The Silent Killer: How Your Bad Posture Is Destroying Your Health

We all know that slouching or hunching over is not great for our appearance, but did you know that it can also have serious health consequences, particularly for the neck and spine?

In fact, research has shown that poor posture can lead to a whole host of health problems, from back pain and muscle tension to decreased lung capacity and even digestive issues. And the neck and spine are particularly vulnerable to the negative effects of poor posture, as they bear the brunt of the strain caused by bad alignment.

But don't worry, it's not all doom and gloom! The good news is that by taking proactive measures to improve your posture, you can prevent these health problems and feel better in your body overall. In the rest of this post, we'll be diving deeper into the negative health consequences of poor posture, with a focus on the impact on the neck and spine. We'll also be sharing practical exercises and tips to combat bad posture and strengthen your neck muscles.

So if you've ever struggled with neck pain or noticed that your posture could use some improvement, then you're in the right place. Keep reading to learn more about how your bad posture may be silently sabotaging your health - and what you can do about it.

The Negative Health Consequences of Poor Posture

Alright, let's get into it. So what exactly are the negative health consequences of poor posture? Well, first of all, it can cause a lot of pain and discomfort in your neck and back. When you're hunched over, your muscles have to work harder to hold you up, which can lead to muscle fatigue and tension. Over time, this can result in chronic pain and even injuries.

But the problems don't stop there. Poor posture can also affect your breathing and digestion. When your chest is compressed and your shoulders are rounded forward, it can be harder to take deep breaths and get enough oxygen. And when your organs are compressed, it can affect their function and lead to issues like acid reflux.

And that's not all - research has also linked poor posture to increased stress and anxiety, decreased energy levels, and even a higher risk of cardiovascular disease.

But don't worry, there are plenty of exercises you can do to combat the negative effects of poor posture and improve your alignment. One of my favorites is the chin tuck exercise. Here's how to do it:

  1. Start by sitting up straight with your shoulders relaxed.
  2. Gently tuck your chin in towards your chest, keeping your neck long and your head level.
  3. Hold for a few seconds, then release and repeat.

This exercise helps to strengthen the muscles in your neck and upper back and improve your posture. Another great exercise is the shoulder winging. Here's how to do it:

  1. Sit up straight with your shoulders relaxed.
  2. Squeeze your shoulder blades together, as if you're trying to hold a pencil between them.
  3. Then extend your arms above your head.
  4. The goal here is to keep contact with the wall with wrist, elbow, shoulder and head

This exercise helps to improve your posture by strengthening the muscles between your shoulder blades and opening up your chest.

So there you have it - the negative health consequences of poor posture and some exercises to combat them. Remember, improving your posture is an ongoing process, but by incorporating these exercises into your routine, you can start to feel better in your body and prevent health problems down the line.


The Impact of Poor Posture on the Neck and Spine

When we talk about poor posture, one of the areas that's most vulnerable is the neck and spine. Your neck and spine are made up of a complex network of bones, muscles, and nerves that work together to support your body and enable movement. But when your posture is off, it can put excessive strain on these areas and cause a whole host of problems.

Let's start with the anatomy. Your spine is made up of 33 individual vertebrae that are stacked on top of each other like building blocks. These vertebrae are separated by small discs that act as shock absorbers and allow for movement. Your neck, or cervical spine, is the top portion of your spine and is made up of seven vertebrae.

When your posture is poor, it can cause these vertebrae to become misaligned, which can put pressure on the discs and lead to herniated discs, bulging discs, and even nerve compression. This can cause pain, numbness, and tingling sensations in your neck, shoulders, and arms.

Additionally, poor posture can also cause muscle imbalances in the neck and upper back. When you're hunched over, your chest muscles become tight and your upper back muscles become weak. This can cause your shoulders to round forward and your head to jut out, which puts even more strain on your neck.


To visualize this, try standing up and looking in the mirror. First, stand up straight with good posture - your ears should be in line with your shoulders, your shoulders should be in line with your hips, and your hips should be in line with your ankles. Now, try hunching over and rounding your shoulders forward - notice how your head juts out and your neck becomes compressed?

