By KRS Edstrom
I am having a problem with a peer who undermines my efforts and has taken full credit for projects we have worked on together. I have tried to talk with her about it, but she claims innocence. I hesitate going to the owner of the company, as it might appear too self-serving. What do you think?
Undermined at Work
You were right trying to talk with your peer but it’s time to take the next step. Talk with the owner about the situation calmly and factually versus with emotionally-charged accusations. Relate that this has been going on for some time. And have examples ready, if needed.
Mention that it is discouraging and hard on your morale. These are red
flags for anyone trying to run a healthy, profitable company. Don’t be surprised
if the owner knows more about the situation than you think. Your vocalization of
it may be just what is needed to make a change.
I recently began running again and my outer knee is hurting quite badly. I stretch out before and after workouts so I just can’t figure it out. Any ideas?
Knee Hurt Running
Dear Knee Hurt,
Eliminate running until your knee heals. Try swimming and other activities that don’t aggravate your knee. Then EASE back into it, walking slowly, then faster over time. Each day be sure to start your exercise gradually, giving your muscles plenty of time to warm up. Follow that advice for whatever exercise you do at every level.
You may have caused some damage by stretching before your workout. Never
stretch a cold muscle! Save your gentle, slow stretches for after your workout.
You might also want to strengthen the muscles around your knee. Here is one of
the best exercises (no equipment needed!).
Sit on the floor, legs together and in front of you, arms slightly behind your hips, bracing you up. Lift your right leg off the floor so your heel is 6-12 inches off the floor. Keep your knees straight as you “pulse” the leg up and down about 2 inches while counting.
Focus on contracting the muscles directly above your knee. More is not better
— do not try to raise the leg high or swing it wildly. Maintain control of the
small movement and you will feel the muscle working. Build up the number of
counts gradually. Repeat with the uninjured leg to maintain structural balance
and maximum healing.
I have had two C-sections (the last one six years ago). I am frequently asked, “Are you pregnant?” I am embarrassed because my clothes do not hide my stomach. I have worked out three times a week for 45 minutes in aerobic classes and 15 minutes in Ab classes but am not having any luck.
I am 42 years old and have become frustrated. What can I do? I weigh 163 lbs. and I am about 5’ 7”.
Because the muscle is cut during a C-section, it may not always grow back exactly as it was before the pregnancy, and women may have a problem with a protruding stomach. The good news is that today the incision (either horizontal or vertical) is much smaller and is done in the lower abdomen versus the main body of the uterus.
While there may be corrective surgery for extreme cases, I have found that by retraining the muscles, results can be obtained without surgery. I have worked with women who, in the beginning, had minimum muscular control and could not even pull in (contract) their stomachs.
After 6-8 weeks of conscientious exercise, changes in both control and tone
become noticeable. In a sense, it’s like rehabilitative physical therapy for the
One of the best exercises for this problem is stomach isometrics which is part of the “No Time to Exercise Program” in my book “Healthy, Wealthy & Wise.” Simply pull in your stomach and then release. Repeat this until the muscles are exhausted, once to several times each day. You can do this in your car, while watching TV or just about anytime.
You also have some weight to lose and no amount of stomach work will help
that. Watch your fat intake and get down to your fighting weight. You might find
that you don’t have quite as bad a stomach problem as you think.
KRS Edstrom, M.S., is an author, lecturer and columnist. She offers private sessions (by phone or in person) and seminars on meditation, stress, pain, weight loss. Her books and audios offer solutions for healthful, conscious living. For free soothing guided meditations and more information, visit www.AskKRS.com. Call or email: KRS@AskKRS.com
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