Would you rather learn harder or smarter

How to spend less time with unnecessary things and instead really do something for your figure

“If you have a time problem, you don't need time management. He should decide what he really wants. "
- Ivan Blatter

Do you lack the time to exercise or eat a healthy diet?

Let's change that.

Are you one of those who would like to get the most out of every area of ​​life - and somehow feel:

Is there anything else going on?

In fact, many people feel overwhelmed with bringing everything under one roof: job, family, friends, children, hobbies - only to find time for nutrition and fitness.

Ivan Blatter knows these challenges, he knows the solutions and that's why he was a guest at Fitness with M.A.R.K .. The time management trainer helps people to use their potential and to focus their time and energy on the things that really move you forward.

You may be surprised that he takes a completely different approach than most people think: Because the calendar and the appointments are usually not the problem at all.

So come on an adventure journey through your life from which your training and nutrition planning will also benefit:

  • Why there is actually no time management.
  • What most people overlook when they try (in vain) to find space in their diary.
  • How you can still find the power to go to training in the evening.
  • Why more and more people feel “externally controlled” - and what helps against it.
  • How to stay smarter, not harder.
  • and much more.

Listen as a podcast: If you'd rather listen than read, you can hear our conversation on the player below. It is easiest if you are fitness with M.A.R.K. subscribe, e.g. via Apple Podcasts.

This article is the revised transcript of our podcast.

Have fun while reading!

How to waste less time and instead really do something for your figure - with Ivan Blatter

mark: When was the last time you were bored?

Ivan: Good question, I think that was at the last crime scene. (Laughs) I don't know boredom, because as soon as this feeling arises, I get active and do something exciting.

However, sometimes I enjoy doing nothing. For example, when I'm on the train and can look out the window.

mark: What do you do when you are not bored?

Ivan: I am a personal trainer for new time management and come from Basel in Switzerland. I help people to double their productivity so that they can achieve their goals even more successfully. A lot of my clients are about the company, but the methods work just as well when it comes to fitness.

Mark: What is it about time management that fascinates you?

Ivan: The question of how I can learn more efficiently and effectively already excited me during my school days and studies.

At that time, I worked intensively on fast reading and memo techniques in order to finish my studies more successfully and at the same time to create more space for other areas of life. In my job I have expanded this interest to include personality development, productivity and time management.

However, I was very unhappy in my later job. By chance I came across an interesting exercise:

Write down 100 goals you have in life.

Everything was on my list: from “saving the world” to “learning Spanish”. And suddenly I realized one thing:

Freedom is one of the most important values ​​in my life.

That's when I realized for the first time that as an employee I would probably never be happy. So I started to build something of my own.

Over 10 years ago I started a blog on self and time management, which soon became my own company - first part-time and then full-time.

I love helping people realize their potential.

Many of my clients are high performers who know exactly what they want. But for some reason they are blocked and feel that there is more to them. And that's exactly where I help.

What is “new” time management?

mark: You're a trainer for new Time management. What's this?

Ivan: The expression “time management” is actually a nonsense.

Time cannot be managed.

I only use the term because it makes it easier for people to imagine what I'm doing at first.

We all have 24 hours a day - you and I as well as the Dalai Lama and everyone else.

So what matters is not the 24 hours, but how we use it. The Dalai Lama simply makes more out of the same time budget.

And there is something else:

If I save an hour today, I still won't have 25 hours tomorrow.

Time cannot be managed, only how I deal with it.

So it's not about the perfect to-do list or the perfect calendar organization.

That may also play a role, but it is not critical.

It is crucial that I still have the power at 4 p.m. to work towards my goals - even if it is during training.

So it's all about self and energy management.

It is of little help here if we pretend that our life consists of different areas that have nothing to do with each other.

We have to look at our life as a whole.

How I spend my free time has an impact on my job and other areas of life. Only when we zoom out can we find solutions and create new spaces.

How do you find more time for your fitness - even when everything is getting over your head?

mark: Some time ago I recommended a client to invest a few minutes every day in her goals and visualize them. She said, "I don't know where to get the time from." What would you have advised her?

Ivan: There is a lot of truth in the saying “you don't have time, you take it”. After all, it means that first of all I have to know what I really want. Only then can I decide what to take time for.

