Exercise Principles

Many people like to go to the gym to get stronger. However, some people ended up injuries while exercises. We have patients with injuries are trying to get back into regular exercises too soon. So when we should do what? Here are 4 basic principles that I apply in my practice.

  1. Flexibility. Depending on your exercises, your sport and your activities, you must have sufficient flexibility of your joint and muscle to perform. Performing activities with insufficient flexibility will lead to compensation in other body parts.
  2. Stabilization. Once you have gained sufficient flexibility, you would want to have sufficient strength to stabilize the joint. Otherwise, it would lead to impingement injuries or other repetitive strain injuries overtime.
  3. Strength. Once you have stabilized the joint, you can begin to increase your intensity and load to improve strength.
  4. Power. This may not be needed for everyone. Once you have sufficient strength, you can attempt to increase load and speed.

Follow these rules, it will help to decrease the risk of injury in many different activities.

 

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Calf Stretching

This video demonstrates a few various of calf stretching.

  • Stretching the inside calf (medial Gastrocnemius)
  • Stretching the outside calf (lateral Gastrocnemius)
  • Deep layer of the calf (Soleus)

These stretches can benefit for those who suffers from plantar faciitis, calf injuries (non-acute), achilles injuries or calf tightness.

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Bird-Dog Exercise

This is a very popular exercise prescribed by your physio, chiro or trainer. Bird-dog. I love the use of a stick to ensure a proper setup and posture. Make sure you have also  mastered the basic core exercises.

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Inner Core-Part 2

If you have mastered the basic muscle recruitment of the inner core as demonstrated in Inner Core-Part 1, please go ahead to try the more advance exercises with more dynamic movements as demonstrated in this video. Once you have mastered the inner core trunk core, the trunk muscle is now truly stabilized. It will help to decrease low back injuries due to weakness. You would find other abdominal exercises to be easier as well.

 

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Inner Core Exercise-Part 1

Weak core trunk muscle can certainly contribute to recurrent low back pain. Many people would try to strengthen the core by doing a bunch of sit ups. While sit ups and plank exercises are great to shape that 6 packs exterior, the inner core will remain weak unless you target that specifically. Here is a video to demonstrate how to activate the inner core muscle.

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Fall is here. Use food to maximize your energy.

Kids are settling back into their school routines and resuming their extra-curricular activities. They’ll need lots of nourishing foods to provide them with the energy for staying active and alert all day long. We’re also into the peak of the harvest season, the best time of year to serve fresh vegetables and fruits from local farms to your meals.

When preparing meals for your family each day, use food to maximize your energy!

Starting with breakfast the most crucial meal of the day, apply foods that will energize your cells, muscles and brain to function at its best. Those are proteins, healthy fats, fresh green vegetables and fruits. • Try a smoothie bowl loaded with greens, fruit, nuts and seeds or granola. High in vitamin C, Vitamin B’s and healthy fats.

Foods like sweet potato, kale, swiss chard and mixed green lettuce, zucchini, broccoli, cauliflower, coloured peppers, corn, peaches, apples and plums.

variety of fruits

Photo by Oleg Magni on Pexels.com

  • Have an egg on a bowl of grains or multigrain toast with avocado, greens and sliced peaches.
  • Have a bowl of soup with pieces of chicken or fish with a spoonful of rice or grain and fresh chopped greens on top.
  • If you’re stuck on oatmeal or cereals eat it in smaller amounts with a protein food and a healthy fat such as an egg, dollop of yogurt, chia seeds or hemp.
  • 3 tablespoons of Hemp equal one protein. Quinoa is also an excellent protein.
  • Breakfast is a great time to add your fibre for the day.

For lunch, it doesn’t have to be a major meal.

Add fresh cut vegetables or salad type foods with protein for maintaining energy. Include smaller portions of complex carbohydrate foods so you don’t feel sleepy after eating.

  • Enjoy hearty soups for lunch, vegetarian or chicken burgers, cauliflower crust pizza with assorted toppings and lots of fresh vegetables. Add in cut vegetables of carrots, celery, coloured peppers and cucumber.
  • Use this meal to eat raw vegetables as much as possible. Raw vegetables and fruit contain the highest density of phytonutrients, antioxidants and live enzymes.

When you mix colourful foods together you are getting that perfect mix of vitamins and minerals!

abundance agriculture bananas batch

Photo by Pixabay on Pexels.com

• Include quality proteins such as tofu, tempeh, feta (goat or sheep) cheese, tuna fish (use Rainforest brand, no chemicals or heavy metals), chicken (non-antibiotic and hormone free) and other meats that are grass fed or from free range sources.

Snacks are ideal for maintaining activity throughout the day boost your energy and not feel sluggish. Select fresh whole foods of fruit, vegetables and protein dips to get you through those lulls.

Dinner is the relaxing meal of the day where complex carbohydrate of grains or starchier vegetables (sweet potatoes or corn) are the reward for calming down from the day’s events. Proteins maybe in smaller portions and buy quality proteins with your whole foods.

Enjoy these recipes for breakfast, lunch or dinner and two delicious snacks:
Breakfast:                                                                                                                                Blueberry Smoothie Bowl with Granola
Lunch or Dinner:
Everything Soup
Sweet Potato and Black Bean Burgers                                                         Best Cauliflower Pizza Crust and Toppings
Snacks:
Hummus 3 ways
Apricot Squares

Eat the best food of the fall season loaded with colourful variety of fresh vegetables and fruits.