This exercise helps to strengthen the muscles in your neck and improve your posture. Another great exercise is the thoracic extension exercise. Here's how to do it:

  1. Sit on a ball with your legs in front of you and your hands behind your head.
  2. Slowly arch your upper back backwards, keeping your chin tucked and reach with the stick behind you
  3. Hold for a few seconds, then release and repeat.

This exercise helps to stretch out your chest muscles and improve your upper back posture.

The Importance of Taking Proactive Measures to Address Posture Issues

To truly address posture issues, we need to take proactive measures to correct them. Fortunately, there are plenty of practical steps you can take to improve your posture and prevent health problems down the line.

One of the most important things you can do is sit and stand with proper alignment. When you're sitting:

  • make sure your feet are flat on the floor
  • your back is straight
  • your shoulders are relaxed.
  • Your ears should be in line with your shoulders
  • your hips should be in line with your ankles.
  • If you're working at a desk, make sure your computer monitor is at eye level and your keyboard is at elbow height.

When you're standing:

  • make sure you're distributing your weight evenly on both feet
  • with your shoulders relaxed
  • your head in a neutral position
  • Avoid locking your knees
  • tilting your pelvis forward or backward.

Another important step is to use ergonomic furniture and equipment. If you're spending a lot of time sitting, invest in a chair with good lumbar support and adjustability. Consider using a standing desk or a stability ball to improve your posture and engage your core muscles. And if you're working on a laptop, consider using an external keyboard and mouse to avoid hunching over.

Of course, exercise and stretching are also key components of good posture. In addition to the exercises we covered earlier, try incorporating these moves into your routine:

  1. Scap Retractions: Hold on to a table, chair or an exercise equipment. Lock out elbows and retract your shoulders. Do not bend your elbows and let your shoulders work:

  2. Shoulder Dislocation: Stand up straight and hold a stick. Then "dislocate" your shoulders in a wide grip and go from front to back without bending your elbows. Relax your knees and hips. A regression can be to do it with a resistance band.

  3. Child's pose: Start on your hands and knees, with your hands slightly in front of your shoulders. Lower your hips back towards your heels, stretching your arms out in front of you. Rest your forehead on the floor and take a few deep breaths.

Remember, small changes can make a big difference in promoting good posture and preventing health problems. By taking proactive measures and incorporating these tips into your routine, you can improve your posture and feel better in your body."


In conclusion, good posture is essential for our overall health and well-being. Poor posture can lead to a variety of negative health consequences, including neck pain, back pain, and even breathing difficulties. By improving our posture, we can reduce the risk of these problems and improve our quality of life.

We've covered a lot of ground in this post, including the negative health consequences of poor posture, the impact of poor posture on the neck and spine, and practical tips for improving your posture. Remember, it's not enough to simply be aware of the importance of good posture - you need to take proactive measures to address any posture problems you may have.

Incorporating exercises and stretches into your routine, using ergonomic furniture and equipment, and sitting and standing with proper alignment are all great ways to improve your posture. And don't forget, small changes can make a big difference in the long run.

So if you've been slouching at your desk or hunching over your phone, take action today to correct your posture. Your body will thank you for it in the long run!

If you're still not sure where to begin, book a call with us and tell us what's up. We're more than welcome to help you get started! Check out this full-on workout routine to correct your posture. Do this everyday and feel the improvement!

Unlocking Hypertrophy: A Comprehensive Guide to Workout Programming

Welcome to "Unlocking Hypertrophy: A Comprehensive Guide to Workout Programming" - the ultimate resource for anyone looking to pack on some serious muscle mass! If you've ever seen Hollywood actors like Chris Hemsworth or Chris Evans transform their bodies for movie roles, you know just how impressive and inspiring a well-executed hypertrophy-focused workout program can be.

But let's be real - achieving that level of muscularity and definition takes more than just a few sets of bicep curls and crunches. It requires a strategic approach to workout programming that's based on scientific principles and customized to your individual goals and needs. That's where this guide comes in - we'll walk you through everything you need to know to design a hypertrophy-focused workout program that delivers real, sustainable results.

