02.01.10

2010 – I Bet I’m Giving Up More Than You

Posted in General Colin McNulty Stuff, The Zone Diet Blog at 12:01 am by Colin McNulty

I really can’t make up my mind if I think that New Year’s Resolutions are: A) A load of old cobblers, or B) A useful annual reminder for self improvement. Some years I don’t bother and some I do, like this year for example. However I do know that written goals can be a powerful thing, and I also know that sharing your goals brings culpability, so thanks for reading this as your participation will help me to achieve my aims.  In fact, if you feel so inclined, you can do be a huge favour, I want you to hold me to account an what I’ve written below and challenge me if I don’t do it.  Feel free to let me know you will to.  ;-)

Without further preamble, I’m going to dive straight in and list this year’s resolutions, in no particular order:

  1. Give up booze for the whole of 2010, no exceptions.
  2. Give up sugar in all its forms.  Yes that means chocolate, for all of 2010!
  3. Earn enough money online to be able to give up paid office work by the end of 2010.

Taking these in turn then:

1) Give Up Booze

I drink too much, simple as.  If I realistically think about what might kill me first, I’d put some kind of liver issue top of the list.  I’m not going to say how much I drink, partly because it varies from week to week, but also actually I think I’m probably rather ashamed of the truth. It is something of a middle aged man’s disease and there have been times when I’ve wondered if I’ve got a problem.  I don’t think I have by the way, but the thought has occurred to me and that in itself is warning enough.

Indeed December has not been a good month at all on the booze front.  Hangovers over Christmas are one thing but when you’ve had a bad day at work, buying a bottle of wine on the way home is never a good idea.  Whilst it may take your mind of things in the short term, alcohol is a depressant I’ve not felt good this last month and the booze has contributed, not helped that.

Now giving up completely sounds rather drastic and maybe it is, but it’s also a reaction to knowing myself.  I know I can have an obsessive compulsive personality and I struggle to do things by halves.  I know that if I have a glass of wine, I’ll drink the rest of the bottle for example.  Or that if I have a drink today, I’m more likely to want one tomorrow.  As a result, I can control myself better with abstinence than with moderation.

So that is what I’ll do, no more wine, cider, beer, spirits, or any other form of alcohol for a year.  Then I’ll see what I will do in a years time.

2) Give Up Sugar

This is in some ways both more and less controversial.  As I’ve posted previously about paleo eating, my diet is 90% sugar free anyway, but it’s that 10% that has got out of hand.   Ironically going hand in hand with the all too frequent trips to the off license for a bottle of wine, first there was one chocolate bar, but that soon became 2, then 3, then 1 of the big ones, then more!  It’s not just chocolate either, I can easily dispose of a litre (2 pints) of ice cream all to myself of an evening.

The really sad reality is, that the sugar never satisfies me.  I am satisfied only whilst I’m physically chewing it.  The moment I even thing about swallowing, I’m already reaching for the next bite, and I’ll do that till whatever I’m eating is gone, usually in less than 5 minutes from start to finish.

Nicole Carroll wrote a great article entitled Getting off the Crack in which she equates sugar to crack, and I really think it is that addictive.  And you know what?  It’s ok to be addicted to sugar! In fact, we have a million years of evolution that has highly specialised your body and taste buds to seek out and crave the stuff, so it should come as no surprise to anyone who finds themselves binging on sugar occasionally, or *cough* more regularly.

As with my reasons for going cold turkey with the sauce above, I have similar issues with sugar.  Not only does it not satisfy me, it doesn’t make be feel good about myself.  Also that’s the whole putting on weight issue that comes with the empty calories with alcohol and chocolate etc brings.  I can tell you know, I weigh more today, on the 1st Jan 2010 than I have for over 2 years, and that’s not good.  I certainly don’t have the abs that Nicole had, but I’ll find those suckers!

3) Give Up Work

I honestly think dealing with (1) and (2) will drastically improve my state of mind and feeling of well being… but why does it need improving?  The honest answer is I’m not currently happy with the way life is panning out.  Yes I have marketable skills and earn a very good salary selling my soul, but there are 2 major problems: 1) It’s desperately dull work and 2) In order to get the best freelance rates for my skills, I have to work away from home, and I miss my family terribly.

