Category Archives for "Get Moving for Life"
Posts related to health, rehabilitation and fitness tips to get people moving for life.
Posts related to health, rehabilitation and fitness tips to get people moving for life.
Limiting trigger point development will help you move more freely due to greater flexibility and range of motion. how do we prevent myofascial trigger points from developing in the first place? There are several perpetuating factors, some that we can influence and others are ones that we can’t.
Doctors often recommend a hip replacement rehab program for after surgery, but have you considered participating in one before? A pre-surgery hip replacement program can speed up your recovery, reduce your risk of needing inpatient physiotherapy and minimize muscle and strength losses.
When you are pressed for time, this 5-10 minute series of dynamic stretches will help you warm-up for golf. Dynamic stretching gets you limber and your golf swing feeling free before you hit the first tee.
You’ve probably already heard that far-infrared therapy saunas benefit those with chronic health conditions, but do you know that you can have similar results anywhere you travel? FIRMA Energy has a line of compression wear and far-infrared therapy clothing that integrates far-infrared (FIR) technology directly into the weave of the fabric. This enables you to leave the sauna at home while you’re on the road.
The Grouse Grind is an iconic Vancouver hiking challenge. Getting to the top can be daunting, yet cresting over the top to see the stairs of the resort building is exhilarating and relieving. There are several other reasons to take on this trail.
Do you do the Grind always hoping to reach a new personal best, but find that you are stuck at a plateau? There are usually two main reasons you are staying at the same level. Firstly, your body and your mind are no longer challenged. Secondly, you are fatigued. To power through this plateau we suggests you try these 6 steps.
According to Osteoporosis Canada, fractures from osteoporosis are more common than heart attack, stroke and breast cancer combined. Popular belief is that women are primary sufferers of osteoporosis, however both men and women, of all ages, are susceptible. Over a period of time bone becomes thin and porous, which exponentially increases the risk of fracture.
Slips and falls on the ice are a serious concern for the elderly as well as people with chronic medical conditions. Their fear is that falling while walking on the snow could make their condition worse or result in a debilitating injury like a hip fracture.
Our posture is a projection of how we feel about a situation, person or even ourselves. It is believed that 55% of how we communicate is in our body language. If you struggle with self-confidence or depression changing your posture can quickly change your mood.
Our bodies become unbalanced and stuck due to chronic work habits, repetitive movements, single directional sports and/or injuries. This myofascial tension drains our energy and creates pain. We end up tighter on one side or in one direction. Try this powerful ratio to stop feeling cramped.
Do you have osteoporosis? Learn five home osteoporosis exercises to keep strong and prevent fractures. Strength training is now recommended by Osteoporosis Canada to help people to stay active and independent.
Cardiovascular disease is the second leading cause of mortality in both males and females, Learn new ways to calculate the proper training zones and reduce your risk.
With Valentines Day falling in February, we want to further emphasize the topic of loving the types of physical activity you participate in. How to Find Happiness in Being Active was all about how finding something you enjoy doing to creates adherence to physical activity, preventing the dreaded cycle of inactivity. How do know if what […]
[Video] Depression has haunted Alfred, Lifemoves’ founder since his family moved to Vancouver in 1988. Over nearly 30 years of intermittent therapy and continuous self-reflection he’s figured out the deeper human emotional need that triggered my mental illness, inclusion.
When patients are told by their family physician to be more active, they often don’t have the first clue of where to go or how to start. Kinesiologists provide guidance to fill their prescription based on their health history, lifestyle and goals.
One in ten Canadians will suffer from post-traumatic stress disorder (PTSD). Recent research shows that a combination of regular resistance training and walking can enhance the usual treatments for PTSD.
The topic of disabilities and inclusiveness has been important to me since I worked at a home for adults with cognitive disabilities after graduating from university. This passion grew further in 2000 when I participated in an “Adapted Physical Activities” course at the University of British Columbia that was part of non-degree work post graduating […]
Restorative yoga is a gentle type of yoga that uses props such as cushions, bolsters, and blankets so people with different medical conditions and varying movement abilities can practice yoga. Restorative yoga allows the body and mind to completely relax.
The American Council of Sports Medicine recently released the results of their ninth annual ASCM Worldwide Survey of Fitness Trends. Although, educated certified and experienced fitness professionals dropped to number three this year we previously held the top spot from 2008 to 2014.
Setting running goals as we age can be a tricky business no matter what the distance. A step in this direction is being able to set reasonable training and racing goals. Alfred discussed this with Olympian Dylan Wykes.
Approximately 80% of the world’s population will have a shoulder injury at some time in their lives; in some sports that number is a staggering 100%! Those who’ve had shoulder pain in the past will most likely have it reoccur. Proper shoulder injury rehab is part of preventing a recurrence.
