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Kathleen Trotter Personal Trainer
December 2013

Introduction

Happy December Everyone!

Since it can be hard to prioritize being active during the holidays, this month’s Exercise of the Month is the "plank and row". It is the perfect holiday workout because it can easily be done in your living room!

Also in this issue, a yummy winter recipe contributed by nutritionist Tara Postnikoff, and an article contributed my Alishah Merchant detailing how to know when to seek help from a Physiotherapist. Thanks so much Tara and Alishah for being so generous and adding such value to my newsletter!

My featured article is a recent Huffington post blog. I am proud of the content even though tthe title - “Ladies you can Strength Train without Getting Bulky” doesn’t accurately capture the main take-away of the article. The point of the article is not "will women get bulky from strength training?" (as the title suggests), but "why do women still care about getting too bulky?" Why does the prevalent stereotype that equates being thin with being beautiful still exist? Anyway, take a look!

In other exciting news:

I am now blogging for Healthy Directions Magazine! Take a look at my first two posts: My "Strength Exercises for Runners" fitness videos continue to run on The Globe and Mail’s website.

When to seek help from a Physiotherapist

Guest contributor of the month: Alishah Merchant

I’m sure we’ve all injured ourselves at least once in our lives - a slip and fall, twisting an ankle, tripping down the stairs and the list goes on. When we are lucky, we only notice the pain or discomfort very briefly for a day or so but sometimes the discomfort can linger for weeks and months. When we are injured, our mind and bodies have the amazing ability to adapt our movements and the way we do things so that we don’t feel the pain as much. These compensations are great in the short term because they allow injured tissues to repair and heal up but in the long term, if we continue to compensate, we can put stress on other joints, muscles and tissues that can result in new problems.

So how do we know when we should seek treatment for our injuries? Certainly, there are some injuries that we will be able to recover from quickly enough and that don’t require professional attention. In general, if you have an injury that results in swelling, bruising or high levels of pain, it is always best to seek help. Physiotherapy can speed up tissue healing times and will give you self management strategies so that your strength, joint mobility (range of motion) and flexibility returns to normal. Also, if you have a chronic injury that has been going on for months and/or years, you should have someone assess you and treat the condition. With chronic injuries, it is inevitable that you will compensate and end up with muscle imbalances because your body is finding new ways to do things in order to minimize your discomfort. This needs to be addressed because your body probably does not remember how to move normally anymore and you may no longer have control over certain muscles groups. You may also have significant tissue damage and it might need a therapeutic push in the right direction.

Once your physiotherapist gets you back on track, it may be wise to follow up with your personal trainer so that they can help you build up your muscle, improve your flexibility and get you conditioned once again. Lastly, I suggest that you visit a health professional such as a physiotherapist if you have an injury that has been bugging you for longer than a week. Even in just one short week our body changes significantly-we lose muscle mass, we start to use different movement patterns, our nerves become more sensitive and our brain can start to take over the pain we feel.

If you are unsure whether your aches or pains need to be looked at, feel free to send us an email at info@rebalancetoronto.com. Don’t forget that physiotherapists, registered massage therapists and chiropractors can all help in the prevention of injuries as well.

Alishah Merchant is a registered physiotherapist who has the highest level of manual therapy training and has a Fellowship with the Canadian Academy of Manipulative Therapists (FCAMPT). She practices in downtown Toronto at Rebalance Sports Medicine.

Alishah has many years of experience treating a wide variety of musculoskeletal conditions from sports injuries to chronic persistent injuries and postural dysfunctions. Her treatment philosophy involves treating the body holistically and determining the root cause of the problem. She takes a preventative approach to treatment as well by addressing improper movement strategies with corrective exercise and awareness in order to prevent future recurrences. Alishah uses a combination of manual therapy, soft tissue release techniques, acupuncture, prescriptive exercise, education and other modalities to provide the most comprehensive care to her clients. Alishah is very passionate about her profession and really cares about helping her clients reach their goals. You can find her at Rebalance Sports Medicine.

Rebalance Sports Medicine is a multidisciplinary clinic in downtown Toronto located at 110 Yonge Street (southwest corner of Yonge and Adelaide) and just steps away from King Station. Our goal is to provide the most highly trained health professionals including physiotherapists, registered massage therapists and chiropractors in one clinic. Check out our website or give us a call at 416-777-9999.


Recipe of the Month

Celeriac Purée
By Tara Postnikoff, HEAL Nutrition

Celery and celery root is related to the carrot, parsley and fennel and contains the phytochemical coumarins which are thought to tone the vascular system, lower blood pressure and may be useful in the cases of migraines (Murray, The Encyclopedia of Healing Foods). Celery root is rich in natural salts potassium and sodium, as well as being a good source of vitamin B6, B1 and calcium. 1 cup of cooked celeriac has just 42 calories, no fat, and just 9g of carbohydrates. Here’s a recipe that makes a nice mashed potato alternative.

Ingredients
1 celery root, peeled, cubed
1 stalk celery
1 small cooking onion
1-2 cloves garlic
1 tbsp Olive oil or coconut oil
1-2 tbsp milk or milk alternative (optional)

Instructions
Boil celery root in enough water to cover until tender (about 15-20 minutes). In the meantime, saute garlic, celery and onion in a little olive oil, until soft.

Drain celeriac water keeping 1/2- 1 cup liquid.

Combine celery, onion and garlic mixture with celeriac and using a hand blender or food processor puree until a smooth texture is obtained. For a creamier puree add 1 tbsp of milk or milk alternative and blend further. Serve along side roast chicken, turkey or other favourite main dish.


Exercise of the Month

Plank & Row
Start in a plank position with your toes on the floor and your hands directly under your shoulders. Hold a weight (or a soup can) in your right hand. Maintain your perfect plank position and row your right elbow up in the air. Don’t let your hips rotate. Do 10 reps and then switch arms.



Contents




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