Blog

My Favourite Neck Stretches

The neck is an area that often gets stiff and tight due to various reasons. One, most office workers and the general population spend too much time sitting in front ...
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A modern day health trend: “text-neck”

Written by: Dr. Gloria Cheung, DC, MSc I would like to invite anyone to introduce to me, someone who doesn’t use their cellphone on a daily basis. In fact, most ...
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Shovel This Winter with Less Back Pain!

It’s almost that time of the year, the end of fall and start of really cold weather! Today we’re going to discuss a couple of ways to improve your shovelling form ...
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My Favourite Single Leg Balance Exercises

While many individuals are focused on improving mobility, strength, and power – balance is an area of rehabilitation that we tend to work less on. Working on balance is important ...
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Trap Bar Deadlift: Progression 3

It is a great exercise that is gaining popularity and you will be seeing more of them in conventional fitness facilities. It can also be referred to as the hex ...
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To Ice or Heat?

So you are feeling some pain and you would like some relief before you are able to consult your physiotherapist or chiropractor. It is known that you can ice an ...
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Trap Bar Deadlift: Progression 2

It is a great exercise that is gaining popularity and you will be seeing more of them in conventional fitness facilities. It can also be referred to as the hex ...
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5 Ingredient or Less Meal Prep Ideas

Eating healthy is always easier said than done. Life gets in the way and there’s always less time in the day than we would like to do the things we ...
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Healthy Insalata Caprese Stuffed Avocado Recipe

Traditional Insalata Caprese, or “Caprese salad,” is a simple but flavourful Italian salad, made of fresh buffalo mozzarella cheese, tomatoes, and sweet basil.  The salad is seasoned with extra virgin ...
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Spice up your plank routine!

Tired of doing the same old core stabilization routine at the gym? Want to challenge yourself a bit more now that you’re able to do a basic front plank? Here are ...
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FAQ: Is it Okay to ‘Crack’ My Own Back or Neck?

As a chiropractor, I get asked this question all the time. Is it okay to ‘crack’ my own back or neck? The short answer is no, and the long answer ...
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The Benefits of Doing Pre-Operative Rehabilitation

Over the past couple of years, I’ve had the opportunity to provide in-home physiotherapy services for patients after various orthopaedic surgeries. Some of these patients required immediate surgery or surgery ...
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How to protect yourself during this summer heat wave!

It’s another hot one out there! With all the heat waves we’ve been having, I wanted to make sure everyone knows how to stay safe and healthy. With so much ...
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How to Beat Discomfort During Long Distance Travel

Have you ever woken up from a car ride with a terrible kink in your neck? Or has your foot fallen asleep in a plane after sitting for a few ...
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Recovery & Regeneration

  What happens after a training session? There are two theories that describe the adaptive responses from a training bout. The General Adaptation Syndrome(GAS) model (Seyle, 1950) and the Fitness ...
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Healthy Vegan Summer Meal

Veggie Noodle Bowls with Soy Lime Vinaigrette Need a new idea for a fresh summer meal? I just tried out this vegan recipe and it was healthy and satisfying. I ...
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Upper Body Golf Warm Up Exercises With Mini Band

Simple and effective upper body exercises to warm up and strengthen your upper body.  Give these a try and see how your golf game improves!  
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Lower Body Golf Warm Up Exercises With Mini Band

Try these awesome exercises to strengthen your glutes and core!  Not only will you notice a stronger lower body and abdomen, but you might also improve your golf game!
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The Flip Side of Flip Flops

With the hot weather upon us, many of us tend to wear flip flops in this summer heat.  Though they are often worn for comfort and ease, excessive wearing of ...
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Lunge Variations

In today’s blog post, we’ll be covering lunge variations! Lunges are one of my all-time favourite exercises to do at the gym and to give to individuals with knee, hip, ...
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Garden Safely This Spring!

