settinggoalsIt is at this time of year more than any other, we start to take stock of our lives and make decision about how to improve ourselves.  Setting goals and following through with them are a great way to make changes in your life. Below are some guidelines on setting goals for the new year.

  • Set goals that can be measured

Specific goals are more effective. An effective goal clearly indicates what you need to do to accomplish the task. This means that you must be able to measure the performance that relates to the specific goal. For example,  I need to spend less time on the computer… should be…I will spend 30 minutes less a day on social media.

  • Set realistic goal.

Goals should not be so big that you experience failure and frustration in trying to reach them.

  • Set short-term as well as long-term goals.

Break down any long-term goals into smaller more attainable goals, this will help to promote success, and keep you motivated.  If your goal is to lose weight, your short term goals might be to start drinking 1 liter of water a day,  incorporate three – 30 minute walks  per week and to go swimming for 40 minutes every Thursday after dinner.

Once a specific goal has been chosen, make sure that it also includes a target date for accomplishing what you set out to achieve.

  • Goals should not be “set in stone.”

Life sometimes gets “in-the-way” of our goal; so your goals may need to be revised in order to achieve them. Don’t feel discouraged if you need to “tweak” your original goal… stay positive.

Many folks use the SMART formula when setting goals:

S – Specific: A specific goal is simple and easy to describe. Stating that you will start an exercise program is not specific. A specific goal is… I will start an evening yoga class two nights a week to improve my flexibility.

M – Measurable: You need to be able to tell if you are achieving your goal.

Be specific about the outcome of each step. “I’ll enroll online this evening and start with a Monday morning class.  I’ll practice at home 3 evenings a week.” That’s measurable!

 A – Achievable: Don’t schedule 4 fitness practices when you know that your job will interfere with your ability to get to the gym. A better goal is to state that you will practice twice a week…. Remember you can always adjust your goals.

 R – Be Realistic: If you haven’t been exercising, and you’ve never done any fitness classes before,  sign up for a beginner class! Signing up for an intensive workout class will sabotage your goals.

 T – Timely: Set a clear time frame to achieve your goal.

Always take time to celebrate your achievements. Reward your hard work along the way as you achieve the small goals, such as booking a massage session to celebrate.

Whatever system you decide to use, remember to stay positive, know that there will be set backs, and surrounding yourself with positive people who will be your cheerleaders!

Rules to Keep You Motivated | WalkingIf you are looking for an easy, inexpensive way to exercise and get healthy, walking is your answer. Walking is good at strengthening muscles, helps brings oxygen and nourishment to your joints, and improves your circulatory system. But like all exercise programs…..how do you stay motivated? Using these 5 basic rules will help you stay on track!

Don’t Exercise Alone

One of the best ways to start and maintain a regular exercise program like walking, is to find a friend who is committed to the same goal as you. If you can’t find anyone in your neighbourhood, try joining an organized program like a walking club at your local Rec Centre.

No one says that your walking buddy can’t have 4 legs! If you don’t have a dog, volunteer to walk your neighbours.

Change up Your Routine

To make your activity more enjoyable, find ways to make it different and interesting, by varying your route.

For example, if walking is your passion, head out for your walk each day in a different direction, and at least once a week try doing something completely different, such as a walk in the park, on the beach or in the woods. You can also head down to your local school or Rec Centre, and do some laps around the track.

Keep Track of  Your Progress

Keeping track of how far, long and often you walk is an important walking strategy because it gives you a real sense of accomplishment.

One of the best motivational tools is a pedometer, because it gives you immediate feedback.

Have the Correct Footwear/Equipment

A pair of shoes/runners is the only equipment you need for walking, so it’s important to choose the right pair for you.

When you go shopping for shoes make sure to measure both feet, and buy the size that fits the bigger foot ( you can always add an insole, if needed, for the smaller foot). Bring the type of socks that you would wear to walk, and also your orthotics if you wear them. You will need to replace your shoes about every 500 miles (as often as every 4 months if you walk every day).

Excuses, excuses, excuses

The number one obstacle to exercising is EXCUSES!

