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CR weddings!

June’s value?

Purpose! Efforts and courage are not enough without purpose and direction.— John F. Kennedy

Volume I Issue 7 June 2013

CRUNCH Pedalling into the home stretch 2012/13! As we enter June, we push into the final days of the financial year and we get to see what results come of our hard work. Like this guy in the picture, I know you have all been peddling very hard to achieve our results to date, this is appreciated and does not go unnoticed.

our draft FY13/14 budget, stating that “…any banker would be pleased to see these anticipated results”. This is a great endorsement to your work, from a brand new Board member, who is still learning about us. The Leadership Team cannot build such a budget if we don’t have the base to lift from.

Since we returned from Christmas, the Board has made consistent comments acknowledging our good progress and performance. More recently I met with our new Board Member, Jim Burke, and as a senior leader with Westpac he commented after reading

With the few remaining work days left in this financial year, hopefully you have a fewer boxes to carry, and there are no pot holes up ahead so can you close out the year as strong as possible. In saying that, if at any point during June you see, or hit a roadblock that might stop

us from achieving a great outcome for our business, a Member or Reader, put your hand up. It is the job of Leadership Team to ensure we have a work environment where people can perform in their roles, and be able to achieve their goals and targets. Thank you again for all your work, whilst June is our final challenges as a team to deliver, I look forward to collating all the great things we have achieved and talking about them when we get together with Social Club on Friday 5th July. Cheers,

Inside this issue:


Welcome to...


Biggest International Morning Tea


I do, I do, I do


Wonders of Italy


Happiness special (i)


15 things you should give up to be Happy


DIY success


Poison alert!


Walking alive


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CRUNCH Welcome to Chris, the movie buff What job are you doing at CR? Working in the Contact Centre team on Institutional Agreements. Previous job? Anti-Money Laundering/CounterTerrorism Finance Analyst, not as exciting as it sounds… honestly. Married to? Have just had a ring made for my partner, so the surprise proposal is soon. Children? Lucas Jenson Bouquet who is 4 1/2 months and getting heavier everyday. Live? Chatswood Born and bred? Sydney Hobbies? I love reading & collecting comic books. Passions? Movies, movies and movies - favourite being Aliens

Reading? Scifi and fantasy. Last film? Iron Man 3, absolutely loved it. On your iPod? All my music, but my favourite group is Massive Attack’ Where would you like to travel to? Bora Bora because the simple fact that it just looks amazing. What is the best compliment you have ever got? ‘You’re the best boyfriend ever’… but that was after buying my girlfriend a new iPad for Christmas.

What is the weirdest thing you have ever eaten? I had turtle in Mauritius, my uncle made a curry from it, so it was pretty good.

Vantien the rollerblader with a passion for cooking! What job are you doing at CR? Customer Sales and Service Consultant Previous job? Customer Service Agent Live? Bronte Born and bred? Sydney Hobbies? Beach, rollerblading, girlfriend, drawing , good food and cooking various cuisines such as Asian, Australian, American and European Last film? Stir of Echoes On your iPod? Pete Rock, JRocc, INXS, Split Enz Where would you like to travel and why? Vietnam, Europe, North and South America

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Volume I Issue 7 New starter Kelvin—the CR Picasso, perhaps? What job are you doing at CR? Telesales Rep Previous job? Telesales rep for Todae Solar Married to? Laura Children? No, but a 7yr old female “Shih-Tzu” dog. She rules both our house and our heads. Live? Lilyfield. Born and bred? Born in NZ, but moved over when I was 3yrs old Hobbies? F1, and I play 20/20 cricket in the summer months. Passions? Travel. Have just come back last yr from 4 ½ months traveling across Europe and Driving from New York to L.A. Reading? Not much time to read.

Last film? Life of PI On your iPod? Anything and everything. Where would you like to travel to? Go back to Greece to sail again around the islands What is the best compliment you have ever got? Hmm, there are so many… My wife tells me that I make a great Cup of tea… Boring, I know.. What is the weirdest thing you have ever eaten? … Cows heart (only

a little). It was awful What is on your bucket list? More travel, start a family, do something that people will remember me for.. like paint a great work of “Art” .. Something like that.

