January Review

“How noble and good everyone could be if, every evening before falling asleep, they were to recall to mind the events of the whole day and consider exactly what has been good and bad. Then, without realizing it, you try to improve yourself at the start of each new day; of course, you achieve quite a lot in the course of time.”

Anne Frank 

STATS:

Meditated  – 31/31 days (currently 144 days in a row)

Exercise – 17/31 days (Injured back lifting weights)

Writing – 20/31 days – Published 1 post/week on blog (5 total)

Reading – 24/31 days – Finished 3 books (The 4 Hour Body – Timothy Ferris. Tools of Titans – Timothy Ferris. How To Self-Publish A Children’s Book – Eevi Jones).

Alcohol free days – 20/31 days – 1 x alcohol free week (1st – 7th)

10k + Steps – 21/31 days

WHAT WENT WELL?

Meditated every single morning. 

Got plenty of reading and writing done – resulted in reading a total of three books plus publishing a post on the new blog every week (5 total)! 

Diet has been consistent, keeping to largely protein rich/low carb meals during my fasting window of 12-8pm. 

Completed alcohol free week (1st – 7th). 

Body weight = 75.2kg and body fat = 17.1% as of Jan 31st. Although my body fat loss has plateaued in recent weeks I’m mindful of the fact I’ve not been lifting weights or doing HIT because of my back (see below). (Also I’ve been having a few more cheat days as Mum and Dad have been in town to celebrate a belated Christmas and Chinese New Year!) At any rate I’ve not gained weight which is a plus. 

Injury setback through weight training. Despite this I managed to modify my exercise regime – replacing planned weight and hit workouts with lots of swimming (FYI swimming is awesome!). It has also given me a few ideas for upcoming blog posts. 

In terms of admin got plenty done – filling my UK tax return and paying my HK ones. Also organised new mortgage for UK property. 

WHAT DIDN’T GO WELL?

Work – haven’t performed as well as I would have liked although, in my defence, I’ve not done much flying this month. At any rate, still plenty of room for improvement. Lack of motivation still an issue too. How might I resolve this and find my former enthusiasm for flying? Honestly I think I’m suffering a little burn out following nearly ten years of long haul flying. A longer break this year is planned for exactly this reason. As a way of resting, resetting and coming back stronger. 

Injury set back. Managed to hurt my back during weights training. This stopped me from working the second half of the month due to lower back pain associated with sciatica. The warning signs were there – a small twinge but definitely felt something before stupidly going ahead with weights training when I should have backed off. MISSING ONE WORKOUT TO PREVENT INJURY IS ALWAYS WORTH IT! Listen to your body!

At home I’ve not prioritised writing a will which I keep putting off – mainly because I’m lazy which is no excuse. Get it done!  

WHAT DID I LEARN?

Mentally it’s been a tough month with this back injury. I have felt angry and frustrated, failing to see the bigger picture – ie. it will pass and NOTHING IS PERMANENT. I think finding the time to BE MORE PLAYFUL and HAVE MORE LAUGHS with friends and family should be a priority for February. Mercifully I have some leave this month and plans to go to skiing in Japan (back permitting) with the family. I must make the most of it regardless of how much skiing I can actually manage. 

TALK TO YOUR WIFE more (insert expletive) head. She’s your partner and wants to help you (just like the rest of your family!). Communication clearly still a weakness for me. My idea of talking every night before bed is a good one but I must MAKE A POINT OF REALLY ENGAGING. Asking more questions and listening intently. Just as importantly TELL HER WHAT’S REALLY ON YOUR MIND

Two things I can think of implementing straight away: 

MEDITATE MORE OFTEN, not just in the morning. Meditation really helps but I think I’m simply going through the motions a bit with my morning practice. My plan is to experiment more with different times during the day when I have a quiet moment and to meditate in the evening just before I go to sleep! 

When talking to my wife in the evening come prepared with THE SINGLE GREATEST CONCERN you have had during the day and TELL IT TO HER. Don’t keep it to yourself.

There is always an opportunity with any set back and it’s important to look for it. Following my injury I told myself NO EXCUSES, that THERE IS ALWAYS A WAY TO MODIFY even if you have to scale way back! Adopting swimming has been a great way to do this given the circumstances and is something I’m particularly proud of implementing. It turns out SWIMMING IS AWESOME and I believe is what’s responsible for a marked improvement in my cardiovascular system. My resting heart rate dropped from the mid to low fifties into the mid to high forties for the first time in a long time! Not to mention it’s been brilliant for my back pain. 

Another silver lining regarding my back injury is I’ve had more time to read and write. TAKING NOTES OF THE BOOKS I READ is something relatively new I’ve been doing but has proven a GREAY WAY TO CONSOLIDATE MY LEARNING. One thing I’ve noticed is that I’m spending more time on writing blog posts then continuing with my children’s book. I must revisit notes from how to self publish a children’s book and WRITE A TIMELINE TO FOLLOW. Approaching an editor will be a close second objective. 

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