Check out Jacqueline Gradish’s simple array of exercises that you can perform with basically no equipment. Perfect to get that extra workout in on cottage weekends.
Enjoy your summer!
A Workout Made For The Cottage
June 6th, 2013Dietary and Environmental Toxins
May 9th, 2013Our Annual Alive and Well group detox program is up and running and going well! Remember that spring and fall are the best times to detoxify and clean our bodies up so if you missed out on registering for this program, feel free to book an individual session to get started on your detox now!
During the detox we focus on easily digested organic foods. Please see the Environmental Working Group Shopper’s Guide for more information on pesticides in foods. Not everyone can afford to buy all organic so this guide helps you decide which fruits and vegetables to spend a bit extra on.
It is important to decrease dietary consumption of toxins like pesticides, but what about the air we breathe? What we use on our skin? Cleaning products we use at home? Our internal environment is directly linked with our external environment. A recent article in The Globe and Mail discusses flame retardants (Polybrominated Diphenyl Ethers –PBDEs) in our electronic devices and the negative effects on fetuses. These same chemicals were once used in children’s clothing and although they persevere in our environment, they luckily have since been banned for this purpose. Here are a few other chemicals to think about:
Read the rest of this entry »
The New Updated Concussion Guidelines
April 8th, 2013The New Updated Concussion Guidelines
As athletes, sports we play have a significant probability of incurring trauma to the head. Concussion has become a household term, but do we truly understand what a concussion is? No…well don’t worry you are not alone. In fact even the leading minds in concussions and concussion associated symptoms have to meet every four years to collaborate and create a consensus on: what constitutes a concussion, how do we evaluate someone for a concussion, what do we need to know to return that player to sport safely, and more. The purpose of this article is to review the current definition of concussion, the common symptoms and signs and the return to play guidelines as set forth by the most recent collaborative conference on Concussion.
Concussion Defined
“Concussion is a brain injury and is defined as a complex pathophysiological process affecting the brain, induced by biomechanical forces”
a) It may be caused by a direct blow to the head, face, neck or elsewhere on the body with an impulsive force transmitted to the head
b) It usually results in short-lived impairments of neurological function
c) The acute clinical symptoms largely reflect a functional disturbance (i.e. no evidence is seen on structural neuroimaging)
d) Concussion results in a graded set of clinical symptoms that may or may not result in a loss of consciousness.
Return Safely to Play
85 – 90% of concussions resolve in 7-10 days. During this time, the currently agreed upon consensus would have us do the following steps in order for us to safely return to play”
1) Initial rest period (no activity) of 24-48 hours. The purpose is for recovery.
2) Light aerobic exercise like walking or light swimming. The purpose here is to see how the symptoms respond to an increased heart rate (try not to exceed 70% maximum heart rate at this stage)
3) Sport-Specific exercise like light skating or soccer drills for example. The purpose of this stage is to add more movement with the increased heart rate.
4) Non-contact training drills. At this point the player should be practicing in all drills and can start resistance training. The purpose is to see how exercise, coordination and cognitive load affect the symptoms.
5) Full contact practice should always be done before going back into a game situation. It helps to restore confidence and allows assessment of the players functional skills
6) Finally return to play
How to Manage the Steps
The above steps are to be progressed in a day-by-day manner, where step by step progression occurs only after a full day without concussion like symptom exacerbation. Therefore if you attempt some non-contact training drills and the symptoms come back, than you revert back to sport-specific exercise the next day. It is also important to mention that if you are taking any medications for these symptoms, that return to play should not be allowed until you are able to do full contact practice without the aids of medication.
In the smaller amount of cases of concussions that linger past 10 days (roughly 10-15%), after attempting the above steps, it is advised that the person manages the concussion in a multidisciplinary manner. This is where we at the Urban Athlete can help, providing a proper assessment of the neck as many concussion-like symptoms can be reduced with proper treatment.
Conclusion
This is a very brief overview of concussion but for further information click the link below to read the actual article “Consensus statement on concussion in sport: the 4th International Conference on Concussion in Sport held in Zurich, November 2012”.
http://bjsm.bmj.com/content/47/5/250.full.pdf+html
We want our athletes to participate in a wide range of sports, and sometimes the most aggressive ones are the most fun to play and watch, but we urge you to play safe.
Dr. Shaun, The Urban Athlete
drbatte@theurbanathlete.ca
Pre-Registered Pilates Based Class
April 4th, 2013Dr. Darlene Buan-Basit is offering a pre-registered pilates based class for Sundays from 11:00am – 12:00pm
A pilates based class that will
1. Discuss ideal running form and mechanics, and focus on specific pilates exercises to improve form
2. Teach pre-running warm-up and dynamic movement patterns to improve and/or strengthen running form
3. Teach post-running stretches and techniques using flex-bands, foam rollers, acu ball to assist in recovery and decrease risk of injury
4. Teach exercises for general strengthening of “running muscles”
Contact Dr. Darlene for more information. drdarlene@theurbanathlete.ca
UPDATE: 2013 Annual Alive and Well Detox Program
April 4th, 2013Don’t miss the opportunity to register for the 2013 Annual Alive and Well Detox Program!!
