#Fitness Friday – Shoulder Exercise

This effective compound exercise targets those hard-to-hit back muscles and concentrates on shoulder and upper back strengthening. 

 
1. Start with your feet planted firmly into the ground with your legs shoulder width apart, push your hips back slightly so you are in a hinged position. Keep a nice flat back.
 
2. Holding the weights with your palms facing your body, start with your arms extended down in front of you
 
3. Slowly pull the elbows up, keeping the hands positioned towards the body, until hands hit chest height. Don’t let the hands go higher and try to keep the shoulders from raising up. Just the arms are moving, not the shoulders.
 
4. Slowly bring the arms back down to the starting position.
 
TIPS: Don’t hike your shoulders up, lead with the elbows and keep the shoulders low, the trapezius muscles shouldn’t over fire.

#FitnessFriday – Shoulder Setting

Setting or positioning the shoulder blade correctly not only helps improve shoulder pain and movement but also helps reduce tension and neck pain.

 

1. Start by laying on your back with 1 arm up in the air
2. Push your arm up towards the ceiling, hold it up and twist in a clockwise and counter-clockwise direction then come back to a neutral position
3. In the neutral positon, slide your shoulder down towards the ground, keeping your shoulder down away from your ear. HINT: Try to slide your shoulder blade down towards your bum, this way it stays in a set position.
4. Once the shoulder is down, twist the arm in a clockwise and counter-clockwise direction again, and push it back up towards the ceiling
5. Repeat 10 times, and then switch arms
Try to keep the shoulder down at all times so we are setting it properly, and not activating the trapezius muscle.
CHALLEGE: Add a weight when you do this, but start light!

#WednesdayWorkout – Single Leg Balance

A number of injuries can affect a person’s balance, leaving them feeling unsteady on their feet. The single leg stance exercise is an effective yet simple way to improve balance by working the stability of the hip with each leg individually.

 

 

1. Stand on a hard surface and slowly lift 1 leg off the ground balancing on 1 foot.

2. Hold for 10-15 seconds or as long as you can, and switch legs 

TIPS: 

Don’t grip the ground with your toes, keep the weight evenly distributed throughout your foot

Make sure you keep your hips level!

Pick a spot in front of you to focus on 

CHALLENGE: 

To make this harder try closing your eyes or lifting your leg higher in the air

#FitnessFriday – Dancer Hip Stretch

This simple, yet effective hip stretch, will help ease tightness and discomfort to increase mobility. Ideal for dancers and goalies, add this exercise to your warm-up routine!

1. Start with your left foot pointed forward and planted into the ground. Right foot will be on a box or step with the foot pointing forward. Standing tall with your legs straight, arms will be straight out to either side of you, and your hips pointing forward. 

2. Rotate your arms so that your torso turns and faces the wall (like you are giving it a hug). As you do that, point your hips straight so that they are facing the direction of your left foot, and rotate your right foot on the box so it is also facing the same direction of your left foot. 

3. From this position, bend your knees, keeping your hips back and only go as far as you can that is comfortable. 

4. Slowly come up from that position, rotate the arms and legs back to the starting position and repeat. 

5. Then switch so the right foot is forward and planted into the ground, and the left foot is on the box.

#WednesdayWorkout – Shoulder Pulleys

Pulleys are an effective shoulder mobility exercise to help improve range of motion with stiff shoulders.

1. Sit upright with 2 hands on the rope/belt at shoulder height
2. Pull the right arm down towards your leg, letting your right arm slowly raise up. Go to a comfortable position where you feel a gentle pull but no pain. Then return to the start position.
3. Repeat by pulling left arm down after this.

Try for 3 sets of 15 repetitions, stop if there is any pain!

