# llms-full.txt Generated: 2026-10-09T20:38:02.585Z Source index: https://www.bodycotoronto.com/llms.txt Documents included: 250 --- title: "Home" entity: "page" canonical_url: "https://www.bodycotoronto.com" markdown_url: "https://www.bodycotoronto.com/llms/page/home" lastmod: "2026-10-08T19:55:23.166Z" --- # Build Strength & Resilience at Body Co. Toronto We are a team of health practitioners who excel at perinatal women’s health, paediatrics, and family wellness—in a supportive space that celebrates real women and families like yours. GET STARTED Body Co Toronto ## Welcome to Body Co. Toronto Located in the vibrant Junction community, we support women from preconception through menopause along with their children and entire families. Our team includes physiotherapists and massage therapists as well as an osteopathic manual practitioner, naturopathic doctor, chiropractor, social worker, and holistic nutritionist—all under one collaborative roof. Over the last 10 years, we’ve grown from a single room in a local gym to become one of the most respected and enduring wellness facilities in our area. We have served 15,000+ clients and cannot wait to serve you too! #### O U R ## Facility & Services Body Co. is a boutique space that in the heart of the Junction community. Our clinic has been completely renovated and features beautiful natural light, private treatment rooms and a separate group class studio. Our space has been designed with your family and the environment in mind. Whether they are the patient themselves or just along for moral support, little ones are always welcome and virtual and in-home appointments are available for our clients who are not able to make it into the clinic. ##### WE KNOW ## Time is your most valuable resource. There is nothing worse than long waitlists, waiting room line-ups or long follow up times when you have a health concern. We've got a deep bench of healthcare providers with convenient and easy to schedule appointments so you spend more time with your practitioner and less time in the waiting to take action. ### Coordinated Team Keeping your family healthy deserves a team. Our team of Physiotherapists, Massage Therapists, Chiropractors, Osteopath, Naturopath, Social Workers, Nutritionist and movement therapists work together to make sure you get a comprehensive health plan under one roof. ### Health Made Easy Finding the right answer for your health doesn't need to be complicated. We are committed to helping you build easy to integrate solutions aimed at creating lifelong change regardless of your starting point. ##### THE SAD TRUTH ## Society will have us believe we should push our bodies until something goes severely wrong. ### It's Risky Whether it’s an expectation to return to work before fully healing after pregnancy or a recommendation to wait for your child to outgrow breathing difficulties—the risk is too high. ### It's Costly Ignoring our body’s signals early on can lead to more serious problems down the road. That’s why we are so strongly committed to early interventions and preventive wellness. #### A B O U T ## Body Co Body Co. isn't just a clinic. It's a family dedicated to supporting the health and wellness of other busy families in our community. Our [expert team of healthcare providers](/team) is committed to helping our clients achieve the healthiest version of themselves through holistic, multi-disciplinary and client-centered [care for the whole family.](/services) We focus on finding the root cause of your pain and promoting a healthy lifestyle to create lifelong wellness. Whether you are looking to improve pelvic health, optimize your health or simply get back on your feet, we employ the most current and effective treatment techniques to help you meet your personal goals. ## We believe that proactive care is better than reactive care Too often we hear from our clients that they have been rushed through healthcare appointments, dismissed without a plan for support, or never told about adjunct therapies that could expedite their healing. Many have been told to just give it time and only come back if things get worse. We think this is wrong! We take a proactive approach to help you heal faster, optimize function, and model wellness for your family. ### What We Offer #### One-on-one treatment sessions With highly trained staff in the privacy of individual treatment rooms or enjoy group or individual movement sessions in our stunning private studio. #### Whole body services Including manual, pelvic and paediatric physiotherapy, registered massage therapy, osteopathic techniques, holistic nutrition, chiropractic care, social work, perinatal services and movement therapy. #### State-of-the-art equipment With current methods, and bright, clean training facilities ##### YOU ARE AN INDIVIDUAL, YOU DESERVE AN INDIVIDUALIZED HEALTH PLAN ## THE BODY CO METHOD ### In-Depth Assessments Our practitioners spend A LOT of time getting to know you and all the history, genetics, challenges, goals, lifestyle factors and motivations that make up your health. Paying attention to the small details allow us to truly understand you in order to create realistic treatment options where you can be successful. ### Diagnostic Discovery Next our team uses diagnostic tools and tests to better understand what is going on mechanically and physiologically to get to the root cause of your pain. This allows us to avoid bandaid solutions and make truly educated decisions to support your health. ### Collaborative Care & ### Community Connection Here's where the magic happens. We work with YOU to create a plan of care you can realistically implement into your lifestyle. Your plan is designed to meet you where you are but take you where you aspire to be. Once there, we leverage the habits you've built and implement a plan for long term success and community participation. ## What Others Are Saying About Body Co. "My physiotherapist WAS fantastic... He was a great listener and actually paid attention to what I needed--his exercises are working already." - S.P. "...the nutritionist has given me well thought out, balanced meals for my daily life to help me reach all my health goals. She's always there with a helping hand and makes you feel extremely cared for." - A.K. "My experience with my osteopath was amazing... She was knowledgeable and passionate and I enjoyed my session with her." - D.P. ## Ready to get started. BOOK YOUR APPOINTMENT Phone: 416-572-0479 --- title: "10 Pack - Movement Classes" entity: "page" canonical_url: "https://www.bodycotoronto.com/10-class-pack" markdown_url: "https://www.bodycotoronto.com/llms/page/10-class-pack" lastmod: "2026-10-08T15:19:01.600Z" --- Class Pack # 10 Pack - Movement Classes Need a little more flexibility in your life? Sample a variety of our movement classes including Mom & Baby Postnatal Fitness, Gentle Flow Vinyasa Yoga & Women's Strength Training. Individual bookings can be made at bodyco.janeapp.com and are subject to availability. 36 hours required for cancellations. Package expires within 3 months. --- title: "5 Pack - Movement Classes" entity: "page" canonical_url: "https://www.bodycotoronto.com/5-class-pack" markdown_url: "https://www.bodycotoronto.com/llms/page/5-class-pack" lastmod: "2026-10-08T15:19:04.399Z" --- Class Pack # 5 Pack - Movement Classes Need a little more flexibility in your life? Sample a variety of our movement classes including Mom & Baby Postnatal Fitness, Gentle Flow Vinyasa Yoga & Women's Strength Training. Individual bookings can be made at bodyco.janeapp.com and are subject to availability. 36 hours required for cancellations. Package expires within 3 months. --- title: "Acupuncture" entity: "page" canonical_url: "https://www.bodycotoronto.com/acupuncture" markdown_url: "https://www.bodycotoronto.com/llms/page/acupuncture" lastmod: "2026-10-08T15:19:01.019Z" --- # ACUPUNCTURE Acupuncture is based on an ancient form of Chinese medicine. It involves the insertion of fine, sterile acupuncture needles into the skin at specific points on the body to achieve a therapeutic effect. Acupuncture is used to decrease inflammation, improve function, reduce pain, increase relaxation, and encourage the body’s natural healing process. Acupuncture is used to treat both acute and chronic health issues including: injury and pain management, menstrual cycle and period support, pregnancy labour prep and induction, common pregnancy complaints, self care and relaxation, sleep issues and improving energy and facial rejuvenation. Musculoskeletal conditions acupuncture is most commonly used for include but are not limited to: - Tennis elbow - Golfers elbow - Headaches - Achilles tendonitis - Neck pain - Rotator cuff injuries - Mechanical back pain - Osteoarthritis - Chronic pain Dr. Margot, our Naturopathic Doctor , offers a variety of speciality acupuncture treatments including: - Facial rejuvenation acupuncture - Labour prep & induction - Acupuncture for fertility - Acupuncture for stress Acupuncture is available by a number of our health care providers, including our Naturopathic Doctor, Chiropractor and some of our Physiotherapists. Dr. Margot ND offers acupuncture as a stand-alone treatment, which can be booked outside of her naturopathic services. Acupuncture done by some of our Physiotherapists and Chiropractor is done during their regularly scheduled treatment plans and appointments. Feel free to reach out to our office directly if you have any additional questions. ### Therapists who provide this service: Eden Graham Dr. Peter Johnston Dr. Margot Lattanzi, ND BOOK YOUR APPOINTMENT --- title: "birth-education-waitlist" entity: "page" canonical_url: "https://www.bodycotoronto.com/birth-education-waitlist" markdown_url: "https://www.bodycotoronto.com/llms/page/birth-education-waitlist" lastmod: "2026-10-08T15:19:04.566Z" --- Birth Education at Body Co # Thanks for telling us you need another option. Six spots per session means these fill quickly, and we release new dates a few times a year. Leave your name and your due date and you will hear about the next round before it goes public. Your due date is the useful part. It lets us invite you to the session where you will actually be at the right stage of pregnancy, rather than working through the list in the order people signed up. We will only email you about Birth Education. Unsubscribe any time. ## While you wait If a spot opens in a session that is already running, we go to this list first. That happens more often than you would think, because plans change at this stage of pregnancy. If your dates are tight and you would rather not wait, email [melanie@bodycotoronto.com](mailto:melanie@bodycotoronto.com) and tell us when you are due. We will tell you honestly whether we think something will open in time. --- title: "Chiropractic" entity: "page" canonical_url: "https://www.bodycotoronto.com/chiropractic" markdown_url: "https://www.bodycotoronto.com/llms/page/chiropractic" lastmod: "2026-10-08T15:19:04.043Z" --- # CHIROPRACTIC Chiropractic is an evidence-based, non-invasive, hands-on health care discipline that focuses on the musculoskeletal system. Chiropractors provide diagnosis, treatment and preventive care for disorders related to the spine, pelvis, nervous system and joints. Chiropractors use a combination of treatments, depending on specific needs of the individual patient. After taking a history, performing an examination and establishing a diagnosis, a chiropractor can develop and carry out a comprehensive treatment/management plan, recommend therapeutic exercise and other non-invasive therapies, and provide nutritional, dietary and lifestyle counselling. One of the most common therapies a chiropractor uses is spinal manipulative therapy (SMT). Specific training in SMT allows chiropractors to provide highly-skilled and precise manipulation to the joints of the spine, which is effective at correcting joint motion to restore proper movement, relieve pain and improve function. ### Therapists who provide this service: Dr. Peter Johnston BOOK YOUR APPOINTMENT --- title: "Contact" entity: "page" canonical_url: "https://www.bodycotoronto.com/contact" markdown_url: "https://www.bodycotoronto.com/llms/page/contact" lastmod: "2026-10-08T15:19:02.321Z" --- # Contact Us Body Co Toronto #### To book an appointment with one of our practitioners, click here: BOOK YOUR APPOINTMENT ## Contact Us Email: info@bodycotoronto.com Phone: 416-572-0479 Address: 3093 Dundas Street West Toronto, Ontario M6P 1Z9 ### DRIVING Street Parking is available on Dundas Street West during non-rush hours times of the day. There is also a free street parking on the surrounding side streets. ### TTC We are accessible from the Dundas West, Keele, and High Park subway stations via a short bus ride. Please consult the Toronto Transit Commission website at www.ttc.ca for the most direct route. --- title: "Emotional Health" entity: "page" canonical_url: "https://www.bodycotoronto.com/emotional-health" markdown_url: "https://www.bodycotoronto.com/llms/page/emotional-health" lastmod: "2026-10-08T15:19:02.684Z" --- # EMOTIONAL HEALTH ## Emotional Health Concerns We Treat: - Stress - Anxiety - Depression - Postpartum depression - Transition to motherhood - Relationship support - Community support for positive health change ## Benefits of Hormone Health: - Stress relief - Reduced anxiety - More stable mood - Better sleep - Improved self-esteem & confidence - Healthy coping skills in motherhood - Stronger relationships - Increased sense of community - Greater emotional resilience - Knowing you are supported! ### Body Co. Toronto Services for Emotional Health [SOCIAL WORK / PSYCHOTHERAPY](/social-work-and-psychotherapy) [NATUROPATHIC MEDICINE](/naturopathy) [REGISTERED MASSAGE THERAPY](/registered-massage-therapy) [HOLISTIC NUTRITION](/holistic-nutrition) [OSTEOPATHY](/osteopathy) ## How to Get Started Book your appointment online or call us at 416-572-0479 BOOK YOUR APPOINTMENT --- title: "Faq" entity: "page" canonical_url: "https://www.bodycotoronto.com/faq" markdown_url: "https://www.bodycotoronto.com/llms/page/faq" lastmod: "2026-10-08T15:19:01.107Z" --- # Frequently Asked Questions Body Co Toronto What can I expect from my first session? Our first meeting is a chance for us to get to know each other and to explore what might have brought you to our clinic. Your assessment will include a detailed history, a thorough physical exam, an initial treatment and take home exercises. The first appointment is also the time when we will set goals for your recovery and discuss your treatment plan, including the number of sessions and duration of treatment you will require. What should I bring to my first appointment? We suggest that you come dressed in clothes that you can easily move around in and that will allow us to visualize the area being treated. If we are looking at an area of the lower body please bring your current running shoes. We would also be happy to look at any diagnostic test results you may have been given from your family physician or specialist. Do I need a doctor's referral? Our therapists do not require direction from a physician to treat you. We do however welcome input from your primary health care provider and we strongly suggest that you check with your insurance provider to determine if a physician’s prescription is required to claim your treatment through your benefits. Will my visit be covered by OHIP? We are a private healthcare clinic and as such are not covered by OHIP. For a list of designated OHIP clinics in Ontario, visit the College of Physiotherapists website at www.collegept.org Are you able to direct bill my private health insurance? We are able to direct bill most major insurance companies for the majority of our services. It is up to the client to confirm what services are covered through insurance and the specific details of individual plans. Clients wishing to use direct billing must have a credit card on file to cover and difference between the cost of the service rendered and the payment from the insurance company. If we are not able to direct bill, we will be pleased to provide you with an itemized invoice that you can submit to your insurance company for reimbursement. What is your cancellation policy? We request that you provide us with 36 hours notice should you need to cancel or change your appointment time. Individuals who fail to do so may be subject to a cancellation fee equal to the scheduled service. Please note our cancellation policy applies to all illness and weather related cancellations. How many sessions will I need for my recovery? During your first appointment, we will set goals for your recovery and discuss your treatment plan, including the number of sessions and duration of treatment you will require. The number of sessions needed varies depending on the severity of your condition and how quickly you respond to treatment. We will regularly evaluate your progress and adjust our approach as necessary to ensure that you receive the best possible care. Can I get a copy of my clinical chart? Clients can request of copy of their clinical notes at any time during the course of their treatment. There may also be circumstances where an outside party need a copy of your clinical notes. Charts are only released after we have received written consent to release information by the client or guardian of the client and after the chart release fee is paid in full. You can read more about our rates for chart release here . Do you accept WSIB payments? No, we do not accept WSIB (Workplace Safety and Insurance Board) payments. Do You accept Motor Vehicle Accident (MVA) Insurance? Do You accept Motor Vehicle Accident (MVA) Insurance? No. We do not accept MVA insurance however we would be happy to make a referral to another local clinic who treats car accidents. --- title: "Holistic Nutrition" entity: "page" canonical_url: "https://www.bodycotoronto.com/holistic-nutrition" markdown_url: "https://www.bodycotoronto.com/llms/page/holistic-nutrition" lastmod: "2026-10-08T15:19:02.863Z" --- # HOLISTIC NUTRITION Holistic Nutrition looks at the whole individual; physical, mental, emotional, and environmental. Instead of focusing on just one aspect of the person, or taking a one size fits all methodology. Holistic nutrition evaluates the complete health history, emotional state, lifestyle habits and diet of an individual to determine the root cause of his or her health issues. An individual approach to healing will be created. Holistic nutritionists are skilled at using the power of food to heal and prevent disease, as well as reversing nutritional deficiencies to help people reach optimal health. Holistic nutrition can help with all health concerns including digestion, stress, anxiety, hormonal issues, high blood sugar, weight-loss and more. When working with a holistic nutritionist you will have the opportunity to work with someone who follows and promotes this understanding of health and wellness. Whole foods, non-toxic living, mindfulness, movement and sleep practices are fundamental to a holistic way of life. ### Therapists who provide this service: Melissa Cosentino BOOK YOUR APPOINTMENT --- title: "home-new" entity: "page" canonical_url: "https://www.bodycotoronto.com/home-new" markdown_url: "https://www.bodycotoronto.com/llms/page/home-new" lastmod: "2026-10-08T15:19:01.538Z" --- Body Co. Toronto # Build Strength & Resilience We are a team of health practitioners who excel at perinatal women’s health, paediatrics, and family wellness—in a supportive space that celebrates real women and families like yours. Book an appointment Explore Services ## Welcome to Body Co. Toronto Located in the vibrant Junction community, we support women from preconception through menopause along with their children and entire families. Our team includes physiotherapists and massage therapists as well as an osteopathic doctor, naturopathic doctor, chiropractor, social worker, and holistic nutritionist—all under one collaborative roof. Over the last 10 years, we’ve grown from a single room in a local gym to become one of the most respected wellness facilities in our area. Little ones welcome Children are always welcome to join you for moral support or their own treatment. OUR FACILITY ## A Boutique Space in the Heart of the Junction Body Co. is a boutique space that has been completely renovated and features beautiful natural light, private treatment rooms and a separate group class studio. Virtual & In-Home Appointments available for clients who aren't able to make it into the clinic. Designed for Families Thoughtfully created with your family and the environment in mind. Book Your Appointment WE KNOW ## Time is your most valuable resource There is nothing worse than long waitlists or waiting room line-ups when you have a health concern. We spend more time with you and less time making you wait. Coordinated Team Keeping your family healthy deserves a team. Get a comprehensive health plan from multiple specialists under one roof. Health Made Easy Finding the right answer shouldn't be complicated. We build easy to integrate solutions for lifelong change. Convenient Care With a deep bench of providers, we offer easy scheduling so you can take action toward healing immediately. HOW WE WORK ## The Body Co Method We focus on finding the root cause of your pain and promoting a healthy lifestyle to create lifelong wellness. "Proactive care is better than reactive care." ### In-Depth Assessments Our practitioners spend A LOT of time getting to know you and all the history, genetics, challenges, goals, lifestyle factors and motivations that make up your health. Small details allow us to truly understand you. ### Diagnostic Discovery Next our team uses diagnostic tools and tests to better understand what is going on mechanically and physiologically. This allows us to avoid bandaid solutions and make truly educated decisions. ### Collaborative Care & Connection Here's where the magic happens. We work with YOU to create a plan of care you can realistically implement into your lifestyle. Once there, we leverage the habits you've built for long-term success. ## What Others Are Saying S.P. My physiotherapist WAS fantastic... He was a great listener and actually paid attention to what I needed--his exercises are working already. A.K. The nutritionist has given me well thought out, balanced meals for my daily life to help me reach all my health goals. She makes you feel extremely cared for. D.P. My experience with my osteopath was amazing... She was knowledgeable and passionate and I enjoyed my session with her. ## Ready to build your resilience? You are an individual, and you deserve an individualized health plan. Take the first step toward proactive wellness today. Book Your Appointment ### Body Co Toronto Supporting women from preconception through menopause and their entire families since 2016. #### Services Physiotherapy Massage Therapy Chiropractic Care Naturopathic Medicine Osteopathy Holistic Nutrition #### The Junction Toronto, ON M6P 3V6 hello@bodyco.ca (416) 123-4567 #### Appointments In-clinic, virtual, and in-home sessions available. Book Now © 2026 Body Co. Toronto. All rights reserved. [Privacy Policy](/privacy-policy) [Terms of Service](/terms) --- title: "Hormonal Health" entity: "page" canonical_url: "https://www.bodycotoronto.com/hormonal-health" markdown_url: "https://www.bodycotoronto.com/llms/page/hormonal-health" lastmod: "2026-10-08T15:19:03.323Z" --- # HORMONAL HEALTH ## Hormonal Health Concerns We Treat: - Low energy - Period problems - Digestive issues - Skin health & aging - Fertility support - Perimenopause - Menopause - Longevity ## Benefits of Hormone Health: - Better energy - Healthy digestion - Easier periods - Clear & youthful skin - Better sleep - Enhanced libido - Improved sexual health - Smoother transitions through perimenopause and menopause - Prevention of chronic conditions - Stress resilience & feeling empowered in your health! ### Body Co. Toronto Services for Hormonal Health [HOLISTIC NUTRITION](/holistic-nutrition) [OSTEOPATHY](/osteopathy) [NATUROPATHIC MEDICINE](/naturopathy) ## How to Get Started Book your appointment online or call us at 416-572-0479 BOOK YOUR APPOINTMENT --- title: "Injuries And Recovery" entity: "page" canonical_url: "https://www.bodycotoronto.com/injuries-and-recovery" markdown_url: "https://www.bodycotoronto.com/llms/page/injuries-and-recovery" lastmod: "2026-10-08T15:19:02.604Z" --- # INJURIES & RECOVERY ## Injuries & Recovery Concerns We Treat: - Post-surgical rehab - Sports-related injuries - Repetitive stress injuries - Postural imbalances - Scoliosis - Herniated discs - Tendonitis - TMJ disorders - Headaches - Neck & back pain - Concussions - Chronic pain - Other musculoskeletal concerns ## Benefits of Therapy for Injuries & Recovery - Faster post-surgical recovery - Safer return to exercise & sport - Pain relief & management - Reduced scar tissue formation - Restored joint & muscle function - Improved balance - Better coordination - Greater mobility & range of motion - Reduced inflammation - Enhanced sports performance - Improved posture - More strength & flexibility - Prevention of further injury ### Body Co. Toronto Services for Emotional Health [MANUAL & SPORT PHYSIOTHERAPY](/manual-and-sport-physiotherapy) [ACUPUNCTURE](/acupuncture) [REGISTERED MASSAGE THERAPY](/registered-massage-therapy) [CHIROPRACTIC CARE ](/chiropractic) [OSTEOPATHY](/osteopathy) ## How to Get Started Book your appointment online or call us at 416-572-0479 BOOK YOUR APPOINTMENT --- title: "Manual And Sport Physiotherapy" entity: "page" canonical_url: "https://www.bodycotoronto.com/manual-and-sport-physiotherapy" markdown_url: "https://www.bodycotoronto.com/llms/page/manual-and-sport-physiotherapy" lastmod: "2026-10-08T15:21:04.506Z" --- # MANUAL AND SPORT PHYSIOTHERAPY Body Co. began with physiotherapy as its core business. We pride ourselves in offering the most evidence based and current techniques to assist our clients. Our focus is on hands-on manual therapy and exercise prescription to restore mobility, strength as well as improve performance. We work with everyone from weekend warriors to elite and professional athletes to achieve personal goals and personal bests. Our staff have taken extensive post graduate, specialty education and are constantly upgrading their knowledge and skill base. Therapeutic techniques may include but are not limited to; soft tissue mobilization, joint mobilization and manipulation, passive and active stretching, muscle energy techniques, exercise prescription and modalities as required. All of our sessions are conducted one-on-one with a senior physiotherapist in a private examination room. Clients also have access to our beautifully appointment movement space and exercise and mindfulness equipment. ### Therapists who provide this service: [Tara Campbell](https://bodyco.janeapp.com/#/staff_member/61) [Eden Graham](https://bodyco.janeapp.com/#/staff_member/45) [Nicole Newediuk](https://bodyco.janeapp.com/#/staff_member/57) [Nikita Gaud](https://bodyco.janeapp.com/#/staff_member/73) [Alex Procyk](https://bodyco.janeapp.com/#/staff_member/72) BOOK YOUR APPOINTMENT --- title: "Movement Physiotherapy" entity: "page" canonical_url: "https://www.bodycotoronto.com/movement-physiotherapy" markdown_url: "https://www.bodycotoronto.com/llms/page/movement-physiotherapy" lastmod: "2026-10-08T15:21:20.630Z" --- # Movement Based Physiotherapy In Movement Therapy, our physiotherapists use the powerful tool of movement as medicine. These sessions are geared at looking at the individual biomechanics of a client and optimizing them through a combination of strength, mobility, power and proprioception. Sessions are centred around a full body assessment. This assessment involves understanding the optimal kinematics and conditioned motor patterning unique to each person. All movement based therapy sessions are provided through a trauma-informed lens, and are suitable for all body types and fitness levels. Any physical restrictions found within the body can be addressed through soft tissue therapy and joint mobilizations. Physical limitations and difficulties can then be worked on through various prescribed stretches, exercises and spatial awareness drills. This treatment may only be booked after a physiotherapy initial assessment has been completed. ### Therapists who provide this service: [Nicole Newediuk](/nicole-newediuk) [Tara Campbell](/tara-campbell) [Eden Graham](/eden-graham) BOOK YOUR APPOINTMENT --- title: "Naturopathy" entity: "page" canonical_url: "https://www.bodycotoronto.com/naturopathy" markdown_url: "https://www.bodycotoronto.com/llms/page/naturopathy" lastmod: "2026-10-08T15:19:02.432Z" --- # NATUROPATHY Dr. Margot Lattanzi is a Naturopathic Doctor who is passionate about working with women and their families to help them make small changes and achieve dramatic shifts in their health and wellness journey. Her goal is to optimize your lifestyle by meeting you where you are at today and not overwhelming you in the process. She is confident our bodies have the innate power to heal themselves given the right support and environment and works with her patients to find the contributing factors and root causes to their concerns. Dr. Margot’s approach is to work closely with her patients to educate them and develop treatment plans to work for their family and lifestyle. Her job as your naturopathic doctor is to ask the right questions, thoroughly investigate with the right tests, collaborate with other members of your health care team, and understand all aspects of your health to develop a custom care plan. She is a caring, supportive, & attentive listener who is ready to advocate for you. Dr. Margot is board-certified in Naturopathic Medicine by the College of Naturopaths of Ontario, and is a professional member of the Ontario Association of Naturopathic Doctors and the Canadian Association of Naturopathic Doctors. She has additional training in hormone therapy, facial rejuvenation and cosmetic acupuncture, fertility, pre and postnatal care, paediatric care and women’s health. ### Naturopathic Doctors who provide this service: [Dr. Margot Lattanzi, ND](https://bodyco.janeapp.com/#/staff_member/56) BOOK YOUR APPOINTMENT --- title: "New Clients" entity: "page" canonical_url: "https://www.bodycotoronto.com/new-clients" markdown_url: "https://www.bodycotoronto.com/llms/page/new-clients" lastmod: "2026-10-08T15:19:04.504Z" --- # Get Started at Body Co Toronto Information for New Clients ABOUT BODY CO TORONTO ## Who we are We are a team of highly credible health practitioners known for our excellence in perinatal women’s health, pediatrics, and family wellness. We provide 1:1 services as well as community classes and workshops. Over the last 10 years, we’ve grown from a single room in a local gym to become one of the most respected and enduring wellness facilities in our area. Book Now CONDITIONS ## What We Treat We support women from preconception through menopause along with their children and entire families. Our areas of expertise include: - Pelvic Health - Perinatal Health - Paediatric Health - Hormone Health - Emotional Health - Injuries & Recovery Book Now SERVICES ## What We Do Our team is truly collaborative. Our practitioners don’t just refer to each other. They brainstorm and plan together to make sure your time is used most effectively. Our services include: - Physiotherapy - Massage Therapy - Chiropractic - Osteopathy - Naturopathy - Acupuncture - Social Work & Psychotherapy - Holistic Nutrition - Personal Training - Group Movement Classes Book Now WHAT TO EXPECT ## Our New Client Process Once you book your appointment, you will receive a welcome packet with forms to complete before your appointment. We will remind you about your appointment as it gets closer. When you come into our clinic for your visit, our administrative team will welcome you, and then you’ll meet with your practitioner. Feel free to bring your children along even if the appointment is for you! We will take time to listen and understand. We will take a thorough health history, review previous lab results, and do any indicated physical exam. You will receive a plan for care, including recommendations on future visits and supportive resources. Book Now ## Frequently Asked Questions What can I expect from my first session? Our first meeting is a chance for us to get to know each other and to explore what might have brought you to our clinic. Your assessment will include a detailed history, a thorough physical exam, an initial treatment and take home exercises. The first appointment is also the time when we will set goals for your recovery and discuss your treatment plan, including the number of sessions and duration of treatment you will require. What should I bring to my first appointment? We suggest that you come dressed in clothes that you can easily move around in and that will allow us to visualize the area being treated. If we are looking at an area of the lower body please bring your current running shoes. We would also be happy to look at any diagnostic test results you may have been given from your family physician or specialist. Do I need a doctor's referral? Our therapists do not require direction from a physician to treat you. We do however welcome input from your primary health care provider and we strongly suggest that you check with your insurance provider to determine if a physician’s prescription is required to claim your treatment through your benefits. Will my visit be covered by OHIP? We are a private healthcare clinic and as such are not covered by OHIP. For a list of designated OHIP clinics in Ontario, visit the College of Physiotherapists website at www.collegept.org Are you able to direct bill my private health insurance? We are able to direct bill most major insurance companies for the majority of our services. It is up to the client to confirm what services are covered through insurance and the specific details of individual plans. Clients wishing to use direct billing must have a credit card on file to cover and difference between the cost of the service rendered and the payment from the insurance company. If we are not able to direct bill, we will be pleased to provide you with an itemized invoice that you can submit to your insurance company for reimbursement. What is your cancellation policy? We request that you provide us with 36 hours notice should you need to cancel or change your appointment time. Individuals who fail to do so may be subject to a cancellation fee equal to the scheduled service. Please note our cancellation policy applies to all illness and weather related cancellations. How many sessions will I need for my recovery? During your first appointment, we will set goals for your recovery and discuss your treatment plan, including the number of sessions and duration of treatment you will require. The number of sessions needed varies depending on the severity of your condition and how quickly you respond to treatment. We will regularly evaluate your progress and adjust our approach as necessary to ensure that you receive the best possible care. Can I get a copy of my clinical chart? Clients can request of copy of their clinical notes at any time during the course of their treatment. There may also be circumstances where an outside party need a copy of your clinical notes. Charts are only released after we have received written consent to release information by the client or guardian of the client and after the chart release fee is paid in full. You can read more about our rates for chart release here . Do you accept WSIB payments? No, we do not accept WSIB (Workplace Safety and Insurance Board) payments. GET STARTED ## Because proactive care is better than reactive care Book online or call us at 416-572-0479 Book Now --- title: "osteopathy" entity: "page" canonical_url: "https://www.bodycotoronto.com/osteopathy" markdown_url: "https://www.bodycotoronto.com/llms/page/osteopathy" lastmod: "2026-10-08T15:19:02.565Z" --- # OSTEOPATHY Osteopathic Manual Practice is a holistic, hands-on approach to restoring balance and function throughout the body. By identifying and treating restrictions in the muscles, joints, nerves, and tissues, osteopathic treatment addresses the root cause of pain and discomfort — not just the symptoms. ## What Is Osteopathic Manual Practice? Osteopathic Manual Practitioners take a whole-body view of health. By understanding how each system of the body — musculoskeletal, nervous, digestive, and cranial — interacts with the others, our practitioner identifies the root cause of discomfort and supports the body's natural capacity to heal. Treatments are gentle, non-invasive, and tailored to each individual — from newborns and infants to adults managing chronic pain, breathing disorders, or post-concussion symptoms. ## Conditions We Treat ### Paediatric Conditions - Lip and tongue tie - Latch issues - Torticollis - Digestive issues (reflux, colic, gas, constipation) - Cranial asymmetry and plagiocephaly - Recurrent ear, nose, and throat infections - Lacrimal duct obstruction - Breathing abnormalities (mouth breathing, sleep apnea, asthma) - Foot and leg abnormalities ### Teens and Adults - Head and neck pain and tension - Headaches and migraines - Concussions and post-concussion syndrome - Stress and anxiety - Breathing abnormalities and disorders - Chronic and acute back pain - Disc herniation - Gait dysfunction - Digestive issues (reflux, gas, bloating, constipation) ### Therapists who provide this service: Andrew Feshanets, D.O.M.P, D.Sc.O, RMT, B.Kin Osteopathic Manual Practitioner / Registered Massage Therapist [View Full Profile](/team/andrew-feshanets) [BOOK YOUR APPOINTMENT](https://bodyco.janeapp.com/) ## Ready to Feel Better? Whether you're seeking relief from chronic pain, support for your newborn, or help recovering from a concussion, our osteopathic practitioner is here to help. [BOOK A CONSULTATION](https://bodyco.janeapp.com/) --- title: "Our Story" entity: "page" canonical_url: "https://www.bodycotoronto.com/our-story" markdown_url: "https://www.bodycotoronto.com/llms/page/our-story" lastmod: "2026-10-08T15:19:04.298Z" --- # Our Story Body Co Toronto ## About Body Co Toronto Body Co. Toronto is a team of health practitioners dedicated to supporting women from preconception through menopause along with their children and entire families. Known for our excellence in perinatal women’s health, paediatrics, and family wellness, our team includes physiotherapists and massage therapists as well as an osteopathic manual practitioner, naturopathic doctor, chiropractor, social worker, and holistic nutritionist—all under one collaborative roof. We offer 1:1 therapeutic services and community wellness classes in our environmentally and family-friendly wellness centre, located in the vibrant Junction community. ## By The Numbers ## 9000+ CLIENTS SERVED ## 40,000+ TREATMENTS PROVIDED ## 55+ COMMUNITY JOBS CREATED ## Our Clinic Story Hi! I’m Melanie Stevens Sutherland, a Physiotherapist of 22 years as well as the Clinic Director and Founder of Body Co. Toronto. This clinic was born 8 months after my daughter was born. My previous business partner and employer didn’t feel I could be both a good mother and an industry leader and issued me an ultimatum that would see me back at work within 6-weeks of delivering my daughter. It forced me to look at the immense pressure put on mothers and the lack of support for them in our healthcare system. I felt that if women had more flexibility and the ability to prioritize their health, they wouldn’t need to choose between being a capable parent and pursuing their ambitions and passions. Our wellness facility is a space that offers ultimate flexibility for our patients but also prioritizes their health needs not just as mothers but also as the chief decision makers for the families. We believe that when women have their health, they are better positioned to make good choices both for themselves and their families. MEET OUR TEAM AREAS OF EXPERTISE ## How We Can Help ## Pelvic Health Strengthen your pelvic floor and core for a more controlled bladder, easier periods, and better sex. ## Perinatal Health Prepare your body for labour and delivery and optimize your recovery and strength postpartum. ## Paediatric Health Get peace of mind with well-baby visits, acute care for illnesses, and therapies for paediatric health concerns. ## Hormonal Health Enjoy better energy, heal your digestion, and optimize metabolic function for hormonal health and longevity. ## Emotional Health Release stress and get both medical and supportive care for anxiety, depression, transition to motherhood, and more. ## Injuries & Recovery Get relief from pain, increase mobility, and expedite healing from surgery, injuries, or chronic musculoskeletal concerns. GET STARTED ## Because proactive care is better than reactive care Book online or call us at (416) 572-0479 BOOK NOW --- title: "Paediatric Health Concerns" entity: "page" canonical_url: "https://www.bodycotoronto.com/paediatric-health-concerns" markdown_url: "https://www.bodycotoronto.com/llms/page/paediatric-health-concerns" lastmod: "2026-10-08T15:19:02.158Z" --- # PAEDIATRIC HEALTH ## Paediatric Health Concerns We Treat: - Well-baby visits - Delay in developmental milestones - Colic - Latch issues - Lip or tongue tie - Cranial asymmetry - Torticollis - Recurring infections - Eczema, - Paediatric incontinence - Breathing abnormalities - Concussions - And more! ## Benefits of Paediatric Health: - Healthy motor and cognitive development - Improved feeding & nutrition - Better sleep patterns - Improved physical comfort - Prevention of speech & language issues - Enhanced immune function - Quicker recovery from illnesses - Prevention of chronic issues - Peace of mind for your family! ### Body Co. Toronto Services for Paediatric Health [PAEDIATRIC PHYSIOTHERAPY](/paediatric-physiotherapy) [PAEDIATRIC OSTEOPATHY](/osteopathy) [PAEDIATRIC NATUROPATHIC MEDICINE](/naturopathy) ## How to Get Started Book your appointment online or call us at 416-572-0479 BOOK YOUR APPOINTMENT --- title: "Paediatric Physiotherapy" entity: "page" canonical_url: "https://www.bodycotoronto.com/paediatric-physiotherapy" markdown_url: "https://www.bodycotoronto.com/llms/page/paediatric-physiotherapy" lastmod: "2026-10-08T15:19:02.950Z" --- # PAEDIATRIC PHYSIOTHERAPY Specialized physiotherapy for infants, children, and adolescents. Our paediatric physiotherapists use evidence-based, child-friendly approaches to support development, treat injury, and address conditions affecting movement, continence, and quality of life. ## Child-Centred Care Paediatric physiotherapy at Body Co is designed to meet children where they are — physically, developmentally, and emotionally. Assessments and treatments are always non-invasive, age-appropriate, and often play-based to keep children comfortable and engaged. Our physiotherapists work closely with parents and caregivers throughout the process, providing education and home strategies so progress continues between sessions. ## Conditions We Treat ### Pelvic Health Daytime incontinence Nighttime incontinence (bedwetting) Constipation and stool withholding Urgency and frequency Pelvic pain ### Development and Movement Gross motor development delays Tummy time intolerance Plagiocephaly (flat head) Positional feeding challenges Torticollis Sprains, strains, and sports injuries ### Therapists who provide this service: Nicole Newediuk, MPT Orthopaedic, Pelvic Floor & Paediatric Physiotherapist [View Full Profile](/team/nicole-newediuk) [BOOK YOUR APPOINTMENT](https://bodyco.janeapp.com/#/staff_member/57) ## Support for Your Child's Health Journey Every child deserves care that is gentle, evidence-based, and tailored to their unique needs. Book an assessment with our paediatric physiotherapist today. [BOOK A CONSULTATION](https://bodyco.janeapp.com/#/staff_member/57) --- title: "Pelvic Floor Physiotherapy" entity: "page" canonical_url: "https://www.bodycotoronto.com/pelvic-floor-physiotherapy" markdown_url: "https://www.bodycotoronto.com/llms/page/pelvic-floor-physiotherapy" lastmod: "2026-10-08T15:43:21.016Z" --- # PELVIC FLOOR PHYSIOTHERAPY We are pleased to offer pelvic floor physiotherapy. Pelvic floor physiotherapy is available for both men and women and is appropriate for clients suffering from incontinence, pelvic organ prolapse, increased pelvic tone or weakness, low back pain, sexual dysfunction or post surgical complications. Pelvic floor assessments involve a thorough history and often include an internal vaginal or rectal exam by a physiotherapist with specialized training. Internal exams are the gold standard for assessing how your pelvic floor is functioning and contributing to your core strength. Assessments are always conducted with clean technique and only after fully explaining the procedure. Following your assessment you will be given home exercises and may be asked to fill out some additional paperwork to help determine the best course of treatment. If you're pregnant or postpartum, start with our [pregnancy and postpartum pelvic floor physiotherapy](/perinatal-pelvic-floor-physiotherapy-toronto) page. ### Therapists who provide this service: [Tara Campbell](https://bodyco.janeapp.com/#/staff_member/61) [Nicole Newediuk](https://bodyco.janeapp.com/#/staff_member/57) [Nikita Gaud](https://bodyco.janeapp.com/#/staff_member/73) BOOK YOUR APPOINTMENT --- title: "Pelvic Health Concerns" entity: "page" canonical_url: "https://www.bodycotoronto.com/pelvic-health-concerns" markdown_url: "https://www.bodycotoronto.com/llms/page/pelvic-health-concerns" lastmod: "2026-10-08T15:19:02.290Z" --- # PELVIC HEALTH ## Pelvic Health Concerns We Treat: - Urinary incontinence - Urinary frequency - Pelvic organ prolapse - Painful periods - Tailbone pain - Pain with intercourse - Pelvic heaviness - Diastasis recti abdominus - Pelvic health issues related to pregnancy, perimenopause, or menopause - Management of endometriosis pain and PCOS - Vaginal dryness or irritation ## Benefits of Pelvic Health Therapy: - Restoration of core strength - Enhanced pelvic mobility - Pain relief & management - Better sexual intimacy - Improved bladder control - More comfortable periods - Faster postpartum healing - Safe return to physical activity - Greater Body Confidence ### Body Co. Toronto Services for Pelvic Health [PELVIC FLOOR PHYSIOTHERAPY](/pelvic-floor-physiotherapy) [NATUROPATHIC MEDICINE](/naturopathy) MOVEMENT CLASSES ## How to Get Started Book your appointment online or call us at 416-572-0479 BOOK YOUR APPOINTMENT --- title: "Perinatal Health" entity: "page" canonical_url: "https://www.bodycotoronto.com/perinatal-health" markdown_url: "https://www.bodycotoronto.com/llms/page/perinatal-health" lastmod: "2026-10-08T15:43:24.339Z" --- # PERINATAL HEALTH ## Perinatal Health Concerns We Treat: - Pregnancy-related aches and pains - Preparing for labour and delivery - Preventing tearing and trauma - Optimizing recovery after childbirth - Building strength and function postpartum - Improving nutrition during pregnancy & postpartum - Regulating blood sugar - Managing hormonal fluctuations - Anxiety, depression and stress ## Benefits of Perinatal Health Therapy: - More comfort during pregnancy - Decreased risk for complications - Feeling confident in birthing decisions - Smoother labour and delivery - Faster postpartum healing & recovery - More energy in pregnancy & postpartum - Knowing you are empowered & supported - Mental health support ### Body Co. Toronto Services for Perinatal Health [PELVIC FLOOR PHYSIOTHERAPY](/perinatal-pelvic-floor-physiotherapy-toronto) [REGISTERED MASSAGE THERAPY](/registered-massage-therapy) [NATUROPATHIC MEDICINE](/naturopathy) [ACUPUNCTURE](/acupuncture) ## How to Get Started Book your appointment online or call us at 416-572-0479 BOOK YOUR APPOINTMENT --- title: "Perinatal Pelvic Floor Physiotherapy" entity: "page" canonical_url: "https://www.bodycotoronto.com/perinatal-pelvic-floor-physiotherapy-toronto" markdown_url: "https://www.bodycotoronto.com/llms/page/perinatal-pelvic-floor-physiotherapy-toronto" lastmod: "2026-10-08T16:21:18.471Z" --- Pregnancy and postpartum pelvic floor physiotherapy · The Junction, Toronto # Pelvic floor physiotherapy for pregnancy and postpartum, in Toronto's west end You're leaking when you laugh at your toddler, or you're 30 weeks along and your pelvis aches every time you roll over in bed, and somebody already told you that's just part of having a baby. It's common, and it's fixable, and you don't have to accept it. Book a pelvic floor assessment Call our front desk first At a glance Body Co Health & Wellness is a perinatal pelvic floor physiotherapy clinic in Toronto's Junction neighbourhood, at 3093 Dundas Street West. Our team of pelvic floor focus physiotherapists support pregnancy and postpartum concerns. They work on the same team as a childbirth educator, registered kinesiologists who teach pre and postnatal strength, a registered social worker and a naturopathic doctor. Body Co has cared for more than 15,000 clients over nearly 13 years on Dundas West, with a 4.9 Google rating from 187 reviews. ## What brings women in Most of the women we see have been carrying something for a while before they book. Here's what they tell us. Every one of these is common, and every one is something a pelvic floor physio can assess and treat. Leaking when you cough, sneeze, run or lift your baby out of the car seat Heaviness or a dragging feeling low in your pelvis by the end of the day Pelvic girdle or pubic bone pain in pregnancy that makes stairs and getting dressed hard A gap down the middle of your belly that hasn't closed since birth (diastasis recti) Sex that hurts after birth, or that you've been avoiding because you're scared it will C-section scars that feel tight, numb or pulled months later Wanting to run again and not trusting your body to hold ## During pregnancy Pelvic floor care in pregnancy is about more than the birth. Much of the load on your pelvic floor builds through the pregnancy itself, so the earlier we see you, the more we can do. We'll check how your pelvic floor is working (it's often more tense than weak, and Kegels can make that worse). We'll treat pelvic and back pain so you can keep moving and sleeping, and we'll prepare you for labour with breathing, pushing and positions you've practised on your own body. Many of our pregnant clients also train with Lucy or Pieta in Prenatal Fitness too, and your physio can talk with them directly. ## After birth, vaginal or C-section Your six-week check with your OB or midwife usually doesn't include an internal assessment of your pelvic floor muscles. That's where we start, any time after six weeks, whether your baby is two months old or your youngest just started school. We look at strength, coordination, your abdominal wall and your scar, and then build a plan around the life you're actually living. That might mean carrying a car seat up the stairs, getting back to Postnatal Running, or simply not planning your day around bathrooms. ## What happens at your first visit Your first appointment is 60 minutes, one on one, in a private room. Your physio will take a full history and talk through what you've noticed. With your consent, they may do an internal vaginal or rectal exam. It's the most accurate way to see what your pelvic floor muscles are doing, and you can say no, stop or ask questions at any point. If an internal exam isn't right for you that day, we still have plenty we can assess and treat. Babies are welcome at postpartum visits, and virtual pelvic floor visits are available too. Under one roof ## One team, from pregnancy to postpartum Pelvic floor physio rarely works best alone. At Body Co, your physio can walk down the hall to the rest of your team. - Birth education with our Certified Childbirth Educator - Prenatal and Postnatal Fitness and Women's Strength with our registered kinesiologists and perinatal certified personal trainers - Postpartum mental health support with our Registered Social Worker - Naturopathic medicine with our Doctor Of Naturopathic Medicine - Pregnancy massage therapy with Registered Massage Therapists using supportive props and pregnancy pillows - Paediatric osteopathic techniques for babies with our Osteopathic Manual Practitioner ## Your pelvic floor physiotherapists ### Nicole Newediuk MPT, Physiotherapist Book with Nicole Senior physiotherapist. She treats pregnancy and postpartum pelvic floor concerns, labour preparation and diastasis recti, and builds Body Co's pregnancy curriculum. She has 6+ years of practice in both pelvic floor and paediatric physiotherapy, so she can see you in pregnancy and your baby after birth. ### Tara Campbell MScPT, Physiotherapist Book with Tara Tara has a special focus in pelvic health and brings a high-performance lens to the perinatal period, shaped by 8+ years in Toronto sports medicine clinics. If getting back to running, lifting or sport matters to you, she builds your plan around it. ### Nikita Gaud Physiotherapist Book with Nikita Nikita is our newest pelvic health physiotherapist, with Level 1 pelvic floor certification through Pelvic Health Solutions. She has a keen interest in pregnancy and is pursuing more training in this area, and she sees pregnancy and postpartum pelvic floor concerns. "Tara helped me realize my active life was not over." Google review "Working with Nicole doing pelvic floor therapy has been amazing! I'm not exaggerating when I say I noticed a MASSIVE improvement after one session! My quality of life has improved with the daily recommended exercises and Nicole was so professional and friendly and made the whole experience extremely calming. I definitely recommend giving it a try!" Google review When should I see a pelvic floor physiotherapist in pregnancy? Any time you notice leaking, pelvic or back pain, or pressure, and ideally once in the second trimester even if nothing feels wrong. That visit gives you a baseline and a plan for labour. Then come back after six weeks postpartum. Do I need a referral? No. You can book with a Body Co physiotherapist directly. Many extended health plans cover physiotherapy, so check your plan's coverage. We direct bill most insurance companies. When we can't, we give you an itemized invoice to submit yourself. Is the internal exam required? No. It's the most accurate way to assess your pelvic floor muscles, and it's only done with your consent. You can decline it, stop it at any time, or leave it for a later visit. How do I compare pelvic floor physios in Toronto? Ask whether the physio has postgraduate pelvic health training, how often they see pregnant and postpartum clients, how long the first visit is, and whether they assess internally. A physio who can coordinate with birth education, fitness and mental health support also saves you from repeating your story to five people. I had a C-section. Do I still need pelvic floor physio? Often, yes. Pregnancy itself loads the pelvic floor, so leaking and pelvic pain show up after C-sections too. We also treat C-section scars that feel tight, numb or sore. How do I check a physiotherapist's registration in Ontario? Every physiotherapist in Ontario must be registered with the College of Physiotherapists of Ontario. You can look anyone up on the College's public register. Where are you, and do you see clients from outside the Junction? We're at 3093 Dundas Street West in the Junction, and most of our clients come from the Junction, High Park, Roncesvalles and Bloor West Village. If getting to Dundas West isn't realistic that week, we also offer virtual pelvic floor visits. ## You don't have to wait until it gets worse Book a 60-minute pelvic floor assessment in the Junction or online, or call us at (416) 572-0479 and we'll help you choose the right physio. Book an assessment Call (416) 572-0479 --- title: "Privacy Policy" entity: "page" canonical_url: "https://www.bodycotoronto.com/privacy-policy" markdown_url: "https://www.bodycotoronto.com/llms/page/privacy-policy" lastmod: "2026-10-08T15:19:03.015Z" --- # Privacy Policy Effective date: October 2, 2026 Body Co Health & Wellness ("Body Co", "we" or "us") is a multidisciplinary health and wellness clinic at 3093 Dundas Street West in Toronto, operated by Melanie Sutherland Healthcare Inc. This policy explains what personal information we collect, why we collect it, how we protect it and the choices you have. It covers our clinic, our website at bodycotoronto.com, our classes and workshops, and the emails we send. ## 1. The two kinds of information we handle Personal health information. When you come to us for care, our regulated health practitioners collect information about your health so they can assess and treat you. This information is protected under Ontario's Personal Health Information Protection Act, 2004 (PHIPA). Clinical records are kept in our secure practice management system, Jane, and not on our website. Other personal information. When you visit our website, buy a class or workshop, join a waitlist or sign up for our emails, we collect contact and purchase details. This information is handled in line with Canada's Personal Information Protection and Electronic Documents Act (PIPEDA) and Canada's Anti-Spam Legislation (CASL). ## 2. What we collect - Contact details such as your name, email address, phone number and mailing address. - Booking and purchase details such as appointments, class and workshop registrations, orders and payment status. Card payments are handled by our payment processors, and we don't store full card numbers. - Health information such as your health history, assessments, treatment notes and anything you share with your practitioner. Some of our waitlist forms ask for your due date so we can place you in the right session. - Information you send us through contact forms, waitlists, webinar registrations, free downloads and our monthly massage draw. - Website usage information such as your IP address, browser and device type, the pages you visit and how you found us. Most of this is collected through cookies (see section 6). ## 3. How we use it - To provide your care, book and manage appointments, and contact you about them. - To process payments and give you receipts you can submit to your insurer. - To run our classes, workshops and webinars. - To send you newsletters and offers, when you've agreed to receive them. - To understand how our website is used so we can improve it. - To meet our legal, regulatory and professional obligations, including record keeping required by our practitioners' regulatory colleges. We do not sell your personal information. ## 4. Your consent We collect, use and share your information with your consent, or where the law allows or requires it. For your health care, PHIPA allows our practitioners to rely on your implied consent to share relevant health information with others who are part of your circle of care, such as another practitioner who is treating you, unless you tell us not to. We ask for your express consent before sharing your health information with anyone outside your circle of care, such as an insurer, lawyer or employer, unless the law permits or requires it. You can withdraw your consent at any time, subject to legal limits. If withdrawing consent affects the care or service we can offer, we'll explain how. ## 5. Emails and marketing We only send promotional emails, like newsletters, class launches and offers, to people who have opted in, for example by signing up for our newsletter, downloading a free resource or registering for a webinar. Every promotional email includes an unsubscribe link, and we act on unsubscribe requests within 10 business days. Even if you unsubscribe, we may still send messages directly related to your care or purchases, such as appointment reminders and receipts. ## 6. Cookies, analytics and advertising Our website uses cookies and similar tools to keep the site working, remember your preferences, understand how visitors use the site and measure how well our advertising works. These include our website platform's built-in analytics, Google Analytics, and Meta's (Facebook and Instagram) advertising measurement tools, including the Meta Conversions API. We do not share your health information, treatment details or clinical records with advertising or social media platforms. You can block or delete cookies in your browser settings, and you can manage how Meta and Google use your activity for ads through your account settings on those platforms. You can also stop Google Analytics from collecting your visits by installing the [Google Analytics opt-out browser add-on](https://tools.google.com/dlpage/gaoptout). Some parts of the site may not work properly if cookies are turned off. ## 7. Who we share it with - Your circle of care. Other practitioners involved in your care, as described in section 4. - Service providers who help us run the clinic, such as our practice management and booking system (Jane), our website, forms, email and online store platform (Hiveality), our payment processors, and our email and file storage providers. They may only use your information to provide services to us and are required to protect it. - Insurers , when you ask us to bill them directly or submit information on your behalf. - Where the law requires or permits it , for example in response to a court order, a request from a practitioner's regulatory college, a mandatory report such as a child protection concern, or to prevent a significant risk of serious harm. ## 8. Where your information is stored Some of our service providers, such as our website, email and payment providers, may store or process information outside Canada, including in the United States. When that happens, your information may be subject to the laws of that country and could be accessed by its courts or authorities. We choose providers with strong security practices and require them to protect your information. ## 9. How long we keep it - Health records are kept for as long as required by our practitioners' regulatory colleges and Ontario law. This is generally at least 10 years after your last visit or, for children, 10 years after their 18th birthday, whichever is later. After that, records are securely destroyed. - Financial records are kept as long as tax law requires. - Marketing information is kept until you unsubscribe or ask us to delete it, and we regularly remove contacts we no longer need. ## 10. How we protect it We use administrative, technical and physical safeguards to protect your information. These include limiting access to the people who need it, password protected and encrypted systems, confidentiality agreements and privacy training for our team, and secure storage for any paper records. No system is completely secure, but we take protecting your information seriously. If your personal health information is lost, stolen or accessed without authorization, we will tell you at the first reasonable opportunity and notify the Information and Privacy Commissioner of Ontario when required. ## 11. Children and young people We care for babies, children and teens. For young children, a parent or guardian usually provides information and consent on their behalf. Under PHIPA, a young person who is capable of making their own decisions about their health information can do so. For a child under 16, a parent or guardian may also be able to give or withhold consent, except for information about treatment the child has decided on independently. Our marketing emails are not directed at children, and we do not knowingly sign up anyone under 18 for them. ## 12. Your rights - You can ask to see or get a copy of your health record. Please send your request in writing. We'll respond within 30 days, as PHIPA requires, and may charge a reasonable fee for copies. - You can ask us to correct information you believe is inaccurate or incomplete. - You can ask what personal information we hold about you and who we've shared it with. - You can withdraw your consent or unsubscribe from our emails at any time. - You can ask us to delete personal information we no longer need, such as marketing details. Health records must be kept for the periods described in section 9. ## 13. Other websites Our website links to other sites, like our online booking page and social media. Those sites have their own privacy policies, and we're not responsible for how they handle your information. ## 14. Questions or concerns If you have a question, want to make a request or have a concern about how we've handled your information, please contact our Privacy Officer: Melanie Sutherland, Privacy Officer Body Co Health & Wellness 3093 Dundas Street West, Toronto, ON M6P 1Z9 Email: [info@bodycotoronto.com](mailto:info@bodycotoronto.com) Phone: [416-572-0479](tel:4165720479) If we can't resolve your concern, you can contact the [Information and Privacy Commissioner of Ontario](https://www.ipc.on.ca) (for health information) at 1-800-387-0073, or the Office of the Privacy Commissioner of Canada (for other personal information) at 1-800-282-1376. ## 15. Changes to this policy We'll update this policy when our practices or the law change. The effective date at the top shows when it was last updated. If we make significant changes, we'll let you know by email or with a notice on our website. --- title: "Registered Massage Therapy" entity: "page" canonical_url: "https://www.bodycotoronto.com/registered-massage-therapy" markdown_url: "https://www.bodycotoronto.com/llms/page/registered-massage-therapy" lastmod: "2026-10-08T15:19:04.592Z" --- # REGISTERED MASSAGE THERAPY Massage Therapy is the practice of soft tissue manipulation that affects the body both physically and psychologically. Physically, treatments mechanically affect fascial restrictions, adhesions, vascular and lymphatic systems as well the neurological system. Psychologically the effects include increased well being and assist in relieving stress. Physical injury and stress are held in the body through imbalances. Patterns of muscle tension, trigger points, and contractures pull on the fascial web requiring the body to shift and compensate. Our goal is not to treat only the symptom, but the cause of pain or injury. Specialty massage beyond deep tissue and relaxation massages include breast massage, abdominal massage and the addition of therapeutic cupping. ### Therapists who provide this service: April Boultbee Roger Cullman BOOK YOUR APPOINTMENT --- title: "Services" entity: "page" canonical_url: "https://www.bodycotoronto.com/services" markdown_url: "https://www.bodycotoronto.com/llms/page/services" lastmod: "2026-10-08T15:19:03.760Z" --- # Services AT BODY CO. [Injuries And Recovery](https://www.bodycotoronto.com/injuries-and-recovery) ## [MANUAL AND SPORT PHYSIOTHERAPY](https://www.bodycotoronto.com/manual-and-sport-physiotherapy) Read More BOOK YOUR APPOINTMENT ### PELVIC FLOOR PHYSIOTHERAPY Read More BOOK YOUR APPOINTMENT #### PAEDIATRIC PHYSIOTHERAPY Read More BOOK YOUR APPOINTMENT #### PRE AND POST NATAL PHYSIOTHERAPY Read More BOOK YOUR APPOINTMENT #### REGISTERED MASSAGE THERAPY Read More BOOK YOUR APPOINTMENT #### CHIROPRACTIC Read More BOOK YOUR APPOINTMENT #### OSTEOPATHY Read More BOOK YOUR APPOINTMENT #### NATUROPATHY Read More BOOK YOUR APPOINTMENT #### SOCIAL WORK & PSYCHOTHERAPY Read More BOOK YOUR APPOINTMENT #### ACUPUNCTURE Read More BOOK YOUR APPOINTMENT #### HOLISTIC NUTRITION Read More BOOK YOUR APPOINTMENT #### VESTIBULAR PHYSIOTHERAPY Read More BOOK YOUR APPOINTMENT #### MOVEMENT BASED PHYSIOTHERAPY Read More BOOK YOUR APPOINTMENT --- title: "Social Work And Psychotherapy" entity: "page" canonical_url: "https://www.bodycotoronto.com/social-work-and-psychotherapy" markdown_url: "https://www.bodycotoronto.com/llms/page/social-work-and-psychotherapy" lastmod: "2026-10-08T15:19:02.347Z" --- # Social Work & Psychotherapy A Registered Social Worker (RSW) is a member of Ontario College of Social Workers and Social Service Workers. Members of the College are authorized to perform the controlled act of psychotherapy in compliance with the Social Work and Social Service Work Act (SWSSWA), its regulations and bylaws. Social workers are therapists who work with individuals, families, and groups to address mental health needs in the context of social systems. Social workers trained in psychotherapy focus on the mental, behavioural, and emotional needs of their clients through verbal or nonverbal communication and somatic therapy, a form of body-focused psychotherapy. Social workers use psychotherapy to help people address and change negative thought patterns, feelings, and behaviours to improve quality of life. ### Therapists who provide this service: [Paula Fernandez](/paula-fernandez) BOOK YOUR APPOINTMENT --- title: "Summer Cleanse Recipe Book Guide Download" entity: "page" canonical_url: "https://www.bodycotoronto.com/summer-cleanse-recipe-book-guide" markdown_url: "https://www.bodycotoronto.com/llms/page/summer-cleanse-recipe-book-guide" lastmod: "2026-10-08T15:19:02.223Z" --- # Your Summer Cleanse Recipe Book Fresh, food-first recipes built for a lighter, easier summer. Click below to open or save your copy. Download Your Recipe Book (PDF) Having trouble with the link? Reply to your delivery email and we'll send it another way. ## Want Help Making It Personal? Melissa Cosentino, our Certified Nutritional Practitioner, offers a free 15-minute complimentary consult to talk through your digestion, hormones, and goals. Book Your Free Complimentary Consult --- title: "Team" entity: "page" canonical_url: "https://www.bodycotoronto.com/team" markdown_url: "https://www.bodycotoronto.com/llms/page/team" lastmod: "2026-10-08T15:19:03.050Z" --- # Our Team EST. 2014 --- title: "Terms" entity: "page" canonical_url: "https://www.bodycotoronto.com/terms" markdown_url: "https://www.bodycotoronto.com/llms/page/terms" lastmod: "2026-10-08T15:19:02.035Z" --- # Terms General This website (the “Site”) is owned and operated by Body Co Toronto “www.bodycotoronto.com” (“Body Co Toronto,” “I,” “we” or “us”). By using the Site, you agree to be bound by these Terms of Service and to use the Site in accordance with these Terms of Service, our Privacy Policy and any additional terms and conditions that may apply to specific sections of the Site or to products and services available through the Site or from www.bodycotoronto.com. 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WE EXIST FOR EDUCATIONAL PURPOSES ONLY, AND THE MATERIALS AND INFORMATION CONTAINED HEREIN AND IN OUR PRODUCTS AND S [Truncated for size] --- title: "Vestibular Physiotherapy" entity: "page" canonical_url: "https://www.bodycotoronto.com/vestibular-physiotherapy" markdown_url: "https://www.bodycotoronto.com/llms/page/vestibular-physiotherapy" lastmod: "2026-10-08T15:19:03.948Z" --- # Vestibular Physiotherapy Vestibular Rehabilitation is a form of therapy that primarily uses exercises to help treat problems associated with vestibular, or inner ear, disorders. Problems with these structures can lead to symptoms such as dizziness, nausea, tinnitus (ringing in the ears), light-headedness, and double-vision. Vestibular rehabilitation involves a detailed assessment of the Oculomotor System, Vestibulo-ocular System, Motion Sensitivity Testing, and a BPPV (Benign Paroxysmal Positional Vertigo) assessment. Your physiotherapist will then determine the cause of your symptoms, the appropriate treatment (including in-clinic physiotherapy and home exercise program as indicated), and whether referral to another health professional is indicated. ### Therapists who provide this service: Eden Graham BOOK YOUR APPOINTMENT --- title: "Birth Education" entity: "funnel" canonical_url: "https://www.bodycotoronto.com/birth-education" markdown_url: "https://www.bodycotoronto.com/llms/funnel/birth-education" lastmod: "2026-10-08T15:19:03.273Z" --- Childbirth Education at Body Co # Walk into the birthing suite knowing what happens next. Small group, in-person childbirth education in the Junction, taught by Childbirth Educator, Julie Bays. Come with questions. Learn in Community. Leave feeling prepared. $349 for you and your support person Two sessions, starting November 18, 2026 Register now Click [here](/birth-education#dates) for upcoming series dates. [If classes are full join our waitlist](/birth-education-waitlist) . ## You have read, watched, and listened to a lot . Join our classes to make sure it all adds up. You have read the books, downloaded the app, and asked every friend who has done this what it was like. What you have collected is a hundred pieces of advice, some that make sense and others that seem to contradict each other. What you still do not have is a clear picture of what happens during labour and the questions to ask when the plan changes. Prenatal classes in hospitals have mostly gone online, often with large, impersonal groups. Julie has spent years teaching childbirth education in Toronto hospital programs. She is teaching here now, in the Junction, just six families at a time. ## Third trimester Thirty-two weeks is the sweet spot. Far enough along that the information stays fresh through delivery. Early enough that you are not learning about coping positions while you are already using them. ### First-time parents. You want to understand what is coming before you are in it, and you want to ask the questions, even those you are slightly embarrassed to ask. ### You've done this before but you would like a refresher. You want a refresher on all the details you may have forgotten and you want to understand any new information that’s come along since your last birth. ### You and whoever is going to be in the room with you. Partner, mother, sister, best friend. Both seats are yours to fill. ## Ten hours. Here is where they go. ### What your body is actually doing Birth stops feeling like something happening to you once you understand the mechanics. You will learn what each stage of labour is doing, why it feels the way it does, and what helps at each point. ### A support person with a real job The person beside you will know their job - they will go from being an anxious onlooker into an active, competent labour partner and advocate. ### Words for the unplanned conversations We cover interventions in detail, why they get offered, and what they involve. You leave with a set of informed consent questions for your care team, so when a decision arrives quickly, you already have the words. ### Every pain relief option, side by side Medicinal and non-medicinal, with the trade-offs named plainly. No agenda about which one you should pick. ### A map of the early postpartum weeks What is common and fixable, what warrants a call to your doctor or midwife, how to plan ahead, and what the person supporting you can take off your plate before you have to ask. ### A feeding start that is not at 3am For those planning to breastfeed, you get the mechanics of the first latch and a list of local support people, in your hands before you need them. And with six spots, you get to ask the question you may not raise your hand for in a larger group or online with dozens of other families. Julie Bays, CCE ## Meet Julie Bays, C.C.E. Julie Bays has been teaching prenatal classes in Toronto for more than 20 years. She held long tenures at both Women's College Hospital and Sunnybrook Health Sciences Centre, and has guided hundreds of families through birth prep, baby care, and the questions that actually keep people up at night. Her style is direct and unhurried. She explains things plainly, adapts to how each person in the room learns, and does not judge a single question. She also does something a lot of educators skip: she gets the group talking to each other. The people sitting beside you in week one tend to be the people you are still texting at 2am. Earlier in her career, Julie attended many births as a doula, though she no longer practices in that capacity. She has three children of her own, and for 11 years she and her husband fostered seven newborns through Toronto Children's Aid, some for a few months and others for more than two years. She has called The Junction home for over 21 years. A note from Julie: "Just like caring for my foster babies, it is a true honour and a privilege to teach families during one of the most meaningful times in their lives. My love of babies comes from my mom, and my passion for teaching from my dad, who always taught me knowledge is power. In my classes, I am proud to combine both of these legacies to empower new parents with the knowledge they need as they step into this new chapter." ## From families Julie has taught "She took what can be a daunting topic and made it feel approachable, understandable, and digestible. The course helped us feel prepared not only for labour but also for those early stages of parenthood." O AND J "Her teaching style is informative and supportive, not judgmental. She is patient and explains everything thoroughly and plainly. For first time parents or those looking for a refresher, Julie's classes are first rate." J AND B "What really sets Julie's class apart is the community she creates along the way. We've gone on to do stroller walks, baby-and-me pilates, and share resources specific to our neighbourhood. Having a built-in community of new parents has made this transition much less isolating." Past Participant ## Same ten hours. Pick the series that fits your life. Julie teaches both sessions. Every session covers the same material. Choose between a 4-week evening series or a weekend series - both with the same content to suit your schedule. Weeknight series ### Late Fall Session Four Wednesday evenings 6:30 to 9:00pm November 18 and 25 December 2 and 9, 2026 $349 for two people 6 spots Register, Late Fall Session Weekend intensive ### Winter Weekend Saturday and Sunday 10:00am to 3:00pm January 9 and 10, 2027 Ten hours in one weekend $349 for two people 6 spots Register, Winter Weekend Nothing you pay here is stranded. Cancel up to two weeks before your first class and you get a full refund. Inside two weeks, the full $349 becomes credit at Body Co, good for physiotherapy, osteopathy, massage, naturopathic care, or another class. It stays yours either way. Series run at Body Co, 3093 Dundas Street West. Choose the series where you will be at least 32 weeks on the first day. If a session is full, or none of these dates work for you, [add your name to the waitlist](/birth-education-waitlist) and you will hear about the next release before it goes public. ## The questions people ask before they book Who counts as my support person? Whoever is going to be with you. Partner, parent, sibling, or friend. One registration covers two people and we do not ask about the relationship. If you are coming solo, that is fine too, and you are welcome to fill your second seat later. What if my plans change, or the baby comes early? Nothing you pay here is stranded. Cancel up to two weeks before your first class and you get a full refund. Inside two weeks, the full $349 becomes credit at Body Co, and you can put it toward physiotherapy, osteopathy, massage, naturopathic care, or another class. Most people find they use it on something they wanted anyway. What if I go into labour partway through the series? Then you have better things to do than come to class, and so does your support person. We take the value of whatever you did not use and turn it into a Body Co credit, good for physiotherapy, osteopathy, massage, naturopathic care, or anything else we offer. Nobody is expected to finish the series after they have had a baby. How far along should I be? Aim to be early in your third trimester. At least 32 weeks on the first day of your series is the sweet spot. Earlier than that and the information has a long time to sit before you use it. Much later and you may be cutting it close, particularly for the four-week series. Do I need to be a Body Co client? No. This is open to anyone in Toronto, and plenty of people who take it have never been through our doors. What is included in the $349? All ten hours of instruction, all materials, and both seats. There are no add-ons and nothing gets sold to you in the room. Is this only for first-time parents? Most of the room will be first-timers, but you are welcome to join and get a refresher on all the details you may have forgotten and learn any information that has come along since your last birth.  What if none of these dates work? Add your name to the waitlist. You will hear about the next release before it goes public, and the sessions are small enough that they do sell out. Where do I park? There is paid parking directly in front of the clinic on Dundas Street West. There are also Green P lots two to three blocks away, and free three-hour parking on the side streets right around us. For the evening sessions, give yourself a few extra minutes at 6:30. Can I claim this through my insurance? Every plan is written differently, so the only reliable answer is the one your own insurer gives you. Call them and ask specifically whether educational classes are covered. One thing worth knowing before you call. While Julie is a deeply experienced educator, she is not a regulated health professional. That distinction is usually what decides whether a plan will reimburse. Direct billing is not available for this class. **Please note should you claim this class to insurance for reimbursement and then need to cancel, it is your responsibility to connect with your insurance company for next steps. We are not able to apply a credit to another service if the insurance benefit was paid out for educational services. Does it matter who my healthcare provider is? No it does not. You can be with an obstetrician, midwife or family doctor. These classes are for you. ## Six spots. Two dates. One educator who has done this for years. If the birth part has been on your list since your twenty-week scan and you keep pushing it to next week, this is the one to book. Register now [Not at 32 weeks yet, or these dates don't work? Join the waitlist.](/birth-education-waitlist) --- title: "Birth Education - Checkout" entity: "funnel" canonical_url: "https://www.bodycotoronto.com/birth-education/checkout" markdown_url: "https://www.bodycotoronto.com/llms/funnel/birth-education/checkout" lastmod: "2026-10-08T15:19:01.919Z" --- Birth Education at Body Co # Pick your session and hold your spot. One registration covers you and your support person. Ten hours of instruction, all materials, and both seats. Six registrations per session, so a spot is not held until checkout is complete. ## The two sessions, one more time. ### Late Fall Session Four Wednesday evenings, 6:30 to 9:00pm November 18, November 25, December 2 and December 9, 2026 ### Winter Weekend Two full days, 10:00am to 3:00pm Saturday, January 9 and Sunday, January 10, 2027 Choose the session where you will be at least 32 weeks on the first day. Both run at Body Co, 3093 Dundas Street West. ## Your registration ## Before you complete this - Both seats are included. Partner, mother, sister, friend, or doula. - Nothing else gets sold to you in the room. - Full refund up to two weeks before your first class. After that, the value transfers to any other service at Body Co. - Your confirmation email arrives with the dates, the address, and what to bring. Questions before you book? Email [melanie@bodycotoronto.com](mailto:melanie@bodycotoronto.com). --- title: "Birth Education - Thank You" entity: "funnel" canonical_url: "https://www.bodycotoronto.com/birth-education/thank-you" markdown_url: "https://www.bodycotoronto.com/llms/funnel/birth-education/thank-you" lastmod: "2026-10-08T15:19:01.246Z" --- Birth Education at Body Co # That is one thing off the list. Your spot is held, and that covers both seats. A confirmation email is on its way with everything you need for the first class. If it has not landed in ten minutes, check your promotions folder before you email us. We will also add you to Jane, our booking system. Your consent forms come from there, and so does every class reminder, by text and email. ## What happens between now and your first class 01 ### Fill in your consent forms They arrive by email from Jane. Getting them done ahead of time means we start on time instead of spending the first fifteen minutes on paperwork. Put your class dates in your calendar while you are at it, and your support person's too. 02 ### Bring almost nothing Comfortable clothes you can move and kneel in, a water bottle, and a pillow if you have a favourite one. Materials are provided. There is floor work, so socks or bare feet are easier than shoes. 03 ### Come with your questions The ones you have been typing into a search bar at midnight. Six families in the room means there is time for them, and Julie would rather you ask than leave wondering. ## Finding us Body Co Health and Wellness, 3093 Dundas Street West, Toronto. We are in the Junction. ### Parking There is paid parking directly in front of the clinic on Dundas Street West. There are also Green P lots two to three blocks away, and free three-hour parking on the side streets right around us. For the 6:30pm sessions, give yourself a few extra minutes to find a spot. Something come up, or a question you would rather ask now? Email [info@bodycotoronto.com](mailto:info@bodycotoronto.com)and we will sort it out. ## One more thing, and then we will leave you alone. Most of what you learn in this class is about the hours of labour. What tends to get skipped is the body doing the work, before and after. If you want someone to look at your pelvic floor while there is still time to change how delivery and recovery go, that is what we do here every day. No rush. It will keep until after your first class. Book a prenatal pelvic floor assessment --- title: "Birth Prep Checklist" entity: "funnel" canonical_url: "https://www.bodycotoronto.com/birth-prep-checklist" markdown_url: "https://www.bodycotoronto.com/llms/funnel/birth-prep-checklist" lastmod: "2026-10-08T15:19:02.981Z" --- # Your Prenatal Pelvic Floor Checklist for an Easier Birth Created by Body Co.’s pelvic health physiotherapists, this checklist shows you how to prepare your pelvic floor for labor, reduce pain, and support a smoother postpartum recovery. Download the Free Checklist ## Pregnancy Changes Everything — Including Your Pelvic Floor Your pelvic floor is working harder every single week of pregnancy — supporting your growing baby, stabilizing your pelvis and spine, and playing a critical role during birth. Get the Birth-Prep Checklist ## What You'll Learn Inside The 3 phases of pelvic floor birth prep (awareness → coordination → release) How to breathe during labor so your pelvic floor lets go The Release Breath technique — your #1 skill for easier pushing Daily movement flows to open the pelvic floor A guided deep squat release (opens the pelvic outlet by up to 30%) A quick self-assessment to know if you’re birth-ready When to see a pelvic floor physiotherapist Start Your Birth-Prep Plan ## Perfect for You If You're ... ### You want to feel confident and prepared for birth Get clarity on what your pelvic floor needs throughout pregnancy so you can approach labor with calm, confidence, and control. ### You’re unsure whether your pelvic floor is “too tight” or “too weak” Most people guess wrong. This guide helps you understand the signs so you’re training your pelvic floor the right way. ### You’re experiencing pelvic pain, pressure, or leaking Learn why these symptoms happen during pregnancy—and simple strategies to reduce discomfort and protect your pelvic floor. ### You want a smoother postpartum recovery Preparing now sets you up for easier healing, better core strength, and a more comfortable return to movement after birth. ## Are You Birth-Ready? ##### Take a sneak peek at what’s inside the checklist: Can you relax your pelvic floor on command? Do you leak when you sneeze, cough, or laugh? Do you feel heaviness or pressure by the end of the day? Can you release fully after a contraction? If you answer “no” to two or more, pelvic floor physio can make a significant difference. Download the Birth-Prep Checklist ## Created by Toronto’s Leading Prenatal & Postnatal Team #### Body Co. Health & Wellness has supported thousands of families through pregnancy, birth, and postpartum recovery. Our expert team includes pelvic health physiotherapists, prenatal fitness specialists, chiropractors, massage therapists, and more — all working together to help you feel strong, supported, and confident. Grab Your Checklist ## Why Toronto Moms Love Body Co Venessa Rampersad I have been visiting Body Co. both during my pregnancy and postpartum for pelvic floor physio with Liseanne. I also attended many sessions of prenatal fitness with Kathleen. I am thankful for the guidance and treatments I received to prepare me for labour and delivery. I am so thankful that I am equipped with the knowledge of how important pre and postnatal pelvic floor physiotherapy is. Emma Rose WC I love BodyCo! I’ve been seeing Tara Campbell for several years for physiotherapy. She treated my back issues and then I subsequently saw her during pregnancy and postpartum. She’s amazing! So smart and knowledgeable and listens to all of your concerns. I also took my 6 year old to see her after a ski injury and Tara was so kind and fun and my child loves going to appointments. I also took the postpartum fitness class with Pieta and they were great! ## Take the first step toward an easier birth and a smoother postpartum recovery Your pelvic floor plays a major role in how you feel during labor and after delivery — this checklist shows you exactly how to prepare. Download Your Birth-Prep Checklist © 2025 All rights reserved --- title: "Birth Prep Checklist - Thank You" entity: "funnel" canonical_url: "https://www.bodycotoronto.com/birth-prep-checklist/thank-you" markdown_url: "https://www.bodycotoronto.com/llms/funnel/birth-prep-checklist/thank-you" lastmod: "2026-10-08T15:19:03.499Z" --- # Your Birth-Prep Checklist Is On Its Way! You’ll receive it in your inbox shortly. ## While you’re here… there’s one more step you can take to make your birth and recovery easier. ## Get Personalized Guidance From Toronto’s Leading Prenatal Pelvic Floor Team Pregnancy affects every pelvic floor differently. Tight? Weak? Both? Our pelvic health physiotherapists will assess exactly what your body needs and guide you through techniques that support an easier birth and a smoother postpartum recovery. Book Your Prenatal Pelvic Floor Assessment ## During your prenatal pelvic floor assessment, you will: Learn whether your pelvic floor is too tight, too weak, or a mix of both Get a personalized birth-prep plan tailored to your body Discover strategies to reduce pain, pressure, or leaking Understand how to breathe and release effectively for labor Set the foundation for a smoother postpartum healing journey Book Your Prenatal Pelvic Floor Assessment I had an initial appointment with Nicole for pelvic floor physiotherapy. She was incredibly knowledgeable and I felt completely relaxed the entire time. This is an area of our bodies we unconsciously neglect. I’m happy I took the time to meet with her. I feel so much more informed now with someone guiding me. Caitlin --- title: "Eldoa" entity: "funnel" canonical_url: "https://www.bodycotoronto.com/eldoa" markdown_url: "https://www.bodycotoronto.com/llms/funnel/eldoa" lastmod: "2026-10-08T15:19:01.341Z" --- (416) 572-0479 | info@bodycotoronto.com # 9-Week ELDOA + Pilates Strength Series Build Strength. Improve Posture. Reduce Pain. Wednesdays at 12:30pm • September 23rd to November 18th at Body Co Toronto ## Transform the Way You Move and Feel If you want to feel stronger, improve posture, and move with greater confidence, this small-group program was designed for you. Over 9 weeks, you’ll experience a therapeutic blend of of ELDOA, Pilates-based strength training, and nervous system regulation techniques that support mobility, alignment, and long-lasting change. that support mobility, alignment, and long-lasting change. This series is progressive, supportive, personalized —and suitable for all ages and fitness levels. ### This series is ideal for you if you: - Want to build strength safely and progressively - Value longevity, posture, and prevention - Experience chronic pain, stiffness, or mobility changes - Are health-minded and proactive about your wellbeing - Enjoy Pilates or want a therapeutic, coached movement approach - Prefer small classes with individualized attention Whether you're returning to movement or deepening your practice, this series supports your goals. ## Price: $342 + HST +HST Registration is now open. Nine weeks starting September 23rd, Wednesdays at 12:30pm. Early bird pricing is in effect until September 1st and applied automatically at checkout. Register Now ### Program Details: Length: 9-Week Progressive Series Location: Body Co Health & Wellness 3093 Dundas Street West, Toronto, ON M6P 1Z9 Class Size: Maximum 8 participants ##### WHAT YOU WILL EXPERIENCE ## Why ELDOA Works ### Improve Posture & Alignment ELDOA postures target specific joints to improve mobility, create space, and support optimal spine and joint alignment. ### Build Strength for Stability & Longevity Pilates-informed strength training builds core stability, hip control, and postural endurance—critical for balance, chronic pain reduction, and functional confidence. ### Reduce Tension & Support Your Nervous System Integrated nervous system regulation techniques help calm stress responses, decrease muscle tension, and reinforce better movement patterns. Reserve Your Spot Now ## WEEKLY EXPERIENCE ### What You Can Expect Each Week ELDOA postures to improve joint and spinal mobility Pilates-based strengthening for core, hips, and posture Balance and stability training Mobility and decompression work Nervous system regulation tools Hands-on cueing and individualized modifications A supportive community focused on health and longevity You'll finish each session feeling more aligned, grounded, and strong. ## Meet Your Instructor – Myriam Pelletier Myriam is a Movement & Mindset Coach with 27+ years of clinical experience. She is certified in: - ELDOA - Pilates - Movement for Trauma - Mindset Coaching Her therapeutic, whole-person approach helps clients restore mobility, build strength, and create sustainable, long-lasting change in how they move and feel. ### Where is the class? Classes are held in our beautiful movement studio at 3093 Dundas Street West. Paid parking is available directly in front of the clinic on Dundas Street West and free parking is available on the neighbouring side streets. ### What if I can't make a class? Because the series is progressive and space is limited, we are not able to provide make up classes or refunds — but your instructor will help you integrate missed material. ### What should I bring? Come prepared to class in comfy clothes for movement and a reusable water bottle. We provide everything else including yoga mats. Do I need Pilates or ELDOA experience? No. All movements are scalable and your instructor will provide modifications for every level. Is this class suitable if I have chronic pain? Yes—this series is designed to support posture, mobility, nervous system regulation, and pain reduction. If you have specific injuries, our team can help determine if it’s the right fit. Can I use extended health benefits? This class is fitness-based and not billed under physiotherapy. Please check your plan for wellness or preventative care coverage. ### Ready to Build Strength, Improve Posture, and Feel Better Every Day? Join us for this nine-week movement series and discover what it feels like to move with more ease, alignment, and vitality. Register Now – Save Before December 31 Only 8 spots available. Early bird pricing is applied automatically at checkout until September 1st. All rights reserved. --- title: "Eldoa - Checkout" entity: "funnel" canonical_url: "https://www.bodycotoronto.com/eldoa/checkout" markdown_url: "https://www.bodycotoronto.com/llms/funnel/eldoa/checkout" lastmod: "2026-10-08T15:19:02.001Z" --- # 9-Week ELDOA + Pilates Strength Series Build Strength. Improve Posture. Reduce Pain. Wednesdays at 12:30pm • September 23rd to November 18th at Body Co Toronto --- title: "Fatigue To Flow" entity: "funnel" canonical_url: "https://www.bodycotoronto.com/fatigue-to-flow" markdown_url: "https://www.bodycotoronto.com/llms/funnel/fatigue-to-flow" lastmod: "2026-10-08T15:19:01.146Z" --- Body Co Health & Wellness Helping Busy Families Simplify Health (416) 572-0479 | info@bodycotoronto.com # ### Fatigue to Flow Workshop (3 hours) Dive into the mind-body connection and learn about why self-connection influences your healing journey. Learn guided practices including journaling and meditation techniques and experience a group treatment featuring Dr. Margot’s favourite energy medicine modalities—acupuncture and Reiki. Discover practical and transformative tools for releasing stuck energy and restoring balance Are you curious about how emotions and energy medicine influences your daily life? Do you often feel fatigued, drained, or disconnected from your body? Join Dr. Margot Lattanzi ND for an immersive workshop that explores the profound connection between the mind- body connection and energy! By the end, you’ll leave feeling light, energized, and motivated, with a renewed sense of clarity and balance. Whether you’re new to energy medicine or looking to deepen your practice, this workshop offers a unique opportunity to connect, heal, and grow. Don’t miss this chance to to unlock your inner energy and embrace a more balanced self! This Workshop May be Eligible for Reimbursement Through Private Benefits Clients submitting to insurance under Naturopathic Medicine benefits will receive an individualized receipt following the workshop. ## Fatigue to Flow Workshop ## Unlocking Energy and Emotional Balance through the Mind-Body Connection ## $150 ## (Applicable to Naturopathic Benefits) Join the Waitlist for Our Next Workshop 3093 Dundas Street West Main Floor Tap into your intuition. Understand how energy flows within you. Regulate your emotions. ## Benefits of Acupuncture Acupuncture is an evidence-based treatment rooted in both Traditional Chinese and Western Medicine. Benefits of acupuncture may include; reduced muscle tension, improved circulation, stimulation of the lymphatic system, reduction of stress hormones, relaxation, increased joint mobility and flexibility, improved skin tone, improved recovery from soft tissue injuries and reduced anxiety and depression. ## Meet Your Instructor Dr. Margot Lattanzi Naturopathic Doctor & Acupuncture Provider Dr. Margot is a dedicated and caring Naturopathic Doctor and Acupuncture Provider on a mission to help tired men and women heal the root cause of their health concerns so they can feel fully recharged. She came into naturopathic medicine to make sense of her own chronic health concerns. Like many patients who find their way to her now, she was struggling with a confusing mix of symptoms that turned out to be rooted in stress, hormonal imbalances, and poor gut health. Dr. Margot integrates nutritional and lifestyle counselling, herbal medicine, supplements, and acupuncture tailored to your needs. She provides the confidence, support, and strategy needed for consistent and sustainable health results for you and your family. Passionate about treating all ages, she has additional training in pediatrics to ensuring that even the youngest members of your family are able to thrive. She is a board-certified in Naturopathic Medicine by the College of Naturopaths of Ontario and a professional member of the Ontario Association of Naturopathic Doctors and the Canadian Association of Naturopathic Doctors. She is constantly learning and has completed additional training in hormone therapy, facial rejuvenation and cosmetic acupuncture, fertility, pre and postnatal care, pediatric care and women’s health. ## This Workshop is Limited to 8 People Save My Spot ### Additional workshops may be opened on based waitlist demand. © 2022 All rights reserved --- title: "Group Personal Training" entity: "funnel" canonical_url: "https://www.bodycotoronto.com/group-personal-training" markdown_url: "https://www.bodycotoronto.com/llms/funnel/group-personal-training" lastmod: "2026-10-08T15:19:03.080Z" --- (416) 572-0479 | info@bodycotoronto.com # Group Personal Training Level up your summer with friendly and fun personal training. Get stronger together with custom training sessions you can share, schedule, and enjoy on your own terms. Ideal for: Expecting moms looking for safe, empowering workouts New moms wanting to rebuild strength with baby by their side Women ready to level up their fitness in a supportive community ## Why Choose Personal Training This Summer? Flexible Scheduling: Book sessions when it fits your life—no more missing out due to summer plans! Share the Experience: Split your 5- or 10-session package with between 2–6 friends. Motivate each other and save. Tailored to You: Whether you’re prenatal, postpartum, or building strength, our expert trainers design sessions for your unique goals. Private, Supportive Environment: Train in our sunlit studio or outdoors (weather permitting), with a focus on women’s wellness. Expert Guidance: Our certified trainers specialize in perinatal and women’s fitness, ensuring safe, effective workouts at every stage. ## Ready to make this your strongest, healthiest summer yet? Book your personal training package today! Private or semi-private options available. Split the cost with up to 6 friends for less cost and more fun. 1 person = $110 + HST / session 2 people = $55 + HST / person / session 3 people = $37 + HST / person / session 4-6 people = $31 + HST / person / session Take an additional 10% off when you purchase a package of 10 classes. ##### READY TO GET STRONG? ## HOW IT WORKS #### 1. Choose Your Package: 5-Session Bundle 10-Session Bundle #### 2. Form Your Group: Invite up to 4–6 friends to join you. (Perfect for moms’ groups or fitness buddies!) #### 3. Customize Your Schedule: Book sessions at times that work for your group—daytimes and evenings available. ## Meet Your Instructor (she/her) Pieta Griffith Passionate about women’s health and movement, Pieta brings compassion and an encouraging, nurturing spirit to her practice. At a young age Pieta suffered from asthma and this began her journey of learning the importance of breath work and movement and how these practices improve quality of life as a whole. Pieta has been a personal trainer for over 20 years with a focus on Pilates, mobility and strength. She is passionate about helping her clients find joy in movement and supporting them through their health and fitness journey. After the birth of her 2nd daughter, she began working in the field of Pre and Post natal, bringing a caring and core focused approach to her clients and classes. As Pieta moves into the age of perimenopause and menopause so to has her focus to understand the affects of hormonal health, cycle syncing and optimal training according to the many changing seasons of the female life. Pieta looks forward to connecting with you and welcomes your inquiries about how she can support you on the next steps of your health journey. ### Where is the class? Classes are held in our beautiful movement studio at 3093 Dundas Street West. Paid parking is available directly in front of the clinic on Dundas Street West and free parking is available on the neighbouring side streets. ### Can I split sessions with friends who aren’t current clients? Absolutely! Invite anyone you’d like—just let us know when you book. We'll reach out to them to welcome them and get them signed up. ### Can I pay with my health insurance? Unfortunately no. Personal training is not reimbursable through private health benefits. Some employers may have discretionary health spending coverage for fitness expenses. We can provide a detailed receipt for fitness classes but are not able to direct bill this expense. ### Can we bring our kids? Sure can! Kids are always welcome at Body Co and encouraged in our postnatal groups. We do however ask that parents are responsible for the safety of their children and that they are not disruptive to other clients using our services for medical treatment. ### What if I need to cancel? Life happens, we get it. You are always welcome to cancel or change an appointment with 36 hours notice by phone, text or email. Failure to provide adequate notice will result in the full charge of the appointment. Packages are valid for 3 months from the date of purchase. ### Are sessions suitable for all fitness levels? Yes! Each session is tailored to your group’s needs and goals. Small sized groups allow our instructors to make hands on modifications in real time so you can make progress safely while getting the most out of your workout. All rights reserved. --- title: "Group Personal Training - Intro Class" entity: "funnel" canonical_url: "https://www.bodycotoronto.com/group-personal-training/intro-class" markdown_url: "https://www.bodycotoronto.com/llms/funnel/group-personal-training/intro-class" lastmod: "2026-10-08T15:19:03.527Z" --- # Want to see what the fuss is about? Work out with our personal trainer for free . Did you know that muscle mass is one of the main predictors for longevity and health for women? So why are so many of us still relying on out of date cardio practices to stay fit? Studies show that women who regularly partake in strength training can expect: - Increased strength, energy & reduced aches and pains - Improved bone mineral density and more lean muscle mass - More efficient metabolism and digestion - Stronger core and pelvic floor - Improved body confidence and image Join our women's health focused personal trainer, Laura Gallagher, for an intro to personal training. Experience her curated blend of pelvic floor, core stability and resistance training designed to help women feel strong and confident in their bodies while optimizing their health and reducing pain and injury. It's about time you did something for YOU! Your future self will thank you. +1 416 572 0479 ### Join us for a free intro to our Female Focused Personal Training. Our next free trials are happening Thursday, February 23rd at 7 PM 3093 Dundas Street West Inside Body Co Health & Wellness ****This is an in-person class and will be limited to 6-8 participants**** Participants should come dressed in comfortable clothes and with a reusable water bottle. Registration for this class is on a first come first serve basis. --- title: "Partner Massage" entity: "funnel" canonical_url: "https://www.bodycotoronto.com/partner-massage" markdown_url: "https://www.bodycotoronto.com/llms/funnel/partner-massage" lastmod: "2026-10-08T15:19:04.211Z" --- # Body Co Health & Wellness Helping Busy Families Simplify Health (416) 572-0479 | info@bodycotoronto.com ### Partner Massage Workshop (90 minutes) Ideal for couples, friends and family members interested in learning how to effectively provide pain relief and promote relaxation through home massage techniques 90 minutes of interactive instruction and feedback from our Registered Massage Therapist, Roger Cullman Learn safe and effective massage techniques, partner assisted stretches, fascial release methods and homecare exercises All supplies + a take home gift included Access to after care instructions and videos to revisit at home techniques Someone you love has been carrying their stress in their shoulders for weeks, and you want to help but you're worried about pressing in the wrong spot. Or you leave your own massage loose and calm and wish someone at home knew how to keep it going. In 90 minutes with Roger, you'll practise the same techniques our clinical team uses, with his feedback the whole way through, so you can bring them home and use them on a Tuesday night. This Workshop May be Eligible for Reimbursement Through Private Benefits Clients submitting to insurance under Registered Massage Therapy benefits will receive an individualized receipt following the workshop. ## Partner Massage Workshop ## $269 /couple Save Our Spot Sunday, November 1 at 10:30 a.m. 3093 Dundas Street West Main Floor Move your body Relax your nervous system Renew your mind ## Benefits of Massage Massage Therapy is an evidence-based treatment that can improve many aspects of your health. Benefits of massage may include reduced muscle tension, improved circulation, stimulation of the lymphatic system, reduction of stress hormones, relaxation, increased joint mobility and flexibility, improved skin tone, improved recovery from soft tissue injuries and reduced anxiety and depression. ## Never Give A Bad Massage Again Participants will learn the following skills to incorporate safely into your home self-care routine. ### Soft Tissue Massage Learn safe and effective techniques to relieve pain and create and length and mobility in tight muscles. We will show you how to gauge pressure, correct direction and how to target stiff muscles and tendons. ### Fascial Release Fascia is the connective tissue that surrounds your muscles and when it remains tight your muscles can't expand. Learn how to effectively change the tension in this less elastic tissue. ### Partner Assisted Stretching Learn innovative ways to support your partner and deepen their stretch. This is a great way to connect post workout while at the same time preventing injury. ## WHAT PAST PARTICIPANTS HAVE HAD TO SAY JONATHAN FINNIGAN "My wife and I went to the therapeutic couples massage class led by Roger and left feeling wonderfully connected and relaxed. I would definitely recommend making some time to go for this workshop!" HARI AMARNATH "We did a partner massage workshop with Roger. It was just excellent. Learned some useful, practical techniques which I know we will benefit from for years to come!" ## Meet Your Instructor Roger Cullman Registered Massage Therapist Roger’s client-centred approach incorporates traditional Swedish massage techniques including deep tissue work to reduce your pain, increase your mobility and help you relax. Roger loves working with a wide variety of clients. He is an expert at alleviating aches and pains associated with poor ergonomics and enjoys working with pre- and post-natal clients, those with sport-related injuries, postural imbalances, post-concussion syndrome, tendonitis, scoliosis, TMJ disorders and headaches. Roger graduated from Canadian College of Massage and Hydrotherapy in Toronto in 2016. He is a member of good standing with the College of Massage Therapists of Ontario and the Registered Massage Therapy Association of Ontario. ## This Workshop is Limited to 6 Partner Groups Save My Spot ### If November 1st fills up, we'll open a second time for the waitlist. © 2026 All rights reserved --- title: "Pelvic Health Signup" entity: "funnel" canonical_url: "https://www.bodycotoronto.com/pelvic-health-signup" markdown_url: "https://www.bodycotoronto.com/llms/funnel/pelvic-health-signup" lastmod: "2026-10-08T15:19:04.335Z" --- ## LIVE MASTERCLASS: Learn From Pelvic Floor Physiotherapists & Body Co Founder , Melanie Sutherland! ## FREE WORKSHOP: ## Pelvic Health From Pregnancy To Parenthood Learn how to maintain a healthy pelvic floor to support pregnancy, assist labour and optimize recovery. #### May 15th, 2025 at 7:30 pm ## WHAT YOU WILL LEARN: #### Maintain a Strong Core Through Pregnancy #### Prepare Your Pelvic Floor for Labour & Delivery ### Optimize Your Pelvic Floor for Recovery Pregnancy comes with its own set of aches and pains but maintaining a strong core and a healthy pelvic floor can help to reduce symptoms including back and hip pain, pregnancy-related incontinence and positional pain. Lengthening and creating flexibility in the pelvic floor is essential to create space for the passage of your baby. We will teach you effective techniques to stretch and mobilize your pelvic floor in preparation for labour and delivery. Lifestyle and healthy habits have a huge impact on decreasing strain to our pelvic floor. You will learn the digestive, breathing and exercise evidenced based tips to reduce pressure on the pelvic floor and support postnatal healing. SECURE YOUR SPOT NOW ### Hi, I'm Melanie I've worked with a variety of clientele but have developed a true passion for working with both the expecting and postnatal women. Throughout my 20+ year career as an orthopaedic and pelvic health physiotherapist, I've had the pleasure of helping thousands of new mothers thrive as they transition into parenthood. I've built both a career and business around helping parents define pregnancy on their terms and understand to tools available to them for a truly healthy perinatal journey. Most importantly I am a mother myself. Through my own experience of high risk pregnancy and extensive postpartum recovery, I acutely understand the challenges new parents face in our current climate to find support through pregnancy and establish a community of peers and experts to support them pre- and postnatally. The combination of my professional and personal experience has uniquely positioned me to fill this gap and help more parents Thrive through pregnancy. SECURE YOUR SPOT NOW --- title: "Pelvic Health Signup - Signup Waitlist" entity: "funnel" canonical_url: "https://www.bodycotoronto.com/pelvic-health-signup/signup-waitlist" markdown_url: "https://www.bodycotoronto.com/llms/funnel/pelvic-health-signup/signup-waitlist" lastmod: "2026-10-08T15:19:03.840Z" --- # JOIN THE WAIT LIST - TRANSFORM YOUR HEART HEALTH IN JUST 5 DAYS - Join the Wait List for the 5 Days, 5 Ways Challenge . In less than one week, you'll be on the road to transform your heart health. ## CONSISTENCY BUILDS THE CANYON ##### SMALL, STRATEGIC DAILY ACTION CAN LITERALLY CHANGE YOUR LIFE ### THE JOURNEY OF A THOUSAND MILES BEGINS WITH A SINGLE STEP. CHINESE PROVERB JOIN THE CHALLENGE ## KNOWING WHERE TO START IS THE SINGLE BIGGEST CHALLENGE TO CHANGING YOUR HEALTH OVER THE NEXT 5 DAYS , YOU WILL: ### Valuable Pointers You'll receive valuable pointers for supporting your health even with a jam-packed personal schedule. ### Simple Steps You won't need to stress about what to do to transform your health. Our actionable step-by-step approach helps you every step of the way. ### Unlock The Why You'll be taught the powerful, yet simple explanations for each of the new habits you will be implementing so you can achieve lasting change. JOIN THE CHALLENGE #### FOR THE NEXT 5 DAYS, JOIN ME FOR SIMPLE, YET MEANINGFUL LIFESTYLE ADJUSTMENTS THAT WILL QUITE LITERALLY CHANGE YOUR LIFE. - Check your inbox for an email with all the challenge details. It should arrive in a few minutes! - ​Add the challenge dates and times to your calendar and plan for 5-10 minutes each day . - ​Join my private Facebook Community so you can ask your questions and connect with others along your journey. ### HI, I'M INSERT NAME A bit about you. Why should they trust you, explain your authority and why they should listen to your point of view. Show them that you are relatable, real and can help them achieve their goals. This section does not have to be super long. Just enough to showcase you are a real person and explain your mission. Lorem ipsum dolor sit amet, et duo vero viris omnesque, te nam debet mucius iisque. Vidisse abhorreant id his, iudico laudem eos eu. Vivendo electram iudicabit qui id, no ius veniam graecis, eu nulla splendide vix. Mentitum percipitur deterruisset ne has, at ius odio quidam placerat. Lorem ipsum dolor sit amet, et duo vero viris omnesque, te nam debet mucius iisque. Vidisse abhorreant id his, iudico laudem eos eu. ## BETTER HEALTH IS JUST 5-DAYS AWAY IT CAN MAKE THE DIFFERENCE YOU'VE BEEN WAITING FOR JOIN THE CHALLENGE --- title: "Perimenopause" entity: "funnel" canonical_url: "https://www.bodycotoronto.com/perimenopause" markdown_url: "https://www.bodycotoronto.com/llms/funnel/perimenopause" lastmod: "2026-10-08T15:19:03.723Z" --- ## Are you a woman in your late 30s to early 50s navigating perimenopause and experiencing symptoms of fatigue, brain fog, mood swings, and disrupted sleep? ## Join Dr. Margot Lattanzi, ND for a FREE MASTERCLASS: ## Perimenopause Made Simple Navigating Hormonal Shifts for Clarity, Calm, and Consistent Energy October 22, 2025 at 7 p.m. ## THIS WORKSHOP IS FOR YOU IF: You have been experiencing symptoms like fatigue, brain fog, mood swings, and disrupted sleep. You feel overwhelmed by hormonal changes and unsure how to address them effectively. You struggle with energy crashes, emotional instability, or a sense of losing control of your body. You are seeking practical, natural solutions to regain balance and feel more like yourself. You are interested in holistic approaches, including mind-body techniques and nervous system support. You are ready to take actionable steps to prevent fatigue and embrace calm, consistent energy. ## WHAT YOU WILL LEARN: ## 01 ### The Science Behind the Symptoms of Perimenopause ## 02 ### How to Identify The Triggers That Amplify Your Symptoms ### 03 ### Perimenopause Specific Guidance to Nourish Your Body & Reset Your Nervous System Dr. Margot, ND, will help you understand the normal hormonal shifts of perimenopause and the role nervous system plays in regulating energy, mood, and stress responses so you can connect the dots between what you are feeling and what is changing in your body. Learn how to track your energy crashes, mood swings and other perimenopausal symptoms to better identify the patterns and triggers that will allow you to change how you feel by better regulating your hormonal and nervous systems. Discover clinical practices to balance hormones with nutrition, supplements, and naturopathic approaches. You will also learn simple strategies for nervous system care to reduce overwhelm and supports overall balance. SECURE YOUR SPOT NOW ### Meet Dr. Margot, ND Dr. Margot Lattanzi is a Naturopathic Doctor and Acupuncture Provider on a mission to help women in perimenopause navigate hormonal shifts, prevent fatigue, and feel calm, energized, and balanced. Having experienced her own journey with hormonal imbalances and confusing symptoms, she knows how overwhelming it can feel—but also how transformative the right tools and strategies can be. Through her signature Hormone Cornerstone Method, Dr. Margot simplifies complex hormonal changes and provides practical, evidence-based solutions to help you reclaim your energy. Whether it’s through personalized nutrition, lifestyle guidance, herbal medicines, supplements or acupuncture, her approach focuses on sustainable results without the guesswork. Dr. Margot is board-certified in Naturopathic Medicine, with advanced training in hormone therapy, fertility, and women’s health. She believes that feeling better doesn’t have to be complicated or overwhelming—and that small, meaningful changes can lead to life-changing results. Outside the clinic, you’ll find Dr. Margot enjoying podcasts on long walks, nurturing her garden, or soaking up live music. She offers free discovery calls to help you take the first step toward feeling like yourself again --- title: "Perimenopause - Signup Waitlist" entity: "funnel" canonical_url: "https://www.bodycotoronto.com/perimenopause/signup-waitlist" markdown_url: "https://www.bodycotoronto.com/llms/funnel/perimenopause/signup-waitlist" lastmod: "2026-10-08T15:19:03.890Z" --- # JOIN THE WAIT LIST - TRANSFORM YOUR HEART HEALTH IN JUST 5 DAYS - Join the Wait List for the 5 Days, 5 Ways Challenge . In less than one week, you'll be on the road to transform your heart health. ## CONSISTENCY BUILDS THE CANYON ##### SMALL, STRATEGIC DAILY ACTION CAN LITERALLY CHANGE YOUR LIFE ### THE JOURNEY OF A THOUSAND MILES BEGINS WITH A SINGLE STEP. CHINESE PROVERB JOIN THE CHALLENGE ## KNOWING WHERE TO START IS THE SINGLE BIGGEST CHALLENGE TO CHANGING YOUR HEALTH OVER THE NEXT 5 DAYS , YOU WILL: ### Valuable Pointers You'll receive valuable pointers for supporting your health even with a jam-packed personal schedule. ### Simple Steps You won't need to stress about what to do to transform your health. Our actionable step-by-step approach helps you every step of the way. ### Unlock The Why You'll be taught the powerful, yet simple explanations for each of the new habits you will be implementing so you can achieve lasting change. JOIN THE CHALLENGE #### FOR THE NEXT 5 DAYS , JOIN ME FOR SIMPLE, YET MEANINGFUL LIFESTYLE ADJUSTMENTS THAT WILL QUITE LITERALLY CHANGE YOUR LIFE . - Check your inbox for an email with all the challenge details. It should arrive in a few minutes! - ​Add the challenge dates and times to your calendar and plan for 5-10 minutes each day . - ​Join my private Facebook Community so you can ask your questions and connect with others along your journey. ### HI, I'M INSERT NAME A bit about you. Why should they trust you, explain your authority and why they should listen to your point of view. Show them that you are relatable, real and can help them achieve their goals. This section does not have to be super long. Just enough to showcase you are a real person and explain your mission. Lorem ipsum dolor sit amet, et duo vero viris omnesque, te nam debet mucius iisque. Vidisse abhorreant id his, iudico laudem eos eu. Vivendo electram iudicabit qui id, no ius veniam graecis, eu nulla splendide vix. Mentitum percipitur deterruisset ne has, at ius odio quidam placerat. Lorem ipsum dolor sit amet, et duo vero viris omnesque, te nam debet mucius iisque. Vidisse abhorreant id his, iudico laudem eos eu. ## BETTER HEALTH IS JUST 5-DAYS AWAY IT CAN MAKE THE DIFFERENCE YOU'VE BEEN WAITING FOR JOIN THE CHALLENGE --- title: "Physiotherapy" entity: "funnel" canonical_url: "https://www.bodycotoronto.com/physiotherapy" markdown_url: "https://www.bodycotoronto.com/llms/funnel/physiotherapy" lastmod: "2026-10-08T15:51:55.481Z" --- # Helping Busy Families Simplify Health To live the extraordinary lives of their dreams. BOOK YOUR APPOINTMENT Body Co Toronto - [416-572-0479](tel:416-572-0479) ## Are you ambitious with big goals and you... Feel like time is limited with so much on your plate? Feel like you're putting yourself on the back burner? Want the best for you and your family's health? Want to build a strong, confident and resilient body? ## Do you want to make a change, but not sure where to start? Melanie Stevens Sutherland, Clinic Director As you move through your day it is easy to get frustrated and overwhelmed if your body does not feel right or like it did before. You may start to wonder if something went wrong or if you're going to be stuck like this forever. May we ease your mind a bit? The truth is, it IS really frustrating and overwhelming trying to keep up with your daily activities or go for a run only to feel like the pain is just too much and something is broken. YOU’RE NOT BROKEN & YOU’RE NOT ALONE. You just need the right guidance and support to get your body back to health again. We have the tools, experience and support that you need . We know that time is your most valuable resource. That is why we have curated a team of healthcare providers dedicated to exceeding the wellness needs of your entire family under one roof. We use holistic methods , recognizing that each person is their own individual and requires a unique approach addressing all aspects of lifestyle so you can get back to health again! ## Whole Body Services Include Manual Physiotherapy Pelvic Physiotherapy Paediatric Physiotherapy Registered Massage Therapy Vehicle Accident Rehabilitation Osteopathic Techniques Holistic Nutrition Naturopathic Medicine Chiropractors Movement Specialists ### "I was so grateful for this amazing experience at Body Co." ### Lianne Kim - Google Review ##### Are you limited on time? ## We are open 7 days a week. ### Time Crunch? With busy family activities keeping your schedule full it can be hard to prioritize health. That is why we are open 7 days a week. ### Supporting Others? We have services to support the whole family. From mom and baby to your kids in their teens looking to maintain health. ### Want to Relax? Sometimes you just need a little relaxation. We have the services to help reduce stress now and ease you into your health journey. BOOK YOUR APPOINTMENT One-On-One Care Based on the results of your assessment, we will create a personalized treatment plan. Virtual Options We can make a decision together to schedule your virtual or in-person visits. Private Rooms All treatment rooms at our clinic are private and always confidential between you and the practitioner. "There are so many physios in Toronto. Body Co. TRULY stands out." Sophia Ciniello - Google Review ## Join the FAMILIES who have experienced the RESULTS We know you are the kind of go-getter women that wants to feel alive again . In order to do that, you need to understand the source of your discomfort and pain. Chronic pain is common, but it is not normal! The problem is that mainstream and other sources spread outdated information that makes you feel like there is no hope. We see this being ingrained in the minds of too many women. We understand how it feels to think there is no options which is why we empower women everyday to free them from their pain. Here is how we do it: 1. You start by booking a YOUR FIRST APPOINTMENT. 2. We will discuss your treatment options and path to empowerment. 3. Then we can book you in for your additional appointments to continue on your new health journey. So, BOOK AND APPOINTMENT NOW . And in the meantime, you can relax knowing that you have options. You can stop feeling like you have lost hope and instead get ready for a life changing experience. BOOK YOUR APPOINTMENT ## Contact Us #### Email: info@bodycotoronto.com Phone: 416-572-0479 Address: Body Co. 3093 Dundas Street West Toronto, Ontario M6P 1Z9 Clinic Hours: Monday 8am - 7pm Tuesday 8am - 7pm Wednesday 8am - 7pm Thursday 8am - 7pm Friday 8am - 8pm Saturday 9am - 2pm Sunday 9am - 2pm --- title: "Postnatal Fitness" entity: "funnel" canonical_url: "https://www.bodycotoronto.com/postnatal-fitness" markdown_url: "https://www.bodycotoronto.com/llms/funnel/postnatal-fitness" lastmod: "2026-10-08T19:57:40.160Z" --- (416) 572-0479 | info@bodycotoronto.com # The Individualized Postnatal Fitness & Pelvic Health Guidance Every Mother Deserves Every mom deserves to feel confident and strong in her own skin. We know that happy, healthy moms have a better capacity to show up in motherhood. Join our certified postnatal Personal Trainer and Pelvic Health Physiotherapist for a curated 6-week class designed to help new moms build strength, reduce postpartum symptoms and find their community. Increase strength, energy & reduce stress Learn how to connect to your deep core & pelvic floor to reduce inconvenient postnatal symptoms Reduce symptoms of diastasis recti and avoid injury as you build strength Build a confident body image and appreciation for how your body can serve you as a mother Supportive, nurturing & uplifting community ## Why we're different from other postnatal exercise classes. Small Class Size 6 - Participants Our micro classes are small enough allow our instructor to make hands-on corrections and recommendations based on your individual symptoms yet just the right size and intimate environment to foster community. It also allows lots of rooms for babies to spread out and play while you enjoy some focused movement. Perinatal & Clinical Focus Certified Fitness & Health Professionals Our team has specialized certifications in perinatal fitness and healthcare. Our instructor & therapist have a deep understanding of the physiology and anatomy of pregnancy and are well equipped to make evidence-based exercise prescriptions and modifications. ## 5-Weeks of Postnatal Fitness & Pelvic Health $159.40 +HST Tuesdays at 11:00 am beginning November 17th, 2026. Early Bird pricing automatically applied until November 1st, 2026. Save Your Spot 50-minute workout Plus: 50% Off Pelvic Health Assessment ($100 savings) Complimentary Postnatal Meal Plan & Grocery Lists to Support Your Movement & Energy Share ## Participants will have access to our: Pelvic Floor Physiotherapist Paediatric Physiotherapist Naturopathic Doctor Osteopathic Manual Practitioner Perinatal Certified Movement Team ### MEET OUR ## PERINATAL HEALTH TEAM We are firm believers that the more you know, the better you can live. That is why our perinatal health team will be regular contributors to our Mom & Baby class. Participants can expect both informative and informal Q & A style time with our paediatric physiotherapist, pelvic health physiotherapists, naturopathic doctor and osteopathic manual practitioner. Come prepared with all of your questions. We've got answers. ### Nicole Newediuk Paediatric & Pelvic Floor Physiotherapist #### Dr. Margot Lattanzi, ND Doctor of Naturopathic Medicine #### Tara #### Campbell Orthopaedic & Pelvic Floor Physiotherapist #### Andrew Feshanets Osteopathic Manual Practitioner ### Where is the class? Classes are located at our in-clinic studio located at 3093 Dundas Street West. There is paid parking directly in front of the clinic on Dundas Street West and free parking on the adjacent side streets. ### What if I can't make a class? Classes are non-refundable however you are welcome to do one make-up class per session in any of our other classes pending availability. We are not able to carry over missed classes to another session. Simply call our team at (416) 572-0479 to book. ### What should I bring? We like simple so all you need to bring for yourself is comfortable clothes for movement and a re-usable water bottle. We provide yoga mats and all equipment. You may chose to bring a blanket and toys for your little one to enjoy. All rights reserved. --- title: "Postnatal Running" entity: "funnel" canonical_url: "https://www.bodycotoronto.com/postnatal-running" markdown_url: "https://www.bodycotoronto.com/llms/funnel/postnatal-running" lastmod: "2026-10-08T15:19:01.884Z" --- Body Co Health & Wellness Building Strong & Resilient Families bodycotoronto.com (416) 572-0479 # “Ready to Run After Baby?” Thinking about running after having a baby? Wondering if your body is truly ready to take that next step? Our expert pelvic health therapists have created a simple, evidence-based checklist to help you confidently decide if you’re ready to lace up and return to running—safely and successfully. ## Ready to Run Post Baby? Download Our Free Checklist We will not send spam ## What's Inside? The 11 key indicators every new mom should check before returning to running Guidance from pelvic health professionals who specialize in postpartum care Simple, actionable steps to help you protect your pelvic floor and prevent injury ## Why Download This Checklist? Avoid common postpartum pitfalls and setbacks Get peace of mind knowing you’re taking care of your body Support your long-term health and fitness goals with expert guidance ## Don’t guess—know for sure! Download your free “Ready to Run After Baby?” checklist and start your postpartum running journey with confidence. Get My Free Checklist © 2025 All rights reserved --- title: "Postpartumrecovery" entity: "funnel" canonical_url: "https://www.bodycotoronto.com/postpartumrecovery" markdown_url: "https://www.bodycotoronto.com/llms/funnel/postpartumrecovery" lastmod: "2026-10-08T15:19:04.430Z" --- DOWNLOAD OUR FREE # Postpartum Recovery Kit The Ultimate Checklist of Postpartum Tools to Optimize Recovery, Increase Comfort and Decrease Postnatal Pain. We will not send spam YOUR ULTIMATE POSTPARTUM HEALING CHECKLIST ## ALL THE TOOLS YOU NEED TO HELP YOU HEAL ### In this guide you will learn The products we recommend daily in our perinatal focused clinical practice The clinical and evidence based rationale for our recommendations Our favourite brands that we don't just recommend to our clients but also use personally How to prepare for a recovery focused on decreased pain and increased function so you can start to enjoy parenthood more quickly ## Build Your Postpartum Recovery Kit Today DOWNLOAD OUR FREE GUIDE --- title: "Prenatal Fitness" entity: "funnel" canonical_url: "https://www.bodycotoronto.com/prenatal-fitness" markdown_url: "https://www.bodycotoronto.com/llms/funnel/prenatal-fitness" lastmod: "2026-10-08T19:56:16.062Z" --- (416) 572-0479 | info@bodycotoronto.com # The Individualized Prenatal Fitness & Pelvic Health Guidance Every Mother Deserves Every mom deserves to feel confident and strong in her own skin. We know that happy, healthy moms have a better capacity to show up in motherhood and that starts during pregnancy. Join our certified perinatal Personal Trainer for our signature blend of prenatal strengthening, Pilates, pelvic floor training and mindfulness designed to make pregnancy more comfortable, prepare you for labour and delivery and improve recovery outcomes. Support healthy prenatal weight gain Strengthen joints to minimize discomfort from relaxin associated laxity Strengthen and lengthen the pelvic floor to reduce the incidence of tearing and episiotomy Build a strength and stamina to support your labour and delivery Supportive, nurturing & uplifting community ## Why we're different from other pregnancy exercise classes. Small Class Size 6 - Participants Our micro classes are small enough allow our instructor to make hands-on corrections and recommendations based on your individual symptoms yet just the right size and intimate environment to foster community. It also allows lots of rooms for babies to spread out and play while you enjoy some focused movement. Perinatal & Clinical Focus Certified Fitness & Health Professionals Our team has specialized certifications in perinatal fitness and healthcare. Our instructor & therapist have a deep understanding of the physiology and anatomy of pregnancy and are well equipped to make evidence-based exercise prescriptions and modifications. ## 5-Weeks of Prenatal Fitness & Pelvic Health $160.70 +HST Mondays at 6:30 p.m. Beginning November 16th, 2026. Early bird pricing is applied at checkout through November 1st, 2026. 60-minute workout Plus: 50% Off Pelvic Health Assessment ($100.00 savings) Complimentary Prenatal Meal Plan & Grocery Lists to Support Your Movement & Energy Bonus product guide for postnatal healing Share ## Meet Lucy (she/her) With 15 years of experience as a competitive athlete, Lucy has a life-long passion for movement and health. As a recent graduate from Canada’s leading undergraduate kinesiology program at the University of Toronto, Lucy takes a unique approach to marrying evidence-based methods with years of personal experience. Lucy believes fitness and physical activity are medicine for both the mind and body and brings a positive and energetic approach to every session. [M B Postnatal Fitness](https://www.bodycotoronto.com/postnatal-fitness-m-b-postnatal-fitness) Lucy has significant experience in strength training and believes it is a critical part of the maintenance of women’s health. Lucy’s balance of yoga and pilates-focused body weight exercise with resistance training creates a dynamic workout that leaves clients feeling challenged, engaged and strong. Lucy believes exercise should be accessible for everyone, and is excited to find the right program for you. Lucy is a pre and postnatal certified fitness instructor. Her attention to detail combined with her in depth understanding of anatomy and physiology makes her uniquely positioned to help expecting parents meet their fitness goals in a safe and meaningful movement practice. ### MEET OUR ## PERINATAL HEALTH TEAM Need a little extra help to support your pregnancy journey? Our classes are informed by evidence and supported by our clinical team. If at any point during your journey you need a little extra care, our team of health care professionals are here to support your health, assist with modifications or help manage your symptoms. Individual appointments can be booked through our [website](/home) or by calling our team at [(416) 572-0479](tel:(416) 572-0479). ### Nicole Newediuk Paediatric & Pelvic Floor Physiotherapist #### Dr. Margot Lattanzi, ND Doctor of Naturopathic Medicine #### Tara #### Campbell Orthopaedic & Pelvic Floor Physiotherapist #### Andrew Feshanets Osteopathic Manual Practitioner ### Where is the class? Classes are held in our beautiful movement studio at 3093 Dundas Street West. Paid parking is available directly in front of the clinic on Dundas Street West and free parking is available on the neighbouring side streets. ### What if I can't make a class? Classes are non-refundable however you are welcome to do one make-up class per session in any of our other classes pending availability. Simply call our team at (416) 572-0479 to book. ### What should I bring? Come prepared to class in comfy clothes for movement, a reusable water bottle and indoor running shoes (optional - bare feet are fine too). We provide everything else including yoga mats. All rights reserved. --- title: "Prenatal Fitness - Checkout" entity: "funnel" canonical_url: "https://www.bodycotoronto.com/prenatal-fitness/checkout" markdown_url: "https://www.bodycotoronto.com/llms/funnel/prenatal-fitness/checkout" lastmod: "2026-10-08T19:56:26.754Z" --- # Prenatal Fitness Support Pregnancy, Prepare for Delivery, Optimize Recovery --- title: "Psychotherapy" entity: "funnel" canonical_url: "https://www.bodycotoronto.com/psychotherapy" markdown_url: "https://www.bodycotoronto.com/llms/funnel/psychotherapy" lastmod: "2026-10-08T15:19:04.371Z" --- # Helping Busy Families Simplify Mental Health To live the extraordinary lives of their dreams. BOOK YOUR APPOINTMENT Body Co Toronto - [416-572-0479](tel:416-572-0479) ## Have the last few years challenged you and left you... Feeling overwhelmed and emotionally exhausted? Feeling like you're putting your mental health on the back burner? Constantly feeling stressed, anxious or loosing sleep? Wanting to build a stronger relationships both with yourself and others? ## Do you want to make a change, but not sure where to start? Studies show that 1/3 people will experience trauma or mental health challenges in their lifetime. Rates of depression, anxiety and overwhelm are at a global all time high and without the right resources and help, it is easy to feel alone as you try to manage your mental and emotional health. May we ease your mind a bit? The truth is, it IS really frustrating and overwhelming to try and manage your mental health without professional intervention and the right support team. YOU’RE NOT BROKEN & YOU’RE NOT ALONE. Our Social Workers and Psychotherapists are here to meet you where you are, without judgement or stigma. We have the tools, experience and support that you need . We know how important it is for you to have an unbiased and safe space where you are free to focus on yourself. Our mental health team draws from the fields of both Social Work and Psychotherapy and takes a trauma informed approach. Our practice is warm and approachable and we treat our clients like human beings and not patients. Our style of therapy focuses on personal growth, and strongly advocates for clients to reach their full potential. ## Social Work / Psychotherapy Can Address Anxiety Overwhelm & Burnout Depression Dysfunctional Relationships Postnatal Trauma Postpartum Depression / Anxiety Low Self Esteem Body Image Life Transitions Trauma ### "I was so grateful for this amazing experience at Body Co." ### Lianne Kim - Google Review ##### Are you limited on time? ## We are open 7 days a week. ### Time Crunch? With busy family activities keeping your schedule full it can be hard to prioritize health. That is why we are open 6 days a week. ### Supporting Others? We have services to support the whole family. From mom and baby to your kids in their teens looking to maintain health. ### Want to Relax? Sometimes you just need a little relaxation. Our manual and body work services compliment our mental health team to help reduce stress and improve health. BOOK YOUR APPOINTMENT One-On-One Care Based on the results of your assessment, we will create a personalized treatment plan. Virtual Options We can make a decision together to schedule your virtual or in-person visits. Private Rooms All treatment rooms at our clinic are private and always confidential between you and the practitioner. "I'm finally getting the help I need. I wish I would have given myself these tools years ago." Susan Tyrell - Jane Review ## Join the CLIENTS who have experienced the RESULTS We know you are the kind of high achiever that wants to feel alive again . In order to do that, you need to tools and solutions to prioritize your mental health. Mental health challenges are common, but that does not mean you need to accept them as normal! Traditionally mental health has been stigmatized resulting in too many people under reporting their concerns or failing to get the important health they deserve. We understand how it feels to think there are no options which is why we empower our clients everyday with strategies and solutions so you can stop feeling stuck. Here is how we do it: 1. You start by booking a YOUR FIRST APPOINTMENT. 