THE HIGHER QUALITY OF YOUR LIFE – THE BETTER FORM AND HEALTH YOU CAN OBTAIN. It will be harder to lose weight for people who constantly stress about money. The more financially and socially stable […]
THE COACHING HABIT
After you’ve asked a question – be quiet and wait for the answer. Make it a habit Small talk might be a useful way to warm up, but it’s rarely the bridge that leads to […]
A mentor
Had a meeting with my “business mentor” today. It’s been awhile since we met last time – about a month ago. I’ve done a lot of work since then and I wanted to show him […]
FAKE DOOR EXPERIMENT
MVP before the MVP What’s the purpose of MVP?The most important role of an MVP is to let us learn about what our users want. MVP’s should provide value to our users, but it is a […]
EXPERIMENTS WITH WEIGHT LOSS: Week 1
Alright, back to my weight loss. Below is the report for the first week of “dieting”. My goal for the first week and thereafter was to lose 1 kg. To accomplish that, I started the […]
EXPERIMENTS WITH WEIGHT LOSS: WHAT TO EXPECT in THE FIRST WEEK
Sympathetic Nervous System Stimulation [1st day] The first thing that will happen when you cut your food intake, your body will activate the sympathetic response. You might feel more energetic and more focused than typical. […]
EXPERIMENTS with Weight Loss: FASTING
After a long run on Saturday morning, I decided not to have breakfast. Why? Because I over ate the night before, so I thought I would give my body a break. I ran 21 km […]
If we can master flow, there are no limits to what we can accomplish. We are our own revolution.
If we can master flow, there are no limits to what we can accomplish. We are our own revolution.
Light it Up
There are things that I don’t want to do. Shit! Can’t force myself, but it needs to be done. How to find joy in those moments? How to flip the things around and enjoy it? […]
ENDURE. RESIST
THE HUNTER An ancient village… Most men are the hunters. Some are good, some mediocre, others suck. Good hunters frequently bring the game to the village. They feed their families. Everyone admires and loves them. […]
COMMUNITY-BASED BUSINESS. How to build a Community around your brand?
My product is Deep Work Studio. My brand is based off the need of people for Deep Work – which is the ability to focus without distraction on a cognitively demanding task. My questions are: […]
2021 Plan
I used to write long-ass lists of goal and things to accomplish at the end of each year. As usual, I attempted to do the same this year… Couldn’t force myself. What about the past […]
STRENGTH and PHYSIOTHERAPY Exercises
FLEXIBILITY EXERCISES: LOWER EXTREMITY STRONGER LEGS: YOGA FLOW SEQUENCE Band resisted row with calf raise Why? Row with calf raises is to improve mid back strength and calf strength simultaneously. Mid back strength is important […]
Emotions
What is emotion? According to the Oxford English Dictionary its: “a natural instinctive state of mind deriving from one’s circumstances, mood,[…]
KNOW YOURSELF
The Hardware Mother Nature equipped you with two kinds of processors (brains): rational and emotional. Throughout the evolution, emotional one was the first to develop, followed by the thinking brain. They’re in the constant battle […]
PHYSIOLOGY
Strong emotions have significant impact on our health. Negative emotions and toxic relationships are strongly correlated with chronic diseases. The ones who learned to manage their emotional lives calmly and mindfully are on the path […]
His and Hers
In a close relationships between male and female there are two emotional realities: his and hers. Roots to misunderstanding in couples lay far into the childhood. As a little boy or girls you were thought […]
MANAGE DISTURBING FEELINGS
Every feeling and emotion we experience have its meaning, so don’t ever try to suppress unpleasant emotions. Life without ups and downs, without passion would be boring. To stay psychologically healthy, we need to keep […]
SOCIAL INTELLIGENCE
The ability to manage emotions in other people is in the essence of relationships. On the pathway to this mastery, you first need to reach a benchmark of self-control by managing your own impulses, emotions […]
Empathy
90% or more of an emotional message in nonverbal. Unconsciously, we can easily sense anxiety or irritation is someone’s tone of voice. The study of 1,011 kids, the ones that were able to recognize nonverbal […]
MENTAL PERFORMANCE
Students who are anxious, angry or depressed don’t learn. People who experience these feelings don’t absorb information efficiently, struggling with remembering information and solving complex problems. Marshmallow challenge In 1960, psychologist Walter Mischel performed a […]
TRAINING FOR HAWAII 70.3
Key Sessions 90 Min Bike | May 14. ~Heat Training. Failed~ 90 Min Cadence | May 16. ~7 All-time Bests. Hm… slowly getting back on track~ +3 Hr Ride (3×10′ bouts) | May 18. ~IRONMAN […]
SWIMMING
Triathlete’s Essential Swimming Equipment Theory Coaching feedback (Ayesha, Team Atomica): Professional swimmers use 20% of their legs. As a triathlete, I need to use only 10% of my legs mainly for balance and buoyancy. I’m […]
Sleep
Sleep – is a primary need. If you don’t sleep, you die. Three main pillars of good health are: nutrition, exercise and sleep. This post discusses the importance of sleep, why you are experiencing difficulties […]
Turn Up The Heat! Low Carbohydrate Diet and its impact on recovery and performance in athletes
Long-Term Low-Carbohydrate, High-Fat Diet Impairs Performance and Subjective Well-Being in a World-Class Vegetarian Long-Distance Triathlete The aim of this case study was to report on the performance outcomes and subjective assessments of long-term low-carbohydrate, high-fat […]
The Prayer
Dear God Give me the ability to see the patterns and act upon them to improve my life and the life of others. Teach me ask better questions to receive better answers Give me the […]
My relationship with Blake
We ride. The truck is cold, so I wait to put the heat on, until the engine warms up. Blake sits on the bottom of the passenger seat. “It might be cold up there”, I […]
FOOD ADDICT. PART 2: 10 KG OF STRESS
Since about March 2020, I’ve been using food to cope with stress. I ate when I was not hungry. I ate much more than I needed. People who knew me always admired my “clean eating” […]
FOOD ADDICT. PART 3: WHAT I’VE DONE TO HELP MYSELF
I was trying to break my food addiction with the thing that created it – my mind. I read, I listened, I watched. I took notes. I meditated on it. Nothing had worked and it […]
Food Addict. Part 1: The pre-story
I am the fattest that I’ve ever been I am the fattest that I have ever been in the past three years. It bothers me. Not so much the weight but the psychological side of […]
My Happy Place
I remember spending two days! with no sleep, trying to hack my brand new, white iPhone 3G. After experimenting with different software and finding out different things I could do with the phone – I […]
We all pay the price for our “success”
Have you ever thought about what does it cost you to live the life you do? I am not speaking about the money. Some people see me as successful in certain ways. I might, however, […]
Things Change. I change.
