When working out, you may find yourself gravitating towards more intense forms of exercise, but taking things back to the building blocks of movement has its merits too. You can support both how you feel and move, prevent injury, and revolutionize what you get out of your workouts. Practicing gentler movement and attending massage therapy can help you connect with your body’s needs and tendencies. Rather than building strength on a house of cards, develop good muscle coordination and create a solid foundation.

Dustin Kseniuk is a practicing LPN who graduated from nursing school with honours from Discovery Community College in July 2018. He also has advanced footcare training with PEDEducation through the University of the Fraser Valley. Originally from Saskatchewan, Dustin moved to the island in 2014 and has been working as a nurse and living in Courtenay since 2018. Dustin started his business to provide nail trimming and filing, callus and corn reduction, complete lower limb assessment, as-needed referrals, and much more from the comfort of clients’ homes. The business is fully insured and provides easy access to professional footcare.

Did you know that up to 80% of premature cardiovascular disease is preventable with a healthy lifestyle? Yet, heart disease continues to be the leading cause of death in men. Here are my top lifestyle recommendations to prevent heart disease: (1) eat a plant based diet including fruits, veggies, fiber, beans/lentils, nuts/seeds, and whole grains. Keep sugar to a minimum. Check out the heart healthy mediterranean diet (2) quit smoking (3) get up and move every 30 mins (4) limit your alcohol (5) learn to manage your stress with meditation or yoga (6) get regular health screens to check your blood pressure, cholesterol and blood sugar.

Did you know that our physical environment can affect our mental state? A cluttered countertop or disorganized closet can make us feel uneasy or change our mood. Here are some ways to improve the organization of your home and create a proper flow, free of physical (and mental) barriers. 1) Declutter countertops in your kitchen and bathroom. 2) Keep hallways free from clutter. 3) Consider using round tables in your home. 4) Choose furniture that properly fits the room it’s in. 5) Use a similar colour palette throughout the house. 6) Let the light in by not blocking any windows. Janice Leffler,

“AFA” is Amino acid Filaggrin based Antioxidants. Filaggrin is a protein in your skin. It is a natural moisturizer, containing amino acids capable of increasing the water-holding capacity of the skin. AFA peeling utilizes these valuable amino acids to promote healthier and brighter skin. AFA’s can benefit all skin types and are an ideal peel option for people with sensitive skin as well as those who suffer from rosacea, as there is little to no “down time” with AFA peeling. Other benefits include greater moisture retention, anti-aging benefits, reduction of hyper-pigmentation, deep exfoliation and less irritation than other chemical peels.

You know the feeling, you’ve tried it all: the anti-inflammatory diet, mindfulness, aerobics, probiotics, prebiotics, hiking, swimming in the ocean, self-help, TM, Atkins, Keto, injections, even contemplated more invasive treatments. Some worked short term, some not at all. Frustrating, your health and wellness still isn’t what you want. The perfect solution isn’t one thing, it’s a lifestyle, the daily/weekly practice of habits that are the perfect combination for you! Like the combination for a padlock, knowing and practicing your combination is key to “Owning YOU!”. Curious about your combination? Book a clarity call with Denise Ropp, White Cedar Integrated Wellness Inc.

‘Taking control of your health’ means reminding ourselves of our innate ability to heal and feel. You are powerful, with many defensive mechanisms allowing you to push through negative sensations, thoughts, and feelings. Sometimes, we fail to recognize our own power, with a veil of comfort shielding us from that which would cause us distress and harm. It becomes crucial to ‘tune-in’ and build awareness of Body, Mind, and Breath – remembering what our personal ‘normals’ feel like. In doing so, you are able to sense changed states, sensations and qualities. Connecting with your deeper awareness allows you to take action early and move towards wellness.

During these times we must take care of our emotional health. Strength training provides similar improvements in depression as anti-depressant medications. Currently, it is not known if this is because people feel better when they are stronger or if strength training produces a helpful biochemical change to the brain. It is most likely a combination of the two. Strength training helps to ease stress and anxiety by reducing stress, it helps sharpen brain-power and increasing self-esteem. Lifting your mood can help relieve depression, boost your energy level helping you cope better with whatever comes your way in the run of a day.