the best 10 DESKercises

Not all exercise is done at the gym and sometimes we are just tied to our desk with piles of what feels like mountains of work. But we have goals to meet, right?!? (Is anyone working on their taxes yet?!)

So let’s get a few exercises done at the comfort of our desks.

  • Tricep Dips: Scoot to the front of a stationary (non-wheeled) chair or the edge of your desk, with both hands facing forward. Step forward until your butt clears the chair and your knees are at right angles. Bend your elbows straight back and lower yourself straight down several inches, then straighten your arms without locking your elbows. Complete 20 dips.
  • Seated Leg Lifts: Grasp the sides of a stationary chair with your knees together in front of you, resting on your toes. Straighten one leg completely to form a right angle with your upper body, and point the toe. Keep your abs tight as you lift the leg an inch, then lower an inch, completing 15 to 20 lifts. Switch sides.
  • Seated Ab Twists: Sit up straight and away from the back of the chair with your feet flat on the floor. Position your hands behind your head and lift one knee toward the opposite elbow, twisting your body down toward it, then return to the seated straight-back position. Finish 15 twists, then repeat on the other side.
  • Standing V: Form a V with your feet with your heels together, toes a few inches apart, grasping the edge of a desk or table lightly for support. Rise a few inches onto your toes, keeping your heels together. Lower your body down as far as you can while keeping your back straight (avoid leaning forward), then lift up only until your hips reach knee level. Repeat 15 to 20 reps of lowering down and halfway up, then return all the way to standing.
  • Wide Second: Hold the edge of a desk or table lightly with one hand and step your feet apart into a wide ballet “second position.” Lower down as if sliding your back against a wall (don’t lean forward) until you reach knee level, then pulse down one inch and back up one inch 30 to 60 times.
  • Standing Rear Pulses: Stand holding the edge of a desk or table for support, feet together and facing forward. Bend one leg behind you, flexing the foot. Raise your heel up a few inches, then release slightly and press your foot directly back behind you. Continue to alternate between lifting your heel up, then pressing it back (one of each equals one set) 20 to 30 times, keeping your bent knee behind the standing leg the entire time. Switch sides.
  • Wall Sits: Slide your back down a wall until your hips are at the same level as your knees and your knees are together at 90-degree angles. Maintain the position for 30 to 60 seconds, then release.
  • Wall Sits With Heel Jogs: Slide back down into your wall sit position, and maintain it as you lift one heel, then the other. Alternate for 30 seconds, then release.
  • Wall Push-Ups: Stand away from a wall and lean toward it, placing your hands flat and wider than your shoulders. Lower yourself down toward the wall, keeping your abs tight to maintain a straight line from your head to your toes, then push back up until your arms are straight (but not locked). Complete 20 push-ups.
  • Incline Lunge With Foot Tap: Stand holding the edge of a desk or table for support, and step one leg back into a lunge. With your weight on your front leg, tap the back leg in next to the front foot, then back out into a lunge 10 to 15 times. Repeat on the other side.

Making physiological changes can change your emotional state and even your mental stamina. Get up. Do one. Come back and finish your project, babe. You’ve got this!

Diversification

Let’s talk about “diversification” today. Are you familiar with that term? You’ve heard the term “don’t put all your eggs in one basket”, right?

Diversification:
1. The act or process of diversifying; state of being diversified.
2. The act or practice of manufacturing a variety of products, investing in a variety of securities (stocks, mutual funds, bonds, annuities, etc), selling a variety of merchandise, etc so that a failure in or an economic slump affecting one o them will not be disastrous.

Example #1: The farmer who grows corn, and cucumbers, and strawberries, and broccoli, and lettuce, and has orchards of stone fruit and almonds… because of differing growing times, tending needs, harvest time, and money made from each crop.

🤣 Example #2: Girl who dates more than one guy at a time. Because if all of a sudden one guy shows his true colors (and she doesn’t approve of those colors) she has another date at-the-ready to accompany her to a double date, or wedding, or another social event. 🤣

My corporate career for over 25 years was in the investment world. You hear the word “diversification” a lot in the industry. Investor’s portfolios are built on diversification. Why? One investment (10% of the overall investment) may do better one month than the other 10 investments. And then there may be a shift in economics – and the stock market may swing in another direction where another 25% of the portfolio experiences major gains. Having a diversified portfolio of investments may be a good way to mitigate the risk of a downturn in a certain industry or the overall market.

