STRETCH & STRENGTHEN FOR SPORT
Beginning Sat. November 14th
This six-week program incorporates dynamic stretching and stability exercises that balance and improve muscular control.
We teach sport-specific, functional movements that incorporate all muscles and joints in exercises that strengthen the body as a complete unit.
In this course, muscles are not isolated, but must work together, encouraging appropriate strengthening and recruiting of large, small and stabilizing muscles, decreasing chances of injury during play.
SATURDAYS 1-2pm
6 weeks session $90
Call to Register
Wednesday, October 21, 2009
Stress Management
Do You Recognize these
Symptoms of Stress?
Behavioural – Drinking too much, eating too much or too little, fidgeting, fist clenching, talking too fast or too loud.
Emotional – Anger, defensiveness, depression, irrationality, listlessness, mood swings, worry.
Mental – Confusion, memory problems, poor concentration, racing thoughts, vivid dreams.
Physical – Cold hands and feet, grinding teeth, headache, heart palpitations, increased sweating, indigestion, itching, loss of libido, sore neck, rapid breathing, tense muscles, weight loss or gain.
Some Essential Coping Skills...
We all cope with stress in different ways – some of us far more effectively than others. To shed some light on which coping skills blunted the health effects of stress most reliably, University of Chicago researchers followed a group of business executives for eight years as they faced the ups and downs of running a company. Those who stayed healthiest shared these traits:
1. They didn’t distort problems. They viewed the curve balls in life as challenges and opportunities rather than threats to be feared.
2. They reached out to others. Each set aside time for projects they felt were meaningful – for instance, ones involving community.
3. They felt in control. They set realistic goals and, if needed, readjusted those goals to make them more attainable.
Quick Tip: Busy people often drown themselves in clutter. Such chaos can amplify stress, especially if important things keep vanishing. Spend time each day getting rid of superfluous stuff. As a rule, if you haven’t used it in a year, you don’t need it.
Symptoms of Stress?
Behavioural – Drinking too much, eating too much or too little, fidgeting, fist clenching, talking too fast or too loud.
Emotional – Anger, defensiveness, depression, irrationality, listlessness, mood swings, worry.
Mental – Confusion, memory problems, poor concentration, racing thoughts, vivid dreams.
Physical – Cold hands and feet, grinding teeth, headache, heart palpitations, increased sweating, indigestion, itching, loss of libido, sore neck, rapid breathing, tense muscles, weight loss or gain.
Some Essential Coping Skills...
We all cope with stress in different ways – some of us far more effectively than others. To shed some light on which coping skills blunted the health effects of stress most reliably, University of Chicago researchers followed a group of business executives for eight years as they faced the ups and downs of running a company. Those who stayed healthiest shared these traits:
1. They didn’t distort problems. They viewed the curve balls in life as challenges and opportunities rather than threats to be feared.
2. They reached out to others. Each set aside time for projects they felt were meaningful – for instance, ones involving community.
3. They felt in control. They set realistic goals and, if needed, readjusted those goals to make them more attainable.
Quick Tip: Busy people often drown themselves in clutter. Such chaos can amplify stress, especially if important things keep vanishing. Spend time each day getting rid of superfluous stuff. As a rule, if you haven’t used it in a year, you don’t need it.
Wednesday, September 2, 2009
FALL CLASSES - ANNOUNCEMENTS
Hello Everyone! We hope you all have had a safe and enjoyable summer. Here are a few announcements regarding our fall classes:
PILATES & CORRECTIVE EXERCISE CLASSES
We are pleased to announce that we have added PILATES and CORRECTIVE EXERCISE CLASSES to the schedule. These classes are scheduled to begin the week of September 14th, and will run for 6 weeks. Six-week session: $90 (see schedule below).
YOGA
The Fall yoga classes will begin the week of September 7th. There are a few changes to the schedule. We have added a 2 new yoga classes this year: Yoga Basics (Tuesday 7:30pm) & Level III (Wednesday 9:30am) *Please note: Tuesday Level 1 class will now start at 6:00pm.
This fall, classes will run for a full fifteen-week term ($225). For students who are unable to commit to the full session, a split-term of 8 weeks is available ($120). As usual, missed classes can be made up by attending any of the offered classes during the current term.
