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Why you’re resting all wrong and how to fix it

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According to medical science, sitting hunched and twisted like a pretzel in a chair is killing our body and soul, hour by hour. In an analysis of 47 studies of sedentary behavior, researchers found that sitting significantly increased your chance of death by cardiovascular disease and of getting a chronic condition like diabetes. Sitting down all day even overwhelms the benefits of exercise, for those who find time despite their desk jobs.

Is the solution to chuck our desks out the window and become standing-desk devotees? For able-bodied people, having a height-adjustable desk can provide a much-needed respite from sitting. But not all of us have the access or willpower to stand on our feet all day while typing away. Giving yourself small breaks to stretch your legs and walk around helps. An Australian study found that taking small, frequent breaks every hour to get up and move can significantly decrease the health risks associated with sitting.

But eventually, our tired muscles give way, and we will all be humbled. We will need to sit. This is the ergonomic research for that moment that has relieved my lower back pain and hopefully bought me back a few years from my decades of typing cross-legged and hunched over a blue screen on a lumpy couch.

1) Your feet need to be on the ground

This ergonomic advice was the biggest revelation for me. You want to adjust your chair until your feet are comfortably planted on the ground. You want your hips to be equal to or slightly higher than your knees, according to physiotherapists. You need to have both legs on the ground; sitting with our legs crossed puts one hip higher than the other, and that puts undue strain on our spine.

For petite people like me, we often sit in chairs with our legs swinging, unaware that doing so for hours on end inhibits blood flow to our legs and leaves us with an unstable lower back. It not only causes that unpleasant pins-and-needles sensation, but it can also lead to chronic pain. If you can’t adjust your chair’s height, find or make a footrest so that your feet can touch the floor. In a pinch, I’ve used boxes or books as homemade footrests.

2) Your back needs to be supported

Sometimes, you can get so wrapped up in your work that it may be too late for you to realize that your nose is inches from your screen or you’re leaning so far back you’re barely in the chair. This posture is bad and is what leads to disc herniation and lower back sprains. UCLA says you should move your butt as far back as you can into the back of your chair. That way, your posture automatically shifts for the better and your back and spine get support.

If you don’t think your office chair is giving you enough lumbar support, try adding cushions just above your hip in the small of your back.

3) Your head should be level with what you’re looking at

I am guilty of working with my laptop on my lap. This often causes to me to work with my head hanging down, which may not sound like much, but this angle is putting enormous pressure on my spine and could lead to pulled muscles and strained ligaments. The average head weighs about 10-12 pounds and a 2014 spinal study found that tilting our heads 60 degrees feels like 60 pounds on our spines. This is not a pressure your head should have to bear.

Sitting up straight means that your screen should be level with your eyes. You shouldn’t need to look down, up, or sideways to read what you’re doing. Adjust your screen monitor’s height accordingly.

Saving yourself from years of future pain begins with protecting your posture — especially when you’re sitting still for long periods of time. Adjust your chair to your height and hunker down in it properly with no slouching. You may not feel the consequences of bad sitting now, but I promise you: You will later.

This article was first published on September 12, 2017.

Why you're resting all wrong and how to fix it

Inside: Recently, I learned the way I’m hugging my husband and kids is all wrong. You probably are too. Here’s why, plus how to fix your couple hugging tactics.

I am not what you would call a “hugger.” Sure, I hug my close friends and family.

But acquaintances and co-workers? Those hugs feel forced and awkward, and it’s like my body has forgotten how to execute on a hug. Which side do I tilt my head to? Do I use both arms? What if I use only one arm, but it’s the same side arm they use, and our arms meet in the middle in a clumsy hug-and-high-five hybrid?

Don’t even get me started on the boob issue.

Clearly, I am in need of some coaching in the casual hugging department.

But recently, I learned that it’s not just the casual hugs I’m struggling with.

The way I’m hugging my husband and kids is all wrong.

Here’s Why

According to The Happiness Project † , you need to hold a hug for at least six seconds to get the happy chemicals oxytocin and serotonin flowing.

