How I made a treadmill work walk station.

Here’s the link.

“Day One -Building A Treadmill Work Walk Station”

Day Two

I stand on the treadmill in front of my new treadmill desk.

Computer is in place.

Try typing.

Feeling comfortable.

Treadmill is off.

Articles about work walk stations say it’s best to set the speed of the treadmill no greater than one mile per hour.

I try that.

This is different.

I am aware of the sounds.

My shoes on the treadmill.

The belt turning.

My thoughts.

At times it’s difficult to both type and walk at the same time.

I’ve now worked for a short period of time.

Reading. Typing. Thinking. Walking.

Eighteen minutes pass. Sixty calories burned.

I’m liking this.

Now it’s 28 minutes.

Where did the time go?

Have other things to do.

Time out.

I’m back at my treadmill desk.

I work on this article as I walk.

Sometimes I feel a little wobbly.

My attention drifts.

I look out the window.

I’m aware I’m walking.

Typing.

In some ways it’s effortless.

In other ways, kind of strange.

I realize just like learning anything new, this will take some time getting used to.

I wonder if I’ll like it.

I hope so.

I just checked how many steps I walk in one minute.

I’m averaging 75.

It’s reported for optimum fitness we should walk 10,000 steps a day.

At this pace, if all I do is work while using my treadmill desk, in 133 minutes I’ll have my ten thousand steps walked.

That’s just over two hours and I already have 45 minutes behind me.

That’s easily doable.

I try writing on notepaper as I walk.

I see that too will take a little getting used to.

I’ve talked on the phone while walking on the treadmill in the past, so I know that won’t be an issue.

I may have to stop to write out a message.

The shoes I’m wearing are rubbing my heels.

I miss my summer sandals on warm days like today, but don’t feel they’re the appropriate footwear to wear while walking on a treadmill.

Think safe, Barbara.

So far I haven’t placed anything on my treadmill desk except for my computer, some paper and a pen.

Having a glass of water close by would be nice.

I’ll see if I can find a bottle with a lid.

Certainly wouldn’t want to take the chance of spilling water.

One hour.

One mile behind me.

So far. So good.

I’m back.

Different shoes.

These feel much better. I feel more stable. Walking is easier.

Got my water. Mmmmmm. Tastes good.

I look out the window.

Watch the summer rain storm.

It’s good to see the rain come down.

It will cool the air. Water the grass.

Looked online for prefab treadmill desks.

Steelcase sells one for $4199, including  treadmill.

Amazon has the TrekDesk Treadmill Desk* for less than $500.

I like the looks of it. (see photo)

It’s bigger than mine, has a cup holder and more space for office supplies.

Read the reviews.

Almost everyone is saying except for the assembly of it being a little difficult, they love it.

I can see this concept moving into offices.

Instead of just sitting in a cubicle all day, employees could exercise at the same time.

Healthy employees means less absenteeism.

Higher morale.

Better productivity.

With obesity being on the rise, this could be the ticket.

Lightening is striking close by.

I best log off.

I walked for 92 minutes (just over 1.5 miles).

WooHoo!

Feeling good.

I’m loving my treadmill work walk station.

To be continued….

Disclaimer: This blog post is not to be construed as medical advice or treatment. Please consult with your physician or a qualified health care provider prior to beginning any exercise program.

*Affiliate link

“I wish I could walk on my treadmill and work on my computer at the same time”.

Getting on the treadmill means we’re off of our computer.

Being on our computer means we’re not exercising.

How great it would be if we could multi-task and do both at the same time?

We can.

Day One

The idea is born.

Read the article  “Study Links More Time Spent Sitting to Higher Risk of Death,

I’m motivated to spend less time at my desk,

however that’s what my job calls for.

I also blog which means I spend even more time sitting.

I search for ideas, land on and read

Build A Walking Work Station in 20 Minutes for $20

Watch the video.

I know we don’t have any pieces of wood laying around.

I contemplate running to Home Depot or Lowe’s.

Wait!

Wait a minute.

I remember I have a small kidney shaped vanity I’m not using.

I quickly measure it, then measure the space between the handlebars of my treadmill.

PERFECT!

I take the legs off.

With a few minor modifications, I’m in business.

Husband volunteers to spray paint it for me.

As the shiny black paint goes on, I get excited.

It’s looking good.

Total dollar amount invested so far: less than $2.00 (for the paint).

Evening comes.

My freshly painted, treadmill desk is rests on the arms of the treadmill.

It looks awesome.

Like it belongs there.

It feels secure.

Can’t move very far from side to side because of the drawer.
I’ll feel better when it’s attached to the handrails.

The paint is still tacky.

Best to let it dry thoroughly.

I reluctantly wait until morning.

To be continued…

Go to part two:

Testing The Treadmill Walk Station

P.S. Not into building your own treadmill walking station? Amazon has the TrekDesk Treadmill Desk* for less than $500.

Disclaimer: This blog post is not to be construed as medical advice or treatment. Please consult with your physician or a qualified health care provider prior to beginning any exercise program.

*Affiliate link

When you know what to look for, you may realize you’re either living with a narcissist, working with one, or may have a parent who exhibited narcissistic behaviors.

