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    Fitness & Nutrition

    Workplace Hero

    The aim of this podcast is for me to arm you, my amazing workplace-casual army, with the weapons needed to combat the potential and perhaps inherent downsides of our chosen lifestyle. Most of us spend at least 40 hours per week at our place of work (47.7 hours is the actual average – even if we only get paid for 37.5 hours). We put time and effort into what our home looks like. We put research into the car we buy or the clothes we wear. Why wouldn’t we put at least that much effort into how we approach our workspace? This podcast will help you optimize, hone and perfect your office habitat so you can truly be a Workplace Hero.

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    Latest Episodes:
    Keep Calm and Quit Your Job Jul 21, 2017
    Show notes

    According to the Bureau of Labor Statistics, the average worker currently holds ten different jobs before age forty, and this number is projected to grow. Forrester Research predicts that today's youngest workers (that might be you) will hold twelve to fifteen jobs in their lifetime!

    Hello, desk displeased, cubicle crestfallen, open space sorrowful, corner office objectors, home den defeated and coffee shop sullen. My name is Brock Armstrong and I am… not the Workplace Hero. You are the real hero here. Well, at least until the end of this episode. Things may change after you hear this one.

    It’s odd. In school, we spend a lot of time and give tons of attention to putting together a resume, building a CV, and generally how we should go about getting a job – but we give pretty much no air time to how to leave a job, quit a position or walk away from a contract. Personally, as a member of the first generation to not do as well as their parents (GenX) I think this is pretty “meh.” Gone are the days of choosing a career, climbing the corporate ladder, and retiring at 65 with a comfy pension and a gold watch. Many of my friends have had more than 5 jobs in their adult lives. Some jobs ended, some never really got rolling, some we were fired from and some… gasp… we actually quit!

    According to the Bureau of Labor Statistics, the average worker currently holds ten different jobs before age forty, and this number is projected to grow. Forrester Research predicts that today's youngest workers (that might be you) will hold twelve to fifteen jobs in their lifetime!

    In 2005, I had been working for the Alberta Provincial Government for nearly 5 years. I was comfortable. I had a pension. I had a great team a decent enough office with big windows and my coworker was also one of my closest friends. We actually planned activities together out side of work! But then, one day it happened. One of the cool, young firms in town not so subtly dropped the hint that there would be a spot for me if I were to become available. The pay would be less and the responsibility would be higher but the projects would be cooler, there was more room for upward growth (unlike my government job where without going back to school, I was already nearing the top of my surprisingly low pay grade) and to top it off I would rarely ever have to wear a tie again. It didn’t take much for me to draft my letter of resignation, cash in my vacation days (which overlapped nicely with my new job’s starting date - talk about double dipping) and make the move.

    I have been accused before of not having the gene responsible for the feeling known as nostalgia (by my mother no-less) so you may want to take this with a grain of salt but I never looked back. Not only that, I have quit at least 5 more jobs since then. How did I do it? How should you do it? Should you do it? Well, that is what we are going to talk about today.

    But first, I want you to write down this URL: workplacehero.me/getfitguy that will take you to the Quick and Dirty Tips network website where I recently became the host of the Get-Fit Guy podcast. If you are a fan of these short, snappy and information packed podcasts, you will dig the Get-Fit Guy (and the other Quick and Dirty Tips podcasts). If you want to begin an exercise routine and don’t know where to start, or if you’ve been working out for a while and aren’t getting the results you want, I will give you the tips you need to reach all of your fitness goals. So head over to workplacehero.me/getfitguy or just search for Get-Fit Guy and check it out.

    Ok, back to quitting your job without leaving a trail of destruction in your wake.

    Before we get to some good strategies and graceful exits, let’s talk about some not so graceful moves.

    Quitting the job I told you about earlier was smooth for a few reasons (not including my emotionless heart). The biggest reason was that I had a job all lined up. I also knew and liked the people I was going to work for and I was walking into a guaranteed pay cheque. But that is not how it always goes. I have left three jobs in the last 10 years with nothing but a hope and a dream — and a partner with a solid income. Which I will never take for granted.

    Having a supportive partner was extremely helpful for me along with the elephant in the room - being a white, middle-aged man in north America. I am fully aware that I have a distinct advantage here. I wish it were not so and I attempt to do my share to put my overly confident pasty people in their place. It will be a long battle but I believe that we as a society are ready and I am willing to use all my Homer Simpsonesque white male privilege to help fight the good fight. Black Lives Matter. Love is Love. I’m with her.

    So with that acknowledged, here are a few lessons I learned and a few I found in a great article at themuse.com from jumping in head first.

    Eyes closed, head first, can’t lose!

    1. You Don’t Need the Approval of Others

    When I would tell people about my plan to leave my office job in favour of the freelance fitness coach life, I wanted them to reassure me with statements like, “Oh wow, you’re so brave!” “Good for you!” or even a friendly, “Go get ’em, buddy!”

    Unfortunately, that’s not really what I got. Instead, I was faced with a lot of, “Wait, you’re doing what? ” or “Do you think you have enough clients for that?” and my favourite “I guess you can always go back to the liquor store.” which is where I worked in my early 20s.

    But in the end, it really didn’t matter. I was the only one who needed to feel good about my decision. And I did - at least I did in between each beer fuelled doubt session.

    2. Scary is Exciting and Change is Good

    There’s a reason that people love downhill skiing, mountain biking, open water swimming and riding motorcycles - we like being a scared. There’s a part of being wholly unsure about your situation that makes you want to run and cry—but the other part is actually thrilling.

    In the first few days (alright, months) after leaving my desk job, I’d sit down at my computer and feel lost. Some days I would be tempted to put “checked Facebook” on my to-do list just so I had something to cross off.

    But, at the same time, I felt liberated. I had no idea what was coming next, and that actually made me feel surprisingly motivated and optimistic. But it wasn’t until my partner said “You’re eventually going to make more than $400 per month again, right?” that I actually felt completely in control again. Some how answering that question, looking the woman I love in the eye, saying “Yes! Absolutely.” gave me the reassurance I needed to land my next big client.

    3. You Never Know Until You Try

    I hate to sound like a second rate motivational speaker but this sentiment is really true. You can only guess at what you’re actually capable of until you push yourself to freakin’ do it.

    Honestly, I didn’t dislike my full-time job but it didn’t set my hair on fire either. It was repetitive and frankly… easy for me. And, while I did perfect the art of taking someone’s pretty Photoshop designs and turn them into code that would appear consistent across nearly everyone’s crappy computers, I knew deep down that there was more out there for me.

    Fast forward to now, and I’ve accomplished things that I never even thought were a possibility for me. I’ve been published places that I assumed were mere pipe dreams. I’ve worked with people who are essentially celebrities in my eyes. Just think—none of it would’ve happened if I had stayed with the “safe” route.

    4. Your Career Really Doesn’t (or at least shouldn’t) Define You

    We all have (at least at some point in our lives) had the tendency to use our careers to define ourselves. But, it’s important to remember that your job isn’t who you are—it’s what you do to make money...


    A Pain in the Neck - Literally! Jul 14, 2017
    Show notes

    I know I am not the first one to make this joke but… work can be a real pain in the freakin’ neck! Sitting at a desk in front of a computer screen for eight-plus hours, driving through downtown traffic to get to the office, and even sleeping in a funky position, can all accumulate into one hell of a stiff and tense neck. As we learned at workplacehero.me/ergonomics, creating an ergonomically correct workstation can help but it is not the be all end all. And although I have a standing workstation, take regular breaks to go move around and even do breathing exercises and meditation (by which I mean nap) many afternoons, I still get a stiff neck by the end of most work days.