Keeping the Goal the Goal: Lessons from the 2014 Vancouver NSCA ConferenceNational Strength and Conditioning Association held their provincial clinic last weekend at the inspirational Richmond Oval site of the 2010 Olympic Speedskating events. The packed house was eager to absorb the wisdom of top level professionals without having to travel to somewhere else such […]
While it is important to have a training plan it is almost impossible to follow it 100%. To follow the training plan or not? When life throws us hiccups like rain instead of sun or a work deadline do you do part of the plan or nothing at all?
Last year we sent out postcards to doctors in West Vancouver and North Vancouver with the headline Exercise is Medicine with the goal of encouraging doctors to prescribe kinesiology. A couple of doctors called us to us find out more and agreed. In 2014, we followed up with another postcard campaign to Prescribe Kinesiology. We have also […]
Water is a powerful substance that can be both healing and destructive. Water is an abundent substance that we can’t live without. Ever wondered why we are told to keep hydrated? To learn more about water’s role in muscle function and dysfunction I attended Dr. Gerald Pollack’s thought provoking seminar Skeletal Muscle Molecular Mechanics and […]
With so much of our lives now in front of a computer or desk, it isn’t surprising that many people have neck, shoulder and back pain that originates from prolonged sitting and poor office station set-up.
The body is a complex system of relationships that are governed by the nervous system and the brain. During a weekend Level I Neurokinetic Therapy (NKT) Alfred investigated these relationships. It was a pleasure to learn directly from David Weinstock, who developed NKT.How Do We Move When Injured?In the body every muscle works in a […]
Would you take a medication that would significantly reduce your blood pressure, cholesterol and stress as well as improve your cardiorespiratory and immune system, ultimately lowering your chances of heart disease, certain cancers, diabetes? What if this medication was free and had very view negative side effects which many medications do? I am talking about the […]
Does your doctor know you are seeing a kinesiologist? Don’t let it be a secret! Doctors in BC are now capable of prescribing exercise as medicine. While we do receive referrals from physicians we continue to need your help to spread the word. In the past we have sent out postcards to nearly two hundred […]
Cross country skiing is relatively low-impact winter sport which is good for building strength and aerobic capacity; it can also be enjoyed well into your 80’s. For cross country skiing beginners this sport fairly easy to pick up. I learned to ski on a flat frozen lake and the rolling hills of Saskatchewan. When my […]
Cross country skiing is a sport with amazing health benefits that people can participate in as they age. Those who are no longer able to downhill ski without hip, back or knee pain are able to slap their feet onto the narrower boards and glide along the snow.
According to new data released by the Canadian Institution of Health Information (CIHI), Skiing and Snowboarding injuries are now twice as frequent as those seen in hockey. Injuries commonly seen on the slopes are muscle strains, ligamentous sprains, joint dislocations and fractures. The good news is that the majority of these injuries are avoidable! The sight […]
What to Consider Before Total Joint Replacement SurgerySome clients have asked whether or not they should have a joint replacement. This is a difficult and personal decision. Determining whether or not someone needs a joint replacement requires a thorough health and lifestyle assessment along with diagnostics such as an MRI and X-ray with a surgical […]
The B.C. Ministry of Health and the B.C. Medical Association has recognized Kinesiologists as part of the rehabilitation puzzle. We have been included in an initiative that they have been working on as joint venture with the the General Practice Services Committee and HealthLink BC to make it easier and more timely for healthcare professionals […]
Learning how to stay active with Lyme disease can often be frustrating and confusing. Lyme Disease is a chronic and debilitating illness. The appropriate activity stimulates muscle and nerve regeneration but also to moves bacteria trapped in the brain and heart into the bloodstream where it can be destroyed by the immune system. However, doing too much can leave you feeling more fatigued and discouraged.