Hey Alex, would you like to come to our investor’s meeting next week? – Yeah, sure. What is it about?It’s a private event for entrepreneurs and investors from British Columbia. People come from Vancouver, Kelowna and […]
Everyone Has a story. What’s yours?
I am in a weird place. Life tries to communicate something to me. What is it? Photographer I met on my journey. I was so interested in his ideas and the views on life, but […]
If you hurt – you are alive
It seems like everyone have figured thing out. Other people’s lives seem easier and more comfortable than yours. Just because they were born in the right country, the right family – the life has move […]
a man I don’t want to be
It is depressing. The first snow. I realize how cold and long this winter will be. It’s been five months and two weeks since I lost my job. I tried a bunch of things to […]
Is it faith?
Ever since I hit the road in my spaceship, I’ve met so many smart people. I had so many interesting conversations. The universe is helping me to bring my ideas to life. It guides me […]
Main Ideas: “Who Not How” by Benjamin Hardy
If you have enough money to solve a problem, then you don’t have a problem A man who dares to waste one hour of life has not discovered the value of life — Charles Darwin […]
OFFICE AS AN “EXPERIENCE”
The pace and style of learning were set by the institutions, following a one-size-fits-all model. This model has basically remained unchanged for the past 100 years. To think about that is scary. As the World […]
DESIGNING A DEEP FOCUS STUDIO: SUMMARY
We witness real-time the concept of office change. It’s not easy to adapt and every remote employee has his/her own challenges with that. Top challenges of working from home Unstable Wi-Fi or internet access – […]
DESIGNING A DEEP FOCUS STUDIO: PART 4
“Psychogeography – an approach to geography that emphasizes playfulness and drifting (dérive) around urban environments. It’s about how we’re affected by being in certain places – the architecture, the weather, whom you’re with – a […]
DESIGNING A DEEP FOCUS STUDIO: PART 3
The symbiotic association of special activities with codified rituals is as established as civilization itself; the recognition that settings – temples, town halls and courthouses – and their props – altars, maces and gavels – […]
DESIGNING A DEEP FOCUS STUDIO: part 2
COLOR the walls blue or green Different colours and light levels have different psychological effects, so the ideal situation is to install a lighting system that allows you to alter the hue and brightness of […]
Designing A DEEP FOCUS STUDIO: Part 1
Open workspaces Commercial real estate in the downtown area is not cheap. To lower real estate costs, employers build their offices with an emphasis on collaboration and open workspaces that encourage group efforts. Open workspaces […]
Kelowna. Back in Black
Ideas are not static. They are fluid. Don’t force yourself into the “plan”. Be flexible. My original startup idea had changed. The Universe showed me the middle finger and said it will not workout. It’s […]
DEEP WORK: THE SOLUTION
Imagine… Local in your neighbourhood Covid-safe remote workspace. This space is an alternative to large crowded office buildings while providing employees with a simple way to deal with their work-home boundary dilemmas. The focus of […]
DEEP WORK: The Problem
The Industrial age took us from the farm to the factory. Education took us from the factory to the office. Technology has taken us from the office to the virtual. At this point it is […]
We are not YOUR Co-working space. We are anti-social.
We are very different than most co-working spaces. Typical co-working spaces are built to encourage networking and establish a sense of community. I want to create a space, which goes the other way. In fact, […]
Distraction-free Office Space in Your Neighbourhood
We are now watching in real-time as the relationship between the office and employee changes. We are no longer anchored to the biggest job centers. We don’t need to commute long hours to the office […]
Idea development cycle
Ideas come and go. Some stick with us longer, some come only for brief visits. Inspiration and motivation do not last forever. It has a short lifespan after which it disappears. No matter how exciting […]
Dedicated distraction-free workspace for deep focused work
We tell our kids how to study, where to study and when. We don’t even consider their wishes and desires. Some people find it extremely difficult to see it in a typical classroom for the […]
Decide what to do. go all in
How many times did you go fully into something? How many times did you risk it all? How many times were you so scared, that you prayed to God? Not many… You want to play […]
Ideas are alive
Over a year ago, I had an idea to open an “Athletic Recovery Center”. To give you an idea, it was my problem statement: “I solve the problem of limited access to advanced recovery and […]
A new trend on the rise – the “Space Service”
I believe there is a trend on the rise – I call it the “space service”. There are different types of spaces: event space, coworking space, focused workspace, sprint planning space, presentation space. There is […]
Cyber ba – A place to focus
We live in a knowledge economy that values new ideas, creativity and generating knowledge that adds value to the economy. It is no secret that workspace design and occupancy affects not only how people feel, […]
A distraction-free dedicated space for a focused work
There is a need for dedicated office space. I see the need for distraction-free dedicated space to engage in deep focused work. In order to stay active in the new, pandemic-induced business environment, leaders in […]
The Future “Office”. You don’t have to work from home.