    Neck pain can be caused by well really any activity that strains your neck. You might feel pain at the base of your skull and down into your shoulders, or you might feel a knot in your neck. You may also develop a headache. Serious neck pain can limit your ability to move your head and become severe enough to limit your ability to do your job. I got it so bad once that I couldn't ride my bike to work and that was a real bummer. I mean, you have to be able to shoulder check, right?

    If your neck pain is worse at the end of the work day, it might be related to stress placed on your neck while working. Repeated, prolonged activities that affect muscles, ligaments, tendons, and joints cause most neck pain. Examples of these types of activities include:

    Holding your head forward to read a computer screen; research shows that just using a computer for a prolonged period of time can cause or aggravate neck pain. Repetitive movements of your arms and upper body. Poor lifting techniques — if you do any heavy lifting at work, your neck is at risk for damage almost as much as your back. In most jobs (not all as my nurse have pointed out to me), ergonomics can help you protect your neck. If you don’t remember from the previous podcast episode, Ergonomics is the science of fitting your work environment to your job in a way that is best for your well-being if you simply can’t change your position, get up and move around or simply say no to stay in one location for 8 hours a day. If your work is focussed around sitting at a computer station (as many of our jobs are), well then ergonomics takes into consideration how your desk, chair, and computer monitor can be placed to lessen the stress on your neck. If you work in an industrial setting (or a hospital, retail or other mobile type jobs), ergonomics may involve training you in proper techniques for lifting, standing and using heavy equipment.

    Get-Fit Guy

    Ok… pardon me for a second but right now, if you are near an internet connected device, I want you to type this into a browser: workplacehero.me/getfitguy that will take you to the Quick and Dirty Tips network website where I just became the host of the Get-Fit Guy podcast. If you are a fan of the short, snappy and information packed type of podcast like Workplace Hero is, you will likely love the Get-Fit Guy (and the other Quick and Dirty Tips podcasts). The goal of the Get-Fit Guy podcast it to help you enhance your energy, lose weight, boost your performance, and get your body looking better than ever without spending a ton of time at the gym (or a lot of money on equipment). If you want to begin an exercise routine and don’t know where to start, or if you’ve been working out for a while and aren’t getting the results you want, I will give you the tips you need to reach all of your fitness goals. So head over to workplacehero.me/getfitguy or just search for Get-Fit Guy and check it out.

    Ok, back to how we can avoid being a real pain in the neck. I mean having! Having a real pain in the neck.

    Some Help

    Everything from keyboard height, to computer type, to chair type should be considered when making your workspace neck and back friendly. Here are some simple fixes from SpineHealth.com that will go a long way in helping your back, neck and other joints feel better while at work.

    1. Setting up your desk

    A typical ergonomic evaluation at work will likely focus on providing a comfortable, adjustable chair, with or without appropriate education on how to adjust it to fit you, and a keyboard tray.

    Some workplaces may even evaluate the positioning of printers, screens, and the mouse. Sometimes an employer will purchase a standing desk for someone with neck and upper back pain due to logging long hours in the office.

    If a standup desk is not an option for you, there are inexpensive desktop converters that enable you to keep your desk and convert it to a standup desk either inexpensively and/or if you only want to stand for part of the day. For people who aren't sure if they can manage standing up all day, this is an easy way to try it without having to change your current desk.

    Here are some examples of Standing Desk Converters.

    2. Sitting with support

    Your optimal ergonomic setup should start with your sitting position.

    When sitting at your desk, your feet should be flat on the floor, and the height of the chair should allow your thighs to angle down slightly. This position will allow you to place your weight through your “sitting bones” (called ischial tuberosities), rather than rounding your lower back and causing your shoulders to round out and your posture to slump forward.

    I find scooting to the edge of my chair really helps me stay straight and tall for fear of slipping off!

    3. Adjusting keyboard tray height

    I think this is often overlooked. We spend so much time worrying about our chairs that we forget about our hands and arm.

    Set the keyboard high enough so when your elbows are bent approximately 90 degrees, you aren’t forced to slump down through your shoulders to touch the keys. If the tray is too low and cannot be adjusted, place the keyboard on your desk.

    The mouse should be placed at the same level as the keyboard. If you use a drafting pad, it should also be at this height. Whether it is angled or not is a personal preference.

    4. Looking straight at your monitor

    Right off the bat, I am going to say that almost everyone has a monitor that sits too low. And a big reason for that is the ubiquity of laptops. The laptop is not built for a human body it is only built for portability and the sooner we realize this the sooner we will stop breaking ourselves.

    You have got to place the monitor so the bottom is approximately the level of your chin. This positioning can vary slightly, with a 13-inch monitor slightly higher than chin height, and a 24-inch monitor slightly lower. If the monitor is too low (say way down on your lap or even the table you are sitting at), you will slump down to work.

    If you work primarily on a laptop, use a secondary monitor, if possible, when you are at your desk, as the laptop screen will force you to angle your head downward and increase stress on your neck. The larger monitor should be placed directly in front of you.

    Occasionally a computer station includes an off-center monitor. Adjust this if you can. If you’ve ever watched a movie while keeping your head turned slightly while on a couch, you know the uncomfortable neck strain and stiffness that results.

    And remember what Katy Bowman said in the workplacehero.me/stand episode “swapping one static position for another is not the answer” so if you are off centre make sure you vary the off-centredness so you don’t get stuck day after day leaning to one side.

    5. Avoiding your cell phone for anything that lasts more than a few seconds

    Cell phones and tablets are most likely the cause of many problems when people use them for email and texting, playing games and watching shows.

    In my practice, I often find that people with neck and upper back pain answer emails using a cell phone or tablet at home or in the o...


    Why We Get Sleepy in the Afternoon Jul 07, 2017
    Show notes

    Hello desk dozers, cubicle catnaps, open space snoozers, corner office conscious, home den dreamers and coffee shop slumbers. My name is Brock Armstrong and I am… not the Workplace Hero. That’s you! The point of creating this podcast was to make you into a Workplace Hero. I am merely along for the ride. You can think of me as a helpful hitchhiker.

    If you tend to suffer a sleepiness attack in the mid-afternoon, well it’s not all that odd. Many people experience a noticeable dip in their alertness, attention, creativity, energy level, and ability to concentrate in the afternoon.

    It’s true, the majority of us have been there: after an awesomely kick-ass, productive morning of finishing projects and heading for inbox zero, the clock strikes two and well, hell… you might as well pull down the blinds, slip on your jammies, and slide under your desk

    The good (and bad news is) that it’s completely normal to feel super-tired once the afternoon rolls around. Circadian rhythms, which affect our sleep patterns, may be to blame for the midday slump. In fact, our “sleep signals” peak at night and during the afternoon, which completely explains the phenomenon of the siesta. Secretly aren’t we all a little jealous of a culture that embraces an afternoon nap instead of scheduling another meeting through it?

    What happens is, your body releases your brain's natural sleep chemical, melatonin, telling your body that it's time to go to hit the hay, sometime between 2 and 4 in the afternoon.

