Protecting Your Health from Your Office Job - Introvert Whisperer

Introvert Whisperer / Protecting Your Health from Your Office Job - Introvert Whisperer Protecting Your Health from Your Office Job When you think of injuries in the workplace, your mind may turn to images of construction workers, mechanics, factory workers, or other jobs involving manual labor or heavy machinery. However, office jobs present their own set of health risks, and while they might not seem as obvious, they can have devastating effects over time. Here are a few strategies to help you protect your health from your office job. Prevent Eye Strain Our eyes weren’t designed to stare at screens all day, yet this is how we spend so much of our time, both at work and in our personal time. Many people who spend prolonged amounts of time staring at computer screens and mobile devices develop a condition known as computer vision syndrome (CVS), which can cause eye strain, headaches, blurred vision, and dry eyes. While CVS is a temporary condition, the effects can last for hours, even after you’ve stopped working on screens. One of the best ways to prevent eye strain is to follow the 20-20-20 rule. With this strategy, for every 20 minutes you spend working on your phone, computer, or tablet, you should take a break, find an object that is at least 20 feet away, and stare at it for at least 20 seconds. This gives the muscles in your eyes a chance to relax from the intense work of staring at screens and allows your vision to reset. It’s also important to remember to blink often. Normally this isn’t something you have to think about, but when you’re working on a computer you may keep your eyes open longer than normal, causing them to dry out more quickly. When taking breaks, it can also be helpful to blink 10 times very slowly in order to ensure your eyes are well lubricated before returning to work. Adjusting the brightness of your screen is another crucial step in preventing eye strain. Aim to keep your display at the same brightness level as the light in your surrounding work area. If your screen is much brighter or dimmer than the surrounding lighting, your eyes will have to work harder to focus, leading to eye fatigue, blurred vision, and headaches. Offset the Damage of Sitting Many office jobs require that you spend hours at a time sitting at a desk. This may seem harmless enough, but our bodies aren’t designed for a sedentary lifestyle. Sitting all day can lead to immediate physical discomfort, long-term pain, obesity, and may even increase your risk of developing serious conditions like diabetes and heart disease. When you’re focused on work, it’s easy to lose track of your posture. Many of us spend our workdays hunched over a keyboard, shrugging our shoulders, and craning our necks at odd angles. Poor posture causes your muscles to work harder and fatigue more quickly, leading to neck, shoulder, and back pain that will only worsen over time. One way to combat this is to ensure your workstation is set up properly. The height of your desk surface should allow you to reach your keyboard, mouse, and other work materials easily when your arms are at your sides with your elbows bent at a 90-degree angle. If this isn’t the case, you may need to adjust the height of your desk. As you probably know, typing for long periods of time can lead to symptoms of carpal tunnel syndrome such as numbness, tingling, or a burning sensation. To help avoid this, it’s best to keep your wrists at a neutral angle, nearly straight as you type. Setting up your office chair is equally important. First, push your hips back as far as they can go. When adjusting the seat height, your feet should be flat on the floor and your knees should be at the same height or slightly lower than your hips. Although you may have a natural tendency to lean forward, aim to lean against the back of the chair, allowing it to support both your upper and lower back. You may need to use an inflatable cushion in order to fully support your back. Adjusting the position of your computer monitor is also important in avoiding