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Setup for success at your desk in 2021 with posture, exercise & ergonomics tips!

Here’s to a fabulous year in 2021!

To make sure it’s a happy, healthy and successful year for you, your family and your community, there’s a few simple things you can do to get setup for success at your desk this year…

Having some great exercises, ergonomic tips, posture hacks and healthy screen / device habits up your sleeve will help you get 2021 off to a great start.

‘Success’ in terms of how you feel at your desk might mean

  • More energy throughout your day
  • Less stress or tension in your mind and body
  • Better productivity and workflow
  • More confidence and great posture
  • Healthier habits using your devices (phones, tablets etc)
  • Greater strength and endurance in your muscles
  • Less strain on your joints and muscles sitting at your desk
  • Achieving your health goals (have you set some for yourself yet?)

Whatever success looks like for you this year, taking a little time to organise your body and your desk- or wherever and whatever your typical workstation might be- will pay off in bucketloads!

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Healthy Ipad & Laptop advice for students

Healthy Ipad & Laptop advice for students

When your students use electronic devices, their risk of back and neck pain dramatically increases… UNLESS

They are equipped and empowered with the right ergonomic, exercise and posture advice to develop healthy habits!

In fact, increased computer use has been shown to be related to increased incidence of neck and shoulder pain and poor postures in adolescents*

This breaks my heart, because so many of these issues are easily preventable when students are empowered with the right exercises, ergonomic and posture advice.

The GOOD NEWS!

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Stiff and Sore no more! Grab this Easter Holiday Travel Tip that keeps your back and hips happy while you Sit

Travelling this Easter Break? Does you back groan at you just with the thought of sitting for hour in the car, train or plane?

Do you feel hunched over with stiffness or soreness in your low back and hips from being stuck sitting for ages… then take a bit of unwinding while you straighten up again?

I’ve got some good news for you!

I recorded a video of my favourite way to keep your back and hips from stiffening up while you travel… this tip has saved me many times 🙂

It’s also a great way to keep yourself alert if you’re driving or stuck sitting in a meeting or conference when you can’t move as much as you’d like to.

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Relieve Neck, Back and Shoulder tension with this Quick Tip

Take tension off your Neck, Back and Shoulders with this quick tip

I often prescribe my clients the ‘Smiling Collar-bones’ exercise that gives them a quick and easy way to improve their posture and take tension off their neck, shoulders and upper back.

It’s also one of my favourite ways of explaining healthy posture habits for your head, neck and shoulders and clients can’t believe how easy it is to remember… so they do it more often!

The other thing is, your don’t have to even leave your chair to do it! Wherever you are and whatever you’re doing, you can ‘Smile’ your collarbones and feel the difference in your body!

That’s a win-win all round!

This week saw us celebrating April Fool’s Day… and National ‘Smile Day’ in Australia. So I thought I’d bring a smile to your dial and share this awesome exercise with you…

 

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New evidence that Exercise Boosts our Brainpower!

New research has unlocked another piece in the puzzle of how exercise improves our brain function.

A discovery has identified what triggers the brain to boost brain function through exercise.

Many of us will be familiar with the ‘post-exercise high’ that is often what motivates us to get our joggers on in the first place. We can always look forward to feeling more awake and ‘alive’ post-workout, even if we are physically exhausted!

The Hippocampus is an important area of our brain for memory and learning. When we exercise, stem cells in this region multiply to form new nerve cells (neurons) which leads to improvements in learning and memory.

And now we know more about how…

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Time-saving tips for feeling fabulous, leading an active life and aging gracefully… in celebration of International Women’s Day

March 8th is International Women’s Day, and on this day we celebrate everything awesome and unique about women!

 

One of the most special things about women is that they tend to be ‘nurturers’ of those around them. They’re often carers in the form of mothers, grandmothers, sisters or daughters and supportive friends or colleagues of the many people in their community.

 

And women often feel their greatest sense of satisfaction and worth in giving of themselves to others- they’re time, their listening ear, their advice, their hospitality and their heart.

