AROBS Sports People

NO. 3/ NOVEMBER 2022

#MoreThanJustATeam!

PEOPLE

AROBS Messenger – Sport Edition

Editorial Team Editor in chief: Andreea Marcu Issue coordinator: Mihaela Șteți Writers and editors: Diana Nedelcu Iulia Cadar Miriam Hada Adina Sârbu Mădălina Măstăcăneanu Alin Popa Lucian Costea Visual concept & design: Iulia Magdalena Ionescu

EDITORIAL If you read this, I hope it moves you I hope it moves you off your chair to take a breath of fresh air outdoors.

I hope it moves you to get out of bed in the morning, walk, run, go for a hike, swim, or do anything you want, honoring what your body can do.

Movement or working out is not a task. It is a privilege we enjoy by human nature, but for a limited period of our lives. The great news is we can prolong this period as long as we're in motion.

Reversing life to our beginning, the first thing we learn as newborns is moving our bodies. We stretch, kick, grab something with our hands surprisingly firmly, and soon enough, celebrate our first steps.

We challenge ourselves to become better with each step we make and overcome who we were yesterday.

Body movement is more than just natural gear. It's a process that engages the mind and body equally.

The body challenges the mind, and the mind will challenge the body in a perfectly functional symbiosis. This connection pushes us to reach milestones we could hardly imagine in many aspects of our lives – health, profession, business, and passions.

AROBS was built by a sport passionate who often ran side by side with his people in marathons, encouraged them in international competitions, and supported various sports in the community.

As we gathered words to build the portraits of some of the most appreciated #AROBSSportsPeople, touching stories unfolded.

From powerful lessons we only read about in books to incredible achievements that prove discipline and strength. With each inspiring narrative, you'll discover between the lines that you're part of #MoreThanJustATeam.

We are part of a #Community made of people that lead by example, inspire through consistency, and build a legacy through the alignment of body and mind.

If you read this magazine, I hope it moves you to enjoy more the freedom of movement.

Mihaela Steti Marketing Specialist and Crossfitter, AROBS Transilvania Software

WHEN SPORT GIVES YOU LIFE LESSONS Voicu Oprean, Founder & CEO of AROBS Transilvania Software, shares the significant moments when sports delivered substantial life and business lessons.

Sport and my teen years learning when to let go.

During my teen years, I had a life-changing experience while I was in a tournament in Arad with the CSS Viitorul polo team. I was around 12 years old. I hadn't trained enough to be in top shape for the tournament, so the peer pressure was hard on me, and I decided to quit. I decided to take the train home to Cluj by myself. It was a knee-jerk reaction then, but I stand by my conviction. I choose to retire when I feel I am not bringing enough value to the organization or team I am in. Afterward, I remained on that team, did my job, and trained harder, but that Arad moment was a wake-up call for me.

Karate brought me my first job opportunity in IT. 04

In my second or third year of college, I started a karate club that closed after three months because I couldn't focus on school. It was a challenging but exciting experience because I had to do everything myself. I had to give up.

And I learned a lot from it.

During college, I worked with Work & Travel as a karate instructor, having a black belt at the time. And my first job in IT came this way, through sports. One of the parents of a child from that camp offered me the opportunity to work at an IT company in America; I was only on a Work & Travel visa. I stayed there for 6 months, and I learned the importance of work. It was an excellent and essential stage in my life.

I then opened a gym together with a business partner. When I went with Work & Travel to California, the gyms continued to operate, with my friend taking care of them. About 5 years ago, I sold the last gym.

Anything is possible!

For me, the most important thing is to balance the three components of my life: business, personal, and family. There are three pillars standing in perfect balance. When you only have two, you can keep your balance if you work hard. But, when only one remains, things can get crazy, and you don't even know which way to fall.

In sports, business, and everyday life, I am guided by the slogan of the Iron Man competition: Anything is possible! I resumed sports in 2011-2012. I did 7 Iron Man races (5 full and 2 partial), which considerably developed my willpower. My motivation to finish the races was my family.

When you participate in such a competition, your perspective and how you look forward dramatically changes. You have 10-15 hours to yourself, during which you swim, pedal, and run. It's a whole day in which, from the morning, from 7 am until late at night, you challenge your own limits. And in a context like this, the intrinsic motivation and mindset you have are the most essential tools that help you overcome yourself, to overcome your limitations.

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Tamas TRELLA – Embedded C/C++ Developer and Ironman Ironman is one of the most legendary sports competitions in the world. It has gathered decades of unbelievable performances and inspiring and memorable moments with athletes from all over the world who challenged their bodies, mind, and spirit in incredible ways.

The connection between Ironman and AROBS started years ago, when our founder & CEO, Voicu Oprean, finished his first triathlon competition. Moreover, AROBS has been the main sponsor of one of the most renowned competitions in Romania, AROBS X-Man Oradea.

Fast forward to 2022, there is the story of our own "Ironman," Trella Tamas– software developer in our Automotive team and semi-professional athlete in his free time.

There's no secret that developing software and passions simultaneously is something we, the AROBS people, are very good at. Our colleagues are encouraged to pursue the things that make them thrive, whether it is their passion for technology and innovation or passions for sports, arts, music, and so on.

When it comes to sports, many of our colleagues have remarkable results. Tamas is one of the most perseverent sportsmen we're proud to have on our team. He has an impressive sports history starting in his childhood. He finished 10th place (individual male race) in the Half Distance Ironman Race at AROBS X-Man Oradea in July 2022. And, very soon after our event, in his incredible journey of endurance, Tamas just qualified and attended the 2022 Ironman World Championship, in Kona, Hawaii, after getting tremendous times in the Ironman Gdynia event in August.

For any triathlon aficionado, the Kona is the pinnacle of endurance races and the supreme dream of generations of athletes.

Curious how an athlete can get to Kona? Read our interview with him about habits, perseverance, ambition, patience, and family legacy.

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1. When and how was this passion for sports and competitions born?

Even as a child, my parents took me to practice different sports: swimming, tennis, skiing, and basketball.

