We can have long term fitness goals, but what gets us there are the small goals that we set for each workout. Our WIN Trainer, Scott Paul, talks about how to set goals for your workouts so that you can achieve progress in your fitness.Read More
Are you getting the most out of your workout? If you’re still focusing on working one muscle group at a time you may be missing out on the big potential your work out time is allowing you. Check out our WIN Personal Trainer, Scott Paul’s latest blog post where he shares his top three most must do’s to get the most out of your fitness.Read More
Gone are the days of doing endless sit-ups and crunches to get a better core. Our Personal Trainer, Scott Paul, helps others strengthen and tone their core without ever having them do a crunch or a sit up. In his article he explains why and lists some of the many other effective core strengthening options.Read More
Keeping your body strong is essential at every age! Strength enables us to have the independence, ability and agility to confidently preform everyday tasks. Improving on strength also helps those who are athletic get faster and better performance. Our WIN Health Solutions Personal Trainer, Scott Paul, knows that strength is key. Read more about how this applies to everyone.Read More
Our WIN Personal Trainer, Scott Paul, works step by step, day by day and week by week to get people to reach their fitness goals. And with Scott, the sky is the limit. Especially when you can jump that high! And he can get you there!!
Check out a recent session where Scott captured super high box jumps with one of his long time clients. With consistency, effort, patience and devotion to your fitness goals, your body will be stronger, faster and healthier.
By WIN Contributor: Shauna Pierrynowski, PTA, RNCP
As Dr. Nick wrote in his last blog post that most people give up on their healthy new year resolutions within the first fifteen days of making them… Being that it’s January 17th…I’m here to check in to see how your doing with sticking to your goals. Are you making them Stick or have they taken a Slide?
If you are starting to feel that Sticking to your big health goals is starting to Slide… I propose this…
How about setting tiny monthly goals so you can achieve them?
As I sit here to write this blog post for WIN Health Solutions I myself find that I also get stuck thinking about healthy changes. My mind wonders on the endless possibility of what I can change positively in my personal and professional life.
Should it be a goal about health (physical, mental, the whole package)? What about finances? Maybe I should give back to the community? Or maybe just take care of my wellbeing?
Whatever the resolution or goals are, here are some helpful tips on how to keep it small, keep it smart and actually achieve these goals.
SMART Goal Setting 101
S – SPECIFIC these goals address the what, why and how.
M – MEASURABLE this is the part where your goal is concrete and observable.
A – ATTAINABLE this is made up of small goals or changes that are under your control – example you want to lose 20lbs let’s start with eating less CRAP (Carbs, Refined sugar, Artificial, Processed foods) and eat more FOOD (fruits/veggies, organic lean protein, omega 3s, drink water)
R – REWARDING don’t go and set a goal that will make you angry, try small steps like instead of eating chips every night while watching t.v switch it to 5 nights of popcorn rather than the chips and keep going from there replacing the last item with something healthier.
T – TIME BOUND putting an end date or point on a goal will give you’re a clear and concrete target to achieve.
I hope you find these simple goal setting ideas helpful in whatever it is that you choose to change in your life. If you need more guidance, a specific plan and individualized support, visit with one of our team members at WIN Health Solutions Niagara and they can help you Stick to your health goals so that this year brings you more health and happiness!
By WIN Contributor: Nancy H, Reception Team Member
On the First Day Of Christmas, my Chiro gave to me, shockwave therapy.
On the Second Day Of Christmas, my ND gave to me, two immune boosters and shockwave therapy.
On the Third Day Of Christmas, Physio gave to me, three ultrasound, two immune boosters and shockwave therapy.
On the Fourth Day Of Christmas, Massage gave to me, four “cupping” treatments, three ultrasound, two immune boosters and shockwave therapy.
On the Fifth Day of Christmas, my ND gave to me, 5 REM-E-DIES! Four “cupping” treatments, three ultrasound, two immune boosters and shockwave therapy.
On the Sixth Day Of Christmas, my Chiro gave to me, six laser treatments, 5 REM-E-DIES! Four “cupping” treatments, three ultrasound, two immune boosters and shockwave therapy. (Whew!!!)
On the Seventh Day Of Christmas, my Trainer gave to me, seven abs a squeezing, six laser treatments, 5 REM-E-DIES! Four “cupping” treatments, three ultrasound, two immune boosters and shockwave therapy.
On the Eighth Day Of Christmas, Physio gave to me, eight core strength exercises, seven abs a squeezing, six laser treatments, 5 REM-E-DIES! Four “cupping” treatments, three ultrasound, two immune boosters and shockwave therapy.