2. We will discuss your treatment options and path to empowerment. 3. Then we can book you in for your additional appointments to continue on your new health journey. So, BOOK AND APPOINTMENT NOW . And in the meantime, you can relax knowing that you have options. You can stop feeling like you have lost hope and instead get ready for a life changing experience. BOOK YOUR APPOINTMENT ## Contact Us #### Email: info@bodycotoronto.com Phone: 416-572-0479 Address: Body Co. 3093 Dundas Street West Toronto, Ontario M6P 1Z9 Clinic Hours: Monday 8am - 7pm Tuesday 8am - 7pm Wednesday 8am - 7pm Thursday 8am - 7pm Friday 8am - 8pm Saturday 9am - 2pm Sunday 9am - 2pm --- title: "Rest Renew" entity: "funnel" canonical_url: "https://www.bodycotoronto.com/rest-renew" markdown_url: "https://www.bodycotoronto.com/llms/funnel/rest-renew" lastmod: "2026-10-08T15:19:02.256Z" --- Body Co Health & Wellness Helping Busy Families Simplify Health (416) 572-0479 | info@bodycotoronto.com # The Most Amazing Gift We Can Give Others is Our Best Selves Join us for the opportunity to rest & renew during the busiest time of the year. ### Rest & Renew Workshop (75 minutes) 30 Minutes of Restorative Yoga led by Amanda Caskie Full Body Acupuncture with Dr. Margot Lattanzi, Naturopathic Doctor 30 Minute Candle Lit and Sound Accompanied Meditation Tea Station & Take Home Detox Gift We've designed this workshop with the intention of providing a few precious moments of rest and grounding at the busiest time of year. Our purpose is to refill your cup and give you the tools renew your energy. This Workshop May be Eligible for Reimbursement Through Private Benefits Clients submitting to insurance under naturopathic benefits will receive an individualized receipt following the workshop. ## $99 /person ## $180 /couple ## Our current class is full ## Join our waitlist to be the first to know about our next offering Join Our Waitlist 3093 Dundas Street West Main Floor Move your body Relax your nervous system Renew your mind ## New to Acupuncture? Acupuncture is an evidence-based treatment rooted in both Traditional Chinese and Western Medicine. Benefits of acupuncture may include; decreased pain, decreased stress and anxiety, improved sleep and digestion among others. Our naturopathic doctor will do an intake to make sure you are appropriate for this treatment, explain the procedure and be present throughout the treatment. ## Meet Our Practitioners Amanda Caskie Yoga & Group Fitness instructor Amanda found yoga and resonated so much with the discipline of breath, focus and movement that she was inspired to become a certified yoga teacher and share its benefits with others. Her extensive sports background, infused with her new found grounding with yoga, guided her to continue creating community around movement and its magic. Amanda is Yoga, SAOR and Reiki trained and certified. She is honoured to guide people through movement in a safe and supportive environment. You will experience safe movement delivered with compassion, support and encouragement in her classes. Dr. Margot Lattanzi, ND Doctor of Naturopathic Medicine Dr. Margot Lattanzi is a Naturopathic Doctor and Acupuncture Provider who is passionate about working with women and their families to help them make small changes and achieve dramatic shifts in their health and wellness journey. Her goal is to optimize your lifestyle by meeting you where you are at today. She is confident our bodies have the innate power to heal themselves given the right support and environment and works with her patients to find the contributing factors and root causes to their concerns. ## This Workshop is Limited to 8 Participants Save My Spot ### Additional workshops may be opened on based waitlist demand. © 2022 All rights reserved --- title: "Summer Cleanse Recipe Book" entity: "funnel" canonical_url: "https://www.bodycotoronto.com/summer-cleanse-recipe-book" markdown_url: "https://www.bodycotoronto.com/llms/funnel/summer-cleanse-recipe-book" lastmod: "2026-10-08T15:19:03.590Z" --- # Fuel Up. Feel Fresh. Your Free Summer Cleanse Recipe Book A vibrant, food-first recipe collection built for high-capacity Toronto women ready to feel lighter and more like themselves after a season of barbecues and patio nights. Real ingredients, real flavor, zero restriction. Created by Melissa Cosentino, CNP Nutrition Expert & Collaborative Practitioner at Body Co. ## Grab Your Free Copy Now Drop your details below and we'll send your fresh, flavor-packed recipe collection straight to your inbox, ready to cook tonight. We value your privacy. Unsubscribe at any time. ## Ingredients That Fuel Your Freshest Summer Yet Eating well shouldn't feel clinical or complicated. This guide is built around vibrant, real-food ingredients, the kind that bring lightness back to your plate and help you feel like yourself again after a season of indulgence. Crisp, Cleansing Greens Cabbage and kale bring a fresh, garden-forward lift to every plate and a satisfying crunch to every bite. Vitality-Packed Berries Juicy, antioxidant-rich berries that satisfy your sweet tooth while adding natural vitality to your day. Fiber-Rich Foods Flaxseed and whole foods that support smooth, everyday digestion, so you feel light instead of weighed down. ## Fresh, feel-good nutrition for modern, high-capacity life. Melissa Cosentino is a Certified Nutritional Practitioner (CNP) at Body Co. Toronto. She believes eating well should feel exciting, not restrictive, and that real food is the fastest way back to feeling like yourself. Whether you're balancing work, navigating pregnancy, or running a busy household, Melissa's food-first approach is about adding vitality to your plate, not taking joy away from the table. At Body Co., our collaborative team of physiotherapists, chiropractors, osteopaths, and clinicians work hand-in-hand to support your entire health journey, from pelvic floor rehabilitation to pediatric guidance, all under one welcoming roof. ## Claim Your Free Copy and Feel Fresh This Summer Join thousands of Toronto families who trust Body Co. for real, feel-good nutrition. Grab your free copy and start fueling your freshest summer yet. Get the Free Recipe Book Your guide will be sent immediately to the email address provided above. --- title: "Summer Cleanse Recipe Book - Thank You" entity: "funnel" canonical_url: "https://www.bodycotoronto.com/summer-cleanse-recipe-book/thank-you" markdown_url: "https://www.bodycotoronto.com/llms/funnel/summer-cleanse-recipe-book/thank-you" lastmod: "2026-10-08T15:19:03.689Z" --- # Your guide is on its way to your inbox. Check your email in the next 5 to 10 minutes for your copy of the Summer Cleanse Recipe Book. Be sure to check your promotions or spam folder if it doesn't land in your main inbox shortly. MEET YOUR NUTRITIONIST Compiled by Melissa Cosentino, CNP , this guide highlights Body Co. Toronto’s clinical, food-first philosophy. We focus on practical, therapeutic food choices that naturally support digestive comfort, hormonal rhythm, and sustained physical energy — without resorting to restrictive rules. Proudly serving families across Toronto with proactive, evidence-based allied healthcare for over 10 years. ## Ready for Personalized Health Advice? While recipe guides provide a wonderful baseline, lasting health stems from personalized care. We invite you to book a complimentary 15-minute phone consultation with Melissa to discuss your current digestion, hormonal changes, and health goals, entirely obligation-free. - Compassionate & Collaborative We skip restrictive rules and instead focus on what your body actually needs to restore balance. - Flexible Toronto & Virtual Appointments Choose an in-person session in our family-friendly Toronto clinic or video consultation from home. - Targeted Health Action Explore root causes of persistent fatigue, bloating, heavy periods, or postpartum nutritional depletion. Book Your 15-Min Discovery Call Real-time online scheduling available via Jane App. Select Melissa Cosentino, CNP to secure your spot. --- title: "Summer Recipe Guide" entity: "funnel" canonical_url: "https://www.bodycotoronto.com/summer-recipe-guide" markdown_url: "https://www.bodycotoronto.com/llms/funnel/summer-recipe-guide" lastmod: "2026-10-08T15:19:04.625Z" --- # Delicious and Healthy Practitioner Approved & Loved Recipes Enjoy a collection of tried and tested recipes from our collective of health conscious practitioners. These recipes are fresh, family-friendly and celebrate the flavours of the season. @bodycotoronto ## Celebrate the Summer With Some of Our Team's Favourite Recipes We'll send you recipes and health tips, not nonsense. Unsubscribe whenever you want. --- title: "Womens Pt" entity: "funnel" canonical_url: "https://www.bodycotoronto.com/womens-pt" markdown_url: "https://www.bodycotoronto.com/llms/funnel/womens-pt" lastmod: "2026-10-08T19:56:55.741Z" --- (416) 572-0479 | info@bodycotoronto.com # Women's Strength Training A curated blend of pelvic floor, core stability and resistance training designed to help women feel strong and confident in their bodies while optimizing their health and reducing pain and injury. Benefits may include: Increased strength, energy & reduced aches and pains Improved bone mineral density and increased lean muscle mass Connect and support your core and pelvic floor during exercise Feeling confident and strong in your body ## Why we're different from other group strengthening classes. Small Class Size 8 Participant Maximum Our micro classes are small enough allow our instructor to make hands-on corrections and recommendations based on your individual symptoms yet just the right size and intimate environment to foster community. At a fraction of the cost of individualized personal training, they are a great way to get personalized exercises without the expense of one on one training. Evidence-Based & Clinically Focused Certified Fitness & Health Professionals Our team has specialized certifications in perinatal fitness, women's health and core rehab making us uniquely qualified to help women build strength . Our personal trainers have advanced education in physiology and anatomy equipping then to make evidence-based exercise prescriptions. In addition they are supported by our full healthcare team. ## Session Pricing: $159.40 +HST Weekly / $303.10 +HST Twice Weekly Classes begin the week of November 16th, 2026. All sessions run 5 weeks. Early bird pricing is applied at checkout through November 1st, 2026. Save Your Spot Class Options: Mondays 7:30 PM with Lucy Tempest Tuesdays and Thursdays 12:30 PM with Pieta Griffiths Saturdays 9:30 AM with Lucy Tempest BONUS: **All participants will receive a custom meal plan and grocery lists to optimize strength gains and promote recovery.** Share ## Meet Your Instructors (she/her) Lucy Tempest Lucy’s journey in movement began very early in life. As a competitive artistic (formerly synchro) swimmer for 15 years, Lucy has first hand experience in how powerful quality training can be, as well as the importance of setting proper foundations. This philosophy has been at the forefront of Lucy’s coaching career, in hopes that her athletes will not suffer the same chronic injuries that she saw and dealt with as an athlete. Lucy employs mindful movement practices, as well as kinesiological principles of muscle balance to promote recovery and prevent aggravation of existing injuries. After dealing with her own struggles related to hormone imbalance and cyclical fluctuations, Lucy has a keen interest in the role of exercise in women’s health. Her academic knowledge, combined with years of experience working with female athletes, lays a strong foundation for the use of exercise as medicine for women of all ages. Lucy is currently studying to become a naturopathic doctor where she hopes to specialize in women’s health and maternal care. Lucy also has significant experience in strength training and believes it is a critical part of the maintenance of women’s health. Lucy’s balance of yoga and pilates-focused body weight exercise with resistance training creates a dynamic workout that leaves clients feeling challenged, engaged and strong. Lucy believes exercise should be accessible for everyone, and is excited to find the right program for you. Pieta Griffith Passionate about women’s health and movement, Pieta brings compassion and an encouraging, nurturing spirit to her practice. At a young age Pieta suffered from asthma and this began her journey of learning the importance of breath work and movement and how these practices improve quality of life as a whole. Pieta has been a personal trainer for over 20 years with a focus on Pilates, mobility and strength. She is passionate about helping her clients find joy in movement and supporting them through their health and fitness journey. After the birth of her 2nd daughter, she began working in the field of Pre and Post natal, bringing a caring and core focused approach to her clients and classes. As Pieta moves into the age of perimenopause and menopause so to has her focus to understand the affects of hormonal health, cycle syncing and optimal training according to the many changing seasons of the female life. Please note that Lucy Tempest is teaching this session's Monday and Saturday classes, and Pieta Griffiths is teaching the Tuesday and Thursday classes. ### Where is the class? Classes are held in our beautiful movement studio at 3093 Dundas Street West. Paid parking is available directly in front of the clinic on Dundas Street West and free parking is available on the neighbouring side streets. ### What if I can't make a class? Classes are non-refundable however you are welcome to do one make-up class per session in any of our other classes pending availability. Simply call our team at (416) 572-0479 to book. ### What should I bring? Come prepared to class in comfy clothes for movement, a reusable water bottle and indoor running shoes (optional - bare feet are fine too). We provide everything else including yoga mats. All rights reserved. --- title: "Womens Pt - Intro Class" entity: "funnel" canonical_url: "https://www.bodycotoronto.com/womens-pt/intro-class" markdown_url: "https://www.bodycotoronto.com/llms/funnel/womens-pt/intro-class" lastmod: "2026-10-08T15:19:03.153Z" --- # Want to see what the fuss is about? Work out with our personal trainer for free . Did you know that muscle mass is one of the main predictors for longevity and health for women? So why are so many of us still relying on out of date cardio practices to stay fit? Studies show that women who regularly partake in strength training can expect: - Increased strength, energy & reduced aches and pains - Improved bone mineral density and more lean muscle mass - More efficient metabolism and digestion - Stronger core and pelvic floor - Improved body confidence and image Join our women's health focused personal trainer for an intro to personal training. Experience a curated blend of pelvic floor, core stability and resistance training designed to help women feel strong and confident in their bodies while optimizing their health and reducing pain and injury. It's about time you did something for YOU! Your future self will thank you. +1 416 572 0479 ### Join us for a free intro to our Female Focused Personal Training. 3093 Dundas Street West Inside Body Co Health & Wellness ****This is an in-person class and will be limited to 6-8 participants**** Participants should come dressed in comfortable clothes and with a reusable water bottle. Registration for this class is on a first come first serve basis. --- title: "10 Daily Habits to Help You Reset Your Health This September" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/10-daily-habits-to-reset-your-health" markdown_url: "https://www.bodycotoronto.com/llms/blog/10-daily-habits-to-reset-your-health" lastmod: "2021-09-02T11:20:00.000Z" --- September is here! Summer always seems to come and go so quickly, and we need to soak up every last moment of it. Likely routines are off and there is a feeling of ease about the days. I love summer, but there is something about the routine of September that is nice to fall back into. I think of September as “new year”, a real opportunity for change. This is a great time of year to take the time to reset and implement or reintroduce healthy habits. We want to ensure they are sustainable as that is what will bring you good health for the long term. However we don’t want to make sweeping promises to ourselves to “eat healthy” or “exercise more”? These are so broad that it becomes very hard to stick to – the thought can be overwhelming and there is limited focus. Small changes daily really do add up to better health for you for life. Making these habits part of your daily life and not just a resolution is what will keep you doing it for years to come. Instead of saying “I will eat healthier” be specific and say “I will eat greens everyday”, “I will remove added sugars”. A very clear goal is much easier to stick to and evaluate your progress on a daily basis. I also recommend basing your goals on your worst day. What can you do on the day that you have to work, and get two kids to different activities at night? What do you have time for? Set yourself up for that and you will be able to succeed. So many people set themselves up for a “perfect” day and that just isn’t the reality of life, you need to be able to stick with it on those busy, crazy, regular life days. Here are 10 daily habits I would suggest implementing to set yourself up for better health. Start with lemon water Eat at least 3 cups of greens Always have protein available for when you are short on cooking time Eat 3 meals and 1 snack daily Move your body Drink 2-3L of water each day Ensure you are getting 35 grams of fiber Close the kitchen by 7pm Write down 3-5 things you are grateful for each day Get 7-9 hours of sleep each night Depending on where you are on your health journey perhaps you pick one and start there. Once it has been established add on. Repeat daily and you will be well on your way to better health! Allison Madigan , Holistic Nutritionist Allison graduated from Queen’s University with a BAH in Economics and started a career in the marketing world. Nutrition and wellness were always at the forefront of her thoughts. After 15 years in the industry she decided that it was time to follow her passion and go back to school. She took a leap of faith, resigned from work, enrolled at the Edison Institute of Nutrition and hasn’t looked back. She has been working in the field for 2 years now and loving it. She has a strong belief in the power of food and proper nutrition to keep us healthy and prevent disease. Her mission is to empower people to make healthy and mindful decisions for themselves to achieve their optimal health and wellness. Allison has a keep interest in hormone balance, food sensitivities, stress and digestive health. She works with her clients to formulate a plan that will work for them. Her plans will include diet modifications, lifestyle and supplements suggestions as well as some mindset work. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "10 Ways to Manage Your Anxiety" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/10-ways-to-manage-your-anxiety" markdown_url: "https://www.bodycotoronto.com/llms/blog/10-ways-to-manage-your-anxiety" lastmod: "2020-07-29T18:39:00.000Z" --- 1 in 5 Canadians will deal with a mental health issue by time they are 40. 5% of Canadians suffer from anxiety 8% suffer from major depression 63% of people say they suffer from stress Both stress and anxiety are on the rise with COVID-19 and there are predictions for much higher depression rates as a result. I have suffered from anxiety for as long as I can remember. As a little girl my grandmother bought me “worry dolls” to put under my pillow at night and take away my worries. At times it has been debilitating and at other times it is just silent in the background waiting to emerge. I know I am not alone in this struggle so thought I would share my top 10 tips on how best to manage anxiety. - Sleep – Getting enough good quality sleep is key to managing anxiety. When we aren’t getting enough quality sleep we can’t show up as our best selves, and the anxiety becomes harder to manage when exhausted. Keeping yourself on a schedule where you go to bed and wake up at the same time everyday, including weekends. Many people get insomnia with their anxiety, if that’s the case this component of sleep routine and sleeping in a dark, quiet room is essential. - Regular Exercise – Exercise has been shown time and time again to help with anxiety and stress. It has proven to be an amazing outlet for me personally. I feel so much better when I move my body. Daily movement is key – jogging, weight lifting, classes. Whatever you like best. Keep in mind that certain more intense types of exercise ie) marathon training or strenuous exercise like cross-fit actually raises your cortisol levels. Cortisol is your stress hormone, so if you are suffering from anxiety you will want to avoid this type of exercise. - Get outside – Being in nature is so good for our souls. If you are feeling anxious and can get outside for a walk you will notice that you will often start to feel better. Focus on what you see, hear, smell and touch – it is very grounding and brings you out of your head and into the present moment. - Breathing techniques – If you feel yourself getting anxious try a breathing exercise. One I love is slowly breathing in for a count of 4, holding that breathe for a count of 4, and then slowly letting it go for a count of 4. Repeat. You should find that your system starts to slow down almost immediately as you reset your nervous system. - Avoid dietary triggers – Caffeine and alcohol are common triggers that should be avoided or at least minimized. It is also worth exploring whether there are other foods/beverages that affect you individually. I highly recommend doing an elimination diet with people I work with and then we work through a reintroduction to see if certain foods are exasperating symptoms. For me personally, food has a huge impact on my anxiety. - Journalling – Sitting down with a journal and just free writing can be very therapeutic. Doing this for 5 minutes a day can have a great impact on your life. Write whatever comes to mind with no editing or judgement – it really helps get your emotions out and perhaps help you uncover what might be causing the anxiety at that time. - Meditation – This has always been hard for me, but I keep trying to find what works fro me. When I do it regularly I do find there to be a great impact on my overall stress levels. I need support when I meditate and am currently trying out the Headspace app and finding it very easy to do consistently and like the format of it. - Essential Oils – I started using DoTerra essential oils about a year ago now. The impact they have had on many areas of my life have been profound. I now have oils that I reach to if I feel anxiety creeping in. One of my favourites is Copaiba, a drop on the roof of my mouth a few times a day has really helped. - Supplements – There are many great supplements out there specifically formulated to help anxiety and recommendations are made based on the individual patient. Some general recommendations that help anxiety are B-complex vitamins, probiotics, omega-3s, and magnesium biglysinate. - Daily joy – Finding activities that are truly for you that take you out of your head are going to help so much. Make a list of 10 things that bring you joy, they can be very simple like having a cup of coffee, walk with your spouse, reading a book, yoga class. Commit to doing 2-3 things off your list each day. Increasing joy in your daily life will help reduce the anxiety. I hope that you find some of these to be useful. There is no quick fix to anxiety, but hopefully you can start implementing some of these tools in your daily life to help when it all becomes too much. If you have any specific questions I would love to hear from you so please reach out! Allison Madigan, Holistic Nutritionist Allison graduated from Queen’s University with a BAH in Economics and started a career in the marketing world. Nutrition and wellness were always at the forefront of her thoughts. After 15 years in the industry she decided that it was time to follow her passion and go back to school. She took a leap of faith, resigned from work, enrolled at the Edison Institute of Nutrition and hasn’t looked back. She has been working in the field for 2 years now and loving it. She has a strong belief in the power of food and proper nutrition to keep us healthy and prevent disease. Her mission is to empower people to make healthy and mindful decisions for themselves to achieve their optimal health and wellness. Allison has a keep interest in hormone balance, food sensitivities, stress and digestive health. She works with her clients to formulate a plan that will work for them. Her plans will include diet modifications, lifestyle and supplements suggestions as well as some mindset work. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "12 “Silly” Questions You Will Want to Know the Answers to Before Your Pelvic Floor Exam" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/12-silly-questions-you-will-want-to-know-the-answers-to-before-your-pelvic-floor-exam" markdown_url: "https://www.bodycotoronto.com/llms/blog/12-silly-questions-you-will-want-to-know-the-answers-to-before-your-pelvic-floor-exam" lastmod: "2019-08-20T17:16:00.000Z" --- I was recently asked to sit on a panel about pelvic floor and in preparation for the event I was asked what kind of topics women would most want to discuss. I knew what I wanted to discuss immediately. I want to talk about why we don’t talk about pelvic floor. In Europe, pelvic floor is a regular part of the medical system, not a distant cousin of healthcare we hide in the shadows. In France, women automatically receive 8 to 10 pelvic floor sessions postnatally as part of their subsidized healthcare system. In Britain, surgeons will not perform any type of abdominal or pelvic surgery until clients have undergone a course of conservative pelvic floor physiotherapy first. In modest Canada however, we are just starting to talk about these things and in most cases it is in hushed conversations with close friends, not as part of our regular medical discourse. Most of my clients are being referred from friends and colleagues but only a handful are being referred from well-informed and proactive medical doctors. I myself have two children and neither of my obstetricians, despite being excellent practitioners, even mentioned pelvic floor therapy as an option for postpartum recovery. It is no wonder we are not seeing nearly the number of women and men who actually are in desperate need of our services. The research in support of pelvic health is excellent. We know we can make a significant impact on symptoms like incontinence, chronic pain and prolapse. However, without normalizing the conversation, many clients still don’t even understand it is an option. If we are going to make pelvic floor therapy more accessible, we actually need to talk about it in a way that is neither embarrassing or shameful. That being said, many of the clients who actually make it to my door still have reservations. They are still bashful and often still have questions, many of which they feel are too silly to ask. So let’s get rid of the barriers. Let’s ask the silly questions (which are never actually silly) so you can feel better informed and more at ease about making one of the best health decisions you can make today. Here are some of the not-so-silly questions I’ve heard in my practice and hopefully the answers that will put any anxiety you may have to rest: I’ve heard it is internal, is that true? Yes, the only way to access your pelvic floor muscles is internally via the vagina or rectum. It is important that your therapist be able to palpate the tone of your muscles and be able to feel the contractility of the muscles which can’t be done externally. Your therapist should always detail the procedure before hand and will always ask for your consent before starting. My initial assessment is a hour-long. What do you do for a WHOLE hour? The bulk of the assessment time is spent talking. We want to gather as much information about you and your particular symptoms to best create an individualized treatment plan. In some cases we don’t even get to the internal. Many of our clients have complicated reasons that have led them to us and we want you to feel totally comfortable about your session. If that means taking the time to answer all of your questions as well as to get all the information we need to best assess your symptoms, we may not even get to the internal on the first appointment. The actual internal only takes a small portion of the initial assessment time. What are we going to talk about for all that time? Well, a lot. We will talk about your symptoms and what brought you in. We will also get a detailed history of your urinary and bowel health, digestion, nutrition, hydration, exercise, sexual history, birth experiences, past medical history, mental health, stress levels and anything else that might be pertinent to solving your condition. Research has shown that pelvic health is best-managed through a biopsychosocial model meaning we need to examine all aspects of your health to come up with the best approach. What if I am uncomfortable talking about some of those things? No problem. You are always in control of your session and what you share is at your discretion. That being said, anything you share with us is completely confidential and done in a safe space. If there is a topic you would like to discuss but is outside of the scope of our expertise, we will refer you to a specialist who can collaborate in your treatment. Is it going to hurt? An assessment by a trained pelvic floor therapist should not be painful. I often describe the experience as more comfortable than a pap smear. That being said some of our clients are coming to us because they have chronic pain and have very sensitive tissues. You are in control I always encourage clients to give me feedback and let them know they can stop at any time if they are uncomfortable. Do you use any devices? Unlike an exam with your gynaecologist, we do not use tools like a speculum. Most of the exam is done with a clean, gloved hand. We may on occasion use a Q-tip and some of our treatments may employ things like a muscle stimulator or a wand to help release muscle tension. If we do use anything, we will fully explain it to you first. Did you know 1 in 3 people will experience symptoms of pelvic floor dysfunction in their lifetime but only 1 in 12 will seek out treatment? Research has shown that pelvic floor physiotherapy is an extremely effective treatment for issues of incontinence, urinary frequency, painful intercourse, low back pain and pelvic floor prolapse. If you suffer from any of these symptoms, book an appointment today and improve the way you feel. We offer both in clinic and in home treatments. You do not need to live with pelvic floor dysfunction regardless of how long you have had symptoms. What if I have my period? No problem. We simply drape the table differently. Menstruation does not change our ability to examine or treat you. Do I need to shave? That is completely up to you and not necessary for your therapist. I would suggest you come however you are most comfortable. Will it smell funny? Should I do something to cover my natural smell? The body does produce odour and that is totally normal. I treat ankles and feet and they bring their own smells, none of which bother me. I would encourage you not to use anything with fragrance as it might irritate your symptoms and sometimes odour is a good diagnostic tool for pathology so you might be masking an important clue. Do I have to have a rectal? No. You don’t have to do anything you don’t want to. We do suggest it though as the back half of your pelvic floor is best accessed via the rectum and it also gives us important information about fecal continence and reasons for constipation. Is there a chance I might poop on the table? I have never had anyone poop on my table yet. I suspect you will not be the first. Some clients do come for issues of fecal incontinence and if ever it did happen it would be handled discretely and professionally. Do you ever feel awkward giving the exam? Not at all. I have worked with bodies for almost 20 years and from a therapist perspective it is very clinical. For me there is no difference between doing a vaginal exam and treating any other part of the body. Like all other areas of my work, we are essentially treating muscles and joints which is the approach I take. I do however understand that a pelvic exam is more intimate and vulnerable for my clients and because of that I will likely check in more frequently to gauge how you are feeling as the patient. Do you have a question we haven’t answered? I would be happy to answer any of your questions personally, especially if it makes you more comfortable about coming for treatment. I can be reached at melanie@bodycotoronto.com. Remember, there are no silly questions when it comes to solving serious problems. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "2016 Healthy Gift Guide" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/2016-healthy-gift-guide" markdown_url: "https://www.bodycotoronto.com/llms/blog/2016-healthy-gift-guide" lastmod: "2016-12-05T16:40:00.000Z" --- The holidays are always a time of year filled with mixed emotions. I think many of us feel the tug between the joy of time with friends and family balanced with the stress of creating those perfect moments and memories. Gift gifting holds the same jumble of joy and anxiety for me. I love giving something thoughtful but finding that gift has become more and more challenging. There is seldom something we really need and it can be harder to find something people genuinely want. At RPM Physiotherapy, we have been carefully cultivating our retail section. I feel a strong responsibility to bring our clients high quality products that will have a lasting impact on their health. Our retail focus has never been about boosting a sale but rather on making the products that our practitioners love and use more accessible to our clients. There is not a single thing that we sell that I don’t personally have in my home and use with my own family. Stocksy_txpc4d28b8dTPf000_Medium_477161 For that reason, instead of giving a tie that Dad will never wear or that candle which will ultimately be re-gifted, you may want to consider giving the gift of health to your loved ones. Here are my top picks for healthy gifts in 2016. Registered Massage Therapy massage-hands I consider massage therapy an essential service. I have a massage monthly regardless of how I feel. It keeps my muscles loose, my joints well aligned and prevents injury. Selfishly it also feels really good. Others consider massage an indulgence. Either way, it is an amazing form of self-care, stress management and physical and mental recovery. I know every single person on my list could use that kind of gift. An added bonus is that if your loved one has coverage, they will actually get reimbursed for their massage which can then be put towards another treatment. Gift certificates for massage can be purchased for 30, 45, 60 or 90 minutes increments and never expire. Compression Socks prenatal sports-running-1180x480 Do you have a traveller in your life? Perhaps you know someone who works on their feet all day or sits at a desk for 8 hours? Is there an expectant mom-to-be or an athlete in your family? If so, compression makes a fantastic gift. It improves circulation, prevents swelling, reduces muscle ache and decreases the incidence of venous disease including varicose veins. This is also no longer your grandma’s compression. New styles are fashion forward and made from beautiful fabrics such as merino wool and Sea Island cotton. Gift certificates are the best option as they allow us to book a custom fitting at no charge and the lucky gift recipient can claim the cost of the socks through private insurance with a physician’s referral. Himalayan Bath Salts rose-hip-bath-salt Who doesn’t enjoy a luxurious soak in the tub after a long day? The problem with many of the spa products available is they are chemical ridden and expensive. Conversely, Himalayan bath salts are completely natural and contain 84 minerals that are important to restoring healthy muscle function and reducing toxicity in the body. They are food grade safe and make for the perfect post workout retreat. We just brought in gorgeous 2.5kg bags (approximately 7 detoxifying baths) for $20 which are already close to being sold out. Essential Oils Essential oils I use essential oils for just about everything in our house. They are heavy lifters in every arena including keeping our home clean, preventing and treating the common ailments, reducing food (and other) odours, improving sleep quality and decreasing anxiety and other harmful emotions. Essentially they are nature’s remedies without the chemical toxins. All of our essential oils are the highest purity and potency which means you get a long lasting bang for your buck. We stock several of the most popular oils but can order in just about anything your heart desires. A beautiful oil and diffuser make a spectacular gift for the health conscious person on your list. Feel free to ask questions about what might suit your secret Santa best. Acuball products acuball-skeleton-spine Dr. Cohen’s Acuball makes the perfect stocking stuffer. It is one of the only self-massagers on the market that can be heated to enhance its effects. If you know someone constantly complaining of muscle soreness, it is a great addition to a gym bag or travel kit. Acuballs come in mini, regular or the delux Acuback size. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "2018 Healthy Holiday Gift Guide" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/2018-healthy-holiday-gift-guide" markdown_url: "https://www.bodycotoronto.com/llms/blog/2018-healthy-holiday-gift-guide" lastmod: "2018-11-25T16:07:00.000Z" --- Every year around this time I start to rack my brain for thoughtful gifts for my loved ones, friends and colleagues. The problem I struggle with is that in this digital age where everything is just a click away, most people just tend to buy what they want for themselves when they need it. The days of coveting something really special or a sentimental token seem to be fading along with handwritten holiday cards. So what do you get the person who has everything? Well one thing I’ve learned in my 16 years as a physiotherapist is that people often compromise self-care and wellness to create something magical for their loved ones during the holidays. What if you give some of that magic back by giving the gift of health this holiday? I think you can and better yet, I think you can do it at almost any price point AND cover your full gift list. Here are our suggestions for 2018: The Stocking Stuffer / Hostess Gift Himalayan salts make a perfect gift for just about anyone on your list. Easy to use and hypoallergenic they make a simple but luxurious gift for anyone who deserves a little self care. Himalayan salts are typically dissolved in the bath or a foot bath for a restorative muscle detoxing soak. They are also food grade and can be a perfect compliment to a gift for the foodie on your list. Price Point: $5 – $20 Who will love them: The active person who needs to soothe their muscles Pregnant women in need of a great foot soak Postnatal recovering moms Anyone who could use a break from their stressful day to day schedule (pretty much everyone) The discerning foodie The teachers, coaches, instructors who could use a bit of pampering for looking after your kids The Functional Find Acuballs are perfect, portable powerhouses. These therapeutic balls are great self massagers and can be heated to help dissipate muscle tension. They fit easily in a purse, briefcase or carry-on which makes keeping your muscles in great shape very accessible. Do you need something that helps stretch larger muscles in less time? Massage sticks are the perfect tool for any gym or hockey bag and are favoured by those who have a hard time finding time for stretching. Price Point: $20 – $50 Who Will Love This Gift? The busy athlete in your life The professional who is stuck behind a desk most of the day Anyone looking to release stress from their back, neck or legs The committed yogi or stretcher Frequent flyers The Thoughtful Helper Compression stockings make a wonderfully thoughtful gift simply because most people don’t think to purchase them for themselves. Compression is both fashionable and functional. The graded compression maintains circulation through the lower legs and relieves feelings of heaviness and swelling. Compression stocking come in every style from an athletic sock to classy work attire to chic, formal full length pantyhose. Price Point: $110 – $180 Who Will Love this Gift? Anyone who sits or stands for the bulk of their workday The frequent traveller Pregnant or postpartum women The athlete looking for a speedy recovery The Ultimate Luxury Who doesn’t love a massage? At this busy (and sometimes overwhelming time of year) this is one of my favourite gifts to give. Our registered massage therapist is skilled in both deep tissue and relaxation style massages. Gift certificates can be used at any time and qualify for private benefit coverage which means it is the gift that can essentially be used over and over again. Price Point: $80 – $150 Who Will Love This Gift? Anyone who would appreciate some time to rest, relax and restore The stressed out person on your list The expectant mom to be The athlete in need of some self care The Lifestyle Gift Our fully supported nutrition packages make an excellent gift for anyone looking to improve or optimize their overall health and nutrition through supportive education and counselling. Our holistic nutritionist will tailor individual two or three month nutrition plans complete with shopping lists, daily meal plans and individual counselling sessions. We take into account medical conditions, specific symptoms and personal goals. This is not a fad weight loss program but a commitment to healthy living. Price Point: $750 – $1000 Who Will Love This Gift? Anyone serious about lifestyle change Loved ones with hard to treat symptoms that can be improved by food Those looking to achieve and maintain healthy body weight Anyone looking to boost their energy, improve their sleep and enjoy delicious whole foods Whether it is something small and thoughtful or something life changing, we’ve got you covered. Ask your therapist to help you pick out something special this holiday or simply enjoy a well deserved splurge for yourself. Happy Holidays! All products are subject to HST and in-stock availability. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "92% of People Will Fail to Keep Their Resolutions. 5 Ways to Make Yours Stick." entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/2025-resolutions" markdown_url: "https://www.bodycotoronto.com/llms/blog/2025-resolutions" lastmod: "2024-12-02T17:38:00.000Z" --- Right now you are living in the land of good intentions. Everywhere you look people are declaring their resolutions for success in 2025. It is hard not to get swept up in the momentum as this year draws to a close. The reality however is that the inspiring resolutions you are dreaming of will likely never come to fruition. In fact, most of us won’t be doing much differently this year than we were last year. Science says so. But here is the thing, I want more for you. Everything you need to make your resolutions come true already lies inside of you. You might just be going about it the wrong way. Years of failed resolutions have taught me as much but since I know we can do better, here are 5 ways we can make our resolutions stick for 2025. Stop making resolutions and start setting goals The word resolution or the verb to resolve is a cop out in itself. They mean to aspire or to have an intention. It is a decision to take action but really it ends there. A study by Forbes showed that less than 25% of people will stay committed to their resolutions by the end of January and a mere 8% will actually see them through (1). Conversely, Harvard Business reports that the 14% of people who set goals are ten times more successful and those who actually write them down daily are an additional three times more successful beyond that (2). So what is the difference? Isn’t it just a case of semantics? Perhaps but where a resolution is a broad intent, a goal is a measurable road map of action. Goals should be specific with set time lines and ways to measure success. For example, while I might resolve to be more active in 2020 but the more successful goal would be to commit to walking 3 times a week for 30 minutes as scheduled in my day planner. Don’t rely on willpower, get accountable Studies on self control show we actually have very little. Willpower research has demonstrated that those with greater perceived self control didn’t necessarily have a psychological advantage over others but rather enjoyed what they were being measured on. For example, it would be more true to say that people who were better at eating vegetables were not that way because they had better discipline but rather they legitimately liked vegetables (3). So what do you do when you are trying to embrace something you don’t like or isn’t easy? You get accountable. Accountability can take many forms. For some people it is an accountability partner. Perhaps it is a commitment to a group or a program. It could be as simple as writing it down in your day planner or calendar. Accountability is a constant reminder of the measurable goal you set and an opportunity to check in with your progress. Pay for it Who doesn’t love free stuff? We all do! However do you really value things that are free? I’m not talking about free swag or a gift from a friend. I’m talking about those intangibles that we all have access to like information, motivation, self initiative and accountability. When you pay for something you have already established that you see value in it and when you choose to make an investment in yourself you are already holding yourself accountable to that action. I was recently talking with our nutritionist, Allison, and she was quite open that much of the information she presents to her clients is common knowledge and readily available on the internet. When I asked her how she brought value to her clients when so much of her information could be perceived as free she explained that an investment in her services provided people with the accountability and motivation that people lacked when left to figure it out on their own. The vast majority of her clients are successful because she holds them to a higher standard than they do for themselves. The result is them achieving their goals. Personally I choose to pay for many of the things in my life even when I could have free access to them. This includes paying ALL of my practitioners in full for their services, professional coaching, mentorship and three (yes three) fitness memberships. Bottom line, if you are serious about something, you are more likely to be successful if you make an investment in yourself. Start small and gain momentum I love ambition however sometimes our goals can be so big or such a deviation from our norm that they can feel overwhelming. Many of our clients decide at this time of year that they are going to get serious about their exercise regime. They purchase an expensive gym package (I did say you should pay for it after all) and for the first week they go everyday for an hour. At the end of that first week, their bodies are sore, they aren’t instantaneously beach ready and they realize the time and energy commitment required for the shift. Ultimately they become part of the 75% of people who give up on their resolutions by February. Now I’m not suggesting you abandon audacious and bold goals but you might want to break it down a little. You might be better to brainstorm all of the steps that could contribute to your big goal and pick one actionable task that brings you a little closer to it. If your goal is to overhaul your diet, perhaps you give up one or two things instead of diving head first into veganism. If you want to start to meditate, maybe you start with 5 minutes on a work break before you consider getting up at 5 am every day for an hour long session. The point is that success begets success. Each positive change creates the momentum you need to carry you through to a larger goal. Small steps can make a big impact. Strive to win the war, not the battle We all slip. We all fail. It is inevitable. It is often said that “failure is the price of admission to your greatness.” Unfortunately too many of us throw in the towel on the challenges that are meant to give us the strength to reach the larger goal and assume that speaks to our potential. Commit to failing the same way you commit to your goal. Commit to being kind to yourself along the way. Commit to learning and self analysis instead of quitting. The only true failure comes in giving up. Everything else is just readying you for the main event. If you want to create meaningful change, stop playing the short game. Do you need help achieving your goals in 2025? Our team is here to give you the expert help you need to keep you accountable to your own success. Whether this is your year to finally optimize your health, to improve your nutrition or to get strong and fit, Body Co provides all the services you need to accomplish your goal under one roof. To help make this more accessible, many of our movement programs that offer an easy entry point to fitness and professional accountability on on sale this week. Enjoy 10% off [Women's Strength Training](/womens-pt/intro-to-pt) classes and [Prenatal Fitness classes](/prenatal-fitness/prenatal-fitness) when you save your spot before December 31st. Discounts are automatically applied at checkout. No code needed. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "3 Essential Pelvic Health Practices for Pregnancy" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/3-essential-pelvic-health-practices-for-pregnancy" markdown_url: "https://www.bodycotoronto.com/llms/blog/3-essential-pelvic-health-practices-for-pregnancy" lastmod: "2020-10-25T18:14:00.000Z" --- Recently I was at a mom and baby class to speak about pelvic health. I always start by asking the moms if they have had any experience with pelvic floor therapy. I am happy to report that after 6 years of doing this work, now the majority of the hands go up. Most women generally recognize that bringing a new life into the world can be fairly traumatic to our pelvic floors. The increased risk for symptoms like urinary incontinence and painful sex is usually enough to get most of them through my door after their 6-week clearance appointment. While I am thrilled that more women are self-advocating for their postnatal health, I still think many are missing a big part of the puzzle. Many studies are now showing that much of the strain to the pelvic floor actually happens as a result of pregnancy, not labour and delivery but too often pelvic floor is an afterthought in pregnancy. This new information is critical for 2 reasons: 1. If pelvic floor dysfunction potentially originates in pregnancy, then women who deliver via c-section are equally likely to experience postnatal symptoms. 2. There are some basic practices we can employ in pregnancy to reduce stress to the pelvic floor and by association postnatal symptoms. Unfortunately in our current climate, women are seeing their birthing professionals less frequently and often not in person which reduces the opportunity for pelvic exams and in depth conversation around lifestyle and healthy habits that could potentially improve birthing outcomes. Here are three pelvic practices every woman should be aware of as part of her pregnancy: STOP Doing Kegels Until You Know They Are Appropriate There was a time not so very long ago that basic practice for pelvic health was to prescribe kegels. The problem with this as a comprehensive pelvic health plan is that for some women who already have more muscle tone, it can actually make symptoms of back pain, painful sex, painful internals and urge incontinence or frequency, worse. Moreover, the vast majority of women I see where kegels are appropriate, have never actually been taught how to do kegel properly and are recruiting other muscles or using compensatory strategies that are ineffective or create their own problems. The tricky part here is that the only way to assess your muscle tone or know if you are recruiting your pelvic floor properly is through an internal exam. There is no DIYing this one. I might be biased but I firmly believe that a pelvic health physiotherapist should be part of your birthing team, largely because understanding the state of your pelvic floor can have a significant impact on the comfort of your pregnancy, as well as improving labour and recovery outcomes. Start paying attention to your poop We talk a lot about urination, both healthy and incontinent or frequent during pregnancy but we often leave out the poop discussion. Our poop is pretty much a health report card and provides important insight to how many of our internal systems are working. Specifically in relationship to the pelvic floor, it is important that we are emptying our bowels regularly and with ease. Constipation, a regular challenge in pregnancy, can mean that your rectum takes up valuable real estate in the pelvic cavity and puts stress on the pelvic floor. Straining to have a bowel movement can also increase intra-abdominal pressure further straining the pelvic floor. If you are struggling with either of these, make sure you review your diet, hydration and positioning with your practitioner. Make mindfulness a priority It might not be the pregnancy health habit that comes first to mind, but a healthy nervous system can go a long way toward reducing muscle tone, regulating stress and managing pelvic symptoms. Most of the work we do with our pregnant clientele is to help them relax, make space and ready their bodies for a successful labour, all of which is hard to do if you are wound tight. Not a meditator? Not a problem. Mindfulness comes in many forms and the research supports multiple approaches. Activities including yoga, Qi Gong, Tai Chi, forest bathing, chanting and deep breathing can all help to down regulate the effects of an activated neural system when applied with consistency. In conclusion, a healthy pelvic floor can make pregnancy more comfortable, prepare you for a successful delivery, either vaginal or cesarean, and can improve your recovery outcomes. Motherhood comes with a learning curve and anything you can do to optimize your health through this transition will bring you one step closer to thriving on your own terms. Interested in learning more about pelvic health through pregnancy to parenthood? Join us for a FREE Masterclass in November where we will focus on actionable ways to build a healthy pelvic floor throughout your pregnancy, tips to prepare you for labour and delivery and strategic considerations for optimizing your postnatal recovery. There is no cost and everyone is welcome. Register here to save your spot. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "3 Stretches Your Body Can’t Live Without" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/3-stretches-your-body-cant-live-without" markdown_url: "https://www.bodycotoronto.com/llms/blog/3-stretches-your-body-cant-live-without" lastmod: "2019-06-14T17:07:00.000Z" --- To stretch or not to stretch. You may have recently read, Jordan Fortuna’s recent blog where he discussed the science behind stretching and whether or not it has an impact on performance. Spoiler alert, the evidence doesn’t say so. So should you give it up completely? Heck no. Flexibility is important and is critical in maintaining good posture and proper muscle alignment. After a busy day or a physical effort it also feels really good. So why are so many of us terrible at fitting stretching in? I suspect it is because we bite off more than we can chew and then throw in the towel at the prospect of the time and effort it would take to fulfill our stretching goals. I’m going to fix that. All I need is five minutes of your time for three of my favourite stretches. No equipment, no fuss. If you can watch TV for 5 minutes, you can knock off these stretches. Cactus chest stretch It is no secret we live in a world that encourages rounded shoulders and a tight chest. Whether it is time spent scrolling your phone, wrangling a baby or the outdated notion that you NEED to work your pecs at the gym… all have put us in a chest heavy position and not in a good way. A tight chest can lead to upper back pain, chronic headaches and shoulder instability. Stretching your chest is one of the best ways to undo some of the postural stresses of the day. Here is my favourite version of this stretch: Lie on your back supported by a foam roller running the length of your spine from the base of you skull to your tailbone. Bring your arms up to shoulder height by your sides, bend at the elbow and let your hands fall back to the floor (aka cactus pose). If your chest is really tight your hands may not even touch the floor but this is a great position to linger in for a few minutes and enjoy a low load prolonged stretch. No time to get down on the floor? No problem. You can mimic this in standing by finding a corner of a room, bring your arms up to shoulder height resting on perpendicular walls and elbows bent to 90 degrees. From here lean in toward the corner to sink into a nice juicy chest stretch. This version is perfect for the office or in between exercises at the gym. Hip flexor stretch I have yet to meet a client who does not have tight hips. In fact, I think tight hips might be a big part of what keeps our business thriving. That likely means that this next stretch applies to just about everyone. Just like a tight chest, tight hips are a reflection of what most of us do all day long…sit. They can also be an indication of weak back muscles and gluts. To stretch out your hips: Adopt a split stance and slowly lower down until your front knee is bent and the back leg is straight or resting on the floor. Make sure your hips are square and slightly tuck your pelvis under while staying upright through your upper body. If done correctly you should feel this in the front of the back leg. Hamstring stretch Pretty much everyone knows they should stretch their hamstrings but this is the stretch I most often see done incorrectly. Tight hamstrings often directly correlate to back dysfunction but most people try to stretch their hamstrings by reaching for their toes further putting their backs at risk. To isolate your hamstrings safely and effectively: Rest your foot on the floor or on something four to six inches off the ground. Make sure your hips are square and hinge at the hips while keeping a straight leg and a straight back. Stop when you feel a stretch through the back of the leg. For all of the above: Choose technique and good positioning over how far you can move into the stretch Hold for a minimum of 30 seconds (a minute is better) Always stretch both sides even if you only feel one side is tight Stretch to the point you feel like your muscle is being challenged but never to the point it is painful Happy stretching! Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "3 Ways to Minimize Pandemic-Related Jaw Pain" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/3-ways-to-minimize-pandemic-related-jaw-pain" markdown_url: "https://www.bodycotoronto.com/llms/blog/3-ways-to-minimize-pandemic-related-jaw-pain" lastmod: "2020-10-17T18:05:00.000Z" --- As we all do our part to stop the spread of COVID-19, many have noticed increased jaw pain with mask wearing. We are seeing a rise in Temporomandibular Disorder (TMD) cases due to many factors and it is clear that the COVID-19 pandemic is a perfect storm for the jaw. This may be due to the combination of the physical effects of mask wearing, the poor ergonomics of working from home and increased stress. TMD is closely linked to stress and people have certainly had their share of that in 2020. Aside from stress and posture, forces from the mask can cause more pressure on the joint and so you may notice yourself frequently pushing your jaw forward into the mask. Masks push the jaw back and up into our head making the muscles that push your jaw forward and down work harder to fight the pressure. This can make them go into spasm. 3 Things You Can Do Now At the end of the day there is no “best” option here, just understand the impact and try to limit the amount of mouth breathing you’re doing in these masks. Try these 3 tips: 1. Apply [Ear Savers](https://www.amazon.ca/FCXJTU-Adjustable-Anti-Slip-Extension-Protector/dp/B089FVYQZY/ref=sr_1_2_sspa?dchild=1&gclid=CjwKCAjwlbr8BRA0EiwAnt4MTqS22ZU3lp8W9oiDAcEohbpEiLUj_Jd3yvE0CJAXlBoaN73H0sK_OxoCw1UQAvD_BwE&hvadid=325867547232&hvdev=c&hvlocphy=9000797&hvnetw=g&hvqmt=e&hvrand=1424059934502842192&hvtargid=kwd-376808693490&hydadcr=16028_11123639&keywords=ear+savers&qid=1603195948&sr=8-2-spons&tag=googcana-20&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUE5REk1SUZRSDkyM0cmZW5jcnlwdGVkSWQ9QTA2NzI3MjkzSlVYSTFKMDcwMDJLJmVuY3J5cHRlZEFkSWQ9QTA4NjkzMjlORFNDMjRDOU1OV1Ymd2lkZ2V0TmFtZT1zcF9hdGYmYWN0aW9uPWNsaWNrUmVkaXJlY3QmZG9Ob3RMb2dDbGljaz10cnVl)to more evenly distribute the forces of the mask straps around the head and neck. 2.Relax the muscles of the jaw One way to relax the jaw in a mask is to lightly place the tip of the tongue on the roof of the mouth just behind the front teeth. Rest it there then relax the muscles around the jaw and let the suction from the tongue hold it there. Now practice taking small controlled breathes through the nose. On each exhale consciously tell yourself to relax the muscles that cause you to clench. 3. When your mask is off practice “Controlled Opening” Place your tongue in the resting position as described above. Keep it there while you open and close the mouth as much as possible without letting the tongue leave the roof of the mouth. Doing this will limit the amount of opening and keeps you in a protected range of motion. If your muscles are tight you may even feel a stretch at the bottom of the range. There are many things that can cause TMD. Many different things that can go wrong in the joint and so like any area of the body it’s best to get a thorough evaluation prior to beginning any treatment or exercise program. If you have been experiencing jaw pain or headaches, if you hear a clunking sound when you open or close your mouth, or if your jaw ever locks open or shut then you could benefit from physiotherapy. Brett Weiss , Physiotherapist Brett is a seasoned physical therapist with extensive manual therapy experience. He began his academic career at Hofstra University where he received his BBA in Marketing. He went on to complete his Doctorate in Physical Therapy with honors at Utica College. He has a passion for research and has authored studies alongside top research scientists at Toronto Rehabilitation Institute. He has published research in a variety of areas such as; falls prevention, ergonomic design, low back injury in personal care workers and shoulder injury in overhead athletes. Brett is a Certified Ergonomic Assessment Specialist and co-founder of ErgoSesh.com, a company revolutionizing the way people work by educating, empowering and guiding them to a safer work environment through fully customized remote ergonomic consultations. He has completed a variety of post-graduate manual therapy courses and devoted much of his practice to evaluation, differential diagnosis and treatment of the Temporomandibular Joint (TMJ), Headaches and Cervical Spine. He partners with dentists and orofacial pain specialists to develop an integrative plan of care to promote optimal outcomes. Brett is an avid golfer and is raising identical twin girls and a dog with his wife Emily. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "5 Exercise Psychology Hacks to Make Fitness a Regular Habit" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/5-exercise-psychology-hacks-to-make-fitness-a-regular-habit" markdown_url: "https://www.bodycotoronto.com/llms/blog/5-exercise-psychology-hacks-to-make-fitness-a-regular-habit" lastmod: "2022-04-12T00:17:00.000Z" --- For the last 25 years I have been exercising consistently four to five times a week. It is how I relieve stress, how I stay strong and how I can participate in my life fully. For people starting out in their fitness journey, that level of commitment can feel very overwhelming. Clients ask me all the time how I’ve kept up that level of consistency for so long. The secrets of my success lie in these principles of exercise psychology I learned many years ago in my kinesiology degree. ## Eliminate Barriers As humans we gravitate toward the path of least resistance. Our efforts often fail when we over complicate things. Some of the biggest barriers patients share with me are time, resources and difficulty prioritizing themselves. With a few small tweaks, all of them can be overcome. Check out the gym or park closest to your home, take a family bike ride or take advantage of one of the numerous free trials that fitness centres offer. With so many options, the choice to simplify always exists. ## Forget Momentum, Get Accountable Psychology tells us that we are far more likely to disappoint ourselves than we are to disappoint someone else. Conversely, studies on group health show much better health outcomes when people move and learn in community. The simple solution to waning willpower is to find an accountability partner. It can be a personal trainer, a group class and even a text chain between friends who cheer each other on and celebrate your accomplishments. ## Make An Investment in Yourself While a freebie can be enticing, it rarely elicits commitment. When you make the choice to invest in yourself, the habit is more likely to stick. It is the driving reason why so many businesses charge a cancellation fee. They understand that compliance to your personal health and how you value your time increase when an investment has been made. ## Schedule An Appointment With Yourself I schedule movement the way some people meal plan. By prioritizing time in my schedule for exercise, I’m telling myself it is worth it while also eliminating the decision fatigue that can get between a busy day and exercise. Scheduling is strategizing success. Don’t think you have time? Reflect on how much time you spend scrolling social media or watching Netflix and I bet you will recover 30 minutes for a walk. ## Show Yourself Compassion Perhaps the most important shift is the compassion I show myself when my reality doesn’t meet my expectations. I no longer believe all workouts have to be hard. I accept that my movement will change alongside my life situation. I am equally proud of a 20-minute workout as a 60-minute sweat. When we show ourselves compassion we are less likely to give up and more likely to show up. So whether you are starting your first exercise plan or just trying to get it to stick, try one of these strategies and start feeling more confident about your plan to move. Still not sure where to start? [Book an appointment](https://bodyco.janeapp.com/) with one of our physiotherapists or chiropractors for a full movement assessment or work with one of our [personal trainers](https://bodyco.janeapp.com/#/personal-training) to design an individualized exercise plan for your life. ## Melanie Stevens Sutherland Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20 years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. --- title: "5 Pregnancy Myths Slowing Your Postnatal Recovery" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/5-pregnancy-myths-slowing-your-postnatal-recovery" markdown_url: "https://www.bodycotoronto.com/llms/blog/5-pregnancy-myths-slowing-your-postnatal-recovery" lastmod: "2021-02-16T18:09:00.000Z" --- We all know that person who gives you advice. They are usually the same person who reaches to pat your belly without asking first. While generally well intended, most pieces of advice I’ve heard pertain to that individual’s experience and circumstances and have little foundation in science. So while they may have been helpful during their pregnancy, they could be at best irrelevant but potentially harmful to yours. After 2 pregnancies and thousands of prenatal clients my advice has generally been to thank said well meaning person politely and then don’t give the information too much thought. What we know about pregnancy has come a long way. Guidelines have been rewritten and standards of care have changed often making the ancestral legacy of passed down advice outdated. That being said, some of these tidbits may be getting in the way of you optimizing your pregnancy and accelerating your recovery. As such, it is important that we dispel some of the more common myths I hear on a regular basis. Here are the top 5 pregnancy myths I think could use a bit of clarification: Myth # 1 – Postnatal incontinence will go away on its own OR its a cost of motherhood. Did you know that the bulk of my clients suffering from incontinence are not new mothers? In fact 96% of women who are incontent at 6 months will continue to be so at 5 years. That is precisely why this is such a dangerous assumption. Your pelvic floor is a muscle. You would never tear or strain a bicep and say “well, I guess that is what I get for using my arm”. No, you would have imaging done, you would fret about it, you would see the appropriate health provider and come up with a plan of rehabilitation to fix it. So why have we normalized women peeing their pants for years on end? Do you know what the number one reason for institutionalization is? It is incontinence. So why are we not more proactive about this or at least a little bit more upset? Repeat after me: Peeing your pants is not the cost of motherhood but it is a source of disengagement. If you do not want to wear a panty liner or be terrified of a sneeze for the rest of your life, for the love of god, DO SOMETHING ABOUT IT. Start having the conversations that bring pelvic health into mainstream health discourse. Do the awkward uncomfortable thing now to avoid years of uncomfortable and awkward situations. All women, without exception, should have a pelvic health physiotherapist as part of their perinatal team. Myth #2 – Women who deliver via C-section do not experience pelvic floor dysfunction following birth. A recent study followed 600 women for a five to ten year period after delivering their babies. When asked about pelvic floor symptoms including urinary incontinence, urge, frequency, back pain and dyspareunia (painful sex), the women who delivered vaginally reported higher instances of symptoms but a significant number of the c-section women also reported similar conditions. So while the common inference that a vaginal birth potentially increases the risk of pelvic floor dysfunction may have some relevance, the commonality between the two groups suggests that pelvic floor symptoms may be a result of pregnancy. Moreover we know that the scarring associated with c-section, and often not well addressed, can also hinder pelvic floor healing and reduce mobility. So to put it bluntly, no, a c-section does not absolve you of pelvic floor dysfunction but it also doesn’t mean you need to put up with it. I highly recommend even if you know your c-section is going to be scheduled, have a pelvic floor consult during pregnancy as well as six weeks postnatally. Knowing the state of your pelvic floor and how to safely strengthen your core will go a long way toward reducing and managing pelvic floor symptoms. ------------------ Knowledge and preparation are power in pregnancy. We’ve come together with some of our community’s top perinatal practitioners to create the Thrive Pregnancy Bundle and bring you all of the discussions and information traditionally missing as women strive to thrive prenatally. 10 masterclasses, 13 resource guides and 7 tools and trackers all based in evidence, clinical experience and less than your monthly coffee spend. Get lifetime access to the bundle [here](https://now.bodycotoronto.com/thrive) . ------------------ Myth #3 – Not all women will experience abdominal separation (diastasis recti) We used to think this was a matter of bad luck. We wrote it off to births of multiples, excessive weight gain or big babies. Current studies show that was just plain wrong. We know now that 100% of women will experience diastasis recti abdominus (DRA), a thinning and stretching of the connective tissue between your most superficial abdominal muscles.Think of it as needing to upgrade from a bachelor apartment to a two bedroom. That baby simply demands some extra space. Now while there is nothing inherently wrong with abdominal separation, it is important we take it into consideration as part of the recovery plan. It is a disruption to the integrity of your core and can put you at risk for things like back and hip pain. My recommendation is to have it checked postnatally to understand the degree of stretching and the underlying tone of the muscles that can help support your alignment. Work with someone who understands how changes associated with DRA can impact your function and who can prescribe a progressive return to activity program including modified positioning and exercises. Myth #4 – All pregnant women should be doing kegels This is potentially the biggest disservice by the perinatal community to our prenatal clients. For a while it was like hot sauce, we put that recommendation everywhere. What current science and clinical experience says however is that women have varying degrees of pelvic floor tone and both ends of the spectrum can be exacerbated in pregnancy. On examination some women will display weak pelvic floors that could benefit from pelvic floor strengthening a.k.a. kegels (although real time ultrasound shows most women are doing them incorrectly). Conversely, many women exhibit increased tone or tight pelvic floors that can have their own host of issues including frequency, low back pain, painful periods and dyspareunia. In the case of the tight pelvic floor, utilizing an exercise aimed at further tightening the pelvic floor can actually make symptoms worse therefore rendering it an inappropriate movement prescription. In either case, the only true way to determine the tone (tightness or weakness) of the pelvic floor is through internal examination by a certified pelvic health practitioner. So the bottom line here is to avoid DIY’ing your prenatal core exercise program. Make sure you are properly evaluated by a professional and understand fully what exercises best meet your needs. Myth #5 – Pregnancy should be a time of rest and relaxation For a change, I don’t completely disagree with this recommendation. During pregnancy, especially the first trimester, the energy and nutritional demands on the mother to grow another human being can be overwhelming. It is important we listen to whispers from our body and rest where appropriate. The same is true for birthers with complications or contraindications. Outside of those instances however, sometimes we like to stretch this idea a bit. You would never run a marathon without training for it. It goes to reason that the more you do to prepare your body for not just delivery but also the increased demands of motherhood, the more comfortable the process will be. Maintaining muscle strength helps to support and counterbalance the weight of a growing baby. Regular movement helps buoy energy levels, maintain healthy digestion and improve sleep. When it comes to prenatal movement, in 2018 the Society of Obstetricians and Gynaecologists of Canada made a recommendation that in the absence of contraindications, women should aim for 150 minutes of moderate to vigorous physical activity a week. Ladies, pregnancy does not equal fragility. Strength can be powerful and is in the best interest of both the mother and baby on the same level as good nutrition, staying well hydrated and proper sleep. I highly suggest working with a prenatal exercise specialist if you are new to fitness or find an accountability partner to keep you moving through pregnancy. Do I have you fired up? Good because that also means you are empowered and inspired. So next time someone offers you a piece of folklore or unsolicited advice, thank them graciously and remain curious. Ask the right questions but ask them of the right people and communities. If you haven’t figured it out yet the only thing to come from an internet mommy chat room is anxiety and worry. You deserve to thrive in pregnancy, not simply survive. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "5 Things Every New Mama NEEDS to Hear" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/5-things-every-new-mama-needs-to-hear" markdown_url: "https://www.bodycotoronto.com/llms/blog/5-things-every-new-mama-needs-to-hear" lastmod: "2019-09-04T17:08:00.000Z" --- You are a new mother. You have not slept in days. You have not showered. You cannot even gather enough strength to eat. You thought working after a night of partying was tough, but nothing quite compares to the fatigue you are currently experiencing. As a pre and postnatal movement specialist and Osteopathic manual practitioner specialized in women’s health, I have seen and heard it all. I am also conveniently at an age where all of my best friends are having babies, which means that I have witnessed it all. The birthing of a mother is a process. One can never be totally prepared for it, regardless of how many books one reads or prenatal classes they attend. It often exhausting, frustrating and the most challenging responsibility one has ever chosen for themselves. After the delivery of the baby, the focus becomes solely on maintaining a healthy and happy baby that the mother often gets “forgotten” along the way. So, below, are five things I wish every new mama could hear, especially during those difficult minutes, hours or weeks. 1 – “GO SLOWLY” You just carried a little being for 9 to 10 months, and you essentially ran a 24 hour marathon (depending on how long you laboured for), you have had significant tearing or a major surgery. You need to take the time to nourish yourself and heal! Rest when you can, and take your time resuming tasks or exercises that you used to do before baby. If you ruptured your ACL in your knee, you would NOT assume you could play in your soccer game the next day, let along walk, run, jump the same as you did prior to your ACL rupture. Go slow, give yourself time to rest, recover and build up the strength to return back to activities safely. 2 – “BE TENDER WITH YOURSELF” One of my favourite yoga instructors said this to me, and it has never left me. Be tender and be kind with yourself as you navigate this new role. Have you played an instrument, sport, danced, or acquired a new crazy skill before? Were you a professional from the start? Probably not. Motherhood is a skill, it does not come as naturally as we all may think. Changing diapers, interpreting cries, soothing the baby is not a reflection of your self-worth or your capabilities of mothering. It takes time, it takes patience, just like everything else in life. 3 – “ASK FOR HELP” Women are incredible and when women support other women anything is possible. There are plenty of resources available and communities on Facebook and IG which connect like-minded mamas. Do not be afraid to reach out to other moms or friends, chances are whatever you are experiencing another woman has also muddled through it. You are not alone, even if you might feel like it at times, trust me there are other women wondering the same thing. Small suggestions, use your friends and family to hold the baby while you shower or eat. You are worthy of it and baby cuddles are the best gift anyone could receive. 4- “DO NOT COMPARE YOURSELF” Comparison, is the thief of all joy. Easier said than done at times, trust me, I know. Especially when most of our lives are spent on social media nowadays. Motherhood during this social media era is even more challenging. It is hard for anyone not to compare themselves on Instagram or Facebook on a daily basis. The new culture of mom influencers can often perpetuate anxiety as well as watching celebrities miraculously “bounce back” post baby. There is a lot we are unconsciously soaking in and assuming to be reality. I know you already know this, but it is NOT! It is a collection of tiny squares that reflect the pretty and the good. Do not compare your experience to another’s, you are on your own trajectory. Maybe consider taking an IG detox! 5- “YOU ARE DOING AN INCREDIBLE JOB” Everyone, wherever they are, are doing the best that they can at that given moment. Talk to yourself as you would talk to your child and pat yourself on your back. Florence Bowen Florence was first introduced to alternative therapeutic modalities in her teens, as a dancer and competitive athlete. After high school, Florence furthered her dance training and obtained her Honors Bachelor of Science in Kinesiology from McMaster University. Teaming up with the artistic director of the McMaster University contemporary dance company, she developed introductory dance classes for children and teens across Hamilton. Inspired to further her teaching skill-set, she obtained her yoga teacher certification in Hatha yoga. Florence teaches across the city and combines her knowledge of human kinetics, dance, strength and conditioning, and yoga. Teaching movement to pre and postnatal women, and coaching as a birth doula, she gained a unique perspective into the supportive systems available to new and expecting mothers. Florence has an affinity for the holistic approach to women’s care. She is passionate about the assimilation of progressive knowledge to educate and empower women at any stage of life including: pre-conception, pregnancy and recovery after birth. Most recently, Florence completed her five years of study at the Canadian College of Osteopathy in Toronto. As a manual therapist, she believes in having her patients actively participate in their healing. She currently is working to complete her thesis which will examine how osteopathic treatment effects diastasis-recti abdominus in postnatal women. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "A Naturopathic Approach to Managing Your Blood Sugar" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/a-naturopathic-approach-to-managing-your-blood-sugar" markdown_url: "https://www.bodycotoronto.com/llms/blog/a-naturopathic-approach-to-managing-your-blood-sugar" lastmod: "2019-10-20T16:32:00.000Z" --- Naturopathic medicine can be helpful for a wide range of conditions, including blood sugar dysregulation such as diabetes. Sugar in your Blood? Believe it or not sugar belongs in our blood. Our blood transports sugar, which is a crucial nutrient throughout our body. Without blood sugar, we would have major issues. Sugar serves as a form of energy for every cell in our body. Naturally, too little or too much sugar in our blood can cause major health complications. Our goal is to understand how blood sugar is regulated and controlled these factors to ensure health complications are minimized. Basic Blood Sugar Metabolism The image below depicts what happens in a basic sense. We eat sugar. Sugar comes in the forms of carbohydrates, of which there are good and bad carbs. The sugar ends up in the blood. The pancreas makes a hormones called Insulin. The job of Insulin is to help the sugar to go from the blood into the cell. The cells which use sugar are plentiful – including the brain, muscles, liver and many more! The insulin will basically knock on the door of the cell. Hopefully the door opens, and the sugar goes into the cell. Where Things Can Go Wrong As I mentioned above, blood sugar needs to be tightly regulated, it must not be too high nor too low. As you can imagine, there are many conditions in which blood sugar metabolism can go wrong. Looking back at the image above, things can go wrong at each stage of the process: The food we eat. The types of carbohydrates and sugars we eat make a huge impact on all this. The type, the amount, the timing – all of that can contribute to major blood sugar regulation issues. The Pancreas and Insulin. The pancreas makes insulin, and there are conditions whereby the pancreas isn’t working properly, such as Type 1 Diabetes. Insulin is a hormone, and sometimes it doesn’t work perfectly. In fact, all hormones in our body interact with one another, so sometimes, when hormones in another aspect of the body aren’t functioning as expected, insulin can be affected. The cell response. The cell responds to insulin knocking on the door. If insulin is there and the cell doesn’t open the door, that will lead to elevated blood sugar. This is what happens in Type 2 Diabetes. Insulin Resistance aka Diabetes Insulin resistance is seen in type 2 diabetes. This occurs when the cell becomes resistant to the insulin knocking on the door. In other words, sugar enters the blood, the pancreas responds appropriately but the cell ignores the knocking on the door. The result: elevated blood sugar. This is a hallmark finding in diabetes. How Does Naturopathic Medicine Help Manage Blood Sugar? Naturopaths can help with all facets of blood sugar metabolism. We can focus on the foods we eat, hormone metabolism and cellular response to insulin. Believe it or not Type 2 diabetes is considered a lifestyle-based disease; meaning the things we do day-to-day can cause diabetes and changes to our lifestyle can improve the long-term outcomes. Your naturopath can help with many aspects of blood sugar regulation. Diet: What foods are good and bad for diabetes? Which carbs are good versus bad? What about Fat – is dietary fat okay? All of these are discussions to be had with your naturopath. Hormones: as mentioned above, insulin is one of many hormones. Naturopaths can test your hormones and use various natural compounds to help manage hormones, including insulin. Cell response: there are various nutrients and natural compounds with clinical data proving their role in insulin responsiveness by our body’s tissues. We want to do things that keep our body sensitive to insulins, rather than resistant to it. Co-management: most people diagnosed with diabetes take medications. Some of these medications can cause side effects, and certain nutrients can be taken to offset those findings. Furthermore, we can combine a lot of lifestyle changes to reduce the progression of diabetes and reduce the reliance on those pharmaceutical drugs. Dr. Johann de Chickera Dr. Johann completed his 4-year degree at the Canadian College of Naturopathic Medicine, in Toronto. His clinical focus lies in chronic disease, such as those related to the Gastrointestinal, Endocrine, and Immune Systems. Johann joined Body Co. in 2019, with enthusiasm and desire to joint a forward thinking, integrity driven and results-based multi-disciplinary clinic. Having worked alongside physiotherapists, massage therapists, osteopaths and other health care providers, he is confident he will complement the current providers and help maximize new and existing patients’ overall care. His approach to medicine relies on working with the patient to come up with a feasible, multi-factorial approach that addresses all complaints at once. He employs a strong background in diagnostic medicine and human physiology and pathology to diagnose and treat. His treatment involve a combination of nutritional counselling, botanical medicine, eastern medicine (acupuncture), nutraceutical supplementation and hands on physical medicine. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Fertility Issues, Digestive Trouble or Pelvic Pain? Try Abdominal Massage." entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/abdominal-massage" markdown_url: "https://www.bodycotoronto.com/llms/blog/abdominal-massage" lastmod: "2018-03-01T16:38:00.000Z" --- The beauty of working with talented practitioners on the cutting edge of their fields is that I get to learn something everyday. Most recently, our RMT Heather Heaney, introduced me to abdominal massage, something I had never thought about before when considering massage therapy. As Heather explained, this powerful form of massage can have a significant impact on fertility, digestion and surgical recovery. The abdomen is a critical part of the body. It houses many of vital organs including our reproductive and digestive systems. Abdominal massage helps stimulate blood flow to the vital organs in the abdominal cavity and improves their function. It can also help with scar tissue as well toning and strengthening the muscles in the abdomen. Abdominal scar tissue can be found on the skin’s surface as well as in the deep tissue. It can be the result of surgery, injury or repetitive strain. Scar tissue adheres to the muscle fibres and can bind multiple layers of muscle and connective tissue. This prevents the muscle fibres from sliding back forth causing varying degrees of limited movement and pain. Adhesions can interfere with peristalsis (the movement of food through the digestive system), the ovaries, uterine tubes and other structures. Research has proven that scar tissue can be weaker, have less elastic properties and be prone to future re-injury. It is also 1000 times more pain sensitive than normal tissue. Unresolved scar tissue can also lead to problems with fertility or chronic pelvic pain. Abdominal massage can help alleviate some of these symptoms. What should you expect from a treatment: Initial assessments are 90 minutes in length. This allows Heather to take a full history as well as do a thorough examination of your abdominal tissue. It also leaves plenty of time for an effective massage. To properly treat the abdomen, follow up treatments have been set at 60 minutes. Who is not appropriate for abdominal massage? Unfortunately not every treatment is for everyone. You should avoid abdominal massage if you: Pregnant Currently menstruating Wear an IUD Have had recent abdominal or pelvic surgery and have not yet been cleared Have an abdominal infection including a bladder infection When do we offer abdominal massage? Abdominal massage is a specialized technique offered only by Heather Heaney. Heather sees clients on Monday afternoon and evenings. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Achilles Pain: How to Manage and Overcome Your Injury" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/achilles-injury" markdown_url: "https://www.bodycotoronto.com/llms/blog/achilles-injury" lastmod: "2026-10-01T18:01:23.808Z" --- Achilles tendinopathy in runners!!! I’ve spent some time in the past discussing related topics in the past (see here, here, and here). Though this week’s blog post may be on a topic that seems like old hat, the current clinic trends have motivated me to re-address this common injury and dive further into how we can manage our training and exercise around it’s presence. Luckily, this same information, when utilized effectively, may double as a method to mitigate the risk of developing this injury in runners and other athletes. I won’t get you bogged down on the scientific details this time around, that is what the previous blog posts were for, so feel free to re-acquaint yourself with those past blog posts before digging in here. For reasons that are obvious and must remain nameless at this time, many people seem to have turned their fitness routine towards running outdoors. The positive benefits of this sport/exercise modality are countless. As I mentioned above though, I am seeing more people in the clinic in 2020 and 2021 that are experiencing acute and exacerbated chronic versions of a running-related injury, that being achilles tendinopathy. As a gross generalization, this injury generally comes about due to an overloading of the achilles tendon tissue (1). It can be due to an acute or chronic overload which is dependent on a number of factors that I won’t get into here (…check out my other blog posts which already includes some of this info!). So to set the stage, you’ve been running consistently (or just started) and are now experiencing pain located in/around your achilles tendon. What are your options to continue training and how do you work towards full recovery? Here are some thoughts… 1. Analyze your training program: What does it look like this week vs last week? Or this month vs last month? How does your run training differ between sessions or do you consistently execute the same workout? Do you even have a training plan? Managing your overall training load is critical in managing and reducing the risk of this injury. You shouldn’t add additional kilometers to your weekly running volume until you are ready, and when you do it should be small changes. When running with this injury, you also need to find a training volume that does not worsen your current situation. Some pain is expected with recovery when you stress the injured tissue, but recovery post-run is critical. Variety is also critical in a sport/exercise modality such as running since it is VERY repetitive. How do you implement variety into a running workout? Simple: change your route, consider trail running if you are confident in managing trails, complete hill workouts (barf), and don’t forget about good ol’ interval training which can be completed on a variety of terrains (track, road, trails). Whether injured or not, not all training variations mentioned may work for you, and we sometimes need to avoid certain workouts in the short term to help manage pain before introducing them into our running schedule. 2. What do you do that isn’t running in order to BE a runner? If you’ve worked with me in the past on an injury that holds you back from sport/exercise, you have probably heard me say that you need to do something on the side to keep you in your chosen sport/exercise modality. Just like a pro basketball or hockey player is expected to show up in the gym for strength and conditioning before, during, and after their season, RUNNING IS NO DIFFERENT. When an athlete develops achilles tendinopathy, the overarching goal is to keep them participating as much as possible in their chosen activity, but to build or maintain strength and resilience around the injured tissue. So regardless of whether you have developed achilles tendinopathy or are trying to prevent it, strengthening of the lower body with a focus on the calf muscles and achilles tendon are critical. Research into the forces exerted on the achilles during running can range from 4-6x bodyweight as seen by this study (2). Holy crap. So we need to complete a variety of resistance exercises that facilitate strengthening of the contractile tissue (the muscle belly), and building tendon resilience. 3. What is your recovery like? One of the bigger mistakes we see is a lack of rest/recovery between exercise sessions. When we don’t rest appropriately, repetitive application of load to your body can often be the trigger for this injury. Think of your body the same way you think of work: how many days in a row can you work before you feel burnt out and need time off? If you only had one day off a week, how well would your body and mind tolerate it? Exercise is great, but our post-exercise recovery and DAYS OFF from exercise are just as important. There is a ton of info out in the world wide web that tackles recovery: diet, sleep, ‘restorative’ activities, voodoo magic, you name it. Further on this topic, programming your running training appropriately can help with building ‘deload weeks’ that allow you to continue running while facilitating ‘active recovery’. Lastly, I’ll say it here to tie it all together for you: injured athletes need to focus on multiple domains of recovery to promote appropriate healing timelines and maximize their participation in the rehabilitation process. There are certainly additional factors we could consider, some of which will be athlete specific. If you have questions or concerns of your own (whether injured or not) it is best to contact your most trusted healthcare provider so that they can further guide you towards a successful running season! The information presented here is meant to guide your thought process and improve your understanding of training factors you should consider. An open and thorough discussion is recommended with a qualified practitioner to help you apply a safe and individualized plan of care to manage or reduce the risk of this type of injury. Best of luck, and happy running! References: 1. Cardoso, TB, Pizzari, T, Kinsella, R, Hope, D, and Cook, JL. Current trends in tendinopathy management. Best Practice & Research Clinical Rheumatology. 2019; available online 8 March 2019. 2. Willy, RW, Halsey, L, Hayek, A, Johnson, H, and Willson, JD. Patellofemoral joint and achilles tendon loads during overground and treadmill running. Journal of Orthopaedic & Sports Physical Therapy. 2016; 46(8): 664-672. Jordan Fortuna, Physiotherapist Jordan is a graduate of the University of Toronto Physiotherapy program and has since been practicing in orthopaedic settings. He has developed an interest in sports physiotherapy through his many years as an athlete, participating in baseball, golf, snowboarding, and more recently rock-climbing, cycling, and strength training. He has worked with a variety of clientele including athletes from disciplines such as competitive dancing, running, rock-climbing, and mixed-martial arts, as well as non-athletes of a wide age range and ability. Regardless of activity level, he is dedicated to improving mobility, optimizing function, and strengthening to help achieve your goals through the use of an individualized exercise prescription and manual therapy. He also has additional training in acupuncture and sports taping. Jordan is available for appointment on Tuesday, Thursdays and every other Saturday. You can book your appointment with him [here](https://bodyco.janeapp.com/#/staff_member/10). If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Managing Your Adrenals and Stress: A Naturopath’s Approach" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/adrenals-and-stress" markdown_url: "https://www.bodycotoronto.com/llms/blog/adrenals-and-stress" lastmod: "2019-08-03T17:22:00.000Z" --- The stress response is a vital function of human health and survival. It is important to have a stress response, as it allows us to cope with physical, mental, environmental and emotional problems. Issues can arise when the stress response is uncontrolled or a person is dealing with excessive, prolonged or poorly managed stress. What is the Stress Response? The stress response is a simply a cascade of events. It starts with a Stressor. Stress is registered in the brain. A signal is then sent to the adrenal gland, which in turn makes our stress hormones (cortisol, epinephrine and norepinephrine). The stress hormones have systemic effects. Stress can come from physical, mental, emotional disturbances. Some examples may include: Financial worries / Job security Family and relationship difficulties Emotional distress/grief Environmental toxicants Disease Processes (for example, inflammation is a stressor to our body). 2. Also remember stress can come from things perceived to be good: even exercise is a form of stress.The Adrenal Gland is a tiny hormone-secreting gland that sits on top of your kidneys. The Adrenal gland receives the stress signal and responds by making cortisol (and other stress hormones). 3. The whole point of a stress signal is to have a systemic effect. Cortisol can affect every cell in our body. The digestive tract, cardiovascular system, brain and muscles are some of the obvious effected organs, but always remember, every cell and hormone in our body is affected by stress. When the Stress Response is Good In times of stress, we want the stress hormones to affect our whole body. For example – say a dog is chasing you. You want our heart to beat harder and faster, to pump blood to our muscles so we can fight or run away. You also need more blood flow to your brain, so you can think and execute a plan of action. We also see reduced blood flow to the digestive tract, because the priority during stress is to survive, not digest the lunch you had earlier in the day. The stress response affects the whole body. It effects every cell in our body and hormone in our blood. The stress response is a survival mechanism first and foremost. When the Stress Response is Bad The stress response described above is good because it’s controlled and appropriate. You want a stress response when a true stress is present. Furthermore you want an appropriate amount of stress hormone based on the stressor. A stress response can be detrimental in the following circumstances: Response to non-stressors: what if that whole cascade of events occurs when there isn’t a stressor present. Prolonged or Excessive amounts of stress: Some people have everything piled on at once, and the stressors can overpower the whole system. An overly sensitive adrenal gland: We experience real stress, but the adrenal gland overreacts and makes too much stress hormone as a result. An example of this is women with Polycystic Ovarian Syndrome (PCOS) [1]. Adrenal Insufficiency: A condition in which the adrenal gland is no longer able to work or keep up with the stress. Like any other gland or organ, the Adrenal Gland can get tired and stop working properly [2]. Also, it takes various ingredients to make stress hormones, those ingredients can be used up leading to deficiencies. Those ingredients tend to be vitamins and minerals [3]. The effectors cells cannot handle more stress stimuli: this is a big part of treating chronic disease. The other organs (gut, heart, brain etc) cannot handle the constant stress response. For example, patient with cardiovascular disease are usually worsened by stress [3]. Or a person with IBS may notice their digestion is worse during times of stress [4]. How a Naturopath Can Manage Stress and Support the Adrenal Glands STRESS Identifying stressors: This is very important; some people don’t realize what their stressors are or how those stressors are truly affecting them. Techniques to reduce stress: Yoga, meditation, deep breathing and exercise are a few things that are known to reduce the stress response. It takes practice and guidance, something a naturopath is equipped to help you with. 2. ADRENAL GLAND Various herbs, vitamins and minerals can work to nourish, modulate and repair the adrenal gland [6]. In healthy adults, use of special herbs has been shown to help prevent adrenal insufficiency. In other words, we can help prevent against chronic stress [6]. 3. SYSTEMIC EFFECTS Identifying how stress effects a patient is our priority Again, herbs and nutrients can help work specifically based on your unique needs Testing Naturopaths can test your stress hormones in urine and saliva. We can see your cortisol and how it changes throughout the day. We can test for signs of adrenal insufficiency. We can also see how your stress hormones are affecting other hormones, such as insulin (blood sugar regulator) and sex hormones (estrogen, progesterone, testosterone and DHEA). Summary The stress response is important. We need it to survive. Chronic stress or inappropriate stress responses are common and affect our whole body. Naturopathic medicine can focus on the stress itself, plus the things the stress effects. Works Cited [1] S. Benson, P. Arck, S. Tan and K. Mann, “Disturbed stress responses in women with polycystic ovary syndrome.,” Psychoneuroendocrinology., vol. 34, no. 5, pp. 727-35, 2009. [https://www.ncbi.nlm.nih.gov/pubmed/19150179]. [2] N. Neary and L. Nieman, “Adrenal Insufficiency- etiology, diagnosis and treatment,” Curr Opin Endocrinol Diabetes Obes., vol. 17, no. 3, pp. 217-223, 2011. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2928659/]. [3] E. Askew, “Environmental and physical stress and nutrient requirements.,” Am J Clin Nutr, vol. 61, no. 3, pp. 631-7, 1995. [https://www.ncbi.nlm.nih.gov/pubmed/7879730]. [4] A. Steptoe and M. Kivimaki, “Stress and cardiovascular disease.,” Nat Rev Cardiol, vol. 9, no. 6, pp. 360-70, 2012. [https://www.ncbi.nlm.nih.gov/pubmed/22473079]. [5] H. Qin, C. Cheng and X. Tang, “Impact of psychological stress on irritable bowel syndrome,” World J Gastroenterol., vol. 20, no. 39, pp. 14126-14131, 2014. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4202343/]. [6] A. Panossian, “Understanding adaptogenic activity: specificity of the pharmacological action of adaptogens and other phytochemicals.,” Ann N Y Acad Sci, vol. 1401, no. 1, pp. 49-64, 2017. [https://www.ncbi.nlm.nih.gov/pubmed/28640972]. Dr. Johann de Chickera Dr. Johann completed his 4-year degree at the Canadian College of Naturopathic Medicine, in Toronto. His clinical focus lies in chronic disease, such as those related to the Gastrointestinal, Endocrine, and Immune Systems. Johann joined Body Co. in 2019, with enthusiasm and desire to joint a forward thinking, integrity driven and results-based multi-disciplinary clinic. Having worked alongside physiotherapists, massage therapists, osteopaths and other health care providers, he is confident he will complement the current providers and help maximize new and existing patients’ overall care. His approach to medicine relies on working with the patient to come up with a feasible, multi-factorial approach that addresses all complaints at once. He employs a strong background in diagnostic medicine and human physiology and pathology to diagnose and treat. His treatment involve a combination of nutritional counselling, botanical medicine, eastern medicine (acupuncture), nutraceutical supplementation and hands on physical medicine. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Meet the Team: April Boultbee, RMT" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/april-boultbee-rmt" markdown_url: "https://www.bodycotoronto.com/llms/blog/april-boultbee-rmt" lastmod: "2020-06-07T22:15:00.000Z" --- What led you to your particular field? I was looking for a career change (former ESL/Academic upgrade teacher). One of my friends from high school was looking to become a massage therapist and that placed a seed of interest in my brain. Eventually I took the plunge and applied to massage school having no idea what I was getting into and just hoping that it would be something I would be good at. I LOVED massage school – loved learning all the anatomy, physiology etc. And I’ve been a RMT ever since. What are you passionate about in your work? I like helping people feel better leaving than when they came in. I like learning how bodies react to certain massage techniques and that what works for one client might not for another one. It’s always great to figure out how each person’s body responds to massage therapy. How does your practice relate to how you live personally? I’ve been a runner for well over half my life and I’ve learned that it is always better to take care of niggles/injuries right away before they get chronic or more difficult to treat. Regular massage and self care is so important in having a healthy body and mind. I would always recommend coming in for massage on a regular basis (whatever that means for you) as a way of taking care of your body. People take their vehicles in for regular checkups and so should you take your body in for regular maintenance work as well. You can buy a new car, but you only have on body. Thus I’ve become pretty good at taking rest days and getting some sort of body work scheduled in right away if I feel something is off, so I can get back to running sooner rather than later. Do you have anything exciting to share on the horizon (i.e. a project you are working on, a new treatment you are introducing, a workshop you would love to share)? I’m in the process of setting up my own ultra/trail running coaching business. When you are not at Body Co, you are most likely……..? Running, walking dogs, checking out new craft beer with friends, cycling around town. Please share 2-5 things about yourself that others might now know and find interesting. 1. I’m an identical twin so if you run into someone who looks like me but doesn’t acknowledge you or looks at you blankly, it’ll be my sister not me 😉 2. I worked in the music industry for about 10-12 years and went on tour with one band for a few of their dates ( was really just hitching a ride to Winnipeg lol) . It’s not an easy thing/life. Mad respect to ALL touring artists out there. 3. I often get called the ‘bunny’ from elementary aged school children. I have volunteered for ~14 years for the TDSB TDESAA South Conference Cross County meets every October. I was the pace ‘bunny’ for the runs (aka the person who runs at the front to lead the kids around the course). I retired from being the bunny 2 years ago, but I’m still volunteering albeit now as the ‘turtle’ (aka the person bringing up the rear making sure the last kids get to the finish line). April is available for massage appointments on Monday and Friday afternoons and evenings. You can schedule an appointment with April [here](https://bodyco.janeapp.com/#/staff_member/29). If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Aromatherapy and Registered Massage Therapy: Why Essential Oils Aren't Just a Fancy Add-On but Enhance Your RMT Treatment at Body Co Toronto" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/aromatherapy-registered-massage-therapy-toronto" markdown_url: "https://www.bodycotoronto.com/llms/blog/aromatherapy-registered-massage-therapy-toronto" lastmod: "2025-11-25T22:33:03.000Z" --- If you’ve ever wished your massage could do more than just ease tight muscles, aromatherapy may be the missing piece. Imagine sinking into a comfortable massage table while a [Registered Massage Therapist (RMT)](/registered-massage-therapy) releases tension in your body. At the same time, a gentle, soothing scent fills the room, helping your nervous system shift out of “fight or flight” and into deep rest . Your muscles soften, your breathing slows, and your mind finally lets go. At [Body Co Health & Wellness in Toronto’s Junction](/team) , we combine Registered Massage Therapy with aromatherapy using essential oils to create a powerful, research-backed treatment that supports both your physical and emotional health. ## 1. What aromatherapy is and how it works with massage therapy Aromatherapy is the therapeutic use of essential oils extracted from plants to support physical, emotional, and mental well-being . When combined with Registered Massage Therapy, aromatherapy can: - Reduce pain and muscle tension - Lower stress and anxiety - Improve mood and sleep quality - Enhance the overall relaxation and effectiveness of your massage This isn’t just a “spa extra.” It’s rooted in biology . When you inhale essential oils, scent molecules travel through your nose to the limbic system in your brain — the area that regulates emotions, memories, and the stress response . This can: - Decrease stress hormones - Promote relaxation - Support better emotional regulation At the same time, when essential oils are safely diluted and applied to the skin during massage, they can support circulation, reduce inflammation, and complement the hands-on work of your RMT . ## 2. Evidence-Based Benefits of Aromatherapy Massage Research is increasingly supporting what many clients already feel on the table: aromatherapy can enhance the benefits of massage therapy. Peer-reviewed studies have found that aromatherapy massage can: - Reduce pain when used alongside conventional treatments such as massage, especially for conditions like chronic low back pain and arthritis - Lower anxiety and depression in older adults when essential oils like lavender are used in massage - Decrease fatigue and perceived stress in people living with multiple sclerosis - Provide immediate relief of self-reported anxiety, helping clients feel calmer right after a session - Improve sleep quality and support relaxation, especially with calming oils such as lavender Comprehensive reviews of essential oils in clinical and therapeutic settings also highlight their role in managing: - Pain - Anxiety - Sleep disturbances At Body Co, we see this every day. Clients often report: - Less pain and muscle tension - A deeper sense of calm and emotional reset - Feeling more grounded, rested, and clear-headed after their appointment Aromatherapy turns a standard RMT session into a holistic treatment for both body and mind. ## 3. Our Aromatherapy Options at Body Co: Lavender, Eucalyptus, and Peppermint To keep things safe, effective, and easy to personalize, we offer three high-quality essential oils during [Registered Massage Therapy](/registered-massage-therapy) sessions at Body Co: - Lavender - Eucalyptus - Peppermint Each essential oil has specific, research-supported benefits and can be selected based on your goals for the treatment. ### Lavender: The Relaxation and Sleep Support Oil If stress, anxiety, or difficulty winding down are your main concerns, lavender essential oil is an excellent choice. Benefits of lavender in aromatherapy massage include: - Promotes deep relaxation and calm - Supports better sleep quality and restfulness - Helps reduce anxiety and stress - May ease headaches and tension - Can enhance pain relief during massage Research on Swedish-style massage with lavender has shown improvements in subacute lower back pain, helping clients move more comfortably and experience longer-lasting relief . Choose lavender if you want your RMT session to feel like a full nervous system reset — ideal for busy professionals, parents, and anyone dealing with chronic stress. ### Eucalyptus: The Muscle and Breathing Revitalizer If you’re dealing with muscle soreness, stiffness, or seasonal congestion , eucalyptus essential oil can be especially helpful. Benefits of eucalyptus in massage therapy: - Anti-inflammatory properties that can help soothe sore or overworked muscles - A refreshing, clearing scent that can support easier breathing - Helpful during cold and flu season or after intense workouts - May support pain management when used topically with massage Studies have found eucalyptus effective in reducing pain in various conditions when used on the skin. Many clients describe feeling refreshed, more open-chested, and energized after a session with eucalyptus. Choose eucalyptus if you’re recovering from a tough workout, feeling run-down, or want a more invigorating massage experience. ### Peppermint: The Cooling, Energizing Tension Reliever When you need both relief and a gentle “wake-up,” peppermint essential oil is a great option. Benefits of peppermint in aromatherapy massage: - Cooling sensation that can ease muscle aches and tension - May help with tension headaches - Can support digestive comfort - Stimulates the nervous system, increasing alertness and focus - Helps combat fatigue while still allowing the body to relax Research suggests peppermint has a stimulating effect on the nervous system and can enhance circulation, making it especially useful for athletes, active individuals, or anyone feeling mentally and physically drained. Choose peppermint if you want to leave your massage feeling both relaxed and refreshed — like a natural, calming version of a caffeine boost. ## 4. How We Safely Use Essential Oils in RMT Sessions at Body Co Safety and comfort are always our top priorities. During your Registered Massage Therapy session at Body Co: - Your RMT will review your health history, goals, and preferences. - You’ll be able to choose from Lavender, Eucalyptus, or Peppermint essential oils (or opt out if you prefer an unscented treatment). - We dilute essential oils appropriately and blend them with our massage gel for safe use on the skin. - We may also use an aromatherapy diffuser in the room to gently enhance the sensory experience without overwhelming your senses. Aromatherapy is always optional and customizable. If you’re pregnant, have asthma, allergies, migraines, or sensitivities to scent , your RMT will adjust your treatment plan accordingly. ### Who Can Benefit from Aromatherapy Massage? Aromatherapy combined with [Registered Massage Therapy](/registered-massage-therapy) can be particularly helpful if you: - Live with chronic stress, anxiety, or burnout - Experience chronic pain, muscle tension, or headaches - Have trouble sleeping or winding down at night - Are recovering from intense training or regular workouts - Want a more holistic, mind–body approach to your wellness - Prefer natural, non-pharmaceutical options to support relaxation and pain management - If you’re unsure which essential oil is right for you, your RMT can make a recommendation based on your symptoms and goals. ## 5. How to Add Aromatherapy to Your Registered Massage Therapy Appointment at Body Co Adding aromatherapy to your next massage at Body Co Health & Wellness in Toronto is simple. When you [book your Registered Massage Therapy appointment](https://bodyco.janeapp.com/#/staff_member/40/treatment/390) simply s elect the Aromatherapy option when scheduling online, or m ention that you’d like to add aromatherapy when booking by phone or in person. At your appointment, your RMT will: - Review any health considerations - Help you choose between Lavender, Eucalyptus, or Peppermint - Integrate aromatherapy into your massage for a personalized, multi-sensory treatment ## Ready to Experience Aromatherapy Massage in Toronto? Aromatherapy in Registered Massage Therapy is more than just a pleasant scent. It’s a research-supported, natural way to enhance pain relief, reduce stress and anxiety, improve sleep, and support your overall well-being. At Body Co Health & Wellness, our RMTs use aromatherapy as part of a holistic, evidence-informed approach to care. Whether you’re seeking relief from pain, looking to manage stress, or simply wanting a deeper sense of calm, aromatherapy massage can be a powerful addition to your wellness routine. Book your [Registered Massage Therapy appointment with aromatherapy today](https://bodyco.janeapp.com/#/staff_member/40/treatment/390) and experience the difference for yourself. Your body — and your mind — will thank you. ## Meet Roger Roger’s client-centered approach incorporates traditional Swedish massage techniques including deep tissue work to reduce your pain, increase your mobility and help you relax. Roger loves working with a wide variety of clients. He is an expert at alleviating aches and pains associated with poor ergonomics, often due to working from home, and can offer helpful tips to improve your postural awareness. He also enjoys working with athletes of all levels, from aspiring Olympians to weekend warriors. Roger can help optimize your workout recovery to ensure you achieve your maximum potential. Roger is experienced treating pre- and post-natal clients, as well as those with sport-related injuries, postural imbalances, post-concussion syndrome, tendonitis, scoliosis, TMJ disorders and headaches. When he is not helping others achieve their health and wellness goals, Roger enjoys photography, exploring nature, playing tennis and competitive Scrabble. --- title: "6 Back to School Shopping Tips From a Physio Mom" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/back-to-school" markdown_url: "https://www.bodycotoronto.com/llms/blog/back-to-school" lastmod: "2023-08-15T14:05:00.000Z" --- I'm not sure who is more excited about September, me or my kiddos. Yes, I said it - I love back to school. I adore summer but after 10 weeks juggling kids, camp and long days of nothing, heading back to routine is always enticing. Like any good over-excited, type-A parent would do, I always start to buy back to school gear early so my kids can use it over the summer and it will be one less novelty for them to conquer in September. This is pretty second nature to us now but back in the days of kindergarten this felt more difficult to navigate for little bodies with developing motor skills. I very clearly remember the kindergarten teacher suggesting that backpacks should be big enough to hold a file folder without bending. Guess what? A backpack that can hold a file folder without bending is huge and difficult for little people! This is where my physiotherapist brain kicks in. There is a lot of temptation to buy the newest, coolest gear. School recommendations are definitely important but should not come at the cost of some basic rules of biomechanics that keep our little ones safe. If you are in the market for some new back to school gear for your kids, keep a few of these tips in mind before making your purchase. 1 – A backpack that can fit a full sized binder or file folder may be larger than recommended for small children. If it is really a must, make sure the straps are adjustable and the load is kept light. 2 – Teach your kids how to pack their bag. Try to minimize the number of books that go back and forth to school every day. Utilize school lockers and cubbies and only travel with essentials for the day. 3 – For older kids who might be required to carry a laptop or tablet as well as books, consider a bag that also has a waist strap to help balance the load. Unsure if the weight of packed bag is too heavy for your child? Try this test. Look at your child from the side while wearing their pack. If the weight is safely in their carrying capacity, their ears, shoulders, hips, knees and ankles should fall in a straight line. If they are leaning forward or back, the bag is too heavy. 4 – If your child takes a lunch to school, teach them how to fill their water bottle so they are not carrying extra weight. They should only leave home with enough water to keep them hydrated on their way to school and then refill once they arrive. This is a great practice to teach them proper hydration as they should be drinking more than one bottle of water during school hours, not just what is packed for them. 5 – Invest a good pair of running shoes. This isn’t just for gym class but to support them throughout the day. The recommendation for running shoe use is to replace them every 6 months or 500 kms. You may want to buy a pair now and a pair in the new year. Do not buy shoes that are oversized hoping they last longer. It is a tripping hazard and won’t properly support their weight. 6 – Set them up for success by choosing gear and clothing that is appropriate for their developing level of dexterity and fine motor control. Velcro and snaps can be a great tools for kids who have not yet mastered zippers, ties and laces. If you do introduce something that requires a new skill, practice with them a home before you expect them to do it independently at school. We want our kids to be successful at school and that means acknowledging both their minds and bodies. By making good choices that support their success physically you ensure that your kids are more comfortable, less tired and ultimately ready to learn. Now the important question. How many days left until September? Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "5 Tips to Ease Back-to-School Anxiety in Kids | A Naturopathic Guide" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/back-to-school-anxiety-naturopathic-tips-kids" markdown_url: "https://www.bodycotoronto.com/llms/blog/back-to-school-anxiety-naturopathic-tips-kids" lastmod: "2026-08-10T07:49:43.000Z" --- # 5 Tips to Ease Back-to-School Anxiety in Kids | A Naturopathic Guide Every September, back-to-school season stirs up big feelings. For a lot of kids, that looks like back-to-school anxiety: new teachers, earlier mornings, busier days, and a packed schedule can leave sensitive kids feeling worried, clingy, or quick to melt down. It is incredibly common, and the good news is there is a lot you can do at home to help your child feel calmer. As a Toronto based naturopathic doctor who works with kids and families, I take a whole-body, root-cause approach to children's health, because a child's ability to handle stress rests on some very physical foundations. Here are five of the gentle strategies I come back to again and again. ## Why Back-to-School Anxiety and Worry Show Up in the Body These feelings are not only in a child's head. When a nervous system is under strain, everything gets harder to cope with, and small worries can tip into big reactions. Blood sugar swings, poor sleep, an unsettled gut, and low nutrient stores all quietly lower a child's threshold for stress. Support those foundations and you often see the emotions soften on their own. This is exactly the kind of root-cause work I do with families in my naturopathic appointments. ## 5 Naturopathic Tips to Ease Back-to-School Anxiety ### 1 . Balance blood sugar Blood sugar crashes show up as mood crashes. A protein-rich breakfast keeps energy steady, which means fewer meltdowns when the school day gets hard. Three easy options: scrambled eggs, Greek yogurt with berries, or nut or seed butter on whole grain toast. Seed butter keeps it nut-free for school. ### 2. Slow down at meals to settle a nervous tummy A stressed nervous system shows up as a stressed gut, so a few calming cues before eating go a long way. Try humming a few bars together before you eat and taking three deep breaths as a family, with no screens at the table. Humming and slow breaths gently switch the body into rest-and-digest mode, which calms both the belly and the mind. ### 3. Set up sleep for calm School-age kids need 9 to 11 hours of sleep each night (ages 5 to 13), and falling short leaves less in the tank for handling stressors. Calming supports like magnesium, soothing herbs such as chamomile, and a real wind-down routine before bed all cue the body that the day is done and help kids get closer to that range. ### 4. Support a steady nervous system through the day Simple daily anchors help a child's stress response settle so they are not running on high alert from drop-off to bedtime. Think morning light, daily movement, and predictable routines, plus a proper after-school decompress like 15 minutes of free play or time outside before homework starts. ### 5. Rule out nutrient deficiencies Low levels of certain nutrients can look like anxiety, or make existing anxiety worse, and they are common and easy to miss. Iron, vitamin D, magnesium, zinc, and omega-3s all play a role in mood and how well a child copes with stress. If your child is doing everything right and still struggling, it is worth checking with your naturopath whether testing and targeted supplementation could help. This is often where I start with a child who has already covered the basics. Big feelings at back-to-school time are so normal, and they do not have to run the show. Small, steady changes to how your child eats, sleeps, and winds down can make a real difference in how calm and settled they feel. And if you have covered the basics and your child is still struggling, that is worth a closer look, because sometimes the missing piece is something we can only find by testing. If back-to-school anxiety is weighing on your family this year, you do not have to navigate it alone. Book Now for a naturopathic visit and we will look at the whole picture together. The best place to start is a [free 15-minute discovery call](https://bodyco.janeapp.com/#/discipline/9/treatment/227) at Body Co in the Junction to explore fit and ask questions. About Dr. Margot Lattanzi, ND Dr. Margot Lattanzi is a naturopathic doctor who supports infants, children, and teens through a whole-body approach that helps them grow, thrive, and feel their best. When children feel well, the entire family feels more grounded and supported. Her focus is understanding the root of a child's symptoms and strengthening their foundation early, so healthy habits, balanced systems, and emotional resilience can grow alongside them. She practices at Body Co in the Junction and virtually across Ontario. Children do not need to be present for every appointment. For more information on her process, head to [www.doctormargotnd.com](http://www.doctormargotnd.com) Disclaimer: Any information is for informational purposes only and is not intended to be used in place of professional medical advice. Always seek the advice of a qualified health care practitioner with any questions or health concerns you may have and before starting any new treatments (including supplements). --- title: "Back to School Wellness: Boosting Immunity & Establishing Healthy Routines" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/back-to-school-immunity" markdown_url: "https://www.bodycotoronto.com/llms/blog/back-to-school-immunity" lastmod: "2023-08-29T10:49:00.000Z" --- As the back-to-school season approaches, it's not only time to prepare school supplies but also to prioritize the health and well-being of our families. The transition from lazy summer days to a structured school routine can be challenging, but with the right strategies, you can make this shift smoother while also boosting the immune system. As a naturopathic doctor, I'm here to guide you through some holistic back-to-school tips that will help students of all ages establish healthy routines and lead to less sick days! 1. Prioritize Sleep: A good night's sleep is the foundation of a strong immune system and overall well-being. Encourage consistent sleep schedules, aiming for 8-10 hours of sleep for school-age children and 7-9 hours for teenagers. Establish a calming bedtime routine that includes activities such as reading, gentle stretching, relaxing scents, calm lighting or deep breathing exercises to promote relaxation. 2. Hydration: Proper hydration is often overlooked but is vital for immune function and overall health. Encourage children to drink water throughout the day. Herbal teas and infused water with slices of fruits or herbs can make hydration more appealing. 3. Establish a Routine: Consistency is key to adjusting to a new routine. Create a schedule that includes set times for waking up, meals, homework, playtime, and bedtime. This predictability can help children feel more secure and prepared for the day ahead. 4. Connection and Community: Over at Body Co, community is one of the major cornerstones of our philosophy. Encourage social interactions with classmates and friends, whether through extracurricular activities, play dates, or virtual gatherings. Strong social connections contribute to emotional resilience, stress management and overall health. 5. Incorporate Immune-Boosting Foods: A balanced and nutrient-rich diet plays a crucial role in maintaining a robust immune system. Consider incorporating these nutrient packed foods! - Citrus Fruits: Rich in vitamin C, citrus fruits like oranges, grapefruits, lemons, and limes can help enhance immune cell function and support overall health. - Berries: Berries, such as strawberries, blueberries, and raspberries, are loaded with antioxidants that help protect cells from damage and contribute to a healthy immune system. - Garlic & Onions: Garlic and onions contain allicin, a compound with antimicrobial properties. Incorporate fresh garlic or onions into your meals to benefit from its immune-boosting potential. - Ginger: Ginger possesses anti-inflammatory and antioxidant properties, which can aid in strengthening the immune system. Enjoy it in teas, soups, and stir-fries. - Probiotics: A healthy gut is linked to a strong immune system. Probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi can promote a balanced gut microbiome. While there's no magic bullet for guaranteed immunity, by incorporating these holistic practices into your back-to-school routine, you're setting the stage for a successful academic year with a strong focus on health and well-being. Remember, it's not just about pencils and textbooks – a healthy body and mind are essential tools for thriving in the school environment. As a naturopathic doctor, Dr. Margot focuses her practice on helping families optimize their health and show up feeling their best each day. As we transition back to school, she enjoys helping families build protocols to help manage symptoms and decrease sick days, as well as strengthen the immune system and prevent cold and flus. She is currently [accepting new adult and pediatric patients at Body Co](https://bodyco.janeapp.com/#/naturopathic-medicine). Lets build strong immune systems together! For more information on her practice style, additional readings and more, head over to her website at www.doctormargotnd.com or follow her on social media [@doctormargotnd](https://instagram.com/doctormargotnd). Clients who would like to see if Naturopathic Medicine is a good fit for their health goals are welcome to book a complimentary alignment call with Dr. Margot [here](https://bodyco.janeapp.com/#/naturopathic-medicine). --- title: "Barefoot Training vs. Orthotics: Finding the Right Fit for Your Feet" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/barefoot-training-vs-orthotics" markdown_url: "https://www.bodycotoronto.com/llms/blog/barefoot-training-vs-orthotics" lastmod: "2024-09-30T15:12:56.000Z" --- Your feet serve as the foundation for your entire body, and when foot discomfort or pain arises, it's essential to explore the best options for relief. In this article we'll compare two increasingly popular approaches: barefoot training and orthotics, and try to help you decide what’s best for you. We'll delve into the workload, time expectations, and the patient population that benefits most from each method. Additionally, we'll discuss a potential timeline for those who want to harness the advantages of both approaches. Barefoot Training: 1. Workload and Time Expectation: Barefoot training involves retraining your feet and lower limbs in a way that allows them to give you more mechanical feedback and increase your balance, stability and ability to generate power. This approach demands a significant commitment of time and effort, including: - Gradual transition: Shifting from traditional footwear to barefoot shoes or going completely barefoot should be a gradual process taking place over months. This ensures that you safely adapt to this new way of walking, running and lifting mitigating injury risk. - Strengthening exercises: I'm going to prescribe a variety of exercises designed to strengthen the muscles in your feet, calves, and lower legs. These exercises require consistent effort and practice. - Patience: Adjusting to barefoot training can take several weeks or even months, depending on your previous footwear habits and the condition of your feet. We can do regular check-ins to monitor your progress, and have several activity based benchmarks to predict where you can safely push the envelope of progression. 2. Ideal Patient Population: Barefoot training with your chiropractor is suitable for individuals who: - Are committed to dedicating the necessary time and effort for successful retraining. - Don't have underlying foot conditions that might hinder the retraining process. - Have long standing knee, hip or back problems that would be aided by enhanced stability. - Prefer a natural, minimalist approach to footwear - Love the idea of building bulletproof, supple and stable lower limb movements Orthotics 1. Workload and Time Expectation: I prescribe orthotics to provide a more immediate solution to lower limb issues with a relatively lower workload and time expectation: - Consultation: I begin by assessing your specific lower limb condition and needs. Your chiropractor can then prescribe custom orthotics tailored to your unique requirements. - Fitting and adjustment: Once your custom orthotics are ready, I will assist in fitting them into your existing footwear. Minor adjustments may be necessary, but this process is typically quick. - Immediate relief: Orthotics are designed to provide instant support and alleviate discomfort, requiring minimal time for adaptation (weeks vs. months). 2. Ideal Patient Population: Orthotics are particularly beneficial for individuals who: - Have active diagnoses in the lower limb, such as plantar fasciitis, flat feet, or bunions. - Require immediate relief from foot pain without the need for extensive retraining. - Cannot tolerate a retraining program due to time constraints or other limitations. - Stand or walk for extended periods (e.g., more than 8 hours a day) and need constant support. Combining the Best of Both Worlds!: Say you want immediate relief AND you want to work towards comfortable, supple and powerful feet and legs. That’s great! You can (in this case) have it all, but not all at the same time. Let me walk you through (pun definitely intended) my protocol for getting you there. 1. Initial Consultation with Your Chiropractor: We do a chat and assessment to identify your specific conditions and needs. 2. Orthotics for Immediate Relief: If immediate relief is required, I’ll immediately fit you for a custom orthotic. These can be used as you gradually transition to barefoot training. 3. Barefoot Training with Chiropractic Care: Begin the process of barefoot training gradually, with expert support and guidance. You’ll focus on strengthening and mobilizing your feet and lower limbs while receiving comfortable hands on care to speed your recovery. 