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# Totum Life Science

Your Expert, Health, Wellness & Performance Team

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## Posts

- [A Micro Approach To Remarkable, Satisfying Habit Chage](https://totum.ca/a-micro-approach-to-remarkable-satisfying-habit-chage/) - By Tim Irvine, MSc. In March 2022, I wrote an article about ‘embracing micro’. In short, it was a workout approach that suggests anything is better than nothing, and that even five minutes of activity can be helpful for you. Fast forward to today where the concept has deepened, grown roots, and spread to other
- [Power-Packed Nuts: Protein Secrets Revealed](https://totum.ca/power-packed-nuts-protein-secrets-revealed/) - Dr. Tamara Kung, ND Our bodies contain thousands of proteins that are the stuff of life and help create, maintain, and rejuvenate every inch of us, from our hair, skin and nails, to our muscles, and even our bones. This is why it’s important to be mindful of our protein quantity and quality! Many of
- [Unlock Vibrant Health with the Simplest Nutrition Rule](https://totum.ca/unlock-vibrant-health-with-the-simplest-nutrition-rule/) - Simplify your nutrition strategy: Increase your daily intake of colorful fruits and vegetables to boost micronutrient levels and overall health.
- [How Intermitent Fasting Can Help You.](https://totum.ca/how-intermitent-fasting-can-help-you/) - By Dr. Tamara Kung, ND Intermittent fasting is a popular topic of conversation in the health and wellness realm, and with that, there is also confusion. The reality is, this is not just a trend, but an actual skill many of us can use to better our health. I say this is a skill because
- [Gut Health For Your Mental Health](https://totum.ca/gut-health-for-your-mental-health/) - The second most important structure in your body for mental health! Tamara Kung, NDNaturopathy Many of us are looking for ways to boost our brains to support mental health as well as to prevent neurodegenerative diseases like dementia. But did you know that you may have an untapped source of treating the root cause of many
- [How To Support Your Immune System](https://totum.ca/how-to-support-your-immune-system/) - How To Support Your Immune SystemBy: Tara Postnikoff, RNCP/ROHP, Holistic NutritionistBook An AppointmentThe immune system is your body’s primary mechanism of defence, responsible for protecting you from potentially harmful invaders. It is made up of various cells, tissues, and substances including the skin barrier, red and white blood cells, microbiota, antibodies, and cytokines (cell signalling
- [Running & Core Strength](https://totum.ca/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
- [How To Add Fitness Into Your Daily Routine](https://totum.ca/how-to-add-fitness-into-your-daily-routine/) - We as humans, to a lesser or greater extent, crave routine. If you are like most people, your regular routine has probably been completely disrupted as you have been required to work from home. For most people, a change or absence of routine creates more stress. The majority of the population are still struggling with
- [<strong>Score Yourself On These Four Pillars Of Clean Living: Part 2</strong>](https://totum.ca/score-yourself-on-these-four-pillars-of-clean-living-part-2/) - By Dr. Tamara Kung, ND In part 1 of our Four Pillars Of Clean Living, we covered Real Food (Pillar 1) and Antioxidants (Pillar 2). These benefits are critical for both physical and psychological well-being, as well as overall performance regardless of what you are doing. We asked you to score yourself on the first two pillars,
- [This Kind Of Morning Nutrition Can Help You Thrive](https://totum.ca/is-your-morning-drink-like-this-one/) - By Tim Irvine and Tamara Kung ND My morning meal has evolved dramatically over the years. For the first 25 years of my life, I was religious about frozen from concentrate orange or apple juice, toast with a bunch of jam, and some sort of cereal. The latter was usually a ‘healthier’ options like Corn
- [Can Your Fitness Handle These Baselines?](https://totum.ca/can-your-fitness-handle-these-baselines/) - By Tim Irvine There are many ways to be ‘fit’, but general fitness is important for ‘moving as young as possible’ for as long as possible. And it’s not just about moving well when you are over 40. Think about a toddler in a full, deep squat and then that same child as a 10-year-old.
- [Can You Move Enough to Run Safely?](https://totum.ca/can-move-enough-run-safely/) - The joy of running is that it's easy to throw some shoes on and go for a run! We all know how to run (even when some of us look goofy doing it), but should we all be running? As a physiotherapist, there are a few things that I always assess when I see a
- [Fast and Female: Inspiring Our Future Athletes](https://totum.ca/youthtrainingworkshop/) - On Saturday October 13th, Totum welcomed the North Toronto Huskies Basketball program for a two-hour session of exercise and training workshops. We had over 50 participants aged 10-12 and the programming was partnered with Fast and Female, a non-profit organization that brings female Olympians together with young female athletes. These athletes are inspired to pursue
- [Totum In Action](https://totum.ca/totum-in-action/) - 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
- [New Online Training Resource](https://totum.ca/totum-exerguide/) - 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
- [How Is Your Internal GPS?](https://totum.ca/the-internal-gps/) - Did you know that you have an internal GPS? It allows you to orient yourself in space, respond to changes in the environment, and move through life. Running, picking up your kids, lifting weights, balancing, and even resiliency to stress are affected by this mapping function of the brain. Better maps result in better movement
- [The Stress Response](https://totum.ca/stress-response/) - There are two main divisions to our nervous system: the sympathetic and parasympathetic. There is also a third known as the enteric system, but for clarity's sake, we’ll leave that division out of this conversation. Fight or Flight? Or Rest and Digest? Our sympathetic nervous system is our "fight or flight" response, which is the
- [What Is Sport-Specific Training for Young Athletes?](https://totum.ca/sport-specific-training-young-athletes/) - Does your program train for [insert any sport here] specifically? It’s a common question from players and parents. The short answer is yes, but perhaps not for the reasons you may think. Sport-specific training is really just training. There are certain areas of focus that are important, such as power for power sports and endurance
- [Shoulder Injuries in Tennis Players](https://totum.ca/shoulder-injuries-in-tennis-players/) - Overview: Shoulder injuries are repeatedly seen to impact the careers of tennis players at all levels of play. The shoulder complex comprises 4 different joints, each contributing to the great amount of mobility and stability seen during complex shoulder movements. When this delicate equilibrium between mobility and stability is compromised, the shoulder is vulnerable to
- [Protein: Your Muscle-Recovery Bestie](https://totum.ca/protein-muscle-recovery/) - 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
- [Performance Running 101](https://totum.ca/performance-running-be-faster/) - 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
- [New Season, Better Running](https://totum.ca/new-season-better-running/) - Determined to get back into the swing of things after a busy summer? Ready to hit the trails on a beautiful crisp morning? Inspired to start a running routine before the winter months? Here are my top “return-to-running” tips that will help keep you injury-free: 1. Start slowly! If it has been weeks or months
- [Knee Injuries](https://totum.ca/knee-injuries/) - Download and print the injury report form here. Overview One of the most common and serious knee injuries in sport is an anterior cruciate ligament (ACL) sprain or tear. A typical ACL injury will take a player away from sports for 6 to 12 months and can result in long-term consequences for their health and
- [If Man Invented the Wheel, Woman Invented Spinning](https://totum.ca/history-of-spinning/) - The past, present, and future of RPM Stationary Cycling Early mornings at 2 Roxborough Street East aren’t your typical wake-up-and-smell-the-coffee days. In fact, they’re quite the opposite. At 6:10 am sharp, ambient beats flood the area as early risers eagerly make their way into Totum’s spin studio. Spin bikes are aligned in front of mirrors
- [A Healthy Gut for a Healthy Brain](https://totum.ca/healthy-gut-healthy-brain/) - 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
- [Fat Loss: Five Reasons You Never Thought Of](https://totum.ca/fat-loss-five-reasons-you-never-thought-of/) - Our good friends at Precision Nutrition are always putting out well researched, solid information on, you guessed it, nutrition. This article is an excellent read on some more practical reasons why fat loss is so important for those carrying too much. This is timely given how many people are in resolution mode. If the snippet
- [The Best Activewear We've Ever Carried: Vuori](https://totum.ca/best-active-wear-ever-carried-vuori/) - As you know, we’re serious about fitness and lifestyle. Passionate is a better word. This extends to all the products we carry. We look for items that add to a person’s lifestyle—whether that's food, equipment or, in this case, clothing. Getting to where you want to be isn’t easy, and so we thought, Why not
- [Addressing Injuries Before They Happen](https://totum.ca/addressing-injuries-before-they-happen/) - I am a cardio junkie. I will gladly run for hours at a time, and I truly believe that there is no better way to start a day than a sunrise run along my favourite path. I also have a tendency to avoid strength training at all costs. I am also a physiotherapist who is
- [5 Ways To Stretch Your Wardrobe While Between Sizes](https://totum.ca/5-ways-to-stretch-your-wardrobe-while-between-sizes/) - Have you signed up for gym membership or consulted with a nutritionist to kick off your 2016 fitness goals? Awesome! You'll soon be feeling strong, svelte and generally more fabulous. Yes, I have absolute faith you can do it. But be warned. Achieving success in the gym can wreak havoc on your closet! As a
- [The #1 Way to Boost Your Brain Power](https://totum.ca/1-way-boost-brain-power/) - The idea of exercise as a tool for brain development should be very attractive to anyone involved in education. A simple way to benefit from this idea is to use exercise as a "primer" to enhance your brain's ability to function. This is such a simple concept, yet it is rarely utilized in our busy
- [10 Simple Nutrition Tips](https://totum.ca/10-simple-nutrition-tips/) - Discover 10 simple nutrition tips to enhance your health and performance. Learn how to control inflammation, build a better breakfast, and make smarter grocery choices.
- [The Health Power Of Colorful Foods: Part 2](https://totum.ca/the-health-power-of-colorful-foods-part-2/) - By Dr. Tamara Kung, ND In part one of this two part series, we examined how red, orange, and yellow foods support our health. Each has it's own unique benefits for our bodies. In part two, we examine how green, blue, and white/brown foods help to make us healthy. Green - for Heart Health Broccoli
- [The Health Power Of Colorful Foods: Part 1](https://totum.ca/the-health-power-of-colorful-foods-part-1/) - By Dr. Tamara Kung, ND Nutrition is rife with controversy and debates on meat, dairy, grains, and even lentils! But there is little debate on whether one should eat their fruits & vegetables. And it’s no wonder why! Fruits and vegetables are full of nutritious anti-inflammatory nutrients called antioxidants which are the cornerstone for health
- [Is your sleep increasing or decreasing information](https://totum.ca/is-your-sleep-creating-or-diminishing-inflammation/) - By Tim Irvine Everyone loves a good night's sleep. The feeling we get is almost euphoric when it happens, so why wouldn’t we love it? Besides the conscious happiness we have with good sleep, so many subconscious, biochemical benefits help our health over the short and long term. We have also come to understand the
- [How to Strengthen Your Immune System: The Deep Dive](https://totum.ca/how-to-strengthen-your-immune-system-the-deep-dive/) - Our immune system is composed of a robust front-line defence team. Our white blood cells and proteins called antibodies, all form an alliance to protect our body from foreign invaders. The immune system, after our nervous system, is the most complex organ system in the human body! So it’s important to understand what it takes
- [Eating Locally: Embracing Seasonal Foods](https://totum.ca/eating-locally-embracing-seasonal-foods/) - By Dr. Tamara Kung, ND Eating locally is considered to mean food that has come within a 150 mile or 240 km radius. In contrast, the average produce can travel as far as 1,500 miles (2,415 km) which costs a larger carbon footprint. For sustainability reasons, many people are opting for locally grown produce. But
- [Could Our Instincts Unlock Our Health and Happiness?](https://totum.ca/could-our-instincts-unlock-our-health-and-happiness/) - Part 1 of 3 – How To Cope Well Well In Our Modern Society By: Dr. Stacy Irvine, DC Have you ever wondered why certain behaviours and actions happen before you even have a chance to think about them? Or why do certain feelings and drives return even though you do everything in your power to control
- [Belly Laughs Are Good For You](https://totum.ca/belly-laughs-are-good-for-you/) - By Dr. Stacy Irvine I was reading a fantastic book called "Train Your Brain Like an Olympian" and I came across a very interesting passage. Did you know that on average children laugh approximately six times per day? This number drops off dramatically as we get older, and our lives become more serious. Here is
- [Avoid Loneliness: How to Build Friendships from Scratch!](https://totum.ca/avoid-loneliness-how-to-build-friendships-from-scratch/) - By Dr. Tamara Kung, ND Loneliness is almost as prevalent as obesity, with up to 60% of adults reporting they feel this way. In my clinical practice, I often ask patients whether they feel lonely, and the majority respond with a “Yes.” Feeling lonely, as research has uncovered, is as detrimental to our health as
- [<strong>A Missing Link for Sustainable Fat Loss</strong>](https://totum.ca/a-missing-link-for-sustainable-fat-loss/) - By Dr. Tamara Kung, ND One of the first relationships found between our health and gut microbiome came seventy years ago when low dose antibiotics fed to farm animals increased their body weight. Through further investigation, evidence pointed to the weight gain occurring, in part, because of the antibiotics impact on gut microbiome. Antibiotics are
- [Stretching vs Strengthening Muscles](https://totum.ca/stretching-vs-strengthening-muscles/) - Stretching vs Strengthening Tight MusclesMany 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 FlexibilityLet’s start by defining muscle flexibility, which is the
- [Upcoming Summer Events: Youth Performance Camp Registration](https://totum.ca/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
- [Lessons To Avoid Back And Shoulder Pain](https://totum.ca/lessons-to-avoid-back-and-shoulder-pain/) - By Tim Irvine I have a problem. It’s not exactly world shattering, but it will allow you to learn from my mistakes. While I’ve progressed my thinking in many areas, I seem to be stuck with a mindset from my 20’s as it relates to my physical capabilities. Back when I could sprint, jump, throw,
- [Totum Virtual Bingo!](https://totum.ca/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:
- [Medial Tibial Stress Syndrome](https://totum.ca/medial-tibial-stress-syndrome-shin-splints/) - Download and print the injury report form here. Overview Medial Tibial Stress Syndrome (MTSS), commonly known as shin splints in the general public, is an exercise-induced nagging dull ache along the lower inner shin (approximately 2 centimetres in length). It is one of the most common complaints of the lower leg in the athletic population,
- [Registering For a Half-Marathon This Year?](https://totum.ca/half-marathon-training/) - 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
- [Ankle Sprains](https://totum.ca/ankle-sprains/) - Download and print the injury report form here. Overview Lateral ankle sprains are one of the most common injuries occurring in sports. Soccer players are at an increased risk due to the nature of the sport incorporating running, kicking, quick changes of direction, and playing surface. Grading a Sprain There are 3 Grades of ankle
- [Hamstrings](https://totum.ca/what-hamstrings-do-how-to-stretch/) - 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
- [Top Three Motivational Workout Strategies](https://totum.ca/top-three-motivational-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
