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Meet a Totumite

If Man Invented the Wheel, Woman Invented Spinning

The past, present, and future of RPM Stationary Cycling
Early mornings at 2 Roxborough Street East aren’t your typical wake-up-and-smell-the-coffee days. In fact, they’re quite the opposite. At 6:10 am sharp, ambient beats flood the area as early risers eagerly make their way into Totum’s spin studio. Spin bikes are aligned in front of mirrors so riders can watch themselves grind out to “spinologist” Shelby Pilot’s groovy beats. Spinners take their place on the bikes, and at the cue of Shelby’s battle cry, they lift off their saddles for a 45-minute intensive cardio experience.
With today’s abundance of spin classes at every corner of the city, you’re probably wondering where this fitness phenomenon originated. Tilt your head and look west to the coast of sunny Malibu, California. It’s the early 1990s: palm trees sway in the breeze, light illuminates around you a spectrum of colour made up of the turquoise ocean, taupe and pink stucco, shiny sports cars, and spandex that unapologetically defines the lean curves and bulging muscles of the west coast’s fitness aficionados.
I’m already overwhelmed with images of neon MTV intros, Zach Morris’s perfect hair (Saved By The Bell), and can even hear the melodramatic, Chihuahua-like whining of Tori Spelling (Beverly Hills 90210). You, among a pilgrimage caravan of Angelinos (residents of Los Angeles), make your way into a fitness studio for a new-wave cardio endurance class, respectfully called Spinning. Why “Spinning”? Well, baby, it’s a rush and will leave even the toughest athlete spun.
“Before Gunner Peterson was whipping J-Lo and Kardashian butts, his butt was spinning with me,” Shelby says. “Before Bob Harper was leading the Biggest Losers to fitness victory, he was spinning with me.”
If you don’t know Shelby, pique your curiosity and poke your head into Roxborough studio. Don’t let her smile and love of kittens fool you—she’s a powerhouse and will not take no for an answer. And rightfully so.
Shelby’s background as a triathlete and co-founder of high-endurance RPM stationary cycling has earned her accolades in California’s fitness industry. Developed with South African cyclist “Johnny G” (Jonathan Goldberg), spinning quickly became known across the state as one of the best aerobic group fitness classes. In 1994, Penelope Green wrote for the New York Times that not only was spin class “sexy,” but also terrifying, due to the whirling sounds of pedals in a perpetual state of inertia. On the door of the RPM studio, Shelby posted a sign reading, “If you become uncomfortably overheated, please remind yourself to activate your exhaust system. (Signed) The Grim Reaper.”
 

But the spinning magic didn’t begin in the ’90s. The first spin studio emerged in the late ’80s in Santa Monica. Santa Monica was a seedbed for such celebrities as Kylie Minogue and Michael Hutchence. In addition to pop music superstars, Shelby also led the likes of the Super Bowl XXIV champions. It’s quite the image—and this craze continued on to garner the attention of fitness expert and weight loss author Susan Powter. In her 1994 publication Stop the Insanity, Powter describes her first spin experience with Shelby. She writes,
 

I’m telling you, I’ve seen lots of things in the last couple of years, but this kind of strength, endurance, and cardiovascular fitness level I’ve never seen in the likes of—don’t even ask how perfect her body was…the kind where you can see every muscle, toned, tanned, and lean…I had to accept the fact that I was one big weenie next to this woman—not easy to do when you are a “fitness expert” blasting all over the TV and are kind of recognizable.

 
Evidently, spinning is no easy feat, even for a television fitness star or a heavyweight professional football player. But, as Shelby adds, this was at a time when spinning was not the commodified product it is today. With the rise and influence of social media and image-sharing platforms like Instagram, fitness culture has changed. We often only see the final product—fit bodies and heavily branded studios—but general health and wellness is a holistic process where you experience the good and the bad, not a curatorial assemblage of what appears best for 1,000 likes and 100 new followers.
So what’s in store for the future of spinning? “We created the wheel. Why change a good thing?”
Wanna sweat? Spin classes run:
Mondays and Wednesdays at 6:30 am with Amy Goldberg;
Tuesdays and Thursdays at 6:15 AM and 10:15 AM; Saturdays at 9:05 AM with Shelby Pilot;
Sundays at 9:30 am with Amy
Classes held at 2 Roxborough Street East | All levels welcome | Sign up online

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Tips

Juicing Your Way to Health

To curb the summer heat, many of us turn to juicing or pulping for refreshment and hydration. Juicing is an easy way to assimilate all the vitamins and minerals that would normally take an hour to digest after eating fruits and vegetables.
Our bodies can uptake the powerful enzymes and phytochemicals from juiced veggies and fruits in only 15 minutes. Rich in vitamins A, C and E, along with minerals like iron, potassium, iodine, magnesium and selenium, juices are incredibly easy to digest, saving the body much time and energy. It allows for the body to rest while detoxifying and cleansing itself.

