Last week, we radically altered your posture, headspace to feel the identity you want to embody with an extra note of self talk: Acknowledge yourself - say hello [FIRST NAME GOES HERE] in the mirror! Self-love and self-compassion are revolutionary!

But, are you a tight ass?

https://www.instagram.com/p/CHIt7cFHLGY/?igshid=Ym...

Do you feel like you sit all day?
In your car to go to work?
At your desk to do said work?
When you eat?
And finally when you Netflix and chill?

Getting up to move increases blood flood, attention, breaks boredom and intensity. Creativity improved with a bout of muscle stimulations.

Sitting on a chair, sit with your right ankle crossed over your left knee. Keep a neutral spine and lean your torso forward at the safe time you push the right hand into the right me and Meehan to the right hand gathering up to 50% of your strength for 10 seconds, release and push the knee towards the ground into the range you want to reclaim! **Alternate between pushing the crossed knee towards you or away 3x

Be kind to yourselves and thank you for tuning in to read and take away a tool to improve your quality of life and have a conversation with your body!

Last week, we radically altered your posture and headspace to feel the identity you want to embody.

***movement => radically change your nervous system > how you feel > your identity > habit forming

What does that habit look like and feel like for you? The difference between having a health goal versus at every turn asking thyself what would a healthy individual choose? Feel the difference in mindset? BE the identity… and the habit will follow.

It was Valentine’s Day earlier this week, some might have even celebrated Galentine‘s Day the day before. How about All-In-Tines day? Celebrating it all! All of YOU!

Are you all in WITH yourself? Do YOU love yourself? And practice LOVING yourself?

How did you show up to LOVE yourself yesterday?🥰 How do you WANT to show up to love yourself today?🤔( Turn on music and dance?💃🏼🕺🏼, meditation, take a bath, take yourself on a date an hug a tree etc…..) Self-love and self-compassion are revolutionary!

First, you have to find yourself! If you can not find yourself:

1. Take a moment to pause…

2. Close your eyes or stand in front of a mirror and lock in on your own gaze.

3. Put the palm of your left hand over your heart and your right hand over your lower abdomen. Take 5 BIG DEEP breaths (>5.5 second exhale to down regulate into your parasympathetic nervous system).

4. Repeat these words to yourself or make your own self-love statement: Hello (your name), I am proud of you. Thank you for showing up day in and day out for this whimsical adventure we call life! I love you!

Be kind to yourselves and thank you for tuning in to read and take away a tool to improve your quality of life and have a conversation with your body!

Last week, was about radical movement, radical change to your nervous system from looking at the ground to the horizon - how you feel in your body shows up in your posture.

But how about your identity? Are you a professional in what you do? Do you feel it and embody it?

Reading the noteworthy book Atomic Habits by James Clear, he describes the idea of doing versus being.
- reading versus being a reader

- playing hockey versus being a hockey player

- writing versus being a writer

https://www.instagram.com/reel/CoaASEFgL-z/?igshid...

This week I decided I am a writer, not merely just the act.

Embodiment.

What does that look like and feel like for you? The difference between having a health goal versus at every turn ask yourself what would a healthy individual choose? Be the identity and the habit will follow.

Be kind to yourselves and thank you for tuning in again this week to my little shpeal!

In health,

Adriana

You can train yourself, to engrain and cultivate any new emotional state by simply radically altering your physiology!

How do you feel if you look at the sky for 2 minutes? 🙃Versus looking down at the ground for 2 minutes?!😃Depressed, pissed off, defeated, where does our body go? Our body stiffens, we shift forward and down compressing our diaphragm creating less oxygen.

You can also dance around to move the energy around and out of your body into a state of excitement!

By standing in the superman/superwoman position, increase the strength of your body into your toes, squeeze your glutes, put strength into your fist maybe even starting with 50% of your strength gearing up to 70% maybe even 100! If you stay in this position for 90 seconds you can increase your testosterone by 23%, decrease your cortisol levels by 27% and you are 33% more likely to take action in your life! So take action !

