#WednesdayWorkout – The Glute Bridge

The Glute Bridge

The perfect route to a strong posterior is the Glute Bridge! This exercise also improves hip mobility and strengthens the lower back.

 

1. Start lying on your back with your knees bent, feet firmly on the floor and palms pressed into the floor beside you.
2. Squeeze your core as you begin to lift your hips to the ceiling and squeeze your glutes.
3. Hold for 2-3 seconds and come back down.
Repeat for 3 sets of 10

TIP: try not to flatten your spine into the ground before you lift the hips.

#FitnessFriday – The Hamstring Curl

The Hamstring Curl

 

1. Start lying down with your heels on the stability ball and hands pressing into the ground beside you.
2. Squeeze your core, trying not to flatten your spine into the ground as you squeeze your glutes and lift your hips towards the ceiling.
3. Keeping your feet on the ball and hips high, bring both heels towards your glutes and push them back out.
4. Lower hips to ground and repeat for 3 sets of 10 — keeping core tight all times.

TIP: start with a lower amount of repetitions (i.e. 3 sets of 5) if you find it difficult to keep your hips up.
REMEMBER FORM IS MOST IMPORTANT!

#PancakeTuesday – Paleo Pancakes

Paleo Pancakes

Ingredients:

– 1 banana

– 1 cup almond flour

– 1/2 tsp baking powder

– 1 egg

– 1 tsp. coconut oil

– 1-2 tbsp. almond milk

– salt and cinnamon to taste

Directions:

  1. Mash the banana in a bowl and top with desired amount of cinnamon.
  2. Add the wet ingredients to the banana bowl and mix together.
  3. Add in the dry ingredients and mix together to make your batter.
  4. Heat some coconut oil in a skillet on medium heat. Drop the pancake mixture onto the skillet and cover with a lid to make them nice and fluffy.
  5. Once all batter is cooked, top with raw maple syrup, coconut flakes, fruit, nuts, seeds, whatever your stomach desires!

Credit: Olivia Harty, B.Sc. Nutrition and Dietetics

The Painful Truth About Fibromyalgia

The Painful Truth About Fibromyalgia

By Amanda Liddle, HB.Sc(Kin), R.Kin, CAT(C), RMT

Pain is highly personal.

One person’s “I hurt all over” is not the same for another person’s “I hurt all over.”  Especially when you suffer from Fibromyalgia — a chronic disorder characterized by widespread musculoskeletal pain, fatigue, and tenderness in localized areas.

A syndrome that affects the muscles and soft tissue, Fibromyalgia symptoms can include chronic muscle pain, fatigue, sleep problems, andpainful tender points.  Researchers believe that Fibromyalgia amplifies painful sensations by affecting the way our brain processes pain signals.  Symptoms sometimes begin after a physical trauma, surgery, infection or significant psychological stress and in other cases, symptoms gradually accumulate over time with no single triggering event.

While scientist don’t know what causes this condition, women are more likely to develop Fibromyalgia compared to men.  On February 2, 2018, Lady Gaga announced the cancellation of the final 10 dates of the European Leg of her Joanne World Tour due to severe pain that has impacted her ability to perform.

While there is no cure for Fibromyalgia, exercise, relaxation and massage therapy can help control symptoms and improve quality of life.  Massage therapy from a Registered Massage Therapist can provide the following benefits:

  • gate control theory: touch sensory information helps inhibit pain fibre activity which reduces the perception of pain
  • increase the production of the body’s natural pain killers
  • reduce tension in muscles
  • increase range of motion
  • reduce heart rate
  • restore homeostasis of the body therefore decreasing anxiety/depression
  • encourage circulation therefore removal of waste products and allowing for an influx of nutrients

For more information on our massage therapy services, please contact me at (905) 339-2333 or email me at aliddle@dynamichealthandperformance.ca

#NationalPizzaDay – Coconut Flour Pizza Crust

Coconut Flour Pizza Crust

Ingredients:

– 1/4 cup + 2 tbsp. coconut flour

– 1/4 cup coconut oil

– 3 eggs

– 1 tsp honey

– 1 tsp baking powder

– 1/4 tsp salt

Directions:

  1. Preheat oven to 350 degrees F
  2. Line a pizza sheet with parchment paper
  3. Mix together the wet ingredients in another bowl and the dry ingredients in another
  4. Combine the wet and dry ingredients
  5. Roll batter onto parchment paper until about 1/2-3/4 inch thick
  6. Bake for 20 minutes
  7. Take the crust out and top with favorite ingredients
  8. place back in the oven and bake for 2-3 minutes or until cheese is melted

 

Credit: Olivia Harty, B.Sc. Nutrition and Dietetics

 

 

#WednesdayWorkout – Step Ups

Step Ups

  1. One foot starts on the box, while the other foot is on the ground.
  2. Keep your hips back so your knee starts in line with or behind your toe that is on the box.
  3. Keeping your core tight, push off with your back leg but controlling your body up with the leg that is on the box. Once at the top of the box, stand nice and tall, and squeeze your glutes.
  4. As you begin to step down, drive your hip back first as you start to bend your knee so it does not go over your toe as you bring your foot down to the ground.

TIPS: keep nice and tall, use your glutes for power, hold onto something if feeling unstable
CHALLENGE: add a weight! (See video #2)

 

Text Neck & Posture

Text Neck: Why Kids are at High Risk

How to Avoid Neck Pain and Improve Their Posture

Using a personal device shouldn’t be a pain in the neck.  However, children who spend more than 30 minutes on their devices in one sitting could suffer from chronic neck and back pain later in life.

Our clinic has seen a significant increase in postural injuries in children over the past 10 years and research suggests that hunching over electronic devices at a young age can entrench bad habits which will cause musculoskeletal issues in adulthood.

When the body can’t maintain the optimal position for its muscles to move and generate force, they figure out how to compensate or cheat to get the job done.  This compensation results in wear and tear on the body.

Here are some tips to help parents manage screen time and help reduce text neck!

  1. Chin up!

The most important way to avoid various neck problems is to not look down at a personal device for a long period of time. Bring it up to eye-level — if your child always keeps the tablet on their lap, try propping it on a table.

  1. Take a break

Children who spend more than 30 minutes on their devices will begin to show signs of neck and back pain.  Insist they take a break, flex their neck and get some physical exercise!

  1. Plank It

Challenge your child to take the plank or ½ plank position to help stimulate the glute bridge muscles and stabilizers.  In this position, your body has to do some work rather than slumping and hanging.

  1. Don’t let hips sag down to the ground, maintain flat back and butt by flexing abdominals
  2. Keep shoulders down, and neck long
  3. If your child is too tired to hold a good position, they are not strong enough to continue.

1/2 Plank

Full Plank

#FitnessFriday – Single Leg Deadlifts

SINGLE LEG DEADLIFTS

 

  1. Stand on your right foot with your core set and shoulders back.
  2. Hinging at the hips, slowly lift your left leg pushing your big toe towards the back of the room as your body starts to come forward. Go to a comfortable range that you feel your glutes and hamstrings without losing your core. Be sure to stay in a straight line and don’t let your back arch.
  3. Come down slowly, and repeat on both sides.

Once you find this too easy, add weights! Remember, if you aren’t stable on the basic, don’t move to the big stuff! Foundations are crucial.