I always talk a lot about your core and how important it is - but today is going to BLOW YOUR MIND.

We’re going to go deep on how your posture (and core strength) can affect your mood and stress level … and vice versa.

And by going deep … I mean deep into your core muscles AND your lungs!

Take a second ...

and imagine you’re at work, sitting in front of your computer. Or maybe you’re zoning out while scrolling through your phone.

Chances are you’re sitting in a slouch, your shoulders rounded over your chest and abs.

Well did you know that this posture is actually linked with feeling depressed and tired!?

- I was amazed when I found this out.

Plus, among other things, it constricts the flow of air into your lungs.

UGH.

Now, let’s say you catch yourself slouching and so you sit up straight, your chest forward and back arched.

Well … sitting TOO upright – with your ribcage and pelvis pulled in opposite directions – is linked with stress and anxiety.

Just like the slouched posture, it affects airflow in your lungs. It also stimulates the part of your nervous system that’s responsible for your body’s fight or flight response!

Double UGH.

The goal is to be STRONG in a NEUTRAL position, not slouching or arching.

Slouching → Proper Posture = Instant Mood Boost!

So how do you do it, consistently?

It takes a little practice to keep an eye on your posture. You may need to set some reminders, like setting an alarm on your phone to alert you to check your posture. [which is what I used to do]

Or use your watch or bracelet as a reminder- and every time you look at it, you do a quick posture check.

Once you get in the habit of it, it becomes second nature.

Another thing that can make a BIG difference is adding specific core exercises into your routine.

There are dozens of great exercises, but some gold standard moves include planks, bird dogs, glute bridges, and side planks.

The key is to include exercises that keep your core in that all-important neutral position – without encouraging a leaning-forward posture (which can happen with exercises like crunches).

Having a strong, balanced posture helps give you energy and confidence to get the most out of each day, and importantly reduce any stress and anxiety.

Make it an amazing day,

Jamie

It's fair to say that in the UK the majority of us don't move as much as we should.

Now more than ever with so many working from home and the winter weather!

Exercise alone in terms of influencing weight loss isn't that effective, but exercise has so many hundreds of benefits aside from weight loss.

We are more overweight now than we were 50 years ago and back then a lot of us actually consumed more calories than we do now!

Our activity levels play a big part in this.

The basic approach is if we burn more energy than we bring in we'll create a calorie deficit and lose weight.

Obviously if we take in more than we burn then we tip the scales the other way.

We are much less active at a society level than we used to be which makes it harder to create the good calorie deficit which leads to weight loss.

We walk less, have less active jobs, we spend less time outdoors and you can have food delivered to your house without even having to pick up the phone! Brilliant....

Diet makes or breaks weight loss but the more active we can be the better for your health as well as for weight loss.

Here are 10 (in my opinion) easy ways of boosting your daily activity:

1. Walk to work - If it's walkable do it, if not even something simple like parking further from work all adds up

2. Chose the stairs - I always laugh to myself at airports when I'm the only one using the stairs. Even those horizontal walkways which are designed so you can KEEP WALKING and get along faster are an excuse for people to just stand on so they don't have to move!

3. Walk On Your Lunch Breaks - Get away from your desk and get some fresh air

4. Stand More - Don't spend your day moving from chair to chair

5. Cycle If You Can - Good for your health and the environment, great for the short trips rather than taking the car

6. Stop Buying So Much Online - Leave the house and walk around the shops

7. Play Outside With Your Kids Or Friends - Put the ipad and phone down

8. Go Straight To The Gym Before or After Work - Get more healthy activities into your routine, do it pre or post work as it's much harder once you've got home and sat down!

9. Clean The House & Garden - A great way of boosting activity

10. Drink More Water - Inc urination will get you moving more too as well as staying hydrated being essential to your health

10 simple ways of boosting your activity without it eating into your time too much.

See how many you can add to your routine, they may not seem like much on their own but honestly they all add up.

If you want to add some structured and fun exercise sessions into your routine to really boost your fitness and get a healthier lifestyle then why not join one of our small group exercise programs.

Our February 28 Day Online program registration has now opened.

More details this week about that.

If you can't wait until then just reply with 'February' and I'll send it all through.

Have a good active day,

Jamie Stedman