Blog

One Wellness Blog

By Alison McPhail 08 Sep, 2017
By Jake Watson, Strength Coach, Certified Exercise Physiologist – CSEP & Accredited Kinesiologist – AKA, from One Wellness, Canmore.
By Alison McPhail 24 Mar, 2017

Physiotherapy

At One Wellness Physiotherapy, we don’t just treat the injury, we treat the whole person. Each of our clients receives a comprehensive physiotherapy evaluation and examination in a private one-on-one treatment room.

We offer extended appointment times to ensure that all of your concerns are recognized and incorporated into an individualized treatment plan that works for you and your lifestyle. We pride ourselves on working closely with your team of health care professionals including coaches and trainers to ensure the best management of your needs.

Both the Banff and Canmore One Wellness Physiotherapy clinics are located within athletic facilities. With every physiotherapy session our clients enjoy a complementary same-day pass to the facilities.

One Wellness Physiotherapy provides an environment that allows all members of our community to achieve their individual goals including alleviating pain, regaining function, and returning to optimal sporting condition. In addition to our technical expertise, we offer the support and encouragement needed to achieve great health. We understand that physiotherapy can be a lot of work and we are here to give the attention you deserve to allow you to achieve the results you desire. Contact us today to book your next Physiotherapy session.

By One Wellness 23 Dec, 2016

Here are just some of the benefits of a personalised program design.

  • MOTIVATION
  • SUPPORT
  • PROPER TECHNIQUE & FORM
  • PERSONALIZED PROGRAM
  • INJURY PREVENTION and/or INJURY REHABILITATION
  • SPORTS SPECIFIC TRAINING
  • RESULTS

Outlined below, the personal program design provides you with tools and support required to make your training goals achievable through the development of an individualised and progressive exercise program that you can take to any fitness facility. The best part being that it starts off with a free consultation .

What’s involved in a Program Design?

Initial Assessment:

An initial assessment with one of our Qualified Personal Trainers/Strength Coaches is personalised for every client, which means that the assessment is catered to your current health related goals. This could be rehabilitation based, performance based or health related. Throughout your initial assessment your trainer will gather information through review, assessment and testing to attain the greatest understanding of you individually to then best design a program.

Design Process:

Your trainer is now armed with all they need to design a graduated and individualised exercise program that will assist you in reaching your goals set out in the assessment stage. A package put together by your trainer will include an outline of your exercise program with the initial 1-2 week routine and a progression of exercises over the subsequent weeks. In addition a number of weekly exercise and dietary templates will be included allowing you to track each individual session, your current dietary intake and an area to take notes from session to session.

PT session:

This is where the magic happens! During this session you will be taken through your new exercise program from start to finish to ensure that all exercises are performed safely and with the correct form and technique. Furthermore, this time allows your trainer to see if the intensity is set right for all exercises as it’s always Quality over Quantity in every movement you do. Practice doesn’t always make perfect, but perfect practice definitely does. Your trainer will outline how the exercises should progress over the subsequent weeks, and provide education as to when you should be looking to progress.

 

­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­

Remember you’re not on your own!

Once you walk out the door it doesn’t mean you’re by yourself with no support and taking on everything that comes your way. A great trainer is always there to help if you have any queries about the program or concerns following an exercise session you should not hesitate to contact your trainer. If the matter needs more attention or you are ready to progress to the next stage in your strength and conditioning routine then a program follow-up is in order.

 

Program Follow-up

Set out similarly to a personal training session this 55 minute session involves;

Review: where are you at in relation to those original goals and how you have progressing through your exercise program?

Progression and Modification: a change and advancement of the exercise to ensure that you are being challenged enough to allow continued improvement and progression

Application: you will be taken through your newly designed program ensure technique, form and intensity are all at desired levels.  

 

By this time you are likely to have consolidated a great training base in which your trainer can build on and advance through the progression of your programming.

By One Wellness 17 Nov, 2016

What is HIIT?

High Intensity Interval Training or HIIT is a modern training method that has been adopted from interval based training of which has been well established within training regimes of athletes such as runners, cyclist and Nordic skiers for years and involves alternating periods of relatively intense work and recovery of multiple intervals.

The most recent surge HIIT has seen more of a focus on the involvement and amalgamation of cardio and resistance based training technique. These regimes require you to push yourself in an all-out effort followed by a short and sometimes active recovery, which is then repeated for multiple intervals.

The rise of HIIT training can be somewhat paralleled to the popularity of training formats such as Crossfit and P90x. These formats require participant to work through set training/workout routines as fast as possible, for as many times as possible in a given time or on a set time for each activity. In each case the rest periods are either set, or governed by the participant’s ability to continuously perform the set routine.

