How to Use a Heart Rate Monitor to Boost Heart Health

While Kinesiologists in B.C. have been working towards this goal for many years it has eluded us. We need the support of the government and the public to make this happen.

The provincial government in British Columbia commissioned a report in 2019 to review the number of health professional colleges in the province. 

Kinesiologist Alfred Ball teaches a client Clinical Pilates exercises to reduce low back pain.

New legislation to streamline health care in B.C. is coming.  In Ontario, kinesiologists became a regulated health profession in 2013. 

A physiotherapist applies electronic therapy on the knee to treat pain.

Physiotherapists use both active and passive treatments. 

Passive treatments are valuable ones that are done to you, early on in rehab. Physios will use modalities such as acupuncture, neuromuscular stimulation, ultra-sound, intramuscular stimulation, and manual therapy.

What is the Difference Between Kinesiology and Physiotherapy?

A Powerful Stretching Ratio to Boost Energy

Last Updated on September 29, 2023 by Alfred Ball

Why Get Kinesiologists to Fill Exercise Prescriptions

5 Ways to Reduce Your Risk of Painful Osteoporosis Fractures

How to Release Trigger Points for Myofascial Pain Relief

Last Update: June 28, 2023

Trigger points contribute to muscle and fascia pain (myofascial pain).  Learning how to release trigger points will help you quickly relieve myofascial pain, improve your range of motion, increase strength, and reduce muscle fatigue.

One of the symptoms of myofascial pain is painful local trigger points. These trigger points are shortened portions of the muscle that are not releasing, which are irritable, have limited blood and oxygen flow, are tender to touch and generally painful. These nodules can be as small as a grain of salt or as large as a golf ball.

What is Myofascial Pain Syndrome?

Myofascial pain syndrome may include a number of symptoms including referred pain, muscle weakness, loss of coordination and autonomic functions such as balance, digestion, vision disturbances and bladder control.

What Are the Types of Trigger Points?

Problem trigger points need to be deactivated to fully relieve myofascial pain and increase the range of motion. The types of trigger points are central (primary), secondary (satellite), attachment, latent, and active.   

The knots in the middle of the sarcomere (the smallest contractile unit of the muscle)  are called central trigger points. They create the main “taut band” between each end of the muscle fibre where it attaches to the bone, much like a knot in a rope.

Satellite trigger points are activated by primary ones in other parts of the same muscle.  

Attachment trigger points develop near where the muscle attaches to the bone and further restrict movement.  These trigger points arise because of long-term tension.

In addition, the ones that are more vocal and that get our attention are called active trigger points.  Quieter latent trigger points are only sensitive when pressure is applied. For example, if you've been sitting at a desk for awhile with rounded shoulders, the back muscles will be achy with active trigger points, while the chest muscles will have latent trigger points. 

Releasing Trigger Points for Myofascial Pain Relief

We will often instinctively self-massage active trigger points that are giving us the most pain for temporary relief, including those at muscle attachments. Instead, to gain more lasting relief from trigger points, look for the latent ones.

Stretching before releasing the trigger points may continue to create more tension by tightening the original knots. The idea behind fascial stretch therapy and trigger point release is to place each muscle and joint at its optimal functional resting length.

When a muscle is at it's optimal resting length, it will have better blood flow, the limb will move more smoothly and it will cause less pain.

It is possible to find and release trigger points on your own.  Use this handy guide to help you understand trigger point referral patterns and to help you relieve myofascial pain symptoms. 

Follow the eight steps below to get relief from myofascial pain and release trigger points with self-myofascial release.  There are many trigger point tools around, however, we found that RAD makes the best family of tools on the market. 

Note: Lifemoves is a RAD affiliate. We do receive a small commission for anything bought using the link. We only endorse things that we believe in and use ourselves.

How to Release Trigger Points for Myofascial Pain Relief

Last Updated: June 23, 2023

In 2009, a client came to us with injuries they sustained in a car crash.  They tried to continue their regular Yoga practice which continued to worsen their pain.  Our challenge was to develop a Yoga practice for neck and back pain relief that they could do at home.

 This person, who was in their 50s was adamant about only doing Yoga to recover from their injuries. They sustained whiplash (neck injury) and back pain in a car accident. 

Finding a suitable ICBC approved active rehabilitation, the client and for me was important. Creating a custom Yoga practice increased the likelyhood he would adhere to the exercise rehabilitation program. This would then mean there would be a greater chance of successful soft-tissue injury recovery. 

Why Choose a Kinesiologist for Yoga for Pain Relief

Communication, as within any Client-Kinesiologist relationship, is important to achieve success. This Kinesiologist chose us because I was will create a program around how they chose to be physically active, Yoga.  At the time I also practiced Yoga on a semi-regular basis. Lastly, they wanted their rehabilitation program with a Kinesiologist we understand the basic principles, limitations and flow of Yoga within the context of soft-tissue rehabilitation.

The Importance of an Individualized Yoga Flow for Injury Rehabilitation

While an excellent Yoga instructor will give participants modifications for their limitations, it is still very difficult to follow an individualized program in a class format.

Our solution was to first teach the client the movements I wanted them to achieve. Then explain the principles of body elongation and re-balancing using the Stretch to Win  Frederick Method of fascial stretch therapy. 

Our Process of Choosing Yoga Poses for Injury Rehabilitation

It is rewarding to assist clients who are curious about movement, have the desire to get each movement correct, and want to learn more about their bodies. There is also joy in connecting with people who diligently follow the instructions given to them.

We discovered an excellent Yoga Anatomy book with illustrations showing which muscles are being strengthened and stretched during each pose. At home, the client researched and marked the poses they thought would be appropriate. Then during the next session, we discussed the merits of each one.

The client demonstrated a series of poses that they thought would achieve their desired outcome.  

I then coached him through each movement. During this time we evaluated whether or not he could do it to be effective or if it was painful or not.  We only added poses that wouldn't make his pain worse and that he felt he would replicate at home. From there we developed an exercise/pose order that would flow.

A Deeper Relationship to How the Body Movement 

By correcting each pose the client started to develop a deeper relationship with how to move properly to alleviate their back and neck pain. We succeed in reducing the intensity and frequency of their headaches, neck and mid-back pain because we ensured that we communicated clearly. The program also balanced the way they were psychologically motivated with their physiological rehabilitation needs.

Some Causes of Neck and Back

Many people suffer from neck, upper back and shoulder pain because of poor posture. A chronically tight chest rolls the shoulder forward and up. The head gets pushed forward. Then a reflex kicks in that tilts are head up so we keep looking forward.  A result of this is chronic tension.

Try these stretches to try for neck and back pain relief at the office.

Stop Chasing the Pain for Relief

Kinesiologist-led active rehabilitation sessions focus on the cause of their soft-tissue pain, rather than chasing the pain.

If you sit a lot for work, include stretches and postures to open the hip flexors. Choose Yoga postures and stretches to open up the front of the body, bring the collarbone back down and re-align the head over the shoulders. 

Kinesiologist-Led Yoga for Neck and Back Pain Relief

Quick 5-Minute Golf Warmup to Add More Yards

How to Speed Up Hip Replacement Recovery Time

Last Updated on June 21, 2023 by Alfred Ball

Easy Half-Kneeling Hip Flexor Stretch for the Office

Last Updated on June 20, 2023 by Alfred Ball

What Are the Differences between Personal Trainers and Kinesiologists?

For the factors that we have minimal impact on we can still be aware of how they influence how trigger points develop and know how to release trigger points  with myofascial release, massage, movement and stretching before they become too sore or debilitating.

8 Ways to Stop Trigger Points from Developing

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.

How Does Far-Infrared Clothing Work?

FIRMA Energywear is  therapy apparel and activewear apparel that takes advantage of the contact between your skin and the fabric. It is an entirely physical process that does not require any chemical action. The fabric's mechanism begins begins by absorbing the infrared waves released by the body which then are re-emit the absorbed resonance as "far-infrared" waves or FIR back to the skin. 

