When you take your first steps of the day, do you feel a stabbing pain in your heel? Or does your foot ache part way into a jog or run? That could be plantar fasciitis talking to you. Plantar fasciitis is the inflammation of the plantar fascia connective tissue (that big tendon on the bottom of your foot). It extends from your calcaneus bone (heel) to the phalanges (toes). This thick tissue is shaped like a bowstring that helps support the arch of the foot while also absorbing shock while walking. 

When the plantar fascia is put under too much tension and stress and repeatedly stretched, it can cause minuscule tears that result in painful inflammation. 

What causes Plantar Fasciitis?

Although there is no one clear cause for plantar fasciitis, a variety of risk factors can contribute to the onset of this painful condition and can happen to anyone. Plantar fasciitis is commonly seen in active and sedentary populations. So what gives?

If a person has a sedentary lifestyle in combination with being “overweight,” they are susceptible when the extra weight causes extra strain on plantar fascia while doing daily activities. Athletes on the other hand, may experience the same pain as a result from excessive running or being on their feet for prolonged periods of time. Of course people in between, that are mildly active and in the “appropriate” weight range for their height can also experience plantar fasciitis. Hurray.

Then there’s your foot’s biomechanics to consider. Individuals with flat feet / low arches (also called pes planus) and high arches (pes cavus), may play another major role in developing plantar fasciitis. Those with flat feet  often experience over pronation of the foot which can result in excessive strain of the plantar fascia, while pes cavus foot types cannot dissipate force evenly due to limited range of motion in the joints, which results in decreased flexibility in the calf muscles and Achilles tendon. 

What activities might cause plantar fasciitis? Should I avoid them?

Plantar fasciitis is quite common in runners, likely due to the accessibility of the activity amongst marathoners, weekend warriors and people just trying to get into it. It can also affect athletes whose sports require explosive power (i.e. gymnasts, basketball, tennis, dancers, etc.)

In runners, the loading force can be up to 200% of their body weight. With repetitive motion and increasing intensity during training, it can lead to overuse and result in pain and inflammation in the heel.

While avoiding the activity altogether to prevent getting plantar fasciitis isn’t recommended, we suggest starting any new activity slowly to allow your body’s joints, muscles and tendons to properly adapt over time. 

How to manage plantar fasciitis

Depending on how severe the condition is in each individual (please see your doctor to make sure your diagnosis is correct and the pain / discomfort actually is plantar fasciitis and not something else like a bone fracture etc), there are both conservative and radical approaches to treating plantar fasciitis:

Conservative therapies may include:

1. RICE method – Rest, Ice, Compression, Elevation. Although the focus is on Rest and Ice if you notice heat and swelling in the area.
2. Taking analgesics as prescribed like Advil (ibuprofen) or Tylenol (acetaminophen) to relieve pain caused by plantar fasciitis accompanied with sufficient rest 
3. A physical therapist can use modalities to help speed the body’s natural healing process. They may have you work with a kinesiologist and prescribe a series of exercises or stretches that can strengthen the lower leg muscles and lengthen the Achilles tendon (see below for exercises)
4. For those with pes planus foot types, foot orthotics can help to prevent overpronation of the foot, and help distribute forces more evenly

How can a kinesiologist help me with my plantar fasciitis?

Strengthening exercises are often recommended for muscles surrounding the ankle joint and supporting the foot, such as the tibialis anterior, tibialis posterior, and peroneal muscles, presumably to control pronation.

Again, depending on the root cause, if a client has pes cavus, the focus would be on stretching the calf to decrease muscle tightness. If someone has pes planus, focusing on strengthening the muscles in the arch of the foot take priority.

In both cases, since plantar fasciitis follows you around if you’re on your feet, and assuming you use your feet daily, we’d check that proper footwear or orthotics are a measure to support your foot while it heals. Not all people need to wear supportive footwear 24/7, especially if the issue can be corrected through exercise, stretches and time, however if you’re suffering from it now, and need to get your 8k run in tonight, no amount of stretching and strengthening this morning is going to help you during your run. Some individuals have been able to forgo use of orthotics and shoe insoles after time but this could depend on the root cause of the issue. Again, speak with your doctor about your options.