    WebMD's sleep expert, Michael J. Breus, PhD, (who we will talk about more later) explains that the exhaustion you feel in the middle of the day is just like the tiredness you feel before bedtime at night as it has to do with a dip in your core body temperature. Right before you go to sleep at night, your core temperature begins to drop, which is a signal to the brain to release melatonin.

    The exact same thing happens on a smaller scale between 2 and 4 in the afternoon. It's a mini-signal to your brain to get sleepy.

    Basically, because we wake up super early for work, our body wants to go to bed in the afternoon because our natural clock is telling us to do so.

    Is all this talk about sleep making you tired? It's definitely making me nod off. *shakes it off*

    But other factors, like what we eat, hydration levels, and how much time we spend staring at a screen can also affect those droopy eyeballs.

    There is a great book called The Power of When by Michael Breus (who I mentioned in the WebMD article earlier) that explains something else that is very cool. It’s a thing called a chronotype and I will explain more about that in a second.

    Right now, if you are near an internet connected device, I want you to type this into a browser: workplacehero.me/getfitguy that will take you to the Quick and Dirty Tips network website where I just became the host of the Get-Fit Guy podcast. If you are listening to this episode when it first comes out, you will see that my friend Ben Greenfield was the Get-Fit Guy before me and the latest episode if actually him handing me the keys… so to speak. I gotta say that am grateful, thrilled and more than a little intimidated to be taking over for Ben. But that aside, if you are a fan of the short, snappy and information packed type of podcast like Workplace Hero is, you will likely love the Get-Fit Guy (and the other Quick and Dirty Tips podcasts). The goal of the Get-Fit Guy podcast it to help you enhance your energy, lose weight, boost your performance, and get your body looking better than ever without spending a tonne of time at the gym (or a lot of money on equipment). If you want to begin an exercise routine and don’t know where to start, or if you’ve been working out for a while and aren’t getting the results you want, I will give you the tips you need to reach all of your fitness goals. So head over to workplacehero.me/getfitguy or just search for Get-Fit Guy and check it out.

    Ok, now back to whatever the heck a chronotype is!

    As Michael Breus puts it, every person has a master biological clock ticking away inside of their brain, and dozens of smaller biological clocks throughout his or her body. But, unlike a normal clock, not every person’s biological clock keeps the same time or even at the same pace. If you’ve ever heard someone say, “I’m not a morning person”, well there’s a reason for that. Some people are meant to be more productive in the morning than at night, and vice versa.

    Yes, believe it or not – your body has been programmed to function much better at certain times of the day than others. Based on general morningness and eveningness preferences, different people fall into different classifications, called “Chronotypes”.

    Each Chronotype will reveal exactly what you need to do to work with your body, not against it. There are four Chronotypes (Dolphin, Lion, Bear, and Wolf), and most people fit into the “Bear” category (I am a dolphin, in case you are wondering). You can head over to thepowerofwhenquiz.com to find out your own chronotype but for our purposes here, we’ll assume the majority of us are bears and continue with some anti-sleep advice that I found at Greatist.com, mercola.com, and thebalance.com on how to combat, avoid or otherwise stay awake through our afternoon meetings.

    Since I just confessed to also being the Get-Fit Guy as well as (not) the Workplace Hero, this first one won’t surprise you. The first tip is…

    1. Work Out A midday trip to the gym may not only boost productivity; it could ward off sleepiness, too. Stick to some light aerobic exercise before getting back to the books. Don’t have time to hit the gym? Try some deskercises to work out at work. Go back to workplacehero.me/workout for help with that

    2. Step Back From the Screen In order to avoid eyestrain (which can make the eyes feel tired) keep a safe distance from the computer screen—about an arm’s length. That, or try a pair of snazzy computer glasses. Go back to workplacehero.me/airandlight for more info on that from Dr Tamsin Lewis

    3. Stretch it Out Feelin’ stiff? Stretching out can provide a quick boost of energy. If there’s no stretching station in sight, try a handful of these desk stretches to keep the muscles loose. Visit my friend Abi Carver over at Yoga15.com for help with that.

    4. Move Around A change of scenery may boost productivity, so do some work at a coffee shop or camp out in a meeting room. Try to park near a window for some natural light, which may keep us more alert. Check out workplacehero.me/stand for some help on that from Biomechanist, Katy Bowman.

    5. Grab a Towel Splash some cold water on your face to wake up. I call these birdbaths and no, I don’t have a link for this one.

    6. Sip Green Tea With less caffeine than a cup of coffee, a mug of green tea can give us that afternoon pick-me-up without making us stay awake all night. Plus its nutritional benefits are enough to keep anyone wide-eyed! For more caffeine alternatives go to workplacehero.me/shiftwork

    7. Talk it Out Instead of emailing a coworker down the hall, take a trip to his/her cubicle and talk in person. That'll stretch out the legs while providing a break from staring at the screen. Ummmm… nope. No link for this one either.

    8. Have a Snack Not meal time yet? Have a snack to help boost energy levels. Try an ounce of cheese, a handful of nuts, or another high-protein snack to keep alert. Go to workplacehero.me/snacks for help from Quick and Dirty Tips own Nutrition Diva on that.

    9. Try a Walking Meeting Take that meeting to the streets and discuss what you would in the office outdoors. When I worked for a big coffee company I would often take my meetings while walking along the seawall.

    10. Switch Tasks Working on the same project for five hours? Try tackling something else to stay stimulated and ...


    When and How to Ask for Feedback Jun 30, 2017
    Show notes

    Hello desk destitute, cubicle cheapened, open space strapped, corner office commendable, home den derelict and coffee shop subjugated. My name is Brock Armstrong and I am… not the Workplace Hero. That’s you! You are the hero here. The goal of this podcast is to make you into a Workplace Hero. I am merely the doorman at this skyscraper of knowledge.

    After the recent podcast episode about How to Ask For and Get a Raise (which you can find at workplacehero.me/raise) I got some feedback from people looking for more information on how they can really hone in on being the kind of employee who actually deserves and gets a raise. Some of the questions and comments I received reminded me of a few jobs that I have had in the past where I honestly had no idea how I was doing. Or how anyone else was doing. I would show up, do what I thought my job entailed, collect my paycheque and go home. And as un-rocky as that boat was, I would go home at the end of the day oddly unfulfilled. I was never really disappointed in my work but I also was never really proud or excited about it either.

    The simple existence of the "like" button on Facebook (and all the other social media equivalents) just proves that above many things, as a society we crave feedback. Whether it is from our parents when we are kids, our teachers while we are in school, our friends or our spouses in the "real world" and of course our bosses at work, we desire feedback and in some cases, we even use it as our fuel or motivation to keep moving forward.

    So what happens when we don't get any? What happens when we work hard, hit all our deadlines, nail our deliverables and still get met with silence? Worse yet, what happens when we know we screwed up or that we totally half-assed a project and we don't get chastised, reprimanded or even asked: "is everything ok?"

    Well, that is when we need to stand up, gather our courage and march into our boss's office to ask for the feedback we need and likely deserve. But how do we do that?

    In an article over at FastCompany.com they say that it is not an easy or natural task, asking for someone’s opinion or evaluation of you and your work, but that it is indeed an essential part of career development. And while we can’t promise that it will be painless, with the proper preparation and the right questions, asking for feedback can be a smooth process.

