Renew Medical Fitness Blog

Restart, Don't Reinvent: The Silent Power of Starting Again at Any Age

Sun, 11 Jan 2026 05:32:54 GMT

No doubt you’ve seen hundreds of articles about New Year’s resolutions or leaving bad habits behind. While some may be inspiring, others can be exhausting to contemplate, especially when research shows that most of us lose the motivation to continue sometime in February!

If this is you, take heart, there’s a different way to look at the new year, and the opportunity it brings to make some small changes that future you will thank you for.

So many resolutions get abandoned because we start off too optimistic about the radical change we imagine we can make. The stakes are too high, the road too difficult and without daily support and encouragement, it quickly feels impossible and we give up.

It’s also true that New Year’s Resolutions have spawned whole industries, determined to part you from your cash at the leanest time of the year, by promising the life of your dreams.

However, there is another way, beyond wild fantasies or jaded cynicism. January 1st is just another day. You don’t have to wait for it to make any changes, and if you don’t start until September, you haven’t failed. The truth is, we’re constantly changing. Cells are aging and dying, new ones are being forged, from your bone structure to blood cells and even your neurons. The body (including your brain) is constantly replenishing itself, and it’s guided by the things you do.

If you lift more things, or move around more, muscle fibers become stronger. If you sit all day, they get weaker. These changes are constantly happening, minute by minute, throughout your life.

And that is tremendously good news because it means you don’t have to take on a grand challenge to perfect anything. Just ask yourself, what do you enjoy doing, what would you like to do more of, or what new thing would you like to try.

Then ask yourself, what would make it easier to achieve that? And start doing a little more of that.

Steve liked playing golf. As he got older, he became more fatigued and cut back on his weekly game. Until one day he realized he hadn’t been out with his buddies on the course for months. He felt lonely and so started taking a short walk after lunch every day. Initially it was just five or ten minutes, but he gradually increased the distance until he felt he could manage to be on his feet enough to swing his clubs again.

Stephanie is a fashionista and used to love choosing new styles, helping her friends and herself keep their wardrobes fresh and up to date. But her arthritis made it hard to get in and out of vehicles, or walk up and down stairs, so she tried shopping online but it wasn’t the same. She asked a physical therapist at her community what she could do and he helped her strengthen her muscles and improve her range of motion. She realized that daily movement, from swimming to walking, helped her arthritis and she felt less pain. She started to take short shopping trips again, delighting in feeling the fabrics, putting various items together and seeing the effect on her friends.

Most of us have hobbies or activities that require us to be able to move around independently – as simple as walking, standing, bending and sitting. These are fundamental exercises we need to be able to preserve our mobility and independence. When you perform these movements, you’re also training your balance to control your body within your base of support, rather than falling over.

And because your body is constantly repairing and changing, it’s never too early or too late to include movements to improve your balance and independence. So rather than getting fired up about a complete reinvention on New Year’s Day, why not start now with a small step forward? Get curious about what you discover, and know that whatever you choose, your body will be optimizing for that.

If this appeals to you, and you want to add more structure to the exercises you choose and understand all the factors that can affect your balance, consider filling out your information below to get some extra help. We will be more than happy to assist you with a program tailored to your needs!

5 Simple Habit Switches That Will Change Your Life

Fri, 02 Jan 2026 16:51:51 GMT

Simple Changes Can Amount to
Huge Results if Practiced Regularly!

Many people tend to believe that the lifestyle switches needed to improve our health must be extreme, uncomfortable and take staggering amounts of willpower.

What if I told you that it doesn’t have to be that difficult?

That you can take small steps in the right direction and develop significant improvements to your health?

You may be thinking...

"No way, I don't buy it!"

"If it was that simple, everyone would be doing it!"

Have you ever had that 'lightbulb' moment when you’ve adjusted how you done something in your day and the results have been remarkable? It's along the same lines as that.

Let me tell you 5 simple changes you can make in your daily life to produce lifechanging results:

1) Drink a full glass of water as soon as you wake up in the morning

Evidence suggests that consuming a full glass water with an added slice of lemon first thing in the morning can have profound benefits for your health. The antioxidant qualit ies & high Vitamin C content of the lemon will aid in maintaining proper brain, kidney & liver health. Additionally, by drinking water in the morning, your body will get a jump start on keeping your fluids properly balanced, which is essential for optimal organ functioning.

