What you need to know before starting a program

Most people we see want to drop x% of body fat and look good naked. Guess what? Your posture is half the battle.

A good trainer will be able to help you achieve your goal, but should also be able to identify, as well as modify exercises and correct structural imbalances to avoid potential injury. When a muscle becomes locked short and tight, the antagonist (opposite) muscle often becomes locked long and weak. For example, in the common slouching in front of the computer posture, the trapezius is ‘locked long’, eccentrically loaded and strained, while the pectoralis minor will be ‘locked short’, concentrically loaded and bunched. This creates imbalance in the body and increases fascial bonding and thixotropy of the surrounding intercellular matrix. In layman’s terms, the body often will reinforce these faulty recruitment patterns and lay down more collagen fibers around the awful position you sit in.

 

What is the danger of neglecting structural balance?

Now, imagine putting muscle on a structurally imbalanced person, lets say, with typical forward head posture from tight anterior chain, and weak, under active posterior chain. You will start building muscle on the imbalanced foundation, displacing the spine more anteriorly, and putting pressure on the joints and ligaments. The long and weak muscles will be weaker and the short and tight muscles will become tighter. poor desk posture

No one should be doing plyometrics if they are not structurally balanced or able to squat 1.5x their body weight. Maybe you’ll see it performed by Instagram “fitness enthusiasts”, but that typically does not work for the general structurally imbalanced population who are doing jump squats with underactive gluteuses who slouch in front of their desk 8 hours a day, 5 days a week.

 

Our team of exercise coaches and therapists, we will help you reach your goals faster.

Do you experience nagging shoulder pain? Weak upper back? Tight neck or hips? We’ll fix that first. Before an exercise program is created, we first assess your structural balance with functional movement patterns and static posture. Then we send you off to our Chiropractor for an orthopedic assessment and spinal analysis. Using all the given information and your goals in mind, we then create a customized training program tailored for you.

 

So, will it take longer to reach my goal?

Absolutely not. Our clients typically drop 1-2% body fat every 2 weeks, demonstrate better posture, energy and lower their risk of injuries. If you want to experience it for yourself, come in for a complimentary consultation and a training session, on us. Limited spots available.

 

You’re only as strong as your weakest link. Train smarter, not harder.

 

Text neck from poor posture

Text neck is a term we are all guilty of practicing. Prolonged used of smartphone use causes an  increase in forward pressure and load on the cervical spine. Forward neck posture causes an increase pressure on the small cervical muscles, joints and disc. Kenneth Hansraj, a New York back surgeon, stated, “As the head tilts forward the forces seen by the neck surges to 27 pounds at 15 degrees, 40 pounds at 30 degrees, 49 pounds at 45 degrees and 60 pounds at 60 degrees.”

Poor posture can lead to excessive weight on joints, muscle, and discs. Degeneration can lead to arthritis manifesting as neck pain.

Four ways to avoid text neck:

  1. Avoid prolonged texting
  2. Use microphone option
  3. Use voice recognition
  4. Alter texting positions
  5. Strengthen long and weak muscles and lengthen short and tight muscles through exercise and therapy.

The domino effect of poor posture

The effect of posture on health is becoming more evident. Spinal pain, headache, mood, blood pressure, heart rate and lung capacity are among the functions most easily influenced by posture. One of the most common postural problem caused by text neck is forward head carriage.  Forward head carriage requires constant neck muscle effort to keep your head upright this has a domino effect down the entire body and spine.

Maintaining  good posture is essential for optimal health. With a little effort guidance from your Chiropractor, you can be prevent pain and injury caused by poor posture. Take advantage of our complimentary postural and spinal analysis to see if you have become a victim to the Text Neck!

Dr. Sabaa Aziz
Chiropractor, Acupuncture, Craniosacral

 

 

Protein sources: grass fed vs. grain fed meat

You are what you eat, and what you eat, ate.

Meat provides an excellent profile of essential amino acids but the source of meat is also very important. Grass-fed, grass-finished meat is far superior in nutrition (and taste, in our opinion) than their conventionally raised counterpart.

The conventionally raised cows are rapidly fattened up with grain-based feeds, usually made with a base of soy or corn and are often given drugs and hormones to grow faster, as well as antibiotics to survive the unsanitary living conditions. The cows live there for a few months and are then moved into the factory for slaughtering.

 

Why should we all splurge on grass-fed meats over conventional meats?

  1. Higher in omega-3 fats: anti-inflammatory and stress fighting properties.
  2. Higher in carnitine: aids in fat use for fuel, improves blood glucose and combats aging and disease on the mitochondria.
  3. Higher in glutamine: promotes muscle growth and a gut healing nutrient.
  4. Glycine and glutathione: responsible for immune support.
  5. CLA (the good kind of fat): anti-inflammatory and promotes immune support.
  6. Antioxidants, vitamins, and minerals: carotenoids, such as beta-carotene, are precursors to vitamin A. The yellow characteristic in grass-fed fat is due to the high carotenoid diet.
  7. High in zinc, promotes healthy androgen levels.
  8. Iron: energy production.
  9. Magnesium: anti-inflammatory and stress fighting properties.

I hope we can agree that when it comes to meat, quality makes a huge difference. Grass-fed red meats are far superior in nutrients than their grain-fed counterpart. You are getting what you pay for.

 

Where to find grass-fed, grass-finished meat in Toronto

We carry grass-fed, grass-finished bison, elk and venison. We have various cuts of meat, including ground, steaks, chops and sausages available in store daily. We take special orders on Wednesdays and pick up on Saturday.

