VENTILATION FOR CLEAN, FRESH AIR AT WORK

Increased oxygen in your body translates to greater energy and clarity of mind. Fresh air is the simplest way to boost brainpower, health and feel great. But with 90% of our time spent indoors, getting that dosage of clean air isn't always easy. The air that we breathe on the inside is not as fresh as we need it to be.

More to Work than Hard Work

The scrupulous report from the World Health Organisation shouldn't need to remind us of the importance in getting our dosage of fresh air. The goodness fresh air provides was understood back in the halcyon days and often shared by our parents "Turn off the computer, go outside, get some fresh air, and relax".

On the inside, looking out

A business is in business to offer a valuable service that generates profit, it operates to improve service and increase sales. Its incessant toil perpetuates revenues for investors and stakeholders. Its focus is on product development, customer relationships and public relations. Businesses also revere their clients and their staff. After all, it wouldn't be a viable business without them.

The average person inhales 237,600,000 breathes of air at work over their lifetime, so stale air at work could contribute to the rising numbers of respiratory diseases and infections. Did you know, Casinos pump high quality ventilated air to prevent fatigue, so why not your workplace?

90% of our time is spent indoors and stepping out isn't always a practical solution. Business would become unpredictable if staff switched off and went out for a dose of fresh air. A healthy and happy work force is efficient so Investing in air ventilation makes perfect sense.

Respiratory Diseases and Infections

Lung diseases affect an increasing number of people around the world:

1. Asthma

2. COPD (including emphysema and chronic bronchitis)

3. Infectious lung diseases

4. Lung cancer

5. Sleep apnea

6. Tuberculosis

According to WHO, 4.3 million people a year die from the exposure to indoor air pollution. Making sure that your building is well-ventilated and getting rid of pollutants can improve the quality of your indoor air.

Fresh air is a big win for business

Heat recovery ventilation systems supply fresh air in an energy efficient way, this constant supply of air reduces fatigue and sickness in the work place. Operate more profitably and efficiently with Ventilation. It isn't a business expensive with Provinces / States encourage energy efficient products with tax rebates.

Ken writes on environmental issues for Tempeff North America who specialize in Heat Recovery

GET IN SHAPE WITH INDOOR CYCLING

Is it really possible to get fit on a stationary bike? This is a question many people want to know the answer to. How do you get in shape when cycling indoors? Well, this really is a great form of exercise and not something that can only be done outside.

Although you might find more enjoyment out of cycling outdoors, you can turn the indoors into a great cycling experience. Ever heard of spin classes? They seem to be all the rage. Here's what makes a good spin class.

How Indoor Cycling Gets You in Shape

Endurance riding helps build and tone muscles. To achieve this you'll need to increase resistance which will simulate hill climbing.

Indoor cycling burns fat with quick bursts of energy. You ride real hard and fast for that fat burning workout in indoor cycling. Doing this in short bursts for like a minute with a 15-second rest in between three times makes for a great workout.

What You Need for Indoor Cycling

You need a stationary bike, obviously. If you don't have a lot of room in your home, then you might want to join a gym and do actual spin classes, but if that's not your thing you can get a decent stationary bike cheaply at a second-hand shop or tag sale of some sort. Test it out first.

Plenty of water is required. You're going to need it because you are going to work hard and you want to stay hydrated.

Cycling shorts will be more comfortable. They won't move around a lot like other shorts. And since you will be working up quite a sweat you will want to be in something comfortable.

Sneakers or specialty cycling sneakers with an SPD cleat on the bottom that can be attached to the pedal can be used with indoor cycling. Either one will work and will give you results. The specialty cycling sneaker will just give you more stability when riding.

A heart rate monitor might be helpful. It's not necessary, but you might want to keep track of your heart rate because you are definitely going to get it going. It will also tell you how many calories you have burned. It will help you to not overdo it, too, especially if you know your target heart rate before you begin.

Indoor cycling is something that you can do all year round. It does not matter what the weather is like outside, it just matters that you do it. Whether it's too cold, too hot, raining, or snowing, you can still cycle. And it's something you will see results with. You can mix it up where one day you work on endurance and build and tone your muscles, and the next you do the fat burning.

Turn on the music and pump it up loud. Watch a movie, catch up on email even while you're cycling indoor. It is something fun to do and it is an excellent way to get yourself in shape.