2) Take in bright outdoor light in before 10:00AM

Researchers from Turkey found that getting enough bright light in the early morning from 8:00AM to 10:00AM (for even just a few minutes) for five consecutive days helps to boost the quality of your sleep thereafter. Light plays a key role in your circadian rhythm, which is your internal 24-hour clock. It helps you feel sleepy at night when it's dark and it also makes you feel alert during daylight hours. Light exposure provides your brain with information that helps guide your circadian rhythm.

3) Consume 2 cups of fruits and 2.5 cups of vegetables per day

Researchers from the University of Iowa showcased that enjoying servings of a wide array of vegetables & fruits has the power to improve our body's important modulators of both the neuromuscular & immune systems. This will help you move better and ward off sickness more effectively.

4) Get to sleep before 11:00PM

According to research conducted by the University of Arizona, those of us with bedtimes close to 11:00PM report the fewest difficulties with mental health, sleep, & overall functioning. Going to sleep before 8:00PM or after 1:00AM can significantly affect our mood & performance the following day (for most people).

5) Be mindful of your breathing

In the Netherlands, the Nijmegen Institute showed in that brief periods of daily meditation, breathing exercises & cold exposure (such as a brief cold shower) can actually help to down-regulate your sympathetic (fight or flight) nervous system and up-regulate your immune system. This will help you better manage stress and become more resilient to illness.

While these 5 changes appear very simple on the surface, they will do wonders to help you manage your blood sugar regulation and maintain the health of many of your body's of organs (including the brain, liver & kidneys, to name a few).

I challenge you to pick even just one of these lifestyle shifts and to stick to it diligently for at least a week. After a full week, come back to this blog and post how you feel in the section below.

I can almost guarantee that all of these small changes will have you feeling better with each subsequent week this year!

5 Unique Outdoor Fitness Activities in North Vancouver

Sun, 21 Jul 2024 23:55:58 GMT

Naturally, the warmer seasons bring about many opportunities to get outside and be active. You no longer need feel trapped indoors, following along with online Zoom classes or lifting weights in your basement (especially if that isn't your thing!). I hope this article goes to show you that there are numerous ways to improve your fitness & enjoy the nature of North Vancouver at the same time. Find the activities you enjoy and stay consistent with them and I guarantee you will see both mental & physical health improvements.

With that being said, here are 5 unique outdoor exercise ideas for you to enjoy in beautiful North Vancouver.

1) Stand-Up Paddle Boarding at Cates Park

If you are looking for a fantastic way to train your upper body endurance & core stability , then stand-up paddle boarding could be a great option for you. This is the perfect summer workout as it not only challenges your balance & stability, but also provides scenic views and the relaxing ambience of water.

https://www.catespark.com/

2) Kayaking in Deep Cove

This is a great activity to help you stay cool and get a great upper-body & core workout in at the same time Whether you are travelling along the shoreline or navigating a small lake, kayaking is a rewarding outdoor activity that’s low impact & safe for all ages.

You don’t need to buy your own kayak either as you can rent tandem or solo kayaks by the hour. If you’re a bit nervous about heading out without experience, there are even hosted tours led by professionals.

If you'd like an especially unique experience, you can even kayak under the stars at night with guided group and observe the bioluminescence.

https://deepcovekayak.com/

3) Biking the Seymour Demonstration Forest Trail

A good bike ride can expend up to 500 calories an hour, is gentle on the joints, and provides a total body workout . With all of the options available for bike sharing & rentals; taking a bike out for a spin this summer is a great choice for people of all ages & fitness levels.

You'll enjoy the experience even more when you are surrounded by the serene elegance of the woods.

4) Trail Running / Jogging the Fisherman's Trail

The perfect activity for those who love to get their heart rate up while also enjoying nature. Furthermore, trails with an incline will improve your glute & thighs endurance and also challenge your core muscles .

Trail running is such a great way to challenge your body differently than running straight on the road or treadmill. It will more dynamically challenge your body in different planes of motion and help to train muscles that you might otherwise be neglecting as you will need to constantly adjust directions.

The experience is enhanced further when enjoying the scenic views of the Seymour River .

5) Pickleball at Murdo Frazier Park

I'm sure you have heard about pickleball at one point or another as it has become one of the fastest growing activities in North America, with an estimated 250,000 players.

It is simple to learn but tough to master and provides numerous health benefits, such as improved cardio , better hand eye coordination , and boosted balance (to name a few!).