4. Gradual Reduction in Orthotic Use: As you gain strength and stability we’ll taper off the use of orthotics and care to maintain your comfort. Conclusion Choosing between barefoot training and orthotics depends on your unique needs, lifestyle, and preferences. While barefoot training may require more time and effort, it offers the potential for long-term foot health and strength. Orthotics provide immediate relief and are ideal for those with active lower limb conditions or demanding work environments. For those who wish to combine these approaches, a gradual transition plan with a little help from yours truly, can provide the best of both worlds – offering support when needed and the opportunity to develop natural foot strength over time. If you’re interested in learning more, reach out to us to determine the most suitable path for your unique circumstances and embark on your journey toward healthier, happier feet. ## [Dr. Peter Johnston, DC / RMT](/peter-johnston) Peter is a graduate of the Canadian Memorial Chiropractic College, University of Toronto and Kikkawa College. In practice since 2005, he has extensive experience with athletic populations from junior to masters, including working with the National Canadian Diving team, triathletes, runners, racquet sports athletes, dancers and all people that move to live a good life. Having experienced injuries and chronic pain during his own athletic career, Peter has experienced how disabling common sports and occupational injuries can be. Realizing that the most disabling aspect of pain can be the lack of confidence and guidance on how to restore normal movement, Peter’s vision for the practice of orthopaedic healthcare is the use of therapy, education and advice to make sure that every patient can move without pain or fear. Peter is certified to use medical acupuncture as an evidence-based Chiropractor and Registered Massage Therapist. His treatments include comprehensive education, spinal and extremity manipulation, soft tissue therapy, medical acupuncture, tailored exercise programs and healthy lifestyle modifications. --- title: "3 Ways to Reduce Toxins in Your Beauty Regime" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/beauty-toxins" markdown_url: "https://www.bodycotoronto.com/llms/blog/beauty-toxins" lastmod: "2019-05-20T17:36:00.000Z" --- Maria Velve, Makeup Artist & Green Beauty Expert Loaded labels How many times have you flipped your body lotion over and tried to read the ingredients? If you have, you know that your lotion contains some obscure ingredients. Many are just fancy names for beneficial ingredients like oats or aloe leaf juice; however, others like DEP (phthalate) and alkyl parahydroxybenzoates (another name for parabens) should be noted and avoided. Despite their obscurity, ingredient lists give us valuable information on what makes our product lather, smell or last on a shelf for two years. I recommend getting familiar with apps like Think Dirty and EWG’s Skin Deep to help you make sense of the peculiar terminology. What is ‘toxic load’? According to Rick Smith and Bruce Lourie, authors of Slow Death by Rubber Duck, toxic load is the accumulation of toxic ingredients in our bodies. The more “obvious” polluters have always been the environment and our diets; however, other lifestyle choices are contributors to our toxic load, and a big one is personal care products. Have you ever counted how many products you apply to your skin from the time you step in the shower to the moment you rush out your front door? I use 16 (imagine the ingredient lists combined?) and I consider myself a minimalist! As women, the number of products we use is significantly bigger than our male counterparts and studies show that many personal care chemicals live in our bodies long after we’ve used the product. The long-term effects of these chemicals in the human body are constantly researched. However, we now have more information at our fingertips about the links of chemical ingredients and disease than ever before. For a summary of David Suzuki’s top 12 ingredients to avoid in cosmetics, check out my education page. 3 things you can do 1. Take note of hidden nasties Flip your personal care bottles over and take note of this big toxic P – parfum (aka perfume or fragrance). The issue with parfum is that it’s literally in everything and as women, we’re suckers for nice smelling products. Parfum is actually one of the few things in the beauty industry that’s protected by law – a law that cannot disclose parfum ingredients to consumers! With over 3000 ingredients listed under the parfum umbrella, we can’t be too sure what it is that we’re putting on our bodies. Many parfum ingredients like phthalates are endocrine disruptors which mimic estrogen in the body; others can trigger allergies and asthma. Choose beauty products like Vancouver’s Helena Lane Skincare which offers unscented options and scented options with a small variety of beneficial essential oils. For a review of her skincare line, check out my blog. 2. Cut back on products This one is self-explanatory: cutting back on products means cutting back on ingredients. Shorter ingredient lists are easier to understand and easier for our bodies to manage. One way to cut back on products without the overwhelm is by choosing multi-purpose products. This means having one product to apply to both your lips and cheeks, or perhaps one product to cleanse and moisturize with. More on this in the next section. Multi-purpose products will help you cut back on makeup clutter in your bathroom, save you money and simplify your beauty routine. Manitoba’s Pure Anada makeup brand offers their Lip and Cheek Rouge in beautifully pigmented shades that can be applied to lips and cheeks with ease. If you need other ideas on how to cut down your beauty products, book a free virtual consultation with me and let’s chat. 3. Choose the good stuff You no longer have to choose a 6-step skincare routine to feel that you’re giving your skin what it needs. Cutting back on skincare products means picking out products with harder-working ingredients. This type of skincare “diet” requires focusing on nutrition-dense ingredients while acquiring a minimalist approach. The easy answer to this? Oils! Oils are fantastic multi-purpose products, but they also pack a punch when it comes to ingredients. Although there are many beautiful oil blends out there, a single oil product can be the answer to your several of your skincare woes. Cold-pressed Moringa oil, for example, is one of the most nutrient-dense oils and an excellent source of essential fatty acids, vitamins and anti-oxidants. It can be used as a serum and moisturizer removing the need for separate serums or creams that tackle specific concerns. It is an excellent anti-aging solution because it contains omega-9 fatty acids and Vitamins A, C and E. Additionally, it can be good choice for treating acne because of its anti-inflammatory and anti-bacterial properties. If you’re looking for one powerful oil to incorporate in your beauty regimen, try Moringa Life Source (a local Toronto company) and get 10% off with code greenbeautyexpert10 at check out. Final thoughts There is a lot of information (and misinformation) in the beauty industry, so it can be mind-boggling to absorb it all. Reducing your toxic load from beauty products should be done in a simple, non-overwhelming way. Focus on using up the products you have first, and then replace one product at a time to a cleaner one. You can also focus on one toxic ingredient, like parfum, and work on removing it from your life. I have a many product reviews, videos and education materials on my site, so please contact me with any concerns or questions you many have. Maria Velve, Makeup Artist & Beauty Expert Maria Velve is a makeup artist and green beauty expert with nearly 20 years of industry experience. She is an entrepreneur and educator who is passionate about teaching doable makeup techniques to her clients while focusing on clean, Canadian brands. Maria holds a makeup diploma in TV, Film and Special Effects Makeup from the Blanche MacDonald Institute in Vancouver. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Being a Mom Doesn’t Need to Hurt" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/being-a-mom-doesnt-need-to-hurt" markdown_url: "https://www.bodycotoronto.com/llms/blog/being-a-mom-doesnt-need-to-hurt" lastmod: "2016-03-22T15:56:00.000Z" --- When I was pregnant with my daughter I knew what to expect. I had read all of the books. I had a million references for whether a symptom was normal or not. I even charted and compared our growth to food ranging from a pine nut to a watermelon. Labour and delivery, although more anxiety provoking, came with classes, instructions and a full health care team. For a type A personality such as myself, I was in heaven. I had apps, I had measurements, I had support groups, I had photo journals…..you get the picture. I was educated and organized. How quickly that all changed. After I had my daughter, after my husband went back to work and after the doorbell stopped ringing, I was often left alone, not only to take care of newborn but also to take care of myself. I was doing my best as an often terrified new mom, but I was also in a lot of pain. My best friend describes the feeling as what a steak might feel after being put through a meat tenderizer. It was a pain that I wasn’t sure was normal and I felt overwhelmingly unprepared to manage it. The focus had rightly shifted to my daughter but my learning curve was steep and hard to handle when I was so uncomfortable. Over time, my injuries from delivery started to heal but other issues flared up. Breast feeding was a struggle that often left me sobbing in a hot bath and my wrists and back were so sore that I was sometimes afraid I would drop my daughter as I tried to lower her, sleeping, into her crib. To add insult to injury, as I tried to get back into pre-pregnancy shape, I quickly realized that jumping jacks were no longer my friend and a run around the park left me breathless. What was going on? I had a great pregnancy and an uncomplicated delivery. My daughter was tiny and slept well. Why was my body failing me with every effort and why had no one warned me that this would happen? It was then that I made the very wrong assumption that this was the price for being a mom. I swept it under the rug and soldiered on. Two and a half years later, women with the same experience make up much of my practice. Many of them have been in pain and experienced discomfort over multiple pregnancies and several YEARS. Their children are the light of their lives but bearing them has left them feeling frustrated, depressed and far from what they envisioned for themselves as mothers. Time and distance have given me some perspective (I also remembered that I am a physiotherapist and have some knowledge in this regard). A lot of these women now leave my office with a sense of relief and sometimes even a hug. While I would like to believe it is because I am pretty awesome at my job, it is more likely because I do two small things. I focus the attention back on them and I let them know that BEING A MOM DOES NOT HAVE TO HURT. As it turns out there are several small things and a few big ones that can significantly reduce pain associated with parenting. Pain although sometimes appropriate should never be unquestioned or left uninvestigated. It is your body’s way of letting you know that something isn’t right and that something needs to change. Here are some of the top things I discuss with moms to help them manage their pain and start enjoying their bodies again: THE EFFECTS OF PREGNANCY DON’T GO AWAY WHEN BABY ARRIVES: You just spent 40 weeks growing and housing another human being. For your body to take on that amazing challenge it had to accept some serious change. Your joints are looser, your hormones haven’t regulated and your core muscles are stretched. You are also carrying more weight which taxes your muscles, joints and respiratory system. To jump back into pre-pregnancy activities under those conditions can lead to injury and is unrealistic. When returning to activity, be slow and progressive. Let your body adapt kindly to activity and set goals with achievable timelines. THE MECHANICS OF YOUR CORE ARE DIFFERENT If you have ever seen the before and after pictures of a post-natal core / abdomen, you know they can look like maps of different provinces. Your abdominals are stretched out and often split, your pelvic floor is shifted and other various organs and muscles have found new resting places. The neural composition of these muscles does not allow them to start working again without active retraining and lack of a strong core can leave your back at risk for injury. In other words you can’t just will your core back into shape, you need to work at it. Remember those pesky Kegel exercise that none of us really did as many as we should have pre-baby? Make them your friend again and start activating that core. If no one ever showed you how to properly activate your core (which is often the case), seek out help. Many of us think we are doing a core contraction when really we are just holding our breath or clenching our butts. SPLIT ABDOMINALS AND PEEING YOUR PANTS ARE NOT NORMAL Common, yes, normal, no. Conditions such as diastasis recti (splitting of the abdomen) and incontinence are relatively common post pregnancy but should not be ignored. These are disruptions to the muscles that support you against gravity and keep your body well aligned. Unfortunately, they often go undiagnosed leaving moms susceptible to injury or participating in activities that can worsen the conditions. There is much that can be done about these conditions but they need to be identified. If you are unsure about what they are or if they apply to you, ask to be checked by your health care practitioner. If either exists, follow up with someone who specializes in post-natal care to learn how to properly treat them with exercise and modified activity. SET YOURSELF UP FOR SUCCESS Posture is a huge contributor to post-natal injuries and pain. It is important that if you are feeding, lifting or diapering your little one, you approach each one from an ergonomically sound position. This can be a challenge if you are co-sleeping or passing a feeding session in comfy couch but decreasing the stress to your own body can protect against chronic injuries. Babies only get bigger and harder to wrangle so it is essential to start practicing good biomechanics from the start. When ever given the chance, opt for a supported feeding position, ergonomic carriers and minimize lifting and bending from the back at the same time. If you are unsure how to accomplish any of these, ask your health care provider for tips. RECOGNIZE WHEN ENOUGH IS ENOUGH Muscle soreness after engaging in a new or more vigorous activity is normal for a few days. Pain that lasts longer than a week is not. Listen to the cues your body gives you and seek out help sooner than later. It is much harder for me to be helpful when you have been dealing with something for months than when it is new and we don’t have to take compensation into account. General signs that you should seek out help include: Pain that is sharp or radiating Numbness or tingling Pain that repeatedly disrupts your sleep Pain that lasts longer than a week or exceeds a 3-4 / 10 Being a Mom should be a wonderful experience but that becomes hard when we are in pain. Never hesitate to ask for help or have someone assess your pain. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Benefits of Brown Bagging Lunch" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/benefits-of-brown-bagging-lunch" markdown_url: "https://www.bodycotoronto.com/llms/blog/benefits-of-brown-bagging-lunch" lastmod: "2015-04-10T00:17:00.000Z" --- Living a healthy lifestyle doesn’t have to be overwhelming. Small conscious choices can make big differences. One of those choices is brown bagging lunch. I’m not always consistent but when it does happen I feel good about myself for more than one reason. #1 – I have total control of the ingredients and how they are prepared. A restaurant salad can have the best intentions but be burdened by unnecessary fats, sugar, sodium and nitrates. At home I don’t use salad dressing and instead use lemon, salsa or good old EVOO. #2 – Financially it just makes more sense. In other words it is how I justify fancy coffee. #3 – Lastly I can support some of my other local favourite Junction businesses. This salad features organic veggies from Mama Earth Organics, Greek marinated chicken from my neighbours at Gourmeats and my go to salsa from Mad Mexican. Here is today’s lunch: 1/2 cup of canned, unsalted chickpeas 1 large carrot diced 1/2 cup diced cucumber 1 cup cherry or grape tomatoes 1/3 cup baked chicken 2 heaping tablespoons of your favourite salsa Here’s to small choices making big change! Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "How to Avoid Injury With Proper Bike Fitting" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/bike-fitting" markdown_url: "https://www.bodycotoronto.com/llms/blog/bike-fitting" lastmod: "2020-05-18T17:02:00.000Z" --- Whether you are an avid spinner or a weekend cyclist, setting up your bike so that it is specific to your measurements is critical for optimizing your ride and preventing repetitive strain injuries. In this blog post, I am aiming to touch on some of the key elements to keep in mind when getting ready for your first ride this spring. A picture containing bicycle Description automatically generated Seat height is a commonly debated topic and there is a disconnect that is seen between researchers and bike fitting specialists (Murray & Herbert-Loisier, 2019). However, if you are just hopping on a spin bike every Saturday or dusting the cobwebs off an old bike that has been sitting in the garage, the easiest estimate is done by standing next to the bike and lining the top of the seat to your hip bone (iliac crest). As per Bini, Hume and Croft (2011), you should have a slight bend in the knee (~ 25-30 degrees) when your foot is at the bottom of the pedal stroke (as shown below) in order to decrease the likelihood of knee injury and optimize performance by decreasing oxygen demands. Make sure to take note on your phone of the seat height or record the number if you are on a spin bike. There are a few ways to determine if your seat height is not working for you. Pain should be your first indicator that something needs modifying before you push up that next hill. Typically, people will report pain in the kneecap if the saddle is too low and there is excessive bending and compression through the kneecap. They may also complain of pain behind the knee if the saddle is too high from over-extending the knee. Another indication that things need tweaking is whether you are rocking side to side in the saddle as you are too high in your seat and reaching with each pedal stroke. If you continue to experience pain even after modifications or you are clipping in, I would recommend you book an appointment with a bike fitting specialist for a more customized approach. Setting your handlebar height is critical to minimize shoulder, neck, wrist and back strain during your ride. Depending on what type of biking you are looking to do, this will vary accordingly. For a road bike , you want to aim for about ± 2.5cm from the top of your bike saddle . For a sport bike , you are looking at 5-10cm below the top of your saddle. It is important to play around with this range, as it will greatly affect your posture. You want to make sure that when you are settled in your seat your back is flat, you have a soft bend in the elbows and your wrists are in neutral. Furthermore, a lower position in the handlebar relative to the saddle is associated with increased saddle pressure in the groin and decreased sensation in critical pelvic floor structures (Mikhail et al.) Another element of your bike fitting that can prevent repetitive strain is your saddle setback. This is the distance from the center of your bottom bracket and the front tip of the saddle (as shown here). For this we are aiming to balance the load that is going through the back of your thighs (glutes & hamstrings) versus the front of your thighs (quadriceps). Modifying this setting by moving forward or back can be another way to help manage persistent knee discomfort. One of the common guiding principles is to keep the tibial tuberosity over the pedal spindle. Now you may be thinking the what over the what. I have attached a photo below to help clarify this point. Picking a Saddle Shape can seem a little overwhelming especially when you are on the fence about telling the 18-year-old bike fitting technician about your discomfort down there. Don’t worry ladies and gents, you are not alone. Leading up to the 2012 Olympics, 100% of the female team complained of some genital discomfort and only 50% used the medical expert hired to address these complaints. In spite of the awkwardness of this conversation, I would highly encourage you to have it, as the consequences can be uncomfortable at best. Depending on what type of cyclist you are, the area of contact in your perineum will change. If you are more of a leisure cyclist (upright posture), you will be loading in the back of your bum, whereas if you are more of an aggressive cyclist (leaning forward), the tendency is to load your genitals. If you experience chaffing, persistent numbness in the groin, sharp pain with urination, pain with sex or sexual dysfunction, I would highly recommend a follow-up with your GP and pelvic physiotherapist to get a detailed assessment. In a study conducted by Ryu et al (2002), they showed that a narrow saddle is more associated with reductions in penile blood flow, potentially leading to erectile dysfunction. In competitive female cyclists, an association has been established between cycling and decreased genital sensation (Mikhail, M. et al, 2006). Some considerations for bike saddle fitting are: - Width: Measure the distance between your sitz bones to ensure that the saddle matches your anatomy. Chaffing of your inner thighs or bum may indicate that the saddle is too wide. Whereas, pain in your sitz bones that is not relieved with rest may indicate the saddle is too narrow. Although women’s sitz bones tend to be wider, this is not always the case and it is best to try the saddle out. - Firmness: More padding is not always better! As you ride, you will sink into the cushion, creating more pressure through the sitz bones. Choose a firmer saddle for longer rides that is made of leather so that it adapts to your body. - Length : If you are an aggressive rider, the nose should be narrower to prevent your thighs from chaffing. Trying a shorter, no-nose saddle may be another way to help reduce incidence of persistent genital numbness (Lowe et al, 2008). - Cut-outs: If you are a more aggressive female cyclist, it is definitely worth trying a cut-out or relief channel, as these may help relieve pressure in the perineum. However, this is really dependent on your anatomy down under and there have been some reports of increased pressure. When it comes to saddle fitting, the take home is to find a bike shop that has a liberal return policy or will allow you to sit on the saddle in the shop. Saddle tilt is the angle of the seat as it relates to the floor. When you are just starting out, I would recommend that the saddle be parallel to the floor. Tilt can greatly affect the amount of pressure in the perineum. If you are post-partum or complaining of numbness in the saddle area after a long bike ride, you may consider tilting the saddle slightly forward to offload that area and decompress the pudendal nerve (the one that controls all sexual functioning). According to Graham et al (2017), a downward tilt (5%) in the saddle may be beneficial during an upper hill climb. However, to keep things simple, I would recommend standing up while tackling those hills and every 10-15 minutes during your ride to prevent any unnecessary compression in your nether regions. My last recommendation is to invest in a basket, panier or bag rack , as this can help alleviate tension headaches on those longer rides! Whether you are biking for your commute or just going for a trip to the park, carrying a purse, backpack or groceries for a prolonged period of time can be the perfect storm, creating tenderness in your traps, at the base of your skull and between the shoulder blades. So now if you have made it this far, we have gone through the basics of bike fitting. If after your self-modifications, you are still experiencing pain in your joints, persistent numbness or swelling in the groin, it is safe to say something is not working. I would recommend you take a break to allow things to settle down and book an appointment with your physiotherapist and a bike fitting specialist at your local shop! Liseanne Nelson, Physiotherapist Liseanne graduated from McGill University in 2014 with a Bachelor of Science in Kinesiology and then returned home to complete her Masters in Physical Therapy at the University of Toronto in 2016. She then practiced in Canada for two years, gaining a wide variety of experience in both the hospital and private practice setting. Her experience includes outpatient amputee rehabilitation, pulmonary rehabilitation, complex continuing care, and outpatient orthopedics. Looking to challenge herself further, Liseanne completed her licensing exam for the United States in 2017 where she spent a year working at a sports medicine clinic in Manhattan. Now back in Toronto, Liseanne is thrilled to join the Body Co team! Her treatment approach consists of a combination of manual therapy, patient education, therapeutic exercise, kinesiotaping and modalities for pain management. Liseanne has additional training in Pelvic Floor Physiotherapy and is able to treat a wide variety of conditions including diastasis recti, incontinence, pelvic organ prolapse, and pelvic pain. Liseanne is constantly taking new courses to improve patient outcomes and to stay up to date with current best practices. In her spare time, Liseanne enjoys skiing, hiking, yoga, running, and playing fetch with her dogs Morgan and Charlie! If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. References Bini, R., Hume, P. A., & Croft, J. L. (2011). Effects of bicycle saddle height on knee injury risk and cycling performance. Sports Medicine, 41(6), 463-476. Hynd, J., Cooley, D., & Graham, M. (2017). Saddle tilt during uphill cycling improves perceived comfort levels, with corresponding effects on saddle pressure in highly trained cyclists. Journal of Science and Cycling, 6(3). Jeong, S. J., Park, K., Moon, J. D., & Ryu, S. B. (2002). Bicycle saddle shape affects penile blood flow. International journal of impotence research, 14(6), 513-517. Murray, J., & Hébert-Losier, K. (2019). Bike fit practices do not match scientific evidence. In Summer Research Scholarship Programme 2018/2019 (pp. 29-29). Partin, S. N., Connell, K. A., Schrader, S., LaCombe, J., Lowe, B., Sweeney, A., … & Mikhail, M. (2012). The bar sinister: Does handlebar level damage the pelvic floor in female cyclists?. The journal of sexual medicine, 9(5), 1367-1373. Guess, M. K., Connell, K., Schrader, S., Reutman, S., Wang, A., LaCombe, J., … & Mikhail, M. (2006). WOMEN’S SEXUAL HEALTH: Genital Sensation and Sexual Function in Women Bicyclists and Runners: Are Your Feet Safer than Your Seat?. The journal of sexual medicine, 3(6), 1018-1027. Schrader, S. M., Breitenstein, M. J., & Lowe, B. D. (2008). ERECTILE DYSFUNCTION: Cutting Off the Nose to Save the Penis. The journal of sexual medicine, 5(8), 1932-1940. --- title: "Your Bladder Matters! – 5 Common Myths About Bladder Habits" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/bladder-health" markdown_url: "https://www.bodycotoronto.com/llms/blog/bladder-health" lastmod: "2018-08-07T17:24:00.000Z" --- As a pelvic health physiotherapist, I love to talk about the pelvic floor and bladder interaction as it relates to incontinence (refer to my previous posts, “Paediatric Incontinence” and “Pain Down There”). Research has shown that approximately 1 in 5 adults over the age of 20 report some type of lower urinary tract symptom (LUTS)2. A healthy bladder is a main contributor to overall health and LUTS has been linked to decreased quality of life and depression1. That being said, bladder “health” is much more than remaining continent with a cough or sneeze. Some anatomy background: Imagine your pelvic floor muscles as a trampoline that attaches from your pubic bone to your tailbone. Sitting on the pelvic floor lays your bladder, uterus and bowels. As your bladder fills up with urine from your kidneys, the pelvic floor naturally tightens up to close the bladder sphincter from releasing its contents. When the bladder is at its full capacity (average is 300-400mL in healthy adults1), a signal is then sent to your brain to release the urine. Once you are in a safe and convenient place, your pelvic floor relaxes to release the bladder sphincter, essentially relieving the urine. Sounds pretty simple, right? Unfortunately, these 5 bladder myths may contribute to your less than “smooth” urine flow. I should go to the bathroom as often as I can Many people think the more they go to the bathroom, the less they will have accidents or discomfort. In fact, the normal amount to release your bladder is 8 times/day – that means once every 2-3 hours. Going too often may train your brain to send signals to release your bladder prematurely, meaning, next time your bladder fills up just a little you’ll be running to the bathroom with your legs crossed. I’m drinking less water so I don’t need to go as often Unless you’re getting up more than once in a night to use the bathroom, limiting your water intake will not improve your bladder habits. Instead, it may actually increase your urine concentration, leading to bladder irritation. Focus on improving your bladder habits and strengthening your pelvic floor while ensuring you are staying fully hydrated. I do my kegels over the toilet to strengthen my pelvic floor Abort. Mission. Immediately. When you are voiding (urine, feces, gas, whatever it is), you should be fully relaxed and comfortable. Stopping-and-starting your urine flow will train your brain to continuously tighten your pelvic floor during voiding, which is the opposite of what your body is trying to do and may add to further bladder irritation. I’ve always had poor bladder habits as a child This may be true, but it doesn’t mean you have to accept it as an adult. There are many external behavioral factors that influence our bladder habits, including what we eat and drink, how much sleep we get, smoking and alcohol, etc. It is important to know exactly what is triggering and irritating your bladder. My personal favourite: It is normal to pee yourself after having children This may be common but it most definitely is NOT normal. Our pelvic floor experiences a lot of trauma with childbirth and soon after we may notice some urinary incontinence with certain activities. This could be a result of your pelvic floor muscles being too weak or tight and unfortunately, kegels are not always the answer. The sooner you get it checked out, the sooner you can return to your pre-baby state. Now that you’ve learned a little bit more about having a “healthy” bladder, come see a pelvic health physiotherapist to learn more about what you can do for your own pelvic health! References: 1- Lukacz, E. et a. A healthy bladder: a consensus statement. International Journal of Clinical Practice. October 2011; 65(10): 1026–1036 2 – Maserejian, et al. Incidence of Lower Urinary Tract Symptoms in a Population-Based Study of Men and Women. Urology. 2013 Sep; 82(3): 560–564. Sandra Ghaly , Pelvic Floor & Paediatric Physiotherapist Sandra graduated from Dalhousie University with a Masters degree in Physiotherapy after completing her Bachelor of Kinesiology degree with honours from McMaster University. She has worked with a variety of clientele but has developed a true passion in working with both the paediatric and women’s health populations. Sandra has extensive experience assessing and treating a variety of paediatric conditions and most recently has become certified as a pelvic health physiotherapist. She also has additional training in acupuncture and kinesiotaping. Sandra finds great value in guiding each individual through a tailored rehabilitation program to optimize their function and quality of life. In her free time, Sandra enjoys yoga, pilates, traveling and spending time with family and friends. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Blue Monday and Wintering Well: How to Support Your Mental and Physical Health This Winter" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/blue-monday" markdown_url: "https://www.bodycotoronto.com/llms/blog/blue-monday" lastmod: "2026-01-19T10:00:00.000Z" --- Blue Monday , often cited as the “most depressing day of the year,” falls on Monday, January 19, 2026 . While the concept was originally coined by a travel company in 2005 and later debunked as pseudoscience CBC News, the emotions it highlights — low mood, fatigue, stress, and seasonal sadness — are very real for many people. Rather than focusing on a myth, this is an opportunity to talk about something far more meaningful: how to support your well-being and truly Winter Well. ## Why Winter Can Feel So Hard January in Canada and other northern regions brings: - Short daylight hours - Colder temperatures that reduce outdoor activity - A natural post-holiday emotional and financial comedown The third Monday of January has become symbolic of this mid-winter lull — when motivation dips and the distance to spring feels especially long. ## Seasonal Affective Disorder (SAD) vs. the Winter Blues The winter blues are common and often situational. Seasonal Affective Disorder (SAD) , however, is a recognized form of depression linked to reduced light exposure and circadian rhythm disruption . Symptoms may include: - Persistent low mood or hopelessness - Fatigue or low energy - Changes in sleep or appetite - Loss of interest in activities you normally enjoy If symptoms are persistent or worsening, consulting a qualified mental health professional is essential. ## Evidence-Informed Strategies to Beat the Winter Blues ### 1. Prioritize Sleep - Keep a consistent sleep/wake schedule - Sleep in a cool, dark room - Avoid screens at least one hour before bed - Wind down with reading, breath work, or gentle stretching Quality sleep is foundational for emotional regulation and resilience. ### 2. Nourish Your Body - Focus on whole foods: vegetables, fruits, lean proteins, healthy fats - Stay hydrated (even when it’s cold) - Limit ultra-processed foods and excess sugar Warm, nourishing meals can be grounding and comforting in winter. ### 3. Keep Moving — Preferably in Daylight - Get outside during daylight hours, even if it’s cloudy - A short walk counts: 10 minutes out + 10 minutes back = 20 minutes - Meet a friend for accountability when possible Movement supports both mental health and physical circulation. ### 4. Make It Seasonal (and Enjoyable) - Skating, sledding, snowshoeing - Yoga, stretching, or home workouts - Involve kids or family Winter movement doesn’t need to be intense to be effective. ### 5. Light Matters - Open curtains and blinds daily - Sit near windows when possible - Get outside briefly each day - Light therapy lamps may help some individuals when used appropriately according to the National Institutes of Health Light exposure helps regulate circadian rhythm and mood. ### 6. Stay Connected - Schedule regular check-ins with friends or family - Share meals, walks, or simple routines Even brief connection can buffer isolation ### 7. Practice Self-Compassion - It’s okay to feel tired or unmotivated in winter - Acknowledge emotions without judgment - Replace self-criticism with gentler expectations ### 8. Set Realistic, Seasonal Goals Instead of: “Be healthier” Try: - A 15-minute daily walk - One extra serving of vegetables per day - Reducing takeout by one meal per week Winter is a season for maintenance and reflection , not pressure. ### 9. Reduce Financial Stress - Track spending - Create a simple, realistic budget - Focus on stability rather than major overhauls Financial stress adds significant mental load in winter. ### 10. Know When to Seek Support If feelings of sadness, hopelessness, or withdrawal persist, professional support can help. Reaching out is a sign of strength — not weakness. ## In Conclusion — Learning to Winter Well While Blue Monday may be a myth, the challenges of winter are very real. Shorter days, colder weather, and reduced social activity can impact both mental and physical health. By focusing on: - Sleep - Movement - Nourishment - Light - Connection - Self-compassion …we can build resilience and support ourselves through the season. ## A Gentle Invitation If winter has you feeling tense, run-down, or disconnected from your body, consider this a reminder that self-care is not a luxury — it’s support . For some, hands-on care such as [massage therapy](/registered-massage-therapy) can be a helpful part of a winter wellness routine — supporting relaxation, easing muscle tension, improving circulation, and offering a quiet moment to reset. Listen to what your body needs this season, and don’t hesitate to reach out — whether that means booking a treatment, connecting with a trusted professional, or simply taking a pause. ## References: 1.https://www.cbc.ca/news/trending/blue-monday-bad-science-marketing-gimmick-1.3406125 2.https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651 3. https://pmc.ncbi.nlm.nih.gov/articles/PMC6746555/ ## Meet April April Boultbee graduated from Sutherland-Chan School of Massage in 2003. She specializes in Swedish techniques and deep tissue massage. Her particular interest revolves around sports-injury related massage. In addition, she is adept in treating postural dysfunction and relaxation massage. April likes to develop a rapport with her clients so that they can work together to develop remedial exercise programs to improve health and well-being. April is an elite runner and has been competing in road, trail and ultra races for 25+ years. She represented Canada at the 2017 24hr World Championships and the 2017 Xiqiao Mountain 24hr race in Foshan, China. She also works with Canada Running Series as part of the Elite Athlete Management team at all their Toronto races. She is an avid cyclist and commutes around town on her bike year-round. --- title: "You Don't Have to Hate Your Body to Have a Body Image Issue" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/body-image" markdown_url: "https://www.bodycotoronto.com/llms/blog/body-image" lastmod: "2026-02-10T15:06:26.000Z" --- February is recognized as Body Image Month , offering an important opportunity to explore how therapy can support body image concerns. Many people don’t realize they’re struggling with body image—because they don’t hate their bodies. Body image issues often show up quietly, through the way we relate to food, control, routine, and safety within ourselves. These patterns play a powerful role in mental health, emotional regulation, and self-trust. ## Signs You May Be Struggling With Body Image (Even If You Don’t Realize It) Challenges in our relationship with food and our bodies often show up as: - Disordered eating patterns - Body checking or body avoidance - Moralizing food (“good” vs. “bad”) - Anxiety when routines are disrupted - Self-worth tied to discipline, control, or productivity These patterns aren’t about vanity. They’re often about safety, predictability, and self-protection . ## Questions to Help You Reflect on Your Body Image If you’re unsure whether body image is something worth exploring, consider the following: - Do I often criticize my appearance? - How do I feel when I look in the mirror? - Do my thoughts about my body affect my mood or behaviour? - Do I experience negative emotions after eating? - Does changing my eating or activity routine feel upsetting or destabilizing? - Do I ignore my body—or check it frequently? If you find yourself answering “yes” to several of these, it may be a sign that additional support could be helpful. You don’t need to be in crisis to deserve care. ## How Relational Therapy Supports Body Image Healing ### 1. Mindful Awareness: From Inner Dialogue to Core Beliefs Therapy begins by developing awareness of your inner dialogue—the thoughts, judgments, and emotional reactions you have toward your body. As this awareness grows, therapy helps uncover the underlying beliefs shaping these thoughts. Identifying these patterns allows us to understand how they impact well-being, behaviour, and self-trust. ### 2. Identity Work: Rebuilding Agency and Empowerment Identity work is central to body image therapy. The goal isn’t to control your body—it’s to rebuild partnership with it. Together, we explore: - What kind of relationship you want with your body and food - How your actions align (or don’t align) with your values - Small, sustainable goals that build self-trust rather than self-pressure This work restores a sense of agency, especially for people who have spent years being hard on themselves in the name of discipline or “doing it right.” ### 3. Building Safety Through Trust and Rapport Your pace always matters. Talking about your body can feel vulnerable, and hesitation is respected. Therapy works best when trust and rapport are built gradually, in a space where judgment isn’t present. Often, progress stalls not because someone isn’t trying—but because fear of judgment leads them to hold back. Feeling safe is not a luxury in therapy; it’s foundational. ### 4. Somatic Work: Reconnecting With the Body Itself A key part of body image therapy is creating a sense of felt safety in the body. Somatic (body-based) techniques help you reconnect with physical cues such as: - Hunger and thirst - Comfort and discomfort - Tension, fatigue, or overwhelm These cues are often ignored when anxiety is present. Learning to notice and respond to them is especially powerful for understanding how anxiety shows up physically—and how to interrupt it. ### Take-Home Experiment: Responding to Body Cues Practice noticing and responding to hunger or thirst cues, and observe: What distractions arise? What beliefs get activated? What feels difficult or unfamiliar? When we stop noticing our body’s signals, disconnection can grow—and that disconnection often precedes disordered or destructive behaviours. ## Helpful Grounding Tools Sensory-based exercises can support reconnection and regulation, including: ### The Five Senses Grounding Exercise [https://www.therapistaid.com/therapy-worksheet/grounding-techniques](https://www.therapistaid.com/therapy-worksheet/grounding-techniques) ### Progressive Muscle Relaxation (Body Scan) [https://www.therapistaid.com/therapy-worksheet/progressive-muscle-relaxation-script](https://www.therapistaid.com/therapy-worksheet/progressive-muscle-relaxation-script) These tools are often used in session when clients feel disconnected, overwhelmed, or physically tense. ### 5. Integrative Care: Therapy + Body-Based Support Body image healing is often strengthened when therapy is combined with other forms of care, such as: - Exercise and movement - Physiotherapy - Registered massage therapy (RMT) - Osteopathy - Naturopathic support This integrative approach supports self-care, strength, hormone balance, and pain reduction—while reinforcing a healthier, more respectful relationship with the body. ## Why This Work Matters During Life Transitions Major life transitions—such as parenthood, aging, injury, or illness —can intensify body image challenges. Working with a therapist during these periods can prevent emotional strain from accumulating to the point where it impacts identity, confidence, and mental health. The goal isn’t perfection—it’s support, clarity, and relief. You don’t have to hate your body to listen when it asks for more. ## Meet Paula Paula is a warm and approachable Registered Social Worker and Psychotherapist who treats her clients like human beings and not patients. Originally from Mexico, Paula takes a very integrated approach and believes our bodies hold the wisdom to help us heal. Paula is enthusiastic about therapy and personal growth, and strongly advocates for her clients to live the life that they want to live. Paula obtained a Social Service Worker diploma from Humber College and a Bachelor of Social Work (honours) from York University. Paula started her career in Social Work in 2003, and participated in organizational work supporting women against violence, refugees, and members from marginalized populations, focusing on immigration settlement and outreach. This meaningful work led her to seek other outlets to support and connect with people from a holistic place. She graduated from a five-year Psychotherapy program at the Gestalt Institute of Toronto while managing Integrative Health Clinics focused on functional medicine, chronic pain, women’s health, and hormones. Paula's unique approach to therapy integrates her Social Work background, ten years experience in the health and wellness industry and her mindfulness training. Paula is passionate about empowering her clients and works with individuals suffering from low self-esteem and body image, life transitions, depression, and anxiety. She works with adults to create a safe space to explore this innovative, client-centered approach to therapy. In that space, she collaborates with the client to establish boundaries, build rapport, identify blocks, unfinis hed business, and new opportunities for growth. --- title: "Nurturing Your Body: Breastfeeding Posture and Stretches for Mid-Back Relief" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/breastfeeding-posture-and-stretches-for-mid-back-relief" markdown_url: "https://www.bodycotoronto.com/llms/blog/breastfeeding-posture-and-stretches-for-mid-back-relief" lastmod: "2026-01-29T22:10:17.000Z" --- The beautiful journey of motherhood often comes with its own set of physical challenges, especially for breastfeeding mothers. While the act of nourishing your little one is a precious bonding experience, it can also lead to mid-back stiffness and discomfort. In this blog post, we will explore the importance of maintaining a good breastfeeding posture and share effective stretches to alleviate mid-back stiffness . ## Why Breastfeeding Posture Matters Prolonged feeding sessions, repetitive positioning, and fatigue can place sustained strain on the mid-back and shoulders. Small postural adjustments during feeding can significantly reduce discomfort and help prevent longer-term stiffness or pain. ## Breastfeeding Posture Tips ### 1. Sit with Support Choose a comfortable chair with good back support. Use pillows or cushions to create a supportive nest around your lower back. Ensure that your feet are flat on the ground, maintaining a stable foundation. ### 2. Bring Baby to You Avoid leaning forward to reach your baby. Instead, bring your baby close to your body by using pillows or a nursing stool to lift your little one to breast level. This reduces the strain on your mid-back and shoulders. ### 3. Maintain a Neutral Spine Keep your back straight and shoulders relaxed. Avoid slouching or arching your back, as this can contribute to mid-back stiffness over time. ### 4. Use Supportive Nursing Pillows Invest in nursing pillows that provide proper elevation for your baby. These pillows not only support your little one but also help maintain a comfortable position for you, reducing the risk of mid-back discomfort. ## Stretches for Mid-Back Relief ### Cat-Cow Stretch Inhale, arch your back, and lift your chest (Cow). Exhale, round your spine, and bring your chin to your chest (Cat). Repeat this gentle flow to alleviate tension in the mid-back. ### Pec Stretch: ### Adopt a split stance in a doorway, raise one arm to shoulder height. Place the palm and inner arm against the wall surface or doorway, ensuring a 90-degree bend at the elbow. With a subtle movement, guide your chest through the open space to experience a stretch in the chest. Adjusting the arm's position, either higher or lower, grants the flexibility to target different areas of the chest for a more comprehensive stretch. Hold for 15-30 seconds, breathing deeply, then switch sides. Child's Pose: Kneel on the floor, sit back on your heels, and reach your arms forward. Rest your forehead on the ground and stretch your arms out, feeling a gentle release in your mid-back. Hold for 30 seconds to one minute. ### Thread the Needle: Start on your hands and knees, lift your right hand up sending your gaze up with it and then follow your right hand down as you thread it beneath your left arm. Sink into the stretch by keeping your hips high while allowing your chest to rest on or come close to the ground. To come out, press firmly into your left palm and slowly unthread your right arm reaching back up towards the sky, the gaze can follow. Return your right hand down to the ground back in tabletop. Repeat on the left side x 10. ## Meet Nicole Meet Nicole, a dedicated and compassionate physiotherapist with a passion for lifelong learning and a deep curiosity of the human body. With a commitment to continuous education, Nicole stays at the forefront of the latest advancements in physiotherapy, ensuring that her clients receive the most effective and evidence-based care. Nicole’s professional experience and training equips her with the expertise to effectively address a diverse range of orthopaedic, pelvic and paediatric conditions. Nicole creates a supportive atmosphere where clients feel heard. Whether guiding expectant mothers through the challenges of pregnancy, aiding in postpartum recovery, getting clients back to running or working with paediatric clients, she tailors her treatments to meet the unique needs of each individual. Nicole is not just a healthcare provider; she is a partner in her clients' journeys to improved health and well-being, combining her knowledge, compassion, and diverse skill set to make a positive impact. --- title: "Just Breathe" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/breathe" markdown_url: "https://www.bodycotoronto.com/llms/blog/breathe" lastmod: "2019-03-24T18:35:00.000Z" --- Do me a favour. Have a seat. Sit back in your chair. Relax your arms on your your lap. Quiet your mind. Now, inhale through your nose for a count of four. Fill your belly with your breath, like a balloon fills with air. Pause. Slowly, let the breath out through your mouth for a count of eight. Feel your belly deflate as the air leaves your mouth. Repeat. Do you feel a change? Maybe you feel more relaxed. Calmer. Lighter. Maybe you feel nothing at all. But do you know what these few breaths just did for your body? (2) Your brain’s cortisol levels decreased, which helped reduce your stress Your heart rate and blood pressure lowered You improved your body’s core stability You boosted your energy and immune system You sped up your metabolism You have reduced symptoms associated with anxiety, insomnia, post-traumatic stress disorder, depression and attention deficit disorder You may have known that diaphragmatic breathing has several benefits to our health and wellness, but if you’re someone like me, breathing doesn’t come easy. I mean, my day is already packed – I just don’t have time to sit and practice my breathing. And when I get to my weekly yoga class, I’m eager to start the poses that strengthen and stretch me, not to breathe! Am I right? No, I am very wrong. Yogis have used breathing for hundreds of years to calm the mind, body and soul and science is just beginning to show evidence of how truly beneficial it is for our bodies. One study conducted at the University of South Carolina divided 20 healthy adults into two groups: one group preformed deep breathing exercises while the other read a text of their choice for 20 minutes. Saliva samples were taken from both groups during the exercise. Researchers found that the breathing exercise group’s saliva had significantly lower levels of three cytokines that are associated with inflammation and stress (7) Another study conducted in 2017 revealed that participants who preformed deep breathing exercises were found to have a decrease in negative affect, lower cortisol levels and increased sustained attention compared to the control group. (3) Further studies showed: A 1-day breathing exercise was found to relieve the emotional exhaustion and depersonalization induced by job burnout (5) A 30-session intervention with a daily breathing duration of 5 min can significantly decrease the anxiety of pregnant women experiencing preterm labor (1) 7-days intensive residential yoga program that included pranayama (breathing exercises) reduced anxiety and depression in patients with chronic low back pain (6) Controlled deep breathing significantly reduced smoking withdrawal symptoms, including craving for cigarettes and negative affect (tense, irritable), while resulting in the maintenance of baseline arousal (wide awake, able to concentrate) levels (4) These results blew my mind! How is something that happens so involuntarily for us have such amazing benefits on the body? Diaphragmatic breathing is not involuntary. In fact, conscious breathing takes effort and focus, especially when you are first starting off. I start every one of my patients with deep breathing exercises and am often amazed to find their pelvic floor strength increases and pain decrease as I see and feel their bodies relax into the bed. When you take slow, steady breaths, your brain gets the message that all is well, which activates the parasympathetic response (2), and I think we all need a little more of that. So, next time you find yourself busy and stressed with all the work, errands, kids, house chores and stressors that life throws at you, take a moment and breathe. Your body will thank you. References: Chang S.-B., Kim H.-S., Ko Y.-H., Bae C.-H., An S.-E. (2009). Effects of abdominal breathing on anxiety, blood pressure, peripheral skin temperature and saturation oxygen of pregnant women in preterm labor. Korean J Women Health Nurs 15 32–42. Lesley Alderman – https://www.nytimes.com/2016/11/09/well/mind/breathe-exhale-repeat-the-benefits-of-controlled-breathing.html Ma, X., Yue, Z.-Q., Gong, Z.-Q., Zhang, H., Duan, N.-Y., Shi, Y.-T., … Li, Y.-F. (2017). The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Frontiers in Psychology, 8. McClernon, F. J., Westman, E. C., & Rose, J. E. (2004). The effects of controlled deep breathing on smoking withdrawal symptoms in dependent smokers. Addictive Behaviors, 29(4), 765–772. Salyers M. P., Hudson C., Morse G., Rollins A. L., Monroe-DeVita M., Wilson C., et al. (2011). BREATHE: a pilot study of a one-day retreat to reduce burnout among mental health professionals.Psychiatr. Serv. 62 214–217. Tekur P., Nagarathna R., Chametcha S., Hankey A., Nagendra H. R. (2012). A comprehensive yoga programs improves pain, anxiety and depression in chronic low back pain patients more than exercise: an RCT. Complement. Ther. Med. 20 107–118. Twal, W. O., Wahlquist, A. E., & Balasubramanian, S. (2016). Yogic breathing when compared to attention control reduces the levels of pro-inflammatory biomarkers in saliva: a pilot randomized controlled trial. BMC Complementary and Alternative Medicine, 16(1). Sandra Ghaly , Pelvic Floor & Paediatric Physiotherapist Sandra graduated from Dalhousie University with a Masters degree in Physiotherapy after completing her Bachelor of Kinesiology degree with honours from McMaster University. She has worked with a variety of clientele but has developed a true passion in working with both the paediatric and women’s health populations. Sandra has extensive experience assessing and treating a variety of paediatric conditions and most recently has become certified as a pelvic health physiotherapist. She also has additional training in acupuncture and kinesiotaping. Sandra finds great value in guiding each individual through a tailored rehabilitation program to optimize their function and quality of life. In her free time, Sandra enjoys yoga, pilates, traveling and spending time with family and friends. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Breathe For Diastasis-Recti Abdominis" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/breathe-for-diastasis-recti-abdominis" markdown_url: "https://www.bodycotoronto.com/llms/blog/breathe-for-diastasis-recti-abdominis" lastmod: "2019-04-30T17:50:00.000Z" --- As I sat, attempting to interpret data sheets and statistics (not my forte), I noticed the growing tension in my chest, shoulders and neck. I eventually realized, after a couple hours of work, that I had been so focused and stressed that I had forgotten to breathe. I was essentially holding my breath the entire time I was interpreting my Osteopathic findings which amplified my current state of anxiety. As a yoga instructor, prenatal and postnatal movement specialist, I should know better. I mean, I teach women how to breathe. Every. Single. Day! A few weeks ago, the lovely Sandra Ghaly reminded me, so eloquently of the benefits of diaphragmatic breathing. In her latest blog, she outlined some of the physiological changes that result with voluntary diaphragmatic breath. If you haven’t had a chance to read her blog, please do so before diving into this one. It is worth it, trust me. (https://bodycotoronto.com/breathe/). Here are just a few of the benefits Sandra highlighted: Decreased cortisol levels in the brain, which reduces your perceived stress levels Lowered heart rate and blood pressure Boosted energy and immunity Sped up metabolism Reduced symptoms associated with anxiety, insomnia, post-traumatic stress disorder, depression and attention deficit disorder Improved core stability Let’s explore the last statement that diaphragmatic breathing improves your core stability. This last statement is especially important to consider for the pre-natal and post-natal population. For the past two years, or more, I have been researching tirelessly, the condition of Diastasis-Recti Abdominis (DRA). DRA occurs to varying degrees, in 100% of pregnancies and is characterized by the “overstretching” and thinning of the linea alba. The linea alba is a tendon that runs between your six-pack muscles from your xiphoid process of your sternum to your pubic bone. Core breathing is often prescribed for women in the early post-natal stages as a means to reconnect with the abdominal muscles. Core breathing, or diaphragmatic breathing, is super beneficial for the rehabilitation of DRA. If you are not breathing you are NOT using your core to its full ability, nor are you using all the deepest muscles that help you to “knit” the belly back to together. Here is why: 1) Muscular Connections The thoracic diaphragm is also known as the muscle of respiration or breath. This expansive muscle is positioned horizontally below your lungs and spans the area between your lower six ribs, their costal cartilages and the lumbar spine. It looks and acts like a parachute, broadening and descending during inhalation, while contracting and ascending during exhalation. The thoracic diaphragm has muscular attachments that blend with the rectus-abdominis muscle, that six-pack muscle that is often pulled apart with a DRA. The rectus abdominis blends with each of your abdominal muscles at the linea-alba. Each of your abdominal muscles has connective tissue expansions termed “aponeuroses” which cross-over to the opposite side of the body, attaching to the linea alba and reinforcing the midline along their course. If you were to dissect the abdominal wall, it is virtually impossible to figure out which aponeuroses belongs to which muscle at the mid-line linea alba (2). This demonstrates the integrated nature of the abdominal muscles and explains why it is impossible to activate and isolate only one ab muscle on one side of your body. Rather they co-contract and function together to support you. Ok… Stay with me, that was a lot of anatomy. What this all means is that your thoracic diaphragm attaches to your six-pack muscle directly and all the other abdominal muscles indirectly through their common place of insertion, the linea alba. So if you are not breathing diaphragmatically, you are not using all of those abs to their full potential of muscular contraction. 2) Deep Diaphragmatic Breaths = Stronger Core Due to their anatomical connections, the abs and the thoracic diaphragm have to work together to stabilize you. If you have a restricted or tight diaphragm, you can have less activation through your core. In other words, a strong abdominal contraction relies on the diaphragmatic breath. An increase of the abdominal diameter from front-back with inhalation results in a stretch of the abdominal muscles. A greater stretch of the abdominal muscles enables a greater muscular contraction during exhalation. Think of a rubber band – the more it stretches the greater the force of its retraction or shortening. 3)The Pelvic Diaphragm The term, “diaphragmatic breath” refers to both the thoracic and pelvic diaphragm. The pelvic diaphragm is composed of your pelvic floor muscles that span from the pubic bone to the tail bone. The pelvic diaphragm is also oriented horizontally and acts like a hammock across the bottom of the pelvis to contain the abdominopelvic organs. When you breath in, both of your diaphragms must lower and when you breathe out, they contract and lift. You might be wondering: What does this have to do with my six-pack? Well, to fully and maximally contract your abs, you need to use your pelvic floor muscles or have a functional pelvic diaphragm. A synergistic relationship between the abdominals and the pelvic floor musculature has been well observed. With undisturbed physiology, contraction of the muscles of the pelvic floor are co-activated with the internal oblique and transversus abdominis muscles of the abdomen (your deep core muscles!). Even in a population of women who have not been pregnant or given birth, it was nearly impossible to kegel, or lift the pelvic floor, without activating the abs (3). The maximal contraction of the pelvic floor muscles will trigger a maximal contraction of the core muscles. This is why it is so valuable to have your pelvic floor muscles assessed and treated before and after giving birth. You could be doing all the abdominal crunches (really NOT advised with DRA), but if your pelvic floor muscles are not responsive, you are not going to have a maximal contraction of the deep core muscles. ************ Practicing the diaphragmatic breath is the best way to tune into the two diaphragms and the abdominal wall. Breathe in, nice and slowly, visualize the lowering of the thoracic diaphragm, the expansion of the belly, and the lowering of the pelvic floor. Let it go. Breathe out, visualize the pelvic floor shortening and lifting towards your head, the belly button drawing back towards your spine, and the ribcage coming together. SO! If you were not motivated to take more time out of your day to breathe deeply, for all of the cellular and physiological changes it can evoke, maybe you will be motivated to breathe your way to a Janet Jackson six-pack. References: (1) da Mota, P. G. F., Pascoal, A. G. B. A., Carita, A. I. A. D., & Bø, K. (2015). Prevalence and risk factors of diastasis recti abdominis from late pregnancy to 6 months postpartum, and relationship with lumbo-pelvic pain. Manual therapy, 20(1), 200-205. (2) Askar, O. M. (1977). Surgical anatomy of the aponeurotic expansions of the anterior abdominal wall. Annals of the Royal college of Surgeons of England, 59(4), 313. (3) Neumann, P., & Gill, V. (2002). Pelvic floor and abdominal muscle interaction: EMG activity and intra-abdominal pressure. International Urogynecology Journal, 13(2), 125-132. Florence Bowen Florence was first introduced to alternative therapeutic modalities in her teens, as a dancer and competitive athlete. After high school, Florence furthered her dance training and obtained her Honors Bachelor of Science in Kinesiology from McMaster University. Teaming up with the artistic director of the McMaster University contemporary dance company, she developed introductory dance classes for children and teens across Hamilton. Inspired to further her teaching skill-set, she obtained her yoga teacher certification in Hatha yoga. Florence teaches across the city and combines her knowledge of human kinetics, dance, strength and conditioning, and yoga. Teaching movement to pre and postnatal women, and coaching as a birth doula, she gained a unique perspective into the supportive systems available to new and expecting mothers. Florence has an affinity for the holistic approach to women’s care. She is passionate about the assimilation of progressive knowledge to educate and empower women at any stage of life including: pre-conception, pregnancy and recovery after birth. Most recently, Florence completed her five years of study at the Canadian College of Osteopathy in Toronto. As a manual therapist, she believes in having her patients actively participate in their healing. She currently is working to complete her thesis which will examine how osteopathic treatment effects diastasis-recti abdominus in postnatal women. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "How to Track Cervical Fluid to Optimize Fertility" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/cervical-fluid" markdown_url: "https://www.bodycotoronto.com/llms/blog/cervical-fluid" lastmod: "2020-11-17T18:39:00.000Z" --- One of the many fascinating things a woman’s body does is send hormonal signals every month that create physical changes in the body that indicate when she is most fertile in her cycle. Cervical fluid is arguably the most important of these signs to track if trying to get pregnant OR trying to avoid it! Cervical fluid is what many women have come to know as ‘discharge’, however, this name truly simplifies the complexity and importance of this substance. Cervical fluid is produced under the influence of estrogen in the first half of a menstrual cycle, also known as the follicular phase. Every woman’s cervical fluid can follow a unique pattern of colour, consistency and timing but it typically begins after the period ends and starts as a dry and sticky texture, slowly changing to a more wet and liquid appearance. Why is cervical fluid important for fertility? Tracking your cervical fluid will help you identify when you are most fertile since it indicates that ovulation is coming. Wet or watery cervical fluid indicates high fertility and an egg white or very stretchy cervical fluid indicates peak fertility and upcoming ovulation. Research has found that timing intercourse according to the most fertile cervical fluid results in higher pregnancy rates than timing based on other ovulation predictors such as the LH surge. The most fertile cervical fluid types also provide the perfect environment for sperm to survive. For example, the pH level of fertile cervical fluid is less acidic than the normal vaginal pH, and more similar to the alkaline pH of semen, creating a more hospitable environment overall. Fertile cervical fluid also has fibres that form straight pathways that support the semen’s movement towards the fallopian tube where conception most frequently occurs. Cervical fluid can be broken down into the following types: Dry — Non-fertile Sticky — Low fertility Creamy or lotion-y — Medium Fertility Wet or watery — High Fertility Stretchy and with an “egg white” quality — Peak Fertility How you can use cervical fluid to optimize the chances of getting pregnant? If your goal is to get pregnant, timing intercourse with any day you see wet cervical fluid will vastly increase the likelihood of a positive pregnancy result. Sperm can only live for a few hours without the presence of cervical fluid, but up to 5 days if it is present. Stretchy, egg white fluid is the most fertile and is an indication that you will ovulate in the next 24-48 hours, so having intercourse on any day this type of fluid is present is essential. Dr. Kelly Clinning, ND Dr. Kelly Clinning is a licensed and registered Naturopathic Doctor (ND) with a passion for research and evidence-based care. Her clinical focus is in treating women’s health with a particular concentration on reproductive health, PCOS, endometriosis and thyroid health. Her goal is to help women connect with their bodies, understand their remarkable physiology, and maintain sustainable balance in their health and life. Dr. Kelly has her naturopathic prescribing license and incorporates natural desiccated thyroid (NDT) and bio-identical hormone treatment into her practice. She also uses nutrition, botanical medicine, acupuncture, and clinical supplementation. After graduating from Western University with a Bachelor of Science and an Honours specialization in Kinesiology, she completed a Doctor of Naturopathy (ND) degree from the Canadian College of Naturopathic Medicine in Toronto. She is a member of the Ontario Association of Naturopathic Doctors, the Canadian Association of Naturopathic Doctors, and the Endocrinology Association of Naturopathic Physicians and is in good standing with the College of Naturopaths of Ontario. If you would like to book an assessment or work with Dr. Clinning directly, you can book an in-person or online appointment [here](https://bodyco.janeapp.com/#/staff_member/34). If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Cervical Health Across Every Stage of Womanhood: How Pelvic Health Physiotherapy Can Help" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/cervical-health" markdown_url: "https://www.bodycotoronto.com/llms/blog/cervical-health" lastmod: "2026-01-06T19:12:39.000Z" --- ## Why Cervical Health Matters at Every Life Stage January is Cervical Health Awareness month, something most people likely don’t give much thought. While it is often an afterthought, the cervix does far more than most women realize — it supports fertility, pregnancy, and pelvic function. When cervical tissue feels sore, tight, or sensitive, it can truly impact how we show up in day to day life. Cervical dysfunction can affect everything from comfort during Pap testing to intimacy and postpartum recovery. At Body Co Health & Wellness, our [pelvic health physiotherapists](/pelvic-floor-physiotherapy) help women understand how cervical changes relate to their overall pelvic health — so screening, pregnancy, and recovery feel safe and supported. ## Understanding the Cervix and Your Pelvic Floor Connection The cervix is works in tandem with both the reproductive and pelvic organs — it’s connected to your pelvic floor muscles, fascia, and ligaments. Cervical tension or pain can therefore be a contributor to pelvic floor dysfunction. When pelvic muscles are overactive (tight) or underactive (weak), they might present physically as: - Pain during Pap tests, use of menstrual products or sexual activity - Heaviness or pressure sensations in the pelvic or vaginal areas - Discomfort during pregnancy or postpartum recovery As pelvic floor physiotherapists, we assess how these structures interact and create a treatment plan that restores comfort, mobility, and balance. This often incorporates stretching, both internal and external, down regulation of the nervous system, stress management and breath work on top of targeted pelvic exercises. Given that every patients’ needs are unique, proper assessment plays an extremely important role in providing individualized care. ## Updated Ontario Pap Testing Standards: What You Need to Know (2025) As of March 2025 , Ontario has transitioned to HPV testing every 5 years for individuals with a cervix aged 25–69 who have been sexually active . This replaces the traditional Pap test as the primary method of cervical cancer screening which was previously recommended every 3 years. The reasoning behind this change is that HPV testing is more sensitive and therefore eliminates the need for more regular but less accurate screening. ### What this means for you: - You’ll likely have fewer tests, but more accurate results - If you’ve had abnormal Pap tests or risk factors (HIV, immune suppression, past dysplasia), you may still need closer monitoring - Pelvic discomfort or anxiety about exams can and should be addressed before screening Given the more lengthy time period between routine testing a certain degree of responsibility falls to patients to be more vocal about unusual symptoms. According to Ontario Cancer Care (2025), anyone abnormal bleeding at any stage, regardless of where they are in the routine screening timeline, should see their primary care physician. Women who experience pain, tension, or anxiety about cervical exams also have the option of following up with their pelvic floor therapist at any time to discuss, assess and treat their symptoms. ## Bridging Cervical Care and Holistic Pelvic Health: Integrative Strategies for Lifelong Well-Being One of the demographics best served by pelvic floor therapy are women in the pre and postnatal stage. During pregnancy, the cervix naturally softens and changes as part of your body’s preparation for birth. These changes can lead to feelings of pressure or heaviness . It may also surprise women that despite the softening of the cervix, surrounding musculature can remain tight and contribute to tearing or likelihood of episiotomy . Establishing mobility in the pelvic floor, aligned with changes to the cervix is an important part of preparing for labour and delivery. After delivery, the cervix and surrounding tissues undergo healing and remodelling — especially if you’ve had tearing or medical interventions. ### Pelvic health physiotherapy helps: - Reduce postnatal scar tissue that can cause pain and restrict mobility - Realign tissue to build strength through the pelvic region - Rebuild pelvic floor coordination to address common postnatal issues like stress incontinence and frequency It is important to note that there is no magical date whereby a return to activity should be prescribed. The often cited 6-week mark neglects the impact of individual birthing situations, social and emotional support and general states of readiness. Women should always be properly and fully evaluated postnatally and work with a [perinatal certified fitness](/movement-physiotherapy) expert where possible. ## Cervical Health in Perimenopause and Beyond Another transitional time for the cervix occurs during the shift into perimenopause . As estrogen declines, cervical and vaginal tissues can become thinner and drier — a condition known as Genitourinary Syndrome of Menopause (GSM) . This can make Pap tests, intimacy, and even tampon use uncomfortable. ### Pelvic physiotherapy can help: - Relax and lengthen tight pelvic floor muscles - Improve blood flow and tissue elasticity - Teach breathing and relaxation techniques for exam comfort - Collaborate with your healthcare provider for topical or hormonal support Your therapist may also recommend over the counter products including moisturizers and lubricants that are pH specific to reduce irritation. ## How Allied Health Professionals Support Cervical Health Cervical care is should and can be collaborative. While your physician or nurse practitioner handles screening, [pelvic physiotherapists, naturopaths, and mental health providers](/services) support comfort, recovery, and holistic well-being. ### Together, allied health professionals can: - Prepare women for pain-free Pap testing - Manage post-procedure discomfort - Address the emotional impact of pelvic exams - Improve adherence to preventive screening through body confidence ## Practical Tips for a More Comfortable Pap Test As with many medical procedures, most women don’t know they have options to customize the experience and decrease symptoms. Here are a few things to consider when it comes to cervical screening. - Schedule smart: Avoid testing during menstruation or when experiencing pelvic pain. That being said, menstruation is not a contraindication to screening especially if it means you don’t miss important testing. Reach out to your provider for further guidance. - Request a smaller speculum: If you are uncomfortable the test will be more difficult. - Breathe deeply: Inhale through your nose, exhale as the speculum is inserted. For those who have had pelvic therapy, draw on breath work that you may have used to relax your pelvic floor. - Prepare your pelvic floor: Gentle release work or a pelvic physio session can reduce tension before your appointment. If you don’t have time to see your therapist, light stretching or fascial release using a foam roller or ball can also be helpful. ## How Body Co Supports Your Cervical Health At Body Co, our women’s health experts provide the tools, education, and compassionate care you need to feel at ease in your own body. ### Our Services That Support Cervical Health: - [Pelvic Health Physiotherapy](/pelvic-floor-physiotherapy) - [Naturopathic Medicine](/naturopathy) - [Social Work / Psychotherapy](/social-work-and-psychotherapy) - [Prenatal Fitness Classes](/prenatal-fitness/prenatal-fitness) - [Postnatal Fitness + Recovery](/postnatal-fitness/m-b-postnatal-fitness) - [Women’s Strength Programs](/womens-pt/intro-to-pt) Whether you’re pregnant, postpartum, or navigating perimenopause, you deserve care that supports your whole self — not just your test results. ## Evidence & References - Ontario Health (Cancer Care Ontario). Cervical Screening: HPV Primary Testing Implementation (2025). - Ontario College of Family Physicians. New HPV Testing for Cervical Screening in Ontario (2025). - Ghaderi et al. Effect of pelvic floor rehabilitation on dyspareunia and sexual function: randomized trial. J Sex Med, 2019. - Morin et al. Systematic review: physical therapy for provoked vestibulodynia. J Sex Med, 2017. - FitzGerald et al. Myofascial pelvic floor therapy for pelvic pain: multicenter RCT. J Urol, 2012. - StatPearls. Genitourinary Syndrome of Menopause (2024). - PLOS ONE (2024). Speculum lubrication reduces pain without compromising cytology adequacy. --- title: "Clinical Advice for Managing Your Cesarean Scar" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/cesarean-scar" markdown_url: "https://www.bodycotoronto.com/llms/blog/cesarean-scar" lastmod: "2024-02-16T18:02:29.000Z" --- Did you know that cesarean sections are the most common major abdominal surgery in the world? Unfortunately, people are largely left to recover from this surgery on their own, while caring for an infant. This article is meant to provide you with simple techniques and exercises you can try at home to help in the recovery of your abdominal wall and in particular your scar tissue following a cesarean. It will go through: - Scar tissue & common issues - Scar treatment techniques: - Things you can do before your stitches have healed - Things you can do once your stitches have healed Scar tissue: Scar tissue is amazing. Our bodies create scar tissue to patch things up and pull tissue back together. Scar tissue will forever remain scar tissue, but there are things we can do to help this changed tissue become mobile, less sensitive, less “sticky” and more coordinated with the surrounding muscles. Some of the common issues that scar tissue presents us with include: - Stiffness/”stickiness”/rigidity - Pain - Numbness - Bulkiness (c-section “shelf”) - Reduced activation of the muscles around the scar (in this case the lower abdominal muscles) If you are reading this and wishing you had worked on your c-section scar during your postpartum recovery, don’t fret! It is never too later to work on your c-section scar. Although it can be really helpful to apply these techniques during the first 6 months postpartum, these techniques can be helpful at any stage. Scar treatment techniques: Things you can do before your stitches have healed: - Touch & massage around the abdomen: While it’s important to allow your scar enough time to fully heal, you can start engaging with it by touching the skin above and below the stitches, using light touch and various other textures to work on regaining sensation to the area (do this gently to avoid pulling the stitches/scar too much) - Diaphragmatic breathing: allowing your belly to expand and passively fall again helps to gently move and stretch the healing tissue without doing an active stretch. This will also help to keep the areas around the scar mobile and help you re-establish a good breathing pattern - Walking: rotating through the hips, pelvis and swinging your arms are going to allow the abdominal wall to gently rotate and stretch the healing tissue Things you can do after your stitches have healed: - Massage: Using your index and middle finger, try pressing into the abdominal wall and move in circles in both directions above, below and over the scar to help it move and gently stretch out. Start off quite light to get used to the sensation and as it continues to heal you can apply more pressure - Skin rolling: picking up a bit of your skin between your thumb and fingers, try rolling across your abdomen horizontally and vertically over your scar to get more mobility through the scar tissue and the fascia around it. This can sometimes feel bruised and sore but should only feel that way while you perform this technique and improve and fade with frequency - Cupping: If you have access to silicone fascia cups, you can use these to increase blood flow to the skin around and over the scar and pull it up and massage it out. Your physiotherapist likely has some fascia cups and can help you with this. - Lower abdominal engagement: Lying on your back slowly inhale allowing your lower ribs & abdomen to expand. On your exhale imagine like you are gently drawing your hip bones towards each other and tighten your lower abdominal muscles. If you place the pads of your index finger just in from your hipbones you should feel the lower abdominals tighten to provide pelvic stability. Re-learning to use these muscles post c-section is important to abdominal function and strength but will also help the scar tissue to heal over time and with practice. - General mobility stretches: Moving your body in a variety of ways will help to stretch your scar tissue and this is helpful long term. It’s ok to feel some tension, tightness and mild discomfort with a stretch at the level of the scar, but ease into it so you don’t overdo it. Discomfort should improve or totally resolve with frequency – if not, than the stretch is likely too intense and you should modify. - Some helpful stretches include: Cat cow Baby or full cobra Book openers/thoracic rotations Half lunge hip flexor stretch If you’ve had a c-section, it’s recommended to have an appointment with a pelvic floor specialist to help you with some of these techniques, provide you with a personalized program to work towards some of your goals as well as checking in on the pelvic floor! Your pelvic floor was impacted by being pregnant and likely needs some rehabilitation as well. This article is not meant as medical advice and is provided for educational purposes only. If you have any concerns about the healing of your cesarean scar please speak with your doctor. Tara Campbell Orthopaedic, Pelvic Floor and Concussion Focused Physiotherapist Tara is an orthopaedic and pelvic health Physiotherapist who also specializes in treating concussions and post-concussion syndrome. With a deep dedication to providing personalized care, Tara is committed to helping her clients achieve their optimal physical well-being and attaining their own individual goals through education, manual therapy & exercise rehab. Whether managing musculoskeletal conditions, post-surgical rehabilitation, pelvic floor dysfunction, concussion symptoms with return to work or sport, Tara approaches each client with empathy, compassion, and with a focus on holistic wellness. After graduating from the University of Western Ontario in Kinesiology, Tara achieved honours in her MSc of Physiotherapy at Queen Margaret University in Edinburgh, Scotland. Her previous work experience at Sports Medicine Clinics in Toronto over the last 8 years has allowed her to develop her skills in treating a large array of conditions and injuries that include but are not limited to; repetitive stress injuries, joint replacements, fracture rehab, ACL reconstruction, meniscus injury, knee pain, hip and shoulder labral tears and repairs, concussion & post-concussion syndrome, ankle sprains, wrist pain, neck pain, headaches, back pain, SI joint pain, gluteal pain, elbow injuries, rotator cuff tears , frozen shoulder & shoulder pain, pelvic floor dysfunction including incontinence, pelvic pain, tailbone pain, pain with intercourse, pelvic heaviness, diastasis recti and other pregnancy-related issues. Tara is passionate about life-long learning, actively pursuing continuing education and professional development opportunities. She would be happy to meet with you to hear your story and to discover how she can best serve your physiotherapy needs. If you are interested in working with Tara, you can schedule an appointment with her [here](https://bodyco.janeapp.com/#/staff_member/61). Book an Appointment With Tara --- title: "Chili Spiced Chicken Tacos and Zesty Potato Salad" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/chicken-tacos-and-potato-salad" markdown_url: "https://www.bodycotoronto.com/llms/blog/chicken-tacos-and-potato-salad" lastmod: "2017-06-07T16:21:00.000Z" --- With summer fast approaching it ‘s natural for our meals to shift. Gone are the soups and stews and in their place come the salads, barbecued meats and refreshing flavours. In honour of summer and Father’s Day I have shared two of my all time barbecue favourites: zesty potato salad and chili spiced chicken tacos. Both are super easy to prepare, filling, nutritious and definite crowd pleasers. Hope you enjoy! Zesty Potato Salad 1.5 lbs white potatoes (I used a bag of the mini yellow, blue and red potatoes) 1.5 tbsp apple cider vinegar ¼ red onion, diced 1 pickle, diced 2 hardboiled eggs, peeled and chopped ½ cup cooked green peas ¼ cup mayonnaise ½ an avocado, mashed salt and pepper paprika for garnish (optional) 1-Bring potatoes to a boil in a pot of cold salted water (this is important; you need to add potatoes into cold water!) 2-Once the water reaches a boiling point, you can reduce heat and allow to simmer until potatoes are fork tender (approx.. 15 minutes). 3-Drain potatoes, cut into chunks and toss in apple cider vinegar when potatoes are still warm. Allow potatoes to fully cool before adding rest of ingredients. 4-Once cool, add pickles, red onion, eggs, peas, mayonnaise, mashed avocado and a pinch of salt and pepper to taste. Mix all together until fully combined and creamy. Can sprinkle with paprika as a garnish. 5-Chill in the refrigerator for at least an hour before serving. Chili Spiced Chicken Tacos 4 chicken breasts 2 tsp chili powder ¼ tsp salt ¼ tsp garlic powder ¼ tsp cumin juice of half of a lime 1 tbsp of honey 1 tbsp of olive oil Taco toppings: Tortillas Avocado Salsa or chopped tomatoes Parsley or cilantro, chopped Greek yogurt 1-Heat your grill while you combine chili powder, salt, garlic powder, cumin, lime juice, honey and olive oil in a bowl and whisk together. 2-Coat chicken breasts in mixture and then grill chicken over medium heat for about 15 minutes or until fully cooked (juices run clear when you cut into the chicken). 3-Once chicken is cooked, remove from the grill and chop or shred into bite sized pieces. 4-Lay out tortillas and add the chicken and a variety of your favourite taco toppings. Allison Martineau, BHSc, MS Allison has over 10 years experience working in health and nutrition. She has a passion for sharing her nutritional strategies with expectant and new families to make cooking and eating for health during the preconception, pregnancy and postpartum periods simple and convenient. Allison runs a nutrition practice called Sweetpea Nutrition and is the nutritionist at West End Mamas . She lives in Toronto with her husband and two young sons. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Don’t Waste Your Time and Money – Learn How to Choose A Great Therapist" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/choosing-a-great-physiotherapist" markdown_url: "https://www.bodycotoronto.com/llms/blog/choosing-a-great-physiotherapist" lastmod: "2019-04-07T18:28:00.000Z" --- Do you ever eavesdrop on someone’s conversation? This morning as I was waiting to play tennis I found myself doing exactly that. Two gentlemen beside me were comparing notes on their recent knee surgeries. Gentleman number one was saying how he was pleased to be back to tennis and had been religiously going to physiotherapy. I was about to interject with a smile and a pat on the back until gentleman number two said “I don’t bother with physiotherapy anymore. I don’t find it does much for me, so now I go straight to the gym. I had surgery on a Wednesday and was back in the gym four days later.” Now I have no idea what he was doing in the gym but in many cases that could be really unsafe. That’s ok Melanie. He is not your client. This is Sunday morning and you are clearly listening in on a conversation where you were not invited. Stay in your own lane. Then gentleman number one contributes “I did find it useful in the beginning but now it is more like going to the spa. Someone puts some machines on my knee that make it go all tingly and then they wrap me in hot towels. It is lovely.” ARE YOU FREAKING KIDDING ME?……USELSSS?!!!!! THE SPA?!!!!! I love the spa but I’m pretty sure none of the clients I have treated in the last 18 years would equate one of my treatments with a spa experience. I was about to launch into a rant about how physiotherapy is an integral service in post surgical healing, about how it should be based in evidence and a successful treatment plan should involve more exercise than hot towels but I realized I was getting a true consumer perspective (and again, on a Sunday morning, was none of my damn business). Physio can mean a lot of things for a lot of people but what this conversation really told me was that as a profession, we had not done a good job of educating and demonstrating the importance of effective, efficient and evidence based therapy. I am certainly not telling anyone how to do their job and this post might land me in hot water but just like in any other profession, there is a wide range of what makes up a good practitioner. I can only control my very small corner of the world. That being said, physio is an expensive service. Too expensive for just hot towels and machines and too important to be passed over as useless. However if our consumers don’t know how to choose a great therapist, how can we expect them to believe any differently? For the record, here are my criteria for what you should look for when choosing a therapist who is going to help you reach your goals and give you the tools for a successful recovery: Be Wary of Machines There are some great modalities that have a very specific purpose for very specific conditions but you should be concerned if machines make up the bulk or entirety of your session. Current, high-quality research rarely supports modalities as a stand alone treatment. Our best evidence suggests that the most effective treatment is often a multimodal approach involving manual (or hands on) techniques and carefully prescribed and supervised exercise both applied in a biopsychosocial framework. Here is an insider secret: machines often buy a busy therapist time. Sorry hot towels and tingly machines. Research Your Physiotherapist’s Qualifications Upon graduation, most physiotherapists are generalists. If you have a specific need, it often behooves you as a client to be picky and ask about post graduate specializations. It is similar to the difference between a family doctor and specialist. Some therapists have specialized skills such as spinal manipulation or pelvic health training which are not common to the profession as a whole. If you are in need of those skills, you need to make sure you are going to a rostered physiotherapist and that they are qualified through advanced training. If in doubt, you can check a therapist’s qualifications through the College of Physiotherapists of Ontario Website. A Good Therapist Will Put You to Work Passive treatments have a lot of value but patient engagement and participation are key components of a successful treatment plan. A great therapist should enable their clients with the tools to manage their injury independently. That is hard, and costly, if you are completely dependent on your therapist to feel better. Whether it is exercise, stretching, mindfulness or behavioural and lifestyle modification, expect to go home with some homework. We are not magic (busted). 30-minutes every week will do nothing if you don’t continue the work at home. A Great Treatment Has Its Roots in Evidence I always encourage my clients to ask lots of questions and I aim to be able to give them an answer and a treatment based in clinically evaluated research. There are techniques I learned as a new graduate that have no relevance or effectiveness 18 years later. Fact. A great therapist is always learning and reading to deliver the best course of care to their clients. Don’t be afraid to challenge us. If we can’t give you an answer to your question it is a great opportunity for us to learn together. Sole Practitioner Versus Multidisciplinary Team There is nothing wrong with sole practitioners. However, a multi-disciplinary team that communicates really well creates many different perspectives and options that can contribute to client success. It is also important to note that some clients will be more responsive to different types of treatments. The availability of a team of different specialities broadens a client’s treatment options and can often extend financial accessibility to treatment. Treatment Should Not Go On Forever The ultimate goal of a great therapist should be to discharge their client. A great treatment plan should see results. If your success plateaus, your therapist should be willing to look at different options and approaches. Under no circumstance, should a client be going to a therapist repeatedly (and believe me, I get some clients who have gone elsewhere for YEARS) without results. A Great Therapist Will Recognize If They Are Not a Good Fit This is a hard pill for many of us to swallow but sometimes practitioners and clients are just not a good fit. A healthy therapeutic relationship should be built on trust and open communication. If that is not possible or even if you can’t find any common ground to lay the framework for engagement, you may need to consider another therapist. If you are feeling that way, please speak up. Great practitioners will openly recognize and acknowledge this and provide an alternate solution. I hate nothing more than not being able to help someone but sometimes the healthiest thing I can do is to refer onto someone who can and not take it personally. Quality clinics and physiotherapists (for that matter, all of our of team members) will be happy to discuss all of the above. As a client you invest a lot of time, energy and money in your rehab. That should be reflected in the quality of both the clinic and therapist you choose. Don’t accept useless. Don’t go to physio for a cuddle and a snooze. You owe it to yourself to choose wisely and as a profession we owe it to you to give you better options. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Colic in Babies: From Fuss to Calm with Osteopathy" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/colic" markdown_url: "https://www.bodycotoronto.com/llms/blog/colic" lastmod: "2025-02-23T16:32:28.000Z" --- For many parents, a baby’s cries are a normal part of life. But when those cries become relentless, often lasting hours without a clear reason, it can feel overwhelming. Colic—a term every new parent dreads—is one of the most common yet perplexing conditions in infants. This article dives into what colic is, why it happens, and how osteopathy offers a gentle, effective approach to relief. What is Colic? Colic is typically defined as episodes of excessive, inconsolable crying in an otherwise healthy baby. It often peaks around 6 weeks of age and generally improves by 3-4 months. While it’s not dangerous, it can be distressing for both the baby and the parents. Imagine you’re trying to fix a puzzle, but one piece doesn’t seem to fit. This frustration is somewhat how a baby with colic might feel. They’re not sick, yet something feels “off”, whether it’s discomfort in their tummy, overstimulation, or tension in their little bodies. Why Does Colic Happen? While there is not definitive cause, researchers believe colic may stem from several factors: - Digestive Immaturity: Babies’ digestive systems are still developing, which may cause discomfort or bloating as they adjust to the outside world. - Feeding Issues: Swallowing air during feeding or sensitivity to milk proteins can lead to gas and cramping. - Nervous System Sensitivity: Newborns have heightened sensitivity to stimuli, and colic episodes may reflect difficulties with overstimulation and self-soothing. - Birth Trauma: The birthing process, even in straightforward deliveries, can create tension or misalignment in a baby’s body - particularly the head, neck, and diaphragm. Signs Your Baby Might Have Colic - Long bouts of crying (often during similar timeframes day to day). - Clenched fists, stiffened arms and legs, or arched backs while crying. - Seeming uncomfortable after feeds or struggling to pass gas. Caring for a Baby with Colic When your baby cries inconsolably, it’s natural to feel helpless. Here are some common strategies to help navigate those difficult moments: - Swaddling: Wrapping your baby snugly can mimic feelings of the womb, providing comfort for your baby. - White Noise: Gentle sounds or soft music can help calm overstimulated nerves. - Burping: Helping your baby release trapped air after feeds can help reduce gas buildup. - Movement: Rocking, baby swings, or a gentle car ride can often soothe colicky episodes. - Diet Adjustments: For breastfeeding moms, reducing dairy, caffeine, onions, chocolate, cruciferous vegetables, or spicy foods may help. Formula-fed babies might benefit from hypoallergenic options. How Can Osteopathy Help? Osteopathy takes a whole-body approach, focusing on restoring balance in the tissues and easing tensions placed on it. Using subtle, non-invasive techniques, osteopathy can help address physical factors physical factors contributing to colic. Here’s how osteopathy can make a difference: - Releasing Birth Strain: Babies often experience pressure during delivery, especially around the head and neck. This tension can affect the vagus nerve - our largest cranial nerve with many responsibilities including control of various organ systems such as digestion and regulation of inflammation. Osteopathy works to release these strains and tension, promoting better function and increasing comfort for the baby. - Supporting Digestion: Techniques to release tension in the baby’s abdomen and diaphragm can ease gas and improve digestion, relieving discomfort. - Calming the Nervous System: By working on the baby’s cranium and spine, osteopathy may help reduce overstimulation of neurological structures and promote relaxation. What to Expect During an Osteopathic Session Your baby will remain fully clothed and will lie on a padded table or stay cradled in your arms. Assessment and treatment will involve gentle movement and light pressure, including gentle stretch and compression to help identify and release areas of tension. Babies often relax during the session - some even fall asleep! ## [Meet Andrew](/andrew-feshanets) Andrew has training in Osteopathy, Massage Therapy, and has completed an undergrad in Kinesiology at the University of Toronto. While at UofT, he spent time as both a varsity football athlete and a student athletic therapist working with the men’s varsity basketball and volleyball teams. It is there that Andrew developed a passion for sport medicine, physical therapy, and the human body as a whole. As a former athlete, Andrew has a special appreciation for the important role movement plays in allowing us to be at our daily best. He believes in a holistic approach to treatment focused on restoring functional movement throughout the body. He is experienced in working with all ages and individuals from all walks of life to help restore balance to their bodies and achieve their goals. Andrew specializes in acute and chronic conditions and traumas, with a special interest in the head and neck. Andrew has also completed additional training for treatment in post-concussion syndrome. As part of Andrew’s osteopathic training, Andrew has completed a research thesis centred on “The Effect of Osteopathic Treatment of the Cranio-Facial Region on Nasal Patency” focused on the interrelationship of nasal respiration and osteopathic cranial treatment. Through this work, Andrew has experience training, educating, and treating individuals suffering breathing difficulties and breathing pattern disorders of all origins. --- title: "Need a Balanced Morning Snack? Try These Collagen Energy Bites" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/collagen-energy-bites" markdown_url: "https://www.bodycotoronto.com/llms/blog/collagen-energy-bites" lastmod: "2020-05-13T17:23:00.000Z" --- Snacks are a common area that people struggle with. Often eating the wrong things or snacking too often – it seems people just don’t know what they should be doing. As we are all currently working from home during this pandemic snacking is becoming more of a concern for many. People are sharing that they feel they are constantly eating because they are home and often passing through the kitchen. I thought I would share some snacking tips and a recipe to help guide you. If you read my post on smoothies you know that I discussed the importance of having balanced macronutirents – carbohydrates, proteins & fats. Snacks are the same – we want to make sure that they are balanced so that they help keep our energy levels stable. Ideally snacks are a one time/day. The best time for a snack is between 3 and 4pm. There is a long time between lunch and dinner and having a snack this time in the afternoon helps to prevent our blood sugar from dropping. My favourite grab and go snack ideas are; -0% plain greek yogurt with ½ cup berries and 1tbsp. hemp hearts -2 boiled eggs and raw veggies – apple & 1 tbsp. almond butter -1/4 cup hummus and raw veggies -1/2 cup berries and 10 walnuts If you want to prepare something ahead of time try out some Collagen Bites. Why collagen? Collagen is a protein. It is a major component of bones, skin, muscles, ligaments and tendons. It provides structure and support throughout your body. Our bodies makes it, but as we age we make less. Collagen supplements are proteins broken down into smaller peptides, which are more easily absorbed. I take collagen daily – usually in my coffee and my hair, skin and nails all visibly benefit from it. Collagen also helps with joint pain, leaky gut, balanced blood sugar, and a boosted immune system. Like everything quality matters – I recommend Sproos or Vital Proteins. Here is a recipe for my Collagen Energy Bites. 1 cup quick oats ½ cup ground flax seeds 3 tbsp cacao powder 3 tbsp collagen powder ¼ tsp. sea salt ½ cup natural nut butter (sunflower seed also works for nut free) 1/3 cup maple syrup In a large bowl combine all the ingredients and mix well. If the mix seems thick or sticky add up to 1 tbsp. of nut milk. Roll into balls and chill in the fridge for about 20 minutes before eating. If you are looking for more recipes and tips on how to live with energy and vitality head over to Facebook and join my new group – Vitality & Wellness Collective. The Vitality & Wellness Collective is free and will walk you through 4 key pillars to create habits that will allow you to live your life with vitality. 1. Healthy Balanced Nutrition – If you don’t put the right fuel in your body you won’t have the energy to live with vitality 2. Sleep – Create positive sleep routines & habits for energy and disease prevention 3. Movement – Incorporate daily movement so you can make it a habit and stick with it 4. Mindfulness – Stress management and gratitude practices that are essential to your wellness This group will give you the tools you need to establish these habits – trackers, challenges, tips & recipes. I will also be in the group to answer any questions you have. Click below to join now – I look forward to seeing you and supporting you there. Vitality & Wellness Collective In health, Allison Allison Madigan, Holistic Nutritionist Allison graduated from Queen’s University with a BAH in Economics and started a career in the marketing world. Nutrition and wellness were always at the forefront of her thoughts. After 15 years in the industry she decided that it was time to follow her passion and go back to school. She took a leap of faith, resigned from work, enrolled at the Edison Institute of Nutrition and hasn’t looked back. She has been working in the field for 2 years now and loving it. She has a strong belief in the power of food and proper nutrition to keep us healthy and prevent disease. Her mission is to empower people to make healthy and mindful decisions for themselves to achieve their optimal health and wellness. Allison has a keep interest in hormone balance, food sensitivities, stress and digestive health. She works with her clients to formulate a plan that will work for them. Her plans will include diet modifications, lifestyle and supplements suggestions as well as some mindset work. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Compression Socks: The Surprising Solution for Better Circulation and Improved Performance" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/compression" markdown_url: "https://www.bodycotoronto.com/llms/blog/compression" lastmod: "2019-06-08T17:20:00.000Z" --- As summer approaches, the temperature rises and travelling is at an all-time high, it’s important to make sure you’re staying on top of your health. We’ve been told about the importance of wearing sunscreen, staying hydrated and avoiding prolonged exertion in the heat, but did you know that compression socks are one of the best things you can do for your body this summer? Compression socks provide graduated compression to your legs to aid in blood flow back up to the heart. In turn, this helps with venous return, decreases pressure and prevents swelling, heaviness and achiness in the legs. Although compression socks are often prescribed as a treatment to people with venous insufficiency, everyone can benefit from wearing a pair, especially if you: Stand or sit for long periods Prolonged and gravity-dependent positions encourage blood to pool in your ankles and feet. It is important to take breaks if you are someone that sits or stands for long periods at work. Lying down with leg elevation is the best position to reduce leg swelling as it reduces the pressure in the legs. Alternatively, walking allows the muscles in your lower legs to act as a “pump” to bring the blood and swelling back up towards your heart. Are pregnant Many pregnant women feel signs of leg achiness, heaviness and swollen feet. This is because the blood volume increases 40-50% during pregnancy. Hormones during pregnancy also affect the veins, causing them to dilate further. Due to this, pregnant women are at greater risks of developing a deep vein thrombosis (DVT), which is a serious condition that can cause blockage of blood flow in your veins. Travel often Movement is limited when traveling long distances. This contributes to decreased circulation in your legs and often swollen, achy legs. In fact, traveling for 4 hours or more increases your chances of developing a DVT by 4x! Spend excessive time in heat Heat causes your blood vessels to dilate and promotes swelling. Examples include, prolonged time in the sun, saunas or hot tubs. You will also benefit from compression socks if you are someone that has been diagnosed with any of the following conditions: Spider or varicose veins DVT (or previous history of DVT) Chronic or acute venous insufficiency Leg ulcer Lymphedema So, while you bask in the sun and plan your next vacation this summer, consider getting fitted for a pair of custom compression stockings to help you “go with the flow!” Talk to your healthcare professional about the best type, colour and size for you. Sandra Ghaly , Pelvic Floor & Paediatric Physiotherapist Sandra graduated from Dalhousie University with a Masters degree in Physiotherapy after completing her Bachelor of Kinesiology degree with honours from McMaster University. She has worked with a variety of clientele but has developed a true passion in working with both the paediatric and women’s health populations. Sandra has extensive experience assessing and treating a variety of paediatric conditions and most recently has become certified as a pelvic health physiotherapist. She also has additional training in acupuncture and kinesiotaping. Sandra finds great value in guiding each individual through a tailored rehabilitation program to optimize their function and quality of life. In her free time, Sandra enjoys yoga, pilates, traveling and spending time with family and friends. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Concussion: The Unseen Injury" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/concussion" markdown_url: "https://www.bodycotoronto.com/llms/blog/concussion" lastmod: "2018-10-25T15:29:00.000Z" --- The term concussion was first mentioned in the writings of Hippocrates (460–370 BC) in the Hippocratic corpus (1). So, if we have known about concussions since 460-370 BC than why has it taken us so long to react? To keep things simple, we will define concussion in terms of a Sport Related Concussion (SRC) but know that confusion still exists in the literature. According to the latest Consensus Statement on Concussion in Sport, a SRC is a traumatic injury caused by a biomechanical force due to either a direct or indirect blow to the head, face, neck or body resulting in a transient disturbance in neurological function (2). My take away point from this definition is: concussions are a big deal! Gone are the days of saying, they got their “bell rung”; “no pain no gain”; and “shake it off.” Research over the past decade has provided us with insight into the cause and pathophysiology of a concussion. We know there is no gold standard for a concussion diagnosis but with a battery of neurocognitive and neuropsychological tests, postural assessments and subjective symptom reporting we can be >90% sure of a concussion diagnosis (3). The Standardized Concussion Assessment Tool 5th Edition (SCAT5) is a great tool for helping with concussion diagnosis and recovery monitoring. It can be accessed online at http://www.sportphysio.ca/wp-content/uploads/SCAT-5.pdf. Now here’s the complicated stuff, a concussion causes a neurometabolic cascade to be initiated, which means there is an energy crisis (4). This energy crisis usually happens in an area where there is decreased blood flow and as a result can cause metabolic uncoupling. What does this mean? It means, for 7-10 days you might “not feel right”. Without intervention spontaneous resolution typically happens at 10-14 days (2). So, good news: most people recover quickly! Does this mean no intervention is best? In my opinion, no. We are highly adaptable and like to live pain free. Chronic pain typically develops when we ignore the warning signs and adapt. Even if you have recovered from a concussion you may still require a little extra support. Concussions can cause different effects on your body but assessment allows us to identify the origin of your concussion. Concussions can be physiological, vestibulo-ocular (i.e. inner ear and eye origin) or cervicogenic (i.e. neck origin) in origin (5). A combination of therapies may be required depending on the origin and symptoms of your concussion. This is where we come in; many of our practitioners at Body Co. are skilled in concussion treatment. Osteopathy specifically, has been used as a treatment option for years. William Garner Sutherland was a pioneer in cranial osteopathy and actively treated head trauma (6). Although treatment studies are in their infancy, case studies have shown osteopathic manual treatment to be effective in reducing and relieving concussion symptoms (7). As an athlete myself, I have experienced first-hand concussion recovery and I can honestly say osteopathy was my saving grace. Next time someone you know, or in the unlucky event you, have a concussion, remember to trust your symptoms. It is an invisible injury so do not doubt your feelings; and more importantly there are many practitioners who are knowledge and can offer support. Do not settle for pain. Live your life pain free! McCrory PR, Berkovic SF. Concussion: The history of clinical and pathophysiological concepts and misconceptions. Neurology. 2001;57(12):2283-9. McCrory PR, Meeuwisse W, Dvorak J, Aubry M, Bailes J, Broglio S, et al. Consensus statement on concussion in sport—the 5th international conference on concussion in sport held in Berlin, October 2016. British Journal of Sports Medicine. 2017;51(11):838-47. Broglio SP, Macciocchi SN, Ferrara MS. Sensitivity of the concussion assessment battery. Neurosurgery. 2007;60(6):1050-8. Giza CC, Hovda DA. The new neurometabolic cascade of concussion. Neurosurgery. 2014;75(suppl_4):S24-S33. Ellis MJ, Leddy JJ, Willer B. Physiological, vestibulo-ocular and cervicogenic post-concussion disorders: an evidence-based classification system with directions for treatment. Brain injury. 2015;29(2):238-48. Magoun HI. Osteopathy in the cranial field. 3rd ed. Indianapolis: The Cranial Academy; 2011. Chappell C, Dodge E, Dogeby G. Assessing the immediate effect of osteopathic manipulation on sports related concussion symptoms. The Journal of the American Osteopathic Association. 2015;7(4):30-5. Leah Henderson, Registered Kinesiologist and Osteopathy Candidate Leah is a Registered Kinesiologist and Osteopathy Candidate at the Canadian College of Osteopathy. She is a natural medicine practitioner and believes the body has a tremendous ability to heal itself. She uses her manual practice to help patients restore tissue mobility, position and vitality. She is a graduate of McMaster University’s kinesiology program and former varsity soccer athlete who is focused not only on short term health, but also on long term recovery. She understands that people play an active role in their recovery and recognizes the benefit of both aerobic and resistance training. She has a keen interest in cranial health due too many concussions received through sport. However, with her second degree in Gerontology she also understands the aging population. She is currently undertaking a Master’s in Kinesiology and a Diploma in Neuroscience at York University. Her clinical research is focused on treatment interventions for concussion. In her spare time you can find Leah spending time with friends, enjoying the outdoors or being active. She loves, to run, climb, cycle, ski or play any sport! She is a certified spin instructor and challenge course practitioner and is committed to healthy active living! If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Consistency is King When It Comes To Making Changes With Exercise" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/consistency-with-exercise" markdown_url: "https://www.bodycotoronto.com/llms/blog/consistency-with-exercise" lastmod: "2020-01-12T01:07:00.000Z" --- So you’ve made a resolution to be more active, and you haven’t given up yet (or maybe you’re just a week behind). Good for you! Physical activity is one of the single most important things you can do for your health. It has one major design flaw: For you to keep getting the benefits of it you have to keep doing it. The most common reasons people quit exercising is because it hurts, or because it feels inaccessible. Your workouts don’t need to be 90 minutes at a time (30 minutes a day, spread over the day is better than nothing). You don’t need to do them alone (physical activity can be great for your friendships). They don’t have to leave you feeling destroyed (the idea that muscle damage is necessary for growth and adaptation is old, and wrong). If you are doing physical activity it is better than you not doing physical activity. If you want to do more, a good strategy is to only increase your volume OR intensity by 10% per week. You can increase it by more, but your likelihood of experiencing pain is greater. If you’re starting from a sedentary lifestyle, choose an amount per week that you feel comfortable doing. 15-20 minutes per day 3-5 days a week is a totally reasonable starting point, assuming you’ve been cleared by your physician to start being more active. Activity could be as simple as going for a walk with your friends. If you do notice an increase in discomfort once you’ve started moving, stick with the current workload until your discomfort subsides before progressing further. If the discomfort persists for more than a week come talk to some of our excellent staff to help figure it out. In a relatively short period of time you’ll be doing more than you’ve done before and feeling better for it. But only if you keep doing it. Dr. Peter Johnston Peter is a graduate of the Canadian Memorial Chiropractic College, University of Toronto and Kikkawa College. In practice since 2005, he has extensive experience with athletic populations from junior to masters, including working with the National Canadian Diving team, triathletes, runners, racquet sports athletes, dancers and all people that move to live a good life. Having experienced injuries and chronic pain during his own athletic career, Peter has experienced how disabling common sports and occupational injuries can be. Realizing that the most disabling aspect of pain can be the lack of confidence and guidance on how to restore normal movement, Peter’s vision for the practice of orthopaedic healthcare is the use of therapy, education and advice to make sure that every patient can move without pain or fear. Peter is certified to use medical acupuncture as an evidence-based Chiropractor and Registered Massage Therapist. His treatments include comprehensive education, spinal and extremity manipulation, soft tissue therapy, medical acupuncture, tailored exercise programs and healthy lifestyle modifications. Peter is available for [new bookings](https://bodyco.janeapp.com/#/staff_member/28) on Wednesday afternoons and evening as well as Sundays at Body Co. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Keeping Our Community Safe Through COVID-19" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/corona-virus" markdown_url: "https://www.bodycotoronto.com/llms/blog/corona-virus" lastmod: "2020-03-12T23:17:00.000Z" --- The last 24 hours have been pretty sensational and scary. It is very easy given the current news to panic. While public health, the World Health Organization, the CDC and our medical community has assured us that we are currently in a low risk zone, we do want to acknowledge the fears of our community and outline what we are doing to minimize the impact to our clients. I think it is important to share that as a health facility these precautions are not new to us, although perhaps more visible to you. We have always taken hygiene, infectious disease seriously and have standards in place to protect our most vulnerable clients at all times. Here is how we are protecting our clients: We will be screening all of our clients for established symptoms of corona virus (acute shortness of breath, fever and travel to high risk areas). If you are positive for any of the above we will cancel your appointment with no cancellation fee and will be happy to reschedule at a safer time. Our facility is cleaned daily with hospital grade antibacterial products and is professionally deep cleaned weekly. All of our linens are single use and are professionally cleaned using heat sanitizing technology. Our team is trained in proper handwashing techniques and washes their hands several times a day and between every client. If you are unable to come in we would be happy to schedule a virtual treatment to make sure you are still achieving your health goals and your progress is not compromised. Our administrative team is happy to facilitate this request. Should our practitioners exhibit any symptoms they will cancel their caseloads for the appropriate incubation period. We are keeping our doors open while it is deemed safe and appropriate to do so by public health. Maintaining good health and immunity is one of the best ways to stay safe and our practitioners provide excellent tools to keep your family healthy. We are staying calm and listening to science and credible sources. Stress compromises your immunity and our team is committed to keeping level heads and listening to sound evidence. What we will ask of you to support the health of our community: If you have travelled to a known high risk area, or have been in contact with someone who has, please stay away for a minimum of 2 weeks and consider booking in with our practitioners virtually so we can continue our work and progress your goals in a safe manner. If you are immune-compromised or at risk, please make the decision that best supports your health. If you exhibit any respiratory difficulties please see your doctor, if you are otherwise feeling unwell or show signs of fever, please stay home and socially isolated. Please take advantage of our hand washing stations before and after your treatment. Would you like to protect your family further? One of the best ways to decrease the impact of COVID-19 beyond social isolation is maintain excellent health habits that boost your immunity. Our holistic nutritionist, Allison Madigan, will be available for virtual health audits to discuss how you can proactively boost your immunity. Calls will discuss potential risk factors, immune boosting practices and habits, immune optimizing nutrition and reliable supplements to support your health. Please note that we will continue to update our protocols and communicate any changes as they arise from governing health bodies. In the meantime, if you would like to learn more from credible sources we recommend you reference the following: https://www.cbc.ca/listen/live-radio/1-82-here-and-now-toronto/clip/15765272-how-do-you-tell-the-flu-from-covid-19 https://www.who.int/countries/can/en/ https://www.cdc.gov/ https://www.toronto.ca/community-people/health-wellness-care/diseases-medications-vaccines/coronavirus/ Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Is Cortisol Draining Your Energy? What This Hormone Means for Stress, Sleep, and Fatigue" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/cortisol" markdown_url: "https://www.bodycotoronto.com/llms/blog/cortisol" lastmod: "2025-05-20T22:25:29.000Z" --- If you've been feeling wired at night but dragging yourself through the day, struggling with sleep, or constantly craving sugar or caffeine, your cortisol levels might be part of the cause. Often called the “stress hormone,” cortisol does more than just respond to stress. It plays a key role in regulating energy, metabolism, inflammation, immunity, and sleep. When cortisol is out of balance, you might notice shifts in mood, energy, or digestion—long before labs show anything abnormal. As a naturopathic doctor, I’ve worked with hundreds of men and women navigating burnout, hormone changes, or fatigue. More often than not, cortisol is a major piece of the puzzle. Let’s break down what cortisol is, why it matters, and how to support it naturally. ### What Is Cortisol, Really? Cortisol is a hormone produced by your adrenal glands and it follows a natural rhythm—highest in the morning to help you wake up and gradually tapering off by night so your body can rest. This daily cycle, known as the cortisol curve, is critical for hormonal and metabolic health. Your body also releases cortisol during times of stress—whether that’s a deadline, skipped meal, intense workout, or emotional event. While short bursts of cortisol are normal, chronic or poorly managed stress can disrupt this rhythm, affecting other hormones like insulin, thyroid, and sex hormones. ### Signs Your Cortisol Might Be Out of Sync Not sure if cortisol could be playing a role in how you’re feeling? Here are a few signs I see often in practice: - Waking up tired, even after a full night’s sleep - Energy crashes in the afternoon - Feeling “tired but wired” at night - Trouble falling or staying asleep - Anxiety or overwhelm, especially with small stressors - Increased sugar cravings or changes in appetite - Frequent colds or slow recovery from illness These symptoms don’t always mean your cortisol is “high” or “low”—more often, they point to a rhythm that’s simply out of sync with what your body needs. ### What Disrupts - and Supports - Cortisol Balance Cortisol doesn’t function in isolation. It’s influenced by your nervous system, sleep-wake cycle, blood sugar, and gut health. Below are common disruptors—and practical ways to restore balance: Chronic or unrelenting stress - Build in daily recovery, not just rest after burnout. Breathwork, gentle movement, or quiet downtime can calm your nervous system. Poor sleep hygiene or inconsistent sleep patterns - Stick to consistent bed and wake times, get morning light exposure, and limit screens before bed. Overexercising or under-recovering - Make space for restorative movement and ensure you’re fueling your body adequately—especially around workouts. Skipping meals or relying on quick carbs - Balance blood sugar by including protein and healthy fats with meals, and avoid long gaps between eating. Gut inflammation or microbiome imbalances - Address digestive issues early—your gut plays a direct role in cortisol regulation. Mental burnout and being “on” all the time - Create space for pause. Even five-minute breaks in your day can shift you out of stress mode. Lack of personalized support - Nutrients, adaptogenic herbs, acupuncture, or targeted testing may be helpful—but are most effective when tailored to your needs. When I support patients with cortisol imbalances, we always start with the foundations: sleep, nourishment, movement, and stress recovery. Once those are in place, we can layer in personalized support where needed. If your energy, mood, or sleep feel off, your cortisol rhythm might be too. The good news? It’s absolutely possible to reset it. ### Meet Dr. Margot Lattanzi, ND Dr. Margot Lattanzi is a licensed Naturopathic Doctor and acupuncture provider who supports families in optimizing their health. She has a special focus in hormonal health, fatigue, and pregnancy care, and is currently accepting new adult and pediatric patients at Body Co. To learn more about her approach or read additional articles, visit [www.doctormargotnd.com](http://www.doctormargotnd.com) or follow her on Instagram [@doctormargotnd](https://instagram.com/doctormargotnd) . --- title: "Cramping or Soreness After Pelvic Floor Physiotherapy – Is it Normal?" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/cramping-after-pelvic-floor-physiotherapy" markdown_url: "https://www.bodycotoronto.com/llms/blog/cramping-after-pelvic-floor-physiotherapy" lastmod: "2025-10-01T15:08:09.000Z" --- If you’ve recently had an internal pelvic floor physiotherapy session, you might notice some cramping, aching, or soreness afterward. Many people compare it to the feeling you get after starting a new exercise routine. The good news? In most cases, this is completely normal and temporary. ## Why Does This Happen? The pelvic floor muscles are like any other group of muscles — when they are stretched, released, or worked during therapy, they may respond with mild soreness. Techniques such as muscle release, trigger point work, or gentle stretching can leave tissues more sensitive for a short time. This usually settles within 24-48 hours . ## Cramping or Soreness: Pregnant vs. Non-Pregnant Clients For Non-Pregnant Clients ● Normal Response: Mild soreness, heaviness, or crampy sensations for 24–48 hours. ● Helpful Strategies: Warm compress, deep breathing, hydration, gentle walking or stretching. ● When to Follow Up: If pain persists beyond 2–3 days, worsens, or is accompanied by bleeding or unusual discharge. For Pregnant Clients Pelvic floor physiotherapy can be a safe and supportive part of prenatal care when guided by a trained therapist. Because the body is already changing, your response may be slightly different: ● What You May Notice: Some pelvic heaviness or light cramping that usually eases within a day or two. ● Comfort Measures: - Warm (not hot) baths or a warm compress on the low back/hips (avoid direct abdominal heat) - Rest, hydration, and gentle walking - Diaphragmatic breathing to encourage relaxation ● When to Reach Out: If the discomfort feels stronger than expected, doesn’t ease, or comes with unusual symptoms (like bleeding or fluid leakage). ★ Most pregnant clients find that any mild soreness after pelvic floor treatment is short- lived and comparable to how other muscles may feel after being worked in a new way. How to Ease Post-Treatment Soreness (For Everyone) ● Apply gentle warmth (belly-safe options if pregnant) ● Use deep, calming breathing ● Stay hydrated ● Choose light movement over high-intensity activity if you feel sore ● Stay hydrated and rest if needed. Frequently Asked Questions (FAQ) 1. Is pelvic floor physiotherapy safe during pregnancy? Yes, when performed by a trained pelvic health physiotherapist. Techniques are always adapted to keep you and your baby safe. 2. How long should soreness last after a session? Most people notice relief within 24–48 hours. Longer or worsening discomfort should be checked by your physiotherapist. 3. Can I use heat if I feel sore? Yes — if you are not pregnant, a warm compress or heating pad over the abdomen or pelvis is fine. During pregnancy, avoid direct abdominal heat; instead, use a warm bath or place gentle warmth on your lower back or hips. 4. Should I skip exercise after treatment? You don’t need to stop moving. Gentle activity like walking is helpful, but avoid heavy lifting or intense workouts for a day if you’re sore. 5. When should I contact my physiotherapist or doctor? If soreness lasts beyond a couple of days, feels sharper than expected, or is accompanied by unusual symptoms (bleeding, fluid leakage, fever), it’s best to check in. 6. When to Check Back In While mild soreness is expected, contact your physiotherapist if: ● Pain worsens instead of improving ● Discomfort lasts longer than 2–3 days ● You experience unusual symptoms such as bleeding, fluid leakage, or sharp pelvic pain Final Thoughts Experiencing mild soreness or cramping after internal pelvic floor therapy is generally a normal and expected part of the process — a sign that your muscles and connective tissues are adapting. Whether you are pregnant or not, these sensations should diminish in a day or two. If ever in doubt, your physiotherapist is the best person to guide you. We're here to support you, ensure your comfort, and help you safely progress toward better pelvic health. References - American Physical Therapy Association (APTA) – Section on Pelvic Health. Pelvic Floor Physical Therapy: What to Expect. - Royal College of Obstetricians and Gynaecologists (RCOG). Pelvic Floor Muscle Training During and After Pregnancy. - Fitzgerald, M. P., & Kotarinos, R. (2003). Rehabilitation of the short pelvic floor. International Urogynecology Journal, 14(5), 261–268. - Royal College of Obstetricians and Gynaecologists (RCOG). (2021). Pelvic Floor Muscle Training During and After Pregnancy. ## Meet Alisha Alisha is a dedicated and compassionate Registered Physiotherapist with a strong academic and clinical background in musculoskeletal and neurological rehabilitation. She earned her Bachelor of Physiotherapy (BPT) and Master of Physiotherapy (MPT) in Neurology from India, where she developed a deep understanding of movement science and rehabilitation techniques. A fter moving to Canada, she expanded her expertise in pelvic floor physiotherapy, orthopaedic rehabilitation, and concussion management, helping individuals regain function, reduce pain, and enhance their quality of life. At the core of Alisha’s practice is her commitment to patient-centered care. She strongly believes in empowering her patients to take an active role in their healing process. By combining advanced physiotherapy techniques with education and individualized treatment plans, she helps her patients overcome challenges, meet their goals, and return to the activities they love. Whether it’s helping someone recover from an injury, improve pelvic health, or manage musculoskeletal pain, Alisha is deeply dedicated to making a positive impact in her patients’ lives. --- title: "Osteopathic Spotlight: What is Cranial Osteopathy and Who Can Benefit From It?" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/cranial-osteopathy" markdown_url: "https://www.bodycotoronto.com/llms/blog/cranial-osteopathy" lastmod: "2025-08-12T12:26:07.000Z" --- Cranial osteopathy, is a subtle form of osteopathic treatment, focused on the gentle manipulation of the cranial bones and the sacrum to restore balance, relieve stress, and improve overall well-being. Originating from the pioneering work of Dr. William Garner Sutherland in the early 20th century, cranial osteopathy is based on the concept that the bones in the human skull are capable of slight movements and that these movements affect the cerebrospinal fluid circulating around the brain and spinal cord. Dr. Sutherland's discovery, known as the primary respiratory mechanism , suggests that disruptions in this rhythmic flow can lead to physical and psychological imbalances. ## Physiological Basis of Cranial Osteopathy The physiological mechanisms underlying cranial osteopathy are not fully understood, however several theories underpin the basis of its efficacy: Cerebrospinal Fluid (CSF) Dynamics: Cranial osteopathy may influence the flow and circulation of cerebrospinal fluid (CSF) within the craniosacral system. CSF bathes and cushions the brain and spinal cord, and its circulation is believed to play a role in maintaining neurological function and overall health. By gently manipulating the craniosacral system, cranial osteopathy may help optimize CSF dynamics, facilitating the removal of waste products and promoting the delivery of nutrients to the central nervous system. Tensional Integrity: Cranial osteopathy may address tension and restriction within the craniosacral system, which can arise from trauma, injury, or stress. These tensions may manifest as restrictions in the movement of cranial bones, spinal vertebrae, or other structures. Cranial osteopathy uses gentle hands-on techniques to release these restrictions, allowing the craniosacral system to return to a state of balance and integrity. This may result in improved mobility, reduced pain, and enhanced function throughout the body. Neurological Regulation: Cranial osteopathy may influence neurological regulation by modulating the activity of the autonomic nervous system (ANS), which controls involuntary bodily functions such as heart rate, digestion, and immune response. By promoting relaxation and reducing stress, cranial osteopathy may help rebalance the sympathetic and parasympathetic branches of the ANS, leading to a state of homeostasis and improved overall health. Fascial Relationships: The fascia, a connective tissue that surrounds and supports the muscles, organs, and other structures of the body, is believed to play a significant role in cranial osteopathy. Tensions or restrictions in the fascia can affect the function of the craniosacral system and the body as a whole. Cranial osteopathy may help release fascial restrictions, allowing for better movement and function of the craniosacral system and promoting overall well-being. Benefits of Cranial Osteopathy Cranial osteopathy is known for its gentle, non-invasive approach, making it suitable for patients of all ages, from newborns to the elderly. Cranial osteopathic treatment may lead to a range of health benefits, including: - Enhanced circulation and drainage of body fluids - Relief from tension, stress, and associated symptoms - Improved functioning of the body's autonomic nervous system - Reduction in chronic pain and discomfort - Better sleep patterns and increased energy levels Common Conditions Treated by Cranial Osteopathy - Migraines and tension headaches - Chronic neck and back pain - Stress and anxiety-related disorders - Temporomandibular joint (TMJ) syndrome - Post-concussion symptoms - Digestive disorders - Insomnia and sleep disturbances - Infantile disorders - such as colic, feeding difficulties, head and neck abnormalities ## Meet Andrew Andrew has training in Osteopathy, Massage Therapy, and has completed an undergrad in Kinesiology at the University of Toronto. While at UofT, he spent time as both a varsity football athlete and a student athletic therapist working with the men’s varsity basketball and volleyball teams. It is there that Andrew developed a passion for sport medicine, physical therapy, and the human body as a whole. As a former athlete, Andrew has a special appreciation for the important role movement plays in allowing us to be at our daily best. He believes in a holistic approach to treatment focused on restoring functional movement throughout the body. He is experienced in working with all ages and individuals from all walks of life to help restore balance to their bodies and achieve their goals. Andrew specializes in acute and chronic conditions and traumas, with a special interest in the head and neck. Andrew has also completed additional training for treatment in post-concussion syndrome. As part of Andrew’s osteopathic training, Andrew has completed a research thesis centred on “The Effect of Osteopathic Treatment of the Cranio-Facial Region on Nasal Patency” focused on the interrelationship of nasal respiration and osteopathic cranial treatment. Through this work, Andrew has experience training, educating, and treating individuals suffering breathing difficulties and breathing pattern disorders of all origins. --- title: "Dear Mom, This is going to be hard." entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/dear-mom-this-is-going-to-be-hard" markdown_url: "https://www.bodycotoronto.com/llms/blog/dear-mom-this-is-going-to-be-hard" lastmod: "2017-05-04T16:51:00.000Z" --- Dear Mom, This is going to be hard. It is going to be amazing, fulfilling and expand your heart in ways you didn’t know possible. It is going to be a celebration of the wondrous ability of a woman’s body. It is going to give you strength like none other and it is going to be the greatest accomplishment of your life. Despite all of those things and even though you have been told, there are some days when it is going to be just plain hard. It is going to be hard on the days when you feel utterly alone. You will never be physically alone but in the constant tie to another human there are times when you will feel trapped and by yourself. You will mourn your freedom and the days when you were only accountable to yourself and then feel badly for allowing yourself that grief. It is going to be hard on the days when you look in the mirror and you don’t recognize your body. It may have conquered incredible feats but you may look at that reflection and not feel at home in your own skin. You are going to be angry at all of the hard work seemingly lost and be frustrated by the prospect of climbing that long, steep mountain all over again. It is going to be hard on the days when it physically hurts. You might feel betrayed by your lack of strength or the searing pain you feel in your back and shoulders when all you are trying to do is hold your baby. You are going to lie awake in discomfort after your babe finally drifts off then you will put yourself on the back burner because so many other things demand your time and energy first. It is going to be hard when the exhaustion sets in. Not fatigue but the bone deep exhaustion that makes it hard to put your feet on the floor despite the screams and cries that can only be eased by you. You are going to drift off at times that require attention then scare yourself awake. You are going to start to feel anxious when the sun sets because you know you haven’t caught up and you have to do it all over again. It is going to be hard when you start to feel guilt for a million different things. You might feel it when you try to uphold the example of a working mom and then stare at your baby and wish you were holding him more. You will feel it when you older child lashes out and secretly blame yourself. You will feel it when you look at the mess in your home and the lack of composure in yourself. You will feel it when it is easier to collapse onto the couch rather that hold a conversation with your spouse. It is going to be hard when your brain plays tricks on you. You will curse your inability to shine as the witty, sharp and focused person you thought yourself to be. You will forget appointments and meetings, important ones, and will hate apologizing for your brain as if it were an excuse. You will inevitably find yourself in a grocery store with no idea why you came only to get home and realize you needed diapers but then can’t find your keys to try it all again. It is going to be hard when you cry for no reason other than your hormones have taken you hostage. You may be happy and fulfilled but cry regardless because in some ways your body is still not your own. It might be brought on by a kind smile, something said out of context or by the sound of rain against the window. You will feel naked and vulnerable in front of people and in places you never wanted to show weakness and then cry a little more. It is going to be hard on the days you lose your confidence and wonder for a brief moment if you were cut out for this job. There are days when it is going to be hard, really, really hard …… and that is ok. This is motherhood and only you were meant to bring these spectacular little humans into the world. You’ve got this Mama. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Demystifying Meditation" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/demystifying-meditation" markdown_url: "https://www.bodycotoronto.com/llms/blog/demystifying-meditation" lastmod: "2017-02-14T17:59:00.000Z" --- People say, you should meditate, it’s good for you. But what is it about meditation that is good for you and how should you do it?The how to do it is easy. The short answer is any way you want. Ideally what you are trying to do is leave the thinking mind behind. The Science The thinking mind is your logical mind, that area where you build lists or make decisions or worry about the rent and the mortgage, all the surface level attributes that keep you functioning in this world. Study into brainwave patterns attributes the thinking mind to the Beta brainwave pattern whereas meditation is associated with being in the Alpha or Theta brainwave. Meditation is what pulls you out of the thinking mind and allows you to live in the being mind. Some call it attuning to the universe, connecting to the universal mind or as Carl Jung put it moving into the collective unconscious. When you are meditating the brain moves into an alpha brainwave pattern or when you are daydreaming the theta brainwave which registers as slower frequencies to the beta brainwave. So the result is that you slow down, you connect to all that is around you and your feelings come forward to be felt and possibly discover some answers to questions that you may have been seeking. There are a lot of websites and web pages dedicated to the full science behind meditation but hopefully this gives you a general idea of how meditation works. Copyright Jessica Rust 2017 Forms of Meditation There are two forms of meditation that I am aware of, although within those two are a multitude of types of meditation. Passive The first form is the passive form, which usually involves the emptying of the mind or utilizing a mantra to help clear the mind. Buddhist meditation and Transendental Meditation are examples of these. The passive form of meditation can be quite difficult for the Western mind as it requires the emptying of it. Traditionally, the basic programming of the Western mind is that thinking and doing are the most important areas. In studying how to empty the mind, it mostly goes against what we know. I often hear from people that they tried to meditate but they couldn’t sit still and thoughts kept invading their mind, they got upset and say that meditation is not for them. As with anything, it takes practice. The key is not to give up, if that is the style that you wish to do. Start with 30seconds and then build from there. Also, be gentle with yourself because if you berate yourself for not being able to do it then that defeats the purpose of meditation. Sometimes when you become better at it you may end up with visions or daydreams which can be misinterpreted as the mind throwing thoughts at you however it may actually be the information that you had been searching for, so pay attention and allow the mind to flow. Copyright Jessica Rust 2017 Active The other form of meditation is active. This is where you engage with your own knowingness. It can be done in the form of questioning the “Who am I” approach or guided meditation – leading you on a series of quests so to speak or seeking specific answers by delving into the emotions and unravelling past traumas to gain clearer perspectives and allowing our own knowingness and intuitions to become stronger. Basically it is a way of sorting through. Active meditation can be easier in some ways to the passive form because the Western ideology is to do all the time. How to meditate So we are back to the How of meditation. Traditionally, people will sit or find a quiet space with little distractions to meditate. The key is comfort. Create a space that is comfortable for you. Are you more comfortable sitting, standing, walking in the park, or running? What ever it is be comfortable. Find your favourite space and then allow yourself to meditate. So much of meditation is the allowance, that ability to surrender to yourself and love yourself. Then ask yourself what is your purpose to meditating? Is it to relax or to find an answer to something that you have been working on? That may lead you to either choosing a passive form of meditation or an active form. Remember to enjoy what you are doing for yourself as you are reconnecting to who you are. And of course remember to breath. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 17 years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Daily Solutions to Detox 2021 From Your Body and Mind" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/detox" markdown_url: "https://www.bodycotoronto.com/llms/blog/detox" lastmod: "2020-12-19T18:33:00.000Z" --- Is anyone else ready to kick 2021 to the curb? Ok the last two years for that matter? As we sit on the cusp of more severe restrictions and another announcement, I’ve noticed a shift. I no longer want to curl into a ball and hide, I want to thrive. I’m pretty done with feeling sorry for our collective selves at this point, I’m ready to renew my purpose and start fresh in 2022. Apathy out, renewed action in. If you’ve followed us for a while, you know that one of my core beliefs is that when you have your health your potential is limitless. For many of us, myself included, the last two years haven't done many miracles for our health. Perhaps more responsibly said, I often failed to prioritize my health and mindset over the last 24 months. That does not discount that if you’ve made it this far and you are still standing on your own two feet, that IS the major accomplishment of the year. However, if we want to ascend to new heights in 2022, that probably means getting rid of the things that are weighing us down. If we want to reclaim our health and shift our mindset, we are going to need to detox 2021 out of systems. Instead of waiting for the new year to start, I’m suggesting that now might just be the perfect time to get intentional about the small and subtle practices of your daily routine that will reboot your body and mind and leave you primed for big moves as we head into the new year. Here are 5 ways I am daily detoxifying from 2021. Sweat It Out I was never an early morning exerciser but thanks to Peloton and the peace of a quiet house, I’ve been starting each day with a good sweat. While I’ve long been preaching the benefits of exercise, I may not have fully explained the benefits of sweat. Our skin is our largest organ and its ability to rid our bodies of toxins makes it a great tool for detoxifying our body. Studies have shown that sweating is an effective way to eliminate heavy metals and BPA, a chemical found in resins and plastics from our body. There is also evidence that the glycoproteins in sweat bind to bacteria and when we eliminate them through sweat we reduce our risk or illness and infection. Hot Lemon Water Many of us start our day with coffee, a known diuretic and stimulant. I am in no way advocating that you eliminate caffeine, heck it is how most of us survive, I am suggesting you might want to start with lemon water instead. Not only does it hydrate our fasted body, it can be a great kick start for our digestive and metabolic systems. It helps to alleviate constipation which can be a source of accumulated toxins in the body and a barrier to weight loss. If that’s not enough, starting the day with a hydrating drink has massive benefits for the quality of your skin, the mobility of your joints and muscles and the lemon even helps to freshen your breath. Like with all healthy habits, consistency is the key. You will definitely want to use fresh lemons and preferably at least half a lemon instead of just the traditional wedge. Himalayan Salt Baths I am a huge fan of Himalayan salt. I use it in both my kitchen and my self care routine. The difference between pink Himalayan salt and more refined and commercial salts is not just that it is less processed but it also has significant mineral content. I prefer it over more traditionally used epsom salts because it not only leaches the accumulated lactic acids and toxins from our systems but it also replenishes our body with important minerals that are lost during sweat and to our environment. Himalayan salts baths are a safe daily practice. To enjoy the benefits, dissolve ½ to 1 cup of salts in hot water and then let it cool to your desired temperature. Hop in and relax for 20 – 30 minutes. For a more complete muscle detox, you can add up to 3 cups in a single bath once a week. Don’t have a bath or unable to take hot baths? No problem. A good foot soak using the same techniques has been shown to have the same benefits. Gratitude Once I’ve done my physical routine each morning I settle into gratitude. Gratitude and joy are our highest vibration emotions and when you start your day looking for things to be grateful for, chances are you are likely to find them. 2020 has made it easy to slip into negative thoughts and emotions but by starting my day with gratitude, I set a more positive intention for my day that has been helpful in the tougher moments. Every morning I write out 5 things I am grateful for in my life. It can be as simple as a delicious cup of coffee (I told you there was no way I was going to shame coffee). It does not need to be monumental but it does need to provoke thought. A new practice has been to exhibit gratitude for things that did not go my way or tough situations. This has been a game changer when it comes to perspective and quite possibly the way I will wind up this year. Unfollow, Unfollow, Unfollow While gratitude and joy are our highest vibration emotions, anxiety is the most contagious. So in a year where pretty much all news has been bad news you may want to turn down the volume. I’m not suggesting that you put your head in the sand, just simply put a limit to the negativity you consume. That is not just exclusive to the news but also to social media and relationships. Invite in the people and things that support your growth, success and wellbeing and decide if you want to be in the room with the rest. Not so tough, right? If these suggestions have been helpful and you share my desire for a better, more uplifted version of ourselves in 2022 you might be interested to know that we are going to kick off the year mid January with a FREE 5-day Challenge and sneak peak at our exclusive health community for female high performers. No failed resolutions, no bullshit, just a primer to start with a readied body and an open mind so you can design the 2022 of your dreams. For more details, make sure you are either following us on [Instagram](https://instagram.com/bodycotoronto) for all the details. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Demystifying Diastasis-Rectus Abdominus" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/diastasis-rectus-abdominus" markdown_url: "https://www.bodycotoronto.com/llms/blog/diastasis-rectus-abdominus" lastmod: "2018-08-20T17:21:00.000Z" --- The first year of mother-hood is accompanied by vast physical, hormonal and emotional changes. The female body undergoes remarkable transformation during pregnancy, the most obvious change being the growth of the abdomen, stretching to accommodate the growing fetus. In fact, studies show that during the third trimester around 70% of pregnant women develop a condition of over-stretched abdominal muscles (Boissonnault & Blaschak, 1988). This over-stretching is medically referred to as Diastasis-Rectus Abdominus (DRA) and occurs along the linea alba, the tendon that cuts through the middle of your “six-pack muscle.” DRA is most commonly identified by measuring the space between the two inner edges of your rectus abdominus muscle (six-pack muscle). This is referred to as Inter-Recti Distance (IRD). In a clinical setting, finger widths are often used to measure this space. An IRD of two or more fingers widths is considered to be a DRA (Noble, 1982). However, IRD is not the only measurement to consider when diagnosing DRA. More recent studies have been focusing on the tension that one is able to generate along the abdominal wall and the linea alba. What that means is that the distance between your six-pack muscles is not the be all and end all. The ability of the abdomen to generate force, fully contract and maintain its structural integrity is more relevant than finger widths. Identifying Diastasis-Rectus Abdominus Let me be perfectly clear, DRA is a normal change that occurs during pregnancy. Your lower ribs will flare, the pelvis will broaden and your abdominal wall must expand to accommodate the watermelon-sized uterus underneath. It is the persistence of a DRA in the postnatal period which is not ideal. This is because the lack of abdominal tone, endurance or integrity can lead to dysfunctions elsewhere in the body. Many of the symptoms reported by women during their first year of mother hood can be explained by an underlying DRA. Some of these common symptoms include low back pain, pelvic area pain, stress urinary incontinence and urogynecological discomfort. Researchers Parker, Millar and Dugan (2009) found that 74% of women seeking care for low back and pelvic pain had a DRA. Multiple pregnancies very close together, previous abdominal surgeries and a mean maternal age greater than 34 years old have been shown to increase one’s risk of developing a DRA. Currently, postpartum care consists of a six-week follow-up with a family physician. Granted there are no complications with delivery, surgical incisions or perineal sutures, the majority of women are cleared by their physicians at six weeks to resume all regular activity. Sperstad, Tennfjord, Hilde, Ellstrom-Engh and Bo (2016) observed a DRA present in 60% of the women at six weeks postpartum. Diastasis-Rectus Abdominus is often overlooked by physicians, although the awareness around the condition is growing, it is important for women to advocate for themselves and ensure they are getting the right care. Steps to Core Restoration: In the case of repairing Diastasis-Rectus Abdominus it is vital to strengthen the deep core muscles and to establish functional thoracic and pelvic floor mechanics. Diaphragmatic breathing and correct kegel work are important places to start for new moms looking to fix DRA. Following your six-week check up with your physician, I would recommend booking with a Pelvic Floor Physiotherapist. They will help you to restore all the muscles of the pelvis and pelvic floor, which are often significantly impacted by pregnancy and birth. It is well understood that the maximal contraction of the transversus abdominus muscle (your deep corset-like abdominal muscle) relies on the full contraction of the muscles of your pelvic floor. In other words, you can perform plenty of Rocky Balboa-style crunches (strongly NOT recommended) without actually engaging the right muscles because your pelvic floor has not fully recovered. Osteopathic manual therapy can offer additional relief and restoration by increasing the mobility of the thoracic spine, thoracic diaphragm and pelvis. Florence is due to begin her research on “The effects of global osteopathic treatment on diastasis-rectus abdominus in postnatal women” in the fall. If you are interested in participating in her research or learning more, please contact her via e-mail at: Florence@rpmstudio.ca Florence Bowen Florence was first introduced to alternative therapeutic modalities in her teens, as a dancer and competitive athlete. After high school, Florence furthered her dance training and obtained her Honors Bachelor of Science in Kinesiology from McMaster University. Teaming up with the artistic director of the McMaster University contemporary dance company, she developed introductory dance classes for children and teens across Hamilton. Inspired to further her teaching skill-set, she obtained her yoga teacher certification in Hatha yoga. Florence teaches across the city and combines her knowledge of human kinetics, dance, strength and conditioning, and yoga. Teaching movement to pre and postnatal women, and coaching as a birth doula, she gained a unique perspective into the supportive systems available to new and expecting mothers. Florence has an affinity for the holistic approach to women’s care. She is passionate about the assimilation of progressive knowledge to educate and empower women at any stage of life including: pre-conception, pregnancy and recovery after birth. Most recently, Florence completed her five years of study at the Canadian College of Osteopathy in Toronto. As a manual therapist, she believes in having her patients actively participate in their healing. She currently is working to complete her thesis which will examine how osteopathic treatment effects diastasis-recti abdominus in postnatal women. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Ready to Reset? Start by Ditching the Diet Food" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/ditch-the-diet-food" markdown_url: "https://www.bodycotoronto.com/llms/blog/ditch-the-diet-food" lastmod: "2019-09-10T16:53:00.000Z" --- They say that success is when perseverance meets preparation. Your health is no different. It is hard to reset your mind and your body without the tools and the environment to set you up for success. That is why this week’s 5-minute reset task is all about a little bit of preparation for some big success. As a matter of fact this first task is so easy that you don’t even need to leave the house, you just need to look at what you already have a get rid of anything that isn’t serving your goal of being your healthiest self. In a multi-billion dollar diet industry, no doubt you have been tempted by so called “diet foods” whose low fat, low calorie options suggest the promise of health and weight loss. What might not be so apparent is that these foods often compromise on vital nutrients and rely heavily on chemical additives, preservatives and inflammatory foods that can cause havoc in your gut and make it difficult to sustainably reach and maintain your goals. Take a peak at our chart of “Diet Foods to Ditch” and compare our list to your cupboard. If you find a match, toss or donate it to make room for some healthier options. When you are done make sure you comment on our Instagram or Facebook posts from this week with the same image for your chance to win a health assessment with our naturopath valued at $180. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Meet the Team: Dr. Peter Johnston, DC & RMT" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/dr-peter-johnston-dc-rmt" markdown_url: "https://www.bodycotoronto.com/llms/blog/dr-peter-johnston-dc-rmt" lastmod: "2019-11-15T17:28:00.000Z" --- Meet the newest member of our team. Dr. Peter Johnston. Peter has been a registered massage therapist in the Junction for over a decade and more recently has expanded those skills as a doctor of chiropractics. Peter was one of the first people I met when I opened the clinic and immediately resonated with his treatment philosophy and how much he cared for his clients. We are thrilled to build on our clinical offerings by adding his excellent services to our team. Here is a little bit more about Peter in his own words: What led you to your particular field? When I was 8, I had a series of particularly brutal growth spurts. I woke up one morning and was cramping so badly in my arms and legs that I couldn’t move. I’m crying and my parents picked me up, put me in the car, drove me to a therapist. I got carried in, and I walked out and thought, “that was cool”. Turns out fast growing, clumsy and active youth need a lot of care, so I was able to experience a lot of care from many different professionals. At the end of high school, I was inspired by my experiences with care. I decided to study massage therapy. After 2 years of practice I wanted more, so I pursued a degree in kinesiology at the University of Toronto. In this process I started to realize that while I wanted to know more and do more, I could dramatically expand my reach by working with other professionals towards better outcomes for our patients. Some of the most knowledgeable and excellent professionals I knew were chiropractors, and I loved the idea of building out my skill set to help even more people. What are you passionate about in your work? I really love how many different ways there are to help people. I enjoy seeing how powerful education and advice is, and applying all the therapies I’ve learned from my years of practice. I’m invested in the transition from being afraid of a movement or task to becoming completely confident in it and competent with it. How does your practice relate to how you live personally? As the result of a serious bike accident accident-related injury, I experienced first hand what it is like to experience chronic pain. I exhibited the same behaviours and patterns that I observed in my patient population, and was able to more deeply connect to my patient’s experience with pain. This was a massive revelation for me, and I started using what I’ve learned in school, with mentors and with patients on myself. Because of this I’ve been able to get back to running, yoga and weightlifting pain free, will work busy days without distress, and have improved my own quality of life substantially. I just have to do more side planks than I used to. Do you have anything exciting to share on the horizon (i.e. a project you are working on, a new treatment you are introducing, a workshop you would love to share)? I’m working on courses for people with chronic pain and neurological conditions start an exercise practice comfortably, effectively and safely. I’m also preparing a lecture for 1st year psychology students at U of T on the topic of why people make the decisions they do with regards to medical care and injuries. When you are not at Body Co, you are most likely……..? Reading, cooking, playing guitar, spending time with my wonderful partner, exercising, making great cocktails and chatting with friends. Or napping. Please share 2-5 things about yourself that others might now know and find interesting. Best reads of 2019: Cixin Liu’s Remembrance of Earth’s past, NK Jemissen’s Broken Earth Trillogy, and Brandon Sanderson’s entire bibliography (especially Stormlight Archives). Last year I worked on learning how to effectively finish pasta in a pan. This year I’m working on knife skills and baking by weight, which means I’m actually a semi competent baker now! I accidentally started a small track club with a tiny group of people. We meet up every Tuesday and run in circles as fast as we can. I have been dubbed “Track Dad”, and I’m not mad at it. I love travel, camping and all things outdoors. I LOVE puns. And wordplay. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Does Early Sport Specialization Increase Your Child’s Chances of Making It Big?" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/early-sport-specialization" markdown_url: "https://www.bodycotoronto.com/llms/blog/early-sport-specialization" lastmod: "2019-12-16T16:17:00.000Z" --- Nothing says the holiday season more than talking about early specialization of sport in youth athletes, am I right?! Maybe it’s just me, but I find myself discussing this issue more and more with parents and coaches. I lead a very exciting life, needless to say. Regardless of whether you are a parent or not, you should be aware of the risks associated with early specialization in sport, especially if you are planning a family or already have one! What is Early Sport Specialization? Let’s start by being specific about what early sport specialization is and go from there. Early specialization in sport is considered “intense, year-round training in a single sport with the exclusion of other sports”. (1) There is variability in the definition, but generally speaking we are talking about participation that is heavily weighed in one specific sport for the vast majority of the calendar year. History (and research) has shown a steady incline in early specialization in youth athletes (33% increase over 11 years in one study from 2010) (2). Anecdotally, I’m sure you as a parent or adult can also attest to this change, either from personal experience with your child or hearing stories about your best friends child playing hockey or swimming 5-6 times a week. So I guess the big question is, why should we care? Lots of reasons is my answer… Pitfalls of Early Sport Specialization First, consider how you would feel coming home from work everyday, grabbing your hockey or swimming gear and doing a structured workout 5-6 days of the week for 1-2 hours each time. Throw in the occasional weekend of competition on top of that, and keep doing that for 5 or 6 years straight. Here is your rest time: when you go on vacation you don’t participate in that sport, and you may also have 2 months of the year where you only participate in that sport twice a week. Do you think your body will enjoy that experience? Maybe for a year, maybe two if you are lucky, but you might start to feel a wee bit of burnout (or a lot…). This is DEFINITELY a risk we are taking when we allow youth athlete’s to specialize early and something well documented and discussed in the literature (1, 3, 4). NEXT! Aside from burnout, we see a significant increase in injury risk with early specialization in sport (1,3,4). Injury rates will increase with an increase in training volume (hours per week of the same sport) (1,3,4). Even our saviour Kawhi Leonard needs to manage his playing and practice time to reduce his injury risk, and he’s a pro baller in case you were on the moon in 2019. Unfortunately, coaches and team trainers are often less likely to include diverse and appropriate dry-land training into the yearly routine which may be part of the issue. Skill based training and practice is often utilized in youth programs, which breeds skill acquisition in their sport of choice but poor movement variability overall (have you ever watched your hockey player squat…). I feel like I don’t need to explain this one further. NEXT! This might be a tough one to swallow, but early specialization in sport pre-puberty has not yet demonstrated an increased incidence of progression to elite-level athletics, especially in team-based sports. In fact, retrospective studies have found that a vast majority of elite-level athletes specialize in one sport later in adolescents, and on top of this they may compete in multiple sports at one time during childhood and adolescent years (1). A 2019 study on NCAA athletes (these are elite-level athletes in case you were wondering) found a mean age of sport specialization to be around 15 years old, with nearly 50% of the study participants reporting that they competed in more than one sport until the age of 16 (4). The same study also found that early specialization was less likely in team-based sports versus individual sports, which does throw a wrench into the mix for some of our athletes, but do we really need to expose our tennis players and swimmers to these risks anyway? Hmmmmm…… NEXT! Last but not least, we need to remember our motivations for getting our children into sport in the first place. Maybe it was to promote a healthy lifestyle, learn how to be part of a team, learn a new skill, etc., etc.. Regardless, wouldn’t it be a shame for your child or teenager to lose motivation because they feel burnt-out, lose interest in competition, or are tired of being injured and would rather stay at home? I’d say yes to that. So to break it down, early specialization in sport seems fairly unnecessary with the risks outweighing the rewards. It seems like I am painting all youth athletes with a broad brush, which is fair to say, but needs to be said. Maybe you agree with me, maybe you don’t. Maybe you and your child are ready to make a change, but maybe you aren’t. I’m happy to open up the conversation and share more knowledge, so please leave a comment below. Thanks for reading and happy holidays! Jordan Fortuna, Physiotherapist Jordan is a graduate of the University of Toronto Physiotherapy program and has since been practicing in orthopaedic settings. He has developed an interest in sports physiotherapy through his many years as an athlete, participating in baseball, golf, snowboarding, and more recently rock-climbing, cycling, and strength training. He has worked with a variety of clientele including athletes from disciplines such as competitive dancing, running, rock-climbing, and mixed-martial arts, as well as non-athletes of a wide age range and ability. Regardless of activity level, he is dedicated to improving mobility, optimizing function, and strengthening to help achieve your goals through the use of an individualized exercise prescription and manual therapy. He also has additional training in acupuncture and sports taping. Jordan is available for appointment on Tuesday, Thursdays and every other Saturday. You can book your appointment with him [here](https://bodyco.janeapp.com/#/staff_member/10). If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Eating for Exercise – The Basics" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/eating-for-exercise-the-basics" markdown_url: "https://www.bodycotoronto.com/llms/blog/eating-for-exercise-the-basics" lastmod: "2015-09-30T16:06:00.000Z" --- This past Sunday, September 27th, we hosted registered dietitian, Michelle Evans Apostol, for a discussion on how to eat to maximize exercise. If you were not able to join us, here are some of the highlights: Pre-Workout Moderate-to-high slow-digesting carbohydrate meal 1-3 hours before your workout i.e. wholegrain cereal with milk or Greek yogurt with berries, granola and a drizzle of honey Quick-digesting carbohydrate snack 30-60 minutes before exercise i.e. banana, yogurt, ½ of a protein bar Make sure to hydrate pre-workout During Workout Water is fine for hydration for activities of an hour or less If you exercise longer than an hour or a heavy sweater with salt residue consider an electrolyte replacement drink Try to absorb 30-60g of fast-absorbing carbohydrates per hour of exercise i.e. gels, dried fruit Post Recovery Snack within one hour of your workout and have a meal within two hours to restore depleted glycogen Snacks should have a 4:1 ratio of carbohydrates to proteinse.: trail mix, recovery smoothie, 2 cups low fat chocolate milk POST WORKOUT PROTEIN GRANOLA BAR 2 cups of rolled oats 1/3 cup honey ½ cup vanilla protein powder ½ cup milk (or nut, rice or soy milk) 2 Tbsp ground flaxseed 2 tsp vanilla extract 1 tsp cinnamon 1/3 cup chopped dried fruit (apricots, cherries) ½ cup natural almond or peanut butter 1/3 cup chocolate chips Yields 12 bars Preheat oven to 350F and prepare 8 x 8 baking pan by spraying with cooking spray or lining with parchment paper In a large mixing bowl combine, oats, protein powder, flax, cinnamon and salt In a separate bowl combine nut butter, honey, milk and vanilla. Mix until fully combined. Pour wet mixture into dry ingredients and stir until fully incorporated. Fold in dried fruit and chocolate chips. Pour into baking pan. Use a spatula or your hands to spread the mixture evenly in the pan and press down firmly. Bake for 18 – 20 minutes until the edges begin to turn brown. Remove from the oven and let cool for 20 minutes before cutting into the bars. Estimated nutrition info: 200 calories, 7 g fat, 28 g carbohydrate, 8 g protein bars (1) PUMPKIN POWER SMOOTHIE ½ c canned pure pumpkin, frozen in an ice cube tray 2 Tbsp ground flaxseed ¾ cup 0% plain Greek yogurt 1-2 Tbsp maple syrup (to taste) ½ c water ½ tsp pumpkin pie spice Blend all ingredients until smooth. Add more water if mixture is too thick. Estimated nutrition info: 270 calories, 7 g fat, 36g carbohydrate, 23 g protein Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Kawhi Are You Still Getting Hurt? The Effect of Load Management on Long Distance Running" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/effect-of-load-management-on-long-distance-running" markdown_url: "https://www.bodycotoronto.com/llms/blog/effect-of-load-management-on-long-distance-running" lastmod: "2019-07-15T15:02:00.000Z" --- If you had any interest in the previous basketball season, or at least the Toronto Raptors colossal 2019 NBA championship run, you may have heard a thing or two about our beloved (and, sadly, now departed) Kawhi Leonard who managed his injuries with a ‘load management program’. Conceptually load management is fairly easy to explain as a dosage plan to manage, or better yet control, the amount of load placed on an injured area over a specific time-frame with incremental changes in load as load tolerance increases. For Kawhi, his dosage plan involved specific days off leading up to the playoffs which is why he played only 60 games during the Raptor’s 2018-2019 season. On top of that, but this is only speculation, the Raptor’s training staff were likely controlling and curating his workouts to, again, manage the load on his injured right leg. From the sounds of it, he likely suffered a quadriceps tendinopathy, so check out this blog for more learning on that topic. So if you DID watch the playoff run, you know the result of the load management program. If you DIDN’T, here’s a quick recap: IT WORKED. Yes, there were other injuries bogging him down at times in the playoffs, but the fact that the previous season he played 9 games and this season with playoffs he exceeded 80 is a huge accomplishment for him AND the Raptor’s training staff. Okay, so now to the overarching message of this blog: load management is critical and applies to EVERYONE, injured and non-injured alike. We the North are in the midst of our long-distance running season. This might be the year you complete your first half- or full marathon, or maybe you are a seasoned vet, but regardless we do know that load management is key in preparing for race day. A recent study followed 161 runners over a 16-week period prior to running a half- or full marathon found out the following information from their study cohort (1): 1. About 90% of runners reported at least one running related injury over the 16-week study (injuries include lower body muscular or joint injuries, but also excessive sneezing and/or coughing issues since the training time was around the peak of influenza season) 2. About 20% of the injuries were specific to either the lower leg or knee 3. Every 2 weeks there would be a new injury reported in 1 in 7 runners So if we read between the lines, we can start to see the effect of load management NOT ONLY on musculoskeletal injury management and prevention (joint and muscle injuries, for example), but also on full body wellness. Physical stressors like long-distance running are likely to create a spike in a stress hormone known as cortisol (2). An increase in cortisol has been shown time and again to be detrimental to immune function which we need to fight disease and illness (3). Therefore, knowing how to PLAN AND ADJUST your mileage is critical to staying healthy for more than one reason. Depending on your current running ability, your overall health and conditioning level, and your race goals, this can be a very complex problem to navigate despite its simplistic explanation. That being said, here are a few simple ideas to get you started from home: 1. Build in appropriate rest days: maybe you COULD run 7 days a week, but your body probably needs rest. This will minimize the repeated spikes in cortisol in your blood, keep your immune system happier, and most likely lead to improved performance on your next training run. How many rest days are needed? Really rough to answer but it may come down to my next point… 2. Listen to your body: your body will tell you when it needs a break or when it is ready for more. Sometimes we get stuck in this thought that we MUST exercise ‘x’ number of days per week. If you can’t shake that feeling of a missed workout, ensure you stress a different system (strength training over cardio). Afraid to put on muscle mass in preparation for your run? This is likely not a real concern unless you strength train a specific way, so I would recommend consulting a physiotherapist or strength and conditioning specialist for more information. 3. Cross-train: see above. Don’t just run. Running is very repetitive. If you only run, your risk for tendinopathy injuries will very likely increase. 4. Increase your mileage slowly: to complete a successful half- or full marathon, you need to expose your body to further running distances. There are people out there that complete their first 10 km training run 1 week before a half-marathon and go on to finish the half-marathon… you don’t want to be this person post-race (trust me, I’ve seen it in the clinic). You need to build up your tolerance to load which includes increasing your mileage. A general rule-of-thumb of 10% increase in mileage per week is appropriate for most people (but again, listen to your body). 5. Recovery (on top of rest days): there is more to recovery than just days off from running. Consider factors such as sleep, nutrition (pre- and post-run), quality of life (consider stress from running compounded with emotional stress from day-to-day events), and muscle/joint soreness management (hello massage therapy!). Some of these factors are difficult to change in the short-term so consider seeking out professional services to guide you in the long run, such as a registered massage therapist, physiotherapist, naturopath, or osteopath (weird, I think we have all of those at Body Co…). There are certainly additional factors we could consider, but let’s keep it simple and digestible today. If you have questions or concerns of your own it is best to contact your most trusted healthcare provider so that they can further guide you towards a successful full or half-marathon! Consider consulting a professional early and before injuries happen. Remember that you are likely dedicating 3-6 months of your time towards one goal, so it is probably worth consulting a professional regarding preparation. Thanks for reading and have fun outside! References: Frank, T., Backx, F., and Huisstede, B.. Running themselves into the ground? Incidence, prevalence, and impact of injury and illness in runners preparing for a half or full marathon. J Ortho & Sports Phys Ther. 2019; 49 (7): 518-528. Cardoso, C., Ellenbogen, M., Orlando, M., Bacon, S., and Joober, R. Intranasal oxytocin attenuates the cortisol response to physical stress: a dose-response study. Psychoneuroendocrinology. 2013; 38(3): 399-407. Webster Marketon, J., and Glaser, R. Stress hormones and immune function. Cellular Immunology. 2008; 252(1-2): 16-26. Jordan Fortuna, Physiotherapist Jordan is a graduate of the University of Toronto Physiotherapy program and has since been practicing in orthopaedic settings. He has developed an interest in sports physiotherapy through his many years as an athlete, participating in baseball, golf, snowboarding, and more recently rock-climbing, cycling, and strength training. He has worked with a variety of clientele including athletes from disciplines such as competitive dancing, running, rock-climbing, and mixed-martial arts, as well as non-athletes of a wide age range and ability. Regardless of activity level, he is dedicated to improving mobility, optimizing function, and strengthening to help achieve your goals through the use of an individualized exercise prescription and manual therapy. He also has additional training in acupuncture and sports taping. Jordan is available for appointment on Tuesday, Thursdays and every other Saturday. You can book your appointment with him [here](https://bodyco.janeapp.com/#/staff_member/10). If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Understanding Emotional Regulation: How to Map Your Triggers and Strengthen Self-Awareness" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/emotional-regulation-mapping-triggers" markdown_url: "https://www.bodycotoronto.com/llms/blog/emotional-regulation-mapping-triggers" lastmod: "2025-10-28T14:22:00.000Z" --- ### What Emotional Regulation Really Means As therapists, we often talk about the importance of emotional regulation —the ability to notice, name, and navigate our emotions in a healthy way. Yet many people misunderstand this concept. Emotional regulation is not about suppressing, controlling, or over-intellectualizing your feelings. Instead, it’s about developing the skill to recognize an emotion, name it, and respond—not react—to it. When we regulate our emotions effectively, we create space between stimulus and response. This space gives us agency, supports nervous system balance, and strengthens our relationships. ### Why Mapping Emotional Triggers Matters Once we can identify our emotions, the next step is understanding what triggers them . Emotional triggers are the cues—often rooted in past experiences—that spark intense emotional reactions in the present. Exploring these triggers helps us see the patterns between our body, mind, and emotional history. This process is often best supported in therapy, where we can safely examine how our early experiences and relationships shaped our emotional memory and reactivity. For more insight, [the Gottman Institute](https://www.gottman.com/blog/manage-conflict-triggers/) , provides an excellent guide to common emotional triggers and how they influence communication and conflict. ### The State-Shifting Practice: A Framework for Mapping Emotional Triggers The following four-step framework can help you begin to map your emotional triggers and practice self-regulation in real time. ### Step 1: Name It Start by noticing the early signs of emotional activation. This might feel like tightness in your chest, heat rising in your body, or tension in your shoulders. Then label the emotion that comes with the sensation—for example: “I feel angry.” “I feel hurt.” “I feel anxious.” Naming an emotion helps bring it into conscious awareness, allowing your prefrontal cortex (the thinking brain) to re-engage. Remember: you are bigger than your emotions . ### Step 2: Take Space When Needed When we’re triggered, our nervous system automatically shifts into one of four stress responses— fight, flight, freeze, or fawn. Taking space (even for a single deep breath) interrupts that automatic reaction and gives your system a chance to reset. You might: - Step out of the room for a few minutes. - Take several slow, grounding breaths. - Splash cold water on your face. - Simply pause before speaking. These micro-moments of pause are where regulation begins. ### Step 3: Shift Your State Once you’ve paused, you can intentionally shift your physiological and emotional state. This is the action step that moves you from reaction to reflection. - Try incorporating practices such as: - Grounding or mindfulness exercises - Deep breathing or box breathing - Gentle stretching or walking outside - Journaling about what you’re feeling - Using guided meditation or calming music The goal isn’t to eliminate your feelings—it’s to reconnect with yourself so you can think clearly and respond from a place of intention. Self-regulation is like a muscle: it strengthens through repetition and self-compassion. ### Step 4: Respond vs. React This final step is about practice and consistency. Each time you notice a trigger and pause before reacting, you reinforce your capacity to respond thoughtfully. - Responding rather than reacting allows you to: - Communicate more clearly - Set healthier boundaries - Reduce conflict in relationships Align your actions with your values With ongoing practice, this intentional approach becomes second nature—fostering emotional resilience and mindful conflict resolution . ### Bringing It All Together Emotional regulation isn’t about being unbothered or detached . It’s about recognizing how your experiences shaped your emotional responses and using that awareness to shift your state with care. Over time, these small moments of awareness—pausing, reflecting, and choosing differently—lead to powerful change. You’ll notice: - Less reactivity and more reflection - More patience and empathy in relationships - Greater inner stability and confidence When you learn to regulate your emotions, you learn to lead your nervous system rather than be led by it. ### When to Seek Support If you find yourself frequently triggered or struggling to return to a calm state, working with a therapist can be profoundly supportive. Emotional regulation is a learned skill, and therapy provides the structure, tools, and reflection space to strengthen it. At [Body Co Health & Wellness](/home) in Toronto’s Junction neighbourhood , our therapists integrate nervous system education, mindfulness, and evidence-based strategies to help you better understand and regulate your emotions. Whether you’re navigating relationship stress, anxiety, or burnout, we can help you build the awareness and resilience to move through life’s challenges with greater ease and clarity. ### 🧠 Related Reading from Body Co Toronto [Mindfulness and the Art of Turning Off the Fire Alarm: A Guide to Managing Stress](/blog/mindfulness-and-a-guide-to-managing-stress) [Mindfulness for Everyday Life: Simple Practices to Regulate Your Emotions](/blog/mindfulness-and-a-guide-to-managing-stress) [Lift Your Mood: The Science Behind Exercise and Mental Health](/blog/exercise-and-mental-health) ## Paula Fernandez, RSW Paula is a warm and approachable Registered Social Worker and Psychotherapist who treats her clients like human beings and not patients. Originally from Mexico, Paula takes a very integrated approach and believes our bodies hold the wisdom to help us heal. Paula is enthusiastic about therapy and personal growth, and strongly advocates for her clients to live the life that they want to live. Paula obtained a Social Service Worker diploma from Humber College and a Bachelor of Social Work (honours) from York University. Paula started her career in Social Work in 2003, and participated in organizational work supporting women against violence, refugees, and members from marginalized populations, focusing on immigration settlement and outreach. This meaningful work led her to seek other outlets to support and connect with people from a holistic place. She graduated from a five-year Psychotherapy program at the Gestalt Institute of Toronto while managing Integrative Health Clinics focused on functional medicine, chronic pain, women’s health, and hormones. Paula's unique approach to therapy integrates her Social Work background, ten years experience in the health and wellness industry and her mindfulness training. Paula is passionate about empowering her clients and works with individuals suffering from low self-esteem and body image, life transitions, depression, and anxiety. She works with adults to create a safe space to explore this innovative, client-centered approach to therapy. In that space, she collaborates with the client to establish boundaries, build rapport, identify blocks, unfinished business, and new opportunities for growth. --- title: "Empowering Endometriosis Pain Management Through Naturopathic Medicine" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/endometriosis-pain-management" markdown_url: "https://www.bodycotoronto.com/llms/blog/endometriosis-pain-management" lastmod: "2024-03-25T18:31:00.000Z" --- Endometriosis is a chronic and often debilitating condition that affects approximately 1 in 10 individuals of reproductive age worldwide. The condition is characterized by the presence of endometrial-like tissue outside the uterus, causing symptoms such as pelvic pain, painful periods, infertility, fatigue, and gastrointestinal issues. One of the most challenging aspects of endometriosis is the delay in diagnosis, which can take an average of 7 to 10 years from the onset of symptoms. Sadly, the impact of endometriosis extends far beyond physical discomfort, affecting every aspect of an individual's life, including their relationships, careers, mental health, and overall quality of life. While conventional treatments like medication and surgery can offer relief for endometriosis symptoms, the complexity of the condition often requires a multifaceted approach for effective management. As a naturopathic doctor, I've found that integrating various interventions such as counselling, dietary changes, acupuncture, herbal medicine, and supplements can provide the best relief for my patients. In this article, we'll delve into herbal and vitamin approaches that may offer additional relief for individuals living with endometriosis. Vitamin D: Vitamin D is a crucial nutrient that plays a role in immune function, inflammation regulation, and pain perception. Studies have shown that individuals with endometriosis may have lower levels of vitamin D compared to those without the condition. Increasing vitamin D intake through supplementation may help modulate symptoms and ease pain. Omega-3 Fatty Acids: Research suggests that omega-3 supplementation may help decrease inflammation, alleviate pelvic pain, and improve quality of life for those living with endometriosis. Incorporating omega-3-rich foods into your diet or taking supplements may offer natural relief from endometriosis symptoms and support overall health and wellness. Ginger: Ginger, renowned for its anti-inflammatory and analgesic properties, has been a staple in traditional medicine for centuries. Research suggests that ginger may effectively alleviate pain and inflammation associated with endometriosis. Studies have even indicated that ginger supplements can rival the effectiveness of NSAIDs in managing period pain when taken during menstruation. Curcumin: Turmeric, a vibrant yellow spice commonly used in cooking, contains a compound called curcumin known for its potent anti-inflammatory properties. Research suggests that curcumin may help reduce inflammation and alleviate pain associated with endometriosis. Incorporating a concentrated curcumin supplement may offer relief f from endometriosis symptoms. In summary, supplements and herbal medicine can significantly alleviate endometriosis pain and enhance overall well-being. These interventions are most effective when integrated into a comprehensive treatment plan that includes lifestyle adjustments, dietary changes and other supportive therapies. If you are suffering from period pain and endometriosis, you do not need to do this alone! As a naturopathic doctor, [Dr. Margot](/dr-margot-lattanzi) focuses her practice on helping families optimize their health and show up feeling their best each day. She helps women balance their hormones, correct deficiencies and optimize their gut health. She is currently accepting new adult and pediatric patients at [Body Co](https://bodyco.janeapp.com/#/naturopathic-medicine). For more information on her practice style, additional readings and more, head over to her website at www.doctormargotnd.com or follow her on social media @doctormargotnd --- title: "The Quest for Energy" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/energy" markdown_url: "https://www.bodycotoronto.com/llms/blog/energy" lastmod: "2020-06-30T20:58:00.000Z" --- Energy – we all seem to be on a quest for more energy. It’s no surprise – we spend our days on autopilot – go, go, go and often running on not much other than caffeine and adrenaline. Right now many of us have just come off of juggling “virtual school” and work at home which certainly added a whole new element to life. Most days my energy is good, but then there are days when I feel it dragging and it certainly makes for harder days when this happens. If you are running your life on empty, know that there are changes you can make to improve it. I consider 4 areas of our life to be critical to our energy & vitality. - Nutrition & Hydration - Exercise - Sleep - Stress & Resilience If you are looking for more energy in your life, it is time to consider each of these areas. Nutrition & Hydration We are quite literally what we eat. Our cells are made from what we eat and we gain energy from the food we put in our body. If we are eating lots of processed foods we are not going to feel fantastic. Focus on eating whole foods, lots of fruits & veggies, minimal grains and reduce sugar. Most of us are also dehydrated and that leads to reduced energy. If you are feeling sluggish ensure that you are drinking ½ your body weight in ounces of water per day. For example – if you weight 150 pounds that is 75 ounces of water, which converts to 9 cups of water/day. Exercise Our bodies we made to move. Life has become very sedentary for many people and this has resulted in reductions in energy and vitality. Exercise releases necessary endorphins and makes us feel good and energized. If you don’t currently exercise start small – start with a 20 minute walk each day a build from there. You will notice such an improvement in mood and energy if you get moving. Sleep This is a key component to our overall health. I see far too many people who are struggling and only getting 4 hours of sleep a night – this simply isn’t enough. If we aren’t sleeping well we are never going to have great energy. If you are getting less than 7-9 hours of sleep per night it’s time to look at what’s going on. Are you staying up binge watching Netflix too late? Do you fall asleep but wake up wired around 2 or 3am? Can you not fall asleep? All of these scenarios are fixable, but we need to get to the root cause of what’s going on. Sacrificing on sleep is never the answer and can lead to disease if it continues for too long. Stress & Resilience We all have stress and there will always be stress. Having a way to manage and deal with stress is key for that stress not to have a huge negative impact on our resilience and health. Finding a stress management practice that works for you is a priority – journaling, meditation, breathing, mindful movement – it doesn’t matter which one it is, but it is necessary to have one. When stress levels remain high for too long our cortisol hormone remains elevated and this leads to disrupted sleep, inflammation and causes our body to hold onto excess weight. Everyone has a different weakest link and it is important to start there and then work through all four to ensure that healthy habits exist in all areas to best support you. In my Vitality Formula program this is exactly what we will do. Everyone starts at a different point, with a different focus. Just because the 4 areas are the same for everyone, everyone is individual. It is the individual focus and accountability that is key to success. I work with people individually for 3 months to strengthen all areas that need to be in a priority sequence. At the end of it, happiness, energy & vitality are all increased! If you are interested in the program – click on the link below to learn more and join. Spots are limited to 5 new enrolments each month and there are only a few left for July. https://bodycotoronto.com/vitality Allison Madigan, Holistic Nutritionist Allison graduated from Queen’s University with a BAH in Economics and started a career in the marketing world. Nutrition and wellness were always at the forefront of her thoughts. After 15 years in the industry she decided that it was time to follow her passion and go back to school. She took a leap of faith, resigned from work, enrolled at the Edison Institute of Nutrition and hasn’t looked back. She has been working in the field for 2 years now and loving it. She has a strong belief in the power of food and proper nutrition to keep us healthy and prevent disease. Her mission is to empower people to make healthy and mindful decisions for themselves to achieve their optimal health and wellness. Allison has a keep interest in hormone balance, food sensitivities, stress and digestive health. She works with her clients to formulate a plan that will work for them. Her plans will include diet modifications, lifestyle and supplements suggestions as well as some mindset work. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Balancing Body and Emotions: A Beginner's Guide to Energy Medicine for Optimal Health" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/energy-medicine" markdown_url: "https://www.bodycotoronto.com/llms/blog/energy-medicine" lastmod: "2024-10-22T19:05:58.000Z" --- Have you ever felt like your body and emotions are out of sync, leading to fatigue and chronic stress? As a Naturopathic Doctor, I have spent years helping people navigate their health journeys, and one thing I’ve learned is that physical symptoms alone often do not tell the whole story. Emotional regulation is a key aspect to maintaining health and balance. That’s where energy medicine comes in. It’s not just about treating symptoms—it's about getting to the root of the issue to provide true, lasting healing. Energy medicine is a fascinating field that blends ancient wisdom with modern science. It focuses on the idea that our physical health is deeply intertwined with our emotional and mental states. When we address the of energy in our bodies, we can resolve underlying health issues, boost energy, and create a sense of overall well being. What is Energy Medicine? At its core, energy medicine encompasses techniques designed to balance and optimize the body's energy systems. This approach is based on the belief that our emotional and mental states directly impact our physical health. It’s a key part of naturopathic medicine, which aims to treat the whole person—mind, body, and spirit. By working with energy, we can address both emotional blockages and physical symptoms to achieve a more harmonious life. Integrating Energy Medicine into Your Wellness Routine Here are some ways you can integrate these transformative practices into your daily life: - Meditation and Journaling: These are fantastic tools for self-awareness and emotional regulation. Meditation calms the mind and helps the flow of your energy, reducing stress and improving emotional health. Journaling, on the other hand, is a great way to process and release emotions, leading to greater clarity and resilience. - Acupuncture: This cornerstone of Traditional Chinese Medicine (TCM) uses thin needles inserted into specific points on the body to regulate Qi in your body. It’s been shown to reduce stress, anxiety, and pain by balancing your body's energy and addressing the emotional roots of physical symptoms. - Reiki: In this practice, universal life energy is channelled through the practitioner's hands to promote healing. Research has shown that Reiki can significantly reduce anxiety and enhance overall well-being by balancing the body's energy field. - Homeopathy: Using highly diluted substances, homeopathy stimulates the body’s natural healing processes. It aligns with energy medicine principles by focusing on individualized treatment and restoring your Vital Force. Studies suggest that homeopathic remedies can effectively address both emotional and physical health concerns. - The Power of Your Voice: This practice involves using vocal exercises, chanting, or toning to release and balance emotional energy. Sound therapy research shows that these techniques can reduce stress and promote relaxation, clearing blockages and enhancing emotional well being. Why It Matters: Energy medicine is more than just an intriguing concept—it’s a practical and transformative approach to health. As a Naturopathic Doctor, I help my patients explore these techniques in a safe and supportive environment in conjunction with more physical modalities such as nutrition, herbal medicine and supplements. If you’re curious about how to harness the power of your own emotions and energy for better health, you’re in the right place! Book a free discovery call today to learn more. As a naturopathic doctor, Dr. Margot focuses her practice on helping families optimize their health and show up feeling their best each day. She is currently accepting new adult and pediatric patients at Body Co. For more information on her practice style, additional readings and more, head over to her website at [www.doctormargotnd.com](http://www.doctormargotnd.com) or follow her on social media @doctormargotnd. ## Interested in experiencing energy medicine first hand? Join Dr. Margot, ND for an intimate and experiential workshop designed to help you move from Fatigue to Flow . Discover how to unlock your energy & emotional balance through the mind body connection using prompted journaling, mindfulness, guided meditation, Acupuncture and Reiki. It is happening in clinic on Saturday, November 9th at 10:00 am and is already 50% sold out. ## Dr. Margot Lattanzi, ND [Dr. Margot](/dr-margot-lattanzi) is a dedicated and caring Naturopathic Doctor and Acupuncture Provider on a mission to help tired men and women heal the root cause of their health concerns so they can feel fully recharged. She came into naturopathic medicine to make sense of her own chronic health concerns. Like many patients who find their way to her now, she was struggling with a confusing mix of symptoms that turned out to be rooted in stress, hormonal imbalances, and poor gut health. Dr. Margot integrates nutritional and lifestyle counselling, herbal medicine, supplements, and acupuncture tailored to your needs. She provides the confidence, support, and strategy needed for consistent and sustainable health results for you and your family. Passionate about treating all ages, she has additional training in pediatrics to ensuring that even the youngest members of your family are able to thrive. She is a board-certified in Naturopathic Medicine by the College of Naturopaths of Ontario and a professional member of the Ontario Association of Naturopathic Doctors and the Canadian Association of Naturopathic Doctors. She is constantly learning and has completed additional training in hormone therapy, facial rejuvenation and cosmetic acupuncture, fertility, pre and postnatal care, pediatric care and women’s health. --- title: "Essential Oils 101" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/essential-oils-101" markdown_url: "https://www.bodycotoronto.com/llms/blog/essential-oils-101" lastmod: "2016-04-26T15:53:00.000Z" --- Healthcare, just like any industry, can have fads. Someone is always pitching me the newest and greatest product. Some products I love because I understand the science behind them, I’ve used them and I can critically evaluate the usefulness they will have for my clients before I recommend them. However whenever something gains momentum to the point I’m getting “pitched” from multiple directions, it always comes across as “sales-y” and immediately gets my back up. This was how I felt about essential oils when they first came on to my radar. I’m very cautious not to allow the business side of healthcare overrun the healthcare side of healthcare and I wasn’t initially sure were supporting the use of essential oils fell in the continuum. That being said, I had made several choices to make our home and lifestyle cleaner and less toxic in the last year and introducing botanically pure oils resonated with that thinking. I let down my guard and gave them a try. After six months of using them in our home, I’m amazed at their versatility and effectiveness. We have eliminated most, if not all, chemical cleaners in our home. They are a first line of defence when the sniffles creep into the house. They support our emotional well-being and ease the aches and pains of my athletic lifestyle. This past weekend, we welcomed our former RMT, Halinka Prevett, of The Happy and Healthy Place to discuss how to use these essential oils safely to increase wellness in our homes and lives. Here are some of the take home messages from our lecture. Essential oils They are a tool, not a solution. Essential oil use can definitely decrease toxicity and improve wellness. However, if your main grocery store is McDonald’s and your exercise is getting up to change the channel, chances are they are not going to be your silver bullet. Like all things healthy, they work best in combination with a conscious and persistent healthy lifestyle. They are nature’s medicine but not a replacement for Western medicine. Essential oils are plant derivatives that in nature can be used to promote health or act as a defence system. Peer reviewed clinical studies have demonstrated their effectiveness in fighting influenza and modulating our emotional state. They are not however a replacement from the medical advice of your physician. Do not use them as such. Not all oils are created equal. The old saying you get what you pay for is often true when it comes to essential oils. Synthetic oils that are commonly found in health food stores, may be less of an investment, but are often packed with fillers which make them unsafe to be ingested or applied topically. Always purchase Certified Pure Therapeutic Grade (CPTG). These oils are ethically and sustainably harvested from their most ideal growing source and are rigorously tested for purity and potency. Their only ingredient is the oil itself and a very little goes a long, long way justifying the cost. Oils can be applied multiple ways. Oils can be applied aromatically, topically or internally and not all oils are safe for all applications. Aromatic diffusion is the quickest way to notice an emotional change as the oil is absorbed into our limbic system in less than 20 seconds. Topical application directly to the skin and soles of the feet can also have wonderful effects but should be properly diluted for those with skin sensitivity and children. Lastly internal application has a greater systemic effect but you should choose you oils carefully and use veggie tabs for ingestion to protect your sensitive gastrointestinal system. Here are a couple of my favourite applications that we are using in our house right now: Seasonal Allergy Roller Bottle Ingredients: 6 drops of CPTG Lavender 9 drops CPTG Lemon 15 drops CPTG Peppermint Fractionated coconut oil Combine the above ingredients in a 10 ml roller bottle, filling it to the top with the coconut oil. Apply to the soles of the feet (your feet have the biggest pores and therefore are the best place for topical absorption) at night and in the morning. I keep this bottle in my purse and apply to my sinus areas on days I’m feeling especially congested. Cleaning Solution Bye bye toxic kitchen and bathroom cleaners. Here is my homemade cleaner: 3 cups white vinegar 1 cup distilled water 6 drops CPTG Lemon 6 drops CPTG Wild Orange 2 drops CPTG Melaleuca / Tea Tree Combine the above ingredients in a glass spray bottle and use on your countertops, porcelain and other household surfaces. Morning or Workout Get up and Go 2 drops CPTG Wild Orange 2 drops CPTG Peppermint I put this directly into my hands, inhale aromatically and then rub the balance on my chest and neck first thing in the morning, before a workout (studies show peppermint increases grip strength and vertical jump) or when I need clarity and focus. Those with sensitive skin should dilute with a carrier oil. Sleepy Time Diffuser 3 drops CPTG Lavender 3 drops CPTG Vetiver We combine these in an oscillating diffuser in our daughter’s room and our own bedroom when we start our bedtime routine. They promote relaxation and help everyone get to sleep. It also smells glorious! To learn more about essential oils, check out our website at www.mydoterra.com/rpmphysiotherapy for recipes, DIYs and other great ideas and product information. I can also be contacted directly if you would like to sit down and discuss how you can incorporate these fantastic tools into your lifestyle. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Lift Your Mood: The Science Behind Exercise and Mental Health" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/exercise-and-mental-health" markdown_url: "https://www.bodycotoronto.com/llms/blog/exercise-and-mental-health" lastmod: "2025-04-24T17:00:01.000Z" --- It’s no surprise that exercise plays an important role in physical health, but studies show that exercise also plays a role in mental health. Current treatments for mental health disorders such as pharmacotherapy and psychotherapy work well for many people, however some others may be resistant to treatment and require alternatives or adjuncts to traditional forms of treatment. Exercise is a great option that is easily accessible and has been found to alleviate symptoms of depression to a similar extent as antidepressants. ### How does exercise help with mental health? There are multiple mechanisms through which exercise has been found to impact mental health. Here are a few: Runner’s high You’ve likely heard of the term “runner's high”, which refers to the euphoric feeling of reduced stress and pain after prolonged aerobic exercise. This is likely attributed to the endocannabinoid system . After acute exercise, molecules called endocannabinoids are released, which bind onto receptors in the brain. This causes subsequent release of certain neurotransmitters eventually leading to reduced pain sensitivity, sedation, euphoria, and reduced anxiety. Brain-Derived Neurotrophic Factor (BDNF) BDNF is part of a family of growth factors and plays a role in neuronal growth and plasticity which is important for learning and memory. Notably, it has been found that BDNF levels are reduced in people with clinical depression. Many studies show that acute exercise, especially higher intensity exercise, can increase levels of BDNF. This translates to improvements in brain functions such as cognitive performance, working memory, and sleep quality, which may be linked to improvements in depression as a result. Walking and being outdoors Walking is an accessible and affordable option for exercise, with the added bonus of taking you outdoors. Sunlight has a significant impact on mental health due to its role in regulating mood, sleep, and overall well-being. Studies show that vitamin D deficiency is associated with increased symptoms of depression and anxiety. Sunlight stimulates the production of vitamin D in the body and thus may be beneficial for improving mental health. Additionally, walking is an activity that you can do with others which provides social interaction, strengthening mental health by reducing stress, enhancing mood, and fostering a sense of belonging and support. Self-esteem and confidence Regular exercise can help to enhance self-esteem and confidence through achieving fitness goals, improving body image, and creating a sense of accomplishment. It also provides a sense of control over your health and ultimately can lead to a more positive self-concept. ### Guidelines for exercise and physical activity Studies show that both aerobic and resistance exercise have positive effects on mental health. With that in mind, current guidelines for aerobic and resistance exercise for healthy adults age 18-65 are: - At least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week - Muscle-strengthening (resistance) exercise at least 2 days per week ## Conclusion Mental health issues can be challenging to tackle but through various avenues we can make small changes to ultimately make a bigger impact. Exercise is one piece that can make a positive influence on mental health by reducing stress, anxiety, and depression while boosting mood, self-esteem, and brain function. It increases energy levels and promotes social interaction, leading to overall emotional well-being. If you are struggling with your mental health, please reach out to your health provider for support. If you are in distress and a resident of Ontario, the following supports are available: - 9-8-8 Suicide Crisis Helpline: Call or text 9-8-8 - Toronto Distress Centres: 416 408-4357 or 408-HELP - Gerstein Centre: 416 929-5200 - Spectra Helpline: 416 920-0497 or 905 459-7777 for Brampton and Mississauga residents - TTY: 905 278-4890; Languages: English, Punjabi, Hindi, Urdu, Spanish, Portuguese - Assaulted Women's Helpline: 416 863-0511; Toll-free: 1 866 863-0511 - Kids Help Phone: 1 800 668-6868; Languages: English and French - Community Crisis Line Scarborough and Rouge Hospital: 416 495-2891 for 24/7 telephone crisis support. - Service borders: south to the lake, north to Steeles Avenue, east to Port Union Road, and west to Victoria Park - Durham Crisis and Mental Health Line: 905 666-0483 - Distress Centre Halton: For Residents of the Halton Region (Burlington, Halton Hills, Milton, and Oakville). Oakville: 905-849-4541; Burlington: 905-681-1488; Milton/Halton Hills: 905-877-1211 For emergency situations, please call 911. ### References Garber CE, Blissmer B, Deschenes MR, Franklin BA, Lamonte MJ, Lee IM, Nieman DC, Swain DP; American College of Sports Medicine. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc. 2011 Jul;43(7):1334-59. doi: 10.1249/MSS.0b013e318213fefb. PMID: 21694556. Jemni M, Zaman R, Carrick FR, Clarke ND, Marina M, Bottoms L, Matharoo JS, Ramsbottom R, Hoffman N, Groves SJ, Gu Y and Konukman F (2023), Exercise improves depression through positive modulation of brain-derived neurotrophic factor (BDNF). A review based on 100 manuscripts over 20 years. Front. Physiol. 14:1102526. doi: 10.3389/fphys.2023.1102526 Matei, D.; Trofin, D.; Iordan, D.A.; Onu, I.; Condurache, I.; Ionite, C.; Buculei, I. The Endocannabinoid System and Physical Exercise. Int. J. Mol. Sci. 2023, 24, 1989. https:// doi.org/10.3390/ijms24031989 Recchia F, Leung CK, Chin EC, et al. Br J Sports Med 2022;56:1375–1380. Siebers M, Biedermann SV, Fuss J. Do Endocannabinoids Cause the Runner's High? Evidence and Open Questions. Neuroscientist. 2023 Jun;29(3):352-369. doi: 10.1177/10738584211069981. Epub 2022 Jan 26. PMID: 35081831; PMCID: PMC10159215. ## Yuka Abe Yuka is a Physiotherapist who is passionate about health and wellness. She completed her Master of Science in Physiotherapy at Queen’s University, and her Honours Bachelor of Science in Kinesiology at McMaster University. Yuka’s interest in physiotherapy initially came about through her involvement in dance and athletics growing up. Experiencing the benefits of physiotherapy on a personal level led her to become interested in and eventually pursue a career in physiotherapy. Throughout her physiotherapy degree, Yuka has worked in a variety of clinical settings ranging from the Emergency Department to private practice clinics. Her treatment approach centers around education, exercise prescription, and manual therapy. Yuka is committed to lifelong learning and using evidence-based practice to achieve meaningful outcomes. As a healthcare provider, Yuka takes a client-led approach in order to create a space where clients feel comfortable, safe, and in charge of their health. By working together with her clients, Yuka aims to create realistic and achievable treatment plans to ultimately reach client specific goals. --- title: "Exercise and Pregnancy: Tips for Staying Fit Through Pregnancy" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/exercise-and-pregnancy" markdown_url: "https://www.bodycotoronto.com/llms/blog/exercise-and-pregnancy" lastmod: "2017-02-28T18:04:00.000Z" --- Call me vain, but a big factor in deciding whether or not I was ready for a second child was deciding if I could put my body through another pregnancy and recovery. I had just spent the last three years working really hard on feeling like myself again. I’m not talking about skinny vs. overweight. I’m talking about feeling confident in my own skin and as though my body belonged to me and not someone else. I remember vividly not being able to sit comfortably for weeks after delivering my daughter. I remember being terribly disappointed when I realized I wasn’t one of those women whose weight was going to melt away with breastfeeding. Most of all I was shocked that it took years of hard work and diligence before I felt at home in my own body. It took a long time of surrounding myself with motivating and positive people, working out HARD 5 days a week and at times being a bit fanatical about my nutrition (wine excluded of course). The upswing of this process was that I really fell in love with exercise again. Under the watchful eyes of an impressionable little girl, I learned to love feeling strong and fit over the number of my clothes and the scale. I felt empowered as a mom and more capable in my body. I felt like if I could hold onto that feeling through a second pregnancy, I would be in a better state of mind and wouldn’t put myself last while putting someone else first. I decided I was ok with undertaking this amazing gift again if I could do it differently from my first pregnancy. I wanted to see if challenging myself more physically would make my pregnancy more comfortable and improve my post natal recovery. I want to be very clear that exercise, especially vigorous exercise, is not for everyone. All women should be evaluated by their practitioners for suitability for an exercise program. I am fortunate to be a healthcare practitioner with a strong background in exercise. I work with amazing coaches and trainers who monitor me closely and I have the luxury and convenience of having my office in a gym. However, if you do decide that you want exercise to be an integral part of your healthy pregnancy, here are some important points to consider. Who can exercise during pregnancy? A joint statement from the Canadian Society of Exercise Physiology and the Society of Obstetricians and Gynaecologists of Canada encourages all healthcare providers to support strength and cardiovascular training in pregnancies without complications or contradictory conditions. This includes all levels of current fitness from sedentary to elite athletes. What are the benefits of exercise during pregnancy? You may hate the thought of exercise, especially if you are not feeling great, but it is very hard to ignore the benefits of staying active. The Public Health Agency of Canada agrees as does Dr. Michelle Mottola of the Samuel McLaughlin Foundation for Exercise and Pregnancy at the University of Western Ontario. Jointly they cite the following benefits: Decreased excessive weight gain during pregnancy Decreased incidence of gestational diabetes Possible decrease in labour discomfort (I’m banking on this one) Increased stamina and endurance during the birth Improved body image and decreased rate of postpartum depression Increased relaxation and better stress management Improved recovery following labour and delivery Improved energy levels What are the key factors when thinking about starting an exercise program? If you are new to exercise, there is no reason that you can’t start during pregnancy but it should be gradual. Your first trimester may not be an ideal time to start especially if nausea and excessive fatigue are factors. I would strongly suggest working with a healthcare professional or a prenatal exercise specialist who can guide you towards appropriate exercise, measure your improvement and who can advise you on what is “normal” during pregnancy. If you are already fit and exercising regularly, it is safe to continue your exercise regime once cleared by your OB-GYN or midwife. Keep in mind that this is not the time to strive for a personal best or train for competition but rather to maintain good levels of aerobic fitness and strength. It is likely going to be necessary to modify your weight, intensity and exercise selection to accommodate the physiologic changes your body experiences. You will also want to reconsider exercises that might result in a loss of balance or fetal trauma. Now is not the time to take up equestrian riding or contact sports. Regardless of your fitness level, experts agree that adverse pregnancy outcomes and fetal health is not affected by mild to moderate exercise. There is also no evidence that the same level of exercise has an impact on breast milk postpartum. How should you exercise? When thinking about how to exercise, the FITT principle is a great way to design your pregnancy program. F – Frequency: Ideally you want to aim for 3 – 4 bouts of exercise a week. If you are new to exercise, start with 3 days and only move up when you feel comfortable. Remember that rest days are equally important to allow your muscles time to recover as well as to properly assess how your body responds to your new workout regime. I – Intensity New research suggests that temperature is one of the best ways to monitor your intensity but practically this is very hard to measure. Heart rate, although sometimes influenced by other factors, is a much more objective measure of intensity. Using electronic fitness devices like a Fitbit can be helpful to keep track of your intensity. Healthcare professionals will also use a scale of perceived exertion to measure intensity and suggest that you should not exceed 12 – 14 on the scale. If both of these options seem too technical, an easy trick is to make sure you can comfortably talk during exercise. If you can’t chat with your workout partner, scale back on your intensity. T – Time To achieve health benefits, you should strive for 30 minutes of physical activity. Women who have not previously exercised should start with 15 minutes and increase by 2 minutes per week until they achieve the goal of 30 minutes. What is really cool about this rule is that your minutes can be cumulative instead of continuous. Walking for 5 minutes, 6 times a day, has the same benefits as a 30 minute walk. T – Type Women should try to incorporate both aerobic and strength training exercise. When considering aerobic exercise, aim for low impact, high endurance and if needed non-weight bearing types of exercise. Some great examples are walking, swimming and stationary bike riding. For women who were previously runners, running is still fine provided you slow down and stop should any adverse symptoms arise. Strengthening is equally important. Aim to use light weights with higher numbers of repetitions to minimize the stress on loose joints (especially into your third trimester). If you are new to strength training, remember that your own body weight is a great tool and you really don’t need heavy weights or equipment. Make sure posture and technique are diligently monitored and avoid any exercise on your back after 16 weeks. Movements should not be bouncy and functional movements should be emphasized over abdominal contractions if there is any splitting of the abdominal muscles (diastasis recti). When you should stop / contact your healthcare provider? No matter how committed you are to exercise, your primary concern should always be the health of your baby as well as minimizing any health risk to yourself. Under any of the following conditions it is important to stop exercising immediately and seek out medical attention. Excessive shortness of breath Chest pain Presyncope (light headedness, blurry vision, weakness, feelings of faintness) Painful uterine contractions Leakage of amniotic fluid Vaginal bleeding Sudden swelling of the hands, face or ankles Excessive fatigue Changes in usual fetal movement Swelling, pain or redness in one leg Other helpful tips: Do what you enjoy: If you don’t like what you are doing, the likelihood of you maintaining it as an exercise regime probably isn’t realistic. Hydrate: The last thing a pregnant bladder wants to hear is drink more water but proper hydration is essential for regulating temperature and muscle recovery. Seek out an expert: Health and fitness providers specialized in pregnancy have a better understanding of what your body is going through and can more appropriately assign a safe exercise plan. Dress comfortably: There is nothing worse than exercise clothes that don’t accommodate your growing belly. Listen to your body: Pregnancy is full of surprises and unusual feelings. If something doesn’t feel right, back off and be safe. For further resources on exercise during pregnancy, please visit these sites: http://www.csep.ca/cmfiles/publications/parq/parmed-xpreg.pdf https://sogc.org/wp-content/uploads/2013/01/129E-JCPG-June2003.pdf https://www.centre4activeliving.ca/media/filer_public/07/37/07374414-5d09-47a9-85ce-32fe98c1ab62/2011-aug-exercise-pregnancy.pdf http://www.phac-aspc.gc.ca/hp-gs/guide/04_pa-ap-eng.php Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "This Year, Start to Exercise BEFORE the New Year" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/exercise-before-the-new-year" markdown_url: "https://www.bodycotoronto.com/llms/blog/exercise-before-the-new-year" lastmod: "2018-11-06T16:20:00.000Z" --- Hate to say it, but we are less than two months out before the start of 2019! It might be cliché to have a resolution around getting back to exercise, or increasing the frequency of your weekly exercise routine, but I think it’s a great one, to be honest! Why not spend time working on yourself? Why not work towards a healthier version of you? Why not sweat a little, at least a few times a week? So I say, get moving now (or sooner rather than later). Don’t wait for the new year, don’t wait for those extra holiday pounds to weigh you down, don’t wait for the January chill to stop you in your tracks. But how do you make change happen? How do you commit yourself and maintain that momentum? How do you manage to add something else to your plate when it is already heaping? We all have our reasons to do and to not do something, so here’s a list of ways that might help get you doing: Figure out what motivates YOU – This is probably the hardest and most important element of this exercise (see what I did there?). You need to dig deep and figure out why exercise and physical activity is important to you. This is an important step in convincing yourself that you can and should exercise! Figure out what you WANT TO DO – let’s face it, not everyone is cut out for the gym (or for me, running!). Decide what you want to do to be active and go from there. Sure, some forms of exercise are more expensive than what may seem reasonable, but is it reasonable to do nothing? Set REASONABLE goals – We often set lofty goals for ourselves, which is great! A lot of the time however, when we fail at that goal we often get discouraged and give up. If this sounds like you with exercise (for example, you want to work out 4 days a week), start with a more achievable goal (say 2 times a week) and build from there. Write it into your schedule – Putting your exercise routine into your scheduler will hold you accountable. Luckily you won’t get fired if you don’t follow through, but set a plan in place to make up for your missed exercise appointment so that you can reach your goal(s) (for example, maybe you have a pre-designed 20 minute home bodyweight workout you can squeak in after dinner). Incorporate exercise into your family time – Can you convince someone in your family to ‘get their sweat on’ with you? Maybe you would rather go solo, but the busy parent might not have this option… so get your kids moving with you! Get out of your own way! – Don’t self-sabotage. I know it sounds harsh, but all I mean to say is that you should stop stopping yourself from achieving your goals! You might fall down, but you can get back up and push forward. I hope you have found this list helpful and it gets you at least one step closer to where you envision yourself being. As always, if there is ever a concern regarding an injury, whether current or from your past, feel free to contact us to set up an appointment with one of our rehab specialists so that they too can help you achieve your goals! Jordan Fortuna, Physiotherapist Jordan is a graduate of the University of Toronto Physiotherapy program and has since been practicing in orthopaedic settings. He has developed an interest in sports physiotherapy through his many years as an athlete, participating in baseball, golf, snowboarding, and more recently rock-climbing, cycling, and strength training. He has worked with a variety of clientele including athletes from disciplines such as competitive dancing, running, rock-climbing, and mixed-martial arts, as well as non-athletes of a wide age range and ability. Regardless of activity level, he is dedicated to improving mobility, optimizing function, and strengthening to help achieve your goals through the use of an individualized exercise prescription and manual therapy. He also has additional training in acupuncture and sports taping. Jordan is available for appointment on Tuesday, Thursdays and every other Saturday. You can book your appointment with him [here](https://bodyco.janeapp.com/#/staff_member/10). If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "xercise of the Week – The Scapular Retraction" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/exercise-of-the-week-the-scapular-retraction" markdown_url: "https://www.bodycotoronto.com/llms/blog/exercise-of-the-week-the-scapular-retraction" lastmod: "2015-09-16T16:08:00.000Z" --- THE SCAPULAR RETRACTION 25% of my business is dealing with shoulder pain. Almost 100% of those shoulders have a posture component, especially now with the time we spend on smart phones, computers and driving. In most people, the chest is tight pulling their shoulders forward. This causes the shoulder muscles to work from suboptimal positions and nerves and blood vessels to be compressed. The very first thing I do when rehabilitating a shoulder is to address positioning of the scapula (shoulder blade). Today Josh is demonstrating a scapular retraction. This is key in establishing good shoulder positioning and a stable base for strengthening. This exercise is ideal for clients experience shooting pain or numbness down the arm, individuals with unstable shoulders or anyone with poor posture. TO DO THIS EXERCISE CORRECTLY: 1. Stand in an athletic stance, chest upright and chin tucked in. 2. Use a resistance band at approximately waist height and pull back aiming your wrists towards your hips. 3. Keep your wrists in line with your forearms. Do not let them collapse inward. 4. Maintain length between your shoulders and your ears. DO NOT shrug your shoulders. 5. Most importantly, every time you pull back, imagine there is a $100 bill on your spine and the only way to catch it is to squeeze your shoulder blades together. For further information on shoulder strengthening, please feel free to talk with one of our therapists or book an appointment. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "How to Boost Performance with Heat Training While Avoiding Heat Stroke" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/exercising-in-the-heat" markdown_url: "https://www.bodycotoronto.com/llms/blog/exercising-in-the-heat" lastmod: "2023-07-10T13:52:00.000Z" --- The early days of summer have been nothing if not glorious by Canadian standards. Hot and sunny days have stretched into one another inviting us to linger longer outdoors. For many of our clients, the string of steamy days has also meant that regular workouts in the heat have become a reality. Since our summers tend to be short, Canadians are often not well adapted to exercising in the heat which can increase the stress of exercise on our bodies. How Does Your Body Adapt to the Heat? When we exercise in the heat, our core temperature is affected by three things; exercise itself, the ambient temperature and the humidity. As your core temperature rises so does your heart rate to send more blood to the skin and dissipate the heat from your body. This means that there is less available blood for your muscles, making them fatigue faster and less blood flow to power your circulatory system. (1) Both can result in a decrease in performance. Laboratory testing has shown declines in performance starting as early as 15 minutes into exertion and at temperatures as low as 21℃. (2) When temperature and humidity climb closer to our resting core temperature (37℃), body heat becomes harder to dissipate. This often coincides with sweat loss when we don’t take in adequate fluids. The result can be the very dangerous situation of heat stroke. What Does Heat Stroke Look Like? Heat stroke is a medical emergency that results from prolonged exposure to high temperatures combined with dehydration to increase core body temperature to 40℃. It has the potential to damage both your brain tissue and internal organs. Signs and symptoms of heat stroke include: Headache Dizziness Fainting Lack of Sweating Muscle cramping Red, hot but dry skin Increased heart rate Shallow breathing Confusion and disorientation Seizures Loss of consciousness If you or someone you know is experiencing symptoms of heat stroke, call 911, try to move out of the sun and cool the body temperature. (3) Benefits of Training in the Heat While it is clear that mismanaged heat training can be dangerous, when proper precautions are taken, there can actually be performance benefits to exercising in the heat. Like with all types of stress placed on the body, repeated exposures to heat can lead to adaptation and increased efficiency in higher temperatures. Training is hot conditions has been shown to have more performance adaptations than altitude training. These adaptations include increased cardiovascular capacity and an ability to work at higher intensities and longer durations. Studies have also shown a mental adaptation where athletes demonstrate improve psychological preparedness higher exertional efforts. (4) Need help building a progressive, heat safe exercise program? Want to know how to best fuel your body for improved workout performance? Our staff can help with specific functional strengthening program and individualized nutritional and supplement advice to help you reach your most audacious goals. Book an appointment today and start feeling the effects of a healthy burn. How Can You Exercise Safely in the Heat? If exercising in the heat is part of your reality, make sure you are doing it safely. Here are a few suggestions that will allow you to enjoy the adaptations of safe heat training without risking injury or illness. Keep it Short and Easy – limit both your duration and intensity as you start to workout in the heat. Move to the Beat of Your Heart – If you use heart rate as a training parameter, try working at a significantly lower heart rate than where you would normally train. Although setting a lower limit might make your workout feel easier than normal, it will allow for safe adaptation and before long you will be working at higher exertions. Keep the Water Flowing – It is important to replace the water your body is losing by drinking before, during and after your workout. You can also apply water to areas like your head, neck and skin to cool you and encourage heat dissipation. Get Salty – Normally water is sufficient for exercise sessions under 3 hours but in extreme heat you also lose electrolytes at a faster rate (have you ever noticed a salt ring on your clothes or hat?). Try adding a pinch of Himalayan salt to your water. It will help open sodium channels in your muscles and maintain better hydration. Whatever you do, avoid sugary energy drinks that will likely leave your gut hurting in their attempt to hydrate. Get Going Early or Stay Out Late – Choosing off hours mean you get the benefits of exercising outside but in less intense heat. It can be a great way to start your day or work off the stress of a busy day. Just be conscious to workout in safe, well lit areas and know that late night workouts have the potential to interfere with your sleep. Dress for Success – What you wear is pretty important when working out in the heat and sun. Aim for light colours that don’t absorb heat and fabrics that wick sweat away from the skin. Pick a light hat or visor that shades you face and layers you can easily strip away as the heat increases. Have an Exit Strategy – If you are going to expose yourself to stressful situations, make sure you have a plan in case your body does not react well. Run with a buddy who can help or let someone know where you will be and carry your phone in case you need to reach out for help. Happy and safe sweating! Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "The Expectant Mom Project" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/expectant-mom-project" markdown_url: "https://www.bodycotoronto.com/llms/blog/expectant-mom-project" lastmod: "2026-10-01T18:01:23.898Z" --- Well, the cat is out of the bag….or more aptly the bun is in the over. I have been poked, ultrasounded and prayed to the porcelain gods enough that it is now safe to share that bundle of joy #2 will be arriving next Spring. If you met me during my first pregnancy, and had the misfortune of being pregnant at the same time, you may not have liked me too much. I was the lucky person who literally had zero symptoms, carried my baby small and made pregnancy seem naively easy. Well, lightning rarely strikes twice and I can assure the younger sibling has paid me back in spades. No problem. I am a seasoned veteran right? I am already an expert mother (said no one ever), confident (a.k.a. terrified) and at long last I have my poop together (sorry I am the mother to a small toddler parrot and swearing will only come back to bite me in the ass….S#*@#%**!&…..butt). Wrong! I am new all over again and yearning to learn what did not sink in the first time. Despite the fact that this time around is definitely more physically taxing and I am juggling more than ever, I do know that I am better prepared handle this pregnancy. Between this pregnancy and my first, I have had the fortunate opportunity to cultivate relationships and collaborate with some of Toronto’s foremost pre and postnatal experts through my own passion for treating moms. They are the moms I try to emulate, the business women I strive to be and the passionate experts who encourage me to grow. In many cases they are all three. These women have become the kind of resources I wish I had known about during my first pregnancy and I intend to lean hard on their expertise as I work towards a healthy and balanced pregnancy. In my gratitude for their mentorship, friendship and collaboration, it occurred to me that this could be really valuable for moms beyond myself. Hence, The Expectant Mom Project was born. For the remainder of my pregnancy I will discuss aspects of healthy pregnancy with these amazing women from the perspective of an expectant mother. My hope is not only will this provide essential information to expectant parents but will also highlight some of the local businesses, services and products I have come to love and recommend daily to my patients. Whether this is your first or fourth pregnancy, the goal of this project is to make information that is not routinely prescribed or less frequently shared, accessible and practical. It is intended to be a collaboration and collection of the insider information I’ve been afforded as part of part of the pre and postnatal health community. Most importantly, it is designed to empower women with reliable and evidence-based information to make the most out of the unbelievable experience of giving life. Our contributors are an unparalleled group. Their information is fantastic. Please take this journey with me and take advantage of their expertise. Please note that this information does not and should not replace the medical advice of your physician or midwife. It is meant to add to that knowledge and allow you to explore your best version of pregnancy. You can follow The Expectant Mom Project on my blog, on our[facebook page](http://www.facebook.com/rpmphysiotherapy), on [Instagram](http://www.instagram.com/rpmphysio)and on Twitter. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "What Are You Ready to Leave Behind This Fall?" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/fall-mental-health-reset" markdown_url: "https://www.bodycotoronto.com/llms/blog/fall-mental-health-reset" lastmod: "2026-09-16T12:27:59.000Z" --- Five therapist-guided questions for a fall check-in Every fall, I see the same thing in my practice. Clients come in carrying a quiet pressure, to prove they are enough and to become someone new the moment the season turns. I can feel the shift as I see kids go back to school, the weather cooling and the days getting shorter. The fall can bring a return to routine, whether in work, school, or family responsibilities. For myself, it's often about finding a new rhythm again after a slower-paced summer. I understand that pull from both sides of the chair. My own experience with chronic health challenges taught me how quickly we can start working against our bodies instead of with them, and how much we carry that no one else can see. I have also observed how our mental health shifts seasonally, and because of this it can be important to find the time to pause and check in with ourselves. So before we talk about a reset, I want to slow it down. Fall has often felt like a time of transition and a return to a routine of work, school, and responsibilities. Our bodies also start to feel this shift, with the change in season, daylight, and cooler weather. And if there's a desire for a mental health reset, we first need to look at what we're carrying into the new season. Emotional baggage can drain us, and we can lose our resilience to deal with daily stressors. A new season should not bring the pressure of becoming a new person. It's as simple as checking in with yourself and considering what could help you feel lighter. ## Identifying the therapeutic focus From a therapeutic standpoint, I would begin by identifying the patterns and emotional burdens a client may be carrying into the new season. These areas can help guide reflection and create a clearer starting point for change: - Unresolved resentment - Old patterns - Perfectionism - Overcommitting - Difficult relationships - Issues with boundary setting ## Finding the therapeutic pace Pacing matters, especially for clients who are beginning to work on themselves. When someone is struggling with perfectionism or the pressure of "September productivity," I would slow the process down and invite reflection rather than judgment. Client's voice: "I feel like I need to make up for the summer. I have been comparing myself to others, and part of me feels I have to prove that I am enough." - Do I really need a completely new routine, new goals, or new habits? - What if the fall season is not about adding more? - What if it is about noticing what is no longer working? In therapy, I would begin by exploring perfectionism as more than a desire to do well. Often, perfectionism becomes an attempt to secure worth, belonging, or acceptance. ### 1. What am I trying to prove through perfectionism? A helpful starting point is to identify what the client may be trying to prove through perfectionism. This can show up in thoughts such as: - That I am successful in the eyes of others - That people think I am a good parent, partner, friend, or colleague - That I can do everything - That I have moved on from a relationship - That I don't have weaknesses or vulnerabilities Behind the need to prove ourselves, there is often a deeper question: am I motivated by what genuinely supports me, or by the pressure to appear perfect? When someone wants to feel better but feels stuck in how to get there, the work often begins by understanding their unmet needs. ### 2. If I were not focused on accomplishment, what would I need more of? Internal conflict can arise when the desire to be perfect competes with what the self actually needs. - Rest - Connection - Stability - Affection - Change - Adventure ## Noticing what drains your energy Once we begin identifying and meeting our needs, it is also important to look at the barriers that drain our energy, affect our inner dialogue, and influence the choices we make. These barriers may show up in areas such as: ### 3. If I took a step back to see where I put most of my energy, what is draining me? - People - Obligations - Work - Digital consumption - Environments where I look for belonging - Invisible labour that others don't see - Trying to keep everyone happy - Avoiding conflict and boundary setting ## Looking at avoidance with honesty To begin working with ourselves rather than against ourselves, we need to notice what we tend to avoid. This is often where the therapeutic process deepens. At this stage, I would support a client in reflecting more honestly on the fears, feelings, and patterns they may be protecting themselves from. ### 4. How am I shielding myself from failure, and what emotions do I avoid? - Grief - Anger - Vulnerability - Admitting that something isn't working - Confronting a relationship that doesn't serve me ## Redefining what "enough" means Managing our expectations of a reset begins with redefining what being enough looks like. After reflecting on what we need more of and what is draining us, the final step is to ask how we can create a more balanced and compassionate standard for ourselves. ### 5. If I wasn't focused on looking better and proving myself, what is enough? - What would enough work look like? - Enough productivity? - Enough socializing? - Enough achievement? - Enough parenting? - Enough self-improvement? ## Choosing one thing to leave behind The final takeaway is to choose one tangible thing to reflect on or begin changing. As you move into the fall season, consider identifying one pattern, expectation, or habit that you no longer want to carry with you. For example: - "I don't want to keep saying yes when I mean no." - "I don't want to measure my worth by productivity." - "I don't want to keep chasing relationships that don't feel mutual." I like to be honest and upfront with new and existing clients that working on ourselves is a process, and it will bring up some challenging feelings, such as discomfort with boundary setting, guilt when choosing to say no, and new growing pains as our existing relationships change. So this is a reminder that fall does not have to be a time of reinvention, but rather a return to us: our needs, our values, and the relationships that nourish us. If this reflection stirred something up, you don't have to sort through it on your own. I offer a complimentary 15-minute alignment call to talk through what you're carrying and whether working together feels right. [Book your alignment call with Paula →](https://bodyco.janeapp.com/#/staff_member/55) --- title: "Family Matters | Understanding the Importance of Family Dynamics in Therapeutic Healing" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/family-matters" markdown_url: "https://www.bodycotoronto.com/llms/blog/family-matters" lastmod: "2024-03-19T14:55:00.000Z" --- Throughout my time in practice, I have found many of my clients take a big sigh, when I ask “Describe your relationship to your parents.” Exhibiting hesitations and apprehensions to discuss family relationships in therapy is common. Here are some other factors that may make it challenging to talk about family problems in therapy: -  Guilt and Shame -  Fear of betrayal, placing blame or disloyalty to their parents or caregivers -  Cultural and societal expectations and beliefs -  Lack of emotional safety -  Fear of consequences and negative emotions Nevertheless, from a therapeutic standpoint understanding a client’s relationship to their parents/caregivers can inform us to better understand a client better. Here are some key insights gained from discussing family in therapy. 1. Understanding Attachment Styles Although the attachment theory has been around since the 1950’s it has recently become a popular tool for people to better understand their attachment style in current relationships. As these are influenced and shaped by early relationships to parents and caregivers, having this information helps a therapist guide therapeutic interventions and strategies. 2. Identifying Behavioural Patterns Learning more about a client relationship to their family of origin allows for insight on behaviours, patterns and dynamics influenced by parents and caregivers. This information is helpful for therapists to aid clients in modifying unhelpful behaviours and patterns. 3. Addressing Self- Esteem Our perception of our selves and our self worth is informed and shaped by how we were raised and what kind of parenting style we were raised by. Self -esteem is one of the most important things to work on in therapy and understanding the core issues related to self-esteem and self- worth issues provide direction and clarity. 4. Cultural Sensitivity Often a client’s worldview is informed by the culture, belief systems and contextual factors by which they were raised. This allows a therapist to provide culturally sensitive and effective interventions. 5. Trauma Resolution Childhood trauma can stem from parent-child relationships, and understanding these experiences is essential. Unresolved traumatic issues impact mental heath and confronting them is key. In therapy, countertransference can arise. Therefore, understanding a client's relationship with their parents or caregivers enables therapists to recognize and address projected emotions more effectively. In summary, as difficult and burdensome it can feel to talk about family in therapy it is a fundamental to effective therapy and client understanding. This allows for a comprehensive view of a clients psychological and emotional landscape that allows a therapist to tailor interventions, address specific issues related to parents and to work collaboratively to effective progress and growth. ## Paula Fernandez , Registered Social Worker Paula is a warm and approachable Registered Social Worker and Psychotherapist who treats her clients like human beings and not patients. Originally from Mexico, Paula takes a very integrated approach and believes our bodies hold the wisdom to help us heal. Paula is enthusiastic about therapy and personal growth, and strongly advocates for her clients to live the life that they want to live. Paula obtained a Social Service Worker diploma from Humber College and a Bachelor of Social Work (honours) from York University. Paula started her career in Social Work in 2003, and participated in organizational work supporting women against violence, refugees, and members from marginalized populations, focusing on immigration settlement and outreach. Paula is available for both virtual (Ontario residents only) and in-person appointments. --- title: "Family Wellness and Osteopathy: A Holistic Approach to Health" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/family-osteopathy" markdown_url: "https://www.bodycotoronto.com/llms/blog/family-osteopathy" lastmod: "2024-12-18T22:46:00.000Z" --- In a world where busy schedules and modern stressors often take a toll on our health, it’s more important than ever to have a healthcare approach that addresses the needs of the whole family. Osteopathy, with its gentle and non-invasive techniques, offers a unique way to support wellness across all ages—newborns to grandparents. By focusing on the body’s natural ability to heal, osteopathy provides tailored care that brings balance and harmony to every family member. Let’s explore how osteopathy benefits each stage of life and why it’s an invaluable addition to your family’s wellness routine. For Newborns and Babies: Gentle Beginnings The birth process, while natural, can be a challenging experience for newborns. Compression during delivery may lead to tension in the head, neck, or body, affecting a baby’s comfort and development. Parents often notice their babies are calmer, feed better, and sleep more soundly after osteopathic treatment. Common Conditions Osteopathy Addresses in Babies: - Colic and Reflux: Gentle cranial techniques can help soothe the digestive system and reduce discomfort. - Sleep Issues: Releasing tension in the cranial and spinal areas promotes better sleep patterns. - Torticollis and Head Shape Asymmetry: Osteopathy can encourage proper neck mobility and skull symmetry. For Toddlers and Young Children: Supporting Growth As children grow, they face new physical and developmental challenges. Whether they’re learning to crawl, walk, or explore their environment, their musculoskeletal system needs to be in balance to support healthy development. Osteopathy also supports posture and spinal alignment, which is crucial as kids begin school and spend more time sitting. How Osteopathy Helps Kids: - Encourages proper motor development and coordination. - Addresses imbalances caused by injuries or rapid growth. - Alleviates discomfort from common conditions like ear infections or growing pains For Teens: Navigating Growth Spurts and Stress Adolescence is a time of rapid physical, emotional, and social changes. Teens may experience growing pains, sports injuries, or stress from academic and extracurricular demands. By addressing these challenges, osteopathy helps teens stay active, healthy, and focused. Osteopathic Benefits for Teens: - Managing Growing Pains: Gentle techniques alleviate tension caused by rapid growth. - Sports Injuries: Manual therapy can help with recovery and prevent re-injury. - Stress Relief: By promoting relaxation, osteopathy can reduce the physical impact of stress on the body. For Parents: Relief from Daily Strain Parents often juggle work, childcare, and household responsibilities, which can lead to physical and emotional strain. Common complaints include back pain, tension headaches, and postural issues from holding babies or sitting at desks for long periods. Osteopathy offers a personalized approach, helping parents feel energized and pain-free so they can focus on their families. How Osteopathy Supports Parents: - Postural Realignment: Relief from the aches and pains of poor posture or repetitive strain. - Stress Management: Techniques to release tension and promote relaxation. - Postpartum Care: Helping mothers recover from the physical changes of pregnancy and childbirth. For Grandparents: Aging Gracefully As we age, maintaining mobility and managing chronic conditions become key to staying active and independent. Osteopathy can be a powerful tool for older adults, promoting both comfort and quality of life. Osteopathy helps seniors stay connected to the activities and people they love. Benefits for Seniors: - Arthritis Relief: Gentle manipulations improve joint function and reduce pain. - Improved Mobility: Techniques to release stiffness and enhance range of motion. - Balance Support: Addressing vestibular and musculoskeletal issues to prevent falls. Why Osteopathy is Perfect for Families What sets osteopathy apart is its ability to adapt to each individual’s unique needs. Whether treating an infant with colic, a teen recovering from a sports injury, or a grandparent managing arthritis, osteopathy focuses on restoring balance and promoting the body’s natural ability to heal. Benefits of Osteopathy for Families: - Holistic Care: Osteopathy considers the entire body, not just symptoms, ensuring comprehensive treatment. - Non-Invasive Approach: Gentle techniques make it safe for all ages, including newborns. - Preventative Care: Regular osteopathic check-ups can catch potential issues early, preventing discomfort and long-term problems. Creating a Family Wellness Routine Incorporating osteopathy into your family’s routine can be as simple as scheduling periodic check-ups or seeking treatment when issues arise. Many families find that osteopathy not only helps with specific concerns but also fosters a sense of overall well-being. A holistic, hands-on approach could be the key to keeping your loved ones happy, healthy, and thriving. Andrew is a holistic health professional with extensive training in Osteopathy and Massage Therapy, complemented by a Bachelor's degree in Kinesiology from the University of Toronto. During his time at U of T, he excelled as a varsity football athlete and served as a student athletic therapist, working closely with the men's varsity basketball and volleyball teams. This experience ignited his deep-seated passion for sports medicine, physical therapy, and a comprehensive understanding of the human body. As a former varsity athlete, Andrew has a profound appreciation for the critical role that movement plays in daily wellness. He advocates for a holistic treatment approach aimed at restoring functional movement throughout the body. His inclusive practice caters to individuals of all ages and backgrounds, from newborns to the elderly, helping them regain balance in their bodies and achieve their health objectives. Andrew specializes in managing acute and chronic conditions, and traumas, with a particular focus on head and neck ailments. He has also received specialized training in paediatric assessment and treatment, cranial nerve mobilization, pelvic health, post-concussion issues, and advanced ears, eyes, nose, throat techniques and management. During his osteopathic training, Andrew conducted a research thesis titled "The Effect of Osteopathic Treatment of the Cranio-Facial Region on Nasal Patency." His research explored the impact of osteopathic cranial treatment on nasal breathing, uniquely positioning him to address and educate on breathing disorders of various origins. --- title: "Fertility & Pregnancy Perks: Discover How Acupuncture Can Make a Difference" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/fertility-pregnancy-acupuncture" markdown_url: "https://www.bodycotoronto.com/llms/blog/fertility-pregnancy-acupuncture" lastmod: "2025-07-09T18:43:27.000Z" --- As a naturopathic doctor, I've seen firsthand how acupuncture can be a game-changer for those on the journey to conceive and maintain a healthy pregnancy. This practice, rooted in Traditional Chinese Medicine (TCM), offers more than just relaxation—it can profoundly impact fertility and support a smooth pregnancy. Let’s explore how acupuncture works its magic in the preconception phase and how it can safely tackle common pregnancy concerns. ### Boosting Fertility with Acupuncture In Traditional Chinese Medicine (TCM), fertility is closely tied to the balance of Yin and Yang, much like the balance of estrogen and progesterone in Western medicine. Specific points are selected during each phase of your menstrual cycle to support fertility. Here’s how acupuncture helps harmonize these vital energies to support your fertility journey: - Balancing Yin and Yang: Just as estrogen and progesterone fluctuate throughout your menstrual cycle, TCM views fertility as a balance between Yin and Yang. Yin represents cooling, nourishing energy, while Yang is warming and invigorating. Acupuncture helps to harmonize these forces during each phase of your menstrual cycle, ensuring that your body is in the optimal state for conception. - Nourishing TCM Blood: In TCM, "Blood" isn’t just about circulation—it’s also about nourishment and vitality. Adequate Blood is essential for a healthy reproductive system, as it supports the growth of a healthy uterine lining and enhances egg quality. Acupuncture stimulates points that improve Blood flow, helping to nourish and prepare your uterus for a potential pregnancy. - Enhancing Uterine Lining and Ovulation: A well-nourished uterine lining is crucial for embryo implantation. Acupuncture enhances blood circulation to the uterus, promoting a thicker, more receptive lining. It also supports regular ovulation by helping to regulate hormonal balance and reduce stress, which is often intertwined with your menstrual cycle. In essence, acupuncture works to create a balanced, fertile environment in your body, improving your chances of conception and a healthy pregnancy. ### Common Pregnancy Concerns and How Acupuncture Helps Acupuncture has been increasingly recognized for its ability to address various pregnancy- related concerns effectively. Here’s how it can support you during this important time, backed by research: - Morning Sickness: Acupuncture is has been shown to reducing nausea and vomiting associated with morning sickness, especially in the first trimester. - Back Pain and Headaches: As your body adjusts to pregnancy, back pain and headaches can be common. Research has shown acupuncture can be effective in relieving pregnancy-related back pain, and help reduce the frequency and intensity of headaches during pregnancy. - Stress and Anxiety: Managing stress is crucial for a healthy pregnancy, and acupuncture can play a significant role. Acupuncture can reduce stress and anxiety levels in pregnant women, improving overall emotional well-being. - Labour Preparation: Acupuncture can also be beneficial as you approach labour. Research suggests that acupuncture may help prepare the body for labour by promoting cervical ripening and reducing the need for medical interventions. Acupuncture: A Safe and Complementary Approach During Pregnancy Acupuncture is a gentle and non-invasive therapy that’s widely recognized as safe throughout pregnancy. Its fine needles stimulate specific points without risk to you or your baby. Acupuncture also does not interfere with any medications or supplements you might be taking, making it a compatible addition to your prenatal care. Acupuncture is more than just a relaxing treatment—it’s a powerful tool for enhancing fertility and supporting a healthy pregnancy. As a naturopathic doctor, I’ve seen how it can make a real difference for my patients, and I’m excited to help you explore its benefits. If you’re considering acupuncture for fertility or pregnancy support, book a free discovery call today for more information! Together, we can develop a personalized approach to support your journey and ensure you’re feeling your best every step of the way! As a naturopathic doctor, Dr. Margot focuses her practice on helping families optimize their health and show up feeling their best each day. She enjoys helping couples throughout their pregnancy journey and beyond. She is currently accepting new adult and paediatric patients at Body Co. For more information on her practice style, additional readings and more, head over to her website at [www.doctormargotnd.com](http://www.doctormargotnd.com) or follow her on social media @doctormargotnd. --- title: "Fighting Colds Naturally" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/fighting-colds-naturally" markdown_url: "https://www.bodycotoronto.com/llms/blog/fighting-colds-naturally" lastmod: "2019-12-12T01:20:00.000Z" --- The end of the year signifies so many things: holidays, winter sports, family time and in a lot of cases: cold season! Colds are typically harmless infections, which present with runny nose, sneezing, cough and sore throat – most healthy immune systems can fight these infections off on their own. That being said, a cold can be a huge inconvenience and ruin a vacation by being out of commission for a few days. This article will describe a few ways you can help yourself get through cold season easier. Prevention is Key Prevention involves a few main focuses, including simple lifestyle modification as well as building a robust immune system. We’ll discuss the immune system shortly, but first, lets think about simple things we can do to avoid the cold altogether. Hand Washing: most of the time colds are spread through contact, so when you’re out and about washing your hands is important. Simple soap and warm water do the trick. Avoid touching everything: that’s not to say don’t touch anything, but when its cold season, be more mindful of what your hands touch, and what you put in your mouth. Research has indicated people who touch their faces LESS during cold season get the cold less often, which goes to show how contact is associated with the incidence of the common cold. A Healthy Immune System A healthy immune system is paramount in avoiding the cold and fighting one off. A healthy immune system is one which can turn on quickly when needed but most importantly mount a significant attack against the invading virus to kill it off quickly. Our immune system requires proper nutrition and properly managed stress responses to work effectively. In working with diet and nutrition as well as working on how stress affects your body, we can strive to build the immune system up so it’s ready to fight anything! What If I Get a Cold? Remember, a cold is a simple viral infection. Generally, we consider them self-limiting which means our body will deal with the infection on its own. People who are very young, very old or immune compromised tend to require special attention to fighting off infections; if you fall into this category please seek individualized medical advice. Infection Fighters Infections fighters are vitamins, minerals and other supplements which help “kill” viruses (or other pathogens) naturally. How do they work? None of these things target the virus directly, they work indirectly, by activating the immune system is specific ways. Think about Vitamin C for example: vitamin C doesn’t find the virus and kill it itself, the way it works is by increasing the immune cells which would then go find the virus and kill it. Same is for every herb or other nutrient you may consider for immune killing. Depending on the type of infection you have, there are a wide range of supplements proven to be effective. Consult with a Naturopath to find the best ones for you, as some can be more indicated, and others can be dangerous if combined with the wrong medications. Detoxification Detoxification is the process of getting junk out of your system. Detox as a combined effort between your skin, breathing, liver, kidney and intestine, all targeting toxins and ‘waste-products’ throughout your body. Detox is important, especially during the fighting of an infection. While our immune system is killing viruses (or other infections), it’s imperative our body can cleanse itself. Once again, there are many natural ways to promote detoxification, including lifestyle modification and supplements. Some simple activities help with detox, including exercise, vegetable consumption, proper hydration, massage and regular bathroom habits (urine and bowel movements). Supplements (vitamins, minerals, herbs) can be used in conjunction to help the organs of detoxification (liver, kidney etc); once again please book in with your naturopath to learn more. Why Focus on Fighting A Cold When Your Body Will Fight It On It’s Own? This is an important discussion. Firstly, it’s important you do get colds from time to time, it builds memory into your immune system and a healthy immune system is one that gets tested from time to time. If you’re concerned with lost time (can’t afford to call in sick, don’t want to ruin your vacation), then focusing on cold prevention is important. You may also have someone in the house whose system isn’t as well equipped to fight an infection, which means your ability to fight it off quicker may be important. And at the end of the day, who wants to be feeling sick for longer than they need to! For more information, book in for a free consult to learn if boosting your immune system would be good for you. Dr. Johann de Chickera Dr. Johann completed his 4-year degree at the Canadian College of Naturopathic Medicine, in Toronto. His clinical focus lies in chronic disease, such as those related to the Gastrointestinal, Endocrine, and Immune Systems. Johann joined Body Co. in 2019, with enthusiasm and desire to joint a forward thinking, integrity driven and results-based multi-disciplinary clinic. Having worked alongside physiotherapists, massage therapists, osteopaths and other health care providers, he is confident he will complement the current providers and help maximize new and existing patients’ overall care. His approach to medicine relies on working with the patient to come up with a feasible, multi-factorial approach that addresses all complaints at once. He employs a strong background in diagnostic medicine and human physiology and pathology to diagnose and treat. His treatment involve a combination of nutritional counselling, botanical medicine, eastern medicine (acupuncture), nutraceutical supplementation and hands on physical medicine. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Fit for Golf Workshop" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/fit-for-golf-workshop" markdown_url: "https://www.bodycotoronto.com/llms/blog/fit-for-golf-workshop" lastmod: "2015-03-11T00:25:00.000Z" --- Do you want to increase your power while decreasing your score on the golf course this year? Join us on March 29th at 12pm for a 90 minute Fit for Golf workshop. We will address your mechanics at each stage of the golf swing and provide you with the key exercises required to improve your flexibility, torque and strength. Cost of registration is $30 and space is limited. Reserve your spot at 416-572-0479 or physiotherapy@rpmstudio.ca. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Fix Your Golf Game With These 5 Tips" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/fix-your-golf-game-with-these-5-tips" markdown_url: "https://www.bodycotoronto.com/llms/blog/fix-your-golf-game-with-these-5-tips" lastmod: "2017-06-14T16:18:00.000Z" --- If I’ve learned anything from working with athletes for the last 15 years it is that they are passionate by nature. The golfers that make up my practice rank among the most enthusiastic of that group and often engage in “I-must-be-ready-by-this-date” style rehab. The problem with golf in Southern Ontario, is that unless you are fortunate enough to travel often, it is not something that most recreational athletes can play or chose to train for 12 months of the year. The result is that when the nice weather arrives and the golf greens thaw, I see a lot of overuse injuries. In their enthusiasm for the game, many golfers forget that it demands muscles and movements that they might not use otherwise. If those muscles have not been engaged in a sport specific manner and suddenly you are playing four straight hours of golf, you are likely to put yourself at risk for injury. With Canadian golf season being tragically short, wouldn’t it be wise to prepare a little and enjoy it as much as possible? If you would like to maximize your time on the course and probably improve your handicap, here are my top five tips for getting ready for golf season. Get to the Core of your Swing Your core muscles (deep abdominals, back extensors, pelvic floor and diaphragm) are your centre of power when it comes to an effective swing. Having a strong core not only protects your back from rotational injury, it also helps you generate more force to drive the ball and stabilizes your body for improved precision and accuracy. If you want to out drive the competition, you need to be consistently working on strengthening your core. Stretch it Out Some people treat golf more as a hobby than a sport. The problem with that mentality is that they forget key components of sporting success like stretching. Dynamic stretching of the shoulders, back and hips before a game keeps your limber and allows you full range of motion when you play. Static stretching before you hit the clubhouse, reduces the stress of activity and helps to keep your muscle fibers in good alignment. Here our physiotherapist, Jordan Fortuna, demonstrates a hip flexor stretch. Note he keeps his forward knee directly above his ankle and adds a forward pelvic tilt until stretch is felt through the front of the hip. Train like a Pro Adding some sport specific strengthening to your off season routine can do wonders for your handicap. While generalized strengthening is still helpful, you will improve more from movements that mimic what you will do on the course. Engage in a walking program to keep your cardiovascular fitness up to walk the course or try a rotational hip and gluteal exercise to strengthen your swing. Train with a Pro Taking a warm up lesson with a golf pro is a great idea early in the season. When you aren’t playing year round, it is easy for your mechanics to change. That can be hard to correct and evaluate on your own. Making the investment in a critical appraisal of your mechanics and some expert correction can set the stage for a successful season and eliminate the poor mechanics that might otherwise lead to injury. Get Treated by a Pro I always advocate for preventative medicine. I’m happy to help you out when you are sore but it is easier to know your weaknesses and strengths before you start so you can establish a more focused training plan. A quick tune up with your local physiotherapist or massage therapists can identify which exercises will have the most impact on your handicap as well as help you stretch out the muscles and joints that are already tight and could hinder your game. Happy Golfing! Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Please Welcome Our Newest Team Member – Florence" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/florence-bowen" markdown_url: "https://www.bodycotoronto.com/llms/blog/florence-bowen" lastmod: "2018-01-31T16:41:00.000Z" --- It is with much excitement that we welcome Florence Bowen to the RPM Physiotherapy Team. Florence was first introduced to alternative therapeutic modalities in her teens, as a dancer and competitive athlete. After high school, Florence furthered her dance training and obtained her Honors Bachelor of Science in Kinesiology from McMaster University. Teaming up with the artistic director of the McMaster University contemporary dance company, she developed introductory dance classes for children and teens across Hamilton. Inspired to further her teaching skill-set, she obtained her yoga teacher certification in Hatha yoga. Florence teaches across the city and combines her knowledge of human kinetics, dance, strength and conditioning, and yoga. Teaching movement to pre and postnatal women, and coaching as a birth doula, she gained a unique perspective into the supportive systems available to new and expecting mothers. Florence has an affinity for the holistic approach to women’s care. She is passionate about the assimilation of progressive knowledge to educate and empower women at any stage of life including: pre-conception, pregnancy and recovery after birth. Most recently, Florence completed her five years of study at the Canadian College of Osteopathy in Toronto. As a manual therapist, she believes in having her patients actively participate in their healing. She currently is working to complete her thesis which will examine how osteopathic treatment effects diastasis-recti abdominus in postnatal women. Florence will be available on Thursday afternoons and evenings beginning February 15th, 2018. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Meet the Team: Florence Bowen, Osteopathic Candidate" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/florence-bowen-osteopathic-candidate" markdown_url: "https://www.bodycotoronto.com/llms/blog/florence-bowen-osteopathic-candidate" lastmod: "2019-04-16T18:18:00.000Z" --- Florence is one of the warmest people I have had the pleasure of working with as a health professional. She is not boastful so she likely won’t recognize that she is quickly becoming one of the leading experts on diastasis recti (abdominal separation). She is also absolutely gifted in translating movement into treatment though she won’t brag about that either. Here is what she will tell you: (Spoiler alert: my favourite is that she is a badass hockey player who loves to flaunt a pretend Boston accent) 1. What led you to your particular field? As I child I played numerous competitive sports and as a teenager I committed myself to extensive dance training. I have always been very fortunate to have teachers who inspire me and encourage me to think outside the box. My dance teacher in high-school, Ms. Marsh, was very enthusiastic to share alternative modalities to compliment our dance training. As a young teen, I learned about, yoga, pilates, meditation, Alexander technique, reflexology, Acupuncture, Feldenkrais technique and Rolfing. I owe most of my choice to pursue an alternative health modality to this early exposure. I knew in my teens, that alternative health modalities resonated with me more than traditional approaches. During my time at McMaster University, I crossed paths with another inspirational teacher, Andy Shmaltz. During my final year at Mac, he taught the Kinesiology Functional Anatomy course while he was completing his thesis in Osteopathy diploma, just as I am now. I was completely in awe of his knowledge of anatomy and his holistic approach to treating somatic. I was sold. 2. What are you passionate about in your work? If you catch me in conversation around the clinic, I am most likely getting really worked up about anything women’s health related. Most recently I have been very focused on diastasis-recti, the condition of “over-stretched” abdominal muscles during pregnancy and the postnatal period. I am a huge advocate for women’s health and want to promote the sharing of knowledge to empower women during some of their most vulnerable stages of life. The other half of my heart, belongs to the paediatric population, I really enjoy working with infants and babies. First, to offer relief to any discomforts the little ones may have. Second, to support new mothers as they encounter new challenges with their little ones. 3. How does your practice relate to how you live personally? I really am a common day hippie and I function best when I practice what I preach. I am grateful that my chosen field encourages me to be the most authentic hippie version of myself everyday. I try to bring balance and variety to my everyday, with small choices like eating lots of raw veggies, running, practicing yoga, dancing around my living room, lifting weights, meditating, sleeping for 8 hours (most nights – mind you, I do not have any babies or children, mad respect to all of you! ) and seeking out body work for myself when I need it. 4. Do you have anything exciting to share on the horizon (i.e. a project you are working on, a new treatment you are introducing, a workshop you would love to share)? I have been in isolation working on my thesis: ” The effects of global osteopathic treatment on diastasis-recti in postnatal women” for the past eight-months. I am excited to report that the first draft will be done this June, and I will defend my thesis in November 2019! It has been a long time coming and I am looking forward to discussing my findings, in the hopes of benefiting more women. I will be co-hosting a workshop at Fuel Roncesvalles April 29th @ 8pm with the fabulously intelligent and inspiring: Jen Hunter, Andrea Desgroseilliers and Stephanie Sibbio. Registration and attendance is free! We will be covering everything postnatal related and providing a guide towards a safe recovery during the postnatal period. This workshop contains lots of juicy information and is super beneficial for anyone thinking about pregnancy, currently pregnant or have already given birth. 5. When you are not at Body Co, you are most likely……..? Writing my thesis, listening to wellness podcasts or teaching! I teach a number of barre, yoga and pilates style classes across the city. I also have the privilege of teaching new moms how to safely and effective restore their core during their first weeks back to exercise. 