#GrilledCheeseSandwichDay – Cauliflower Crusted Grilled Cheese Sandwiches

Cauliflower Crusted Grilled Cheese Sandwiches

Ingredients

  • 1 medium head of cauliflower (raw), cut into small florets and stem removed
  • 1 large egg
  • 1/2 cup shredded Parmesan cheese
  • 1 tsp Italian herb seasoning
  • 2 thick slices of white cheddar cheese (you can also use shredded cheddar cheese)

Directions

  1. Preheat oven to 450F. Place cauliflower into food processor and pulse until crumbs about half the size of a grain of rice.
  2. Place cauliflower into large microwave safe bowl and microwave for 2 minutes.Your cauliflower should be soft and tender (and hot!).
  3. Stir cauliflower to mix up the bottom and top cauliflower. Place back into the microwave and cook for another 3 minutes.  Remove and stir again so that all the cauliflower cooks evenly.  Place back into the microwave and cook for 5 minutes. At this point, you should see the cauliflower is starting to become more dry.  Microwave for another 5 minutes.  Cauliflower should still be slightly moist to the touch, but should look dry and clumped up.
  4. Allow cauliflower to cool for a few minutes. Then add in egg and Parmesan cheese.  Stir to combine until smooth paste forms. Stir in seasoning.  Divide dough into 4 equal parts.  Place onto large baking sheet lined with parchment paper. Using your knuckles and fingers, shape into square bread slices (about 1/3 thick).  Bake cauliflower bread for about 15-18 minutes or until golden brown. Remove from oven and let cool a few minutes.
  5. Using a good spatula, carefully slide cauliflower bread off of parchment paper.Now you are ready to assemble your sandwiches.  You can do this a few different ways.  You can either cook on the stove top as you would normally cook a grilled cheese. You can also place sandwiches into toaster oven and broil for several minutes (5-10) until cheese is completely melted and bread is to toasty.  If you don’t own a toaster oven, you can also do this in the oven.

Recipe and Photo Credit: Kirbie’s Cravings

 

Top Tips to Get Kids to Eat More Vegetables!

Top Tips to Get Kids to Eat More Vegetables!

By Olivia Hart, B.Sc. Nutrition and Dietetics

  1. Set an example.

By far the best predictor of a child’s eating patterns is those of the parents! If vegetables and healthier food options are not promoted or seen being consumed by the parents, it’s tough to expect your kid to take to them. Kids eat what they know, and they won’t ask for special treats or meals if they don’t know it’s an option!

  1. Get them involved in the process.

Children are going to be way more interested in a meal they’ve helped prepare. Letting your kids pick two things to cook for dinner and have them help with the washing and preparing of the food — this can make them far more excited to eat it! Take them to the farmers market or the grocery store and let them pick one fruit or vegetable for each color of the rainbow, they’ll be so excited when you use their chosen fruit or vegetable for their meals!

  1. Educate.

When trying to get a child to try something new, it may be helpful to tell them a few of the health benefits that food can have for them. For example — these carrots will help you to see better, or this spinach will help you to have strong bones! This makes vegetables seem like they’ll give you super powers and who wouldn’t want to eat that!

  1. Enforce the “try five” rule

Many studies show that a child who initially rejects a food must be exposed to it at least 5-10 times for the food to be accepted. The “try five” rule means you must try this food at least 5 different times before you rule out that food! The more exposure to a food the more accustomed our taste buds become to the flavour and eventually you may like it!

  1. Get creative and a little sneaky.

Get creative and learn some recipes that sneak a ton of fruits and vegetables into the diet. Things like smoothies, pasta sauces, even muffins! Here’s an awesome recipe for spinach muffins that taste delicious and are super nutritious from one of my favourite bloggers S Runs For Cake. https://srunsforcake.com/spinach-muffins-2/

 

 

Book a free consult with Olivia by calling (905) 339-2333 or email her at oharty@dynamichealthandperformance.ca

#FitnessFriday – Front Plank

The front plank is an isometric core strength exercise that involves maintaining a position similar to a push-up. Follow our tips to ensure an effective, proper abdominal bridge for maximum effectiveness!

1. Position your forearms shoulder width apart, bending at the elbow so forearms are pushing into the ground
2. Engaging your core muscles, curl your toes under your feet as you push your body up and try to hold yourself up in a straight line
3. Hold for 20-30 seconds and relax, if you are feeling shaky, start with 10-20 second holds instead

TIP:
To make it easier try holding a plank on your hands instead of forearms! Don’t round your back or hike your hips high, try to stay as straight as you can.