"The future belongs to those who believe in the beauty of their dreams."
-Eleanor Roosevelt
"One who asks a question is a fool for five minutes; one who does not ask a question remains a fool forever."
-Chinese Proverb
"Errors and mistakes are the necessary steps in the learning process; once they have served their purpose, they should be forgotten."
-Vince Lombardi
"My philosophy is that not only are you responsible for your life, but doing the best at the moment puts you in the best place for the next moment."
-Oprah Winfrey
"Life all comes down to a few moments. This is one of them."
-Bud Fox
"I think it's all about making things beautiful, making things better and making a difference."
-Dean Boone
Sunday, April 13, 2008
Get Rid of Your Limits: Achieve Your Goals
"The only limits you have are the limits that you believe."
Dr Wayne Dyer
I have been doing a lot of reading and studying on the topics of success, law of attraction, achieving goals and living more fully. I have come to understand that there are 2 important things about achieving your goals, there is an easy way and a hard way.
The hard way is to work really hard, obsess about your goals, stress about your goals, micromanage your goals and force your goals to happen.
The easy way comes when you know what your goals are, you are intent and focused on your goals and then you surrender your goals to the Universe or your higher power. Then everything you need to make your goals comes true just happens to show up for you when you need it, effortlessly, this is what is meant by living in the flow of abundance. You allow things to happen, unfold and create instead of forcing them into existence. Remember being single and wanting that special person to show up for you... you tried everything possible to make it happen, you forced it and what happened, he or she never arrived. It was not until you said, I am giving this to God, I am happy as I am, I love my life as it is, and let go, stopped trying to force it, that is when that special person arrived, right on schedule.
Here are some tips to surrendering your goals to the universe:
1) Spend time visualizing your goals coming true. Be specific and definitive in your demands. The more specific you are in your details and vision, the easier it will be for the right things and people to come to you. Choose exactly what it is you want and then see your self as already having it or it already being true. This is tricky for most people, so find ways to get into the now.
2) Practice positive affirmations about you and your goals. Starting with "I am so happy and grateful now that..." is always helpful to put you in the mindset of gratitude, joy and reception. powerful and simple. For more ideas on affirmations, visualizations, effective goal writing, see Acquired Hope book.
3) Be grateful for all that you already have. Be grateful for all that is coming to you, your goal, even though it has not yet happened. Live in the knowing that is it happening to you now.
4) Declare your intention and feed it with emotions. Positive thoughts cultivate positive emotions and raise your vibrational energy to that of co-creation. Spend as much of your time as possible riding positive thought vibrations and energies. The power players and real co-creators are terrific at this. Make sure your goal is in alignment with your purpose, this will make it easy to stay on track and attach emotions to your goal.
5) Cultivate your intuition. I have heard many times, Prayer is when we talk to God, our intuitive factor is when God talks to us. Spend time developing and cultivating your intuition. When you feel that instinct or nudge to do something, follow it, act on it.
6) Action is required in order to obtain any goal. You can visualize all day long, but if you do not include action in your process, nothing can come to you. Action is the last part of the law of attraction, look closer at the word: attraction, even "action" is included in the "attraction". Opportunities will come to you from a larger view, your job is to act on them. As Orpah once said, success occurs when opportunity and preparation meet. Act now.
"Within you is the kingdom of serenity that can create all of the prosperity you could ever want." Dr. Dyer
Live as a co-creator and this process becomes your way of being!
Dr Wayne Dyer
I have been doing a lot of reading and studying on the topics of success, law of attraction, achieving goals and living more fully. I have come to understand that there are 2 important things about achieving your goals, there is an easy way and a hard way.
The hard way is to work really hard, obsess about your goals, stress about your goals, micromanage your goals and force your goals to happen.
The easy way comes when you know what your goals are, you are intent and focused on your goals and then you surrender your goals to the Universe or your higher power. Then everything you need to make your goals comes true just happens to show up for you when you need it, effortlessly, this is what is meant by living in the flow of abundance. You allow things to happen, unfold and create instead of forcing them into existence. Remember being single and wanting that special person to show up for you... you tried everything possible to make it happen, you forced it and what happened, he or she never arrived. It was not until you said, I am giving this to God, I am happy as I am, I love my life as it is, and let go, stopped trying to force it, that is when that special person arrived, right on schedule.
