Injuries

injury May 31, 2020

There are two categories of injuries: Acute and Chronic. 

Acute injuries happen from accidents causing muscle strains, corrective tissue sprains, cuts, and/or broken bones. Traumatic injuries are best treated immediately after the accident. 

Runner's First Aid: RICE

  • Rest: don't make the damaged area worse by putting more stress on it, however, resting doesn't mean immobility either. Moving the injured area is important because it stimulates blood flow to the injured tissue. Your health care provider will advise how to move the injured area properly.
  • Ice: swelling is part of the healing process, but too much of it slows down healing. Applying ice causes vasoconstriction of the local blood vessels which limits bleeding and swelling to the area. Icing the injured area reduces your recovery time (very important!). Apply ice for 20min and allow an hour in-between applications. Repeat for 24-72 hours. Never place the ice directly on skin, have a...
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What is Pre-habilitation?

fitness injury May 20, 2020

Pre-habilitation is a proactive approach to avoiding injury. Professional athletes know of its importance, but it is often the missing component in the exercise programs of recreational fitness enthusiasts.

All experts agree exercise is key to health and longevity. Exercise helps with:

  • reducing risk of chronic disease
  • lowering blood pressure
  • reducing excess weight
  • giving us more energy and strength
  • boosts our mood
  • increases health of skin
  • boosts brain activity and memory
  • helps with relaxation and sleep quality
  • helping lessen aches and pains

One of the biggest issues with starting an exercise routine is muscle imbalances and repetitive motion with incorrect form that often leads to injury. I see this quite often with new clients coming to me for advice.

With pre-habilitation, qualified trainers use specific exercises to strengthen vulnerable areas, while lengthening tight areas of the body to avoid injury. Each body is different, depending on its own set of habitual movement...

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How to Stay Motivated

fitness health running May 09, 2020

Staying motivated can definitely be much harder than initially starting an exercise plan. It’s just a fact of life. Starting a new habit and sticking to it is super hard. In this article, I am going to provide a few helpful tips to stay consistent with your habits so you can reach your health and fitness goals.

Just as we gradually train our bodies to develop strength and endurance, so need to do the same for our minds.

  • Think of yourself as an athlete. If you put effort into consistently working out you are by definition an athlete. Your goal may be to feel better, to look thinner, and have more energy, but in the end, you are an athlete. And if you put yourself in that mindset, psychologists say you’re more likely to act like an athlete. And athletes stick to their workout program regardless if they feel like it doing it or not.
  • If you have ever taken one of my classes you know I usually say “oohhh isn’t this so much fun?” or “wasn’t that...
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A Simple Method to Avoid Injury and Live Pain Free

fitness health Apr 26, 2020

Now that is an important topic we all are hoping for, eh? Now let’s see if I can deliver…

I am super passionate about this. I’ve been for quite a while. It’s always been a focus, but definitely since I had my rotator cuff (the muscles under and over your shoulder blades) injury back in August 2018. You can read about it on my blog here.

At the time, I read a book about shoulder injuries called Framework for the Shoulder and the author, Nicholas DiNubile, mentioned that once we are in our 40s the rotator cuff muscles have received so much wear and tear and with changes in our tissue composition as we age we are quite likely to injure those muscles. A bit disheartening I should say, but I wasn’t satisfied with that answer. Nope. My plan is to not experience that pain again.

Being a Corrective Exercise Specialist with the National Academy of Sports Medicine (NASM) I knew exactly what happened. I was training 6 times a week with heavy weights with...

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Why do Pilates?

fitness pilates Mar 21, 2020
 

I have been purposely practicing movement since I was a child. From the age of five doing acrobatics and ballet to aerobics (think bright purple unitard with leg warmers) at my local community centres in my teens.

I have always loved movement so deciding to become a fitness professional in my 20s was a no brainer. 

In my 20s, while personal training my Toronto clientele, I also trained as an endurance athlete, and also in my early 30s when my children were little. I moved into heavy weight lifting in my late 30s. During these years I always practiced yoga as a recovery method, balancing my other activities and trying to stay injury free. 

In my mid-40s, I found Barre, and have enjoyed the amazing transformation in my body. And then recently, about one year ago, I discovered Pilates. I immediately fell in love with the practice. I found the articulation of the spine (flexion, extension, rotation, and side flexion) fascinating. In yoga, we mainly keep the spine...