I have swum for more than 7 years, achieving outstanding results. I was always on the move; I tried football and later cycling in school, which became more than a hobby. I liked to compete and always wanted to push myself for more. The sport was always part of my life, and I'm raising my children similarly.

2. Which was the first thrialton you participated in?

In 2016, three guys at a beer night decided that we should try to do in mixed relay a cross triathlon race organized in our city (Targu Mures, n.ed), each of us would do one of the disciplines. As I had a background in swimming, I chose to swim the first open water swim of 1500m. I started to train with my friends, thinking I should try to do the whole competition (swim, bike, and run). So, I did. The struggle was real, but I finished. It was a good experience; I've been active in this sport since then.

3. What does preparing for such an event imply: nutrition, training, motivation?

Usually, the season ends in October (if you are lucky, with no injuries), and the base preparation starts in November-December for the next season.

The training depends on what kind of triathlon competitions you are preparing for: cross triathlon, Olympic triathlon, half Ironman or Ironman distances. I did it all in this sport. I started with shorter distances, and now I'm preparing for half Ironman/Ironman distances which require many hours of training. I generally have between 12-15 hours of training/week, shorter training on working days, and longer (2-3 hours) on the weekends. It requires motivation and determination; even when you are not in the mood to do the training, you must see the primary goal. I enjoy exercise, it switches me off, and I have time to concentrate and organize myself for the rest of the day.

4. What principles from sports transpose in your professional activity?

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Sports can teach you that if you work hard, results will come; you have to be patient. It also teaches that you can't win each and every time: if the result is not as expected, you must move on, learn from it, and prepare for the next challenge. Through the years, I had great racing experiences and bad ones when I was suffering, trying to cross the finish line. Physically, I have become stronger, can handle stressful situations much better, and can work under pressure.

5. Tell us about the most beautiful moment in your sports history.

I have had many lovely memories and many good results over the years. I ended up national champion in my age group 4 times (also in 2022). I often placed myself in the top three on the half Ironman distances.

Still, the most precious were the competitions I could share with my family. When my children support me during the race, giving me the strength and motivation to continue. If possible, I travel to the races with my family, who are already involved in this sport.

6. How was Ironman World Championship 2022 experience for you?

I tried to simulate the competition conditions: humidity, heat, and wind, but I realized that you could not prepare well enough, only if the acclimatization period is longer on the island. The pre-competition training in Hawai'i did not go as I wanted, only four days before the competition.

I tried to stay calm, not forget what I came for, and be able to do my part. The atmosphere and excitement before the competition are always special; you try to focus on what follows.

I arrived 1 hour before the start, and the time allocated for check-in was not enough, so I was running until the beginning, and I did not manage to prepare appropriately. However, I had a good race; I was very close to the qualifying time, even in these challenging conditions.

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I felt good throughout the competition, with the exception of the last 15 km of running when I was already suffering, and it wasn't easy. When I returned to Kona, in the finish area, the 200m on the red carpet with hundreds of people congratulating is an extraordinary feeling, and it pushed me towards the finish. I enjoyed the competition, the atmosphere, and the superb location where the Ironman World Championship was held.

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It also teaches that you can’t win each and every time : if the result is not as expected, y ou must move on, learn from it, and prepare for the next c hallenge.

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THE BENEFITS OF SPORTS “My parents believed in a healthy mind and body, so from the age of six, I started with Judo, and a couple of years later Football was added on top of this. These two sports were my main sports throughout my youth. My passion for sports later on, continued into Physical Education studies at university.

The actual coaching only started when II discovered CrossFit, a type of training involving movements performed at a high intensity level. I started getting together with friends for weekly outdoor training. When they became increasingly popular, my business partner Sergiu and I decided that the time had come to open our own gym. Over the years, I have gathered different specialty certifications in other areas: Olympic weightlifting, scaling, programming, working with masters athletes, to being the first CrossFit level 3 coach in Romania.”

Bart Brysse SmartmoveCrossfit Head coach

Is there a proper age to start or stop doing sports?

My advice to parents is to start their kids young in sports. Let them try out all kinds of different sports so they can have a taste of different things and find something they like. Besides building fitness, they will build necessary social and motor skills in sports and learn persistence and determination, all skills that will benefit them later in life.

People who start building healthy habits early by doing sports and getting used to balanced food habits have an easier time down the line continuing this lifestyle as an adult.

If you didn't get started young by your parents as I was, it's still never too late to make a change. At any age, we can take action toward a healthier lifestyle. For example, the oldest member at our gym is in his 70s and switched to a more active lifestyle in his 60s. I don't think we should ever stop being active to a certain degree. Physical activity is the maintenance work necessary to keep our body running for a long time. Cut out the maintenance, and our bodies will start deteriorating sooner. In the end, we wish to grow old and have a functional, independent, fulfilling life, right?

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The most important benefits of sports Weight management - with balanced nutrition, sports will help you maintain a healthy weight.

Not just sports alone. It's important to emphasize physical activity combined with balanced nutrition. Often, we try to use marks to compensate for bad food habits. It just doesn't work long-term. I believe in the 80/20 approach. Most of the time, you are conscious of your nutrition choices, but you plan that "cheat meal" and enjoy it. You don't need to cut out any food entirely from your meal plan, but most of the time, you should focus on giving your body the best fuel. Like this, you set yourself up for a way of eating that can last a lifetime.

Keeps your "engine" (heart and lungs) strong. To support this engine working optimally, we need to add some regular cardio to our workout routine. Something that raises the heart rate and gets you out of breath.

Stress relief: Sports are a natural way to loosen up and let go of stress. It's well known that physical activity stimulates the production of endorphins that will make you feel more positive and happier.

Confidence: Sports can be a good self-confidence booster. You feel yourself get stronger, feel the cardio improves, start seeing body changes, and develop a better self-image.

You start feeling the impact on your day-to-day activities. Walking those stairs doesn't get you out of breath anymore, you can take those grocery bags in one trip from the car to the kitchen, and your friends notice that you look better in your clothes. It all gives you a confidence boost and makes you feel better overall.

