Thursday, February 23, 2017

The Complacent Scoundrel


Scoundrel (n): A dishonest or unscrupulous person; a rogue.

The first home study course I'm doing for the CECs through NETA is The Mind/Body Guide to Wellness,  This is worth 4 NETA CECs (not sure what it'd be worth for other certifying organizations).  The course centers around Deanna Reiter's The Nine Scoundrels.  These scoundrels lurk in our lives, sometimes obvious sometimes hidden, and tend to sabotage our happiness.  Do you recognize any of the nine scoundrels in your life or one of your loved ones?




Characteristics of the Complacent Scoundrel

For the Complacent Scoundrel, life is OK as is, nothing can be done to change it, and she must learn to live with life as it stands.  She is either unwilling or unable to identify the source of her unhappiness.  One of the major factors in her lack of motivation is the fear of the unknown.  From the outside observer, she appears happy, easy going, and indifferent.  She chooses whatever is second best because she accepts what's good enough.  She believes it'll be too difficult to fight her current situation to change anything.

There are a few good things associated with the Complacent Scoundrel.  She's usually a hard worker and extremely loyal.  She's also frugal but this can be taken to the extreme if she's not careful.

What prompts a person to kick the Complacent Scoundrel to the curb?  Some kind of external motivator pushes her to make a change.

Questions to Ask


When you recognize that someone is affected by the Complacent Scoundrel, here are some opening questions to ask in order to gauge if she's ready to move forward.
  • How has the Complacent Scoundrel helped you?
  • How has it negatively affected you?
  • When were you first introduced to the Complacent Scoundrel?  Was it brought to you by an outside force (family, culture, or society) or did you unconsciously accept it as your own?
  • How have you been a Complacent Scoundrel in the past week?
  • On a scale of 1-10 (10=best), how would you rate your overall level of satisfaction and happiness?
  • What have you settled for that's left you with less than ideal situations, people, or things?
  • How can you make your life more ideal?  What's one thing that you can do TODAY to release what's not serving your highest good?


Defeating the Complacent Scoundrel


There are many things that can be done to defeat the Complacent Scoundrel.  One way is to garner conscious, independent thought to master your life.  This also allows you to see the alternatives within the areas of medicine, transportation, energy, education, business, government, economics, science, and theology.  Exploring the alternatives enables you to experience what's true for your unique self instead of solely relying on what tradition and the masses tell you.

Another way is to get your body moving with some kind of physical activity.  However, exercising only because you believe that you SHOULD can be problematic.  Intense exercise and extreme dieting hurts yourself by shocking your physical, mental, and emotional bodies.  Sticking with the SHOULDs causes you to want immediate gratification instead of gradual change.  The desire to exercise doesn't exist so it's not enjoyable.  You're also not a part of a support system to help with your accountability and progress.  All this together shows that you're not in the right mindset to truly change.

A third way to defeat the Complacent Scoundrel is to eat healthier according to what your body needs.  Being more conscious at the dinner table can help.  How can you do this?
  1. Transition.  Take a moment sitting in your car to relax and leave any work problems behind before entering your home.
  2. Check in with your mood.  Recognize if something's been weighing on you and take a mental step towards resolving the issue.
  3. Check in with your body.  What's your body craving?
  4. Sit.  If you're snacking before dinner, take the exact portion, not the whole package, with you to sit and eat.  Move yourself away from the next serving.
  5. Pause and get conscious.  There are two options to work on this area.
    1. Spend meal time talking with your family, keeping the conversation positive.
    2. Just sit and eat.  Enjoy everything about the food...taste, smell, emotions, etc.

Affirmations

To keep your mind on defeating the Complacent Scoundrel, there are many affirmations and thought changes that guide you.  Pick any from the list below (or choose your own), write them down, and place the affirmations around your home and workplace where they're visible to you.

I create my reality.
I deserve to be happy.
I deserve a perfect job.
I deserve a perfect place to live.
I deserve respect.
Only loving, peaceful people deserve to be in my life.
Everyone in my world wants what's best for me.
The Universe supports my happiness.
I choose to be in perfect situations.
I deserve the best that life has to offer me.
I choose to live a life of excitement and awe.
I deserve an ideal relationship with myself and others.
I'm generous with myself and others.
I choose to exercise and eat well for my health.
This plan is working for me.
Exercise is enjoyable.
My metabolism is getting faster.
This is getting easier.
Sweating is good; it releases toxins.
I'm getting more flexible every day.
I have the energy to do all that I need to do.
I can accomplish anything.
I can do this today.
I'm capable in this moment, at this age.
Every healthy step I take reaps benefits.
I am my healthy weight. (visualize it)
I'm fit.  I'm healthy.  I'm strong.


