25 things you can do to IMPROVE your posture

With technology having our shoulders rounded and head forward and the many poor postures that can appear in our daily routine such as slouching or leaning to one side, when these postures are repeated numerous times in a day and day after day, over time they can create even more imbalance in the body. Not even including our sleep routine (1/3rd of our life), there are so many variables we need to consider improving our posture, that can also be a preventative measure on any muscular or skeletal problems.

I will tell you a quick story though, a few years ago I worked as a rehab therapist at a chiropractic center and when I first got hired on, I was thinking “I am an example for all these patients, I better practice perfect posture.” And I learned this specific lesson the hard way… I forced myself into good posture meaning i was trying to “flex” my back muscles to pull my shoulders back, but naturally my shoulders sat more forward. In which constant flexing of the back muscles pretty much just made torturous muscle knots that became VERY stubborn to release. I just exuberated my problem. What I learned is to go into postures where you are naturally sitting, but not flexing your way into it. And ultimately our goal should be to CORRECT our posture which means you want to perform myofascial release/mobility/flexibility work on shortened muscles and strengthen and activate lengthened muscles.

I hope you find some things useful on this list to incorporate into your daily/weekly routine! You will notice there is a combination of corrective and preventative habits. The mixture combined will be best to correct and maintain great posture. I also linked some of my favorite products, I am not sponsored at all, I just want to share and help. I don’t know about you, but fitness is a lifestyle for me, and I want to create habits that fuel a higher quality of life and has longevity in mind. As a personal trainer, I also naturally include the fitness tips on here in my client’s workouts. So, you don’t have to worry about that with my programming. Also, please comment below on which one(s) you are going to implement. And if there’s any you want me to elaborate on! Thank you.

1. Use self-myofascial release techniques on shortened muscles such as a foam roller, lacrosse ball, peanut roller, or Thera cane. (These are examples, there are lots of tools out there.)
2. Strengthen lengthened muscles with resistance training. Can use a combination of bodyweight exercises, free weights, cable machines, or weight machines.
3. Perform dynamic stretches on shortened muscles.
4. Perform static stretches on shortened muscles.
5. Chiropractic adjustments.
6. Hire a masseuse (or ask your partner) for specific massage work to help release shortened muscles. Types I find really beneficial is deep tissue and trigger point therapy! There’s also a tool called “Graston technique” that professionals who are certified in it, use and can bring a lot of relief.
7. Use a neck support pillow. Click here for my favorite. If your neck is twisted and not aligned in a neutral position while you are sleeping for let’s assume 8 hours, and especially if it’s night after night, it can create shortening on one side of your neck and lengthening on the other side and start to create adhesions and stiffening of the neck leading to poor posture.
8. When using technology devices, elevate your desk/table so your neck is neutral. An adjustable desk would be perfect if you are able, especially if it can go from seated to standing.
9. If you are sitting on a chair/couch while using technology devices, stack enough pillows to keep your neck neutral.
10. Acupuncture. I look at it as bascially another route to help with muscle release if it’s stubborn muscle knots where more might be needed than just a massage.
11. Incorporate a daily stretch and mobility routine.
12. Correct your sleeping posture. There are videos on YouTube for this if you are side sleeper or back sleeper. By my studies, if you are a stomach sleeper, there is no way to correct that one, your neck will be twisted no matter what in that position.
13. Do not cross your legs or arms. It adds up day after day. (This one is hardest for me!)
14. Do not lean onto one side, try to keep your weight distributed evenly when seated or standing.
15. Perform unilateral exercises. Hello lunges!
16. Use a cervical block.
17. Use a PSO-rite.
18. Do not sit in one position too long. If you have a seated job, try to get up at least once an hour.
19. Even if one side feels stronger, keep your reps even on both sides.
20. During your daily motions try to use your opposing side just as much as your good side. Such as if you are a righty, use your left arm for picking up things too. Since I hold my cell phone with my right hand, whenever I’m not using it and just need to carry my phone, I’ll use my left hand. Think of repetitive motions you may do and switch it up when possible. It adds up.
21. Correct driving seat set-up and posture. Such as keeping your pelvis level and neutral, have your seat tilted more upright, have both hands equally on wheel, raise your seat to keep your hips level with or above the knees, and adjusting the steering wheel down and close to you to prevent shoulder rounding and elevation.
22. Maintain perfect form during exercise. If your form is off. Rep after rep. Week after week. This is where muscular injuries usually start and adhesions build up, leading to muscles not sitting how they should because we compensate for what we are feeling stemming from improper form.
23. Bring your phone up to eye level.
24. Work muscles in their full range of motion [without pain]. If you always do partial reps, it’s like you are training your body it’s new muscle length, and when it tries to work through its full length your body doesn’t know it and hasn’t trained it, so it might feel weak and unstable and unnatural to move how the muscles SHOULD move. When you don’t train muscles in their full range of motion [without pain] they haven’t been taught to be able to work through their full range, yet they sit to what’s more comfortable, which happens to be poor posture that is shortening some muscles and lengthening others, compounding the problem over time.
25. Dumbbells> Barbells for most upper body exercises to help distribute weight evenly since your stronger side will always want to take over.

