July 13, 2024

Stand and Stretch

Get Fit Quick Tip:

Stand and Stretch!

Don’t have time to sit or stretch on the floor? You don’t need too! Do this standing stretch to ease sore legs and back tension. Stand on your right leg only. Keeping your torso straight, lift your left leg up. Using one or both arms hug your knee in toward your chest. Hold for 10-30 seconds, then release. Repeat standing on your left leg only.


*Consult your physician before beginning exercise.

Feel-Good Shoulder Stretch

Get Fit Quick Tip:

Shoulder Stretch

Tight shoulders from sitting at your desk? Do this stretch every few hours. Reach your right arm straight up overhead. Keeping your torso upright, bend your right elbow and reach your right hand toward your upper back. Hold for 10-30 seconds, or 3 deep breaths. Release. Repeat reach your left arm straight up overhead.


*Consult your physician before performing exercise.


Desk Posture Stretch

Get Fit Quick Tip:

At your desk posture stretch!

Sit forward in your chair with both feet flat. Inhale and reach both arms straight up overhead. Lace your fingers with your palms facing down. Exhale, lean to your right. Inhale, return to the center. Exhale, lean to your left. Inhale, return to the center. Exhale, lower your arms. Repeat 2-3 times.

Stretching reduces muscle tension, and the deep breathing reduces stress. Perform this stretch a few times each day for physical and mental benefits!


*Consult your physician before beginning exercise.

How to Reduce Anxiety and Stress by Coach Juli

Anxiety falls into two basic categories, that which is manageable and considered normal in our lives, and that which hinders normal daily functioning. How do you know which category your anxiety falls into?

Anxiety is a natural reaction to real stresses, as a normal level of it can propel you to prepare for things you need to deal with and spur your energy level to handle issues in the moment. That form of anxiety can be motivating.

If you find yourself crippled and unable to function, then you will most likely need professional help. Since I am not a doctor, I will provide some ideas on how to deal with the more common normal anxiety.

Here’s how you can manage anxiety in 3 steps:

Plan your week so you can be prepared. If you know what is coming up in the next few days and you have a good working plan of how you are going to accomplish those items which may be anxiety producing, you will be proactive versus reactive.

Strive to avoid negativity. Be positive in how you see things as much as you possibly can. Sure, some situations aren’t ideal, but you can change how you think about them and approach them by adopting a positive attitude.

Decompress. Being stressed out and letting anxiety get the best of you can make everything worse. Try something that is calming such as yoga, meditation, or simply breathing deeply for a few minutes. Some clients find going out for a fifteen minute workout helps them to relax and reduce anxiety. Find what works for you and keep that in your “decompression toolbox” for the next time anxiety strikes.

Contributed by Coach Juli, CPC: ADHD Productivity Coach. Efficiency Expert since 1984, and author of the eBook, Order! A Logical Approach to an Organized Way of Life, www.getordernow.com. Contact Coach Juli at jshulem@gmail.com, via phone 805-964-2389  or www.coachjuli.com.

Decrease Stress with Increased Organization by Coach Juli

How many hours do you waste each week trying to find papers and information like manuals and receipts? Decrease your stress by implementing these expert must-do filing systems for keeping the home-office organized.

It is essential to have an organized way to keep the papers you must retain. Even with having much of what you need on your computer, there are invariably papers needed and they should be filed away properly. There are files that you should have for your personal papers as well as for your household, so here are my recommendations:

1.    Have a suitable filing cabinet. It makes little sense to have various crates and caddies holding your papers, which can tend to make it difficult to file and retrieve papers easily and quickly. Most filing cabinets have either two or four drawers, are vertical with about 25” deep drawers, and can hold a lot of papers.  Get what will allow you to put all your papers away with a little room to grow.

2.    Files should be put into hanging files with tabs that denote what each contains. If you simply shove your papers into manila folders and then put those into a drawer in alphabetical order, you haven’t made a logical system. This concept only ends up getting papers put away, but are not very accessible later on.

3.    Use categories. There are various categories of record-keeping that are standard, and many of these could end up being in your computer, versus hard-copy, but the same general rule of organization applies. Here is a list of the most common ones (for a complete description check out www.getordernow.com for my eBook on this):

Computer Info.
Data Entry

Make categories that make sense for your needs and adjust accordingly as your business and life changes.

***Coach Juli is a Professional Certified Coach with a specialty in Productivity specifically those with ADHD. She works with individuals at any stage of life who find themselves stuck and wish assistance and skills to better organize their lives both in the workplace and at home. For more information and tips how to decrease stress and increase efficiency go to www.coachjuli.com