Author: Marek

Co-Founder ManagerUp

How to Improve My Sex Life. The Busy Woman’s Guide.

Posted on by Marek

You have a lot to do in a day. Your mind is always racing onto the next meeting, phone call or responsibility. If you’re a professional woman with children, you have another layer of responsibilities weighing you down that demands your attention from dropping off the kids at school to reading bedtime stories.

Maybe you have a long commute to work or travel frequently or you feel overwhelmed by all the many roles you have to play in a single day like daughter, wife, mom, boss, and employee. Maybe you just don’t have time to feel sexy anymore.  Or maybe you need a reminder that to have a healthy, well-rounded and fulfilled life, it’s important to have a satisfying sex life. You deserve it, and you’ll perform better in all your many roles when sex is an integral part of your life.

Don’t let the boardroom take precedence over the bedroom. Learn how to improve your sex lifeCLICK TO TWEET

Executive Summary:

improve sex life

1. Put Sex on Your To-Do List…

… But start with intimacy. Somewhere in your daily planner between “work out at the gym” and “set the alarm for the morning,” you should be scheduling an hour of intimacy with your partner. Okay, maybe an hour seems like an eternity with your heavy schedule, so try a half hour or even 15 minutes when it’s a very busy day. Intimacy is the best prologue to a healthy and satisfying sex life according to Emotional Fitness for Intimacy author Barton Goldsmith Ph.D. “The most important intimate moments are those that happen outside of the bedroom,” says Goldsmith, and studies prove him right.

You build intimacy that leads to heightened sexual desire through kind gestures, listening to your partner with complete attention, random hugs, and kisses that last longer than a typical three-second peck on the cheek.

Researchers at Arizona State University report that married or committed couples that were instructed to kiss frequently experienced less daily stress and a greater level of relationship satisfaction. A surprising side effect of kissing was a decrease in “bad” cholesterol levels implying that it’s not just an apple a day that keeps the doctor away but also a healthy dose of kissing. And, it’s no surprise that kissing also stimulates sexual desire and romantic feelings.

2. Leave Work at Your Doorstep.

Learn how to flip the script. The minute you walk in the door after a busy workday, you need to train yourself to adjust and embrace your home, family and romantic partner. Keep your evening responsibilities limited by planning ahead so that chores like meal preparation and household tasks don’t take up your entire night. If you think about work when you’re home, you’ll end up working even on your downtime. There is no time or desire to have sex if you are constantly working.

3. Use Your Senses to Set the Stage

Use all of your five senses to get in the mood for lovemaking. Unlike most men who can be aroused quickly, most women need some mental and physical foreplay to prepare for the main event. Take a warm shower and feel the soothing rhythm of water droplets on your skin. Smell the scent of your partner’s favorite cologne. Listen to the music of some of your favorite artists whether it’s Barry White, Sting or Frank Sinatra. Watch the candlelight flicker and dance while you focus on the taste of a glass of wine or a ripe, red strawberry. Use all of your senses to relax and prepare physically and mentally for some quality lovemaking.

4. Quickies Aren’t Necessarily Bad

A long, leisurely lovemaking session is obviously fulfilling and enjoyable. With enough free time, even busy professional couples can relax and relish a loving sexual encounter. But, what happens when the time is limited, yet the desire for sex is palpable? That’s when a quickie is a great idea. Quickies are fun and are known to ramp up your sexual interest for future lovemaking. A quick romp in the laundry room, basement, office or master bathroom offers the excitement of an unusual place to have sex and the immediacy of intense sexual gratification.

The novelty of sex outside of the bedroom acts as an aphrodisiac in many couples. You can still make it on time to that lunch date or child’s soccer game with a smile on your face. Think of a quickie as a sexual snack that feeds your immediate sexual desire without spoiling your appetite for a full, three-course lusty meal later on. Psychologists agree that the more sex you have the more you want.

