Christopher J. Henneforth - Tumblr @christopherjhenneforth - Tumblr Blog

An Introduction to Cold Plunging and Its Pros and Cons

Brief immersion in very cold water is commonly referred to as cold plunging. Cold plunging is believed to date back to ancient Roman traditions and has also been used by athletes to support recovery after exercise. In more recent times, the activity has gained increased attention as it may offer potential health benefits, such as reducing inflammation and supporting longevity, but it also carries certain risks. It's important to consider both the potential benefits and drawbacks before engaging in cold plunging.

Cold plunging is often used as a therapeutic practice and can be done outdoors or in natural bodies of water, indoors or outdoors in tanks or barrels, or at home in a bathtub, sometimes with added ice. Water around 50 to 59 degrees Fahrenheit or 10 to 15 degrees Celsius is considered ideal for a cold plunge, although beginners may start at slightly warmer temperatures and gradually adapt.

Those new to cold plunging should limit exposure to no more than five minutes. As tolerance develops, individuals may gradually extend their time in the water to as long as 15 minutes. However, research suggests that consistency and frequency of cold exposure may be more important than duration.

Using cold plunging as a wellness practice may support longevity in some people, although research in this area remains limited. There is evidence that short-term exposure to cold water can offer benefits, as it influences several key physiological processes in the body. However, the long-term effects of cold exposure are not well established, and extended exposure, especially in older adults, may increase health risks and complications.

Cold exposure has been associated with several potential benefits, including reduced oxidative stress, decreased inflammation, improved cardiovascular function, and more balanced metabolic activity. It may also help ease muscle soreness after intense exercise and reduce swelling linked to inflammation. For athletes, such as runners, cold plunges can be useful for lowering elevated core body temperature following exertion.

Emerging research also points to possible mental health benefits. A 2021 study found that cold sea bathing was associated with lower perceived stress, while a 2020 study reported improved mood among swimmers, with both groups noting a greater sense of overall well-being. A clinical trial further suggested that regular cold-water swimming may help reduce depressive symptoms, potentially through its effects on inflammation. While evidence is still limited, some individuals also report improved sleep following cold exposure.

Cold plunging carries potential risks, so it is advisable to consult a physician before starting. In addition to the risk of drowning, possible complications include hypothermia and cold shock, cardiovascular strain, impaired cognitive function, reduced muscle control, and, in individuals with diabetes, a diminished ability to detect tissue injury due to cold exposure.

Individuals with existing cardiovascular or pulmonary conditions should avoid cold-water immersion, as it can place significant strain on the body. Older adults should also approach cold plunging with caution. If participating, it should never be done alone and should always be carried out with access to assistance or medical support if needed.

It is important to recognize that cold exposure affects individuals differently. Understanding your personal risk factors and taking appropriate precautions can help ensure the activity is performed safely while still allowing for potential benefits.

#Christopher J. Henneforth

A Look at Some of the Core Principles of Stoicism

Stoicism is an ancient Greek philosophy, with roots dating back to the 3rd century BC, that values the pursuit of four key virtues - wisdom, courage, justice, and temperance - as the path toward a meaningful life. Hellenistic philosopher Zeno of Citium is believed to have originated stoicism, while early proponents include Seneca the Younger, Epictetus, and Marcus Aurelius. These thinkers all adhered to and promoted stoicism's core beliefs as a means of achieving happiness and inner peace.

The pursuit of virtue is the ultimate principle for stoics as they contend that, by doing so, they will lead a life of integrity, deriving their happiness from moral righteousness as opposed to external pleasures. By cultivating the aforementioned cardinal virtues, the stoics believe individuals can achieve a state of fulfillment known as eudaimonia.

Wisdom, in stoicism, refers to the ability to look past immediate pains and pleasures and work toward long-term well-being. It also means thinking of others and how your decisions might affect them. Courage is a positive mindset, a virtue that refers to being hopeful and determined when faced with difficult obstacles. It also refers to being steadfast in one's convictions and accepting limitations or fears.

Stoics also emphasize justice and temperance as core components of a virtuous life. Justice encompasses good fellowship, kindness, honesty, empathy, and the notion that all humans have intrinsic value and deserve respect, regardless of their social standing or beliefs. Temperance, meanwhile, is about finding balance and moderation or having the ability to resist impulsive behavior with the understanding that it may hinder one's path toward a virtuous life.

