Do You Have "Text Neck" Syndrome From Using Your Phone

Do You Have “Text Neck” Syndrome From Using Your Phone

Are you one of those people who have a more intimate relationship with their phone than with their family members, constantly checking email, texts and those cute little GIFs of kittens chasing their tail? If so, you might have text neck syndrome. Some people call this turtle neck, but either way, it occurs because you’re constantly flexing your neck and putting your head in a forward position. That can cause strain on your neck.

Your head is really heavy if your posture is bad.

When your posture is good and your head is erect as it’s supposed to be, it’s not a problem, but just slanting your head a mere 15 degrees forward adds as much as 27 pounds of force onto the neck. Tilt it even further forward to 30 degrees and that force is like 40 pounds added. A 45-degree tilt increases the pressure to 49 pounds and a big tilt, like a 60 degree tilt, often occurring when reading texts, particularly outside in the sun, increases the pressure from the weight of your head to 60 pounds. Just lifting 60 pounds with our arms is tough enough, now picture doing it with your neck. It’s really destructive.

You can imagine how tough it is on the neck muscles holding that much weight, but there are other consequences.

Not only does jutting your head forward cause neck pain, it causes headache, shoulder pain, upper back pain and can even lead to a hunchback appearance. It comes from flattening the thoracic kyphosis. That’s the kyphotic curve in your spine. As you lose that curve, you start to show signs of developing a hunchback. That posture brings other problems, too. It can cause spinal degeneration, disc compression, early signs of arthritis, muscle weakness and a permanent change in lung capacity.

How do you prevent a problem?

The obvious way is to change your habits when it comes to using your phone, but most people simply can’t or won’t limit themselves. The alternative is learning how to improve your posture, especially when checking your phone. Don’t stand for a long time with a bent posture. Constantly being on the phone or checking messages isn’t necessary, especially if you’re not somewhere you can sit and read easily without stretching your neck forward. The lighter the hone the better, particularly if you’re holding only in one hand, change off hands periodically. Keep repetitive movements, like swiping, to a minimum.

  • Our program helps develop a healthier posture and can prevent functional changes. Regular exercise can produce results that reduce postural changes that add to the problem.
  • Neck exercises can help reduce pain if you’re already experiencing the problem. One example is an exaggerated nod. Another exercise that helps is downward facing dog. There are other stretches that bring relief.
  • Make sure friends and family realize that you probably won’t respond immediately, particularly if you’re walking, standing or driving. Set a “Do Not Disturb” on your phone that only allows emergency calls and texts through.
  • Take time every hour to get up and stretch. Stretching frequently throughout the day and practicing good posture can help avoid problems later.

For more information, contact us today at the Tensegrity Coach

Sitting Posture - Is Your Pelvis Correct?

Sitting Posture – Is Your Pelvis Correct?

It’s important to have good sitting posture and there’s a lot of poor posture in London, UK. What’s the problem with that? There are health issues that can arise from poor posture. Good posture keeps the bones in correct alignment and allows the muscles to work correctly. That not only decreases the stress on joints and ligaments, reducing abnormal wear and tear on the joints. It reduces the potential for headaches, lower back pain, while improving circulation, digestion and increased lung capacity. Good posture either reduces or eliminates TMJ, while also making you look thinner and more confident.

What is good sitting posture?

Not only is it important to have the correct posture, having your chair at the right height is important too. Your feet should be on the ground, your back in neutral position and arms at the height of your desk if you’re at a desk. Your feet and knees should be hip width apart. You can achieve hip width by first sitting with feet together, then turning the toes outward as far as you can. Now pivot the heels

What is neutral position for the spine?

To find the neutral position, you have to know where the middle hip range is. First, put your hands on the upper part of your hips and pivot your hips forward as far as possible. That’s forward position. Next, pivot the hips backward as far as you can, your back will feel rounded. In the middle of those two extremes is neutral position.

Sacral sitting comes from a posterior or backward tilt.

