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The Pelvic Floor: What are Your Thoughts on Kegels vs. Squats?

Most women have been told at one point or another that Kegels should part of their everyday; something they should practice from a young age to help strengthen their pelvic floor. In this article Nicole Crawford takes a look at Kegels vs. squats and tighter vs. stronger. A very interesting read for any woman.


pelvic floor

Lemon Quinoa Spectacular!

A delicious recipe high in protein from the new addition to our Movement Studio Family, Nikki Hurst. Nikki is a Holistic Nutritionist specializing in plant-based nutrition. Check out the first of many of her recommended recipes!

More about Nikki: http://www.themovementstudio.com/instructors.html

Quinoa is a high-protein, gluten-free whole grain loaded with fibre, phosphorus, calcium, magnesium
and iron. Pair quinoa with fresh citrus juice, and it’s loaded with Vitamin C as well, making this dish an
explosion of essential nutrients imperative for optimum fertility. Serve this dish as a side or main, you
¼ cup raw slivered almonds
1 cup uncooked organic quinoa
2 cups water or low-sodium vegetable broth
sea-salt to taste
¼ cup fresh lemon juice
2 stalks celery, chopped
¼ red onion, chopped
¼ tsp. cayenne pepper (increases nutrient absorption as it aids circulation!)
2 cups baby spinach (folate!)
1 bunch Italian parsley, chopped
1. Toast almonds in a dry skillet over medium heat for a few minutes only. Flip constantly to avoid
burning. Set aside to cool.
2. In a medium sized saucepan (I recommend cast-iron, as it adds natural iron to your foods!),
combine the quinoa, water or broth and salt. Bring to a boil, then reduce heat to medium and
cook until quinoa is tender and water has been absorbed, about 10 – 12 minutes. Cool slightly,
then fluff with a fork.
3. Transfer the quinoa to a serving bowl and stir in the almonds, raw spinach, lemon juice, celery,
onion, cayenne pepper and parsley.
4. Serve warm or cold
Serves: 6

The 3 Habits of Productive People

Make sure you check these boxes everyday! They are fantastic tips on living well and being productive, by Daniel Dipiazza, via Entrepreneur Magazine.



Is Your Doctor Asking the Right Questions?

We often get sidetracked by trying to find a a specific symptom to answer why we don’t feel well. However, sometimes the answer is in our basic routine. Your Doctor, along with other questions, should really be asking some simple questions about your daily life, to get an idea of the problem’s source and if they are related. Here are 6 questions by Dr. Deborah Caldwell, via HuffPost Healthy Living, that might help.


Female doctor discussing reports with patient at desk in medical office

The Simple Goodness of Antioxidants

‘Antioxidant’ is not just a buzz word! They are a very real and very beneficial part of your diet. But what are they exactly? Here’s a simple breakdown of what they are and what they do for us, by Dr. Atil Arnarson via Authority Nutrition. 




The 10 Year Twitch

Some say that 10,000 hours or 10 years of training and you can master anything. How much of a person’s ability is nature and how much is nurture? “All of us are blessed with a certain amount of fast twitch and slow twitch muscles. If you are a slow twitch person, you can do some drills to train and get faster but you’re never going to be an Olympian.” (Brendan Cournane, Chicago-based running coach).


Simple steps to fresher food.

Never have a brown avocado again! Some great tips from Huffpost Taste on how to keep your food fresher for longer.



Just One Glass

Is red wine really good for you? A Cardiologist explains.

Via mind Body Green



Fit in your 20s?


A new study suggests that how fit you are in your youth could be a tell-tale sign of how sharp your thinking skills will be later on in life.


Weather Feature 20110728 TOPIX



Maintain your body on Menopause with Traditional Chinese Medicine

by Junko Lodge, registered acupuncturist at Yinstill Reproductive Wellness

After more than 30 years of maintaining a regular menstrual cycle, the role of the reproductive organs changes. The communication between the reproductive organs and the command center in the brain, the hypothalamus, goes through a transitionary period. The message continues to be sent from the hypothalamus but the reproductive organs are no longer able to fulfill their tasks.

The autonomic nervous system which controls involuntary body functions such as breathing, heartbeat, blood pressure and the dilation/constriction of blood vessels is deeply connected with this command center and is also triggered by its attempt to get the reproductive organs to function. That is why this hormone imbalance makes the body unable to adjust body temperature for example, so that excessive sweating or hot flushes can occur. Irritability, anxiety, depression, thirst, vaginal dryness, burning pain on the tongue or bad breath, irregular heartbeat and sleep issues may also manifest. Other possible symptoms include, feeling nauseous due to excessive stomach acid production, brittle nails, hair loss, headache, fatigue, joint pain and osteoporosis. The list goes on and on, but the good news is, if you listen to your body and maintain it well during the peri-menopausal stage, you can prevent these symptoms. If you already have some of these symptoms, it’s never too late to ease your symptoms and prepare for the future.

In Traditional Chinese Medicine, we use the same organ names as Western medicine but the functions and understandings can be a little different. Let me explain by using the understanding of how a car works as a metaphor.

The Liver is the like the car’s engine, responsible for movement and regulation of the moving parts of the car. The Kidneys would be seen as providing the oil/liquid in the car. With insufficient oil and liquid, the engine will not be able to cool down, it will overheat and if allowed to continue will result in the early breakdown of the car’s moving parts. Similarly, in the human body, when the Kidney does not supply the Liver with ample fluid, heat builds up causing symptoms such as irritability, headaches and insomnia.

What do you do when you see the check engine light comes on in your car? Do you keep driving your car?

What about when your body sends you signals that it is depleted? Do you drink coffee to force your body into action, go for a run, work overtime or fill your social calendar? Then when you can’t sleep when you are over tired or too stimulated from caffeine or exercise, do you reach for wine or something stronger to calm the body? When it is put in this way, the healthy answer becomes obvious.

Traditional Chinese Medicine is a great alternative way of balance back your hormones and functions. Acupuncture is a big tool of TCM. Acupuncture can treat autonomic nervous system-related diseases through modulating the imbalance between the sympathetic and parasympathetic activities. This is one of the reasons why acupuncture is so effective for menopause.

So what can be done to get the body back into balance? A comprehensive approach that addresses the individual and their unique body constitution, lifestyle and dietary habits is the right path. “Hot flushes” is a common symptom of menopause, but not every single woman experiences it. Also severities and manifestations are different. You must have a treatment which is totally customized for you. Simply put, that treatment is Traditional Chinese Medicine.

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