Posts tagged Physiotherapist
Don't BREAK Your Spring!
Ease into your spring workouts.

Ease into your spring workouts.

Every spring for 13 years, it never fails when we hit April.

Runners running for the first time in 5-6 months end up hurting their ankles and knees. The reasons are endless but I think we can all agree that if falls into a couple of categories;

  • guys looking to get buff for vacation

  • ladies looking to slim down for that August wedding

Often there is this rush to solve those aches and pains of the winter too quickly. People will invest their tax return into a few massages to heal that old back injury in 1 hour.

If I had five bucks for every time I saw this scenario, I could retire.

Give Your SPRING a Break

Like the majority of Canadians, I love spring. We get out of our cocoons and head outdoors to patios, parks and pools. Inevitably people want to pick up where they left off last summer. Try to remember how much time has passed since your last workout. Ease into it.

Inevitably people become self conscious when they try on that new bathing suit; make a sensible plan, you’ve got 12 weeks before summer hits. You’ve got time even if you think you don’t.

Resist the urge to push too hard, if you don’t you’ll wind up on my table.

Be smart and don’t break your spring!


Reach Your SMART Goals
What are your SMART goals?

What are your SMART goals?

One of the most common mistakes beginners make in their training journey is not having defined goals. People in fitness, rehab and medicine will typically hear “I want to be fit.” “I want to lose weight.”, particularly at this time of the year. The main problem is engineering; if you can’t measure or define what success looks like, how do you know when you have achieved it? 

If you say, “I want to run a half marathon before the end of the year sub 2 hours.” That is a goal. If you say, “I want to squat 405 for 5 reps by June” that is a goal. “I want to be fit”, is a meaningless statement with about as much relation to your health as hugs solve homelessness.  

In order for something to change from being a wish to a reality we need to create goals or near-term objectives. We hear this a lot but clearly it bears repeating, goals should be SMART,

Specific, Measurable, Achievable, Relevant and Timed. The next time you want to set a goal ask your self;

  • Specific - Am I targeting a particular area for improvement?

  • Measurable - Can I measure the outcome in distance, weight, reps, time, etc.?

  • Achievable - Is the goal realistic? The number of guys who ask for 6 pack abs by June in mid-April is phenomenal.

  • Relevant - How motivated am I to achieve this goal & why?

  • Timed - Do I have a date to achieve the goal by?

 Examples:

By Thanksgiving I will run 10km in under an hour.

By my birthday I will lift 10lb on my bench.

By June 1, I will lose/gain 10lb.

 Once we have SMART goals defined we can work together to build a program based on lifestyle and goals to get you to the specific place you want to be. 

Decide what you want and attack it!

Guy Razy
Physiotherapist