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Fitness & health products and services for beginner to professional.

Fitness for a life time, Creating a better You! 

A Wholistic Journey to lasting Wellness and Health

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Walk with Docs

Posted on June 27, 2016 at 6:50 PM Comments comments (0)

June 28

Walk with Dr. D. Garon

Host: PARO Group Mobilizing Balanced Living

will warm-up & cool Down 

BIRCH POINT PARK, BOULEVARD LAKE

7:00 -8:00 PM

A golden opportunity for social exercise

Level 1 Foam Rolling Principles & Practices

Posted on June 16, 2016 at 8:25 PM Comments comments (0)

Note there will be a Level 1 certification course

Foam Rolling

Principles & Practices - Level 1 Certification

With Andrea Johnston, BFA, PTS and TriggerPoint MT


Date: July 9th

Time: 8:30 AM - 12:30 PM

Place: Chase Fitness, 12 St. Paul St, Thunder Bay

Cost: $199 + HST

Register June 30th **You will need a GRID Foam Roller for this course which can be purchase with registration.

To register contact Andrea at Foam Rolling Course Registration

http://stretchfit.ca/upcoming-courses.html

Ibuprofen, sold as Motrin and Advil

Posted on June 14, 2016 at 8:30 AM Comments comments (0)

This is scary.  I have been using Advil for a long time for pain.  Just recently chosen to bare the pain & try more topical remidies.

I know one of my daughters uses motin.   

You need Adobe Flash Player to view this content.


http://bangordailynews.com/2015/07/27/health/why-the-fda-is-warning-americans-about-ibuprofen/


6 ways to banish anxiety from your life

Posted on June 14, 2016 at 7:20 AM Comments comments (0)

Do you feel nervous over the slightest thing and struggle to deal with certain situations?

Clammy palms, pounding heart or feeling dizzy?

 

These can be common signs of anxiety, but often stress and anxiety are not clearly distinguished.

 

Stress is a response to what appears to be a threat in a situation and the anxiety is a reaction to this.

 

Experts say anxiety is characterised by impatience, poor concentration, a feeling of helplessness, irritability, being tense and restless.

 

Other symptoms which are more severe could include chest tightness, indigestion, dry mouth, fatigue, sweating and headache.

Below are a few tips on how to tame anxiety;

Caffeine

 

Caffeine is a stimulant, which prompts your body to release the stress hormones making you feel more stressed and on edge than you should be.

furthermore, caffeine is addictive, tea and coffee act like a drug.

 

Leading nutritionist Dr Marilyn Glenville, author of Natural Alternatives to Sugar, said: ‘As the effect of the caffeine wears off, you will want another one and then you are back on that roller coaster again of highs and lows, exactly like the highs and lows of blood sugar.

 

‘If you add sugar to the tea or coffee the roller coaster highs will be higher and the lows lower making you feel even more stressed.

‘Because caffeine acts like a drug, you wouldn’t be advised to stop suddenly and go ‘cold turkey’ because you could experience quite dramatic withdrawal symptoms such as headaches, nausea, tiredness, muscle cramps and depression.’

 

Work out what’s important

 

If you feel the symptoms of stress coming on, learn to get your priorities right. There is nothing in your life right now more important than your health, Dr Glenville stresses. ‘Learn to say no if you feel that you have taken on too much,’ she said. ‘Being assertive is invigorating and empowering. ‘It also helps to make lists of what is or is not a priority and to tackle the priority tasks first. This will help give you a sense of control over your life.’

 

Increase your ‘feel good’ hormone

 

We need to make sure that our levels of serotonin (the ‘feel good’ hormone) remain high. And, a simple change of diet can work wonders says Dr Glenville. She explains: ‘The body makes serotonin from tryptophan, which occurs naturally in foods such as dairy products, fish, bananas, dried dates, soya, almonds and peanuts.

 

‘Combining the foods mentioned above with unrefined carbohydrates, such as brown rice, wholemeal bread or oats, helps the body to release insulin to help tryptophan uptake to the brain.