Where will indoor cycling take you today?

By Russell (Rusty) Hart  visit his site at http://www.healthfitnessandsport.com 

TELEVISION VS EXERCISE - WHICH PAY MORE?

One of the most common reasons people have for not being able to exercise on a regular basis is that they do not have enough time during the day. Does this sound familiar? Maybe you have been guilty of telling yourself this is the reason why you are unable to workout on a consistent schedule. If so, try not to feel too bad and get down on yourself because you are far from being the only one using this excuse.

This is not an attempt to downplay the daily schedule of individuals who avoid regular exercise due to having a jam-packed day with work, chores, kids, along with other time-zappers that arise. There are millions of reasons why exercising on a consistent basis takes a backseat to other day-to-day activities.

First off, if you are content with the lack of exercise and have no desire to change your ways, then by all means stop reading this article because you are definitely wasting your time. However, if you truly want to lose weight and get fit, in addition to eating in a more healthy manner, you will have to find a way to start exercising on a regular basis.

Here's something you should really take to heart. If you have time to watch television, you have time to exercise. Simple and straight to the point.

In actuality, if you have time for any type of leisure activity such as reading a book/newspaper, using the computer for non-work related things (like social media), and particularly watching movies/television, these are specific moments you will want to consider to change or at least alter a bit in order to accommodate exercise regularly.

As the idea for this article popped into my head, I thought about my past experiences with "leisure time" activities and how I was accustomed to spend my time away from work. The number one leisure activity for me was that darn television.

That's when I asked myself some simple questions to test how important this television time was to me. See if you can answer these same 3 questions which may open your eyes and get you to rethink the role the TV plays in your leisure time.

1) What did you watch 3 weeks ago at 9pm on a Tuesday night?

2) What was the plot of your favorite tv show in the first week of October last year?

3) OK, OK, something a bit more recent. What is your favorite memory of your television viewing from last week?

After taking a moment to really think carefully about these questions, you may have found out an interesting revelation just as I did when I thought about these same three. My answers were 1) Have no idea, possibly an Ancient Aliens show or some movie on a cable station 2) My favorite show is Big Bang Theory so I know it was funny, but I don't remember specifics 3) Nothing stands out, except a Redbox movie rental Non-Stop. But will I really remember that 2 months or a year from now?

Did you have difficulties coming up with accurate, memorable answers to these questions?

Sure watching television is an enjoyable way to spend the evening after a long day of work, chores, and kids. Naturally after an exhausting jam-packed day, it's refreshing to jump in bed and simply not have to move anything other than your eyes at the images on the screen.

However, I think now about how many countless "free-time" hours I spent sitting on the couch or laying in bed watching television. Often I would just channel surf until I found something that peaked my interest. Bam, one hour just flew by. That could have been one hour working out burning 700+ calories and making my body healthier and stronger.

This is the decision you will have to come to just as I had to about two years ago. Either change your habits or stay in the same condition you are in. I was sick and tired of being lazy and out of shape and was determined to do something about it especially when I found out I weighed nearly 300 pounds. Now, a year and a half later, I am proud to state that I am 45 pounds lighter and continuing to lose a little more week by week.

Sure I still watch television, but now it's usually after I've worked out for at least an hour as I'm falling asleep after a long, productive day. The choices you make from this point on will help determine the direction your life will take.

Just remember, the next time you use the excuse "I don't have time to exercise" hopefully it's not said after you watched two hours of the Kardashian show or Friends re-runs.

By Gregory L. Gomez, visit his website for more http://healthychoicesinlife.com/healthy-snacks-for-work.

THE IMPORTANCE OF GOOD POSTURE WHEN WORKING IN THE OFFICE

With more and more people sitting at desks and in offices for work, the occurrence of back problems, recurring pain and bad posture is becoming more and more frequent. While ergonomic chairs, monitor risers and health and safety experts are commonplace, helping employees sit in the correct manner, such time sat at a desk in one position is not natural and can therefore lead to problems.

This is where the importance of good posture comes in. By sitting correctly and understand how the body should be positioned, it will not only reduce the likelihood of problems in later life but it also offers other benefits. A good posture will help improve how we feel while sat at work, but also helps to keep the back muscles and spine in the right alignment so that the likelihood of pain or back aches is reduced.

