Phone: 613-732-3333 |  | 570 Nelson Street, Pembroke ON
January: Your New You Starts Now
This Month's Topics from IHC
Employee of the Month
Massage Therapy and TMJ Pain
Staff Pick of the Month
You Don't Need a New Year to make a Change; All You Need is Today
Crave Your Goals, Not the Sweets
The Energy Yielding Nutrients
Exciting Things to Come...
Employee of the Month!
Mandy Christink
Yoga Instructor, Footwear and Nutrition Associate
The employee of the month for December is... Mandy because "she went out of her way to carry a purchase to an older women's car who was worried about falling."

Other nominations were as follows:

- "She's so kind and really stands behind everything she does. She goes the extra length to help others."
- "She is always very considerate of people."

Congratulations Mandy!
Massage Therapy and TMJ Pain
Amanda Myerscough
Registered Massage Therapist
The Temporomandibular joint (TMJ) is where the jaw bone connects with the skull. This can be a very overworked and under treated area. We use our jaws a lot throughout our day with talking and chewing. Often times it can become sore and tense. Some common causes of this are excessive movement, clenching or grinding teeth, or a postural imbalance. Any of these examples may cause tightening or restrictions on one or both sides of the jaw, resulting in pain or tenderness, headaches and/or limited range of motion. 

If you find that you are having any of these complaints with your jaw, after ruling out dental issues or an underlying medical condition, massage therapy may be very beneficial. During a massage therapy treatment, all affected muscles, tendons and ligaments will be assessed and treated, if indicated. A treatment may involving working the muscles on the inside and outside of the mouth. Massage may be very beneficial in relieving some of the tension, stress and restrictions in place, as well as increasing your function and range of motion. 

Staff Pick
Dr. Shane Foy
My staff pick is Metagenic's Mycotaki complex. I have chosen this mushroom blend because it boosts our immunity and can help to ward off the cold virus or decrease the duration and severity of the cold. Over the counter meds rarely help to address our immune system so adding this to our regimen can keep us healthy during the winter months. 

10% off for the month of January!
You Don't Need a New Year to Make a Change; All You Need is Today!
Lindsay Gogolin
Fitness Associate
It's 2018 and a lot of people have made fitness one of their resolutions, the only challenge is the motivation to follow through.Getting in to the routine of going to the gym can be hard, it takes approximately 20-30 days to develop a habit. Even though most of us know that exercise has a list of benefits a mile long, initially, it doesn't make going to the gym any easier. If you're anything like me, working out makes you feel energized and clear-minded, but actually gather enough motivation to go can be difficult.
January is the biggest month for new memberships, and as we head into February your motivation may already be wearing off, so here are some tips on staying focused with your new regime for a healthier new you.

Remove Invisible Barriers- Identify the series of steps required to get you to the gym and think about anything that's holding you back from attending. Then, remove the barriers one at a time to accomplish your goals and override your subconscious.

Get a Gym Buddy- A gym buddy not only makes workouts more fun, but also keeps you accountable for going regularly.

Hire a Trainer- Having a personal trainer guide you through your fitness routine will help make sure you're spending time on the proper types of exercises, and getting that extra push with faster and better results. A common barrier for people being hesitant to attend a gym is the uncertainty many people feel if they're unsure which machines to use, or how. Hiring a trainer ensures you kickstart your goals on the right track, and can give you a boost of confidence in working out that you never knew you needed.

Track your Progress- It's important to set goals, but you need to make sure that they're achievable and not overly-ambitious. If you set an achievable goal, you'll feel a huge sense of pride and satisfaction when you reach it, which will have a positive impact on your motivation. Ask gym staff about getting a BIA analysis done to follow the progress of your cellular health and loss of body fat.

Reward Yourself- Give yourself a reward for regularly hitting the gym. It could be as simple as some relaxation time to yourself after each workout, or a small indulgence at the end of the week if you reach your goal. Rewards reinforce habits, and once your gym routine is habitual it won't require willpower to keep you going.

Here at the Integrated Fitness Centre, I see many different types of people, from young to old, from injured to recovering. Fitness is important and should be on the top of your to-do list.

Not convinced? Come see us for a tour and a free day pass!
Crave Your Goals, Not the Sweets
Mandy Christink
Yoga Instructor, Footwear & Nutrition Associate
This is the season of new beginnings; we set goals, make resolutions, and imagine a better version of ourselves. Whether it is to eat better, quit sugar, or just generally take better care of ourselves; we often find these good intentions go to the way side within a couple of months if not immediately. So, how do we break this pattern and actually make some positive changes in ourselves?

The first step is recognizing how we actually feel. Witnessing your thoughts is one of the most important aspect of yoga practice. How many times have you been to a yoga class and the instructor will tell you to pay attention to the sensations you are feeling and acknowledge your thoughts; but then let them go. Witnessing the thought process means to be able to observe the natural flow of the mind, while not being disturbed or distracted. This is really simple concept; we just need to start paying attention to the sensations we experience, quiet the mind, and breathe.

