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January 3, 2018

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 trainer.  I am passionate about healthy living, fitness, and motivating people around me to push their limits in achieving what they once thought was imPOSSIBLE.

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January 9, 2017

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 a week into glorious 2017 – have you made AND broken your New Year’s resolution(s) already?  Let’s be honest.  Many of us have set grandiose, non-specific,

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September 6, 2016

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 information on concussion testing and the importance of getting things going before the season starts in your sport of choice. Concussions are tricky things to

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August 15, 2016

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 next day had muscle soreness?   Or did you read Clarence’s blog last week about the effects of sitting and become motivated to start a

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June 27, 2016

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 rotation type exercises. Progression #1: Tall kneel Pallof Press In a tall kneel position, grab the D cable from your cable machine with both hands.

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June 20, 2016

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 activity) Light aerobic activity Moderate activity (limited head/limb movement) Heavy non-contact activity Practice & full contact Competition A bar graph of the first five stages

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May 16, 2016

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 FIFA 11+ Warm-Up Programme is a 3-part program used all over the world to prevent soccer injuries and improve balance, strength and agility during play.

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January 4, 2016

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 a short walk, whether it’s to the bathroom, the water fountain or just a lap around your desk, your body will thank you.   2)

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December 21, 2015

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 10 days left to decide on that pesky resolution.  New Year’s resolutions are fun to make but often extremely difficult to keep.  Did you know

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