September 19, 2019

Life is not perfect; your nutrition does not have to be perfect. Your liver, immune system, digestive system, intestinal system, and all other body systems will simply thank you for avoiding these as much as you can.

Instead of: Replace with:
Soft drinks Mineral water with a splash of lemon or lime
Sports drinks Homemade electrolyte drink: coconut water, a dash of sea salt & pure fruit juice
Refined sugar Raw honey, medjool dates, pure maple syrup
MSG Avoid packaged/processed – choose fresh foods
GMO Check the labels and choose non-GMO, opt for fresh whole foods instead.
BHT/BHA Avoid packaged/processed foods
Nitrate Go fresh, grass-fed, organic if you can
Caffeine Drink coffee in moderation or substitute with Dandy Blend
PHO – those are trans-fats Avoid packaged/processed, choose fresh, cook with coconut oil instead of fragile oils, keep your nuts in the fridge or freezer so they don’t go rancid


Pesticides – Wash produce thoroughly with white distilled vinegar/baking soda/water or choose organic if you can


Minimize stress and enjoy life.

Carole Woodstock, RHN, FIS, NCCP




Posted in Uncategorized by Carole Woodstock
September 12, 2019


To get the full benefit of this blog, I suggest listening to “Eye of the Tiger”.

Ready? Alright, so this blog is all about POWER!  And the importance of adding power exercises into your training protocol.

We all know what speed is, and we know what strength is, but what exactly is power and why should we care? Power is defined as the ability to exert the maximum force AS FAST AS POSSIBLE. Therefore, we can’t have speed without power. Power is also related to strength.

So why increase the power of our muscles? It’s simple, when training to increase the power of our muscles, we’re training our central nervous system. Just one of the many functions of the central nervous system is to control the movements of the muscles. So, when we are training our central nervous system, say with power exercises, we are training our body to control its own muscles with precision and efficiency. This in turn means, we have better muscle endurance. We end up being able to do more exercises without feeling that muscle fatigue during our workout. This also means there will be less muscle soreness felt after the workout. This might be a hard concept for some people to wrap their head around, as people generally want to feel that muscle soreness after a workout. **As a side note, just because you don’t feel sore, doesn’t mean you didn’t put in the work at the gym, your muscles are just getting more efficient at taking that lactic acid away. **

Will our muscle mass increase and look more muscular when we do power exercises? No, and that is because power exercises use muscle fibers that we already have. Again, power exercises are training the central nervous system, not the actual muscle. Since power exercises don’t “bulk” us up, this makes them ideal to throw into the routine near a race. The increase in power will help with muscle endurance, and the added muscle bulk won’t weigh you down during the race. And if there are no races planned in the near future, power exercises are good to add in anytime.

If you want to add a day of power exercises to a workout routine, all you have to do is drop the weight, increase the amount of repetitions done and do every repetition as quickly as possible. If you find you’re still lagging in the speed, drop the weight some more. Don’t forget to take a break between the sets too! Don’t be afraid to even take a break between each rep if you need to. And if you’re doing a movement quick enough, you may need to take a break.

Here are two categories of power exercises you can try at the gym:

  1. Plyometrics are a group of exercises that promote high movement with a lot of muscle fiber recruitment in a short amount of time. The time when the body comes into contact with the ground needs to be short!

Example: Depth jump

  1. Speed-strength sets: This category of power exercises is when you perform multi-joint, full body lifts as quickly and explosively as possible, but with LIGHTER weight.

Example: Body-weight squat, cable row

There you have it. We now know why power is important (trains your CNS), what power does for our muscles (increases endurance), when do add power into our training protocol (any time or near a race) and different types of power exercises (plyometrics and speed-strength).


Now, go try it out and all the power to you! (sorry)

Dylan Crake
Registered Kinesiologist
Registered Massage Therapist

August 30, 2019

A healthy diet is an essential key to maximizing your brain’s potential after a brain injury. Poor diet can affect mood, behavior and brain function. Our brains need energy and nutrients for healthy brain chemistry, functioning of nerves, and correct neurotransmitter levels.  A healthy diet becomes even more critical after a brain injury as you begin the recovery process.