Although the idea is very simple for many it is extremely difficult to tune back into ourselves and recognize the subtle sensations that occur. We have become so out of tune with ourselves we often have no clue how we are feeling unless pain or extreme pleasure is felt. We miss those muted cues that our body and mind send to us. When we are reaching for that sugary treat, over eating, or any vice that grabs our fancy at that moment, we are just automatically moving through the motions. We have become so detached that we are no longer present in our day-to-day lives. That sugary treat could be loaded with emotional ties, boredom, or could have just become a habit. So this is the really great part of yoga, it teaches you to live in this moment, to be present, and to pay attention. This is the very first step in recognizing why you are straying from your intentions.

Yoga literally means “Yoke”: to unite the mind with the body. To help yourself achieve your goals this year, train your mind and body to be in sync; therefore allowing yourself to recognize some of these subtleties as they are happening. When your mind and body become more synced it is easier to identify behaviours and evaluate why they are happening, allowing you to more easily change to your desired outcome.
There are many techniques you can follow to help you become more aware, more present, and more mindful. Mindful Mediations can be practiced at anytime but when you feel yourself slipping into auto pilot, try to pull yourself back to the present moment. Listed below are a few simple meditations that can happen anywhere and at anytime. 

Mindful Meditations Exercises

1. This is a very simple exercise that can be performed at anytime. It is a simple exercise to connect to your breath. Following the breath in and out. As you are breathing out, be aware that you are breathing out. Breathe in and be aware that you are breathing in. Follow this breath for a few minutes to start. As you get better at this extend the time until you can feel how changing the breath changes the way your body feels.

2. Another Meditation practice is going on a walking meditation. This is a very simple exercise where the mind and body are connected. The same concept of being aware of the breath moving in and out applies to the walking mediation. With every step that you take be aware of what you feel, what you see, the effortlessness, and allow each step to bring you peace and joy.

3. Try to have a conversation with someone and be completely present. Not thinking about your own agenda. Listen to the person speak without judgment or thinking about how your going to respond to them. Observe their body langue as they speak and see if it matches what they are saying. Again do this without judgement. This exercise helps turn off autopilot and also gives the person a sense of importance in your life. Give yourself the gift of truly being present. 

The Energy - Yielding Nutrients
Cory Herback 
Health Coach, Fitness Coach
In the body, there are three organic nutrients that can be used to provide energy; carbohydrate, protein, and fat. In contrast, although essential for the body to function, vitamins, minerals, and water do not yield energy in the human body. Calories are very tiny units of energy; so small, that to make calculations easier, energy is expressed in 1000-calorie metric units called kilocalories (shortened to kcalories, but commonly called calories). When you see on a label, or popular books or magazines, that a certain food contains 200 calories, it actually means 200 kilocalories. 

The amount of energy from food depends on how much carbohydrate, protein, and fat it contains. When food is completely broken down in the body, a gram of carbohydrate yields approximately 4 kilocalories; a gram of protein also yields approximately 4 kilocalories; and a gram of fat yields approximately 9 kilocalories. Another substance also contributes to energy, however, does not sustain life. It interferes with the human bodies growth, maintenance, and repair. The only common characteristic this substance shares with the energy yielding nutrients is, when broken down in the body, it yields approximately 7 kilocalories of energy per gram. This substance is alcohol, which is one of the most detrimental substances to the human body, and can also be converted into fat and stored. Most foods contain different amounts of all three of the energy yielding nutrients, along with vitamins, minerals, water, and other substances. Only a few foods are an exception to this rule, such as sugar (pure carbohydrate) and oils (pure fat). Pure fish oils are some of the healthiest fats we can get. 

When the body breaks down carbohydrate, protein, and fat, the bonds between the nutrient atoms break, and energy is then released. Much of that energy is used to send electrical impulses through the brain and nerves, and for the movement of muscles. This is why the energy from food supports every single activity of our daily lives, from the smallest thought we have to the most vigorous physical activity. If the body does not use the nutrients, it converts them to storage compounds to be used when needed. If more energy is consumed than expended, weight gain is usually the result. If less energy is consumed than expended, the result is usually weight loss and decreased energy levels.  

In addition to providing energy, carbohydrates, proteins, and fats provide the material for the body to build the body’s tissues and regulating activities. Protein is, in fact, used less as a fuel source than the other two energy yielding nutrients, and is more so found in the muscles and skin, and help with digestion and metabolism. It is important to have a well balanced diet of the three energy yielding nutrients as they all play different, important roles in the body.  
Exciting Things to Come This Spring... 
At IHC, we really appreciate our clients for consistently allowing our team to be a part of your journey to optimal health. As a way to say thank you, we will be hosting a special VIP event in Spring 2018, exclusive to email subscribers only. Interested? Click the button below to stay tuned via email to find out the juicy details as they are announced, and receive your invite!
Integrated Health Centre
570 Nelson Street, Pembroke
Along the Ottawa River in East End Pembroke
Phone: 613-732-3333