PRE-REGISTRATION
This fall we have enough returning students that we are hoping to have everyone PRE-REGISTER (i.e. sign up before the first class) so that we know how many spaces are available in each class - so please give us a call or drop by to register if you are intending to come.
CLASS TIMES
Pilates: Tuesday 7:30 – 8:30 am
Tuesday 12 – 1 pm
Wednesday 6 – 7 pm
Corrective Exercise: Friday 12 – 1 pm
Saturday 1 – 2 pm
Yoga:
Yoga Basics Tuesday 7:30 – 8:45 pm
Level 1 Tuesday 6 – 7:15 pm
Thursday 7:30 – 8:45 pm
Level 2 Thursday 6 – 7:15 pm
Level 3 Wednesday 9:30 – 11 am
Restorative Wednesday 11am – 12pm
PILATES & CORRECTIVE EXERCISE CLASSES
We are pleased to announce that we have added PILATES and CORRECTIVE EXERCISE CLASSES to the schedule. These classes are scheduled to begin the week of September 14th, and will run for 6 weeks. Six-week session: $90 (see schedule below).
YOGA
The Fall yoga classes will begin the week of September 7th. There are a few changes to the schedule. We have added a 2 new yoga classes this year: Yoga Basics (Tuesday 7:30pm) & Level III (Wednesday 9:30am) *Please note: Tuesday Level 1 class will now start at 6:00pm.
This fall, classes will run for a full fifteen-week term ($225). For students who are unable to commit to the full session, a split-term of 8 weeks is available ($120). As usual, missed classes can be made up by attending any of the offered classes during the current term.
PRE-REGISTRATION
This fall we have enough returning students that we are hoping to have everyone PRE-REGISTER (i.e. sign up before the first class) so that we know how many spaces are available in each class - so please give us a call or drop by to register if you are intending to come.
CLASS TIMES
Pilates: Tuesday 7:30 – 8:30 am
Tuesday 12 – 1 pm
Wednesday 6 – 7 pm
Corrective Exercise: Friday 12 – 1 pm
Saturday 1 – 2 pm
Yoga:
Yoga Basics Tuesday 7:30 – 8:45 pm
Level 1 Tuesday 6 – 7:15 pm
Thursday 7:30 – 8:45 pm
Level 2 Thursday 6 – 7:15 pm
Level 3 Wednesday 9:30 – 11 am
Restorative Wednesday 11am – 12pm
Welcome Julia and Shalini
Most of you have listened to Dennis, JoAnn, or me lecture about the importance of staying active. As important as regular activity is, proper form and safely performed actions during those activities are even more so. Having good instruction to learn the proper ways to exercise and ensuring that all necessary muscle groups are being strengthened are essential in preventing injury, which is why I am so pleased to be able to offer classes with such experienced and knowledgeable instructors. Please welcome Julia Pilliar and Shalini Bhat to the Lifewise Team who are offering several new classes starting this fall.
Yours In Health,
Dr. Karen Baker
Yours In Health,
Dr. Karen Baker
The Benefits of Pilates
Shalini Bhat, B.A.(Kin)H. CPT
Pilates Instructor
o Increased core strength, stability and peripheral mobility
o Longer, leaner muscles
o Improved posture
o Back pain prevention
o Enhances ease of movement
o Balances strength and flexibility
o Heightens body awareness
o No-impact, easy on the joints
o Is customizable to each client
o Improves performance in sports
o Improves balance, coordination and circulation
The Basis of Pilates:
Joseph Pilates believed that it was important to exercise with precision and grace. He emphasized deep breathing and mental concentration as essential to Pilates training (formerly called contrology) and building a healthy body, mind and respiratory system. As well, he believed that Pilates improved circulation and physical fitness through muscular squeezing. He believed in training the body as a coordinated whole rather than as parts. Many exercises are focused on holding the torso in place while moving the limbs in various planes of movement which challenges your balance, core strength, stability and flexibility. Pilates exercises are not repeated more than 5-10 times and are performed with total concentration and muscular engagement so that the focus is on quality rather than quantity.
