Here’s an example of a habit I am trying to develop:
Habit of running on a regular basis.
Note, this time my goal is not necessarily to walk/jog/run for 21 or 30 days or so. My goal is to improve my stamina.
I run out of breath even if I have to run for 8000 metres, or if I have to climb 200 stairs. So much so that I can not talk and it takes me quite a while to catch my breath.
This was to be a life long habit! As having good stamina helps in a lot of different aspects of life. That’s why it was necessary for me to develop a habit of regularly running first! Once I had developed the habit, then I could go ahead and try to perfect my technique.
Trick is to start slowly! Soo ridiculously slow that you’d feel silly to skip a day. And do each step every single day! Remember the point is to develop a habit first! That can only really be done by consistency!
Week 1 – wear shoes, dress up, get out the door and then come back in
Week 2 – get dressed and go down the stairs and then come back up
Week 3 – walk 15 mins (could be on the treadmill in the gym in my building, or a walk outside)
Week 4 – walk for 20 mins
Week 5 – walk for 25 mins
Week 6 – walk for 30 mins with 5 30 sec jogs thrown in, so could be walk for 10 mins, jog for 30 secs, walk for another 7 mins, jog for another 30 secs, walk for another 5 mins for a total or 43 mins
Week 7 – walk for 40 mins with 10 30 sec jogs thrown in
Week 8 – walk for 15 mins, jog for 30 sec, then repeat until 60 mins are up
Week 9 – walk for 5 mins, jog for 45 mins, repeat until 70 mins are up
I could not complete week 9 properly due to low carb diet I was trying during the same time. I had incredible lack of energy during that period. So much so that I felt faint on many occasions even after 20 minutes of walking, even though I was eating a lot and drinking a lot of water. I was just careful to limit my carbohydrates.
Anyhow, had to stop mid way for a few days because of my diet experiment (more on that later). Following week I started again but I felt I had lost my rhythm.
I still wanted to build stamina though so started researching different ways of improving it.
Came across High intensity interval training (HIIT). This really appealed to me.
Basically, you jog for a few minutes, then go all out sprinting for 30-60 seconds, then light jog again until heart rate comes down, then sprint again and so on.
Week 9: total time 30 mins; with 2 30 sec 8 mph sprints in between (treadmill) – 2 times a week; with 20+ mins of walking on rest of the days
Week 10: total time 30-60mins; with 2 30 sec 9.5 mph sprints in between (treadmill) – 2 times a week; with 20+ mins of walking on rest of the days
Week 11: total time 45+ mins; with 3 15 sec 10.5 mph sprints in between (treadmill) – 2 times a week; with 20+ mins of walking on rest of the days
Instead of following a strict regiment of jogging for 20 mins, then sprinting for 30 secs, I just sprint for 60-90 secs then wait for my heart rate to come below 140 then I sprint again, whether that’s with in 2 mins or 4 mins.
I’m finding that it’s hard to really sprint very fast on a treadmill. I feel like I am going to fall down!
So, next session I’ll try HIIT outside! hope I could make it...
Tuesday, June 15, 2010
Friday, May 14, 2010
The Best Sentence of the Day
Every piece of software, computer and telecommunications device used by players to interact with I Love Bees was a technology that could be put to use in real-world CI work.
Saturday, April 10, 2010
Wednesday, February 17, 2010
Sunday, January 31, 2010
Active Directory User Accounts in Linux
Active Directory User Accounts in Linux
The Active Directory user accounts can be integrated into Linux in such a way that the AD user accounts appears as if they are native user accounts of Linux. There are two ways to accomplish this
- Using Identity Management for Unix/Services For Unix
Identity Management for Unix is available in Windows 2003 R2 and above while Services For Unix is supported on Windows NT 4.0 and above. IMU/SFU requires more effort to implement but provides more control over user accounts. - Using Samba
Samba on the other hand is easier to implement due to its template based nature but gives less control over user accounts. In Samba, everyone belongs to the same group and uses the same login shell.
Active Directory Network Services in Linux
Active Directory includes Kerberos authentication and an LDAP-like Directory services which you can utilize in the various network services of Linux. Below is a sample diagram of Linux network services which can use Active Directory.
Here are the links on how to implement them.
Friday, January 29, 2010
Ambition , What does it mean to me.
“Ambition” (also known as aspiration, goals, or any other similar variant) is one of the highest qualities that I value in a person. Naturally, the opposite is also true – I am not a fan at all of people who lack ambition. I’m not saying everyone should aspire to be the next Steve Jobs or Bill Gates, but at the very least people should try to do the best in whatever they decide to devote themselves towards. I have some friends who are set on becoming rich investment bankers in competitive firms, and that’s awesome. I have friends who want to work with cancer research; that’s great! On the flip side, I have some friends who really want to be fashion designers or wedding decorators. While not quite as lucrative a career as a biomedical engineer or investment banker, I still support their decisions because they seem very enthusiastic and excited about their jobs. Not everyone wants the cut-throat pressure of Wall Street or wants to deal with extremely challenging work every day, and I acknowledge this. The event organizer that devotes her time to learning new techniques, improves her style, and actively seeks jobs still deserves respect in my book. However, the student who doesn’t attend college because they “don’t see the need” and then end up working as a cashier in sari-sari store for a meager income? That is a lack of ambition, and it irks me when my closest friends sometime express ideas like it.