Tuesday, January 31, 2017

5 Ways to Eat Healthier


It can be a real challenge for you to eat healthy and nutritious meals when you’re busy. There is of course the time issue – just not enough time in the day for shopping, preparation, and cooking. This means that you’re often eating ready-made meals, which are high in fat, salt and sugar content. Then there is the fact that very often, you’ll eat out more often, especially at fast food restaurants. This of course means eating foods high in fat and calories and lacking in the nutrients the body needs.

In these situations, it’s still possible for you to eat healthier. Eating healthy will actually make a person more productive at his work. So, healthy eating habits should be considered to part of a person's work schedule.

What are 5 ways that busy people can eat healthier?



Always have breakfast. 

This is often the most skipped meal in the day, but it’s the most important meal. Skipping breakfast can lead to weight problems and diabetes.

What constitutes a great, healthy breakfast? Foods rich in fiber. Fiber rich foods make the feeling for being full last much longer, therefore reducing the tendency to snack. Some foods to eat include whole grain oatmeal, whole grain cereal, fruits, and vegetables.

Protein from eggs is also a great way to nourish the body in the morning.

Foods with high sugar content and low fiber (donuts and pastries) should be avoided.

Plan ahead. 

As a busy person, you’ll be used to planning in advance to get things done. You would never think about going into an important meeting without planning. Eating healthy requires the same planning. When should this be done? Of course, everyone's schedule is different, but it should be possible to use some time in the week to plan for meals.

Weekends could be good days to use some time to prepare and plan meals. Remember to also plan your snacks, and make sure that you have healthy options. For this, plastic containers are a must.

If possible, try to shop for groceries online and have them delivered to your home or workplace. This saves a lot of time shopping. Of course, any shopping has to take into consideration healthy foods. Choose whole grains, fresh produce, and lean fresh meats.

Even the busiest people can take advantage of the many markets that sell prepared baked chicken, to save cooking time and have a source of healthy protein on hand.

Keep hydrated. 

A healthy body requires fluid. Make sure that you have plenty of water with you. Drink water frequently during the day. Don't overdo the coffee intake. Avoid sugary drinks like soda and remember that fruit juices are often high in sugars and low in fiber.

Eat healthily at restaurants. 

When at restaurants choose the healthy options. Many menus now have the calorie total for each meal and this can be a good guide. If there are no calorie guides then stick to this rule of thumb: meats should be grilled, potatoes boiled or mashed and vegetables steamed. Soups are good for entrees and for deserts choose fruits.

Be careful with alcohol. 

Many use alcohol to wind down after work and it is tempting to join with work colleagues after work. While an occasional glass of wine won't do any harm (and some studies even show that there are health benefits), you need to remember that alcohol is just empty calories. The over consumption of alcohol can also have a negative impact on health in general.

Even though you have a very hectic schedule, it doesn't mean that your health must suffer. The 5 tips for a healthier lifestyle here are very easy to implement. It just takes a bit of forethought and planning. Taking care of your health will result in a more productive day's work and a longer life!

Monday, January 16, 2017

Paka Baking Mix Review


I received these two boxes of Paka Baking Mix from Silver Fern Brand for free in exchange for my honest review.  I only expected to be sent the lemon bars mix so I was pleasantly surprised to see the blueberry muffins as well!

Silver Fern Brand currently has a baker's dozen of Paka Baking Mixes that are good for healthier breakfasts or desserts.  All the mixes are lower in sugar (therefore carbs) and calories as well as higher in protein and fiber content.  All but the pancakes are gluten free. Silver Fern Brand created their own proprietary sweetener called Kakato that includes an added boost of dietary fibers and probiotics. Other key ingredients are whey protein isolate, oat bran, whole algal flour, acacia gum, and flaxseed meal.  Pricing of these is about the same as what you see in the store for other gluten free baking mixes.

FREE Shipping on orders of $35 or more

Sunday I made both mixes so I could bring them with us to DC this weekend.  I want to have some healthy snacks for the road and evenings.