Here are some tips to surrendering your goals to the universe:
1) Spend time visualizing your goals coming true. Be specific and definitive in your demands. The more specific you are in your details and vision, the easier it will be for the right things and people to come to you. Choose exactly what it is you want and then see your self as already having it or it already being true. This is tricky for most people, so find ways to get into the now.
2) Practice positive affirmations about you and your goals. Starting with "I am so happy and grateful now that..." is always helpful to put you in the mindset of gratitude, joy and reception. powerful and simple. For more ideas on affirmations, visualizations, effective goal writing, see Acquired Hope book.
3) Be grateful for all that you already have. Be grateful for all that is coming to you, your goal, even though it has not yet happened. Live in the knowing that is it happening to you now.
4) Declare your intention and feed it with emotions. Positive thoughts cultivate positive emotions and raise your vibrational energy to that of co-creation. Spend as much of your time as possible riding positive thought vibrations and energies. The power players and real co-creators are terrific at this. Make sure your goal is in alignment with your purpose, this will make it easy to stay on track and attach emotions to your goal.
5) Cultivate your intuition. I have heard many times, Prayer is when we talk to God, our intuitive factor is when God talks to us. Spend time developing and cultivating your intuition. When you feel that instinct or nudge to do something, follow it, act on it.
6) Action is required in order to obtain any goal. You can visualize all day long, but if you do not include action in your process, nothing can come to you. Action is the last part of the law of attraction, look closer at the word: attraction, even "action" is included in the "attraction". Opportunities will come to you from a larger view, your job is to act on them. As Orpah once said, success occurs when opportunity and preparation meet. Act now.
"Within you is the kingdom of serenity that can create all of the prosperity you could ever want." Dr. Dyer
Live as a co-creator and this process becomes your way of being!
Wednesday, April 9, 2008
Ergonomic Set Up Posture Tips for Laptop user
In this day and age many people use their laptop as their primary computer, so it’s important to have it setup correctly in order to avoid back pain, neck pain, and other musculoskeletal injuries or strains. The problem is that laptop computers are designed with portability in mind rather than sound ergonomic principles. Basically, if the screen is at the right height then keyboard is too high, and if the keyboard is in the right position, then the screen is too close and too low. And laptop touchpads and trackballs are never very user friendly causing excessive motions and error rates. Given these challenges, here are laptop accessories and several simple ergonomics and posture tips to optimize your laptop set up:
Use a large screen: Use a laptop with the largest screen possible for your needs to avoid the stressful posture that results from straining to see the text on a small screen. Many laptops offer large screens (15" plus), but these can be difficult to use while on the go. There are a number of smaller notebook and ultra-portable laptops on the market, and while a smaller screen (12.1") can be useful in mobile settings, make sure that you’re able to read the screen characters and easily use the keyboard (the smaller the laptop, the smaller the keyboard). If you find yourself straining to see your screen, increase the font size.
Use a Laptop Holder: Place the screen at eye level. Ideally, set your laptop height and screen angle so you can easily view the screen without bending or rotating your neck, and put it about an arm’s length in front of you. To do this, you will usually need to elevate the laptop a few inches above your desk, which you can do by placing it on a stable support surface such as a laptop holder.
Use a separate keyboard: When using the laptop for extended periods, use an external, full-sized keyboard with your laptop and position it at a height that allows your shoulders and arms to be in a relaxed position, with your elbows at a 90° angle when typing. Ideally, place the separate keyboard on a keyboard tray beneath your desk surface to help ensure that your wrists stay in a neutral (flat) position.
Use a separate mouse: Be kind to your wrists by using an independent mouse rather than the mouse that’s incorporated into your laptop keyboard. Ideally, place the mouse on an adjustable-position mouse platform so you can keep it near your body and keep your wrist flat while using it.
Recline slightly: This will allow you to position the laptop keyboard and mouse with the least strain on your neck. Angle the screen slightly upward so that you can view the screen without having to bend your neck too far down.
Make your chair work for you;The type of office chair you use is critical. Basically, any office chair that is fully adjustable and has lumbar support will work, but you need to be sure to set it up correctly. Make sure you have proper lumbar support and that you do not slouch.
Take breaks: Take brief breaks every half hour, at the very least taking your eyes off the screen and letting them rest on something in the distance, and doing some simple stretches while at your desk, such as stretching your neck, shoulders, arms and legs. Every one or two hours, leave your desk to walk around to get your blood flowing and move your muscles.
