Thursday, July 16, 2015

5 Things necessary to have a productive, balanced, & healthy life


What does your typical workday look like? If you are like most of your colleagues: You can function on minimal sleep; your smart phone is the first thing in the palm of your hands at 6am as you respond to emails and sip on your early morning caffeine fix. Chances are you are constantly rushing - speeding to make the traffic light, running to a board meeting, hurrying to impress a boss. You relentlessly check your messages as you grab something to eat, rarely having the time to take a break. Between your client meetings and work events you have no time for a personal life. And before you know it in the endeavor to juggle this continuous stream of projects, deadlines, and obligations, you forget to simply stop and breathe.
R.E.I.M.S (pronounced rhymes) are the FIVE things you can do to live a more productive, balanced, and happy-healthy life. 
Rest: Paradoxically it is often doing less than can help us achieve more. In an economy where the payoffs benefit those who work longer hours, we often forget that our energy is finite and overspending it eventually leads to diminishing marginal returns. Taking a break to rest both physically and mentally helps renew this energy and exert it more efficiently.
Exercise: Working out not only helps lose those few extra pounds but also the stress and anxiety that characterize today’s fast-paced job environment. Physical activity releases endorphins, the brain’s feel-good neurotransmitters. Even a quick jog or a short game of tennis can help us forget about your daily worries, feel more relaxed, and thus work more effectively.
Invest in relationships: Investments should not be restricted to assets and stocks but should also extend to our personal lives. Devoting time and care to interpersonal relations builds a support system that we can depend upon. This can become an important stress buster, a way to gain new perspective, a source of self-worth and assistance. Your family and friends are the ones who will take care of you on a hospital bed; not your stock. Please, take them seriously and this will result in happier and more fulfilled lives.
Meditation and Mindfulness: Taking a timeout to practice meditation and mindfulness can help produce a deep state of relaxation and tranquility. The moment-to-moment awareness that is crucial to this technique reduces stress and boosts emotional well-being. Focusing on the present instead of worrying about other problems can help ease tensed muscles, increase self-awareness, and even gain greater clarity. 
Sleep: Contrary to popular practice, sufficient sleep is crucial to performing well at work. A recent research studied nearly 400 employees to show that less than 6 hours of sleep is a strong predictor of on-the-job burnout. Sleeping well at night and taking daytime naps reduce the drowsiness and exhaustion that often impede productivity. It restores the body and rejuvenates the mind, thus boosting performance.
 Although conventional wisdom asks us to work long and hard, slowing down can be beneficial for both our health and our productivity. A walk around the block, grabbing lunch with friends, or lounging on the couch are simple measures that go a long way in making our lives more balanced while also improving outcomes at work. For all of you who are overworked and overwhelmed it is time to hit the pause button and take these few simple steps.Thus, the next time you are rushing to meet a deadline remember to slow down and breathe.

Remember, Life is  marathon not a sprint!


Wednesday, October 12, 2011

Super Productive September


Mobility for ALL!!

I was approached by a Germany girl who introduced herself as a ‘fan’ who is volunteering here in Uganda; with a cup full of enthusiasm she said “I only just found out about you guys the other day!” What you do is Awesome! “You should let people know what you do; it’s amazing”. Do you have a website?” I explained that we do and it is still under development. The ‘fan’ said that she thinks lots of people would be interested to know what we do and they would be more than happy to get involved in one way or the other and help reach out to more people. The energy and enthusiasm she had spread a huge smile on my face.

Yes, CA Bikes Uganda has spread its wings way larger than the initial “Pedal or Power Project.” They talk about CA Bikes on local radio stations, the politicians and government officials mentioned it in the parliament of Uganda and many people seem to be pretty excited about what we do; which is super encouraging. Keep us in your prayers and support to keep our focus.

Here is what we have been up to it the month of September.

