tag:blogger.com,1999:blog-40779140340379985652024-03-13T10:03:56.728-04:00CatalystLatest info on nutrition, fitness and wellness from your Catalyst Coaches..Catalyst Healthhttp://www.blogger.com/profile/06589335130352304635noreply@blogger.comBlogger85125tag:blogger.com,1999:blog-4077914034037998565.post-75433681957888602662020-01-15T15:53:00.001-05:002020-01-15T15:53:03.100-05:00<table border="0" cellpadding="0" cellspacing="0" class="mcnTextBlock" style="border-collapse: collapse; color: black; min-width: 100%; width: 100%px;"><tbody class="mcnTextBlockOuter">
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<span style="font-family: "helvetica neue", helvetica, arial, verdana, sans-serif;"><span style="font-size: 38px;"><strong>Does Posture Matter?</strong></span></span><br /> </div>
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<span style="font-family: "helvetica neue", helvetica, arial, verdana, sans-serif;"><em>Please slouch (at least every once in a while).</em></span></div>
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<tr><td class="mcnTextBlockInner" style="padding-top: 9px;" valign="top"><table align="left" border="0" cellpadding="0" cellspacing="0" class="mcnTextContentContainer" style="border-collapse: collapse; max-width: 100%; min-width: 100%; width: 100%px;"><tbody>
<tr><td class="mcnTextContent" style="color: #00274c; font-family: Verdana, Geneva, sans-serif; font-size: 12px; line-height: 18px; padding: 0px 18px 9px; word-break: break-word;" valign="top"> At some point in your life, you have probably been told to “stand up straight”, “pull your shoulders back”, or “suck in your belly.” Or if you have visited a rehab specialist you may have been told to “correct your pelvic tilt”, “flex your core”, or “squeeze your shoulder blades together.” All of these are common cues (with different verbiage) to “fix” your posture. <strong>While sometimes cues can be helpful to reduce discomfort while preforming a given exercise, we should not apply these cues to all human movement.</strong> The assumption that there is an ideal posture that we should strive towards stems from the corrective paradigm.<br /><br /> This paradigm can be harmful as it implies that humans are fragile and susceptible to pain or dysfunction resulting from minor deviations from a set “ideal”. This paradigm may seem attractive as it offers a solution or a “fix” for our problems. Unfortunately, the corrective paradigm is largely misleading as it steers clients to believe that minor deviations cause major problems. This view is simply too reductionist and often undermines our ability to become robust, tolerant, and strong individuals! In this post, I will debunk this corrective paradigm concept while addressing the real question, does your posture really need fixing and is it causing (or will it cause) pain.</td></tr>
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<table border="0" cellpadding="0" cellspacing="0" class="mcnTextBlock" style="border-collapse: collapse; color: black; min-width: 100%; width: 100%px;"><tbody class="mcnTextBlockOuter">
<tr><td class="mcnTextBlockInner" style="padding-top: 9px;" valign="top"><table align="left" border="0" cellpadding="0" cellspacing="0" class="mcnTextContentContainer" style="border-collapse: collapse; max-width: 100%; min-width: 100%; width: 100%px;"><tbody>
<tr><td class="mcnTextContent" style="color: #00274c; font-family: Verdana, Geneva, sans-serif; font-size: 12px; line-height: 18px; padding: 0px 18px 9px; word-break: break-word;" valign="top"> If we look at the evidence surrounding posture, we find that there is no gold standard identified to tell us what is good and bad posture. Therefore, when someone corrects your posture, they are often using a commonly accepted aesthetic to achieve a different posture (i.e. standing tall to appear thinner or broader to project a strong physical presence). If we take a deeper dive into the evidence, we find that:<ul>
<li>80% of people without pain have an anterior pelvic tilt</li>
<li>Text neck or forward-head posture does not correlate with neck pain</li>
<li>Standing posture is highly variable and is not a predictor of low back pain</li>
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<tr><td class="mcnTextBlockInner" style="padding-top: 9px;" valign="top"><table align="left" border="0" cellpadding="0" cellspacing="0" class="mcnTextContentContainer" style="border-collapse: collapse; max-width: 100%; min-width: 100%; width: 100%px;"><tbody>
<tr><td class="mcnTextContent" style="color: #00274c; font-family: Verdana, Geneva, sans-serif; font-size: 12px; line-height: 18px; padding: 0px 18px 9px; word-break: break-word;" valign="top"> <strong>So when might posture matter?</strong> Posture does matter when you assume a static position over a prolonged period of time. One example is individuals who can NEVER move out of a specific position, such as a soldier maintaining an <em>at attention</em>posture. Sustaining one single posture (no matter how proper it appears) will likely cause pain regardless of the individual – especially if it is a new posture. Another example would be sustaining a slouched position at your office desk all day long. A posture that you repeatedly adopt for too long may cause a problem. This applies to your slouched posture as well as your <em>perfect, tall, Amazonian-like</em> posture. A sustained posture can be reframed from a postural problem to a movement variability problem. Simply put, our bodies move in a multitude of different ways and denying our body of movement variability is more likely the cause of pain associated with prolonged postures. </td></tr>
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<table border="0" cellpadding="0" cellspacing="0" class="mcnTextBlock" style="border-collapse: collapse; color: black; min-width: 100%; width: 100%px;"><tbody class="mcnTextBlockOuter">
<tr><td class="mcnTextBlockInner" style="padding-top: 9px;" valign="top"><table align="left" border="0" cellpadding="0" cellspacing="0" class="mcnTextContentContainer" style="border-collapse: collapse; max-width: 100%; min-width: 100%; width: 100%px;"><tbody>
<tr><td class="mcnTextContent" style="color: #00274c; font-family: Verdana, Geneva, sans-serif; font-size: 12px; line-height: 18px; padding: 0px 18px 9px; word-break: break-word;" valign="top"> Let’s take a deeper look in to the science of sustained posture. Our bodies have sensors called Acid Sensing Ion Channels (ASICs) located in our tissues that detect changes in pH value. When we sit for too long or do not move around frequent enough these ASICs detect the tissue becoming more acidic and convert this pH change into a sensation of pain or discomfort. Have you ever found yourself constantly shifting or fidgeting in your seat at work? This is likely your ASICs at work!<br /><br /><strong>So what does this all mean?</strong><ul>
<li>You do not have to worry about maintaining a perfect posture to get out of pain</li>
<li>If you are in one posture for too long, it may be helpful to move out of that posture and move your body often throughout the day. Try a brisk walk in your office or a quick jaunt up and down the stairs</li>
<li>Move often!</li>
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<tr><td class="mcnTextBlockInner" style="padding-top: 9px;" valign="top"><table align="left" border="0" cellpadding="0" cellspacing="0" class="mcnTextContentContainer" style="border-collapse: collapse; max-width: 100%; min-width: 100%; width: 100%px;"><tbody>
<tr><td class="mcnTextContent" style="color: #00274c; font-family: Verdana, Geneva, sans-serif; font-size: 12px; line-height: 18px; padding: 0px 18px 9px; word-break: break-word;" valign="top"><span style="font-family: "helvetica neue", helvetica, arial, verdana, sans-serif;"> </span>In summary, the <u>human body is amazingly adaptable!</u> Every time we exercise, we are demanding our bodies to adapt to increasing load – the more we exercise and adapt, the higher loads our bodies can sustain! We can extend this sentiment to posture – <strong>the more we move, the more adaptable and resilient we can become to varying postures. </strong><br /><br />Does your posture need fixing? Probably not!<br /><br />But do you need to move more, increase your tissue capacity, and work towards a more robust you? Probably!<div style="text-align: center;">
<br />Written By: Thomas Abbass<br />Physiotherapist<br /><br /> </div>
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Catalyst Front Deskhttp://www.blogger.com/profile/06562119758475495078noreply@blogger.com0tag:blogger.com,1999:blog-4077914034037998565.post-4312122472507472412019-12-16T08:55:00.000-05:002020-01-09T08:56:08.598-05:00<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; color: black; width: 100%px;"><tbody>
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Sleep for Gains</h1>
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<tr><td class="mcnTextBlockInner" style="padding-top: 9px;" valign="top"><table align="left" border="0" cellpadding="0" cellspacing="0" class="mcnTextContentContainer" style="border-collapse: collapse; max-width: 100%; min-width: 100%; width: 100%px;"><tbody>
<tr><td class="mcnTextContent" style="color: #00274c; font-family: Verdana, Geneva, sans-serif; font-size: 12px; line-height: 18px; padding: 0px 18px 9px; word-break: break-word;" valign="top"> Is your workout helping your sleep? Are you sleeping enough to help your workouts? According to Stats Canada, one in three Canadians are sleep deprived (7-9 hours is the recommended amount). Canada is actually the third most sleep deprived country in the world (behind the UK and Ireland). Since you’re getting this blog, it’s safe to assume that you are among the 20% of Canadians who exercise ‘regularly’, which means, sleep is super important for you.<br /><br /> As I’m sure you know, sleep is the best way to conserve energy, and of course repair tissue in the body. This is key for anyone who works out, and getting the right amount of sleep is even more important when you train regularly. Essentially, the more you workout, the more sleep your body needs. Seems obvious right? The not so obvious part is that a good workout can actually help you sleep better. Studies have shown that intense exercise can lead to deeper sleep, and consistent exercise has been shown to reduce insomnia by reducing your stress levels, anxiety, and depressive symptoms.<br /><br /><br /> To get the full benefits of your sleep and exercise combo, here are a few other things you can do to help improve your ‘Workout to Lights-out’ routine:</td></tr>
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<tr><td class="mcnTextBlockInner" style="padding-top: 9px;" valign="top"><table align="left" border="0" cellpadding="0" cellspacing="0" class="mcnTextContentContainer" style="border-collapse: collapse; max-width: 100%; min-width: 100%; width: 100%px;"><tbody>
<tr><td class="mcnTextContent" style="color: #00274c; font-family: Verdana, Geneva, sans-serif; font-size: 12px; line-height: 18px; padding: 0px 18px 9px; word-break: break-word;" valign="top"><strong><span style="font-size: 18px;">AM Cardio, PM Weights</span></strong><br /> Not a deal breaker, but hitting your cardio circuit in the morning and your weights at night is another way to improve your sleep. Most people who run in the mornings spend more time in the deep sleep cycle, and the same is for those who do their lifting at night. Lifting weights in the morning is fine too, but evening workouts that make you sweat, may make it harder for you to get to sleep. Our bodies temperature usually drops at bedtime, which is what signals our system to fall asleep. A cardio workout will keep your body temperature higher for longer, which is why your evening workout should be lifting. I would recommend doing them both in the morning and get it over with, but don’t be afraid to lift that heavy weight at night.<br /><br /><strong><span style="font-size: 18px;">Evening Protein Shake</span></strong><br /> Are you a late night eater? Put the dessert away and treat yourself to a late night protein shake. Why? When you consume protein, it breaks down into amino acids in your body which help build your muscles. Typically, we only consume protein with meals and don’t eat close to bedtime, so there aren't a lot of amino acids available to your body for overnight muscle growth. Drink a shake close to bedtime and make gains while you sleep.<br /><br /><span style="font-size: 18px;"><strong>Sleep Earlier</strong></span><br /> This seems like an obvious one, but people who sleep just 30 minutes earlier are said to have better workouts. Sleep, or lack of sleep, actually affects your perception of how difficult a workout is. When you’re tired, your brain will automatically do its best to convince you to save your stored energy, which could mean making a workout seem more difficult than it is (which then makes your trainer mad, then they make you do burpees to ‘snap out of it’ and on and on...vicious cycle). Getting to bed 30 minutes earlier is enough to tackle the workout the next day.</td></tr>
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<table border="0" cellpadding="0" cellspacing="0" class="mcnTextBlock" style="border-collapse: collapse; min-width: 100%; width: 100%px;"><tbody class="mcnTextBlockOuter">
<tr><td class="mcnTextBlockInner" style="padding-top: 9px;" valign="top"><table align="left" border="0" cellpadding="0" cellspacing="0" class="mcnTextContentContainer" style="border-collapse: collapse; max-width: 100%; min-width: 100%; width: 100%px;"><tbody>
<tr><td class="mcnTextContent" style="color: #00274c; font-family: Verdana, Geneva, sans-serif; font-size: 12px; line-height: 18px; padding: 0px 18px 9px; word-break: break-word;" valign="top"> So turn off that Netflix, make a shake, tuck the kids in bed 30 minutes earlier, and get that sleep to make those gains!<br /><br /><em>Written By Kevin Yeboah<br />Strength and Conditioning Specialist<br />@theyeboah</em></td></tr>
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Catalyst Front Deskhttp://www.blogger.com/profile/06562119758475495078noreply@blogger.com0tag:blogger.com,1999:blog-4077914034037998565.post-2378830301070686822019-11-15T08:47:00.000-05:002020-01-09T08:50:10.546-05:00Unilateral Training: Why It's Beneficial for Your Training<table border="0" cellpadding="0" cellspacing="0" class="mcnTextBlock" style="border-collapse: collapse; color: black; min-width: 100%; width: 100%px;"><tbody class="mcnTextBlockOuter">
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<span style="font-family: "merriweather sans" , "helvetica neue" , "helvetica" , "arial" , sans-serif;"><span style="font-size: 48px;"><strong>Unilateral Training:</strong></span><br /><br /><span style="font-size: 30px;"><u>Why It's Beneficial for Your Training</u></span></span></div>
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<span style="font-size: x-small;"><u><strong>What Is Unilateral Training?</strong></u><br /><br />Unilateral means one limb or one side of the body.<br /><br /><u><strong>Why it’s important?</strong></u><br /><br /><strong>Help Correct Imbalances</strong><br />It’s extremely rare to have a perfect symmetry. When we exercise in a traditional sense, bilaterally (both legs, both arms), we tend to overcompensate to one side, which in time can lead to injuries and stagnant strength gains.<br /><br /><strong>Improves midline stabilization</strong><br />Your midline (core) has to work harder to keep upright and balanced.<br /><br /><strong>Improves balance</strong><br />Not only does your core get over worked, but so does your overall stability of the working limb, depending on upper or lower body movement. With improved ability to stabilize limb by limb comes stronger muscles, tendons and joints. Decreasing the risk of injury, and longer term stability.</span></td></tr>
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<tr><td class="mcnTextContent" style="color: #00274c; font-family: Helvetica; line-height: 24px; padding: 0px 18px 9px; word-break: break-word;" valign="top"><span style="font-size: x-small;"><span style="font-family: "verdana" , "geneva" , sans-serif;"><strong>Try These Unilateral Movements:</strong></span><br /><br /><strong>Alternating Dumbbell Chest Press</strong><br />Grab a pair of dumbbells. Lie on your back on a bench, and hold the dumbbells a few inches above your chest. Press one dumbbell upward until your arm is fully extended. Pause and slowly retract extended arm to start position. Then complete the same motion on the opposite side. Continue in an alternating manner.</span></td></tr>
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<tr><td class="mcnTextContent" style="color: #00274c; font-family: Helvetica; line-height: 24px; padding: 0px 18px 9px; word-break: break-word;" valign="top"><span style="font-size: x-small;"><strong>Bird Dog Row</strong><br />Rest your left hand and knee on a bench, with your right leg on the floor for support. Lift and extend your left leg straight out and use your right hand to pick up a dumbbell. Row the dumbbell straight up until your upper arm is parallel with the bench. Slowly return to the starting position. Repeat on the opposite side.</span></td></tr>
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<span style="font-size: x-small;"><strong>Bulgarian Split Squats </strong><br />Stand lunge-length in front of a bench. Hold a dumbbell in each hand and rest the top of your left foot on the bench behind you. Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor.</span></div>
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<strong><span style="font-size: x-small;">Try a full body workout!</span></strong></div>
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<span style="font-size: x-small;">Alternating Dumbbell Chest Press x 10 reps per arm<br /><em>Rest 30 sec </em></span></div>
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<span style="font-size: x-small;">Bird dog Row x 10 reps per arm <br /><em>Rest 30 sec </em></span></div>
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<span style="font-size: x-small;">Bulgarian Split Squats x 10 per leg<br /><em>Rest 2 minutes</em> </span></div>
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<strong><span style="font-size: x-small;">Complete 3-4 rounds (using a medium to light weight) </span></strong></div>
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<u><em><strong><span style="font-size: x-small;">Written by Alex Manson<br />Strength and Conditioning Specialist</span></strong></em></u></div>
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Catalyst Front Deskhttp://www.blogger.com/profile/06562119758475495078noreply@blogger.com0tag:blogger.com,1999:blog-4077914034037998565.post-71768911831422898372019-10-15T15:53:00.000-04:002020-01-09T08:49:29.770-05:00Grip Strength: Why It Matters For Your Shoulder<br />
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<span style="font-family: "merriweather sans" , "helvetica neue" , "helvetica" , "arial" , sans-serif;"><span style="font-size: 48px;"><strong>Grip Strength:</strong></span><br /><br /><span style="font-size: 30px;"><u>Why It Matters For Your Shoulder</u></span></span></div>
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<span style="font-size: x-small;"><span style="font-family: "verdana" , "geneva" , sans-serif;">The shoulder is a complex joint that involves many different structures and motions. It is the connection between the upper limb and torso and is highly involved in many sports/activities. This also means that it is an area that is often injured within athletic populations, including those participating in regular resistance training. It has been estimated that up to 36% of resistance training related injuries involve the shoulder complex (1). These injuries have a broad range with regards to the specific structures being affected, the type of injury, and the specific mechanisms causing the injury. These cannot only impact your performance in activities/gym, but also in your daily life.</span><br /> </span></td></tr>
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<span style="font-size: x-small;"><span style="font-family: "verdana" , "geneva" , sans-serif;"><strong>So why does grip strength matter? </strong><br /><br /><em>Grip strength has been shown to correlate with overall function of the shoulder.</em><br /><br />A study by Antony et al found an increase in shoulder muscle activity (increased shoulder stabilizer activation, decreased activation of compensatory muscles – anterior/middle deltoid) occurred when the amount of force used to grip increased (2). This basically means that if you squeeze your hand harder, there will be increased muscle activity in muscles that help stabilize the shoulder. Another study by Horsley et al, looked at the connection between grip strength and rotator cuff strength in healthy individuals. They found there was increased strength the rotator cuff in individuals that had higher grip strength (3).<br /><br /><strong><em>Try this!</em></strong></span><br /> </span></div>
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<li style="text-align: left;"><span style="font-family: "verdana" , "geneva" , sans-serif;"><span style="font-size: x-small;">Place your right arm at your side and your left hand on your right shoulder. You can hold onto an object, or just make a fist with your right hand. </span></span></li>
<li style="text-align: left;"><span style="font-family: "verdana" , "geneva" , sans-serif;"><span style="font-size: x-small;">Start to squeeze the right hand, slowly ramping up the strength till a max contraction. </span></span></li>
<li style="text-align: left;"><span style="font-family: "verdana" , "geneva" , sans-serif;"><span style="font-size: x-small;">You will notice that as you start to increase the strength of the contraction, the muscle activation starts to increase in the shoulder (you should feel the muscles in the arm/shoulder fire). </span></span></li>
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<tr><td class="mcnTextBlockInner" style="padding-top: 9px;" valign="top"><table align="left" border="0" cellpadding="0" cellspacing="0" class="mcnTextContentContainer" style="border-collapse: collapse; max-width: 100%; min-width: 100%; width: 100%px;"><tbody>
<tr><td class="mcnTextContent" style="color: #00274c; font-family: Helvetica; line-height: 24px; padding: 0px 18px 9px; word-break: break-word;" valign="top"><span style="font-size: x-small;"><span style="font-family: "verdana" , "geneva" , sans-serif;">There have been several proposed reasons for this relationship. One involves the concept of irradiation, which entails the transmission of neural impulses from a contracting muscle to the surrounding muscles. This will not only increase the activation of the surrounding muscles, but also increase their strength output (if they are involved in the action). Another theory is that the tension/forces are transmitted via myofascial/myotendinous expansions running up the arm, providing a network for this transmission (4).</span><br /> </span></td></tr>
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<tr><td class="mcnTextContent" style="color: #00274c; font-family: Helvetica; line-height: 24px; padding: 0px 18px 9px; word-break: break-word;" valign="top"><span style="font-size: x-small;"><span style="font-family: "verdana" , "geneva" , sans-serif;"><strong>What makes up grip strength? </strong><br /><br />Most people believe that overall grip strength is purely produced by the flexors of the forearm (muscles responsible for closing the hand). But it is actually also involves the extensors of the wrist/hand (muscles that open the hand). These will act as an opposing force to the flexors to help create functional stability of the joint (4).<br /><br /><strong>How can this help me?</strong><br /><br />Try incorporating exercises that involve the use of grip strength (carry variations, Kettle Bell “bottoms-up” presses, 1-arm hangs, etc.) into your routine. It can be beneficial to not only build muscle, but also increase grip strength.</span><br /> </span></td></tr>
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<strong><em><span style="font-size: x-small;">Suitcase Carry</span></em></strong></div>
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<span style="font-size: x-small;"><span style="font-family: "verdana" , "geneva" , sans-serif;"><strong><em>Grip strength alone is not the cure for all shoulder injuries!</em></strong><br /><br />There are many different factors to consider for each individual case and injury; this is just a small piece of a much bigger puzzle. This post is meant to shed light on an often overlooked area when it comes to shoulder health and function. If you are experiencing any shoulder pain or would like to work on preventing future shoulder issues, feel free to contact me and we can go over some options for you. </span><br /> </span></div>
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<u><em><strong><span style="font-size: x-small;">Written by Dr. Jon Perry<br />Chiropractor</span></strong></em></u></div>
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<tr><td class="mcnTextContent" style="color: #00274c; font-family: Helvetica; font-size: 16px; line-height: 16px; padding: 0px 18px 9px; word-break: break-word;" valign="top"><span style="font-size: 12px;">1. <span style="font-family: "verdana" , "geneva" , sans-serif;">Kolber, M. J., Beekhuizen, K. S., Cheng, M. S. S., & Hellman, M. A. (2010). Shoulder injuries attributed to resistance training: a brief review. The Journal of Strength & Conditioning Research, 24(6), 1696-1704.</span><br /><span style="font-family: "verdana" , "geneva" , sans-serif;">2. Antony, N. T., & Keir, P. J. (2010). Effects of posture, movement and hand load on shoulder muscle activity. Journal of Electromyography and Kinesiology, 20(2), 191-198.</span><br /><span style="font-family: "verdana" , "geneva" , sans-serif;">3. Horsley, I., Herrington, L., Hoyle, R., Prescott, E., & Bellamy, N. (2016). Do changes in hand grip strength correlate with shoulder rotator cuff function?. Shoulder & elbow, 8(2), 124-129.</span><br /><span style="font-family: "verdana" , "geneva" , sans-serif;">4. Robb, A., Weinberg, B. Athletic Movement Assessment Manual (Taken June 24-25, 2017).</span></span></td></tr>
