Another Monday...

...of totally owning it!

Barely made it to the gym on time today for my session.  Ahh Panera!  You suck my soul dry.  But had a somewhat painful and difficult hour or some upper body work.  Achilles still feeling tender, so that means taking it easy this week, and no running for the next few days.  This makes me sadder than you can imagine.  Running is it.  Rats. 

Today's success: Was actually in a better mood despite feeling so sad and letharigic yesterday (and all weekend...let's not lie to ourselves).  Finished those damn inverted push ups.  Inverted push ups!  My feet were higher than my shoulders!  Seriously so hard.
Today's Setbacks: My love of Wendy's chicken sandwiches.  That's what I had for dinner.  But I had to be at the car place all night, so there's that excuse, right?

I've also been thinking that I should try to take something more away with how crappy I've been feeling lately.  I need a lesson.  Today, I feel grateful that I have the desire and drive to still work hard.  I might not be moving towards my end goals as fast as I want to be (cough cough...chicken sandwich), but I am certainly not giving up.  I have the desire to kick your ass and rub your face in it!  What can I say?  I'm very competitive.  I don't give up as easily as I used to.  I need to remember to not give up on myself so much.  What can I do to have a more long lasting positive outlook?  Something to chew on.

Also, good news!!  I might have a new running friend.  A female friend!  I never make female friends.  Stay tuned.  We shall see.

School Assignment #2

Review the case study below and in 350 – 700 words explain how you would approach this employee, anticipate the employee’s response, and discuss which conflict resolution techniques you would use. Submit your response to your instructor through the Dropbox in your online course and add it to your Blog.

“You are a department manager in a mid-sized company that provides technology support services.  You have ten employees who are required to maintain a high level of technical expertise and deliver excellent customer service.  One of your employees, who has been with the company for two years, is performing at a substandard level and you have received numerous complaints from customers and coworkers.  In addition, this employee has displayed confrontational behavior which has created a hostile environment.  You must now meet with this employee and deliver an ultimatum regarding the need for immediate improvement or dismissal.”

Case Study

As a manager who needs to confront an employee in regards to their performance, I would approach them and ask them if they were able to speak with me privately for a moment.  I would not want to make them feel uncomfortable by forcing a conversation on them in front of their peers.  Not only is that unprofessional as a manager, but puts the employee in a very uncomfortable situation.   Since the employee has been accused of being confrontational, I would be prepared for them to possibly be upset and defensive about our topic and conversation.  I would have different prepared answers and talking points that I want to address with the employee to keep our conversation on track (Lewis, 2009). 

If the employee has not been previously warned or spoken to about the issues, I do not feel that dismissal is the next step after a verbal warning.  I feel the steps should be verbal warning, written warning, and then a dismissal.  As such, I would approach the employee with the attitude that together we can mediate through this problem.  I would want our conversation to focus on what we can do from this point forward to enhance the experience for our customers.  I feel that it is important to communicate to the employee that it is ok to take a designated amount of time to find this solution before further action must be taken by the management.  I would also approach the employee with a neutral attitude, and ask for his opinion on the situation.  Do they think that there is improvement that can be obtained?  Is there something else going on in the employee’s personal life that is affecting their performance?  I would ask my employee to state his version of the dilemma as well as a solution that they believe can be accomplished (Lewis, 2009). 

It is important that I listen carefully to what this employee has to say and give them the respect and time to communicate their thoughts and opinions about what they feel that they need in order to improve their performance.  I must also resist the urge to argue or defend my point in the event that the employee does become defensive.  We both must also attempt to be focused on the end goal of improving the experience for our customers (Lewis, 2009).  This process can really be defined as the stop, think, listen, and communicate, or S-TLC method (Cahn & Abigail, 2007).  As a manager, I took the time to stop and then think about what needed to be addressed with the employee.  I also asked questions that provided me with the opportunity to listen to my employee’s opinion.  After that, we both communicated and created a plan of action that we are both aware of that will either result in improved behavior and actions from the employee or he will be dismissed from our organization.