Bike Distribution
This has been very exciting month for many reasons among those are the bicycles give out. We have given up to forty bikes and hope to make it to may be 100 by the end of this year. We have about 200 new applicants on the waiting list for new bikes or wheelchairs. I can tell you for sure nothing feels gratifying like smiles on these young men’s faces after receiving a new bike. I do feel that joy up close and personal for I was once in those shoes. I will write up some stories of some these kids; they are amazing. Some of the stories are just too sad and hard to believe. For now it’s just the excitement. NO Sad storiesJ!
Bike Production
   
We have assembled a number of bicycles of different types and as depicted from the above pictures distribution is an ongoing everyday activity. After carrying out a thorough investigation and assessment we give out bicycles to the competent and most deserving kids.
Machine Shop:
We have successfully acquired basic tools to have a simple bicycle frame-building machine shop to produce: Bicycles, wheelchairs, and other forms of tricycles to meet most poor family mobility needs. Here is a list of tools we have in our machine shop.
A Grinder,  a bender, welding machine, a system of brazing equipment(i.e. gas tanks and the pipe lines) vice, Hack saw, hammer and other small but useful tools.
Power grinder                                Pipe bender                                      Welding machine
Vice                                                                       Brazing system
With the help of the above tools we have so far produced four distinct bicycle types from used pipes, water pipes and/or sheet metal.
Here are some locally make CA Bikes from either water pipes or scrap metal
1.      CA Load Carrier:
This is one of a kind type of bicycle targeting to help the poor especially farmers in transporting their produce to the market to help better their lives.


2.      CA Tri-Bike
In my July letter home I briefly mentioned the high need for wheel chairs in this region. Am happy to announce that we have successfully produced a one of a kind cost effective prototype wheelchair ready for mass production. We make them out of water pipes and a few purchased spare parts. This tri-cycle is built from the least amount of materials possible to keep it light weight and most important cheap to produce. The production cost is one fourth of a typical wheel chair on the US market
This bike targets people with disabilities from disadvantaged social and economic backgrounds in Uganda and the surrounding regions. This bike’s distinct features make it perfect for East Africa’s terrain and most important it’s easy to use for the recipient.
It has a head lamp powered by a little dynamo meant to help with light for long distance commuters on their way home in the dark.
Its high profile tires make it suitable for the rough roads.
We also designed it with two pulleys and a gear system that will ease the user’s work going uphill something that has never been done before.

Fig: CA Tri-Bike
As you already know or can imagine, importing wheelchairs to any African country has a lot of down sides.... there is a lack of back-up service and spares are often hard to obtain. Who will fit them?  What should the families pay, if anything?  Who will maintain the equipment when it breaks?  How will people afford spare parts?  How will they replace old equipment?  What equipment is better and suited to last on these muddy, rutted, unpaved roads?

To overcome this, CA Bikes recruited and trained local people, and locally available materials to provide a durable solution for disabled people in Africa starting here in Uganda with future plans of supplying most African countries.
The need for wheelchairs and tricycles is enormous. However, most of the applicants who come to CA Bikes offices are from a poor Socio Economic background and cannot afford to purchase them.
CA bikes hopes to produces and distribute these chairs to the needy for free which will allow them to cover longer distances and also operate small-scale business’ to empower them Economically thus reducing their dependency level and most important beggars on the streets.

Objectives of CA Tri-Bike products:
ü  To Economically empower people with disabilities
ü  To Lobby Government and Charitable organisations to implement policies and influence donor approaches in favor of People with disabilities
ü  To produce wheelchairs locally at CA Bikes workshop and distribute them for free or at affordable rates to people in need or organization with the similar interests.

