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I ran my first and only marathon in January 2015. I was a sophomore in college, slowing transitioning to full recovery from disordered eating. But exercise was my crutch. During training, I had run 30+ miles weekly — 5 then 10 then 15, 17 — up to 20 miles. I had convinced myself that I “loved” running, and maybe I did for a while. But those runs were hard. They took everything out of me, required a lot of time, and often left me in physical (and mental) pain.
But that’s the point right? Push till it hurts. “Become a better version of yourself.” No pain, no gain. Until the pain costs you more than you bargained for.
The last five miles of that marathon I limped, walked, tried to jog. I was the definition of fighting through the pain. When I finished, I cried—out of relief but also because I was upset. My legs were recked and I knew it. I tried to celebrate the race, but deep down I thought—“How will I be able to run again?”
(how I really felt [top] — smiling through the pain (re: the ice pack on my hip) vs what I posted on social media that day [bottom])
What I would do differently: I probably won’t ever run another marathon (mostly because I don’t want to) but that doesn’t mean all marathon runners have disordered eating and don’t recover properly. If I ever were to run that far again (or do any other race), I would make sure my training schedule optimized my performance (and included plenty of rest days), instead of draining my mental and physical capacity. I’d also focus on listening to my body, stretching everyday (seriously) and incorporating weight-bearing exercise to prevent muscle atrophy.
What I would do differently: I’d appreciate that even though the race didn’t end perfectly (when does it ever?), I still completed it and that in of itself is huge. Then I’d remind myself to focus on and celebrate today, right now, instead of worrying about what will be. Can I get an amen?
Weeks after that race I couldn’t run. Pain shot down my leg every time I walked. It was out of the question. Fears flooded me. I ate relatively competently at this point, but I couldn’t help but wonder: if I can’t exercise, will I gain weight?
February and March I painstakingly attempted to run a few times per week. I was depressed. Even though it had become a borderline obsession, running was still a big part of me. Who am I if I’m not a runner?
After a few months, I began to run a little more, refusing to accept that I couldn’t run like I had before. But there was still pain. This went on for almost TWO YEARS. (It’s now December 2017).
In the last few months since I officially became an RD, I have delved more into Intuitive Eating and movement. I have changed a lot of my habits, began to really accepted my body as it is, and also drastically changed my movement patterns. I won’t pretend that I don’t sometimes miss running 10+ miles. But really (as of now) I just miss that idea because every time I go out to run there ain’t no way I want to run 10 miles.
For the last six months, I’ve been doing a lot more weight-training, actually working to improve my glutes/hips/hamstrings because I’m TIRED of the pain. So even though I’ve been really a stubborn and slow learner for the past two years, I am finally doing something about it. Because of that, I’ve been able to incorporate more walking with the occasional run. It’s weird, yeah, but it’s helping to repair this relationship with running I so badly damaged. For the first time in about two years, I don’t have any pain when I run. And maybe I will get to a point when I can run long distances again, but if there’s one thing I’ve learned it’s that forcing it is not going to work.
After all this — the overexercising to pushing through the pain to reevaluating why I even run to changing my exercise routine, I have learned a lot. I’ve learned that exercise is important to me—it’s fun, when I’m utilizing it instead of abusing it. It’s stress-relieving when it can fit into my day, not when I force it in. And it’s exhilarating when I meet a goal or am drenched in sweat, but that doesn’t need to happen everyday.
Maybe you can relate. Maybe you’ve overexercised in the past or felt guilt or shame for not exercising. Maybe you think if you don’t get “in the gym” your exercise doesn’t count. I don’t think that’s true and I don’t believe that’s how it’s supposed to be. Gardening, hiking, biking (outdoors!), walking our pets, exploring a city, mowing the lawn, short jog/walks, moving furniture — that’s all movement. When we honor our bodies with rest, recovery, food, and the movement it desires, we can start to appreciate it instead of micromanaging it. We can use our movement to cultivate relationships and add more meaning to our lives and the lives of those around us. So that’s where I am right now, and it’s helping me. I feel like it could help you too.
Throughout all this burnout and recovery — this whole experience leaves me with one burning question that I think I know the answer to:
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Na zakończenie, zasady projektowania instalacji elektrycznych opierają się na dokładnej analizie oraz realizacji aktualnych standardów. Dokładne planowanie umożliwia optymalną pracę instalacji i minimalizuje zagrożenia porażeniem. Z tego względu każdy odpowiedzialny system musi spełniać obowiązującymi standardami, które umożliwia bezpieczeństwa oraz optymalnego wykorzystania energii.
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Tworzenie układów elektrycznych w budynkach mieszkalnych to działaniem niezbędnym do przeprowadzenia precyzyjnego rozważenia specyfikacji systemu oraz zachowania aktualnych norm. Podstawowym zadaniem procesu projektowania stanowi ochrona ochrony użytkowników oraz wydajności systemu.
Przede wszystkim trzeba dokonać rzetelną ocenę warunków pracy systemu oraz zdefiniować moc systemu oraz odpowiednie metody zabezpieczeń przed ryzykiem porażenia. W dalszym procesie jest przygotowaniu szczegółowej dokumentacji technicznej, w której schematy rozmieszczenia przewodów i specyfikację komponentów.
