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Showing up is half the battle

Wednesday, December 21, 2011

"Worry is a morbid anticipation of events which never happen."
-Russell Green





I have been avoiding going to the Tuesday evening training at my mixed martial arts gym. It is an hour of Muay Thai and then an hour and a half of Jiu Jitsu. I used the excuse that the traffic would probably be too bad during rush hour to get there. I caved to the excuse that I don't think I'm in good enough shape to do that much training. The truth is, I was afraid of the class with the other Jiu Jitsu instructor, Tim, as I had heard horror stories of some of the exercises he makes people do. I was also worried about knowing people--silly, as I have been doing Jiu Jitsu for 2 months and have met most of the people who show up regularly. I was worried about being judged and about looking stupid because I don't know what I'm doing. Of course it was all in my head. It was the anticipation of trying something new and building it up in my mind (in a very inaccurate way).

I walked through the door of my gym and felt relief at that very moment. Just showing up lessened the anxiety that I had built up from anticipation. I had a chance to chat a bit with Tim before class started, too, and that helped a lot. Tim couldn't have been more patient in training. He helped explain new ways of doing some of the basic Jiu Jitsu moves that gave me a new understanding. Yes, the class was larger than the day classes and there were some new faces, but Tim gave plenty of attention to everybody. The class format was a little different, but it will provide new ways of thinking about Jiu Jitsu. I knew I just had to show up to Tim's class once to quell the anxiety I was feeling about doing something new. I had to replace those ridiculous images that I had created with reality. In order to do that, I had to walk through the door and show up. I'm glad I finally did it.




Tim, my other Jiu Jitsu instructor (the one I was so afraid of).



Nate, my main Jiu Jitsu trainer, thinks I have a talent for Jiu Jitsu. I am far from skilled at this point, but my strength helps greatly with defense. Even the biggest and strongest guys are panting after grappling with me, often remarking, "Damn, you are STRONG." (Don't worry, they still win.) As I build up more confidence and skills, hopefully I'll be able to use more than brute strength while grappling. I am satisfied to use one tiny new thing each day, though--Jiu Jitsu is helping teach me the art of subtlety.

This is my first week of intense back-to-back MMA training days. I went to Jiu Jitsu and Muay Thai on Monday and then did a lower body strength workout. Yesterday I went to the gym and did upper body weights and then had an hour of Muay Thai and an hour and a half of Jiu Jitsu. I thought I wouldn't be able to move. But here I am, out of bed, drinking some coffee, getting ready to do yoga and then head to the gym again (except no strength training today--whew!). This level of training is what I have been working towards for a year. My efforts are getting noticed--Nate has brought up several times that he thinks I should compete.

It really sunk in last night--I am a real martial artist. I am a real-life athlete. As you can see, you do not need to be thin to be an athlete. It is part not being afraid to make an ass of yourself, and part not being afraid to show everyone what a bad-ass you are. You just have to show up and do the work. Doesn't get much simpler than that.




"An intense anticipation itself transforms possibility into reality; our desires being often but precursors of the things which we are capable of performing."
-Samuel Smiles

  
  Member Comments About This Blog Post:

MUSICALLYMINDED 12/27/2011 12:52AM

    It's such a great feeling getting past your fears and taking the first step in the right direction. Awesome.

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MORTICIAADDAMS 12/25/2011 8:58PM

    I remember the day when my son told me he was a martial artist. He has his black belt now and is fantastic.

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APIRLRAIN888 12/21/2011 7:31PM

    Woohoo

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AIRPEACH 12/21/2011 7:15PM

    WAY TO GO! Yes, I meant for that to be shouted. I think you should be monumentally proud of what you've already accomplished.

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EMRANA 12/21/2011 6:52PM

  Yes! yes you are! WOO HOO!!

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JSALERNO 12/21/2011 6:29PM

    emoticon

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GEMINIAN1 12/21/2011 4:01PM

    emoticonon making it over that unknown hump!
I agree with you, the unknown can bring on anxiety.
I'm glad to hear that everything went sooo good.
How cool is that!
emoticon emoticon emoticon emoticon emoticon

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SUNFLOWERSAVAGE 12/21/2011 3:33PM

    You emoticon A$$ Lady!!!
You are awesome!

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CANNIE50 12/21/2011 3:10PM

    I love that, even if you don't beat them, those big strong guys know they have been battled! I vote with your instructor, I think you should compete. So, what is your next step, competitive athlete? emoticon

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SCHWINNER! 12/21/2011 2:37PM

    Woohoo! I love reading about your Muy Thai and Ju Jitsu workouts! I have wanted to try MMA for so long. You are awesome!

