Kellie Snook
120 Conception Bay Highway, Suite 106-14 Conception Bay South, NL, Canada

Book your appointment with me at Manual Medicine Center! Access the online booking app through the website or message me directly. #supportlocal #smallbusiness

Guess what?! BIG things are happening behind the scenes... Get ready for a new brand launch coming soon. Working with Stacked Digital Media on this one has been a DREAM! ... Stay tuned

The goals of the individual determine HOW particular exercises or movements are dosed. So for the exact same exercises: Load, volume, pace and rest periods.. should all be tweaked depending on the goal. ... These factors can ABSOLUTELY play a role in injury risk, rate of progression, and performance over the course of days, weeks, months etc. Often it's beneficial to cycle through different training styles to facilitate progression towards the end goal, but that talk on PERIODIZATION is for another post. A well BALANCED program will contain a mix of the above in APPROPRIATE ratios for the goals of the individual. There are always exceptions.

Looking to improve your core and prevent low back pain?! How to: Basic bird-dog exercise This exercise is great at preventing and decreasing low back pain. ... In this progression, we will be bringing our knee in to touch our opposite elbow, while hovering, instead of returning to our starting position between reps Key cues to remember while completing this exercise are: - keep low back flat and neck in line with the rest of the spine (look down at the ground, not up). - wrists should be stacked under shoulders and knees under hips - only lift extremities to shoulder/hip level - focus on keeping hips and shoulders square to the ground while doing so You’ll want to focus on completing this exercise slow and controlled - I recommend sticking to one arm/leg for 8-10 repetitions before switching to the opposite sides.

MONDAY MINDSET "Most of the time we feel tired not because we've done too much, but because we've done too little of what makes us come alive." - Jim Kwik We're not going to pretend the hard times go away. And that we won't need to do things that we would rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop "work"... we won't feel like ourselves. ... But it's not the time we put in at work that causes this. It's the time we don't put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to "get back to work." The times were we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. Literally schedule it in on your calendar as if it's a life-saving doctors appointment.. because in truth it is.

Resilience: /noun/ the capacity to recover quickly from difficulties. I love what I do because I get to help cultivate a community filled with resilient individuals living their healthiest and happiest life.

How much exercise should you really be getting? WHO released new guidelines this year! In summary: ... Adults (aged 18-65): 150 - 300 minutes of moderate OR 75 - 150 minutes of vigorous intensity training PLUS regular strength training per week. Pregnant and postpartum women: 150 + minutes of moderate intensity activity per week including aerobic and strength workouts. Older adults (aged 65+): moderate - high intensity exercise 3+ days per week, including balance and functional exercise. Children (aged 5-17): 60 minutes of moderate - high intensity exercise daily. SOME MOVEMENT IS ALWAYS BETTER THAN NONE, for those not currently meeting these recommendations. You can always start small and build up in time, intensity and frequency over-time. If you are looking to increase your physical activity in 2021 - I'm here to tell you, YOU CAN DO IT and your body and mind will thank you.

because everything feels extra out of control right now, here's a list of things you can control: - how you act - getting enough sleep - how you take care of and treat your body ... - how you take care of and treat your mind - setting your boundaries - what goals you create for yourself - what you focus on at this very moment Stay well friends. We can and will get through this, just one day at a time!

3 Tips For Return To The Gym To Keep Injury Free. 1) Load Management: This refers to overall WEIGHT, as well as VOLUME. Getting back into the gym you're NOT going to be as strong as you were before. Take the weight down, take the volume down. FEEL every rep, and get back into controlling the movements WELL, before you aim for lots. This is not a time to test your performance, but rather come in and do good work, and err on the side of conservative for a few weeks. ... 2) Rest and Recovery: This applies to between sets, between exercises, and between days at the gym.. allowing yourself enough time to be able to perform comfortably and smoothly is essential for long term success. Hydration, nutrition and sleep should all be prioritized to ensure you come back strong for the next day of training. 3) Enjoy the process: Take pleasure in the feeling of work, getting into a routine, and allow yourself some time before you expect to see progress. Going too hard too fast after doing too little for too long is a recipe for burnout and/or injury. Train smart, stay consistent, fuel and recover for success.

It's very easy for us to be distracted and forget to take care of ourselves lately. Remember to be active, eat well , seek help for your mental and physical health and to get adequate rest .

Stress is the invisible killer that we often don't talk about. It might seem under our control, at times, but without actually acting on it, stress can eventually grow and become a chronic disease. Check out the research article in the comments that revealed that just a 20 minute walk or sitting in nature was enough to significantly decrease the levels of the stress hormone called cortisol. Walking outdoors is my favorite way to manage stress! ... What is your go to way to decrease stress?