Desk Jockeys Beware- 7 Tips For A Healthier Desk Life

If you’re reading this, you’re probably sitting down, hunched over, with shoulders a little bit too close to your ears. You’re shrugging when you don’t have to. You look at your phone…A LOT. The problem isn’t the phone itself. It’s how you are looking at it. It’s really how you’re looking at almost everything- phones, tv’s, laptops, iPads, Kindles. It’s also a product of you NOT DOING anything about it.

Yes, sitting has been demonized and this isn’t the first or the last article about it. But this topic really needs to hit home for you to actually take action. Because if you’re reading this, you’re on LinkedIn and you probably spend your careers mostly in a seated position. Your posture may not be the best now, but you’ll eventually get to it, right?

knee pain

The problem is that 99% of you WILL NOT do anything until it’s too late. What a shame. EVERY CLIENT that comes into my facility has structural issues that we have to address. I cannot, in good conscience, not address it. That’s why they come in. Many don’t even realize how “jacked up” they are because their bodies have become used to the positions they are in most often.

It’s not JUST sitting that is the problem- it’s sitting UNDER duress. Let me explain. Our ancestors used to run or fight when under stress. “Stress” for them meant something was trying to eat them. “Movement” was the way out. Stress is different today. We feel “under attack” in traffic, while sitting. We feel “under attack” during face to face or phone meetings. When you hear bad news, you’re probably sitting. Stress and NOT MOVING don’t mix. It fixates your body in that seated position while your stress levels increase. Do it over and over again and you have potentially disastrous consequences later on.

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“Dopamine is a messenger molecule in the brain that allows certain nerve cells to communicate with one another. Underestimated at its discovery, dopamine proved critical to central nervous system functions such as movement, pleasure, attention, mood, and motivation.” 

“Movement” is linked with the same pathways as “Pleasure, Mood, Motivation.” Read that again. What that means is that if you move more, you elevate dopamine levels which lead to feelings of pleasure, elevated mood and higher motivation. What’s the cost? GET YOUR ASS UP and make MOVEMENT a PRIORITY!!!!

  1. If you can, take phone meetings while walking. Remember that movement increases dopamine levels, mood and focus. You’ll be able to respond to most situations with a clearer head.
  2. When possible, perhaps walking to your co worker’s desk to deliver a message in person is a good idea?
  3. Park as far away from your office as comfortable and walk to work.
  4. Take the stairs instead of the elevator.
  5. Use your lunch break to move and eat (mindfully) at your desk.
  6. Set an alarm every hour to remind you to get up for at least 5 minutes.
  7. Don’t workout- CONSCIOUSLY move for medicinal purposes at least 45 minutes every day. Purposeful walking is fantastic because it’s the ONE skill that we need to maintain for the rest of our lives.

***My client Brendan and I working to improve his Thoracic Rotation. For full description, click link above video***


What I Learned About Leadership From The Fire Department

I was fortunate enough to be a Firefighter/Paramedic with the Prince George’s County Fire Department for over 11 years. In that time, I learned a lot about my “self,” my strengths and my weaknesses. Hard work was never difficult for me. I started working when I was eight years old, growing up as a poor and briefly homeless first generation immigrant in the 1980’s in NYC. New York in the 1980’s was definitely NOT the Disney like atmosphere it is today. I learned by example from my father (a single dad with one child). He was gone before I arose and home after I went to bed. This is and was the norm for immigrants- working multiple jobs for many hours, only to sleep for a few in order to support their children. You don’t hear THOSE stories in the news. But I digress.

Now let me be clear, my job wasn’t backbreaking work. It was simply sweeping, mopping, and folding clothes at a friend’s laundry. I was paid in food and genuinely enjoyed being around their family. I also had another job selling toys at a family friend’s small toy shop in Jackson Heights, Queens. I was lucky enough to start work at an early age because it taught me what many call “work ethic.”

Fast forward to now and let me tell you what I learned from all my experiences, especially the fire department. You may be surprised at the circumstances that were the most valuable. The valuable lessons I learned weren’t from the fire ground. They weren’t in the situations where life and death mattered. It wasn’t in the back of the medic unit trying to resuscitate a lifeless infant. The most valuable lessons learned were actually in the firehouse itself.