Saturday September 22nd I participated in the 22nd Annual Grouse Grind Mountain Run (GGMR). This was also my fourth time entering this event. The weather was almost perfect for a Grind, slightly overcast and around 8C. It is the culmination of spring and summer training. A client with a traumatic brain injury actually inspired me […]
Update 02/01/2013 Lifemoves Coquitlam is permanently closed. Hilda Fu no longer works for Lifemoves. Lifemoves Health and Rehabilitation is excited to welcome Hilda Fu to our team of Practicing Kinesiologists. Her focus will to be expand our programs and services at our Coquitlam exercise therapy clinic. She is strongly passionate about working with the senior […]
When I mention my new personal best Grouse Grind time of 35:32 minutes (11th age and gender group) some people say “Oh, you are one of those people.” In 2009 I was just like everyone else, that year I decided to dedicate my training to one thing, getting faster on the Grind. Success didn’t come […]
I recently began to read Live a Life You Love by Vancouver wellness expert, life coach, author, media presenter, flamenco dancer and medical doctor, Dr. Susan Biali. One thing that really struck me was that we need to learn to honour ourselves more. We both agree that our lifestyles greatly impact our health and well […]
Benefits of Using Kinesio Tape for Injury Prevention and Rehabilitation Kinesio tape is a therapeutic tape that has been used in a wide array of sporting events from the Beijing Summers Games in 2008 to the Rugby World Cup in 2010 and have heard that it is endorsed by numerous high profile individual athletes including […]
Our blogs are inspired by the questions we are asked by our clients. Someone recently asked me – “Where does fat go? What happens to our fat cells when we lose weight?” Since, I am more of an expert at getting people moving and improving their durability, not at fat loss I thought I would interview Martin Bolduc, Personal Trainer.
In the space of one day I had two people approach me with completely different views about what Lifemoves’ Kinesiologists do. One did not see the difference between our exercise therapy services and Personal Training. The other person I spoke with stated that they had used Personal Trainers for nearly a decade and the trainers’ […]
With the end of 2011 approaching and those New Years Resolutions just around the corner, it helps to review how successful you have been in reaching your health and fitness goals this year so that you can move forward in 2012 positively. Be honest with yourself when looking at what you have done well and […]
Education is one of Lifemove’s core values. We often are granted teachable moments where this core value is tapped into. In the last 10 years the fitness industry has gone from fanciful movements with the BOSU and other devices to make a training session “fun-ctional” back to basic human movements of lifting, pushing, pulling and rotating […]
Chronic pain is a complex process that has lasted more than 6 months and this is after tissues involved in the original injury or surgery have healed. Kinesiologists help relieve chronic pain with exercise therapy.
Back pain can be a difficult condition to manage. One cause of lower-back is lumbar spinal stenosis (LSS). Anyone with LSS would agree that it is a painful and debilitating condition with limited treatment options: surgery or more conservative measures such as exercise, physiotherapy or pain relieving injections. Lumbar spinal stenosis (LSS) is defined as […]
(image by Todd Duncan) Impact, a multi-sport magazine published in Vancouver and Calgary recruits local health and fitness experts to write articles for their bi-monthly magazine. I am honoured to be able to now say “as seen in Impact Magazine.” This article took awhile to get published. I first noticed Impact a couple of years […]
July 2011 – Lifemoves would like to welcome Tara Wilson to our team of Practicing Kinesiologists. Tara is a recent graduate of UBC’s Human Kinetics program who has been teaching mat and reformer Pilates while obtaining her degree. She studied with Balanced Bodies, one of the premier Pilates training programs in North America as well […]
How to Find Physical Activities that Spark JoyAre you longing for the days when you were more active? One of the many reasons why people become less active is they and their bodies become bored with the same routines. Often we get stuck doing the same routine which once gave us results, but no longer […]
Staying balanced means staying rooted on our feet. Previously, we’ve written about why our balance changes as we age, we now explore several fun ways to improve your balance and prevent falls within your resistance training routine. Resistance training is not only important to maintain muscular strength, but is also important to maintain brain to muscle […]
There are few tips and tricks to make your first snowshoe adventure fun and safe. Yearning to try snowshoeing again, I finally did. Cross country skiing has been my winter sport of choice since I first put on the bear binding skis in the snow covered front yard when I was three. Though, I do remember […]
The difference between a personal trainer and a kinesiologist is more than just what we choose to call ourselves. The main differences are our scope of practice, base education and the types of clients we can design exercise programs for.
How often do you check the credentials of health/medical professionals even Personal Trainers? Unlike physical therapy, medicine and chiropractic where there are colleges dedicated to protecting the public, Personal Training and Kinesiology are largely self-regulated professions where it is buyer beware.
Like it or not, as we age our balance decreases. It is a natural result of many other changes that are occurring within the body. Keeping our balance is an essential component of our lives; whether it is being able to recover after slipping, or having to stand on our tippy-toes and reach for an item on that top shelf.
Did you know myofascial pain can reduce your ability to concentrate? Headaches are often caused by trigger points. Prolonged postures such as being forward at a desk, anxiety and stress are perpetuating factors that lead to the inability to focus. Get relief with three easy stretches.
Many clients we see with lower back pain are unable to distinguish between hip extension/flexion and spine flexion/extension during movement. They also have poor core activation and spinal stabilization strategies, even after their initial injury has healed.
