Full Transcript Introduction 0:01 Hi, this is Margie. 0:01 Hi, this is Margie. Today we'll 0:02 Today we'll 0:02 Today we'll talk about Milliondoll 0:03 talk about Milliondoll 0:03 talk about Milliondoll Bones. Simple habits that 0:04 Bones. Simple habits that 0:04 Bones. Simple habits that help strengthen 0:06 help strengthen 0:06 help strengthen our bones—for 0:07 our bones—for 0:07 our bones—for ourselves and for future 0:08 ourselves and for future 0:08 ourselves and for future generations. And 0:09 generations. And 0:09 generations. And the best part is that 0:10 the best part is that 0:10 the best part is that the habits we 0:11 the habits we 0:11 the habits we practice today 0:12 practice today 0:12 practice today to protect our bones 0:14 to protect our bones are exactly what we 0:14 are exactly what we 0:15 are exactly what we can pass on to 0:15 can pass on to 0:16 can pass on to our children and grandchildren 0:17 our children and grandchildren . This is how we can 0:18 . This is how we can 0:18 . This is how we can change the future of 0:19 change the future of 0:19 change the future of osteoporosis. So in 0:21 osteoporosis. So in 0:21 osteoporosis. So in this episode, you'll 0:22 this episode, you'll 0:22 this episode, you'll learn about 0:22 learn about 0:22 learn about four daily 0:23 four daily 0:23 four daily habits that can 0:24 habits that can 0:24 habits that can significantly strengthen your 0:25 significantly strengthen your 0:25 significantly strengthen your bones at any 0:26 bones at any 0:26 bones at any age. Why posture, " 0:28 age. Why posture, " text neck", 0:29 text neck", 0:29 text neck", neutral 0:31 neutral 0:31 neutral pelvic position and 0:32 pelvic position and 0:32 pelvic position and hip flexion are so important, 0:33 hip flexion are so important, 0:33 hip flexion are so important, how to integrate them into your 0:34 how to integrate them into your 0:34 how to integrate them into your life and why it's so 0:35 life and why it's so 0:35 life and why it's so important to have strong 0:36 important to have strong 0:36 important to have strong wrists. And here's a 0:38 wrists. And here's a simple exercise you 0:39 simple exercise you 0:39 simple exercise you can start doing 0:40 can start doing 0:40 can start doing today to 0:41 today to 0:41 today to strengthen your 0:42 strengthen your 0:42 strengthen your wrists. And 0:42 wrists. And 0:42 wrists. And finally: how parents 0:43 finally: how parents 0:43 finally: how parents and grandparents 0:44 and grandparents 0:45 and grandparents can help the 0:45 can help the 0:45 can help the next generation 0:46 next generation 0:46 next generation build strong 0:47 build strong 0:47 build strong bones for life. 0:48 bones for life. 0:49 bones for life. My guest is Penny Shore, 0:50 My guest is Penny Shore, 0:50 My guest is Penny Shore, whom I have known for a long time. She is an 0:53 whom I have known for a long time. She is an 0:56 osteoporosis exercise specialist, has 0:56 osteoporosis exercise specialist, has training in 0:56 training in 0:56 training in Pilates and dance, and 0:58 Pilates and dance, and 0:58 Pilates and dance, and is the author of the 0:59 is the author of the 1:02 Milliondoll Bones program and book. Penny 1:02 Milliondoll Bones program and book. Penny has conducted many 1:03 has conducted many 1:03 has conducted many classes for our 1:04 classes for our 1:04 classes for our Happy Bones community. 1:05 Happy Bones community. 1:05 Happy Bones community. Our participants 1:06 Our participants 1:06 Our participants always enjoy 1:08 always enjoy 1:08 always enjoy her practical and 1:09 her practical and 1:09 her practical and engaging approach to 1:10 engaging approach to 1:10 engaging approach to movement. By the way, in the 1:11 movement. By the way, in the 1:11 movement. By the way, in the release notes 1:13 release notes 1:13 release notes you will find 1:14 you will find 1:14 you will find information if you are 1:15 information if you are 1:15 information if you are interested in 1:16 interested in 1:16 interested in Penny's work: she has courses 1:17 Penny's work: she has courses 1:17 Penny's work: she has courses available for purchase 1:18 available for purchase 1:18 available for purchase and many other 1:19 and many other 1:19 and many other resources. So 1:21 resources. So 1:21 resources. So be sure to 1:22 be sure to 1:22 be sure to check out the pre- 1:23 check out the pre- 1:23 check out the pre- release descriptions, there's a lot of 1:25 release descriptions, there's a lot of 1:25 release descriptions, there's a lot of useful stuff there that I 1:26 useful stuff there that I 1:26 useful stuff there that I think will help your 1:27 think will help your 1:27 think will help your bones. Stay 1:30 bones. Stay 1:30 bones. Stay with us. Congratulations, Penny. I'm 1:35 with us. Congratulations, Penny. I'm 1:35 with us. Congratulations, Penny. I'm so glad to see you 1:37 so glad to see you 1:37 so glad to see you on our podcast. 1:38 on our podcast. 1:38 on our podcast. Hello, Margie. Thank you for 1:39 Hello, Margie. Thank you for 1:39 Hello, Margie. Thank you for inviting me. Always 1:41 inviting me. Always 1:41 inviting me. Always glad to see you. 1:42 glad to see you. 1:42 glad to see you. You know, I'm just delighted 1:43 You know, I'm just delighted 1:43 You know, I'm just delighted with your 1:44 with your 1:44 with your work. We have known each other for 1:45 work. We have known each other for 1:45 work. We have known each other for so long, and you 1:46 so long, and you 1:46 so long, and you have made such a 1:47 have made such a 1:47 have made such a big contribution to 1:48 big contribution to 1:48 big contribution to helping people 1:49 helping people 1:49 helping people improve their 1:50 improve their 1:50 improve their bone health and overall 1:51 bone health and overall 1:51 bone health and overall health. Let's
Daily habits to support bone health 1:56 health. Let's 1:56 health. Let's start with what 1:57 start with what 1:57 start with what three habits do you 1:59 three habits do you 1:59 three habits do you think are 1:59 think are 1:59 think are the most important for 2:00 the most important for 2:00 the most important for all age 2:01 all age 2:01 all age groups: youth, 2:02 groups: youth, 2:02 groups: youth, teenagers, and 2:03 teenagers, and 2:03 teenagers, and seniors? Oh, great 2:09 seniors? Oh, great 2:09 seniors? Oh, great question, and I think the 2:10 question, and I think the 2:10 question, and I think the answer 2:11 answer 2:11 answer will surprise you. I 2:13 will surprise you. I 2:13 will surprise you. I probably have four of them, but 2:14 probably have four of them, but 2:14 probably have four of them, but these are the main ones. 2:15 these are the main ones. 2:16 these are the main ones. So, one of the 2:17 So, one of the 2:17 So, one of the most important things is 2:18 most important things is sleep. A full night's 2:21 sleep. A full night's 2:21 sleep. A full night's sleep. As you know, I 2:22 sleep. As you know, I 2:22 sleep. As you know, I teach people of all 2:23 teach people of all 2:23 teach people of all ages, and it's impossible 2:24 ages, and it's impossible 2:24 ages, and it's impossible to convey how many of 2:25 to convey how many of 2:25 to convey how many of them come with 2:26 them come with 2:26 them come with chronic sleep deprivation. 2:28 chronic sleep deprivation. 2:28 chronic sleep deprivation. And if we don't get enough 2:29 And if we don't get enough 2:29 And if we don't get enough sleep, it 2:30 sleep, it 2:30 sleep, it affects 2:31 affects 2:31 affects bone health. This affects 2:33 bone health. This affects 2:33 bone health. This affects everything. The second is 2:34 everything. The second is 2:34 everything. The second is hydration, drinking 2:35 hydration, drinking 2:35 hydration, drinking enough 2:36 enough 2:36 enough water. So, these are all 2:38 water. So, these are all 2:38 water. So, these are all basic things that 2:39 basic things that 2:39 basic things that hopefully won't be 2:41 hopefully won't be 2:41 hopefully won't be difficult for 2:42 difficult for 2:42 difficult for people to 2:43 people to 2:43 people to add. But 2:47 add. But 2:47 add. But drinking 2:47 drinking 2:47 drinking enough 2:49 enough 2:49 enough water, you know, our 2:50 water, you know, our 2:50 water, you know, our bones 2:51 bones 2:51 bones are largely made up of water, and 2:52 are largely made up of water, and 2:52 are largely made up of water, and people are usually 2:53 people are usually 2:53 people are usually dehydrated. 2:54 dehydrated. 2:56 This is so important and 2:56 This is so important and easy to do. That's what 2:58 easy to do. That's what 2:58 easy to do. That's what I like about 2:59 I like about 2:59 I like about hydration, people are 3:00 hydration, people are 3:00 hydration, people are just really busy. 3:01 just really busy. 3:02 just really busy. They don't think about 3:03 They don't think about 3:03 They don't think about it. And so, Quint, 3:05 it. And so, Quint, 3:06 it. And so, Quint, what I tell everyone is: 3:07 what I tell everyone is: 3:07 what I tell everyone is: start your morning 3:08 start your morning 3:08 start your morning with a glass of water. Well, 3:09 with a glass of water. Well, 3:09 with a glass of water. Well, such a big 3:10 such a big 3:10 such a big glass of water. You can 3:11 glass of water. You can 3:11 glass of water. You can add lemon there. 3:12 add lemon there. 3:13 add lemon there. You can add, you know, 3:14 You can add, you know, 3:14 You can add, you know, whatever you want for flavor 3:15 whatever you want for flavor , but you're dehydrated 3:16 , but you're dehydrated 3:16 , but you're dehydrated when you wake up 3:17 when you wake up 3:17 when you wake up in the morning. This is the easiest 3:20 in the morning. This is the easiest 3:20 in the morning. This is the easiest time of day to drink that 3:21 time of day to drink that 3:21 time of day to drink that first glass of water, and 3:22 first glass of water, and 3:22 first glass of water, and it just sets 3:23 it just sets 3:23 it just sets you up for a much 3:24 you up for a much 3:24 you up for a much better routine, 3:25 better routine, 3:25 better routine, especially for 3:26 especially for 3:27 especially for gut health. So, sleep, 3:31 gut health. So, sleep, 3:31 gut health. So, sleep, water. The third point 3:33 water. The third point 3:33 water. The third point will be autosuggestion. 3:34 will be autosuggestion. 3:37 The way we talk 3:37 The way we talk to ourselves determines how 3:39 to ourselves determines how 3:39 to ourselves determines how our 3:40 our 3:40 our lives will turn out. I think it's 3:44 lives will turn out. I think it's 3:44 lives will turn out. I think it's very difficult for women to 3:45 very difficult for women to 3:45 very difficult for women to say something nice 3:47 say something nice 3:47 say something nice about themselves. I don't know 3:49 about themselves. I don't know 3:49 about themselves. I don't know about men, but 3:51 about men, but 3:51 about men, but when I say, and I 3:51 when I say, and I 3:51 when I say, and I start most of 3:53 start most of 3:53 start most of my classes like this, I 3:54 my classes like this, I 3:54 my classes like this, I say, "Okay, tell 3:55 say, "Okay, tell 3:55 say, "Okay, tell me something nice." And 3:56 me something nice." And 3:56 me something nice." And I want them to 3:57 I want them to 3:57 I want them to say, “I am strong. I am 3:59 say, “I am strong. I am 3:59 say, “I am strong. I am happy. I am healthy. I, 4:02 happy. I am healthy. I, 4:02 happy. I am healthy. I, you know, I am powerful. I, 4:04 you know, I am powerful. I, 4:04 you know, I am powerful. I, you know, I 4:05 you know, I 4:05 you know, I like my eyes. 4:06 like my eyes. 4:06 like my eyes. I like, 4:07 I like, 4:07 I like, you know, I like 4:08 you know, I like 4:08 you know, I like how strong my 4:09 how strong my 4:09 how strong my arms are, or something 4:10 arms are, or something 4:10 arms are, or something like that. I want to 4:11 like that. I want to 4:11 like that. I want to hear something 4:12 hear something 4:12 hear something positive, because our 4:13 positive, because our 4:13 positive, because our words are our 4:14 words are our 4:14 words are our magic wands. They 4:16 magic wands. They 4:16 magic wands. They truly create 4:17 truly create 4:17 truly create our reality: our 4:19 our reality: our 4:19 our reality: our thoughts and our words, the way 4:20 thoughts and our words, the way we think about 4:21 we think about 4:21 we think about ourselves, the way we talk 4:22 ourselves, the way we talk 4:22 ourselves, the way we talk to ourselves. And if we are 4:25 to ourselves. And if we are 4:25 to ourselves. And if we are constantly 4:26 constantly 4:26 constantly picking on 4:27 picking on 4:27 picking on ourselves or 4:27 ourselves or 4:27 ourselves or showing it to 4:28 showing it to 4:29 showing it to the people we love, it 4:30 the people we love, it first of all affects 4:31 first of all affects 4:31 first of all affects our view of ourselves, 4:32 our view of ourselves, 4:32 our view of ourselves, but it also affects how 4:34 but it also affects how 4:38 others see us. So, 4:38 others see us. So, autosuggestion, and this is what 4:40 autosuggestion, and this is what 4:40 autosuggestion, and this is what I have to continue about 4:41 I have to continue about 4:41 I have to continue about . I, I can't 4:43 . I, I can't 4:43 . I, I can't disagree. That's why 4:45 disagree. That's why 4:45 disagree. That's why I teach the 4:46 I teach the 4:46 I teach the happiness program, and that's always 4:47 happiness program, and that's always 4:50 been part of what 4:50 been part of what I do for the last 40 years, because you're right 4:51 I do for the last 40 years, because you're right 4:51 I do for the last 40 years, because you're right . If 4:53 . If 4:53 . If people have negativity and 4:55 people have negativity and 4:55 people have negativity and think about themselves, 4:56 think about themselves, 4:56 think about themselves, you know, they don't 4:56 you know, they don't 4:56 you know, they don't think about themselves 4:57 think about themselves 4:57 think about themselves positively, how is that 4:58 positively, how is that 4:58 positively, how is that going to turn into 4:59 going to turn into 4:59 going to turn into something good? And often 5:01 something good? And often 5:01 something good? And often people think that 5:02 people think that 5:02 people think that working on your own 5:03 working on your own 5:03 working on your own happiness is the 5:04 happiness is the 5:04 happiness is the most selfish thing 5:05 most selfish thing 5:05 most selfish thing you can do, 5:06 you can do, 5:06 you can do, but it's actually the opposite 5:07 but it's actually the opposite , because it's so contagious. 5:08 , because it's so contagious. 5:08 , because it's so contagious. But I am 5:09 But I am 5:09 But I am . 5:10 . 5:10 . I agree. And it has such a 5:11 I agree. And it has such a 5:11 I agree. And it has such a big impact on 5:12 big impact on 5:13 big impact on their training, what 5:14 their training, what 5:14 their training, what they eat, and 5:15 they eat, and 5:15 they eat, and how they 5:16 how they 5:16 how they treat themselves. 5:17 treat themselves. 5:17 treat themselves. Yes. Do you have any
