A High-Heeled Wedding

Photo by Robert Metz on Unsplash

Women, Weddings and Shoes

Ah…you’re getting married! It is the most exciting (and stressful) time of your life. Early on, you are likely ironing out the plethora of details for the wedding day - your dress, hair, jewelry, and finally – the icing on the cake – your shoes. When women shop for shoes, it’s much like shopping for their partners; it isn’t easy to find the perfect fit! The last thing you would want to do is settle for something that is not suited to you! However, this is actually what is shown to happen (at least when it comes to our shoes). There are studies that show that the majority of women wear shoes too small for their feet, and bear pain and deformities as a result. To see this for yourself, stand bare-footed next to a pair of high-fashion shoes and see the (usually) dramatic difference in size, especially in the front of your foot (your forefoot). Imagine trying to compress a lemon into a triangular hollow, and then imagine that these are your feet in narrow toe shoes, and you are doing this to them for 8 hours in a day! Those poor lemons!

The Beautiful Foot

The foot is a complicated structure with 28 bones, and 55 joint articulations! Our hunter-gatherer ancestors did not have shoes, and also did not have many of the harmful foot conditions seen today, such as bunyons, hammertoes, and corns (to name a few). Studies have shown low rates of foot problems in developing populations that have never worn shoes (having feet similar to our hunter-gatherers). These are some of the reasons that have inspired new fads such as “bare-foot” running or the FiveFinger shoes.

However, for the majority of individuals, not wearing shoes is not an option.

So what’s a girl to do?

On a regular day, the ideal choice of shoe is one with a square or wider toe box. If you decide to wear a heel, choose one that is lower than 2 inches in height. Of course, the day of your wedding is no ordinary day, and most women choose to jazz it up and pull out the va-va-voom Jimmy Choos, Manolos or Louboutins that are most definitely higher than 2-inch heels. If you are in this boat (and I anticipate many will be), choose a high heel that has a platform under the toe box, which will distribute stress more evenly throughout the foot. Also avoid a very pointed toe box as it greatly ramps up pressure felt in the forefoot (front of foot).  Wearing high heels on rare occasions is not going to kill you; although with time, wearing high heels with a narrow toe box can cause the foot to deform to the shape of the shoe, resulting in deformities such as hammer toes and corns, as well as pain and discomfort not only in the feet but also up the kinetic chain (knees, hips and lower back).

High Heel Nation

So what does the research say about high heels? A recent study in the Archives of Physical Medicine and Rehabilitation (2012) investigated the effect of wearing low and high-heeled shoes on erector spinae (low back muscle) activity and motion of the pelvis.  The women included in this study rarely wore heels. When they donned a pair of stiletto heels for an extended period, this significantly increased activity in their low back musculature. Extrapolating these results could mean consistent heel usage could lead to muscular fatigue, inflammation or movement restriction, and could also change the loads applied to the spinal joints…all these could result in the development of low back pain. 

Does this mean you should never wear high heels? Carrie Bradshaw would roll her eyes sarcastically at the thought. No. However, one should only wear heels occasionally (insert wedding bells) and also to choose a shoe with a platform under the toe box, and one with a wider toe box. Lastly…avoid stilettos if possible (I’m quite certain that many will ignore this one). Your wedding day will be one you will never forget…don’t let that memory be ridden with foot pain!  

Article published on suhaag.com 

References:

Frey, C., and Coughlin, M.J. "Women’s Shoe Wear: An Orthopaedist’s Advice ." Journal of Women’s Health. 8.1 (1999): 45-49.

"Shoes: Finding the Right Fit-OrthoInfo - AAOS ." AAOS - OrthoInfo. National Ambulatory Medical Care Survey (NAMCS, 2005-2009), n.d. Web. 7 May 2013. <http://orthoinfo.aaos.org/topic.cfm?topic=A00143>.

