The Art of Putting
The Art of Putting

The Art of Putting

The putter is the most used club in a Golfer’s arsenal, so it’s certainly...

The Art of Putting

Lifestyle

The Art of Putting

The putter is the most used club in a Golfer’s arsenal, so it’s certainly important. But I imagine being a good putter is far more important than having a good putter. Being a great putter can be the difference between winning and losing. And while you might think you need to spend hundreds on a new putter… it’s likely more valuable to take a long hard look in the mirror and decide what you can improve in yourself first.

Don't Stop Believing
Don't Stop Believing

Don't Stop Believing

Believing in something… believing in yourself… that’s the stuff of...

Don't Stop Believing

Lifestyle

Don't Stop Believing

Believing in something… believing in yourself… that’s the stuff of survivors, champions… the people who make it happen… when everyone else said it was impossible. Hope – even unfounded – keeps a fragile spirit alive. Hope when it’s founded? That’s a beast to be reckoned with. A belief that is founded is based on facts: historical or scientific evidence that the future hoped for is not only probable, it’s inevitable.

Getting out of trouble
Getting out of trouble

Getting out of trouble

Pitching wedge, gap wedge, sand wedge, and lob wedge. These are the golf clubs with the...

Getting out of trouble

Lifestyle

Getting out of trouble

Pitching wedge, gap wedge, sand wedge, and lob wedge. These are the golf clubs with the highest loft. Designed for chips, pitches, and playing out of sand bunkers. Designed – in other words – to get you out of trouble after you’ve made a less than optimal shot.

Losing is important.
Losing is important.

Losing is important.

No matter how great a golfer you are, you are not going to win every game. That’s...

Losing is important.

Lifestyle

Losing is important.

No matter how great a golfer you are, you are not going to win every game. That’s not to say there isn’t something to be said for approaching your game as if you are going to win. However, you are defining winning at any given moment. A winning mentality is accompanied by hope, determination, confidence, and is, in some cases, self-fulfilling.

The Woods.
The Woods.

The Woods.

Typically played off the tee, for all to scrutinize and see. Your driver is designed...

The Woods.

Lifestyle

The Woods.

Typically played off the tee, for all to scrutinize and see. Your driver is designed for a powerful, fully committed swing which sends the ball on a long, glamourous trajectory.

Summer Weather is Here...
Summer Weather is Here...

Summer Weather is Here...

Summer weather is here and we are ready for it! Staying fit has become difficult the...

Summer Weather is Here...

Lifestyle

Summer Weather is Here...

Summer weather is here and we are ready for it! Staying fit has become difficult the longer we stay in isolation but we can do this together. Some days can be dedicated to staying in and baking, while others can be all about getting outside and moving – it’s all about balance.

Fore the Love of it
Fore the Love of it

Fore the Love of it

Dare I admit this publicly? I was disappointed when the Golf Courses opened. I’d...

Fore the Love of it

Lifestyle

Fore the Love of it

Dare I admit this publicly? I was disappointed when the Golf Courses opened. I’d been sneaking onto the cart paths for some of my runs and bike rides with the boys and WOW! The spaces are glorious. That said, I have many loved ones who love to golf. So ultimately, I can be happy. 

Taste of Spring
Taste of Spring

Taste of Spring

There’s something different in the air. Over the last few days, we’ve...

Taste of Spring

Lifestyle

Taste of Spring

There’s something different in the air. Over the last few days, we’ve experienced phenomenal weather and slowly but surely the city is re-opening. But, for many of us, we’re still spending far more time at home than we would like.

Positive energy is contagious...
Positive energy is contagious...

Positive energy is contagious...

Okay, I NEVER tire of that fact, but I’ve got a different angle on it today:...

Positive energy is contagious...

Lifestyle

Positive energy is contagious...

Okay, I NEVER tire of that fact, but I’ve got a different angle on it today: I’m going to revisit Hell Week. After 3 days without sleep, the SEALs paddle down to the Mud Flats. They enter the swampy patch of terrain and the mud essentially swallows them until only their heads are visible.

On Being Thankful
On Being Thankful

On Being Thankful

“…being thankful has been standing out for me even more as of late: The...

