Categories
Fitness Promotions

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:

  1. Get your Totum bingo card by downloading it here.
  2. Complete five activities in one week. Complete a row, a column or diagonal and you get a Bingo. One bingo per week only
  3. Let us know you you have a BINGO by emailing roxstudio@totum.ca or kingstudio@totum.ca.

Extra points:

  1. Post on Instagram and tag 3 friends. Use #TotumBingo and #TheTotumApproach
  2. Challenge three friends or family.
  3. Post a picture or video of you working on one part of the card
Categories
Fitness For your Info King West Performance Recommendations Tips

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 are 5 tips for eating well while trapped at home.

  1. Create a schedule.  We do better with schedule and routine in our lives and if we stick to this, it can set us up for success.  This means a sleeping schedule, an exercise schedule and you got it, an eating schedule.  Write down your meal times and keep this visible so that the kitchen is off limits except for meal time.
  2. Stock your fridge and pantry well.  If you have a well stocked fridge and pantry it becomes easy to make healthy, nutritious and tasty meals with ease.  Make a menu plan for the week and then make a shopping list before heading out to do your grocery shop.  If eating and cooking at home is new to you, this might feel like a challenge.  A good example of key nutritious staples are cans of organic beans.  You can create a quick chilli or boost a soup or salad with extra protein and healthy complex fibrous carbs.
  3. Prepare a veggie bucket.  Before putting your produce away, take and extra few minutes to wash and chop veggies for easy snacks and use later.  Put them in an air-tight container and then they are there if you need a quick something to munch on or prepping a quick meal.  We often want the easy choice of we are tired and stressed and this allows us to make healthy choices more frequently. These good, nutrient dense options will help support our immune system, our brain and will help us feel better.
  4. Stay Hydrated.  There is a good chance you are not hungry but are actually thirsty.  Have a glass of water or cup of tea and then re-evaluate your desire for food. Adequate hydration is key for a healthy body and allows for the transport of nutrients and elimination of waste products.
  5. Distract yourself.  If you start to feel peckish and its not time to eat, add some simple quick movement to get you up and out of your chair.  This will help boost your feel good hormones and settle that need to snack.  Try 20-30s of jumping jacks or burpees.

If you have more questions about what to eat or how to meal plan at this time, reach out to our amazing team of nutritionists and naturopaths.  Now is a great time to focus on your overall health and wellness.

 

Categories
Fitness For your Info King West Performance Recommendations Resources Tips

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 during movement. Three of these slings are particularly important in running: 

Anterior Oblique Sling (AOS)

  • AOS = Hip adductors + internal obliques of the same side + opposite external obliques
  • During the swing phase of running, the hip adductors help bring the hip into flexion (knee up to chest), and the internal obliques of the same side + opposite external obliques rotate the trunk towards the flexed hip, creating stability through the pelvis.
  • Exercise to work on AOS: Dead Bug, 1X10

Posterior Oblique Sling (POS)

  • POS = gluteus maximus + opposite latissimus dorsi
  • During the push-off phase of running, the gluteus maximus pushes the hip into extension to propel the body forward while the opposite lattissimus dorsi pulls the shoulder into extension (pulls the elbow back), creating stability through the pelvis.
  • Exercise to work on POS: Bridge with alternating knee extension while pushing down into the ground, 1X10

Lateral Sling (LS)

  • LS = gluteus medius + opposite hip adductors
  • During the stance phase of running, the gluteus medius engages to stabilize the pelvis/hip/knee while the opposite hip adductors engage to begin the swing phase, creating stability across the pelvis
  • Exercise to work on LS: Side plank 3X30sec

A strong core allows for more efficient limb movement (i.e. less energy wasted). Adding these exercises to your strengthening programs in Toronto can therefore increase your running efficiency, helping you prevent injuries and improve your performance!
If you’re training for a half-marathon in Toronto, or looking to extend your running exercises further, check out our most recent blog post from Victoria, one of our Top Rated Physiotherapists recent blog here: https://www.totum.ca/half-marathon-training/
Looking for programming & training advice during these times? Totum is offering Virtual Training & Programming Services Here!