Mika, A, Olesky L., Marchewka, A., and Clark, B.C. "The effect of walking in high- and low-heeled shoes on erector spinae activity and pelvis kinematics during gait." Archives of Physical Medicine & Rehabilitation. 91 (2012): 425-434.

And You Thought You Were Healthy: The Importance of Water and Movement in Healing and in Life

Imagine for one moment that your body is a restaurant. In the restaurant, people order what they want from a menu, and waiters take these orders to the kitchen where they are processed. On a regular restaurant visit, the cooks in the kitchen will make the dish requested, add or subtract any special requests, and return the dish to the waiters to have it served to hungry customers.  

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Now imagine the people in this scenario as cells, sending a chemical message to let other parts of the body know that something - oxygen, nutrients, etc., is required. Normally the transport across the body is swift and cells are happy, having all their needs met. Likewise, in the restaurant, patrons will have their bellies full in a timely fashion.

Now, visualize that the waiters are delayed in delivering the food to the tables because there is a standing-room only cocktail party which is nearly filled to capacity in the exact path they need to travel. Or the restaurant has added 20 more tables as a trial, leaving the room for waiters to squeeze through minimal at best...

The two scenarios of "things that could delay your meal" making you, the hungry customer, quite unhappy, refer to increasing the density in the room, whether it be by more people or tables in the path of the waiters.

Fast forward to a typical day in your life, however, on this day, you are so busy at work that although you have eaten 3 square meals, you have not had a chance to drink much water, you missed your lunchtime walk and have been parked at your desk for the majority of the day. It is almost 100% certain that you will not feel good that day. 

This is because although your body has taken in all the nutrients it needs for that day, if there is not enough hydration/water consumption or movement from you, those waiter cells are going to be stuck in quicksand, and will have difficulty bringing your order to the kitchen, or bringing your plate of food back to your body's cells. The nutrients your cells need will have a very difficult time getting to where they need to be because of the increase in density of the surrounding tissues. This is most detrimental in times of injury, dehydration, or prolonged couch-potato behaviour!

Therefore, ensure you are drinking water, moving frequently while injured or not injured, to make sure your body's orders are being filled and delivered. There's nothing worse than thinking you are a healthy person, since you eat healthy, when your body is actually deprived of many of its essential nutrients due to a bodily traffic jam. This will also speed up healing after an injury, and be helpful for your long-term health.

How to Stick to Your Exercise Program - What the Research Says

We all know we should do it regularly, and know exactly how regularly - 4 times a week for 30 minutes a day. Yet how many of us actually achieve that exercise goal listed in Canada's Physical Activity Guide? Many of us will offer "no time" as an excuse, yet there are some folks out there, busier than most, who are able to meet these requirements and make it look seemingly effortless. How do they do it? The research says they may have these initial motivating factors as their purpose for starting exercise programs. These factors help them stay on the metaphorical "wagon," and regularly attend their planned sweat session. 

1. Enjoyment

Dr. Richard Ryan and fellow researchers at the University of Rochester provided initial "Motivation for Physical Activity Measure" questionnaires to students signing up at a fitness facility, and repeated those questionnaires after each workout for one month. They found that those who initially reported that they enjoyed the activity they were partaking in, adhered to the program, and had longer workouts! 

2. Competence/Challenge

Interestingly, students who initially had an itch to pursue a challenge/sport or add a new skill to their repertoire, also adhered more to their month long program. In previous studies, men have been found to use this as an exercise motive more often than women, who increasingly cited body-related, extrinsic motives as reasons for commencing fitness programs. We'll get to that later...

3. Social

This one is not a surprise - the social atmosphere of a sport or exercise class was enough to get students to stick to their month-long fitness program. Perhaps the people we meet in such environments are like-minded, linked to us by a common thread, and therefore we like them, pushing us to attend. Or that we'd not just be letting ourselves down, if we stopped attending, we'd be letting them down too! Birds of a feather do flock together...