The smaller court also means less running and less wear and tear the knees, hips and ankles. For people who have problems with these joints, but still want to play a racket sport to be active, then pickleball is an excellent choice.

The North Shore Pickleball Club is a very welcoming community for those who wish to get started. They even occasionally offer free lessons to new members!

https://northshorepickleballclub.com/

I hope this post inspires you to get out there and try some new activities in our beautiful city this summer!

Did I miss one of your favorite activities?

Let us know!

Don't Let The Scale Define You!

Wed, 19 Jun 2024 06:12:32 GMT

The number on the weight scale does NOT define you!

Do you ever find yourself becoming overly focused on the number on the weight scale?

Are you measuring your self-worth based on this number?

Do you have a certain goal weight that you are striving for?
Are you constantly telling yourself that you won't be satisfied with your body until you reach it?

If you answered ' YES ' to any of the above questions...

then I am sorry to announce that you have the wrong mindset around losing weight.

The weight scale is simply a tool. It does not measure everything when it comes to fat loss.

-It doesn’t measure the amount of body fat you lost and muscle mass you gained

-It doesn’t measure how your body looks in clothing

-It doesn’t measure your mood & energy levels

-It doesn’t measure how much easier it is to do your activities of daily living, such as being able to keep up with your kids / grandkids without becoming exhausted

-It doesn’t measure the decreased risk of chronic health conditions like cardiovascular disease, cancer, type 2 diabetes, depression, sarcopenia ( age related muscle loss ), and osteoporosis ( age related bone density loss)

Please stop solely focusing on your weight!

The scale is simply a tool that is meant to combined with other forms of measurement, such as waist circumference, progress photos, and your mood & energy.

Next time you start judging yourself based on the scale, take a moment to consider all the other health factors that are much more important than your weight. Remind yourself why you are truly on this journey to lose weight and the specific goals you are working towards. Then give yourself a little pat on the back because you are taking action to make your dreams a reality!

In the end, the number on the scale is only just a number.
Don't let it stop you from living your best life!

The Decent Strategy You Follow Is Better Than The Perfect Method That You Quit

Mon, 27 Nov 2023 02:04:23 GMT

What Are Your Thoughts About Iceberg Lettuce?

Around 20 years ago, something odd occurred:

Iceberg lettuce started appearing on “ foods to avoid ” lists.

Yes, you read that correctly. Refreshing, crunchy, near zero-calorie iceberg lettuce made it onto the list.

Websites proclaimed that it had “ zero nutritional value ” (which is completely false) and that you should always eat baby spinach instead. (This was before the kale revolution, by the way)

This was without knowing whether or not you actually enjoyed baby spinach.

Which just goes to show: Those universal “ foods to avoid ” lists?

They are nearly always a terrible idea.

(Well, I suppose things like poisonous foods should appear on these lists at least!)

Now let’s take things one step further, and take a look at why someone may choose iceberg lettuce over kale, the reigning champion of leafy green superfoods (sorry, baby spinach!).

To be completely transparent, kale does beat iceberg lettuce in a head-to-head comparison of nutritional value.

Kale is especially rich in vitamins A, C, & K, and also several disease-fighting compounds like quercetin, lutein, zeaxanthin, & sulforaphane.

However, that doesn’t mean iceberg lettuce is completely devoid of nutrients. It’s considered a great source of vitamin K (though it does have much less than kale), and it is also rich in apigenin, a phytochemical which thought to be protective against cancer .

Here’s where context comes in. When you take a look beyond the nutrition label, there are other more important factors worth considering.

Iceberg lettuce might be the better choice if you…

- Are more likely to eat a salad if you use it as your base

- Can only stomach kale with an excessive amount salad dressing or oil

- Will gladly eat a large quantity of it, but can only manage a couple of bites of kale

- Are looking for a little extra crunch in your meal

- Want more volume with few calories and lots of water, helping you feel more satiated

- Are trying to increase your veggie intake and iceberg lettuce is one of the only ones you enjoy

Kale may be better option if you...

- Enjoy it

- Like the thick texture it provides in your smoothies

- Want to expand your vegetable repertoire and try something more exotic

PS: Baby spinach is a great food that has lots of health benefits to it. So please enjoy all the leafy greens and don't discriminate! Or at least the ones you enjoy the taste of.