Spring is here! The weather is FINALLY staying warm. Time to get those gardens flourishing. Gardening can be very hard work with lots of kneeling, bending, twisting, lifting and carrying. ...
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Mother-Daughter Inspired Fitness Ideas

In the spirit of Mother’s Day, I decided it was only appropriate to make a mother-daughter inspired work out post. I am a huge advocate for buddy workouts. Who better ...
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Easy at Home Stretches

  Almost all of us know we need to stretch more than we do. So if you are not a yogi these easy at home stretches leave you no excuse ...
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Exercise and Nutrition

These recommendations are for the average person who exercises for general health and fitness, has no unique physiological needs and goals are modest. Athletes will have special considerations and will ...
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Chiropractic and Pregnancy – what can we do for you?!

So you’re expecting – congratulations! This time is one of the most exciting times in your life, and one where your body is going to see a lot of change! ...
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Healthy and Easy Homemade Turkey Chili

Everyone has busy schedules these days and that is why meal prep has become so important to keep up with eating healthy. Here is a quick and easy recipe that ...
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Healthy Aging

Aging is a natural progression of life and we all get older. There is a misconception that as we do our body systems breakdown naturally which prevent us from continuing ...
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Single Leg Glute Theraband Exercises

Once you’ve mastered the the “level 2” glute activation theraband exercises from my previous blog entry, you can advance to a plethora of single-leg hip stability theraband drills which also ...
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Save Your Back With These Spring Cleaning Tips!

Spring has almost sprung! With the first day of spring coming up this week, I know lots of people will be doing that deep spring cleaning. With any activity that ...
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Easy Chia Seed Pudding Recipe

What’s so great about chia seeds? They’re full of antioxidants They contain lots of fiber They have a high content of Omega-3 fatty acids They’re high in calcium They’re a ...
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Breathing Exercises That Will Put You To Sleep

Do you ever have trouble falling asleep at night? Next time you are struggling to put your mind to rest and fall asleep try this breathing pattern. It is incredibly ...
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Trap Bar Deadlift: Progression 1

It is a great exercise that is gaining popularity and you will be seeing more of them in conventional fitness facilities. It can also be referred to as the hex ...
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Becoming a Chiropractor

When people ask me “how is school going,” I usually have the same answer – IT’S BUSY!  When I started chiropractic college almost 3 years ago, I never imagined how ...
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Patellofemoral Pain Syndrome

The knee is a very important joint in our body. The knee helps supports our weight and allows us to walk, run, and stand. The knee joint is made up ...
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Theraband Exercises for Gluteal Activation: Part 2

Once you’ve mastered the glute activation theraband exercises from my previous blog entry, you can advance to more challenging band drills that will require slightly more core control. Below is ...
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Body Saving Tips for at Your Desk

Are you a desk worker like the majority of people in our modern society? Does your back or neck get sore when you’ve been stuck in your chair all day ...
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How Cold is Too Cold?

Toronto winter weather has been especially frigid these past few days! My hands and feet always get cold quickly, even in the end of August. I always have to plan ...
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21 Day Challenge

Purposeful Habit Design Taking action to change your habits and change your life.   My name is Dr. Katie and I am a Toronto based rehab specialist Chiropractor and personal ...
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New Year, New Core

It is never too early too early to get a head start on your fitness goals. The break between holidays can be prime time to get in some gym time, ...
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Why are my hamstrings so tight?

There are various reasons why hamstrings can feel tight or are just tight. Below we will discuss reasons why and how you change that. Previous hamstring strain: Having a previous ...
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FAQ: What Does A Chiropractic Adjustment Feel Like?

This is a question that I get asked regularly. For those who aren’t experienced with chiropractic care or new patients who are having their first appointment, this is a common ...
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Theraband Exercises for Gluteal Activation

Theraband Exercises for Glute Activation The gluteal muscle group consists of the gluteus maximus, gluteus medius, and the gluteus minimus. All three muscles originate from the ilium (the uppermost bone ...
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What do you mean my shoulder is frozen?

Adhesive capsulitis, often referred to as ‘Frozen Shoulder’, is a condition in which the capsule surrounding the shoulder joint becomes inflamed and movement is significantly reduced. The key sign in ...
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How Healthy are Soba (Buckwheat) Noodles?