People who make exercise a priority always find the time to fit their exercise routine into their day. If you are not quite there yet, make sure that you have a plan B.  If the weather is horrible, take your walks inside (walk at a mall or indoor track). If you are not feeling well,  or your walking buddy is a no show, go for a short walk; even walking around the block will help you stay on track.

testimonials4_ramseyAt this time of year, many of us think about how to give back to our communities.  One of the most traditional methods is to donate to your local food bank. But, besides bringing in non perishable goods and money are there other choice?  There are… StreetSmart, Food For Families, and Food Banks BC.

StreetSmart

StreetSmart started in London, England in 1998 with the goal of ending hunger and homelessness in their city.  They realized that most of us will be going out to dinner during the holidays, and created this simple yet clever premise; asking patrons at the end of their meal, if they’d like to donate $1 to a local food bank.

StreetSmart.org is in South Africa, Australia, New Zealand, India and Canada, and StreetSmart Victoria organizer, Karen Clarke has many of our great local restaurants participating.

How does StreetSmart work?

When guests are seated, the server invites the guests to participate in the StreetSmart Project and points to the information card on the table, and at the end of their meal when the bill is presented, the guests have the option of allowing the server to add a $1 (or more) donation to their bill.

With 100 per cent of the proceeds going to local food banks, such as The Mustard Seed, the charities that serve the community’s most needy will get a big financial boost.

Food For Families Annual Campaign

Join Thrifty Foods in there annual Food for Families Campaign, which runs from December 4th to January 3rd. The program provides customers with the option of adding a $5, $10, or $20 Food For Families gift voucher to their grocery order. Funds are then transformed into fresh groceries for those in need in our communities.

In 2013, the Food For Families fundraiser provided $274,000 to local food banks.  Food for Families supports, Mustard Seed Food Bank, Goldstream Food Bank, Sidney Lions Food Bank, CMS Food Bank Society, Cowichan Valley Basket Society, Saltspring Island Community ServicesFood Banks.

Food Banks BC 

Your $2 donation at the grocery check-out, food banks in BC receive close to $1 million dollars’ worth of fresh fruit, vegetables, dairy and much needed protein every year. The $2 donation through your grocery store ensures a variety of fresh healthy foods critical to every person’s nutritional needs are available to the local community food bank.

That $2 donation goes a long way to help the 94,000 children, seniors and families each month that cannot afford the nutrition so vital to their health.  Grocers participating in Victoria include Thrifty Foods, Save-on-Foods, Fairways, Safeway and Country Grocer.

index2recently completed my series of IMS/Dry Needling treatments and am moving forward in my life; now being a true “believer” of this therapy.

What I take away from my journey into IMS/Dry Needling is that this procedure is not for everyone.  I would absolutely encourage any one to come in shortly after an injury or accident.  If your injury or pain is of recent origin, one treatment may be all that is necessary. The average person responds very well within 3 to 5 treatments.

For patients like me, having a life time of unhealthy habits…. this is a process that is more mental than physical.

IMS/Dry needling therapy has been very successful for me with chronic low back pain and sciatica symptoms.  Needles were used to target specific muscles that had contracted and become shortened over years of a sedentary life style. These shortened muscles compress and irritate the nerves, and cause at times debilitating pain.  My IMS/Dry Needling treatments greatly reduce tightness and pain, while increasing my flexibility and range of motion.  The speed at which you regain movement and eliminate the pain is nothing short of a miracle.

An important note is needling on a normal muscle is painless. In contrast a shortened, muscle will ‘grasp’ the needle and produces a  cramping sensation, and in some instances pain; although this sensation lasts only a few seconds.  Intramuscular dry needling can reduce pain and soften these trigger points, while increasing flexibility and range of motion.

Myofascial pain is a chronic musculoskeletal pain disorder that can involve either a single muscle or a muscle group. It refers to pain and inflammation the body’s soft tissues.  The pain associated with this condition can range from burning, stabbing, or an aching sensations.   With myofascial pain , excessive strain on a particular muscle, muscle group, ligament or tendon can prompt the development of a “trigger point” and that, in turn, causes pain.

