Too much sitting is like the new smoking.
Have you ever wondered why you are experiencing back pain, sore shoulders, neck, wrists, have knee issues, headaches and more? Did you realise your brain was wired for you take 45,000 steps per day, not the modern day 10,000 steps that may be a struggle to achieve? Did you know you are designed to be standing and moving and walking around rather than sitting at a desk for hours? The stats for the average person being sedentary due to watching more TV, using computers and sitting at a desk, is up to 13+ hours and if you include 8 hours of sleeping the sedentary lifestyle is approximately 21 hours.
We talk about battery chickens and fight to save them! Think about it, no matter what role you are in, you may be becoming a battery office worker as a result of sitting at your desk too much. In past generations you may have ridden a bike or walked further to go to work, a movie, and visit friends. People are just too sedentary in this era.
Some of the other things that could be effecting you from a sedentary lifestyle are sluggish bowels as they function better when we are upright. Weak gluteal (buttock muscles) and the legs, they help assist us to walk if you don’t use those muscles you’ll lose them. Sitting in a chair too much is almost like being voluntarily in a wheel chair
all day. Our heart and cardiovascular system are impacted. Poor posture occurs, impacting shoulders, neck, wrists, back and more. Even depression and anxiety is being linked to people who sit more, as they miss the positive benefits of physical activity which stimulates more blood circulation and the release of endorphins and serotonin, the bodies feel good chemicals. When you are more active, your overall energy levels and endurance improve and your bones maintain strength.
Improve your health, improve your life STAND UP, and move more, build more activity into your life!!! Even better, if you haven’t already, bring Wellbeing awareness and activities into your Workplace now! Good health has proven to be good business.
If you would like more information or advice on achieving your best life, download a copy of my FREE BOOK, "How to be Calm Under Pressure: Advance Your Career Using Mindfulness".
"Are you living in the present moment or stuck & restless wanting it to be the past and present?
Winter has almost arrived, are you wishing it was spring, summer, the weekend or holiday time? Are you or are others around you complaining that it is almost winter? Do you often think it was better in the past or are you thinking it’s going to be better or worse in the future? Do you feel restless or stressed right now? Stop and notice how are you “FEELING”, that's the magic spot to get to know. If you find yourself saying yes to some of these questions, it is a sign that you're not focusing and living in the present moment in the most productive way.
Due to our cultural conditioning, we often dwell on the past or project our thoughts into the future, or waiver in-between, and the present moment can be a restless, stressful experience where low energy and flatness can be experienced. As a result of this, individuals never feel completely fulfilled or happy even though it can be perceived that they may have everything, e.g. a great family, job, partner, house or just freedom. Long term living that way is not good for your health or your happiness levels.
Getting to understand or know what truly living in the present moment is creates freedom, as no matter what is going on in your life you can create your own inner balance. When you live in the present moment, you understand that the past is gone and learn from it and let go of the things that didn’t support you.
When it comes to the future you start to realise that it is just an imagination of what might be. It's important to set goals and have your vision for the future with the realisation that “now” is the present moment and that is real, and eventually the future will become the present moment as you work towards it.
When you are aware of the subtleness of the present moment, you learn to stay grounded no matter what is going on. When you create harmony in the present moment by getting to know how you're feeling and how you are reacting to what is presented to you, positive change can take place.
For example if you think back into the past, each day is generally filled with something that you didn’t expect that may of created some form of stress for you? If you're constantly reacting by worrying, being frustrated or angry, etc. your whole day, week or life can become a drama and uneasy and you can end up sick and exhausted. Just reflect on two months ago, I bet you have forgotten some of the things that you were stressing about then? When you start to notice your present moment and what stress is, then let it go and apply positive breathing, positive self-talk, and take action including noticing if you’re tensing your shoulders or clenching your fists or jaw etc. ...you have taken some of the first steps in revitalising and restoring your health and giving yourself the opportunity of tapping into your creative solutions orientated natural state of living and restoring yourself to improved health rather than exhausting yourself.