"FIR interacts directly with the skin and it's surrounding tissues. Leading to an improvement in thermoregulation (maintenance of internal and external body temperature) and microcirculation (circulation of blood in the body smallest blood vessels). FIR waves can penetrate the human body and promote vasodilation and muscle stimulation to a depth of 5cm," FIRMA Energy Wear. 

How FIRMA wear interacts with the skin.  Image: FIRMA Energywear, used with permission.

Health Benefits of Far-Infrared Therapy

In a 2006 study, Gale et al. found that pain levels were reduced from 6 out of 10 to 3.9 out of 10 for people with chronic lower-back pain who wore an infrared waist belt. Far-infrared is known also known to help reduce inflammation, improve wound healing and assist those with diabetes.

Other "previous studies have shown that far-infrared radiation produces thermal and non-thermal effects, such as increasing artery blood flow, and peripheral blood circulation,  alleviating fatigue and chronic pain, reducing blood pressure"  Shui S, et al.

What are Far-Infrared Waves?

Far-Infrared waves have a strong ability to interact with the water molecules in the human body; we're made up of 70% water.  They are invisible to the naked eye and electromagnetic in nature.  

Light Wave Spectrum. Image: FIRMA Energy, used with permission.

Heat pads often damage the body because they are too hot or left on too long. FIR waves don't do any damage to other tissues because they have low energy and shallow penetration.

What Makes FIRMA Energy Fabric Unique?

1. Other products preach similar benefits to FIRMA,  bu the "bioactive minerals will never wash out of the yarn are because they are intricately woven to be more durable and benefit the wearer" (FIRMA).
2. FIRMA's unique use of polyamide 66 polymer combined with bioactive crystals creates an everlasting effect with machine washes as well it provides comfort as it is extremely soft to the touch.
3. FIRMA is non-allergenic. It holds an Oeko-tex certificate meaning it is free of allergens or toxins.
4. FIRMA is fashionable and stylish, other compression wear is often made with drab skin tone fabrics and is limited to medical usages.  They have a full-line of athletic and fashion wear that will get you outfitted from head to toe.
5. Approved by Health Canada. Many of the compression products can be covered by your health benefits plan. A doctor's referral is recommend when seeking funding.

Benefits of FIRMA Energywear

FIRMA Energy wear increases microcirculation at the local level wherever the clothing is worn unlike saunas which effect the entire body. There's also the convenience of taking the infrared therapy benefits anywhere you go because it is wearable. 

There are secondary cosmetic and performance benefits. Cosmetic effects include increased collagen synthesis, skin elasticity, and skin smoothness leading to a healthier younger looking skin along with a reduction in the appearance of cellulite following regular wear.

From a performance stand point, FIRMA products increase body thermoregulation and lower muscle fatigue. There are sports and fitness instructors who wear FIRMA on a regular basis. One client really enjoys the leggings because it helps improve the circulation in her legs and reduce muscle aches.

Why Choose FIRMA?

Lifemoves chose to become a FIRMA retailer because we believe in the therapeutic benefits of far-infrared therapy wear, and because FIRMA is a local family-owned company that produces quality products.  

A big hit among clients with diabetes and other lower-leg circulation problems are the Circulation Socks.  This is because they don't feel like the classic "compression sock" which can be painful due to the striated pattern of the fabric. Buyers report that FIRMA's soft fabric doesn’t have the same painful lining effects on their skin as compression socks.  The Circulation Socks come in three lengths, several colours and two styles (banded or non-banded).  Most people choose the banded style for daily use and travel and non-banded for sleeping. 

Clients with osteoarthritis in their hands, especially thumbs find the wrist compression band helpful in relieving their pain. Sizing is chosen based on how much support is preferred.

FIRMA Wrist Compression Band. Photo: Kanu Lu

Personally, I was impressed with the ankle and knee band that I used during my 2017 Christmas break. Just before my holiday I slipped and fell on the ice, twisting my ankle and injuring the same knee. 

Unfortunately, it was difficult to focus on my rehabilitation because we were hosting and acting tour guides for family from overseas. This made for a very active holiday, which I managed to get through with less pain than anticipated thanks to FIRMA the knee and ankle compression bands I was using.

How to Buy Your Infrared-Therapy Apparel

If you're interested in learning more about FIRMA or feeling the fabric drop by Lifemoves in North Vancouver. You can try out the wide range of products in store and chat with us about why we support FIRMA. As well, we are able order anything from the FIRMA Energywear catalog and have shipped directly to you.

For those who prefer to shop-online or don't live in the Vancouver area, use the promo code: lifemoves at FIRMA Energywear to receive $5.00 off each item.

References

Gale GD, Rotherbat PL, Li Y. Infrared therapy for chronic low pain: a randomized, controlled trial. Pain Res Manag. 2006 Autumn; 11(3):193-6.

Shui S, Wang X, Chiang JY, Zheng L. Far-infrared therapy for cardiovascular, autoimmune, and other chronic health problems: A systematic review. Experimental Biology and Medicine. 2015;240(10):1257-1265.

How to Take Infrared Therapy on the Road with Comfort

Are you a new to the Grouse Grind? Here's a list of what you need to know before you start 

Have you tried the Grouse Grind? What are your reasons for taking on this Vancouver Challenge?

original post adapted from author's personal blog.

5 Life Uplifting Reasons to Hike the Grouse Grind

Last Updated on June 15, 2024 by Alfred Ball

6 Things You Need to Know to Crush the Grouse Grind

Nature’s mysterious mood-boosting abilities serve to positively impact symptoms of stress and anxiety, but Gregory A. Miller, PhD, reminds us that “being in nature is ingrained in our DNA” and emphasizes the importance of this concept. There are undeniable mental health benefits associated with physical activity that are enhanced when exercising outdoors.

Being Outdoors Lowers Depression and Anxiety Symptoms

In 2015, Stanford researchers released data on the positive effects of nature in regards to depression risk. They found that participants who engaged in 90 minutes of walking in a natural area compared to those who did the same in an urban area showed a decrease in neural activation in the area of the brain associated with depression. This suggests that engaging in physical activity in rural settings is regarded differently by the brain and allows the body to manage depressive symptoms.

Exercising in nature has positive mental health benefits such as stress reduction by increasing release of norepinephrine, a hormone able to moderate the brain’s response to stress. Similarly, exercise itself functions to increase the release of endorphins which have been shown to alleviate symptoms in clinically depressed individuals. When you couple the aforementioned benefits of nature with the outlined benefits of physical activity you get one powerful mood-boosting combination!

Regular Walking Reduces Risk for Dementia

People with cognitive impairment are at risk for dementia. In  a group of women aged 70-80, researchers at UBC found that aerobic "exercise is a promising strategy for combating cognitive decline by improving brain structure and function" (ten Brinke, et al., Br J Sports Med, April 2014). Walking regularly improves blood flow and increases the size of the brain's hippocampus, which is responsible for forming new memories. In 2009, Erickson et al at the University of Pittsburgh found that higher levels of aerobic fitness are associated with larger volume hippocampuses in the elderly.  

How to Find a Hike in Your Neighbourhood

Last Updated on August 21, 2020 by Alfred Ball

How to Hike Your Way to Better Brain Health

Slips and falls on the ice are serious concerns for the elderly as well as people with chronic medical conditions. Learning to walk safely on snow can alleviate the fear that falling on the ice will make their condition worse or result in a debilitating injury like a hip fracture.  Breaking a hip can be life threatening for a senior.  This fear freezes many and leaves them unwilling to leave their home. Being stranded is a lonely feeling. 

​A quick search for Canadian injury statistics for people falling on ice and snow brought up an outstanding figure, just for Ontario in 2005/2006. Can you imagine what it is like for British Columbia? This doesn't count the falls like my tumble in December that requires physiotherapy, but not hospitalization for recovery.

