Reference (OKR) Objectives and Key Results
Language
IELTS
Russian
Turn on the radio before going to bed or doing housework.
Voice of America VOA has special speed and more features to support beginners.
British Broadcasting Corporation BBC is suitable for advanced learners.
Health
Cook my own meals twice a week.
Fitness
Physical fitness indicators: strength, flexibility, speed, endurance, coordination, agility.
Workout App LEAP FITNESS
Usually I don’t carry any electronics or rely on any extra equipment during exercise.
Training program
- Warm-up: running about 3 kilometers, 20 minutes
- Strength: pull-ups 20 * 3 sets, 15 minutes
- Strength: push-ups 50 * 3 sets, 10 minutes
- Endurance: horizontal bar abdominal contraction 15 * 3 sets, 15 minutes
- Flexibility: leg press, waist press, 5 minutes
- Coordination and agility: ball games, such as table tennis, football, 10 minutes
Outdoor activities
Don’t go to the gym unless the weather is bad, the air quality in the enclosed gym is not good.
Schedule
Follow the laws of nature, seasons, weather, and temperature
| Time | Duration (hours) | Project | Notes (schedule determined by day) |
|---|---|---|---|
| 6 ~ 7:00 am | Get up | Sunrise | |
| 1 | Language learning | ||
| 0.5- 1 | Breakfast | ||
| 8-12:00 | 4 | Work | |
| 0.5 | Lunch/Tea break | ||
| 1-1.5 | Personal affairs | Emails, online meetings, etc. | |
| 2-6:00 pm | 4 | Work | |
| 0.5-1 | Blog | Once a day, before the end of the daily work. | |
| 7 ~ 8:00 | 1 | Exercise | Before sunset |
| 0.5 - 1 | Dinner | Usually before 9:00 pm | |
| 1-2-3 | Language learning | No more electronics | |
| 1-2-3 | Reading | Paper books only, leisure time | |
| 11: - 12:00 | 4-6 | Sleep | |