On the Ninth Day Of Christmas, Massage gave to me, nine hot stones (cause I need them now!!), eight core strength exercises, seven abs a squeezing, six laser treatments, 5 REM-E-DIES! Four “cupping” treatments, three ultrasound, two immune boosters and shockwave therapy.
On the Tenth Day Of Christmas, my Chiro gave to me ten acupuncture needles, nine hot stones, eight core strength exercises, seven abs a squeezing, six laser treatments, 5 REM-E-DIES! Four “cupping” treatments, three ultrasound, two immune boosters and shockwave therapy.
On the Eleventh Day Of Christmas, my Trainer gave to me, eleven burpees jumping, ten acupuncture needles, nine hot stones, eight core strength exercises, seven abs a squeezing, six laser treatments, 5 REM-E-DIES! Four “cupping” treatments, three ultrasound, two immune boosters and shockwave therapy. (Am I done yet??)
On the Twelfth Day Of Christmas, my ND gave to me twelve Relaxation Strategies!! ('cause now I really need it!!), eleven burpees jumping, ten acupuncture needles, nine hot stones, eight core strength exercises, seven abs a squeezing, six laser treatments, 5 REM-E-DIES!!! Four “cupping” treatments, three ultrasound, two immune boosters AN-ND SHO-OCKWAVE THERAPYYYY!!
(Disclaimer: No patients were harmed in any way in the creation of this song!! LOL ;)
We, at WIN Health Solutions Niagara, would like you to know all of these services and many more are offered at our one stop, full service alternative healthcare clinic Niagara Falls.
Thank you to all of our clients for your valued patronage in the past, present and future! To all of you, your families and prospective patients, we would like to extend our warmest wishes for a very happy holiday season and a healthy New Year!!
By WIN Contributor: Scott Paul, BSM, MSc (Candidate), Personal Trainer
I titled this “Anatomy of a Workout”, but it should be titled “Anatomy of YOUR Workout”. I get asked certain questions about my approach quite a bit…even as early as just last week. The question is: how do you think of all the exercises and do you have a plan or program to follow?
First, every client is different, has different needs and is capable of different things. I can’t follow the same approach for a 65 year old person suffering chronic shoulder pain as I do for a 19 year old hockey player looking for foot speed and core strength. And second, there are many things that contribute to what you can do (or can’t do) that day. That is why, yes, I do have certain guidelines that I follow, but no, I don’t’ have specific exercises to do that day. My work with each client is truly individualized.
The Bones Of A Workout
Here is the usual order I go by, whether it is a stability day, a strength/endurance day or a power day. Sets and reps can change and the exercises can be interchanged. This is the general guideline:
- Warm-up (general/dynamic)
- Core (anterior, posterior, transverse)
- Lower body
- Upper body
The Arms, Legs & Heart Of The Workout
My clients at WIN often see me bring out the agility ladder to start. It’s one of my favourite exercises to bring into a workout. It gets their co-ordination going and their heart rate up. Then, we shift to dynamic stretching. Walking lunges, twisting lunges, side lunges, Frankenstein walks, etc. These are great exercises to prepare the body for what’s in store.
The Core Of The Workout
Next, we move onto the core. I find this, sometimes, to be an extension of the warm-up. I try to hit the three main areas: the anterior (front), the posterior (back) and the transverse (rotational). Some clients need more attention and focus toward one area more than others, but in general, hitting all three planes is a great way to improve core strength.
The Muscle of the Workout
And lastly I hit them with the upper and lower body exercises. This is where they can see push-ups, squats, rows or any variation of them…plus a multitude of other exercises. I often like to work unilateral (one side at a time) to alleviate single side dominance, but that is another topic of discussion.
Workout Anatomy Leads To Fun Always
See, there is a method to my madness. Exercises change, intensity can change, weight can change and the rest period can also change. This provides a dynamic and effective whole body approach to fitness. No matter what your fitness background, when I use this format, and draw from my exercise knowledge base, I provide guidance that is effective and increases the fun factor.
With the beautiful summer weather and residing in the lively Niagara region it's easy to be active and enjoy the scenery that our city has to offer.
The providers at WIN Health Solutions Niagara are enjoying the summertime for some of their most favourite activities. They share how they stay and have fun during the summer months and we look at the proven health benefits behind their most favourite forms of exercise.
Life's A Climb, But The View Is Great
Chiropractor, Dr. Ernie Says:
“There's nothing better in the summertime than getting out on the open road on my bike. Whether with my riding group or on my own, it is a fast and fun experience that keeps me strong and clears my mind.”