How to overcome negative self-talk 5:19 Yes. Do you have any 5:19 Yes. Do you have any tips? Do you have 5:20 tips? Do you have 5:20 tips? Do you have any tools 5:21 any tools 5:21 any tools for working with those who are 5:22 for working with those who are 5:22 for working with those who are too negative 5:23 too negative 5:23 too negative about themselves? 5:24 about themselves? 5:28 Yes. I developed a 5:28 Yes. I developed a program called " 5:29 program called " Multisensory 5:30 Multisensory 5:30 Multisensory Awareness," 5:31 Awareness," 5:31 Awareness," specifically for people 5:32 specifically for people 5:32 specifically for people who have difficulty 5:33 who have difficulty 5:33 who have difficulty feeling positive 5:35 feeling positive 5:35 feeling positive about themselves. The essence of the process 5:40 about themselves. The essence of the process 5:40 about themselves. The essence of the process is that each of 5:41 is that each of 5:41 is that each of us has our own 5:42 us has our own 5:42 us has our own individual " 5:43 individual " 5:45 well- 5:45 well- being toolkit," which is 5:46 being toolkit," which is 5:46 being toolkit," which is based on our 5:47 based on our 5:47 based on our feelings. What is your 5:49 feelings. What is your 5:49 feelings. What is your favorite food? What is 5:50 favorite food? What is 5:50 favorite food? What is your favorite fragrance? 5:52 your favorite fragrance? 5:52 your favorite fragrance? What do you 5:53 What do you 5:53 What do you like to watch the most 5:54 like to watch the most ? What is your favorite 5:55 ? What is your favorite 5:55 ? What is your favorite song? We engage 5:57 song? We engage 5:57 song? We engage absolutely all of our senses 5:58 absolutely all of our senses 5:58 absolutely all of our senses . For example, 6:00 . For example, 6:00 . For example, if I know I'm 6:01 if I know I'm 6:01 if I know I'm sad, I can eat a 6:03 sad, I can eat a 6:03 sad, I can eat a piece of dark 6:04 piece of dark 6:04 piece of dark chocolate or chocolate 6:05 chocolate or chocolate 6:05 chocolate or chocolate with sea salt, it 6:06 with sea salt, it 6:06 with sea salt, it will make me 6:07 will make me 6:07 will make me smile and 6:08 smile and 6:08 smile and help me get back 6:09 help me get back 6:09 help me get back to normal. 6:11 to normal. 6:13 So I'm always looking for 6:13 So I'm always looking for inner 6:14 inner 6:14 inner balance. I have a 6:16 balance. I have a 6:16 balance. I have a silk blanket that I 6:17 silk blanket that I 6:17 silk blanket that I can touch and 6:18 can touch and 6:18 can touch and hold in my hands. If 6:20 hold in my hands. If 6:20 hold in my hands. If I feel panicked 6:21 I feel panicked 6:21 I feel panicked about something, I can 6:22 about something, I can 6:23 about something, I can take it. Or a certain 6:25 take it. Or a certain 6:25 take it. Or a certain song, like I 6:26 song, like I 6:26 song, like I put on “Fly Me to the Moon” 6:28 put on “Fly Me to the Moon” 6:28 put on “Fly Me to the Moon” for arm exercise in 6:29 for arm exercise in 6:29 for arm exercise in class, and it makes 6:31 class, and it makes 6:31 class, and it makes everyone smile. But 6:34 everyone smile. But 6:34 everyone smile. But my “ 6:35 my “ 6:35 my “ toolkit” is 6:36 toolkit” is 6:36 toolkit” is different from 6:37 different from 6:37 different from yours. And this is the 6:39 yours. And this is the 6:39 yours. And this is the most important thing in this 6:41 most important thing in this 6:41 most important thing in this methodology. It is 6:43 methodology. It is 6:43 methodology. It is unique for 6:44 unique for 6:44 unique for everyone. Sometimes it's worth 6:47 everyone. Sometimes it's worth 6:47 everyone. Sometimes it's worth remembering your childhood, you 6:49 remembering your childhood, you 6:49 remembering your childhood, you can find 6:49 can find 6:49 can find pleasant things in your 6:51 pleasant things in your 6:51 pleasant things in your happy memories from the 6:52 happy memories from the 6:52 happy memories from the past. This “ 6:55 past. This “ 6:55 past. This “ toolkit” 6:56 toolkit” 6:56 toolkit” helps us 6:57 helps us 6:57 helps us reach a 6:58 reach a 6:58 reach a baseline so we can 6:59 baseline so we can 6:59 baseline so we can start 7:00 start 7:00 start talking to ourselves positively. 7:02 talking to ourselves positively. 7:04 Because if you're feeling 7:04 Because if you're feeling sad, anxious, or 7:05 sad, anxious, or 7:05 sad, anxious, or irritated, and I 7:07 irritated, and I 7:07 irritated, and I say to you, "Well, 7:08 say to you, "Well, 7:08 say to you, "Well, say something good 7:09 say something good 7:09 say something good about yourself." You 7:11 about yourself." You 7:11 about yourself." You will answer: "No, I can't. 7:12 will answer: "No, I can't. 7:12 will answer: "No, I can't. " "I'm no 7:13 " "I'm no 7:13 " "I'm no good" or 7:15 good" or 7:15 good" or "Leave me alone." 7:16 "Leave me alone." 7:16 "Leave me alone." "You don't understand, you 7:17 "You don't understand, you 7:17 "You don't understand, you just don't understand." 7:19 just don't understand." 7:21 So this is a way 7:21 So this is a way to develop compassion 7:23 to develop compassion 7:23 to develop compassion for yourself. That's what 7:26 for yourself. That's what 7:26 for yourself. That's what I do with people. 7:27 I do with people. 7:30 Then I do a 7:30 Then I do a sequence of 7:30 sequence of 7:30 sequence of breathing exercises, 7:31 breathing exercises, 7:31 breathing exercises, including healing 7:32 including healing 7:32 including healing breathing from Qigong. We 7:36 breathing from Qigong. We 7:36 breathing from Qigong. We work with colors 7:37 work with colors 7:37 work with colors and our emotions. 7:38 and our emotions. 7:41 If you feel 7:41 If you feel sad, you should 7:42 sad, you should 7:42 sad, you should direct the white 7:43 direct the white 7:43 direct the white light into the lungs, where the 7:44 light into the lungs, where the sadness "lives", and 7:45 sadness "lives", and 7:45 sadness "lives", and exhale with the sound " 7:46 exhale with the sound " sss". If you 7:48 sss". If you 7:48 sss". If you feel anger, that's a 7:49 feel anger, that's a 7:49 feel anger, that's a green light. Anger " 7:50 green light. Anger " lives" in your liver 7:52 lives" in your liver . So you want to add the 7:53 . So you want to add the 7:53 . So you want to add the opposite. Let 7:54 opposite. Let 7:54 opposite. Let happiness inside. 7:55 happiness inside. 7:55 happiness inside. Release your anger with a 7:56 Release your anger with a 7:57 Release your anger with a “shh” sound. I have a 7:58 “shh” sound. I have a 7:58 “shh” sound. I have a lot of little 7:59 lot of little 7:59 lot of little tricks that I 8:00 tricks that I 8:00 tricks that I use with people. The 8:01 use with people. The 8:02 use with people. The good thing about "healing 8:03 good thing about "healing 8:03 good thing about "healing suns" is that it's a 8:04 suns" is that it's a 8:04 suns" is that it's a breathing practice 8:05 breathing practice 8:05 breathing practice that we do while 8:06 that we do while 8:06 that we do while lying on our back, which 8:07 lying on our back, which 8:07 lying on our back, which creates axial 8:08 creates axial 8:08 creates axial stretch, so you're not 8:10 stretch, so you're not 8:10 stretch, so you're not putting pressure on your lungs. 8:11 putting pressure on your lungs. 8:13 All of our respiratory 8:13 All of our respiratory muscles, starting 8:15 muscles, starting 8:15 muscles, starting from the neck and reaching down to the 8:16 from the neck and reaching down to the 8:16 from the neck and reaching down to the pelvic floor, they are 8:17 pelvic floor, they are 8:17 pelvic floor, they are all open to the 8:18 all open to the 8:18 all open to the channel. In addition to 8:19 channel. In addition to 8:19 channel. In addition to improving your 8:20 improving your 8:20 improving your mood or 8:21 mood or 8:21 mood or at least bringing 8:22 at least bringing 8:22 at least bringing it back to normal, it 8:23 it back to normal, it 8:23 it back to normal, it increases your 8:24 increases your 8:24 increases your aerobic capacity. 8:25 aerobic capacity. 8:28 So, you know, I like to 8:28 So, you know, I like to simplify things and kind of 8:29 simplify things and kind of 8:29 simplify things and kind of push people 8:30 push people 8:30 push people to change. And they just 8:33 to change. And they just 8:33 to change. And they just finish and say, 8:34 finish and say, 8:34 finish and say, "Wow, I really 8:35 "Wow, I really 8:35 "Wow, I really feel great." 8:36 feel great." 8:36 feel great." No, I think this 8:37 No, I think this 8:37 No, I think this applies to everyone who 8:38 applies to everyone who 8:38 applies to everyone who listens to us. These are wonderful 8:39 listens to us. These are wonderful 8:39 listens to us. These are wonderful techniques. I really like 8:40 techniques. I really like 8:40 techniques. I really like working with white 8:41 working with white 8:41 working with white light. True. So, 8:42 light. True. So, 8:42 light. True. So, just lie on your back 8:43 just lie on your back , and you want to...so 8:44 , and you want to...so 8:44 , and you want to...so we need to... 8:45 we need to... 8:45 we need to... you focus. It's a 8:47 you focus. It's a 8:47 you focus. It's a wonderful feeling. I 8:48 wonderful feeling. I 8:48 wonderful feeling. I usually 8:49 usually 8:49 usually focus more on very 8:50 focus more on very 8:50 focus more on very delicate work. Many 8:54 delicate work. Many 8:54 delicate work. Many people who come 8:55 people who come 8:55 people who come to me are in 8:56 to me are in 8:56 to me are in pain, and the wonderful thing is that 8:57 pain, and the wonderful thing is that 8:57 pain, and the wonderful thing is that once I help 8:59 once I help 8:59 once I help them breathe and we 9:00 them breathe and we 9:00 them breathe and we begin to eliminate the " 9:01 begin to eliminate the " discomfort"—the illness 9:02 discomfort"—the illness that has been building up in 9:03 that has been building up in 9:03 that has been building up in their minds, their 9:05 their minds, their 9:05 their minds, their thoughts, because it all 9:06 thoughts, because it all 9:06 thoughts, because it all comes back to 9:07 comes back to 9:07 comes back to our internal 9:08 our internal 9:08 our internal dialogue. So, once 9:12 dialogue. So, once 9:12 dialogue. So, once you can 9:13 you can 9:13 you can eliminate illness 9:14 eliminate illness 9:14 eliminate illness through creative 9:15 through creative 9:15 through creative visualization with 9:16 visualization with 9:16 visualization with colors, breath 9:17 colors, breath 9:17 colors, breath work, and our 9:18 work, and our 9:18 work, and our 9:20 personal 9:20 personal well-being toolkit through 9:21 well-being toolkit through 9:21 well-being toolkit through our multi-sensory 9:22 our multi-sensory 9:22 our multi-sensory technique, you will 9:23 technique, you will 9:23 technique, you will be amazed at 9:23 be amazed at 9:23 be amazed at how powerful it is. 9:25 how powerful it is. 9:25 how powerful it is. Perfectly. So try 9:26 Perfectly. So try 9:26 Perfectly. So try all the white light, 9:27 all the white light, 9:27 all the white light, green light. This is a 9:28 green light. This is a 9:28 green light. This is a good start. There is 9:29 good start. There is 9:29 good start. There is red light, blue 9:30 red light, blue 9:30 red light, blue light, yellow light, 9:31 light, yellow light, 9:31 light, yellow light, purple light. And 9:33 purple light. And 9:33 purple light. And also turn on your 9:34 also turn on your 9:34 also turn on your favorite song, 9:34 favorite song, 9:34 favorite song, put it on repeat 9:36 put it on repeat . If I'm sad, I...my 9:38 . If I'm sad, I...my 9:38 . If I'm sad, I...my cat just died 9:40 cat just died 9:40 cat just died after a sudden 9:41 after a sudden 9:41 after a sudden illness. I cried 9:44 illness. I cried 9:44 illness. I cried every day for a 9:45 every day for a 9:45 every day for a month, and I just 9:46 month, and I just 9:46 month, and I just had to 9:48 had to 9:48 had to listen to music all the time. 9:49 listen to music all the time. 9:49 listen to music all the time. Yes. No, I think it's 9:50 Yes. No, I think it's 9:50 Yes. No, I think it's such an important 9:52 such an important 9:52 such an important toolkit to have so that you're 9:53 toolkit to have so that you're 9:53 toolkit to have so that you're prepared. Are you 9:53 prepared. Are you 9:53 prepared. Are you ready because these 9:54 ready because these 9:55 ready because these things... 9:55 things... 9:55 things... Yes. You are ready. Yes. 9:56 Yes. You are ready. Yes. 9:57 Yes. You are ready. Yes. Have a 9:57 Have a 9:57 Have a piece of chocolate handy 9:59 piece of chocolate handy 9:59 piece of chocolate handy for yourself. Hey...this is 10:00 for yourself. Hey...this is 10:00 for yourself. Hey...this is interesting. Rose 10:02 interesting. Rose 10:02 interesting. Rose oil. The scent of roses is 10:04 oil. The scent of roses is 10:04 oil. The scent of roses is very calming to your 10:05 very calming to your 10:05 very calming to your nervous system. It is 10:06 nervous system. It is 10:06 nervous system. It is also useful for 10:07 also useful for 10:08 also useful for setting boundaries in 10:09 setting boundaries in 10:09 setting boundaries in your life. Oh, I 10:10 your life. Oh, I 10:10 your life. Oh, I adore 10:12 adore 10:12 adore rose essential oils, and I 10:13 rose essential oils, and I 10:13 rose essential oils, and I love the bright 10:14 love the bright 10:14 love the bright blue oils from Jodi 10:15 blue oils from Jodi 10:15 blue oils from Jodi Conn. But 10:17 Conn. But 10:17 Conn. But anyway, yes. OK. 10:18 anyway, yes. OK. 10:18 anyway, yes. OK. So, that was number three 10:20 So, that was number three . We continue. Another 10:22 . We continue. Another 10:22 . We continue. Another thing I do, and I do 10:23 thing I do, and I do 10:23 thing I do, and I do n't recommend 10:24 n't recommend 10:24 n't recommend anything to my clients that I haven't 10:26 anything to my clients that I haven't 10:26 anything to my clients that I haven't tried myself. 10:27 tried myself. 10:27 tried myself. I am a guinea 10:28 I am a guinea 10:28 I am a guinea pig. Protein at 10:29 pig. Protein at 10:29 pig. Protein at every meal. 10:31 every meal. 10:31 every meal. especially, it's just 10:32 especially, it's just 10:32 especially, it's just extremely important. 10:34 extremely important. 10:37 So, I realize that I'm 10:39 leaning a little more towards 10:39 leaning a little more towards nutrition than 10:40 nutrition than 10:40 nutrition than exercise right now. This doesn't mean 10:43 exercise right now. This doesn't mean 10:43 exercise right now. This doesn't mean that exercise isn't important, 10:45 that exercise isn't important, 10:45 that exercise isn't important, but these basic things: getting 10:46 but these basic things: getting 10:46 but these basic things: getting enough sleep, 10:47 enough sleep, 10:47 enough sleep, drinking enough 10:48 drinking enough 10:48 drinking enough water, 10:49 water, 10:52 treating yourself with 10:52 treating yourself with kindness, love, and 10:53 kindness, love, and 10:53 kindness, love, and compassion, and 10:54 compassion, and 10:54 compassion, and consuming 10:55 consuming 10:55 consuming enough 10:56 enough 10:56 enough protein. This is exactly how 10:58 protein. This is exactly how 10:58 protein. This is exactly how we create our 10:59 we create our 10:59 we create our healthy body. And if 11:02 healthy body. And if 11:02 healthy body. And if we don't have a healthy 11:03 we don't have a healthy 11:03 we don't have a healthy "vessel," we won't 11:04 "vessel," we won't 11:04 "vessel," we won't be able to go out and 11:05 be able to go out and 11:05 be able to go out and play sports. This is 11:08 play sports. This is 11:08 play sports. This is true. And this is the main thing: 11:11 true. And this is the main thing: 11:11 true. And this is the main thing: you try to 11:12 you try to 11:12 you try to do so many 11:13 do so many 11:13 do so many useful things, but you 11:14 useful things, but you 11:14 useful things, but you don't nourish yourself, 11:15 don't nourish yourself, 11:15 don't nourish yourself, you don't optimize everything 11:16 you don't optimize everything by taking care of your 11:18 by taking care of your 11:18 by taking care of your body. That's why I 11:19 body. That's why I 11:19 body. That's why I like all of this. 11:20 like all of this. 11:20 like all of this. What do you think is the 11:21 What do you think is the 11:21 What do you think is the main thing? What do 11:23 main thing? What do 11:23 main thing? What do you think is 11:24 you think is 11:24 you think is missing the most? Since you've 11:25 missing the most? Since you've 11:25 missing the most? Since you've been working with people for so long 11:26 been working with people for so long 11:26 been working with people for so long , which of these 11:27 , which of these 11:27 , which of these habits do you think is 11:29 habits do you think is 11:29 habits do you think is the least developed and the one that 11:30 the least developed and the one that 11:30 the least developed and the one that people don't 11:31 people don't 11:31 people don't pay attention to? What is 11:32 pay attention to? What is 11:32 pay attention to? What is most lacking is 11:33 most lacking is 11:33 most lacking is positive 11:34 positive 11:34 positive self-suggestion. 11:35 self-suggestion. 11:38 People don't seem to 11:38 People don't seem to understand the power of their 11:40 understand the power of their 11:40 understand the power of their words, which is the key to 11:41 words, which is the key to 11:41 words, which is the key to positive 11:41 positive 11:42 positive communication with yourself 11:43 communication with yourself 11:43 communication with yourself and others. I know you and I share the 11:46 and others. I know you and I share the 11:46 and others. I know you and I share the same feelings 11:48 same feelings 11:48 same feelings about 11:48 about 11:48 about gratitude, prayer, and 11:50 gratitude, prayer, and 11:50 gratitude, prayer, and journaling. I 11:51 journaling. I 11:51 journaling. I start every morning with 11:52 start every morning with 11:52 start every morning with prayer. This is a prayer 11:55 prayer. This is a prayer 11:55 prayer. This is a prayer of gratitude: “Thank 11:56 of gratitude: “Thank 11:56 of gratitude: “Thank you, God, for another 11:58 you, God, for another 11:58 you, God, for another day. Thank you for 11:59 day. Thank you for 11:59 day. Thank you for putting my soul back into 12:01 putting my soul back into 12:01 putting my soul back into my body, and I will do my 12:02 my body, and I will do my 12:02 my body, and I will do my best to 12:03 best to 12:03 best to become the best 12:04 become the best 12:04 become the best version of myself." That's what's 12:08 version of myself." That's what's 12:08 version of myself." That's what's really missing, 12:09 really missing, 12:09 really missing, because I don't think people have 12:11 because I don't think people have 12:11 because I don't think people have ever truly 12:12 ever truly 12:12 ever truly understood the power of our 12:13 understood the power of our 12:13 understood the power of our words. We were taught that... 12:18 words. We were taught that... what do they say? "Sticks 12:20 what do they say? "Sticks 12:20 what do they say? "Sticks and stones may 12:21 and stones may 12:21 and stones may break my bones, 12:22 break my bones, 12:22 break my bones, but words 12:23 but words 12:23 but words will never hurt." But 12:25 will never hurt." But 12:25 will never hurt." But I really think what 12:27 I really think what 12:27 I really think what we're seeing now— 12:28 we're seeing now— especially with 12:28 especially with 12:28 especially with social media and 12:29 social media and bullying and 12:30 bullying and 12:30 bullying and things like that— 12:31 things like that— of course, words can 12:33 of course, words can 12:33 of course, words can destroy a person, 12:34 destroy a person, 12:34 destroy a person, but they can also 12:35 but they can also 12:35 but they can also inspire. And we have to start 12:39 inspire. And we have to start 12:39 inspire. And we have to start with ourselves. 