|Posted on April 6, 2021 at 1:50 PM||comments (0)|
Join our FitPro event for only $69*
We know physical activity and good health go hand in hand. Help your clients improve both physical and mental health by elevating your knowledge, skills and leadership. Join us at canfitpro 2021 Online: FitPro event. Access over 20 sessions on unique and important topics including body image, technology to propel your fitness business forward in 2021, cultivating community, programming, the art of cueing and coaching, and how to diversify your income. With educational tracks in Group Fitness, Personal Training, Technology, Business and Leadership, you’ll be equipped with the knowledge and training from top fitness professionals across the globe.
Unite with your fellow fitness professionals, fitness clubs, studio operators and owners and make your presence known. Sit front row at our online main stage in the trade show to access trending topics and products. Don’t miss this jam-packed event sponsored by Human Kinetics.
Or maximize your savings and attend 3 events for only $249 with our All-Access Pass (April – Aug)
|Posted on March 26, 2021 at 8:55 AM||comments (0)|
Become a Nordic Pole Walking Instructor
NPW Instructor Certification Clinic - Halifax
March 27, 2021, 8:30 a.m. – 5:30 p.m. Atlantic Time
Online via Zoom
Learn how to methodically teach the effective Nordic Pole Walking technique developed in Europe
Learn about the scientific and clinical studies of Nordic Pole Walking
Chief Instructor Trainers: Bill & Esther VanGorder.
Discuss promotion and marketing support of Nordixx Pole Walking Canada and Atlantic distributors,
Esther & Bill VanGorder of Nordic Pole Walking Nova Scotia.
The course is limited to 12 candidates. Fee: $195.00 plus HST to be paid at time of registration.
The Nordixx Nordic Pole Walking Instructor's 8.5 Hr. Course includes: Pair of Nordixx Global
Walker poles, practical Instruction & Course Package, your own copy of the PowerPoint presentation to
use with your classes, teaching methods and instruction in the proper Nordic Pole Walking technique,
Nordic Pole Walking handouts for you to customize for use with your students, plus a set of Nordixx
Walker Poles. Successful applicants will receive 4.0 CEC credits from CanFitPro Canada, a Nordic Pole
Walking Instructor Diploma, access to online research and training information, Promotional page on
our website & social media for your courses, Instructor prices on all poles and supplies, no charge to
attend future Certification Clinics to update your knowledge and Instructor Information Package.
To Register for the Instructor Certification Course or for more information contact
Esther VanGorder, Nordic Pole Walking Nova Scotia Phone: 902 454 2267
Email: Esther@NordicWalkingNovaScotia.ca Mail: 5545 Stanley Place, Halifax NS B3K2E8
Registration closes 10 days prior to the event.
Bill & Esther VanGorder are Certified Nordic Pole Walking instructors, Directors of Nordic
Walking Nova Scotia and experienced fitness instructors. Bill has a lengthy background in health and
fitness including 28 years with the YMCA & 15 years as CEO of the Lung Association of Nova Scotia. Bill &
Esther have been certified Nordic Pole Walking Instructors for 14 years
|Posted on March 12, 2021 at 10:35 AM||comments (0)|
Why getting active is key for women’s overall health & wellbeing
Whether it be 20-year-old tennis phenom Bianca Andreescu, or international soccer icon Christine Sinclair, or up-and-coming WNBA superstar Kia Nurse, Canadian women are dominating the world stage of sports and athletics while inspiring a generation of young women to live an active lifestyle.
With March 8th being International Women’s Day, we wanted to shine a light on some amazing Canadian female athletes while also analyzing some of biggest health benefits women can experience when they get active.
Unfortunately, despite the recent success of female Canadian athletes across a wide range of pro sports, amateur athletics and Olympic competition, not enough young women are involved with sports and athletics – which directly impacts their chances of embracing physical activity as an adult.
A recent study shows that 41 per cent of girls between the ages of three to 17 don’t participate in sport, indicating further that if girls do not engage in sport or physical activity by age 10 there is only a 10 per cent chance she will be active as an adult. That is far too many women missing out on the life-changing effects (both physical and mental) of living an active lifestyle, which obviously becomes even more critical once females enter their 40s, 50s, and 60s.
Keep Reading Find these and more at: https://www.participaction.com/en-ca/blog/4-major-health-benefits-of-women-engaging-in-regular-physical-activity-sport?utm_source=Newsletter&utm_medium=Email_EN&utm_campaign=March_Newsletter2021&utm_content=Hero_link&utm_term=Woman%20doing%20yoga%20at%20home&&&&&cm_mmc=Act-On%20Software-_-email-_-Celebrating%20International%20Women%5Cu2019s%20Day%20%2B%20Our%20Newest%20Active%20Champion%21-_-Woman%20doing%20yoga%20at%20home" target="_blank">PARTICIPACTION - March
|Posted on February 3, 2021 at 3:15 PM||comments (0)|
The Active Champions Series is a new monthly showcase of compelling stories from influential Canadians who make physical activity and sport a key part of their everyday lives. We hope these Active Champions will inspire Canadians everywhere to move a little bit more every single day.
https://www.participaction.com/en-ca/blog/3-active-tech-tools-to-help-you-achieve-your-goals-this-year" target="_blank">“Getting outside, being physical, & enjoying some fresh air helps build a relationship with the natural environment & love for the outdoors.”