Tony Robbins is a strong advocate of the morning ritual. He says:

"If you can't take 10 minutes for it, then you have no life."

And that brings us back to the subject of goals:

Lots of people haven't decided what they want. This makes them the plaything of those who know exactly what they want.

In doing so, they hand over responsibility for their time - to their bosses, customers and fellow human beings. This makes them feel “externally controlled”.

If you're having a time problem, don't start by slashing your calendar. You should decide what you really want.

What is your goal, your wish or your vision? Where do you want to go anyway? And what do you want less or not at all in the future?

Time management is primarily about two things:

  • You learn to make decisions.
  • You focus on the essentials.

That is the basis.

Do you know your “why”?

mark: How do you focus on the essentials? Some of us may be familiar with the 80-20 rule. It's about being clear priorities to put and one plan to develop that you put into practice.

If you take an hour a day for your fitness - for planning, for training and for cooking, you can achieve dramatic changes within 3 months. But where do you get this lesson from? How do you answer this - supposed - crucial question?

Ivan: You mentioned two decisive success factors: planning and priorities. I add a third: "What do you actually want to achieve?"

If you want to look good naked, you have to know what exactly that means.

Do you want to look like Arnold Schwarzenegger or Roger Federer?

Only when you have decided on a clear goal can you plan and prioritize.

Of course, this also includes a strong commitment. It doesn't have to be grandiose:

It's okay if you like muscles.

And even then you don't have to want to become the next Mister Olympia.

But you should know an answer to the question, WHY you want it.

I also ask my customers this question: Why do you want to be more productive?

Do you want to do more in the same time - or the same amount in less time? Many of my clients just want to spend more time with their family. Many keepers may want to have more space for their fitness.

The answer to such questions creates a strong commitment - an incredible sense of "will". Only when you feel it should you start planning and setting priorities.

Because then you have a real goal. And you burn inside to work towards it.

After that - only now - the search for the time wasters begins.

What is a time waster?

Mark: How do you recognize time wasters?

Ivan: Time wasters are activities that do not bring you closer to your goals. When I have a quiet coffee with my wife, it doesn't waste time, but cultivates relationships. That's important to me.

But surfing the Internet aimlessly and without real enthusiasm for an hour, getting lost in the Facebook feed and clicking from one link to the next is a time waster.

By recognizing your time wasters, you create new space for the things that are important to you.

Incidentally, that doesn't mean that you have to plan every minute of your day optimally in order to squeeze the last second out of the 24 hours like a lemon.

I'm interested in the invitation, your time if possible makes sense to use.

mark: Many years ago I realized that I spent a lot of time every day aimlessly gathering information. I read the daily newspaper, saw the news and various magazines. Partly out of habit, partly out of the feeling that you are missing something and certainly also to be able to simply have a say.

At some point I realized how much time and energy it cost. Energy that I lacked in other areas. So I did an experiment: I canceled all subscriptions and started an information diet.

It was amazing how much time I suddenly had - among other things to start MarathonFitness.

Why breaks save time

Mark:In your book you emphasize the magic of the break in many places. Why aren't breaks a waste of time?

Ivan: It's like playing sports. It is no coincidence that I call myself a “personal trainer” - for time management of course, not for fitness - but I see a lot of parallels there.

In strength training, you can't pump through for an hour and a half without a break either. No muscle growth without a break.

It's the same at work, we always have to stop and refuel. It is important to know the difference here:

You want to know when recreation is beneficial and when you would just let yourself drift.

When I go for a walk, it is relaxation for me. But if I zap through the TV, then I don't.

If we work all day in the office, maybe even skip the lunch break and eat at the computer on the side, then this is not a break. It's working hours that are barred.

Every minute you invest in a GOOD break comes back in the form of higher productivity.

You are more focused and achieve more.

So breaks are not wasted time, they give you energy.

What is the Pomodoro Technique?

mark: In “Work smarter” you recommend two methods, one of which is the Pomodoro technique. What's this?

Ivan: Science has shown that we can concentrate on average for 45 minutes. After that we need a break. The Pomodoro technique is one way to use this, and it does it like this:

You work 25 minutes. Then treat yourself to a 5-minute break.

This is optimal and you notice how you can do more during the day and how you feel better.

By the way, pomodoro is Italian and means tomato. The inventor of the method, Francesco Cirillo, used a kitchen alarm clock that looked like a tomato. This is how the name came about.

