the movement boutique

  • Blog, FIIT

    TORONTO PILATES STUDIO: 7 WAYS TO SEE BETTER RESULTS WITH YOUR WORKOUT

    toronto pilates studioWe’ve all heard the saying “too much of a good thing.” Well, sometimes cardio can be one of those things. Cardio is amazing for our heart health and for other parts of our body as well. It supports weight loss, increases lung capacity, improves memory and focus, and even enhances mood. However, it is best consumed frequently in small doses, mixed with resistance training and active rest, such as stretching. Take it from this Toronto Pilates studio and Toronto functional medicine practice, we know what we’re talking about.

    What is cardio exactly?

    A cardio workout is anything that increases our heart-rate. Whether it’s a spin class, running on a treadmill, hiking outdoors, a Toronto Pilates studio reformer class (hint hint) or interval training, cardio strengthens our heart. After all, our heart is a muscle and it needs to be worked just like any other muscle in our body to stay healthy. When our hearts and cardiovascular systems get stronger, more oxygen is delivered to our cells. This supports muscle recovery, boosts our metabolism and allows our body to function more efficiently. According to the Centre For Disease Control, only 1 in 3 American adults get enough physical activity. But just because you’re an avid cardio junkie doesn’t mean you’re exercising optimally!

    A question from a Toronto Pilates Instructor: Are You OD-ing on Cardio?

    The idea that we need to “go hard” with cardio and limit calories is outdated and old school! Excessive cardio and limiting calorie intake can tax the adrenals and cause a shift in cortisol levels, which signals your body to enter “fat conservation mode.” We’re not saying your workouts shouldn’t include cardio. No, no. Here at our Toronto Pilates studio every workout includes what we call cardio bursts. And workouts definitely should include cardio! But there are factors we need to be mindful of to ensure we’re getting the most of our cardio efforts.

    7 WAYS TO EASILY OPTIMIZE YOUR WORKOUTS

    HOW TO IMPROVE YOUR CARDIO TIP #1: Practice active recovery

    In order to repair micro-tears, restore glycogen fuel stores and ensure our muscles are recovering properly, it’s essential that our body rests. If we don’t, our muscles can weaken from being tight and overused. This makes us more susceptible to injuries. It also makes us more depleted of energy when it’s time for our next workout. But a rest day doesn’t have to mean being a couch potato. A rest day can still include moving our body. Opt for lower intensity physical activities, such as walking, gentle Pilates, yoga, stretching or foam rolling. This is what we call active recovery!

    HOW TO IMPROVE YOUR CARDIO TIP #2: Look for other mood-boosting activities

    In addition to physical benefits, there are many mental benefits to exercise. Exercise reduces stress, increases memory and concentration, and boosts our mood. When we exercise, our brain’s pleasure circuit activates (aka endorphins, dopamine, and other “happy” neurotransmitters!) If you’re anxious at the thought of taking a rest day for this reason, there are other mood-boosting activities you can try. Studies show that even just going for a walk gets our blood flowing, our muscles engaged and also triggers the release of dopamine. Other things like meditation and deep breathing exercises are scientifically proven to effectively reduce stress, clear our mind, build positivity and balance cortisol levels.

    HOW TO IMPROVE YOUR CARDIO TIP #3: Get into a “gain” mindset

    Let’s be honest, cardio culture is often built around tapping into our body insecurities to get us to lose more, get “skinnier” and sweat ourselves away. What if instead of focusing on losing, we focused on gaining? If cardio is something you truly enjoy doing, try switching your mindset away from that negative “less-than” self-talk to empowering reasons like building endurance, releasing endorphins and fostering mobility.

    HOW TO IMPROVE YOUR CARDIO TIP #4: Get enough sleep

    The quality of your sleep is important to supporting digestion, managing stress and balancing our hormones. It’s also essential when it comes to fitness and muscle recovery. When we sleep, growth hormone is released, our brain recharges and it’s the time when our muscles recover, repair and rebuild. Achieving a high quality of sleep helps increase our energy levels and prevent fatigue. So you’ll feel more motivated and revitalized for your next sweat session!

    HOW TO IMPROVE YOUR CARDIO TIP #5: Schedule your workouts appropriately

    Did you know that regular exercise can also promote a deeper, more restorative sleep? The problem is, we have to be careful of the timing of our exercise. If we exercise too close to bedtime (especially if it’s a high-intensity workout like cardio), it will get our adrenaline pumping, which can actually keep us awake and interfere with our sleep. While here at TMB, a well known Toronto Pilates studio, we always promote moving your body on a daily basis, we also encourage exercising earlier in the day. An early day workout will prevent adrenaline and cortisol from affecting you at night, so save the lighter exercises, like yoga and stretching, for the evening.