Dr. Ernie enjoys the endurance sport of road biking. Going long distances on a light weight bike, whether independently or with a group, is liberating and invigorating. In addition to the whole body exercise and calming effects cycling provides, there are many other positive benefits for riders. Stanford University found that cyclists sleep better. They also found that the increased circulation experienced by cyclists expedites the delivery of oxygen and nutrients to skin cells and removal of toxins out of them. The result? Less wrinkles and a more youthful appearance! ;)
Mix It Up: Team Sports, Independent Exercise and Family Time
Chiropractor, Dr. Matt Says:
"I play beach volleyball and baseball for social and physical activity. I also combine yoga and Pilates for mobility and control, and add some weight training for strength. Oh... and I can¹t forget about walking with the family and the family dog. :) "
Dr. Matt knows the secret to staying fit... variety! While enjoying different forms of exercise, from team sports, to his own strength training and stretching and even walking his dog with the family, Dr. Matt maintains a variety of regular activity. Mixing up exercise, along with finding ways to be active during everyday life, is a great way to keep activity fresh and motivating rather than repetitive and boring. Having a consistent amount of diverse good quality exercise can help solidify exercise as a healthy part of everyone's lifestyle.
Cruising The Parkway
Physiotherapy Assistant and Kinesiologist, Karen Says:
"I enjoy bike riding along the Niagara parkway to keep active. I love the scenery! There is so much beauty."
Getting out into the beautiful green space of Niagara on a bike is a great way to obtain cardiovascular benefits. In addition, the University of Washington found there are more than 100 studies that have shown that relaxation and stress reduction are also significant benefits associated with spending time in green space.
Get Out For A Swing
Naturopathic Doctor, Dr. Laura Says:
"I am hooked on Kettlebells with Tina at Kettlebells Niagara. In the summer I really enjoy her outdoor classes. This low impact, high intensity workout has helped me feel stronger in my yoga classes and keep up with my bustling little boys!"
The American Council on Exercise found a twenty minute Kettlebells class can lead to the same, and often greater, amounts of calorie expenditure experienced in a regular cardio class. Plus, a kettlebell class simultaneously provides cardiovascular and strength training. It's a great option for people who are short on time and are looking for a complete work out.
Run, Run, Run And Have Fun
Personal Trainer, Scott Says:
"Running down Clifton Hill and by the falls, dodging all the tourists and then running up the big hill and around the casino is always an adventure. It's nice to listen to some good tunes while running through the crowd...especially when it's hot!!"
Scott finds ways to switch up his exercise and infuses fun into what ever he does. Studies have found that running helps to reduce stress and many runners have their own personal stories about the stress busting powers of their regular jog.
Making exercise a regular part of our lifestyle is essential for physical health, stress management and emotional wellbeing. Take advantage of this beautiful area we live in to explore and enjoy a new physical activity this summer. It's all right outside your door!
By Nancy H, WIN Reception Team Member
APPRECIATE - - - DEFINITION:: to understand the worth or importance of (something or someone) : to admire and value (something or someone): to be grateful for (something)
On February 29, we at WIN Health Solutions celebrated our “Patient Appreciation Day”.
In our true WIN fashion, it included balloons in our very own WIN colours, (Dr. Laura where did you find that matching teal??), munchies, giveaways and of course an amazing cake.
After all, we were celebrating each and every one of YOU!
A – Amazing
P – Passionate
P – Phenomenal
R – Remarkable
E - Exceptional
C – Considerate
I – Inspiring
A – Astounding
T – Terrific
E – Enthusiastic
Above, are just a few of the words we feel describe our patients and inspire us to give you the best possible health care. From the bottom of our hearts, we truly thank and appreciate all of you!!
By WIN Contributor: Scott Paul, BSc, MSc (Candidate), Personal Trainer
Well, a new year has come, and along with it came all those resolutions. I am going to focus on a couple of familiar resolutions. The ones such as “this year, I will workout every morning”, or “I’m going to lose this belly and cut out the desserts”. Then, two weeks in, you feel you’d rather sleep in, or a friend comes over for dinner and you feel obligated to have a piece of apple pie.
These types of resolutions aren’t just seen at New Year’s. These health goals are made all year round. Everyone makes those resolutions. However, these types of goals and resolutions are just setting you up for failure. But why? I’ll tell you why. A person who is inactive and sedentary on December 31st is not going to all of the sudden become a new person on January 1st, waking up early to workout. Just as the person who is a little overweight and loves desserts, isn’t going to all of the sudden totally cut out the foods they love.
One of the reasons these resolutions almost always fail is because they are unrealistic. You need to take things one step at a time.
