Peak Functional Performance

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11/25/2021

Quick stretch routine for boxers:
-child’s pose with mid back twist
-wall angels
-sleepers stretch

11/25/2021

Quick stretch routine for boxers:
-child’s pose with mid back rotation
-wall angels
-sleepers stretch

Plantar Fasciitis ______________________________________The purpose of the plantar fascia is to maintain the medial long...
07/16/2020

Plantar Fasciitis
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The purpose of the plantar fascia is to maintain the medial longitudinal arch via the Windlass mechanism (Dorsiflexion it big toe and plantar flexion of first metatarsal)
Creates a rigid foot that’s needed for propulsion and push off.

Pain in the inner heel region after a prolonged period of standing, running, skipping etc can be prevented by stretching and massaging the plantar fascia 2-3x a day

Adding this to your routine in the morning before taking the first few steps, after a prolonged sitting/inactivity and before a workout is recommended

______________________________________
DM for more exercises and stretches to help relieve plantar fasciitis related pains
@ Toronto, Ontario

Patellofemoral Pain————————————————A gradual onset of frontal knee pain caused by high frequency and duration activities...
06/19/2020

Patellofemoral Pain
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A gradual onset of frontal knee pain caused by high frequency and duration activities like running, climbing stairs etc.
Patellofemoral pain can persist for UP TO 20 YEARS!!!..if not treated
Patients stopping physical activity completely lead to weight gain further increasing the joint load.
Taping alone is not an effective treatment.
Squat mechanics
————————————————

Strengthening the muscles in the hip and thigh region is an effective treatment.
-Hinging at the hips and loading the hips rather than the knee has be major focus during squats.
-Knees exceeding past the point of your feet increases the load on the patellofemoral joint.
DM for inquiries on exercises to strengthen the hip and thigh region + Assessments to find the probable cause of your knee pain
☀️

Diet Tracking 🔸🔸🔸Here are some commonly used tools available for assessing dietary intake in accordance to ones goals. K...
06/13/2020

Diet Tracking
🔸🔸🔸
Here are some commonly used tools available for assessing dietary intake in accordance to ones goals.
Keeping a 3 day food record is the most commonly used method, however doing it for 7 days is the recommended protocol.
🔹Calorific
🔹Yazio
🔹MyPlate
🔹ESHA
ESHA is one of the more accurate diet analysis softwares and is commonly used for research purposes.
🔸🔸🔸
To get a further understanding of these tools or to get a personalized dietary analysis, contact through our DMs.

Individualized Periodization 🔸🔸🔸The picture on the right is me 2 years ago.Was I not working hard? 🚨🚨🚨“Periodization” is...
06/06/2020

Individualized Periodization
🔸🔸🔸
The picture on the right is me 2 years ago.
Was I not working hard?
🚨🚨🚨
“Periodization” is the concept of systematic progression.
Training follows a predictable pattern of change in training variables, however ONE SIZE DOES NOT FIT ALL.
What works for me may or may not work for you.
Individualizing a plan in accordance to one’s goal, functionality and ability is what brings progress.
🔸🔸🔸
Build a plan so you don’t waste your efforts.
We all work hard. Let’s make sure we also work smart.
DMs are open for any inquiries

05/31/2020

Gait Analysis
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Several factors contribute to a “valgus” knee (Common in females) varying from the muscular structures to the bones and joints themselves.
Further assessments are required to find the specific factors contributing to such compensations.
🚨🚨🚨
Implications range from KNEE PAINS, FOOT PAINS, Muscle soreness/stiffness and Performance decrement.
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For inquiries on Assessments and Movement screening, DM’s are open.

First things first🔸🔸🔸An appreciation post for all the individuals in the fitness industry who have impacted me from all ...
05/30/2020

First things first
🔸🔸🔸
An appreciation post for all the individuals in the fitness industry who have impacted me from all the trainers I have worked with to my coaches.
I am grateful for the opportunities and experience I have gained through working as:
🔹Personal Trainer at the Goodlife gym
🔹Boxing and Performance coach at theUFC gym🥊
🔹CrossFit Crosscheck🏋️‍♂️
🔹Rehabilitation and Biomechanics from the University of Guelph-Humber🎓

🔸🔸🔸
Support and growth can be found in every step of the way

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Toronto, ON

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