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Exercise Stand Still – How To Progress Your Workout!

One of the biggest misconception about exercise is that individuals learn to do the same exercise and workout routine over and over for weeks or months at a time. This is certainly costs you what you want most out of your routines – results! Progression of exercise is a key component in order to build up your strength, endurance, & healthier lifestyle.
So how do you change up your workout routines to make them effective, challenging, & most importantly enjoyable?

Progression can come in a variety of ways: changing your weight, repetitions, intensity, speed, duration, & exercises. However, once you master the exercise this progression becomes ineffective in what you want to accomplish. Here are some ways to increase maximum potential!

1) Change your position – grip, foot placement, addition of rotational components, etc.
2) Change the type of resistance – machines to free weights to resistance bands to functional activities, etc.
3) Go from bilateral to unilateral – use of 1 arm or leg at a time and then switching.
4) Adding a balance challenge – Use a ball, foam roller, bosu, narrowing stance, etc.
5) Doing compound movements – combining two or three exercises together adds a dynamic dimension to your workouts.

For additional workout routines please book a consultation with Christopher Chmiel @ Form & Function Clinic to find out more ways in which to achieve your functional or personal goals.

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Prevention and Breast Cancer by Jennie Cheung, ND, DAc

The most common cancer and the leading cause of cancer deaths worldwide is breast cancer.  With country comparison, the incidence is almost three times higher in industrialized nations than it is in  the developing ones.  About one in nine women in Canada will develop the disease, the US at a very similar but slightly higher chance at one in eight.

From a dietary perspective, the diets of women in non-industrialized worlds were richer in fibre, fruits, vegetables, and legumes, and lower in fat, animal protein, and dairy.  Also of interest to note are geographical studies which have shown that the countries positioned near the equator showed lower incidences , possibly linked to increased sunlight and Vitamin D levels in the breast;  Japanese women who are of the world’s largest consumers of sea vegetables, carried the highest levels of iodine, found to be protective of breast tissue.

Finally, exercise is a protective factor against breast cancer, moreso in pre-menopausal women.  In one study, the girls who were less likely to be diagnosed with breast cancer engaged in physical activities such as walking or biking to school, competitive training, and for all you parents out there who will like this one, vigorous household chores.  Research has shown that long-term exercise decreases estradiol and progesterone secretion, lowers blood glucose and insulin, delays the onset of menstruation in girls, and enhances estrogen metabolism.

To explore other practical stategies which one can implement in their lifestyle, contact your primary health-care practitioner or naturopath who will discuss other links and risk factors to breast cancer including environmental, psychological, and emotional.

Key words:
Form & Function Markham
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Trying to shed a few extra pounds for summer……

Bathing suit season has finally arrived! Are you feeling anxious about that pool party that is fast approaching, or perhaps you are hiding under the towel at the beach.

Here are a few nutrition tips to help shed those un- wanted inches:
Do not skip breakfast and make sure breakfast includes protein. Sprinkle some nuts or seeds on your cereal or replace high sugar jams with almond butter. Try making a smoothie with fruits and yogurt.

Eat every 2.5 to 3 hours. This will help to stabilize blood sugar levels as well as boosting the metabolic rate.

Increase your intake of fluids. This will speed up metabolism and promote a healthy digestive system.

For more information on shedding those unwanted pounds, stop into the clinic for a free weight loss consultation! In good health, Mary

By Dr. J 0 Comments Health Tips

How does Kinesiotape work?

Spidertech Kinesiology tape work in three ways.

Structurally

Kinesiotape provides dynamic support, and better postural positions, prevent harmful ranges of motion without a hard end feel, and it reduce strain on affected muscle.

Neurologically

This is the most important way and use of Kinesiotape.  The tape creates an enhanced sensory stimulation leading to decreased perception of pain. It provides restoration of normal muscle activation and function through enhanced neurosensory feedback, it reinforces the restoration of functional stability, promotes peripheral neuroplasticity and stimulates the skin’s endogenous analgesic system.

Microcirculatory

Kinesiotape provides a wave pattern formation which enhances the superficial fascial thixotrophy and improved lymphatic flow.  This in turn, reduces swelling and oedema

Ultimately, Kinesiotape makes the recovery process faster, and more importantly it prevents further deterioration of your injury, especially in repetitive sports as volleyball, running, tennis, baseball, and mixed martial arts.

At Form & Function, we carry all of the Spidertech line of kinesiotape , for more information, please visit us at https://www.formfunctionclinic.com/kinesiotaping.html

 

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Chiropractic Markham
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Want better posture…

Want better posture?  Sit back in your chair and tuck your chin inward.

Roll your shoulders back so the shoulder blades are resting on the upper back support.  Tuck your chin back without tilting it down.

This will help to restore the natural curves of the spine and reduce the tension of the muscles in the neck, upper back and shoulders.

Key words:
Form & Function Markham
Chiropractic Markham
Physiotherapy Markham
Nutritionist Markham
Chiropodist Markham
Nutritionist Markham

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Prevention of Athlete’s Foot

Athletes Foot is a fungal infection of the skin also known as tinea pedis.  When the feet, or other areas of the body, stay warm and moist, the fungus thrives and infect the upper layer of the skin.  Up to 70% of the population will have Athlete’s foot at some time during their lives.  The fungus that causes Athlete’s foot can be found on floors and in socks and clothing. It can be spread from person to person by contact with these objects and is highly contagious.  Follow the prevention advice below to avoid infection.