Cafes are crowded. There is no space to sit and enjoy the drink – it’s occupied by people with laptops. Students and young professionals had flooded cafes. Most of them don’t even order anything. Some […]
Staples Studio: Coworking Space I love
Cafes are crowded. There is no space to sit and enjoy the drink — it’s occupied by people with laptops. Students and young professionals had flooded cafes. Most of them don’t even order anything. Some even don’t […]
Olympic training facility: We help people focus
Olympic Training Facility Think about an Olympic training facility. What do you know about such? People come there to work. High performance athletes, best of the best, come to improve physically and break the limits […]
New Age CoWorking Space
Coronavirus had changed the way we work – remotely, from home. Where is home? Home is anywhere with a stable internet connection. You can work from your cabin, the basement of your house, Thailand, Tokyo, […]
Reinventing the “Office”. Business Idea Proposal
Corporate Application Tech companies are leading the way to a permanent shift to working from home. Corporations don’t need to rent large office spaces. Instead, I suggest bringing the teams together for creative engagements several […]
KILL THE SLAVE
You need to kill the slave inside of you. The old you have to die, so you can reinvent the new self. Piece by piece you will build the person who is capable of handling […]
Пригласи Её На Танец… Хотя нет, продолжай мечтать
Ты когда-нибудь влюблялся? Конечно, да! Помнишь ту симпатичную девушку в старшей школе? Была танцевальная ночь, и все твои друзья приходили со своими подругами. Все кроме тебя. Так почему бы тебе не пригласить ее на свидание? […]
Why you never act on your ideas or… Why you never asked he out
Have you fell in love? Of course, you did! Remember that pretty girl in the high school? There was dance night, and all your friends would come with their girlfriends. Not you. So why won’t […]
Детонатор говорит: Тик-Ток
Я хотел машину. Исходя из нищеты, было неважно, какую именно – с четырьмя колесами и крышей. В 2014 году в возрасте 22 лет я купил свою первую машину – Mercedes CLK 500. Это была красота! […]
Detonator says: Tik-Tik
I wanted the car. Coming out the poverty, it didn’t really matter what kind – the one with four wheels and a roof. In 2014, at the age of 22, I bought my first car […]
How much do you need to be happy?
December 2019… I love my job, however, I have always felt there is something more behind the office window and meaningless conversations with your colleagues over lunch. I knew I can do more, I knew I […]
The Power Within
Decision Everything in life begins from a dream, a vision. A dream of building the first car, a dream of flying like a bird leading to the first airplane, a dream of being stronger or […]
I Met Myself in Montreal
I walk down the streets of Montreal. No destination, just walk. I hear piano music blasting from far. It is loud and beautiful, so I walk toward the sound. Must be a “street artist” performing […]
Я встретил себя в Монреале
Я гуляю по улицам Монреаля. Без пункта назначения, просто гуляю. Прекрасная фортепианная музыка звучит издалека, громко и красиво. Я иду навстречу звуку. Должно быть уличный артист, выступающий для публики за чаевые. Я вижу толпу, но […]
That could be you
50 years old. Looking fit. Slim, somewhat skinny. Average height. You came to the local triathlon race. Your bike is an extension of you. It reflects you more than you even know. Unknown brand, full-carbon […]
21 Autonomous Vehicles & Car Companies | Job Availability Research
In this post you will learn about the following 22 autonomous vehicle and car companies: Uber ATG Waymo Argo.ai Tesla Amazon Apple TuSimple GM Cruise Baidu (Apolong) Aptive (Motional & nuTonomy) Mobileye + (BMW, Intel) […]
Negotiation Skills. “Getting Past NO”: Summary of what I’ve Learned
You need to develop negotiation skills. It is not what you know, but whom you know. It is impossible to build the empire on your own. You will need to work with different people. No […]
I Was Born For This Work
This post is about me, me, me… Why write? Why post? I believe that my job search experience can be useful for those who are in the same boat as me – in transition. This […]
BOOK SUMMARY: HOW TO WIN FRIENDS & INFLUENCE PEOPLE. Be a leader
Begin with praise and honest appreciation It is always easier to listen to unpleasant things after we have heard some praise of our good points. “Beginning with praise is like the dentist who begins his […]
BOOK SUMMARY: HOW TO WIN FRIENDS & INFLUENCE PEOPLE. WIN PEOPLE TO YOUR WAY OF THINKING.
WIN PEOPLE TO YOUR WAY OF THINKING “The only way to get the best of an argument is to avoid it”Dale Carnegie BE HONEST LISTEN FIRST CONTROL YOUR TEMPER Welcome the disagreement LOOK FOR AREAS […]
BOOK SUMMARY: HOW TO WIN FRIENDS & INFLUENCE PEOPLE. HOW TO MAKE PEOPLE LIKE YOU.