Want to learn more about the importance of meat? Read about our meat, nut and vegetable breakfast here.

Have you tried our gluten-free, dairy-free, egg-free Venison-Boar Meatballs recipe here. Did you like this recipe? Opt in here to receive the latest game-meat recipes below.

 

Do you experience low morning energy?

Do you find it difficult to wake up in the morning, experience low morning energy or often hit snooze on your alarm? Some clients come to us with over 8 hours sleep still don’t feel well rested in the morning. Here are the 4 most common reasons for low morning energy and ways to overcome it.

Most common reasons for low morning energy:

  1. Skipping breakfast: After fasting for 8 hours in the morning, the body requires nutrients to get you through the day.
  2. Reverse cortisol curve: Your body produces the hormone cortisol at the wrong time, which means that you’re negatively adapting to stress and stressing your adrenal glands. Overtraining and stress are the most common cause for reverse cortisol curve.
  3. Prescription drugs: Many prescription drugs deplete your body of micronutrients. For instance, female hormones (estrogen/hormone-replacement, oral contraceptives) deplete your body of vitamin B1, B2, B3, B6, B12, vitamin C, folic acid, magnesium, selenium and zinc.
  4. Blue light exposure: Blue light peak wavelengths, around 460 nm, suppress melatonin secretion via the non-image-forming system.

Four ways to support low morning energy:

  1. Breakfast: What you eat for breakfast determines the neurotransmitters you release for the rest of the day. Meat and nuts both raises both dopamine and acetylcholine, the two most important neurotransmitters for focus and drive. The meat allows for a slow and steady rise in blood sugar. The nuts provide a great source of healthy smart fats that allows the blood sugar to remain stable for an extended period of time. The vegetables will help move things along and remain satiated longer. High protein and fat breakfasts compared to high carbohydrates will slow down the absorption of food, therefore blunting the glucose and insulin response. Learn more about the meat, vegetable and nut breakfast here.
  1. Limit blue light exposure in the evening: Evening light exposure debilitates the circadian rhythm and elicits sleep disturbance. Turn off all electronics and close the blinds before you go to sleep (we like to use candles). Choose alarm clocks with red light over blue light.
  1. Acetyl-L-Carnitine (ALCAR): ALCAR is often used as a brain booster, due to its ability to increase alertness and mitochondrial capacity while providing support for the neurons. ALCAR has been shown to be very effective at alleviating the side effects of aging, like neurological decline and chronic fatigue. ALCAR supplementation is also a very safe method of improving insulin sensitivity and blood vessel health, particularly for people with delicate or weakened cardiac health. ALCAR can also protect neurons and repair certain damage, such as that caused by diabetes and diabetic neuropathy.
  1. L-Tyrosine: L-tyrosine can improve cognitive performance during sleep deprivation without significantly affecting sleep function L-Tyrosine is an amino acid that is used to produce noradrenaline and dopamine; supplemental appears to be anti-stress for acute stressors (which tend to deplete noradrenaline) and may preserve stress-induced memory deficits.

Try these changes and see how much difference breakfast, blue lights and a few nutrients can make. Getting restful sleep is crucial for fat loss. If you’re having trouble losing stubborn fat, we can help. Book an appointment with a Biosignature Practitioner to learn more about how we can get you to your goal.

For the best gains, sleep for high reps.

 

Stop wasting money on supplements

Do you eat a balanced diet, exercise and take an assortment of supplements but still experience fatigue, indigestion, dry skin, brittle nails, and/or insomnia? According to University of Texas, 50% of people taking supplements are still nutritionally deficient.

Vitamin, mineral and antioxidant deficiencies have been shown to suppress the functions of the immune system which can manifest to one’s health and diseases, such as:

  • arthritis
  • cancer
  • cardiovascular disease
  • diabetes

Having optimal levels of vitamins, minerals and antioxidants is crucial for bodily processes. Nutritional deficiencies can be a risk factor that can contribute to many degenerative disease conditions.

Here are some that may contribute to nutritional deficiency:

  1. Biochemical individuality: We are all metabolically and biochemically unique, the micronutrient requirements from individual to individual may vary from one to another.
  2. Absorption: Although you may eat a balanced diet, you may have not be absorbing all the vitamins, minerals, essential micronutrients effectively, causing deficiencies.
  3. Chronic Illness: Health conditions such as arthritis, cancer, cardiovascular disease, diabetes, fatigue, multiple sclerosis can be directly or indirectly linked to micronutrient deficiencies.
  4. Aging: Micronutrient requirements at 30 is different from the age of 40 and above. Absorption of micronutrients decreases with age, especially with vitamin B12.
  5. Lifestyle: Excessive physical activity, prescription drugs, smoking, alcohol, stress and sedentary habits all impact micronutrient demands.
  6. Prescription drugs: Drugs could negatively affect the nutrient status of the body in numerous ways. Mechanisms of action for nutrient depletion include changes in absorption, biosynthesis, transport, storage, metabolism and excretion.


If you are eating a balanced diet, supplementing on nutrients and still don’t feel optimal, you may be not absorbing optimal levels of nutrients. At KX Yorkville, our Naturopathic Doctor conducts Micronutrient Testing to determine over 30 nutrients and functions. Book a consultation today and learn how nutrient repletion will help you reach your optimal body composition and health. Stop wasting money on guessing which supplements you are deficient in and get tested.

Get in touch with us!

Or, schedule a free session with a personal trainer! Results guaranteed.