New Year, New You – Shape Up with these Fitness Training Rules

We've all heard it: ‘New Year, New You'.  Such a common phrase at this time of the year! Setting a New Year’s resolution to get in shape is typical, but so is the swiftness with which resolutions are cast aside in exchange for a night on the couch or that indulgent dinner out.

Sure, we are all in favour of a New Year’s resolution that gets you motivated – but why should the date on the calendar be the arbitrary motivation? Why not use this often meaningless date (yes, we said it) to actually start something meaningful and great. If you really want to change something – change it! Don’t focus so much on the time of year as the paramount motivation for setting worthwhile goals.

That being said, if you're determined to use the New Year as a stepping stone, we want to help! Here are our top 5 fitness training rules to get you motivated - and keep you motivated.

1.     Build your fitness training gradually. Don’t hit the gym hard right out of the gate – especially if your body isn’t used to it. Start off slowly to re-introduce your body to changes and new demands. Think tortoise and hare here: slow and steady wins the race.

 

2.     Eat before and after exercise. We all know that when you are trying to lose weight reducing your caloric intake is important. However, when you reduce it too much your energy level will suffer. If your fitness plan includes working out, make sure that you are eating before and after you hit the gym. Choose foods that are high in protein and slow-burning carbs pre-workout, and a small snack directly after working out to help with muscle growth.

3.     Change it up.  While finding your groove will help you shape a routine, it can also lead to boredom. If you are bored, you’ll be less motivated to continue. Switching your program will help keep things new and exciting – and it will also help you avoid the all-too-common progress plateau.   

4.     Don’t forget to rest. Your body can’t be going 24/7 – it will eventually crash. Your body needs to rest to be able to rebuild itself, so try and adhere to the rule that at least one day a week should be an exercise-free day. Skipping the rest portion of your program may put you at higher risk for injury and slow your progress.  

5.     Setting a plan and sticking with it sometimes isn’t enough – if you know that you are a sucker for temptation, why not get someone who can motivate you and keep you on track?  Get in touch with a fitness trainer who can help you establish markers along your fitness journey. These professionals can give you advice and guidance that are keys to success.

This New Year, don’t fall prey to the New Year’s resolution breakdown – stay motivated using these 5 fitness training rules to achieve the results you want. Good luck!

For more fitness training rules or to get in touch with a fitness trainer contact Athletic Edge Sports Medicine by calling 1 (416) 800-0800 or visit us online at www.aesm.ca.

Hockey Pain? Ease the Stress with Active Release Therapy

It's that time of year again: NHL teams are out there battling on the ice for the highly coveted Mr. Stanley. Players work their butts off both on and off the rink to stay in shape to perform at their best. Inspired by the big-leagues, this is also the time of year when fans and amateur players head out for a game of pick-up or organized league face-off. So what do all of these players have in common, no matter their level of play? The pain that is often inevitable when it comes to playing hockey!

Even though hockey can be dangerous because of the level of contact and intensity, much of the hockey related pain players suffer is caused by overuse – pain that slowly develops over time as a result of repetitive stress on different parts of the body, specifically muscles, tendons, bones, and joints. In the initial stages these injuries may not seem super difficult to deal with (often players just attribute them to an overly forceful game or not enough stretching), but if left untreated they can just get worse.

So, what can you do to treat these overuse injuries? Active Release Therapy.

What is Active Release Therapy (ART)? ART is an advanced form of massage therapy that uses over 500 different patented moves to reduce or eliminate pain most often caused by injuries due to overuse. The combination of movement and massage works to treat pain in nerves, tendons, ligaments, muscles and other connective tissue in your body. ART isn't a treatment that just anyone can perform.  The training is extensive and you have to be a licensed practitioner to put these techniques to use.

And ART is not like a typical massage – there are no soothing melodies or hot stones here. It isn’t meant to be relaxing, it's meant to relieve pain. The whole idea behind ART is that scar- tissue on or between the muscles causes them to shorten and become weaker, thereby leading to pain and discomfort. ART identifies that scar tissue and works to break it up, allowing for a much greater degree of movement.

Regardless of whether you play professionally or just enjoy a competitive game of shinny on the weekend with friends, sudden hockey injuries or those resulting from overuse can wreak havoc on the body. This time, why not try something different? You might be surprised at how effective ART is at easing those aches and pains.

Why let pain take the excitement out of the game you love?

For more information about how Active Release Therapy can help you overcome hockey related pain contact Athletic Edge Sports Medicine by calling 1 (416) 800-0800.

Toronto Public Skating – Get Ready with Physiotherapy Treatment

Skating is iconic in Canada and has long been a favoured winter activity for many Canadians. Lacing up those skates with family and friends is a great way to stay healthy while having fun over the winter months. And good news: free Toronto public skating makes this wintertime activity even easier!