Throughout this article, we'll cover the key principles of effective workout programming for hypertrophy, provide specific guidelines for exercise selection, frequency, volume, and intensity, and even offer advanced techniques and strategies for maximizing your gains. Whether you're a beginner just starting out or an experienced lifter looking to take your gains to the next level, this guide has something for everyone.

So buckle up, grab a protein shake, and get ready to unlock your full hypertrophy potential!


Hypertrophy 101

Before we dive into the nitty-gritty of workout programming, let's start with the basics: what exactly is hypertrophy, and why do you want it?

Put simply, hypertrophy is the process of increasing the size of your muscle fibers through exercise. When you lift weights or perform other forms of resistance training, you create microscopic tears in your muscle fibers. In response to this damage, your body repairs and rebuilds the damaged tissue, making it bigger and stronger than before.

Why is this important? For starters, a well-developed musculature can help you look and feel better - who doesn't want a set of biceps that pop? But beyond aesthetics, increasing your muscle mass can have a range of functional benefits, from improved athletic performance to better metabolic health.

Now, you might be thinking: "But I don't want to look like a bodybuilder! Won't lifting heavy weights make me bulky?" The truth is, building substantial amounts of muscle mass takes years of dedicated effort and a very specific approach to training and nutrition. For most people, lifting weights will help them build a lean, toned physique, not turn them into the Hulk.

So, now that you know why hypertrophy matters, let's move on to how to achieve it through effective workout programming.


The Four Pillars of Hypertrophy Programming

When it comes to designing a workout program for hypertrophy, there are four key factors you need to consider: specificity, frequency, volume, and intensity. Let's break each one down and explore some sample approaches.


Specificity refers to the idea that you need to train the muscles you want to grow in the ways that you want them to grow. This means choosing exercises that target the muscle groups you're trying to develop and using a variety of techniques to challenge those muscles from different angles.

For example, if you want to build your biceps, you might choose exercises like bicep curls, chin-ups, or hammer curls that directly target the muscles of the upper arm. You might also incorporate techniques like drop sets or isometric holds to increase the intensity of the workout and stimulate more muscle growth.


Frequency refers to how often you train each muscle group in a given week. In general, training a muscle group more frequently can lead to faster gains in muscle size and strength, but it's important to balance this with adequate rest and recovery time.

For example, if you're trying to build your chest, you might choose to train it twice a week, performing exercises like bench press, push-ups, and flyes on both days. Alternatively, you could use a split routine where you train chest (and other muscle groups) once a week, but perform more sets and exercises during that session. One of the strategies we use is to end a workout with a 50 Rep BLASTER !


Volume refers to the total amount of work you perform for each muscle group during a given workout or training cycle. This includes the number of sets, reps, and exercises you perform, as well as the amount of weight you use.

For example, if you're trying to build your legs, you might perform 3-4 sets of 8-12 reps for exercises like squats, lunges, and leg press, using weights that are challenging but manageable. Alternatively, you could use a higher-volume approach, performing 5-6 sets of 15-20 reps for each exercise.


Intensity refers to the amount of effort you put into each set and exercise, typically measured as a percentage of your one-rep max (1RM). Training with high intensity can help stimulate muscle growth by recruiting more muscle fibers and causing greater metabolic stress.

For example, if you're trying to build your back, you might perform sets of bent-over rows or pull-ups at 80-85% of your 1RM, pushing yourself to perform as many reps as possible with good form. Alternatively, you could use a lower-intensity approach, performing sets at 60-70% of your 1RM with longer rest periods between sets.


That's a quick overview of the four key factors to consider when designing a hypertrophy program. In the next section, we'll explore how to put these principles into practice to create a program that's tailored to your goals and abilities.


Creating a Hypertrophy-Focused Workout Plan

Now that we've covered the basics of workout programming for hypertrophy, let's talk about how to create a customized workout plan for your specific goals and needs. This is where the rubber meets the road, and the real progress is made.

First, identify your goals. Are you looking to add size to your upper body, lower body, or both? Are there specific muscle groups you want to target? Once you've identified your goals, you can start to tailor your workout plan to meet those goals.

