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!

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!

7 Ways to Maintain Your Strength and Conditioning While Traveling: Tips and Tricks for Fitness on the Go

As a fitness nut, you know the importance of maintaining your strength and conditioning routine. But what happens when you're on the road, traveling for work or pleasure? It can be tough to stick to your usual workout regimen when you're away from home, but don't worry - there are ways to stay on track. In this post, we'll share seven tips and tricks for maintaining your strength and conditioning while traveling.

Plan Ahead

  1. Plan Ahead: Before you even leave for your trip, take some time to plan out your workouts. Consider the facilities available at your destination and what equipment you might need. This way, you can pack accordingly and make sure you have everything you need to stay on track.

Example: Let's say you're headed to a hotel that has a gym. Check out their website to see what equipment they have available, and plan your workouts accordingly. If they have dumbbells, plan some strength training exercises. If they have a treadmill, plan some cardio.

If you don't know how to plan a cardio session: hit us up!

Bodyweight Exercises

  1. Bodyweight Exercises: One of the great things about bodyweight exercises is that you can do them anywhere, without any equipment. They're perfect for staying in shape while traveling, as you can do them in your hotel room or even outdoors.

Example: Push-ups, squats, lunges, and planks are all great bodyweight exercises that you can do anywhere. Watch and subscribe to our Youtube channel to get into the Seiza Flow!

HIIT Workouts

  1. HIIT Workouts: High-Intensity Interval Training (HIIT) is a great way to get a full-body workout in a short amount of time. It's perfect for travelers who are short on time but still want to get a good workout in.

Example: A simple HIIT workout might include jumping jacks, burpees, mountain climbers, and squat jumps.
Check out our Follow Along workout that'll make you sweat!

Resistance Bands

  1. Resistance Bands: Resistance bands are lightweight and portable, making them perfect for traveling. They can be used for a variety of exercises, including strength training, stretching, and mobility work.

Example: Pack a resistance band in your suitcase and use it for exercises like bicep curls, lateral raises, and band pull-aparts.

Buy a resistance band pack right here.

Use the follow along video down below to get your resistance band work in!


The Destination

  1. Explore Your Destination: One of the best ways to stay active while traveling is to explore your destination on foot. Walking, hiking, and biking are all great ways to get some exercise while also seeing the sights.

Example: If you're in a city, take a walking tour of the area. If you're in a more rural area, go for a hike or rent a bike and explore the countryside.

Online Coaching

  1. Online Coaching: Consider online coaching to stay on track with your fitness goals while traveling. With virtual coaching sessions and personalized workout plans, you can stay connected with your coach from anywhere in the world.

Get to talking with one of our coaches

Stay Hydrated

  1. Stay Hydrated: Finally, don't forget to stay hydrated while traveling. Proper hydration is essential for maintaining energy and endurance during workouts.

Example: Always carry a reusable water bottle with you and refill it throughout the day.

By following these seven tips and tricks, you can maintain your strength and conditioning routine while traveling. Remember, consistency is key when it comes to fitness, so don't let your travels derail your progress.