Aestethics vs Health I would say that aesthetics is the main driver for most people who get started with fitness. They want to look better; the health part is a secondary reason. Suppose the chase for aesthetics isn't taken to the extreme by doing extreme diets and chasing very low body fat percentages; in that case, the health benefits will still appear. So, no, I don't think there is necessarily a right order.

What I usually see is that over time people's priorities shift. Over time it shifts towards more training for longevity. They train to maintain muscle mass to do day-to-day tasks. They get in some regular cardio, so they can go on a hike with the family without being totally out of breath. With longevity in mind, you train regularly and focus on balanced nutrition. As a side effect, you still see improvement in your body composition. Perhaps aesthetics wasn't your primary goal, but you will still get it as the cherry on the pie.

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The most important benefits of sports This one is a story that I have heard many times.

I want to make a change, but I am not "motivated."

The truth is a lot of people seem to be waiting for something or someone to come around and motivate them before they feel they can get up and finally take action to motivate themselves.

I believe the problem lies in the following misconception: Most people think that you need to be MOTIVATED to take ACTION, which will lead to MORE MOTIVATION. But we should turn this around and say that ACTION will lead to MOTIVATION, which will trigger even MORE MOTIVATION. I believe learning to disconnect your mood from the decision to train is important. Do all the planets need to align for training to be productive? Can you only train when you are having a great day?

Ask yourself this: how many goals would we reach in our lives if it all depended on our mood?

Make a realistic plan for yourself that you believe is doable.

Goal: I want to get stronger.

Plan: I will work out three times per week to achieve this goal.

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Be honest with yourself and what you believe you can commit to timewise towards your training. It is important not to overestimate but rather to underestimate these windows. You may want to train 5 days a week, but I recommend starting with three. This will lead to a greater chance of success in the long run.

Take responsibility for protecting that training time. Block it off your calendar and PROTECT this time window like an essential appointment, like a doctor or dentist appointment, is blocked in your calendar.

Getting in repeated workouts that you complete and check off your list is a powerful motivator!

Get in a workout three times per week, no matter your mood, and let the motivation build as you get the training started.

It is very easy to talk yourself out of working out. Stop waiting for motivation to come knocking on your door. Set a goal. Pinpoint your WHY. Why do you work out? What is it that you enjoy working out? What small, manageable actions can you take to progress toward your goal? Most importantly, disconnect your mood from the ACTIONS, and I guarantee the MOTIVATION will follow. One step at a time, one workout at a time, and before you know it, you are one year further down the road and closer than ever to your goal.

Where to start

Stepping into a gym for the first time can be intimidating. You get overloaded online with people running hills, doing ten pull-ups, and lifting weights, and it can make it seem that it comes easy to them. Nothing is further from the truth. Everyone starts from somewhere, so my advice is to start conservative! The biggest trap people fall into is doing too much too fast. This leads them into mass muscle pain that they are not used to and discourages them right from the start.

A total fitness beginner I would recommend starting off with something as simple as walking. Three times a week, a 30-45 min walk at a tempo you can maintain without having to rest. After doing that for 6-8 weeks, it's time to add resistance training. When we train to be our fittest selves, it’s important to do cardio and add some weight training. Remember that muscle mass is necessary to get stronger, shape your body, and burn body fat.

If you are a beginner, the best option is to hire a personal trainer. Seeing your lack of training experience, it is good to have a professional oversee your training programming. He will make a balanced program and ensure that you work with the appropriate weights while keeping an eye on the correct execution of the exercises. From training to training, he will be able to adjust the activity towards your needs and ensure that you get the best out of each workout.

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Vlad DOBRA – Embedded Developer and Swimmer

“I was born and grew up in Baia Mare (Maramureș).

I finished High School here and then moved to Cluj-Napoca for my college studies. I got my bachelor's and master's degrees in Automation Engineering from the Technical University. Now I'm working on a Ph.D. in the same domain with a project related to swimming movements. Since 2018 I have worked in AROBS as an Embedded Developer in the Automotive Industry.”

I started swimming at 7 with no desire to accomplish anything in this area. My parents sent me to swimming training for my health. After that, it was natural for me to always be in motion, and many other sports came up as a side, from swimming, like football, hiking, or running.

Even if I started to swim when I was little, I could not say it was all I wanted to do, it was fine for me to do it, but that's it. After I was done with professional swimming at 17 and had a lot of free time, my desire for swimming started to come up. Moving to Cluj and having access to a swimming pool here with no program or pressure, I was able to swim as long and how I wanted to. I can say that a more passionate feeling for swimming started after I finished swimming for performance and started to do it for pleasure.

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Freestyle in Rome This year, the most recent competition was at the European Swimming Championships for Masters in Rome. I was in 10th position in the 200 medley and 7th in the 4x50 men freestyle relay. And with a medal in 2019 at the National Swimming Championships for Colleagues in Bacau, I won the bronze medal in the 100 m butterfly category.

Many good memories come with each medal from when I was swimming intensely. Still, the best was at the junior national championships: awards at 100, 50 backstrokes, 200 medley, and 1500 freestyle.

Swimming “Lessons” To be organized, honest, decisive, and hard working.

You can accomplish anything if you work hard. That's all.

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We ar e not m achin es, w need e to be const antly movin g.

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Do it, and you will feel the difference in a good way.

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Robert SUCIAGHI – Project Manager and triathlete

“I remember myself as being an active kid, but I never did sports in an organized manner like joining a club, or doing it professionally, while I was growing up.

This passion found me later în life. ”

Learning to swim in two months before your first trithlon My very first race was the “AROBS Cluj Marathon”. I liked running, so I decided to try and run a half marathon, which I did. From that point on came the marathon and other running competitions.

Since the main sponsor for the Cluj marathon was AROBS back then, I invited colleagues from Barcelona to join the marathon and run with us. Later on, they returned the favor. They asked us to do the Garmin Barcelona triathlon.

Besides the inconvenience of learning to swim in 2 months, I can proudly say that my first triathlon was the Barcelona one, which was a great experience. The best part was swimming in the sea at the BCN triathlon.

