“Engage your core!”, “tighten your core”... these are phrases we hear all the time from health and fitness professionals, but what exactly do they mean? What is "the core" anyway? Let me get one thing straight, the core is not the 6 pack muscles that you see on Gerard Butler in the movie 300. The “inner core” is a group of muscles consisting of the diaphragm, pelvic floor, transverse abdominis and the multifidi, that work together to stabilize our spine and prepare us for movement. These muscles anchor our “outer core” muscles, our rectus abdominis, lats, adductors, and glutes, to activate efficiently. Let’s take a closer look at our inner core. I will use a beer can for an analogy (Muskoka Brewery detour is my beer of choice!):
So how do these muscles work together? When we take a deep breath in, our diaphragm descends, which increases our intra-abdominal pressure and puts our pelvic floor muscles and transverse abdominis on stretch (like stretching an elastic, known as an eccentric contraction). When we exhale, the built up elastic energy from the pelvic floor and transverse abdominis causes muscle contraction (the elastic recoils, known as a concentric contraction) and prepares us for movement.
Our breath is key to optimizing the inner core. When I tell patients to “engage the core” what I mean is: take a deep breath in, exhale fully through pursed lips (like you are blowing out candles), and then complete your exercise. Breath holding when exercising or over exercising the rectus abdominis can impact the effectiveness of the inner core muscles. Dysfunctional breathing patterns can cause incontinence, prolapse, pelvic pain, constipation, and so on. If you experience any of these symptoms, I recommend an assessment with a Pelvic Health Physiotherapist. Want to learn more about the core and your breath? Connect with us for an individualized session. ~Andi, the Little Sis
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Protein is found in tissues and cells throughout your body. Protein from food sources is an essential macronutrient as it aids in muscle repair, synthesis and can be used for energy. Amino acids are the building blocks of protein. There are 20 types of amino acids; 9 of these amino acids are essential, meaning that they must be obtained from the diet. While not as big of an energy contributor during exercise as carbohydrates and fats, protein contains approximately 4 kcals per gram, which can be used as a fuel source.
Should I take a protein supplement? We encourage you to determine whether or not you are getting enough protein in your diet by keeping a food journal. Record how much protein is in each food that you consume (my fitness pal is a great app that you can use!) to determine whether you are getting enough protein. The Academy of Nutrition and Dietetics recommends that the average individual consume 0.8 g of protein per kg of body weight per day for general health. For example, a person weighing 135 pounds (divide by 2.2 to get your weight in kg: 61.4 kg), 49.1 g of protein is recommended per day. What does this look like?
If you lift weights and exercise, your body requires more protein per day to help balance the break down of muscle protein that occurs with exercise. Your protein requirements therefore go up; for those adding lean mass and strength, 1.7g/kg is recommended. A Registered Dietician can help you determine whether or not you are meeting your daily nutritional requirements and help make a plan based on your dietary goals and needs. If you are not getting adequate protein in your current diet, there is a lot of good evidence to support protein supplementation for those who exercise. One of our favourite protein powders is the All Natural Premium Vegan Blend from Canadian Protein. It is non-gmo, low in sugar, and tasty! I like to blend it with spinach, banana, a hint of cinnamon and honey with ice. What’s your favourite protein smoothie? ~ Andi, the Little Sis Vitamin D and Calcium, along with high impact exercise, have been shown to help prevent bone loss. Our bones are constantly remodelling, meaning that old damaged bone is resorbed and dissolved and then replaced by new bone. If there is disconnection with this process it can lead to decreased bone mineral density, or Osteoporosis (OP). Primary OP is bone loss that is most common in post-menopausal women due to decreased estrogen levels. Secondary OP is when there is bone loss due to diseases that affect metabolism. The risk of developing Primary OP has to do with genetics, body weight, hormones, calcium, vitamin D and exercise levels as an adolescent.