5. Try an Afternoon Delight

It’s rare that two busy professionals are able to give up an hour of work time in the afternoon to meet for a sexual rendezvous. However, many extracurricular affairs occur during normal work hours. So, how do these busy professionals find the opportunity to be together? The lovers create excuses to leave work like medical appointments, emergency household repairs or other creative reasons for leaving work.

Known as matinees or afternoon delights, these sexual encounters are just as exciting when you plan a tryst with your own partner. It’s role-playing without the guilt of a real affair. Let love take a backseat to pure sexual pleasure. Plan a secret meeting with your partner during the day for a sexual tryst even if you’ve been together for years.

6. Turn off Social Media and Turn on Sexually

Social media can be all-consuming. According to a report published in The Telegraph, “The average person has five social media accounts and spends around 1 hour and 40 minutes browsing these networks every day.” Now, think of how you can improve your sex life by using that hour and 40 minutes to enjoy the spiritual, physical and mental benefit of having sex with someone you love?

Even if you aren’t in a committed relationship, sex is still an important aspect of a woman’s life. Find a sexual partner you can trust, like a friend with benefits, and enjoy the purely physical enjoyment of sexual release. As Woody Allen said, “Sex without love is a meaningless experience, but as far as meaningless experiences go its pretty damn good.”

Do you use other strategies to improve your sex life? Share your comments with us!

How To Protect Your Eyes From Computer?

Posted on by Marek

Did you ever find yourself sitting at your desk squinting like Mr. MaGoo? Have you ever felt yourself tearing up over an end-of-the-year report that shouldn’t provoke any form of weeping since the numbers look good?

Or, maybe you have experienced dry eyes when it feels like your eyes are stuck to your inner eyelids. How about blurred vision? Have the letters and numbers on your laptop or mobile screen ever morphed into ancient hieroglyphics as your vision blurs from overuse? Learn how to protect your eyes from computer.

Your eyes are your working tool. Learn how to protect your eyes from computer CLICK TO TWEET

CVS: an Occupational Hazard for the Executive

The typical executive spends at least  seven hours or more looking at a digital screen. Devices like laptops, cell phones, tablets, and e-readers are an integral part of each executive’s business day, but the strain on your eyes can take a serious toll on your productivity and comfort. This particular form of eyestrain known as Computer Vision Syndrome (CVS) or Digital Eye Strain is a result of prolonged and extended periods of time staring at digital screens – something most executives must do to stay informed and to fulfill their job requirements.

The Occupational Safety and Health Administration of the US Government (OSHA) defines CVS as a “complex of eye and vision problems that are experienced during and related to computer use. It is a repetitive strain disorder that appears to be growing rapidly. Some studies estimate that 90% of the 70 million US workers using computers from more than three hours per day experience CVS in some form.”

Studies suggest that CVS may well be the most common occupational hazard of the 21st century. The truth is that the human eye gets fatigued and even exhausted from staring at a digital screen all day.

Aye or Nay?

Ask yourself these questions to see if you might be experiencing executive eyestrain or CVS.

• Do you find your eyes watering while working on your computer or smartphone?

• Do your eyes feel dry and gritty?

• Do you feel yourself squinting to see the words on the screen?

• Do the words and numbers on the screen seem to swim around or blur together?

• Do you get headaches while working on your digital devices?

If you’ve said yes to the majority of the questions above, then you are most likely suffering from a form of digital eyestrain. You can also go through this list of eye strain symptoms.

Check Your Eye Strain Symptoms and Get Natural Relief!

Since CVS will not go away without some adjustments in your cell and computer use, it’s imperative to make changes now. Learn how to protect your eyes from computer.

Executive Summary:

how-to-protect-eyes-from-computer

1. Apply 20/20/20 Rule

The 20/20/20 rule will help protect your 20/20 (otherwise known as perfect) vision. “20/20 vision is a term used to express normal visual acuity” Try it out. Every 20 minutes, take a 20-second break to look at something 20 feet away. It is a habit you can adopt that will actually increase your productivity.