Preparing for a triathlon is way harder compared to competitions that imply only swimming or running. Is hard to describe in a few words. I also believe that I have never mastered it at an acceptable level for myself. Besides living everyday life, you need to know how to train for three sports that are very different and how to fit the training in your schedule. With longer races like Ironman, and half-distance Ironman, it becomes more complicated because you have to learn how to hydrate/energize to keep on going.

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“All things excellent are as difficult as they are rare” - B. Spinoza The above phrase is something that I experienced in sports. If you would like to be able to run faster and longer or both, you will need to dedicate time and effort to it, like for everything else in life.

Although it’s a physical activity, by effort, I mean mental and physical exertion. You might have long and hard training, but you might learn that they are not helping you as expected, so choosing and following the right strategy is at least as important as the training itself.

In amateur races, you might do very well in a race in a year. Still, the following year, much better athletes can sign up, and you might have a much worse positioning than in the previous competition.

The AROBS Xman Oradea experience I always love going to the Oradea triathlon; there is something special about the city, race, and organizers. A flavor of the triathlon is the heat. It never goes away. It makes competing and adapting to racing on the streets with almost no shades a bit more challenging. I did the running part only this year with two friends and great athletes who did the swim and bike. I enjoyed running from Firiza to Oradea. I loved the city part, where we had short laps and could see friends and colleagues often cheering for us.

It’s never too late to do something new For me, one of the most significant gains from doing Triathlons was learning to swim, which I ended up loving. In 2020 after the self-isolation ended together with some friends we continued practicing the sport we love (swimming), although all the pools were closed. We decided to meet twice a week and head out to a nearby lake (Tarnita) for a swim. Every morning it was/is hard for me to get up a bit after 6 am and head out to the lake. Once there, I have never regretted the decision to be one with nature. Finding my flow while swimming in a beautiful lake and meeting the rising sun is an experience hard to describe.

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Get out of your office or your home: outdoors - best playgrounds.

We hope you are enjoying autumn at total capacity: the fresh, crisp air, and the not-so-warm sun. Thinking about a run, a hike, or just a nice little walk? Do not overthink it, just do it.

Moving outdoors might be the best choice to improve your fitness level and energy, breathe fresh air, and enjoy the views.

Outdoor with no pre-paid membership fee.

You just need to step outside to start your first outdoor training. You may begin with a simple walk or a light jog. The equipment you need is barely there; a good pair of sports shoes and you might be ready to go.

Hiking in autumn is a spectacle itself, and you should enjoy the mountain trails whenever possible.

Fresh air is the best medicine for you.

You are breathing in much cleaner, fresher air than you would be doing a physical activity indoors. Find a nice park and just breathe!

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Outdoors Challenges Your Body.

Exercising outdoors challenges your body in ways indoor activities cannot.

Your body faces the natural elements when you are active outdoors, whether you're running, playing soccer, swimming, walking, hiking, climbing, or biking. The surroundings are constantly different.

Changes in the weather or obstacles in your way can raise the bar and challenge you in a good way.

More calories outdoors More strenuous workouts burn more calories so that an extra slice of pizza will not weigh so much on your guilty conscience. Your body learns to work harder to adapt to the changing landscape and the changing climate.

Relieves Stress Sunlight and fresh air will smoothly transfer you to a no-stress zone.

Outdoor exercises help reverse the damage stress does to your brain and help boost your mood and cognition.

So, what are you waiting for?

See you outside!

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Laszlo GAL – Java Developer and “American Monster”

“Hello, my name is Gál László. I'm 34 years old, happily married, the father of an amazing 3-year-old girl, and a Java developer at AROBS. My second family is the Mures

Monsters

American

Football Club. Yes, that’s correct.

It's a family/brotherhood because we count on each other on and off the field. I currently hold multiple positions at the Monsters. I'm the starting Center of the team, offensive line coach, and vice president of the club.”

From a video game to the field My passion for American Football started with a video game (Madden NFL that I bumped into when I was a student in Cluj-Napoca. After playing it for a while, I began to like and understand it, so I started looking to see if there was American Football in Romania. And there was. At the time, Cluj-Napoca already had a team. Still, as it was the second semester of my fourth year in college, I did not see the point in going for tryouts as I was planning to move home soon. In the summer of 2012, I moved back home and was constantly looking on the internet for teams near Târgu Mureș. In March 2013, a group of friends led by Szöllősi László founded the Mures Monsters, and the rest is history.

My favorite thing about American Football is that it can be played by people of all ages, heights, and weights, as there is a suitable position for anybody. Different roles require different skills and body types.

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I have been practicing sports for a very long time. As a child, I practiced swimming, karate, and wrestling. In high school, I started going to the gym, played a lot of basketball (not in organized form), and I've been practicing American Football for the past nine years. This also involves gym and running practices next to the American Football practices.

There is no “I,” there is only “US” As there is no "I" in American Football, only "US," I will talk about the team’s performance that I'm most proud of. 2021 was a very successful year for us. We finished in second place in the Romanian National Championship. We were invited to play for Debrecen Gladiators in the 2022 Hungarian spring season. Hopefully, this success will continue in 2022. For now, it sure looks like that. The team is 2 - 1, with two blowout wins, meaning we allowed one respectively 2 touchdowns while scoring more than seven times in both games and a challenging 76 - 70 loss in our first game of the season against last year's champions. This game is considered by Romanian experts the most fantastic game ever played in the 10+ year history of the Romanian Championship; the game can be re-watched at the following link: Mureș Monsters vs. Bucharest Rebels - CNFA 2022 - Etapa 1

Lessons from the field The most important lessons that American Football taught me, which are 100% translatable to software development, are the importance of teamwork and discipline. To succeed in an American Football team, everyone needs to do their assignments in a clockwork manner. I believe the same applies to software development teams.

My years of coaching taught me a lot of patience and acceptance, as the people I coached had different sporting backgrounds, education, and levels of Football knowledge.