 The basics of a healthy diet

Fad diets come and go, but the essentials of a healthy diet remain:

Power up with protein

To help heal your brain, you need plenty of dietary protein. Aim for 1 gram of protein for every kilogram of your body weight. Eat lean, healthy protein sources like organic/free range poultry, fish, beans, legumes nuts & seeds 

Eliminate sugar and other high-glycemic-index foods

Foods like white bread, white potatoes, and pasta increase blood sugar levels and inflammation in the brain.

Follow a no-grain or low-grain diet

Eat only gluten-free grains for at least 30 days (preferably 100 days) to see if symptoms are reduced. Gluten sensitivity is common and often undiagnosed, and removing it can reduce inflammation and get you back on track. 

Eat more vegetables

A lot more (8-10 portions daily)!  Adding non-starchy vegetables and berries, can reduce inflammation and feed health-promoting bacteria in the gut, which improve mood and cognitive ability.

Fuel With Healthy Fats

We still need fat in our diet, but if you are injured, this would be a time to dial in your fat sources and make sure they mostly come from unsaturated fats, such as nuts & seeds and nut butters (studies suggest nuts are associated with reduced markers of inflammation), avocados and olive oil that can work in our favor to reduce inflammation.  Other healthy sources: those cleaner omega-3 oils; omega-3-rich fish like salmon, sardines, and anchovies.  The omega-3 fatty acids EPA and DHA, found abundantly in fish oil, are crucial for reducing brain inflammation, and building strong, flexible cell membranes. For the first few weeks after a concussion, supplement with up to 4,000 mg daily of a high-quality fish oil. Continue with 2,000 to 4,000 mg daily for three months after that.

Resist the urge to cut calories

Your instinct is probably to cut back on calories since you’re no longer working up a sweat every day.  Resist that temptation and keep eating at the rate you have been. Your body heals from macro and micronutrients, so you need to keep calories up to keep supplies of nutrients up. Plus, the act of healing boosts your metabolic rate. 

Alcohol, caffeine & other drugs

Excessive alcohol consumption can cause nutritional deficiencies as key vitamins and minerals are needed to break it down in our bodies. Most rehabilitation specialists will advise completely quitting alcohol use for at least a year or two after a brain injury, if not permanently. For those who do choose to eventually drink again, they are advised to drink in very moderate amounts only, and for family members to ensure it is not worsening any behaviours or other impairments after the brain injury.

Hydration is Key for Brain Health

Don’t get me wrong, both food and water are both very important. However, if you stop eating you will be able to fast for a while. Some people even do 30 days on just water with electrolytes! Stop drinking water, and you will only have a precious few days. When you get dehydrated, you will notice more severe symptoms than when you are just hungry. 

Take your weight in pounds and divide by two, this will give you the amount of ounces you need.  For example: 128lbs divide by 2=64oz (2 litres of water daily).

If you would like more information on post concussion nutrition, feel free to contact me at the clinic!


Carole Woodstock
Registered Holistic Nutritionist
Posted in Nutrition, Uncategorized by Pat Moore
August 30, 2019

If I had a dollar every time I was asked what a Kin was, I would no longer actually have to work as a Kin! However, all these questions and puzzled looks and head scratches got me thinking, NO ONE KNOWS WHAT A KIN IS. So, I’m here to educate everyone on what I did to become one and what I am able to do now that I am one.

Image result for say what

Sorry, you do what now?

A Registered Kinesiologist is a self-regulated health care practitioner. This means the Province of Ontario gives the College of Kinesiologists the right to regulate our own profession. This also means there are multiple steps required to be eligible to become a Registered Kinesiologist.


First, you need to complete a degree in Human Kinetics, Kinesiology or a similar degree that has to do with human health. Once you have successfully received your degree, you have to send proof that you’ve completed certain classes to the College of Kinesiology, including: biomechanics, ergonomics and statistics.