I started with the Lemon Bars.  I've eaten lemon bars before but never made them (as far as I can remember).  The crust was pretty easy to whip up and I didn't even have to mix it up as long as the instructions said.  I popped the crust into the oven and worked on the filling.  (To me the filling is something on the inside so I found it odd that's what it was called.  Searching recipes online I see some others calling this a topping instead.  Neither name seems fitting but I don't know what other name would work better.)

Once the bars were baking I started on the Blueberry Muffins.  My silicone muffin pan must be a little small because the box says that this mix makes 12 muffins.  I emptied the rest into one of the pans I normally use for banana bread so it wouldn't go to waste.  Austin laughed at me because I'd forgotten to keep the same bowl to use for both mixes, resulting in needing a second pair of hands (his) to scrape the glass bowl.

I don't know what it is about me and baking desserts (other than Austin's birthday cakes) but I seem to burn the bottoms every time.  Whether I've used a spray or a liner it still happens.  I embrace the suck (I can't remember where I heard this phrase but it seems fitting) with my baking skills and still enjoy what I prepare.  Austin wouldn't try any.  I think Benny was only eating them because they were there.  It must be an opposites attract type situation because he prefers the lemon bars and I prefer the blueberry muffins (and I'm not much of a blueberry fan).

It's been a while since I had lemon bars before so I don't have anything to compare but they didn't have an overpowering lemony taste.  Silver Fern Brand's Lemon Bars do have a cheesecake like flavor.  I cheated a bit and used lemon juice from a bottle instead of a fresh one so I'm not sure if that changed anything.  I mixed the lemon bar crust and filling by hand with a spatula and whisk.  The Blueberry Muffins didn't turn out light as shown on the box because I used the blender, therefore squishing some blueberries in the process.


What flavor(s) of the Paka Baking Mixes would you try first?

If your baking skills are worse than than mine or just want other dessert options, Silver Fern Brand also has chocolates and popcorn available that are boosted with fiber and probiotics.

Thursday, January 12, 2017

Yoga vs. Pilates


While both yoga and Pilates take an integrated mind-body approach to fitness and well-being, their origins, approach to these objectives and methods differ greatly.

The emergence of mind-body classes like PiYo and Yogilates can make it difficult for people to distinguish between the two. Although the two can be pursued as complementary activities or integrated into one style, like PiYo, they are not the same.

It can be beneficial to practice each independent of the other and which one you practice depends on what you want to achieve.

The Origins


Yoga

Yoga is a spiritual practice with a physical aspect. It evolved in India 3,000 to 5, 000 years ago. Yogis, people who practice yoga, use breath work (pranayama), physical poses (asanas), meditation (dhyana) and personal practices to pursue the full integration of mind, body and spirit or samadhi. Samadhi refers to attaining the state of enlightenment, bliss, or union with the divine.

Pilates

Pilates emerged in the late 1900s, introduced to the world by its namesake, Joseph Pilates. Pilates developed his method as part of his efforts to heal himself. He suffered from physical weaknesses, rheumatic fever, asthma, and rickets, during his childhood. In his efforts to cure himself, he studied Eastern and Western forms of exercise, Greek and Roman exercise practices like wrestling, gymnastics and calisthenics as well as yoga.



How Yoga & Pilates Differ


In general, Western yoga practitioners are most familiar with the physical postures of yoga. Asanas, are only one component of an extensive system of philosophy, spiritual practices, and science. The poses are intended to build strength in the body and encourage mental focus. The asanas develop and strengthen every part of the body, joints, muscles, organs, glands, bones, and metabolism.

During yoga, the breathing is deep and continuous linked to each movement and asana throughout the practice. Yoga’s extensive and currently exponential growth in popularity in Europe, the United States, and Canada supports the development of a broad range of yoga asana styles, including the more popular styles:
  • Ashtanga
  • Vinyasa
  • Anusara
  • Hot Yoga
  • Yoga Therapy
  • Restorative
  • Chair Yoga
  •  Bikram

How Pilates Differs

 

Pilates differs from yoga in several ways. Both yoga and Pilates focus on integrating the mind and body, but Pilates does not include any spiritual pursuits. It does generally increase practitioners’ sense of well-being, but this is not its primary purpose.

Pilates also takes a less organic approach to movement. All Pilates exercises extend from the body’s core, also called the powerhouse. The powerhouse spans the center of the body from the pelvic floor to the top of the shoulders.