But here’s what I’m here to talk to you about today: let’s look at the importance of diversifying the income of the average American household. There’s the income from a day job, you might have some real estate investments, a “side hustle”, etc.

Do you know how many American households have side hustles? Nearly HALF OF AMERICANS have side hustles: working as Uber or Lyft drivers, extreme couponing, renting out their home or vacation homes, picking up gigs through TaskRabbit or getting additional freelance work. Forty-three percent of those side hustlers work full-time, while 51% are part-time workers, according to a new Bankrate . com survey.

I’ve had a side hustle since before I was employed full-time. I’m a maker. I’ve been making (and selling) since I was 14 years old. I love to create and build and watch ideas come to life. You might say, I’ve always had a side-hustle.

But my income really increased when I had two jobs at once. And a light bulb went on for me! I was working a part-time job in a computer lab. I was already sitting in the computer lab, may as well use one of the free machines to type up papers and get paid for doing so, right? Two paychecks coming in at the same time. GENIUS!

I’m going to outline some of my other side hustles I’ve pursued over the years… mostly because IT LIT MY SOUL ON FIRE to create, and build, and grow something. Plus, I don’t sit still very well… 🤣

🖥 Graphic designs – creating business logos, personal resumes, personalized letterhead designs, business cards, promotional flyers for events, and more.

🎉 Event planning – from creation of idea to recruiting vendors to promoting the event… I so enjoyed helping start-ups grow into successful micro businesses!!!

📸 Photography – as a freelancer I enjoyed taking candid photos of all that life beholds. The name of my business was “As Life Happens Photography”… candid photography is my jam! Black & white photography even more so. This was a hobby that turned into a business that turned into being published on many occasions… and wow – what an honor! From album covers to magazine layouts to life-size posters… to see one of your creations on display for others to enjoy really fills this Enneagram 3’s bucket!

✂️ Maker of things – from paper flowers & bouquets to stamped silverware to personalized flasks and pumpkins centerpieces made out of paper to stenciled wine bottle bags… the list just goes on! I have simply LOVED creating all the things. And then when someone loves it and wants it for their home or office, or as a gift for someone… well, you put your business hat on and get your hustle going. >>> Especially when you get an email from the Editor in Chief at Better Homes & Gardens… “We’d like to highlight your product in our upcoming Christmas Ideas magazine. Would you be open to talking about that idea?” DUDE! YES! <<<
::: Insert typical Enneagram 3 flip out here! :::

All of THAT is an example of diversification.

What’s your side-hustle? Or better yet, has your side-hustle turned into your full-time? I want to hear about it!

Top 10 things I’ll miss about living in SoCal

top10

In no particular order, of course… problem is, I could only come up with nine.

  1.  Coronado Island
  2. Authentic mexican food
  3. Family (and friends who have become our chosen family)
  4. Perks Coffee Shop
  5. EscoGelato
  6. Julian Apple Pie
  7. 355 days of sunshine
  8. Running into lifelong friends around town
  9. Going to Oregon for vacation (now – we’ll be living there!)
  10. ….. …..  ???

 

Seriously… I’m going to miss GOOD authentic mexican food.  The struggle is real…

I cried when we lost him… RIP Tony Gwynn

I cried when I got the news of Tony Gwynn’s passing.

Anthony Keith “Tony” Gwynn, Sr. (May 9, 1960 – June 16, 2014), nicknamed Mr. Padre, felt like a family member to me.

 

Thanks to my Dad, baseball has always been a part of my life.  Sunday afternoons at home (and sometimes mid-week as well)… if it was baseball season, Dad had the game on TV.  In fact, our family moved into San Diego county the same year Tony signed with the San Diego Padres.  This is the face I think of when I think of Tony Gwynn…

 

Tony Gwynn, San Diego Padres
Tony Gwynn, San Diego Padres

 

Beyond his skill and confidence on the field and the amazing legacy he leaves us… I had my own personal experience with Tony.  For 3 years (when I was in college and worked for a local balloon/gift company) I had the honor and privilege of delivering annual Valentine’s gifts to him, from his wife Alicia.  The annual gifts looked something like what is pictured below… except the basket was packed with candy and goodies and other gifts, and always a personalized note card from his Valentine.