And then you study everything under the sun! Everything from orthopedic assessments, to sports psychology, and yes, even statistics. I spent about six months studying for this exam and wrote it May 2015. It was a 180-question multiple choice exam and totally worth it!!

As a R. Kin, I have the opportunity to produce personalized treatment plans and supervise clients in a multitude of settings (clinics like Whole Therapy, hospitals, fitness centres). I use my in-depth knowledge of biomechanics and anatomy to help explain movements to clients and why one type of exercise might be easier than others. There is also the need to know physiology as a R. Kin. Knowing exactly what makes the muscle fibers tick- or twitch- I should say, can help clients learn how to activate certain muscles groups and increase the size of the muscles, increase strength of those muscles and even increase endurance of those muscles.

Many Registered Kinesiologists tend to work in the rehab and prehab scene (like myself) but, we can also go down the occupational path where the focus can be on ergonomic assessments in the work place and creating return to work plans and accessibility management. It’s even possible for R. Kins to be a part of our government in the public health sector. R. Kins are essentially anywhere and everywhere.

What can you expect when you see a R.K in, like myself? The client’s goals and objectives for the treatment plan will be assessed. This allows the R. Kin to pinpoint where the client wants their focus. This is followed by the assessment, which includes: muscle strength testing, muscle length testing and stability testing. Once the assessment is complete, the R. Kin can use the results and the goals to form the personalized treatment plan. Upon the subsequent visits, the client and the R. Kin will work together to meet their goals. The R. Kin keeps track of the progress that is made each visit, and finally, the R. Kin will collaborate with any other health care professionals that are also working with their client. This ensures care from every angle and provides transparency for all health care practitioners involved as well as the client.

So next time you tell someone you’re on your way to your kinesiology appointment and they ask what that is? Let them know we’re a group of regulated health practitioners using movement-based science to help prevent injury, increase strength and help achieve your best, pain-free life!


Dylan Crake
R. Kin,
Registered Massage Therapist

Posted in Uncategorized by Pat Moore
August 22, 2019

Good sleep quality and duration help protect us from cognitive decline and Alzheimer’s, but how?
For the longest time, it was assumed the fluids in the brain and spinal cord were isolated from the rest of the body. It turns out that was totally wrong and the reason is really important.

The brain shrinks and expands during the four stages of sleep. As this happens, the fluid filled spaces in the brain pump damaging waste products including misfolded Tau proteins associated with Alzheimer into the lymph system of the rest of the body for disposal. Good sleep also supports resiliency during times of perceived stress which in turn helps the body keep inflammation in check; another important risk factor for brain health.

A few simple tricks may help you sleep more soundly for the ideal 7-8 hours. These include: Having your bedroom already dark before entering, having a warm bath or shower before bed, meditating if you feel stressed or can’t unwind, avoiding caffeine after Noon if you’re sensitive to it, not eating a meal less than three hours before bed and wearing orange coloured glasses to block out the blue spectrum light for a few hours before bed. The pineal gland assumes it must be daytime if there is blue in the spectrum of light such as from computer screens and energy efficient bulbs.

Should these and similar methods not bring sound sleep, book an appointment with our Integrative Therapist David Gilbert. Pick up a free Health Pass from the clinic, to bypass the usual $80.00 initial assessment fee.


Yours in good mental/emotional health.

The above is for information purposes only and is not intended as medical advice.


Author: David E P Gilbert. David is a highly experienced Integrative Therapist particularly focused on anxiety/depression, stress, burnout, grief, trauma or PTSD, Post Concussion Syndrome and self-sabotage.  Being trained in a number of modalities including Emotional Freedom Techniques and PTT (Picture Tapping Techniques), he works with clients both in-office and via phone or video cam across the world. Work so powerful it’s guaranteed. 