You deserve to feel AHH-MAZING in your body! Gain a new perspective, understand where you are, where you want to go and plot how to get there! If you need help, ask away!!

Fourth week of 2023!!!🥳 May you have found a new angle with relaxed eyes to take in the view of the goal you continue to stear towards on the horizon!

Question: How do you make your dog or pet yours?

There is training involved. You say their name, repeat their name, and just like Pavlov’s dog, there may be a reward…ultimately the behaviour is trained and engrained.

We can do the same to our mental state, by radically changing our physical posture….until we train it to be more automatic!

Depressed, pissed off, defeated, where does our body go? Our body stiffens, we shift forward and down compressing our diaphragm creating less oxygen. How do you feel if you look at the ground for 2 minutes? 🙃Versus looking up at the sky for 2 minutes?!😃

We can use alcohol, shopping. TV to distract us from solving our state. However, if you change your body, you radically change your state!

Look up! Chest to the sky! Force a smile if you need to! And dance around to move the energy around and out of your body into a state of excitement! You can train yourself, to engrain and cultivate any new emotional state by simply altering your physiology!

You deserve to feel AHH-MAZING in your body! Gain a new perspective, understand where you are, where you want to go and plot how to get there! What gets measured gets done! If you need help, ask away!!
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7:30AM EST Stretch & Mobility Class! You'll surprise yourself with how good you feel!

Join Zoom Meeting https://us02web.zoom.us/j/82662272758?pwd=bTF3NXpR...

Meeting ID: 826 6227 2758

Passcode: Mobility

See you at the clinic for a delicious stretch!

Third week of 2023!!!🥳 May you have found a new angle that is “right-round” for you to look at, create, plan, pursue a mindset, goal or destination that tickles your fantsy! 💪🏼🙂(Ex. Mental strength, emotional intelligence, upper body strength, sleep hygiene etc.)

https://www.instagram.com/reel/CnlHVVTBJo3/?igshid...

Have you sought a new angle?

Finding a new angle or insight requires forsight….seeing what is in front of you!

Starting with your eyes…when was the last time you stretched them?

I have sustained 8 concussions in my sporting careers and always enjoyed this exercise for recalibrating tension of the eyes and brain. Try starting the day with an eye exercise:

- looking up and as high as you can to right, at the end range that both eyes will allow for 10 sec. Then relax for 10 sec. Complete 3x, it is normal for your vision to be clouded for a couple seconds.

**Repeat exercise up to the left, down to the left and down to the right. This is also a great exercise to decrease eye strain, and headaches.

You deserve to feel AHH-MAZING in your body! Gain a new perspective, understand where you are, where you want to go and plot how to get there! What gets measured gets done! If you need help, ask away!!

Second week of the year!!!🥳 What is your perspective moving into 2023?🎉 You might be bombarded by the idea of what a new year represents… I can not define it for you…but here are a few tickles of my own consciousness over the last week…

Not every January 1st needs to be a shotgun start…but I inquire, do you have the same perspective as last year? As a month ago?

https://www.instagram.com/reel/CnR7_wBhQba/?igshid...
“Resolution" comes from the Latin "resolutionem" which means "to loosen/to release"…we do not always need to be in a building phase. May you release what does not serve you and become lighter in the healthy habits that already feed you!

Maintenance is a also a goal.

Is there one aspect of your life you can “right-round”? 🙃💪🏼🙂 Or turn right side up? (Ex. Mental strength, emotional intelligence, upper body strength, sleep hygiene etc.)

Have you sought a new angle?

Have you considered a different perspective? Of yourself?

What are your habits that are proactive in your health? Your reactions that regress or progress your state of being?

You are the sum of your habits.

Starting with how and when you get to sleep….

What habits do you depend on to get you grooving in the morning? A cold shower? The face of your partner? Your walk with the dog? 🐶Coffee? ☕️Or maybe it’s that first hour of being in your profession, that you know that you are brilliant at! What gets you up in the morning and keeps you going and feeling good in your physical being?

You deserve to feel AHH-MAZING in your body! Gain a new perspective, understand where you are, where you want to go and plot how to get there! What gets measured gets done! If you need help, ask away!!