 

Steady your sugar levels

 

An essential part of combating stress is to balance your blood sugar levels. Sugar crashes, which can happen throughout the day due to long periods without food and not eating the right foods, stimulates the stress hormones adrenaline and cortisol to be released. Dr Glenville explained: ‘This is because these stress hormones, apart from helping you to run away from a tiger, can also mobilise your glucose - which has been stored as glycogen in the liver - back into the blood stream. ‘This is why you can feel more jittery, irritable etc when blood sugar plummets.’ She advises ensuring you have a small meal every two to three hours that contains protein.

Up your fish intake

 

Almost 60 per cent of our brains are made up of fat, nutritionist Cassandra Barns explains. About half of that fat is DHA omega 3 fatty acides, which are found in abundance in fish. Hence why fish is often referred to as a great source of ‘brain food’. ‘Omega 3 are known as “essential” fats because our bodies do not make these so we must rely on eternal sources for these nutrients, such as eating oily fish, or taking a supplement,’ Ms Barns said.

 

Get a good nights’ sleep

 

Many of us experience feelings of pressure, tension, and nervousness., especially after a busy and stressful day and these feelings can feel more prominent at bedtime. Sleep is a significant part of living a healthy lifestyle, and many of us simply do not get enough. Martina Della Vedova, nutritionist at Nature’s Plus UK says: ‘If we don’t get enough sleep we can find it harder to adapt to challenging situations, and when we can’t cope as efficiently with stress it can be harder to have a good night’s rest.

read more


Importance of Exercise & hydration

Posted on April 3, 2016 at 5:45 AM Comments comments (0)

IN THE NEWS

 

Exercise may slow down the brain's aging by 10 years

Long-term observational study shows that cognitive abilities are maintained longer by adults who practice regular physical exercise.

http://www.cbsnews.com/news/exercise-may-slow-brain-aging-by-10-years-in-older-adults

 

Drinking More Water May Help Your Diet

New reseasrch finds that drinking just 1 per cent more water can reduce total daily calorie consumption, in particular the intake of sugar, sodium and cholesterol.

https://www.nlm.nih.gov/medlineplus/news/fullstory_157636.html

 

Exercise May Extend Lives of People With COPD

Any amount of moderate to vigorous physical activity can reduce the risk of dying after hospitalization for chronic obstructive pulmonary disease, says Harvard study.

http://www.webmd.com/lung/copd/news/20160318/exercise-may-extend-lives-of-people-with-copd


Age-Friendly Focus group up coming Events

Posted on March 29, 2016 at 8:30 AM Comments comments (0)

 

Also anyone interested in aging population up coming events you will want to be part of.

If you haven’t dropped by for one of the focus groups I’m leading for the community-wide action plan for Age-Friendly Thunder Bay, please do so soon! The feedback has been stimulating and I’ve enjoyed meeting with all the people who have shown up. We talk about transportation, housing, recreation, outdoor spaces, respect, health care and more geared to seniors and the people who care about us. All this information will help shape the first Seniors Summit which will take place on June 1st at the Victoria Inn as well as the community-wide action plan for Age-Friendly Thunder Bay.

 

 

There are only a few more dates for focus groups so please make a plan to come out! I’m encouraging folks to give someone a lift too so if you have a neighbour or friend who isn’t able to drive to one of the gatherings, please bring them along with you. I always make home-baked cookies and this week I’m featuring my famous “5 Cup Surprise” cookie!

 

 

Upcoming Focus Group Dates:

 

 

· Tuesday, March 29, 10 am to 11 am, Thunder Bay 55 Plus Centre “Board Room”, 700 River Street

 

· Monday, April 4, 1 pm to 2 pm, Waverley Resource Library “Auditorium”, 285 Red River Road

 

· Tuesday, April 12, 1 pm to 2 pm, Mary J. L. Black Library “Community Room”, 901 S. Edward Street

Join a make a  difference.


Anne


The most effective Chest, Back, Shoulder, Legs and Arms Building Exercises

Posted on March 6, 2016 at 8:35 PM Comments comments (0)

Sharing this article on best exercises by muscle group.  See link at bottom .