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SMILINGTREE 12/21/2011 2:05PM

    Congratulations on taking the leap and going to the new class. More than once, I have let something like that paralyze me. You are not only an athlete, you are courageous.

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JILLYBEAN25 12/21/2011 1:11PM

    Your last paragraph echoed what I've been studying in my sports nutrition class all semester. Anyone who exercises, even moderately, is an athlete. Everyone on this site is an athlete! Its an exciting way to think about yourself. I'm glad you like your new instructor. Sounds like your week was pretty great with workouts!


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KKINNEA 12/21/2011 12:05PM

    Agree!

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ALISHAB3 12/21/2011 11:47AM

    You impress me every time I read your blog. Whoa emoticon Thats like 2.5 hours at the gym. emoticon emoticon

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ARCHIMEDESII 12/21/2011 10:58AM

    emoticon

Tim sounds like a really good teacher, who enjoys what he's doing. As the old saying goes,"People who can do. People who can do more, teach".

emoticon



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SKYWATCHERRS 12/21/2011 10:55AM

    Awesome blog, you GO GET 'EM!!!

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BECKYSRN 12/21/2011 10:55AM

    You go, girl! You can do it.

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SKINNY1DAY 12/21/2011 10:53AM

    Wow sounds like you really have a good training schedule! I am glad you like your new trainer!

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The Week in Review: Careful of All Those "Shoulds"

Sunday, December 18, 2011


Image from http://shouldless.blogspot.com



This past week was full of stuff that I "should" have done. I "should" have made it to the gym more. I "should" have done m strength training. I certainly "should" have eaten better. I "should" have gotten more sleep. I "should" have gotten more done.

I had the best week with my sax, however, since I started to play again over the summer. I had a breakthrough during my lesson on Tuesday with something my teacher Jeff has been trying to get me to do for months (which I, of course, insisted that I "can't" do--but Jeff doesn't accept "can't" on a permanent basis). I am also a lot less nervous playing in front of him and others, so hopefully some of the performance anxiety is subsiding. I did botch a piece that I was trying to get through, though, and the notes were contantly changing from sharps to flats to naturals and back and forth. I kept stumbling over the notes and wasn't playing the piece smoothly. I told Jeff I had thought about writing reminders all over the piece to be able to play through it more smoothly. "But I should be able to play it without reminders."

He said, "No, if you can't do it then you 'shouldn't' be able to do it. Careful of all those 'shoulds'."

Huh, imagine that. Setting myself up for success instead of berating myself for not being able to do it without any kind of help. I do need to cut myself some more slack and do what I need to do to improve.

Overall, I shouldn't "should" myself too much. I also need to stop over-analyzing and just do more. I tend to live in my head, so I am good at coming up with all sorts of "shoulds" and analyzing the whys and hows, but sometimes just doing is the simplest answer. The best thing I have done for myself, though, is cutting myself some slack for not sticking to my plan and accepting that deep down there is probably a reason that things did not go according to plan. Sometimes I need reminders, too, whether that be a to-do list, a bunch of Post-Its, e-mail reminders, or marking up my music. Giving myself reminders and morale boosters are different from setting a rigid and impractical plan. When I have unrealistic plans and expectations, I fall into the all-or-nothing thinking pattern. If I need to give myself some reminders to get through, then I should just do that rather than getting frustrated and/or abandoning something altogether.




Image from http://www.sacredsheath.com/



My sax playing specifically has felt stale recently, primarily because I am not playing with a group or practicing for anything in particular. I was considering quitting because I felt like I wasn't getting anywhere. I asked Jeff if he knew of anywhere to find another sax player to play duets or a quartet group or something. He suggested that I ask one of his former students, Scott, if he would be interested in playing duets.

Scott is the best friend of my best friend's brother (follow all of that?) and has been an acquaintance for almost 20 years. He is one of the instrument repair people at the shop where I take saxophone lessons. I told Jeff that I had asked Scott if he knew anyone looking to form a small sax group or play duets, and he immediately said, "Why doesn't Scott do it?" So this week, I asked Scott why he doesn't play duets with me. He told me that he had already thought about that, and that after I had asked him last week, he had thought, "Hey, I play saxophone." We decided we would try meeting once a week or so to play some pieces and decided on some classical duets.

We got together today and figured we would tool around with a piece for about 30 minutes. We eneded up playing for about an hour and a half. The pieces are far from perfect, but we played through two Bach pieces. I was sight-reading the pieces and was pleased that I could play through them at all, let alone playing a duet. I felt elated; I felt like a real musician again. It was very fun to get together with someone and just play. The pieces sounded very cool with me on alto sax and him on the baritone sax. Jeff said that he would work on the pieces with me as well, although I played a lot better today than I do when Jeff is in front of me. Both Scott and I agree that Jeff is a pretty intimidating person, but an excellent teacher.

