By Frank Buch
Another health challenge was announced in the last week of August. This time the goal is to do 10,000 steps each day for 5 days. This will end up in 50,00 steps for a whole week.That sounds quite a lot to me. Usually I do between 3 and 4 thousand steps per day. Now doing 10,000 each day for 5 days is a real challenge. I prepared myself mentally and set the goal to go running (on a treadmill) each day of the week.
While in the office, I managed to get around 3,000 steps in. So, I had to go to the gym and take my plan into action. I went on the treadmill and used a pre-set routine that is 5 miles long. (I never ran more than 5k which equals 3.1 miles).
I knew if I finished 5 miles, then I would hit the 10,000 steps target for the day. My calves started hurting just a few minutes into the run and then around 20 minutes later my feet started to slowly get numb. Nevertheless, I wanted to get my steps in for the day and hit my personal goal of running 5 miles. After 62 minutes, I finally reached the goal and was happy to finish the run and get some rest.
I completed day #1 with a total of 14,514 steps!
Getting up in the morning, I knew I would get some soreness in my legs as I have never run 5 miles before. Usually it takes around 20 – 24 hours for me to become sore in a muscle. Using this information, I decided to start my day off running first to avoid any kind of muscle pain in the late evening.
That means I headed into the gym right in the morning, before work. I accepted the challenge and went for another 5-mile run. This time it felt even more difficult, but I had my phone with me and distracted myself from the pain by watching some motivational YouTube videos. It worked out great! I even finished the 5 miles two minutes faster than the day before.
After taking a shower I went straight into the office. Having on-site client meetings on Tuesday led to even more steps that day. I was able to finish day #2 with an all-time high of 17,788 steps!!
I was planning to run again, but this time the soreness from the last two days took over. After work I was able to do a little bit of running, but I couldn’t reach my personal goals to complete the 10,000 steps on Wednesday. Therefore, I ended up with only 9,062 steps! Still a high number and having in mind that I finished the first two days with a lot more steps I had built myself a buffer.
On Thursday things went somehow worse. I felt some pain in my left foot. My body was not used to this kind of intense training and running for an extended period. I still wanted to get the 50,000 steps by the end of the week. Therefore, I took it slow, did my usual 3-4k steps a day and headed into the gym after work. There I only took some slow walks and did a usual full body workout (leaving out the legs).
That day I was only able to get up to 8,598 steps. This lead me to a total of 49,962 steps by end of Thursday. At this time, I knew I am safe and can easily finish the 50,000 steps by end of the week.
Fridays throughout the summer we had Summer Fridays in the office, that usually included outside activities. The 3rd Friday of the month was special as we had a BBQ party after work in a park nearby. There we had lots of fun playing cornhole and soccer. This helped me getting my steps up again for the final round.
At the end of the day I reached another 9,265 steps. Finally, the challenge was over, and I hit my goals!
It was fun and really challenging to get up to 50,000 steps in a 5-day week. I knew I could do it and believed in myself from the beginning. In the end it’s all about the effort that you put into it. Same with every other aspect of life: the more time you dedicate to your goals, the more likely you are going to achieve them.
I was happy I participated in the challenge. Next time I may pace myself in the beginning to stay strong until the end. Next goal: Spartan Beast 14+ mile run this weekend 😊
Thanks for reading!
Everything is better in your pajamas! For the past couple of weeks, employees of Sulzer US have been working remotely from their homes, as they patiently await the news to move into their brand new Sulzer office space! Until then, working from home is the way of life for our IT family.
Check out some the work stations that have been keeping our employees busy!
At Sulzer US, we aim to make an impact! In anticipation of the upcoming school year, we hosted a School Supply Drive from July 30th through August 17th. The supplies were collected in our office and brought to Jersey Cares, a non-profit volunteer organization. Jersey Cares works with dozens of schools, children’s shelters and community centers with the goal that no child in New Jersey will have to arrive at his/her first day of school without these basic necessities. At the conclusion of the drive, we collected an outstanding total of 55 items – including 6 backpacks! We look forward to more philanthropic and volunteer initiatives in the future!