The idea that a worthwhile life is derived from "living in agreement with nature" is another core principle of stoicism. This core belief, developed by Zeno and his student Cleanthes, is about an individual's obligation to fulfill their appropriate roles in society and the family unit, with the justification being that we are all connected to each other as social and rational creatures. Zeno encouraged his students to live in "harmonious accord with each man's guiding spirit and the will of the one who governs the universe."

Stoics, including Cleanthes, also believed that humans possess the resources required to succeed or achieve happiness. While some skeptics believe they were devoid of emotion, they, in fact, had an optimistic view of humanity and sought only to eliminate toxic emotions, including hope and fear. These emotions direct our outlook, whether positive or negative, on outcomes that are out of our control. Rather, stoics practice rational wishing and rational caution, known as boulesis and eulabeia, respectively.

Accountability is another core pillar of stoicism. Rather than complaining about external forces or seeking others to blame for their actions, the early stoics believed in a rational self, understanding that individuals determined their own fate. Other core beliefs include the notion that progress is more important than perfection and the acceptance of mortality.

Although an ancient philosophy, stoicism is still prevalent in modern society, with applications for personal development and mental health, particularly through its core teachings relating to personal responsibility and emotional regulation. Cognitive-behavioral therapy, for instance, incorporates stoic principles to help people with various mental health challenges reframe or correct unhelpful thoughts and behaviors. Moreover, by accepting the stoic belief that our perception differs from external realities, individuals can better manage stress and anxiety.

#Christopher J. Henneforth

Biceps Muscle Function, Injuries, and Repair

The biceps brachii, known as the biceps, is the large thick muscle situated on the upper arm’s ventral portion, between the shoulder and elbow. It has two primary functions - rotating the forearm and flexing the elbow. It operates in tandem with three other upper arm muscles, the brachialis, coracobrachialis, and brachioradialis,

The heads (brachii) of the biceps arise from the shoulder blade, or scapula. While the two heads, one short and one long, work in conjunction with each other to direct forearm movement, they are not conjoined. They each connect with different parts of the shoulder blade via the tendons. As they extend toward the elbow, they rotate 90 degrees and are the only muscles of the arm that cross two joints, the shoulder and elbow.

When the two brachii combine, they create a unified mass, or muscle belly, in the middle arm. This runs to a single end that attaches to the radial tuberosity, a rough projection of the forearm’s radius bone.

The most prominent arm muscle, the biceps is not actually the strongest. The biceps actually stabilizes and supports the stronger, deeper brachialis muscle in activities such as forearm lifting and lowering. Another purpose is to enable the forearm’s outward rotation, or flexion and supination. The muscle’s 90-degree rotation helps facilitate that.

While the biceps helps the forearm turn upward (supination), a turn so that the palm is facing down (pronation) is accomplished through the brachialis and pronator muscles. For weightlifters, the biceps’ small head has another vital function, as it stabilizes the scapula, or shoulder blade, and enables the supporting of heavy weights when the arm is extended downward.

The biceps’ role in numerous lifting and gesturing activities makes it particularly vulnerable to injury. Strains involve muscles becoming overstretched, which results in micro tears in the tendons or muscle fibers. A partial tear impacts either the distal tendon near the elbow or the proximal tendon near the shoulder. Typically, swelling and pain are accompanied by an unusual bulge, and causes range from overload activities to repetitive use and simply aging.

With complete tendon tears, the tendon ruptures and separates from the scapula (less commonly, the elbow). This type of injury often involves an audible pop, with pain and power loss immediate. Sometimes a "Popeye deformity” or abnormal bulge occurs. This results from the recoil of the tendon, similar to a rubber band, when it is severed.

Another common tendon injury is bursitis, or inflammation of the tiny fluid-filled sacs known as bursae, which cushion the tendons and muscles. This is also characterized by pain and swelling at the injury site.

Rest is an essential part of the biceps healing process, and it’s critical to avoid activities that place pressure on the injured muscle. Compression, or using an elastic bandage to wrap the injured muscle, provides support and helps alleviate swelling, as does elevating the injured muscle above the heart. Applying ice in 15-20 minute segments is also critical the first few days after a biceps injury.