“Physical fitness is the requisite to happiness”
- Joseph Pilates -
Pilates Instructor
o Increased core strength, stability and peripheral mobility
o Longer, leaner muscles
o Improved posture
o Back pain prevention
o Enhances ease of movement
o Balances strength and flexibility
o Heightens body awareness
o No-impact, easy on the joints
o Is customizable to each client
o Improves performance in sports
o Improves balance, coordination and circulation
The Basis of Pilates:
Joseph Pilates believed that it was important to exercise with precision and grace. He emphasized deep breathing and mental concentration as essential to Pilates training (formerly called contrology) and building a healthy body, mind and respiratory system. As well, he believed that Pilates improved circulation and physical fitness through muscular squeezing. He believed in training the body as a coordinated whole rather than as parts. Many exercises are focused on holding the torso in place while moving the limbs in various planes of movement which challenges your balance, core strength, stability and flexibility. Pilates exercises are not repeated more than 5-10 times and are performed with total concentration and muscular engagement so that the focus is on quality rather than quantity.
“Physical fitness is the requisite to happiness”
- Joseph Pilates -
Smart Exercise!
Julia Pilliar, B.H.K., CPT, HLC1
Personal Trainer
Corrective exercises are used to restore health to the muscular system by determining muscular imbalances which cause joint and muscle pains. Imbalances occur in daily life, from sitting for prolonged periods at a desk, performing unbalanced exercises at the gym, and playing lopsided sports such as golf and tennis which strengthen one side of the body at the expense of the opposite side. These activities reinforce a state of muscular imbalance which can eventually result in back, joint, and muscle pain. Prevention and remedy lie in corrective exercises and functional movements which work to put muscles and muscle groups back into balance. Weak and inactive muscles become active and strong, and tight muscles are stretched and relaxed back to a healthy length, reducing stress on tendons and joints and alleviating pain. This leads to improved posture, reduced pain (in the low back, knees, neck and shoulders), and general well-being.
Functional movements are those that mimic real-world biomechanics, or movements that occur in everyday life. Squatting down to interact with a child, bending over to pick up a box, lunging and swinging a tennis racquet, and pulling open a heavy door are all examples of daily activities that are adapted in the gym as functional movements. These moves require the use of many muscles and joints working synergistically. If complex movements such as these are performed inappropriately, stresses may be placed on weaker muscles and tendons which, if repeated often enough, will lead to chronic back pain, joint pain, and inability to enjoy activity. Training the body in a functional way results in proper muscle balance and neural recruitment and reinforces appropriate movement mechanics to prevent and alleviate chronic pain. For athletes, functional training means training specific moves that are used in the sport of interest, so that muscle strength and power gains actually lead to improved performance. This is more desirable than non-transferable strength increases which are typical of isolation (typically machine-based) exercises.
Our six-week exercise program will build upon six functional movements that incorporate all muscles and joints of the body in moves that strengthen the body as a complete unit. Muscles are not isolated but must work together, which results in balanced strengthening of large muscles, small muscles, and stabilizing muscles. Dynamic stretching and balance exercises are also incorporated, which further balance muscles and improve muscular control. There is also flexibility to perform functional moves specific to your sport of choice!
Personal Trainer
Corrective exercises are used to restore health to the muscular system by determining muscular imbalances which cause joint and muscle pains. Imbalances occur in daily life, from sitting for prolonged periods at a desk, performing unbalanced exercises at the gym, and playing lopsided sports such as golf and tennis which strengthen one side of the body at the expense of the opposite side. These activities reinforce a state of muscular imbalance which can eventually result in back, joint, and muscle pain. Prevention and remedy lie in corrective exercises and functional movements which work to put muscles and muscle groups back into balance. Weak and inactive muscles become active and strong, and tight muscles are stretched and relaxed back to a healthy length, reducing stress on tendons and joints and alleviating pain. This leads to improved posture, reduced pain (in the low back, knees, neck and shoulders), and general well-being.
Functional movements are those that mimic real-world biomechanics, or movements that occur in everyday life. Squatting down to interact with a child, bending over to pick up a box, lunging and swinging a tennis racquet, and pulling open a heavy door are all examples of daily activities that are adapted in the gym as functional movements. These moves require the use of many muscles and joints working synergistically. If complex movements such as these are performed inappropriately, stresses may be placed on weaker muscles and tendons which, if repeated often enough, will lead to chronic back pain, joint pain, and inability to enjoy activity. Training the body in a functional way results in proper muscle balance and neural recruitment and reinforces appropriate movement mechanics to prevent and alleviate chronic pain. For athletes, functional training means training specific moves that are used in the sport of interest, so that muscle strength and power gains actually lead to improved performance. This is more desirable than non-transferable strength increases which are typical of isolation (typically machine-based) exercises.