6. Please share 2-5 things about yourself that others might now know and find interesting I am 1 of 6 children. Yes the same parents, and no we are not really religious. I am the second oldest, the oldest girl of 4 girls and 2 boys. I played competitive ice hockey throughout elementary and high school. I was the smallest defence-woman for the majority of my hockey career and I was captain on my two of my teams. My father is from Boston, MA, I am obsessed with the Boston accent and often pretend I have one. I am the fourth Florence in my family. My mother, grandmother, great-grandmother and I share the same name.Four is my favourite number If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Know What’s in Your Food: A Nutritionist’s Guide to Reading Food Labels (Part 1)" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/food-labels" markdown_url: "https://www.bodycotoronto.com/llms/blog/food-labels" lastmod: "2018-10-16T16:25:00.000Z" --- Reading Labels – The Top 10 Worst Ingredients (Part 1) One of the things I always recommend to my clients is to read labels but what does that mean? It’s one thing to read the labels of the food you’re buying, it’s another thing entirely to decipher what those labels are telling you. I figured I would help everyone out by giving some basic ingredients to always look out for. These are the first 5 of the top 10 ingredients you should avoid at all costs when purchasing food. Artificial Sweeteners Artificial sweeteners like Aspartame, Acesulfame Potassium, Sucralose (Splenda) and Saccharin, are some of the most toxic substances found in processed food. These are in foods that claim to be “sugar” and “fat” free. Experiments have shown that additives that taste sweet enhance your appetite and artificial sugars have been proven to lead to even greater weight gain than actual sugar! Yikes! But that’s not even the worst of it. Aspartame is a neurotoxin that actually attacks the cells of your brain, and creates a toxic cellular overstimulation. Other research has shown that Sucalose (Splenda) destroys your beneficial gut flora, alters your gut barrier function and inactivates digestive enzymes, meaning that the healthy food your consuming isn’t being broken down and digested properly. High Fructose Corn Syrup (HFCS) Research has shown that the standard american/canadian diet contains more calories from HFCS than any other food source. HFCS increases your fat storing hormones and drives people to overeat and gain weight, especially around the belly area. Again this sugar source triggers your brain to crave and binge eat more sweet things. The most popular foods that contain HFCS are: crackers, sauces and condiments (ketchup, relish, steak sauce, etc), lunch meat, canned fruit, candy, soda pop, salad dressings, canned soups and tomatoes, bread, flavoured yogurt, cereal, granola bars, chips, cookies, baked goods, energy drinks, jam and jelly, and ice cream. If that seems like a long list, it is. HFCS is hiding in almost every processed food. Buyer beware. Artificial Trans Fats Artificial Trans fats occur when hydrogen is added to a vegetable oil, turning it into a solid. Trans fats are often found in processed foods because they improve the taste and help the food stay shelf stable longer. The good news is that Canada has finally banned the use of trans fats. The bad news is that retailers have 2 years to sell the products they already have that contain them. This means it’ll be 3 years before we no longer seem them in the grocery store. These fats raised LDL (bad) cholesterol while lowering HDL (good) cholesterol. They also clog your arteries, increasing the risk of heart attack. The main rule, when it comes to trans fats, is to avoid anything that contains “hydrogenated” or “partially hydrogenated” oils. Vegetable Oils Vegetables oils are often used in baked goods and fried foods. The worst ones to watch out for are vegetables oil, corn oil, soybean oil, palm oil, and canola oil. When cooked they become hydrogenated oils and therefore trans fats. See above if you need to be reminded about the dangers and negative effects of trans fats and hydrogenated oils. MSG Monosodium Glutamate (MSG) is a “flavour enhancer” found in processed foods. Glutamates are naturally occurring in some foods, like meat and cheese, but MSG is a Frankenstein version that has been shown to seriously screw with brain chemistry. Many people now a days are sensitive to MSG and experience symptoms such as headaches, rapid heartbeat, and nausea and vomiting. MSG is often found in Asian cuisines because of the sauces they use. Other sources include cookies and crackers, condiments and sauces, cured and smoked meats and sausages, soups and soup mixes, and potato chips. Are you noticing a pattern in the foods that should be avoided? Processed foods are the most common sources of the most harmful ingredients we consume. Stay tuned for Part 2 where I’ll finish off this list. Crystal McIntyre, Certified Holistic Nutritionist / Certified Iridologist Crystal believes that proper nutrition is an important factor in overall health. She uses a holistic approach to promote a balanced lifestyle based on the individual. Holistic health encompasses not only the body’s physical needs but also mental, emotional and spiritual needs as well. Crystal loves to travel and spends her spare time working on her art health blog, Artfully Healthy! If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Know What’s in Your Food: A Nutritionist’s Guide to Reading Food Labels (Part 2)" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/food-labels-part-2" markdown_url: "https://www.bodycotoronto.com/llms/blog/food-labels-part-2" lastmod: "2018-11-18T16:11:00.000Z" --- A few weeks ago I gave you the first 5 things to look out for in foods. Today we finish off that list. Artificial Flavours Artificial Flavours, not really a word you want to see listed on the ingredients list. Natural flavours are made from “food” sources and then processed into oblivion. But artificial flavours are made from non food sources, like petroleum…Yum. The worst artificial flavours are acesulfame potassium and sodium benzoate. Artificial flavours have been known to cause brain tumours, cancer, seizures, depression, anxiety attacks, high blood pressure and kidney problems. Artificial flavours are found in everything including cosmetics. So be careful. https://www.atsdr.cdc.gov/substances/toxsubstance.asp?toxid=240 https://www.ncbi.nlm.nih.gov/pubmed/6420251 Artificial Colours Artificial Colours are one of the most dangerous additives found in our food and every day products. It seems impossible that something that adds beauty to a product, like colour does, could be so toxic to us. Yellow 5, Yellow 6 and Red 40 are the most commonly used and are known to cause hypersensitivity (allergic like) reactions and trigger hyperactivity in children as well. Just like artificial flavours, artificial colours are found in a variety of processed foods as well as cosmetics. Preservatives Preservatives are considered “slow poisons” increasing the risk of disease and premature death. Natural ways of preserving food can be done by boiling, freezing, pasteurizing, dehydrating, smoking, or pickling. Artificial ways of preserving food can be done by nuclear radiation and synthetic chemicals. If a food has a long shelf life it’s packed full of preservatives. http://medind.nic.in/jal/t09/i4/jalt09i4p419.pdf Sulfates, Nitrates and Nitrites These are technically preservatives but they deserve their own category because of how common they are in foods and the effects they have on your body. Sulfates have become more well known because they are found in wine and dried fruit. They have been shown to cause headaches, heart palpitations, allergies and even cancer. Nitrates are used to cure meats, like bacon, lunch meat and sausages, and are actually naturally occurring. The problem is that your body can convert the nitrates into nitrites. It is this conversation and the reactions it has in the body that create cancer causing chemicals. These chemicals are believed to cause colon and stomach cancer. http://www.ijsrp.org/research-paper-0415/ijsrp-p4014.pdf https://www.des.nh.gov/organization/commissioner/pip/factsheets/ard/documents/ard-ehp-16.pdf White – Flour, Rice, Pasta, Bread When a whole grain is refined, most of its nutrients are sucked out in an effort to extend its shelf life. The reason whole grains are better for you is because they contain the bran and the germ. When the grain is refined these are removed and therefore so is all the fibre, vitamins and minerals. Ever wonder why breads have to tell you they are fortified with riboflavin and other vitamins and minerals? It’s because they’ve been added back in after processing. Without the fibre and other nutrients, these grains are very easily digestible, which may seem like a good thing, but when carbohydrates are digested too quickly they send your blood sugar and insulin through the roof, which can lead to all sorts of problems, the most known being Type 2 diabetes. When it comes to these foods, always make sure to read the label. Even things that appear to be “brown” can still be made from refined grains. So where do you go from here? It probably seems like you can’t eat anything. If that’s how you’re feeling, don’t dismay. There is still a whole section of the grocery store you can shop in, the outer edges. Of course, just like in life, we can’t live on the edge forever. We all need to venture into the aisles. So after all this what’s my advice? Read the label and if you don’t know what a word is, it probably isn’t a whole food. Better yet, google it yourself and read up about it. As I always say, knowledge is power. Crystal McIntyre, Certified Holistic Nutritionist / Certified Iridologist Crystal believes that proper nutrition is an important factor in overall health. She uses a holistic approach to promote a balanced lifestyle based on the individual. Holistic health encompasses not only the body’s physical needs but also mental, emotional and spiritual needs as well. Crystal loves to travel and spends her spare time working on her art health blog, Artfully Healthy! If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Is Gardening Your Sport?" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/gardening" markdown_url: "https://www.bodycotoronto.com/llms/blog/gardening" lastmod: "2021-04-29T20:49:00.000Z" --- Is gardening your sport? I really enjoy gardening. Full stop. For many personal reasons, it is an activity that I thoroughly enjoy and is a common topic of discussion with clients at Body Co (especially at this time of year!). Despite all of the joy that gardening brings to each individual, I am acutely aware of the challenges that are faced by others. Tis’ the season for me to hear the common concerns regarding an exacerbation of back pain, knee pain, hip pain, shoulder pain… you catch my drift. Gardening is a full body sport, you vs the squirrels! Whether you are simply tending to some weeds and flowers, or shovelling loads of dirt around, your entire body will get involved. So how can you catch some vitamin D, provide some necessary TLC to your garden, and manage your previous injuries/limit the onset of new ones? I’ve dug deep to provide you with my top tips below… 1. Create a gardening schedule: don’t try to get the garden ‘ready‘ in one day. The larger the garden, the more time you will need. Not everyone is equipped to complete manual labour tasks all day, or all weekend. Know your limits, and stay within it. 2. Plan rest breaks throughout your working time: this goes hand-in-hand with the above concept. Your body needs time between days to recover from the physical activity it endures (some more than others), but it also needs shorter rest breaks during the event if you intend to work for an extended period of time. • What can you do on your rest breaks?: sit down, hydrate, have a snack, move in any other way compared to what you were doing while gardening 3. Hydration, caloric intake, and sun protection: this area is not my expertise, but I think it is clear that we need to take care of our bodies and fuel them properly for ALL activities, not only to minimize fatigue onset but to also minimize the risk of injury as a result. 4. Learn and apply correct lifting techniques: YES, there are ways to move and lift that are more efficient and may reduce stress/strain on some areas of your body. Depending on your own pain or area of injury, you may need to modify these positions as well as the load you place on your body in these positions in order to manage your gardening efforts. HOWEVER, I am a firm believer that small and controlled doses of load in less-optimal positions, at a low enough frequency, can be a great way to develop resilience in some areas of your body (think about those last 2 repetitions of an exercise where you lose your form just a bit). Too much of anything is usually not good, but too much to me is most definitely different than too much to you. 5. Try to complete the same task in different body positions: it is usually easy for your health care provider to find at least one or two alternative movements or positions to assist you with the task that irritates you most. Task modifications can be helpful in allowing you to minimize your pain while gardening. On top of this, introducing new movements to your gardening repertoire can assist with utilizing more of your muscles and available joint motion at lower load intensities throughout the day, which is generally a great way to not overdo it on one part of your body (think of shovelling dirt with just your arms, vs your arms + back muscles, vs your arms + back + leg muscles). 6. Don’t work alone (if you can, of course): many hands make light work. Jordan Fortuna, Physiotherapist Jordan is a graduate of the University of Toronto Physiotherapy program and has since been practicing in orthopaedic settings. He has developed an interest in sports physiotherapy through his many years as an athlete, participating in baseball, golf, snowboarding, and more recently rock-climbing, cycling, and strength training. He has worked with a variety of clientele including athletes from disciplines such as competitive dancing, running, rock-climbing, and mixed-martial arts, as well as non-athletes of a wide age range and ability. Regardless of activity level, he is dedicated to improving mobility, optimizing function, and strengthening to help achieve your goals through the use of an individualized exercise prescription and manual therapy. He also has additional training in acupuncture and sports taping. Jordan is available for appointment on Tuesday, Thursdays and every other Saturday. You can book your appointment with him [here](https://bodyco.janeapp.com/#/staff_member/10). If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Get the Skinny on the Low Fat / High Fat Debate" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/get-the-skinny-on-the-low-fat-high-fat-debate" markdown_url: "https://www.bodycotoronto.com/llms/blog/get-the-skinny-on-the-low-fat-high-fat-debate" lastmod: "2019-03-13T21:07:00.000Z" --- Ah, the dreaded diet. It hits the top of our New Year’s Resolutions. It is revisited a few more times throughout the year with goal weights set for birthdays, vacations and high school reunions. The weight loss industry has an estimated value of 68 billion dollars (1) and there is every reason to believe that trend is going to continue to climb. With all that money pouring into this industry, you would think that we would have a healthy, fit population, right? Not even close. We’re moving in the opposite direction. Obesity rates in Canada are climbing, aggressively. Before we look at the rates, we should lay down what it means to be obese. How Do We Define Obesity? Obesity is a calculation of your weight (in kilograms) divided by your height (in metres) squared. For example, say you are 5′ 6” and weigh 160 pounds. First we’re going to convert your height and weight to metres and kilograms. 5′ 6” = 1.68 m 160 pounds = 72.73 Kg Calculating BMI: 72.73/ (1.68) 2 = 25.79 Your BMI rates go as follows. If you have a BMI under 18.5 you are extremely underweight. If your BMI falls between 18.5 and 25 you are considered a healthy weight – or “normal”. If your BMI is between 25 and 30 you are overweight. If your BMI is above 30 you are considered obese. According to the government of Canada, in 1978 49% of the population over 18 was considered obese. In 2017, that number has soared to 64%. And that doesn’t include the burgeoning population of obese teens and children. So where is the disconnect? We have a population investing millions of dollars in trying to lose weight and we’re failing miserably. And the costs are enormous. Obesity dramatically increases Type 2 diabetes, heart disease and some forms of cancer, not to mention the strain and toll obesity takes on joints and limbs, mobility and self-esteem. Current Diet Trends So, we have an overweight population actively trying to lose weight and failing more often than not. Enter the diets. There are hundreds of diets and weight loss plans out there: intermittent fasting, fasting, cleansing, green tea diets, cabbage diets, vegan, vegetarian, Paleo…the list goes on and on. But right now, there are two diets at the forefront: High Fat Low Carb and Low Fat diets. These diets are not new. In fact, dietary guidelines have promoted a low fat diet since the 1950s. Things shifted in the 1970s with the advent of the Atkins Diet and others like it, which promoted low carb eating as the ticket to weight loss. Evaluating the efficacy of either diet hasn’t been that straight forward. In the past, studies have used samples that were too small to say definitively whether one was better than the other. That is, until now. What Does the Research Say? Stanford University recently conducted a major study with 609 participants between the ages of 18 and 50. All the participants were overweight or obese and relatively healthy. They were randomly selected to eat a “healthy low carb” or “healthy low fat diet” for one year. The study was called DIETFITS (Diet Intervention Examining The Factors Interacting With Treatment Success). Whether you choose a high fat or low fat diet, one thing is certain: eat your vegetables! What exactly made either of these diets healthy? Well, whether you were in the low fat or the low carb group, you were encouraged to eat a lot of vegetables and greatly reduce or eliminate added sugars, and refined grains. They were also encouraged to eat whole foods that were minimally processed, packed with nutrients and made at home as often as possible. They weren’t instructed to count calories or even limit portions. From the Berkeley Wellness Newsletter, “ The low-fat group was advised to limit foods such as vegetable oils, fatty meats, whole-fat dairy, and nuts. The low-carb group was advised to limit foods such as grains (including cereals), starchy vegetables, and beans. Neither group was explicitly instructed to limit calories or to weigh foods. Both were encouraged to exercise moderately.” The first 8 weeks of the diet (which lasted a year) were really restrictive. The low carb group had to limit their carb intake to 20 grams a day. To put this context, a banana has 23 grams of carbs and a bagel has 43. The low fat group similarly had 20 gram cap of fat per day. That looks like 4 ounces of salmon with 1/2 tablespoon of butter). After 8 weeks, both groups could add carbs/fat at a rate of 5 -15 grams per week until they reached a maintenance level – meaning the intake level they could stick to and feel full and satisfied. The result? Good news and bad news. The good news is both groups lost on average about 12 to 13 pounds (with some losing much more and others gaining much more). The bad news, there was no clear winner. Success had less to do with the type of diet and more to do with a participant’s ability to modify there eating and stick to it. Extreme diets are by their very nature destined to promote failure. Most of us can endure or shift an aspect of our life especially if we say to ourselves, “I just have to get through the next 3 weeks.” Once the timer is off, we just revert to our old habits and often times with a vengeance. Diets fail because we see them as short term and they are absolutely not. You have to be willing to make changes you can stick to for the long haul. Conclusion So what are the key takeaways? Eat plenty of vegetables. Make consistent healthy choices for all your meals. It doesn’t make sense to have a salad for lunch so you can have chips and dip for dinner. Avoid processed sugars and grains, avoid processed foods and start cooking and preparing your own meals! Endnotes: 1 (https://blog.marketresearch.com/top-6-trends-for-the-weight-loss-market-in-2018) Sources: Berkeley Wellness Newsletter www.canada.ca Lisa Dickie, Owner of Dickie's Cooking School Lisa Dickie is the owner of Dickie’s Cooking School in Toronto’s East End. The school specializes in small, hands-on cooking classes for anyone age 4 and up. We provide after-school programming, adult workshops, Date Nights, March Break and Summer Camps, plus private and semi-private lessons. Each class can be adapted for vegan, vegetarian and gluten-free diets. A new block of classes starts in April. For more information visit dickiescookingschool.com. Looking for ways to broaden yours or your kids home cooking skills? Dickie’s Cooking School has a new block of classes and workshops starting in early April. If you book a cooking class, use the promo code EARLYBIRD to get 15% off. Expires March 24, 2019. https://dickiescookingschoolschedule.as.me/classes If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Get Your Resolutions Back on Track With These Small Steps" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/get-your-resolutions-back-on-track-with-these-small-steps" markdown_url: "https://www.bodycotoronto.com/llms/blog/get-your-resolutions-back-on-track-with-these-small-steps" lastmod: "2017-01-23T16:31:00.000Z" --- One of my goals for 2017 is to re-engage and re-energize myself in the business side of my business. To accomplish this goal I recently went to an email marketing strategy workshop. The information was fantastic. I realized all of the great things I had to learn. I also left completely overwhelmed. The result….I turtled. I drew up into myself and did nothing with this awesome information for the next two days. Well, today this turtle is coming out of her shell, the only feasible way I know how, with very small sequential steps that break down the overwhelming task into small manageable pieces. Last week I wrote about why so many New Year’s resolutions fail and I firmly believe we often lose sight of our goals when the over-arching task or goal seems overwhelming but if we all took that attitude nothing would ever get done. It is true that Rome was not built in a day but rather brick by brick. This concept of taking small steps really resonates with the lifestyle changes we aim to achieve amongst our clients. Often the goal is to become more healthy, eliminate disease, get back to activity after a significant injury, lose weight or just achieve a better version of one’s self but where do you start? The answer is small. Incorporating too much change can lead to failure so choosing one or two small things that can be easily integrated into your life is often a great place to start. Success breeds success. It is also empowering, motivating and leaves you wanting more. For those of you wanting to make changes to your overall wellness, health or physicality, here are suggestions from our healthcare team for starting small in 2017: NUTRITION Eliminate one unhealthy food from your diet i.e. soda, fried food, dessert Buy a healthy cookbook for inspiration (my favourites right now are Oh She Glows and Against All Grain) Try one new healthy recipe a week Investigate healthy meal delivery services EXERCISE Take the stairs over the elevator or escalator Pick a parking spot that is far away from your destination Enlist a friend to join your on your exercise goals Commit to 1 workout or 1 new workout a week Go for a walk SLEEP Reduce screen time before bed Commit to a bedtime throughout the work / school week Set a bedtime routine that is calming Consistently get up at the same time every day MINDFULNESS Set aside time every week for self reflection or meditation Learn deep breathing techniques that you can easily do throughout your day Consider a gratitude journal or daily statement Spend some time every day without distractions SELF CARE Make a date with a friend to reconnect Book a monthly massage or maintenance with a healthcare practitioner of you choice Reconnect with your partner Spend some time stretching, exercising or doing a physical activity you enjoy Dive into a great book Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Getting to the Core of Core Stabilization" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/getting-to-the-core-of-core-stabilization" markdown_url: "https://www.bodycotoronto.com/llms/blog/getting-to-the-core-of-core-stabilization" lastmod: "2015-04-22T00:14:00.000Z" --- Sometimes in the health and fitness industries, something becomes such a phenomenon or trend that we all rush to jump on the band wagon before we really understand why we are making that leap. The concept of core stabilization is by no means new but still somehow seems to be misunderstood or even worse, not understood at all. There have been many occasions when a client comes into see me for post-natal issues or low back pain, totally confused as to why their core training is not working. In most cases when I ask them to explain what they have been doing they stare back at me blankly or they show me an abdominal exercise. This example is not restricted those new to fitness. I have treated Olympic athletes unable to identify their core properly. There have even been studies that show when health care professionals, who teach core stabilization, are asked to recruit those same muscles while visualizing them via real time ultrasound, they are incapable of properly recruiting their core muscles. No wonder everyone is so confused. The unfortunate side of this story is there are a lot of amazing resources that exist but unfortunately hold little value if we can’t comprehend why we are using them. In other words, you probably won’t stabilize that diastasis recti post baby or minimize that low back disk bulge if you can’t feel the muscles you are trying to activate no matter how good the Pilates class or instructional video. Let’s simplify. Let’s strip things back to before core stabilization reached the popularity tipping point when we all became too embarrassed to ask what it actually is and why we are talking about it. In this particular blog, let’s discuss what actually constitutes the evasive core and why that might be important so that in future blogs we can figure out how to use it properly. CORE 101 What the heck is my core? Transversus Contrary to popular belief it is not your abdominals. Well it is, but not exclusively. Clear as mud? Stick with me. Your core is actually a group of four different muscles or groupings of muscles that work together to form a cylinder that braces the abdominal cavity and low back. Activating them together helps to create a tension that stabilizes your low back and spine to prevent injury. These four muscles are: Transversus Abdominus: This is the deepest of your four abdominal muscles. It runs from your rib cage and pelvis and wraps around your back. Think of it as a natural built in back brace. I get pretty excited when I talk about this muscle because it is so cool – yes I am a huge nerd. When working properly, this guy anticipates your movement from the message sent from your brain before you even move. It activates and protects your back without your conscious thought. Multifidus: If transversus is the brace, than multifidus is the zipper in the back that holds the brace tight. It lies on either side of your spine braided across several levels. Studies have shown that when unused this muscle can lose significant size within 48 hours. This is a large part of why back pain is no longer treated with bed rest. Pelvic Floor: This group of muscles is floor of the core and literally holds things in (think #1 and #2). It is often how we will cue you to contract the core muscle group and is probably the most mechanically affected by child birth. Your doctor wasn’t kidding when he told you to do those kegels ladies. Diaphragm: The diaphragm seals the top of the core but also offers stability to the mid back and has several important connections that help to tension the rest of the core. Breath is a big part of core training partly because of the diaphragm’s role. Ok, so now you know what the core actually is but here are some cool facts which will help you see why it is so important. Our core is our source of power and stability. It will in fact make you run faster, lift more, balance easier and power that golf drive further. A strong core is key in preventing back injury and degeneration. Awful fact: we all start to degenerate after age 20 (YIKES) – a strong core will help to slow that process. In many cases incontinence can be treated with core strengthening. 60% of us who exercise regularly will experience incontinence at some point. No one likes to pee their pants – just saying. When the body is experiencing dysfunction, the core can lose the ability to provide stability similar to blowing a fuse. It is only through active retraining that core starts to engage regularly again without conscious effort. On that note, stay tuned for the next blog in the series when we explain how to properly activate the core. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Getting to the Core of Core Stabilization – Part 2" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/getting-to-the-core-of-core-stabilization-part-2" markdown_url: "https://www.bodycotoronto.com/llms/blog/getting-to-the-core-of-core-stabilization-part-2" lastmod: "2015-09-15T16:09:00.000Z" --- You are a new mom and carrying of your little one is making your low back ache. You are an elite athlete who notices pain in your low back after a heavy lift. You work 10 hour days, mostly in front of a computer, and you back hurts after 30 minutes of sitting. You are an active retiree and can’t enjoy your favorite hobby of golf because your low back hurts when you drive the ball. I haven’t examined you but I can guess, with a fair amount of certainty, that part of the problem is likely a weak core. Core weakness is a huge contributor to low back and pelvic pain. I’ve seen it present in both sedentary individuals and Olympic athletes. The challenge with our core is that once low back or pelvic dysfunction exist, it automatically shuts off. It is the equivalent to switching off a fuse in a fuse box. Even worse, when you fail to use your core, studies have shown that the muscles start to atrophy within 24 hours. The only way to reactivate your core is through retraining but how do you retrain muscles buried deep in your abdomen and low back? In our last core post we discussed what constitutes the core (http://www.rpmphysiotherapy.ca/getting-to-the-core-of-core-stabilization/) but that information is only valuable if you know how to use it. In this core post we will discuss how to initiate your core and how to integrate that activation functionally into your daily activities. There are two schools of thought on how to retrain the core. The first school believes in isolating the muscles of the core and to activate them individually before using them in conjunction with larger muscles. The challenge with this practice is the core muscles, especially those in the abdomen and pelvic floor are very deep and challenging for patients to find let alone isolate. The second school of thought suggests that optimal power and stability come from muscle groups contracting together therefore suggesting that isolation is not important. The practical challenge here is that if clients don’t learn to activate the deep core, they often rely on the tension of larger muscles to stabilize the spine leading to muscle imbalance and strain. The reality is we don’t all learn the same way so different approaches may favor different clients. Here is how I approach core retraining: I teach transverse abdominus and multifidus contractions in a position where patients can palpate the muscle and have gravity assist the contraction. Example: Lying on your back with your knees bent, palpate your abdominals just inside of your hip bones. Try to mimic the sensation of holding your bladder. You should feel a slight tension underneath your fingers. Make sure you are breathing properly and there is little to no movement in the rest of your body. Add peripheral movement to increase the challenge of maintaining you core contraction. Example: Take the original position and slowly let one knee fall out to the side. The movement should be small and shouldn’t cause rotation through the pelvis. The objective here is to maintain your core contraction throughout the movement. Apply gravity. Example: On your hands and knees try to isolate the same muscles by letting your abdomen relax then tightening the core as you draw the belly button towards the spine. Make your exercise functional. Example: Try contracting your core every time your cross and intersection. This will challenge you to integrate the contraction with muscle systems that support and move you while you attend to environmental distractions. Make your exercise sport or work specific. Example: For hockey players I will often have them initiate their core while in a single leg squat while extending the opposite leg – think trying to mimic a skating motion standing on dry land. If you don’t retrain your core in situations specific to what you do, it may never meet your athletic and work needs. Happy training everyone. If you suspect your core needs to be strengthen, talk to one of our therapists or personal trainers. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Still Not Feeling Well? Maybe it is Time to Check Your GI System" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/gi-dysfunction" markdown_url: "https://www.bodycotoronto.com/llms/blog/gi-dysfunction" lastmod: "2018-09-30T16:35:00.000Z" --- We’ve been talking a lot about pelvic floor issues and by now, you probably have an idea of what sort of issues you should see a pelvic health physiotherapist for – urinary incontinence, prolapse, pain. You probably also have an idea of what you need to do about it – kegels, lengthening, breathing. But what if this is not enough? What if the root of the problem is something “deeper”? 4 out of 5 patients that walk into my office have some sort of gastrointestinal issue; and most of these patients shrug it off. Why? Many of us believe it’s normal to have abnormal bowel habits. In fact, Canada has one of the highest rates of IBS in the world with 5 million Canadians currently living with IBS(1). More specifically, constipation is a major contributor to pelvic floor dysfunction (2). As dried out stool sits in the rectum, it stretches the pelvic floor muscles, ligaments and nerves causing weakness and laxity. The longer the stool remains in the rectum, the more water is absorbed from it, making it harder to pass (2). Overtime, this can lead to further pelvic floor issues such as pain, incontinence, and prolapse. In children, fecal withholding can lead to fecal or urinary incontinence. You may be constipated and not know it. Constipation presents itself in many different ways besides the inability to pass stool. Common symptoms of constipation are leaky stool, abdominal bloating, bad breath, low energy, decreased appetite and difficulty concentrating (2). At Body Co., we have a team of physiotherapists, nutritionists, osteopaths and massage therapist that can help you identify and treat your GI dysfunction. GI dysfunction is no joke – make your appointment to get assessed today! *Sandra is has received training in manual techniques used to treat constipation and other GI dysfunction, including balloon training. 1- Canadian Digestive Health Foundation, 2018 (http://cdhf.ca/en/statistics) 2- Carrière, B., & Feldt, C. M. 6.2 Physiotherapy for Anorectal Disorders. The Pelvic Floor. (2006). 448-462. Sandra Ghaly , Pelvic Floor & Paediatric Physiotherapist Sandra graduated from Dalhousie University with a Masters degree in Physiotherapy after completing her Bachelor of Kinesiology degree with honours from McMaster University. She has worked with a variety of clientele but has developed a true passion in working with both the paediatric and women’s health populations. Sandra has extensive experience assessing and treating a variety of paediatric conditions and most recently has become certified as a pelvic health physiotherapist. She also has additional training in acupuncture and kinesiotaping. Sandra finds great value in guiding each individual through a tailored rehabilitation program to optimize their function and quality of life. In her free time, Sandra enjoys yoga, pilates, traveling and spending time with family and friends. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Golf Drive Power and Back Pain – How to Improve Both" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/golf-and-back-pain" markdown_url: "https://www.bodycotoronto.com/llms/blog/golf-and-back-pain" lastmod: "2018-05-12T15:01:00.000Z" --- Improving your golf drive distance – The Pros and Cons Relating to Back pain Golf season is now upon us! You’ve dusted off the old clubs, hit the driving range, maybe, and are back on the course. And then WAM!, that nagging back pain returns after a handful of rounds. Of course, it isn’t enough to stop you, but immediately, and sub-consciously, your swing changes and so does your ball flight path and velocity. Inevitably, you submit your game to the will of the “golf gods”, and carry on playing mediocre golf with occasional lower back pain being par-for-the-course. So what can you do right now to reduce your injury risk, maintain that explosive power, and break beyond the threshold of mediocre golf (no guarantees on this last stipulation)? Well, probably a lot of things, but I’d like to focus on one, torso-pelvic separation – the controlled and coordinated movement mechanics of your torso (your upper body NOT including your arms) and your pelvis. So what does this mean in relation to the golf swing?: Backswing: initiated by simultaneous UPPER torso and arm rotation, followed by some pelvic rotation (look up “x-factor” for videos on this) 1 Downswing: initiated by pelvic rotation back to the impact position, followed by UPPER torso rotation and lastly arm rotation1 There are some critical factors to consider here: First off, rotation of the torso (during both the backswing and downswing) should be in the upper portion as highlighted above. Often times, we find that clients have restricted rotation in this part of their torso and compensate by rotating through the lower torso [read: lower back]. Repeat this every time you swing (maybe 100-200 times a round) and the result is lower back pain due to repetitive strain, among other possibilities. Second, pelvic rotation in the back swing should be less than that of the upper torso. This generates potential energy – think about the tension created in an elastic band as you pull it – which you can translate into power if harnessed correctly in the downswing. So let’s assume you currently do not have back pain and you’ve been told that you need to work on this aspect of your golf swing. Here are a few targeted exercise suggestions that will help improve your upper back mobility, activate your core, and improve your pelvic movement control. Thoracic clock stretch (see link): this stretch is designed to focus your torso rotation to the upper and NOT the lower back. Not a bad idea to complete this stretch on both sides of your body, 2 sets of 15 repetitions per day. ([https://www.youtube.com/watch?v=11814p3Kazk](https://www.youtube.com/watch?v=11814p3Kazk)) Pallof press with rotation (see link): this strengthening exercise is designed to help dissociate trunk from pelvic rotation. So try your best to twist with your upper body/torso WITHOUT letting your pelvis and hips rotate with you. 3 sets of 15 repetitions per day would be a good goal, using a resistance that feels challenging over the last 3-5 repetitions of each set. ([https://www.youtube.com/watch?v=zoYwuVw3kkQ](https://www.youtube.com/watch?v=zoYwuVw3kkQ)) Pelvic rotation drill (see link): This exercise can be a tricky one to implement, especially if you already have back pain… so I would avoid it if you have any concerns at this time. One of the challenges with maximizing torso-pelvic separation is that rotation at the pelvis often results in some rotation of the lower back, which overtime can lead to injury. You can reduce your exposure to lower back rotation by moving your torso and pelvis together during your swing, thus sacrificing power. But, if you are really focused on increasing your power you can utilize this drill safely by maintaining strong core activation and building up the amplitude of motion. Try and complete 15-20 repetitions total while standing on your lead leg. ([https://www.youtube.com/watch?v=fFK_xC9y8SE](https://www.youtube.com/watch?v=11814p3Kazk)) Finally, remember that we have discussed only one element of the golf swing and one golf-related injury, to which there are MANY of both. If you have concerns regarding your swing, injury, or pains affecting your golf game, coming in for a detailed biomechanical assessment will bring you one step closer to avoiding injury and improving your bodies tolerance of the sport. Highlighting and resolving biomechanical and strength deficits is something that can’t be done by reading this blog, so please use our expertise appropriately. Thanks for reading and happy golfing! If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, sign up for our mailing list or follow us on facebook and Instagram. References: Myers, J., Lephart, S., Tsai, Y., Sell, T., Smoliga, J., and Jolly, J. The role of upper torso and pelvis rotation in driving performance during the golf swing. Journal of Sports Sciences. Jan. 2008; 26 (2): 181-188. Jordan Fortuna, Physiotherapist Jordan is a graduate of the University of Toronto Physiotherapy program and has since been practicing in orthopaedic settings. He has developed an interest in sports physiotherapy through his many years as an athlete, participating in baseball, golf, snowboarding, and more recently rock-climbing, cycling, and strength training. He has worked with a variety of clientele including athletes from disciplines such as competitive dancing, running, rock-climbing, and mixed-martial arts, as well as non-athletes of a wide age range and ability. Regardless of activity level, he is dedicated to improving mobility, optimizing function, and strengthening to help achieve your goals through the use of an individualized exercise prescription and manual therapy. He also has additional training in acupuncture and sports taping. Jordan is available for appointment on Tuesday, Thursdays and every other Saturday. You can book your appointment with him [here](https://bodyco.janeapp.com/#/staff_member/10). If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "5 Reasons Why You Might Be Losing Your Hair" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/hair-loss" markdown_url: "https://www.bodycotoronto.com/llms/blog/hair-loss" lastmod: "2020-09-21T18:20:00.000Z" --- 5 Common Causes of Female Hair loss For women, increasing hair loss can be both a scary symptom and a major cause of stress. Although it is common to go through periods of increased hair loss, this is not a normal symptom for women and is a signal your body is sending that something is not right. There are many different causes of hair loss, but with some investigation and a few lab tests, the cause can be pinpointed and treated. The Hair Growth Cycle One of the important aspects of understanding hair loss is the growth cycle of hair. Hair growth consists of 3 main phases; anagen, catagen, and telogen phases. Each strand of hair on the human body is at its own stage of development. Once the cycle is complete, it restarts and a new strand of hair begins to form. The telogen phase is known as the resting or shedding phase and lasts 3-4 months. This means that the cause of hair loss can sometimes be related to events or changes that occurred 3-4 months prior. Being aware of this timeline and linking your hair loss to a stressful period, or a change in diet or lifestyle 3-4 months prior can help pinpoint potential causes of hair loss. 5 Causes of Female Hair Loss 1. Low iron Ferritin, the storage form of iron, actually lives in hair follicles and helps hair stay in the anagen or growth phase. If you have noticed a slow and steady increase in hair loss that is all over the scalp, the first thing to investigate should be your ferritin level. If you have heavy periods, low energy, experience periods of dizziness or shortness of breath these could all be additional signs of low iron. For proper hair growth, your ferritin levels should be above 50 and ideally between 70-90. 2. High Stress Acute stressful events are common causes of abrupt hair loss. Typically, this hair loss occurs 3-4 months after the stressful event so connecting the dots can be difficult. A rise in the body’s stress hormone, cortisol, is what causes this increased hair loss. Decreasing stress through lifestyle changes (meditation, mindfulness, exercise, sleep) as well as incorporating herbs that can help modulate the stress response can help reduce cortisol and decrease hair loss. 3. Slow thyroid function (Hypothyroidism) A low level of thyroid hormone leads to a decrease in sex hormone-binding globulin (SHBG). One role of SHBG is to bind free testosterone. With low thyroid hormones, SHBG is decreased and free testosterone in comparison is increased. Free testosterone causes hair follicles to shrink and hair to fall out. If you are also experiencing fatigue, brain fog, feeling colder than others, and constipation you will want to get comprehensive thyroid testing done. 4. High testosterone levels (Commonly seen in Polycystic Ovarian Syndrome) Women with PCOS can have elevated blood levels of testosterone and dihydrotestosterone (DHT), which is an even stronger male hormone. Elevated levels of these hormones can lead to hair loss as well as acne. This type of hair loss typically appears as a widening of the midline hair part. Other symptoms that indicate PCOS include long menstrual cycles, trouble losing weight, and acne. PCOS is a complicated metabolic condition that should be treated by a health care practitioner. Treating the underlying causes of PCOS will help with associated hair loss. 5. Alopecia areata This is an autoimmune cause of hair loss resulting in a patchy hair loss pattern. In autoimmune disease, the body attacks itself mistaking it as a foreign invader, and in the case of alopecia areata, the body is attacking the hair follicles. Treatment for any autoimmune disease involves decreasing inflammation, redirecting the immune response and removing any food or environmental triggers. Dr. Kelly Clinning, ND Dr. Kelly Clinning is a licensed and registered Naturopathic Doctor (ND) with a passion for research and evidence-based care. Her clinical focus is in treating women’s health with a particular concentration on reproductive health, PCOS, endometriosis and thyroid health. Her goal is to help women connect with their bodies, understand their remarkable physiology, and maintain sustainable balance in their health and life. Dr. Kelly has her naturopathic prescribing license and incorporates natural desiccated thyroid (NDT) and bio-identical hormone treatment into her practice. She also uses nutrition, botanical medicine, acupuncture, and clinical supplementation. After graduating from Western University with a Bachelor of Science and an Honours specialization in Kinesiology, she completed a Doctor of Naturopathy (ND) degree from the Canadian College of Naturopathic Medicine in Toronto. She is a member of the Ontario Association of Naturopathic Doctors, the Canadian Association of Naturopathic Doctors, and the Endocrinology Association of Naturopathic Physicians and is in good standing with the College of Naturopaths of Ontario. If you would like to book an assessment or work with Dr. Clinning directly, you can book an in-person or online appointment [here](https://bodyco.janeapp.com/#/staff_member/34). If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "The HOW and WHY of ‘Pulling’ Your Hamstring … Again" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/hamstring-injury" markdown_url: "https://www.bodycotoronto.com/llms/blog/hamstring-injury" lastmod: "2017-05-31T16:41:00.000Z" --- The HOW and WHY of ‘Pulling’ your Hamstring again I know it’s early but summer-time is ramping up, and with that you have committed to one or more of the following: Spending an extra (possibly dreaded) one-to-two hours with your co-workers per week playing beer-league softball Sweating-it-out with the TRIBE crew for the first time at RPM Unexpectedly chasing your children around the yard and park Watching your child chase around a soccer ball… give me a second to make sense of this one… Whatever it may be, for some reason you, or your child, returns to your beloved activity and somehow manages to ‘pull’ that hamstring again. And no, it’s simply not because you are older (well, maybe it is a little bit) or less flexible. There are many reasons why, and many ways to avoid this common injury, so let’s get to it! What is a recurrent hamstring injury and when does it happen? It is exactly as it sounds, a hamstring muscle strain injury occurring greater than one time on the same leg and muscle. Hamstring injuries in general account for 12-15% of all sport-related injuries, with re-injury rates reported as up to 40%. Subsequent hamstring injuries often are associated with greater injury severity and recovery time in comparison to the first injury, meaning you miss out on more ‘fun’. Common sports and activities that lend themselves to this type of injury include high-speed sports and those involving rapid acceleration and deceleration (think running to first base in softball, flag football, sprints). Additionally, jumping and kicking activities also put the athlete at higher risk (think soccer and track and field sports). Does your weekly fitness routine include any of these elements? Add that to the list. What puts us at risk? Please allow me to delve a bit into what current research tells us. There is no gold standard at this time to classify risk of injury, but the evidence does suggest the following: – Previous hamstring injury increases risk of re-injury (within 2 years of the first injury) to 13- 63%.1 This is probably the most obvious risk factor but also most important to the clinician in developing a progressive program for the athlete to reduce the risk of future injury. – Previous anterior cruciate ligament (ACL) reconstruction on the same leg as the initial hamstring injury increased re-injury risk (up to 66%).1 This would be more relevant in soccer players, and even-more-so female soccer players. – Thigh muscle imbalance (quadriceps to hamstring strength ratio).2 Conflicting evidence here. The general idea is that our hamstrings (muscles in the back of the thigh) need to be able to decelerate the action of the quadriceps (muscles in the front of the thigh) efficiently, which requires both strength and muscle contraction timing. – Age.1,2 Again, conflicting evidence here. If there is an increased risk it is not as relevant as the above factors… so don’t sweat it, age is just a number. – Improper warm-up. I’ll be honest, I didn’t find this in my literature review, but anecdotally I have re-injured my hamstring when returning to the field ‘cold’. So what would we be looking for? Coming in for a detailed biomechanical assessment will bring you one step closer to avoiding re-injury. Special attention will be paid to the pelvis, hips, and knee given that the hamstring muscles directly affect these areas of the body. Additional evaluation of the foot and trunk is also relevant. Highlighting and resolving biomechanical and strength deficits is something that can’t be done by reading this blog, so please use our expertise appropriately. And how would we treat this? Most importantly, every rehab and prehab program is client specific and goal-directed. What we discover in the assessment, in conjunction with your goals, will mold the treatment plan. If there are clear limitations in strength or range of motion (i.e. at the hip, knee, pelvis, or lumbar spine) then these need to be addressed. If a warm-up wasn’t included (shame on me), then education around this is required. But out of interest, what does the evidence suggest? Interestingly, more evidence is coming out that suggests that agility and stabilization training should be included in the treatment plan (with a reduction of re-injury to 7.7% from 70% when compared to a rehab protocol aimed at leg strength and flexibility).3 What does this mean? It means that we need our core muscles to work like core muscles (provide STABILITY and transfer POWER to our limbs), and we need our thigh muscles to fire in a coordinated fashion when we accelerate, decelerate, or change directions in sport. If we have a weak core, control of our hip and pelvis will rely more on muscles such as the hamstrings and quads (which were designed to MOVE our thigh and not stabilize our thigh). Lastly, progressive return-to-sport is a critical conversation that needs to occur between the practitioner and you, the athlete. The athlete should be able to demonstrate all skills of their sport before returning to play, have returned to the appropriate level of conditioning to perform, and should likely be able to participate in a team scrimmage in sports such as soccer, symptom-free. It becomes more complex when there are financial incentives (i.e. paid gym membership, elite sport) or upcoming tournaments/games with organized sport. Thanks for sticking it out! If you have any questions, please comment below. Jordan Fortuna, Physiotherapist Jordan is a graduate of the University of Toronto Physiotherapy program and has since been practicing in orthopaedic settings. He has developed an interest in sports physiotherapy through his many years as an athlete, participating in baseball, golf, snowboarding, and more recently rock-climbing, cycling, and strength training. He has worked with a variety of clientele including athletes from disciplines such as competitive dancing, running, rock-climbing, and mixed-martial arts, as well as non-athletes of a wide age range and ability. Regardless of activity level, he is dedicated to improving mobility, optimizing function, and strengthening to help achieve your goals through the use of an individualized exercise prescription and manual therapy. He also has additional training in acupuncture and sports taping. Jordan is available for appointment on Tuesday, Thursdays and every other Saturday. You can book your appointment with him [here](https://bodyco.janeapp.com/#/staff_member/10). If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "What Inspires Your Health and Wellness? A Patient Profile" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/health-and-wellness" markdown_url: "https://www.bodycotoronto.com/llms/blog/health-and-wellness" lastmod: "2019-11-28T01:24:00.000Z" --- One of my favourite aspects of working with clients is that I learn something every day. I am always grateful for the opportunity to interact daily with our inspiring and motivating clientele. Sometimes, if I’m lucky enough, in the midst of helping others with their health and wellness I stumble across someone who gives me as much insight as I hope I give in service to them. Sylvia Walker is one of those people. Here is what health and wellness means to her, in her own words. 1) For those members of our community who are not familiar with you, please give us the elevator pitch on who is Sylvia Walker. I am a wife and a mom to 3 beautiful kids. I have 2 business degrees and I worked for years in Marketing & Public Relations in the technology sector. After my third baby was born, I started a wellness business with Arbonne – it allowed me to make the transition to leave the corporate world while having a business I could focus on but still be present to my kids who were all under the age of five at that time. Most recently I have become a founding teacher at Well & Tight. I am passionate about community, discovering more about yourself, living your best life and being in service to others. 2) What does health and wellness mean to you and how do you incorporate it in your daily life? Health to me is all encompassing – while it includes not getting sick, it’s not limited to that. I believe we need to look after all of our systems – bones, organs, blood, muscles and I look too experts in those areas to do that. I try to keep appointments with therapists on the regular so that I’m constantly maintaining versus waiting for a crisis. Wellness is about my happiness, my emotional balance, stress reduction and my quality of life. To me, that has to do with the energy system that flows through our bodies. I use journaling, meditation, breath work and exercise to tap into and take care of it. 3) Above all else, what is the one aspect of your health you are most passionate and consistent about and why? Fitness is my passion. I’ve been active for as long as I can remember. I participated on high school teams – even if I wasn’t that good at the sport, I would go for it and learn what I could. That transitioned into becoming a runner. I ran shorter distances to stay in shape at first and then that quickly moved to half and full marathons; I loved the idea of a goal and an end result. After having kids, I didn’t have the significant amount of time to train so that transitioned to belonging to a gym and taking that love into teaching mindful movement with Well & Tight. Movement keeps my body in shape but of late what I have recognized is that it allows me to clear my head and tune in to what my body is saying. I love workouts that tap into changing my thoughts, my energy and in the end, discovering new strengths. 4) What do you find most challenging about maintaining a healthy lifestyle and what is your work-around? Without a doubt, food. There is nothing I love more than a fridge filled with delicious, healthy snacks and the ingredients for clean and balanced eating. As a busy mom and entrepreneur, it’s the one thing that goes by the wayside once Monday mornings start – if it’s not prepped or planned, it does not spark ANY joy for me to race around creating it at the end of the day. The best work-around to this is weekend meal prep. Setting the menu, grocery shopping, and getting as much prepared as possible. My kids are of an age that they want to help so I get them involved as much as possible. I’ve found that kids love to eat whatever they are preparing, so it’s a good way to introduce variety and healthy eating. It’s also a great way to combat one of my other challenges which is making lunches…healthy dinner leftovers are a go to in this house! 5) Who or what is really inspiring you right now (it can be a person, a book, a podcast, an organization.. really anything)? I am very inspired by the podcast “the drive” with Peter Attia – he talks about health, longevity and pursuing excellence. I also keep a few books on my bedside table – right now they are Letting Go (David Hawkins) and Super Attractor (Gabrielle Bernstein). 6) If you had to give one piece of advice to your kids or even your younger self, what would it be? To trust their inner voice, to shine the light of their true selves and to know that they are enough just as they are…I want them to be confident. 7) Is there anything you are working on right now that you would love to share with our community? I am very proud of the work we do as a community at Well & Tight. We have our upcoming 12 days of JOY that starts December 1st – a beautiful free resource to help you re-connect with joy and build your resiliency as we enter the busiest season of the year https://www.wellandtight.com/joy. That culminates with our annual merry&bright 75 minute workout for our community to raise money for a local charity. This year we are supporting Team Unbreakable and their efforts to create movement-based programs to help youth manage and heal from mental health obstacles. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Don’t Let Your Health Benefits Go to Waste: How to Make the Most of Them Before Year-End" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/health-benefits" markdown_url: "https://www.bodycotoronto.com/llms/blog/health-benefits" lastmod: "2025-11-05T18:18:17.000Z" --- It’s the busiest time of year in most clinics — and for good reason. As December approaches, Canadians are scrambling to use their hard-earned extended health benefits before they expire. At [Body Co Toronto](/home) , our goal is always to provide consistent, quality care to our ongoing clients. But this time of year also offers an excellent reminder of just how valuable your benefits can be when used proactively — not reactively. ## Why You Should Use Your Health Benefits Before They Expire Every year, Canadians leave hundreds of millions of dollars in unused private health insurance benefits on the table. According to Sun Life’s 2023 Employee Benefits Report , the average Canadian forfeits between $300 and $1,000 in eligible paramedical and dental benefits annually — simply by not booking the care they’re entitled to. The most underutilized services in private health benefit plans include: 🧠 Mental health support (psychotherapy, social work, psychology) 🥗 Dietitian and nutrition consultations 🌿 Naturopathic medicine 🧍‍♀️ Occupational therapy 👁️ Vision care (beyond prescription lenses) 🦷 Preventative dental care (cleanings, checkups) These are the services that can make the biggest impact on your long-term well-being — yet they’re often overlooked. ## The Case for Preventative and Maintenance Care While it’s easy to see “use your benefits” campaigns as marketing, there’s actually a strong public health case behind them. Using your benefits for preventative and maintenance-based services doesn’t just help you feel your best — it also reduces the long-term burden on our healthcare system by preventing chronic conditions before they start. ### Paramedical Services: Prevention & Early Intervention - Physiotherapy: Early treatment of pain or injuries prevents chronic disability. - Chiropractic Care: Keeps your spine healthy and reduces back strain. - Massage Therapy: Relieves tension, reduces stress, and supports muscle recovery. - Dietitian/Nutrition: Helps manage weight, diabetes, and cardiovascular risk. ➡️ These services work together to reduce your risk of chronic disease and improve recovery rates — keeping you stronger, longer. (Source: Canadian Physiotherapy Association, 2022) ### Naturopathic Medicine & Holistic Nutrition - Lifestyle assessments and personalized preventative care - Guidance to improve digestion, hormonal health, and energy - Early detection of health imbalances before they become illness (Source: Canadian Association of Naturopathic Doctors, 2023) ## Health-Boosting Services at Body Co You Might Not Know Are Covered Many of our Body Co Toronto services are eligible under extended health plans — even the ones clients don’t expect. ### ✨ 1. Facial Rejuvenative Acupuncture Performed by our Naturopathic Doctor, this treatment uses fine acupuncture needles to: - Stimulate collagen production - Increase circulation and lymph drainage - Tone facial muscles - Balance skin health from the inside out Treatments are customized with facial + body acupuncture and gua sha facial massage for glowing, rejuvenated skin. Best results: weekly or biweekly for 6–8 sessions. [👉 Book your facial acupuncture session today.](https://bodyco.janeapp.com/#/discipline/23/treatment/331) ### 🤰 2. Naturopathic Pregnancy Check-In Ideal for expectant parents, this visit offers: - Supplement and nutrition review - Support for common pregnancy symptoms - Trimester-by-trimester health guidance Our naturopathic doctor , Dr. Margot, recommends one check-in per trimester to support both parent and baby throughout pregnancy. [👉 Schedule your prenatal naturopathic appointment.](https://bodyco.janeapp.com/#/discipline/9/treatment/408) ### 🧘 3. Esoteric Acupuncture If you’ve been feeling stuck, disconnected, or simply ready to reconnect with yourself — this treatment is for you. Esoteric acupuncture blends physical and energetic healing to: - Calm the mind - Open the heart - Restore emotional and spiritual balance Clients often describe feeling centered, grounded, and renewed after just one session. [👉 Book an Esoteric Acupuncture session.](https://bodyco.janeapp.com/#/discipline/23/treatment/440) ### 👶 4. Well Baby Appointments Our Paediatric Physiotherapist supports parents at 3, 4.5, 6, and 8 months with milestone checks, risk screening, and fun, hands-on learning for optimal motor development. Your baby will love it — and you’ll leave with clarity and confidence. [👉 Reserve your Well Baby appointment.](https://bodyco.janeapp.com/#/staff_member/57/treatment/359) ### 🧦 5. Compression Sock Fitting Medical-grade compression socks can reduce swelling, improve circulation, and prevent blood clots — but to qualify for benefits, they must be fitted by a certified provider and prescribed by a physician or nurse practitioner. Fittings are complimentary and can be done with most members of our team. Our team can guide you through the process to make sure your coverage applies. ## How to Make the Most of Your Benefits Before Year-End - Book Early – Appointments fill up fast! Book your spot [now →](https://bodyco.janeapp.com) - Join a Waitlist – Ask to be added in case of cancellations. - Bundle Services – Schedule multiple treatments in one visit to save time. - Check Your Coverage – Log into your benefits portal and review your balances. - Use Virtual Options – Online appointments for physio, nutrition, and mental health are often covered. - Consider Off-Peak Times – Early mornings or evenings may have more openings. - Pre-Book January Appointments – Get a head start on your 2026 wellness goals. - Submit Claims Promptly – Don’t miss reimbursement deadlines. - Coordinate with Your Provider – Let us help you prioritize your care. - Use Family Benefits Too – Make sure your loved ones benefit as well! ## Final Thoughts Your health benefits are more than just a yearly allowance — they’re an investment in your long-term well-being. Using them wisely now can help you prevent injuries, manage stress, support recovery, and move into the new year feeling your best. ## ✨ Ready to start? Visit [bodycotoronto.com](/home) - to explore our services or book your appointment now - to secure your spot before the year ends. --- title: "Healthy Giving for the Holidays" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/healthy-gifts" markdown_url: "https://www.bodycotoronto.com/llms/blog/healthy-gifts" lastmod: "2023-12-15T17:59:00.000Z" --- Finding the perfect gift has always been a challenge. However for the health conscious person, that might change this year. With the cost of living and interest rates rising, many people are looking to cut back on their expenses. Unfortunately spending trends show that people are spending less on their health to mitigate rising costs. This can be especially detrimental at a time of year with high physical and mental demands where good health should be a priority. While we feel it might be a short sighted strategy, it does open the door for some unique gift giving options. Here are three perfect gifts for the health conscious person in your life: Purchase a gift certificate for a service they might otherwise see as a luxury for themselves. A massage is always a much appreciated gift. You can also treat your loved one to a nutritional consult or rejuvenative facial acupuncture session. The beauty of these clinical options is that these appointments tend to be hard to book in December when everyone is rushing to use up their benefits. However a gift card applied in January means they may be able to recoup the cost through newly renewed benefits and enjoy the gift multiple times over in the new year. Sign them up for a health focused workshop or class . Our neighbourhood is rich with alternatives to move your body, try a new skill or engage in techniques that help relax the body and mind at a typically stressful time of year. The experiential options allow people carve out opportunities for self care that they might otherwise overlook while supporting local small businesses and the global health of our community. Looking for a great stocking stuffer or a small hostess gift? Maybe you want something unique for a special teacher or coach. A lovely bath salt, an aromatic essential oil or a calming tea provide an excellent low cost option with a big return on investment. From a wellness perspective they also have more quality research supporting health benefits than the regularly gifted scented candle or bottle of wine. There are also many green, local and ethically sourced brands available within walking distance as an added bonus for those who value sustainability and eco-friendly options. Whatever you choose, this may be your opportunity to think outside of the regular big box options and give someone the gift of health this holiday season. --- title: "Health is a Habit. Cultivate it." entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/healthy-habits" markdown_url: "https://www.bodycotoronto.com/llms/blog/healthy-habits" lastmod: "2020-01-29T00:51:00.000Z" --- Health is a Habit. Cultivate it. January is quickly coming to a close and many of the “resolutions” you made for yourself might not be holding as strongly as you would like. I actually don’t love resolutions – it always feels like a general to do list for the year. I don’t make resolutions anymore – I have started setting intentions for the year and really focusing on how I want to feel. I then do my best to ensure that my actions align with these intentions and desired feelings. Taking the time to sit with myself and consider how I want to feel and what I envision for the year is a form of self -care in my opinion. Self-care is often ignored, but totally necessary. It actually helps us avoid health problems and improves our mental and physical health through better self-esteem, less stress and overall well being. Self-care is looking after “YOU”. Nourishing your body and mind so you can show up as your best self. Taking the time to journal or meditate, to move your body, and nourish your body are the fundamental. Binge watching your favourite show on Netflix or getting your nails done is relaxing and enjoyable, but isn’t true self-care. It can be really overwhelming to focus on what you eat, when you eat, how you sleep, and how you practice mindfulness all at one time. That’s why I am offering a 30 day Healthy Habits program. This is a free program to help move you along your health journey wherever you may be – consider it part of your February self-care. You can sign up to receive an email a day for a month. Everyday there will be some easy tips that you can put into action immediately. If you implement them all you will be well on your way to feeling more energized and solidifying these healthy habits by months end. The goal of this program is to share with you the knowledge on how to make small changes daily. We will talk about certain foods, balancing blood sugar, eating mindfully, sleeping, hydrating and so much more! We are working to create a new normal here. The most important part of any health plan is sustainability. It has to be something that you will be able to do forever or you will just fall back into old habits. This isn’t about instant gratification. It is about laying down a foundation of consistent change. What we do consistently is what makes the difference. Allison Madigan, Holistic Nutritionist Allison graduated from Queen’s University with a BAH in Economics and started a career in the marketing world. Nutrition and wellness were always at the forefront of her thoughts. After 15 years in the industry she decided that it was time to follow her passion and go back to school. She took a leap of faith, resigned from work, enrolled at the Edison Institute of Nutrition and hasn’t looked back. She has been working in the field for 2 years now and loving it. She has a strong belief in the power of food and proper nutrition to keep us healthy and prevent disease. Her mission is to empower people to make healthy and mindful decisions for themselves to achieve their optimal health and wellness. Allison has a keep interest in hormone balance, food sensitivities, stress and digestive health. She works with her clients to formulate a plan that will work for them. Her plans will include diet modifications, lifestyle and supplements suggestions as well as some mindset work. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "My Top 5 Tricks for Staying Balanced This Holiday Season" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/healthy-holidays" markdown_url: "https://www.bodycotoronto.com/llms/blog/healthy-holidays" lastmod: "2018-10-12T16:29:00.000Z" --- Last weekend marked the beginning for holiday season in our family. Two Thanksgiving dinners later, my belly and heart were full with good food, good wine and precious time spent with family. That being said the holidays can be a tricky time for maintaining health. Over the years I have wavered between being militantly restrictive and overly indulgent. Now with two small kids watching, as with everything, I try to set a good example of balance. By no means do I have this down to a science but I am starting to understand that there is a middle ground where I can feel satisfied enjoying holiday offerings without coming out the other side with a holiday hangover. Here are the small things I try to do so I can look forward to the holidays instead of dreading the festivities: I MOVE – Always, but especially during the holidays, I commit to 30 minutes of movement everyday. This weekend that looked like a light jog, a power walk with my dog and outdoor time with my kids at the cottage. Movement stimulates blood flow to help digestion, boosts my endorphins to heighten holiday happiness and lets me indulge in a holiday treat without guilt. I POTLUCK – My favourite thing to bring to a dinner is a big salad. It’s gotten to the point that I’ve developed a reputation for great salads and that is what people most often ask me to bring. If that is covered on the menu, a big fruit salad or a veggie tray are other easy favourites. By making sure I bring something healthy I always give myself a very green option to fill my plate if the spread looks richer than my stomach can handle. I GET FRIENDS ON BOARD – I’m lucky to have an awesome group of women I can call on anytime for a quick workout. A few years ago we started working out on Christmas Eve morning. We never take ourselves too seriously and we often have a gaggle of kids to trip over but it brings a great energy to start the day and I always leave on a high. I SAY NO – Without fail, I am an over-committer who gets easily overwhelmed. Usually I look at our calendar in early December and start to get anxious. Something I’m working on now is saying no. I really trying to choose the events where I can celebrate with those closest to me, that fill my cup and don’t leave me feeling socially drained. I DITCH THE GUILT – If everything above does not go as planned, I try not to let myself feel shame or guilt around holiday overindulgences. Life is short. I can eat kale on my elliptical in January. Happy Holiday Season! Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "How Your Home Should be Part of Your Healthy Lifestyle" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/healthy-home" markdown_url: "https://www.bodycotoronto.com/llms/blog/healthy-home" lastmod: "2019-06-16T16:58:00.000Z" --- You’re eating well. You’re exercising. You try to get enough sleep. But you’re still not feeling as great as you could. Did you know that your environment (i.e. your home) could be to blame? You may have already seen some pretty doom-and-gloom fear based headlines around toxins. And if they’ve made you tune out to the overall message, I don’t blame you. I don’t like them either. But the science is clear that we need to be paying attention to the chemicals we are exposed to every day, particularly hormone disrupting chemicals. The good news is, there are some simple ways you can help support your health at home. What are Hormone Disrupting Chemicals Because our hormones are such small molecules, hormone disrupting chemicals are able to affect the body at much lower concentrations than other chemicals. In fact, studies show there’s a link between our exposure to every day products in our homes and hormone disruption. Since our hormones are responsible for controlling so many functions in the body, from our thyroid to reproductive system to part of our brain and beyond, this disruption can contribute to a range of symptoms. Issues linked with environmental exposures to chemicals include: Weight-gain Fatigue Headaches Auto-immune disease Diabetes Thyroid irregularities Reproductive issues Developmental issues Neurological issues Where are Hormone Disrupting Chemicals Found Hormone disruptors are ubiquitous in the environment and our homes. They are found in body care products, cleaners, our food and water, non-stick and water proof coatings, mattresses, electronics, and even some children’s pyjamas. Because many of the health effects take years or even generations to manifest, aren’t consistent across the population, and are difficult to quantify they are poorly regulated. However, the research into low-dose exposures of chemicals is mounting and some regulations have changed already because of it. For example, BPA has been banned from use in baby bottles. (BPA and phthalates have still been found in products labelled as BPA and phthalate free, but that’s a different story.) How You Can Reduce Your Exposure to Hormone Disrupting Chemicals It is impossible to eliminate hormone disruptors and other toxins from our lives. But you can make simple changes to your routine and our homes to greatly reduce your exposure. By doing so, you can lower your body burden. Your body burden or toxic load is affected by your exposures, stress, sleep, diet, and more. When it gets too high, serious health effects can result. Holistic health practitioners (like those at Body Co!) can help you improve your body’s ability to detoxify. Your job is to lower the input of toxins in the first place so your liver, kidneys, lungs, skin, and gut can get rid of what you can’t control. Here are four simple ways you can reduce hormone disrupting chemicals in your home: 1. Dust. Boring, I know, but studies have shown household dust to contain high concentrations of hormone disrupting flame retardants thanks to our electronics and furniture. 2. Eliminate scented conventional cleaners, including air fresheners, room sprays, plug-in deodorizers. These fill your home with synthetic fragrance, which can include any number of hundreds of chemicals. This often includes phthalates, which are known hormone disruptors, along with carcinogens, asthmagens, and more. Opt for green cleaners – but make sure to do your research! Cleaners don’t have to list ingredients and labels are often misleading. Here’s my list of green vs greenwashed brands. 3. Switch to more natural personal care products. Start by focusing on what you use every day and that sit on your skin, and work your way through your products from there. Check out the ThinkDirty app to help you see if your products contain hormone disruptors, carcinogens, or skin irritants (it’s not perfect, but it’s a good place to start. You can also use this list of brands to find out which ones are truly healthy vs just greenwashed. 4. Reduce meat consumption. Some chemicals that were widely used have been banned for decades never leave our environment. They’re found everywhere, and end up in our food via the soil and water. These chemicals bioaccumulate, which means they’re found in higher concentrations the higher up the food chain you go. And guess who’s at the top? We are. So opt for plant-based meals a few times a week to help reduce your exposure (using the Dirty Dozen for organic produce). There are so many different ways you can reduce toxins in your home. It all starts with understanding why you want to choose healthier products in the first place, and where your biggest exposures are. From there, you can create a plan to help you reduce your body burden and set yourself up for better long-term health. Ready to get started? Join me and over 1,500 others in my free Facebook Group, the Green Product Forum, focused on supporting you in creating a healthier home! Emma Rohmann , Environmental Engineer Emma is an environmental engineer, mom of 2, and founder of Green at Home. She helps families reduce toxins at home without overwhelm, a lifestyle overhaul, or spending a fortune. She also helps health professionals incorporate environmental health into their practice. Emma is a David Suzuki Foundation Queen of Green Coach and guest lecturer at the Canadian College of Naturopathic Medicine. Learn more at [https://www.greenathome.ca/](https://www.greenathome.ca/) and follow Green at Home on [Facebook](http://www.facebook.com/greenathome) and [Instagram](http://www.instagram.com/emma_greenathome). If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Healthy School Snacks and Lunches Your Kids Will Love" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/healthy-school-snacks-and-lunches" markdown_url: "https://www.bodycotoronto.com/llms/blog/healthy-school-snacks-and-lunches" lastmod: "2017-08-10T15:55:00.000Z" --- Wow time flies! It seems like only yesterday I was writing about the start of summer and now here we are prepping for the back to school season. Talking with parents I have found that feeding their kids during the school day is one of the most stressful things they do. There is never enough time and although they want their kids to eat healthfully during the day they also don’t want to prepare foods that will get brought home uneaten or thrown out. The struggle is real! Below I have come up with a list of kid favourite recipes that you can make for breakfast, lunch, snacks or even dinner. They are healthy, tasty and come together really quickly (always important). Berry and Chia Seed Jam While the idea of making your own jam may seem overwhelming and like something you would NEVER do. I can assure you this berry and chia seed jam is super simple to make, with the added nutrition of chia seeds and just a splash of maple syrup (vs traditional jams which are loaded with sugar). 3 cups of mixed berries (I used frozen) 2 tbsp maple syrup 1/2 tsp vanilla extract 2 tbsp chia seeds In a medium-sized pot bring the berries and 2 tbsp of maple syrup to a low boil. Reduce heat to low-medium and stir often. The fruit will soften and the jam will start to thicken. Once the fruit has cooked down a bit, stir in the chia seeds and cook the jam down until it thickens to your desired consistency, about 15 minutes. Stir often. Once jam reaches your desired thickness remove from heat and stir in the vanilla. Use wherever you would use regular jam. I am partial to adding a scoop of jam to yogurt and nuts or seeds to make a breakfast or snack parfait! Store in a sealed container for about a week. Chocolate Banana Pancakes Who doesn’t love pancakes? This version comes together in no time at all and is perfect for breakfast or packed for a school lunch or snack. If you make a large batch you can keep them in the freezer and then just pop in the toaster to reheat for a quick on the go breakfast (or store in the fridge for a few days and pop out as a quick snack. My kids love them cold!) 2 cups of oats (blended into a flour) ½ tsp baking powder pinch of salt 1 cup water 1 egg 2 bananas (mashed) 1 oz of dark chocolate 1-2 tbsp butter or coconut oil Quickly blend the oats in a blender or food processor until they are a flour consistency (should take only a few seconds). Add oats to a large bowl and then add in remaining ingredients and stir until combined. Add more water if batter is too thick (however it is a slightly thick batter) Add a tbsp. of butter or coconut oil to a hot pan (medium heat) and then scoop batter into pan cooking the pancakes for about 2-3 minutes/side depending on size (until cooked through). Tuna Salad This takes a classic and just kicks it up a notch with the addition of healthy fats in the avocado and an assortment of veggies. Serve on whole grain bread, a wrap or by itself. I like mine on a bed of greens (but my kids aren’t quite there yet ) 3 cans of tuna (drained) 1 avocado (mashed) 2 tbsp of yogurt 1 tbsp of mayo 1 pickle (chopped) 2 ribs of celery (diced) 1/2 bell pepper (diced) 2 tbsp parsley (finely chopped) Combine all ingredients in a large bowl and mix until thoroughly combined. Enjoy! Wraps Two Ways Kids love wraps! They make a seemingly boring sandwich somehow feel special. Two of my favourites are the taco wrap and veggies and hummus. Both quick and easy and packed with protein and healthy fats to keep kids (and adults) feeling full and satiated. Taco Wrap 1 whole grain wrap 1 lb ground beef Taco seasoning mix (1 tbsp chili powder, 2 tsp cumin, ½ tsp salt and pepper) –or to taste Toppings: Avocado, shredded cheese, yogurt, diced tomato, salsa Cook ground beef over medium heat until fully cooked through. Drain off any excess fat. Season with spice mix to your personal taste. Add meat to wrap and then add favourite toppings. Hummus and Veggie Wrap 1 whole grain wrap 2 tbsp of hummus Assortment of vegetables (chopped)- cucumber, carrots, bell pepper, lettuce etc. Spread hummus on the wrap and fill with favourite veggies! Chocolate chia pudding or popsicles I have been experimenting a lot this season with different popsicle flavours and while I like the classic fruit combinations, this chocolate one is so decadent and delicious that I had to include it here. 1 can coconut milk ½ can filled up of dairy or almond milk 3 tbsp maple syrup 1/2 cup cocoa powder 3 tbsp chia seeds Combine all ingredients in a blender and either eat as a pudding or freeze into popsicles. Sweet Potato Mac n Cheese I am a big fan of cramming extra nutrition wherever I can and this mac n cheese is no exception! A roasted sweet potato adds a subtle sweetness, gorgeous colour and countless nutrients. You can sub other veggies too, such as roasted squash or cauliflower (just need to puree cauliflower after cooking so it is a smooth consistency). 2 cups of pasta 1 baked sweet potato 1 tbsp butter 1 tbsp flour Salt and pepper 1/2 cup of milk 1 cup shredded cheddar cheese Bake sweet potato in the oven at 350F until fork tender (or microwave). While potato is baking boil your water and prepare your pasta according to package instructions. Drain pasta after fully cooked and leave to the side. While pasta is cooking prepare a roux by melting butter in a saucepan and then adding in the flour, stirring until they are well combined. Add in your milk and stir until lumps are dissolved and the sauce begins to thicken. Lastly, add the cheese and stir until thoroughly combined. (This is your cheese sauce) Once sweet potato is cooked remove the skin and mash the flesh into your cheese sauce. Add cheese and potato mixture into your cooked pasta and stir until pasta is coated in the sauce mixture. Smoothies Smoothies are one of my favourite go to breakfasts or snacks. First off, most kids love them (especially when served with a straw!) and you can cram lots of fruits, veggies and healthy add ins like seeds, nut butters and avocado. Play around with different combinations to find one that you and your family love. I find frozen banana will mask just about any other flavour, so get creative and toss in some spinach or other greens. Start with a liquid (water or milk work well), then add some frozen fruit, fresh greens and then some extras such as chia or hemp seeds. Blend and enjoy! I hope these recipes help make back to school meal planning more enjoyable and let me know how you and your family like them and what your go to favourites are! Allison Martineau, BHSc, MS Allison has over 10 years experience working in health and nutrition. She has a passion for sharing her nutritional strategies with expectant and new families to make cooking and eating for health during the preconception, pregnancy and postpartum periods simple and convenient. Allison runs a nutrition practice called Sweetpea Nutrition and is the nutritionist at West End Mamas . She lives in Toronto with her husband and two young sons. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Create Your Own Adventure Bites Recipe" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/healthy-snacks" markdown_url: "https://www.bodycotoronto.com/llms/blog/healthy-snacks" lastmod: "2018-07-28T17:29:00.000Z" --- Hello everyone! It’s me, Crystal, your favourite Nutritionist! Today I’m going to be showing you a quick and easy snack you can make that will ensure you can spend the most of these beautiful days outside enjoying the sun and not slaving away in the kitchen. If you’re like me, and grew up in the 80’s, then you probably remember those Create Your Own Adventure books where you decide where the story goes. I always loved those books because every time I read it, it was a new and different story. So today I’ve taken that book premise and made it edible! Introducing the Create Your Own Adventure Bites! Ta da! These bites take about 10 minutes to make and they don’t require any appliances, which means you can even make them in the park, if that’s what strikes your fancy. What you need: 1 1/2 cups rolled oats 2 Tbsp chia seeds or flaxseeds or hemp seeds 1/2 cup nut or seed butter of choice 3 Tbsp maple syrup or honey (or to taste) 1 tsp vanilla or almond or peppermint extract (or any other flavour that is calling out to you) 1/2 cup add ins Add in Ideas: raw cacao powder (for a healthy chocolatey ball) almonds, cashews, walnuts, pistachios, really any nut you’d like or a combo of nuts, oh my! pumpkin seeds, sunflower seeds, sesame seeds unsweetened shredded coconut dried fruit anything else you can think of For my bites I’m using hemp seeds, cashew and almond nut butter, maple syrup, vanilla extract, shredded coconut, chopped walnuts and chopped cashews. Once you’ve got all your ingredients it’s time to mix the dry stuff together in one bowl and the wet stuff together in another bowl. Now stir the wet ingredients into the dry ingredients. This part is easiest if you ditch the spoon and use your hands. Once it’s all mixed together it should be sticky but not too sticky. You should be able to mould the mixture into balls. This recipes makes about 20 one inch bites. These bites are a great snack to help keep your energy up throughout the day. Throw a few in your bag and get on with your busy summer day! But don’t forget, energy is calories so be smart about how many of these delicious bites you consume at once. Nutrition Information: Oats contain carbohydrates, which gives your body energy but they are also packed with soluble fibre that helps lower cholesterol and regulate blood sugar. Keeping you from getting Hangry! Chia seeds and flaxseeds also contain fibre which helps keep you regular. As well as containing Omega 3 fatty acids, essential to a healthy cell membrane. Hemp seeds are a complete protein, meaning they contain all 9 essential amino acids. Amino acids are the building blocks of your DNA. Nuts and nut butters and seeds and seed butters are packed full of healthy fats and protein as well. Fats help you stay full longer. Make sure to buy quality nuts and nut butters. Look out for added sugar and oils. A good nut or seed butter should have one ingredient – the nut or seed on the label. Maple syrup or honey is a great source of fuel for your body. For all of you confused about what your body uses to make energy, here’s the simple answer – carbs. That’s right. Your body uses carbohydrates to make energy, not protein. Not protein?! And just to be clear, carbohydrates are found in fruits, vegetables, grains, beans, legumes, nuts, seeds, etc. It’s not a dirty word you need to be afraid of. We’ll discuss this further in another post. Raw Cacao is another amazing source of fibre as well as antioxidants, iron and magnesium! Raw cacao powder is ground from cacao beans. It’s healthy because it doesn’t contain added sugar. Crystal McIntyre, Certified Holistic Nutritionist / Certified Iridologist Crystal believes that proper nutrition is an important factor in overall health. She uses a holistic approach to promote a balanced lifestyle based on the individual. Holistic health encompasses not only the body’s physical needs but also mental, emotional and spiritual needs as well. Crystal loves to travel and spends her spare time working on her art health blog, Artfully Healthy! If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "5 Things Every Teen & Parent Should Know About Healthy Teen Periods" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/healthy-teen-periods" markdown_url: "https://www.bodycotoronto.com/llms/blog/healthy-teen-periods" lastmod: "2024-10-03T16:55:00.000Z" --- Here’s what I remember about being a teenager and getting my first period. I remember a very awkward health class where an extremely ill-equipped male gym teacher explained female anatomy and showed us what a tampon looked like. I remember not really knowing what to expect but feeling like I should. I remember getting it for the first time, by some cruel twist of fate in that same gym teacher’s class and calling my mom to pick me up because I had no way to manage it and I sure wasn’t about to ask that teacher for help. I remember my mom handing me my first tampon and having to read the instructions to figure out what the heck to do with it. I generally remember the whole experience being inconvenient and yucky. I don’t believe our girls need to have that same experience today. I have this belief that your period can be your superpower. When we teach teens how to understand and better yet tap into their natural female hormones they start to feel like it is less of an inconvenience and more of a privilege. When we do a really good job of preparing them, we reduce their anxiety and help them see it as a right of passage. Here is the problem, as parents we are often ill-equipped for this conversation simply because the research, the environmental impact and products have changed drastically since our days in awkward gym classes. Instead what happens is too many families pass along a legacy of burdensome periods simply because they don’t know any better. But as Maya Angelou once said, once you know better, you do better. So based on our conversations and teaching with teens, here are a few things I would like both you and your teen to know about healthy teen periods. It might come sooner than you think While it is true that the average age of a girl’s first period tends to be about 12 years old, we are starting to see girls get their first period as early as 8 years old. While there are multiple hypotheses about why this might be the case, many believe it is because of increased environmental toxicity. More specifically the increase in environmental and nutritional estrogen that we are consuming in addition to our naturally occurring estrogen. This becomes a problem when we use age 12 as a benchmark. We assume that our preteens aren’t ready for this type of information but when they are without it, it leaves them more vulnerable to feelings of shame and embarrassment when they are caught unaware. Bottom line, if we want to empower our girls there is no better tool than knowledge and it is never too early to have the conversation. Signs that your preteen or teen might be getting ready to have their first period is the development of breast tissue or breast buds, increased body hair growth or the presence of cervical discharge which is a sign of ovulation. It might take a while to get it right but when it does you will have a built-in body report card It takes a while for teens to start to have a normal period. Our bodies are incredible vessels but even they have a learning curve. It is extremely normal to take upwards of a year before a teen starts to see consistent regularity in her cycle. It is also normal for cycle lengths to be longer and irregular. If your teen continues to have irregular, missed or unusually heavy periods after a year, it might be a good idea to check in preventatively with a period-informed practitioner (yes there is a difference). When it does start to regulate though, it can be an amazing tool towards helping us understand our bodies. Scientists believe that our hormonal flow is the 5th vital sign because of how much information it provides on the health of our bodies. Dysfunction can be a wonderful tool of early detection but only if you understand it. Talking about periods can challenging, heck all of adolescence can be challenging but it doesn’t need to be. If you are enjoying this conversation, you will definitely want to join us in April as we draw on our extensive work with teens and preteens to let you in on The 5 Most Awkward Conversations You Will Have With Your Teen and How to Handle Them. Know Thyself Tracking can be so much more powerful than simply predicting your period. In our course and membership, we teach our participants how to track their cycles as a means of uncovering their innate superpower. Each of our hormones has a different expression, both physically and emotionally, and being able to use those as tools can be the ultimate feminine edge. For example, when estrogen rises following menstruation in our follicular phase, girls feel bolder and braver. They are physically stronger. It is a perfect time to reach out to a new friend, volunteer in class or try a new physical skill. Conversely, when progesterone becomes the dominant hormone in the luteal phase, girls can be more emotionally expressive, require more rest but also be more creative. This is a wonderful time for deep conversations with your teen or engaging with them in their more artistic side. Pushing hard during this phase actually goes against a girl’s physiology and creates more stress in their systems. When we start to help teens understand their monthly cycles we can also help them plan for success. It is helpful for us to understand that, unlike their male counterparts, they are not going to be consistent from day to day and emotional ebbs and flows are simply the truest expressions of their own anatomy. The pill is not going to make your periods any better I really wish someone had properly explained this to me before my 17-year stint with oral contraceptives. Please understand that I am not advocating against birth control, I am simply asking that all menstruators be given fully informed consent. Most oral contraceptives don’t resolve menstrual symptoms, they actually disrupt the cycle, often suppressing ovulation and masking symptoms. When we eliminate a natural cycle there is a good chance that we might miss the underlying causes of what was contributing to those symptoms in the first place. In fact, when a woman decides to stop oral contraceptive use, those symptoms often come back but after years of suppression, they can in fact become worse. Ladies, acne in your late 30s or 40s is not fun. Please do your due diligence in understanding all contributing factors, risks and benefits before deciding to use contraception as a means of alleviating symptoms. Families should have a thorough discussion with their health provider to best understand the indications for use, complications, side effects and it's role in contraception so they can make a balanced, individualized and well informed decision. Being a Teenager or having PMS is not a write off for emotional expression She’s so crabby. Ugh, my teenager is so moody. You must be PMS’ing. We’ve heard it all before and I’m pretty ready to call BS. Being a teenager or experiencing a normal hormonal cycle should not make you an emotional pariah. In fact when we use normal transitions into adolescence or womanhood as a way to dismiss a preteen or teen’s feelings and legitimate emotions we are actually failing as parents, peers and colleagues. There is a theory that when progesterone takes over in the luteal phase of the menstrual cycle, teens may emote more expressively. It is not that the emotions weren’t there in the first place, they simply have more access to them and the ability to articulate them. Those feelings and emotions are legitimate and not a flux of physiology. It is also important to note that normal adolescent brain development will have them lean into deeper emotional relationships with their friends and sometimes shy away from their parents. Remember when they were babies and they would stay awake all night because they were practicing the skill of rolling over or trying to pull up in their cribs? This is no different, this is how teens practice the skill of independence. So next time you feel that your teen is being dismissive or moody remember that it is a normal part of their development. Seize the opportunity to lean into more introspective discussions with them when the cycle encourages them to share but most important drop the guilt or shame associated with their normal expression of legitimate feelings and thoughts. You might just learn a bit more about what is going on in their heads. When in doubt prepare, prepare, prepare This is probably the subject that we get the most questions about in our courses. Girls above all else are very anxious about getting their period for the first time and not being prepared. I think they all have the image in their mind that it will most definitely happen on the one day they chose to wear white pants to school, they won’t know what to do and mom (or dad) won’t be home when they call. This is such a simple worry to alleviate for our young menstruators. We typically suggest that if you start to notice signs that your preteen or teen might be getting ready to have their first period (or they are simply curious), have a discussion with them around creating a period kit. I love that there are actually teen-specific brands and products on the market now that are age-appropriate, healthy and environmentally conscious. Something like period-proof underwear (Knixteen by Knix is my favourite) is a wonderful entry product for girls of this age. Having an open conversation about what type of products they might be comfortable using and showing them how to use it properly is a really great starting point. Being able to have that conversation thought might take a little research on your part. Period products have changed tremendously and simultaneously not at all since I started using them. There is much more choice on the market and you may not be as familiar with some of the gateway products. Ultimately when it comes to researching products I suggest you look at functionality (some girls will not be comfortable with a tampon or cup but athletes might not be able to use pads effectively in their sport), read the label (it would shock you how many products are laden with products, bleach or fragrance being some of the more dangerous) and hygiene (it is something they will be able to use and change properly outside of the home). Regardless of what you choose, the most important part is that they feel supported and prepared. Learning about products and building a kit together will make this a much easier subject to broach. I hope you’ve taken away some important ways we can help our preteens and teens change the narrative on period health. Our big goal here is to wipe away the legacy of shame and guilt on the topic and help girls create a ripple effect of empowered health in their communities. If you still feel funny about having this conversation, don't worry you are not alone. I would suggest booking an appointment for you and your preteen with a period informed practitioner (at Body Co either our Naturopath or Pelvic Floor Physiotherapists are great options). Once they get over the mortification of having to have the discussion, they might just find that they've learned a lot and feel much more prepared to manage the next chapter. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Don’t Let the Travel Spoil the Trip: 5 Ways I Travel Healthier" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/healthy-travel" markdown_url: "https://www.bodycotoronto.com/llms/blog/healthy-travel" lastmod: "2019-11-25T01:26:00.000Z" --- Do you feel it? The cold in the air? For me that can only signal two things: Move over pumpkin spice…it is holiday season! It is time to get on a plane and get out of the cold. Winter is my travel season and with good reason. I don’t travel much for work but you better believe when I do it is in search of conferences and self development in warmer climates that coincide with Canadian winter. While that might sound glamorous, there is one thing that any business traveller (or parent of small children) can universally tell you. The ACT of travel is never glamourous. In fact it is one of the least healthy things you can do. Seriously, I challenge you to look for healthy options in an airport. It is a veritable goulash of unhealthy made up of sitting on your butt, awful food choices and being trapped in a canister of recirculated germy air. Earlier this month I travelled to Charleston for the Hollis Company’s Business Rise Conference. Knowing I was leaving a family on the verge of cold and flu season and wanting to have optimal energy to be fully engaged in the learning ahead I made a few decisions about how I was going to travel to optimize my health. I drank water I know, I know you have heard me tell you to drink your water a million times before. However given how simple it is and how few people actually do it, it bears repeating. Aside from going to the bathroom frequently there is literally no downside to drinking water. It hydrates your muscles, connective tissue, internal organs and skin. It helps your digestion. It supports your nervous system. It assists in weight loss. If you are reading this and noticing you are thirsty you are already 30% dehydrated. So go! Drink! Aim for at least half your body weight in fluid ounces and probably a bit more if you are travelling. I wore compression socks Did you know that 50 – 80% of your resting blood volume is in your calves when you sit? Movement creates a muscle pump that circulates it through your body. Given how much you sit through the course of travel, it is no surprise that most of us get off of a plane with swollen feet and sluggish legs. Compression socks are tightest at the ankle and ease up toward the knee helping with positive blood flow back to the heart and lymphatic system. This reduces the stress on your veins and helps prevent and manage things like venous insufficiency and varicose veins. More importantly it leaves you feeling good as you step off the plane and into your next adventure. Here is a pro tip: if you are fit professionally, most insurance plans cover the cost of compression socks. It is an item I always tell clients to stock up on before their insurance resets at the end of the year. Take advantage of our complimentary compression assessments by booking with one of our health practitioners. I washed my hands I firmly believe that washing my hands has been my best defence over the years against the numerous cases of cold and flu that walk through my door. I don’t mean washing them once or twice a day or just after I go to the bathroom. I probably wash my hands 20 – 30 times a day. Treat a client. Wash my hands. Walk in the door of my house. Wash my hands. Ride public transit. Wash my hands. Play with my kids. Wash my hands. You get the point. Obviously this is more challenging on a plane but luckily hand sanitizer comes in travel sizes and fits perfectly in a carry on or purse to defend against the thousands of germ-y surfaces you will come into contact with on your journey. I booked an aisle seat If you have been paying attention and a) have been drinking your water and b) getting up off your butt then booking an aisle seat comes in very handy. Sure it may not afford you the panoramic view of your destination but it will allow you to avoid crawling over your sleeping neighbour to get to the bathroom. Aim to stand every 30 – 40 minutes. Better yet if traffic allows, get into the aisle and move a little bit. Movement will stop swelling and prevent your muscles from stiffening from long bouts of sitting. It is also helpful in relieving pressure from your back, hips and pelvis. I brought a probiotic There are plenty of different schools of thought on probiotics but when you are travelling to new environments, introducing new foods and adjusting your normal daily rhythms you want your immunity at it’s best. Up until now many people would leave their probiotic, which supports healthy gut biome, at home because most probiotics needed to be refrigerated which compounded the stresses of being away from home by all of a sudden allowing healthy digestive gut bacteria to drop. Luckily now we have shelf stable probiotics (we like Nova brand in the clinic) and quality companies will even have travel specific probiotics. Confused by all of the different strains out there? You should be which is why it is important to ask your health practitioner which is most specific to your individualized needs. Our naturopath is a great place to start when evaluating your supplements. Wherever you travel, be it for work or pleasure, staying healthy is a great way to get the best out of your vacation. Don’t let the journey tarnish the destination. Take these simple steps and arrive ready to rest and rejuvenate. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "February Is Heart Health Month" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/heart-health-month" markdown_url: "https://www.bodycotoronto.com/llms/blog/heart-health-month" lastmod: "2026-02-02T21:20:00.000Z" --- ## Let’s Talk Cardiovascular Health & Movement February is generally associated with Valentine’s Day (and heart shaped chocolates), but it’s also a time we can focus on actual heart and cardiovascular health. Did you know heart disease is the leading cause of death in Canada? 1 There are things we can do to reduce the risk of heart disease such as being physically active, eating a variety of healthy foods, not smoking, getting proper sleep and managing stress . One of the most powerful tools we have to support our heart is movement . Your heart is a muscle and responds to exercise just like the other muscles in your body. ## Why Cardio Matters Regular cardiovascular activity: - Improves circulation, delivering oxygen and nutrients more efficiently throughout the body - Supports heart and lung function - Helps regulate blood pressure and cholesterol - Improves energy, mood, and stress levels Better circulation also supports tissue health, healing, and overall vitality and these benefits you feel far beyond just your workouts. ## Movement Helps More Than Just Your Heart Movement isn’t only about cardio: - Load-bearing activity helps strengthen bones and joints - Regular movement supports joint health and mobility - Muscle engagement helps protect the body from injury and stiffness This is especially important for those of us with sedentary jobs . If you sit at a desk or computer most of the day, aim to get up and move a few times throughout the day to counteract prolonged static positions. ## How Much Exercise Do We Really Need? According to the [World Health Organization](https://www.who.int/) 2 (WHO): ### Adults aged 18–64 - At least 150 minutes of moderate-intensity activity per week, or - 75 minutes of vigorous-intensity activity, or a combination of both - For additional benefits : up to 300 minutes per week - Muscle-strengthening activities on 2 or more days per week ### Adults aged 65+ - Same cardiovascular guidelines as above - Activities to improve balance and prevent falls at least 3 days per week - Muscle-strengthening activities on 2 or more days per week ## Children & Adolescents (5–17) - At least 60 minutes of moderate to vigorous activity daily - Muscle- and bone-strengthening activities at least 3 times per week * Remember: some movement is always better than none. ## Some strategies to hit those target activity minutes: - Start small. You don’t need to overhaul your life overnight. You could do things like taking the stairs instead of the elevator or parking a few blocks away and walking to your destination. - Choose an activity you enjoy whether it's walking, running (my personal favourite) , biking, dancing, swimming, or pickleball. Any movement that gets your heart rate up is good. - Be consistent. Choose a day and time that realistically works for your schedule and block it in. - Small changes add up and can make a big difference over time. ## Eating for Heart Health Canada’s Food Guide 3 recommends focusing on: - Plenty of fresh fruits and vegetables - Whole grains - Healthy fats - Protein-rich foods - And limiting processed foods whenever possible So this February let’s focus on more than candy hearts and show some love to our actual hearts through movement and healthy eating. ## References: 1.https://www.heartandstroke.ca/heart-disease/what-is-heart-disease/types-of-heart-disease 2.https://www.who.int/initiatives/behealthy/physical-activity 3.https://food-guide.canada.ca/en/ ## Meet April With nearly two decades of professional experience, April Boultbee has established herself as a leading massage therapist specializing in sports injury rehabilitation and performance recovery. A 2003 graduate of the prestigious Sutherland-Chan School of Massage Therapy, April combines clinical expertise with personal athletic experience to deliver exceptional therapeutic results. What truly distinguishes April's practice is her extensive background as an international competitive athlete. As an elite ultramarathoner with over 25 years of racing experience, she brings unique insights to treating athletic bodies. April believes in building strong therapeutic relationships with her clients. Rather than offering one-size-fits-all solutions, she partners with each person to: - Develop personalized remedial exercise programs - Create sustainable strategies for injury prevention - Enhance overall physical performance - Improve long-term health and well-being Whether you're a competitive athlete looking to optimize performance, recovering from a sports injury, or seeking relief from everyday tension, April's specialized approach to massage therapy can help you achieve your wellness goals. --- title: "How to Identify High Functioning Mood Disorders" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/high-functioning-mood-disorders" markdown_url: "https://www.bodycotoronto.com/llms/blog/high-functioning-mood-disorders" lastmod: "2024-06-04T13:29:50.000Z" --- Often clients wait too long to start therapy or start at burnout or a state of crisis. It is important to know how high functioning mood disorders present and the signs and symptoms to look out for. On the outside these individuals may present as successful and well adjusted who are able to maintain elevated levels of daily functioning without experiencing significant emotional distress. Note, high functioning individuals with an existing mental health condition suffer internally and often alone. Here are five types of high functioning mood disorders and what to look for. High Functioning Depression (Persistent Depressive Disorder - PDD/Dysthymia): -  Signs and Symptoms: Chronic low mood, fatigue, low self-esteem, poor concentration, and feelings of hopelessness lasting for at least two years. -  Functioning: Individuals can maintain daily responsibilities such as work and social relationships, but they feel consistently unhappy or unfulfilled. Often described as an underlining sadness or discontent. High Functioning Anxiety: -  Signs and Symptoms: Excessive worrying, restlessness, irritability, muscle tension, and disordered sleep. -  Functioning: Individuals may be high achievers, organized, and appear calm and collected, yet they internally struggle with pervasive anxiety and fear of failure. They can show up to their commitments but lack self care in the areas of sleep, nutrition, and home life. High Functioning Post-Traumatic Stress Disorder (PTSD): -  Signs and Symptoms: Intrusive memories, flashbacks, avoidance of reminders of the trauma, negative changes in thinking and mood, and increased alertness and reactivity -  Functioning: Individuals may continue to work and interact socially while internally managing significant distress related to their traumatic experiences. Coping mechanisms can also present as dissociative tendencies and disconnection to the self. High Functioning Bipolar Disorder (Cyclothymic Disorder): - Signs and Symptoms: Periods of hypomania that includes elevated mood, increased energy, reduced need for sleep and mild depression that last for at least two years. Both manic and depressive episodes are mild in nature and different to Bipolar 1. -  Functioning: Individuals can often maintain stable jobs and relationships, though their mood swings may cause intermittent disruptions in their lives and difficult to predict. Unaddressed or undiagnosed cyclothymic disorder can lead to increased stressors, and propensity to substances and anxiety. High Functioning Seasonal Affective Disorder (SAD): -  Signs and Symptoms: Depressive episodes that occur seasonally, primarily in winter months, characterized by low energy, over sleeping, overeating, and weight gain. -  Functioning: Individuals may manage their responsibilities and maintain an appearance of normalcy despite the seasonal depressive symptoms, however struggling with healthy habits and social isolation. It is important to acknowledge that even if individuals with high functioning mood disorders appear to be coping well, they can benefit from therapeutic support and treatment. It is best to learn how to effectively manage symptoms through healthy coping mechanism to improve quality of life through therapy, medication and or lifestyle changes. ## Meet Paula (she/her) Paula is a warm and approachable Registered Social Worker and Psychotherapist who treats her clients like human beings and not patients. Originally from Mexico, Paula takes a very integrated approach and believes our bodies hold the wisdom to help us heal. Paula is enthusiastic about therapy and personal growth, and strongly advocates for her clients to live the life that they want to live. Paula obtained a Social Service Worker diploma from Humber College and a Bachelor of Social Work (honours) from York University. Paula started her career in Social Work in 2003, and participated in organizational work supporting women against violence, refugees, and members from marginalized populations, focusing on immigration settlement and outreach. This meaningful work led her to seek other outlets to support and connect with people from a holistic place. She graduated from a five-year Psychotherapy program at the Gestalt Institute of Toronto while managing Integrative Health Clinics focused on functional medicine, chronic pain, women’s health, and hormones. Paula's unique approach to therapy integrates her Social Work background, ten years experience in the health and wellness industry and her mindfulness training. Paula is passionate about empowering her clients and works with individuals suffering from low self-esteem and body image, life transitions, depression, and anxiety. She works with adults to create a safe space to explore this innovative, client-centred approach to therapy. In that space, she collaborates with the client to establish boundaries, build rapport, identify blocks, unfinished business, and new opportunities for growth. --- title: "Hips and Hockey: Why We Treat Hips in ALL Of Our Athletes" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/hips-and-hockey" markdown_url: "https://www.bodycotoronto.com/llms/blog/hips-and-hockey" lastmod: "2019-11-03T00:39:00.000Z" --- There has been a lot of talk from us around our recent move (check out our new space at 3093 Dundas St. West!), but today I wanted to shift gears back into orthopaedic injury management and prevention since I’m better at talking about this… Among the athletes I typically see at the clinic, pre-teen and teenage hockey players are up there. Whether they are coming in for lower body or upper body injuries, I almost always seem to assess and treat their hips/pelvis. Why? It is VERY common for hockey players, including youth athletes, to develop changes in the hip joint that can lead to serious injury over time. Femoral acetabular impingement (FAI) is the most common culprit. Research evidence has shown that the incidence of these changes occur in up to 79% of hockey players at the peewee, bantam, and midget level (1). These changes are typically ‘asymptomatic’ in this age group, but continued activity without intervention can lead to symptoms (for example, hip pain with squatting and taking a long stride, or lower back pain during/after hockey). Not all players will develop true problems from these changes, but the risk is there, and we need to act to prevent it at a younger age. So what can we do? Proper off-ice training can be critical in developing the control and mobility needed to reduce the athlete’s risk of future injury. What is Control in the context of the athlete? Control is being able to activate specific muscles and move your body in specific ways Control is our primary concern when discussing hip injury prevention for hockey players as it will help with the following: Improved balance of forces at the hip joint leads to more diffuse forces across the hip and therefore less ‘wear and tear’ in one area of the hip Improved balance of muscle activation/use leads to reduced risk of overuse of one or a few muscles and therefore reduced risk of muscle injury What is Mobility? Mobility is the range of motion we can achieve while using our muscles to move us IMPORTANT NOTE***: this contrasts with flexibility which is our body’s ability to move through stretching and relaxation… arguably not very beneficial since athletes typically don’t relax their muscles during sport As a caveat: Ideally, mobility increases ONLY if control is maintained throughout the entire range of motion. A reduction in hip mobility and pelvic joint movement has been shown with an activity as simple as walking (2), so I don’t think it is unreasonable to assume that these changes can be amplified during higher-level activities such as hockey. What I typically see in the clinic when assessing youth hockey players is poor hip/thigh control with a movement as simple as a squat. I often see the knees moving every which way during the squat descent, an inability to squat to a depth at or below ‘parallel’, and arms outstretched to help with balance. This to me highlights the mobility and control issues already noted, but also a strength limitation. So now that we have some insight into the underlying issue, how do we reduce the risk of symptom development while still allowing participation in sport? A thorough biomechanical assessment from your trusted rehabilitation specialist would be a good start! Every athlete will require an individualized treatment plan based on their strengths and weaknesses. But given that you have come this far in the blog, I will give you a few ideas of what we will assess and treat based off of recent recommendations (3): Hip mobility (obviously…), but with focus on the end-range of movement. Think about bringing your knee to your chest without using your arms to hug your leg to your body. The first 80-90% is probably pretty easy, but the last 10% is where the challenge begins. Bipedal (two-legged) movements to build movement control. We can use specific cues to help the athlete move efficiently and CONTROL their mobility → this would progress to unipedal (single-leg) movement since hockey players spend a lot of time on one leg as they skate. Strengthening in the above bipedal and unipedal positions as well as end range positions. If an athlete can CONTROL their movement when they are lifting/pushing/pulling added weight, it will translate to better long-term outcomes and reduced symptom aggravation. Acceleration, deceleration, and direction-change training. Having the correct mobility, the correct control, and added full-body strength will minimize the joint forces felt at the hip while completing these drills (thus limiting symptom aggravation). Though the above is not an exhaustive list of how we can better prevent AND treat your youth athlete’s potential hip problems, hopefully it is a step in the right direction for those looking to build a foundation that will allow for long-term, pain free, participation in sport. If you have concerns regarding your youth athletes pain, movement and/or function, coming in for a detailed biomechanical assessment will bring you one step closer to avoiding injury and improving your bodies tolerance of the sport. Highlighting and resolving biomechanical and strength deficits is something that can’t be done by reading this blog, so please use our expertise appropriately. As always, thanks for reading! References Phillipon, M.J., Ho, C.P., Briggs, K.K., Stull, J., and LaPrade, R.F. Prevalence of increased alpha angles as a measure of Cam-type femoroacetabular impingement in youth ice hockey players. Am J Sports Med. April 2013; 41: 1357-1362. Kennedy, M.J., Lamontagne, M., and Beaule, P.E. Femoroacetabular impingement alters hip and pelvic biomechanics during gait: Walking biomechanics of FAI. Gait & Posture. July 2009; 30(1): 41-44. Bennell, K.L., O’Donnell, J.M., Takla, A., Spiers, L.N., Hunter, D.J., Staples, M., and Hinman, R.S. Efficacy of a physiotherapy rehabilitation program for individuals undergoing arthroscopic management of femoroacetabular impingement – the FAIR trial: a randomised controlled trial protocol. BMC Musculoskeletal Disorders. Feb 2014; 15(58). Jordan Fortuna, Physiotherapist Jordan is a graduate of the University of Toronto Physiotherapy program and has since been practicing in orthopaedic settings. He has developed an interest in sports physiotherapy through his many years as an athlete, participating in baseball, golf, snowboarding, and more recently rock-climbing, cycling, and strength training. He has worked with a variety of clientele including athletes from disciplines such as competitive dancing, running, rock-climbing, and mixed-martial arts, as well as non-athletes of a wide age range and ability. Regardless of activity level, he is dedicated to improving mobility, optimizing function, and strengthening to help achieve your goals through the use of an individualized exercise prescription and manual therapy. He also has additional training in acupuncture and sports taping. Jordan is available for appointment on Tuesday, Thursdays and every other Saturday. You can book your appointment with him [here](https://bodyco.janeapp.com/#/staff_member/10). If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "How Family Built My Business" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/how-family-built-my-business" markdown_url: "https://www.bodycotoronto.com/llms/blog/how-family-built-my-business" lastmod: "2016-02-15T16:57:00.000Z" --- More than once, I’ve heard that my work, and by extension my company, is my second child. Sometimes it is said in jest when I sprint across the gym to reach a client call. Sometimes it is said in frustration as I respond to emails from the dock at the cottage. The fact of the matter though, is that my work has become my family, built for my family and is loved equally in both directions. So for that reason, I thought today, at the end of a beautiful but cold Valentine’s Day and Family Day weekend, I would share the story of my second child, in a love letter to those who gave me such a precious gift. RPM Physiotherapy was born for my daughter Charlotte and was a gift from my husband. Four months into my maternity leave, I was committed to but struggling with the concept of how to be a great mom in the constraints of my high profile but high stress job. My daughter had been to the office at 5 days old on Boxing Day to do employee payroll and was a regular at management meetings before she ever lifted her own head. Other women do it beautifully but for me the thought of catching the 6 AM subway permanently was literally making me ill. One night between sobs (and not the pretty kind) my husband leaned in gently and said “quit your job. We will find a way to make it work.” Being unemployed never felt so good. I spent the next four months reveling in the beauty of my growing baby girl but knew that being a stay at home mom was neither feasible nor right for me. I love my job. I love the challenge of helping people and wanted my daughter to see she could do both if that is what she one day choses to do. I needed to create a work situation where I could be active with my daughter and also fulfilled and challenged by a career. I had never been without work before and didn’t know where to start. I skeptically sent in email out into the universe (more precisely to Mike and Marcus, the owners of RPM, who I had met with two years before) and held my breath. The universe answered within an hour. RPM has felt like home from the minute I walked through the door. It fits because family comes first and everyone treats each other with respect and positivity. Sure there are days when it isn’t all rainbows and unicorns but it is usually solved over a hard sweat and a pint. Charlotte came to my first meeting and no one batted an eyelash over her infant screams or the baby puke that was likely in my hair. Pretty soon she was crawling on the gym floor while I painted treatment rooms and installed furniture. Just this morning she busted a move in front of a packed spin room. She is always greeted warmly and no one has ever made me feel like less of a business woman while I wrangle a toddler or like less of a mom when I work until 8pm. I’ve always been a firm believer that if you love what you do and do it with passion and authenticity the business will follow. Being confident enough to rely on that philosophy as a business strategy can be risky if you aren’t surrounded by a positive work environment and trusting community. Part of the reason I can love my job as much as I do is that I have that both at RPM and within the Junction community. I’m always thankful for the trust people put in me when they ask me to take care of them or refer a friend or family member. Often it is me who is enriched by those interactions. There is never a day that passes when I am not learning or being engaged by the richness of those around me. I’ve made wonderful friends, felt overwhelmingly supported and even learned to love Olympic lifting. In the last year, my second child has grown significantly. She now supports not only my family but those of the amazing practitioners who work with me. She often stumbles and falls but never without learning a valuable lesson. She is still learning to balance and some days are better than others but both sides are seen with gratitude. She relishes the opportunity to learn and grow through the kindness, thoughtfulness and constructive support of those around her. Thank you to everyone who has contributed, supported and taught me in my journey over the last year. Family and love can be defined many ways. I am lucky to have so much of both at home, at work and within our community. It is what has made my business. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "How To Boost Your Fertility" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/how-to-boost-your-fertility" markdown_url: "https://www.bodycotoronto.com/llms/blog/how-to-boost-your-fertility" lastmod: "2019-10-15T16:36:00.000Z" --- The number of individuals and couples facing infertility issues has shown a rise over the past few years. Today, the infertility statistics have increased from 5.4% in 1984 to 16% today (1) – that means almost 1 in 6 couples today are facing fertility issues. Besides taking measures to monitor your menstrual cycles and ovulation, below are some simple lifestyle changes you can make to improve your fertility. Diet: Stick to diets rich in whole grains, unsaturated fats and vegetables. The mediterranean diet has been associated with improved fertility in both men and women. Processed foods, saturated fats and sugars have been associated with lower fertility (2). While the results of alcohol, dairy and caffeine are inconclusive, it is recommended that men and women cut down intake while trying to get pregnant (2). Talk to your pharmacist about starting a prenatal vitamin that includes folic acid, vitamin B12 and other vitamins important to you and your future baby’s health. Exercise: Infertility is linked with both high and low BMI (2,3). Aim for 30 minutes of moderate-intensity physical activity daily and mix-up your workouts weekly to include cardio, strength and yoga/flexibility. Be careful not to overdo it, as vigorous exercise can actually reduce your chances. Exercise has also been shown to reduce stress and improve overall quality of life in both men and women. (4) Managing Stress: Stress and infertility is a vicious cycle that could add to the issue at hand. Focus on lowering stress by surrounding yourself with positive and supportive people, exploring nature, focusing on deep breathing, engaging in mindful meditation and yoga, taking time for yourself, getting 8 hours of sleep daily and drinking plenty of water. Therapy: Other than regular follow-ups with your doctor, seek out other forms of therapy that could help boost your fertility, including acupuncture, pelvic floor physiotherapy, psychotherapy, osteopathy and naturopathy. Sandra Ghaly , Pelvic Floor & Paediatric Physiotherapist Sandra graduated from Dalhousie University with a Masters degree in Physiotherapy after completing her Bachelor of Kinesiology degree with honours from McMaster University. She has worked with a variety of clientele but has developed a true passion in working with both the paediatric and women’s health populations. Sandra has extensive experience assessing and treating a variety of paediatric conditions and most recently has become certified as a pelvic health physiotherapist. She also has additional training in acupuncture and kinesiotaping. Sandra finds great value in guiding each individual through a tailored rehabilitation program to optimize their function and quality of life. In her free time, Sandra enjoys yoga, pilates, traveling and spending time with family and friends. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "How to Conquer Your Sick Day" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/how-to-conquer-your-sick-day" markdown_url: "https://www.bodycotoronto.com/llms/blog/how-to-conquer-your-sick-day" lastmod: "2015-07-18T00:10:00.000Z" --- Today I am blogging from home. In fact I’m writing this from my bed where I’ve been taken hostage by the dreaded summer cold. It crept up in the corners of the humidity of our cottage and then tip toes closer to me during a few sleepless nights with my toddler. Add a few crazy workouts to a body whose immunity was already low and voila….. here I lie. In general I am not a sick person. I spent the bulk of my career working in a university clinic. If we are looking at germs per square foot, I like to compare that space, primarily visited by sweaty, hormonal late teens and twenties to the hygiene equivalent of a day care center whose patrons don’t know how to toilet themselves. My immunity is pretty strong. On top of that I am a sanitizing and hand-washing freak. That being the case, healthcare practitioners are not immune. Some people love sick days. They are an excuse to relax and binge on Netflix. I on the other hand hate them. I have an unrealistic sense of guilt that I am letting my patients down (even though my very wise husband always points out I would be letting them down far more by getting them sick). As a small business owner it is frustrating to lie in bed when I think I could be more productive (said the woman a bit wonky on cold medication). Either way, my preference is to be well and to get back to what I love doing, helping other people stay well. Since being out of commission for more than a day or two is not really an option for me, here are some of the things I do to make my sick days worthwhile. Rest This one is counterintuitive for me and I do not do it well. I do however realize that sickness is my body’s cry to slow down and restore itself. For that reason I do try to sleep (or binge watch Netflix…I’m only human). I don’t workout at the height of illness and I try to put work aside. Writing a blog isn’t really working is it? Hydrate Hydration is a great way to flush toxins and illness from my system. I love hot lemon water to cleanse my digestive system and citrus fruits for their high vitamin C content. Whether I feel like it or not, I always keep a glass of water beside me and take small sips through the day. My favorite sick drink is hot water with lemon and orange slices, fresh ginger and organic honey. My Irish Nana would probably advocate adding a bit of rum to kill the bugs but only take her advice if you want to live to her ripe young age of 95. Eat Clean The body absolutely needs nutrients to heal. Often when you are curled on the couch, comfort foods come to mind but this is the exact time to eat lean and clean. I try to incorporate foods that have a high antioxidant level such as berries as well as foods that have anti-inflammatory benefits such as pineapple, green tea and ginger. Soak Aside from the fact it just feels great, an Epsom salt bath can help draw lactic acid from sore muscles and the heat can be therapeutic for stiff or achy joints. I also just find this a great quiet space to relax my brain and try to quiet my body, likely the two biggest culprits of my illness in the first place. Reflect Illness can be our bodies trying to give us a message. Perhaps we are pushing too hard, strayed away from a healthy balance or over indulged. Whatever the cause of the illness, it can serve as a gentle reminder to be good to yourself and make life changes that keep you on track. Only my dog is happy that I am home sick because it means she gets extra snuggles. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "How to Fit In Exercise Without Carving Extra Time From Your Schedule" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/how-to-fit-in-exercise-without-carving-extra-time-from-your-schedule" markdown_url: "https://www.bodycotoronto.com/llms/blog/how-to-fit-in-exercise-without-carving-extra-time-from-your-schedule" lastmod: "2019-10-06T16:39:00.000Z" --- In a world where busy is celebrated and we are constantly over booking and overwhelming ourselves, it is no surprise that one of the most common challenges I hear to maintaining an exercise program is lack of time. Realistically most people should be incorporating 30 minutes of intentional movement daily to stay healthy, maintain a healthy body weight and to future proof their bodies. To put that into perspective, that investment into your health and wellbeing is only 2% of your day yet people still struggle to find the time. What if instead of MAKING time for exercise you could FIND time? What if that time already existed in your daily routine and simply required a shift of perspective or routine? Here is a list of ways you can achieve 30 minutes of exercise without carving out extra time in your day: Cycle or walk to work and beat the traffic Take the stairs instead of the elevator Walk to a colleague’s office instead of sending an email Play with your kids at the park instead of sitting on the bench Run around the field while your kids participate in soccer or baseball practice Do 10 squats every time you go to the washroom Stretch in the shower Read an article or report on a stationary bike Stretch or do a core workout while watching TV in the evening Get your coffee to go and walk with a friend instead of sitting in the cafe Choose a close by restaurant and walk instead or ubering to date night Make date night active with a hike or game of tennis Park at the furthest end of the parking lot Switch out your desk chair for a stability ball and do 3 core contractions every time the phone rings Stand up and march on the spot while you are talking on the phone Do 10 minutes of yoga or stretching instead of hitting the snooze button Do sitting core or glute exercises while you ride public transit Get off the subway or bus one stop early Have a dance party in the kitchen while cooking dinner Swap out evening tv for a family walk or bike ride Choose a walk or a class over lunch at your desk Get a treadmill desk (Ok this might be a bit extreme) Set up a trainer and watch you favourite tv show from your bike Instead of a big grocery shop, cycle to your local butcher and fruit stand every other day Pull weeds in your garden instead of just sitting outside Turn on your favourite song and rock out while cleaning the kitchen or bathroom Challenge your family to a hula hoop contest instead of a board game Coach or referee your child’s sports team instead of sitting in the stands Challenge your co-workers to a lunch hour fitness initiative Celebrate milestones with activities like ax throwing, an adult ninja gym or volleyball tournament instead of brunch or dinner (better yet…do both) Pull your kids in a wagon instead of driving to the ice cream store Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "How to Improve Gut Inflammation and Bloating Using Castor Oil" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/how-to-improve-gut-inflammation-and-bloating-using-castor-oil" markdown_url: "https://www.bodycotoronto.com/llms/blog/how-to-improve-gut-inflammation-and-bloating-using-castor-oil" lastmod: "2016-11-04T15:46:00.000Z" --- Did you know that your organs can cause bloating, back pain, inflammation and so much more. It is important to take care of our abdomens and that means our organs too! We all know our diet affects our gut but the real question is what else can you do to reduce inflammation? 1. Start with diet changes and try to eat green with every meal. 2. Use a castor oil pack placed over your abdomen to help reduce gut inflammation. 3. Keep moving! Movement is health so get outside and go for a walk, hit the gym, attend a fitness class, or yoga. If that is not enough try manual therapy to promote organ health. Manual techniques for your small intestine, liver and colon can help to reduce gut inflammation, increase energy levels and promote healthy bowel movements. What is a Castor Oil Pack? Castor oil helps to promote detoxification, improve hormonal balance, increase circulation, improve the function of our digestive system, and to decrease inflammation. To make a castor oil pack all you need is: castor oil, a hot water bottle and a piece of unbleached flannel (ideal). Take the castor oil and pour a small amount of oil onto the unbleached flannel, place the unbleached flannel with the castor oil on your abdomen and the hot water bottle on top. Relax for 30 minutes to an hour and enjoy the anti-inflammatory benefits of castor oil pack! Oja organic castor oil and compresses are now available for resale through the clinic. Ask your practitioner about the use of castor oil today. Leah Henderson, Registered Kinesiologist and Osteopathy Candidate Leah is a Registered Kinesiologist and Osteopathy Candidate at the Canadian College of Osteopathy. She is a natural medicine practitioner and believes the body has a tremendous ability to heal itself. She uses her manual practice to help patients restore tissue mobility, position and vitality. She is a graduate of McMaster University’s kinesiology program and former varsity soccer athlete who is focused not only on short term health, but also on long term recovery. She understands that people play an active role in their recovery and recognizes the benefit of both aerobic and resistance training. She has a keen interest in cranial health due too many concussions received through sport. However, with her second degree in Gerontology she also understands the aging population. She is currently undertaking a Master’s in Kinesiology and a Diploma in Neuroscience at York University. Her clinical research is focused on treatment interventions for concussion. In her spare time you can find Leah spending time with friends, enjoying the outdoors or being active. She loves, to run, climb, cycle, ski or play any sport! She is a certified spin instructor and challenge course practitioner and is committed to healthy active living! If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Are You Settling or Sitting Into Self Isolation: How To Minimize Sitting and Best Set-up Your Home Office" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/how-to-set-up-your-home-office" markdown_url: "https://www.bodycotoronto.com/llms/blog/how-to-set-up-your-home-office" lastmod: "2020-04-04T18:23:00.000Z" --- There is no question that the past few weeks have been unprecedented and fraught with challenges that many of us could never have anticipated. For many people, as we navigate the new norms we are also navigating new personal circumstances. For a large group of our clients that has meant working from home with makeshift set-ups juggled between childcare and space sharing. Throughout several of my virtual appointments with clients this week, neck, back pain and headaches have been a prevalent complaint. The effects of sitting are not new to us but now we are seeing people sit significantly more than they did previously and in less than ideal positions. The reality however is that there is a lot you can do to maximize work space to better support both your productivity and your health. Here are some of my top recommendations for creating an ideal work space at home that won’t leave your body aching by the end of the day. Physical set-up In an ideal world we would want you to be seated at a desk with your feet flat on the ground, your chair positioned to a height where both your hips and knees were at 90 degrees and arm rests supported your arms in just the right position to reach your keyboard with your elbows again at 90 degrees. I can tell you that my dining room table certainly does not meet that requirement and my beaten up chair is less than adjustable. Another recommendation we often give our clients is that they use a desktop over a laptop. Laptops make us choose one of two evils. Either your gaze is downward straining your neck or your shoulders are hiked up causing tension in your upper back. However, the issue I’m hearing is that for most, laptops and tablets are more accessible right now forcing clients to choose a stiff neck or a sore back. If you are struggling to set up your workspace at home, I suggest the following DIY office hacks. • If your feet are dangling when you sit at a chair, place a few books under your feet until they rest flat and your knees and hips are comfortably at 90 degrees. • Choose a hard chair over a soft chair or couch and use a rolled up towel for lumbar support. • No arm rests, no problem, a pillow on your lap can offer support and take strain off your shoulders. Old breastfeeding pillows are an excellent prop. • Elevate your laptop to the height of your gaze about 20 inches straight in front of your eyes. Use a spare keyboard or purchase an inexpensive one online so your hands are in the right position. • On the phone a lot? Try to use speaker phone so you are not cradling your phone between your ear and shoulder (that is of course if you don’t have children asking for snacks or help on the potty like at my house). • Were you used to a sit / stand desk? Fluctuate between the dining room table and the kitchen counter to limit both stagnant sitting and standing. Logistics of Working at Home While physical set up can have a big impact on how your body feels while you work, the organization of your day can also affect how you feel. It is very tempting to sit in one place and hammer out as much as you can but your body is sure to feel the effects. As much as possible try to reproduce some of the habits you had in the office to create a better place and relief both for your body and mind. Some of those measures might include: • Limit the length of time you spend sitting to 40-50 minutes. Studies show you are rarely productive beyond that time period anyhow. • Keep a water bottle nearby but only fill it half way. This will encourage you to get up and move as well as hydrate. • Make sure to give yourself time between meetings and virtual appointments, if even 5 minutes. This will let you sneak in movement and stretching breaks as well as reset your mindset between calls. • Schedule nutrition breaks that involve you getting away from your desk. Our nutritionist and naturopath both suggest snacks that have lean protein and healthy fats to balance blood sugar and keep your energy up. • Set a start and end time to your work day where possible. This is an exceptionally stressful time and minimizing additional work stress and engaging in coping activities like family time, movement and good sleep are key to keeping you healthy. • Have an individualized stretching program that can bookend your day and keep your muscles limber. Here is a stretching routine we prepared for our clients. Regardless of your new normal, one thing is certain, our best chance of enduring self isolation is to do it with a focus on wellness and health that will give us the resilience we need during this difficult time. If you are struggling with how to do that, please don’t hesitate to reach out to one of our therapists. We are available virtually to support our community and clients until we can see each other face to face. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "How to Squat During Pregnancy" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/how-to-squat-during-pregnancy" markdown_url: "https://www.bodycotoronto.com/llms/blog/how-to-squat-during-pregnancy" lastmod: "2017-06-05T16:30:00.000Z" --- If you ran into me at the gym last year, you know I didn’t shy away from exercise, very often hard exercise, while I was pregnant with my son. I always caution that it isn’t for everyone and I had the benefits of being a physiotherapist, trained and monitored by top fitness professionals, with the blessing of my ObGyn. I was cautious and scaled back my weights and activities according to not only my stage of pregnancy but also to how I felt that day. Recent research has suggested that exercise is not only key in healthy weight gain during pregnancy but prevents long term weight gain contributing to obesity. Anecdotally, I am convinced it made a huge difference in my labour and more importantly my recovery. I’ve been able to return to physical activity faster following this pregnancy and while the baby weight is not completely gone, I am much further ahead than I was at this stage in my first pregnancy. Naturally when Kara Stewart Agostino of KSA Personal Training, who trained me following the birth of my daughter, asked me to model for her Girls Gone Strong piece “Why You Should Squat During Pregnancy”, I jumped at the chance to help out. As a physiotherapist, squats are one of my favourite exercises. Not only to they target multiple muscles including your core, they are functional in motherhood. You may not realize it but when you have kids, especially small kids, you squat all the time. So if you would like to know where to start and the right form to keep you safe, reading Kara’s article is a great place to start. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "How to Vacation Healthy" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/how-to-vacation-healthy" markdown_url: "https://www.bodycotoronto.com/llms/blog/how-to-vacation-healthy" lastmod: "2015-05-28T00:11:00.000Z" --- Summer is palpably close. Warm winds and sunny days are creeping their way into regularity. With the promise of summer comes the intoxicating whisper of vacation and the opportunity to relax, refresh and re-energize. At least that is often the thought when we are planning our getaways. Unfortunately the reality is that we sometimes come back from vacation feeling drained, tired and needing another vacation. Admit it, we’ve all come back from a trip absolutely craving vegetables and sleep! Over the years I’ve learned to find balance in my vacation time to avoid the dreaded vacation low. I absolutely believe that vacation is a time to kick back, indulge and live outside your day to day boundaries. That being said straying too far from the things that keep me grounded at home usually leaves me feeling anxious and well…..gross. A few weeks ago I had the wonderful opportunity to escape reality with the girls to Palm Springs. It was the perfect balance between healthy indulgence and recharging my battery. I returned home energized an excited about diving back into my roles as a mom and entrepreneur. Here are some of the things I value in creating a healthy vacation experience. The Flight A large number of my clients travel extensively for work. Those of us who work close to home may think travel is glamourous. It isn’t. We end up addressing many of the physical repercussions of travel in our physiotherapy sessions and I’ve drawn on that when planning my own travel. Here’s how I navigate air travel: If I have to check a bag, I keep my carry on small to minimize heavy lifting, twisting and pulling. My passport, kobo, swimsuit and sandals are easily accommodated in a small bag that fits under my seat. I always chose the aisle seat. Yes, I sometimes miss out on the view but I don’t feel trapped in my seat. I get up to stretch my legs and change positions often. I always fly with my compression socks. They stop swelling through my legs due to pressure changes and keep my blood flowing on long haul flights. I grab every possible chance to hydrate. Planes are dry so I will often grab a liter of water before getting on the plane and on lay overs to prevent dehydrating. The Hotel My family will tell you that this is the area where I am most difficult. I’m actually not too fussed about the room itself but amenities are pretty key. Here’s why I am famous for being a pain in the butt when it comes to hotels: I insist on a hotel with a gym. Even 30 minutes of physical activity keeps me feeling human and it is a great place for me to go when everyone else is sleeping in. Sometimes I don’t use it but I prefer not to be limited if the climate or the neighbourhood aren’t ideal for an outdoor workout. I love to have activities or the opportunity to be active on site. Lying by the pool only lasts so long for me so a great place to walk, an organized yoga or aquafit class or bike rentals go a long way to keeping me happy. If I don’t sleep with you regularly, I don’t really want to sleep with you on vacation. Yes, I want my own bed. It can be the cot or the king but sleep is key to my revitalization and isn’t going to happen with someone else tossing and turning all night. Big love to The Ace Hotel & Swim Club for meeting all of my hotel idiosyncrasies in Palm Springs. Fun fact, they are coming to Toronto. The Food Eating out is one of the great luxuries of vacation. Unfortunately eating out three times a day is tough on anyone’s digestive system. Here’s how I satisfy my foody cravings without overwhelming my system. I plan and reserve ahead of time. It allows me to check out menus, explore ratings and check out healthy options. I grocery shop upon arrival. Nothing crazy but yogurt and fruit for breakfast and healthy snacks. I pair water with a beautiful glass of wine or tasty craft beer. Keeping hydrated ensures I don’t waste the following day. The Activities Location, location, location. I love to take advantage of my surroundings and leave the hotel to explore the city I’m visiting. While in Palm Springs I had the amazing opportunity to explore Joshua Tree National Park. It was the perfect example of why bringing your running shoes on vacation is a must. With that, I leave you with some photographic inspiration to start planning your next active vacation. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Ice vs. Heat: Which Is Best for Your Injury?" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/ice-vs-heat" markdown_url: "https://www.bodycotoronto.com/llms/blog/ice-vs-heat" lastmod: "2025-10-07T15:16:26.000Z" --- One of the most common questions I get as a Registered Massage Therapist is “Should I use ice or heat for my injury or sore muscles?” It’s a great question—and the answer has changed quite a bit over the years. Back in 2003 when I started practicing, the standard advice was to follow either: RICE: Rest, Ice, Compression, Elevation But that was over 20 years ago. Today, research gives us a clearer picture of how ice and heat actually affect soft tissue injuries. What the Latest Research Says About Ice A 2023 article in the International Journal of Sports Physical Therapy suggests that ice still has a role—especially in the first 12 hours after injury. Why Ice Helps Early On: - Reduces the initial inflammatory response - Limits secondary tissue damage - May support muscle regeneration in mild injuries - Provides effective on-the-spot pain and swelling relief ✅ Pro Tip: Apply ice in 20–30 minute intervals during the first 12 hours. 🔥 Bonus Tip: Wet cold penetrates deeper—wrap your ice pack in a damp tea towel and secure it with a tensor bandage. But Is Ice Always a Good Thing? Not necessarily. While ice is great for short-term pain and swelling, research shows its long-term role is less clear: - Animal studies suggest overusing cryotherapy may delay tissue regeneration. - Human trials show limited benefits beyond initial pain relief. - Inflammation is part of the healing process—it shouldn’t be completely shut down. 👉 Bottom line: Ice is most effective in the first 12 hours only. After that, switch to active recovery strategies. The Case for Heat Heat therapy works best for chronic injuries, stiffness, or muscle soreness—when swelling is no longer the main issue. Why Heat Works: - Increases blood flow - Relaxes tight muscles - Improves tissue elasticity - Delivers oxygen and nutrients to healing tissues (Malanga et al., 2015) When to Use Heat: - Chronic pain - Muscle stiffness - Injuries past the acute phase (48–72 hours) - Pre-activity warm-up How to Apply Heat: - Use a heating pad, warm towel, or hot water bottle - 15–20 minutes at a comfortably warm (not scalding) temperature PEACE & LOVE: The Modern Approach Today, experts recommend PEACE & LOVE (Dubois & Esculier, 2020) instead of RICE for soft tissue injuries. PEACE (Immediate Care) - Protect: Limit movement that increases pain for 1–3 days (avoid full immobilization). - Elevate: Keep the injury above heart level as often as possible. - Avoid Anti-Inflammatories: NSAIDs & ice may interfere with tissue repair. - Compress: Control swelling with a bandage (not too tight). - Educate: Understand your recovery process to avoid setbacks. LOVE (Ongoing Recovery) - Load: Reintroduce movement and weight-bearing as tolerated. - Optimism: Positive mindset = better recovery. - Vascularization: Low-intensity, pain-free cardio to boost blood flow to repairing tissues. - Exercise: Strength, mobility, and function-focused rehab. This approach emphasizes active recovery, not just passive rest or over-icing. Ice vs. Heat: Quick Guide - Acute Injury (0–12 hrs): Ice to reduce swelling/pain (e.g., fresh ankle sprain). - Subacute Injury (12–72 hrs): Transition to PEACE principles. Limit ice, skip NSAIDs. - Chronic Pain or Stiffness: Use heat for relaxation and mobility (e.g., tight shoulders). - Unsure? Consult a Physiotherapist, RMT or other member of the Body Co Team Why RICE Is Outdated RICE focuses too much on passive care (rest, immobilization, ice). Research now shows that controlled movement, mindset, and gradual loading lead to better long-term outcomes (Bleakley et al., 2012). Final Thoughts Next time you’re nursing an injury, don’t default to RICE. Give it some PEACE & LOVE instead. Ice still has its place—but mainly in the first 12 hours. Heat is best for chronic stiffness or pain. Above all, listen to your body and seek professional guidance when needed. At Body Co., we can create personalized treatment and exercise plans to help you recover faster and feel your best. Sources - Bleakley, C. M., Glasgow, P., & MacAuley, D. C. (2012). PRICE needs updating, should we call the POLICE? BJSM, 46(4), 220–221. doi:10.1136/bjsports-2011-090297. - Dubois, B., & Esculier, J. F. (2020). Soft-tissue injuries simply need PEACE and LOVE. BJSM, 54(2), 72–73. doi:10.1136/bjsports-2019-101253. - Kwiecien, S. Y. (2023). Is it the end of the Ice Age? Int J Sports Phys Ther, 18(3), 547–550. doi:10.26603/001c.74273. - Malanga, G. A., Yan, N., & Stark, J. (2015). Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury. Postgrad Med, 127(1), 57–65. doi:10.1080/00325481.2015.992719. - Wang, Z. R., & Ni, G. X. (2021). Is it time to put traditional cold therapy… out to pasture? World J Clin Cases, 9(17), 4116–4122. doi:10.12998/wjcc.v9.i17.4116. ## Meet April April Boultbee graduated from Sutherland-Chan School of Massage in 2003. She specializes in Swedish techniques and deep tissue massage. Her particular interest revolves around sports-injury related massage. In addition, she is adept in treating postural dysfunction and relaxation massage. April likes to develop a rapport with her clients so that they can work together to develop remedial exercise programs to improve health and well-being. April is an elite runner and has been competing in road, trail and ultra races for 25+ years. She represented Canada at the 2017 24hr World Championships and the 2017 Xiqiao Mountain 24hr race in Foshan, China. She also works with Canada Running Series as part of the Elite Athlete Management team at all their Toronto races. She is an avid cyclist and commutes around town on her bike year-round. --- title: "Immune Boosting Strategies Every Family Needs in Cold and Flu Season" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/immune-boosting-strategies" markdown_url: "https://www.bodycotoronto.com/llms/blog/immune-boosting-strategies" lastmod: "2023-10-18T18:13:25.000Z" --- The season of colds and flu is upon us once again and although we can’t control what we are exposed to we can hopefully set ourselves up to fight it off. There is a lot you can do to help prevent yourself from getting a nasty cold, or at least diminish the severity of it. Here are my go to tips: 1. SLEEP I love to sleep! I am someone who does not do well on little sleep so this one’s easy for me. Sleep is imperative to allow the body to boost immune defences. When we are run down and tired we are more susceptible to getting sick. There is evidence that suggests that proper sleep and circadian rhythm boosts immune function. You should aim for 7 ½ - 9 hours of sleep a night. If you do get a cold, give yourself time to rest. The sleep will let your body better fight off the illness and shorten the duration. Think about it – when you are sick many people feel better earlier in the day after a full night of sleep and then as the day goes on and you get tired you start feeling worse. 2. HAND WASHING Germs are everywhere and on every surface you touch. You can’t help but touch germs. Kids come home from school and have germs all over them. A key thing here is hand washing – the minute you walk in the door everyone should wash their hands, lots of bubbles for the duration of the happy birthday song. If someone in the house is sick they should be washing hands even more frequently to prevent spreading germs. It’s a simple strategy that has been shown to reduce incidence of colds and flu. 3. MINIMIZE STRESS Ever noticed that you may tend to get sick during or right after a really stressful time? This time of year is stressful for many people and combined with the daily stress of life it can be a perfect storm to get hit with the germs. Stress depresses the immune system and chronic stress actually impairs the immune system’s ability to respond to the hormones that are responsible for stopping an inflammatory response following illness. Plus the psychological stress of day-to-day life raises the fight or flight hormones and in doing so suppresses the immune system making us more susceptible to the viruses that are floating around. Take stock of where you are at. Are you overcommitted? Are you getting any exercise? Time for yourself? Can you eliminate something that is making you stressed? Do what you can to try to minimize the effects stress will have on your body. 4. LIMIT SUGAR In case you need another reason to limit your intake of sugar. Sugar hinders the immune system so eating it will make you more susceptible to the cold and flu. Vitamin C is needed by our white blood cells to help fight infection, but Vitamin C and sugar have similar chemical structures and compete. Insulin receptors on our cells prefer glucose so if there is more sugar we will have less vitamin C doing its job. 5. IMMUNE BOOSTING DIET & SUPPLEMENTS A healthy diet filled with a variety of fruits & veggies, healthy fats, lots of water and clean protein is key to boosting your body’s defenses. This is an all the time kind of thing, not just when flu season hits. Set yourself up for success! When we get into flu season you want to increase the intake of: Vitamin C rich foods - citrus, dark leafy greens, red peppers, broccoli, berries, tomatoes Vitamin D rich foods – eggs & fatty fish Fermented foods – kimchi, kefir, tempeh, yogurt Protein – tofu, chicken, fish, eggs, protein powders Water – Easy way to calculate daily water - your weight x 0.55 = #ounces/8 for cups. For supplements I do the following; Vitamin C – Key vitamin to help ward off illness. Make sure to supplement in the winter months to stay healthy. Vitamin D - in Canada we really can’t get enough of this in the winter so I ensure the whole family takes extra Vitamin D this time of year. Probiotics – Gut health is so important to our immunity, so again this is something we do yearly to ensure proper St. Francis Deep Immune – Deep Immune by St. Francis is used in Herbal Medicine and is an adaptogen that helps maintain a healthy immune system. It will increase resistance to flu, colds and other infections. I take this daily at the beginning of fall - for little ones there is Deep Immune Kids. Elderberry Syrup – Elderberries are rich in antioxidants and have been used for years to treat colds and flu. They are a high source of Vitamin C and great to boost immunity. It is safe for kids to so at the first sign of anything we start taking this in our house. There are also mushrooms, Echinacea and other immune helpers. I have quite a regime each winter after suffering many years with chest infections each time I got sick in the winter! If you are interested in a protocol just reach out and [book an appointment](https://bodyco.janeapp.com/#/staff_member/31) to focus on your immune system. --- title: "Meet Sandra – Our New Paediatric and Pelvic Floor Physiotherapist" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/in-home-pelvic-floor-and-paediatric-physiotherapy" markdown_url: "https://www.bodycotoronto.com/llms/blog/in-home-pelvic-floor-and-paediatric-physiotherapy" lastmod: "2018-02-07T16:17:00.000Z" --- Not everyone can make it into the clinic. Perhaps it is a mobility issue or maybe having small children or someone you care for at home makes it difficult to get out into the community for an appointment. Does that mean that those individuals don’t deserve the same level of care? Absolutely not! Meet Sandra Ghaly. Sandra is the newest member of our team and specializes in paediatric and pelvic floor physiotherapy. She is here to make life easier for those of you who find leaving home a challenge. As of February 21st, Sandra will be available for both in clinic as well as IN HOME visits. Sandra graduated from Dalhousie University with a Masters degree in Physiotherapy after completing her Bachelor of Kinesiology degree with honours from McMaster University. She has worked with a variety of clientele but has developed a true passion in working with both the paediatric and women’s health populations. Sandra has extensive experience assessing and treating a variety of paediatric conditions and most recently has become certified as a pelvic health physiotherapist. She also has additional training in acupuncture and kinesiotaping. Sandra finds great value in guiding each individual through a tailored rehabilitation program to optimize their function and quality of life. In her free time, Sandra enjoys yoga, pilates, traveling and spending time with family and friends. We are very excited to welcome Sandra to our team and to be able to offer this service. In home assessments will be available to clients living in the Junction, Junction Triangle, Roncesvalles, Bloor West Village, High Park, Swansea and Kingsway neighbourhoods. To book an in home appointment with Sandra, call 416-572-0479. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Wondering if In-Home Pelvic Floor Physiotherapy Is For You? A Patient Tells Us About Her Experience" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/in-home-pelvic-floor-physiotherapy" markdown_url: "https://www.bodycotoronto.com/llms/blog/in-home-pelvic-floor-physiotherapy" lastmod: "2019-04-17T17:57:00.000Z" --- Many of our clients are intrigued by the idea of in-home pelvic floor physiotherapy. We created the option because we understood from our clients that sometimes getting out of the house isn’t as easy as it sounds. Sometimes, especially for new moms, just the logistics of leaving the house can be an overwhelming event. Despite it’s convenience, people often wonder what the experience is going to be like. Is it going to feel awkward to have an assessment in your living room? How does it actually work? Is it going to be ok to have the kids at home? To help better understand what it is like for a pelvic floor physiotherapist to visit you in-home, Allison of Career Love, graciously shares her experience. My Experience With an In-Home Pelvic Floor Physiotherapist The only thing I knew about my pelvic floor was that there were brochures at my obstetrician about kegels. I thought that if you did those you were good to go. I had 2 kids and never had any issues that I was hearing about online. That all changed on baby #3. I went back to working out when he was 14 weeks but I was having a lot of pain and felt like my hips were strained. Worse , when I jumped or climbed stairs I was leaking (yes I just said that). I am lucky that I worked out with Jenn Green at Baby Mama Fitness and she gave me a list of pelvic floor physiotherapists who would be able to help. Let’s just say I was skeptical. Wouldn’t this just get better with time? How did she really think I was going to get to a physiotherapist with a 4 month old (and 5 & 7 year old). I had a look at the options when I saw that Body Co had a physiotherapist who would COME TO MY HOUSE! I was excited that I wouldn’t have to take a baby and sit in a waiting room so I sent an email – still concerned that I wouldn’t be able to do my physio while having my baby there. Melanie – the owner reassured me that many clients had their children home with them and this would not be a problem. Still skeptical – I made an appointment. A week later Sandra arrived at my door – table in hand and smile on her face. “I’m so sorry,” I said “I don’t have anyone to watch him.” She quickly replied, “That is 100% not a problem. If you would like I am happy to hold him whenever you need – if that is ok with you.” And with that we began. I answered her questions while breastfeeding my little one. She asked questions about the issues I have been having and I sheepishly admitted that I had some leaking but that I was doing kegels – so hopefully that would fix things. Next up I was on the table for a pelvic exam. I held my 4 month old on my chest as she walked me clearly through everything she was doing, what she was looking for, how things change during childbirth and after. I had questions – and she was more than happy to answer them all. I was told that is would take a few weeks and consistent exercises but that with a little effort I should be jumping in my workouts again. And she was right! All the exercises were easy to do with a baby, were short and easy to remember and took less than 10 minutes to move through an entire set. I wrote them on my fridge and just did them in the morning and in the evening. At my next appointment my 7 year old was home from school. Sandra took him under her wing and had him bring her things from her bag, answered his 100s of questions and stayed after our appointment was done to be shown his comic book. More important though was that we mentioned he had been having headaches – especially after reading but that there was no issues with his eyes. We booked a physiotherapy session for him the next day. It turns out it was related to his posture. He had developed a habit of sitting crouched while reading which was causing neck pain and headaches. After months of Tylenol and looking for answers his headaches were gone 2 weeks later after starting simple exercises and being aware of how he sits. A year later I am happy that I took the time to take care of me. I listened to my body and knew that something was not right. If you are peeing when you jump, leaking when going up the stairs or just feeling that your recovery isn’t progressing the way you thought it would it might be time to call Body Co and meet with a pelvic floor physiotherapist. Alison, Career Coach Hi! I’m Allison. I am a career coach, back to work expert and the founder of [Careerlove](https://careerlove.ca/). My mission is to help women & moms create careers they love. I bring over 15 years of experience in human resources and coaching including work with companies ranging from 5 to 10,000 employees. I have personally worked with hundreds of employees and individuals in their efforts to transition into new roles; start their own companies and grow within their current organization. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "How to Set Up your Home Office to Increase Productivity and Reduce Injury" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/increase-home-office-productivity" markdown_url: "https://www.bodycotoronto.com/llms/blog/increase-home-office-productivity" lastmod: "2020-05-08T17:31:00.000Z" --- Like many of you, our business has shifted over the last few months. Wellness clinics such as ours have pivoted to virtual appointments to serve our community and provide relief to frontline services. There is an interesting aspect to doing virtual assessments that I hadn’t anticipated…I can see inside your home! I had expected to see many of the same injuries that we treat in person but what has emerged is a staggering number of postural and overuse injuries stemming from working at home. Now that I am privy to your dining room table set-ups, I can see why. The home office set-ups I’ve seen over the last few weeks have been creative, innovative but in some cases terrible. I’ve seen lawyers making virtual court appearances from bed, consultants perched on bar stools and writers vying for space amid lego forts. While I celebrate the spirit to embrace our current situation, the poor ergonomics of makeshift offices can lead to injury, absenteeism and decreased productivity. In our new reality, many of us will be required to socially distance for the unforeseeable future while others may permanently find their offices moved to home as employers decrease their overhead by eliminating large brick and mortar office spaces. It is important we start to consider how we can improve our space and work organization to reflect these shifts. When someone breaks their arm, the effects of the immobilization of the cast become as much of the problem as the break itself. I suspect the same will be true of self isolation. Our failure to prepare ourselves mechanically, support our health through movement and the mental toll of working from home are poised to have a significant impact on how we return to work. However, when properly addressed, that does not need to be the case. The Ergonomics of Your Home Office One size does not fit all. That has always been the driving force behind workplace ergonomic assessments. We generally understand someone who has minimized their physical stress through individualized set up is better poised to perform well professionally. So why have we forgotten this at home? I suspect it is due to a lack of resources, or at least we think it is. While you may not have your sit-stand desk in your living room, there are several easy DIY hacks you can do from home to customize your work space and relieve strain. If you need some suggestions, we recently wrote a blog detailing some of our favourite tips. No adjustable chair (and yes we have heard they have become the new toilet paper and are sold out and back ordered everywhere)? No problem. A simple shoe box under your feet can improve the angle of your hips and back. A rolled up towel can create lumbar support or a cushion can elevate you to the height of your computer. You just need to know how to objectively look at your own body and employ creative solutions. Movement as Medicine While many of us have rejoiced in the elimination of the daily commute, the downside is that it has also eliminated a large portion of our daily physical activity. Think about it. You probably walked to the bus stop or from your parking lot to the office. You probably got up from your desk to meet a colleague or to step out from lunch. Several of us cycle to and from work. The commute to your basement, while shorter, pales in terms of physical activity. In fact many of us have been sitting through isolation which puts considerable stress on our bodies. Not only does it impact our cardiovascular output, it puts strain on our joints and muscles that are not used to prolonged sitting. It shortens muscles with direct attachments to our back and pelvis which impact our posture and can contribute to pain. If a home office is part of your long term plan, having a space to move nearby is also a good idea. Whether that means a yoga mat on the floor for a quick flow or a space to foam roll and stretch tight muscles, movement is key to reversing the negative impact of daily sitting. The Logistics of Scheduling Work From Home In addition to our commute, how we organize our days has also changed. Many clients faced with parenting and homeschooling children on top of an 8 hour work day are trying to fit as much as possible in with back to back meetings, conference calls and desk time. Many of us are forgetting to take the much needed breaks that maximize our productivity. Studies have shown that individuals typically can’t focus on a task for more than 40-50 minutes. Longer continuous sessions not only contribute to physical deconditioning but decrease both our efficiency and effectiveness occupationally. Regardless of time crunch, it is essential that you build breaks into your day. I’ve recently counselled clients to set an alarm on their computer or only fill their water bottles only a third as triggers to get up and move. If you do need to be at your desk a certain number of hours per day consider breaking it into chunks to maximize your job performance and avoid wasting unfocused time sitting at your desk. How Can Employers Help? Making sure your team has appropriate wellness resources is important to bringing a happy and healthy workforce back into the office when social distancing eases. Assisting your employees to establish safe and biomechanically sound spaces at home will also help to move your business forward by ensuring the best environments for productivity and injury prevention. At Body Co we have recently introduced virtual home office assessments. Driven by requests from our clients, these sessions focus on objective assessment of home office set-up, patient body scans and movement analysis to make informed and individualized recommendations to improve the ergonomics that would otherwise contribute to stress and strain. Every session is accompanied by tailored movement suggestions, organizational strategy and an itemized checklist of recommended changes. Offering this service not only exemplifies your commitment to the health and well being of your staff, it is also extremely cost effective. Major insurance companies have recently introduced coverage for virtual services and ergonomic assessments can be included under normal physiotherapy benefits. More importantly, despite coverage, the investment to make sure your employees are properly set-up is significantly less than the cost of absenteeism, poor performance or WSIB claims. We are currently offering this service at a reduced rate to support business and economic recovery. Bulk packages are also available for companies with 20 or more employees. If you would like to book an appointment for yourself, you can schedule your appointment here. If you would like to discuss a customized package you can contact us at info@bodycotoronto.com to discuss the specific needs of your company. Stay safe. Stay home. Stay safe at home. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Introducing Body Co." entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/introducing-body-co" markdown_url: "https://www.bodycotoronto.com/llms/blog/introducing-body-co" lastmod: "2018-08-26T17:15:00.000Z" --- Have you noticed our new look? If you have visited our Instagram or facebook pages recently you may have noticed some flashes of our new logo, new name and some pretty new images. Aside from the vanity of a facelift, you may also be wondering why we are messing with a good thing? Why am I going out of my way to confuse our clients with all of these changes? The short answer is because we are committed to you and are making short term changes to meet the long term needs of our clients. In the next week, RPM Physiotherapy will become Body Co. When I started the business as a sole practitioner it made sense to co-brand with RPM Total Fitness, our dear friends and home for the last 4 years. However, since that time we have grown. We have listened to our clients and incorporated services that collectively address your whole health and your whole family. While we continue to work, thrive and collaborate with RPM Total Fitness, our old name no longer represents all the amazing ways we can support your health. We wanted a name and vision that was more inclusive of all of the practitioners and services you have come to trust. As such, Body Co. was born. So why Body Co? The scope of our practitioners may be broad but we are all ultimately students of the human body. Our vision is to empower strength, celebrate diversity and nurture potential in the human body. Just like the systems of the body, we don’t operate as independent entities. We work collectively, supporting whole systems, whole minds and whole bodies. We believe in specialized and individualized care that is specific to the needs, strengths and challenges of every body. We are excited for things to come. We are honoured every day by what you have helped us build and welcome this new phase of our business with open arms. Mostly, we are thankful for your continued loyalty, support and community and can’t wait for you to join us on this journey. We will be releasing our new website in the next week and I hope that you will love the new look as much as we do. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Is Community the Medicine You’ve Been Missing?" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/is-community-the-medicine-youve-been-missing" markdown_url: "https://www.bodycotoronto.com/llms/blog/is-community-the-medicine-youve-been-missing" lastmod: "2021-04-25T14:52:00.000Z" --- After a year of social distancing, it’s not surprising that many feel isolated or lonely. What may surprise you though is the impact of that isolation on your health. As researchers explore the physical and mental aspects of being apart, we are starting to understand that connection is as vital to our health as water, good food and exercise. Studies show that social isolation has the equivalent impact of smoking 15 cigarettes a day, consuming 6 alcoholic beverages or being sedentary. The wellness implications are so significant that social isolation is now considered the leader of all-cause mortality and can decrease life expectancy by up to 8 years. The news isn’t all bad though. As humans we are wired for connection. When we gather meaningfully, clinical wellness measures improve. You know that saying “it takes a village?” Studies looking at the benefit of community health prove that to be both current and true. We know that when women gather prenatally to learn about their pregnancy health, birth weights are improved. When measured before and after, people who participate in lifestyle modification classes often decrease their markers for chronic disease. Another example is seen in women who gather to learn about their hormonal cycles and later report fewer physical symptoms of PMS. We need each other. Our health depends on it. So if you have been hesitant to sign up for an online class or join a new group, here is why I think you might want to reconsider. #1 – Accountability You may be willing to give up on yourself when it comes to your health but chances are you won’t disappoint a friend. When we gather we create communities of accountability. Our compliance toward suggested changes improves and we become more responsible for our well being. We have seen this first hand both in our women’s health program, The Wild Collective and our teen group program, The Teen Collective. #2 – Accessibility It is no secret that quality one to one healthcare can be expensive and while I believe it is a very important investment in your health, group care offers access to excellent care at a reduced cost barrier. Economic studies put it on par or less than your daily coffee spend when averaged over time. Better yet, with so many practitioners and professionals going virtual, there is an opportunity to reach a broader audience while also giving that audience a wider variety of options. #3 – The Ripple Effect You may be familiar with six degrees of separation but were you aware of the 3 degrees of influence? Simply stated when you connect with someone who has a positive influence on your physical or mental health, you will carry over that influence to positively impact your connections. If we all did this the ripple effect to our communities would be overwhelming. So whether you are zoomed out or just tired out, I strongly encourage you to seek out opportunities to come together in health. Intentional connection is critical to managing the impact of social isolation. As Brene Brown so eloquently says, “you don’t have to do it alone. You were never meant to.” Interested in learning more? Join me in May to learn about how the science of connection and community has helped me finally overcome burnout. We will also be giving you everything you need to know about The Wild Collective. You can save your spot [here](https://now.bodycotoronto.com/masterclass-registration). Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Is Insulin Resistance a Cause of Your PCOS?" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/is-insulin-resistance-a-cause-of-your-pcos" markdown_url: "https://www.bodycotoronto.com/llms/blog/is-insulin-resistance-a-cause-of-your-pcos" lastmod: "2020-05-08T15:05:00.000Z" --- It is estimated that between 5-10% of women in North America have polycystic ovarian syndrome (PCOS). The name PCOS gives the impression that this syndrome results from an issue in the ovaries. However, PCOS is truly a metabolic condition associated with insulin resistance, hormonal imbalance and inflammation. In fact, you don’t actually need to have polycystic ovaries to be diagnosed with PCOS! Current research suggests that insulin resistance is a major contributor to PCOS symptoms (weight gain, hair loss, acne, hirsutism, long or missing periods) in up to 70% of all cases of PCOS1! Why these women are prone to insulin resistance is unknown but it is likely related to a genetic predisposition leading to abnormalities in the cellular action of insulin and its receptor2. What is insulin resistance? Insulin is a hormone that is released after we eat. Its job is to take sugar from our blood and move it into our cells where it can be used as fuel. In cases of insulin resistance, the body has an exaggerated response when we eat things like sugar and carbohydrates and overproduces insulin. Over time, this overproduction of insulin leads to a reduced sensitivity by the cells. Since insulin is a storage hormone, chronically high levels seen in insulin resistance lead to increased weight gain around the abdomen. In women with PCOS, elevated insulin also causes the theca cells within the ovary to overproduce male hormones, known as androgens. The increased production of androgens can cause symptoms of acne, hair loss, and dark hair growth on and under the chin. How do you know if you have insulin resistance? Most women I see have had their blood sugar tested; however, this is not the same as insulin testing. Blood sugar levels are frequently normal in women with PCOS even if they have quite severe insulin resistance. Insulin can be tested in the blood in a few different forms. Testing both fasting insulin and glucose is a good starting point, but the best measure of insulin resistance is an insulin glucose challenge test that looks at fasting insulin as well as the response to sugar intake at 30 minutes, 1 hour and 2 hours after ingestion. How do you treat insulin resistance? The most important treatment in insulin resistance is to modify your diet! Reducing simple sugars and simple carbohydrates are essential to reduce the exaggerated spikes of insulin worsening symptoms of PCOS. Exercise allows the body to move sugar into the cells without the need for insulin making it helpful when combating insulin resistance. Some women with PCOS find HIIT helpful, while others find slower, muscle-building exercise is more beneficial. Several supplements can be added to dietary and movement changes to give your body some extra support. Myo-inositol is a naturally occurring compound and one of my first-line treatments for women with insulin-resistant PCOS. It has been consistently found in research to increase insulin sensitivity, reduce androgen levels and improve ovulation rates3. Myo-inositol has also been found to improve egg quality, fertilization rates and embryo quality in women with PCOS who are going through IVF4. Dr. Kelly Clinning, ND Dr. Kelly Clinning is a licensed and registered Naturopathic Doctor (ND) with a passion for research and evidence-based care. Her clinical focus is in treating women’s health with a particular concentration on reproductive health, PCOS, endometriosis and thyroid health. Her goal is to help women connect with their bodies, understand their remarkable physiology, and maintain sustainable balance in their health and life. Dr. Kelly has her naturopathic prescribing license and incorporates natural desiccated thyroid (NDT) and bio-identical hormone treatment into her practice. She also uses nutrition, botanical medicine, acupuncture, and clinical supplementation. After graduating from Western University with a Bachelor of Science and an Honours specialization in Kinesiology, she completed a Doctor of Naturopathy (ND) degree from the Canadian College of Naturopathic Medicine in Toronto. She is a member of the Ontario Association of Naturopathic Doctors, the Canadian Association of Naturopathic Doctors, and the Endocrinology Association of Naturopathic Physicians and is in good standing with the College of Naturopaths of Ontario. If you would like to book an assessment or work with Dr. Clinning directly, you can book an in-person or online appointment [here](https://bodyco.janeapp.com/#/staff_member/34). If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Is sitting really the new smoking?" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/is-sitting-really-the-new-smoking" markdown_url: "https://www.bodycotoronto.com/llms/blog/is-sitting-really-the-new-smoking" lastmod: "2024-10-15T21:16:06.000Z" --- Many of us have heard the phrase: “sitting is the new smoking”. This might be concerning at first, particularly if you work at a job that requires you to sit for much of the day. While there is evidence suggesting that excessive sitting increases risk of certain chronic diseases such as type 2 diabetes and heart disease, most of these increases in risk are only by 10-20%. In comparison, studies show that smoking increases the risk of premature death by ~180% and risk of lung cancer by 1000%. When looking at occupations that require workers to predominantly stand vs sit, research shows that predominantly standing occupations have a 2-fold increase in the risk of heart disease compared with predominantly sitting occupations. Additionally, occupations that require predominantly standing are associated with greater risk of lower limb swelling and impaired blood flow. Equating the dangers of sitting to those of smoking is both inaccurate and unnecessary, instilling unwarranted fear and downplaying the serious health risks tied to smoking. However, this isn’t to say to ignore the risks that come with excessive sitting. The key is to build in a variety of movement throughout the workday. Studies show that taking short but frequent movement breaks during sedentary work can improve health outcomes such as fasting blood glucose, as well as musculoskeletal discomfort. Research recommends that people working sedentary jobs such as computer work should stand and move for 2-3 minutes, every 20-30 minutes. While sitting is not inherently harmful, it is important to have a balance of both sitting and standing, by building in movement during the workday. Suggestions for incorporating movement throughout the day: 1. Apps and reminders a. Set a timer to stand up and move for 2-3 minutes, every 20-30 minutes 2. Desk Stretches and Exercises a. Neck and Shoulder Rolls: Gently roll your shoulders and neck b. Knee Extensions: While seated, straighten one leg at a time, hold for a few seconds, and then lower it c. Seated Heel Raises: Lift your heels up while keeping your toes on the floor d. Seated Marching: Lift your knees up one at a time as though you are marching in place 3. Use a Standing Desk or Adjustable Workstation a. Alternate between sitting and standing throughout the day. b. If possible, get a desk converter or standing desk to mix up your positions. 4. After-Work Exercise a. Schedule regular workouts after work like walking, yoga, or resistance training. Incorporating small changes like these can make a big difference in counteracting the effects of prolonged sitting and improving overall health. References [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6187798/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6187798/) [https://www.sciencedaily.com/releases/2018/11/181105105419.htm](https://www.sciencedaily.com/releases/2018/11/181105105419.htm) [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5860480/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5860480/) [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4995540/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4995540/) [https://pubmed.ncbi.nlm.nih.gov/27454397/](https://pubmed.ncbi.nlm.nih.gov/27454397/) ## Yuka Abe ## RESIDENT PHYSIOTHERAPIST Yuka is a Resident Physiotherapist who is passionate about health and wellness. She completed her Master of Science in Physiotherapy at Queen’s University, and her Honours Bachelor of Science in Kinesiology at McMaster University. Yuka’s interest in physiotherapy initially came about through her involvement in dance and athletics growing up. Experiencing the benefits of physiotherapy on a personal level led her to become interested in and eventually pursue a career in physiotherapy. As a healthcare provider, Yuka takes a client-led approach in order to create a space where clients feel comfortable, safe, and in charge of their health. By working together with her clients, Yuka aims to create realistic and achievable treatment plans to ultimately reach client specific goals. Yuka is currently accepting new clients on Wednesdays, Fridays and Saturdays. New and existing clients can book with Yuka [here](https://bodyco.janeapp.com/#/staff_member/66) . --- title: "Is Your Jaw Causing You Back Pain: The Surprising Connection Between Your Jaw, Your Hips, and the Influence on Your Posture" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/is-your-jaw-causing-you-back-pain" markdown_url: "https://www.bodycotoronto.com/llms/blog/is-your-jaw-causing-you-back-pain" lastmod: "2025-03-20T17:23:46.000Z" --- When we think of back pain, we often blame poor posture, tight muscles, or long hours spent sitting. However, we rarely consider what our jaw is doing and how it may contribute. The temporomandibular joint (TMJ) is the hinge that connects your jaw to your skull and it plays a much bigger role in posture, balance, and movement than most people realize. If your jaw is tense or restricted, it can set off a chain reaction throughout your body, potentially leading to poor posture, tight hip flexors, dizziness, and even back pain. How Is Your Jaw and Posture Connected Your jaw might seem like a small, isolated part of the body, but it is deeply interconnected with your spine, inner ear, and overall alignment. Here’s how: Fascial Chains and Muscle Connections: - Fascia is a mesh of connective tissue that encloses and links every structure in the human body. The jaw is connected to the neck, shoulders, and even the pelvis through this fascial network. When tension builds up in the jaw, it can create imbalances down the entire chain of these fascial connections, altering posture and spinal alignment. Forward Head Posture and Pelvic Tilt: - If your clench your jaw or grind your teeth, your head tends to shift forward - into a position known as forward head posture. This subtle change forces your neck and upper back muscles to overwork, causing strain that extends down to your lower back. - To compensate, your pelvis may tilt forward, which increases tension in the hip flexors and disrupts spinal alignment. Jaw Clenching and Core Engagement: - The jaw and core muscles are neurologically interconnected. When you clench your jaw, your body reflexively engages muscles in your neck, shoulders, and even lower back. Increased tension through these muscle groups can prevent proper core activation, which can create and exacerbate instability and pain. Vestibular System and Inner Ear Influence: - The jaw hangs off of the temporal bones - cranial bones that house the inner ear and vestibular system, which are key players in balance and spatial orientation. Tension in the jaw can cause subtle shifts in these bones, disrupting equilibrium and triggering symptoms like unsteady posture, dizziness, and vertigo. - A misaligned jaw can send confusing signals to the vestibular system, leading to compensatory postural changes as the body attempts to maintain stability. This can manifest as uneven weight distribution, stiffness in the lower back, and further engagement of the hip flexors. Your Jaw and Your Hip Flexors Your hip flexors - especially the psoas muscles - play a crucial role in stabilizing your spine and pelvis. When there is tension in your jaw, the hip flexors will often compensate in response, leading to: - Tightness and Reduced Mobility: Forward head posture shifts weight distribution, making the hip flexors work harder to stabilize the body, causing them to become tight and overactive. - Lower Back Strain: A forward-tilted pelvis from tight hip flexors can increase arching through the lower back, leading to pain and discomfort. - Imbalanced Movement Patterns: With misaligned posture and tight hip flexors, simple movements like walking or sitting can reinforce poor mechanics, further aggravating tension and pain. How Osteopathy Can Help ## Assessing Posture, the Jaw, and the Vestibular System - Assessing the whole body, including the TMJ - evaluating how it may affect head positioning, spinal alignment, hip function, and its influence on the vestibular system and overall stability. Cranial and Fascial Release - Gentle techniques around the head and face in order to release tension around the jaw, cranial bones, and fascia to restore balance throughout the body and improve vestibular function. Restoring Hip and Pelvic Mobility - Manual therapy and stretching exercises to help relieve tension in the hip flexors and correct and maintain proper pelvic alignment. Postural Correction, Breathing Optimization, and Vestibular Rehabilitation - Breathing techniques, vestibular training, and postural re-education can help to retrain your body to maintain better alignment and reduce unnecessary tension. Simple Tips To Help Right Now - Jaw Relaxation - Gentle jaw stretching. - Self-massage around the cheeks, jaw joint, temples, above and behind the ears. - Place your tongue lightly on the roof of your mouth and let your jaw rest open naturally. - Posture Awareness - Check in with your head position throughout the day - keep your ears aligned with your shoulders. - Avoid slouching and use ergonomic seating if working at a desk. - Breathing and Stress Management - Practice diaphragmatic (belly) breathing to relax the nervous system and reduce jaw tension - Incorporate mindfulness techniques to decrease stress-related jaw clenching. Final Thoughts Your jaw is a hidden influencer on movement and stability throughout your whole body, and addressing its dysfunction can be a missing piece in resolving pain. A holistic approach integrates these influences into targeted treatments that aim to restore structural and functional harmony. Simple interventions can make profound differences in daily comfort. If you have been struggling with lingering issues related to posture, balance, tensions, or pain consider seeking professional osteopathic care. --- title: "It's Not Just In Your Head: A Letter to Women Who Deserve Better Hormone Care" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/it-s-not-just-in-your-head-women-deserve-better-hormone-care" markdown_url: "https://www.bodycotoronto.com/llms/blog/it-s-not-just-in-your-head-women-deserve-better-hormone-care" lastmod: "2026-03-08T10:01:00.000Z" --- This International Women's Day , I want to say something every woman deserves to hear: What you're feeling is real. You are not making it up. And you deserve answers. As a Naturopathic Doctor in Toronto who has spent years sitting with women who've been dismissed and undertreated, I know this isn't just a feeling. If you've ever left a doctor's appointment more confused than when you walked in, if your bloodwork came back "normal" while you feel anything but, or you walked out with a prescription when what you really wanted was someone to dig deeper — this is for you. You are not alone. And you are not imagining things . ## Women are Being Dismissed and The Research Backs It Up. Women's health concerns have been minimized, misattributed, and outright dismissed for decades. Research shows that women seeking care for hormonal symptoms are frequently told to "just relax," “lose weight”, or that “it's just stress ”. Over half of those women have considered giving up on seeking care altogether because they felt so chronically unheard. One study found that women presenting to the emergency room with severe abdominal pain wait nearly 33% longer than men with the same symptoms. The same pain. A longer wait. And here in Canada, women with endometriosis wait an average of 5.4 years from the onset of symptoms to a diagnosis. Years of painful periods, missed work, and being told it's normal. As a Naturopathic Doctor, I can tell you: that is not okay. ## The Symptoms That Keep Getting Brushed Off I have women coming into my office daily who are exhausted but told their thyroid is fine, anxious but told it's just stress, struggling with their weight but told their labs are normal. Women who can't sleep, who have periods so painful they miss work, who haven't felt like themselves since having a baby, or who suspect they're in perimenopause but have been told they're too young to worry about it. These are not small complaints. Your symptoms are your body's signals, and nobody knows your body better than you do. ## What Better Hormone Care Actually Looks Like Hormones are deeply interconnected. Estrogen, progesterone, cortisol, thyroid, insulin — pulling on one thread affects all the others. Perimenopause can start in your late 30s. Postpartum hormone shifts can last well beyond the first few months. Painful periods are not something you simply have to accept. Better hormone care for women starts with being believed. It means a provider who listens to you, asks the right questions, and connects the dots between your symptoms, your cycle, your stress, your sleep, and your history. As a Naturopathic Doctor, this is exactly the kind of care women’s hormonal health care I provide at Body Co Toronto. I have the time to sit with you, dig into what's really going on, and build a plan that is truly specific to you, not a generic one-size-fits-all approach. ## This IWD, Advocate For Yourself This International Women's Day, I want you to remember something: you are allowed to take up space in your own healthcare. You are allowed to ask more questions, push for more answers, and walk away from appointments that leave you feeling invisible. Trusting yourself is not being difficult. It is being your own best advocate. Women's health is not a luxury. It is not dramatic. It is not "just stress." It is worthy of time, attention, and real answers. And you deserve a provider who believes that just as fiercely as you do. So if something feels off, trust that. Your body is speaking. And if you're ready for someone to actually listen, I'm here. You don’t have to figure this out alone. Book a visit or a free discovery call at Body Co and let's get you some real answers together. Disclaimer: Any information is for informational purposes only and is not intended to be used in place of professional medical advice. Always seek the advice of a qualified health care practitioner with any questions or health concerns you may have and before starting any new treatments (including supplements). ## Meet Dr. Margot, ND As a naturopathic doctor, Dr. Margot focuses her practice on helping women and families optimize their health and show up feeling their best each day. She helps women balance their hormones, correct deficiencies, and optimize their gut health. She is currently accepting new adult and pediatric patients at Body Co for both naturopathic care and acupuncture. For more information on her practice style, additional readings and more, head over to her website at www.doctormargotnd.com or follow her on social media @doctormargotnd --- title: "Feeling Hot! Hot! Hot! – How to Keep your Kids Safe in the Heat and Sun." entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/kids-sun-and-heat-safety" markdown_url: "https://www.bodycotoronto.com/llms/blog/kids-sun-and-heat-safety" lastmod: "2024-07-15T14:12:00.000Z" --- Dirty feet, salty hair and the smell of sunscreen on a sleeping child, these are the tell tale signs of summer. We relish the days of disrupted schedules and long hours spent outside in the sun. It is easy as a parent, on these beautiful long days, to forget that our kids don’t manage heat as well as adults. Tired kids are good kids but can also be hot kids. Little bodies aren’t able to dissipate heat as effectively and that means long camp days or a rambunctious play date can put children at risk for heat and sun overexposure. To protect your kids from overdoing it this summer, consider these three tips for safety in the warm weather. Hydrate! Hydrate! Hydrate! Kids should always leave the house with a full water bottle and be able to refill their water independently. Consider hydrating snacks like fruit, frozen fruit pops and veggies. Expert Tip : Unsure if your child is properly hydrated? Check the toilet. With the exception of first thing in the morning, urine should be a light straw colour to clear and bowel movements should be solid but without fissures and cracks. Be sun safe. Use sunscreen that is UV appropriate, free of parabens and chemicals. Get your kids in the habit of always wearing a hat and seeking out shade. Kids should wear sunglasses and breathable clothing. For a list of the best sunscreens, visit the [EWG Guide to Sunscreens](https://www.ewg.org/sunscreen/). Expert Tip: Sunscreen sticks like those made by Green Beaver and Substance are easy for kids to apply and fit easily in a pocket or backpack. Limit exertion in heat. Kids don’t sweat the same way adults do. On day of extreme heat, reserve physical activity for indoor spaces. If you have to be outside, seek out shade, limit intensity and rest often. Expert tip: Know the signs of sun stroke. A fever while feeling cold, confusion, dry skin, headache, nausea, dizziness, rapid breathing and fatigue are symptoms of heat stroke and require emergency medical treatment. Keeping these tips in mind, we wish you and your family an amazing summer full of fun, relaxation and new adventures. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Leaking After Having a Baby: What 65 Studies Say" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/leaking-after-having-a-baby" markdown_url: "https://www.bodycotoronto.com/llms/blog/leaking-after-having-a-baby" lastmod: "2026-10-05T18:55:18.000Z" --- I have two kids and had two excellent obstetricians. Neither of them ever mentioned my pelvic floor. I was already a physiotherapist, and I still left my postpartum appointments with nothing more than a vague "do your Kegels" in the back of my mind because that's the only thing I associated with pelvic floor therapy at that point. My kids are now 9 and 12. A lot has improved since then but the fact remains, women still aren't clear about the importance of pelvic floor therapy and the huge impact it has on how they show up in their own lives. Many still sneeze in the grocery line or scoop a toddler off the floor, feel that little leak, and shrug it off because someone along the way told them that's just what happens after kids. Leaking after birth is common. It is also very fixable, and the research behind that has recently become hard to argue with. ## Your pelvic floor is a muscle You would never strain a bicep and decide that's just what you get for having arms. You'd see someone, get a plan and work it back to strength. Your pelvic floor is a group of muscles too, and it spent nine months holding up a growing baby before birth ever entered the picture. That's also why leaking isn't only a vaginal birth issue. A lot of the load on your pelvic floor happens during pregnancy itself, so women who had C-sections come to see us with the same symptoms and deserve the same care. ## What 65 studies found In 2025, researchers published a large review in the British Journal of Sports Medicine that pulled together 65 studies on exercise after having a baby, covering 21,334 people across 24 countries. When they looked at the seven randomized trials that tested pelvic floor muscle training after birth, the odds of urinary leaking were 37% lower for the people who did the training. For years "do your Kegels" was handed out like a throwaway line at the end of an appointment. This review is part of why I can now say something more specific: structured pelvic floor training after birth helps with leaking. ## What the research can't promise you Research isn't without its limitations. In this particular review, the studies varied quite a bit in how much training helped, which means results differ from person to person. Training lowers the odds of leaking but for a number of reasons, it won't make leaking disappear for everyone. There were also promising outcomes for pelvic floor prolapse, but they came from a single small trial of 123 people, so further research is needed to support more definitive results. ## Why Kegels on your own aren't always enough Most women who try pelvic floor exercises at home tell us they aren't sure they're doing them right, and they're usually onto something. Very few of us were ever taught properly or with actual feedback, so we squeeze our glutes or hold our breath and bear down instead. A pelvic floor that's weak also needs a different plan from one that's tight or not coordinating well, and for a tight pelvic floor, piling on more Kegels can make things worse. After decades in practice, I can assure you that I've been surprised by how some clients have presented upon physical exam even after speaking about their symptoms extensively. You can't feel that difference from the outside, which is why an internal exam remains the gold standard when it comes to assessing tone and contractility of pelvic floor muscles. ## What happens at your first visit Pelvic floor exams are vulnerable so having clarity about exactly what is involved is important. Your physiotherapist will start by talking with you about your birth, your symptoms and what you want to get back to. That might be running again or simply laughing at a dinner party without crossing your legs. We also ask questions about your nutrition, general health, digestion, toileting and stress, all of which can impact your pelvic floor. The most accurate way to see what your pelvic floor muscles are doing is an internal exam, done vaginally. Your physio will explain everything before they begin and check in with you as they go. It is always your choice, and if you'd rather not have an internal exam that day there's still plenty we can assess externally and start working on. Either way, you'll leave with a plan built around your body and the week you're living. If you still have questions you feel a bit shy asking, I answered the ones I hear most in [12 "Silly" Questions You Will Want to Know the Answers to Before Your Pelvic Floor Exam](https://bodycotoronto.com/blog/12-silly-questions-you-will-want-to-know-the-answers-to-before-your-pelvic-floor-exam). ## Canada is behind on this In France, pelvic floor rehab is a routine part of postpartum care, and new mothers are typically prescribed around ten sessions covered by their public health system. Here in Canada, most women still hear about it from a friend, if they hear about it at all. I didn't hear about it from my own doctors either, and I'd love for that to change for you. Our team is biased (based on evidence) but we believe firmly that pelvic floor physiotherapists should be a standard member of your perinatal team from pregnancy through to parenthood. ## When to book an assessment I'm of the mind that everyone should have a pelvic exam following birth whether you experience symptoms or not. A postnatal exam provides important information that allows our clients to make educated decisions about how they return to activity, how they heal and help them understand changes to their bodies that contribute to a more positive body acceptance. If you leak when you cough, sneeze, laugh, lift or exercise, it's worth getting checked, whether your baby is eight weeks old or eight years old. The same goes for heaviness or pressure in your pelvis, or pain that hasn't settled. You don't have to accept leaking as your new normal. At Body Co in the Junction, our [pelvic floor physiotherapy team](https://bodycotoronto.com/pelvic-floor-physiotherapy) works with new and not-so-new parents every day. You can see [Nicole Newediuk](https://bodycotoronto.com/team/nicole-newediuk), [Tara Campbell](https://bodycotoronto.com/team/tara-campbell) or [Nikita Gaud](https://bodycotoronto.com/team/nikita-gaud), and you can [book an assessment online](https://bodyco.janeapp.com) or call us at 416-572-0479 whenever you're ready. ## Frequently asked questions about leaking after birth ### Is it normal to leak pee after having a baby? Leaking after birth is common, especially when you cough, sneeze, laugh or lift, and it is also very fixable. A 2025 review of 65 studies in the British Journal of Sports Medicine found that pelvic floor muscle training after birth lowered the odds of urinary leaking by 37%. Common doesn't mean you have to live with it. ### How long does postpartum leaking last? It varies from person to person. For some women it eases in the first few months after birth, and for others it hangs on for years, so waiting it out isn't a reliable plan. If you're still leaking after your six-week postpartum checkup, a pelvic floor physiotherapy assessment can show you why and what will help. ### Do Kegels help with leaking after birth? Structured pelvic floor training helps with leaking, and the research is strong enough to say so. The catch is doing the right exercises for your body. Many women squeeze their glutes or hold their breath without realizing it, and if your pelvic floor is tight rather than weak, more Kegels can make symptoms worse. An assessment tells you which plan fits. ### Can you leak after a C-section? Yes. A lot of the strain on your pelvic floor happens during pregnancy itself, while it carries the growing weight of your baby for months. That means women who deliver by C-section can leak too, and they deserve the same pelvic floor assessment and care as women who deliver vaginally. ### When should I see a pelvic floor physiotherapist after giving birth? Your six-week postpartum checkup is a good time to book, and it's never too late, whether your baby is eight weeks or eight years old. Leaking, heaviness or pressure in your pelvis, and pain that hasn't settled are all good reasons to come in. At Body Co, we recommend a postnatal pelvic floor exam for every new parent, symptoms or not. Reference Beamish NF, Davenport MH, Ali MU, Gervais MJ, Sjwed TN, Bains G, Sivak A, Deering RE, Ruchat SM. Impact of postpartum exercise on pelvic floor disorders and diastasis recti abdominis: a systematic review and meta-analysis. Br J Sports Med. 2025;59(8):562-575. doi:10.1136/bjsports-2024-108619. PMID 39694630. This article is for general education and isn't a substitute for an individual assessment. --- title: "Lean Protein Slow Cooker Chili" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/lean-protein-slow-cooker-chili" markdown_url: "https://www.bodycotoronto.com/llms/blog/lean-protein-slow-cooker-chili" lastmod: "2015-03-26T00:21:00.000Z" --- I love this recipe on cold days like today. Although we are moving towards warmer weather it is still fantastic for a healthy boost of lean protein, fibre and LOTS of delicious veggies. We are meat eaters in my household but this can easily be made into a vegetarian version by adding extra veggies and legumes. Ingredients 1 lb of ground chicken 4 turkey sausages 1 small can on tomato paste 1 19oz can diced tomatoes 1 large red onion 2 cloves garlic 1 tbsp EVOO Any veggies you like – I love to use mushrooms, zucchini, corn, bell peppers, kale and carrots but really anything you have in the fridge will do Any legumes you like – My family loves black beans but this recipe works well with kidney beans, lentils or chick peas Chili Powder, salt and pepper to taste Other favourite spices Cooking Instructions Dice your onion and garlic and then sweat on low in EVOO in frying pan Add the ground chicken to brown Boil sausages until cooked through Slice sausages into bite sized pieces Dice all of your veggies Add meat, veggies, tomato paste, diced tomatoes, legumes and spices to slow cooker Add spices to taste Cook on low for 7-9 hours Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Unlocking the Benefits for Skin: How LED Light Therapy Elevates Facial Acupuncture" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/led-light-therapy" markdown_url: "https://www.bodycotoronto.com/llms/blog/led-light-therapy" lastmod: "2024-05-14T19:25:00.000Z" --- If you’ve known me for any amount of time, you know how much I love acupuncture. This traditional treatment not only brings balance in the body, but also has been proven through research to have real tangible results. When it comes to our skin, whether we are interested in managing acne or aging gracefully, facial acupuncture can help naturally increase collagen production, tone facial muscle, reduce fine lines and wrinkles, improve skin laxity and more. In this article, we'll dive into the science behind LED light therapy and explore how it can unlock a range of benefits for your skin when combined with acupuncture! The Power of LED Light Therapy: LED light therapy has emerged as a versatile tool in skincare, thanks to its ability to safely target various skin concerns effectively. At its core are different wavelengths of l light, each offering unique benefits for the skin. Red Light: Scientific research has shown that red light penetrates deep into the skin, stimulating the production of collagen and elastin. Studies have demonstrated that regular red light therapy can lead to improvements in skin texture, reduction in fine lines and wrinkles, and overall enhancement of skin tone. Blue Light: This colour has antimicrobial properties, making it effective in targeting acne-causing bacteria and reducing inflammation. Research has shown that blue light therapy can help clear acne lesions and prevent future breakouts. Green Light: Known for its soothing and calming effects on the skin, green light therapy can help reduce redness and inflammation, particularly beneficial for those with sensitive or rosacea-prone skin. The Synergy of LED Light Therapy and Facial Acupuncture: The combination of LED light therapy and facial acupuncture together offers a comprehensive approach to skin rejuvenation. During a session, acupuncture needles are strategically placed to target key areas of concern. Once the needles are in place, an LED light is placed over the face for added benefits. This dual approach maximizes the benefits of both modalities, resulting in a more enhanced treatment. Whether you're looking to reduce wrinkles, clear acne, or soothe sensitive skin, this synergistic approach offers a customizable solution tailored to your unique needs. I have found when these treatments are combined my patients reporting feeling more confident in as little as one treatment. [Book an appointment](https://bodyco.janeapp.com/#/discipline/23/treatment/331) today to experience the transformative power of LED light-enhanced facial acupuncture and unlock the secret to glowing skin! --- title: "Heavy Lifting; The New Year Habit Everyone Should Explore" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/lift" markdown_url: "https://www.bodycotoronto.com/llms/blog/lift" lastmod: "2025-01-03T14:49:00.000Z" --- I’m not one for New Years resolutions but if there was one fitness trend I wish everyone would explore in 2025 it is adding resistance training to your movement plans for the new year. In 2024 we saw an increased trend towards fitness moving away from vanity measures to focus more on longevity and functional, purposeful strength. Books like Outlive by Peter Attia started to shift our attention toward something he calls healthspan, or how well we live, not just how long we live. So how do we get to live well longer? Well that is a complicated discussion and multifactorial to say the least. But if you are looking for actionable steps toward a longer healthier life, most of the current literature agrees that maintaining muscle mass has a significant role to play not just in helping us participate in our lives fully for longer but also in reducing our all cause mortality. Studies have shown that strength gains are accessible at every stage of life, not just in our youth. In fact, if we don’t start to take preventative measures to not just build but maintain our strength, we are at risk for losing between 5-8% of our muscle mass per decade after age 30. Adding muscle mass has multiple benefits beyond just maintaining your strength though. In her new book, The Next Level; Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond, Dr. Stacey Sims , exercise physiologist and nutrition scientist, lists the following benefits of heavy lifting specifically for women as they enter both perimenopause and menopause: - Increased Metabolic Rate : When more muscle tissue is active it consumes energy at a higher rate. This increase in metabolism is seen both during exercise and at rest increasing the number of calories burned and the relative percentage of fat burned. - Improved Posture and Joint Stability : As we age we lose some of the stability in our ligaments and wear and tear contributes to increased joint space making our joints less stable and potentially more painful. Increasing your muscle mass provides another framework of stability while also increasing the tension of your tendons that support your joints. - Stronger Bones : Resistance training is an excellent way to increase your overall bone mineral density especially in your cortical bone, the hard outer shell of your bones, both of which are critical to preventing fractures. - Improved Blood Pressure : Your muscles act as pumps for your blood, returning blood from your extremities through your venous system as well as helping your blood vessels constrict and dilate more efficiently. Given that cardiovascular disease is the number one cause of mortality in women, maintaining a healthy blood pressure is an important benefit. - Maintaining a Healthy Body Composition : We already mentioned that lifting heavy weights can increase muscle mass and increase fat burning but more specifically it is helpful in reducing central body fat, a high risk factor for many diseases among women as well as overall fat storage. - Increased Immunity : When you lift heavy weights, proteins that assist with the growth and activity of immune cells are released to reduce inflammation and increase your immune response. (Adapted from Dr. Stacey Sims, Next Level) Have we got you excited yet? Before you start lifting weights you may want to consider the following: Outdated but still firmly ingrained fitness theories used to discourage women from lifting heavy for fear of bulking up. While there is little to support this idea now, it should be weighed against the fact that while lifting high repetitions or light weights will contribute to muscle tone, actual muscle strength has a much more protective effect on both our function and overall health. To get those effects, you need to be lifting moderate to heavy weights. Lifting heavy requires special attention to form and is not something to casually jump into without guidance. We strongly suggest that you are properly evaluated by your healthcare provider to rule out any contraindications and you work with a qualified health or fitness professional to help you safely add progressive weight with good technique to your workouts. Do you need help integrating lifting into your workout regime? Exercise prescription and readiness evaluation are part of the regulated scope of our health professionals. Our team has training in assessing whether resistance training is safe as well as taking additional lifestyle factors in to help you build out the individualized plan that best meets your goals and challenges. You can book an assessment with a member of our physiotherapy or chiropractic team [here](https://bodyco.janeapp.com) . Ready to jump in? Our clinical team and movement therapy team have collaborated in a class to help you build strong foundations to safe and effective strength training. This women’s only class has a limited enrolment of 6-8 participants so our instructors can make client specific modifications and pay close attention to your form. Join one or multiple of our weekly classes [here](/womens-pt/intro-to-pt) . --- title: "Using Magic Socks for Cold Relief: A Natural Approach" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/magic-socks" markdown_url: "https://www.bodycotoronto.com/llms/blog/magic-socks" lastmod: "2023-12-12T18:32:41.000Z" --- As a naturopathic doctor, I understand the value of natural remedies for promoting wellness. Magic socks, also known as wet socks, offer a simple and effective method to relieve colds and congestion. Why Magic Socks Work: Magic socks therapy leverages hydrotherapy, which utilizes temperature changes to boost circulation and immune function. This promotes blood flow, enhances lymphatic drainage, and aids the body's defence against infections. Magic socks are best used at the onset of a cold, with sinus congestion or to help regulate a mild fever. The benefits of magic socks include: better circulation and blood flow, less inflammation in the nasal passages, throat, and sinuses, improved sleep, and temperature regulation. How to Use Magic Socks: 1. Gather Supplies: You'll need thin cotton socks, wool socks (or thick cotton socks), and cold water. 2. Warm Feet: If your feet are cold, soak feet in warm water for 5-10 minutes to boost blood flow. You can skip this step if you are short on time! 3. Wet Socks: Run cotton socks under cold water and wring them as dry as possible. Put them on your feet, ideally before bed. It is best not to walk around afterwards. 4. Wool Socks: Put dry wool socks (or thick cotton socks) over the wet ones to keep feet warm. 5. Rest: Go to bed, and the socks will be dry in the morning. No worries if you take them off in your sleep ;) --- title: "3 Ways to Make Self Care More Intentional and Impactful in Your Life" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/make-self-care-more-intentional-and-impactful" markdown_url: "https://www.bodycotoronto.com/llms/blog/make-self-care-more-intentional-and-impactful" lastmod: "2020-01-30T00:47:00.000Z" --- A year ago I wrote a blog about why I was running away from my family and my job and escaping to Panama. Spoiler alert I had run myself thin and escape was a last ditch effort to regain the shreds of myself that didn’t yell unprovoked at her children or resent her job. I would love to tell you that six days of yoga led me to a new way of stress free living and I now run a yoga studio, manufacture green juice and my children have yet to hear their mommy raise her voice in the last 12 months. I would love to tell you a retreat can profoundly and permanently change your life but that wouldn’t be quite true. The reality is that the last year has been one of the most stressful times of my life. I have stretched my time, our family’s finances, my sanity and my husband’s patience to the outer limits. I’ve doubted both my worth and my capabilities as a business owner and a mother. In fact I am writing this again….from a plane….en route to Panama. So what is the point? If six days of self care failed to rewire my brain and change my habits, what is the value of another kick at the can? For me the the reason why I literally threw my credit card at the retreat organizer for a second year in a row was a shift that came in realizing that self care can’t be a last ditch effort. It can’t be a hail mary to right your path. It is a continuous process and mindset that requires commitment and practice. This year I am not running away from my family and work, I am running to them by creating space for myself. Here are the ways I am shifting my self care: I radically accept that my stress isn’t going away I recently heard the term radical acceptance when Oprah interviewed Lady Gaga about her chronic pain and mental health. Gaga explained that by radically accepting her fibromyalgic pain, disassociated from negative emotion, she was able to reframe it, find solutions and use it to her advantage. I feel that way about stress. I have big goals but accomplishing them means hard work, discipline and tough decisions. It is very easy for me to get overwhelmed by those responsibilities and see my stress as a negative force in my life. Billie Jean King said that “pressure is a privilege.” By radically accepting my stress as part of the process of leveling up and living a life by my design, I’m able to willingly apply tools to manage it instead of resenting it’s existence. I’m changing my perspective on self care Last year at the same retreat we made a map of all the things we were going to do to take action when we got home. I’m a little embarrassed to say my self care plan centered around booking regular spa days. Not that I have anything against the spa (I’m a regular visitor and if you are too, you are my people) but a facial every six weeks does not equip you for your business nearly losing its home or having to let go of staff you have just hired because a landlord decides to change the use allowed in your space. I needed to fall back on the self care strategies that would keep me calm in the moment. Luckily those tools were already in my professional toolbox and regular parts of my client treatments. Now I try (emphasis on try, no one is perfect) to do small things like a few deep breaths before a tough conversation or writing out my gratitudes every morning. I move my body daily and have made choices that reduce inflammation in my body and support my nervous system. If you want to grab a pedicure, I am still your girl, but taking smaller and easier to implement steps, has made a bigger impact. I’m trying to treat self care as part of my job I hear a million reasons why people are lousy at maintaining a self care routine. Often the loudest voice in that conversation is my own. I’m too busy. It is too expensive. I don’t know where to start. I call bullshit. The real reason you don’t value self care is that deep down in your subconscious, you foolishly believe that you don’t deserve it. Think about it. You will always find time to help a friend in need. You might complain about the cost of a needed medical exam for yourself but I bet your kids have the latest, greatest toy. I would hazard a guess that you have a bookshelf lined with self development books and healthy cook books with the best intentions. So why haven’t you committed to being a priority for yourself? Look at you. You are so very worth it. But until you get serious about treating yourself well, you can’t be that example for anyone else in your life. Recently my husband commented that all of my stress was making me really negative and less than joyful to be around. My initial response was to remind him that the emotional load of motherhood (and I’m not discounting that) combined with the stress of running our business could turn anyone into a bit of a downer. Truthfully though, he was right. I was pretty miserable to be around. I went back to reflect on my gratitude journal to prove what a positive person I was only to find in I hadn’t written in it for 3 weeks. I had let “busy” sabotage one of my core self care actions and it showed. Failing to take time to acknowledge all of the good in my life made it easy to give weight to my challenges. They say consistency carves canyons. If you want your self care to have a real impact you need to treat it as a part of your job and lifestyle. Not a one night stand of wine and pizza. So here is the reality about Panama. I need it. I deserve it and it is a crucial part of me being a present parent, an engaged wife and an impactful leader. My family and my clients need it so I can bring them back my best energy. The beach and yoga don’t hurt either. I need the space so I can do the work, think the thoughts and restore the mindset that will set me up to succeed at higher levels. And so do you. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "My Journey Towards Managing Stress and Taking My Own Professional Advice" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/managing-stress" markdown_url: "https://www.bodycotoronto.com/llms/blog/managing-stress" lastmod: "2019-08-11T17:19:00.000Z" --- I’m always nervous and excited to post personal pieces. On one hand it’s liberating. I spend A LOT of time trying to live up to an ideal that I set for myself. I feel A LOT of pressure not to disappoint and to represent myself professionally in a way I think my business deserves. In doing that though there is a lot of relief in acknowledging I’m a real person and I deal with many of the same struggles as our clients. I’m nervous because that means admitting I often don’t live up to the advice I give out daily. It means admitting I’m a lot less curated than our feeds and websites. But then again, we ask our patients for honesty and vulnerability so we can help them heal so isn’t it only fair I ask the same of myself? In the past I’ve been pretty terrible at managing my stress. In the present, I’m slowly learning and am making strides but I still carry it in my body, in my mind and in my heart. It shows up every day and always quietly whispers “is all of this work worth it?”. And of course it is! I believe this in my blood! But that doesn’t mean I don’t struggle with it every day. What I have gotten better at is acknowledging it and taking small steps to make it more manageable. Rachel Hollis said “goals are dreams dressed in work boots”. Well I’ve got big goals, boat loads of determination and a pretty healthy work ethic but none of that makes the stress of executing and the risk of failure any less. Dr. de Chickera recently spoke to the physical and hormonal side of stress but the truth is that the application of decreasing your stress isn’t so easy and something I am always trying to improve. So in the spirit of facing it head on and owning it, here are some of the things I’m working on to handle both the negative and positive stressors that aren’t going anywhere if I am going to tackle my audacious goals. I’m Asking For Help To know me is to know that I don’t ask for help very well, a dangerous pitfall for someone who has also made a habit of biting off more than she can chew. Oh did I mention I also fall prey to overwhelm quite easily? The reality though is that I am a mom of two small children, a business owner, a chair of my daughter’s school parent council and a woman with big ambitions. There is no way I can do it all, the way I want to do it all, in all of those different places, so I’ve surrounded myself with amazing people who can help. I’ve come to terms with the idea that asking for help, whether as a favour or in a paid capacity, is not a weakness but rather a way for me to bring better energy and passion to the things that really need me. It is also key in avoiding burning out from trying to do all the things for all the people. I’m Making Space for Me When you are accountable to many people (family, clients, staff) it is really easy to forget yourself. Last year I found myself getting short with my kids, losing interest in work and generally being short and irritable with people. So I got on a plane and left it all. I went to the jungle of Panama to get reacquainted with myself and do some of the work I needed to do to make sure I was taken care of too. While I was there I set the actionable goal of scheduling something just for me every 6 to 8 weeks. Whether it is a massage, a coffee with a friend or time away, those stolen moments let me recharge and lengthen my tolerance to my everyday stress. I now understand that I’m better able to show up for others when I’m in a good place myself and that time for me should be a necessity, not a luxury. Are you concerned about how stress my be impacting your body? Do you have trouble sleeping or losing weight and think stress might be to blame? Often a simple cortisol (stress hormone) test can tell us how your body is physically managing your stress. Schedule an appointment with our naturopath, Dr. de Chickera, to test your cortisol levels and discuss treatment options that can help your body better process and eliminate stress. I’m Setting Priorities Some people’s big business goals include making millions. My big goal for my first 5 years of owning my own business was to get to a place where I had the flexibility to drop off and pick up my kids from school everyday. I’m proud to say with very few exceptions, I do that every single day. I also take the time to linger with them at the park before we head home. I let them buy ice cream from the ice cream truck and we play our music loud as we make our way home. I don’t answer calls and I don’t check email. Now school pick up might not be a glamorous priority for everyone but whatever you priority is, making it a non-negotiable makes sure you are taking care of the things most important to you. In my case I often work early in the morning or after bedtime so I can make sure it happens but in doing that I also ensure I am filling my bucket by being present with my kids. It allows me to have less mommy guilt when work shifts to being the priority knowing that special time is reserved every day. I Move The one thing I am most consistent in when managing my stress is movement. It has taken many different shapes over the years from marathon running, to heavy lifting to yoga but the universal commonality has been that moving my body always makes me feel better and alleviates my stress. It is my meditation. It is my church. I love nothing more than a juicy sweat to reset my mind and body. How do I keep so consistent about movement? I make myself two deals. The first is that it can take any form. If I don’t feel up to an intense workout, walking the dog is totally acceptable. The second is that I have to commit to at least 10 minutes but after that, if I totally hate it, I can throw in the towel. I can count on my hand the number of times that has actually happened in the last twenty years because as my friend Nat of Well & Tight always says, “I might not feel like it but I never regret it.” I’m Giving Up Control If you are an A-type like me, you might think this is crazy talk but sometimes control is not healthy and can contribute to your stress. Take March 16th, 2017 for example. If you had called the clinic that day you might have noticed I was distracted or out of breath on the other end of the line. That is because I was in LABOUR!!! To make it worse, it wasn’t even surprise labour, it was a scheduled induction but I still somehow felt I was the best person for the job. I know what you are thinking, call in the psychologist, right? I’m proud to say that since that day I’ve come to realize I don’t need to control everything. I’m even prouder to say there are tasks I no longer do either because someone else is infinitely better at it than me or because it was a task that didn’t bring me joy and added to my stress. Admittedly, it’s sometimes hard to hand things over because my ego still thinks it requires my direct attention. The reality is though that there is no mistake that can’t be undone and handing over control empowers others to live up to their amazing potential. Summary I know I am not alone in these things. Stress might be our world’s next big epidemic. My practice demonstrates this everyday as I see stress as the root cause of physical disorders in everyone from stay at home moms, to elite athletes to corporate CEOs. Like most things though, I believe half of the solution lies in acknowledging the problem exists so we can put ourselves in a position to contemplate how a solution might fit into our specific world. I will be the first to admit I haven’t got it figured out yet despite my own best advice. I will however take credit for those small efforts I make that lift a small bit of the weight from my shoulders and opens my heart a little more. It is an evolution and a work in progress. I hope you will join me on that road. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Prevent Cold and Flu with Massage" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/massage" markdown_url: "https://www.bodycotoronto.com/llms/blog/massage" lastmod: "2018-09-25T16:38:00.000Z" --- Summer is now behind us and fall has arrived. Fall is a beautiful time of year. Nature’s colours are changing around us as the air becomes cool and fresh. For many people however, the change in weather can lessen their physical activity, create more muscle and joint pain, and seasonal colds and flus can set in. What can you do to help stave off the negative changes that fall can bring and help yourself transition into this new season, ready for everything wonderful that fall has to offer? Many people may not realize this, but massage therapy can help many of the physical downfalls that come with fall… Here are some of the ways Massage Therapy can help you enjoy this time of year: Boost your immunity Receiving regular massages can help boost your immune system and help fight those nasty seasonal illnesses like colds and flus that start to rear their ugly heads around this time of year. White blood cells help to fight off these ailments, and research has shown that massage therapy treatments can help to increase white blood cell activity and thus improve your immunity! (1,2) Good quality sleep Getting adequate sleep aids in staying healthy. Not only does it help with warding off colds and flus but it also helps you be productive throughout your day. Getting the proper amount of sleep can help your memory, creativity, focus and decision making abilities. (3) Massage therapy can help your body produce more of the right hormones, serotonin and melatonin, that induce and regulate your sleep cycle. (3) Anecdotally, I often hear my clients say that they had such a good sleep after receiving a massage treatment! Seasonal arthritis pain Many people suffer from pain and inflammation related to arthritis, which can often be magnified due to the cooler temperatures that come with fall and winter. Massage therapy can help with decreasing pain and discomfort related to arthritis and get you through the cooler weather with fewer problems. Massage helps to alleviate arthritis pain by increasing blood flow in the area that is being treated, loosening/relaxation of the muscles near the inflamed joint, and having a total body relaxing after-effect post-massage (again, due to hormone changes like increased serotonin and reduced stress hormone!). (4) 1. Skuban, R. (2017, February 2). Massage for Wellness: Strengthen Your Immune System. Retrieved from https://www.amcollege.edu/blog/strengthen-your-immune-system-with-massage-therapy 2. Live Science. (2010, September 8). Massages Boost The Immune System. Retrieved from https://www.livescience.com/34910-massage-benefits-immune-system-100908.html 3. LaVida Massage. How Massage Can Help Improve Sleep. Retrieved from http://www.lavidamassagegainesvilleva.com/connect-with-us/How-Massage-Can-Help-Improve-Sleep_AE21.html 4. Bernstein, S. Benefits of Massage. Retrieved from https://www.arthritis.org/living-with-arthritis/treatments/natural/other-therapies/massage/massage-benefits.php Heather Heaney , Registered Massage Therapist Heather graduated from Sutherland -Chan School of Massage Therapy in 2005 and has established a strong practice in the Junction over several years. As an experience registered massage therapist, she specializes in Deep Tissue, traditional Swedish massage, Therapeutic massage, Pregnancy massage and Breast massage techniques in her practice. Most recently Heather has taken specialized courses in therapeutic cupping, taping and abdominal massage. Heather is passionate about women’s health issues and works with her clients to create effective and specialized treatment plans. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Massage Therapy and Running: How It Can Support Performance and Recovery" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/massage-therapy-and-running" markdown_url: "https://www.bodycotoronto.com/llms/blog/massage-therapy-and-running" lastmod: "2026-03-21T21:45:00.000Z" --- TL;DR - You're not failing your body. You're just not recovering at the same level you're training. - Spring running season brings more miles, more load, and more demand on muscles and connective tissue that are already carrying a lot. - Massage therapy won't hand you a PR — but it can reduce soreness, improve flexibility, catch small issues before they become injuries, and help you feel like yourself again between hard efforts. - If you've been pushing through tightness, fatigue, or that low-grade ache you keep meaning to deal with — this is your sign to stop brushing it off. - Your body isn't breaking down. It's asking for support. As the spring running season begins, many runners focus on mileage, workouts, and race preparation. However, recovery and body maintenance are just as important as training. Massage therapy is commonly used by athletes to help manage muscle tension, support recovery, and address minor injuries before they become more serious. ## General Body Maintenance Running places repetitive stress on muscles, tendons, and connective tissue. Over time, this can lead to tightness, small areas of restriction, or early signs of overuse injuries. Regular massage therapy can help identify and address these areas before they develop into more significant problems. Research suggests that sports massage may provide small improvements in flexibility and reduce muscle soreness after exercise, even though it may not directly improve athletic performance itself. These recovery benefits can help runners maintain consistent training and reduce discomfort during heavy training periods. 1 ## Pre-Race Massage Many runners schedule massage therapy during taper weeks before an important race. A massage within the week before a race can help reduce muscle tension and promote relaxation. However, timing matters. Deep or intensive massage immediately before competition may cause temporary soreness. For this reason, many therapists recommend scheduling a massage about 2–3 days before race day, allowing enough time for tissues to recover while still benefiting from improved mobility and reduced muscle tightness. ## Post-Race Recovery After a race—especially longer distances such as half marathons or marathons—muscles often experience delayed onset muscle soreness (DOMS). DOMS typically develops within 24–72 hours after strenuous exercise and can temporarily reduce strength and flexibility . Several studies have found that massage therapy can help reduce the severity of muscle soreness following intense exercise. A systematic review and meta-analysis reported that massage significantly decreased perceived muscle soreness within 24–72 hours after exercise compared with no treatment. 2 Post-race massage may also support circulation and relaxation, helping runners feel more comfortable as their bodies recover from the physical stress of racing. ## Injury Recovery [Registered Massage Therapists](/registered-massage-therapy) are trained to work with a variety of musculoskeletal conditions commonly experienced by runners, including: - Muscle strains - Tendonitis - Overuse injuries - Soft-tissue restrictions Massage therapy can complement other treatments by improving circulation, reducing muscle tension around injured areas, and supporting overall tissue health. While it is not a replacement for medical care or rehabilitation when needed, it can be a helpful part of a broader recovery strategy. ## Conclusion For runners, massage therapy can be a useful tool for maintaining muscle health, supporting recovery, and addressing small issues before they become injuries. While research suggests it may not directly improve performance, it can help reduce muscle soreness and improve flexibility—both of which may contribute to more comfortable and consistent training. ## References - Poppendieck, W., et al. (2020). Effect of sports massage on performance and recovery: A systematic review and meta-analysis. BMJ Open Sport & Exercise Medicine. https://bmjopensem.bmj.com/content/6/1/e000614 - Guo J, Li L, Gong Y, Zhu R, Xu J, Zou J, Chen X. Massage Alleviates Delayed Onset Muscle Soreness after Strenuous Exercise: A Systematic Review and Meta-Analysis. Front Physiol. 2017 Sep 27;8:747. doi: 10.3389/fphys.2017.00747. PMID: 29021762; PMCID: PMC5623674. ## Meet April With nearly two decades of professional experience, April Boultbee has established herself as a leading massage therapist specializing in sports injury rehabilitation and performance recovery. A 2003 graduate of the prestigious Sutherland-Chan School of Massage Therapy, April combines clinical expertise with personal athletic experience to deliver exceptional therapeutic results. What truly distinguishes April's practice is her extensive background as an international competitive athlete. As an elite ultramarathoner with over 25 years of racing experience, she brings unique insights to treating athletic bodies. Whether you're a competitive athlete looking to optimize performance, recovering from a sports injury, or seeking relief from everyday tension, April's specialized approach to massage therapy can help you achieve your wellness goals. --- title: "How Does Massage Therapy Help with Scar Tissue" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/massage-therapy-for-scar-tissue" markdown_url: "https://www.bodycotoronto.com/llms/blog/massage-therapy-for-scar-tissue" lastmod: "2020-08-26T18:27:00.000Z" --- What is scar tissue? Scar tissue is made up of collagen fibres. Collagen fibres are fibrous connective tissue that is less elastic than muscle tissue. When you have had surgery or an injury, collagen fibres are laid down to help heal the body. Since the collagen fibres are less elastic than other tissue, scar tissue can lead to adhesions and restrictions in range of motion. Massage therapy techniques can help break down scar tissue which leads to decreased pain, increased range of motion and less restriction in tissues. Scar tissue can be sensitive to the touch so it’s important to wait a few weeks after surgery or an injury to treat it. Massage therapy has been found to soften scar tissue by freeing restrictive fibrous bands and increasing circulation. There are a few massage therapy techniques that can be used to help break down scar tissue: Frictions – frictions involve using the fingers or thumb and applying pressure across the muscle and collagen fibres to help loosen and break down the collagen fibres. Breaking down those collagen fibres will lessen restriction which in turn can decrease pain and increase range of motion. Acupressure – also using thumbs, fingers or elbow, pressure is applied to the scar tissue for a length of time. The pressure can help soften and break down the scar tissue while releasing the pressure brings blood flow back to the area. The increased blood flow back to the area helps the muscle tissue heal. Myofascial techniques such as: Skin Rolling Fascial Spreading C Bowing S Bowing Passive stretching after performing the above techniques. Doing some passive stretching can help align the collagen fibres and promote a looser scar that is more supple allowing for better movement. Working on scar tissue can be painful so be sure to work within your comfort zones. Don’t hesitate to book an appointment to get your scar tissue worked on! April Boultbee, Registered Massage Therapist April Boultbee graduated from Sutherland-Chan School of Massage in 2003. She specializes in Swedish techniques and deep tissue massage. Her particular interest revolves around sports-injury related massage. In addition, she is adept in treating postural dysfunction and relaxation massage. April likes to develop a rapport with her clients so that they can work together to develop remedial exercise programs to improve health and well-being. April is an elite runner and has been competing in road, trail and ultra races for 25+ years. She represented Canada at the 2017 24hr World Championships and the 2017 Xiqiao Mountain 24hr race in Foshan, China. She also works with Canada Running Series as part of the Elite Athlete Management team at all their Toronto races. She is an avid cyclist and commutes around town on her bike year-round. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Meet the Team: Jordan Fortuna, Manager of Clinical Services" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/meet-jordan" markdown_url: "https://www.bodycotoronto.com/llms/blog/meet-jordan" lastmod: "2019-03-31T18:31:00.000Z" --- I often find myself in awe of the talented practitioners who make up the Body Co team. In fact, I am often bragging about their amazing skills and knowledge. In no way should that understate what incredible people they are as well. Therapeutic relationships are built on trust. So in an effort to let you know more about the awesome people who take care of your health and wellness, I am pleased to introduce our “Meet the Team” series. This week we are starting off with our manager of clinical services and orthopaedic physiotherapist, Jordan Fortuna. He is a wealth of knowledge about sports injuries and enjoys helping people stay active through functional movement. Here are a few things you might not know about him in his own words: 1. What led you to your particular field? “I was originally drawn towards physiotherapy due to an interest in working with people as a healthcare provider and from my personal history of sport and exercise. I can’t say I have a laundry list of injuries in my personal past, but I do know the frustration and limitations that result from injuries and I wanted a role in helping others move beyond these roadblocks.” 2. What are you passionate about in your work? “My current interests lie primarily in developing an exercise-based approach to injury rehabilitation that extend beyond the acute stages of pain. If I can make you stronger, I hope that means I see you less… which I mean in the best way possible.” 3. How does your practice relate to how you live personally? “I do my best to practice what I preach. I enjoy an active lifestyle involving gym workouts, cycling, rock climbing, and the occasional weekend thru-hike and snowboarding adventure.” 4. Do you have anything exciting to share on the horizon (i.e. a project you are working on, a new treatment you are introducing, a workshop you would love to share)? “Well I’m getting married at the end of September 2019, so that’s an exciting thing (please send positive planning vibes my way)! I am also planning on extending my practice skillset to include dry needling, a less relaxing version of acupuncture, by the end of 2019.” 5. When you are not at Body Co, you are most likely……..? “The Rock Oasis (my local climbing gym), or in the kitchen pretending to be a good cook.” 6. Please share 2-5 things about yourself that others might now know and find interesting. “I gave up on science (temporarily) and spent 3 years cooking in professional kitchens around Toronto. I am an avid home brewer and love to talk shop about local Toronto beer.” If Jordan sounds like someone you would like to work with, you can find him in the clinic Tuesday to Friday and every other Saturday. Take a peak at his schedule and book online with him today. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Meet the Team: Allison Madigan, Holistic Nutritionist" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/meet-the-team-allison-madigan-holistic-nutritionist" markdown_url: "https://www.bodycotoronto.com/llms/blog/meet-the-team-allison-madigan-holistic-nutritionist" lastmod: "2020-01-03T15:46:00.000Z" --- Nutrition is a tricky thing. Most of us know the basics but few of us truly do it right. I’m not talking about being 100% perfect all the time but rather making health conscious choices that optimize our health MOST of the time. It should be simple right? But that doesn’t mean it is easy. Enter Allison Madigan. Driven by her own pursuit of health for both herself and her family, Allison has developed a practice that is focused on meeting people where they are, to create sustainable and impactful change. She understands that small changes can create big results. We are thrilled to welcome her to the Body Co team and for you to learn a bit more about her in her own words in our latest instalment of our Meet the Team Series. Meet Allison, Our Holistic Nutritionist What led you to your particular field? I have always had a passion for nutrition and health that started in high school. After graduating from university I ended up in the marketing field where I worked for 15 years – eventually becoming a VP and partner at a marketing services firm. I went back to work after my daughter was born, but after a year or so it became clear that the stress and what I was sacrificing didn’t make sense for me. At the same time my daughter was having some health issues that we were working with doctors to sort through. It was a long road that eventually led to surgeries, but along the way we learned that she had some pretty serious food sensitivities. This ignited my desire to learn more. After a lot of thought I decided if I was going to leave my position it was going to be to go back to school and follow my passion. I took a huge leap of faith and have never looked back! What are you passionate about in your work? I love helping people feel their best. There is nothing more rewarding that having a client come in for their second or third visit to let me know how amazing they are feeling. It is very rewarding. I also love learning about people – what they are struggling with, what works for them, what doesn’t and being able to work with them to make the changes to reach their goals. How does your practice relate to how you live personally? After going back to work after having my daughter I became extremely stressed and burnt out. I was always sick, slept but still exhausted, was suffering from anxiety attacks and had high blood pressure. I was far from living my best life and it was time for a big change! I worked with a naturopath and nutritionist to help get my health back on track and was amazed at the results. I know first hand how hard it can be to make the changes, but also how worth it is to come out the other side. Do you have anything exciting to share on the horizon (i.e. a project you are working on, a new treatment you are introducing, a workshop you would love to share)? I will be hosting a free talk at Body Co. on Tuesday, January 28th at 7pm. It will be all about living a healthier life and give some easy to implement tips and of course have time for questions. I would love for you to join me! When you are not at Body Co, you are most likely…….. Spending time with my 9-year-old daughter & husband, working out, listening to a self-development podcast, enjoying a dinner with friends, walking by the water and in the winter skiing every weekend. Please share 2-5 things about yourself that others might now know and find interesting. I absolutely love historical fiction novels. The Huntress was one of my favourites from 2019. I am a planner at heart – planning parties, weddings, vacations – I love it all! Hiking the Perito Moreno Glacier in Argentina was the best travel day of my life thus far. Banff is one of my favourite places – amazing hiking in the summer and skiing in the winter. It is magical anytime of year. Allison will be available at Body Co on Mondays from 9 am to 3 pm as of January 13th. Since we are expecting a high demand for appointments we have begun pre-booking initial assessments. Allison Madigan, Holistic Nutritionist Allison graduated from Queen’s University with a BAH in Economics and started a career in the marketing world. Nutrition and wellness were always at the forefront of her thoughts. After 15 years in the industry she decided that it was time to follow her passion and go back to school. She took a leap of faith, resigned from work, enrolled at the Edison Institute of Nutrition and hasn’t looked back. She has been working in the field for 2 years now and loving it. She has a strong belief in the power of food and proper nutrition to keep us healthy and prevent disease. Her mission is to empower people to make healthy and mindful decisions for themselves to achieve their optimal health and wellness. Allison has a keep interest in hormone balance, food sensitivities, stress and digestive health. She works with her clients to formulate a plan that will work for them. Her plans will include diet modifications, lifestyle and supplements suggestions as well as some mindset work. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Meet The Team: Dr. Kelly Clinning Naturopath" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/meet-the-team-dr-kelly-clinning-naturopath" markdown_url: "https://www.bodycotoronto.com/llms/blog/meet-the-team-dr-kelly-clinning-naturopath" lastmod: "2020-06-01T16:58:00.000Z" --- Meet the Team: Dr. Kelly Clinning, Naturopathic Doctor What led you to your particular field? Without knowing it, I have lived with the foundations of naturopathic medicine throughout my entire life. I remember my mom giving my siblings and me echinacea and vitamin C for immune support when we were little, and we always prioritized eating a healthy diet, lots of movement and sunshine and proper sleep for optimal health. In school, I excelled in science and become particularly interested in how the human body works which lead to an undergraduate degree in kinesiology. Eventually, I ended up visiting a naturopathic doctor to discuss some concerns around anxiety and became fascinated with this type of medicine. I enrolled and completed my 4-year degree in naturopathic medicine at the Canadian College of Naturopathic Medicine and haven’t looked back since! What are you passionate about in your work? I believe there is a gap in our current healthcare model in the way women’s health issues are treated and am passionate about bridging this gap. Specifically when it comes to hormonal issues, thyroid concerns, and fertility treatment many women are not getting the proper workup and individualized care they need. I spend much of my free time researching how to better serve and advocate for these patients and it is what drives me to be constantly learning. How does your practice relate to how you live personally? I truly believe that balance is the key to health and I try to live by this motto. I am not a fan of extremes and actually strive for my patients to have more flexibility in their diet and lifestyle whenever possible. I am also someone who needs to understand the WHY behind things in my life and in practice. Do you have anything exciting to share on the horizon (i.e. a project you are working on, a new treatment you are introducing, a workshop you would love to share)? The Body Co. team and I are working on a new online course offering information on prenatal care! I am working on a module about naturopathic care during pregnancy including what to look for in a prenatal and common healths condition seen in pregnancy. When you are not at Body Co, you are most likely…….. Exploring new restaurants throughout the city, spending time outdoors with my dog Willow, reading through my latest book club selection or watching webinars on topics I’m passionate about! Please share 2-5 things about yourself that others might now know and find interesting. I hate flying but have bungee jumped off the 3rd highest platform in the world. I have developed a slightly alarming addiction to true crime and have several podcasts and shows always on the go. Dr. Kelly Clinning is currently seeing patients at Body Co on Thursdays from 2 pm to 7 pm. If you would like to book an initial visit with her you can do so here. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Meet the Team: Jessica Fieldhouse, Resident Physiotherapist" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/meet-the-team-jessica-fieldhouse-resident-physiotherapist" markdown_url: "https://www.bodycotoronto.com/llms/blog/meet-the-team-jessica-fieldhouse-resident-physiotherapist" lastmod: "2021-10-21T21:41:00.000Z" --- What led you to your particular field? Throughout my high school years I was very active, which led to some sports-related injuries along the way. It was a Physiotherapist who helped get me back to what I loved doing. After that I took a special interest in the job, I completed a project on Physiotherapy in high school, I spent time volunteering in clinics, and then working as a Physiotherapy Assistant. I pursued an undergraduate degree in Kinesiology and loved my courses on the human body and learning how it worked and moved. By the time my degree was done I knew with 100% certainty that Physiotherapy was my career of choice. What are you passionate about in your work? I like the human connection – getting to spend my day working with others to help get them back to doing what they love. I like that there are endless opportunities to learn and grow as a clinician. I enjoy staying up-to-date on the best research and taking new courses to expand my knowledge and skills to help others in the best way possible. I like the individuality of the job – each client is their own person and I like that I can help each person find what will work best for them. How does your practice relate to how you live personally? I am an active person and have appreciated the benefits that exercise has had on my mind and body. In my practice, I promote activity with a focus on helping clients create an individualized exercise program to target their goals. I also teach them the importance of giving the body a break when it is needed; goals are not achieved in one day, with patience and hard work you can get to where you want to go. Do you have anything exciting to share on the horizon (i.e. a project you are working on, a new treatment you are introducing, a workshop you would love to share)? I have recently become Pain Truth Certified and I look forward to introducing this program into my practice. The Pain Truth Program was created to help those with chronic/persistent pain get back to doing what they love. This 6-week program helps you set goals, learn about your relationship with pain, and is tailored to best meet your needs with many different optional topics to be covered including physical activity, sleep, healthy diet, stress/anxiety, fear of not recovering, and many more. If this resonates with you, please go to https://www.thepaintruth.org/ and answer the 10 questions on the home screen. Afterwards follow the steps outlined on the page and if the program feels like a good fit for you please reach out to me and we can get started together! When you are not at Body Co, you are most likely….? Exploring the city by bike, car or foot, finding new ways to stay active, visiting family or relaxing with a good book (or Netflix!). Please share 2-5 things about yourself that others might not know and find interesting. - I grew up in Ottawa and just recently moved to Etobicoke. I have been spending time exploring the city and its amazing waterfront parks! If you have any tips on where I should explore next, let me know! - I am a Highland Dancer, I started dancing when I was 10 years old and have found ways to continue to enjoy the sport ever since, including starting a Highland Dance Club during my time at Queen’s University. If you know a good studio in the city I could join, I’d love to hear about it! - I was lifeguard and swim instructor for six years, including working at a summer camp and at an outdoor pool! The quiet mornings watching the sun rise and the early bird swimmers were so peaceful. - I have tried many different sports in my life: Soccer, dance (highland, tap, jazz, modern), track and field (200m & 400m), field hockey, softball, volleyball, dodgeball, swimming! If you know a great recreational sports league or a new sport I should try out, come in and tell me about it! --- title: "Managing Menopause With Naturopathy" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/menopause-naturopathy" markdown_url: "https://www.bodycotoronto.com/llms/blog/menopause-naturopathy" lastmod: "2019-06-22T16:35:00.000Z" --- What is Menopause Menopause occurs in women when their body experiences a transition towards cessation of ovulation and menstruation. It marks a time where significant hormonal changes are occurring. How one women experiences menopause can differ from another woman. This variability between women is a testament to the various contributing factors in how hormones affect our bodies. It’s important to realize, hormones control all aspects of our lives, and all hormones affect one another. Perimenopause comes just before Menopause Perimenopause is the time where menstrual changes (and symptoms) first begin to occur, and these changes lead to the eventual onset of menopause. Basically, things will change gradually over time until monthly periods and ovulation stops permanently. Perimenopause can last from 2-8 years. The image below summarizes the transition from the regular phase’s cycles of reproductive years, through peri-menopause and into post menopause. It should be noted, that menopause is not a phase, it stands for the moment between perimenopause and post menopause. Symptoms of Perimenopause and Menopause These are things that may happen during perimenopause. Remember, this is the 2-8 years leading up to menopause. Perimenopause symptoms include: Changes in menstrual pattern (usually shorter time between periods, with heavier flow) Hot flashes and night sweats (occurs in 50-75% of women) Changes to vaginal mucosa (itchiness, dryness, inflammation) Urinary Tract infections Sleep disturbances Depressed mood The perimenopause symptoms listed above can continue into menopause. Once again, there will be variability in how these symptoms present from one woman to the next. The intensity, duration and number of symptoms can differ. All the menopausal symptoms listed above are directly related to hormonal changes. Hormones tell us a lot about overall health. To ease a woman into menopause means optimizing hormones to facilitate a smooth transition from health reproductive years through perimenopause and finally into menopause. Naturopathy and Menopause Naturopathic medicine can help with numerous aspects of menopause. I work with the individual to understand the whole case. A lot of what happens during early years dictate how menopause will be experienced. What an ND can help with Focus on main signs and symptoms. We focus on symptoms by looking at hormones themselves, but also liver health and gut health – both of which metabolise our hormones Investigate associated symptoms. We know how important hormones are for overall health, so we look into: Osteoporosis prevention Cardiovascular disease prevention Sexual health Psychosocial concerns These associated conditions are linked directly to a withdrawal of estrogen. However, not all women experience the same risks, and we can discuss these matters individually during consultations. How Naturopaths Deal with Menopause Testing: not always necessary, but some specialized tests exist which give us a more comprehensive look into hormone metabolism. Knowing how your body produces and metabolizes hormones can give tailored treatment plans. Herbs: herbal medicine (aka botanical medicine) has been shown historically and through peer-reviewed scientific research to be effective in controlling menopausal symptoms. Selection of which herbs and their appropriate dosing is based on your individual signs and symptoms [1]. Vitamins and Minerals: there are lots of vitamins and minerals, but specific ones can be used strategically to support you based on your unique needs. Certain vitamins and minerals are used to make hormones, so any time we’re working on hormones, we must consider supporting vitamins and minerals. Be careful though, because evidence shows supplementation is only effective in those with relative deficiencies, so we want to make sure you actually need them before taking them for this purpose [2]. Acupuncture: rooted in ancient Chinese medicine theory, acupuncture has 1000’s of years of historical evidence showing its effects. Within the past few decades, more human clinical trials has been conducted and actually proven acupuncture to be effective in reducing many signs and symptoms and quality of life of women with menopausal symptoms [3]. Summary Naturopaths can help with all stages of menopause. We can work with you to ease your transition smoothly or if you’re already dealing with symptoms, we can aim to get to the bottom of things. We can use specialized testing as well as a wide range of herbs, vitamins, minerals and acupuncture. Works Cited [1] R. Kargozar, H. Azizi and R. Salari, “A review of effective herbal medicines in controlling menopausal symptoms,” Electrol Physician. , vol. 9, no. 11, pp. 5826-5833, 2017. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783135/]. [2] C. Dennehy and C. Tsourounis, “A review of select vitamins and minerals used by postmenopausal women.,” Maturitas., vol. 66, no. 4, pp. 370-80, 2010. [https://www.ncbi.nlm.nih.gov/pubmed/20580500]. [3] D. Befus, R. Coetyaux, K. Goldstein, J. McDuffie, M. Sheppard-Banigan, A. Goode, A. Kosinshi, M. Van Noord, S. Adam, V. Masilamani, A. Nagi and J. Williams, “Management of Menopause Symptoms with Acupuncture: An Umbrella Systematic Review and Meta-Analysis.,” J Altern Complement Med., vol. 24, no. 4, pp. 314-23, 2018. [https://www.ncbi.nlm.nih.gov/pubmed/29298078]. Dr. Johann de Chickera Dr. Johann completed his 4-year degree at the Canadian College of Naturopathic Medicine, in Toronto. His clinical focus lies in chronic disease, such as those related to the Gastrointestinal, Endocrine, and Immune Systems. Johann joined Body Co. in 2019, with enthusiasm and desire to joint a forward thinking, integrity driven and results-based multi-disciplinary clinic. Having worked alongside physiotherapists, massage therapists, osteopaths and other health care providers, he is confident he will complement the current providers and help maximize new and existing patients’ overall care. His approach to medicine relies on working with the patient to come up with a feasible, multi-factorial approach that addresses all complaints at once. He employs a strong background in diagnostic medicine and human physiology and pathology to diagnose and treat. His treatment involve a combination of nutritional counselling, botanical medicine, eastern medicine (acupuncture), nutraceutical supplementation and hands on physical medicine. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "The Menopause Symptom Nobody Named: GSM and Your Pelvic Floor" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/menopause-symptom-nobody-named-gsm-pelvic-floor" markdown_url: "https://www.bodycotoronto.com/llms/blog/menopause-symptom-nobody-named-gsm-pelvic-floor" lastmod: "2026-09-08T13:55:01.000Z" --- Genitourinary syndrome of menopause affects about 4 percent of women in perimenopause. Within one year of menopause, that number climbs to 25 percent. By year three, it's 47 percent, and it keeps climbing from there. Most women going through it have never heard the name for what's happening to them. I became a pelvic health therapist when this conversation was still stigmatized. Almost nobody was talking about it, especially outside the perinatal years. That's starting to change, but there's a whole generation hitting perimenopause right now who skipped the pelvic health conversation entirely the first time around, and this next chapter is going largely unspoken too. ## The Pattern Behind the Symptoms Estrogen has receptors throughout the pelvic floor, the bladder, and the urinary tract, not just the reproductive organs most people associate it with. When estrogen drops at menopause, the tissue changes are real and measurable: collagen and elasticity decrease, lubrication drops, healing capacity slows, and muscle tone and bulk decline. Functionally, that shows up as less support for the pelvic organs, more difficulty fully closing the urethra or anus, a delay in the coordination between the nerve signal and the muscle contraction, and a documented [rise in genitourinary syndrome of menopause prevalence](https://www.ccjm.org/content/85/5/390), from about 4 percent in perimenopause to 25 percent one year after menopause and 47 percent by year three. Broader prevalence estimates across the postmenopausal population run even higher, the AUA's own 2025 guideline cites [a range up to 87 percent](https://www.auanet.org/guidelines-and-quality/guidelines/genitourinary-syndrome-of-menopause), depending on how symptoms are measured. There's a name for this whole pattern: [genitourinary syndrome of menopause](https://files.hivecdn.com/05e2ef16-5c44-4bfe-af87-5be70a78d5dc/bodycogsmhandout.pdf), or GSM. It's not one symptom. It's an umbrella term for a cluster of related changes, and it's chronic and progressive, meaning it doesn't resolve on its own the way some other menopause symptoms do. ## Why It Goes Unreported Pelvic floor dysfunction in general is estimated to affect roughly one in three women. In my own practice, I'd put the real number closer to two in three, based on how often symptoms surface only after we've been working together on something else entirely. That's not a published statistic. It's a clinical impression, but it's a consistent one. Part of the reason is stigma, especially around the sexual dysfunction piece. I have patients come in for a completely different reason, and three visits in, once we've built enough trust, the thing actually causing them the most distress turns out to be something they never named out loud, sometimes not even to their own doctor. Part of the reason is timing. This generation is at peak career, raising children, managing aging parents, so a new symptom gets written off as stress. And part of the reason is that most women don't know there's a clinical name for what they're experiencing. They just think it's what happens to their body now, something they have no control over. Incontinence is consistently named among the leading reasons older women end up needing institutional care. That single fact should change how early this conversation starts. ## What Early Intervention Actually Looks Like Pelvic physiotherapy starts with a detailed history and an internal exam, which remains the gold standard recommended by the Society of Obstetricians and Gynaecologists of Canada for understanding how well the muscles are actually contracting and coordinating. I say this as someone with years of experience: I have still been wrong about how a patient would present before doing the internal exam. A guess, even an educated one, isn't the standard of care here. From there, treatment might include manual therapy to release tight fascia and muscle tissue, since a lot of women in this stage are surprisingly tight rather than only weak. It might include neuromuscular retraining, calming an overactive nervous system and rebuilding the coordination between brain and muscle. It often includes something as basic as breathing mechanics, since most women who come through the door aren't breathing in a way that supports the pelvic floor. For sexual function symptoms, a graded system of dilators helps reduce sensitivity over time. For bladder symptoms, retraining teaches an oversensitive signal to quiet back down. ## What This Means for You If you're noticing a new heaviness, a change in bladder urgency, discomfort with intimacy, or symptoms you've been quietly filing under "getting older," the pattern described above is worth naming out loud, to yourself first and then to a provider. None of this means something is broken. Most of it is treatable, and treatable earlier rather than later changes the trajectory. This isn't about waiting until symptoms become a crisis. It's about naming the pattern while there's still the most room to change its course. If you want a starting point, a [pelvic health assessment](https://bodyco.janeapp.com/#/discipline/3/treatment/75) is exactly that: a conversation and an exam, not a commitment to anything beyond understanding where you actually stand. ## Common Questions Is GSM the same thing as just getting older? No. GSM describes specific, measurable tissue changes driven by estrogen loss, not an unavoidable consequence of aging itself. It's chronic and progressive if untreated, but it responds to treatment at any stage. How soon after menopause can GSM symptoms start? Symptoms can appear during perimenopause, before periods stop entirely, and prevalence rises sharply in the first three years after menopause, from roughly 4 percent in perimenopause to about 47 percent by the three-year mark. Is an internal pelvic exam really necessary, or can symptoms be assessed another way? An internal exam is the gold standard because it directly evaluates muscle contraction, coordination, and tissue health. External assessment alone can miss what's actually happening, even for an experienced clinician. Why don't more women bring this up with their doctor? Stigma, especially around sexual symptoms, and a widespread assumption that these changes are just a normal part of aging rather than a named, treatable condition. What does treatment actually involve? It varies by symptom, but commonly includes manual therapy, neuromuscular retraining, breathing work, and for specific symptoms, graded tools like dilators or bladder retraining protocols. --- title: "How to Recognize and Support Mental Health Disorder in Children" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/mental-health-disorder-in-children" markdown_url: "https://www.bodycotoronto.com/llms/blog/mental-health-disorder-in-children" lastmod: "2020-05-03T17:41:00.000Z" --- One in five Ontario children has been diagnosed with a Mental Health Disorder and less than one third of those children have had contact with a Mental Health Care Provider. This statistic is heartbreaking, especially given how treatable Mental Health Disorders are. I believe there many reasons that we are failing to recognize and meet the Mental Health needs of our children, though I only discuss a couple of them here. First, we’ve lost touch with what is normal. Because Mental Health concerns are so common, we can usually see our child’s emotional or behavioural struggles in other kids, so we start to think it’s normal. But common is not the same thing as normal. Now many of our children’s puzzling or difficult behaviours actually are totally developmentally appropriate and normal. This is where it gets so confusing! In fact, to complicate things further, the way that parents often respond to behaviours that are developmentally appropriate can contribute to emotional and behavioural problems in children. Quite a conundrum. If your head is spinning, rest assured that at the end of this article I will talk about what to look for and how you can help. Another reason parents don’t reach out for help is stigma. The battle against the stigma of Mental Health Problems is not over. The more we keep having these conversations, the further we’ll get. This is one of the reasons that I offer groups to parents. I like parents to see that they are not alone and that it’s ok to talk openly about struggles in parenting and the struggles of your children. One of the things that we need to get clear on before the stigma will lift, is that Mental Health Disorders are not caused by parents. Let me repeat: You are not to blame for your child’s Mental Health struggles. Are there things parents can do to help prevent or lessen Mental Health Problems in their kids? Yes. Are there things parents can do to help their kids heal from or at least manage Mental Health concerns? Yes. Is it your fault that your child is struggling? NO! Is it your fault if YOU are struggling? NO! Just because you are a big part of the solution, does not mean that you are causing the problem. In fact research has shown that there are several determinants of Mental Health, some that can be shifted, some that can’t. So we shift the ones we can. And that is why how you parent is so important. So how do we know when to seek help? Well, first, if your child has a diagnosis (including ADHD) and has not had any treatment, it is advisable to connect with a Mental Health professional. If your child does not have a diagnosis but you feel they are struggling, it’s a great idea to reach out to a Mental Health professional for a consultation to see if they think that supports are necessary, sort of like a Mental Health Check up. Early intervention is extremely helpful with Mental Health and Mental Well-Being, especially in developing children. Research has shown that waiting for treatment takes a toll on the Mental Health of the child, and on family functioning. Signs that your child is struggling include: Persistent sadness — two or more weeks Withdrawing from or avoiding social interactions (current conditions notwithstanding) Hurting oneself or talking about hurting oneself Talking about death or suicide Outbursts or extreme irritability Out-of-control behavior that can be harmful Drastic changes in mood, behavior or personality Changes in eating habits, Loss of weight, Difficulty sleeping Frequent headaches or stomachaches Difficulty concentrating There are many things parents can do to help support Mental Wellness in their children. Here are some suggestions: Look after the physical health of everyone in the family: Good Sleep, Exercise, Good Nutrition Look after your own Mental Health and Relationships Welcome all emotions with support and unconditional love (that can be a hard one, I know) Set and hold limits with patience and empathy (another tough one!) Seek out support when you need it and do the same for your kids Julia Swaigen MSW, RSW is the Founder and Director of Attuned Families in Toronto. attunedfamilies.ca If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Over Eating? Maybe it is Time to Start Mindfully Eating" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/mindful-eating" markdown_url: "https://www.bodycotoronto.com/llms/blog/mindful-eating" lastmod: "2020-03-05T00:20:00.000Z" --- We hear a lot about mindfulness in all areas of our lives these days, but have you ever considered mindful eating? In our fast paced lives we often grab food because it’s time to eat, we are stressed or we are bored. Often we aren’t even thinking about it and many times eating while working at our desk or in front of the tv. What is mindful eating? Mindful eating is basing our meals on physical cues such as our bodies feeling of hunger, versus emotional ones. It is about allowing yourself to become aware of the positive opportunities that are available through food selection. It has been associated with lower body weights, a greater sense of well-being and fewer symptoms of eating disorders. Mindful eating can transform your relationship with food. It is a practice of eating slower and with intention. It is about noticing responses to the food we eat whether positive or negative without judgement. It’s about becoming aware of physical hunger and satiety cues to help guide you. The true form is eating in complete silence and paying attention to the texture and taste of each bite. This isn’t realistic in our lives, but there are still ways we can incorporate it to reap the benefits. Eating mindfully involves: Acknowledging that there is no right or wrong way to eat Directing your attention to eating when you are having a snack or meal Recognizing how you make choices that support health and well-being Promoting balance, choice, and acceptance. Why mindful eat? There are a lot of benefits in eating mindfully. Studies have reported that eating mindfully can reduce physiological distress such as depression, anxiety, stress, and eating behaviours including binge eating. Mindful eating has also resulted in weight loss in overweight and obese people. Rather than focusing on restricting calories, mindful eating provides a way to improve the body’s natural ability to control an eating behaviour. It can help change unwanted eating patterns. Are you reading this and slowly put down the cookie? Our nutritionist Allison has that effect on people. She specializes in meeting people where they are and creating health through small bite-sized changes that have big impact. If you are interested in other tips, sign up for her beautifully curated 30-days of healthy habits and have one simple yet effective tip delivered directly to your inbox every day for a month. Ways to incorporate mindful eating Eat slower – Take time to savour each bite and enjoy the flavours. Slowing down your pace of eating is one of the healthiest things you can do. You will more than likely notice when you are full, your food will digest better because you are chewing more and most likely you will enjoy the flavours more. It takes about 20 minutes for your brain to register being full so slow down, take lots of bites and put your fork down between bites to slow your meal down. Listen to your body – Is your stomach growling? Is your energy low? Too often we eat for emotional reasons of stress, boredom, anger and don’t listen to our body for the actual hunger cues it gives us. Also start to become aware of the effects of eating out of boredom or sadness or overeating – how does it make you feel mentally and physically? Turn off the phone and TV – Make mealtime a technology free time. Spend the time talking and enjoying your food. Just focus on eating and the meal in front of you, don’t multi-task while eating. Know your food – Understand what you are eating and where it came from. This helps your relationship with food and may help make healthier choices as well. If you think about something that came fresh from a farm versus chemicals in packaged foods you are likely to make a different choice. I challenge you to give mindful eating a try for a week and notice any changes. Are you listening to your satiety cues better? Are you making healthier food choices? Are you eating less for emotional reasons? Keep at it and if you notice that you might need some support reach out to book an initial consultation. Allison Madigan, Holistic Nutritionist Allison graduated from Queen’s University with a BAH in Economics and started a career in the marketing world. Nutrition and wellness were always at the forefront of her thoughts. After 15 years in the industry she decided that it was time to follow her passion and go back to school. She took a leap of faith, resigned from work, enrolled at the Edison Institute of Nutrition and hasn’t looked back. She has been working in the field for 2 years now and loving it. She has a strong belief in the power of food and proper nutrition to keep us healthy and prevent disease. Her mission is to empower people to make healthy and mindful decisions for themselves to achieve their optimal health and wellness. Allison has a keep interest in hormone balance, food sensitivities, stress and digestive health. She works with her clients to formulate a plan that will work for them. Her plans will include diet modifications, lifestyle and supplements suggestions as well as some mindset work. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Mindful Movement for a Virtual World" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/mindful-movement-for-a-virtual-world" markdown_url: "https://www.bodycotoronto.com/llms/blog/mindful-movement-for-a-virtual-world" lastmod: "2020-04-13T18:10:00.000Z" --- Emotions are very much up and down these days. You may be coming off a high following that virtual coffee or wine date with your friend, and then, moments later, overwhelmed by the latest news on Covid-19, all of which is exasperating on the mind and body. The good news is that we can take steps to minimize this imbalance, and improve both our mental and physical health. How? By remaining active despite our current constraints. As an equipment free program that is appropriate for all fitness levels, my 45-minute virtual Essentrics™ class is the perfect way to bring activity into your own home, and further, to create harmony between the body and mind. Essentrics unlocks the body by increasing mobility in our joints, and builds both strength and flexibility in all 650 of our muscles. Moreover, this physical release brought about in the body impacts our mental health in following ways: • Essentrics™ uses gentle full body movements, which stimulates circulation. This improved blood flow brings more oxygen to the brain and boosts our mental energy. • During every workout, we train our muscles to relax so that we may reduce tension and stress in our body. This relaxed state also has the effect of decreasing inflammation in our body, which contributes to a stronger immune system. • The dynamic sequences in every Essentrics™ class can be challenging for the brain, therefore stimulating our mind and boosting brain health. • As an added bonus, I include a curated playlist for every Essentrics™ class that is intended to enhance your emotional and physical experiences. Each song will guide your emotions and encourage you to feel joyful, relaxed, powerful and energized. No matter what mental state you’re in at the start of class, you’ll leave feeling rejuvenated, calm and healthy. Ultimately, any form of movement will be helpful in keeping your body and mind in a positive state. At this time, the key is to find an activity that is accessible, sustainable, and most importantly, enjoyable. In addition to tackling all these areas, choosing a virtual class will bring you a sense of community and fill a social void during our time of physical distancing. I hope you’ll consider joining one of my virtual workouts! The next session starts on April 13th, and will run for 6-weeks straight, every Monday at 9:30 AM. Interested in signing up for a class or simply want to learn more about Essentrics™? Visit our events page for more information or our website to register. Stay safe and be well! Lauren Finkelstein is a Level 4 Certified Essentrics Instructor and Nutritionist. She began her Essentrics training in Montreal while completing her Bachelor of Commerce at McGill University. After graduating, Lauren taught classes at the Essentrics flagship studio, and worked with the Teacher Training Department at the company’s head office. As her passion for health and wellness grew, Lauren moved to Toronto to pursue a Bachelor of Applied Science in Nutrition and Food. Lauren currently teaches Essentrics at some of Toronto’s most reputable studios and private clubs. She also specializes in corporate wellness programs, offering Essentrics classes and nutrition workshops. Lauren is known for having an awesome playlist in every class. She pays close attention to all her students, making sure they are engaged and doing the movements in a safe and effective way! If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Mindful or Mind Full: Using Mindfulness to Cope Through COVID-19" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/mindfulness" markdown_url: "https://www.bodycotoronto.com/llms/blog/mindfulness" lastmod: "2020-03-21T23:13:00.000Z" --- Mindful or Mind Full? I want to start by addressing the elephant in the room: COVID-19. There are a million thoughts running through my mind. How serious is this virus? When will it end? When can I resume my normal life again? What’s going to happen with my finances? Do I have it? It’s never ending… And if you’re like me, you’re conflicted between constantly updating yourself on all the COVID stats and news and simultaneously wanting to read or hear something completely unrelated. It’s no question that everyone is being affected differently by the COVID-19 outbreak. As I sit at home practicing my social distancing, I am faced with the most daunting task: deciding how I should spend my time. Should I relax, take it easy, go for a walk, enjoy a nap? Should I pick up a new hobby? Or should I use this time to get started on a work task I’ve been putting off for months? Does it matter? I’ve been thinking a lot about mindfulness lately. Many people think of mindfulness as part of a meditation, but the true definition according to the Oxford dictionary is: “focusing one’s awareness on the present moment”. It’s being aware of what you’re doing at all times. There is growing research that mindfulness improves both mental and physical health. So I’ve challenged myself to be fully present, no matter what I’m doing during this time. And I challenge you do to the same. Forced to watch your kids while they’re out of school? Learn something new about them. Driving to check in on your parents? Enjoy the quiet roads. Grocery shopping? Ignore the panic around you and take in a deep breath. Getting antsy at home? Try these mindful activities: Bake something delicious Start journaling Practice yoga, or simply, stretching Connect virtually: chat with an old friend, host a friends workout or simply, check-in on your former colleagues Today, more than ever, let’s be “together”. Not in the physical sense, of course, but understanding that we are all going through the same thing. So be kinder. Offer to help. Get in touch with your empathetic side and be present. And whatever you decide to do I challenge you, during this scary time, to always ask yourself: Mindful or Mind Full? Sandra Ghaly , Pelvic Floor & Paediatric Physiotherapist Sandra graduated from Dalhousie University with a Masters degree in Physiotherapy after completing her Bachelor of Kinesiology degree with honours from McMaster University. She has worked with a variety of clientele but has developed a true passion in working with both the paediatric and women’s health populations. Sandra has extensive experience assessing and treating a variety of paediatric conditions and most recently has become certified as a pelvic health physiotherapist. She also has additional training in acupuncture and kinesiotaping. Sandra finds great value in guiding each individual through a tailored rehabilitation program to optimize their function and quality of life. In her free time, Sandra enjoys yoga, pilates, traveling and spending time with family and friends. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Mindfulness and the Art of Turning Off the Fire Alarm: A Guide to Managing Stress" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/mindfulness-and-a-guide-to-managing-stress" markdown_url: "https://www.bodycotoronto.com/llms/blog/mindfulness-and-a-guide-to-managing-stress" lastmod: "2026-10-01T18:01:23.791Z" --- # Introduction: Ah, Fall. A Confession from a Recovering Overthinker Ah, Fall. The time of year spent in screaming terror at the upcoming winter barely numbed by the pumpkin spicy sweetness coating my tongue. I wanted to take some time to write about something that I am both decidedly not an expert in and have a deep passion for. In a brief nod to the lapsed faith of my childhood, I have a confession to make. I’m a [recovering overthinker](/blog/10-ways-to-manage-your-anxiety) . I have some sense that thinking was a tool that helped me survive my early life, serves me well in my profession, and helps me navigate the world. AND it’s a double edged sword that can cut me off from myself. # Stress management 101 Something in your life happens, and provokes a [stress response](/blog/stress-and-your-health) . If you’re really connected to what’s happening in the moment you might notice: - That your breath changes - That muscles around your neck and face tighten - That you experience some kind of sensation through your chest and abdomen. And if you’re like me 5 years ago, you might not experience any of this, because you’re so gosh darn good at solving problems that your mind runs away trying to find a solution. The only downside to this strategy is that the very moment you noticed that you had a problem that provoked your stress response, you got yourself a second “problem”, your stress/emotional response itself . I like to think of this with a firefighting analogy: - The fire = The inciting incident (something that needs solving). - The alarm = Your body's stress signal. Eliminating the fire is not always sufficient stimulus to turn off the fire alarm. ## Turning off the fire alarm. Emily Nagoski’s Come as You Are offers 10 evidence-based ways to reduce the stress that’s built up inside of your system - Exercise - Laughter - Breathing - A hug that’s “long enough” - Creative expression - And more These strategies are important to blow off the steam of a lifetime of unattended to alarm signals. They can be really useful when your stress is acute in a way that makes seem impossible to attend to yourself. It has been my experience that bringing your attention back to your current experience is the most effective way to turn off the alarm in the moment. It does take ~10ish minutes for the alarms to fully reduce, and the experience of this, if you’re not used to it, can be rather intense. Analogy: Sitting in your raw emotional/physical experience for the first time can feel obliterative and overwhelming. Imagine trying to drink tea that’s so hot that the entirety of the tea immediately bursts into steam. As you drink: - The "tea" (your stress) cools. - It’s still deeply unpleasant, but it's tolerable. - Over multiple iterations, you start to notice the subtle aromatics — the nuance — that were invisible before. # Some thing more Pragmatic If you’ve recoiled a bit reading this — fair enough! Diving into raw self-experience is an undertaking that needs time, safety, and support. Let’s turn to [neuroscience](/blog/adrenals-and-stress) to bridge the gap. There’s an idea in the karmic traditions that thinking exists to protect us from feeling . Modern research supports this — showing that the more active the narrative (thinking) parts of our brain are, the less active our emotional and bodily perception circuits become. Think about how easy it is to get lost in thoughts — and how rare it is to get lost in pure experience or feeling. The good news: this suppression isn’t binary, it’s scalar . By thinking less or thinking in a way that integrates body and emotion, we can still keep some emotional protection while learning to turn off the fire alarm. # The Skill: Observing Thought Layers to Reconnect with the Body Here’s a skill that helped me at the start of my [mindfulness journey](/blog/breathe) . If you’re not great at noticing your body, notice your thoughts instead. The number of layers of interpretation between you and your raw experience indicates how much you’re thinking — and suppressing your bodily awareness. ## Example of Abstraction Levels - No abstraction: I notice your mouth move, and notice a warmth in my chest. - Level 1: I notice your mouth move and imagine you're smiling. - Level 2: I notice you smiling and know that you're happy. - Level 3 : You’re smiling because you're happy with what I said. - Level 4: You’re smiling because what I said reminded you of (x) element in your past. - Level n: You vote for x so you must hate y. All of these could be true. For the sake of mindfulness practice, when you notice a complex thought with multiple layers of abstraction: - Ask yourself what you can know to be true . - If you’re with someone safe, ask questions about your assumptions. - Notice what’s correct and what’s not. Undermining your mind’s certainty can be a valuable way to loosen your grip on thoughts and return to embodied awareness. Reducing the amount you “think” allows you to have more of a bodily experience, which helps your stress cycle complete. # Final Thoughts: Evidence-Based Mindfulness and Local Resources Mindfulness is an evidence-based strategy for: - Stress reduction - Pain reduction - Emotional regulation When I began this work, connecting with peers and having formal training was invaluable. If this exploration resonates, consider enrolling in a Mindfulness-Based Stress Reduction (MBSR) program . These 8–10 week programs teach: - The nature of anxiety and stress - Tools to manage them - A stepwise approach to integrate awareness into daily life There are OHIP-covered and private options available. # OHIP-Covered Programs (Toronto) - NeuroNova Centre: Specialized MBCPM™ for chronic pain, 4–12 month wait — (416) 461-4333 – [neuronovacentre.com] - North York General Hospital: MBSR groups, $350 materials fee — (416) 756-6671 - Sinai Health System: MBSR groups, minimal materials fee — (416) 461-8252 - St. Joseph's Health Centre: 10-week MBRP program, no cost — (416) 530-6000 # University and Professional Training - University of Toronto: MBCPM™ Facilitation Certificate for healthcare providers - Meditation for Health: Dr. Lucinda Sykes, trained by Jon Kabat-Zinn — (416) 413-9158 # Community Programs - Miles Nadal JCC: MBSR $200–405 for non-members — (416) 924-6211 - The Mindfulness Clinic: $975 for 8-week groups — (416) 847-7118 - Centre for Mindfulness Studies: Free drop-ins, $520 programs with bursaries # Buddhist Meditation Centres (Free or Donation-Based) - Shambhala Meditation Centre: Free weekly meditation — 670 Bloor St W, (416) 588-6465 - Bodhi Meditation Toronto: Free Saturday sessions — 180 Yorkland Blvd - Toronto Zen Centre: Welcoming Zen environment — [ [torontozen.org](torontozen.org) ] - Mahamevnawa Buddha Meditation Centre: Free traditional teachings — [ [mahamevnawa.ca](mahamevnawa.ca) ] # Immediate Access Programs - Toronto Mindfulness Community: Free Friday classes — [[torontomindfulnesscommunity.org](torontomindfulnesscommunity.org)] - YogaMeditation Canada: Free drop-in classes, multiple GTA locations - Davenport-Perth Community Health Centre: Free 8-week MBRP — (416) 656-8025 # Online Resources - UCSD Centre for Mindfulness: $575 MBSR programs with financial assistance — [ ucsd.edu/mindfulness ] ## Meet Peter Peter is a graduate of the Canadian Memorial Chiropractic College, University of Toronto and Kikkawa College. In practice since 2005, he has extensive experience with athletic populations from junior to masters, including working with the National Canadian Diving team, triathletes, runners, racquet sports athletes, dancers and all people that move to live a good life. Having experienced injuries and chronic pain during his own athletic career, Peter has experienced how disabling common sports and occupational injuries can be. Realizing that the most disabling aspect of pain can be the lack of confidence and guidance on how to restore normal movement, Peter’s vision for the practice of orthopaedic healthcare is the use of therapy, education and advice to make sure that every patient can move without pain or fear. Peter is certified to use medical acupuncture as an evidence-based Chiropractor and Registered Massage Therapist. His treatments include comprehensive education, spinal and extremity manipulation, soft tissue therapy, medical acupuncture, tailored exercise programs and healthy lifestyle modifications. --- title: "How Motherhood Changed My Physiotherapy Practice" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/motherhood" markdown_url: "https://www.bodycotoronto.com/llms/blog/motherhood" lastmod: "2021-03-19T13:52:00.000Z" --- There are many skills I need to acquire for my job: knowledge, manual skills and conversational skills to name a few. The most profound skill, however, is empathy. To be able to accurately assess, diagnose and treat my patients, I have to first put myself in their shoes. And of course, I have no problem doing this. From the series of questions I ask I am able to get a pretty good idea of how they are feeling. I say ‘pretty good’ because there was always one small factor holding me back from fully connecting with some of my patients; I was not a mother and I did not have a child. That may not seem like a big deal to you but it was to me. I wanted the advice I gave to my patients to be relatable and not just learned from a textbook. I wanted to be sure that the treatment I prescribed was manageable and fit into their everyday lives. Just like I expect my dentist to floss their teeth everyday, I wanted to be able to tell my patients that their prenatal and postnatal pelvic health really IS a priority. I wanted to be able to say, “I’ve been there.” Fast forward to 10 months ago when I had my first child. I remember about 6 weeks postpartum deciding I was going to start doing my pelvic floor exercises. “I’ll start with a simple 10 minutes while my baby naps, right after I take a very quick shower and eat a quick snack”. I think I may have gotten to the second rep of the first set when my baby woke up from her awfully too-short of a nap. I thought, “okay, no problem, I’ll put her in a carrier and continue the exercises while she’s on me… oh, she won’t let me sit down….how do I even do my kegels while bouncing?….Forget it” It was like a ton of bricks hit me. I immediately got flashbacks of all the naive and ridiculous ways I used to tell my patients to do their exercises while having a newborn. Here are just a few… What I used to say: Your due date is in 6 weeks. Let’s start perineal massage and talk about diastasis recti healing, C-section scar management, and postpartum recovery. What I say now: How are you feeling? What type of education would you like to focus on in the next few weeks? What I used to say: Do 3 sets of 12 reps, 2-3 times daily What I say now: Aim for 2-3 sets of 10. Start once a day and see how that feels. What I used to say: Do your exercises when the baby sleeps! What I say now: Use baby’s nap times for your well-being. Your body needs to be relaxed to focus on your exercises. What I used to say: Make sure you’re laying down to do your exercises What I say now: Let me teach you the exercises in different positions. Laying down will be the easiest but that’s not always possible with a baby. What I used to say: How’s the baby doing?! What I say now: How are YOU doing? To all my former patients, forgive me for being naive about maintaining your pelvic health while caring for both yourself and a newborn. To my current and future patients, this is my testimony: to continue to focus on my empathy. Help me understand what it’s like to live YOUR life and I will help you achieve your goals. Sandra Ghaly , Pelvic Floor & Paediatric Physiotherapist Sandra graduated from Dalhousie University with a Masters degree in Physiotherapy after completing her Bachelor of Kinesiology degree with honours from McMaster University. She has worked with a variety of clientele but has developed a true passion in working with both the paediatric and women’s health populations. Sandra has extensive experience assessing and treating a variety of paediatric conditions and most recently has become certified as a pelvic health physiotherapist. She also has additional training in acupuncture and kinesiotaping. Sandra finds great value in guiding each individual through a tailored rehabilitation program to optimize their function and quality of life. In her free time, Sandra enjoys yoga, pilates, traveling and spending time with family and friends. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "5 Advantages to Nasal Breathing" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/nasal-breathing" markdown_url: "https://www.bodycotoronto.com/llms/blog/nasal-breathing" lastmod: "2024-03-12T13:53:00.000Z" --- One of the most fundamental yet often overlooked aspects of our health is the way we breathe. While breathing is an automatic function, the route it takes – through the nose or the mouth – can significantly influence our physical and mental health. Through my own research on cranial osteopathic treatment and its impact on nasal function, I saw firsthand how our body is optimized for nasal breathing and the advantages it can provide us and our overall well-being. In this post, we’ll explore the advantages and why making a simple breathing change could be a breath of fresh air for your health. 1. Improved Filtration and Humidification The nose serves as a sophisticated natural filter for inhaled air. The nasal passages are lined with tiny hairs and a mucous membrane that trap dust, allergens, and other airborne particles, preventing them from entering the lungs. Additionally, the air we inhale through the nose is warmed and humidified before it reaches the lungs. This process is crucial for maintaining respiratory health, especially in colder climates where dry air can irritate the lungs. Mouth breathing bypasses these natural filtration and humidification processes, increasing the risk of respiratory infections and discomfort. 2. Better Oxygenation of the Body Nasal breathing helps regulate the balance of oxygen and carbon dioxide (CO2) in the blood. One significant component of nasal breathing is the production of nitric oxide, a gas that plays a vital role in our body's ability to transport and utilize oxygen. Nitric oxide enhances the lungs' capacity to absorb oxygen and improves blood flow. This can lead to better oxygenation of tissues and organs and improved energy levels. Conversely, mouth breathing can lead to over- breathing and depletion of CO2, which can reduce oxygen uptake and lead to symptoms such as dizziness and fatigue. 3. Enhanced Dental and Oral Health Mouth breathing can have adverse effects on dental and oral health. It can lead to dry mouth, increasing the risk of tooth decay, gum disease, and bad breath since saliva, which helps clean the mouth and neutralize acids produced by bacteria, is reduced. Chronic mouth breathing can also affect dental structure, impacting craniofacial development, particularly in children. This can lead to orthodontic issues such as malocclusion, altered facial structure, and improper jaw alignment. Nasal breathing helps maintain a healthy oral environment and supports proper dental development. 4. Promotes Calmness and Reduces Stress Breathing through the nose can significantly impact our nervous system, promoting a state of calm and relaxation. Nasal breathing is associated with the activation of the parasympathetic nervous system, which helps slow the heart rate and reduce blood pressure, signaling the body to relax and digest. This contrasts with mouth breathing, which can trigger the sympathetic nervous system, responsible for the fight or flight response, leading to increased stress and anxiety levels. 5. Improved Sleep Quality Nasal breathing plays a crucial role in maintaining optimal sleep quality. Nasal breathing maintains an open airway and supports continuous, efficient respiration during sleep. This can significantly reduce the occurrence of snoring and obstructive sleep apnea, conditions often exacerbated by mouth breathing. The release of nitric oxide during nasal breathing also contributes to better sleep quality by maintaining airway patency and enhancing oxygenation, leading to a more restful and restorative sleep. Conclusion The way we breathe significantly impacts our overall health. By embracing nasal breathing, we can enhance our body's natural functions, from improved respiratory health and oxygenation to better dental health and stress management. Small changes can lead to significant health improvements. Consider building a greater awareness of your own breath and incorporating nasal breathing exercises into your daily routine. Your body – and mind – will thank you. ## Meet Andrew (he/him) Andrew has training in Osteopathy, Massage Therapy, and has completed an undergraduate degree in Kinesiology at the University of Toronto. While at UofT, he spent time as both a varsity football athlete and a student athletic therapist working with the men’s varsity basketball and volleyball teams. It is there that Andrew developed a passion for sport medicine, physical therapy, and the human body as a whole. As a former athlete, Andrew has a special appreciation for the important role movement plays in allowing us to be at our daily best. He believes in a holistic approach to treatment focused on restoring functional movement throughout the body. He is experienced in working with all ages and individuals from all walks of life to help restore balance to their bodies and achieve their goals. Andrew specializes in acute and chronic conditions and traumas, with a special interest in the head and neck. Andrew has also completed additional training for treatment in post-concussion syndrome. As part of Andrew’s osteopathic training, Andrew has completed a research thesis centred on “The Effect of Osteopathic Treatment of the Cranio-Facial Region on Nasal Patency” focused on the interrelationship of nasal respiration and osteopathic cranial treatment. Through this work, Andrew has experience training, educating, and treating individuals suffering breathing difficulties and breathing pattern disorders of all origins. --- title: "National Relaxation Day 2026: Turning One Day Into a Lasting Habit" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/national-relaxation-day-registered-massage-therapy-toronto" markdown_url: "https://www.bodycotoronto.com/llms/blog/national-relaxation-day-registered-massage-therapy-toronto" lastmod: "2026-07-14T18:24:27.000Z" --- By Roger Cullman, RMT July 15 is National Relaxation Day in Canada, a gentle nudge to pause, breathe, and give ourselves the care we often put off. At Body Co in Toronto's Junction, we love this day because it highlights something we see every week. True relaxation isn't about occasional treats, it's about building small, consistent practices that help us feel better day after day. While [booking a massage](https://bodyco.janeapp.com/#/massage-therapy) for National Relaxation Day is a wonderful idea, the deeper rewards come from making self-care part of your regular routine. ## The Power of Regular Registered Massage Therapy Life in Toronto moves fast. Commutes, work, family and everything in between. Over time, that pace can leave us holding onto tension, fatigue and stress. Regular Registered Massage Therapy (RMT) sessions offer a powerful way to reset: - They help lower cortisol (our main stress hormone) while supporting feel-good chemicals like serotonin and dopamine, which can ease anxiety, brighten mood, and improve sleep. - They release built-up muscle tightness, boost circulation and support the body's natural recovery. - Many people notice lasting benefits like fewer tension headaches, easier movement, better posture and a calmer overall outlook. Our experienced RMT team creates a warm, supportive space for personalized therapeutic massage. We also collaborate with our naturopathic doctor and chiropractor, who both offer acupuncture as a complementary approach for stress relief, pain management and restoring balance. As a RMT, I work at the intersection of high-performance recovery and true relaxation. I blend deep, results-driven massage technique with a spa-like experience, often incorporating [aromatherapy](/blog/aromatherapy-registered-massage-therapy-toronto) and hands-on stretch demonstrations you can keep doing at home between visits. A few times a year, I also runs a partner massage workshop for anyone who wants to learn the techniques themselves. The key is consistency. Many of our clients find that appointments every few weeks help them stay ahead of stress rather than always catching up. "There is something inherently relaxing about knowing exactly the experience you will get every massage." — Body Co client, Google review That kind of consistency is something our whole RMT team, Roger included, works hard to protect. ## Simple Ways to Relax Any Day Massage pairs beautifully with easy habits you can enjoy at home or around the city: - Take a walk in nature. Head to High Park or a quiet local trail. Even 20 to 30 minutes outdoors can melt away stress and lift your spirits. - Read a book. Settle in with a good story and let the world fade for a while. - Have a bath with Epsom salts. The magnesium helps relax muscles. Add a few drops of essential oil and you've created your own mini spa moment. - Learn to meditate. Start small with just 5 to 10 minutes a day using apps like Calm, Headspace or Insight Timer. Their guided sessions make it approachable and rewarding. - Other ideas: listen to music that soothes you, do some gentle stretching, journal a few grateful thoughts, spend time with a pet, or simply enjoy a warm cup of herbal tea without distractions. These small acts, combined with professional care, can make a real difference in how you feel. ## This July 15, and Every Week After It National Relaxation Day is the perfect excuse to slow down and reflect on what helps you feel restored. Whether you treat yourself to a massage therapy session or simply carve out more quiet moments, your body and mind will thank you. If you'd like support creating a wellness routine that works for your life, we're here in the Junction at 3093 Dundas Street West. Booking is easy online at [bodycotoronto.com/registered-massage-therapy](https://www.bodycotoronto.com/registered-massage-therapy). Wishing you a deeply relaxing National Relaxation Day, and many more peaceful days ahead. ## Frequently Asked Questions How often should I get a massage to manage stress? There's no single right answer, it depends on your body and your week. Many Body Co clients book every few weeks so they stay ahead of tension instead of only reaching for a massage once things already hurt. Can massage therapy actually help with sleep and mood, or just sore muscles? Both. RMT sessions help [lower cortisol](/blog/cortisol) while supporting serotonin and dopamine, the chemicals tied to mood and rest. Clients often notice calmer sleep and a steadier mood alongside the physical relief. What does National Relaxation Day have to do with regular massage therapy? National Relaxation Day falls on July 15 and works as a reminder, not a one-time fix. Booking a single massage that day is a good start, but the real benefit comes from making it part of a regular rhythm. Where is Body Co Health & Wellness located and how do I book? Body Co is in Toronto's Junction neighbourhood at 3093 Dundas Street West. You can book Registered Massage Therapy online at [bodycotoronto.com/registered-massage-therapy](https://www.bodycotoronto.com/registered-massage-therapy). Does Body Co offer anything alongside massage for stress relief? Yes. Our RMT team works alongside our naturopathic doctor and our chiropractor, both of whom offer acupuncture as a complementary approach for stress relief, pain management, and restoring balance. --- title: "How, Who and What Gets to Define “Natural Birth”?" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/natural-birth" markdown_url: "https://www.bodycotoronto.com/llms/blog/natural-birth" lastmod: "2019-06-23T16:32:00.000Z" --- You discover you are pregnant! Hopeful, excited, nervous, elated and a little terrified, you go to your Doctor. Maybe, you elect and are fortunate enough to gain access to a Midwife. You find a birth Doula and establish your ideal birthing team. You desire the most holistic birth plan, one without any type of fetal monitoring, medical interventions, medication or scary needles. You do everything within your power to educate yourself and gain more control over a situation that is so foreign to you. You read plenty of books, attend hypo-birthing classes, prenatal yoga classes and see every prenatal specialist in your area. As devoted as you are to your original birth plan, circumstances arise, complications occur and you are forced to alter some of your expectations. Due to factors beyond your control you choose to surrender to what is the safest option for you and your unborn baby. Does this sound familiar? The changes to your original birth plan might be minor or greater than what you imagined and prepared for. Perhaps it was necessary to be induced due to an overdue baby or a pre-existing medical condition. Perhaps you opted for an epidural after labouring for hours and did not have success dilating. My very first birth Doula client laboured for hours and although they had an ideal birth plan, unexpected circumstances arose and she needed an emergency caesarean section. The delivery of a baby via caesarean section does not make anyone less-than, or less capable than another. My best friend informed me of the term “belly birth” as an alternative to a caesarean section – as some women report feeling shame around a failed attempt to deliver vaginally. Caesarian Section This is such an important topic and here are few facts to consider: Caesarean delivery can be a lifesaving technique for both mother and infant (1). The development of the surgical intervention of the caesarean section, revolutionized modern medicine in the 19 th century (1) There are absolute indicators in which caesarean delivery is considered the best option for both the mother and the baby, such as pre-eclampsia, placenta previa and breech presentation of the baby. Based on the data collected by 150 countries, caesarean sections accounted for 18.6% of all deliveries worldwide; in North America the incidence was as high as 32.3% (2). Which is to say that 1 in 3 women will deliver via caesarean section. Women with at least one previous caesarean section carrying a single fetus and with a cephalic-presentation contribute the most to this caesarean rate (3). Labour in itself does not come without any risk. About 10% of those women who do successfully delivery vaginally, will experience some form of complication (1). Again, to reiterate even with a vaginal delivery one may have to modify their birth plan. Labour and birth is by far, one of the most vulnerable states a woman will ever experience. There should be no comparisons drawn, nor should someone’s birth experience be minimized due to the use of medication or necessary interventions. Did you know that osteopathy and massage therapy can help to mobilize caesarian scars resulting in improved recovery and mobility? Book your appointment today with one of our talented practitioners. Time to Stop Labelling When birth plans don’t go exactly as planned, women tend to feel disappointed. They may feel like have lost any residual control in the trajectory of their labour and delivery. It is important that we empower and support the wide range of birth stories. No matter what the birth story, what the method of delivery, with or without meds, at home, birthing centre or hospital each should be celebrated equally. Florence Bowen Florence was first introduced to alternative therapeutic modalities in her teens, as a dancer and competitive athlete. After high school, Florence furthered her dance training and obtained her Honors Bachelor of Science in Kinesiology from McMaster University. Teaming up with the artistic director of the McMaster University contemporary dance company, she developed introductory dance classes for children and teens across Hamilton. Inspired to further her teaching skill-set, she obtained her yoga teacher certification in Hatha yoga. Florence teaches across the city and combines her knowledge of human kinetics, dance, strength and conditioning, and yoga. Teaching movement to pre and postnatal women, and coaching as a birth doula, she gained a unique perspective into the supportive systems available to new and expecting mothers. Florence has an affinity for the holistic approach to women’s care. She is passionate about the assimilation of progressive knowledge to educate and empower women at any stage of life including: pre-conception, pregnancy and recovery after birth. Most recently, Florence completed her five years of study at the Canadian College of Osteopathy in Toronto. As a manual therapist, she believes in having her patients actively participate in their healing. She currently is working to complete her thesis which will examine how osteopathic treatment effects diastasis-recti abdominus in postnatal women. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Naturopathic Care During Pregnancy: A Guide to Every Trimester" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/naturopathic-care-pregnancy-guide" markdown_url: "https://www.bodycotoronto.com/llms/blog/naturopathic-care-pregnancy-guide" lastmod: "2025-12-11T22:31:21.000Z" --- Bringing new life into the world is a remarkable journey. And during this transformative time, the guidance of a [naturopathic doctor](/dr-margot-lattanzi) can offer more than support—it can create a foundation for vibrant maternal and infant health. My role as a naturopathic doctor is to walk beside you from preconception through postpartum, providing a holistic, personalized approach every step of the way. Here are the five key stages where naturopathic care can make a meaningful difference: ## 1. Pre-Pregnancy Preparation: Setting the Stage for Fertility Healthy pregnancies begin before conception . Ideally, I work with patients at least three months before they plan to conceive. This gives us time to: - Review your current medications and supplements - Track your menstrual cycle and pinpoint ovulation - Identify optimal timing for intercourse - Enhance egg quality with targeted nutrients - Address lifestyle factors like alcohol, caffeine, and cannabis use By laying this groundwork early, we increase your chances of a smooth, healthy pregnancy. ## 2. First Trimester: Building a Solid Foundation Once that pregnancy test turns positive , it’s time for your first trimester visit. This appointment is a great bridge while waiting to connect with your family doctor, midwife, or OB-GYN. During this phase, we: - Ensure the safety of your supplements and medications - Optimize nutrient intake (think folate, iron, omega-3s) - Recommend high-quality prenatal supplements - Support symptoms like nausea, fatigue, and emotional shifts with natural remedies and acupuncture It’s about creating stability and reassurance during a time of major changes. ## 3. Second Trimester: Supporting Ongoing Wellness The second trimester often brings relief from early symptoms, but new discomforts can arise. Here’s where naturopathic care helps you stay balanced. We address: - Leg cramps, headaches, constipation, and heartburn - Urinary tract infections (UTIs), insomnia, and iron deficiency - Acupuncture for physical and emotional support Together, we ensure your body has what it needs to keep up with the growth and demands of pregnancy. ## 4. Third Trimester: Preparing for Labor Now we turn our attention to labor prep and postpartum planning . Our focus includes: - Acupuncture sessions to encourage cervical ripening and reduce medical intervention (induction, epidural, C-section) - Optimizing baby’s position for delivery - Discussing herbal supports for healing - Guidance on breastfeeding and early infant care This is a critical stage for both mental and physical readiness. ## 5. Fourth Trimester: Postpartum Recovery & Infant Support Once baby arrives, the journey continues. The fourth trimester is where naturopathic medicine truly shines, supporting both mom and baby with: - Tailored supplement plans for recovery - Support for low milk supply, nipple pain, and mood changes - Pediatric strategies for common concerns like colic, constipation, jaundice, and cradle cap You don’t have to navigate postpartum alone. This stage is about restoring your energy and confidence. ## You Deserve a Supported Pregnancy Incorporating [naturopathic care](/naturopathy) into your pregnancy journey creates a space where your unique needs are heard, your body is supported, and your wellness is prioritized. Every pregnancy is different—and that’s exactly why a personalized, holistic approach is so powerful. If you're planning to grow your family or currently expecting, let’s connect. I’m here to help you feel empowered, informed, and at ease throughout this incredible chapter. ## Meet Dr. Margot, ND As a naturopathic doctor, Dr. Margot focuses her practice on helping families optimize their health and show up feeling their best each day. She enjoys helping couples throughout their pregnancy journey and beyond. She is currently accepting new adult and paediatric patients at Body Co. For more information on her practice style, additional readings and more, head over to her website at www.doctormargotnd.com or follow her on social media @doctormargotnd. --- title: "Supporting Every Kind of Family | Naturopathic Support for LGBTQ2S+ Families" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/naturopathic-support-lgbtq2s-families" markdown_url: "https://www.bodycotoronto.com/llms/blog/naturopathic-support-lgbtq2s-families" lastmod: "2026-06-20T09:00:46.000Z" --- By Dr. Margot Lattanzi, Naturopathic Doctor When people hear "LGBTQ2S+ care," a lot of what comes to mind is the basics: using the right pronouns, having a gender-neutral washroom, a flag sticker in the window. Those things matter, and honestly, they should be standard everywhere, not something worth pointing out. Real LGBTQ2S+ care goes further. As a naturopathic doctor with over 8 years of experience, it means meeting families exactly where they are, in whatever shape that family takes. A patient feeling safe enough to tell me they're on testosterone. A parent telling me their teenager just came out. Someone sharing that they're three rounds into a fertility journey that doesn't look like the "typical" path. None of that should come with bracing for a reaction. The more I know about what's actually going on in someone's life and body, the better I can help. There's no version of this care that involves judgment, only the version where I show up better informed. Here are a few of the common ways I support families through this work. ## Fertility Support for Every Path to Parenthood Family building doesn't follow one script. For some couples, that means IUI or reciprocal IVF. For others, it means working with a surrogate or moving through the long process of adoption or fostering. Each of these paths comes with its own physical, emotional, and hormonal demands, and most fertility care still assumes a single, narrow version of what that journey looks like. Naturopathic support can meet you at whatever stage you're in. That might mean nutrient repletion and cycle tracking before a treatment cycle, comprehensive bloodwork to catch what a standard panel misses, or simply having a place to talk through how your body and your stress levels are holding up while you wait. None of this requires a textbook scenario to qualify for support. If you're building your family in any way, there's a place for this kind of care in that process. ## Hormone Therapy Support for Patients in Transition For patients on hormone therapy, the questions that come up often go beyond what an endocrinologist's appointment covers. How's my energy holding up? Are my nutrient levels keeping pace with these changes? What's going on with my sleep, my mood, and my skin? These are real, valid questions, and they deserve real answers, not a shrug because they fall outside someone else's scope. Naturopathic care here works alongside your existing care team, not instead of it. That might look like monitoring nutrient levels that shift with hormone therapy, supporting energy and mood through different phases of transition, or simply tracking how your body responds over time, so adjustments aren't made in the dark. This is collaborative support, built around the treatment plan you and your prescribing physician have already put in place. Transition isn't a single event. It's an ongoing process, and your body deserves attention throughout all of it, not just at the start. ## Support for Parents Navigating Life Alongside an LGBTQ2S+ Child A lot of the parents I work with come in for something that sounds straightforward: fatigue, brain fog, trouble sleeping, the usual signs that something's off. And somewhere in that conversation, it comes out that part of what they're carrying is the weight of supporting a child who is trans, non-binary, or otherwise navigating their identity in a world that doesn't always make that easy. That weight is real, and it's physiological. Worrying about a child's safety, navigating school systems and extended family, holding space for a kid who's still figuring out who they are, all of that is chronic stress, and chronic stress shows up in the body. Cortisol patterns shift. Sleep suffers. Nutrient stores get depleted faster than they're replaced. For parents who are also in perimenopause or another hormonal transition of their own, these two stress loads can stack on top of each other in ways that rarely get connected in a standard appointment. This kind of stress is also easy to miss, because most doctors aren't trained to ask about it, and most parents aren't used to being asked. Comprehensive bloodwork and an unhurried conversation can catch what a rushed visit doesn't. You don't need to be in crisis to bring this up. If you're parenting an LGBTQ2S+ child and you've been feeling worn down in ways you can't quite explain, that's worth naming, not pushing through quietly. ## Care That Meets You Where You Are Whether you're working through a fertility journey, adjusting to hormone therapy, or carrying the quiet weight of supporting a child who's LGBTQ2S+, the goal is the same: you shouldn't have to explain your family before you can talk about your health. Naturopathic care should start from where you actually are, not from an assumption of what your life looks like. If any part of this feels familiar, comprehensive bloodwork and an individualized plan are a good place to start. You can book a free discovery call to get the full picture of what's going on, and from there, we'll figure out next steps together. As a naturopathic doctor, Dr. Margot focuses her practice on helping women and families optimize their health and show up feeling their best each day. She helps women and men balance their hormones, correct deficiencies, and optimize their gut health. She is currently accepting new adult and pediatric patients at Body Co for both naturopathic care and acupuncture. For more information on her practice style, additional readings and more, head over to her website at [www.doctormargotnd.com](https://www.doctormargotnd.com) or follow her on social media [@doctormargotnd](https://www.instagram.com/doctormargotnd) . Disclaimer: Any information is for informational purposes only and is not intended to be used in place of professional medical advice. Always seek the advice of a qualified health care practitioner with any questions or health concerns you may have and before starting any new treatments (including supplements). --- title: "Navigating the Unknown: Mental Health Strategies for Uncertain Times" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/navigating-the-unknown" markdown_url: "https://www.bodycotoronto.com/llms/blog/navigating-the-unknown" lastmod: "2025-05-01T18:39:23.000Z" --- As a therapist, I often notice that clients wonder what is appropriate to share in therapy. If they’re not experiencing a major conflict, trauma, or personal crisis, they may not seek support. However, it is important to recognize that feeling uncertain about the state of the world is a shared human experience—and it’s just as valid a reason to talk about it in therapy. Constant changes around us such as economic shifts, global conflict and collective uncertainty can impede our ability to function and meet the demands of the day-to-day. ### Here are 7 mental health strategies to combat uncertainty: ________________________________________________________________________________________________________ Stay Anchored in the Present 1. Practice mindfulness by focusing on the here and now. Tune into small details—your breath, the feel of your feet on the ground, or the sound of your surroundings. These anchors can gently pull you out of anxious thoughts about the future. 2. Focus on What You Can Control Establish a morning routine that feels grounding. Whether it's movement, journaling, or reading something uplifting, a consistent ritual can help restore a sense of agency and set the tone of your day. 3. Limit Information Overload We’ve become accustomed to a constant stream of news and content. Take a mindful approach: ask yourself whether you’re seeking to be informed or influenced. Notice when your media intake starts to affect your emotional state—and take a break or be selective of what news and media outlets you consume. 4. Stay Connected Do not forget to reach out to friends, family, or community. You’re likely not alone in what you’re feeling. Isolation tends to amplify feelings of uncertainty while connection can help shift your perspective. 5. Practice Self-Compassion Give yourself grace. It’s okay to feel fear or overwhelm—even if it doesn’t seem “logical” in the moment. Acknowledge the weight of being human right now and gently bring your attention back to what matters most in the moment. Stick to the simple things. 6. Reset Your Nervous System Did you know a double inhale followed by a long sigh helps regulate your nervous system? Try it now: breathe in fully, take a second short inhale, then sigh out slowly. This sends a signal to your body that it’s safe and settles your nervous system. 7. Reach Out to a Mental Health Professional If your symptoms are persistent and interfering with daily life, it may be time to connect with a therapist. Therapy is a supportive space to explore what’s coming up and build tools to manage anxiety and fear. Although building distress tolerance is important, persistent negative emotions that do not pass naturally begin to alter our internal state and take a toll on our mental health. It is worth trying some of these strategies to manage uncertainty and anxiety about the future. If you are struggling with your mental health, please reach out to your health provider for support. If you are in distress and a resident of Ontario, the following supports are available: - 9-8-8 Suicide Crisis Helpline: Call or text 9-8-8 - Toronto Distress Centres: 416 408-4357 or 408-HELP - Gerstein Centre: 416 929-5200 - Spectra Helpline: 416 920-0497 or 905 459-7777 for Brampton and Mississauga residents - TTY: 905 278-4890; Languages: English, Punjabi, Hindi, Urdu, Spanish, Portuguese - Assaulted Women's Helpline: 416 863-0511; Toll-free: 1 866 863-0511 - Kids Help Phone: 1 800 668-6868; Languages: English and French - Community Crisis Line Scarborough and Rouge Hospital: 416 495-2891 for 24/7 telephone crisis support. - Service borders: south to the lake, north to Steeles Avenue, east to Port Union Road, and west to Victoria Park - Durham Crisis and Mental Health Line: 905 666-0483 - Distress Centre Halton: For Residents of the Halton Region (Burlington, Halton Hills, Milton, and Oakville). Oakville: 905-849-4541; Burlington: 905-681-1488; Milton/Halton Hills: 905-877-1211 For emergency situations, please call 911. ## Meet Paula As a Registered Social Worker and certified Gestalt Psychotherapist, Paula offers evidence-based therapy that addresses both psychological and physical dimensions of healing. Her comprehensive approach combines traditional psychotherapy with powerful somatic techniques to release trauma stored within the body. Paula maintains active registration with the Ontario College of Social Workers and Social Service Workers and completed the prestigious 5-year Psychotherapy training program at the Gestalt Institute of Toronto. What truly sets Paula apart is her personal journey through endometriosis and chronic pain management. This firsthand experience informs her therapeutic practice, offering clients not just professional expertise but genuine empathy and practical insights for navigating similar challenges. Paula provides transformative therapy for individuals experiencing: - Anxiety and panic disorders - Trauma and PTSD symptoms - Depression and mood difficulties - Chronic pain conditions - Low self-esteem and confidence issues - Relationship challenges - Major life transitions Paula's sessions are characterized by authenticity, practical guidance, and compassionate feedback. Paula provides concrete tools and resources while creating a safe space for exploration and growth. Her decade of experience in health and wellness ensures you receive knowledgeable support from someone who understands both the clinical aspects and lived reality of emotional and physical healing. --- title: "New Year, New Team Members" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/new-year-new-team-members" markdown_url: "https://www.bodycotoronto.com/llms/blog/new-year-new-team-members" lastmod: "2016-01-05T17:01:00.000Z" --- A New Year is always a time to reflect on the past year and to set goals for success to 2016. 2015 was a wonderful year for RPM Physiotherapy, largely due to the overwhelming welcome by the Junction community and kind referrals from our clients, colleagues and friends. As such, I am excited to be able to introduce new members to our healthcare team and as a result, new services to offer to our current and prospective clientele. These new services include acupuncture, pre and post natal massage, running rehabilitation, breast massage and baby massage. We will also be introducing a new workshop series that will include parent guided baby massage, stress management and fit-for-golf. Please welcome this amazing group of talented healthcare practitioners to the RPM Physiotherapy team. I know that once you’ve met them you will be as excited as I am. Jessica Rust – Registered Massage Therapist Jessica has dedicated her career to enhancing the wellbeing of people’s physicality. She utilizes the modalities of Neuromuscular Integration and Structural Alignment; Cranial Sacral Therapy, Trigger Point Therapy, Reiki and Energetic Healing to that assist in the correction of the form. For parents she offers an instructional course on infant and baby massage, which has been shown to improve proprioception; communication and bonding between parent and child; the strengthening of the immune system among many other benefits for the baby. Jessica also teaches a Level 1 Meditation Course through the Training in Power Academy. Her wholistic approach and over twenty years experience create a full rounded approach to the healing of an individual. Contact Jessica directly at jessica@rpmstudio.ca. Orsi Timar – Registered Physiotherapist Orsi is an empathetic and dedicated physiotherapist who has experience in treating a variety of orthopaedic conditions ranging from sport to repetitive strain impairments. She has a special interest in running injuries. Orsi is passionate about educating her clients about their condition and firmly believes in finding the root cause of the injury. Orsi includes clients as active participants in their recovery process in order to achieve sustainable success. Through evidence-informed practice, she uses a combination of manual therapy, exercise prescription, acupuncture, and taping to ensure clients receive the best available care and reach their full potential. Orsi graduated with a Master of Physical Therapy from the University of Western Ontario, where she also completed a thesis-based Master of Science in physiotherapy. Furthermore, she holds a Masters in Physical Education from Semmelweis University, Hungary. As a firm believer in life-long learning, she is regularly taking post-graduate courses in order to provide the most up-to-date and highest quality treatment for her clients. She is currently working on the Canadian Academy of Manipulative Physiotherapy levels. Contact Orsi directly at orsi@rpmstudio.ca. Heather Heaney – Registered Massage Therapist In 2005 Heather Heaney graduated from Sutherland -Chan school of Massage Therapy. As a registered massage therapist Deep Tissue, traditional Swedish massage, Therapeutic massage, Pregnancy massage and Breast massage are some of the techniques used in her practice. With many tools, Heather can help you choose the Therapy that best suits you. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "7 Signs You Need a Nutritionist" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/nutrition" markdown_url: "https://www.bodycotoronto.com/llms/blog/nutrition" lastmod: "2018-05-20T23:19:00.000Z" --- Living in the digital age is amazing but having access to so much information can be overwhelming. Who do you listen to when you’ve got questions regarding nutrition and your health? Here are 7 signs it’s time you saw a Nutritionist (like me!). You Don’t Poop Everyday Being regular doesn’t mean you poop every Monday at 4. Regular bowel movements should be happening at least once everyday. Not having a bowel movement everyday leads to constipation which means all those toxins your body is trying to get rid of are being reabsorbed. Constipation can cause acne, high cholesterol, and bowel conditions such as diverticulitis, yikes! As a Nutritionist I can help you get your bowels running smoothly which will have an amazing impact on the rest of your health. You Get Hangry If you’ve ever had to apologize for your actions prior to eating then keep reading. Hangry may seem like a new word but it’s actually been around for a few decades. Thanks to the internet, and our declining eating habits Hanger has made a comeback. Hanger is what happens when your need for food makes you irrationally angry. It’s what causes your friends to panic when they can’t find food for you. Do you wonder why this happens? No matter how hard you try to control your emotions, when you haven’t eaten for awhile it seems impossible. Hanger is a result of your blood sugar getting too low. A simple fix is eating something with sugar. And no, I don’t mean that chocolate bar. I’m talking about carrots and hummus or an apple with nut butter. Allowing your blood sugar to drop and spike is what causes diabetes. Come see a Nutritionist, like me, and go from hangry to healthy. You Lose Energy in the Afternoons Do you and your couch have a standing appointment every day at 4pm, or at least you wish you did? We often attribute our loss of energy to age but that’s just not the case. Energy levels are closely related to what you’re eating and when you’re eating it. Without getting into too much detail your body uses carbohydrates (not just the starchy ones we’ve been trained to believe are bad, carbohydrates include fruits and vegetables too) as its main fuel source. Fun fact: Did you know your brain which accounts for only 3% of your body mass, takes 25% of your body’s energy? When you don’t eat regularly or you don’t eat enough carbohydrates your body can’t make enough energy to keep you going throughout the day. This is another sign that you’re heading down the road towards diabetes. Thankfully, with some nutritional counselling you can stop, turn around and drive back up the road towards health. You Have Trouble Sleeping There are some people who are asleep before their head even hits the pillow…and then there’s you. You can’t seem to stay awake while sitting on the couch watching the news and yet the minute your head hits the pillow it’s bye bye sheep and hello steam train of thoughts. Why does your brain pick 11pm as the perfect time to have you try and organize your life for the next 3 months? There are many reasons why you can’t sleep, which is probably why all the things you’ve read about online, or that family and friends have recommended that you try haven’t helped. Sleep is a vital part of life especially when it comes to our body’s regeneration, which is why we haven’t evolved out of needing it. So stop letting your brain drive you around all night. Come see a Nutritionist and get some shut eye. Your Stress Level Is Off the Charts We all have stress. But did you know that stress is now being looked at as the number one cause of disease? Stress can negatively impact every area of your life and can actually make you look and feel much older than your actual age. The thing about stress is that is isn’t going anywhere so you better learn how to manage it. With proper diet and supplementation, recommended by a Nutritionist, you can stop stressing and start enjoying life. You Are Too Busy to Eat Healthy In today’s day and age eating healthy has never been easier but sometimes we don’t have enough time to make our meals. Whether you’re looking for someone to come to your home and prepare meals for you family, or looking to have food delivered to your office, a Nutritionist can ensure you’re eating healthy meals every day. You Are Taking Supplements Recommended by the Internet You’ve got a symptom, your body is trying to tell you something. You go online to find out what it means. You diagnose yourself with some obscure disease. Yikes. Thankfully there’s a supplement to help with that. So you buy it and you take it and maybe your symptom goes away. And maybe now you’ve got a whole cupboard full of supplements someone has recommended for you. Do you really need to be spending all this money on supplements every month? Which ones are you supposed to take with food? What exactly are they doing? If you find you’re taking supplements and you’re not entirely sure why it’s time you see a Nutritionist. As a Nutritionist I will work within your budget to ensure you are only taking the supplements you need. Crystal McIntyre, Certified Holistic Nutritionist / Certified Iridologist Crystal believes that proper nutrition is an important factor in overall health. She uses a holistic approach to promote a balanced lifestyle based on the individual. Holistic health encompasses not only the body’s physical needs but also mental, emotional and spiritual needs as well. Crystal loves to travel and spends her spare time working on her art health blog, Artfully Healthy! If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Optimizing Your Home Exercise for Strength Gains" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/optimizing-your-home-exercise-for-strength-gains" markdown_url: "https://www.bodycotoronto.com/llms/blog/optimizing-your-home-exercise-for-strength-gains" lastmod: "2020-04-28T17:53:00.000Z" --- Picture this: You are safe in your home, not much around you to lift, push, or pull (aside from your own body weight), but you need to gain, or at least maintain, your current muscular strength because the apocalypse is here and who knows what will come next. Too real right now? Maybe you don’t have this concern (…this blog might not be up your alley in that case). But if you do, I would like to share a few strategies with you that might step up your home workout game. First and foremost, we need to recognize the elephant in the room. Your current training routine is most likely unlike your prior routine and will have an impact on what you can achieve during this down time. I only know a handful of people that are still pulling heavy weight off of the floor and pushing their training volume in a similar fashion as pre-quarantine life. If you are not one of the lucky ones out there (or maybe you don’t care to be, and that’s okay), it is DIFFICULT to maintain your strength and conditioning as a fitness athlete. I’m sorry. Training volume and intensity is critical, and when you can’t push or pull the same weight you were used to, body weight probably isn’t going to cut it. Obviously the point of this article is to provide you with SOMETHING that may help manage your strength and conditioning, so stay with me here. In truth, this blog is likely more beneficial for the beginner or novice fitness athlete. Let’s get on with it. Let’s begin with a very popular form of exercise that is sweeping the world: HIIT workouts. High intensity interval training. Though this is a quick and efficient form of exercise, a lot of HIIT workouts are designed to target the cardiovascular system improvements (which I hope everyone can attest to if they’ve tried one of these before). Depending on design, you may also see improvements in muscular endurance (for example, if you target the same muscle multiple times in the same workout), but this isn’t always the case. At the end of the day, these are great workouts and are probably a great option for a lot of people, but as far as strength or hypertrophy (muscle growth) are concerned, they will miss the mark. That isn’t to say that you will not gain strength, because you will feel stronger… but without getting too complicated, this is most likely an adaptation of your nervous system to exercise (1). In order to focus our body’s attention towards strength and hypertrophy adaptations, we need to do the opposite of HIIT workout mantras: slow it down and take the occasional break (among other things). So now what? Your training IQ as a beginner or novice fitness athlete may be centered around cardio and HIIT workouts, so you might be lost as to where to go from here. It is simple though. Using your current exercise database procured from your HIIT workouts, we can use the same exercise and simply change how we execute them. Gone are the days where you hammered out 10 reps of 5 exercises in 1 minute; now is the time for slow, controlled, and deliberate movement! Before we get into the potential techniques you can implement in your daily exercise to refocus your training goals, here are a few important features of training this way: Any added weight, when possible, is welcome and helpful. Be creative. Grab a kettlebell, resistance bands, your cat, or a pan of lasagna to add resistance to your movements. Exercise technique is important in targeting the muscles that were intended to be targeted. Changing the inclination of your torso and hip position in a squat will bias different muscle groups, as an example, so be cognizant of where YOU feel it. Strength gains, generally speaking, require regular training. Two or three sessions per week of a specific muscle group is typically the recommendation for strength and hypertrophy gains (2). You need to fatigue THE area of the body where you are trying to implement strength gains (3). This will feel different to every person, but to me personally I equate this to that area of my body feeling like it is full of lead. Now that we understand a few principles that we can implement at home, let’s talk about exercise modification to exploit some of the physiological processes affecting strength and hypertrophy. Again, these scientifically researched concepts are more applicable to the fitness athlete that is beginner to novice when added resistance is not an option, but we are stuck between a rock and a hard place right now so you might as well give it a chance! One of the major principles of training that I’ve alluded to above, which can promote both strength and hypertrophy, is movement speed. Slower movement speed during exercise has been shown numerous times to elicit strength and hypertrophy gains (4, 5). Though this may not be the superior method of strength training when heavy weight/resistance is available, it can be effective when no resistance or minimal resistance are your only options. On top of this, the concept of ‘time under tension’ (literally the time a muscle is under tension from movement/resistance) has also been explored and shown to have positive effects on neuromuscular system development. As time under tension increases fatigue will develop, which I hope is a no-brainer (…remember, we need fatigue to stimulate a response to exercise) (6). Additional research has also shown a greater anaerobic energy expenditure with slower movement execution, with anaerobic energy being the more commonly used muscle fuel source in high intensity strength training programs (7). Though these may not be absolutes, as rarely anything ever is in research and science, we can work off of these ideas. Here are a few ways you can exploit these principles at home (we will use the example of a squat): Slow down your movement: Execute both the up and down phase of the squat over a period of at least 5 seconds (moving the entire time). You can change the time based on your ability. Do the same number of repetitions as you would previously at a lightning pace to see the impact it can make. Pause during the movement (NOT in the relaxed position): try pausing at the bottom of the squat for 3 to 5 seconds before standing up. Or pause at the half-way point on the way up or down for the same amount of time. Oscillate at the hardest portion of the exercise: Go down to your lowest position on the squat and oscillate up-and-down by 4-6 inches. Try this for 30 seconds or more. Eventually you won’t feel your legs after 4 or 5 sets. Increase your repetitions: 5 sets of 10 bodyweight squats seems too easy? Try doing 5 sets of 25, or 5 sets of 50. This WILL make you sweat like a HIIT workout, but those jelly-legs might be a new sensation. *make sure you still go full-depth squat! Aside from the above, we can also consider something as simple as exercise selection and workout planning. For example, you are doing 5 sets of 4 exercises in your workout routine today. The exercises are in the following order: squats, push-ups, lunges, and tricep dips. Great, you are hitting a bunch of muscle groups and exercising for probably 20-30 minutes. Now, with a simple change in the order of your exercises to squats, lunges, push-ups, and tricep dips, we can develop more muscular fatigue in a couple of muscle groups and positively affect how our body responds. In essence you are trying to overload a muscle group in order to stimulate a response, so following up a leg exercise with another leg exercise will increase your chances of developing fatigue. You probably need more than the workout above to make a change, but the principles are there. Lastly, a hot new training method called ‘blood flow restriction training’ is being implemented in the rehab setting with devices now out on the market for the consumer (disclaimer: medical consultation before use is VERY important here). The idea behind this style of training is that you can theoretically limit the volume of blood flow to the limb you are exercising with a special blood pressure cuff. When you do this, research has demonstrated that you can increase muscle strength and hypertrophy using weight/load lower than what you would normally lift in the gym (8). Though it is still considered inferior to traditional high load, high volume, high intensity training, it does show promise in settings where weights are difficult to come by (such as your current home). So hopefully you can see that all hope is not lost, and with a little creativity and planning you can come out the other end of this quarantine potentially stronger than you previously were. As always, this blog is not a replacement for individualized advice that your current health care or rehab specialist can provide, so please reach out to them or myself if you have any questions or inquiries on how you can best implement these strategies at home. Thanks for reading! References: Kinnunen, J-V, Piitulainen, H, and Piirainen, J M. Neuromuscular Adaptations to Short-Term High-Intensity Interval Training in Female Ice-Hockey Players. The Journal of Strength & Conditioning Research. Feb 2019; 33(2): 479-485. Zatsiorsky, V M, and Kraemer, W J. Science and Practice of Strength Training, second edition. USA: Human Kinetics; 2006. Rooney, K J, Herbert, R D, and Balnave R J. Fatigue contributes to the strength training stimulus. Med Sci Sports Exerc. Sept 1994; 26(9): 1160-4. Westcott, W L, Winett, R A, Anderson, E S, Wojcik, J R, Loud, R L, Cleggett, E, and Glover, S. Effects of regular and slow speed resistance training on muscle strength. J Sports Med Phys Fitness. June 2001; 41(2): 154-8. Pereira, P E, Motoyama, Y L, Esteves, G J, Quinelato, W C, Botter, L, Tanaka, K H, and Azevedo, P. Resistance training with slow speed of movement is better for hypertrophy and muscle strength gains than fast speed of movement. International J Applied Exercise Physiology. July 2016; 5(2): 37-43. Tran, Q T, Docherty, D, and Behm D. The effects of varying time under tension and volume load on acute neuromuscular responses. Eur J Appl Physiol. Sept 2006; 98: 402-410. Scott, C B. The effect of time-under-tension and weight lifting cadence on aerobic, anaerobic, and recovery energy expenditures: 3 submaximal sets. Appl Physiol Nutr Metab. March 2012; 37: 252-6. Hughes, L, Paton, B, Rosenblatt, B, Gissane, C, and Patterson, S D. Blood flow restriction training in clinical musculoskeletal rehabilitation: a systematic review and meta-analysis. Br J Sports Med. March 2017; 51(13): 1003-1011. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Breathe Easy This Spring: An Osteopathic Approach to Allergies and Asthma" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/osteopathic-approach-to-allergies-and-asthma" markdown_url: "https://www.bodycotoronto.com/llms/blog/osteopathic-approach-to-allergies-and-asthma" lastmod: "2026-05-30T16:00:00.000Z" --- ## Too long, didn't read? Spring allergies don't just stuff up your nose — they lock up your ribs, strain your jaw, fog your brain, and stall your digestion. That's because breathing is a full-body mechanic, and when allergies force you into shallow, panicked breathing, everything downstream pays the price. Osteopathy works with your structure, nervous system, and organs to help you actually breathe this season — not just survive it. Andrew Feshanets, D.O.M.P. at Body Co. uses rib mobilization, visceral manipulation, and craniosacral therapy to address both the obvious symptoms and the surprising ones most people chalk up to "just being tired." Three things you'll take away from this blog: - Why allergies cause jaw pain, ear fullness, bloating, and brain fog - How osteopathy addresses the root mechanics — not just the symptoms - Three exercises you can try at home today Spring is finally here! The trees are budding, the days are getting longer, and we can finally shed our winter coats. But for many of us, the changing season also brings the dreaded arrival of pollen, sniffles, chest tightness, and that persistent, shallow breathing. When we are congested or struggling to pull in a full breath, our bodies adopt a "panic" breathing pattern. We start using the muscles in our neck and shoulders to heave our chests upward, rather than letting our diaphragm do the heavy lifting. Over time, this locks up our rib cage, tightens our fascia, and leaves us feeling fatigued and physically wound up. These physical reactions end up compounding the chemical reactions associated with allergies and asthma. However, breathing isn't just about the lungs — it is a full-body mechanic involving your bones, muscles, organs, and nervous system. Because our respiratory, lymphatic, and nervous systems are deeply intertwined through a continuous fascial network, a restriction in your breathing creates a cascading effect throughout your body. Here is a look at how osteopathy can help you breathe a little easier this season, and resolve some of the surprising side effects of seasonal allergies. ## The Mechanics of a Deep Breath ### 1. Freeing the Cage (Structural + Fascial Work) Think of your rib cage like an accordion. To draw a deep breath, those ribs need to expand outward and upward smoothly. However, chronic coughing, wheezing, or shallow, allergy-driven breathing can cause the upper ribs, thoracic spine, and surrounding fascia to become rigid and tight. By gently mobilizing the ribs and releasing the connective tissue around your chest and spine, we can restore the natural "bucket handle" motion of your ribs, allowing your lungs the physical space they need to fully inflate without restriction. ### 2. The Organ Connection (Visceral Manipulation) Most people don't associate their organs with their breathing, but your respiratory engine — the diaphragm — is essentially a muscular umbrella resting right on top of your liver and stomach. If there is tension in the suspensory ligaments of your lungs, or if your liver or stomach are congested and restricted, they can literally block the diaphragm from descending properly. Visceral manipulation gently releases these organ-to-diaphragm connections, freeing up the mechanical space needed for a deep, satisfying breath. ### 3. Calming the System (Craniosacral Therapy) Asthma and allergies are essentially your immune and nervous systems going into overdrive — treating harmless pollen like a dangerous invader. This kicks your body into a sympathetic "fight or flight" state, which naturally constricts your airways. Craniosacral therapy works gently with the central nervous system to help downregulate this sympathetic neurological dominance. By releasing dural tension (the membrane housing your brain and spinal cord) and supporting the vagus nerve (which influences bronchial relaxation), craniosacral therapy helps shift your body back into a calm, "rest and digest" state. ## The Ripple Effect: Surprising Symptoms of Allergy Season Because your body operates as an interconnected structure, struggling to breathe rarely just affects the lungs. Manual therapy can also address these secondary symptoms that flare up during allergy season: - Sinus Pressure & "Allergy Headaches": Congestion is essentially a plumbing issue — poor lymphatic and venous drainage from the head. By treating the thoracic inlet (where fluid drains) and performing cranial work to improve the compliance of the facial bones, we can clear the pathway and help to relieve pressure throughout your sinuses and the whole head. - Jaw Pain & TMJ Dysfunction: Congestion forces chronic mouth breathing, which alters your resting tongue posture and puts mechanical stress on the jaw. Furthermore, overworked accessory breathing muscles in your neck attach right near the temporal bones (the "roof" of your TMJ). Fascial release and cranial work can relieve this mechanical load on your TMJ. - Ear Fullness & Popping: Ears that feel "stuffy" or "congested" are common when the eustachian tubes can't drain fluid properly. Because these tubes run through the temporal bones, cranial techniques that balance the tension within the cranium can help them open and close effectively, improving drainage and congestion. - Sluggish Digestion & Bloating: Your diaphragm doesn't just pull in air — it physically massages your stomach and intestines with every breath. When asthma or allergies lock your diaphragm in a flattened position, your gut loses that rhythmic massage, leading to stagnant motility and bloating. Visceral treatment helps restore this vital rhythmic movement. - Brain Fog & Fatigue: Surviving on shallow, apical breaths while your immune system fights phantom invaders is exhausting. Normalizing the craniosacral rhythm helps shift your body out of its defensive "fight or flight" posture so you can finally get restorative sleep and clear the fog. ## At-Home Relief: 3 Quick Exercises to Help Today While hands-on treatment is highly effective, there is plenty you can do at home to maintain your mobility. Try these simple DIY exercises when you are feeling tight or congested: ### 1. The "Bucket Handle" Rib Stretch - How-to: Sit upright. To open up your left ribs, reach your left arm up and over your head, gently bending your torso to the right. Let your right arm relax. Take 3 to 5 deep, slow breaths, focusing entirely on breathing into that open, stretched left side. Visualize the ribs expanding outward and upward like a bucket handle with each inhale. Slowly return to centre and switch sides. Why it works: This opens up the lateral rib cage and stretches the intercostal muscles between the ribs that get locked up from shallow breathing. ### 2. Accessory Neck Muscle Massage - How-to: Take your index and middle fingers and gently massage the thick muscles at the front and side of your neck (running from behind the ear down to the collarbone). Use a very light, downward sweeping motion. Do not press hard. You can also use a lacrosse or massage ball for a similar effect. Follow this by looking up slightly and gently pushing your collarbones downward to stretch the front of the neck. Why it works: This relieves the "accessory" breathing muscles in your neck that get overworked when we are congested, helping your shoulders finally drop away from your ears. ### 3. Diaphragmatic "Sandbag" Breathing - How-to: Lie flat on your back with your knees bent. Place a moderately heavy book (or a small bag of rice) right on your belly button. As you inhale, focus only on making the book rise toward the ceiling. As you exhale, let it sink. Why it works: This provides excellent physical feedback to retrain your brain and body to use the diaphragm, rather than relying on the tired muscles of your chest and neck. You don't have to spend the entire spring feeling tight, restricted, and out of breath. If you are noticing that your allergies or asthma are taking a toll on your posture, your digestion, or your ability to take a full, deep breath, manual therapy can make a world of difference. ## Meet Andrew Andrew has training in Osteopathy, Massage Therapy, and has completed an undergrad in Kinesiology at the University of Toronto. While at UofT, he spent time as both a varsity football athlete and a student athletic therapist working with the men's varsity basketball and volleyball teams. It is there that Andrew developed a passion for sport medicine, physical therapy, and the human body as a whole. As a former athlete, Andrew has a special appreciation for the important role movement plays in allowing us to be at our daily best. He believes in a holistic approach to treatment focused on restoring functional movement throughout the body. He is experienced in working with all ages and individuals from all walks of life to help restore balance to their bodies and achieve their goals. Andrew specializes in acute and chronic conditions and traumas, with a special interest in the head and neck. Andrew has also completed additional training for treatment in post-concussion syndrome. As part of Andrew's osteopathic training, Andrew has completed a research thesis centred on "The Effect of Osteopathic Treatment of the Cranio-Facial Region on Nasal Patency" — focused on the interrelationship of nasal respiration and osteopathic cranial treatment. Through this work, Andrew has experience training, educating, and treating individuals suffering breathing difficulties and breathing pattern disorders of all origins. [Book with Andrew →](/team/andrew-feshanets) --- title: "Osteopathic Relief for Infants and New Mothers" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/osteopathic-relief-for-infants-and-new-mothers" markdown_url: "https://www.bodycotoronto.com/llms/blog/osteopathic-relief-for-infants-and-new-mothers" lastmod: "2018-07-22T17:35:00.000Z" --- The first few weeks of motherhood are extremely demanding and involves an incredible amount of learning. Almost all care is transferred onto the baby as parents attempt to dissect each little squeak, leg jolt, and cry in hopes of understanding what their newborn needs. As the week’s progress in the postnatal period, a remarkable instinctual communication develops between newborns and their mothers. BUT what if, your newborn is inconsolable at times and is crying due to something beyond your control? The urgency to figure it out can generate pressure, self-criticism and eventually self-doubt amongst new mothers. There is an insane amount of pressure on new mothers! As a practicing birth doula, I acknowledge that the pressure on new mothers begins during the early stages of pregnancy. A common question like, “will you be delivering naturally?” might suggest to an expecting mother, that a delivery method other than a completely medication free, vaginal, home birth is subpar or not natural. The presence and accessibility to social media, and constant exposure to the “ideal” pregnancy, delivery and motherhood make it difficult for mothers not to question or doubt their parenting skills. Pressure to provide the best care continues into the postnatal phase, such as the pressure to breast feed exclusively, that is, if you are lucky enough to produce enough milk, and have your baby latch…Let’s tack on more pressure and more judgment! I have witnessed new mothers feeling guilty for their inability to soothe their colicky newborn while attending my postnatal fitness class. I have good news. Osteopathy, specifically cranial-sacral therapy, has been extremely effective at relieving and lessening the numerous symptoms that newborns display and cause tons of distress for parents. Osteopathy offers a non-invasive solution to empower and relieve newborns and their mothers! First: What Is Osteopathy? Osteopathic manual therapy is an alternative medicine, often recommended for the relief of musculoskeletal dysfunctions and pain management. However, the scope of practice extends to the treatment of respiratory and digestive issues, menstrual irregularities, migraines, headaches, insomnia, anxiety, depression and peripheral or local pain management. Osteopathy is a natural form of medicine which views the body as one interdependent and continuous system. Theoretically, osteopathy aims to restore normality and function throughout the entire body by determining the cause of imbalance and discomfort. The treatment itself involves a subtle, intuitive manual manipulation of bone and soft tissue within the bodies’ limitations. An Osteopath will use a light tactile pressure to find increased musculoskeletal tone and work to release any tensions with a very slight palpation. Osteopathy for Infants and Paediatrics Currently trending amongst midwives and numerous health practitioners is cranial-sacral osteopathy for newborns and babies. It is now recommended that new mothers make a visit to their friendly osteopathic practitioner to assess and correct any strains or trauma the baby may have endured during birth. As babies make their exit, their heads must rotate, compress and narrow, this is referred to as “molding” of the soft baby cranium. In some cases, the re-inflation or un-molding process can be incomplete. A difficult birth, such as one which required forceps, vacuum delivery, an especially lengthy labor followed by emergency caesarean most commonly contribute to cranial compression and incomplete re-inflation. Many symptoms which are commonly observed in newborns, such as: inconsolable crying for hours at a time, clenched first, belly gurgling, poor sleep patterns, knees tucked, latching or feeding difficulties, discomfort with “tummy-time” may all be associated unresolved cranial compression. More specifically, the compression of the back of the skull, at the occiput can put too much pressure on the hypoglossal, glossopharyngeal and vagus nerves. All these cranial nerves help stimulate the tongue for latching. The vagus nerve alone is responsible sending motor and sensory stimulation the almost every organ in the body, especially the digestive organs. Osteopathic intervention, specifically cranial-sacral therapy immediately following birth has been very beneficial for the relief of the following difficulties during infancy: Gastroesophageal reflux (GER) GER results in crying, vomiting and discomfort after eating. Primarily, reflux has been linked to the vagus nerve, as it relates to the opening and closing of the lower esophageal sphincter as it connects to the stomach. Gemelli, Ulbricht & Romaneli (2014), observed the cessation of all regurgitation and crying after feeding in four infants after they received Osteopathic treatment over a twenty-eight-day period. Colic Some common signs of colic include: flatulence, gurgling tummies, clenched fists and knees drawn into their chest. Osteopaths Hayden & Mullinger (2006) defined infant colic as at least 90 minutes of inconsolable crying over 24 hours on 5 out of the 7 days of the week! Inconsolable meaning: no holding, rocking, walking could soothe the infant. After four weeks of cranial-sacral therapy 12 out of 14 infants no longer required treatment for colic symptoms and the remaining two displayed only mild colic like symptoms. Plagiocephaly The term “Plagiocephaly” refers to an asymmetrical cranium, more specifically Occipital Plagiocephaly, refers to the flattening of the Occipital bone, what you may think of as the back of your skull. Since the initiation of the “Back to Sleep” foundation in 1992, which encouraged placing newborns on their back for sleeping in order to prevent the occurrence of Sudden Infant Death Syndrome (SIDS), there has been an increasing prevalence of occipital flattening in newborns. Lessard, Gagnon, & Trottier (2011), reported a significant decrease in cranial asymmetries after a total of four Osteopathic interventions. In addition to Osteopathic intervention, you may want to encourage tummy-time, first to counter act the flattening of the back of the head, but also for the added benefit of postural and core muscle conditioning. Let’s not forget that the theory of Osteopathy suggests that the body tends towards normality. Naturally, these resilient little bodies can resolve many of the issues on their own. However, Osteopathic treatment can help speed up this potentially long and uncomfortable process; enabling more space for a happy and healthy development! Florence Bowen Florence was first introduced to alternative therapeutic modalities in her teens, as a dancer and competitive athlete. After high school, Florence furthered her dance training and obtained her Honors Bachelor of Science in Kinesiology from McMaster University. Teaming up with the artistic director of the McMaster University contemporary dance company, she developed introductory dance classes for children and teens across Hamilton. Inspired to further her teaching skill-set, she obtained her yoga teacher certification in Hatha yoga. Florence teaches across the city and combines her knowledge of human kinetics, dance, strength and conditioning, and yoga. Teaching movement to pre and postnatal women, and coaching as a birth doula, she gained a unique perspective into the supportive systems available to new and expecting mothers. Florence has an affinity for the holistic approach to women’s care. She is passionate about the assimilation of progressive knowledge to educate and empower women at any stage of life including: pre-conception, pregnancy and recovery after birth. Most recently, Florence completed her five years of study at the Canadian College of Osteopathy in Toronto. As a manual therapist, she believes in having her patients actively participate in their healing. She currently is working to complete her thesis which will examine how osteopathic treatment effects diastasis-recti abdominus in postnatal women. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Paediatric Incontinence: How to Help Children Who Suffer From Poor Bladder Control" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/paediatric-incontinence" markdown_url: "https://www.bodycotoronto.com/llms/blog/paediatric-incontinence" lastmod: "2018-07-10T19:31:00.000Z" --- Approximately 90% of children achieve urinary continence by the age of 5, but what is it like for those 10% that are “accident-prone”? Day- or night-wetting for children is not only uncomfortable but can also limit participation in sports, sleepovers and other social activities; and although less than 1% of affected children continue to experience incontinence into adulthood, it is crucial to identify and treat the cause of it sooner rather than later. There are two types of paediatric incontinence: nocturnal (night or bedwetting) and diurnal (day wetting). Children can experience either one or both types of leakage. Many factors can contribute to ongoing urinary incontinence, including: voiding dysfunction or deferral urinary tract infection pelvic floor weakness distraction/avoidance uncompleted toilet training unnatural voiding positions (e.g. legs close together) family history Very commonly, urinary incontinence is associated with constipation that may or may not be diagnosed. In many children, treating constipation first may relieve signs of accidental wetting and allow them to regain control over their bladder. If your child is over 5 and still having trouble holding in their urine, it is important to have them assessed by a paediatric or pelvic health physiotherapist. What to expect from your child’s first appointment? Unlike adult pelvic health exams, there is no internal component for the child. Instead, the physiotherapist will take a detailed history from the parents and child to determine the root cause of the problem and offer suggestions for behaviour modification as well as exercises to treat the incontinence. References: Figueroa, T. Urinary incontinence in children. Merck Manual. Jan. 2018. Nankivel, G., Caldwell, P. Paediatric urinary incontinence. Australian Prescriber. Dec. 2014; 37(6):192-195 Sandra Ghaly , Pelvic Floor & Paediatric Physiotherapist Sandra graduated from Dalhousie University with a Masters degree in Physiotherapy after completing her Bachelor of Kinesiology degree with honours from McMaster University. She has worked with a variety of clientele but has developed a true passion in working with both the paediatric and women’s health populations. Sandra has extensive experience assessing and treating a variety of paediatric conditions and most recently has become certified as a pelvic health physiotherapist. She also has additional training in acupuncture and kinesiotaping. Sandra finds great value in guiding each individual through a tailored rehabilitation program to optimize their function and quality of life. In her free time, Sandra enjoys yoga, pilates, traveling and spending time with family and friends. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Paediatric Osteopathy: What Is It and Why May It Be Necessary?" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/paediatric-osteopathy" markdown_url: "https://www.bodycotoronto.com/llms/blog/paediatric-osteopathy" lastmod: "2023-11-24T08:00:00.000Z" --- Osteopathy is a holistic form of functional manual therapy that seeks to treat the underlying causes of symptoms rather than the symptoms themselves. During pregnancy, labour, and delivery, a newborn child is subjected to immense pressure and stress. This can create tension and strain patterns throughout the body that may cause a variety of symptoms and may even impact the newborn’s growth and development. At birth, a newborn children’s body is adaptive and malleable (especially the skull), creating the possibility for a variety of structures in the body to be subjected to compression, strain, and tension. This can create adaptations in the newborn’s body that can influence the body long after the child is free from these stressors. These adaptations can affect the whole body and influence things such as the shape of the head and face, the cranial nerves, the digestive system, and the circulatory system. Through Osteopathic Manual Treatment, various aspects of the body may be improved including musculoskeletal function, digestive function, neurological function, sleep, improved mood, and help with the overall development and growth of the child. Common paediatric concerns that can be addressed osteopathically are: - Breathing difficulties - Ear, throat, nose concerns - Feeding/Latching difficulties - Tongue tie restrictions - Colic - Plagiocephaly - Head/Neck/Jaw tension/immobility - Torticollis - Bowel irregularities - Sleep irregularities What Does Treatment Look Like? Treatment begins with an in-depth history of pregnancy, delivery, and the growth and development of the child. Once a detailed history is taken, a full body assessment will begin in order to identify the areas of the body and the structures that may be influencing the symptoms that your child is presenting with. Once this is done, any findings and impressions will be discussed before treatment commences. Paediatric Osteopathic Manual Treatment utilizes gentle, non-invasive techniques such as myofascial release, craniosacral treatment, and visceral manipulation to help improve the function of the body’s musculoskeletal, nervous, circulatory, and digestive systems. All techniques are safe and applied to the comfort level of the child. Andrew Feshanets Osteopathic Manual Practitioner & Registered Massage Therapist D.O.M.P, D.Sc.O, RMT, B.Kin Andrew has training in Osteopathy, Massage Therapy, and has completed an undergrad in Kinesiology at the University of Toronto. He believes in a holistic approach to treatment focused on restoring functional movement throughout the body. He is experienced in working with all ages and individuals from all walks of life to help restore balance to their bodies and achieve their goals. Andrew specializes in acute and chronic conditions and traumas, with a special interest in the head and neck. Andrew has also completed additional training for treatment in post-concussion syndrome. As part of Andrew’s osteopathic training, Andrew has completed a research thesis centred on “The Effect of Osteopathic Treatment of the Cranio-Facial Region on Nasal Patency” focused on the interrelationship of nasal respiration and osteopathic cranial treatment. Through this work, Andrew has experience training, educating, and treating individuals suffering breathing difficulties and breathing pattern disorders of all origins. If you would like to work with Andrew, you can book into his schedule [here](https://bodyco.janeapp.com/#/staff_member/50). --- title: "Pain: It’s Not Just In Your Head" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/pain-its-not-just-in-your-head" markdown_url: "https://www.bodycotoronto.com/llms/blog/pain-its-not-just-in-your-head" lastmod: "2019-02-03T23:25:00.000Z" --- Yes, I am a physiotherapist. A movement specialist. I assess your mobility. Your pain. Your muscle imbalances. And yes, my goal is to get you back to your best physical state. But my patients are often surprised to hear me ask about their diet, sleep and stressors during their assessment. Many of them are not thrilled when I encourage them to improve their sleep schedule, change their diet or focus on deep breathing and meditation. After all, they just want to focus on improving their pain. So why is it important? In light of the recent Bell Let’s Talk day and Blue Monday I want to educate you on the connection between mental and physical health. Did you know… Mental health is a risk factor for chronic physical conditions. (1) Depression is linked with risk of coronary artery disease. (2) One out of every two Canadians with major depression and a co-existing chronic physical condition report limitations in their day-to-day activities. (1) Diabetes rates are significantly elevated among people with mental illnesses. (3) 30 to 50% of people with chronic pain also struggle with depression or anxiety. (3) Pain pathways are altered by attentional state, positive emotions, and negative emotions among many other factors unrelated to the pain stimulus itself. (4) Pain starts at the level of the brain. And NO, this does not mean the “pain is in your head.” When someone experiences tissue damage, the brain sends pain stimuli to that area to draw our attention to, and essentially, protect it. Over time, this damaged tissue starts to heal but the brain may continue to send pain signals. Why? Well, pain over time can lead to physical limitations which contributes to catastrophization, depression and anxiety. Over time, these pain neural pathways coming from the brain will fire at a much smaller stimuli. For example, people with chronic back pain may experience pain just by seeing someone else bend over to pick up an object. (5) This mental-physical relationship can become a vicious cycle of immobility, negative emotions and essentially, chronic pain. Your sleep, diet, exercise and thoughts can all positively or negatively impact your pain. To improve your pain, we must start at the brain. THAT is important to me. And should be to you as well. So, let’s talk. Let’s talk about your pain. Let’s talk about your thoughts. Let’s talk about your bad days, weeks, months or years. And together, let’s make you, YOU again. Here are 5 ways you can improve your mental and physical health: Drink plenty of water Get at least 8 hours of sleep a night Exercise regularly Eat a nutritious and well-balanced diet Think positive thoughts! ☺ References Ontario.cmha.ca. (2019). Connection Between Mental and Physical Health | CMHA Ontario. [online] Available at: https://ontario.cmha.ca/documents/connection-between-mental-and-physical-health/ Mental Health Foundation. (2019). Physical health and mental health. [online] Available at: https://www.mentalhealth.org.uk/a-to-z/p/physical-health-and-mental-health Fishbain, D., Goldberg, M., Meagher, R., Steele, R. and Rosomoff, H. (2019). Male and female chronic pain patients categorized by DSM-III psychiatric diagnostic criteria. Crofford, L. (2019). Chronic Pain: Where the Body Meets the Brain. [online] PubMed Central (PMC). Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4530716/ Callari, Callari and Callari (2019). The brain’s role in pain. [online] Lateral Magazine. Available at: http://www.lateralmag.com/articles/issue-29/the-brains-role-in-brain Sandra Ghaly , Pelvic Floor & Paediatric Physiotherapist Sandra graduated from Dalhousie University with a Masters degree in Physiotherapy after completing her Bachelor of Kinesiology degree with honours from McMaster University. She has worked with a variety of clientele but has developed a true passion in working with both the paediatric and women’s health populations. Sandra has extensive experience assessing and treating a variety of paediatric conditions and most recently has become certified as a pelvic health physiotherapist. She also has additional training in acupuncture and kinesiotaping. Sandra finds great value in guiding each individual through a tailored rehabilitation program to optimize their function and quality of life. In her free time, Sandra enjoys yoga, pilates, traveling and spending time with family and friends. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Understanding Pediatric Gross Motor Milestones and the Significance of Well Baby Appointments" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/pediatric-milestones" markdown_url: "https://www.bodycotoronto.com/llms/blog/pediatric-milestones" lastmod: "2025-02-10T16:11:21.000Z" --- Becoming a new parent is an incredible journey, filled with excitement and love, but it can also be overwhelming. With the abundance of information available today, it’s easy to feel bombarded with advice and comparisons, especially when it comes to your baby’s development. As a parent, you may frequently wonder: Is my baby meeting the appropriate developmental milestones? Are they growing and progressing as they should be? These are normal concerns and while every baby develops at their own pace, milestones serve as building blocks for future growth. That’s why resources like Well Baby Appointments are such valuable tools for parents. These sessions offer reassurance, expert guidance, and peace of mind, helping you monitor your baby’s progress without the stress of constantly comparing them to other children. What Are Gross Motor Milestones? Gross motor milestones refer to the physical skills that involve large muscle movements, such as rolling, sitting, crawling, and eventually walking. These developmental stages are the foundation upon which later physical, cognitive, and social skills will be built. Here’s a breakdown of key gross motor milestones: - At 3 Months: Babies typically begin to hold their heads up more steadily when placed on their tummy. This head control is essential for further muscle development. - At 4.5 Months: Around this age, babies may begin to experiment with rolling. - At 6 Months: By six months, babies often can sit up with little or no support. This milestone reflects improved trunk control and balance. - At 8 Months: By now, many babies start to experiment with crawling and kneeling play and may begin pulling themselves up to stand and exploring their environment with greater independence. These gross motor milestones are more than just exciting steps in your baby’s growth; they represent phases in their physical and neurological development. Each stage builds on the one before it, laying the groundwork for more complex movements such as walking, running, and jumping. Why Are Gross Motor Milestones Important? Gross motor milestones aren’t just about movement—they contribute to a wide range of developmental areas. For instance, learning to sit independently helps strengthen your baby’s core muscles, which are essential for standing and walking later on. Crawling is important because it encourages bilateral coordination, meaning the ability to use both sides of the body together. This bilateral movement isn’t just essential for physical coordination—it’s also linked to cognitive skills such as reading and writing down the road. While there are general time frames for hitting certain milestones, some babies may take a little longer, and that’s perfectly normal. The key is to ensure they are progressing steadily and developing the strength and coordination they need for future skills. Fun, Interactive, and Educational One of the most wonderful aspects of Well Baby Appointments is that they are designed to be both fun for babies and informative for parents. The sessions are structured around playful activities and exploration, so your baby hardly knows they’re being assessed. For parents, these appointments are an invaluable learning experience. You’ll gain insights into your baby’s physical development, learn how to encourage movement at home, and receive personalized guidance tailored to your child’s specific needs. We help you understand what’s normal, what to look for, and how to foster a supportive, growth-oriented environment. The Role of Well Baby Appointments in Monitoring Development We offer Well Baby Appointments to guide parents through their baby’s developmental journey. Our pediatric physiotherapist meets with families at crucial stages—3, 4.5, 6, and 8 months—to assess your baby’s gross motor skills and ensure they are meeting appropriate milestones ## Meet Nicole! Nicole is a compassionate, client-centric physiotherapist. She encourages, collaborates with, and empowers her clients to become active participants in their own treatment plan. Her comprehensive approach to care includes hands-on treatment, an individualized exercise program and client specific education. Her post-graduate training includes orthopaedics, Pelvic Floor Physiotherapy and paediatrics. Nicole has training in manual therapy through the Orthopaedic Division of the Canadian Physiotherapy Association and is working towards obtaining a diploma in Advanced Manual and Manipulative Physiotherapy. Her pelvic floor training enables her to treat incontinence, pelvic floor dysfunction, pelvic organ prolapse and diastasis recti. Nicole’s keen interest in paediatrics has set her on a quest to learn more about both paediatric conditions and treatment techniques. Nicole’s additional paediatric training allows her to treat a wide variety of paediatric conditions including daytime and/or nighttime continence challenges, gross motor development delays and torticollis. Families can schedule a well baby appointment, pelvic floor or pediatric appointment [here](https://bodyco.janeapp.com/#/staff_member/57). --- title: "What to Expect During a Pediatric Pelvic Floor Physiotherapy Assessment." entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/pediatric-pelvic-floor-physiotherapy" markdown_url: "https://www.bodycotoronto.com/llms/blog/pediatric-pelvic-floor-physiotherapy" lastmod: "2025-11-07T15:43:00.000Z" --- Pediatric pelvic floor issues can significantly impact a child’s quality of life — affecting everything from confidence and comfort to participation in daily activities. Common symptoms include: li]:pl-0 [&>li]:marker:text-current [&>li]:marker:text-[1.2em] [&>li]:marker:font-normal">- Urinary or fecal incontinence - Constipation - Pelvic or abdominal pain - Difficulty emptying the bladder or bowels At Body Co Toronto, our team of pediatric pelvic floor physiotherapists offers gentle, non-invasive, and child-friendly care to help children and families understand and overcome these challenges. In this post, we’ll explain what you can expect from a pediatric pelvic floor physiotherapy assessment — and how it helps children regain control, confidence, and comfort. ## What Is Pediatric Pelvic Floor Physiotherapy? Pediatric pelvic floor physiotherapy focuses on identifying and treating muscle coordination, tension, and strength issues within the pelvic region that may interfere with bowel or bladder function. Unlike adult assessments, pediatric pelvic floor therapy is entirely external . No internal examination is ever performed. Instead, we use gentle observation, discussion, and movement-based assessments to understand how your child’s body is functioning. ## Components of a Non-Internal Pediatric Pelvic Floor Assessment ### 1. Comprehensive History and Symptom Review Your child’s assessment begins with a detailed discussion of their medical history and current symptoms. We’ll explore: li]:pl-0 [&>li]:marker:text-current [&>li]:marker:text-[1.2em] [&>li]:marker:font-normal">- When symptoms began - How often they occur - What triggers or relieves them - Diet, hydration, and toileting patterns This information helps your therapist identify root causes and create a treatment plan tailored to your child’s specific needs. ### 2. External Physical Examination Next, your physiotherapist may gently assess your child’s posture, gait, and range of motion . We look for: li]:pl-0 [&>li]:marker:text-current [&>li]:marker:text-[1.2em] [&>li]:marker:font-normal">- Signs of muscle tension or weakness - Core or hip imbalances - Breathing mechanics that may impact pelvic function This external approach ensures comfort while providing valuable insights into how the body supports pelvic floor control. ### 3. Functional Movement Assessment Through simple, playful movements — such as squatting, walking, jumping, or balancing — we evaluate how your child’s muscles work together. li]:pl-0 [&>li]:marker:text-current [&>li]:marker:text-[1.2em] [&>li]:marker:font-normal">- This helps us understand: - How effectively your child engages their core and pelvic stability muscles - Whether there are compensations or coordination challenges - How posture or movement habits might contribute to pelvic floor symptoms ### 4. B ladder and Bowel Diary A bladder and bowel diary is a key tool in pediatric pelvic floor care. Tracking fluid intake, toileting frequency, and bowel patterns gives families and therapists clear data to guide treatment. This simple log can uncover patterns like: li]:pl-0 [&>li]:marker:text-current [&>li]:marker:text-[1.2em] [&>li]:marker:font-normal">- Infrequent toileting - Constipation triggers - Insufficient hydration - Dietary contributors to bowel or bladder dysfunction ### 5. Lifestyle and Daily Habits Review Children’s routines, school environments, and emotional well-being all play a role in pelvic health. Your physiotherapist will discuss: li]:pl-0 [&>li]:marker:text-current [&>li]:marker:text-[1.2em] [&>li]:marker:font-normal">- Toileting posture and privacy - Daily movement and activity levels - Stress, anxiety, or behavioural patterns that may influence symptoms You’ll receive practical recommendations for healthy habits, ergonomic adjustments, and relaxation techniques to support recovery at home. ## Developing a Personalized Treatment Plan Every treatment plan is tailored to your child’s comfort and developmental stage. Therapy may include: li]:pl-0 [&>li]:marker:text-current [&>li]:marker:text-[1.2em] [&>li]:marker:font-normal">- Breathing exercises to support relaxation and core connection - Gentle core and pelvic floor activation (if appropriate) - Tension reduction strategies such as stretching, mindfulness, or child-friendly yoga - Education for caregivers and children on optimal toileting posture and routines With a combination of evidence-based exercises and supportive guidance, most children experience improved control, reduced discomfort, and better confidence in daily activities. ### Why Early Intervention Matters Pelvic floor dysfunction in children is more common than many parents realize — and early assessment can make a world of difference. When addressed early, children can: li]:pl-0 [&>li]:marker:text-current [&>li]:marker:text-[1.2em] [&>li]:marker:font-normal">- Avoid chronic constipation or incontinence - Reduce anxiety or embarrassment related to toileting - Improve body awareness and coordination - Build lifelong healthy habits ## Supporting Your Child’s Pelvic Health at Body Co Toronto At [Body Co Health & Wellness in Toronto’s Junction neighbourhood](/) , our pediatric pelvic floor physiotherapists specialize in compassionate, evidence-based care designed to help children and families thrive. If your child is struggling with bladder or bowel challenges, pain, or toileting difficulties, we’re here to help. 👉 Book a [Pediatric Pelvic Floor Assessment](https://bodyco.janeapp.com/#/staff_member/57/treatment/87) today. Learn more about our [integrative pediatric services](/paediatric-physiotherapy) at bodycotoronto.com . ## Nicole Newediuk, Pediatric, Pelvic Floor & Orthopaedic Physiotherapist Nicole is not just a healthcare provider; she is a partner in her clients' journeys to improved health and well-being, combining her knowledge, compassion, and diverse skill set to make a positive impact. A dedicated and compassionate physiotherapist with a passion for lifelong learning and a deep curiosity of the human body, Nicole stays at the forefront of the latest advancements in physiotherapy, ensuring that her clients receive the most effective and evidence-based care. Nicole’s previous professional experience and training equips her with the expertise to effectively address a diverse range of orthopaedic, pelvic and pediatric conditions. Nicole is one of only a handful of pediatric pelvic floor physiotherapists in the GTA which makes her uniquely experienced to address conditions including childhood daytime and/or nighttime continence challenges, gross motor development delays (crawling, walking, rolling, poor tummy time tolerance) and torticollis. Nicole creates a supportive atmosphere where clients feel heard. Whether guiding expectant mothers through the challenges of pregnancy, aiding in postpartum recovery, getting clients back to running or working with pediatric clients, she tailors her treatments to meet the unique needs of each individual. If you would or a family member would like to work with Nicole, you can schedule an initial assessment [here](https://bodyco.janeapp.com/#/staff_member/57). --- title: "Everything You Need to Consider About Pelvic Floor – A Poem" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/pelvic-floor-a-poem" markdown_url: "https://www.bodycotoronto.com/llms/blog/pelvic-floor-a-poem" lastmod: "2019-02-16T23:23:00.000Z" --- Pelvic Physiotherapy. Have you heard that term before? Well let me tell you all the wonderful things, That we can do for your pelvic floor. Have you had a baby? Maybe two or three? Do you find yourself running to the bathroom, Because you can’t hold in your pee? Or maybe it happens with coughing, Laughing, jumping, or sneezing, You’ve learned to cope, I’m sure By crossing your legs and squeezing. “I always do my kegels!” But are you doing them the right way? They involve a two step process, And must be done several times a day. Have you checked your diastasis recti, That separation of your core? It’s time to engage your deep abdominals, They’re not ones to ignore. But maybe the worst of it all, Is those constant back aches, You’ve tried every position, But they still keep you awake. Do you feel a bulge, When you’re on your feet? Or maybe your bowel movements, Never feel complete? The culprit could be, A pelvic organ prolapse We can help with education, exercise, And a pessary, perhaps. So you have pain with sex? You are not alone. 20% of women experience it, Studies have shown. If you are in that category, Physiotherapy can help you. Not only will sex be less painful, But more enjoyable, too! Vaginismus, vulvodynia, Intersitial cystitis, Don’t let these words scare you, Together, we can fight this! Oh, and your bowels- They’re definitely at stake! If you don’t go once daily, Increase your fibre intake. We may start with breathing, And connecting to our mind. We may look at your posture, Help keep your spine aligned. Whether it’s one of these problems, Or all of the above, It’s time to see a pelvic physiotherapist, It’s time to prioritize self-love! Sandra Ghaly , Pelvic Floor & Paediatric Physiotherapist Sandra graduated from Dalhousie University with a Masters degree in Physiotherapy after completing her Bachelor of Kinesiology degree with honours from McMaster University. She has worked with a variety of clientele but has developed a true passion in working with both the paediatric and women’s health populations. Sandra has extensive experience assessing and treating a variety of paediatric conditions and most recently has become certified as a pelvic health physiotherapist. She also has additional training in acupuncture and kinesiotaping. Sandra finds great value in guiding each individual through a tailored rehabilitation program to optimize their function and quality of life. In her free time, Sandra enjoys yoga, pilates, traveling and spending time with family and friends. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Pelvic Floor Dysfunction 101" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/pelvic-floor-dysfunction-101" markdown_url: "https://www.bodycotoronto.com/llms/blog/pelvic-floor-dysfunction-101" lastmod: "2021-02-04T18:20:00.000Z" --- Pelvic Floor Dysfunction is the inability to properly coordinate pelvic floor muscle activation and relaxation. It is an umbrella term that encompasses a wide variety of disorders that occur when structures (muscle, fascia, nerve, tendon, ligaments) in the pelvic floor are not functioning optimally. Although symptoms present differently, pelvic floor dysfunction can occur in both females and males. In order to understand dysfunction, we must first understand simple anatomy and how a normal/optimized core functions. This can be made simpler by comparing the core to a house. In this analogy, the pelvic floor is as it is aptly named is the floor of our house, the walls are the transversus abdominus muscle and the roof our diaphragm muscle. Together, they work to stabilize our spine and promote effective load transmission during movement and breathing. A normally functioning pelvic floor can perform the following: - Contract on command to maintain urinary and fecal continence, - Relax to allowing for sexual function (penetration, orgasm, maintain erection), urination and defecation, - Stabilize the pelvis and low back, - Provide support to the organs in the pelvis (bladder, rectum, uterus in women), - Prevent blood pooling in the pelvis, which presents as hemorrhoids. Dysfunction is experienced when the pelvic floor muscles are either too tight (hypertonicity) or too loose (hypotonicity). A helpful way to envision this is to think of your pelvic floor as a trampoline. If the coils are too rigid, we do not get the required movement to get a good bounce. Whereas if they are stretched out, we are left straining to jump on a floppy trampoline. In both cases, we are not optimizing our bouncing and therefore can start to experience undesired symptoms. Pelvic floor hypertonicity typically presents clinically as pain with sex, pain with tampon insertion, severe cramping with periods, increased urgency, difficulty voiding urine and constipation. Pelvic floor hypotonicity is often associated with “sneeze pees” (stress incontinence), and pelvic organ prolapse. During a pelvic floor exam, your healthcare practitioner is trying to determine if there is too much tension in the muscles or tissue laxity. In the case of too much tension, the focus of treatment will be on relaxation, reverse Kegels, hip openers, and diaphragmatic (“belly”) breathing. In that of a laxity and decrease activation, emphasis will be placed on strengthening and enhancing muscle recruitment. Depending on your assessment, your pelvic physiotherapist will modify your strengthening parameters to address your specific deficits (strength, timing, and endurance). If you are experiencing any of the above symptoms, it is worthwhile to have an internal assessment to address your specific concerns. Liseanne Nelson, Physiotherapist Liseanne graduated from McGill University in 2014 with a Bachelor of Science in Kinesiology and then returned home to complete her Masters in Physical Therapy at the University of Toronto in 2016. She then practiced in Canada for two years, gaining a wide variety of experience in both the hospital and private practice setting. Her experience includes outpatient amputee rehabilitation, pulmonary rehabilitation, complex continuing care, and outpatient orthopedics. Looking to challenge herself further, Liseanne completed her licensing exam for the United States in 2017 where she spent a year working at a sports medicine clinic in Manhattan. Now back in Toronto, Liseanne is thrilled to join the Body Co team! Her treatment approach consists of a combination of manual therapy, patient education, therapeutic exercise, kinesiotaping and modalities for pain management. Liseanne has additional training in Pelvic Floor Physiotherapy and is able to treat a wide variety of conditions including diastasis recti, incontinence, pelvic organ prolapse, and pelvic pain. Liseanne is constantly taking new courses to improve patient outcomes and to stay up to date with current best practices. In her spare time, Liseanne enjoys skiing, hiking, yoga, running, and playing fetch with her dogs Morgan and Charlie! If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Why I Changed My Mind About Pelvic Floor Physiotherapy" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/pelvic-floor-physiotherapy" markdown_url: "https://www.bodycotoronto.com/llms/blog/pelvic-floor-physiotherapy" lastmod: "2017-10-18T15:43:00.000Z" --- If you had of asked me five years ago if I would consider assessing pelvic floor as a large part of my orthopaedic practice, my answer would have been NO WAY! My background is in sport medicine. I work with athletes and weekend warriors. The last thing I envisioned for myself professionally was spending a good part of my clinical day looking at and treating people’s nether regions. Fast forward to today and I am really excited to be offering pelvic floor physiotherapy as part of our compliment of clinical treatments. So what happened to cause such a shift in my thinking and my practice? I started peeing my pants. Let me elaborate. I am not alone in this unfortunate situation. One in three women suffer from some type of incontinence. In my case, since birthing my two beautiful children, I started having stress incontinence with things like physical exertion, coughing and sneezing. At first I wrote it off yet another transient effect of giving life however when I started to shy away from some of the things I love, like running and a good belly laugh, I realized there might be a problem. Imagine my shock, when I finally gathered the courage to be assessed and found out my pelvic floor muscles were barely firing. I am a physiotherapist. I teach people core contractions. I firmly believed that my core was strong. I was wrong and I would have never known had I not gotten over myself and climbed up onto the table. In my training I also learned a ton of other interesting facts which have lead to my current belief that pelvic floor physiotherapy is an absolutely essential service that needs to be normalized and treated as standard care. In no particular order, here are some of the other facts that blew my mind: A weak pelvic floor is a stronger contributor to back pain than both obesity and sedentary lifestyle. The strength and tone of your core can only truly be assessed through an internal exam. This is not a condition of elderly women. It affects both men and women, young and old for a wide array of reasons, both behavioural and medical. You are equally likely to have incontinence because you are tight as because you are weak. One of the top reasons for institutionalization is incontinence. Pelvic floor physiotherapy is standard practice in several European countries and British surgeons will not perform pelvic surgery until pelvic floor therapy has been exhausted. There is really good evidence that pelvic floor physiotherapy is effective in treating incontinence, back pain, sexual dysfunction and prolapse as well as improving your overall strength and function. If any of this resonates with you, let’s agree right now that peeing our pants is not normal. Pelvic floor physiotherapy is not just a buzzword or a sexy new trend, it is effective and necessary. If you would like to feel comfortable doing the things you love again, we would love to help. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "5 Things You Should Know Before Your First Pelvic Floor Appointment" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/pelvic-floor-physiotherapy-2" markdown_url: "https://www.bodycotoronto.com/llms/blog/pelvic-floor-physiotherapy-2" lastmod: "2018-04-07T15:11:00.000Z" --- Ok, you’ve heard about pelvic health. You’ve probably leaned into a conversation where friends were talking about it in hushed voices because you’ve been suspecting it is something you might need but didn’t want to start the discussion. Is it the new hot trend in healthcare? No. Women in Europe have been practicing pelvic health as standard care for a long time but here in North America it is still relatively new and less common practice. Is it awkward? Maybe a little. Is it uncomfortable? Potentially. Is it essential? Definitely! The reality is that pelvic health is an important service for both men and women. In our conservative society, many of us have issues that are under reported and undetected but could be resolved with proper pelvic exam and treatment. Unfortunately most clients who walk through my door still have little idea of why they are coming to see me or what the appointment entails. To save us all some long, awkward moments of silence, here are the 5 things I think you should know before you walk through the door for your first pelvic appointment. Pelvic health is not just for urinary incontinence Although your pelvic floor could be one of many reasons for incontinence, that is not the only condition we treat. Individuals with a dysfunctional pelvic floor may also experience bowel dysfunction, pelvic organ prolapse, pelvic pain, pain during intercourse, low back pain, hip pain or painful periods. Pelvic health can also be helpful for postnatal scaring, endometriosis, sexual dysfunction and conditions of the prostate (yes men can be helped by pelvic floor physiotherapy as well). It is an internal treatment Most people understand that our assessment and treatment is going to involve an internal component. What often startles people is when I tell them that we do both a vaginal and rectal internal exam. Yes I said rectal. The reason that both are necessary is that internal palpation is the only accurate way to determine the tone and strength of your pelvic floor. Some of the muscles of the pelvic floor attach to your tailbone or coccyx and can not be reached vaginally. If you are uncomfortable with any of this, not to worry. Your therapist will always ask for your consent and never proceed against your wishes. We do a lot of talking A good assessment means getting a very thorough history of all the factors that might be influencing your pelvic floor. We may touch upon some sensitive topics including your lifestyle, sexual activity, your bowel and bladder function, trauma and your mental health. We also discuss other aspects of your health including your nutrition, hydration, sleep and previous medical history. This can take a while and sometimes can be so exhaustive that we may not even do the physical exam at the first appointment. We understand that these may be difficult conversations but your practitioner’s office is a safe space without judgement and the more we know, the more we can help. You do not need to cancel your appointment if you have your period We have no issue if you have your are menstruating at the time of your assessment or treatment. All internals are done in a using a clean technique with the client and table properly draped. In some cases you may be more symptomatic while menstruating which may give a more accurate picture of your particular concern. Be prepared to go home with some homework Your pelvic floor is a muscle just like any other muscle in the body. Clients are much more successful in their treatment if they bridge the time between appointments by continuing their care with work prescribed by their physiotherapist. Your physiotherapist may suggest strengthening exercises, stretches, relaxation work or some behavioural techniques. We may also ask you to fill out some additional paperwork like a bladder or nutrition diary. As with all other forms of physiotherapy, the clients who are diligent about their homework are typically the most successful. Do you still have questions about pelvic floor physiotherapy? Feel free to ask one of our therapists before you schedule your first appointment. Our goal is not only to treat pelvic health conditions but also to make pelvic health more accessible through education and awareness. To find a pelvic health professional near you, we suggest looking through the [Pelvic Health Solutions directory](http://pelvichealthsolutions.ca/find-a-health-care-professional/ontario-physiotherapists/). Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "The Role of Pelvic Floor Physiotherapy in Prostate Health" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/pelvic-floor-physiotherapy-for-prostate-health" markdown_url: "https://www.bodycotoronto.com/llms/blog/pelvic-floor-physiotherapy-for-prostate-health" lastmod: "2023-11-12T18:51:20.000Z" --- Prostate issues, can bring about a host of distressing symptoms that significantly affect a man's quality of life. Whether it's benign prostatic hyperplasia (BPH), prostatitis, prostate cancer, or even post-prostatectomy complications , the impact on daily activities and overall well-being can be considerable. These complications can cause a range of uncomfortable symptoms, including urinary issues, sexual dysfunction, and pain. While medical treatments and medications are common approaches to managing these conditions, there's another valuable tool that is often overlooked but can provide significant relief: pelvic floor physiotherapy. Understanding the Prostate- Pelvic Floor Connection Before delving into the benefits of pelvic floor physiotherapy, it's important to understand the connection between the prostate and the pelvic floor. The prostate gland is located just below the bladder and surrounds the urethra. The pelvic floor muscles, on the other hand, are a group of muscles located at the base of the pelvis, providing support to the pelvic organs, including the bladder, rectum, and prostate. These muscles play a crucial role in urinary and fecal continence, sexual function, and stability in the pelvic region. The prostate can undergo changes that lead to pelvic floor dysfunction, for example: - Benign Prostatic Hyperplasia (BPH): This non-cancerous enlargement of the prostate gland can cause urinary symptoms such as frequent urination, weak urine flow, and difficulty emptying the bladder. - Prostatitis: Prostatitis is the inflammation of the prostate gland and can lead to discomfort, pain, and urinary symptoms. It can be caused by various factors, including infection. - Post-Prostatectomy Complications: After prostate surgery (prostatectomy), men may experience issues like urinary incontinence and erectile dysfunction, as the surgery can affect the surrounding structures, including the pelvic floor. The Benefits of Pelvic Floor Physiotherapy 1. Improved Urinary Function: Pelvic floor physiotherapy can help strengthen and/or relax the pelvic floor muscles, leading to improved bladder control. This is particularly valuable for individuals experiencing urinary symptoms related to BPH or post- prostatectomy complications. 2. Pain Relief: For men suffering from prostatitis, pelvic floor physiotherapy can help reduce pain and discomfort. Therapists can employ techniques to relax and release tension in the pelvic floor muscles, promoting relief. 3. Enhanced Sexual Function: Many men experience sexual dysfunction following prostate surgery. Pelvic floor physiotherapy can assist in the recovery of sexual function by addressing issues like erectile dysfunction. 4. Tailored Treatment: Pelvic floor physiotherapy is highly individualized, with therapists developing treatment plans based on the specific needs and conditions of the patient. This personalized approach ensures that the therapy is focused on the root causes of the issue. 5. Minimally Invasive: pelvic floor physiotherapy is non-invasive and provides a safe and natural way to address prostate-related issues. 6. Complementary to Medical Treatments: Pelvic floor physiotherapy can be used alongside medical treatments for a holistic approach to managing prostate issues. In short, the value of pelvic floor physiotherapy should not be underestimated. It can offer relief from symptoms, improve quality of life, and help men regain control over their pelvic health! If you or someone you know would benefit from pelvic health support you can either inquire directly with our team at (416) 572-0479 or you can [book an appointment online](https://bodyco.janeapp.com/#/discipline/3/treatment/75) with one of our pelvic health Physiotherapists. --- title: "Pain Down There?" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/pelvic-pain" markdown_url: "https://www.bodycotoronto.com/llms/blog/pelvic-pain" lastmod: "2018-06-07T23:16:00.000Z" --- So you have pain down there, and like many people, you don’t know what to do about it. Many women ignore their pelvic pain for reasons such as – they are embarrassed, they hope it will go away or they think it’s normal to have pain (especially after having kids). Pelvic pain is NOT normal and should be assessed by a professional. Pelvic pain may be associated with or caused by one of the following: A long or complicated labour, C-section scars or episiotomies Dyspareunia (pain with sex) Dysmennorhea (painful periods) Pudendal Nerve Irritation Sacroiliac Joint Dysunfction Interstitial Cystitis Vaginismus Vulvodynia Endometriosis Polycystic Ovary Syndrome If you think you might have one of the conditions above, you most likely have high tone (or tightness) in your pelvic floor. Other than pain, pelvic hypertonicity may cause symptoms such as: Incontinence Urinary or fecal urgency, incomplete voiding or hesitancy Constipation or straining with bowel movements Unexplained pain in your low back, hips or groin And much more… So what should you do? First of all, STOP doing your kegels! Many people think that they can resolve their pelvic issue by strengthening their pelvic floor. Other than the fact that you’re probably not doing them properly, kegels can actually make matters worse. A tight pelvic floor requires relaxation and lengthening first in order to prepare the muscles for strengthening later on – and we can help with that! Make an appointment with a pelvic health physiotherapist for a full assessment and a start on the road to pelvic recovery! Sandra Ghaly , Pelvic Floor & Paediatric Physiotherapist Sandra graduated from Dalhousie University with a Masters degree in Physiotherapy after completing her Bachelor of Kinesiology degree with honours from McMaster University. She has worked with a variety of clientele but has developed a true passion in working with both the paediatric and women’s health populations. Sandra has extensive experience assessing and treating a variety of paediatric conditions and most recently has become certified as a pelvic health physiotherapist. She also has additional training in acupuncture and kinesiotaping. Sandra finds great value in guiding each individual through a tailored rehabilitation program to optimize their function and quality of life. In her free time, Sandra enjoys yoga, pilates, traveling and spending time with family and friends. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Empowering Perimenopausal Women with HRT & Naturopathic Medicine" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/perimenopause-naturopathic-medicine" markdown_url: "https://www.bodycotoronto.com/llms/blog/perimenopause-naturopathic-medicine" lastmod: "2024-09-11T16:08:19.000Z" --- Perimenopause is often a busy, joyful, and sometimes confusing time for many women. As you transition from regular ovulatory cycles through perimenopause into menopause, significant hormonal changes can profoundly impact your health and daily life. During regular cycles, estrogen and progesterone follow a predictable pattern, supporting ovulation and regulating menstruation. Menopause, defined as 12 consecutive months without a period, typically occurs between the ages of 45 and 55, marking the end of ovulation and a sharp decline in estrogen and progesterone. Perimenopause, the transition phase, brings unpredictable hormonal fluctuations, especially in estrogen, as ovulation becomes irregular. This phase, which can begin as early as the mid-30s, often leads to irregular periods, hot flashes, mood swings, vaginal dryness, and sleep disturbances. Testing hormone levels during this time if not often useful, as levels can vary significantly from day to day. Hormone Replacement Therapy (HRT): When to Start? One of the number when questions I get asked as a Naturopathic Doctor is “When should I start HRT?”. While HRT is a safe and effective intervention for many women with hormonal concerns, it is often not recommended to start until menopause. During perimenopause, HRT is generally reserved for more extreme cases. So, where does that leave perimenopausal women, especially those who want to be proactive in their health? This is where Naturopathic Medicine shines! I help my patients navigate hormonal fluctuations, adjust their diet to support hormone production and reduce inflammation, create optimal sleep routines, and manage the impact of daily stress on their hormones. This approach not only eases the transition but also prepares the body for menopause and gives you a trusted health professional on your side as you adapt to these changes. The Power of Nutrition During Transition Diet plays a key role in managing perimenopausal symptoms and supporting overall health. Incorporating soy into your diet can be particularly beneficial, as it contains phytoestrogens that mimic estrogen in the body, potentially easing hot flashes and night sweats. Research shows that higher soy consumption is linked to fewer menopausal symptoms. Other good sources of phytoestrogens include flaxseeds, sesame seeds, red clover, and chickpeas. Omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts, are also important during perimenopause. They offer anti-inflammatory benefits and support heart health, which becomes crucial as cardiovascular risk increases in menopause. Omega-3s may also improve mood and cognitive function, and some studies suggest they can reduce the frequency and intensity of hot flashes. Herbal Medicine & Supplements for Optimal Hormonal Balance Herbal medicine and supplements provide a natural approach to managing perimenopausal symptoms, especially when HRT is not yet indicated Black cohosh, red clover, and maca are well-studied herbs known for their support in balancing estrogen. Adaptogenic herbs like ashwagandha and rhodiola can help manage stress by balancing cortisol levels, which often fluctuate due to changing estrogen and progesterone. These adaptogens also support adrenal health, maintain energy levels, and stabilize mood during this transition phase. Additionally, supplements such as vitamin D and calcium are essential for bone health, which becomes increasingly important as estrogen levels decline and the risk of osteoporosis rises. Magnesium also plays a crucial role in muscle relaxation, sleep quality, and mood stabilization, all of which can be disrupted during perimenopause. Embrace the Power of Naturopathic Medicine Perimenopause marks a significant transition, but with the right support, it can also be a time of empowerment and growth. Naturopathic medicine offers personalized strategies to address the root causes of symptoms, helping you navigate this phase with greater ease and vitality. If you're dealing with perimenopausal symptoms and are interested in exploring natural, evidence-based approaches or discussing the right timing to start HRT, Naturopathic Medicine may be right for you! Together, using my unique process, the Hormone Cornerstone Methodology, we can develop a tailored plan that supports your hormonal health and prepares your body for the years ahead! ## Dr. Margot Lattanzi, ND As a naturopathic doctor, Dr. Margot focuses her practice on helping families optimize their health and show up feeling their best each day. She helps men and women balance their hormones, correct deficiencies and optimize their gut health. She is currently accepting new adult and pediatric patients at Body Co for both naturopathic care and acupuncture. For more information on her practice style, additional readings and more, head over to her website at www.doctormargotnd.com or follow her on social media @doctormargotnd. You can schedule either a complimentary discovery call or book an appointment with Dr. Margot, ND [here](https://bodyco.janeapp.com/#/staff_member/56). --- title: "Pilates: What Is It and How to Incorporate It Into Your Rehabilitation" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/pilates" markdown_url: "https://www.bodycotoronto.com/llms/blog/pilates" lastmod: "2023-12-04T16:09:00.000Z" --- What is Pilates? Pilates is an exercise technique which focuses on coordinating the mind, body and spirit, to ultimately improve physical health and consequently overall quality of life. It is a full body workout with a special emphasis on strengthening the core, or the “powerhouse” of the body. In fact, the exercise philosophy utilized in Pilates has very similar concepts to the exercise philosophy used in the practice of Physical Therapy. The six principles of Pilates include: - Centering: bringing focus and the initiation of energy to a center point - Concentration: Focusing the mind on the precision of physical movement - Control: Having the mind control the body and all its movements, especially against gravity - Precision: Precise movement, placement and structure when executing each exercise, as the intent of each exercise can be lost without attention to precision - Breath: Using inhalation and exhalation to fully execute movements and facilitate deeper connections - Flow: A succession of exercises executed in a rhythmic flow What are the Benefits of Pilates? There are many benefits of Pilates, these include, but are not limited to the following: - Improved breathing mechanics - Improved engagement and strength of the deep abdominal and pelvic floor muscles - Improved static and dynamic balance by improving awareness of proprioception - Improved muscle control and stamina - Improved postural alignment - Reduction in pain and functional disability - Improved quality of life - In elderly individuals, Pilates is a fantastic exercise selection as it is low impact. There are many studies that have found Pilates is helpful to improve independence with functional mobility and functional capacity, improve independence with activities of daily living, and reduce risk of falls. Can Pilates be Beneficial for Addressing my Injury? Pilates can be a fantastic addition to your exercise routine when trying to avoid activities such as running and jumping while you heal from an injury. Pilates also has a strong emphasis on strengthening muscles that are commonly weak, resulting in improper movement biomechanics and muscle compensation as a result. For example, Pilates exercises often target strengthening deep core muscles, glute muscles, and shoulder blade stabilization muscles. In fact, you might find your physiotherapist has prescribed exercises targeted towards strengthening these muscles in your rehabilitation program already! If you are interested in adding Pilates to your weekly workout routine, sign up for our 6-week Pilates strengthening class, beginning January 13th 2024. This course will be run by Eden Graham, a physiotherapist who has always been passionate about the impact of an active and balanced lifestyle, most recently taking the Equinox Pilates Mat Certificate Course to incorporate Pilates into her physiotherapy practice. This 6-week course of Pialtes strengthening classes may be eligible for coverage under your extended health benefits, pending an initial assessment is completed prior to January 13 th 2024 and the Pilates classes can be incorporated into your rehabilitation treatment plan. Eden Graham Registered Orthopaedic & Vestibular Physiotherapist, Pilates Certified ​​Eden completed her Master of Science in Physical Therapy at the University of Toronto and Honours Bachelor of Science in Kinesiology at McMaster University. While at McMaster, she was able to gain extensive experience in exercise prescription through working as a Strength and Conditioning Coach for the Men’s and Women’s Varsity Basketball Teams and a Personal Trainer at McMaster’s gym “The Pulse.” Eden has practiced in a variety of environments including outpatient orthopaedics, complex continuing care, post-acute care rehabilitation, and general internal medicine. She has completed post-graduate courses in Manual Therapy, Acupuncture, Assessment and Treatment of the Lymphatic System, and Vestibular Rehabilitation. She is truly passionate about helping people, with a treatment style that includes soft tissue release, joint mobilizations, acupuncture, and a strong emphasis on exercise programming. Eden has always been passionate about the impact of an active and balanced lifestyle on someone’s psychological and physical well-being! In her spare time, she loves to stay active by going to F45 or Barry’s Bootcamp classes, lifting weights, running, spinning, and dancing! She also loves to cook and bake, and always strives to find “healthier versions” of more indulgent recipes. --- title: "What is Baby Flat Head and How Can it be Treated?" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/plagiocephaly" markdown_url: "https://www.bodycotoronto.com/llms/blog/plagiocephaly" lastmod: "2018-03-13T15:14:00.000Z" --- Baby Flat Head (Positional Plagiocephaly) What is it? During the first few months of life, a newborn’s skull is soft and flexible. Positional plagiocephaly is a flattened spot on the skull that can occur if your baby looks to one side more than the other. The constant pressure on one side of the head can cause a flattened spot that worsens over time as the baby more easily rests on the flat spot. It is important to note that plagiocephaly has not been shown to affect brain development, but can alter the shape and look of your baby’s face and head. Why does it happen? When a baby lies on his/her back, the head turns to one side because the neck muscles are weak. Sometimes, the baby develops a head turning preference, where he/she will always turn their head to either the right or the left. This causes a flat spot on one side of the head. If this continues, the baby can develop a torticollis, which is a tightening/shortening of the neck muscle on the opposite side of the head turning. Premature babies have an increased chance of getting a flat spot since their bones are softer. How can I prevent my child from developing a flat head/what should I do if my child already has a flat spot? The most important thing you can do to prevent or improve your child’s flat spot is tummy time. Placing your child on their tummy while they are awake and supervised is very important in developing neck, shoulder and back muscles. It also helps your child keep their head in the middle and off the back of their head. Try tummy time several times per day, aiming for at least 30 minutes total per day. You can place a rolled tower underneath their shoulder to keep their elbows in line with the shoulders if the baby has a difficult time lifting their head. Alternate side-lying is also a good play position for your baby. If you notice your child already has a flat spot on the back of their head, you can follow the suggestions below to help improve it: Limit time in the car seat: car seats and swings may cause your baby to always rest on one side of their head. Avoid letting your baby sleep in a car seat inside the house. Carrying positions: avoid positions that allow your baby to rest on one side of his/her head constantly. For example, if you bottle feed your baby, make sure to switch the arm that holds the bottle daily so your baby is forced to turn it’s head to both sides equally. Wearing an infant carrier on your body supports the baby in an upright position and takes weight off the back of the head Position of toys: alternate the placement of your baby’s toys and interests to that your baby turns their head equally to both sides to play Change the head of the bed everyday: your baby likes to look at interesting things, such as a mobile or when the parent comes in the room. Change where your baby’s head lies every night so that they practice turning to both sides to look towards their interests. Babies should be put on their back to sleep. *If the flattening persists or if you notice that your baby’s head is tilting to one side, make an appointment to see your doctor – your baby may need to be referred to physiotherapy for an assessment and other suggestions* Sandra Ghaly , Pelvic Floor & Paediatric Physiotherapist Sandra graduated from Dalhousie University with a Masters degree in Physiotherapy after completing her Bachelor of Kinesiology degree with honours from McMaster University. She has worked with a variety of clientele but has developed a true passion in working with both the paediatric and women’s health populations. Sandra has extensive experience assessing and treating a variety of paediatric conditions and most recently has become certified as a pelvic health physiotherapist. She also has additional training in acupuncture and kinesiotaping. Sandra finds great value in guiding each individual through a tailored rehabilitation program to optimize their function and quality of life. In her free time, Sandra enjoys yoga, pilates, traveling and spending time with family and friends. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Get One Step Ahead of Plantar Fascia Pain" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/plantar-fascia-pain" markdown_url: "https://www.bodycotoronto.com/llms/blog/plantar-fascia-pain" lastmod: "2019-01-09T23:36:00.000Z" --- Plantar fasciitis is an all-too-common pathology that orthopaedic physiotherapists assess and treat regularly. This condition has a variety of causes that include, but are not limited too: Biomechanical issues such as over-pronation or a ‘flat foot’, restricted ankle and toe dorsiflexion (bringing your toes towards you), and tension in the achilles tendon (1,2) Repetitive strain (over-use and/or training errors) (1,2) Poor footwear (1,2) Weight gain (1,2) Despite its prevalence in society and our awareness of the causative factors, it can be tricky to treat. Anecdotally, I most commonly see two groups of people presenting with this injury: People starting a new running program or runners who significantly increased their weekly running mileage abruptly People that have had it for ‘years’ with no history of repetitive strain or trauma. These people often saw benefit initially through the prescription of a foot orthotic but are now experiencing the same or worse pain and are now unable to walk in their home without supportive footwear. Luckily, ‘group 1’ will more often than not see benefit from physiotherapy intervention which includes a combination of activity modification, home exercises for lower extremity strengthening, and manual therapy. Unfortunately ‘group 2’ is not so lucky and as a result must commit to a longer road to recovery. Who is to blame for this? I’ll tell you who, your healthcare providers! Your physiotherapist, or chiropractor, or family doctor, or pedorthist, or orthotist… or whoever sent you down the one-way road to the passive treatment known as foot orthotics. Now don’t get me wrong, foot orthotics can be helpful, but knowing what we know (see the above causes of this type of pain) leads me to believe that we probably mis-educated our client or were unable to identify an important contributing factor to their foot pain. I don’t want to paint all healthcare providers with the same brush, but this DOES happen out there. For the record, recent evidence suggests orthotics may benefit people with plantar fasciitis pain in the short-term (less than one year) and NOT the long-term (3), so don’t throw them out yet. So why does the pain progress this way? It is probably multi-factorial (again, see the above causes of this type of foot pain), but one problem I commonly see which has also been identified in the literature is foot muscle weakness (2). The following is definitely more of an opinion than proven fact, but I think that long-term use of orthotics for plantar fascia pain contributes to reduced foot muscle strength in exchange for increased passive reliance on the orthotic. The longer you use it, the weaker your foot muscles get (basically they get lazy), until all of a sudden you wake up one day in running shoes because you can’t bare to walk anywhere without those cushiony pillows supporting your feet. So what can we do about it? Let’s maybe try exercise this time around! To date, a number of studies have evaluated the effect of exercise on foot muscle strength which is implicated in plantar-fascia pain and over-pronation (…which is a cause of plantar-fascia pain) (2,4,5,6). As you may suspect, the results of these studies show either improvements in foot strength (…weird, right) or reduced plantar fasciitis pain through the use of specific foot exercises. One study in particular was also able to identify weakness in toe flexor strength in participants with a two month history of plantar fasciitis pain (2). One of the important takeaways from this research is not only the results, but also the protocols. Exercises were implemented for a minimum of 8 weeks in the study that measured the change in plantar fasciitis pain with exercise (4). So what does all of this mean? It means your feet are probably weak, and you need to complete the exercises regularly because immediate changes may not occur. What do the exercises look like? Here are two beginner foot strengthening exercises that may help to soothe your sole: The ‘short foot’ exercise: [https://www.youtube.com/watch?v=iy1Qxt2mnsE](https://www.youtube.com/watch?v=iy1Qxt2mnsE) The ‘towel toe curl’ exercise: [https://www.youtube.com/watch?v=ORaq6ls9EXA](https://www.youtube.com/watch?v=ORaq6ls9EXA) Interestingly, a recent study came out that has shown that walking in minimalist shoes results in similar changes to foot muscle strength as compared to specific foot strengthening exercises (6). Care must be taken as to how long you walk in this style of shoe each day, but this may be an option for some people that find the above exercises difficult. Finally, remember that we have discussed only one contributing factor to plantar fasciitis pain, and that not every person with plantar fasciitis pain is the same or responds to the same treatment. If you have concerns regarding your foot pain, coming in for a detailed biomechanical assessment will bring you one step closer to being pain-free and avoiding future injury. Highlighting and resolving biomechanical and strength deficits is something that can’t be done by reading this blog, so please use our expertise appropriately. References Krivickas, LS. Anatomical Factors Associated with Overuse Sports Injuries. Sports Med. 1997; 24(2): 132-146 Allen, RH, and Gross, MT. Toe Flexors Strength and Passive Extension Range of Motion of the First Metatarsophalangeal Joint in Individuals With Plantar Fasciitis. J. of Ortho. & Sports Physical Therapy. 2003; 33(8): 468-478 League, AC. Current Concepts Review: Plantar Fasciitis. Foot Ankle Int. 2008; 29: 358-366 Kamonseki, DH, Goncalves, GA, Yi, LC, and Lombard, L. Effect of stretching with and without muscle strengthening exercises for the foot and hip in patients with plantar fasciitis: A randomized controlled single-blind clinical trial. Manual Therapy. 2016; 23: 76-82. Jung, DY, Kim, MH, Koh, EK, Kwon, OY, Cynn, HS, and Lee, WH. A comparison in the muscle activity of the abductor hallucis and the medial longitudinal arch angle during toe curl and short foot exercises. Physical Therapy in Sport. 2011; 12: 30-35 Ridge, ST, Olsen, MT, Bruening, DA, Jurgensmeier, K, Griffin, D, Davis, IS, and Johnson, W. Walking in Minimalist Shoes Is Effective for Strengthening Foot Muscles. Medicine & Science in Sports & Exercise. Published ahead of print. Jordan Fortuna, Physiotherapist Jordan is a graduate of the University of Toronto Physiotherapy program and has since been practicing in orthopaedic settings. He has developed an interest in sports physiotherapy through his many years as an athlete, participating in baseball, golf, snowboarding, and more recently rock-climbing, cycling, and strength training. He has worked with a variety of clientele including athletes from disciplines such as competitive dancing, running, rock-climbing, and mixed-martial arts, as well as non-athletes of a wide age range and ability. Regardless of activity level, he is dedicated to improving mobility, optimizing function, and strengthening to help achieve your goals through the use of an individualized exercise prescription and manual therapy. He also has additional training in acupuncture and sports taping. Jordan is available for appointment on Tuesday, Thursdays and every other Saturday. You can book your appointment with him [here](https://bodyco.janeapp.com/#/staff_member/10). If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "What Does Your Poop Say About You?" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/poop-health" markdown_url: "https://www.bodycotoronto.com/llms/blog/poop-health" lastmod: "2019-03-09T22:12:00.000Z" --- I’m my house, with two small children, poop is a regular topic of discussion. Poop jokes, poopy diapers, conversations about how frequently each child pooped. Needless to say we are not shy about discussing our poop. However, if that is not your reality (and lucky you) you may not be paying close attention to a vital marker of health. Your bowel movements can tell you a lot about what is going on in your body but most people don’t pay much attention or know what to expect as normal. What is normal? This can be tricky because generally it differs for everyone. A normal frequency might be anything from two to three bowel movements a day to one every two to three days. In general though, a normal bowel movement is well-formed, passes easily without pain and is neither loose or cracked. If your unsure if your bowel is normal, taking a peek inside the toilet bowl can be helpful. In clinic we use the Bristol Stool chart (1) to help identify healthy or problematic stool. If you are using this as a reference, number 4 is your ideal poop. What contributes to poor poop? Again this is highly individual, but some things to consider if you are either constipated or have loose stool include: Adequate Hydration Pelvic Floor Muscle Tone Dietary Habits Gut Health Digestive Health How Can We Help Get You Regular? Digestion and constipation are things we discuss frequently as pelvic therapists. Retaining stool, or chronic constipation, can stretch out your rectum and make it exceedingly difficult to empty your bowels. Loose stool or irritable bowel may indicate an underlying condition. Both can contribute to pelvic floor dysfunction. So what do we recommend to our clients? Hydration Adequate water intake is essential to good digestion.(2) Take a look at the colour of your urine, if it is dark or has a strange odour, it might be an indication you are dehydrated. Try to hydrate throughout the day so that your urine is a light straw colour or almost clear. A bladder diary can help measure if you are taking in adequate fluids. It is important to remember that drinks such as coffee, caffeinated tea or alcoholic beverages don’t count because they act as a diuretic eliminating water from your body. Fibre With more and more hype around low carbohydrate diets, more of our clients are showing signs of constipation. Why? Often they have cut out fruit, a great source of both water and dietary fibre. We often have clients fill out a fibre diary to determine if they are getting enough fibre from their food. When this is not the case, a fibre supplement can be very helpful in restoring proper stool consistency. (3) Gut Health This is a whole blog on it’s own, but more and more research on health is being devoted to establishing healthy gut flora. Essentially we want to make sure our gut has enough healthy bacteria to assist in digestion, maintain good immunity and properly absorb the nutrients in our food. Several things can affect your gut flora including antibiotic use, oral contraceptives and even the bacteria we were exposed to at birth. A high quality (read: not the drug store brands) probiotic can be an important step in balancing the bacteria in your gut. (4) But beware, not every probiotic is a good choice depending on your individual symptoms. Ask your health practitioner to help you choose a probiotic that best meets your specific needs. Pelvic Floor Tone In many cases, digestion can be fine, but your pelvic floor can be the issue. If you are someone with high tone in the muscles of your pelvic floor, you may not be relaxing enough to pass stool freely. This can contribute to constipation and hemorrhoids. This culprit requires an internal exam with your local pelvic physiotherapist but can be easily resolved with stretching, relaxation techniques and breathing. Sorry folks, this also means sitting your butt down on public toilets. The hover we all do for hygienic reasons clenches your pelvic floor muscles making it more challenging to poop Toilet Posture Is this really a thing? You bet. It may surprise you to know that we were never meant to sit on a toilet. Toilets are a modern convenience that actually increase the angle of our rectum making it more difficult to pass stool. To pass your poop more freely, you are going to want to squat more like our ancestral caveman relatives. To achieve this in a modern-day bathroom, raise your feet onto a footstool to decrease the angle. Commercial products like the Squatty Potty are great but a good old Ikea step stool will also do the trick. In a pinch (pun intended), lay a waste basket on it’s side and use it as a step stool. Move Exercise and daily movement is a great way to keep you regular. The movement helps to encourage digestive peristalsis, the movement of your food through your intestines, and keep you regular. Movement in the bathroom can also help. Instead of straining try some gentle twisting in combination with breathing to relax the muscles and encourage passage of stool. If your bowels continue to be an issue after trying the above suggestions, it might be time to visit your healthcare provider. We have lots of techniques that encourage healthy toileting. These may include pelvic floor treatments, abdominal massage, nutritional and supplement review, acupuncture and others. Don’t let this become a persistent problem! Poop or get off the pot….and give us a call today. References: Lewis SJ, Heaton KW (1997) Stool form scale as a useful guide to intestinal transit time. Scandinavian Journal of Gastroenterology 32: 920–4 Chung BS, Parekh U, Sellin JH (1999) Effect of increased fluid intake on stool output in normal healthy volunteers. J Clin Gasterenterol 28: 29-31. Kamarul Zaman M, Chin KF, Rai V & Majid HA (2015) Fibre and prebiotic supplementation in enteral nutrition: A systematic review and meta-analysis. World J Gasterentol 17: 5372-81. Dimidi E, Cox C, Scott SM & Whelan K (2018) Probiotic use is common in constipation, but only a minority of general and specialist doctors recommend them and consider there to be an evidence base. Nutrition 61: 157-163. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Post Holiday Clean Up Salad" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/post-holiday-clean-up-salad" markdown_url: "https://www.bodycotoronto.com/llms/blog/post-holiday-clean-up-salad" lastmod: "2016-10-13T15:53:00.000Z" --- This salad is a favourite in our house post holidays. It lets us use up our leftovers without the guilt of repeating a heavy holiday meal. It is substantial enough to be a stand alone dinner but will keep for a few days for an easy lunch. 2 cups diced white turkey meat 2 apples diced 1 handful unsweetened dried cranberries 1 handful of chopped walnuts 5 stalks of organic celery diced Green onions to taste 1 head organic romaine chopped Dressing: 2 tablespoons mayonnaise (I like Neal Brother’s organic / free range truffle mayo) 1 tablespoon dijon mustard Toss and enjoy. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Post-Partum Exercise: 6 things You Can Do in the First 6-Weeks" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/post-partum-exercise-the-first-6-weeks" markdown_url: "https://www.bodycotoronto.com/llms/blog/post-partum-exercise-the-first-6-weeks" lastmod: "2019-11-18T01:29:00.000Z" --- So you’ve had, or are about to have a baby – congratulations! The first few weeks post-partum are an exciting time to bond with your baby, focus on recovering and see your body start to make some exciting changes. Getting back to exercise is on your mind but you may have read or heard that you should avoid all exercise for at least 6-weeks after a vaginal birth and 8-weeks after a C-section. This can be both confusing and frustrating. Many post-postpartum parents wonder what is considered safe exercise? Is there anything you CAN do within those first few weeks? Lucky for you, there is lots you can do to start strengthening your muscles and getting your body moving. But first, let’s talk about some risks of getting back into vigorous exercise too quickly after birth. How your Body Changes After Pregnancy You may experience physical issues, such as back pain or a leaky bladder after birth and labour. The organs and ligaments in your pelvic floor may be weak after labour, especially if your baby was large or you pushed for a long time. Vigorous exercise may exacerbate these issues if they are not assessed and treated properly. Lifting weights too soon and without proper form may increase your risk of a pelvic organ prolapse and urinary leakage. Moreover, you may continue to release the hormone Relaxin for about 6-months post-partum. Relaxin contributes to loosening of the ligaments around your joints. This may lead to serious injuries if your exercise routine involves a lot of impact and movement of the joints. Diastasis recti or abdominal separation is a common side-effect of pregnancy and labour. It is important to avoid core exercises, such as planks and crunches, which may contribute to the separation and delay the healing. So what CAN you do? Below is a list of 6 exercises you can do in your first 6-weeks post partum. 1- Breathing exercises: Believe it or not, your diaphragm is one of your most important core muscles! This means that before starting to strengthen your core and pelvic floor, it is crucial to activate and strengthen your diaphragm. This will, in turn, help you better activate those lower muscles. Diaphragmatic breathing for 5-minutes a day has been shown to improve cognition, lower stress and boost your energy – all important changes when caring for a baby! 2- Walking: Walking is both safe and effective for post-postpartum parents, as long as you don’t have pain or bleeding. Building up to a 30-minute walk/day can help your body ease back into more intense exercise, such as running, cycling or weight-lifting. Pushing the stroller can act as a light weight. Walking is also a great way to get out of the house and connect with other parents, which in turn can have a positive effect on your mental health. 3- Pelvic floor exercises: This is a good time to start to gently practice your kegels, but stop if there is any pain associate with them. If you saw a pelvic floor physiotherapist during pregnancy, continue to practice the exercises that were given to you then. Start on your back and progress to sitting and standing as you feel more comfortable. 4- Stretching: Keeping your muscles stretched and lengthened is going to help you when you eventually start exercising regularly. Muscle tightness can contribute to pain and injury. Try to start every morning with a quick 3-5 minute stretch of your whole body. 5- Swimming: Swimming is both gentle on the joints and allows light strengthening of the muscles. Make sure you have stopped bleeding before heading into the pool. Focus on gentle water aerobics or walking against the resistance and avoid swimming laps just yet. 6- Stay hydrated and rest up! I know, this is not really considered an “exercise”, but you can “exercise” your habits of drinking lots of fluids and taking it easy, especially if you’re breastfeeding. Remember, this is your time to naturally recover and appreciate all the gentle changes happening to your body. Be good to it and don’t rush into anything that feels uncomfortable. At about the 5-6 week mark, consider visiting a pelvic floor physiotherapist. At your initial appointment, a pelvic physiotherapist can check your pelvic floor strength, the degree of your diastasis recti and help you develop a personalized program to get back into full exercise. If you’ve had a C-section, this is also a great time to learn massage techniques for quick recovery. References DAVENPORT, M. H., GIROUX, I., SOPPER, M. M., & MOTTOLA, M. F. (2011). Postpartum Exercise Regardless of Intensity Improves Chronic Disease Risk Factors. Medicine & Science in Sports & Exercise, 43(6), 951–958. Exercise During Pregnancy and the Postpartum Period*. Clinical Obstetrics and Gynecology, (2003). 46(2), 496–499. “Safe return to exercise after pregnancy” Pregnancy Birth and Baby, https://www.pregnancybirthbaby.org.au/safe-return-to-exercise-after-pregnancy Flashenberg, Debra. “Week 40: Postpartum Exercise.” Parents, https://www.parents.com/pregnancy/my-body/postpartum/postpartum-exercise/ If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Everything Worthwhile Takes Time" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/postpartum-weight-loss" markdown_url: "https://www.bodycotoronto.com/llms/blog/postpartum-weight-loss" lastmod: "2017-06-06T16:24:00.000Z" --- This morning when I woke up, this picture from two years ago was in my newsfeed. I got so excited because I remember the exact feeling I had when I saw this picture for the first time. We were going my husband’s colleague’s wedding and I had rented this beautiful designer gown and literally squealed with joy when I saw the size on the tag. I had been working out really hard and eating well since having my daughter and this was the first time I saw an image of myself and felt genuinely happy with how I looked. I actually remember my eyes welling up with tears from the pride of feeling all those days of hard work had finally paid off. So today, less than three months after having my son, and not exactly thrilled at the prospects my closet held as I got ready for a meeting, I again got really excited again seeing this picture because I knew I was on my way to that feeling again. I quickly did the mental math in my head. My daughter was born in late December and this was early June, so it would have taken me about 6 and a half months to get to this point. Wait a second……that is not a 6 month old I am holding in my arms, it is a toddler. OH SNAP. THAT IS NOT 6 MONTHS POST….IT IS 18 MONTHS POST!!!!! All of a sudden my stomach sank and my eyes welled up for another reason. I’ve never been too concerned with the concept of skinny. I do however love the feeling of fit. I am a self described fitness addict and I adore seeing the results of hard work. I loathe not feeling like myself in my own skin. However in this world of silver bullets and instant gratification it is easy to forget that the real game changers are persistence and time. I’ve seen it a million times over in my practice when patients give up on their sessions because they don’t feel they are getting anywhere. I know from experience and often tell them it takes 14 to 16 weeks to see change. That change may not be monumental change either. It might be a small change or a change only noticeable to those who know you well. The point is, the photo this morning gave me my own reality check. This is achievable but it is going to take time. Beating myself up about it won’t make me feel better and it won’t speed up the process. With that in mind I stripped down to my underwear and took another photo. A before photo. Then I went downstairs, made a spinach and strawberry protein shake, grabbed my running shoes and headed out the door. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Practical Tips for Managing Anxiety During Self-Isolation" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/practical-tips-for-managing-anxiety-during-self-isolation" markdown_url: "https://www.bodycotoronto.com/llms/blog/practical-tips-for-managing-anxiety-during-self-isolation" lastmod: "2020-03-31T23:10:00.000Z" --- The past few weeks have been some of the most stressful and unusual days many of us have ever lived through. For those who have suffered from anxiety in the past, you may have noticed a heightening of symptoms; others may be feeling this way for the first time. I want to share some practical tips you can incorporate into your routine from home that will support your mental health and help you get through these exceptional times! Keep your blood sugar stable. Drops in blood sugar cause a surge in our stress hormones and can worsen anxiety. Have 3 well-proportioned meals a day with 1-2 servings of healthy fat, a palm-sized piece of protein (20-25g), and lots of bright and colourful vegetables! Avoid simple sugars that can cause sugar spikes and drops. Move your body. Exercise burns stress hormones and floods your body with endorphins making it one of the most effective ways to support your mental health. Gyms and studios across Toronto and the entire country are offering virtual classes, including our own Lauren Finkelstein who is offering online Essentrics classes, you can find the schedule here! Other options to try: Yoga With Adriene on Youtube Power Yoga Canada is offering classes on Instagram and Facebook live 5 times daily! Misfit Studios is also offering classes on Instagram live at 8AM and 7PM Prioritize sleep. Sleep is the time when your body and mind get to repair and restore. When you don’t get enough sleep the connection between your prefrontal cortex (reasoning, logic) and your amygdala (fight or flight response) is weakened and your response to stress is heightened. With more time at home, many are noticing a spike in their coffee and alcohol consumption. Unfortunately, both of these can impact the quality and quantity of your sleep! Coffee can take up to 12 hours to fully metabolize and blocks something known as adenosine, which is essential to get proper sleep. Cut out that afternoon coffee and avoid any caffeine in the 12 hours before you head to bed. Alcohol helps us fall into the early stages of sleep but degrades the most restorative REM sleep. This is why you may get a full 8 hours but still not feel rested after drinking too much. If you are struggling with anxiety, I suggest reducing your alcohol intake. Meditate. Now is the perfect time to experiment with meditation. Deep breathing activates the parasympathetic part of our nervous system, also known as the ‘rest and digest’ portion. Even 10-15 minutes daily can make an impact on your mood. If you are new to meditation, try out the calm app or a simple breathing exercise tool like this. Social Media/News Detox. Staying informed is important, but getting inundated with the same information from 5 different sources can add to feelings of overwhelm. Limit your news intake to 1 time daily and take a social media ‘detox’ for 2-3 days to clear your mind. Natural Medicine There are several supplements and botanical medicines that can be supportive of the lifestyle recommendations listed above to help reduce feelings of overwhelm and anxiety. The majority of them work on the GABAnergic system, supporting a calm central nervous system. Dr. Kelly Clinning, ND Dr. Kelly Clinning is a licensed and registered Naturopathic Doctor (ND) with a passion for research and evidence-based care. Her clinical focus is in treating women’s health with a particular concentration on reproductive health, PCOS, endometriosis and thyroid health. Her goal is to help women connect with their bodies, understand their remarkable physiology, and maintain sustainable balance in their health and life. Dr. Kelly has her naturopathic prescribing license and incorporates natural desiccated thyroid (NDT) and bio-identical hormone treatment into her practice. She also uses nutrition, botanical medicine, acupuncture, and clinical supplementation. After graduating from Western University with a Bachelor of Science and an Honours specialization in Kinesiology, she completed a Doctor of Naturopathy (ND) degree from the Canadian College of Naturopathic Medicine in Toronto. She is a member of the Ontario Association of Naturopathic Doctors, the Canadian Association of Naturopathic Doctors, and the Endocrinology Association of Naturopathic Physicians and is in good standing with the College of Naturopaths of Ontario. If you would like to book an assessment or work with Dr. Clinning directly, you can book an in-person or online appointment [here](https://bodyco.janeapp.com/#/staff_member/34). If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Practitioner Spotlight: Meet our Osteopathic Candidate Leah Henderson" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/practitioner-spotlight-meet-our-osteopathic-candidate-leah-henderson" markdown_url: "https://www.bodycotoronto.com/llms/blog/practitioner-spotlight-meet-our-osteopathic-candidate-leah-henderson" lastmod: "2017-03-03T17:56:00.000Z" --- Many of our clients have come to learn and love the benefits of osteopathy. This is not at all surprising when you meet our osteopathic candidate Leah Henderson. She is passionate about her role in helping clients of all ages and perfectly compliments the services of our other experienced team members. The question I get most often though when referring to Leah or fielding questions about her practice is “what the heck is osteopathy?”. To this day I don’t think I explain the profession nearly as well as Leah does herself so please meet Leah and get her take on this fantastic service. Meet Leah Henderson Registered Kinesiologist / Osteopathy Candidate Leah is a registered kinesiologist and fourth year Osteopathy Candidate. She a natural medicine practitioner and believes the body has a tremendous ability to heal itself. She uses her manual practice to help patients restore tissue mobility, position and vitality. She is a graduate of McMaster University’s kinesiology program and former varsity soccer athlete who is focused not only on short term health but also on long term recovery. She understands that people play an active role in their recovery and recognizes the benefits of both aerobic and resistance training. She has a keen interest in cranial health due to her many concussions received through sport. However, with her second degree in Gerontology she also understands the aging population. In her spare time you can find Leah spending time with friends, enjoying the outdoors or being active. She loves, to run, climb, cycle, ski or play any sport! She is a certified spin instructor and challenge course practitioner and she is committed to healthy active living! What is Osteopathy? Osteopathy is a natural medicine and manual practice which which aims to restore function in your body by treating the root cause of your symptoms. Osteopathic practitioners use position, mobility and vitality to restore healthy functioning in the body. Osteopathic treatment is hands on and uses your symptoms to guide treatment by locating areas in the body which have caused your symptoms. Osteopathic practitioners use a wide variety of techniques including but not limited to: soft tissue work, mobilization techniques, visceral techniques and cranial sacral techniques. What can Osteopathy do for you? Osteopathic practitioners treat people of all ages from newborns to older adults. Please see the list below for some examples of conditions and problems we can treat. Musculoskeletal Pain Back pain Shoulder pain Knee pain Neck pain Sciatica TMJ & jaw pain Sports injuries Cranial Problems Chronic headaches Migraines Concussions Tinnitus Respiratory Illness Recovery from pneumonia & bronchitis Chronic sinusitis Frequent colds Asthma Pleurisy Digestive Problems Irritable Bowel Syndrome Bloating Indigestion Acid reflux Constipation & diarrhea Incontinence Children’s Health Latching & sucking difficulties Birth trauma Colic Sleep difficulties Women’s Health Pregnancy support Menstrual pain C-section & epidural scars Pelvic floor strengthening Leah is available Monday to Friday. Appointments are available for online booking or booking by phone at (416) 572-0479. Please note that while Leah finishes the thesis component of her degree, her services are billed in a supervisory capacity through physiotherapy benefits. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Pre-Season Prep: 6 Golf Drills to Get You ‘Below Par’" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/pre-season-prep-6-golf-drills-to-get-you-below-par" markdown_url: "https://www.bodycotoronto.com/llms/blog/pre-season-prep-6-golf-drills-to-get-you-below-par" lastmod: "2026-10-01T18:01:23.801Z" --- Though the winter may seem endless and unforgiving right about now, let us take it as an opportunity to physically prepare for the upcoming golf season… though really the tips here would benefit other sports such as tennis, hockey and beer league softball. Golf is a skill sport and skills require practice, so don’t neglect this early in the season. The focus of today however will be on the foundational strength, mobility and aerobic conditioning required for the sport. Although it may not present as much of a strength or aerobic challenge, preparing your body for the golf season is as important as making that birdie putt on the 18th hole. Pre-season preparation allows you to build-up tolerance to the movements required for golf, build strength BEYOND the needs of the sport, and maximize your aerobic conditioning to reduce the development of fatigue when you play. Though you may not think it to be a considerable factor, your golf swing will DEFINITELY change when you are fatigued, so don’t ignore the treadmill, stationary bike, or stairs. With that in mind, check out these 6 drills to get kick off your pre-season golf program: Thoracic clock stretch (MOBILITY): this exercise targets your upper and mid-back rotation potential while trying to restrict your lower back rotation. Rotation is needed in the back swing and follow-through, so completing this on both sides is a great idea. Try to complete 2 sets of 15 repetitions per side. I have also previously referenced this mobility exercising with regards to improving your golf drive distance and power if this interests you (https://bodycotoronto.com/golf-and-back-pain/). [https://www.youtube.com/watch?v=11814p3Kazk](https://www.youtube.com/watch?v=11814p3Kazk) Hip 90/90 Sit (MOBILITY): This exercise targets your hip rotation and posture control. Hip rotation has been shown to be a key factor in the downswing in professional golfers (1), so why not tap into its potential yourself? The example provided may be quite difficult if you have never attempted this, so to start you can keep your hands on the floor behind you and move your legs back and forth as the video demonstrates. Progress by being taller through the torso which results in decreased reliance on your hands for support and an increased challenge on your posture and hip mobility. Complete 2 sets of 15 as well. [https://www.youtube.com/watch?v=dMsXx_Qqpj0](https://www.youtube.com/watch?v=dMsXx_Qqpj0) Pallof press with rotation (STRENGTH and MOVEMENT CONTROL): This exercise was also featured in a previous blog (https://bodycotoronto.com/golf-and-back-pain/). this strengthening exercise is designed to help strengthen the core as you dissociate trunk from pelvic rotation. So try your best to twist with your upper body/torso WITHOUT letting your pelvis and hips rotate with you. 3 sets of 15 repetitions per day would be a good goal, using a resistance that feels challenging over the last 3-5 repetitions of each set. To create a greater challenge you can tie the resistance band at mid-shaft of a golf club. Assume a swing stance at quarter backswing and complete a similar twisting motion between quarter back-swing and quarter follow-through. [https://www.youtube.com/watch?v=zoYwuVw3kkQ](https://www.youtube.com/watch?v=zoYwuVw3kkQ) The “T-Plank” (CORE and SHOULDER STRENGTH): Though you may not find yourself in a plank position on the golf course, this exercise will further challenge your core strength, your control of body rotation, and some much needed shoulder stabilization. Though a lot of golfers out there are concerned with lower back pain, shoulder injuries such as rotator cuff tears and instability have also been seen due to the repetitive nature of the sport (2). This exercise can be quite difficult (‘Link 1’), so proceed with caution. Build up to 3 sets of 8-10 for 5 second holds on each side. A more friendly version can be found in ‘Link 2’ (the classic side plank off of the knees). Link 1: [https://www.youtube.com/watch?v=o3Wo-WXBQgU](https://www.youtube.com/watch?v=o3Wo-WXBQgU) Link 2: [https://www.youtube.com/watch?v=sTS0IAJiWJk](https://www.youtube.com/watch?v=sTS0IAJiWJk) Single leg romanian deadlift (HIP STRENGTH and BALANCE): I’m a bit biased with this exercise as I basically think it is beneficial for mostly anyone that can pull it off successfully. It requires not only hip strength and balance but also a fair deal of coordination and core control/strength. The single leg variation may be more application to your lead leg but do yourself a favour and balance out your hip strength by completing it on boths sides. Grab a weight in your hands if the body weight version appears too easy. Go for endurance by aiming to complete 3 sets of 12-15 repetitions. [https://www.youtube.com/watch?v=WAMBVWe65Qo](https://www.youtube.com/watch?v=WAMBVWe65Qo) Aerobic training: Yes I know, it’s golf. But even if you are riding around in a cart all day you still need to get out, walk, and occasionally go up and down small hills by foot. Don’t underestimate the overall value that aerobic training will provide to your daily activities and your golf game. If you can walk further without fatigue, I think it is safe to assume that your golf swing will MORE LIKELY remain consistent throughout the entire round (think about what your tired, weak legs could do to your drive power…). If you don’t feel like walking at the same pace for an hour or more, and you have been cleared by your doctor to exercise at a higher intensity, try one or more of the following: Access to a bike or treadmill?: Try interval training where you increase the work intensity for a brief period (30-60 seconds) followed by a recovery period at a lower intensity (60-120 seconds). Try 5 repetitions of this and build up to 10 repetitions as tolerated. Alternative treadmill option: Walk on an incline to mimic hills. You can also structure this workout similar to the interval workout noted above. Prefer to walk outdoors?: Why not do intervals outside by walking faster to increase your work rate and slower for your recovery. Though the above is not an exhaustive list of how you can prepare for the upcoming golf season, hopefully it is a step in the right direction for those itching to get on the course. That being said, if you have concerns regarding your swing, injury, or pains affecting your golf game or exercise, coming in for a detailed biomechanical assessment will bring you one step closer to avoiding injury and improving your bodies tolerance of the sport. Highlighting and resolving biomechanical and strength deficits is something that can’t be done by reading this blog, so please use our expertise appropriately. Thanks for reading! Jordan Fortuna, Physiotherapist Jordan is a graduate of the University of Toronto Physiotherapy program and has since been practicing in orthopaedic settings. He has developed an interest in sports physiotherapy through his many years as an athlete, participating in baseball, golf, snowboarding, and more recently rock-climbing, cycling, and strength training. He has worked with a variety of clientele including athletes from disciplines such as competitive dancing, running, rock-climbing, and mixed-martial arts, as well as non-athletes of a wide age range and ability. Regardless of activity level, he is dedicated to improving mobility, optimizing function, and strengthening to help achieve your goals through the use of an individualized exercise prescription and manual therapy. He also has additional training in acupuncture and sports taping. Jordan is available for appointment on Tuesday, Thursdays and every other Saturday. You can book your appointment with him [here](https://bodyco.janeapp.com/#/staff_member/10). If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Pregnancy Core Strength: The Secret to a Healthier, More Comfortable Pregnancy (and Faster Recovery!)" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/pregnancy-core-strength" markdown_url: "https://www.bodycotoronto.com/llms/blog/pregnancy-core-strength" lastmod: "2025-12-04T12:26:33.000Z" --- ## Why Engaging Your Core During Pregnancy is a Game-Changer Pregnancy transforms your body in incredible ways—but it also brings new challenges. As your baby grows, your center of gravity shifts, posture changes, and abdominal muscles stretch. The secret weapon for supporting your body through every trimester? Proper core engagement . ### 1. Stabilize and Support Your Changing Body Your abdominal muscles and spine work overtime as your bump expands. A strong, engaged core stabilizes your pelvis and lower back, reducing discomfort and helping you move with confidence. ### 2. Reduce Back and Pelvic Pain Hormonal changes and shifting posture can cause lower back and pelvic pain. Activating your deep core muscles (like the transversus abdominis) provides internal support to your spine and pelvis, helping to ease these common pregnancy aches. ### 3. Prevent Diastasis Recti (Abdominal Separation) Proper core engagement helps manage intra-abdominal pressure, which may reduce the degree of abdominal separation and support better postpartum function and appearance. ### 4. Prepare for a Smoother Labour & Delivery A well-trained core supports effective breathing and pushing during labour. Connecting your breath with your pelvic floor and deep abdominals gives you more control when it matters most. ### 5. Speed Up Postpartum Recovery Reconnecting with your deep core early postpartum helps restore stability, posture, and strength—reducing the risk of lingering back pain or pelvic floor dysfunction. ## How to Engage Your Core Safely During Pregnancy ### Step 1: Master Diaphragmatic Breathing - Sit or lie comfortably, one hand on your chest and one on your belly - Inhale through your nose, letting your belly and ribs expand - Exhale slowly through your mouth, feeling your ribs and belly gently draw in ### Step 2: Activate Your Deep Core Muscles - Inhale to relax - As you exhale, gently draw your lower belly in (like hugging your baby with your core) - Imagine lifting your baby slightly, as if your core forms a hammock - Hold for a few seconds, keeping your upper body and glutes relaxed, then release ### Step 3: Use Core Engagement in Everyday Movements - Practice gentle activation when: - Rolling out of bed - Lifting objects - Standing up - Walking or exercising Every pregnancy is unique. If you’re unsure about core activation or experience pain, pelvic heaviness, or leakage, [consult a pelvic physiotherapist](https://bodyco.janeapp.com/#/discipline/3/treatment/75) for personalized guidance. Ready to feel stronger and more confident during pregnancy? Book a [prenatal core assessment](https://bodyco.janeapp.com/#/discipline/3/treatment/75) or join our [prenatal fitness classes](/prenatal-fitness/prenatal-fitness) at Body Co Health & Wellness, Toronto’s trusted clinic for moms-to-be. ## Meet Nicole Nicole is a dedicated and compassionate physiotherapist with a passion for lifelong learning and a deep curiosity of the human body. With a commitment to continuous education, Nicole stays at the forefront of the latest advancements in physiotherapy, ensuring that her clients receive the most effective and evidence-based care. She has a clinical focus that includes orthopaedic, pelvic and pediatric conditions. Nicole creates a supportive atmosphere where clients feel heard. Whether guiding expectant mothers through the challenges of pregnancy, aiding in postpartum recovery, getting clients back to running or working with pediatric clients, she tailors her treatments to meet the unique needs of each individual. Nicole is not just a healthcare provider; she is a partner in her clients' journeys to improved health and well-being, combining her knowledge, compassion, and diverse skill set to make a positive impact. --- title: "Exercise During Pregnancy: The Facts" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/pregnancy-exercise" markdown_url: "https://www.bodycotoronto.com/llms/blog/pregnancy-exercise" lastmod: "2018-11-30T16:04:00.000Z" --- As an Osteopathic Manual Practitioner (thesis writer), I value the active participation of each patient in their overall health and well-being. To reap the full benefits of manual therapy and maintain its effects, exercise as homework is essential. My appreciation for movement and the incorporation of it in my clinical practice, comes from my active upbringing. Prior to my schooling in Osteopathy, I trained extensively as a ballet, jazz and modern dancer, played competitive ice hockey (fun fact) and obtained a Bachelor of Science in Kinesiology at McMaster University. When I am not at Body Co. treating, I am teaching functional movement, to strengthen and condition the body. When I began teaching dance and yoga in 2011, I did not anticipate that eight years later I would primarily be instructing people during pregnancy or immediate postpartum. I can recall the uncertainty I experienced the first time I had a pregnant student attend one of my yoga classes. I felt a heightened sense of responsibility and I was hesitant about any risk associated with certain exercises or yoga postures. Even with the abundance of exercise based training I obtained, there was a general lack of knowledge surrounding exercise during pregnancy. Although it is not often addressed, there remains a stigma which suggests that pregnancy is a fragile condition and it is projected that one should take extra cautionary care when exercising. When I speak with friends or clients who just discovered they are pregnant, this perception holds true. They often express some degree of concern regarding the safety of exercise during pregnancy and are hesitant to continue exercising. This is in large part, due to the fact that the recommendations, up to this fall have been very unclear. This September, the Canadian guidelines for physical activity during pregnancy were finally updated. Prior to this recent publication, the last time the guidelines were published was in 2003, over fifteen years ago! Davenport, Ruchat, Mottola, Davies, Poitras, Gray, & Barakat (2018) conducted an extensive review of the research published to date, and generated evidence-based recommendations regarding exercise throughout pregnancy. These guidelines were approved by the Society of Obstetricians and Gynaecologist of Canada (SOGC) and approved by the Canadian Society of Exercise Physiology (CSEP). The purpose of this blog is to dissect the most current recommendations for exercise during pregnancy. With the hopes of making physical activity more approachable and appealing during pregnancy. The specific recommendations are as follows: In the absence of contraindications, all women are strongly suggested to participate in prenatal physical activity. Based on the recent review of literature, physical activity during pregnancy is not at all associated with miscarriage, stillbirth, preterm/prelabour rupture of membranes, neonatal hypoglycaemia, low birth weight, birth defects, induction of labour or birth complications. So, much of the anxiety surrounding exertion during pregnancy is unwarranted. In fact, adhering to the newest physical activity guidelines has been associated with fewer newborn complications, decreased risk of gestational hypertension and diabetes, fewer emergency caesarean sections, instrumental delivery, urinary incontinence, depression, and lumbopelvic pain. During pregnancy, women should accumulate at least 150 minutes of moderate to intense physical activity a week There is little to zero research that demonstrates the effects of vigorous exercise on maternal-fetal health during pregnancy. However, moderate activity is recommended throughout pregnancy. Intensity of exercise is calculated by working at a percentage of your maximal heart rate per minute. Your maximal heart rate is calculated by subtracting your age from 220 (ie. 220 – 30 = 190 beats/min). Exercising at 40-59% of your maximal heart rate, would be considered moderately intense physical activity. Another way to determine your level of exertion is the “talk test”, meaning if you cannot talk while exercising you should reduce your intensity of exercise. Physical activity should be completed at minimum 3 days a week, but physical activity each day is ideal Being more physically active, increasing frequency, duration or volume per week has demonstrated to have great maternal and fetal health benefits. There is a clear dose-response relationship between intensity of exercise and reducing ones odds of hypertension and depressive symptoms during pregnancy. Both aerobic and resistance training should be incorporated for maximal benefit Brisk walking, stationary hiking, swimming, jogging are okay to maintain during pregnancy. It is suggested to avoid sports or activities that increase ones risk of contact or falling, like horseback riding, ice hockey, downhill skiing and gymnastics. Pelvic Floor Muscle Training (PFMT) or Kegel exercises may be done on a daily basis to reduce the risk of urinary incontinence. Of course, it is best to see a Pelvic Floor Physiotherapist to learn the proper execution of the exercise first! Based on the literature, all women are strongly encouraged to be physically active throughout pregnancy, granted there are no severe contraindications to exercise, such as: ruptured membranes, pre-eclampsia, pre-mature labour, uncontrolled type 1 diabetes, intrauterine growth restriction and other pre-existing medical conditions. Some Additional Considerations: If you were relatively active prior to your pregnancy, there is no evidence to suggest that you must adapt or “slow down”. Rather it is recommended to maintain the same level of activity. If you are new to regular exercise, it is recommended to meet the guidelines gradually. Increasing the frequency, volume and duration progressively each week. The standard recommendation is 10% a week! Lightly discussed in the guidelines is Diastasis-Rectus Abdominus (DRA), which is the separation of the abdominal muscles that results from the stretching and expansion of the abdominal wall. The separation of the six-pack muscle occurs in about 70% of pregnant women during their third trimester. You can read more about DRA in my last blog. Exercise during any stage of life has many physical and mental benefits, pregnancy is no exception! It is best to understand what level of activity is appropriate during pregnancy, but, to think exercise during pregnancy is unsafe, is a misconception. Women, should not be concerned about maintaining a physically active lifestyle or starting to become physically active during their pregnancy. Overall, regular exercise during pregnancy has demonstrated to have preventative and therapeutic maternal-fetal effects. It was my intention to outline the facts about exercise during pregnancy, in the hopes of making it more approachable. I hope that this information has allowed you to feel more confident about being physically active during your own pregnancy, or to share some knowledge with a friend! Florence Bowen Florence was first introduced to alternative therapeutic modalities in her teens, as a dancer and competitive athlete. After high school, Florence furthered her dance training and obtained her Honors Bachelor of Science in Kinesiology from McMaster University. Teaming up with the artistic director of the McMaster University contemporary dance company, she developed introductory dance classes for children and teens across Hamilton. Inspired to further her teaching skill-set, she obtained her yoga teacher certification in Hatha yoga. Florence teaches across the city and combines her knowledge of human kinetics, dance, strength and conditioning, and yoga. Teaching movement to pre and postnatal women, and coaching as a birth doula, she gained a unique perspective into the supportive systems available to new and expecting mothers. Florence has an affinity for the holistic approach to women’s care. She is passionate about the assimilation of progressive knowledge to educate and empower women at any stage of life including: pre-conception, pregnancy and recovery after birth. Most recently, Florence completed her five years of study at the Canadian College of Osteopathy in Toronto. As a manual therapist, she believes in having her patients actively participate in their healing. She currently is working to complete her thesis which will examine how osteopathic treatment effects diastasis-recti abdominus in postnatal women. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Pregnancy-Related Pelvic Girdle Pain (PPGP) – Is it Normal?" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/pregnancy-pelvic-girdle-pain" markdown_url: "https://www.bodycotoronto.com/llms/blog/pregnancy-pelvic-girdle-pain" lastmod: "2019-05-12T17:46:00.000Z" --- This past weekend I had the opportunity to take a refresher course on the Pelvic Floor and Pregnancy, with a specific interest in Pelvic Girdle Pain (PGP). Pregnancy-related PGP is something that I see often in the clinic and I usually hear a similar story from my patients- “It’s taken me a while to come in because I thought/I was told that pelvic pain during pregnancy is normal.” “Normal?”, I usually respond, “as in, something that you should just have to deal with, while simultaneously growing a baby, experiencing new feelings in your body AND preparing to be a mother?” This had me thinking – why is it considered normal? What puts someone more at risk of developing PGP during her pregnancy? And most importantly, how can we prevent/treat it? Let’s start with what exactly PGP is: according to the Royal College of Obstetricians and Gynaecologists, “PGP is pain in the front and/or the back of your pelvis that can also affect other areas such as the hips or thighs. It can affect the sacroiliac joints at the back and/or the symphysis pubis joint at the front.” (5) If you are someone that has or currently experienced PGP, you may find it difficult to preform daily tasks, such as, getting in and out of bed, walking, standing or sitting for long periods, going up/down stairs, standing up from a chair or bending over. To help you learn about some truths and myths about PGP, I’ve listed some common beliefs below – can you guess the correct answer? 1- About 45% of all pregnant women and 25% of all women postpartum suffer from pelvic girdle pain and/or low back pain – TRUE (7) 2- Relaxin (a hormone released during pregnancy) is one of the contributors of pelvic girdle/sacro-iliac joint pain – FALSE There is low evidence for the role of higher relaxin levels and its association with more pelvic joint laxity (6) 3- Widening of the symphysis pubis is abnormal and can contribute to PGP – FALSE Widening of the symphysis can be seen as normal physiology in pregnancy when it does not exceed 9.5mm (3) 4- Emotional distress (depression, anxiety, and stress) are strong predictors of ongoing disability in PGP – TRUE (1) 5- Fear of movement is highly correlated with increased pain and disability – TRUE (1) 6- During pregnancy, the sacroiliac joints (SIJ) move too much and can become displaced – FALSE Due to the anatomical makeup, displacements within the SIJ’s are unlikely to occur and no study utilizing a valid measurement instrument has identified position faults of the SIJ (4) 7- Most doctors perceive pregnancy related pelvic girdle pain (PPGP) as ‘normal’ or ‘expected during pregnancy’, where no treatment or additional care is needed – Unfortunately, TRUE (2) – help us change this message! As you can see, PPGP is common but NOT normal and is affected by a variety of factors. You may be still wondering why one may get PPGP, considering it’s not a “normal” part of pregnancy. That is where your physiotherapist plays a role. By taking a full body look at your posture, movement, environmental factors (e.g. if you sit for work or if you’re constantly lifting your toddler), biopsychosocial factors, breathing patterns, as well as what your pelvic floor muscles are doing, we can have a better idea of the root of the pain and create a treatment plan specific to you. It is important to reduce your pain as early as possible in your pregnancy to help prepare your body for the upcoming birth & labour and to reduce the chances of continued PGP post-partum. And if there was one thing I could teach my patients about PPGP, it is to NOT be fearful of the pain. Our body likes movement and avoiding it could add to the issues at hand, and worst of all, add to the pain. References 1- Bjelland, E., Stuge, B., Engdahl, B., & Eberhard-Gran, M. (2012). The effect of emotional distress on persistent pelvic girdle pain after delivery: a longitudinal population study. BJOG: An International Journal of Obstetrics & Gynaecology, 120(1), 32–40. 2- Fredriksen EH, Moland KM, Sundby J. “Listen to your body”. A qualitative text analysis of internet discussions related to pregnancy health and pelvic girdle pain in pregnancy. Patient Educ Couns. 2008;73(2):294–299. 3- Mens JMA, Pool-Goudzwaard A, Stam HJ. Mobility of the pelvic joints in pregnancy-related lumbopelvic pain: a systematic review. Obstet Gynecol Surv. 2009;64(3):200–208. 4- Sutton, C., Nono, L., Johnston, R. G., & Thomson, O. P. (2013). The effects of experience on the inter-reliability of osteopaths to detect changes in posterior superior iliac spine levels using a hidden heel wedge. Journal of Bodywork and Movement Therapies, 17(2), 143–150. 5- Symphysis pubis dysfunction: a practical approach to management’ published in The Obstetrician & Gynaecologist (2006;8:153–8) 6- Verstraete EH, Vanderstraeten G, Parewijck W. Pelvic Girdle Pain during or after Pregnancy: a review of recent evidence and a clinical care path proposal. Facts Views Vis Obgyn. 2013;5(1):33–43. 7- Wu, W. H., Meijer, O. G., Uegaki, K., Mens, J. M. A., van Dieën, J. H., Wuisman, P. I. J. M., & Östgaard, H. C. (2004). Pregnancy-related pelvic girdle pain (PPP), I: Terminology, clinical presentation, and prevalence. European Spine Journal, 13(7), 575–589. Sandra Ghaly , Pelvic Floor & Paediatric Physiotherapist Sandra graduated from Dalhousie University with a Masters degree in Physiotherapy after completing her Bachelor of Kinesiology degree with honours from McMaster University. She has worked with a variety of clientele but has developed a true passion in working with both the paediatric and women’s health populations. Sandra has extensive experience assessing and treating a variety of paediatric conditions and most recently has become certified as a pelvic health physiotherapist. She also has additional training in acupuncture and kinesiotaping. Sandra finds great value in guiding each individual through a tailored rehabilitation program to optimize their function and quality of life. In her free time, Sandra enjoys yoga, pilates, traveling and spending time with family and friends. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Why You Should Invest in Prenatal Massage to Support Pregnancy" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/prenatal-massage" markdown_url: "https://www.bodycotoronto.com/llms/blog/prenatal-massage" lastmod: "2018-04-13T15:05:00.000Z" --- Pregnancy is an astounding, miraculous event that is often a testament to a woman’s strength. It is also challenging, physically demanding and fatiguing. While a tremendous amount of care is given to health of the baby, it is also a critical time for moms-to-be to learn about the importance of self care. One of the best things I did during my second pregnancy was prenatal massage and not just when I felt I needed it but regularly to support the health of my body as it changed through each trimester. While my monthly regimen may not be feasible for everyone, I hope these five benefits will make you consider prenatal massage as an investment in a healthy pregnancy. Improved circulation and lymphatic drainage: For many women swollen joints, varicose veins and a general feeling of heaviness are symptoms of pregnancy. Massage can help reduce these symptoms by increasing resting blood flow and increasing lymph return. Decreased muscle and ligament tension: Carrying an extra 25 – 35 pounds (the recommended weight gain for healthy body mass index (BMI)) can put considerable strain on our muscles and ligaments. Combined with lax joints, this often causes muscle soreness and increased ligament tension. Massage helps to restore normal muscle tone and releases lactic acid for tight muscles. Positive effect on Stress, Anxiety and Depression: Healthcare studies have demonstrated a positive effect between massage and stress, anxiety and depression. Massage can contribute both physically and mentally to evoking a relaxation response in new mothers challenged by the stress of pregnancy as well decreasing levels of stress hormones in the blood stream. Improves Outcomes for Labour and Delivery: Maintaining good mobility and muscle strength can not only prepare you for labour and delivery, it can also contribute to better postnatal recovery. Massage can help labouring mothers maintain the flexibility required for birthing positions and can teach partners techniques to make delivery more comfortable. Benefits to the Baby: Aside from reducing stress hormones, maintaining good circulation and creating a healthy body for the mother, all of which have a positive impact on the baby, massage can also improve bonding between the baby and mother. Babies who are moving in the womb will often respond to touch with their own movement to create connection. Despite the known positive effects, not every patient is appropriate and it is important to know the cautions associated with prenatal massage. Make sure you visit a practitioner with training in women’s health and pregnancy techniques Your practitioner should be familiar with proper positioning and women beyond 16 weeks of pregnancy should avoid lying If your pregnancy is considered high risk or complicated, it is best to be cleared by your midwife or physician before having a massage Always choose a registered massage therapist and make sure you have completed a full health history Once you have welcomed your little one, massage can still play an important part in your recovery and your new journey into motherhood. Some types of massage you may want to consider postnatally may include: Breast Massage: This type of specialized massage can be helpful to lactating mothers who suffer from blocked ducts to prevent mastitis. It may also be useful for women who have difficulty with supply and helps to alleviate tight chest musculature associated with poor positioning from breastfeeding. Abdominal Massage: Labour and delivery can often leave tissues damaged, stretched and weak. Abdominal massage helps to reduce scar tissue, increases oxygen rich blood to healing tissue and improve swelling. Cesarean Scar Massage: Whenever an incision is made in the body, all the tissue involved tend to fuse together to form a scar. It is important that our muscles move independently of our skin and connective tissue so it is essential to break up the scar tissue with massage. This type of massage also contributes significantly to the overall appearance of the abdomen post surgery. Infant massage: Infant massage has been shown to help babies’ digestion and gas, improve sleep, decreases collick, restore normal muscle tone, ease growing pains and support neurological development through touch. Perhaps the most important benefit though is that it strengthens and baby parent bond. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Putting the Oh! in Probiotics" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/probiotics" markdown_url: "https://www.bodycotoronto.com/llms/blog/probiotics" lastmod: "2018-07-02T23:07:00.000Z" --- Did you know there are more cells in your body than stars in the universe? So hard to fathom right?! Even more crazy is that there are 10 x more bacteria in and on your body than all of your cells combined! Probiotics are the good bacteria that live in your body. They colonize your small and large intestine and determine the strength of your immune system. This ecosystem is so important to your health that without it you wouldn’t be alive. When it comes to probiotics we talk in billions! BILLIONS! There are over 100,000 billion (that’s one hundred thousand billion!) bacteria in your GI tract alone! What Are They Doing in There? 80% of your immunity comes from your gut! Your immunity is actually determined in the first few days of your birth. If you’re like me and were born via C section, you’re already starting off with a lowered diversity of probiotic health. Couple that with not being breastfed and it may not be hard to see why you feel like your immunity isn’t the best. Probiotics are also making sure your GI tract is functioning properly. They keep the bad bacteria in check. Having a balanced microbiome also helps keep you mentally and emotionally balanced as well. That’s right…it could be a bacterial imbalance that’s keeping you down. I bet you never considered that the health of your gut can affect how you feel emotionally! Pre and Probiotics Lately there has been a lot of talk about prebiotics. What exactly are prebiotics? Prebiotics are undigestible carbohydrates, like fibre, that “feed” the probiotics. There are two main types of prebiotics – GOS and FOS. GOS stands for Galacto-oligosaccharides and are found in fermented milk products like yogurt and kefir. FOS stands for Fructo-oligosaccharides, the most famous FOS is Inulin. Inulin is found in vegetables like garlic, onions, tomatoes and asparagus, fruit like bananas and grains like barley and rye. A lot of food and supplement companies have started adding prebiotics to their products because they realize how important it is to keep those good bacteria healthy. You’re On Antibiotics…Now What? I’m sure at some point in your life you have been on antibiotics to fight off an infection. Antibiotics are just that, bacterial killers. While antibiotics are necessary to help the body fight off infection quickly, they do a number on your digestive tract and the good bacteria that are living there. When taking antibiotics it is best to supplement with probiotics along side so your microbiome remains strong. Probiotics should not be taken at the exact same time as the antibiotics but rather a few hours apart. This ensures the antibiotics don’t kill the good bacteria in the probiotics. But You Eat Yogurt… I’m sure you’ve all heard that eating yogurt is a great way to get your probiotics. This is partially true. While yogurt does contain good bacteria these bacteria are considered “transient”. This means that if you eat yogurt every day you can experience the good effects of probiotics, but when you stop eating yogurt those benefits go away. This is because the good bacteria found in yogurt doesn’t actually help to recolonize your microbiome. “Transient” probiotics are just that, transient. How Long Do You Supplement for? I believe that most supplements are for short term use, in order to help bring your body back into balance. Probiotics are a different story though. If you weren’t born with certain strains, due to being a C section baby, or not being breast fed for very long, then lifetime supplementation may be required. Since your body didn’t have certain strains from the beginning those strains won’t colonize your gut and therefore act as transient probiotics, requiring constant supplementation. With Food or Without Food…That is the Question Always take your probiotics after a meal. For years there has been some debate on this. I side with one of the leading probiotic doctors and researches who says the best time to take them is with food. Refrigerator or Shelf Storage When it comes to storing your probiotics, always consult the label. Most probiotics require refrigeration. There are a few shelf stable probiotics out there, which are a much better choice for people who travel regularly or forget to take them because they’re in the fridge. One Last Thing Trying to figure out what probiotics you need isn’t as easy as it may seem. One of those little capsules can have upwards of 50 billion little bacteria in it. Most people only require about 10 – 25 billion probiotics a day to maintain a healthy microbiome. Certain diseases can require over 500 billion a day! When it comes to probiotics, too much of a good thing can also be detrimental to your health. I always suggest you consult a health care professional, like a nutritionist (nudge nudge) to ensure that your hard earned money is being put towards supplements that will get you feeling in tip top shape. Don’t cheap out on supplements. Drugstore and big box store brands, like those found at Walmart, are often packed full of fillers, so even though they are cheaper, you’re getting less of the actual supplement. Always buy supplements, especially probiotics, from reputable health stores. Need Help? Have you been feeling off lately? Do you feel like you need a helping hand to kickstart your health? Do you feel like you’re doing all the right things but you still aren’t seeing results? Do you have a cupboard full of supplements that you aren’t sure when to take or if you even need to be taking them? As a nutritionist I can give you diet and supplement recommendations to address any areas where you’re health may need a helping hand. There is a lot of misinformation out there. When it comes to your health, take the guess work out and book a consultation with me! Crystal McIntyre, Certified Holistic Nutritionist / Certified Iridologist Crystal believes that proper nutrition is an important factor in overall health. She uses a holistic approach to promote a balanced lifestyle based on the individual. Holistic health encompasses not only the body’s physical needs but also mental, emotional and spiritual needs as well. Crystal loves to travel and spends her spare time working on her art health blog, Artfully Healthy! If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "What is the Right Amount of Exercise for YOU!" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/realistic-exercise" markdown_url: "https://www.bodycotoronto.com/llms/blog/realistic-exercise" lastmod: "2020-03-02T00:22:00.000Z" --- I have been working with mothers and children for the better part of my career and there has always been one limiting factor to fully relating to my patients: I am not a mother nor do I have children. But I am passionate about my work and highly value exercise prescription, so if you’ve come to see me in the past couple of years, there is no doubt you’ve been sent home with 3-4 exercises to complete along with many other tips and suggestions. Something along the lines of: Pelvic floor contractions: 2 sets of 10 reps, twice daily Increase your water intake Go for a 30 minute walk, 3x weekly Increase your fiber intake Oh, and don’t forget to get 8 hours of sleep every night I would advise patients of mine to do their exercises when the baby naps (because you know, what else does a mom have to do during that time?) They would politely nod and smile at me. Until one day when one of the moms I work with said to me “when my baby naps, I hardly have time to take a shower, make something to eat and clean the mess in the house before he wakes up again.” Maybe I’m being overambitious with my exercise prescription, I thought. So I started to cut it down to the important stuff: Pelvic floor contractions: 2 sets of 10 reps, twice daily Increase your water intake Go for a 30 minute walk, 3x weekly Increase your fiber intake Oh, and don’t forget to get *6-7* hours of sleep every night Seemed to be going well … until I got pregnant. I am now in my seventh month of pregnancy, and, this is what MY day consists of: Wake up, take longer than normal to put my socks on, work a full day, come home and make a less-than-ideal “nutritious” dinner, shower, elevate my feet while MAYBE doing 3-4 kegels before I fall asleep again. … and I don’t even have the child yet. I’m a huge advocate of self-care and one of the reasons I give this amount of homework to my patients is because I am eager to get them in a place where they feel their best selves. But if there is one thing I’ve learned it’s that self-care that is prescribed to you is not always what’s ideal for YOU. I’ve also learned in the past 7-months is that parent-hood is busy. Instead of prescribing, I’ve started to ask questions about what’s important to YOU and what YOUR day-to-day activities consist of. I’ve learned that we are less likely to do our exercises when prescribed x sets of x reps, x times/day vs. finding a specific time in our day to do their exercises that works for us (ie, washing the dishes or when getting into bed at night). I’ve learned that new parents are usually left with only one hand to feed themselves and are often reaching for the easiest and most convenient thing in the fridge. Perhaps a referral to our nutritionist would be more appropriate than just suggesting to “increase your fiber intake”. I’ve learned that “sleep” is not always an option with pregnancy or a newborn. Instead of focusing on the number of hours of sleep, I’ve started to educate about quality sleep. Perhaps, a referral to our naturopath could help with that! And finally, I’ve learned that “self-care” during this busy and difficult time just means doing what YOU need to do to feel rested, prepared and healthy… whatever that means to YOU. I am excited to be a mother, but I am mostly excited to continue to become a more empathetic and relatable physiotherapist that can help ALL my patients, no matter their journey, find THEIR best self-care routine. Sandra Ghaly , Pelvic Floor & Paediatric Physiotherapist Sandra graduated from Dalhousie University with a Masters degree in Physiotherapy after completing her Bachelor of Kinesiology degree with honours from McMaster University. She has worked with a variety of clientele but has developed a true passion in working with both the paediatric and women’s health populations. Sandra has extensive experience assessing and treating a variety of paediatric conditions and most recently has become certified as a pelvic health physiotherapist. She also has additional training in acupuncture and kinesiotaping. Sandra finds great value in guiding each individual through a tailored rehabilitation program to optimize their function and quality of life. In her free time, Sandra enjoys yoga, pilates, traveling and spending time with family and friends. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Meet the Team: Heather Heaney, Registered Massage Therapist" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/registered-massage-therapist" markdown_url: "https://www.bodycotoronto.com/llms/blog/registered-massage-therapist" lastmod: "2019-05-26T17:33:00.000Z" --- One of our team members who has been with us the longest is our registered massage therapist, Heather Heaney. After being away for the last month, it seems like the perfect time to reintroduce this talented practitioner. A passionate advocate for women’s health, a dedicated mom and an animal lover, Heather brings a ton of experience to our team. Here is what she had to say when describing her journey as a massage therapy. 1. What led you to your particular field? I became a massage therapist when I was 25. I grew up watching my dad grow his massage therapy career from nothing to now being fully booked a month in advance. It wasn’t something I ever thought would interest me, but the more I thought about it the more it grew on me. As well I needed a career that would allow me to work around my son’s schedule. I took the Sutherland- Chan weekend Relaxation Massage class and found it was something I enjoyed. Following that, I enrolled in the two year Massage Therapy program. My journey of becoming a massage therapist was truly special to me. I was in school at the same time my son was in kindergarten. Each night we would sit at the kitchen table and do our homework together. He would ask me if I behaved at school, if I upset a teacher or classmate. He would want to know if I did well on a test or an exam. He thought it was so funny that we were going to school at the same time. It showed him that whether you are 5 or 25 you can always learn more in life and to never give up on yourself. 2. What are you passionate about in your work? My passion is women’s health. The more knowledge women have about their bodies the better informed decisions they will make. I believe that clients should actively participant in their recovery rather than relying on someone else to make all the decisions on their behalf. Being an active partner with your healthcare provider is the key. During my 15 years of being a massage therapist I have realized that many women are unaware of the therapies specific to female conditions and are surprised when I recommend a treatment that would address the issue presented. 3. How does your practice relate to how you live personally? While I was growing up my mother was the office manager of a holistic health centre and my father was a registered massage therapist. I would regularly receive treatment to help the aches and pains of my growing body from massage, to homeopathy to chiropractic treatments. It was and has always been a normal way of life for me and my family. 30 years ago it would have been called “alternative living” but now these therapies are highly sought after and now they are a normal part of life for many people. 4. When you are not at Body Co, you are most likely……..? Outside of work I am really passionate about fitness, nutrition and my dog. 3 years ago I became vegan. I am always looking up new things to cook/ bake, continuing to educate myself about the proper healthy balanced vegan diet. I also love to snuggle my sweet little dog Kiki. I am a proud mom of a soon to be 20 year old. 5. If you could impart one piece of wisdom to your clients, what would it be? My advice to people is to know your body, address its issues and it will serve you well in the years to come. Heather is available at Body Co on Monday afternoons and evenings as well as Wednesday mornings and is currently accepting new patient appointments. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Rehab Exercise of the Week – THE SQUAT" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/rehab-exercise-of-the-week-the-squat" markdown_url: "https://www.bodycotoronto.com/llms/blog/rehab-exercise-of-the-week-the-squat" lastmod: "2015-09-09T16:12:00.000Z" --- WORKOUT WEDNESDAY!!!!! I’m really excited to be able to present this weekly feature with the help of some of our amazing personal trainers at RPM Total Fitness. These‪ rehab‬ friendly exercises will help us target key ‬ in building critical ‪‎strength‬ and ‪stability‬ while demonstrating great form. Today Josh shows us one of my favorites, the . If you could only do one , this might be it. It engages major core and lower body stabilizers including the ‪‎glutes‬, ‪‎hamstrings‬ and ‪‎quads‬. Proper form encourages activation of the ‪‎vastus medialis‬ or inner quad to support the knee. TO DO A PROPER SQUAT 1. Do NOT allow your knees to track beyond your toes. Pretend you are sitting back in a chair. 2. Shift your weight into your heels. 3. Keep your chest and head upright as you get to the bottom of the squat. 4. Engage your core to stabilize the pelvis. 5. Keep your knees shoulder width apart and center your weight. If you are doing your squat correctly, body weight can be sufficient for beginners. If you are finding it challenging, place your back against a wall and slide up and down until you are ready for the free form version. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Relieve Period Pain Naturally" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/relieve-period-pain-naturally" markdown_url: "https://www.bodycotoronto.com/llms/blog/relieve-period-pain-naturally" lastmod: "2020-07-19T20:53:00.000Z" --- Experiencing cramping and pain with the menstrual cycle is incredibly common. So common, that many women have lived years and even decades with debilitating pain and have come to accept it as a monthly inevitability. 1 -2 days of very mild cramping at the onset of bleeding that does not require the use of painkillers is normal. Anything beyond this is a sign that there is an underlying cause driving the increased cramping and pain. There are two main causes of period pain; inflammation driven by excessive prostaglandin production and an imbalance between estrogen and progesterone. Both of these can be addressed through dietary and lifestyle changes, and in some cases additional support through supplementation. Below are 4 simple steps that I encourage all women experiencing period pain to start with. If you have incorporated these into your life and are still experiencing pain, you may need additional investigation and support. A chronic condition known as endometriosis may need to be considered if your period pain is resistant to treatment and worsening over time. There are also several nutrients, vitamins and botanical medicines that can be used in addition to the below strategies to provide relief if your pain does not resolve within 2-3 months after implementing. Top 4 strategies to reduce period pain, naturally Ditch sugar and dairy. Did you know that both sugar and cow’s dairy are inflammatory? Both can lead to increased prostaglandin release. Prostaglandins are inflammatory molecules your body produces around your period and are a major contributor to pain. Dairy can also increase histamine production and release, further worsening pain. Eliminate high sugar foods such as pop/soda, table sugar, juice, processed foods with sugar additives and cow’s dairy. Get your digestion moving. The detoxification of estrogen happens first through the liver and then the gut. If you don’t have frequent bowel movements, estrogen can get reabsorbed from the gut back into circulation leading to increased estrogen levels, which can worsen period pain. At a minimum, you should be having a bowel movement once a day. If you aren’t, incorporating more fibre into your diet, getting 2L of water daily, and using magnesium when needed can get you there! Move your body. During cramping the uterus muscle contracts decreasing oxygen and blood flow and worsening the pain experienced. Aerobic exercise has been found to reduce period pain by improving blood flow to and from the uterus and reducing the onset of prostaglandin accumulation. Exercise on the days you are actually experiencing cramping can also be helpful as it can lead to faster removal of the inflammatory prostaglandins from the uterus. Reduce Alcohol. Alcohol can also be a contributor to painful cramping. It can deplete B vitamins and impacts the liver’s ability to metabolize hormones, specifically estrogen. High estrogen levels can increase the thickness of the uterine lining leading to heavy and painful periods. Dr. Kelly Clinning, ND Dr. Kelly Clinning is a licensed and registered Naturopathic Doctor (ND) with a passion for research and evidence-based care. Her clinical focus is in treating women’s health with a particular concentration on reproductive health, PCOS, endometriosis and thyroid health. Her goal is to help women connect with their bodies, understand their remarkable physiology, and maintain sustainable balance in their health and life. Dr. Kelly has her naturopathic prescribing license and incorporates natural desiccated thyroid (NDT) and bio-identical hormone treatment into her practice. She also uses nutrition, botanical medicine, acupuncture, and clinical supplementation. After graduating from Western University with a Bachelor of Science and an Honours specialization in Kinesiology, she completed a Doctor of Naturopathy (ND) degree from the Canadian College of Naturopathic Medicine in Toronto. She is a member of the Ontario Association of Naturopathic Doctors, the Canadian Association of Naturopathic Doctors, and the Endocrinology Association of Naturopathic Physicians and is in good standing with the College of Naturopaths of Ontario. If you would like to book an assessment or work with Dr. Clinning directly, you can book an in-person or online appointment [here](https://bodyco.janeapp.com/#/staff_member/34). If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "You May Be Mentally and Financially Ready To Relaunch Your Career But Is Your Body Ready To Go Back To Work" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/return-to-work" markdown_url: "https://www.bodycotoronto.com/llms/blog/return-to-work" lastmod: "2019-01-25T23:28:00.000Z" --- Amid the anxiety of getting your child to daycare and the anticipation of jumping back into a career, there is one thing that often gets overlooked when women return back to work…themselves. While we may prepare for the mental load of going back to work, very few people plan (or train) for the physical load that comes with working an 8 hour day. On many occasions people come through our door because all of a sudden their bodies are feeling sore and run down. In some cases, return to work can cause setbacks in existing conditions and in worse case scenarios can actually lead to missed days from work. Probably worse for a new mom, many report fatigue which means when they finally get home to their kids, play time is strained or uncomfortable. When our friend Allison Venditti of Career Love asked if we would collaborate to let our postnatal clients know about her new Ready to Return – A Maternity Leave Course this February, we jumped at the chance to share some of our healthy return to work tips (and of course get you a discount on her course – code at the end of the blog). So while your minds and finances might be prepared for you to return to work – it is important to also remember your body. Here are a few tips that will make your return a more comfortable and happy experience: Know What You Are Getting Into Of course you know what is involved in your job but have you recently considered it’s physical demands? Perhaps you are at a desk most of the day with limited opportunities to move or maybe your job is physical and repetitive in nature. However you spend your working hours, I’m guessing it is pretty different that what made up your day on maternity leave. If there is a physical component, you may want to start practicing those types of movements at home to strengthen similar to the demands of what you will be doing all day. If you happen to be sedentary at work, you might want to come up with a routine that will get you out of your chair and allow opportunities for movement in your day. Yes, I am essentially asking you to train for your job but I promise the pay off for your body will be worth it. Set Yourself Up For Success Everyday I see a client who wants to work on their posture. Everyday I ask those clients what their desk set up is like at work. It is important to remember that no two bodies are shaped the same and therefore every desk setup should be individualized. In a perfect world, every company would do an ergonomic assessment and set your desk to your height and function specifically. Unfortunately most workplaces do not have the budget for individual assessments so you may have to DIY your desk setup. Here are my cheat notes for setting up your desk properly: Make sure when you are seated your feet are flat on the floor. If they aren’t, slide something like a telephone book (do they even make those any more?) underneath your feet. With your feet flat on the floor, both your knees and hip should be comfortably bent to 90 degrees in your chair. Your elbows should be bent to 90 degrees when resting on your chair’s arm rests leaving your hands at the height of your keyboard. Your screen should be 18 – 21 inches from your eyes and at eye level so you aren’t bending your neck up or down to properly see. Avoid setting your desk up so you are twisting to get to the things you most frequently use. If your desk setup involves more than one computer screen, make sure you have a chair that can swivel to face them directly instead of twisting to look at one or both. Keep everything you use often within arms reach. Where possible, use a desktop computer at your desk. If you have to use a laptop, raise the computer screen to eye level and get a second keyboard installed on a tray Other things you may want to consider in your office is a space to move, stretch or do a small flow midday. An investment in a standing desk can also be a great option as long as it is adjustable between sitting and standing. Standing all day can also have negative effects. Consider Your Footwear I used to work in a clinic where we got very dressed up. I would subway downtown and spend the day on my feet often wearing high heels. I was so comfortable in them that I joked I could probably run marathon in them. Now aside from everything I know about how bad high heels are for your posture, when I got pregnant my feet changed and I went to flats and have never gone back. Now you may be fancier than me but I would put some money on the fact that you likely didn’t spend your mat leave in your Louboutins. If your work requires a certain dress code, I might suggest investing in some shoes with some orthopedic support or keeping a pair of flats in your desk. If you are a commuter, think about a pair of running shoes for the ride or walk into work. Lastly, if you are at a desk for any portion of your day, you can tuck an Acuball or golf ball in a desk drawer and use it to roll out your feet while you are sitting. Have Strategies to Manage Your Stress Whether it is positive or negative, stress can certainly impact your body. Let’s face it, love your job or not, returning to a career can often be a stressful situation. Layer on stress about your kids or changing your routine and it might be wise to have a strategy in place to handle stress through your day. Activities such as yoga, Qi Gong and movement can help to reduce your stress. If your workplace has a wellness program consider taking part in a lunch time class. If that is not available to you, even leaving your desk for a walk outside can be helpful. No time? No problem. Close your office door and practice deep breathing or a mini meditation. Fitbit has a great “relax” setting that will guide you through a few minutes of centred deep breathing and apps like Calm and Headspace have short guided meditations that can set you back on the right track. Allow Your Body Time to Adjust You wouldn’t expect to do a new workout and not feel it the next day. Going back to work is no different. Changes in activities and postures for long periods of time are going to challenge your muscles in different ways. It wouldn’t be unusual to feel that in your body the next day. Before you get frustrated, know that it is totally normal. Spend a few more minutes stretching on the floor with your kids when you get home. Drink tons of water through your day. Take a hot bath with some Himalayan salts. All of those small actions will help to flush lactic acid from your system and reduce your discomfort. Do you still have questions about return to work? Career love has some amazing courses to help prepare you for a successful return to work. Use our code THANKS and get 20% off their upcoming February course. Good luck Mama. You’ve got this! *Please note that we are not sponsored by any of the brands mentioned in this post, we just happen to use them and love them. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Is Community the Medicine You’ve Been Missing?" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/run" markdown_url: "https://www.bodycotoronto.com/llms/blog/run" lastmod: "2019-03-20T18:39:00.000Z" --- It was ugly, dirty and it hurt but oh my, it was glorious. It was my first run of the Spring season. I used to run all winter, pre-kids, pre-business, pre-paranoia of slipping on icy sidewalks. Now I elect to do something inside, and let’s face it, warmer and safer, in the winter. That means come spring, I am starting fresh and it isn’t pretty. Despite the fact that I have remained active all winter, running is its own beast. It requires different muscles, difference stamina and often a different energy system. All of these require retraining when you have been off for any period of time. It is important that when you start back to an activity, regardless of whether it is new to you or you are a seasoned veteran, you take things slow and progressively. If the sun and spring air has been tempting you to lace up, consider these tips to make your first run of the season safe and successful: Go slow – Your first run of the season it not the ideal time to set a new personal best. Slow and steady is the name of the game. Don’t get fancy – You will often hear runners talk about hill and speed runs as part of their training but for the first run back I suggest you keep it simple. Choose a flat and easy route. Pace yourself – It is easy to get excited and go charging out of the gate. Your cardiovascular system is likely not ready for race pace. Pick a pace that is comfortable and allows you to talk to a running partner while you run. Don’t start where you left off – If you were running 10k at the end of your season, don’t assume that is your starting point. Choose an easy distance and work up slowly from there in increments of 10% per week. Make sure your footwear is up for the task – Running shoes have a life of about 500km or 6 months. If yours fall outside of these parameters, you may want to start off your season by treating yourself to a new pair. Hydrate – The weather may not have you sweating like the hot summer sun but it is still important to hydrate well to fuel your body and to help your muscles recover. Finish off with a stretch – Your muscles will likely need some post run love. Make sure you finish off with a good stretch focused on your whole body and holding each stretch for 30 seconds to a minute. Now get out there and enjoy that gorgeous weather! Happy running. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Running Hot? How to Exercise Safely in the Summer" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/running-hot-how-to-exercise-safely-in-the-summer" markdown_url: "https://www.bodycotoronto.com/llms/blog/running-hot-how-to-exercise-safely-in-the-summer" lastmod: "2016-06-28T16:06:00.000Z" --- And just like that it is summer! Steamy, sweaty, lemonade-sipping, watermelon-munching, patio-sitting, toe-in-lake-dipping, glorious summer. In Canada, where winter reigns mighty, summer is the most coveted of all the seasons. We wait for it, we dream of it, we celebrate it but before long we are left to only remember it. It is natural to want to make the most of the few shorts months when we revel in summer’s warmth. For many of us that means runs, hikes, bike rides, soccer and baseball in the park but enjoying these activities also means being sun and heat smart. Here are some of my top tips for staying safe while enjoying the summer sun. Hydrate, hydrate, hydrate!! Drink, drink and drink some more. Drink before you exercise, while you exercise and after you exercise. If you are unsure if you are drinking enough for your activity level, check the colour of your urine. Ideally you want your pee to be almost clear. Water should be your drink of choice but you may choose to use an electrolyte replacement for endurance activities or if you notice your skin is giving off salt as you sweat. Signs of dehydration include headache, light headed sensations, nausea, confusion, a lack of perspiration and dizziness. Here is my favourite recipe for an all natural electrolyte replacement drink: ½ cup fresh squeezed orange juice ¼ cup fresh squeezed lemon juice Filtered water Raw honey to taste 1/8 teaspoon unrefined salt (Himalayan or Sea salt) Blend together and enjoy post exercise! Protect your skin. Never leave home without proper sunscreen. Just don’t do it! EVER! (Yes I am passionate about this one). This doesn’t just mean sunscreen but also appropriate clothing, hat and sunglasses. Your skin is your body’s largest organ. It is key in thermo-regulation which is crucial in keeping you safe when exercising in the heat. Your sunscreen should be at least 30 SPF, applied repeatedly through the day (especially if you are sweating or swimming) and used on cloudy or overcast days. Studies have shown that spray on sunscreens often don’t cover evenly and traditional lotion is a better choice. If my rant isn’t convincing enough, check out the award winning Dear 16 Year Old Me video from the David Cornfield Melanoma Foundation. Keep your gym membership Many of us are tempted to ditch the gym for the outdoors when the weather turns warm. Generally this is fine but there are some days that just are not appropriate for outdoor exercise. Use common sense and head indoors to the AC when heat waves hit. This is especially important if you are being active with either children or the elderly who cannot tolerate extreme temperatures. If you do choose to be active outside, be smart about your location and time of day. Early morning or evening are often cooler with less humidity to battle. Choose areas that offer shade such as a trail or park instead or areas that absorb or reflect heat such as an asphalt road. Be in style Dress for success in the heat. This is a case where what you wear really does matter. Pick clothes that are light and breathable while still offering protection from the sun. A light cotton is a great solution in the summer. Layers are also a wise idea if the weather is unpredictable. Choose something that wicks sweat away from your skin so you don’t catch a chill if you overheat or get caught in the rain. I lean towards lighter colours in the summer. A bright white doesn’t absorb the heat of the sun as much and makes me more visible if a run runs into the evening. We are so lucky in Canada to have four seasons that let us experience different sports and outdoor games 12 months of the year but hands down there is no time I would rather be outside than the summer. Have a wonderful, safe summer! Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Running Mistakes to Avoid" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/running-mistakes-to-avoid" markdown_url: "https://www.bodycotoronto.com/llms/blog/running-mistakes-to-avoid" lastmod: "2017-08-18T15:50:00.000Z" --- While August is often dominated with back to school excitement, there is another group of people giddy with anticipation for September……..runners! With the height of Fall race season being October, many runners start to prepare towards the end of August for upcoming races. Whether you are running your first race or are a veteran runner aiming for a personal best, you are probably building your distance, incorporating speed work and strengthening on hills. The return of race season is also high season for overuse injuries. Excited to hit the road, many runners go out too quickly, do too much and neglect the importance of a balanced workout regime. After years of treating disappointed runners who have had to forego a race or who did not achieve their goal because of injury, I noticed the following to be the main contributors to overuse injury in runners. Going out too quickly Whether it is distance, intensity or speed, your build should be gradual. Consider using the rule of 10%. If your longest run on week one of training is five kilometers (km), the next week’s long run should only be 10% more or 5.5 km. Your body needs time to adapt and progressing too quickly can add stress that your muscles and joints are not prepared to handle. Old running shoes One of the biggest draws for running is that you only need a pair of shoes but they should be good shoes. We suggest replacing your shoes every six months or 500 km, whichever comes first. That might seem like a high turnover but during that time the material that supports your foot and absorbs shock degrades. To get the most out of your shoes, make sure you are fit by someone who has been trained in shoe fitting that includes watching you walk and stand. Consider buying two pairs and rotating them if you intend to run on back to back days. Forgetting to stretch While it may be tempting to go straight from your run to the shower, 10 to 15 minutes spent stretching afterwards can help realign muscle fibres and promote recovery. Ideally you should do a warm up including dynamic stretching and follow your run with sustained static stretches held for a minimum of 30 seconds. Only running While it makes sense that you need to run as part of your training, many runners fail to include flexibility or strength training for fear it will make them slower or they think it is not sport specific. Engaging in cross training not only improves your running technique, it increases your power, speed and gives you the strength to conquer varied terrain. The other benefit of cross training is that it reduces the strain on your running specific muscles, decreases the amount of impact on your joints and overall helps to prevent injury. Running Loops or Unidirectional Tracks Running one way can be a serious disadvantage. If you run on the road, you might have realized that most city streets are sloped for drainage. If you run in a loop you put uneven forces through your legs if you continuously stay on one side of the road. To even things out, run the first half of your run in one direction and then turn around and run home following the exact same path. If you run on a track to train, it is also important to change directions. Always circling the track in one direction means that you consistently push off one the corners with one leg creating an imbalance not only through the lower legs but also the hips and low back. Most tracks will change their direction of use on different days of the week. Make sure you train equally in both directions to prevent injury. Not hydrating enough as the weather gets cooler People are generally quite good about hydrating in hot weather but sometimes feel it isn’t as necessary as temperatures drop. Regardless of temperature, good hydration is essential before, during and after your run. It helps to dissipate core heat and prevents spasms and cramps. Research suggests that for exercise under 3 hours water should be sufficient but you should consider something that helps with electrolyte replacement for longer workouts. A great test to know of you are hydrating enough is to observe the colour of your urine. If you have consumed enough fluid, your urine should be close to clear in colour. The only time it should be darker if you are properly hydrated is when you first wake up in the morning. Assuming it will get better on it’s own Pain is your body’s way of letting you know that something is wrong and shouldn’t be ignored. Delayed onset muscle soreness is a normal adaptation to an increase in training intensity, duration or frequency. It commonly last 48 to 72 hours and rates lower on a pain scale of 1 – 10. The nature of the pain should be dull and muscular in nature. If you experience more intense pain, pain that prevents you from sleeping, sharp, shooting or electric pain or something that generally just doesn’t feel right, don’t hesitate to get it checked out. Studies show improved recovery with early intervention but if you wait it out and potentially make it worse, you may compromise your running season. I actually advocate preventative treatments for all of our clients but especially our athletic clients. It is a great way to identify a problem before it becomes an injury and ultimately keeps your season on track and your money in your wallet. Happy running everyone. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "So You Want to be a Runner? Part 1" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/running-shoes-and-surfaces" markdown_url: "https://www.bodycotoronto.com/llms/blog/running-shoes-and-surfaces" lastmod: "2019-09-29T16:47:00.000Z" --- The air is fresh, September signals a reset and with the holiday season fast approaching, you have decided to take up running. I get it. It is hard to ignore the throngs of runners that hit the streets in the fall. At almost every turn there is a weekend fun run or race. I’ve been running for years. It used to be about maintaining a healthy weight but over the years it has become the place where I check in with myself, the time where I ponder heavy decisions and hatch great ideas and the self care space that lets me leave it all on the road. There is no prerequisite fitness level, minimal equipment and no set schedules. You can take it as far as you want, push as hard as you need or coast in the solitude your heart and mind crave. However, before you lace up and hit the streets there are a few things you should consider. Runners are prone to overuse injuries and are one of the highest injury populations we see in the clinic. To keep you safe while you get race ready or just burn off some steam on the road, we are launching our learn to run series. In today’s blog we discuss a few things to consider before you even leave the house; the shoes on your feet and where you are going to run. Shoes In a sport where there is really only one piece of equipment, it is important that you find the right fit. I want to be very clear that shoe quality and fit is not improved by cost. Furthermore, what works for your sister, best friend, colleague or mother likely won’t work for you. The architecture of your foot is unique which means the fit of your shoe needs to be specific to you. When purchasing your shoes, make sure you are fit by someone who is trained to watch you walk, understands the mechanics of the foot and has a background in running. Here’s a hint; that likely is not the case in big box stores. You will also want to be specific about your training goals. A shoe that might be used for a trail run could be a disaster if you are going for speed on the road. Most definitely the trainers or court show you have in your closet were not built for running and could cause injury when used incorrectly. Here are a few other golden rules when considering your footwear: Running shoes have a shelf life of 6 months or 500 km If you run on back to back days, you may want to alternate between two pairs of shoes to maximize shock absorbency Feet can swell on long runs, choose a show that fits well but is not too snug as to not compromise circulation If you wear orthotics or insoles, you will need to remove the insoles that come with your new shoes before inserting your orthotic Surface You probably haven’t thought much about the surfaces you walk on in the city but when it comes to running, surfaces have a big impact on the forces and stress you put through your body. Here are a few things you may want to consider when you choose your route. Sidewalk Avoiding the sidewalk can be pretty tough in the city. Traffic and lack of green space usually mean that at some point in your run you are ending up on the sidewalk. Cement is a pretty unforgiving surface that increases ground reaction force and impact on your joints. When planning your run, try to minimize your time on sidewalks or alternate this with another surface when planning your runs for the week. Asphalt Ok, I’ve just kicked you off the sidewalk so where do you go? Well on sleepy streets the road can be a good alternative. Asphalt is a much more forgiving surface than cement. One thing you may not have previously noticed though is that most of our city streets aren’t actually level and are slightly slanted to allow for drainage. That means your legs will experience difference forces because of the angle. One solution is to stop at the half-way mark and return along the exact same route by which you came so the opposite leg experiences the same stresses. If you choose this method, make sure you safely observe the flow of traffic and stay safe. Trail For many people trail is king. It can be the most challenging run but also the best surface. The forest floor provides the most cushioning but can be unpredictable with its host of tree roots, gravel and sharp turns. Ultimately these same hazards that make footing challenging also provide the best conditions for strengthening both your lower limbs and core. Be sure to keep your eyes a few feet ahead of you to anticipate roadblocks and slow your pace to accommodate for the terrain. Track If you want the ultimate in cushioning, try the track. Tracks can be a great alternative when you can’t find a trail and want to get off the road. They are staples at most local high schools and are easily accessible. There is one golden rule with track running however, you need to switch it up. Indoor tracks will often have a directional schedule so that you change your push off leg on alternate days as you round the continuous corners but you will likely have to take this upon yourself if you head outdoors. Stay tuned for our next instalment in our learn to run series when we discuss how to craft your learn to run program (and actually let you leave your house). Until then, happy running. Melanie Stevens Sutherland , Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer. Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery. If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, follow us on Facebook and Instagram. --- title: "Running with Ankle Instability: Causes and Management" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/running-with-ankle-instability" markdown_url: "https://www.bodycotoronto.com/llms/blog/running-with-ankle-instability" lastmod: "2024-10-31T14:43:18.000Z" --- As the weather cools down and the leaves are changing colours, we might feel more motivated to pull out our sneakers and go out for a run. But this motivation might quickly turn into frustration if aches and pains from previous injuries pop back up. A common area that can cause issues is the ankle. What happens in an ankle sprain? The ankle is supported by 3 ligaments on the lateral (outside) part of the ankle, and 4 ligaments on the medial (inside) part of the ankle. Additionally, muscles surrounding the joint also contribute to its stability. The most common type of ankle sprain occurs when the ankle rolls in, which causes overstretching and injury to the structures on the lateral side of the ankle. The acute pain, swelling, and loss of motion will likely resolve fairly quickly, however oftentimes there will be lasting instability or weakness that occurs, with studies reporting a high recurrence rate of ankle sprains of up to 70%. Ankle Instability Contributors of ankle instability can be grouped into mechanical and functional insufficiencies. Mechanical insufficiencies pertain to damage to the actual structures such as laxity of the ligaments, and changes to the joint surfaces. Functional insufficiencies include impairments in areas such as proprioception and strength. Proprioception refers to our body’s awareness of its own location, movement, and position. This is mediated by receptors called proprioceptors which are located in our muscles, tendons, and joints. When there is damage to the proprioceptors such as in an ankle sprain, it can affect our proprioception and subsequently our body’s ability to react if our ankle is put in a vulnerable position. This poses an issue particularly if we decide to walk or run on uneven ground such as trails or cobblestone paths. Strategies for managing ankle instability - Strengthening Exercises: Perform exercises that improve the strength and stability of the muscles surrounding the ankle, such as calf raises. - Stretching and Mobility Work: Tight muscles can pull on the ankle and lead to instability. Incorporate regular stretching, especially for the calves, Achilles, and foot muscles. - Balance Drills: Performing exercises that challenge your balance will help to improve proprioception as well as strengthen muscles that provide stability to the ankle. - Wear the Right Footwear: Invest in running shoes suited for the type of running you do. For example, if you run on trails, consider trail- specific shoes with better grip and ankle support. - Warm-Up Before Runs: Warm up your ankles and feet before hitting the road or trail with dynamic stretches or light jogging to wake up the muscles and improve blood flow. - Gradual Progression: Avoid sudden increases in intensity. A slow and steady progression allows your ankles to adapt to the increased demand of running. Conclusion Ankle instability is a frustrating experience but it doesn’t have to derail your entire running routine. Strengthening the ankle and progressing intensity gradually are key in managing this condition and getting your ankle as resilient as possible when running. If you are looking for more support, please feel free to reach out to us and we would be happy to assist you in creating a treatment plan to suit your unique needs. References Hubbard TJ, Kramer LC, Denegar CR, Hertel J. Contributing Factors to Chronic Ankle Instability. Foot & Ankle International. 2007;28(3):343-354. doi:10.3113/FAI.2007.0343 Mugno AT, Constant D. Recurrent Ankle Sprain. In: StatPearls. StatPearls Publishing, Treasure Island (FL); 2023. PMID: 32809454. ## Yuka Abe RESIDENT PHYSIOTHERAPIST Yuka is a Resident Physiotherapist who is passionate about health and wellness. She completed her Master of Science in Physiotherapy at Queen’s University, and her Honours Bachelor of Science in Kinesiology at McMaster University. Yuka’s interest in physiotherapy initially came about through her involvement in dance and athletics growing up. Experiencing the benefits of physiotherapy on a personal level led her to become interested in and eventually pursue a career in physiotherapy. As a healthcare provider, Yuka takes a client-led approach in order to create a space where clients feel comfortable, safe, and in charge of their health. By working together with her clients, Yuka aims to create realistic and achievable treatment plans to ultimately reach client specific goals. Yuka is currently accepting new clients on Wednesdays, Fridays and Saturdays. New and existing clients can book with Yuka [here](https://bodyco.janeapp.com/#/staff_member/66). --- Truncation notice: output reached v1 safety limits. See full discoverable index: https://www.bodycotoronto.com/llms.txt