Wednesday
Sep172014

Want a perfect squat? Start with loving your spine!

As a personal trainer my favorite movement pattern to assess a new client is a squat.  It is one of the most technically advanced movements there is and also one of the most telling of a person’s instability, weakness and strengths.  How often do you see someone squatting only partially?  When a person is sitting in their toes or heels and not the flat of their foot.  The knees collapsing inwards or too far outwards.  Or from behind when an observer can see their hips sway to one side.  The famous “butt wink” in a deep squat when the pelvis tips forward to accommodate the depth of the squat.  Also one of the most common is when the client drops their chest as they lower down so the movement of the bar is no longer in a straight, safe line.  All of these and more are telltale signs of a primary issue not being addressed.  So many things come into play with your squat such as your proprioceptive system, your knee stability, hip alignment and most importantly your spinal health.  Because the vertebral column bears the majority of your bodies weight, especially the lumbar spine (the lower back), your spinal health is paramount to a perfect squat. 

A perfect squat may not be important for everyone, but when it comes to being healthy and active your movement patterns should be of considerable importance.  When speaking of a movement pattern that has gone awry the most often used technique is the “top down” approach.  Basically the proximal joint is affecting the stability and integrity of the closest distal joint.   If you have a knee stability issue are you sure it’s not your hip?  If you have a hip issue are you sure it’s not your spinal alignment?  Whatever your game is, whether you are a high powered executive, a weekend warrior or a superstar athlete your spinal health is the core of most primary restrictions in your movements.  With an unhealthy spine, misalignment, hip & pelvis integrity, knee instability and poor movement patterns are just the tip of the iceberg for the issues that may be seen in the future. 

The determining factor of whether you should see a spinal specialist should not wait until you have injured it or feel pain.  I’m not sure about you but when I feel pain I will often ignore it until it gets bad enough that I can’t lift anymore!  Not a recommendation for anyone who takes their health seriously.  In review of back pain it is so common the statistics are morose, at best.  “In 2007-2008, about 1 in 10 Canadians aged 12 to 44, an estimated 1.5 million people, experience chronic pain.”  The side effects of chronic back pain include mood and anxiety disorders, depression, sleep problems, poor self- perceived health and disability.  Aside from having a perfect squat, understanding your spine and actively taking care of it can have serious health benefits and add to a pain-free life. 

Why live your life as a statistic?  Our Doctors of Chiropractic are accepting new patients and their expertise extend from chiropractic care, myofascial release, graston techniques, acupuncture, dry needling, corrective exercise and rehabilitation.  Our other great team members include Sam Medina who is a certified personal trainer who can also provide an in depth fitness assessment or exercise program.  

 

We are all under the same roof! 

-Written by Lara Schamotta

 

Monday
Aug182014

TKO Part 4!

 Come join us in Total Knock out for the 4th time!

Where: Endurance on 8th Health Centre Studio
When: Mondays & Wednesdays 
Time: 5:15 pm - 6:00 pm & 615 pm - 715pm
Start Date: August 25, 2014
End Date: October 1, 2014
Duration: 6 weeks
Cost: $140.00+ the purchase of gloves

 Each class is limited to 5-6 people so hurry! Click here to register or call us at 403-265-8383 to save your spot.  You may also register online here.

Burn off those summer holiday calories!  Endurance on 8th Health Centre's high energy Muay Thai fitness bootcamp is for clients of all fitness levels!

 This 50 minute intense workout involves Muay thai, kickboxing, core, and abs. 

Muay Thai and kickboxing, both contact sports, can be used for self-defense and general fitness.Muay Thai, which orginated in Thailand, is also known as the "the art of eight limbs," mainly because it uses both knees, hands, legs, and elbows to attack their opponent. Almost every action made during Muay Thai requires the movement of the entire body which is perfect for a full body workout!

Kickboxing was developed from Muay Thai, boxing, and karate, or also known as a hybrid martial art. This sport of defence and attack involes both punching, with boxing gloves, and kicking with bare feet. 

 

Jason Meller Can Fit Pro

Jason Meller is a Muay Thai Kickboxing instructor and fighter with Team Smandych Muay Thai here in Calgary.  Jason has been training and competing in  Muay Thai and Kickboxing for a little over 9 years now.  His travels have led him to train and compete in Canada, United States and Thailand.  He is well versed in training people for whatever that individual's goals may be.  Jason's knowledge of Muay Thai and Kickboxing allows him to alter training sessions to suit the training environment.  Weather looking for a new form of exercise, just wanting to tone up or maybe thinking of competing, a Muay Thai Kickboxing workout can generate quick results for every individual.  Along with Jason's experience with Muay Thai and Kickboxing he is also a massage therapist and certified Canfit Pro group fitness instructor.

 

 


Wednesday
Aug062014

Recipe Mondays by Dr. Wendy Carvalho-Ashby!

 
  
Serves 3 lunches
Ingredients
  • 3 Zucchini or Summer Squash (6-8" long in size)
  • 2 Tablespoons of Extra Virgin Olive Oil (EVOO)
  • ½ teaspoon of salt
  • ½ teaspoon of lemon peel
  • 1-2 Tablespoons of freshly chopped basil
  • Optional toppings: Pasta sauce, Parmesan cheese, fresh basil, and/or fresh tomatoes.
Instructions
  1. Scrub and clean fresh zucchini. Remove ends and julienne by hand or using a mandolin or a cool tool like the veggetti. (Discard core and seeds as they do not saute well in this application.)
  2. In a skillet on the stove, add 1 Tablespoon of EVOO on medium-high heat. Once heated, add half your zucchini noodles. You will need to cook them in two batches.
  3. Add ¼ teaspoon of salt and ¼ teaspoon of lemon peel. Toss and cook for 3-4 minutes.
  4. Half way through, add half of your allotted freshly chopped basil (approximately ½ - 1 Tablespoon worth) and finish cooking until noodles are soft.
  5. Repeat with second batch of noodles.
  6. Serve immediately with favorite pasta sauce, topped with Parmesan, fresh basil, and/or fresh tomatoes.

ENJOY!

Wednesday
Jul232014

Outdoor Bootcamp! Hosted by Kevin Ashby

This Sunday August 17, 2014 at 10:00 am

Dr. Kevin Ashby will be hosting an outdoor bootcamp at Cardel Place!

Meeting place: Cardel Place East Parking lot 9:50 am sharp.

Cost: $30.00 per person

Duration: 1 hour

Minimum 5 people

Please call 403-265-8383 to sign up today

 

Friday
Jun132014

Summer Bootcamp: Stairs!

Who: Sam Medina
When: Mondays
Time: 5:00 pm - 6:00 pm
Where: Memorial Stairs
(Memorial Drive NW, Calgary, AB)
Start date: Monday July 23, 2014
End date:  Monday August 25th, 2014
Cost: 185$ for 6 weeks! 


Call us at 403-265-8383 to reserve your spot today!

 

 Get ready for summer with some cardio fun!

Come join our stairs bootcamp with Sam Medina! If you you need a reason to train, eliminate the winter bulge, or want to get ready for a photo shoot join us this summer for the Bootcamp!