Are you guilty of this?! I am…When we think of injuries, we usually picture something that “happened” like a sprained ankle or pulled muscle.
But many injuries are actually caused by years of bad posture. This is me....after years of sitting on the side of a pool deck hunched over combined with years of swimming...hello rounded back! This led to issues with my shoulder (and of course the over-use of all "said" swimming, LOL). Where are my fellow swimmers?
Do you have a rounded back?
Do you have a rounded back?One of the BIG causes of that is carrying a purse, briefcase, or a bag on one shoulder!
When you carry weight on one side all the time, you can end up compensating by rounding your spine to the opposite side in order to compensate. (Seriously, start watching people carrying bags and you’ll see what I’m talking about!)
This does NOT mean you can’t carry a bag with you.
BUT … if you are going to carry weight on just one side (we all have our favorite sides), there are some protective measures you can take. Do this:
Be mindful of your posture.
Stand tall and draw your shoulders down and back away from your ears to take the load off your rounded shoulders.
Engage your abs and upper back muscles.
Switch sides often.
Strengthen your core to help you keep an upright posture.
Did I miss anything on my list? Let me know in the comments!p.s.
If you need help strengthening your core, I have a FREE 5-Day Stronger to the Core Challenge that's perfect! https://colleenriddle.com/landing/stronger-core-challenge
Interested in ways to support your wellness with chemical-free options? Click HERE!
I’ve got an eye-opener for you today. It’s all about warning signs that your core muscles are getting weak.
This is HUGE for your fitness & wellness because your core muscles are some of the most important in your body.
They support your spine and your internal organs, and they power almost every movement you make.
The problem is, our lifestyles work against having a strong core – and over time your muscles can get weaker without you even realizing it! This can set you up for poor posture, injuries, aches & pains, and more!
Have you noticed any of these warning signs?
7 Warning Signs You Have a Weak Core
1. You have to use your arms to help you get out of bed or out of a chair. This one can be super sneaky because you can do it subconsciously.
Here’s a test to try right now: sit down in a chair, wait a few seconds, and then stand up. Did you automatically reach out to grab a table, desk, or even put your hands on your thighs to push you up?
Here’s another test to do first thing tomorrow morning: when you are still lying in bed, pay attention to how you get up. Do you use your hands to push you into a sitting position to get up?
Both are signs your core could use some strengthening!
2. You notice you’re slouching when you’re driving or at your desk. This is another one of those subconscious signs.
The more (and longer) you sit, the more you’re apt to slouch. It only makes sense because over time your muscles get tired of holding you up!
But this can make it harder for your lungs to expand when you breathe … it can make pretty much all of the muscles in the front of your body become tight and inflexible … and can make you feel fatigued and even depressed!
And eventually, it can even lead to weakness.
3. Your balance is off. Your core muscles help keep you stable, especially if you have to make any sudden moves, stand on one foot, or do anything that involves rotating or twisting.
Try standing on one foot for 15-30 and then repeat on the other side.
If you find yourself wobbling, try this: think about “zipping up” through your core muscles while you stand on one foot. Did it help? (Make sure you breathe! More on that below.)
4. You feel weak or off-balance when you do certain movements like a throw or kick.
When you move with force, your core fires up to keep you stable – especially during unilateral (one-sided) motions.
Not being able to generate much force is a sign your core is weak.
5. Your plank form is off. Having a hard time getting into a proper plank position is a BIG sign your core is lacking strength!
A plank requires that your entire body is in proper alignment. That means you’re in a straight line from the top of your head to your heels.
Your shoulders, back, and butt should all be neutral (not hunched, lifted, or sagging), your neck should be long and strong, and your legs engaged. If you’re having difficulty, it means you might have some imbalances in those muscles.
NOTE: Holding a plank in improper form can actually reinforce any weaknesses/imbalances you have, so finding that “perfect” form is VERY IMPORTANT.
6. You hold your breath when you do planks and other core exercises.
This matters because of a muscle deep inside your body – your diaphragm! Not only does your diaphragm play a key role in your breathing, but it also works with your deep core muscles.
If you can’t breathe and hold a plank (or do other core exercises) at the same time, chances are it’s because your core muscles are weak.
This is just one reason why coaches always cue you to breathe. :)
7. Your hip flexors/legs get tired when you are doing ab & core exercises like bicycles or bird dogs.
When your core is weak, your body can recruit other muscles to do the exercises!
If you notice that happening to you, focus on 1) engaging your core, 2) moving more intentionally, 3) breathing, and 4) modifying the movement by going more slowly or shortening your range of motion until your core is stronger.
Paying attention to all of these warning signs can help you build a strong core that supports your body for a healthy, active, and fit life!
And the best part is that you’re never alone! We’re here to help you in your wellness journey! If you'd like my FREE download of my 5-Day Stronger to the Core Challenge, click HERE!
Yours in health,
Colleen Riddle, ACE Certified Personal Trainer
Young Living Gold Independent Distributor
Join my Facebook Group for more wellness info! Wellness With Colleen
850-598-7263
Interested in ways to support your wellness with chemical-free options? Click HERE!
Happy New Year! I've included a Facebook Live I did on the first Monday "back to work." Take a listen!
Overall, I talk about a way to help you make great decisions, set your priorities and stick to them, and even help you achieve your goals!
Plus....it can even help you feel GREAT in the process. And NO, it's not an energy drink or magic pill!
It's your FOCUS WORD for 2021.
Your word will set the tone for the entire year. It's basically your 2021 mantra. It's your intention.
Examples of words could be something like, "STRONG," "RENEW," "INTENTIONAL," or "TRANSFORM."
Whatever word you choose, it should align with your goals and also make you feel GOOD when you say it.
Words with a strong emotional response will keep you feeling excited and fired up!
First, having just ONE WORD, is simple....and reminding yourself of your word every day will help you stay on track.
The whole idea is to do MORE things that connect you with that word, and FEWER things that push you away from it.
For example, if your word is "VIBRANT" and you go out to eat, keeping your word in mind can help you order foods that make you feel vibrant...not tired or bloated later!
Take some quiet time to think about what word resonates with you for the year. Make a list and really THINK about your word. Make sure you connect with it in a deep and meaningful way, and it sums up what you want MORE of in your life!
Are you ready for my word........EXPANSION!
I'd love to hear your word!
If you want more guidance on goal setting, make sure you download my FREE ebook, "Your 2021 Goal Setting & Fresh Start Workbook." Grab it HERE!
Yours in health,
Colleen Riddle, ACE Certified Personal Trainer
Young Living Gold Independent Distributor
Join my Facebook Group for more wellness info! Wellness With Colleen
850-598-7263
Interested in ways to support your wellness with chemical-free options? Click HERE!
If you spend any time at all on social media, you’ve seen at least one meme describing how scary, chaotic, or awful 2020 has been.
And yes, it absolutely has been a year for the history books.
That being said, among the many lessons of 2020, it has brought to the forefront two very important things:
#1. What TRULY matters in our life.
#2. That the basics and fundamentals are EVERYTHING.
Our health and the people we care about became front and center this year.
Pair that up with how we’re spending our time, what we’re CHOOSING to focus on, and our personal daily habits …
and it all adds up to determine the quality of our lives.
Talk about clarity, right? What a powerful lesson to bring us into 2021!
This leads me to some eye-opening questions I have for you (questions that I have been asking myself the past several weeks) …
How can you double-down on your basics to make 2021 the best year possible?
What do you REALLY want … and what steps can you take to make them happen?
*Increasing your energy to play with your kids/grandkids?
*Making yourself a priority?
*Making better food choices?
*Getting strong and fit?
*Creating a chemical-free home?
*Starting a side hustle?
When you lean into your basics, it’s like giving yourself instant permission to live your best life. It’s incredibly liberating!
What those basics look like will be different for each of us.
For me, I’m personally focusing on:
- Offering more valuable content on wellness for my followers
- Growing myself through personal development so I grow as a leader
- Creating more awareness of the toxic chemicals hidden in products
- Showing more people how to create a financial safety net for their family
Your basics might be different. What will YOUR priorities be?
If you’re ready to start fresh and make 2021 an incredible year, I’m here to help you come up with a plan that fits YOU, YOUR LIFE, and YOUR GOALS.
As my gift to help you make 2021 your best year yet, I’m offering you my free eBook…Goal Setting and Fresh Start Workbook! Grab it here!
Let’s make 2021 a year for the record books (in a completely different way!).
Have a healthy day!
Colleen Riddle, ACE Certified Personal Trainer
Young Living Gold Independent Distributor
850-598-7263
Join my Facebook group for more wellness info! Wellness With Colleen
Interested in ways to support your wellness with chemical-free options? Click HERE!
Do you sometimes skip a workout because you are too busy and don't feel like you have time? Listen to this tip and implement into your life...especially during the holidays!
Shoot me a message and share with me your favorite quick exercise!
Interested in ways to support your wellness with chemical-free options? Click HERE!
