If you love being out on your bike as much as Dr. Ernie Bagnulo does, be sure to read his top tips for an enjoyable and safe riding season!Read More
Running is a passion for our WIN Physiotherapist, Jeff Dill. In this article, he discusses a common running injury known as Iliotibial Band Friction Syndrome (ITBFS). Jeff reviews the symptoms associated with ITBFS, shares some great tips to address this concern and therapeutic options to help resolve it.Read More
Coleen Martuccio, our WIN Registered Massage Therapist, has a passion for gardening and loves planting her own garden every year. She combines her long time gardening history with her experience as a Massage Therapist, to share the benefits of gardening, and her top tips to feel great while taking on any gardening project.Read More
If you feel like it's time to get your weight on track, or lose a few pounds or inches, it's important to eat smarter and exercise often. A very common theme in today’s sedentary society is that many people sit at desks all day, only to then go home, and sit on the couch to watch TV and unwind.
Eating smarter and exercising often... The two go hand in hand!
First I'll briefly review nutrition. I’m just going to talk about nutrition when it comes to weight loss. I’m not going to get into macros, micros, essential and non-essential. I’m going to talk calories. For some people to lose weight, calories in need to be less than calories out. In special situations this strategy may need to be individualized for a person, but for many people it's really that simple. If everyday you burned 2000 calories (from your resting metabolism, non-exercise activity thermogenesis, daily exercise and more), but you took in 3000 calories through your food choices, I would say it’s near impossible to lose any weight.
Next is exercise. We all need to exercise. Gone are the days of walking a few kilometres to and from school, loading a few hundred bails of hay or chopping wood so you can have a fire to cook dinner. We need to maximize the time spent in a gym or working out at home. Use as many muscles as possible. And use the big muscles. You will burn a lot more calories doing a Turkish Get-Up or a burpee than you would doing a seated bicep curl. And if you don’t know what a Turkish Get-Up or a burpee are, come train with me and I’ll be happy to show you!!
To recap, in order to lose some weight, be physically active and eat right. Use big muscles and many muscles when working out. Limit calorie dense foods. Eat more vegetables. And try to get an idea of how many calories you’re taking in so you can have a good understanding of portion control. By putting the time and effort in, and these pieces together, you’ll be set!
Stretching? So many kinds, so little time...
Stretching is important for your wellbeing, prevention of injury and recovery from injury. There are many different kinds of stretching. There is dynamic stretching, static stretching, sport specific stretching... When do we do what?? Here's a simple guideline of when its the best time to do the correct type of stretch.
This is the type of stretch you want to do before a workout. These stretches move the muscles that you are going to use in your sport/exercise program through their full range of motion. You often perform these movements in the same pattern that you will be using for the specific sport about to be played (sport specific). They stimulate your nerves for proper coordination and increase the blood flow for better oxygen to the muscles for more powerful movements.
Static Stretch (Holding The Pose Stretch)
These particular movements (such as certain types of yoga) can help to calm your mind and your heart rate to cool you down after your work out or sports. It helps to relax tight muscles even if it's temporary.
Research in 2017 has shown that if you compete a simple stretch program three or more days a week for 6 weeks, it can reduce stiffness in your arteries, help to drop blood pressure and improve blood flow.
No matter what stretch you do, if you do it at the right time, you are bound to get improvement! For more information on a proper stretch program that suits your needs, visit with the physiotherapy team at WIN Health Solutions and we'd be happy to help.
Resistance bands can provide a whole body work out, that can even be more effective than weights, while also being inexpensive, lightweight and easily portable. Our WIN Physiotherapy Assistant, Belinda Ham, sheds light on how they're used in physio treatment and fitness.Read More
Our WIN Naturopathic Doctor, Dr. Shiyama Hassan, comprehensively reviews the gut-brain relationship and it's influence on mood, the microbiome, leaky gut, autoimmune conditions and much more.Read More
Did you know your gluteal muscles protect you from back issues and so much more? Dr. Nicholas Slowinski has created a helpful video to strengthen gluteal activation along with an insightful article on the subject.Read More
Research has proven that massage therapy offers a number of significant benefits for patients with Parkinson's Disease. Our Registered Massage Therapist, Coleen Martuccio, shares the latest findings and how massage therapy can help.Read More
If you're noticing your baby favours turning their head to one side, or are concerned about your baby's head shape, our WIN Doctor of Physiotherapy, Tania Mannella, shares how Baby Physiotherapy can help.Read More
Is your "Go-Go-Go" pace compromising your health? Are you regularly facing stressors each day? Which stressor is the "Saber-Toothed Cat" that's staring you down? Do you feel stress is making you sick? Research is revealing the connection between different health conditions and chronic stress.Read More
Ready to live a healthier life? Working on your health one step at a time? What are the words that help motivate you or get you through when times are tough? Dr. Laura shares the words that have helped her in her personal journey in health.Read More
Winter is officially here and in this blog our WIN Physiotherapy Assistant, Shauna Pierrynowski, draws from her experience with the WIN Physio Team and her fitness training background to share the most useful snow shovelling tips.Read More
Drawing from his years of experience with acupuncture in clinic, and training health professionals to use this therapy, Dr. Ernie Bagnulo discusses the way acupuncture works and the benefit of it.Read More