It's a 21st-century reality that kids as young as 4 and 5 are developing poor posture due to too much time using tech. I visited CTV Morning Live Calgary with my sweethear to share some tips and tricks for getting your little ones to create good posture habits from the start.
Sitting at a desk all day, or too much sitting in general, can lead to a flatter backside.
While you're sitting, your glute muscles aren't working at all, and over time, they become weaker and elongated. In turn, the body "turns off" the glutes and begins relying on stronger muscles nearby, like those in your lower back and surrounding your knees, to pick up the slack. The bad news is that extra the extra stress on these body parts makes them more susceptible to injury especially in the knees and back.
Our sedentary lifestyles mean more women are losing the definition between their thighs and their butt than ever before. They call it the ‘thut’ and it’s when the muscles on the back of a woman’s legs are undeveloped, leading the butt and thigh to appear as a single piece of anatomy. It just makes it look like your bum has dropped down into your leg and you lose that lift that a toned butt should have.
So how can we save our butts from going flat? We need to learn to activate, or “wake up” your glute muscles, as well as stretch and release tight muscles that attach to the glutes through fascia and contribute to the flattening of your butt.
There are exercises that actually help to build muscles in your glutes.
Stand straight with your feet together. Engage your core muscles and bend forward so that you are almost parallel to the floor. Keeping your knees together bend your right knee to about 45 degrees. Lift the right leg knee out until it is the same level as your hip, keeping the knee bent. Lower to start position. Repeat this movement for 30 seconds, switch legs and perform movement on opposite leg for another 30 seconds.
WHAT IT DOES:
This is one of the best exercises your can do to strengthen your gluteus medius muscles which will help to round out your butt while working to also treat/prevent hip, back and knee pain.
Start with your feet in a wide stance, toes pointed out as far as is comfortable. Keeping your back and spine in a neutral position, and torso upright, tighten your core. Bend the knees outwards so they remain over your ankles, and sit down with your butt into a squat position. Hold for 5 seconds and slowly come up to a count of 5.
WHAT IT DOES:
The wider stance works to take the majority of the effort of squatting from your quadriceps and shift it into the glutes working your gluteus maximus which is the largest of the glute muscles. It also helps to open up your hips, which is helpful in activating your glutes and preventing back pain. Plus, as a bonus, it doesn't put too much stress on your lower back.
BRIDGE WITH BUTT LIFT
Lie flat on the floor on your back with your hands by your sides and your knees bent. Make sure your feet are flat on the ground and placed about hip width apart. Take one of your legs and straighten it so that your toes are pointing up towards the ceiling
Push through your heel, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second. Slowly bring your butt back down to the floor to complete the rep. Repeat
WHAT IT DOES:
This exercise is a powerhouse for lifting the butt by strengthening the glutes while also targeting your obliques to give you a more defined waist line and stronger core. This will help to create lines between the waist and the glutes giving your butt better definition.
EXTENDED HAND TO BIG TOE POSE
While standing, bring your leg up so that your thigh is parallel to the ground and your knee is bent to 90 degrees. Grab your big toe with your 2nd and 3rd fingers and your thumb. When you feel that you have your balance, kick your leg out to the side so that your leg is straight. The standing leg and the leg in front of you should both be straight and your hips should point forward. Bring your leg out to the side so that the inner thigh is facing the front of the room and try to bring your leg as high to the side as possible so that it is parallel to your body. Hold for 15-20 seconds and repeat on the other leg.
WHAT IT DOES:
This exercise strengthens the legs while seriously working the glutes. By doing this exercise you will not only build up your glute med muscles that give a crucial in creating lift but also stretching to help minimize the appearance of the ‘thut’.
Watch the full segment here: https://www.thesocial.ca/wellness/fitness/2018/july/exercises-that-will-give-you-a-natural-butt-lift
Last night i visited CBC Calgary to share some tips on picking out the right heels to avoid injury. Naturally one of my recommendations was to choose shoes like the dr. Liza pump or sneaker pump which were developed as a healthy high heel.
And guess what? I have my biggest summer sale on until July 3rd. Get 60% off the dr. Liza pump and 45% off the dr. Liza sneaker pump!!!
Research has shown that foam rolling before your workout can increase range of motion without the decrease in muscle power that can result from pre-workout static stretching.
Using a foam roller to achieve improved range of motion allows you to become stronger in that extended range. For example, if you are working on doing deep squats, foam rolling will facilitate a deeper squat thereby allowing improved engagement and strengthening of your glutes. So, if you are strength training as part of your half-marathon prep, you should be able to improve your time.
You can have postural imbalances caused by tight muscles and fascia. By releasing the right muscles and fascia with myofascial release you can help to correct these postural imbalances.
Foam rolling can also stimulate the lymphatic system and help to reduce fluid retention. This effect is short lived but by reducing a bloated appearance and dimpling in the skin, rolling will have you looking leaner for at least a couple of hours.
