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New Year New You: 5 Habit Forming Techniques For 2018

“We are what we repeatedly do. Excellence then, is not an act, but a habit.” Sobering words from Aristotle, and a great reminder that success doesn’t come overnight.

In a society addicted to instant gratification it’s often difficult to see results at the end of a potentially long road. As physiotherapists this is sometimes the case when clients are frustrated during a painful recovery. But the key, as with forming new habits and resolutions, is to not set yourself up for failure by setting unattainable goals.

Jumping into a new workout regime, or changing how you eat will most likely fail if you don’t first look at making those new activities habit instead of “I’m gong to try”

Here are 5 habit forming techniques you can implement while tackling whatever goals you have set for yourself in 2018!

Create behavior chains

Creating sticky habits is far easier when we make use of our current routines, instead of trying to fight them. The concept of if-then planning is built around environmental “triggers” that we can use to let us know that it’s time to act on our habit. Also known implementation intentions, this tactic involves picking a regular part of your schedule and then building another “link in the chain” by adding a new habit.

For instance, instead of “I will keep a cleaner house,” you could aim for, “When I come home, I’ll change my clothes and then clean my room/office/kitchen.” Multiple studies confirm this to be a successful method to rely on contextual cues over willpower. So the next time you decide to “eat healthier,” instead try “If it is lunch time, Then I will only eat meat and vegetables.”

Eliminate excessive options

According to a variety of research on self-control […]

4 Indoor Exercises To Try when It’s FREEZING Outside!

Getting motivated to exercise can be difficult even in the best of times, but throw freezing winter weather into the mix and it can be even more challenging to emerge from underneath the coziness of your favourite blanket.
 
These exercises don’t have to take long, and better yet they are all indoors!
 
Yoga
 

 
Yoga is wonderful, and if you’ve never tried it before, we highly recommend you give it a go. Due to work commitments, it may be hard for some to attend classes, but YouTube yoga classes do the trick, and you can take them in bite sized pieces! It’s also a great workout for beginners.
 
Jump Rope Workouts
 

 
You may think that skipping rope is a pastime which belongs to your childhood, but in fact it’s an indoor exercise you can definitely have fun with as an adult. According to The Huffington Post, “Jumping rope is the best full body workout.”
 
Tennis
 

 
According to the United States Tennis Association (USTA), there are many reasons why we should play tennis — they inform readers on their website that these range from improving your eye-hand coordination, to improving your aerobic and anaerobic fitness levels, to developing your discipline.
 
Weight Training
 

 
Weight training at home is the perfect way to get fit while staying clear of the winter weather. There are endless online resources for training at home – many of which don’t even require you having weights – instead using the body for resistance training.
 
Resource: www.bustle.com

How To Shovel Snow Without Hurting Your Back

It’s the most injury prone tiiiime of the yeeearrrrrr! My version of that song probably isn’t as appealing to most as the original. But it is that time of year again. When you have to be ready to leave the house a little bit earlier in the morning to make sure you have enough time to clear the snow off your driveway. The positive side of this is that mother nature has essentially forced you to get more exercise than might be your natural inclination. The down side of this is that it also leads to many low back and shoulder injuries due to shovelling snow. Back pain can be very limiting for people, so here are a few tips on how to prevent it:

Lift with your butt, not your back:

Your gluteal muscles (or “glutes”) are some of the most powerful muscles in your body. When people say “lift with your knees”, it’s essentially your glutes they are referring to. If you make extra effort to bend your knees, and keep your low back arched (curved forwards. not rounded/slouched), that will help you to get your glutes more involved in the lift.

Step into it:

Use momentum to help you shovel. Step forward as you drive the shovel into the snow and as you toss the heavy snow onto your lawn.

Switch sides:

Alternating between left and right hand being the lead hand on the shovel will allow you to use the muscles in your back and shoulders in a more balanced way. This will help prevent you from getting as tired, and reduce the risk of muscle […]

5 Ways To Skate Clear Of Hockey Injury

It is that time of year when the pond freezes over and the excitement builds for Canada’s greatest game. But if you have kids in a hockey league, or maybe you need a refresher yourself, there are some key activities you should be doing to keep injury on the other side of the arena door.
 
