Phone: 613-732-3333  |  |  570 Nelson Street, Pembroke
Employee of the Month!
Bryce Davidson
Fitness Associate
Bryce is my pick for employee of the month.  He is so focused and dedicated to the gym and improving his strength and athleticism.

He has been a great role model for me since I've jumped into the mix here at the Integrated Health Centre, and I appreciate his support and help with my learning the ropes

-Andrew Ryan, Fitness Associate

Pregnancy and Infant Massage 
Amanda Myerscough
Registered Massage Therapist
Pregnancy and Infant Massage
Therapeutic and Hot Stone Massage
Massage therapy can be very beneficial for infants and is best done for newborns to about 8 months old. Some common concerns with infants are gas, constipation and muscle tension. A massage treatment can help relieve these issues and prevent them from returning in the future. 

At the Integrated Health Centre, we offer two different approaches to massage for infants. The first involves an educational session where the massage therapist will instruct you how to complete a treatment. This will help strengthen the bond between you and your child and it will give you the skills to effectively help your child with their needs. The second is where the therapist provides the treatment directly to your child. The best approach will depend on your goals and your child's needs.

Massage therapy is also beneficial during all stages of pregnancy. Massage can relieve sore muscles and joints, help with stress relief and promote an overall sense of well-being. Some of the most common complaints during pregnancy are low back and hip pain. Massage can help lengthen and relax your muscles and improve your posture and reduce your pain. During a pregnancy massage, your therapist will adjust the treatment to suit your body and your needs. The position I choose most often is side lying, to ensure that you are comfortable and properly supported.
3 Reasons why Strength Training All Year is Better.

Some people who work out in a gym choose to take the summer off.  The often-repeated reason is that “I get my exercise outdoors, running and doing sports”.  Clinical research shows that strength training is essential all year long and here are the reasons why.

1. Reduce the rate of muscle and bone loss as you age. This is a hugely important aspect to strength training that isn’t always talked about. As we age, we lose muscle and bone mass. This can lead to increases in injury and less independence (on the more severe side of things) but why let those be an option? By keeping a regular and consistent strength training schedule you can help to stave off these effects. It’s never too late to start a strength training program either; if you have a budding teen that wants to get started or you’re in your late 70’s strength training can easily be put into your life. 

2. Help keep mood and energy levels high. Strength training, similar to aerobic exercises like running, releases endorphins into your body. Those are the ‘feel-good’ hormones that our bodies naturally produce - why not workout to feel great? Strength training has also been shown to help sleep patterns and be a powerful antidepressant. This type of training, done year round, certainly will help to keep you more energized and happier! 

3. More sustained results! Think of it the same way you see your golf or hockey game. The beginning of the season is always a little less impressive than what you’d like - because you’ve taken time off and the skills and abilities have decreased. By the end of the season, you generally feel on top again. Strength training all year, rather than a few weeks here, a few weeks there, will help to maintain and improve any of the gains (like the first two points above) you make when you start.
Client Testimonial
Penny Farnel about Medical Exercise

"I’d say it turned my life around. I have a lot less pain. I’m a lot stronger.”

“Once you feel stronger, it gives you a sense of confidence.”

"If you try it once, you’re going to want to come back.”
Nutrition and Footwear
By: Sherri Jorgensen
Hike with Keen & Explore their Technology 

Whether you’re hiking in Algonquin Park, walking the city streets or launching your kayak into the water, Keen has a shoe for everyone. Their anatomically shaped foot-bed has a contoured arch and centers the heel to provide comfort and support. The hiking shoes have dual density base that adds structure and support while absorbing impact. Keen has a wide variety of styles with different functions. Patented Keen.Dry technology has a waterproof, breathable membrane that lets vapor out without letting water in. Their Keen.Protect promise has molded safeguards against abrasion and mild impact, keeping toes safe from the unexpected without the added weight of a steel toe. Available in men, women’s and children’s, there is a Keen shoe for every person and every lifestyle! Available here, at IHC
Sports Nutrition 101 

Working out can be intimidating enough and a lot of people have no idea where to begin with sports supplements. The beginner kit for anyone hitting the gym should be a multivitamin, fish oil (with high dose EPA and DHA), magnesium, protein powder and BCAA’s (branched chain amino acids). Most people are low in protein to begin with, and then with the added stress of working out your protein requirements increase immensely. To figure out your protein requirements, the rule of thumb is 0.8-1.2g/kg of body weight depending on your lifestyle. This means for a person weighing 150lbs (68kg), they should have an intake of at least 55-80g of protein per day.  Protein supplement types can also vary but most people tend to stick with an isolated whey protein, which is one of the most easily absorbed. There are also alternatives for those who have dairy intolerance such as hemp, rice and pea proteins or hydrolyzed whey.  Multivitamins and fish oils are part of an essential base for everyone but especially for those putting themselves through the added stress of exercise. Magnesium can help relax tight muscles, prevent cramping and help with bowel regularity. BCAA’s are three special amino acids (amino acids make up protein) that help in muscle repair and recovery and can help promote muscle growth. Come talk to the staff at Integrated Nutrition to find out which sports nutrition supplements are right for you! 
Staff Picks for April

Multigenics Chewable, OmegaGenics DHA Children's and UltraFlora Children's

Are you tired of your kids constantly bringing home germs from school, and having cold after cold circulating through the house?

Although my children are generally quite healthy, there were many sleepless nights last year as my daughter in particular, suffered from a chronic cough.

This year however, there were no colds or flus in my house, and I attribute it to the combination of the children's Multivitamins, Fish Oils and Probiotics.  My kids have religiously been taking a combination of these three supplements every morning for the past year, and what a difference it has made.  These supplements are all chewable, and taste great.  In fact, my children even ask me for them, if i forget to set them out in the morning.  

If you want a healthier household, give them a try. 

Dr. Lindsay Heubner

Calm Bars

I am addicted to these bars because they are made of chocolate and coconut and have positive health benefits. They help to promote focus and reduce stress while curbing sweet cravings. With only 6 grams of sugar and 8 grams of fibre, they are low glycemic snacks. They increase GABA and dopamine that has been shown to help improve concentration and decrease anxiety. Ultra Calm Bars have 200mg of L-Theanine, the same amino acid found in green and black tea which helps manage anxiety.

Penny Gallant
Integrated Health Centre
570 Nelson Street, Pembroke
Along the Ottawa River in East End Pembroke
Phone:  613-732-3333