DeeVine Freedom of Movement

10/01/2016

October doesn't have to be the scariest month! In fact, InsideOut Health + Fitness is inviting you to our open house on Saturday, October 15th. If you have been thinking about consulting with a fitness professional about how to get going in achieving your fit-goals, come by to meet our staff, see our facility, and ask all the questions you can think of, and get a head start on how to make it through the holiday season! See you there!

09/14/2016

I will be at the Upper Canada College this Sunday, September 18 from 8:00 am until noon alongside InsideOut Health + Fitness in support of the The 35th Terry Fox Run. Please come to greet us at the InsideOut table where we will have Sunrise Yoga, fitness, massage and MAT demos. Team InsideOut really wants to send off the Terry Fox participants with a spring in their step! We look forward to seeing you!

08/05/2016

Proud to be included with others who make fitness a lifestyle. http://lornemarrfitafter45.ca/davida-vineberg/

DAVIDA'S BIO Davida did not play any team sports as a child, but took up experimenting with exercise at age 15. At age 35 she decided that, since she spent so much time in the gym…

03/23/2016

03/17/2016

I have addressed the issue of posture - or, rather, bad posture - before. While this link has some quality information, the process by which you can fix postural deviations is more than just a "stretch this muscle" solution. In fact, to break down the advice given here, ALL muscles will be of more benefit if they are "strengthened", or, better, "ACTIVATED". A HA! In addition, remember that posture is not just a front to back thing; good posture must rely also on the side to side component as well as the rotational component. We are 3 dimensions! Looking short and fat is just one "symptom" of bad posture; advanced wear and tear at joint surfaces is a more critical by product. http://healthhabits.ca/2008/05/28/stand-up-straight-your-posture-is-making-you-look-short-and-fat-2/

Is Your Poor Posture Making You Look Short and Fat? Two of the most common postural flaws I see are: Postural Flaw #1 – Anterior Pelvic Tilt Which leads to Lordosis Unfortunately, Anterior …

03/05/2016

THIS excites me: good advice within to increase your stability factor so that you can increase amount of weight moved, even if for one or two more reps! Since I train solo, I often use a band set up whenever I can as my spotter so that I can add weight without compromising my mechanics. http://anabolicminds.com/?p=20955

Building a big Bench Press can be frustrating. Sometimes it seems like no matter what you do, you can only add a few pounds here and there. Then you see a teammate hardly having to work o add plate after plate to the bar. It quickly becomes a demoralizing experience. However, all is not lost. You m…

03/01/2016

Could not agree more with this article. Tradition dictates that compound movements should be performed at the onset of your training session, but when you think about construction, it's often the little pieces that are put into place first to act as the foundation for the larger pieces. Why not do your calf raises, leg extensions and, say, seated hip abduction before your big moves? There is no truth to a "bad exercise," or a "bad order in which you do your exercises". It just depends on your goal. http://anabolicminds.com/?p=20855

Got a lagging or weak muscle group? Hit it first in the workout for better results. Here’s the science that backs it up. Joe Weider popularized The Weider Principles, a compilation of guidelines to help bodybuilders achieve their maximum potential. While these principles are often dismissed as bro-…

02/21/2016

The "keep your knees behind your toes" instruction is something I've been trying to undo for years; it's just not a cue that can be considered a rule, and most trainers, if asked, won't even know WHY they say it. Now here is Poloquin, a revered fitness "guru" finally making the same statement. Ask questions, people, especially about your health / fitness!