- [Sports Drink Nutrition](https://totum.ca/sports-drink-nutrition/) - Athletic Replenishment: Healthy Alternatives to Commercial Sports Drinks Are your children the super-active or athletic type? Chances are they’ve been having a little too much artificial sugar and colourings around sport — not your fault! Advertising pushes electrolytes drinks, such as Powerade and Gatorade, on adults and small children to “enhance sports activity,” but little
- [Nutrition for Long-Distance Runners](https://totum.ca/nutrition-for-long-distance-runners/) - The Sporting Life 10K and Goodlife marathon mark the opening for race season in Toronto. Proper nutrition leading up to and on race day will make all the difference in how the runner feels and in their results. As a 10km-marathoner and triathlete myself, this is an area of special interest to me and I
- [Paddleboarding with Stacy Irvine](https://totum.ca/how-to-paddleboard/) - Totum chiropractor Stacy Irvine and her kids appeared on CityLine to get a quick paddleboard lesson with expert John Helfrich, before setting out on the water for some fun. Click here to watch the full segment.
- [Hamstring Injuries](https://totum.ca/hamstring-injuries/) - Download and print the injury report form here. Overview: Hamstring strains make up a substantial percentage (10-23%) of acute injuries in soccer and can result in a lot of missed time from sport. On average, players will miss 8-25 days of sport after injuring their hamstring, depending on the severity of their strain. What’s even
- [Groin Strains](https://totum.ca/groin-strains/) - Download and print the injury report form here. Overview Groin (or adductor muscle) strains are another unfortunate and frustrating soccer injury, accounting for 10-18% of all soccer injuries. This is because of the significant number of forceful side-to-side push-offs, cutting and lateral movements involved in soccer. Adductor strains can also occur when a player is
- [Eat According to Your Genes](https://totum.ca/eat-according-genes-nutrigenomix/) - 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
- [Eating Well While Stuck At Home](https://totum.ca/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 Big Cushioned Running Shoes For You?](https://totum.ca/are-big-cushioned-running-shoes-for-you/) - By Tim Irvine One of my favorite health and wellness authors, Alex Hutchinson, wrote a great article on running shoes and how cushioning is all the rage. Almost everyone has a pair of ‘joggers’. Those are the ones that distance runners use and are specifically designed to help make running safer, more efficient, and faster. Well, at least
- [A Runner's Smoothie](https://totum.ca/a-runners-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
- [5 Simple Nutrition Tips, Part 2](https://totum.ca/5-simple-nutrition-tips-part-2/) - Pack Snacks! If you are trying to stay healthy then plan ahead for daily snacks. Mixing veggies and protein or veggies and a healthy fat will provide an energy boost between meals, without a spike in blood sugar. Avoid breads and baked goods and try 1-2 cups of veggies and a 1/3 cup hummus or
- [5 Simple Nutrition Tips, Part 1](https://totum.ca/5-simple-nutrition-tips-part-1/) - Help control inflammation through your diet. Face it: training is hard on the body with all that pounding our muscles, joints and ligaments face a lot of stress. Too much stress leads to inflammation in the body, which over time can lead to injury. Add anti-inflammatory foods to your diet daily, such as ginger, turmeric,
- [Artificial Sweeteners: Too Good to be True?](https://totum.ca/artificial-sweeteners-too-good-to-be-true/) - By Dr. Tamara Kung, ND Many of us are becoming increasingly aware of the harmful effects of excess sugar on our health. Much of the conversation I hear today around healthier eating, is that people are actively trying to reduce their sugar consumption or are worried about their insatiable sugar cravings. The most common goal
- [How Your Gut Shapes Sugar Cravings](https://totum.ca/how-your-gut-shapes-sugar-cravings/) - By Dr. Tamara Kung, ND Have you ever wondered why you find yourself reaching for that second cookie or indulging in a sugary treat, even though you promised yourself you'd be 'good'? Well, the answer might just lie within the trillions of microorganisms residing in your gut – your microbiome. Creepy but true, and so
- [Are Your Running Shoes Overdue For A Change?](https://totum.ca/are-your-running-shoes-overdue-for-a-change/) - By Tim Irvine, MSc You would think that after five marathons and thousands of kilometers of running, I'd know a bit better than to let my shoes get to the point where they are doing more harm than good. That's just not the case. I was recently reminded of this when I put on a
- [Are You Keeping Your Brain, And Skin, Young?](https://totum.ca/are-you-keeping-your-brain-and-skin-young/) - The Cognitive Protector Factor By Dr. Tamara Kung, ND As we age, physical changes are inevitable. Our hair turns silver, skin wrinkles, while memory and cognitive function diminish. There is growing concern throughout our life that as our bodies and mind age, our quality of life declines. But, there is great news! What we do in
- [Pelvic Floor 101: Is Your's Doing What It's Supposed To?](https://totum.ca/pelvic-floor-101-is-yours-doing-what-its-supposed-to/) - By Amanda Dawson, B.Sc., M.Sc. P The pelvic floor is an area of the body that was most likely left out of your grade 7 health class, but it participates in everything we do, every day. We can find this group of supporting muscles, ligaments and tendons at the base of our abdominal canister. It
- [Magnesium And You: Muscle Cramps, Sleep, And Performance](https://totum.ca/magnesium-and-you-muscle-cramps-sleep-and-performance/) - By Dr. Tamara Kung, ND Magnesium is a mineral that is integral to helping us feel and function our best. It helps us build protein, strong bones, normalizes blood pressure and sugar levels, and it also helps keep our hearts beating steadily and healthily! But did you know that the magnesium is not just important
- [Gain Mobility And Performance With This Tool](https://totum.ca/gain-mobility-and-performance-with-this-tool/) - By Dr. Gavin O'Handley Voodoo floss, also known as compression band floss, is a flexible elastic band that is used as a form of self-myofascial release therapy. It is made of latex-free material and can be easily wrapped around a specific body part such as a joint or muscle group. Voodoo floss has gained popularity
- [How To Deal With A Lack Of Sunlight](https://totum.ca/how-to-deal-with-a-lack-of-sunlight/) - By Dr. Tamara Kung, ND The amount of time we are exposed to light has a profound influence over our physical and mental health. Light is a fundamental external cue and all living organisms have been exposed to it for eternity. It's no wonder that every part of our biology is linked directly or indirectly
- [Set Meaningful Goals For True And Lasting Change](https://totum.ca/set-meaningful-goals-for-true-and-lasting-change/) - By: Grace Lindsey, BA, Certified Life Coach January: A time of year where everybody tries to become a new version of themselves, repeating the same strategies that haven’t worked. ‘But really…it will work this time’. Sound familiar? Why do we find it so hard to implement new habits, behaviours or lifestyle choices? First thing we need
- [3 Ways to Improve the Quantity & Quality of Sleep: Your Evening Anchors](https://totum.ca/3-ways-to-improve-the-quantity-quality-of-sleep-your-evening-anchors/) - By: Dr. Tamara Kung, ND Sleep is a foundational human function that takes a big hit when our routines get disrupted. Fortunately, the holidays can be an opportunity to dial in and experiment with a new routine before we get caught up with the rat race of busy work and school schedules again. Dim the
- [<strong>Reduce Stress And Enjoy The Holidays Like Never Before</strong>](https://totum.ca/reduce-stress-and-enjoy-the-holidays-like-never-before/) - By: Grace Lindsey, BA, Certified Life Coach As magical as the holiday season can be, it can also be stress inducing, triggering and overwhelming. We often have high expectations of what it “should” be like and put pressure on ourselves to make it so. From buying everyone meaningful gifts, to the family member with the
- [5 ways to build your health protection buffer during the holidays](https://totum.ca/5-ways-to-build-your-health-protection-buffer-during-the-holidays/) - By: Dr. Tamara Kung, ND Let’s be real. We will probably enjoy more processed foods and some alcohol these holidays… and that’s OK! Studies show that when we spend time with others, we increase our longevity by 50%! The emotional feel-good effects of social times are great, but there is a tangible, physical change that
- [<strong>Score Yourself On These Four Pillars Of Clean Living: Part 1</strong>](https://totum.ca/score-yourself-on-these-four-pillars-of-clean-living-part-1/) - By Dr. Tamara Kung, ND Imagine a clean, smoothly functioning city. The roads are cleared, traffic is flowing, and people are getting to where they need to complete their errands and goals, contributing to a healthier society. When we talk about clean living we mean cultivating health most of the time so that our systems
- [Holy Shiitake: Can Mushrooms Actually Be Medicinal?](https://totum.ca/holy-shiitake-can-mushrooms-actually-be-medicinal/) - Dr. Tamara Kung, ND Mushrooms are currently one of the most sought-after functional foods. We see them in every form, from teas, tinctures, chunks, and capsules, in some protein and greens powders. Over 270 different mushroom species have been identified to show anti-inflammatory, antimicrobial (think penicillin), and immune support. These benefits are attributed to some
- [Two Unique Ways We Can Help Ourselves Thrive](https://totum.ca/two-unique-ways-we-can-help-ourselves-thrive/) - Dr. Tamara Kung, ND We spend a lot of time thinking about and putting into place actions to support our health. We focus on nutrition and sleep to try and give ourselves the best odds to function well both mentally and physically. These factors alone are important influences that alter the trajectory for health, but
- [All Disease Begins in the Gut: Top 3 Foods For Gut Health](https://totum.ca/all-disease-begins-in-the-gut-top-3-foods-for-gut-health/) - Dr. Tamara Kung, ND The title of this article is in part a direct quote of Socrates, that the root cause of human disease may in fact stem from our gut health. Today’s scientific literature is revealing the “how” and “why” of something that was accurately observed over 2000 years ago. We see studies showing
- [Increase Your Wellness Knowledge With These Great Resources](https://totum.ca/increase-your-wellness-knowledge-with-these-great-resources/) - By Tim Irvine One thing is certain: If you want health information, there are endless options for you to explore. The problem is that it is rare to have good quality information to educate yourself confidently. Well, we are here to help. The following resources are go-to’s for the pros at Totum Life Science. One of
- [The Best Goal Setting Approach For Youth Athletes](https://totum.ca/the-best-goal-setting-approach-for-youth-athletes/) - By. Coach Danny Carrillo Setting ambitious goals should be encouraged and we should not be afraid of taking a step back to add elements that might seem small but will ultimately make a big impact on achieving what we set out to do! The concept of using a process oriented approach is based on my
- [Are you Carb-phobic? Here’s Why You Shouldn’t Be](https://totum.ca/are-you-carb-phobic-heres-why-you-shouldnt-be/) - By. Dr. Tamara Kung, ND In my practice, I see carbs as a reason so many of us struggle with eating, feeling guilt, shame, and fear around food. Nutritional fads and diets that call for low carb, or severe carb restriction has made us weary of carbs. The long-term consequences, unfortunately, are that we are
- [Summer Musts Before Labour Day](https://totum.ca/summer-musts-before-labour-day/) - Tim Irvine Summer is never long enough, but if we put our minds to it, we can maximize our enjoyment. Everyone I know has their favourite things to do in the summer. People who do things they love that bring them joy are healthier. Here are seven things you should try to get in before
- [Is Alcohol Good For My Sleep?](https://totum.ca/is-alcohol-good-for-my-sleep/) - By Tim Irvine The title of this article is a bit of a trick question. Those who consume would like to think it relaxes us and sets us up for better sleep. The former may be true, but from an internal perspective, the latter is false. The graphic below from sleepfoundation.org shows clearly how alcohol can affect
- [Do You Know How To Stay Healthy In The Heat?](https://totum.ca/do-you-know-how-to-stay-healthy-in-the-heat/) - Tim Irvine Most people know the dangers of high heat during the summer months. When temperatures rise to the high 20s and above, our health risks go up. Vulnerable populations like seniors, pregnant women, and those with other underlying health conditions are much more likely to have a serious health concerns due to heat. Like
- [Saucy Salad Rolls](https://totum.ca/saucy-salad-rolls/) - By Tim Irvine With our workshops, we try to provide unique ways to help people understand health-related concepts. Our summer salad rolls workshop is an excellent example of one. Dr. Tamara Kung, ND, demonstrated how to make fantastic salad rolls in no time while at the same time explaining some of the nutritional benefits of
- [Save time, make gains: The efficient 3/7workout](https://totum.ca/save-time-make-gains-the-efficient-3-7workout/) - By Tim Irvine Alex Hutchinson wrote an incredible article about the 3/7 workout. In short, it is a five-set program with escalating repetitions, but only 15 seconds of rest between sets. You can learn all about the details by reading it here. There are two key messages. One, to gain strength effectively, muscles must reach a
- [Protect Your Joints From Injury](https://totum.ca/protect-your-joints-from-injury/) - By Tim Irvine Moving is an incredible cure for so many physical and psychological ailments. It is imperative we move, but it’s also important that we move correctly to avoid pain and/or injury. In the world of ergonomics, there is a saying. ‘The perfect position is the next position’. Meaning, always change the position your
- [Gaining Doesn’t Have to be Painful: Sustainable Habits From the Comfort of Your Green Zone](https://totum.ca/gaining-doesnt-have-to-be-painful-sustainable-habits-from-the-comfort-of-your-green-zone/) - By Dr. Tamara Kung, ND A couple of years ago I watched a Ted Talk given by Dr. Stephen Seiler, a professor in Sport Science at the University of Agder in Norway. He described a surprisingly contradicting phenomenon he noticed in top-performing endurance athletes that went against the frequently quoted and deeply embedded “No pain, no gain” mentality
- [How to get the most out of everything you do](https://totum.ca/how-to-get-the-most-out-of-everything-you-do/) - By Tim Irvine The rest is as important as the work! I remember my strength coach in university talking with us about this very fact. In retrospect, it was probably the best program I have ever been on. Lots of variety in programming as well as intensity, and room for some fun too. What I
- [Lessons From the Longest Study on Happiness](https://totum.ca/lessons-from-the-longest-study-on-happiness/) - Dr. Tamara Kung, ND Taking care of our body is important, but so is tending to your relationships! The power of our relationships, and how happy we are in those relationships influence our physical and mental health. One of the world’s longest studies on adult life and aging has amassed a huge collection of detailed
- [Do This One Thing For Overall Health](https://totum.ca/do-this-one-thing-for-overall-health/) - Tim Irvine I’m often asked, “If you could make one recommendation for overall health, what would it be?” Man, that’s a tough one. Sometimes being science and evidence based is restrictive. Each situation is different and my ‘one piece of advice’ would be different for everyone. Individuals require individual approaches. There are an almost infinite
- [The spectacular benefits of "Most Of The Time'](https://totum.ca/the-spectacular-benefits-of-most-of-the-time/) - Tim Irvine When it comes to overall health, one particular theme continues to present itself to me. Do the right things ‘most of the time’. We spend so much time trying to ‘get it right’ or be ‘perfect’ and it’s just not realistic. Too many of us end up feeling excess pressure that can lead
- [Tighten Up Your Immune Defensive Line - Gut Health Series Part 2, Partners in Slime](https://totum.ca/tighten-up-your-immune-defensive-line-gut-health-series-part-2-partners-in-slime/) - Dr. Tamara Kung, ND Humans are essentially a giant, elaborate tube. We have an outside layer (our skin), and an inner layer (our gut lining) that encases all our innards and protects us from the outside world. We are incredibly vulnerable organisms and need protection from the harsh external environment, so our skin which is