I recommend a short break after 45 minutes at the latest, and a longer one after 90 minutes.

After 3-4 hours we need an even longer break. This is usually the lunch break or already after work.

By the way, it is no coincidence that a school lesson lasts exactly 45 minutes. This is deliberately set so that the students can concentrate the whole day.

In this way, you can use work breaks to achieve more - and still have power for training in the evening

mark: When I'm in the flow, I forget the time - and with it the break. How do I implement the principle as easily as possible?

Ivan: It is best to start by consciously planning breaks.

Here is an example:

If I have an appointment at 10 a.m., I don't keep going from 8 a.m. to 10 a.m.

I start at 8 a.m. and take a 5-10 minute break at 9 a.m. Then I work another three quarters of an hour before the meeting begins.

On the way to the meeting, I don't look at my cell phone or check emails.

The second situation is when you are completely in the flow, like you just said. That is of course nice, because then you can have fun at work. However, this often has its price:

In the evening you are completely exhausted and have no more energy for other things.

For example for training or for cooking.

In such situations I set myself a timer. If he rings, I'll take a break.

You just have to have experienced the power of a good break! Then you can no longer imagine working any other way.

mark: What kind of timer do you use?

Ivan: I'm pretty simple here. I always use what's standing around - for me it's a few devices with an apple on them.

I usually stop the time with my smartphone and also with Siri. I don't know of an easier way than to say, "timer in 45 minutes".

The power of the morning routine

mark: What is your morning routine like?

Ivan: Until recently, I used to exercise in the morning, but it wasn't ideal. I am very productive in the morning and I use this time better for my work. So I plan to do the sport later in the day.

My morning ritual begins with a breathing exercise I learned from Tony Robbins:

  • You breathe in vigorously through your nose and at the same time raise your arms above your head.
  • While exhaling just as vigorously, lower your arms again.
  • You repeat this 30 times and take a short break.
  • Now another 30 repetitions and another break.
  • And finally another 30 repetitions.

This 2-3 minute exercise grounds me. When you flood your body with oxygen like this, it is incredibly liberating.

You feel clean, fit and healthy.

There are also videos about it.

Then I take 3 minutes three times:

  • In the first 3 minutes I think of 3 events in my life for which I am extremely grateful.
  • It can be big or small - for example, how I admired the snow glistening in the sun on a winter walk.
  • The second 3 minutes consist of a mediation or a prayer to cultivate the spiritual side.
  • The third 3-minute section is about visualizing. I visualize one of my goals or the day that lies ahead of me. I see it in front of me, I feel it, I hear and smell it.

And then the ritual is done.

mark: I've found that all successful people visualize their goals. There is now a range of scientific evidence for this.

When athletes train a certain technique or exercise in their minds, it makes them more efficient.

This is measurable and works for all behaviors.

If you decide to eat less sweets, you can visualize what you will do differently in the future in situations in which you would have eaten before.

Ivan: Absolutely. And it's important that positive Visualize part of that habit. So not like youno Eats or snacks more noneDrink more alcohol.

But the alternative behavior - for example the water or the Cola Zero, where you would have had a beer in the past. Then you think about how good you feel about it.

What does success mean?

mark: How do you keep fit, Ivan?

Ivan: If I don't feel physically fit and healthy, then I can't be productive either. Therefore, both play an important role in my life.

I may have slightly different goals than other people who stay tuned. My biceps size is not that important to me, but I want to be well focused.

That's why not only sport itself plays a role for me, but also sleep, nutrition and exercise in everyday life. This includes, for example, taking the stairs whenever possible when there is an elevator.

mark: Which of your successes are you particularly proud of?

Ivan: (ponders) Yes, there is something. But what exactly is success?

For me, success means reaching the goals I have set myself.

It starts with the little things, also in everyday life. The small successes.

My biggest success is my business because I built it from scratch.

At first I was a complete nobody in the field of time management.

Now things are going well and my company continues to grow. I now have a colleague who supports me. When I look back on the way, I say to myself: "You did well!"

mark: At the end of last year the Frankfurter Allgemeine Zeitung even interviewed you. Congratulation!

Ivan: Thank-you.

mark: You've been supporting people online for over a decade, it's been an eternity on the internet. How do you do it exactly when you reach your goals - which behavioral patterns help you?

