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Lynn Tougas Whole Heart Whole Health Registered Kinesiology and Sport

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Lynn Tougas Whole Heart Whole Health Registered Kinesiology and Sport

“Nothing is so firmly believed as that which we least know.” ~ Michel de Montagne
(3)

From helping you regain your fitness, to building upon what you already have, to connecting you to the right specialist, to working with your current specialist, to guiding you toward the most effective evidence based health and fitness related information, we are dedicated to your whole health. Our services are suitable for all populations, including special populations and those with special nee

ds. At Whole Heart Whole Health, our policy is to ensure you are on the right path to recovering faster, feeling better, getting stronger, moving better and moving well toward and often beyond your very best.

Operating as usual

🚹does affect men. To learn more, watch this short segment that appeared on Breakfast Television yesterday, featuring my...

04/06/2023

Addressing the many misconceptions about breast cancer in men – Breakfast Television

🚹does affect men.

To learn more, watch this short segment that appeared on Breakfast Television yesterday, featuring my male breast cancer survivor client, Warren👏

If you are curious about lumps or tissue changes around your ni***es, chest/breast area and/or armpit and are male, please don’t hesitate to check in with your doctor because men get breast cancer too.

Catching cancer early has the best outcome👍

04/02/2023

Heavy head/happy heart❤️🤧🤒Over my ~30yr running/triathlon career I’ve had a lot of success with very few DNFs but I honestly can’t recall any events I haven’t made it to the start line.
🥲
Nonetheless, my partner in crime did and we made lemonade out of lemons with her running the Virtual Spring Run Off 5k in our local cemetery with me biking slowly beside for encouragement and support.
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Without the huge crowds, clapping and motivating music (that would have killed my thick sinusitis blocked head anyway) Gayle got it done.
👏
We had a few good laughs with Gayle’s fancy new Apple watch including the beat laugh when we couldn’t figure out how to get the run timer to stop. Pressing all the buttons in an effort to not have her time run over the watch began to hydrate us🤣💦🤣It wasn’t until I screamed at the thing telling it to “stop the timer” which it said the timer wasn’t started 🤨so then I said “stop the workout” — the damn thing finally stopped.
😆
My original plan was to race the 8k & then run the 5k w/ Gayle as a cool down.
🤧
If you scroll👈through the photos you’ll see I tried everything I could incl steaming & acupuncture to get my sinuses to let up but in the end although I could breathe better, my body still wasn’t finished fighting the underlaying infection and my watch reports agreed.
🍾🥂
Post-race celebrations still went underway as planned and future race goals were discussed. We’ll definitely be giving this another try in the mot so distant future as Gayle wishes to improve upon her time anyway!
🤧
As for me, hopefully w a few more good sleeps and lighter workouts I’ll be as good as new at the Mississauga Half Marathon start line at the end of the month.
🤞

03/28/2023

EVERY DOCTOR’s OFFICE shld have this poster.

If you have HBP STOP adding salt bc you likely get enough in your daily diet. Just a few sprinkles toward a piddly 1/4 Tsp will easily tip you over rec daily healthy 1500mg😬

03/25/2023

In 1995 my neurologist suggested that I might be walking with a cane by the time I was 50 if I had a mild case of MS. He also said diet had nothing to do with MS outcomes. He had some other thoughts for me but I politely decided to take another science-based path to manage my MS. As 50 approaches for me I am living with the consequences from my choices… www.MSHope.com

With age, we naturally do slow down. It can be frustrating to continue training so hard to only see a steady decline in ...

03/02/2023

98-Year-Old Betty Lindberg Puts Down Another Blazing 5K Performance

With age, we naturally do slow down.

It can be frustrating to continue training so hard to only see a steady decline in our pace times while moving into the second half of our existence.

But that doesn’t mean we need to quit because there are apparently still medals out there to be won!

Keep up the good work, Betty🥇

After shattering the world record in 2022, Betty Lindberg ran the Publix Atlanta 5K in a quick 59 minutes, 6 seconds.

02/25/2023

Very successful start to my race season🏆

Although the awards given were lumped into one category that included ALL competitors and as such I did not come home with my usual community member award for this one, I am very pleased with my results because they are on par with my last results from 2016/2017. Kudos to Garmin for nailing my current 43 year old “fitness age”.

Anyway this makes for a great analysis of my early season fitness and allows me to know I am on track for a fab racing season this year provided I stay on track of my progressive periodized training program. My “A” race this year is the Standard/Olympic Distance AG Championships in Spain which is scheduled for September 23-25 this summer/early fall.

15 min Swim: 775 yards 2:04/100m pace
15 min Bike: 6.04 Miles/38.95km/hr/368 Watts
15 min Run: 3.14km/4.47km/hr pace

Take aways from this event are the following:
♦️my endurance is good
♦️my cycling is right on par with where I like to be at this point in the season. I’ve got room to grow and I’m starting from a great spot.
♦️my VO2Max is excellent and still has room for improvement
♦️my running form is good. If you scroll👉through the photos I’ve loaded some of my Garmin HRM Pro stats. Areas to improve are my foot turnover sp*ed (cadence) and perhaps my stride through more aggressive posterior strengthening which I have been working on amping up lately but I’ve got a lot of wiggle room here for sure.
♦️the swim usually feels more taxing for me at the pace I went steady for 15min with a 44 SWOLF but today I felt really good and not overly taxed so again I’m on the right track and will continue to work on my kicking and smoother gliding throughout the season that will for sure make improvements on this end.