12:40 with ourselves. 12:43 So if we can 12:43 So if we can say, "Hey, I 12:44 say, "Hey, I 12:44 say, "Hey, I look good." 12:45 look good." 12:47 Look in 12:47 Look in the mirror, tell 12:48 the mirror, tell 12:48 the mirror, tell yourself something nice, 12:49 yourself something nice, 12:49 yourself something nice, just say, "I am 12:50 just say, "I am 12:50 just say, "I am strong." I have 12:52 strong." I have 12:52 strong." I have this little 12:53 this little 12:53 this little spell. I say, “I am 12:55 spell. I say, “I am 12:55 spell. I say, “I am happy. I am healthy. 12:57 happy. I am healthy. 12:57 happy. I am healthy. I am rich. I am strong. 12:59 I am rich. I am strong. 12:59 I am rich. I am strong. I can walk around the 13:00 I can walk around the 13:00 I can walk around the house saying 13:01 house saying 13:01 house saying this. When my children were 13:03 this. When my children were 13:03 this. When my children were little, we 13:04 little, we 13:04 little, we organized a " 13:05 organized a " 13:05 organized a " diaper-free march" together. So I 13:07 diaper-free march" together. So I 13:08 diaper-free march" together. So I turn everything into a 13:09 turn everything into a 13:09 turn everything into a little game or 13:09 little game or 13:10 little game or spell. And that 13:11 spell. And that 13:11 spell. And that really makes a difference 13:13 really makes a difference 13:13 really makes a difference . And it 13:14 . And it 13:14 . And it seems silly, 13:15 seems silly, 13:15 seems silly, but if it puts 13:16 but if it puts 13:16 but if it puts a smile on your 13:17 a smile on your 13:17 a smile on your face, it really 13:18 face, it really 13:18 face, it really does change the hormones in 13:19 does change the hormones in 13:20 does change the hormones in your body. So, 13:21 your body. So, 13:22 your body. So, smiling adds 13:23 smiling adds 13:23 smiling adds endorphins and 13:23 endorphins and 13:23 endorphins and helps eliminate 13:25 helps eliminate 13:25 helps eliminate cortisol. And this is a separate 13:27 cortisol. And this is a separate 13:27 cortisol. And this is a separate topic that relates 13:28 topic that relates 13:28 topic that relates to how I work with 13:30 to how I work with 13:30 to how I work with people, because I can 13:31 people, because I can 13:31 people, because I can ask you to lie 13:32 ask you to lie 13:32 ask you to lie on your back and say, " 13:34 on your back and say, " Okay, but I want 13:35 Okay, but I want 13:35 Okay, but I want you to smile while you 13:36 you to smile while you 13:36 you to smile while you do this." Not only 13:38 do this." Not only 13:38 do this." Not only because I 13:38 because I 13:38 because I like seeing 13:39 like seeing 13:39 like seeing your beautiful 13:40 your beautiful 13:40 your beautiful face with a smile, 13:41 face with a smile, 13:41 face with a smile, but also because 13:42 but also because 13:42 but also because smiling is good 13:43 smiling is good 13:43 smiling is good for you. Hello, this is 13:45 for you. Hello, this is 13:45 for you. Hello, this is Marie. High-quality 13:46 Marie. High-quality 13:46 Marie. High-quality supplements are an important 13:48 supplements are an important 13:48 supplements are an important part of a comprehensive 13:49 part of a comprehensive 13:51 osteoporosis treatment program. To 13:51 osteoporosis treatment program. To help you out, I'm 13:52 help you out, I'm 13:52 help you out, I'm offering a significant 13:53 offering a significant 13:53 offering a significant discount every day in 13:55 discount every day in 13:55 discount every day in my 13:56 my 13:56 my supplement store through Full Script. 13:57 supplement store through Full Script. 13:57 supplement store through Full Script. Full Script has the most extensive 13:59 Full Script has the most extensive 13:59 Full Script has the most extensive catalog of 14:00 catalog of 14:00 catalog of professional-grade supplements 14:01 professional-grade supplements 14:01 professional-grade supplements and wellness 14:02 and wellness 14:02 and wellness products I have ever 14:03 products I have ever found. 14:04 found. 14:04 found. So, all you 14:05 So, all you 14:05 So, all you need to do is 14:07 need to do is 14:07 need to do is go to tinyurl.com. This t i 14:10 go to tinyurl.com. This t i 14:10 go to tinyurl.com. This t i nyurl.com/supplements is cheaper. 14:15 nyurl.com/supplements is cheaper. 14:16 nyurl.com/supplements is cheaper. And you will be taken to 14:17 And you will be taken to 14:17 And you will be taken to my Full Script store. 14:18 my Full Script store. 14:19 my Full Script store. And there you will see my 14:20 And there you will see my 14:20 And there you will see my favorite 14:21 favorite 14:21 favorite bone-strengthening supplements. So be 14:23 bone-strengthening supplements. So be 14:23 bone-strengthening supplements. So be sure 14:24 sure 14:24 sure to check them out. 14:25 to check them out. 14:26 to check them out. The link will also be 14:27 The link will also be 14:27 The link will also be in the video description. So 14:29 in the video description. So , let's get back to the 14:30 , let's get back to the 14:30 , let's get back to the program. Yes. I can't 14:34 program. Yes. I can't 14:34 program. Yes. I can't disagree, and 14:35 disagree, and 14:36 disagree, and it's such an important 14:37 it's such an important 14:37 it's such an important component that I've 14:38 component that I've 14:38 component that I've seen people 14:39 seen people 14:39 seen people implement it, I 14:40 implement it, I 14:40 implement it, I mean, that's how 14:41 mean, that's how 14:41 mean, that's how I started teaching 14:42 I started teaching 14:42 I started teaching happiness because I've 14:43 happiness because I've 14:43 happiness because I've seen chronic 14:45 seen chronic 14:45 seen chronic pain decrease significantly with 14:45 pain decrease significantly with 14:49 this element. Okay , let's move on 14:50 , let's move on 14:50 , let's move on to the physical aspect, 14:51 to the physical aspect, 14:51 to the physical aspect, because in your book, 14:53 because in your book, 14:53 because in your book, which I adore. I 14:54 which I adore. I 14:54 which I adore. I love, and we'll 14:55 love, and we'll 14:55 love, and we'll talk 14:56 talk 14:56 talk about your book, 14:57 about your book, Million 14:58 Million 14:58 Million Dollar Bones, a little later, but in your 14:59 Dollar Bones, a little later, but in your 14:59 Dollar Bones, a little later, but in your book, and I've known you for 15:00 book, and I've known you for 15:00 book, and I've known you for so many years, I've 15:01 so many years, I've 15:01 so many years, I've always thought that was a
Posture and text neck: risks of slouching 15:02 always thought that was a 15:02 always thought that was a great statement 15:03 great statement . You can't say 15:05 . You can't say 15:05 . You can't say "slouch" without " 15:06 "slouch" without " ouch." So let's 15:08 ouch." So let's 15:08 ouch." So let's talk about 15:09 talk about 15:09 talk about posture, "text 15:10 posture, "text 15:10 posture, "text neck." Let's just 15:13 neck." Let's just 15:13 neck." Let's just talk about 15:14 talk about 15:14 talk about why posture is 15:15 why posture is 15:15 why posture is absolutely key. 15:16 absolutely key. 15:19 Perfect question. 15:19 Perfect question. So, I'm saying you can't 15:21 So, I'm saying you can't 15:21 So, I'm saying you can't say " 15:22 say " slouching" without "oh," 15:23 slouching" without "oh," 15:23 slouching" without "oh," because if you're 15:24 because if you're 15:24 because if you're constantly hunched 15:25 constantly hunched 15:25 constantly hunched forward, I'm going to turn 15:26 forward, I'm going to turn 15:26 forward, I'm going to turn sideways and your head 15:27 sideways and your head 15:27 sideways and your head is thrust forward, which 15:29 is thrust forward, which 15:29 is thrust forward, which we see so often 15:30 we see so often 15:30 we see so often now through 15:31 now through 15:31 now through social media. 15:32 social media. 15:32 social media. It used to only happen 15:33 It used to only happen 15:33 It used to only happen while working on 15:34 while working on 15:34 while working on the computer, but 15:35 the computer, but 15:35 the computer, but now, due to the constant 15:36 now, due to the constant 15:36 now, due to the constant hunching over your 15:36 hunching over your 15:36 hunching over your phone, there's actually 15:38 phone, there's actually 15:38 phone, there's actually such a thing 15:39 such a thing 15:39 such a thing as "text neck." And 15:40 as "text neck." And 15:40 as "text neck." And if people start 15:41 if people start 15:41 if people start noticing back pain 15:43 noticing back pain , shoulder pain, jaw pain, 15:44 , shoulder pain, jaw pain, 15:44 , shoulder pain, jaw pain, chronic 15:45 chronic 15:45 chronic headaches, dizziness, 15:46 headaches, dizziness, 15:46 headaches, dizziness, it can cause 15:47 it can cause 15:47 it can cause pain that radiates into the arm 15:49 pain that radiates into the arm , which can make you 15:50 , which can make you 15:50 , which can make you think it's carpal 15:51 think it's carpal 15:51 think it's carpal tunnel syndrome, 15:52 tunnel syndrome, 15:52 tunnel syndrome, but it could be 15:53 but it could be 15:53 but it could be neck compression, 15:54 neck compression, 15:54 neck compression, limb weakness, 15:55 limb weakness, 15:55 limb weakness, it's blocking your 15:56 it's blocking your 15:56 it's blocking your breathing. And all this 15:59 breathing. And all this 15:59 breathing. And all this happens because of 16:00 happens because of 16:00 happens because of stooping, even 16:01 stooping, even 16:01 stooping, even if you have healthy 16:02 if you have healthy 16:02 if you have healthy bones. If you have 16:06 bones. If you have 16:06 bones. If you have osteoporosis or 16:07 osteoporosis or 16:07 osteoporosis or osteopenia, if your 16:09 osteopenia, if your 16:09 osteopenia, if your bones are weak and 16:10 bones are weak and 16:10 bones are weak and you're stooped, I'll 16:11 you're stooped, I'll 16:11 you're stooped, I'll just take my 16:12 just take my 16:12 just take my skeleton. Here's my... You 16:16 skeleton. Here's my... You 16:16 skeleton. Here's my... You probably already know this, 16:17 probably already know this, 16:17 probably already know this, but the back of the 16:18 but the back of the 16:18 but the back of the spine is the 16:19 spine is the 16:19 spine is the bony part that 16:20 bony part that 16:20 bony part that we can feel. 16:22 we can feel. 16:24 The front of the 16:24 The front of the spine is where 16:26 spine is where 16:27 compression fractures of the 16:28 compression fractures of the sphenoid 16:28 sphenoid 16:28 sphenoid vertebrae occur, especially between the 16:30 vertebrae occur, especially between the 16:30 vertebrae occur, especially between the shoulder blades. So, 16:31 shoulder blades. So, 16:31 shoulder blades. So, look, this is 16:32 look, this is 16:32 look, this is slouching. If you 16:35 slouching. If you 16:35 slouching. If you lean forward, your 16:36 lean forward, your 16:36 lean forward, your head shifts 16:37 head shifts 16:37 head shifts forward, and that puts 16:39 forward, and that puts 16:39 forward, and that puts all that pressure on the 16:40 all that pressure on the 16:40 all that pressure on the front of your 16:41 front of your 16:41 front of your spine, and then you 16:42 spine, and then you 16:42 spine, and then you add to the load 16:43 add to the load , like by coughing 16:44 , like by coughing 16:44 , like by coughing or sneezing. It doesn't have to 16:47 or sneezing. It doesn't have to 16:47 or sneezing. It doesn't have to be 16:48 be 16:48 be slouching or leaning over 16:49 slouching or leaning over 16:49 slouching or leaning over to lift something 16:50 to lift something 16:50 to lift something heavy. It doesn't 16:52 heavy. It doesn't 16:52 heavy. It doesn't have to be lifting 16:54 have to be lifting 16:54 have to be lifting weights or a package. These are 16:59 weights or a package. These are 16:59 weights or a package. These are our everyday 17:00 our everyday 17:00 our everyday activities, if they are 17:01 activities, if they are 17:01 activities, if they are complicated by 17:02 complicated by 17:02 complicated by poor posture, or 17:03 poor posture, or 17:03 poor posture, or what I teach 17:04 what I teach 17:04 what I teach people: if you 17:05 people: if you 17:05 people: if you stretch, 17:06 stretch, 17:06 stretch, strengthen muscles, or 17:07 strengthen muscles, or 17:07 strengthen muscles, or just move in a 17:08 just move in a 17:08 just move in a crooked 17:09 crooked 17:09 crooked position, it 17:10 position, it 17:10 position, it increases the risk of 17:11 increases the risk of 17:11 increases the risk of fracture, which is the 17:12 fracture, which is the 17:12 fracture, which is the worst 17:13 worst 17:13 worst outcome; It's 17:14 outcome; It's 17:14 outcome; It's no wonder that in 17:14 no wonder that in 17:15 no wonder that in English 17:16 English 17:16 English the word "slouch 17:16 the word "slouch " contains " 17:18 " contains " ouch" (oh!). Another thing is that 17:22 ouch" (oh!). Another thing is that 17:22 ouch" (oh!). Another thing is that we can get stuck in 17:24 we can get stuck in 17:24 we can get stuck in this position. This 17:25 this position. This 17:25 this position. This is called " 17:26 is called " bone slippage". 17:27 bone slippage". 17:27 bone slippage". And this is even 17:28 And this is even 17:28 And this is even observed in 17:29 observed in 17:29 observed in children. Margie, I'm 17:30 children. Margie, I'm 17:30 children. Margie, I'm sure you know 17:31 sure you know 17:31 sure you know about this, about baby 17:32 about this, about baby 17:32 about this, about baby carriers. 17:33 carriers. 17:34 carriers. Children who are placed in C- 17:35 Children who are placed in C- shaped seats and 17:36 shaped seats and 17:39 only move from the car seat to the 17:41 highchair, to the playpen, or 17:41 highchair, to the playpen, or wherever. I have 17:43 wherever. I have 17:43 wherever. I have n't had babies in a long time 17:44 n't had babies in a long time 17:44 n't had babies in a long time . I don't know 17:45 . I don't know 17:46 . I don't know what's on the market right now. 17:47 what's on the market right now. 17:48 what's on the market right now. But when you have a 17:48 But when you have a 17:48 But when you have a chronic C-shaped 17:50 chronic C-shaped 17:50 chronic C-shaped form and the child's spine 17:51 form and the child's spine 17:51 form and the child's spine does not straighten, because 17:52 does not straighten, because 17:54 he is simply 17:54 he is simply in this position for most of the day, 17:56 in this position for most of the day, the strongest 17:56 the strongest 17:56 the strongest compression of the spine and 17:57 compression of the spine and 17:57 compression of the spine and bending forward. This is a 18:00 bending forward. This is a 18:00 bending forward. This is a recipe for their 18:02 recipe for their 18:02 recipe for their body getting "stuck" in 18:03 body getting "stuck" in 18:03 body getting "stuck" in this state. I can 18:05 this state. I can 18:05 this state. I can talk about this 18:06 talk about this 18:06 talk about this endlessly. But one more thing 18:09 endlessly. But one more thing 18:09 endlessly. But one more thing : The C-shape 18:10 : The C-shape 18:10 : The C-shape puts you in a 18:12 puts you in a fight-or-flight state, and that 18:13 fight-or-flight state, and that 18:13 fight-or-flight state, and that changes the hormonal 18:14 changes the hormonal 18:14 changes the hormonal balance in your body. 18:15 balance in your body. 18:18 So, fight or 18:18 So, fight or flight mode— 18:19 flight mode— 18:19 flight mode— you're contracting like this. Your 18:20 you're contracting like this. Your 18:20 you're contracting like this. Your shoulders are hunched, 18:21 shoulders are hunched, 18:21 shoulders are hunched, you are tense. Your 18:24 you are tense. Your 18:24 you are tense. Your body doesn't know that 18:25 body doesn't know that 18:25 body doesn't know that you're not being chased by a tiger 18:26 you're not being chased by a tiger , dinosaur, or bear. 18:28 , dinosaur, or bear. 18:31 Your body simply knows that you are in a 18:32 that you are in a 18:32 that you are in a state of terror. And suddenly 18:36 state of terror. And suddenly 18:38 cortisol starts to be released into the bloodstream, 18:38 cortisol starts to be released into the bloodstream, and the body says: "Oh 18:39 and the body says: "Oh my God, we need to 18:40 my God, we need to 18:40 my God, we need to balance this out." What 18:43 balance this out." What 18:43 balance this out." What can we do? We 18:44 can we do? We 18:45 can we do? We need calcium." 18:46 need calcium." 18:46 need calcium." Because calcium 18:47 Because calcium 18:47 Because calcium helps our 18:47 helps our 18:47 helps our nervous system. 18:48 nervous system. 18:49 nervous system. That's how we 18:49 That's how we 18:49 That's how we function. Our 18:51 function. Our 18:51 function. Our heartbeat, our heart 18:52 heartbeat, our heart 18:52 heartbeat, our heart works thanks to 18:53 works thanks to 18:53 works thanks to calcium. So he 18:54 calcium. So he 18:54 calcium. So he balances. It 18:55 balances. It 18:55 balances. It cannot be taken from 18:56 cannot be taken from anywhere, it cannot be 18:57 anywhere, it cannot be 18:57 anywhere, it cannot be taken from the heart. It is 18:58 taken from the heart. It is 18:58 taken from the heart. It is taken from bones. 18:59 taken from bones. 19:00 taken from bones. Certainly. In your 19:01 Certainly. In your 19:01 Certainly. In your book, you 19:01 book, you 19:01 book, you talk about 19:02 talk about 19:02 talk about several key 19:03 several key 19:03 several key things. I asked 19:04 things. I asked 19:04 things. I asked Penny to make some videos for us to 19:05 Penny to make some videos for us to 19:07 explain why they're 19:07 explain why they're so important: hip flexion