I hope this post helped shed some light on the fact that there is no perfect, universal diet out there.

Top 4 Beginner Hikes In North Vancouver

Sat, 08 Jul 2023 06:16:13 GMT

During the summer season, many people seem to say that they feel the need to get away and travel abroad.

This got me thinking...

People actually travel from around the globe to experience the beautiful hikes we have access to here in our own backyard. Why don't we take advantage of these scenic & refreshing opportunities for fitness? I believe that we often take for granted just how lucky we are to live in this area of the world.

With that being said, here are the top 4 beginner-friendly hikes in the North Vancouver region.

1) Varley Trail

2.4km round trip / ~60 min / 22m climb & 50m descent

The Varley Trail meanders along the side of the river with a few minor climbs & descents before connecting to the parking lot at the entrance to Lynn Headwaters Park. This trail is fantastic for people of all fitness levels and is highly recommended whether you are looking for a peaceful stroll or quick trail run.

2) Rice Lake Loop

1.6km loop / ~45 min / 34m climb & 34m descent

Rice Lake is a serene, quiet lake located on the edge of the Lynn Headwaters Regional Park. Just a short walk takes you around this lake that's full of life and natural beauty.

A favorite spot for fishers on the weekends!

3) Capilano Canyon & Cleveland Dam Loop

2.6km loop / ~60 min / 100m climb & 100m descent

Lush coastal rainforest and steep canyon walls make for a truly unforgettable trail. Walk beneath many towering Douglas firs & western red cedar trees, while listening to the soft roar of the Capilano River. Capilano Canyon also features the looming Cleveland Dam, many rushing streams and cascading waterfalls. All along the canyon there are excellent viewpoints and spots where you can venture down for a closer look at the rapids, falls & gorges.

4) St. Mary's Trail

1.7km round trip / ~45 min / 49m climb & 23m descent

A rugged yet scenic mixed (hike & mountain bike) trail located in the Braemar Park Reservoir area, beginning from St. Mary's Avenue. With many bridges over rushing streams this is a truly awesome location to stroll along, especially when it is foggy! See for yourself why the North Shore is known as one of the best mountain biking destinations in the world!

I hope this post inspires you to get out there and explore some new trails in the area this summer!

Have you tried any of these hikes? Did I forget one of your favorite trails in the area?

Let me know on one of our social media pages!

If you are looking for a free handy phone app that displays all of the trails in the North Vancouver area then I highly recommend Trailforks . In fact, many of maps I listed above are from Trailforks.
Without it I may never have actually discovered St. Mary's Trail!

Android:
https://play.google.com/store/apps/detailsid=com.pinkbike.trailforks&hl=en_CA&gl=US

Apple:
https://apps.apple.com/ca/app/trailforks/id987986743

ICBC Active Rehab - Everything You Need To Know!

Fri, 23 Dec 2022 08:00:52 GMT

ICBC-Funded Active Rehabilitation is a program that helps drivers involved in a motor vehicle accident regain their full functional abilities. The program has been well-received for its speedy recovery times & ability to help drivers get back to their normal day-to-day activities soon as possible. It offers rehabilitation services that focus on restoring a patient's functions & improving their quality of life, while also ensuring that they receive the best possible care.

The Process Of Getting Active Rehab Treatments Through ICBC

The process of getting treatment through ICBC is complex and can definitely be daunting. However, the benefits of participating in the active rehab program are worth it, and we can help you navigate all of the challenges along the way.

To be eligible for the ICBC active rehab program, a road user must have been injured in a motor vehicle accident and have an active ICBC claim number. You must also be able to walk without assistance and have no major health conditions that prevent you from exercising.

The process of getting treatment through ICBC begins with finding a nearby practicing kinesiologist (such as Taylor of Rejuv Medical Fitness!) and scheduling an initial assessment & report. Once the assessment is complete, the patient will work with their therapist and an ICBC adjuster who will develop a detailed plan of care.

Alongside active rehab / kinesiology sessions, patients are also encouraged to make use of other treatments including physiotherapy, massage therapy, chiropractic care, and psychology services. Most injuries take a team of experienced practitioners to make the recovery progress smoothly & efficiently.

The Benefits Of ICBC Active Rehab

Improved Physical Function: Participants in ICBC active rehab can expect to see improvements in their physical abilities, including increased strength, stamina and flexibility.

