Archive for February 2022

Lose the Weight & Stay at your Goal Weight for the last time, Naturally. Nutritional Coach Brooke Simonson Gives you the Steps. Crooked Spine Show

Want to  lose weight for the LAST time without giving up carbs, counting every calorie, drinking meal replacement shakes, or other unsustainable extremes? Meet Brooke Simonson a Certified Nutrition Coach & Weight Loss Expert. Brooke helps you develop sustainable habits that work for YOUR unique lifestyle . Then you can STAY at your goal weight for good, and feel completely in control around food. RESULT: you start showing up as the trimmest, healthiest, most confident, most energized version of yourself!

To learn more about Brooke’s VIP coaching program, monthly membership, and podcast—and download a free 17-page guide, visit her website–

And connect with Brooke on her social media:

Podcast Links–

Watch this Full Video:

Subscribe, Listen to this episode on iTunes:

See our other podcast videos:


(5:30) Brooke’s transition from teacher to nutritional coach.

(9:00) Brooke’s 3A Approach for healthy eating and losing weight.

(12:10) Taking inventory of your relationships and mindset that help/hurt you.

(22:50) The Worth-It Chart. Choosing your foods.

(28:00) The benefits and steps to meal prep, hydration, and cutting out soda.

(41:50) Exercise helps you lose weight. A myth?

(45:00) How Brooke’s Health Investment Podcast helps

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3 Tips to Help Yourself Process Grief. Guest writer, Camille Johnson.

Grief is a process all of us go through at times, and while it’s experienced differently among individuals, for many it can be debilitating. Thankfully, there are a few things you can do that may help.

  1. Get Enough Sleep and Stay Healthy

If you’re not physically healthy, the grieving process can be much harder. Sleep is something many tend to treat as unimportant. According to one survey, a third of adults in the U.S. don’t get enough sleep. Unfortunately, insufficient sleep can wreak havoc on your physical and mental health. Inadequate or poor-quality sleep is linked to diabetes, depression, anxiety, obesity, and heart disease. You won’t be doing yourself any favors getting through the grieving process without adequate sleep.

Getting good sleep means understanding and practicing proper sleep hygiene. Do you have a habit of using your phone before bed? Screens, such as those on cell phones, emit blue light that tells our brains it’s time to wake up. If you’re looking at a screen in bed, you’re associating being in bed with staying awake instead of sleeping. This is just one example of poor sleep hygiene, but there are many more, such as drinking alcohol or using stimulants such as coffee too soon before bed. As well as your sleep, attend to your other health needs. For example, you can find relief in neck and back care by visiting Euclid Chiropractic.

  1. Start a Journal

Keeping a journal may be something you stopped doing after your teenage years, but perhaps you should keep that habit going. Journaling is known to have several benefits for mental health, including reducing stress, boosting your mood, and improving your memory. By writing down what you feel and what your day-to-day life is like while experiencing grief, you can better organize your thoughts and keep track of things that both help and harm you each day that you otherwise wouldn’t notice on your own. In the context of grieving, journaling may be a vital coping tool.

Perhaps best of all, journaling can help you process your feelings. If you’re not sure exactly what to write in your journal, follow prompts that can guide you on the right path. Perhaps you’d prefer stream-of-consciousness journaling, in which you simply write everything you think and feel as it comes to you.

  1. Take a Trip, See a Ballgame

A change of scenery can help you find a new perspective for your feelings as you grieve. While almost anywhere that can detach you from your typical place of grief may work, one idea is traveling to Upland, California.

Visit the California Botanic Garden, where you can find things like yoga classes or pressed plant collecting, or maybe ax-throwing is more your thing. If you’re a sports fan, you can catch a Dodgers game. There are resources online to get you tickets at a discount. You’ll be able to specify what kind of seats you want through filtering by price range, seat rating, and date. Some sites even have interactive seating charts of the seats so you can get a 360-degree view of what it’s like to sit there. Events like these can help you temporarily separate from your grief so you can come back to it with a fresh perspective.

