5 Minutes with Meg: Memory Edition
5 Minutes with Meg: Memory Edition

5 Minutes with Meg: Memory Edition

Remembrance Day may encourage each of us to remember different things: that numerous...

5 Minutes with Meg: Memory Edition

Lifestyle

5 Minutes with Meg: Memory Edition

Remembrance Day may encourage each of us to remember different things: that numerous Canadians have performed selfless acts of bravery with the goal of making our country and the world a better place, that a poppy can represent hope in times of despair, and that sometimes nature is able to persevere in the face of humanity's propensity to engage in destructive behaviours.

In November, we Support Movember
In November, we Support Movember

In November, we Support Movember

This November, the Cambridge Club has partnered with Beau's in support of their...

In November, we Support Movember

Lifestyle

In November, we Support Movember

This November, the Cambridge Club has partnered with Beau's in support of their #Beaus4Mos campaign with the Cambridge Club's General Manager, Paul Hudson, pledging to grow a 'mo in support of men's health. We're sure you know what Movember is and probably even have a few colleagues or friends participating this year - maybe you're even growing your own 'mo - but do you know what Movember really does and why it's so important?

Healthy Breakfast Choices
Healthy Breakfast Choices

Healthy Breakfast Choices

"Breakfast is the most important meal of the day" ... We know you've...

Healthy Breakfast Choices

Lifestyle

Healthy Breakfast Choices

"Breakfast is the most important meal of the day" ... We know you've heard this before, but how often do you actually think about it? How many days have you found yourself running late and considered skipping breakfast? If it's happened, even just once, you need to remember just how important breakfast is!

Cambridge Group Fitness Challenge: Get Involved
Cambridge Group Fitness Challenge: Get Involved

Cambridge Group Fitness Challenge:...

You’ve probably seen the creatives already on the digital screens at the Club,...

Cambridge Group Fitness Challenge: Get Involved

Lifestyle

Cambridge Group Fitness Challenge: Get Involved

You’ve probably seen the creatives already on the digital screens at the Club, but this November, we’re bringing back the Cambridge Group Fitness Challenge – an event that we last held in 2017. This incredible fitness challenge pits teams of trainers from all three of our Clubs and Members against each other, all while raising money for phenomenal charities that support youth in the GTA.

New School Athletic Warm-Up: Squash Edition
New School Athletic Warm-Up: Squash Edition

New School Athletic Warm-Up: Squash...

In recent years, we've been asked many times about the usefulness of historic...

New School Athletic Warm-Up: Squash Edition

Lifestyle

New School Athletic Warm-Up: Squash Edition

In recent years, we've been asked many times about the usefulness of historic warm-up methods for sports performance. While the general principles surrounding the need to warm-up remain valid, new methods have been introduced. A well structured sports specific warm-up should be implemented to serve the following purposes: Mental Readiness, Physical Readiness, Injury Prevention, and Performance Enhancement.

5 Minutes with Meg: Gratitude Edition
5 Minutes with Meg: Gratitude Edition

5 Minutes with Meg: Gratitude...

Consistent with a year ago, I've been thinking a lot about...the power of...

5 Minutes with Meg: Gratitude Edition

Lifestyle

5 Minutes with Meg: Gratitude Edition

Consistent with a year ago, I've been thinking a lot about...the power of gratitude. Many scientific studies suggest gratitude can reduce stress, improve sleep, make you happier, and even increase your motivation to exercise. As practicing gratitude purportedly also increases your energy and ability to overcome challenges, one could even surmise that gratitude will help you get awesome results from your exercise, as you'll tend to work harder and longer... Do you need more reasons to be grateful?!

Pilates: Is it right for me?
Pilates: Is it right for me?

Pilates: Is it right for me?

For some reason, Pilates is often seen as a class you should "avoid if you...

Pilates: Is it right for me?

Lifestyle

Pilates: Is it right for me?

For some reason, Pilates is often seen as a class you should "avoid if you don't know what you're doing" - but we couldn't disagree with this more. Sure, the first time you enter one of our Pilates studios, it can be intimidating. There are reformers - which you may not have ever seen before - and exercises that we guarantee you've never heard of before (I mean...what IS "The Hundred"?!?)