Reference 1.


What happens to your body that’s different to steady state exercise? And what are their benefits?

This style of training puts a large stress on your musculoskeletal &  cardiovascular system

s and increases your body’s need for oxygen during the effort phase creating an oxygen shortage. So throughout steady state exercise an easing of the intensity through a reduction in training output can allow this shortage of oxygen to be replenished. However due to the short nature of the recovery within HIIT training your body doesn’t have time to recover fully before the next interval. Not only in aerobic based but also resistance based HIIT regimes there is an after-burn effect known as Excess Post-Exercise Oxygen Consumption or “EPOC”. This is a period in which the bodies systems are in an oxygen deficit and in the process of restoring the body back to a  resting state . The EPOC is used post exercise to replenish the bodies depleted energy stores and fuel the bodies increased metabolism from the increase in body temperature.

These elevated levels of fuel consumption created by EPOC requires the body to breakdown fat stores in response and is the reason why this style of training is so  much more effective  at  burning calories  and oxidizing fat than your steady state or regular aerobic exercise.


Why should I include HIIT in my training regime and what’s the evidence?

Current guidelines for weekly physical activity within Canada recommend that people be achieving 150 minutes of moderate activity in a week. However, many people are not achieving this goal weekly, citing several barriers including time as a reason for not achieving the target. HIIT allows for a much shorter time demand but with further benefits.

Recent studies, have revealed as little as 3 HIIT sessions per week, involving ≤10 min of intense exercise can be extremely beneficial. Consistently improving aerobic capacity, skeletal muscle oxidative capacity, exercise tolerance and markers of disease risk after only several weeks in both healthy individuals and those with cardio and metabolic disorders.3

These outcomes are prevalent across a cluster of studies into the outcomes of HIIT, many of which have demonstrated marked increase in V̇o2 Performance markers and an overall improved capacity in fatty acid oxidation. This is all fantastic news when trying to improve your energy output and performance.

How can I start? What do I need to know before my first HIIT session?

Its’ important to ensure that you are well conditioned and taper the exercise routine to your current ability. Too often I come across clients and friends whom have injured themselves from this style of training. The following points can help reduce the risk of injury and help improve your performance within these training formats when starting off.

Active warm-up and mobility – ensure that your sufficiently warmed up, this includes a minimum of 5-10mins of light to moderate low impact cardiovascular exercise followed by a regime of active range of motion exercises. These are exercises that involve moving the bodies joints through end ranges actively and can also place light forces through musculature surrounding the joints.

Ensure adequate rest periods between exercises – no matter if you have set a routine that requires you to perform as many exercises in a given time or complete a routine as fast as possible, if you do not allow for adequate rest to ensure that appropriate technique is maintained then it’s all for nothing. If you feel your technique slipping during an exercise ensure you take a short break or increase the time between exercises.

Taper the session according to your level of fitness – much like the point above if you try a resistance or intensity that is unmanageable throughout your training you will likely lose form and place stress on the vulnerable structures within your musculo-skeletal system. Find the resistance or intensity that tests you but does not result in acute system failure.  

Build that core base- In a resistance setting especially it is important that there be a base level of core strength in which the body can rely on to keep all structures stable throughout the training routine. A poor level of core stability is likely to lead to large demands being placed on the passive structures such as ligaments and tendons during exercise.

Stretch is best – many of our workplace demands these days require long periods within stationary positions. This can lead to a tightening and shortening of certain musculature structures within the body. To put it simple the muscular structures in your body work like “Ying and Yang” if something is tight or shortened then something needs to be compromised elsewhere to assist this. In addition more recent research is demonstrating the benefits of regular stretching and its links to improved muscle strength. Make you stretch post workout, your body needs it
By One Wellness 27 Oct, 2016

by Jake Watson, Strength Coach, Certified Exercise Physiologist – CSEP & Accredited Kinesiologist – AKA, from One Wellness, Canmore.


By One Wellness 25 Aug, 2016
Cupping is a centuries old therapy where glass, silicon or plastic globes are place on the skin with negative pressure creating suction.

The intent of cupping is to release tension, increase circulation and stimulate the body’s own healing mechanisms. It is commonly used to treat pain, restriction and boost the immune system.

Where manual massage uses downward pressure, the suction of cupping assists tissue layers to release. This pulling action causes a rapid increase in blood flow which brings impurities from deeper layers to the surface. Pink, red, or purple coloured circular marks may appear on the skin from the movement of impurities. The stronger the suction, the more pronounced the marks may be. They tend not to be painful and may take from 3 days to 2 weeks to disappear.

