The Art of Active Sitting

With computers and laptops, tablets and cellphones, more and more of us are spending far more time sitting than we used to, so how does one do that without developing a couch potato body?  Read on, special thanks to:  Wendy Schmid, Q by Equinox

The Art of Active Sitting

Q by EquinoxSeptember 24, 2014

Photography by Kenneth Willardt/ TrunkArchive.com

Spending eight-plus hours at your desk doesn’t have to ruin your body. Add these five daily movements to your routine.

By Wendy Schmid, Q by Equinox

You’ve heard the news by now: Sitting is the new smoking. It’s been linked to an increased risk of diabetes, cardiovascular disease, and early death. Not to mention possible potato-like proportions. But with most of us logging hours at desk jobs (and recovering from hard workoutswith Netflix binges), can it really be that bad?

Yes, indeed, says Vladimir Friedman, DC, CCSP, of Accelicare Sports Chiropractic in Manhattan. “When you’re in an improper slouched or seated posture for extended periods of time, there is physiological change in the body,” he says. “In addition to the proven disease risks, things start to lock up. Tissues can weaken and the effects can be degenerative.” (In fact, Friedman often shows clients how to apply kinesio tape in a crisscross pattern at the low back to teach them how to stay in proper alignment when sitting.) 

Friedman likens the idea to time spent in a cast: Whenmuscle tissue is continually immobile, it shortens and shrinks over time and weakens. But give your body a load using your own body weight—from standing to squatting to taking a walk—and the measure of stress provided helps strengthen it.

“Movement brings hydration and nutrients to the tissue and activity keeps it healthy, so even though our jobs and evolving ‘mobile’ technologies are making us more prone to sit and press buttons, we need to think actively and sit actively,” he says.

Related: Is a Six-Pack Good for Your Body?

In other words, don’t just get up for breaks, but rather do things that will keep your tissues mobile and fluid throughout your day—and life. Here, Friedman’s sit-active guideline:

1. Roll your feet

Feet can really stiffen up when you sit for long periods and a lack of mobility in the ankles and calves can become a problem. Take a couple breaks during your day and roll each foot on massage ball or small frozen water bottle. Shoe off, press down on the ball or bottle and roll it back and forth over the arch of your foot allowing the pressure to loosen up the tissues and increase circulation.

2. Do some wall squats

Sit with your shoulder blades and lower back against a wall, hips and knees at a 90-degree angle. Hold for a minute and do 3 reps. No need to to overdo it with reps; these squats are not about fitness gains, but prevention of degeneration.

Related: Can Too Much Cardio Hurt Your Heart?

3. Stretch into a lunge

Constant sitting shortens the hip flexors, so you need to stretch the anterior capsule and surrounding musculature of the hips as well as the quads. Step your left leg forward into a 90-degree lunge, allowing the right knee to hover over the ground behind you. Then switch legs. Try to work this in 3-4 times a day.

4. Reverse your rotation

During prolonged sitting, we tend to collapse inward, rounding our shoulders and jutting our necks out and forward. To reverse this, move to the edge of your chair and sit on your tailbone. Leaving your arms at your sides, open your chest and rotate your hands out, letting your shoulders move back. At the same time, widen your hips by rotating your feet out. Hold for 10 seconds and repeat 10 times.

5. Extend your back

This exercise was created for disc herniation injuries but it’s perfect for reversing a sitting posture. Stand and place the palms of your hands on the sacroiliac joints at your lower back to lock out your lumbar spine and prevent overextension. Then gently lean back as far as you comfortably can. Do 10 reps, once or twice a day.

Cell phone shopping, is it creating more debt?

I read this today on a Face Book post from Global News and I thought about how many times I've heard people say "I don't have any money" and "I can't get out from under my debts" and yet when I'm out and about - people watching as I usually do - I see exactly what this article is talking about.  As you read it, perhaps you too will think of someone who could use some help?

TORONTO – You see it on a daily basis: People pulling out their cellphone at a coffee shop to tap-and-pay for their $4 latte in a matter of seconds, a co-worker making a quick purchase on an online shopping site before the manager walks by, or inserting your credit card and waiting to see what the price of a full tank of gas will be.