Otherwise, my week was just okay. Although my workouts did not go as planned, I did all that I could (or should) do. I made it to MMA training twice, I did my upper body strength workout, a Pilates workout, and I did a high-intensity interval training workout. If you look at the workouts I had planned for this past week, it is clear that I did not get in what I had set out to do. I had several nights of having great difficulty falling asleep and would have only gotten about 3 hours of sleep before I needed to get up to get to Jiu Jitsu. I don't believe in exercising with getting that small amount of sleep. Intense exercise programs are great, but pushing the body when sleep-deprived is insane. Since taking a little melatonin and drinking a cup of valerian tea at night has seemed to help with the insomnia, I am going to try to do that every night.

My eating this week was not great, and I'm pretty sure I had a gain. I decided not to officially weigh in this week. I'll weigh in next week after rocking my workouts.

So I'm going to do my best to stick with good eating and my workout plan this week...or should I?
emoticon





  
  Member Comments About This Blog Post:

ALISHAB3 12/19/2011 2:12PM

    I usually mark my flats/sharps especially in a chromatic section. It can help to do a simple analysis with a photocopy (so its not on the original). I figure out what my main key is and work from there (probably seems simple but hey it helps.) Then, if its really a matter of fingering getting in the way, I will practice with my metronome starting at 60 bpm (even if it seems annoying.) and work it up to the real tempo. If I get to a speed that I make a mistake, I drop the tempo 5 bpm and try again. Other fun ways to practice include skipping every other note, and then adding them back in.

btw, never feel embarrassed for needing to practice with a marked up sheet, all the best peeps I know do it.

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CANNIE50 12/19/2011 2:02PM

    Like Sunflower Savage, I was reminded of the old expression: "stop 'shoulding' all over yourself". I find it helpful, once in awhile, to make an "I've done it" list as opposed to a to-do list. I just quickly list all the good things, and little things, that I have done in a day - it is an eye-opener (and would be a good blog subject, actually).

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PRANA_DANCER 12/19/2011 9:27AM

    Huh, I never thought of it that way. Maybe I have too many shoulds too.

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SUNFLOWERSAVAGE 12/19/2011 3:02AM

    I can't remember where I heard this...but your blog reminded me of it

"Don't should all over yourself"

Love that cat!



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APIRLRAIN888 12/19/2011 1:19AM

    Yeah on shoulda

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SMILINGTREE 12/19/2011 12:12AM

    I am bad with the "shoulds" too, and am working hard to just do what I can and take note of the progress. And I know exactly what you mean about needing to just do. Every now and then, instead of a list of things I need to do, I make a list of things I get done. That usually helps (a little) with both being hard on myself and over-thinking.

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MUSICALLYMINDED 12/18/2011 11:47PM

    I used to mark up my music and write in every sharp, natural and make little reminders all the way through it and at some point I stopped doing that. Now, before I play a piece, I first think of the big picture and what I want the piece to sound like overall. Sometimes I give myself a mental picture or use an adjective to describe it. (Like a galloping horse..or thinking to myself, the beginning is very "slithery" - the more descriptive the word or picture the better) Then, I just think through the first couple of measures in my head. I sing it to myself (mentally) the way I want it to sound before I start playing. And if you have practiced the right way (slowly, methodically, without repeating mistakes, slowing down), then it usually plays out similarly to the way you thought it through in your mind.
But I'm more of a "big picture" kind of person. Think about the big picture and it all makes sense.

I just tried to make an appropriate analogy to weight loss, but I lost it, lol... Something about imagining yourself as you want to be and keeping that thought in your mind as you take steps to make it actually happen. I'll let you work that one out, you're better with words than I am. But it reminds me of a quote I saved the other day:
"We are what we think. All that we are arises from our thoughts. With our thoughts, we make our world." Buddha

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Workout Plan for Week of 12/19-12/25

Saturday, December 17, 2011

So last week I posted my workout schedule, and due to poor planning (and a little to lack of sleep), it did not go according to plan. I am going to go for the same workouts, but am rearranging the times somewhat. I am also going to start going to Muay Thai and Jiu Jitsu on Tuesday evenings, so I will gain experience with another Jiu Jitsu instructor and also get to do Muay Thai training with Eric, who gives much more technical instruction. I am a little nervous about the Tuesday evening Jiu Jitsu class with a new instructor, but I am sure I will get over it once I go for the first time.