Ivan: Professional athletes are great role models for me. Because they not only pay attention to what happens during training, but also to the trappings such as nutrition, visualization or enough sleep.

For successful athletes, their sleep is high and sacred.

This is how you keep your batteries full. They know that if they pay attention to recovery, they will get better and perform well.

I am convinced that we can achieve an incredible amount if the framework conditions are right.

Most people don't even know how much there is in them.

In addition to health, fitness and sleep, I therefore also very consciously pay attention to my surroundings. I design it in such a way that it challenges and encourages me.

When I feel something is good for me, I make it a habit.

Good habits do not need to be overcome. I don't even think about whether I should do it or whether I even feel like doing it anymore. I just do it.

It's like brushing your teeth. Who likes to brush their teeth anyway? It's a stupid and mundane habit - but it protects us from high dentist bills and gives us a bright smile.

How to put an end to bad habits

mark: What exactly do you do to make good behavior a habit?

Ivan: If you want to establish a good habit, you usually have to get rid of an old one first. That is the real challenge. And it also means:

I am allowed to leave my comfort zone - which, by the way, is incredibly exciting because you always learn something new about yourself.

The easiest thing to do is to make one habit after another.

Those who don't do this are quickly confronted with the New Year's Eve phenomenon, where at five to twelve a solemn vow is made to spend more time with the family from tomorrow, to do more sport, to lose weight, to quit smoking and not to drink alcohol.

Often it even works for a few days, but most people overwhelm themselves because they want to turn their entire life upside down overnight. And soon fall back into their old habits.

The question of "why" is also crucial here:

Why do you want to get fit, why look good naked?

Because the doctor recommends doing something for your health? That is seldom enough.

You need a burning conviction, an enthusiastic commitment.

Only then can you start with new behaviors and visualize them.

I use my morning ritual for this. I consciously imagine what it feels like to be fit and healthy and what good habits I follow.

You can't cope anymore? 2 ways to deal with deviations from plan

Mark: Plans are good. And no plan survives contact with reality, they say. This morning I actually wanted to do sports, but my website was suddenly offline. So I dropped everything to resolve the matter.

Our lives are so complex that in principle something could come up every day. How do you deal with it?

Ivan: The unforeseen happens almost always. Anyone who has children knows it all the better.

I recommend making a plan B right from the start.

Let's stay with the sport. If you have planned a 60 minute workout in the fitness center, you can plan to train for 10 minutes at home just in case.

I train a lot with my own body weight. As a result, I am not dependent on a studio and can do my exercises at home.

If necessary, I can go on my mini trampoline for a few minutes and accept that it is no longer possible today. At least that way I don't fall out of the routine.

My second recommendation is: say “no”.

Unfortunately, many people have gotten used to it, but it is absolutely necessary.

If the unplanned become the norm and I always put my habits aside, then I would seriously ask myself about my commitment.

Are you really ready to hit the gym three times a week and eat healthy?

I believe that everyone has enough time.

Seneca said: “We don't have too little time. We are not using the available time well enough ”.

Often it is because we are not sufficiently convinced of the goal we are aiming for.

Why you shouldn't worry about perfection in training, but about continuity

Mark: Many people trip themselves up because they take a perfectionist approach to exercise or nutrition: "If I don't do it perfectly as planned, I'll let it go." This approach hardly ever works.

When I collected questions about our conversation on Facebook in advance, those who stayed there also gave good tips on how to deal with plan deviations:

  • If another appointment intervenes, Gudrun leaves her training grudgingly and turns the day into a day of rest. The next day, she just continues with her routine.
  • Other recommendations were towards the home gym, as you suggested. In fact, a single push-up is still better than no training at all.

Often people do not believe me when I say that something often comes up with me and that I can adjust my training plan. But when I've set myself a workout, I pull it off - even if it's just a very shortened workout.

Continuity beats perfection by lengths!

Ivan: Speaking of push-ups: I recently had the goal of doing 50 push-ups.

I found a guide on the internet that starts with doing just one push-up on the first day and then slowly increasing it.

I stayed with it and in the end I actually did the 50 pushups. A great feeling! And a nice example of how powerful continuity is - even when the training volume of a unit is low.