Not to mention the services you sign up for on a monthly basis that automatically re-load your payment information without any legwork on your part.

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“Normally the problem is you’re using credit to reload it,” said Donna Milacheon, trustee in bankruptcy and senior vice president at BDO Canada Limited. “As opposed to taking cash out, feeling the pain, handing it across—using an auto-device has no pain. So it’s very easy to just give it away…and tends to create lots of issues in terms of people just not staying on top of their spending.”

A study from PayPal Canada released Wednesday suggested 62 per cent of Canadians surveyed use mobile payments “without giving it a second thought.” And though it can be an efficient way to buy things for people who are aware of their budgets, it can be a risky road to debt for others.

“The click of a button doesn’t have that same sort of physical attachment…even though the results [a loss of money for you] are the same,” said Jeff Schwartz, executive director of Consolidated Credit Counseling Services of Canada.

Schwartz said he’s all for advancing technology, but worries for people who are already carrying debt or aren’t  paying attention to their finances. He suggested the digital methods allow marketers to influence consumer behavior cause of both how easy it is to buy products, and the fact that many services give suggestions of products based on what you’ve searched or what the last person to use the service has purchased.

“We don’t have that pause where we’re thinking about decisions that need to be made on needs versus wants,” he said.

“Sometimes you need to take a step back and determine whether that’s the case, as opposed to looking at the bottom of the page where other buyers bought this product that you just bought…[and] are you interested?”

So how can you use new digital payment services and auto-reloading features responsibly? Both Milacheon and Schwarz emphasize the importance of keeping track of your finances—whether it be through apps, a spreadsheet, a monthly review of your bank statement, or even keeping a budget booklet in your pocket to keep track of where your money is going.

The Consolidated Credit Counseling Services of Canada suggests the following tips to keep people grounded:

• Try a budgeting app –Keep track of spending with a budgeting app like Budget Tool [iTunes link] or through services offered through many banks while watching your bank account balance.
• Avoid credit –Instead of linking your credit card to online purchases, try using debit systems so you pay with your chequing account.
• Think through purchases – Take time to consider your purchase, and disable settings that automatically fill in your payment details. You could also try returning to your purchase 30 minutes later to assess if it’s a want or a need.
• Beware of fraud –Pay attention to transactions and review your credit card statement and credit score regularly to see if anything unusual is happening.

Milacheon said she often sees people in stores who don’t take their receipts, saying they don’t “need” them, but emphasizes the importance of keeping records and reviewing areas in which you may be overspending and can cut back.

“You want to start saving for that rainy day…anywhere from three to six months of income in the bank in case something happens,” she said. “How do you know where you’re going if you don’t know where you’ve been?”

How Do You Start Your Day?

Some people need to use an alarm clock to start their day and if that's you, set your favorite song to wake up to and then see how many of these 7 steps you can incorporate into your life so as to have a happy, productive kind of day :)

1. Drink A Glass Of Water As Soon As You Wake Up

This re-hydrates your body, revs up your digestive system, and gets things flowing. You may notice positive changes like clearer skin and better digestion as well as clearer thinking. Bonus points if you add a squeeze of fresh lemon juice or a teaspoon of apple cider vinegar as this helps the body to get rid of toxins and speed up your metabolism.

2. Do Not Check Your Email Or Phone For At Least An Hour

Do you sleep with your cell phone next to you and grab for it first thing when you wake? This is not a good habit at all. If you choose to resist the temptation to check your email and Facebook feed until at least an hour after waking up, you'll find that your mind is more clear, focused and happy. Sometimes I wait 2 hours, all depending!

3. Think Of One Thing For Which You Have Gratitude

This sets the stage for positive thoughts and feelings throughout the day. If you come up with three, five things or even more, even better.

4. Step Outside And Take A Deep Breath

Fill your lungs with fresh air. Even if it’s cold outside. This only takes 10 seconds! It reminds you that you are alive and breathing. Take a moment to listen to the birds chirping, children laughing, or even just the leaves rustling in the wind.  "Smell the roses" as the saying goes.

5. Move Your Body

You don’t necessarily have to do an intense workout before breakfast, but moving your body even a little is a great way to get the blood flowing and shake the body into wake-up mode. Simply doing a few stretches is a great option. Or turn on your favorite song and dance like no one is watching. (I won't tell).