Next week looks like this:

Monday:
emoticon emoticon Jiu Jitsu and Muay Thai
emoticon Lower Body Strength



Tuesday:
emoticon emoticon Muay Thai and Jiu Jitsu



Wednesday:
emoticon emoticon Jiu Jitsu and Muay Thai
emoticon Endurance Weights Circuit



Thursday:
emoticon Day off!



Friday:
emoticon Olympic Lifts
emoticon emoticon Jiu Jitsu and Muay Thai



Saturday:
No Muay Thai sparring--gym closed
emoticon Cathe Friedrich High Intensity Interval Training 30/30 DVD (30 second intervals with 30 seconds rest; 30 minutes total)
emoticon Upper Body Strength



Sunday:
emoticon emoticon Kettlebells (DVD) and an abdominal workout



I will be doing yoga on Jiu Jitsu/Muay Thai days before I go to the gym. I'll also do a 10 minute jump rope warm-up on Jiu Jitsu/Muay Thai days right before class (2 minute jump rope intervals with 1 minute rest). The jump rope will help create some explosive power and increase my aerobic endurance (which is actually not that great right now).

I have been writing my strength workouts and I will be doing a program utilizing nonlinear (undulating) periodization. This means that I will be changing my program constantly. In my rotation, the workouts will vary from workout-to-workout (versus week-to-week or month-to-month). I will be doing 1 upper body split and 1 lower body split each week, and these workouts will vary the most in the methods performed. I will be doing 1 cardio-based strength circuit each week that utilizes more plyometric exercises (explosive motions such as jumping) to increase muscle endurance and power. Then I will do a day of Olympic lifts, which will help build strength and power.

For now, the upper and lower body splits will focus on building muscle hypertrophy (increasing muscle size) as well as some muscular endurance. The split workouts will be performed in the 12 repetition max (12 RM) range, meaning lifting to failure (or very close to it) at the 12th repetition. Working in the 12-15 RM range focuses on building muscular endurance, while 8-12 RM increases hypertrophy. I decided on 12 RM for the next several weeks to work at the high end of the hypertrophy range and work on endurance at the same time. Since both Jiu Jitsu and Muay Thai will help with endurance, I am not inclined to go above 12 RM for weight-lifting; I want to lift weights to build strength to complement my MMA training.

My lower body workout this week is fairly simple and straightforward and did not utilize any particular special methods as I will in subsequent weeks; the weights I plan to use are listed. I also tacked on some core exercises:

Unless otherwise noted:
2 x 12 RM (2 sets each of 12 repetitions) at 2-0-2 tempo (2 counts up, 0 count pause, 2 counts down); 1 minute rest between sets

*Deadlifts 90 lbs
*Squats 60 lbs
*Reverse Lunges 40 lbs
*Plie Squats 40 lbs
*Step-ups 30 lbs
*Leg Extension (machine) 50 lbs
*Hip Sled (leg press machine) 90 lbs
* Pilates Roll Over ( www.youtube.com/watch?v=stgt8
qIjIoU&feature=related
)--I think this one will really help my Jiu Jitsu!
*Glute-Hamstring Developer Back Extensions ( vimeo.com/22687897 )--yikes, killer!
*Glute Hamstring Developer Sit-ups ( www.youtube.com/watch?v=BnQB_
jr2T-c
)--yeeeow, super killer! I would recommend going over glute-hamstring developer exercises with a trainer before trying them
*Russian Twist ( www.youtube.com/watch?v=oCB3kxqhbuY )
*Planks (prone and side; hold for 30 seconds each and repeat once)


My endurance strength circuit this week is going to be relatively easy, at least compared to what I have written for the next couple of weeks.
emoticon
These workouts look somewhat like a cardio circuit, and will utilize lighter weights or body weight. These workouts are mostly time-based and I won't be lifting to failure:

Unless otherwise noted: 30 seconds each exercise, repeat each round twice, then 1 minute rest before next set

Set 1:
Step-ups with overhead press
Push-ups

Set 2:
Wall Squats with stability ball
Plie Squats with stability ball

Set 3
Plank (prone)
Leg Lifts ( www.youtube.com/watch?v=0VTU1jVkCMg )

Set 4
Kettlebell Squat
Kettlebell Swing ( www.youtube.com/watch?v=q0jalJ-3e7U )--demonstrated by Lauren Brooks; I highly recommend her DVDs

Set 5
Jump Rope--Tabata (20 sec. hard--10 sec. rest x 8)