It gives your eyes a break from the digital screen, and it allows you to blink and refresh your eyes.

Studies show computer users blink less often than people who aren’t staring at a screen. Tablet and smartphone users have similar problems. Blinking is an important part of eye health because it moistens and soothes the eyes and helps to deter dry eye symptoms that cause a gritty, sticky and even painful feeling in your eyes.

2. Wear glasses (especially computer glasses)

You can also try wearing computer glasses that are designed to reduce glare from the computer and smartphone screens. Glasses made with an anti-reflecting coating are much kinder to your eyes and give you a break from wearing contact lenses during the workday. Contact lenses often become uncomfortable and dry when you spend an inordinate amount of time doing work on your computer.

“Computer glasses also are a good choice if you wear bifocals or progressive lenses, because these lenses generally are not optimal for the distance to your computer screen,” according to allaboutvision.com.

Eyeglass technology is continuously improving. The optical industry has recently developed lenses that protect your eyes from the  blue light glare  associated with digital screens.

COMBAT DIGITAL EYE STRAIN AND BE MORE PRODUCTIVE AT WORK!

3. See your Eye Doctor

If you haven’t been to an ophthalmologist’s office recently, it’s wise to make an appointment at the first signs of eye strain. A thorough eye examination will rule out any unusual reasons for your symptoms, and it gives your doctor a baseline on your eye health for future eye appointments.

4. Buy an Anti-Glare Screen

If possible, purchase an anti-glare screen for your digital devices and adjust your display settings up or down to a level that eliminates glare and straining. You can also increase your font size to make it easier to read your screen. Some people find computer hoods help to keep excessive light from reflecting back from the screen to your eyes.

5. Dim the Light

According to experts in the field of CVS, “Eye strain often is caused by excessively bright light either from outdoor sunlight coming in through a window or from harsh interior lighting.” If you are able to adjust the lighting in your office by softening the light, you will place less strain on your eyes.

6. Give Your Eyes and Your Entire Body a Break

As a busy executive, you want to show your co-workers your devotion to your job. However, the best way to do that is to give your entire body a break at least once an hour. Your eyes, especially, need a vacation from staring at a computer or smartphone screen from dawn to dusk. That means it’s important to get up and walk around.

Or, you can even sit back in your chair and close your eyes for a few minutes so that they hydrate and eye muscles relax. You can use this short break to solve a work problem, or you can just breathe and blink and enjoy a mini meditation session that will renew your body, your mind and especially your overworked eyes.

Extra tip: Increase Your Font Size to Make it Easier to Read Your Screen.

Do you have other strategies to protect your eyes from computer? Feel free to share your comments with us!

How To Avoid Too Much Sitting In The Office?

Posted on by Marek

Too much sitting can have serious negative consequences for your health. Even if you get regular exercise, it may not be enough to overcome the health problems.

But, you can avoid these health problems.

In this article, we’ll take a look at six easy-to-implement changes you can make to your routine to get healthier and avoid the consequences of too much sitting.

Executive Summary:

too much sitting

Are You a Typical Business Executive?

How much time do you spend sitting every day? You sit at your desk to read and write. You sit in meetings. You sit to review orders, requests, and P&L reports.

If you travel you are sitting in taxis, on planes, trains, in lounges on layovers.

Yes, you do walk, some, around the office, to the meeting room, to and from your car.

But really, how much of your day involves walking?

As a successful businessperson, you have plenty to do and too many demands on your time. You still can find time to get the exercise you need to be healthier and live longer.

Have you ever tried working out at work? We propose 11 ideas to get started.

BE MORE ACTIVE NOW!

Sitting Is Ruining Your Health

The fact is sitting is killing you. A study in the  Annals of Internal Medicine looked at 47 other studies of people with “sedentary lifestyles,” i.e., they spent a lot of time sitting.

The Toronto researchers came to a serious conclusion, “Prolonged sedentary time was independently associated with deleterious health outcomes regardless of physical activity.”