Firstly, it's important to define what good posture actually is. When sat a desk, the lower back should be sufficiently supported so that there is no strain on the muscles. Your feet should also be flat on the floor and your eyes level with the top of your monitor. Ideally your forearms should be perpendicular with your body too. All of this may be difficult to achieve without the use of ergonomic accessories such as screen risers, foot rests or back supports.

When all of these aspects are brought together, your body should be properly supported so that no muscles are straining or under pressure. It's also worth noting that you should still regularly get up, walk around and stretch, rather than remain sitting for extended periods of time.

So what is the importance of a good posture, apart from reducing aches and pains? One benefit is that it actually helps improve breathing and airflow through the body. By straightening your body, the airways are less restricted and the lungs can work to full capacity. So a good posture will help you take in more air and feel better as a result.

Another advantage of good posture is purely aesthetic, but it can also help you feel good within yourself. Many of us, while sat at a desk or when standing, slouch without really realising it. However, good posture helps us to look taller, leaner and much better; this not only makes us feel better but presents a better image to others too.

Keeping good posture is something that all of us should strive to achieve and does not take on enough importance in many working environments. However, with a few simple steps it is easy to improve posture and overall health.

By Rebecca_S_Black

THE DANGERS OF SITTING FOR TOO LONG

Sitting for long periods of time has been linked to a number of health hazards, especially with elderly people. In most cases, people can't help sitting for extended periods of time due to the nature of their work, but it's good to always know what kind of risks they are running into with matters pertaining to their well-being. Below are some of the complications and diseases that may arise as a result of sitting for too long.

Cardiovascular diseases: Sitting down means that there is zero mobility, so no energy is used and no calories are burnt. This results in fats accumulating in the heart, and sometimes causing blockage of veins; thus hindering blood flow in and out of the heart. This eventually causes heart related diseases, such as heart attacks and high blood pressure.

Swayback: This is a spine condition caused by too much stretching forward of the spinal cord. If a person doesn't sit straight up or simply slumps into a chair, the end result is a painful back due to a strained spine. Sitting on a chair with the back and the legs at a ninenty degrees angle can highly reduce the risk of this painful condition.

Deep vein thrombosis: Sitting causes slow blood circulation in the legs. It results in accumulation of fluids in the legs leading to blood clots and swollen ankles. While sitting, make sure that your feet touch the floor, this reduces the strain on the spinal cord and also helps in the circulation of blood.

Obesity: As one must eat, and no fat is converted to energy due to the inert position, it increases cholesterol in the body and it all ends up in the stomach and other parts of the body. This makes the person big and obese, which is a type of disease. Avoid snacks when not doing anything physical, instead take fluids, preferably water.

In order to avoid or reduce the risk of suffering from too much sitting related complications, exercise regularly. If finding time to perform any physical activities is impossible, then take small breaks in between your work. Walk around the office for five minutes after every two hours, it ensures free blood flow through the whole body. Movement stimulates the production of antioxidants, which remove toxins from the body through the lymphatic system. This will also help with good brain functions, because the more blood flows into the brain; the better it functions.

By Marygorrett Mueni Mutinda

HOW TO ACCEPT LIFE AS IT IS, NOT AS IT SHOULD BE

Do you "shoulda", "coulda", "woulda" yourself?

You know what I mean. I should clean the house today. I should make a gourmet meal. I should call up that friend. I should have visited that person. I should...

Or, I could have fixed that. I could have called more often. I could have taken them a meal.

Maybe you tell yourself. I would do that if I had more time. I would join that organization, volunteer, take that course, take time for myself, etc.

As women, we do this far too often. We find reasons why we don't take time for ourselves. We have been told by parents, bosses, spouses what we "should" be doing or what we "could" be doing with our time. And friends and acquaintances often feel free to tell us what they "would" do if they were us.

When was the last time that you went out with some of your female friends for a meal. Not just a brief coffee while you are looking after your children or before your spouse comes home, but a real meal with lots of time to relax and share stories and not worry about what is going on at home?

When is the last time that you danced in the rain, or painted or just sat down and read for a whole afternoon without worrying about what others would think? We can drive ourselves crazy trying to do what everyone expects us to do, or rather what we think everyone expects us to do. It is time to just accept things for what they are.