Reduced Pain: Many participants report significant reductions in pain while progressing through their program. This is due to the combination of therapeutic interventions and personal support provided by the kinesiologist.

Improved Mental Health: ICBC active rehab can often lead to improved mental health outcomes, including improved self-esteem and reduced anxiety levels.

Tips For Successful Participation In ICBC Active Rehab

If you are struggling with a chronic injury & pain and looking to participate in an ICBC active rehab program, there are a few things you should keep in mind. Firstly, follow the guidelines that ICBC sets out for patients. This means staying on task, following instructions from your therapist, and not pushing yourself too hard (avoiding the risk of re-injury). Persevere through setbacks, and remember that it takes time to heal from an injury – don’t give up on yourself prematurely. Additionally, believe in yourself and your ability to recover. Knowing that you are working hard towards your goal will help keep you motivated through the rehab process.

The Importance Of Following Through With Your Rehabilitation

ICBC active rehabilitation is an important part of recovering from a motor vehicle accident. By following through with your rehabilitation completely, you can ensure that your injuries are healed and you can return to your normal activities. Here are some general tips for successfully completing an ICBC active rehabilitation program:

Make sure to schedule regular appointments with your kinesiologist. This will help keep you on track and ensure that your rehabilitation is progressing as planned.

Don’t be afraid to ask for help when needed. Your kinesiologist is here to support you every step of the way, so don’t hesitate to reach out if you need assistance adjusting to your day-to-day tasks or your home exercise program.

Be sure to eat a healthy diet and sleep well. This will help you avoid complications during recovery and improve your body's resilience for future challenges. Proper nutrition and sleep is key to an efficient recovery.

Tips For Staying Motivated During ICBC Active Rehab

The program can be a long & challenging road, but with the right support, it can be an incredibly rewarding experience. Here are some tips to help stay motivated during an ICBC active rehab program:

Keep a positive attitude. If you approach an ICBC active rehab program with a positive attitude, you’ll be more likely to succeed. Strive for continuous improvement instead of settling for where you are now. Remember: every step forward (no matter how small!) is one step closer to your goal!

Find support groups. ICBC active rehab can be tough, but having other people who understand what you’re going through can make all the difference. Look for local online communities that focus on rehabilitation. They can provide both emotional & practical support throughout your journey.

Be patient and persistent. It may take several weeks or even months for your body to start responding positively to the rehab program, so don’t give up if things start to feel tough at first. Reward yourself for any form of progress!

After Completing an ICBC Active Rehab Program, What’s Next?

After completing an ICBC active rehab program, many people are eager to get back to their regular lives. However, there is still some work to be done before they can fully recover.

Re-evaluate your goals and expectations. It’s important to remember that not everyone will respond the same way to treatment, so it’s important to adjust your plans as necessary. If you were hoping to return to full-time work right away, it might be wiser to wait until your symptoms have subsided a bit more.

Get plenty of rest and regular exercise . Even after completing an ICBC active rehab program, many people find that they need some extra time for their bodies & mind to heal properly. Stay active and sleep well to ensure that you stay healthy and injury-free.

The Bottom Line!

ICBC active rehab provides people with the tools they need to get back on their feet and resume their normal lives. Whether you are newly injured or have been injured in the past, an ICBC active rehab program can help you get back on your feet!

5 Foods To Help Prevent Muscle Cramps

Wed, 04 May 2022 23:15:39 GMT

Muscle Cramps Happen!

Do you struggle with regular muscle cramps? This can be your body's way of telling you that you are missing something.

Often muscle cramps can be caused by lack of exercise or movements that your body is unaccustomed to. This can be remedied quite simply by stretching more regularly, exercising more often, or massaging the cramping muscles. Dynamic stretching can be a great way to improve the mobility of your whole body while also preventing those pesky cramps!

Another major factor in muscle cramps is dehydration and deficiency in key nutrients, these being potassium, sodium, calcium & magnesium. These are known as electrolytes and they help your body regulate various chemical reactions as well as controlling your body's fluid balance.

Electrolytes can often be found in sports drinks like Gatorade, but unfortunately these drinks are typically quite unhealthy as they contain a large dose of sugar and are fairly high in calories. Unless you are an athlete needing to quickly replenish your electrolytes after really exerting yourself, then generally these types of beverages are not recommended.

Here are 5 much healthier sources of electrolytes to effectively help your body replenish its electrolyte stores and prevent cramps.