- [RunSmart!](https://totum.ca/runsmart/) - Are you or someone you know hitting the pavement or trails this spring? If so, we have two awesome resources for you. RunSmart Workshop We are hosting a RunSmart workshop on May 10th, 6pm at our King location. Our running physio, Victoria Lavinskas, and our running nutritionist, Tara Postnikoff, will help you... Run FasterRun fartherStay injury freeNutrition, technique,
- [Easily Add Some Cross-Training To Your Outdoor Excursions](https://totum.ca/easily-add-some-cross-training-to-your-outdoor-excursions/) - Tim Irvine It won’t surprise you that our society is forward-focused. This is also true with how we move our bodies. Typically, we move forward in a straight line for our activity. Walking, running, and cycling are good examples of this. While any movement is positive, as we get back to outdoor activity after a
- [This little-known way we can help our overall health - Gut Health Series Part 1, Partners in Slime](https://totum.ca/this-little-known-way-we-can-help-our-overall-health-gut-health-series-part-1-partners-in-slime/) - Dr. Tamara Kung, ND Did you know that we produce 10 litres of mucus a day? That gooey, slimy stuff we cough up, is a lubricant for our food as it makes its way through our digestive tract. As icky as it seems, it has a crucial role. Imagine swallowing a bite of an apple
- [Secrets To Living Long](https://totum.ca/secrets-to-living-long/) - Written by: Tim Irvine The picture you are looking at is that of Arthur Kennedy Sr. He’s one of my heroes and a shining example of how to live life. You can learn from him, so read on to find out how. Arthur is 90 years old and took this picture a few weeks before
- [The Best Brain Foods!](https://totum.ca/the-best-brain-foods/) - Dr. Tamara Kung, ND The National Institutes of health define brain health as, “the ability to remember, learn, play, concentrate, and maintain a clear, active mind. It’s being able to draw upon the strengths of your brain - information management, logic, judgment, perspective, and wisdom.” Let’s face it, our minds are invaluable. When asking my
- [Good Sore vs. Bad Sore: Why Inflammation Matters For Both](https://totum.ca/good-sore-vs-bad-sore-why-inflammation-matters-for-both/) - Dr. Tamara Kung, ND If you have been fortunate enough to feel the after-burn following an unexpectedly long adventurous walk, an intense cardio blast class, or from working out with your trainer, you have had the privilege of meeting some friendly inflammation. This physical microdamage triggers your immune cells to activate acute (momentary) inflammation so that your body can heal.
- [Are You Embracing ‘Micro’?](https://totum.ca/are-you-embracing-micro/) - Tim Irvine I was reading this article on micro vacations and it reminded me how my thoughts on 'workouts' have evolved over the years. Back when I was a part of a national championship university football team (I had to get that in there ), my workouts were much, much different than they are today. High performance sports, full control of my own schedule,
- [Do your workouts make you feel this good?](https://totum.ca/do-your-workouts-make-you-feel-this-good/) - Dr. Stacy Irvine, DC Why We Care So Much About What We Do...... An important part of working in the Health and Fitness industry, includes staying on top of the latest research along with developing an awareness of what is being presented to your clients and patients through a wide variety of media sources. The
- [How Inflammation Makes You Sick](https://totum.ca/how-inflammation-makes-you-sick/) - Dr. Tamara Kung, ND Inflammation is a protective signalling process from our immune system. It becomes amplified when we need to deal with an infection or injury and then quiets down so our body can regenerate, heal, and free up resources for other important bodily functions. The problem comes when the signal to ‘fire’ is
- [Why Inflammation Makes You Old](https://totum.ca/why-inflammation-makes-you-old/) - Dr. Tamara Kung, ND The definition of aging is a progressive change that leads to increased debility, disease, and death. Wow! That sounds depressing. Don’t despair, there are things you can do to make it a much more pleasant picture. As we age, there is a reduction in our cells capability to read the right genes at
- [Three Things I Never Knew About Inflammation](https://totum.ca/three-things-i-never-knew-about-inflammation/) - Tim Irvine This article falls into the category of ‘you don’t know what you don’t know’. Presenting to companies over the last two years has provided me the opportunity to have a passenger seat to some incredibly bright people form Totum who have presented their expertise to thousands. It has been like being in a
- [HOW MOVEMENT STRENGTHENS IMMUNITY ](https://totum.ca/how-movement-strengthens-immunity/) - Tamara Kung, ND With all this talk about protecting ourselves from viral infections, many of us are seeking the best ways to support our immune system. Our immune system is a potent world of strong, frontline defenses, and highly specialized backup troops. While we have many drugs that are effective at stopping bacterial infections (antibiotics),
- [Try this one thing for more success, happiness, satisfaction, and more!](https://totum.ca/try-this-one-thing-for-more-success-happiness-satisfaction-and-more/) - Tim Irvine If you are reading this, the headline of this article got your attention, and you are interested in knowing this ‘secret’. I’ll get right to the point. I’m quite certain that 99% of people reading this have something they would like to do but have been putting off. Is that you? You can
- [What’s really driving your habits?](https://totum.ca/whats-really-driving-your-habits/) - By: Tim Irvine A couple of days ago, I talked with a friend of mine about their food choices over the last while. It ended up being a deep, hour-long conversation about what drives habits in general. I have to say; it was very illuminating. To provide context, this friend has quite a bit of
- [Think You Are In Pretty Good Shape? So Did This Guy.](https://totum.ca/think-you-are-in-pretty-good-shape-so-did-this-guy/) - By, Tim Irvine I was recently talking with a friend of mine about a hiking trip he was planning and it reminded me of this article I read several years ago. If you want to read about an objective, physical transformation, give yourself five minutes to do just that and be amazed at what a consistent, sustained
- [Something You Probably Didn’t Know About Grip Strength](https://totum.ca/something-you-probably-didnt-know-about-grip-strength/) - By Tim Irvine Grip strength is not usually part of the conversation when it comes to cardiovascular health or mortality for that matter. We only notice it when we encounter someone with a very firm handshake, or when we have a stubborn jar to open. It turns out, grip strength is a fantastic predictor of
- [Plant vs Meat Protein](https://totum.ca/plant-vs-meat-protein/) - By Tamara Kung, ND The growing awareness of plant-based meals coupled with our long history of enthusiasm for protein is coming to an apparent clash and leaving us wondering how are we supposed to get enough quality protein on just plants! Before we get into that, let’s get some context regarding how much protein we
- [What is too much washing and why does it hurt your skin?](https://totum.ca/what-is-too-much-washing-and-why-does-it-hurt-your-skin/) - Tim Irvine We all need to keep ourselves clean, but in our cozy, comfy world is too much cleaning negatively affecting our health? Sandy Skotnicki Grant is a renowned dermatologist and her book, Beyond Soap, upends many of our common thoughts on skincare and presents a really current, science-based approach to how we should be caring for
- [Sleep: Some Essential Facts You Likely Don’t Know](https://totum.ca/sleep-some-essential-facts-you-likely-dont-know/) - Dr. Tamara Kung, ND Humans try all kinds of rational to shortchange sleep. Deep societal and cultural shifts have brought in an era where sleep is seen as second rate, an afterthought, a passive thing we do when there’s nothing else to do. We think sleeping means laziness and we’ve been actively fighting against it,
- [Mindfulness: Training For Your Brain](https://totum.ca/mindfulness-training-for-your-brain/) - Tim Irvine The rise in the popularity of mindfulness has been a big help to people everywhere. With awareness of mental health issues being much greater in general, mindfulness is a tool that can help our brains manage better. At least that’s what people tell us. What does science say? In short, it’s the real
- [Forest Bathing – What it is and why you should do it](https://totum.ca/forest-bathing-what-it-is-and-why-you-should-do-it/) - Tim Irvine Last weekend I spent three spectacular days hiking on the Bruce Trail here in southern Ontario. It reminded me about how important getting into nature is for our physical and mental health. It also reminded me that I had to let more people know about the practice of forest bathing. No, I didn’t take my
- [Are Artificial Sweeteners Causing Big Problems?](https://totum.ca/are-artificial-sweeteners-causing-big-problems/) - By Tamara Kung, ND Sugar is bad, so artificial sweeteners without all the extra calories must be good, right?? Let’s look at the facts to improve our understanding of this critical area of nutrition. It’s important to first understand how insulin works and how added sweeteners affect it. Insulin is your growth and storage hormone
- [More Plants = Health](https://totum.ca/more-plants-health/) - More Plants = Health! The title of this is an obvious fact. I’m sure that 100% of adults are aware of this. So why do we have such a hard time getting more fruits and vegetables into our diet? There are two main reasons. Convenience and taste. The first is just a function of our
- [Living Your Best Hybrid Lifestyle](https://totum.ca/living-your-best-hybrid-lifestyle/) - The Time to Figure Out Your New Hybrid Lifestyle is Now….. Written by: Dr. Stacy Irvine Bsc. Kin, M.Sc., D.C., C.S.C.SCo-Owner Totum Life Science As things begin to slowly open and our lives return to the more interactive ways of the past, you could be wondering......” How can I best take advantage of some of
- [Do you move young… or old?](https://totum.ca/do-you-move-young-or-old/) - At Totum, we often talk about ‘moving young’ for as long as possible. This obviously has an impact on those 60 and above, but it actually starts in your 20’s. Tennis, running, swimming, biking, golf, you name it. Your ability to perform any of these activities is lessened if your muscular power decreases, and that
- [Better Mornings - Berry Beet Smoothie Bowl](https://totum.ca/better-mornings-berry-beet-smoothie-bowl/) - Beets are a vegetable containing a natural source of dietary nitrates which, as a vasodilator, have a positive effect on blood pressure and cardiovascular health. Try this great smoothie recipe and feel the benefits. 2 servings; 10 min prep time Notes: Protein Boost: Add your favourite protein powder to kick up the muscle-building properties. Raw
- [Are You Really Drinking Enough Water?](https://totum.ca/are-you-really-drinking-enough-water/) - Written by: Dr. Tamara Kung, ND We all hear that we should be drinking 8 glasses of water a day, but this standard advice is actually not supported by any evidence. You may have witnessed that water intake can vary dramatically between individuals. Here are two ways to help you narrow in on what your
- [3 Stress Reducing Tips Fuelled By Health & Wellness](https://totum.ca/stress-reducing-tips/) - Stress Reducing Health Tip #1: Breathing – Alternate Nostril Breathing Controlled deep breathing is known to induce calm and focus. Try this exercise to help reduce stress and/or to improve mental acuity before an important task. Sitting comfortably, exhale completely and then use your right thumb to close your right nostril. Breath in slowly and
- [SEASONAL SPOTLIGHT – THE PECULIAR PERSIMMON](https://totum.ca/seasonal-spotlight-the-peculiar-persimmon/) - A strange fruit, in a chilly season can be a gem to share and enjoy! While the crisp air and silver light of winter creep in, colourful root veggies, squashes, and hearty greens step up in our favorite warming dishes. In the frosty months to come, we may not be thinking of seasonal, fresh fruits,
- [Get The Most Out Of Your Running With Some Resistance Training](https://totum.ca/get-the-most-out-of-your-running-with-some-resistance-training/) - By: Brandon D'Orazio During lockdown, popular apps such as Nike free run, Couch to 5k, as well as many others, have been coming up with running workouts to help people start a new fitness journey. Getting people moving is great, but once the program reaches it’s natural end point, what do we do? How do we
- [Nutrition for Runners, Part 1: Consistency Matters](https://totum.ca/nutrition-runners-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
- [Back to the Track: Three Tips To Help You Ease into Running](https://totum.ca/back-track-ease-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
- [Controlled Breathing for Optimal Performance: Part 1 of 2](https://totum.ca/controlled-breathing-optimal-performance/) - “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
- [Controlled Breathing for Optimal Performance: Part 2 of 2](https://totum.ca/optimal-breathing-performance-part-2-2/) - 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
- [Running and Winter: Do They Belong in the Same Sentence?](https://totum.ca/running-and-winter-do-they-belong-in-the-same-sentence/) - Going for a run can be an intimidating prospect in the best of weather. Living in Canada, we are obviously faced with at least a few months of “less than ideal” outdoor running conditions. In this article I am going to discuss running safely and effectively in the winter months. First we are going to
- [4 Ways To Stay Motivated Throughout The Year](https://totum.ca/how-to-stay-motivated-at-the-gym/) - When it comes to motivation, most of our barometers are running pretty high at this time of year. Imagine what we could achieve if we could harness that same drive all year long?! Here are a four tips to keep you on track beyond the resolution season. 1. Find The Right Gear With those shiny
- [Is Your Breathing Limiting Your Running or Athletic Performance?](https://totum.ca/hip-imbalance-diaphragm-athletic-performance/) - 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
- [Bringing cardio, strength and mobility into your workout](https://totum.ca/bringing-cardio-strength-mobility-workout/) - 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. Click here to watch the full clip.
- [Having fun with fitness: power lifting, dancing and body art](https://totum.ca/fun-fitness-power-lifting-dancing-body-art/) - In a recent CityLine appearance, Totum chiropractor Stacy Irvine shared the latest trends in workouts, discussing everything from weight lifting to body art. Click here to watch the full clip.
- [Deadlifts: Romanian vs. Straight-Legged](https://totum.ca/deadlifts-romanian-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
- [Beat the Bloat: How to Prevent Abdominal Bloating](https://totum.ca/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
- [Juicing Your Way to Health](https://totum.ca/juicing-way-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
- [Back to the Gym](https://totum.ca/back-to-the-gym/) - What is motivating your change? Many of us are back in the swing of things now that it is fall. This is a time where people set new health goals or get back into a fitness routine. All too often, these goals are influenced by external factors like societal norms (i.e. working out for aesthetic reasons)
- [Are Your Muscles Stuck? Fascial Stretch Therapy 101](https://totum.ca/facial-stretch-therapy/) - What, Why, and How You Can Benefit from FST When Starting or Continuing Your Fitness and Health Regimen You may have heard about Fascial Stretch Therapy, or FST, and no, it is not stretching of the face. Or, perhaps you have been looking to add another tool to your toolbox when it comes to getting
- [King St. Renovations](https://totum.ca/king-st-renovations/) - As part of the ongoing renovations of our King Street facility, we are excited to announce that the new men’s locker room is complete, which brings us to the end of phase 1. It looks amazing! We have brand new beautiful wooden lockers (seriously—they are gorgeous), modern tiles, and a luxury infrared sauna. But, sadly,
- [The Importance Of Sleep](https://totum.ca/the-importance-of-sleep/) - The Importance of Sleep. Tara Postnikoff, RNCP, PTS, Coach Sleep is a key pillar in our health, wellness and athletic performance. It's often overlooked, or put on the back burner because we perceive we don't have time. However, sleep is something we are in control of and making changes cost very little Sleep allows the entire
- [Totum Clinic Re-Opening](https://totum.ca/clinic-reopening/) - We are so excited to let you know that our clinic services will be open for in-person sessions as of Monday, June 1st! This has been a long journey for all of us, but the return of in-person services is an amazing sign that we are on the right track. A big debt of gratitude