I wish you a year of wealth in your health! Healthy habits create a healthy mind, and a healthy mind dictates how you feel and react to what life will put in front of you… To set you on the track of release, I welcome you join at 7:30am for a guided 45 minute mobility session… if not, hope to see you for a stretch at the clinic!

- - - - - - - - -

7:30AM EST Stretch & Mobility Class! You'll surprise yourself with how good you feel!

Join Zoom Meeting https://us02web.zoom.us/j/82662272758?pwd=bTF3NXpR...

Meeting ID: 826 6227 2758

Passcode: Mobility

- - - - - - - - - -

See you at the clinic for a delicious stretch!

In health,

Adriana Renton B.A.Sc, R.Kin, FST, FRCms

First week of the year!!!🥳 Over the last two weeks I hope you found some well deserved rest, recuperation and time spent with the ones we choose to spend the currency of time ….by phone or in person:)

I last wrote about taking note of the process; the process of each adventure, goal, climb - not just the photo at the top of the hill!

https://www.instagram.com/reel/CnAprRJBmZc/?igshid...

Not every January 1st needs to be a shotgun start….

“Resolution" comes from the Latin "resolutionem" which means "to loosen/to release"…we do not always need to be in a building phase. May you release what does not serve you and become lighter in what already serves you and the healthy habits that already feed you.

I wish you a year of wealth in your health! Healthy habits create a healthy mind, and a healthy mind dictates how you feel and react to what life will put in front of you… To set you on the track of release, I welcome you join at 7:30am for a guided 45 minute mobility session… if not, hope to see you for a stretch at the clinic!

Good morning from Toronto!

I hope this finds you well and in great health!

This past Saturday, my friend Carlitos and I went on our first motorcycle camping trip of the year! Totaling 1200km to venture to Kiosk Campground in Algonquin Park, spanning 10 hours of travel time each day.

I know what you must be thinking, 10 hours?! If you put the coordinates into Uncle Google, from Toronto to the northern aspect of Algonquin Park should be approximately 4 hours and 42ish minutes… However we stopped every hour and 15 minutes or so to stretch. To keep limber. I wish the idea of stretching was more prominent for all humans who drive, sit on the TTC, the plane or sit in an office chair for the same allotment of time…that includes YOU!

Our bodies are meant to move, groove and dance! Or we end up feeling like the Tinman from the Wizard of Oz, stuck and stiff in our bodies. We are meant to dance with Dorothy down the Yellow Brick Road of lifes adventures! Oh, did we ever dance with our bikes on the back country roads of Ontario! It was freedom!

If you would like more freedom in your hips, try this video for hip CARs to keep your hips lubricated and mobile!

https://youtu.be/opHlyBdCeRk

- - - - - - - - - -

7:30AM EST Stretch & Mobility Class! You'll surprise yourself with how good you feel!

Join Zoom Meeting https://us02web.zoom.us/j/82662272758?pwd=bTF3NXpR...

Meeting ID: 826 6227 2758

Passcode: Mobility

- - - - - - - - - -

See you in class or at the clinic for a delicious stretch!

In health,

Adriana Renton B.A.Sc, R.Kin, FST, FRCms

HAPPY HAPPY THURSDAY!!! 22/12/2022!!! Cool numerology

Last week I wrote about taking note of the process of each adventure, goal, climb; it is not just the photo at the top of the hill!

I was able to take a moment today to inquire to each individual I had the pleasure of working with what they felt proud of themselves this past year for accomplishing or maintaining? I was proud to share their accomplishments. The answers varied and certainly spoke to the challenges that arose for them this year….

