Hands up if you’d LOVE more time to Exercise!

Spring is here and there’s no better time to dust off your walking shoes and increase your daily activity!

Plus, if you register for ‘Steptember’ and aim for 10,000 steps each day of the month from 4th September, you’ll be raising money to support children with cerebral palsy

After all, it is recommended adults take at least 10,000 steps per day to maintain good health… and the average office worker only manages about 3000.

I’d love to have more time to exercise, you say, but I’m just so busy!

Well, I’ve got some good news for you!

Recent research has shown that just 2 minutes of movement, every half hour while you’re sitting, is the best way to boost your metabolism to reduce your risk of chronic disease from sitting.

Yay! So if you commit to moving your body for just 2 minutes regularly throughout your working day, you can drastically improve your health.

Is that a good enough reason to get moving?

It doesn’t have to be limited to walking. Every bit of body movement counts as ‘steps’ towards better health.

Plus, you don’t have to set aside a half an hour block for exercise every day (though that’s still fantastic, if you can make the time)…

You can just schedule in a quick couple of minutes here and there (ideally every half hour) to get your body moving and your step count up!

So, here’s some practical ways to get more ‘steps’ in your day this ‘Step-tember’

  • Engage a colleague or your team to join in the challenge to increase your steps. It’s amazing how a bit of ‘healthy competition’ will motivate you!
  • Stand up from your desk every half hour and do some calf raises, up and down onto your toes. Aim to do more repetitions each time. Stretch your calves out in-between.
  • Every time you go to sit down, do some extra ‘chair squats’ first. Position yourself so the backs of your knees are just in front of your chair with feet hip width apart. Bend your hips and knees while aiming your buttocks towards the back of the chair but don’t quite sit down. Go as far as you can comfortably go, then come up again. Repeat 5-10 times or to comfort.
  • Stand up and ‘walk while you talk’ on the phone. If you need to be at your desk, do some mini calf raises, squats or lunges while you’re talking and scribbling.
  • Arrange walking meetings or meeting around standing stations, so you can move rather than sit still.
  • Make use of standing stations or sit- stand desks. Aim to stand for about 15 minutes (or as long as is comfortable for you) every hour or so. You’ll be surprised just how much more your step count increases when you’re standing, even if you’re keyboarding.
  • Getting up to use the copier, printer, go to the bathroom or grab a drink goes without saying… but what if you make an attempt NOT to send in-house emails? Instead go for a walk and visit the staff member to directly interact!
  • Be strict with yourself about taking a break from your desk for lunch- even if it’s a quick one! Getting up, and outside if you can, is not only a great way to get more walking into your day, but reaps a multitude of benefits for your productivity and mental health.
  • Most of us know we should take the stairs rather than the lift where possible. Why not challenge yourself this ‘Steptember’ to really make an effort and develop start the healthy habit of ‘stair climbing’

Enjoy challenging yourself to increasing your step count this September and, most importantly, reaping the rewards of better health!

If you’d like my 5 Steps to beat Pain & Strain at your desk (plus improve your posture & Burn fat) in 2 mins, enter your details and I’ll send it straight to you!

Kick your Bad Posture Habits- How to ‘Centre Yourself’ to quit painful positions!

All too often I see people in the clinic complaining of stiffness and soreness in their upper back, neck and shoulders. 😥

I always ask about how their pain started, their work setup, and assess their muscles and joints (among other things). It wasn’t until I started doing workplace assessments that I realised an important piece of the puzzle was missing!

When I got to see people in their work environment something stood out…
the poor posture habits they had at their desk!

Most people don’t realise, until they’re challenged about it, that they inadvertently fall into weird and not-so wonderful positions when they’re concentrating on their work. 😳

I should know- I’m guilty too! 😬

If I’m concentrating on work (not my posture) I can find myself leaning on my left forearm while I’m using my mouse in my right hand.

How about you? What do you tend to do out of habit when you sit?

And it’s not just while we’re working…

What about while we’re driving (elbow up on the window sill anyone?)
And when we’re on our smartphone or tablet, leaning off to one side while we scroll/ text with the other (mmm, that could be me leaning on my elbow at the table)?

We all need to give ourselves a little pep-talk

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Ignore your Niggles at your Peril! When to wait & when to act…

A new study of tradie’s health & injuries highlights not only some risks for tradies, but some extremely important health lessons for us all.

 

You see, Australia’s national health campaign this month is focused on the health of our trusty ‘tradies’…

 

… the ‘Good guys’ that come to the rescue when we need something fixed or built for us.

 

Yet a new study shows that our tradies are suffering… nearly 2/3 (64%) of tradies said they’ve been injured in their current job and most fail to see a doctor or seek any medical attention.

 

This seems a little crazy to the rest of us!

 

Their work relies so heavily on their physical capacity, and time off work due to injuries hits them even harder in the hip pocket than many of us…

 

We might think they’d take great care of their bodies; yet the study shows 79% take great care of their tools and only 47% consider looking after their body

 

Now, before we point a judgemental finger, have a think;

 

Are most of us any different?

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Try this to Increase Your Job satisfaction (and that of your staff)

Did you know that having a friend at work can profoundly impact on your career?

 

When I set this week’s ‘Workplace Wellness Challenge’ it was International Friendship Day! 😊

 

I stopped for a minute to reflect on what it means to enjoy friendship and the journey it brings…

 

The highs, the lows, joys and sorrows, the times together and times apart.