How to burn more calories without sweating

Ivan: And I would like to add something else:

Many underestimate the simple ways to keep fit in everyday life.

For example, I boycott the elevator and take the stairs. I also do without the tram if I can walk the route.

There are dozens of such little ways in everyday life how you can exercise and do something for your fitness.

By the way, I'm currently at my high desk ...

mark: ... how fitting, there is also a book that is worth reading, “Sitting is the new smoking” by Dr. Kelly Starrett. It doesn't do us any good to stay in the same position at our desk for hours.

The method of 10,000 steps helps me move in everyday life. You can do this with a pedometer or with the smartwatch.

Suddenly it's fun to take out the rubbish or go to the supermarket for a second.

Ivan: If you don't have a standing desk, you can alternatively get into the habit of getting up to make a phone call or even going for a walk.

It's just a little habit, but if you call ten times a day it adds up. And you didn't just sit around in your office chair.

There are endless ways to incorporate exercise into everyday life.

"When should I exercise if I work 13 hours a day?"

mark: Here is an interesting question from Claudia: It is difficult for her to find a time slot because she has to spend 13 hours a day on the job.

This not only includes the working time, but also the journey of over an hour by car. In the evening she rarely manages to get herself up.

Ivan: That's a lot. If you subtract two hours of driving and an hour for a lunch break, you still have ten hours of working time left.

Does it really have to be? Is this working time expected or do you think it is expected? It is very clear to me that Claudia is completely exhausted in the evening and has no more power.

In such a situation I would use the two methods already described: incorporate exercise into everyday life and train at home. There are many ways to do this, even without extensive fitness equipment.

mark: I can empathize with Claudia. In my old job, I also spent a lot of time in the office.

I would also try to bring as much movement into everyday office life as possible. For example, making phone calls while walking. And not all technical discussions have to be held at the desk or in the meeting room - here, too, “walk-to-talk” is often very good.

I have another general tip: You can also go to work by bike if you are well organized. I did this a lot during my previous job to keep my cardio training off. By the way, there are also suits that are made especially for cycling and are not so sensitive to dirt - I treated myself to those back then.

Admittedly - that doesn't help you, Claudia, as long as your driving distance is 40 kilometers twice.

When I couldn't organize my working hours as flexibly as today, I went to training early in the morning. It took some getting used to for me at first, I'm more of a night owl - but the body adapts to it.

So I arrived at the office awake and in a good mood and knew that I had already done my workload - even if it gets later in the office.

Sleep in or go to training?

Mark: Katharina asks: “If I come home from work much later than planned, I will also go to bed later. Should I skip the training then or do I accept the sleep deficit? "

Ivan: I think it is very problematic to accept a sleep deficit as a plan B. If so, it should be the big exception. Sleep is just too important for that.

By the way, sleep has a very bad PR:

Anyone who sleeps a lot and long is considered lazy. If we don't sleep, we drive with the handbrake on - at work and during sports.

Studies have shown that.

Maybe you can incorporate the movement into everyday life or train in the morning. Even if you have to get up a little earlier to do this.

That was a fine example of yours, Mark. You had an incredibly strong commitment. This made you ready to get up earlier, even if it went against your nature.

mark: Thanks and I see it the same way:

Those who continuously save on sleep take out a loan on their fitness.

At a high interest rate that eventually becomes due. A sleep deficit affects the metabolism after a short time, as Professor Dr. Nicolai Worm reported in one of the last podcasts.

After only a few nights with only five hours of sleep, a disturbed sugar metabolism was observed in fit students. It can be concluded:

Those who sleep too little over the long term accumulate fat more easily.

This is in line with my experience: If I don't sleep much, I feel more hungry the next day. Even if I exercise less and consequently actually need fewer calories.

What are the advantages and disadvantages of morning exercise?

Mark: Tanja asks what are the advantages and disadvantages of morning endurance training. She walks for 45 minutes after getting up and then has breakfast with the family.

Ivan: It has always been good for me to do sports in the morning before work. You described it that way earlier, Mark.

mark: During morning exercise on an empty stomach, the blood sugar level is low and the body has to rely more on fats for energy.

Training on an empty stomach trains the fat metabolism.

Those who are not used to it usually find it relatively hard at first. But after a few weeks it becomes increasingly easier.

Only when a high-intensity training session is on the agenda - for example interval runs - is it usually better to eat a pre-workout meal beforehand.