Smash your goals & resolutions with physical activity
Accomplishing goals, especially around the New Year, can be tricky. But, instead of getting discouraged, why not set yourself up for success with the right know-how and tools to achieve even the toughest of goals? Whether it be nailing a big job promotion, learning a new skill or even just getting a few more active minutes in each week, always be prepared!
The same can be said for New Year’s resolutions. With so many Canadians giving up on their resolutions within the first six weeks of the year, it’s important to set reasonable goals and to set yourself up to achieve them.
When it comes to physical activity and getting active, be sure to set realistic resolutions and goals that are tailored to you. For example, if you are new to physical activity and are just getting started, don’t expect to run a marathon in a few weeks (if you do, amazing, but don’t stress it). Give yourself time to work toward that goal, get prepared and start moving as much as you comfortably can. By progressing slowly and having a plan in place to address barriers, you’ll be checking off that goal in no time.
Tap into some free tech to help you stay motivated to move
Look, we get it, home workout gear and gadgets can be seriously expensive, and where are you going to put all of it? But what if we had you covered with three awesome (and free) tech-related tools to keep you motivated to not only reach your goals and resolutions, but to smash them? Look no further:
True North app challenge – No one embraces the cold weather quite like Canadians, so let’s celebrate everything that makes a great Canadian winter with the True North Challenge!
Get started by downloading our free app, forming a team of two to eight people, sharing your team code with the rest of your crew and start moving for chances at amazing prizes! Mark your calendar: the challenge starts Monday January 18th, 2020.
Kick-starter workout downloadable PDF – One of the hardest parts about achieving goals and nailing resolutions is the very beginning. Getting started can be tough, but don’t stress it, we have your back with this handy and downloadable kick-starter workout PDF. Print it out, tack it up somewhere visible and try to complete it once or twice a week. Then increase the frequency as you get comfortable. Challenge yourself in all the right ways!
ParticipACTION workout videos – Two iconic Canadian organizations, ParticipACTION and the YMCA of Greater Toronto, have teamed up to help Canadians stay active and healthy, no matter where they are in their fitness journey.
We have all your workout video needs covered with a new series of videos featured in our app. Our partnership kicks off with a trio of new in-app videos focusing on the different levels of exercise intensity.
The True North Challenge is coming to the
|Posted on January 26, 2021 at 8:40 AM||comments (0)|
Tuesday, January 26th
2:00 pm EST / 1:00 pm CST / 12:00 pm MST / 11:00 am PST / 3:00 pm AST
50 minutes of education followed by 10 minutes of Live Q&A
All are welcome, but space is limited.
This is a Free Education Event with an optional CEC Quiz available for purchase
In this webinar you will learn:
How to bring your clients and participants together online to promote social connections.
Ideas to pivot your adult gym-goers online while maintaining your business income (with Fyonna Vanderwerf).
About online activities that enhance health and stress resiliency within the Actively Aging population (with Tiffany Moffatt).
How to nurture online groups that support moms, kids, and families (with Alison Coombs).
Only a few spots remain for today’s webinar at 2:00 PM EST. Register now to learn how to help your virtual communities thrive and stay positive in the dark days of a pandemic winter.
See you at the webinar!
canfitpro Certification Department
P.S. Not yet certified to teach group fitness? Until January 31st, take $100 off the Fitness Instructor Specialist certification package 1 with code SCHOOLFIT. The course is offered virtually, facilitated live by a PRO TRAINER (like two of today’s webinar Presenters, Tiffany and Fyonna)! Learn how to bring people together, teaching group fitness online, and in-person. Click here to learn more and register for a course!
|Posted on January 15, 2021 at 9:15 AM||comments (0)|
Unocking your hip flexors and why it is so important:
The "Hidden Survival Muscle" In Your Body Missed By
Modern Physicians That Keep Millions Of Men And Women
Defeated By Pain, Frustrated With Belly Fat, And Struggling
To Feel Energized Every Day…
… because it's tight hip flexors.
You see, our hip flexors are the engine through which our body moves. They control balance, our ability to sit, stand, twist, reach, bend, walk and step.
Everything goes through the hips.
And when our hip flexors tighten it causes a lot of problems in ordinarily healthy and active people, like us.
Before I reveal how most people end up having tight hip flexors yet never realize it, let me introduce myself.
My name is Mike Westerdal and I'm a national best-selling fitness author, sports nutrition specialist, personal trainer, Iron Man magazine contributor and founder of the internet's longest-standing strength site, CriticalBench.com.
In a moment, I'll reveal to you the 10 Key Moves you need to loosen your hip flexors and unlock the hidden power in your body.
But first, let me explain just how deep-rooted the problem is.
I thank the author Rick Weslerdal CPT CHECK THIS OUT
|Posted on December 22, 2020 at 7:55 AM||comments (0)|
I found these awesome stretches - note will do in online classes today with options not in the article.