-”not getting fired”:P

-“maintaining a workout and stretch regime”,

-“communicating with my wife and daughter”

Maintenance in itself is a goal. What are you proud of yourself for accomplishing or maintaining this past year? Any aspect of your life, relationship with yourself, skill attained, home, spiritual etc. May you feel a sense of accomplishment having anther 354 odd days under your belt…can you be 1% better every day in the future? So looking back this past year even if you had a few days off….are you proud of your percentage of improvement? 90%? 152%? 346%? Be proud of yourself no matter the answer, and you can always start tomorrow with a new plan of strategy….maybe it is learned one word of Spanish each day? A simple 1% better every day and you get to decide what that looks like!:)

Until then….I think we all deserve some rest, recuperation and time spent with the ones we choose to spend the currency of time by phone or in person:) I will be back writing to you and guiding you through mobility on Thursday January 5th at 7:30am.
- - - - - - - - -

7:30AM EST Stretch & Mobility Class! You'll surprise yourself with how good you feel!

Join Zoom Meeting https://us02web.zoom.us/j/82662272758?pwd=bTF3NXpR...

Meeting ID: 826 6227 2758

Passcode: Mobility

- - - - - - - - - -

See you at the clinic for a delicious stretch!

In health,

Adriana Renton B.A.Sc, R.Kin, FST, FRCms

HAPPY HAPPY THURSDAY!!!

We always see the photo of someone smiling at the top of the mountain, of the scenic view, of the family photo at Christmas… But there are a lot of factors, time and energy spent to get to this final destination of lavish and landscape.

There can be pain and anguish in stepping up and taking it to the next level, to the top or working late hours….or take the long drive, even when tired to make it to family, knowing that the end we get a moment of solitude. Nobody takes pictures of the process.

Not many people wish to remember the steps taken, the minute jobettes, the tiff, we just want to remember the view from the top. The success, how it looks, feels and tastes... and Christmas dinner tastes delicious! May that be picturesque to us! Whether we wish to share it or not, it is ours to hold close.The breathtaking view from the top of the dinner table, to the top of the mountain or having your arm around loved ones in that photo is what keeps us climbing!

And it is always worth the effort to get there.

This is your friendly neighbourhood reminder to treat yourself to some quiet time on your journey to the top or to vacation in 10 days time….a little R&R, TLC for your joints or time to finish utilizing your health benefits! (Or inquire for a treatment as a Christmahankwanzikah gift this holiday! My favourite holiday commercial: https://youtu.be/73vcbde8Cb8 ). If you need a referral, give me a shout and hope I can point you in the right direction for a practitioner in your area!

HAPPY HAPPY THURSDAY!!!

I just got off the phone with my mom and she was elated to have just finished a session with her RMT that we share in Ottawa. Earlier today my fellow collegue Shuran and I, exchanged services of Fascial Stretch Therapy for a massage.

Who are the practitioners that you utilize to keep your health up to snuff and keep you saying, I feel strong and open in my body?!

This is your friendly neighbourhood reminder to treat yourself to some quiet time, R&R, TLC or time to finish utilizing your health benefits! (Or inquire for a treatment as a Christmahankwanzikah gift this holiday! My favourite holiday commercial: https://youtu.be/73vcbde8Cb8 ). If you need a referral, give me a shout and hope I can point you in the right direction for a practitioner in your area!

If you need to take a load off come stretch with me at the Clinic (www.queenbayhealth.janeapp.com or www.sportstehabto.janeapp.com) or stretch it out and start your day with me at 7:30am!:)

- - - - - - - - -

7:30AM EST Stretch & Mobility Class! You'll surprise yourself with how good you feel!

Join Zoom Meeting https://us02web.zoom.us/j/82662272758?pwd=bTF3NXpR...

Meeting ID: 826 6227 2758

Passcode: Mobility

- - - - - - - - - -

See you at the clinic for a delicious stretch!

In health,

Adriana Renton B.A.Sc, R.Kin, FST, FRCms

HAPPY HAPPY THURSDAY!!!

Did you know that you have six pairs of muscles responsible for eye movement?

Just as we need to stretch our bodies, we also need to stretch our eyes for optimal function.

With your eyes closed, look as high and up to the right as possible for 10 seconds, stare to the end range then slowly relax to let them return to their neutral state. After a 10 second rest, repeat holding the stretch up to the left, down to the right and down to the left.

It is officially winter!!! Yahooooo!!!

