Social Science Learning Education Journal

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Social Science Learning Education Journal (ISSN: 2456-2408)

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Reaching Milestones In Swimming and Fitness

Swimming is one of the best fitness routines you can engage in. You burn 600-1000 calories in an hour and use your muscles as resistance training while improving your cardiovascular system. This is one of the reasons why people often feel tired after swimming laps in a pool. Reaching personal milestones while swimming is something of an "upper" in life as I notice the challenge becoming easier and easier forcing me to adjust my routines.

Fitness milestone achieved.

Six months ago swimming at a moderate pace was relatively easy but swimming at a sprinter's pace required heavy oxygen and effort. By the time I got down the length of the pool and back I was out of breath. Now that is no longer the case. I sprint with all my might from one side to the next and don't feel much on the other side.

Because the obtainment of enough oxygen and heart rate continues to stay under optimal fat burning levels I have to adjust the swimming exercise to continue to get a benefit. Instead of the typical rest time between sprints I will seek to shorten it just a little and then use various other strokes to augment muscle fatigue. Doing so will allow me to keep my heart rate up for higher periods of time to maximize cardiovascular benefits.

 New milestone are created.

Continuous benefits of exercise come from reaching a level of fitness and then adjusting the routine to ensure there is enough stress on the body to change. It is this moderate level of stress that forces the muscles to grow and the body to adjust in order to meet new standards. We are amazing machines and if we push ourselves a little we can obtain phenomenal growth results.

2017 Workplace Strategies Conference

Coaching, counseling and getting employees to improve their motivation can be difficult. Solid HR practices can help in many ways. You may want to attend one of your San Diego SHRM Workplace Strategies Conference.........

Join San Diego SHRM on September 27 as we present the 2017 Workplace Strategies Conference at the University of San Diego Joan B. Kroc Institute for Peace and Justice! Whether you're a season veteran or just starting out, there is something for you at this conference. Choose from 15 different breakout sessions on a wide variety of topics, including: Millennials, Coaching, Leadership and Effective Communication. For a full listing of breakout sessions, please see below!

Rates increase after August 31st! 

Wednesday, September 27, 2017
University of San Diego Joan B. Kroc Institute for Peace and Justice
5998 Alcala Park, San Diego, CA 92110
7:30 a.m.-4:10 p.m.

CLICK HERE TO REGISTER

Breakout Sessions: 

• Simple Reward Practices for the Millennial Generation
• Coaching for Respect: A 10-Step Process for HR Professionals
• Learning Basic Mindfulness, Stress Management, Relaxation and Focus
• Building Trust in the Workplace
• Art of Persuasive and Influential Communication
• Action-Based Coaching
• Generational Differences
• Think Like a Negotiator
• The Five Behaviors of a Cohesive Team
• Executive Presence
• Productivity 
• Leveraging Your Strengths to Maximize Your Leadership Potential
• Accountability
• Negotiation

Managing Your Time by Breaking Up Your Day into Sections

Those who work on their goals each day are most likely to accomplish them over time. Because we have a lot of stuff going on in our professional lives with work and personal activities it is necessary to break out and categorize our days to keep them simple in our mind. While these categories are just constructs they can help us keep things organizations and let us know where our attention is best focused.

I like to break my day into 4 parts:

• 1. Early Morning: Get ready for work and go to the gym. 
• 2. Day Time: Focus on my professional career. 
• 3. Early Evening: Catch-up, dinner, household chores, etc...
• 4. Late Evening: Extracurricular activities.

Alternatively, people may consider breaking their day into three parts. For example a student could break up their day into the following:

• 1. Early Morning: Review coursework, gym, prepare for the day. 
• 2. Daylight Hours: Attend classes, run errands, study.
• 3. Late Evening: Extracurricular activities.

Each day has its own general time frame with activities that need to be accomplished so you can gain traction on your goals. Your focus is on prioritizing your activities in each of these sections to those that are most important. When the time comes to move into the next section your focus changes and you prioritize again. It will help you maintain your focus and energy throughout the day without getting lost in the thousands of little things we have to accomplish.

Developing Inner Confidence for Performance

Inner confidence, the power that comes from within, develops from years of self-reflection and personal growth. Partly a product we create ourselves and partly something given to use from our social environment we are able to formulate a sense of self that shows in our personal characteristics and demeanor. Those who have inner self-confidence feel they can handle most of the challenges of life and continue to move forward when many others give up.