Posted in Uncategorized by Pat Moore
July 31, 2019

When you practice yoga, one of the most important purchases is your yoga mat.  The mat can make all the difference in whatever style of yoga that you practice.  You want a mat that is the right fit for your particular style of yoga and your body type.

Due to the popularity of yoga, the yoga mats have also become more solid, textured and higher quality.  In fact, there are many yoga mats available today that are eco-friendly. Eco-friendly mats are much more favorable because they are better for the environment and aren’t made with toxic materials.  

There are many eco-friendly types of yoga mats (thanks to the team at ConsumersAdvocates.Org for putting in the research!)to choose from that can still be comfortable and flexible.   The eco-friendly mats come in cotton, cork, jute and many other durable and eco-friendly materials. 


The cheaper, plastic mats are less popular today as we realize discover the negative impact these mats have on the environment and our bodies.  The plastic mats are also filled with toxic materials and the last thing you want is to practice yoga on that kind of mat. 

Now that you know the benefits of an eco-friendly yoga mat, there are a few other things to consider: 


The traction of the mat you purchase can be very important no matter what type of yoga you practice.  A mat which has some traction is important, but you want to be comfortable when moving. The texture of the mat also determines the traction and a rougher mat is ideal as you advance in your yoga practice.

The Thickness of the Mats

The thickness you want in a mat usually depends on your body type and the kind of yoga you practice.   A thicker mat is better for those of us that have back or any joint paint. It is also typically preferred if you practice a more meditative style of yoga.  The thickness, however, might make it harder to feel the floor. Therefore, it depends on your body type and what’s important to you.

Durability of the Mat

You always want a high-quality mat that will last a long time.  There are plenty of eco-friendly mats as well as other quality mats that can last a long time. It’s worth spending a little more money for a mat that will last you a longer time no matter what style of yoga that you practice.

Sticky vs. Slippery Mats

A stickier mat is usually a better choice for a yoga mat when you are practicing a more advance type of yoga.  A sticky mat makes it easier to keep your alignment correct as well as switching poses. There are many yoga practices that in which you need to stay positioned for minutes at a time and a sticky mat is certainly more preferable.

Length of the Mat

The length of the mat can be important to consider and you want a mat that is at least six inches longer than your actual height.  If you are tall or more than six feet, there are extra-long yoga mats that you can purchase. If you have broad shoulders, and extra-wide yoga mat should give you the extra space that you might need.

You can find the right eco-friendly yoga mat that suits your needs and style of yoga.  Since there are so many high-quality, eco-friendly yoga mats available, you should be able to find a great one that will last a long time and will contribute to saving the environment. 

Posted in Uncategorized, Wellness by Pat Moore
June 27, 2019

Hi! My name is Dylan and I’m addicted to school.  Ok not really, but I did recently graduate from my third post-secondary institution. Apart from gaining two degrees and an advanced diploma, I’ve gained a lot of knowledge along the way.

Johnston Hall – University of Guelph

I attended the University of Guelph, where I completed my B.Sc in Human Kinetics. There, I learned about the human body and had the opportunity to study in the cadaver lab, giving me a real-life glimpse of the human body and the ability to actually SEE what the muscles are doing during movement. I also learned that I LOVED physics. Imagine my surprise when I found out biomechanics was a thing and it was essentially physics for the human body!! I also wanted to give back to the community, so I became a volunteer exercise assistant at a health centre, where I assisted with exercises for older adults. Moreover, during my last year at Guelph, I did a fourth-year project where I researched fall prevention and older adults. My volunteering and my project fueled my passion for research and hands-on learning even more.

After my four years in Guelph, I wanted to research some more into the world of biomechanics. The next stop on my educational journey was completing my M. Sc at the University of Ottawa.  My research was focused on looking at older adults and how they adjust to sit-to-stands at varying levels of fatigue. But I learned so much more than that. During my time at U of O, I learned perseverance, accountability and initiative. I preserved from writing through all the different edits of my thesis, I was held accountable for my research when it was not going as planned, and I took initiative to reach out and contact those who could help me. I may have gained a degree from that school, but more importantly, I grew as a person there. And I discovered, post-graduate degrees were not for me. To my family’s relief, I was not planning on doing my PhD- Thanks to all my family and friends that I made walk up 7 plus flights of stairs to make my thesis happen!