Starting in November, the Natrel Rink at Harbourfront Centre offers free public skating 7 days a week. Skaters can enjoy the outdoor rink, music and the beautiful views of Lake Ontario, all while getting in some winter exercise. The rink even provides skate and helmet rentals – so if you don’t have your own equipment you can still get out there on the ice.

The Harbourfront Centre is by no means the only location to offer free public skating. Here is a short list of just some of the other rinks around the city offering public skating on a regular basis:

o   Agincourt Rec Centre – Wednesday and Thursday from 4:30-6, Saturday from 6:30-8 pm.

o   Bayview Arena – Sunday from 2:30-4:30 pm, Wednesday and Saturday from 7-9 pm.

o   Downsview Arena – Sunday from 3:45-4:45 pm, Wednesday from 7:15-9:15 pm, Saturday 7-9 pm.

o   Herbert H.Carnegie Centennial Centre – Sunday from 12-2 pm, Monday from 6:45-8 pm, Tuesday 12:30-2:30 pm.

o   McGregor Park Community Centre – Thursday 6:30-8 pm, Friday 4-6 pm, Saturday 7:15-8:30 pm.

o   Park Lawn Rink – Sunday 4:30-6 pm, Friday 6:45-8:15 pm, Saturday 3:15-4:45 pm.

o   Pleasantview Community Centre – Sunday from 2:30-430 pm, Tuesday and Saturday 7-9 pm.

o   Victoria Village Arena – Sunday 2:30-4:30 pm, Monday 7:30-8:30 pm, Saturday 7:30-9:30 pm.

For a more detailed list of Toronto public skating rinks, visit Toronto.ca. Also bear in mind that times may change over the course of the season, so make sure to check updates regularly.

Before you head out on the ice, remember that whether you skate on a regular basis or just like to enjoy the occasional spin around the rink, there is always a chance of injury.  If you are suffering from a skating injury, or are dealing with another injury that you fear might impact your ability to pull off the perfect triple axel to impress your friends, professional treatment might be wise.  Physiotherapy can work wonders for an injury or pain that can affect your skating prowess – so consider talking to someone at a sports medicine clinic before you lace-up.

For more information about Toronto public skating or to find out about how physiotherapy can help get you ready, contact Athletic Edge Sports Medicine by calling 1 (416) 800-0800 or visit us online at www.aesm.ca.

Holiday-Ready Eating Tips with a Registered Dietician

It’s that time of year again: the holiday dinners, parties and get-togethers that always mean copious amounts of delicious food. This often means having to buy a new outfit for that New Year’s Eve party because the usual ones don’t fit anymore. Depressing!! This year, stay healthy even when faced with the temptation that is synonymous with the holiday season.

Here are our top 5 holiday-ready eating tips:

1.     Eat breakfast and lunch everyday – don’t skip out just because you know there is a chance of overeating at a holiday dinner. Why not? If you don’t eat all day, your metabolism slows down, which can then lead to even more overeating. Even better: ramp up your protein intake during the day so that you won’t arrive at the soirée hungry!

2.     Socialize. Family meals or friendly get-togethers are a perfect excuse to chat while you eat. And the longer it takes you to finish what is on your plate, the more time your tummy has to register that it's full. This will stop the often inevitable second helping. Just make sure not to talk with your mouth full!

3.     When hosting, make sure that you offer choices you would want if trying to eat healthily. Also try to cut down on the extra fatty choices. When asked to bring a dish, offer something that you know is healthy, or take a version of a traditional dish you can make in a healthy way. For example, if you are asked to bring a dessert, go with a fruit tray rather than a cake covered in frosting.

4.     Don’t over-imbibe. The holidays often offer a wide array of fancy drinks to choose from, but so many of these are anything but tummy-trimming (think eggnog!). When out, don’t stick to the fancy drink menu with options full of creamy liquors or sugary syrups – maybe try one and then move to something a little health-and-hip conscious. And try not to over-do it!

5.     Use the winter weather as an excuse to enjoy a winter activity for exercise. Go for a walk around the neighbourhood to look at the decorations and lights. Take up snowshoeing or cross country skiing in local green-spaces, parks or forests. Don’t use the cold weather as justification for curling up on the couch (as tempting as it may be). Hibernation is for the bears – and they don’t eat for months!

Still feeling anxious even with this handy-dandy list? Meet with a registered dietician to get some extra holiday eating tips or tips on how to keep this season's weight dangers at bay. Treat yourself to keeping extra pounds from building up just because you've attended and enjoyed some holiday parties. A registered dietician can help you achieve and maintain a comfortable weight in a healthy way that doesn't keep you from having fun.

For more holiday-ready tips or to speak with our registered dietician, Stefanie Senior, contact Athletic Edge Sports Medicine at 1 (416) 800-0800.

AESM Receives Glowing Testimonial from Renowned Choreographer Jacob Niedzwiecki!