The Easiest Exercise to Add to Your Day
The Easiest Exercise to Add to Your Day

The Easiest Exercise to Add to Your...

Are you sitting down right now? What if I told you that you could burn up to 8-10 times...

The Easiest Exercise to Add to Your Day

Lifestyle

The Easiest Exercise to Add to Your Day

Are you sitting down right now? What if I told you that you could burn up to 8-10 times more energy than sitting with 1 easy exercise? And what if I told you that you could do this without needing any extra training or special equipment? The best part of all is that you can actually add this in ON THE WAY to and from the Club.

5 Minutes with Meg: Stress Edition
5 Minutes with Meg: Stress Edition

5 Minutes with Meg: Stress Edition

I've been thinking a lot about...stress and exercise. Exercise makes people feel...

5 Minutes with Meg: Stress Edition

Lifestyle

5 Minutes with Meg: Stress Edition

I've been thinking a lot about...stress and exercise. Exercise makes people feel better. Among other things, it experientially and physiologically lowers our stress levels. Peculiar thing about exercise: most of us know it's good for us. And many of us exercise less than we plan to/would like to/feel we should.

Do you know what your body is made of?
Do you know what your body is made of?

Do you know what your body is made...

Has anyone ever asked you about your body composition? Maybe you heard it from a doctor...

Do you know what your body is made of?

Lifestyle

Do you know what your body is made of?

Has anyone ever asked you about your body composition? Maybe you heard it from a doctor at a recent physical, maybe your personal trainer mentioned it during your latest workout, maybe you read the term in a recent article about getting fit for fall. But do you know what it really means? Have you ever asked yourself: What exactly is body composition?

Fall Back into Your Routine
Fall Back into Your Routine

Fall Back into Your Routine

Is it really that time of year again? Where did the summer go? The kids have gone back...

Fall Back into Your Routine

Lifestyle

Fall Back into Your Routine

Is it really that time of year again? Where did the summer go? The kids have gone back to school, the CNE has come and gone, and we're all trying to squeeze in the last few days of holidays before officially getting back into our routine. And while I have to admit that I've let my daily routine slide somewhat this summer, it's now time for us to switch gears and get focused again.

Journey Back to the World Cup: Injury Recovery
Journey Back to the World Cup: Injury Recovery

Journey Back to the World Cup:...

In September 2017, Meagan Brown joined Canadian National Alpine Skier, Ali...

Journey Back to the World Cup: Injury Recovery

Lifestyle

Journey Back to the World Cup: Injury Recovery

In September 2017, Meagan Brown joined Canadian National Alpine Skier, Ali Nullmeyer's team, traveling with Team Nullmeyer on the World Cup Circuit. Unfortunately, Ali's season came to an abrupt end when she suffered a season ending injury just four weeks into her training. After a long offseason of recovery, Team Nullmeyer decided to begin their quest to compete at the World Cup again in October 2018.

Understanding Athletic Therapy with Kaitlyn Swartz
Understanding Athletic Therapy with Kaitlyn Swartz

Understanding Athletic Therapy with...

Earlier this year, the Adelaide Spa added Kaitlyn Swartz to their team. Kaitlyn is a...

Understanding Athletic Therapy with Kaitlyn Swartz

Lifestyle

Understanding Athletic Therapy with Kaitlyn Swartz

Earlier this year, the Adelaide Spa added Kaitlyn Swartz to their team. Kaitlyn is a Registered Massage Therapist (RMT) and Certified Athletic Therapist - the first athletic therapist to join the Spa. She focuses on a holistic approach to finding and treating the root cause of her clients' conditions and pain, and not just temporarily reducing the signs and symptoms associated with their pain and condition.

5 Minutes with Meg: Tempo Edition
5 Minutes with Meg: Tempo Edition

5 Minutes with Meg: Tempo Edition

I've been thinking a lot about...tempo. In the 5 minutes we have today, let me...