If you have children, you need to accept the fact that the house is going to get messy, that it is not going to be picture perfect. You will become tired as you try to keep up with them and it is okay to have a nap when needed instead of trying to clean. You can give yourself permission not to be perfect. This is a huge step for many of us women. This is not to say that you completely give up on ever having a clean house again, it is just realizing that the kids are more important than the house.

It's time to set yourself free! To accept who you are and what you want to do. Not what others think you should do. You will never "find" the time to do what you want. You have to make the time to do it and you need to realize and believe that you are worth it! If you want to quilt, find a group in your area to join, or start one. If you always wanted to paint, check the local artists to see if any of them are giving lessons. If you want to try pottery, or weaving or any new skill, check to see if there is a local artist group in your town and ask them who might be available.

Simplify your life by doing what you want to do, not what you should do. You will find you have more time for the things you enjoy. If you love to cook, then cook. If you love to dance, then dance. If you love to have friends over, then do that. If you love to read, then read. You owe it to yourself to take care of yourself physically, mentally and emotionally.

By Fran Watson

A MORE CONFIDENT YOU - SELF-ACCEPTANCE

"Don't dance around the perimeter of the person you want to be. Step in fully and completely" ~Gabby Bernstein~

Many of us experience periods in our lives when we don't embody the confidence necessary to pursue our dreams and goals. The complexity of our lives and the demands on our time, energy and attention often have each of us juggling so many tasks and responsibilities that we rarely take the time out to think about how we can increase our self-confidence. Confidence isn't everything, howeverwe won't achieve much of what we desire to experience without it.

When we lack confidence in ourselves, we are more apt to succumb to our fears and self-doubt when it comes to pursuing new possibilities in our lives. We question if we have what it takes to do what is necessary achieve our desired goals. We are more susceptible to the negative opinions of others when they speak against what we want to achieve. We allow our limiting beliefs about our circumstances confine us to the status quo. We sabotage our progress because we lack a strong sense of self-worth. Confident people realize the story that they tell themselves about who they can become, what they can do, what they are strong enough to handle and what they are worthy of experiencing shapes their identity. They are confident because of a strong sense of self that is nurtured by an empowering identity of who they are and who they believe they can become.

Developing a confident identity isn't about your race, gender, circumstances or past; it's about the beliefs that make up the story you tell yourself about yourself and the courage that you demonstrate to pursue new possibilities in your life. In this three part series, A Guide to A More Confident You, I will share insights and strategies that can help you become a more confident person.

Develop A Confident Outlook

Confident people think and approach life proactively, which means you may have to make some fundamental changes in the story you tell yourself about what you are capable of and get comfortable with the temporary discomfort that occur as you take steps to pursue new possibilities in your life. View your self-confidence as a major key to unlocking the doors of how your want to live, today and in the future. Every time you challenge a limiting belief about what is possible in your life with a renewed sense of your strong and who you are able to become, you will begin to embody a greater sense of confidence that will have a ripple affect in each area of your life. In part one of this series, I discuss the role self-acceptance have on your ability to become a more confident person.

Confidence Building Tip #1: Self acceptance is a cornerstone for living with more confidence. It involves having realistic expectations about yourself and life. Self-acceptance enables you to recognize your strengths and weaknesses. It allows you to walk with a loving awareness of your humanity, it's goodness and flaws. Self-acceptance enables you to embody your strengths to lead a life that is in concert with your core beliefs, values and priorities. You recognize that you don't have to be a carbon copy of someone else to live a confident and successful lifestyle. Self-acceptance requires an awareness of your strengths and weakness, your goodness and flaws. It empowers you to have a strong sense of who you are, who you can become, what you can do, what you are strong enough to handle and worthy of experiencing.

Self-acceptance inspires you with a desire to be a full expression of your authentic self. Self-acceptance doesn't happen when you hate the person you are. It happens when you love yourself enough to believe that you can do better and deserve better. Loving and accepting yourself naturally leads to an increase in your self-confidence.