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Catalyst Front Deskhttp://www.blogger.com/profile/06562119758475495078noreply@blogger.com0tag:blogger.com,1999:blog-4077914034037998565.post-3047122575265946142019-09-16T11:55:00.000-04:002020-01-09T08:50:55.342-05:00<table border="0" cellpadding="0" cellspacing="0" class="mcnTextBlock" style="border-collapse: collapse; color: black; min-width: 100%; width: 100%px;"><tbody class="mcnTextBlockOuter">
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<span style="font-size: 30px;">PAP Training for Sprinting and Jumping</span></div>
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Often with general-population fitness enthusiasts, our goals are centered around looking good, moving better, and staying healthy. However, for those of us who enjoy a good Catalyst Challenge, play a sport, or get a little competitive with themselves, <strong><u>training focused on improving strength and power performance is paramount to long-term success in your athletic endeavors</u></strong>. </div>
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<strong><span style="font-size: 24px;">PAP (or Post-Activation Potentiation)</span></strong></div>
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<li style="text-align: left;">combines strength and power training into one workout using specific percentages of your maximum strength in a given exercise, rest times just long enough to fully replenish your ability to be explosive, and an applicable power exercise to your given sport or activity</li>
<li style="text-align: left;">not for your beginner or novice gym goer</li>
<li style="text-align: left;">best and most safely utilized by someone who has experience training at high loads and high speeds.</li>
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<strong>Step 1: Heavy Movement</strong></div>
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PAP training starts with a “conditioning activity” as it’s referred to in the scientific literature. This does not refer to time on the rower or the ski erg, but an activity of significantly high loading to “condition” the body to be prepared for what is to come. This is typically a heavy compound movement such as a barbell squat, deadlift, or bench press (7). Better performance is seen using heavier loads of up to 90% of your 1 repetition max for 1-3 reps (4). This is why PAP is only suited for advanced athletes and gym goers – you must be skilled and strong in order to benefit from PAP (11)(10). It is best to pick a movement that applies to your chosen power activity for step 3. For example: A heavy squat paired with a jump, a deadlift paired with a sprint, or even a weighted pull-up paired with a short ski erg sprint. </div>
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<strong>Step 2: Rest</strong></div>
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It’s really important to rest enough during PAP training. While you may not be breathing hard, your body goes through a period of fatigue and adaptation after your heavy set in step 1. The general rule is the more volume (or number of reps) completed in step one, the more rest you get. Both upper and lower body rest times have been successfully tested at around 7-10min (11)(3), but very little difference is seen between 5-10-15-20min in terms of peak power output in step 3 (6). My recommendation would be to take at least 5min rest, but if you are feeling fried there is no shame in resting longer if it means you work harder and perform better when step 3 comes (8)(9). </div>
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<strong>Step 3: Power Movement</strong></div>
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The final selection is a power movement that applies to your sport (or Catalyst Challenge). If you play a field sport (soccer, football, ultimate frisbee) that requires you to intermittently sprint you may want to pick a 5-10m sprint as your power movement. 5-10m sprint times were improved in professional rugby players when they used 91% of their 1RM as their step 1 movement (1). If you play a court sport (basketball, volleyball, badminton) where you are required to jump high you may want to pick a counter-movement or vertical jump. A maximally loaded 3 rep back squat has been shown to significantly improve a vertical jump with individualized rest times (2).<br />
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Once step 3 is completed, you should take another rest period of at least 5min to replenish your ability to perform at maximum intensity before returning to step 1. The ability to perform at maximum intensity is the most important factor to this training, and is the reason why the rest breaks feel so long. By training with this method you will increase your sprint speed, jump height, or whatever explosive activity you aim it at. Use your best judgment, train smart, and train safe when using tools of the caliber. </div>
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<strong>Written By: </strong><br />
Phil Tungate<br />
Strength and Conditioning Specialist</div>
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Catalyst Front Deskhttp://www.blogger.com/profile/06562119758475495078noreply@blogger.com0tag:blogger.com,1999:blog-4077914034037998565.post-68450865059978748852019-08-15T14:46:00.001-04:002020-01-09T15:16:42.228-05:00How to Socialize Without Sabotage: 5 Ways to Stick to Your Goals When Eating Out<div style="text-align: center;">
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<strong style="text-align: start;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: x-large;">How to Socialize Without Sabotage</span></strong></div>
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<strong style="text-align: start;"><span style="color: #0b5394; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">5 Ways to Stick to Your Goals When Eating Out</span></strong></div>
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<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: xx-small;"><span style="font-size: large; text-align: start;">We’ve all been there. You’ve had a great week. Crushed all of your workouts. Meal prepped. Tracked your macros. Then the weekend rolls around. Or a birthday. Or an office party. Or the ice cream truck. Usually the choice seems to be either abstain or go all in. But what if you could stay on top of your goals and enjoy yourself at the same time?</span></span><br />
<span style="font-size: large;"><span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: xx-small;"><br style="text-align: start;" /></span></span><span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Health and fitness goals should be thought of in a long-term, sustainable sense. If you are working out and eating healthy the majority of the time a few meals out should not deter your gains (or losses). Here are a few tips to help guide you next time you are out to dinner or in the mood to treat yourself:</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: xx-small;"><span style="font-size: large; text-align: start;"><strong style="caret-color: rgb(0, 0, 0); text-align: start;">#1) Plan Accordingly. </strong><span style="caret-color: rgb(0, 0, 0); text-align: start;">If you know you are going to be in a situation where you can’t control the food being served be mindful of what you do with the remainder of your day: drink tons of water; reduce carb and sugar intake at all other meals; get a workout in; eat a snack BEFORE you go out (to prevent a starvation-induced binge scenario). I’d also suggest pre-booking a workout for the next morning. Not only will it guarantee that your next day starts on the right foot – it will also encourage you to go to bed at a reasonable time (i.e. less alcohol consumed / less chances of a late night snack / less calories ingested overall)</span></span></span></span><br />
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<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">#<strong>2) Protein + Veg</strong>. A simple choice no matter where you are is to stick to protein and vegetables. You may not be in control of how the food is prepped or what types of oil things are cooked in but if you stick to a source of protein and fill up on veggies you are pretty much good to go. </span><br />
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<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><strong style="text-align: start;">#3) Avoid Trigger Foods. </strong><span style="text-align: start;">For me it’s the bread basket. No chance am I having one “bite” of bread. And if I eat the bread I will probably also end up eating dessert. And I will DEFINITELY wake up the next day with a stomach ache. But if I can avoid the bread, odds are I will end up ordering something decently healthy as my main and ditch the dessert entirely. Whatever your trigger is: french fries, wine, carbs – avoid. </span></span><br />
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<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><strong>#4) Pick Your Poison. </strong>As stated above: you don’t want to have the wine, the bread AND the dessert. But you also want to enjoy yourself. So pick one. Enjoy it. Move on.</span></div>
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<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><strong>#5) Leave the Guilt at the Door. </strong>Meals out should be enjoyed. You should never associate guilt with food. Trust that one meal will not derail a weeks worth of hard work. Make sure you SAVOUR every bite / sip / scoop and at your next meal get right back on track. Life is short. You can have your cake and your abs too.</span></div>
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<span style="color: #666666;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><span style="text-align: start;">Written By: Danielle Bossin Hardy </span></span></span></div>
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<span style="color: #666666;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><span style="text-align: start;">Strength & Conditioning Specialist, Holistic Nutritionist </span><br style="text-align: start;" /><span style="text-align: start;">Instagram: @deliciouslyfitdanielle</span></span><br style="text-align: start;" /><br style="text-align: start;" /><strong style="text-align: start;"><em><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Available for appointments at Yorkville</span></em></strong></span></div>
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Catalyst Front Deskhttp://www.blogger.com/profile/06562119758475495078noreply@blogger.com0tag:blogger.com,1999:blog-4077914034037998565.post-24631460748573125322019-07-15T10:53:00.001-04:002019-08-15T11:39:31.258-04:00Pain Science<div class="separator" style="clear: both; text-align: center;">
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<strong style="caret-color: rgb(0, 39, 76); color: #00274c; font-family: helvetica;"><span style="font-size: x-large;">Pain Science</span></strong></div>
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<span style="font-size: large;"><strong style="caret-color: rgb(0, 39, 76); color: #00274c; font-family: Helvetica;">IMPORTANT INFORMATION ALERT:</strong><br style="caret-color: rgb(0, 39, 76); color: #00274c; font-family: Helvetica;" /><span style="background-color: white; color: #00274c; font-family: "helvetica";">Pain is not (always) a good predictor of injury or tissue damage.</span></span></div>
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<span style="background-color: white; color: #757575; font-family: "helvetica"; font-size: 16px;">Pain is our most important survival mechanism. It is obviously unpleasant but also lets us know if we are in danger. Without pain, we would probably live substantially shorter (though arguably more care-free) lives. However, when pain starts to last longer than we’d like and without a seemingly reasonable explanation, it can dramatically interfere with our lives; for some, it can mean permanent disability.</span></div>
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<span style="background-color: white; color: #757575; font-family: "helvetica"; font-size: 16px;">First, we need to clarify another important point about pain. Pain isn’t simple, it is a complex experience, it is a learned behavior, and does not always mean something is wrong at a tissue level. A lot of people would feel the term, ‘it’s all in your head’ to be a taboo and apathetic phrase, however it couldn’t be more true. The brain controls everything about your pain experience. It takes into account past experiences with pain, and your subconscious perception on how this current perceived threat may impact your life, along with many other variables to determine if you are in danger. If your brain believes you are in danger, it will relentlessly create the experience of pain.</span></div>
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<span style="background-color: white; color: #757575; font-family: "helvetica"; font-size: 16px;">One clue to help us understand that pain does not necessarily rely on tissue damage or injury, stems from amputees who experience phantom limb pain. These people feel pain in a place that no longer exists on their body. How else can we explain this except by understanding the brain’s role in interpreting and creating the experience of pain.</span></div>
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<span style="background-color: white; color: #757575; font-family: "helvetica"; font-size: 16px;">In those suffering from chronic pain, we see changes in the regions of the brain that represent the area of the body experiencing pain. The area of the brain actually becomes ‘smudged’, explaining how over time, it gets harder and harder to localize where the pain is coming from.</span></div>
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<span style="background-color: white; color: #757575; font-family: "helvetica"; font-size: 16px;">The pain cycle perpetuates as we continually believe we are in danger. As we start to worry about the pain, avoid movements that create the pain and start to avoid activities that bring on the pain, we essentially reactivate the alarm system that tells us we're in danger.</span></div>
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<span style="background-color: white; color: #757575; font-family: "helvetica"; font-size: 16px;">So what’s the take-home from all this? Pain is not simply a matter of, ‘I hurt myself, now I'm in pain.’ Pain is a complex experience that the brain orchestrates based on many factors and can be present with or without any actual harm. And just as a pain experience can be learned, it can be unlearned over time. Start to question your pain. Ask yourself, ‘am I in danger?’ One of the best ways to help answer that is to talk with a relevant health professional whom you trust.</span><br />
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<span style="background-color: white; color: #757575; font-family: "helvetica"; font-size: 16px;">To understand this further, 'Explain Pain' by Butler & Mosley is probably one of the most up-to-date and easy to understand explanations on this topic.</span></div>
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<span style="background-color: white;"><span style="color: #666666;"><span style="font-family: "helvetica"; font-size: 14px;">Written By: Dr. Ryan Albert, Chiropractor & Medical Acupuncture Practitioner</span><br style="caret-color: rgb(242, 242, 242); font-family: Helvetica; font-size: 14px;" /><span style="font-family: "helvetica"; font-size: 14px;">Instagram: @dr.ryanalbert</span></span></span></div>
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<strong style="caret-color: rgb(242, 242, 242); font-family: Helvetica; font-size: 14px;"><em><span style="color: #666666;">Available for appointments at our Richmond location</span></em></strong></div>
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Catalyst Front Deskhttp://www.blogger.com/profile/06562119758475495078noreply@blogger.com0tag:blogger.com,1999:blog-4077914034037998565.post-31432997750877044842019-06-15T11:57:00.000-04:002020-01-09T08:51:14.308-05:00Barefoot Running<table border="0" cellpadding="0" cellspacing="0" class="mcnTextBlock" style="border-collapse: collapse; color: black; min-width: 100%; width: 100%px;"><tbody class="mcnTextBlockOuter">
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<strong>Origins of Barefoot Running</strong></div>
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<span style="background-color: white; color: #757575; font-size: 16px;">Barefoot running didn't really originate from anywhere in particular. It has been around for centuries, and is one of our original means of transportation. Our hunter-gatherer ancestors never had fresh Nikes to use when chasing animals for hunting or foraging through the forest! They had to rely on the strength and control of their own two feet to carry them across any type of terrain that they encountered. The advent of and widespread use of running shoes really began to take shape in the 1940s to 1960s as Adidas, Puma, and Nike took the running culture and made it their own. </span></div>
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<span style="background-color: white;">Aside from added protection and support, one of the main reasons for the invention of running shoes was to increase stride length. Naturally, when barefoot, we tend to run on our toes. Running shoes allow us to heel strike with every stride, providing the opportunity for a longer stride length and thus fewer times that our feet have to push off the ground during a race. The idea was that this would allow the runner to expend less energy during a race, since they are taking fewer strides.</span><br />
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<span style="background-color: white;">Interestingly, the current research on both recreational and collegiate runners shows that there is not much of a difference in energy expenditure when running with running shoes and running barefoot. Some research has even indicated that barefoot running may require less energy in some situations, but I'll touch on this below. </span><br />
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<span style="background-color: white;">Try it yourself, next time you run, start off by running on your toes (even with your shoes on) and then switch to your normal running mechanics (which will most likely be heel striking in running shoes). See which one allows you to achieve a longer stride length more easily.</span></div>
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<span style="background-color: white;">There are still some cultures in the world that rely solely on running barefoot. The Tarahumara, a group of indigenous people living in the mountains of Mexico, are widely considered some of the best long-distance runners in the world, competing in and winning some of the most grueling ultramarathons on the face of this earth, barefoot. </span><em>Born to Run</em><span style="background-color: white;">, by Christopher McDougall chronicles the Tarahumara and their ultramarathon successes, and is also one of the main reasons that sparked my interest to try barefoot running for myself. If any running junkies are looking for their next read, I would recommend </span><em>Born to Run </em><span style="background-color: white;">without a doubt.</span><br />
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<span style="background-color: white;">Running footwear these days can be largely classified into three main categories; barefoot, minimalist, normal. Minimalist shoes are the in-between, where they offer very little heel lift and support compared to a normal running shoe, but still have a sole for you to run on. Studies have also shown that minimalist running shoes allow for very similar running mechanics as barefoot running, while still providing protection and some cushioning for your feet.</span></div>
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<strong style="caret-color: rgb(0, 39, 76); color: #00274c; font-size: 18px;">Benefits of Barefoot Running</strong></div>
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<li>Natural, free feeling. This may be a more personal opinion here, but I love the feeling of stepping out the door in the summer time with nothing but short shorts on (for those of you that know me, you know that short shorts are my norm) and going for a run.</li>
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<li>Stride frequency is greater in barefoot running, and some research has shown that increasing stride frequency, and thus decreasing stride length leads to a reduction in running-induced knee pain.</li>
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<li>A study on recreational distance runners found a greater running economy in those running barefoot when they were running at 85% of their VO2 max. This means that these athletes were using less energy when running barefoot, but only when they were running at a pretty fast pace.</li>
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<li>Interestingly, some studies have also shown an increase in mental focus and brain stimulation extending beyond the runs themselves. The proposed relationship is due to the fact that when running barefoot, one must be more much more focused on the terrain that they are traversing, looking for potential hazards that can damage their unprotected feet.</li>
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<strong style="caret-color: rgb(0, 39, 76); color: #00274c; font-size: 18px;">Cons of Barefoot Running</strong></div>
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<li>Comfort level. For obvious reasons, running shoes may feel much more comfortable to run in compared to barefoot, especially depending on the surface that you are running on, and personal comfort can play an exceptional role in running performance.</li>
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<li>Foot hazards, everywhere. As I mentioned above, you need to be even more focused on the task at hand when running barefoot, constantly scanning for any hazards on the ground that could cut or damage your feet. This is especially a greater danger in a city as populated as Toronto. By no means am I recommending going to run on the streets of Toronto barefoot. Consider trying out this running style on paved or dirt trails, where litter and foot traffic is greatly reduced.</li>
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<li>Although barefoot running produces much lower impact on our bodies due to the shorter stride length, it comes with a trade off by increasing the stress on our ankle joints. This is due to the fact that we have now lost the ankle and foot support normally provided by our running shoes. </li>
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<span style="background-color: white;">That last point highlights how especially important it is to progressively and carefully transition to barefoot running, if it is something that you want to try.</span></div>
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<strong style="caret-color: rgb(0, 39, 76); color: #00274c; font-size: 18px;">Transitioning to Barefoot Running</strong></div>
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Just like any new training program, you don’t want to jump into it cold turkey, without first priming and progressively adapting your body to the new stresses that it will soon be enduring. Our feet are used to being in shoes for the majority of our lives, and thus, the multitude of small foot muscles that are designed to support our foot are not developed enough to immediately begin working properly as we take away the support of our beloved running shoes. In <em>Born to Run, </em>the author Christopher McDougall gave a great analogy to help me further understand this point…</div>
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<em>“Shoes are like casts for our feet. When you wear a cast on your leg for example, those leg muscles don’t get used for a while and undergo atrophy (become weaker/smaller). The same thing happens to our foot muscles. We do not need them when we have shoes on, because the shoes are doing the job to support our feet, so those muscles get weaker and smaller and aren’t cut out to support our bodyweight during a long-distance barefoot run, where our feet are constantly pounding into the surface in which we are running.”</em></div>
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This analogy brings me to my first main point for the transition to barefoot running…intrinsic foot strengthening exercises. The exercises below are designed to strengthen those small muscles that we will need to support us during barefoot runs as well as to reteach us to control the movement and stability of our feet and ankles. This is by no means an exhaustive list of possible exercises but are some of the more important ones that I have found through my research and trial and error on myself. The video links that I have added are explained very well and can help to clarify each of the below exercises.</div>
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<li><u>Foot Doming </u></li>
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<li>Purpose: to strengthen the muscles that support our medial arch </li>
<li>Avoid curling your toes when performing this exercise</li>
<li>Sets and Reps: 2 sets of 15-20 reps, holding each rep for 3-5 seconds.</li>
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<span style="background-color: white; caret-color: rgb(117, 117, 117);">Video Link: </span><a href="https://www.youtube.com/watch?v=rS5ucOyfgSg" style="color: #007c89;">https://www.youtube.com/watch?v=rS5ucOyfgSg</a></div>
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<li><u>Toe Curls</u><ul>
