Rise & Shine!

How do I know what kind of stretching to do when I wake up? 

After a restful night sleep your body may feel tight from the previous day’s activities, from aches and pains, or even from injuries.

Stretching can be a good way to help release muscle tension, regain mobility, and range of motion that seems to be lost while sleeping or even sitting for long periods of time.

One of the things we should keep in mind while performing morning stretching is that stretching your muscles while they are cold or haven’t been active for hours might feel good, but dynamically stretching a warm muscle allows for a deeper and more effective stretch, and has greater benefits.

I would recommend 3-5 minutes of “Dynamic Stretching” in the morning rather then classic “Static Stretching”. Remember:

Dynamic = you’re continually moving
Static = you’re holding positions

Dynamic Stretches are stretches that take your muscles through a full range of motion. For example: try lifting your arm overhead. The goal is to get to a place where this action becomes easy to perform. When you reach that point, you have a more complete range of motion in your shoulder / arm in this direction.

Some of my favourite  Dynamic Stretches that  I use for myself and some of my personal training clients are hamstring walkouts/inchworms, wipers, and lateral lunges or cossack squats. You can see the video here: https://youtu.be/7M_Ff2tb22I

Give these 3 Dynamic Stretches a try next time you feel tight in the morning and you can feel the benefits throughout your entire day.

Cheers,

Jonathon

My role, as a patient.

 

Every so often, I write to our patients about my experiences working behind the front desk of AVANT. I too, get adjusted by Dr. Payne and have been on a chiropractic journey for almost three years now.

One of the biggest things I have taken away from this adventure, is taking responsibility for my body, movements, and stress.

BODY

I overheard Dr. Payne saying to a patient, “You can’t exercise yourself out of a poor diet,” and it is so true.

Ever since getting a dog, I barely exercise vigorously. I go on one long dog walk a day, and every so often I’ll do a fun activity like Archery Tag or sign up for a yoga class. I am slowly teaching my dog to run beside me for max. 5 kms though!

Why aren’t I concerned about getting in tons of exercise? When I was completely sugar, dairy, and gluten free – I had lost 18 lbs., and saw huge health benefits (less inflammation, no high or low energy, healthy nails, and no more teeth pain). Now, I’m trying to find my balance in the kitchen without it being un-healthy for my mind.

All of this to say, great health begins with what you put into your body (your fuel) – and exercise is a daily component that keeps you moving forward!

MOVEMENTS

A single adjustment helps facilitate my week; but it is my responsibility to move properly, listen to how I feel, and report these things back to Dr. Payne.

  • Did I get out of bed properly?
  • Did I text and slouch too much today? 
  • Did I sit more than I stood at work? 
  • Did I take breaks to drink water? 
  • Did I spent too much time looking at a screen? 
  • Did I wear the right shoes in volleyball?

Only I can make these decisions and they are the real reasons that my pain/discomfort exists (or doesn’t).

STRESS

Every time I am stressed, I pull muscles that run all along the back of my neck into my shoulders. This has been ongoing for years and one day I asked Dr. Payne if it meant I had some kind of a neurological problem. His reply was, “Kate, you’re just an intense person.” He called me out on something I already knew, but just didn’t realize it had that much of an impact on my body.

Once I decided to take ownership over this stress, it all became – less stressful. I started to actually evaluate it. Why does my right knee hurt? Ahh, that’s because I lean to the right when I stand and cross that same knee while sitting for multiple hours each day. See? It’s so liberating. 

CONCLUSION

I used to be the person who wasted OHIP dollars. I’d get bloated, march to my doctor and insist on all of the blood work, ultrasounds, and tests to figure out why. All along, it was poutine (eh?) and poor lifestyle choices.

Our lives are cycling through stressful events, most of them we can control and others we can simply manage. Your chiropractic adjustments run parallel beside you, to make sure you are on the best track possible.

Stay honest with yourself,
Kate

Are you under-eating?

If I’m doing everything right, why aren’t I achieving my fitness goals or weight loss goals?

I have had many clients over the years mention that they’ve been doing everything right with eating well and working hard. They still can’t meet their fitness goals, such as losing a few finals pounds or making gains.

The first thing I usually talk to clients about is nutrition and I ask them to track their food (calories) and have a look at how they’re fueling themselves. Once we gather the data, 4 out of 5 clients are kept from accomplishing their goals due to under-eating and over-restricting their diets.

When we over-restrict our calories, we deny our bodies the energy they need to function properly. This impacts our goals and it can really mess up our metabolism, mood, sleep, recovery, and more. On top of all that, it can force our bodies into conservation mode where we start to hold onto as much energy as possible by storing it as body fat. By over-restricting, we’re actually moving further from our goals.

It’s simply not a sustainable way to create a healthy life. Working out 3-4 times a week and eating less then 1200 calories per day leaves us hungry, unhappy and unable to reach our goals.