Milk is a great natural source of calcium, potassium and sodium.
It also contains protein, which is essential to repairing your muscles after your workouts.

Sweet potatoes are a fantastic source of potassium, calcium and magnesium.

It's not just sweet potatoes either, normal potatoes are also great sources of these 3 nutrients. Additionally, potatoes contain a lot of water to help keep you hydrated.

Melon has it all! Lots of potassium, a good amount of magnesium & calcium, a bit of sodium and lots of water. Sodium and water are important as you exercise your body flushes sodium out with your sweat. If you lose too much water you can get dehydrated and muscle cramps are much more likely to occur.

Bananas are an awesome source of potassium, but they can also provide calcium and magnesium.

That's 3/4 of the electrolytes you will require to prevent muscle cramps all wrapped up nicely in a yellow peel. It's no surprise that bananas are a popular choice for cramp relief!

Legumes such as lentils & beans are chock full of magnesium. For example, one cup of cooked black beans has nearly 120 milligrams of magnesium. Additionally, they are high in fiber, which is shown to help ease another type of cramps (menstrual), as well as helping to maintain your blood sugar levels and lower your LDL cholesterol.

BONUS: Many athletes swear by pickle juice as a quick way to alleviate muscle cramps. It is believed to be because of it's high water and sodium content. Some research would even suggest that pickle juice sets off a reaction within your nervous system that helps to immediately stop cramps!

You can also get electrolytes from supplements if you are still struggling to get enough from whole food sources.

In fact, you can check out our online store with Thorne Research for products that contain electrolytes, such as Magnesium CitraMate . You can even get 10% off your purchase if you list Rejuv Medical Fitness as your referral source!

I truly hope this article has given you a few ideas to help effectively alleviate your cramps!

~ Taylor the Kinesiologist

Actions You Can Take Today To Boost Your Immune System

Mon, 30 Aug 2021 06:42:52 GMT

What Can You Do To Protect Yourself From Disease?

Typically, your immune system does an incredible job at protecting you from disease-causing viruses, but occasionally it can fail. When this happens you can get very sick.

Is there a way to affect this process and augment your immune functions? What if you try to improve your diet, or take special vitamins or supplements? What if you make other various lifestyle changes with the hope of optimizing your immune functions? Let's take a brief look at some actions you can take today to improve your resilience and reduce your risk of becoming sick.

1) Lifestyle

The first and most important thing you can do is to choose to lead a healthy lifestyle. Following tried and true guidelines to proper health are the best steps you can take toward naturally keeping your immune system working properly.

Every part of your body, especially your immune system, functions better when enhanced by healthy living strategies, such as:

-Exercising regularly

-Getting enough quality sleep

-Minimizing stress

-Drinking alcohol only in moderation

-Maintaining a healthy weight and consuming a diet with varied fruits and vegetables
-Avoiding smoking

-Avoiding infection by washing your hands frequently and properly

-Keeping current with all medically necessary vaccines

2) Nutrition

Healthy immune systems require good, regular nourishment . Scientists have repeatedly identified that people who live in poverty and are undernourished are more vulnerable to infectious diseases. There is also some evidence to say that micronutrient deficiencies (such as zinc, iron, folic acid, and vitamins A, B6, C & E) alter immune system responses in animals.

Make sure you consume a well rounded diet that covers all your micronutrient needs, focusing on consuming real, whole foods if possible instead of supplements.

3) Exercise

Regular exercise is one of the pillars of optimal health & wellness. It improves cardiovascular health, lowers blood pressure, helps control body weight and ultimately protects us from a wide variety of diseases.

Optimally, you should try your best to include elements of both cardio and strength training into your regular routine. Just like a healthy diet, exercise can absolutely contribute to general good health and therefore maintain a healthy immune system.

4) Immunity boosting supplements and herbs?

Many products at health stores claim to support immunity, but the idea of boosting immunity through supplements actually makes little scientific sense. Boosting the number of immune cells in your body is not necessarily a great thing. For instance, elite athletes who undergo blood doping (the pumping of additional blood into their body to increase their number of blood cells and improve their performance) run the heightened risk of stroke.

Attempting to increase the cells of your immune system is especially complex because so many different types of cells exist in the immune system and they respond in numerous ways. What cells should you increase and to what specific number?

Researchers can not say for sure. In fact, no one really knows how many cells or what the best mix of cells the immune system needs to function at its best. For these reasons I cannot safely recommend any of these supposed immune boosting products.