11 Dynamic Stretch Exercises To Assist With Massaging Hard To Reach Muscles For Instant Relief
Stiff joints and tight muscles:
Will add recording later today with options for those with knee & hip modifiations.
|Posted on November 12, 2020 at 3:35 PM||comments (0)|
Join me for the explosive finale to the canfitpro 2020 Virtual Series – featuring the Personal Training Summit!
️♀️ With 20+ sessions and intensives, 20+ presenters and 6 specialized tracks to choose from, it’s the must-attend event of the year.
️♂️ Get the one-day pass for just $79.
Register now at canfitpro2020.org!
This is the last of 3 Virtual series love the first two with Sargent Ken's sessions fun and so appropriate for how life is now.
Mindy and husband gave some great receipies and allowed us to cook seeing them in their kitchen for eating plant base.
|Posted on August 1, 2020 at 12:45 AM||comments (1)|
How to Avoid Getting Nauseous When You Exercise
Thank you to By Paige Smith • Nov 14, 2019
How to Avoid Getting Nauseous When You Exercise
You’re halfway through a three-mile run, intense pilates class, or round of your weight circuit when — suddenly — you’re feeling nauseous.
Despite your best intentions to push on with your workout, you’re forced to stop, sit down, and struggle just to take steady breaths. Within moments, your body feels zapped of energy. What little strength you have left is used to fight back a gag reflex.
Exercise-induced nausea is a common phenomenon, one that most people — fitness experts and novices alike — have experienced at some point.
For more tips about how to maximize your workout sign up for Openfit for free today.
Kyrin Dunston, MD says vomiting during or after exercise usually has to do with one or more of the following factors:
hydration (too little or too much)
nutrition (whether or not you’ve eaten, and what you ate)
workout intensity vs. baseline fitness level
a serious medical condition
The cause of your exercise-induced nausea may not be evident at first, but one thing’s for sure: throwing up when you’re trying to work up a sweat is zero fun. Not only does it derail your workout, but it also makes it difficult to feel motivated and excited to continue challenging your body.
The good news? That turbulent feeling in your stomach is avoidable if you take the proper precautions.
nauseous after workout- drink water
1. Eat and Hydrate Properly
To prevent nausea, be smart about when and how you fuel your body before a workout. Kristin McGee, an ACE-certified personal trainer based in New York City, recommends giving yourself at least an hour to digest a meal before you start moving. Keep pre-workout meals light, and be sure to include both proteins and carbs if you can. If you’re hungry and can’t wait an hour to work out, opt for a banana, handful of raisins, or an energy gel, all of which can be digested quickly.
As for fluids, make sure you’re hydrated, but don’t overdo it. There’s no need to chug all the water in your 24-ounce bottle 10 minutes before you start your run — an eight-ounce glass or two will do the trick.
And though sports drinks can help replenish lost minerals, the high sugar content of many of them can subvert your hydration efforts. Replace these sugary beverages with Openfit Fuel, our energizing pre-workout supplement, which contains no added sugars.
Dunston says it’s important to consume sports drinks in accordance with the duration and intensity level of your workout. Good old-fashioned H20 is sufficient under most circumstances, but for those seeking an edge during particularly tough or long workouts, try a low-sugar sports drink that maximizes fluid absorption and replenishes lost electrolytes.
Possible Cause: Too much or too little food and water
Dunston says dehydration — when your body doesn’t have enough water to function optimally — is a significant cause of exercise-induced nausea. The other possibility? You guzzled too much H2O, and your stomach is overly full.
“How recently you have eaten and what you ate before your workout can be issues as well,” says Dunston. “Low blood sugar, or hypoglycemia, is particularly a problem if you work out in the morning and don’t eat anything beforehand.” If that’s the case, Dunston says you’ll usually experience both nausea and dizziness.
Overeating before exercise also pits your stomach against your muscles. Dunston says the body moves blood to the gastrointestinal system to help with digestion, but if you exercise on a full stomach, your body also has to send blood to your muscles to support their movements. When your body tries to handle both digestion and strenuous exercise simultaneously, there isn’t enough blood flow to assist with digestion, Dunston says. Nausea can result.
“Nausea is a precursor to vomiting,” says Dunston. “Dumping out the food in the stomach is one way the body can alleviate the blood supply problem.”
nauseous after workout- take it easy
2. Take it easy
If you haven’t prepared your body for a specific type of exercise or intensity (like running five miles at a seven-minute pace, or swimming laps non-stop for 30 minutes), don’t go at it full force. When you’re not used to a certain speed, distance, or movement, it’s essential to ease into it and adjust your expectations accordingly.
“Keep the intensity level within your tolerated range,” says Dunston. In other words, don’t assume you can handle a hilly six-mile trail run if you’ve only ever jogged on the comparatively flat streets of your neighborhood.
Make an effort to approach new workouts and movements with equal parts enthusiasm and caution. When you do feel ready to increase your pace, distance, or reps, do it gradually, and be sure to notice when your body starts to feel overworked so you can back off before you hit your breaking point.
Possible Cause: Overexertion
The line between pushing yourself to run two more minutes and pushing yourself to the point of nausea can be blurry. Exercise isn’t supposed to be easy (it’s meant to challenge you, after all), but it shouldn’t make you so sick that you can’t complete a workout.