    Before we get into the best times and the best ways to ask for feedback, I want to direct you to the website weightless.me. That's a program that I am working on with my friend Monica Reinagel (AKA the Nutrition Diva) where we teach you to stop dieting and start weighing less. Which means that we will share the tips, tricks, strategies and techniques that we use to help our personal coaching clients achieve a healthy weight and lifestyle without dieting. Because well, dieting sucks and simply doesn't work (not for long anyway). The program closes on July 7 so head over to weightless.me to find out more now… otherwise, you will have to wait until the new year to get in and start weighing less.

    Ok. Back to asking for feedback without sounding needy or lame.

    Let’s start with the best times to ask for feedback.

    Of course, the number one time would be to ask during your annual review. For those of you who haven't had one before, an annual review is a routine and formal process where your boss will evaluate your progress and contributions over the last year (or quarter, depending on where you work). If your company doesn't have a formal review process, you should ask your boss or HR department to set one up for you. If those opportunities don't present themselves naturally, I think asking for feedback once per quarter is super helpful without being super overwhelming.

    The next best time to ask would be before an important meeting, presentation, or project. Think of this as an opportunity to be coached or mentored by your boss. After one of these scenarios is also a good time to ask for feedback. It’s a good moment to take a step back, get your manager’s thoughts, and learn from the experience while it’s still fresh in everyone’s mind.

    And the next best time would be during your day to day. There are usually small moments that occur every day when it's appropriate to ask for feedback, or when your boss will openly give said feedback. This is what we would call "ongoing feedback" and the more often this happens, the more opportunities you have to grow in your career. Plus having this kind of easy interaction with your boss or manager is an indication of a healthy working environment and relationship which has its own rewards.

    Now, before we get to how you should go about asking for feedback, I thought we should start with an article at Forbes.com called How Not to Ask for Feedback.

    Here is the scenario: your co-worker asks if you’d be willing to look over his latest presentation, and you’re more than happy to. Only, when you get the email from him, all it says is “Good to go, right?” Boo!

    A rubber stamp question like that can make you feel worse than if you hadn't been asked in the first place. But, like so many tricky communication issues in the office, this one's much easier to understand when you're on the receiving end. In other words, it's possible your colleague was trying to include you, but because he was rushed, or felt like he'd done a good job already, he phrased his question in a leading way. However, you can see that his communication style (inadvertently or not) makes him come off like he's being a manipulative wiener.

    You’ve probably been there, too. Have you ever framed an idea for your team by saying “Can’t we all agree that yudda yudda?” This type of phrasing means that any response other than “yes” puts the other person in the position of having to immediately disagree with yudda yudda. And who doesn’t like yudda?

    On the other hand, if you said a simple “What do you think?” Or better yet, a “How could we improve on this?” you’re asking for active engagement—for criticism, for feedback, for innovation—in a way that shows it will be viewed as constructive, not adversarial.

    Of course, it may be that you already had made up your mind, and your goal is to get everyone on the same page. You intentionally don’t want to ask a question that solicits a dialogue because you don’t have the time or budget or wherewithal to alter your strategy—but you still want people to buy-in.

    That’s fine too, but if that’s the case, why not skip the leading question altogether? Instead, ask for what you need by saying something like this, “Ok, we don’t have the budget for any major changes, so I’d just like to know anything jumps out—for better or worse—so we know where to focus for here on out.”

    Or, in the case where that colleague sent you that presentation, he could’ve said: “I’m due to share this later today, but I’ve read it so many times I don’t even know what I’m looking at. Would you mind doing a quick run through for anything I missed?” That way, he’s being honest about the fact that he’s not open to strategic suggestions, but you know your time’s still valuable.

    Now that we have that out of the way, let’s talk about how you actually should ask for feedback.

    When it's time to meet with your boss and review your work, the general question, "How am I doing?" won't get you very far. Mostly because it provokes a simplified, one-word answer and that is not all that helpful for you.

    Managers enjoy giving balanced feedback, so give them the opportunity to do so. You can ask ‘what are some things that I did well?’ and ‘what are some things I could have done differently or better?’

    You can also ask for details and examples. This will ensure that you know what steps to take and how to improve. For example, if you get feedback saying ‘you could be a stronger communicator,’ you...


    How to Prepare For and Return From a Vacation Jun 23, 2017
    Show notes

    Hello desk deserters, cubicle celebrators, open space sleeper-inners, corner office carousers, home den holidays and coffee shop sabbaticals. My name is Brock Armstrong and I am… not the Workplace Hero. That’s actually you! You see, the goal of this podcast is to make you into a Workplace Hero. I am merely your travel agent on this glorious adventure.

    I received an email the other day from listener Erin Moline who said “Topic idea: how to handle the backlog of email/missed conf calls/missed trainings and how to catch up without a cortisol surge?” For those of you who don’t know, Cortisol is the hormone that is often associated with stress and panic. So yeah, a avoiding a surge of that is a really good idea.

    We are about to celebrate Canada Day here in Canada, which celebrates the anniversary of the July 1, 1867, enactment of the Constitution Act which united the three separate colonies of Canada, Nova Scotia, and New Brunswick into a single Dominion within the British Empire called Canada. Because Canada Day falls on a Saturday, most of us will get Monday off work - giving us a glorious summer time long weekend to revel in what it is to be Canadian… and yes, by that I mean beer.

    On the Tuesday after that, I bet if you ask a number of folks what they did over the long weekend, some will say that they spent time with family or enjoyed the outdoors. But others will talk about how they used the time to catch up on their work.

    But if you ask them if they had actually caught up, I can almost guarantee that no one will say “yes”.

    With the advent of enhanced technology and our 24/7 culture, it is becoming increasingly difficult for employees to ever feel they have all their work done. Today’s work ethic of “more, bigger, faster, busier” creates a trap for many in the global economy. Technology can create efficiencies but it can also overwhelm us and make us feel forever trapped under an enormous pile of busywork.

    Before we go any further, I want to direct you to workplacehero.me/weightlesswebinar. That’s a program that I am working on with my friend Monica Reinagel (AKA the Nutrition Diva) and over at weightless.me we teach you to stop dieting and start weighing less. Now - if you are hearing this podcast when it first comes out, you are in luck! We are hosting a live webinar on June 24 at 12:00 pm ET where we will share the techniques we use to help our coaching clients to achieve a healthy weight and lifestyle without dieting. And you can sign up for that webinar at workplacehero.me/weightlesswebinar. But even if you missed the webinar, head over to weightless.me to find out more.

    Ok, now back to some strategies I have used and some that I found in my research that will help you conquer that mountain of work quickly and calmly and also help you reclaim your unused vacation days.

    1. Plan ahead. Smart people prepare to take a vacation by planning ahead. This won’t surprise you long time listeners but I like to make a to-do list for all the work projects that need to get done before I leave, and I set up a contact person for any emergencies while I am away. I also make sure to alert all my clients and co-workers that I will be on vacation well ahead of the day. Don’t wait until the day before you leave to spring it on your team.

    But it is just as important to plan ahead for your return to the office as well.

    One way to do that, is to build in a vacation day at home. I know that sounds kinda crappy but rather than getting home at 10 p.m. on Sunday night and heading to work bright and early Monday morning, plan on arriving home on Saturday so that you have all day Sunday to buy groceries, wash laundry and get back into your daily routine. You may even want to get a head start on sorting—and more importantly deleting—emails. Giving yourself this transitional day will allow you to tackle your first day back in the office with a little more Zen.