IT’S ESSENTIAL FOR YOU TO LEARN TO BE PRESENT FOR A QUALITY LIFE IN SIMPLE MOMENTS!
Presenteeism is costing your happiness and organisational productivity, and it’s costing the nation billions.
Do you ever feel restless and distracted at work? You can't focus? You were wishing you were somewhere else? Are you sick of all the changes and don’t feel valued? Did you ever start your new job being motivated to then become demotivated through not being recognised for your efforts? Well you're not the only one.
Statistics reveal presenteeism, which is the silent form of absenteeism, is costing organisations over $34 billion each year.
Presenteeism is described as loss of productivity that occurs when employers come to work and perform below expectation due to any kind of physical or mental illness including stress, anxiety and depression.
Absenteeism is more commonly recognised as it is obvious when someone isn’t at work, it can be a critical indicator of overall organisational health.
Interviewing hundreds of people, I've discovered 95% of people become dissatisfied at work. Some of the key areas that create this are feelings of not being appreciated or feeling like things are getting worse at work and that it was better in the past. Especially when new concepts or systems are implemented, change is hard for some people, or they are being bullied, they don’t like the management style, they feel like they are overworked and underpaid, they don’t like the politics, they are only at work to earn money and there is no satisfaction. When everyone is complaining and dislikes the company, the moral is low with high turnover.
It’s amazing that most people spend most of their life at work being unhappy. Do you want to know the reason why? It’s because people haven’t been taught to deal with the stress, how to tap into their creative mind to find solutions. They generally don’t know that they have the power to create whatever they focus on and that the way they internalise things and respond to situations presented to them plays a key role in staying healthy, happy and fulfilled.
Once you learn to tap into your inner world and learn to be more aware, calm, creative, and balanced, no matter what is going on, career and life will grow from strength to strength.
If you or someone you know is in this cycle of stress and being unhappy at work, download a free copy of my book “How to be Calm Under Pressure: Advance your Career with Mindfulness”
The seasons have changed and you may have heard and noticed others around you saying they are tired or you may be personally experiencing more tiredness. This happens between seasons as the sun changes position. As we shift from summer to autumn then to winter it becomes lighter later in the mornings and darker earlier in the evening and with less sunlight our brain starts to release less serotonin, our natural uplifting hormone. As it heads towards winter with even less sun, some individuals can start wanting to sleep more and feel a little flat and do less. In extreme cases, some individuals have been diagnosed with the SAD Syndrome which can be quite debilitating as it triggers depression, lethargy and lack of motivation. So to be aware of how you are feeling is crucial as individuals can experience the lesser or greater of what I have described. It’s important to realise that you are able to have an impact on how you react to the seasonal change and change it in positive ways.
Through autumn you will notice there will be the contrast of warm and cool days as it eventually shifts to winter and cold weather. To sustain your health and well-being throughout autumn heading towards winter, it’s important to stay motivated and prepare yourself with a range of simple actions to build your immune system and stay healthy as follows:
Seasonal food plays a role in holistic health. The fruit, vegetables and herbs that appear during the season are the best for your health. The seasonal shift and change is also reflected in nature by the colour of the leaves - red, orange and yellow. Preparing and eating colourful seasonal related foods is fun. During autumn they look bright and colourful, however it goes beyond that for your health. Some seasonal fruit, vegetables and herbs aligned with autumn include:
Could also be time to start planning your getaway retreat in Mauritius with me in July 2017 and immerse in techniques to lead you to a happier healthier life.
Do you want to stop feeling body pain? Benefits of a Good Posture.
Having a good posture is an asset in life. It’s important to develop correct postural awareness at an early age as your muscles lengthen or shorten as a result of good or bad posture. Bad posture contributes to back pain, shoulder pain, neck pain, knee problems and headaches. You can see posture affects a lot and it’s much easier to work on your posture than go through pain for your life.
