Category Archives: Self Improvement

Half Body Shot of Five Happy Young Office Workers Showing Thumbs Up Hand Signs and Smiling at the Camera.

How to Undo the Damage of Sitting and Soar to the Top of the World?

by TONY OLEJNICKI | Creator of the QLS Program

The evidence, that a prolonged sitting is detrimental to the human health and that it lowers a life expectancy, is undeniable and overwhelming. Most of the desk jobs make you physiologically older than the chronological age so you will retire physiologically older than they should be. However, this can be easily corrected.

Prolonged sitting is the cause of a poor posture and back problems, limited range of motion in the hips and subsequent tight hamstrings, an increased injury risk from a misalignment.

The answer is a smart office mobility. The office mobility stimulates a better productivity, creativity and body rejuvenation. Correctly implemented office mobility program improves endurance, balance and agility.

Most sitting employees experienced getting up from a sitting position with numb glutes. The hips are so tight, forcing you to lean forward at the waist just to walk. Your glutes are semi-permanently contracted from excessive sitting. This prevents them from firing at an optimal level. Notwithstanding your brain stops the neural activity. This is because there is no need to move immobile muscles. It renders you unable to think clearly.

The office immobility is an imminent occupational health and safety issue. Fortunately, there is a simple and cost-effective solution. If applied, it leads to a better life expectancy for the desk employees and a huge productivity increase for the business.

The office mobility is a simple set of rules, procedures, and behavior helping you to a better productivity and an enjoyable quality lifestyle. The office mobility puts you permanently on the ‘orbit’ during the working hours. You don’t have to launch every time you want to get up from the chair. The launching procedure is the most dangerous part of a space flight so is the getting off the chair. This is the time when you are exposed to the office related injury.

You consider yourself an athlete? You know that tight hips and inactive glutes impair your physical performance in running, sprinting, squatting, dead lifting and many other activities. Besides having limber hips just feel good. A healthy range of motion in your hips can help prevent injury in the office, during recreational physical activities and doing the household chores.

If the office mobility isn’t an option, there is always a band-aid until you find a new job in a mobility friendly business. In the meantime, take five-minute breaks from sitting every 30 to 45 minutes. Stand up and walk around a bit. Maybe even perform a few exercises. This about 1 hour of mobility a day. It may not be attractive for employers but this is about a number of time smokers are allowed to enjoy their relaxation.

Take the incentive and convince the management that a small investment in the office mobility will improve the productivity of the business unit and it doesn’t require a standing desk. A standing desk is only a mobility prop and it is not essential to the office mobility. This will be beneficial not only to you but for all you colleagues including your manager.

Unfortunately band-aids, even with 1 hour per day vigorous training regime, are not sufficient to compensate for 8 hours of sitting. Even if you’re the biggest gym rat in the world, sitting at your desk all day will still take its toll on your muscles and may not spare you a sedentary disease in your 50’s.

The Self-Made Band-Aid Solution

The secret is to keep your hips and core flexible. Stretch out your hips few times a day. Select few stretch exercises for your weekday and do a full stretch workout on Saturday. Work out gently on your pain.

It is easy to do Leg Swigs in the office environment. Another unobtrusive exercise is a Grok Squat. It is s very similar to a catcher’s stance in baseball. The lunges will also stretch your entire core.

The Yoga Pigeon pose is a perfect hip stretcher. If you unable to do it standing, use a table as a support. You can follow that with the Couch Stretch to help your quads. You don’t need a couch for that just a chair for an initial support until you build-up to do it free-standing.

The Glute bridge is another exercise for your glutes and hips. Lay on the ground with your knees bent and feet flat on the floor. Raise your waist off the ground while squeezing your glutes until your hips are lined up with your body.

Read on stretches for weight lifters and select few which you feel comfortable with. Weight lifters rely on hip and core flexibility so their stretch exercises are perfect for sedentary people.

The pace of life is fast and there are no second chances, so don’t ignore your mobility because one day it WILL be too late. Contact IMA for a free Quality Lifestyle consultation. It will make you Everest-Base-Camp fit. Find out how to prepare for and concur the Everest Base Camp Trek or perhaps a 6000m Himalayan climb.

The QLS Program takes 12 weeks to complete and it will get you back on ‘trek’

Tony Olejnicki – an engineer, motivator and exercise physiologist specializing in high altitude training – is the creator of IMA (Infinite Mountain Adventure), an inspirational company helping professional working in an office environment to improve life quality and experience a motivational Himalayan adventure.

Everest Base Camp

How I Kicked my High Blood Pressure without Doctors

By TONY OLEJNICKI | Creator of the QLS Program

My story starts in the office with a high blood pressure and ends up at the highest summits in the Himalayas with a normal blood pressure.

So what helped me to kick the high blood pressure? Is is a magic property of a high altitude?

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IMA Everest basecamp trek

Why and How the Everest Base Camp Trek?

by TONY OLEJNICKI | Creator of the QLS Program

Acute Mountain Sickness (AMS) is a very dangerous symptom associated with the high altitude. The cause of it is very well understood and the treatment is 100% effective if executed timely but, if neglected it can lead to death. So why do tourists die not only on Everest climb at 8848m but merely hiking to the Everest Base Camp at 5300m? As an experienced exercise physiologist and operator of Himalayan climbs and bike rides, I have asked myself this question every time I hear another pointless death. So, how to make the Everest base Camp trek safe and enjoyable?
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Are you training for a Marathon? – Consider the High Altitude Training

by TONY OLEJNICKI | Creator of the QLS Program

Why is high altitude so useful and beneficial to the Marathon training and similar endurance compositions? Good Question. What can be good about a harsh environment, where some people experience Acute Mountain Sickness (AMS)?
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Upper Mustang Ride

Himalayan Adventure an Innovative Passport to a Better Life

by TONY OLEJNICKI | Creator of the QLS Program

The ups and downs of the job and the stress from competitive pressure are manageable in short-term and even beneficial to stimulate the mind. With an increased pressure to ‘perform’ the answer is in an increase of the productivity.

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Know you WHY

The Countermeasure to a Confused Corporate Culture

By Tony Olejnicki
Inspired by Simon Sinek author “Start with Why”

You can plan to achieve any objective but you need the energy and clarity of mind to achieve it. It is all about having the right culture and keeping it strong; the corporate culture which puts employees first.

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How Bike Riding Improves the Quality Lifestyle?

By Tony Olejnicki

I start with my favorite quote for this week:

“Believe nothing, no matter where you read it, or who had said, not even if I had said it, unless it agrees with your own reason and your own common sense” – Buddha

There are many exciting sports and physical activities and because we are all different, we enjoy different activities. I’d like to talk about the most useful and productive activity from a health, quality lifestyle and fitness aspects. Continue reading


Quality Lifestyle for Office Worker

by TONY OLEJNICKI inspired by Dr James Levine – ‘Just Stand Up’

Consider your sitting day, typically 8-10 hours for most of people in developed World.

Do you develop sluggishness of the brain and wandering thoughts after a couple of hours in your office chair?

Most office workers do, no matter how much energy that you bring to the office at the beginning of the day.
You may have noticed that even a very cheerful and busy office becomes quiet a couple of hours in to a working day. On the surface everybody is busy focusing on the computer screen. But are they?

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Rafal Majka wins stage 11 Tour de France 2016

King of the Mountains-Rafal Majka

By Tony Olejnicki

Rafal Majka 25 years old Polish rider is undoubtedly 2016 Tour’s King of the Mountains. The pro since 201, he is a very durable climber and stage racer with his favourite races Tour de France and  Vuelta a España

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