† This site is reader-supported. When you buy through our links, we may earn an affiliate commission.

Why you're resting all wrong and how to fix it

Why is that important? Those are the chemicals that boost your mood and promote bonding.

After I learned this, I paid attention to the hugs I gave my husband and kids for a couple days. I counted to myself while we hugged.

Three seconds here, half a second there.

Our hugs – if we remembered to exchange them – were rushed.

After a couple days of those quick, bland hugs, I decided to do my own experiment.

When my husband got home from work, I walked up to him and opened my arms for a hug.

Then instead of letting go after a couple seconds, I just kept hugging.

And the funniest thing happened.

After six seconds, my body felt warmer.

Eight seconds, and my body relaxed into his.

Ten seconds, I let go of a deep breath I didn’t realize I’d been holding.

After our crazy busy day filled with work drama and toddler temper tantrums, we just…connected.

Everything else melted away.

That hug recharged me so I could face whatever came my way – from picky eating at dinner to epic bedtime stalling.

A Hugging Challenge for You

After you read this, promise yourself you’ll try a 6-second hug. Say it out loud to yourself, or write it down to make the commitment official.

Then the next time you see your partner, try it out.

After six seconds, I bet you’ll be hooked.

When the day-to-day routine starts to get the better of you, a 6-second hug is the perfect way to connect with your husband or wife.

How to Find Happiness in the Chaos of Parenting

After my family welcomed our third little one into the mix, we became a family of five with a second-grader, a toddler, and a newborn. Even though I could have used more sleep and way more coffee, we were happy. Then my husband’s paternity leave ended, and I was at home with the kids all day. As time wore on, my patience became razor thin. And one day, I just broke.

Why you're resting all wrong and how to fix itThe shame burns my cheeks just thinking of that day, even now. But thanks to that experience, I realized I had to make a change. I threw myself into researching how to find happiness in the chaos of parenting. Something beyond “make time for you” and “exercise more.” Because when you’re overwhelmed and at your breaking point, you don’t need the “experts” telling you more stuff to do on top of everything else.

That’s how I discovered the secrets: 10 secrets every parent should know about being happy. After hearing from hundreds of parents in the same boat as me, I knew I needed to share what I discovered. And so I wrote a book: Happy You, Happy Family.

Click here to get a free excerpt and start your journey towards finding more happiness as a parent.

Because the truth is that happiness won’t come from a big promotion at work, or from winning the lottery, or from your kids all learning to put their toys away when they’re done playing. Because eventually, you just get used to all that stuff.

True, lasting happiness comes from a conscious effort by you to put the right habits in place.

Before you go, get my FREE cheat sheet: 75 Positive Phrases Every Child Needs to Hear

Want More?

Find more scientifically proven tricks to stay connected as a couple in 7 Quick Ways to Connect With Your Partner.

Your Turn

How do you stay connected when real life gets in the way? Share your tip in a comment below!

About Kelly Holmes, author and Certified Parent Educator

I’m a mom of four, a Certified Parent Educator, and the author of Happy You, Happy Family. I believe if you want a loving parent-child relationship that will last into the teenage years and beyond, the time for nurturing that kind of relationship is now. The good news? All you need is 10 minutes a day. Start here »

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Happy You, Happy Family™

Hi! I’m Kelly. I’m a mom of four, a Certified Parent Educator, and the author of Happy You, Happy Family. I believe if you want a loving parent-child relationship that will last into the teenage years and beyond, the time for nurturing that kind of relationship is now. The good news? All you need is 10 minutes a day. Start here…

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  • Why you're resting all wrong and how to fix it

    Yogi BLOG

    Why You’re Doing Product Descriptions All Wrong – And How To Fix It

    • Gautam Kanumuru
    • February 9, 2021

    When you’re selling a product online, it can be tempting to focus on rising above the noise and making a splash. After all, there is a lot of competition out there. So perhaps you decide to load your product detail page (PDP) with as many relevant keywords as possible to make sure people discover your listing. Or maybe you choose to fill the space with overpromising adjectives, glowing testimonials, or press accolades. Maybe all of the above. Which could be all well and good for a brand new product that has yet to reach the public. But once people are actually using your product, this is a strategy that needs to be regularly revisited. Because there are people who can describe what you’re selling in a much more relatable way than you can — your customers.