Narcissism in not gender specific and although it is not always easy to spot a narcissist, here are a few instances where you may have been dealing with a narcissist and didn’t know it:

If you

• have worked with a demanding boss who made you feel inadequate

• were raised by a domineering parent who had to be right about everything

• dated someone who demanded lots of emotional maintenance but rarely reciprocated

• had family members who challenged and criticized incessantly

• were friends with someone who seemed to require you walk on eggshells around them,

you were more than likely dealing with a narcissist.

Lori Hoeck, of Think Like a Black Belt, and I have written “The Narcissist: A User’s Guide ” to help you understand why a narcissist would be seeking to prey upon you. We’ve gathered stories that illustrate the bewildering ways a narcissist will manipulate circumstances to blame you for everything and make you believe it. You’ll be able to see how a narcissist will use your weak points and words against you for control in the relationship. But more importantly, this e-book is going to help you fight your way out of a harmful situation.

Most people enter adulthood with a fair amount of naïveté. Seeking love and acceptance, they may put up with bad behavior from others. Many will seek approval from their peers or look for an authoritative mentor. Some will think they can change a difficult person with loving kindness. All of these circumstances can be more dangerous than a run-of-the-mill encounter might first suggest. They all signify potential for exploitation to a narcissist.

Narcissists can present themselves in almost any venue. Their method of building themselves up at the expense of others is, paradoxically, rooted in their own low self-esteem. Somewhere, at a very young age, a narcissist begins to think that he or she is inferior to others. That inferiority complex morphs into an ever-increasing need to validate themselves. They do this by putting you down. The lower you are in the pecking order, the higher they can be by comparison. If you buy into the false scenario they’ve constructed, they’ll continue. The process depletes you and feeds them. They are emotional vampires.

The more Lori and I observed and studied narcissistic behavior, the more we realized how prevalent it is. Even if you’ve never dealt with a narcissist, chances are you may know someone who has, or who is currently battling this toxic dynamic. Curiously, though, there are few resources to obtain help, and many of those are more suitable for medical professionals, psychotherapists and counselors.

We know our concise User’s Guide, which turns the tables on the toxic dynamic, can provide needed information and hope.

We’re making the e-book available for free download so that it can easily get to anyone who might benefit.

Defending against a narcissist and leaving the relationship may be the most difficult things someone may face. The most important thing we can do for someone who is involved in a narcissistic relationship is offer support and a respite from the dysfunction. The Narcissist: A User’s Guide provides encouragement, strategies and tips that can be implemented to neutralize and, ultimately, negate a narcissist’s influence.

Download your free copy of “The Narcissist” here.

The Narcissist: A User’s Guide is on Facebook here and on Squidoo here.

This post was written by Betsy Wuebker, author of “Passing Thru” (the blog) and co-author of “The Narcissist” (the free ebook)

Preheat over to 425 degrees

2 cups all purpose flour
1 TBSP baking powder
1/4 -1/2 cup granulated sugar
1/2 tsp salt
1/2 cup chilled butter – cut into small pieces
1 large egg
1/2 cup half and half (or heavy cream)

*See variations

In a medium bowl combine flour, baking powder, sugar and salt. Add butter and cut into flour mixture with a pastry blender until coarse crumbs form.

In a small bowl, whisk egg and half and half together. Add to the flour mixture and stir with a fork until ingredients are moistened and hold together. Gather into a ball and transfer onto a lightly floured surface and knead several times.

Pat into an 8″ round. With a sharp knife cut into 8 equal wedges.

Place wedges slightly apart on an ungreased baking sheet.

Bake until golden brown – about 12 minutes.

Enjoy!

*Variations: Add 1/2 to 1 cup of chopped dried apricots, dried cranberries, or chopped dates

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This recipe will be contributed to the cookbook Patricia, of Patricia’s Wisdom is compiling for a UNICEF fundraiser for which all money raised will go to the UNICEF Children’s Fund.

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Statistics show children are getting fat at an alarming rate. Helping a child lose excess weight is essential to their health and well being.

Studies show if one or more of the parents of an obese child are overweight, their children may be fat as well.

It comes down to the food and activity choices you and your fat children are making.

Helpful hints:

Only keep healthy foods and snacks in your pantry and refrigerator.

1. Cut up fruits and vegetables, store in clear containers
2. Stock snacks such as low fat popcorn. Some brands are 94% fat free.
3. Buy whole wheat pastas and breads
4. Encourage your children to drink water – stop buying soda and/or juices that are filled with sugar
5. Learn new cooking techniques which reduce calories
6. Talk to your family doctor about a diet for your fat child

Encourage your fat children to exercise

1. Plan walks in the park or on walking trails
2. Organize family bike rides
3. Play games such as basketball or soccer with your children
4. Purchase Wii Fit exercise games. Purchase one or more and play them with your child
5. Child learn from their parents. Set a good example for them by exercising and eating healthy

Stop rewarding fat children with food

1. Reward children with a movie rental – plan low fat snacks
2. Reward them with a toy or an article of clothing
3. Most importantly, reward a children with attention, affection and.or words of encouragement
4. Watch shows such as The Biggest Loser with your children and talk to them about how they feel about being fat

Having a fat child is not only hard on the parents, but is even harder on the fat child. Find whatever help you can by asking your family doctor or friends who have encountered the same problem with fat children.

With fat children showing signs of major health issues, it’s imperative they get help as early as possible.

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