Preserve and Protect Your Back

Back pain is the most prevalent source of chronic pain, and the leading cause of disability for Americans under the age of 45. Working at desks, slouching over phones, and leaning over keyboards, millions of people put themselves at risk for back pain because of poor posture.

Awareness of posture is key to transforming bad habits that form early and do damage over time. By holding your body in good posture, you strengthen your core and supporting muscles, building good muscle memory and protecting your back. Good posture is also tied to everything from stress to confidence, appearance, and general well-being. So what if we had a sensitive and subtle way to know immediately when we started to slouch, a quiet reminder felt only by ourselves?

The Lumo Lift approaches posture in a way that’s never been done before. Clipped onto your shirt, right below your collarbone using a secure magnetic clasp, the Lumo Lift tracks your posture and activity. Using subtle vibrations as feedback, it will gently vibrate to remind you to straighten up your posture every time you begin to slouch. Patented biomechanics monitoring sensors in the Lumo Lift use angle displacement as a measure to let you know when your body slouches away from what you’ve calibrated as your standard of good posture. The customizable time delay for vibrational feedback allows for a personalized posture coaching experience. With the integration of technology, the Lumo Lift is the agent of change needed to improve your posture long-term.
I recommend Lumo


Being able to consistently sit and stand with a posture that supports overall health and well-being involves learning with the body as well as with the mind. The Lumo Lift situates learning in realime, permitting you to make the steady small adjustments that quickly become vitally useful habits in daily life. 

My favorite exercises to strengthen your core muscles are abdominal crunches, the modified plank, the side plank, sit ups, single and double leg abdominal presses, and the bridge. To learn the easiest way to properly execute the bidge, see step by step on my website exercises. 09body 

Live Long and Prosper

We can dramatically reduce the likelihood of heart disease prior to old age by adopting a healthy living lifestyle. This is according to a long-term study. The study found that people who followed healthy living recommendations, such as eating a healthy diet and getting regular exercise, reduced their odds of heart disease by ninety percent over twenty years. The study group was compared to others in their age range that were living the unhealthiest lifestyles such as excessive smoking, drinking, high fat diet, over eating and lack of exercise etc.

A healthy lifestyle was also associated with a significantly reduced risk of developing heart disease among men and women who had already developed a cardiovascular risk factor like diabetes, hypertension or high cholesterol. The study confirms the importance of healthy behaviors, such as not smoking and exercising more.

These findings also play a role in moving the public discussion toward adopting a healthy way of life as the standard norm. Fitness is a lifestyle. However, it is a choice. So, if you choose to start living fit and healthy and you need help getting started, contact a personal trainer in your area. We sometimes need extra motivation and encouragement to keep going. A personal fitness trainer may be the answer. If you need a referral, contact me and I will put you in touch with a trainer in your area.

Debra Baker CFT/SFN    Tap into your motivation      

What is Your 2016 Fitness Goal?

You can have the fit body you always wanted. If you are ready to start an exercise and weight loss plan, you need to be eating healthy meals and exercising regularly. I can tell you how to choose the right fitness program so you will get your new and fit body. This year, on my blog, I will give you the motivation and training tools necessary to keep you on track. As a certified personal trainer, I care about your success. Not only that, it is free. I only promote products and services that I know work.  

Many have wanted to start getting in shape but just lacked motivation. So let us try a different approach. Instead of making excuses why you did not exercise today, let us start with the right motivation. One of the best places to begin is by setting personal goals. A well thought-out goal can help you achieve what you really want in life, that is to be healthy and feel good about yourself. Why not, start your fitness journey using Blurb. Take photos as you progress. Your very own Blurb story will motivate you and others for years to come.

Be specific when setting a goal. Make sure it is a measurable goal. If you want to define your abdominals, then make a goal to perform a certain number of crunches during your workout. You can then count out every repetition. Your goal could be "I will work on my abs 3 days per week and perform 2 sets of 50 each workout." Write it out and place it where you are certainly to see it every day. This works and it has a way of holding us accountable. So let us get started. If you need help getting start, feel free to post your question. Today, it the time to start living fit and healthy

Make your goal to quit smoking in 2016