Travel light: Be careful when carrying your laptop around. Carry your bag across your lower back in a messenger bag style, or use a backpack with dual padded shoulder straps (and avoid draping the bag over just one shoulder). If your laptop and components weigh more than 10 lbs, a roll-along carrier is the best choice.
For more posture tips.
Use a large screen: Use a laptop with the largest screen possible for your needs to avoid the stressful posture that results from straining to see the text on a small screen. Many laptops offer large screens (15" plus), but these can be difficult to use while on the go. There are a number of smaller notebook and ultra-portable laptops on the market, and while a smaller screen (12.1") can be useful in mobile settings, make sure that you’re able to read the screen characters and easily use the keyboard (the smaller the laptop, the smaller the keyboard). If you find yourself straining to see your screen, increase the font size.
Use a Laptop Holder: Place the screen at eye level. Ideally, set your laptop height and screen angle so you can easily view the screen without bending or rotating your neck, and put it about an arm’s length in front of you. To do this, you will usually need to elevate the laptop a few inches above your desk, which you can do by placing it on a stable support surface such as a laptop holder.
Use a separate keyboard: When using the laptop for extended periods, use an external, full-sized keyboard with your laptop and position it at a height that allows your shoulders and arms to be in a relaxed position, with your elbows at a 90° angle when typing. Ideally, place the separate keyboard on a keyboard tray beneath your desk surface to help ensure that your wrists stay in a neutral (flat) position.
Use a separate mouse: Be kind to your wrists by using an independent mouse rather than the mouse that’s incorporated into your laptop keyboard. Ideally, place the mouse on an adjustable-position mouse platform so you can keep it near your body and keep your wrist flat while using it.
Recline slightly: This will allow you to position the laptop keyboard and mouse with the least strain on your neck. Angle the screen slightly upward so that you can view the screen without having to bend your neck too far down.
Make your chair work for you;The type of office chair you use is critical. Basically, any office chair that is fully adjustable and has lumbar support will work, but you need to be sure to set it up correctly. Make sure you have proper lumbar support and that you do not slouch.
Take breaks: Take brief breaks every half hour, at the very least taking your eyes off the screen and letting them rest on something in the distance, and doing some simple stretches while at your desk, such as stretching your neck, shoulders, arms and legs. Every one or two hours, leave your desk to walk around to get your blood flowing and move your muscles.
Travel light: Be careful when carrying your laptop around. Carry your bag across your lower back in a messenger bag style, or use a backpack with dual padded shoulder straps (and avoid draping the bag over just one shoulder). If your laptop and components weigh more than 10 lbs, a roll-along carrier is the best choice.
For more posture tips.
Ergonomic Computer Set Up Tips
Tips for setting up your ergonomic workstation:
Correct placement of you monitor and keyboard can reduce eye, arm, back, shoulder and neck fatigue. Improper posture caused by an inadequate chair or a chair that is improperly adjusted along with awkward hand and keyboard positions can result in early day fatigue. Long periods of repetitive work can lead to hand, neck, and back pain and ultimately injury. Ergonomics is the applied science focused on human use. Ergonomics provides an array of information critical to the design and proper use of office equipment, furniture and computer accessories.
Chair Position:Adjust the height of your chair so your upper thighs are parallel to the floor. Adjust the back support so your back is firmly supported and angled slightly backward while your feet are fully supported on the floor or a footrest. ErgoRehab, Inc will be offering a selection on Ergonomic office chairs shortly.
Keyboard Position: The height for your keyboard and mouse, should be set so your hands, wrists and forearms are in a straight line and are level with your elbows when your arms are comfortably at your sides. Some ergonomic experts suggest a negative tils it best, this means to position your keyboard so that there is about a 1 to 2 inch decline, where the front of your keyboard is higher than the back of your keyboard, another reason why using adjustable keyboard trays are so important. Your shoulders should be relaxed, your elbows should be near your body and with a 90 degree angle between your shoulders and handes.
Computer Mouse: Your mouse should fit your hand, see our computer mouse sizing chart to ensure the proper fit. Lastly, support the palms and wrists while typing, but avoid too much direct contact on the wrists.