    The Power of Unfiltered Customer Reviews

    The advantage of selling on a site like Amazon, other than its massive reach, is that it offers a robust environment for reviews, creating access to invaluable feedback that you can wisely put to use. While you may have been able to come up with the best way to market your product in the beginning, your customers are telling you how to improve that messaging. You just have to know how to listen.

    Obviously, you could meticulously pore through every review of your product on every site where it’s being sold, which, again, might work in the beginning. But when you’re operating at scale, this becomes unrealistic. If there are thousands and thousands of reviews to go through, it becomes way too easy for the signals to become lost in the noise.

    Just Like Social Media, Know What’s Trending

    What those signals are, in this case, are trends. Sure, it’s great to know how many people give you five stars or three stars, but there is much more useful information to be found if you know how to dive into the data. Specifically, the question isn’t just about whether or not people like your product. It’s about why they like it. Or why they don’t. Or even why they like it, but feel it could be better — or could be represented better.

    For example, this probiotic product from Nature’s Bounty. From the bottle to the “About this item” section and beyond, the statement that continuously jumps out the most is “100 million (organisms/active cultures).” This was clearly determined to be a selling point that would increase customer interest. However, another product from the same company shown in this listing boasts “20 billion live cultures.” Suddenly, the first number doesn’t seem so impressive. And customers would seem to agree.

    Why Customer-Feedback Analysis Matters

    With a customer-feedback analysis tool like Yogi, it becomes much easier to see these things at work. Yogi aggregates all of your customer reviews across sources, then maps the results in a way that lets you visualize what people are actually talking about.

    For this particular product, you can see which aspects of the product were discussed most often in the scatter plot below. Just below pricing (which will likely be a top theme for just about any product in any category), you can see that people were most likely to be discussing the probiotic quality here.

    By digging a little deeper, you can see not just the most common themes, but also which direction the reviews skew for each one. The Yogi dashboard not only reveals the number of reviews for each theme and what percentage of the total it comprises, but also the average sentiment for each one. This is a crucial window into where you’re doing things right — and where you’re doing things wrong.

    As you can see above, there are only two themes for this product that tend to skew negative in reviews, and the strongest negative sentiment comes from — surprise, surprise — packaging and labeling. (Which, at nearly ten percent, also accounts for a very significant percentage of the total reviews.)

    How To Take The Data & Turn Things Around

    What we can take away here is that customers are actually being turned off the very information that’s being highlighted to make the product more enticing. A look into individual reviews will show people calling out the variance between “millions” and “billions” and drawing multiple conclusions — all of them negative. To some, it makes this product seem less potent than alternatives, while to others it just causes confusion about what the numbers really mean.

    On the other hand, the trends also show extremely positive sentiment for “Price and Delivery” and “Product Efficacy” — which is great news. It means people are happy with the cost, the ease of getting the product, and how well it works, and they’re talking about it. Which begs the question: why aren’t these things being focused on in the description instead?

    When you know what people love about your product — and what they take issue with — it creates an ideal opportunity to change the way you talk about it. By visualizing the customers’ voice, you can learn to speak to the things they care about in a way that will resonate.

    Better yet, the more you learn to incorporate these trends and think like your customers, the more all of the sentiments will shift positively, and the more people will be happy with their purchase. They’ll feel more confident that the product is exactly what was promised, and that it was promoted in a way that they could connect to and comprehend.

    And that, of course, leads to more happy customers, more great reviews — and even more trend data that you can then use to continue to improve your PDPs, packaging, and overall marketing.

    Interested in seeing what Yogi can do for your brand? Schedule a 1:1 demo today.