## Pages

- [Homepage V3](https://totum.ca/) - At totum, we love a team-oriented approach with clinic treatments and fitness facilities at 7 locations, including our luxury gym and health club in downtown Toronto.
- [Podcast](https://totum.ca/podcast/) - The Totum Wellness Portal Welcome to our Wellness Portal! Here, you’ll find two powerful resources: our Wellness Podcast and the Weekly Education Blast. Our podcast brings together world-leading experts and the Totum team to deliver exceptional, up-to-date wellness information, enhancing your journey and decision-making. In parallel, our Weekly Education Blast provides concise, impactful wellness content
- [Membership](https://totum.ca/membership/) - Join our downtown Toronto Gym and Health Club community located at King and Spadina. State of the art facility, training equipment, fitness classes and sauna.
- [Forme by Allied](https://totum.ca/forme-by-allied/) - Form by Allied, powered by Totum. Rewrite your rules for healthy living. Find the perfect combination of gym and clinic services.
- [Totum For your Business](https://totum.ca/totum-for-your-business/) - Totum For Your Business Since its inception, totum has worked with forward-thinking companies that place a strong emphasis on the health and wellness of their employees. Our expertise in crafting programs that engage and inform employees has been essential to helping companies navigate employee wellness in a virtual world. We have curated bespoke wellness offerings
- [Rosedale](https://totum.ca/locations/rosedale/) - Rosedale - Roxborough Our Roxborough Studio defines the ultimate in “neighborhood” friendly. Located on the edge of Rosedale, facing Yonge street, this unique location is surrounded by the best shops this local area has to offer. Following your workout or treatment, it is only a few steps to an outstanding cup of coffee, delicious artisanal
- [Forme by Allied Path](https://totum.ca/forme-by-allied-path/) - Welcome to your premium fitness amenityin King West Village Get Started Rewrite your rules for healthy living What your membership includes Find the perfect combination of gym and clinic services at Forme, a state-of-the-art fitness amenity designed to support the wellbeing of Allied’s King West Village community. Users can enjoy this unique offering including full
- [Totum Pilates](https://totum.ca/locations/totum-pilates/) - Try a private Pilates class in our calm Toronto Pilates studio on Yonge Street complete with reformer, Cadillac, and expert one‑on‑one coaching.
- [Totum Welcome Letter](https://totum.ca/totum-welcome-letter/) - Welcome to Totum A community that moves you. Scroll down for new client benefits and to claim your welcome gift! Your Circle of Care Personal Training Expert personal training, youth performance training, and private Pilates. Sports Medicine Clinic Multi-disciplinary injury-rehabilitation and wellness services. Boutique Gym Gym membership available at our beautiful brick & beam King
- [Fitness](https://totum.ca/fitness/) - Working with a personal trainer in downtown Toronto is easy and convenient at totum's Health & Fitness Club. Providing personal training in Toronto for over 20 years.
- [Osteopathy](https://totum.ca/clinic/osteopathy/) - Say goodbye to stiffness and discomfort. Totum’s Toronto osteopathy team uses gentle, hands-on therapy to restore movement and ease pain for long-term wellness.
- [Free 3-Day Trial](https://totum.ca/free-3-day-trial/) - Claim your 3-Day Pass After completing this form, a Totum representative will reach out to you to activate your trial pass! First name Last name Email Phone Number How did you hear about us? Google Ad Social Media Google Search Our website QR Code on billboard Interests Weights Cardio Group Classes Personal Training Other Goals
- [Classes](https://totum.ca/schedule/) - Join Totum's group fitness classes in Toronto. Workout with the best fitness instructors in Toronto's King West neighbourhood. Strength, pilates, yoga, boxing, kickboxing & mobility. Book today!
- [Schedule](https://totum.ca/classes/) - Review the Fitness Class Schedule at totum Gym in downtown Toronto, including Strength & Conditioning classes, Mat Pilates, Kickboxing classes and power yoga.
- [Wellness Clinic](https://totum.ca/clinic/) - Totum's professional Toronto chiropractors, massage therapists, physiotherapists, naturopaths and other practitioners work together for your health. Book an appointment.
- [Financial District](https://totum.ca/locations/financial-district/) - The St. Regis Toronto Located in Toronto's Financial District Located on the 32nd floor of the sleek, sophisticated St Regis Toronto, Totum at The St. Regis Hotel offers a state-of-the-art wellness experience along with inspiring views to help you make it through your workout as efficiently and effectively as possible. Our rehab and training
- [Cookies Policy](https://totum.ca/cookies-policy/) - Discover how Totum Life Science uses cookies to enhance your browsing experience. Understand what data is collected and how you can manage your preferences.
- [Terms of Service](https://totum.ca/terms-of-service/) - Review the terms and conditions for using Totum Life Science’s website, services, and memberships. Stay informed about your responsibilities & our commitments.
- [Privacy Policy](https://totum.ca/privacy/) - Learn how Totum Life Science collects, uses, and protects your personal information. Your privacy matters—read our full policy on your rights & data safeguards.
- [Traditional Chinese Medicine](https://totum.ca/clinic/traditional-chinese-medicine/) - Experience the power of acupuncture, cupping, and herbal medicine. Totum’s Toronto Traditional Chinese Medicine team treats pain, stress, digestion, and more—naturally.
- [Physiotherapy](https://totum.ca/clinic/physiotherapy/) - Recover stronger with Totum’s evidence-based Toronto physiotherapy team. Personalized rehab plans for injuries, post-surgery, and chronic pain. Book now.
- [Nutrition](https://totum.ca/clinic/nutrition/) - Totum’s certified Toronto nutritionists offer tailored plans for energy, weight, digestion, and performance. Meet our nutritionists.
- [Naturopathic Medicine](https://totum.ca/clinic/naturopathy/) - Tired of treating symptoms? Totum’s downtown Toronto naturopaths dig deeper to restore balance with holistic care tailored to your body. Learn more.
- [Massage Therapy](https://totum.ca/clinic/massage-therapy/) - Experience the benefits of professional massage therapy at Totum, where our registered massage therapists tailor each session to your specific needs. Book now.
- [Totum Muskoka](https://totum.ca/locations/totum-muskoka/) - Totum Muskoka How We Landed Here When we first moved to Toronto from Saskatchewan we were introduced to the stunning beauty of Muskoka through our Totum clients and community. We immediately fell in love with the incredible lakes and landscapes. In the years to follow we visited as much as possible and soon were fortunate
- [W Hotel](https://totum.ca/locations/w-hotel/) - Totum At The W Hotel Located at the sleek, sophisticated W Hotel Toronto, this location is an oasis just steps away from the hustle and bustle of Bloor and Yonge streets. This fitness only Totum offers the same, incredible personal training experience Toronto has known for over twenty years.Location: 90 Bloor St E Toronto, ON
- [King Street West](https://totum.ca/locations/king-street-west/) - Train at Totum King St West. Premium gym, classes, and sauna plus physiotherapy, chiropractic, and RMT near King & Spadina. Try a 3-day pass or book today.
- [Lawrence Park](https://totum.ca/locations/lawrence-park/) - Convenient Lawrence Park North location in Toronto for chiropractic, massage, and personal training without the downtown commute. Book an appointment at Totum today.
- [Chiropractic](https://totum.ca/clinic/chiropractic/) - Relieve pain, improve posture, and move better with personalized chiropractic treatments in Toronto at Totum’s downtown clinics. Book your assessment today.
- [Get Started](https://totum.ca/get-started/) - Get Started Ready to get started? Fill out the fields below and a Totum team member will be in touch to help you. Full Name Email Phone Location Selection Rosedale (clinic, personal training, & Pilates) King West (gym, clinic, personal training, & group fitness) Financial District (personal training) Lawrence Park (clinic & personal training) Not
- [About Us](https://totum.ca/about-us/) - We really love helping people. Our 'Circle of Care' includes the expertise of a full health team. 5 locations in Toronto offering physio, chiro, massage, fitness training and more.
- [Locations](https://totum.ca/locations/) - Totum has a new Muskoka studio and six convenient Toronto locations, including a downtown Toronto gym on King Street and a beautiful pilates studio on Yonge Street.
- [Blog](https://totum.ca/blog/) - Blog & News Stay Up to Date with Our Latest Posts Unlock Vibrant Health with the Simplest Nutrition Rule By Diane Tuerke, Nutritionist/Personal Trainer In a world where there is so much nutrition talk around decreasing carbs, going low Read More » Power-Packed Nuts: Protein Secrets Revealed Dr. Tamara Kung, ND Our bodies contain thousands
- [Registration](https://totum.ca/registration/) - Registration
- [Our Team](https://totum.ca/our-team/) - Meet the totum Life Science health team. Our health club wellness clinic has practioners in many health fields to ensure your 'circle of care' is complete.
- [King St. Schedule](https://totum.ca/king-st-schedule/) - King St. Class Schedule
- [Contact Us](https://totum.ca/contact-us/) - Get In Touch Contact us for any inquiries, questions, or to schedule a virtual tour. Contact Us King Street West Rosedale Lawrence Park Financial District Totum Pilates
- [King West Condo Community](https://totum.ca/king-west-condo-community/) - Totum’s King West Condo Community As someone who lives in the condos around King and Spadina, you know first hand the amazing community King West is. Because you live here, we’d like to offer you an introduction to our amazing club and exceptional fitness team. Full-Service Fitness Club Technogym Equipment Functional Training/Turf area Infrared Saunas

