• 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…

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  • 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…

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  • Totum In Action

    By Tim Irvine | Success Story

    Chuck Magwood: Father, Grandfather, Farmer, Winemaker—and More. Chuck is literally client #1 at Totum. Back in the early 90s, Chuck decided he needed some structure to his workouts in order to get the most out of the rest of his life. Wow, has he ever walked the walk! Chuck’s commitment to his own fitness and…

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  • “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…

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  • 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…

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  • 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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