Exercises and stretches to help plantar fasciitis

1. Heel raises: Stand on an elevated surface (stairs or step bench will work) with the ball of your foot, and put a rolled towel underneath your big toe joint. This puts your foot into a “toes-up” flexed position. Your heel should be elevated. As this isn’t a balance exercise, hold on to a banister or a stable structure, such as a chair or wall, for balance. Begin the heel raise with the concentric contraction by raising up for 3 seconds, holding the contraction for 2 seconds at the top. Lowering the heel towards the ground slowly (take another 3 seconds) and holding the stretched position for 3 seconds. Repeat this exercise for 8 – 12 repetitions, 3 sets a day. Start with two feet if your plantar fasciitis is quite acute and tender, then progress to one leg as your strength and comfort increases.
2. Towel gathering: Seated on a chair with a towel laid flat in front of you, place your foot on top of the towel and using your toes, scrunch the towel towards you. Then, use your toes to push the towel away from you. To make this exercise more challenging, place a weighted object such as a soup can on the other end of the towel and repeat the exercise.
3. Foot / calf stretch: Seated on a chair, place a rolled towel around the ball of your foot, and hold both ends of the towel in your hands. Gently pull on the towel so your foot flexes and pull your toes towards you, while also ensuring that the knee is straight. Hold this stretch for 15-30 seconds. For individuals who have a bit more flexibility and may find this exercise too easy, the exercise can be modified by using your hand to grab on to your toes, instead of using the towel. Without bending the knee, slowly lean forward until you feel your calf stretching.

If you’re suffering from plantar fasciitis, hopefully one of the above strategies sounds familiar as something your doctor or physio recommended for you, and remember to stick to the recommended regime for best results. If you’ve tried them but aren’t seeing any improvement, we strongly suggest checking back in with your physio or GP to rule out any other issues such as a fracture. In some cases where strengthening and stretching exercises aren’t making a difference, they may also refer you to a podiatrist for specialized help. 

Co-Authored by Brian Lau

The post Help I think I have plantar fasciitis first appeared on Le Physique | Vancouver Personal Training.

The first 12 weeks of pregnancy is known as the first trimester. In this stage the multicellular zygote develops into an embryo that attaches to the uterine wall, growing rapidly into a fetus with bones, digestive organs, brain and a tiny beating heart. It’s important to dress appropriately for exercise to have proper ventilation to avoid over heating. Adequate amounts of water should be consumed to keep the body cool, joints lubricated and maintain proper functioning of muscles to reduce chance of falls.

Benefits of activity during pregnancy

Staying physically active can greatly benefit the mother and baby throughout and after pregnancy. It helps to prevent gestational diabetes, reduce swelling and pains. Exercise can mentally and physically relieve stress, anxiety and improve sleep at night. Maintaining a regular exercise routine can also help reduce the amount of fatigue experienced over the course of the pregnancy. Wang and Apgar mentions physically well-conditioned women have a stronger sense of well-being, shorter labor and fewer obstetric interventions (1998).

How much exercise is appropriate?

Individuals who were active prior to their pregnancy can continue to regularly exercise at a moderate intensity during this time frame at their typical frequency.

It’s always best to play it safe; consult your physician before starting any exercise program. With a trained professional and prenatal specialist to ensure exercises are being implemented safely. This is probably not the time to sign up for that Tough Mudder thing, people keep talking about!

3 exercises to include in your 1st trimester workout

Glute Bridges

Glute bridges can help strengthen the gluteal, lower back and hamstring muscles when done correctly. The glutes and lower back make up part of the “posterior chain” and are essential to keeping your body upright which should be worked throughout pregnancy.

• Lay on a mat with your heels an inch away from your glutes
• Place hands 45 degrees out and use them for stability throughout the exercise
• Lift the hips up until you form a parallel line with your thigh and upper body
• Hold this position and focus on contracting the glutes for 3 seconds
• Lower the hips in a controlled manner
• Repeat for 12-15 reps

Good Mornings

The “good morning” exercise is also a good maneuver for improving lower back health, which also targets the hamstring and glutes. These muscles are crucial in reducing lower back pain during pregnancy.

• Standing upright with feet shoulder width apart, place hands on your hips
• Begin to flex at the hip joint, keeping your spine straight and imagine your upper body is long, reaching forward until horizontal (think about making the number “7”)
• Legs should be straight, but knees are not locked – you will feel a stretch in your hamstring
• It’s normal to naturally shift your weight slightly back so you don’t feel like you’re going to fall forward
• Your body and arms should form a 90 degree angle with your legs
• Hold this position for a brief moment before extending your torso back upright
• Repeat for 12-15 reps

Side Plank

Side planks target your oblique muscles which are located in either side of your “6 pack”. They are responsible for most rotational movements, as well as core stabilization (anti-rotation) and can assist in daily life activities.