In other words, even if you exercise regularly, but spend a lot of time sitting, you are still at high risk of serious health problems.

The  World Health Organization  says,

Sitting too much is the 4th leading cause of preventable early death in the world. CLICK TO TWEET

We understand that your work requires you to be at a desk. We know you don’t have time to join a gym. We have strategies, tips and advice to help you get the most from your work day and still get the exercise you need.

Since you are a busy and successful person, we’re not going to waste your time. Here are the Books you need to arrive at the correct decision.

SEE HOW EASY IT IS TO GET FIT!

Let’s put this another way. Sedentary lifestyles increase the risk of cardiovascular disease. “For people who sit most of the day, their risk of heart attack is about the same as smoking,” said Martha Grogan, a cardiologist at the Mayo Clinic.

“Today, our bodies are breaking down from obesity, high blood pressure, diabetes, cancer, depression and the cascade of health ills and everyday malaise that come from what scientists have named sitting disease,” said James Levine, MD, Ph.D. and a noted expert on the problems with sedentary lifestyles.

US News & World Report took a hard look at “sitting disease.” The problem is muscles need to be used regularly and often. Sitting for long periods leads to a host of health problems.

They include:

• Diabetes

• High blood pressure

• Increased risk of strokes

The article also says there is good news:

For every hour sitting at your desk, two minutes of light physical activity are enough to overcome the problem. CLICK TO TWEET

Two minutes of walking around the office while you are on the phone is all you need.

What Can You Do?

Getting the exercise you need is easier than you may believe. Don’t sit for more than an hour. Get up.

The Express says 5 minutes of walking can undo arterial damage done by sitting for three hours. The study referenced in the article also points to the problem. Slack muscles don’t pump blood as effectively as muscles that are moving.

8 Tips to Sit Less in the Office to Stay Healthy:

1. Get a Desk Exercise Bike.

Fitting perfectly into your work style, a desk exercise bike help you burn calories without leaving the desk and lose weight.

CYCLE AWAY CALORIES!

2. Meet Less.

If you have to meet, have standing meetings. This guarantees the meetings will be shorter and more productive too. BONUS! Save time and get more done!

3. Get a Standing Desk for Your Office.

Arrange it so you can stand and sit. Authority Nutrition says standing burns more calories than sitting. And, it makes your leg muscles move, improving blood circulation.

It also increases your mental activity and makes you feel more energetic at work.

READ MORE NOW!

4. Get up Every 50 Minutes or so and Walk Around for a Minute.

Walk to the water cooler. Walk to the window. Walk to the copier.

5. Get a Pedometer.

Commit to 12,000 steps a day. For the average person, 2,000 steps is a mile. Work your way up. This includes walking around the office, walking outside the office and walking at home.

Even better. Get a fitness band and gain a clearer picture of your physical activity.

OPTIMIZE YOUR EXERCISE NOW!

6. Take the Stairs.

If you are only going a few flights, walk instead of the elevator. Going upstairs is excellent exercise and, depending on the elevator, may be faster.

7. Any Time You Are on the Phone, Stand.

A phone call gives you the perfect excuse to get up. Standing also means you won’t be on the line nearly as long. More time saved! Just Stand, an organization aimed at getting people out of their chairs says, standing all day is not a good idea. You do need to sit to rest or for heavy concentration.

8. At least Once a Day, Leave the Office for a 15-Minute Walk.

Even a short walk like this improves brain function. That means you are sharper when you return to work.

BRAIN AFTER EXERCISE

Get More Help

Not sure what else to do? We’re here for you. Best of all, you can keep this just between us. Sign up for our free executive fitness advice newsletter and get tips to maximize your workout and maximize your work at the same time.

It drops right into your inbox. You can read and put the tips into effect.

Do you have another opinion about too much sitting in the office? Or do you use other strategies to avoid the negative consequences of sitting too much? Feel free to share your comments with us.