## Landing Pages

- [Four Week Challenge](https://totum.ca/four-week-challenge/) - Make the most of your re-commitment by putting your trust in King West’s most experienced and effective training group.
- [4 Week Challenge Membership](https://totum.ca/4-week-challenge-membership/) - Spring Transformation Make the most of your commitment by putting your trust in King West’s most experienced and effective training group.For a limited time, get this incredible $699 program for $399! Sign Up Now The Start Of Something Great Looking to start your fitness journey? Set a spring fitness resolution? Totum’s 4-week transformation program is

## Team

- [Sam Alain](https://totum.ca/team/sam-alain/) - Sam Alain is a Registered Kinesiologist and has been servicing clients and patients since 2016. In 2020, he graduated with a Bachelor of Science from McMaster University.
- [Darius Nash](https://totum.ca/team/darius-nash/) - Darius Nash’s passion for fitness and exercise stems from his lifelong love for basketball. Childhood dreams of playing the sport professionally eventually evolved into a deep interest in strength and conditioning after discovering Kinesiology.
- [Mina Noughi](https://totum.ca/team/mina-noughi/) - Mina Noughi’s passion for fitness comes from her interest in the powerful role exercise plays in improving health, longevity, and overall quality of life. Through her background in Kinesiology, she developed a strong appreciation for how structured movement can support longevity, strength, bone density, mobility, metabolic health, posture, and mental well-being.
- [Aiden Reeves](https://totum.ca/team/aiden-reeves/) - Aiden’s passion for performance and movement stems from an elite hockey career, where he competed at the highest levels of junior and university sport.
- [Eilish Shin-Culhane](https://totum.ca/team/eilish-shin-culhane/) - Eilish Shin-Culhane is a fully certified Pilates Mat and Equipment instructor, experienced on both Stott and Balanced Body equipment. Eilish received her certification through the Kane School in New York City where she also completed her special populations training.
- [Carolyn Peters](https://totum.ca/team/carolyn-peters/) - Active in Pilates since 1995, Carolyn Peters obtained her Full Comprehensive Certification through Stott International Certification Centre in 2002. She has been teaching in the Toronto area on all pieces of equipment for the past 20 years.
- [Emma Scott](https://totum.ca/team/emma-scott/) - Emma Scott's interest in health care and athletics started at an early age. As a teenager, she participated in many sports, including rugby, horseback riding, and competed in rowing at a high level.
- [Dr. Andrew Sulkowski](https://totum.ca/team/dr-andrew-sulkowski/) - Honours Bachelor of Kinesiology (McMaster University) Doctorate of Chiropractic (Canadian Memorial Chiropractic College, Toronto) Certified Strength and Conditioning Specialist (CSCS) Certified Active Release Techniques® Provider (ART) Certified by the Acupuncture Foundation of Canada Institute (CAFCI) Functional Range Conditioning (FRC) and Functional Range Release (FR) Level 5 Personal Trainer Andrew is a manual therapist that uses
- [Dr. Waj Hoda](https://totum.ca/team/dr-waj-hoda/) - Level 5 Personal Trainer Doctorate of Chiropractic (Canadian Memorial Chiropractic College, Toronto) Honours Bachelor of Science in Health Studies (University of Waterloo, Waterloo) Certified Strength and Conditioning Specialist (C.S.C.S.) Certified Sports Movement Specialist (S.M.S.) Certified Active Release Techniques® Provider (A.R.T.) Member of the Canadian Chiropractic Association (C.C.A) Member of the Ontario Chiropractic Association (O.C.A) Dr.
- [Dr. Gavin O’Handley](https://totum.ca/team/dr-gavin-ohandley/) - Gavin is a Chiropractor dedicated to getting you back to movement and exercise. Firmly believing that modern-day healthcare should be a collaborative approach in a multidisciplinary clinical setting. Aiming to foster an environment that both clients and therapists are proud to be a part of. We are always evolving and striving to learn more which
- [Dr. David Robertson](https://totum.ca/team/dr-david-robertson/) - Dr. David Robertson is a highly qualified chiropractor who graduated from the esteemed Canadian Memorial Chiropractic College. He holds a Bachelor of Science with Honours in Kinesiology from York University. While studying at CMCC, Dr. Robertson collaborated with the Canadian Fitness Professionals (Canfitpro) to educate and certify fitness professionals across the Greater Toronto Area. After
- [Dr. Jaclyn Kissel](https://totum.ca/team/dr-jaclyn-kissel/) - Dr. Jacklyn Kissel was inspired to work in the health industry by her love of sports and desire to help people excel in their disciplines. She has a Bachelor of Science from McMaster University
- [Dr. Pete Kissel](https://totum.ca/team/dr-pete-kissel/) - Dr. Pete Kissel has been the Clinic Director at the Totum Performance location since its inception in 2012. Pete’s primary focus in management is team building.
- [Dr. Jonathon Ross](https://totum.ca/team/dr-jonathon-ross/) - Dr. Jonathon Ross uses a functional approach to his assessment of the neuro-musculoskeletal systems, and a combination of manual therapy techniques, exercise and education to help his patients reach their health and wellness goals.
- [Dr. Kelly Snowden](https://totum.ca/team/dr-kelly-snowden/) - Dr. Kelly Snowden has had over 15 years of instruction in Kinesiology, Chiropractic, Acupuncture, Orthotics prescription and Active Release Techniques (ART).
- [Dr. Nick Walsh](https://totum.ca/team/dr-nick-walsh/) - Dr. Nick Walsh has a passion for helping people understand the root cause of their pain working with them to feel and move better. Growing up playing various sports, he developed a deep understanding of how vital a healthy, active lifestyle is.
- [Dr. Keenan O’Young](https://totum.ca/team/dr-keenan-oyoung/) - As a chiropractor, Dr. Keenan O’Young’s mission is to deliver the highest quality of evidence-based manual therapy and rehabilitation in order to help his clients optimize musculoskeletal health, prevent injury, and relieve pain.
- [Dr. Stacy Irvine](https://totum.ca/team/dr-stacy-irvine/) - Dr. Stacy Irvine is the co-founder of Totum Life Science. The philosophy and identity of Totum have been greatly influenced by Stacy’s love of athletics and her passionate belief that everyone will benefit from a healthy active lifestyle in their own unique way.
- [Sophia Do](https://totum.ca/team/sophia-do/) - Sophia Do’s interest in bodywork sparked at an early age and stemmed from the desire to work with her hands and healing of others. She obtained her BA Spec. Honors in Kinesiology at York University
- [Sophie Mylan](https://totum.ca/team/sophie-mylan/) - With 20 years of experience, Sophie Mylan’s massage treatments use a combination of myofascial release, trigger point therapy, active release, neuromuscular and Swedish techniques in order to achieve results quickly.
- [Gonzalo Rivero](https://totum.ca/team/gonzalo-rivero/) - Gonzalo Rivero graduated from Kikkawa College in 2004 and became registered with the College of Massage Therapists of Ontario. He has completed courses in STR (soft tissue release), kinesiotaping, lymphatic drainage, and myofascial release.
- [Natalija Filinova](https://totum.ca/team/natalija-filinova/) - Natalija Filinova joins the team with a completed diploma in Massage Therapy from ICT Kikkawa College, specializing in sports massage and myofascial therapy.
- [Jennifer Hau](https://totum.ca/team/jennifer-hau/) - Jennifer Hau is a Registered Massage Therapist (RMT) whose personal journey to healing sparked a curiosity for the mind-body connection. She graduated from Sutherland-Chan School
- [Maria Kovatchev](https://totum.ca/team/maria-kovatchev/) - Maria Kovatchev received degree in Heath Science from York University in 2006. She then went on to get certified as a Personal Trainer in 2007.
- [Susie Tucker](https://totum.ca/team/susie-tucker/) - After graduating from Mount Allison University, Susie Tucker travelled extensively, living and working abroad as a chef and divemaster, before returning to Toronto to pursue her combined interest in sports and manual therapy.
- [Dr. Tamara Kung](https://totum.ca/team/dr-tamara-kung/) - Dr. Tamara Kung is a licensed naturopathic doctor and a member of the OAND and CAND. With a strong focus on nutrition, Dr. Kung helps patients break down barriers and discover ease in learning about, finding, and cooking healthy, delicious meals, tailored for each patient. This education and collaboration lays down the strong foundation for
- [Yuma Hemphill](https://totum.ca/team/yuma-hemphill/) - Yuma Hemphill completed his double bachelor’s degree in Osteopathy at RMIT University in Melbourne, Australia. During his education, he started a mentorship program
- [Shawn Walker](https://totum.ca/team/shawn-walker/) - Shawn Walker has been working with clients and patients throughout the GTA in the health and wellness industry since 2006. Through his own personal experiences, and those of his clients.
- [Amanda Dawson](https://totum.ca/team/amanda-dawson/) - Amanda Dawson is a Registered Physiotherapist with specialization in Pelvic Health, Vestibular Rehabilitation and Gait Analysis. She obtained her Masters of Physical Therapy at Queens University
- [Paula Jaloul](https://totum.ca/team/paula-jaloul/) - BA Kin; M.Sc. Physical Therapy Paula is a dedicated and compassionate physiotherapist with a passion for helping individuals achieve their optimal physical well-being. She received her BA Spec. Honors in Kinesiology at Western University, and her Masters of Physical Therapy at the University of Toronto. Paula is now specialized in Pelvic Health, Post-Surgical Rehabilitation, Chronic
- [Stu Goldie](https://totum.ca/team/stu-goldie/) - Stu Goldie is an elite personal trainer with 17 years of training experience in Canada, New York, and the Caribbean. Over his career, he has helped hundreds of clients
- [Susan Ravazzolo](https://totum.ca/team/susan-ravazzolo/) - Susan Ravazzolo has been studying movement in a breadth of venues and roles throughout her life. Experience with her own injuries has led Sue to the deep philosophy of yoga.
- [Bahar Sabour](https://totum.ca/team/bahar-sabour/) - Bahar Sabour has been a full-time fitness and nutrition coach for 5+ years. Her extensive experience in the industry includes personal training and group training classes at big box gym
- [Marianne Datu](https://totum.ca/team/marianne-datu/) - Marianne Datu graduated with a Specialized Honours Bachelors Degree in Kinesiology & Health Science at York University and received her NSCA-Certified Personal Trainer certification in 2017.
- [Brent Choi](https://totum.ca/team/brent-choi/) - Brent Choi graduated with a Bachelor of Science from the University of Toronto Kinesiology program in 2020. He found his passion in the training and clinical side of sport while working as a student therapist.
- [Sean Bawden](https://totum.ca/team/sean-bawden/) - Sean Bawden is a Certified Athletic Therapist with the Canadian Athletic Therapy Association (CATA) and a personal trainer with 8 years of experience. He holds a degree from the University of Toronto in Physical Education and Health
- [Eric Langley](https://totum.ca/team/eric-langley/) - Eric Langley’s passion for fitness began at a young age, growing up playing hockey and getting involved in various sports throughout childhood. After suffering a traumatic knee injury, this led him to the University of Waterloo
- [Irina Opris](https://totum.ca/team/irina-opris/) - Soon to be a licensed chiropractor, Irina Opris is completing her final months at the Canadian Memorial Chiropractic College (CMCC) in Toronto.
- [Kenna Winget](https://totum.ca/team/kenna-winget/) - Kenna Winget's passion for fitness is driven by her lifelong involvement in sports along with her interest in health and wellness. She combines a strong academic background with a genuine passion for helping clients reach their full fitness potential.
- [Nzinga Wright](https://totum.ca/team/nzinga-wright/) - Nzinga Wright’s passion for optimal health is deeply woven into her life experiences and professional background. Her athletic journey began with track and field as a sprinter, expanding to Tae Kwon Doe, Soccer and Rugby.
- [Victoria Fisher](https://totum.ca/team/victoria-fisher/) - Victoria Fisher has been in the fitness industry for 2+ years but has been involved in sport and fitness her whole life. She advocates for the importance and impact of a healthy and active lifestyle.
- [Zack Kelly](https://totum.ca/team/zack-kelly/) - Zack Kelly has over 13 years of experience helping busy individuals pursue a path to optimal health. After struggling with many injuries as a young varsity athlete
- [Kathy Kertesz Marsh](https://totum.ca/team/kathy-kertesz-marsh/) - Kathy Kertesz Marsh is a determined and energetic individual with a drive to keep moving and a passion to help others. Her goal, as a trainer with a ‘pro-aging’ mentality, is to provide clients with a safe and effective approach to exercise
- [Varya Kapran](https://totum.ca/team/varya-kapran/) - Varya Kapran has 9 + years training experience, with a specific focus on medical exercise, womens health, weight loss, and chronic pain. Varya believes in an integrative approach to health, with a focus on client education and results.
- [Coco Ang](https://totum.ca/team/coco-ang/) - Coco Ang obtained her Masters of Physiotherapy degree from Western University in 2016. Previously, she completed her Bachelor of Science in Kinesiology and Health Sciences and Fitness Assessment and Exercise Counselling stream at York University in 2014.
- [Alex Chow](https://totum.ca/team/alex-chow/) - Alex Chow has been a physiotherapist since graduating from Western University in 2015. He has also been a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA) since 2014.
- [Kayla Butler](https://totum.ca/team/kayla-butler/) - Kayla Butler graduated with a Master of Science in Physiotherapy from McMaster University in 2010. She has a true passion for sports and fitness, and has been working in sports rehabilitation since graduating.
- [Victoria Lavinskas](https://totum.ca/team/victoria-lavinskas/) - Victoria Lavinskas has been working as a physiotherapist since 2012. She graduated with a Masters in Physical Therapy from McGill University, and has devoted a lot of her time to continuing education to keep up to date on the current best practices.
- [Callum Fleming](https://totum.ca/team/callum-fleming/) - Callum Fleming pursued a BA in Kinesiology and Physical Education at Laurier University (2013-2017). While at Laurier, Callum was a men’s varsity soccer team member.
- [Jennifer Dahl](https://totum.ca/team/jennifer-dahl/) - Jennifer Dahl has over 20 years formal dance training and over 10 years professional dance experience in Canada and abroad
- [Aida Estacio](https://totum.ca/team/aida-estacio/) - Aida Estacio is a fully certified STOTT Pilates instructor and personal trainer. She specializes in rehabilitative and functional training, and focuses on core strength and joint stability.
- [Queenly Lee](https://totum.ca/team/queenly-lee/) - Queenly Lee studied Traditional Chinese Medicine (TCM) at the Acupuncture and Integrative Medicine Academy. During her training as a TCM Practitioner, she also attained certification as an Osteopathic Manual Practitioner
- [Tim Irvine](https://totum.ca/team/tim-irvine/) - In 1995, Tim Irvine and his wife Stacy moved from the prairies, where they grew up, to Toronto with the hopes of continuing their education at the doctorate level. Luckily for Tim, he fell into personal training where he, and Stacy, would soon become managers and co-owners of what would evolve into Totum.
- [Danielle De Melo](https://totum.ca/team/danielle-de-melo/) - With a lifelong passion for movement and the outdoors, Danielle grew up as a competitive dancer and has always gravitated toward an active lifestyle. During college, she balanced academics with hands-on experience as a camp counselor, dance teacher, and leader of children's programs for the City of Toronto—roles that deepened her commitment to community and youth
- [Collin Maronese](https://totum.ca/team/collin-maronese/) - Collin Maronese is a fully certified personal trainer and nutrition coach under the National Academy of Sports Medicine. As a performance coach, his approach to his clients from elite athletes to corporate fitness enthusiasts.
- [Tara Postnikoff](https://totum.ca/team/tara-postnikoff/) - Food and exercise is your medicine! Tara Postnikoff loves working with fitness-minded individuals, weekend warriors, and competitive athletes looking to train harder and perform better through natural nutrition and active lifestyles.
- [Jessica Wilson](https://totum.ca/team/jessica-wilson/) - Jessica Wilson is a Certified Personal Trainer and Neuroscience Specialist with a passion for helping people move, feel, and perform at their best.
- [Khyla Maganja-Boyer](https://totum.ca/team/khyla-maganja-boyer/) - Khyla Maganja-Boyer has always loved to challenge herself by putting herself in new situations. At 8 years of age, she began taking tap dance and Tae Qwon Do.
- [Mitchell Bown](https://totum.ca/team/mitchell-bown/) - Mitch Bown’s passion for fitness and movement began early, growing up in Newfoundland and New Brunswick, where he developed a deep love for sports, especially hockey.
- [Cassie Chan](https://totum.ca/team/cassie-chan/) - Cassie Chan’s passion for fitness is rooted in her experience as a high-performing athlete, having played competitive soccer and lacrosse throughout her youth.
- [Becca Thomas](https://totum.ca/team/becca-thomas/) - Becca is passionate about health, wellness, and fitness. Growing up playing hockey and struggling with injuries herself instilled in her the appreciation of being active and living pain-free. During her undergraduate degree, Becca worked with older adults living with osteoarthritis, guiding them through the GLA:D program to help reduce pain, increase movement, and improve quality of life. Becca earned
- [Diane Tuerke](https://totum.ca/team/diane-tuerke/) - Diane Tuerke's passion for both fitness and nutrition is rooted in her dedication to continuously improve and challenge both herself and her clients. She is a huge proponent of building a lifestyle that incorporates both movement and nourishment, which allows her clients to achieve their goals and maintain their results.
- [Ethan Martin](https://totum.ca/team/ethan-martin/) - Growing up, sports were more than just a pastime for Ethan—they were a way of life. Competing in hockey, golf, basketball, and swimming from a young age, each sport taught him invaluable lessons that now shape the way he trains and connects with clients.
- [Sarah Fregeau](https://totum.ca/team/sarah-fregeau/) - Sarah Fregeau is a certified Pilates instructor and Soma Trainer, and a professional dancer. As a supportive teacher, she seeks to foster a curiosity about the body, helping clients to discover new ways of moving & new habits.
- [Dr. Lyndsey Osler](https://totum.ca/team/dr-lyndsey-osler/) - Dr. Lyndsey Osler is a chiropractor dedicated to delivering evidence-based care with a strong focus on exercise to optimize function, reduce pain, and keep people moving their best.
- [Carla Nanka-Bruce](https://totum.ca/team/carla-nanka-bruce/) - Carla Nanka-Bruce has been coaching at Totum Life Science since 2006. She’s been a competitive soccer player (team captain and MVP), cross-country skier, basketball player and mountain biker (team co-captain and MVP).
- [Jessica Pontarollo](https://totum.ca/team/jessica-pontarollo/) - Jessica Pontarollo was born and raised in Toronto, where she developed a lifelong passion for sport and movement through activities such as gymnastics, soccer, volleyball, and flag football.