Young people with bad posture will grow into elderly people that will struggle in life. The muscle groups of the body are like a pulley system and if one part is developed incorrectly, it affects the whole structure of the body. For a great posture start with the feet and develop core muscles. The pelvic floor and abdominal muscles for the body are like a support beam would be in holding up a ceiling in a building structure.
Here is a sequence to align your posture:
1. Stand upright with the feet and knuckles of the big toes together and the heels slightly apart.
2. Breathe in through the nose and look down at your feet (initially) and lift up your toes and spread them apart. Also now look up and gaze straight ahead. (This can be challenging initially as the feet aren’t use to this sort of movement). The balls of the feet and heels are on the floor.
3. Hold the breath for the count of 3 then exhale through the nose and connect the navel to the spine, lift the pelvic floor and bring the spread toes to the floor (notice the connection of the balls of the toes & heels on the floor.)
4. As you continue to align the posture, keep gazing straight ahead (or close your eyes for a meditative experience) and as you breath in through the nose slowly then holding the breath for the count of 3 and breathe out slowly through the nose focus on the tops of the feet, shins, knee caps, quadriceps muscles, engage your pelvic floor muscles and abdominals.
5. Then, keep focusing and from the abdominals take your awareness up to your shoulders then lift up the shoulders and roll them back and draw the finger tips gently to the floor, feel a long neck. Then bring your awareness to the front of the face to the top of the crown of the head.
6. Next regroup and make sure your feet are grounded your centre is engaged and get a sense of a silver thread lengthening your spine through to the top of the crown of your head to realign the posture. Next bring your awareness to the back of your skull, neck across the shoulders to the lower lumbar buttocks, back of the legs and down to the floor. And there you are aligned and ready to go.
This is good to do daily .Make sure your shoulders are relaxed, the core is always softy connected when you’re walking and sitting. If at a desk, it’s important to get up and move every 15 minutes. Check your shoulders are relaxed and core is connected. A pain free body and correct posture is a key point for a happy, healthy balanced life.
If you or you know of someone else who is in this cycle of stress of overthinking download a free copy of my book “How to be Calm under pressure: Advance your Career with Mindfulness”
Being in a state of low performance is debilitating. It can affect work prospect and personal effectiveness. Comparing yourself with others and feeling not good enough is either a state of mind or a belief structure.
Initially, Autumn was experiencing high anxiety, always worrying and feeling unnecessary guilt. She was questioning herself, “Am I a good parent?” and “Am I spending enough time with my children?”
When Autumn was at home, she was so busy trying to keep the house perfect as her mother did when she was a child, that she would quickly lose patience with her children. She would be hard on herself, feeling like she was an inefficient homemaker, parent and worker. When Autumn would drop her children at the early learning centre, she felt like she was being judged by the non-working mums. She felt guilty because she thought they were thinking she should be a stay-at-home mum, like them.
When she was at work, Autumn felt she wasn't good enough in her role and constantly compared herself to others that appeared to be coping and doing a better job than her. She felt she was under performing and afraid her job was at risk.
Autumn was in a negative loop, she was highly stressed, had issues sleeping and was putting on weight. She frequently experienced headaches, shoulder and back pain, and was often feeling low and on the verge of a breakdown.
Autumn began working with Januta and began learning and applying Januta’s strategies and techniques to refrain and focus her mind. Autumn found her work-life balance. She can now manage her stress, has changed her perception, and feels good about herself.
Autumn has lost weight and is sleeping well. If she wakes, she has the techniques to go back to sleep and feel energised in the morning. She is now in a great job role that is fulfilling, and can now identify the thoughts and drop-off the stuff that was creating her anxieties, hence improving her performance. Because she is now more confident about herself she is different with her children and she actively contributes to the team where she previously felt her views were not of value. She has learnt how to be happy, no matter what is going on. Autumn is empowered and feels confident to deal with the people and situations that once intimidated her.
