UPDATED FINAL Feb 10 HANDOUT Cindy Ann Peterson BS AICI ... · “People Gotta Move” By Gino Vanelli During the video you will move different parts of your body to experience the

“Posture Is Paramount To Your Future” www.cindyannpeterson.com P3 - Peterson’s Posture Protocol

POSTURE: FOUNDATION OF POWERFUL STYLE AND IMAGE Presented by

Cindy Ann Peterson, BS, AICI CIC

Sunday | May 21, 2017 | Mexico City | MEXICO | AICI GLOBAL CONFERENCE

Discover how posture affects fit, style and health. Learn how understanding and assessing posture can grow your business and professional posture creditability. Review the latest research of stand tall / live longer and share a posture awareness plan to help attendees achieve their professional potential.

LEARNING OUTCOMES

✭ Review of posture and social standing ✭ Compare good and poor posture ✭ Identify your personal center of balance ✭ Analyze how posture affects garment fit and style ✭ Address technology and lifestyle changes in posture ✭ Illustrate and implement a 21 day personal posture plan (P-3 – Peterson’s Posture Protocol)


Good Morning and Welcome to You Good Morning | Bonjour | Guten Morgen | Buenos Dias | Selemat Pagi Buon Giorno | Goedemorgen

“People Gotta Move” By Gino Vanelli

During the video you will move different parts of your body to experience the spine in motion. Good posture needs to be strong and flexible. Move, engage and experiment how your spine moves as you dance. Show your best dance moves.

“Good posture requires strength, balance and flexibility.” - Cindy Ann Peterson

Posture: What is Posture? Why ‘Posture is Important’?

Our posture speaks without us even saying a word. Our body language speaks volumes. What do people think the first time they meet you? Did you know it only takes a few seconds to make first impression on someone? Have you ever stopped to consider how many first impressions you get to make on each person you meet? Yes, only one. Why not make it the best presentation possible.


“We can actually change feelings we have about our own status through the physical positions we take in our bodies.”

- Amy Cuddy, is a Harvard Business School professor and social psychologist that studies how nonverbal behavior and snap

judgments influence people. Her 2012 Ted Talk is the second most-viewed talk in TED's history.

✰ Fun fact ~ since 65 % of learners are visual learners, let’s play a game of good and poor posture.

Rank the Traits and Write Them in the Box | Good Posture or Poor Posture

Confident | Messy/Disheveled | Reliable | Unorganized | Organized Unprofessional | Disengaged | Businesslike | Uninterested | Poised Lackadaisical | Punctual | Smart | Thoughtful | Disappointing | Healthy

People with good posture are seen as: People with poor posture are seen as:

“Respect yourself and others will too…this begins with your confident assured posture.” - Cindy Ann Peterson

✰ S. U. S. – Sit Up Straight ✰ S. U. S. – Stand Up Straight

How did this make you feel?


What if someone said Stand By Me instead of SUS? Would this make a difference? How do you feel now? And another thought is how habits come into play. “As little as 30 minutes a day of physical activity can help you live longer and healthier by maintaining an ideal body weight.“ - The Mayo Clinic Source: diet and fitness lifescript.com August 24, 2007 It doesn’t matter what you do, as long as you just do it! Your body will thank you and you will be happier and healthier. Get into a groove of good posture protocol. Posture in History: Explore the past and how posture reflected status

“When you change the way you look at things…the things you look at change.” - Dr. Wayne W. Dyer, internationally renowned author and speaker in the fields of self-development and spiritual growth. Dyer was affectionately called the “father of motivation” by his fans.


Role-play activity ✰ With an 18th century man and woman ✰ Young girl with slumped posture ✰ Person going to a job interview ✰ Walking the red carpet

Posture as we grow: From Birth to Puberty Why we crawl first and build our spine so we can walk. What happens when girls and boys hit their growth spurt? Illustrate the effects of food and light on our growth. Discuss with participants why this is important. Posture as we age: Gravity is not our friend. Benefits of good posture for aging well for healthy living. Learn how to maintain good posture even after life changing events. Let’s learn how the spine moves and take time for a ‘Mell-fie’ (that’s a Marshmallow Selfie)


Evaluate the different sections of the spine

Your personal center of balance

Your personal center of balance is your personal center of gravity.

Look at how your “Style Cogs” or “Style Gears” connect and interact with your entire body, style and personality.

Activity with participants standing touching the top of the head with finger tips, making the arms form a heart shape. The activity is used to demonstrate our center of balance and gravity.

POSTURE

COLOR,DESIGN,&BODYSHAPE

STYLE&PERSONALITY


Good alignment and how to assess posture

How to line up the body for good posture, Use ESHKA! ESHKA - Ear, Shoulder, Hip, Knee, Ankle Four Main Points of Posture: (From the National Posture Institute) 1. Stand Tall (string from the top of your head to elongate your spine) 2. Stick Your Chest Out 3. Retract Your Shoulders (evaluate if you have depressed shoulders) 4. Contract Your Abdominals

Optional: Two attendees can use the line graph in the front of the room and take a photo with phone. Resource for taking a posture assessment - https://www.bodyzone.com/posture-assessment/free-posture-iphone-app/ Posture: Fit and Style “No amount of high fashion can make up for a lifetime of poor posture.” – Cindy Ann Peterson Poor Fit Can Kill Your Look. Style and Posture Fit Together. ✰ The difficult garments to fit are the ones that are fitted and tailored.