Apart from completing my Masters, I believed it was a good idea to become a Registered Kinesiologist (R. Kin.) as well. So, I spent one winter studying for the registration exam, reading endless textbooks and memorizing the attachment points of muscles – Again!  I became a R. Kin. in the summer of 2015 and was lucky enough to have found a job working as one!  In that role, I was able to use my research in a practical setting. I was able to help people pre and post orthopaedic surgery, help patients manage pain, and help decrease arthritic flare-ups, all through the power of movement and exercise! Helping these patients, just through exercise, made me want to do more and that’s when I went back to school, for the third time, to become a Registered Massage Therapist.

I  have recently graduated from Algonquin College in the Massage therapy program, and the things I learned there were amazing. Apart from learning how to massage, I learned time management skills and the importance of maintaining boundaries. I learned that college was a different kind of hard. Almost like a fun challenge that made you also want to pull all your hair out.  Maybe most importantly, I learned  that I was going down the correct career path and I’m ecstatic on how well massage compliments my skills as a kinesiologist.

So, what does this all mean? Whole Therapy is lucky to have gained a (soon-to-be) RMT and a Registered Kinesiologist, who has years of experience in the fields of movement and exercise. Not only will my RMT touch help to ease pain and increase range of motion of a joint, but my R. Kin. eyes will be able to look at your movements as a human being and come close to pin pointing what needs to be worked on.


My name is Dylan, and I’m a life-long learner and a two-for-one therapist.

Dylan Crake
Registered Kinesiologist
and soon to be Registered Massage Therapist!

June 12, 2019

The word Osteopathy usually comes with a question mark after it. Although well recognized in Europe, Osteopathy is not as well known here in Ontario (The fact that Osteopaths have a hard time defining Osteopathy doesn’t help in that regard).
In this short article I will try to describe and define Osteopathy to the best of my ability, as a first-year student of Osteopathy.

The History

Dr. Andrew Taylor Still

Osteopathy began with Dr. Andrew Taylor Still, born in 1828 from Kirksville, Missouri. Despite being a medical doctor, he lost three of his children to spinal meningitis. This was at a time in our history when medicine was still far from advanced. These deaths were the catalyst that led the determined Dr. Still to seek alternative health solutions. 

The Principles

After studying the anatomy of the human body in great depth, Dr. Sill created three principles that would become the base of modern-day Osteopathy:

  1. The body is a functional unit. This means that the parts of the body do not work in isolation, but in cooperation. For example, when we have pain in the wrist, we often find that there are problems in the elbow, shoulder, neck, etc.
  1. Secondly, the body’s form (structure) and function (activity) are interrelated. This means that by helping the body’s function, one can improve the structure.

For example, when we get an injury to the wrist (damage to the structure) as a result of overuse of the hand, we can correct the function of that wrist through manual therapy. This, in turn, will help to correct and repair the strain in that structure. As a result, the body will be able to slowly repair the injury and hence the structure will change.

  1. The body has self-healing properties. Sometimes, these properties are dormant and just need to be reawakened. In this case, the Osteopath’s role is not to heal, but to facilitate healing.

Going back to the example of the wrist, often the body will try to compensate for the lack of function in the wrist, which will create more problems. But compensating means that the body is allowing for the wrist condition: it will not necessarily get better.  Mobilizing that wrist, and related structures (elbow, shoulder, neck etc) sends a message to the nervous system that the condition that the wrist is in right now is not optimal and that healing is needed.  

How Osteopathy has Changed

As Osteopathy spread throughout the world, it has gone through significant changes and has been subject to much interpretation. As a result, there are now as many definitions of osteopathy as there are osteopaths (ok not really but still, lots!)