In serious cases, biceps tendon repair surgery is recommended. This reattaches a detached or torn biceps at its original bone insertion point. Sutures, fixation devices, and anchors may be employed in facilitating this. After surgery, most patients embark on rehabilitation programs with a physical therapist. Starting with light activities several weeks after surgery, they perform range of motion, strengthening, and stretching exercises, involving the use of weights and resistance bands. These eventually give way to more strenuous exercises, with a goal of normal activities performed without limitations.

#Christopher J. Henneforth

Why Your Business Needs an External Auditor

While regular accounting practices like bookkeeping and balance sheets are important, they might not present an unbiased and accurate depiction of a business’s financial standing. External auditors are external finance and accounting experts who help businesses assess their financial standing, point out regulatory noncompliance, and detect instances of fraud.

Financial regulations apply to every business owner. Any business that does not abide by the financial regulations might be exposed to fines. So, external auditors help businesses to avoid compliance and regulatory risks.

Because external auditors are not part of the company, they are better trusted. Therefore, to garner public trust and increase the number and quality of its shareholders, it is important that a business hire an external auditor.

The proliferation of different forms of financial technologies has made financial crimes and fraud relatively easier. External auditors are skilled at reviewing business records with better scrutiny, and they are able to detect the most minute discrepancies and expose or prevent any form of fraud.

#Christopher J. Henneforth

Key Recovery Tips for Muscle Tears

Muscle tears are painful and can sideline you from your favorite sports or other activities. It's important to take sufficient time for healing and recovery. During this period, there are key tips to promote healing and avoid further muscle injury.

One of the most dangerous practices to avoid is aggressive stretching. Newly healing muscle fibers are delicate and prone to more tears, so it is safest to abstain from intense stretches during that time. A physiotherapist can advise you on safe stretching techniques.

The H.A.R.M. treatment strategy can be beneficial for muscle healing. In the first few days after a tear, avoid heat, consuming alcohol, running, and massage (H.A.R.M.) because these can worsen muscle inflammation and pain.

And although you may feel better after a few days after injuring a muscle, don't jump back into intense activities. Gradually increase exercise intensity under guidance to prevent re-injury.

The recovery period is a critical time, and requires close monitoring with a physiotherapist. Physiotherapists can confirm the tear, identify underlying issues, and create a personalized rehab plan to ensure your full recovery.

#Christopher J. Henneforth

CFOs Are Becoming Important for SMEs and Startups

In the past, only large companies hired chief financial officers (CFOs) to handle finances. However, in the past few years, small- to medium-sized companies have recognized the value of CFOs.

CFOs oversee many activities related to the financial operation of the company, such as portfolio strategies, resource deployment, and accounting compliance. CFOs also may be involved in team-building activities and conveying information to employees, teams, and the company.

A June 2024 Forbes article said that SMEs and startups have introduced CFOs into their firms. Small and medium-sized enterprises (SMEs) and startups may have financial controllers or financial heads who oversee accounting or handle accounting staff but do not make strategic decisions. However, CFOs can handle complex duties, such as managing risk, creating financial plans that match company goals, and managing cash flow and business costs.

CFOs also offer SMEs and startups valuable expertise in mergers and acquisitions and introducing initial public offerings (IPOs). If the company cannot hire a full-time CFO, it typically hires one part-time from a company specializing in financial operations.

#Christopher J. Henneforth

Core Responsibilities of a Chief Financial Officer

A chief financial officer (CFO) is a senior executive who manages a company’s financial activities. The CFO is a member of the C-suite, which refers to a firm’s most important executives. A CFO manages the company's capital structure and investments and heavily influences how it manages its income and expenses, ensuring there’s enough cash to meet its financial obligations.

Financial reports, such as balance sheets, profit and loss statements, and cash flow statements, allow internal leaders and external stakeholders to understand the firm’s financial state. It’s the CFO’s duty to attest that these statements are not only accurate but also complete, following generally accepted accounting principles (GAAP).

Furthermore, CFOs don’t just report what the company has done in the past, since a major part of their value to a company is their ability to project likely future outcomes accurately. Such projections includes making financial forecasting and models using the firm’s past performance combined with both internal and external factors that could impact revenue and expenses.

In addition, CFOs add context for evaluating whether a project will offer a sufficiently robust return on investment that the company will determine it’s worth investing in.

