Controlled Breathing for Optimal Performance: Part 2 of 2
Back to Part 1 How to re-establish proper breathing Exhalation • 90/90 hip bridge with balloon • 4 point stance breathing • Wall reach Inhalation • Straw inhales with awareness of sequencing • Weighted diaphramatic inhales DIY: Test your Breathing Test #1—Vital Lung Capacity • Use tape measure 1″ below sternum • Inhale / exhale • Divide inhale […]
Controlled Breathing for Optimal Performance: Part 1 of 2
“All chronic pain , suffering and disease are caused by a lack of O2 at the cellular level.” —Dr. Arthur C. Guyton, Textbook of Medical Physiology More and more, the health and fitness industry is seeing the value in mindfulness as a way to enrich our lives. A critical component of mindfulness, if not the […]
A Healthy Gut for a Healthy Brain
Can probiotics help your improve your mood, control food cravings and positively affect your mental health? When we hear the term “gut bacteria” or “probiotics” we often think about gut health, and likely bowel movements. Maybe you’ve even heard that having good gut ecology (more good bacteria than bad) will strengthen your immune system. But […]
Deadlifts: Romanian vs. Straight-Legged
Deadlifts are a great exercise for working your glutes and hamstrings. The Romanian Deadlift (RDL) tends to have more carryover to other exercises, such as powerlifting and Olympic lifting, and its benefits also extend to everyday life. RDLs are done properly by hinging the hips while keeping stability through the upper body; this facilitates strength […]
Eat According to Your Genes
Thinking about Nutrigenomix® Are you curious about individualized genetic testing for nutrition? The foods, fluids and supplements you chose in your diet will impact your performance, adaptations to training, body composition and risk of illness or injury. The human genome consists of about 25,000 genes and virtually all can exist in different forms. From eye […]
Hamstrings
The hamstrings are a group of three muscles located on the back of the thigh. They originate from the bottom of the pelvis, and insert just below the knee. Due to their anatomical orientation, they act as powerful extensors of the hip, and flexors of the knee. The hamstrings play a major role in keeping […]
Protein: Your Muscle-Recovery Bestie
Protein is a macronutrient that helps with muscle recovery, and is also an energy source. There are nine essential amino acids, which humans need, that help with muscle growth and repair. When looking at whole-food sources of protein, you want to ensure that you are getting a “complete” source of protein, meaning it contains all nine […]
Performance Running 101
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 proper […]
Nutrition for Runners, Part 1: Consistency Matters
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 […]
Having fun with fitness: power lifting, dancing and body art
In a recent CityLine appearance, Totum chiropractor Stacy Irvine shared the latest trends in workouts, discussing everything from weight lifting to body art.