HOW TO MAKE PEOPLE LIKE YOU Become genuinely interested in other people “… you can make more friends in two months by becoming genuinely interested in other people than you can in two years by […]
SEEK FIRST TO UNDERSTAND, THEN TO BE UNDERSTOOD
Communication is the most important skill in life People usually are trying so hard to be understood, so they totally forget to just listen. Even if they do listen, they are preparing for speaking, they […]
SHARPEN THE SAW
“The greatest asset you ever had and will have is YOU! The single most powerful investment you can ever make is investment in yourself.” Sharpening the saw means mastering and renewing all main pillars of your […]
SYNERGIZE
“The whole is greater than the sum of its parts” Aristotle The idea behind synergy is that relationship between two or more elements that generates the outcome is more than the sum of their parts […]
WIN/WIN MENTALITY
Win/win philosophy teaches us that the life in not competitive area, but cooperative. There is plenty for everyone and one person’s success is not being achieved at the expense of someone else’s. If you can’t find a […]
FIRST THINGS FIRST
You are the manager of your life and to manage your life effectively you need to learn to put first things first. You also a leader that needs to learn how to set priorities, deciding what those […]
BEGIN WITH THE END IN MIND
At the billionaire’s funeral: – How much did he leave? – He left it all… Have you even been to the funerals? If so, you know how the coffin looks. Close your eyes and imagine […]
BE PROACTIVE
You are the creator. You are in charge You are not your feelings. You are not your mood. You are not your thoughts. You’ve been given one of the greatest gifts – self-awareness. This is […]
7 Habits of Highly Effective People – Summary
Leaders are made not born. Leadership is a set of skills that can be learned by training, perception, practice and experience over time. As human beings we all face the same basic challenges in our lives: Fear. We fear for the future, […]
Overtraining
Pushing harder does not work. I’m stuck and the harder I press on gas pedal, the faster and deeper I dig myself into the hole. Mud and smoke. Sweat and tears. I am sure there […]
Book Summary: HOW TO WIN FRIENDS & INFLUENCE PEOPLE. Fundamentals
“Your popularity, happiness and sense of worth depend on your skills of dealing with people”, Dale Carnegie DON’T CRITICIZE OR COMPLAIN They are just as human as you and I. They try to explain their […]
TRAVELLING TO THE UNITED STATES FROM CANADA
Athletes from all over the world had races scheduled in the United States. Now, that restriction caused by pandemic lighten up, the races start happening again. Ironman recently made the following announcement: Announcement: We appreciate […]
Strategy, Scripts and Books for Effective Digital Networking
You want to meet to listen and learn. You got to be empathetic.
Build a relationship.
Digital Networking: How to Network Effectively During The LockDown?
Ideally, you want to meet with all the people on your list in person. COVID situation does not support effective networking, so you got to get creative.
The important thing here is how you approach a meeting and what you say. What you say matters, but what you don’t – matters even more.
Job Hunt: The Three Bucket Method
To begin, let me share with you some recent statistics. This is sad… It is even more sad to realize that you are one of those millions of unemployed people. What do the numbers tell […]
Data Analyst Job Market Highlights (2020-2021)
Data scientists, data engineers and business analysts positions are in very high demand in the USA and North America.
Read my analysis of Data Analyst job market in the U.S. and Canada.
What job is best for YOU and how to find it?
What job should I do?
What job should I get?
What job makes the most money?
What job is right for me?
What job should I have?
What job is best for me?
What job suits me best?
Follow my thought process, as I answer these questions for myself.
I am looking for a Job
I HAVE NO TIME TO WASTE ON EASY THINGS.
SHOW ME THE TALLEST MOUNTAIN AND I’LL CLIMB IT.
I don’t need your advice. GIVE ME THE EXCUSE.
Congratulations! You just discovered something… This is gold! This is one of your blind spots that you were not aware of. It held you back for decades. Something inside of you gave a crack today […]
Я не хочу умереть… Без единого шрама
Ты сказал, что хочешь быть свободным. Ты хотел быть свободным, использовать свое время так, как считаешь нужным. Ты хотел иметь возможность выбирать вещи, над которыми трудиться. Ты хотел работать над интересными для тебя вещами, которые […]
I DON’T WANT TO DIE
WITHOUT SCARS You said you wanted to be free. You wanted to be free to use your time the way you desire. You wanted to be able to choose the things you want to work […]
A truly invaluable gift
Life is not meant to suffer, however, you do. “Life is hard”, you say. “It never was easy for me.” You feel sorry for yourself, however, you know you shouldn’t. Then something happens. You get […]
Letter to Millennials – COVID inspired
Mass Hysteria a condition affecting a group of persons, characterized by excitement or anxiety, irrational behavior or beliefs, or inexplicable symptoms of illness. Hey buddy, what’s that in your eyes? Something changed in you… I […]
Laid Off: Immediate Action Steps. Financials
If you’ve been laid off due to COVID-19, you are not alone. Hundreds of thousands of people lost their jobs because of the economic crisis caused by the pandemic. This sucks! I feel bad for all the people who got laid off. I feel terrible for my co-workers and friends, all the bright people who got let go. I know exactly how they feel, as I’ve been laid off myself.
I am not a victim and don’t plan to stay without income or rely on a government to buy me food. I am a young, smart and healthy man. I’ve been through a lot and certainly prepared for the times like this. As I pull myself out this hole, I want to help others. How? I’ll write. I will write about the actions I take, thoughts I have to live the trace behind me for other to follow… or not.
Financial Freedom: What It Takes?