    By Malvika Bhagwat Apr 10, 2018

    Why you're resting all wrong and how to fix it

    Hermin / Shutterstock

    Last summer, I was on a call with a district superintendent who had just one request: “Give me something—anything—that shows that the product works for my students.” In my role as Newsela’s resident senior researcher, I am responsible for providing meaningful data to educators so that they can make informed decisions for their learners. Too often, though, we’ve been narrowly focused on finding the answer to one simplistic question: “Does it work?”

    In his request, the superintendent had highlighted fundamental issues with efficacy as we know it today. I began to think that rather than searching for answers, the key lies in asking just a few more questions—questions that go beyond “does it work?”

    Newsela just released its own results on efficacy, supported by third-party researchers, and we uncovered a few key takeaways. In the interest of moving the industry forward, we’re sharing the hurdles we encountered, as well as proposing a few simple questions that can guide educators when it comes to efficacy.

    First, let’s consider the obstacles:

    1. Our industry doesn’t have a consistent definition of “efficacy.”

    Efficacy has taken several shapes and forms over the years, which has resulted in confusion across the industry. It often meant a several-year commitment to a study, only to get dated results. So when a product says they have proof of efficacy, what does that really mean?

    . efficacy results are only as good as the questions we ask.

    In the current climate, proof of efficacy could range from teacher testimonials, word-of-mouth recommendations, to third-party efficacy studies. This fragmented context subsequently lowers the bar for what we consider an efficacious product. Inherent in old approaches to efficacy is the idea that efficacy is one-size-fits-all, but this thinking clearly isn’t working for teachers or learners.

    2. Incentives aren’t aligned across stakeholders, which has led to lack of trust.

    The efficacy process is fragmented across stakeholders, the cycles are notoriously slow, and the associated costs are sky-high. As such, vendors have occasionally undertaken their own research in the interest of quicker and cost-effective turnaround.

    But how can educators trust research conducted by vendors who have skin in the game? The choice between dated research and vendor-sponsored research hardly seems ideal. Furthermore, with each of these players putting forth different definitions of efficacy, the very notion of efficacy continually gets undermined. As a result, we’re stuck in a cycle of distrust—despite each of these players wanting what’s best for learners.

    3. Educators need to see themselves reflected in efficacy research.

    Across all our conversations with teachers and administrators, we kept hearing one request: “Help me see how this product works for us, given our technology access and demographics.” This meant that simply asking “does it work?” wasn’t enough.

    In a study (PDF) on education technology adoption and implementation conducted by Dr. Michael Kennedy, an associate professor at the University of Virginia, one administrator said: “If the product was developed using federal grant dollars, great, but the more important factor is the extent to which it suits our needs.” To wit, an efficacy study conducted in a large 1:1 school district is not likely to yield transferable takeaways for a small rural district lacking in technology access. So we have to wonder: what might research look like when it effectively tells the story of one’s own school or district?

    These obstacles left us wondering how to move forward. Reading between the lines of the superintendent’s request, we worked alongside research organizations to design studies that would produce results that were not only credible, but also constructive. We put ourselves in the shoes of the superintendent and asked ourselves some simple questions to add more context to the question: “Does it work?”

    Here are the three we used in our own methodology:

    Educators need to see themselves reflected in efficacy research.

    Question 1: What problem does the product solve for educators and districts?

    Rationale: Without having a clear definition of the problem you’re trying to solve, you won’t know if you’re making progress in solving it. You should have an agreed-upon definition of success before you begin.

    Question 2: Whom does our product best serve?

    Rationale: Not every product is equally effective for every student in your school. Aligning your expectations with the product’s claims will help set the right goals.

    Question 3: What does fidelity of implementation look like?

    Rationale: At the end of the day, you’re going to want to know what you’re committing to (along with device access and usage frequency) so that you know where and how often to look to measure the impact.

    Educators, researchers, and vendors all stand to benefit from this type of questioning. After all, we all want to unearth valuable data that brings us a step closer to helping students. Across two different studies conducted by WestEd and Empirical Education, we found that students who read Newsela regularly saw gains on their reading scores, and that this positive impact held true for students of all demographic subgroups. While we’re thrilled with these results, we also know that this is just the beginning. There is much more to be done, and many more questions to be answered. To that end, we’ll continue to partner with and forge ahead alongside both researchers and educators.

