our generation could also be the biggest time-waster? Dis-like.

Sunday 31 October

To get the most out of this week i decided to make a 'to-do' list, here is what i came up with:

DO

- 25+ PT sessions (in a week where i had 2 day on a course, this was a tough ask)
- write up presentation for staff training (basic assessment and program design)
- write or plan 2 x articles for fitnorama.com
- write or plan 1 x seminar for standard chartered marathon (core training for runners)
- write up 20+ new clients training programs
- write up notes from all collected training/programs to create several new templates for new sessions
- train every day (5-6 day including weights, rowing, mobility, etc)
- row at least 15,000m (as part of Xmas rowing challenge) future blog
- look for 2/3 new clients
- review all client info and make business plan for remainder of 2011
- read 'fit for life' by Martin Rooney (on MRT to work and before bed)
- clear out unwanted emails and check emails daily (at one time in the day)
- take dog for a walk when possible
- clear apartment each evening before sitting down to rest
- prepare healthy food for next day before sleeping (when possible)
- attend PTA global course (fri and sat) all day
- send important emails
- skype brother (gavin) as planned the week before


some list for a week but i was determined to crack on with it.

A bit sneaky of me but right after i announced my facebook fast on my fitness page, I started on the client programs. needing 3 a day to keep my goal - i hit 3 that afternoon, great start - also read some of my book and managed to create a sheet of 65 new/unused exercises that i planned to try-out for new client programs.


DONT


- log in to facebook at any time - done!
- spend more than 2-3 minutes on bbc sport, checking football scores - done! (Spurs are still winning so im happy)
- watch TV for more than 30 minutes a day (if at all) - probably did 30-60 minutes at the end of the day. Mostly watching downloaded X factor!

Have you ever calculated how much TV you watch a week? Get other things done... or sleep!

Below is what i achieved:

- 25+ PT sessions (in a week where i had 2 day on a course, this was a tough ask)

I worked on the morning of my day off to ensure i did 26 sessions in the week

- Write up presentation for staff training (basic assessment and program design)

I completed this one evening after work, took about an hour.

- Write or plan 2 x articles for fitnorama.com

Not got around to this yet but its next on my list

- Write or plan 1 x seminar for standard chartered marathon (core training for runners)

Planned my seminar presentation, will attempt to write up on powerpoint later this week

- Write up 20+ new clients training programs

I managed 15 - which isn't too bad! I will continue with the other 10 this week @ 1 per day

- Write up notes from all collected training/programs to create several new templates for new sessions

Not got around to this yet, i spent 6 weeks trying new stuff out - it will take a whole focused day to get through all the info

- Train every day (5-6 day including weights, rowing, mobility, etc)

I did this no problem, loving training right now, varying intensity with general feeling so if im tired i ease off slightly

- Row at least 15,000m (as part of Xmas rowing challenge) future blog

including the weekend before i rowed 21,000m in past 8 days - im well ahead of my target and im looking for much more by xmas day, including a crazy xmas eve final push!

- Look for 2/3 new clients

I already have 2 new clients who are coming onboard in January, i also have spoken to 2 other clients (more importantly morning clients) as i want to reduce my evening hours in the new year.

- Review all client info and make business plan for remainder of 2011

Half achieved this. Need to review half way through this month and see if im on track.



- Read 'fit for life' by Martin Rooney (on MRT to work and before bed)

Every spare minute i had (MRT journey to work and before bed) was spent reading this book. Im 50 pages off finishing it which should be by the end of the week. What a great read for any training professional and training-minded person, top class

- Clear out unwanted emails and check emails daily (at one time in the day)

I got my unread emails from 110 down to the 10 i would read (Nate Green, John Romaniello, Nick Tuminiello, Eric Cressey, etc). Plus i subscribed to about 5 other new blogs (Contreras, Weingroff and others) for some diversity in my reading

- Take dog for a walk when possible

Regrettably i dont get to spend much time with my new best friend, its an area that i need to improve, even if it means taking him out when im tired - if you own a dog then you should exercise them regularly (especially athlete dogs like whippets/greyhounds). Thanks to Becks he has had regular walks and runs.


How could you say no to this face?

- Clear apartment each evening before sitting down to rest

Getting good at this, it makes me happier when i do some general cleaning before sitting down at night. Making food for next day is essential so this works well for me.

- Prepare healthy food for next day before sleeping (when possible)

See above, bit slack during course days last week but back on track this week with my steamer!

- Attend PTA global course (fri and sat) all day

WoW! what a course, lots of new perspectives on client needs, new ways to move, foam roll and im getting instant results from using the system. Ian o' Dwyer and Rodney Corn are the business - world class presenters with world class knowledge! look forward to learning from them in the future. Check out their youtube stuff.

Attend courses regularly to refresh your knowledge and energy

- Send important emails

Sent the few important emails that needed sending, job done.

- Skype brother (gavin) as planned the week before

Regrettably i forgot this until sunday night and i was in bed when my brother text me. 8 hours time difference so i need to have a set time where we both can commit.


Conclusion

Looking at the list im very happy with what i achieved during the past 7 days, in terms of progress it was a world class week. I didnt (hardly) waste any time on things that were un-important to my life/work/goals and it paid massive dividends this week. Since Saturday i have been completing really good sessions and everyone seems really happy (not that they are usually down about training with me!)

What can you take from this?

Taking great advice from Todd Durkin's "IMPACT" training book:

"Completing 5 things per day off your 'to-do' list will result in a world class day"


Before you hit the sack each night, write 5 things down that you would like to acheive the next day - wake up and get them done = world class day. If you can hit 5 world class days in the week (mon-fri) then i think your productivity/life will significantly improve.

My list for this week:

- 5-10 client training programs
- Deliver staff seminar on assessment & program design
- Row 15,000m
- Train 4-5 times
- Write up standard chartered marathon
- Find time to skype my brother
- Spend quality time with my dog!
- Prepare food each night
- Plan and write Fitnorama article
- write this blog... DONE!


Whats your list for tomorrow? Whats your goals for this week?

Comment and Share with facebook friends (just dont spend too long on there!)

See ya


1 comment:

  1. Great post Nath! Now to think of 5 things I can achieve tomorrow... ;o)

    ReplyDelete

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