Victoria Wellness Professionals

By Melonie Dodaro

Do any of these situations sound familiar?

• You’ve been running around all morning catching up on errands and lose track of time and then remember all you had for breakfast was a cup of coffee. So you grab a muffin, and inhale it as you drive to your next errand. Then you think to yourself this is not the way I want to manage my weight or eating habits.

• You’re working away at your desk munching on some crackers when suddenly you go to get another one and there aren’t any left…the package is empty.

• Perhaps you were so mesmerized by a great movie on TV that you simply ate the whole bag of chips and the dip, too!

This would be considered eating unconsciously, mindless eating, not being aware of what you’re putting in your mouth or how much. This is when you say, oh my, I ate the whole thing!

Conscious or mindful eating is being aware, being in the moment, being present with each bite you take and enjoying it! You should eat like they do in France. First you experience the aroma, then the visual, and then the flavor and texture of the food, savoring every morsel as you slowly chew each bite. It takes practice to make it a habit, but you can do it and it will enhance your dining experience!

Here are some helpful tips for mindful eating:

• It’s best not to do anything else while you’re eating so you can stay focused on your food.

• It’s always a good idea to sit down and eat rather than hanging over the sink, watching TV, reading or lying in bed, or doing anything that distracts from mindful dining.

• Great conversation is delightful and always enjoyable while eating; make a conscious choice to enjoy your food and the company, too.

• A good idea before eating is to take a deep breath and be present in the moment to appreciate and be grateful for all the time and energy it took to bring this food to your table.

• Savor each mouthful, perhaps even putting down your fork between bites to bring your awareness back to the moment and really enjoy the food you’re eating.

• It’s good practice to pause every so often and check in on how you are feeling. It’s said that your mind takes a longer to register if you are full; this takes up to 20 minutes, so slow down and sit for a bit before going for seconds if at all.

• Leaving food on your plate is okay; you don’t have to eat it all if you’re not hungry.

Remember your mind has control over your body and will let you know what type of diet you will eat and how much food you will put in your mouth. It is all under your control. Changing old eating habits will take practice and time, but remember you get to choose the way you manage your life, diet and weight. Bon appétit!

Visit our site for more information on living a healthy and happy life at your ideal weight www.MindBodyFX.com.

About the Author

Melonie Dodaro is a weight loss expert, author and speaker. Her approach to weight loss incorporates showing people how to master their mind-body connection for lasting results. To learn more tips and techniques like the ones included in this article please click here: www.MindBodyFX.com.

Uncategorized fat loss, Melonie Dodaro, nutrition, Victoria Wellness

Arthritis or degenerative joint disease is so common I am sure we all know someone or of someone who suffers from arthritis. There are over 100 different forms of arthritis. The most common form is osteoarthritis. But other forms of arthritis include: Anklosing spondylitis, gout, juvenile arthritis, Paget’s disease, Psoriatic arthritis and rheumatoid disease.

Today’s article is about osteoarthritis, and more specifically osteoarthritis of the knee. We are going to cover basic knee anatomy, pathophysiology of osteoarthritis and what forms of exercise with specific reference to strength training will benefit someone suffering from osteoarthritis.

Basic Knee Anatomy:

The knee is a joint which has three parts. The thigh bone (femur) meets the large shin bone (tibia) forming the main knee joint. This joint has an inner (medial) and an outer (lateral) compartment. The kneecap (patella) joins the femur to form a third joint, called the patellofemoral joint.

The knee is an example of “diathrotic” joint, and is classed as a hinge joint. These are moveable joints that contain synovial fluid and are enclosed by joint capsules. The joint capsule consists of ligaments strapping the inside and outside of the joint (collateral ligaments) as well as crossing within the joint (anterior and posterior cruciate ligaments). These ligaments provide stability and strength to the knee joint.

The bones do not actually come in contact with one another. Articular cartilage caps the articular surface of each bone. Synovial fluid circuilates through the joint during movement. Both of these help to minimize friction as well as cushion the articulating bones. Ligaments help to bind the joint and tough, fibrous menisci are located within the joint and act as cushions as well as to guide the articulating bone.

The knee joint is surrounded by fluid-filled sacs called bursae, which serve as gliding surfaces that reduce friction of the tendons.