Understanding pelvis alignment and hip hinging 19:08 so important: hip flexion 19:11 and a few other 19:11 and a few other concepts that, if 19:12 concepts that, if 19:12 concepts that, if implemented 19:13 implemented 19:13 implemented at any age, 19:14 at any age, 19:14 at any age, will yield the benefits 19:15 will yield the benefits 19:15 will yield the benefits we're talking about today 19:16 we're talking about today 19:16 we're talking about today . This 19:17 . This 19:17 . This doesn't just apply to 19:18 doesn't just apply to 19:18 doesn't just apply to people who have 19:19 people who have 19:19 people who have osteoporosis or 19:20 osteoporosis or 19:20 osteoporosis or osteopenia. We'll 19:22 osteopenia. We'll 19:22 osteopenia. We'll talk about that 19:23 talk about that 19:23 talk about that soon, but this is something 19:24 soon, but this is something 19:24 soon, but this is something we can do 19:25 we can do 19:25 we can do for the younger 19:26 for the younger 19:26 for the younger generation and it will 19:27 generation and it will 19:27 generation and it will make a huge 19:28 make a huge 19:28 make a huge difference, 19:29 difference, 19:30 difference, right? Because when 19:32 right? Because when 19:32 right? Because when you understand 19:32 you understand 19:33 you understand the concept of how 19:34 the concept of how 19:34 the concept of how to balance the pelvis and how 19:35 to balance the pelvis and how 19:35 to balance the pelvis and how it affects the rest of the 19:36 it affects the rest of the 19:36 it affects the rest of the body, you realize 19:38 body, you realize that it extends to 19:39 that it extends to 19:39 that it extends to everything you do. 19:40 everything you do. 19:43 So, these are our hips. 19:43 So, these are our hips. This is the pelvis. It divides 19:45 This is the pelvis. It divides 19:45 This is the pelvis. It divides our body into upper 19:46 our body into upper 19:46 our body into upper and lower parts. So 19:48 and lower parts. So 19:48 and lower parts. So our feet are attached 19:49 our feet are attached 19:49 our feet are attached to it. And you see 19:50 to it. And you see 19:50 to it. And you see that the sacroiliac 19:51 that the sacroiliac 19:51 that the sacroiliac joint is located 19:53 joint is located 19:53 joint is located in your pelvis. 19:55 in your pelvis. 19:55 in your pelvis. Ideally, our hips 19:57 Ideally, our hips 19:57 Ideally, our hips should be level, 19:58 should be level, 19:58 should be level, balanced, like the 19:59 balanced, like the 19:59 balanced, like the ceiling or floor of a 20:00 ceiling or floor of a 20:00 ceiling or floor of a building. If it is 20:02 building. If it is 20:02 building. If it is misaligned, it 20:06 misaligned, it 20:06 misaligned, it affects how everything 20:07 affects how everything 20:07 affects how everything else is positioned 20:08 else is positioned 20:08 else is positioned in our body. So, I'll 20:10 in our body. So, I'll 20:10 in our body. So, I'll just stand up and 20:11 just stand up and 20:11 just stand up and see if you can 20:12 see if you can 20:12 see if you can see me. You may have 20:14 see me. You may have 20:14 see me. You may have heard instructors 20:15 heard instructors 20:15 heard instructors talk about a 20:16 talk about a 20:16 talk about a neutral 20:17 neutral 20:17 neutral pelvic position. Essentially, it 20:19 pelvic position. Essentially, it 20:19 pelvic position. Essentially, it just comes down to how 20:20 just comes down to how 20:20 just comes down to how balanced 20:21 balanced 20:21 balanced your hips are. So 20:23 your hips are. So 20:23 your hips are. So if you stand like this a lot 20:24 if you stand like this a lot 20:24 if you stand like this a lot , like 20:25 , like 20:25 , like carrying a heavy bag 20:27 carrying a heavy bag 20:27 carrying a heavy bag or doing something that 20:28 or doing something that 20:28 or doing something that strains your back, or 20:29 strains your back, or 20:29 strains your back, or if your feet are 20:30 if your feet are 20:30 if your feet are positioned incorrectly, 20:31 positioned incorrectly, 20:31 positioned incorrectly, it throws off the balance of 20:33 it throws off the balance of 20:33 it throws off the balance of your hips. That's why I 20:36 your hips. That's why I 20:36 your hips. That's why I teach people to find a 20:37 teach people to find a 20:37 teach people to find a balanced 20:38 balanced 20:38 balanced pelvic position. We 20:42 pelvic position. We 20:42 pelvic position. We can work on 20:44 can work on 20:44 can work on this while standing, lying on our 20:45 this while standing, lying on our 20:45 this while standing, lying on our back, on our side, on our 20:46 back, on our side, on our 20:46 back, on our side, on our stomach, or sitting. 20:49 stomach, or sitting. 20:49 stomach, or sitting. Once you know 20:50 Once you know 20:50 Once you know what a 20:51 what a balanced 20:52 balanced 20:52 balanced pelvic position is, you 20:53 pelvic position is, you 20:53 pelvic position is, you can always 20:54 can always 20:54 can always return to it. This is 20:57 return to it. This is 20:57 return to it. This is important to 20:58 important to 20:58 important to ensure that when 20:59 ensure that when 20:59 ensure that when you have a balanced 21:01 you have a balanced 21:01 you have a balanced pelvis, you will not be 21:02 pelvis, you will not be 21:02 pelvis, you will not be doing exercises in a 21:03 doing exercises in a 21:03 doing exercises in a skewed 21:04 skewed 21:04 skewed position. As I 21:06 position. As I 21:06 position. As I said, you don't 21:07 said, you don't 21:07 said, you don't strengthen or 21:08 strengthen or 21:08 strengthen or stretch your muscles 21:09 stretch your muscles 21:09 stretch your muscles by relying on 21:10 by relying on 21:10 by relying on compensatory movement 21:11 compensatory movement 21:11 compensatory movement patterns. You 21:12 patterns. You 21:12 patterns. You maintain balance. 21:13 maintain balance. 21:14 maintain balance. So you can do it 21:15 So you can do it 21:15 So you can do it sitting down. And one more thing, 21:18 sitting down. And one more thing, 21:18 sitting down. And one more thing, I have a great 21:19 I have a great 21:19 I have a great pillow here. Do you have 21:22 pillow here. Do you have 21:22 pillow here. Do you have one? This is a 21:23 one? This is a 21:23 one? This is a Mix posture pillow. 21:24 Mix posture pillow. 21:24 Mix posture pillow. Yes, I saw it, yes, I 21:26 Yes, I saw it, yes, I 21:26 Yes, I saw it, yes, I know. 21:26 know. 21:29 If you put it on a 21:29 If you put it on a chair and sit down, it 21:30 chair and sit down, it 21:30 chair and sit down, it raises—I don't know if you can 21:32 raises—I don't know if you can 21:32 raises—I don't know if you can see it—it 21:33 see it—it 21:33 see it—it raises your 21:34 raises your 21:34 raises your sit bones a little bit. So 21:39 sit bones a little bit. So , if you sit so 21:40 , if you sit so 21:40 , if you sit so that your seat 21:41 that your seat 21:41 that your seat bones are slightly higher than your 21:42 bones are slightly higher than your 21:42 bones are slightly higher than your pubic bone, you won't 21:44 pubic bone, you won't 21:44 pubic bone, you won't be able to slouch 21:45 be able to slouch 21:45 be able to slouch on this pillow. So, that gives 21:47 on this pillow. So, that gives 21:47 on this pillow. So, that gives you a little bit of support 21:48 you a little bit of support . And you don't actually 21:50 . And you don't actually 21:50 . And you don't actually need a pillow for this 21:51 need a pillow for this 21:51 need a pillow for this . There are ways to 21:56 . There are ways to 21:56 . There are ways to sit without a pillow, 21:57 sit without a pillow, 21:57 sit without a pillow, but you need to sit at your 21:58 but you need to sit at your 21:58 but you need to sit at your desk so that 21:59 desk so that 21:59 desk so that the keyboard is 22:00 the keyboard is 22:00 the keyboard is raised so you don't 22:01 raised so you don't 22:01 raised so you don't slouch. As 22:07 slouch. As 22:07 slouch. As for " 22:08 for " text neck" and 22:09 text neck" and 22:09 text neck" and all that, I 22:10 all that, I 22:10 all that, I really think there 22:12 really think there 22:12 really think there should be a limit to the amount of 22:13 should be a limit to the amount of 22:13 should be a limit to the amount of time people 22:14 time people 22:14 time people can spend on their 22:15 can spend on their 22:15 can spend on their phones each day. I 22:19 phones each day. I 22:19 phones each day. I know that won't 22:20 know that won't 22:20 know that won't happen, that's a whole 22:21 happen, that's a whole 22:21 happen, that's a whole other conversation, but it's 22:23 other conversation, but it's 22:23 other conversation, but it's one way, 22:24 one way, 22:24 one way, if you're sitting up straight, 22:25 if you're sitting up straight, 22:25 if you're sitting up straight, not to hunch 22:26 not to hunch 22:26 not to hunch forward all the time. 22:27 forward all the time. 22:30 I think the short 22:30 I think the short answer to the long 22:32 answer to the long 22:32 answer to the long question is education. 22:33 question is education. 22:37 I think once people 22:37 I think once people understand the risks of 22:38 understand the risks of 22:38 understand the risks of slouching, it will be the 22:39 slouching, it will be the 22:39 slouching, it will be the same as 22:40 same as 22:40 same as understanding that 22:41 understanding that 22:41 understanding that not 22:42 not 22:42 not flossing will lead to 22:44 flossing will lead to 22:44 flossing will lead to problems. It's a matter of 22:48 problems. It's a matter of 22:48 problems. It's a matter of educating everyone and 22:49 educating everyone and 22:49 educating everyone and forming healthy 22:50 forming healthy 22:50 forming healthy habits. Yes, that's 22:53 habits. Yes, that's 22:53 habits. Yes, that's completely true. And 22:54 completely true. And 22:54 completely true. And the saddest thing is that 22:55 the saddest thing is that 22:55 the saddest thing is that now they 22:56 now they 22:56 now they are actually seeing the 22:57 are actually seeing the 22:57 are actually seeing the 22:59 internal curvature of the 22:59 internal curvature of the neck straightening. People are losing 23:01 neck straightening. People are losing 23:01 neck straightening. People are losing it because of "technology 23:02 it because of "technology ". So, this is 23:04 ". So, this is 23:04 ". So, this is really causing 23:05 really causing 23:05 really causing changes in bone 23:06 changes in bone 23:06 changes in bone structures. And so this is a 23:08 structures. And so this is a 23:08 structures. And so this is a bone 23:09 bone 23:09 bone deformity. 23:10 deformity. 23:10 deformity. Yes. This is a bone 23:11 Yes. This is a bone 23:12 Yes. This is a bone deformity. 23:12 deformity. 23:12 deformity. Yes. I think people 23:14 Yes. I think people 23:14 Yes. I think people just don't 23:15 just don't 23:15 just don't feel sudden 23:16 feel sudden 23:16 feel sudden pain, or athletes. 23:17 pain, or athletes. 23:20 I remember many 23:20 I remember many years ago, I came 23:21 years ago, I came 23:21 years ago, I came to my children's school 23:22 to my children's school 23:22 to my children's school as a physical therapist, 23:23 as a physical therapist, 23:23 as a physical therapist, showed them different 23:25 showed them different 23:25 showed them different things about knees and 23:26 things about knees and 23:26 things about knees and hips, taught them, but 23:27 hips, taught them, but 23:27 hips, taught them, but everyone was sitting. This was 23:29 everyone was sitting. This was 23:29 everyone was sitting. This was first class. Everyone 23:31 first class. Everyone 23:31 first class. Everyone was sitting 23:31 was sitting 23:32 was sitting hunched over. 23:32 hunched over. 23:32 hunched over. Yes. Slouching. So I 23:34 Yes. Slouching. So I 23:34 Yes. Slouching. So I stopped everything and started 23:35 stopped everything and started 23:35 stopped everything and started teaching them. I said, " 23:37 teaching them. I said, " You know what? You won't 23:38 You know what? You won't 23:38 You know what? You won't become an athlete 23:39 become an athlete 23:39 become an athlete if you 23:40 if you 23:40 if you sit like that..." And it was 23:41 sit like that..." And it was 23:42 sit like that..." And it was interesting, because the teacher 23:43 interesting, because the teacher 23:43 interesting, because the teacher said that many 23:44 said that many 23:44 said that many years ago, all children 23:45 years ago, all children 23:45 years ago, all children were given desks according to their 23:46 were given desks according to their 23:46 were given desks according to their height so that they 23:48 height so that they 23:48 height so that they had good posture. 23:49 had good posture. 23:49 had good posture. She was an older 23:51 She was an older 23:51 She was an older woman. 23:51 woman. 23:51 woman. Yes. Everything has changed. 23:53 Yes. Everything has changed. 23:53 Yes. Everything has changed. Everything 23:54 Everything 23:54 Everything has changed a lot. 23:55 has changed a lot. 23:55 has changed a lot. Yes. 23:55 Yes. 23:56 Yes. This is what I'm trying to do— 23:57 This is what I'm trying to do— no, I'm not trying to. That's 23:59 no, I'm not trying to. That's 23:59 no, I'm not trying to. That's why I teach in all 24:00 why I teach in all 24:00 why I teach in all my classes. How 24:03 my classes. How 24:03 my classes. How can you work with the 24:04 can you work with the 24:04 can you work with the best possible 24:06 best possible 24:06 best possible posture and then 24:07 posture and then 24:07 posture and then transfer that to 24:08 transfer that to any of your favorite 24:09 any of your favorite 24:09 any of your favorite exercises, you know? 24:10 exercises, you know? 24:13 Exactly. I also teach 24:13 Exactly. I also teach ergonomics, 24:13 ergonomics, 24:13 ergonomics, exactly the same thing, 24:14 exactly the same thing, 24:14 exactly the same thing, but the main thing is 24:15 but the main thing is to use it 24:16 to use it 24:16 to use it throughout your 24:17 throughout your 24:17 throughout your life. 24:17 life. 24:17 life. Yes. Life. And that's true. 24:20 Yes. Life. And that's true. 24:20 Yes. Life. And that's true. That's right. OK. 24:21 That's right. OK. 24:21 That's right. OK. Now about this. And it 24:23 Now about this. And it 24:23 Now about this. And it works. That's the 24:24 works. That's the 24:24 works. That's the most beautiful thing about this. 24:25 most beautiful thing about this. 24:25 most beautiful thing about this. Oh yes. It works. And it 24:27 Oh yes. It works. And it 24:27 Oh yes. It works. And it works quickly because 24:28 works quickly because 24:28 works quickly because our bodies crave 24:29 our bodies crave 24:29 our bodies crave feeling much 24:30 feeling much 24:30 feeling much better, and at the end of the 24:32 better, and at the end of the 24:32 better, and at the end of the day you will have 24:32 day you will have 24:33 day you will have much more 24:33 much more 24:34 much more energy. So it's a 24:35 energy. So it's a 24:35 energy. So it's a win-win 24:36 win-win 24:36 win-win situation. OK. 24:37 situation. OK. 24:38 situation. OK. Tell me about 24:39 Tell me about 24:39 Tell me about hip flexion, 24:40 hip flexion, 24:40 hip flexion, because people are constantly 24:41 because people are constantly 24:41 because people are constantly bending throughout 24:42 bending throughout 24:42 bending throughout the day and greatly increase their 24:43 the day and greatly increase their 24:43 the day and greatly increase their risk of fractures 24:44 risk of fractures 24:44 risk of fractures just by their 24:45 just by their 24:45 just by their daily 24:46 daily 24:46 daily activities. So 24:47 activities. So 24:47 activities. So I think it's worth 24:48 I think it's worth 24:48 I think it's worth demonstrating. 24:49 demonstrating. 24:49 demonstrating. So we have it on 24:50 So we have it on 24:50 So we have it on video. We also have a 24:51 video. We also have a 24:51 video. We also have a separate video that I 24:52 separate video that I 24:52 separate video that I highly recommend you 24:53 highly recommend you 24:53 highly recommend you watch. But why would 24:55 watch. But why would 24:55 watch. But why would you just? It's funny, 24:57 you just? It's funny, but I tell people, " 24:58 but I tell people, " Put your hands on your 24:59 Put your hands on your 24:59 Put your hands on your hips." And they 25:00 hips." And they 25:00 hips." And they do so. This is my 25:02 do so. This is my 25:02 do so. This is my waist. And the hips are lower. 