Pilates practitioners focus on stabilizing the powerhouse and allowing other limbs to move freely to guide the body through the Pilates regimen of movements. Pilates also incorporates the use of exercise machines to offer support and take muscles through their full range of motion with optimal levels of extension and contraction.

During Pilates, the breath is coordinated with the execution of each exercise. The primary focus of each move in Pilates is perfect execution, versus repetition of any particular move.


The Mindfulness Element of Yoga

Overall, yoga offers more than 60 different health benefits for mind, body, and soul. It reaches into every aspect on one’s life and goes way beyond fitness and physical achievement. For example, the mindfulness approach taught in yoga that is not a part of Pilates helps one to improve many elements of life, including weight loss, where you're getting in touch with the true needs of the body, such as hunger helps to reduce incidence of emotional eating or eating for any other reason but hunger.

The mindfulness aspect of yoga can be viewed as “life skills” training. In addition, this training can help deter many emotional and mental health problems, and the associated physical manifestations that result from them. Mindfulness during yoga brings calm and peace to your mind, body, and life. Through the process, you become more in touch with how you really feel, and that includes symptoms of stress. Such a heightened state of awareness allows you to better manage the triggers and affects that stress can have, thereby allowing you to avoid its serious health complications.

Many scientific studies have demonstrated the practice of mindfulness to have impressive and wide reaching benefits, including:
  • Greater sense of well-being
  • Stress and anxiety reduction
  •  Better mood
  • Reducing risks for depression
  • Better immunity
  • Better social relationships
  • Improved cognition, memory and focus
  • Improved awareness of oneself
  • Improved ability to make decisions
  • Improved sleep
  • Reduction in chronic pain
  • Lower blood pressure and reduction in risk for heart disease
  • More enjoyment of life in general
  • Overall improvement in quality of life



So Why Choose?


While yoga and Pilates provide similar benefits, a strong and toned body, endurance and a sense of well-being, their end goals differ. Pilates focuses on strengthening and rehabilitating the body for optimal physical health; the mind or will is employed to achieve this goal. Yoga's physical postures and breath exercises strengthen the body and discipline the mind in preparation for meditation and spiritual evolution.

In short, Pilates is outwardly focused and yoga is inwardly focused.

Making the choice between doing Pilates and practicing yoga comes down to one of intentions. If the intention is simply to form a strong and balanced body, Pilates will serve. If the intention is to achieve a strong and balanced physical body while gaining mental and spiritual benefits, pursue yoga. If both outcomes seem like something you would like to experience, try them both and see which one you find most accessible and beneficial. It just may turn out that you are not willing to let either one go.

Do you prefer yoga or Pilates?  What's your favorite style of yoga?


Thursday, January 5, 2017

6 Ways Women 50+ Can Benefit from Pilates


Pilates is a type of anaerobic exercise that is designed to increase the strength and flexibility of your core muscles.  The beauty of Pilates is that it can be done by just about anyone at any fitness level (see me & Pilates on Facebook).  It involves very little in the way of exercise equipment and can be done anywhere.

Pilates isn’t just for the young, athletic person.  Because it doesn’t put undue strain on the heart, it can safely be done by older adults, including those over the age of 50.  It can improve the health of woman over 50 and doesn’t take a heavy toll on the body.