Pathophysiology of Osteoarthritis:

Osteoarthritis is a type of arthritis that is caused by the breakdown and eventual loss of the cartilage of one or more joints. Cartilage is a protein substance that serves as a “cushion” between the bones of the joints

Primary osteoarthritis is mostly related to aging. Eventually, cartilage begins to degenerate by flaking or forming tiny crevasses. In advanced cases, there is a total loss of cartilage cushion between the bones of the joints. Loss of the cartilage cushion causes friction between the bones, leading to pain and limitation of joint mobility. Inflammation of the cartilage can also stimulate new bone outgrowths (spurs, also referred to as osteophytes) to form around the joints.

The breakdown of cartilage causes the bones to rub against each other, causing stiffness, pain and loss of movement in the joint.

Some of the symptoms of osteoarthritis of the knee are:

• pain when moving the knee

• grating or catching when moving the knee

• pain when walking up and down stairs or getting up from a chair

• pain that prevents exercise

• weakened leg muscles (quadriceps)

There are various treatment modalities for osteoarthritis from physical therapy to medication therapies. But, for the purpose of this article, we are going to discuss exercise, it’s necessity and specifically strength training and suggested exercise protocols.

Goal of an Exercise Program:

The goal of any exercise program is to develop mobility, stability and strength in all muscles and joints. With arthritis the goal is to:

• reduce stress to the affected joint/joints
• increase muscle strength to deload the joints affected

• decrease presence of pain
• maintain joint mobility

• maintain a quality of life

With osteoarthritis of the knee, you want to avoid any exercise/movement that causes stress to the joint. High impact movements such as jogging, running, plyometric exercises need to be avoided. All exercises need to be within a pain free range of motion. Stationary bike or swimming or great for conditioning purposes.

So, just what should a person with osteoarthritis of the knee do? Ultimately pain will be the guide. You must work within a pain free zone at all times. Range of motion for any squats or split squats need to be limited to what can be performed without pain. For some, these two exercises may be contraindicated entirely.

The beginning of any workout should begin with soft tissue work. Foam rolling for the quadriceps, adductors and glutes needs to be done daily.

Mobility exercises must be included for ankles, hips and thoracic spine.

Exercise Selection:

Exercises for the posterior chain (glutes, hamstrings, spinal erectors, extensors) should be the mainstay of any strength program. Romanian deadlifts, single leg romanian deadlifts and kettlebell swings are safe to include.

Limited range of motion squats, split squats and wall sits should be included to increase quadricep strength which in turn will help to support and deload the knee.

Core stability and strength should also be included using planks, side planks, bridges, superman (or birddogs) as well as Pallof Press are excellent examples of great core building exercises.

It is possible and necessary to keep the muscles strong that support the knee. However, choose the exercise carefully or enlist the services of a fitness professional to help design a safe program that will protect the knee while providing stability and strength.

Till next time,
Narina

Source: Concepts of Human Anatomy and Physiology, Van DeGraaff & Fox,

Uncategorized exercise, goals, joint disease, muscles, osteoarthritis, posterior chain, Victoria Wellness, weight training, workout

By Melonie Dodaro

A diet victim excuse is the line you tell others, and yourself, about why you haven’t been successful with your health goals in the past. By and large, this is a conglomeration of misconceptions, assumptions, and denial all rolled up into one. All of us have heard or used the following excuses at one time or another:

“I’M JUST BIG BONED.”

Hmm…large bones make us tall, not round. The difference in skeletal structure in relation to weight is a function of height. You can think of it like a corn dog. If one corn dog is twice as big as the next, does that mean the stick weighs more? Probably not.

“MY FAMILY IS BIG – IT MUST BE HEREDITARY.”

Yes, some families do tend to put pounds on easier, but most families that are overweight stay that way due to the way they’ve been raised to think about food. These habits are generally passed on to the succeeding generation, so they cause the weight gain, not a specific family gene.

“MY METABOLISM IS SLOW.”

Although a slow metabolism does make it harder to lose weight, often our metabolism slows because we’ve chosen not to live a healthy lifestyle. If your metabolism is slow, get up and get moving to speed it up; take responsibility for your health.

“HEALTHY FOOD COSTS TOO MUCH AND TASTES BAD.”

How much do your doctor bills or your blood pressure medication cost? How expensive will it be to have Type II diabetes due to weight? Total up the money spent on fast food, lattes and bad habits like tobacco or alcohol. Eating well doesn’t cost nearly as much as you think. You can actually SAVE money and increase your life expectancy.

Healthier foods can be delicious! Within weeks of eating wholesome healthy food, your body will want to be healthy and you may develop an aversion to fast food. You need to take time to let your taste buds adjust to good wholesome foods.