01/26/2016

Some words from people from all walks who have experienced M.A.T.http://muscleactivation.com/testimonials/

01/18/2016

Muscle Activation Techniques (MAT) is a process. Its like training for an event; results don't happen in one session. Here, a truly decent explanation of MAT, in case you didn't already know.
http://www.hugoanywhere.com/muscle-activation-techniques-muscle-brain-mobility/

Muscle Activation Techniques (MAT): Mobilizing the Muscle-Brain Connection Mobility Treatment Corrects Muscular Imbalance By Amanda Frank, Hugo Mobility Mobility issues affect a lot of us, to many varying degrees. In fact, difficulty walking is experienced by 27 percent of people ages 50 to 75. If y…

01/14/2016

I'm off to see a wizard, but in the meantime I'm posting two videos: the first, an overdue rant about fitness (MAT was not mentioned / downplayed (!), and lifting - especially for women - got honorable mention (!!)). http://youtu.be/rhj8AN9D34Q

The second video is about a unique scientific attitude to the fat / slim conundrum. It's not just a calories in / calories out game. (Brought to you by David Suzuki): http://www.cbc.ca/player/play/2678011123

The entire weight loss industry is dysfunctional, backwards and ultimately unhelpful. Mike Howard exposes some harsh truths about the deceptions and what we ...

01/12/2016

New year? Anytime is a good time for some fresh-pressed juice! Mine always includes lemon and ginger and a pinch of cayenne.

01/08/2016

Breakfast. One of my favourite meals to get creative with. I love this recipe because it is simple, and I always have the three core ingredients on hand: eggs, banana, and almond butter. This batch is two eggs, one banana and I've substituted 1 tbsp. almond butter with a high-protein peanut butter. I also added a scoop of my (chocolate) whey powder. Coconut oil to use in the pan - and you have have protein packed pancake breakfast. You can leave plain or use your favourite topping. Today I used cappuccino yogurt!

01/04/2016

Advice for the first Monday of the year. 💪🏼🍅 (🍖) 💄💋

12/31/2015

Fitness goals for 2016? Happy New Rear!! 😂🎉

12/30/2015

A client asked me if she should attempt a go at the gym even though she was feeling under the weather. I said it is a case-by-case thing. A more vigourous session (i.e., weights) might be more depleting than a yoga class. She followed up days later to tell me she opted not to go, as she lost her voice due to sore throat and stuffy nose. In retrospect, I'm glad she chose this option, and here is why: exercise, no matter if you're doing minimal-movement isometrics or high-impact Cross Fit, is, ultimately, breaking down of muscle tissue, which requires rest and nutrition for recovery. When one is ill, there is already a degree of breakdown in the system overall, and the only things left is rest and nutrition. So, a good rule with respect to training and state of well being is: if you are not at, or very close to, 100%, use the tools of rest and nutrition to get yourself back on par so that you can resume your training with high energy and good stamina!

12/25/2015

Erin Stern is an International Federation of Bodybuilding (IFBB) pro. She recently posted this: "I keep seeing posts about "exercises to avoid," and "what not to eat." I don't think there is a one-size-fits-all plan! If an exercise is challenging to me, and I feel that it helps me achieve goals - I'm going to do it!" I could not agree more with this declaration. For me the gym is my playground; it is my laboratory, my think tank. I take on machines that are supposed to be for one exercise and make it work for the exercise that helps me achieve my goal. Exercise is an art. It is a science. it is architecture. It is imagination. It is a process. if you're nervous about starting an exercise routine, don't be. And if you have any questions about an exercise routine that can help you achieve your fitness goals, message me here!

12/19/2015

I am all about the movements. Working muscle groups is a tried and true way to develop musculature, but envisioning the movement of the joint can help maintain joint integrity at the same time.

Over the course of history, humans have evolved from single-cell organisms into the multi-cellular complex beings we are today. In our current form, we are a collection of cells, neurons, hormones,...

12/19/2015

Get fit or have fun tryin'!

12/06/2015

While we on earth have the luxury of gravity, it is still necessary throughout the course of one's life to deliberately create force for the musculature, which, via ligaments, keeps joints functioning. Bone density. We are told that weight bearing exercise is good for building bone density, but how? Let's take a simple example of how astronauts lose bone density when on a space mission due to lack force, better known in this case as gravity. Other forces in life are elements: wind, water, velocity. Weights, cables and exercise bands are an obvious example of force, and muscles are (internal) forces. If you exert a muscle by imposing force (weights, etc. and elements as external forces; body-weight exercises such as planks and other isometric contractions as internal forces), then bones respond by laying down MORE bone, in essence "thickening", and that's how we can create greater bone density. Cool, huh?

