This past Wednesday was our talk on cardiovascular fitness with Dr. Kevin Bundy, of Goshen Family Practice.

Dr. Bundy started of with a quote: "Your first wealth is your health". Very appropriate and great words to live by.

Dr. Bundy was amazing at clearly explaining several topics in detail and then reviewed them again in simple terms.

Two things that Dr. Bundy wanted everyone to take away from the night were 1. EXERCISE is GOOD! and 2. Some Exercise is BETTER than None!

Dr. Bundy also stated 4 major determinants of a person to maintain good health are: 1. social connectedness (being involved and interacting with community, neighbourhood, church, sports, work, etc.), 2. spirituality ( any religion, nourishing the spirit. ), 3. exercise (30 minutes, 5 times per week, moderate exercise.) 4. good nutrition (balanced, consistant, water is good, pop is not a clear liquid.).

To simplify implementing the correct exertion level for benefit Dr. Bundy suggested using the talk test:
The talk test method of measuring intensity is simple. A person who is active at a light intensity level should be able to sing while doing the activity. One who is active at a moderate intensity level should be able to carry on a conversation comfortably while engaging in the activity. If a person becomes winded or too out of breath to carry on a conversation, the activity can be considered vigorous.

It was a great chance to talk comfortably with a very knowledgeable and caring physician who happily offered his time. Thank you very much Dr. Bundy.

Call or email the office if you are interested in the handouts. 248-1040 or signalhillchiropractic.com.

Running and Walking Class

Walking Class here tries to become

more aware of their head and neck position.

The walking class was again well attended. The different questions asked in class offer new opportunities to enhance learning- so come with your inquires!
This week, someone asked "what is the best head and neck position while walking". This is a great question and I asked the class was to show me what they thought was the best position. As anticipated, their heads were still further forward than ideal.

Putting theory into action !

This is often the case with most people's posture. We think we have good posture, but often there is much room for improvement. When your posture is not right, walking can actually HURT!
That is true of the class- being shown what ideal posture is. When your posture is ideal, walking and/or running is VERY healthy for your body and back.

Here I am working with Dan to improve

is upright posture while running.

In our running class, though we only had one person, we accomplished a lot. Our approach is similar to our walking class but with more speed, having smooth, fluid movement is more important. The subtle changes that we implement that we implement in the running class can make a big difference !

April 2006 Schedule - Get Fit 5K Classes and Lecture

Saturday April 15 and 22:
Beginner Walking and Running class, 7: 00 am (runners), 7: 30 am (walkers), Milford High School Track, Milford.

Learn proper technique, stretches and gait analysis to help you achieve your goal of becoming fit ! 30 minute classes taught every Saturday morning by Dr. Brian Mcmaster of Signal Hill Chiropractic Center. Free. Please contact 248 -1040 or email drbones@signalhillchiropractic.com to pre-register or questions.

Saturday April 15 and 22:
Low back Strengthening Class, 12: 00 noon and 12: 30 pm , Signal Hill Chiropractic Center, 5870 Cook Rd, Milford. Do you have low back pain?

Dr Brian McMaster will show you a series of important stretches and strengthening exercises you can do at home to help strengthen your low back to reduce the pain and chance of injury. Free. Please contact 248-1040 or email drbones@signalhillchiropractic.com to register or questions.

Monday April 17 and 24:
Weight Training for Beginners, Signal Hill Chiropractic Center, 5870 Cook Rd, Milford.

Dr Brian McMaster will instruct beginners on the proper use of weight-training machines and specific stretches needed to create a successful work-out program. Free take-home materials are also included in the class. Free. Please contact 248-1040 or email drbones@signalhillchiropractic.com to register or questions.

Wednesday April 26:
Cardiovascular Fitness and Practical guidelines, 7: 15 pm, Signal Hill Chiropractic Center, Milford.

Dr Kevin Bundy from Goshen Family Practice will be speaking and providing instruction on how to begin your journey to true cardiovascular fitness. This is part of an "Get Fit" expert lecture series on Wednesday evenings for community members that are looking for expert advice on getting and fit and healthy. Free. Please contact 248 - 1040 or drbones@signalhillchiropractic.com to register or for questions.

Hi Everyone

We had an amazing presentation Monday night from Maureen Riopelle who is the founder of the Mary's Circle of hope / Mary Maguire Foundation for helping and guiding survivors of Breast Cancer. All proceeds from our 5 K race in September will go to this foundation.

We also had Dan Young owner of Stellar Real Estate give us a crash course in motivation which was exceptional.

Unfortunately turn-out was low due some of the most beautiful weather of the year. Who knew.

Highlights:

Maureen Riopelle, a Breast Cancer survivor herself, inspired us with her life path and how having cancer has given her a greater appreciation of her health, her surroundings, and what it truely means to open up to the universe and receive what's all around us and to give back to nourish your spirit. A message all need to hear and understand deeply. Thank You Maureen!

Dan opened with a great quote: "Most people aim for nothing and hit it with amazing accuracy". He also spoke to us with a lot real life experience, analogies, and about having clearly defined goals to navigate our path to success.

He provided us with some action steps and informative websites. If you are interested please email or call, (drbones@signalhillchiropractic.com or 248-1040).

I reviewed the game plan for the classes and upcoming talks.

Our next talk is on cardiovascular fitness: guidelines questions and concerns with Dr. Kevin Bundy of Goshen Family Practice and my family physician.

Get Fit 5K Classes

UP NEXT:

• Monday nights : weight training 7:15 to 7:45 pm at Signal Hill Chiropractic

• Wednesday nights: stretching 7:30 to 8:00 pm at Miami Athletic Club (formerly Royal Fitness) Free to patients of Signal Hill Chiropractic.

Monday April 10th 7:15 pm at Signal Hill Chiropractic Center Introduction to the Get fit 5K classes and lecture series with Dr. McMaster. Introduction of Mary's Circle of Hope (The Mary MaGuire Foundation) with founder Maureen Riopelle. Also Dan Young to connect with the why we are getting fit. Motivation

Welcome to the Signal Hill Chiropractic Center Blog

April 8th - Walking Class

What a cold and chilly morning (in Canada, a balmy morning!) but nine keeners showed up their walking legs on !

Coming out on chilly mornings like this will pay off. Hang in there. Even though it was hard to warm up your muscles, your nervous system developed a lot of new pathways. It may not overcome your desire to stay in your bed longer, but believe me, your body will thank you for it as you progress toward better health.

Try just doing 10 steps at a time, frequently this week to help strengthen your coordination and not aggravate your back. We will see you on Saturday !

Brian