SIMPLE WAYS TO LOOK AFTER YOUR POSTURE AT WORK

You’ve probably read by now that sitting is the new smoking, meaning it’s really quite bad for our health. In fact, a study found that for every hour of seated TV watching we enjoy, we cut about 22 minutes from our life span.

Even if you’re not a couch potato, you might still work in an office and sit at a desk for eight (10, 12?) hours a day. One option would be to quit and get a retail or hospitality gig, though really, that’s not very practical.

Instead, we’ve asked a pro to help us better your posture at work.

“Posture at a desk is critical, especially with the lengthy hours most of us spend at work these days,” Chiropractor Dr. Rick Schlederer told The Huffington Post Australia.

“A stand-up desk is a good option if it’s available, but there are a few other ways to avoid the “slumping forward” posture most people inevitably lapse into.”

First, Schlederer suggests we get moving, much much more than most of us currently are.

Move around off your chair every 30 minutes at least, though ideally every 15-20 minutes if practical. Try getting up and grabbing a glass of water or walking for a couple of minutes in that time. Set your alarm on your phone or desk to remind you that it’s get up and walk around time.”

“Second, focus on bringing your head back to sit over your shoulders, not bringing your shoulders forward to meet your head position. The effect of having your head drop too far forward is scientifically proven to increase it’s weight load on your shoulder and neck muscles by around seven times or more. For example, if you hold a heavy object in your arms out in front of you with your arms straight it is a lot heavier and tiresome than it is when you hold the same object right up against your body,” Dr. Schlederer said.

It’s also important to stretch in your chair. Not just once a day, but regularly.

“Stretch your arms up and invert your palms skyward as you tilt your head back to look up to the ceiling, and hold for 10 to 20 seconds. Repeat this regularly. The goal is to imagine a piece of wire or string is attached to the crown of your head and is being pulled directly up, giving the nice tall posture that engages all the right core muscles and takes load off the smaller accessory muscles in your neck and shoulders.”

“If needed, start with a small rolled-up towel behind the small of your lower back to get the feel for what the right posture might be. As with anything if there is any pain or discomfort, seek advice from your Chiropractor or health practitioner,” Dr Schlederer said.

When sitting at your desk make sure your computer is at the right height. And uncross your legs. Right now.

“Monitor height should always aim to have the eye line of the person with the center of the screen, as well as having the screen directly in front of the person, not off to the side. In cases where multiple screens are used, make sure you turn your body to be square onto the screen being used. Place some books or the like under the monitor if needed to raise the monitor to the ideal height,” Dr. Schlederer said.

“Feet should not be crossed as it promotes pelvic rotation and switches off key postural muscles. Crossed feet usually indicates that the person might have pelvic rotation issues, as it’s very common for feet to be only crossed one way — usually if attempted the other way it feels ‘weird’ for the person. Feet should be comfortably flat on the ground or if needed a slightly angled feet support to help keep the thighs and lowers legs relaxed.”

Next up it’s time to take a look at your trusty office chair.

“Some people really like chairs with arm rests, but really the arm rests promote slumping off to one side and uneven posture. So ideally, no arm rests.”

“Others also benefit from kneeling chairs where you place most of your weight through your thighs and knees via the supports. Realistically any chair that doesn’t have arm rests, can adjust in height and has enough support for the buttocks will work, especially if you have applied the other tips indicated earlier. Swiss balls or the equivalent have been popular also as they promote people holding good posture otherwise they fall off,” Dr. Schlederer said.

As for other stretching, its all about the head and neck to relieve stress on the back.

“The best stretches and movements that one can do at work is to do single plane movements of the neck. Never roll your neck in a circular motion as this can be damaging.”

“Basically turn your head slowly (to the count of 3-5 seconds) from side to side, then tilt your head to each side and flex and extend the neck a few times in each position though the best stretch really to tilt your head back and let it reverse what it’s been doing for hours and let it relax while looking up at the sky. Hold for a minute if you can,” Dr. Schlederer said.

The other really important stretches are for the hips and glutes.

“While you push your chair back from desk a bit to give room, lift one leg across the other while interlocking your fingers over the top of the knees. While you bring the knee across to the opposite shoulder direction, make sure you don’t slump your shoulders forward. You should feel a good stretch in the gluteals or buttocks which can really take the fatigue out of your legs and back while helping maintain good posture,” Dr. Schlederer said.

Another thing to consider is how much you look down at our mobile phone. We’re willing bet it’s a lot — think about your commute, sitting on the couch and even on the toilet. Don’t lie, we know you do it.