<li>Purpose: strengthening the individual muscles that control the movement of our toes</li>
<li>Put a towel under the tips of your toes and work to curl that inwards towards your heel</li>
<li>Sets and Reps: 2 sets of 15-20 reps, holding each rep for 3-5 seconds.</li>
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<span style="background-color: white; caret-color: rgb(117, 117, 117);">Video Link: </span><a href="https://www.youtube.com/watch?v=TJmfzQZbap8" style="color: #007c89;">https://www.youtube.com/watch?v=TJmfzQZbap8</a></div>
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<li><u>Heel Raises (AKA Calf Raises)</u><ul>
<li>Purpose: to strengthen the muscles surrounding the ankle joint, readying it for the added stress of running barefoot.</li>
<li>Once comfortable with this, switch to doing the heel raises one leg at a time.</li>
<li>Sets and Reps: 2 sets of 15-20 reps, holding each rep for 3-5 seconds.</li>
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<span style="background-color: white; caret-color: rgb(117, 117, 117);">Video Link: </span><a href="https://www.youtube.com/watch?time_continue=2&v=9VVmgo_ieig" style="color: #007c89;">https://www.youtube.com/watch?time_continue=2&v=9VVmgo_ieig</a></div>
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<li><u>Box Jumps/Drop Jumps</u><ul>
<li>Purpose: to ready your feet and ankles for the impact of barefoot running, since there will be no shoes to absorb any of the force during the runs. Even though the impact of barefoot running is less than that of running with shoes, your feet are still not used to absorbing much impact, since the rubber soles of our shoes always do that job for us.</li>
<li>Start with a low box and increase the height of the box as you get more comfortable with the movement and impact.</li>
<li>Sets and Reps: 2 sets of 15 jumps.</li>
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Video Link: <a href="https://www.youtube.com/watch?time_continue=27&v=wO2opzvKUT0" style="color: #007c89;">https://www.youtube.com/watch?time_continue=27&v=wO2opzvKUT0</a></td></tr>
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<tr><td class="mcnTextContent" style="line-height: 24px; padding: 0px 18px 9px; word-break: break-word;" valign="top"><span style="color: #757575; font-family: "helvetica";">I would begin performing those exercises for at least 2-3 weeks while still running in normal running shoes. It may be smart to then transition to running in a minimalist running shoe, while still performing the above exercises, before finally kicking off the shoes and hitting your first barefoot run. When you finally get to barefoot running, progression is still key. Don’t go crush a 10k for your first run. Start with 1km barefoot, then finish your run with shoes. Slowly work your distance up with each passing week. The key here, as mentioned above, is slow stepwise progression.</span><br />
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<strong>My Thoughts</strong></div>
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<tr><td class="mcnTextContent" style="color: #757575; font-family: Helvetica; font-size: 16px; line-height: 24px; padding: 0px 18px 9px; word-break: break-word;" valign="top">As for which type of running you should do, there isn’t one type that is inherently better than the other. There are risks and rewards that come with each type of running, and it ultimately comes down to personal preference for which type of running you want to try. I am a very adventurous person, and I love being my own guinea pig when it comes to fitness related goals and techniques, hence why I became very keen to try barefoot running after reading Christopher McDougall’s book. Unfortunately, in Canada we only have a few short months to enjoy this new form of running, before the toes begin to freeze and the ground becomes even harder and more unforgiving. </td></tr>
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<tr><td class="mcnTextContent" style="line-height: 24px; padding: 0px 18px 9px; word-break: break-word;" valign="top"><span style="color: #757575; font-family: "helvetica"; font-size: 16px;">If transitioned to carefully and properly, barefoot running can be an exciting way to change up your training routine. Not to mention, strengthening your intrinsic foot muscles goes a lot further than just making you a stronger barefoot runner. Stronger arches, less incidence of plantar fasciitis and increased control and awareness of our feet are just some of the other benefits that can come from adding controlled movement into our feet and ankles outside of the confines of shoes.</span><br />
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<span style="background-color: white;"><span style="color: #666666;"><span style="font-family: "helvetica"; font-size: 14px;">Written By: Brad McGarr, Strength/ Conditioning Specialist</span><br style="caret-color: rgb(242, 242, 242); font-family: Helvetica; font-size: 14px;" /><span style="font-family: "helvetica"; font-size: 14px;">Instagram: @bradmcgarr</span></span></span><br />
<strong style="caret-color: rgb(242, 242, 242); font-family: Helvetica; font-size: 14px;"><em><span style="color: #999999;">Available for appointments at our Yorkville location</span></em></strong></div>
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Catalyst Front Deskhttp://www.blogger.com/profile/06562119758475495078noreply@blogger.com0tag:blogger.com,1999:blog-4077914034037998565.post-1476427044456182692019-04-15T15:31:00.000-04:002019-06-25T15:32:14.069-04:00Build that Base!<h1 class="mc-toc-title" style="color: #222222; font-family: Helvetica; font-size: 40px; line-height: 60px; margin: 0px; padding: 0px; text-align: center;">
<strong>Build that Base!</strong></h1>
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<span style="font-size: 21px;"><b>With so many exercises out there... where do I start?</b></span></div>
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<span style="background-color: white; text-align: left;">I’ve heard this question time and time again, so let’s nip that in the bud.</span><br />
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<span style="background-color: white; text-align: left;">Here are some fundamental compound movements you should include in your exercise regimes to build a stronger and sexier you:</span></div>
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<strong>Exercise #1: Squats</strong></div>
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<tr><td class="mcnTextContent" style="color: #757575; font-family: Helvetica; font-size: 16px; line-height: 24px; padding: 0px 18px 9px; word-break: break-word;" valign="top">Squats are a lower body push-focused movement that will build overall strength. This movement focuses on the legs and core, and can produce huge benefits when including a weighted load. Strengthening your legs also improves the development of healthy hormones, which then help by promoting strength gains and weight loss!<br />
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<strong>Exercise #2: Deadlifts</strong></div>
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Deadlifts are a lower body pull-focused movement that targets the body as a whole! The focus on this movement primarily targets the butt, core, back and legs. You'll get the most benefit from this movement if you learn to do it correctly, so be sure to record yourself and learn the proper technique. Be safe when working on that peach emoji!!</div>
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<strong>Exercise #3: Push-Ups</strong></div>
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Push ups are an upper body push-focused movement that includes muscles like the chest, triceps, and core. This movement is a great indicator of one's overall upper body strength. Having strong pecs, core and chiseled arms should surely be near the top of your fitness needs.</div>
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<strong>Exercise #4: Pull-Ups / Rowing</strong></div>
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Pull-ups are an upper body pull-focused movement that includes your back, biceps and core. Everyone should work towards pull-ups, as it is the best indicator of overall upper body strength. To work your way up to pull-ups, start by rowing with your body weight, then progress from there. One of the best parts on the body is your back, just because you can’t see it doesn’t mean everyone else shouldn’t have the chance to appreciate it!</div>
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<span style="background-color: white; caret-color: rgb(117, 117, 117); text-align: left;">Every one of these previously stated movements is a compound movement. Compound movements are ones that include multiple muscle groups at once, which maximize your work efficiency. In plain English, you get the most benefits by focusing on compound movements. Take your time, focus on form, and get results.</span></div>
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<strong>Happy Training!</strong></div>
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<span style="color: #757575; font-family: "helvetica"; font-size: x-small;"><span style="caret-color: rgb(117, 117, 117);"><i>Written By:</i> Steven Bole, Strength and Conditioning Specialist</span></span></div>
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<span style="color: #757575; font-family: "helvetica"; font-size: x-small;"><span style="caret-color: rgb(117, 117, 117);"><i>Instagram</i>: @iamstevenbole</span></span></div>
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<span style="color: #757575; font-family: "helvetica"; font-size: x-small;"><b><span style="caret-color: rgb(117, 117, 117);"><i>Available</i></span><i style="caret-color: rgb(117, 117, 117);"> for appointments at our Yorkville location</i></b></span></div>
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Catalyst Front Deskhttp://www.blogger.com/profile/06562119758475495078noreply@blogger.com0tag:blogger.com,1999:blog-4077914034037998565.post-17205083495252287102019-03-15T10:47:00.000-04:002019-06-25T15:07:30.095-04:00Bulletproofing for Runners<br />
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Bulletproofing for Runners</h2>
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As the weather becomes warmer and we start to come out of our winter hibernation, the number of runners hitting the pavement is going to substantially increase. A new outdoor running season may mean breaking in some new gear, setting sights on new PBs and, most importantly, making sure you stay healthy throughout the season. </div>
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This article is for the novice, amateur and experienced runner, so sit back and dive in to learn how to keep yourselves strong and resilient throughout the running season!</div>
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<strong>Injury Mechanisms</strong></div>
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According to the literature, the largest predictor of an injury is a <strong>rapid increase in loading over a short period of time.</strong>The literature also proposes that <strong>60-80% of injuries </strong>are a result of <strong>training error</strong>, meaning that training load is responsible for causing injury. Interestingly, there is a lack of conclusive evidence in the literature linking running mechanics to injury. Many alterations in mechanics may actually be due to an injury itself, and it’s hard to conclude what came first; the injury or the change in mechanics. Classic chicken and the egg scenario.<br />
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Wait…am I saying that the way you train actually can influence your risk of injury? You would think this would be a very common thought, but it is often forgotten that training is a stress on the body that needs to be carefully monitored. Stress is needed to create change but we need an optimal amount to do so; not too little and not too much. We need to find the sweet spot and continue to discover where that sweet spot is as we get bigger, stronger and faster. We will take a closer look at using training variables to mitigate injury risk later on in this article</div>
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<strong>Load vs. Capacity</strong></div>
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<strong>Tissue capacity </strong>is dependant on multiple factors, including <strong>tissue strength</strong>, <strong>movement control </strong>(i.e., body awareness), <strong>mobility </strong>(active control of your range of motion) and <strong>history of previous injury</strong>. It is also influenced by some lesser known factors, including: </div>
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<li style="text-size-adjust: 100%;"><em>Non-musculoskeletal intrinsic risk profile</em><ul>
<li style="text-size-adjust: 100%;">Diet, age, BMI, genetics, medications (corticosteroids, anticonvulsants), hormonal changes (around menopause), and metabolic issues</li>
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<li style="text-size-adjust: 100%;"><em>Brain and central nervous system changes</em><ul>
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<li style="text-size-adjust: 100%;"><em>Psychosocial factors (the perception of pain)</em><ul>
<li style="text-size-adjust: 100%;">Stress, mood, fears, beliefs, motivation, and rehab behaviours</li>
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<strong>Training load </strong>can be broken down into 3 main subcategories that we can alter:<br />
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<li style="text-size-adjust: 100%;"><em>Volume</em>: How much (i.e., number of kilometres/miles in a given week)</li>
<li style="text-size-adjust: 100%;"><em>Frequency</em>: How often (i.e., how many times a week you are running)</li>
<li style="text-size-adjust: 100%;"><em>Intensity</em>: How hard (i.e., amount of effort of each run)</li>
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These are not the only training variables, but these are the ones that we can most easily record and modify to help avoid increasing the risk of injury throughout the running season.</div>
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Once a <strong>tissue has become injured</strong>, it inherently has a <strong>decreased ability to handle load</strong>, altering the capacity of the tissue. This means that there needs to be a <strong>gradual re-introduction of load </strong>to the tissue during the rehab process. </div>
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Have you ever taken a week or two off of training due to an injury and then gone back at the same training load only to find that the nagging pain or discomfort came back relatively quickly? That’s because the tissue didn’t have a chance to adapt with an appropriate loading strategy. “Zero to one hundred real quick” is only okay as a lyric in a Drake song, not when it comes to rehab and training. </div>
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<strong>Injury Prevention </strong></div>
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Injury prevention during a busy running season can be done by <strong>managing training load</strong>, while at the same time working to <strong>increase the tissue’s ability to manage load with</strong> <strong>strength training</strong>. The literature has recently proposed that one of the best ways to manage training load is to <strong>compare acute workload to chronic workload. </strong></div>
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<strong>Acute/chronic workload </strong>is a measurable indicator<strong> </strong>that compares the training load over the previous 4 weeks to the current week. By using <strong>rate of perceived exertion (RPE) </strong>of each run and multiplying it by the <strong>duration </strong>of each run, we are able to create an arbitrary unit that can be used to measure workload ratios. Rate of perceived exertion is a number out of 10 that is personally associated with the difficulty of that specific training bout.</div>
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Calculating training load for a single run would be as follows: </div>
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<strong>8.0 RPE x 20 minutes = 160 arbitrary units (this is your training load)</strong></div>
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Calculating the acute to chronic workload ratio would be as follows:</div>
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<strong>160 (average of the previous weeks training load) / 150 (average training load over previous 4 weeks)<br />= 1.07 (acute:chronic workload ratio)</strong></div>
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An increased risk of injury is associated with an acute:chonic workload of greater than 1.25 (with a significant increase in risk of injury when the ratio is greater than 1.5). <strong>The proposed “sweet spot” for training is between 0.8 to 1.25.</strong></div>
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<strong>Strength Training</strong></div>
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<strong>Strength training </strong>has been shown to <strong>improve running economy </strong>and <strong>decrease the risk of injury</strong>. There is strong evidence that strength training is the only way to expose tissues to the stress that is necessary for positive adaptation - which in this case is an increased capacity of the tissues. A <strong>high intensity approach </strong>of using 70% of 1RM<strong> </strong>(1 rep max) is <strong>more effective than a low intensity approach</strong>, however there need to be a gradual increase to that amount of weight. The main focus of strength training for runners should be on <strong>lower body muscular strength and muscular endurance, upper body posterior chain muscular endurance, and core muscular endurance</strong>. </div>
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<strong>Points to Remember:</strong></div>
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• Load > tissue capacity = tissue injury<br />
• Most common cause of injury in runners is due to training error (rapid increase in load over a short period of time)<br />
• Modifiable training factors are volume (how much), frequency (how often), and intensity (how hard)<br />
• Once a tissue is injured, it inherently has less ability to handle load<br />
• To avoid injury in runners, care should be taken to monitor load management and to participate in strength training<br />
• Use the acute:chronic workload ratio to avoid overtraining</div>
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<strong>If you have any questions about running training and how to make sure you are mitigating injury, come on in to Catalyst Health and one of our knowledgeable practitioners would be happy to help!</strong></div>
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<span style="text-align: start;"><i>Written By</i>: Dr. Dhanbir (Danny) Dulay, D.C., B.Sc. (Kin), CSCS</span></div>
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<span style="text-align: start;">Medical Acupuncture Practitioner </span></div>
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<span style="text-align: start;">Functional Range Release Practitioner</span></div>
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<span style="text-align: start;">Strength and Conditioning Specialist</span></div>
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<span style="text-align: start;"><i>Instagram: </i>@dulaydc</span></div>
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<span style="text-align: start;"><b>Available for appointments at our Richmond location Monday - Friday</b></span></div>
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Catalyst Front Deskhttp://www.blogger.com/profile/06562119758475495078noreply@blogger.com0tag:blogger.com,1999:blog-4077914034037998565.post-87301518458815497602019-02-15T10:30:00.000-05:002019-04-10T10:31:53.762-04:00Keeping Your New Year's Resolutions Past January!<h2>
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Keeping Your New Year's Resolutions Past January!</h2>
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Congratulations! You have just completed the first month of your New Year’s Resolutions. Now that January is over, how do you maintain your success moving forward? How do you hold yourself accountable for you goals? </div>
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<strong>Continue reading for tips on how to turn your resolutions into habits!</strong></div>
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<strong>Tip #1: Practice!</strong></div>
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On average, it takes 66 days to form a habit. That’s TWO months of incorporating your resolution into your daily routine to make it into a habit.</div>
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Think of the things you do every morning after waking up. For example: You wash your face, make coffee, brush your teeth, then head out for the day. These things have become so engrained in your daily routine that you don’t even have to consciously think of doing them. What is it that made these tasks into unconscious habits? PRACTICE!</div>
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At the beginning of your journey, you’ll have to consciously make an effort to act in line with your resolutions, but after a few months, these behaviours will become second nature.</div>
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If you feel like giving up, keep pushing through - you’re on the right track to success!</div>
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<strong>Tip #2: Recognize your Progress</strong></div>
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No matter how big or small your goals are, it’s important to recognize the steps you’ve taken to achieve them.</div>
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Try writing down small steps that you can take every day to achieve your ultimate goal. Whether it’s going to bed earlier at night, getting off one subway stop earlier so you can walk a few extra blocks, or packing a healthy lunch at work one day, every step is progress in the right direction. Documenting smaller goals towards your ultimate target is a great way to recognize your progress! Recognize when you’ve taken steps towards your goal, and celebrate these accomplishments!</div>
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<strong>Tip #3: Accountability</strong></div>
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Writing down your goals is a great way to hold yourself accountable. Try this trick: Take a piece of paper and write down each of your goals, then write when you want to reach them by. Tape this piece of paper somewhere you’ll see them every day. Frequently re-reading your goals will provide you with a reminder of what you're aspiring to do, and motivate you to continue! The more you read your goals and tell yourself that you will succeed, the more likely this will become!</div>
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Another way to hold yourself accountable is by telling a friend or family member about your goals. You can even commit to a goal with a friend! Working towards goals with another person can increase your motivation to achieve them, and it's a fun way to to so!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhumrWYE7E3UVPggeQ-TGQEdFALzzvuVj3G3pbCpBJSePX-JitrMkRtkK4ExAMeDoNHNcToeQKZQqhk_9EN4E33AQxmOUpjVW4IvMOhd77Fy2RWn7NRdt-DVkTvdfMcB2uWgkhY8eFWThyphenhyphenL/s1600/637548e9-b2bb-4d47-b8d1-4a5201fc034c.jpg" imageanchor="1" style="font-family: Times; font-size: medium; margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="360" data-original-width="400" height="288" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhumrWYE7E3UVPggeQ-TGQEdFALzzvuVj3G3pbCpBJSePX-JitrMkRtkK4ExAMeDoNHNcToeQKZQqhk_9EN4E33AQxmOUpjVW4IvMOhd77Fy2RWn7NRdt-DVkTvdfMcB2uWgkhY8eFWThyphenhyphenL/s320/637548e9-b2bb-4d47-b8d1-4a5201fc034c.jpg" width="320" /></a></div>
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<strong>Tip #4: Support</strong></div>
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Talking to family and friends about your goals is not only great for accountability, but it also provides an avenue for support. On the road to success, there are always barriers and hurdles to overcome, so a strong support system can ease this process. Depending on your goal, joining a support group can also be a great help!<br /><br />Be kind to yourself if you hit a roadblock, or if things aren’t going as quickly as you’d hoped. Achieving goals is a process, and overcoming barriers is part of the journey!</div>
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<span style="background-color: white; color: #757575; font-family: Helvetica; font-size: 16px; text-align: start;"><i>Written by</i>: Niko Mullings, Strength and Conditioning Specialist </span></div>
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Catalyst Front Deskhttp://www.blogger.com/profile/06562119758475495078noreply@blogger.com0tag:blogger.com,1999:blog-4077914034037998565.post-52100825279036726092018-12-15T09:54:00.000-05:002019-04-10T10:32:51.061-04:00How to Have a Happy, Healthy Holiday!<div class="separator" style="clear: both; text-align: center;">
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How to Have a Happy, Healthy Holiday!</h2>
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Yo!</div>
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<span style="background-color: white; color: grey; font-family: "helvetica"; font-size: 16px;">It’s that time of year again. The winter holidays. You know what that means: Time for parties, shopping, vacations, celebrations, family, friends, good tidings to all….and goodbye health and fitness lifestyle. The winter holidays are the hardest time of year to maintain your fitness. Between all of the cookies, the pumpkin pie, the turkey, the eggnog (or whatever drink you’ve selected to be your holiday choice this year), not only do we find it hard to make time for the gym, but we also have a plethora of delicious unhealthy options to eat. Fear not friends, for I have a solution. A way you can maintain your gains during the remaining December days: Sleep till January.</span><br />