"Which app helps with planning my nutrition and exercise program?"

Mark: Sylvia says: “It is often not easy for me to go through with my diet and exercise program completely. I have three children, I am self-employed and have to plan everything carefully. Is there an app or a book that I can use to help? "

Ivan: Sylvia, you are on the right track because you are carefully planning your diet and exercise program. Because what is in the calendar has a great deal of commitment.

I'm just not sure if an app is the solution for you. Because good time management takes place in the head.

Start with your beliefs, your commitments to your family and your business.

On this basis, an app can help you plan.

mark: An excellent book is “Work Smarter, Not Harder” by Ivan. Here you will find many helpful methods and tips.

I also recommend that you clearly formulate your long- and medium-term fitness goals and break them down on a monthly, weekly and daily level. I show how this works in “Looking good naked”. It is best to use the worksheets in the online toolbox for the book.

One of the best strength training planning and execution apps I know is GymGoal 2 for iOS. Unfortunately there is no Android version, but other people who stay tuned use Strong (iOS / Android) for this.

If you want to clear your head, you can also partially outsource the planning part and simply hire a personal trainer who will make you responsible. It also helps many that they pay something for it, because it increases the liability.

If you are looking for a pure training plan support, you are welcome to contact my team. You can book training plan support via our website.

Strength and endurance training on the same day - or maybe not?

Mark: We can still manage one question. This comes from Thorsten: He does sports five times a week and asks how he should divide up his training units in a meaningful way. He has thought of two options and is wondering which one is more effective.

Option A - 4 training days per week:

  • Monday: break,
  • Tuesday: break,
  • Wednesday: running in the morning, strength training in the evening,
  • Thursday: break,
  • Friday: strength training,
  • Saturday: run,
  • Sunday: strength training.

Option B - 5 training days per week:

  • Monday: break,
  • Tuesday: run,
  • Wednesday: strength training,
  • Thursday: break,
  • Friday: strength training,
  • Saturday: run,
  • Sunday: strength training.

Ivan: You can certainly answer this question better from a sporting point of view, Mark.

I believe that it depends on the goal.

Is it more general about fitness or about looking good naked?

You shouldn't neglect the fun factor either.

Perhaps you have the greatest joy when you do sports over five days? Then you should do that. You shouldn't slavishly stick to a plan unless you're a professional athlete and have tough goals.

mark: In any case, sticking to it is more important than perfection.

If both plans fit equally well into your week, I prefer variant B: There is more recovery time between the two training units that you complete in variant A on Wednesday.

The body needs a good eight hours to replenish its glycogen stores in order to replenish the energy that you need for strength training. And:

The best training plan is one that you stick to continuously.

Therefore, you can also test both variants and use the one that is best compatible with your week.

What advice would you give to your former “you”?

Mark: What would you like to have known about success, health and fitness twenty years ago, Ivan?

Ivan: I remember two quotes from Randy Pausch, a professor from the USA who was seriously ill. During his last lecture at university, he said two things that had a huge impact on me.

The first:

“We can't change the cards we get, but we can change the way we play them”.

And the second:

“The walls we run against are mostly only within ourselves”.

What does that have to do with your question?

Well, as a young person I was terribly unsportsmanlike and sickly. I took it for granted that I wasn't good at sports and didn't try.

At that time I would have liked to know that despite adverse circumstances, it is always my own decision how to deal with these adverse circumstances.

If I had moved more anyway, I would certainly have felt better.

What role models do you have?

mark: Are there people who inspire you?

Ivan: Yes indeed. There is one who fits in here nicely. It's Arnold Schwarzenegger.

I really admire the fact that he has had a steep career in several areas at the same time.

He was already a successful businessman before he emigrated to the United States because he had made a lot of money in real estate. After that he was a bodybuilder, then an actor, and later a politician.

Four completely different areas, and he was just great in all of them.

Arnold Schwarzenegger isn't exactly the kind of person I want to have dinner with. In terms of chemistry, we probably wouldn't necessarily find each other, but I admire him very much.

mark: It is amazing how undeterred he went on his way.

When he started acting, people made fun of his accent and didn't take him seriously. Until he finally became the highest paid actor of his time.

And who would have thought he would become Governor of California? The highest political office he could achieve as an immigrant in the United States.