The style of Osteopathy that I am learning is known as Clinical Osteopathy, which means that first and foremost we address the client’s immediate symptoms. Carpal tunnel in the wrist, for example, we look at the immediate environment. (ie hand, wrist, arm).

Secondly, we then address the bigger picture. What happened in the shoulder? What happened in the neck? What happened in the back? How can we remove the strain from the system as a whole so that the injury will heal, but also so that this problem will be less likely to occur in the future?

What can an Osteopath Treat?

An Osteopath can address joints and bones, they can help with nerve tension, ligaments, fluid stagnation, muscles tightness, energy, and more. The methods used vary and depend on the goals, condition, and needs of the client.

The more I learn about Osteopathy and manual therapy, the more amazed I’ve become at how much can be done to help people that are in pain and in distress. While I can’t promise to make miracles happen through Osteopathy, I am definitely encouraged at the possibilities it presents in terms of helping people get better. A big part of the healing process depends on the client’s lifestyle and willingness to change what causes problems in their body, I’m really looking forward to working in partnership with clients, armed with plenty of new tools inspired by Osteopathy!

An Ongoing Process

To develop the skills of an Osteopath takes many years and I’m just now making my first steps. I’m humbled by the depth of the skills shown by many therapists that I’ve been treated by already, and I aspire to arrive at that level of skill and finesse one day!

As a student of Osteopathy and as a Registered Massage Therapist, it’s also very important to know what I can not do, I cannot cure arthritis in the joint, unfortunately, I cannot cure cancer.

What I can do is help with increasing your mobility, reducing you pains in various muscles and joints throughout your body. I can help with the overall relaxation of your body, which in turn can boost your immune system. I can help with headaches, jaw pain and lower back pain as well.  As an Osteopath, I’ll be able to help with digestion to some degree and helping people get better sleep! (Looking forward to that!)

What About The Science?

To be completely honest, not all techniques that Osteopaths use can be proven scientifically; this is due partially to the fact that Osteopathy came in to the world at a time when the methodologies were not fully developed, and partially because we are still so far from fully understanding the human body and all of its intricacies. As a keen investigator of the human body, I don’t take everything that Osteopathy teaches as a fact, but rather test it and question it to see what works.

I feel very fortunate to be able to work with such a variety of excellent therapists at Whole Therapy; we are always doing our best to learn from each other regardless of the modality being used. We all believe we have plenty to learn and teach each other!

Most of all I’m trying to learn from my clients to see what works and what doesn’t. That feedback is the most important information of all!

To sum it up, I believe that a big component of the therapy is the client / therapist relationship. As long as we keep an open line of communication during treatment, that feedback, along with my skills as an RMT as well as the tools I’m developing through Osteopathy will go a long way in helping me get you back on your path to health and wellness!


Roy Cohen is a Registered Massage Therapist at Whole Therapy who is currently studying Osteopathy. Although he currently does not practice as an Osteopath, his Massage practice reflects his learning on the subject.

Posted in Uncategorized by Pat Moore
May 30, 2019

Stage fright and fear of public speaking are some of the most common powerful fears in our society. Why would this be? In almost every case, logically there’s nothing to fear. We’re not going to be physically harmed, people aren’t likely to throw tomatoes at us, so why such visceral fear and avoidance?

Every negative feeling arises from one of two roots. Fear of loss of safety and fear of loss of love, which includes social standing, respect and the opinions of friends, family and the public.  The subconscious mind has more than a million times the neurological processing power of our conscious mind. Every word, action, tone of voice and body language experienced when young, informs the developing perceptions of our world and the degree of security and acceptability we feel within it. Core beliefs are formed by the age of six and become our “operating system”. These matter deeply because it’s estimated ninety five percent of our conscious thoughts, decisions and perceptions are shaped by these early subconscious programs (i.e. beliefs).

