Good morning!

May you awake feeling refreshed and rejuvenated after a delicious sleep!

Last week I was on my motorcycle and T-boned by a woman who did not take the extra moment to think and look before she turned into my lane. Your mother might have spoken these words… Please look both ways before you cross the street. The statement still remains.

There has been a multitude an increase in accidents they could have been prevented. With the frazzled city of post pandemic anger and anxious minds… my public service announcement to you is to please take a longer exhale to slow down, be aware of your surroundings and in control of your nervous system so that you can be in control of your life.

I am looking for the injuries that I did sustain, mainly banged up and bruised with a C-5 C-6 disc protrusion. Through the use of insurance I am using manual therapy and time to recuperate back to 100%!

if you yourself are not 100%, why is that? What can you do to get back to your best self as possible? Do you need to take more rest? Do you need to implement a new habit?

I will live by the words, work hard, play hard, ride hard and schedule rest!

Hello!

May you awake feeling refreshed and rejuvenated after a delicious sleep!

600,000 forefoot surgeries are performed in the USA annually, 90% on women. 75% are admitted by shoe companies to be from bad shoes.

We do not walk on our hands to get from point A to point B doing handstands. We use our feet and put them in socks and shoes that cramp our style… our style of walking with a long stride, and feeling free in the rest of your body. It starts with the feet.

While standing or sitting at your desk try taking a lacrosse ball or tennis ball underneath your foot and make a triangle from the heel > to the big toe > to the base of the pinky toe and back to the heel. 10x in each direction. It might feel sensitive at first. Move slowly and feel your body. Your foot that makes contact with the ground that gets you from point A to B

Every night before bed we all have a bed routine of brushing and flossing our teeth. Why not try the same for joint flossing your toes?

Good morning

I hope your morning is off to a great start! May you awake feeling refreshed and rejuvenated after a delicious sleep!

Can you bring your thigh up to 90 degrees with <15degree bending of the knee when laying on your back?

Movement assessments divulge if we have the prerequisites to complete certain movements and be a good mobile human. If you are unable to bring your leg up to 90° with minimal knee flexion, we look to see if the hamstring is fallible in its current capacity and where there lies opportunity for focused stretching.

You have all the capability of putting your big toe in your mouth just like you could in your first year of life. The reason you have the mobility and flexibility you have today is because of your accumulated habits and movement. Want to be more flexible Move more? Do you want to get stronger? Lift a heavier weight or engage more muscle at a higher intensity. We are the sum of our habits. Make health habit!!

I am here to help you create these habits in a fun way!:) Just an email away

Good morning

I hope your morning is off to a great start! May you awake feeling refreshed and rejuvenated after a delicious sleep!

Can you hail a cab or hitch a ride using your BIG toe?

The ability to extend your big toe to 70° is necessary to create tension in the longitudinal arch when you walk. The big toe is typically the first to touch the ground in any functional movement. Your BIG toe is responsible for 80% of your balance and helps support your entire foot to bear the weight of your body with each step.

Do you feel light on your feet like a ballerina or an elephant?

We do not walk around getting from point A to B doing handstands. We MUST take care of our feet. While brushing your teeth, try pushing your big toe into the floor for 20 seconds and then into extension in the air for about 20 seconds. (*no other tows are allowed to move)Then do it on the other foot. Keep going until you finish brushing you:D

Good morning!

I hope your morning is off to a great start! May you awake feeling refreshed and rejuvenated after a delicious sleep!

Do you use the headrest in your car when you drive? Do you use the headpiece to rest your head in your Lay-Z-Boy or seated on the couch? If you are not, why not?

Yes, there are some non-ergonomic head pieces that are poorly designed but they are also an indicator of where your posture could be in the car or on the couch, uncraned and resting. Allowing the 20 neck muscles to rest after supporting your 10-12lb head that gets you from A to B!:)

If you need assistance freeing your neck try out this video: https://youtu.be/i5f5Ss4ZZiA

Good morning from Toronto!

I hope this finds you well and in great health!