    2. Schedule time to catch up on work. The worst thing that you can do is to show up back at work without a plan in place, sit down at your desk as if it’s a normal day and haphazardly start working. Instead you should block out your morning (verbally, on your calendar or even with a sign on your desk) so that you have time to catch up with staff, sort through your inbox, listen to voice mail messages, make a to-do list and respond to urgent work matters. If you don’t block out that time, you will start getting questions and work thrown your way immediately without any way of knowing what is or isn’t a priority.

    In that same vein, I also wouldn’t schedule meetings the first—or even second day—back in the office. Give yourself time to find out what’s been going down while you were away before closing your eyes and jumping back in head first - eyes closed, head first, can’t lose!

    3. Delegate job duties to coworkers and employees. One way to avoid coming back to a crap-tonne of work after a vacation is to empower your employees and delegate some of your responsibilities to co-workers. I seriously don’t know why people avoid delegating work while they are away. I guess it could be that they want the job security of being viewed as irreplaceable so they don’t want anyone else learning and doing their job. Or maybe they have a Type A personality and just don’t want to (or can’t seem to) give up control. Whatever the reason, they are not helping themselves by refusing to delegate work. Think about it. You can come back from vacation and have only 10 items on your to-do list instead of 20 or 30. That will make a huge difference in how quickly you get caught up. No one is suggesting you delegate your entire job or pass off sensitive business matters (plus who else in the office has time for that crap). Instead just choose a few straightforward duties that don’t require your specific set of skills - ala Liam Neeson.

    4. Check in with co-workers. Before heading straight to your desk to check your email (I know that is the first thing you will do), try to check in with your colleagues first. Take 10 minutes to find out what has happened while you were away and if there is anything pressing that needs your attention. This will save you time and help you be more efficient. Rather than reading every email to figure out what priorities you should focus on, you will already know what needs your attention and can address those issues right away.

    5. Focus on priorities. Not every email in your inbox is a priority or even needs a response. Make sure that you sort and prioritize your emails. Here is a little tip - don’t go down the list answering every email starting with the oldest. Many of those emails will have a bunch of cc-ed individuals on them and the chances are (since you told everyone you were going to be on vacation) that someone has stepped up and handled the task which renders that email thread closed. Start from the newest and work your way back. That way you will prioritize the stuff that is actually waiting for you not the stuff that has already been handled.

    Also, in terms of prioritizing, focussing on your work projects is crucial, as well. Make a to-do list for your first week back. Focus first on what needs to be done immediately, not so immediately, eventually and simply go down the list. By the end of the week you will be back on track, all caught up and ready to enjoy your weekend.

    6. Your out-of-office response is your first line of defense--wield it to your advantage

    Your out-of -office autoreply needs to be straightforward, helpful, and honest--but not that honest. I also recommend leaving it up through your catch up period; your coworkers will know you're available but it will help stem the tidal wave of outside inquiries, or at least lower the expectation of an immediate response.

    An out-of-office message directed at external parties should include directions for who to contact a...


    How to Ask For and Get a Raise Jun 16, 2017
    Show notes

    Hello desk directors, cubicle chieftains, open space superintendents, corner office overseers, home den honchos and coffee shop comptrollers. My name is Brock Armstrong and I am… not the Workplace Hero. That’s actually you! You see, the goal of this podcast is to make you into a Workplace Hero. I am merely your virtual assistant on this journey. Think of me as your workplace Jeeves.

    To earn a bigger paycheck, you’ll need to do more than just a top-rate job. An effective strategy for obtaining a raise also requires documenting your accomplishments, understanding your boss’s expectations and researching your employer’s financial health.

    Over at Monster.com they list four of the most common reasons that people don’t get a raise. They are: You Don’t Know the Going Rate, You Don’t Know Your Value, You Can’t Justify Your Value, and You Never Ask.

    The last one is the reason that I have seen the most often. So may great employees, busting the butt, day in and day out for years on end silently wondering “when am I going to get a raise?” Or worse yet, thinking that they aren’t doing as good of a job as they are because if they were “surely I would have gotten a raise by now, right?”

    Before we go any further, I want to direct you to SkywalkerFitness.ca. That’s the coaching business that I run. Whether you want to run a 10k or a marathon, race in a triathlon, put on some muscle, clean up your diet, or get totally ripped, I will create a plan specifically for you. No cookie cutter one-size-fits-all programs, just 100% tailored programs that fit around your life’s commitments. And for being a Workplace Hero, I will give you a special deal on your first 3 months of coaching. Head over to SkywalkerFitness.ca and send me a note referencing this podcast so I can start building you the perfect program to meet your wellness goals.

    Now back to getting that raise you so greatly deserve.

    The thing is, if you don’t ask for a raise and instead you wait for your boss or the company to offer you a raise, without ever raising (no pun intended) the issue yourself, you may never get one. Face it, no one has time in their busy day to keep track of exactly how far above and beyond you are going. And If you don’t have a contract that addresses raises and you don’t ask for one when you feel you can justify it, it’s extremely unlikely that your employer will just make an offer.

    Of course, business being business, you’re not always going to get the raise you want. When that happens, politely and respectfully ask your boss if you can sit down together and determine what specifically you need to do in order to earn the raise in the future. Try to work out deliverables that are as specific as possible and try to pin down a time frame as well.

    Take notes, let your boss see that you’re taking notes, and if possible work up something in writing you can both agree to. Ask for her help in achieving those deliverables. Then report your progress regularly. Once you’ve met those specific goals, it will be very difficult for your boss not to grant your raise or at the very least fight for it.

    Next, identify ways your past work has added value to your employer’s bottom line. Continuing keeping track of this information going forward. More and more, raises are becoming tied directly to performance.

    Once you’ve established your accomplishments on paper – but before you talk to your boss – find out how your employer is performing. And I mean finically. Many organizations have published data that you can read to gauge their financial health. If your employer is in the red and mass layoffs abound, you should probably put off your request for more money until business begins to stabilize. But if you decide now is a safe time to pursue a raise, go ahead and make your case.

    Clearly most companies are not looking for opportunities to hand out money. During the boom era of the late ’90s when talent was scarce and retention was top of mind, nearly the opposite was true. While the corporate landscape is different now, you shouldn’t sit idly by and feel dissatisfied in silence. If you have the evidence that your salary is at sub-market levels, you should speak up.

    Your organization has invested time and money in you. Savvy bosses understand that unhappy and underpaid employees are under-performing employees, which helps no one. It’s also a drain on their time to have to re-hire and train a replacement that fits the corporate culture. So if you have a legitimate request, you do have a certain amount of leverage here.

    I think it’s always a good idea to ask for a raise, even when employers are not handing them out, but only when that discussion is tied to performance. Employees should keep careful records of how their actions helped the bottom line of their company, or helped other team members improve the bottom line of the company. The fact is that no one is going to hold your hand and remind you of the great things you did all year. So keep track and share them with your manager at the appropriate time.

    So on that note, here are even more helpful suggestions that I found over at Forbes.com

    1. Know your value. Do the proper research to figure out what you’re worth, even if it means going on interviews or using resources like Getraised.com, Payscale.com, or Glassdoor.com. If you find out you’re underpaid, you can use that to negotiate an increase. Simply present what the field generally pays, and why you believe your performance is at the top of your field.

    2. Know the number. Once you do the research, figure out what you think is a fair amount of money to ask for and have that number in your head when you ask for a raise.