Men’s Health Check-Up. This Is What Business Men Should Know.

Posted on by Marek

For most of us, the men’s health check-up invokes images of being poked and prodded and perhaps even the uncomfortable “turn your head and cough” procedure. There’s nothing fun about it! Busy executives are probably one of the largest groups who do not give their health the attention they should. Just look at some of the common  reasons why men do not like going to the doctor  and see if any of this applies to you. While many stay active and care for their appearance and weight, many often do not get checkups to look for possible health risks that could bring their entire lives to a screeching halt. In this article, we’ll help you find out how to eliminate most of these huge risks and keep yourself healthy for your career and future.

1. The Importance of Medical Checkups

As we age, there are more inherent risks for things like cancer, heart disease and just the general wear and tear that life takes on the body of a busy person. Males in particular have a higher risk level for various types of cancer and heart disease. When you add to this a lifestyle that possibly add to the risk and the ‘manly’ preconception that only the weak go to the doctor, you can see why many executives don’t give their health the attention it deserves. The most dangerous thing executives do is miss their annual physicals.

Do you know that regular men’s health check-ups can save your life? CLICK TO TWEET 

2. Finding a Good Doctor

Often, your choice of doctors is limited by your insurance carrier. This doesn’t mean, however, you should just pick the closest covered doctor. Use websites to investigate what others think of the doctor and his staff. You want to find a doctor you’ll feel comfortable with and make sure you can trust. Unbiased third-party online reviews can do a lot to help you find the right one.

3. Developing a Good Relationship With Your Doctor

Once you have found a doctor you are comfortable with, you need to make sure you have a good relationship with them. Communication is the key. Don’t hesitate to tell them any symptoms you have, no matter how small they may seem. Don’t be afraid to ask why a certain procedure is going to be done or to request a procedure you see on the list in this article.

4. Making Health a Priority

Most executives have yearly goals. One way that health-conscious executives keep from missing appointments due to busy life is making yearly checkups an annual objective – even an official one for your job. Your ability to function is important to do your job. Treat your caring for your health like an important task that relates to the success of your business. One of the most dangerous things a busy executive can do is be ignorant to the state of his health. Diet and habits and the stress of the busy lifestyle can slowly degrade your physical and mental health and will have a far greater impact than taking a day off to get some tests done.

5. What You Should Have Checked

Check out this article for a basic list of the bare minimum any annual examination should cover. Additionally, there are a lot of things that you should have checked to make sure you’re in overall good health, and the list grows as you get older. This list will give you a good starting point for determining what tests you should request in your next men’s health check up. You can check out this article for more details on each procedure.

TestRiskFrequencyAge
Cholesterol ScreeningHigh CholesterolEvery 4 to 6 yearsOver 35
ColonoscopyColon CancerEvery 10 yearsOver 30
Dental ExamDental/Mouth ProblemsYearlyOver 30
Diabetes ScreeningDiabetesAsk your doctorOver 45
Eye ExamEye Problems2 to 4 years40 to 54
Herpes ZosterShingles VaccinesYearlyOver 60
ImmunizationFluYearlyOver 30
Osteoporosis ScreeningOsteoporosisYearlyOver 50
Prostate ExamProstate CancerEvery 10 yearsOver 45
SigmoidoscopyColon CancerEvery 5 yearsOver 30
Stool Occult SampleColon CancerYearlyOver 30
TetanusDiphteria BoosterEvery 10 yearsOver 39

6. Prevention Is Priceless

Early diagnosis of any of these common issues can minimize your downtime and help you avoid pain and pricey hospital bills. Don’t fall into the mistake of thinking you’re too busy for a visit to the doctor. The small number of hours it’d require to do these tests is far less detrimental than months of recovery or – even worse – a debilitating sickness that you can’t recover from! Take the time to schedule a checkup today and don’t forget to sign up to our newsletter to avoid missing any more vital tips for busy executives.

What are your personal experience with men’s health check up? Feel free to leave your comments.

Women’s Health Check Up. This Is What Business Women Should Know.

Posted on by Marek

As a busy businesswoman, it’s easy to forget to tend to your health. In addition to eating right and getting enough exercise, regular women’s health check-up is an absolute must. Pick up tips for making the most of your medical check-ups and for prioritizing them below.

1. The Importance of Medical Checkups

If you own a car, you probably take care to bring it in for oil changes and other types of routine maintenance. By doing so, you are protecting your investment and ensuring that it runs properly for as long as possible. The same rules apply when it comes to caring for your body.

Regular women’s checkups  help you detect potential health issues before they spiral out of control, allowing you to live a longer, healthier life. The frequency at which women should undergo routine checkups varies depending on age, overall health, family medical history and lifestyle choices regarding smoking, diet, exercise and the like.

Do you know which tests and screenings are recommended during certain parts of a woman’s life? CLICK TO TWEET

By undergoing regular wellness exams and checkups, you can more easily keep up with them.

2. Key Tests and Screenings for Women by Age

Refer to this handy chart for information about when various tests and screenings should be performed, according to the Office on Women’s Health, US Department of Health and Human Services and other leading medical institutions:

Test30s40s50s60s
Blood Pressure TestEvery 2 years if normal.
Talk to your doctor if 140/90 or higher		Every 2 years if normal.
Talk to your doctor if 140/90 or higher		Every 2 years if normal.
Talk to your doctor if 140/90 or higher		Every 2 years if normal.
Talk to your doctor if 140/90 or higher
Skin Cancer ScreeningOnce per yearOnce per year Once per yearOnce per year
Pelvic Exam and Pap test/Cervical Cancer ScreeningPap test and HPV screening every 5 years, if still have cervixPap test and HPV screening every 5 years, if still have cervixPap test and HPV screening every 5 years, if still have cervixAsk your doctor
Cholesterol TestEvery 5 years but more frequently if your are at increased riskEvery 5 years but more frequently if your are at increased riskEvery 5 years but more frequently if your are at increased riskEvery 5 years but more frequently if your are at increased risk
Breast TestAnnuallyAnnuallyAnnuallyAnnually
Mammogram-Breast Cancer ScreeningMay be recommended if family history of breast cancerAnnually.
Breast and ovarian cancer are the number 1 cancer in women ages 40 to 50		Every 2 yearsEvery 2 years
Blood sugar ScreeningEvery 5 years or annually it overweight.
18% of women aged 30 and over have type 2 diabetes		Every 5 years or annually if overweightEvery 3 years if overweight or at increased riskEvery 3 years if overweight or at increased risk
Ovarian Cancer ScreeningEvery 3 years if post-menopausal or at increased risk.
Breast and ovarian cancer are the number 1 cancer in women ages 40 to 50 		Every 3 yearsEvery 3 years
Osteoporosis Screening - Bone Mineral Density TestEvery 3 years if 127 pounds of density or lessEvery 3 years.
50% of women aged 50 and older break bones due to osteoporosis		Every 2 to 3 years.
1 in 2 women aged 60 or plus fracture a bone due to osteoporosis
Colorectal CancerEvery 2 years.
Colon cancer is the 2nd most deadly cancer among women aged 50 or plus		Colonoscopy every 5 years.
Fecal occult blood testing every 3 years.
Most colon cancer cases occur in women aged 60 and over

3. How To Master Your Health Checkup Routine

Busy working women often put their own health on the back burner. A few tips for ensuring that you get the most out of your health checkups include:

– Find a good doctor whom you trust

– Stick with the same doctor to develop an ongoing relationship

– Prepare for checkups by reviewing your family health history and by preparing questions for your doctor

– Review the above chart prior to your appointment to keep up with recommended tests and screenings

– Schedule your next medical checkup before leaving the office

– Store medical results in a safe, secure place like the Evernote app or somewhere in the cloud

What are your personal experiences with women’s health check-up?