In with the Good, Out with the Bad

Our cells are composed mainly of water. Juicing, along with ideal water intake, aids to replenish lost fluid on a hot day, provides the body with the necessary vitamins and minerals, alkalizes our body (for ideal PH balance) and is vital for proper immune and metabolic function. Furthermore, juicing is rich in chlorophyll, a unique structure that enhances the body’s ability to produce hemoglobin. Raw juice has a laxative effect, which aids the body in detoxification. It rids the body of unwanted toxins in the digestive tract and colon. It has been known to restore an unbalanced metabolism, stabilize mood, clear the skin, and generally make one feel lighter.
Juice is rich in antioxidants, which counteract the free radicals that can cause cellular damage, aging and susceptibility to cancers. Yes, raw juice contains natural sugars, and may not be suitable for all individuals (considerations include diabetes, hypoglycemia and metabolic issues), and should always accompany a well-balanced diet. The sugars that are typically found in raw juices are bundled from the fruits and raw veggies that are rich in enzymes, vitamins, minerals and other phytochemicals. You won’t find these in refined sugar, e.g. store bought juices, soft drinks, candies and pastries; these natural sugars will deliver energy without the nasty chemicals or fat. That said, juicing alone is not ideal for your overall health and wellness. As juicing diets are complex in nature, they should be done under the supervision and guidance of a health care provider (a naturopathic doctor or a registered nutritionist).

Juicing versus Pulping

Raw juicing or pulping is best, for these contain “life force,” a living power that is present in all living plants. This force is a natural, vital quality that is lost when juices are processed and stored. In pulping, the fibre of the fruits and vegetables is blended into the drink. When fruits and veggies are pulped, their fibre is retained, along with their incredible vitamins, minerals and phytochemicals, much like in juicing.
Personally, I prefer pulping to juicing, as the fibre (cellulose, pectin, lignin an hemicellulose) is the powerhouse ingredient for lowering cholesterol, and reducing the risk of heart disease and cancers. It binds onto unwanted toxins and detoxifies the body, works to keep you feeling fuller for longer, and balances blood sugar irregularities. Moreover, insoluble fibre assists in colon health, and works to maintain ideal body composition and a healthy waistline!
Tip: green juices are best consumed through a straw. Blends that are made with dark leafy greens, lemons or beets contain pigments that can build up on your tooth enamel and can stain your smile.
Recipes
Serving size for 2
Detox Tonic
• 3 fresh dandelions (roots and leaves)
• 2 radishes
• 1 handful of watercress
• 1 handful of arugula or kale
• 1 apple
• 1/2 lemon
• 1/2 inch of ginger root
Cucumber Chiller
• 1 cucumber
• 2 cups green grapes
• 1 handful of fresh mint
• 2 apples
• 1/2 lime
For optimal results, juice with organic and local produce and consume the juices as soon as they are prepared.

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Resources Tips

Beat the Bloat: How to Prevent Abdominal Bloating

Summer is in full swing, and that means more barbecues, food festivals and eating out. It may also mean more digestive upset, and in particular, bloating. We’ve all experienced it at some point—when your stomach feels enlarged or swollen and may be accompanied by excessive gas. While bloating can be a symptom of a serious digestive issue, it is usually associated with diet and lifestyle habits or irritable bowel syndrome (IBS) (1,2). When was the last time you felt bloated? How did you manage it? Sometimes the best treatment is prevention. Here are a few tips to help prevent that uncomfortable symptom of bloating.
Culprit Foods
The first thing to look at is your diet. Certain foods can increase the production of gas in your digestive system, resulting in bloating. One food in particular is artificial zero calorie sweeteners (3). They are not absorbed in the small and large intestine (which is why they are zero calories), but can still be fermented by gut bacteria and produce gas. Other similar foods include beans, legumes and dairy, which are high in FODMAPs (fermentable oligo, di- / mono-saccharides and polyols), an acronym for short-chain carbohydrates that are also poorly absorbed and can cause bloating.
Food Intolerances
Apart from foods that may directly increase gas production, other foods may trigger an immune response, often delayed 2–3 days, and produce low-grade inflammation in the gut. These foods are termed food intolerances and can cause a number of symptoms, including bloating. Following a strict elimination diet may help identify food intolerances specific to each person. However, if not done properly, a general elimination diet may not identify all food intolerances. Another option is completing a Food Sensitivity Test, which measures IgG immune antibodies in your blood, which are specific to certain foods. Avoiding elevated IgG foods in addition to high FODMAP foods may help get bloating under control (4,5).
Probiotics
It has been shown that probiotics have immunomodulatory effects and may help reduce inflammation. As such, if the ratio of “good” bacteria, aka probiotics, to “bad” bacteria is imbalanced, it may lead to inflammation in the digestive system and symptoms such as bloating. Certain probiotic strains have been well studied, and it seems some work better than others in helping reduce distension and gas (6). When it comes to a probiotic supplement, the key is quality over quantity, and making sure it has the appropriate strains in the right ratios. Although, sometimes supplementing with probiotics isn’t enough to rebalance gut flora. In these cases a digestive restoration protocol, alternating anti-microbial herbs and probiotics, may help reset the digestive system and reduce or eliminate symptoms.
Managing Stress
Our fast-paced lifestyles have us reaching for quick meals and eating on the run. The combination of processed food and high stress can take a toll on digestion. When your body is in “fight or flight” mode, aka stress response, it focuses its energy towards muscle and cognitive function instead of digestion. Altering the “gut–brain” axis, experiencing stress can lead to constipation, diarrhea, gas and/or bloating (7). Therefore, taking time out of your day to de-stress with yoga, a run, acupuncture, a 5 minute meditation or just putting your phone down during meals and focusing solely on eating may help support digestive function and prevent symptoms such as bloating.
Overall, the causes of abdominal bloating are multifactorial, but some factors may include what you eat, how you eat and your gut microbiota.
Sources
1. Agrawal, A. Whorwell PJ. (2008). Review article: abdominal bloating and distension in functional gastrointestinal disorders-epidemiology and exploration of possible mechanisms. Aliment Parmacol Ther, 27(1), pp. 2-10.
2. Iovino, P. Bucci, C. (2014). Bloating and functional gastro-intestinal disorders: where are we and where are we going?. World J Gastroenterol, 20(39), pp. 14407-19.
3. Johnson, D.A. (2010). Belching, bloating, and flatus: helping the patient who has intestinal gas. Medscape.
4. Halmos, E.P., Power, V.A. (2014). A diet low in FODMAPs reduces symptoms of irritable bowel syndrome. Gastroenterology, 146(1), pp. 67-75
5. Drisko, J., Bischoff, B. (2006). Treating irritable bowel syndrome with a food elimination diet followed by food challenge and probiotics. J of Am College of Nutrition, 25(6), pp. 514-22.
6. Schmulson, M., Chang, L. (2011). Review article: the treatment of functional abdominal bloating and distension. Alimentary Pharm & Therapeutics, 33(10), pp. 1071-86.
7. Konturek, P.C., Bronzozowski, T., Konturek, S.J. (2011). Stress and the gut: pathophysiology, clinical consequences, diagnostic approach and treatment options. J of Physiology and Pham, 62(6), pp. 591-599.

