We’ve added a couple of classes to our spring lineup. Please join us for Posture Improvement (Thursdays, 7:30 pm) and Mobility & Self Massage (Mondays, 7:30 pm). Session begins June 1. Only $75.22 for 6 weeks or $15 for a single drop in (space permitting). Please check in with us ahead of time if you plan to drop in. Here’s the link to register online.
Thank you to all who came to our open house to help us celebrate 5 years. We really appreciate your ongoing support. Congratulations to all the prize winners! Here’s to another 5 great years!
Using Data For Training and to Prevent injury
From my experience, I have dealt with many injured athletes that were looking to get back into their sport. In the past, I was giving the green light according to how movement quality would be improving. If there was presence of pain or not.
A lot of people, including myself, get impatient when they get injured. They wish to go back to their sport as soon as possible and wish to succeed. I found it really hard to let people know that they were not ready to go back to their sport when all I had was my experience in the sport industry and training. A lot of the time people ask when will they be able to go to their sport and that is a hard thing to foresee. One of my previous athletes in volleyball kept going back even if I told her to hold on coming back and to focus on getting rid of the pain and building a strong foundation. The last thing I remember telling her was that she will be able to return to her sport when she will be able to do a side plank pain free. Seems simple right?
At this moment it would have been really good if I were able to let her know where she was in her training foundation and where she needed to be according to data to be able to return to her sport injury free. I would have had data to back me up as well as my experiences.
Part of the industry is always about learning, self growth and finding tools to help you and your clients progress. In the past year, the focus has been on learning about the functional movement screen and the Y-Balance test as you all probably know if you have been following me.
Those tests have been really beneficial for me and my clients but I knew that we were only scratching the surface. I understood how the data worked but now it was time for me to invest on a new software called move2perform.
Move2perform uses an evidence based approach and helps us understand better where our clients are in their training but mostly, they tell us if our athletes have a good foundation on functional movement patterns and if they are more susceptible to injury than their counterparts. If our clients have gotten injured within the last 12 months but were cleared from their physiotherapist or doctors to start training, that does not mean that they are necessarily ready to return to sport. Move2perform reports help us knowing if the athlete is ready to go back to their sport without risking getting injured again.
Are you ready to return to sport? Do you want to avoid taking some time off from your sport because of injury? Having a strong movement foundation without major movement asymmetries is key in order to stay healthy in your sport and strong. You are only a few tests away to shed some light on what needs to be worked on in order to keep doing what you love. Are you willing to take the time now to help yourself stay out of injury?
Book an FMS and Y Balance test screen today https://www.schedulicity.com/scheduling/CFAMEH
So you might be asking yourself, when should I consult a Kinesiologist? Great question!
The practice of Kinesiology includes the assessment of human movement, performance and physical function. Kinesiologists are human movement specialists that aid in the rehabilitation, prevention and management of various health conditions that may cause physical limitations. Their goal is to improve human physical functioning in many areas of life including sport, work, exercise, and activities of daily living.
In order to practice Kinesiology, you must be registered with the College of Kinesiologists of Ontario. This is a regulatory body that is mandated by the Ontario Government to protect the public from malpractice. To become registered, Kinesiologists must complete a minimum of a 4 year University degree in Kinesiology or a related field. Personal trainers on the other hand, only require a brief introduction to courses in anatomy and Kinesiology to become certified.
Kinesiologists are able to work with everyone, from healthy individuals to those with limitations or chronic diseases. Kinesiologists are specialized in their ability to provide individualized exercise programs based on fitness levels and health conditions. They provide a very holistic approach from their backgrounds in biomechanics, anatomy, nutrition, physiology, psychology, and neuroscience.
When to see a Kinesiologist;
- If you wish to improve your quality of life through improved movement and performance
- Experience a physical limitation, injury, or medical condition
- Obtained a referral from your doctor to engage in physical rehabilitation
So what to expect when you first see a Kinesiologist?
- The Kinesiologist will first take a complete health history in order to identify your goals, objectives, and any limitations
- Next will be a complete assessment of your movement patterns which may include functional movement testing, flexibility testing, strength testing, cardiovascular testing, gait assessment, and posture analysis.
- Afterwards the Kinesiologist will discuss the findings with you, in order to create a personalized exercise plan to meet your specific goals and objectives
- Finally, the Kinesiologist will teach you a variety of exercises and the skills you need to help improve movement, performance, strength, mobility, alignment and posture
Sarah Zahab at Continuum Fitness is a Registered Kinesiologist and can help you move forward along your health continuum!
We have a few chip lovers in our household. Did you know that chips contain acrylamide, a known carcinogen? This compound occurs when a carbohydrate is heated at high temperatures (such as frying). I’ve tried a few different options to mimic that satisfying crunch that the mighty chip provides us and one of my favourites is the kale chip. Many find it difficult to perfect – the chips burn or get soggy. Here’s are two tricks to get the perfect kale chip:
- Make sure the kale is dry. I’ll wash it the night before and leave it in the sink, pat it dry or put it in the salad spinner. If you don’t have time to dry it completely, heat the oven to 350F and turn it down as soon as the chips go in the oven. The higher temperature will burn off any excess water.
- Once you’ve brushed the kale with oil and added your seasonings (sea salt and nutritional yeast are our favourites and give a nice cheesy flavour), cook them low and slow. Try baking them at 250F for an hour or so. They are less likely to burn and will cook evenly and turn out perfectly crispy!
Yucca, Taro, Sweet potato and squash are also great chip alternatives. Dasheen is one of my favourites as it is a starchy root vegetable and provides a nice crunch. Beets are a nice sweeter chip alternative – surprisingly good. Slice thin, brush with oil, bake low and slow until crispy and enjoy!
Have a peek at our CTV segment on healthy chip alternatives and see how great they turn out! http://ottawa.ctvnews.ca/video?clipId=693748
Continuum has been featured on CTV morning live a few times! If you missed us on CTV, here are a few informative videos for you to check out such as Runner’s Exercises, Post Run Stretches, Outdoor Workouts, our Top 5 Crunch Free Core Exercises or even Exercises you can do in your Kitchen. Finally, here is our most recent segment on Zumba Kids http://ottawa.ctvnews.ca/video?clipId=629203 – check out our special guests!
We’re pleased to announce that Sarah will be presenting at this year’s IDEA World Fitness conference in LA. The conference is expecting 12000 delegates! Sarah will also be offering a Prenatal and Postnatal Workshop at the canfitpro Academy in Toronto on September 26. More details are available here http://www.canfitpro.com/academy-events#prenatal
John, Veronique and Sarah all have openings if you’re looking to refresh your program, re-assess or check in. Have a peek at our online schedule https://www.schedulicity.com/Scheduling/Default.aspx?business=CFAMEH#/services
Our fall classes will begin in September and registration information will be available in August. We have a lot of exciting events planned for the fall … stay tuned!
In the meantime, we hope you have a wonderful summer filled with outdoor fitness and fun!