Let’s start with the inactive person. Their resolution should be to become more active...and that’s it!! Try parking a little further away, so you have to walk more. Maybe you can start taking the stairs instead of the elevator. It doesn’t have to be big. These initiatives makes you more active. Then a couple months down the road you can start taking it a little further, like getting a gym membership or seeing a personal trainer at WIN. ;)
And what about that person who loves desserts...or food in general, for that matter. This is the same idea as above. BE REALISTIC. If you’re going to lose a little bit of weight, do it right. Do it in a way that is healthy and in a way that will last a lifetime. You didn’t gain weight by eating desserts; you gained weight by eating too much dessert. This goes along with what I have always said and what many of you hear me say. Calories in need to be less than calories out in order to lose weight. I’m not going to go into it any more than that, because it’s as simple as it sounds. Just be realistic. If you’re use to having three cups of coffee a day with two creams and two sugars, cut it down to one cream and one sugar. If you’re having two helpings at dinner, try for one.
To make a New Year’s resolution last isn’t rocket science. You just have to be realistic. Don’t set yourself up for failure. Set yourself up to SUCCEED!!
By WIN Contributor, Scott Paul, Personal Trainer
There is somewhat of a craze going on right now interval training. Many people seem to be doing it, from athletes to non-athletes, and rightly so. For someone looking to lose a bit of weight and get in better physical shape, high-intensity interval training (HIIT) offers some key benefits. For athletes, it offers more of chance to train the energy system that they use for competition.
First, let’s look at two of the key reasons why HIIT can be good for weight loss and getting stronger physically:
• It burns more calories and at a faster rate (and keeps your metabolism up a little longer). Burning calories is essential when it comes to weight loss, just as essential as it is keeping the calories going in to a minimum. When it comes to weight loss that is probably your main factor, because you can’t lose weight if the calories in are more than the calories out.
• People work, have kids, drive here, drive there, etc. and don’t have a lot of time. HIIT offers a much faster, more efficient way to workout. Train harder for shorter periods.
Now, lets look at how HIIT is good for athletes AND some things to consider. For the same reasons as above, HIIT can be very beneficial to the athlete. Depending on your athletic event is where this might get a little tricky. In many HIIT workouts you might go hard for 20-30 seconds, rest for a bit and repeat. As you may or may not know, you have energy systems and those energy systems play a big role in sport specificity.
Take hockey for example. A good shift is about 30-60 seconds long. Then you can spend about 2-4 minutes on the bench. So, many people and athletes figure 30 second intervals of sprinting will work. But do you spend a shift of 30 secondsskating at top speed the entire time? I don’t think so. Maybe 5-10 seconds of the 30 seconds is skating hard (and I don’t mean top speed, because you will very rarely skate top speed in a game). So your intervals should match that. 10 seconds of sprinting, 20 seconds of active recovery followed by a 2 minute rest.
If you play sports or just like to keep in shape for your own health, HIIT can give you that next level of training. We offer a variety of alternative health care services Niagara Falls at WIN Health Solutions, with personal training being one option. Call our clinic for more information or to arrange a personal training session.
By WIN Contributor: Scott Paul, Personal Trainer
To train or not to train?
Tough call, especially when it comes to early morning workouts, like the two ladies in the video. First thing's first: getting up in the morning. Make sure you go to bed early enough and then eat something small when you wake up in the morning…that way you’ll have the energy to train. Next, is the workout itself. Lets take the video as a great example of how hard you can work. The workout features exercises that train the entire body…core, balance, stability and done at an intensity that burns some major calories, while making you sweat.
The Turkish Get-Up is the first exercise seen here. Though it is a complicated movement that takes a bit of practice, it’s also a movement that targets core stability. Start without any weight, or a small weight, and get used to perfecting the movement. That’s exactly how these girls started, and now they do it almost flawlessly. Keep the arm straight and locked out, core tight and be sure to maintain control the entire way up AND down.
Onto the push-ups. One of my favourite exercises, as they can be done anywhere. This time, they are a bit more challenging as they are done on a Bosu ball. Grab the sides of the Bosu with the flat side up, maintain a tight and strong core and try to complete a push-up. Be sure to try and get a full range of motion by lowering yourself all the way down, until your chest almost touches the Bosu.
The last two exercises also are great ways to challenge balance, stability and flexibility while testing strength. In the first of the two exercises, maintain balanced on a single leg, while the back and the opposite leg is straight, hinging at the hips. Proceed to pull weight into chest, pulling with the back and squeezing the shoulder blade to the centre of back. The second exercise of the two sees a step-up to shoulder press. Get a step that you are comfortable with and step up while raising the weight above the head….all in one motion.
This workout is a great way to start your day and great way to get and stay in shape. How do start your mornings?