McGee says overexertion can lead to nausea.
“If you’re exercising at an intense level or pushing yourself past your threshold, your body reacts by increasing blood flow to your muscles, heart, lungs, and brain so your body can process energy and continue working out,” she says. “When this happens, blood is diverted away from your stomach and that can make you feel sick.”
nauseous after workout- warm up
3. Warm-Up Properly and Avoid Exercising in Extreme Conditions
If you go from sitting at your desk to running at full speed without a sufficient transition period, you’re going to overexert yourself before you even get into your workout.
To prevent nausea by overexertion, McGee says it’s crucial to warm up your muscles before you start working them. Depending on your workout, you can jog lightly for five to 10 minutes, walk briskly for a few minutes, or do some dynamic stretching to boost blood flow, activate your central nervous system, and optimize strength, power, and range of motion.
Another tip? Avoid working out in extreme conditions, says McGee. Exercising in overly humid or hot environments can lead to heat exhaustion, nausea, and dizziness if you’re not careful.
If you love hot yoga or outdoor runs in the summer, don’t stress — stay adequately hydrated and start slow to give your body time to adjust to the high temperature.
Other Possible Causes of Nausea While Exercising
1. Disorienting movements
“Specific exercises, particularly those that contract the abdominal wall muscles and those that require head twisting can induce nausea as well,” Dunston says.
Moves like crunches apply extra pressure to the stomach, says Dunston, while twisting motions can cause the inner-ear vestibular system — the network of sensory components in charge of our sense of balance — to become disoriented.
Anyone who’s ever closed their eyes during sit-ups or tried to do camel pose at the end of a yoga class knows what happens when your body feels off balance: you get nauseous.
2. Performance anxiety
If you’re involved in a competitive event in which there’s enormous pressure to succeed — like a race, sporting match, or weightlifting competition — you might experience occasional or constant performance anxiety, which can cause you to feel overly nervous and nauseous.
You don’t have to take the starting line of a 10K or Tough Mudder to feel anxious, though. Dunston says any exercise under pressure can cause serious nerves. “It could be as simple as being in a new [workout] class where you are concerned with keeping up and looking good,” says Dunston.
3. Larger health concerns
Dunston says exercise can sometimes exacerbate the symptoms of gastrointestinal disorders and other health conditions, causing nausea and other problems.
“If the nausea persists despite addressing all of the above concerns, it’s best to see a doctor to be evaluated for underlying potential health issues that need to be addressed,” says Dunston.
What to Do if Your Workout Makes You Nauseous
Even when you think you’ve done everything right, sometimes nausea just happens. When that horrible, sick-to-your-stomach sensation starts to creep up on you, Dunston says it’s best to rest for a few minutes. Stop what you’re doing and find a something sturdy to sit or lean against.
If the nausea doesn’t subside, “it might be best to call it quits for the day or lower the intensity of the activity,” says Dunston.
I am sharing this because met a young lady yesterday that gets nauseous every class she does says she likes feeling.
For a healthier workout recognizing this is important next step is to learn how to learn to stop.
Have a healthy day. Anne
|Posted on July 21, 2020 at 11:15 AM||comments (0)|
|Posted on July 8, 2020 at 11:30 AM||comments (1)|
https://www.gymguider.com/8-exercises-relieve-sciatica-pain/" target="_blank">8 Exercises for Sciatica and Lower Back Pain Relieve
If you suddenly start feeling unexplainable pain in your buttock, lower back or thigh, chances are that your sciatic nerve is not doing quite well. The sciatic nerve is the largest single nerve in the human body that plays the crucial role of connecting the spinal cord with the leg and foot muscles. Unfortunately, every person alive has about 40% chance of experiencing some form of sciatic pain at some point in their lives. While it might not be a chronic condition for most people, even infrequent sciatic pain can be frustrating and devitalizing – it can feel like a bad leg cramp or like an electrical tingling, it can appear anytime you get up or even sneeze, and it can last for weeks.
While over-the-counter medications can offer some relief from the pain, they rarely address the underlying inflammation that’s the real root of the problem. Luckily, there are other, highly effective and drug-free sciatica treatments that can provide a long-term relief alongside with some extra health benefits. Read the rest of this article to learn more!
What causes sciatica?
Sciatic pain, or sciatica, is most commonly caused by compression or irritation of the sciatic nerve that runs from each side of the lower lumbar and lumbosacral spine through the buttock and all the way down to the foot and in most cases, it’s the piriformis muscle (a small hip rotator muscle located in the buttock region) that irritates the nearby sciatic nerve, thereby causing pain and numbness. That being said, the nerve roots that exit the spine to form the sciatic nerve are very sensitive and can easily be irritated and a variety of back problems can also contribute to sciatic pain, including preexisting lumbar spinal stenosis, degenerative disc disease and/or spondylolisthesis. The pain can be made even worse if you’re overweight and physically inactive, or if you regularly wear high heels.