Beyond the obvious health benefits, sports helped me become more flexible as the unexpected lurks at every corner. Helped me to find new brothers whom I never had (I'm an only child), helped me be more willing to move out of my comfort zone, and taught me that sacrifice will have its rewards—like waking up at 5 AM to go to the gym, the only time that my schedule permits me to go.

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A bet ter ve rsion yours of elf st a nds o other n the end o f the paved r oad with b lood, sweat , and tears !

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Lucian AMBROSIE – Embedded C/ C ++ Developer and Latin Dancer

“My name is Lucian, and close friends call me Luci. I was born in Hunedoara and raised in Bistrita. I studied at the Liviu Rebreanu high school, the IT department. Then I attended the Faculty of Automation and Computers, the Computers department. I have been living in Cluj since entering college.

Hobbies: tenis, reading, ski/snowboarding, swimming.

One of my passions is judo, a sport I practiced for eight years until I was 17, when I discovered DANCE. I took dance classes with Florica Budușan, one of the country's most famous and appreciated dance teachers.

Unfortunately, when I came to Cluj, I lost contact with dance for a while.

Only in the 3rd year of college did I rediscover the dances at the students' cultural center, and I've been dancing ever since.”

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When a joke turns into reality As I said, I began to dance in Bistrita in high school. I went to the classes because I was in love with a girl, not with music or dance. After rediscovering the dance classes at the cultural center in Cluj-Napoca, I couldn't part with them anymore, and I started participating in competitions even more.

But the simple click with Latin dances happened in Italy. Being in a working visit with the company where I was working at that time in the IT section, one of my bosses invited me to a "salsa" party. I had not heard that word until then, even though I had passionately watched the movie "Dance with me," in which I was convinced that the central dance is mambo, not salsa.

What I saw in that "disco" really impressed me. More than 50 couples danced as if they were torn from "Dance with me."

At the end of the party, at 6 a.m., I told my friends that I would resign from my position at the firm when I returned to Romania. And I'm going to open a salsa club. All 4 of us had a good laugh, and I thought it was one of the best jokes of the evening. This was happening in May, and on December 1 of the same year, I had the honor of inviting them to the opening of my Salsa Club.

Owner of the oldest Salsa Club in Romania My best result in a competition was 2nd place in the Romanian Championship ballroom championship.

Still, I have never participated as a pair in a Salsa competition, not because I didn't like it, but because I am one of the first salsa coaches in Romania. My school, Salsa Caliente, is the oldest in Romania, still open, closely followed by Wilmark's Academia de Baile and Dragos Balea's Salsa Galaxy.

If we talk about the last major competition in Romania, the Romanian Championship, one of the pairs trained by me won 2nd place at the professional Bachata competition and 2nd place at the professional Salsa competition. In 2018 the Romanian Salsa Solo Champion was my student. We won the Romanian Rueda de Casino Championship several times with the Salsa Caliente dance team. Rueda de Casino is a group dance based on salsa, very dynamic, involving multiple moves with the dancers involved.

23

Salsa is a social dance based on communication between a man and a lady. The man leads the dance, and the lady follows. The magic happens when the dance is both musical, smooth, and enjoyable. The man is responsible for everything, even if the lady is a beginner. The man analyzes his partner and molds himself according to her abilities. So, flexibility, patience, and understanding of colleagues and their relationships are skills that help me in my daily work. Dance also reinforced my self-esteem and my way of looking at the world. And why not inspired me, gave me what the french called "la joie de vivre."

On the other hand, a responsible dancer knows the importance of arriving on time and doing the proper warm-ups before beginning class or rehearsal. Dance is also about being reliable and hardworking. A dancer grows not just as a skilled dancer but as a disciplined, responsible, and creative individual in this world.

Dancing improves a lot of aspects & life quality Physical Fitness

Minimizes Stress

Mind and Body Coordination

Reduces Depression

Memory Exercise

Helps Weight Loss

Expressiveness

Strength & Balance

Mental Health

Social Engagement & Cooperation

When a couple is dancing, and they look at each other and smile, it's not difficult to realize they are having fun. You can dance as a sport, or hobby, or spend your free time dancing, going out in the evening at a salsa club.

Dancing is an excellent way to meet new people, cement your relationship, exercise, have fun, and, last but not least, relax/reset after a hard day.

Because I was told that "dancing is also a form of sport," I wanted to point out that we can dance as a hobby with the same multiple benefits. Still, we can also focus on performance in dance, and performance dance is highly complex. One of the many definitions of dance I have heard over time is the following: "Dancing means knowing your muscles and using them as you please." Whether the dance is called Salsa, Tango, or Swing (I used these dances because they were the most danced social dances then) it is worth trying at least once! So, you can dance your way through life!

24

NUTRITION Getting to the bottom of diets „The groundwork of all happiness is health.” – Leigh Hunt As each topic has a beginning, it’s the same with nutrition and diets. In the 13th century, the term diet is mentioned for the first time. Its original meaning is “habitually taken food and drink.” Nutrition followed along the way by the year 1551 and it’s rooted in a Latin word, meaning “to nourish.” Food is essential to our health and well-being, that’s why it's so important to find a balance.

Let’s get through the timeline of diets: Water & vinegar diet

Cigarette diet

1920

1890

Paleo diet (again)

2002

Instagram

2010

Zone diet

2011

HCG diet

Cabbage soup diet

Atkins diet

1995

Source: Magazine: Time (AW2020)

1950

1929

Grapefruit diet

Weight Watchers was founded

1992

Hello Fresh

2012

1963

1985

Fit for Life diet

2014

Paleo diet (again)

1970

Sleeping Beauty diet

SlimFast

1977

Keto diet

2015

1975

Paleo diet

2016

Plant-based diets

Gut health

2019

25

PROS & CONS OF DIETING • Becoming aware of what you want/should consume

PROS

• Observing which foods nourish your body more • Losing weight in a healthy way depending on the diet • Confidence Boost

• A feeling of hunger could be a challenge at first

CONS

• May lower your mental focus if the food isn’t nutritious enough • It's a short-term solution

Did you know there are foods that provide sun protection?