<span style="background-color: white; color: grey; font-family: "helvetica"; font-size: 16px;">Okay, I’m kidding. Below however are some real tips that you can use to stay strong and not ruin 11 1/2 months of hard work </span><a dir="ltr" href="https://www.blogger.com/u/3/null" style="background-color: white; color: #00add8; font-family: Helvetica; font-size: 16px; text-decoration-line: underline; text-size-adjust: 100%;">in 2 weeks</a><span style="background-color: white; color: grey; font-family: "helvetica"; font-size: 16px;">. Behold the Catalyst Health How to Have a Happy Healthy Holiday...blog. Here we go.</span><br />
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<strong>Step 1 : Don’t Avoid Meals</strong> </div>
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<tr><td class="mcnTextBlockInner" style="padding-top: 9px; text-size-adjust: 100%;" valign="top"><table align="left" border="0" cellpadding="0" cellspacing="0" class="mcnTextContentContainer" style="border-collapse: collapse; max-width: 100%; min-width: 100%; text-size-adjust: 100%; width: 100%px;"><tbody>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioeColuXQMAwHIxibWDX_BsKsoUXTbuVJ2hPYqBbHMUUMUUD7TgEvjF7FmLmc375g1ATl_ETKHh8ZNp6rgU6kNMXhnvXYnLVDAnQ4N0m8Hp7j2sbYIcSw9ffgtTGLFlWA8cNo_Lzry2iBT/s1600/5b306e0b-e635-43a6-8c2b-e444aa4f123e.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="267" data-original-width="400" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioeColuXQMAwHIxibWDX_BsKsoUXTbuVJ2hPYqBbHMUUMUUD7TgEvjF7FmLmc375g1ATl_ETKHh8ZNp6rgU6kNMXhnvXYnLVDAnQ4N0m8Hp7j2sbYIcSw9ffgtTGLFlWA8cNo_Lzry2iBT/s320/5b306e0b-e635-43a6-8c2b-e444aa4f123e.jpg" width="320" /></a></div>
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<strong>Step 2: Drink Lots of Water! </strong></div>
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<tr><td class="mcnTextBlockInner" style="padding-top: 9px; text-size-adjust: 100%;" valign="top"><table align="left" border="0" cellpadding="0" cellspacing="0" class="mcnTextContentContainer" style="border-collapse: collapse; max-width: 100%; min-width: 100%; text-size-adjust: 100%; width: 100%px;"><tbody>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGrCfCaPY9pPaO66eIn5PNOa_g9ZqkOMeyc4d1IPIZPRwazNzvNSP4NTprFbZI7kPGSYgloy_HcyMfn_LsGallxJ4-TjZA8tFfhXrddiq6aRQWaNuhnhsAgNLpXuq4b_KHu-U3e-9URRDT/s1600/e50e3d9f-28f3-495f-a687-7db942cf0a76.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="286" data-original-width="400" height="228" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGrCfCaPY9pPaO66eIn5PNOa_g9ZqkOMeyc4d1IPIZPRwazNzvNSP4NTprFbZI7kPGSYgloy_HcyMfn_LsGallxJ4-TjZA8tFfhXrddiq6aRQWaNuhnhsAgNLpXuq4b_KHu-U3e-9URRDT/s320/e50e3d9f-28f3-495f-a687-7db942cf0a76.jpg" width="320" /></a></div>
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<strong>Step 3: Don’t Forget to Work Out! </strong></div>
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<tr><td class="mcnTextContent" style="line-height: 24px; padding: 0px 18px 9px; text-size-adjust: 100%; word-break: break-word;" valign="top"><span style="color: grey; font-family: "helvetica";">A lot of families have holiday traditions: Christmas movie watching, singing Christmas carols, the annual Yeboah family dance off (it’s a real thing) etc. One thing most families don’t have: Holiday gym session. Because of all that is going this time of year, our workout schedule gets messed up and we tend to sacrifice our fitness for our fun. I’m here to let you know you can have both! Make your holiday workouts a priority! If time is an issue, shorten your workouts, but don’t skip them. Change it from one hour of weights to 30 minutes of HIIT work. Shorter workouts will help you stay consistent and keep you in track. Also, find a holiday workout friend. Having someone join you over the next few weeks is a great way to be held accountable and can be the most fun way to burn fat during the holidays. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcn8z3_EKr0gSll0oTXonVa2dzXSJkcE9CrcZqfRI_DivEk5HQPxHQv9sxTUq1mUzD2YSyyg85RL44D1aRjS1KP21sPDkMZYShzxG7kiyxVdQnkxrXGhCqfbYABJUmD2D1CLQsJjLAzY1q/s1600/73393220-3027-4b8a-a7ca-6e0af14948d2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="411" data-original-width="750" height="175" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcn8z3_EKr0gSll0oTXonVa2dzXSJkcE9CrcZqfRI_DivEk5HQPxHQv9sxTUq1mUzD2YSyyg85RL44D1aRjS1KP21sPDkMZYShzxG7kiyxVdQnkxrXGhCqfbYABJUmD2D1CLQsJjLAzY1q/s320/73393220-3027-4b8a-a7ca-6e0af14948d2.jpg" width="320" /></a></div>
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<strong>Step 4: Eat Holiday Treats! </strong></div>
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<tr><td class="mcnTextContent" style="line-height: 24px; padding: 0px 18px 9px; text-size-adjust: 100%; word-break: break-word;" valign="top"><span style="color: grey; font-family: "helvetica";">It’s almost inevitable that we’ll be eating some type of holiday desert this month. Totally cool. I get it. I do it (lots), BUT if your goal is to keep the holiday pounds down, try limiting yourself to only seasonal treats. Eat the things that you only have during the holiday season, instead of things you can get all the time. Christmas treats, Hanukkah eats, or Kwanza snacks get a big YES from me. Regular chocolate bars or candies you can get all year: NO. Also, try to just have a little bit. A good way to do that is to eat a holiday treat only after having had a full (healthy) meal. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbpR4_kR-tDrpJaR-anU5tQqZHcXLJiACowAscuD4i3sveJm-5Ro5CABB-D03kZY2Ve3CI5Bfo4ZQIkjEs5W2KPdvobFZZ20fTC_6DHgeUKNa_u3vQRMXv7kloDC2AQ3rWiUPC3Q6x8kpt/s1600/24a6f347-0447-4746-9f65-da82d27fca3c.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="273" data-original-width="400" height="218" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbpR4_kR-tDrpJaR-anU5tQqZHcXLJiACowAscuD4i3sveJm-5Ro5CABB-D03kZY2Ve3CI5Bfo4ZQIkjEs5W2KPdvobFZZ20fTC_6DHgeUKNa_u3vQRMXv7kloDC2AQ3rWiUPC3Q6x8kpt/s320/24a6f347-0447-4746-9f65-da82d27fca3c.jpg" width="320" /></a></div>
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<strong>Step 5: Don’t Stress</strong></div>
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<tr><td class="mcnTextContent" style="line-height: 24px; padding: 0px 18px 9px; text-size-adjust: 100%; word-break: break-word;" valign="top"><span style="color: grey; font-family: "helvetica";">As busy and fun a time of year it is, it can also be a more stressful time for some. Stress leads to raised levels of the hormone cortisol, which has been shown to increase your appetite, and make you crave foods with more sugar and fat. Everyone deals with stress differently, but seeking out ‘comfort food’ is a definite deterrent to sticking with those holiday health and fitness goals. Instead of seeking comfort in food, do things or be with people that help put you at ease. Take a nice walk outside in the daytime. Make a schedule for your activities and stick to it. Leave the party early. Prioritize sleep (it’s important). Do things that make you laugh uncontrollably. Go phone free for a few hours one day. Listen to your favourite holiday music. Think positive and know that everything doesn’t have to be perfect for it to turn out perfectly. :D</span><br />
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<span style="color: grey; font-family: "helvetica"; text-align: start;"><i>Written by</i>: Kevin Yeboah, Strength & Conditioning Specialist</span><br />
<span style="color: grey; font-family: "helvetica"; text-align: start;"><i>Instagram: </i>@theyeboah</span></div>
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<span style="color: grey; font-family: "helvetica"; text-align: start;"><b>Available for appointments at our Yorkville location Monday - Saturday</b></span></div>
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<span style="background-color: white; color: grey; font-family: "helvetica"; font-size: 16px;"><span id="goog_154541876"></span><span id="goog_154541877"></span><br /></span>Catalyst Front Deskhttp://www.blogger.com/profile/06562119758475495078noreply@blogger.com0tag:blogger.com,1999:blog-4077914034037998565.post-87409197257431134352018-10-31T13:43:00.000-04:002018-11-01T15:10:56.936-04:00Neck Pain at Work<h2>
<span style="color: #073763; font-size: x-large;"><b>Neck Pain at Work</b></span></h2>
<span style="color: #073763;">Extended periods of sitting at work can lead to many different painful symptoms in</span><br />
<span style="color: #073763;">the body. A common area of complaint is the neck. Neck pain can be due to several</span><br />
<span style="color: #073763;">different mechanisms, the most common being postural related. In this blog post we</span><br />
<span style="color: #073763;">will discuss general neck anatomy, what structures may be contributing to pain, and</span><br />
<span style="color: #073763;">some simple strategies to help combat these symptoms.</span><br />
<span style="color: #073763; font-size: large;"><br /></span>
<span style="color: #073763; font-size: large;"><span style="caret-color: rgb(7, 55, 99);"><b>Some Basic Anatomy Explained..</b></span></span><br />
<span style="color: #073763;">Our spine is made up of 3 sections: the cervical spine (neck), the thoracic spine (mid</span><br />
<span style="color: #073763;">back) and lumbar spine (low back). Each section has various structures (muscles,</span><br />
<span style="color: #073763;">ligaments, etc.) attached to it and various nerves/vessels exiting the spinal cord at</span><br />
<span style="color: #073763;">each level. The natural curve of the cervical and lumbar spine is called lordosis and</span><br />
<span style="color: #073763;">the curve of the thoracic spine is called kyphosis. When sitting with poor posture for</span><br />
<span style="color: #073763;">extended periods, the thoracic spine can become stiff and rounded forward. This</span><br />
<span style="color: #073763;">results in a greater resting cervical lordosis, forward head posture and forward</span><br />
<span style="color: #073763;">rounding of the shoulders, known as “Upper-Crossed Syndrome”.</span><br />
<span style="color: #073763;"><br /></span>
<span style="color: #073763;">Upper-Crossed Syndrome is defined as alternating groups of tight/weak muscles in</span><br />
<span style="color: #073763;">a crossing pattern (see image). This posture can also lead to other injuries with</span><br />
<span style="color: #073763;">certain activities (such as weight training). Certain muscles become weak, including</span><br />
<span style="color: #073763;">the deep neck flexors, rhomboids, and lower trapezius. The muscles that are tight</span><br />
<span style="color: #073763;">tend to be the pain generating structures. These include the levator scapulae, upper</span><br />
<span style="color: #073763;">trapezius, and pectoralis major/minor. Stretching these specific muscle groups can</span><br />
<span style="color: #073763;">help alleviate some symptoms at work, but they may not be the only aspect that</span><br />
<span style="color: #073763;">needs to be addressed in the system. Seeking care from a health professional may be</span><br />
<span style="color: #073763;">warranted to create a treatment plan specific to your individual needs (e.g. doing an</span><br />
<span style="color: #073763;">ergonomic assessment of your work station).</span><br />
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<span style="color: #073763;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWDnbCizxIb9XwP9P6F9Ci_aj72cSMtNW5xE0k5Dzt367H_X5cvEM8Ce99VP02cjVYMQ3Y6PTFIDR6ygseaWRj814Fu43DJORx18UsLfrLMhfEblM7Hkp6VxGH9Cpd0mNXr6gI7ieaHC3S/s1600/Picture1.png" imageanchor="1"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWDnbCizxIb9XwP9P6F9Ci_aj72cSMtNW5xE0k5Dzt367H_X5cvEM8Ce99VP02cjVYMQ3Y6PTFIDR6ygseaWRj814Fu43DJORx18UsLfrLMhfEblM7Hkp6VxGH9Cpd0mNXr6gI7ieaHC3S/s320/Picture1.png" width="320" /></a></span></div>
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<br />
<div style="text-align: center;">
<span style="color: #073763;"><span style="font-size: xx-small;">https://www.practo.com/healthfeed/upper-cross-syndrome-and-its-clinical-presentation-29943/post</span></span></div>
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<span style="color: #073763; font-size: large;"><b>How to Fight Back!</b></span></div>
<span style="color: #073763;">Frequent breaks from sitting should be taken throughout the day to give your body</span><br />
<span style="color: #073763;">a break from static sitting posture. This can be implemented several ways to make</span><br />
<span style="color: #073763;">sure your posture breaks are met, but productivity does not suffer. One simple way</span><br />
<span style="color: #073763;">is to drink more water (preferably out of a small to medium sized water bottle). This</span><br />
<span style="color: #073763;">way you will have to get up to fill up the water bottle more frequently, creating</span><br />
<span style="color: #073763;">posture breaks. Some people prefer to just stand up and move around every 30-50</span><br />
<span style="color: #073763;">minutes. There are always new ideas and strategies to help with this.</span><br />
<span style="color: #073763;">The ergonomics of your workspace should also be looked at to determine if there is</span><br />
<span style="color: #073763;">anything that can be improved upon. The image below is taken from the Ontario</span><br />
<span style="color: #073763;">Chiropractic Association website and shows some general guidelines to follow with</span><br />
<span style="color: #073763;">regards to ergonomics in the workplace (in regards to sitting).</span><br />
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<span style="color: #073763;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhww0I59iq9LjkAQacOLzBj2BML6thJHBPmfGqRi_ECxEHLzXNBYxiR0rQeBateRgPG32Oe1J-gmzBRz5p1GvBwUltnUP_I9aFe7ojhDlNaUHTf-QUPTvwopXjlIZX4l9P0WKGGHsHFcMqJ/s1600/Picture1.png" imageanchor="1"><img border="0" height="231" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhww0I59iq9LjkAQacOLzBj2BML6thJHBPmfGqRi_ECxEHLzXNBYxiR0rQeBateRgPG32Oe1J-gmzBRz5p1GvBwUltnUP_I9aFe7ojhDlNaUHTf-QUPTvwopXjlIZX4l9P0WKGGHsHFcMqJ/s320/Picture1.png" width="320" /></a></span></div>
<div style="text-align: center;">
<span style="color: #073763; font-size: xx-small;">http://www.chiropractic.on.ca/wp-content/uploads/Office-Ergonomics-Pager-Apr17-v2.pdf</span></div>
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<span style="color: #073763; font-size: xx-small;"><br /></span></div>
<span style="color: #073763;">Standing desks have become popular because they allow you to go from sitting to</span><br />
<span style="color: #073763;">standing while still continuing to work. However, this option is not for everyone and</span><br />
<span style="color: #073763;">is not always feasible.</span><br />
<span style="color: #073763;"><br /></span>
<span style="color: #073763; font-size: large;"><b>Don’t Forget to Stretch!</b></span><br />
<span style="color: #073763;">As mentioned above, stretching can be beneficial to help alleviate symptoms while</span><br />
<span style="color: #073763;">at work. Below are stretches for the 3 major tight muscles involved in neck pain</span><br />
<span style="color: #073763;">related to upper-crossed syndrome. I have also included one drill for thoracic spine</span><br />
<span style="color: #073763;">mobility. All of these can easily be done at the office. The stretches should all be held</span><br />
<span style="color: #073763;">for 20-30 seconds and can be performed as needed throughout the day.</span><br />
<span style="color: #073763;"><br /></span>
<span style="color: #073763;"><i>Upper Trapezius</i></span><br />
<span style="color: #073763;">The upper portion of the trapezius can become dominant over the lower portion</span><br />
<span style="color: #073763;">with upper-crossed syndrome. The main functions of the upper portion of the</span><br />
<span style="color: #073763;">trapezius muscle are to elevate the scapulae (shoulder blades), bend the head to the</span><br />
<span style="color: #073763;">side (when only one side activates) and extend the neck (when both sides activate).</span><br />
<span style="color: #073763;"><br /></span>
<span style="color: #073763;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpe0f3N84xtgAWpWCcHoje8hZqFlJ8WKyO4FhfhtdESsD6v4_Vclzt0zNCpNpE0bdaECpW5TsS4bEK4SqnBklc26iCIWS8m4PJNh-ZPwMqjdRPTtCFuPoohoVhw55WM4GM7saDC2ofAGiU/s1600/Picture1.png" imageanchor="1"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpe0f3N84xtgAWpWCcHoje8hZqFlJ8WKyO4FhfhtdESsD6v4_Vclzt0zNCpNpE0bdaECpW5TsS4bEK4SqnBklc26iCIWS8m4PJNh-ZPwMqjdRPTtCFuPoohoVhw55WM4GM7saDC2ofAGiU/s200/Picture1.png" width="190" /></a></span><br />
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<span style="color: #073763;">TO STRETCH:</span><br />
<span style="color: #073763;">1. Bend the head to the opposite side of trap you wish to stretch (stretching left</span><br />
<span style="color: #073763;">trap, bend head to the right).</span><br />
<span style="color: #073763;">2. Use the hand on the same side to pull the head further into the stretch</span><br />
<span style="color: #073763;">3. The above may be enough, but to increase the stretch, put the arm on same</span><br />
<span style="color: #073763;">side as the stretch behind your back</span><br />
<span style="color: #073763;"><br /></span>
<span style="color: #073763;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGsxwxsnT3yE1V0new1inmWN5NGkT239FBU2lTFZN_PFYUF985ABNrh9fNuZqX4PYZ6FRhzgLFZi5lT26cWWhjLt50N4meiilbpRAVYXrz73F7W039pegB1kdfKxIdK8Lti_UDmKdesJU0/s1600/Screen+Shot+2018-11-01+at+1.35.33+PM.png" imageanchor="1"><img border="0" height="128" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGsxwxsnT3yE1V0new1inmWN5NGkT239FBU2lTFZN_PFYUF985ABNrh9fNuZqX4PYZ6FRhzgLFZi5lT26cWWhjLt50N4meiilbpRAVYXrz73F7W039pegB1kdfKxIdK8Lti_UDmKdesJU0/s400/Screen+Shot+2018-11-01+at+1.35.33+PM.png" width="400" /></a></span><br />
<span style="color: #073763;"><br /></span>
<span style="color: #073763;"><i>Levator Scapulae</i></span><br />
<span style="color: #073763;">This muscle is often very tight with upper-crossed syndrome and can feel like a</span><br />
<span style="color: #073763;">painful knot deep in the middle of the upper trapezius. The muscle actually begins at</span><br />
<span style="color: #073763;">the transverse processes of the first 4 cervical vertebrae (directly related to cervical</span><br />
<span style="color: #073763;">spine function) and inserts on the scapula (shoulder blade) on the inside top corner.</span><br />
<span style="color: #073763;"><br /></span>
<span style="color: #073763;">The major function is to not only extend (working together) and bend the neck (only</span><br />
<span style="color: #073763;">one side activating), but also to elevate the scapula.</span><br />
<span style="color: #073763;"><br /></span>
<span style="color: #073763;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEOcZkf3EYQqsGeufrqZvuIjW5Hy1qTTF5gDrbk0DSRNeGQB4QXADfiyt94_dYoJlSqH0hZmPRL81vVQAQ50dw-GyZ45U8Nxu-2ucvhw3FCZuHvRaDaRdU0gVgtpESRacjk9CsdIxB3kK8/s1600/Picture1.png" imageanchor="1"><img border="0" height="189" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEOcZkf3EYQqsGeufrqZvuIjW5Hy1qTTF5gDrbk0DSRNeGQB4QXADfiyt94_dYoJlSqH0hZmPRL81vVQAQ50dw-GyZ45U8Nxu-2ucvhw3FCZuHvRaDaRdU0gVgtpESRacjk9CsdIxB3kK8/s200/Picture1.png" width="200" /></a></span><br />
<br />
<span style="color: #073763;">TO STRETCH:</span><br />
<span style="color: #073763;">1. Bend head to the side and rotate towards opposite armpit of the side you</span><br />
<span style="color: #073763;">wish to stretch (bend and rotate to the right if you wish to stretch the left)</span><br />
<span style="color: #073763;">2. Use hand on the same side to pull further into the stretch</span><br />
<span style="color: #073763;">3. This may be enough, but to increase the stretch, lift up the arm on the side of</span><br />
<span style="color: #073763;">the stretch and place hand behind neck</span><br />
<span style="color: #073763;"><br /></span>
<span style="color: #073763;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipSlPa_Ftf2L2BUhbyRWzSYb6nYMNcESJg8-l-pzWiLtw832zbguLwz6cRrorPbdY8kzEzdzFyjzYMx0lTb_ae5yVdb8ePBFG5dplX7B3mQhB1LNRoEU86P3l0GFfsLyrBpF4vEylNz2oz/s1600/Screen+Shot+2018-11-01+at+1.35.59+PM.png" imageanchor="1"><img border="0" height="113" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipSlPa_Ftf2L2BUhbyRWzSYb6nYMNcESJg8-l-pzWiLtw832zbguLwz6cRrorPbdY8kzEzdzFyjzYMx0lTb_ae5yVdb8ePBFG5dplX7B3mQhB1LNRoEU86P3l0GFfsLyrBpF4vEylNz2oz/s400/Screen+Shot+2018-11-01+at+1.35.59+PM.png" width="400" /></a></span><br />
<span style="color: #073763;"><br /></span>
<span style="color: #073763;"><i>Pectoralis Minor</i></span><br />
<span style="color: #073763;">This muscle is underneath the larger pectoralis major. This muscle stabilizes the</span><br />
<span style="color: #073763;">scapula as well as contributes to its movement. With upper-crossed syndrome, this</span><br />
<span style="color: #073763;">muscle will shorten and pull the shoulders forward.</span><br />
<span style="color: #073763;"><br /></span>
<span style="color: #073763;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilc-fHAxESuNmhz8DUyExPyijMYYo8_qd6G0E98b0D25eNfpMYDnEhqXUUuW_yRsZyUGyfGWyxgJx2yD8zyH8xv72RaKHO92eTiRI8Jr9cJoJ3tRhlGmcoj6EJxaUwlrVJWUmNzkDfp214/s1600/Picture1.png" imageanchor="1"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilc-fHAxESuNmhz8DUyExPyijMYYo8_qd6G0E98b0D25eNfpMYDnEhqXUUuW_yRsZyUGyfGWyxgJx2yD8zyH8xv72RaKHO92eTiRI8Jr9cJoJ3tRhlGmcoj6EJxaUwlrVJWUmNzkDfp214/s200/Picture1.png" width="138" /></a></span><br />
<span style="color: #073763;"><br /></span>
<span style="color: #073763;">TO STRETCH:</span><br />
<span style="color: #073763;">1. Set up in a classic pectoral stretch, with the side you wish to stretch by the</span><br />
<span style="color: #073763;">wall</span><br />
<span style="color: #073763;">2. Move in closer to the wall so that your armpit is 3-4 inches from the wall</span><br />
<span style="color: #073763;">3. Slowly slide the hand up the wall and hold (stretch should be felt deep under</span><br />
<span style="color: #073763;">the pectoralis major).</span><br />
<span style="color: #073763;"><br /></span>
<span style="color: #073763;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDFmx0e-vkxGxsbYXZWcYbSgT1anNJrz6PvyF5ejko-QBDb6IAph8tjJjf3LwuulvoBDLwZcmzqYAHsyRN9p_culKe9difz7et9cY7n4tJWhTIcqw2dwx4B0H3rkA9vsk6ki-z-UH7Dbg4/s1600/Screen+Shot+2018-11-01+at+1.41.08+PM.png" imageanchor="1"><img border="0" height="204" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDFmx0e-vkxGxsbYXZWcYbSgT1anNJrz6PvyF5ejko-QBDb6IAph8tjJjf3LwuulvoBDLwZcmzqYAHsyRN9p_culKe9difz7et9cY7n4tJWhTIcqw2dwx4B0H3rkA9vsk6ki-z-UH7Dbg4/s320/Screen+Shot+2018-11-01+at+1.41.08+PM.png" width="320" /></a></span><br />
<span style="color: #073763;"><br /></span>
<span style="color: #073763;"><i>Thoracic Spine Mobility</i></span><br />
<span style="color: #073763;">How well the thoracic spine moves needs to be addressed when your occupation</span><br />
<span style="color: #073763;">involves sitting for extended periods of time. There are many different drills that</span><br />
<span style="color: #073763;">can be done to work on this, but the below drill can be performed sitting at your</span><br />
<span style="color: #073763;">desk at work. You are going to fully round the shoulders and mid back into full</span><br />
<span style="color: #073763;">flexion, bending the head forward. Then slowly extend through the spine (pull the</span><br />
<span style="color: #073763;">chest forward), extend the head back and bring the arms back with your hands</span><br />
<span style="color: #073763;">turned out. This can be repeated for 5-6 slow repetitions. This is similar to the pose</span><br />
<span style="color: #073763;">in yoga cat-cow.</span><br />
<span style="color: #073763;"><br /></span>
<span style="color: #073763;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgi6Ub50QttQH5yWO8hsunyQFYq3EDRmSI3sBtOxndsm3lDKvJ2eSolsiPGhYKmwt8Z5PUSu02CpFMt2QsZk-D9sIIjQ8X1Ea_jY296VZl02CQXEQcZSD-rLZlfYXX50SbUJ8UH4zlDkFcf/s1600/Screen+Shot+2018-11-01+at+1.41.57+PM.png" imageanchor="1"><img border="0" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgi6Ub50QttQH5yWO8hsunyQFYq3EDRmSI3sBtOxndsm3lDKvJ2eSolsiPGhYKmwt8Z5PUSu02CpFMt2QsZk-D9sIIjQ8X1Ea_jY296VZl02CQXEQcZSD-rLZlfYXX50SbUJ8UH4zlDkFcf/s320/Screen+Shot+2018-11-01+at+1.41.57+PM.png" width="320" /></a></span><br />
<span style="color: #073763;"><br /></span>
<span style="color: #073763;">I hope you find these strategies useful to help with neck pain you may be</span><br />
<span style="color: #073763;">experiencing at work! For more information or to learn more about the treatment</span><br />
<span style="color: #073763;">options offered at Catalyst Health, feel free to contact any of the practitioners or</span><br />
<span style="color: #073763;">myself for more information. Thanks for reading!</span><br />
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<span style="color: #073763;"><b>Dr. Jonathon Perry DC</b></span><br />
<span style="color: #073763; font-size: x-small;"><i>Chiropractor</i></span><br />
<span style="color: #073763; font-size: x-small;"><i>Functional Integrated Acupuncture </i></span><br />
<span style="color: #073763; font-size: x-small;"><i>Athletic Movement Assessment </i></span><br />
<span style="color: #073763; font-size: x-small;"><i>Fascial Abrasion Technique </i></span><br />
<span style="color: #073763; font-size: x-small;"><i>Dynamic Neuromuscular Stabilization - Exercise 1/Weightlifting </i></span><br />