The Pros for considering IMS/dry needling:  No down time  |  No side affects  | Immediate results

The Cons for considering IMS/dry needling:  This treatment can be painful   |  “Mentally” tiring if ongoing treatment is required

My official opinion on IMS/dry needling is that it works; and this procedure has helped me regain my mobility and eliminate my pain.  It is a powerful therapy and the number of treatments required depends on 5 factors:

  1. your general health
  2. the duration and extent of your condition
  3. how much scar tissue you have
  4. how quickly your body can heal
  5. how much your body can take before you get tired

For more information about IMS/dry needling please contact Diversified Health Clinic.

*My Journey into IMS/Dry Needling | Part I

*My Journey into IMS/Dry Needling | Part II

 

How Much Alcohol Is Too Much?Drinking too much alcohol increases the risk of health related problems including injuries and liver disease.  As alcohol consumption goes up, so does the risk of cancer of the mouth, esophagus, pharynx, larynx, liver and breast, according to the National Cancer Institute.  When it comes to alcohol and health, less really is more to stay healthy.

Recent studies show that moderate use of alcohol may have a beneficial effect by raising the good cholesterol and blood protein levels, thus lowering the risk of coronary heart disease. In general, for healthy people, one drink per day for women and no more than two drinks per day for men is considered the maximum amount of alcohol consumption to be considered “health safe”.

Always be aware of the alcohol content of your drinks.  A “drink” is considered to be four or five ounces of wine, or twelve ounces of beer, or one and a quarter ounces of distilled liquor, such as vodka, scotch, or rum.

“According to the guidelines developed by the Centre for Addiction and Mental Health and endorsed by the Canadian Centre on Substance Abuse, you can minimize your risk by having no more than two drinks a day with a weekly maximum of nine drinks for women or fourteen for men.”

Alcohol consumption tips:

Before taking your first sip, make sure that you have eaten, and that you are not drinking on an empty stomach.  A healthy meal before you go out, and snacks between drinks can help to slow down the absorption of alcohol and will reduce high alcohol levels and the sensation of intoxication.

If you decide to drink more than the recommended amount, try sipping water or a non-alcoholic beverage, which will keep you hydrated, give your liver a chance to process the alcohol and will ensure that you drink less alcohol. With moderate drinking, the liver can process alcohol fairly safely, however, heavy drinking overtaxes the liver resulting in serious consequences.

Whether you abstain from alcohol , or sip your glass of wine with dinner, be aware of the risk and benefits alcohol has on your health.

Written By: Joe Pawlikowski

Mixed messages run amok in the fitness world. Some experts say one thing, while others flatly say the opposite. Oftentimes experts argue directly with one another, yet rarely do they come to a definitive conclusion. Making matters more complicated, it’s easy for both sides to find evidence for their claims. Typically you can find a study that argues from nearly every angle.

(Seriously, just go to PubMed and dig around a little bit. You’ll find a study supporting nearly anything you want to say.)

Perhaps no aspect of fitness involves as much contentiousness as supplements. If you pick up a typical fitness magazine, you might think them essential to training. If you read a natural training forum, you might think them poisons at best, immoral implements at worst. There are arguments from one extreme to the other, but as in most cases the truth lies in the middle.

People constantly ask me whether they should try this supplement or that. Here is the advice I dispense to them.Some experts say one thing, while others flatly say the opposite.

Can you afford it?

The No. 1, unbreakable rule with supplements is that you must not break the bank to buy them. Going into debt just to purchase a fitness supplement is the height of absurdity. It might indeed enhance your workout and bring you closer to your goals more rapidly, but is that really worth the agony of debt?

Remember, when you go into debt you pay far more for the items you purchase. Perhaps you’re buying a $40 bottle of creatine, but if you buy it on credit and don’t pay it off immediately, that $40 turns into $45, turns into $50, and so on. Going into debt is generally a bad idea, but when it comes to supplements — and that is a loaded, heavy word for a reason — going into debt makes less than zero sense.