    3. Schedule a meeting. Find a time that works best for you and your boss and give your boss a head’s up that you want to chat about your career growth so that you both have ample time to prepare. No one wants to talk about this stuff on a whim.

    4. Practice salary negotiations. This can be a difficult or awkward conversation so I recommend that you practice with a friend who can be a tough negotiator. Subconsciously when you have the real talk, your brain will fall back on the tactics you prepared.

    5. Start on a positive note. Kicking off the conversation with something like, “I really enjoy working here and find my projects very challenging. In the last year, I’ve been feeling that the scope of my work has expanded quite a bit. I believe my roles and responsibilities, and my contributions have risen. I’d like to discuss with you the possibilities of reviewing my compensation.” Or, “I’d like to discuss my career and how I can do my best work.”

    6. State your case, and then pause. Listen to what your manager has to say. Depending on the response, gauge how much detail you now need and how much back up support you require. You may be surprised with very little resistance but it’s still best to be prepared for a lot.

    7. Be specific. Give your boss a range for the raise you want, and explain why. Be prepared to say, ‘After a lot of research, which I have here, and how I feel I have contributed to the company, I would ask for you to consider an increase of $5,000 to $7,000. It has been X amount of time since my salary was last reviewed. I greatly appreciate your consideration.’

    8. Bring your personal kudos file. Bring a list of your key achievements, and focus specifically on the areas of accomplishment that are important to your manager. Bring up your strengths and talents, your accomplishments, your desire to do even more, and your ideas and plans for the future in your role at the organization. If you put enough consideration into this, they can’t help but consider your request.

    9. Don’t be aggressive. Be diplomatic, well-prepared and assertive, but ...


    Dealing with Illness at Work Jun 09, 2017
    Show notes

    Hello cubicle coughers, open space sneezers, corner office blowers, home den fevers and coffee shop sore throats. My name is Brock Armstrong and I am… not the Workplace Hero. The goal of this podcast is to make you into a Workplace Hero. Plus I am currently not feeling all that heroic.

    If you have been listening to this podcast for a while, you may have noticed that my voice sounds a little different than usual. That is because… I am sick. Yep. I have a cold. In June! How lame is that? Luckily, I am nearly over it and I am also hopped up on cold meds… which could also account for why I sound weird. In any case, today’s topic is timely because it is all about being sick in the workplace.

    The Center for Disease Control and Prevention (CDC) says people with the flu can spread it to others up to about six feet away, mainly by droplets made when they cough, sneeze or talk. A person can also get the flu by touching a surface or object that has the virus on it, and then touching their own mouth, nose or eyes. Basically, any bodily opening will do.

    If you work in an office, as many of us do, chances are you sit (or stand) within six feet of a colleague and touch dozens of their icky contaminated surfaces each day. But the good news is, there are steps you can take at work to help reduce your chances of getting (or spreading) the flu.

    Before we get to that, I encourage you all to visit the webpage workplacehero.me/weightless. That link will take you to where you need to go to find everything you need to know about a new project that I have started with the Nutrition Diva herself, Monica Reinagel. The catch phrase for this project is: Are you ready to stop dieting and start weighing less? The program I am talking about is called Weightless and it is a structured lifestyle change program that combines nutrition science, behaviour modification, professional guidance, and community support. This evidence-based approach is based on research led by the National institutes of Health and has helped thousands of people permanently shed fat and lower their risk of diabetes and other diseases. This is not a diet or an exercise program. You won't be counting calories, measuring foods, eating special bars or shakes, or following rigid meal plans or workout regimens. You will not have to eliminate your favorite foods, battle constant hunger, feel awkward at professional events, or gnaw celery sticks at special occasions. To find out more, head over to workplacehero.me/weightless and sign up now.

    Ok… now back to how you can defend yourself and protect your coworkers from disgusting illnesses in the workplace.

    The first thing you can do is clean and disinfect commonly touched surfaces. Viruses on surfaces like sink faucets and door handles can spread rapidly, especially in public places such as offices and schools.

    A study for The Healthy Workplace Project by Dr. Charles Gerba of the University of Arizona found that implementing the program’s “wash, wipe, sanitize” protocol in the workplace reduces the probability of catching the flu or common cold by 80%. It can also reduce the number of surfaces contaminated by viruses by 62%.

    Notice that I didn’t use the word ‘germs’ like they do in the commercials for those overly ambitious cleaning products. Wondering why? Well, its because germs aren’t a thing. They don’t actually exist. They are little animated monsters that have been made up to scare you into buying way too much hand sanitizer. When people say the word germs, they really are referring to the microscopic bacteria, viruses, fungi, and protozoa that can cause disease. Most of which can be washed away with good old water and some regular soap. The only time I will ever advocate using a sanitizer is when you are very sick, very contagious and not able to stay home from work.

    Ok… I will get off my non-antibacterial soapbox now and get back to the tips.

    The next tip is… I already mentioned it but I will say it again - wash your hands with soap often. This is especially important before eating, after using the restroom and after being outside. Use regular soap and warm water for 20 seconds. It is also important to wipe you hands dry with a clean, fresh towel because friction actually plays a large part in the hand cleaning process.

    The next tip is one that some people might be afraid to talk about but I am not because I like science - get vaccinated. Get your flu shot. According to the CDC, an annual seasonal flu vaccine (either the flu shot or the nasal-spray flu vaccine) is the best way to reduce your chances of getting the flu and for most of us more importantly it is the best way to reduce your chances of spreading it to others. Yes, maybe you are not afraid of getting sick but that immunocompromised infant or nice old lady on the bus may not be so cavalier with their health. Don’t be selfish, it’s just a tiny needle.

    Next tip is to take steps to prevent the spread of germs. Cover your nose and mouth with a tissue when you sneeze and then throw the tissue away. If you don’t have a tissue handy, use the inner part of your sleeve at the elbow, just like Dracula does! One sneeze can spray up to 3,000 infectious droplets into the air at more than 160 kph.

    Here’s a good tip that I didn’t think of until I read it on Forbes.com - wash your coffee cup with hot soapy water. If people around you are getting sick, the things that we drink from offer a quick way for germs to enter our system if they inadvertently become contaminated. And no, that cursory rinse isn’t enough to remove the contamination, so give it a good wash.

    Next tip - if you are sick, stay out of the office kitchen. Most people don’t realize that office kitchens are often a breeding ground for the flu. Try not to share eating utensils, dishes and linens if possible. And if you do, take responsibility and wash them yourself. Don’t leave them for someone else to deal with. Come on!

    Here is a bit of an antisocial tip: limit interactions with co-workers and avoid shaking hands with people. Few people will take offence if you offer the lighthearted response that with the flu going around, you’d rather be safe than sorry.

    You’ll also want to limit casual conversations with co-workers if there is an illness outbreak. If a co-worker shows signs of the flu, politely ask them to go home if possible and if they don’t, try to keep your distance from them. Remember the 6 feet rule.

    All in all this is likely the best tip: maintain a healthy lifestyle. Get plenty of sleep, stay hydrated, exercise in the fresh air, eat plenty of vegetables and fresh meat and avoid sugary fruits, treats and beverages. But interestingly enough, being well-rested is one of the greatest ways to avoiding getting sick.

