#PancakeTuesday – Paleo Pancakes

Paleo Pancakes


– 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


  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


– 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


  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



  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.

#WednesdayWorkout: Compass Touches

Compass Touches

North, south, east, west. Compass touches are the best! This exercise is an excellent workout to strengthen your glutes!


Standing on left leg with knee slightly bent , right leg is going to tap north then back to the middle

Then north east, then back to the middle then east, middle then south east to the middle and then tap south.

Then switch legs , standing on the right leg, and repeat the steps on the other side!

TIP: Keep your knee slightly bent and don’t over reach to tap down. Keep your core strong, and your hips stable! Slow and steady!

The Problems with Chronic Cardio

Chronic Cardio

When people think of working out or losing weight they often think of jogging, running, the treadmill, swimming, or biking. And they aren’t wrong. These are great activities. However, many people believe that cardio is the key to losing weight, and research is saying otherwise.

According to Mark Sisson, constantly pushing yourself to run, cycle, or swim further and further everyday can cause your heart to be overworked. Over time this can put your heart at risk of enlargement and wall thickening, putting you at risk of a heart attack.  (See Mark’s article for more information on how constant cardio can also create cardiac arrhythmias and atherosclerosis.)

Another issue with chronic cardio includes overtraining. Problems can arise when we don’t let our body recover in between cardio training, which can create chronic oxidative stress. Oxidative stress occurs when we breathe, and is caused by free radicals. Free radicals damage cells in the body, and overtime can leave our cells and tissue unable to to function properly. Even though you may see your run times decrease, your body is not getting the recovery it needs.

As we age our muscle mass naturally starts to decrease which can create issues and cause injuries during chronic cardio. Now we aren’t saying that you shouldn’t do cardio, we are big fans of cardio! But there is a happy medium. To gain optimal function and training we recommend a combination of interval cardio and strength training.

If you have any questions or are interested in learning more about training, don’t hesitate to contact Dr. Jeff Weekes at drweekes@dynamichealthandperformance.ca.

#NationalChocolateCakeDay – Chocolate & Coconut Mug Cake

Chocolate & Coconut Mug Cake

 Ingredients (makes 1 serving)

  • 2 heaping tbsp almond flour (16 g / 0.6 oz)
  • 2 tbsp shredded, unsweetened coconut (12 g/ 0.4 oz)
  • 1 tbsp raw cocoa powder, unsweetened (5 g / 0.2 oz)
  • ⅛ tsp baking soda
  • 2 tbsp of a healthy low-carb sweetener
  • 1 large egg, free-range or organic
  • 1 tbsp extra virgin coconut oil or butter, melted
  • 3-5 drops liquid stevia
  • Optional: 2 tbsp whipped cream, coconut milk or sour cream


  1. Place all the dry ingredients in a mug or a ramekin and combine well (or use the ingredients based on allergy preferences).
  2. Add the egg, coconut oil and stevia and mix well using a fork. Microwave on high for 70-90 seconds.
    For egg-free: Add coconut milk instead of the egg.
  3. When done, you can optionally top the mug cake with whipped cream, sour cream or creamed coconut milk.

Recipe and Photo Credit: Martina Slajerova


#WednesdayWorkout – The Pelvic Floor

The Pelvic Floor

Your pelvic floor is THE base of function for your body. These muscles are important as a stable base for pelvic organs, and helps improve urinary incontinence and low back pain. Try this exercise – ideal for post pregnancy – to help strengthen pelvic floor stability!

1. Lay on your back with your arms in a locked positon above your head

2. Pull the band down to your sides as you begin to squeeze your core

3. Focus on the muscles that sit between your hip bones — hold the arms down for a deep breath, and release the arms back up.


1. Once you are comfortable with pulling the arms down to your side and breathing, add a march!

2. Pull the arms down to your side squeezing your muscles and one knee at a time comes up into a marching position, SLOWLY lower that leg back down and switch to the other leg.

TIP: try to keep the hips from rocking back and forth as you lift and lower your legs