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New icons / 9 retro icons by damn-love.com for free (you can use them in your commercial projects, but it'll be great if you drop me a line and leave a link back to damn-love.com)

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Frugal training plan to look extremely great up to summer starting in February

Hi there fellow runner! Finally, here is a plan for the rest of us.

1. Nutrition

Here are my basic advices on food. You can stick to them if you want to, but can shift to your own nutrition plan, it's not mandatory, must of my thoughts are based on two points -- healthiness and frugality. And it's average plan. You can imagine more healthy and less frugal variants, while some other folks may think it otherwise.

a. Breakfast

Muesli is the key here. Buy some and add some kefir instead of milk. It might be nice to grab some additional stuff to put it in your bowl later -- vanilla sugar, cinnamon, various nuts, dried fruits of some sort, fresh fruits like banana or apple.

How to get it: according to a rule of fist (the rule where you consume no more then the size of your fist in one meal) grab a fistful of muesli and put them in a bowl, put some additions if you want, fill the bowl with kefir, mix everything well, wait for a couple of minutes, eat.

Tip from a pro: don't prepare your meal a long time before you'll eat it. For example in the evening the day before. It tastes better fresh.

Alternative variant: fruits and cheese. Simple, fast and tasty.

b. Early lunch

Drinkable yoghurt would be a perfect decision. It can be the only dish there or can be accompanied by whole grain snack like muesli bar or some fresh fruits like apples, grapes or pears. Nuts will do good too. It's an optional meal -- good for those fellows who commute from home to office for about an hour or more.

c. Lunch

If you prefer eating out then try some complex lunch here with a bit of everything -- fresh vegetable salad, soup, buckwheat porridge and some meat if you love meat or fish if you love fish or just porridge if you don't like eating dead animals and fish. I, myself, would rather prefer such complex approach to alternatives like subway or other sandwich-based meals. Ant here is my point explained: sandwich approach is good if you are short on time but you will soon be hungry again, so if you are free for about an hour or a half of it -- spend it whole tasting food you eat and feel good long after. No hastiness mean good meal for me.

Tip from a pro: from the other side you might as well prepare your lunch box at home and deliver it to your office. It has it's benefits: it's more frugal way, it can be healthier way, due to your area may suffer lack of good places to eat out healthy. But there are negative points here too: eating at office cuts your opportunity to walk out of the building for a certain amount of time, less socialization and also it takes time in the morning or evening to prepare descent food for your upcoming lunch. So choose your way.

d. Afternoon snack

Some fruits or nuts if you feel hungry still. And by the way it's not fixed to the office hours. So if your trip back home is long enough you may become too hungry to stay in control of yourself later in the evening, when you'll be enjoying your healthy dinner.

Tip from a pro: always have something healthy and tasty with you in your bag in case of sudden hunger struck.

e. Dinner

Here it is, last meal of the day. Typically you will reach dinner worn out and would like to refresh yourself towards some evening opportunities, or dinner may be eaten out though it will be an affair itself. My basic rules here are: when eating out you may intake more calories because you'll consume some of them during your trip back home. Though, when eating at home you may switch to vegan style or something like that. My personal choice is: bowl of creatively mixed vegetable, fruit or combined salad with some yoghurt and spice topping.

Tip from a pro: if choose salad, be creative, invent new mixes each day so you'll never get stuck with it's taste.

f. Some typical advices

First: hydration. Some say that coffee does not count as a fluid intake because of it's nature. Tell this to the about 50% of people who prefer drinking coffee all day long instead of water. Though you might want to switch to water. And you should if you could. By the way promote a habit of drinking a glass of water early in the morning.

2. Training

Here is the carcass of your training plan. It's not very complicated, especially in comparison to p90x )) But there are options even in this plan. So you can shift activities, mix in some from "additional training" section and exclude parts of running, weight lifting or abs, squats and push-ups. Therefore you should consider that fact: if there are more exercises during your route from February to June then there are greater results in your final shape proportionally.

a. Running

There are only two ways to run for you here: first is to tun like hell and second is to run as you can and want to. For me decision is made already, for you I can't give any advice because I'm not a pro at all.


Read more in next week's shiny little episode, so stay tuned )

Hi there, fellow runner, it's February out there

How the running is then? In February, I mean.

A memory of light (again!)

No spoilers in this review! 

Hi there, fellow runner, reader, designer, fantasy fan or other evil creature! So the last book is finished. I've listened to the audiobook of the 14th book of the wheel of time series, "A Memory of Light". I, sure as hell, am going to buy ebook or paper one later, but the thirsty for the information was completely overwhelming and audiobook filled my needs perfectly. It was about 48 hours of total rush. There could be three more books, but it would be harsh times waiting for two more to come out. Finally, without any spoilers: the book is good and expectedly. It covers all holes and does it nice. Due to it's limitations it can not tell all and every bit of main characters fates, but the way it is done is quite normal.