Ontario Statistics for Injuries from Falls on Ice and Snow

Source: Ontario Injury Resources

As a child,  I  clearly remember my mother advising me when I was four years old, "Don't put your hands in your pockets" as I was going down some icy steps. Being a stubborn four year old, I defied her.  My feet slipped from under me and my head hit the step. The cut was deep enough that it required stitches. Luckily the hospital was just a few blocks away. Her voice echoes in my head everytime I go down concrete steps that are wet or icy and I almost put my hands in my pockets. 

The snowfall during the 2016/2017 winter surprised many people in Metro Vancouver. The conditions became treacherous over the holidays when people didn't clear their sidewalks and the snow melted, becoming icy and very slippery.  There are easy to implement steps to prevent falling while walking so that you feel safe. 

Some areas received more snow than others. It caught many people by surprise who weren't prepared. Snow shovels and salt sold out at stores across the city in December. Cars and buses had difficulty climbing and descending hills.   

Watch the video to learn some of tips I shared quickly when a client cancelled because she was afraid of leaving her house. Read further for additional ideas. 

9 Tips to Walk Safely on Ice and Snow

How to Walk Safely on Snow to Avoid Serious Injuries

Original 02/2010. Updated 12/13/2016

Vancouver recently received the heaviest dose of snow it's had in several years; with that comes the task that many people are unprepared for snow shoveling. This article was original published after we dismantled the Biathlon venue at the 2010 Olympics. In Metro Vancouver the snow is not the typical white and fluffly downhill skiers enjoy shredding through after a fresh snowfall. No, it is wet and heavy! 

Back injuries are common from shoveling snow.  There are few ways to prevent these that include warming up properly and following good lifting techniques.

I participated in the Olympics as an Anti-Doping escort for the athletes throughout the games. After my job was done, I heard that the stage crew had plans to take down the range and stadium in an hour and a half — a sizable task. Volunteers ranged from the fit who were used to manual labour to the unfit who were not used to lifting tasks. Even though I was not part of the stadium or range crew, I stuck around to give everyone an extra set of hands and make a further contribution to the Olympics.

The enthusiasm of the volunteers really struck me. We all bonded together and, unified in our goal, worked really well as a team. Some of things we had to move were awkward wooden scoring tables, v-boards (blue lane course markers) and 6 x 4 feet pieces of wooden fencing which had to be carefully packed and stored in a hut down a hill for future events. While I was participating, I observed that many of the other volunteers didn’t seem to know how to lift, push, or pull properly, thus putting themselves at risk for injury. My concern for their well being inspired these lists.

Now that you've warmed up you are ready to clear the sidewalk and drive way.

Keep these tips in mind to reduce your chances of a back injury. If you are recovering from a back injury, or want a Lifemoves Kinesiologist to show you more ways to move properly so you can stay active, please fill out an assessment request form.

We had chain of people who were about two feet apart handing each other wood blocks for the load out. Other groups pushed the sleds the last few feet after they were dropped off by snowmobiles. To my knowledge, this all happened without injuries.

How to Prevent a Back Injury from Shoveling Snow

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. It is also possible to build confidence with rigorous attention to how you sit, stand and walk.  

Did you grow up with your parents and teachers telling you to stand up straight? New research is showing that they were right! There's even research to show that our posture has more reaching impacts on our long-term health.

How Good Posture Builds Self Confidence 

Amy Cuddy, from the Harvard Business School has completed extensive research on how our nonverbal behaviours affect not only the way people perceive us but also how we perceive ourselves.  As you read this, start by hunching your shoulders forward and lowering your head. Notice how you feel.  Next, lengthen your spine, roll your collarbones back, open your chest, drop hands by your chest and bring your head up so your ears are over  your shoulders and you're looking forward.

Which position do you feel more confident in? I bet it is the second one, right?

Watch Amy Cuddy's TED, Talk Your Body Language Shapes Who You Are

Changing Posture Changes Mood and Hormones

Use High-Power Postures to Be More Assertive

Low-power postures lower moods and lower productivity. Low-power postures are slouching with shoulders rounded forward or leaning back in a chair with feet elevated.

Practice high-power postures instead to elevate levels of testosterone and lower levels of the stress hormone cortisol. Doing so will also lead to increased confidence, more assertive behaviour and improved performance at work.

High-power postures include standing tall, like a plumb line with your head over your shoulders, chest open (not flared) and feet firmly planted. A more dominant stance would be to lean slightly forward over a desk with hands planted firmly on surface and chest open. 

Last Updated on April 8, 2017 by

How to Change Your Posture to Build Self Confidence

Wow! It has been a year since our first private personal training, fitness and rehabilitaition studio opened in North Vancouver.  We wouldn't have reached this far without the support of our clients, referral sources, colleagues, and blog readers. Thank you! While it took me 15 years, I held on to the dream of operating my own studio;  last year that dream culminated in a lot of hard work to become a reality.   My goal to open a personal training studio for people with disabilities, medical conditions and injuries began in 1999 when I worked with my first client who had a spinal cord injury.

I remember wandering around the Kerrisdale neighbourhood of Vancouver and spotting a dream location. The businesses in Kerrisdale have been around 20-40 years so I thought it would be a good place to begin. The trouble was that the realtor was selling the new building for $7 million dollars.  Did I have that amount of cash just fresh out of university? No! During that time, I thought I was ready for my own business.

Boy was I wrong!​

Instead of pursuing this further, I toiled away at a major gym for seven years to become one of their top Personal Trainers. My niche was rehabilitation.  In 2007, my gut told me it was time to pursue my dream.  At that time, I convinced the gym owners to renovate unused floor space into a treatment room to provide assessments and Fascial Stretch Therapy, as well as an office space as part of a strategic partnership for me to provide rehabilitation to members and non-members.  

This partnership dissolved in 2011 when the gym changed ownership.  Lifemoves operated out of several independent personal training studios until the end of 2014 when one of the owners decided to sell the business.  

We had the office area and treatment area already established on Pemberton, but no major gym equipment. Now was the time to find the financing and open my own studio! After three months of planning, organizing and renovating, the doors were officially opened on April 1st, 2015.

It has been a pleasure to have a real home for my business where I am able to provide the individualized service for our clients in an environment that is welcoming to all.

I'm looking forward to growing the business in this location as well as taking it to the next level in the digital space.

Thank you very much for your support and remember - never give up your dreams.  

Please watch the video above and subscribe to our YouTube Channel where will be providing more health, fitness and rehabilitation tips.

Sincerely,

Alfred Ball​

​

Last Updated on May 20, 2016 by Alfred Ball

How 15 Years of Dreaming Became Reality

Have you been told you have osteoporosis? You’re definitely not alone! Osteoporosis Canada recently released statistics showing that 1 in 3 Canadian women and 1 in 5 Canadian men will break a bone at some point in their life because of osteoporosis.  Also, most alarming is that osteoporosis is more common than heart attack, stroke and breast cancer combined! (1)

There isn't a cure for osteoporosis however, an appropriate EXERCISE   program is part of osteoporosis treatment. A Practicing Kinesiologist, can  help you improve your back extension strength, hip and leg strength, bone strength and manage your osteoporosis so that you can live without fear of falling or fracturing your bones.

The medical term for "strength of bones" is called Bone Mineral Density (BMD). Research shows that BMD decreases naturally by 1-2% and 2-4% for males and females respectively, so it is great news that we can slow these rates down by completing the recommended exercise. But what is recommended?

Strength Training Recommendations for Osteoporosis Exercises

It is great to see that strength training is now a component of exercise that has been proven to be beneficial for osteoporosis treatment. Strength training involves using a form of resistance such as body weight or an external resistance to create tension through your muscles, which loads the bones, therefore slowing down the reduction of BMD. Resistance training also increases muscular strength and improves balance (1,2,3).

Osteoporosis Canada and researchers at the University of Waterloo developed a program called “Too Fit to Fracture” to assist individuals to manage their osteoporosis through EXERCISE! There are tips on what exercise you should perform, possible barriers to exercise you may experience, progressions of exercises, how to keep track of your progress and also what movements are not recommended because doing them puts you at a higher risk for fracture.