The specific symptoms of a troubled sciatic nerve can be different depending on how much the spinal nerve is compressed. They come in a great variety, ranging from nerve pain, numbness, electric tingling to reduced reflexes in your Achilles tendon and knee and fatigue, weakness or loss of feeling in your legs or feet. The symptoms most people experience are primarily felt in the buttock or in the back of the thigh, but they can also affect the calf, lower back and toes. For some people, sciatic pain can be severe, chronic and debilitating, while for others it might be infrequent and less intimidating, but with the potential to get worse. Therefore, addressing it on time and with adequate methods is a must for anyone looking to maintain optimal health.
In cases where the cause of sciatica is lumbar disc herniation, surgery is the most common approach. The procedure involves removing the portion of the herniated disc that is pinching the nerve. Fortunately, up to 90% of people recover from sciatica without surgery.
Exercises for reducing sciatic pain
You don’t have to use medications to treat your sciatica – they offer only short-term effects and never really fix the issue (with the rare exception of some hardcore anti-inflammatory drugs, perhaps). If you’d rather solve the problem on a more natural and more effective way, exercise is a fantastic way to both improve your overall health and get rid of your sciatica nightmare once and for all. However, if it’s too strenuous or intense, your problems could only get worse and therefore, we recommend taking it easy and creating a stretching routine with simple exercise that will actually do wonders for your back, buttock and leg muscles. Here are the best exercise stretches for strengthening your back, improving your posture and preventing or eliminating sciatic pain:
#1. The standing back twist
This exercise is great for people who are less then optimally flexible and have little experience with more advanced exercises. Place your left foot up on a chair, place your right hand on your raised knee and have your left hand rest on your hip. Turn your entire upper body to the left side as far as you can without causing pain, but keep your hips facing forward. Hold the final position for 30 seconds, then release and repeat on the other side.
#2. The knee raise
Lie on your back and draw one knee to the chest while keeping the other leg straight and resting on the floor. Press it against your chest, pushing it as far down as you can, and hold the position for 30 seconds. Make sure that your shoulders are firmly planted on the floor.
#3. The two-knee twist
Lie on your back, extend your arms to both sides, forming the letter “T” and bend both knees together. Keeping your shoulders on the floor, turn both of your knees out to one side and hold the position for one minute, then repeat on the other side.
#4. The single leg twist
Lie on your back with extended arms and bend the left knee to a 90 degree angle, while keeping the other leg straight. Place your right hand on the bent knee and turn your upper body to face the left arm and hold the position for 30 seconds, then repeat on the other side.
#5. The twisted lunge
Take a step forward with your left leg and bend the knee, keeping the other leg out behind you. Your feet should be about one leg’s length apart. Twist your back to place your right elbow on the outside of the bent knee and hold for 30 seconds, then repeat on the other side.
#6. The seated twist
Sit on the floor with your legs extended straight in front of you. Bend your knees and put your feet on the floor, then slide your left foot under the right leg to the outside of your right hip, bent at the knee, and lay the outside of the left leg on the floor. If this feels too uncomfortable, just keep your left leg extended in front of you. Then, bring your right foot over the left leg and place it on the floor just outside of your left hip (the knee should point directly up at the ceiling). Put your right hand on the floor behind you, twist the torso toward the inside of your right thigh and set your left upper arm on the outside of your right thigh, near the knee. Hold the final position for 30 seconds, then repeat on the other side.
#7. The cat exercise
Get on all fours, bend your back down as much as you can and lift your chest by pulling the shoulders back. Hold for 10 seconds while breathing slow and deep. Return to a flat back, then perform an opposite movement by raising your back as much as you can and tucking your chin into your chest. Hold for 10 seconds, then release and repeat.
#8. The child’s exercise
End your routine with this easy exercise that will relieve all stress that has accumulated in your back. Get down on all fours then move your body backward toward your heels and sit on them, keeping the upper body resting on the floor and your arms extended in front of you. Take a moment to really relax the entire body and hold the position for as long as necessary.
Shared from GymGuider.com
|Posted on June 18, 2020 at 4:35 PM||comments (0)|
CFES "Fitness Today: The New Normal"
Live Streaming Webinarjam Conference
August 22, 2020
8:30 a.m. - 5:15 p.m. PDT
CFES is reaching out to help Fitness Instructors and Personal Trainers who can not attend any physical workshops or conferences by offering an exciting live streaming conference with a difference. This won't be zooom fatigue, we're hosting a Webinarjam to get your mind and body back!
Register here for the upcoming CFES "Fitness Today: The New Norm" live streaming conference August 22, 2020 — a great way to fulfil your career development continued education credits (CECs) and learn from some of the best current fitness presenters today, network and share your experiences, and feel a sense of community. And let others know about this great event!
Click to Register: The CFES "Fitness Today: The New Normal" Conference
Saturday, August 22, 2020
Continuing Education Credits: Eight (8) CFES CECs
Date & Times: Saturday, August 22, 2020, 8:30 am - 5:15 pm
Location: Webinarjam Live Stream Online
Registration Fee: $150.00 (+ GST)
Click to Register: The CFES "Fitness Today: The New Normal" Conference
CFES-logo-icon18-09-19Canadian Fitness Education Services
Toll Free Tel.: 1.877.494.5355
|Posted on March 1, 2020 at 11:00 AM||comments (0)|
Discover The Secret To Unlocking Your Shoulders In Just Minutes So That You Can Get Back To Your Workouts & Pain Free Life…
Former Shoulder Pain Sufferer Reveals “4 Strategies To Reduce Pain” and Prevent Injury From a Unique 3-Step Method That No One Else Will Tell You About.