If you or you know of someone else who is in this cycle of stress of overthinking download a free copy of my book “How to be Calm under pressure: Advance your Career with Mindfulness” this helps you areas
Are you fed up of feeling exhausted? Lose Weight Naturally at any age by learning to be calm positive and creative.
Being a mature woman myself, I understand the area of anti-aging naturally which includes weight loss and sustaining it. Just eating healthy food and exercising doesn’t guarantee weight loss. The number one area to look at is letting go of stress. Stress comes from a variety of areas- career, family and even the whole idea of aging or moving into any relative age group that society labels as a milestone. People worry from a young age, and there is so much fear around aging that individuals are often in the stress cycle without even realizing it. When you are in that cycle the body produces stress chemicals including adrenaline and cortisol, which activate the fight or flight reaction within the body, this offers a burst of energy for quick reactions to danger and it is ok short term. Prolonged stress chemicals in the body can lead to dangerous health conditions including lowered immune system, high blood pressure, weight increase and more.
So learning to be calm by understanding your stress patterns and letting them go is number one so you can learn to apply positive techniques and balance from within. When you feel calm,sleep well are positive and accept yourself where you are then the body is generally functioning and producing your natural endorphins and serotonin, the feel good chemicals. Then when you eat well,drink water and exercise the body is more likely to naturally stay slim and balanced.
When you’re calm, you sleep well and your brain and liver can work in harmony too. Lack of sleep is being recognised as unhealthy for you as smoking is.
A good night’s sleep is essential for optimum health. The Pineal gland in the brain produces a chemical called MELATONIN which helps regulate your sleep cycle. Light effects the amount produced and during winter due to less sun it may start producing it earlier or later. The body heals, detoxes, and re-energises when you’re sleeping and the MELATONIN shares the body's toxic load with the LIVER by helping to neutralise free radicals and by regenerating the body overall. If you’re not sleeping well you’re depriving your health and it has been said that not sleeping well impacts fluctuations and weight loss - to improve your health and improve sleep with the aim to sustain a healthy weight by developing healthy habits and learning the skills to combat what caused the stress is essential.
If you or you know of someone else who is in this cycle of stress and exhaustion download a free copy of my book “How to be Calm under pressure: Advance your Career with Mindfulness”
Let Go of Stress- Be Calm, Energised and Allow Your Natural Anti-Aging to Kick-In
I’m grateful for my life and the awareness I have gained over 25 years around the concept of stress and how to let it go!!! Yes, I call it a concept, as individuals have been taught unconsciously to be stressed rather than calm and empowered. Just a few days ago I was standing next to an eight year old playing a computer game, he said “I’m stressed.” I smiled to myself, that was the perfect situation to confirm my conclusion of “stressed” being a learnt state. How does and eight year old know about using the language "stress" to describe what he is feeling, unless he’s heard people talk about it?
I listen and people are often saying “I’m stressed, I’m stressed.” It's time to shift that bad habit that can leave you lacking energy, with a head ache, sore shoulders, sore back ,skin problems, often sick and overwhelmed, and feeling plain exhausted!!! Does this sound familiar?
Feeling this way is a sign you’re engaging in stress patterns throughout the day and not noticing it. When you get to know the present moment, which consists of noticing how you are breathing, how you are generally holding your posture, or what sort of thoughts or language you are constantly using, then you can start to see where your stress is coming from.
Even changing some simple things, especially when you are challenged, can create incredible change in positive ways. For example, everything seems to be going wrong, you have a deadline to meet and you’re running out of time, you start to worry, tense up and become overwhelmed. Just take some time, focus on positive breathing and you’ll become much calmer instantly as you release your endorphins rather than stress chemicals. This is what makes you calm and you’ll also be able to think more clearly because you’re focused. When you are more present, you’ll start to notice the stress pattern and then be able to let go of whatever it is and relax. With your self-talk or verbal language, when you’re aware and present, you can start to notice when you use the “stress” word. If you keep thinking/saying, “stress, stress, stress” all day, everything becomes tense and that’s what you’ll be.