The leg press, seated row, lat-pulldown, seated leg curl and shoulder press have been favourite exercises of thousands of gym enthusiasts for many years. However, when done improperly they can lead to lower-back pain. Lower-back pain is a common complaint which has many different origins including exercise error. Repetitive poor lifting habits are often one of […]
Rotator cuff injuries are the most common of all shoulder injuries. The rotator cuff consists of four muscles, the supraspinatus, infraspinatus, teres minor and subscapularis. Each of these muscles assists in holding the shoulder joint in place, by wrapping around the front, back and top of the shoulder. All of the muscles attach to the […]
Finding ways to slow down, reduce stress and relax are imperative to staying focused, productive, engaged, creative and healthy. During times of high stress I tend to work more, worry more, exercise less and put more effort into to achieving results which negatively impacts my health.
Overuse injuries are common in this day and age given that most of our jobs demand repetitive movement. Tendinopathies (more commonly known as “tendonitis”) occur when the tendon is overused and therefore becomes inflamed, painful and sometimes tethered or torn. Those who suffer from these injuries usually take anti-inflammatory medicine to manage the pain, seek […]
October 21st, the British Columbia Association of Kinesiologists (BCAK) along with the UBC’s Human Kinetics Department hosted a free continuing education session at the Irving K. Barber Centre. This session was part of the National Kinesiology Week celebrations and was meant to introduce students to practicing kinesiologists and their career options while providing an opportunity […]
The fuzz is the sliding surface between the muscles. We feel stiff in the morning because the fuzz becomes solidified. Stretching in the morning helps melt the fuzz the same as when you move. If we have an injury, we tend to hold our bodies in a position that keeps us out of pain; fear […]
Raz Chan recently participated in the IBJJF Jiu-Jitsu Championship in Las Vegas. Raz contacted Alfred in April 2009 for Fascial Stretch Therapy. Raz’s sessions have improved his hip flexibility, which enables him to get in and out of tight positions without injury, as well as speeding up his recovery from intense Jiu-Jitsu training. He […]
Is the fear of seizures preventing you from participating in physical activity? Numerous studies have proven the benefit of exercise for the treatment of epilepsy, in some cases preventing or decreasing intensity of seizures. Research proves benefits. Gamma-Aminobutyric acid (GABA) is a neurotransmitter which acts as a natural anticonvulsant. GABA is an inhibitor neurotransmitter, meaning […]
Can a Mouth Guard Improve Athletic Performance?Our body is an interconnected and reactive system. Poor alignment in one joint, such as the left shoulder, will create an opposite and equal reaction, usually in the right hip, so that we remain balanced – even though this is not optimal alignment for proper function. How can we […]
Training Respiratory Muscles to Increase Cardiovascular Endurance Discussion in a Grouse Grind® made me curious as to whether or not Alternating Nostril Breathing (ANB) or Respiratory Muscle Training (RMT) could lead to faster times up the mountain. The ultimate goal in endurance events is to be able to move faster at lower heart rates and […]
Have you tried a stretch and not felt it? You can get more of a stretch and more from the stretch by changing the angle. Take a look at any anatomy picture, and you will see that our muscles have fibers that go in different directions, which enable us to move throughout our surroundings in multiple […]
Barefoot Running: Craze or Crazy?Barefoot running seems to be the new mania, but just how good is it for your body and is it for everyone? For those who have not heard of the concept, it is just how it sounds — simply running with no shoes on or with thin-soled flexible shoes that mock natural […]
Have you ever tried to do a squat, but have knee pain? A lack of ankle mobility limits the forward motion of the lower leg; to compensate the knees travel forward more or even start to move in front first instead of the hips. Stretching the calves often eliminates this pain and enables them do the exercise properly.