 

In our increasingly busy world, however, this selfless commitment to giving and putting other’s needs before their own can take its toll.

 

Yes, as women we tend to wear many hats and, sadly, the ‘hat of self-care’ is usually donned the least.

 

The sad reality is that I speak to many women daily who aren’t feeling great about themselves. They find it hard to see, let alone celebrate their amazing qualities amidst their struggle.

 

They’re often worried about their weight, worried about how stiff and sore they feel, how exhausted and sluggish they feel, worried about the increasing hunch of their shoulders, worried about their health and the little time they have to devote to taking care of themselves.

 

Does that resonate with you?

 

Well, I want to encourage you today!

Firstly, I assure you that you are doing a great job.

 

And secondly, I want to remind you that you can’t help others unless you fit your own oxygen mask first…

 

While it certainly is tough to prioritise your own physical and mental health when you’ve got deadlines at work, family and social commitments, household chores to get done and hungry kids or pets hounding you…

 

I’d like you to stop for a second and take a deep breath, then exhale, and read on.

 

If I told you that you could skyrocket your physical and mental health in just 2 minutes, would you want to know how?

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An Ergonomically Friendly Desk Tidy-up + Awesome Desk Exercise for you!

This week we had some fun on social media…
It was ‘Clean Up Australia Day’ for Businesses on Monday, so I set us all a little challenge!

We went through the simple things we can all do every day to help keep our nation and our office safe (and beautiful) by picking up rubbish and things lying around. 

AND I showed you how to give your own workspace an ‘Ergonomically Friendly Clean-up’ to inspire you to get you in the tidying mood!
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An Energy Boost and Encouragement for you

Do you ever feel a little sluggish, even stiff or sore sitting at your desk?

Or maybe you get frustrated there’s not enough time in the day to exercise as much as you’d like…

I want to inspire you, your workmates and even your family with this quick exercise tip!

You see, 30mins of daily exercise is awesome (and typically recomended), but it’s difficult for so many people that they end up doing nothing at all! 😳

I see so many poor souls struggling with wearing so many hats- they might be team leader or business owner, an employee, a parent, a student, then pile on top heaps of other committments- that they wrestle with finding time to prioritise the self-care things they should.

Does that ring true for you?

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Are you (and your team) ‘Fit to Sit’ at your desk?

Do you ever feel…?

Knots, Niggles, Tension

Tight muscles, aches or even pains

Brain fog, Nodding off, productivity waning

Sluggish from hours at a screen, slouching

Eyes glazing over, grab another coffee

Frustrated by no time to exercise, Too much on your plate

Your weight creeping up, metabolism slowing down

Do any of those phrases resonate?

Or can you see yourself heading there if things don’t change?

There’s nothing more upsetting to me, as a health professional, than seeing people in a state of distress, suffering from combinations of the above symptoms.

Especially because most of those issues can be pretty easily avoided… if you know how.

Most people have no idea that this shouldn’t be ‘your normal’ and that a few simple strategies can empower you to take control and get your health back on track.

That’s good news, right?

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Exercising when you’re Stiff, Sore, Unsure or Injured: Rule No 4

If we wait til we’re feeling 100% to get started doing any sort of exercise- whether it’s a few exercises at home, a workout in the gym or any kind of cardio activity- that day may never come!

 

So, over the past few weeks we’ve been looking at ways we can keep ouselves in ‘ship shape’, moving towards our health and fitness goals, even if we’re feeling really stiff & sore, unsire or injured…

Or all of the above!

 

The good news is that over the past 20+ years, I’ve led thousands of people through this process and I’ve been sharing my 4 top tips, or ‘Rules’ to help you work out:

What you should and shouldn’t do, how far you should push and what to do next.

Those we covered in ‘Rules 1, 2 and 3’.

 

If you haven’t read them or watched the videos that dive into the specifics, make sure you catchup on the most important stuff you need to know (below)

Rule 1 Don’t Push into Pain (or at least not much more pain)

Rule 2 Stop just Short of Fatigue

Rule 3  Taking note of How you Feel After Exercising

 

We’re onto our last Rule today, so without further ado…

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