STOP SPAM

When I turn on my computer either when I am at work or at home I have more junk e-mails than anything else! What about you? Most of us have at least 3 or more unwanted e-mails per day. Here are some ways to minimize the risk of receiving these "junk" e-mails:

Use a separate email address when you post to newsgroups and mailing lists. Never use this email address for personal email. For example, most Internet Service Providers offer their users the option to set up a second user name for free. You should use that second username for those types of postings. Then, you can just discontinue using that user name if you start to get too much spam.

NEVER buy anything from a company that spams. Don't visit their sites or ask for more information.

For more information, go to www.scambusters.org/stopspam.

---

STOMP OUT STRESS

First you must recognize the signs of stress or a stressful situation. Separate yourself from the situation. This gives you a much better perspective of what you are going through. Next determine whether you are facing physical or mental stress. Some examples of physical and mental stress are as follows:

Physical Stress

• a Rapid heartbeat
  
• a Headache
  
• a Stiff neck
  
• a Upset stomach, nausea or diarrhea
  

Mental Stress

• a Irritability
  
• a Frustrated
  
• a Hard to concentrate
  

Now that you made the determination of which type of stress you are feeling, let's talk about relieving the stress. There are simple, effective techniques to get some relief. These techniques are for relieving mental as well as physical stress.

• a Listen to some music
  
• a Take deep breaths
  
• a Exercising (check out our exercise techniques below that you can do right at your desk)
  
• a Take a walk; Escape from your environment
  
• a Let yourself laugh, especially when you feel grumpiest
  
  

OK, now that you feel somewhat better, the following are some ways to decrease and prevent stress:

• Prioritize – make a list and stick to it
  
• Manage your meetings – do not overbook yourself – be sure to leave time in between meetings
  
• Think more positively
  
• Follow the relief techniques mentioned above
  
  We hope that this column helped you on your daily journey.
  
  

"DESKERCISE"
In other words, exercise at your desk. Below are some simple techniques to follow. Not only will you get exercise while doing them, they will also help you relax. We chose one exercise for each part of the body. All of the information below was found on www.intelihealth.com.

Facial Exercises:
While sitting, squeeze your eyes and close your mouth tightly. Hold for five seconds, then release. Repeat several times.

Finger Exercise:
Start with your hands in front of you, looking at your palms. Stretch your thumb across your palm and gently close your fingers over it in one smooth motion. Stretch open your fingers and thumb. Gently fold your fingers into your palm and close your thumb over them. But don't make a tight fist. Stretch open your fingers and thumb again. Repeat three to four times.

Shoulder Exercise:
Loosen up your shoulders, chest and back with this "funky chicken" exercise. It takes only a minute and releases a lot of tension in your upper body. It can be done from either a sitting or standing position.

Place your fingertips on your shoulders, elbows pointing out to the sides. Pull your elbows back as far as you can. Push your elbows forward and try to touch them together. Repeat 10 times. Now, keeping your fingertips on your shoulders, lift your elbows up and then push them down to your sides, as if you're trying to fly. Repeat 10 times.

Back Exercise:
While sitting, extend your arms in front of you and lift them slowly straight over your head as your inhale deeply. As you exhale, let your arms, head and shoulders curl down and dangle toward the floor. Curl back upward, slowly and gently stretching the spine. Repeat three times.

Leg Exercise:
This is a good stretch for your lower body that you can do while sitting. Not only does it stretch your hamstrings — the group of muscles in the backs of your legs and above the knees — but you also will feel it working the quadriceps muscles in the fronts of your leg

Sit back and place your hands under your right thigh. Pull your knee toward your chest then extend the leg straight in front of you as far as you can. Repeat with your other leg. Do three to five times with each leg.

Neck Exercise:
Relax your shoulders and let your head roll forward, chin to chest. Slowly rotate your head in a circle without straining your neck. Repeat five times. Relax, and rotate in the opposite direction and repeat five times. Try not to raise your shoulders as you do this exercise.

Arm Exercise:
This stretch relieves tension in your arms, sides and waist. It feels great when done slowly and smoothly, so take your time and don't rush it. Perform the stretch first thing in the morning and periodically throughout the day.

Stretch your arms up, one at a time, as high as you can, as if you were trying to pick an apple from a tree. Repeat 10 times, alternating sides.

Upper Body Exercise:
This torso twist stretch for the entire upper body can be done sitting right in your chair at the office. Perform it several times a day, whenever you get that "tense" feeling in your body.

Buttocks Exercise:
Tighten and squeeze your buttocks, hold five to 10 seconds, and release. Repeat six to eight times. Really concentrate on the "squeeze" for maximum results.

Ankle/Feet Exercise:
Sitting in a chair, lift, then rotate one foot to "write" each letter of the alphabet. Switch feet and repeat. This helps keep foot muscles limber.

---

MOVE IN/OUT GUIDELINES

The following was taken out of the tenant manual and is for all of the buildings. If you have any further questions, please contact our office at 201-712-1000.

MOVING POLICY
The following rules pertain to moving furniture, equipment and supplies into and out of Building.

Any movers who do not adhere to the following rules will not be allowed to enter the premises or will be required to discontinue the move.

• Clean masonite sections will be used as runners on all finished areas where heavy furniture equipment is being moved with wheel or skid type dollies. The masonite must be at least one-fourth inch thick, 4' x 4' wide sheets in elevator lobbies and corridors, and 32" wide sheets through doors in Tenant space. All sections of masonite must be secured to prevent sliding or tripping hazards.
  