The Skinny:

The Shocker: The usual motives used to get ourselves in shape: Fat loss, Muscle gains, Maintenance of cardiovascular health, were not as positively associated to adherence or attendance for the gym fitness program in the study. However, most men and women did include these reasons for joining the gym in the first place. Researchers reasoned that as body-related motives (appearance, health & fitness) were extrinsic in nature, meaning they were used to gain rewards separate from the behaviour of the exercise itself, they were not sufficient to drive a person to adhere to a program. Rather, it was the intrinsic motives such as enjoyment, challenge, and social engagement, that linked to adherence, and attendance. Intrinsic motives are related to the satisfaction one gains from participating in the activity itself.

The Point: Although exercise motivation is multifaceted and involves much more than the 3 positive motives above, it is a great start to learning how to get your family, clients, patients or yourself more active. If you want to lose weight, or lower your high blood pressure (both body-related, extrinsic motives), choose an activity that you not only like, for example, tennis (enjoyment); make it fun by grabbing a tennis partner (social), and get excited to knowing you'll be learning a new skill (an overhand serve). Try it, and you'll be happy you did.

What Should You Eat Post-Run?

A common question from clients and friends alike is: “I exercise every day, but am not seeing any changes in my body!” Many factors could be contributing to this, including the type of workout, body type, goals, and frequency; however, post-workout nutrition plays a key role in producing the results that most desire from exercising.

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When we work out/run, muscle proteins break down, glycogen stores deplete, and there is only a mild increase in protein formation. Carbohydrate stores are diminished as well. 

Proteins are broken down during exercise, and must be rebuilt, so the foods eaten directly following should aid in muscle recovery and repair. If chosen appropriately, this can improve immune function, decrease muscle soreness and create faster muscle gains. And these are just a few benefits!

By implementing appropriate post-run nutrition, there can be improvements in performance, a decrease in injuries - and the golden ticket: A change in the body's appearance.

As endurance athletes, it is imperative to maintain muscular strength, as the high intensity of running will cause a higher rate of muscle protein break down rather than formation. This applies to resistance activities as well. 

It of utmost important to focus on a good post-workout nutrition plan. Here are the answers to some common questions about post-run foods to eat:

How soon should the high protein and carbohydrate meal or snack be consumed? The window Precision Nutrition (PN)  recommends is within 2 hours post-workout. Nutrients are absorbed better if blood is flowing, and naturally, consuming your meal after sitting at your desk 6 hours post-workout won’t be as effective in seeing the results described above. 

What type of food is most effective? PN recommends consuming a liquid form of protein and carbohydrate, as this will increase absorption further, rather than a whole food meal requiring a longer digesting time.

What type of activity deserves a work-out meal? PN states that at least 45 minutes to 1 hour of intense resistance or endurance training qualifies for a high calorie post-workout meal. Activities where heart rate does not reach at least 70% of maximum do not meet the requirements. 

A Posture Me Perfect Snack of Choice Post-Run:

Endurance athletes and weekend warriors need to focus on post-workout nutrition, specifically to maintain muscle mass, which can be easily depleted after running 15, 10, or even 5 K. Here is our recipe for 5-ingredient protein balls. They are a no-bake, carbohydrate and protein rich delicious snack, containing all natural foods. PN says a liquid would be better for absorption of nutrients, however, and these are probably reserved for longer distance runners, but they are also a healthier snack than a processed food!