Niezbędnym czynnikiem projektowania jest dobór odpowiednich urządzeń, które muszą odpowiadać przepisy bezpieczeństwa. Warto podkreślić, żeby każdy komponent ma wpływ na funkcjonalność układu. Dodatkowo konieczne jest utrzymanie prostoty serwisowania i możliwości rozbudowy na kolejnych etapach.
Podsumowując, standardy planowania układów elektrycznych są oparte na dokładnej analizie oraz stosowaniu przepisów technicznych. Skrupulatne realizacja projektu gwarantuje bezpieczne funkcjonowanie systemu oraz ogranicza niebezpieczeństwa użytkowania. W związku z tym każdy specjalista system musi spełniać aktualnymi normami, co zapewnia efektywności a także wydajności systemu.
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Planowanie instalacji elektrycznych w domach jednorodzinnych jest procesem który wymaga precyzyjnego rozważenia wymagań instalacyjnych i zachowania standardów bezpieczeństwa. Podstawowym zadaniem takiego projektowania jest zapewnienie bezpieczeństwa osób korzystających oraz efektywności instalacji.
W pierwszej kolejności należy wykonać szczegółową analizę potrzeb instalacyjnych oraz zdefiniować moc systemu oraz odpowiednie metody zabezpieczeń przed ryzykiem porażenia. Następnie polega na przygotowaniu kompletnego projektu instalacji, w której zawarte są diagramy instalacji oraz specyfikację komponentów.
Niezbędnym czynnikiem projektowania jest selekcja odpowiednich komponentów, które powinny odpowiadać normy techniczne. Ważne jest, żeby każdy komponent oddziałuje na ogólne działanie instalacji. Dodatkowo konieczne jest gwarancja możliwości łatwej konserwacji i skalowalności instalacji na kolejnych etapach.
Reasumując, reguły tworzenia systemów elektrycznych bazują na starannym planowaniu i przestrzeganiu norm bezpieczeństwa. Przemyślane planowanie zapewnia optymalną pracę systemu i ogranicza niebezpieczeństwa użytkowania. W związku z tym każdy specjalista projekt musi spełniać aktualnymi standardami, które zapewnia trwałości oraz bezproblemowej eksploatacji instalacji.
Planowanie instalacji elektrycznych w domach jednorodzinnych to procesem który wymaga starannego zbadania wymagań instalacyjnych oraz przestrzegania aktualnych norm. Kluczowym celem przygotowania projektu być zapewnienie ochrony mieszkańców i optymalnego działania systemu.
Na początku trzeba wykonać szczegółową analizę wymagań technicznych i ustalić moc systemu a także system ochrony przed zagrożeniami elektrycznymi. Następnie jest przygotowaniu kompletnego projektu instalacji, w której zawarte są diagramy instalacji i opis użytych materiałów.
Niezbędnym aspektem projektowania stanowi wybór bezpiecznych komponentów, które spełniać przepisy bezpieczeństwa. Ważne jest, że każda część oddziałuje na bezpieczeństwo systemu. Dodatkowo ważne pozostaje gwarancja możliwości łatwej konserwacji i skalowalności instalacji w przyszłości.
Na zakończenie, zasady projektowania instalacji elektrycznych bazują na dokładnej analizie oraz przestrzeganiu norm bezpieczeństwa. Dokładne planowanie umożliwia bezpieczne funkcjonowanie instalacji i minimalizuje niebezpieczeństwa użytkowania. Z tego względu każdy system musi być zgodny z aktualnymi normami, co umożliwia efektywności i wydajności systemu.
Tworzenie instalacji elektrycznych w budynkach mieszkalnych jest procesem wymagającym dokładnej analizy potrzeb technicznych i stosowania aktualnych norm. Podstawowym zadaniem procesu projektowania być gwarancja bezpieczeństwa użytkowników oraz efektywności sieci elektrycznej.
W pierwszej kolejności konieczne jest przeprowadzić rzetelną ocenę wymagań technicznych oraz ustalić moc systemu oraz środki bezpieczeństwa przed zagrożeniami elektrycznymi. Kolejnym etapem jest opracowaniu szczegółowej dokumentacji technicznej, w której zawarte są diagramy instalacji oraz listę zastosowanych urządzeń.
Niezbędnym elementem projektowania być dobór trwałych urządzeń, które powinny odpowiadać normy techniczne. Ważne jest, że każdy element wpływa na funkcjonalność układu. Ponadto ważne pozostaje zapewnienie łatwej modernizacji i elastyczności systemu na kolejnych etapach.
Na zakończenie, reguły tworzenia systemów elektrycznych bazują na przemyślanej strategii oraz realizacji norm bezpieczeństwa. Skrupulatne realizacja projektu umożliwia bezpieczne funkcjonowanie sieci elektrycznej i redukuje zagrożenia porażeniem. Z tego względu każdy projekt musi spełniać najnowszymi przepisami, co zapewnia efektywności a także bezproblemowej eksploatacji instalacji.
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спать тоже мысленно себе это говорю.
Советую всем попробовать!2.
Питание. Это диета кормящей мамы,
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К тому же, чтобы как-то сэкономить время,
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не стоит, чтобы кожа не растянулась и, конечно, с маслом, с любым обязательно.4.
Прогулка. Ходьба очень хорошо сжигает калории.
Я гуляла с коляской 1-1,5 часа в день, просто ходила всё это
время. Этого достаточно и мне и малышу.
А теперь ещё и бегаю за ним по площадке :)).5.
Тайм-менеджмент. Не секрет, что с
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