Going even further, I’d submit that unless you are completely flush with disposable income, you should eschew supplements. There are just better ways to spend your money. Don’t know if you’re totally flush? Start using an accounting program such as QuickBooks from Intuit. For starters, it’s a far better investment than supplements. It will also let you know when you have sufficient disposable income to start spending on supplements.

If you don’t have sufficient disposable income, you can stop reading right now. The answer is no, you almost certainly should not buy supplements other than maybe protein powder.

Is the brand reputable?

The first criteria is quite easy. As explained, it’s rather easy to determine whether you can afford to start purchasing workout supplements. If you’re unsure, chances are the answer is no. But once you determine that you can afford then, you start to get into some murky waters. The first pond you’ll encounter is that of brand. Is the brand of supplement you want to try reputable?

There are many ways to determine this, though it requires thorough research. You’ll need to start reading up on the supplement maker, both through user reviews of the supplement and through third-party, non-sponsored forums. I’m a big fan of using Bodybuilding.com for this purpose, since it has user reviews (hosted not on BB’s main site) and forums. They’re not the only one I check, but it’s a good starting point.

Beware, though: there are forums that deal with some shady supplements. Some of them sell their own lines of supplements, going so far as to commission studies that demonstrate their effectiveness. Of course, when you commission a study chances are it will turn out in your favor. It can be difficult to cut through this gray area, but the more vigilant you are in your research the more clearly you will understand which brands are reputable and which brands are selling you snake oil.

Prepare to waste money

Even reputable brands put out ineffective products from time to time. Sometimes that’s because they cut corners. Other times it means that while the supplement might work for some people, it is ineffective for others. The net result is that you are bound to buy a supplement at some point or another that does nothing for you. It is, unfortunately, the cost of doing business.

This is another reason why having sufficient disposable income is absolutely necessary if you want to start buying supplements. Some day, perhaps the very first time you experiment, you will buy a tub of something that has absolutely no effect on you. It will cause massive frustration, to have flushed $50 down the drain. But you’ll never know until you try.

Experiment in moderation

To repeat the point above, buying supplements is all about experimentation. You have to try many different things to see what works for you. The key to success is moderation. If you go all out and try six different supplements at once, you might not know which ones are taking effect. You won’t know what is interacting with what. Worst of all, you don’t know what ill effects you’re creating within your body.

The best way to approach supplementation is to go one supplement at a time. Try one thing. If it works, add another to see if they work together. If they don’t, try using the second without the first. What changed? If you want to add a third, try it in conjunction with the most effective of the first two (A, B, or A+B). This is the only way you can gauge with any accuracy what works for you and what does not.

Also understand that many supplements have adverse short-term effects that wear off after time. This is both in the positive and negative category. One supplement might give you a great after-workout pump for a few weeks, but the effect could wear off. In the same way, a supplement might force you to sit on the toilet for much of the day, with that effect going away with regular use.

All across the internet you’ll see articles asking if supplements work or are a bunch of hooey. Each article will come up with a different answer, as though we can lump all supplements in the same bin and either embrace or dismiss them wholesale. The truth is that supplementation can enhance your workouts and help you reach your goals more rapidly and efficiently. The specific supplements you use will depend on your personal situation, from finances through body tolerance. Find the right balance, and you should go ahead and experiment — so long as you do so in moderation.

Treatment Options for FibromyalgiaScientists estimate that over 6 million North Americans suffer from fibromyalgia, and experience widespread pain throughout their muscles and joints.

Fibromyalgia symptoms include deep muscle pain, fatigue, tingling or numbness in hands and feet and painful trigger points.   Additional symptoms can include anxiety, depression, difficulty concentrating, restless leg syndrome and TMJ.

Conditions that frequently overlap with fibromyalgia are severe headaches, chronic fatigue syndrome, myofascial pain syndrome,  teeth grinding, allergies, and other autoimmune disorders.

The onset of fibromyalgia has been linked to traumatic events, such as accidents, certain diseases and long term or excessive stress.