Technology plays a critical role in today’s workplace, whether you work in the IT industry or not. We used to have cell phones, for example, for the sole purpose of getting in touch with others while being on-the-go. (Landlines are a thing of the past!) Now cell phones have internet, and we can use them for just about anything. In our daily lives, technology is needed everywhere, and found everywhere. We’re here to help narrow it down and provide a few of our favorite sites to keep on top of what’s trending and what you can expect next in the industry. According to an article on Forbes.com, “poor or outdated technology limits human experience in significant ways,” so in today’s world, it’s even more important to stay ahead!
If you’re looking for fresh, new ways to stay on top of the ever-changing world of technology, consider subscribing to newsletters. The site can email you daily or weekly updates, or just be there for you when you need to look up a specific topic.
We took a poll from some of our employees and asked for their go-to sources for the latest trends and must-reads. Here are some of our favorites!
By, Cristina Moreno
*Runs to the computer* Hi everyone, I am back and out of breath! This month, to continue Sulzer’s summer wellness challenge series, we turned up the heat. According to the Mayo Clinic, adults should get at least 150 minutes of moderate aerobic activity per week. So, our challenge was to complete just that! When divided across five days, the challenge called for about 30 minutes of exercise per day from Monday to Friday. Totally feasible!
To hold participants accountable, we created a chart to track your daily minutes of exercise completed each day. We set one rule to make sure it was fair: workouts had to be completed outside of work hours – we were encouraged to practice exercising at home in hopes it would create a new routine!
While I do not consider myself a fitness guru, I generally exercise a few times a week. For this challenge, I promised myself to at least get a little exercise every day. Did I achieve my goal?
Day #1: It’s Monday- I’m tired, but I wanted to start this challenge off on the right foot (literally). I quickly got ready for work and took my puppy, Molly, out for a brisk morning walk around our block. Since it is early in the morning, the weather is perfect and I have time to enjoy a cup of coffee. I enjoy taking morning walks whenever I can because it helps me wake up and get the blood flowing. After work, I went home and quickly changed into workout clothes. Before doing anything else, I went to my mini-home gym and completed minutes on my Stairmaster. I believe that it is important to get my workout in before getting too comfortable at home because once I sit on the couch or begin household chores, forget about exercise!
Daily exercise: 45 minutes
Day #2: Tuesday- and for me it was more like Doomsday. I took Molly out for another walk and decided to take a different route resulting in 25 minutes of exercise and it is only 8am! When I got to the office to log my minutes for Monday, I couldn’t help but notice that some people completed upwards of an hour on Day 1. Refusing to get discouraged, I reminded myself to never compare! After work, I went home and tried a time under tension class on the Daily Burn . I have been a member for over 3 years and I love being able to take a class from anywhere using the app. The class for today was so INTENSE that I found myself unable to walk up the stairs for a good 10 minutes.
Daily exercise: 60 minutes
Day #3: Wednesday- So now I am sore from Tuesday’s workout and I am not a happy camper. I still went for a walk in the morning with Molly before work. Feeling a little unmotivated, I stopped by Marshall’s after work and got some fun fitness gear. I would be lying if I said athleisure was not one of my favorite fashion trends of all time. How do I justify owning so many leggings and sneakers? By reminding myself that I can wear it to both work out and hang out. Also, cute sportswear motivates me to work out.
Daily exercise: 20 minutes
Day #4: Thursday- and I am still sore… why? Two days out from Tuesday’s intense workout and I can barely get out of bed. I took 15 minutes this morning to stretch and try to release my muscles- I guess that means I had a good workout! After work, I decided to go outdoors for a jog. I live near a track so I walked over, jogged a mile, and walked a mile. As I cooled down and walked home, I treated myself to an ice cream.
Daily exercise: 45 minutes
Day #5: Fri-YAY! Good news is that I am less sore thanks to Thursday’s jog. I was able to make it through the work day without falling out of my seat. Fridays during the summer, we have 1.5 hours of free time to relax and bond as a team. I took advantage of the nice weather and played a little frisbee. Having completed the 150 Minutes challenge, I could have easily gone home and binge watched The Office. Instead, I kept the momentum going when I got home and completed 20 minutes on the Stairmaster to start my weekend.