Next, choose exercises that are specific to your goals. For example, if you're looking to add size to your chest, you'll want to focus on exercises like bench press, incline press, and flyes. If you're looking to add size to your legs, you'll want to focus on exercises like squats, lunges, and leg press.

Once you've chosen your exercises, it's time to determine the appropriate frequency, volume, and intensity. Use the principles we discussed earlier to guide you. For example, if you're looking to add size to your upper body, you may want to train those muscles 2-3 times per week, with higher volume and lower intensity. If you're looking to add size to your legs, you may want to train those muscles 1-2 times per week, with lower volume and higher intensity.

Now, let's take a look at some sample workout templates:

Sample Upper Body Hypertrophy Workout:

  • Bench Press: 4 sets x 8-10 reps - 4111
  • Incline Dumbbell Press: 4 sets x 8-10 reps - 3111
  • Seated Cable Row: 4 sets x 10-12 reps - 3111
  • Pull-ups: 4 sets x 10-12 reps - 3111
  • Lateral Raises: 3 sets x 12-15 reps - 3111
  • Bicep Curls: 3 sets x 12-15 reps - 3111

Sample Lower Body Hypertrophy Workout:

  • Squats: 4 sets x 8-10 reps - 4111
  • Deadlifts: 4 sets x 8-10 reps - 3112
  • Leg Press: 4 sets x 10-12 reps - 3111
  • Lunges: 4 sets x 10-12 reps - 2111
  • Leg Curls: 3 sets x 12-15 reps - 4111
  • Calf Raises: 3 sets x 12-15 reps - 4111

Remember, these are just sample templates. You can modify them based on your individual preferences and progress. For example, you may prefer to do more sets or reps of certain exercises, or you may need to adjust the weight you're using as you get stronger.

In conclusion, creating a hypertrophy-focused workout plan requires a combination of science and art. By identifying your goals, choosing specific exercises, and using the principles of frequency, volume, and intensity, you can create a plan that is tailored to your needs. And remember, the key to success is consistency and progress. Now, go out there and crush your goals!


Maximizing Hypertrophy: Advanced Techniques and Strategies

Now that we've covered the basics of hypertrophy-focused workout programming, it's time to take things to the next level with some advanced techniques and strategies. These methods can help you push past plateaus and achieve your maximum potential for muscle growth.

One technique that many experienced lifters swear by is the drop set. This involves performing an exercise to failure, then immediately reducing the weight and continuing to perform reps until failure again. Rest-pause sets involve taking short breaks between reps to allow for more total reps to be performed. Pre-exhaustion is another technique that involves performing an isolation exercise before a compound movement to fatigue the targeted muscle group before moving onto the compound lift.

While these advanced techniques can be effective, they also place a greater strain on the body and require more recovery time. That's why it's important to also focus on optimizing your recovery strategies. Proper nutrition is crucial for providing your body with the nutrients it needs to repair and build muscle tissue. Adequate sleep is also essential for recovery, as this is when your body does most of its repair and regeneration.

Additionally, stress management is an often overlooked aspect of recovery. Chronic stress can interfere with muscle growth and increase the risk of injury. Finding ways to manage stress, such as through meditation or other relaxation techniques, can help support your overall fitness goals.

To maximize hypertrophy, it's important to integrate these advanced techniques and recovery strategies in a way that works for your individual needs and goals. Here's a sample workout plan that incorporates some of these methods:

  • Warm-up: 5-10 minutes of mobility (watch below)
  • Compound exercise: Barbell squat, 3 sets of 6-8 reps
  • Drop set: Leg press, 3 sets of 8-10 reps
  • Isolation exercise: Leg extension, 3 sets of 10-12 reps
  • Rest-pause set: Leg curl, 3 sets of 10-12 reps
  • Cool down: 5-10 minutes of stretching

Remember, this is just one example of a hypertrophy-focused workout plan. As you progress and gain experience, you can modify and adjust your training program to better suit your needs and goals.

By incorporating these advanced techniques and recovery strategies, you'll be well on your way to maximizing your potential for muscle growth and achieving your fitness goals.