25:05 waist. And the hips are lower. 25:08 When I say find 25:08 When I say find the hips, this is where the 25:09 the hips, this is where the 25:09 the hips, this is where the thigh bones 25:10 thigh bones 25:10 thigh bones connect to the pelvis. 25:11 connect to the pelvis. 25:12 connect to the pelvis. This is the hip 25:13 This is the hip 25:13 This is the hip joint. So, the bend in 25:15 joint. So, the bend in 25:15 joint. So, the bend in the hips is where 25:16 the hips is where 25:16 the hips is where we should 25:17 we should 25:17 we should bend from. We have to 25:19 bend from. We have to 25:19 bend from. We have to bend at the 25:19 bend at the 25:19 bend at the hip joints. 25:20 hip joints. 25:21 hip joints. If you put your 25:22 If you put your 25:22 If you put your thumbs in the 25:23 thumbs in the 25:23 thumbs in the crease near my underwear, 25:24 crease near my underwear, 25:24 crease near my underwear, and my feet—you can't 25:25 and my feet—you can't 25:25 and my feet—you can't see them, but they're 25:26 see them, but they're 25:26 see them, but they're hip-width apart. So, I 25:29 hip-width apart. So, I 25:29 hip-width apart. So, I can tilt, I can 25:31 can tilt, I can 25:31 can tilt, I can tilt...It's nothing. 25:32 tilt...It's nothing. 25:32 tilt...It's nothing. We managed. So, you 25:35 We managed. So, you 25:35 We managed. So, you want your 25:36 want your 25:36 want your feet to be directly under your 25:37 feet to be directly under your 25:37 feet to be directly under your hips. And the tilt in 25:40 hips. And the tilt in 25:40 hips. And the tilt in the hips happens 25:41 the hips happens when you lean 25:42 when you lean 25:42 when you lean back. I'll turn 25:45 back. I'll turn 25:45 back. I'll turn sideways. This is a forward 25:46 sideways. This is a forward 25:46 sideways. This is a forward tilt. Back tilt. 25:48 tilt. Back tilt. 25:49 tilt. Back tilt. Backbend is our 25:50 Backbend is our 25:50 Backbend is our slouching posture. 25:51 slouching posture. 25:52 slouching posture. You see, when I 25:53 You see, when I 25:53 You see, when I tilt my hips 25:54 tilt my hips 25:54 tilt my hips forward, my head also 25:55 forward, my head also 25:55 forward, my head also goes forward. If I 25:58 goes forward. If I 25:58 goes forward. If I tilt my hips back, 26:00 tilt my hips back, 26:00 tilt my hips back, exaggerating, it's 26:01 exaggerating, it's 26:01 exaggerating, it's like I have a tail that 26:02 like I have a tail that 26:02 like I have a tail that I want to wag. The 26:03 I want to wag. The 26:06 neutral position is somewhere in the middle. 26:07 is somewhere in the middle. 26:10 You can find it by 26:10 You can find it by making a triangle 26:11 making a triangle 26:11 making a triangle with your hands. So, the thumbs 26:12 with your hands. So, the thumbs 26:12 with your hands. So, the thumbs and index fingers 26:13 and index fingers 26:13 and index fingers touch each 26:14 touch each 26:14 touch each other. My 26:16 other. My 26:16 other. My thumbs are under my belly button and my 26:17 thumbs are under my belly button and my 26:17 thumbs are under my belly button and my index fingers are pointing at my 26:19 index fingers are pointing at my 26:19 index fingers are pointing at my pubic bone. When 26:24 pubic bone. When 26:24 pubic bone. When viewed from the side, when 26:25 viewed from the side, when 26:25 viewed from the side, when back bending, my 26:26 back bending, my 26:26 back bending, my fingers are in front of my 26:27 fingers are in front of my 26:27 fingers are in front of my thumbs. If 26:33 thumbs. If 26:33 thumbs. If I wag my "tail", my 26:34 I wag my "tail", my 26:34 I wag my "tail", my fingers are behind. And we 26:37 fingers are behind. And we 26:37 fingers are behind. And we need a level. In 26:40 need a level. In 26:40 need a level. In this level position, you 26:41 this level position, you 26:41 this level position, you can look 26:42 can look 26:42 can look down and see that the 26:43 down and see that the 26:43 down and see that the thumbs and index 26:45 thumbs and index 26:45 thumbs and index fingers are on the same 26:45 fingers are on the same 26:45 fingers are on the same plane. My knees 26:48 plane. My knees 26:48 plane. My knees are pointing forward. 26:50 are pointing forward. 26:51 So, this is our 26:51 So, this is our neutral position 26:53 neutral position . And when we sit down or 26:58 . And when we sit down or 26:58 . And when we sit down or stand up, I will show you how I 26:59 stand up, I will show you how I 26:59 stand up, I will show you how I bend at the hips and 27:00 bend at the hips and 27:00 bend at the hips and lower myself into the chair. 27:02 lower myself into the chair. 27:07 When I rise, I 27:07 When I rise, I lean forward again 27:08 lean forward again 27:08 lean forward again at the hips. 27:09 at the hips. 27:14 So, right now I'm in a 27:14 So, right now I'm in a straight 27:15 straight 27:15 straight back position, leaning on my 27:16 back position, leaning on my 27:16 back position, leaning on my feet and lifting myself up, 27:18 feet and lifting myself up, 27:18 feet and lifting myself up, but I'm not sitting down or standing 27:19 but I'm not sitting down or standing 27:19 but I'm not sitting down or standing up without using my 27:20 up without using my 27:20 up without using my hip joint 27:21 hip joint 27:21 hip joint to assume this 27:23 to assume this 27:23 to assume this position. Now, if I 27:27 position. Now, if I 27:27 position. Now, if I need to bend over 27:29 need to bend over 27:29 need to bend over to pick something up, I 27:30 to pick something up, I 27:30 to pick something up, I do a pelvic tilt. I crouch down 27:33 do a pelvic tilt. I crouch down 27:33 do a pelvic tilt. I crouch down and then 27:34 and then 27:34 and then I can carefully 27:35 I can carefully 27:35 I can carefully bend over to 27:36 bend over to 27:36 bend over to pick up the object. Or 27:40 pick up the object. Or 27:40 pick up the object. Or I can do a “ 27:41 I can do a “ 27:41 I can do a “ golfer’s tilt”: if I 27:42 golfer’s tilt”: if I 27:42 golfer’s tilt”: if I know I have to 27:43 know I have to 27:43 know I have to lift something, I 27:44 lift something, I 27:44 lift something, I want to 27:45 want to 27:45 want to hold on to something so I don’t 27:46 hold on to something so I don’t 27:46 hold on to something so I don’t lose my balance and 27:47 lose my balance and 27:47 lose my balance and fall. But it all 27:51 fall. But it all 27:51 fall. But it all starts with a tilt 27:52 starts with a tilt 27:52 starts with a tilt in the pelvis, with a straight 27:53 in the pelvis, with a straight 27:53 in the pelvis, with a straight back, and then 27:57 back, and then 27:57 back, and then lifting. Is this...is this 27:58 lifting. Is this...is this 27:58 lifting. Is this...is this true? Yes. No, that's great 28:00 true? Yes. No, that's great . And in Kenny's book you 28:01 . And in Kenny's book you 28:02 . And in Kenny's book you describe this, and also in 28:03 describe this, and also in 28:03 describe this, and also in our video, which I'll 28:04 our video, which I'll 28:04 our video, which I'll leave in the 28:05 leave in the 28:05 leave in the release notes. You can 28:07 release notes. You can 28:07 release notes. You can watch it for 28:07 watch it for 28:07 watch it for more 28:08 more 28:08 more information. Yes. I 28:09 information. Yes. I 28:10 information. Yes. I think this is important 28:11 think this is important 28:11 think this is important for any age, 28:12 for any age, 28:12 for any age, it can prevent 28:13 it can prevent 28:13 it can prevent injuries, and it's so 28:14 injuries, and it's so 28:14 injuries, and it's so easy once you learn 28:15 easy once you learn . You implement this 28:16 . You implement this 28:16 . You implement this because 28:17 because 28:17 because you see a lot of people 28:18 you see a lot of people 28:18 you see a lot of people just 28:18 just 28:18 just bending at the 28:19 bending at the 28:19 bending at the waist, forming 28:20 waist, forming 28:20 waist, forming that same C-shaped 28:21 that same C-shaped 28:21 that same C-shaped curve. 28:21 curve. 28:21 curve. Oh yes. And they reach out to 28:23 Oh yes. And they reach out to 28:23 Oh yes. And they reach out to pick something up without 28:24 pick something up without 28:24 pick something up without even 28:24 even 28:24 even thinking about it. 28:26 thinking about it. 28:29 I often work with 28:29 I often work with people, even with their 28:30 people, even with their 28:30 people, even with their feet, and I say, " 28:31 feet, and I say, " Okay, we're going to 28:32 Okay, we're going to 28:32 Okay, we're going to work on 28:33 work on 28:33 work on toe articulation 28:34 toe articulation 28:34 toe articulation , extension, and 28:36 , extension, and 28:36 , extension, and flexion," and people 28:37 flexion," and people 28:37 flexion," and people don't even think 28:38 don't even think 28:38 don't even think they can 28:39 they can 28:39 they can use their 28:40 use their 28:40 use their toes until they 28:41 toes until they 28:41 toes until they start moving their 28:42 start moving their 28:42 start moving their ankle. So I'm 28:47 ankle. So I'm 28:47 ankle. So I'm starting to integrate 28:48 starting to integrate 28:48 starting to integrate these things because I know I'm 28:49 these things because I know I'm 28:49 these things because I know I'm jumping around a bit, 28:51 jumping around a bit, 28:51 jumping around a bit, but it's also important 28:52 but it's also important 28:52 but it's also important for balance, and we 28:53 for balance, and we 28:53 for balance, and we need strong, 28:54 need strong, 28:54 need strong, agile toes to keep from 28:55 agile toes to keep from 28:55 agile toes to keep from falling. Good. 28:58 falling. Good. 29:01 So before we 29:01 So before we get to the " 29:02 get to the " 29:02 get to the " million dollar bones," 29:03 million dollar bones," 29:03 million dollar bones," there's one thing in your 29:04 there's one thing in your 29:04 there's one thing in your book that you talk about that 29:05 book that you talk about that 29:08 I think is really 29:08 I think is really missing even in 29:09 missing even in 29:09 missing even in great programs 29:10 great programs is the wrist. So
Exercises to strengthen your wrists 29:12 is the wrist. So 29:12 is the wrist. So many people, 29:13 many people, 29:13 many people, mostly women, 29:14 mostly women, 29:14 mostly women, get 29:16 get 29:16 get wrist fractures and also 29:17 wrist fractures and also 29:17 wrist fractures and also have very weak 29:18 have very weak 29:18 have very weak wrists. 29:18 wrists. 29:19 wrists. Yes. 29:19 Yes. 29:19 Yes. This is not what we 29:20 This is not what we 29:20 This is not what we train for. Your 29:22 train for. Your 29:22 train for. Your book had such a 29:23 book had such a 29:23 book had such a great exercise that 29:24 great exercise that 29:24 great exercise that anyone can do without 29:25 anyone can do without 29:25 anyone can do without any 29:26 any 29:26 any equipment or weights. 29:27 equipment or weights. 29:27 equipment or weights. You can just 29:28 You can just 29:28 You can just do it. So why do 29:29 do it. So why do 29:29 do it. So why do n't you show it? 29:31 n't you show it? 29:31 n't you show it? Good. And this exercise—it's 29:32 Good. And this exercise—it's 29:32 Good. And this exercise—it's important to 29:33 important to 29:35 keep our wrists strong, 29:35 keep our wrists strong, because God forbid, we'll 29:36 because God forbid, we'll 29:36 because God forbid, we'll trip and 29:37 trip and 29:37 trip and fall. If we 29:38 fall. If we 29:38 fall. If we try to 29:39 try to 29:39 try to instinctively 29:39 instinctively 29:39 instinctively put our hands up, which 29:41 put our hands up, which 29:41 put our hands up, which we do without 29:41 we do without 29:41 we do without thinking, and 29:42 thinking, and 29:42 thinking, and fall forward on our 29:43 fall forward on our 29:43 fall forward on our palms, we will most likely 29:45 palms, we will most likely 29:45 palms, we will most likely get a 29:46 get a 29:46 get a wrist fracture. So it's 29:48 wrist fracture. So it's 29:48 wrist fracture. So it's very simple. What you 29:50 very simple. What you 29:50 very simple. What you need to do is 29:51 need to do is 29:51 need to do is find your 29:51 find your 29:51 find your correct posture. 29:52 correct posture. 29:52 correct posture. There is nothing I 29:54 There is nothing I 29:54 There is nothing I teach that doesn't 29:54 teach that doesn't 29:54 teach that doesn't start with this 29:56 start with this 29:56 start with this balanced 29:56 balanced 29:56 balanced posture. So for 29:57 posture. So for 29:57 posture. So for this, you know, 29:58 this, you know, 29:58 this, you know, hip-width apart, I want 30:00 hip-width apart, I want 30:00 hip-width apart, I want you to press your 30:01 you to press your 30:01 you to press your feet into the floor and 30:02 feet into the floor and 30:02 feet into the floor and lift your waist an inch 30:03 lift your waist an inch . You can 30:04 . You can 30:04 . You can check if your 30:05 check if your 30:05 check if your pelvis is in a neutral 30:06 pelvis is in a neutral 30:06 pelvis is in a neutral position by shrugging your 30:08 position by shrugging your 30:08 position by shrugging your shoulders, lowering them, 30:09 shoulders, lowering them, 30:09 shoulders, lowering them, and taking a breath. And when 30:10 and taking a breath. And when 30:10 and taking a breath. And when I say "take a breath," 30:12 I say "take a breath," make sure you don't 30:13 make sure you don't 30:13 make sure you don't inhale, exhale, and 30:14 inhale, exhale, and 30:14 inhale, exhale, and raise your shoulders. 30:15 raise your shoulders. 30:15 raise your shoulders. Our breathing 30:16 Our breathing 30:16 Our breathing actually 30:16 actually 30:16 actually occurs in the 30:17 occurs in the 30:17 occurs in the chest. 30:18 chest. 30:19 chest. Since we are using the 30:20 Since we are using the 30:20 Since we are using the abdominal muscles, the main thing is not to 30:22 abdominal muscles, the main thing is not to make a mistake: 30:23 make a mistake: 30:23 make a mistake: remember that one 30:24 remember that one 30:24 remember that one hand is always clenched 30:25 hand is always clenched 30:25 hand is always clenched into a fist, and the other is straight. 30:27 into a fist, and the other is straight. 30:27 into a fist, and the other is straight. You need a 30:28 You need a 30:28 You need a neutral 30:29 neutral 30:30 neutral wrist position. And you 30:31 wrist position. And you 30:31 wrist position. And you start like this. 30:32 start like this. 30:36 Then place your hand on the 30:36 Then place your hand on the ankles from above and 30:37 ankles from above and 30:37 ankles from above and below. You can 30:41 below. You can 30:41 below. You can hold them 30:41 hold them 30:41 hold them for 10 seconds, 30:43 for 10 seconds, 30:43 for 10 seconds, doing three to 30:44 doing three to 30:44 doing three to five repetitions. And 30:46 five repetitions. And 30:46 five repetitions. And then we change hands 30:47 then we change hands . 30:47 . 30:52 And how hard do you 30:52 And how hard do you push? 30:52 push? 30:54 I'm pushing, I'm pushing 30:54 I'm pushing, I'm pushing pretty hard. I 30:56 pretty hard. I 30:56 pretty hard. I push as hard as I 30:58 push as hard as I 30:58 push as hard as I can 30:58 can 30:58 can while maintaining 30:59 while maintaining 30:59 while maintaining proper posture. 31:00 proper posture. 31:01 proper posture. That's right. 31:01 That's right. 31:02 That's right. Maintaining proper 31:03 Maintaining proper 31:03 Maintaining proper posture and a neutral 31:04 posture and a neutral 31:04 posture and a neutral wrist position, 31:05 wrist position, 31:05 wrist position, because, as with everything 31:06 because, as with everything 31:06 because, as with everything else, we don't want to 31:07 else, we don't want to 31:07 else, we don't want to reinforce a 31:08 reinforce a 31:08 reinforce a crooked posture. 31:09 crooked posture. 31:10 crooked posture. Just be 31:11 Just be 31:11 Just be careful. If it hurts, 31:12 careful. If it hurts, you're pressing 31:14 you're pressing 31:14 you're pressing too hard. So 31:16 too hard. So 31:16 too hard. So you'll feel it in your 31:17 you'll feel it in your 31:17 you'll feel it in your wrist, maybe your 31:19 wrist, maybe your 31:19 wrist, maybe your hands, sometimes your shoulders, 31:20 hands, sometimes your shoulders, 31:20 hands, sometimes your shoulders, but I also want 31:22 but I also want 31:22 but I also want you to keep good 31:23 you to keep good 31:23 you to keep good posture. You 31:25 posture. You 31:25 posture. You raise your waist. 31:26 raise your waist. 31:29 So you're working 31:29 So you're working from the inside out 31:30 from the inside out 31:30 from the inside out as we do this, but 31:31 as we do this, but 31:31 as we do this, but it's an isometric 31:32 it's an isometric 31:32 it's an isometric strengthening 31:33 strengthening 31:35 for the wrist. 31:35 for the wrist. And we have a video about it that 31:36 And we have a video about it that 31:36 And we have a video about it that you can 31:37 you can 31:37 you can follow and do it 31:38 follow and do it 31:38 follow and do it all in full. So that will 31:39 all in full. So that will 31:39 all in full. So that will also be in the 31:41 also be in the 31:41 also be in the show notes. You have many 31:42 show notes. You have many 31:42 show notes. You have many resources. 31:43 resources. 31:43 resources. Yes. And it's in the book. 31:44 Yes. And it's in the book.
