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May 9th, 2013
Our 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:
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Tags: Bisphenol-A, detox, Perfluorooctanoic acid, Phthalates
Posted in Fitness and Weight Loss, Health and Wellness, Nutrition | No Comments »
April 4th, 2013
Dr. 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
Tags: pilates, running form, strengthening, stretches
Posted in Chiro and Physio Patient Resources, Fitness and Weight Loss, Health and Wellness | No Comments »
April 4th, 2013
Don’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?
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Posted in Fitness and Weight Loss, Health and Wellness, Nutrition | 1 Comment »
March 13th, 2013
Get 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
Tags: full body inspection, functional movement, Tennis Assessment, tennis season
Posted in Chiro and Physio Patient Resources, Fitness and Weight Loss | No Comments »
February 11th, 2013
By: Dr. Gavin Maxwell
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)
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Tags: exercise, golfing, winter
Posted in Chiro and Physio Patient Resources, Fitness and Weight Loss, Health and Wellness | No Comments »
February 11th, 2013
 Are you getting enough sleep at night? Are you constantly tired? Need that caffeine and/or sugar boost a few times throughout the day? Let me help you get more rest – it’s important.
As more and more patients walk through my door, I’m learning that without proper sleep, health goals are very difficult to meet. Weight loss, diet improvements, sticking with exercise, balancing hormones, etc….whatever your plan is, it’s harder to follow through on it if you’re not well rested.
In my other life as a mom, I live the importance of sleep on a daily basis. Getting enough rest makes me a better parent and helps me deal with the day to day struggles of raising a toddler. As well, through sleep training my daughter as a baby and continuously keeping her sleep schedule a priority, I see first-hand how much happier and agreeable she is when well rested. Life is so much harder when either of us are tired!
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Tags: diet improvements, sleep, Stress, Weight loss
Posted in Fitness and Weight Loss, Health and Wellness | No Comments »
December 11th, 2012
 The tibia (inside shin) is the most common site of stress fractures in runners. There are things that runners can do to decrease their risk of developing this injury. This update will briefly review general risk factors for stress fractures followed by the details regarding tibial stress fractures.
Stress Fractures in Runners
Overuse injuries such as stress fractures are common in runners. They are among the 5 most common running injuries. Stress fractures can occur as a result of repetitive sub-maximal loading. As long as there is enough time for reinforcement of bone through remodeling, sub-maximal forces do not result in bone fracture. If the loading frequency is too high, the rate of bone resorption exceeds the rate of bone generation and the bone weakens. Fracture can occur with continued repetitive loading of weakened bone.
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Tags: muscle endurance, runners, runs, Tibial Stress Fractures
Posted in Chiro and Physio Patient Resources, Fitness and Weight Loss, Health and Wellness | No Comments »
November 8th, 2012
By Dr. Nick Tsaggarelis, BKin, DC, DAc, MEd
Interested in continuing to run in the winter? Think it is the same as running in the other seasons, just a bit colder? Perhaps this is for you. There are a few things you may want to consider to ensure that you run safely during the colder months and be able to keep running after the snow has melted. The following is intended to provide you with a bit of information on running in the winter.
You should think of yourself as being a bit warmer when running as opposed to standing still (some say you will be 5-7 ˚C, that is 20˚F warmer when running), so dress for that warmer temperature. Layering will go a long ways to helping you stay warm. Sometimes you will have to bring along some extra layers that you can toss as you warm up.
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Tags: cold weather clothes, Frostbite, run, runner's face, Winter Running
Posted in Fitness and Weight Loss | No Comments »
May 8th, 2012
By: Adam Weinberg
Edges
The sideways hockey stop is the proper and most efficient way to stop on while skating. As mentioned in the previous article, the snowplow stop (the beginner’s stopping technique) uses the outside edge of both skates to slow down the skater.
In contrast, the sideways hockey stop uses inside edge of the leading (front) skate blade and the outside edge of the trailing (back) skate blade. For example when stopping to the right, you’ll need to use the inside edge of your left blade and the outside edge of your right blade.
One final and important point: stopping involves scraping across the top layer (s) of the ice, not digging directly into it. Even very quick stops have a small amount of slide across the top of the ice.
Balance and Momentum
The greatest obstacle to overcome with stopping is the mental aspect. Most people are worried about falling and therefore are hesitant to turn their feet 90 degrees while stopping. However by using a low centre of gravity and shifting weight, it is possible for anyone to learn how to stop. Bending the knees and spreading the feet further apart while stopping will lower one’s centre of gravity and gives the skater more stability and balance.
It may seem very difficult to turn the skated 90 degrees while digging into the ice but this can be overcome by leaning back together with bending your knees and ankles. Use the leverage from the knee bend to help turn your skates while remembering to lean back. The momentum from the stop will bring your body back to the upright position after stopping.
Remember to always practice stopping on both sides!
Tags: hockey, hockey stop, stopping in hockey
Posted in Fitness and Weight Loss | No Comments »
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