There is a solution though and the annoying thing is, I’ve known about it for some time: this wonderful thing called the internet.  Sure everyone things about making money online, but the annoying thing is, I know how to, I just don’t do it.  Let me give you one example: I had an idea 12 months ago, on which I spent 1/2 a day researching it, I paid someone £50 ($75 USD) to do a bit of work for me and spent another 1/2 day getting it up online.  I then left it untouched for 12 months.  To day, that one small and insignificant idea, has made me £250 (about $400 USD).  That’s a 500% return which is completely zero touch and I have no reason to believe that same idea won’t make the same money next year.

Ok that’s small fry, so here’s another example.  2 years ago I setup an eCommerce store selling drop ship items.  My site took the order and some other company delivered that to my client.  In the first month I turned over £15,000 (about $22,000 USD)!  My profit margin was about 20% and I was quite pleased, but for several issues, the most serious of which was a new UK law that made it illegal for most of my target market to buy what I was offering… doh!  And no, it was nothing dodgy, but a fall out of the climate change Kyoto agreement on green house gasses.  Bummer.

My point is, I know how to make money online and I have a list of ideas as long as your arm, ideas are easy to come by.  Even this insignificant blog makes 3 figures a year off the adsense (the Google adverts) from people who are kind enough to click them.  What I lack though is the motivation to implement them.  OR more specifically, when I come home from a job that bores me, with a bottle of wine and a fist full of sugar… motivation is very low to spend more hours sat in front of my laptop on my own in my small room in my digs.  And at the weekend, I want to spend time with my family, not shut up in my study.

So…. I’m giving myself a year to be earning enough online cash to be able to give up work.  Note, I’m not going to try to match my current income from consulting in 12 months, I think that’s unreasonable, but I should be able to get to the point where I’m making a take home profit enough to justify quitting work.  I’m going to define that as £100 per day and because we’re talking about the net, that’s 7 days a week not 5 for an office job, i.e. £36,500 (about $50,000 USD).  Again, I’m not saying I have to have earned that in 12 months, but be earning at that rate per day by 31st Dec.

Now to the hard part, what am I going to do to make this happen?

I’m going to be mean and say: I’ll tell you later!  Due to the length of this post (and the fact it’s nearly midnight), I’m going to split this post into 2.  I will give a detailed explanation of how I’m going to give up work in 12 months in my next post in a few days time.

I hope that 2010 is going to be as exciting for you as it is for me. Don’t forget, if you want to help me out then do so by letting me know that you will hold me to account on these commitments.  Feel free to ask me how I’m doing, on a regular basis.  I will as ever, answer honestly.

14.09.08

Crossfit Certification – Day 2

Posted in Crossfit Workout & Exercises, General Colin McNulty Stuff at 9:07 pm by Colin McNulty

At the risk of sounding like Bill and Ted, day 2 of the Crossfit Certification at Manchester was another totally awesome day. The day started off with a lecture from Todd on the 3rd set of the 9 core Crossfit movements: Deadlift, Sumo Deadlift High Pull (SDHP) and the Medicine Ball Clean, followed by practice outside.

After was an open floor Q&A session with Coach Glassman. I’ve read a few things online about Coach, but Greg is in reality a most unassuming man. This is me with Coach, he was very gracious to pose for so many pictures.

Greg Glassman Crossfit Colin McNulty

For someone who heads up an international exercise movement with an estimated 300,000 followers, he’s surprisingly modest about his achievements. I took several key points away from the session, which covered a whole host of topics:

  • Glassman is not precious about the Crossfit way / WoD (Workout of the Day) He actually hopes one day someone will show that they have a better, more efficacious approach than the WoD!
  • There were various conversations about other approaches and variations of Crossfit, for which Greg was completely happy to entertain the idea and watch the experimentation of people doing it. Of course his reaction was simply this: If some other approach is better, let’s see it do well at the Crossfit Games. Then I’ll take notice.
  • He admitted to making mistakes with the WoD’s on occassion. E.g. 400m of 10 lunges + 15 reps of 35kg Push Presses. Sounds tough but doable? It took Greg Edmundson (a Crossfit poster boy) over an hour to finish it! Coach described it as “An Abomination!” lol :) (I can laugh cos I didn’t have to do it.)
  • There was talk about the future of Crossfit and where it can go and Greg made the point that they have more ideas than they have staff to cope with them.
  • I was also surprised to learn that Crossfit Inc has only just turned a profit for the first time this year. Bare in mind that Crossfit, it terms of what Greg Glassman has been doing, is coming up 30 years old now! That’s one hell of a gestation period.
  • On a Crossfit note, Glassman really stressed the point that the heavy days, e.g. the 5 x 1 rep Dead lifts etc, are *really* important to the Crossfit methodology, and shouldn’t be considered easy or rest days. They really should be absolute max strength days.