Set 6
Renegade Rows ( www.youtube.com/watch?v=Ggaj8hB0BUY )
Kettlebell Chop Lunge ( www.youtube.com/watch?v=Ggaj8hB0BUY )

Set 7
Muay Thai Knee-to-Armpit Drill 3 minutes ( www.youtube.com/watch?v=_QxLZtS3hGU )--for the drill, we repeatedly do the blocking motion while bringing the knee as close to the armpit as possible; really feel this in the hips and obliques

My upper body workout is a similar format to my lower body workout, and again is pretty simple (no special methods used):

Unless otherwise noted:
2 x 12 RM (2 sets each of 12 repetitions) at 2-0-2 tempo (2 counts up, 0 count pause, 2 counts down); 1 minute rest between sets

*Push-ups
*Pull-Ups (Modified)
*Barbell Rows 60 lbs
*Supermans ( www.youtube.com/watch?v=8szJuzPt-sg )
*Chest Press 60 lbs
*Incline Chest Press 20 lb dumbbells
*Biceps Curls 40 lbs
*Hammer Curls 15 lb dumbbells
*Concentration Biceps Curls (1 set, 8 RM, 2-0-6) 15 lb dumbbells
*Skullcrushers ( www.youtube.com/watch?v=d_KZxkY_0cM --he uses an E-Z curl bar, I used 15 lb dumbbells; the motion is the same holding a dumbbell in each hand)
*Overhead Press 15 lb dumbbells
*Medial Deltoid Raise 12 lb dumbbells
*Posterior Deltoid Raise 10 lb dumbbells
*Shoulder Shrugs ( www.youtube.com/watch?v=IIpWv_G5Q0Y ) 40 lbs



I will do a workout of Olympic lifts with heavy weights. I will probably use about 100 pounds for most of the lifts, except for deadlifts for which I will use 165 pounds, and the Power Snatch for which I will use perhaps 50 pounds. I know these weights sound very heavy but I am, as my exercise physiology professor put it when I was tested in the lab, "abnormally strong." I only worked with my trainer Ty for a couple of weeks on these, and felt I only had minimal training during that time. Fortunately, one of the guys in MMA is a trainer experienced in Olympic lifts can help me practice. I will perform more reps and use heavier weights as I master the moves. This week I will do 3 sets of 3 repetitions each with 2 minutes rest in between sets:

Hang Clean ( www.youtube.com/watch?v=jpXqVba1mFo )
Deadlifts
Power Clean ( www.youtube.com/watch?v=6TlbDQUWs0s )
Push Press ( www.youtube.com/watch?v=h6oQLMcTGTo )
Power Snatch ( www.youtube.com/watch?v=9nc4DpIzns8 )
Snatch Squat ( www.youtube.com/watch?v=8TuMlkkgX4E )



Hopefully this week goes a little more smoothly and I get in the workouts I've planned...

  
  Member Comments About This Blog Post:

CANNIE50 12/18/2011 12:15AM

    I am so glad you included the amount of weights and reps because it is so interesting for me to compare what I am doing to what other people do in their S.T. In a VERY few of my exercises I use the same amount of weight as you, and in others I look at the weight you are lifting and think emoticon. You are fiercely strong. I am excited for you to get into more Olympic lifting so I can live vicariously by reading about your progress in your blogs. PS I have a question for you. I often do 20 reps so I am guessing I should increase weight and decrease reps, right? I am most interested in tone but also want to increase endurance and strength, of course. I am going to meet with my friend who is a trainer, sometime next month, to go over my workout and make changes but I am interested in your perspective. Thanks Erin! emoticon

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APIRLRAIN888 12/18/2011 12:08AM

    Awesome

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Update on work situation

Saturday, December 17, 2011

"Your problem just became your stepping stone. Catch the moment."
-fortune from the fortune cookie that came with my dinner last night at work





I had been in a very unhappy place with my work over the past couple of years. There had been change-over in middle management and we were getting micromanaged left and right. We were getting shorted hours when we were supposed to be getting full-time hours and a lot of employees (including myself) ended up in financial crisis. Morale throughout my workplace tanked. Several people quit. Because people were unhappy, work ethic decreased and several good employees got fired. My power-tripping “supervisor” has been writing people up for minor infarctions. Needless to say, I had been job-hunting and applied for several other jobs. I was only offered 2 interviews, which I declined because they were for lower-paying positions at the companies to which I was applying. Needless to say, I have not had any luck finding a new job. I wasn’t going to quit my current job without having another job, but I kept hoping to get fired so I could collect unemployment. I wanted to get fired even if it meant losing my house. I hated my job that much.