$5,000 a Month What Will it Take to Create Such Passive Stream of Income? So you want to be financially free you say? Ok cool. I want to be an astronaut. There is a gap between […]
6 Months in Basement. It does not worth the savings! Lessons Learned.
You want to save money. One of the ways to do so is to cut the expenses. If you live in a city and you are in your twenties I am 90% certain that you […]
USA Great Depression Rental Housing Market Analysis
RENTS IN THE DISTRICT OF COLUMBIA The hearing of June 17, 1932, which appears below, was held prior to the approval by the Senate of Senate Resolution 248, directing an inquiry into the rental situation in […]
Money, Credit, and Debt – COVID-19 Inspired
Below is my excerpt accompanied with main takeaways from the study published by Ray Dalio – an American billionaire hedge fund manager and economist, on April 23, 2020. (LinkedIn post) We shouldn’t rely on governments […]
5G Research – Sensing the Opportunities
There has been a lot of hype around the subject of 5G Technology. I’ve been getting bombarded with information for it. What actually is this “5G” all about? Put simply, 5G is a next-generation wireless network that […]
Laughter Epidemic vs COVID-19 Pandemic
Mass hysteria (also known as mass psychogenic illness, collective hysteria, group hysteria, or collective obsessional behaviour) is a phenomenon that transmits[…]
COVID-19: Oil & Stocks
Cheeeeep GAS You have already noticed that the gas prices went down. Significantly! The first drop started on February 21st (Friday). Nothing critical, a slight fall down which had stopped on February 28th (Friday), exactly in […]
COVID-19: The time of great Opportunities p.1
Up to this day I have not given too much of my attention to all the hype around COVID-19 virus. Up until now, however not because of the virus itself, but economical and social changes […]
Give
Money, clothes, cars, houses… I need, I want, I have to… It is toxic. Everything goes in and nothing comes out from living a such self-centered lifestyle. Dude! The world does not revolve around your […]
Could you do me a favor?
Don Vito Corleone was a man to whom everybody came for help, and never were they disappointed. He made no empty promises, nor the craven excuse that his hands were tied by more powerful forces […]
What are you made of? DEXA Knows
RED-S For the past several months I’ve been experiencing serious performance decrease in my sport, especially in cycling. Trying to find the root cause I stumbled on such an interesting term as RED-S. According to […]
Busy Badge
Whenever I ask people how they’re doing, almost every time I hear: “I AM BUSY!”. So much pride comes with this reply. They wear “busy” badge of honor. There must be some sort of competition […]
ПУТЬ ЗНАНИЯ
Шаг №1:РЕШЕНИЕ НАЧАТЬ УЧИТЬСЯ Шаг №2:СТАНОВЛЕНИЕ НА ПУТЬ ВОИНА Изменение отношения к себе и миру. Обретение выдержки и чувства времени Шаг №3:СТАНОВЛЕНИЕ ЧЕЛОВЕКОМ ЗНАНИЯ Шаг №4:ОБУЧЕНИЕ ВИДЕНИЮ Первые два шага относятся к внутреннему состоянию. Воин […]
ОБРАЗ ЖИЗНИ ВОИНА
Для тренировки качеств воина и избавления от чувства собственной важности необходимо отработать четыре атрибута образа жизни воина: КОНТРОЛЬ ДИСЦИПЛИНА ВЫДЕРЖКА Выдержка – это умение терпеливо ждать. Без порывов, без нетерпения – просто спокойно и радостно […]
Cozumel, Mexico
Groundhog Day “…he lives the same day again and again while retaining the memory of each iteration that he has lived before…” He feels like every other day is just like the previous one. Life […]
Two Wings. Don’t walk, Fly into 2020.
Gringo, where are you going? Where do you see yourself at the end of next year? How do you want to feel? Whom do you want to be? What do you dream about? Gringo, if […]
Christmas Mission: Cozumel, Mexico
Tulum or not Tulum? I woke up this morning feeling absolutely horrible. Fewer, ear infection, sore throat and beautiful racoon circles under the eyes. To make me feel better – tree hours bike ride on […]
Stop the Leaks: Energy Drains & Vampires
So many young healthy people complain about feeling tired on High energy levels will not only increase vitality, but also make you more influential and authoritative. The higher your energy the more attractive you become […]
Review & Reflect. Past & Future
TO BE THE BEST YOURSELFTO BE THE MOST IMPACTFUL Why set the goals? What’s the purpose for having them in writing? So many people live their lives without having any goals or specific long-term plans […]
Winter Escape from Canada
Mexico Cheapest Mexico destinations Puerto VallartaDecember 11 – 25 ✈️ $349 🏠 Airbnb: ~$30 /night Total: $770 Mexico CityDecember 12 – 17 ✈️ $532 🏠Airbnb: ~$30 /night Total: $682 CancunDecember 10 – 17 ✈️ $345 […]
DeliveryKitchen.net: Changing Canadian Restaurant Business Landscape.
Cloud Kitchens, Dark Kitchens, Online Kitchens, Virtual Kitchens, Ghost Kitchens, Cloud Kitchens, Delivery Kitchens… The restaurant business is rapidly evolving. People are looking for ways to eat well with minimal effort. With this new concept, […]
Ego is NOT the Enemy. EGO is the Vehicle.
To remind myself. So important to remind myself to slow down, look in the rear mirror and give yourself compassionate smile; to pat myself on a back and say “Good job partner!”; to shut down […]
Body & Mind Tempering
I am a strong believer in the power of mind. Strong mind as important as a strong healthy body. It is what makes elite the elite, either in sport, business or life in general. Below […]
Watch your Intake
Everyone is on some sort of diet nowadays. People try to control the foods they eat, the water they drink etc. However just like food we also consume information in large amounts, daily. We all […]
Wake up the Animal: Cycling VO2 Max Test
Winter is coming and all Canadian Bears submerge in their caves. Me too. Me and Blake decided to shuffle around several things in our lives and cut out unnecessary things. To spend the winter I […]
Followup Appointment: Back to Business
Today I met with my surgeon to see how the recovery is going. I was secretly hoping to hear it goes better than expected and I can return to my training. X-Ray pictures, then range […]
Best Real-Estate Markets to Invest in Rentals | Ontario, Canada
I began my real estate investment journey from picking the market to invest in. My main goal is cash flow. Through my research and speaking with multiple real estate agents I narrowed down my scope […]
First-Time Home Buyer Incentive | Canada
Let’s talk real-estate.Have you heard of the First-Time Home Buyer Incentive? As a first-time home buyer I got really interested in First-Time Home Buyer Incentive provided by the government of Canada. It was released just […]
Госпитализация в США. Операция в Канаде. Процесс и стоимость.