“I HAVE TOO MUCH TO LOSE AND IT WILL TAKE TOO LONG.”

Who says there is a timeline to meet your goal? Eating right and exercising is a lifestyle, not a one-shot marathon! It’s unrealistic to impose an artificial deadline. Commit to the lifestyle, and the goals will be met along the way.

“I JUST CAN’T DO IT. I’VE TRIED AND I’M AFRAID TO FAIL AGAIN.”

This is such a sad excuse, because it means you’ve given up; you’ve convinced yourself that you don’t deserve to look or feel any better than you do right now. This mindset keeps more people moving toward a life of obesity and ill health. If you don’t have things straight in the mind, no plan will ever work. You must convince yourself that you’re worth it—you deserve to look and feel as good as you possibly can. Your very life depends on it!

You have a powerful capacity for healing your body and transforming your mind. To accomplish this, you have to free yourself from the past. When you release old hurts, you grow and learn to recognize happiness, which will help you stick to your goals and realize your dreams. Every time you relive a memory, especially a past diet disappointment or an old hurt, it keeps it alive in your spirit and body. Break the cycle by shedding the past story and creating a present one…and in the new version you can be determined not just to muddle through, but thrive.

Visit our site for more information on living a healthy and happy life at your ideal weight www.MindBodyFX.com.

Uncategorized diet, Melonie Dodaro, metabolism, nutrition, Victoria Wellness, weight loss

Kevin and Todd hit the road in late March for a much anticipated workshop in Vancouver on “The Nuts and Bolts of the Corrective Exercise.” It is uncommon for world-class presenters to visit our neck of the woods, so this two-day course was not to be missed. Narina’s commitment to stay current with the latest science-based fitness advances usually entails flights down to the USA, so a relaxing 90 minutes in the BC Ferries “Pacific Lounge” watching Todd eat an entire banana loaf was a pleasure.

This workshop was sponsored by the Vancouver Kinesiologist Rick Kaselj, who has been a contributor to the VWP Blog.

All the excitement was over the opportunity to meet Eric Cressey, who flew up from Massachusetts to present a comprehensive overview of physical assessments and corrective exercise strategies. It’s not often that you meet someone who at the age of 28 has developed into the go-to coach for major-league baseball and many Olympic athletes, opened a high performance training facility http://www.cresseyperformance.com, written over 200 articles, four books, and co-created three DVD sets. And let’s not forget that the guy deadlifted 650 pounds at a body weight of 174.

The benefit of attending a workshop such as this is the ability to keep current with what is happening today. Just as in medicine or many other professions, once a concept is written up in a textbook, it may already be outdated. Presenters like Eric Cressey are the ones who ask the hard questions. Why are we giving our clients and athletes these specific programs and exercises? What could we do better? What things are worth keeping? Does the science agree with our experience?

Todd and I learned some new physical assessments and corrective exercises during those intensive hours of the seminar, and our understanding of things like Femoro-acetabular Impingement and Glenohumeral Internal Impingement Syndrome has improved. But the two most enlightening moments did not come from either a new assessment or a corrective exercise

The first pearl came when Eric Cressey presented information from various sources that essentially illustrated that none of us are “normal”. We all have a physical issue that could be diagnosed from some form of medical imaging – anything from spinal disc bulges to shoulder rotator cuff tears to knee degeneration. Just because the doctor tells us that we have tendonitis does not mean that we have to toss out our training program. Appropriate and challenging exercise should be in everyone’s life – problems do not go away by sitting on the couch.

The second ah-ha moment came on the ferry trip back, when we met up with some trainers from the a Sport Excellence training facility here in Victoria. They were most impressed with some of the warm-up drills and exercises presented in the workshop. Todd and I looked at each other, eyebrows raised. “You mean you don’t already do those things with your clients?” we asked. It seems that the things that we’ve been doing for years at VWP are “news” to a self-proclaimed “world class” sport training centre. It’s nice to be reminded that we’re on the leading edge of fitness training. Thanks Narina.

Our steady, measured evolution at Victoria Wellness will continue, in part from information learned on these “road trips”. Todd already has his bag packed for the Perform Better 3-day Functional Training Summit in Long Beach California this August!

Kevin Franklin

Uncategorized assessments, Eric Cressey, functional training, Victoria Wellness

Whoa! I can’t wait to try this recipe. Jayson Hunter of Prograde Nutrition – of which I’m a proud partner – has done it again.