6. Take Time To Eat A Healthy Breakfast

Rather than reaching for a box of cereal, focus on getting real foods in your body. Eggs, soaked oats, and smoothies are all great options. (And they really don’t take that much time to prepare.) Try it out. My favorite is a well balanced protein drink to get the day started with energy!

7. Say Your Affirmations

Look into the mirror and say something positive to yourself. Some ideas:

• I radiate beauty, confidence and grace.
• Every cell in my body is healthy and vibrant.
• I feel great when I take care of myself.

So are you up for the challenge of incorporating these healthy habits? What about you? What helps you start the day off right? 

Source: Mind Body Green with a few additions from www.BossFree123.com.

Have you lived 75 years, or have you lived one year 75 times?

Have you lived 75 years, or have you lived one year 75 times?  This is a question I ran into while reading Wayne Dyer's "I Can See Clearly Now" a question that really should not be ignored and I have come to realize how lucky I am to have lived such a full life where rarely was it the same year twice.  Take a moment and ask yourself the same question:  Have I lived 75 years or have I lived one year 75 times?

Has your life become nothing more than a huge pile of repetition? Doing the same things over day in and day out and going nowhere fast?  Funny how that darn clock never stops for anyone or anything and then suddenly 75 years has gone by........will you be happy with how you've spent that time, following everyone else's wishes and demands just for the privilege of being employed and bringing home almost enough money for the end of the month?

It wasn't until my mid 40's that I came to realize that working for someone else would not be a pleasant experience for anyone involved, and not because I'm difficult to get along with but because more than anything, it was a time in my life where I really needed to expand, to be in charge where I call the shots, not some nincompoop that can barely manage creating a cup of coffee, never mind run a business.  My biggest inspiration in this realization is my husband who at roughly the same age just prior to my meeting him, also came to the same realization and had begun to be his own boss (and yes he still is even though I am here).

Charlie, my husband, is a heavy duty mechanic who is well respected and sought after where I live. Straight out of high school he was tops in his pre-apprenticeship course at our now University and always had top jobs with the top companies but just like all situations where you are working to benefit someone else, it has it's problems that we won't go into because really, if you've ever had a job then you already know the problems associated with having a J.O.B.   Watching him build his business, and then eventually through a series of events, helping him to build his business was a fantastic experience for me.  Yes he calls the shots, but I get my say and I get to exercise my leadership skills where needed, and most importantly to me, I get to be ME!

So coming back to my mid 40's, I'd been working solely with and for my husband for over 7 years and as things changed, my role became administrator where there is really very little to do on a daily basis and here I was, feeling like I could be doing so much more with myself, and my friends all thought I was nuts.  Why?  Because if I wanted to, I could just stay home and do the little bit it takes to help Charlie, and most women would kill for an easy life like that, but oh what a stale and boring life it would be for me.  I took up golfing, martial arts, got back into music as a lead singer again but despite all the fun and interesting things I was doing to fill my time, the burning question remained:  What will I do with the second half of my life?

One thing I absolutely love to do is observe other people's lives.  I'm not talking "Peeping Tom" or anything stalkerish like that (is that even a word?), just watching what people are doing with their lives at the moment, observing what's changed from a time before be it a day, a week, a month or a year or more.  Isn't it amazing how many people are out there going round and round and round again?  How many people do you know that have had the same job for all of their lives where maybe the only thing that's changed is where they work?  Or how about that guy that's always heart broken because he keeps dating the same woman over and over where the only thing's that changed is her name, her clothes, her face and maybe her job - but she's exactly the same as the last love of his life.  Why is that?  Do we not learn?  Or are we content to keep living the same year 75 times over?

The Grandest Prize - by William T. Card

I received an email today from a website that sends inspirational quotes and such, and when I opened it up I found this poem that speaks of something we can all relate to.   It’s about striving for worthy goals in life, especially the ones that make you stretch.  

The Grandest Prize

In summing up the things to praise,
For what they do for me,
There’s one to which I give first place,
Whose virtues plain I see.
I pay it well-earned tribute,
For it to me doth teach
Life’s greatest, noblest lesson,
‘Tis the prize beyond my reach.