There is a difference between arrogance and confidence. Arrogant people are partially delusional in their sense of self. They have so buried their faults that they no longer can see them. As a weakness, they do not do well taking in information or learning from their mistakes. In many cases, they leave organizations and people worse off then when they meet them.

Confident people have a deep intuitive sense of themselves that they have gained throughout their lives. They know their strengths and their weaknesses and can draw on their skills to create overcome challenges. Because they feel positive about themselves and have gained significant experience in life they are "confident" in social situations.

When we think of confidence it isn't about always being right or better than people. Their humbleness makes them better than others because they are slow to judge without information and quick to recognize when they made a mistake. They are in essence the type of happy, honest, and helpful people that we want to raise from childhood. Their capacity of honesty leads them to the highest stages of human development.

Modern pop culture often pushes people to be vain and arrogant. While this can be attractive on the outside such people are difficult to work with, make lousy partners, and often soak up unnecessary resources feeding their egos. To have confidence is to attract people to you from your genuine beliefs and true leadership skills. Arrogant individuals often crumble when pressures are high and they must perform because they have not developed the true skills beyond showmanship.

Playing it "Cool" and Being Patient Leads to Greater Decision Making

Patience is a virtual that leads to wisdom. Some people act and react to any little provocation or stimulus. Others have learned to relax, take in the situation, and then formulate a response that has the greatest chances of success. It doesn't matter if we are discussing business, friendship or conflicts. Stopping for a moment and thinking might make a big difference in how things turn out in the long run.

Our first reptilian brain responds to a challenge using emotion and energy. While it many times can be intuitively correct it doesn't always lead to the best possible choice. When under pressure we sometimes anchor onto a specific piece of information and then interpret all other things in relationship to that negative piece of information.

Our perception becomes skewed and narrow.

When we have the chance to sit back and relax we can get a better perspective of the problem. We can see the wider context of the information, avoid anchoring on negative information and evaluate the possible outcomes. Our second, or logical brain, has an opportunity to see the world from a more holistic perspective.

We open up our brains to other information.

Consider a situation where you just found out a competitor business copied one of your products. In your anger you call the owner and begin to complain about how you are going to take legal action and your going to sue. In a huff you slam down the phone but the problem didn't go away!

Certainly that is one way to handle the situation but is there a better way? Instead you decide to review the product, find out specifically what was copied, you tracked the product and its sales channels, and consulted with an attorney. If needed you can create a solid case as to how and where the copied product was sold.

Perhaps the end result of the two decisions is a few million dollars in legal damages. Or maybe you were able to avoid serious embarrassment when you found out it has not been copied as defined by law. Either way, your ability to slow down and think gave you some options that were not there when you were a slave to your emotions.

There is a beneficial place for the use of the first reptilian brain and the second logical brain. Each can enhance the other when they are placed in proper perspective. Unless you are under immediate threat, you have an opportunity to think about issue and find the best way forward. It requires you to use a little more patience to understand the situation completely and then evaluate the alternatives. As you get older and more wise you will naturally be able to think before acting or commenting which leads to the best possible reflective ability.

Workouts Without A Gym

Sometimes you may find yourself without a gym and you are forced to take time off from your normal workout routine. Where some people find an excuse to give up others might find an opportunity to adjust their workout to do something new that keeps them motivated. Not having access to a gym doesn't mean you can't engage in fitness.

I live part of the time in a small logging town in the northern part of Michigan. Sundays are the day that almost nothing is open. The gym is closed and you are on your own. There are other times where you may be staying at a backwoods cottage without any access to a fitness center. And yet for others, traveling and staying in hotels is an issue.

Your body has its own gym built into it. You can complete cardio, weights and flexibility training without necessary picking up a single weight or jumping on an elliptical machine. Here are a few ideas that may help you when you don't have an opportunity to go to the gym:

1. Cardio: Jogging, walking, or cardio videos on YouTube. Put on your shoes and hit the street and start running or walking. If you are forced to stay inside then look for YouTube videos.

2. Weight Training: Push-ups, sit ups, leg lifts, squats, bur-pees and other body weight exercises. There are a lot of them so you might want to search around and look a few up. Don't forget that some isometric exercises also work well.

3. Flexibility: Consider the benefits of yoga and Pilates. You can increase strength and flexibility without even breaking a sweat. You only need a couple of feet to engage your body and mind.