Check out this Peanut Butter Protein Bar Dessert recipe he just shared with me.

http://victoriawellness.getprograde.com/protein-recipe-2.html

And remember, Prograde is also celebrating President’s Day this entire week by offering a $15 savings on any Prograde Protein purchases! Just click on the link above for all the juicy details on the sale.

Till next time,
Narina

PS – In case you missed it on Monday, here is a delicious Protein Ice Cream recipe from Jayson also.

http://victoriawellness.getprograde.com/protein-recipe-1.html

Uncategorized fat loss, nutrition, Prograde Lean, Prograde Nutrition, Victoria Wellness

In this article we are going to discuss the anterior core. Now, there are whole textbooks devoted to just core muscles, their function or dysfunction and strategies to strengthen and rehabilitate. This will just barely scratch the surface of what science knows about the “core” and every day there is more information being learned about its vital function.

However, this very brief overview will help to give you a glimpse of what the anterior core muscles are all about, why we are selective in our training of these muscles and also why we are always looking for better and safer ways to make these muscles not only stronger but more “functional”.

When I look back on the last 10 years that I have been training clients, I am amazed how my training programs have changed. As I read and learn, things change. That is what is so exciting about the field of human movement and how it relates to keeping us all healthy and strong. Even those of you that have been training at Victoria Wellness for a short time will notice changes in our training selection. And, as I continue to learn, things in the gym will continue to change. As long as there is science to support the change, I am willing to entertain it.

Now onto some core work shall we? The anterior core consists of several muscle groups. In this article we are not going to discuss hip musculature that is involved with the anterior core muscles nor are we going to discuss the “back side” of the core (the posterior chain). Just understand that no muscle or group of muscles work in isolation so there is interaction between all muscles to create movement and prevent movement, as well as control joint stability.

We are going to talk only about the rectus abdominis, internal and external obliques and the transverse abdominus.

Rectus Abdominis: this muscle originates from the pubic crest. Its fibers runs vertically and insert onto the 5th, 6th, and 7th ribs as well as to the sternum. The action of this muscle is to flex the vertebral column and tilt the pelvis posteriorily.

The rectus abdominis in conjunction with the obliques is responsible for control of trunk and pelvic rotation during movement. If this muscle becomes dominant (which can happen with doing old fashioned crunches and situps), and the obliques are not conditioned, control of the trunk and pelvis is weak. This will lead to low back pain and possibly serious injury.

When the rectus muscle is overworked with crunches and sit ups it can pull the chest down and cause a rounding of the upper back leading to kyphosis. Just one more reason that crunches and sit ups are not an exercise of choice.

External & Internal Obliques: the external obliques originate on the rib cage and insert into the pelvis and the rectus abdominis on the front abdominal wall.. The internal obliques originate on the pelvis and insert into the rib cage and the rectus abdominis. The internal oblique muscles run perpendicular to the external obliques.

The external oblique muscle controls or prevents anterior pelvic tilt and along with the internal oblique muscles control lateral pelvic tilt.

Transverse abdominus: this muscle originates on the inner surfaces of the lower six ribs, the thoracolumbar fascia (of the lower back), the iliac crest and the inguinal ligament. Its fibers run transversely and insert into the linea alba on the from abdominal wall, pubic crest and pecten pubis. In other words, these muscles run around our trunk like a belt.

The action of this muscle is to flatten the abdominal wall and compress the abdominal contents. Because of its attachment to the thoracolumbar fascia in the lower back, it contributes to the stability of the lumbar spine. You want a flat looking stomach? Then work on controlling this muscle.

This is the first muscle recruited for postural stabilization during movements of the upper or lower extremity. In other words when we start to move, this muscle engages and holds our lumbar spine stable.

The primary function of the abdominal muscles is to provide isometric support and limit the degree of rotation of the trunk. Because the lumbar spine is not intended to rotate, a large percentage of back problems occur because the abdominal muscles are not keeping a tight control over the rotation between the pelvis and the spine.

In other words, the abdominal muscles are there for support, not to flex. They are there to restrict rotation of the lumbar spine (lower back). The job is isometric in nature (without movement).

So, in closing, I hope this helps explain why we do not do crunches or situps. Please re-read the previous paragraph and it will help you to understand why the staple of our core training is planks, side planks, supermans or birddogs, roll outs and various chop motions.