I work with my clients to create a small caloric deficit (or surplus, depending on their goals) which is sustainable long-term. Once we move closer to their goals, we make small adjustments to keep the momentum going.

– Jonathon

Wherever you go, there you are.

It’s a little unusual for me to tell stories, but this thought came up and I wanted to share it. Hear me out on this, I promise there’s a good ending.

A Canadian couple goes on vacation to a beautiful island; it’s like paradise for them. They have done well in life, and are considering a change. The thought of moving to this island would be amazing.

One morning while they were walking along the beach they ran into a local, older gentleman. They asked him, “We are thinking of moving to this island from Canada because it’s so beautiful. Have you loved living here?”

The older gentleman replied back with a question, “Tell me what your community is like where you’re from in Canada?”

The couple answered, “OH, we have wonderful neighbours. The community is kind, and we really enjoyed raising our kids there!”

The older gentleman remarked, “Well, I am sure you will find the same thing here then.” And smiled.

The couple, elated with the response from the gentleman, skipped away contemplating the potential move – full of joy.

A few days later the older gentleman was faced by the same question from another couple. The older man responded the same way, “What is the community like where you are from?”

The second couple frowned, “Well honestly – we can’t wait to move. People are edgy, almost unkind. Neighbours yell at each other, it is at the point we don’t want to walk in the neighbourhood anymore.”

The older gentleman paused, “Hmmm, I am sorry to say that you will likely find the same thing here.”

The couple looked downcast, and walked away disappointed. 

Why did the older gentleman give two different answers to the same question? What did he know?

Wherever you go,  there you are. What you bring to your surroundings will make (or break) any experience.

I have reflected on this story in my own life, mostly pertaining to where I want to live. I enjoy cycling, back country skiing, and being outdoors in general. My family loves our home, but I had a feeling of dissatisfaction because I perceived the inability to engage in activities that give me joy. I thought, maybe we should move to BC, another part of town, or some kind of change in general.

On one of my dog walks with my wife, Heike, I was trying to explain these feelings. Heike was more silent, just listening to what I had to say. Then I had a moment of grace, a revelation really.

I said to her, “Actually, you have never stopped me from doing anything I had wanted to do; whether it be to ski, bike, compete in Ironman races, any of it.”

She said, “Nope.”

It was all my perception and conceived notions that were creating most of my internal conflict. Change is hard and unsettling. It is very worthwhile if it’s FOR something, and not just change for change sake.

The moral of the story is that wherever you go, you’re always bringing yourself! Until you work on the inside, the outside will never change. 

Dr. Payne

14 Hydration Benefits

Drinking water has its perks! Here are 14 reasons why you should keep hydrated during any season:

  1. Forms saliva (digestion)
  2. Keeps mucosal membranes moist
  3. Allows body’s cell to grow, reproduce and survive
  4. Flushes body waste, mainly in urine
  5. Lubricates joints
  6. Major component of most body parts
  7. Needed by the brain to manufacture hormones and neurotransmitters
  8. Regulates body temperature (sweating and respiration)
  9. Acts as a shock absorber for the brain and spinal cord
  10. Helps deliver oxygen all over the body
  11. Up to 60% of the human adult body is water
  12. The heart and brain are composed of 73% water, the skin 64%, muscles and kidneys
  13. 79% and the bones 31%
  14. Generally an adult male needs 3 litres per day, and an adult female 2.2 litres
  15. Babies and kids have more water as a percentage than adults (78%)

– AVANT Chiropractic

Security with Supplements

The colder weather is coming. I won’t say the “S” word just yet though. Maybe if we spell it backwards, it’ll hold off? WONS.

This time of year people have an introduction into the fall/winter season by presenting with a cold or flu. Research has shown that proper supplements this time of year can be as effective, and potentially less dangerous, than other more mainstream intervention methods. Supplements in conjunction with your chiropractic adjustment are very effective in not only strengthening, but counter-balancing stressors that suppress your immune system function.  When you do not receive proper nutrients, this makes you more susceptible to the cold and flu viruses being transmitted this time of year.

Multi: Supplies the nutrients you’re not getting in food
Omega 3’s: Reduces Inflammation
D3: 5000 IU Immune system, healthy bones, brain physiology
Magnesium: Protects nerves, heart, blood vessels, and brain
K: Proper blood clotting, strong bones/teeth

The list above is a group of essential vitamins we should be taking everyday. They work in conjunction with each other to provide optimal benefit to you, the host. There is variability in the amounts you should take if you are sick or you are preventing illness.

I will be covering each one of these supplements in the following days right here on this blog. Don’t worry, I’ll provide you with references to support the reasoning behind my recommendations.

Thanks for reading,
Dr. Greg Payne, D.C.