01/12/2023

😂

Very interesting 🤔

01/01/2023

“Yoga is a light, which once lit, will never dim. The better your practice, the brighter the flame.” – B.K.S. Iyengar

12/13/2022

From start to finish. Stuffed Butternut Squash with Sage and Feta😋Perfect holiday meal for and non-veggie alike👌

12/05/2022

Saturday was , so let’s remember to never face a disability alone. Exercise can help manage more than 25 conditions, from diabetes to mental health. Kinesiologists are the experts and can design a care program right for you.

“For centuries, people have been in search of a fountain of youth. Swimming just might be the closest we can get.”

12/02/2022

The fountain of youth hasn’t been found — but swimming may come close

“For centuries, people have been in search of a fountain of youth. Swimming just might be the closest we can get.”

A growing body of research suggests that swimming provides a unique boost to our brain health. Neurobiologist Seena Mathew explains what scientists know — and what they’re still figurin…

11/20/2022

Initially called “Contrology”, Pilates is an exercise method developed by Joseph H. Pilates while in Germany during World War I. Pilates was initially put together to provide rehabilitation to prison-camp inmates during the war.
🧘‍♀️
Rooted in ancient India, the word yoga means “union” in Sanskrit. Modern day scholars refer to yoga as the union of mind with the universe’s divine.
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Although yoga is also an exercise method, the exercises or “asanas” as they are called, are specifically meant to bring oneself closer to a state in which they can sit still in meditation.
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Pilates aims to achieve full control of one’s behavior through mind–body coordination and fitness.
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Yoga is more typically found to be promoting “stillness” whereas Pilates is more typically found to be promoting a “strong core” and “mindful movement”.
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In my own personal experience, I have benefited from both yoga and Pilates. I feel both methods compliment each other and that they definitely equally compliment and enhance my athletics training. I feel that my previous background in yoga enhanced my later journey in Pilates.
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Which is better for you? You won’t know until you spend a bit of time trying each method out for yourself.
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Let me know how I can help.

10/11/2022

Yesterday was and let’s remember that mental health conditions can drag down our health holistically. People with major depression or schizophrenia are up to 60% more likely to die prematurely due to physical issues left unattended. Exercise can help both the physical and mental elements of your wellbeing – and Kinesiologists do it better than anyone else.

10/07/2022

Mental health issues are among the most serious problems affecting Ontarians. But studies have shown that physical activity can help – it can be as effective as pharmaceuticals or psychological therapies in treating depression and reducing symptoms.

09/30/2022

What is Functional Training?
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Functional training differs from traditional strength training in one major way: functional training does not target one muscle group at a time. The roots of functional training are in occupational/tactile training and rehabilitation.
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Functional training can be programmed to mimic a work environment using the exact equipment one uses in their work environment. The equipment and environment can also be improvised.
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Functional training can benefit everyone, because we all have some kind of domestic occupation even if we don’t have a paid occupation that has various rigorous daily workplace related physical demands placed upon us.
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Take for example:

📌Caregiving to a young family.
📌Playing with children and pets.
📌Household chores.
📌Household maintenance and repairs.
📌Shopping
📌Traveling
📌Caregiving to an adult person
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The three exercises I am showing here are examples of some very basic functional training that can be applied to these very situations:
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1. Asymmetrical Push Up with Pass-Through - this can mimic looking for a toy under a couch, deck or other similar low area.
2. Asymmetrical Suitcase Deadlift: Are two suitcases ever the exact weight? What about two grocery bags?
3. Lunge with Sandbag: rather than lunging with a fixed object, using a floppy weighted object like a sandbag can be more realistically comparable to a child or a grocery/shopping item.
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Is functional training for everyone?
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Yes. However, a sound Initial Assessment can better identify which exercises may be better suited for each individual and their present unique needs.
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I invite you to send me a DM to learn about my Initial Assessments and individual programming.
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09/26/2022

Assume the pose and you assume the qualities of the myth.
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Garudasana (Eagle Pose) invokes the mythic bird. It is a pose of strength, flexibility and endurance. The difficultly of balance, coupled with the gentle wavering from side to side teaches the student a dialogue of concentration and steady gaze. This concentration and steadiness calm the mind.
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Garudasana is both a stimulant and sedative all at once. A rush of awareness that steadies the mind.
🦅

09/18/2022

“Yesterday I was clever so I wanted to change the world. Today I am wise so I am changing myself.” ~ Rumi

09/17/2022

Changing one’s perspective changes everything.