Believe You Are Worthy of Experiencing Better in Life

Pat Pearson, author of STOP Self-Sabotage points out, "We don't allow ourselves to have what we want until we believe-truly believe - that we deserve it." Getting out of your own way and manifesting more of what you truly want in life begins with the journey of accepting yourself while expanding your beliefs and feelings about your self-worth and what you deserve to experience in life. Your beliefs about what you are worthy of experiencing in life influences how you treat yourself, determines the relationships you get involved in and the manner in which you value the time and life energy spent to generate the money you earn. Your sense of worthiness shapes your career path and the goals you pursue and achieve in life. It even effects the level of fortitude you demonstrate when faced with setbacks and how quickly you get back on track.

When you were a baby you didn't have no question about your right to be loved or held. You made no apology for wanting what you wanted or feeling the way you felt. As you got older, something began to happen. Pearson writes, "Our innate sense of being worthy to express our feelings and need starts to get lost as we mature. Instead of believing we deserve love just for "being", we lower our self-esteem and try to earn approval and love by "doing". We begin to think we must earn love, and so we give up our real feelings to meet the approved image. As we get older, we start to shrink our beliefs about our own abilities." Somehow, everyone else seems to be able to get what they want in life while you continue to circle the same circumstances and repeat the same patterns. Overtime, these experiences began to diminish your self-esteem and confidence.

Raise Your Deserve Level and Stop Self-Sabotage

Be encouraged. You can raise your deserve level. Pearson writes, "In order to increase your deserve level, you need to take possession of your feelings as clearly and as authentically as you can. When you integrate and honor both your thoughts and feelings, you have complete permission to have what you want." Your beliefs about yourself and what you deserve to experience in life is linked to your sense of self-worth.

What would you say was the level of deserve expressed in your family while you were growing up as a child? Were you permitted to express your feelings or required to stuff them? Did you feel that you were loved no matter what with unconditional love? Or, did you feel that you had to "earn" the love of your parents, siblings and extended family? What was the story that you held about your sense of worthiness as a child? How is any part of that story repeating itself in your relationships, health and wellness, personal finances, education and career? In which of these areas do you need to raise your beliefs about what you are worthy of experiencing to achieve your present aspirations? Confidence in what you believe about what you are worthy of experiencing in life begins with your beliefs about what you deserve. Transforming your limiting beliefs into empowering self-talk and aligning your behavior with the person that you need to become to manifest the dreams and goals that you desire to experience is a surefire sign that you believe that you can do better and have better in life.

Lessons from the Wizard of Oz

In the movie the Wizard of Oz, it takes a life and death challenge for each of the main characters to realize that the very thing they want from the Wizard already exists within their capacity. The Scarecrow doesn't think he's smart enough to endure difficulties, and yet all alone he's the guy with the logic and reasoning that guide the group to make the right choices. The Tin Man thinks that he's worthless because he was made without a hart, except that his compassion for others and his passion for not giving up are what keep everyone going. The Cowardly Lion is ashamed that he lacks courage that should accompany the "King of the Beasts" but when put to the test, he acts with courage in the face of fear. It's the Lion that steps forward with the real cojones to confront and exposed the man behind the curtain who has assumed a role of power that he doesn't deserve. The Lesson of the Ruby Slippers was that the whole time Dorothy struggled to get home, thinking only the Wizard could help her, when she actually had the power to do so all along. Her ability to understand the power of what she already possessed was obscured by her fear.

Ask yourself: How am I demonstrating a lack of self-acceptance towards myself? What is the dominant story I'm telling myself about what I'm worthy of experiencing in life? What fears are preventing me, like the main characters of the Wizard of Oz, from tapping into the strength that I already possess? What are some small steps that I can begin to take that will help me reduce the anxiety I feel towards manifesting new possibilities in my life? Expressing your full potential will require that you accept yourself.

Accepting who you are, as you strive to express more of your unique ability is pivotal to becoming a more confident person. It necessitates that you value your present abilities so that you can leverage them to manifest new possibilities in your life. Recognizing the numerous influences that has shaped your beliefs about what you deserve and is worthy of experiencing sheds light on automatic response patterns that may be influencing you to self-sabotage. Self-acceptance is a key principle to maximizing your present moments. Optimizing your present opportunities to grow and develop your talents enables you to cultivate the foresight to embrace growth strategies that increase your capacity to be more, do more and build your confidence.