Although I was still keeping an eye out for other jobs, I kept hoping that things would go back to being the way they were at this job. It used to be like coming home to come to work and I looked forward to seeing my tight-knit group of co-workers. While I am still not happy with our middle management (including my immediate “supervisor”), I have maintained respect for our company’s founders. The 4 men who started my company had a vision of a workplace with happy employees that were more like family than co-workers, where people came before profit, and where work did not encompass our entire lives. I had felt over the past 2 years that they had drifted away from this vision, but I believe they are coming back around. I felt like they had stopped caring about things like employees having enough hours and the quality of life with working here; when they stopped caring, the employees stopped caring, too.

However, there have been several recent positive changes. I will get to start working from home over the next couple of weeks, which is something I am very much looking forward to. With my introverted personality, I have a hard time being in our loud call center. It was one of the company's founders (our vice president and the person I consider to be my real boss) who decided I could work from home. Despite having given me a final warning because people have been nitpicking about petty crap, I think he saw a level of backstabbing in all of the tattling that was unacceptable. I am glad to know he values me enough to allow me to work from home and be removed from this environment. It is not cheap to set someone up from their house, so I appreciate the opportunity.

I was also concerned about having enough hours over the winter. Our call volumes tend to drop some during the winter and there tends to be less shifts available. This used to mean that many full-time employees would be severely shorted on hours. I can tolerate a pretty bad job as long as I know there is a steady paycheck, but the financial disaster brought about by being shorted last year made me hate my job even more. When we got our most recent schedule, I saw that I had been shorted almost every week. I marched into my boss's offoce, prepared to demand the proper number of hours. I asked him what I could do to make up for the shortage of hours, and he instantly responded that I could just log on to take calls whenever I wanted to assure I had a full 40 hour work week.

"Oh...okay. Thanks." Having fought tooth and nail for even the most basic respect at this job over the past couple of years, I was very happy to know that at the very least I will have steady and predictable income.

We ordered Chinese food at work last night. Since we are actually adequately staffed now, we had time to actually eat and enjoy our food. The calls are properly dispersed throughout the call center, and I am not taking nearly as many calls about human exposures because now they have staffed us with more EMTs and paramedics. We also have more veterinary staff so that we are not so overloaded with animal calls. I am able to focus almost exclusively on animal calls and putting my emergency and critical care skills to work. Yesterday at work was actually--*GASP*--a good day.

I am glad that it is getting back to the point where I am happier with my job.I am excited to work from home and hope that reduces my stress even more. I can’t fix all the micromanaging, but no job is perfect. I just wanted at least 1 positive thing to say about my job, and it was very disheartening to not be able to think of anything good for an extended period of time. I help save animals for a living, so I want my job to feel fulfilling--it certainly should be. I have not enjoyed feeling so apathetic over the past 2 years or so. Having a basic level of satisfaction with my job again has removed a very dark cloud that has been looming over me; my life feels much richer.

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

  
  Member Comments About This Blog Post:

MEWHENRYSMAMA 12/21/2011 7:47PM

    Erin!
So glad to hear this and hope it even gets better in 2012!
Sorry I have not been around, with illness and a malfunctioning email I was not getting blog info!
Good luck, my friend!
Mary

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KITTYKATGIRL7 12/18/2011 7:13PM

    Erin,
I am SO happy that your job situation is getting better. I know how tough it is to keep motivated when you hate going to work everyday, and even more when you're going to work, but not enough hours!!! Hopefully this is the beginning of a whole new work experience and it will be great.

Take care...
Becky

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WILSON425 12/17/2011 2:50PM

    Good for you. I had the worst boss in the world for 8 years before I finally said NO MORE! This jerk of a boss actually called me once a year for 4 years in a row, asking me to come back to work. Idiot!

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MUSICALLYMINDED 12/17/2011 1:33PM

    Good to hear! It must be awful to hate going into work. I used to feel like that until I changed jobs and found a better boss and group of people to work with.

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GEMINIAN1 12/17/2011 1:10PM

    I can relate to toxic work environments; so, I feel for you.
Sucks. All around.
I am very glad to hear that there is finally a light at the end of this, years long, tunnel.
Thanks for helping our furry friends too!
emoticon

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SMILINGTREE 12/17/2011 11:31AM

    When I worked at a call center, I noticed that if I had to sit near a loud person, I would get quieter and quieter, so I understand about the stress of a loud environment. I'm so glad that it is a bit better for you now, and hope that it continues to improve.

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AIRPEACH 12/17/2011 8:34AM

    This is great news. I am so happy to hear that things are improving.