Друзья, после падения с велосипеда на IRONMAN 70.3 Lake Placid, New York я получал вопросы по поводу процесса госпитализации, стоимости и реабилитации. Ниже я ответил на интересующие вопросы. Почитайте, сравните, задайте вопрос. После падения приехала […]
The Bus
Always in car. So convenient, so comfortable. I can’t remember when was the last time I took the bus. Took the bus today. The first time since I arrived to Canada, the first time in […]
5/1 Human Design: The Science of the Self.
Your body is A-MA-ZING. It’s the ultimate bio-machine ever created. Designed by trial and error, perfected by time. Enclosed system, a mini world inside of every one of us. So complex and difficult to understand, […]
Nutritional Support for Exercise-Induced Injuries
Injuries happen and nutrition is one of the methods to counter the negative impacts of an exercise-induced injury. Typically injury result in reduced activity and training. While some injuries are minor, such as a bruise […]
Entrepreneurial Adventure | Recovery Room
I have always wanted to become an entrepreneur. I was fascinated of how someone’s single thought, a vision can become a business that changes people’s lives. I have always enjoyed reading successes stories and biographies […]
IRONMAN 70.3 | Lake Placid, NY | BIKE CRASH
Before the storm Ironman 70.3 Lake Placid, New York is the only race that separates me from my “A” Race – Ironman Panama City, Florida. My goal for Lake Placid was to beat my 70.3 […]
SPARTAN RACE TRIFECTA: ONTARIO 21KM BEAST
Spartan Racing is not my specialty and often compromises my performance in triathlon, but still I do it.Why? To spice up my life and training by doing something different and fun. To get a sense […]
Argon 18 E117 Tri+ | Does it worth the money?
Sport of Triathlon is expensive AF. Triathlon bike is probably one the biggest expenses that you will have to make as it may give you the most advantage on the course. People often spend ridiculous […]
OVERTRAINING: §1 A New Chapter
– I can not continue like this… ENOUGH!– I am sick to my stomach. Few days ago, after the awful bike performance, I said to myself ENOUGH! I decided I will do something different. I […]
OVERTRAINING: §2 Count your Losses
Training Peaks Metrics If you can’t measure it, you can not manage it. Luckily we live in the world where we have access to technology that allows us to measure different body metrics. This is […]
AQUILA CRONO TRI BIKE | TEST RIDE & REVIEW
PRICE: $3,199.00 Aquila is Canadian brand, based in Oakville and Toronto at the bike shop called Racer Sportif. They offer carbon road, triathlon and track bikes. This carbon triathlon bike came with combination of Ultegra […]
TIME TRIAL Bike. How Much? Shopping, testing and buying.
The past two years I’ve been training and racing on my 2003 Specialized Allez. I bought it for $300 from Craigslist, while in Phoenix. It got me through a lot. People laugh at me and keep […]
A Place of Power | Eco Forest Retreat on Muskoka River
– How you been my friend? Haven’t heard from you for a while! – Doing great, better than excellent? That’s Awesome! Glad to hear.– What you been up to? Wow, you achieved so much. You […]
BRACEBRIDGE TRI: OLYMPIC Distance
Pre-Race It was a crazy week for me, at work and life. I felt drained and literally exhausted… Friday night got home pretty late from work and didn’t touch the bed until 9:30 pm. The […]
SPARTAN RACE: OTTAWA 13KM SUPER
Had a great night’s rest the night before. It was so nice to sleep in a tent , under the stars, on a fresh air. Woke up as always at 4:30 am, went on a […]
Meal Examples
Pre-Exercise During Exercise Post-Exercise
OVERTRAINING: Treatment Prescription
Treatment Plan: The goal is to move the body from sympathetic (fight of fly) state to a parasympathetic (rest & recover). Herbs & Oils: Cleavers Tea. 1 tablespoon of herb to a 1 cup of […]
IRONMAN 70.3 | Muskoka
PRE-RACE Instead of staying at hotel or Airbnb, me and my brother Stepan, who is visiting me from Ukraine, decided we will more enjoy camping. The tent was set up at the Arrowhead Campground, which […]
IRONMAN 70.3 | Hawaii – “The Big Island”
PRE-STORY Mental Masturbation Marbella race completely destroyed my expectations, flipped everything upside down. For about 3 weeks after the race I suffered from depressing thoughts and emotions. I got locked up in my head. I […]
Practice Voluntary Hardship
One of the ways to build your Self Discipline is to practice voluntary hardship. Voluntary Hardship means constantly testing ourselves by making our life routinely uncomfortable in some way.
What kind of Voluntary Hardship will you practice?
STRONGER LEGS: YOGA FLOW SEQUENCE
Do you hate running? I know you do, you chubby panda. Take off your running sneakers and step on your yoga mat. Below I present the sequence of yoga poses that is alternative way to […]
THE BIG ISLAND, HAWAII
You don’t move to live in Hawaii for big houses, expensive cars or fancy clothes.
You come to the Big Island for fresh water and clean air.
You come here for life.