    HOW TO IMPROVE YOUR CARDIO TIP #6: Choose the right exercise for your cycle phase

    Ladies, listen up! Did you know that you can have more successful workouts if you plan them according to your cycle? The type of exercise you should be doing when you’re ovulating is different to what you should be doing in the days before your period. Studies show that days 7-14 of our cycle are when we have the most energy, so this is when we should engage in more intense workouts. Days 1-7 (menstruation), we’re better off practicing low intensity movements and sneaking in some active rest days.

    HOW TO IMPROVE YOUR CARDIO TIP #7:  Acupuncture Treatments

    Many athletes and active individuals rely on acupuncture to support the function of their body. Not only does it minimize muscle and joint pain, but it also reduces inflammation. Acupuncture also improves circulation, enhances energy, builds endurance and shifts us from our sympathetic state into a parasympathetic state. The former is the part of the nervous system responsible for our “fight or flight” functions. The latter is our body’s “rest, digest and heal” mode. Acupuncture can also allow you to have a deeper, higher quality of sleep. As we mentioned, better sleep can help you out in the long-run when it comes to your fitness regime.

    Did we mention we have killer Toronto Pilates classes and private Pilates sessions at TMB that combine the best cardio, three dimensional toning and strengthening movements? Check out what they’re all about!

    About The Movement Boutique in Toronto – Pilates, Chiropractic, Functional Medicine

    TMB The Movement Boutique Located on Yonge Street in Toronto, The Movement Boutique serves the areas of Summerhill, Rosedale and Yorkdale with Pilates classes and much more. Our philosophy is centred on a holistic, multimodal approach to health, grounded in the latest therapeutic techniques and clinical research. Our approach: Optimal health cannot be attained through a single therapeutic lens; injuries are often the result of a constellation of lifestyle issues, including dysfunctional movement patterns, trauma, nutritional deficiencies or destructive habits of mind.

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  • Blog, FUNC MED

    HOW TO GET YOUR CHILD TO EAT VEGETABLES

    how to get child to eat vegetablesIt’s safe to say that the majority of adults understand that eating vegetables is good for our health. But when it comes to little ones, who wildly prefer candy to broccoli, making that connection can be trickier. So how do you get your child to eat vegetables and more plant-based foods?

    What does plant based really mean?

    In many cases, the term “plant-based” is used as a marketing tool to trick us into thinking that particular food products are healthy. If it says “plant-based” on the label, then it must be healthy right? Think again. Foods that are “plant-based” can still contain inflammatory oils, sugars, sodium, additives, artificial flavours and so on. True “plant based” simply means that most of the food on your plate contains plants. In other words, it means you’re eating whole, nutritious, local, anti-oxidant rich foods to fuel your body. This contributes to your vitality. You don’t have to be vegan or vegetarian to follow a true plant-based diet. In fact, there’s actually a NON plant-based way to be vegan. Think about it, you can eat only white carbs, like pasta, and still be vegan, but that doesn’t mean your diet is fulfilling all of your nutritional needs. Right?

    There’s no doubt that having lots of fresh veggies, fruits and whole foods in our diet is good for us, but sometimes it can be tricky to get our kids to buy into it! It’s really important to teach our kids about the importance of plant-based foods when it comes to our health. And at the end of the day, we’re the ones who are putting food on the table for them. However, it can be easier said than done. Here are a few easy ways to boost plant-based eating in your family — aka tips for how to get your child to eat more vegetables!

    1. Sneak veggies into smoothies and popsicles

    The ultimate answer to the question, “How do you get your child to eat more vegetables?” is a sneaky one. You sneak them in, literally! Smoothies are great place to add in extra veggies and plant-based foods. Try adding 1/2 cup spinach or some frozen zucchini next time you’re whipping one up for breakfast. They won’t even taste it! Another smoothie-hack is to cut down on sugar content. One easy way to do this is to use 1/2 the amount of fruit you would normally use (i.e. 1/2 banana instead of a full one). If your kids aren’t into smoothies, you can also sneak them into homemade “popsicles” and even baked goods!

    2. Get them involved

    Studies suggest that when kids are involved in the grocery shopping and meal preparation process, they are more likely to feel inspired and excited about the foods they eat. Having them tag along to the grocery store or farmers market, for example, can be a powerful way to connect them to the source of their food. When they feel more connected, they’re more likely to think positively about what’s on their plate. Plus, they can have a better understanding of what makes LOCAL foods important for our health. For a fun summer activity, you can take them berry picking and maybe even head back to the kitchen to make your own homemade jam!