finishing the week strong

i almost didnt go to the gym today i am so tired, but i settled for 30 minutes and pushed hard. although i think i might have over trained a bit this week because my achilles hurts. i did 30 minutes on the treadmill. i was trying to run hard and fast...as much as i could. my motivation was to convince myself i was strong, but mostly i was just mad at my bank teller crush because he didnt talk to me today. ugg!! prove him how strong i am.

today's success: staying awake, not falling asleep, and going strong 5 days this week.
today's setbacks: ate 2 bags of chips (individual sizes) but now that it is almost time to turn in, i feel a little bad about it. pain in my achilles. i hope it is not lingering bc i have been through that before and it took me weeks to work through it.

sometime, there's so much to say, you gotta make two updates!

I just read this...

by Ann Kearney-Cooke, Ph.D
Shape November 2010

"Q.My friends have it easier than me-they're not stressed, in a dating slump, or struggling to get slim. It's not fair! I hate feeling this way-what can I do?

A. One of the biggest causes of emotional distress is holding on to the idea that life should be a specific way. And while it may appear that your friends have it all, chances are they're struggling with their own set of insecurities and problems that you're not aware of. So stop obsessing about what they have and you don't. Instead, assess what you'd like to change, and turn your envy and frustration into an opportunity for growth.  Pick one area t,o start with, such as work, relationships, or appearance. For instance, if you haven't had much romantic success, change your approach. You can't get different results by doing the same thing, so if you typically try to meet guys at bars, try connecting with them through your college alumni association instead-or ask your friends to set you up with someone. Going after what you want, rather than comparing yourself to others, is the best way to break out of your rut. But don't be afraid to ask for help; seeing a therapist might give you perspective."

a

Constructive Criticism

I was working out with Igor today, and it was going well.  We started our regular end of session boxing a little early.  Sweet, extra time punching stuff.  But then it just turned.  Or I just turned.  I felt like I was doing it right.  I felt like my body was doing what I was telling it to do.  A couple of times I felt my hands drop, and I did try to correct myself before he had to say anything, but alas, he still noticed. 

Then I was doing some drills on the bag, and he pointed out that I wasn't pivoting my toes and that I was doing something wrong with my arms with how I was throwing.  It was like a switch just flipped inside of me.  I turned and tried to walk it off before I finished the drill.  Igor even asked me what was wrong.  The anger just flared inside of me.  I didn't tell him though.  I felt all these crazy emotions rise up inside of me and I wanted to cry.  The tears filled my eyes, but I held it in.  Then when I was alone in my car, I couldn't cry at all.  I don't know what any of that means.

I don't even want to list any successes for today.  I feel like my bad attitude, cupcakes, and emotional eating undermined everything successful that I did today.  Crap.  :(

Bitches beware!

I am back and motivated whooooo!  Just a quick update that today I ran on the treadmill for 63 minutes and "travelled" 5.15 miles. faster and farther than yesterday. Now it is time for bed.

Dreaming of warmer weather? Time for a vacation already!

The snow keeps coming, and just won't stop.  I would rather run on the treamill any day than endure cold burning windy temps on my face.  I ran today on the treadmill for an hour. 

63 minutes : 4.66 miles.  What's up???

Then I had to go get my car looked at but a very adorable car technician, who unfortunately isn't working when I have to come back again on Thursday for a new part.  Boo.  But while I was sitting there I read through an issue of Runner's World from last year.  (Side note: if you love magazines like I do, but hate paying $3 and $4 some dollars per issue, Half Price Books is your new best friend for currest issues at only 50 cents a pop!)  While I was seriously considering doing a bicyle tour vacation by myself later this year, now I've got a new idea that is rolling around in my crazy impulsive head.  I'm thinking about signing up for a big monumental race (half marathon or more) and planning a vacation around it.  The race could be at the beginning of the week, and then the rest of the time could just be relaxing, site seeing, and time off of work and resting from running.  Then once I come back, it would be time to get back into the schedule and routine and set new goals and not put running off.  Like a certain other time after a certain other half marathon.  But there is one down side to this that has me scared.  I just don't really want to go on a vacation by myself. 