  • Without proper growing conditions (a warm, moist environment), the fungus will not infect the skin. Avoid keeping your feet in warm, dark, airless places for long periods of time (such as trainers).
  • Avoid footwear and hosiery made of synthetic materials. Leather shoes and cotton socks both allow your feet to breathe. Also, change socks daily and try and alternate footwear daily, particularly trainers.
  • If you wear trainers for sport or at the gym, make sure they get a good airing after use and are not left to fester in your sports bag!
  • When in communal areas (such as changing rooms or around a swimming pool) avoid walking barefoot. Wear flip flops and make sure you dry them after use!
  • Don’t share towels with others and use a separate towel for your feet to avoid spreading the fungus around your body.
  • Keep feet clean! Wash them daily with a mild soap and take care to dry them properly paying particular attention to the spaces between the toes.
  • Apply cream to your feet after bathing and drying. Spread liberally over the feet with particular attention to the heels but avoid applying cream between the toes – this creates a moist environment for the fungus.

 

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Graston Technique for soft tissue mobilization.

Graston Technique is an innovative form of instrument-assisted soft tissue mobilization. It allows clinicians to effectively break down scar tissue and fascial restrictions. The technique uses stainless steel instruments to detect and treat areas presenting with soft tissue fibrosis or chronic inflammation.

The Graston Technique has been clinically proven to achieve quicker and better outcomes in treating both acute and chronic conditions, including:

Cervical sprain/strain (neck pain)
Carpal Tunnel Syndrome (wrist pain)
Lateral Epicondylitis (tennis elbow)
Rotator Cuff Tendinosis (shoulder pain)
Achilles Tendinosis (ankle pain)
Scar Tissue
Shin Splints
Lumbar sprain/strain (back pain)
Plantar Fasciitis (foot pain)
Medial Epicondylitis (golfer’s elbow)
Patellofemoral Disorders (knee pain)
Fibromyalgia
Trigger Finger

Graston Technique will be available soon as treatment at Form & Function Clinic. For more information please contact our Registered Physiotherapist Christopher Chmiel.

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Better Prevention Required With Cell Phone Use

 

by Jennie Cheung, ND

 

When we mention environmental toxins, talk hovers mostly around detrimental chemicals such as metals, herbicides, fungicides, and more.  The Centers for Disease Control and Prevention released a 2010 Report on Human Exposure to Environmental Chemicals asssessing the burden of chemicals on the health of the US population.  Among the list of polycyclic aromatic hydrocarbons and parabens which are found among household cleaners, home renovation products, and building materials to name just a few, the virtually daily exposure to cell phone frequencies, categorized as electromagnetic or EMFs, received much critical attention.

In today’s modern reliance on the media, the internet, and other electronic super-gadgets, it is important to become aware of exposure to all types of environmental toxins.  In 2008, environmental researchers reported on the probable link between cell phone use with leukemia and neurological conditions.  In 2010, a public health precaution was issued in the US for using cell phones.  This trend has been carried out in many European countries such as the UK, France, Russia and India from as early as 11 years ago.

One method to fight back against this “dirty electricity” is via detoxification.   Among the many organs of detox in the body, one that is rarely overlooked is the liver.  Because symptoms of toxicity such as headache, abdominal pain, and constipation, are often vague, it is essential to have an assessment and thorough history performed via your ND or integrative healer.  ND’s understand that the liver holds a paramount role in detoxifying the body of harmful substances.  Furthermore, the liver supports all red blood cell synthesis, converts ammonia to urea for excretion, and breaks down hormones.  From a nutritional standpoint, the liver is involved in amino acid synthesis of proteins, formation of bile, metabolism of carbs, proteins, and lipids, and the storage of glucose, vitamins A, D and B12, and minerals iron and copper.

The affect of toxicity on our health from EMFs has become an increasingly prevalent issue in today’s fast-paced society.  NDs can offer tools of support in improving one’s toxin load such as increasing water and exercise, establishing improved dietary measures, or adding nutritional supplements.  While our public health departments and government bodies continue compiling data on acceptable safety standards with EMFs, isn’t it prudent to find out what more can be done to improve our quality of life?

 

 

 

 

 

By Dr. J 0 Comments Health Tips

Core stability is more than just the 6 pack

According to the two main bodies of knowledge when it comes to muscle activation and low back pain, core is just not doing a few situps.  Core stability entails proper functioning of your rectus abdominals, your obliques, transverse abdominals,  lower back muscles and the fascia around it, as well as a few intrinsic muscles including your multifidus.  A good core routine will focus on dynamically activation of those muscles to protect the passive structures in the low back. For more examples, book a free consult here https://www.formfunctionclinic.com/contact.php .

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Reducing Injury Risk Before It Happens

Prehabilitation! This concept of exercise training is becoming well-known within the health profession, particularly with therapists involved in sports preparation. Prehabilitation involves strength and conditioning exercises for specific isolated muscles that may help to reduce injury risks, before an injury actually occurs. This approach to physical therapy is the classic “ounce of prevention is better than a pound of cure”. Prehabilitation is sport-specific and very personalized to functional abilities and goals. Prehabilitation targets common injuries and strength imbalances that have been prevalent in the particular sport.

For more information on Prehabilitation or to book an assessment please contact Christopher Chmiel at Form & Function Clinic!