    In our industry, stakeholders share a common goal: driving all learners towards positive outcomes. With that said, we recognize that the classrooms of the future are diverse, and there’s no such thing as one-size-fits-all. We owe it to students and teachers alike to keep asking tough questions—because efficacy results are only as good as the questions we ask.

    Malvika Bhagwat heads the research and efficacy department at Newsela.

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    According to medical science, sitting hunched and twisted like a pretzel in a chair is killing us body and soul, hour by hour. In an analysis of 47 studies of sedentary behavior, researchers found that sitting significantly increased your chance of death by cardiovascular disease and of getting a chronic condition like diabetes. Sitting down all day even overwhelms the benefits of exercise, for those who find time despite their desk jobs.

    Is the solution to chuck our desks out the window and become standing-desk devotees? For able-bodied people, having a height-adjustable desk can provide a much-needed respite from sitting. But not all of us have the access or willpower to stand on our feet all day while typing away. Giving yourself small breaks to stretch your legs and walk around helps. An Australian study found that taking small, frequent breaks every hour to get up and move can significantly decrease the health risks associated with sitting.

    But eventually, our tired muscles give way, and we will all be humbled. We will need to sit. This is the ergonomic research for that moment that has relieved my lower-back pain, and hopefully bought me back a few years from my decades of typing cross-legged and hunched over a blue screen on a lumpy couch.

    1) Your feet need to be on the ground

    This ergonomic advice was the biggest revelation for me. You want to adjust your chair until your feet are comfortably planted on the ground. You want your hips to be equal to or slightly higher than your knees, according to physiotherapists. You need to have both legs on the ground; sitting with our legs crossed puts one hip higher than the other, and that puts undue strain on our spine.

    For petite people like me, we often sit in chairs with our legs swinging, unaware that doing so for hours on end inhibits blood flow to our legs and leaves us with an unstable lower back. It not only causes that unpleasant pins-and-needles sensation, it can lead to chronic pain. If you can’t adjust your chair’s height, find or make a footrest so that your feet can touch the floor. In a pinch, I’ve used boxes or books as homemade footrests.

    2) Your back needs to be supported

    Sometimes, you can get so wrapped up in your work that it may be too late for you to realize that your nose is inches from your screen or you’re leaning so far back you’re barely in the chair. This posture is bad and is what leads to disc herniation and lower back sprains. The University of California, Los Angeles, school of ergonomics says you should move your butt as far back as you can into the back of your chair. That way, your posture automatically shifts for the better and your back and spine get support.

    If you don’t think your office chair is giving you enough lumbar support, try adding cushions just above your hip in the small of your back.

    3) Your head should be level with what you’re looking at

    I am guilty of working with my laptop in my lap. This often causes to me to work with my head hanging down, which may not sound like much, but this angle is putting enormous pressure on my spine and could lead to pulled muscles and strained ligaments. The average head weighs about 10-12 pounds and a 2014 spinal study found that tilting our heads 60 degrees feels like 60 pounds on our spines. This is not a pressure your head should have to bear.

    Sitting up straight means that your screen should be level with your eyes. You shouldn’t need to look down, up, or sideways to read what you’re doing. Adjust your screen monitor’s height accordingly.

    Saving yourself from years of future pain begins with protecting your posture — especially when you’re sitting still for long periods of time. Adjust your chair to your height and hunker down in it properly with no slouching. You may not feel the consequences of bad sitting now, but I promise you: You will later.

    “How can I be sure to recognize destructive patterns in relationships and take steps to change them?”

    Why you're resting all wrong and how to fix it

    Why you're resting all wrong and how to fix it

    Many people who are in unhealthy relationships ask themselves “Why do I attract partners who are all wrong for me?” Or, “How can I be sure to recognize destructive patterns in relationships and take steps to change them?”