Avoiding Common Mistakes and Plateaus

As with any workout program, there are common mistakes that can hinder your progress towards your hypertrophy goals. By avoiding these mistakes, you'll be able to maximize your gains and minimize the risk of injury.

One common mistake is relying too heavily on isolation exercises. While isolation exercises can be useful in targeting specific muscles, they should not make up the bulk of your program. Compound exercises such as squats, deadlifts, and bench presses should be prioritized, as they allow you to lift heavier weights and work multiple muscle groups at once.

Another mistake is not tracking your progress. Without keeping track of your lifts and progress, it's hard to know if you're making progress or not. Be sure to record your lifts and measure your progress regularly so you can make adjustments to your program as needed.

Plateaus are another common issue that many lifters face. If you find yourself struggling to make progress, it may be time to change things up. This can include adjusting your training volume, changing up your exercises, or even taking a deload week to allow your body to recover.

In addition to these strategies, optimizing your recovery is also crucial for avoiding plateaus and continuing to make progress over time. This includes paying attention to your nutrition, getting enough sleep, and managing stress levels.

Conclusion and Call to Action

You’ve made it through the entire guide to unlocking hypertrophy! By now, you should have a solid understanding of the principles and techniques necessary for achieving your muscle-building goals.

Remember, building muscle isn’t an overnight process. It takes dedication, consistency, and a willingness to push yourself beyond your limits. With the right workout program, proper nutrition, and recovery strategies, you can achieve the gains you’ve been striving for.

But don't stop here! Apply the knowledge you’ve gained and take action towards your hypertrophy goals. Whether that means customizing a workout plan, adjusting your nutrition, or optimizing your recovery, keep pushing forward and don't give up.

At Seiza, we understand that everyone's fitness journey is unique, which is why we offer customized online coaching programs to fit your individual needs and goals. Our expert trainers have experience in helping clients achieve their muscle-building goals, overcome plateaus, and make progress over time.

So, if you're ready to take your hypertrophy to the next level, sign up for one of our online coaching programs and book a discovery call with one of our expert trainers. Let us help you achieve the body you've always wanted.

Failing Forward: How to Use Setbacks in Strength Training to Propel You Forward in Life

Strength training is an excellent way to improve your physical health and fitness. However, it can also have a positive impact on other areas of your life, including mental toughness, discipline, and perseverance. Despite your best efforts, setbacks are inevitable in any fitness journey. Whether you've hit a plateau or faced an injury, it's essential to reframe these challenges as learning opportunities to help you achieve your goals.

In this blog post, we'll explore how to fail forward in strength training and leverage setbacks to propel you forward in all areas of life. By adopting a growth mindset, we can view these challenges as opportunities for personal growth and success. We'll provide practical tips on how to analyze setbacks, set new goals, and create an action plan to achieve them. By the end of this post, you'll have a better understanding of how to turn setbacks into opportunities and use them to achieve your fitness and life goals.


1. Recognize setbacks as learning opportunities

2. Analyze setbacks and set new goals

3. Embrace the challenge and stay committed:

4. Celebrate your progress and enjoy the journey

5. Conclusion


1. Recognize setbacks as learning opportunities

To achieve your fitness and life goals, it's crucial to view setbacks as opportunities for growth and learning. When faced with a setback in strength training, such as a plateau or an injury, it's easy to feel discouraged and frustrated. However, by reframing these challenges as learning opportunities, you can use them to your advantage.

Analyzing setbacks can help you identify what went wrong and why. This understanding can help you create a plan to prevent similar setbacks from happening again in the future. For example, if you experienced a setback due to poor form, you can focus on improving your form and technique to prevent future injuries.

Learning from setbacks in strength training can also help you overcome challenges in other areas of life. By developing a growth mindset and focusing on the lessons learned, you can apply these principles to other areas of life, such as work or relationships.

Setbacks are simply opportunities in disguise - opportunities to learn, to grow, and to become stronger than ever before.

2. Analyze setbacks and set new goals

Once you've recognized setbacks as learning opportunities, the next step is to analyze what went wrong and set new goals. By analyzing setbacks, you can identify what factors contributed to the setback and what changes you need to make to prevent it from happening again.