On Being Thankful

Lifestyle

On Being Thankful

“…being thankful has been standing out for me even more as of late: The value it brings, not just to others but really to one’s self… Find something, anything, and be thankful for it. If it is a person in your life, let them know."

Sound Body & Strong Mind
Sound Body & Strong Mind

Sound Body & Strong Mind

Get your workout in. A strong, mobile body reflects solid willpower and a sound work...

Sound Body & Strong Mind

Lifestyle

Sound Body & Strong Mind

Get your workout in. A strong, mobile body reflects solid willpower and a sound work ethic. Low to moderate exercise can act as moving meditation. It calms the mind, increases patience, and boosts your ability to think outside of the box and find creative solutions. Really intense exercise creates a razor-sharp mind. It purges stress hormones, boosts confidence, and makes everything else seem easy.

Make your bed every morning...
Make your bed every morning...

Make your bed every morning...

Make your bed every morning...and make it well. If a SEAL can’t make her bed...

Make your bed every morning...

Lifestyle

Make your bed every morning...

Make your bed every morning...and make it well. If a SEAL can’t make her bed perfectly, is she able to load a gun, map an exit strategy, watch your back? Start your day with integrity. Do the simple things right. Take care of the details. Caring about the little things demonstrates you are committed to the process, committed to excellence, and, in fact, care a lot about the bigger things. Nothing of significance stands the test of time without a sound beginning and carefully built foundation.

Sunshine is on the way
Sunshine is on the way

Sunshine is on the way

Happy Tuesday! This week, we are back with another Healthy View blog and we hope...

Sunshine is on the way

Lifestyle

Sunshine is on the way

Happy Tuesday! This week, we are back with another Healthy View blog and we hope everyone had a great long weekend. It is odd to think of this as a long weekend, since it has been a very long 10 weeks of isolation. We found that it helps to keep a balance between relaxation and productivity. Our team has stayed busy by reading, baking, working out, outdoor walks, and most importantly, staying up-to-date and educated.

Bring What You Have.
Bring What You Have.

Bring What You Have.

We’ve just come off a weird long weekend, and have to cram 5 days worth of work...

Bring What You Have.

Lifestyle

Bring What You Have.

We’ve just come off a weird long weekend, and have to cram 5 days worth of work into 4 bizarre, unconventional days. Who better to look to for guidance and inspiration than the unusually courageous, resourceful individuals trained to thrive during unconventional warfare: SEALs.

Crowns and Coronas
Crowns and Coronas

Crowns and Coronas

We know that an ability to live in the present is associated with greater levels of...

Crowns and Coronas

Lifestyle

Crowns and Coronas

We know that an ability to live in the present is associated with greater levels of happiness and sense of fulfillment. We also know that people who perceive that have a greater sense of control and are better able to live in the present. A sense of lack of control can be pervasive. And there is so much we cannot control these days.

The Long Weekend
The Long Weekend

The Long Weekend

This means an extra day of weekend people. I know. The days are all running into one...

The Long Weekend

Lifestyle

The Long Weekend

This means an extra day of weekend people. I know. The days are all running into one another. But I said this last weekend and I will say it again: Make. Your. Weekend. A. Weekend. Completely clean up your home office and shut it down. Don’t you dare treat Monday as a way to get caught up on work or home schooling for your kids.

The Destination or the Journey?
The Destination or the Journey?

The Destination or the Journey?

Goals are often a specific, objective end point. They are all about measurement:...

The Destination or the Journey?

Lifestyle

The Destination or the Journey?

Goals are often a specific, objective end point. They are all about measurement: Attainment of an ultimate outcome, level of success, or mastery. A process on the other hand is the organization and execution of different strategies, actions, and habits in order to attain said goal.

Taking Risks
Taking Risks

Taking Risks

It takes courage to try something when you are uncertain of the outcome. If you put...

Taking Risks

Lifestyle

Taking Risks

It takes courage to try something when you are uncertain of the outcome. If you put your head down and commit your best effort, you will grow, learn, and become more resilient and confident. All this irrespective of whether or not you achieve “success”. The skills you acquire help you approach other risks in more effective ways and increase your chances of being successful in the future. This is the stuff that heroes and leaders are made of.