    Claire, a client who sought help with making better choices in romantic partners put it this way: “I have an instinct to “fix” every guy I date. My sister says I’m co-dependent and I say I tend to rescue troubled men. But when I try to turn their lives around it usually backfires — they break up with me. How can I change this dynamic?”

    When I met with Claire for our second session I asked her: Ask yourself this question: Is there something about the way your partner treats you that makes you a bigger and better person? If the answer is no, ask yourself: Am I settling for less than I deserve in the relationship?

    Too many of us settle for less than we deserve because we are afraid of being alone. If this is your tendency, gently remind yourself that you are a worthwhile person regardless of whether or not you are in a romantic relationship.

    In my Huffington Post blog “7 Reasons Why It May Be a Good Idea To Stay Single” I write: “Very few people know how to be alone and do it well. They aren’t happy to be alone. They fear it and seek love wherever they go. Growing up, most of us weren’t given good examples of how to be alone. Everything we see in the media promotes how to find the right partner and make it work. But being alone can propel us to grow and learn about ourselves.”

    The question of what’s more important in a healthy, long-lasting relationship — chemistry or compatibility — is a critical one when selecting a partner. Perhaps the first step in evaluating your past and present choices in partners is examining the difference between compatibility and chemistry.

    1. Chemistry: This usually refers to physical attraction but can include intellectual attraction as well. It is about how interesting and stimulating you find the person. Do you enjoy each other’s touch and is their sexual chemistry? It’s essential because without it, you are little more than friends. Author Mira Kirshenbaum writes: “But you can’t say you have good chemistry unless you can say “I feel there’s real affection here.”

    2. Compatibility: Is about sharing common values and goals, having fun together, and liking each other: it helps to sustain a couple through tough times. However, both chemistry and compatibility are essential to a long-lasting healthy intimate relationship.

    If you find yourself attracted to partners that you don’t have chemistry and compatibility with, you may be inclined to have one-sided, unhealthy relationships. Perhaps you grew up in a family where you were a caretaker or focused more on making others happy. Maybe you even felt that you had to be in a good mood regardless of your true feelings.

    According to relationship coach Lindsey Ellison, we are attracted to romantic partners who fill a void from our childhood. Perhaps repeating patterns from the past is our way of gaining mastering over unfinished business or looking for closure with the parent who wounded us.

    Truth be told, women are especially prone to become involved in one-sided relationships because we were raised to be “good girls” — people pleasers who consistently put others needs before our own. Girls are often raised to tune out their inner voice and this can set the stage for one-sided relationships because they look for their partner to validate them.

    10 ways to avoid relationships that are wrong for you:

    1. Work on your fear of being alone. Many people settle for relationships that are wrong for them because they fear being single. Women are especially likely to feel stigma when they are not part of a couple.

    2. Give thought to your deal breakers. According to Huffington Post Divorce editor, Brittany Wong, it’s important to ask yourself “What are your deal breakers — the laundry list of things you simply won’t tolerate in someone you’re thinking of getting serious with?” Try making a list of at least ten characteristics that are essential to you in a partner such as being active or affectionate.

    3. Don’t settle for less than you deserve. When you compromise too many of the values that are important to you, these relationships usually fail. Focus on your deal breakers and pick a partner who is someone who you can share a life with and deepen your love with over time.

    4. Seek a partner who you feel comfortable with and is easy to be vulnerable with. In other words, you can be yourself and don’t have to walk on eggshells. You feel safe in the relationship and free to express your thoughts, feelings, and desires openly without fear of rejection.

    5. Set an expectation of mutual respect. You can accept, admire, and respect each other for who you are. If you don’t have respect for your partner, it will eat away at chemistry until you have nothing left. A partner who truly cares about you is a boost to your self-esteem. He or she values you, gives you compliments, and encourages you to do things that are in your best interest.

    6. Notice if your partner keeps his/her agreements. Are they someone who you can trust because they demonstrate consistency between their words and actions? When someone is interested in you, they’ll keep their agreements.

