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  • Performance Running 101

    By Katie Snowden, Physiotherapist | Fitness, Tips

    Do you want to run faster? Are you stuck in a training or racing rut? Have your times recently remained stagnant? Totum Physiotherapist and competitive runner Katie Snowden provides you 3 key tips to improve your speed and performance.   Midfoot / Forefoot Running A tremendous amount of research has been conducted to determine the…

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  • A Runner’s Smoothie

    By Tara Postnikoff, Reg. Sports Nutritionist | Fitness, Resources, Tips

    Try this recipe for an excellent source of energy – ideal to pair with running and other distance sports. Let us know what you think.   1 scoop of your favourite protein powder protein is critical for repair of muscle tissue. 1 beet beets add amazing colour, but have also been shown to contain a…

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  • Nutrition for Runners, Part 1: Consistency Matters

    By Tara Postinkoff, Sports Nutritionist | Fitness, Tips

    If your diet is horrible on a day-to-day basis, then you can’t maximize your training performance, and thus your race results will suffer. Starting a running program requires extra attention to good foods day in and day out, due to the extra demands you are placing on your body. Your muscles, joints, tendons, ligaments, blood…

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  • That statement is so true. Every so often, it is tough to maintain the energy that existed when you started your new routine. Even dedicated folks have the potential for a funk. Whether it’s a lack of sunshine, work stress or just not enough positive energy around you, sticking with your plan can be a…

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  • When it comes to motivation, most of our barometers are running pretty high at this time of year. Imagine what we could achieve if we could harness that same drive all year long?! Here are a four tips to keep you on track beyond the resolution season. 1. Find The Right Gear With those shiny…

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  • Have you signed up for gym membership or consulted with a nutritionist to kick off your 2016 fitness goals? Awesome! You’ll soon be feeling strong, svelte and generally more fabulous. Yes, I have absolute faith you can do it. But be warned. Achieving success in the gym can wreak havoc on your closet! As a…

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  • 5 Simple Nutrition Tips, Part 2

    By Tara Postnikoff | Tips

    Pack Snacks! If you are trying to stay healthy then plan ahead for daily snacks. Mixing veggies and protein or veggies and a healthy fat will provide an energy boost between meals, without a spike in blood sugar. Avoid breads and baked goods and try 1-2 cups of veggies and a 1/3 cup hummus or…

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  • 5 Simple Nutrition Tips, Part 1

    By Tara Postnikoff | Tips

    Help control inflammation through your diet. Face it: training is hard on the body with all that pounding our muscles, joints and ligaments face a lot of stress. Too much stress leads to inflammation in the body, which over time can lead to injury. Add anti-inflammatory foods to your diet daily, such as ginger, turmeric,…

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  • Help control inflammation through your diet. Face it: training is hard on the body with all that pounding our muscles, joints and ligaments face a lot of stress. Too much stress leads to inflammation in the body, which over time can lead to injury. Add anti-inflammatory foods to your diet daily, such as ginger, turmeric,…

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