The 5-ingredient protein balls contain 5 super-foods, and here’s why each one is so super:

Dates: 

-High calorie compared to most fruits

-Good processed sugar substitute, for those looking to lose weight

-High source of fibre 

Cocoa:

-High source of magnesium, reducing muscle cramping/soreness

-Improves the formation of mitochondria the body’s powerhouses, increasing “ATP” or energy production and improving metabolism

-Anti-oxidant rich, offering protection to neurons, enhancing cognition and mood

-Reduces inflammation in body

Walnuts:

-High calorie

-Improve the health of artery lining, and reduce potential for clot formation

-High source of protein 

Chia Seeds;

-Anti-oxidant rich

-High source of fibre

-High source of protein

-High source of omega-3 fatty acids

-High source of calcium, magnesium and iron

Hemp Protein:

-High source of omega-3 and omega-6 fatty acids

-High source of phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc

-High source of Vitamin E

References:

http://www.precisionnutrition.com/about-post-workout-nutrition

https://sta.uwi.edu/cru/Healthbenefits.asp

http://www.ncbi.nlm.nih.gov/pubmed/24100674

http://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635

https://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000727.htm

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2868018/

Post-Run Eats: 5-Ingredient, No Bake, Protein Balls

Just to warn you, please see if you meet the following 3 requirements below prior to attempting this recipe:

1. You are lazy on the weekends

2. You cannot bake if your life depended on it

3. You are trying to change your exercise and diet to become healthier 

If yes, then this one is for you!

These are great for post-workout nutrition, or as a healthy snack, as they are high in carbohydrates and protein content.

Recipe:

Gather all the ingredients below, measure, and place in a multi-speed blender or food processor. The Vitamix is great with use of the tamper tool, if your quantity is sufficient.

Makes: 8-9 balls

1 cup walnuts

1 1/4 cup dates

2 tablespoons cocoa 

1 teaspoon hemp protein

1 teaspoon chia seeds

1. Place on medium speed for 5-6 pulses to coarsely mix

2. Place on high speed and mix until you see a paste forming. Tamper tool can be used here.

3. Position the blender or processor upside down on a clean counter top

4. Shake until the entire mixture falls out

5. Roll into small balls, or roll with rolling pin and cut into slices as you prefer

Leave a comment below and tell us how they turned out for you!

Your Body Posture Shapes You

Came across an interesting Ted talk on YouTube which truly resonated! The talk was filmed in 2012 and it is very likely you have not been living under a rock and have seen it (it has over 9 million views)! 

The talk is called “Your Body Language Shapes Who You Are,” and is delivered by Amy Cuddy, a Social Psychologist. 

The whole premise is about how your body lingo can influence the behaviour of others around you; research now shows it can affect your own behaviour as well! 

Cuddy investigates power and dominance characteristics in people. Individuals thought of as powerful are also thought of as confident, assertive and less reactive to stress. All positives in our books.

Important points:

Expressions of power: In both animals and humans, power is demonstrated similarly - through bold, chest open, spread out postures, which take up space. Arms up in a V, back tall, chin held high.

Expressions of powerlessness: Also congruent in animals and humans - closed up, small, hunched forward postures.

We know some of the effects that powerless poses can have on our long-term postural health (back pain, neck pain, headaches), but if you didn’t care about that, you will care about this:

Poses of powerfulness and powerlessness can determine a person’s behaviour, and the ultimate result of a stressful social evaluative situation, regardless if the person actually felt powerful or powerless at the time! 

Therefore, choosing a powerful pose pre-test could improve your performance in that test, even if it is a clammy palms, beads of sweat dripping from your forehead, grill-fest.

And what do many power poses have in common? Most of them are poses of posture perfection, some of them even being good stretches! The links between power, posture and success cannot be ignored, and as a result, we created a bridge between the two:

Click below to learn 5 unique ways to improve your posture through power poses - and improve your chances of success!

Quick run-through of the study which concluded the above: Two groups of people were randomly selected, and both were to undergo an intensive, stressful, recorded 5-minute interview. Sounds fun, right? The first group was told to adopt a powerful pose for 2 minutes prior to the interview, and the other group told to remain in a powerless pose for the same length of time. Results of the study? Coders choosing whether to hire the individual chose the power posers, all across the board. 

Their reasoning? It was not the content of the candidates’ speech, but rather their expression of themselves as authentic, confident, and comfortable - they brought themselves to the interview! 