What floats Tony W’s boat? Guns’n roses! Tony White, CR’s Supply Manager Corporate has quite an eclectic mix of hobbies some of which include target shooting and growing roses. His collection of guns includes the Browning Trombone .22 calibre pump-action rifle,

which dates back to the late 1960s and a Remington 600 .308 calibre, bolt-action rifle – of course he has a firearms licence for his weapons and in fact, his wife and son are also both licensed shooters. The roses are a developing passion and he has quite a variety of beautiful roses which he usually places in the CR Break out area – a much appreciated gesture as it makes lunch time a very

pleasant experience. Although the roses are exquisite, he rates his red Frangipani as his best success to

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Volume I Issue 7 CR joins the Cancer Council’s Biggest International Morning tea

Time for another CR beano disguised as a fund raiser. This time, it was the Cancer Council’s big morning tea… Opposite, the first guests arrives… Opposite below, Maria tucks in. This page, the CEC team joins in. Below—JayZee comes back to CR after her maternity leave. Overleaf: The theme was international. Strat Partnerships did hot dogs; there were croissants, and scones, and mini pies, and dim sim. Irma came in and brought along a cake she had baked… All in all, a lot of fun, and more than $100 raised on the day for a really great cause. Standby for another good cause in June!

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CRUNCH Morning tea

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Volume I Issue 7 Weddings! CR stafffers and families get married

Rhett and Kylie tied the knot in a romantic east meets west wedding in Koh Samui, Thailand.

illuminated lantern ceremony and fireworks, in a beautiful tropical beach location. ceremony and fireworks all in a beautiful tropical beach location.

An exotic wedding that included the bride and groom on an elephant, traditional Thai costumes,

Some 35 guests flew in for wedding ceremony—but only 2 elephanted away!

Rhett first! April 2013 -

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Volume I Issue 7 Rhett and Kylie— the wedding party

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CRUNCH Colleen’s daughter Jade marries Phillip The drama over the dress went on for months! Not the bride’s dress, silly—the mother of the bride’s dress. The colour, the length, the crystals, the style??? And then there were the challenges around the bridal tea and the bridegroom’s shoes—do not ask! It turned beautifully for Colleen in the end though—Jade and Phillip were married at St Charles Borromeo at North Ryde, and had their reception at Oatlands House (opposite). And Colleen, with her husbane John, looked fairly calm in the shot below with their three children, Shanelle, Jade

and Tory. The family was joined by 270 of their closest friends for the reception. And the bride and groom were home with Mum in less than 48 hours. Perfect!

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Volume I Issue 7

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CRUNCH David and Meredith White—plus Tony’s daughter graduates!

Tony White’s eldest son David, wed his fiancé Meredith (nee Hyde) on Saturday the 16 March 2013 after a 7 year courtship. The bride wore a magnificent gown designed by Mandy Heng, a black organza over silver silk, and the groom tried hard in Geoffrey Beane. The wedding was held at the Sydney Rowing Club, Abbotsford. The reception was held at Dee Why RSL on the Sunday. Fabulous weather for both events, the honeymoon will be later in 2013, in Las Vegas. And more celebrations when Tony’s daughter Belinda graduated with a Bachelor of Animal Science degree recently,,, a great effort, given Belinda suffers chronic fatigue! She is now planning on working with poisonous snakes!

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Volume I Issue 7

Wedding 4—Mark’s daughter Leah ties the knot Joy was unconfined when Mark’s daughter Leah married her sweetheart Matt Jackson in an Anglican Church ceremony in Leichardt. Then it got even better! Six weeks ago, the happy bride and groom were joined by their first child, Ripley Arden Jackson—right., asleep on his father’s chest. Before the ceremony, the Hopcroft clan gathered on a cliff top overlooking the sea for a family shot. Here they are… Alana, aged 22; Mark; Leah, the bride who is 27 and marketing director for Mojo; her husband, Matt Jackson, aged 34 who has his own design firm. Next comes Mark’s wife, Judy, their daughter Danielle, 26, and her boyfriend. A reception for 140 people was held in a Kings Cross restaurant after the ceremony.