Questions, comments or ideas, please contact Rani at wellness@raniglick.com.   www.raniglick.com
Rani Glick is a Certified Holistic Nutritionist, (CNP) and Registered
Orthomolecular Health Practitioner (ROHP). She has followed her love of food to nutrition and applies its healing properties with better health.

Her mission is to inspire 5,000 people to choose real food and enjoy a healthier happier life every day. Food, physical activity, and relaxation unite the mind and body to create long-term health.

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The True Story About Sugar!

Did you know that in the 1940’s we consumed 30 grams of sugar a day. Today, we have an average of 135 grams of sugar a day. Wow.. that’s right.

High amounts of sugar can wreak havoc on your immune systems, hormones and digestion. Some of  the negative effects are: premature aging, weight gain, fatigue, bone loss, mental fatigue and  depression. That’s only half of the story. (more on the full article)blood-sugar-blood-test-close-up-207381

Balance your carbohydrate intake with more vegetable, fruits. proteins and healthy fats.

DROP THE PROCESSED AND PREPACKAGED FOODS!

Your food plate should look like this:

  • 65% vegetables and fruits
  • 15% protein
  • 10% whole grains
  • 20% fats
  • 8 c. water

 

You can contact Rani at rani@thewellnesswagon.ca or www.thewellnesswagon.ca

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Fall is here! How to Protect Your Immune System

Fall is here. Temperature changes rapidly, cool morning, warm afternoon and cool evening again. We are more susceptible to getting a cold around this time of the year.

fall-2255303_1920Here are some tips from The Wellness Wagon on how to protect our immune system.

  • Eating fresh whole foods is essential to keeping your immune system well stoked. It’s recommended to eat 60-80% alkaline foods to keep you system in balance.
  • Good fats (Omega 3’s, oils, nuts (raw), seeds (raw),
  • Vitamin C – Ascorbic acid – the most basic and essential! Take 3000 mg a day or between 3000-6000 mg when feeling under the weather. There are also these immune booster Vitamin C powder packets that are easy to get and mix with water or juice. There is also Buffered Vitamin C with bioflavonoids that are also good but you’ll need to take more of them to get the full effect.
  • Probiotics – select one that works for you that is around 6-10 million organisms with a variety of strains of probiotic bacteria (There are many variations). Take more when sick (25 billion to 50Billion if you’ve been on antibiotics or through surgery (depends on situation, ask healthcare professional)
  • Adaptogens are good for energy, coping with stress, normalizing hormonal regulation and supporting the immune support. (if a person has an auto-immune disease they should not take an adaptogen – speak to healthcare professional). (You can take them up to three months but then take a break). Here are a few:
  • Echinacea – often used as anti-microbial for colds, infections bacteria or a virus.
  • Astragulus –used for a chronic problem with the immune syste
  • Siberian Ginseng- is also used for deeper treatment for (there is Chinese or American Ginseng supports different areas)
  • Vitamin D – select a good organic brand and a daily dosage of  1000 -3000 IU a day. I’ve read some labels that is best away from food and others with food so check that out.

click here for more

 

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Exercise for Migraine?

(HIT) High Intensity Training reduces migraines. For many years, I have shared the benefits of high-intensity interval training (HIT) to patients. Now here is one more benefit to  HIT.

A new study reported at the 18th Congress of the International Headache Society 2017 suggests that high-intensity training resulted in significant reduction in the frequency of migraines.

Compared to moderate continuous exercise such as running for 45 mins up to 75% of your max heart rate, this study shows that HIT improves the following:

  • reduces migraine attack (# of migraine days per month)
  • improves cerebrovascular health and
  • maximize oxygen uptake

How often do I need to HIT exercise?HIT exercise

Twice weekly for minimum of 12 weeks. HIT consists of 4 consecutive sets of running exercise for 4 minutes at 95% of maximal heart rate followed by 3 minutes at 75% of maximal heart rate, for a total exercise time of  ONLY 28 minutes per session.

Why does HIT exercise work?

After a high-intensity training, it creates an “afterburn effect” which is not observed in moderate exercises.  This afterburn effect is more officially known as excess post-exercise oxygen consumption (EPOC). Basically, the more intense the exercise, the more oxygen your body consumes afterward.

If you don’t exercise on a regular basis, I would recommend building up your fitness level. This research seems to suggest that HIT exercise is better for health in long term at a shorter duration.

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What Really Makes Us Happy?

Dr Nicholas Jenner

happy-person-jumping-happy-person-5I had a very interesting conversation recently on just this subject. My discussion partner was, at the time, pontificating about money. His argument went something like “Many people are only interested in the accumulation of wealth but once they have it, they are still not happy. It is not how much money you have but what you do with it that counts”. This set my mind working and it countered his rhetoric with the notion that this could well be applied to many other aspects of our lives. What if “it is not how much you have but what you do with it” could be looked at in relation to relationships, free time and so on. Could this be a basis for general happiness?

As humans, we are always striving for that extra that we think will make us happier… more money, a better relationship, better career, bigger house or…

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