• Lay on a mat directly on your side
• Brace yourself with the bottom hand making sure the entire forearm stays in contact with the ground to better distribute the weight of your body
• Beginners: flex at the knees and bridge up to form a straight line plank from your knees to the top of your head.
• More advanced: keep legs straight and hips on top of each other
• Lift your hips off the ground until your legs and torso form a straight line from your feet to the top of your head
• Hold this position for 30 seconds before lowering yourself down slowly
• Switch sides and do the same on the other side
• Perform this exercise 3x each side

Tip: Legs can be staggered at the bottom to create a more stable positioning to make the exercise easier.

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 3 years and hopes to make the Canadian National Team in 2021. He hopes he can motivate others to accomplish their short and long term fitness goals.

The post 3 exercises for your 1st Trimester first appeared on Le Physique | Vancouver Personal Training.

Carpal Tunnel Syndrome (CTS) is caused by excessive pressure on the median nerve which runs on the palm side of the hand. The nerve passes through an area of the wrist called the carpal tunnel, which is a narrow passageway. When the carpal tunnel is inflamed, it is capable of compressing vessels and nerves passing through. The median nerve innervates the hand as well as the length of the arm, and causes stress to these areas when agitated or impinged.

Why is Carpal Tunnel Syndrome Bad for You?

CTS will limit activities of daily life and hinder participation in sports and leisure events such as cooking and doing house work. It is best to treat carpal tunnel early on at the onset of detection. Prolonging the time to receive treatment will only worsen the situation, and may lead to permanent nerve damage in the future. Numbness may cause loss of sensation in the fingertips, which has a direct correlation with weakness and may result in a loss of grip strength.

Risk Factors for Carpal Tunnel Syndrome

CTS is often caused by performing repetitive tasks such as typing, assembly work, or knitting work. The use of power tools that cause frequent exposure to vibrations also increases the risk of carpal tunnel. It is crucial to take adequate rest in between work to ease up consistent tension. Previous injury to the wrist or inflammation in the area can also lead to a greater possibility of getting CTS. In addition, females are more likely to experience carpal tunnel as opposed to men. This is due to the fact that women possess a smaller opening in the carpal tunnel, which can lead to a greater risk of compression in the vessels and nerves passing through. Click here to read more about risk factors for CTS.

Symptoms of Carpal Tunnel Syndrome

Symptoms of CTS typically do not occur instantly and rather over a duration of time. Once early signs (tingling, numbness in your hands and forearms) are detected, immediately limit movements causing stress to the area. Other symptoms include wrist pain, a burning sensation, and / or swelling. If you feel tingling, numbing or persistent soreness in your hand / forearm region, please consult your doctor or a medical professional to assess whether or not you may have CTS.

Methods to Prevent and Treat Carpal Tunnel Syndrome

Non-surgical Methods

If repeated motions are mandatory, try using alternative equipment such as a different sized keyboard or changing the height of your desk. If possible, try to avoid fully flexing or extending your wrist and maintain a neutral position (see photo above). If you are having trouble controlling this motion, a splint can be purchased to hold your wrist still and prevent further aggravation. A wrist splint can be beneficial while you sleep to prevent excess flexion and extension at the wrist joint. The primary objective is to keep your wrists straight and relaxed. For temporary relief, shaking out your hand for 5-10 seconds will suppress the pain.

Other helpful non-surgical treatments include icing the inflamed area 10-15 minutes at a time. This may reduce swelling and pain by reducing blood flow to the affected area. Additionally, non-steroidal anti-inflammatory drugs such as Advil can be taken to reduce inflammation to localized areas (such as the hands).

Surgical Treatments

Surgical methods to treat carpal tunnel is often used as a last resort. When non-surgical methods are not working or existing condition goes beyond repair, surgery is the only option. Carpal tunnel release can be performed to treat the injured area. More information can be found here.

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 3 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals

The post Do You Have Carpal Tunnel Syndrome? first appeared on Le Physique | Vancouver Personal Training.

Health Factors to Consider Before Running

The feeling of completing a half-marathon can be both exhilarating and nerve wracking. However, it is important to ensure that your body is able to sustain the impact of long-distance running before you begin training.