I was pretty down about my nerve related post-Covid back pain earlier today. Somehow I feel a little better now after being upside down, a little twisted and strongly lifted up after home practice with Vinnie and 356 others around the globe🧘‍♀️🙏😇

Thank you very much and

08/30/2022

Ottawa urged to label alcohol after report links moderate use to increased risk of cancer, other fatal illnesses — The Globe and Mail

Drinking three beers a week increases risk of developing breast or colon cancer, while drinking a daily glass of wine increases risk of developing heart disease and chance of having a stroke, according to a report by the Canadian Centre on Substance Use and Addiction

08/15/2022

Race Report 🥉
What a competitive little race! Got 3rd in my category and 15th woman overall.
🥉
This race was more about visiting one of my .mamacita to support her in her most courageous battle surviving early onset (diagnosis before 40 yrs)
🥉
I had designated the race a “training race” and wasn’t really focused at all on a specific strategy, the course, the weather nor the final outcome.
🥉
But, when push came to shove and I wanted to stop and slow down — I kept telling myself who I was wearing the hat for this time.
🥉
No words can describe what I’m feeling post race as I write this. Probably is what I’m feeling the most. I’m grateful that my dear friend is alive a on the mend thanks to ongoing investment in new research and treatments in I’m also very grateful for my sport. I’m super passionate about helping those I hold near and dear when they are suffering and in need and often this passion can turn into rage🔥Triathlon and really any sport is a good outlet for settling this kind of energy and the calming after-effect is great for re-aligning and re-directing the passion, in this case my 🔥 for improved healthcare for all has already been redirected to my work. I will continue to build on this project into the future.
🥉
Anyway, most of all I’m grateful I got to spend time with my friend and her family while we shared stories, dreams and plans while creating some awesome healthy farm-fresh meals together🥦🍅🥬🌶🥒

07/29/2022

Race report
🏊‍♀️🚴‍♀️🏃‍♀️
Game face was on pretty much the entire race...
🏊‍♀️🚴‍♀️🏃‍♀️
Our group was rushed into the water where we had under 90s and my friend and co-racer Anne and I were just about to jump in. Once we were in we had 30s to select our line. In this swim it’s important to be as close to the far end as possible in order to cut the markers as tight as possible. I did not make it over to the far end which meant I ended up swimming an extra 190 metres😳💩
🏊‍♀️🚴‍♀️🏃‍♀️
Although the swim felt good, when I looked at my watch as I exited the water I knew I had some work to do. Normally I’d exit the water here in a best time of 28 and change or worst of 33 and change but today I exited the water in 36 mins😫
🏊‍♀️🚴‍♀️🏃‍♀️
The bike was shortened due to t-storm warnings which also bodes a problem for me as the bike is where I make up most of my time. I rode hard and fast, past many...but not enough to get me into the top 3 in my category.
🏊‍♀️🚴‍♀️🏃‍♀️
I surprised myself on the run, getting close to what is generally my best time for the run at this race — except I had to take a p*e🥺I was anticipating going p*e at the swim start (for those not familiar, this is fairly normal practice in triathlon) but b/c we were rushed into the water I completely forgot! On the run I was in utter pain and perhaps I should have pushed through but honestly I could not. It wasn’t a quick stop either...
🏊‍♀️🚴‍♀️🏃‍♀️
Anyway, still no others in my category passed me so I had no clue what was going on so I just kept on pushing. I was chased to the finish by a girl in the category just below me for the last ~500 metres which made for an exciting finish.
🏊‍♀️🚴‍♀️🏃‍♀️
Final words...I didn’t qualify for the Worlds in Spain just missing the call by one spot as I ended up placing 4th. Should I have placed myself better in the swim, had my p*e and had a full 40k to bike — I would totally have had a chance.
🏊‍♀️🚴‍♀️🏃‍♀️

07/24/2022

Start Your Movement

The Ontario Kinesiology Association (OKA) is the voice for Kinesiologists in Ontario.

07/19/2022

Start Your Movement

The Ontario Kinesiology Association (OKA) is the voice for Kinesiologists in Ontario.

07/11/2022

Are you getting enough?
🦴
Relative energy deficiency in sport is a condition of low energy availability affecting athletes of all levels/ages. It has wide ranging adverse effects on ALL bodily systems and can seriously compromise long term health & performance. Athletes affected by RED-S are currently opening up about the consequences such as prolonged healing from injury, poor mental health and An Consensus Statement was published on the condition back in 2014, but unfortunately RED-S still remains poorly recognised by health professionals, coaches & athletes.
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The biggest deficiency I find these days for athletes I personally work with, train/interact with is In fact, someone said to me this past weekend that he heard bananas are “bad for you”🙄I’ve never heard anything more horrendously incorrect!
🦴
I have also observed since the pandemic lockdowns, folks have become even more concerned about calories, carbs and what not. This is great and weight loss/maintenance is important BUT not to the point that it is harming your health. I can’t speak to each of you as individuals — I’ll leave that up to the professionals, eg but what I do know is I’ve experienced RED-S myself and it’s not a good place to be.
🦴
Common medical tests may show sub-par blood work but not sub-par enough to classify as an specific illness. Eg basic hormonal imbalances, mild thyroid deficiencies, iron recycling issues, nutrient deficiency. This is because when we are malnourished the body’s physiology goes into coping mode where systems will be forced to “steal from others” to keep the body functioning as best it can.
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Final words - don’t get stuck in RED-S! Let me connect you with a professional who can help you sort out your proper energy needs!
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In the meantime enjoy my Mango Mint Basil Breakfast Smoothie:
1/4c mangoes
1c coconut water
1 scoop Greens+ Multi
1 scoop vegan chocolate protein powder
1 Tbsp chia meal
1 pkt cooked oatmeal
Basil and Mint to taste.
🦴
Calories: 407
Carbs 53% Protein 29% Fat 18%