## Podcast

- [The Best Health Lessons We Learned This Season (Season 3 Recap)](https://totum.ca/podcast/the-best-health-lessons-we-learned-this-season-season-3-recap/) - Tim and Stacy Irvine wrap up Season 3 with their biggest takeaways from this season's health experts. They revisit the most impactful lessons on foot function, lifestyle medicine, heart rate variability, youth athletics, gut health, personalized health, breathing mechanics, functional capacity, HIIT training, and sports nutrition. Highlights include Cooper Institute research showing that running a
- [Why You're Breathing Wrong (And How It's Causing Back Pain)](https://totum.ca/podcast/why-youre-breathing-wrong-and-how-its-causing-back-pain/) - Dr. Waj Hoda is a chiropractor at Totum Life Science who specializes in Dynamic Neuromuscular Stabilization (DNS) and the connection between breathing mechanics and injury prevention. He explains why most people breathe incorrectly, how shallow mouth breathing causes low back pain, and how retraining the diaphragm creates automatic spine stability without extra effort. Waj breaks
- [How to Add High-Intensity Training Without Burning Out](https://totum.ca/podcast/how-to-add-high-intensity-training-without-burning-out/) - Nikki Fraser holds master's degrees in kinesiology and health psychology and works with clients to build sustainable fitness habits across all ages and fitness levels. She breaks down why high-intensity interval training is critical for longevity, how to fit HIIT into a weekly training plan without burning out, and the research showing that even 3-4
- [The Dietitian Behind Canada's Olympians Reveals What Elite Athletes Actually Eat](https://totum.ca/podcast/the-dietitian-behind-canadas-olympians-reveals-what-elite-athletes-actually-eat/) - She fed Canada's Olympic beach volleyball team at the Rio Games — and she says most athletes are getting nutrition completely wrong. Nicole Springle is a Registered Sport Dietitian who has worked with Canadian Olympians. She breaks down what elite athletes actually eat, why iron deficiency silently destroys performance, and the one supplement she recommends
- [Why Your Feet Are Weak (And How to Fix Them in 4 Exercises)](https://totum.ca/podcast/why-your-feet-are-weak-and-how-to-fix-them-in-4-exercises/) - Dr. Keenan O'Young is a chiropractor at Totum who specializes in foot function and injury prevention. He breaks down why most people have weak, deconditioned feet, how poor foot function creates injuries up the kinetic chain, and the key exercises that build strength, mobility, and control in your feet. Keenan explains why the big toe
- [Your Fitness Tracker Is Lying to You (And Here's Why)](https://totum.ca/podcast/your-fitness-tracker-is-lying-to-you-and-heres-why/) - Zack Kelly is a performance coach and psychophysiologist who completed his master's research in heart rate variability. He breaks down what HRV actually measures, why wearable devices often get the interpretation wrong, and how to use fitness tracker data without letting it control your training or stress you out. Zack explains why high HRV isn't
- [Why 80% of Chronic Disease Comes Down to Lifestyle (Doctor Explains)](https://totum.ca/podcast/why-80-of-chronic-disease-comes-down-to-lifestyle-doctor-explains/) - Dr. Amanda Marrone is a family medicine physician and lifestyle medicine practitioner at Optimal U in Toronto. She focuses on using behavioral interventions and lifestyle factors to prevent and treat chronic disease at its root cause. Dr. Marrone discusses why the conventional healthcare model works well for acute disease but struggles with chronic conditions, and
- [How Elite Sports Systems Translate to Real Life (Pro Coach Explains)](https://totum.ca/podcast/how-elite-sports-systems-translate-to-real-life-pro-coach-explains/) - Kris Robertson is the Head Strength & Conditioning Coach for the Raptors 905 (NBA G-League), Sport Scientist with the Toronto Argonauts (CFL), and former professional football player drafted by the Winnipeg Blue Bombers. He breaks down the winning systems used by elite sports organizations and how they translate to business, leadership, and everyday life. Kris
- [How to Improve Digestion (3 Science-Backed Ways)](https://totum.ca/podcast/how-to-improve-digestion-3-science-backed-ways/) - Kyle Buchanan is a certified nutritional practitioner who breaks down why gut diversity determines everything from your energy levels to how badly hangovers hit you. He explains the 30-plant-foods-per-week benchmark that creates a healthier microbiome, why most people are digesting protein poorly, and how supporting digestion before meals changes absorption entirely. Kyle reveals why variety
- [DNS: The Pro Athlete’s Secret to Core Stability & Power](https://totum.ca/podcast/dns-the-pro-athletes-secret-to-core-stability-power/) - Lower back pain often stems from a simple mechanical failure: your pelvis and rib cage are out of alignment. While most people focus on "six-pack" abs, true core stability comes from the deepest layers of your anatomy
- [Canada’s Most Admired CEO: The Future of Your Health Journey](https://totum.ca/podcast/canadas-most-admired-ceo-the-future-of-your-health-journey/) - Mike Kessel, the CEO of Cleveland Clinic Canada, reveals that we aren't just passengers in our own health journey since 90% of our health after age 60 is determined by lifestyle, not DNA. He advocates for a "50/50" ownership model where individuals use handheld diagnostic technology to monitor their own heart, lungs, and throat to
- [Why 70% of Kids Quit Sports (And How to Fix It)](https://totum.ca/podcast/why-70-of-kids-quit-sports-and-how-to-fix-it/) - Is your child on the right path to elite athleticism, or are they on the road to burnout? In this episode, we sit down with Kris Robertson, Head Strength & Conditioning Coach for the Raptors 905 and former CFL All-Canadian.
- [How To Stay "Springy" & Fast After 40 (The New Science)](https://totum.ca/podcast/how-to-stay-springy-fast-after-40-the-new-science/) - In this episode they expose why the old rules of fitness and injury recovery are holding you back—and reveal the new science that unlocks explosive speed, prevents injury, and rewires your body for elite performance at any age.
- [Why Olympians Sleep 12 Hours a Night](https://totum.ca/podcast/why-olympians-sleep-12-hours-a-night/) - Professional beach volleyball player and Olympian Sophie Bukovec joins Tim and Stacey Irvine to reveal what life was really like in the final weeks before the Olympic Games.
- [Creatine: The Surprising Brain & Muscle Booster](https://totum.ca/podcast/creatine-the-surprising-brain-muscle-booster/) - Creatine isn’t just for bodybuilders — Tim and Stacy Irvine explain how this simple supplement boosts strength, energy, and even brain health.
- [Olympic Volleyball Star Reveals the Truth About Carbs & Health](https://totum.ca/podcast/olympic-volleyball-star-reveals-the-truth-about-carbs-health/) - Olympian diet, Olympic nutrition, athlete carbs, female athlete food pressure, sports diet secrets, athlete immunity, Olympic eating plan, carbs performance, diet truth, athlete mindset, Olympic volleyball, training diet, female health, food guilt, athlete recovery.
- [VO₂ Max + Muscle: The 2-Step Longevity Cheat Code](https://totum.ca/podcast/vo₂-max-muscle-the-2-step-longevity-cheat-code/) - Want to live strong, mobile, and energized well into your 80s? The secret isn’t endless jogging—it’s a simple combo: strength training + short bursts to boost VO₂ max. In this highlight, Tim and Stacy share
- [Why VO2 Max Testing Scares People](https://totum.ca/podcast/why-vo2-max-testing-scares-people/) - VO2 max testing, zone 2 training, HIIT overtraining, longevity metrics, heart rate training, submax testing, fitness assessment, aerobic capacity, metabolic efficiency, training zones.
- [Olympian vs. Everyday Runner: Do Metrics Even Matter?](https://totum.ca/podcast/olympian-vs-everyday-runner-do-metrics-even-matter/) - In this highlight, Olympian Micha Powell and marathoner Ben Kaplan share two very different but surprisingly aligned views on training.
- [Why Women Should NEVER Workout Fasted](https://totum.ca/podcast/why-women-should-never-workout-fasted/) - Why women should NEVER workout fasted - and the simple 15g protein rule that changes everything! Naturopathic doctor Dr. Tamara Kung reveals why fasted workouts sabotage women's muscle gains
- [Why Heavy Lifting Could Be Hurting Your Game (Elite Coach Explains)](https://totum.ca/podcast/why-heavy-lifting-could-be-hurting-your-game-elite-coach-explains/) - In this highlight, elite performance coach Dan Farthing breaks down how athlete training has transformed over the last decade and why focusing only on lifting heavy can actually slow you down.
- [Top Surgeon Reveals 3 Secrets to a Successful Surgery Recovery](https://totum.ca/podcast/top-surgeon-reveals-3-secrets-to-a-successful-surgery-recovery/) - Discover the 3 mistakes people make before surgery—and how pro athletes avoid them. Learn about prehab, healing nutrition, and sleep strategies from a top surgeon for the Toronto Blue Jays.
- [How Many Sets Per Week to Build Muscle? Science Says 4 Sets MINIMUM](https://totum.ca/podcast/how-many-sets-per-week-to-build-muscle-science-says-4-sets-minimum/) - Build muscle with minimal training! Science proves 4 sets per week minimum for muscle growth. Learn resistance training minimums, strength training basics, muscle building tips, and how to maximize your workouts with less time in the gym.
- [How to Use Mental Training to Perform Under Pressure](https://totum.ca/podcast/how-to-use-mental-training-to-perform-under-pressure/) - Think confidence is the key to performance? Think again. Discover why elite athletes, NFL quarterbacks, and Olympians use daydreaming, mental planning, and “shift when you drift” instead.
- [The Best Wellness Tips We Learned This Year (And Actually Use)](https://totum.ca/podcast/the-best-wellness-tips-we-learned-this-year-and-actually-use/) - In this special Season 2 Recap, Tim and Stacy Irvine look back at the most impactful takeaways from the year’s standout episodes. From Olympic mindset shifts and smarter training techniques to DEXA
- [How To Get More Happiness With Less Effort](https://totum.ca/podcast/how-to-get-more-happiness-with-less-effort/) - Best-selling author and neuroscience-based wellness coach Catherine Roscoe Barr joins the Totum Wellness Podcast to share her personal journey from burnout to brain health.
- [Train Smart: Diversify Workouts, Maximize Improvement](https://totum.ca/podcast/train-smart-diversify-workouts-maximize-improvement/) - Olympian Micha Powell and iRun Magazine editor Ben Kaplan join the Totum Wellness Podcast to talk all things running, training, coaching, recovery, and mental performance.
- [The Science of Health: Understanding DEXA Scans & Body Composition](https://totum.ca/podcast/the-science-of-health-understanding-dexa-scans-body-composition/) - Your weight doesn’t tell the full story of your health. Many of us focus on the number on the scale, but body composition, bone density, and visceral fat provide a far clearer picture of overall healt
- [Stop Guessing! These 3 Health Checks Reveal the Truth With Nikki Fraser](https://totum.ca/podcast/stop-guessing-these-3-health-checks-reveal-the-truth-with-nikki-fraser/) - Join Tim and Stacy Irvine on the Totum Wellness Podcast as they sit down with health and performance expert Nikki Fraser. With over 20 years of experience in personal training, group coaching, and movement assessments, Nikki is on a mission to help people unlock their full athletic potential—whether they're elite athletes or just starting their
- [Stop Overthinking: The Olympic Secret to Just Getting It Done!](https://totum.ca/podcast/stop-overthinking-the-olympic-secret-to-just-getting-it-done/) - How do Olympians train their minds for success? In this clip from the Totum Wellness Podcast, professional beach volleyball player Sophie Bukovec shares game-changing mental strategies
- [How Olympians Stay Mentally Tough – Sophie Bukovec on Beach Volleyball, The Olympics & Resilience](https://totum.ca/podcast/sophie-bukovec-on-beach-volleyball-the-olympics-and-resilience/) - Join Tim and Stacy Irvine on the Totum Wellness Podcast as they sit down with Olympic beach volleyball player Sophie Bukovec. Fresh off her Paris 2024 experience