At least on a bike tour, you are with a group of people the whole time.  Hmmm...more to ponder though.

**Today's success: Worked out and had a great run.  Ate decent throughout the day.  Throuroughly stretched out afterwards.  Had my first blog comment!  Woooo!
**Today's Setbacks: Ate two cupcakes.  Considering a 3rd right now.  Realized that my Nikes are not my favorite to run in.  They are light weight and great for other things, but I do not like them for running.  I think I am a tried and true Asics fan.  Those aren't my exact model, but similar. 

Beginning of the week update

I used to hate working out. I hated the sweating, moving, and jiggling about in front of other people. But strangely enough, those things just don't matter to me any more. It's like, my workout doesn't feel complete unless I've soaked my t-shirt in sweat, and my hair is all wet. It's not enough unless I've gone for at least 90 minutes. I could always squeeze in another 10 or 15 minutes. I have it in me. Tell me you think I can't do it, and I will prove you wrong. I'm not embarrassed anymore.

When I run or work out, something amazing happens, and everything else just disappears. The only thing that matters is that I am moving my body. With running, it's one foot in front of the other. Left, right, left, right. Breathe deep in through my nose, and out through my mouth. Nothing else exists. I have complete control over every part of my body. I move it and I tell it what to do. When everything else disappears, this is when I am happiest and most complete.

So an update about last week. My goal was to work out Monday through Friday all five days. I hit 4 out of 5. On Friday, I had a meeting at work, and was on the clock for over 10 hours. Being the end of the week, I just didn't have any energy left after 5 o'clock. I went to see my crush at the bank to deposit money, and I went home and vegged out and relaxed. I should have ran over the weekend, but I'm still struggling with feeling sorry for myself. I need to snap out of that, and begin being grateful and "embrace the wonderful things you do have and enjoy it all to the fullest." Thank you Eric! I'm going to try to keep that in mind more now.

Today's success: Powered through feeling beyond tired. Had a great training session.
Today's setbacks: Eating. It's always that, isn't it?

School Assignment

Media Technology

      Digital Book readers: American companies sold over 6.6 million e-book readers and 55 million smart phones, capable of running e-book readers like the Kindle app, in 2010 (Grimaldi, 2011).  I think this form of technology is pretty amazing.  It doesn’t just apply to books, but also magazines and newspapers too!  I used the kindle app to purchase a book in a previous class, and I also downloaded it for my phone too.  I didn’t read anything on my phone though I must admit.  I’m actually not a very big fan of reading long things on the computer.  This new form of technology is changing the way we shop and communicate though.  Bookstores are struggling, as Borders declares bankruptcy (Grimaldi, 2011).  I think any audience interested in reading would be drawn to this media.  I see people at the gym and at Panera all the time using Kindles, iPads, and other devices. 

Social Networking:  It’s a fast, free, and convenient way to share tons of information quickly.  At first, I only used facebook to see what my friends were up to.  I used Myspace to look at pictures.  I used livejournal to blog about my own feelings.  Now, I use facebook constantly!  I think I might be addicted!  But it was this great new tool initially that connected people within networks (schools, colleges, universities) to be able to share multiple things at once.  The creators of Facebook then expanded the networks to high schoolers, and later on, everyone and anyone who wants to join. 

Shared networking: I’m not sure if this is the right term exactly, but this is a way that people within an office can create a document, and then save it into a networked folder that is accessible by multiple people.  I used to use a shared network folder for a journalism class in high school.  This way the reporters could create their articles and put them into the folder, and the section editors could open it and put the content into a page layout.  It also worked the same way with photos too.  This type of communication and media can actually have two audiences.  The other people using the information, and in my situation, our readers were our audience as well. 