unnatural and painful postures. Your monitor should be directly in front of you, at least an arm’s length away from your face, and the top of the screen should be two to three inches above your eye level when seated. This will ensure you don’t have to tilt your head up or down for hours at a time. Instead, keep your shoulders relaxed and your chin slightly tilted toward your chest. Aside from ensuring your workstation is set up correctly and making a conscious effort to maintain proper posture, it’s important to get up from your desk periodically throughout the day. Spending too long in one position inhibits blood circulation, even with proper posture. If possible, aim to take a short break every hour or so to stand up and get away from your desk. Taking a brief walk around your office building is a great way to engage your muscles and allow your circulatory system to flow more naturally. If this isn’t possible, you might try taking micro-breaks by standing up and marching in place for 30 seconds or walking across your office to refill a water bottle or get a snack. Avoid Nutritional Traps Maintaining a balanced diet can give you the energy you need to do your best work as well as boost your mood throughout the day. However, as you probably know, this is easier said than done, and planning out healthy meals and snacks can seem like a full-time job of its own. This only becomes more difficult in the face of a multitude of less healthy, yet extremely convenient options available. For many people, the greatest barrier to eating a healthy diet is the planning process. In the rush of everything you have to do during the week, planning out what you’ll eat can easily fall by the wayside. This may leave you reaching for fast food options and snacks from the vending machine, or you might end up skipping meals altogether. Meal planning doesn’t have to be complicated. Especially if you’re not experienced with cooking and preparing a lot of different meals, you may need to start small. You can find a nearly endless amount of recipes online, many of which are well suited for beginners. To start meal planning, you might choose one simple recipe you would enjoy for several days in a row. Taking some time on the weekend to make a large batch of some dish and portioning out your meals ahead of time will help ensure you don’t have to call in a take-out order or race to a fast food drive through on your lunch break. Over time, you can learn to make different dishes and introduce a variety of office-friendly lunches into your repertoire, helping you to feel better and save money as well. One of the perks of having your own desk or workstation is the freedom to stock up on snacks to get you through the day. It’s easy to mindlessly munch away the hours, especially if you’re focused on task after task. Rather than keeping a candy bowl on your desk, stock up on healthy alternatives like mixed nuts or granola bars. Refrigerated snacks like fruit, yogurt, fresh veggies, and string cheese are also health alternatives to most snacks you’ll find in the office vending machine. The health risks involved with an office job may seem subtle at first, yet they can have serious impacts on your life. Fortunately, by taking a proactive stance in protecting yourself from eye strain, the effects of a sedentary lifestyle, and the temptations of poor nutritional choices, you can be healthier and happier, at work and beyond. AUTHOR BIO: Frankie Wallace  is a freelance writer from Boise, Idaho and contributes to a wide variety of blogs online. Wallace writes about many different topics, from education to the environment. Go to top Do you know what your next career step is?  Many people don’t. I want to help you accelerate your career by connecting you with your Free Instant Access to my eBook on how to construct your Career SMART Goals â€" that will help you put together your actions and keep you accountable. Get your copy now and start your action plan today! Brought to you by Dorothy Tannahill-Moran â€" dedicated to unleashing your professional potential. Introvert Whisperer