There are also some very good video guides that give examples of how to  modify activities like golf so that you can continue to enjoy them. The videos show people with various severities of osteoporosis.  Exercise recommendations include aerobic training, strength training for the upper and lower body, balance and posture training.

Cardiovascular exercises like swimming and cycling are good for heart, but are not weight bearing. Walking, running, stair climbing, hiking are all good examples of weight bearing aerobic activities that have the potential to increase your BMD.

Home Strength Exercises for Osteoporosis Treament and to Prevent Falls

Now that we know the benefit of exercise for osteoporosis, why not get started today? Here are some exercises that will assist you if you have osteoporosis. These have also been prescribed in the Osteoporosis "Too Fit to Fracture" Canadian program.

They are simple enough for beginners as well as those with more severe osteoporosis and are more fragile.  These are starting points with guided progressions.  

References

1. Osteoporosis Canada. Osteoporosis Facts and Statistics.http://www.osteoporosis.ca/osteoporosis-and-you/osteoporosis-facts-and-statistics/. Accessed February 9, 2016
2. Raastad, T., Kvernvik, KJ., Johansen, M.A., Running, A., Dullerud, R., Kvamme, N., Solberg, P and Gautvik, K.M. (2015) Marked Improvement in Physical Function through Gains in Muscle Strength and Thigh Muscle Size after Heavy Load Strength Training in Women with Established Postmenopausal Osteoporosis. Journal of Osteoporosis and Physical Activity 3:136.
3. Layne, J.E., Nelson, M.E., (1999). The effects of progressive resistance training on bone density: a review. Medicine and Science in Sports and Exercise 31(1):25-30.

How to Stay Strong to Prevent Fractures from Osteoporosis

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 you are doing is light or moderate intensity?

However, beyond the gym setting, it’s hard for people to realize that the activities we know and love to do are physically benefiting our body. When we talk about energy expenditure, we typically measure what we do in calories and at the gym, cardio machines count the number of calories we burn in the session or the heart rate monitors tell us what our heart rate is.

Beyond the gym do you have any idea just how many calories our bodies are burning? Without that number flashing at us on a machine,and sweat on our brow sometimes we are unable to mentally register and accept that other forms of activity foster improvements in health. There is another way to measure how much energy or oxygen activities outside of the gym use.

The metabolic equivalent (MET), which is 3.5 ml of oxgyen/kg/min a standardized measure of resting metabolic rate (RMR). This is the amount of energy each kilogram of body weigth uses for to sit quitely for 1 min. If you walked for 1 hour at a MET level of 2, you would be burning twice the amount of calories you than you would if you were sitting and breathing.

You can therefore gauge the intensity of the exercise based on the MET level. The Compendium of Physical Activities Tracking Guide is an unbelievable resource when figuring out the intensity level of every activity (and I mean every!). Often times people forget that daily activities like vacuuming and cleaning the house require energy. There are also many activity tracking devices and smart phone apps available to help keep people active.

The metabolic equivalent (MET), which is 3.5 ml of oxgyen/kg/min a standardized measure of resting metabolic rate (RMR). This is the amount of energy each kilogram of body weigth uses for to sit quitely for 1 min. If you walked for 1 hour at a MET level of 2, you would be burning twice the amount of calories you than you would if you were sitting and breathing.

Moderate intensity is 3.0 – 6.0 METs and light intensity is 1.0 – 2.9 METs. Take a look list and find activities that you enjoy that are between 3.0 – 6.0 METs and do them for 30 min – 1 hour 3-5 days per week. Going for a 10 min walk, 3 x per day is has similar health benefits to going for a 30min walk.

A quote I make part of my everyday is “Live now from the heart”. Be physically active for you, not for anyone else. When you find something you enjoy doing to get moving and this happiness keeps you motivated so that your body will benefit even more.

A family that moves together is a stronger healthier family both physically and psychologically.  I am looking forward sharing the things I enjoy doing outdoors with my son as he grows up.

Last Updated on July 25, 2016 by

Follow Your Heart to a Healthier Lifestyle

It's Important to Feel Included to Prevent Depression and For Better Mental Health

Depression has haunted me since my family moved to Vancouver in 1988.  Over nearly 30 years of intermittent therapy and continuous self-reflection I've figured out the deeper human emotional need that triggered my mental illness.  

The summer of 1988 was in between grade 6 and 7.  I was torn away from my own group of friends whom I'd known since kindergarten and thrown into the last year of elementary school as the outsider.   I came from a province that nobody understood, Saskatchewan (it isn't all flat) and competed in a sport that my peers thought was easy, cross country skiing. ​  I wasn't welcome on the local soccer pitch either because my classmates also on the community teams and one of their fathers was the coach. 

This year of being shut out by all but two people started a cascade of bullying and years of low-self confidence and self-worth. Watch the video to learn which basic human need I discovered on my journey to better mental health. ​ It influences my business, my parenting and how I interact with others.

Why I Became a Kinesiologist Specializing in Chronic Disease and Disabilities

Last Updated on May 11, 2017 by

The Importance of Inclusion in Depression Prevention

Recent research shows that a combination of regular resistance training and walking can enhance the usual treatments for post-traumatic stress disorder (PTSD).  PTSD will affect about 1 out of 10 Canadians in their lifetime. In the news it is most often associated with those serving in the military or first responders (police, fire fighters and paramedics).  However, anyone can experience PTSD.

On January 1st, new legislation in Manitoba finally recognizes PTSD ​as a work-related condition. This legislation gives workers of all occupations access to better care under the Workers Compensation Board, even if PTSD doesn't manifest from a single event. 

Injuries leave their psychological imprints (residual memories) even once the physical trauma has healed.   A dysfunctional emotional and physical healing process can lead to PTSD and depression if those injured are not resilient enough. Injured clients who seek physical rehabilitation also need to address the emotional memory for long-term success.

We have seen clients with whiplash from a car accident who have constant neck tension.  Clients in motor vehicle collisions can end up suffering from PTSD.  Another example is someone who has fallen, fractured a hip and is scared of getting on a bicycle because they fear falling and re-fracturing. Sometimes chronic pain and lack of ability to function well leads to depression. 

What is Post-Traumatic Stress?

In their recent update to the Diagonstic and Statistical Manual of Mood Disorders (DSM-IV) the American Psychiatric Association reclassified post-traumatic stress from an anxiety disorder to a Trauma and Stressor-Related Disorder.

Regardless of the cause, it results in a great deal of suffering and significantly impacts an individual's ability to function socially, it reduces their work capacity as well as their ability to complete daily activities.  PTSD is often also associated with depression and when not treated properly can lead to suicide. 

How the Body Responds Physically to Stress 

The somatic nervous system is responsible for sending external stimuli from our environment to our central nervous system so we can respond appropriatly.  When there is danger there is a natural "flight or fight" response which is called upon. We become vigilant during this situation by automatically changing our breathing rate, heart rate and neuromuscular tension so that we can respond appropriately - freezing or running.  In someone who is resilient these are transient and reverse once the danger has passed. 

Response in PTSD Patients

One symptom of PTSD is arousal or hyper-vigilance, where the defense mechanism is activated with non-dangerous events such a car backfiring, smells or other environmental cues which in someone with an healthy response are non-events.  With PTSD patients the somatic nervous system is on overdrive.  In the clinic we have seen this constant turned-on mode lead to chronic pain, fatigue, dizziness, stiffness, lack of appetite,  weakness and difficulty sleeping.   Sleep is a very important for healing.

How PTSD is Usually Treated

The usual care for post-traumatic stress disorder is a combination of medicine and counselling, psychiatry or visits with a psychologist.  There are several types of counselling including cognitive behaviour therapy, eye movement and desensitization (EMDR) and reprogramming and and exposure therapy (WebMD). There is also Somatic Experiencing.

