It’s already December, and the Holiday Season is here! Here are some tips to help you stay calm and centered this holiday season.
1. Get Organized
Whether you are an old fashioned list writer or electronic calendar fun, set aside some time to get clear about everything you need to complete this holiday season. Try breaking each item into smaller tasks with realistic due dates.
2. Schedule Self Care
Often the times when we are our busiest are the times we need self care the most, so be proactive and schedule your self care in advance! Register for a yoga class, book a massage and put it in your schedule the way you would any other task you need to complete. Massage releases stress fighting hormones, and will help you return to your to-do list more grounded.
3. Practice Kindness
The holidays are a tough time for many people – see if there is a way for you to give back or do a kind gesture for someone this holiday season. Don’t forget to be kind with yourself too!
4. Try to keep a Healthy Balance
The holidays are typically a time to indulge. Make sure you eat at least one healthy meal each day, drink enough water and rest enough to help keep your body healthy over the holidays!
What are your favorite ways to stay grounded over the holiday season?
After the big consumer events of Black Friday and Cyber Monday, it makes sense to have a day for people to think about giving to organizations that are making a difference. We like to look for places that spend most of their money on programming as opposed to administration.
Our Winter Warmer Fundraising is donating 100% of it’s profits to buying supplies to build survival kits for the marginalized members of our neighbourhood, you may donate here if you’d like!
HELP SPREAD THE WORD! If you are unable to contribute directly to the fundraiser, please help us reach our goal by letting your friends, clients, customers, and neighbours know about the initiative, including how they can donate! Thank you for helping us give back to our community this holiday season. Every bit helps!
*This is an initiative by the staff at Anatomica and local Bloordale business owners. We are not affiliated with the BLCF, but we respect the work they do. With the support of members of our neighbourhood like you, we can build a stronger community together!
Gua sha is a therapy which involves scraping your skin with a tool to improve your circulation. This ancient Chinese healing technique is great for addressing issues like chronic pain.
The goal is to break the adhesions formed in and around the muscles to bring inflammation to the area. The inflammation brought to the area will create a healing process that will not only heal the new micro-traumas caused by this technique; but will heal the original damaged tissue that caused the adhesions to form initially. The technique focuses on mobility and function of the body and removing the restrictions preventing the body from working optimally. It’s often used to treat ailments that cause chronic pain, such as arthritis and fibromyalgia, as well as those that trigger muscle and joint pain (including repetitive strain issues like wrist pain). Lotion is applied to your skin, and then your skin is scraped with short or long strokes to stimulate microcirculation of the soft tissue, which increases blood flow. A smooth-edged instrument known as a gua massage tool is used for the treatment.
Gua Sha is offered by our Acupuncturist, Annette Lambert and will be offered later in the month by our Athletic Therapist, Kristin Hodgen. You may book online with any of them here: https://anatomica.janeapp.com/
This is a caffeine free latte, perfect for warming you up on chilly, rainy fall days. Both ginger and turmeric have anti-inflammatory properties, which means this soothing and delicious latte is also good for you, and can be helpful for this time of year when everyone seems to be getting sick!
2 Cups Milk of your choice (I use almond milk)
1/4 tsp turmeric powder or 1 inch fresh turmeric root
1/2 tsp ground cinnamon
1 tsp ground ginger or 2 inches fresh ginger root
pinch of ground black pepper
1 tbsp coconut oil or coconut butter
1 tsp unpasteurized honey
Add turmeric, cinnamon, ginger and pepper to blender along with milk and blend.
Heat in pot until simmering.
Pour into your mug. You may wish to strain the mixture into your mug with a wire mesh strainer but you don’t have to if you don’t mind having some grit at the bottom of your cup.
Add honey, coconut oil or coconut butter to your desired amount.
We are pleased to welcome Megan Chalmers to our roster of therapists! Megan is a Registered Massage Therapist, Conditioning Specialist, and a Certified Athletic Therapist. This means that she will be as useful to you whether you’ve had hard day at the office or if you’re recovering from a sports-related (or non sports-related!) injury.
Athletic Therapy (AT) is a musculoskeletal system of treatment that evolved out of sports medicine. Similar to physiotherapy, AT involves itself in the diagnosis and treatment of injuries related to athletic practice, falls, workplace and automobile accidents, fractures, concussions, and pre- and post-surgical ailments. Despite their name, CATs do not solely treat athletes; their skills are as applicable the hockey player with a concussion as to the individual who sprained his elbow whilst attempting to open a jar of jam, which is something this author definitely did not do.