    3. Lead by example

    Let’s be honest, kids are smart and they will pick up on your own eating habits, which is why it’s important to lead by example and make healthy food choices ourselves. Monkey see, monkey do, right? So if you’re trying to figure out how to get your child to eat more vegetables, take a look at your own eating habits. As parents/adult figures, we have an essential influence on our kids, grand-kids, nieces/nephews etc. when it comes to how they view fruits and vegetables and everything else on their plate. If they see us trying and enjoying local, seasonal plant-based foods and making an effort to prioritize our health, they’ll be more likely to follow our lead.

    4. Make plant-based foods available

    Let’s face it, if all you’re serving for dinner is processed meats and take-out, that’s what your kids will be eating. If it’s not there in the fridge or on the menu, they can’t eat it! Try swapping out these foods with healthier alternatives. Some nutrient-dense, kid-friendly plant-based snacks include healthy fats like avocado or nuts, veggies with hummus, or smoothies. If they don’t like what you’re serving them, perhaps you can try preparing it in a different way! For example, if they don’t like steamed veggies, you can try stir-frying them in avocado oil. If they don’t like spinach salad, try sneaking it into a smoothie. If they don’t like avocado, try homemade guacamole. Our rule here is to have your kids try a food 7 different ways before you rule it out!

    5. Teach them about the benefits

    Although it’s fun sneaking veggies into kid-friendly foods, ultimately it’s important to introduce health/wellness concepts to them and explain why eating plant-based foods will benefit them. Remember, building these healthy habits in childhood is a great way to set our kids up for success in adulthood. If they understand the benefits, they’re more likely to care as they get older. To drive the point further, you can even try making a small garden at home if it would help them learn/understand why local, plant-based foods are better than processed foods. Plus, they will be sure to taste the difference between something picked from your own garden vs. something bought at the store!

    If you want to learn more about how to make dietary changes to UPGRADE your health, check out our 21 Day Clean Gut Detox program that covers topics like inflammatory trigger foods, nutrients to boost health, bloating, diet, sleep and more!

    Already know you’re ready to take your health to new heights? We are currently accepting NEW PATIENTS for TMB’s functional medicine program. To book a free 15 minute consultation, contact us today!

    About The Movement Boutique in Toronto – Pilates, Chiropractic, Functional Medicine

    TMB The Movement Boutique Located on Yonge Street in Toronto, The Movement Boutique serves the areas of Summerhill, Rosedale and Yorkdale with Pilates classes and much more. Our philosophy is centred on a holistic, multimodal approach to health, grounded in the latest therapeutic techniques and clinical research. Our approach: Optimal health cannot be attained through a single therapeutic lens; injuries are often the result of a constellation of lifestyle issues, including dysfunctional movement patterns, trauma, nutritional deficiencies or destructive habits of mind.

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  • Blog, FUNC MED

    What’s The Deal With Gluten Anyway?

    Does anyone else feel like gluten has become the food villain of the decade? So the question is…is it just a trendy fad or is it something we should actually be concerned about? Are there gluten free diet benefits? Like most food trends, navigating what your friends are doing, what’s trending online and what’s actually going to make a positive difference for your health can be tricky (read: impossible). Think you’re off the hook because that muffin you ordered was gluten free? Think again!

    What is gluten?

    Gluten is a general term for the “sticky” protein molecules found in some grains: gliadin and glutenin. It has a glue-like consistency that gives bread it’s elasticity when baked and it’s also often used as a binder or filler in processed foods. Why is gluten problematic? Gluten has been shown to spike levels of the protein zonulin in the gut, leading to leaky gut syndrome. This gut permeability allows undigested food proteins and bacterial endotoxins to pass into the blood stream, activating an inflammatory-immune response in your body. Wheat has the highest concentrations of gluten proteins and is the most common in our diet.

    In addition there are other gluten-containing grains, such as spelt, kamut, rye, barley and oats. Oats themselves do not contain gluten but are often processed in the same facilities as gluten products (unless specifically saying “gluten free oats” on the label). As such, a gluten contamination of oats can be enough to trigger a reaction in the body. Many common foods that contain gluten include bread, crackers, cereals, sauces, pastas, doughs, wraps, buns, dressings and pastries.

    Why does it seem that gluten-related health issues are suddenly popping up everywhere? Are there gluten free diet benefits?

    Reactions to gluten run on a spectrum. On one end there’s celiac disease, and then there’s gluten intolerance and non-celiac gluten sensitivity at the other. Research has shown that the prevalence of all three has been growing. Celiac disease in particular, has rates doubling every fifteen years! But the question stumping a lot of people is, why? Gluten has been around forever! Why all of a sudden are there gluten free diet benefits?

