As the temperature starts to rise, and the weather entices us to get outside and become more active, it is more important than ever to drink enough water. We lose huge amounts of fluid and electrolytes through our bodies’ cooling mechanism of perspiration. So, drink up! A nice alternative to those high-calorie sports drinks is to add a tiny pinch of natural sea-salt and a shot of lemon juice to our water bottle.
In our continued efforts to improve our services to you we have started to collect your feedback through regular online surveys. Visit our website www.lifewisehw.com
for links – you just might win something!
Yours In Health,
Dr. Karen Baker
June is Patient Appreciation Month!
All of us at Lifewise would like express our gratitude to our loyal patients and students for their
continued support.
Be sure to enter our draw for some fantastic prizes.
You could win a pair of Orthotics!
Throughout the month of June, enjoy:
Open houses with all of your practitioners
Nutritious Snacks
Draws & Prizes
Class Demonstrations
Thursday, June 10, 2010
Lifewise Walking Club - Starting in June!!!
Julia Pilliar (Certified Kinesiologist)
The human body was designed to walk. Increased sitting time at work, in the car, and at home has reduced the amount of time we spend on our feet, causing muscular imbalances and weaknesses which, if not rectified, may lead to chronic pain and injury, not to mention excess weight and obesity. The Lifewise Walking Club is a social and informative way to improve your cardiovascular efficiency and increase your caloric expenditure (i.e. weight loss!) in an environment where you will have fun learning about your body and other aspects of fitness.
Weekly topics include foot care and proper biomechanics, assessing your cardiovascular efficiency, the importance of stretching and strength training, nutrition and hydration, common injuries, and others.
The instructor will provide handouts each week about the topic of focus as well as maps of various routes and distances within the neighbourhood so that you may go the distance outside of group walks towards greater wellness.
If you are thinking about becoming more active for the summer, the Walking Club is a great place to start. If you are already active and want to add a different dimension to your weekly routine while learning more about health and meeting new people, the Walking Club is for you.
Registrants who sign up with a friend will receive a FREE PEDOMETER, and at the low cost of $25 for a 5-walk punch card that you can use at any of the 3 sessions during the week, this club is a great value.
Check the Lifewise Health & Wellness website for Walking Club walk times and drop in to sign up and receive your complimentary T-shirt.
The human body was designed to walk. Increased sitting time at work, in the car, and at home has reduced the amount of time we spend on our feet, causing muscular imbalances and weaknesses which, if not rectified, may lead to chronic pain and injury, not to mention excess weight and obesity. The Lifewise Walking Club is a social and informative way to improve your cardiovascular efficiency and increase your caloric expenditure (i.e. weight loss!) in an environment where you will have fun learning about your body and other aspects of fitness.
Weekly topics include foot care and proper biomechanics, assessing your cardiovascular efficiency, the importance of stretching and strength training, nutrition and hydration, common injuries, and others.
The instructor will provide handouts each week about the topic of focus as well as maps of various routes and distances within the neighbourhood so that you may go the distance outside of group walks towards greater wellness.
If you are thinking about becoming more active for the summer, the Walking Club is a great place to start. If you are already active and want to add a different dimension to your weekly routine while learning more about health and meeting new people, the Walking Club is for you.
Registrants who sign up with a friend will receive a FREE PEDOMETER, and at the low cost of $25 for a 5-walk punch card that you can use at any of the 3 sessions during the week, this club is a great value.
Check the Lifewise Health & Wellness website for Walking Club walk times and drop in to sign up and receive your complimentary T-shirt.
Warm Welcome to Dr. Joy Simon!
Since graduating from Canadian Memorial Chiropractic College in 2004, Dr. Simon has gained valuable experience and insight in treating a variety of conditions and patients in several practices around Toronto. She is certified in acupuncture, through the Acupuncture Foundation of Canada Institute – bringing another dimension to her practice.
Holding a Bachelor’s degree in Physical and Health Education, and a Bachelor of Science from Queen’s University, and as a former elite level athlete and 2005 World Masters Games gold and silver medalist, Dr. Simon has a passion for all things health and fitness.
Through school she worked as a personal trainer, educating her clients about the benefits of an active lifestyle and the importance of proper technique while helping them achieve their fitness goals. She incorporates this philosophy into her practice; actively involving her patients in their own healthcare decisions and treatment through open dialogue and education.
Dr. Simon has also become a Registered Trigenics Physician. TRIGENICS is a neuro-kinetic assessment, treatment and training system which relieves pain and increases strength and movement. It is used by manual medicine physicians such as osteopathic and chiropractic doctors as well as physiotherapists integrating resisted exercise neurology, muscle nerve treatment, and bio-feedback breathing. The addition of Trigenics to her practice has helped Dr Simon effectively treat stubborn conditions in everyone from the arm chair athlete to serious athlete, aiding them to improve strength, flexibility and performance both on and off the athletic field. With all these tools Dr. Simon excels in treating a wide range of injuries, from stress and tension related headaches, repetitive strain disorders, chronic low back pain, arthritis and sports injuries.
Dr. Simon will be available for chiropractic appointments at Lifewise on Wednesdays and Fridays. She is scheduled to begin treating on June 30th. – please give her a warm welcome!
Holding a Bachelor’s degree in Physical and Health Education, and a Bachelor of Science from Queen’s University, and as a former elite level athlete and 2005 World Masters Games gold and silver medalist, Dr. Simon has a passion for all things health and fitness.
Through school she worked as a personal trainer, educating her clients about the benefits of an active lifestyle and the importance of proper technique while helping them achieve their fitness goals. She incorporates this philosophy into her practice; actively involving her patients in their own healthcare decisions and treatment through open dialogue and education.
Dr. Simon has also become a Registered Trigenics Physician. TRIGENICS is a neuro-kinetic assessment, treatment and training system which relieves pain and increases strength and movement. It is used by manual medicine physicians such as osteopathic and chiropractic doctors as well as physiotherapists integrating resisted exercise neurology, muscle nerve treatment, and bio-feedback breathing. The addition of Trigenics to her practice has helped Dr Simon effectively treat stubborn conditions in everyone from the arm chair athlete to serious athlete, aiding them to improve strength, flexibility and performance both on and off the athletic field. With all these tools Dr. Simon excels in treating a wide range of injuries, from stress and tension related headaches, repetitive strain disorders, chronic low back pain, arthritis and sports injuries.
Dr. Simon will be available for chiropractic appointments at Lifewise on Wednesdays and Fridays. She is scheduled to begin treating on June 30th. – please give her a warm welcome!
Tuesday, May 11, 2010
Lifewise Health & Wellness Bulletin
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
be starting up a Walking Club next month – stay tuned for details!
Yours In Health,
Dr. Karen Baker
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.
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