The inspiration for Million Dollar Bones 31:46 So now I want to 31:46 So now I want to talk about your 31:48 talk about your 31:48 talk about your book and about Million-Dollar 31:49 book and about Million-Dollar 31:49 book and about Million-Dollar Bones, because all these things 31:50 Bones, because all these things 31:50 Bones, because all these things that we can do 31:52 that we can do 31:52 that we can do for ourselves are so 31:52 for ourselves are so 31:52 for ourselves are so important for the 31:53 important for the 31:53 important for the next generation 31:55 next generation . You started...we've known 31:57 . You started...we've known 31:57 . You started...we've known each other for a very 31:59 each other for a very 31:59 each other for a very long time, and you started this 32:00 long time, and you started this 32:00 long time, and you started this program back in 2009. 32:02 program back in 2009. 32:02 program back in 2009. I know. Tell us 32:04 I know. Tell us 32:04 I know. Tell us why you started it and 32:06 why you started it and 32:06 why you started it and why you decided to 32:07 why you decided to 32:07 why you decided to return to it in 32:08 return to it in 32:08 return to it in this new book. I 32:11 this new book. I 32:11 this new book. I started Million-Dollar Bones 32:12 started Million-Dollar Bones 32:12 started Million-Dollar Bones because a lot of people 32:14 because a lot of people 32:14 because a lot of people would come into my 32:15 would come into my 32:15 would come into my Pilates studio at the time and 32:16 Pilates studio at the time and 32:16 Pilates studio at the time and say, "Oh, I 32:17 say, "Oh, I 32:17 say, "Oh, I just have a little 32:18 just have a little 32:18 just have a little osteopenia in my hip." 32:20 osteopenia in my hip." 32:20 osteopenia in my hip." "I have that, I have that." 32:22 "I have that, I have that." 32:22 "I have that, I have that." And I began to deeply 32:24 And I began to deeply 32:24 And I began to deeply study what this 32:25 study what this 32:25 study what this meant, 32:25 meant, 32:25 meant, taking into account the 32:26 taking into account the 32:26 taking into account the necessary 32:27 necessary 32:27 necessary modifications. And one 32:29 modifications. And one 32:29 modifications. And one of my mentors 32:30 of my mentors 32:30 of my mentors was Sarah Meeks. So, 32:34 was Sarah Meeks. So, 32:34 was Sarah Meeks. So, I started working with 32:35 I started working with 32:35 I started working with Sarah, and she 32:36 Sarah, and she 32:36 Sarah, and she invited me to give a 32:37 invited me to give a 32:39 presentation at her 32:39 presentation at her first-ever 32:40 first-ever 32:40 first-ever conference in 32:41 conference in 32:41 conference in Baltimore. This was her 32:43 Baltimore. This was her 32:43 Baltimore. This was her first annual 32:44 first annual 32:44 first annual conference using the 32:45 conference using the 32:45 conference using the Meeks method. She 32:46 Meeks method. She 32:46 Meeks method. She said, "But I want 32:48 said, "But I want 32:48 said, "But I want you to suggest 32:49 you to suggest 32:49 you to suggest something else." And I 32:50 something else." And I 32:50 something else." And I said, "What about 32:51 said, "What about 32:51 said, "What about prevention?" I 32:54 prevention?" I 32:54 prevention?" I said that we know 32:56 said that we know 32:56 said that we know that our bones 32:57 that our bones 32:57 that our bones grow fastest during 32:58 grow fastest during 32:58 grow fastest during childhood, 32:59 childhood, 32:59 childhood, adolescence, up until about 33:00 adolescence, up until about 33:00 adolescence, up until about age 20. 33:01 age 20. 33:06 This is a kind of 33:06 This is a kind of accumulation, and 33:08 accumulation, and 33:10 the thought came to my mind that we have a 33:10 the thought came to my mind that we have a kind of savings bank 33:11 kind of savings bank 33:11 kind of savings bank for bones that we 33:12 for bones that we 33:12 for bones that we fill up by the age of 20 33:14 fill up by the age of 20 . And everyone I knew was 33:16 . And everyone I knew was 33:16 . And everyone I knew was only working on 33:17 only working on 33:17 only working on treatment. I 33:21 treatment. I 33:21 treatment. I kept telling 33:22 kept telling 33:22 kept telling myself: if our 33:23 myself: if our 33:23 myself: if our bones are at their 33:24 bones are at their 33:24 bones are at their strongest by the 33:25 strongest by the 33:25 strongest by the age of 20, why is so 33:26 age of 20, why is so 33:26 age of 20, why is so little attention 33:27 little attention 33:27 little attention paid to 33:28 paid to 33:28 paid to prevention and 33:29 prevention and 33:29 prevention and education? So " 33:35 education? So " 33:35 education? So " Million Dollar Bones" was 33:36 Million Dollar Bones" was 33:36 Million Dollar Bones" was dedicated to both 33:37 dedicated to both 33:37 dedicated to both the prevention and 33:38 the prevention and 33:38 the prevention and treatment of 33:38 treatment of 33:38 treatment of osteoporosis, and, in 33:39 osteoporosis, and, in 33:40 osteoporosis, and, in fact, to the education of 33:41 fact, to the education of 33:41 fact, to the education of children. At that time, I 33:44 children. At that time, I 33:44 children. At that time, I also organized a 33:45 also organized a 33:45 also organized a national 33:46 national 33:46 national support group for 33:47 support group for 33:47 support group for teens under the auspices of the 33:48 teens under the auspices of the 33:48 teens under the auspices of the National 33:50 National 33:50 National Osteoporosis Foundation, and 33:50 Osteoporosis Foundation, and 33:50 Osteoporosis Foundation, and teens would come 33:52 teens would come 33:52 teens would come to my studio on 33:53 to my studio on 33:53 to my studio on Saturdays. I just 33:54 Saturdays. I just 33:55 Saturdays. I just left the studio 33:55 left the studio 33:55 left the studio open all 33:57 open all 33:57 open all day. I was teaching 33:58 day. I was teaching 33:58 day. I was teaching classes, we were talking 33:59 classes, we were talking 33:59 classes, we were talking about our bones, and 34:00 about our bones, and 34:00 about our bones, and they kept 34:01 they kept 34:01 they kept asking, "Why did 34:02 asking, "Why did 34:02 asking, "Why did n't anyone 34:03 n't anyone 34:03 n't anyone tell us this?" I 34:06 tell us this?" I 34:06 tell us this?" I replied, "I'm not 34:07 replied, "I'm not 34:07 replied, "I'm not sure, but don't be 34:08 sure, but don't be 34:08 sure, but don't be angry with your 34:09 angry with your 34:09 angry with your parents or teachers." 34:10 parents or teachers." 34:11 parents or teachers." They are doing everything they 34:12 They are doing everything they 34:12 They are doing everything they can. And for me, it 34:15 can. And for me, it 34:15 can. And for me, it was like, "Oh, I have an 34:16 was like, "Oh, I have an 34:16 was like, "Oh, I have an idea." Let's just 34:18 idea." Let's just 34:18 idea." Let's just see what happens. 34:19 see what happens. 34:19 see what happens. So, " 34:20 So, " 34:20 So, " Million Dollar Bones." It's 34:22 Million Dollar Bones." It's 34:22 Million Dollar Bones." It's an investment in our 34:23 an investment in our 34:23 an investment in our future, in our 34:24 future, in our 34:24 future, in our future health, 34:25 future health, 34:25 future health, just like we 34:26 just like we 34:26 just like we invest in 34:27 invest in 34:27 invest in compound interest in a 34:28 compound interest in a 34:28 compound interest in a savings account. You 34:31 savings account. You 34:31 savings account. You start with $5, 34:33 start with $5, 34:33 start with $5, and if you don't touch it, you 34:34 and if you don't touch it, you 34:34 and if you don't touch it, you continue to take care 34:35 continue to take care 34:35 continue to take care of it and do the 34:36 of it and do the 34:36 of it and do the right things, 34:37 right things, 34:37 right things, creating healthy 34:39 creating healthy 34:39 creating healthy habits. I just 34:40 habits. I just 34:40 habits. I just thought, what if we 34:41 thought, what if we 34:41 thought, what if we did something similar 34:42 did something similar 34:42 did something similar for our 34:43 for our 34:43 for our bone health? 34:43 bone health? 34:44 bone health? Yes. So what happened to 34:45 Yes. So what happened to 34:45 Yes. So what happened to this program? 34:46 this program? 34:49 I have presented the program 34:49 I have presented the program 34:52 at various 34:52 at various conferences for many years. People were 34:55 conferences for many years. People were 34:55 conferences for many years. People were very inspired by it, 34:57 very inspired by it, 34:57 very inspired by it, and then nothing 34:58 and then nothing 34:58 and then nothing happened. But I 35:01 happened. But I 35:01 happened. But I never stopped. 35:02 never stopped. 35:03 never stopped. I took a break, 35:04 I took a break, 35:04 I took a break, taught less 35:05 taught less 35:05 taught less fitness, and 35:06 fitness, and 35:06 fitness, and focused more on 35:07 focused more on 35:07 focused more on nutrition. I 35:09 nutrition. I 35:09 nutrition. I tried to, well, 35:10 tried to, well, 35:10 tried to, well, do it 35:11 do it 35:11 do it as best as I could, you know, 35:12 as best as I could, you know, 35:12 as best as I could, you know, just better, better and 35:14 just better, better and 35:14 just better, better and better. In June, I 35:18 better. In June, I 35:18 better. In June, I taught a group of 35:19 taught a group of 35:19 taught a group of young girls in Utah, and 35:20 young girls in Utah, and 35:20 young girls in Utah, and they loved the 35:21 they loved the 35:21 they loved the dance exercises so much that 35:23 dance exercises so much that 35:23 dance exercises so much that they became interested, 35:24 they became interested, 35:24 they became interested, even though they had never heard of it before 35:25 even though they had never heard of it before 35:25 even though they had never heard of it before . And I thought I 35:29 . And I thought I 35:29 . And I thought I should develop this 35:31 should develop this 35:31 should develop this further. I decided 35:32 further. I decided 35:32 further. I decided to collect all this into a 35:33 to collect all this into a 35:33 to collect all this into a book. And so far, 35:35 book. And so far, 35:35 book. And so far, the kids who have seen it 35:36 the kids who have seen it 35:36 the kids who have seen it like it. 35:37 like it. 35:38 like it. Parents and grandparents 35:39 Parents and grandparents 35:44 like it too. The idea 35:44 like it too. The idea was to 35:45 was to 35:45 was to create a very 35:46 create a very 35:46 create a very simple guide of 35:48 simple guide of 35:48 simple guide of little things you can 35:49 little things you can 35:49 little things you can do to understand the 35:50 do to understand the 35:50 do to understand the basics: what to 35:51 basics: what to 35:51 basics: what to do and what not to 35:52 do and what not to 35:52 do and what not to do. So I appreciate 35:56 do. So I appreciate 35:56 do. So I appreciate you sharing this with 35:58 you sharing this with 35:58 you sharing this with your community, because 35:59 your community, because 35:59 your community, because this is something new for me. 36:00 this is something new for me. 36:01 this is something new for me. It's just a different 36:02 It's just a different 36:02 It's just a different way to get 36:03 way to get 36:03 way to get information to people. 36:04 information to people. 36:07 Yes, this is such an important 36:07 Yes, this is such an important message, and in 36:08 message, and in 36:08 message, and in life in general I see: 36:09 life in general I see: 36:09 life in general I see: until there is a 36:10 until there is a 36:10 until there is a problem, people don't 36:11 problem, people don't 36:11 problem, people don't care about it. That's 36:16 care about it. That's 36:16 care about it. That's why people 36:17 why people 36:17 why people don't think about osteoporosis until 36:18 don't think about osteoporosis until 36:18 don't think about osteoporosis until old age, which is a 36:19 old age, which is a 36:19 old age, which is a mistake, because now there are 36:20 mistake, because now there are 36:20 mistake, because now there are good studies that show that 36:22 good studies that show that 36:22 good studies that show that strengthening bones in 36:23 strengthening bones in 36:23 strengthening bones in youth—it seems, 36:25 youth—it seems, 36:25 youth—it seems, from the age of 13—gives a 36:26 from the age of 13—gives a 36:28 10% increase in bone density. 36:31 Only after 13 years did they 36:31 Only after 13 years did they experience 36:33 experience 36:33 experience bone loss. So 36:34 bone loss. So 36:34 bone loss. So when you strengthen 36:35 when you strengthen 36:35 when you strengthen your bones at a 36:36 your bones at a 36:36 your bones at a young age, it 36:37 young age, it 36:37 young age, it really makes a 36:37 really makes a 36:37 really makes a huge difference. 36:39 huge difference. 36:39 huge difference. So if we want to 36:40 So if we want to 36:40 So if we want to really make an impact on 36:41 really make an impact on 36:41 really make an impact on osteoporosis and 36:42 osteoporosis and 36:42 osteoporosis and osteopenia, this is where it all 36:43 osteopenia, this is where it all 36:43 osteopenia, this is where it all starts. 36:44 starts. 36:47 So your concept is 36:47 So your concept is very important, we 36:48 very important, we 36:48 very important, we just need to 36:49 just need to 36:49 just need to get it to people. I 36:51 get it to people. I 36:51 get it to people. I think everyone who 36:52 think everyone who 36:52 think everyone who listens to us is doing 36:53 listens to us is doing 36:53 listens to us is doing very good things for 36:55 very good things for 36:55 very good things for their bones. But you 36:58 their bones. But you 36:58 their bones. But you need to involve your 36:59 need to involve your 36:59 need to involve your children and grandchildren, 37:00 children and grandchildren, 37:00 children and grandchildren, instill these 37:01 instill these 37:01 instill these habits in them from an early age, because 37:02 habits in them from an early age, because 37:02 habits in them from an early age, because it's so important. Here is this 37:06 it's so important. Here is this 37:06 it's so important. Here is this book. I think this is 37:07 book. I think this is 37:07 book. I think this is great. And you talk 37:09 great. And you talk 37:10 great. And you talk about weight training and 37:11 about weight training and 37:11 about weight training and simple things—and that's the 37:12 simple things—and that's the 37:12 simple things—and that's the beauty of it. 37:13 beauty of it.
How drinking soda affects your bones 37:16 Simple things, yes, and 37:16 Simple things, yes, and even one of the things that 37:17 even one of the things that 37:17 even one of the things that really...well, is 37:18 really...well, is 37:18 really...well, is soda. 37:19 soda. 37:22 Tell me about it. Yes. 37:25 This is something that, in my 37:25 This is something that, in my opinion, children don't 37:26 opinion, children don't 37:26 opinion, children don't understand, and 37:27 understand, and 37:27 understand, and adults don't either. It used to 37:30 adults don't either. It used to 37:30 adults don't either. It used to be said that 37:31 be said that 37:31 be said that only colas, well, drinks with 37:33 only colas, well, drinks with 37:33 only colas, well, drinks with caramel 37:34 caramel 37:34 caramel coloring like Pepsi and 37:35 coloring like Pepsi and 37:35 coloring like Pepsi and Coke, were harmful because they ruined 37:36 Coke, were harmful because they ruined 37:36 Coke, were harmful because they ruined bones. Caramel 37:40 bones. Caramel 37:40 bones. Caramel color, and 37:41 color, and 37:41 color, and carbonated drinks contain 37:42 carbonated drinks contain 37:42 carbonated drinks contain phosphoric acid, 37:43 phosphoric acid, 37:43 phosphoric acid, caffeine, and it doesn't matter whether 37:45 caffeine, and it doesn't matter whether 37:45 caffeine, and it doesn't matter whether they are with sugar or without— 37:46 they are with sugar or without— all of this is harmful because it 37:47 all of this is harmful because it 37:47 all of this is harmful because it creates an 37:48 creates an 37:48 creates an acidic environment in the body. 37:50 acidic environment in the body. 37:53 As with excess 37:53 As with excess cortisol, when an acidic reaction occurs in 37:54 cortisol, when an acidic reaction occurs in 37:54 cortisol, when an acidic reaction occurs in the body 37:55 the body 37:55 the body 37:57 , 37:57 , it needs a base, 37:58 it needs a base, 37:58 it needs a base, and that base is 37:59 and that base is 37:59 and that base is calcium. Therefore, 38:01 calcium. Therefore, 38:01 calcium. Therefore, calcium is leached 38:02 calcium is leached 38:02 calcium is leached from the bones. Therefore, 38:03 from the bones. Therefore, 38:03 from the bones. Therefore, drinking carbonated 38:04 drinking carbonated 38:04 drinking carbonated drinks is not good 38:06 drinks is not good 38:06 drinks is not good for your bones. I 38:07 for your bones. I 38:07 for your bones. I just read a 38:08 just read a 38:08 just read a study. I've never 38:10 study. I've never 38:10 study. I've never seen this before. 38:11 seen this before. This is the American 38:12 This is the American 38:12 This is the American Journal of Clinical 38:13 Journal of Clinical 38:13 Journal of Clinical Nutrition, 38:15 Nutrition, 38:15 Nutrition, you may have seen this 38:16 you may have seen this 38:16 you may have seen this 2014 study. 38:17 2014 study. 38:18 2014 study. They followed 38:19 They followed 38:20 They followed 73,000 women aged 30 38:21 73,000 women aged 30 38:22 73,000 women aged 30 to 55. Typically, the 38:23 to 55. Typically, the 38:23 to 55. Typically, the studies 38:25 studies 38:25 studies I heard about were on 38:26 I heard about were on 38:27 postmenopausal women. You 38:27 postmenopausal women. You know, they say, don't 38:28 know, they say, don't 38:28 know, they say, don't drink carbonated 38:29 drink carbonated 38:29 drink carbonated drinks. This can 38:30 drinks. This can 38:30 drinks. This can increase the risk of 38:31 increase the risk of 38:31 increase the risk of hip fracture. But 38:32 hip fracture. But 38:32 hip fracture. But here we were talking about ages 38:33 here we were talking about ages 38:33 here we were talking about ages 30 to 55 38:35 30 to 55 38:35 30 to 55 for 30 years. 38:36 for 30 years. 