Race Weight Cut
There are so many ways to loose weigh: fast & slow, simple and overly complicated, cool and “sexy” & long, boring… People find motivation from all sorts of things and reasons that are uniquely different […]
Superhero by choice ~ Unleash the Power Within~
You are more powerful than you think. You have enormous power of words and actions. These powers are at your fingertips anytime, anywhere. Realize that by simply complimenting or wishing a good day to any […]
FLEXIBILITY EXERCISES: LOWER EXTREMITY
All the stretches I’m going to show, are the basic stretches that you need to maintain on a regular basis. Ideally this routine will be done at least twice a week. Start on all fours […]
90 Min Cadence ~Feeling strong! Enjoyed the workout~
Repeat of the last week’s workout: 90 Min Cadence, May 16, 2019. 10′ easy spin 1hr’ ride holding 180-200 wattsAt the top of the 20th min put in an 8′ effort as follows…2′ at 210W […]
Montreal ~Spartan Rat~
Spartan race is over and it’s time to sit back and relax. While still in Quebec, visiting Montreal is a must. Highlights of the trip: 1. Mont Royal 2. Old port of Montreal 3. Notre-Dame […]
1hr 30 min @200 Watts 70.3 Continuous Effort
Spent 30-40 minutes on the beginning trying to fix some technical issues with the KICKR. Power and speeds were way off. Pre-meal: 300 Calories (74C/0F/6P) Sweet Potato: 70g Banana: 120g Basmati white rice: 100g Felt […]
+3 Hr Ride (3×10′ bouts), April 18, 2019. ~IRONMAN Mont Tremblant bike course (100 km)~
On May 19th I am doing the SPARTAN race near Montreal, Quebec. A day before, I’ve got scheduled a long bike ride which I planned to do in Mont Tremblant. Why there? This is where […]
90 Min Cadence ~7 All-time Bests. Hm… slowly getting back on track~
10′ easy spin 1hr’ ride holding 180-200 wattsAt the top of the 20th min put in an 8′ effort as follows…2′ at 210W at 90rpms2′ at 210W at 100rpms2′ at 210W at 110rpms2′ at 210W […]
90Min Bike, May 14, 2019. ~Heat Training. Failed~
IRONMAN Marbella 70.3 is over and Kona race is in 2 weeks. I took about 10 days of recovery and this is the first somewhat serious bike workout. Since Hawaii race will be done in […]
Theory
4 Essential things to improve your swimming: #1: Increased volume (three times a week 1 hour each) #2: Proper mechanics #3: Proper training plan (most important)#4: Having a coach 3 Essential Aspects of Swimming to Work on: […]
Triathlete’s Essential Swimming Equipment
Front-mounted Swimming Snorkel (by Finners): to break down your mechanics into bite size pieces and work on each individually. It eliminates the head movement. Buoy. Used for pulling. Ankle Strap. Eliminates kicking while pulling. Paddles. […]
IRONMAN 70.3 | MARBELLA, Spain
Pre-Story: Since the Paris marathon which I did on January 6th this year I decided to focus entirely on triathlons. Despite my coach’s concerns in regards to racing frequency, I set myself ambitious goal to […]
Spain
I sit on steps of my house, tighten laces on my sneakers. A big trip is ahead of me and it begins right now. The phone buzzes in my pocket – a message from Airbnb. […]
BYB: Box your Bike (Step-by-Step Instructions)
If you’ve ever dreamed about touring through the mountains of France or spending a week biking the trails in Whistler, you probably thought about whether or not you can fly with a bike. The answer is yes! Use my step-by-step instructions on how to bullet proof your bike for traveling on a plane.
Food Intolerance Test: Creating Your “Perfect Diet”
There are so many diets that promote incredible results with weight loss, muscle gain or overall well being. How many diets or different approaches have you tried in pursuit of your goals? How many times have you failed?
Don’t rely just on somebody’s opinions or suggestions to eating. I encourage you to take proactive approach and learn what works and what doesn’t, specifically with your body. Create your own “perfect” diet to live a long and healthy life.
Hydration After
As you already know, during exercise you lost a portion of electrolytes along with sweat. As you drink after the training, you increase the fluid levels in your body, which will lower electrolyte concentration even […]
Hydration During
What we are trying to achieve here is to prevent more than a 2% drop in body weight caused by fluid loss (about 3 lbs (1.4 kg) of weight loss for 150 (68 kg) pound […]
Hydration Before
As I already mentioned in the introduction, starting a workout in dehydrated state will take you places you don’t want to be in. As little as 1% of body weight decrease due to fluid loss […]
TRAINING LOW
Your body stores much more energy in form of fat than as carbohydrate. Some athletes strive to change their metabolism so that their bodies rely more on fat to fuel exercise which in turn allows […]
Nail the Basics
Your body’s engine is a hybrid, it can run off two different fuel sources: fat and carbohydrates. These fuels are stored in separate “gas tanks”: FAT STORAGE: Adipose tissue (100,000 calories)CARBOHYDRATE STORAGE: Muscles (500-2000 calories) + […]
1:45 Hr Bike + 30 Min Run. April 20, 2019. ~Carb Loaded. Last Brick~
Past 4-5 weeks were hell. The taper began 5 days ago and my training volume has been decreased. Having failed so many times I am not looking forward to this workout. The race is in […]
MARBELLA 70.3
Key Sessions 2 hr 15 min Bike + 15 min Run. February 16, 2019 2 hr 45 min Bike + 15 min Run. February 23, 2019 ~Bonking~ 3 hr Bike + 15 min Run.March 2, […]
The day I was born
Looking at my old pictures I don’t recognize myself. 8 years is the time difference between two pictures and the second one was taken in 2011, about this time of year. The guy on it […]
2 Hr Bike + 45 Min Run. April 13, 2019. ~Getting Outside. Hills & Wind~
This the first time this year I was riding outside. For the past 5 months I’ve been training in my basement on a trainer. I am so happy to finally get outdoors and test this machinery I’ve been working on so hard.