Dr. Peter A Levine,  the developer of Somatic Experiencing  believes that exposure therapy does more harm than good.  His book "Trauma and Memory: Brain and Body in Search for the Living Past," is an excellent read that explains how our brain and body respond to trauma and how we can recover from it.

Exercise Improves Quality of Life for PTSD Patients

There isn't a lot of research available that has studied how exercise can augment traditional PTSD treatment.  We have had success by closely paying attention to how our clients' bodies respond during and after each session as well how they quickly they recover and progress from each exercise intervention.  Clinically, it is important to communicate verbally while paying attention to non-verbal cues such as increased breathing rates, heart rates, changes in blood pressure and dizziness.

What we've found what has worked clinically is to base the exercise program on the client's daily capacities. Some days they might have more energy while on other days they will have less. Fatigue accumulates during the session and week. Physical and social activities can be very taxing for someone who also may be deconditioned due to previous physical injuries and/or lack of physical activity.

• ​Begin to exercise in an environment with few stimuli (music, lights, people)
• Walking orother gentle cardiovascular exercise.  Start with 5 minutes and build tolerance. Walk up to the store or find a favourite outdoor route and gradually increase the distance
• Body weight exercises that are semi-supported
• 3-6 repetitions to build strength, rest between sets as needed 2-3 minutes
• Move in multiple directions - Tai Chi, dance, cross-body movements
• Use exercises that build movement confidence and are functional: squats, push-pull and agility drills that are multi-directional
• Strength training sessions two times per week for 45 minutes with a 10 - 15 min warm-up on a total body trainer
• Move from body weight to weight loaded exercises gradually
• Monitor intensity with a heart rate monitor, blood pressure
• Stop exercise and rest when symptoms increase (rapid breathing, dizziness, pain). Resume when they subside. Some exercises may trigger more symptoms than others
• Regular self-stretching and Fascial Stretch Therapy to calm the nervous system and improve range of motion

We've also noticed that clients with greater levels of hope and strong beliefs that they will recover have better outcomes.  

Research into Treating PTSD with Exercise

Last Updated on January 29, 2017 by

Quality of Life Improved in PTSD Victims via Exercise

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 from Human Kinetics at the University of Guelph. 

During this class, we were tasked with volunteering with a person or group with disabilities.  John and I met during this practicum. He was a psychologist who had been thrown over the front end of horse. The result was quadriplegia.  My role was to help him retain and regain strength and mobility using the fitness centre at a community centre.

I was appalled at the lack of facilities, equipment and programs available for him and others to use.  The hallways and space between gym equipment was barely enough for him to move his wheelchair around.  We adapted a cable system and I had to physically assist John to lift, push or pull the pulleys so that he could improve his functional abilities because the cable loads were too much.  My creativity was stretched during my sessions with him.  During the community centre strike, we made due with elastics attached to his electric bed.  John became my first paying client and the inspiration for Lifemoves.

Changing How We Speak About Disabilities

"Normal is cycle on a washing machine." Vancouver 2010 Olympic Volunteer Training

There are many types of physical and cognitive disabilities.  These include mobility restrictions as well as impairments to vision and hearing.  How do you speak about disabilities? Are you still using the term "handicap?" My preference is to focus on an individuals' abilities.

Choosing Accessible Fitness Equipment

At this time, clients need to be able to climb stairs to access our facility.  It is my goal to find a space that is fully accessible.

I'm also focused on creating a space where people are comfortable expressing themselves and where we are able to build on their current strengths.

Making Our Communities More Accessible

The Rick Hansen Foundation is changing the conversation around disability.  They've put together a team of people with disabilities to go around to businesses and public facilities to evaluate how accessible they are.  It is not about placing shame or blame, but about opening a conversation about how to make our communities more accessible.

Continuing the Discussion on Universal Design

I was introduced to a concept known as universal design while studying ergonomics class through my Diploma in Disability and Rehabilitation. What are we doing to design buildings, cities, products and technology to be accessible for all?  Can we create so that everything is usuable by everyone? Perhaps it is a utopian concept, but it was really nice to see it being discussed in a public forum on theZoomer recently.

While there has been significant progress since 1999, we still have many more barriers to remove for people to participate in society whether at work or in recreation.   The Rick Hansen initiative is a good step in the right direction towards more inclusive communities. Architectural guidelines and city by-laws need to reflect the needs of people 8 to 80 and those of all abilities.  Making these changes will improve everyone's quality of life!

Last Updated on April 13, 2017 by

Why Change the Conversation on Disabilities to Abilities?

Last Updated: June 23, 2023

Deciding on a type of Yoga for your health goals and medical conditions is confusing.  You are here likely because you are wondering what the many health benefits of restorative Yoga are. 

What is Restorative Yoga? 

t 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. 

Therefore it enables the participant to create space and get in touch with their natural qualities of compassion and understanding of others and self. 

What are the Health Benefits of Restorative Yoga?

There are several health benefits to Restorative Yoga for people with chronic pain and limited mobility.  In this article, we briefly explore the top five reasons to try this type of gentle, supported Yoga.

1.  Yoga Provides Recovery Time and Space

Life gets even more hectic when the temperature drops and days get shorter. While an active life can help you to maintain and gain strength and confidence, an essential component of growth is recovery time. A 60 - 90 mins restorative yoga session provides the space and time for physical and mental recovery.  Recovery involves relaxing muscles, lowering your heart rate, and allowing your nervous system to calm down. 

2. Decreases Cortisol Levels - A Stress Hormone

Restorative yoga has been shown to decrease cortisol levels which are associated with high blood pressure, weight gain, and heart disease. Restorative yoga teaches conscious relaxation of the body and mind, therefore decreasing stress and cortisol level. 

3. Get Better Sleep with Restorative Yoga

Restorative yoga releases tense muscles relieves joint aches, and helps the mind to transition from stress to calm. Sleep is crucial to essential physiological repair and memory.  Sleep enables us to create space for new memories, emotions, and energy. 

Also, it has been shown that sleep deprivation affects sports performance. Inadequate sleep can result in hormonal changes. Some research shows that sleep deprivation can increase the level of cortisol and decrease the activity of human growth hormones and reduction in glycogen synthesis. 

Lastly, a few studies have declared that regular restorative Yoga helps breast cancer patients relax, fatigue less, and sleep better.

4. Restorative Yoga Balances the Nervous System

Your nervous system is balanced when your body is fully relaxed. The restorative yoga sequence places your body in a relaxed state that allows your nervous system to stop constantly being in the sympathetic state, fight or flight (always on the go and reactionary).  Tap into the parasympathetic nervous system (PNS) to aid healing and relaxation.  Something we could always use more of in this busy high-demand world we now live in.

Our PNS system is the one that engages the vagus nerve. Doing this regularly with breath and Yoga enables us to relax, be calm and reduce chronic pain symptoms.

I tell people that in some ways, this is the hardest class you’re going to take. When you’re still, it’s hard to shut off your mind, and that’s where the real work is. That’s also where you might find the greatest capacity for growth, deep relaxation, and true well-being.

Gail Grossman, Restorative Yoga for Life

5. Yoga Enhances Strength and Flexibility 

"The beauty of restorative Yoga is that there is no muscular contraction involved. We believe we have to “work” to increase flexibility, but often we achieve more opening in parts of the body that we perceive as tight by softening and relaxing than through active asana practice. During a restorative Yoga sequence, you still stretch but you relax fully in the stretch so that tension can slowly be released."  Ekhart Yoga

Restorative #yoga still stretches, but you relax fully so tension can slowly

releases." Ekhart Yoga

Click to Tweet

Yoga can also be used on the body after an injury. We have had clients whose primary form exercise was Yoga. Their challenge was that their practice was increasing their pain, so we developed a Yoga based active rehab program. During each session, we coached them to get the most out of the poses without pain.

Last Updated on June 23, 2023 by Alfred Ball

5 Hidden Health Benefits of Restorative Yoga

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.