To all the Fathers, parents of dog,cat, lizard, plant, child, mentoring an individual or feeling paternal….HAPPY HAPPY FATHER’s DAY!! And every day ending jn “y” that you should be celebrated!:D

I was lucky enough to spend the day with my father, who for the first time became a Grandfather and my brother’s first year as a Father! We got to spend 1.5hr in the wood shop cutting up a frame to bring on the train back to Toronto for my canvas to be stretched and hanged. I don’t know where to start to describe my father except to say I won the lottery to have him as my father, mentor and friend!

Happy Father’s Day to you and who ever you are lucky to see in your life as paternal to help you grow and be the person you are today

Good morning from Toronto!

I hope this finds you well and in great health!

This past Saturday, I purchased a large 6x8 goor canvas for Above Ground art supplies next to OCAD.

It has probably been over a decade since I held a paintbrush. Before the creative process can truly begin, a primer must be laid. Three layers of Gesso to be exact. Three layers to prime the canvas to allow the paint to adhere to the canvas.

These three layers are a foundation. We lay a foundation before we build a house. We lay fresh soil before seeds can be sewn. We lay the foundation of movement patterns and strength training before we lift 100 pounds over ahead. A strong foundation of neurologic and functional movement patterns are necessary for a joint by joint basis before we get to play in our body!

A functional test of golf is to stand with your feet shoulder width apart and rotate to face the back of the room. You should be able to see both your shoulders from the front of the room. If not, what in your foundation a.k.a. your spine is impeding your ability? Do you even know there is a break down in your foundation? The foundation must be primed before play can occur otherwise cracks and injury showup.

If you would like more to work on your foundation, beginnin in your hips, try this video for hip CARs to keep your hips lubricated and mobile!
https://youtu.be/opHlyBdCeRk

Good morning from Toronto!

I hope this finds you well and in great health!

This past Saturday, my friend Carlitos and I went on our first motorcycle camping trip of the year! Totalling 1200km to venture to Kiosk Campground in Algonquin Park, spanning 10 hours of travel time each day.

I know what you must be thinking, 10 hours?! If you put the coordinates into Uncle Google, from Toronto to the northern aspect of Algonquin Park should be approximately 4 hours and 42ish minutes… However, we stopped every hour and 15 minutes or so to stretch. To keep limber. I wish the idea of stretching was more prominent for all humans who drive, sit on the TTC, the plane or sit in an office chair for the same allotment of time…that includes YOU!

Our bodies are meant to move, groove and dance! Or we end up feeling like the Tinman from the Wizard of Oz, stuck and stiff in our bodies. We are meant to dance with Dorothy down the Yellow Brick Road of life’s adventures! Oh, did we ever dance with our bikes on the back country roads of Ontario! It was freedom!

If you would like more freedom in your hips, try this video for hip CARs to keep your hips lubricated and mobile!

https://youtu.be/opHlyBdCeRk

Good afternoon from downtown Toronto!

I hope this finds you well and in great health!

This past Saturday May 21st, I hopped on my bike and road up to a friend’s house northeast of Yonge and Eglington. I was about a block from their house when the air went quiet, I saw a gust of wind fast approaching, and then smack my body! Bracing my body I held steady until I arrived in their driveway, within 20seconds I had dismounted and there was a down pour of rain before I could knock on the door. But I was safe.

I looked down at my phone noticing a **SEVERE WEATHER WARNING ALERT** for my service area.

I lucked out on my timing. We were able to go inside for a cappuccino and lunch while we weathered the storm.

It begs the question, are we ready for when the next storm hits? Where and how do we seek refuge when the wind hits our sail? Are we blown off course? Or do we just take down our sails and ride it out until it is safe to continue? How do we assess the damage?

If you would like more space in your head to weather the next storm, try out this video for opening up your neck!! https://youtu.be/i5f5Ss4ZZiA

Good morning!

I hope this finds you well and in great health!