06/29/2022

What a great start to my 2022 racing season. This past weekend I captured 1st in my Category, 3rd overall female and Top 20 overall performance at the Mont Tremblant Sprint Triathlon.
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I chose the Sprint as a training race in preparation for the next month. I chose the location because I’ve raced here several times before in the I love the challenging hilly terrain, the beautiful scenery, and the way our French🇨🇦 p*eps put in such a good show!
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Back to training now for me. The best is yet to come 2022!!
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06/29/2022

A huge formal congratulations to my long time client, Master’s Triathlete World Champion
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He came, he raced and he captured gold in the 80+ Category at this past weekend’s Sprint Championships.
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Now if this doesn’t get completely rid of the post-pandemic blues — I don’t know what will. I’ve been grinning ear to ear since hearing the news😁
🏆
Jim is a very self-motivated and hard-working lifelong athlete of all kinds of disciplines including American Football, Downhill Ski Racing, Marathon Running, Tennis and of course, Triathlon. To keep most of these sports going into his eighth decade is just phenomenal and an over the moon inspiration💫
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Let’s ALL give JIM a big CONGRATULATIONS by liking this post❤️👍And, let’s all hope that when we get to our eighth decade, we are looking just as brilliant and spry as Jim!
🏆
Well done, Jim!
🏆

06/21/2022

“Change happens through movement and movement heals.”
~ Joseph Pilates

06/21/2022

“A few well-designed movements, properly performed in a balance sequence, are worth hours of doing sloppy calisthenics or forced contortion.” ~ Joseph Pilates

06/21/2022

“Everyone is the architect of their own happiness.” ~ Joseph Pilates

05/13/2022

Often I get asked, “you still doing those?”
🏊‍♀️🚴‍♀️🏃‍♀️
Yup. 27 years later and I am still competing in Triathlon.
🏊‍♀️🚴‍♀️🏃‍♀️
That’s over half my current life span. Why quit now, when I’m ahead?
🏊‍♀️🚴‍♀️🏃‍♀️

Address

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http://www.wholeheartkin.com/

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Videos

Happy New Year! 🧘‍♀️ Don’t forget to move your #asana swiftly into a state in which you can sit and just be in the moment. 🧘‍♀️ In #yogaphilosophy the main purpose of active yoga or #rajayoga is to balance and relax the body, mind and soul as part of the process of preparing for #meditation 🧘‍♀️ Wishing you all a calm, clear and pleasurable 2022 in which all your wishes come true. ❤️ #namaste

Stacking Side Planks to relieve boredom during long holds: Non

Bored of just holding your self up in Side Plank? Me too! That’s why I’m stacking my Side Planks with some excellent concurrent lateral stability work: 1. External Shoulder Rotation 7lbs 1x15 2. External Shoulder Rotation plus Abuction 3.5lbs 1x15 3. Clam Shell 1x15 Total Time per Side: 90 seconds Recommend dose 1-2 sets

You can do this workout with dumbbells although some of the moves are more effective with a Kettlebell. Complete 3 Sets of 10 resting 2 min in between circuits. Aim for the carrying out the same speed and rhythm each side: 1: Single Arm Asymmetrical Chest Press 2. Hip Thrust 3. Renegade Row 4. Deep Squat Swing 5. Russian Twist In between sets to complete each circuit, perform 5 lateral hops over Kettlebell. REMEMBER I have equipment if you do not. All current PHO COVID guidelines are followed when working with clients/patients indoors and out. Book an appointment today😉

How well are you able to self-assess your own basic #functionalmovements 🤔 Shown here in my condensed speed-video I am assessing my #squat First, I try the squat with arms overhead, feet flat and hip-width apart. Then I try again with the same foot position but now with my ams out front. Next I retry both arm positions but now with my heels raised. Last I am showing you a 90 degree front load (arms out in front) with assistance modified squat. 🤔 What can I conclude from this quick video analysis? I need to work to restore range of motion at my mid-lower thoracic/thoracic-lumbar junction, as well as I need to restore my overall hip/hip flexion ROM. I also appear to have an internally rotated right shoulder which is limiting my arm flexion on that side suggesting I could also benefit from some good old shoulder mobility. 🤔 How do I know this? I see a #buttwink until my heels are raised. This allows me to know my mid-lower spine is restricted in proper movement. The right shoulder shift should be obvious. It may not be so obvious in the arms in front variation but it’s still there as well. 🤷‍♀️ So, now what? 1. Hip Mobility 2. Spinal Extension Work 3. Shoulder Mobility and Correct for any UB Strength Imbalances. 🤷‍♀️ What can you do? Video test your own squat in the various positions. See if you can find things to work on that will improve your squat. Need assistance? Send your video over to me and I will take a look and comment FREE of charge. I’ll give you a few things to work on in the meantime of a follow-up video test. 🏋️‍♀️ #functionalmovementscreen #selfassessment #squatassessment #onesmallthing2020 Join my challenge and feel the difference one small thing daily can do for you❤️ #healthylifestyle #healthyliving #healthiswealth #healthychoices #healthylife #healthyhabits #healthcoach #healthcoachtips #kinesiologist #physicaltherapy #healthnavigator #yogateacher #motivationoftheday #wholehearthealthsquared