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<span style="color: #073763; font-size: xx-small;">References</span><br />
<span style="color: #073763; font-size: xx-small;">1. Muscolino, J. (2015). Upper crossed syndrome. Journal of the Australian Traditional-</span><br />
<span style="color: #073763; font-size: xx-small;">Medicine Society, 21(2), 80.</span><br />
<span style="color: #073763; font-size: xx-small;">2. Silva, A. G., Punt, T. D., Sharples, P., Vilas-Boas, J. P., &amp; Johnson, M. I. (2009). Head posture</span><br />
<span style="color: #073763; font-size: xx-small;">and neck pain of chronic nontraumatic origin: a comparison between patients and pain-free</span><br />
<span style="color: #073763; font-size: xx-small;">persons. Archives of physical medicine and rehabilitation,90(4), 669-674.</span><br />
<span style="color: #073763; font-size: xx-small;">3. Cunha, A. C. V., Burke, T. N., França, F. J. R., &amp; Marques, A. P. (2008). Effect of global</span><br />
<span style="color: #073763; font-size: xx-small;">posture reeducation and of static stretching on pain, range of motion, and quality of life in</span><br />
<span style="color: #073763; font-size: xx-small;">women with chronic neck pain: a randomized clinical trial.Clinics, 63(6), 763-770.</span>Catalyst Front Deskhttp://www.blogger.com/profile/06562119758475495078noreply@blogger.com0tag:blogger.com,1999:blog-4077914034037998565.post-51739675450108209352018-09-15T15:10:00.000-04:002018-11-02T15:20:47.053-04:00Mobility<div class="MsoNormal" style="margin: 0cm 0cm 0.0001pt;">
<span style="color: #20124d; font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;"><b>How do we prevent injuries?</b></span><o:p></o:p></span></div>
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<span style="color: #20124d; font-family: "georgia" , "times new roman" , serif;">With the arrival of summer, we are all grinding out our fitness routines. Catalyst workouts, outdoor runs, classes, golf...you name it. Then BOOM! We get injured. <o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim2rY4_gcOeQ7zk8OVY_bkaVfCWL7Aehku_IUjhz5CnhHu_mF7DGyLAVLBPkIipodZkM5m_rWl7auN_w6WLdrYwJVZ7aqNCjSzrg6NXW2xEK0RmzILSjvCvDuIZUJgarulGsbCwW6Jlmko/s1600/IMG_7792.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim2rY4_gcOeQ7zk8OVY_bkaVfCWL7Aehku_IUjhz5CnhHu_mF7DGyLAVLBPkIipodZkM5m_rWl7auN_w6WLdrYwJVZ7aqNCjSzrg6NXW2xEK0RmzILSjvCvDuIZUJgarulGsbCwW6Jlmko/s400/IMG_7792.jpg" width="400" /></a><span style="color: #20124d; font-family: "georgia" , "times new roman" , serif;">Nothing pumps the brakes on your fitness progress (and that summer body) like being hit with an injury. So then the question is… how do we best prevent injuries? <o:p></o:p></span></div>
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<span style="color: #20124d; font-family: "georgia" , "times new roman" , serif;"><i>Is it warming up? Is it cooling down? Is it stretching?</i><o:p></o:p></span></div>
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<span style="color: #20124d; font-family: "georgia" , "times new roman" , serif;">What’s interesting is that you don’t see other species having to stretch before performing an explosive task in order to avoid injury. Imagine watching Discovery Channel and then you see this:<o:p></o:p></span></div>
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<span style="color: #20124d; font-family: "georgia" , "times new roman" , serif;">“Here we have the cheetah hunting its prey in the open savannah planes…wait, there he goes chasing the wild gazelle, the cheetah’s hot on his tail, he’s closing in…and oh no…he’s pulled up…he’s pulled a hamstring!”<o:p></o:p></span></div>
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<span style="color: #20124d; font-family: "georgia" , "times new roman" , serif;">We don't hear that because it's not all about stretching. It’s not all about this idea that we need to warm up and cool down. Those are definitely components that we can take advantage of to help keep our body safe, but it's really about how we live our day-to-day lives. It’s about how we <b><u>stay ready.</u></b></span></div>
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<b><span style="color: #20124d; font-family: "georgia" , "times new roman" , serif;">Do you know the difference between Mobility and Flexibility? <o:p></o:p></span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWTEMi-rXZZT1IWMnn81OujRk5bnjM-5FlqQZu8ro2hKELaRvNL7pRYn6q9dpDo7K6F80UepIk49KOFccGllXC5BTM_nHkjkYjBNASr3fwuFoFN_rXYZGEhVtErjipmcOhUOBrLXocderp/s1600/IMG_7790.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWTEMi-rXZZT1IWMnn81OujRk5bnjM-5FlqQZu8ro2hKELaRvNL7pRYn6q9dpDo7K6F80UepIk49KOFccGllXC5BTM_nHkjkYjBNASr3fwuFoFN_rXYZGEhVtErjipmcOhUOBrLXocderp/s320/IMG_7790.jpg" width="224" /></a><span style="color: #20124d; font-family: "georgia" , "times new roman" , serif;">As a simple test, try to accumulate ten minutes at the bottom of a squat. Feet just inside hip width apart and flat on the floor, neutral spine and chest proud. Now stay there for 10-min. If you are unable to get into this position, or have trouble staying there…then your body is not functioning optimally. And for the record, holding this position while white-knuckled and red-faced doesn’t mean you have completed the test successfully. If you’re not relaxed and breathing normally – then you don’t own the position. <o:p></o:p></span></div>
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<span class="ilfuvdyz8quc"><span style="color: #20124d; font-family: "georgia" , "times new roman" , serif;"><b>Flexibility</b>is the passive ability of your soft tissue (muscles) to stretch. <o:p></o:p></span></span></div>
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<span style="color: #20124d; font-family: "georgia" , "times new roman" , serif;"><span class="ilfuvdyz8quc"><b>Mobility</b>, on the other hand is much more important. It can be called one’s “ACTIVE usable range of motion”. Mobility contains many elements that contribute to movement with full range of motion - including muscle tissue, joint capsules, and motor control. </span>Flexibility merely is a component of mobility.<span class="ilfuvdyz8quc"><o:p></o:p></span></span></div>
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<strong><span style="color: #20124d; font-family: "georgia" , "times new roman" , serif;">Remember This!<o:p></o:p></span></strong></div>
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<span style="color: #20124d; font-family: "georgia" , "times new roman" , serif;"><strong>Flexibility:</strong>length of your muscle<strong><o:p></o:p></strong></span></div>
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<span style="color: #20124d; font-family: "georgia" , "times new roman" , serif;"><strong>Mobility:</strong>how your joint actually moves</span></div>
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<span style="color: #20124d; font-family: "georgia" , "times new roman" , serif;"><strong>Therefore, </strong>a person with great mobility is able to perform functional movement patterns with no restrictions in the range of motion (ROM). A flexible person may or may not have the core strength, balance, or coordination to perform the same functional movements as the person with great mobility. It’s basically useless to have a high level of flexibility if your mobility is constricted by other factors.</span></div>
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<b><u><span style="font-size: 12pt;"><span style="color: #20124d; font-family: "georgia" , "times new roman" , serif;">Stiff upper back while driving? Tight hips?<o:p></o:p></span></span></u></b></div>
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<span style="color: #20124d; font-family: "georgia" , "times new roman" , serif;">So, why should you care? Beyond just working out in the gym, both mobility and flexibility affect your joint health in everyday life as well. Think about it this way: if you have a general mobility problem that affects how you move, your body isn’t going to be functioning in the way that it’s supposed to. Over time you can suffer more wear-and-tear and general discomfort. Also, when you’re exercising you are essentially performing these faulty movements under higher intensity and greater stress, so painful injuries can accumulate over time. <o:p></o:p></span></div>
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<b><i><span style="color: #20124d; font-family: "georgia" , "times new roman" , serif;">Mobility is an indication of how well we can actually move as humans. <o:p></o:p></span></i></b></div>
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<span style="color: #20124d; font-family: "georgia" , "times new roman" , serif;">The most common areas of reduced mobility occur in the hips, shoulders, ankles and upper back. <o:p></o:p></span></div>
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<b><i><span style="color: #20124d; font-family: "georgia" , "times new roman" , serif;">“Practice doesn't make perfect, practice makes it permanent”<o:p></o:p></span></i></b></div>
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<i><span style="color: #20124d; font-family: "georgia" , "times new roman" , serif;">- author unknown (about a thousand people take credit for this quote…I am not one of them). <o:p></o:p></span></i></div>
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<span style="color: #20124d; font-family: "georgia" , "times new roman" , serif;">True mobility requires actual movement in order to train the joints, musculature and even the central nervous system. To fix an issue of mobility, you need motion and consistency. Adding in mobility work on a <u>daily basis </u>is the key to being in a state of readiness. <o:p></o:p></span></div>
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<span style="font-size: 12pt;"><span style="color: #20124d; font-family: "georgia" , "times new roman" , serif;">To find out more on this topic, and how to address your specific concerns, feel free to reach out to one of the mobility specialists at Catalyst Health.</span></span></div>
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<span style="background-color: white; caret-color: rgb(34, 34, 34);"><span style="color: #20124d; font-family: "georgia" , "times new roman" , serif;"><b>Dr. Craig McNamee </b></span></span></div>
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<span style="background-color: white; caret-color: rgb(34, 34, 34);"><span style="color: #20124d; font-family: "georgia" , "times new roman" , serif; font-size: x-small;">BSc. Hon (Kin), DC, ART, CSCS.</span></span></div>
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<span style="color: #20124d; font-family: "georgia" , "times new roman" , serif;">Co-Founder/Chiropractor</span></div>
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<span style="color: #20124d; font-family: "georgia" , "times new roman" , serif;">Active Release Techniques Provider</span></div>
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<span style="color: #20124d; font-family: "georgia" , "times new roman" , serif;">Medical Acupuncture Provider</span></div>
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<span style="color: #20124d; font-family: "georgia" , "times new roman" , serif;">Conditioning Specialist</span></div>
Catalyst Front Deskhttp://www.blogger.com/profile/06562119758475495078noreply@blogger.com0tag:blogger.com,1999:blog-4077914034037998565.post-40546294060965423572018-05-17T13:16:00.000-04:002018-05-17T13:20:35.286-04:00How To Overcome Catalyst Health Challenge Anxiety<div class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0cm 0cm 0.0001pt; text-align: center;">
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<span style="font-family: inherit;"><b><span style="color: #073763; font-family: "georgia" , "times new roman" , serif; font-size: large;">How To Overcome Catalyst Health Challenge Anxiety</span></b></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-small;"><i><span style="color: #073763;">By: Niko Mullings</span></i><span style="color: #222222;"><o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><i><span style="color: #073763;"><span style="font-family: inherit; font-size: x-small;">Inspirational quotes by: Yoda</span></span></i><span style="color: #222222; font-family: "calibri" , sans-serif;"><o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #073763;">Today is the day you are to perform the Catalyst Health “Challenge” - that is until you feel anxiety creep up behind you…</span><span style="color: #222222;"><o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #073763;">Is it because you know the infamous white board is about to display your score to your peers? Or is it your mind questioning whether you have the mental and physical tolerance needed to complete the task ahead? Regardless, your legs begin to shake, your stomach starts to turn, and you begin searching for reasons why you are going to tell your Catalyst trainer today is not the day.</span><span style="color: #222222;"><o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #073763;">If this all sounds too familiar, here are some key insights and tips to help guide you through the next Catalyst challenge.</span><span style="color: #222222;"><o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><i><span style="color: #0a2850;">“Named must your fear be before banish it you can."</span></i><span style="color: #1a1a1a;"><o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><i><span style="color: #0a2850;">- Yoda</span></i><span style="color: #1a1a1a;"><o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b><span style="color: #0a2850;">PREPARATION</span></b><span style="color: #0a2850;">“Perfect practice” makes perfect. Your trainers know your strengths, weaknesses, and how to get the best out of you. The first step is recognizing the benefits of competition. Associate the challenge as another stepping-stone towards your growth in fitness. From that positive insight your team will include exercise progressions and technical tips specific to the challenge at hand. In addition add proper nutrition, mobility, flexibility, with strength endurance to the preparation phase. </span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><i><span style="color: #0a2850;">“Patience, you must learn patience!”</span></i><span style="color: #1a1a1a;"><o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><i><span style="color: #0a2850;">- Yoda</span></i><span style="color: #1a1a1a;"><o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b><span style="color: #0a2850;">STRATEGY</span></b><span style="color: #1a1a1a;"><o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #0a2850;">The battle is won before the first move is made. This is where your trainer will learn the key objectives to your success by modifying warm-ups and adding specific exercises to your session. Achieving the best possible score for you involves pushing the boundaries of your strengths. Whether you prefer to max out from the start of a challenge and hold on with conditioning or control a steady pace and empty the tank on the last movement - you will succeed. </span><span style="color: #1a1a1a;"><o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><i><span style="color: #0a2850;">“If no mistake have you made, yet losing you are… a different game you should play.”</span></i><span style="color: #1a1a1a;"><o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><i><span style="color: #0a2850;">- Yoda</span></i><span style="color: #1a1a1a;"><o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b><span style="color: #0a2850;">VISUALIZATION</span></b><span style="color: #1a1a1a;"><o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #0a2850;">Positive insight on numbers, movement, and feelings during exertion will develop consistency. Decreasing the chance of errors by being specific to visualizing the goal you desire to achieve. See your movements with as many details as possible. Keep the visualizations simple with a clear direction. </span><span style="color: #1a1a1a;"><o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><i><span style="color: #0a2850;">“Feel the force.”</span></i><span style="color: #1a1a1a;"><o:p></o:p></span></span></div>
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<i><span style="color: #0a2850; font-family: "georgia" , "times new roman" , serif;">- Yoda</span></i></div>
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<span style="color: #0a2850; font-family: "georgia" , "times new roman" , serif;"><b>DRIVE VS.MOTIVATION</b></span></div>
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<span style="color: #0a2850; font-family: "georgia" , "times new roman" , serif;">Drive is the source that influences the need to be motivated towards a goal. This will go hand in hand with the priority factor to obtaining that achievement. Setting a date and time to complete the challenge will reduce anxiety and increase intention. Motivation is mainly grouped by intrinsic and extrinsic factors. Intrinsic rewards are personal with a clear association to the emotional value of the goal. While, extrinsic rewards can be measured or received as a gift to completing the goal, for an example points on the board and recognition from the team!</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><i><span style="color: #0a2850;">“Many of the truths that we cling to depend on our point of view.”</span></i><span style="color: #1a1a1a;"><o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><i><span style="color: #0a2850;">- Yoda</span></i><span style="color: #1a1a1a;"><o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b><span style="color: #0a2850;">THE CHALLENGE</span></b><span style="color: #1a1a1a;"><o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #0a2850;">The day has arrived for you to complete the challenge. You have prepared, strategized, and visualized the task. With your clear and direct drive, you will have a positive result. As you warm-up repeat the visualization techniques and strategy with your trainer. Once you start, clear all thoughts and focus on exercises to hit those target goals. Pain will come, fatigue will join but that won’t stop your movement. Accept it. Conquer it. </span><span style="color: #1a1a1a;"><o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #0a2850;">Looking forward to seeing your results on the board.</span><span style="color: #1a1a1a;"><o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><i><span style="color: #0a2850;">“Do or do not. There is no try.”</span></i><span style="color: #1a1a1a;"><o:p></o:p></span></span></div>
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Catalyst Front Deskhttp://www.blogger.com/profile/06562119758475495078noreply@blogger.com0tag:blogger.com,1999:blog-4077914034037998565.post-21720831552087236152018-04-16T15:54:00.000-04:002018-11-02T15:57:04.172-04:00How to Crush Your Summer Running Goals<span style="color: #073763; font-size: x-large;"><b>How to Crush Your Summer Running Goals</b></span><br />
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<span lang="EN-CA"><span style="color: #073763;">Believe it or not summer is fast approaching. Spring is a great time to start taking your workouts outdoors. One of the easiest outdoor workout options? Back-to-basics running. As simple as that sounds running can actually be one of the most challenging and effective workouts: great for improving aerobic and anaerobic conditioning as well as toning your legs and helping to shed extra winter weight. <o:p></o:p></span></span></div>
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<span lang="EN-CA"><span style="color: #073763;">Want to improve your running this summer but don’t know where to start? <o:p></o:p></span></span></div>
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<span lang="EN-CA"><span style="color: #073763;">Don’t worry: we’ve got you covered.<o:p></o:p></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVdV_Hm5eyIVmv3iOe_zp2emiF5EyYxNwG1yjMVD7iELXJN5Mu75X6cf6rNfNcgcNUA3aXhLr4jSGd8HtFdhYqAyGqc504Eue9IRpsAVgDy-UFDywrnJMhf-ecA_H6Zy9pIjQIRLSPgSrd/s1600/Screen+Shot+2018-11-02+at+3.48.46+PM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="177" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVdV_Hm5eyIVmv3iOe_zp2emiF5EyYxNwG1yjMVD7iELXJN5Mu75X6cf6rNfNcgcNUA3aXhLr4jSGd8HtFdhYqAyGqc504Eue9IRpsAVgDy-UFDywrnJMhf-ecA_H6Zy9pIjQIRLSPgSrd/s200/Screen+Shot+2018-11-02+at+3.48.46+PM.png" width="200" /></a><span style="color: #073763;"><b><span lang="EN-CA">Step #1) Make a Goal.</span></b></span></div>
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<span style="color: #073763;"><span lang="EN-CA">To see an improvement in your running you need a measureable goal. If you are new to running I would suggest a simple endurance goal (i.e. building up the stamina to run for 30 minutes without stopping). If you are a seasoned runner I suggest signing up for a specific race to work on improving distance, speed, or both. Make the goal. Make sure it is realistic. Set a timeline & hit the ground running.<o:p></o:p></span></span></div>
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<span style="color: #073763;"><b><span lang="EN-CA">Step #2) Make a Plan.</span></b></span></div>
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<span style="color: #073763;"><span lang="EN-CA">The plan will directly relate to your specific goal but if the goal is running-related you need to be hitting the pavement at least 3x/week. Ideally one run should be for distance, one should be for speed and another should be interval-based training. If your goal is to run a 10k you should aim to complete one distance run/week (10+ km ). Don’t stress about the pace – just run without stopping to get used to the distance. In addition to the distance run add in one 5km/week (at race pace – push yourself to run at your goal speed) + one interval workout to improve sprint pace and hill endurance. <o:p></o:p></span></span></div>
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<span style="color: #073763;"><b><span lang="EN-CA">Step #3) Train <i>Off </i>the Track.</span></b></span></div>
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<span style="color: #073763;"><span lang="EN-CA">YES you need to clock kilometers to improve your running but you also need to continue with your strength training if you want to avoid injury and really see results. Areas to focus on: quads, glutes (max AND med), hamstrings, core. Stretching and mobility are also essential to avoid injury. Be sure to do some dynamic stretches before a long run and focus on more static holds as part of your cool down. <o:p></o:p></span></span></div>
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<span style="color: #073763;"><b><span lang="EN-CA">Step #4) Fuel Yourself Appropriately.</span></b></span></div>
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<span style="color: #073763;"><span lang="EN-CA">I see countless clients who begin a running program and feel that they have been granted the right to eat unlimited amounts of food (especially carbohydrates). I have seen <i>all </i>of these clients gain weight and body fat despite clocking tens of thousands of kilometers each month. YES you need carbs to perform optimally but NO you do not need to be pounding bagels at the same rate that you are pounding the pavement. Trial and error is key when determining what works best for your energy and your digestive system but ideally make sure to consume some easily digestible carbs pre-run as well as some slower digesting carbs post. Think bananas and steel cut oats NOT candy and carbonera. <o:p></o:p></span></span></div>
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<span style="color: #073763;"><b><span lang="EN-CA">Step #5) Rest.</span></b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaIsH6At7jdaWojMdM_lcvX31KEasv6Nki1U90FduGvcPo8OjY79sDTVmbRj5WZRoolSvIJrXKGYaIJkyVJ9Cch6Q6mgtauWiTHcc2mJMcZ3Ro2KUZ8Lm-EQy6NkphOBPblTifPWzNIiqW/s1600/Screen+Shot+2018-11-02+at+3.53.43+PM.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="170" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaIsH6At7jdaWojMdM_lcvX31KEasv6Nki1U90FduGvcPo8OjY79sDTVmbRj5WZRoolSvIJrXKGYaIJkyVJ9Cch6Q6mgtauWiTHcc2mJMcZ3Ro2KUZ8Lm-EQy6NkphOBPblTifPWzNIiqW/s320/Screen+Shot+2018-11-02+at+3.53.43+PM.png" width="320" /></a><span style="color: #073763;"><span lang="EN-CA">Just like any training program rest days are just as important as training days. Aim to run a<i>maximum</i>of 4x/week. Use the other days for strength training and active recovery. <o:p></o:p></span></span></div>
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<span lang="EN-CA"><span style="color: #073763;">Need more guidance? Ask your trainer for help with your goal; see your chiro for mobility exercises; chat with me about sports nutrition for runners and book your post-race massage – you’ll deserve it. <o:p></o:p></span></span></div>
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<span lang="EN-CA"><span style="color: #073763;"><b>By: Danielle Bossin-Hardy</b></span></span></div>
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<span lang="EN-CA"><span style="color: #073763; font-size: x-small;">BA, PTS, CNP. (Hons)</span></span></div>
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Catalyst Front Deskhttp://www.blogger.com/profile/06562119758475495078noreply@blogger.com0tag:blogger.com,1999:blog-4077914034037998565.post-74034605752540954912018-01-17T15:46:00.001-05:002018-01-17T15:46:26.821-05:002018: Happy New Year!<br />
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<span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;">Happy New Year and welcome to 2018! What a journey it’s been;
full of laughter and tears, falls and triumphs, failures and successes. Just
like you, I’ve had my fair share of ups and downs throughout this game called
life, and just like you, I’ve made many a New Year’s resolution too. </span></span></div>
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" 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A <b>resolution</b> is a firm, solemn decision to create change.