5 Most Effective Chest Building Exercises

 

Bench Press. The king of all upper body muscle building movements. The bench press is so popular that it is often seen as having it's own training day - bench press Monday.

 

Incline Bench Press. The first choice of many top pro bodybuilders.

 

Dips. Once considered the upper body squat, dips are a great compliment to any bench press movement.

 

Dumbbell Bench Press. You will really be able to feel the chest work with this pressing variation.

 

Incline Dumbbell Bench Press. A solid alternative to the incline barbell press.

 


5 Most Effective Back Building Exercises

 

Deadlifts. Nothing builds beefy backs like the deadlift. The sheer act of holding a barbell with heavy weight places the lats under an incredible amount of stress.

 

Pull Ups. A far superior choice to lat pull downs. If you can do one, try for two. If you can do two, try for three! If you can't do them at all use rack chins.

 

Barbell Row. No back building workout should be without a heavy row, and barbell rows are at the top of the list.

 

Dumbbell Row. An excellent second choice to barbell rows, especially if you have a weak lower back.

 

Power Clean. The explosiveness of the power clean effectively works the back from traps down.

 


5 Most Effective Back Building Exercises

 

Deadlifts. Nothing builds beefy backs like the deadlift. The sheer act of holding a barbell with heavy weight places the lats under an incredible amount of stress.

 

Pull Ups. A far superior choice to lat pull downs. If you can do one, try for two. If you can do two, try for three! If you can't do them at all use rack chins.

 

Barbell Row. No back building workout should be without a heavy row, and barbell rows are at the top of the list.

 

Dumbbell Row. An excellent second choice to barbell rows, especially if you have a weak lower back.

 

Power Clean. The explosiveness of the power clean effectively works the back from traps down.

 


5 Most Effective Shoulder Building Exercises

 

Military Press. This exercise has been a staple of great workouts for decades on end.

 

Push Press. Very similar to the military press, but utilizing more of an Olympic lifting-style explosiveness.

 

Bench Press. Yes, you read that correctly. The bench press is an amazing front delt builder. In fact, if your chest day involves several pressing movements there's a good chance you won't need any direct front delt work on shoulder day.

 

Seated Behind The Neck Press. Go no deeper than arms perpendicular to the floor, and this is a rock solid choice.

 

Seated Dumbbell Press. A little easier on the shoulders for many because the dumbbells can be placed in a more natural position.

 


5 Most Effective Leg Building Exercises

 

Squats. The king of all muscle building lifts. 'Nuff said.

 

Front Squats. Another top choice of bodybuilding beef kings. Front squats can be tricky to learn, but you will be rewarded with big wheels.

 

Stiff Leg Deadlifts. Beef up your hamstrings!

 

Leg Press. If you don't have access to a squat rack this is your next best bet.

 

Barbell Lunge. Lunges are another quality leg-building staple.

 


5 Most Effective Arm Building Exercises

 

Chin Ups. A shocker, but chin ups (performed with palms toward the face) are a beastly bicep builder, perhaps even better than straight bar curls.

 

Close Grip Bench Press. This exercise allows for a heavy amount of weight to be placed on the triceps.

 

Dips. Much better than most tricep isolation exercises.

 

Barbell Curls. A classic. Just don't curl in the squat rack.

 

Seated Two Arm Dumbbell Tricep Extension. Allows you to lift heavy weight and reach a deep stretch. You will need a good spotter.

 


http://www.personaltrainerifbb.com/2016/01/the-best-exercises-by-muscle-groups.html

https://www.linkedin.com/groups/99851/99851-6107763209064759298


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Business Opportunity for Certified Fitness Instructor

Posted on March 2, 2016 at 8:25 AM Comments comments (0)

Thunder Bay Monkeynastix is looking for an owner/operator to take over this exciting franchise opportunity here in Thunder Bay. Monkeyastix is a children’s fitness education program for children ages 1-12. The purpose of our activities is to improve and maintain physical and mental development, as well as set up healthy habits for children, setting the foundation for a happy active life. Monkeynastix was established in Canada in 2009, and now has over a dozen franchisees in Ontario, and still growing. There is no other program like this for children in Thunder Bay.

