After almost 2 years, I've decided to take down the current "Reverse Crossed Posture Now!" Free Fundamentals Exercise Series.
Watch the short video below to discover why (and hear about what's coming that's even BETTER!)
PLUS…I'm asking for a favor. I need an honest answer to this question…"How Can I Help You!"
So in the comments below, imagine you and I were sitting down to a private conversation. What 1 or 2 questions would you like to ask me? What do you need help with?
I'll be answering some of these questions on a future video. I won't be able to answer all of them individually, but I will use the questions to guide upcoming content, classes, and topics for Core Wellness TV!
The simple combo move in today's episode combines a little yoga with some strength training to give the following benefits:
1. Gets rid of the upper back slouch
2. Stretches your hamstrings
3. Improves your shoulder mobility
4. Unloads and releases neck tension (but only if you do it like I show you in the video)
5. Builds lean muscle mass leading to more efficient fat burning
6. Releases central nervous system "tone" which allows more relaxed, full breathing
All this in less than 5 minutes! Let me know what you think of this one! Like…do you feel pain anywhere? Where is your biggest blockage or restriction that keeps you from doing it effectively?
In other words…where does it feel good and where does it feel bad?
Today's Episode is filmed in the heat of the day (115 degree heat index) after an hour-long workout at the park to make a point about STRESS and how you MUST "Build Your Buffer"!
WHY?…So you can avoid the pain, fatigue, disease, and overall grumpiness
that comes with stress induced unhealthy aging!
Watch now and get tips on physical, mental, and nutritional strategies so you can "poke some holes" in your stress bucket so it doesn't overflow and spew out all over yourself and everyone around you!
Please share at least ONE simple and immediately applicable strategy that YOU use to build YOUR buffer that could help someone else! Pay it forward in the comments below! THANKS! -Dr. Steve
My main mission is to keep you from hurting yourself when you move.
Problem is…"corrupted" movement patterns get into your brain and they become habits that continually damage your tissue…day in and day out.
Today you'll learn one of the most commonly "corrupted" patterns that leads to neck and shoulder tension, headaches (even migraines), fatigue, and just overall grumpiness.
Enjoy and let me know in the comments what other movement patterns you seem to have trouble with and I'll use it as fodder for upcoming episodes, OK?
Dr. Steve
P.S. I'm really interested in what movements you feel are most troublesome for you so be sure to watch and leave comment so I can help.
If you can't make it to the office for the live event, CLICK HERE to get on our mailing list for information about the access to the audio and possibly even the video. (NOTE: If you already receive emails from us you're good to go and in the loop.)
Here's the The 180 – Age Formula developed by Dr. Phil Maffetone, whose book "In Fitness and In Health" got me on the right track over 13 years ago. I realize this is simplistic and may seem to go against new fat burning research on the benefits of high intensity interval training. But training your nervous system aerobic fitness is still always first on my list…especially during a detoxification program.
To find the maximum aerobic heart rate:
1. Subtract your age from 180 (180 – age)
2. Modify this number by selecting a category below that best matches your health profile:
a. If you have, or are recovering from, a major illness (heart disease, high blood pressure, any operation or hospital stay, etc.) or you are taking medication, subtract an additional 10.
b. If you have not exercised before or have been training inconsistently or injured, have not recently progressed in training or competition, or if you get more than two colds or bouts of flu per year, or have allergies, subtract an additional 5
c. If you've been exercising regularly (at least four times weekly) for up to two years without any of the problems listed in a or b, keep the number (180 – age) the same.
d. If you have been competing for more than two years duration without any of the problems listed above, and have improved in competition without injury, add 5.
For example, if you are 30 years old and fit into category b: 180 – 30 = 150, then 150 – 5 = 145.
Rebecca and I did a seminar at Benjamin's school today for 10-12 year olds on "Gaming Posture" and tried several analogies to see if any will stick when we go back in a month to check in.
The clip below is the "dimmer switch" analogy.
If you have ever successfully motivated a child to correct his or her posture and it actually stuck…can you please share your secret strategies in the comments?
On the way back from Rebecca's home town in Missouri, we took the opportunity to film some unsuspecting fellow travelers doing the "Rest Stop Shuffle" and share a few of the stretches we do to "pay our tissue debt" from the hours of constrained sitting.
Enjoy this "Rest Stop Recharge". The simple stretches really do address the most important areas that lead to pain, stiffness, and unhealthy aging. Heck…even if you're not on a road trip or sitting at a desk all day, they'll do you a world of good!
NOTE: This is a quick and dirty series. There are a TON of modifications we go through inthe course to speed the pain relief and posture transformation process.
Rooted in the neurodevelopment concept of "pushing away from support points", this technique is the most powerful thing I teach that makes the most impact when my Core Wellness Coaching students "get it".
These other posts will help you understand and embody this concept of "Organic Posture" and the process of Spiraling through the INTENTION of "pushing away" from support points.
During my walk in the rain this morning I felt strangely empowered by a gloomy rainy Monday morning. So I grabbed my bloggie and shared some of the feelings I was having from the gazebo.
This is the video that came through me for today's episode and here's what you'll learn…
*Insulin's dirty little stress inducing secret
*How to quiet the constant "buzz" in your bodymind that keeps the stress program running
*How to "recycle" the powerful force of gravity and use it for power and spring
*Why you should be grateful for your "falls", or "valleys", in your life.
Several "gems" to pick out of this one. Enjoy.
Dr. Steve
P.S. Yes, the www.CoreWellnessInstitute.com will be re-opening soon with an entire course built around reversing the damaging stress of Crossed Posture Syndrome. You can go there and get on the list for more details.
Remember to tell me how you did with this test by clicking on "comments" on the top right of this post !
When it comes down to it, the most important movement pattern you MUST master is BREATHING!
Nothing is more important.
I just had a discussion with a private client this morning about how you must always stay vigilant and aware when you slip into a shallow, stress breathing pattern.
Because if you don't "catch yourself" and "release and rewire" that pattern, it will get you. It will eventually take you down.
Chronic hyperventilation that comes along with this short, chest based breathing pattern not only reduces the amount of available oxygen to your tissues, and creates excess stress and tension in your neck and shoulders, it also creates an alkaline environment in your blood.
Some people may think "alkaline's good, right?"
In your tissues, yes. But when you're blood becomes even a tad alkaline from shallow breathing, your hemoglobin holds onto oxygen much more fiercely so your tissues don't get it!
That means not only are you not taking enough O2 in, you're also getting a double whammy from your hemoglobin's reluctance to give it up to you!
So make sure you master the art of breathing and I promise…everything will get better. It has no choice.
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