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: […]
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 […]
Upcoming Summer Events: Youth Performance Camp Registration
Youth Training. when done correctly, can make a huge difference in athlete performance and resistance to injury. Registration is now open for our 2018 summer youth performance camp running from Aug 13–17. This year we will be returning to the York School Senior school for the morning portion of the day and then complete the day […]
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 […]
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 […]
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 […]
A Runner's Smoothie
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 natural […]
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 […]