And this is all after merely assuming a powerful pose for 2 minutes pre-interview!

The physical posture they assumed before the interview, whether healthy (chest open, spread out) or unhealthy (hunched forward, legs crossed) determined how they behaved in the interview and how they were perceived by coders!

Shocking? We thought so. 

The relation of physical posture to behaviour changes in a person is quite relevant not just in the workplace, but also on the basketball court, in the lunchroom, and even at parties! 

So if none of the posture stuff ever mattered to you before - dare yourself to start employing positive posture - with your head held high, chest out, and shoulders back. Would love to hear about your results!

And always remember:

“Our bodies can change our minds. Our minds can change our behaviour. Our behaviour can change our outcomes.”

— Amy Cuddy

Body language affects how others see us, but it may also change how we see ourselves. Social psychologist Amy Cuddy shows how "power posing" -- standing in a posture of confidence, even when we don't feel confident -- can affect testosterone and cortisol levels in the brain, and might even have an impact on our chances for success.

How to Choose a Running Shoe?

We decided to answer a question that many amateur and even some experienced runners often have: How do I choose the best running shoe for me that will offer the best protection against injuries?

There is some evidence that how much your foot pronates (rolls in when you bear weight) is a factor in causing running injuries. However, other camps disagree, and state that the body's natural shock absorption should be in place to prevent running injuries, alluding to barefoot or minimalistic shoes. It is a confusing world out there. Ergo, here are 4 things you should look out for when choosing a running shoe. 

1. Make sure it’s a running shoe

Cross trainers and other types of shoes are meant for all round stability, meaning that they will support your side-to-side movements as much as your front-to-back movements. You want a shoe that is going to support your ability to run. Start by visiting a running-specific store, as their staff will be knowledgable in the field, and more able to cater to your sport and level more efficiently.

2. Know the Type of Foot You Have

The 3 types include: The high, normal and flat arched foot. 

If you are:

High arched or a supinator: You may benefit from a neutral or cushioned shoe. You pronate (have an arch that roll inward when you bear weight) mildly, have a rigid arch, and do not need any other special features to your sho

Normal arched: You should try a stability shoe. You do not pronate excessively, but would benefit from mild stability as a protective measure. 

Flat arched or excessive pronator: You may benefit from a motion control shoe. This type of shoe supports the arch that flattens significantly while walking/running. 

3. Choose a good shoe 

This one is more for people who are dusting off the running shoes after the winter, or their current running shoes already have a lot of mileage and they are wondering if it is time for a new pair. However, these tests can also be done on new shoes in-store!

These 3 tests can be helpful in determining if your shoes are ready to go for that run, or need to be tossed.

1. The Dishrag Test

Grabbing onto the front and back of one shoe, twist it in opposite directions, like you would wring out a dishrag. The shoe should deform very little.

2. The Compression Test

Grabbing onto the front and back of one shoe, bend it in half, aiming to have the toe box touch the back. If the running shoe is in good condition, it will compress very little.

3. The Drop Test

This test is for checking for stability. Lift one shoe about 30cm from the ground with the sole parallel to the floor. Then drop the shoe in this exact position, completely level. The shoe should land completely straight without falling over. A lot of shoes will fail the drop test,  but do not get rid of them unless they fail tests 1 and 2 as well. 

4. Make Sure It is Comfortable

A recent review published by Dr. Benno Nigg of the University of Calgary, a leading running injury researcher, goes through decades of research, to determine which factors are important in predicting injury risk in runners. One study from 2001 revealed, it was not the type of shoe used for a specific foot, but whether or not that shoe was “comfortable”, that decreased injury risk in military recruits. The recruits who selected shoes based on “comfort” were the less likely to report injuries after 4 months than recruits given “standard shoes.” Dr. Nigg recommends trying on at least 4 or 5 pairs of shoes and jogging in the store while wearing.