Your mom may have called it slumping and said it made you look frumpy, but this type of sitting also causes other problems. It can actually cause difficulty breathing, just to name one. The anterior tilt, the forward position, often affects obese people. A severe case actually puts weight on the pubic area and causes not only back pain, but bladder issues too.

  • Maybe one side is higher than the other when you sit, that’s pelvic rotation. It can come from either the furniture being uneven and the person compensating or from one side being weaker.
  • Pelvic rotation is another problem that causes poor positioning of the spine. It can occur because one leg is longer than another, there’s a problem with the hip or simply that the chair doesn’t provide adequate support or is too big.
  • If it’s hard to have good posture while sitting, maybe tight or contracted hamstrings are the problem. They play an important role in seating posture. The right exercises can address this issue.
  • So many issues affect your seating posture and many of them can be corrected with the right program of exercise. I want to help and that’s why I offer a free assessment and free e-book at the Tensegrity Coach.

For more information, contact us today at the Tensegrity Coach

Does Posture Affect Back Pain

Does Posture Affect Back Pain

Clients in London, UK, often come to me with back pain. I can bring temporary relief, but ultimately they need to address their poor posture to get permanent relief. Your body was created to function with ease if you stand up straight or practice good posture when sitting. However, forcing your muscles and ligaments to keep you balanced when you slouch can bring tight muscles, excessive pressure on the discs and joints, back pain and headaches, as well as other physical problems. Your back has three natural curves and when good posture is maintained the perfect balance occurs that doesn’t cause stress, pull on the muscles or create pain.

Short term posture leads to aches and pains.

While your body tries to get your attention by bringing a host of aches and pains when you have poor posture, if you continue, it can bring even more health risk changes. Over the long term, these changes can create more serious problems. You overwork your muscles and that can cause inflammation. Inflammation, when consistent for long periods, leads to arthritis in the joints close to those muscles. It can cause disc pressure and disc bulging.

Poor posture can cause other health issues.

You may expect poor posture to create pain in the shoulders, back or neck, but did you also realize it can create poor circulation? Sitting posture can do that, especially if you’re sitting for an extended time. Poor posture can also impair lung functioning if you’re slouching, which can affect all body parts. Bad posture affects digestion by compressing your internal organs, not allowing them to process food properly. It can constrict nerves, misalign the spine and cause headaches and jaw pain.

Focus on correcting poor posture.

You can start by checking your own posture by looking at yourself in the mirror. Your palms should be facing your thigh with thumbs pointing straight ahead, rather than palms facing toward the back, which normally means you’re slouching. For sitting posture, you should be all the way back in your chair with your feet flat on the floor and your weight evenly on your buttocks. Stretching and other exercises can help relieve some of the pain and aid in correcting poor posture.

  • Take a note from cats and stretch frequently, particularly when you get up from a seated position. One stretch is putting hands in the small of the back and leaning backward and hold for a few seconds.
  • Some people with poor posture don’t have the muscle strength to maintain good posture. They need to lengthen some myo-fascia and shorten others. It takes time to do that, but with the right workout, it’s possible.
  • Sleep posture affects back pain. A body pillow can help keep the body aligned. It should be under the knees for back sleepers and between the knees for side sleepers.
  • Poor posture is a bad habit and like all habits, takes a while to correct. You’ll get help at the Tensegrity Coach. In fact, I’ll provide a free ebook to help you learn proper sitting posture.

For more information, contact us today at The Tensegrity Coach

How To Workout When You're Sore

How To Workout When You’re Sore

If you wake up the next day after working out and feel like you’ve been part of an assault. Every muscle in your body hurts and even talking seems to cause pain. That may be an exaggeration, but for the person who just started a workout program, it’s very real and painful! Should you workout when you’re sore or take a week off of exercise until your muscles feel better? You first have to judge whether what you’re feeling is normal. If it is, it should go away in a day or two. In the meantime, there are some ways to exercise.

There are benefits to active recovery.