#Christopher J. Henneforth

Common Treatment Options for Bicep Tears

Powerlifters can gradually or suddenly experience injuries, such as biceps tears. A bicep tear occurs when the bicep tendons rip off from their point of attachment to the shoulder muscles. It is usually caused by certain accidents, like severe falls or activities like weightlifting. Individuals between 40 and 60 have a heightened risk of bicep tears. Nonetheless, they can seek non-surgical and surgical treatment options.

Non-surgical treatment involves the use of over-the-counter medications and ice. Its focus is on minimizing pain and returning the arm to its functionality. In addition, non-surgical treatment options may include some form of physical therapy to strengthen the muscles surrounding the biceps.

Surgery treatments for bicep tears treat severe bicep ruptures. For example, orthopedic specialists will reattach the tendon to the bone at the shoulder or elbow. They use cameras to guide the procedures, making it minimally invasive. Many patients can return to normal activities after proper healing.

#Christopher J. Henneforth

Safety Precautions for Powerlifting

Powerlifting is a form of strength training. It offers a plethora of benefits, from enhancing strength to boosting metabolism and more. However, this form of exercise comes with its fair share of risks. So, it is vital to adhere to various safety precautions during powerlifting.

Warming up is one of the most common safety precautions for powerlifting. It is advisable to engage in brief warm-up exercises before a powerlifting activity. This is to lubricate the joints and reduce the risk of muscle pulls. Some common ways to warm up before powerlifting include stretching, performing light cardio, and more.

Another safety tip for powerlifting is to be in the correct form. Powerlifting requires a set of techniques to avoid injuries and target the right muscles. When lifting a deadlift, for instance, avoid rounding the back when trying to pull or keeping the bar close. Staying in proper form with the correct stances, grips, and range of motions will greatly reduce the risk of injury.

It is also vital for powerlifters to always refuel their muscles after a powerlifting activity. An effective way to do this is to perform some light stretches and take enough protein, such as protein shakes. The best time to take protein is two hours after the exercise activity.

#christopher j. henneforth

Challenges CFO’s Face in Business Today

In the past, chief financial officers (CFO) tracked cash flow, assessed a business’ strengths and weaknesses, and engaged in financial planning. In more recent years, however, that role has expanded, with many CFOS facing challenges as their responsibilities grow.

One challenge that CFOs face today is related to technology and automation. While implementing technology in business has been a part of the landscape for decades, CFOs are having problems with transitioning out of legacy systems to new platforms, primarily because of staff members who are averse to change. However, CFOs can integrate new technologies by identifying opportunities in their businesses where technology works, and making a point to emphasize how the new technology aligns with company goals.

Speaking of which, CFOs often find themselves dealing with disconnected technology systems, preventing employees from working efficiently. These disparate systems are the reason that employees spend much time re-entering data - each system, while it exists to complete specific tasks, is not connected to others in a way that allows employees to store and retrieve information in one place. This problem has a simple solution in integrating cloud platforms that provide employees with access to information stored in one location, simplifying creating and generating reports and adjusting and accessing data in real time.

Outside of technology, CFOs are having problems finding accounting talent. CFOs not only must contend with adapting to worldwide uniform accounting standards, they must also find skilled professionals with knowledge and experience. With Baby Boomers retiring, CFOs are finding that they are having to adapt to those of younger generations, many of whom have different career goals. To address these challenges, CFOs can hire full-time professionals by outsourcing. Outsourcing can be an excellent solution, especially in cases when the CFO only needs the accounting professional to perform one type of job. Additionally, hiring remote workers can also alleviate the pressures of needing someone with a specific skill without necessarily having to hire a full-time worker.

#christopher j. henneforth

Moving from CFO to CEO Involves Broadening Career Scope

A September Yahoo Finance 2022 article reported the increasing number of chief financial officers (CFO) receiving promotions to chief executive officer (CEO) in the first half of the year, at 8.1 percent in 2022 compared to 5.6 percent in 2012. To improve the chances of becoming the CEO, one expert in a May 2022 article in the online publication CFO suggests that CFOs not fear broadening the scope of their abilities.

Those CFOs who take on other roles outside of finance have a greater chance of becoming CEO than others. For example, David Meniane, CEO of CarParts.com, took on the role of chief operations officer in 2019 while he was CFO at the company. In 2022, he oversaw the operations department, which allowed him to learn this business area for three years.