Especially here at inside the mall, it’s sad to see a lack of ambition because we are sitting here at the breeding ground for brilliant people! Someone (whether your parents, donators, or sponsor ) is paying for your Ivy-equivalent education, and it’s not cheap. Why waste someone’s hard work by squandering away your time on useless activities (like roaming inside the mall, playing billiards, and watching movies shows all day long?) That time could be better spent on reading, learning new material, planning your upcoming semester, attending student group obligations or even socializing with friends (you learn a lot from other people). I just hope that people here would create goals and then actively start striving for them; I want friends on the same level of ambition as I do, so that we can help push each other to attain greatness =)
Especially here at inside the mall, it’s sad to see a lack of ambition because we are sitting here at the breeding ground for brilliant people! Someone (whether your parents, donators, or sponsor ) is paying for your Ivy-equivalent education, and it’s not cheap. Why waste someone’s hard work by squandering away your time on useless activities (like roaming inside the mall, playing billiards, and watching movies shows all day long?) That time could be better spent on reading, learning new material, planning your upcoming semester, attending student group obligations or even socializing with friends (you learn a lot from other people). I just hope that people here would create goals and then actively start striving for them; I want friends on the same level of ambition as I do, so that we can help push each other to attain greatness =)
Monday, January 25, 2010
The Importance of Friends
You’ve probably heard that you really know who your true friends are when the going gets tough. I believe there is a lot of truth to that statement. We have all experienced a scenario or two when we have been going through a painful situation only to discover who actually has the time for us. . . our tears, our problems, our endless hours of whining and self-discovery. The people in our lives who we thought would be there, faithfully -- no matter what, through thick or thin -- wind up being, what we called in second grade, “fair-weathered friends.”
As you know, a fair-weathered friend is someone who is only your friend when things are going good. When the weather is nice. When things look bright and sunny or when they need YOU. As long as the atmosphere is pleasant, you have a friend for life but let a storm start to brew in your neighborhood and they are nowhere to be found.
I wrote an acronym when I was in grade school for the word “friend” that I think holds a very true meaning of what a real friend should be.
F.R.I.E.N.D. = Found Reaching In Every Needed Direction.
You see, it shouldn’t matter what the climate is in your world as to whether your friends stand with you during times that are stormy or sunny. It is usually the times of adversity that draw our faithful friends to us and then we become closer and more personally bonded with them -- building longer lasting, closer relationships.
As you know, a fair-weathered friend is someone who is only your friend when things are going good. When the weather is nice. When things look bright and sunny or when they need YOU. As long as the atmosphere is pleasant, you have a friend for life but let a storm start to brew in your neighborhood and they are nowhere to be found.
I wrote an acronym when I was in grade school for the word “friend” that I think holds a very true meaning of what a real friend should be.
You see, it shouldn’t matter what the climate is in your world as to whether your friends stand with you during times that are stormy or sunny. It is usually the times of adversity that draw our faithful friends to us and then we become closer and more personally bonded with them -- building longer lasting, closer relationships.
Prayer does
Prayer
All of us long to connect with someone who can identify with our circumstances and share in our day-to-day life. Prayer is just that - a personal experience and intimate connection with our loving Heavenly Father.May the following articles and practical advice help you develop the moment-by-moment prayer life that God desires for you to experience. 1 John 5:14-15 says, "This is the confidence we have in approaching God: that if we ask anything according to His will, He hears us. And if we know that He hears us - whatever we ask - we know that we have what we asked of Him."
Daily Prayer --- Priority
Daily Habit
Jesus taught us the importance of daily prayer. He said, “Always pray, never lose heart” (Luke 18:1). He also said to converse with God day and night (Luke 18:7). When He taught His disciples to pray, He told them to ask God for their daily needs (Luke 11:3).
Jesus set an example of daily prayer by praying during all kinds of circumstances:
* He prayed at His baptism (John 3:21).
* He prayed as He faced His passion (Matthew 26:39) and on the cross (Matthew 27:46; Luke 23:34, 46).
* Jesus prayed while in agony, He prayed all the more earnestly (Luke 22:44).
* He prayed during sad times, like at the tomb of His friend Lazarus.
* He prayed all night before He chose His disciples. (Luke 6:12).
* He prayed when He broke bread and gave it to others to eat (John 6:11).
Jesus made it a priority to pray. "Jesus often withdrew to lonely places and prayed" (Luke 5:16), or He sent the crowds away and “went up on a mountainside by Himself to pray” (Matthew 14:23). We also read that Jesus rose "very early in the morning" and "went off to a solitary place where He prayed" (Mark 1:35).