Who Are Educated Fitness Professionals ?

Kinesiologist are part of this educated group of health and fitness professionals. To become a Practicing Kinesiologist in British Columbia, we need to have a four year degree in human kinetics or kinesiology. To qualify from outside of B.C., the university degree program must have courses in human anatomy, biomechanics, exercise physiology, and psychology. The applicant must also have a minimum GPA of C or above. In B.C. UBC, SFU, UVIC and UFV programs prequalify. Similar to my experience with the University of Guelph’s degree and the Ontario Kinesiology Association. We maintain our qualification and insurance by completing a minimum of 20 hours of related continuing education annually.

Who Are Certified Fitness Professionals?

Kinesiologists often have additional certifications, diplomas or even Masters' degrees. I have held the internationally recognized Certified Strength and Conditioning Specialist designation from the National Strength and Conditioning Association since 2000, and in 2008 completed SFU’s Diploma in Disability and Rehabilitation Management.

" There continues to be exponential growth of educational programs at community colleges and universities that have been accredited by the Commission on Accreditation of Allied Health Professionals. (CAAHEP; www.caahep.org) and the Committee on Accreditation for the Exercise Sciences (CoAES; www.coaes.org) and more certification accredited by the National Commission for Certifying Agencies.

ACSM Health & Fitness Journal, Nov 2014

Kinesiologists are Recognized Healthcare Professionals

In Ontario, Kinesiologists are now regulated healthcare professionals with their own College similar to that of Physiotherapists and Physicians. New graduates need to write a board exam; those with more experience have the opportunity to go through a grandfathering process.

 When I graduated from the University of Guelph in 1999, not many people knew what a Kinesiologist was! Now, the public recognize us and other healthcare professionals welcome us as part of their clients' healthcare teams. 

When a client is referred to see a Kinesiologist for an active rehab program we recommended that the kinesiologist be a member of the British Columbia Association of Kinesiologists. Doing so will ensure that the client is being cared for by someone who has met specific education and practice standards. 

 I have been a very strong advocate and promote kinesiology to the public and other health professionals; it is rewarding to see this effort paying off. Many multidisciplinary clinics now have kinesiologists, something that was very rare in 1999. I started as a Personal Trainer with a focus in rehabilitation within a fitness gym because I had trouble finding work as a Kinesiologist. Now many of my colleagues have their own kinesiology clinics.​

What Does 'Experienced' Really Mean?

Since personal training is number five on the list of fitness trends for 2015 and group personal training is not far behind, there is an exponential growth in the number of Personal Trainers looking for clients. Seek a professional who has been in the trenches. Look for someone who has experience successfully working with clients who have or had your condition(s) and have similar goals.

I remember it was a challenge to get started. My first client came through a volunteer practicum which turned into a paid gig. He had a cervical spine injury; I became very passionate about working with people with medical conditions, disabilities or injuries. Many personal trainers starting out want to work with anyone because they need to build a client load. By specializing, they build a deeper understanding of their niche while developing a level of expertise. There are many people in my network who focus on different health and wellness areas like weight loss, body building or mountain bike training and I would happily refer any client to these professionals.

Fifteen years later, empowering people with medical conditions to be more active is still my passion and the focus of my business. I still continue to develop my expertise by attending workshops, reading articles online, and conversing with other health and fitness professionals.

Resources

Read 2015 Fitness Trends Study in Full

Find an educated experienced and certified fitness professional near you:

Find a Kinesiologist in BC

National Strength and Conditioning Association

Last Updated on November 12, 2015 by Alfred Ball

Educated Health and Fitness Professional Value Remains High

There has been a lot of emphasis on stretching the hamstrings to reduce back pain, however doing only this misses part of the solution. Sitting for long periods of time places considerable compressive and sheer forces on the body, especially when we are leaning forward. To reduce the compressive load and length the spine we also need to pay attention the back muscles, such as the latissumus dorsi, which connect into the glutes on the opposite side through the fascia in the lower spine as well as the quadratus luborum (on the sides).

Ultimate Side Line Stretch

You can do this one in bed or after exercising at the gym. There are many stretches, however this one keeps the spine in a fairly neutral position which is important for most back pain conditions.

1. Lay down on your back with both legs straight. Both arms close to your sides.
2. Bend your right knee and place your right foot on the outside of your left knee.
3. Glide your left leg along the floor/bed while reaching away from your hips. Your aim is to get your leg over on the right side, positioning as a half-moon. Feel this stretch between your ribs and hips on the left side.
4. Increase the stretch by reaching your left arm by your left ear towards the right. This will increase stretch down the left side. Add traction by lightly pulling on your left arm using your right arm.
5. Repeat on both sides until you feel loose and even.

Pay attention to which side feels tight. In future stretching sessions stretch the tighter side twice and the loose side once. Always keep in mind the 2:1 ratio, e.g. you can stretch 4:2 if you like. When you stand up you will feel a little taller.

Last Updated on March 23, 2017 by

Ultimate Side Line Stretch to Relieve Back Pain

Over the last several weeks I have taken on a few new clients over the age of 40 who all enjoy running, but are continuously injured when they try to push beyond certain distances. Fast times past age 40 are possible. Just recently, Deana Kastor set a new women’s masters world half-marathon record, 1:09:36 while finishing third in the Rock ’n Roll Philadelphia Half Marathon. Contemplating running longevity and the science maximizing running performance have occupied my brain recently. In two years, I too will be a Masters athlete. I would like to be competitive well into my 70s and maybe 80s while minimizing injuries and the natural slow down that goes with aging. This weekend, I will run in the Rock ’n Roll Vancouver Half-Marathon with a goal of 1:45:00 which would be a new personal best by 5 minutes.

Dylan Wykes whon won 2014 Scotia Half singed Alfred's bib from the same race.

​

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. On Saturday Dylan Wykes, who finished 20th at the London 2012 Olympics and is training for Brazil 2016 shared his story and tips on goal setting. Canadian qualifying times are more stringent for the marathon than international standards. Two weeks before the 2012 Olympic qualifying deadline he competed in a race, deciding to stay with the lead pack instead of using a speed distance device. He set a new PR and made the Olympic Team!

When I asked “How did you know two years before the Olympics that the Olympics were actually possible?” He replied by saying that he set a new personal best by three minutes, which is significant at the level! This accomplishment and the new performance level gave him the confidence he needed.

His take home message was to set goals that are personally relevant. Goal setting is used to not only evaluate race performance but also training. Some examples he gave were to set a goal for weekly mileage or running pace. A racing goal could be a finish time instead of placement, because we can’t control how others perform on race day.

Everyone has their own reason for running and their own goals. Respect and celebrate them. Runners who set process and task goals will reduce their risk of running addiction, injuries and burn out. Remember to aim for long-term continuous improvement.

Last Updated on July 5, 2016 by

Learning to Set Running Goals with an Olympic Marathoner

Have you experienced shoulder pain before? 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%! Summer is the time for more dominant shoulder sports such as swimming, cycling, beach volleyball, golf and tennis. Shoulder injuries such as labrum tears, shoulder separations, shoulder dislocations and rotator cuff tendinopathies account for nearly 20% of all musculoskeletal injuries. Those who've had shoulder pain in the past will most likely have it reoccur.

The shoulder is a ball and socket joint that has a lot of freedom to move and the only bony attachment to our torso is the sternoclavicular joint between the clavicle and sternum. All other stability and mobility is achieved through the soft tissue such as the joint capsule, tendons, ligaments and muscles. When the shoulder is injured it is difficult for people to wash their hair, put on clothes and do other daily activities never mind participate in sports.

I attended a shoulder rehabilitation workshop instructed by Guido Van Ryssegem , an Athletic Therapist and Strength Coach who’s role was once to get major league baseball pitchers to back to playing again – quickly! My role as a Kinesiologist is to use exercise and gentle manual therapies to help augment normal healing. This workshop reconfirmed some of my current practices, brushed off some cobwebs and gave me some new ideas to help clients overcome their shoulder injury.