38:38 It turned out that if 38:38 It turned out that if they drank 38:39 they drank 38:40 they drank five to ten 38:41 five to ten 38:41 five to ten servings of 38:42 servings of 38:42 servings of soda per week—and it 38:43 soda per week—and it 38:43 soda per week—and it wasn't just Coca-Cola or 38:45 wasn't just Coca-Cola or 38:45 wasn't just Coca-Cola or Pepsi, but any 38:46 Pepsi, but any 38:46 Pepsi, but any soda—the risk of 38:47 soda—the risk of 38:47 soda—the risk of hip fracture 38:48 hip fracture 38:48 hip fracture increased by 16%. And if 38:51 increased by 16%. And if 38:51 increased by 16%. And if it was more than 10 38:52 it was more than 10 38:52 it was more than 10 servings per week, the 38:54 servings per week, the 38:54 servings per week, the risk increased by 42%. And 38:57 risk increased by 42%. And 38:57 risk increased by 42%. And I didn't know that. I don't 39:00 I didn't know that. I don't 39:00 I didn't know that. I don't drink soda, 39:02 drink soda, 39:02 drink soda, but it's actually a 39:03 but it's actually a 39:03 but it's actually a poisonous drink. It 39:05 poisonous drink. It 39:05 poisonous drink. It cannot be advertised 39:07 cannot be advertised 39:07 cannot be advertised to children. 39:07 to children. 39:08 to children. Yes. 39:08 Yes. 39:08 Yes. We shouldn't drink 39:09 We shouldn't drink 39:09 We shouldn't drink carbonated drinks. 39:10 carbonated drinks. 39:10 carbonated drinks. Yes, I agree. People 39:12 Yes, I agree. People 39:12 Yes, I agree. People often get confused. 39:13 often get confused. 39:13 often get confused. What about sparkling 39:15 What about sparkling 39:15 What about sparkling water? Well, the truth is that it's 39:16 water? Well, the truth is that it's 39:16 water? Well, the truth is that it's okay 39:17 okay 39:17 okay if it's 39:18 if it's 39:18 if it's naturally carbonated and doesn't 39:20 naturally carbonated and doesn't 39:20 naturally carbonated and doesn't contain phosphoric 39:21 contain phosphoric 39:21 contain phosphoric acid. This, you know, I 39:22 acid. This, you know, I 39:22 acid. This, you know, I like water like 39:23 like water like 39:23 like water like Gerolsteiner, good water 39:25 Gerolsteiner, good water 39:25 Gerolsteiner, good water that contains beneficial 39:26 that contains beneficial 39:26 that contains beneficial calcium. This is a completely 39:27 calcium. This is a completely 39:27 calcium. This is a completely different matter. But for 39:29 different matter. But for 39:29 different matter. But for carbonated drinks, 39:30 carbonated drinks, definitely not. It's 39:31 definitely not. It's 39:31 definitely not. It's simple and I see 39:32 simple and I see 39:32 simple and I see people 39:32 people 39:32 people ordering 39:33 ordering 39:33 ordering sodas all the time. I see it too. 39:35 sodas all the time. I see it too. 39:36 sodas all the time. I see it too. The way... 39:36 The way... 39:36 The way... They still think 39:38 They still think 39:38 They still think diet 39:39 diet 39:39 diet soda is not a problem. 39:40 soda is not a problem. 39:43 And besides 39:43 And besides contributing to obesity and 39:45 contributing to obesity and 39:45 contributing to obesity and tooth decay, 39:46 tooth decay, 39:46 tooth decay, it also affects 39:47 it also affects 39:47 it also affects our bones. 39:48 our bones. 39:51 Yes. This is a poisonous 39:51 Yes. This is a poisonous drink. 39:52 drink. 39:52 drink. Certainly. So, what do you
Teaching the next generation: prevention and education 39:55 Certainly. So, what do you 39:55 Certainly. So, what do you think parents 39:56 think parents 39:56 think parents and grandparents 39:57 and grandparents 39:57 and grandparents can do to 39:58 can do to 39:58 can do to help the next 39:59 help the next 39:59 help the next generation? They 40:02 generation? They 40:02 generation? They can take my 40:03 can take my 40:03 can take my book because everything is 40:04 book because everything is 40:04 book because everything is explained in detail there. 40:05 explained in detail there. 40:08 This is a kind of template. 40:08 This is a kind of template. They can start 40:09 They can start 40:09 They can start having conversations just like 40:10 having conversations just like 40:10 having conversations just like parents and 40:11 parents and 40:12 parents and grandparents 40:13 grandparents 40:13 grandparents taught their children to 40:14 taught their children to 40:14 taught their children to brush their teeth. I 40:15 brush their teeth. I 40:15 brush their teeth. I really think it's 40:17 really think it's 40:17 really think it's that simple. 40:18 that simple. 40:18 that simple. The health of our bones is 40:19 The health of our bones is something we can 40:21 something we can 40:21 something we can control. 40:21 control. 40:24 Telling a child that 40:24 Telling a child that they have control over 40:25 they have control over 40:25 they have control over something in their life 40:26 something in their life is amazing, because 40:27 is amazing, because 40:27 is amazing, because what can children really 40:28 what can children really 40:28 what can children really control? 40:29 control? 40:33 You know, ideally they 40:33 You know, ideally they should follow 40:34 should follow 40:34 should follow all the rules. This is something 40:36 all the rules. This is something 40:36 all the rules. This is something you can say, " 40:38 you can say, " Guys, if you 40:38 Guys, if you 40:38 Guys, if you do this, 40:39 do this, 40:40 do this, if you stick to 40:40 if you stick to 40:40 if you stick to at least 40:41 at least 40:42 at least one habit a day 40:43 one habit a day , you won't have to 40:44 , you won't have to 40:44 , you won't have to do a million things 40:45 do a million things ." I firmly believe 40:47 ." I firmly believe 40:47 ." I firmly believe that doing 40:48 that doing 40:48 that doing just one thing is enough. Another 40:51 just one thing is enough. Another 40:51 just one thing is enough. Another thing—besides talking, you 40:52 thing—besides talking, you 40:52 thing—besides talking, you can show them the 40:53 can show them the 40:53 can show them the right model 40:54 right model 40:55 right model of behavior. So 40:57 of behavior. So 40:57 of behavior. So stop taking your 40:58 stop taking your 40:58 stop taking your phones with you wherever 40:59 phones with you wherever 40:59 phones with you wherever you go. Don't 41:01 you go. Don't 41:01 you go. Don't let children 41:02 let children 41:02 let children see you 41:03 see you 41:03 see you do this. Say, " 41:04 do this. Say, " Okay, let's go for a 41:05 Okay, let's go for a 41:05 Okay, let's go for a walk." Let's 41:06 walk." Let's 41:07 walk." Let's get back to 41:07 get back to 41:08 get back to physical activity. 41:09 physical activity. 41:09 physical activity. Get into the kitchen with 41:10 Get into the kitchen with 41:10 Get into the kitchen with your 41:11 your 41:11 your children. Cook, 41:12 children. Cook, 41:12 children. Cook, create dishes 41:13 create dishes 41:13 create dishes together. Talk about 41:15 together. Talk about 41:15 together. Talk about why we need to 41:16 why we need to 41:16 why we need to eat colorful 41:17 eat colorful 41:17 eat colorful foods, because I 41:18 foods, because I 41:18 foods, because I truly believe that 41:19 truly believe that 41:19 truly believe that getting 41:20 getting 41:20 getting nutrients from 41:21 nutrients from 41:21 nutrients from real food is the 41:22 real food is the 41:22 real food is the best way. 41:23 best way. 41:24 best way. Set a good 41:25 Set a good 41:25 Set a good example 41:25 example 41:25 example by demonstrating 41:26 by demonstrating 41:26 by demonstrating the right behavior. 41:27 the right behavior. 41:28 the right behavior. This is where it all 41:29 This is where it all 41:29 This is where it all begins. 41:30 begins. 41:30 begins. Yes. And what would you 41:31 Yes. And what would you 41:31 Yes. And what would you like to see " 41:32 like to see " Million-Dollar Bones" like? I would 41:33 Million-Dollar Bones" like? I would 41:33 Million-Dollar Bones" like? I would like this to become 41:35 like this to become 41:35 like this to become part of health 41:36 part of health 41:36 part of health education. I just 41:37 education. I just 41:37 education. I just think, you know, we 41:38 think, you know, we 41:38 think, you know, we worry about other 41:39 worry about other 41:39 worry about other things. We care about 41:40 things. We care about 41:40 things. We care about heart disease, we are 41:41 heart disease, we are 41:41 heart disease, we are engaged in 41:42 engaged in 41:42 engaged in prevention. 41:42 prevention. 41:42 prevention. Maybe not as 41:43 Maybe not as 41:43 Maybe not as a child, but I 41:44 a child, but I 41:44 a child, but I just wish we 41:45 just wish we 41:45 just wish we could do more. 41:46 could do more. 41:47 could do more. So how do you see this as 41:48 So how do you see this as 41:48 So how do you see this as part of that kind of 41:49 part of that kind of 41:49 part of that kind of training? 41:49 training? 41:49 training? I would like to see the 41:50 I would like to see the 41:50 I would like to see the Million-Dollar Bones program 41:52 Million-Dollar Bones program 41:52 Million-Dollar Bones program included in 41:53 included in 41:53 included in curricula 41:54 curricula 41:54 curricula starting in 41:55 starting in 41:56 starting in kindergarten, that is, from a 41:56 kindergarten, that is, from a 41:56 kindergarten, that is, from a very young age. 41:58 very young age. 42:01 I think the 42:01 I think the coolest thing about this is that 42:02 coolest thing about this is that 42:02 coolest thing about this is that it can be studied in 42:03 it can be studied in 42:03 it can be studied in science classes 42:05 science classes 42:05 science classes . It could be 42:08 . It could be 42:08 . It could be health. It could be 42:09 health. It could be 42:09 health. It could be food. This could 42:16 food. This could 42:16 food. This could be for trainers, 42:17 be for trainers, 42:17 be for trainers, dance classes, 42:19 dance classes, any kind of sports, because the 42:20 any kind of sports, because the 42:20 any kind of sports, because the fitness component of 42:21 fitness component of 42:21 fitness component of finding strength 42:22 finding strength 42:22 finding strength from a neutral 42:23 from a neutral 42:23 from a neutral position and 42:24 position and 42:24 position and performing gentle 42:25 performing gentle 42:25 performing gentle stretches is not currently 42:26 stretches is not currently 42:26 stretches is not currently taught. So this 42:35 taught. So this 42:35 taught. So this could become 42:36 could become 42:36 could become part of physical 42:37 part of physical 42:37 part of physical education. I don't know if there 42:41 education. I don't know if there 42:41 education. I don't know if there are any more home 42:42 are any more home 42:43 are any more home economics lessons, but it 42:44 economics lessons, but it 42:44 economics lessons, but it could be about 42:45 could be about 42:45 could be about what foods are 42:46 what foods are 42:46 what foods are right, as 42:47 right, as 42:47 right, as the program covers 42:48 the program covers 42:48 the program covers nutrition, exercise, and 42:49 nutrition, exercise, and 42:54 stress reduction. This applies to 42:54 stress reduction. This applies to all children. So in 42:56 all children. So in 42:56 all children. So in my ideal 42:58 my ideal 42:58 my ideal world, with my 42:58 world, with my 42:59 world, with my magic wand, " 43:00 magic wand, " Million-Dollar Bones " are everywhere. It's 43:01 Million-Dollar Bones " are everywhere. It's 43:01 Million-Dollar Bones " are everywhere. It's just part of life. 43:03 just part of life. 43:03 just part of life. "Oh, is this good for 43:04 "Oh, is this good for 43:04 "Oh, is this good for your bones?" Because that's how 43:05 your bones?" Because that's how 43:05 your bones?" Because that's how I look at things. 43:07 I look at things. 43:07 I look at things. I was diagnosed with 43:08 I was diagnosed with 43:08 I was diagnosed with osteoporosis when I 43:09 osteoporosis when I 43:09 osteoporosis when I was in my early 40s. My 43:11 was in my early 40s. My 43:11 was in my early 40s. My mother is 85. She has become 43:13 mother is 85. She has become 43:13 mother is 85. She has become about 15 43:14 about 15 43:15 about 15 centimeters shorter. She has 43:16 centimeters shorter. She has 43:16 centimeters shorter. She has severe 43:17 severe 43:17 severe osteoporosis. And I really 43:20 osteoporosis. And I really 43:20 osteoporosis. And I really hope that this 43:21 hope that this 43:21 hope that this work will help ensure 43:22 work will help ensure 43:22 work will help ensure that the 43:23 that the 43:23 that the next generation 43:25 next generation 43:25 next generation doesn't have to 43:26 doesn't have to 43:26 doesn't have to face this. So that you can 43:29 face this. So that you can 43:29 face this. So that you can forget about it. 43:30 forget about it. 43:33 If you develop these 43:33 If you develop these healthy habits, and they're 43:34 healthy habits, and they're 43:34 healthy habits, and they're not that difficult to add 43:35 not that difficult to add 43:35 not that difficult to add to any program 43:36 to any program , then this will be another 43:38 , then this will be another 43:38 , then this will be another disease you don't have to 43:39 disease you don't have to 43:39 disease you don't have to worry about. 43:40 worry about. 43:42 Yes. Before we 43:42 Yes. Before we finish, a quick note about the 43:43 finish, a quick note about the 43:43 finish, a quick note about the last page:
Toe spacers and foot mobility for stability 43:44 last page: 43:44 last page: Penny, you taught 43:45 Penny, you taught 43:45 Penny, you taught me years 43:46 me years 43:46 me years ago how 43:46 ago how 43:47 ago how important 43:47 important 43:48 important toe separators are. 43:48 toe separators are. 43:48 toe separators are. Oh, yes. I have them on my 43:50 Oh, yes. I have them on my 43:50 Oh, yes. I have them on my desktop. 43:51 desktop. 43:51 desktop. Tell everyone why you 43:52 Tell everyone why you 43:52 Tell everyone why you love them so much. 43:53 love them so much. 43:53 love them so much. Good. So, I love 43:55 Good. So, I love 43:57 toe separators, and you know, 43:57 toe separators, and you know, I don't like 43:59 I don't like 43:59 I don't like thick ones. These are—they're 44:02 thick ones. These are—they're 44:02 thick ones. These are—they're great, you can 44:03 great, you can 44:03 great, you can buy them on Amazon. They are 44:04 buy them on Amazon. They are 44:04 buy them on Amazon. They are gel. Our 44:06 gel. Our 44:06 gel. Our toes should be as 44:07 toes should be as 44:07 toes should be as mobile as our 44:08 mobile as our 44:08 mobile as our fingers. When 44:09 fingers. When 44:09 fingers. When these spacers are inserted 44:10 these spacers are inserted 44:10 these spacers are inserted , they 44:11 , they 44:11 , they create an 44:11 create an 44:11 create an even space 44:13 even space 44:13 even space between the metatarsal 44:13 between the metatarsal 44:13 between the metatarsal bones. These are the bones in 44:15 bones. These are the bones in 44:15 bones. These are the bones in the middle of the 44:16 the middle of the 44:16 the middle of the foot. But as we age, we 44:20 foot. But as we age, we 44:20 foot. But as we age, we tend to bend our 44:21 tend to bend our 44:21 tend to bend our toes, and people 44:22 toes, and people 44:22 toes, and people develop 44:23 develop 44:23 develop hammertoes, 44:24 hammertoes, 44:24 hammertoes, bunions, 44:25 bunions, 44:25 bunions, and other problems 44:26 and other problems 44:26 and other problems due to lifestyle and 44:27 due to lifestyle and 44:27 due to lifestyle and shoe wear. So, 44:32 shoe wear. So, 44:32 shoe wear. So, separators 44:33 separators 44:33 separators allow you 44:34 allow you 44:34 allow you to spread your toes slightly, which 44:35 to spread your toes slightly, which 44:35 to spread your toes slightly, which helps increase 44:37 helps increase 44:37 helps increase mobility, which is 44:37 mobility, which is 44:37 mobility, which is important for 44:38 important for 44:38 important for balance while 44:39 balance while 44:39 balance while walking. Because the correct 44:43 walking. Because the correct 44:43 walking. Because the correct gait is the heel, the base of 44:44 gait is the heel, the base of 44:44 gait is the heel, the base of the foot, the toes. Our 44:46 the foot, the toes. Our 44:46 the foot, the toes. Our first two fingers 44:47 first two fingers 44:47 first two fingers are responsible for moving 44:48 are responsible for moving 44:48 are responsible for moving forward. The last three are 44:50 forward. The last three are for balance. So I 44:53 for balance. So I 44:53 for balance. So I encourage anything that 44:54 encourage anything that 44:54 encourage anything that can be done 44:55 can be done 44:55 can be done orthopedically or 44:55 orthopedically or 44:55 orthopedically or preventively to 44:57 preventively to 44:57 preventively to increase range of 44:58 increase range of 44:58 increase range of motion, improve 44:59 motion, improve 44:59 motion, improve finger mobility, 45:00 finger mobility, 45:00 finger mobility, and strengthen them 45:01 and strengthen them 45:01 and strengthen them in the gentlest 45:02 in the gentlest 45:02 in the gentlest way possible. This is simply 45:05 way possible. This is simply 45:06 way possible. This is simply amazing. I have a 45:07 amazing. I have a 45:07 amazing. I have a student in California who has 45:09 student in California who has 45:09 student in California who has really 45:09 really 45:09 really serious 45:11 serious 45:11 serious foot problems, and I said to 45:12 foot problems, and I said to 45:12 foot problems, and I said to her, "I want you to 45:13 her, "I want you to 45:13 her, "I want you to start wearing 45:14 start wearing 45:14 start wearing spacers." In addition, 45:15 spacers." In addition, 45:15 spacers." In addition, she has osteoporosis and 45:17 she has osteoporosis and 45:19 balance problems. This 45:19 balance problems. This morning she texted 45:20 morning she texted 45:20 morning she texted me, “Okay, I started 45:21 me, “Okay, I started 45:21 me, “Okay, I started wearing them. 45:24 wearing them. 45:24 wearing them. I felt pain for the first three days. 45:25 I felt pain for the first three days. 45:26 I felt pain for the first three days. Now the pain is completely 45:27 Now the pain is completely 45:27 Now the pain is completely gone. What's next?" That's the 45:30 gone. What's next?" That's the 45:30 gone. What's next?" That's the beauty of these 45:32 beauty of these 45:32 beauty of these dividers. And you 45:34 dividers. And you 45:34 dividers. And you don't need to go to them. 45:35 don't need to go to them. 45:35 don't need to go to them. You simply put them on 45:37 You simply put them on 45:37 You simply put them on in the evening, lying down with your 45:38 in the evening, lying down with your 45:38 in the evening, lying down with your legs elevated, 45:39 legs elevated, 45:39 legs elevated, for 10 minutes. Do not wear 45:40 for 10 minutes. Do not wear 45:40 for 10 minutes. Do not wear them with shoes. This is a very 45:42 them with shoes. This is a very 45:42 them with shoes. This is a very gentle way to start the 45:44 gentle way to start the 45:44 gentle way to start the alignment process. 45:45 alignment process. 45:46 alignment process. Yes, they are very comfortable. 45:47 Yes, they are very comfortable. 