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For your Info Resources

The Stress Response

There are two main divisions to our nervous system: the sympathetic and parasympathetic. There is also a third known as the enteric system, but for clarity’s sake, we’ll leave that division out of this conversation.

Fight or Flight? Or Rest and Digest?

Our sympathetic nervous system is our “fight or flight” response, which is the predominant neural output when we exercise or feel stress at work. The sympathetic response can accelerate heart rate, increase muscular tone, decrease motility of the gastrointestinal tract, and increase sweating and blood pressure, as well as secretion of the hormone known as adrenaline (to name a few). An instance of increased sympathetic output means redirecting blood from our abdomen and organs out to the peripheral muscles and skin—whereas the parasympathetic nervous system is responsible for our “rest and digest” response.
An increase in the parasympathetic response will have the opposite effects, where muscles relax, heart rate and blood pressure decrease, and gastrointestinal tract motility increases and triggers the release of digestive juices/enzymes. Basically, blood returns to the abdomen to allow for proper functioning of the GI tract and visceral organs.

From Troglodytes to Cosmopolites

The sympathetic response, ie. fight or flight, was a necessary adaptation to human evolution. If our ancestors came across a bear or a tiger in the wild, they would need a fast response to deliver blood to their peripheral muscles and increase their cardiac output, so that they could either run away or fight for survival. Fortunately for us Torontonians, having an interaction with large wild animals that can easily kill us isn’t a reality. However, just because we now live in an industrialized society doesn’t mean that we aren’t affected by an increased sympathetic response.

 
Our society has made survival a lot easier due to modern healthcare and plumbing, but life has certainly become far more complicated than ever before. Between mortgage payments, paying off student loans, deadlines at work, tending to children or parents, et cetera, life has become far more mentally and emotionally complex. This sympathetic stress response in our body is the exact same as the stress response we would have trying to survive in the wild. Although none of the examples listed require physical work, the mental strains of these examples have physical manifestations.

De-stress for Success

In my daily practice, I consistently see personal training clients and osteopathic patients who are seemingly “stuck” in the sympathetic stress response. The byproduct of this is weight gain and/or extreme difficulty losing weight, high blood pressure and heart rate, difficulty digesting a variety of foods, constipation or diarrhea, insomnia, hormonal fluctuations and more. The good news is the human body has all the built-in remedies it needs to self-heal and self-regulate; sometimes it just needs a bump in the right direction.
All of the stress responses listed above can be improved by daily exercise, meditation, avoidance of sugars and heavily refined or processed foods, and avoiding sitting for extended periods of time. On top of these healthy lifestyle changes, an occasional tune-up from a skilled manual therapist will also help to decrease the sympathetic response and increase parasympathetic output.

When it comes to our health, there is no magic pill that will cure all ailments, but there are some manual manipulations that can be done to promote calming of the nervous system and improved quality of sleep. In doing so, the body can process and begin healing the ailments produced by the stress response so many of us suffer from.