“This is really becoming an epidemic and it’s not only sad but distressing to see how much this is changing the shape and function of people’s neck’s and spines, not to mention the lack of personal engagement people are missing by not even making eye contact anymore.”

“Kids at very young ages now are getting very bad habits looking down at screens for long periods. The impact on posture is dramatic. Losing the Cervical lordosis (“C” shape) in your neck has significant impact on people’s health, including possible symptoms of headaches, muscle strains, and osteoarthritis of the spine over long periods,” Dr Schlederer said.

The take home? Sitting for ages fatigues the body and therefore your energy levels.

“Sitting for long periods of time puts more load on the lower back intervertebral discs than when you stand or lie down. Poor posture fatigues the muscles more which in turn fatigues the body, so focus levels and productivity can be adversely affected.”

“If you want the most out yourself, your family or your workers, the best thing to do is to address these postural issues, spend less time on the phone, move your body more and get any postural misalignments checked and adjusted by your Chiropractor or preferred health practitioner,” Dr. Schlederer said.

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HOW TO PROMOTE YOURSELF AUTHENTICALLY TO GAIN NEW OPPORTUNITIES

 “If you really put a small value upon yourself, rest assured that the world will not raise your price.” ~Unknown

I have always been a smart, dedicated, hard working person. I was raised to believe that those were characteristics required for success. So imagine my surprise to reach the working world and find unexceptional colleagues getting promoted above me.

There’s one memory that particularly stands out.

When I was twenty-five, I was on a team that consisted of amazingly smart, ambitious, hardworking people, plus one mediocre guy, Tom. His mediocrity stood out amongst a high-achieving team, but Tom thought he was a rock star.

Infuriatingly, all the right people noticed Tom. And they didn’t notice me.

In hindsight, the biggest difference between Tom and I was our mindset around self-promotion. We were both ambitious, but he was willing to push for it. Meanwhile, I was waiting patiently for my turn.

I couldn’t get past the idea that self-promotion was sleazy, manipulative, or desperate, so I refused to do it. I didn’t go into a meeting with sweaty palms ready to ask for the promotion that I wanted. I just did nothing.

I waited and hoped that someone would notice how hardworking and deserving I was. But it never happened. I lost out on opportunities that would’ve helped me make a bigger difference and feel more fulfilled in my work because I refused to raise my hand.

Now, I’ve built my career on my skill for authentic self-promotion and have found tactics to promote myself in ways that feel in perfect alignment with who I am. These are the things I’ve learned along the way. I hope these work for you, whether you work for yourself or have a traditional job.

1. Find a role model for authentic self-promotion.

You can probably picture the kind of person that you don’t want to be when you’re promoting yourself. But do you know whom you do want to model your self-promotional behaviors after?

Look out for examples of people that promote themselves with honesty, integrity, and personality.

One of my role models once told me a story about going to a networking dinner and being pestered by someone who wanted her to quit her job and come join his company.

When her boss asked how the networking event was, she said: “It went well. I got offered three jobs. Actually, I got offered the same job three times. See how in-demand I am?”

She told me that it felt like a light-hearted way for her to tell him that she’s highly sought after. It both matched her cheeky personality and how they usually interacted with each other every day. If she tried to do it any other way, it would have seemed awkward and insincere.

Your mindset around self-promotion will dramatically change once you start looking for positive examples of people who practice authentic self-promotion. You’ll be surprised how many role models you can find.

2. Remind yourself how self-promotion can help you make a difference.

Self-promotion has a bad reputation for being egotistical. But it’s only egotistical if you’re solely focused on what it can do for you. Try focusing on how it allows you to help more people.

How many more people will you be able to help if you promote yourself and more people discover your work?

How will landing this new job or client help you make a bigger contribution to the project?

Getting the job or landing the client gives you the opportunity to change their lives or business for the better.

Thinking about how your work makes a difference takes the focus off you so that you feel less egotistical and reminds you that your work (no matter how menial you may think it is) helps others.

3. Realize that no one else is paying as much attention as you are.

In the past, I believed that if I truly deserved that new opportunity, then the people in charge would have already offered it to me. But that’s rarely true.

They have a lot on their to-do list and it’s easy for them to forget everything that you do. That’s why you need to regularly remind them, whether it’s a boss or a client.

All it takes is getting into the habit of a quick knock on the door to say, “I just wrapped up that project and wanted to let you know about the great feedback we’ve had so far.” It can be casual, honest, and low pressure. Don’t be afraid to let them see how valuable you are.

4. Ask yourself how satisfied you are with your work right now.

Feeling the need to raise your hand for new opportunities is a sign that there’s something missing from your current work. By raising your hand and advocating for yourself, you have an opportunity to find greater fulfillment in your career with minimal effort.

