Twist and shout!

Always smart to educate ourselves. To learn something new. It’s like salad dressings you still eat veggies but the fact that the dressing changes makes them interesting. So twist and shout is today to me change, but again not to the essence but to the expansion of knowledge to have more to offer to my students and clients. A hint: TPI (Tilteist Performance Institute ) Golf Instructor.
Today’s world is moving so fast that when we need to do something, to improve on something or we decide to learn something new, we need to be associated with the best, we need to trust the people around us, we need to work with a team of individuals to be successful.
At up2wellbeing we offer you a knowledgeable group of experts to help you excel. We facilitate services to ease your path to wellness, health, recovery and self improvement.


Invisible Illness Awareness Week 2014

Building awareness about RA and many other immune diseases should start with us the ones that suffer from them. I mean we have to spread the word, people will never understand what don’t know.
Let’s keep positive, but let’s be open about the fact that people have no idea what we go through. So I am rebloging your posts and start spreading the news!


It’s Invisible Illness Awareness Week 2014 from 8-14 September. This time last year, I wrote about keeping positive. Lots has changed in a year. Anti-TNF treatment (Enbrel) has started to make a difference to my joints by stabilising my existing bone erosions and reducing swelling, stiffness and pain in my joints. But the rollercoaster nature of rheumatoid disease / arthritis means that missing most of my injections over the past month due to illness and antibiotics has reversed this progress. Once again, I’m having a nasty flare, with incredibly swollen and painful wrists. I can’t wait to restart the drug later this week and hopefully see those positive results again. I’m staying positive as much as possible but it is harder to maintain an optimistic outlook when even simple tasks like getting out of bed or the bath are a struggle. Getting back on the medication should improve my…

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Best tips for your Bikram class and journey in the hot room

Get the best Yoga Tips
Bikram yoga is an intense design of yoga that can be extremely hard in the beginning, even for practiced yogis. Bikram yoga is special in that it’s constantly practiced in a room that’s warmed to a minimum of 105 degrees F. According to Bikram’s Yoga University of India, thisn’t just warms the muscles, making them more versatile and less prone to injury, but it likewise produces a cleaning sweat that assists flush contaminants from the body. Bikram yoga likewise always uses the same postures: two breathing exercises, 12 standing poses and 12 floor presents.
Breathe Properly
Even experienced Bikram yoga students can often find it challenging to breathe in the heated space. Concentrate on correct yogic breathing by inhaling and breathing out through the nose, which assists slow the breath and soothe the nervous system. Breathe with the mouth just when absolutely required. As your lung capacity and stamina increases, you’ll discover it much easier to stay in the poses for longer time frames.
Listen to the Dialogue
Every Bikram yoga instructor states a particular discussion created by Bikram Choudhury, the creator of Bikram yoga. The dialogue discusses exactly ways to execute each posture. Remember that the Bikram name or method for each posture might be somewhat different than you’re used to from various other yoga classes. As opposed to depending on past experience, listen to your teacher and attempt to perform each position exactly as described.
Focus on Alignment
While it may be tempting to push yourself to reach possible into each posture, performing a posture improperly might interfere with or cancel out its intended perks. It might also cause injury. Never compromise proper placement for depth in a posture.
Experiment With Different Class Times
If your schedule allows, attempt taking an early morning class. You may discover the postures more difficult and you’ll need to work harder, but you’ll likewise get more benefit. After attending early morning courses frequently for a while, you could find afternoon or evening courses much easier.
Drink plenty of water throughout the day before your Bikram yoga course to make sure that you’re appropriately hydrated. Failing to consume sufficient water might result in dizziness or queasiness during class and impair your ability to hold the postures. Nonetheless, refrain from drinking too much throughout class, which could result in abdominal pains. Yoga trainer Leslie Funk, as priced estimate in ‘Yoga Journal,’ advises drinking at least 16 oz. of water 2 hours before course, and drinking 20 to 40 oz. after class.
Be Patient
Like any physical discipline, success with Bikram yoga takes some time. Preserving a routine practice will help you steadily improve. According to the Bikram Yoga Brooklyn Heights site, Bikram suggests that you practice at least 10 times per month.
Expect Setbacks
Do not be shocked if you start experiencing problem with poses that were formerly easy for you, or if you go through a period where your practice is harder. Everyone who practices Bikram yoga experiences these obstacles regularly. Your practice will regularly change and develop, however it’ll probably never ever become simple, which is exactly what makes Bikram yoga both a difficulty and a fulfilling practice.
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Why Bikram yoga?