What to Expect Before, During and After Total Knee Replacement SurgeryAs total knee replacements become more common, some of our clients have questions about staying active before and after surgery, as well as questions about the surgery itself. Those who are very active want to keep their current lifestyle and activity levels post-surgery. A common […]
8 Movements Needed for Full Shoulder Rehabilitation The first stage of shoulder injury rehabilitation is to restore range of motion. The shoulders are host to the most flexible and movable joints in your body, consisting of a ball and socket and a floating shoulder blade held on your ribs by muscle. It is unstable in […]
Stop scoliosis from restricting you from participating in your favourite activities. Eliminate imposed barriers by increasing strength and mobility through properly performing simple exercises.What is Scoliosis? Scoliosis is a lateral curvature of the spine or vertebral rotation. Scoliosis may result in neurological complications, arthritis, and lung and heart problems depending on its form and severity. […]
Why Sport Conditioning is for EveryoneSport conditioning can be equally beneficial for athletes and non-athletes alike. The term sport conditioning describes a particular way of training the body, not that it isn’t necessarily just for elite athletes. This approach to training is excellent for everyone because it is functional, practical and can be very enjoyable.How to […]
In the past, exercise was discouraged for individuals with Multiple Sclerosis (MS) because it was thought to induce fatigue. However, recent studies have proven that individuals with MS have similar gains from exercise to their healthy counterparts.What is MS?MS is a chronic illness that has baffled scientists for years. Its cause and cure are still […]
How Kinesiologists Contribute to Successful Rehabilitation Kinesiologists contribute to successful rehabilitation in many ways. We are gaining more recognition for our important contributions to helping people with chronic medical conditions, disabilities or musculoskeletal injuries, stay active for life. Working towards achieving the strength and movement you once possessed can be challenging. Since our bodies work as […]
Since the ability to choose motor programs has been shown to be reduced in individuals with PD, fitness programs need to include the sequencing of movements to strengthen the ability of the individual to choose their motor program to execute an action.
Learn how to prevent an anterior cruciate ligament (ACL) injury before it happens. With increasing levels of sport participation at all ages, ACL injuries are becoming more common. Usually they occur from non-contact physical activities that involve sudden changes in direction, causing a twisting motion that results in an inward or outward rotation of the […]
The HST is coming. The new harmonized sales tax is in full effect on July 1st, 2010. Clients are asking how this affects their payments for sessions. Renew by the end of day on April 30th to save 7%. In an effort to curb pre-payments, the government instituted a new rule that Lifemoves just found […]
How Long Should You Hold a Stretch? Many people think that the optimal time you should a stretch for is 30-45 seconds, however Chris and Ann Fredrick in their book on Fascial Stretching, Stretch to Win urge their athletes to stop thinking about the duration and focus more on their breathing and how the stretch feels. Figuring […]
Stretch Tip – Optimal Length of Time to Hold a StretchIn our April Quick Poll, we asked, “How long is the optimal amount of time to hold a stretch?” Not surprisingly, over 50% of people thought it was between 30 seconds and 1 minute.It actually depends on your own body and previous flexibility training. You […]
It is often difficult to predict our performance in athletic events and in business. Remember, we can only predict our own performance — not our placement. Sometimes we get caught up in gathering more and more information because we think we don’t have enough to make a precise or accurate decision to achieve our desired […]
Knee pain may be experienced while hiking; it can largely be prevented with proper exercise progressions.
As the snow melts away and the green mountainside reveals itself, many are eagerly anticipating hiking the North Shore mountains, including the Grouse Grind. Trail Running is also a popular sport these days with races like the Knee Knacker, Seek the Peak, Grouse Grind Mountain Run and the Iron Lung. You don’t have to be […]
Through education and years of experience Alfred has learned how to alleviate trigger points in the neck, shoulders and upper-back to reduce pain associated with soft tissue. William Nunh’s on Trigger Point and techniques for Migraines and Shoulder Pain course was a follow up to two course that he took last September. The class was small enough […]
Majority of people will experience some type of back pain during their lifetime. As Kinesiologists, a large part of our practice is developing programs for clients seeking some type of relief that is non-medicated and exercise based.Back pain shows up for a number of reasons. At Lifemoves we try to address the root cause by […]
Nearly two years ago Skate BC Figure Skating Coach Lorna Bauer referred one of her top male skaters to Lifemoves to improve his flexibility, aid his recovery and prevent injuries. Fascial Stretch Therapy has been an integral part of Liam Firus’ Figure Skating training program for nearly two years. Firus says, “Alfred has helped me […]
Last week I was asked by a client, “Should I get a BOSU or a Stability Ball for my home?” This was not an either/or to me as they both have their advantages and disadvantages. When choosing between the two, know what each is for and what their exercise/health history is. It is also important […]
Last month I was challenged by a client to develop an active rehabilitation program that they could do at home as part of a regular Yoga practice. Finding a solution to this was important for me the Kinesiologist and the client because doing so would mean adherence to the exercise rehabilitation program, therefore a greater […]
Often during the winter many people become inactive or hibernate in the gym during the winter. From the mountains on the North Shore to the newly renovated skating rink in Robson Square and Richmond Oval Vancouver, to hiking on the trails, Vancouver offers many fantastic ways to keep moving while enjoying time with family and […]
In August 2008, Alfred attended the Fascial Stretch Therapy (FST) Level II Lower Body workshop in Arizona. Using the techniques he learned there he helped his clients reduce hip, knee and ankle pain, move more freely, perform better in sports and walk better. Since then, he felt there was something missing. By focusing mostly on […]