Famed Choreographer, filmmaker and creative technologist Jacob Niedzwiecki recently worked with AESM on a recent performance – and had great things to say about it!

"Dear Grant,

Jacqueries was a risky show, and it ended up a big success with critics and audiences. I wanted to say thanks for seeing me so quickly during the run and helping me get through the rest of it.

So from the entire cast, crew, and extended family of Jacqueries: thanks for helping us bring this crazy endeavour to life. We couldn’t have done it with you.

xo Jake”

Tim Hortons’ Roar of the Rings! Curling Injuries? Try Chiropractic Treatment

This week, Winnipeg's MTS Centre is host to Tim Hortons’ Roar of the Rings, a week-long curling championship which serves as the trials for Canada’s Olympic curling team. This year, the country's top 16 teams (8 men’s and 8 women’s) will compete for the highly coveted position. Whether you're an avid curler, or an avid curling fan - or both- this is a very exciting event.

Enthusiastic and devoted stone throwers everywhere know that curling is one of the safest sports there is, despite it being quite strenuous. The overall reported serious injury rate is only 3.5%. That being said, the strain that comes from a round of curling can be seriously tough to deal with, be it a friendly pick-up match or a competitive contest.

The most common curling injuries are musculoskeletal in nature and most often affect the shoulders, knees and back. These injuries are normally the result of movement involving stress on your joints. This stress is really not surprising when you think about the fact that the stones are made of pure granite and can weigh up to 20kg!

Tips to avoid curling injuries:

-        Stretching. This can't be stressed enough. Heading out onto the rink thinking that the sport isn't difficult and, therefore, stretching isn’t really necessary will cost you in the end!

-        Learn the proper technique. First-time curlers: this is for you! Watching Scotty’s Tournament of Hearts each year doesn't mean you know what you're doing. Make sure you get some guidance or head out with someone who can give you some specific points to help you form and refine your own stance and procedure.

-        Wear the right equipment. Jeans may be stylish but they don’t belong on the rink. Wear comfortable clothing, something with give. And don't forget gloves!

And what if you’ve already hit the rink and didn’t realize how hard curling can be on your body? There's no need to suffer through pain if you're dealing with a curling injury. Try chiropractic treatment to get your body straightened out! A chiropractor can help adjust and manipulate misaligned joints that are contributing to pain and bring you relief.

For more information about avoiding curling injuries or to find out about how chiropractic care can help you heal, contact Athletic Edge Sports Medicine at 1 (416) 800-0800 or visit us online at www.aesm.ca.

Treat Your Back to Some Much Needed Relief: Chiropractic Care for Chronic Back Pain

If you suffer from chronic back pain you are no doubt aware of how debilitating this pain can be. Everyday tasks that once seemed simple can become difficult, sometimes even impossible, and finding relief can be tough.

There are a number of different causes for chronic back pain, ranging from extreme physical exertion to falling to bending or crouching repeatedly. When you participate in a sporting activity that can lead to chronic back pain, the inability to continue can come about rapidly, and not seeking treatment can often make the problem worse.

Over the years, chiropractic care for chronic back pain has become more popular as a proven method for relief.

There are a variety of techniques used by chiropractors to manipulate and adjust joints that are misaligned. These help to reduce your back pain and restore normal function. Two of the most common chiropractic treatment methods are the Active Release Technique and the Graston Technique. Each offers its own benefits.

Active Release Technique: Active Release Technique is a movement-based massage system which locates and breaks up scar tissue. This scar tissue is usually the cause of any chronic pain, weakness, stiffness or numbness associated with soft-tissue injuries. This treatment is made up of over 500 different manual moves specific to ART, and your chiropractor’s assessment and examination determines which moves are best suited to your individual injury or pain.

Graston Technique: The Graston Technique is a form of instrument-assisted soft tissue mobilization. This method allows your chiropractor to find scar tissue and treat it to reduce or eliminate chronic back pain and restore normal function. This technique works to separate and break down collagen cross-links and increase skin temperature, as well as increase cellular activity and the rate and amount of blood flow to the affected area.

Other chiropractic care measures which may be used in your individualized treatment may include acupuncture. Acupuncture has been shown, through the painless insertions of tiny needles into the skin, to improve muscle activation and nerve function and to reduce pain. This is because the treatment helps restore the flow of energy through the body to remove the blocks causing pain or reduce normal function.

Stop letting chronic back pain hold you back from enjoying the sports (or just everyday activities) you love; stop suffering and get some help. Chiropractic care offers lasting relief. Your sports medicine specialist can examine and determine what treatment will best restore your body to its pain-free state, without invasive surgery or long recovery times.

For more information about how chiropractic care can help alleviate or eliminate your chronic back pain, contact Athletic Edge Sports Medicine by calling 416-800-0800.