Instead of asking “Why Bikram yoga?” or even “Why yoga?” – it’s important to first ask why do anything at all that makes you feel better?

Yes, a lot of people feel great with their exercise routine of running, jumping, swimming or lifting weight and following their raw, paleo or vegan diet lifestyles. They should keep doing that. However, as someone who has experienced all sorts of exercises and the injuries that come with them, Bikram yoga helped me the most.

I graduated with a degree in exercise prescription. During my work and studies, I was introduced to a variety of exercises and therapy programs. After years in the health industry, I learned about Bikram yoga and its benefits. Eventually, I made the decision to become a Bikram yoga instructor with the goal of combining my knowledge of the exercise world with yoga and providing my students with the best possible solutions throughout their healing journeys.

Here are five things that I really enjoy about the Bikram yoga practice:

1. The Bikram yoga routine:

As an instructor for over 10 years and a practitioner for over 12 years, I have learned that the Bikram practice increases the practitioner’s self-awareness, physical and mental strength and brings a new level of determination. Consistency is undeniably important to maintain your routine, and Bikram’s class is definitely a precise sequence. The beginner sequence always follows the same 26 postures and two breathing exercises, which allow us to deepen our practice and understand how each posture works, and how it impacts us. If we start to modify a posture instead of taking the time to do it more slowly, we can lose the therapeutic effect.

2. The heat in the Bikram yoga practice

If there’s one thing Bikram is known for, it is that it’s hot and sometimes really hot. The heat sometimes scares people, but it is the heat that allows people to move more easily into postures. The temperatures also helps detoxify the body.

3. The accessibility of the Bikram yoga practice

Bikram yoga is a practice accessible to everyone. Anyone who passes me on the street — the athlete, the elderly, the emotionally or physically broken soul, the young student or skateboarder — all of these people would be able to do Bikram’s beginning yoga series. For example, athletes may push themselves to their limits, but for someone with a bad back or bad knees this will be a very different process. The goal is to stay committed. It is a practice that everyone can work with. It stimulates the organs and the flow of oxygenated blood throughout your whole body.

4. Bikram yoga as a stress reliever

Bikram Choudhury scientifically designed the introductory sequence to provide a complete workout through the balancing and strengthening of every system in the body, which should prevent illnesses and injuries. The series of postures combines elements of concentration, patience, determination and self-control, which lead to increased mental clarity and reduces stress. A regular practice of Bikram yoga also improves body posture and spine alignment. It relieves back pains and headaches, strengthens muscles, reduces symptoms of chronic diseases, gives better self-confidence, improves body image, improves flexibility, balance and strength and gives a general feeling of wellness and peace. Taking the time to do yoga will rejuvenate you.

5. The role of Bikram yoga in one’s life

One thing that attracted me the most to Bikram was that it is pure. There are no distractions; it’s just you and your mat. When Bikram becomes your practice, you have it for life. Life is not easy and often, we are faced with difficult challenges that take away our energy, focus and ambitions. We feel as though we are on the edge, but it is in these moments that Bikram yoga provides you with the stability, clarity and motivation to start over and stay strong.

The Customer is not always right! Surprised?

up2wellbeing blog

One of the more iconic phrases in customer service is “give ‘em the pickle,” drawn from a story by Bob Farrell regarding an unhappy customer who couldn’t get extra pickles for his hamburger.