When it comes to working with stage fright and fear of public speaking, I’ve found Emotional Freedom Techniques including Picture Tapping Techniques to be so powerful I warrant the results. So how does it work? Stage fright is a big powerful “thing” for many. It seems too big to get a handle on. But every big “thing” is made up of smaller parts. By starting with a small manageable piece which is at the top of the pile, we can allow the conscious and subconscious minds to collaborate in figuring out the whole story attached to that feeling or belief.

Specific patterns of acupressure tapping keep the fight/flight/freeze part of the brain busy while this examination is under way. In some cases we’re starting with a specific element of fear, in others it may be the physical sensations felt at the thought of performing or speaking.

I remember a brilliant doctor who found the thought of lecturing to be extremely stressful. As we followed the pieces, we uncovered his subconscious train of thought. “I don’t understand or trust technology -> I can’t rely on it to work for me -> If it fails, I’ll be trapped and helpless -> Hmm, I suppose there will be a sound technician there, here could fix the issue -> I could print out a copy of my slides so if the worst came to the worst, I could use my own copies to keep me on track. I really do know my stuff. The slides are just a convenience. -> Actually the audience won’t be judging me for the tech failure. They’ll just be very happy they’re not the person in that position. They’ll be on my side, have compassion for me and respect me for not falling apart in this circumstance.

For another doctor, his biggest underlying concern was that someone would ask him a question he couldn’t answer and the audience would judge him as incompetent. As we worked through the beliefs wrapped around that, every part of him came to realize his peers would have total respect for “we don’t yet know” or some such reply. Intellectually they’d always known these things, but the old programs laid down in the subconscious were whispering a different and paralyzing story.

The search for perfection is paralyzing. Striving for excellence is inspiring.

For performers such as singers, the subconscious is trying to keep them safe the best way it know how with the programming laid down since they were young. Often there’s an underlying catastrophizing process going on. “If I’m not perfect, I’ll be horrible and everyone will be disappointed in me or judge me” Re-processing and rewriting the old subconscious programming attached to these feeling  sets them free to be in them moment and take pleasure in striving for excellence.

During the course of this work, clients begin to develop real self-compassion. Understanding at every level that being human is both a great and a challenging reality.

We all do the best we know how, with the tools we have at the time. It’s never too late to get better tools. No matter what our earlier childhood programming and experiences, we all have the opportunity to learn to become warm encouraging, nurturing mentors to our inner child. We don’t have to worry about how good we are at it at any time, because he or she isn’t going anywhere. We can go back as often as we need to, to gently educate, reassure and heal hurtful, fearful or limiting beliefs; without trauma.

To learn more about these techniques, set up an initial interview with David Gilbert. Our gifted Integrative Therapist. He can be reached directly @ 613-747-5458 or wellness@david-gilbert.com . Offering work so powerful it’s guaranteed.

Posted in Uncategorized by Pat Moore
May 22, 2019

Springtime is the start of golfing season, which is the time of year to pull out those clubs and take advantage of the warmer weather. In this article, I am going to talk specifics by explaining how flexibility helps you reduce injury and achieve a more powerful swing, as well as how to maintain that flexibility to ensure you have the most enjoyable experience.

We all know that flexibility is important. We throw the word around all the time, but often do not know why it is so important, specifically with golf. Flexibility as a whole refers to all the soft tissues within the body moving freely and without restriction. When this is sufficient, you are able to obtain full range of motion without having to compensate elsewhere. This is important for two main reasons; it avoids unnecessary injury and improves the power of your swing. Let us look at these points in more detail.

There is nothing more disappointing than getting out for the first golf game and walking away in pain, or even injured. Unfortunately, this is all too common because over the winter months, our muscles stiffen up with the lack of activity. This has some serious implications for proper posture, resulting in injuries to the neck, shoulders, back, hips, knees and ankles – the most common golf injuries that result from lack of flexibility.

