Get To Your Core!

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Resources mentioned in this video:

-Wheat / Gluten Elimination (scroll down after clicking)

- Dairy Elimination (scroll down after clicking)

- Herbert Benson (The Relaxation Response)

- Free Video Series of exercises to improve lymph flow and create calm in your nervous system through balanced muscles and good posture (Available for a limited time for FREE)

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 in the course to speed the pain relief and posture transformation process.

Leave your comments and questions below!

This new concept of "Spiraling" is, in my opinion, the most natural and "organic" way to avoid falling victim to Crossed Posture Syndrome.

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. 

http://gettoyourcore.com/organicposture

http://gettoyourcore.com/the-origin-of-your-core-revealed

http://gettoyourcore.com/postureofspirit1

http://gettoyourcore.com/anti-gravity-posture

http://gettoyourcore.com/3-blockages

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.

Dr. Steve

This is one of the most common questions I get from my private clients, Core Wellness Institute students, and GetToYourCore.com subscribers.

So for module 11 in the Institute course I recorded myself in the optimum sleep positions that create the least amount of stress on your body but I just couldn't keep it to course students only!

So today you get an insider's look into the coaching course.  I hope you enjoy it and benefit from it!

Please leave your comments by clicking on "comments" or "leave a comment" at the top right of this post!