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Pictorial - some amazing churches in Church on the Amalfi Coast

Tower of Pisa, Italy plus the roof tops of the Duomo and the Baptistery

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Volume I Issue 7

some amazing or unexpected places This story can fit 150-200 words. One benefit of using your newsletter as a promotional tool is that you can reuse content from other marketing materials, such as press releases, market studies, and reports. While your main goal of distributing a newsletter might be to sell your product or service, the key to a successful newsletter is making it useful to your readers. A great way to add useful content to your newsletter is to develop and write your own articles, or include a calendar of

Baceno in the Italian region of Piedmont , plus Church Snow Forest, The Dolomites

Church of the Salute, Venice, Italy

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This story can fit 150-200 words. One benefit of using your newsletter as a promotional tool is that you can reuse content from other marketing materials, such as press releases, market studies, and reports. While your main goal of distributing a newsletter might be to sell your product or service, the key to a successful newsletter is making it useful to your readers. A great way to add useful content to your newsletter is to develop and write your own

articles, or include a calendar of upcoming events or a special offer that promotes a new product.

you’re finished writing your newsletter, convert it to a Web site and post it.

You can also research articles or find “filler” articles by accessing the World Wide Web. You can write about a variety of topics but try to keep your articles short. Much of the content you put in your newsletter can also be used for your Web site. Microsoft Publisher offers a simple way to convert your newsletter to a Web publication. So, when

Above: The Piazza Maggiore, the main piazza in Bologna, with the Basilica to the left, and the Baptistery toward the bottom left. Below: Camogli, on the Italian Riviera with waterfront Church. Opposite: The roof top of the Duomo (cathedral) in Milan

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Volume I Issue 7

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Happiness! Your Special Supplement


22 things happy people do differently! - By Chiara Fucarino. There are two types of people in the world: those who choose to be happy, and those who choose to be unhappy. Happiness doesn’t come from fame, fortune, other people, or material possessions; it comes from within. Happy people are happy because they make themselves happy. They maintain a positive outlook on life and remain at peace with themselves. The question is: how do they do that?

6. Don’t sweat the small stuff. Happy people ask themselves, “Will this problem matter a year from now?” They understand that life’s too short to get worked up over trivial situations. Letting things roll off your back will definitely put you at ease to enjoy the more important things in life.

It’s simple. Happy people have good habits that enhance their lives. Ask any happy person, and they will tell you that they … 1. Don’t hold grudges. Happy people understand that it’s better to forgive and forget than to let their negative feelings crowd out their positive feelings. Holding a grudge has a lot of detrimental effects on your wellbeing, including increased depression, anxiety, and stress. Why let anyone who has wronged you have power over you? If you let go of all your grudges, you’ll gain a clear conscience and enough energy to enjoy the good things in life. 2. Treat everyone with kindness. Did you know that it has been scientifically proven that being kind makes you happier? Every time you perform a selfless act, your brain produces serotonin, a hormone that eases tension and lifts your spirits. Not only that, but treating people with love, dignity, and respect also allows you to build stronger relationships. 3. See problems as challenges.

The word “problem” is never part of a happy person’s vocabulary. A problem is viewed as a drawback, a struggle, or an unstable situation while a challenge is viewed as something positive like an opportunity, a task, or a dare. Whenever you face an obstacle, try looking at it as a challenge.

8. Never make excuses. Benjamin Franklin once said, “He that is good for making excuses is seldom good for anything else.” Happy people don’t make

4. Express gratitude for what they already have. There’s a popular saying that goes something like this: “The happiest people don’t have the best of everything; they just make the best of everything they have.” You will have a deeper sense of contentment if you count your blessings instead of yearning for what you don’t have. 5. Dream big. People who get into the habit of dreaming big are more likely to accomplish their goals than those who don’t. If you dare to dream big, your mind will put itself in a focused and positive state. <<<<<<<<<<<< 7. Speak well of others. Being nice feels better than being mean. As fun as gossiping is, it usually leaves you feeling guilty and resentful. Saying nice things about other people encourages you to think positive, nonjudgmental thoughts.

excuses or blame others for their own failures in life. Instead, they own up to their mistakes and, by doing so, they proactively try to change for the better. 9. Get absorbed into the present. Happy people don’t dwell on the past or worry about the future. They savor the present. They let themselves get immersed in whatever they’re doing at the moment. Stop and smell the roses. 10. Wake up at the same time every morning. Have you noticed that a lot of successful people tend to be early risers? Waking up at the same time every morning stabilizes your circadian rhythm, in-

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Volume I Issue 7 creases productivity, and puts you in a calm and centered state. 11. Avoid social comparison. Everyone works at his own pace, so why compare yourself to others? If you think you’re better than someone else, you gain an

them. They understand that it’s impossible to please everyone. Listen to what people have to say, but never seek anyone’s approval but your own.