The absolute best leaders were the ones that grabbed a mop, broom or toilet brush FIRST, then swept, mopped, or cleaned toilets before asking anyone else to do so. You know what seeing THAT made me do? Grab the broom, mop, and brush from their hands and do it myself. Of course, it wasn’t a tactic for them. So most of the time, they wouldn’t allow it. We worked together. THAT is integrity and not being FANCY.

The best leaders were the ones that actually tried to get to know those “underneath,” with REAL, authentic conversations (when we had time). They didn’t judge, but had real deep concern. They could see past the outer shell and delve just a little deeper. The best leaders were the ones that talked to individuals, not at them. The best leaders were the ones that covered my food in the middle of dinner, while I was whisked away by the alarm bells. I recognize and appreciate each and every one of them. Their small “actions” made me want to work HARDER for them. Read that last sentence AGAIN. The crews always loved and respected those types of leaders.

We also had the opposite type of leader. There were those that shut themselves in the office during housework. There were “leaders” that propped up their feet on the ottoman, watched TV, or played on their phones, as the rest of the crew swept and mopped “around” them.

Too many of you “leaders” out there are fancy. You think that the rise to the top inversely relates to the amount and/or type of work you do. Let me tell you something you probably already know deep down. You’re going to fail. Your people dislike you. Your ego is large without an equal amount of humility. You’re main drive is monetary. You think of yourself more than you think of others. And you’re probably unhappy. I feel sorry for you.

If this sounds like you, I’m rooting for you to turn it around. There are too many employees that hate coming into work because of your actions, or lack thereof. These people have families and bills to pay and you’re pushing them out the door. Your actions have serious repercussions. I’m not sure how to teach empathy, but I hope that you have a come to Jesus moment. You need them as much as they need you. They are not your property. They are people. Please remember that.

Some of you are thinking, “Yes, but my company is too large! I can’t scale that!” Seriously? Have you even tried? Figure it out! What are those fancy degrees for if you can’t take 8 hours out of your week to scale and SAVE AND THRIVE YOUR BUSINESS? Remember what Gary V. says- karma is just practical.

I know many higher ups in the fire department with massive responsibilities and they figured it out too. THAT is real life and death decision-making. If you actually care, you can do the same. Is there really a choice? Your business and its culture depend on YOU. So take the time and really talk to your people. Ask questions. LISTEN. Troll their social media accounts and see what’s important to them. The Golden Rule is practical and the ROI is massive. So treat your team right and actually give a shit. It’s your responsibility as a leader, but more importantly as a human being. If your business fails, it was supposed to. The market ALWAYS dictates that.

Thanks to all the wonderful leaders at PGFD. You taught me so much.

Philosophy Wellness

The Start Of Something BIG….

photoToday I officially embark on a new chapter in my life. For the past eleven years, I have been lucky enough to be a FF/Paramedic for the Prince George’s County Fire Department, one of the busiest and best in the country. I have learned a tremendous amount from many of the best and the brightest.

However, these past couple of years have been pretty rough for me. Honestly, I wasn’t self aware enough to realize what was happening. I was simply going through the motions. I didn’t realize the negative energy I was internalizing. I was pleasant on the outside, for the most part. I’m very sure I was a jerk at times. But looking back, I preferred to be home and away from people. I was standoffish and harsh in my criticisms of myself and others. Those that know me know that that is not part of my personality.

I was also drinking more than usual on my off days. I could rationalize this behavior because I would still perform both of my careers well- of course, not to the best of my normal ability, but well enough where people had no idea what I was going through. You see, this happens to public servants, soldiers and medical professionals from time to time. We hit a rough patch, then recover. It’s a constant battle throughout our careers. This time, I realized that I was not recovering.

Was it the job and the consistent death and violence I experienced as a medical professional? Was it the juggling of two careers? Was it the lack of sleep for over a decade? Was it feeling unfulfilled? It was a combination of all these things- but it finally boiled over after a few events.

When you’re trying to resuscitate a dead baby for 30 minutes and you can write your report afterwards without really feeling anything, there might be a problem. Yes, this happened. I wanted to want to cry, but couldn’t squeeze out a drop.