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Three Helpful Tips to Keep to Your Resolution of Becoming Healthier

goals health Jan 02, 2020

New Year’s Resolutions. We all make them with the best of intentions and I actually love them. Every year, the week before January 1st, I begin contemplating about what I’d like to change in my life for the upcoming year. On December 31st I carve out a bit of time with my journal to write out my plans. 

Now, truthfully, as the year unfolds some of those carefully crafted ideas don’t even get implemented. Some of those ideas live for about a month or two and then get dropped. But thankfully some of my changes do stay and new habits are formed. 

If your Year 2020 resolution was to develop healthier lifestyle habits and you are worried you may not stick to your new plan, you are reading the right article! As a Certified Personal Trainer, working for the Township of Langley, I have seen lots of success with clients reaching their goals. 

I have noticed three important steps that have led to successful outcomes for clients sticking to their...

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Can Christians Practice Yoga?

flow yoga Dec 07, 2019

Can Christians practice the postures of modern Western yoga? I have encountered so many differing opinions over the past few years. Below I share my own journey and then a few important facts I have researched. 

I grew up Catholic and left the Church and abandoned my family’s faith when I was in college. I became quite alternative, studying various spiritual paths. Two that stuck were Buddhism and the philosophy of yoga. I went on a handful of meditation retreats and practiced Vipassana (Insight) meditation 1-2 hours a day. In 2012, while on a retreat I had a beautiful and encompassing experience of God which slowly brought me back to exploring Christianity. God pursued me loudly and greatly and after some struggle (think Jacob wrestling with God), I listened. I visited almost every Christian denomination before deciding to head back home to the Catholic Church, which is another story entirely for another post. 

While as I was a newbie Christian, I still...

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Somatotypes

health nutrition Jan 31, 2019

A little while ago I was complaining to my hair stylist. I was complaining about the fact that for the past four weeks I hadn’t been consistent in my workouts because of a serious chest cold that just wouldn’t go away. You remember that nasty chest cough that everyone had in December? During cardio (or really just laughing) would send me into a flurry of deep chest coughing. I could still do weight training, but I thought it wouldn’t be so considerate to be at the gym hacking away spreading my germs everywhere, so I focused on performing light weights at home. 

My biggest complaint was that I was losing weight. And that made me annoyed because I knew I was losing lean muscle mass, not body fat. And that muscle was hard earned. For the past year I trained 6 days a week, lifting 6-12 reps for 3-5 sets, twice a week per body part. 

So here I was in my stylist’s chair complaining about losing weight because I wasn’t exercising. I said...

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Healthy Habits Are Hard to Keep When Stressed

flow health yoga Dec 22, 2018

I am a person who likes to get things done quickly. I develop a plan and stick to it, with 110% effort and enthusiasm. It’s been great for achieving goals. But sometimes I wonder, at what price?

As I age, I am noticing how setting my mind on a goal definitely can be beneficial, but with such rigid firmness comes drawbacks, especially depending on how much stress and friction it causes my life.

Stress. Looking up the word in the dictionary, there are multiple definitions, but two definitely stood out for me: 1) importance attached to a thing; and 2) the physical pressure, pull, or other force exerted on one thing by another.

The importance to a “thing.” Hmmm, importance on things, don't like that. “Pressure” and “force.” Another hmmm, just thinking those words invoke stress!

I was recently reading a Precision Nutrition blog post and I really liked Coach Craig Weller’s advice:

(Clients say) “I was doing great...

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What’s the best diet? Paleo? Vegan? Keto? Atkins? Zone? The list goes on...

health nutrition Dec 11, 2018

I often answer “the best diet is the one that you can maintain long term.”

This is such a complex discussion. And really there is no right answer as to whether there is one diet that works for all people. Well….maybe one right answer: whole foods. Selecting most of the food you eat from whole sources, meaning minimally processed, feeds your body the nutrients it needs and keeps it healthy.

The reason that no one diet works for everyone is that people are diverse. Every body needs different macros (carbohydrates, fat, and protein) depending on several important aspects.

In the first chapter of the Precision Nutrition's “The Essentials of Sport and Exercise Nutrition” textbook for my Level 1 Certification I am currently enrolled in, it gives an excellent and explained overview of several ways that people are diverse. Allow me to paraphrase…

Body Type – some of us are tall and thin, some short and stocky, and some in between....

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