Here are our 5 Ways To Skate Clear Of Hockey Injury
 
PLAY FAIR
 
Showing respect for the opponent goes a long way in terms of avoiding unnecessary injuries.
 
GET FIT
 
Don’t just play hockey to get fit. Instead, get fit to play hockey. As hockey great Steve Larmer advises: “A physical fit athlete is less prone to injury”.
 
BE ON TOP OF YOUR GAME
 
Remember fitness is much more than just physical activity. To be on top of your game, make sure you are getting enough rest, eating the right foods and drinking plenty of fluids.
 
WARM UP
 
After you warm up, perform a stretching routine (see below). Make sure that your stretching is done slowly, without bouncing, and does not produce any discomfort.
 
ICE STRETCHING
 
Do some ice stretches (see below). Also do some accelerations, stops and starts, as well as agility and cross over exercises before your game or practice.
 

By |November 30th, 2017|athlete, THIM|0 Comments

Change Of Season – Change Of Habits

As we ease into the winter months, it’s easy to throw your hands up and say “forget it, I’m packing it in!” to our exercise routine and even healthy eating. After all, don’t we all just crave comfort food and the coziness of our couch when the temp drops?

Really, what this comes down to is changing your frame of mind & creating habits. Treat each new season as a way to hit the restart button. We’re human – over time even with good intentions we pick up bad habits, like those evening sweets or skipping our scheduled exercise time.

Here are some things you can do to break old habits and kick off winter in the right way!

Set Small Goals

Setting big goals is exciting but starting with small, boring goals is more likely to lead to success. A small goal, for example, would be to meditate for 10 minutes, or replace one unhealthy snack with raw veggies, or walk 15 minutes per day. Taking small actions tricks your brain. Your subconscious likes to be in control—it doesn’t like change. A big change often sets up subconscious resistance, but you can sneak a small change by it.

Use Triggers

A trigger is something that leads you to automatically doing something else. Many smokers, for example, are often triggered to smoke after a meal. Use triggers to your advantage. If you commit to always meditating after breakfast, then after a few weeks you’ll automatically think about meditating after your morning meal. Visual triggers work well, too. Laying your workout clothes on the bed in the morning will encourage you to work out when you get home from work.

Do It Early

Exercise or meditate in the morning when your willpower […]

7 Healthy Body & Mind Tips For Students

In the midst of studying, exams and an active social life, it’s no wonder so many college & university students neglect their mental and physical health.

We collected some ways for students to keep illness at bay & keep their mind sharp!

Vary your meals.

When the cafeteria has your favorite foods daily it can be easy to return to those old favorites every day. Changing up your diet from day to day is an important part of good nutrition so take advantage of the variety of selections available to you

Eat breakfast.

Start your day off right with a good meal when you get up. Whether you’re rolling out of bed at noon or up at the crack of dawn for class, make sure you start your day with a balanced, healthy meal.

Take a nap.

If you have the time during the day, a short nap can do wonders for your energy levels. Just make sure not to nap too close to bedtime or for too long, and a nap will do your body good.

Don’t be afraid to ask for help.

Many people feel embarrassed or ashamed to ask for help with their depression but this is unnecessary as it’s a common and treatable problem that you don’t have to deal with alone. Tap into campus resources to find help or tell a friend how you’re feeling.

Learn time management skills.

Time management skills will make everything from getting assignments done to managing work a lot easier. Read a book or check out advice on the internet, to help you better manage the hours of your day.

Take advantage of campus programs.

Many campuses are equipped with programs that can help students get a release from their […]

The Dave Kervin Report: KEEP MOVING!

I’m sure most of you have heard the expression or term, ‘if you don’t use it, you lose it.’ Well, there’s actually quite a bit of truth to that when it comes to the functional movement that our bodies provide us. Our bodies are designed for mobility, they are built to move, so each time we’re sedentary or inactive for extended periods of time, we’re actually denying our bodies of what it naturally needs in order to keep us healthy, not only for short term gains, but for maintaining long term health.
 