Active recovery means moving and getting your blood flowing. If you’re not too sore, stretching those muscles actually feels good. A little cardio, such as walking or swimming can definitely help improve circulation and help you feel better quicker. Don’t overdo it. If you want to do resistance training, use light weights. Do some resistance band training. Studies show that resistance band training helped with recovery of DOMS—delayed onset muscle soreness—as much as a ten minute massage did.

Which muscles ache?

If you had a tough upper body workout, focus on your lower body and visa versa. You’ll get all the benefits of working out without taking the chance of exacerbating the pain. If you’ve been training hard lately and find you’re constantly fatigued, have a compromised immune system, insomnia, mood changes, an increased resting heart rate or decreased appetite, you may be overtraining. Then it’s time to take a few days off and allow yourself to fully recover.

When is soreness something you should worry about.

There’s a big difference between soreness and pain. Soreness and discomfort normally will feel better in two to three days. Soreness isn’t sharp pain that causes nausea or pain that keeps you up for days. It doesn’t cause numbness or black and blue marks or cause you to lose function in the area. If you have those symptoms, don’t exercise but seek medical attention, especially if ice packs or aspirin don’t help. It could be a serious injury.

  • The best way to deal with DOMS or soreness is to avoid it. Make sure you have both a warm-up and cool-down every session. A cool down can be things like a gentle walk or a ride on a stationary bike and should last five to ten minutes.
  • You can use stretching exercises or even yoga to help recover from soreness. There are many yoga positions that help you stretch your muscles without causing further injury.
  • Using a foam roller after a workout can help reduce any muscle tension and aid in protecting you from soreness.
  • The key way to avoid soreness is always to go slowly when starting something new. Start with low intensity and gradually increase it.

For more information, contact us today at The Tensegrity Coach

Get Rid Of That Armpit Fat

Get Rid Of That Armpit Fat

If both your arms and your underarms jiggle and nothing seems to look right, especially sleeveless tops or form fitting tops, you’re probably struggling with armpit fat. That underarm bulge occurs for a number of reasons. One of them is genetics, but that doesn’t mean you can’t do anything about the problem. There’s a lot you can do to eliminate it, which includes exercises to tone your upper body. Women with large breasts already have excess chest fat, so armpit fat often follows.

It all starts with a healthy diet.

While you’ll want to do some exercises to build muscles in your upper body, losing weight is also important and the leading contributor to armpit fat. There’s no way to lose weight just in one area, it comes off your body evenly, including in the chest and armpit areas. Skip processed foods and stick with a healthy diet that is high in vegetables and fruits. Lean protein should also be on the menu. Put a nix on sugar and refined grains.

People with armpit fat also have back fat.

It may sound too simple, but just jumping rope can help work those muscles in your back and arms. If you have lightweight dumbbells, work out like a boxer. Hold one in each hand with your feet slightly wider apart than hip width and knees slightly bent. Start punching by bringing your arms out and first punching with the left hand while holding the dumbbells and then the right. Punch across your body toward the opposite side and switch your arms every minute or so.

Rowing is a good upper body workout.

You may not have a rowing machine or live on a lake, but that doesn’t mean you can’t get a benefit from mimicking the motions. You’ll do this exercise in standing position and can use either a barbell or dumbbells. Stand tall and hold the dumbbells in each hand. Raise them up toward your chest and lower them back down in a rowing motion. Continue rowing for a minute, take a short 20 second break and begin again. Do this three time.

  • Watch what you drink, besides what you eat. Sugary drinks, such as colas or even fruit drinks, add loads of calories. Don’t expect diet sodas to be any better. Studies show they add inches to your middle. Switch to water.
  • Push ups are great for fighting upper body fat, including back, chest and armpit fat. If you aren’t able to do a regular push up, try a modified one to begin with, on bent knee.
  • You’ll build super muscles and burn off underarm and back fat when you mimic the Superman flying position. It’s great for strengthening your upper body, core muscles and abs.
  • I’ll build a program for you that can help address all your problems and will provide help with a healthy diet. Just leave your name, email and phone number and I’ll schedule time to talk that works with your schedule.