Read the full article here: https://www.thesocial.ca/wellness/fitness/2018/april/get-your-legs-looking-long-and-lean-for-summer
Do you have trouble falling asleep and/or staying asleep? Try these easy tips and stretches to improve the quality and quantity of your sleep!
Bunions, hammertoes and plantar fasciitis are just some of the debilitating disorders that can cause foot pain and can all be caused by poor footwear choices. Use these self myofascial release techniques and exercises to help prevent and treat foot pain.
I joined The Marilyn Denis Show to demonstrate 3 postures fixes that you can do to look better in your clothes. Watch the segment below to learn how to look taller, slimmer, get a natural breast life and a flatter stomach instantly.
Tune in to Marilyn Denis tomorrow to learn 3 great posture fixes that you can do to instantly look better in your clothes. You won't want to miss it!
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FIT TIP | Are your pumps a little snug? Try wearing them with thick damp socks for 30 - 60 min for a custom stretch. Are your heels popping out? Try the Dr. Scholls gel heel liners at the back to prevent them from popping out. Questions? Email hi@drLizashoes.com
I joined my friends at The Social to show how some facial cupping and yoga can make you look radiant and years younger naturally. Watch the video below and head to The Social to learn how to do face yoga! I incorporate this treatment and prescribe these exercises as part of my 'face lift' treatment and red carpet fix!
Valentine’s Day is comin’ up quick, so you might be looking for some extra ways to boost the romance in your relationship. And even if you’re not February 14th’s biggest fan, we bet you wouldn’t mind having some great sex.
By increasing blood flow to your reproductive organs and brain, your ability to orgasm and the actual intensity is improved. Osteopathy can help to intensify or bring back your orgasm by releasing tensions in and around the pelvic anatomy and the spine by using a variety of osteopathic techniques to increase joint mobility, improve spinal and soft tissue health, and improve circulation.
Research shows that approximately 40 per cent of women and 30 per cent of men report sexual dysfunction. Painful intercourse and inadequate (or absence of) orgasms are among the most common complaints of women who report sexual dysfunction. Myofascial restrictions and trigger points in the pelvic floor muscles and surrounding area can cause pain and also affect orgasmic capability and overall sexual response. Also, as women age, especially after menopause, blood flow to the clitoris and G-spot can be decreased, making it harder to orgasm.
The right exercises can also help you to achieve positions that can make sex more pleasurable. Having increased muscle and joint flexibility definitely helps in assuming those pleasurable positions. Opening your hips in particular gives you a wider range of motion in your nether regions, allowing for more direct stimulation in just the right spots. After all, one micro-movement in missionary is sometimes all it takes to ring the bell.
Any regular exercise routine will make you healthier, and everyone knows that better health equals better sex. These moves in particular not only help improve hip mobility and increase blood flow to the clitoris and g-sport, they also improve sex drive in women.
An added bonus: some of these poses actually double as positions!
Watch the full segment and learn how to do the poses here:
Do you feel supported? Custom orthotics help to support and balance your body to help you feel better. Not only that, they help protect your weight bearing joints like your ankles, knees and hips. Foot, ankle, knee, hip or back pain? You may benefit from custom orthotics! 👣
For the month of February get a pair of custom orthotics for only $350. Most extended health care plans provide coverage for custom orthotics with a prescription from a medical doctor. The custom orthotics visit includes a full comprehensive assessment, gait and biomechanical evaluation, a pair of custom orthotics and follow-up visit to make sure they are doing what they should.
Call 416-366-1703 or email email@example.com to book your custom orthotics appointment with me.
Yesterday on my drive in to the office, the ride felt kind of bumpy. I wasn’t able to control my car the way I normally do and I could feel every little bump. As I was pulling into the garage, someone waved me down to let me know I had a flat tire. Oooooh that’s why my car felt like crap.
Fast forward one day and I have my new tire on and the ride is smooth again. Made me think that this is almost exactly the same relationship your body has to your footwear. In the wrong footwear like unstable stilettos, ballet flats or worn out runners, your body feels every bump and you don’t have the support or control you need to feel good. Once you put on the right shoes you feel supported, cushioned and in control of your movement. And those are all the elements I included in the dr. Liza pump. They are like the best tires, full of air that won’t catch a flat. Literally giving you that smooth ride we desperately need in life!
Want to have that supported feeling in every pair of shoes, why not try custom orthotics. Visit thefixtto.com to book your appointment today!
I joined the awesome team at The Morning Show to explain how better posture can mean less pain, more confidence and a more restful sleep! Watch the segment below.
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Your posture can affect your success in love and life. Watch to find out why people with better posture are more likely to do better at work and find love.
Manual Osteopathy to the stars Dr. Liza also shares a great exercise you can do at your desk to improve your posture.