Did you know that you have six pairs of muscles responsible for eye movemen? Snow has arrived and with it brings more light bouncing into our eyes as you get outside for your daily dose of vitamin D.

Typically we where goggles on the ski hill but this is your friendly reminder to wear sunglasses when you are out and about! :)

When any muscle is strained it will compensate with surrounding muscles. This can be said for all the muscles in your which we use to communicate with the world. We use our eyes for balance, and taking in all the information which makes the landscape we see before. When we strain our eyes this messages gets distorted.

Do you want to come in clear? Or distorted? Sunglasses are personal protective equipment that can aid your eye in preventing strain from light intensity.

Goooooooooooooooood morning

It is officially the changing of the seasons with the sun peaking its head over the Toronto horizon at 7:05am.

…and the sun shall set at 4:57pm this night. So “recharge your solar batteries”, as my father would say! Ensure to get outside while the sun is high in the sky or take time to supplement your vitamin D reserves.

Soak up the sun, and grab a friend for a walk to stave off SAD ( seasonal affected disorder)!

If you need motivation to get your butt up out of bed to have a conversation with your body, stretch it out and start your day grooving! See you at 7:30am!

- - - - - - - - -

7:30AM EST Stretch & Mobility Class! You'll surprise yourself with how good you feel!

Join Zoom Meeting https://us02web.zoom.us/j/82662272758?pwd=bTF3NXpR...

Meeting ID: 826 6227 2758

Passcode: Mobility

- - - - - - - - - -

See you at the clinic for a delicious stretch!

In health,

Goooooooooooooooood morning

It is officially the changing of the seasons and we will be gaining an hour with Daylight Savings at 2am this Saturday!

Winter is just around the corner and mitigating winter blues due to lack of sunshine is a priority! Along with the anticipation of enjoying skiing, skating, tabagoning season and all the sports that come with the magic of snow…we also need to anticipate the effects of less sun exposure.

I can count on over two hands the number of friends, patients, kids of patients and my love who are feeling the effects of a suppressed immune system.

So we must be proactive and mitigate the effects just as the trees are loosing their leaves with less sunshine and colder temperatures....

According to CAMH approximately 15% of the population is effected by SAD also know as Seasonal Affected Disorder. The effect of less sunshine in the sky, altered activity, sleep and social patterns post-summer season has a depressive effect on our mood, immune system and bone health among others...

Symptoms of SAD include:

- daytime fatigue
- Altered sleep patterns
- altered eating patterns and weight gain
- trouble concentrating
- thoughts of suicide

How to mitigate the SAD blues:

- Supplementation of Vitamin D! Do I want to feel like Adriana....? or Super ADRIANA! Try 4000IU's of vitamin D every day as the sun goes to sleep a little earlier every day until November 6th and then some!

- try a blue light mood light, when the sun is not available to tell our body to start the day and our circadian rhythm.

- stand outside when the sun comes up to allow the blue light of the sun to hit the bottom of your eye to tell your brain to start your corcadian rhythm.

- movement and exercise first thing in the morning will also start your circadian rhythm let alone release all the feel good hormones let alone make you feel stronger to tackle the day! If you need motivation to get your butt up out of bed and moving, try this 15 minute video: https://youtu.be/HKXN64xq45A

Goooooooooooooooood morning [FIRST NAME GOES HERE]!

It is officially the changing of the seasons and the sun seems to peak its head over the horizon after my first virtual appointment has been completed at 7:46am!

We are no longer waking up with the sun around 6am in the city of Toronto. As the angle of our hemisphere begins to spin at angle that casts less rays of sun on our skin, as we claw at the sheets and the darkness behind our eye lids a little longer...we are more susceptible to Vitamin D deficiency.

But more so, less time in the sun, getting up to bicycle by Lakeshore at 6:30am....it is dark...or if evening is preferable....after 7pm dinner, the sun has already left to retire to sleep at our longitude of the earth.

So we must be proactive and mitigate the effects just as the trees are loosing their leaves with less sunshine and colder temperatures.... We all want to be more, feel and think we are resilient, no?