What is it Like to Attend Amherst College

What is it Like to Attend Amherst College The tutors behind Varsity Tutors are not just here to teachtheyre sharing their college experiences as well. Yeva is earning her bachelors degree in sociology at Amherst College. She lives in Boston and specializes in algebra tutoring, calculus tutoring, chemistry tutoring, and several other subjects. See what she had to say about her experience at Amherst College: Describe the campus setting and transportation options at Amherst College. Yeva: Amherst Colleges campus is small and walkable. A walk from one side of campus to the other takes about five to ten minutes. Some students have bikes, some even have scooters, but most prefer to walk. To travel to one of the four other colleges in the Amherst area, students take the bus, which is free for all college students. Students also use the bus to travel to nearby shopping centers and restaurants. Amherst is located in rural Western Massachusetts and is very safe. How available are the professors, academic advisers, and teaching assistants? Yeva:Professors are extremely accessible; students have no difficulty arranging meetings with professors and academic advisors, and they often regret not taking full advantage of the accessibility of faculty. Teaching assistants hold review sessions frequently and are available for extra tutoring if needed. How would you describe the dorm liferooms, dining options, location, socialization opportunities with other students? Yeva:Amherst College dorms are simply stunning. The rooms are huge and the hallways have hardwood floors. The common spaces are beautiful. You will never find even one cinderblock wall. My single room for next semester is bigger than most of the doubles I have seen at other universities. First year students live on the First Year Quad, and being close to their classmates allows them to form strong bonds with each other. Most students have an unlimited meal plan, although the dining hall is not open for as many hours as dining halls at other colleges. Which majors/programs are best represented and supported at Amherst College? Yeva:The most popular majors are economics, history, English, psychology, and political science. Amherst College also has many pre-med and pre-law students. I am majoring in sociology and I am pre-med. I am interested in learning about social structures and how they affect both individuals and people as classes. I have strong interests in both medicine and education, so I am looking to combine those interests into a fulfilling career after I graduate. Because there is a very small student-to-faculty ratio at Amherst College, professors are highly interested in supporting students and their individual goals. Amherst has an open curriculum (meaning no classes are required outside of completing a major), so students create unique curricula and professors are eager to support them. How easy or difficult was it for you to meet people and make friends as a freshman? Does Greek life play a significant role in the campus social life? Yeva:Because students come from all parts of the nation and the world, they are eager to meet each other and make new friends. I made many friends during orientation, which lasts for a week and includes activities such as camping, film-making, and yoga. Most students find friends in their extracurricular groups or on their sports teams. Amherst College has no Greek life at all, and I believe that has improved social life on campus very much. How helpful is the Career Centerand other student support services? Yeva:The Career Center has been extremely supportive. It has open hours for students to discuss career plans and job searches with both professional and peer career advisors. It also maintains strong connections with alumni. The Career Center has a program called Amherst Select that allows students to apply for internships and jobs that are open only to Amherst College students. It also allows students to be matched with alumni as career mentors. How are the various study areas such aslibraries, the student union, and dorm lounges? Yeva:Although the libraries tend to be crowded during finals, spaces are usually easy to find. Many choose the traditional route and study in the library, but some, including me, prefer to find small study nooks in dorms, academic buildings, and the campus center. Finding the coolest study spot is an unofficial sport at Amherst. Describe the surrounding town. Yeva:Amherst is a small town that has a bustling downtown area. Downtown, youll find restaurants and shops that many students love. One famous spot is Antonios Pizza, which many claim has the best pizza in the U.S. Hampshire Mall is located a bus-ride away, and has several stores, a movie theater, laser tag, and a roller skating rink. Most students venture into town about once or twice a week, and take the bus to Hampshire Mall every one or two weeks. How big or small is the student body at Amherst College? Were you generally pleased or displeased with the typical class sizes? Yeva:Amherst College has around 1,800 students who are all undergraduates. All classes are taught by professors and class sizes are very small. My biggest lecture last year, Introductory Chemistry, had only 80 students. Social science and humanities courses often have around fifteen students or less. I love small classes because of how much discussion and individual attention there is. Describe one memorable experience with a professor and/or class. Perhaps one you loved the most or one youregretthe most. Yeva:Near the beginning of my first semester at Amherst, I needed to stop by my chemistry professors office to pick up a quiz. I expected to grab the quiz and leave; after all, this was my biggest class, and I doubted the professor would even remember my name. However, my professor told me to sit down and asked me how my year was going so far. We ended up talking for almost an hour about everything from seasonal allergies to gymnastics. Then, he said, Oh! Youre here for your quiz! He helped me review the problems that I had missed and explained everything thoroughly. After this experience, I realized that coming into my professors offices would never be a waste of my time or theirs. They genuinely want to get to know their students on a personal level in addition to an intellectual level. Check out Yevas tutoring profile. The views expressed in this article do not necessarily represent the views of Varsity Tutors.

How to Get a Fabulous Biology Tutor on a Tight Budget

How to Get a Fabulous Biology Tutor on a Tight Budget 0SHARESShare Biology, considered as the most interesting yet difficult branch of science, the subject that amazes with facts and gives a new question with every line. You can learn biology online instead of learning it with a simple book and pencil as it needs peeping in the realities and existence of the subject matter. Class rooms may or may not be so advance to cater the complete subject study. You can’t envisage the biological structure until and unless you see how exactly it is. Hence, it is very essential to see and then study the various attributes. You can get biology help online with the online teachers. Here, you can’t just read and write, but also understand, visualize and also grasp the chapters quickly. The chapters come with audio-visual illustrations that show what you read in the texts. It helps in making a strong base of the subject that will help you not just now, but prepare you for further examinations in the long go. Online support is always available, and you can repeat the question a hundred times! Biology tutors are available on various online tutoring websites; it’s just a click away. Become a master of the subject and impress the people around you. biology tutor will take you on a trip and break the tough terminologies into simple and understandable terms. So what are you waiting for? End your curiosities with biology tutorials and become the master of the subject! [starbox id=admin]