✰ What fit problems do you have with your clients?

Sitting is the new smoking and hand held devices are leading to an onset of Tech Neck: Effects of Technology on our posture and body stress What happens when we sit too long? What happens when we look down for extended periods?

Over time we all pay for our bodies being out of our natural alignment. The chest tightens, the neck pulls toward and it’s the weigh of a 10-pound bowling ball pulling our neck. We need to move every 20 minutes and be sure to do our stretches for 20 seconds minimum. A good way to remember to move is to drink more water. Place a large glass on our desk after you have drank a glass in the morning, then every time you go to the bathroom, you must drink another glass of water. You can also use a standing desk, but not for more than an hour at a time. It’s been found that some lock their legs and cause knee problems when standing too long at the desk. The Latest Research and Awareness: ✰ Posture and Mood ✰ Posture Technology – Apps and Products to Track and Stimulate Posture

Awareness ✰ Stand Tall and Live Longer – Stand Taller and Move Well In Your Life ✰ 31 Days of May - Posture Awareness Month: To Participate and Communicate -

Internally, Externally, Virtually and Personally Your Posture ‘ACE’ (Awareness, Control & Environment)

“Zip It Up…The easiest way to find your most comfortable efficient posture is to pretend zipping up your jacket…remember to keep your chin level and do not arch your back. The ‘Zip It Up’ can be applied anytime you are sitting standing, or walking. Zip Up twenty times a day.” – Betsy Oldenburg, LMBT, Trager Practioner and Tutor. Author, “A Fresh Take on Ergonomics, Avoiding Pain in the Work Place.”


In order to make a habit a routine or habit it requires at least 21 days. Harness the science of why we do what we do in life and business.

“The brain can be reprogrammed. You just have to be deliberate about it.” - Charles Duhigg, awarding winning business reporter. Author of ‘The Power of Habit’, named one of the best books of the year by the Wall Street Journal, Financial Times. Duhigg presents a whole new understanding of human nature and its potential. You need to understand how habits work to create new habits.

In order to create a lasting habit you need to address the ‘habit loop’: C_____________ R____________________ R__________________________ ✰ Draw the illustration of the habit loop below. Begin your 21-day plan for better lifelong posture. Set the alarm clock 15-20 minutes early, so you can stretch and prepare for your day. Small changes in your daily routine can make a real difference on your posture. Review the 21-day P-3 (Peterson’s Posture Protocol) plan for better lifelong posture and health. It begins with a positive attitude… and for me that means a song. Music is an elevated science that takes our tasks and makes them fun.

“Attitude is everything: begin each day in a positive way.”- Cindy Ann Peterson Good Morning. Start each day with a positive plan. Let’s tighten the muscles that are loose and loosen the ones that have tightened over time. Let’s correct chest collapse and tech neck.

Review of a daily plan for your 21-day Peterson’s Posture Protocol. (P-3 guide will be given during the class to all attendees)


1. Pick your motivational power song for your 21-day Peterson’s Posture Protocol. The following exercises are to be held for 20 seconds each.

Week One: daily do two of each of the exercises. Week Two: daily do three of each of the exercises. Week Three: daily do four of each of the exercises.

2. Stomach toning. (while lying in bed) 3. Awakening tapping (sitting on the edge of the bed) Base of Neck then ESHKA 4. Cat stretching. (standing next to the bed) After cat stretching, make your bed. 5. Doorway lean stretch. (use the bedroom or bathroom doorframe, lean through) 6. Neck side stretch with hand on head. (in front of the bathroom mirror or while seated in bathroom) 7. Neck turn up and side stretch looking towards ceiling. (in front of the bathroom mirror) 8. Chin tuck. (gently push your chin, with one hand) 9. Side view in front of the mirror ESHKA (Take a photo each week) 10. Begin your day with your first beverage of lukewarm water. (you can add a little lemon juice if you don’t have stomach problems) 11. Move throughout the day, don’t sit more than 60 minutes at one time. 12. Before you go to bed repeat the neck stretches and end with the cat stretch. 13. Relax with your eyes closed and breath in through your nose (to a count of 3) and breathing out, exhale through your mouth (to a count of 5) Rest 10 seconds and repeat (five times) Do this slowly and prepare your mind for a restful evening. Appreciate, reflect and use this time prepare for the next day. ✰ VERY IMPORTANT: Begin each day with a glass of water , before any

coffee or tea. Water replenishes and awakens your organs. Coffee and tea do not fully replenish, they are diuretics. *Our bodies are composed of 65-75% fluid, soft tissues or muscle and we need water.

✰ Try to do the three neck stretches after you have spent time on computer or looking down.