To understand why unrestricted movement is so important, we need to first dissect the swing. As previously mentioned, posture is critical. To make successful contact, you must rotate your body while keeping your shoulders square and your eyes on the ball. If you have limited flexibility in any area, what starts happening is that you struggle to get the rotation (shoulder turn) you need to drive the ball. This shoulder turn not only keeps the club on the proper path, but is entirely responsible for the power behind your drive as well. Therefore, unrestricted movement allows for a wider and more controlled shoulder turn, greater core rotation, direct vision of the ball at all times, a direct path for your club, and ultimately more power and distance upon contact.

On the reverse side, when there is restriction in your torso, arms, hips, legs, etc., this interrupts the smooth coordination between these movements. Unfortunately, as a human, you are very smart and very stubborn, so you still find a way to hit the ball. In this circumstance, your body instantly starts figuring out a way to complete the task regardless of your restricted movements. So imagine this, with your eyes on the ball, you go to rotate your body backwards to wind up your swing. Unfortunately, at a certain point during that rotation, your body literally stops because of restrictions you have from tight muscles. From that point, in order to complete the task you now need to compensate using other parts of your body. So what happens? Well, you have reduced rotation in your core and your shoulders. Thus, the only other option is to use your arms instead of your trunk to complete the task. You are now driving your swing almost entirely by your arms as opposed to benefiting from proper posture, and the power of your core and shoulder rotation. In sum, you have significantly less power, a disappointing shot, and more often than not walk away with pain and/or injury from the overcompensation.

At this point, the importance of having proper flexibility when golfing should be clear. So let us touch on the proper way to work on this before diving into your game. First and foremost, always remember to warm up before you stretch. And no, this does not mean a walk from your car to the driving range. I am talking about a good, thorough warm up that gets your blood pumping.  Athletes everywhere call it a warm up for a reason – because of the overall sense of warmth you experience throughout your body. You should often feel a light sweat coming on as well. So, be sure to use these two bodily responses gauges to whether you have done it correctly.

As previously mentioned, walking from the car to the range does not tend to provide the proper warm up needed for the game. Therefore, here are some very simple options that are highly effective, quick, and require no equipment:


  1. Side steps 
  1. Marching in Place 

Once nicely warmed up, the next step is to start stretching. One very important thing to consider while doing so is that you always need to keep the stretch in a pain free range. Move gently with your body and do not try to force the stretch. If you find yourself going outside of that comfort zone, back off slightly, take a deep breath, relax, and let your body guide you.

If you are just starting and not sure what and/or how you should be stretching, these following stretches are by far a couple of the most amazing for golfers looking to improve their game. The Backswing Stretch touches on all the critical flexibility points necessary for a proper drive, and the Latissimus Dorsi Stretch really allows for that full rotation by stretching out the shoulders. Complete the following steps for incredible stretches that will loosen everything up in all the right places.

Backswing Stretch: 

  1. Take a wide grip on the golf club with one hand at either end.
  2. While holding onto both ends, rotate backwards in a slow, smooth, and controlled fashion (same motion as during your swing). Again, do not rotate so far as to cause pain.
  3. Come back to center.
  4. Slowly rotate to the other side.
  5. Repeat steps 1-4 alternating from side-to-side until you feel little remaining restriction.


Latissimus Dorsi Stretch

  1. Stand your club upright in a vertical position.
  2. Place both hands on top of the club.
  3. Drive your hips back as you drop your head between your arms, feeling a nice stretch through your shoulders and down your sides.
  4. Hold for at least 15 seconds, release the stretch, and repeat.
  5. Increased stretch – while still bent over in the stretch, bend your left knee and very slightly rotate to the right (right should towards the sky) – this should increase the stretch in your left shoulder.
  6. Hold for 15 seconds, and then switch to your left side by slightly bending your right knee and slightly rotating to the left (left shoulder to the sky).
  7. Continue rotating from side-to-side, holding for 15 seconds each side until you feel your shoulders loosen up.

NOTE: You can also do this stretch one arm at a time if preferred. Simply place one hand on the club and follow the same steps.


Cory Boyd

Registered Massage Therapist
Personal Trainer
Certified Golf Fitness Instructor
















Posted in Uncategorized by Pat Moore