 

hot air balloon arrangement
example:  hot air balloon arrangement

On year 3 of delivering this basket I called my brother and told him to meet at the balloon shop – because I had a surprise for him.  He drove with me on that delivery, and got to hand off the basket to Mr. Padre himself.

 

Tony Gwynn and Cal Ripken
Tony Gwynn and Cal Ripken

 

From watching him on TV, my unique experience of being at his door step a couple of times, watching him at baseball games (in person) and watching him after retirement… I have to say, I just liked this guy.  He felt like family.

So when I heard the news that he had salivary gland cancer I was heart-broken.  I watched from a distance as he did what he could to survive.  But in the end Tony lost his battle to cancer at much too young of an age, age 54.

 

Tony Gwynn, who played 20 seasons with the Padres, was inducted into the Baseball Hall of Fame on July 29. (AP Photo/Denis Poroy)
Tony Gwynn, who played 20 seasons with the San Diego Padres, was inducted into the Baseball Hall of Fame. (AP Photo/Denis Poroy)

 

And yesterday morning, when I saw the news of his passing, I cried.  I cried like he was a family member.  I cried for his kids, and his wife Alicia.

I couldn’t even bring myself to call my brother, who I know would have also been devastated by the news.  I wimped out and sent him a text instead.  I wouldn’t even be able to utter the words over the phone.  My Tony Gwynn is gone…

 

Ok, I know… like the saying goes, there’s no crying in baseball.  And that’s why I’ll leave you with a picture of his infectious smile.  We’ll see you on the other side…

 

RIP Tony Gwynn | 1960-2014
RIP Tony Gwynn | 1960-2014

 

“Remember these two things: play hard and have fun.”  – Tony Gwynn

 

Pray with me today?

Today we take a break from the normal programming, Authentic Thursdays, but only for one week.

 

About 6 months ago a friend of mine learned his son had leukemia, a very rare form of leukemia.  And what has taken place over the past 6 months has been nothing short of a miracle… but today is the day we’ve all been waiting for!

 

Nearly every morning over the past 4-5 months I have logged in to http://www.caringbridge.org to read the updates on Des and the supporting notes from friends and family and local acquaintances!   Watching the outpouring of love and support and prayers has been beyond heart-warming.  This has been the definition of community… 

 

Well, today, April 24 is the day… today is “Day Zero” for Des.  Meaning, today Des receives a long-awaited, well prepared / prayed for and much needed bone marrow transplant!!!

Geller Family
Geller Family (photo credit Geller family)

 

Today I stand behind (albeit virtually), with so many in the local community, the Geller family as they watch and wait.  We are so proud of how Des has tackled, in his own sweet but snarky “I-don’t-care-what-you-say-I’m-gonna-kick-this-thing-to-the-curb” kind of way.  So fierce!  What an inspiration to the rest of us…

 

Des & Nick @ Rady Children's Hospital
Des & Nick @ Rady Children’s Hospital (photo credit Geller family)

photo courtesy Geller family
Superhero Des (photo credit Geller family)

 

Des @ Rady Children's Hospital!
Des @ Rady Children’s Hospital (photo credit Geller family)

 

Many treatments, and sleepless nights, and talks with doctors and specialists, and piles of paperwork, and social media updates, and red-tape, and trips back and forth to Rady Children’s Hospital (and thankfully the Ronald McDonald House) … and it’s here.  Today Des receives the long-awaited bone marrow transplant!  (Needless to say, the Geller family is beyond grateful for the unrelated matching donor in Germany!!!)

Danke from Des and family
Danke from Des and Family (photo credit Geller family)

 

So I ask… will you stand with me today?  Will you stand with the Geller family and friends today as we virtually circle around them in prayer?  Our hearts would be forever grateful… 

 

“And the prayer offered in faith will make the sick person well…”  James 5:15a

 

prayers for Joseph Horton

On February 25, 2014, while driving home from work, Sgt. Joseph Horton was struck by a car that pulled out in front of him.  Joseph was thrown 50 feet from his motorcycle and sustained massive internal injuries. He was life-flighted to a nearby Trauma Center and immediately taken into surgery to stop the bleeding and assess the damage.