Gaming:  I’m lumping a bunch of different things together here.  Online gamers play games together on servers (the place where the game is hosted).  The game itself is a form of technology where people can come together from all parts of the world to talk and play.  They use headsets and microphones to have live voice chats while they play.  They also use instant messaging built into the game or built into the program that runs the game, or even through an outside program.  The companies who develop and create the games are intending them for the players who are their audience.  People use this technology to communicate, play, have fun, and relax.

References

Grimaldi, P. (2011, February 7).  Book lovers lament Borders’ woes; Economy.  The Providence Journal, A.1, retrieved February 17, 2011 from ProQuest Direct database.

Day 4 - Tight muscles, sore legs

Well, I had training today.  I laid down the law and said no dead lifts today!  Igor said he has the same problem after he does them too.  My back isn't as sore today which is a huge plus, but it's still pretty intense.  After yesterdays sprints, the long run, and crawls, my hamstrings are tight, as are my shoulders. 

The weather warmed up today, so inside the gym it was like a sauna!  Apparently their air wasn't working quite right.  I don't think I've ever sweat that much.  I tried to drink a lot of water while I was in there.  I really need to watch what I eat over the next few days to stay on track. 

My plan was to work out tomorrow too, but I have a meeting that goes until 5, so I'm not sure if I will have the energy after 10 hours at work.  I'm thinking that I should not go tomorrow, and really make the effort Saturday morning.  It's usually pretty hard for me though to drag my butt out of the house on Saturday to work out.  I go-go-go all week, and I'm ready just to hibernate all weekend.  I also need to go to the grocery store for a few staple items. 

Today's success: Working hard and not giving up!
Today's setbacks: Too much evening munching.  Boooo.

Day 3 - Aches and Pains

I made it there today, and I ran the whole 5k in about 35ish minutes, and ran at a faster pace.  That was my goal, and accomplished.  But then I had this cramp/ache/pain/knot in my left thigh - quad side, and I decided not to push any farther than needed.  I also ran 8 minutes at an 11 minute mile, and then two minutes at a twelve minute mile.  I decided not to do any more, like back strengthening work today because my lower back still feels really messed up.  It even hurts up into my shoulders and neck a bit. 

Saw Igor as I was on my way to stretch.  I did some bear walks with him, alligator walk, and a crab walk.  The alligator was a doozey.  I also did 4 sprints with him.  It was supposed to be 5, but we stopped early.  I thought I was going to die, but I just kept thinking one more minute, one more minute, one more minute.  I can, I can, I can.  Then I stretched.  It was good.  Very successful.

Success: Made it to the gym, and worked out for about an hour and a half.  Also, I felt super hot today.  Woohoo.
Setbacks: My back still hurts.  I'm also really tired.  Early bed for me tonight.

My setbacks aren't really too bad for today.  Oh wait!  I ate an extra piece of pizza that I really shouldn't have eaten.  Darn food. 

day 2

posting from my phone today...please excuse my lack of capitalization.

mission work out again...accomplished. i spent almost an hour on the treadmill. ive discovered that it feels better to run at a faster pace and take bigger strides, but it is just not comfortable to go that fast for extended time periods. however, today my whole body aches. what a workout yesterdays but my lower back really hurts and is sore beyond belief. some of those deadlifts yesterday were really hard on me.  so my new plan is to get back to strengthening my back.

im considering a half marathon in may. its such a big commitment, and im not sure if i have the gusto to go the distance again. it is so hard on my body, and the kick betsy's ass motivation isnt as strong like it was my first half marathon.  more on that later...

The New Week

Monday, Day 1

Success!  Technically, I did have help from Igor (only the world's best trainer) who pushed me to the limit today.  Lots of upper body.  Whew!  I started out with a warm up on the stair machine, and then did run/walk intervals on the treadmill.  I did dead lifts which killed my lower back.  I really need to do some additional strength exercises to toughen that back up.

Something else that I realized today is that I would really like to be in a relationship with someone who likes to work out, and who wants to work out with me.  I read this yesterday in Shape magazine.  Hello great reason to work out!  Work out AND THEN have more fun in bed!?!?  I hope the person I am with likes to run. 