18. Exercise. 14. Take the time to listen. Talk less; listen more. Listening keeps your mind open to others’ wisdoms and outlooks on the world. The more intensely you listen, the quieter your mind gets, and the more content you feel. 15. Nurture social relationships.

unhealthy sense of superiority. If you think someone else is better than you, you end up feeling bad about yourself. You’ll be happier if you focus on your own progress and praise others on theirs. 12. Choose friends wisely. Misery loves company. That’s why it’s important to surround yourself with optimistic people who will encourage you to achieve your goals. The more positive energy you have around you, the better you will feel about yourself. 13. Never seek approval from others. Happy people don’t care what others think of them. They follow their own hearts without letting naysayers discourage

your moods, energy, and mental focus. Be sure to eat foods that will keep your mind and body in good shape.

A lonely person is a miserable person. Happy people understand how important it is to have strong, healthy relationships. Always take the time to see and talk to your family, friends, or significant other. 16. Meditate. Meditating silences your mind and helps you find inner peace. You don’t have to be a zen master to pull it off. Happy people know how to silence their minds anywhere and anytime they need to calm their nerves. 17. Eat well. Junk food makes you sluggish, and it’s difficult to be happy when you’re in that kind of state. Everything you eat directly affects your body’s ability to produce hormones, which will dictate

Studies have shown that exercise raises happiness levels just as much as Zoloft does. Exercising also boosts your self-esteem and gives you a higher sense of selfaccomplishment. 19. Live minimally. Happy people rarely keep clutter around the house because they know that extra belongings weigh them down and make them feel overwhelmed and stressed out. Some studies have concluded that Europeans are happier than Americans, which is interesting given they live in smaller homes, drive simpler cars, and own fewer items. 20. Tell the truth. Lying stresses you out, corrodes your self-esteem, and makes you unlikeable. The truth will set you free. Being honest improves your mental health and builds others’ trust in you. Always be truthful, and never apologize for it. 21. Establish personal control. Happy people have the ability to choose their own destinies. They don’t let others tell them how they should live their lives. Being in complete control of one’s own life brings positive feelings and a great sense of self-worth. >>>>>>>>>> Disclaimer: This article is not intended to address those with clinical depression or other mental illnesses.

22. Accept what cannot be changed. Once you accept the fact that life is not fair, you’ll be more at peace with yourself. Instead of obsessing over how unfair life is, just focus on what you can control and change it for the better.

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Happiness! Your Special Supplement


15 Things You Should Give Up To Be Happy Here is a list of 15 things which, if you give up on them, will make your life a lot easier and much, much happier. We hold on to so many things that cause us a great deal of pain, stress and suffering – and instead of letting them all go, instead of allowing ourselves to be stress free and happy – we cling on to them. Not anymore. Starting today we will give up on all those things that no longer serve us, and we will embrace change. Ready? Here we go:

By letting it go it all gets done. The world is won by those who let it go. But when you try and try. The world is beyond winning. - Lao Tzu

1. Give up your need to always be right There are so many of us who can’t stand the idea of being wrong – wanting to always be right – even at the risk of ending great relationships or causing a great deal of stress and pain, for us and for others. It’s just not worth it. Whenever you feel the ‘urgent’ need to jump into a fight over who is right and who is wrong, ask yourself this question: “Would I rather be right, or would I rather be kind?” Wayne Dyer. What difference will that make? Is your ego really that big? 2. Give up your need for control Be willing to give up your need to always control everything that happens to you and around you – situations, events, people, etc. Whether they are loved ones, coworkers, or just strangers you meet on the street – just allow them to be. Allow everything and everyone to be just as they are and you will see how much better will that make you feel. “By letting it go it all gets done. The world is won by those who let it go. But when you try and try. The world is beyond winning.” Lao Tzu

3. Give up on blame Give up on your need to blame others for what you have or don’t have, for what you feel or don’t feel. Stop giving your powers away and start taking responsibility for your life.

situation can make you sad or miserable unless you allow it to. It’s not the situation that triggers those feelings in you, but how you choose to look at it. Never underestimate the power of positive thinking.

4. Give up your self-defeating self-talk Oh my. How many people are hurting themselves because of their negative, polluted and repetitive self-defeating mindset? Don’t believe everything that your mind is telling you – especially if it’s negative and selfdefeating. You are better than that.