By: Mike Westerdal, CPT, RKC
Powerlifter, Best Selling Fitness Author
and former sufferer of shoulder pain
It’s true, close to 40% of all injuries related to resistance training affect the shoulder, making it the number one cause of pain in the gym.
Doesn’t that make you wonder how some people are able to train with 100% effort month after month, without ever having to slow down due to a nagging injury caused by shoulder pain? And it doesn’t seem like they spend extra time warming up or have to limit their exercise selection?
If so, I’ll tell you how they do it.
4 Strategies to Avoid Shoulder Pain that were taught to me by injury specialist and exercise physiologist Rick Kaselj, MS.
STRATEGY TO AVOID SHOULDER PAIN #1
WARM UP THE MUSCLES & NOT JUST THE JOINT - Total warm up of all major muscle groups & joints is key
- neck to toes.
Quick Fix: During your warm up add resistance to wake up the muscles of the shoulder, rotator cuff and shoulder blade so they are ready to protect and prevent a shoulder injury.
STRATEGY TO AVOID SHOULDER PAIN #2
DON’T GET STUCK IN THE TRADITIONAL SHOULDER PAIN CYCLE
TRADITIONAL SHOULDER PAIN MODEL
STEP 1: REST, ICE, DRUGS, SAFE
At some point in your lifting career you come home and your shoulder just feels extra sore and you know something isn’t right so you take some anti-inflammatory pills and throw an ice pack on. It’s not a big deal and part of playing sports and training hard right? Hopefully in a few days it will be completely better, but usually some kind of discomfort or pain lingers. That’s no reason to miss a workout though. I know what’s on your mind, you can always avoid a few exercises that cause it to flare up or just train legs.
STEP 2: DOCTOR
Eventually this gets old and if it doesn’t feel better after a few weeks or months it’s probably time to visit the doctor to find out what’s going on. After using up a sick day and sitting for an hour in the waiting room it’s pretty annoying when the doctor tells you to rest, ice, and don’t do things that hurt. Seriously? If your insurance isn’t that great you’ll probably have to go back to your primary care doctor to get a referral to see a specialist. They’ll have you do an MRI which is super expensive. You’ll have to schedule another appointment for that though.
STEP 3: DIAGNOSIS
After the MRI you’ll get the diagnosis at your next appointment. How many appointments is that so far? I’ve lost track already…sigh
STEP 4: PHYSICAL THERAPY
You are advised to go to a physical therapist. If you’re in luck, your therapist has worked with athletes in the past. But who are we kidding? Most of the people in the center are not physically fit at all.
STEP 5: MISCELLANEOUS MODALITIES
Modalities you might be exposed to include hot packs, cold packs, ultrasound and electrical stimulation to name just a few.
STEP 6: STRETCHING AND STRENGTHENING
Once your insurance runs out or you think you know the stretches and strengthening exercises well enough you can continue with the rehab on your own time.
STEP 7: MRI
If it still doesn’t feel better it’s time for another MRI……cha-ching, the cost is really adding up fast.
STEP 8: PHYSICAL THERAPY, CORTISONE INJECTION, SURGERY
Next you can try more physical therapy or you can cover the symptoms with a cortisone shot that will numb the pain for a couple months. After that there’s always surgery, but something in your gut tells you that’s not what you really need. Listen to your instincts.
- Been through lots of shoulder pain done all the above.
TRATEGY TO AVOID SHOULDER PAIN #3
DEAL WITH THE ROOT CAUSE OF THE PROBLEM…NOT THE SYMPTOMS
- makes good sense.
“Neither Strengthening nor Stretching Will Help You Until The Shoulder Joint Has Been Reshaped Into a Pain Free Joint.”
While strengthening is important, it needs to be done when the shoulder joint has been reshaped into a pain-free shoulder joint. If you have not reshaped the shoulder joint into a pain-free joint, you are just adding more strength to a painful joint and making the problem worse. In time this stress leads to repetitive shoulder injuries, increased shoulder joint damage and shoulder pain.
In the next strategy I’ll share with you how to re-shape your shoulders so that when you strengthen them you will NOT be causing more damage.
STRATEGY TO AVOID SHOULDER PAIN #4
RESHAPING THE SHOULDER JOINT CAN ACTUALLY BE EASY (WITH THE SR3-METHOD)
After improving the quality of life for my family, I became a “believer” in Rick and practically begged him to team up with Critical Bench and allow me the privilege of sharing his new Fix My Shoulder Pain System utilizing his trademarked SR3 Method.
WHAT IS THE SR3 METHOD?
This led to the creation of the SR3 Method which is based on one key concept: Reshaping your shoulder from a painful shoulder joint to a pain-free shoulder joint.
I know it sounds amazing but let me show you how you can do this for yourself and have your painful shoulder move into a pain free shoulder.
