How to Sit at Your Desk to Avoid Pain (INFOGRAPHIC)

I wanted to re-blog this wonderful post on preventing neck and back pain whilst working / studying.

I have been experiencing a stiff left shoulder, and some neck pain as a result of my long commutes in-flight, my work posture, and constantly studying at tables and on planes. I do yoga regularly, and got a massage yesterday. These things help, but I recommend you to consult a chiropractor for a diagnosis and natural corrective options (e.g. massage, exercises) if your pain persists.

Our health is rooted in our back, so don’t ignore your spinal health!

The Basic Life

James Cannon, the chair expert, created this comprehensive infographic illustrating the proper way to adjust your office chair to avoid fatigue and back pain. Getting the proper alignment is more complicated than you might think. Check your desk chair now and follow these steps to a pain-free and productive workday.

How to sit at your desk

How did you do? Share your experience below!

Visit the entire article at How To Adjust Your Office Chair | 6 Easy Steps | Comfy Office Chair | The Ultimate Guide to Best Office Chairs.

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Nourishing My Soul – Travel Series

I am constantly on-the-go for work, but I need to be mindful of nourishing my body, specifically with healthy fats and wholesome foods, within the 1800-2000 calorie range. I typically request a refrigerator and a microwave in my room, and do a Monday morning grocery store trip so that I can stock up on snacks and frozen dinner for the travel week.

A lot of blogs dedicated to Hypothalamic Amenorrhea recommend eating much more than this, and doing no exercise other than walking. As I’ve mentioned, I have been working closely with a doctor and nutritional therapist, who have advised me to maintain my weight, and not gain. 🙂

Exercise and Restrictive Eating

As I mentioned in an earlier post, extreme caloric increase, ceasing all exercise, and sudden weight-gain may end up causing your body more stress, and your hypothalamus will continue to freak out. The key to recovery is achieving a balance, so that your hypothalamus has confidence in you, and hopefully kick-starts your hormones. This is achieved by establishing and modifying a routine that your body is comfortable with. For example, if you are used to strenuous exercise, you may not want to stop working out all together. Just work to tone down your exercise routine – if you do a lot of heavy lifting and cardio every day, focus on working out no more than 3-4 times a week, and switch up your exercise between spin, hot yoga, weight-training, and barre, for example. I still recommend stopping your running routine though!

Here’s is a typical travel day for me (food-wise):

Breakfast, 7:00 AM (422 kcal): Starbucks Tall Soy Latte (130 kcal), Steel-Cut Oatmeal (200 kcal), Mixed Organic Berries (50 kcal), 6 Organic Raw Almonds (42 kcal)

Snack, 10:00 AM (200 kcal): Kit’s Organic Bar / KIND Bar (

Lunch, 12:30 PM (343 kcal): 2 oz Turkey / Chicken Sandwich with Whole Wheat / Rye Bread, Tomatoes, Lettuce / Spinach, 1/4 Small Avocado

Snack, 3:00 PM (200 kcal): Black Coffee, Kit’s Organic Bar / KIND Bar

Snack, 5:00 PM (100 – 140 kcal): Apple / Grapefruit / Somersault Dutch Cocoa Cookies (available at Whole Foods and Fresh Market)

Image Source: https://thewindsorwriter.files.wordpress.com/2015/02/193852_10150128455571297_5497249_o.jpg

Dinner, 7:30 / 8:00 PM (260 – 320 kcal): Luvo (available in the frozen section at Whole Foods and Fresh Market) Chicken Chile Verde / 9-Grain Pilaf

Image Source: http://luvo.tetherinc.netdna-cdn.com/wp-content/uploads/2013/04/meal-healthy-frozen-chicken-chili-verde.jpg

Image Source: http://luvo.tetherinc.netdna-cdn.com/wp-content/uploads/2013/04/meal-healthy-frozen-nine-grain-pilaf1.jpg

Dessert, 8:30 / 9:00 PM (200 kcal): KIND Bar / Greek Yogurt with Mixed Berries and Almonds / Somersault Dutch Cocoa Cookies and Tea (Women’s Moon Cycle or Healthy Cycle)

DAILY TOTAL: 1725 – 1825 kcal (I usually end up snacking some more, or add some more toppings to my sandwich, to hit a minimum of 1800 kcal) 🙂

Happy healing!

Lots of love,

Girl Guilt-Free

Ready, Set, Sweat!

If you’re new to this page – welcome! You can read through the About Me and Hypothamalic Amenorrhea pages on this blog to get some context for all of my posts.

Here was me previous exercise routine:

High-intensity exercise 5-7 days per week (yup, I didn’t think I needed a rest day), that comprised of a combination of the following:

– 1.5-hour boot camp

– Cardio Barre class

– CorePower Yoga Sculpt

– 21-Day-Fix Extreme (sometimes I would do two workouts a day, back-to-back

A huge part of why I pushed myself so hard was because I was scared that I would gain weight if I stopped working out. My choice to cut back on sleep, and social events was driven by fear and guilt. If I didn’t workout, I would feel guilty for days after.

I am now in the process of freeing myself from that guilt. When I started my recovery, about a month ago now, I didn’t exercise for about 3 weeks (I think I went on a long walk one day). I must admit, I started feeling sluggish, but all of the blogs I had read said ‘take a break’ and ‘do not exercise.’ However, to my surprise, my doctor said that I could exercise, but should limit it to 30-min / day, 3 days / week. My nutritionist / therapist, said that I could continue to exercise, just should not over do it (try not to exceed 3 days of rigorous exercise) and should not run at all.

Here is what I do now:

CorePower Yoga SculptMAXIMUM 3 days / week. This is a pretty rigorous class in a high heat and humidity environment. It incorporates weights in to the vinyasa yoga flow, with bursts of cardio. One conscious change I have made is to LISTEN to my body. I modify the cardio sections in particular, so that I am not pushing myself too hard. For example, I do high-knee steps instead of jumps in the cardio section.

Image Source: http://www.corepoweryoga.com/sites/default/files/IMCE/blog_images/cardio.jpg

– Free Yoga at lululemon: I think most (if not all) lululemon stores host free community yoga. They are not super challenging classes, but very relaxing. They are not heated, and certainly help me focus and de-stress (or so I tell myself).

Image Source: http://blog.lululemon.com/wp-content/uploads/2013/03/WUblog.jpg

I was so surprised that my nutritionist ‘allowed’ me to continue taking Yoga Sculpt, but it kind of makes sense if you think about it. The whole basis for healing my body is to make sure it comes out of this state of shock. Either extreme will prevent that from happening – extreme weight loss, exercise, or restrictive eating, OR extreme weight gain, lack of exercise, or over-eating. I am trying to find a happy medium, and hope that it will work. 🙂

Lots of love,

Girl Guilt-Free