Get The Most Out Of Your Running With Some Resistance Training
By: Brandon D’Orazio During lockdown, popular apps such as Nike free run, Couch to 5k, as well as many others, have been coming up with running workouts to help people start a new fitness journey. Getting people moving is great, but once the program reaches it’s natural end point, what do we do? How do we […]
How To Add Fitness Into Your Daily Routine
We as humans, to a lesser or greater extent, crave routine. If you are like most people, your regular routine has probably been completely disrupted as you have been required to work from home. For most people, a change or absence of routine creates more stress. The majority of the population are still struggling with […]
The Importance Of Sleep
The Importance of Sleep. Tara Postnikoff, RNCP, PTS, Coach Sleep is a key pillar in our health, wellness and athletic performance. It’s often overlooked, or put on the back burner because we perceive we don’t have time. However, sleep is something we are in control of and making changes cost very little Sleep allows the entire […]
Totum Clinic Re-Opening
We are so excited to let you know that our clinic services will be open for in-person sessions as of Monday, June 1st! This has been a long journey for all of us, but the return of in-person services is an amazing sign that we are on the right track. A big debt of gratitude […]
3 Stress Reducing Tips Fuelled By Health & Wellness
Stress Reducing Health Tip #1: Breathing – Alternate Nostril Breathing Controlled deep breathing is known to induce calm and focus. Try this exercise to help reduce stress and/or to improve mental acuity before an important task. Sitting comfortably, exhale completely and then use your right thumb to close your right nostril. Breath in slowly and […]
Totum Virtual Bingo!
To help you get ready for our eventual return to work and a more normal life, Totum has put together a challenge to focus on getting you and your immune system in great shape! Just follow the instructions below and start playing. The challenge will run for five weeks (April 27th-June 3rd). How to play: […]
How To Support Your Immune System
How To Support Your Immune System Tara Postnikoff, RNCP/ROHP, Holistic Nutritionist Book An Appointment The immune system is your body’s primary mechanism of defence, responsible for protecting you from potentially harmful invaders. It is made up of various cells, tissues, and substances including the skin barrier, red and white blood cells, microbiota, antibodies, and cytokines […]
Eating Well While Stuck At Home
Written by Tara Postnikoff, Hon B. A., RNCP/ROHP, CNP While the current Covid-19 pandemic is changing many areas of our lives and no doubt increasing our stress levels, it is also providing us many opportunities as well. Spending time at home can be a struggle, especially with the kitchen and pantry open for business 24 X 7. Here […]
Running & Core Strength
We know the “core” to be different muscles that help stabilize the spine and pelvis, but there are specific groups of core muscles that are especially important in running in Toronto and other cities. We call this the “outer unit” or “slings”. Slings are groups of muscles that cross the pelvis to create dynamic stability […]
Registering For a Half-Marathon This Year?
Are you thinking of registering for a half-marathon this year? Wondering what the key elements to a solid half-marathon training program are? Here’s Totum team member & running specialists, Victoria Lavinska’s two cents… Long Runs Goal: endurance – the longer these runs, the more you will work on your endurance, helping you prepare for race […]