    For starters, the gluten that our grandparents ate years ago is very different than what’s available to us today. It’s estimated than 5% of the proteins found in wheat are “new proteins” that aren’t found in the original wheat plant due to hybridization and other modern production practices. These days wheat also contains MORE gluten molecules than they once did. Many gluten-containing foods, like popular commercial bread brands for example, already contains wheat flour (which is gluten containing), but more gluten itself is then added to extend the shelf life and make it more appealing to the consumer (softer, more pliable etc.). Don’t believe us? Check the ingredients list!

    Another factor that comes into play is modern agricultural practices. Our increased use of pesticides and the introduction of other toxins have not only depleted our soil of nutrients, but have increased the amount of chemicals in our food and environment. Cue leaky gut, intestinal damage and a susceptibility to food sensitivities. Not to mention wheat is one of the most heavily sprayed crops, most commonly being sprayed with glyphosate (also known as the leading ingredient in the pesticide called “round up).

    What’s the bottom line? Wheat is not what it once was. In addition, the intersection of many different factors in our food, environment and lifestyles have created the perfect storm for gluten reactions.

    Should everyone avoid gluten?

    Have you ever heard of a gluten deficiency? No? Well, that’s because it doesn’t exist! Evidence shows that at the end of the day, gluten doesn’t benefit anyone. One particular 2015 study looked at patients with active celiac disease, celiac patients in remission, patients with non celiac gluten sensitivity and patients with no gluten-related complaints. They found that exposure to gluten in all four groups lead to SOME level of intestinal damage. In other words, everyone has some type of reaction to gluten after consumption.

    Some people may only experience subtle symptoms because they’re able to repair and recover from the damage more quickly than others. Meanwhile other people’s symptoms are more obvious. Symptoms are also wide-ranging. Mood changes, to skin reactions, migraines, stomach aches, brain fog and joint pain are just a few. From a clinical perspective, if we know gluten is causing damage on even a small scale, it would be recommended to take it out of the equation because over time, small amounts of damage to the intestines can lead to more series issues.

    5 tips to adopt a gluten free diet and reap the gluten free diet benefits

    Don’t worry however because there’s good news! With gluten being the talk of the town these days, gluten free resources are becoming increasingly abundant in our society. From restaurant menus, to online recipes and cookbooks, there’s no shortage of gluten free alternatives. If you want a gluten free life, here are some tips to make the gluten-free diet benefits more accessible to you. We talk about this all the time!

    GLUTEN FREE TIP 1: Find substitutes that you love

    There’s no shortage of alternatives out there! Do your research and learn about what’s available. For example, you can use almond flour in your baking instead of refined flour and find healthy, gluten free brands that won’t trigger any symptoms. Need help with this? TMB’s got you covered with our health coaching services.

    GLUTEN FREE TIP 2: Check with restaurants in advance

    If you’re going out for dinner with your friends and feel weird or intimidated about asking the server about gluten-free options in front of the group, call the restaurant ahead so you know what to order! Most restaurants have plenty of gluten free options on their menu, and they’re happy to accommodate any and all dietary restrictions!

    GLUTEN FREE TIP 3: Have resources available in your home

    If all you have in your cupboards is gluten-filled foods, then that’s what you’re going to be eating! Add gluten free items to your next grocery list so you can stock your home with healthy alternatives. It might also be worth getting a few gluten-free cookbooks and pick some new favourite recipes!

    Just be careful to always check the ingredients list. Aka just because it’s “gluten-free” doesn’t mean it’s healthy!

    GLUTEN FREE TIP 4: Plan your meals ahead of time

    If you’re in the middle of running errands and have a social gathering to make it to in a rush, you’re more likely to make a pit stop and grab takeout, which might mean processed foods that contain gluten. If you plan out your day and bring a pre-packed meal with you, you’ll be more prepared when hunger strikes! Meal prepping can also help you stick to a gluten free diet instead of reaching for a bagel at work.

    Side benefit: Taking out processed foods from our diets (many of which are gluten-containing) and replacing them with nutrient dense foods is another reason you’ll likely feel better after going gluten-free!

    GLUTEN FREE TIP 5: Remind yourself how you feel when you eat gluten

    Before you dive into that bowl of pasta, remind yourself how you’re going to feel after. Will you be bloated? Would your stomach hurt? Do you get tired and have to go to bed early? Will your skin become inflamed? This can help motivate you to make healthier choices.