Research shows that our bone building capacity is highest during adolescence. What does this mean? Here is an analogy: exercising during adolescence is like an investment in your bone health, you are putting money into the bank, which will help you later during retirement/post-menopause. I cannot stress how critical exercise during adolescence is as it is a window of opportunity for achieving peak bone mass. Unfortunately after we reach this peak, bone loss starts to occur. But that doesn’t mean we stop exercising and loading our bones in adulthood. Exercise for pre-menopausal women maintains your bone density and prevents bone loss (if you have an adolescent daughter make sure you encourage her to exercise with you!). For post-menopausal women, research shows that exercise also slows down bone loss. And with regard to exercise for all ages, I am talking about high impact exercise, such as dance, tennis, plyometrics, weight lifting, and so on. In addition to exercise, Vitamin D and Calcium intake are other preventative measures. Adults between 19-50 years of age, including pregnant or breast feeding women, require 1,000 mg of calcium daily, and those over 50 require 1,200 mg of calcium daily. Osteoporosis.ca has a great Calcium Calculator to help you figure out how much calcium you consume and whether a supplement is needed. You are probably getting the recommended intake from your diet, so I suggest that you save your money and don’t bother with buying calcium supplements. Plus, Calcium supplements do have side effects, so be sure to speak to your doctor to see if it is right for you. Vitamin D helps our bodies absorb calcium, and is found in foods such as salmon and milk and it is also produced with sunlight exposure. Adults between 19-50 years of age require 400 – 1000 IUs. If you are outside of this age range, visit osteoporosis.ca to learn IU recommendations for your age group. Living in Canada, we don’t get adequate sunlight due to our long winters, so supplementing your diet with Vitamin D3 is recommended (spend your money here!). If you have been diagnosed with Osteoporosis, visit osteoporosis.ca for more information on the disease, exercise and helpful tips for management. Questions about your bone health? Let me know! ~ Andi, the Little Sis There was a time when gym teachers, coaches, and fitness trainers told us that we must stretch before we exercise to prevent injury; however, times have changed. There is no research that indicates that static stretching before exercising prevents injury. So why and when should we stretch?
Stretching feels so good (if done within tolerance!) and there is a lot of benefit to stretching, so I am not saying it shouldn’t be a part of your health and fitness routine. Stretching helps with relaxation, circulation and it improves the range of motion (ROM) of our joints when it is done consistently. When we have better ROM of our joints, we move more efficiently; however, if you have too much flexibility (also known as “hypermobility”), you could be at risk for instability and possible injury. A movement specialist can help assess to see if you have any hypermobility. Static stretches, where you continuously hold a position, are safe to do after exercising when your muscles are warm. A health practitioner may also prescribe static stretches if there is loss of ROM, for instance, post-surgery or post-injury. The American College of Sports Medicine recommends that static stretches be held at the point of slight tension for 10-30 seconds, repeated 2-4 times, at a frequency of >2-3 x/week for 3-12 weeks in order to see improvements in flexibility. Consistency is key, if you are trying to improve your flexibility, you must commit to your stretches! Dynamic stretches, where you stretch as you move, are recommended prior to recreational activities as they usually mimic the activity, warm up your muscles, and increase your heart rate. Check out my running warm up video for an example of dynamic stretches. Please reach out to learn more about how stretching can be a part of your fitness journey. ~ Andi, the Little Sis Exercising while you are pregnant is safe and has many healthy benefits! There are some things you should know about exercise during pregnancy:
How much should you exercise during pregnancy?
Do you have more specific exercise questions? Let us know! ~ Andi, the Little Sis Low back pain is one of the most common conditions that I treat in clinic. It has likely caused you, or a loved one, discomfort at some point. The good news is, our spines are resilient and you can learn how to manage your back pain!