Last Friday was Friday the 13th… The day of superstition for many. On my drive to London Ontario I made a stop in Port Dover, where a couple thousand motorcyclist gathered to celebrate such a superstition!! There were motorcycles on either side of the street rumbling around as far as the eye could see! It was fantastic!

The celebration is more of freedom! Of being alive! Of knowing that being on a motorcycle is more of a risk than being in a car. That taking the risk is of experiential value of our senses; feeling the wind in your hair, and taking care of the smell of the air if you’ve gone past bakery or the manure of a farm! being on two wheels is freedom! The same can be said even if it doesn’t have a motor and you’re on a bicycle!

I hope you get outside, find your community and find your freedom …and maybe that’s on two wheels!

I know that your 2 feet will get you where you want to go, wherever you set your eyes!:)

Happy adventuring :)

Good afternoon!!

‘Tis the season of cherry blossoms, magnolias, tulips blooming and sewing the seeds of our garden.

When we sew a new seed into the ground, and it does not grow, do we blame the seed? No. We assess the acidity and nutrient profile of the soil, frequency of hydration, quantity of sunlight…

When we are ready to sew the seeds of new goals to be planted into our lives, we must ask the same questions. How are we nourishing our goals? Giving them enough time, attention in order to flourish…

If you would like more space in your head to root new goals, try out this video for opening up your neck!! https://youtu.be/i5f5Ss4ZZiA

Good afternoon!!

Over this past weekend my father came into town to help me move houses and get acquainted with the next chapter of my life.

I have moved 12 times in the past 11 years... I think we can all attest this is likely more than the average amount.

This round I am moving into a house which is a blank canvas… I am not moving in to look after a friend’s AirBnB, a roommates accumulation of items or pre-furnished…

I would like to remind you, that we all have the opportunity to look at our life as a blank canvas and be the artist and architect of our life.

Who do we want to spend our time with…where do we want to work/travel/play!…what energy and goals are we bringing into this life to pursue and have vocation…How we want our life to feel…

Maybe your blank canvas a new baseline start today, maybe it already started a couple years ago…we are the architects of our life.

If you would like more space in your head try out this video for opening up your neck and more brain space!! https://youtu.be/i5f5Ss4ZZiA

Or see you in the clinic or in class!:)

Good evening!

I was in a fender bender and will be prioritizing rest tomorrow morning for mobility. Hope to see you all next week!

Don’t forget to try last weeks 11 minute lie down challenge! 3 rounds of guided breathe holds improve your lung capacity!https://youtu.be/tybOi4hjZFQ

Utilize more lung capacity > increase lung surface area > increase oxygen saturation in the body> increase energy!

See you in class next week or at the clinic for a delicious stretch!

In health,

Adriana Renton B.A.Sc, R.Kin, FST, FRCms

Good afternoon!!

Own your breathe and own your life!

To reinforce last weeks message, lung capacity is one of the greatest indicators of longevity and lifespan. The optimal breathing rate is ~5.5 breaths per minute (5.5 second inhale/ 5.5 second exhale).

When was the last time we tried holding your breath? How long can you hold your breathe for?

During a breath cold, our body undergoes renal buffering as we accumulate CO2 as we do when we workout

I challenge you to take 11 minutes to lie down or sit down and work through 3 rounds of guided breathe holds improve your lung capacity!https://youtu.be/tybOi4hjZFQ

Utilize more lung capacity > increase lung surface area > increase oxygen saturation in the body> increase energy!

Own your breathe and own your life!

To reinforce last weeks message, lung capacity is one of the greatest indicators of longevity and lifespan. The optimal breathing rate is ~5.5 breaths per minute (5.5 second inhale/ 5.5 second exhale) and the acidity of our body can be regulated by increased volume intake of air

When your body takes a yawn, it is a silent cry from your body that it is oxygen deficient.

Utilize more lung capacity > increase lung surface area > increase oxygen saturation in the body> increase energy!

Yay!!:)

Own your breathe and own your life!

To reinforce last weeks message, lung capacity is one of the greatest indicators of longevity and lifespan. The optimal breathing rate is ~5.5 breaths per minute (5.5 second inhale/ 5.5 second exhale).