Daily exercise: 35 minutes
Committing to five straight days of exercise with my schedule was not as easy as I thought, but I surpassed the minimum amount and worked out for a total of 205 minutes! It wasn’t easily achieved, however. Three reasons why I struggled: things happen last minute, life gets busy, or I am just plain tired. I will also throw in, “the weather is gross” as a valid excuse. I did, however; learn that endorphins are like magic and that simple fact kept me going. Getting to the Stairmaster was tough on occasions, but I never once regretted it when I was done.
This fitness challenge was there to push me out of my comfort zone (which typically consisted of sitting on the couch) and showed me how much better it feels to get up and move. Moving forward, whenever I feel lazy, I need to remind myself of how great I will feel after a workout. Now that I’ve completed this challenge, I have learned that I am capable of exercising more frequently and I just need to stop with the excuses!
Super excited for our next challenge!
We’re in a summer state of mind…
Our #FridayFavorite this week features wallpapers for every summer flavor! So if you’re looking for ways to incorporate this sun-loving season into every part of your life (like we are), get your inspiration from one of these summery scenes to put on your laptop, computer, or phone!
These are just some of our favorites we’re using to celebrate #summer!
As a recruiter in IT (even as new as I am!) I have seen a lot when it comes to resumé mistakes. When applying for any job, that single piece of paper is the first impression that a business or recruiter will have on you – so why not spend a little extra time to make it stand out? If you want the chance to prove your skills in an interview, you need to build a resumé that will catch the recruiter’s eye, without drowning them in every single technology you can think of. While the art of resumé writing may seem challenging, it doesn’t have to be!
Here are some tips for putting together a resumé that will stand out without stressing you out!
Start with a Strong Summary
Give your readers – in this case it could be, an IT Recruiter, Developer, Hiring Manager – something that will grab their attention and lure them in to continue reading, but it shouldn’t be too long either. In your summary, include a brief insight into your strongest skills and experience as a developer, and why you’re interested in the role you’re applying for – make sure to double check that your core skill set aligns with what the job posting is requiring.
List Your Best Features First
No, this doesn’t mean you should attach a glamorous headshot. (Whereas headshots are more commonplace in Europe than in the US, different regions have different standards of what should be on a resume so, be sure to do your homework! Recruiters will firstly see what’s at the top of your resumé, so it’s important to put your best accomplishments there. Create an accomplishment section and list using quantifiable descriptions. Did you build your team from the ground up? Did you take the lead on a major project? Did your app win a major award? This will make it easy for the recruiter to see and understand what you’re proficient in, without being overwhelmed. Also, be sure to write in your experience section the technologies used and what your individual role was in the project. This will keep the recruiter from guessing!
Customize Your Skills
It’s important to use the same technique as above – customization. Whether applying for a back-end developer or a UX designer role, you should be customizing your accomplishments and skills by catering to the requirements of the job you are applying for. You may be qualified and applying to two different roles that both have similar yet distinctly different technology stacks – this should be highlighted per role! You could also refer to the job description before deciding to apply. The skills listed here will be the foundation of how you should word the skills you choose to write but please, don’t copy and paste.
It’s Ok to Ask for Help
Although you may be a master at writing code, that doesn’t mean you’re a master of resumé writing! Don’t be afraid to use a template to form the layout and organization of your resumé or hire a professional resume writer – you can usually find freelancers on sites like UpWork for this! However, while using a template is helpful to organize the flow of your accomplishments and experience, it’s not meant for copying information. We’ve experienced this ourselves when our technical developers received two identical resumés – as if copied and pasted with a different name slapped on the top (that’s a big no-no!).
As a developer, you already understand the importance of being accurate in your work. One small mistake can mean the difference between a successful deployment or hours of checking and testing code. Double check your resumé for misspelled words, typos, and grammatical errors – it’s MongoDB not MangoDB, and yes, we’ve seen that too. Autocorrect can be your best friend or your worst nightmare, so it couldn’t hurt to have a real-life friend check, as well!
Know Your Resumé Inside Out
Have a friend sit down and quiz you on every word. You should be prepared to answer any question a recruiter may ask you. After all, anything written on your resumé is fair game! This means you shouldn’t inflate your skillset. If you studied Java in one class, that one time in college and haven’t used it since, you’re probably not the Lebron James of Java! Interviewers want to see your real worth, and they’ll hire you for being you!
Take these tips into consideration when applying to your next role! Remember that no single resume is right for every job, so take the time to read it through and make necessary changes before submitting. Good luck and happy job searching!