Meniane’s advice to CFOs considering making the jump from CFO to CEO is to branch out. Professionals can look for business opportunities that allow the executive to meet new people, travel, or oversee the business's day-to-day operations.

#Christopher J. Henneforth

How to Recover after Powerlifting

Weightlifting and powerlifting cause muscle growth by damaging the muscle fibers, which repair themselves between workouts. Powerlifting differs by decreasing the number of repetitions per set, increasing the weight drastically, and taking the powerlifter to near-maximum exertion.

Recovery presents unique challenges compared to other lifting types because increased stress on muscles demands more intense forms of rest and pain relief, even after average sessions. Examples include icing muscles immediately after a workout in a bathtub or in bed or strategically taking painkillers so sore muscles don't interfere with daily activities. The rest period is especially important for powerlifters because not working out over multiple days, or at most, walking or light jogging during rest days, is the best way to avoid injury.

To facilitate muscle growth and repair, eating at least 0.4 to 0.5 grams of protein per kilogram of body weight before a workout and 20 to 40 grams afterward will provide enough material for this cycle. Eating a balanced diet, like a meal with minimal ultra-processed foods and anti-inflammatory agents and between 1.4 and 1.8 grams of protein per kilogram of body weight, even during rest days, will supplement proteins consumed before and after. Working out on an empty stomach will inhibit performance because hunger will serve as a distraction, and the exertion will make eating a full meal afterward more difficult.

#Christopher J. Henneforth

A Brief Look at Stoicism

Stoicism is a philosophy that originated during the ancient Greco-Roman philosophical era. It is considered by many to be one of the most sophisticated Western philosophies. The term “stoicism” originates from “Stoa Poikile,” a place where Zeno of Citum (the founder of stoicism) often lectured.

Stoics believe that tranquility of mind and certainty of moral worth are important guiding principles of life. They believe that people should live sober while lowering their expectations of life. Similarly, stoics emphasize the need to align with nature. The philosophy also helps people develop their virtues of character as it reduces negative emotions and maximizes positive emotions.

Marcus Aurelius was one of the earliest stoics and an emperor of the Roman Empire. His journal about the realities of living as a logical and virtuous human being was published and titled Meditations. The book Meditations is one of the most-read stoic materials of all time.

#Christopher J. Henneforth

An accomplished business leader, Christopher J. Henneforth is the co-founder and CFO of Omnia Medical in in Morgantown, West Virginia, which

A resident of Columbus, Ohio, Christopher J. Henneforth is a skilled chief financial officer (CFO) with over 10 years of experience. Since 2

Making the Leap from CFO to CEO - Firms Detail What It Takes

According to a report by executive search firm Crist Kolder Associates, of 681 companies forming the S&P 500 and Fortune 500, the number of people who transitioned from the CFO to CEO role in H1 of 2022 was 55. That represents a percentage of 8.1 percent. This is the highest percentage the recruitment firm has ever recorded since 2012. That year, only 5.6 percent of CEOs were former CFOs.

Generally, the number of CFOs becoming heads of companies has been increasing over the past decade. From a low of 5.6 percent in 2012 to 6.2 percent in 2014, 6.9 percent in 2018, 7.9 percent in 2021, and 8.1 percent in H1 of 2022. However, the financial sector is where most CFOs become CEOs. In H1 of 2022, for example, 25.5 percent of CEOs in the financial sector previously worked as CFOs. In the industrial, services, and consumer sectors, only 16.4 percent of CEOs previously worked as CFOs. In energy, it was 10.9 percent, healthcare 5.5 percent, technology 5.5 percent, and retail 3.6 percent.

While there has been a progress in getting more CFOs into the ultimate C-suite leadership position, COOs and presidents still receive more promotions to the CEO role. Per Crist Kolder, 45.5 percent of CEOs from the 681 companies it analyzed were former COOs and presidents, while 19.3 percent were divisional presidents.

The wide gap in financial executives moving to the CEO position should be eye-opening and insightful to current CFOs, especially those who want to progress in their careers and become the ultimate decision-makers. Likely, what got them where they are will not be enough to get them where they want to go. Management consulting firm Korn Ferry puts it bluntly, while financial acumen, accountability, and a good relationship with the board will make a person a good CFO, they are insufficient to get promoted to CEO.