Today's success: Lost one pound!  I am back on track.
Today's setbacks: I ate waffles for dinner when I got home, but I'm going to make up for it tomorrow and eat very well.

New Week, New Try, New Efforts

My goal for this week is to work out every day.  Small or big, Monday through Friday.  That's the goal.  I think I can do it.

Today was yoga day at the clubhouse, but I skipped it.  I felt guilty about it, but I will make up for it.

My weakness/workout for today...I'm not going to lie about it.  I bought an ice cream ball (Play and Freeze).  It sort of looks like a medicine ball.  So I made ice cream and shook that bad boy for like 30 minutes.  Then I enjoyed my ice cream.  But my arms are still crying from Friday.  I also bought a new bag for the gym since my old one had a broken zipper.  I found it at goodwill for $5 and it's also a soccer backpack!  I think it's going to be perfect.

Time for sleep!

To carb, or not to carb

I ate well today, I'm proud to say it.  I also had a kickass workout, where I owned those boxing gloves.  It was good to not be stressed about my dad and just hit something as hard as I could and have everything melt away.  Instead of running before my workout, I did a moderate walk at a high incline.  My calves are going to be burning tomorrow. 

Also, we are now blogging in my class at school, and I have officially, as of say two minutes ago, submitted this new blog for our class assignment.  (Followers, anyone?) 

Today's successes: eating well and not overeating or having too much junk.
Today's setbacks: feeling cranky, and not getting enough sleep the night before.  I did eat a piece of bread at lunch, but I didn't eat too terribly much throughout the day. 

I am looking forward to getting home from work tomorrow and sleeping!

Hello again....Monday

Well, I didn't work out over the weekend.  Why is that?  Because it was the weekend, and I want to rest.  I also ate like crap.  The one thing that always feels good when I am sad is eating.  It's messed up and I hate that about myself.  I read an article about how you should attempt to change that.  I should find it. 

I have a headache, and don't want to write more today, but I did want to share that.

Friends

I said I would work out yesterday, but then my end of day meeting ran long, and I didn't want to do it.  I texted Igor and asked if he had worked out yet.  He said he was just getting ready to start his cardio.  I asked if I could come, and he said yes, so I went and worked out with Igor.  It was fun.  I ran harder, farther, and longer than usual.  Mixed with intervals of some other things. 

I think the main lesson here is that I really need some other friends. 

The cats are being crazy...I need to go check on them.  It would be nice to have a blog follower. Or anyone who cared.  I think I have some interesting things to say, that some one can probably relate to.

Feeling lonely

So I do feel very lonely.  I'm so crazy busy all the time now, and my job is pretty consuming and even overwhelming, and of course stressful.  I am grateful to have a job that makes a decent amount of money.  I am grateful to pay my bills.  I love working out with Igor, even though it does cost an arm and a leg that is much too much, but I love it.  I love that he's so nice and social, and I feel like he gets me and understands.  Which is nice.  I feel like a lot of people just don't understand me. 

I dropped out of soccer for this session.  But I don't know if I want to go back.  I could join a women's team for a while.  Women...hmmm? 

What I'm really considering is joining a running club, but I'm not sure if that's the right fit for me.  Running club?

Today's achievements: Worked out hard.  Ran faster at a consistent pace.
Today's setbacks: The stupid blueberry cobbler thing that I finished off.

snowpocolypse

so the blizzard of 11 has come and gone, and i was super bad yesterday and even worse today. so much for diet. i will have to make up for it over the next few days. i'm just feeling very stressed about finances and struggling with how to cope with loneliness. i snow shoveled a bit today. not much, but a bit. not enough to counteract the giant (uhh... half) blueberry cobbler/danish thing i hunkered down to. my workout is still on for tomorrow. i'm being responsible and posting to this, but it's from my almost dead phone. tomorrow will be a better day. i'll burn some extra calories where i can.