The first step in treating fibromyalgia is to track your symptoms. Keeping track of your symptoms will help your health care practitioner to choose the best treatment option for you.

The next step is to maintain a healthy lifestyle.

  • Reduce stress – limit overexertion and emotional stress
  • Get enough sleep – establishing good sleep habits are essential
  • Exercise regularly – appropriate exercises may include walking, swimming, and water aerobics
  • Eat whole foods – eat healthy foods, limit caffeine and “stay-way” from sugary processed foods

The third step is to seek treatment from your health practitioners, and this can include:

Acupuncture: There is evidence suggesting acupuncture causes changes in blood flow and levels of neurotransmitters in the brain and spinal cord, and helps pain relief in fibromyalgia.

Massage therapy: Massage can relax your muscles, improve range of motion in your joints and increase production of your body’s natural painkillers, relieving stress.

eToims: If you are living with chronic pain,  or fibromyalgia, there is a non-invasive treatment called Electrical Twitch Obtaining Intra-Muscular Stimulation, or “eToims” for short.

Class IV Laser: During each painless treatment laser energy increases circulation, drawing water, oxygen and nutrients to the damaged area.  This creates an optimal healing environment that reduces inflammation, swelling muscle spasms, stiffness and pain.  As the injured area returns to normal, function is restored and pain is relieved.

IMS/Dry needling: This treatment can greatly reduce tightness and pain, while increasing flexibility and range of motion. The needle sites  target taut, painful muscle bands, and areas near the spine where the nerve root may have become irritated and super-sensitive.

Please contact our health care practitioners for more information on these treatment options for fibromyalgia.

Treatments for Carpal Tunnel SyndromeCarpal tunnel syndrome occurs when the median nerve, which runs from the forearm into the palm of the hand becomes compressed at the wrist. The carpal tunnel is a narrow passageway of ligament and bones at the base of the hand, and houses the median nerve and tendons. Swelling or thickening from irritated tendons narrows the tunnel and causes the median nerve to be compressed, which results in pain, weakness, and numbness in the hand and wrist.

Symptoms of carpal tunnel syndrome can include burning, tingling, numbness, pins and needles and pain.  Weakness of some muscles in the fingers, thumb and wrist can occur and if left untreated can lead to muscle atrophy.

Carpal tunnel syndrome is caused by the result of a trauma or injury to the wrist such as sprain or fracture, rheumatoid arthritis, or a mechanical problem in the wrist joint caused by work stress or a repetitive activity.

Treatments for carpal tunnel syndrome:

  • REST – The initial treatment generally involves resting the affected hand and wrist for set period of time, avoiding activities that may worsen your symptoms, and wearing a wrist brace to avoid further damage from twisting or bending.
  • BRACE – A removable wrist brace is often advised as a first treatment choice.  The brace keeps the wrist at a neutral angle, allowing the carpal tunnel nerve to rest.
  • MEDICATION –  If there is inflammation, anti-inflammatory drugs such as aspirin, ibuprofen, and other nonprescription pain relievers, can reduce the swelling and pain.  An injection of steroid into the carpal tunnel is an option, as steroids are known to reduce inflammation.
  • THERAPIES –  Acupuncture, Massage Therapy, Physiotherapy and Chiropractic treatments are beneficial for this type of injury.
  • MODALITIES – Ultrasound and Laser Therapy help restore circulation, reduce inflammation, reduce swelling, muscle spasms, stiffness and pain, and speeds up the healing process at a cellular level.
  • EXERCISE – Stretching exercises can strengthen your wrist and hand so that you avoid further symptoms in the future.
  • SURGERY – A small operation can cut the ligament over the front of the wrist and ease the pressure in the carpal tunnel.

Initial treatments will include rest, immobilization of the wrist and ice application. Many patients will need to modify their activities and work environment, which can include adjusting keyboards, screens and chair heights, as well as modifying their workouts. These measures, as well as periodic resting and range of motion stretching exercise of the wrists provided by our physiotherapist, can help prevent the symptoms of carpal tunnel syndrome.

How to Treat Wrist InjuriesA wrist is made up of eight small bones known as carpals, and a complex configuration of ligaments tendons and nerves.