- [How to Build Mental Toughness with Jacquie Chapman](https://totum.ca/podcast/how-to-build-mental-toughness-with-jacquie-chapman/) - Join Tim and Stacy Irvine on the Totum Wellness Podcast as they welcome back Jacquie Chapman for an eye-opening conversation on stress management, resilience, and sustainable high performance.
- [Best Foods for Strength & Gut Health: How Women Should Eat for Fitness](https://totum.ca/podcast/best-foods-for-strength-gut-health-how-women-should-eat-for-fitness/) - Women’s bodies need fuel before and after workouts to build muscle and stay strong. Dr. Tamara Kung breaks down the best protein sources, the importance of gut health, and how to time meals for better results. Plus, learn why intermittent fasting needs to be adjusted for women. Don’t forget to subscribe for more expert wellness
- [How Much Protein Should Women Eat A Day With Dr. Tamara Kung](https://totum.ca/podcast/how-much-protein-should-women-eat-a-day-with-dr-tamara-kung/) - In this conversation, Dr. Kung breaks down the essential strategies for women’s health—especially during perimenopause and menopause—covering everything from bone density and muscle strength to gut health and hormone balance.
- [The Psychology of High Performance with Dr. Dana Sinclair](https://totum.ca/podcast/the-psychology-of-high-performance-with-dr-dana-sinclair/) - Join Tim and Stacy Irvine on the Totum Wellness Podcast as they sit down with renowned performance psychologist Dr. Dana Sinclair. Drawing on her experiences with Olympians, professional athletes, and elite performers, Dr. Sinclair shares how mental strategies can transform your ability to handle pressure and achieve your goals. In this episode, Dr. Sinclair discusses:
- [Unlock Elite Performance: with CFL Legend Dan Farthing](https://totum.ca/podcast/unlock-elite-performance-with-cfl-legend-dan-farthing/) - Join Tim and Stacy Irvine on the Totum Wellness Podcast as they sit down with CFL legend and Roughriders strength and conditioning coach Dan Farthing.
- [Lessons from an Olympian: Heather Bansley’s Tips on Mindset, Nutrition, and Recovery](https://totum.ca/podcast/lessons-from-an-olympian-heather-bansleys-tips-on-mindset-nutrition-and-recovery/) - Join Tim and Stacy Irvine on the Totum Wellness Podcast as they sit down with three-time Olympian Heather Bansley. In this inspiring episode, Heather shares her journey through the Rio, Tokyo, and Paris Olympics, discussing resilience, wellness, and finding balance after professional sports. In this episode, Heather discusses: Transitioning from professional athletics and embracing everyday
- [What It Takes to Heal Like a Pro: Dr. Jason Smith on Surgery & Recovery Tips](https://totum.ca/podcast/what-it-takes-to-heal-like-a-pro-dr-jason-smith-on-surgery-recovery-tips/) - In this episode of the Totum Wellness Podcast, hosts Tim and Stacy Irvine welcome orthopedic surgeon Dr. Jason Smith. Known for his high-profile work with elite athletes, including the Toronto Blue Jays and Golf Canada, Dr. Jason Smith shares his inspiring journey from hockey player to renowned orthopedic specialist. He discusses the critical role of
- [Sustainable High Performance: Without Burnout](https://totum.ca/podcast/sustainable-high-performance-without-burnout/) - We sit down with Jacquie Chapman, founder of Valeo Leadership Group, to dive into the world of sustainable high performance.
- [Tim & Stacy Irvine Kicking Off Season 2: Health Habits, Lifestyle Balance, and Staying Energetic](https://totum.ca/podcast/tim-stacy-irvine-health-habits-lifestyle-balance-and-staying-energetic/) - In the first episode of the Totum Wellness Podcast Season 2, hosts Tim and Stacy Irvine discuss the importance of maintaining wellness habits amidst life's hectic schedules.
- [Dave Salmoni: Evolving Approaches For Changing Bodies](https://totum.ca/podcast/dave-salmoni-evolving-approaches-for-changing-bodies/) - Canadian animal trainer, entertainer, and television producer Dave Salmoni joins hosts Tim and Stacy Irvine for a captivating discussion on the evolution of training approaches as we age.
- [Tim and Stacy Irvine: Things we think you need to know](https://totum.ca/podcast/tim-and-stacy-irvine-things-we-think-you-need-to-know/) - Join us in today's episode as Totum’s co-founders, Tim and Stacy Irvine, share their expertise on essential topics in the fitness world.
- [Andre Rzazewski & Dave Salmoni l Wrestling bears… and other interesting training methods](https://totum.ca/podcast/andre-rzazewski-dave-salmoni-l-wrestling-bears-and-other-interesting-training-methods/) - Join us as we dive into the wild world of unconventional training methods with special guests Dave Salmon, renowned animal trainer, and Andre, his personal trainer from Totum.
- [Mar Datu: Hidden Benefits of Sport & Training](https://totum.ca/podcast/mar-datu-hidden-benefits-of-sport-training/) - Discover the power of sport and training with Mar Datu, Totum's personal trainer. In this episode, she joins our hosts Tim and Stacy as they delve into the hidden benefits of fitness.
- [Dr. Gavin O'Handley: Is Crossfit or HIIT safe? (Part 2)](https://totum.ca/podcast/dr-gavin-ohandley-is-crossfit-or-hiit-safe-part-2/) - We dive deeper into the world of Crossfit and HIIT. If you enjoyed part one of our series, get ready to be even more engaged with this informative and insightful discussion.
- [Dr. Gavin O'Handley: Is Crossfit or HIIT safe?](https://totum.ca/podcast/dr-gavin-ohandley-is-crossfit-or-hiit-safe/) - Doctor Gavin O'Handley discussing the essentials of CrossFit and HIIT. Is it safe to participate in these high-intensity workouts?
- [Victoria Lavinskas: Running Prep For Performance & Injury Prevention (Pt 2)](https://totum.ca/podcast/victoria-lavinskas-running-prep-for-performance-injury-prevention-pt-2/) - In this second part of our running series on the Totum Wellness Podcast, expert physiotherapist Victoria returns to provide even more valuable insights on how to kickstart your running journey.
- [Victoria Lavinskas: Running Prep For Performance And Injury Prevention](https://totum.ca/podcast/victoria-lavinskas-running-prep-for-performance-and-injury-prevention/) - In this episode of the Totum Wellness podcast, our expert physiotherapist Victoria shares valuable tips on how to start your running process.
- [Tim and Stacy Irvine: Ask Totum #1](https://totum.ca/podcast/tim-and-stacy-irvine-ask-totum-1/) - In this special edition episode of Totum Wellness Podcast, hosts Tim and Stacy Irvine will respond to some of your most burning questions.
- [Tremayne Mischey: Wasting Time in Workouts](https://totum.ca/podcast/tremayne-mischey-wasting-time-in-workouts/) - In this episode, we are thrilled to have Tremayne Mischey, sharing valuable insights on a topic that many of us can relate to: wasting time in workouts. Are you someone who often finds themselves spending more time in the gym than necessary without seeing the desired results? Or perhaps you struggle with staying focused and
- [How to Train Smarter (Not Harder) and Stop Getting Hurt](https://totum.ca/podcast/how-to-train-smarter-not-harder-and-stop-getting-hurt/) - Zack Kelly joins the Totum Wellness Podcast for a deep dive into performance, injury prevention, and why metrics like VO2 max and force plate testing aren’t just for elite athletes—they’re for anyone who wants to move better and age well.
- [Want to Age Better? Focus on Strength — Here’s Why](https://totum.ca/podcast/want-to-age-better-focus-on-strength-heres-why/) - Fitness expert Nikki Fraser returns to the Totum Wellness Podcast for a deep dive into the real science behind strength training. With over 20 years of experience, Nikki breaks down the myths, shares the latest research, and explains why resistance training is crucial for everyone—especially as we age. Tim and Stacy get practical about how
- [Dr. Wajid Hoda: How Changes In Movement May Be Causing Your Injuries](https://totum.ca/podcast/dr-wajid-hoda-how-changes-in-movement-may-be-causing-your-injuries/) - As a practicing chiropractor specializing in injury rehabilitation, Dr. Waj Hoda sheds light on Dynamic Neuromuscular Stabilization (DNS). Watch the whole video and discover how DNS delves into movement patterns rooted in childhood motor development milestones. Don't miss this knowledge-packed episode! Listen to the podcast on your favourite platform: Apple | YouTube | Spotify
- [Grace Lindsey: Reset Relationship With Alcohol](https://totum.ca/podcast/grace-lindsey-reset-relationship-with-alcohol/) - Welcome to a new episode of Totum Wellness podcast! Join our founders, Tim and Stacy, as they welcome Grace Lindsey to delve into the crucial topic of redefining our relationship with alcohol. Together, they explore effective strategies for managing habits associated with alcohol, providing insightful and practical advice. Don't miss out on this engaging conversation
- [Dr. Tamara Kung: Recovery Nutrition](https://totum.ca/podcast/dr-tamara-kung-recovery-nutrition/) - Dr. Tamara Kung engages in a profound conversation with Totum founders, Tim and Stacy Irvine, exploring the realm of recovery nutrition.
- [Dr. Tamara Kung: Recovery sleep](https://totum.ca/podcast/dr-tamara-kung-recovery-sleep/) - Let's unlock the secrets of Recovery Sleep together! Join Dr. Tamara Kung as she shares expert insights and practical tips to improve your sleep habits for a revitalized mind, body, and soul.
- [Grace Lindsey: Confidence Habits](https://totum.ca/podcast/grace-lindsey-confidence-habits/) - Grace Lindsey partners with our founders, Tim and Stacy, to explore the significance of confidence-building habits and ways to foster trust in your abilities.
- [Grace Lindsey: Performance & Wellness Coaching to Achieve Your Goals](https://totum.ca/podcast/grace-lindsey-performance-wellness-coaching-to-achieve-your-goals/) - In this edition, we have the privilege of hosting Grace Lindsey, Totum's esteemed wellness and performance coach.
- [Kiara and Kate LeBlanc: Lifted Movement](https://totum.ca/podcast/kiara-and-kate-leblanc-lifted-movement/) - Join us on this episode of Totum Wellness Podcast as Kiara and Kate share their inspiring life story. From facing seemingly insurmountable challenges to transforming problems into opportunities, their journey offers valuable insights and practical advice.
- [Dr. Tamara Kung: Food Freedom](https://totum.ca/podcast/dr-tamara-kung-food-freedom/) - Are you struggling to find peace and balance in your relationship with food? Look no further! In this episode of Totum Talks, join our co-founders, Tim and Stacy, as they delve into the fascinating world of food freedom with Dr. Tamara Kung.
- [Larry Wolf and David Cravit: Superaging (Part 2/2)](https://totum.ca/podcast/larry-wolf-and-david-cravit-superaging-part-2-2/) - Welcome to a rejuvenating episode of Totum Wellness Podcast! Join David and Larry as they dive into the secrets of defying aging and living life to the fullest. In this discussion, they unveil practical tips that can help you embrace the years without letting age become a barrier. Discover their inspiring journey as they break
- [Larry Wolf and David Cravit: Superaging (Part 1/2)](https://totum.ca/podcast/larry-wolf-and-david-cravit-superaging-part-1-2/) - Welcome to a rejuvenating episode of Totum Wellness Podcast! Join David and Larry as they dive into the secrets of defying aging and living life to the fullest.
- [Amanda Dawson: Pelvic Floor](https://totum.ca/podcast/amanda-dawson-pelvic-floor/) - Today, join us as Amanda, our knowledgeable physiotherapist at Totum Life Science, sheds light on a topic that often goes unnoticed - the pelvic floor. Have you ever wondered about the significance of understanding this vital part of your body? Well, get ready to be enlightened! With Amanda's expertise and passion, she will guide us
- [Welcome to Totum Wellness Podcast](https://totum.ca/podcast/welcome-to-totum-wellness-podcast/) - In this episode, Totum's co-founders, Tim and Stacy, introduce you to the mission of the podcast - sharing valuable information that can truly enhance people's lives.