Online Solve Inequalities Tutors

Online Solve Inequalities Tutors Inequality is the equation which has less than or greater than symbols in it i.e. and respectively. Linear inequalities is the inequalities where the degree of the variables is one. An inequality equation can contain variables, constants and exponents for the variables. There are different mathematical operations that can be used in an inequality like addition, subtraction, multiplication and division. Example 1: Find the solution of the inequality equation 4 x - 5 15? Solution: Given is the inequality equation with one unknown variables x. 4 x - 5 15 is a linear inequality with greater than sign. Add 5 on both sided of the equation. This gives, 4 x - 5 + 5 15 + 5; 4 x 20; Now divide the inequality by 4 on both sides of the equation. 4 x/ 4 20 /4; x 5. Hence the solution to the linear inequality is x 5. Example 2: Find the solution of the inequality equation 6 x - 8 10? Solution: Given is the inequality equation with one unknown variables x. 6 x - 8 10 is a linear inequality with lesser than sign. Add 8 on both sided of the equation. This gives, 6 x - 8 + 8 10 + 8; 6 x 18; Now divide the inequality by 4 on both sides of the equation. 6 x/ 6 16 /8; x 3. Hence the solution to the linear inequality is x 3.

A Breakdown of Your Academic Transcript

A Breakdown of Your Academic Transcript As you start applying to colleges, there are a number of materials you will need to present, one of which isyour academic transcript.You open your transcriptonly to be met with confusion. Deciphering your academic transcript can be confusing, but once you understand what each component means, your academic transcript can be quite a powerful tool for self-reflection! Format An academic transcript is typically divided into semesters. Identifying information for you and your school is generally located at the top of the transcript, with the terms you have completedincluding courses, grades, and creditsbeneath. Your class information may be displayed as follows: subject, course number, and title. The subject and course number match listings in the class catalog. This is typically the information you utilize during registration, and it is the official designator for the course. The class title (Introduction to Sociology) is its descriptive label. Your grade and the courses credits follow. This varies at each school, but it often includes the number of credits attempted, the number of credits earned, and your grade (in either letter or number format). Under each semester will be your GPA (grade point average) for that term. If you made the Deans List or otherwise received honors, this may be noted. At the very bottom of the transcript is your cumulative (or combined) GPA for all the terms you have completed at that school. The bottom of your academic transcript may also contain the certificates or degrees you have completed, as well as the term in which you completed them. Grades Understanding your grades and GPA can occasionally be difficult, especially if you are not familiar with the numerical 4-point system. In general, an A or A+ equates to a perfect 4.0, while a B is a 3.0, and a C is a 2.0. While there is some variance within this model (i.e. certain schools will identify a 4.0 as a 98 or above, while others may be more lenient), you can generally refer to this chart to determine what your grade in a class is. Rarely, you may also note a different grade, such as P/NP, W, or I, on your transcript. Generally speaking, P is Pass, while NP is No Pass, and these are awarded for non-graded courses. W usually indicates a withdrawal from a class (after the official drop date), while I is an incomplete. Once finished, an I will often change to a more traditional grade. Your course syllabi may explain these sorts of grades to you, but information can also typically be obtained from your registrar or class catalog. Your term GPA is the average of all the grades you received in a term (based on how many credits each wasa five-credit course is worth more than a one-credit class), while your cumulative GPA is the average of your grades from all your semesters at the school. Here is some usful information on how to balance grades, a social life and sleep in college. Use Now that you understand your academic transcript, you can use this valuable tool for self-reflection and evaluation. Review it, and look for themes. Do you notice that courses at a certain time of day generally benefit from higher grades? Are there subject areas with which you consistently struggled? Do you see terms where circumstances in your life (such as family issues or your health) impacted your GPA? When you can view your transcript in this way, it allows you to make changes for future terms and to become a more successful student. If you find this process difficult, anacademic mentor or atutorcan guide you through it. This is some great information on how extracurricular activities boost college success. While transcripts can be confusing, they can also be a very useful way of gaining important information about your studiesand yourself as a student.