With any medical diagnosis, there is a treatment recommended and with this a lifestyle change. The same applies for back pain treatment. Learning to manage back pain takes persistence and a change to your daily routine. Our spines do not like being in one position for too long as repetitive postures can put an unnecessary amount of pressure on our discs and joints in our back. I cannot stress enough how important it is to counter these repetitive positions with changes in posture. Maybe you sit at a desk all day, and then you commute one hour home from work, or maybe you stand all day in one spot. I recommend that you change positions every 20-30 minutes in order to counter the position you’ve been in (ie. if you’ve been sitting, get up and move). You could also try a stand up desk, taking a short walk within your work station or on your lunch break, use a stool so that you can take sitting breaks and so on. If these strategies are not helping, I suggest you see a health care provider to help determine what is triggering your pain, and that way they can help you find a solution. You can also set up a virtual assessment with me; I’d love to help you! There are some serious conditions with back pain. See a health care provider if any of the following is occurring:
There is not one magic solution for back pain, but I can assure you that posture changes throughout your day can go a long way. Let me know how you are changing your posture. - Andi, the Little Sis One common question that I hear from patients with osteoarthritis (OA), or degenerative joint disease, is whether or not there is a supplement they can take to help “build back the
cartilage”. To be honest, the answer is not clear and I say this because the research surrounding popular supplements such as glucosamine and chondroitin sulfate is conflicting. Let me give you a bit of a background on cartilage and why these supplements have become popular. Cartilage is a dense and flexible tissue that is found throughout the body. Articular cartilage is a type of cartilage that covers the bones that make up a joint. It acts to provide a smooth surface for these bones to slide over and it also absorbs shock. Over time, articular cartilage degenerates and because it does not have a blood supply, it is very slow to regenerate and heal. In simple terms, glucosamine and chondroitin sulfate are biological components of articular cartilage, which is why it seems intuitive to take them in supplement form to help regenerate cartilage. However, our bodies are too complex and so to try to synthesize cartilage artificially, such as in supplement form, simply does not equate. As Dr. Ben Ollivere points out in “The Body” by Bill Bryson: “Cartilage is remarkable… it is many times smoother than glass… and you grow it yourself. It’s a living thing. None of this has been equaled in engineering or science” (p. 160). So it is no wonder that it is inconclusive on whether these supplements are effective at reducing pain and improving function. They do not mimic our body’s natural synthesis. The bottom line from research: glucosamine or chondroitin sulfate may provide benefit if you have knee or hip OA. Like any supplement or medication that you take, there are side effects. If you do choose to take glucosamine or chondroitin sulfate, I advise you speak to your doctor first to make sure if it safe for you to do so. My bottom line: I suggest you spend your money elsewhere and try other alternatives that research shows are effective in treating osteoarthritis. These approaches include weight loss, physiotherapy, massage therapy, heat and cold, low impact exercise and anti-inflammatory medications (as indicated by your doctor). The best thing I think you can do: keep moving! Movement is medicine as it lubricates our joints. Do you have OA? What has worked for you? I’d love to hear your thoughts in the comments below! ~ Andi, the Little Sis We have been trying to make our home a little more eco-friendly and I challenge you to do the same with Earth day just around the corner! I thought I’d share a few simple things we’ve tried.
We are big fans of using natural cleaning products, such as Method all-purpose cleaners. Not only do these products work naturally to disinfect, leave your surfaces sparkling clean, but they also smell amazing! And as an added bonus, Method brand uses recycled materials for their packaging. I love the Pink Grapefruit all-purpose cleaner; I swear it smells so good I could drink it! With the stress of the current COVID19 pandemic, I can breathe easier (literally - by not breathing in chemicals) and fight germs thanks to the Method all-purpose anti-bacterial spray. My hands are also thanking me for using Method’s all-natural hand soaps which make your skin feel great. We’re also trying to avoid using plastic bags, including ziplocks and plastic bags for produce at the grocery store. I love these adorable and reusable snack bags from Chickadee sold on amazon. Beeswax wraps are another way you can wrap and store food rather than using cling wrap. I recently made my own Beeswax wraps… forewarning: I made a big mess and it took way longer than expected, but worth it nonetheless! We’ve also starting unplugging electronics when not in use - yes they drain your electricity. Easy things to unplug include your cell phone chargers, lap top chargers, toasters, and kettles…you name it. It is so simple, unplug! We’ve also stopped buying K cups. I recently read that the amount of plastic from these plastic pods that is in landfills could wrap around the earth 10 x! THIS.IS.APPAULING. Those damn addictive little plastic pods are destructive. And to all of the Starbucks fanatics, you should know that Starbucks Keurig cups are only recyclable in B.C. On a positive note, it is so great to see that companies like McDonald’s are coming out with compostable single serve cups. And those are some of the things we’ve been trying, we still have a lot to do but it is a start. I hope a few of you reading this will be inspired to make a change. Our Earth needs us. So, what are your Earth Day resolutions? Or what have you already been doing to make your home a little more eco-friendly? We’d love to hear your strategies so we can all do our part to help our beautiful planet. ~ Andi, the Little Sis Spring has sprung, and so has running season! If you are new to running, here are some simple strategies to help you get started. First and foremost, remind yourself that we do not run a marathon over night! It is important to set small goals for yourself rather than going all out and doing a 10 km run. Here are some other tips to help you on your running journey.