Actionable Step: Create a Confidence Booster Jar/Box. Purchase a Mason jar or small gift box and label it, "Confidence Booster". Get a pack of post it's or cut blank sheets of paper. On each piece of paper write down those times when you overcame an obstacle, bounce back from a setback and accomplished something you were very proud of. For the next 30 days, read one of your notes out loud to yourself to affirm your ability and self-worth and boost positive thoughts and emotions about yourself. Make it a daily ritual by placing more positive notes in your "Confidence Booster" jar/box.

Share this idea with a family member and friend. Perhaps you can write positive notes about each other and swap them. Allow this simple, yet powerful practice become something nice that you do for yourself on a daily basis. Next week in part two, I will share why and how strengthening your inner-self is essential to developing and sustaining self-confidence. What are your thoughts about how confidence or the lack thereof has affected your success towards a goal? Share your thoughts below.

Jackie Capers-Brown is the Founder and CEO of the Next Level Greatness Training Group located in Columbia, SC. She publishes personal and professional development insights on her blog, Grow Forward & Flourish.

By Jackie Capers-Brown

KILLING LOW SELF ESTEEM

"Surely he hath borne our griefs, and carried our sorrows: yet we did esteem him stricken, smitten of God, and afflicted. But he was wounded for our transgressions; he was bruised for our iniquities: the chastisement of our peace was upon him; and with his stripes we are healed.

Isaiah 53:4-5"

"My people are destroyed for lack of knowledge... Hosea 4:6a"

In order for us to overcome low self-esteem, we must know who we are and what we are worth. For this to be accomplished, it is imperative that we understand the work of the cross. God allowed Jesus to die on the cross on our behalf as an exchange for us to have eternal life and an abundant life on earth. (See John 10:10). He allowed Jesus to be wounded for areas where we have fallen short of the mark, and bruised for our premeditated sins. Notice the colon (":") in the passage from Isaiah written above. When a colon is inserted in a sentence, it is to signify that the words following it will explain the words preceding it. Following the colon in this passage, it states that the chastisement of our peace was upon Jesus and with his stripes, we are healed. Thus, Jesus took on our sin so that we might have peace and be healed. In other words, he took on our sins so that we might have "shalom" (peace), i.e., safety, health, prosperity and be "raphah" (healed), i.e., made thoroughly whole. God does not want us to lack anything in this life, including a healthy self-esteem. Jesus came to set us free. Receive his gift. Think about it, if Jesus came to set you free and to ensure your health and welfare, why would you ever have to walk with a hung-down head? My pastor, Bishop T.D. Jakes, has said, "The price of a product reflects its worth." God allowed his only begotten Son, Jesus, to die a horrible death on our behalf. Jesus was mocked, spat upon, and slapped by 500 soldiers. He had a crown of thorns pushed into his head and he received forty stripes with a whip, which ripped his flesh in every lashing. His hands and feet were nailed to the cross, his side was riven, and he poured out every drop of his blood for us. Will you look at the price God has paid for you? This price reflects the great worth God believes you have. We each have great worth in the sight of God. We are the righteousness of God in Christ Jesus. (See Rom. 3:22). Never forget this. Your embracing this is the key to your victory.

I personally ceased from the troublings of low self-esteem several years ago. While vacationing during my early twenties, I met a lady who by the world's standards was extremely unattractive. She was so unattractive until I felt very badly for thinking so. She looked as though someone had run into her with a Mack truck and left her for dead. However, before I could feel sorry for her, I noticed that she carried herself as though someone had forgotten to tell her how she looked. "How could she look like this, but act like that?" I wondered. She, indeed, carried herself like a woman of God. She walked in a tremendous peace. Girlfriend also used what she had. She had her hair done in a nice style, which was very popular at the time, and she wore clothes that complimented her figure type. She was no small woman; however, she did not try to force a size 28 into an 8. She found stylish clothes that made her look wonderful. I found this woman intriguing. I could not fathom this peace she had. Suddenly, I found myself wanting to be like her. I wanted to have what she had. I wanted to be able to carry myself as she did, regardless as to whether the crowd accepted me. I vowed right then that I would never think of myself as "less than," due to flaws in my physical appearance. I figured if this woman could walk around like a queen while looking as if she had been left for dead, then I could accept the things about me that I believed hindered my attractiveness. I began to remind myself how I am fearfully and wonderfully made and how because of Christ, "I got it going on!" You have got it going on, too... Walk in it!

Source: EzineArticles