 

The ideal candidate must love working with children, lead a healthy, active lifestyle, and be passionate about physical fitness. Dedication and perseverance are required traits, as is the willingness to spend time marketing the program to prospective venues. This is very much a “hands on” type of business. In addition to being the owner, you will be the lead instructor teaching classes as well as taking care of the administrative side of the business. You will lead all sales and marketing efforts. You will be responsible for establishing and co-ordinating all public and school/daycare classes, as well as hiring staff as required. Tremendous potential exists for the person who is willing to take on the challenge of growing and maintaining the business. Ability to speak French is a definite asset. To inquire, call or text the number below. Email inquiries also accepted. Full training provided for the right individual.

 

Thunder Bay Monkeynastix- 807-621-1253

[email protected]

HOT Yoga

Posted on February 25, 2016 at 2:50 PM Comments comments (0)

Dear Yogi,  I am sharing from the HOT Dr. herself Gabrielle


 

Did you fill out the survey? In it you get the chance to win a color copy of Hot Yoga MasterClass (worth $79.00!).

 

If you didn’t do that yet, please would you do it? It’s really quite short and 90% is multi-choice.

 

I have some great projects that I am creating just for you ... well, the survey is to make sure I make it the way you want it.

 

Remember to fill out the end to be in the running for the free manual.

https://www.surveymonkey.com/r/TL2NYG3

 

Warm wishes

 

Gabrielle

 

 

Thunder Bay FIT together

Posted on February 19, 2016 at 7:10 AM Comments comments (0)

Be a part of a positve change!



Share your views in an survey until March 1 thunderbay.ca/fittogether


Pilaties Mat Certification

Posted on January 17, 2016 at 11:55 AM Comments comments (0)

Ross Pilates will be hosting a Pilates Mat Certification starting in February.

 

Approx. hours

Fridays 6 - 8 pm

Saturdays 1 - 6 pm

Sundays 10 - 2 pm

 

Weekend #1 Feb 26, 27, 28

Weekend #2 March 4, 5, 6

Weekend #3 March 18, 19, 20

Weekend #4 April 1, 2, 3

Weekend #5 April 8, 9, 10

 

Course Fee - $1475 plus hst


Could you please pass on the info to anyone you know who might be interested? Much thanks!

Stages of Medication Course

Posted on January 5, 2016 at 2:10 PM Comments comments (0)

 From  Paula Ribotto

 

Train your mind to develop your peace and happiness, stability and grace.

 

Meditation is the process of training the Mind to serve the Soul, to claim our true identity. With Meditation we develop the Royal Command of the Self to guide our lives, so we can experience joy, happiness, peace and bliss on a consistent basis, not just when something good happens to us. And dive in deep with the 21 Stages of Meditation course!

Meditate deeply and give yourself to the transformational process that will free you to be YOU—stronger, clearer, and more radiant!

 

This course is for anyone who wants to enhance the joy of their meditation experience. Meditators from all traditions are invited! You'll clear your mind, sharpen your consciousness and strengthen your nervous system.

 

The Stages of Meditation' are grouped into three 'journeys'. They are: Experience & Crystallize the Self, Express and Distill the Self and Transcend and Sublimate the Self. Each journey will be offered over two full days and will take you through seven stages of deep meditation. Each stage systematically confronts your mind's patterns and limitations, awakens a part of you and develops new skills to clear your way towards realization.

Journey 2: The Expressive Self Intro Feb. 12th 6:30-9pm

Stages 8-14 Feb. 13 9:45am-6:00pm & 14 9:00am- 6:00pm, 2016

 

Though naturally we recommend that the best way to experience this journey is to participate in all three weekends, you can experience them separately.

 

cost for intro evening $50+tx

 

cost for day $125+tx

 

cost for full Retreat $197+tx before Feb. 1st

 

full retreat price includes intro day, snacks, tea and lunch

 

to register contact Paula at 807-628-2870 or [email protected]


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Marketing weekly

Posted on December 27, 2015 at 4:25 PM Comments comments (0)

For now here are our weekly features for the weekdays.