And be sure to let us know how your first run goes, you can comment below! ~ Andi, the Little Sis Running is an excellent form of exercise as it is great for your cardiovascular health, bone density, and strength. Further, running is convenient, affordable, and for most, enjoyable. The “runner’s high” can be explained by the release of endorphins, the “feel good” hormones). Like any sport, running requires concentration and focus on your body’s movements. A lot of people forget to stay mindful of how their body is moving while they are running, as they simply just go, which can be harmful as running with poor form can cause injury over time. I hope the following “head to toe scan” is something that you can utilize on your next run as a way to monitor your running form. Head and Neck - to reduce pressure on your cervical spine, avoid protruding your head forward while running. Aim to keep your ears over your shoulders to obtain good alignment. Shoulders – as we get fatigued from running, we tend to shrug our shoulders towards our ears. Relax your shoulders while running in order to avoid stressing your upper trap muscles. Additionally, as our respiratory rate increases, we start to use our accessory breathing muscles in our neck, the sternocleidomastoid and scalenes. Focus on taking deep abdominal breaths to ensure that you are not causing excessive tension on your neck muscles. Elbows- for better running efficiency, you should keep your elbows in by your sides. Running with your elbows out (think chicken wings!) can slow you down due to poor aerodynamics. Wrists/hands - keep your hands soft while running (avoid making fists and scaring off other runners :)). Excess tension in your hands, wrists and forearms utilizes energy that could be utilized in your legs. Trunk and core - is your rib cage flared/pointed up? Is your low back excessively arched? Poor core control can cause you to run out of alignment. Aim to keep your rib cage over your pelvis while running. This will optimize your diaphragm’s excursion, which in turn tensions your pelvic floor and transverse abdominis, keys muscles for core stability. Hips - running requires adequate hip extension in order to get your leg behind you. Tight hip flexors can limit how much hip extension you have thus reducing your potential power from your glutes to drive your legs forward. Knees - a lot of people think that the impact of running can damage your knees and cause arthritis, when in fact research shows that this is not true. A long-term study of runners vs. non runners found that the runners did not have higher cases of knee osteoarthritis compared to the non runners. The way that you run, however, can cause abnormal stress on your knees. Ideally, your knees should track over your big toe, and they should not cave in or out. A physiotherapist can assess your running gait, or a quick check you can do is to have someone video tape you running towards him or her. Review the video, are your knees tracking over your big toes? Ankles – stiffness with ankle dorsiflexion (bringing your toes toward your shin) can lead to problems in your knees and can cause increased shearing at your L5/S1 vertebrae. Increased stiffness can also restrict your ability to roll through your ankle and push off adequately when you are running. A quick measure you can do to check your ankle dorsiflexion is the knee to wall test. Stand facing a wall, and measure 10 cm out from the wall on the floor. Line up your big toe at the 10 cm mark, keeping your foot, knee and hip in alignment; bend your knee towards the wall without lifting your heel. If your knee touches the wall, you have an adequate amount of dorsiflexion in your ankle. If your knee does not hit the wall, consider trying some of the stretches from my “Foot Function” Blog post or consider an assessment with a physiotherapist. Feet – heel striking can be problematic for runners, try to land on your midfoot rather than your heel. Landing on your midfoot will ensure that you leg stays within your centre of gravity and will improve your running economy (i.e. less energy demand with each step). Big toes - your big toe is big for a reason! Your big toe, or 1 st metatarsophalangeal (MTP) joint is a lever that propels you forward with each push-off phase of the gait cycle. 60-70 degrees of 1 st MTP joint extension is normal range of motion for this joint (please refer to my “Foot Function” blog post for further info). Be sure to push off through the big toe rather than on the outside of your foot. I encourage you on your next run to bring your focus to each body part – from head to toe – to check your alignment and improve your running efficiency. Happy running! ~ Andi, the Little Sis |