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Purchase Gift Certificates Over the Phone or Online Now purchasing the gift of health couldn't be any easier! Gift certificates may be purchased over the phone or online for any dollar amount, and can be sent to you by regular mail or email within 2 business days. For more information call - 905.465.4595
 Lift Light, Shovel Right!
Dr. Carole Smith, B.A., DC When you consider that a shovelful of snow weighs 5 to 7 pounds, you realize how much weight you have to lift to clear your sidewalk or driveway — on average, several hundred pounds! These tips will help keep your back in top shape: | • Don’t let the snow pile up:
If the weather report calls for several days of snow, frequent shovelling will allow you to move smaller amounts of snow at once. • Pick the right shovel:
Use a lightweight pusher-type shovel. If you are using a metal shovel, spray it with Teflon first, so snow won’t stick to it. • Push, don’t throw:
Always push the snow to the side rather than throwing it. That way you avoid lifting heavy shovelfuls of snow, and sudden twisting or turning movements. • Bend your knees:
If you find you have to lift a shovelful of snow, use your knees and your leg and arm muscles to do the pushing and lifting, while keeping your back straight. • Warm up:
Before tackling any strenuous activity take the time to warm up with some overall conditioning (a 10 to 15 minute walk, even on the spot, should do it), followed by some simple stretching. • Take a break:
If you feel tired or short of breath, stop and take a rest. Shake out your arms and legs. Stop shovelling immediately if you feel chest pain or back pain. If you have back pain that is severe or that persists for more than a day after shovelling, see a chiropractor. If you have chest pain that is severe, see a medical doctor immediately. | This winter, have fun and stay fit • Dress for the weather.
Layered clothing works better to keep your muscles warm and your skin dry so you don’t get chilled. You may want to invest in clothing designed specifically for winter outdoor activity or layer garments made of natural fibres. • Know when to rest.
Rest when you feel tired. Stop your activity immediately if you experience sudden or prolonged pain in any joint or muscle. Cool down by stretching, and change into dry, warm clothes. • Stay hydrated.
Don’t be fooled by the temperature! Your active body needs plenty of fluids even though it’s cold outside. Be sure to drink lots of water or juice before, during and after winter sports. | Please call us at 905.465.4595 for more information
and to book your appointment with Dr. Carole Smith. For pricing information please click here.
 Core Strengthening to Prevent Back Pain
Sarah Mulaner, Certified Personal Trainer Studies show that almost 80% of North Americans have suffered back pain at one time or another. Sometimes the cause is a car accident or sport’s injury, but often back pain is caused by weakness. The good news is that this is often preventable with regular strengthening and stretching. The simplest exercise to strengthen both the abs and the low back is the “plank”. It begins in push-up position with an activation of the abs. This is meant to create an awareness by bracing the abs. An effective variation is the “side plank”, which is done facing side as opposed to down supporting the body’s weight on one shoulder. It’s important to maintain braced abs and to keep the base (bottom) shoulder strong without sagging. If you haven’t tried these exercises before you will probably have to begin in modified position with the knees on the ground until you increase in strength. Start by holding with perfect form for 15 seconds, gradually increasing to 30 and ultimately 60 seconds. The best thing about this exercise is that it strengthens both the abs and the lower back at the same time! By Sarah Mulaner, Certified Personal Trainer and Owner of Oakville’s Imagine Fitness. For more information about in-home personal training and bootcamp classes, please refer to www.oakvillefitness.com | 