    And the final tip for today - if you get sick, stay the hell home! If you do get sick and have flu-like symptoms, the CDC recommends that you stay home for at least 24 hours after your symptoms start to improve. If you can, stay home longer but that is when you are likely not contagious any longer… but that doesn’t mean you should do around coughing on everyone and sneezing into the open air!

    If you decide calling in sick is the right decision for you (which it always is), here’s how to go about it:

    - Follow your company’s procedure for calling in sick. Find out if you’re required to call HR and/or your immediate supervisor, and contact them immediately. - Try to give your employer sufficient notice, if possible. If you’re not feeling well at night, let your supervisor know you might not be able to come in the next day. - Notify your immediate supervisors and managers via e-mail and phone. This ensures the message is received in a timely fashion and they can get someone to cover for you, if necessary. - Always notify the people you work with on a daily basis and communicate your list of urgent...


    How and When to Say No Jun 02, 2017
    Show notes

    Hello desk deterers, cubicle closers, open space offenders, corner office combatants, home den defenders and coffee shop conquerors. My name is Brock Armstrong and I am… not the Workplace Hero. You see, the goal of this podcast is to make you and me and anyone else we can hooked into a Workplace Hero. You can think of me as your dealer… of helpful ideas.

    I don’t know who actually said it first but I first heard it from Derek Sivers (the guy who started CD Baby and then later sold it for like a bazzilion dollars). He wrote in Aug 2009: There is no “yes.” It’s either “HELL YEAH!” or “no.”

    Use this rule if you’re often over-committed or too scattered.

    If you’re not saying “HELL YEAH!” about something, say “no”.

    When deciding whether to do something, if you feel anything less than “Wow! That would be amazing! Absolutely! Hell yeah!” — then say “no.”

    When you say no to most things, you leave room in your life to really throw yourself completely into that rare thing that makes you say “HELL YEAH!”

    Every event you get invited to. Every request to start a new project. If you’re not saying “HELL YEAH!” about it, say “no.”

    We’re all busy. We’ve all taken on too much. Saying yes to less is the way out.

    I love that. And I try to use it in my life as often as possible but what about at work? Can we apply the same rule there? Aren’t we required to say YES when we are getting paid to basically do what we are told? Turns out, the answer is much more complicated than that.

    If you feel weird saying no at work, you are seriously not alone. You may think people will dislike you, think you are entitled or question whether you are a team player but as paradoxical as it may seem, saying no at the right time and place can help your career. Elana Lyn over at Forbes.com spoke to successful women to find out when to say no at work (and why it’s crucial).

    “If you aren't getting paid to do something and the task will take away time from accomplishing what you are paid to do, saying no demonstrates your commitment to your role and the value of your time.” — Eileen Carey, CEO of Glassbreakers

    “My best tip for saying no is to be straightforward and not dance around the subject. Explain that the task, project or activity doesn’t align with your current priorities and, if the situation changes, you will revisit the topic. Also, sometimes you can suggest an alternative solution. Remember, everyone has to say no at some point, so the person will respect your candor.” — Johanna Lanus, CEO and founder of Work With Balance

    “Asking why is a good substitute for saying no because it forces the opposite side to explain and justify her point of view. Asking why allows you to present your side too. While you might not agree with the justification, you will better understand where your boss is coming from.” — Liz Wessel, CEO and cofounder of WayUp

    “Part of doing any role well is hearing out any and all opportunities that come your way, such as proposed partnerships, co-marketing or cross-functional projects. At the end of the day, however, you have a limited amount of time and resources, and it's your job to make sure you're spending these resources on the highest-impact endeavors.” — Alexandra Friedman and Jordana Kier, cofounders of LOLA

    “You should say no when it is going to set a precedent that you aren't comfortable with or that might be harmful moving forward. It is also important to say no when you know that you won't be able to deliver.” — Amanda Greenberg, CEO and cofounder of Baloonr

    Saying no will provide you with the time and energy to focus on the work that will move your career forward. Remember, as Elana Lyn over at Forbes.com says: No is a complete sentence.

    As pithy as that thought is, I think it is extremely important to not be flippant or careless with your no. As some of the quotations I just read highlighted, the manner in which you say no is as important as the reason you say it. So, here are some tips to say no with style and respect.

    It can be a little intimidating to push back when your boss asks you to do something. So, skip the flat, “ no ” or an awkward, passive aggressive, “Well, umm, see I would, it’s just you’ve assigned me so much work in the past two weeks that I’m busy working on everything else you asked, so I, uhh, don’t think I can.”

    Instead, try, “Thank you so much for thinking of me for this, but I was planning to spend this week working on X,Y and Z projects.”

    This approach works for a couple of reasons. First, it’s flattering that your manager thought of you (after all, you want to be top of mind when new, exciting projects come along!). Second, if your boss knows this new task is more important, it invites her to say, “Let’s push those other projects to the backburner,” and make sure you’re on the same page as far as priorities go.

    When saying no to your employees or the people you manage, you want to encourage brainstorming and love when your employees come to you with new ideas. However, sometimes you already have a clear plan in mind, and what you’d really like is for your employees to execute and follow it.

    Of course, “No, we’ll be doing it my way,” never put anyone in the running for the Best Boss in the world award.

    Instead, you want your message to be that while you appreciate employee input in general, this is a project where it is really important that everyone follow the plan exactly. Remember: You always want to offer a “why” in addition to your “no” so that it doesn’t just sound like you are being an A-hole.

    Try this: “Thanks for sharing those suggestions, buddy. For this particular project, we need to follow the directions exactly as they’re outlined if we want to meet our deadline. We’ve gotten approval on this plan, and any changes might send us back to the drawing board. As always, please let me know if something is unclear or if you have any questions.”

    When you are saying no to a client you don’t want to come off as patronizing to someone who is by definition your patron. Yes, they hired you because you know what you’re doing but they’re also paying you, unfortunately That means they get a say in the direction of your work.

    The first thing you should do is let the client share their thoughts—fully. You may be tempted to cut them off as soon as they start into an idea that you know would be unpopular or infeasible, but if you stop them there, they’ll think you might not get it. As they speak, listen for key concerns they’re mentioning or key issues they think the new approach is solving.

    Then, when you respond with your plan, emphasize how you’re addressing the same issues (as opposed to how you’re shutting down their plan). It should go like this, “I hear your concern that you aren’t sold on the proposed new hoojamawhatzit. However, I worry the one you suggested is very similar to the competition, and I know one of your main goals is to stand out in the field of hoojamawhatzits. May I walk you through how we came to this one and a few other hoojamawhatzits variations you may want to consider?”

    In general, before you even consider saying no, you need to first affirm for yourself that this is an appropriate time to say it. Your inner voice of doubt will make you feel guilty or wrong but if you access your inner voice of reason, what would it say? Would taking on more work jeopardize the quality of your performance, the goals of the team, or most importantly your well being?

    To that end, here are some ideas on how to say ‘no’ from a Globe and Mali article by Eileen Chadnick called “Five ways to say 'no' without jeopardizing your work reputation”:

    1. Speak from a voice of responsibility: It is your responsibility to ensure others are aware of the assignments you are already committed to – especially since you get assigned work from d...


    Telecommuting - The Art of Working At Home May 26, 2017
    Show notes

    Hello cubicle avoiders, open space ostracizers, corner office curtailers, home den dwellers, and coffee shop congregators. My name is Brock Armstrong, and I am… not the Workplace Hero. It’s true! I am learning this workplace stuff along with you, episode by episode, we are both learning to flex our day job muscles at the same time. You can think of me as your workplace safety net.

