Simple Posture Correction Exercises

1.     Door way Exercise

1) Stand in a corner or a doorway

2) Put one hand on each wall or doorframe about shoulder height

3) Slowly lean forward into the corner or doorway with your upper body

4) Hold for 45 seconds to 1 minute

5) Repeat 3-5 times daily

1.     Bent Over Rows

a.      Stand on your feet with shoulder width apart

b.     Grab a bar or dumbbells with your palms facing inwards and just outside your shoulder blades.

c.      Bent over and keep about 45 to 65 degrees on your knee.

d.     Pull with your elbows toward your chest

e.      Keep your upper back parallel and open your chest

f.       Repeat 10 times

1.     Lying on back with Arms out

a.      Lay in the supine position (on your back)

b.     Tilt your head up placing the parietal (top part) of your skull on surface

c.      Extend arms out and turn thumbs downwards (toward the face)

d.     Hold for 30 seconds and watch abdomen raise when breathing

e.      Repeat 5-10 times

1.     Lying on stomach/head retractions

a.      Lay in the prone position (face down)

b.     Extend arms and rotate thumbs up

c.      Flex chin and retract head

d.     Repeat 10 times retracting head back

Example of Head Retractions

The Miracle Supplement for Allergies

Antronex 

• All natural

• No drowsiness

• No harmful effects like over the counter

• **Best Product on the market for allergies**

It regulates histamine levels, and it helps the liver filter them out of the body. It opens the airways and allows the body to receive higher oxygen levels.

What people are saying….

“Antranex is the only antihistamine that I use. I have seasonal allergies and antranex stops sneezing, running nose, and red eyes.”

“I have sinus issues and anytime I am having sinus problems due to allergies or a cold, I take antranex and within 5 min my sinuses are clear.”

“I suffer from asthma and Antranex helps open up my airways.”

“Antranex is the miracle pill for sinus issues. I highly recommend this to anyone with sinus headaches, sneezing, running nose, and any other allergy symptoms.”

Coconut Oil

There are so many benefits to coconut oil.

Coconut Oil

There are so many benefits to coconut oil.

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Amplifeied

How Pelvic Tilt Leads to Bad Posture

What is anterior pelvic tilt, what causes it and how you can reverse with stretching and strength training.

How Pelvic Tilt Leads to Bad Posture

What is anterior pelvic tilt, what causes it and how you can reverse with stretching and strength training.

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Amplifeied

Healthy Easter

The Easter bunny knows that eggs are great if you want to build muscle. They have 6g of protein in each one!​

Healthy Easter

The Easter bunny knows that eggs are great if you want to build muscle. They have 6g of protein in each one!​

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Amplifeied

They LOST IT and so can YOU!!!

Here at Legacy Clinic we have been having tremendous results with our incredible weight loss program. I want to tell you about a few patients who are on the program and are experiencing amazing results…….

Rich just lost over 30 pounds in 40 days and is well on his way to his goal of losing at least 42 pounds in 9 weeks. He says this is the easiest weight loss program that he has ever done.

Jane just finished our program and she lost just under 27 pounds in 9 weeks and lost 11.75 inches from her entire body.

Norm just lost 19.2 pounds in only 4 weeks and is seeing his belly fat melt away as planned.

Joe who finished the program in January just dropped by the office recently to tell me that even after he lost 30 pounds while on the diet he has still been applying all of the food principles and weight loss secrets he learned while on the program and has continued to lose another 10 pounds on his own!

Ginger, who finished the program recently just wrote us another awesome testimonial…

“Having had a weight-loss problem since childhood I was reluctant to try another program and spend money to do it once again. Recently the doctors at Legacy Clinic introduced me to their weight loss and management program. Since I was in a permanent weight gain mode, I decided to give it one more try. Doctor support was always available when any questions would arise. The plan was very easy to follow and I never had to buy any special foods. I did lose my 25 pounds I had intended and 10 more pounds in addition. I was VERY excited about this. I feel my overall health has improved. I am able to move around much better and my arthritis pains have decreased. I'll always be grateful and thankful for the support from the doctors and staff at Legacy Clinic.”

NOW is the perfect time to say goodbye to your unwanted weight and belly fat. Call Legacy Clinic now at (352) 259-0024 and schedule your FREE, no obligation, weight loss consultation and evaluation today.

I look forward to helping you lose your unwanted weight once and for all.

Sincerely,

Dr. Christopher Kessler

Disclaimer: Weight loss results will always vary for individuals, depending on the individual’s physical condition, lifestyle, diet and personal commitment. Always consult your primary physician before making any dietary changes or starting any nutrition, weight control or exercise program.

If you are not satisfied in the first 2 weeks and have not lost at least 7 pounds from your initial weigh-in you will get a full refund.

Quinoa Chicken Parmesan with Spiralized Zucchini Noodles

Ingredients:

1 cup quinoa
1 Tbsp dried Italian seasoning
2 large boneless, skinless Chicken breasts, cut in half, so they are thin (or use 4 small breasts, and pound them, thin & evenly sized)
1 tsp garlic powder
Sea salt and freshly ground black pepper, to taste
1/2 cup almond flour or whole wheat flour
2 large eggs, beaten
1/4 cup all natural shredded mozzarella cheese (optional)
1/4 cup grated Parmesan cheese
1 cup low-sugar organic marinara sauce
1/4 cup fresh basil leaves, chopped

Instructions:

1. Preheat oven to 400 degrees f.
2. Lightly oil a baking sheet or coat with nonstick spray. (I used avocado oil or olive oil spray)
3. In a large saucepan, cook quinoa according to package instructions.
4. Stir Italian seasoning into cooked quinoa, set aside.
5. Season chicken with garlic powder, sea salt and pepper, to taste.
6. Working in small batches, dredge chicken first in flour, dip into eggs, then dredge in quinoa mixture, pressing slightly to coat each breast.
7. Place chicken onto the prepared baking sheet. Place in the oven and bake for 20-25 minutes, or until golden brown, and cooked through.
8. Top with cheeses and marinara.
9. Place into oven and bake until cheeses have melted, about 3-4 additional minutes.
10. Serve immediately over spiralized zucchini noodles (I tossed my zucchini in a hot skillet with a touch of olive oil, sea salt and freshly ground black pepper, for 3 minutes before serving)

11. Garnish with fresh basil.