To analyze setbacks, start by identifying the specific problem or challenge. For example, if you've hit a plateau in your strength training, ask yourself why you're not making progress. Is it due to your diet, your training program, or your recovery? Once you've identified the problem, brainstorm solutions and set new goals that will help you overcome the challenge.

When setting new goals, make sure they are specific, measurable, and achievable. For example, instead of setting a vague goal to "get stronger," set a specific goal to increase your squat by 10 pounds in the next 8 weeks. This goal is specific, measurable, and achievable, making it easier to track progress and stay motivated.

Finally, create an action plan to help you achieve your new goals. Break your goals down into smaller, manageable steps, and create a timeline for when you want to achieve each step. This will help you stay on track and make progress towards your goals.

"Setbacks are not failures, but opportunities to recalibrate and set new goals. It's not about avoiding obstacles, but rather analyzing them, learning from them, and using that knowledge to move forward towards success." - Adam Grant


3. Embrace the challenge and stay committed:

If there's one thing that sets successful people apart, it's their ability to embrace the challenge and stay committed. In strength training, it's easy to get discouraged when progress is slow or setbacks occur. But the most successful athletes and lifters are the ones who keep pushing, even when things get tough.

One way to stay committed is to surround yourself with a supportive community. This can be a group of like-minded lifters, a supportive coach, or an online community of fitness enthusiasts. Being part of a community can provide motivation, support, and accountability when you need it most.

Another way to stay committed is to focus on the process rather than the outcome. Instead of obsessing over the number on the scale or the weight on the bar, focus on the small victories and improvements you make along the way. Celebrate each rep, each set, and each workout as a step towards your ultimate goal.

"Challenges are what make life interesting and overcoming them is what makes life meaningful." - Joshua J. Marine

4. Celebrate your progress and enjoy the journey

In strength training and in life, it's important to celebrate your progress and enjoy the journey. While it's easy to get caught up in the end goal, it's the small victories and moments along the way that make the journey worthwhile.

Take time to reflect on your progress and celebrate your achievements, no matter how small they may seem. Whether it's adding a few pounds to your lift or sticking to your nutrition plan for a week, each victory is a step towards your ultimate goal.

In addition to celebrating your progress, it's important to enjoy the journey. Strength training and goal-setting can be challenging, but they can also be rewarding and fun. Find joy in the process, whether it's trying a new exercise, lifting with a friend, or simply feeling strong and empowered.

"Setbacks are part of the journey, and they don't define us. What defines us is how we respond to those setbacks and how we keep moving forward towards our goals." - Jillian Michaels

5. Conclusion

Failing forward is a powerful mindset that can help you achieve success in strength training and in life. By embracing setbacks as opportunities for growth and learning, you can use them to propel yourself forward towards your goals.

Remember, setbacks are a natural part of the journey, but it's how you respond to them that determines your ultimate success. Use setbacks as a chance to reflect, learn, and grow, and keep pushing forward with a positive mindset.

To succeed in strength training and in life, it's also important to stay committed, surround yourself with a supportive community, focus on the process, celebrate your progress, and enjoy the journey.

By incorporating these principles into your strength training and goal-setting journey, you'll not only achieve your goals, but also become a stronger, more resilient person along the way.


Seiza Training

If you're ready to take your strength training and goal-setting journey to the next level, we invite you to book a discovery call with Seiza. Our team of expert coaches offers personalized online coaching to help you achieve your fitness and life goals.

Whether you're looking to build strength, lose weight, or overcome mental setbacks, our coaches have the experience and expertise to guide you towards success. Our coaching approach is personalized, flexible, and adaptable to your unique needs and goals.

With Seiza, you'll have access to a supportive community of like-minded individuals who are also on their fitness and life journey. Our coaches are passionate about helping you achieve your goals, and we're committed to providing you with the guidance, accountability, and support you need to succeed.

So why wait? Book a discovery call today and take the first step towards achieving your goals. We can't wait to help you unlock your full potential and become the strongest, most resilient version of yourself. If that's a bridge too far, just subscribe to our newsletter and keep getting fed brainfood like this!