Categories
Fitness For your Info Performance Recommendations Resources

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 day
  • Pace: these should be performed at a slower pace, i.e. this should be a long, but “easy” run
  • These runs will build up throughout your program
  • For a half-marathon (21.1km), you can work up to 18-19km in your long runs – the idea is to run for a similar amount of TIME as race day, so, given the slower pace, your 18-19km run time should approach your race time

Speed Work

  • Goal: increase your speed, improve your cardiovascular performance (get your heart stronger!)
  • Pace: 5-10km pace, i.e. fast, but not so fast that you’re gassed out and can’t continue
  • Start with an easy pace 1km
  • 2 ways to work on speed:
    • Speed intervals – either by distance or time (e.g. 5X400m or 5X2min), separated by either walking/light jogging intervals
    • Tempo runs – continuous run with a gradual build-up to a 10km pace in the middle (holding that for 1-2 min) and then gradually slowing back down

Hills

  • Goal: improve your hill running technique (as this is different than running on a flat surface), improve your cardiovascular performance (get your heart stronger!)
  • Pace: try to maintain pace while going uphill, increase pace while going downhill (you want to use the advantage of the decline to get some quick mileage in)
  • Start with an easy pace 1km (flat)
  • 2 ways to work on hills
    • Hill intervals: intervals of short (steep-ish) hills (running up and down), separated by running flats
    • Hill endurance: longer intervals of small-incline hills, separated by running flats

Technique

  • Goal: improve running efficiency (improve performance, decrease risk of injury)
  • Use a run/walk program to work on technique – this will give your body a chance to get used to the new technique with a decreased risk of injury
  • Examples:
    • Increased cadence (170-190 bpm), i.e. smaller steps
    • Decreased noise, i.e. being “light on your feet”
    • Running barefoot (on a treadmill)

Cross-training

  • Goal: get your body working different muscle groups to allow an “active” recovery from running, helping muscles be more adaptable
  • Ideally another cardiovascular activity (e.g. cycling, swimming, etc)
  • Yoga and Pilates are also good complements to running as these activities focus on core strengthening and stretching

Rest Days

  • Goal: allow your body to recover from your week’s workouts
  • You could also do an easy yoga class on rest days

Here’s an example of a balanced and gradual half-marathon program :
 

Week/DayDay 1Day 2Day 3Day 4Day 5Day 6Day 7
RestSpeedX-trainHillsX-trainTechniqueLong
Week 1Rest5X400mX-train1X100mX-train30min 1R/1W8km
Week 2Rest30 min tempoX-train2X100mX-train30min 2R/1W10km
Week 3Rest6X400mX-train3X100mX-train30min 3R/1W5km race
Week 4Rest35 min tempoX-train4X100mX-train30min 4R/1W11km
Week 5Rest7X400mX-train5X100mX-train30min 5R/1W13km
Week 6Rest40 min tempoX-train6X100mX-train30min 6R/1W10km race
Week 7Rest8X400mX-train7X100mX-train30min 7R/1W14km
Week 8Rest45 min tempoX-train8X100mX-train30min 8R/1W16km
Week 9Rest9X400mX-train9X100mX-train30min 9R/1W15km race
Week 10Rest50 min tempoX-train10X100mX-train30min 14R/1W18km
Week 11Rest10X400mX-train10X100mX-train30min continuous19km
Week 12Rest30 min tempoX-train3X100mX-train30min 1R/1W21.1km race

 
Want a half-marathon program that is tailored to your specific needs/level of experience? Come see one of Totum’s running specialists to get a detailed running assessment and step-by-step plan to help you reach your running goals!

Categories
Fitness Promotions

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 at Totum Performance (1073 Yonge Street, 2nd Floor).
Earlybird pricing is available before June 15th at $399 + HST. Regular price will be available from June 15th at $449 + HST. For full camp information, you can see all details here.
If you are ready to register, you can do so through this link.
Please contact us at 416.928.2108 | yongestudio@totum.ca if you have any questions.
Here’s to a great summer ahead!

Categories
Fitness For your Info

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 by exhale to get %:
< 60%: low
60-80%: average
80–120%: great

Test #2—CO2 Tolerance Test

Bolt Test
• < 20: very intolerant
• 20–30: low average
• 30–40: average
• > 40: ideal
Exhalation Test
• 60 sec is ideal


The Bohr Effect

Carbon dioxide creates an acidic environment in your blood that allows hemoglobin to release to the muscles and cells. You need carbon dioxide in your blood to optimize cellular function!
Hyperventilation > 16 breaths/min at rest eliminates too much CO2 to allow oxygen use.


The Role of the Nose and Nasal Breathing

Nasal breathing can increase breathing efficiency and recovery because:
• Respiration is slowed, allowing for more CO2 present in blood stream
• Smaller orifice forces body to find better positions to get full breaths
• Diaphragm will have to work harder on inhale through smaller orifice to get enough oxygen
• Nitric Oxide used in many metabolic reactions is released from sinuses for use
• Nasal breathing can be indicative of metabolic shift in training

Categories
Fitness Tips

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 and power through the gluteals and hamstrings.
To perform RDLs correctly, start with the weight on the floor; keep it pulled tightly to the body while maintaining a flat back. Soften the knees and push the hips far back, until your hamstrings are stretched. Finally, extend the hips by squeezing your butt as hard as you can and return to the starting point.
The Straight-Legged Deadlift has some subtle differences from the RDL—however, I would say this method is preferred for more aesthetic reasons, as it develops hamstrings, lower back and glutes. Straight-Legged Deadlifts are usually used with a higher volume of reps, to put as much tension on the hamstrings as possible.
For all personal training inquiries, contact us directly.