Intrinsic Motivation
Intrinsic Motivation

Intrinsic Motivation

You know what I’d like you to do today: something exercise or activity based that...

Intrinsic Motivation

Lifestyle

Intrinsic Motivation

You know what I’d like you to do today: something exercise or activity based that just feels good. We are intrinsically motivated to do something because the work or process itself is rewarding, interesting, enjoyable. We’re more likely to repeat an activity, form a habit if it feels good, it’s fun, and it’s what you want to do. That’s what intrinsic motivation is all about: ensuring what you are doing fosters a sense of fulfillment, competence, and autonomy. Science would tell us, people who are intrinsically motivated to exercise are far more likely to make exercise a life long habit. Good to know.

The Cook and the Baker
The Cook and the Baker

The Cook and the Baker

Ah… to cook or to bake? That is the question. I quite enjoy both. Though they...

The Cook and the Baker

Lifestyle

The Cook and the Baker

Ah… to cook or to bake? That is the question. I quite enjoy both. Though they are quite different, and I do in the end prefer one over the other.

Staying Healthy

Posted: May 3, 2020

The Healthy View

It’s been another long week of isolation. But we’ve found some really wonderful things to be thankful for. We’re thankful for the frontline workers that continue to keep us safe. We’re thankful for Sunday’s beautiful sunshine. We’re thankful for our friends and loved ones. And our health. Delicious, nutritious food. And all of you.

This week’s Healthy View Blog is highlighting important tips, workouts, exercises, and practices to improve your daily life.

Quote to Ponder...

“There is no such thing as junk food. There’s just junk, and there’s food” - Dr. Mark Hyman.

Dr. Melissa referenced this quote in her webinar on Friday and it got me thinking about the food I use in my everyday meals. If you missed the webinar, we’ve included a summary a bit later.

Virtual Care Consultations

Could Virtual Care Consultations possibly be more effective than “real” hands-on and modality-based therapy that we are so familiar with in a Clinical setting? Six weeks ago, I would have said “no way” but the “new normal” has made me think outside the therapy “box”. Our Clinic team has worked to develop a Virtual Care platform that will meet your needs while maintaining a safe environment for all of us.

What are Virtual Care Consultations?

It is the delivery of Therapy services over a secure, online video conferencing platform and/or phone. The service provides you with professional support from our Sport Medicine Clinic team in order to keep you motivated and focused on your goals. It is easily accessible from home or work and is compliant with Canadian privacy laws and standards. These services are available to pre-existing and new patients with musculoskeletal injuries.

Virtual Care Consultations can help with?

  • Functional Movement Analysis
  • Treatment Approach by Patient led Goal Setting
  • Prescription and Progression of Rehabilitation Exercises
  • Self-Managed Corrective/Mobilization Strategies
  • Education and Active Daily Living Advice
  • Self-Efficacy is a Strong Predictor of Recovery

Virtual Care Consultations will not be able to deliver?

  • Manual Therapy (not always required to empower clients)
  • Massage or Soft Tissue Release
  • Acupuncture Dry/Needling

Virtual Care Consultations for Pelvic Health will be made available. Please contact Joanne Ukposidolo directly to schedule a session.

For more information regarding Virtual Care Consultations please respond via email or phone. Our Front Desk is on standby to assist you in these challenging times.

Be Safe, Be Focused, Be Healthy!

Building Resilience in Times of Uncertainty

This week, Dr. Melissa had the pleasure of hosting a virtual presentation for our Members on how we can build resilience to support health now and in future. Here were some key takeaways:

  • Nutrition is fundamental. Focus on plant-based eating, including 8 servings of vegetables per day (approximately 4 cups). 
  • Avoid heavy meals and processed foods. When we are under stress, digestion is compromised and we need to support the system with healthy, whole foods only. Remember - foods that don’t require an ingredient list are your best bet. 
  • Movement daily is a necessity. Our bodies are meant for movement and without it, we begin to see imbalances quickly. Walking 30 minutes per day is a great place to start. Ideally this is done outdoors in nature (while observing social distancing, of course).
  • Observe proper sleep hygiene. Keep the bedroom a screen-free zone and maintain consistent wake-up times daily regardless of your schedule in order to keep cortisol (your stress hormone) in check. 
  • Opt for organic green tea instead of coffee. Caffeine can fire up the body’s stress response and increase the risk of burn out long term. While green tea has caffeine, these tea leaves also contain Theanine which calms the nervous system and improves focus. It is also high in antioxidants which protect the body from stress.