Overall, it is hugely beneficial to commit to living a healthy lifestyle, paying special attention to a proper diet and regular exercise. This is the most effective method by far for ensuring that you have a healthy and optimally functioning immune system.

That is why I would like to encourage you to continue to make your health a priority during these continued times of uncertainty in the world. Be safe out there and be good to yourself and others during these difficult times.

Just Breathe!

Mon, 05 Jul 2021 00:21:52 GMT

Most people underestimate the power of proper
breathing in pain management

As I was working with two different people this week, I realized something that I hadn’t thought about before. Both of these people presented with very similar chronic pain patterns. This week their pain seemed to be much worse than it usually was.

What if I could help them lower the activity of their body's sympathetic nervous system ( fight or flight response )? While we chatted about their pain the past few days, I noticed that it had no particular cause for triggering. Both people had not changed their daily activities, nor did they change up their exercise routines. Both people spoke extensively about their pain and all the ways they tried to find relief: medication, food, sleeping, distractions like TV, etc....Nothing was working!

Despite their efforts, all they could think about was their pain.

These people needed the guidance, reassurance and structure that I provided in our sessions. They needed to follow a controlled & purposeful breathing sequence and change their focus away from their bodily pain into their breath.

Was the pain getting worse? Did it feel like it is traveling further down their arms? What exercise techniques would help? Should they take more pain medication? Maybe some sort of supplement would make things better? Should they see a chiropractor or a naturopath? What could they do!?

I decided to ask these people to lie down on a surface they felt comfortable on. For one person it was directly on the floor and for the other person it was a yoga mat.

Getting to the ground was visibly uncomfortable for both people; they moved slowly and cautiously. They held their breaths as they transitioned onto their backs. One person wanted their legs to be bent and the other preferred their legs to be straight.

I asked them to close their eyes and to give me five minutes to try something we hadn’t before in any of our sessions. I guided them through a progressive relaxation technique where I spoke to them softly and asked them to gradually relax various areas of their body.

I had them focus intently on their breathing. Instructing them to breathe in deeply through their nose and gradually out through their mouth. I saw their faces relax as they sighed away some of their discomfort.

Next I asked these people to once again focus on different areas of the body where tension was often stored - their jaw, neck, shoulders & chest, and hips… and then I had them return their attention to their breathing.

I coached them to smooth their breathing patterns, so that the transition from their inhale to exhale was gentle. I invited them to imagine their breath following a shape, such as an ellipse or a wave.

I noticed that their breaths in and out were about even in length.

I had them lengthen their exhale by just a second or two before they began their inhale once again.

The final step was to instruct them to return their breathing to a smooth & even cadence.

As I worked with each person, I had them focus on relaxing each painful area for about two minutes. Have you ever concentrated on something for two minutes? It feels like a really long time! For these two people, it was likely the longest they were able to focus on one single task in quite some time.

This was certainly a unique experience for these people. Up to this point they had been trying NOT to feel, and NOT to experience what their bodies were trying to tell them for so long.

After just five minutes, I encouraged each person to slowly open their eyes. Their faces looked much different from what they were just five minutes prior. I asked them about their pain. Both looked surprised for a moment and then told me with a great sense of relief that they had no pain. None.

While I wish their pain could be removed and never return, I knew this was not realistic. However, to become aware of what our bodies are trying to tell us is often the first & most important step for pain relief.

Both of these people acknowledged that they were continually fighting against their own bodies, trying to do more and not less. When I explained that our nervous systems rather than musculoskeletal systems were often the source of our pain, they looked quite doubtful.

Why did they feel pain in all of these regions then? Throughout this muscle and that muscle? What these people weren't aware of is that muscles don’t actually have pain receptors - none at all . They are not able to provide signals for pain.

So why did they feel what they felt? When we calm our nervous systems, and there are many ways to do this, as you might expect - our pain levels will often decrease.

To tune into our bodies and to give our nervous system a break, may be just what we need to improve the powers of our immune system, lessen our anxiety and help us regain a sense of control over ourselves.

Once these people understood that they are in control of their bodies and could manage to modulate their pain levels on their own, then I would be able to show them movements that would help them feel better and become stronger, so their pain levels would be slowly reduced over time.

We often search for a complex solution to our problem, but sometimes all we need to do is simply learn how to breathe properly again.