45:47 Yes, they are very comfortable. I think it's... 45:49 I think it's... 45:49 I think it's... I'm glad you 45:50 I'm glad you 45:50 I'm glad you like them. 45:51 like them. 45:51 like them. We could talk 45:52 We could talk 45:52 We could talk about this forever. There's 45:53 about this forever. There's 45:53 about this forever. There's so much 45:53 so much 45:53 so much we could share 45:54 we could share , but why don't you 45:55 , but why don't you 45:55 , but why don't you tell everyone how 45:56 tell everyone how 45:56 tell everyone how they can 45:57 they can 45:57 they can contact you? I will provide 45:58 contact you? I will provide 45:58 contact you? I will provide information. What's the 45:59 information. What's the 45:59 information. What's the best way to get 46:00 best way to get 46:00 best way to get your book and, you know, 46:02 your book and, you know, 46:02 your book and, you know, learn more about 46:03 learn more about 46:03 learn more about you and your work 46:04 you and your work ? 46:04 ? 46:04 ? So, to do that, 46:06 So, to do that, 46:06 So, to do that, go to my 46:08 go to my 46:08 go to my website www.pennyshure.com, 46:10 website www.pennyshure.com, 46:10 website www.pennyshure.com, pennyshure.com. Um, it 46:12 pennyshure.com. Um, it 46:12 pennyshure.com. Um, it will redirect you to the 46:13 will redirect you to the 46:13 will redirect you to the website. If you want 46:14 website. If you want 46:14 website. If you want the book, just 46:15 the book, just 46:15 the book, just scroll down the page 46:16 scroll down the page 46:16 scroll down the page . The best 46:17 . The best 46:17 . The best way to contact 46:19 way to contact 46:19 way to contact me is via 46:20 me is via 46:20 me is via email, penny 46:21 email, penny 46:22 email, penny pennyshore.com. And I love 46:24 pennyshore.com. And I love 46:24 pennyshore.com. And I love questions, comments, 46:25 questions, comments, 46:25 questions, comments, anything at all. 46:27 anything at all. 46:27 anything at all. I have one group 46:29 I have one group 46:29 I have one group class that I lead on 46:30 class that I lead on 46:30 class that I lead on Sunday afternoons, I also 46:31 Sunday afternoons, I also 46:31 Sunday afternoons, I also teach 46:32 teach 46:32 teach individually, 46:33 individually, 46:33 individually, conduct 46:34 conduct workshops, etc. I 46:37 workshops, etc. I 46:37 workshops, etc. I like being in the 46:38 like being in the 46:38 like being in the same room with 46:39 same room with 46:39 same room with people, 46:39 people, 46:42 right? It's all 46:42 right? It's all virtual, so you 46:43 virtual, so you 46:43 virtual, so you can learn about it 46:44 can learn about it 46:44 can learn about it all on the website. One more 46:47 all on the website. One more 46:47 all on the website. One more thing: Penny 46:48 thing: Penny 46:48 thing: Penny has done numerous classes for my 46:49 has done numerous classes for my 46:49 has done numerous classes for my community 46:51 community 46:51 community , and two of them— 46:52 , and two of them— I'll add them to the 46:53 I'll add them to the 46:53 I'll add them to the release notes—are 46:54 release notes—are 46:54 release notes—are available as 46:55 available as 46:55 available as on-demand classes. Penny 46:59 on-demand classes. Penny 46:59 on-demand classes. Penny held a dance 47:00 held a dance 47:00 held a dance class because she has a lot of 47:01 class because she has a lot of 47:01 class because she has a lot of experience in dancing. There 47:02 experience in dancing. There 47:03 experience in dancing. There were actually 47:04 were actually 47:04 were actually a few dance 47:05 a few dance 47:05 a few dance classes that were 47:06 classes that were 47:06 classes that were great and a lot of 47:07 great and a lot of 47:07 great and a lot of fun. One 47:09 fun. One 47:09 fun. One was called "Dancing 47:10 was called "Dancing 47:10 was called "Dancing Bones," and another one 47:11 Bones," and another one 47:11 Bones," and another one you did 47:12 you did 47:12 you did recently was just 47:14 recently was just 47:14 recently was just about dancing; you taught 47:15 about dancing; you taught 47:15 about dancing; you taught great moves, it's 47:16 great moves, it's 47:16 great moves, it's fun with music and a 47:17 fun with music and a 47:17 fun with music and a great way to 47:18 great way to 47:18 great way to strengthen bones, 47:19 strengthen bones, 47:19 strengthen bones, move and reduce 47:20 move and reduce 47:20 move and reduce stress. So I have 47:22 stress. So I have 47:22 stress. So I have this class. You also 47:24 this class. You also 47:24 this class. You also did a class that I 47:25 did a class that I 47:25 did a class that I thought was 47:26 thought was 47:26 thought was incredible and everyone 47:27 incredible and everyone 47:27 incredible and everyone had so much fun—it 47:28 had so much fun—it 47:28 had so much fun—it was tap, and 47:30 was tap, and 47:30 was tap, and I have that class too. So, 47:31 I have that class too. So, 47:31 I have that class too. So, anyway, I'll 47:32 anyway, I'll 47:32 anyway, I'll add them. And you don't 47:33 add them. And you don't 47:33 add them. And you don't need 47:34 need 47:34 need tap shoes. There was no need 47:35 tap shoes. There was no need 47:35 tap shoes. There was no need ... 47:35 ... 47:35 ... No. Although if it is, 47:37 No. Although if it is, 47:37 No. Although if it is, it's fun. I 47:38 it's fun. I 47:38 it's fun. I like the step, it's 47:39 like the step, it's 47:39 like the step, it's my favorite weight-bearing exercise 47:40 my favorite weight-bearing exercise 47:40 my favorite weight-bearing exercise 47:42 . And that's 47:42 . And that's actually what I 47:43 actually what I 47:43 actually what I still offer in the 47:44 still offer in the 47:44 still offer in the studio. I laid 47:47 studio. I laid 47:47 studio. I laid my floor, and it's 47:48 my floor, and it's 47:49 my floor, and it's great because the 47:50 great because the 47:50 great because the heel strikes work directly 47:51 heel strikes work directly 47:51 heel strikes work directly on the hips, and it's just 47:52 on the hips, and it's just 47:52 on the hips, and it's just fun. You know, when 47:57 fun. You know, when 47:57 fun. You know, when you're dancing and you have to 47:58 you're dancing and you have to 47:59 you're dancing and you have to focus on the 47:59 focus on the 48:00 focus on the choreography, 48:00 choreography, 48:00 choreography, putting the steps together, 48:02 putting the steps together, 48:02 putting the steps together, for me it's the 48:02 for me it's the 48:02 for me it's the most wonderful 48:03 most wonderful 48:03 most wonderful cognitive way to 48:04 cognitive way to 48:04 cognitive way to strengthen your bones. And do you 48:07 strengthen your bones. And do you 48:07 strengthen your bones. And do you know what they 48:08 know what they 48:08 know what they discovered? I don't know if 48:10 discovered? I don't know if 48:10 discovered? I don't know if you've heard, there was a 48:11 you've heard, there was a 48:11 you've heard, there was a study that 48:12 study that 48:12 study that showed that dancing is 48:13 showed that dancing is 48:13 showed that dancing is better than 48:14 better than 48:14 better than doing 48:15 doing 48:15 doing crossword puzzles, they 48:16 crossword puzzles, they 48:16 crossword puzzles, they studied what's 48:17 studied what's 48:17 studied what's better for maintaining 48:18 better for maintaining 48:18 better for maintaining mental sharpness. 48:19 mental sharpness. 48:20 mental sharpness. Yes. Yes. Dancing was 48:22 Yes. Yes. Dancing was 48:22 Yes. Yes. Dancing was number one because you 48:23 number one because you 48:23 number one because you have to combine all 48:24 have to combine all 48:24 have to combine all these things together. So that's 48:26 these things together. So that's 48:26 these things together. So that's good. It requires 48:27 good. It requires 48:27 good. It requires a lot of concentration 48:28 a lot of concentration and you can't 48:29 and you can't 48:29 and you can't think about anything else. 48:30 think about anything else. 48:31 think about anything else. I used to joke 48:32 I used to joke 48:32 I used to joke that my goal in 48:34 that my goal in 48:34 that my goal in dance class was not to fall. 48:35 dance class was not to fall. 48:39 But it's a combination of 48:39 But it's a combination of many things, and it's 48:40 many things, and it's 48:40 many things, and it's very beneficial for 48:41 very beneficial for 48:41 very beneficial for you. But, well, I can't, 48:43 you. But, well, I can't, 48:43 you. But, well, I can't, I'll add all that to the 48:44 I'll add all that to the 48:44 I'll add all that to the release notes. 48:45 release notes. 48:46 release notes. All the information about 48:47 All the information about 48:47 All the information about Penny in the notes, and those 48:49 Penny in the notes, and those 48:49 Penny in the notes, and those classes, and there are two videos 48:50 classes, and there are two videos that Penny made 48:51 that Penny made 48:51 that Penny made separately, instead of 48:53 separately, instead of 48:53 separately, instead of inserting them into 48:54 inserting them into 48:54 inserting them into this episode. So, 48:56 this episode. So, 48:56 this episode. So, showing a neutral 48:58 showing a neutral 48:58 showing a neutral pelvic position, as well 48:59 pelvic position, as well 48:59 pelvic position, as well as another fun 49:00 as another fun 49:00 as another fun arm exercise. 49:01 arm exercise. 49:01 arm exercise. Exercise for the hands. So, what 49:02 Exercise for the hands. So, what 49:02 Exercise for the hands. So, what I told you about 49:03 I told you about 49:03 I told you about . 49:04 . 49:04 . Yeah, I can't, I can't 49:05 Yeah, I can't, I can't 49:08 thank you enough and everyone who's watching this, 49:09 who's watching this, 49:09 who's watching this, you know, this is my dream. I 49:11 you know, this is my dream. I 49:11 you know, this is my dream. I sincerely believe that this is my 49:12 sincerely believe that this is my 49:12 sincerely believe that this is my purpose in life. 49:13 purpose in life. 49:13 purpose in life. I know why I'm 49:15 I know why I'm 49:15 I know why I'm doing this. I honestly 49:16 doing this. I honestly don't know how to do it 49:17 don't know how to do it . I feel like I'm 49:19 . I feel like I'm 49:19 . I feel like I'm figuring out exactly how every day 49:20 figuring out exactly how every day 49:20 figuring out exactly how every day . So I appreciate you, 49:22 . So I appreciate you, 49:22 . So I appreciate you, Margie, more than you 49:24 Margie, more than you 49:24 Margie, more than you know, for helping 49:25 know, for helping 49:25 know, for helping spread this 49:26 spread this 49:26 spread this information, because I 49:27 information, because I 49:27 information, because I really want no 49:28 really want no 49:29 really want no one to have 49:30 one to have 49:30 one to have osteoporosis. That's my 49:32 osteoporosis. That's my 49:32 osteoporosis. That's my purpose too, 49:33 purpose too, 49:33 purpose too, yes. To help everyone, 49:35 yes. To help everyone, 49:35 yes. To help everyone, let's prevent 49:36 let's prevent 49:36 let's prevent this. So, what we 49:37 this. So, what we 49:37 this. So, what we can give to the 49:38 can give to the 49:38 can give to the younger generation 49:39 younger generation 49:39 younger generation is exactly that 49:39 is exactly that 49:39 is exactly that . They 49:42 . They 49:42 . They deserve to know 49:43 deserve to know 49:43 deserve to know that they have the power 49:44 that they have the power 49:44 that they have the power to prevent this 49:45 to prevent this 49:45 to prevent this disease. So if there's 49:49 disease. So if there's 49:49 disease. So if there's one thing I 49:50 one thing I 49:50 one thing I hope for this 49:52 hope for this 49:52 hope for this book, it's that it's going to be 49:53 book, it's that it's going to be 49:53 book, it's that it's going to be popular 49:54 popular 49:54 popular with teenagers who are so 49:56 with teenagers who are so 49:58 social media savvy, 49:58 social media savvy, because I'm not, you know...I...and 50:00 because I'm not, you know...I...and 50:00 because I'm not, you know...I...and they're going to start 50:00 they're going to start 50:00 they're going to start sharing it and getting 50:01 sharing it and getting 50:01 sharing it and getting upset, saying, " 50:03 upset, saying, " Hey, I don't want to 50:04 Hey, I don't want to 50:04 Hey, I don't want to get sick from this." "I didn't know, 50:08 get sick from this." "I didn't know, 50:08 get sick from this." "I didn't know, I didn't know I had a 50:09 I didn't know I had a 50:09 I didn't know I had a choice." You know, someone, 50:10 choice." You know, someone, 50:11 choice." You know, someone, I didn't know I had a 50:12 I didn't know I had a 50:12 I didn't know I had a choice. So it gives them 50:13 choice. So it gives them 50:13 choice. So it gives them options. It gives them 50:15 options. It gives them 50:15 options. It gives them power and it gives them choice 50:16 power and it gives them choice . True. I think another 50:18 . True. I think another 50:18 . True. I think another thing, as I always say, a 50:19 thing, as I always say, a 50:19 thing, as I always say, a diagnosis is a 50:20 diagnosis is a 50:20 diagnosis is a blessing 50:21 blessing 50:21 blessing because it forces you to take 50:22 because it forces you to take 50:22 because it forces you to take action. This is a catalyst 50:23 action. This is a catalyst 50:23 action. This is a catalyst for change. But with all 50:24 for change. But with all 50:24 for change. But with all these changes, things are getting 50:26 these changes, things are getting 50:26 these changes, things are getting better. Your digestion is 50:27 better. Your digestion is 50:27 better. Your digestion is getting better. 50:28 getting better. 50:28 getting better. Yes. Certainly. 50:29 Yes. Certainly. 50:29 Yes. Certainly. Because when you stand 50:30 Because when you stand 50:30 Because when you stand straighter, it makes an impact, 50:31 straighter, it makes an impact, 50:31 straighter, it makes an impact, remember, Amy Cuddy 50:32 remember, Amy Cuddy 50:32 remember, Amy Cuddy did that. So 50:33 did that. So 50:33 did that. So social psychologist, 50:34 social psychologist, 50:34 social psychologist, making yourself big, 50:36 making yourself big, 50:36 making yourself big, it just improves 50:37 it just improves 50:37 it just improves your confidence, 50:38 your confidence, 50:38 your confidence, especially in women, 50:39 especially in women, 50:39 especially in women, young women. If 50:40 young women. If 50:40 young women. If we can help the 50:42 we can help the 50:42 we can help the next generation 50:43 next generation 50:43 next generation just be the 50:44 just be the 50:44 just be the best version, 50:45 best version, 50:45 best version, be, you know, the 50:46 be, you know, the 50:46 be, you know, the best versions of 50:47 best versions of 50:47 best versions of ourselves that we 50:48 ourselves that we 50:48 ourselves that we can be. What 50:49 can be. What 50:49 can be. What they can be. This is a 50:51 they can be. This is a 50:51 they can be. This is a victory. This is a 50:52 victory. This is a 50:52 victory. This is a big victory. 50:53 big victory. 50:53 big victory. Absolutely. It's 50:54 Absolutely. It's 50:54 Absolutely. It's much more than 50:55 much more than 50:55 much more than just helping 50:56 just helping 50:56 just helping your That's 50:56 your That's 50:56 your That's right. It's much 50:58 right. It's much 50:58 right. It's much more. But it all 51:00 more. But it all 51:00 more. But it all starts with a 51:01 starts with a 51:01 starts with a neutral 51:02 neutral 51:02 neutral pelvic position, a 51:03 pelvic position, a 51:03 pelvic position, a glass of water in the morning, 51:04 glass of water in the morning, 51:04 glass of water in the morning, and a good 51:05 and a good 51:05 and a good night's sleep. How powerful are 51:08 night's sleep. How powerful are 51:08 night's sleep. How powerful are these simple things that we 51:10 these simple things that we 51:10 these simple things that we can add to our lives 51:11 can add to our lives 51:11 can add to our lives and pass on to others. 51:12 and pass on to others. 51:12 and pass on to others. So when 51:13 So when 51:13 So when your grandchildren come, 51:14 your grandchildren come, 51:15 your grandchildren come, yeah, that's right. 51:16 yeah, that's right. 51:16 yeah, that's right. Remember these 51:17 Remember these 51:17 Remember these things. Yes, that's right 51:18 things. Yes, that's right 51:18 things. Yes, that's right . Thank you very much 51:19 . Thank you very much 51:19 . Thank you very much for inviting me to the 51:21 for inviting me to the 51:21 for inviting me to the show. I really appreciate it. 51:22 show. I really appreciate it. 51:22 show. I really appreciate it. And thank you for 51:23 And thank you for 51:23 And thank you for joining me. 51:24 joining me. 51:25 joining me. I hope you 51:26 I hope you 51:26 I hope you enjoyed my 51:27 enjoyed my 51:27 enjoyed my interview with Penny as much as 51:28 interview with Penny as much as 51:28 interview with Penny as much as I did, and 51:29 I did, and 51:29 I did, and now you have some new 51:30 now you have some new 51:30 now you have some new tips to 51:31 tips to 51:31 tips to help 51:32 help 51:32 help your bone health and 51:33 your bone health and 51:33 your bone health and overall 51:34 overall 51:34 overall well-being. This is 51:35 well-being. This is 51:35 well-being. This is beneficial not only for 51:36 beneficial not only for 51:36 beneficial not only for you, but also for your 51:37 you, but also for your 51:37 you, but also for your children and grandchildren, because you 51:38 children and grandchildren, because you 51:40 need to take care of your bones 51:40 need to take care of your bones from a young age. Her book 51:42 from a young age. Her book Million-Dollar Bones and everything 51:43 Million-Dollar Bones and everything 51:43 Million-Dollar Bones and everything she talked about 51:45 she talked about 51:45 she talked about will be in the 51:46 will be in the 51:46 will be in the show notes. Additionally, she 51:47 show notes. Additionally, she 51:47 show notes. Additionally, she recorded 51:48 recorded 51:48 recorded several videos for me, which 51:49 several videos for me, which 51:49 several videos for me, which are also in the description, along 51:51 are also in the description, along 51:51 are also in the description, along with courses she 51:52 with courses she 51:52 with courses she has conducted for the 51:52 has conducted for the 51:53 has conducted for the community. So, there's a 51:54 community. So, there's a 51:54 community. So, there's a lot of interesting stuff there. 51:55 lot of interesting stuff there. 51:55 lot of interesting stuff there. Thank you so much for watching, and I 51:57 Thank you so much for watching, and I 51:57 Thank you so much for watching, and I look forward 51:58 look forward 51:58 look forward to seeing you in the 51:59 to seeing you in the 51:59 to seeing you in the next episode.
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