11/29/2015

'This the season for...squash! My favourite is the acorn squash. I halve mine, bake at 450 for :40 minutes, then roast for 15 to finish. After they cool, I freeze them for later, and what I do later is: scoop out the meat from the skin, then sear them in a very hot pan. The squash naturally becomes caramelized, and the taste and texture is amazing, as a side, or in a salad with greens, quinoa, legumes, your choice! Enjoy.

11/29/2015

Had an awesome back workout at Bloor Fitness on Dupont, thanks to the invitation of a friend who is a member there. I was also able to up the challenge of my friend's training by adding a few tweaks to her moves. People often tell me they want to train with me; I love checking out different gyms, and I'm going to train anyway, so if you want a new pair of eyes to help take you to the next training level, message me here!

11/23/2015

A wonderful simple explanation of muscular development and the neurology of how the brain "speaks" to muscles. Muscle Activation Techniques is a tool for making sure all your muscles are present to help you perform tasks daily, from opening a door to controlling heavier loads in or out of the gym! http://youtu.be/2tM1LFFxeKg

View full lesson: https://ed.ted.com/lessons/what-makes-muscles-grow-jeffrey-siegel We have over 600 muscles in our bodies that help bind us together, hold u...

11/22/2015

I've said it before, and I stand by my claim: if you ask 5 different health professionals about one issue, you'll likely get 5 different responses /assessments. Be an informed consumer. Ask questions; go with what makes sense.

11/11/2015

Really great read here on kinesiology tape. Points about fixing the cause, not the symptom resonates. The tape is to injury what aspirin is to headaches: a mask, and when you wear a mask for pain, your body is tricked into l thinking it can do more than it actually can. (I think the tape looks cool, but that's about it.) http://breakingmuscle.com/health-medicine/kinesiology-tape-friend-or-dangerous-foe

Think twice before you grab that roll of kinesiology tape. Are you making matters worse?

11/11/2015

Breakfast! This is the "batter" to my gluten free pancakes: 2 ripe bananas, mashed (I took two from the freezer, thawed and then mashed. Added 4 whole eggs, 2 tbsp. almond butter (I used the P28 brand protein enriched signature blend. I split the mixture in half and added protein powder just to try. Cooked in 1 tbsp. coconut oil, and both varieties turned out fantastic! So good, in fact, I ate 4!

11/07/2015

An 11 year old dancer couldn't do her "left splits" when she came in today. Now she can. 💃🏻🎶 I love working with children!!!!

11/02/2015

Respiration. The act of breathing in and out. No matter if you're a yogi, a runner, a bodybuilder or a meditator, the power of strong, purposeful breath enhances the experience. Respiratory muscles are any muscles that attach to the ribcage, but are not exclusively attached to the ribcage. In other words, respiratory muscles attach to the scapula, the pelvis, to vertebrae, the humerus and the sacrum. So, ultimately this means that respiratory muscles can play a role in rotation, flexion, extension, adduction and - oh - breathing! Try Incorporating deliberate inhalations and exhalations and see where it can take your training.

10/23/2015

One of the first things you learn when entering the exercise industry is the F**T principle, which is the acronym for Frequency, Intensity, Time and Type. These are just a few options that you can manipulate in your training routine. Other things that can be used to diversify your training are planes of motion, intention, angles at which you place the resistance, range of motion, joint focus (are you using your feet? Your hips? Your back? Your scapulae?) and "fixed end", which means that you can target a muscle no matter which end of your lever is "fixed". If you find your training routine is just that - routine - and you need something new ideas injected to bring you to a new level, contact me!