Do you need help creating a workout routine with longevity in mind? Do you want to learn how to work out with the correct form and actually perform exercises to FEEL BETTER? Do you want to learn how to implement mobility and flexibility into your daily routine? It’s a lie to think you are too messed up to feel better with fewer aches and pains and postural more aligned. I believe and have hope with the correct form and correct programming and attaining new habits (such as the one’s listed above) you can improve your posture, increase your fitness level, get stronger, increase mobility/flexibility, and live out the lifestyle you desire to live out!

I am here for you:) Book a free consult here if you are interested in leveling up your routine. And please don’t forget to comment below on which one(s) you are going to try to implement into your routine and also please share to someone that needs this if you found this list helpful!

Thank you,

Amanda

Tips for finding a Personal Trainer

Hi friends,
With there being so many trainers out there, it might be hard to pick out one. Here are 5 tips for you! (these are in no particular order)

1. Look local- With busy days, finding a trainer close to your home or work will make it convenient for you and distance will never be a determining factor on if you will make the session or not. Also I believe in supporting local small businesses, especially if their created to help and have a greater cause.
2. Most trainers offer a free consult in which you can see if you’ll work well together. Also you can see if their availability works in your schedule and ask any particular questions you have about the training or their education ECT.
3. Tell the trainer exactly what you are looking for and ask what their experience is in that field and see if that trainer can help you in what specifically you are trying to achieve. As trainers, the more you tell us the better we can help you! And if we can’t help we hope to be able to guide you to someone who has more knowledge in that area.
4. Certified personal trainers are able to give nutrition recommendations and can help with accountability to it. Knowing nutrition is 75% of the results, see if they can help guide you and keep you accountable in that area.
5. If their employees at a gym or independent, either way there should be forms to sign such as a waiver of liability and PARQ form. Make sure they have it and also ask if they are insured! All 3 of those things are important and needed.

I hope those tips were helpful! Hiring a personal trainer is a great choice for setting yourself up for success in a area you might of not have experienced it yet. 2020 is YOUR year! 🙂
❤ Amanda

Tips to stay motivated through the holiday months

Does the cold fall/winter months make you just want to sit by a fire snuggled up in a plush blanket holding a peppermint mocha while sneakily dreaming about white sand beaches and beaming sunshine?

Do you have a hectic end of the year schedule with family coming into town, work parties, Christmas shopping, holiday events,  and maybe even more stressful demands from work on meeting end of the year goals?

In which ever scenario you find yourself in, a populated response can be “The workout can wait.” Whether the cold days make you want to do nothing and the workout is first to go off the list, or when the days are hectic, and the workout is the first to go off the list.

Check out these tips to help keep fitness prioritized in your weekly schedule

1. Have the cold weather push you to exercise. I personally do more cardio in the winter because it warms up my whole body and keeps it warm for some time. In which have the shivering body direct you to changing into gym clothes, a car ride to the gym, and a workout that makes you warm. 🙂
2.  Ask a friend from work that has a similar schedule to workout with you. If a friend has a similar crazy schedule, he/she probably has no motivation to hit the gym after a long day too so you guys can commit to meet at the gym before/after work, keeping each other accountable. Try making a deal out of it like if one doesn’t show, they have to buy lunch the next day.
3. Schedule workouts with a personal trainer to keep you accountable. When it’s scheduled in your calendar, it’s similar to having doctor appointments in your calendar, you’re less likely to miss for that time slot is reserved to that specific appointment.
4.  Glance back at the goals you made in the new year. Think of the end of the year as a time to smash your goals you might of made Jan 1st. What were they? Write them bold and post them in your room, bathroom, and kitchen. Take necessary action to become closer to them everyday!
5.  If you have family coming into town, ask for guest passes at your current gym and have going to the gym together be part of the routine. It’s a great and inexpensive way to bond.
6.  Keep it short and sweet. Increase the intensity. Superset. Take less rest between sets.
7. If you decide to work out less days, try pairing up more muscle groups together than you usually do. Even do total body workouts. Yes, that’s a thing!
8.  Take advantage of what this season has to offer. The popular Turkey Trot Thanksgiving morning. Snow activities: Go to the mountains and explore, ski, sled, snowboard, snowshoe, or play in the snow with your kids. Look up seasonal active/fitness oriented events near you!

Tell me your favorite tips you plan to try out! Remember to take care of yourself so you can take care of others! Share this link with a friend and conquer this holiday season!

❤ Amanda