• 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…

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  • 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…

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  • Hamstrings

    By Phillip Howell | For your Info

    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…

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  • 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…

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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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  • In a recent CityLine appearance, Totum chiropractor Stacy Irvine shared the latest trends in workouts, discussing everything from weight lifting to body art.

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  • In January, Totum chiropractor Stacy Irvine made a guest appearance on CityLine to explain how to incorporate cardio, strength and mobility into your workout and why all three are important.

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  • We all know that the leg bone connects to the hip bone, but did you know that your primary hip bone also connects to your diaphragm? Diaphragm 101: The diaphragm is our primary breathing muscle. It is a dome shaped muscle situated at the bottom of the rib cage that functions by depressing downward like…

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