It dares me come and take it,
It says to me, “You know
By struggle and by effort
Your strength and skill will grow;
I’ll not surrender tamely,
Tho’ you wheedle and beseech,
But if you toil you’ll win me,
Tho’ now beyond your reach.”

And I have found that always
Whene’er I use my skill,
My muscle and intelligence,
My energy and will,
I’m always sure to win it,
And sweet beyond all speech
Is the rapture of the capture
Of the prize once out of reach.

-William T. Card

About Me, why did I choose to become an Entrepreneur?

January of 2008 found me contemplating life very seriously as I was on the tail end of a vicious fight against Lyme disease that debilitated me for years, reducing me to a wheel chair for most of that time and now that I was 90% back, it was time to do something to help out towards our future as my husband had carried the ball the whole time I was ill.  Having always worked with my husband in his company, I already knew a regular job was not going to work at all as there is no way I could be paid enough and because I still work for my husband, there are times that I travel with him  and a boss would not be impressed with me flitting here and there as needed!  On top of that, my husband would be needing to retire in about 10 years or less and we weren't anywhere near prepared for that so although I wasn't sure what I needed, I started searching anyway.

Looking through our local paper my eyes fell upon a particular ad and it read that I could work from home using my home computer and phone in my own hours, and something was already feeling good about that!  After watching the video on a website, I became even more excited and filled out the request for more information, then promptly forgot about it moments later.  The very next day I received a phone call from a lady who brought me through all of the information at no cost, pressure or risk to me. Once I said "YES" to Your Freedom Project, I was more than excited about starting my own business,  doing everything I was taught to get it up and running and while I was still learning what to do, I was also doing it and I became a director in 3 months.

In being so busy working on two important priorities in my life (my health and my business), I wasn't watching the points or the trackers or anything like that so I was quite surprised to find out through my trainers that I had qualified for the Mayan Riviera trip and in fact I could bring a third person if I wanted to.  It was in that moment that I truly understood Dr. Shaklee's quote:  "The more you share with others, the more your share becomes"  because for me, it's always been about my team and their success, and they are a huge part of the reason that I chose to go to the Vegas convention.  I knew that two of my directors were going to be recognized and there was no way I wanted to miss that and what a great reason to go and meet them in person as well as some of their team members.

Once we were in Vegas and had checked into the MGM Grand, Charlie and I went to the VIP section to pick up our registration packages and it wasn't until then that I realized I was being recognized in not one but two catagories:  Rank Advancement and Net Gain 1st Generation.  It meant I'd have to be in a seperate parade across the Grand Ballroom Stage than my team would be but  I really enjoyed the fact that I could sit back and cherish the moment when both directors crossed the stage and talk about tears of joy and in my eyes, I was so proud of them!  On the last night of the conference those of us who were in the Two Star catagory and above were recognized on the same big beautiful stage where we were actually introduced by name and got to shake hands with Roger Barnett, and wow was that a humbling moment.  I would not have gotten to experience that if it wasn't for the Freedom Project and all the fabulous leaders and coaches along the way as well as having an incredible team that like me, are still here. In crossing the stage, it was all of the above mentioned and everyone involved that I was representing and I am so very grateful for that honor. 

If you're finding yourself at some sort of a crossroad in your life where maybe you want more time freedom, wishing to stay home with your children, more income, you hate your futureless job, you want a better future or maybe you're just looking for something fun and productive to do at home, then this just might be your answer.  Won't you check it out today for free?     www.BossFree123.com

What's this "law of attraction" about and how do we achieve that?

Lee M. Jenkins Personal and Professional Development Coach, wrote this and I had to share it with you: Love everything that happens to you. It is one of the secrets to working the law of attraction. Love every minute of the day and make it a real part of your life. Get used to this new way of feeling and it will lift you to the next dimension, the place where you should be in order to work the law of attraction. Love your car, your house, the trees and the flowers. Love the birds and appreciate the beautiful sounds they make. Love your friends and love your neighbors. Love ...