Daily Prayer: What Else the Bible Says
The Bible tells us to pray on all occasions, making our requests known to God (Ephesians 6:18). Scripture tells us to pray without stopping (1 Thessalonians 5:17). It tells us never to worry about anything, and to thank God for what He has already provided (Philippians 4:6).
Jesus taught His followers to pray a simple daily prayer. You may know it by heart already as “The Lord’s Prayer,” but it will become more meaningful to you if you take time to think about what each phrase means. Then say it in your own words:
* “Our Father who art in heaven, hallowed be Thy name.” At the beginning of your prayer, acknowledge that God is your Father. For example, you might pray, "God, thank You for loving me and adopting me as Your child, though I did nothing to deserve Your love."
* “Thy kingdom come. Thy will be done on earth as it is in heaven.” These phrases are all about your desire to have God's ideals acted out here on earth. Ask God to show you what He wants done today and to give you the energy or courage to do it. Ask Him to show you any ways in which you might be unaware you are doing something that is less than His ideal and to help you change.
* “Give us this day our daily bread.” Ask God to provide for you physically today. Feel free to ask for other needs such as housing, clothing, a job, safety, etc. Get specific about what you need and thank Him for the ways He has provided in the past.
* “And forgive us our trespasses even as we forgive those who trespass against us.” Ask God to forgive you for those things you know you have done wrong. You may want to pray for God's help in conquering a sin that keeps recurring in your life. Ask God for His forgiveness and thank Him. Then, think about whether there is anyone in your life who you have not forgiven. Take a moment to mentally forgive others. Ask God to intervene in those areas of your life.
* “Lead us not into temptation but deliver us from evil.” After praying for forgiveness, pray for protection from temptations and evil for self and family
* “For Thine is the kingdom and the power and the glory. Amen.” Acknowledge that God has the power to answer your prayers and perform what He has promised.
Jesus taught us the importance of daily prayer. He said, “Always pray, never lose heart” (Luke 18:1). He also said to converse with God day and night (Luke 18:7). When He taught His disciples to pray, He told them to ask God for their daily needs (Luke 11:3).
Jesus set an example of daily prayer by praying during all kinds of circumstances:
* He prayed at His baptism (John 3:21).
* He prayed as He faced His passion (Matthew 26:39) and on the cross (Matthew 27:46; Luke 23:34, 46).
* Jesus prayed while in agony, He prayed all the more earnestly (Luke 22:44).
* He prayed during sad times, like at the tomb of His friend Lazarus.
* He prayed all night before He chose His disciples. (Luke 6:12).
* He prayed when He broke bread and gave it to others to eat (John 6:11).
Jesus made it a priority to pray. "Jesus often withdrew to lonely places and prayed" (Luke 5:16), or He sent the crowds away and “went up on a mountainside by Himself to pray” (Matthew 14:23). We also read that Jesus rose "very early in the morning" and "went off to a solitary place where He prayed" (Mark 1:35).
Daily Prayer: What Else the Bible Says
The Bible tells us to pray on all occasions, making our requests known to God (Ephesians 6:18). Scripture tells us to pray without stopping (1 Thessalonians 5:17). It tells us never to worry about anything, and to thank God for what He has already provided (Philippians 4:6).
Jesus taught His followers to pray a simple daily prayer. You may know it by heart already as “The Lord’s Prayer,” but it will become more meaningful to you if you take time to think about what each phrase means. Then say it in your own words:
* “Our Father who art in heaven, hallowed be Thy name.” At the beginning of your prayer, acknowledge that God is your Father. For example, you might pray, "God, thank You for loving me and adopting me as Your child, though I did nothing to deserve Your love."
* “Thy kingdom come. Thy will be done on earth as it is in heaven.” These phrases are all about your desire to have God's ideals acted out here on earth. Ask God to show you what He wants done today and to give you the energy or courage to do it. Ask Him to show you any ways in which you might be unaware you are doing something that is less than His ideal and to help you change.
* “Give us this day our daily bread.” Ask God to provide for you physically today. Feel free to ask for other needs such as housing, clothing, a job, safety, etc. Get specific about what you need and thank Him for the ways He has provided in the past.
* “And forgive us our trespasses even as we forgive those who trespass against us.” Ask God to forgive you for those things you know you have done wrong. You may want to pray for God's help in conquering a sin that keeps recurring in your life. Ask God for His forgiveness and thank Him. Then, think about whether there is anyone in your life who you have not forgiven. Take a moment to mentally forgive others. Ask God to intervene in those areas of your life.
* “Lead us not into temptation but deliver us from evil.” After praying for forgiveness, pray for protection from temptations and evil for self and family
* “For Thine is the kingdom and the power and the glory. Amen.” Acknowledge that God has the power to answer your prayers and perform what He has promised.