Cupping can be used with the cups left in one place on the body or with a massage action.

As the lymphatic system is responsible for filtering out bacteria, preventing infection from entering the bloodstream, collects and removes waste (dead blood cells, and toxic materials) the action of cupping can be an effective tool for supporting immune system.

The pulling action of cupping massage functions like a deep manual massage by placing a stretch and subsequent elongation of the muscle. Adhesions may be broken down in this fashion.

Static cupping is effective in releasing trigger points, the hyper-irritated locations in muscles which refer pain distant from the area by increasing the local circulation and separating the layers of tissue restricted over the point. Leaving the cups on the body for moments to several minutes helps move products of inflammation.
By One Wellness 30 Jun, 2015
It is spring time! And with the arrival of spring, outdoor activities start to change. Ski's are put away, bicycles and runners appear on trails. It involves a swift in physical movements that for some of us might initially come with physical discomfort. In   my   daily work as physiotherapist I notice that acute lower back pain is common among athletes especially this time a year. In this   article I explain what you can do yourself when experiencing lower back pain.  
Written by   Physiotherapists Hugh Simson and Babette Nijssen

Most lower back pain resolves on its own within four to six weeks, with or without medication. Therefore, in many cases you can manage your back pain yourself at home. However this being said, there are a few situations in which you should not handle your back pain yourself. First of all, you should always see a specialist when the pain in your lower back has been caused by a trauma. Also, a consult is required if there is significant pain accompanied by any of the following symptoms:  
  • Pain is so severe that it prevents you from moving around during the day or sleep at night
  • Pain continues down your leg and below your knee
  • Numbness in your leg, foot, groin or rectal area
  • Strength loss in your leg or foot
  • Loss bladder or bowel control
  • History of osteoporosis or cancer
  • Unexplained weight loss
  • History of taking steroid medications
Without any of those symptoms or history, you can start with the home care program outlined below, without the intervention of a specialist.  

Take it easy
Give your back a relative rest. This doesn't mean weeks of bed rest. Instead, decrease your activity level in the first 48 hours after noticing your back feels painful. After that, slowly increase your activity level. Moving around as soon as spasms and or sharp pain starts to be less can help to further ease pain and stifness.  

The body position that poses least stress on your lower back is when laying on your back with the lower part of your legs on a chair such that both hips and knees are bent 90 degrees. See the picture below.

Apply ice or heat  
Applying ice or heat directly to the painful spot on your lower back can help ease your discomfort. In general people that experience stiffness feel more at ease with applying heat, for example by taking a warm bath or shower. Both heat and ice application can alleviate low back pain.    

Stretch Hip and Lower Back Muscles

Hip external rotators and flexors as well as lower back muscles tend to be tight. These five exercises will help you to release muscular tension.  

By One Wellness 12 Jun, 2015

Congratulations on your pregnancy! This is a very exciting time in your life. Over the next nine months your body will be going through a lot of changes. The purpose of this article is to outline the top five exercises that you can do throughout your pregnancy. The purpose of the exercises are to minimize the typical areas of tightness, that occur during pregnancy, and to prepare your body for delivering a child. These exercises will also help you get ready to care for an infant, which often means added stresses on your upper back, neck, shoulders and lower back as you spend time nursing, carrying and cuddling your baby. Following child birth be sure to look at  Getting Your Body Back Post Pregnancy - Part I  for core strength exercises. Written by:  Physiotherapist Hugh Simson with One Wellness and Yoga Instructor Hilary Young from  The Yoga Lounge , Canmore.


By One Wellness 01 Jun, 2015
Having worked through   Get Your Body Back Post Pregnancy - Phase I   and   Get Your Body Back Post Pregnancy - Phase II , this final Phase III expands on the principles   used in Phase I and II as the exercises become much more dynamic. When you master the exercises below you can then return to running. Many people will continue doing these exercises as they are great to incorporate into your run as a dynamic warm up, which is ideally completed ten to fifteen minutes into your run.   Written by:   Physiotherapists Hugh Simson and Babette Nijssen


Starting Position:   Advanced Core Strengthening Exercises, outlined in previous blog article.  
Repetitions:   10-15 times and progress to doing 1-3 sets.  

