7 Habits of Highly Fit People

Happy holidays y’all! Between the parties, and the food, and the endless trips to the mall, have you managed to stay on track with your fitness goals? Just given up and decided NEXT year’s resolutions will stick? You don’t have to wait for an arbitrary stoke of midnight. You could start…NOW! How to do it and stay on track? Try to make use of the same habits the fittest of the fit use:

SET A GOAL: This is where you start. Now, while “get healthier in 2015” is a goal, it’s not smart! I mean, it’s clearly an intelligent thing to pursue but it’s not: Specific, Measureable, Achieveable, Realistic, Timely. What is a smart goal? How about I will run 5k in under 30 minutes by March 31 or I will lose 1″ from my waist in 4 weeks or I will do my physio exercises as often as prescribed and log my progress for each appointment. Notice that it’s set goal. Don’t go crazy – baby steps mean you’re more likely to avoid burnout or two-weeks-in-give-up-itis.

WRITE IT DOWN: Doesn’t matter what your goal is, forget about it and it’s not going to happen. Writing it down helps you cement it as a priority, and means you’re taking a little more time to think about it.

WATCH YOUR PORTIONS: If your goals are based on getting fitter, but you’re still eating whatever you want, you’re going to have a bad time. Fitness isn’t just about exercise folks. You still need to eat right. (Not sure how? Give our dietitian Meghan a call – she works out of the Westboro Clinic)

MAKE MOVEMENT MATTER: Don’t have 2 hours to do WODs at the crossfit box everyday? That’s cool, but if you want to get fit, you need to make fitness a priority. It could be a brisk run every morning or yoga in your basement once the kids are asleep. You’ve just got to make the time.

P-L-A-N: Failing to plan? Then you’re planning to fail. You’ve heard it before, and it’ll never stop being true. Want to eat healthy? Then you’ll need to prepare meals instead of just picking something up from the drive through. Planning a morning pump class? Pack your bag the night before. Fit people don’t just end up being fit. They plan it.

MAKE MOVEMENT MATTER (II): You’re fitting workouts in, and that’s awesome, but don’t waste your own time. If you’re not seeing positive results, think about changing the speed, length or intensity of your workouts. In the beginning a 15 minute walk might be a huge accomplishment, but you need to keep challenging your body as it adapts to what you throw at it.

SET A REALISTIC GOAL: Remember, your goals need to be smaRt! Choosing a realistic goal means setting yourself up to achieve it right from the beginning. You might want to lose 20 lbs, but you’re not going to do it in a month. Try breaking that huge goal into little, attainable goals, like 4 lbs. a month, and your successes will help keep you motivated above and beyond your initial goals.

I’m Sorry, a What of Health Professionals?

Ottawa Physiotherapy and Sport Clinics

A smattering folks. Ottawa Physiotherapy and Sport Clinics houses a smattering of health professionals. With a name like Ottawa Physiotherapy and Sport Clinic you might think:

a. We’ve got physiotherapists
b. We probably have people who know something about sports
c. Physiotherapists know something about sports

You my friend, are correct, but we’ve got so much more!  While physiotherapists can perform a multitude of services, we’ve also got some specialized professionals on deck to help those of you who are injured get back to your lifestyle pain free, and keep those of you who are healthy right there.

DIETICIAN SERVICES:
Getting your body to a happy, healthy point is about more than just doing your physio exercises. You are what you eat isn’t just a saying. You might not think of Ottawa Physiotherapy and Sport Clinics when pondering how to lower your cholesterol or lose weight but you should! Registered Dietitian Meghan Barnes works out of our Westboro clinic, and she can help you with both of those things. She can also help with your food allergies, get your diet tuned up for optimal sports performance, or just get you on the healthy eating train in general.

It’s $90.00 for the initial one-on-one consultation, where you’ll go through a nutritional assessment, discuss goals and develop an eating plan. 30 minute follow-up visits to keep you on track are $45, or you can opt for a package at $260 (initial consultation + 5 follow-ups)

MASSAGE THERAPY:
Nope, spas aren’t the only place to get a relaxing massage. Registered Massage Therapist Jason Walsh will take you from stressed to blissed in a matter of minutes. Stress is bad news, and has been linked to negative moods, heart disease, gastrointestinal disorders, memory loss, and decreased immune function. Not things you’d find in a healthy body.

If you’ve suffered an injury you’ll know massage makes a big difference not only with pain management, but also the healing process. If you’re injured and haven’t tried massage, ask your physiotherapist if it might be appropriate for your situation.

Massage is also beneficial for the un-stressed, un-injured yet active person. The first ski³bike³kayak of the season often leaves you with aching muscles, and massage is great to help loosen you right up. By keeping muscles mobile and healthy you not only feel less like a rusty joint, but are way less prone to injury. It improves circulation, helps with flexibility, and reduces après workout recovery time. Go massage!

Massage sessions start at 30 minutes for $51, and go up in 15 minute increments. 45 minutes is $68, 60 minutes costs $85, and if you’re lucky enough to have the time a 90 minute massage is $125.

So those are a couple of non-physiotherapy services we offer, but as you can see there are many, many more. Curious about anything in particular? Ask us next time you’re in, or feel free to send an e-mail if you’d like to see it on the blog: info@optsc.com