Soba noodles are Japanese noodles made from buckwheat flour. The thickness and texture is comparable to traditional spaghetti. They can easily be used as a pasta substitute. They can be ...
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Should you exercise when sick?

How to keep your immune system happy when working out.   You’re pumped because you’ve been working out on the regular with your new exercise training routine.  And suddenly…you feel ...
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Healthy Thai Chicken Green Curry Meatballs

I am not going to lie, but ever since I started school again in September I have not been cooking much. I am lucky to live with my in-laws and ...
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Scapulohumeral Rhythm

Normal shoulder function requires smooth integration of the following joints; glenohumeral joint, scapulothoracic, acromioclavicular, and sternoclavicular joint. This movement from the shoulder is referred to as the “Scapulohumeral Rhythm” and ...
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The Hockey Journal: Top 5 Tips to Staying Injury Free

Hockey is a popular sport and form of physical activity among many Canadians. Whether you participate at a high level or just enjoy playing for fun on the weekends, you ...
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Strength Training for the Osteoarthritic Knee

In my previous blog post entry, I covered range of motion exercises for the osteoarthritic knee. The next step once you’ve completed a stretching routine is to correct the muscular deficits which ...
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What type of headache do I have?

Did you know that there are hundreds of different headaches you can have? Most people just assume that if it’s a really bad headache it’s called a migraine – that’s ...
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Tried and True Study and Work Break Tips

Do you ever catch yourself getting lost in your thoughts at work or rereading paragraphs and realizing that you haven’t absorbed any of the information you just read? Sometimes the ...
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Post-Workout Acai Smoothie Bowl

The Acai Berry – A Natural Superfood Acai bowls are my most recent post-workout obsession!  Not only are acai bowls great for you, but they are also super yummy and ...
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Shoulder Savers

Maintaining rotator cuff health is extremely important in overhead athletes and the active population. The shoulder is a complex joint consisting of many joints working together to perform a movement. ...
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Avoiding Upper Crossed Syndrome this School and Work Year

Upper Crossed Syndrome is more commonly known as poor posture. Almost everyone who sits at a desk, works at a computer, drives, etc., at some point during their day will ...
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Back to School Meal Prepping

Back to school season is just about here, which also means back to the usual routine of busy day-to-day life. One thing that can help amidst all of the schoolwork, ...
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Keeping Back Pain Out of Backpacks

It’s that time of year again – back to school! As kids will soon be finishing their last days at camp, parents will be preparing for the return of the ...
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Stretching Routine for Knee Osteoarthritis

If you have knee osteoarthritis, you will have the following classical symptoms: – morning stiffness – pain and stiffness while moving from a sitting to standing position after sitting for ...
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Hey Doc! Should I Use Heat or Ice?

I get this question too many times a day to even count. So, I thought I would spend some time laying out why I might recommend heat for one person ...
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Meal Prep For Beginners

There is no right or wrong way to meal prep! Even the slightest amount of effort you put into prepping your meals will lead to some positive outcome. From prepping ...
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Homemade All Natural Bug Spray

Homemade All Natural Bug Repellant Spray Summer is here…which unfortunately also means those pesky little bug critters we all know and love are also here!  Insect bites can not only ...
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Addressing Two Aging Health Concerns With Exercise

If you are over the age of 65, it is becoming more important than ever to put your health first. Having a healthy lifestyle at an older age will improve ...
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Trap Bar Deadlift

The trap bar deadlift is a great exercise that is gaining popularity and you will be seeing more of them in conventional fitness facilities. It can also be referred to ...
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Staying Healthy in the Sunshine

Happy Summer from the LPHC team! If you’re like me, everything is just easier and happier in the summertime. No heavy coat and boots weighing you down while getting from ...
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FAQ: What is The Best Way to Sleep?

Dr. Elysse Pilon Chiropractor at Lawrence Park Health Clinic   Patients are often seeking relief from pain they attribute to ‘sleeping wrong.’ We all know posture is important to help ...
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Is Arthroscopic surgery effective for arthritic knees?