5 Minutes with Meg: Tempo Edition

Lifestyle

5 Minutes with Meg: Tempo Edition

I've been thinking a lot about...tempo. In the 5 minutes we have today, let me focus on how tempo affects our ability to perform better during sport and physical activity. Runners and cyclists, this beat's for you!

What is Fascia?
What is Fascia?

What is Fascia?

Fascia is a term used to identify a large fabric of connective tissue that surrounds...

What is Fascia?

Lifestyle

What is Fascia?

Fascia is a term used to identify a large fabric of connective tissue that surrounds all muscle, ligaments, and bone. It is made up of collagen, elastin, and a liquid component called ground substance. This gives structure to our muscle; each and every muscle cell in our body is connected to the other by fascia. Our muscle is essentially nothing more than tissue in a Myofascial "sack".

The Truth Behind the Theragun & How We're Using it...
The Truth Behind the Theragun & How We're Using it...

The Truth Behind the Theragun & How...

Over the last few months, the interest in the Theragun has exploded, in large part due...

The Truth Behind the Theragun & How We're Using it...

Lifestyle

The Truth Behind the Theragun & How We're Using it...

Over the last few months, the interest in the Theragun has exploded, in large part due to slow motion videos of athletes using the tool on Instagarm, and its appearance at large sporting events like this year's MLB Home Run Derby. At the Toronto Athletic Club, Barclay and Chris Broadhurst, the Sport Medicine Clinic's Director, are once again at the leading edge, having already brought the Theragun to the TAC, introducing it to our personal trainers, the team at the Clinic, and our Members.

What it Feels Like to be Part of History...
What it Feels Like to be Part of History...

What it Feels Like to be Part of...

A little over a month ago, the Toronto Raptors brought basketball fans across Toronto...

What it Feels Like to be Part of History...

Lifestyle

What it Feels Like to be Part of History...

A little over a month ago, the Toronto Raptors brought basketball fans across Toronto and all of Canada to their feet, winning their first ever NBA Championship and bringing the Larry O'Brien trophy home. In the weeks since, we've continued to bask in the glow of being Champions - with very few days passing without seeing Raptors and Championship apparel around the city. And while we think we had a prime seat to witness history, our view was nothing like that of the Sport Medicine Clinic's Zahra Hashwani.

Is it Time for a Biomechanical Running Assessment?
Is it Time for a Biomechanical Running Assessment?

Is it Time for a Biomechanical...

Two of the clinicians at the Sport Medicine Clinic, Andrea Lilley (Athletic Therapist)...

Is it Time for a Biomechanical Running Assessment?

Lifestyle

Is it Time for a Biomechanical Running Assessment?

Two of the clinicians at the Sport Medicine Clinic, Andrea Lilley (Athletic Therapist) and Briana Bradstreet (Physiotherapist), are now offering biomechanical running assessments. Biomechanical running assessments are for runners of all levels: from novice, to marathon runners and triathletes. During a recent course, they learned: how to assess running biomechanics, how to properly assess and treat injuries when they occur, and how to know when a runner should consider changing their shoes to those with less support using the minimalist shoe index.

Stay Fit this Summer While on Vacation
Stay Fit this Summer While on Vacation

Stay Fit this Summer While on...

Ah summer - patios, sun, fun, and, of course, VACATION!!!! Just because you have some...

Stay Fit this Summer While on Vacation

Lifestyle

Stay Fit this Summer While on Vacation

Ah summer - patios, sun, fun, and, of course, VACATION!!!! Just because you have some time off doesn't mean you should throw your workout routine out the window. You don't want all your hard work over the last few months to be compromised just because you may not have a gym or the right equipment available to you.

5 Minutes with Meg: Shame Edition
5 Minutes with Meg: Shame Edition

5 Minutes with Meg: Shame Edition

I've been thinking a lot lately about...the power of positive thinking. There is no...

5 Minutes with Meg: Shame Edition

Lifestyle

5 Minutes with Meg: Shame Edition

I've been thinking a lot lately about...the power of positive thinking. There is no perfect, no 100%, no "I have to" or "should" in exercise and diet. There are lots of choices. Some of them will support your fitness and health goals and some won't. But, at the end of the day, the important thing is that you keep making the positive choices that shift the needle in the right direction.