Marketing Monday - what are you doing for marketing efforts this week? Terrific

Tuesday - who or what would you like to give a shout out to? A person, business, product, service, kind act etc. Website

Wednesday's - share your website(s).

Thursdays are Tip day. Offer a tip about social media marketing or share your success stories

Friday is Facebook Page Friday - share your pages!

Saturday is Shop Saturdays so be sure to promote a product, service or special you are offering!

Sunday is Inspiration/Invitation Sunday's. Share something that is inspiring/motivational/ etc.

And/Or invite someone new to the page

https://www.facebook.com/groups/businesswomensupportgroup/

and introduce them to the group! TEAM = Together Everyone Achieves More!

And everyday is a good day for sharing anything to do to help with Social Media Marketing and Marketing in General.

This would be tips, success stories, shout out's, articles, webinars and anything that is helpful to our mission.

You can also post about fundraising events, networking events/groups, questions, ideas, motivation, on any given day, just do not promote your business if the "THEME" does not allow for it.

Thanks to the Author Maggie Holbik

http://www.maggieholbik.com/

I'm going to start today! 

Struggleing with weight & body image

Posted on December 21, 2015 at 10:20 AM Comments comments (0)

I am addressing Fitness professionals dilema of weight gain and body image this can sometimes be a concern. 

Take what is happening to you as a learning experience to help first yourself than others who live with this all their lives or even for just a short time. Every lesson we learn can be used to help others on their journey to wellness and health. They will see you as real a person who also struggles to become and stay healthy. Remember health changes up and down depending on circumstances healthy today sick tomorrow i.e. flu, struck by a car, death of a family or close friend and some bad choices. I have trained some healthy happy people who got a virus that attached their immune system and changed their lives forever.

 

There are many instructors out there teaching and training who have similar problems as high up as International Trainers. When you can acknowledge there is a problem then and only then can you make the changes. There is a trainer in California who is one of the best internationally know dance choreographers who for over 10 years was bulimic and it wasn't until she felt like killing herself that we was able to admit she had a problem. I when to her workshop of this topic and listen to how she dealt with this and recognize she will always struggle but now she can move forward to change.

 

The hardest clients you will deal with will be those with anorexia and bulimia as is is embedded deep in their physic

 

I too had a similar problem when I was about 14. It drove me to become a National Lifeguard, Instructor & examiner for Red Cross & Royal Life Saving and training like an athlete. When you work hard you eat less. Plan your meals.

Maybe start a blog about your journey the hardships and the successes.

 

The second time was when I go married I was fit 85 lbs and within the first 3 months I gained 15 lbs I cried when I saw how much I was. Then realized I was not as active as I was before and my eating habits changed. Was eating & drinking far more then I needed.

 

Start a journal that incorporates what you eat and your exercise (include heart rates for intensity as every workout will be different) so you have something to measure. Remember your goal setting techniques. You didn't just put on weight in a day it too some time. There for it will take some time to see the changes and your goals being met. Feeling happy will start with your first workout use this to set your time for your next workout make it a certain time each day.  If you  miss do something else at a different time - dance, use visulization 25% of your workout.

 

We can put on 7 lbs over the holidays on an average. Students spend a lot of time studying to get good grades as I am sure you are too. Many snack as their study and sit and sit. You can design a class that helps the need of many students. You may start with just a few friends who are experiencing the same thing. Do it free until you have set up a program that you can follow. Set times to meet and talk about what your plans are. One of the #1 fitness gifts for Christmas is Fit Bits and other electrical devices on the market today. Using these is an instant indicator of how you are eating and your activity. Start a buddy fit group who meet at a certain place or variety of places at a set time.  Idea Boreal Adventure free from library her in Thunder Bay.

 Walking is still the best exercise we can do. How many steps are you taking each day? Can you do more tomorrow? With success there is always failure. This failure can become a positive. There is no simple fix.  Like anything that matters there will be struggles these struggles once addressed can be worked on to improve wellness and health.