Some health conditions can impact your eligibility to run a half-marathon. For example, if you have a current injury, cardiac condition, pulmonary or lung condition such as asthma, diabetes, or are pregnant, we recommend checking in with your physician to see if it is safe for you to start training (Valentine, 1982). In any case, if you are unsure whether or not you can run a marathon, it is always safer to seek medical advice.

If you don’t have any present health conditions, or have been cleared to run a half-marathon, then you are ready to take the next step towards the finish line! Below are some tips before you head out the door for a run.

Tip 1: Running Gear

We have heard the importance of finding the right shoes to match the occasion. Running is no different, as your shoes can be a determining factor in reducing running injuries and helping you run more comfortably. When running for long distances, you want to find running shoes that are durable and protective, without sacrificing support and breathability. However, because each individual can differ in terms of the shape of their foot, and their running mechanics, here is an additional link that may provide more details into how to find shoes that work best for your foot.

It is also important to wear breathable clothes that allow you to move. Find clothing made of materials that wick away moisture – this helps pull the sweat away from your body and dry faster. An example would be choosing polyester over cotton fabrics. In addition, I recommend wearing thinner layers that you can easily take off if the weather conditions vary. It may be cold when you begin to run, but warm up as you run for a longer period of time. For your bottoms, shorts or leggings are both versatile. However, if you experience chafing between the legs, which can occur for runners who wear shorts, try wearing longer running shorts. Here are some other solutions to treat and prevent chafing in different areas of your body.

Tip 2: Tracking Your Progress

When we are able to track our progress during training, it can give us a better idea of whether or not we need to make changes in our training plans. Extra information, such as the distance that you run and your running pace (i.e. the amount of time it takes to complete a certain distance), can help create goals that you can work towards leading up to the day of the event. For example, if I wanted to run my half-marathon with a pace of 6.5 minutes per 1 km, I can gradually adjust the speed I run during each training session and work towards that goal.

You might be wondering: that sounds useful, but what would provide that information for me? When I first started training for my half-marathon, I tried to find something that would track my progress, and be simple to use. Since I carried my cell phone with me during my runs, I thought that it would be convenient for me to use an app that I could download onto my phone. Through asking other runners and searching on the internet, I found one called Strava. It is used by runners and cyclists of all levels and abilities.

Here are some features which I found extremely helpful on Strava:

• Free to download on your mobile device
• Can create and save your own running routes
• Tracks the total distance of each run
• Tracks and informs you of your running pace while you run (e.g. how many minutes it takes to complete 1 km or mile)
• Does not require WiFi/cellular data to track your data while you run
• Automatically pauses and starts tracking when you stop or run
• Social platform: ability to follow other members in the community, interact, and view their progress
• Access to your weekly progress: distance ran, leader boards, etc.

Other apps that offer similar features include Nike+ Running and MapMyRun. You can read more about what these apps offer, but in general, they are great tools to use for training, as you have access to an abundance of information and a timeline of your progress.

Tip 3: Safety

When we run, we usually talk about how to reduce running injuries, and focus on the physiological aspects of training. While these points are extremely important, something that does not often get brought up when running is safety. If you are like me, I prefer running outside versus on a treadmill. This adds some environmental factors to consider when training.

1. First, I recommend varying your running routes. The apps that I mentioned above are great for this, as most of them allow you to easily find or create your own running routes. It is also good to challenge your body in terms of the distance, and the elevation in which you run.
2. Additionally, try to wear bright and / or reflective clothing. Running outside means that you will likely pass through traffic lights and crosswalks. If you can make yourself easily noticeable, it can decrease the chances of something bad happening on the road.
3. Listening to music when you run can provide an extra boost of motivation to keep on trekking. However, if you decide to run during the night, I recommend turning the volume down, or pausing the music completely. I also suggest running on bigger streets with more traffic. This will enable you to be more aware of your surroundings, and ensure that you are safe when running.

Ready to begin training? Stay tuned for more tips on training schedules and running events around Vancouver.

References:

Valentine, A. S. (1982). The middle-aged marathon runner. The College of Family Physicians of Canada, 28(1), 941-945.

May Guan – Client Care Manager/Cardio Trainer

May developed her passion for fitness from participating in multiple sports at a young age – eventually finding her love for both playing and coaching volleyball. She is also an avid hiker and distance runner, and is always in search of a new challenge. May believes in fostering a fun, inclusive, and supportive environment where people can achieve their health-related goals.