It’s great to know that some foods are natural SPF for days when you forget your sunscreen. If you eat them in certain quantities, of course.

Polyphenols are found in black and green tea, red wine, and foods like cocoa and dark chocolate, beans, soy, and berries.

Vitamin E Vegetable oils, nuts and seeds, spinach, broccoli, and kiwifruit are all excellent sources.

Omega-3s Fatty fish like salmon, herring, and sardines.

What you eat now can protect you later from the sun’s effects.

26

To listen

Food Matters Podcast

The Metabolic Classroom

Food Heaven Podcast

Welcome to the FOOD MATTERS

Welcome to The Metabolic Classroom, a

Join BFF’s and registered dietitian

Podcast! Bringing you game-changing

nutrition and lifestyle podcast focused

nutritionists Wendy Lopez and Jessica

health and wellness information, tips,

on metabolism, which is how our bodies

Jones as they talk to different health &

tricks, and healthy hacks on all things

use energy, and the truth behind why

nutrition experts about how we can live

nutrition,

loss,

we get sick and fat. Every week, we’ll be

healthier, more balanced lives. Each

mindfulness, sleep, gut health, beauty,

sharing valuable insights from experts

week they deep dive into topics like

alternative healing, spiritual wellbeing,

that you can apply in your own life and

health at every size, food & culture,

transformation, and more!

share with friends and loved ones.

intuitive eating, mental health, and body

Listen here

Listen here

detoxing,

weight

acceptance.

Listen here

Pocket Dictionary Calories - the energy that food provides us, or the energy we consume throughout an amount of time. On average, we need 2.000-2.500 kcal/day, but the values change depending on many factors such as how active we are and what our objectives are (gaining, losing, or maintaining weight).

Metabolism - chemical reactions that occur in our body while turning nutrients into energy in order to keep us alive by transporting substances between cells and digesting food.

Nutrition - the food choices we make, and all the nutrients contained by food. Nutrition has a great influence on metabolism, that’s why we need to pay attention to macros and micros.

Macronutrients (macros) - essential nutrients providing most of the energy needed for proper body functioning. Macros are protein, fat, and carbohydrates.

Micronutrients (micros) - nutrients that enforce our immune system and body development. Micros are vitamins and minerals.

BMI (Body Mass Index) - a measure that shows the optimum weight for a certain height.

BMR (Basal Metabolic Rate) - a measure that shows how many calories our body burns for basic functions.

Water intake - the amount of daily water we need to drink to stay hydrated, which is on average between 2.7 – 3.7 liters/day.

27

Ali GRUNNER – Embedded Software Developer and Professional Drone Racing Pilot

“My name is Ali, I'm 32 years old, and my main job has been as an Embedded Software Developer for the past 3-4 years now at AROBS. As for my "second" job, I have been a professional Drone Racing Pilot for the past seven years and an aerial cinematic and sports filmmaker pilot for the past 3-4 years. Although my whole life studying until my master's degree made me a musician, I always had a great inclination and passion for technology and hardware.”

Get bored and passion might surface My passion for drones started in 2014 when I was playing with a toy helicopter out of pure boredom. Next thing you know, I was flying my first full manual FPV drone no more than a few months later. Back then it was quite a big thing considering they had appeared for the first time to the public recently that year.

To sum up, drone racing is like Formula 1 in the air. There are many rules, but we must fly as fast as possible on a specially designed course (like F1) and make the best time. Competitions are split into different leagues, but the same as F1, we accumulate points during the year for a world ranking. So, at the end of each year, there are events where the fastest pilots in the world compete.

28

Racing at the World Drone Cup My latest accomplishment this year is that I was selected to fly at the World Drone Cup in Turkey, where some of the best 32 pilots in the world are chosen. We compete with each other for the title of the best drone racing pilot in the world. This year I had pretty bad luck as my drone had technical issues in the main event and fell by itself out of the ground. Still, I managed to make good times in the qualifiers, and I consider I represented Romania quite well.

I also participated in the DCL (Drone Champions League), one of the world's most significant leagues, and has been mainstream for over five years.

As for most of the competitions I attend, I mainly go throughout Europe and race in different leagues yearly. I accumulate FAI (Federation Aeronautic International) ranking points so I can hopefully prove that all the hard work and hundreds of annual training hours are paying off.

Job & passion – do they meet?

Yes and no. I say yes because I build and program all my drones, which means my knowledge of doing that has common ground with what I am doing for my daily job. But as practicability goes, FPV Drone Racing and FPV cinematic flying are closer. They can be considered as a standalone domain of my life.

Besides sports, drone racing also pulled me into the filming world. All the skills I have accumulated these past seven years pushed me for the past four years to create content that a few years back was just a dream for us, drone pilots and film directors.

I can say that since FPV came into the commercial and cinematic world, together with my colleagues at Skylines Media and FPV Bots. We shoot moats of the commercials, sports, and movies made in Romania that include FPV drone footage. We are proud of this as four years ago this was just a dream that felt quite unreal.

Well, it's like a bug that gets under your skin. For some, it's football, climbing, racing sports car, bikes, swimming, snooker, call it as ever you want; I guess drone racing and FPV flying is my way of living.

Flying an actual plane can only probably replace this freedom in the sky. It's like a good "drug," and I tried to make the best of it!

29

Alexandra CHIRIAC –

HR Development Manager and Cheerleader

“My name is Ale, as all our colleagues know me, and I have worked in AROBS for over eight years. I am a very creative, optimistic, and sometimes too positive person. I believe that even though we can't change the world, I am still trying to with my daily actions. I work in Learning and Development and try to teach myself to be a better human.”

"My heart was always dancing” My passion for Cheerleading started in high school, but my love for dance began when I was younger.

I've tried many other types of dance classes, and my heart decided to remain at Cheerleading. I started as a cheerleader, and after some years, I became a cheerleader coach. I had to learn everything from 0; looking back on things, I think it was crazy.