Very sore feet after a long day spent standing, walking, running or racing can be relived by an icy cold foot bath👣Try one now! ❄️💦 #coldwatertherapy #coldplunge #cryotherapy Join my challenge and feel the difference one small thing daily can do for you❤️ #healthylifestyle #healthyliving #healthiswealth #healthychoices #healthylife #healthyhabits #healthcoach #healthcoachtips #kinesiologist #personaltrainer #yogateacher #motivationoftheday #wholehearthealthsquared

This past Friday’s challenge was so to complete a #yoga #sunsalutation variation daily. This one I’m doing here is intermediate to advanced and obviously sped up and shortened with a video speeder. It’s simple: Start by centering and grounding yourself, hands to heart center. Reach up. Lunge back one leg then the other. Step forward and center and ground yourself again. Repeat 4xs When you get this part down, add in a #downwarddogvariation and perhaps a #chairposevariation 🧘‍♀️ ❤️ 🙏 #namaste #onesmallthing2020 Join my challenge and feel the difference one small thing daily can do for you❤️ #healthylifestyle #healthyliving #ffhealthiswealth #healthychoices #healthylife #healthyhabits #dailyyogapractice #sunsalutations #moonsalutations #mindbodysoul #mindbodyexercise #healthcoach #healthcoachtips #kinesiologist #personaltrainer #yogateacher #motivationoftheday #wholehearthealthsquared

Daily #hipmobility everyone can do😉 I see a lot of crazy posts on social media all with good intentions I’m sure, but perhaps lacking experience working with large, more general populations. This little sequence here everyone should be able to do in its entirety without pain or strain. The only modification would be to slow down the movements (I used a Video Speeder to condense the routine into 1 min) and take breaks in between each of the three specific sequences. Please continue to check my story for more daily #hipmobility work ideas. My goal is to post a standing variation and a seated variation before 5 pm EST. 🤸‍♀️ Here’s to happy hips all day long! 🤸‍♀️ #onesmallthing2020 Join my challenge and feel the difference one small thing daily can do for you❤️ #healthylifestyle #healthyliving #healthiswealth #healthychoices #healthylife #healthyhabits #healthcoach #healthcoachtips #kinesiologist #personaltrainer #yogateacher #motivationoftheday #wholehearthealthsquared

#breathedeeply Posted @withrepost • @wholeheartkin June 2019 It has been announced that #yyz is having a poor air quality day due to pressure changes affecting air pollution levels. Even with my asthma I’m able to cope because I work on my breathing daily in various ways, including this deep #diaphragmaticbreathing #exercise By placing weight on my belly I not only bring awareness to proper belly breathing, I am strengthening my diaphragm’s ability to breath like this. Breathing like this will allow me to increase the amount of oxygen I can uptake into my body, thus making it easier for me to breathe. This exercise is also extremely calming and relaxing for the nervous system, which we can all use a bit of in this fast-paced day and age. ❤️ #breathingtechnique #breathworkhealing #deepbreathing #anxietyrelief #breathingtreatments #breathedeeply #respiratorytherapy #yyzweather #poorairquality #airquality #asthma #copd #emphysema #respiratorycare #strengthening #stressrelief #stressmanagement #stressreduction #kinesiology #kinesiologist #healthteam #togethereveryoneachievesmore

I just got a #ukulele Never played one before. It’s a tenor. My inspiration to learn this instrument was #ukulelesongseddievedder Here I am taking a stab at some chords in the song “Without You”. My fingers and wrists are getting a real workout as well as my posture and my brain. I feel at peace and whole when I’m playing❤️😉If you play an instrument and haven’t played in a while, pull it out and give it a whirl. If you don’t play, try something new today. I’m always recommending playing music after wrist, hand and finger injuries. It’s even a healthy alternative to mousing and keyboarding all day to help you take breaks from the repetitive stress of such activities. It’s another form of #mindfulness if you find seated meditation difficult for one example🧘‍♀️If you are a musician and suffer because you are always playing, swimming is fabulous alternative therapy, specifically then #backstroke which can help undo the repetitive stress of being hunched over an instrument all the time. Happy New Year😉 #musictherapy #ukulele #ukelelesongs #musichealsthesoul #musicforhealth #kinesiologist #healthcoach #personaltrainer #yogateacher