It is almost as though our bodies are hardwired to tell us which type of shoe is best, naturally, without knowledge of anything we discussed in section 2! In actuality, another study in the review revealed that soldiers that were forced into shoes which were meant to correct their level of pronation actually had just as many or more injuries as soldiers given shoes at random. Therefore, forcing our feet into scientifically accurate shoes may not always be helpful!

In a Nutshell

Although it is a bit of an ongoing puzzle, we reiterate that an athletic store specializing in running shoes is your best bet when it comes to selecting your shoe. Determining which type of arch you have and what state your current shoes are in, can be helpful in giving you a head start in the process. However, we believe “comfort” is without question is the most important factor when lacing up! Try on multiple pairs on in the store, run around, and let your body be the judge. 

8 Things to avoid When You Have Low Back Pain

We all know how debilitating a back injury can be, and how much it can throw us off our intended path for days or weeks. Here are 8 things you should avoid to recover faster from your back injury.

1. Avoid sustained positions:

Sitting, standing or lying down for extended periods of time is only going to stagnate blood flow to muscle tissue and joints which require it to heal. Although it may be mildly painful initially, continue to keep shifting, moving, and going for short walks (every 30 minutes) throughout the day. If you have a long drive planned the next day, for instance, make sure you stop for frequent stretch breaks throughout.

2. Avoid not getting 8 hours of sleep per night:

Sleep is restorative. Optimal levels of melatonin and growth hormone are released while we sleep, so it is important to make time for 8 hours of snoozing while we are recovering from back pain. Using a makeshift lumbar roll while sleeping can be helpful.

How to make a lumbar roll at home: fold a hand towel or medium-sized towel in half, roll it up tightly, tape so it stays rolled, and place under the small of your low back, along with pillow (s) under the knees.

3. Avoid starting or continuing that new exercise routine:

It may have been the reason why the injury occurred in the first place, so best to temporarily hold off boot camp or u-fit until things subside, or you get clearance from a health care provider. Seems like a no-brainer, yet you would be surprised how many people ignore this advice.

4. Avoid consuming “junk”:

Processed, sugary, salty, fat-containing foods, are “inflammatory” and should be avoided to help you heal faster. Avoid drinking substances like sodas, or heavily caffeinated beverages, as they draw water from your body rather than allow you to absorb it. Hydrating efficiently is key to injury recovery, so make sure you are consuming water frequently and in sufficient quantities. 

5. Avoid slumping forward:

Remember this especially if you are coughing or sneezing. If you have the flu and back pain - I feel for you. That is a serious double-whammy wanted by no one. However, bending forward while sneezing/coughing significantly increases pressure on spinal discs, potentially leading to further injury. In some circumstances, bending forward will relieve back pain, however continue to maintain an upright position if coughing/sneezing.

6. Avoid lifting (heavy items):

If you must lift, make sure it is a light weight and that you have already done some stretching. During the lift, ensure you are breathing and keeping your back straight by bending at the hips/knees, keeping the weight close to your body, and squeezing your core (drawing in your abdominals towards your spine). This will help stabilize the back and prevent further re-injury.

7. Avoid sitting on “squishy” surfaces:

You know, the ones you just sink into. Your “comfy” couch, your bean bag, your water bed (do people even own these anymore) are potential aggravators. The issue is that while you are seated, one of two things (or both) will occur:

a. You are so comfortable and therefore less likely to change positions often enough 

b. These surfaces put your core muscles “to sleep,” so to speak, they become so deactivated. In essence, you are promoting the same problem which likely led you to this bout of back pain in the first place - core muscle weakness.

8. Do not continue to “deal with it on your own” after 2-3 days of ongoing pain:

Seek treatment from your medical doctor, chiropractor or physiotherapist. If after these few days you continue to have pain,  a comprehensive assessment will be your guide to safe exercises. Not all back pain is the same. Exercises are your medicine in this case, so do not watch/attempt YouTube exercises without a proper assessment. Once you have been assessed and advised which exercises to perform for your condition, YouTube is game. 