Ask yourself: what kind of projects would bring me more job satisfaction? Then, proactively ask for those projects.

Employers love it when their employees are engaged and fulfilled by their work, so there’s a good chance they’ll want to hear what you have to say. It’s helpful to you and it’s helpful to them.

5. Approach it like an equal.

I noticed that one thing that I disliked about self-promotion was feeling like I was asking for more than I was offering. It dramatically lowered my confidence and triggered the quivering, insecure voice that’s a dead giveaway that I’m nervous and unsure.

Now, before I even start on the path toward authentic self-promotion, I get clear on what I want and what I will bring to the table that is of equal or greater value than what I’m asking for.

It removes the feeling of powerlessness and helps give me confidence that I’m making a difference with my contribution. Even better, it means that I can easily explain how I’ll make a positive impact for my boss or client.

6. Notice what your fear of self-promotion is masking.

Your fear of self-promotion masks something much bigger. It could be fear of success, failure, judgment, or not being good enough. You’re not afraid of self-promotion itself; you’re actually afraid that if you promote yourself and it doesn’t go well, it’ll prove that your real fear is true.

For me, I’m usually afraid that I’m not good enough to get that big project or land that new client. If I raise my hand, promote myself and get rejected, it can feel like evidence that proves my fear—I truly wasn’t good enough.

What is the underlying fear for you? Where does that come from? When you dig deep into what the fear truly is, you can start to question its validity and build your personal growth muscles.

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3 TIPS FOR CREATING A WORKPLACE ENVIRONMENT TO ENHANCE CREATIVITY

Because creativity is such an important factor of success in business today, play should be part of every CEO’s mandate, and companies should be rated according to the level of playfulness in their culture in the same way as they are rated as a great place to work or as a socially responsible organization.  A number of practical steps can be followed to navigate this cultural shift towards play.

Think about what play looks like.  It is personal, engaging, and interactive.  It is often exuberant and messy.  It is filled with light, color, and sound.  When you think about play, you may instinctively think about a children’s playground or children’s toys.  Now, think about corporate offices, or, more specifically, corporate boardrooms.  There are lots of straight lines in boardrooms, (or perhaps an artistically, elegantly curved accent wall); there is typically an imposing table made from fine polished wood or sleek metal.  That table likely suggests a hierarchical seating arrangement that people intuitively understand: the boss will sit at the head of the table and the chief advisor will sit next to the boss or perhaps will anchor the other end.  The rest of the employees will fill in the sides of the table.  So, before the meeting even starts, everyone knows his or her relative importance.  And everyone knows that polite behavior is expected: sit up straight, papers stacked neatly in front of you, a pen at the ready, smartphone close by in case of an emergency.

These rigid boardrooms are where major strategic decisions are being made about innovation and the future of our organizations.  They represent a very logical environment geared toward conscious conversations that will unfold in a very linear and efficient way.  They appeal to the 20 percent of our intelligence that lives in our conscious mind with its wealth of creative ideas, and the intelligence that we can reach through play.

Dr. Marian Cleeves Diamond, one of the world’s foremost neuro-anatomists, advocates the establishment of “playful environments.” I too believe that we need to create offices, boardrooms, and activities that engage our playful nature—a corporate sandbox or playground.  We are playful by nature and efficient by necessity.   So let’s embrace our nature, and less effort will be needed for the same, or better, results.  When we do this we can break through the mental barriers that are keeping us stuck. Certain corporations are already doing this.

Three key things that you can do to create a play-friendly atmosphere include:

–      Allocating significant time in which employees are explicitly encouraged to play

–       Creating, or giving employees access to, physical spaces that are conducive to play

–       Giving employees implicit and explicit permission to “fail” or be “unproductive” in their pursuit of innovation.

Try these and notice how the implicit culture change affects your employees’ levels of creativity and innovation.

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10 HACKS FOR MAINTAINING A HEALTHY, BALANCED DIET

There are some things us blokes just don’t enjoy doing. It’s fair to say that shopping for, preparing and cooking food rate highly on the list for most. And unlike arguing over furniture layouts with the in-laws, it doesn’t have to always be this way.

Truth be told, it can be really simple to maintain a healthy, balanced diet by making a few savvy choices when it comes to food. Some require a little planning; others just require a little willpower. So here are 10 quick, easy and effective hacks to ensure you stay on track with your eating habits.

1. Do Some Reading

Make it a habit to glance at food labels when you are buying goods. Unsure of what some of the ingredients are? There’s a good chance it’s not great for you. Ingredients are listed in order by amount or weight, so if you see things like sugar, high fructose corn syrup, vegetable oils and preservatives high up on the list, leave it on the shelf.