For more information, contact us today at Tensegrity Coach

Top Exercises For A Smaller Waist

Top Exercises For A Smaller Waist

Exercises for a smaller waist can include everything from working your transverse abdominis—TVA and rectus abdomini to focusing on the obliques, the muscles at the sides of the waist. Start with a super simple one you can do anywhere called the stomach vacuum. It doesn’t require sweating or laying on the floor, just bend over with your hands on your knees and blow out all the air in your lungs. Pull your stomach in as hard a you can and holding that position, slowly rise until you’re standing up straight. Hold as long as you can, then inhale. Do this exercise several times throughout the day.

Work on those love handles to whittle your waist.

It’s an easy exercise, but can work wonders for your waist. It’s a side to side twist, sometimes called a Russian twist. It’s a great workout for a beginner and doesn’t require any special equipment. Keep your feet shoulder-width apart and your arms out with elbows bent. Some people do this with arms straight out. Keep your lower part of your body still as you turn your upper body side to side. You’ll feel the pull in your oblique muscles. Move as far to each side as you can go.

Do a plank for stronger transverse abdominis muscles.

A plank tightens all the core muscles and can help flatten your stomach and chisel your waist. Get into a push-up position that’s modified so your resting on your forearms with your elbows bent at a 90 degree angle. They should be under your shoulders. Your body is now forming a perfect straight line with it only touching the floor at the toes and forearms. Hold that position as long as possible.

If you’re ready to get down on the floor, there are some great workouts.

Crunches are always known for building the abdominal muscles and bicycle crunches will do it even better. Lay on your back on the floor and press your lower back down as you pull your tummy in as tight as you can. Putting your hands behind your head, elbows out, lift one knee toward your chest as straighten the other leg. Touch the opposite elbow to the knee and lower, lifting the other leg, like you’re riding a bike and touch the opposite elbow to that knee.

  • You can do a modified form of the plank, but instead of resting on your elbows, you’ll have your arms straight, holding your body off the floor with just your palms and your toes touching.
  • An oblique crunch is done laying on your side and lifting your upper body. You can get more out of the exercise by raising your legs at the same time.
  • No matter how many exercises you do, if you don’t eat a healthy diet, you’ll never get the results you want. You won’t see all the benefits if your muscles are hidden under a layer of fat.
  • I’ll build whole program to help you meet your goals, including whittling that waist down and flattening your stomach. Contact me for a free assessment. You’ll be glad you did.

For more information, contact us today at Tensegrity Coach

Best Legs And Bum Toning

Best Legs And Bum Toning

Some people catch your eye with their beguiling smile, while others catch your eye as they’re walking out the door. In London, UK, most people just want to look their best, whether facing you or walking away, so legs and bum toning is often at the top of their list. Remember, no matter how much you workout, everyone has a different bum shape. Some are round, some are square, some are heart-shaped and then there’s always the inverted V. No matter what shape you have, toning it to perfection will make it attractive, while it boosts your energy and confidence.

Start with great looking legs.

Start with your ankles and great calves. If you have cankles, don’t worry, there’s hope for those shapely legs that start at the ankles and continue to the bum. If you have a jump rope, it’s a great way to start. You’ll not only shape your ankles, you’ll shape your calves at the same time. Just ten minutes a day could show improvement quickly. Weighted calf raises, seated calf raises and stair calf raises all have one thing in common, besides shaping calves and slimming ankle, they all make use the action of rising on the balls of the feet. It’s what gives ballerinas gorgeous legs and ankles.

Great looking thighs require working the front, back, inner and outer thigh.

Do a jumping plyometric squat—a jump then down to a squat and jumping up again that is done in rapid succession. It strengthens all muscle in your legs. Follow it with lateral lunges—which work both outer and inner thighs. You’ll work your glutes, quads, hamstrings, and your inner thighs when you channel your inner ballerina and do a plie squat. Unlike normal squats that just work the glutes, quads and hamstrings, you’ll get more benefit when you turn your feet outward, in this ballet style move. With plie squats, your feet are turned more outward and are wider apart than regular squats.

Many of the leg exercises also tone the bum.