    Want to take a step in the right direction towards moving, feeling and looking better? Join our FREE 3 Day Clean Gut Detox Program! During the course of the 3 days, you’ll get a small glimpse of what to expect in the full 21-Day program. One of the cornerstones of the 21-Day Clean Gut Detox is education – We don’t just tell you what to do (like avoiding gluten, for example), but we also tell you why you’re doing it and how these recommended changes will support you on your health and wellness journey. The Clean Gut Detox emphasizes the consumption of whole, unprocessed, gut optimizing foods as well as various lifestyle changes & bio-hacks that can help you transform your health and wellness from the inside out.

    About The Movement Boutique in Toronto – Pilates, Chiropractic, Functional Medicine

    TMB The Movement Boutique Located on Yonge Street in Toronto, The Movement Boutique serves the areas of Summerhill, Rosedale and Yorkdale with Pilates classes and much more. Our philosophy is centred on a holistic, multimodal approach to health, grounded in the latest therapeutic techniques and clinical research. Our approach: Optimal health cannot be attained through a single therapeutic lens; injuries are often the result of a constellation of lifestyle issues, including dysfunctional movement patterns, trauma, nutritional deficiencies or destructive habits of mind.

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  • Blog, FUNC MED

    What are the benefits of collagen

    Understanding what collagen is and how collagen benefits your skin and overall health

    You may have seen it all over Instagram. You’ve glimpsed it in the vitamin aisle of your favourite health food store. You’ve noticed it on the ingredient list of some of your beauty products. Collagen protein has been the talk of the town and for good reason! But what is collagen, exactly, what are the benefits of collagen and should you be taking it?

    What is collagen and what are the benefits of collagen?

    Collagen is the most abundant structural protein in our body, with type 1 collagen accounting for 90% of the body’s natural supply. It’s an essential building block for healthy hair, skin, nails, cartilage, connective tissue, bones, tendons etc. and carries a wide variety of benefits, including replacing dead skin cells, promoting healthy joints & bones, and gut lining repair (Leaky gut anyone?) In short, there are countless benefits of collagen and here at TMB we’re big fans of it!

    5 awesome facts about collagen and why its good for you

    Still not convinced if collagen protein is for you? Here are five fun facts about collagen and its many beneficial properties!  Although our body naturally produces collagen, we add it to our diet for the following reasons:

    REASON #1 WHY WE LOVE THE BENEFITS OF COLLAGEN

    Collagen production begins to slow down and decrease as we age, which can cause signs of aging such as wrinkles, joint pain and weakened cartilage.

    REASON #2 WHY WE LOVE COLLAGEN PROPERTIES

    Although collagen can be found in many skin care products, such as creams and serums, it is more beneficial to take it orally rather than topically, as most molecules in collagen are too large to absorb into the skin.

    REASON #3 WHY WE LOVE THE BENEFITS OF COLLAGEN

    Collagen levels can start to deplete due to certain lifestyle factors, such as a poor diet, smoking, and consuming excessive amounts of alcohol.

    REASON #4 WHY WE LOVE COLLAGEN

    Collagen is not a complete source of protein. It is however rich in glycine, alanine, proline, hydroxyproline, arginine, and glutamine. These specific amino acids are the ones that play an important role in healing the gut lining and reparation of hair, skin, nails, joints and cartilage.

    REASON #5 WHY WE LOVE COLLAGEN

    Not all collagen is created equal. Make sure you are getting a 100 percent grass-fed collagen. Mammals store toxins in their bones, so you want to ensure you are consuming a clean source. This is why we carry Bulletproof Collagen at TMB.

    Can I enjoy the benefits of collagen if I’m vegan or vegetarian?

    Collagen is sourced from animals, so if you do follow a vegan or vegetarian diet, it might not be the best fit for you. As an alternative, you can incorporate colourful, plant-based collagen-boosting foods into your daily diet, such as dark leafy greens, beets, sweet potatoes and garlic.

    Collagen makes a world of difference in our overall wellness and skincare. Visit TMB to talk in more detail about collagen and your health! We provide tailored health improvement services that fit you better than designer couture!


    About The Movement Boutique in Toronto – Pilates, Chiropractic, Functional Medicine

    TMB The Movement BoutiqueLocated on Yonge Street in Toronto, The Movement Boutique serves the areas of Summerhill, Rosedale and Yorkdale with Pilates classes and much more. Our philosophy is centred on a holistic, multimodal approach to health, grounded in the latest therapeutic techniques and clinical research. Our approach: Optimal health cannot be attained through a single therapeutic lens; injuries are often the result of a constellation of lifestyle issues, including dysfunctional movement patterns, trauma, nutritional deficiencies or destructive habits of mind.

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