Stretching vs Strengthening Muscles
Stretching vs Strengthening Tight Muscles Many people associate a feeling of muscle “tension” with a necessity to stretch that muscle. However, sometimes that muscle actually needs to be strengthened! Take a look at some of these tips, definitions and recommendations from Toronto’s top rated physiotherapists & chiropractors. Muscle Flexibility Let’s start by defining muscle flexibility, […]
New Online Training Resource
In conjunction with Trainer +, a Toronto based fitness tech firm, Totum has developed an excellent resource for exercise selection. The Totum ExerGuide is an app with an incredible selection of exercises from the basics to important post rehabilitation work. It includes: • a library of over 1,000 exercises • hi-def video demonstrations • techniques and common […]
Juicing Your Way to Health
To curb the summer heat, many of us turn to juicing or pulping for refreshment and hydration. Juicing is an easy way to assimilate all the vitamins and minerals that would normally take an hour to digest after eating fruits and vegetables. Our bodies can uptake the powerful enzymes and phytochemicals from juiced veggies and […]
Beat the Bloat: How to Prevent Abdominal Bloating
Summer is in full swing, and that means more barbecues, food festivals and eating out. It may also mean more digestive upset, and in particular, bloating. We’ve all experienced it at some point—when your stomach feels enlarged or swollen and may be accompanied by excessive gas. While bloating can be a symptom of a serious […]
Back to the Track: Three Tips To Help You Ease into Running
Ease into a manageable pace for your first few outdoor runs of the season! Now that warmer weather is upon us, here are the 3 tips you hate to hear for enjoying a sustainable season: 1) Don’t go from zero to hero, build capacity gradually. Running efficiently is key. How to start? Start by skipping […]
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 […]
Top Three Motivational Workout Strategies
That statement is so true. Every so often, it is tough to maintain the energy that existed when you started your new routine. Even dedicated folks have the potential for a funk. Whether it’s a lack of sunshine, work stress or just not enough positive energy around you, sticking with your plan can be a […]