It’s moving time for me this week.  It happens to only be 1km down the road, but it still presents some topics for discussion.

Boxes:

• If you go to your local supermarket and order some boxes then they will not crush the next mornings shipment and you can pick them up at about 9 am.  Breakfast cereal boxes (not the actually box the cereal is in, but the larger one) are a good size.  You can also bug your local bottle-o for beer cartoons, these are a good size for books/dvds/cds/videos.
• Do not over fill boxes.  Books and pots/pans especially can result in a VERY heavy box.  So try to use smaller boxes, which will ultimately mean you can’t make them too heavy.
• If they are heavy/larger boxes, don’t lift them on your own… sharing is caring after all .
• When lifting boxes, ensure you use your legs and not your back.  The muscles in your back are designed to maintain posture, create stability and are therefore more endurance based.  They are not meant to be used for strength activities such as lifting large weights.  Whereas your quads, hamstrings and gluteals are designed for explosive strength work (ie running, jumping) so will be better suited to lifting weighty boxes.  Just be careful of your knees.

Moving Vans:

• Get the experts to do it!  This is mainly aimed at white goods, furniture, beds, pianos etc.  But moving companies will do everything from beginning to end (including boxing).
• They are well payed and well trained, so not only will they be less likely to hurt themselves, but if they do then at least they can pay for Chiropractic fees.
• If items are damaged while they move your gear, it will be covered by their insurance.  If you do it yourself and break items then you are stuck with them.

Cleaners:

• Your property managers can suggest cleaning companies, as can the moving company.  In fact some companies will move you and clean the old place.
• It will save money to just pay to have the carpets cleaned and do the rest yourself.  But for sanity’s sake it may be better to spend the extra cash and have them do the whole inside of the house.

Stress:

• I repeat sharing is caring!  Bug family and friends to help out with the moving and especially the cleaning.  After all they are meant to love you, so get help!
• Moving has proven to be one of the most stressful events we go through in our lives.  So try to take some time to do something other than the move throughout the day, take a walk/go for a swim etc.

Good luck with anyone that is moving out there!  And just think, soon you’ll be in a brand new place

Happy moving!

Dr Christopher Hodgetts is a chiropractor at Hillarys Chiropractic, Perth Western Australia. Read more…

• Waking up early made easy: Benefits and tips Can you relate to this scenario? It’s a cold dark morning. You awake to a piercing beep echoing from your alarm clock. Stretching out your arm from under your warm blanket you hit the snooze button. It’s 7:30am. “Just a little longer”, you think to yourself as you drift......
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Can you relate to this scenario?

It’s a cold dark morning. You awake to a piercing beep echoing from your alarm clock. Stretching out your arm from under your warm blanket you hit the snooze button. It’s 7:30am. “Just a little longer”, you think to yourself as you drift back to sleep for a few more precious minutes.  In no time your alarm goes off again. You force yourself out of bed, tiredly sigh, and so begins the frantic rush to get to work or school on time!

We can all relate to such a scenario. Did those few extra minutes of sleep cause you to feel good about yourself? Were you more alert when you got to work? Did you gain any sense of accomplishment? I highly doubt it!

Waking up early has countless benefits. Many successful people are out of bed early, often by 6:30. You may feel that you don’t have what it takes to be an early riser, but the truth is: Anyone can do it once they’ve gotten used to it! All it takes is a good routine.


The BENEFITS of waking up early

1. Extra time gained in the day

That extra hour or two could be used to make a substantial breakfast, do a morning workout, work on an interesting hobby, or even finish off some dreaded paperwork or backlog of emails – all this before you even get to work! That will surely give you a great sense of achievement to motivate you for the day.

2. Your day gets off to a great rewarding start

Firstly, you’ve achieved one of your goals: That of waking up early! You might be able to reward yourself by catching a glimpse of the sunrise or even just have more time to prepare yourself for the day’s activities. You will find you will be in a better mood because of it.

3. Mornings are a great time for work

It’s hard to find a more quiet time than in the morning. By waking up early, you gain extra hours of uninterrupted peace that you will find to be the most productive and efficient part of your day.

4. You don’t skip breakfast

Breakfast is the most important meal of the day and waking up early prevents you from skipping it. In a previous article, I discussed the importance of eating a nutritious and healthy breakfast. By doing so you will notice what an energy boost it is, and how much more alert you will be throughout the day.


HOW to get into a regular routine of rising early

1. Choose to get up BEFORE you go to sleep

Have you ever woken up from an amazing dream and been disappointed that it ended? Did you try to fall back to sleep just to continue the dream? Sadly it never seems to work. Frustration soon sets in! That exact moment is a terrible time to make a decision whether or not to stay in bed. And yet, most of us leave the first decision of our day to be made in a blur of partial wakefulness.

Make the decision to wake up early BEFORE you go to sleep the night before. Then in your mind, you’ve committed to it. It may still be a struggle for the first few mornings, but eventually your need for raw willpower to get out of bed will diminish and you’ll be the proud parent of a new habit!

2. Have a PLAN for your extra time

Without a plan it’s easy to fall back to sleep since you have nothing better to do anyway. Here’s a handy tip: Before you go to bed, make a quick note of what you’d like to get done during your extra hours the following day. Do you have a few chores to do around the house, a delicious breakfast to prepare, or a morning workout to perform? Make a plan; complete the plan; reap the benefits; and enjoy the satisfaction of knowing that you accomplished many things due to rising early.

