Written by: Kat Friesen CAT(C), Osteopathy (current studies)
Certified Athletic Therapist
What a lot of people fail to acknowledge is the magnitude of work the body goes through during those labourous hours in the delivery room. It’s an equivalent to running a marathon for many, which poses the question of “why don’t we train for birth?” For an act deemed worthy of a marathon, something very few if any would attempt after sitting on the couch for who knows how long, why not train for it to make both the process and the recovery easier?
Using Osteopathic techniques during pregnancy allows your body to be in an ideal position to carry the baby. This includes testing the position, mobility and vitality of the pelvis as well as the contributing areas. By aligning the pelvis, normalizing the pelvic floor and assuring proper alignment of the spine (to minimize that pesky low back pain), we are now allowing the baby to develop in a balanced body. Creating this balance in the mothers’ body will allow for easier movement and a decrease in aches and pains that are usually associated with pregnancy.
Once the body is aligned and balanced Athletic Therapy allows for personalized strengthening exercises to prepare the body for the upcoming marathon. One of the best things you can do during pregnancy is to keep moving! Even though you will most likely feel a decrease in energy it is important to keep your body strong to not only help with birth but to help your body recover after. The exercises do not need to be intense and exhausting, the main goal is to keep you strong. Some good examples of at home exercises include squatting down to a chair and using your legs to stand back up, table or couch push ups, standing hip mobility moving one leg backward, to the side and forward in a slow and controlled movement, using soup cans to do some forward and side raises. For more ideas or a more personalized strengthening program come see us at Insahyu!
Written by: Melanie Talastas-Soriano BA-Kin, CAT(C), ISSA-CPT
Athletic Therapist, PersonalTrainer
Maintaining good health have been the focus for many people for many years. Whether you are just starting or need to maintain your good health, small changes is important to see big results. Here are ten ways that you can apply to your fitness regimen to maintaining good health starting today.
ONE: Keep moving, stay active to burn calories. Simple exercise like push-ups, squats, crunches or stretch will do the job. You can perform this at home while watching tv.
TWO: Reward yourself with clothing, music, new shoes or fitness gears instead of food. Having new gears helps with motivation to keeping active.
THREE: Fill your plate with 75% vegetables and the rest with whole grains and lean proteins. Remember, when you look at your plate, be sure it’s colorful.
FOUR: Sign up for an athletic event to keep yourself motivated with a goal or support local events for a cause: Zumba for a cause of Karma Yoga for a cause.
FIVE: Reach for mustard, hot sauce and salsa instead of ketchup, mayo or sour cream. Mustard, hot sauce and salsa are made with healthier spices.
SIX: Sleep 7-8 hours for muscle and mind recovery. Also, it will help you to not overeat.
SEVEN: Eat and chew slowly because it takes 20 minutes for your body to realize you are full. If you are at a dinner table, it would be helpful if you mingle and enjoy your company.
EIGHT: Drink 8 glasses of water throughout the day. The body is made of 75% of water so you must stay hydrated. Put lemon or cucumber to your water for added flavor.
NINE: Update your music to change your playlists for extra motivation.
TEN: Take 5 minutes every day to practice deep breathing. Whether you are at your desk, at the gym or at home, practicing simple breathing exercises can help you refocus and concentrate to what you will do next. Deep breathing with your eyes closed is a form of meditation to connect with yourself within.
I hope these simple tips will help you maintain your good health for 2018.
A New Year. A New Start.
Wishing you a successful and glorious Happy New Year
Team Insahyu: Certified Athletic Therapists and Certified Personal Trainers.