You and Your Pelvic Floor: What You Need to Know

Posted: May 7, 2019

The muscles of the pelvic floor, how they function, and their importance seems to be all over the media lately. The fitness and wellness industry loves to latch onto some part of the body or some dietary fad, and make everything we do centre around that one thing until the next hot, marketable trend appears on the scene.

As fitness professionals, this gets frustrating for us and confusing for the clients we work with. Splitting the body up into various focal points and ignoring the bigger picture isn’t always the way to go. We can’t latch onto trends and neglect the holistic physiological system that we live in.

In the case of the hype about the pelvic floor, however, the extra attention was definitely needed. We need to know how it functions, how we can improve its function, and why its important to include pelvic floor awareness in regular exercise.

But let’s not get ahead of ourselves…

What is the pelvic floor?

The pelvic floor consists of nerves, fascia, and three layers of muscles. These muscles connect front to back, from pubic bone to tailbone, and side-to-side from one sitz bone to another. Their architectural design creates a bowl or hammock at the bottom of the trunk for five specific functions:

  • Support: Provides support for abdominal and pelvic organs
  • Sphincteric: Continence for bowel and bladder
  • Sexual: Orgasms and erections
  • Stability: Strength and coordination for low back, pelvis, and hip
  • Sump pump: Pumps blood and lymph back to the heart

For fitness professionals and practitioners, studying and learning more about the anatomy and function of this part of the body gives us some powerful tools to help our clients. Removing taboos and being able to openly talk about the muscles of our ‘private parts’, as some may refer to them, will only help us to grow and learn more about the incredible bodies we live in.

Before we explore how we can help to improve the function of your pelvic muscles, it’s important to first understand the basics about these muscles and what exactly they do.

The pelvic floor muscles basics

  • Span the bottom of the pelvis
  • Play a significant role in childbirth - helping for the safe and effective movement and control of the baby as it descends the birth canal
  • Help maintain optimal intra-abdominal pressure
  • Control the release of urine and feces:
    • Pulling up to tighten sphincters of the anus, urethra, and vagina - which allows us to delay for convenience
    • Relaxing to allow us to get rid of it
    • When they can’t optimally contract or release – and this is often due to lack of neural drive or activation – we struggle with incontinence (both urinary and fecal)
  • Affect sexual function:
    • For men, contributing to control of ejaculation
    • For women, contributing to orgasm and arousal sensation – the ability to control contractions can enhance sexual experience

There are numerous exercises that are indicated to help strengthen the pelvic floor. Exercises such as a dying bug and supine hip bridges are often effective and typically won’t exacerbate conditions such as Diastasis Recti, also known as abdominal separation.

Since the first and most vital part of working on your pelvic floor involves getting the right muscles to fire in the right way, we’ve created programs at both the Adelaide Club and Toronto Athletic Club to help you.

Adelaide Club

At the Adelaide Club, we have carefully developed a 4-week progressive workshop. The pelvic floor muscles are deep and often hard to connect to. Simply performing movements doesn’t always do the trick. Understanding how these muscles work, appropriate cueing, and the right training to increase neural drive to the tissue, is the best way to begin to train and improve muscle function.

Your focused intention and our expert coaching will help you build a strong neural connection and better awareness of these muscles, so you are able to engage your pelvic floor and improve your daily function. If you are interested in signing up for our 4-week workshop or have any questions, please reach out directly to Pamela.

Toronto Athletic Club

At the Sport Medicine Clinic, we offer pelvic floor physiotherapy, which assesses the integrity of your pelvic floor muscles in relation to your core, low back, hip, or pelvic condition. After a gold standard internal examination, an individualized treatment plan will be crafted that would include home exercise stretching and strengthening programs. Note: Kegels are not for everyone!  

If you would like to schedule for 60-minute assessment or have questions regarding your pelvic floor, please contact Joanne.

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Pamela Fitzgerald, Personal Trainer, Adelaide Club

pfitzgerald@adelaideclub.com

Joanne Ukposidolo, Physiotherapist, Sport Medicine Clinic

joanneu@sportmedicineclinic.com

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