Arthroscopic knee surgery is a minimally invasive surgical procedure available for those with arthritic knees or meniscal tears. The goal of the surgery is to remove loose bodies and shave/repair bone tissue. ...
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6 Tips to Help Your Body Prepare for and Recover From Your Next Summer Race

Summer is finally here! Living in Toronto in the summer means there are tons of opportunities to get your run on! From the Sporting Life 10K to Tough Mudder to ...
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Hype About Infused Water

Why is there such a hype over infused water? Pinterest is full of beautiful pictures of glass pitchers and Mason jars filled to the rim with stunning fruit and vegetable arrangements. ...
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Good Stress vs. Bad Stress

Good Stress vs. Bad Stress? As much as I hate to admit it, stressed is a word that you miiight use to describe me.  My name is Dr. Katie and ...
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Health Foods – Why Are They Actually Healthy?

It’s smoothie season! Have you ever wondered about are putting all these ingredients in your mix and why they are healthy for you? Below I have outlined just a few ingredients ...
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What’s SUP?!

SUP stands for Stand Up Paddle boarding. It consists of a long paddle and a surfboard that is longer, wider and more buoyant than a normal surfboard. It has its ...
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5 Reasons to Eat Less Sugar

It’s pretty well known that eating too much sugar can lead to long term health problems such as Type-2 Diabetes, Cancer, and Heart Disease. However, consuming less processed sugar can ...
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Posture Check

Posture has a big influence on our bodies, specifically our muscles and joints. Not only does good posture positively affect our health, but it can make us look better and ...
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Unilateral Training for the Lower Extremity

Once you’re able to perform an end-range squat pain-free after an acute knee or hip injury, it is important to progress to single-leg training of the involved limb. This will ...
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So I have low back pain… what’s the best treatment for me?

The American College of Physicians recently put out new guidelines on the treatment of low back pain. These guidelines reinforce the fact that non-pharmacologic and non-invasive methods should be the ...
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Bedtime Yoga Stretches

Why should I stretch before bed? Stretching eases muscle tension, improves circulation and prevents muscle stiffness by keeping your muscles flexible. Stretching can assist your transition to sleep by relieving tension and ...
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The 2017 Dirty Dozen List

2017 Dirty Dozen List: The Most Pesticide-Laden Produce   The Environmental Working Group (EWG) released it’s annual Dirty Dozen list!   Who is the EWG, you may wonder? The Environmental ...
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Do I Need Orthotics?

Each of our feet is made up of 28 bones, 30 joints and more than 100 muscles, tendons and ligaments. That means there is a lot of room for error. ...
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One Arm Bottoms-Up Kettlebell Press

If you are having problems with pressing overhead or recovering from a shoulder injury, the 1 Arm bottoms up kettle bell press might be a better alternative for your shoulder ...
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Hip Impingement

The hip joint is where the proximal end of the femur (thigh bone) meets the acetabulum of the pelvis. It is typically referred to as a ball-and-socket joint, with the ...
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Why Does My Body Hurt After a Workout?

You know that feeling a day or two after a really tough or new workout? The one where everything just hurts? Well that pain has a name! You might be ...
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On-The-Go Easy Energy Bites

Finding it hard to eat healthy and satisfy a sugar craving at the same time? I have found a simple solution! Whenever I give in to a sugar craving, I ...
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Superfood Buddha Bowl

Simple Superfood Buddha Bowl Try this easy recipe for a quick, mid-week meal that’s simple, delicious, quick to prepare and packed full of super food nutrients!   Ingredients: 2 red beets, ...
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Sweet Potato Coconut Curry

I love this recipe for a hearty and healthy vegetarian meal although it is even better when you add shrimp or chicken. I also prefer green curry (usually the spiciest ...
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The Importance of Breathing for Your Musculoskeletal health

How important is breathing? The short answer is…. VERY! I know this sounds like a silly question and silly answer – of course breathing is important, without oxygen our bodies ...
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Conditioning with the Rowing Ergometer

What is it? The rowing ergometer is an indoor rowing machine used to develop your cardiovascular system, also known as your energy system. It is a machine with a seat, ...
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Ditch Your New Year’s Resolutions!