Another simple shift is to acknowledge what is going on, then be conscious to remind yourself “all is well” and that you’ll get through the situation, and even say the words “calm, calm, calm” and before you notice it, that’s how you’ll feel no matter what is going on.
So learning to navigate from within and apply positive skills within each moment makes incredible difference…. Think, talk and breathe positively, stay empowered and look younger too. Stress ages you, being calm helps assist in natural anti-aging!
If you or you know of someone else who is feeling the ramifications of stress and sickness download a free copy of my book “How to be Calm under pressure: Advance your Career with Mindfulness”
Becoming Neutral to Stressful People and Stressful Situations
Life has been articulated to us all as stressful and hard, we have learned stress patterns. Every time you communicate you are telling your story, as with others they are telling theirs. Your reactions to others and the situation can activate or deactivate stress.
When you start listening and understanding the language of words, body language, and emotional language, you become empowered. By applying balanced emotions and inner awareness through these times it leads to a neutral state. Having a neutral state does not mean having no emotions. In adverse situations and with stressful people, you learn to very quickly realign and shift from stressful to neutral. As a result, you learn the skills to keep from absorbing other people's negative projections. Once you understand and apply these concepts to activate this awareness, you become happier, healthier, more creative, and more resilient.
Olivia was a very successful senior woman in the male dominant financial services industry. After a promotion, she became highly stressed. Her new role involved setting up and developing new business services in international markets across twenty-two countries.
The nature of Olivia’s role involved high level performance and accountability. Being a woman in a senior level position produced a lot of politics, competitiveness, and pressure. Female colleagues were often jealous of Olivia’s talent, making working with them as difficult as working with her male colleagues. Olivia was dealing with lots of people who had control issues. The power dynamics caused arguments and disagreements in management meetings. Olivia knew her asset was her knowledge in the field, she was highly capable and technically efficient, however, the politics were draining her.
Olivia was so stressed, she didn't know who to turn to or trust. She was suffering headaches and losing weight. Her blood pressure and cholesterol were high even though she was very lean. She was unable to sleep at night, awake with worry about what others were saying and doing. Olivia would get sick with cold and flu symptoms constantly. Although she was earning a high figure income, she was losing her health and quality of life, and had started questioning her career path.
Olivia heard about Januta through her workplace. She had been practicing yoga, but it was not enough. Olivia met with Januta and attended the Management Team Workshop, “Being Neutral to Stressful People and Situations.” As she continued with Januta’s ongoing programs, everything began to change dramatically.
As Olivia applied her newly learned techniques, she gained greater awareness; her results were outstanding as everything changed and she was able to relate differently to her internal and external clients.
By aligning herself from within, Olivia became neutral to stressful people. By remaining neutral, she was more in tune with these people and she was listening to them differently and not getting caught up in their stress and stories. This helped Olivia because she was able to avoid fighting against them or reacting to their stress, which would have otherwise caused her more stress.
These techniques helped Olivia achieve her outcomes without feeling intimidated by her peers or clients. This was reflected in her relationships, job satisfaction, and business results as they changed in positive ways. Olivia’s career continued to evolve, she was able to create further opportunities and climb the career ladder. Her practice and application of her work with Januta produced great outcomes.
By applying the right positive techniques and connecting back to yourself, you have clarity and calmness. You become solution minded, and as a result, bring coherence. So now, being more empowered, you are more successful and you can let go of all the negative hype. You do better and can embrace the positive emotions when you start excelling.
If you or someone you know is feeling the ramifications of stress and sickness, download a free copy of my book “How to be Calm under pressure: Advance your Career with Mindfulness”
How are you going with your Goals for 2017? Are you on track?
We are still in that early part of the year where you may or may not have set your goals for 2017?
It's essential to have a map so your mind can head on a journey and have a vision to activate your goals. If you have and you’re on track, that’s fabulous. If you have already broken some of the things you set for a fresh new year that’s okay too.
You can start with the best intentions, however, making the new goals happen is one challenge and sticking to them can be even harder.