Take a look at some some of the high level golfers or tennis players. Their shoulders, trunk and neck move in relation to each other. Shoulder dysfunctions can be driven by the ribs and neck. Guido mentioned that around 50% of the throwing force in pitchers is delivered by their hips.

Last Updated on May 23, 2016 by Alfred Ball

9 Steps to Help You Overcome a Shoulder Injury

Last Updated on April 16, 2021 by Alfred Ball

Keep the Goal the Goal

Most of the time when we see a doctor it is because we are ill. From May 3 – 11 do something healthy instead! The Doctors of BC celebrate the 5th anniversary of Walk with you Doc in conjunction with World Health Organization’s Move for Health Day. Become more active with the rest of your community as well as your physician.

This is a great opportunity to develop a health based relationship with your doctor. This short walk follows on the heals of the recent announcement by Doctors of BC’s that exercise is medicine!

North Vancouver and West Vancouver Walk with Your Doctor in Kits

​

Last Updated on October 27, 2015 by

Walk with Your Doctor and Move for Your Health

Life is full of twists and turns: a change in the weather, forgotten gym shoes, traffic. These detours don't need to derail your fitness plans.

To follow the training plan or not? Do part of the plan or nothing at all, these are the questions. While it is important to have a training plan, it is almost impossible to follow it 100%. Last week a client asked, “do you have a plan when you train yourself?” In the same week another client, who runs ultra-distances, and I were discussing the delicate balance between using technology and our own sense of self to monitor training.

Training is very different than working out. A workout is a single session that doesn’t really have a plan, a focused goal for the session or even a long-term goal. Many people work out and that is fine, but if you really want to reach specific health or fitness goals start training!

​How detailed can you get? Very. Online software programs like Training Peaks give athletes and coaches the ability to plan and monitor with quite a bit of detail including food intake, body composition, sleep habits, and stress levels.

The actual is what is accomplished on the day. From the example above, we know the name of the restaurant and we have a map to get there, but on the way there is construction on the desired route. Now what? Turn around? No, find an alternative way to get there.

Sometimes the plan doesn’t come together. Today, I forgot my runners at home – oops! My plan was to run for 20-30 min then strength train. I could have turned around and called it a day. Since my preference is to complete weight training sessions without shoes for better foot control I decided to instead warm-up differently. A well-executed strength training session was still completed. Finishing Seek the Peak on June 15th in under two hours is still attainable.

1. Life's Schedule Hiccups

We all have them. Something comes up in our schedule that prevents the training session from happening on that day or our desired time. Find an alternative day or time. A couple of weeks ago I was at a conference for three days and this week my parents are in town. My training schedule was adjusted accordingly.

2. Life's Stresses

Training places stress on the body! So does life. Perhaps a family member falls ill, a big project is due tomorrow or there is an final exam to study for tomorrow. If stress levels are high then it isn’t the right time to complete a high intensity or high volume training day. Flip it for something less intense and shorter duration and do the previously planned session on another day.

3. Feeling Fatigued or Full of Spirit

Maybe you haven’t slept very well for a couple of nights and have lost the spring in your step. Dial it down a notch. Other days the engine is ready to go full-tilt; that is the day to have a breakthrough session. Listen to what your body is telling you. It is very smart!

So, to answer the original questions. Yes, I do have a plan in mind when I train; each session also has a mini-goal. A training session is a stair on a staircase to the next storey while a mini goal is like a footstep on that staircase. A mini goal is the focus for one planned training session. Heart rate monitors, GPS devices, training diaries and listening to my own body help me monitor each training session. Sometimes the plan changes due to one of the four above factors and that is ok!

Think of the effect of compound interest. It can multiply up! Each day, are you making progess towards your goals?

Last Updated on June 17, 2016 by Alfred Ball

Life Can Get in the Way of Training Plans, Here are 3 Ways to Stay Motivated

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 gone to several doctors’ offices to conduct luncheons, just like the pharmaceutical companies have done for years to ask that they prescribe exercise and refer to kinesiologists and Lifemoves. The Doctors of B.C., formerly the British Columbia Medical Association, is now formally agreeing that exercise is medicine!

One of our clients let us know that this news was prominent in the Vancouver Sun on March 26, 2014. Pamela Fayerman gave me permission to share that:

" As we all know, doctors know how to prescribe pills, but there’s no pill that can do all the things that physical activity does"  says Dr. Ron Wilson, referring to studies which have shown that those who exercise are less likely to die of various types of cancer, heart disease, stroke and diabetes. They also have better mobility as they age, less fractures and improved quality of life... read the full Vancouver Sun Article

Does your Doctor know you see a Kinesiologist? We need your help in spreading the word. If you are a Lifemoves client please grab some of our information on your next visit and drop it off at your doctor’s office. If not, we are happy to fill your prescription.

Would your Doctor's authority motivate you to get moving for life?

Last Updated on November 22, 2021 by Alfred Ball

Doctors of B.C. Can Prescribe Exercise as Medicine

I recently had the opportunity to speak with and inspire the next generation of Kinesiologists. Every year the University of British Columbia Kinesiologists host a Last Lecture. People working in the field to come speak about their experiences and encourage those graduating. I shared the stage with Robyn Leuty of UBC Kin and Jay DeMerit Captain of the Vancouver Whitecaps.

In 1999 I travelled over 4,000 kilometres from Guelph back to Vancouver to attend UBC. The purpose was to upgrade my GPA and fill in some requirements for Physiotherapy school. At the time I didn’t know that one course in Adapted Physical Activity would change the course of my career and inspire me to start my own business. It was during this course that I met John, a Psychiatrist who was injured by being bucked over a horse. This resulted in a cervical spine injury which left him a quadripalegic.

John became my first paid client after the practicum ended. It was during my year with him that I decided to focus my exercise therapy expertise on assisting people with medical conditions, disabilities and injuries achieve more movement in their lives.

My message to this year’s graduating class was to find an area of kinesiology that inspires them, that they are passionate about and has a deep connection to who they are. With the Doctors of BC prescribing exercise and Ontario becoming a regulated health profession in 2013, Kinesiology is poised for a lot of wonderful opportunities.

Last Updated on September 11, 2015 by

Inspiring the Next Generation of Kinesiologists

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 the Fundamental Principles of Biological Motion Dr. Pollack is a world renown researcher who has been examining and writing about muscle physiology and water for the last 20-30 years. His new book The 4th Phase of Water published in 2013. 

In the sliding filament theory actin and mysosin (muscle proteins) were previously thought to act much like a rachet set, however Pollack explained that these proteins act differently depending on the load type and are not configured in a straight line. Myosin is aligned in more of a lattice like ladder with space for water to fill in.

Under a small load actin will detach from the myosin and snake over it and reattach further on. While under a large load mysosin will actually unwind.

​This water is organized in a honey comb structure. It can degrade into mechanical energy and heat – e.g. muscle contractions. A contracted muscle such as a trigger point contains the unorganized water and will need energy to get back to a relaxed state.

How to Influence Internal Water

Water is needed to sustain life, it can also heal us. Remember we can survive without food for several days, but not without water. There are several ways to influence the state of internal water:

Last Updated on March 7, 2017 by

Water’s Powerful Affect on Muscle Function or Dysfunction

There is no doubt about it mobile and web based medical technology is revolutionizing the way health care is delivered. Just take a look at TV shows like Grey’s Anatomy in which the doctors use tablets. While shopping for one myself I saw a blood pressure cuff that connects to an iPhone. There are also blood glucose monitors that connect to iPhones to track and deliver glucose readings overtime.

Health care practitioners can choose to have new medical technology forced upon or they can embrace it early on. We chose the later. Lifemoves Health and Rehabilitation first started with by using online scheduling and business management software in 2009. We have used Mindbody Online since 2010 which has consumer and business applications for Android and Apple systems as well a team of developers who are always pushing the edge to stay ahead of the curve.