It may revolve around health and fitness, your job, your relationships, or any
other aspect of your life. But in it’s roots, it is a commitment. So why is it
that most New Year’s resolutions end up failing?
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<span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;">There are many
reasons people can’t stick to their resolutions, including setting overly
ambitious goals to getting derailed by small failures. Setting too many
resolutions may also make it difficult to focus on what you are trying to
achieve. Underestimating the difficulty of keeping a resolution may also be one
reason why we fail to keep them.</span></span></div>
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<span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;">We’ve all been there. Starting hot out of the gates on January
1st, and finding that a few weeks later, we aren’t being accountable. Falling
off the wagon and trying to get back on is a tough process. It can be
discouraging and exhausting. Often times we just end up dropping the ball and
saying, “Next year will be my year.”</span></span></div>
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<span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;">This is the mind set that “future you” will be stronger than
“current you”; more resolute, more driven, more compelled to stick to your
commitments. It’s the belief that another year of battling obstacles will give
you the characteristics you need to push through your goals.
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<span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;">I find I hear a lot of “New Year, New Me” quotes being thrown out
around this time of year, but in a few months when I look around, I see a lot
of “New Year, Same Me’s” trudging through life. </span></span></div>
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<span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;">I’m here to tell you that
change starts now.
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<span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;">And it starts with being
accountable. </span></span><br />
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" width="320" /></a><span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;"><b>Accountability</b> is the glue that ties commitment to
results. It also dictates that the responsibility be placed on you, No one is
more powerful than you when it comes to achieving your goals. And guess what, no
one can do it for you. This is where it’s important to really dig deep and
understand why you are setting out to achieve these goals. It comes down to <b>motivation</b>.
What is motivating you?</span></span></div>
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<span style="clear: left; float: left; font-family: Verdana, sans-serif; margin-bottom: 1em; margin-right: 1em;"> </span><span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;"></span></span><span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;"></span></span><span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;"><b>Intrinsic motivation</b> is when you do something because you
enjoy it or find it interesting, while extrinsic motivation is doing something
for external rewards or to avoid negative consequences. Both types of
motivation have a place in society, but studies show that people are more
likely to stick to a task, invest more time in a task, and be more successful
if they are intrinsically motivated. That means sticking to a resolution for
you, not for something or someone else. </span></span><span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;"></span></span><span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;">
</span></span><span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;"></span></span></div>
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<span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;">
</span></span><div class="Body">
<span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;">It’s important to <b>look at a resolution as an opportunity</b>
rather then something hanging over your head, which is what being intrinsically
motivated will help you achieve. </span></span></div>
<span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;">
</span></span><div class="Body">
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<span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;">
</span></span><div class="Body">
<span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;">Common resolutions I see revolve around health and fitness.
People committing to losing weight, eating better, quitting smoking. “What are
the reasons for these goals?” These is a good question to b asking yourself. IF
its to look better for someone else rather than to live a healthier lifestyle,
the chances are that your resolutions are more likely to fail. </span></span></div>
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</span></span><div class="Body">
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<span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;">
</span></span><div class="Body">
<span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;">But by creating sustainable change directed towards intrinsically
motivated resolutions, we can be more successful.</span></span></div>
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<span style="clear: right; float: right; font-family: Verdana, sans-serif; margin-bottom: 1em; margin-left: 1em;"> <img alt="" height="240" 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" width="320" /></span><span style="font-size: x-small;"></span></div>
<br />
<span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;">That leads to another
vital point: <b>sustainability</b>.
</span></span><br />
<div class="Body">
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<span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;">
</span></span><div class="Body">
<span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;">The changes we make in order to achieve our resolutions should be
something that we can continue over a prolonged period of time. Most resolutions
require a lifestyle change, and no one can create a large change like that
without first making smaller, incremental changes. For example, if your
resolution is “losing weight” then making small changes to your daily habits
will help jump-start you on a sustainable path. On the other hand, making
drastic changes that overhaul your entire life may lead to a less successful
attempt towards meeting your goals. An example of a small change would be
taking the stairs at work instead of the elevator, or eating one plant based
meal a day. Each small step will add up to create larger change.</span></span></div>
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<span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;">Change starts now. Being accountable, intrinsically motivated,
and creating sustainable changes will help you stick to your resolutions. Don’t
take a back seat towards becoming a better you. </span></span></div>
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<span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;">Be a <b>Catalyst</b> for
change. </span></span></div>
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<span style="font-family: Verdana, sans-serif; margin-left: 1em; margin-right: 1em;"> <b><span style="font-size: x-small;">Dr. Danny Dulay</span></b></span></div>
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</span></span>Catalyst Front Deskhttp://www.blogger.com/profile/06562119758475495078noreply@blogger.com0tag:blogger.com,1999:blog-4077914034037998565.post-57445352751322425872017-10-17T09:58:00.000-04:002017-12-28T10:03:25.929-05:00Why Intermittent Fasting Is Taking Over...Fast!<style>
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<span style="font-family: "times new roman" , serif; mso-fareast-font-family: "Times New Roman";">Why Intermittent Fasting Is Taking Over...Fast!<br style="mso-special-character: line-break;" />
<br style="mso-special-character: line-break;" />
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<span style="font-family: "times new roman" , serif; mso-fareast-font-family: "Times New Roman";">Intermittent fasting is fast becoming the hot new diet trend
among athletes, fitness enthusiasts, and people looking to improve their all
around health. We have been taught all our lives that breakfast is the most
important meal of the day, however many in the health industry are now kicking
breakfast to the curb and changing their story.....but to what? And why? The
answer is intermittent fasting, and the why is because it addresses the most
important factors of weight loss. I know, sounds kind of fishy...let me
explain.<br />
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<span style="font-family: "times new roman" , serif; mso-fareast-font-family: "Times New Roman";">For starters, intermittent fasting is NOT a diet. It's not
about counting calories, eating less fat, having no carbs, etc. It's more about
creating a pattern of eating. So basically it means that you consume all of
your calories in a specific window of time every day. For example, the style of
intermittent fasting I participate in is known as the <u>16:8</u> technique.
That is 16 hours of fasting, and an 8 hour window to eat. There are other
popular fasting methods:<br />
<br />
<u>EAT FAST EAT </u><br style="mso-special-character: line-break;" />
<br style="mso-special-character: line-break;" />
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<span style="font-family: "times new roman" , serif; mso-fareast-font-family: "Times New Roman";">Here, you would do a complete 24 hour fast once or twice per
week. During the fast no food is consumed, but you can drink calorie free
beverages.<br />
<br />
<u>20:4</u><br />
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<span style="font-family: "times new roman" , serif; mso-fareast-font-family: "Times New Roman";">This is a 20 hour fast with a 4 hour window to eating. Most
people usually only have two meals a day when doing this kind of fast, and this
is the most common one when it comes to direct weight loss.<br />
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<u><span style="font-family: "times new roman" , serif; mso-fareast-font-family: "Times New Roman";">Up Day Down
Day</span></u><span style="font-family: "times new roman" , serif; mso-fareast-font-family: "Times New Roman";"></span></div>
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<span style="font-family: "times new roman" , serif; mso-fareast-font-family: "Times New Roman";">In the Up Day Down Day, you would eat normal one day, and
the next day cut your calorie intake down to one fifth of your normal day. For
example, if you typically take in the regular 2000 to 2500 calories a day, then
your Down day would be 400 to 500 calories.<br />
<br />
Most people select a style of fasting based on their life schedule. 16 hour
fast with an 8 hour eating window works for my schedule (I typically finish my
last meal around 8 pm and eat my first meal at 12 noon). I do
still eat three meals a day within that time and have a glass of water right
when i wake up, and a tea mid morning (for most of you, coffee will be your go
to). <br style="mso-special-character: line-break;" />
<br style="mso-special-character: line-break;" />
</span></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; mso-fareast-font-family: "Times New Roman";">Wait: Why do this??<br style="mso-special-character: line-break;" />
<br style="mso-special-character: line-break;" />
</span></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; mso-fareast-font-family: "Times New Roman";">Ah yes. The Why. Let’s start deep inside. The cells. When
you don't eat for an extended period of time, your body begins a cellular
repair process that removes waste material from cells, and changes certain
hormone levels to make your bodies fat more accessible to be burned. Fasting
triggers two of the main hormones in your body related to fat burning: Insulin
and Growth hormone. Insulin is a hormone that helps in storing fat, and in the
presence of Insulin it is beyond difficult to lose weight. When you fast, blood
levels of insulin drop significantly, so fat burning becomes easier. On top of
that, their is a rise in levels of Growth Hormone (up to 5 times higher), which
is not only the number one hormone for fat burning, it also is key in lean
muscle growth and anti-aging. Reduced insulin also means reduced risk of type 2
diabetes.<br style="mso-special-character: line-break;" />
<br style="mso-special-character: line-break;" />
</span></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; mso-fareast-font-family: "Times New Roman";">The obvious benefits are there as well. If you intermittent
fast, you will most likely eat fewer meals and snacks, which means you'll most
likely take in fewer calories. All this means intermittent fasting increases
your metabolic rate (your metabolism), which means you'll be burning even more
calories. So basically it works to help you take in less calories And burn more
at the same time, thus resulting in weight loss.<br />
<br />
If you are working out (at Catalyst Health, Toronto's premiere boutique health
facility) while fasting, your body will need to use even more stored fat as
energy to power through the workout. More fat burning! Basically,
intermittent fasting teaches your body to use the food you eat more
efficiently, and also teaches your body to use fat as fuel when it is deprived
of new calories constantly. When done properly, intermittent fasting is an
amazing way to simplify your eating, promote fat loss, and gain muscle.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><span style="font-family: "times new roman" , serif; mso-fareast-font-family: "Times New Roman";">Kevin Yeboah</span></b><span style="font-family: "times new roman" , serif; mso-fareast-font-family: "Times New Roman";"></span></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; font-size: 13.0pt;">Strength & Conditioning
Specialist</span><span style="font-family: "times new roman" , serif; mso-fareast-font-family: "Times New Roman";"></span></div>
Catalyst Front Deskhttp://www.blogger.com/profile/06562119758475495078noreply@blogger.com0tag:blogger.com,1999:blog-4077914034037998565.post-78767907634294668862017-07-18T09:24:00.000-04:002017-12-28T09:59:24.552-05:00Summertime Fitness: A Short Guide to Pursuing Your Fitness Goals Over The Summer Months<style>
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<br />
<div class="MsoNormal">
Summertime Fitness: A Short Guide to Pursuing Your Fitness
Goals Over The Summer Months</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>When it
comes to exercising in the summer, there are several key factors to take into
account when planning your workout:</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: 54.0pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">1)<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Hydration Status</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 54.0pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">2)<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Electrolyte & Salt levels</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 54.0pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">3)<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Exercise Clothing & UV Radiation</div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 54.0pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">4)<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Weather & Other Environmental Factors</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-align: center; text-indent: 36pt;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8LBUQ57Vb3mHbCC4ShMa3qyrKYGcIvSij2QmqyukXTFvEa7TE-MmMBuWupbA-PD_R12nL3c8ZWdHodaW9Usk0l61trNJPLOaYVxDQ_NA9QgKYcsRgauEk3pG3DEyTcmaEJKTO11DCzoUK/s1600/hydrating-while-working-out.jpeg" imageanchor="1"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8LBUQ57Vb3mHbCC4ShMa3qyrKYGcIvSij2QmqyukXTFvEa7TE-MmMBuWupbA-PD_R12nL3c8ZWdHodaW9Usk0l61trNJPLOaYVxDQ_NA9QgKYcsRgauEk3pG3DEyTcmaEJKTO11DCzoUK/s320/hydrating-while-working-out.jpeg" width="320" /></a></div>
<div class="MsoNormal" style="text-indent: 36.0pt;">
<br /></div>
<div class="MsoNormal" style="text-indent: 36.0pt;">
A good table to refer to when
considering your <b style="mso-bidi-font-weight: normal;">hydration status</b>
can be found below. In it you can see that a well-hydrated state in one in
which your body weight is between -1% to 1% of what it was when you began
exercising. Remember, unless you are burning 3500+ calories during your workout
(you aren’t), the pounds of weight you’re losing are almost entirely water.
Losses in body fat occur on a larger time scale, so keep your body weight
normalized during your workout and focus on net-deficits in body weight over
periods of weeks. </div>
<div class="MsoNormal">
<br /></div>
<div align="center">
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td colspan="2" style="border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 203.85pt;" valign="top" width="204"><div align="center" class="MsoNormal" style="text-align: center;">
% Body Weight
Change</div>
</td>
</tr>
<tr style="mso-yfti-irow: 1;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 133.0pt;" valign="top" width="133"><div class="MsoNormal">
Well Hydrated</div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.85pt;" valign="top" width="71"><div class="MsoNormal">
-1 to +1 %</div>
</td>
</tr>
<tr style="mso-yfti-irow: 2;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 133.0pt;" valign="top" width="133"><div class="MsoNormal">
Minimal Dehydration</div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.85pt;" valign="top" width="71"><div class="MsoNormal">
- 1 to -3%</div>
</td>
</tr>
<tr style="mso-yfti-irow: 3;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 133.0pt;" valign="top" width="133"><div class="MsoNormal">
Significant Dehydration</div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.85pt;" valign="top" width="71"><div class="MsoNormal">
-3 to -5%</div>
</td>
</tr>
<tr style="mso-yfti-irow: 4; mso-yfti-lastrow: yes;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 133.0pt;" valign="top" width="133"><div class="MsoNormal">
Serious Dehydration</div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.85pt;" valign="top" width="71"><div class="MsoNormal">
-5%</div>
</td>
</tr>
</tbody></table>
</div>
<div class="MsoNormal" style="margin-left: 72.0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="mso-spacerun: yes;"> </span>Figure 1</b> –
Hydration level scaled to body weight </div>
<div class="MsoNormal" style="margin-left: 72.0pt;">
<span style="mso-spacerun: yes;"> </span>changes during a workout</div>
<br />
<div class="MsoNormal">
That said, if you’re training hard and building muscle mass
your overall body weight may not change (or potentially increase) while your
body composition transitions to a more lean state. Base your progress on how
you feel and perform, not the number on the scale. This will help motivate you
to stay hydrated, have more effective workouts, and look better in the grand
scheme. As long as you’re not thirsty, you should be in the well-hydrated zone
so drink reasonable amounts of water throughout your workouts. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Related to
hydration status are your <b style="mso-bidi-font-weight: normal;">electrolyte
and salt levels</b>, which will inevitably change over the course of a hard
summer workout. Electrolytes are vital elements for the initiation and
propagation of the electrical impulses that enable your muscles to contract and
relax. The utilization of those electrolytes by your muscle cells during
exercise, combined with the loss of sodium through sweat, contribute to
disturbance in one’s electrolytic balance over the course of a long session.
These disturbances are greatly amplified in hot environments where rates of
water loss via sweating are increased. Therefore it is incredibly important to
replenish those electrolytes actively throughout your workout to prevent
cramping and decrements in performance. A balanced electrolytic formula helps
in this endeavor. If this is unavailable to you, simply consuming a fluid with
sodium and potassium will help. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-spacerun: yes;"> </span><span style="mso-tab-count: 1;"> </span>The physical qualities of the
environment during the summer months are such that the style of your <b style="mso-bidi-font-weight: normal;">exercise clothing</b> will have to change by
necessity in order for you to maximize your training efficiency, especially
when exercising outdoors. Because increases in heat will increase your core
body temperature, your body will respond by increasing your breathing and
sweating rates in order to shed that excess heat. The most effective way your
body can shed heat is through evaporation. When exercising, your superficial peripheral
capillaries will dilate so that more blood will circulate close to the surface
of your skin. The blood in these capillaries contains heat, which is
transferred to the surface of your body through direct conductance. The less
material you’re wearing, the more effectively your body will be able to lose
that heat through the evaporation of sweat. Layers (particularly of the
non-sweat wicking variety) trap sweat on the surface of the skin and prevent
evaporation from occurring, leaving you overheated and compromising your
performance capacity. <span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-align: center;">
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<span style="mso-tab-count: 1;"> </span>An
important variable to consider when ditching the layers is sunlight and <b style="mso-bidi-font-weight: normal;">UV radiation</b>. Remember to use
appropriate amounts of high SPF sunscreen to prevent burning if you’re working
outside on a sunny day. You can also limit your sun exposure by exercising in
the shade. </div>
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<span style="mso-tab-count: 1;"> </span>With the
high pressure and heat of summer comes the inevitable volatility in <b style="mso-bidi-font-weight: normal;">weather systems </b>that may affect your
workout. Some factors to consider include rain, lightning, dry air, extreme
heat, and air pollutants. It is important to monitor weather reports so that
you are aware of changes in these variables that may impact your workout. While
it’s fine to exercise in the rain, remember to wear clothes that are water
resistant/repellant so that you don’t have to perform in damp, soggy clothing
or shoes. If there’s lightning in the mix, take that workout inside. Hydration
and electrolyte supplementation become extremely important in conditions of dry
air and extreme heat so bring extra water and a balanced electrolytic formula
to sip on. If there are high levels of dense air pollutants and particulate
matter, protect your lungs by working out indoors or on forested trails where
exposure to urban contaminants is limited. </div>
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<span style="mso-tab-count: 1;"> </span>Summer is a
great time to exercise outdoors! Just remember to pay attention to the
conditions of your environment and prepare accordingly to optimize the efficacy
of your training and maximize your results. </div>
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<div align="center" class="MsoNormal" style="margin-left: 252.0pt; text-align: center; text-indent: 36.0pt;">
–<span style="mso-spacerun: yes;"> </span>Bobby</div>
Catalyst Front Deskhttp://www.blogger.com/profile/06562119758475495078noreply@blogger.com0tag:blogger.com,1999:blog-4077914034037998565.post-40761611236719239972017-02-15T11:23:00.000-05:002017-12-11T18:21:50.037-05:00Where Do You Get Your Protein? <style>
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<span lang="EN-US" style="font-family: "times"; font-size: 14.0pt;">Don’t
worry, this blog isn’t going to reiterate the benefits protein intake has on your
body - because you already know all of that right?! That being said, I’m about
to share some incredible information that will blow your mind!</span></div>
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<span lang="EN-US" style="font-family: "times"; font-size: 14.0pt;">Ready
for it? </span></div>
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<span lang="EN-US" style="font-family: "times"; font-size: 14.0pt;">YOU
DON’T NEED TO EAT ANIMAL PRODUCTS TO GET YOUR PROTEIN!</span></div>
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<span lang="EN-US" style="font-family: "times"; font-size: 14.0pt;">Boom.
I just blew your mind right? If so, you must be one of those enlightened
individuals who are beginning to look at their food intake a little
differently. </span></div>
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<span lang="EN-US" style="font-family: "times"; font-size: 14.0pt;">These
days, most of us know that your daily dose of protein doesn't have to be a
choice between chicken, beef, or fish. However, beyond eating eggs or heavily
processed soy imitators, a lot of us are stumped when it comes to
finding alternatives to meat. </span></div>
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<span lang="EN-US" style="font-family: "times"; font-size: 14.0pt;">Plant-based
foods can be just as potent sources of the essential macronutrient and they
require little to no prep time to make. This is good to know when the struggle
to avoid factory-farmed foods is a real concern - not only for animal rights… but
also your health.<span style="mso-spacerun: yes;"> </span></span></div>
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<span lang="EN-US" style="font-family: "times"; font-size: 14.0pt;">Here
are some of my favorite and completely plant-based protein options:</span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "times"; font-size: 14.0pt;">Lentils/Beans</span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyaCrk0gqu5JH-fKA3SJhFzZiaYYSyS6KQkMAy_99TTLndrDLaQc6eBhmH9XmQyUyQ1hevWnQ-MS2ciQzV1MyEAl8cLup0Dw5EyEwS8UIg8o1uZCV51s-imQo64GXz_huxQMr0W5LDTt88/s1600/Green-lentils.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyaCrk0gqu5JH-fKA3SJhFzZiaYYSyS6KQkMAy_99TTLndrDLaQc6eBhmH9XmQyUyQ1hevWnQ-MS2ciQzV1MyEAl8cLup0Dw5EyEwS8UIg8o1uZCV51s-imQo64GXz_huxQMr0W5LDTt88/s200/Green-lentils.jpg" width="142" /></a><span lang="EN-US" style="font-family: "times"; font-size: 14.0pt;">All
varieties are full of protein and because of their near perfect one-to-one
ratio of protein to fiber, a bowl of these legumes leave you feeling just as satisfied
as a piece of animal protein (one cooked cup of kidney beans contains 15g of
protein). Worried about indigestion? Rinse thoroughly or soak beans and lentils
to eliminate the starchy coating and reduce the risk of bloating.</span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "times"; font-size: 14.0pt;">Quinoa</span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg49wPav0mmsDP3579CYJ_on19R-Ikgc8ho3mDCsffNZFDfGUrh4lt76Z_kGEWx2VbqzA7RZwNjg0kB4Q151ipzIaSyFUlxxHOw0azPMEua2b4SdIijqSkPxq8xrxV8c-iC5PIjesg13uv/s1600/Easiest-Fluffy-Quinoa-Recipe-Pressure-Cooker-The-Creative-Bite-3-copy.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="132" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg49wPav0mmsDP3579CYJ_on19R-Ikgc8ho3mDCsffNZFDfGUrh4lt76Z_kGEWx2VbqzA7RZwNjg0kB4Q151ipzIaSyFUlxxHOw0azPMEua2b4SdIijqSkPxq8xrxV8c-iC5PIjesg13uv/s200/Easiest-Fluffy-Quinoa-Recipe-Pressure-Cooker-The-Creative-Bite-3-copy.jpg" width="200" /></a><span lang="EN-US" style="font-family: "times"; font-size: 14.0pt;"> </span><br />
<span lang="EN-US" style="font-family: "times"; font-size: 14.0pt;">Quinoa,<span style="color: red;"> </span>a vegan’s best friend, this seed is the superstar
of the plant-protein world. But just because you’ve keep hearing
about it doesn’t mean you should consider it a thing of the past. Due to
its unique texture, <span style="mso-field-code: " HYPERLINK \0022https\:\/\/thrivemarket\.com\/alter-eco-royal-red-quinoa-16-oz-pouch\0022 \\t \0022_blank\0022 ";">quinoa</span> is
ideal for replacing meat in certain dishes. <span style="mso-field-code: " HYPERLINK \0022http\:\/\/vegetarian\.about\.com\/od\/healthnutrition\/qt\/Quinoa-Nutrition-Facts\.htm\0022 \\t \0022_blank\0022 ";">One
cup of cooked quinoa contains 8 grams of protein</span> and all nine essential
amino acids, so it deserves to take center stage in any
meal. Throw it into winter chili instead of ground beef or form it
into patties for falafel or quinoa burgers.</span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "times"; font-size: 14.0pt;">Chia Seeds</span></b></div>
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<span lang="EN-US" style="font-family: "times"; font-size: 14.0pt;">You
can soak these tiny seeds in almond milk to make a simple chia pudding
breakfast, or add them to smoothies, oats, and anything else you can think of<span style="color: red;"> </span>for an extra kick of protein and omega-3 fatty acids.