It's time to re-read the wheel of time now, am I correct? While listening to the book, I, myself, find two places in which background is not clear to me. Have to refill lost knowledge now )

So, I'll give this book 5+ of 5, it is great. It does well. I've been reading many warhammer books recently and they all ended in mess. This ended well. Any other good books you can advise? Comment please.

Stuff I love: first g-shock ever (G-SHOCK DW 5000C, the first shock resistant watch) / lack of motivation for new year plans

Hi there, fellow runner! Today is 11th of January and to be honest it's not the start of the new year, almost half of a month passed and what about your wows and obligations to yourself, you made just before new year started? Are you still here in your healthy mind and working hard to reach your aims or gave up all efforts and left flags and banners behind? Are you going to be proud of yourself? If you feel a lack of motivation again ten what to talk about, I have a plan for you. Just do three things and feel happy this year.

• Go to the gym or do anything like (run, swim, jump, carry that weight) on regular basis. Start today, do every day.
• Do something for your other half. Something good. Regular.
• Find and adopt or even invent nutrition plan for the new you. Use imagination. Be tricky.

Now you are prepared for your new life and new you. By the way, you can make yourself a gift too -- love +Casio G-Shock Watch , maybe? They are awesome, true. Today I googled for something new in g-shock universe and have found out some antique history stuff. You know what!

G-SHOCK DW 5000C, the first shock resistant watch

The first g-shock model was released in April, 1983. It was really long time ago. Here's cite from casio's web site.

In 1983, Casio released a new watch that overturned the thinking of the watch and clock industry. Amidst the trend towards thinner lighter watches, the novel rugged design of the G-SHOCK was based on the unique concept of a watch that could be dropped from the top of a building and still not break. When it was first introduced, the G-SHOCK was only popular in certain markets, such as the US, due to its unique appearance. However ten years later, fashion trends had changed, and after consumers took a fresh look at its functions and design, it became an instant hit worldwide. G-SHOCK established the new category of the shock resistant watch, and has become Casioês signature watch. 

And  here we are, 30 years later.

A memory of light (14th book of the wheel of time series, finally the last book) by Robert Jordan and Brandon Sanderson

Hi there, fellow runner! Oh, you might not be runner, thou it's good for your health! Today is the day, we waited for last 20 years. Oh, it was yesterday, that day, but here in Russia there is no difference, because of lack of e-book selling. So, without further oral trash! Last book of the +The Wheel Of Time series is here! +Brandon Sanderson has finished the great work started by Robert Jordan (RIP 2007). We are all eager to grab our copy of brand new book, audio book or (I hope it will soon be available) ebook.

A memory of light (14th book of the wheel of time fantasy series, finally the last book) by Robert Jordan and Brandon Sanderson

It's one of those days when you are just happy, if you love reading and happy enough to have free time to spend it on reading. Great thanks to Brandon Sanderson and Robert Jordan for this story, I hope (and almost sure) that final part will be absolutely perfect.

Robert Jordan was the pen name of James Oliver Rigney, Jr. (October 17, 1948 – September 16, 2007) He used this pseudonym for fantasy novels, including the bestselling The Wheel of Time series for which he was best known. He also wrote historical fiction as Reagan O'Neal, a western as Jackson O'Reilly, and dance criticism as Chang Lung, and he had ghostwritten an "international thriller" that is still believed to have been written by someone else

So, happy reading, fellow anybody!

Stuff I love: Casio g-shock updates

Hi there, fellow runner with true designer's heart in your healthy body! Merry Christmas and happy new year to you! I've been to Egypt for vacations and so there were no updates recently, my bad. I sure as hell will fix this issue as soon as possible and new articles are to come on daily basis as usually. 30th Anniversary of G-SHOCK in 2013! Super awesome!  G-SHOCK Initial Blue Pack is spotted on my facebook feed, so here it is.

G-SHOCK Initial Blue Pack, mudman is so nice in black and blue!

By the way, there are some more news and updates of somewhat questionable freshness, but why shouldn't i mention it here if it pleases me? Everybody love burton stuff, am I correct? Anyway, whether you love burton stuff or not, this cute dark and pretty calm piece of machinery deserves your love!

Casio G-SHOCK Burton edition

This year will get back to our German language fun so stay tuned and let's improve more sides of our life. Honestly, great plans and unexpectedly big expectations are to arrive in a couple of days.