Learn Bass Guitar How to Play a Walking Bass Line in 3 Steps

Learn Bass Guitar How to Play a Walking Bass Line in 3 Steps Megan L. Looking for a way to make your bass lines move? Bass guitar teacher  Miller W.  shares his three step plan to creating walking bass lines The walking bass line is one of the most fundamental parts of American music. It is found most commonly in blues and jazz, but as you learn bass guitar, you will hear its influence in almost any style of music. A walking bass line provides a strong rhythmic and harmonic foundation by smoothly moving from each chord to the next using four quarter notes per bar, or three quarter notes per bar in 3/4 time. Many bass players have based their entire careers on their creative and innovative walking lines. Upright bass players like Jimmy Blanton, Ray Brown, Ron Carter, and Paul Chambers were some of the first musicians to make the walking bass line an art form all its own, and that tradition is so widespread that some of the best electric bass players like Victor Wooten, Jaco Pastorius, Christian McBride, and John Pattituci cite those walking lines as major influences in their musical development. Playing a walking bass line is fun and easy if you follow these three simple steps: 1. Learn the Chord Changes Familiarize yourself with the chord changes and when they occur in a song. Play through the changes a few times using only the root note of each chord (e.g. a Bb for a Bb7 chord). 2. Add Arpeggios Now that you’re familiar with the chord changes, play through them again, but this time arpeggiate each chord (e.g. play Bb â€" D â€" F â€" Ab for a Bb7 chord). The most enjoyable and creative part of playing walking bass lines is finding new and interesting ways to outline each chord, so make sure you practice as many variations of arpeggiating the chord as possible. 3. Add Passing Tones One of the most important and essential features of a walking bass line is that every chord, or at least the vast majority, is approached by a half-step above or below. This means that if the chord changes move from Bb to F, on the last quarter note before the F, you would play either an E or an F#. This is particularly important in jazz due to the very chromatic nature of the music. In more advanced walking lines, you can employ a similar technique within the chord by putting one or two “chromatic passing tones” between the notes of the chord (e.g. Bb â€" D â€" Ab â€" A â€" Bb for a Bb7 chord). One of the most common places to find walking bass lines is in blues music. Walking bass is so instrinsic to the blues that you would be hard pressed to find a better example. Here is a sample bass tab over a Bb 12-Bar Blues: Notice that in Bar 2 the line moves Ab â€" A â€" Bb instead of fully outlining the Eb7. This is a common substitution used to make the line flow more smoothly. Similarly, notice that in Bar 6, the note immediately preceding the Bb in bar 7 is a G, which does not follow the rule of approaching the new chord by half-step. This is done so often that it would almost sound wrong if the line did follow the half-step rule. The beauty of walking bass lines is that there are exceptions to every rule, and those exceptions are what allow you to be creative and make the lines your own. Now you have all the tools you need for creating your own walking bass lines. Good luck and have fun! Learn more guitar and bass guitar techniques by taking lessons with a private instructor. Search for a guitar teacher today!   Miller W. teaches acoustic guitar, bass guitar, music theory and upright bass in Orange, CA. He received his Bachelor of Arts in Music at Santa Barbara and has been teaching students since 2008.  Learn more about Miller W. here! Interested in Private Lessons? Search thousands of teachers for local and live, online lessons. Sign up for convenient, affordable private lessons today! Search for Your Teacher Photo by Mark Blevis

2016 State of Our Schools - Heart Math Tutoring

2016 State of Our Schools - Heart Math Tutoring 2016 State of Our Schools 2016 State of Our Schools December 7, 2016 CMS Superintendent Ann Clark recognized Heart Math Tutoringswork at the 2016 State of Our Schools address December 7th. The Superintendent cited the importance of community partners, Hearts strong tutor base, and, most importantly, the impact on students.This was a very proud moment for all Heart supporters present and is certainly a highlight to wrapping up 2016. We are so proud of Heart tutors, supporters, and partners for being recognized this morning by Superintendent Ann Clark at the 2016 State of Our Schools address. 86% of CMS Schools met or exceeded growth expectations in 2015/16, far outpacing many comparable districts and the state average. Great work CMS! #ItAllAddsUp Students who were explicitly told Im giving you this feedback because I believe in you, did better academically one year according to a study Keyon cited. #StateOfOurSchools #ItAllAddsUp Principal of the Year Beth Thompsons formula: Community pours into the people in our schools so together we can pour into our students. Thanks to the Heart community for pouring into our schools!