CATs work according to the Sports Medicine Model, a philosophy of practice that places prevention of injury at the center of treatment, and privileges a dynamic approach to healing that borrows on multiple disciplines of care. Certification for ATs is a thorough and impressive process that requires the completion of an AT program at an accredited university or college, 1 200 hours of on-field and in-clinic experience, and a valid First Responder license. The organization which oversees certification is the Canadian Association of Athletic Therapists (CATA), which has seven chapters across Canada.
We are pleased to offer Athletic Therapy at the same rates as Massage Therapy. Check out our website or give us a call to book an appointment!
Many of us spend hours at our desks, hunching over while texting or laying around watching Netflix – which can have repercussions on your posture. If like most people you have less than perfect posture, there are some things you may do to help strengthen your form:
Wall Angels – Stand with your back to a wall so your heels, buttocks, shoulders and the back of your head all lightly touch the wall while you keep your core engaged. Take three slow breaths, feeling your body’s best posture. Try sliding your arms up the wall overhead (like making a snow angel!) while maintaining your breath and posture.
Support your posture from the ground up – fashion doesn’t have to be painful! High heels can cause the hips to rotate forward and down, increasing the low back curvature and weakening the abdominal muscles. Shoes with poor support can allow your hips, knees, and ankles to develop restrictions that can further lead to core weakness and poor posture.
Work on your core strength – Exercises that strengthen your core will help you stand taller and help you maintain the proper posture, offering more support to your low back and taking the strain off of overworked neck muscles. Yoga emphasizes body awareness and diaphragmatic breathing, and Pilates is a great option to learn to control the deep core.
If you can’t put it down, hold it up! – Constantly craning the neck down to stare at our phones isn’t helping. Try holding your phone straight in front of you instead of bending your head down, and similarly propping your tablet up perpendicular to the table if you’re just reading.
Some people compare sitting to smoking in terms of how it is for your health. It may not necessarily be that bad; however, it’s also not harmless.
Many people who work office jobs are sitting for the majority of their day, which may cause neck and lower back pain along with other musculoskeletal discomfort. There are many ways you are able to reduce the strain on your body, including adjusting the height of your chair and monitor, adjusting the arms on your chair and taking breaks! Taking breaks to stand up and stretch will also help reduce fatigue. It may be helpful to set a timer for every 30 minutes reminding you to get up move around for a minute.
Massage can help if you’re already experiencing pain related to sitting too much. In a recent study, individuals with back pain who received massage therapy had less pain and were better able to perform daily activities than those who didn’t receive massage. Your range of motion may be increased, which will allow you to perform your daily tasks with a lot more ease and comfort.
At Anatomica, every treatment includes an assessment – no matter if it’s your first or your fifteenth visit. The reason for this is to help your RMT best understand your condition, and any changes to your condition, in order to provide the most effective treatment. Assessment may include verbal consultation, range of motion testing, manual resistance and other special testing, and may be done before your therapist starts your massage, or as part of your massage treatment. Assessment allows your therapist to track changes in your symptoms, so they can adjust their treatment plan as you heal.
An assessment allows for a specialized and targeted treatment; this does more than just soothe your symptoms and allows for lasting results, including decreased pain and increased range of motion. An orthopaedic assessment is not a diagnosis, it is an evaluation of soft tissue and the implications this has for posture and function of muscle and joints.
Assessment really is a process that allows each client to receive the treatment that they need and deserve. When assessment and treatment are two parts of one whole, it allows massage therapists to help you heal.
Many people experience insomnia – according to Statistics Canada, one in every seven people have problems going to sleep or staying asleep. Chronic pain is often linked to chronic insomnia, which is something for which you may want to seek treatment from a RMT.
Massage therapy increases the level of serotonin (a chemical produced by your nerve cells) which helps reduce depression, regulate anxiety and mood, and digestion. Serotonin is the precursor to melatonin, which controls your sleep and wake cycles. Massage is a smart, healthy, and drug-free option which has helped many people overcome insomnia.
When I opened Anatomica in 2013 as my private practice, I was committed to offering an unsurpassed level of service and care to every client. Today I have the pleasure of working with a skillful team of therapists and administrative staff that are equally committed to raising the bar in their fields and providing exceptional treatment. Our therapists are dedicated, professional, and focused on your health. Anatomica proudly offers some of the most effective manual therapy and functional assessment techniques, performed by therapists with several years of practical experience, all of whom demonstrate a considerable effort to further their educations and understanding of current treatment protocols. We invite you to visit Anatomica to experience effective, personalized healthcare in an inclusive space, staffed by practitioners that are setting a new standard of professionalism. We are Anatomica. Welcome.