7. Give up the luxury of criticism Give up your need to criti-

“The mind is a superb instrument if used rightly. Used wrongly, however, it becomes very destructive.” Eckhart Tolle 5. Give up your limiting beliefs about what you can or cannot do, about what is possible or impossible. From now on, you are no longer going to allow your limiting beliefs to keep you stuck in the wrong place. Spread your wings and fly! “A belief is not an idea held by the mind, it is an idea that holds the mind” Elly Roselle 6. Give up complaining Give up your constant need to complain about those many, many, maaany things – people, situations, events that make you unhappy, sad and depressed. Nobody can make you unhappy, no

cize things, events or people that are different than you. We are all different, yet we are all the same. We all want to be happy, we all want to love and be loved and we all want to be understood. We all want something, and something is wished by us all. 8. Give up your need to impress others Stop trying so hard to be something that you’re not just to make others like you. It doesn’t work this way. The moment you stop trying so hard to be something that you’re not, the moment you take off all your masks, the moment you accept

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Volume I Issue 7 and embrace the real you, you will find people will be drawn to you, effortlessly. 9. Give up your resistance to change Change is good. Change will help you move from A to B. Change will help you make improvements in your life and also the lives of those around you. Follow your bliss, embrace change – don’t resist it.

“Follow your bliss and the universe will open doors for you where there were only walls” Joseph Campbell 10. Give up labels Stop labeling those things, people or events that you don’t understand as being weird or different and try opening your mind, little by little. Minds only work when open. “The highest form of ignorance is when you reject something you don’t know anything about.” Wayne Dyer 11. Give up on your fears Fear is just an illusion, it doesn’t

exist – you created it. It’s all in your mind. Correct the inside and the outside will fall into place. “The only thing we have to fear, is fear itself.” Franklin D. Roosevelt 12. Give up your excuses Send them packing and tell them they’re fired. You no longer need them. A lot of times we limit ourselves because of the many excuses we use. Instead of growing and working on improving ourselves and our lives, we get stuck, lying to ourselves, using all kind of excuses – excuses that 99.9% of the time are not even real. 13. Give up the past I know, I know. It’s hard. Especially when the past looks so much better than the present and the future looks so frightening, but you have to take into consideration the fact that the present moment is all you have and all you will ever have. The past you are now longing for – the past that you are now dreaming about – was ignored by you when it was present. Stop deluding yourself. Be present in everything you do and enjoy life. After all life is a journey not a destination. Have a clear vision for the future, prepare yourself, but always be present in the now.

14. Give up attachment This is a concept that, for most of us is so hard to grasp and I have to tell you that it was for me too, (it still is) but it’s not something impossible. You get better and better at with time and practice. The moment you detach yourself from all things, (and that doesn’t mean you give up your love for them – because love and attachment have nothing to do with one another, attachment comes from a place of fear, while love… well, real love is pure, kind, and self less, where there is love there can’t be fear, and because of that, attachment and love cannot coexist) you become so peaceful, so tolerant, so kind, and so serene. You will get to a place where you will be able to understand all things without even trying. A state beyond words. 15. Give up living your life to other people’s expectations Way too many people are living a life that is not theirs to live. They live their lives according to what others think is best for them, they live their lives according to what their parents think is best for them, to what their friends, their enemies and their teachers, their government and the media think is best for them. They ignore their inner voice, that inner calling. They are so busy with pleasing everybody, with living up to other people’s expectations, that they lose control over their lives. They forget what makes them happy, what they want, what they need….and eventually they forget about themselves. You have one life – this one right now – you must live it, own it, and especially don’t let other people’s opinions distract you from your 8/15-things-you-should-give-upin-order-to-be-happy/

The highest form of ignorance is when you reject something you don’t know anything about. - Wayne Dyer

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How to succeed at this job - and the next! In any workplace, you can notice a handful of patterns. Some people seem to fit in well, do their work, and usually get the perks – opportunities, raises, and promotions. Others are just kind of “there” – they do their work, but they never step up to the plate and

rarely get the perks – and often wondering why the perks don’t come their way. Still others are disgruntled and bitter, rarely doing anything beyond the bare minimum, loafing every chance they get, and simply filling up space until a reason comes up for them to be turned over. The people in the first group are the ones that get the raises, the promotions, and the opportunities. Why? Because they’re the ones that actually provide significant value for their employers. This phenomenon is true no matter what the job is, from a computer programming shop to a research lab or a fast food restaurant. People actively choose which group they’re in through their actions. Some come in the door and look for opportunities to get ahead. Others go in, watch the clock, do their work, and get their paycheck. Still others try to throw sand in the gears. If you want to