Throwing in a single ounce of chia seeds will add about 5 grams of protein to
any meal or snack. </span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "times"; font-size: 14.0pt;">Hemp Hearts</span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWdwS23W0kibN6ouJeMcAnjBkL-LFkISHSNAE2KGAH9AbfWLH99EwI_s-495gX_BMd72UZNbNKiwDBD6jfPYalbq9dyLx3bzBdXnJhDXX4scIcKuJAJTAVXU1BDROseSE8txnYtwkRaIV0/s1600/Hemp-Hearts.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWdwS23W0kibN6ouJeMcAnjBkL-LFkISHSNAE2KGAH9AbfWLH99EwI_s-495gX_BMd72UZNbNKiwDBD6jfPYalbq9dyLx3bzBdXnJhDXX4scIcKuJAJTAVXU1BDROseSE8txnYtwkRaIV0/s320/Hemp-Hearts.jpg" width="320" /></a><span lang="EN-US" style="font-family: "times"; font-size: 14.0pt;">These
little guys are the seeds found at the top of the hemp plant, and they taste a
little nutty with the consistency of sunflower seeds or pine nuts. Although
they won’t get you high… they will provide approximately 10g of protein per 2
tablespoons. Their delicate flavor makes them an excellent addition to any dish
that needs a protein pick-me-up.</span></div>
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<span lang="EN-US" style="font-family: "times"; font-size: 14.0pt;"><b> Flax Seeds</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSUOMxlbJyoZmoFLs20Nt3LRkfq8mj0j3spXPocHEXrqqNc2q_VsqHzpnJdQCTqgQ3gn27JA5ERm2S7qbK6jU5_Cm5BooJZzSWPWiR_OyJZ4eaygBPwn5qYY6IsS3kSUWAoX8BQemWDCqV/s1600/FlaxSeeds_Background.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSUOMxlbJyoZmoFLs20Nt3LRkfq8mj0j3spXPocHEXrqqNc2q_VsqHzpnJdQCTqgQ3gn27JA5ERm2S7qbK6jU5_Cm5BooJZzSWPWiR_OyJZ4eaygBPwn5qYY6IsS3kSUWAoX8BQemWDCqV/s200/FlaxSeeds_Background.jpg" width="200" /></a><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "times"; font-size: 14.0pt;"></span></b><span lang="EN-US" style="font-family: "times"; font-size: 14.0pt;"><br />
Flax is a whole grain that is filled with numerous nutrients including a good
amount of protein (approx 6 grams per 3 tablespoons) and a high level of
omega-3 fatty acids and other nutrients. </span><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "times"; font-size: 14.0pt;"></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "times"; font-size: 14.0pt;">Spirulina</span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8S7dOrVZysRoygvPcCauFx07a1WQnK2jXkpXm3iHFelKkLl1YtBXXGgY5j9v1xr5WBoYf15fGA5-nksaPXnUpLfHqZjjwyLuI6iDWMvztH44SKT-DCPKFsTORquH7TXY2vSbgmQmwm-vs/s1600/spirulina-is-Antidote-to-Poisoning.jpg" imageanchor="1"><img border="0" height="178" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8S7dOrVZysRoygvPcCauFx07a1WQnK2jXkpXm3iHFelKkLl1YtBXXGgY5j9v1xr5WBoYf15fGA5-nksaPXnUpLfHqZjjwyLuI6iDWMvztH44SKT-DCPKFsTORquH7TXY2vSbgmQmwm-vs/s320/spirulina-is-Antidote-to-Poisoning.jpg" width="320" /></a></div>
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<span lang="EN-US" style="font-family: "times"; font-size: 14.0pt;">A
tablespoon of spirulina has 4 grams of protein, and a cup contains a
whopping 64 grams—twice as much as a cup of chicken! But let’s be real,
you’re probably not dumping this dried, green, seaweed by the cup-full into
your morning smoothie. Stick to two to three tablespoons for a hearty dose of
protein<span style="color: red;"> </span>in addition to many more nutrients than
most animal products. </span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "times"; font-size: 14.0pt;">Powder Supplements</span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdQF9ju5dntlngz2cFJzNhUebsL4SdwoA06ECM_mSbTwQnZQCQrUsXeoMziIncnv1iSFVn-N0ILuTJ-crJlKYIB1k5xGpq7PdmKpIw7jzjKxaRgj2KF9LAM_xGaFh6x2PZC1cLdgVVRD-_/s1600/2017-06-10_08-26-21.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdQF9ju5dntlngz2cFJzNhUebsL4SdwoA06ECM_mSbTwQnZQCQrUsXeoMziIncnv1iSFVn-N0ILuTJ-crJlKYIB1k5xGpq7PdmKpIw7jzjKxaRgj2KF9LAM_xGaFh6x2PZC1cLdgVVRD-_/s320/2017-06-10_08-26-21.png" width="320" /></a><span lang="EN-US" style="font-family: "times"; font-size: 14.0pt;">Looking to swap your dairy-filled protein shake with a plant based
option? My two favorite brands are Sun Warrior - Warrior Blend, and Genuine
Health - Fermented Vegan Protein Powder. Mix with almond milk and you’re good
to go!</span><br />
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<span lang="EN-US" style="font-family: "times"; font-size: 14.0pt;">Armed
with seven vegan protein options, you're totally prepared to take your Meatless
Monday game up a notch and start applying these recipes<span style="color: red;">
</span>on a daily basis!</span></div>
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<b><i style="mso-bidi-font-style: normal;"><span lang="EN-US" style="font-family: "times"; font-size: 14.0pt;">Dr. Craig McNamee</span></i></b><br />
<span lang="EN-US" style="font-family: "times"; font-size: small; mso-bidi-font-size: 10.0pt; mso-font-kerning: 18.0pt;">Co-Founder of Catalyst Health</span><br />
<span lang="EN-US" style="font-family: "times"; font-size: small; mso-bidi-font-size: 10.0pt; mso-font-kerning: 18.0pt;">Chiropractor</span><br />
<span lang="EN-US" style="font-family: "times"; font-size: small; mso-bidi-font-size: 10.0pt; mso-font-kerning: 18.0pt;">Strength & Conditioning Specialist </span></div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-4077914034037998565.post-90185856405799297652017-01-13T13:53:00.001-05:002017-12-11T18:32:57.275-05:00How to Make New Years Resolutions + Stick to Them<div>
<span style="background-color: rgba(255,255,255,0);">HAPPY NEW YEAR!!!....Now what?</span></div>
<div>
<br />
<div>
<span style="background-color: rgba(255,255,255,0);">It is actually
2017. If you haven't yet, take a second to breath that in - we have made
it this far. Congratulate yourselves, because it hasn't been a bump-free
ride. We're now only 12 years from the robot takeover of Terminator 2,
two years past the events of Back to Future 2, and just about ready to
start the rebellion against the republic in the Star Wars movies (what
year do those take place in anyway?). Throughout all the changes we've
seen in our lifetime, one thing has remained the same: <i>People still
make (and fail to keep) New Years resolutions. </i></span></div>
<div>
<span style="background-color: rgba(255,255,255,0);"><br /></span></div>
<div>
<span style="background-color: rgba(255,255,255,0);">Before
you say "Well I never make New Years resolutions..." and stop reading,
this is relevant to anyone who sets goals, which should be everyone, so
read on. </span></div>
<div>
<span style="background-color: rgba(255,255,255,0);"><br /></span></div>
<div>
<span style="background-color: rgba(255,255,255,0);">While
over 40% of people in North America make resolutions, only
approximately 8% of us actually achieve what we set out to do. Yet year
in and year out, we say things to ourselves like "this is the year I'm
going to get in shape", or "this is the year I'm going to eat healthy". I
don't blame you if you had these thoughts as recently as two weeks ago,
but if statistics are right, a large number of you (myself included)
have already broken a resolution or two and find yourself falling into
the same pattern as years past. How do we keep from repeating the cycle?
How can we do a better job at keeping our resolutions? There are many
reasons resolutions can fail, but that doesn't mean we should not make
them (and it also doesn't make for a very uplifting blog post...), so we won't
focus on the negative. Instead, here are a few helpful tips on how to
refine your resolutions and make 2017 a year of accomplishment....</span></div>
<div>
<span style="background-color: rgba(255,255,255,0);"><br /></span></div>
<div>
<span style="background-color: rgba(255,255,255,0);"><br /></span></div>
<div>
<b><span style="background-color: rgba(255,255,255,0);">1. Set specific resolutions and plan</span></b></div>
<div>
</div>
<div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7_76_ld_L-9u6EVBrJJUqrxGfyjHFqzbFBfPQb8IzxJsgriMSzLHOwRS9bFljC90mV1_c7Vm5Mu4uqtJyPneq37IEkzQS6Gf3jN5cQtlRTiXfeYFLwIgoEYB9CNhRm_A6Ilbzi_IqsCTq/s1600/index.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7_76_ld_L-9u6EVBrJJUqrxGfyjHFqzbFBfPQb8IzxJsgriMSzLHOwRS9bFljC90mV1_c7Vm5Mu4uqtJyPneq37IEkzQS6Gf3jN5cQtlRTiXfeYFLwIgoEYB9CNhRm_A6Ilbzi_IqsCTq/s400/index.jpg" /></a><b><span style="background-color: rgba(255,255,255,0);"> </span></b><span style="background-color: rgba(255,255,255,0);">Setting
specific resolutions is a good start. How will you know what steps to
take if you don't know what you are stepping towards? A popular example
is "I want to lose weight in the new year". Cool. Well how much weight? A
better example would be "I want to lose 20 pounds in the new year".
Good. Now you have a specific goal, a timeline, and can better create an
effective action plan to achieve your resolution.</span></div>
<div>
<span style="background-color: rgba(255,255,255,0);"></span><br />
<div>
<b><span style="background-color: rgba(255,255,255,0);">2. Set a few resolutions at a time</span></b></div>
<div>
<span style="background-color: rgba(255,255,255,0);"><br /></span></div>
<div>
<span style="background-color: rgba(255,255,255,0);">Although
we may want to make more changes as the year goes on, it is a good idea
to set just 2 or 3 resolutions at a time. That way it is easier to
maintain a focused approach. After the first few have been achieved, or
the new habits have been created, move on to the next few goals.</span></div>
<div>
<span style="background-color: rgba(255,255,255,0);"><br /></span></div>
<div>
<b><span style="background-color: rgba(255,255,255,0);">3. Write down your resolutions</span></b></div>
<div>
</div>
<div>
<div>
<span style="background-color: rgba(255,255,255,0);">It is easy
to think about changes you would like to make heading into a new year,
but it's just as easy to forget them too. Writing down goals and
re-visiting them regularly is a highly effective way to help fulfill
goals. A popular way of doing this is writing each resolution on a piece
of paper or post it note and keeping them somewhere you have to see
them regularly (bedroom door, refrigerator door, bathroom mirror etc).</span></div>
<div>
<span style="background-color: rgba(255,255,255,0);"><br /></span></div>
<div>
<span style="background-color: rgba(255,255,255,0);"><br /></span></div>
<div>
<b><span style="background-color: rgba(255,255,255,0);">4. Include another person</span></b></div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWwmAWAd3e1Y7hk38pajYwuBOBF6aniq63V6JTXZJXEcjErB57fT7P6YrmfvqFKlT2rmQ5cWiQzlLh9e6XqQYFTb8bhwUcyHOaeq8yfbrI4m7Q9_YzmYNXiMJiSofMskZqq3Zp0kKFb-lS/s1600/buddy.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWwmAWAd3e1Y7hk38pajYwuBOBF6aniq63V6JTXZJXEcjErB57fT7P6YrmfvqFKlT2rmQ5cWiQzlLh9e6XqQYFTb8bhwUcyHOaeq8yfbrI4m7Q9_YzmYNXiMJiSofMskZqq3Zp0kKFb-lS/s200/buddy.jpg" width="198" /></a></div>
</div>
<div>
</div>
<div>
<div>
<span style="background-color: rgba(255,255,255,0);">Often times
having someone to push you and hold you accountable is a valuable tool
in reaching personal goals. Sharing your resolutions and plans with a
supportive friend, co-worker, or family member is a good way to add
motivation.</span></div>
<div>
<span style="background-color: rgba(255,255,255,0);"><br /></span>
<span style="background-color: rgba(255,255,255,0);"><br /></span>
<span style="background-color: rgba(255,255,255,0);"><br /></span>
<span style="background-color: rgba(255,255,255,0);"><br /></span>
<span style="background-color: rgba(255,255,255,0);"><br /></span>
<span style="background-color: rgba(255,255,255,0);"><br /></span></div>
<div>
<b><span style="background-color: rgba(255,255,255,0);">5. Don't give up</span></b></div>
<div>
</div>
<div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpUIzVLdO7AjonnLo8BVcoyceQu-GNG9ugYvqPBJsQmWQoLelN-1Afw5HMKv_zY4TIL5ZomHIPKSJW4znqOWjIKrwYXDuBuZHlL9RZhPXSbrAFnNwSwzlGqe2lMp_mqhrJcl8pIc66WyhC/s1600/bigstock-man-using-scissors-to-remove-t-116296193.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="221" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpUIzVLdO7AjonnLo8BVcoyceQu-GNG9ugYvqPBJsQmWQoLelN-1Afw5HMKv_zY4TIL5ZomHIPKSJW4znqOWjIKrwYXDuBuZHlL9RZhPXSbrAFnNwSwzlGqe2lMp_mqhrJcl8pIc66WyhC/s320/bigstock-man-using-scissors-to-remove-t-116296193.jpg" width="320" /></a></div>
<div>
</div>
<div>
<div>
<span style="background-color: rgba(255,255,255,0);">A broken
resolution isn't the end of the world. In fact, new years resolutions
are great because you usually have an entire year to achieve them. In
that respect, falling off the wagon in February does not mean you can no
longer achieve your goal. Revisit your written goals and start fresh
again the next day, and be sure to plan around whatever it is that
derailed you the first time.</span></div>
<div>
<span style="background-color: rgba(255,255,255,0);"><br /></span></div>
<div>
<b><span style="background-color: rgba(255,255,255,0);">6. Reward yourself</span></b></div>
<div>
<span style="background-color: rgba(255,255,255,0);"><br /></span></div>
<div>
<span style="background-color: rgba(255,255,255,0);">Choose
a healthy way to pat yourself on the back for accomplishing even the
smallest part of your goals. This will keep your spirits high and will
have you more inclined to continue to pursue your resolutions further.</span></div>
<div>
<b><span style="background-color: rgba(255,255,255,0);"><br /></span></b></div>
<div>
<b><span style="background-color: rgba(255,255,255,0);">7. Pick resolutions you really want</span></b></div>
<div>
<span style="background-color: rgba(255,255,255,0);"><br /></span></div>
<div>
<span style="background-color: rgba(255,255,255,0);">Making
resolutions is a good way to improve your Self. With Self in mind, make
sure the resolution is something that You really want. Be certain the
goals and action plan align with your own personal values, and are not
just things you think you should do, or things other people want you to
do. </span></div>
<div>
<span style="background-color: rgba(255,255,255,0);"><br /></span></div>
</div>
</div>
</div>
</div>
</div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-4077914034037998565.post-4393935593389810002016-11-16T14:49:00.002-05:002017-12-11T18:34:28.579-05:00How to Have a Healthy Holiday Season<div dir="ltr" id="docs-internal-guid-3f48339d-6eae-158e-2b4d-652005358cde" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #2e2e30; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">The holiday’s come and our fitness takes a hit. It happens every year: studies have shown that most adults gain weight over the holiday season and you’re likely amongst those counted. With a little mindfulness and three easy-to-follow hacks, this season will be different. </span></div>
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<span style="background-color: white; color: #2e2e30; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> </span></div>
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<span style="background-color: white; color: #2e2e30; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">EAT BEFORE THE PARTY</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmAB-fur_v6BaOVYLf-Y0-quKoCaLumtc3NaAKQVA6WypFJOXgZFAGIMZTYsjbGWgS7a9z6zKm5h6LrE_tWhYQx9a_LaoOocqVfcTa-40AbFdaQ8LNxhmzpXmBFUScpL3LPkiH8USuyABN/s1600/Holiday-dinner-table.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmAB-fur_v6BaOVYLf-Y0-quKoCaLumtc3NaAKQVA6WypFJOXgZFAGIMZTYsjbGWgS7a9z6zKm5h6LrE_tWhYQx9a_LaoOocqVfcTa-40AbFdaQ8LNxhmzpXmBFUScpL3LPkiH8USuyABN/s320/Holiday-dinner-table.jpg" width="320" /></a><span style="background-color: white; color: #2e2e30; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">For most, the holidays are a time to indulge. Glutinous food is abound and it’s hard to show restraint. </span><span style="background-color: white; color: black; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Did you know that the average </span><a href="https://www.fitnessrxwomen.com/nutrition/healthy-eating-tips/healthy-thanksgiving-pointers/" style="text-decoration: none;"><span style="background-color: white; color: black; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">holiday</span></a><span style="background-color: white; color: black; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> meal ranges from </span><b><a href="https://www.fitnessrxwomen.com/nutrition/healthy-eating-tips/portions-size-down-fat-loss-up/" style="text-decoration: none;"><span style="background-color: white; color: black; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">3500 to 4500 calories</span></a></b><span style="background-color: white; color: black; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">! That’s almost three to four times the calories needed for one day! In fact, <b>3500 calories is equal to one pound of </b></span><b>fat</b><span style="background-color: white; color: black; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"><b>!</b> </span><span style="background-color: white; color: #2e2e30; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">One of the most effective ways to balance your fitness goals and ensure you stay on track when it comes to eating is snacking healthily before you head to one of likely many events scheduled over the season. The method is simple but highly effective, and one that can be used throughout the year. </span><span style="background-color: #f9f9f9; color: black; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Focus on healthy fats and lean sources of protein, as these will help to slow digestion and the absorption of alcohol.</span></div>
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<span style="background-color: white; color: black; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">HYDRATION IS EVERYTHING</span></div>
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<span style="background-color: white; color: black; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">With holiday celebrations also come larger than normal amounts of</span><span style="background-color: white; color: #2e2e30; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> alcohol. It’s important to remain balanced, so rather than depriving yourself altogether, be smart with your alcohol intake. </span><span style="background-color: white; color: #111111; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">This is a question I get all the time: <b>Which alcohol is the healthiest??</b> </span><span style="background-color: white; color: #2e2e30; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">The best way to go is to mix with water (sparkling or flat). Not only does it dilute the alcohol content to keep you going at a steadier pace, but it helps to level out the dehydration caused by your drink. Club soda is definitely better than carbonated fake juices—even better, try </span><span style="background-color: white; color: #111111; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">coconut water a wonderful hydrating mixer to keep you going through the night. Loaded with health benefits, this hydrating drink is additive-free, and will replenish your electrolyte levels to help you <i>wake up happier the next morning.</i> </span></div>
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<span style="background-color: white; color: #111111; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">STAY ACTIVE ANYWHERE</span></div>
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<span style="background-color: white; color: #222222; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Staying active will </span><a href="https://www.verywell.com/couch-potatoes-unite-1229630" style="text-decoration: none;"><span style="background-color: white; color: #222222; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">give you energy</span></a><span style="background-color: white; color: #222222; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">, reduce </span><a href="https://www.verywell.com/make-time-for-exercise-with-shorter-workouts-1229763" style="text-decoration: none;"><span style="background-color: white; color: #222222; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">stress, tension</span></a><span style="background-color: white; color: #222222; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> and, of course, help subsidize some of the extra calories you may be eating. </span><span style="background-color: white; color: black; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Travel allows for plenty of cardio</span><span style="background-color: white; color: #424242; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> options! </span><span style="background-color: white; color: #222222; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">When you’re not in your regular routine you can add </span><span style="background-color: white; color: #2e2e30; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">high-intensity interval training, which burns the maximum calories in the minimum amount of time, can be a blessing over the holidays. Set an exercise bike, treadmill or step machine for the interval program option, where periods of working out at high speed are interspersed with slower recovery intervals. If you don't have access to such machines, try sprints, skipping, and burpees to name a few, alternating bursts of quick activity with a slower pace. Lastly <b>remember balance and moderation are key building blocks of a healthy lifestyle </b>during the holidays and throughout the year. </span></div>
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<b><i><span style="background-color: white; color: #2e2e30; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"><br /><b>Devon</b> <b>Collins</b></span></i></b></div>
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<b><i><span style="background-color: white; color: #2e2e30; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"><b>Strength & Conditioning Specialist </b></span></i></b></div>
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<span style="background-color: white; color: #2e2e30; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"><b><i>devon@catalyst-health.ca</i></b></span></div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-4077914034037998565.post-42548495746856473002016-10-14T10:59:00.000-04:002017-12-11T18:35:40.901-05:00Alternative treatment of headaches<style>
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<br />
<div align="center" class="MsoNormal" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-CA" style="mso-ansi-language: EN-CA;"><br /></span></b></div>
<span lang="EN-CA" style="mso-ansi-language: EN-CA;">Headaches
are a very common issue that likely everyone has experienced at one point or
another. What was typically considered standard procedure – popping a
painkiller , we now know is not necessarily the best approach to deal with
headaches due to issues surrounding dependence, as well as negative
repercussions on the stomach and liver with overuse.</span>
<br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-CA" style="mso-ansi-language: EN-CA;">So how can we manage our pain without turning
to pills?</span></b></div>
<div class="MsoNormal">
<span lang="EN-CA" style="mso-ansi-language: EN-CA;">The trick
is identifying the type of headache you are experiencing and addressing the
root cause.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-CA" style="mso-ansi-language: EN-CA;">The 3 main categories of headaches are</span></b></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo1; text-indent: -18.0pt;">
<span lang="EN-CA" style="mso-ansi-language: EN-CA; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Vascular</span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo1; text-indent: -18.0pt;">
<span lang="EN-CA" style="mso-ansi-language: EN-CA; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Inflammatory</span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l1 level1 lfo1; text-indent: -18.0pt;">
<span lang="EN-CA" style="mso-ansi-language: EN-CA; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Musculoskeletal</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Vascular</span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA" style="mso-ansi-language: EN-CA;">The most
common vascular headache that is experienced is a <b style="mso-bidi-font-weight: normal;">migraine</b>. Note that this term is often used to describe a
particularly severe headache, however that is incorrect. Migraines are a
particular type of headache believed to be caused by rapid constriction and
dilation of blood vessels in the head. The mechanism is not fully understood,
however it is thought to have a neurological component as well. Migraines range
in severity, and can be proceeded by an aura (visual disturbances), as well as
accompanied by nausea and sensitivity to light and sound.</span></div>
<div class="MsoNormal">
<span lang="EN-CA" style="mso-ansi-language: EN-CA;">Migraines
typically have triggers that are associated with them. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA" style="mso-ansi-language: EN-CA;">Some common
triggers include:</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l5 level1 lfo2; text-indent: -18.0pt;">
<span lang="EN-CA" style="font-family: "symbol"; mso-ansi-language: EN-CA; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Tannic foods (tea, dark chocolate,
red wine,cheese etc)</span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l5 level1 lfo2; text-indent: -18.0pt;">
<span lang="EN-CA" style="font-family: "symbol"; mso-ansi-language: EN-CA; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Citrus fruit</span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l5 level1 lfo2; text-indent: -18.0pt;">
<span lang="EN-CA" style="font-family: "symbol"; mso-ansi-language: EN-CA; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-CA" style="mso-ansi-language: EN-CA;">MSG</span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l5 level1 lfo2; text-indent: -18.0pt;">
<span lang="EN-CA" style="font-family: "symbol"; mso-ansi-language: EN-CA; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Stress</span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l5 level1 lfo2; text-indent: -18.0pt;">
<span lang="EN-CA" style="font-family: "symbol"; mso-ansi-language: EN-CA; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Sleep deprivation</span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l5 level1 lfo2; text-indent: -18.0pt;">
<span lang="EN-CA" style="font-family: "symbol"; mso-ansi-language: EN-CA; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Specific scents</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Common treatment</span></b><span lang="EN-CA" style="mso-ansi-language: EN-CA;">: Avoidance of triggers, as well as prescription
medication taken as a preventative or abortive measure.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Alternative treatment:</span></b></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l4 level1 lfo6; text-indent: -18.0pt;">
<span lang="EN-CA" style="font-family: "symbol"; mso-ansi-language: EN-CA; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Stress management through
alternative therapies such as massage, meditation, and acupuncture has been
shown to be effective to reduce migraine frequency and may <span style="mso-spacerun: yes;"> </span>cut down on the amount of medication necessary
for management</span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l4 level1 lfo6; text-indent: -18.0pt;">
<span lang="EN-CA" style="font-family: "symbol"; mso-ansi-language: EN-CA; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Peppermint oil has also been shown
to be effective in stress reduction and as a distractant/ pain modulator.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Inflammatory</span></b><span lang="EN-CA" style="mso-ansi-language: EN-CA;"></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPhOy-J13BAzAsyJ1NJpfdOvQ05IoUeIUg-V2Je7gluqLbAI6jF029AppgGI_pIN4s_U_C1GaZhW_I_lqJM1Vnr3GnXrSJ__m8wKlfN4EGSQJ_RnBNTEn4RBOvrYAxKpalzQ_qDPKX2o5T/s1600/sinusitis_s1_woman_sinus_cavity.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="216" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPhOy-J13BAzAsyJ1NJpfdOvQ05IoUeIUg-V2Je7gluqLbAI6jF029AppgGI_pIN4s_U_C1GaZhW_I_lqJM1Vnr3GnXrSJ__m8wKlfN4EGSQJ_RnBNTEn4RBOvrYAxKpalzQ_qDPKX2o5T/s320/sinusitis_s1_woman_sinus_cavity.jpg" width="320" /></a></div>
</div>
<div class="MsoNormal">
<span style="height: 123px; left: -4px; mso-ignore: vglayout; position: relative; top: 0px; width: 188px; z-index: 251659264;"></span><br clear="ALL" style="mso-ignore: vglayout;" />
<span lang="EN-CA" style="mso-ansi-language: EN-CA;">The most common inflammatory
type of headache is a <b style="mso-bidi-font-weight: normal;">sinus headache</b>.