By One Wellness 11 May, 2015

n this article we will review foam roller exercises and ball exercises that can be   used for pain relief   of the gluts, hips, and legs.   Foam rolling is a popular term for self-myofascial release (SMR), a self massage technique that targets tight muscles. This technique can be carried out with a foam roller, a softball and even with two tennis balls together in a sock. The great thing about foam rolling is that once you   have the tool, you can easily work on releasing tension of several muscle groups, anytime and anywhere.   Self-myofascial release is similar to   myofascial release, a deep - tissue technique I   use myself lot’s in client treatments. Physiotherapists and massage therapists use their hands to press directly on a tight muscle until it releases its tension. When foam rolling, the pressure   created by your own body weight helps to release muscle knots. By applying pressure in precise sore locations   you are able to aid in the recovery of muscles and assist in returning these muscles to normal function; less tight and ready to get engaged and perform in daily life activities and sports.   Written by   Physiotherapists Hugh Simson and Babette Nijssen

How to chose a Foam Roller?
Foam rollers differ in size, shape, foam type, and cost. By determining your specific uses for the foam roller, you can buy one that fits you best.  

More Posts

One Wellness Blog

By Alison McPhail 08 Sep, 2017
By Jake Watson, Strength Coach, Certified Exercise Physiologist – CSEP & Accredited Kinesiologist – AKA, from One Wellness, Canmore.
By Alison McPhail 24 Mar, 2017

Physiotherapy

At One Wellness Physiotherapy, we don’t just treat the injury, we treat the whole person. Each of our clients receives a comprehensive physiotherapy evaluation and examination in a private one-on-one treatment room.

We offer extended appointment times to ensure that all of your concerns are recognized and incorporated into an individualized treatment plan that works for you and your lifestyle. We pride ourselves on working closely with your team of health care professionals including coaches and trainers to ensure the best management of your needs.

Both the Banff and Canmore One Wellness Physiotherapy clinics are located within athletic facilities. With every physiotherapy session our clients enjoy a complementary same-day pass to the facilities.

One Wellness Physiotherapy provides an environment that allows all members of our community to achieve their individual goals including alleviating pain, regaining function, and returning to optimal sporting condition. In addition to our technical expertise, we offer the support and encouragement needed to achieve great health. We understand that physiotherapy can be a lot of work and we are here to give the attention you deserve to allow you to achieve the results you desire. Contact us today to book your next Physiotherapy session.

By One Wellness 23 Dec, 2016

Here are just some of the benefits of a personalised program design.

  • MOTIVATION
  • SUPPORT
  • PROPER TECHNIQUE & FORM
  • PERSONALIZED PROGRAM
  • INJURY PREVENTION and/or INJURY REHABILITATION
  • SPORTS SPECIFIC TRAINING
  • RESULTS

Outlined below, the personal program design provides you with tools and support required to make your training goals achievable through the development of an individualised and progressive exercise program that you can take to any fitness facility. The best part being that it starts off with a free consultation .

What’s involved in a Program Design?

Initial Assessment:

An initial assessment with one of our Qualified Personal Trainers/Strength Coaches is personalised for every client, which means that the assessment is catered to your current health related goals. This could be rehabilitation based, performance based or health related. Throughout your initial assessment your trainer will gather information through review, assessment and testing to attain the greatest understanding of you individually to then best design a program.

Design Process:

Your trainer is now armed with all they need to design a graduated and individualised exercise program that will assist you in reaching your goals set out in the assessment stage. A package put together by your trainer will include an outline of your exercise program with the initial 1-2 week routine and a progression of exercises over the subsequent weeks. In addition a number of weekly exercise and dietary templates will be included allowing you to track each individual session, your current dietary intake and an area to take notes from session to session.

PT session:

This is where the magic happens! During this session you will be taken through your new exercise program from start to finish to ensure that all exercises are performed safely and with the correct form and technique. Furthermore, this time allows your trainer to see if the intensity is set right for all exercises as it’s always Quality over Quantity in every movement you do. Practice doesn’t always make perfect, but perfect practice definitely does. Your trainer will outline how the exercises should progress over the subsequent weeks, and provide education as to when you should be looking to progress.

 

­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­

Remember you’re not on your own!

Once you walk out the door it doesn’t mean you’re by yourself with no support and taking on everything that comes your way. A great trainer is always there to help if you have any queries about the program or concerns following an exercise session you should not hesitate to contact your trainer. If the matter needs more attention or you are ready to progress to the next stage in your strength and conditioning routine then a program follow-up is in order.

 

Program Follow-up

Set out similarly to a personal training session this 55 minute session involves;

Review: where are you at in relation to those original goals and how you have progressing through your exercise program?

Progression and Modification: a change and advancement of the exercise to ensure that you are being challenged enough to allow continued improvement and progression

Application: you will be taken through your newly designed program ensure technique, form and intensity are all at desired levels.  

 

By this time you are likely to have consolidated a great training base in which your trainer can build on and advance through the progression of your programming.

More Posts
Share by: