The Power of Posture
By: Dr. John Pecora- Part One of a Two Part Series

Fixing the problem
So what to do? Everyone says “correct your posture,” but no one gives us a blue print to actually accomplish this goal. How do you reverse a lifetime of faulty conditioning patterns influenced by your workplace, your car, and your stressful life? How do you undo years of burning knots in our shoulders and backs, the headaches and shooting pains that have molded us into a society that has to check our blind spots by turning out entire body and not just our neck?

Awareness is the key. You have to become reacquainted with your own personal vehicle by listening to your body’s attempts to inform when something isn’t functioning properly. Conscious attentiveness to positioning and paying attention to your body’s response system is your most powerful tool in combating poor posture.
But what do we mean by being aware? I’m sure that everyone notices the aches and pains they experience on a daily basis. When we talk about awareness, we’re not referring to awareness of the symptoms of the dysfunction, but rather a conscious attentiveness to the posture that leads us to the end product, discomfort.
In doing so, we are able to address the issues, retrain and reverse these faulty patterns and condition ourselves to live a more balanced and upright existence. In doing so, we raise our quality of life.

And while we’re at it, let’s dispel the myth that chronic aches and pains we deal with are “normal” and something we just have to live with until they go away. What actually happens is that the body, unbeknownst to us, begins to accommodate and compensate over a period of time, and we begin to build a progressive layer of imbalances that slowly allow other conditions like osteoarthritis or degenerative disk disease, to settle in. There are things you can do about your discomfort-but you have to be aware of what’s causing it.
____________________________________________________________________________________

Major Disconnect
Despite increasing evidence that posture affects almost every physiological function- from breathing to hormonal function, from musculoskeletal pain and headaches to mood, blood pressure, pulse and lung capacity- the significant influence of postural effects on health are still not addressed by most physicians. So are we nearing a postural epidemic? Is there any who isn’t affected somehow by poor posture? And what is the solution to our society’s movement toward the adulthood fetal position?
The answers to those questions are complex, but here are a few quick things you can work on that will make a world of difference when it comes to correcting your posture.

1. Squeeze your shoulder blades together and for a three-second count whenever you notice you’ve been hunched over your desk for too long. This will allow the muscles that are responsible for holding you in those positions a chance to reset and thus give them more time before they begin to fatigue and spasm.
   It will also help to wake up the stabilizing muscles responsible for holding your shoulder blades back, and keep that 8-pound bowling ball on top of your body instead of suspended out in front of your body.
   
   
2. Try to breathe through your nose whenever possible. This will help to keep you more relaxed and focused on the present moment, thus reducing tension and stress.
   
3. Listen for the body’s whisper that something is wrong, instead of waiting for the scream of injury or disease.
   
   
4. And last but not least, “Sit up straight and don’t slouch.
   

____________________________________________________________________________________
Workout Corner: Biceps and Triceps

Who wants under arm giggle? “I do, I do”. If this is you answer to this question then don’t read any further. However, if you want to strengthen and tone your arms without bulking up then read on. Many women struggle with this part of their body, and as we get older the “under arm wobble” becomes harder and harder to avoid.

Triceps……
Here is a picture of woman performing a behind the head lift. Tricep exercises, for the most part often will work your shoulders and back muscles. Your arm workout should be comprised of several of these exercises. Here is a list of four Triceps work outs that can utilized with the above mentioned Bicep workouts:

■ Dips ( mainly works the chest)
■Skull Crushers (Done by lying on your back on a bench, elbows bent and the bar behind your head. Keep your upper arms static as you press up towards the ceiling.
■Tricep Cable pull down
■Narrow grip bench press (Done by lying on your back, hands narrow and slowly pressing upward.

____________________________________________________________________________________

Student Spotlight: Kellie Schnabel
This month our Student Spotlight shines on Kellie Schnabel.

“When I was first introduced to Unveiled Fitness, I was a busy-a-holic, 45 year-old stay at home mom who frantically jogged everyday in hopes of keeping in shape. Now, after 7 months of involvement in classes at Unveiled fitness, it has awakened in me, a true sense of sensuality and commitment to intense work-outs. Unveiled Fitness is anything but the boring, same old fitness pole dancing regime. It is a development of fitness that allows you to reach beneath the surface to your core; while getting in the best shape of your life. The work outs are the most intense workouts I have ever experienced. I can honestly say that I am in the best physical shape that I have ever been in my life and even friends and family have noticed and commented on how inches have vanished. You may think that Unveiled Fitness is about only physical health, but I come away every week with a deeper emotional connection to my husband, my family, other women and most importantly myself. I am stronger and more flexible and have achieved these results in a much shorter period of time than any other avenue of fitness I have traveled. After 30 years of running, swimming and occasional bike rides, I feel I have accomplished the greatest level of satisfaction in my work out program. I am now energized, creative, sexy, and more self confident in all domains of my life. Thank you to Kristin and the instructors of Unveiled Fitness for helping me to achieve this level of success! It is simply perfection in the work out arena......”
____________________________________________________________________________________

7 Steps to Exuding Confidence

1. Be comfortable in your own skin. If you cannot accept you for you how can you expect others to do the same.
   
   
2. Never let anyone “break” your spirit. Everyone is entitled to their own opinion. It is how YOU feel that matters. Remember people are always jealous of what they don’t have so they will try to make you feel bad while they are envying you.
   
3. Remember: Exuding confidence is a way of life. Make it a point everyday to love YOU.
   
4. Do you like your hair long, short, curly, or straight? Wear it whatever way you feel comfortable. If you are true to yourself you will be much happier overtime than if you are busy trying to please everybody else.
5. Smile often.
   
   
6. Keep your head up and shoulders back in a relaxed position.
   
   
7. Find guidance. Self confidence can be found within ourselves, however sometimes we need some guidance from people who are confident in themselves. Find someone in your life that you think exudes confidence and ask her what she does to feel confident.
   

____________________________________________________________________________________

Quick, Delicious and Healthy Recipes
Mini skillet Meatloaf

Serves: 4
Total Time: 20 min
Calories per serving: 380

Ingredients • 1/3 cup breadcrumbs • 1/3 cup milk • 1/3 cup chopped fresh parsley • 1 large egg • 3 tablespoons Worcestershire sauce • 1 small onion, finely minced • 1 teaspoon chili powder • 2 cloves garlic, grated or finely minced • 1 1/2 pounds meatloaf mix (ground beef, pork and/or veal) • Kosher salt and freshly ground pepper • 1 tablespoon vegetable oil • 1/2 cup ketchup • 1 to 2 tablespoons packed light brown sugar

Directions
Mix the breadcrumbs, milk, parsley, egg, Worcestershire sauce, onion, chili powder and garlic in a large bowl. Add the meat, season with salt and pepper and mix with your hands until combined. Shape into six 3-to-4-inch oval loaves.

Heat the vegetable oil in a large nonstick skillet over high heat. Add the loaves and brown about 3 minutes per side.

Whisk the ketchup, sugar and vinegar in a bowl and brush a few tablespoonfuls over the meat. Add 1/2 cup water to the skillet, cover and simmer over low heat until cooked through, about 15 minutes.

Transfer the loaves to a plate. Add the remaining ketchup mixture to the skillet and cook over high heat, stirring, until thick, 3 to 5 minutes. Serve 4 meatloaves with the hot glaze.