We started our revolution with the December soft-launch of our new mobile and search friendly website which is WordPress based. This makes it very easy for us to keep it up-to-date. In November Apple launched the iPad Air making carrying a tablet around a lot easier. With all the tablet choices and after careful deliberation (a couple of years) we invested in the iPad.

Please be patient with us as we implement these enhancements. If you are a client, a referring third party payer or health care practitioner we would also value your feedback.

Last Updated on July 22, 2016 by

Mobile Medical Technology Revolutionizes Service Delivery

Last Updated on April 27, 2021 by Alfred Ball

Prevent Age Related Muscle Loss and Joint Disease

Last Updated on July 15, 2016 by

Chronic Pain From Your Desk Job Relieved in 5 Easy Ways

Last Updated on April 23, 2021 by Alfred Ball

How 3 Life Events Drastically Shaped My Kinesiology Career

Last Updated on October 10, 2015 by Alfred Ball

Lifemoves Goes to Hellth

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?

Our muscles are either prime movers, synergists, functional opposites or stabilizers depending on the movement. When there is an injury or trauma (direct or overuse) to the tissue these relationships get mixed up. Repeated inefficient movements lead to earlier onset of fatigue, further trauma and injury. An example of this is pec minor tension which brings the shoulder forward close the joint where the rotator cuff functions from. This reduces the ability to lift overhead and can lead to frozen shoulder or tendinitis.

Last Updated on July 25, 2016 by

Using Neurokinetic Therapy to Create More Efficient Movement

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 medicine of movement. It is a sad thought, but every seven minutes a Canadian adult dies from cardiovascular disease (CV). Heart disease and stroke now account for two of the three leading causes of death in Canada. Furthermore, 2.5 million were diagnosed with Type 2 Diabetes in 2010. From 2010-2020 it is estimated that a further 1.2 million will be diagnosed bringing the total to 3.7 million. Treatment for these chronic illnesses costs the Canadian economy over $20 billion per year.

So Where Did It All Go Wrong? The Chair? The Computer? Industrialization?

As we have developed and become more technological evolved we have lost the art of movement. It is no surprise that CV disease is one of the most leading causes of premature death in first world countries. For most people, movement is no longer a daily requirement; sitting at a desk all day, then coming home to relax and watch TV.Chronic pain syndromes have become have become prevalent in the past 20yrs. Back pain has become one of the most common chronic conditions in Canada with 4 out of 5 Canadians having experienced it in their lifetime. In 85-90% of cases there was no specific cause of injury, with a sedentary lifestyle presumed to be a leading factor.

What we all need to understand is that our spines hate sitting and immobility….

We hear many obstacles and excuses people use to escape from increasing their amount of physical activity due to chronic pain or chronic disease – “I don’t know how”, “I don’t have the time” and “I am afraid of getting hurt.”At Lifemoves® Health and Rehabilitation we coach and enable clients to achieve a healthier lifestyle through movement. Our role as Kinesiologists is to use the power of physical activity to prevent as well as manage chronic diseases, disabilities and injuries.Lifemoves®’ Kinesiologists can be your exercise therapy guides to help you overcome these barriers to greater movement and health. Physical activity speeds up rate of recovery and can be specific functional requirements of that individual.

Last Updated on June 16, 2017 by

Why Movement is Medicine We All Need

They asked us about coverage under extended benefits plans. While we have had success with disability plans and do regularly receive payment from ICBC (Lifemoves is an approved service provider) we struggle with extended benefits providers. Now that Kinesiologists are a registered health profession in Ontario we are hoping that kinesiology will be covered under a greater number of extended health benefits packages. In the meantime, try to get a prescription for Kinesiology, especially for an ICBC claim.

Last Updated on July 14, 2016 by

Does Your Doctor Know You See a Kinesiologist?

Every year the North Vancouver Chamber of Commerce, which Lifemoves is a member of hosts a business tradeshow to showcase businesses in North Vancouver. This five hour event was free, open to the public and held at the Pinnacle Hotel at the Pier.

Andrea and I had a lot of fun talking to North Vancouver residents and hearing their stories about the challenges they face staying moving for life with several expressing interest in booking a consultation. We also met a number of people in businesses which are complementary to ours including Naturopathic Doctors, Physiotherapists, Nurses, Home Care Providers, Disability Insurance companies and the North Shore Disability Resources Centre.

If you know of anyone who could benefit from Kinesiology please show them the video and have them call us at 604.283.1858604.283.1858 

Last Updated on October 10, 2015 by Alfred Ball

Getting People Moving at North Vancouver Business Tradeshow

We found out about Flip Vision through regular patronage at a Starbucks where Flip Vision’s founder Jomari Dumalasa is a barista.Although their primary niche is wedding photography and video, I was impressed with their talent and professionalism. After several conversations we decided to work together to build a repertoire of videos to help promote Lifemoves® Health and Rehabilitation.

Jomari came several weeks before to discuss a plan, see the facility and figure out his equipment needs which included lighting and a boom. With only a week notice were able to pull together ten enthusiastic clients to assist us with this project. Our concept was to film both activity and testimonials so that we could use the footage for several videos including a main promotional piece.

Flip Vision came early to set-up and reconfirm what type of shots we were looking for. I found it challenging to articulate my vision and trust it would come out on film, however I gave over the creative reins to Jomari and Neil. We decided to recruit current and past clients for starring roles. Who better to speak about Kinesiology and its benefits than our own clients?Filming started at 2:00 PM on Sunday February 24st with clients rolling in just before their call times. Through clients in the film industry I have heard that you can be called to set early but spend hours waiting before your turn; we avoided this by scheduling everyone in 30 minute session times.

The afternoon stretched into the mid-evening with sushi delivered for dinner. Although it was along day the rewards were seeing see clients whom we hadn’t seen in awhile, getting reacquainted with them and hearing how their lives have benefited from Kinesiology sessions at Lifemoves.With our videos I really want to be able tell stories about what brings our clients to Lifemoves and how we have helped them get moving for life. I expressed to Jomari that it is important for potential clients to really connect with our current clients and feel inspired by them. Flip Vision Productions didn’t disappoint. On Monday evening I had a draft in my inbox available to show to those who participated for feedback which was phenomenal! After several rounds of feedback, yesterday we received our second draft which is very close to being finalized for release by March 12th.

We found out about Flip Vision Productions through regular patronage at a Starbucks where Flip Vision’s founder Jomari Dumalasa is a barista. Although their primary niche is wedding photography and video, I was impressed with their talent and professionalism. Here is one of the videos that was put together

Last Updated on October 11, 2015 by Alfred Ball

Flip Vision Productions Films Promotional Videos

The day had perfect conditions of -4C, blue skies and softly packed snow – great for skate skiing and classic technique. The ski community is very close, friendly, and always willing to help out beginners and those who haven’t been for awhile. I was welcomed back immediately by old friends – human, skis and trails.

Last Updated on January 29, 2017 by Alfred Ball

How to Make Cross Country Skiing Fun for Beginners

​New to cross-country skiing? Read these 7 Tips for Beginner Cross Country Skiers

The take home message? Live Long, Cross Country Ski and Prosper. So get outside on a pair of cross-country skis!

References 

​Trappe S, Hayes E, Galpin A, Kaminsky L, Jemiolo B, Fink W, Trappe T, Jansson A, Gustafsson T, Tesch P. New records in aerobic power among octogenarian lifelong  endurance athletes. [Abstract] J Appl Physiol. 2013. Jan; 114(1): 3-10. doi: 10.1152/japplphysiol.01107.2013. Epub 2012 Oct 11. 

Photo credit – Ben E (elementary school friend)

Last Updated on July 15, 2016 by

Amazing Health Benefits of Cross Country Skiing

Last Updated on May 3, 2021 by Alfred Ball

5 Ways to Prevent Injuries on the Ski Hill 

Last Updated on October 11, 2015 by Alfred Ball

Coquitlam Exercise Therapy Clinic Closes