?? Why Sleep is Important for Academic Success

?? Why Sleep is Important for Academic Success Why Sleep is Important for Academic Success Phil Lawlor is a Sleep Expert at Dormeo. Here he tells us why it's important to get enough rest and how poor sleep habits can cause problems at school. It's always pretty obvious when somebody hasn't had enough sleep.Yawning, difficulty following a conversation and nodding off in class are all tell-tale signs but could be a cause for real concern. Making a habit out of not getting enough sleep can cause more mental and physical issues than just wanting to snooze during the day.The academic performance of even the brightest students can take a hit if they prioritise socialising, entertainment or their workloads over rest.Find out how a lack of sleep might affect learning, and use our top tips to help you or your child beat the sleep slump and develop good sleeping habits. Sleep can affect your health and psychological wellbeingThe importance of sleep is really driven home when we look at the impact lack of sleep can have on mental health. It’s not just feeling grouchy, unfocused, and over-emotional the next day when we don’t get enough sleep. Sustaining bad sleeping habits, particularly in children, can be a contributing factor in depression and anxiety (National Library of Medicine). Sleep can have a negative impact on your physical healthPhysically, not getting enough sleep can take a lot out of us.“Just one week of fewer than six hours' sleep can increase our likelihood of getting a cold (NHS)”Most importantly, bad sleep routines have negative effects on our circadian rhythm. Circadian rhythm, or our 'body clock', is how our brains know it's time to perform certain functions. It means we can successfully release the right hormones to make us more alert prior to waking up and release the hormones that make us relax on an evening.A good ci rcadian rhythm also means our digestive systems can operate properly, so being unable to develop positive sleeping habits early on in life can make it increasingly harder to function during the day.The benefits of better quality sleep Sleep plays an important role in learning - so much so that sometimes a good sleep routine can be the difference between a bright student and a successful one, because getting enough rest allows us to use our brains more effectively. Cognition, concentration, productivity, and performance are all affected by how much sleep we get (National Library of Medicine), and kids that don't get enough often suffer from memory problems, which can affect the amount of information they retain when they're learning. Well-rested students are more likely to remember their lessons and even show evidence of being better creative problem solvers as a result.A good night's sleep can also make you more socially interactive, as you'll typically be better at managing your emotions and behaviour, which is important for developing confidence at school. Moody and impulsive children are less likely to engage with classroom activities, so they could miss out on vital lessons as well as making friends.How can yo u ensure a better night’s sleep? Adults need around 8 hours of sleep, but children and teenagers need to sleep for much longer. It's best to aim for at least ten hours per night.Our environment can have a big impact on our ability to fall asleep. About an hour or two before going to bed, it's important to keep things quiet and dimly lit to minimise stress. Although it's tough, try to limit screen time during this period of the day, as well as stimulants like sugar or caffeine after your evening meal. Make sure bedrooms are kept clean and tidy, as mess can make it harder to fall asleep. Additionally, a comfy bed can make a world of difference; a new, more supportive mattress or a fresh set of bedsheets could make bedtime more exciting and promote better rest. The transition from daytime to night-time can be made much easier with the addition of consistent evening habits, like always having a bath or reading a book before bed.Stress and anxiety affect sleep Stress and anxiety can play a role in establishing poor sleep habits in children and adults. If your child is nervous for upcoming exams, struggling to complete a project, or completely overwhelmed by a subject, it might be worth considering ways to help combat their stress and anxiety. A private tutor will help them with exam prep and break down any trouble subjects. As their confidence in a subject increases, their anxiety decreases.Journalling, getting plenty of exercise, spending quality family time together and simply talking through their problems will all help.These are just some of the reasons why it's important to get a good night's sleep, particularly if you or your child have school the next day. Hopefully, our tips will help you to get the most out of bedtime.