Categories
Fitness Tips

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 foot strike mechanics during the running gait. Heel striking often results in overstriding, overuse of the soft tissues of the shins, and decreased efficiency of the stride due to the deceleration that occurs with every step. By transitioning to a midfoot or forefoot strike, runners will naturally land closer to their bodies and be lighter on their feet. This, in turn, will decrease the stress on the musculoskeletal system, reduce the risk of common running-related injuries such as shin splints, and conserve energy to help boost performance. The transition from heel to midfoot or forefoot striking will not happen overnight, and is something that takes practice. Start by skipping in place for 1 to 2 minutes, focusing on being as light on your feet as possible. Then practice the midfoot or forefoot technique over shorter running intervals during weekly training runs. You should aim to steadily increase the time and distance of this new foot strike pattern by 5% per week.
Increase Cadence
Overstriding is a common trend among runners, wherein the foot lands well ahead of the hips at the time of impact. Runners who overstride often heel strike (as discussed above) and take fewer steps per minute. In other words, overstriding results in a lower cadence. A lower cadence is often associated with heightened braking forces, slowing you down and making you more prone to injury. Ideally, a runner should aim to take 180 steps per minute. Increasing your cadence should be done progressively. Runners should aim to hit the new cadence target during short intervals throughout their runs and build from there.
Strengthening Exercises
I often ask my running clients and friends “Are you doing any core work? Do you have a strengthening routine?” More often than not, the response I receive is “I just like to run.” Regular stability and strengthening exercises are a must in a runner’s training program, to prevent injuries and improve performance. Exercises targeting core stability, glute strengthening, and upper/lower body conditioning should be performed 2 to 3 times each week. One exercise that I consistently prescribe is the single-leg partial squat. Frequently, runners demonstrate poor form, letting their knee collapse inward during the lowering phase of the movement. This is usually the result of weak glutes, and is a common source of running-related injuries. Developing correct biomechanics during specific functional exercises such as the single leg partial squat will carry over to maintaining proper form during the running gait. This will inevitably enable an athlete to run longer and faster, both pain- and injury-free.
Katie is available for Running Gait Assessments and the development of running-specific strengthening programs. Contact Totum to book your appointment today!

Categories
Fitness Resources Tips

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 source of dietary nitrates which, have a positive affect on blood pressure and cardiovascular health as a vasodilator. They may improve running performance.
1 stalk celery
celery is a natural source of sodium, and as runners you might need a little extra, especially if your diet is fairly natural.
2 cups spinach
a source of the mineral iron, which helps deliver oxygen to the cells. Iron is often low in new runners and women.
1 cup strawberries
a source of carbohydrates to help with glycogen replacement. Also a source vitamin C and antioxidants, which can help combat any additional oxidation caused by running.
½ lemon
an acidic ingredient to increase the absorption of the iron from spinach. Also a natural preservative to reduce oxidation (and discolouration) of the smoothie.
1 tbsp chia seeds
a good source of Omega-3 fatty acid, which is beneficial for decreasing inflammation and boosting the immune system, as well as joint lubrication and shock absorption. Chia seeds will also help with hydration as they have a propensity to store water.
3 cups water

Categories
Fitness Tips

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 and mind all need a lot of nutrients to support your running program. Failure to eat properly will not only decrease your energy and your running performance — it will increase your risk of injury and illness and impair your recovery from workouts, injury and illness.
What can you do about it?
1. Hydrate: water is key for the transport of nutrients and the elimination of waste products. It will help with joint lubrication and shock absorption as you pound those miles and it will help maintain heart rate while improving performance. Aim for 2 to 3 litres per day, and around 500 to 750 millilitres per hour while running.
2. Eat your Veggies! Vegetables might not feel like the stars of the show, but they will help you perform like one. Vegetables offer the vitamins, minerals, fibre, bioflavanoids and phytonutrients that you’ll need to have to succeed in your running goals. As a runner, aim for 7 to 10 tennis-ball-sized portions of vegetables per day to give you the nutrients you need to keep your body strong and healthy. As a runner, you need more micronutrients than those less active then you.
3. Don’t count calories, eat calories that count! While calories count, quality matters more. If you only focus on the macronutrients, your diet may be missing in the micronutrient department — which will increase your risk of injury and illness. Aiming for real foods — including vegetables and fruits, lean meats, starchy carbohydrates (such as legumes, lentils and squashes) as well as whole grains, and healthy fats such as olives and avocados — will help ensure you are well nourished.