WE are in control of our breathe!

Our breathe directly dictates the acidity/pH level of our circulatory system that penetrates every organ and tissue of our body. Although breathe is autonomic, we can conscientiously recalibrate at any moment of the day.

Utilize more lung capacity > increase lung surface area > increase oxygen saturation in the body> increase energy!

In an acute training protocol such as sprinting for 1 minute on a bicycle at maximum output, we feel the burning sensation as acidity builds up in our legs/tissue. After 2 minutes of recovery, that feeling diminishes as our kidneys aid in a “buffering” process . Renal buffering releases an alkaline compound called bicarbonate into the urine reducing bicarbonate levels in the blood, effectively lowering pH levels back to homeostasis.

When we are chronically over-breathing (Ex. demands of work, work-life balance, pandemic, finances, pain etc.), this constant renal buffering depletes the body of essential minerals. When bicarbonate leaves the body through the urine, it depletes mineral stores of magnesium, phosphorus, potassium, etc. showing symptomatically as nerves malfunction, smooth muscle spasms, bone density loss and cells no longer efficiently create energy.

Utilize more lung capacity > increase lung surface area > increase oxygen saturation in the body> increase energy!

Good afternoon!!

Our breathe is the most abundant form of energy that we have access to...and it's FREE!! ( So is tomorrow's mobility class!)

Own your breathe and own your life!

We use ~35% of our lung capacity when we speak. Not a passing grade. Therefore, in the in between moments of conversation we should calibrate our lungs to utilize 60%.....80% .....and continue to their potential!!

When we breathe, we use the 600 million sacks in our lungs called alveolar, for oxygen and carbon dioxide exchange. Speaking typically elicits a respiratory rate of 12-20 breathes/min where our alveolar do not have time to fully inflate. If stretched out, the total surface area of lungs would be about the same size as half a tennis court! But if they are consistently utilized at a constricted ~35-50%, we are not performing optimally.

Utilize more lung capacity > increase lung surface area > increase oxygen saturation in the body> increase energy!

To add on to last weeks message, after the 5 perfect breathes (5 sec inhale, 5 sec exhale) try adding an extra "sniff" through your nose once you have hit the end range of your 5th inhale. Then exhale as slowly as possible to elongate the myo-fascial stretch of your lung capacity. This extra "sniff" at your inhale end range will allow for your alveolar to plump up and increase air absorption!

Own your breathe and optimize your life!

Fascia is a network of layered connective tissue that surrounds every of your muscles, nerves, bones, organs, and joints; without your fascia, you would fall apart. A joint capsule is also a connective tissue structure that surrounds joints and is involved in optimizing the mechanical function of the joint, as well as giving it nutrients.

When fascia and joint capsules are restricted, it can cause:

• Decreased joint space, leading to degenerative joint diseases and osteoarthritis

• Increased muscle tone, leading to trigger points, strains, tendonitis, and tears

• Increased nervous tissue tone, leading to headaches, trigger points, and muscle tightness

• Increased scar tissue formation

• Decreased blood flow and energy levels

https://www.torontoathleticclub.com/Our-Club/Living-Well-Blog/what-is-fascial-stretch-therapy

This stretch comes from Eldoa, which aims to complete personal myofascial stretches from head-to-toe!  Your “Deep Fascial Back Line” starts at the bottom of your foot from your plantar fascia and continues up your calf, hamstrings, sacrum, erector spinae,  still further up to your neck and finally finishes behind your eyes!  You’re stretching from head to toe!

Breathe deep and hold for 20+ seconds! Enjoy!

https://www.sportsrehabto.com/a-stretch-from-adriana/

Regular stretches everyday can help keep your hip flexors loose and prevent injuries. A hip flexor strain can be mildly uncomfortable or so serious that you have trouble walking and present as muscle spasms or pain.

If you are completing a warm-up and stretching for a dynamic workout, why would you not do the same for a static/isolated hold of sitting at your desk for an 8 hour day?