Wrist pain is common, whether from a sports injury or repetitive motion injury.  Delaying a diagnosis or treatment can result in Carpal tunnel syndrome, or even a permanent disability.  It is important to make an accurate diagnosis of the cause of your symptoms as a quickly as possible to avoid further injury.

Common causes for wrist pain include:

  • Tendonitis –Tendonitis is a common problem that can cause wrist pain and swelling. Wrist tendonitis is due to inflammation of the tendon sheath.
  • Sprains – Wrist sprains are common injuries to the ligaments around the wrist joint. Sprains can cause problems by limiting the use of our hands.
  • Carpal tunnel syndrome – Carpal tunnel syndrome is the condition that results from dysfunction of one of the nerves in the wrist. In carpal tunnel syndrome the median nerve is compressed, as it passes through the wrist joint.
  • Arthritis – Arthritis is a problem that can cause wrist pain and difficulty performing normal activities.
  • Fractures – A wrist fracture is a common orthopedic injury. Patients who sustain a broken wrist may be treated in a cast, or they may need surgery for the fracture.

Treating wrist pain depends on the location, type and severity of the injury and how long ago the injury occurred.

Treatments for a wrist injury include:

  • Rest the joint, and allow the acute inflammation to subside
  • Anti-inflammatory medication
  • Ice packs reduces the swelling which is caused by inflammation. The recommended time for application of ice on a new wrist injury is 10 minutes, or until the injured area is numb, and then apply ice every two hours for the first 48 hours after the initial injury.
  • Wrist support or taping can support wrist movements. They will not prevent severe injuries, but may help you perform simple activities while rehabilitating from a wrist sprain.
  • Laser therapy will improved circulation, reduced inflammation and reduced swelling, muscle spasms, stiffness and pain
  • Physiotherapy will restore and strengthen the function and movement of the injured area through exercise, manual manipualtion and modalities.
  • Cortisone injections or surgery may be necessary

Before you start any treatment regime,  always contact your health care practitioner.

Tips On Exercising Outdoors During WinterWinter is here, and cold weather can discourage even the most dedicated exercisers.  So for those of you who might need some tips on exercising in cold weather… here you go!

#1 Warm Up

Take 10 minutes and do some low level aerobic exercises and stretches indoors to help your body start to warm up.

#2 Dress in Layers

Many folks make the mistake of dressing too warmly for exercising in cold weather.  When you exercise, you generates a significant amount of heat, and once your sweat starts to dry, you can get chilled.  So to avoid this situation, dress in layers.

Make sure the first layer is made out of a synthetic material, which will draw your sweat away from your body.  Next, add a layer of fleece or wool for insulation, and top this off with a waterproof outer layer that will keep you dry if it rains or snows.

#3 Protect Your Hands & Head

In cold weather, blood flow is concentrated on your body’s core and a substantial amount of body heat is lost from uncovered heads and hands; so wearing a hat, such as lightweight fleece cap, and gloves will help your body retain heat.

Wear your gloves, and hats before you go out side and become cold… you can remove them as you begin to work out and begin to sweat.

#4 Choose Appropriate Gear

This time of year it is dark in the mornings and starts getting dark in the late afternoon, so when exercises outside, always wear reflective clothing.  Find out what the weather conditions will be like during the time you’re planning to be outdoors and factor in how long you plan to be outside, and what activity you will be doing so you can dress accordingly.

#6 Use Sunscreen

You can get sunburned all year round — even more so if you’re exercising in the snow or at high altitudes. Wear a sunscreen that blocks both UVA and UVB rays and don’t forget to wear sunglasses to protect your eyes.

#7 Stay Hydrated

You need to stay hydrated when exercising in cold weather just as you do when exercising in warm weather. Drink plenty of fluids before you head outside, and be sure to bring some along with you.

If you suffer from Seasonal Affective Disorder (SAD), getting outside and exercising during the day will help alleviate your symptoms.

Contact our Physiotherapists if you would like some suggestions on great warm-up stretches that are activity specific.