    7. Make sure your love interest carves out time for you on a regular basis — that he/she makes you a priority because they value your relationship. This includes regular text messages or phone calls to show that they’re thinking of you.

    8. Pick a partner who makes plans to do things with you and includes you in his/her inner circle. If something special is going on in his/her life, they invite you and encourage you to come.

    9. Seek a partner who you have both chemistry and compatibility with. Even if you meet someone who is not a heart-throb, be patient and see if your attraction grows over time. Look for qualities such as compassion, generosity, and consideration because these are characteristics that describe someone who is a dynamite long-term partner.

    10. Select a partner who talks about your future together. If he or she says “I’m not ready for a commitment,” take him or her seriously — they’re just not that into you. Don’t waste your time on a relationship that doesn’t have a future.

    The best partner will compliment you and bring out your very best. When you are with him or her, you will begin to see untapped possibilities within yourself and in the world. Author Jill P. Weber writes: “The more you view others’ mistreatment of you as something you have the ability to fix, tweak, or amend, the harder it is to develop a positive sense of yourself. Seeing yourself exclusively from the eyes of others disconnects you from the day-to-day, moment to moment experience of your life.”

    Why you're resting all wrong and how to fix it

    Coffee addicts, you may want to sit down for this: If you pound coffee immediately after waking up — newsflash — you’re doing it all wrong. Turns out the best caffeine buzzes come to those who wait.

    So say Mitchell Moffit and Gregory Brown, the brains behind AsapSCIENCE, a popular science education channel on YouTube. The cheeky Canadian scientists have freshly brewed a video that crushes the long-cherished ritual of scoring your caffeine fix first thing in the morning.

    Per the pair, sipping a cup of Joe right after rising doesn’t perk you up as much as you’d think and maybe not at all. Unfortunately it doesn’t achieve much aside from building up your caffeine tolerance, causing you to need, want and desperately crave more and more of the ancient stimulant to feel its effects.

    You can blame the pesky stress hormone cortisol, essentially your body’s own version of caffeine, for rendering your morning cuppa moot. Thanks to your primal alarm clock, the circadian rhythm, cortisol levels tend to peak between 8 and 9 a.m., around when most of us coffee heads start slamming liquid motivation like our lives depend on it. Cortisol is busy doing its job at that time, making us feel awake and alert.

    The bad news: Spiking the breakfast cortisol chemical cocktail with a caffeinated beverage is redundant, basically useless. The good news: Pounding coffee later in the morning, when cortisol isn’t coursing through your veins on cue, will perk your zombie rump up, just like you like it to. Like Tom Petty and the Heartbreakers said, the waiting is the hardest part.

    For a more detailed dive into why you’re drinking coffee all wrong and how you can fix it, hold your morning mug and check out AsapSCIENCE’s eye-opening explainer.

    What to do when your Windows 10 PC won’t respond to “Hey Cortana”

    Why you're resting all wrong and how to fix it

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    Cortana is the Microsoft virtual assistant that comes built-in to Windows 10. Cortana users have periodically reported having issues with Cortana not responding to “Hey Cortana,” Cortana going missing from the taskbar, and Cortana reminders not working. Whatever the reason, there are a few fixes you can try when Cortana is not working.

    Instructions in this article apply to Windows 10.

    Causes of Cortana Not Working in Windows

    Reasons why Cortana won’t work in Windows might include:

    • Cortana is disabled in the Windows settings.
    • The microphone is disabled.
    • Interference from an antivirus program or another process.

    Cortana cannot yet recognize all languages, and your PC can only recognize languages it is configured to support.

    How to Fix Cortana Not Working in Windows 10

    Try these steps in the order presented until Cortana operates normally:

    Turn on Cortana and configure the microphone. Make sure Cortana is enabled and configured correctly in the system settings.

    Test the microphone. Cortana can’t respond to commands if your mic isn’t working, so make sure the audio input is connected, enabled, and unmuted.

    Reboot Windows. If you recently started having problems with the smart assistant, restarting your PC might fix the problem by closing any processes that could be interfering with Cortana.