Weren't able to watch the seminar live? That's why we recorded it so you could watch it when you had time!

 

Stay tuned - there is more to come in our wellness series of webinars. If you have any questions, you can reach out to Dr. Melissa directly.

Golf Conditioning: Episode 3

Golf courses are opening!!!!

It has already been announced in a few provinces that golf courses will be opening in the coming days. So, it’s only a matter of time before golf is also available in Ontario with new strategies in place to ensure social distancing and safe golfing. Which begs the next question, how many golfers out there are physically ready?

Our first 2 episodes of golf conditioning focused on movement efficiency with some help from our friends at TPI. For this episode we will continue to pull from our TPI brain trust with a couple of videos from the TAC’s in-house TPI fitness professional Eric Bols. The first video is a mobility flow series that is loaded with great routines to get a golfer ready to hit the greens.

 

In this second video, Eric gives us some muscle activation and positional isometric drills to maintain mobility in our trunk and hips. This will help with the separation golfers strive for in developing their ‘x-factor’, which translates into power in the downswing. He finishes with a sequencing drill that helps to tie the fundamentals together for the golfer. Awesome work, thank you Eric.

 

As always, here is an example of a TPI disciple working on his movement efficiency.

This is the number 4 ranked golfer in the world, Justin Thomas, showing the benefits of a routine focused on improving his mobility and stability. In order to be able to do this drill you need to have great mobility in your thoracic spine and super stability through your trunk and hips. This is not an easy drill but working on Eric’s routines above will help you move better. If you are going to try Justin’s exercise at home, DON’T DO IT SO CLOSE TO THE POOL, if you don’t want to get wet.

Feel free to reach out to Eric or Dr. Lawrence Micheli if you have any questions on your golf conditioning preparation.

The Anatomy of the Kettlebell Swing

The kettlebell swing is a complex movement that may deserve a spot in your weekly routine. It has the potential to improve pain in populations suffering with lower back discomfort. There are, however, a few components that need to be considered for proper execution including breathing, tension/relaxation relationship, foot rooting, hip hinging, and deadlifting technique.

Proper breathing technique is paramount to get the most benefit out of this movement. The fast, forceful exhalation that couples this movement at the top helps to add strength to the spine while the fast expansion of the lungs at the bottom creates an eccentric tension in the core muscles, which also strengthens and supports the core.

The cyclical movement of the swing involves both knowing when to tense and relax the muscles needed. A neutral spine will not be kept during the swing; some neck extension is needed as well as forward flexion of the spine in order to achieve the necessary tension to catch the load.

Foot rotation is also important. Depending on what area of the foot is loaded, you can involve more inner or outer hamstring activation. Both are important during different movement phases which transitions into the hip hinge. Deeper hip hinging by pushing your glutes behind your feet will increase hamstring activity and save lower back strain during the catch.

The kettlebell swing is more than just a fast deadlift; it is mechanically different, with the shear forces transferring more anterior/superior and posterior/inferior versus the deadlift’s compressional loads superior and inferior. It is because of this movement coupled with forceful exhalation that can act to reinforce and strengthen the lower back muscles potentially alleviating muscular low back pain.

Like any complex movement in the gym, it is best performed alongside a professional that can properly break down and assess your readiness for movement and load. Some people may not be able to tolerate the aforementioned shear forces due to previous injury and tissue restrictions. Those with spinal flexion and compression intolerance will not be ready for this exercise either.

If you have any questions, please reach out to Andrea directly.

Information adapted from Dr. Benjamin Stevens, Kettlebell Science course through Somatic Senses, April 2020

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