3.      CA LadyBird
One of the biggest challenges of CA Bikes is to ensure gender balance among CA Bikes recipient due to social stigma of women riding bicycles. “Mobility for all” having been the main focus for CA Bikes we would like to ensure gender equality.
For women in America, the initial struggle was for the right to ride a bicycle at all; this debate lasted until the early 1890s. From the beginning, there was a significant facet of society who firmly believed that machinery and cycling activity should remain part of a man’s world and that a woman’s world should remain distinct and separate. Those types of thinking still exist in most parts of Uganda.
Since Uganda is traditionally a conservative country, there are many Questions surrounding the issue of women on bicycles. Women wearing pants is kind of still frown upon-- in that they are supposed to wear below the knee long skirts which makes it hard to hop on a bicycle. Many people in this society are convinced that bicycle riding threatens women’s cultural norms, physical and mental health for instance their hair, complexions, femininity, families, morals and worst of all, their reputation. Not many women want to be seen on a bicycle.
But with the help of the new CA LadyBird bicycle we will be able to sensitize, educate, and improve mobility for women starting with young girls in school gearing toward women enjoying the full luxury of riding a bicycle.
CA LadyBird is designed and built neatly from scrap pipes en a few bought spare parts bringing back the idea of “step-through” bicycles. It has a tube that slopes way down, instead of going straight across.  They are also designed to have a shorter reach, and are easier to mount or dismount

Saturday, October 8, 2011

Work August Work


Bad news and Good news

Bad news first,

One of my relatives and a very good friend passed away this week. She died of HIV /AIDS. I took her to the hospital where they tried everything possible but there were no signs of improvement. She fought really hard but unfortunately she lost the battle. In all honesty, it’s hard to come to grips with this especially after trying really hard, doing what we possibly can, including changing hospitals and we lost a dear one. She died the morning of Aug 19th.
She was 30years old and left behind four kids with a drug addict husband. The older girl who is 12 has to assume full responsibility of the family now.
When she passed, I purchased the coffin that same day, and we transported her home. We spent the night around the fire with other mourners; we dug the grave very early the next morning (with the help of friends and neighbors) and laid her to rest in the afternoon.  I’m sad for the kids she left behind especially the little girl, because I know exactly what she is going through, since I  was once in those shoes and I hope the best for them. There’s nothing more to really say without this becoming lengthy and extra sad. Keep them in your thoughts and prayers.

Good news,
The good news is that we finally filled to become a Non-profit.  Please visit our website at www.cabikesuganda.com  read and see how the project has magnified. Especially read about “what we do” section to see how big we’ve become, and how we are hoping to reach out to more and more people as we move forward.
To become a full registered non-profit we need three certificates to begin operations. We have received two of the three Certificates allowing us to begin; one from the Sub county level and another one from the district. We are waiting on  the third one from the Nation level which will be coming soon if all goes as planned.
Another interesting idea is to build a boda boda bike to contribute to the Ugandan economy and may be create jobs for a number of people. In Uganda boda bodas are the most popular  bicycles or motorcycle taxis available for hire in urban centers. They operate within a small radius from the town center.
Here is a typical Bicycle boda Boda

It is purely mechanical and one has to be very strong to carry a client (passenger) or load.
Below is the  other type of boda boda (the motorcycle kind).


This is somewhat fast, makes work easy but It is expensive to buy, and it consumes a lot of fuel. In an attempt to bridge the gap between these two boda boda types, we have built an in between motorbike that we call CA Motoboda.
See picture below

This bike seems to attract many people’s attention because it’s a brand new idea and something people have never seen.
If used well and sparingly (by this I mean pedal on flat surface /down hill and throttle up hill only), this bike can go up to 3 to 400km on half a gallon of fuel. Though it needs some testing, it seems to be very efficient and cost effective.
 Stay tuned on the CA Motoboda.

On the other exciting news, We are ready and set to give out our first wave of bicycles. We have decided that since YES Uganda has a tone of orphans already on their program and walking long distances it’s a perfect spot to place our initial give out. We decided to work with them since most of the assessment (orphans case history)  is already done.  YES staff  has helped us identify the best recipients depending on the need and academic standing. We will give out about 15 bicycles to orphans commuting long distances. For those who may not know Y.E.S Uganda, is a non-profit organization taking care of orphans and other vulnerable children. It is the non-profit that steered me to this point in my life.
In addition, our CA Bikes field worker is investigating many more new applicants who are potential recipients.
Stay tuned

And please check out our website, the blog and give us some feedback on what you like or what  you think needs some improvement

Christopher Ategeka
Executive Director
CA Bikes Uganda