2. Go Slow And Go Low

Too busy to cook? This is where the slow cooker can become your new best mate. Chuck the ingredients in before you head to work, and they cook all day in time for dinner. A good pick for the slow cooker is a lean Lamb leg steak or a trimmed half leg of lamb – packed with protein and essential nutrients like iron and zinc. Add in three different types of chopped veggies, a splash of stock, red wine and some herbs and spices and you’re done. Another benefit of the slow cooker is that you will have more than enough left over for lunches during the week. Try starting a “slow cook Sunday” tradition with Lamb as the key ingredient for a healthy meal option.

3. Add Some Spice To Your Life

Make an initial investment of US$40-50 into a huge range of herbs and spices, and with a cupboard packed with pink sea salt, pepper, cumin, paprika, cayenne, turmeric, oregano, garlic powder, thyme and basil, you can easily transform any meal into a totally different, flavourful dish.

Real men cook with beef (legit scientific fact) – it’s a very versatile protein and comes in a wide variety of cuts to suit your taste and budget. It’s also chock full of amino acids for muscle building, as well as zinc, iron and omega-3. Add seasonings like cayenne, paprika and cumin to give it a punchy, spicy Middle Eastern flavour.

4. Bulk Up

Buying in bulk will save time, money and a headache. Meats can be portioned off and frozen so you will always have some on hand when you get stuck for time and have to whip up something fast. Buy nuts and seeds by the bag for healthy toppings for salads and yoghurt. Also, keep a wide variety of fresh, seasonal, fruit and veg on hand, and consider long life bags so they maintain freshness for longer.

5. Make Better Takeaway Choices

We are never perfect, but we can all make better choices. Nobody is forcing that Big Mac and fries down your throat, son. It’s time to take control again and make better decisions. It can be as simple as avoiding heavy, fatty foods like pizza and chips that will drain your energy and make you fat, and opting instead for salads, or a steak and veg at the pub. Ask for extra meat and veggies at a Thai restaurant for example, and avoid eating the huge portion of rice that comes on the side. Make the right choice more often than not, and that decision-making part of the brain gets trained just like a muscle, saving you from bad choices down the track.

6. Become A “One-Pan Meal” Master

This is something you should already be familiar with, from when you first left home and had to cook for yourself for the first time. Adopt the same mentality you had back then: if it can’t be cooked in one pan or pot, it doesn’t get cooked! Do this and you’ll keep coming back to one key ingredient: Beef mince. The possibilities are endless. Make chilli con carne, burgers, tacos, healthy stir fries and meat balls all a standard part of your one pan rotation. Choose lean Beef mince – this will keep you well fed, energetic and smiling all day long. Bachelor cooking never goes out of style.

7. Send The Snacks Packing

If you are getting the right amounts of protein and healthy fats in all of your main meals, you will remain satisfied and resist the urge to snack (because let’s face it, when was the last time you chose a healthy snack option?) If you are looking for a foundation food for your eating plan, choose Lamb. Aussie Lamb, like Beef, provides a healthy wallop of protein, is lean (when trimmed of fat!) and provides twice the iron of chicken or pork. Aim for 3-4 palm-sized portions of red meat like Beef and Lamb each week, prepared in a variety of ways – slow cooked, on the barbie, minced in burgers – to keep things interesting.

8. Stay Hydrated

This one seems obvious, but it’s actually one of the most underrated hacks out there. Being dehydrated affects everything from physical performance to concentration and energy, and also has a key effect on hunger levels. Make sure you’re guzzling 2-3L of water each day to reduce food cravings. Craving particular junk foods throughout the day? You may just be dehydrated. Smash 500ml of water, wait 20 minutes and you’ll find most of those cravings will disappear.

9. Don’t Drink Your Calories

Hear us out on this one. Food is so enjoyable, so nutritious and so delicious that why would you waste your daily caloric intake by drinking empty, nutrient-devoid drinks? Things like soft drinks, flavoured water, sports drinks, fruit juices and flavoured milks (sorry to all the kids at heart out there) are all way too high in sugar and should be avoided. Limit beverage consumption to water, tea, coffee and the occasional alcoholic beverage (save room for the good stuff!)

10. Be Accountable

This last one is more of a mindset than a hack. If you are really going to maintain a healthy, balanced lifestyle, you need to put yourself on the hook for it. Tell your wife/girlfriend/significant other the changes and rules you are putting in place and get them to hold you accountable. Tell the boys at the pub you will be going at your own pace (and to hold the sugary mixed drinks). Having people around you to keep you in line is the most effective way to make these consistent changes.

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