Our six-week exercise program will build upon six functional movements that incorporate all muscles and joints of the body in moves that strengthen the body as a complete unit. Muscles are not isolated but must work together, which results in balanced strengthening of large muscles, small muscles, and stabilizing muscles. Dynamic stretching and balance exercises are also incorporated, which further balance muscles and improve muscular control. There is also flexibility to perform functional moves specific to your sport of choice!
Monday, August 10, 2009
You’re Invited! 1st Annual August BBQ & Open House
Date: Wed. August 26th
Time: 5:30 – 8:30 pm
Location: Lifewise H&W
(2034 Yonge St)
Come join us for some food & beverages. Try a demo. Take a tour of the office or ask us your health questions
Time: 5:30 – 8:30 pm
Location: Lifewise H&W
(2034 Yonge St)
Come join us for some food & beverages. Try a demo. Take a tour of the office or ask us your health questions
7 DAY YOGA WORKSHOP
August 10th – 16th
Join Dennis for a guided practice each morning at 7am for 7 days.
In this daily morning workshop, experience a guided, seven-day practice that will exercise all the body’s systems.
The week will begin with standing postures, building our way to backbends by the end of the week. The final day is a quite, restorative practice for complete rejuvenation.
Join Dennis for a guided practice each morning at 7am for 7 days.
In this daily morning workshop, experience a guided, seven-day practice that will exercise all the body’s systems.
The week will begin with standing postures, building our way to backbends by the end of the week. The final day is a quite, restorative practice for complete rejuvenation.
Backpack Safety Tips
Dr. Karen Baker, BSc, DC
Believe it or not, kids get back pain! It’s more common every year. Kids (university students too) carry large, heavy backpacks. Between lunch, textbooks, jackets and binders, backpacks can weigh up to 15 – 20 pounds or more.
Lugging around these heavy bags can result in poor posture and put undue strain on the spine, especially if the heavy load is unevenly or improperly distributed. This can cause muscle strain, headaches, back, neck and arm pain, and even nerve damage.
The Ontario Chiropractic Association provides the following recommendations for backpack safety:
Choose the right backpack. Leather is too heavy; choose vinyl or canvas which are much lighter. Pick a bag with wide, padded straps, a hip or waist strap, and a padded back with plenty of pockets. Make sure it fits.
Pack it properly. Pack sparingly, and distribute the weight evenly. The total weight of the pack should be no more than 10 – 15 percent of the wearer’s own body weight. Pack heaviest objects closest to the body and odd-shaped items away from the back.
Putting the backpack on. Teach young children to lift their bags with the arms and legs, bending with the knees and to put it on a waist-level surface first, not swing it around the shoulders.
The right way to wear a backpack. Use both straps on both shoulders - always! Adjust straps so that the pack fits snugly. Use the waist strap for added stability.
Believe it or not, kids get back pain! It’s more common every year. Kids (university students too) carry large, heavy backpacks. Between lunch, textbooks, jackets and binders, backpacks can weigh up to 15 – 20 pounds or more.
Lugging around these heavy bags can result in poor posture and put undue strain on the spine, especially if the heavy load is unevenly or improperly distributed. This can cause muscle strain, headaches, back, neck and arm pain, and even nerve damage.
The Ontario Chiropractic Association provides the following recommendations for backpack safety:
Choose the right backpack. Leather is too heavy; choose vinyl or canvas which are much lighter. Pick a bag with wide, padded straps, a hip or waist strap, and a padded back with plenty of pockets. Make sure it fits.
Pack it properly. Pack sparingly, and distribute the weight evenly. The total weight of the pack should be no more than 10 – 15 percent of the wearer’s own body weight. Pack heaviest objects closest to the body and odd-shaped items away from the back.
Putting the backpack on. Teach young children to lift their bags with the arms and legs, bending with the knees and to put it on a waist-level surface first, not swing it around the shoulders.
The right way to wear a backpack. Use both straps on both shoulders - always! Adjust straps so that the pack fits snugly. Use the waist strap for added stability.
TCM’s Role in Repetitive Strain Injuries
JoAnn Alafriz, BSc, Dipl ST, Dipl Ac
One out of every ten Canadian adults has a repetitive strain injury (RSI) serious enough to limit his or her normal activities. A study published in Health Reports, shows that RSI’s are affecting a growing number of adults. - Statistics Canada, The Daily, August, 2003
Repetitive Strain Injuries (RSI) are a group of disorders caused by repeated movements that affect the muscles, tendons and nerves; of these, Carpal Tunnel Syndrome is probably the most well known.
According to Traditional Chinese Medicine (TCM) repetitive strain injury is considered Qi (Energy) Stagnation. In this circumstance, the energy in the affected area is not flowing properly and becomes “stuck”. When Qi is stuck - pain arises. By stimulating channels (meridians) that run through the body carrying Qi (as well as blood) facilitating the smooth flow of this energy, TCM treatments effectively help to reduced pain, numbness, and tingling, and ultimately calm the nervous system allowing the body to innately heal itself.
WARNING SIGNS of RSI’s: Recurring pain or discomfort in neck, shoulders, upper back, wrists or hands; tingling and/or numbness; loss of grip strength; lack of endurance and/or weakness. Muscles in the arms and shoulders feel hard and ropey. Pain or numbness often occurs while lying in bed.
PREVENTION is Key! Good posture and ergonomic working conditions help to prevent or halt the progress of RSI. Rest, stretches and strengthening exercises, along with appropriate treatment, will reduce the symptoms associated to RSI. Listen to your body: BEFORE you begin to feel pain and fatigue – STOP. Pay attention to posture: the shoulders and head should not be hunched forward. Problems may be aggravated by other actions: carrying children, knitting, even using a knife on a cutting board can have an enormous impact. Be sure to take regular breaks, invest in a headset, and avoid tucking the telephone between your shoulder and ear. When typing, hold wrist straight rather than bent up, down, or to the side. Improve strength and blood flow in the affected muscles by regular aerobic exercise Get adequate sleep and drink plenty of water. Relax muscles by using muscle-relaxation techniques such as deep breathing or qigong to reduce pain.
One out of every ten Canadian adults has a repetitive strain injury (RSI) serious enough to limit his or her normal activities. A study published in Health Reports, shows that RSI’s are affecting a growing number of adults. - Statistics Canada, The Daily, August, 2003
Repetitive Strain Injuries (RSI) are a group of disorders caused by repeated movements that affect the muscles, tendons and nerves; of these, Carpal Tunnel Syndrome is probably the most well known.
According to Traditional Chinese Medicine (TCM) repetitive strain injury is considered Qi (Energy) Stagnation. In this circumstance, the energy in the affected area is not flowing properly and becomes “stuck”. When Qi is stuck - pain arises. By stimulating channels (meridians) that run through the body carrying Qi (as well as blood) facilitating the smooth flow of this energy, TCM treatments effectively help to reduced pain, numbness, and tingling, and ultimately calm the nervous system allowing the body to innately heal itself.
WARNING SIGNS of RSI’s: Recurring pain or discomfort in neck, shoulders, upper back, wrists or hands; tingling and/or numbness; loss of grip strength; lack of endurance and/or weakness. Muscles in the arms and shoulders feel hard and ropey. Pain or numbness often occurs while lying in bed.
PREVENTION is Key! Good posture and ergonomic working conditions help to prevent or halt the progress of RSI. Rest, stretches and strengthening exercises, along with appropriate treatment, will reduce the symptoms associated to RSI. Listen to your body: BEFORE you begin to feel pain and fatigue – STOP. Pay attention to posture: the shoulders and head should not be hunched forward. Problems may be aggravated by other actions: carrying children, knitting, even using a knife on a cutting board can have an enormous impact. Be sure to take regular breaks, invest in a headset, and avoid tucking the telephone between your shoulder and ear. When typing, hold wrist straight rather than bent up, down, or to the side. Improve strength and blood flow in the affected muscles by regular aerobic exercise Get adequate sleep and drink plenty of water. Relax muscles by using muscle-relaxation techniques such as deep breathing or qigong to reduce pain.
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