In 2017, ditch traditional New Year’s resolutions and set small monthly goals. New Year’s resolutions are SO yesterday.  Well, technically, SO last week…but you get the picture, right?  We are just over ...
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Beating the Cold this New Year

It is officially the new year and cold and flu season is among us. Obviously, the best treatment is to avoid the cold but some years you will get a ...
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Easy Homemade Leftover Turkey Soup

Still have leftover turkey from your holiday dinners and don’t know what to do with it all? No need to waste anything, even the bones from your turkey can be ...
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Rehabbing the Shoulder with Overhead Exercises

    After an acute case of shoulder impingement or a rotator cuff tear, many patients are understandably hesitant to perform exercises above shoulder height. However, performing overhead exercises will ...
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What is Neurofunctional Electroacupuncture? Besides a big word…

For the past 4 months, I have been studying on weekends at McMaster University learning an updated, modernized version of the ancient Chinese practice of acupuncture. While we briefly learn ...
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Proper Nutrition = Faster Rehab

Proper Nutrition = Faster Rehab The goal of many strength programs is to prevent or minimize injury and increase performance. Programs are not foolproof and can’t account for every mitigating ...
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Healthy Superfood Hot Chocolate with Antioxidants

Healthy Superfood Hot Chocolate with Nutrient-Dense Antioxidants If you’re a chocoholic with a bit of a “sweet tooth” like me, you might agree that there’s nothing better than a warm ...
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Tips For Cold Weather Running

  My favourite form of exercise is running outdoors. Growing up in Vancouver, it was easy to be outdoors all year round. Alas, now I am in Toronto where winters ...
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Essential Oils 101: Uses and Benefits

The use of essential oils has become increasingly popular in recent years. They are incorporated into beauty products, home cleaning supplies, natural medicines and countless other products. In addition to ...
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Three Easy Neck Stretches You Can Do At Work

In my previous blog entry, we talked about neck & upper back self-mobilisation exercises. At work – it may be difficult to do some of these self-mobilisation techniques, so in my ...
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Do I have a slipped disc?

Do I have a slipped disc? In short, the answer is NO – our discs don’t ‘slip’. I often get this type of question from patients with back pain and ...
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Core Training – Chop Progressions

Core Training – Chop Progressions   In the previous article I wrote on core training, we discussed anti-rotation exercises. Anti-rotation exercises strengthen and stabilize your back and core, helping you ...
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Best Ever Pumpkin Recipes

Dr. Katie’s 5 Favourite Pumpkin Recipes   Post-Workout Pumpkin Pie Smoothie Ingredients: 1 scoop vanilla protein of choice (I use Iron Vegan sprouted protein) 1/2 cup pumpkin (NOT pumpkin pie ...
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Combating Stress With Deep Diaphragmatic Breathing Exercises

How to Reduce Stress with Deep Breathing Exercises   So many of us live very busy lives. We move from place to place, task to task, squeezing in time to ...
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Ready for Fall Healthy Soup Recipes

Fall Soup Season has arrived! Toronto has turned to Fall very quickly this year and that means it is time to embrace delicious, comforting, and healthy soups. These are two of my ...
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Immunity Boosting Teas

Fall Favourite Immunity Boosting Teas Fall is right around the corner! I can’t think of a better way to welcome sweater weather than with a strong and healthy immune system. ...
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2 Easy exercises you can do to help your neck and back mobility

Self-Mobilization Exercises of the Neck & Upper Back As promised, in today’s blog post, I will briefly cover a few self-mobilisation exercises that will help to improve the mobility of ...
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Baseline Concussion Testing

Baseline Concussion Testing Lawrence Park Health Clinic’s awesome physiotherapist, Clarence, wrote a 3-part series on concussions and concussion management – you can read that here. I wanted to add some ...
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Best Ever Summer Smoothie Recipes!

Dr. Katie’s Top 5 Summer Smoothie Recipes Yes, the rumours are true.  I have fallen in love…with my shiny new Vitamix!  I recently made the leap and upgraded my single serving ...
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Healthy, Refreshing Drinks to Beat the Summer Heat!