The traditional ballet plie not only shapes your legs, it tones your glutes and gives you a great looking bum. It’s just going up on toe with your feet spread widely apart. Turn your feet to various angle starting with parallel and working to a 90 degree angle to that. Try explosive lunges. Put your feet together with your hands on your hips and lunge forward on one leg. Jump as you switch legs mid-air and land with the other foot forward. Keep jumping and switching legs for a full minute.

  • Another ballet style exercise is drawing each letter of the alphabet with the pointed toe.
  • You can start your squats and lunges with just body weights, but as you progress, to get the fastest results, do them with weights added, whether it’s holding dumbbells or with a barbell on your shoulders.
  • If you’ve never done a bridge before, start doing it. It’s a great butt workout. Lie on the floor, knees bent and hands at the side. Lift your hips about five inches off the ground. Press your palms to lift and extra inch while squeezing glutes and holding for four seconds. Repeat.
  • Get mini workouts wherever you go. Do calf raises when you’re standing in line or chair jump squats when you have a few minutes alone in your cubical at work or at night in front of the television.

For more information, contact us today at Tensegrity Coach

Looking For An Online Fitness Coach?

Looking For An Online Fitness Coach?

There’s a lot of reasons to use a fitness coach. One is to help get the best advice for your own personal situation, needs and limitations. Another is to get the maximum results for your effort. However, not everyone can afford a fitness coach, nor do they have the time to spend when the coach is often available. Some people don’t even live anywhere near cities that offer personal trainers or fitness coaches. You don’t have to worry if you fall into one of those categories, now you can have all the benefits of a personal trainer at a fraction of the cost by working with an online fitness coach in London.

Not everyone has the same needs.

While you might be out of shape, maybe you just need more endurance or simply need to work on your overall strength. Some people need to lose weight, while others need to add pounds and muscle. Everyone has different goals, which is why a good fitness coach doesn’t use a cookie cutter approach to fitness, but interviews each person carefully to create a program specific to his or her needs.

Our tensegrity training is different from what you’ll find with most fitness coaches.

Tensegrity training isn’t traditional and is highly specialized, so finding a fitness coach that offers it is hard. Online training makes it easier to get the specialized training that works with the body to ensure it’s functioning the way it should and brings more rapid results than you’d get from other types of traditional fitness coaches.

You’ll get to name the time you workout.

Not everyone can coordinate their schedule with that of a personal trainer. Some people work long hours and start their day before the local gyms open. Others want to spend more time at home, with their children, which is easy to understand, and feel that an extra trip to the gym every other day takes away from that, where working with a trainer online fits more easily into his or her calendar without taking away from family time.

  • Tensegrity training has a lot to offer, whether you just want a fitness coach that can help you shed a few extra pounds or you want help getting fit and overcoming pain that can occur when you’re not.
  • A good online coach does more than just provide exercises that build muscle, endurance and flexibility, he or she provides support and holds you accountable.
  • One benefit you’ll get with Tensegrity coaching is a postural assessment and muscle lengthening that also helps your posture and your appearance.
  • Don’t wait a minute longer to get help. Get a free consultation with Chris and let him provide a postural assessment or answer any questions you may have.

For more information, contact us today at The Tensegrity Coach

How To Reduce Pain

How To Reduce Pain

Back pain, muscle pain and painful joints can be debilitating. If you’re suffering from this type of pain, you’ll probably try almost anything to reduce pain. You might think bed rest is all that can be relief. While in some cases that’s true, but not in most cases. Pain from infection or disease responds to bed rest, but pain from arthritis, joint pain, backache and muscle pain often doesn’t. In fact, quite the opposite is true.

Exercise and building muscles may be the furthest thing from your mind.

While exercise may seem too painful, ironically, it may be the only thing that brings lasting relief. For osteoarthritis, exercise can lubricate the joints and build the muscles around them to relieve pressure. A pain back with muscle aches is often relieved by improvement in the strength of core muscles. Your abdominal muscles need to be just as strong as your back muscles to hold you erect and relieve pain. If some muscles are lengthened by inactivity, it tugs on others and forces them to do the work of both. That also brings more pain to you.