According to CAMH approximately 15% of the population is effected by SAD also know as Seasonal Affected Disorder. The effect of less sunshine in the sky, altered activity, sleep and social patterns post-summer season has a depressive effect on our mood, immune system and bone health among others... This is why in Canada our milk has been fortified with Vitamin D for years! But with many of us choosing not to drink dairy for dietary reasons or other....how do we combat this effect? Supplementation of Vitamin D! Do I want to feel like Adriana....? or Super ADRIANA! Try 4000IU's of vitamin D every day as the sun goes to sleep a little earlier every day until November 6th and then some!

And add standing outside for 15+min with your face and hands exposed!

We will continue the conversation of the importance of our sunlight hours next week, but until then....

If you need motivation to get your butt up out of bed early, have a conversation with your body, stretch it out and start your day grooving! See you at 7:30am!

- - - - - - - - -

7:30AM EST Stretch & Mobility Class! You'll surprise yourself with how good you feel!

Join Zoom Meeting https://us02web.zoom.us/j/82662272758?pwd=bTF3NXpR...

Meeting ID: 826 6227 2758

Passcode: Mobility

- - - - - - - - - -

See you at the clinic for a delicious stretch!

In health,

Goooooooooooooooood morning!

14.4 minutes is 1% of your day! Have you taken the last week to now be 7% better than you were the last time you read this email? 4%? 2%?

According to Statistics Canada, 80% of people will experience lower back pain at some point in their lifetime. Therefore you, or someone you know is likely experiencing such acute symptoms at this moment. The prevalence of pain leads individuals into inactivity or potentially leading people to believe they need to completely stop exercising altogether. Instead of using lower back pain as an excuse to do absolutely nothing, the better alternative is to proactively learn to work around the pain and to exercise in a way that helps alleviate symptoms.

There are a multitude of reasons as to why lower back pain is rampant in 2022 but according to leading back expert Dr. Stuart McGill, the vast majority of chronic non-specific lower back pain cases, is due to poor motions, postures and loads. Don't stop moving, but change HOW you move!

There is no secret pill but the pill of taking time through targeted exercise to recalibrate your nervous system out of pain.

Try this out or send it to someone you know who has low back pain: https://youtu.be/NvVnbhm7zzQ

Goooooooooooooooood morning!

14.4 minutes is 1% of your day!

Have you taken the last week to now be 7% better than you were the last time you read this email? 4%? 2%?

This question is not a guilt trip. This question is meant for you to analyze where you are and where you want to go. Where are you now compared to last week?

Start with 15 minutes to have a conversation with your body and anty up!:) Feel better in your body. Feel your body. Have the conversation to be 1% better for yourself…..Or tak 15 minutes to schedule it into your calendar for the next month.

https://youtu.be/yxv1_gscR6s

Goooooooooooooooood morning!

Exercise is medicine. Exercise is a prescription with unlimited refills! AND IT IS FREE!!!

Exercise is Medicine (EIM) is a global initiative started by the American College of Sports Medicine (ACSM) in 2007. Their initiate is to encourage physicians to promote physical activity "for optimal health and is integral in the prevention and treatment of many medical conditions."

Any medical prescription has the principle of individual variability. Each person deserves a prescription catered to their health history for frequency, intensity, duration and modality. Do you know your prescription? How often do you refill it?

For the average adult, ACSM recommends the following JUST TO MAINTAIN health https://health.gov/sites/default/files/2019-09/Phy...:

1. "150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. "

2. "Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits."

Can you say you have completed this prescription? This week or last?(**you might have taken this week for rest or vacation, no worries there!)

How have you felt in your body this week? Your meat carriage? The vessel that guides your brain from one activity in to the next! Are you comfortable in your body or do you dissociate? Sometimes it is a matter of pain or having never learned how to have a conversation with your body. How do you want to feel in your body today; at the end of this month and the end of this year?

We should feel ah-mazing in our bodies. Don’t you think? It is a conversation worth having:)

Try starting with dancing or bouncing into your ankles, knees and hips! Notice how your body moves and responds. Have the conversation with your body or ask for help!