Summarize the following:
If you find yourself irrationally angry at something a coworker is doing, that is not the time to confront her. Wait until you've calmed down and have a clear head. You may decide that you don't even want to confront the person. You don't want to bring up a problem in the presence of twenty coworkers in the break room. However, if you think the confrontation could go badly, you might want to bring someone else along to help mediate or to at least witness the confrontation. You need to be polite but assertive. That is, you don't want to downplay the problem, but you don't want your coworker to feel like you are attacking him. For instance, if the problem is a coworker is playing music too loud, try approaching it this way: "Can I speak to you for a minute? I'm sorry to bother you about this problem, but your music being so loud really distracts me from my work. Is it possible we can find a solution to this problem?" Don't drag in everything you think is wrong with the person. Stick to the facts. Also, don't name call or degrade the other person, as those actions are not professional and reflect badly on you. You can also lower the tension of the situation by cracking a joke. Usually, it's best to make the joke at your own expense, sort of putting you and the other person on the same playing field. That is, when you're bring up something negative about another person, you are creating a negative tension between you two. By cracking a joke, you can help erase some of that tension. For instance, if you've noticed they left a mess again in the kitchen, you could say something such as "I noticed you left a mess in the kitchen. Would you mind cleaning it up? Don't worry, I'm just as bad. I'm such a slob sometimes; they may need to send in an excavation team for my dirty dishes at home, haha." When you need to bring up something negative, try starting and ending positive. That way, your coworker doesn't go on the defensive when you first start talking to him, and he won't leave the conversation with a sour taste in his mouth. For instance, if your coworker won't be quiet about politics, maybe you could say, "I love how enthusiastic you are about your political beliefs. However, you are making some people uncomfortable who don't share your views. Could you maybe save that conversation for after work? It's great how passionate you are; few people care that much." In every relationship, you have to give as much as you take. Therefore, if you're demanding that your coworker give up something, try to offer something in return. For instance, if you ask your coworker to turn her music down, try saying you'll also wear headphones to help the problem. Trying to out-annoy the other person is likely to end badly. For instance, if you don't like that someone is playing her music too loudly, increasing the volume on your music isn't going to solve the problem. Plus, it will get other coworkers annoyed at you. If direct confrontation isn't your thing, you can still find away to approach the problem. One good way to do that is to bring it up in a work meeting as a general office problem. For instance, you could say, "I've noticed the noise level in the office has gone up dramatically lately. Could everyone please pay attention to the amount of noise you're creating?"

summary: Wait until you're calm. Don't approach the person publicly. Approach your coworker with the problem. Keep it professional. Try a little humor. Bookend the conversation with positive notes. Don't just demand. Don't retaliate. Take a sideways approach.


Summarize the following:
HIRT is a type of resistance training that pushes you to your physical limits.  It involves doing lots of different exercises consecutively without breaks.  To perform HIRT, string several exercises together into a “super-set.”  A super-set consists of multiple exercises done as fast as possible over a set amount of time. For instance, you might perform 10 bicep curls, 10 push-ups, and 10 sit-ups in a cycle for eight minutes straight, but with 1 to 1 ½ minute breaks in between sets.  After completing your last set of 10 sit-ups, you would start again by doing 10 bicep curls. When doing resistance training, it is important to lift enough weight to feel strained, but not so much that you hurt yourself or that your form is compromised.  To determine the right amount of weight for you, start lifting with the least amount of weight.  Perform 8-12 repetitions of the given exercise.  If you do not feel winded by the end of the set, add weight in five-pound increments and try again. You’ll know that you’ve found the right amount of weight for you when you feel winded after 8-12 repetitions of the exercise in question. .  Place your hands on the floor in front of you.  Push your legs out behind you and balance on your toes.  Position your feet in such a way that they are perpendicular to the floor.  Keep your back and legs in a stiff, straight line.  Lower your body so that your elbows bend at 90-degree angles and your chest barely touches the floor.  Push back up off the floor to return to the starting position. Lie flat on the bench and grasp the bar with both hands.  Your hands should be slightly wider than shoulder width.  Lower the bar slowly to your chest.  Keep your glutes and abs tight, and arch your back as you lower it.  When the bar touches your chest, push it back up to the starting position. Set the barbell in a squat rack or cage.  With the bar just in front of your head, place your hands on it with your palms facing forward.  Lift the bar off the rack and lower it to shoulder level.  Push the bar up above your head, keeping both arms at an equal height.  Place your hands at a distance from one another that is slightly wider than the width of your shoulders. Each hand should be placed equidistant from its corresponding end of the bar.  In other words, your left hand should be the same distance from the left end of the bar as your right hand is from the right end of the bar. After you’ve extended the bar above you as far as possible, bring it down slowly to the starting position. Stand with your feet hip-width apart.  With the barbell in front of you on the floor, grip it with your palms facing backwards toward you.  Keeping your back straight and your chest forward, push up with your legs and thrust your hips forward.  Carefully lower the bar to the ground to return to the starting position.  Your arms should remain straight and your hands should continue gripping the bar throughout the deadlift. Take care not to bend your back during the deadlift. Hold a dumbbell in each hand with your palms facing out.  Keeping your elbows tight to your sides, pull the dumbbell toward your opposite shoulder.  For instance, if you’re holding a dumbbell in your right hand, pull it up toward your left shoulder.  Pause for one second when you touch the dumbbell to your shoulder, then slowly bring it back down to the starting position. .  There are a number of aerobic exercises that could also help you reduce your myostatin levels.  For instance, you could ride a bike, go for a walk or run, or use an elliptical.  While resistance exercises should be performed at high intensity, aerobic exercises should be performed at moderate intensity. Exercising at moderate intensity will give you a feeling similar to that you get when walking briskly, and should make you feel that you’re working at about 50% of your maximum physical output.
summary: Do high-intensity resistance training (HIRT). Choose an adequate weight level. Do push-ups Use the bench press. Do an overhead press. Do a deadlift. Perform a cross-body curl. Try some aerobic exercise