This is your chance to feel your very best! This 3 week program includes 3 group sessions that will lead you through a safe and supportive detox program and send you home with lots of information on how to lead a healthier lifestyle long-term.
Here is what one past detoxer said about our program!
“The Alive and Well Detox Program has helped me tremendously! I have more energy during my day, I sleep more deeply, and the stomach problems I was having completely vanished once I started. Even though I’m done the program, I continue to follow through with many of the new diet lessons I learned – I still start my day with a smoothie and love it!”
- LM
Some topics we will discuss include:
- Diet changes and supplementation for safe detoxification
- The importance of managing stress
- Sleep hygiene
- Exercises to enhance detoxification
- Environmental toxins and how to keep you and your family safe
- What is in your cupboard that shouldn’t be?
Dr Gavin Maxwell Hours
April 4th, 2013As a competitive athlete for 30 years, Gavin understands what athletes of every stripe need to train and excel no matter whether they are heading out around their block or on to the Olympic stage.
Dr. Gavin is at The Urban Athlete:
Tuesday: 7am – 8pm
Thursday: 7am – 8pm
Saturday: 8am – 1pm
When Dr. Gavin is not at The Urban Athlete, he is in Mississauga working at his clinic, Finish First Health and Performance
The Annual Alive and Well Detox Program 2013
March 13th, 2013Tired all of the time? Is your digestion system out of whack? Have some extra pounds you’d like to try and shed? Do you generally just want to feel better? Well, I’ve got the program for YOU!
Designed and led by me- Dr. Jennifer Castle, ND- this program is a tried, tested, and true way to safely rid your body of toxins and have more energy than even before. And you can do it with your friends!
Benefit from 3 empowering group sessions at The Urban Athlete:
- Detox Fundamentals- Monday April 29th 6:30-8:30pm
- Detoxing in “Real” Life- Monday May 6th 6:30pm-8:30pm
- Finding Balance Inside and Out- Monday May 13th 6:30pm-8:30pm
Dreading the start of your spring allergy symptoms? Get a handle on your allergies NOW!
March 13th, 2013An allergic reaction occurs when your immune system misinterprets a normally non-toxic substance, such as grass, pollen, or a certain food as a harmful invader and releases substances called histamines resulting in congestion, increased mucous production, and/or skin rashes, etc. This reaction is helpful if there were an actual threat to the body, like a flu virus, helping to trap and expel it, but during false alarm, the body overreacts.
What can we do about this? LOTS!
- Base your diet on non-mucous forming foods such as whole grains, fresh fruits and veggies, nuts and seeds, and cold pressed oils. Lean proteins like fish and chicken will help strengthen your immune system. Mucous forming foods include dairy products, oranges and grapefruits, fried foods, and refined flours and removing these foods or minimizing their intake provides relief for most allergy sufferers.
- Gut and liver health must be assessed and allergies can be eliminated simply by improving the function of these organs. Join the ANNUAL ALIVE AND WELL DETOX PROGRAM to find allergy relief!
- Supplements that help reduce the release of histamines such as Vitamin C and quercetin are extremely helpful but doses typically need to be titrated up and closely monitored by your Naturopathic Doctor.
- There are also powerful homeopathic remedies to fight allergy symptoms but these need to be started very soon to be effective when you need them.
For more information, or to book a visit, call 416-481-8880.
Tennis Is Better Pain Free
March 13th, 2013Get yourself ready for the spring tennis season with a full body inspection. Let Dr. Shaun Batte take you through a full body Tennis Assessment to ensure you are prepared for the upcoming season. The Tennis Assessment is a functional movement screen that analyzes the flexibility and strength of your body. It determines if your body is ready for the repetitive beating you are about to give it. The results of the assessment will give you an idea of what you need to work on, what to be aware of and what to be excited about.
Tennis Assessment
Length: 60 minutes
Cost: $99
4 Tips for Golfers in the Winter
February 11th, 2013
If you are anything like me, you are missing walking down the fairway in bliss as you play golf with your buddies. Most of us put our clubs away in the fall and don’t think about the golf swing until the spring. Here area few tips that can improve your game for next season:
1. Pelvic and gluteal strengthening and endurance building. Consistency and reproducing the same swing is crucial for a good golf game. By improving your endurance in your hips and “butt” muscles will enable you to keep the torso “quiet” during the swing and keep it quiet in the last four or five holes in your round. (These exercises will be provided next time)