get ahead, here are fourteen tactics you can use, no matter where you work. 1: Go to work well-rested and presentable. Never show up to work looking like you just rolled out of bed. . Also, get a good night of sleep before work so that you can be as mentally and physically fresh as possible. Every interaction you have in the workplace will reflect either positively or negatively upon you, and you can very easily increase the positive-ness of those interactions by just taking a half an hour to make yourself presentable. 2: Minimize negative comments. Every work environment provides ample opportunities for negativity, whether it’s just workplace gossip or your manager is asking questions. Even when supervisors are seeking comments on other workers, hold back on the negativity and look for what positives you can find. Negativity in the workplace drags everyone down and positivity lifts everyone, so stick with the positive. 3: Don’t “backstab” anyone Along those same lines, you’ll have many opportunities to “sell out” others in the workplace. Avoid it at all costs. If you have an opportunity to discuss other workers or particular situations, you might perceive that piling on those workers or those situations will benefit you – rarely is that actually true. Instead, look for the positives you can outline about anyone or anything. 4: f you have downtime, find something useful to do. Many workplaces have times where

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Volume I Issue 7 there is simply downtime – you’re waiting on new customers, you’ve finished your current project, and so on. That downtime is key in separating the people who get ahead from the people who get left behind. Find things to do with that time that’s useful. Work on a low-priority project. Improve your skills. D Don’t just sit or stand around to be told what to do. 5: Do every task you’re given as well as you can. When you’re given a minor, menial task, it’s often very tempting to do it with minimal effort just to get it done. You’re supposed to sweep the floor, so you do it mindlessly and do a mediocre job. You’re given something to type up, but you don’t bother to check it for typos. Instead of falling into that trap, try to give your complete focus to the task at hand and do it as best you can. 6: Learn from (and emulate) the people who do their job well. The top workers are the ones that managers defer to and ask for advice. They’re the ones who always seem to come through with the things that need to be done. As a result, they have job stability, plenty of options, and likely a very solid salary. Learn from these people. Ask them plenty of questions about how they get things done. Watch what they do, particularly with their downtime. 7: Build positive relationships with everyone in the workplace. You do nothing but gain from building a positive relationship with everyone in your workplace, from the highest level of management that you can easily interact with to the person who empties the trash cans. Be friendly to everyone. Ask how

their day is going. Find some common interests and talk about them. 8: Ignore poisonous people. Every workplace seems to have a poisonous person or two. If you’re stuck with a poisonous person, just minimize all interaction with that person. When you do have to interact, stick with the facts and get back to your own tasks. That person might spew some poison about you, but most workplaces have pretty clearly identified the poisonous people and take what they say with a grain of salt. Get your work done and move on with life. 9: Never use your sick leave as extra holiday. In some places, this problem is endemic. As soon as a person had enough sick leave built up to take even a single day off, that person called in ‘sick’ like clockwork – with one exception. It’s fine to use your sick leave when you’re actually ill, but consistent and reliable presence in the workplace is a huge benefit for your long-term career goals. 10: Improve yourself in your spare time. The simplest way to do this is to work on getting in better shape. Get some exercise and eat a healthy diet. Doing this will improve both your energy and your appearance, things that are purely beneficial in any work environment. If you have a job that requires some specific skills, find ways to improve those in your spare time as well. Keep up to date on your specific area of knowledge. Learn what you would need to know to take the next step in your career. 11: Step up to challenges when they present them-

selves. When a challenging situation comes up, don’t shy away from it. Step up to the plate and give it your best shot. If you think it might be over your head, ask for help when you need it. If you show yourself able to handle challenging tasks, you’ll become a more valuable employee, and a more valuable employee gets more perks. 12: Be a leader when it’s needed. When difficult situations occur, every workplace benefits from having someone they can rely on as a leader. Be the person that speaks for the workers during a meeting. Be the person who helps people out when they’re going through a crisis. Eventually, you’ll find that people simply come to you by default – and that includes management. 13: Own up to your own mistakes. If you mess up (and you inevitably will), admit to the mistake and do what you can to rectify it. Don’t try to hide it. Don’t try to pass the blame to others. The winners are the people who own up to those mistakes and fix the created problem. 14: Stand up for yourself when you want a raise or promotion. If you want a raise or a promotion, be clear about it. Ask your supervisor directly for what you want – and be able to make a good case for it. If you get a ‘no,’ ask what you need to do to put yourself in position for it and do just that. If you don’t stand up for yourself, no one will. – By Trent http:// 3/19/14-tactics-for-getting-aheadat-work-no-matter-what-yourjob-is/