I've been doing sports since kindergarten, and it's been the most recurrent activity from my life as a child. From karate to different types of dancing, I kept myself as busy as possible. I've tried tennis, basketball, handball, and ballet, but as I said, my heart was always dancing.

30 28

Vice-champions at cheerleading After ten years as a coach, my team received the title of European vice-campions at Cheerleading in an international competition in Croatia, Zadar, for the cadet's team. I am very proud of my girls, mainly because they are only 10-11 years old. Their motivation and perseverance amazed me.

The first lesson was to respect yourself and others no matter what. Always dream big and never stop fighting for what you want. Believe in yourself and trust your map. If you are strong enough, you will get there.

Sport recharges me with positive energy, helps me clear my mind, and gives me a calmer soul. Sports enabled me to be more patient, work harder and never stop dreaming.

Start doing it now.

Post it!

t i e v e i l e b u o y f i n Eve e t a l o o t is , e m i t e v a h t ’ n o d or . t i r o f e m i t e k a m

No matter the sport, the feeling after is priceless.

And if y

ou have kids, encoura ge them to try d ifferent sports because it builds you up a s a stron g and powerfu l adult.

31

Let’s move SMART together “I am Liana, project manager at AROBS, and I hate running.

But with my colleagues from

SMART Team, we found a way to enjoy it.

Almost every year since 2017, we have participated in a marathon dressed up in different costumes. Let’s say that it became one of our trademarks as a team and we really enjoy the whole process. ” Liana Ilieș Project Manager - Automotive

Make it fun Our team has professional colleagues who run frequently and long distances. But one morning in 2017, over a coffee, we were thinking about how we could make running attractive even for those of us who are not used to it. And so, the idea of dressing up in something and doing something fun came from within the team. That year we dressed up as smurfs, and I think it was one of the most successful and fun experiences. Besides that, during the following years, we were dressed as minions, mimes, clowns, superman, and Christmas trees, dressed in t-shirts with the team's logo - the SMART owl.

Teamwork makes the dream... run Of course, it impacted the team's activity. I think it united us much more. Many of us went out of our comfort zone by running, but by dressing up, we exposed ourselves even more, and I think this brought us very close.

32

In addition to overcoming limits we never thought we could, choosing the costumes, creating them, and the discussions that took place contributed to our connection. Preparation in advance is precious for our bonding as a group. Everyone brings their contribution: how could we prepare technically? Someone else sews the eyes of the minions; someone else makes a location available for us to dress up; others bring ideas for and against. It's a magical rush full of emotions until the moment we manage to cross the finish line.

I am glad that after the break from the pandemic, we managed to mobilize and participate again this year in cross-country. I'm happy and grateful that even if we say it's the last time, we do it, we still manage to make plans for other events after we're done. In addition, while preparing for this year's cross country, we managed to do a few training sessions.

It’s more than just a run Then practicing sport somehow continued to bring the team together for basketball sessions or cycling. I wouldn't know if it's a habit; maybe it should be more frequent than we do. But it is our annual habit to challenge ourselves as a team from several points of view. I think it's a tool by which we can measure/follow the cohesion of our team over time.

As a team, we learned a lot, I hope.

“We all learned that every opinion counts. We learned to face many fears and that together we can do more and be unstoppable. We learned to support and encourage each other unconditionally and that we, as a team, are more than just some people working

together

on

a

project.”

33

Daniel SANTA – R&D Engineer and fisherman

Hi, I’m Daniel, and I have two big hobbies in my life - fishing and photography. The best thing about these hobbies is that I manage to combine them successfully.

From father to son I have to thank my father because he was the one that started everything. Since I was five years old, I always went fishing with him on different lakes and rivers. And funny thing, AROBS had a small part in fueling the passion for fishing with the contest AROBS Fishing Cup, which was a contest that I've wanted to win for the past four years.

Two years ago, in 2020, we created ACS Romtravel, a fishing club, along with some good friends. Now, after two years, we’ve had multiple national championship trophies. Still, I am most proud of the one we got at “Method FeederFreestyle,” where I was the team captain. We represented Romania at World Fishing Championship Feeder for Clubs in Italy.

Also, I am still AROBS Fishing Champion, and I would like to defend my title in the future.

34

We don’t compete with each other in our team In our club, everything is shared; everyone can have ideas, good or bad, and based on that, we make our strategy for different competitions and fishing styles. When you have a good team, members don’t compete with each other. But as a team, you compete with others, then you have a strong core that can do great things.

The best part of fishing is that it happens outdoors, and I can say that in the past two years of pandemics, fishing helped me to disconnect from all the bad news and negativity. Also, most people view fishing as a boring hobby, but it doesn’t matter how many fish you catch (unless you are in a contest). Spending time in nature can help you refresh your mind.

Fun or competitive – what would you choose?

There are two main directions that fishing has.

The competitive side is hardcore and has nothing to do with relaxing. In a big competition, you win.

Which means days of training, testing different strategies, and a lot of money for fishing baits, professional gear, long trips, etc.

The other direction is not that complex and is more fun. Everyone can go fishing with minimal gear and knowledge, especially now with lakes that have the “Catch and release” system, which means you release the fish so others can catch it.

In the end, it doesn’t matter which direction you choose. Suppose you see fishing as an outdoor activity. In that case, you can do it alongside family and friends. It is relaxing, and you can disconnect from your everyday routine. I think you are already a winner.

35

More Than a Game – “Let’s enjoy football”

It’s not about the competition but the passion that brings them together. At the core, our football team’s motivation relies on a simple thing – the joy of playing football. Winning is valuable, yet the pleasure of being on the field with your colleagues and the shared passion for this sport is the most important fuel.

But let’s go back in time a little, nine years ago, when the team was founded. Since its genesis, the team formula has gone through multiple changes. Yet, a few colleagues remained passionate nine years later: Horațiu Pop, Adrian Donca, and Daniel Pălăcean.

36

Corporations Cup 2019 – We came, we played, we won Before the pandemic, the AROBS football team played in the Corporation Cup. Quite a large competition that is dedicated to the amateur teams. Thirty-two teams disputed the title, yet only one left with the big trophy – our AROBS team. The grand finale was played with a full gallery where families, colleagues, and friends made sure the AROBS’s name was chanted for 90 minutes. We played against Betfair’s team and won by 7-3 points.