Ivan: And the exciting thing is:

He always had a goal that he was pursuing.

Regardless of whether he was laughed at or underestimated.

He did crazy things too. As a bodybuilder, he took ballet lessons because he wanted to learn how to move better.

He was of course laughed at by his gym buddies because bodybuilding is a very masculine sport.

In competitions he was later able to perform his poses on stage more elegantly and fluently than his competitors. Very admirable.

mark: The film “Pumping Iron” is a worth seeing documentary about his way to the championship title. There is also a scene in which he takes ballet lessons.

Which is your favorite book?

Mark: Which books do you give away most often?

Ivan: Besides my own book, it's “Momo” by Michael Ende. Many of you probably know it or the film.

mark: That was the first film I ever saw in the cinema. I remember like it was yesterday. Great cinema, in the truest sense of the word.

Ivan: "Momo" is a children's book that contains a lot of wisdom. It's a beautiful story that teaches you a lot about time on a philosophical level.

Work smarter, not harder

mark: Your own fitness will also benefit from the many tips you give in your book on the subject of “time management”. I would like to elaborate on two of your recommendations.

First, the “say no”: why is it so important and what should you say “no” to?

Ivan: The ability to make good decisions is at the heart of time management and a self-determined life.

It's a key skill everyone should learn.

When I make decisions, I take responsibility.

If I don't make decisions myself, someone else will make them for me. It's very frustrating. Even if I am Not decide, is that also a decision. Everything has consequences.

I want to start with "yes":

Every "yes" costs you something.

When I say “yes” to something, I automatically have less time and energy for other things. For the family, for my hobbies or for sport.

If I say “yes” it can also mean that I am more stressed. That I'll get annoyed later because I've promised something that I'm not really committed to.

That is the price a “yes” can cost you.

If you are unwilling to pay the price of a "yes" then you should say "no" out of sheer self-protection.

That is the core message.

How do you know what to say “no” to?

That closes the circle.

You first have to decide what you want and what not.

Only then can you judge what you should say “yes” to and what “no” to.

The "not-to-do list"

mark: In this context, you recommend a “not-to-do list”. What's this?

Ivan: The “not-to-do list” focuses on things that fit your strengths and that you have mastered well.

Now you could consider what these things are. Conversely, you can also ask yourself which activities and habits are holding you back.

This is exactly what belongs on the “not-to-do list”: activities that you - finally - want to get rid of.

They should be written down so that they become binding. Just like you do with a calendar with very important appointments.

Write down what you got from now on Not want to do more. For example, you no longer have to go without your lunch break or sleep. Or no longer just not doing sports because of bad weather.

Your best investment under 100 euros?

mark: What was the best purchase under 100 euros in the last 12 months?

Ivan: That was the sleep mask "SleepMaster". It is relatively large and also encloses the ears.

This means that it not only ensures that you can sleep completely in the dark, but it also muffles noises. With this mask I can increase the quality of my sleep.

And a second thing that comes to mind is the practical iPad holder “Yohann”.

mark: As if we'd agreed, Ivan. I always have the SleepMaster with me on flights. What's next for you?

Ivan: I have just recorded my book as an audiobook - an audio version that will be read personally by me as the author.

I got the audiobook rights and produced the audiobook myself. By the way, that's something I'm proud of too.

I'll be developing a second podcast soon, which will be about productivity in teams. Productivity is often a problem when you hand over the task of doing a job to someone else.

In the skillful cooperation of a team there is an incredible potential to work even more productively.

mark: What is the best way to find you on the net?

Ivan: On my website ivanblatter.com. There you can find everything about me and hundreds of free articles about time management.

mark: Is there anything else you would like to tell our listeners?

Ivan: Use your time, because it will never come back!

Question: How do you organize yourself so that you can find the time for training and a balanced diet? Which habits help you with this? Why do you consciously say “no”? Write a comment.

Photos in the article “Ivan Blatter Time Management”: © Ivan Blatter. © Shutterstock.com: Neale Cousland, Tinxi, Fukurou, Rawpixel.com, Gustavo Frazao, Anna Hoychuk, ESB Professional.

Category: Fitness with M.A.R.K., MotivationTags: 80/20 rule, sticking to it, success, success factor, health, habits, interview, planning, podcast, sleep, training plan, goals