If you’re going through grief, you may not be sure how to best process your emotions. The grieving process, while necessary, can be even harder if you don’t take care of yourself. Hopefully, these tips will make everything now a bit easier.

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Why People Quit. Episode 2: Finding your Purpose to Build Strength & Avoid Setbacks. Derek & Dr. Tony

Why do we or our friends quit? We want to feel stronger, look good, or lose weight; But when we start doing to the work to get there, we lose motivation. WHY? In this episode 2 with Derek of Life Performance Enhancement we learn the specific steps his clients do to find their personal purpose that affects their heart, mind, body and/or spirit. When you find your  perseverance, then you start to perform the strength formulas and do the repetitions without giving up on yourself.

Connect with Derek of Life Performance Enhancement.


Podcast Links–

Watch this Full Video:

Subscribe, Listen to this episode on iTunes:

See our other podcast videos:


(3:30) Finding your Source of motivation BEFORE setting goals.

(5:50) Self-awareness how your heart, mind, body and/or spirit. How this changes by your motivation.

(13:50) Strength building starting with hardwiring the brain-nerve-body connection.

(20:10) Importance of patience, positive mindset. Progressive quality of movement, then increasing the weight/reps.

(14:20) The Linear strength building formula. Start movement in different planes to assess different muscles-how a coach helps.

(31:40) How to get stronger by muscle overload by changing repetition range for pushups (for example), then change resistance and load.

(39:50) Derek’s recap of today’s outline.

(41:50) When your motivation is wrong, you make reaching your goals harder.

(45:10) Intro to the next episode.

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Creating your Self-Care Routine to Be Happy, First. Guest Angela McKay explains how. Crooked Spine Show

Do you find yourself increasingly frustrated by not being able to find a moment to yourself? Do you put your mental and physical health in LAST place? And, even if you find a moment, do you feel guilty about it, thinking about what you’re not getting done? Meet today’s guest, Angela McKay.  She helps “overwhelmed, driven, do-it-all women” (and potentially men) do more of what brings them energy and joy. Angela will help you break free of that undesirable cycle you find yourself stuck in day after day.

Connect with Angela McKay:

And your Free guide: Seven Ways to Self-Care on her website.

Podcast Links–

Watch this Full Video:

Subscribe, Listen to this episode on iTunes:

See our other podcast videos:


(6:10) Angela’s typical client.

(11:15) Asking the right questions to change emotion and action; is this your coach?

(14:30) Setting boundaries; especially with family.

(18:15) #1 excuse why people choose to not have self-care.

(20:45) Free guide: Angela’s 7 Ways to Self-Care on her website; what your #1?

(22:15) Different options with Angela’s coaching correlates your needs.

(32:00) How successful client feel and act.

(35:40) Who friends/family still like you after you choose self-care, first?

(38:45) Angela’s final message: showing up better for you and your people.

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Proper, Pain-Free Walking with these Exercises. @Gibson Dec . ’21. Crooked Spine Show

Want to improve your walking? This workshop will breakdown the exercises you can start today at home to improve your flexibility and strength of our lower body muscles.

Podcast Links–

Watch this Full Video:

Subscribe, Listen to this episode on iTunes:

See our other podcast videos:


(4:10) How to keep your left and right lower body balanced for walking; and prevent falls.

(5:10) Seated side hip stretch.

(8:10) Modified knee pain relief with knee extension exercise.

(12:55) Getting up from the floor.

(15:10) Wall hamstring stretch.

(18:00) Standing kick back exercise for back strength.

(20:30) Standing wall leg lifts for gait, stronger front hips.

(24:40) Proper walker setup for posture.

(27:30) Calf stretch exercise.

(35:15) Rolling feet exercise. Eyes open, closed; backward.

(49:50) Alternatives to walking outside. Ex: Assisted squats.

(54:30) Sitting checklist. May demos standing up from a chair.

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