✰ Experiment with desk height, flexible chairs/ball chairs and standing desks. ✰ Try holding your cell phone in a higher position and change your viewing sides. ✰ Look at your cell phone, looking down with your eyes not your neck. ✰ Turn and sit at the side of your chair, stretch as you read. ✰ When you see yourself in a mirror, check your posture. ✰ When the phone ringing, check your posture. ✰ Smile, think and breathe yourself taller. ✰ Attitude is everything.


Building the 21-day habit into your lifestyle will make good, confident posture part of your future. Technology isn’t going away and we need to have a powerful posture protocol to maintain a healthy spine, fabulous style and an exceptional image. There are many great benefits to good posture that we should remember to apply to ourselves, as well as share with our clients. List Six Benefits of Good Posture that are Meaningful to You: 1. 2. 3. 4. 5. 6. “Posture affects everyone, but it’s important to start with our own posture to make a difference with our clients. Inspire by example.” – Cindy Ann Peterson Why is Posture important to me? I survived a bus accident at the age of four. And later I wore a back brace for 7 years

for scoliosis, but did everything I wanted to do with my one hour out of the brace a day each day. I even went to state in hurdles and ran the mixed relay in ‘The Corporate Cup’! Then my spine collapsed at age 30 and it had become part of my mission to share my expertise to help others and realize their full style potential through good posture practices. Thank you for attending today! Cheers to Your Style Success with Confident Assured Posture!

“Posture is Paramount to Your Future.” – Cindy Ann Peterson, My Style, My Way and The Power of Civility

“Posture is the Foundation that Always Fits.” – Cindy Ann Peterson, My Style, My Way and The Power of Civility

“Great Posture Never Goes Out of Style.” – Cindy Ann Peterson, My Style, My Way and The Power of Civility

“Confident Posture Gets You Noticed for All the Right Reasons.” – Cindy Ann Peterson, My Style, My Way and The Power of Civility

“Your Posture is a Reflection of Your Attitude.” – Cindy Ann Peterson, My Style, My Way and The Power of Civility

[email protected] P. O. Box 25243, Arlington, Virginia, 22202 USA 703-593-5827


Notes POSTURE: FOUNDATION OF POWERFUL STYLE AND IMAGE

“Proper posture sends a positive message since 90% of all communication occurs through body language and how you carry yourself.” - Cindy Ann Peterson (Featured on the International Posture Institute Website)


Notes POSTURE: FOUNDATION OF POWERFUL STYLE AND IMAGE


Resources POSTURE: FOUNDATION OF POWERFUL STYLE AND IMAGE

Supports http://www.braceability.com/back-braces-back-supports-lumbar-belts-lumbar-supports http://www.docortho.com/back-brace/ http://www.posturenow.com/?kenibpid=p.1410.dd96ed11-040d-422b-8ebe-5489e3d4347b.kw55 https://www.activeforever.com/shoulders-back-posture-support-lite http://www.leonisa.com/en/products/posture-corrector-wireless-back-support-bra/?gclid=CLyq5uis8tECFYeKswodMuYOCQ http://www.leonisa.com/en/products/perfect-everyday-posture-corrector-bra/ Desks: http://www.varidesk.com http://ww.thehumansolution.com https://www.osha.gov/SLTC/etools/computerworkstations/positions.html http://www.evodesk.com Chair Supports https://www.npionline.org/products/backjoy.html http://www.docortho.com/back-brace/ Checklist for preventing bad workplace posture https://osha.europa.eu/en/tools-and-publications/publications/e-facts/efact45 Technology https://www.amazon.com/dp/B00JROCJY0?ref_=ams_ad_dp_ttl https://www.amazon.com/LumoBodyTech/b/ref=bl_dp_s_web_8471300011?ie=UTF8&node=8471300011&field-lbr_brands_browse-bin=Lumo+BodyTech https://www.amazon.com/l/8471300011 DIY Posture Test: One – Leg Balance Posture Test http://www.bodyzone.com Posture App: Posture Assessment (iTunes) Clinical Implications: Building Posture Awareness with Posture Check http://www.bodyzone.com MAY: Posture Awareness Month http://posturemonth.org/ http://posturemonth.org/posture-ace-model/

Cindy Ann Peterson, B.S., AICI CIC is a designer, author, keynote speaker and award winning international image consultant in the Washington DC and New York areas specializing in fashion, image transformation and education for a broad base of clients. Peterson is a fashion and style editor, radio and television spokesperson on custom sewing, civility, and posture, and received her degree in Apparel, Textiles and Design and Business from the University of Wisconsin-Stout. She is certified in Image Consulting from the Fashion Institute of Technology, New York, AICI and is Universal Style certified. A former tailor-on-call to President Clinton during the APEC Conference in 1994, she has been featured by Vogue Bridal, Simplicity, McCall’s, Country Living, Oprah, International Posture Institute, Public Radio and World News.

[email protected] P. O. Box 25243, Arlington, Virginia, 22202 USA 703-593-5827

Documents

UPDATED FINAL Feb 10 HANDOUT Cindy Ann Peterson BS AICI ... · “People Gotta Move” By Gino Vanelli During the video you will move different parts of your body to experience the