Your body needs time to heal, and you must be the zen-master who comes to peace with those terms. Light walking, isolated resistance exercises for biceps/triceps/chest (no push-ups), meditation, and deep breathing exercises are also helpful as strength maintenance and pain reduction techniques. 

For all the busy-bodies, this one is for you. Give yourself a head start to recovering more efficiently, follow these 8 do-not-do's, and stop back pain, naturally.

Why You Should Climb a Mountain Once In Your Life: My Kilimanjaro Story

This article is published on fusia.ca.

Let us rewind back to the winter of 2014. My fiancé at the time came to me with an idea he thought was brilliant. He wanted to climb Mount Kilimanjaro on our honeymoon. I was barely listening to him, because it was the farthest thing from my mind at the time. I thought he was joking! However, after he began delving more into the trip, I realized he was serious. I was dead against the idea at first, as all I wanted to do was lie on a beach on my honeymoon; wasn’t that what a honeymoon was supposed to be? Relaxing?

Yet he somehow began selling me this crazy idea…

•    We were both at a relatively decent fitness level

•    It would be a challenge we could take on together

•    …And it may just be the trip of a lifetime

Challenge accepted!

We hiked and summited Kilimanjaro in November 2015! Looking back on this amazing experience, I can honestly say, everyone* should do it. And they should do so, for the following reasons.

Bragging Rights:

The peak of Mount Kilimanjaro is at a height of 5895 metres, considered extreme altitude, and not to be taken lightly. The route we would be hiking, the Marangu, was the only one with “hut” rather than “tent” accommodation. This sounded great initially; however when I began researching, something called the “summit success rate,” popped up, and my heart sunk. The 5-day Marangu route had a summit success rate of 75%. Therefore 25% of hikers on this route did not make it to the summit, mainly due to altitude sickness. This was due to the fast, rather than gradual acclimatization offered by this route. We had learned that adding days on the mountain would increase our chances of summiting, and reduce risk of altitude sickness. As such, we finally chose the 6-day Marangu option. We planned to be physically ready for the exertion of a 6-day long hike, yet we could not prepare much for altitude.

It was an awe-inspiring journey, mostly that last summit night climb. I kept going due to adrenalin; would have pushed my body through altitude sickness if the need arose, I was so dead set on summiting! Most of the time, from the reduced oxygenation to the body, I felt like I was breathing out a lung. When I stopped moving my lungs were so much happier. When we reached the summit I was literally euphoric!

Summiting Kilimanjaro is an accomplishment that nobody can take away from you, and a very good reason for anyone to climb that mountain!

It will Force you to get your Body Ready:

When climbing Kilimanjaro, at minimum, you will be hiking for 5 days. We had mostly experienced hikers with us, who were surprised that we were keeping up! Your physical fitness does matter on this one. For training, I focused on a combination of cardiovascular and lower body strengthening. A rookie mistake of mine: I ignored upper body training. We had to carry our 10-15 pound backpacks, and on the descent, poles as well. Needless to say, my untrained arms were not happy. Core training is also essential for this climb. The last day is a steep uphill grind and your back will definitely take a hit. Don’t neglect your arms and core, and smile more on this climb!

I’ve never felt so amazing physically as after I completed the climb. You can, too!

After returning from the climb, I created a training plan and schedule for physically preparing for Kilimanjaro. Click below to get my complete exercise list and schedule!

It will Force you to Become an Expert:

For fun, I decided to start a YouTube series on the topic, “How to Prepare for Climbing Kilimanjaro.” I learned so much from this. The biggest issue is usually, how to adjust to altitude, which can get you on the way up as well as the way down, and my husband can attest to this. He said he felt “drunk” while descending a snow-capped mountain!
Check out the video below, when I got my V02 Max tested at Ryerson University's NeXT Lab.