3. Make rising early a SOCIAL activity

This doesn’t mean waking up early to spend time instant messaging or browsing Facebook. Why not instead go for a relaxing stroll along the beach with a friend; join a morning gym class, or just spend some quality time getting to know your loved ones better? The more people involved the more fun it gets, and ultimately the more motivation you gain.

4. Don’t use an ALARM that makes you angry

The old fashioned beep is a sound none of us want to wake up to. Waking up angry and frustrated doesn’t make a good start to the morning. Experiment a little and see what works best for you. Soothing music will probably work wonders (as long as you don’t fall back to sleep!).

5. Get your HEART pumping and your blood flowing

A few morning stretches, pushups, or skipping will do wonders to your health and mind. Do remember though that your back is most susceptible to injury early in the morning due to fluid buildup in your discs overnight, so it’s advised not to do any strenuous lifting or crunches soon after getting out of bed. If you live in a beautiful part of the world (Perth isn’t too bad, right?), you might want to use a bit of your early morning to go for a walk and enjoy the beauty of the world around you.


What I can do to help!

So that’s it! You now know WHY and HOW to regularly get up early each morning. If you need anymore help, just leave your mobile number in the comments below and I will give you a personalized wake up call tomorrow morning FREE of charge! No guarantees though of the reliability of the wake up call (I may have “accidentally” pressed my snooze button a few extra times. Hey, no one’s perfect!)

Dr Sean is a fellow chiropractor of Dr Chris Hodgetts. Read more…

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• Teux Deux –  To-Do-Lists that increase productivity

If you recall my previous article “Need More Time To Perfect That Swing“ , productivity depends on how well you manage your time. The best way to do this is to use a diary or to-do-list. I suggested going “electronic” and using your mobile phone as your diary. Today I came across a fantastic application for those of you with desk jobs. For those of you on the go, a portable mobile version is in the works.

The days of paper to-do-lists are limited. No more do to-do-lists have to be static lists of pending tasks and appointments. Teux Deux, is a simple and free online task manager that visually groups your upcoming chores by date, giving you a clear view of what you need to accomplish in the coming week. Now, there’s no excuse for forgetting that important business meeting or anniversary dinner reservation! Or recording the latest episode of Grey’s Anatomy!

The interface is slick and easy to use. Each date acts a bit like a folder, keeping all of the tasks for the day contained and compartmentalized, so you can focus on what matters most in the moment and get the job done!

We can all relate to that job you’ve been meaning to get to for ages, but keep seem to be forgetting. Well, here’s the solution: Teux Deux places tasks with no specific due date in a ‘Someday’ box on the main screen, so you can put them off without forgetting about them.

So give it a try, and don’t forget to include “visit igotyaback.com” in your weekly to-do-list!

• Smart.fm – The World’s Sharpest Learning Tool

“Think you’re smart? Wait until you see the words we’ve got in store for you. Impress your friends and colleagues with your high IQ vocabulary!” - reads the description to one of the hundreds of online courses available at Smart.fm. There you can learn about topics ranging from “Chinese lessons” to “Human Brain Anatomy” to “Master Erudite English!”

The free, goal-oriented online courses at Smart.fm can get you up to speed in no time. Have a browse of the available topics and see what interests you. If nothing interests you at all, how about contributing to the existing wealth of knowledge. Join the community and help share your wisdom!

Learning is a great way to stimulate your mind. Help fight against dementia by keeping your mind active and challenged. So if you find yourself bored, why not learn something in your spare time? You have nothing to lose.

It’s also available on the iPhone, so you can use it while you’re on the train traveling to and from work. Perhaps make the goal of learning something new each day. As our slogan says, THINK SMART!

Dr Sean Tan is a chiropractor at Capacity Health, Subiaco, Perth Western Australia. Read more…

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Do you believe there aren’t enough hours in the day? Do you feel less productive than you could be?

I am a strong advocate of a daily routine. To make the most of any day involves scheduling as many activities in the day as possible. This may include work, fitness, and socializing, as well as the necessities of eating and rest. Often you will need a To-Do-List or diary. These days, most mobiles phones have in-built calendars and can serve as your “always-handy” diary.

• The busy get busier!

People often say that if you want a job done, give it to a busy person. Why is that? A busy person successfully manages his time. Procrastination isn’t an option.

• More satisfaction!

Have you ever had a big job to do? Perhaps a house renovation? A much needed spring clean? Do you remember how you felt after you were done? Tired, maybe, but definitely SATISFIED! You can get the same feeling by completing everything on your To-Do-List. If you put your mind to it, it isn’t difficult.

• More fun!

A regular routine doesn’t imply a boring lifestyle. In fact, if you schedule your time effectively, you actually gain more time for recreation and socializing. For instance, say you have a task or project due in a week’s time. If you manage your time wisely and get the task done as soon as possible then you will have the rest of the week free. However, if you procrastinate for days, then you are left with the lingering thought of the uncompleted task for the entire week. Instead, get it completed and enjoy some peace of mind. You could be spending all that free time soaking up the sun’s rays on the beach or having a chilled out afternoon on the golf-course!

Go ahead. Love life

Dr Sean Tan is a chiropractor at Capacity Health, Subiaco, Perth Western Australia. Read more…

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