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Whatâ&#x20AC;&#x2122;s your poison? Literally! Let's face it, as we age, there are certain people who just no longer qualify to be our BFFs. Turns out there are some foods like that too. Who needs anything that's going to clog our arteries, raise our blood pressure or cause us even more restless sleep? Here are five foods that the experts say mid-lifers would do well to steer clear of: 1. Cut out the white stuff

Yes, salt. Too much salt in your diet negatively impacts your blood pressure. Salt causes your body to retain water and the extra water your body stores raises your blood pressure. The higher your blood pressure, the greater the strain on your heart, kidneys, arteries and brain. High blood pressure can lead to heart attacks, strokes and kidney disease. The amount of salt you eat has a direct effect on your blood pressure. Adding insult to injury is

that if you have too high a salt intake, it may mean that some blood pressure medicines (such as diuretics) don't work as well as they could.

seed oil, margarine and pretty

While you may already know to push away the potato chips, salt lurks stealthily in other foods including processed meats and cheeses, frozen food, pizza and even breakfast cereals 2. Bacon is not your friend About one in three adults in the U.S. suffers from arthritis or a related chronic joint problem and there are certain foods that will only serve to aggravate the problem. Researchers have learned that COX-2 enzymes are more active and cause more joint inflammation when you eat more omega-6 fatty acids than omega-3 fatty acids. High up on the Arthritis Foundation's list of no-no foods is bacon, along with meats, egg yolks, corn, sunflower, safflower, soybean and cotton-

much anything fried. 3. The third glass Yes, we all cling to those studies that show a moderate amount of wine is good for our hearts. The problem comes in the definition of moderate. Nobody is calling a half-bottle a night "moderate" Light-to-moderate alcohol use means having two to seven drinks per week, according to the National Institutes of Health. Heavier drinking can hurt your heart and liver. Heart disease is the leading cause of death in people who abuse alcohol. 4. The evil side of sugar Most people avoid sugar to avoid gaining weight. But that's only part of the sugar story. Researchers have found that too many sweets

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Volume I Issue 7

can make you age faster in a number of ways. When you eat sugar whether in the form of a pint of ice cream, a candy bar or the carbohydrates in a basket of dinner rolls your body converts that sugar to glucose. One major health issue linked to high blood glucose is diabetes. The Mayo Clinic says diabetes itself is dangerous enough, but it can also lead to further health problems such as cardiovascular disease, kidney damage or nerve damage. Diabetics can also experience skin, mouth and bone problems that make the body look and feel older than it should. 5. Soda The American Diabetes Association recommends that

people limit their intake of sugar-sweetened beverages to help prevent diabetes. A 12ounce can of regular soda has about 150 calories and 40 grams of carbohydrates -- the same amount of carbohydrates contained in 10 teaspoons of sugar. Throw energy and sports

drinks in the same kettle, or at least read the labels to see how many carbs you are ingesting. And for the record, you don't need a sports drink just because you spent four hours walking around the mall. - By Ann Brenoff

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CRUNCH The Walking Alive: Why you need to move moreâ&#x20AC;Ś a very After a long day at work, Parris Woodhead likes to unwind by playing StarCraft. But about two years ago, the 49year-old computer technician in Austin changed up his evening routine. He's still playing video games, but now he's about 35 pounds lighter.

The secret to his dramatic weight loss? A treadmill desk. "I already bought a treadmill, but it sat in the corner, and we hung clothes on it to dry," Woodhead said. He finally got around to using it after buying a desk attachment called the TrekDesk. For each hour-and-a-half gaming session, he would walk more

than 2 miles at a slight incline, burning roughly 400 calories every night. "If you get really into the game, you don't realize you're exercising and just keep on going." In recent years, the office chair has garnered a reputation as a silent killer. With study after study linking sedentary behavior