    Check for Windows updates. Microsoft has updates available to fix known issues with Cortana. Use Windows Update to make sure you have the latest version of the operating system.

    Disable antivirus software. There are known incompatibilities with Cortana and some antivirus programs. If the problem is resolved by disabling the software, consider uninstalling it and using Windows Defender instead.

    Fix the Windows Start menu. Often when Cortana isn’t working, the Windows 10 Start menu is not working properly either. Therefore, addressing one problem will likely resolve the other.

    Reinstall Cortana. If none of the above options work, reinstall Cortana using an elevated PowerShell prompt. Enter the following command and wait for the process to finish:

    Reset the PC. Windows 10 has a reset feature that allows you to keep your personal files while restoring Windows to its original state. If none of the above options work, try a clean install of Windows.

    Reinstalling Windows will cause you to lose all the files and software installed on your computer, so back up the files you want to keep.

    CEO and Certified Personal Trainer of Your House Fitness Read full profile

    Why you're resting all wrong and how to fix it

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    Many years ago, I struggled with obesity. It was a time where I was on the 2 for 1 Burger King diet.

    The first 30 lbs were quite easy to lose, the remaining 90 lbs were extremely hard to shed off. The reason why it was so hard? Because I didn’t know what to do. This is when I decided to copy what people were doing at the gym, starving myself, over consuming on certain meals and the list goes on.

    Eventually, I came to the realization that I was struggling to lose weight and needed to learn how to fix it. And when I learned how the right way to lose weight, I could lose 110 lbs of body fat: [1]

    Why you're resting all wrong and how to fix it

    Why I was struggling? Because I lacked the knowledge of what to do.

    How to fix it? By learning what will work. Not what I think might work, but what actually works.

    Based on experience, I can honestly tell you that 7 out of 10 personal training clients share the same problem. They’re struggling to lose weight. When this situation arises, it’s all about analyzing the amount of output and input in our bodies.

    Going to the gym and doing random exercises is not enough anymore. It’s all about building a customized plan that works for you. Same with nutrition, someone else’ diet may or may not work for you. Finally, we need to consider lifestyle behaviours as well.

    1. Over Consuming Protein

    There was a time when protein shakes would have 50 to 100 grams of protein per shake. It wasn’t until this study came out that it was determined that per meal we can only ingest 20g to 30g of protein every 3 to 4 hours. [2]

    Every person varies on timing and needs. Instead of having 2 chicken breast per meal (which has approximately 62 grams of protein), have 1 chicken breast per meal (31 grams).

    Why you're resting all wrong and how to fix it

    2. Confusing Complex Carbs vs Simple Carbs

    Eating a slice of bread is not the same as eating 4 cups of sweet potatoes. Simple carbs are digested quicker by the body leaving you hungry. However, complex carbs take time for the body to digest.

    Simples carbs are found in food such as fruits, milk, soft drinks and more. Complex carbs are found in food such as whole grains, beans, vegetables and more.

    Simple and Complex serve different purposes.

    Eating simple carbs is recommended before starting a workout if you have not eaten anything for the past 2 to 4 hours. This way you have a boost of energy.

    Eating complex carbs is recommended at least 30 to 45 minutes after a workout so you can replenish your glycogen levels. Eating this way will you feel satisfied after workouts, so there is no craving.

    Why you're resting all wrong and how to fix it

    3. Not Hitting All the Muscle Groups

    It’s not only about doing abdominal workouts and cardio. It’s about hitting all muscle groups 2-5 times a week for significant impact in the body. Beginners should start with compound movement (which target more than one muscle group).

    A simple guideline would be 1-3 sets of 8-12 repetitions, with a 30 second to a 1:30 break in between sets.

    Squats target the lower body, while the Glute-Bridges primarily targets the glutes and hamstring. Dead Push Ups target the upper body (front) and Downward Dog targets the upper back.

    All exercises above target the core muscle, which is why I love to leave the plank for last. The Plank targets all muscle groups if done correctly.