Spring has sprung (although it seems someone needs to remind Mother Nature!) and with the new season comes several new things at Lifewise. You will notice over the next few weeks some new faces at the front desk: Nancy, Mark, and Neive will be happy to help you book appointments and answer questions about our classes, workshops, and services. I am also excited to announce the addition of a new chiropractor to the team: Dr. Joy Simon will be joining us, starting the end of June. She will be available for treatments on Wednesdays and Fridays. (Finally, chiropractic appointments offered 6 days a week!) what's more, Julia Pilliar will
be starting up a Walking Club next month – stay tuned for details!
Yours In Health,
Dr. Karen Baker
Tuesday, May 11, 2010
The Importance of Strength Training
The Importance of Strength Training
Julia Pilliar, BKin, CPT
Aerobic activities such as jogging, swimming, and cycling are often believed to be the most important forms of exercise. However, cardiovascular conditioning is only one of four components fitness, (cardiovascular conditioning, muscular conditioning, body composition, flexibility) all of which must be maintained for optimal health and well-being. Muscular conditioning includes ENDURANCE (the ability to contract a muscle repeatedly over a prolonged period of time (e.g. holding the plank, doing as many push-ups or squats as you can), and STRENGTH (a muscle’s ability to generate force in a short time period, as in doing a weighted squat, a bicep curl, or picking up a heavy object). Muscular endurance is critical to maintain good posture and prevent repetitive injuries, and muscular strength makes activities of daily living such as grocery shopping and gardening feel easier Muscle is more metabolically active (uses more calories per hour) than fat, thus increasing muscle mass can help to raise your metabolism contributing to a healthy body composition. Strength training also helps to maintain healthy bones and prevent osteopenia and osteoporosis.
Any activity that challenges muscles more than daily activities do contributes to improvements in muscular conditioning. This may include a challenging yoga or pilates class, a body sculpting class, or working with weights, tubing, or doing calisthenics (body weight exercises).. The Canadian Society of Exercise Physiology recommends that healthy adults engage in strength training at least 1 time per week to maintain muscles, and 2 or 3 sessions per week to improve. Just remember, give yourself at least a day of rest in between exercise sessions as this time is needed for muscle repair and growth.
Julia Pilliar, BKin, CPT
Aerobic activities such as jogging, swimming, and cycling are often believed to be the most important forms of exercise. However, cardiovascular conditioning is only one of four components fitness, (cardiovascular conditioning, muscular conditioning, body composition, flexibility) all of which must be maintained for optimal health and well-being. Muscular conditioning includes ENDURANCE (the ability to contract a muscle repeatedly over a prolonged period of time (e.g. holding the plank, doing as many push-ups or squats as you can), and STRENGTH (a muscle’s ability to generate force in a short time period, as in doing a weighted squat, a bicep curl, or picking up a heavy object). Muscular endurance is critical to maintain good posture and prevent repetitive injuries, and muscular strength makes activities of daily living such as grocery shopping and gardening feel easier Muscle is more metabolically active (uses more calories per hour) than fat, thus increasing muscle mass can help to raise your metabolism contributing to a healthy body composition. Strength training also helps to maintain healthy bones and prevent osteopenia and osteoporosis.
Any activity that challenges muscles more than daily activities do contributes to improvements in muscular conditioning. This may include a challenging yoga or pilates class, a body sculpting class, or working with weights, tubing, or doing calisthenics (body weight exercises).. The Canadian Society of Exercise Physiology recommends that healthy adults engage in strength training at least 1 time per week to maintain muscles, and 2 or 3 sessions per week to improve. Just remember, give yourself at least a day of rest in between exercise sessions as this time is needed for muscle repair and growth.
In dedication of Mother's Day
In dedication of Mother's Day
Nicole Zingel, RMT
Most expectant mothers can feel very joyful and excited for the arrival of their soon to be child. At the same time they may also be experiencing the aches and pains associated with the ongoing muscle and skeletal changes of their body that naturally occur during pregnancy.
Some of the these physiological changes that happen are caused by the mother's centre of gravity shifting forward due to more weight being carried in their abdomen and breasts. This anterior weight can increase strain felt in the lower back, gluteal and hip area, and can cause the expectant mother a great deal of discomfort. To compensate for these changes, the mother may lean her upper ribcage back and tend to push their neck and head forward. This compensation can cause pain and discomfort in the neck muscles.
Prenatal massage can help alleviate some of this common discomfort and pain associated with pregnancy. Benefits of a prenatal massage treatment include:
alleviate or decrease common aches and pains
reduced edema (swelling) that is often present during pregnancy
the opportunity to experience a deep relaxed state which can help reduce stress hormones and improve mood
promote a more restful sleep
As a Registered Massage Therapist trained in prenatal massage, I have had the honour of providing prenatal treatments to a number of pregnant clients. Each expectant mother I treat has their own individual experiences throughout their pregnancy, and I can tailor my treatments to each one of them. I encourage any expectant mothers experiencing the aches and pains of pregnancy, to receive a prenatal massage treatment and experience first-hand the benefits it can provide.
Happy Mother’s Day!
Nicole Zingel, RMT
Most expectant mothers can feel very joyful and excited for the arrival of their soon to be child. At the same time they may also be experiencing the aches and pains associated with the ongoing muscle and skeletal changes of their body that naturally occur during pregnancy.
Some of the these physiological changes that happen are caused by the mother's centre of gravity shifting forward due to more weight being carried in their abdomen and breasts. This anterior weight can increase strain felt in the lower back, gluteal and hip area, and can cause the expectant mother a great deal of discomfort. To compensate for these changes, the mother may lean her upper ribcage back and tend to push their neck and head forward. This compensation can cause pain and discomfort in the neck muscles.
Prenatal massage can help alleviate some of this common discomfort and pain associated with pregnancy. Benefits of a prenatal massage treatment include:
alleviate or decrease common aches and pains
reduced edema (swelling) that is often present during pregnancy
the opportunity to experience a deep relaxed state which can help reduce stress hormones and improve mood
promote a more restful sleep
As a Registered Massage Therapist trained in prenatal massage, I have had the honour of providing prenatal treatments to a number of pregnant clients. Each expectant mother I treat has their own individual experiences throughout their pregnancy, and I can tailor my treatments to each one of them. I encourage any expectant mothers experiencing the aches and pains of pregnancy, to receive a prenatal massage treatment and experience first-hand the benefits it can provide.
Happy Mother’s Day!
Eating Right for Cancer Prevention!
Eating Right for Cancer Prevention!
Beginning May 1st, our Nutritionist, Sarah Dobec, will be embarking on a CANCER PREVENTION DIET and LIFESTYLE program to raise funds for CANCER PREVENTION initiatives.
Follow Sarah`s progress and read about the program on her blog - sarahdobec.blogspot.com You can even join her if you like!
If you are interested in pledging her efforts and raising more awareness about a preventative approach to disease, visit the Women’s Healthy Environment Network website:
www.womenshealthyenvironments.ca/cpc/
Beginning May 1st, our Nutritionist, Sarah Dobec, will be embarking on a CANCER PREVENTION DIET and LIFESTYLE program to raise funds for CANCER PREVENTION initiatives.
Follow Sarah`s progress and read about the program on her blog - sarahdobec.blogspot.com You can even join her if you like!
If you are interested in pledging her efforts and raising more awareness about a preventative approach to disease, visit the Women’s Healthy Environment Network website:
www.womenshealthyenvironments.ca/cpc/
Monday, April 5, 2010
Lifewise Health & Wellness Bulletin - April 2010
Eating correctly, getting active and becoming healthy can seem daunting and like a lot of work to you. But really, it's no more work than managing a life of illness and fatigue. It’s not hard to be healthy, to be vital, to be proactive and to have a beautiful body, it’s a choice. Once you get started, you'll see it's not as hard as you thought to maintain healthy habits. Change is intimidating and can seem impossible, but you can change your mind, change your thinking and focus your energy on achieving what you want, not what you don’t want. You may not realize how your food choices are directly linked to your aches, pains and depleted vitality. Life is movement and movement is life!
Yours In Health,
Dr. Karen Baker
Yours In Health,
Dr. Karen Baker
The WHOLE Shebang
(Sarah Dobec)
As a Certified Holistic Nutritionist I am often asked what my number one piece of health advice is. It’s a tough question to answer because we are all so different and have different needs. Unfortunately, there is no magic pill. There are heaps of nourishing foods that we should integrate into our lives in balance. Moderation really is the key – gee, how boring is that?! I can, however, provide this small nugget of advice to everyone. Transition your pantry and fridge from PROCESSED foods to WHOLE foods. Start cooking for yourself and stop relying on “insert brand name here” to feed you.
Whole foods are foods that we recognize in their most natural form - an apple versus applesauce, for example. Once a food has been processed we have to start reading labels to see what has been added such as sugar, preservatives and fillers. Food processing also often removes many of the healthy vitamins and minerals that our bodies require. Excess sugar + nutrient depleted food = foundation for illness and disease.
Experiment by taking all the processed foods out of your cupboards and the fridge to see how much you actually rely on them. Then consider each one and how you could replace it with a whole food alternative. An example would be replacing instant oatmeal with bulk oatmeal, cinnamon and chopped fruit.
“Food that lacks life, cannot sustain life” (Dr Rowland)
As a Certified Holistic Nutritionist I am often asked what my number one piece of health advice is. It’s a tough question to answer because we are all so different and have different needs. Unfortunately, there is no magic pill. There are heaps of nourishing foods that we should integrate into our lives in balance. Moderation really is the key – gee, how boring is that?! I can, however, provide this small nugget of advice to everyone. Transition your pantry and fridge from PROCESSED foods to WHOLE foods. Start cooking for yourself and stop relying on “insert brand name here” to feed you.
Whole foods are foods that we recognize in their most natural form - an apple versus applesauce, for example. Once a food has been processed we have to start reading labels to see what has been added such as sugar, preservatives and fillers. Food processing also often removes many of the healthy vitamins and minerals that our bodies require. Excess sugar + nutrient depleted food = foundation for illness and disease.
Experiment by taking all the processed foods out of your cupboards and the fridge to see how much you actually rely on them. Then consider each one and how you could replace it with a whole food alternative. An example would be replacing instant oatmeal with bulk oatmeal, cinnamon and chopped fruit.
“Food that lacks life, cannot sustain life” (Dr Rowland)
Trainer Tips – Stress & Exercise
(Julia Pilliar)
Many people believe that worthwhile exercise involves treadmills, weights, and large machines that necessitate a costly gym membership. This type of exercise can actually be counter-productive to exercise goals, whether they be weight loss, strength gains, stress management, or otherwise. This is because exercise is actually a stressor to the body.
Some stress is good and challenges our bodies to adapt to difficult conditions, making us stronger and more efficient. However, if we experience chronic stress (due to daily poor nutrition, worry about finances, or exposure to environmental toxins, for example), our bodies never have a chance to repair, adapt, and grow.
If you experience high levels of stress, running on the treadmill may in fact, make things worse, even if you experience a brief euphoric effect directly following. Two hours later you may find yourself exhausted, in a poor mood, or mentally foggy.
To reduce your stress and increase your energy levels, engage in deep breathing and meditative activities that calm the nervous system and help to balance catabolic (tissue breakdown) and anabolic (tissue repair) processes. Depending on your level of stress, you will find an appropriate balance of calming activities such as deep breathing, meditation, stretching, Qigong, and yoga, and more vigorous activities of aerobic conditioning and strength-training.
For further information regarding stress and exercise, come in and ask one of our health and wellness professionals.
Many people believe that worthwhile exercise involves treadmills, weights, and large machines that necessitate a costly gym membership. This type of exercise can actually be counter-productive to exercise goals, whether they be weight loss, strength gains, stress management, or otherwise. This is because exercise is actually a stressor to the body.
Some stress is good and challenges our bodies to adapt to difficult conditions, making us stronger and more efficient. However, if we experience chronic stress (due to daily poor nutrition, worry about finances, or exposure to environmental toxins, for example), our bodies never have a chance to repair, adapt, and grow.
If you experience high levels of stress, running on the treadmill may in fact, make things worse, even if you experience a brief euphoric effect directly following. Two hours later you may find yourself exhausted, in a poor mood, or mentally foggy.
To reduce your stress and increase your energy levels, engage in deep breathing and meditative activities that calm the nervous system and help to balance catabolic (tissue breakdown) and anabolic (tissue repair) processes. Depending on your level of stress, you will find an appropriate balance of calming activities such as deep breathing, meditation, stretching, Qigong, and yoga, and more vigorous activities of aerobic conditioning and strength-training.
For further information regarding stress and exercise, come in and ask one of our health and wellness professionals.
Point to Ponder
(Paul Lara)
Having the ability to focus all of your energy in one direction will give you skills you previously thought were unattainable. The act of meditation, whatever style you practice, is about one-pointedness. The mental control that comes with practicing one-pointedness can help you to be fully present in all aspects of your life, one moment at a time. This in itself is worthwhile grounds to give it a try.
Meditation is a word that carries with it images and perplexing concepts that, at first glance, may seem unattractive or simply unachievable. However, it doesn’t have to be; my approach to meditation is simple and practical. Over the past 12 years I have studied various styles of meditation and have learned how to incorporate “seemingly” abstract concepts into everyday life. By regularly practicing simple exercises over short periods of time, we can learn how to build mental control that will show results.
Physically speaking, benefits of a regular meditation practice include: improved sleep, better digestion, a strengthened immune system, vitality, and emotional stability. Incorporating mind and body, regular meditation has been shown to lower blood pressure and reduce chronic pain.
From calm and centered to sharp and present, meditation promotes internal awareness and environmental adaptability.
Having the ability to focus all of your energy in one direction will give you skills you previously thought were unattainable. The act of meditation, whatever style you practice, is about one-pointedness. The mental control that comes with practicing one-pointedness can help you to be fully present in all aspects of your life, one moment at a time. This in itself is worthwhile grounds to give it a try.
Meditation is a word that carries with it images and perplexing concepts that, at first glance, may seem unattractive or simply unachievable. However, it doesn’t have to be; my approach to meditation is simple and practical. Over the past 12 years I have studied various styles of meditation and have learned how to incorporate “seemingly” abstract concepts into everyday life. By regularly practicing simple exercises over short periods of time, we can learn how to build mental control that will show results.
Physically speaking, benefits of a regular meditation practice include: improved sleep, better digestion, a strengthened immune system, vitality, and emotional stability. Incorporating mind and body, regular meditation has been shown to lower blood pressure and reduce chronic pain.
From calm and centered to sharp and present, meditation promotes internal awareness and environmental adaptability.
Monday, March 1, 2010
Lifewise Health & Wellness Bulletin - March 2010
After a winter of hibernation and comfort-food we often go a little crazy over March Break celebrating the arrival of spring, and wind up needing a vacation from our vacation. Although it’s always good to blow off some steam, just remember that a “go-big or go-home” attitude is usually not in your body’s best interest. This year why not sign up for a new class, try some of Julia’s tips for healthy vacationing, or talk to Sarah about healthy ways to enhance the body’s natural systems for flushing out toxins.
Recently, I have found myself talking to my patients a lot
about feet, so I’ve reprinted Dennis’ article on foot care - enjoy!
Yours In Health,
Dr. Karen Baker
Recently, I have found myself talking to my patients a lot
about feet, so I’ve reprinted Dennis’ article on foot care - enjoy!
Yours In Health,
Dr. Karen Baker
Health & Wellness Talks – Wednesdays @ 6pm
Presented By: Sarah Dobec - Holistic Nutritionist
& Julia Pilliar - Kinesiologist, Trainer
March 3rd: Exercise & Mood: How activity makes you FEEL good
COMING UP:
March 24th: Spring Cleaning (How to Detox Safely)
April 7th: Pro-Aging & Growing Old Gracefully
Join us Wednesdays at 6pm for our regular discussions on healthy living… stay tuned for upcoming dates and topics.
Admission: $5 – all proceeds will go to charity.
& Julia Pilliar - Kinesiologist, Trainer
March 3rd: Exercise & Mood: How activity makes you FEEL good
COMING UP:
March 24th: Spring Cleaning (How to Detox Safely)
April 7th: Pro-Aging & Growing Old Gracefully
Join us Wednesdays at 6pm for our regular discussions on healthy living… stay tuned for upcoming dates and topics.
Admission: $5 – all proceeds will go to charity.
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