Healthy, Refreshing Drinks to Beat the Summer Heat! My name is Darcy Magner and I am a Toronto RMT / Toronto Registered Massage Therapist, who is a fan of all ...
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What is DOMS? And what does it mean to your new fitness regime?

  Delayed Onset Muscle Soreness – “DOMS” Have you taken a break from exercising and just recently hit the gym or pavement where you had an intense work out and the ...
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Healthy Summer Crowd Pleaser Recipes

Healthy Summer Crowd Pleaser Recipes I have found myself creating my favourite and most coveted summer party foods more often now that the end of summer is beginning to approach ...
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The Sitting Epidemic

The Sitting Epidemic – Do You Sit Too Much? Are you guilty of sitting too much?? Today’s blog provides a brief overview of the harmful effects of prolonged sitting and several solutions ...
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Easy Healthy Summer Zucchini Noodle Recipes

Darcy’s Life Changing Zucchini Noodle Recipes My name is Darcy, and I am a natural health advocate and registered massage therapist in uptown Toronto.  I believe in a balanced lifestyle consisting ...
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Yoga for Runners

Yoga For Runners Get the most out of your running season by creating the habit of stretching out properly after every single run! Stretching reduces your risk of injury, increases ...
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Core Training: Anti Rotation Progressions

Core Training – Anti Rotation Progressions A few months back we discussed core training, what it is and the different types. The following article will discuss 3 progressions of anti ...
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Concussion Guidelines – Part 3

Concussion Guidelines – Part 3 Returning to Sport Today, I will briefly cover the protocol for return to sport following a concussion. Typically this consists of six stages[1][2]: Recovery (no ...
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“The Big 3” Exercises for a Strong Core

“The Big 3” Exercises for Your Core   Your “core” is made up of a group of important muscles that work together to keep your spine stable. Having a strong, healthy ...
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How to thrive during pregnancy

Pregnancy is such a crazy exciting time in life; after all, a sweet baby is on the way. Transforming your life to prepare for such an arrival can be a ...
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Easy Recipes That’ll Help You Beat The Summer Heat

Our notoriously hot, sticky and humid summers in Toronto have officially arrived! We can finally shed our heavily layered clothing and begin to enjoy the warmth. While I absolutely love ...
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Concussion Guidelines – Part 2

Concussion Guidelines – Part 2 In Part 1 of concussion guidelines blog entry, I briefly summarized the definition of a concussion and the signs & symptoms one may exhibit after ...
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FIFA 11+ Part 3

Today we will discuss Part 3 of the FIFA 11+ Warm-Up Programme. Click the links for Part 1 and Part 2 if you missed them! As a quick refresher, the ...
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FIFA 11+ Part 2

Today we will discuss Part 2 of the FIFA 11+ Warm-Up Programme. If you missed Part 1 in my previous blog, check it out here to catch up! For a ...
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Looking for a great soccer warm-up?

FIFA 11+ Warm-Up Programme Soccer season is here! It’s a great sport played by so many people throughout the world (including myself). Unfortunately, if you are injured, it makes it ...
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Why Am I Stiff and Sore??

Improving Mobility Mobility is defined as the freedom of movement within a joint. Movement within a joint is dependant on 2 things: 1) Tissue extensibility; and 2) Neuromotor tone. This means ...
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5 Back-Saving Tips for Spring Cleaning

Back and Joint Sparing Tips for Spring Cleaning! For those of us who have experienced back pain, we know how daunting spring cleaning can be… Not just because of the mundane ...
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Are You Dehydrated?

Drink Water & Have Fun Doing It! As an experienced Toronto Registered Massage Therapist practicing at Lawrence Park Health Clinic, I am always telling people to drinks lots of water after ...
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How to Break Bad Sleeping Habits

How To Break Bad Sleeping Habits: Advice From One Troubled Sleeper To Another   I have been unable to achieve restful sleeps for a huge portion of my life. I ...
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Concussion Guidelines – Part 1

Concussion Guidelines – Part 1 The management of concussions has become an increasingly popular topic among health care professionals and the sporting industry over the past few years. There has ...
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Healthy Chocolate Avocado Pudding

Dr. Katie’s “Too Good to Be True” Healthy Chocolate Avocado Pudding! Looking for a healthy way to satisfy your sweet tooth?  Try Dr. Katie’s irressistable chocolate avocado pudding.  Not only ...
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What Is Sciatica?