Your body is an intricate weave of fascia that holds everything together.

Fascia holds everything together and is the connective tissue that wraps everything and has nerves running through it. It not only protects the body, acting almost like an armor, it helps the body function properly. Some pain comes from muscle tension, but a lot of the pain comes from a fascia problem that can occur when the muscles and fascia are no longer strong enough to maintain the integrity of the body, causing compression of vertebrae and pain.

A postural assessment and muscle lengthening workout can correct the problems that cause most pain.

Using exercise and movement to create a myofascial release helps reduce the pain. If one area is tight, it’s shortened. That means that a corresponding area is lengthened because of lack of use. In order to get the pain relieving results you need, not only do you need to work on relaxing the tight shortened area and releasing it, you also have to work on building the area that’s lengthened by inactivity and build its strength.

  • What you eat plays a huge role in how successfully you rid yourself of pain. Some people need to change their diet to lose weight that causes undo stress, while others need a diet that helps build the muscle system.
  • Stretching is also an important part of the pain relief. Not all types of stretching are appropriate, which is why a complete consultation is important before you begin the program.
  • Learning the proper posture for sitting and standing can go a long way in improving how you feel. It might sound easy, but it’s not. It takes work to build the muscles to hold your body in perfect alignment.
  • Get a free postural assessment and test. Just fill in your name, phone number and email. It’s absolutely free with no commitment. You can’t go wrong, especially since it could lead to complete pain relief.

For more information contact us today at The Tensegrity Coach

How Much Protein Is Too Much

How Much Protein Is Too Much

There’s a lot of discussion on how much protein you should have in your diet and whether you can get too much protein. First, you need to understand exactly what your body needs to function properly. There’s a lot of discussion on how many calories you should eat from each type of food group: protein, carbohydrates and fat. While the percentages vary based on nutritional philosophy, the consensus is that 45 to 65 percent of the calories consumed should be from carbohydrates, with 10 to 35 percent from protein and 20 to 35 percent from fat.

You need all types of food, since each one performs different functions for your body.

Carbohydrates are used for energy. There are simple and complex carbohydrates. Simple carbohydrates include raw sugar and fruit juice. The sugar enters the blood quickly and often spike the blood sugar levels. Complex carbohydrates take longer and tend to even out the blood sugar levels. Protein helps repair cells and regulates several body processes. It helps transport materials throughout the body, while also boosting energy levels and the immune system. Fat helps absorb some vitamins, it also provides energy and keeps your brain, bones, nerves, heart and lungs healthy.

High protein diets like the keto diet include more protein than most.

The Keto diet is a remake of other low carbohydrate diet. It breaks down the caloric intake to 20 percent of your calories from protein, 75 percent from fat and only 5 percent from carbohydrates. There are variations on this type of diet, so those percentages aren’t always the same. Strict keto diets may not be healthy over a long period of time.

Can you get too much protein?

Protein is necessary to build muscle tissue, so if you’re working out, you do need more. If you’re not working out, you need about 0.8 grams of protein for every kilogram of body weight. For athletes and people trying to build muscle, double that. In fact, 2.0 grams per kilogram of body weight isn’t too high and may be helpful, but definitely not harmful.

  • If you have kidney issues, you need to consult your physician for the appropriate amount of protein to eat. Eating too much protein can be hard on the kidneys. For everyone else, there are studies that show that even an enormous amount like 3 grams per kilogram of body weight are okay.
  • The type of protein you consume is just as important, if not more important, than how much you eat. Eating healthier sources of protein like lean salmon, yogurt and beans is better than consuming copious amounts of red meat.
  • Making dietary changes doesn’t have to be dramatic. In fact, it should include changes that will be part of a lifestyle change. Eating healthy isn’t dieting.
  • As a fitness coach, I’ll help you with both your exercise program and dietary needs. I first have you keep a nutritional log, so I know how to help you make changes for a healthier you.

For more information, contact us today at The Tensegrity Coach