Love everything that happens to you. It is one of the secrets to working the law of attraction. Love every minute of the day and make it a real part of your life. Get used to this new way of feeling and it will lift you to the next dimension, the place where you should be in order to work the law of attraction. Love your car, your house, the trees and the flowers. Love the birds and appreciate the beautiful sounds they make. Love your friends and love your neighbors. Love is a state of mind. You can just decide to do it, and when you do, you will find that love bounces back to you, and with it the ability for you to work wonders with your mind. Throw away all you past attitudes and beliefs. Start loving everything that exists in this world. They are here for a reason and they are subjected to the same laws and conditions of existence as you do. Develop the disposition of a loving heart and you will emit a stronger vibration to the universe for your desires. The light that shines in your aura is conditioned by the qualities of your character. The better and purer you are, the greater the light and depending on its brilliance is whether or not you can work wonders. Be patient and be courageous. Be regular in your meditation before you go to bed and when you wake up early in the morning. Be calm and loving no matter what obstacles you may be facing. Love is the factor that opens any door and you need to cultivate love everyday in order to reach that higher dimension where the law of attraction is working from. If you look at people who have had the greatest achievements with the law of attraction people like Bill Gates, Warren Buffet, Oprah, Richard Branson etc, they have this aura with them that emanates love whenever they appear. They praise, they educate, they give and they advice, all attributes of people with a loving heart. Their disposition brings them to a higher plane where success just breeds more success. You must cultivate a strong loving heart to reach this higher plane and purity in your disposition. People who are full of envy, vengeance, and selfishness just clog up their minds which result in weak manifestations when they try to send their thoughts to the universe. Let people try hard to hurt you by any means and use the strength of your character to avoid getting angry. When you manage to overcome any attempt to topple your character which you have built solidly on love, you are at a better position to work the magic in your mind and put the law of attraction to your advantage. With a loving heart, you are striving on purity. Purity of character sends a stronger vibration to the universe and the law of attraction works better for people who have reached this state of being.

Is your Mental Attitude Holding You Back?

Ever notice that the most successful people have strong positive attitudes?  They're what I like to call "mentally strong" and some people are born and raised that way, others need to learn to develop a PMA (positive mental attitude).  Mentally strong people have healthy habits. They manage their emotions, thoughts, and behaviors in ways that set them up for success in life. Check out these things that mentally strong people don’t do so that you too can become more mentally strong.

1. They don’t waste time feeling sorry for themselves
Mentally strong people don’t sit around feeling sorry about their circumstances or how others have treated them. Instead, they take responsibility for their role in life and understand that life isn't always easy or fair.  Sure, have the occasional pity party but DO NOT stay there!  Put on the big girl/boy panties and figure out how to get out of the problem and into the solution.

2. They don’t give away their power
They don’t allow others to control them, and they don’t give someone else power over them. They don’t say things like, “My boss makes me feel bad,” because they understand that they are in control over their own emotions and they have a choice in how they respond.  People can only make you feel bad IF you allow them to....make that choice.

3. They don’t shy away from change
Mentally strong people don’t try to avoid change. Instead, they welcome positive change and are willing to be flexible. They understand that change is inevitable and believe in their abilities to adapt. I know, the older we get the harder that is to do as we become pretty set in our ways BUT in order to move forward, we need to embrace change.

4. They don’t waste energy on things they can’t control
You won’t hear a mentally strong person complaining over lost luggage or traffic jams. Instead, they focus on what they can control in their lives. They recognize that sometimes, the only thing they can control is their attitude.  One of my favorite expressions in circumstances like this is "It is what it is....." and I move on....kind of like the Serenity Prayer.

5. They don’t worry about pleasing everyone
Mentally strong people recognize that they don’t need to please everyone all the time, it's not possible. They’re not afraid to say no or speak up when necessary because that's part of what doing right by others and ourselves. They strive to be kind and fair, but can handle other people being upset if they didn't make them happy.

6. They don’t fear taking calculated risks
They don’t take reckless or foolish risks, but don’t mind taking calculated risks. Mentally strong people spend time weighing the risks and benefits, pros and cons, before making a big decision with eyes wide open and they’re fully informed of the potential downsides before they take action.

7. They don’t dwell on the past
Mentally strong people don’t waste time dwelling on the past and wishing things could be different because the past can not be changed. They acknowledge their past and can say what they've learned from it, the lessons that were included in that package called the past. However, they don’t constantly relive bad experiences or fantasize about the glory days either. Instead, they live for the present and plan for the future. Yesterday is history, tomorrow is a mystery and today is the present....enjoy that gift!