 

Seeing that day pop up in my calendar prompted me to surprise my long-time friend from  school with a phone-call…

 

We don’t live in the same city and it had been way too long since we talked!

 

Thinking about friendship made me reflect on what it means in the workplace.

 

And since I’m all about workplace wellbeing, I got to thinking…

 

What IS the impact of having, or not having, a friend in your workplace?

 

According to research, the traditional view of having a friends at work has been dim…

 

Employers often discouraged friendships at work because of decreased productivity from too much socialising, or the risk of divulging personal or professional information, even cliques forming that might lead to favouritism or negativity…

 

But recent surveys are revealing a change of heart!

 

With staff productivity, satisfaction and retention being bigger problems in recent years the tide may be turning…

 

Many surveys show that people who have a friend at work, especially a close friend, have much greater job satisfaction.

 

They are significantly more likely to be a productive, valuable part of your team and, ultimately stay on.

 

Healthy friendships are vital for our mental health and can go a long way to helping us deal with stressful situations, including those at work.

 

Have you got a valued friend at work?

 

Moreover, have you looked around and seen someone who doesn’t seem to find it easy to make friends at work…

 

Might you be able to reach out and extend friendship to them?

 

You know you’ll feel good about yourself if you show kindness to someone else!

 

Think about making someone’s day by stopping to talk when you wouldn’t otherwise, or buying them a coffee, or even offering a smile… it doesn’t have to be much!

 

Your challenge this week is to take a moment or two to BE a friend to someone else…

 

The results might surprise you…

 

I’d love to hear how you go!

 

PS. If you haven’t yet grabbed my FREE resource ‘Boost your Health at your desk in 2 Mins- 5 Simple Steps to Combat Pain & Strain, Improve Posture and Boost Metabolism’ you can get access it HERE or by entering your details below

 

Burning Fat while you Sit at your Desk- Is it Possible?

If you want to combat pain & strain at your desk, improve your posture and flexibility, boost your health (including burning fat) and productivity… listen up!

 

This piece of info can revolutionise your workday and only takes a few minutes

 

And if you read to the end, I’ll share with you the most effective techniques I use with my clients to improve strength and endurance in your ‘good posture’ muscles to reduce pain and improve posture.

 

Now, Drumroll please…

 

Here’s the quickest, most effective and research-proven way to improve your health at your desk…

 

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Top Tip to take Strain off your Neck, Shoulders and Upper Back

Having the weight of your head forwards relative to your shoulders puts so much strain on your neck, upper back and shoulders.

 

Often called ‘Forward Head Posture’ or ‘Poke Chin Posture’ this position alone is responsible to a large proportion of problems I see in people who sit at a desk.

 

But you might be totally unaware that you’re doing it!😳

 

It’s one thing we’re all probably guilty of throughout our day, but the side-effects can be devastating…

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5 Steps to Combat Pain & Strain + Improve Posture at your Desk

Did you get a chance to download my 5 Step Formula to combat Pain & Strain + Improve posture at your desk last week?

 

If not, you can grab it here NOW!

 

It’s a short but powerful video that lets you in on the first crucial steps to setting yourself up to take strain off your body while you sit at your desk 😊

 

And that means less pain and better posture folks!👍

 

This week I wanted to let you in on the secret as to why Step #1 of my formula is so important for you…

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Armrests on Office Chairs… Got Them? Need Them? PLUS a Fab ‘Chair Exercise’

Since we’ve been looking at how good your office chair is for you, lets take it a step further…

 

Do you have arms on your chair?

 

Do you even need armrests on an office chair?

 

First, If you want to see a video of my advice on this subject PLUS get one of my favourite exercises to do at my desk- a chair press up- take a look here

 

I show you a way to do the chair press up with or without arms on your chair!

 

As for whether your should have arm rests on your chair…

 

Well, it’s a case of horses for courses.

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Is your Chair good for you? Does it adjust to suit you and your Posture?


This month, we’re looking at our chairs, to see if they ‘fill the bill’ in terms of comfort and adjustability.

 

Last week we looked at whether your chair was height adjustable.👍

 

How did your chair go? Did it fit the bill?

 

The next most important thing to check is whether your chair adjusts to suit you and your posture.

 

One feature that’s really important to this equation is another lever…

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Does your Office Chair Need a ‘Checkup’?

It’s nearly the end of the financial year in Australia… So many of us are keen to maximise our tax deductions!

 

If you’re been feeling a bit uncomfortable in your office chair and wondering if it’s right for you, this is the perfect time to give your chair at work a ‘checkup’ and see if you’re due a new one!

 

Many people ask me about what they should look for in a good, ‘ergonomic’ office chair..

So this week I’ll take you through Part 1 of your ‘Office Chair Checkup’

 

The first question you’ll need to ask is whether it’s height adjustable?🤔

 

Now, if you tend to sit on a dining chair or waiting room type chair, you might want to work towards finding something a bit more suitable..

 

Your body will thank you!

 

So, I’m afraid it’s a ‘Fail’ straight up if your chair can’t go up and down to suit you and your desk height.😨

 

In that case, hunt around your house or office to see if there’s a height adjustable office-type chair you can use OR head here to my shop page to checkout the one that ticks all the boxes for adjustable, ergonomically friendly chairs, that suits most people and is best value for money…

And order with FREE SHIPPING before the end of the financial year!🎉

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