The post Ready to Run a Half-Marathon? – Part 1: What to Prepare Before Training first appeared on Le Physique | Vancouver Personal Training.

January 2nd is National Personal Trainer Awareness Day, and it cannot come at a better time! New year, new you, new habits, and new goals, right? For fitness goals, a personal trainer is the best tool to achieve results in a healthy, fun, and long-term way. Personal trainers are not just glorified rep-counters, they offer something unexpected to clients who are serious about achieving their goals.

A Holistic Approach

Personal training is not simply about lifting weights and putting them back down. A good personal trainer will also train your mind when thinking about why you have your goals, how you can achieve them, and the things  that are holding you back. Health is not simply physical, it also has mental and social components that could play into why one feels ‘out of shape’ to begin with, or what stops someone from giving their full effort. Moving past barriers, whether physical or mental, is what will show the greatest results.

Motivation

Let’s be honest: motivation is at an all-time high every January! Sadly, by the time February comes around, most goals are forgotten or given up on. Seeing a personal trainer can keep your motivation to achieve your resolutions in a number of ways. Firstly: with training comes a financial investment. By purchasing a month or a year worth of training in advance, you can use this opportunity to hold yourself accountable and show up every session. You know someone is waiting for you, otherwise, why pay money to sit on the couch? Some clients work with trainers to overcome the mental cost of “feeling guilty” and losing confidence in their abilities to stick to this new habit.

Next, by the time your motivation plateaus or hits a low, your trainer can recharge your battery by showing you how far you have come! Often we don’t see our own progress as it can be incremental on a daily basis, and it takes someone else to help you see your improvement. For some people, they have “moving goalposts syndrome” – if their initial goal was to do 5 pushups with good technique, March rolls around, they’ve lost motivation and can now do 15 pushups, but because they moved their goal to 25 reps, they still feel like failures on the inside because they “didn’t reach their goal.” This is where a trainer can show clients the results they have achieved in all areas from a day 1, objective standpoint.

Some people have an “all or none” perspective when it comes to health goals. At the start of the year, we can feel unstoppable and create our own spectacular 4 day a week ultimate workout plan. But then life comes at you and going to the gym 3 times a week becomes unsustainable – this is where many people quit, all that work put into the ultimate 4 day plan gets pitched. A trainer can help you with effective workouts at 2 sessions a week, or even 1 with some short and sweet mini home routines. Either way, you are still going- once a week for a year is still 52 more times that you went to the gym than you otherwise would have!

Finally, by making workouts fun, personal trainers make working out something to look forward to. Instead of dragging yourself to the gym and counting down the time until you can go home, personal training can help bring life and energy into workouts. By learning how to properly complete exercises, confidence in the gym goes up. A strong relationship with your trainer can be formed, and a session with them can help you relax after a long day of work or help you with a problem you’ve been struggling with.

Skills

Personal trainers are trained to help you bridge the gap between where you are now and where you want to be. Experienced and educated trainers like Kinesiologists have extensive knowledge, training, and education, to provide you with strategies and techniques that can help you to reach your goal faster, in a safe way. Watching a workout video on YouTube or Instagram can give you some solid information, but it won’t be able to tell you if your technique is spot on, without the assistance of a professional’s eye on your knee alignment from the back, especially as you fatigue. Will your downward dog look like the instructors? Maybe, maybe not. Or with a little back pain, will this hyperextension move be right for you? How should you change it or should you even do it at all? Working under the safety of a professional that can help you set up the appropriate weights or getting the right corrections will reduce the risk of injuries, which are very common for new gym-goers. A good instructional video has it’s limits.

We trainers are here to serve you, no matter what your goals are. Whether it’s a few training sessions to check up on your program or technique, or consistent and ongoing training, personal trainers are an invaluable resource for all of your health and fitness goals.

Mika Fogelman- Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post New Year’s Resolutions? How a Personal Trainer Can Help first appeared on Le Physique | Vancouver Personal Training.

Are you hunched over sitting in an office all day? Do you find yourself leaning to one side while standing? Both of these and many more daily activities can be the source of poor posture. This can lead to spine misalignment. The spine has a natural curve to it which allows for optimal functioning of the human body. Aside from the visible symptoms of poor posture, prolonged periods in unnatural positions can cause numerous internal problems to arise. This can include but not limited to muscle soreness and pain, increased stress and indigestion.