There are many reasons why Pilates can be a good exercise for women over the age of 50 years of age.  Some of these benefits include the following:
  1. Pilates involves an invigorating mind-body workout. Pilates places a heavy emphasis on using proper breathing techniques, aligning your spine correctly, and keeping your pelvic aligned.  It involves concentrating on flowing, smooth movements that help you become more in tune to your mind and body.  When you do Pilates, you learn to control your movements by practicing quality exercises that focus on the core.  There is a focus on breathing to the tune of your movements so that you can use your power to efficiently move your body.  By being a mind-body workout, Pilates teaches you how to breathe better, which can be great for women who are under a great deal of stress.
  2. Pilates helps you develop strong core muscles. Much of the focus in Pilates is the strengthening of the core of your body.  The core of your body is the central part of your body—both the abdominal muscles and the back muscles.  Pilates helps you strengthen these muscles so that you can move with ease as you go about your day with complete control over these essential core muscles.  Pilates can help you find integration between your pelvis, trunk, and shoulder muscles so that they function as a strong unit.
  3. Pilates helps increase flexibility and allows your muscles to lengthen.  Many anaerobic workouts, such as weight lifting or using weight machines will only lead to muscles that are bulky and short.  These muscles tend to be more likely to be injured and aren’t the kind of muscles you want to have.  Instead of bulky “body-building muscles”, Pilates helps you elongate your muscles, strengthening them at the same time.  Your muscles will become more elastic and you will have increased flexibility of your joints. When you achieve these kinds of muscles, you are less likely to become injured.
  4. Pilates can help you prevent muscle injuries and can improve your performance in other sports. Most other anaerobic workouts work the same muscles over and over again, such as the biceps muscles or quadriceps muscles.  Sometimes these muscles are exercised to the exclusion of other muscles.  You can easily over-strengthen certain muscles, while other muscles are under-strengthened.  In Pilates, all the core muscles are strengthened at the same time so that you have a decreased chance of becoming injured while working out or by doing your ordinary activities of daily living.
  5. Pilates conditions the entire body. In doing Pilates, you strengthen not only your core muscles but also strengthen the muscles of your extremities.  Pilates doesn’t emphasize one set of muscles to the exclusion of other muscles.  When you do Pilates, you can function better in daily living and will be better at sports with a decreased chance of becoming injured while doing other types of sports.
  6. Pilates helps you move with better efficiency.  When you do Pilates, you train many different muscles at the same time.  Pilates involves doing smooth and continuous motions so that you can train your body to move with more safety, decreasing your risk of falls and the fractures that can come with falling.
As you can see, Pilates is an activity with many benefits for women over 50. If you are interested in doing Pilates as a form of anaerobic exercise, take a Pilates class or purchase a DVD (such as those in my Amazon store below) that will teach you how to safely do the exercises.  You can practice Pilates every day with a low risk of suffering from any kind of overuse injury to your muscles.

Wednesday, December 28, 2016

Reflections of 2016


I don't know about you but this year flew by fast!  So much went on around the world it's hard to think what to cover in this post....

2016 in Review

 

Accomplishments

  • Group Exercise Instructor and Wellness Coach certifications
  • Soft launch of the Brand New Me Wellness Coaching Programs
  • Announcing the launch of Fit Indy Parties 
  • Hired on at the Baxter YMCA as a Wellness Coach on Wednesday nights (stop by and say hi!)
  • Purchased a tablet and laptop
  • Enjoyed Fitbloggin'
  • Walked in The Great Pumpkin Run

Challenges

  • Finding the elusive first paying client (the only goal I did NOT accomplish this year)
  • Gaining back ~30 lbs
  • Making the decision to quit Beachbody since I had no clients 

 

Looking Ahead to 2017

 

Theme

For 2017 my focus is on relationships.  According to Jennifer Dunham's Happiness Quiz I crave improved relationships, with both family and friends.  There are two aspects of this for me.
  1. Heart Happiness (aka romantic love):  Greater relationship satisfaction, feeling Benny is there for me.
  2. Family/Friend Happiness:  The fundamental need to belong.
Relationships with potential and actual clients will also come into play.

Goals

 

Business

I shared my main business goals on Instagram during The Recharge Challenge.


To work on these goals I could use your help.  Please share this little video clip with your networks.
Now that the presents are bought for everyone else it's time to invest in something for yourself. I'm looking for 5 women in the US aged 40-60, who are looking to kick off the new year on a journey to discover their brand new healthier selves. 

Please complete this form to schedule a Wellness Strategy Session.  Together we can find your path through exercise, healthy eating, personal development, and self care.

Personal

At my physical earlier this month my doctor said he's OK with my weight being up but my clothes are too tight.  So one of my goals is to lose the ~30 lbs I've gained back.

As you may or may not know Benny doesn't work and hasn't since he came here from Germany to marry me.  He tried to run a flea market type shop early on in the marriage but that failed miserably.  He has not tried to work or find employment since and, as far as I can tell, has no legitimate reason why.  On top of that Benny's not supportive of this whole coaching business, thinking it's a fad and not my passion/purpose, telling me I have to quit.  This has created much tension that occasionally bubbles to the surface, greatly decreasing my heart happiness.

Normally for improving heart happiness Jennifer recommends things like
  • Hug your spouse when they get home every day.
  • Go to bed together each night at the same time, even if you aren’t tired.
  • Set aside 10 minutes each day to simply sit and have a conversation with your spouse.
  • When you feel angry at your partner, practice the habit of breathing and counting to 10 before speaking. 
  • Actively replace critical comments with supportive, loving words.