    Before we get started with today’s topic… Did you know that there are show notes for all the podcasts over at the website www.workplacehero.me? There is. Quite robust ones at that! I know that the majority of you are listening to this podcast while you are on the bus, in your car, at the gym or otherwise not near a pen and paper - so to take the onus off of you having to try to remember the important points and valuable takeaways, I am making it easy for you. The only thing you need to remember from this episode is www.workplacehero.me/home. Slick eh?

    Ok, here we go!

    The other day I posted a short video on Instagram and Twitter asking people what they thought the next episode should be about. I suggested two options: How To Ask For A Raise and How To Prepare For A Big Day (like a presentation or the final sprint on a big project). Well, a fellow with the Instagram handle WholeDoods wrote back (quite quickly, I might add) with a great suggestion. He said: how about “The perils of working from home...how to not turn into a weird recluse who never puts on pants etc.” I wrote back (quite quickly) saying: “That's a good one! I could have fun with that. Thanks!”

    So that is exactly what we are going to cover on today’s episode. The good, the bad, the awkward and the comfort or working from home.

    I have been working from home on and off (mostly on) since 2010 and I have made some mistakes along the way that I like to think I have learned from. I have also made some advances in my setup, my workspace, my gear and my work hours over those years. Along with some help from a few articles, I found at Forbes and Inc.com, I will now endeavour to help you avoid the mistakes that I have made.

    Working from home is great on so many levels. Not having to commute saves money and time and can actually make you happier (as we learned in the episode at workplacehero.me/commute). A plethora of free tools make it dead simple to check in with a decentralized office or teammates that may also be working in their homes, scattered around the globe. And… yes, if you want to work in sweatpants or pajamas, you certainly can. I don’t do it often but I have been known to rock the old sweat-shorts.

    But there are challenges, as well. How do you keep from getting distracted by things like dirty dishes or that pile of laundry? How do you handle a spouse, partner or roommate who also happens to be home during the day? Also, how the heck do you get anything done if you have kids around?

    I may not have (or have found in my research) all the answers but here is a decent list to start with.

    1. Make A To Do List:

    First, go to workplacehero.me/todo and listen to that episode. Now, identify what needs to get done every day and make sure to do it. As long as I have a plan on how to complete the list of daily tasks on my personal to-do list, it doesn't matter if or how I may be interrupted or what my actual work hours are, as long as I get things done by the end of my day.

    2. Use the cloud:

    Klaus Sonnenleiter, president and CEO of Franklin Lakes, insists that important documents need to be uploaded to a cloud storage service such as Dropbox or Google Drive. This way you can log in from anywhere and never need to worry about having your files with you. That can come in very handy for those of us who like to get out of the house occasionally and work from a coffee shop or shared workspace. No need to drag along external hard drives.

    3. Get dressed:

    I find that the most important thing for me is to keep a regular routine and that means that I shower and dress every day as if I were going to an actual office. Getting dressed makes the home office feel more like a real office and it reminds everyone, especially you, that even though you may be sitting at the kitchen table staring at your laptop, that you are actually indeed working.

    4. Don't let friends or family members interrupt you:

    Boundaries are only as effective as they are enforced. I have joked for years now about getting a hat that says “I am at work” that I can put on to remind my partner that I am indeed “at work” even if I am standing at the window staring at the trees. I have not invested in said hat yet but I do get great results for a quick “working”.

    Catherine Simms, co-founder of the company Whiner & Diner, also has this advice to avoid drop-in visitors. "I just tell them that it is not a good time [and] over the weekend would be better," she says. She also instructs them to call first to see if she's home. Then when they do she doesn't pick up, at least during work hours.

    Here's an idea from John Meyer, CEO of Miramar. He advises that you hang or tape coloured construction paper on your office door. Tape the red paper up when you cannot be disturbed and the green paper when it's OK to come in. Yellow paper means to check first. He ads that kids, no matter what age, understand this message and actually kind of enjoy playing along.

    5. Get out of the house occasionally:

    Even in the most awesome of home offices we can fall into a routine, and a routine is the enemy of creativity. Changing your environment, even just for a day, brings new types of input and stimulation, which in turn stimulates creativity and inspiration.

    It sounds counter-intuitive, but working from a bustling coffee shop or a shared work space can be less distracting than working from a quiet office. Being surrounded by awesome team- and officemates means being interrupted for water cooler chats and work questions. Being interrupted kills productivity. The coffee shop environment combines the benefit of anonymity with the dull buzz of exciting activity. Unlike working at home, with the ever-present black hole of solitude and procrastination, a coffee shop provides the opportunity of human interaction, but on your terms.

    6. Invest in creating a comfortable office:

    Deb McAlister-Holland, a freelance marketing professional in the Dallas-Fort Worth area, says the $5,000 she spent remodeling her home office was the best thing she ever did to increase her productivity. I agree! I love my current home office. I have a sit-stand desk from ikea, some awesome 1950s robot artwork on my walls, a ton of plants, plenty of natural light and a lot of storage space to keep everything neat and tidy.

    I would encourage you all to establish a few different working locations around the house as well. One where you can stand, one where you can sit, even one where you can squat or kneel. If there is one thing we have learned in the past 14 episodes of this podcast it is that we need to vary our body position as often as possible throughout the day - so take the time to establish that in your work habitat so it is easy and automatic rather than a chore to relocate depending on your task.


    Ergonomics w/ Elle Russ May 19, 2017
    Show notes

    Guest Hero: Elle Russ, writer, actor, life coach and host of The Primal Blueprint Podcast.

    Human-factors engineering, also called ergonomics or human engineering, is the science dealing with the application of information on physical and psychological characteristics to the design of devices and systems for human use.

    Over at WorkSafeBC.com (the Workers’ Compensation Board in the Canadian province of British Columbia) they say: Ergonomics matches workplace conditions and job demands to a person's capabilities, to improve worker safety and productivity. Applying the science of ergonomics can be especially helpful in reducing the risk of musculoskeletal injury (MSI), which is the most common work-related injury in B.C.

    What is a musculoskeletal injury, you ask? Well, Musculoskeletal injury (MSI) is an injury or disorder of the muscles, tendons, ligaments, joints, nerves, blood vessels or related soft tissue including a sprain, strain and inflammation, that may be caused or aggravated by work.

    MSIs can affect the body’s soft tissues: the muscles, tendons, ligaments, nerves, blood vessels, as well as the joints of the neck, shoulders, arms, wrists, legs, feet and back.

    The main physical risk factors for MSIs associated with the demands of a job include: - Force: exerting force on an object as part of a task - Repetition: doing a task that uses the same muscles over and over with little chance for rest or recovery - Work posture: the position of different parts of the body when taken outside of the comfortable range of motion (awkward posture); usually combined with static posture (i.e., holding a posture for a long time) - Local contact stress: a hard or sharp object coming in contact with the skin

    For each of these risk factors, it is important to consider magnitude, frequency, and duration of exposure.

    Just as a proper diet is made up of a vast array of nutritional components, proper alignment is made up of nutritional loads – varying, unique deformations to the physical structure that result in a particular genetic expression that deems your structure. -- Katy Bowman

    Important links:

    Our guest Hero's website: www.elleruss.com The article at WorkSafeBC.com Katy Bowman's article on called Thinking Outside the Chair


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