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MRE1956 12/17/2011 6:49AM

    Good to hear that there is at least some semblance of "light at the end of the tunnel".....I will keep you in my best thoughts and hope that things turn around for the best!

emoticon

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SUNFLOWERSAVAGE 12/17/2011 4:43AM

    I'm glad things are looking up for you at work.
This time of year can be stressful enough without work placing added pressure on you.

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HONEYFULL 12/17/2011 4:02AM

    emoticon

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1HAPPYWOMAN 12/17/2011 3:04AM

    How wonderful that your work isn't draining you as much! We spend so much time there, and colleagues and workplace morale have a huge impact on quality of life.

And yay! you will have enough hours and soon get to work from home. I wonder if working from home will make you crave more socializing...? I found that living alone sure does that.

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APED7969 12/17/2011 2:12AM

    So happy to hear things are looking up! I hope they stay that way :)

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Workouts for the Week of 12/12-12/18

Wednesday, December 14, 2011

I've started writing out a more formal workout plan and wanted to start posting it on my blog as a way of journaling progress and for accountability. I will normally do this on Sundays before my "workout week" begins on Monday.



This week looks like this:

Monday:
emoticon Jiu Jitsu



Tuesday:
emoticon Cathe Friedrich High-Intensity Interval Training 40/20 DVD (40 second intervals with 20 second rest)
emoticon Upper Body Strength



Wednesday:
emoticon emoticon Jiu Jitsu and Muay Thai
emoticon Lower Body Strength



Thursday:
emoticon Day off!



Friday:
emoticon emoticon Jiu Jitsu and Muay Thai
emoticon Endurance Weights Circuit



Saturday:
emoticon Muay Thai sparring
emoticon Olympic Lifts



Sunday:
emoticon emoticon Kettlebells (DVD) and an abdominal workout



I will be doing yoga on Jiu Jitsu/Muay Thai days before I go to the gym. I'll also do a 10 minute jump rope warm-up on Jiu Jitsu/Muay Thai days right before class (2 minute jump rope intervals with 1 minute rest). The jump rope will help create some explosive power and increase my aerobic endurance (which is actually not that great right now).

I have been writing my strength workouts and I will be doing a program utilizing nonlinear (undulating) periodization. This means that I will be changing my program constantly. In my rotation, the workouts will vary from workout-to-workout (versus week-to-week or month-to-month). I will be doing 1 upper body split and 1 lower body split each week, and these workouts will vary the most in the methods performed. I will be doing 1 cardio-based strength circuit each week that utilizes more plyometric exercises (explosive motions such as jumping) to increase muscle endurance and power. Then I will do a day of Olympic lifts, which will help build strength and power.

For now, the upper and lower body splits will focus on building muscle hypertrophy (increasing muscle size) as well as some muscular endurance. The split workouts will be performed in the 12 repetition max (12 RM) range, meaning lifting to failure (or very close to it) at the 12th repetition. Working in the 12-15 RM range focuses on building muscular endurance, while 8-12 RM increases hypertrophy. I decided on 12 RM for the next several weeks to work at the high end of the hypertrophy range and work on endurance at the same time. Since both Jiu Jitsu and Muay Thai will help with endurance, I am not inclined to go above 12 RM for weight-lifting; I want to lift weights to build strength to complement my MMA training.

My upper body workout this week was fairly simple and straightforward and did not utilize any particular special methods as I will in subsequent weeks. It was as follows; I also listed the weights I used:

Unless otherwise noted:
2 x 12 RM (2 sets each of 12 repetitions) at 2-0-2 tempo (2 counts up, 0 count pause, 2 counts down); 1 minute rest between sets

*Push-ups
*Barbell Rows 60 lbs
*Supermans ( www.youtube.com/watch?v=8szJuzPt-sg )
*Chest Press 60 lbs
*Incline Chest Press 20 lb dumbbells
*Biceps Curls 40 lbs
*Hammer Curls 15 lb dumbbells
*Concentration Biceps Curls (1 set, 8 RM, 2-0-6) 15 lb dumbbells
*Skullcrushers ( www.youtube.com/watch?v=d_KZxkY_0cM --he uses an E-Z curl bar, I used 15 lb dumbbells; the motion is the same holding a dumbbell in each hand)
*Overhead Press 15 lb dumbbells
*Medial Deltoid Raise 12 lb dumbbells
*Posterior Deltoid Raise 10 lb dumbbells
*Shoulder Shrugs ( www.youtube.com/watch?v=IIpWv_G5Q0Y ) 40 lbs


My lower body workout was a similar format to my upper body workout, and again is pretty simple (no special methods used). I also tacked on some core exercises:

Unless otherwise noted:
2 x 12 RM (2 sets each of 12 repetitions) at 2-0-2 tempo (2 counts up, 0 count pause, 2 counts down); 1 minute rest between sets

*Deadlifts 90 lbs
*Squats 60 lbs
*Reverse Lunges 40 lbs
*Plie Squats 40 lbs
*Step-ups 30 lbs
*Leg Extension (machine) 50 lbs
*Hip Sled (leg press machine) 90 lbs
* Pilates Roll Over ( www.youtube.com/watch?v=stgt8
qIjIoU&feature=related
)--I think this one will really help my Jiu Jitsu!
*Glute-Hamstring Developer Back Extensions ( vimeo.com/22687897 )--yikes, killer!
*Glute Hamstring Developer Sit-ups ( www.youtube.com/watch?v=BnQB_
jr2T-c
)--yeeeow, super killer! I would recommend going over glute-hamstring developer exercises with a trainer before trying them
*Russian Twist ( www.youtube.com/watch?v=oCB3kxqhbuY )
*Planks (prone and side; hold for 30 seconds each and repeat once)


My endurance strength circuit this week is going to be relatively easy, at least compared to what I have written for the next couple of weeks.
emoticon
These workouts look somewhat like a cardio circuit, and will utilize lighter weights or body weight. These workouts are mostly time-based and I won't be lifting to failure:

Unless otherwise noted: 30 seconds each exercise, repeat each round twice, then 1 minute rest before next set

Set 1:
Step-ups with overhead press
Push-ups

Set 2:
Wall Squats with stability ball
Plie Squats with stability ball

Set 3
Plank (prone)
Leg Lifts ( www.youtube.com/watch?v=0VTU1jVkCMg )

Set 4
Kettlebell Squat
Kettlebell Swing ( www.youtube.com/watch?v=q0jalJ-3e7U )--demonstrated by Lauren Brooks; I highly recommend her DVDs

Set 5
Jump Rope--Tabata (20 sec. hard--10 sec. rest x 8)

Set 6
Renegade Rows ( www.youtube.com/watch?v=Ggaj8hB0BUY )
Kettlebell Chop Lunge ( www.youtube.com/watch?v=Ggaj8hB0BUY )

Set 7
Muay Thai Knee-to-Armpit Drill 3 minutes ( www.youtube.com/watch?v=_QxLZtS3hGU )--for the drill, we repeatedly do the blocking motion while bringing the knee as close to the armpit as possible; really feel this in the hips and obliques


Finally, I will do a workout of Olympic lifts with heavy weights. I will probably use about 100 pounds for most of the lifts, except for deadlifts for which I will use 165 pounds, and the Power Snatch for which I will use perhaps 50 pounds. I know these weights sound very heavy but I am, as my exercise physiology professor put it when I was tested in the lab, "abnormally strong." I only worked with my trainer Ty for a couple of weeks on these, and felt I only had minimal training during that time, but fortunately a lot of the guys at the gym are very experienced with Olympic lifts and Crossfit to help me practice. I will perform more reps and use heavier weights as I master the moves. This week I will do 3 sets of 3 repetitions each with 2 minutes rest in between sets:

Hang Clean ( www.youtube.com/watch?v=jpXqVba1mFo )
Deadlifts
Power Clean ( www.youtube.com/watch?v=6TlbDQUWs0s )
Push Press ( www.youtube.com/watch?v=h6oQLMcTGTo )
Power Snatch ( www.youtube.com/watch?v=9nc4DpIzns8 )
Snatch Squat ( www.youtube.com/watch?v=8TuMlkkgX4E )

So, that is my workout plan for the week. I can feel the sweat pouring already...

  
  Member Comments About This Blog Post:

MUSICALLYMINDED 12/17/2011 1:30PM

    OK, you've officially put my "hardcore" workout schedule to shame... LOL

I love Superman exercises! Don't those get rid of back rolls? I need to do more! We do those in my Abs class.

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MORTICIAADDAMS 12/16/2011 7:56PM

    Great work out. You are amazing!

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1HAPPYWOMAN 12/15/2011 12:55AM

    Yeah, I got sweaty just reading that. You continue to amaze me... Actually, I'm a little intimidated emoticon

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GEMINIAN1 12/14/2011 11:57AM

    emoticon emoticon emoticon emoticon emoticon emoticon

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APIRLRAIN888 12/14/2011 7:47AM

    Wow

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JSALERNO 12/14/2011 7:29AM

    WOW! I CAN'T WRAP MY HEAD AROUND ALL THAT!

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