One thing that I really came away with was simply this: Greg Classman has a great manner about him, he’s an unassuming but capable orator, who engenders trust and loyalty in those that listen to him.

After lunch was a lecture by Nicole Carroll on nutrition and recommended Crossfit diet: The Zone Diet. In case you can’t guess, I’m the not the pretty one on the left! ;)

Nicole Carroll Crossfit Colin McNulty

The Zone diet stuff was nothing new to me, I’ve been on it for 18 months after all, but it was interesting to see some of Nicole’s slight variations on the Zone prescription in terms of things like the frequency of cheat days and the minimum blocks to prescribe for small people.

There followed the main workout activity, which included 5 stations:

  • Push Press practice
  • Medicine Ball clean practice
  • Kipping pull ups and rope climb technique
  • Muscles ups
  • And the main workout of the day: 30 – 20 – 10 each of Thrusters and Burpees. To coin a phrase from Crossfit Manchester coach Karl Steadman: That sucked a fat mans arse!

Later Todd talked again about general Crossfit methodology, the ways to combine the 3 main types of workout: Weightlifting, Gymnastics and Mono-structured (running, rowing etc). It included topics on the 3:1 work to rest day ratio vs the 5:2. Also an example of how to scale a WoD for different ability levels of Crossfit client.

Ultimately that was it. There were photo sessions and plenty of time for questions of all kinds to all people and I don’t believe anyone went away with anything they wanted to ask unanswered. All together, the weekend was great, and that’s all I can say about it. If you get the chance, you should go on a Crossfit cert. This is the Crossfit Manchester crew with all the Crossfit Coaches: Greg, Nicole, Todd, Jimmy and Andy:

Crossfit Manchester Certification

Crossfit Certification – Day 1

Posted in Crossfit Workout & Exercises, General Colin McNulty Stuff at 4:04 am by Colin McNulty

WTF am I doing up at 3am on a Sunday morning when I should be tucked up in bed fast asleep? I’ll tell you:

After being woken up by the cat puking up on the landing floor, my head is buzzing with all things Crossfit. Spending a full 9-5 day at a Crossfit Certification being lectured and coached by some of the best Crossfitters in the world, has a tendency to do that to you. It was always going to be good, but there were 2 great surprises.

First was that it wasn’t Annie who came over, but Nicole Carroll who has more excitable energy than any human has a right to:

Nicole Carroll - Crossfit Director of Training

The second a great surprise was that despite what I had been told last week, Crossfit Founder, Coach Greg Glassman himself flew in at the last minute, just an hour before we started.

Greg Glassman, Crossfit founder

Now I’ve seen both Carroll and Greg on the many videos that are on the main crossfit site, but seeing them in the flesh and hearing them give the lectures first hand is a totally awesome experience, one that I won’t forget for a long while. On top of that were Andy, Jimmy and Todd (one is Navy Seal Officer, the other a US Marine Corp Captain I think, but I forget which. Nice guys to know!)

There are 70 people on the certification, from all round Europe: Ireland, Sweden, Switzerland, Germany, Italy and even as far away as South Africa. Plus the trainers from almost every affiliate in the UK. The day started with the obligatory introductions and then we got straight down to a “What is Crossfit and Why do we do what we do?” given by Greg Glassman, and if anyone should know, the guy who invented it should! If you don’t know, the core elements of Crossfit are:

  • Functionality
  • Intensity
  • Variance

2nd up was Nicole Carroll who took us through the first 3 of 9 core Crossfit exercises:

  • Squat – Front Squat – Overhead Squat
  • Shoulder Press – Push Press – Push Press
  • Deadlift – Sumo Dead Lift High Pull – Medicine Ball Clean

Afterwards we went outside and worked through the squats with PVC pipe.

After lunch, an afternoon lecture from Greg again on “What is Fitness” included a great run down on: the history of Crossfit; how Greg started off as a “Bike riding, weight training, gymnast.”; the creation of the Thruster; and the invention of the infamous Crossfit Workout named Fran.

Another lecture on the 2nd set of 3 core exercises followed another stint outside in surprisingly glorious British sunshine with the poly pipes.

Lastly the obligatory workout was done for time, in teams of 3:

  • 200m run
  • 30 air squats
  • 30 kettlebell swings

3 hours down the boozer in the evening topped off a great day. Although my 3 hours sleep tonight is not going to help day 2 that’s for sure.

I suspect I’ll be blogging about Crossfit even more in the future.

EDIT: See here for Manchester Crossfit Certification Day 2