Muscle Soreness and Pain

People will find themselves being sore constantly. When you are hunched over, your muscles are working harder to keep the body upright, causing increased strain to affected areas. Poor posture puts additional strain on the spine which ultimately leads to lower back pain.

Increased Stress and Poor Mood

Poor posture is known to be associated with increased stress levels and gloomy moods. People who are slouched over have higher levels of depression and lower energy levels when compared to those who sit upright.

Indigestion Problems

You may think digestion is unaffected by poor posture but in fact it delays and prevents digestion from occurring. When sitting in a hunched position, the digestive system is compressed and does not allow for optimal functioning. The intestinal tract will have difficulty absorbing nutrients as well as moving waste causing constipation to occur.

But not to worry! These exercises will help treat poor posture.

Exercise 1 – Cross Scapular Retraction

• Step on one end of a rubber tubing or a band
• Using your right hand grab the other end of the tubing
• Standing upright and maintaining a straight arm raise the right arm diagonally from the bottom left side to the upper right side
• Do both sides and repeat for 10 repetitions

Exercise 2 – Wall Angels

• Stand shoulder width apart on a flat wall
• Externally rotate arms at the shoulder joint until the upper arm, forearm and back of the hand are flat against the wall
• Raise hands straight above head, maintaining contact with the wall at all times
• Repeat for 12 repetitions
• Make sure back is flat against the wall throughout the duration of the movement

Exercise 3 – Chin Tucks

• In a standing or seated position, maintain a straight back
• Roll shoulders back and look directly in front of you
• With two to three fingers, push chin and head back
• Hold for 5-10 seconds and repeat for 10 repetitions

Make sure to take your time when doing these exercises!

Kevin Kwok – Client Care Manager

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively in at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 2 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals.

The post 3 Exercises to Fix Poor Posture first appeared on Le Physique | Vancouver Personal Training.

Anxiety? Try Bikram Yoga

It has been shown that Bikram yoga reduces cortisol levels and therefore decreases the body’s stress response. A special breathing portion unique to Bikram yoga called pranayama has calming effects. Done at the very beginning of class, pranayama forces the participant to slow down and deepen the breath, resulting in a relaxing state.

Heart Disease? Try Ashtanga Yoga

Ashtanga yoga, with its fast pace and aerobic poses, can help improve many factors related to heart disease. Ashtanga can improve cardiovascular health by boosting blood circulation, increasing lung capacity, and improving heart rate. Yoga also reduces stress, which plays a factor in blood pressure.

Injured? Try Iyengar Yoga

Iyengar yoga focuses on body posture alignment and strength. Each pose is held for a long period of time, but the use of props helps alleviate pressure on joints. This reduces pain and fatigue of the body by keeping the poses within the body’s boundaries yet builds strength, stability, and flexibility. By focusing on precision, Iyengar is less likely to cause further injury, as an instructor keeps a careful eye on every pose.

Premenstrual Syndrome? Try Vinyasa Yoga

Bloated, sore, cramped, or cranky? Vinyasa yoga just may be your solution! Although instinct may be to curl up in bed and eat a chocolate bar while you are on your cycle, getting active will help relieve PMS symptoms. As Vinyasa flows through a variety of poses, blood flow through your body increases, helping oxygenated blood reach the reproductive organs. Yoga has been shown to release endorphins, elevating your mood decreasing stress, further helping relieve those time-of-the-month symptoms.

Have you tried yoga for any of these conditions? Share in the comments!

Mika Fogelman – Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post Which Yoga is Right for You? Pt. 2 first appeared on Le Physique | Vancouver Personal Training.

There are many causes of lower back pain, but most acute pain typically stems from muscle strains / ligament sprains. Muscle strains and ligament sprains can occur as a result of fatigue, overuse or improper use of the muscles. The following 5 exercises can help alleviate lower back pain and get you moving pain free again.

