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.
While I was traveling back from St. Louis after 2 days of continuing education for license renewal, I share what I learned from the road.
It was my first experience with the "dashboard cam" scenario.
Here's what you'll learn and do if you hit the road with me in the video below:
1. A major red flag and a common misdiagnosis a LOT of doctors make that can lead to a totally unnecessary carpal tunnel surgery (or two!)
2. How to change your behavior and how you can help change (and SAVE) the world.
3. Sing a long with me to great new song that our family has adopted as our "summer theme song" this year (click on the kRi and Hettie image below video for a sample of this amazing "wake up" song.
These women have it together with "Guest House". Adopt this as YOUR theme song and you can't go wrong!
While the boys were at swim practice last night, I walked the path around the aquatic center with my ipod and was again reminded of "The Strangest Secret".
This was "The Secret" before the blockbuster video came out.
You can use it to make your life a success or you can use it to make your life a mess.
It's ALWAYS in action. You're doing it all the time. You might as well use it to your advantage.
Get the quick summary below and let me know you're alive with an answer to my question, OK?
Doing "Step Ups" is awesome for building strength and functional stability in your hips and core…
BUT I rarely see people do it correctly. And if you have any type of back, hip, or knee pain, there's likely no WAY you're doing it correctly.
Today's episode gives you some "peel back" exercises to get you prepared for a big time step up.
Remember…always get to your core FIRST before you start in on exercises that are pitched to you for fat burning and cellulite elimination!
The Core Wellness Institute will be opening enrollment again soon to teach the basics. If you would like more information like you learn in the video below, be sure to get on the waiting list by entering your email in the form below the video or learn more about the Core Wellness Institute byCLICKING HERE.
Dr. Steve
P.S. Can YOU do the core "Bracing" like in the video below? Can you balance on one leg for 20 seconds? What keeps you from balancing? Pain? Old injuries? Tell me your story in the comments below!
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?
We filmed this one last weekend before we left Rebecca's home town in Van Buren, Missouri.
You'll learn about a surprising source of anti-oxidants that keep your cells young plus a trick you can do with your toes that switches on your youthful posture pathways.
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.
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