Was there a time when I did sit ups and crunches? Yes, there was – hundreds and hundreds of them. But as I have learned, the exercise programming has changed. Stay tuned, I am sure there will more change to come.

Till next time,
Narina
“Monitoring, Mentoring, Motivation”

Source: Diagnosis and Treatment of Movement Impairment Syndromes, Shirley A. Sahrmann, PhD

Uncategorized core muscles, crunches, rectus abdominis, situps, Victoria Wellness, weight training, workouts

I’m am not usually alarmed when flu season rolls around. With the start of the new school term also comes flu season. Of course we have all been following the H1N1 (swine fu) news. A few people at the gym have asked regarding flu shots. The most recent information on who should get flu shots is listed at the the Center for Disease Control in the U.S. http://www.cdc.gov/H1N1FLU/

Prograde Nutrition (my fav supplement company) has just released a great article on reducing the impact of the flu and how you can start feeling better right away. You can access the article at: http://victoriawellness.getprograde.com/Swine-Flu-Prevention.html

Til next time,
Narina

PS – Remember, an ounce of prevention…read these 7 simple things and keep yourself healthy.

http://victoriawellness.getprograde.com/Swine-Flu-Prevention.html

Uncategorized Health Links, Prograde Cravers, Prograde Nutrition, supplements, Victoria Wellness

Well, October 1 has come and gone. That means it is getting closer and closer to the Holdiay Season. This can be an extremely stressful times for most people as they try and fit in all the social commitments that the Xmas season brings. This is also a time of year when taking care of yourself and your health usually takes its place at the bottom of the To Do List. With all the other expectations, how can you possibly think about taking care of your body and your health.

Well, now is the time to think about it. There are 3 very simple steps you can take to offset the inevitable weight gain of Xmas parties and the damage Xmas can do to your exercise regime.

Step #1 – Make time for you. I know easier said that done, but it is imperative that even with all the demands on your time, you try and set aside 10-20 minutes a day to do something physical. It could be as simple as going for a 10 minute walk after dinner or on your lunch hour at work. Remember exercise benefits are cumulative. It is not necessary to be able to devote 30 minutes or more in one session. Break it up into doable portions throughout your day.

Step #2 – Start now! If you aren’t involved in a scheduled exercise plan, start now. If you are new to exercise, start now so by the time the Holiday season rolls around, you have established a habit of exercise and it will be easier to maintain when the craziness begins. Don’t wait until the last minute to develop an exercise strategy because once the stress of Xmas time rolls around, it will be too late and it will be forgotten and put aside as other things take priority.

Step #3 – Seek Help. If you haven’t exercised for a long time, or maybe this is your first venture into fitness; seek out a fitness professional to help you get started. A personal fitness coach will help you establish healthy eating habits, devise a sensible workout program and keep you focussed and motivated on the task at hand. Something as simple as enrolling the help of a friend as a workout buddy will ensure that you make progress toward your goal of health and wellness.

3 Easy steps to get a head start on that 5-10 pounds that you know wants to become a permanent part of your life. Take control now so you are better prepared to take control in a a few months times.

Till next time,
Narina
“Monitoring, Mentoring, Motivation”

Uncategorized exercise, fitness, Holiday Season, narina prokosch, Prograde Nutrition, Victoria Wellness, Xmas

With school returning this Fall,  it is usually a time that people will return to their fitness programs.  Maybe they have had some time off over the summer – away on holidays and activities with the kids.  For others, it is time to start anew.

I am happy to report that we are able to accomodate just a few new clients at this time.   It is not often that we have training times come available as our turnover rate is very low.  Most of our clients call themselves “lifers”.  But, for the moment we do have a few spots.  Now is the time to grab them, as they won’t stay vacant for very long.

Some times that are available are:

Tuesdays and Thursday mornings at 8 am.

Tuedays mornings at 10 am.

Fridays at 1 pm and 2 pm.

Tuesdays and Thursdays at 5pm.

Wednesdays at 6 pm.

So, call now and reserve your times.  Xmas season is fast approaching.  Now is the time to get a jump start on your fitness program.

Till next time,

Narina

Uncategorized exercise, fitness, motivation, strength training, Victoria Wellness, Victoria Wellness Professionals, workouts

Today marks the unveiling of my newly designed blog.  Thanks so much to www.ideazone.ca for doing a terrific job.  I love the new look.

Feel free to leave any comments.

Any articles you would like to see me talk about?

Till next time,

Narina

Uncategorized blog, Victoria Wellness, Victoria Wellness Professionals