#1 Back Flexion Stretch

• Lie flat on back with legs fully extended
• Tuck knees in towards chest and use hands to hold knees in place
• Lift your head off of the mat until a stretch is felt along the mid/lower back
• Hold for 20-30 seconds before releasing

#2 Cat/Cow Stretch

• Starting on our hands and knees, making sure the shoulder is above the hands and hips are above the knees
• Inhale and extend the chest up, while dropping your bellybutton towards the floor. Imagine if you had a tail, extending your tail upwards like a happy puppy.
• Hold for a brief moment before exhaling and rounding the back leading with the tail bone, simultaneously tuck your chin in towards the chest
• Repeat for 15-20 repetitions

#3 Trunk Twist

• Lie flat on your back with both legs extended
• Bring your right legs towards your chest
• With your left hand push the right knee towards the left and onto the ground
• Extend the right arm out towards the side and turn head to face right hand
• Ensure shoulder blades stay in contact with the ground
• Hold for 15-20 seconds and repeat with the other side

#4 Knee Rocks

• Lie flat on your back knees bent 45 degrees
• Put feet together and flat on the ground
• Rock knees from side to side as far as you can go without falling over
• Extend your arms 45 degrees to the side with palm side down to provide support
• Rock 10-15 times each side

#5 Glute Bridge

• Lie flat on your back with a 45 degree bend in your knees
• Feet shoulder width apart and flat on the ground
• Keep arms 45 degrees to the side, palm side down
• Lift hips off of the ground until a straight line is formed between the upper trunk, hips and thighs
• Squeeze glutes and contract abdominal muscles at the top
• Hold bridge position for 3 seconds before dropping back down gently
• Repeat for 12 repetitions

Why glute bridge you ask?

The glute bridge is the perfect exercise to improve hip mobility and increase lower back strength. The gluteus muscles are stabilizer muscles that support the pelvis and sacrum. If these muscles are not well conditioned it can result in pelvic tilt and induce lower back pain.

Kevin Kwok – Client Care Manager

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively in at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 2 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals.

The post 5 Exercises to Help Alleviate Lower Back Pain first appeared on Le Physique | Vancouver Personal Training.

Introducing James! If you’ve stopped by Le Physique in the afternoons, you were most likely greeted by this guy. Learn more about him in the Q&A below!

Q: What’s your role at Le Physique?

A: I’m the Client Care Manager and Cardio Trainer. I take care of all the admin work, greet clients and prescribe cardio programs. I am currently a Kinesiology at UBC.

Q: What inspired you study kinesiology?

A: I’ve always been interested in how the human body works. Even as a kid. I would go to the library and look up anatomy and physiology.

Q: What is your favourite thing about working at Le Physique?

A: I like the culture. It’s very client centred and everyone looks after each other and cares for each other’s well being. It’s all about seeing people’s personal growth!

Q: Favourite hobby?

A: Muay Thai & playing around with computer parts

Q: What’s your favourite music?

A: R&B

Q: What’s your favourite exercise?

A: Weighted pull ups

Q: What’s your favourite muscle?

A: Latissimus Dorsi

Q: What are 3 things people don’t know about you?

A: I’m a dog person. I have perfect pitch. I have a collection of pocket knives.

Q: What did you want to be when you were growing up?

A: Growing up I wanted to be a doctor, specifically a toxicologist because I liked poison for some reason.

Q: What’s your spirit animal?

A: Otter

Q: Celebrity crush?

A: Chris Hemsworth is my man crush.

Q: What’s your guilty pleasure?

A: Eating fried food

The post Faces of Le Physique: James Hsin first appeared on Le Physique | Vancouver Personal Training.

Meet Oona, one of the kinesiologists at Le Physique! Here’s a little Q&A to get to know her better:

Q: What’s your role at Le Physique?

A: I’m a kinesiologist and studio coordinator. So I look after the clients face-to-face and behind the scenes, making sure everything is running smoothly.

Q: What inspired you study kinesiology?

A: I initially went into kinesiology because I love sports. I also have an intrigue for how the human body moves, functions and how we can train it to its optimal ability. And I don’t want to do computer science 😉

Q: What is your favourite thing about working at Le Physique?

A: Working with a variety of wonderful clients! I also really like the Le Physique community where everyone is family.

Q: Outside of work, where can people most often find you?

A: At the basketball courts!

Q: What’s your favourite music?

A: A little bit of everything except country music. I do like riding the mechanical bull though.

Q: What’s your favourite exercise?

A: Deadlifts

Q: What’s your favourite muscle?

A: Gluteus Minimus

Q: What are 3 things people don’t know about you?

A: I lived in England, Ireland, Spain and Hong Kong. I taught myself how to play guitar through YouTube. I longboard to work.

Q: What’s your spirit animal?

A: Jaguar

Q: What’s your guilty pleasure?

A: Watching The Bachelorette and The Bachelor

The post Meet Oona Otobor first appeared on Le Physique | Vancouver Personal Training.