The customer actually wrote a letter detailing the frustration he felt in his inability to get said pickles. The phrase stuck thanks to the important lesson Bob learned that day — a little extra effort in service is often all it takes to make for a great experience. The benefits of fulfilling small requests give truth to another popular idiom: that “the customer is (almost) always right.”

But what about feedback and requests that go beyond personal interactions with your company, and deal directly with your product? Should you listen to customers then? Do they understand their problem well enough to propose feasible solutions?

Related: The 3 Words Your Customers Love Most

When it comes to a…

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The Customer is not always right! Surprised?

One of the more iconic phrases in customer service is “give ‘em the pickle,” drawn from a story by Bob Farrell regarding an unhappy customer who couldn’t get extra pickles for his hamburger.

The customer actually wrote a letter detailing the frustration he felt in his inability to get said pickles. The phrase stuck thanks to the important lesson Bob learned that day — a little extra effort in service is often all it takes to make for a great experience. The benefits of fulfilling small requests give truth to another popular idiom: that “the customer is (almost) always right.”

But what about feedback and requests that go beyond personal interactions with your company, and deal directly with your product? Should you listen to customers then? Do they understand their problem well enough to propose feasible solutions?

Related: The 3 Words Your Customers Love Most

When it comes to a product’s vision, many will tell you: customers are often poor judges of their own needs. You’ll find yourself having to say “No” most of the time, and it’s for a good reason — in regards to building the best solutions, the customer is mostly wrong.

It’s Your Job to Solve the Problem
When listening to feedback, the temptation to follow the customer’s lead is always looming. After all, they know their problem, so they are probably the best person to plot out the solution, right?

Perhaps not. A while back, I outlined Why Steve Jobs Didn’t Listen to His Customers, and what implications that had in regard to internal innovation vs. customer feedback. A mostly tongue-in-cheek headline, it turns out that Jobs and Apple, in reality, didn’t entirely disregard feedback from customers. They were just very selective in how they used it:

Perhaps this is the truth behind Apple’s innovation — Steve Jobs did actually listen to customers, but only to find out which problems they faced, and to identify the biggest points of friction they had. He did not listen to customers’ proposed solutions because his belief was that the best, most innovative solution had to come from the company.

Customers might help identify the destination, but you can’t usually listen to them on how to get there.

Where the customer tends to be consistently “right” is in that ability to point out problems.

In regards to Henry Ford’s supposed observation that people would have asked for “faster horses,” we see where the customer was actually right—identifying the need for quicker transportation.

But you needn’t be disrupting the horse and buggy industry to view feedback the same way. When someone takes time out of their day to contact you, pay attention: their thoughts could shed light on what other customers might be struggling with.

Where paths diverge is in developing with the best, most innovative solution. How do you build the solution of tomorrow around feedback that only consists of the ideas of today?

Related: 10 Stories of Unforgettable Customer Service

You can’t. Asking customers what they “want” could identify opportunities in your industry, but it does not necessarily improve or maintain a company’s competitive positioning, and following feedback too literally could leave you reacting to problems instead of proactively developing a better solution.

“Customer feedback is great for telling you what you did wrong. It’s terrible at telling you what you should do next.”
—Phil Libin, CEO of Evernote

The customer is thus “mostly wrong” because 99% of the time they will suggest faster horses.

This can be misleading: in hindsight, “faster horses” obviously wasn’t the answer, but imagine being bombarded with thousands of similar requests. It is tough to say “No” in the face of such demand, but you have to remember that popularity doesn’t dictate optimal utility.

This is why folks far more experienced in product strategy than I insist that building a great product starts with saying no—even when the suggestion is good (nobody considers bad ideas) and even when many customers ask for it.

Wade Foster describes this as an entrepreneur’s ability to stop chasing problems after their product has found product/market fit:

Once your product has achieved product/market fit (it’s likely well on it’s way when you start getting thousands of feature requests), it’s best to stop chasing problems. There will always be things that other people want your product to do.

Rather than attempting to solve all of them, which will effectively make it impossible to solve any of them, instead focus on any problem that allows the customer to achieve a must-have experience.