So, your doctor told you that you have sciatica…what does that even mean? Sciatica is actually a symptom, not a diagnosis. All it really tells you is that you have ...
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Front Plank Progressions

Progressing the Front Plank Core Exercise In my my previous anti-extension core strength blog post, I introduced the front plank exercise – a fantastic exercise for maintaining a neutral spine ...
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Easy Vegan Overnight Oats

Easy Vegan Overnight Oats Looking for an on-the-go effortless breakfast solution?  Try this protein, fibre and healthy-fat packed nutritious make ahead recipe! Ingredients: 1/2 cup gluten-free rolled oats 1 + ...
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How to Properly Foam Roll Your IT Band

Foam Rolling – An Effective Self Massage Remedy for Your IT Band…Only if Performed Properly! Foam rolling, a self-myofascial release technique, has become very popular among the athletic as well ...
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What is that popping sound during a chiropractic adjustment?

Chiropractors get this question all the time… what’s that sound? Are you cracking my bones? Why does my joint pop? First of all – NO – we’re not cracking your ...
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Eight Health Benefits of Salmon

Salmon – Simply Scrumptious & Healthy Too! Salmon is not only a great source of protein, but also an excellent source of omega-3 fatty acids, niacin, phosphorus, vitamin B6 + B12, vitamin D ...
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CORE TRAINING PART III – Anti- Lateral Flexion

CORE TRAINING PART III – Anti- Lateral Flexion   As we discussed in the previous weeks when developing core strength, we need to take into account what happens not only ...
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Golden Milk and Turmeric – What’s The Hype About?

What Is Golden Milk? Golden milk is technically not milk at all (at least not the dairy type)!  Golden milk is a delicious healthy beverage of which the main ingredients are ...
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Glute Strengthening and its role in preventing lower limb injuries

Glute Strengthening and its role in preventing lower limb injuries In the past couple of years, researchers have placed more focus on the role of the gluteal muscles groups in ...
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6 Simple Steps to a Healthier 2016

1) Sit Less We’ve all heard that sitting is the new smoking. Try to combat this by taking sitting breaks. Set yourself an alarm: each hour stand up and take ...
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CORE TRAINING PART II – Anti- Extension

CORE TRAINING PART II – Anti- Extension In our last core training blog, we discussed staying away from positions that create increased loading in extension, like the poor position in the photo ...
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10 Healthy New Year’s Resolutions & How to Keep Them

10 Healthy New Year’s Resolutions & How to Keep Them [dt_sc_hr_invisible] New Year’s resolutions – Yes, it’s THAT time of year again.  10 days left in 2015 (gasp!), which means ...
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GTA Winter Wonderland! Creative Ways to Stay Active & Fit

Creative Ideas to Stay Fit During the Holidays! Are you getting bored of doing the same exercise routine at the gym? Having second thoughts about running outside on a cold, ...
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Winter is Coming! – Shovelling Tips

As our favourite characters on Game of Thrones love to remind us: What they don’t teach us on that show is how to protect our bodies while combatting that winter ...
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CORE TRAINING PART I – Your Core: What is it and how exactly do you train it?

The Basics of Core Strength Training What is My Core? Before we talk about core training, we need to understand what the core is. In simple terms, the “core” refers ...
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Good Posture for a Healthy Back

  What is Good Posture Anyway?? Posture refers to the position in which you hold your body upright against gravity while standing, sitting, or laying down.  The ideal posture for ...
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Common Myths About Low Back Pain

Myths about Low Back Pain Lower back pain (LBP) has become a global epidemic and is the most commonly seen musculoskeletal condition in rehabilitation settings. My name is Clarence Lau, ...
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Three exercises to avoid at the gym, and three exercises you can replace them with.

Exercise and physical activity is one of the best ways to prevent and reduce pain, and help speed up your recovery from injuries. However, not all exercises are beneficial. Some ...
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