  
• The movers must provide and install protective coverings on all walls, door facings, and other areas along the route to be following during the move. The Management Office staff will install protective coverings inside elevator cabs. These areas will be inspected for damage after the move.
  
  
• Any damage to the building or fixtures caused by the move will be repaired or paid for by the Tenant.
  
  
• Complete office moves or the moving of large quantities of furniture, equipment or supplies must be scheduled at least (1) week prior to the scheduled move
  
  
• The moving company must make arrangements with the Property Management Office for the use of an elevator for each move. The Property Management Office will arrange for the Building Manager to be on hand during all moves, and the Tenant will be charged for these employees' time. If the move is performed after hours, a minimum of four hours will be billed to the tenant for the Building Managers' overtime.
  
  
• The moving company will be required to remove all boxes, trash, etc., when leaving the building. Any materials left behind will be disposed of and charges for this disposal will be sent to the Tenant.
  
  
• The moving company will be required to provide the Property Management Office with a Certificate of Insurance.
  
  

MOVE-IN PROCEDURES
Matters requiring pre-move attention include the following:

• Arrange for telephone service. Please notify the Property Management Office of any planned telephone installation that requires access to switching gear located outside your space or for above-ceiling, through-wall or through-floor installations. We do not allow a telephone company to run exposed wire around doorframes or through the leased property to the detriment of the appearance of your space and the building.
  
  
• Arrange for moving company services. Please follow the moving policy previously listed.
  
  
• Notify the Property Management Office of your confirmed move-in date to enable the office to reserve the required elevator.
  
  
• Arrange for additions to the directory and order signage with the Property Management Office. All signage must conform to the Building's standards and have the Landlord's prior approval.
  
  
• Arrange for keys and access cards with the Property Management Office.
  
  
• Call Post Office to have mail forwarded to the new building.
  
  

MOVE-OUT PROCEDURES
At least one week prior to vacating your suite, please notify the Property Management Office of the exact move-out date and time. Typical information required for move-outs in as follows:

• Notify the Property Management Office of moving date for the use of the building elevators.
  
  
• Advise the Property Management Office in writing of all persons to be removed from the lobby directory.
  
  
• Arrange to turn in all keys and access cards, properly marked, or you will be charged.
  
  
• Provide a forwarding address and phone number to the Property Management Office.
  
  

Follow the moving policy listed above.

back to top

---

WHEN WORK IS A PAIN IN THE BACK

Ergonomics
Can my PC hurt me? May sound funny to some, but it happens to millions of people a day. If you are in the working force, there is a good chance that you have a desk and use the computer everyday.

Ergonomics is the applied science of equipment design, as for the workplace, intended to maximize productivity by reducing operator fatigue and discomfort. This definition was taken directly from dictionary.com. Computer ergonomics involves the factors that affect your health and ability to work on a computer, including your posture while at your computer desk, your workstation configuration and other elements such as light, and noise. It is ultimately geared to improve healthy work habits and prevent injury and stress.

Guidelines for proper computer usage varies across the different researches and the statistics they have gathered. The bottom line is, if you feel pain when you use your computer, you should consult a medical professional.

No information presented in this article should be considered a substitute for professional medical advice.

Preventing the Pain

Computer Positioning:
Monitor:

The monitor should be between 18 x 40 inches away from your eyes. It should also be at eye level, this reduces the stress on your neck. It should be directly in front of your body. Also make sure to minimize glare on your monitor.

Keyboard:

The position of your keyboard should be approximately 25" off the ground.

Mouse:

The mouse should be the same level as your keyboard.

Computing Posture

Feeling comfortable using your computer.

90-degree angles. Your knees, hips, and elbows should be somewhere around the 90-degree mark.

Flat Wrists: Keep your wrists flat so that your hands are even with your arms.

Relaxed Shoulders. Avoid hunching your shoulders to reduce tension.

Straight back. Don't slouch, and don't angle your back too far backwards.

Flat Feet: Keep your feet flat on the floor. Use a footstool if necessary.

Head and Neck Straight: You want to keep your head level to prevent stress on your neck.

Use Armrests. When you are not typing or using the mouse, keep your arms on your armrests. Do not hover your hand over the mouse while waiting for a web page to load.

There are some companies that cater to your ergonomical needs. They make special pillows for the lower back, adjustable chairs, even special keyboards.

More things that are suggested are taking breaks, move around, take a walk, and be sure to stretch your arms and legs frequently.

All of the information above was gathered from various websites.

back to top

---

EMERGENCY SUPPLY KIT

Having a three-day supply of food, water and emergency supplies are a great idea. You should keep a duffel bag stored in your desk, car and also at your home keep it handy so that in case of an emergency, you can just grab it and go.

Some very important things to have in this emergency kit would be as follows:

• Water is a must! You should pack 1 gallon of water per person per day.
  
• Food
  
• Crackers
  
• Cereals
  
• Granola Bars
  
• Canned fruits and vegetables (don't forget to include a non-electric can opener)
  
• Utensils for food items
  
• First Aid Kit
  
• Flashlight
  
• Batteries for flashlight
  
  

If you would like to know exactly what your first aid kit should consist of or have any additional questions about the emergency supply kit, you can visit http://www.fema.gov/.

back to top

---