Financial executives must move beyond the technical and adopt competencies in interpersonal, relationship-oriented fields to make that final leap. They must also learn to drive growth, develop strategies, and manage crises.

Many CFOs are analytical by nature. They follow linear thought patterns hence, are highly aware of rules and focused on minimizing risk. In a study published in 2014, researchers from executive search firm Russell Reynolds compared 150 CFOs with 4,000 non-CFO executives. They found that CFOs were impressively detail-oriented and rational with data. They were also modest and followed the rules. However, the CFOs were less outgoing and persuasive. They also struggled with abstraction.

CEOs, by contrast, are agile, adaptable to change, optimistic, and more comfortable with abstraction. They are both visionaries and doers who see the glass as half full, know how to collaborate with teams, and inspire action. A 2012 study by Russell Reynolds highlighted 10 attributes where CEOs scored much higher than their C-suite peers. They included calculated risk-taking (27 percent better than C-suite peers), a bias toward action (22 percent better), optimism (16 percent better), measured emotion (15 percent better), and forward-thinking (13 percent better).

CFOs who want to become CEOs would do well to go beyond their comfort zones and develop CEO-centric skills. Accounting firm Deloitte has found that boards of directors are more willing to accept CFO candidates for CEO roles if they demonstrate they can inspire action, take calculated risks, learn on the go, engage closely with people, and embrace other dimensions of the company beyond finance.

#Christopher J. Henneforth

A Beginner's Guide to Venture Capital

When startups or small businesses seek funding, they often turn to venture capital firms. These firms provide large sums of money in exchange for equity, giving them a stake in the company's success. To decide which companies to invest in, venture capitalists thoroughly evaluate each opportunity's potential risk and reward.

Companies go through a variety of venture capital phases as they expand. Furthermore, companies or investors may prefer investing in particular stages. The first stage, known as seed financing, involves obtaining funding for initial startup costs and proof-of-concept development.

During the next phase, known as early-stage or first-round financing, startups focus on product development and market entry. Later-stage financing includes rounds such as expansion, bridge, and mezzanine financing, with each round helping to support growth and expansion efforts.

There are several advantages to obtaining venture capital. First, it often comes from a group of investors who bring financial resources, technical expertise, and mentorship to the table. Additionally, venture capital funding can help businesses expand quickly without taking on significant debt, allowing them to stay lean and flexible. Finally, venture capital investment can signal credibility to potential customers and future investors.

However, there are several possible disadvantages associated with this funding model. One issue is the high level of control that venture capitalists often maintain over their investments. Conflict and tension can arise when investors' goals are at odds with those of the company's founders and workers.

In addition, venture capitalists often expect quick and significant returns on their investments, leading to pressure for businesses to prioritize short-term profitability over long-term sustainability. Finally, securing funding from venture capitalists can be difficult for underrepresented founders due to unconscious biases and a lack of diversity in the industry overall.

While some individuals may use the terms "venture capital" and "private equity" interchangeably, there are distinct differences. Venture capital typically involves investing in startups or early-stage companies to support their growth and help them become successful. On the other hand, private equity investments typically target already-established enterprises that are either suffering or seeking a change in ownership.

Private equity firms often have a hands-on approach, providing expertise and resources to turn these companies around. Additionally, venture capitalists typically only invest in equity, while private equity firms may also use debt financing. While both can potentially lead to profitable returns, they are two distinct investment forms with different objectives and strategies.

Another common misconception is that venture capitalists and angel investors are the same, but their investing approaches can vary significantly. A VC typically works for a venture capital firm and invests larger sums of money in exchange for equity in a company. They often provide resources and expertise to help grow the business. On the other hand, angel investor typically invests their own personal funds in early-stage startups. They may or may not have industry expertise and offer as much hands-on support as a VC.

VC is an excellent option for entrepreneurs or small businesses who want to build a strong brand name and establish themselves as leaders in their field. Raising money from VCs requires substantial work and effort, and only some are successful. But, if you manage to get VC funding, it can be a game-changer for your business.

#Christopher J. Henneforth

Trending Blogs

Recently Viewed Blogs

Christopher J. Henneforth - Tumblr