Monitor Position:The top of the monitor screen should be even with your forehead and directly in front of you. Your head weighs about 9 pounds, or the weight of a bowling ball. So it is essential to make sure you are not looking up or down at your computer monitor. A monitor arm provides an effective solution to ensure proper posture. A good rule of thumb is an arms length distance. Your eyes should look slightly dowward, approximately 15º to 30º. If you use bifocals, lower the monitor below eye level and turn the screen upward, tilt the screen back 30º to 45º.
Use a Head Set:Never hold the phone between your head and shoulderm this puts excessive strain on your neck and shoulders. If you use the phone frequently, use a headset to reduce the strain on your neck.
Use a document holder:Use an adjustable document holder, preferably in-line with the computer, this will improve your sitting posture and reduce the tendency to look down or to the side to read a document while typing. The document holder will also reduce eye strain.
Use a forearm rest:A forearm rest can reduce the load on your shoulders by supporting your forearms (not your wrists or elbows) when using the computer. ErgoRehab will be adding ergonomic office chairs with arm rests shortly.
Take a 3-minute break every 30 minutes:During your break, breathe deeply from your abdomen. Relax your arms in your lap, and then stand up and stretch your neck and shoulders.
Remember that even thought computer accessories improve your posturing, even if your workstation is set up properly, you can still experience muscle fatigue from being in the same position too long. Muscles are meant for movement not to hold static positions. It is important to periodically adjust your chair, stretch your muscles, rest your eyes, drink plenty of water and change positions to help avoid fatigue. Be sure to stand and stretch your back, neck, legs and arms periodically.
For more posture tips.
Correct placement of you monitor and keyboard can reduce eye, arm, back, shoulder and neck fatigue. Improper posture caused by an inadequate chair or a chair that is improperly adjusted along with awkward hand and keyboard positions can result in early day fatigue. Long periods of repetitive work can lead to hand, neck, and back pain and ultimately injury. Ergonomics is the applied science focused on human use. Ergonomics provides an array of information critical to the design and proper use of office equipment, furniture and computer accessories.
Chair Position:Adjust the height of your chair so your upper thighs are parallel to the floor. Adjust the back support so your back is firmly supported and angled slightly backward while your feet are fully supported on the floor or a footrest. ErgoRehab, Inc will be offering a selection on Ergonomic office chairs shortly.
Keyboard Position: The height for your keyboard and mouse, should be set so your hands, wrists and forearms are in a straight line and are level with your elbows when your arms are comfortably at your sides. Some ergonomic experts suggest a negative tils it best, this means to position your keyboard so that there is about a 1 to 2 inch decline, where the front of your keyboard is higher than the back of your keyboard, another reason why using adjustable keyboard trays are so important. Your shoulders should be relaxed, your elbows should be near your body and with a 90 degree angle between your shoulders and handes.
Computer Mouse: Your mouse should fit your hand, see our computer mouse sizing chart to ensure the proper fit. Lastly, support the palms and wrists while typing, but avoid too much direct contact on the wrists.
Monitor Position:The top of the monitor screen should be even with your forehead and directly in front of you. Your head weighs about 9 pounds, or the weight of a bowling ball. So it is essential to make sure you are not looking up or down at your computer monitor. A monitor arm provides an effective solution to ensure proper posture. A good rule of thumb is an arms length distance. Your eyes should look slightly dowward, approximately 15º to 30º. If you use bifocals, lower the monitor below eye level and turn the screen upward, tilt the screen back 30º to 45º.
Use a Head Set:Never hold the phone between your head and shoulderm this puts excessive strain on your neck and shoulders. If you use the phone frequently, use a headset to reduce the strain on your neck.
Use a document holder:Use an adjustable document holder, preferably in-line with the computer, this will improve your sitting posture and reduce the tendency to look down or to the side to read a document while typing. The document holder will also reduce eye strain.
Use a forearm rest:A forearm rest can reduce the load on your shoulders by supporting your forearms (not your wrists or elbows) when using the computer. ErgoRehab will be adding ergonomic office chairs with arm rests shortly.
Take a 3-minute break every 30 minutes:During your break, breathe deeply from your abdomen. Relax your arms in your lap, and then stand up and stretch your neck and shoulders.
Remember that even thought computer accessories improve your posturing, even if your workstation is set up properly, you can still experience muscle fatigue from being in the same position too long. Muscles are meant for movement not to hold static positions. It is important to periodically adjust your chair, stretch your muscles, rest your eyes, drink plenty of water and change positions to help avoid fatigue. Be sure to stand and stretch your back, neck, legs and arms periodically.
For more posture tips.
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