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Volume I Issue 7 unusual mitigation for the risk of being sedentary to increased risks of heart disease, diabetes and even early death, more workers are seeking alternatives to keep them on their feet. Infiltrating home offices and corporate settings alike, newfangled standing and walking desks have helped people shed pounds, increase energy and gain other health benefits. While the price tags for these desks can easily run in the thousands, breaking the bank isn't necessary. Since Woodhead had already plunked down $1,000 on a treadmill, he only needed to buy the TrekDesk, which costs $479. "I thought it was expensive, but if it would get me to use the treadmill, it'd be worthwhile," he noted. When the company began selling treadmill desks five years ago, TrekDesk CEO Steve Bordley said it offered the first affordable model. Compare that against the SteelCase WalkStation, designed by the Mayo Clinic's Dr. James Levine, which made its debut in 2008 at about $4,000. "When I first started this, really, it was a novelty," said Bordley, who left the commercial real estate business after suffering a gunshot wound to his leg in 1994. The "freak accident" involved a large-caliber rifle that left him largely immobile for two years. When he was finally back on his feet, he found walking helped ease his back pains and leg neuropathy, prompting him to create TrekDesk. Even simpler and cheaper is Keith Gould's solution. The 34year-old software engineer in

New York City hacked together his own standing desk using empty computer boxes lying around at work. Though his employer, SideTour, was willing to buy him a standing desk, he decided to test one out first. He propped his display on an iMac box and raised his keyboard and mouse using MacBook Air packaging. "I found myself drowsy throughout the day and felt like I was in a half-sleeping position already," Gould said. With the help of Lumoback, a wearable back sensor that vibrates when one slouches, his posture and alertness have improved. When LifeSpan Fitness, an exercise equipment company, noticed customers had likewise created makeshift desks using its treadmills, President Pete Schenk saw a business opportunity. "We paid close attention to what they liked and didn't like about their DIY versions, and applied that feedback when we set out to design a complete model," Schenk said.

At the end of 2011, LifeSpan began manufacturing treadmill desks. While the company doesn't disclose sales figures, Schenk said, "Our treadmill desk experiment has exceeded expectations over the last year to where we've grown from that original treadmill desk to 10 different products that help people stay active while they work."

One such customer is Janet Oberholtzer, 47. Because of the leg injuries she sustained in a sixcar accident, her time in the office is split between walking on a treadmill desk and resting on a chair and ottoman. In 2004, the motor home she was driving cross country with her family was involved in an accident with five semi trucks. To this day, Oberholtzer, a speaker and writer who lives in Reading, Pa., can't sit with her legs hanging down or stand still for long periods without her legs swelling. "Walking slowly while working is the perfect solution for my legs because it increases my circulation and also helps prevent any blood clots in my compromised legs that could result from not moving for too many hours at a time," the avid runner said. "Plus, I think my brain works best when my body is active, so walking while working helps me think clearer and sharper." At his most recent physical in April, Woodhead said the nurse who measured his blood pressure and heart rate mistook him for a runner. Now down to 233 pounds, he said he has enough energy to outlast his wife and two kids, ages 9 and 12. Over spring break, he and his family traveled to West Texas to climb Guadalupe Peak, the highest natural point in the state. "We didn't make it all the way to the top, but it wasn't because of me," he boasted.

E-mail Alice Truong at Follow her on Twitter: @alicetruong.

More of the wisdom of Zig Ziglar! Something to live by?

Relaxâ&#x20AC;Ś and take time to feel like a kid again! Remember when you first started dating? Everything was full of wonder, a sense of possibility ... you were positively childlike.

zoo or playground and really listen to what they have to say. It'll be humbling and maybe even help you decide if you want to have kids in the future.

Here are a few ways to recreate that special time ... Take An Art Class Take your mind off the everyday work grind by learning a new skill. Try a pottery class, painting class or some other workshop that lets you make something together. You might even take a useful household object home. Hang With Kids Play with kids, if you have them -- or maybe you have a favorite niece or family friend. Treat them to a day at the

Laugh Until It Hurts Go to a stand-up comedy club. If it's a small, intimate venue, you're likely to get picked on by the comedians -- they always seem to love singling out couples. You'll have both hilarious and embarrassing memories to share.

Play With The Pooch Walk the dog together. Playing with pets always calls up memories of childhood. Go Rock Climbing Remember the monkey bars? Rekindle your love of climbing by heading to an indoor rock-climbing gym together -- or rough it with some outdoor rock climbing. Play Ball Rediscover some favorite childhood team sports, like soccer or kickball, by joining a league together. Eat Like A Kid Remember how much you wanted to have a huge ice cream sundae for breakfast or pizza for every meal? Spend a day eating like a kid. Chicken

CRUNCH June 2013  

CRUNCH June 2013

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