## Careers

- [Personal Trainer](https://totum.ca/careers/personal-trainer/) - If you are people-focused, energetic, proactive, knowledgeable, fun, positive and inspiring, then we will likely work well together…for a long time. We believe in… an incredible culture helping clients achieve incredible results fostering collaboration constantly developing knowledge through professional development having lots of fun
- [Physiotherapist](https://totum.ca/careers/physiotherapist/) - Totum Life Science is looking for an incredible person to join our team. We are looking to hire a near full time candidate for our King St. location in the heart of the vibrant King West community. The successful candidate can start in September with shifts to be determined between 7am - 7pm during the week
- [Medical Receptionist](https://totum.ca/careers/medical-receptionist/) - Totum is excited to offer a part time to full-time position to an enthusiastic, engaging, caring and organized individual for our front desk team. The successful candidate will be the face of Totum, embodying Totum’s core tenets in all aspects of administration and customer service. The incumbent will support clinic personnel, allowing them to focus on

## Categories

- [Uncategorized](https://totum.ca/category/uncategorized/)
- [Resources](https://totum.ca/category/resources/)
- [Fitness](https://totum.ca/category/fitness/)
- [For your Info](https://totum.ca/category/for-your-info/)
- [Tips](https://totum.ca/category/tips/)
- [Totum in the News](https://totum.ca/category/totum-in-the-news/)
- [Recommendations](https://totum.ca/category/recommendations/)
- [Success Story](https://totum.ca/category/success-story/)
- [Promotions](https://totum.ca/category/promotions/)
- [Meet a Totumite](https://totum.ca/category/meet-a-totumite/)
- [Performance](https://totum.ca/category/performance/)
- [King West](https://totum.ca/category/king-west/)
- [All](https://totum.ca/category/all/)

## Tags

- [health](https://totum.ca/tag/health/)
- [mental health](https://totum.ca/tag/mental-health/)
- [nutrition](https://totum.ca/tag/nutrition/)
- [naturopath](https://totum.ca/tag/naturopath/)
- [fitness](https://totum.ca/tag/fitness/)
- [age](https://totum.ca/tag/age/)
- [muscles](https://totum.ca/tag/muscles/)
- [strength](https://totum.ca/tag/strength/)
- [longevity](https://totum.ca/tag/longevity/)
- [hydration](https://totum.ca/tag/hydration/)
- [drinking enough water](https://totum.ca/tag/drinking-enough-water/)
- [drinking water](https://totum.ca/tag/drinking-water/)
- [staying hydrated](https://totum.ca/tag/staying-hydrated/)
- [fitness and hydration](https://totum.ca/tag/fitness-and-hydration/)
- [recipes](https://totum.ca/tag/recipes/)
- [smoothie bowl](https://totum.ca/tag/smoothie-bowl/)
- [recipe](https://totum.ca/tag/recipe/)
- [beets](https://totum.ca/tag/beets/)
- [healthy living](https://totum.ca/tag/healthy-living/)
- [immunity](https://totum.ca/tag/immunity/)
- [hybrid](https://totum.ca/tag/hybrid/)
- [hybrid lifestyle](https://totum.ca/tag/hybrid-lifestyle/)
- [work life balance](https://totum.ca/tag/work-life-balance/)
- [outdoors](https://totum.ca/tag/outdoors/)
- [mindful](https://totum.ca/tag/mindful/)
- [brain training](https://totum.ca/tag/brain-training/)
- [meditation](https://totum.ca/tag/meditation/)
- [sleeping](https://totum.ca/tag/sleeping/)
- [sleep health](https://totum.ca/tag/sleep-health/)
- [crosstraining](https://totum.ca/tag/crosstraining/)
- [hiking](https://totum.ca/tag/hiking/)
- [biking](https://totum.ca/tag/biking/)
- [running](https://totum.ca/tag/running/)
- [runsmart](https://totum.ca/tag/runsmart/)
- [events](https://totum.ca/tag/events/)
- [routine](https://totum.ca/tag/routine/)
- [lifestyle](https://totum.ca/tag/lifestyle/)
- [physicalhealth](https://totum.ca/tag/physicalhealth/)
- [balance](https://totum.ca/tag/balance/)
- [Overall health](https://totum.ca/tag/overall-health/)
- [happiness](https://totum.ca/tag/happiness/)
- [relationships](https://totum.ca/tag/relationships/)
- [healthyrelationships](https://totum.ca/tag/healthyrelationships/)
- [gear](https://totum.ca/tag/gear/)
- [advice](https://totum.ca/tag/advice/)
- [running shoes](https://totum.ca/tag/running-shoes/)
- [run smart](https://totum.ca/tag/run-smart/)
- [training](https://totum.ca/tag/training/)
- [green zone](https://totum.ca/tag/green-zone/)
- [sleep](https://totum.ca/tag/sleep/)
- [sustainable habits](https://totum.ca/tag/sustainable-habits/)
- [habit building](https://totum.ca/tag/habit-building/)
- [workouts](https://totum.ca/tag/workouts/)
- [programs](https://totum.ca/tag/programs/)
- [workout programs](https://totum.ca/tag/workout-programs/)
- [programming](https://totum.ca/tag/programming/)
- [time saving](https://totum.ca/tag/time-saving/)
- [summer](https://totum.ca/tag/summer/)
- [fatigue](https://totum.ca/tag/fatigue/)
- [sunlight](https://totum.ca/tag/sunlight/)
- [totum](https://totum.ca/tag/totum/)
- [injury](https://totum.ca/tag/injury/)
- [shoulder](https://totum.ca/tag/shoulder/)
- [back](https://totum.ca/tag/back/)
- [pain](https://totum.ca/tag/pain/)
- [mobility](https://totum.ca/tag/mobility/)
- [performance](https://totum.ca/tag/performance/)
- [recovery](https://totum.ca/tag/recovery/)
- [muscle cramps](https://totum.ca/tag/muscle-cramps/)
- [magnesium](https://totum.ca/tag/magnesium/)
- [pelvic floor](https://totum.ca/tag/pelvic-floor/)
- [abdominals](https://totum.ca/tag/abdominals/)
- [physiotherapy](https://totum.ca/tag/physiotherapy/)
- [function](https://totum.ca/tag/function/)
- [shoes](https://totum.ca/tag/shoes/)
- [gut heatlh](https://totum.ca/tag/gut-heatlh/)
- [sugar cravings](https://totum.ca/tag/sugar-cravings/)
- [microbiome](https://totum.ca/tag/microbiome/)
- [artificial sweetners](https://totum.ca/tag/artificial-sweetners/)
- [habits](https://totum.ca/tag/habits/)
- [change](https://totum.ca/tag/change/)

## Specialty

- [Athletic Therapy](https://totum.ca/team/specialty/athletic-therapy/)
- [Chiropractor](https://totum.ca/team/specialty/chiropractor/)
- [Co-Founder](https://totum.ca/team/specialty/co-founder/)
- [Massage Therapist](https://totum.ca/team/specialty/massage-therapist/)
- [Naturopathic Doctor](https://totum.ca/team/specialty/naturopathic-doctor/)
- [Operations Manager](https://totum.ca/team/specialty/operations-manager/)
- [Osteopath](https://totum.ca/team/specialty/osteopath/)
- [Pelvic Physiotherapist](https://totum.ca/team/specialty/pelvic-physiotherapist/)
- [Personal Trainer](https://totum.ca/team/specialty/personal-trainer/)
- [Physiotherapists Toronto](https://totum.ca/team/specialty/physiotherapist/)
- [Pilates Instructor](https://totum.ca/team/specialty/pilates-instructor/)
- [President](https://totum.ca/team/specialty/president/)
- [Traditional Chinese Medicine](https://totum.ca/team/specialty/traditional-chinese-medicine/)
- [Yoga Instructor](https://totum.ca/team/specialty/yoga-instructor/)
- [Nutritionist](https://totum.ca/team/specialty/nutritionist/)
- [Kinesiologist](https://totum.ca/team/specialty/kinesiologist/)

## Podcast Type

- [Popular](https://totum.ca/podcast-type/popular/)

## Location

- [King Street West](https://totum.ca/location/king-street-west/)
- [Rosedale](https://totum.ca/location/rosedale/)