CBC Cup – The Rada Way In the most recent competition, the CBC Cup, the actual team won second place, and our colleague, Adi Donca, the title for the best player. After two years with no games, the team returned with determination and a strong will to play. The team’s composition remained almost identical, and the newcomers integrated quickly. The group’s biggest strength continues to be the cohesion that comes with years of playing together which leads to a fluid game on the field and an easy integration of the new players.

Radu Dordea, team captain “Though the last two years affected our play a bit, we wanted to regain our unity as soon as possible and make sure the new players have an easy entrance into our game. Cultivating friendships outside the field and relying on each other is very important. For example, in the CBC Cup, we were allowed to bring in the team three to five external players who were not company employees. Yet, we only have one outer member of the team, a former colleague who chose to continue playing with us even though he left the company.

N O W S L A D E M & S P 0 CU

1

4 1 0 2 E C SIN

At the moment, we are just enjoying football. The money gathered for registering the teams in the CBC Cup was donated to a noble cause, which motivated us even more.”

37

FOOD-TRACKING APPS Many people believe you only need to track your food in order to lose weight. But tracking your food can help you achieve your even more important objectives, like health goals, for example. A food log can reveal a lot about your eating habits, patterns, energy levels, digestive problems, and skin issues.

Food-tracking apps for tablets and smartphones make food journaling easy. The best food-tracking apps use your phone's camera to scan the barcodes on food labels to track calories, macronutrients, protein levels, and other nutritional information.

Lifesum

MyPlate

Protein Tracker

When it comes to food, we all have

Protein Tracker,

name

Lifesum is a quick and easy way to

the best intentions. Hunger, life,

suggests, tracks how much protein

count calories. You'll also learn how

busy schedules, and cravings can

you consume. This food-tracking

you can eat healthier, plan meals,

often get in the way of our best

app will calculate how much protein

and

choices when it comes to eating.

you have each day and shows your

quality of different foods. Lifesum's

MyPlate allows you to set custom

historical data over time.

calorie counter features include an

as

the

understand

the

nutritional

goals for macro and micronutrients

extensive food database and a

and

barcode scanner for quick logging. It

provide

detailed

dietary

supports

analyses of what you eat.

net

carb

and

macronutrient tracking.

MyNetDiary

Lose It!

MyFitnessPal

MyNetDiary allows you to track

Lose It! It can be a great weight loss

MyFitnessPal is a top-rated app for

every nutrient specific to your diet.

app because it makes it easy to

healthy living. You can log calories,

The app offers more than a simple

count calories and log them. It has

track your progress, connect with

calorie counter by enabling you to

four

friends,

focus on macros, paleo, or keto. You

food and exercise tracking, app and

MyFitnessPal's

can also choose your preferred

device integration, and community.

makes food tracking and calorie

weekly

weight

macronutrient completion date.

38

main

features-goal-setting,

and

share

information.

simple

interface

loss

rate,

These make the app an easy

counting quick and easy. It also has

intake,

and

addition to any health efforts you're

a food database that contains more

currently pursuing.

than 11,000,000 food items.

Increas es mindfu lness

u o y s p l He reach s l a o g r you

Provides a better understanding of your eating habits.

Provide s informa tion about h ow nutrien t-dense your food is

Motivates you

USEFUL APPS EFFORT TRACKING & MONITORING Many people use their smartphones to make phone calls, send texts, or scroll through social media.

However, these devices can also be helpful for tracking, managing, and staying on top of your fitness goals. Sports and exercise are integral to our lives, with technology providing new ways to track and improve our performance.

Effort tracking apps are specialized programs you can download on a phone or other electronic devices such as smartwatches or bracelets. Activity apps can track everything from how many steps you take each day to the number of calories you burn during a workout. Tracking your activity and fitness is an excellent way to motivate yourself to do more.

39

When using tracking apps, you have a real-time status of your body thanks to advanced functionalities, such as:

Progress tracker - setting goals for achieving the best results Integrating GPS systems to monitor steps or distance traveled Monitoring heart rate to determine the calories burned Keep track of the stress level

3 tracking apps that help you make the most out of your activity

Runkeeper

Walkmeter

Strava

training

This app is essential for solo

Suitable for swimming, cycling, and

programs for runners who are

walkers. You can also share your

running. Strava allows you to track

training for races. It also includes

location with friends; thus, they will

your speed, distance, elevation,

helpful reminders that will help you

have real-time access and send

cadence, heart rate, and burned

stay on track. It can also be synced

messages while you're walking. The

calories. It then compiles all the

with other apps and devices such as

app uses your phone's GPS and

information

Fitbit or your Apple watch.

sensors to track activities such as

charts and graphs to track your

cycling,

progress

Offers

personalized

kayaking.

40

skiing,

running,

and

into and

performance.

easy-to-read analyze

your

STAYING ACTIVE AT WORK Do you think that staying active requires a lot of time and effort? It doesn’t have to be that way. By making a few small changes to your daily routine, you can easily stay active while having a full-time office job.

Here’s what you can do:

Bike or walk to work: What if you turned your commute into a workout? Depending on the distance and your preferences, you can try to jog, walk, or bike to work.

Be active on your breaks: We spend most of our office hours sitting at our desks, so make a point of moving around during breaks. It doesn’t have to be anything complicated. Activities such as walking around or doing some stretching are enough to get your body moving.

Take the stairs: Taking the elevator might be tempting, but taking the stairs is better for your health.

Practice good posture: Improving your posture has many benefits, from giving you a confidence boost to eliminating back pain. Practice good posture at work by using stand-up desks, sitting on exercise balls, and paying attention to how you sit.

Join a fitness center near the office: Find a gym that’s close to the office and fit in a quick workout before or after office hours.

Stretch: Use your breaks to do some stretching. Not only will this help you avoid back and neck pains, but it will also make you feel more energized.

41

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