Don’t you worry, Santa’s got a little help this year from @wholeheartkin She’s been working hard @sweatshoppefit with the #battleropes so she can navigate the sleigh for Santa’s Team in #Toronto 🇨🇦 all night long🎄💪 #christmasworkout #santaslittlehelper #christmasexercise #holidayworkout

#diet + #exercise = #healthylifestyle Here I’m completing the #deadlift This #weightlifting move strengthens the entire posterior of the body including the core🏋️‍♀️ Learning the #deadlift can teach us to lift any object or human🤱from the floor properly! 💪 #kinesiology #kinesiologist #coach #trainer #athlete #triathlete #strengthandconditioning #lowbackpain #lowbackpainprevention

There are several exercises that I am commonly prescribing everyone from athletes to office folks who are more sedentary and everyone in between. This is one of the most popular one - The Serratus Wall Slide. The #serratus is the most important shoulder-arm-scapula stabilizer muscle. The serratus basically ensures that your arm does not pop out of be socket! Those with old shoulder injuries should most definitely do 3 sets of 10 of these daily, especially before engaging in physical activity. For those of you more bound to a desk on a daily basis, this exercise is helpful for correcting over-reaching strains from mousing in awkward positions or just plain mousing and computing for long periods. This is also a great warm-up exercise for anyone doing anything overhead - painting, cleaning, swimming, climbing or even holding an umbrella up for long stretches🤷‍♀️😉 . . . #shoulderpain #shoulderstability #scapularstability #exerciseismedicine #warmupexercise #kinesiology #kinesiologist #coach #trainer

I think just about everyone could use one of these❤️#neckmassager . #neckpain #neckpainrelief #neckpainfix #neckpainsolutions #kinesiology #kinesiologist #healthscience #posthockeyrecovery #athleterecovery

Often I am asked, “how long am I gonna have to do this silly little rehab exercise?” After incurring an injury, generally speaking, no matter how how much you wish to pack in your little rehab exercises at some point, a good word from the wise is to never toss these exercises to the curb. Especially, if you are an active athlete or an aspiring active athlete, it is extremely important you come back to these exercises as a preventive measure. Here I am doing: 1. Side Laying External Rotation with 0 degrees abduction (arm stabilized by pillow) followed by, 2. 20 degree Side Laying Arm Abduction w/ External Rotation. I have been doing these exercises on and off for just over 20 years since I shattered my collar bone in 1998 in a cycling accident. These exercises not only help me swim better and without pain, they help me run better with unnecessary torque and compensation on my left side. I’m complete 3 sets of 10 each with 6lbs. Your therapist may prescribe you a slightly different set of exercises and repetitions, so it’s always best to have an assessment first before trying these yourself. Feel free to inquire within about my assessments😉I’m 46 years young and still very active and am grateful I’ve learned how to stay active for life🏊‍♀️🚴‍♀️🏃‍♀️🏋️‍♀️⛷🏄‍♀️ #prehab #shoulderrehab #rotatorcuffstrengthening #physicaltherapy #exercisetherapy #sporttherapy #kinesiology #kinesiologist #athlete #athletictherapy #coach #trainer #swimmer #cyclist #runner #triathlete #injuryprevention

In preparation for tonight’s @runningroomrosedale Scotiabank Toronto Waterfront Marathon Training presentation on #corestrength for #running here is another intermediate to advanced variation of @backfitpro ‘s #bigthree Here I am doing a walkout #inchworm to a #militarypushup to a #sideplank with open arm/#reversefly This is a complex advanced movement which requires a strong foundation of push ups and the basic side plank. Start by being able to do the Side Plank from your knees holding for :90s x 3 and the Military Style Push Up from your knees 3x10. Then progress slowly toward the full plank and push up without your knees down, finally working your way up to what I am doing here. A good prescription would be to shoot for 3x10 on your off days and 1-2 sets of 10 before your runs for a #warmupexercise

In preparation for tonight’s @runningroomrosedale Scotiabank Toronto Waterfront Marathon Training presentation on #corestrength for #running here is another intermediate to advanced variation of @backfitpro ‘s #bigthree the #birddog In this variation I am inch worming out to a floating Bird Dog and then inching my way back up to standing. If you cannot do 3x10 of the good grounded Bird Dog without the walkout then I recommend you work on that first. This movement is for seasoned semi-pros to pros😉 whom have been working on strengthening their core for sometime now🏋️‍♀️ When you are ready try 3 sets of 10 on your off days and 1-2 sets of 10 before your runs for a #warmupexercise . #marathontraining #running #runner #stwfmarathon #runningroom #coreexercises #strongcore #backpainrelief #backpainexercises #kinesiology #kinesiologist #coach #trainer

Up Tap Out Tap a great foundational I intermediate to advanced #frontplank variation First, you need to have the plank position down - notice I’m protracted between the shoulder blades (they are spread apart as opposed to being squeezed together); I’m a bit dome shaped as I am tucking my lower ribs in as well as I am squeezing my glutes (rear end). Once you can hold this position for 3 sets x 1 min, go ahead and add the band around your ankles and shoot for 3x10 of Up Tap Out Tap ( #hipextension + #hipabduction ) This is great for #triathletes trying to strengthen their #aerodynamics position as this would be how you are resting on your aerobars while pedaling🚴‍♀️😉 . #triathletetraining #corework #corestrength #hipstabilityexercise #pelvicstabilization #kinesiology #kinesiologist #coach #trainer #runner #cyclist