1 Hr 30 min Bike + 30 min Run. April 11, 2019. ~Bonked~
Pre-meal Large breakfast:Rice 300gBeets 120gOatmeal 50gProtein Shake (Muscle Milk)135C/10F/44P = 800 calories During (Fueling) Gluten Free Bar (BFB)Quest Bar BCAA 2 scoops54C/21F/28P = 470 calories Sweat Pre: 69.6 Post bike: 68.8 Post run: 68.1 Liquids […]
Courage to be Happy
“Do Not Live to Satisfy the Expectations of Others” ― Ichiro Kishimi Our past DOES NOT determine our future. You don’t act or feel a certain way because of events in your past. Adler believed that you […]
Battling Anxiety
First step is to recognize the feeling. What is it that you actually feeling? Different feelings require different approaches, therefore it is important that you give it a proper label so you can deal with […]
Bike 3 Hr 15 min. April 6, 2019. ~Bonked… Again~
Hydration Volume: (Average Sweat Rate 1400 mL x 3 hr ) = 4154 mLCarbs: 120 g (3% Solution) Fueling Formula: min 0.25 – max 0.33 grams carbs per hour x body weight (lbs)Ormin 1 calorie/hour x body weight (lbs) (0.25 x 150 lb) x 3 […]
“Runner’s Trots” or Stop the Leak
You are a competitive athlete. You put a lot of hard work into your training days in, days out, completing every workout as prescribed. You are the workhorse, doing everything necessary to succeed in the […]
Road Trip to Pittsburgh, March ’19
Few years ago, my employment journey with Uber began from two month on-boarding & training at the Pittsburgh office. I haven’t had much time to spare outside of work, however I made an effort to […]
4 Hour Bike + 15 Min Run. March 16, 2019. ~Mind over Body~
BRICK 4 hours holding 200 Watts + 15 min Run off bike A brick workout is any workout that combines swimming, biking and/or running into a single session. The most common example is the bike to run brick, where you […]
3 hr Bike + 20 min Run. March 15, 2019 ~God’s Mode~
SATURDAY and it means one thing to me – #paintrain in my basement is waiting on me to take me into the magic world of pain.
This time I’ve come prepared. I learned my lessons last week and made the adjustments.
It all payed off! Good job Sasha!
Post-Exercise Fueling
The race is over. You’ve given all you had. What’s next? Recovery.
Proper post-exercise nutrition as much important as the previous stages. Learn about how to maximize your recovery through the lenses of sports nutrition.
Toronto ZOO in Winter
Since the childhood I’ve always loved going to the zoo with my parents. Luckily for me, I live 15 minuted drive from Toronto Zoo. I realize that it’s a winter time here, therefore I won’t get […]
IRONMAN 70.3 Marbella, Spain. March 2, 2019 ~Strong like a BULL~
SATURDAY and it means one thing to me – #paintrain in my basement is waiting on me to take me into the magic world of pain.
This time I’ve come prepared. I learned my lessons last week and made the adjustments.
It all payed off! Good job Sasha!
Fueling During
Energy expenditure is extremely high in endurance sports and a lot of athletes are failing to adequately fuel their bodies. Under-eating is commonly seen among endurance athletes. Hydration During Exercise Hydration is a complex topic […]
IRONMAN 70.3 Marbella, Spain. February 23, 2019 ~Bonking~
BRICK 2:45 hours at 190 Watts + 15 min Run off bike A brick workout is any workout that combines swimming, biking and/or running into a single session. The most common example is the bike to run brick, where you […]
AMERICA’S TOUGHEST MUDDER SOUTH, Central TEXAS – MAY 05, 2018
I often meet people, healthy people, who tell me they wish they “could” run, wish they “could” bike, wish they ”could” get in shape. They wish they had the discipline or self-control needed. They act […]
Fueling Before
For athletes, eating carbohydrates is like putting the octane in your body. Consuming carbs will increase your blood glucose levels and help to fill your tanks before training or racing.
IRONMAN 70.3 Marbella, Spain. February 16, 2019
The closer I get to my first IRONMAN, the more race specific my training gets. On today’s agenda is the “BRICK”: 2 hour 15 minutes Endurance Bike Ride (180w) immediately followed by10 minutes run of […]
Performance Oriented Hydration Guidelines for Athletes
Do you want to get the taste of every shade of pain? I’ve got a perfect recipe for you – get yourself dehydrated. All you need is to lose just 1%-2% worth of your body’s […]
HRV. Is it really worth the hype?
You will learn what the HRV is, and can it help you to improve your health, well-being and sports performance. I will teach you how to track and interpret your HRV data and show you real life examples of how daily life events and trainings impact your performance and recovery.
1st MARATHON DE FRANCE
RACE RECAP The venue took place at the sports complex with hot drinks and even live music. I got my bib and started to prepare for the race. Standing at the front line of the […]
Eurotour 2019
The New 2019 Years chapter has started. Happily I grab a pen and title the first page with “Marathon de Paris”. I’ve planned a family trip, where me, my brother and mom will travel to […]
Blake’s flight to Ukraine
Blake and me have traveled quite a bit together. In just one year of life, this dog has seen more that some people did in the lifetime. All our travels has been done by car. […]
Type “A”
We are all broken in one or another way. Every single person has an early age trauma, the event that had unfixable effect on his entire life. In my young age I’ve achieved quite a […]
5 Years Away from Home 🇺🇦
Before the Storm This trip back home is a complete social, emotional and physical detox. This is a reset of me. It’s stress-test of all the labels I’ve put on myself, of what I made myself […]