You can Knock it off your Bucket List:

Smile, and cross it off with a big, fat Sharpie. It may have been an odd choice for a honeymoon, I call it a relationship test!  It was a body and mind workout, and made me feel truly alive. I feel lucky to have completed the climb with my best friend.

For any additional inquiries, please email me at amrita@posturemeperfect.com.

*Now when I mean everyone, I am excluding children, those with certain health conditions, or those of the older persuasion with potentially underlying health conditions (get checked out by your Physicians, folks).

 

How to get (Near) Perfect Posture

The response I get from so many patients when I instruct them on postural awareness: “I know my posture is bad, but I am just so busy at work!” 

Alright, so you have a crazy work schedule. And there will definitely be some days where you will need to diffuse a WWIII type situation and will not have much of a chance to leave your desk. However, there are smaller things you can do throughout your day (even potentially catastrophic days) that can improve your posture and ease your physical and mental stress - your body will thank you for it! 

Learn effective & safe exercises for relieving neck and back pain, a daily, 1-minute full body stretching routine, and tips for ergonomically positioning your workstation. Click below to get my online video package, "Pain-Free at the Office" for FREE (Limited Time Only). 

Exercise every day

Whether that means going for a walk inside or outside your workplace, or hitting the gym for a 30-minute HIIT session, do one thing each day that gets your heart rate up and forces you to activate your core muscles.

Do not sit or stand for extended periods 

Remaining in one position promotes “creep” of your ligaments and muscles, whereas standing, stretching, and walking reverses it. Gravity is a bad dude that wants us to have poor posture as well, so we must actively change our behaviour to counteract its pull.

A great way to implement the above, is to keep a large bottle of water at your desk. Unless you have a VERY large bladder or a diaper, you will be forced to stand up and walk to use the washroom multiple times per day.

Limit your screen time

Smartphones, iPads, and even long periods in front of the TV and computer all promote poor posture and can even cause pain! For example, looking down at your phone, with your neck at an angle of 60 degrees will put 60 pounds of pressure through the spine and joints! It’s no wonder we all have sore necks.

In the winter, keep your head, neck and chest warm

Ensure your head and neck, the areas most likely to lose heat the fastest, are well covered. If not, your body will attempt to retain heat by adopting a head forward, stooped, and shoulder rounded posture. The exact posture that we as therapists are cautioning against!

While seated, try and position your shoulders to touch the seat back.

This one is tough. And may very well be uncomfortable in the beginning. However, if you think of all the times we are seated - in the car, train, bus, at the office, there is a high potential for development of postural stress, neck pain and even headaches. The solution - bring those shoulders back!

Do Yoga, Pilates and/or Train your core

The benefits of these are paramount and can result in lowered stress and blood pressure, a stronger core and improved postural awareness. A friend of mine mentioned feeling “more limber” and “able to bounce out of bed in the mornings” after starting a regular yoga program.

Get a sit-to-stand desk

If your job involves sitting, then the only way to avoid problems associated with it is to…ta-da…sit less. Sit stand workstations can be made (see link below), and electronic ones can be bought. Alternate between sit to stand every two hours or so, and take walking breaks regardless of if you are sitting or standing.

If you cannot avoid being seated for an extended period, or in a position of bending or spinal flexion (i.e. giving the kids a bath in the bathtub, gardening), immediately stretch into extension after your activity is complete. Our muscles and joints have memory, and as long as you stretch into extension, your body will not forget the position. If you fail to do this, after prolonged sitting, or bending, and continue in this manner for many years, muscle/joint memory will deteriorate; it will become increasingly difficult to maintain good posture as you age.

Having good posture does not have to be difficult! It does, however, require a bit of effort to implement. Once you develop a routine, postural strain will be a word of the past and can truly have a positive impact on your quality of life.