#deadbug For individualized #exerciseperscription send me a private message. Start on the floor and progress to balancing on the roll. 🏋️‍♀️ #kinesiology #kinesiologist #healthprofessional #exercise #fitness #circuittraining #weightloss #workout #fatburn #corestrength #pilates #trainer #teacher #coach

‪Taking into consideration 3 reasonable sitting vs standing vs exercise scenarios - mostly ALL HEALTH RISKS are erased for those achieving the higher recommended exercise range of at least 300 minutes (6hrs/5days) per week. https://www.medscape.com/viewarticle/912102?src=wnl_tp10n_190509_mscpedit&uac=293040EG&impID=1958840&faf=1 Take home msg? GET MOVING MORE OFTEN - PERIOD! 🚴‍♀️🏌️‍♀️🏊‍♀️🚣‍♀️🏋️‍♀️🤸‍♀️⛹️‍♀️🤾‍♀️🏄‍♀️🤼‍♀️🏂⚽️🏀🏈 #kinesiology‬ #kinesiologist #deadbug #foamroller #health #occupationalhealth #exercise #physicalactivity #corework

It has been announced that #yyz is having a poor air quality day due to pressure changes affecting air pollution levels. Even with my asthma I’m able to cope because I work on my breathing daily in various ways, including this deep #diaphragmaticbreathing #exercise By placing weight on my belly I not only bring awareness to proper belly breathing, I am strengthening my diaphragm’s ability to breath like this. Breathing like this will allow me to increase the amount of oxygen I can uptake into my body, thus making it easier for me to breathe. This exercise is also extremely calming and relaxing for the nervous system, which we can all use a bit of in this fast-paced day and age. ❤️ #breathingtechnique #breathworkhealing #deepbreathing #breathingtreatments #respiratorytherapy #yyzweather #poorairquality #airquality #asthma #copd #emphysema #respiratorycare #strengthening #stressrelief #stressmanagement #stressreduction #kinesiology #kinesiologist #healthteam #togethereveryoneachievesmore

There’s always a missing link OR two 😂😬 Here I am going through another #dorsiflexion drill. After a few sets of weighted high #stepups I noticed I didn’t like the placement of my feet so I decided to isolate them to see if I could perfect my positioning and placement. Not bad, but notice the little eversion on my right foot as I get to the end of my reps on that side. My hands are specifically on my hips so that I can monitor whether or not I’m maintaining neutral pelvis. I have a slight #scoliosis S Curve if your eye is as good as mine you may notice my lean to the left when balancing on my left leg. So is it the scoliosis causing my right foot eversion OR is it my old spring skiing injury where I twisted my knee and ankle at the end of a long run in deep slush where my ski still remained on 😬🤭😑 while I lay crumpled in the snow??? Perhaps it’s a bit of both. Regardless it’s something that definitely hampers my #running efficiency So is a darn important thing for me to be aware of and working to improve! Do you know what your missing links are? You should because - you are only as strong as your weakest link! . . . #coach #kinesiologist #trainer #strengthandconditioning #athletictraining #triathlete #hockey #prehab #injuryprevention

#fliptheplank or #rollingplank as some may call it is a great @backfitpro advanced #sideplank progression. Start with 5 each side x 3 and work your way up to 15 each side x 3 Your #hips will thank you because now they will have more stability from your obliques and QLs to do the things you love to do like #Running #cycling #swimming #tennis and really all #sports and #athletic movements can be improved with some sound #lateralstability work. My video is quite sped up to post so please be sure to complete your exercise at a pace that allows you to maintain proper form throughout each and every rep and set. Proper form for this one is body in a complete aligned position from head to heels with hips tucked in and rib cage secured in line with hips/pelvis😉 Happy Monday y’all! Now get to work! . . . #plank #abs #corework #corestrength #kinesiology #kinesiologist #coach #trainer #triathlete #ironman #ironman703 #cyclist #ironmantraining

There are so many spin-offs of traditional #yoga today including many which claim to be specific for #athletes I have been doing traditional yoga for just over 20 years now and have been a competitive athlete all along so I have a different perspective of such spin-offs. I speak both as a student and as an advance level trained #teacher Where in my #practice the breath, meditation, chanting and the other important parts of the whole do not get disconnected like the way we make processed bread by taking the germ and fibre out before processing and then adding them back in. This to me is not the cleanest route to #health Follow a complete yoga practice in its entirety and you will find your own true optimal being. Take it apart and you will only find another basic movement practice. Perhaps this is what you need? Perhaps this will lead you to a more complete yoga practice. For me - I am forever #grateful I found yoga in its most complete form first with @erich_schiffmann #freedomstyleyoga it’s a practice that is not just for athletes it is for everyone and although it is basic it will advance you❤️ . #omshanti #namaste🙏 #athleteyogi #athleteyoga #selfpracticeyoga #meditation🙏 #selflove❤️ #compassion #peacefulwarrior #mobility #flexibility #breathwork #mentalhealth #consciousliving #kinesiology #kinesiologist #triathlete #coach #trainer