PART 1: ALIGNMENT
The first part of the SR3 method involves using the concept of alignment. In order to begin reshaping your shoulder you need to make sure your shoulder joint is in ideal centration – the best possible position. The SR3 method will show you how to do this.
PART 1: ALIGNMENT
The first part of the SR3 method involves using the concept of alignment. In order to begin reshaping your shoulder you need to make sure your shoulder joint is in ideal centration – the best possible position. The SR3 method will show you how to do this.
PART 2: TISSUE QUALITY
The second part of the SR3 method is improving tissue quality. With ongoing pain and injuries the tissues change over time. This leads to the shoulder reshaping into a painful shoulder joint. This could cause dysfunction, less movement, poor circulation, less malleable muscles, stiffness around the shoulder joint and tight ligaments.
This all ends up affecting the positioning of the shoulder blade, leading to the shoulder blade changing its tilt. This biting tilt leads to the most common shoulder injury – a rotator cuff injury. The SR3 method will show you how to reposition this tilt and experience a pain free shoulder.
PART 3: ACTIVATION & ENDURANCE
Activation is turning on the right muscle in the shoulder to decrease the stress on the rotator cuff, provide stability to the shoulder joint and allow you to layer on strength to your shoulders.
Finally, and something that is often overlooked, is the concept of endurance when it comes to a shoulder pain relieving program. The reality is your shoulder muscles to be able to work for a long period of time in order to prevent the shoulder joint into reshaping into a painful shoulder joint again. By focusing on endurance you can ensure the shoulder joint muscles will hold the shoulder joint in a pain-free position after shoulder reshaping has occurred.
To learn more https://www.fixmyshoulders.com/
Also see at end on ebook Fix my Knee Pain
Good information sharing from Anne
|Posted on December 31, 2019 at 10:30 AM||comments (0)|
|Posted on April 20, 2019 at 7:50 AM||comments (3)|
Grow your business and create the life you want.
Discover how to turn your fitness passion into a profitable business doing the work you love–and the breakthrough systems to grow your fitness business to the next level!
NPE Founder &
|Posted on February 18, 2019 at 12:45 AM||comments (0)|
|Posted on January 23, 2019 at 4:45 PM||comments (0)|
Join us as we connect through our senses with the more than human world. Immersing ourselves into the forest at Centennial Park
Saturday Feb, 16/19
Time 1:00 - 4:00 pm
Forest Therapy is the practice of immersing ourselves into nature, taking the time, connecting with ourselves and the more than human world. Forest Therapy is science backed with many benefits to human mental, physical health and overall wellbeing. Having an ANFT Certified Forest Therapy Guide to bring you this experience is a must! Join us for 3 hours on Saturday February 16th 2019 from 1pm-4pm Walk ends with a Tea Ceremony. ** appropriate winter clothing and boots are required as we will be outside for 3 hours**
Sharing by Anne Parr & our Metabolic Pole Walking Group
Meet Wednesday 12:15 - 1:15 pm
|Posted on January 15, 2019 at 7:30 PM||comments (3)|
1) Functional Fitness (#1 in 2018, #2 in 2017; #1 in 2016)
Functional fitness stays put in the top spot. Using multiple muscle groups to strengthen in a holistic way (versus one specific muscle group at a time), functional fitness programs include practical, balance-challenging movements that simulate activities like shoveling snow, carrying groceries, or unloading the car. This focus helps prepare for the physical activities of daily life and counters the negative effects of a sedentary lifestyle.
2) Active Recovery (#4 in 2018)
Recognizing that the ability to work out is limited by the ability to move, active recovery exercises focus on movement and self-care with foam rollers, balls and low-intensity workouts to name a few. If we can take care of ourselves and move as freely as possible, our everyday lives are better, and training is enhanced.
3) High-Intensity Interval Training (HIIT) (#2 in 2018, #1 in 2017)
HIIT is a training methodology involving intense periods of exercise followed by durations of rest. This high-intensity approach is increasingly popular because it provides a good workout in a shorter time than steady-state cardio and because it works for all fitness levels. As Canadians work longer hours and try to maintain balance amidst a busy schedule, HIIT addresses that time crunch, burning fat and improving cardiovascular benefits quickly and effectively.
4) Nutrition and Healthy Eating Programs (#8 in 2018, #5 in 2017)
Combining exercise with healthy eating is the best approach to see the results of your efforts sooner — whether it’s weight loss or advancing your overall fitness level. More Canadian fitness professionals are taking additional training to improve their nutrition expertise, including canfitpro’s Healthy Eating & Weight Loss Coach certification.
5) Older Adult Training (#3, in 2018, #6 in 2017)
This signals the growing demand from Baby Boomers looking to adopt healthier habits to maintain their health and quality of life into their 60s and beyond. Fitness professionals are taking specialized courses and certifications to learn how to train older adults safely and effectively. canfitpro’s Active Aging Certificate is an example of the type of education required to serve this market, while organizations like the International Council on Active Aging are working to build awareness and skills to support active older adults.
6) Express Workouts (#5 in 2018, #4 in 2017)
Express workouts encourage participants to perform multiple exercises at a fast pace to generate maximum results. This is an effective approach for people on a tight schedule – perfect for lunch time or after work. Providing the ultimate convenience, an express workout typically lasts 20 minutes or less.