8. They don’t make the same mistakes over and over
Mentally strong people accept responsibility for their behavior and learn from their past mistakes. As a result, they don’t keep repeating those mistakes over and over. Instead, they move on and make better decisions in the future.  If you're making the same mistakes over and over, maybe it's time to sit down and figure out what the lesson is that you're needing to learn.

9. They don’t resent other people’s success
Mentally strong people can appreciate and celebrate other people’s success in life. They don’t grow jealous or feel cheated when others surpass them. Instead, they recognize that success comes with hard work, and they are willing to work hard for their own chance at success and in fact are willing to learn from those who have that success.

10. They don’t give up after the first failure
Mentally strong people don’t view failure as a reason to give up (unless it was skydiving). Instead, they use failure as an opportunity to learn from, to grow and improve. They are willing to keep trying until they get it right.  

11. They don’t fear alone time
Mentally strong people can tolerate being alone and they don’t fear silence. They aren’t afraid to be alone with their thoughts and they can use downtime to be productive. They enjoy their own company and aren't dependent on others for companionship and entertainment all the time but instead can be happy alone because they are comfortable in their own skin and have inner peace and trust that everything is as it should be.  

12. They don’t feel the world owes them anything
Mentally strong people don’t feel "entitled" to things in life like it's just automatically owed to them. They weren’t born with a mentality that others would take care of them or that the world must give them something. Instead, they look for opportunities based on their own merits.

13. They don’t expect immediate results
Whether they are working on improving their health or getting a new business off the ground, mentally strong people don’t expect immediate results.  Instead, they apply their skills and time to the best of their ability and understand that real change takes time....sometimes lots of time.  

Source: Life Hack via Endo Riot

What do you do when you don't feel motivated?

It happens to all of us at some point or other, we just wake up lacking the energy to do anything. Not wanting to get out of bed, not wanting to stay in it either. That's normal. That's the stuff of life, so to speak. What is not normal though is getting entangled with lack of energy, lack of drive, lack of motivation. What is not normal is to continuously talk yourself into the act of not doing anything. But what do you do when all the drive inside of you are purged out? Maybe you can begin with the following 4 recommendations.

Think of the worst-case scenario - We have all been told that envisioning success is a good motivator. Now, why not do the exact opposite? Why not envision a future that is bleak, hopeless and stripped off all happiness and success. Why not envision yourself living eternally in a rut where sense of accomplishment and a tiny hope are nonexistent?

Scary, right? Very few people realize that they possess a one-way ticket towards this very vision. Now what you want to do is to get off your butt and work your way out of the train wreck you are heading towards. Turn your life around and work for a goal. Now, that is getting motivated!

Set a date for change and commit to it - Change must come to everyone of us. Sometimes it is forced upon us, sometimes we choose when it will happen, sometimes we just hit a crossroad in our lives and know that SOMETHING has to change. It's always much more preferable to have control over the change that can take us over and if the change you are seeking requires a specific date on the calendar, then set it. Make a huge, red circle around the date and stick with it. Let this serve as a motivator to start doing the things you should have done weeks, months or years ago. Let this chosen date serve as the new beginning of your life.

Break the routine - When you're doing the same thing every day, sooner or later, the energy that you once had will drain out. No matter how passionate you were with your work, project, or goal when you were just beginning, you will suffer from lack of motivation once your body senses that it is doing the same thing day in, day out.

Don’t be afraid to break the routine once in a while. Quit work for a full day. Stop doing your routine for a week. Take a month-long vacation. Take on a new hobby for a year. These can help energize you and rekindle your drive. And while you're taking your break from your routine, don’t lose the faith that you will have the same kind of energy you once had by the time you get back to work.

Don’t lose sight of your goals - It is easy to lose your focus when there is too much distraction around. Whether it's the kids, clutter at your work area, Twitter or Facebook, you will find that these simple things remind you of other things that can drive your concentration away from the task at hand. To prevent yourself from killing your own motivation, always try to stick with your goals and shut out whatever it is that it trying to reduce it.