Before there were #processedfood based #snacks available and we wanted something crunchy to dip into #hummus there were #vegetables 🥒🍅🥦🥕and before there was store bought hummus we made it at home (some of us still do) with 4-5 basic ingredients #chickpeas #tahini #garlic #parsley and a dash of #seasalt Nowadays buyer beware of 12+ ingredient hummus not to forget also those many of us whom have made it routine to dip crackers into their hummus rather than veggies. We’ll move over crackers, all I did here was wash my #kale and then peel it right off the spine and dip it into my hummus. It’s a super quick and wholesome way to snack while ensuring you get those #10aday ⭐️ #nutrition #healthtip #kinesiology #kinesiologist #backtothebasics #bestyouever #2018

“The mind and breath are lovers. Feel that they are together, so they don’t get lonely.” ~ Author Unknown As a Registered #Kinesiologist I often find myself in the role of #casemanager with my many clients whom are “simply” trying to move better or get moving - period🏃‍♂️My latest most intriguing client/case is what would seem like a relatively simple case of a middle-aged male with chronic #gout Although his diet isn’t perfect, my further investigations have determined that his ability to #breathe properly may be further away from perfection than his #diet. Intuitively, this active man has been aware of his poor breathing patterns since a child as compared to other active people. 🔹 How often have you thought of the #breath as being more of a major contributor to gout as opposed to poor diet and #alcohol intake? Well think again🧘‍♀️ The research is out there. For one #sleepapnea is an area where there has already been found a correlation with incidences of gout and vice versa. There are several other criss-crossing disciplines including #traditionalchinesemedicine of which I continue to develop my rationale on this case with the help of the newest member of our #team a #holisticnutrutionist 🔹 Course details coming soon: An Introduction to Mastering The Art of Kinesiology and Health Science in Clinical Practice including Clinical Applications in #Sport, #Fitness and #PersonalTraining 🔹 #criticalthinking #Kinesiology #clinical #practice #regulated #healthcare #evidencebased #experientiallearning #health #lifestyle #exercise #athlete

Undo the #seat Long #flights or just plain old prolonged #sitting got your fanny hanging down?🤔Well do something about it❣️I was inspired by some folks laying on the floor relaxing here at the #airport so I started by just elevating my legs on the seat THEN as most of you who know me well🤓 I began to #exercise Here it is folks - the SLOW #glutebridge at the seat I recommend 4-6 slow reps like this to Lengthen your #spine followed by another 10 or so reps to really get that fanny hip-pity-hopping 👙👣 right on over to the #beach that is😉 Okay maybe do two more sets of 10 if you are going to be prancing around in that #bikini 😎 . . . #kinesologist #kinesiology #physicalactivity #pilates #gluteworkout #painfree #travel #sfo #san

Long #flights and #lowbackpain go hand in hand. Next time you #fly try this nifty little #isometric #hipflexor #exercise Basically you are lifting your thigh up and trying to press it down at the same time. Hold each rep for 3-5 seconds. Do 5 reps same side hand and thigh then complete 5 more alternating. Your back will thank you🙏🤸‍♀️😉 . . . #kinesiology #kinesologist #exercise #airport #backpain #travel #painfree #sfo #san #exerciseismedicine

Long #flights can be quite debilitating for our #circulation Next time you #fly try these alternating heel-toe pumps right at your seat. You don’t really need your shoes off - but you do if you’re on your way to the #California #oceanside home of the #flipflop 👣😎 . . . #kinesologist #kinesiology #healthylifestyle #painfree #exerciseismedicine

Building on my last post, I am showing you here my own imbalances between my left and right sides while doing a #TRX balancing #lunge Whether or not my imbalances are #muscular or #structural, stemming from the #shoulder #trunk #knee #hip #ankle #shoe or a combination is yet to be determined by a sound #assessment/movement screen based analysis by a qualified professional. . At the most basic level - is this the “right” #exercise for me? Is it the most effective exercise that will help me improve in my main #sport - #triathlon as well as in my day to day #function? My definitive answer is NO. There are many other ways of doing #lunges and split squats. Perhaps when I get better at some less dynamic versions of the lunge/#splitsquat I can revisit this balancing variation. For now the only one thing I do know for sure is: We are only as strong as our weakest link(s). We must figure out what they are and move forward from there rather than trying to keep up with the Jones’s. Not every #body needs to do every exercise! . . . #kinesiology #kinesiologist #trainer #coach #teacher #instructor #healthprofessional #humanmovement #evidencebased #patientcentered #bestyouever #bringiton2018

#trx #sprintstarts Another favourite of mine. As you can see I need to improve my #verticaljump height! It would help with the jump variation of this move and with my #running! Try this now. Most folks are uneven on one side thus it's a great exercise to weed out those little imbalances and smooth out your stride😉 #ironman #ironmancanada #training #crosstraining #kinesiology #core #strength #fitness #balance Thank you once again @a.list_ Big Al for the awesome #Photog