 

I got some kind of a bug a few days ago where my ears are aching, chest congested, headache and fever. Until I feel well I really need to slow down. So listening to your body.

 

Drink water before you eat when you feel hungry then if after that you still fell hungry eat some fruit i.e. an apple not a whole plate full.

Feel free to comment add what you feel is relevant get the conversation going. Than move.


Merry Christmas to All.

Anne

 

10 Top Fitness Gifts

Posted on December 10, 2015 at 8:40 PM Comments comments (0)

Top ten gifts for fitness enthusiasts for the Northerners


1 Holiday eatting find more natural, organic, home grown foods and products from your local market.  The average puts on 7 pounds each Christmas.  Goal 0 pounds!


2 A mobile fitness device  to keep track of how many steps you take each day. Walking is still the best physical exercise we can all do.  If walking

is boring go hiking, walk with a ftiend or bring your pet.

3. Register for a fitness class or join a gym close by.  If you don't have to go far you will more than likely continue until Spring.


4 Out door sports equipment ski's downhill or better workout, cross country skis, snow shoes, skates, tubogan.  Got old equipment get to an exchange for something different.


5.Wireless Activity trachers.  Seeing is believing.


6. MP3 player music always makes you move.


7. Water bottle so many varieties to choose from.  Hydration is key to your abilities to have energy.


8.  Zymba or go out dancing or dance around your home by yourself or with friends.


9. Exercising in the winter can be cold and hot. Invest in some wick away clothing that will keep you dry when you've worked hard out doors.


10 Resistance bands easy to pack in a suite case, put in your pocket take with you where ever you go.  Excellant for keep the muscles toned and strong from the inside out.

If you google 10 Top fitness gifts or Top 10 gifts for fitness enthusiasts you'll find a lot a various prices to meet your needs.

See what's new on www.1briteplacetoshop.com


Surviving Holiday Stress Eating!!!

Posted on November 22, 2015 at 7:40 PM Comments comments (0)

Surviving Holiday Stress Eating!!!

 

November 30th, 7pm, Suite 305, Superior Shores Wellness Centre in the Prince Arthur Hotel

 

 

 

We will be hosting an intimate evening to introduce Janis Aylward as well introducing a innovative method to deal with the stress of the holiday season quickly and effectively.

 

 

She is a holistic registered psychotherapist and energy healer (energy psychology, energy medicine, Quantum Touch, Therapeutic Touch, Reiki, Emotional Freedom Techniques and advance Psych-K). She is currently working with people who wish to release behaviours that are no longer serving them. Behaviours such as compulsive over eating, worry, sex, anger, smoking, gambling, shopping, substance abuse as well as others. Janis is using a new method known as “feeling state” EMDR that has proven successful for treating such behaviours. Janis will show you how the feeling state of stress and the emotions behind triggers overeating particularly at this time of year. She will also provide some simple grounding techniques to release some of the stress of this season.

 

 

You can learn more about Janis and her method of working at our website or www.facebook.com/janisaylwardrp. We are super excited about this new service and our partnership with Janis. This is free and has a limited sitting capacity.

Please contact us at [email protected] to book your spot.

Always looking for new ways to destress for the Holidays.  Love sharing.

Anne


Sparkle and Strength

Posted on October 29, 2015 at 8:10 PM Comments comments (0)

Sparkle and Strength

Health, fitness and random musings

https://sparkleandstrength.wordpress.com/2015/10/29/self-compassion-and-self-care/comment-page-1/#comment-5

Hula hoop class 

PLACE:  Canada Games Complex 

DAY & TIME: Sundays at 4pm.

WHO: Everyone is welcome and no experience necessary.

Come workout without realizing you are!!

So Proud of Sheena's accomplishments

YOU GO GIRL!




Strong Hips = Strong Knees. Weak Hips = Weak Knees

Posted on October 9, 2015 at 7:35 AM Comments comments (0)

Do your clients know that if their hips aren’t stable and effectively able to stabilize their pelvis while walking, running or playing sports, their knees will suffer?

 

Remember….