This might mean you turn away potentially good customers in the short term, all for the purpose of attracting great customers.

Many would agree that excessive people-pleasing after product/market fit can ruin an initially good product. You have to recognize that most suggestions from customers won’t fit your vision. You have to be able to say “No.”

This makes turning customers down a key skill in keeping support standards high, while focusing on building the product people need.

David Bland refers to the impending misery that may occur from doing the opposite as “the Product Death Cycle:”

And yet, saying “No” isn’t always easy. Product people build products because they love solving problems for customers (marketing folks like myself, who focus on customer success, feel the same way).

It’s tough turning people down. We can all use a refresher on how to say “No,” and why it is not the worst thing in the world for a customer to hear.

Related: 10 Must-See Videos on Business, Creativity and Success

How to Tell a Customer No
Learning how to say no isn’t just a necessary skill for support, it’s a necessary skill for life. It may take some practice, but here are a few things to keep in mind.

Realize that “yes” can be selfish. It’s important to acknowledge that there are many folks building products who struggle with the guilt of saying no. The thing to realize is that a misguided “yes” is essentially a selfish gesture towards the rest of your customers.

Bending over backward with new features or building something that is outside of your product’s vision in order to keep a single big customer will lead to a less than stellar product for the majority. “No” can be the most selfless thing you say all day.
“No” sounds better with understanding. Whenever an outcome isn’t in someone’s favor, it’s hard to make it a truly positive situation. But leaving the conversation without providing a reason is like applying for a job and not receiving any feedback: you’d rather just hear the why, even if you didn’t get the position.

Acknowledging the effort the customer put into the request and why you see how it might be useful (if true) is often just the right amount of empathy needed before you explain why it just isn’t a fit for where your team is taking the product.
Give recommendations when appropriate. It’s not uncommon for customers—especially larger customers—to get into an “all-in-one” mindset. Some companies do well building software this way, but they are the exception.

If a customer requests a feature that would bloat your product but would make for a great stand alone product, give a recommendation. We happily recommend fine folks like SproutSocial for providing quick and accurate responses to customer feedback on social media.
Set clear expectations. It is always best to err on the side of caution whenever you get feedback that you might implement. Having a customer follow up every 2 weeks after you’ve lead him or her on is awful for both of you.

If an idea has merit but isn’t on your immediate roadmap, don’t even come close to using the word “soon.” Assure the customer that you’re looking into said feature but that, “At best, it’s quite far out while we work on _____.”
Treat every “No” like the first one of the day. Saying no to so many feature requests can start to affect your empathy toward the customer.

To counteract this, be sure to remind yourself that the customer doesn’t know this is your twelfth no for a certain feature—they are likely getting in touch with you for the first time. It’s your job to make them feel like their contribution, even if it doesn’t get implemented, isn’t just a burden to you: “Really appreciate you taking the time to share these thoughts, Karen!”
Don’t lose your curiosity. Repetition also creates a risk of “seen that before” syndrome. This often results in you giving less and less attention to requests that seem repetitive.

It’s sometimes good, however, to dig into a feature request you’ve turned down before. Why did this person specifically ask for it? Although the default response to a customer question is often “action,” responding with your own questions from time to time can reveal some new insights about a certain feature that you’ve never had before.
Use “No” to Keep Your Competitive Edge
To be clear, let us not forget that product excellence is often defined by meticulous evaluation and execution on evolving customer requirements. Knowing what customers need is what keeps a great product great, hence the ongoing utility of feedback.

You just have to remember that a company’s competitive edge often comes from avoiding the “sameness trap,” or by solving problems in ways that other companies and customers themselves never considered. Searching for the best outcome often requires many no’s, before you can finally say yes.

Mark Cuban has offered some pretty blunt thoughts on this issue:

“Cuban contends that asking customers what they want doesn’t improve a company’s competitive positioning. Customers make comparisons with existing products and services. They rarely offer insights for conceiving innovative solutions to compromises that everyone reluctantly tolerates.”IMG_0220.JPG