</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA" style="mso-ansi-language: EN-CA;">The
paranasal sinuses are hollow cavities within the skull, lined by tissue called
mucosa. This tissue can become inflamed or irritated if the sinuses become full
of mucus. This inflammation and/or pressure from the filled sinuses can cause a
headache. Pain usually presents in the forehead, ocular, upper teeth region(s).
In order to relieve this headache, you need to address the sinus issue.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Common treatment</span></b><span lang="EN-CA" style="mso-ansi-language: EN-CA;"> for sinus inflammation and lack of drainage is
to take an over the counter decongestant. Antibiotics might be necessary if a
bacterial infection is present.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Alternative treatment options: </span></b><span lang="EN-CA" style="mso-ansi-language: EN-CA;"></span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l6 level1 lfo5; text-indent: -18.0pt;">
<span lang="EN-CA" style="font-family: "symbol"; mso-ansi-language: EN-CA; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-CA" style="mso-ansi-language: EN-CA;">eucalyptus oil in hot water,creating
an antimicrobial steam</span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l6 level1 lfo5; text-indent: -18.0pt;">
<span lang="EN-CA" style="font-family: "symbol"; mso-ansi-language: EN-CA; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Using a neti pot or other irrigation
system</span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l6 level1 lfo5; text-indent: -18.0pt;">
<span lang="EN-CA" style="font-family: "symbol"; mso-ansi-language: EN-CA; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Alternating hot and cold towels over
the face</span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l6 level1 lfo5; text-indent: -18.0pt;">
<span lang="EN-CA" style="font-family: "symbol"; mso-ansi-language: EN-CA; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Acupressure over the sinus regions (the
colored areas indicated above) can help facilitate drainage and offer temporary
relief from the pressure</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Musculoskeletal</span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA" style="mso-ansi-language: EN-CA;">This
category encompasses the most common types of headaches that result from either
joint dysfunction in the neck <b style="mso-bidi-font-weight: normal;">(cervicogenic
headache)</b>, or muscular issues <b style="mso-bidi-font-weight: normal;">(tension
headache)</b>.</span></div>
<div class="MsoNormal">
<span lang="EN-CA" style="mso-ansi-language: EN-CA;">These
headaches will often present in the temple region or at the base of the skull
and will be accompanied by neck and/or shoulder pain, stiffness and restricted
movement.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA" style="mso-ansi-language: EN-CA;">The good
news about this type of headache is that there is a lot that we as
practitioners can do about it.</span></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Pain causing tissue impairments</span></b><span lang="EN-CA" style="mso-ansi-language: EN-CA;"></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo3; text-indent: -18.0pt;">
<span lang="EN-CA" style="font-family: "symbol"; mso-ansi-language: EN-CA; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Trigger points aka “knots”</span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo3; text-indent: -18.0pt;">
<span lang="EN-CA" style="font-family: "symbol"; mso-ansi-language: EN-CA; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Increased muscle tension </span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo3; text-indent: -18.0pt;">
<span lang="EN-CA" style="font-family: "symbol"; mso-ansi-language: EN-CA; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Fascial restrictions </span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo3; text-indent: -18.0pt;">
<span lang="EN-CA" style="font-family: "symbol"; mso-ansi-language: EN-CA; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Compression of nerves/blood vessels</span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo3; text-indent: -18.0pt;">
<span lang="EN-CA" style="font-family: "symbol"; mso-ansi-language: EN-CA; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Compression of the joints in the neck</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Causes</span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l2 level1 lfo4; text-indent: -18.0pt;">
<span lang="EN-CA" style="font-family: "symbol"; mso-ansi-language: EN-CA; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Poor posture (seated, slouched, head
forward)</span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo4; text-indent: -18.0pt;">
<span lang="EN-CA" style="font-family: "symbol"; mso-ansi-language: EN-CA; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Carrying a heavy bag</span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo4; text-indent: -18.0pt;">
<span lang="EN-CA" style="font-family: "symbol"; mso-ansi-language: EN-CA; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Poor shoulder mobility</span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo4; text-indent: -18.0pt;">
<span lang="EN-CA" style="font-family: "symbol"; mso-ansi-language: EN-CA; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Poor breathing patterns</span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo4; text-indent: -18.0pt;">
<span lang="EN-CA" style="font-family: "symbol"; mso-ansi-language: EN-CA; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Trauma (whiplash, motor vehicle
accident)</span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo4; text-indent: -18.0pt;">
<span lang="EN-CA" style="font-family: "symbol"; mso-ansi-language: EN-CA; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Poor eyesight</span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo4; text-indent: -18.0pt;">
<span lang="EN-CA" style="font-family: "symbol"; mso-ansi-language: EN-CA; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Grinding or clenching the teeth</span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l2 level1 lfo4; text-indent: -18.0pt;">
<span lang="EN-CA" style="font-family: "symbol"; mso-ansi-language: EN-CA; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Physical or emotional stress</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Treatment</span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA" style="mso-ansi-language: EN-CA;">The treatment
approach will be dictated by the underlying cause of the musculoskeletal
headache. The combination of soft tissue massage, joint mobilization and an
exercise/stretch program is typically indicated.</span></div>
<div class="MsoNormal">
<span lang="EN-CA" style="mso-ansi-language: EN-CA;">Chiropractic,
Physiotherapy, Massage and Acupuncture are all effective and complementary
therapies that can treat musculoskeletal headaches.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Self care</span></b></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l3 level1 lfo7; text-indent: -18.0pt;">
<span lang="EN-CA" style="font-family: "symbol"; mso-ansi-language: EN-CA; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Heat can help reduce muscle and
fascial tightness</span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l3 level1 lfo7; text-indent: -18.0pt;">
<span lang="EN-CA" style="font-family: "symbol"; mso-ansi-language: EN-CA; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Meditation, progressive relaxation
and diaphragmatic breathing can help to manage stress</span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l3 level1 lfo7; text-indent: -18.0pt;">
<span lang="EN-CA" style="font-family: "symbol"; mso-ansi-language: EN-CA; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Peppermint oil can help reduce
stress and act as a pain modulator </span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l3 level1 lfo7; text-indent: -18.0pt;">
<span lang="EN-CA" style="font-family: "symbol"; mso-ansi-language: EN-CA; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-CA" style="mso-ansi-language: EN-CA;">Practicing postural awareness,
limiting screen time and time spent seated </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA" style="mso-ansi-language: EN-CA;">**This is
by no means an exhaustive list of headache types, only a select few of the most
common.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA" style="mso-ansi-language: EN-CA;">Kisner,
Carolyn., and Lynn Allen Colby. Therapeutic Exercise: Foundations and
Techniques. 5th ed. Philadelphia: F.A. Davis, 2007.</span></div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-4077914034037998565.post-15339054593892836122016-09-19T12:01:00.003-04:002017-12-11T18:35:48.348-05:00 Sugar: Not so Sweet<style>
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<div class="MsoNormal">
<span lang="EN-CA" style="mso-ascii-font-family: Cambria; mso-hansi-font-family: Cambria;">It is no secret that sugar is bad for us. It
causes cavities, makes our kids hyper, weakens our immune system and increases
our daily caloric intake.<span style="mso-spacerun: yes;"> </span>But what if it
was doing more than that? What if sugar was responsible for the rapid rise in
cases of obesity, type 2 diabetes and heart disease? What if there were recent
studies linking sugar consumption to Alzheimer’s and the spread of cancer? And
what if sugar was actually so addictive that we couldn’t stop eating it, even
if we tried?</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA" style="mso-ascii-font-family: Cambria; mso-hansi-font-family: Cambria;">Pretty scary. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA" style="mso-ascii-font-family: Cambria; mso-hansi-font-family: Cambria;">Sugar is found in almost everything – not just
candy and ice cream. Start reading labels: sugar is the main ingredient in over
80% of food items sold in the grocery store. Pasta sauce, cereal, crackers,
salad dressing, peanut butter, etc.. Even the labels themselves can be
deceiving. The word “sugar” may not appear at all. Other common names include </span><span style="color: #262626; mso-ansi-language: EN-US; mso-ascii-font-family: Cambria; mso-bidi-font-family: "Times New Roman"; mso-hansi-font-family: Cambria;">corn syrup, dextrose,
evaporated cane juice, fructose sweetener, fruit juice concentrates, glucose-fructose,
high-fructose corn syrup, honey, liquid fructose, malt syrup, mannitol and
molasses (to name just a few). All sugars (including natural ones like honey
and pure maple syrup) are processed by the body in the same way.
Physiologically-speaking: sugar is sugar. </span><span lang="EN-CA" style="mso-ascii-font-family: Cambria; mso-hansi-font-family: Cambria;"></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA" style="mso-ascii-font-family: Cambria; mso-hansi-font-family: Cambria;">When sugar is consumed in large quantities (or
even worse – large quantities in liquid form i.e. pop or fruit juice) it is
sent directly to the liver where it is immediately metabolized into fat. This
leads to insulin resistance and metabolic syndrome – both of which, in time, are
the primary causes of type 2 diabetes, heart disease and obesity. </span><span style="color: #262626; mso-ansi-language: EN-US; mso-ascii-font-family: Cambria; mso-bidi-font-family: "Times New Roman"; mso-hansi-font-family: Cambria;"></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA" style="mso-ascii-font-family: Cambria; mso-hansi-font-family: Cambria;">Sugar is completely void of any nutrients. It
contains no fibre, no protein, no vitamins and no minerals. In fact: you’re the
process of digesting sugar actually <i style="mso-bidi-font-style: normal;">depletes</i>
the body of essential nutrients. Vitamin D, Vitamin C, B-vitamins, calcium,
magnesium and chromium levels are all disrupted by sugar consumption. In small
doses no big deal but imagine the long-term health effects that could arise if
you are chronically deficient in all of these essential nutrients? </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA">According to the most recent analysis from Statistics
Canada the average Canadian consumes 110 grams of sugar daily. That’s 26
teaspoons a day – approximately 47 <i style="mso-bidi-font-style: normal;">litres
</i>of sugar per year. Those statistics are from 2004 – odds are today’s
numbers come in even higher. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA" style="mso-ascii-font-family: Cambria; mso-hansi-font-family: Cambria;">All of the above should be reason enough to
ditch the sweets, but it’s not that easy. Sugar is addictive. Research has
shown it to stimulate the same parts of the brain as drugs or alcohol. A famous
study published by the Public Library of Science (PLOS) found refined sugar to
be more addictive than cocaine. When rats were given the choice over 94% of them
chose sugar water over the drug (even the rats who were already dependent on
cocaine quickly shifted to the sugar once it became available). </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA"></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA">Research regarding the long-term effects of
sugar consumption is still not definitive. Refined sugar was not a staple in the
standard North American diet until recently. There are many factors that
contribute to disease and illness – some that are within our control and others
that are not. But it certainly does make you think twice about what you are
putting into your body on a daily basis. What we are dealing with here may be
more than just empty calories…</span><br />
<br />
<div style="text-align: center;">
<span lang="EN-CA"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT9Aadx243F-od5CFszy81fvPeeOzzI8K-vl4J8pialcck4KLo6VLuCy5LleFZmnUAGQ5KB2EP_As0o-eVJ327YZNiWj3RL8SITVDu-0aJ0QgS1h4B55BwxZyoKb9-aS7F9vaJTeg7cRny/s1600/sugar.jpeg" imageanchor="1"><img border="0" height="237" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT9Aadx243F-od5CFszy81fvPeeOzzI8K-vl4J8pialcck4KLo6VLuCy5LleFZmnUAGQ5KB2EP_As0o-eVJ327YZNiWj3RL8SITVDu-0aJ0QgS1h4B55BwxZyoKb9-aS7F9vaJTeg7cRny/s320/sugar.jpeg" width="320" /></a> </span></div>
</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA"><b>Danielle Bossin-Hardy</b></span></div>
<div class="MsoNormal">
<span lang="EN-CA">Holistic Nutritionist</span></div>
<div class="MsoNormal">
<span lang="EN-CA">Strength & Conditioning Specialist <b> </b></span></div>
<div class="MsoNormal">
<span lang="EN-CA"><b><br /></b></span></div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-4077914034037998565.post-303259978538241842016-08-16T10:39:00.000-04:002017-12-11T18:35:56.640-05:00Enough talk. Get it done. <style>
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<div class="MsoTitle" style="text-align: center;">
<a href="https://www.blogger.com/null" name="h.oiod6temwtva"></a><span style="font-family: "cambria"; mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;">Enough talk. Get
it done. </span></div>
<div class="MsoTitle">
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<span style="font-family: "cambria"; mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;"><i>Goals. </i>We all have them. Unfortunately, not
everyone can say that they have the best success rate when it comes to sticking to their goals all the way through. With the end of August approaching, and
September on its way, many new fitness goals will be gearing up for a second
coming. #newyearsresolutionpart2</span></div>
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<span style="font-family: "cambria"; mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;">Here are 5 tips that will help you keep on the
right path towards your fitness goals.</span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "cambria"; mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;">1.Get it
over with</span></b><span style="font-family: "cambria"; mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;"> </span></div>
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<span style="font-family: "cambria"; mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;">Rise and grind!
Get the crust out the eye and get your goals out of the way first thing in the
morning. Putting the gym first on your to-do list has many benefits. It gets
the blood flowing, metabolism moving,
and finally, you get it out of the way. If you start with exercise first
thing in the day you can put the “I'm too tired” excuse to rest. </span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "cambria"; mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;">2. Invest
in your fitness</span></b></div>
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<span style="font-family: "cambria"; mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;">Make it cost you.
Investing in yourself by purchasing a personal training or group fitness
classes will greatly help with keeping yourself accountable. We don’t want
money to go to waste by registering for a gym membership just to not attend.
Investing in a trainer or a class will help to push you into the
right direction. A good trainer will push you to take the right steps towards
conquering your goals. Many trainers will also have cancellation fees which
will add to you taking an initiative to get up and out of bed to get towards
your goals. Of course, it isn’t the cheapest route but
there surely are habits within your life that you should be cutting to reach
your goals. Establish your values and see it through. </span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "cambria"; mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;">3. Tell
the world</span></b><span style="font-family: "cambria"; mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;"> </span></div>
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<span style="font-family: "cambria"; mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;">Telling people
what your fitness goals are will help with accountability. The more that people
know, the more likely you are not going to bail on your own goals. Speaking
about your goals repeatedly also serves as a positive reminder to yourself for
what it is that you are working towards. Telling those that are close to you
also gives you supporters which can help catapult you towards your goals..
especially when times get tough. You are a supporter yourself and you don't
even know it. All those likes you give to people you follow on social medias
like Instagram and Snapchat help push them towards their goals. Have your own
following and make something of it. </span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "cambria"; mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;">4. Train
with a partner</span></b><span style="font-family: "cambria"; mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;"> </span></div>
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<span style="font-family: "cambria"; mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;">After telling the
world you should stumble upon individuals that share the same goals as
you. Hold on to these people and create your own <i>'gym wolf pack'</i>. There are many
perks to training with a partner. From keeping each other accountable,
providing each other motivation, and pushing one another in and out of the gym.
Find your wolf pack and conquer your goals together one step at a time.</span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "cambria"; mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;">5. Set a
time</span></b></div>
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<span style="font-family: "cambria"; mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;">Grab your
calendar. Be realistic and set a day. This is the date you are going to check
in to see the results of your hard work. When you set a time to accomplish a
goal you are more likely to stay motivated and driven towards that goal. It
works when your boss assigns you a task. In this situation you are your own
boss with your own deadline set. So get to it.</span></div>
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<span style="font-family: "cambria"; mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria;">When it is all
said and done it is entirely up to you to achieve your goals. If you want
something, you must put the effort to get it. It all comes down to the effort
that your put forward. <b>Establish a goal, think it, do it. </b></span></div>
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<span style="mso-bidi-font-weight: normal;"><span style="background: white; font-family: "cambria"; font-size: 12.0pt; line-height: 115%;">Steven Bolé </span></span></div>
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<span style="mso-bidi-font-weight: normal;"><span style="background: white; font-family: "cambria"; font-size: 12.0pt; line-height: 115%;">Strength and
Conditioning Coach</span></span></div>
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<span style="background: white; font-family: "cambria"; font-size: 12.0pt; line-height: 115%;">Catalyst Health</span></div>
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<span style="background: white; font-family: "cambria"; font-size: 12.0pt; line-height: 115%;">steven@catalyst-health.ca<b style="mso-bidi-font-weight: normal;"> </b><span style="mso-spacerun: yes;"> </span></span></div>
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