7) Body Weight Training (#9 in 2018, #9 in 2017)
Using your own body weight to create resistance is a growing workout trend among Canadian fitness professionals and consumers. This form of exercise builds strength and muscle and burns fat without the need for equipment, making it easy to get started and less intimidating for beginners. Enabling people to use their own body weight while doing movements like lunges, push-ups and pull-ups makes training anywhere possible.
Circuit Training and Boot Camps (#7 in 2018, #6 in 2017)
Circuit training involves a series of exercises performed in rotation with minimal rest. The goal is to build strength while burning maximum calories. A fitness boot camp mixes traditional callisthenic and body weight exercises with interval training and strength training. Both types of workouts are designed to push participants harder than they would normally push themselves. Both are low-cost, efficient and challenging, combining strength and aerobic conditioning to generate positive results.
9) Branded Fitness Experiences (#6 in 2018)
Branded Fitness Programs are pre-choreographed programs offered by a company. Examples include Les Mills International programs offered within GoodLife, Orangetheory classes, and a variety of others including the latest technology workouts with Peloton or Echelon for example. When attending these programs people know what to expect and can choose a workout that they enjoy no matter where they are located. The brand awareness, efficacy, and convenience of these workouts are very attractive features to their devoted fans.
10) Fusion-style Group Fitness (#10 in 2018, #7 in 2016)
New types of group fitness classes and workouts that combine disciplines — like yoga and cycling or Pilates and boxing — are springing up across Canada. Mixing totally different types of exercise to create a new workout provides variety and something new. Changing up what we do helps develop more strength, agility, balance and coordination than a single exercise discipline.
Top 10 Health & Wellness Trends for 2019
Diets (ie Clean Eating, Keto, Intermittent Fasting, Paleo)
Meal Planning / Meal Prep
Increase Social Time (spending time with family, friends, pets)
Life & Wellness Coach
Education through documentaries, apps, etc.
Holistic Nutrition / Holistic Medicine
Using apps to track nutrition
|Posted on January 5, 2019 at 1:40 PM||comments (0)|
LU FIT Yoga
Saturday 10:15 - 11:45 am
Jan 5 - April 13 2019
General Public $125. Students $70 full 14 weeks
Online Registration https://luathletics.lakeheadu.ca/" target="_blank">https://luathletics.lakeheadu.ca/
Direct link https://luathletics.lakeheadu.ca/Program/GetProgramDetails?courseId=9425e8b9-7c70-4956-b21b-9709dde2a395&semesterId=229afd70-9b43-4efb-8072-d9258cbcbbe9" target="_blank">https://luathletics.lakeheadu.ca/Program/GetProgramDetails?courseId=9425e8b9-7c70-4956-b21b-9709dde2a395&semesterId=229afd70-9b43-4efb-8072-d9258cbcbbe9
Drop in's Welcome GP $15 ST $7.00
SPECIAL DROP IN 5 CLASSES $50.00 purchas Front desk.
Anne Parr PRO TRAINER FIS
|Posted on November 15, 2018 at 8:25 AM||comments (0)|
Taking your healing into your own hands is crucial to healing. Focus here is meniscus.
When you learn to do this for yourself you can help heal, prevents injury so you keep active for a life time. Many people who struggle with active living stop exercising because of pain physically and emotinally and do not return or take a very long time to come back to an active healthy lifestyle.
I have had many injuries and many awesome coaches who taught me from a very young age to stay healthy & well I must find the right treatment and do it.
I have many participants who want to stay active who took the time to work on their knee problem and with in 6 months to a year are now healed and more active than they were before withour surgery.
Some ideas for you:
Trust in yourself believe you can and than do. Ask what's holding you back? Let it go, get in charge, you CAN do this!.
My formula is once you have found the right exercises you need to do these faithfully. Ensure the exercises are balanced, and easy otherwise you won't do. Recommend 3 x 3 x a day. You might start off with 4 exercises 10 reps given to you by your Physio. Many will find this challenging and do for a short time than stop because it doesn't fit into their lbusy life and they start to feel less pain. Than within a short time injury and pain return stopping everything from positive change.
I recommend 3 rep - 3 times - 3 x a day Morning - noon and evening if you miss one you will have at least done 1 or two. Continue until pain subsides, range of motion improves, strength returns than forever at least once a day because this will always have weakness.
My youngest daughter and one of my participants both were able to heal their meniscus tears without surgery Both saw surgeons than took action to heal themselves doing the exercises prescribed. They enjoy water and through this medium are healed today being active hiking, skiing, one is back playing volley ball.
Often when we are in pain it's easier to not do anything but rest. Rest is healing and so in proper stretching, breathing techniques, visualization, massage, cold and heat treatments.
What is being taught out there today is WORK HARD for shorter time than REST. Often with out enough rest to recover.
Using an interval that is easy to start with lots of rest and than gradually working harder with less rest.
Easy formula workouts easy day, medium and hard day work work how you feel each day.
Hope this helps in the journey to wellness and health.
Anne Parr PRO TRAINER. Never give up.