Unfortunately for a large percentage of the North American population, between the ages of 25 and 65, when it comes to a career, many are working at a desk, or somewhere that doesn’t promote a great deal of mobility throughout our day. With our bodies thriving off mobility, this only places added stress to our health, again, not only with short term ailments such as muscle cramping, a sore/stiff back, headaches, and conditions such as sciatica, but also with long term problems such as arthritic conditions, high blood pressure or heart disease, and osteoporosis, just to name a few. Now, while there are many acute conditions that do require immobility for a certain period of time for proper healing, you’d be surprised at how many conditions actually improve from added or continual mobility. For example, think of the joints in your body and the fluid movements that they provide like a sponge in a bucket of water. The more we move, the more fluid we provide our joints with, therefore the healthier they maintain and the more smooth range they provide us with……..much like providing water to the sponge, if there is ample […]

Lakefield Physio Fights For One Of Their Own At Mudmoiselle

Exactly one month ago today on July 8th, some of our amazing clinic staff at Lakefield Physio competed on Devil’s Elbow Ski Hill in the Mudmoiselle cancer fundraiser.

Many of us are touched by cancer in one way or another, but we asked participant Kim Payne what specifically motivated the Lakefield Physio team to enter this year. Kim said:

“We have former colleague diagnosed with cancer and she is fighting the fight of her life. This was a women’s race that included 5 km of mud, obstacles and hill running. We also had several of our kids compete in the Mini Mudder – 1 Km obstacle course mud race.”

Participants included: Glynda Linney,Sarah Martens,Patricia Dalliday, & Kim Payne.

Everyone at LTW is so proud of these ladies, who perfectly represent what our clinics are all about.

5 Ways To Stay Injury Free During A Workout

We’ve all heard the phrase “no pain, no gain”. When in fact pain should not be a part of any good workout.
Here are our 6 ways to stay injury free during a workout!
 
1) PLAY AT THE RIGHT SKILL LEVEL
 

 
It is always important to train or compete at the right skill level and build your way up to a more intense level.
 
2) WARM UP & COOL DOWN
 

 
No matter what activity you’re participating in, every workout regimen should include a proper five minute warm-up and cool-down period to elevate the heart rate and keep muscles warm and flexible to prevent injury
 
3) WEAR THE RIGHT GEAR
 

 
Make sure you wear sports gear that fits correctly and isn’t worn-out.
 
4) DRINK TO PREVENT HEAT ILLNESS
 

 
It is important for people to stay hydrated to prevent muscle cramps and fatigue that can hinder performance, especially in the summer.
 
Before: 7 to 20 oz. of water two hours before a workout
During: 7 to 10 oz. of water or sports drink every 10 to 20 minutes of activity during a workout
After: 16 to 24 oz. of water for every pound of body weight lost after working out (it’s a good idea to weigh yourself before and after your workout)
 
5) REST REST REST
 

 
It is important to take care of injuries as soon as they happen. Many overuse injuries, if caught early, can be healed with rest and time off from the sport or activity.

Dr. Dan Calow: What Do Chiropractors Do?

Ontarians utilizing chiropractic care as a form of health care is steadily gaining in popularity, and it seems to bring along the question: “what do chiropractors do?” Unfortunately, this would depend on which chiropractor or patient you ask. There are many different technique styles utilized in chiropractic care that serve to fit to the needs, lifestyles, and conditions of varying types and ages of people. One thing does remain true, they use some form of manual medicine to help patients decrease pain to work towards living a healthier lifestyle.

Every treatment plan will differ in techniques, frequency, invasiveness, and rehabilitation choices…

If you ask THIS chiropractor that same question, I can answer that a little more specifically. I meet with my patients for a thorough, detailed examination outlining their specific health concerns, lifestyle, and previous or current injuries or areas of pain to help us come up with a specifically tailored plan of care to help them move more, feel better, and get back to or push towards that healthy active lifestyle they so enjoy. Every treatment plan will differ in techniques, frequency, invasiveness, and rehabilitation choices to address individual goals and needs or areas of concern. The conditions I treat range from things like back and neck pain, headaches, muscle strains and joint sprains of various body areas, foot and ankle pain like plantar fasciitis, knee/hip/and shoulder pain syndromes from injury or overuse, or simply working on moving better overall to avoid any of these conditions.

I am a firm believer that not one single technique is best suited for every single individual.

Another question I seem to hear a lot is “ You’re a chiropractor, do you do ______?”
As mentioned there are a […]