 

Strong Hips = Strong Knees. Weak Hips = Weak Knees

 

Here’s some tips you can share with your clients on conditioning hips in a variety of ways. These exercises really work when performed 2-3 days per week on alternating days. Share with your clients!

 

Leg Step Up

 

Holding a set of hand weights, position yourself in front of a bench with one foot on the bench. The bench should be at a height that puts your knee at a 90 degree angle. Keep your kneecap facing forward and your weight distributed on all four corners of your foot. Now slowly step up extending the supporting knee into a fully upright, balanced position. Now slowly lower yourself down to the starting position. Perform 1-2 sets of 8-12 reps to fatigue for each leg. Keep the height shorter if this bothers your knees at all.trans Strong Hips Help Keep Strong Knees

 

TD HanddrawnArrows4 300x285 Strong Hips Help Keep Strong Knees

 

 

Don’t forget to sign up to automatically be notified when I publish a new blog post!

Right up here.

 

Resisted Lateral Steps

 

Wrap a resistance tube (exercise cuffs) around your ankles. Standing tall with abdominals tight, slowly step side to side maintaining resistance on the tube. Continue for 1-2 minutes.

 

hamstringcurl1b Strong Hips Help Keep Strong KneesStability Ball Hamstring Curls

 

Lay on your back with your feet positioned on an exercise ball. With your arms at your side, slowly lift your hips and buttocks up towards the ceiling while contracting your glutes (buttocks) and hamstrings (back of thigh) until your body weight is resting comfortably on your shoulder blades. Throughout the entire exercise, be sure to keep your hips square to the ceiling and your abdominals contracted. Now slowly curl the ball in towards your body while maintaining control and stability through your core area. Slowly curl out and in 8-20x for one to two sets. Feel free to take breaks as needed.

 

Leg Bridging

 

bridgec Strong Hips Help Keep Strong Knees

 

Lay on your back with 1 leg bent, foot on the floor and the other leg lifted straight up to the ceiling. With your arms at your side, slowly lift your hips and buttocks up towards the ceiling while contracting your glutes (buttocks) and hamstrings (back of thigh) until your body weight is resting comfortably on your shoulder blades. Throughout the entire exercise, be sure to keep your hips square to the ceiling and your abdominals contracted. Be sure not to tilt to one side while doing these 1-leg lifts. Slowly lift up and down 8-20x for 1-2 sets.

 

Side Lying Outer Thigh Leg Lifts

 

Lie on your side with your body straight. Keep you abdominals contracted as you lift the top leg upwards. Hold at the upper end range of motion and then return to the starting position. Complete 1-2 sets of 8-20 reps each leg. If this is too easy, perform this exercise with tubing wrapped around your ankles to increase the resistance.

 

Yours in health and fitness,

Sherri McMillan see her blog for more

 

 

http://www.businessofpt.com/2015/10/08/strong-hips-help-keep-strong-knees/?utm_source=feedblitz&utm_medium=FeedBlitzEmail&utm_content=564727&utm_campaign=0

2015 Wellness Day MS Society & March of Dimes

Posted on September 24, 2015 at 4:30 PM Comments comments (0)

2015 Wellness Day

Join the MS Society & March of Dimes

Saturday October 3

From 9am till 2pm

Valhalla Inn, Scandia Room

Speakers

Colleen Dolce: Colleen Dolce of “Radiant Yoga with Colleen” is presenting “Laughter Yoga for Good Health”. Gentle stretching, mindful breathing and simulated laughter are good for the body, mind and soul.

Christine Karcza: Christine’s I can do this! Attitude has inspired countless individuals with disabilities to find innovative, yet realistic solutions to overcoming barriers.

Keith Rashid: Planning a holiday can be difficult when you have specialized needs for accessibility. Keith Rashid, National Manager of March of Dimes Canada; Recreation Assistive Travel and Transportation, will provide a variety of helpful resources and tips to travel planning.

$15 entrance fee (includes workshop & lunch)

Registration required by September 30, 2015

For more information or to register, please contact the MS Society at (807) 344-2944


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