Some of the things she has recommended for me:
  • Start happy every morning.  What the heck does this mean?  Starting out your day with a positive attitude sets the tone of the rest of your day.  So while you brush your teeth or shower, set your intention for the day.
  • Create a safety net.  A safety net is used so you can bounce back faster when negativity or difficult situations arise throughout your day.  I call this your “Recovery Plan”.  You can re-program negative thoughts by actively thinking ahead of time of how you will react. 
    By reacting differently to and handling the situation with your planned reaction it will deflate the situation before it turns negative. So plan ahead to all the things your hubby might say when you ask him to do something and attempt a different reaction.
  • Learn a new language.  I don’t mean that you will literally go learn German, Spanish, or Russian.  The language you need to learn is what you tell yourself.  Nine times out of ten, we tell ourselves things that just aren’t true.  We only speak them to ourselves because it’s been a habit for too long.
  • Every night, while you brush your teeth or put your PJs on, practice appreciation.  While writing down gratitude or appreciation is suggested, it’s not necessary.  So long as you make it part of your happiness practice as part of your nightly routine, you will end happy.
  • Plan 1x per month do a day trip 

Family & Friends Happiness is the necessity for people to belong and feel happy together. We don't have any local friends to hang out with since the Bible study I was involved in disbanded.  I did sign up for my first book club but am waiting to find out where it'll be held before I commit.

Examples of what to do to improve family & friends happiness:

  • Leave a note for a loved one to surprise them each week.
  • Smile and give direct eye contact when talking to your family and friends.
  • Make a habit of thanking someone with a hand written card as soon as possible after they give you a gift or do something for you.
  • Choose to stay in regular contact with your family/friends and to see them frequently. 
  • Create special traditions that involve your friends or include them in family

How was 2016 for you?  What are some of your goals for 2017?


Monday, December 19, 2016

Wear A Posture Brace and Make Your Back Worse?




With so many people sitting in front of a computer all day, it makes sense that they will spend a good amount of time seeking out ways to improve posture. They usually start off the same way, trying to remember to have good posture.

When that doesn’t work, they start scouring the internet looking for gadgets that will make them have better posture – and the posture brace will soon look like a tempting option. But don’t make that mistake!

Here’s why a posture brace can’t possibly give you better posture…

Wearing a brace for extended periods of time won’t make your muscles stronger, it will only make them weaker. Sitting in front of a computer all day makes the muscles in the front of your body short and tight, while making the muscles in your back long and weak.

The only way to really make positive posture changes is to stretch the front of the body and strengthen the back, but what do most people do? They pull their heads down and then they bend over to stretch out their back.

They are stretching areas that are already too long!

Then you add in the posture brace. Let’s say your back is functioning at 100% strength and then you add in a support like a brace. It increases the “strength” of your back to 110% and you feel immediately better, so you start wearing the brace all day every day.

Your muscles will begin to weaken at a pace of about 1% each day. Just a week later, you need the brace just to feel like your back is okay. Soon after, you’re fully dependent on the brace just to get through your day and you’re back to the internet to seek other options.

Here’s what you should do instead…

Start working on improving your posture through posture exercises. Not sure where to start? Try doing the opposite of what you do all day. Do you sit hunched and rounded in front of a computer? Then you’ll need to spend time stretching your chest and the front of your body.

A simple and effective exercise is one commonly referred to as the “superman” exercise. That’s when you’re lying face down on the floor with your arms extended in front of you. Then you slowly lift up both arms, both legs, and your head as high as you can go.


Initially, it won’t go well. Your muscles are likely very weak! You’ll be doing great to just get in about ten repetitions of each movement. After a week or so, you should be able to feel that your muscles are getting stronger as you are able to do more reps without taking a break.

The key is to go slowly and build up over time. Doing a little each day is better than trying to do 100 repetitions and then not doing the exercises anymore. It took a while for you to notice that your posture was getting bad because it didn’t happen overnight.

It won’t take years to fix your bad posture, but it will take more than a day!

Dr. Philip Cordova is a chiropractor in Houston, TX and a 1997 graduate of Parker College of Chiropractic. He is a speaker on health and wellness topics with a focus on spinal care and posture. He grew up in Glendale, Arizona and practices with his wife, Dr. Natalie Cordova at CORE Chiropractic. Click Here to Read Dr. Cordova's Full Bio