 

 

Now, nearly 3 weeks later (and very fortunate to be alive) he is still in very critical condition. Please pray for Joseph’s complete recovery.

Today he undergoes another surgery on his arm, and the Doctors are going to again attempt to wean him off of the respiratory ventilator.

 

Joseph is the son of my good friends Bob and debi Horton.  And when I see my friends hurt, I simply cannot control the tears.  My heart breaks for their broken hearts… but we stand with them in HOPE that God is on their side.

Several things the Horton family believes in:

  • The power of Prayer;
  • Miracles still happen;
  • Loving and supporting their family members; and
  • God is sovereign and has a plan to use even THIS for His glory!

 

Thank you for keeping Joseph in your prayers.  Please include his wife Angel and their two children in your prayers as well.

If it helps, this is how we’re praying:

  • Divine wisdom and courage for the Doctors and Surgeons currently working on Joseph;
  • Complete healing of all internal and external trauma;
  • Favor in the eyes of the decision makers for the potential move to the Walter Reed Medical Center, where he can continue healing and have access to amazing technology and knowledge to help with physical therapy; and
  • Financial needs will be met 100%

 

If you would like to know how to help in a tangible way, you can make a donation to the Horton family via Go Fund Me.  The funds will be used towards normal living expenses, travel and food expenses while their life has been turned upside down… click here:  GoFundMe

 

Thank you for supporting Joseph… whatever that looks like for you!

 

What my heart is singing today…

Today my heart is singing this song… and I recently discovered it when someone shared this amazing video on Facebook.  Performed by cousins Aldrich and James, who live in the Philipines.

The voice of this little man is amazing.  Simply amazing…

Rooftops:  music video

Lyrics to “Rooftops”, by Jesus Culture

Here I am before You, falling in love and seeking Your truth

Knowing that Your perfect grace has brought me to this place
Because of You I freely live, my life to You, oh God, I give
So I stand before You, God
I lift my voice cause You set me freeSo I shout out Your name, from the rooftops I proclaim
That I am Yours, I am Yours

All the good You’ve done for me, I lift up my hands for all to see
You’re the only one who brings me to my knees
To share this love across the earth, the beauty of Your holy worth
So I kneel before You, God
I lift my hands cause You set me free

So I shout out Your name, from the rooftops I proclaim
That I am Yours, I am Yours
All that I am, I place into Your loving hands
And I am Yours, I am Yours

Here I am, I stand, with arms wide open
To the One, the Son, the Everlasting God

Free eBooks from Beth Moore

It’s because I love you that I share this (actually, someone shared it with me and I took full advantage of it)… and now I’m paying it forward.  Please do the same…

Beth Moore is offering 16 of her eBooks for FREE until January 10, 2014 (14 in English, 2 in Spanish).

FREE Beth Moore eBooks <———— click here to access the books (but do it quickly, time is running out!)

 

I would highly recommend anything Beth has written.  Having read two of these books (Breaking Free and When Godly people do ungodly things) and attending a couple of her conferences there is one word I can use to describe Beth Moore:  dynamic!  

You will be challenged … I promised you that!

I’m going to start with The Beloved Disciple… 

Now, off you go!  Enjoy!

 

Sept 29 – National Coffee Day

  

CAFFEINE PRAYER

Caffeine is my shepherd, I shall not doze.

 It maketh me to wake in green pastures.

 It leadeth me beyond the sleeping masses.

It restoreth my buzz.

It leadeth me in the paths of consciousness for its name’s sake.

Yea, though I walk through the valley of the shadow of addiction,

I will fear no Equal ™.

For thou art with me; thy cream and thy sugar they comfort me.

 Thou preparest a carafe before me in the – presence of Juan Valdez.

Thou anointest my day with pep; my mug runneth over.

Surely richness and taste shall follow me all the days of my life,

and I will dwell in the House of Starbucks forever.

(source unknown)