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3 Daily Movements That Cause You Pain

demcnevin@gmail.com (Dawn Joseph) — Sat, 01 Nov 2025 22:08:34 GMT

3 Daily Movements That Cause You Pain

You might be surprised to learn that you likely cause yourself unnecessary body pain by doing three movements or postures unconsciously on a daily basis.

Here’s what they are, how they cause you pain, and how to fix them:

1. Bending Over with Straight Legs

Bending over with straight legs is common in people who are flexible up the back of their legs (hamstrings). They do it because they can, but that doesn’t mean it’s good. Bending over with straight legs rounds your back and places tremendous stress on the muscles, nerves, ligaments and discs of your low back. In fact, it increases the load you are lifting by 10 times – which can most certainly cause you pain in the long run.

Furthermore, loading in this position is particularly hazardous. Your worst case scenario being sciatica or a herniated disc (super painful). If you are not in the habit of bending your knees when you bend over, there is no way you will change your form when it comes to a heavy load. Since the average person bends over hundreds of times a day, it is something worth being aware of.

The Fix:

Squat. Squat. Squat. Practice getting your bum down! Your bum should be below your heart, and your heart should be below your head. It doesn’t matter if your feet are wide or splayed, drop you bum! Watch a baby squat and take a cue or two from their form.

2. Forward Head Position ( FHP )

Did you know for every inch your head posture sits forward, 10 more pounds of pressure goes through your neck and upper spine. Your head gains 10 lbs . per inch! Think about that. Your head is already heavy to start (around 10-12Lbs), 2 inches forward and it weighs 32lbs! This can cause you pain in your neck and may explain the chronic tight shoulders you are experiencing.

How often are we guilty of:

Sitting in front of a computer for extended periods of time
Not strengthening our back muscles (which are easy to forget when you can’t see them)
Significant amounts of cell phone use
Prolonged poor posture (have you caught a reflection of yourself lately when you are not trying to be aware of it)

It’s easy to do one or more of these things every day, and they all contribute to FHP. Since it only gets worse as time goes on if you don’t do something to better it, here are some fixes to at least reverse or reduce the effects.

The Fix:

Draw jawbones straight back, bringing ears over shoulders
Stand proud and walk into every room like ‘you own it’
Strengthen mid back muscles
Sleep on a pillow that keeps your head and neck in line with the rest of your body (not elevated)
Look ahead as you walk (don’t look down)

3. Leaning on 1 Leg While Standing

Leaning on 1 leg is common for those who work on their feet and stand a lot throughout their day. This posture will cause a pelvic dysfunction or is a way of coping with the discomfort of an existing pelvic dysfunction. Either way, it’s likely a pelvic dysfunction.

The Fix:

See a therapist. In the meantime try strengthening your butt with some clamshells. If one side is much harder, perform an extra set on the weaker side.

Let’s Get Practical

Whatever your bad habit, take a page from the 3 A’s of recovery, minimize the things that cause you pain, and create a healthy and pain-free body. The first step in creating change is Awareness. You didn’t form this habit in 1 day (more likely over 3 weeks to several months), so, don’t expect to break it in 1 day. Then, Acceptance (we are not perfect and that’s ok), and Action (make the change)!

All the best exercises or stretches in the world won’t fix it if you keep promoting bad patterns. Now that you are aware, here’s how to make the change!

Post sticky note reminders (on mirrors, in car, at your desk)
Ask someone to tell you when you are doing it. Don’t get offended – remember, they are helping you!
Burn these pictures of poor habits in your head so you get irritated when you think about it and therefore stop doing it
Don’t get mad at yourself for having done it (remember: Acceptance). Praise yourself for correcting it.

Consciously try to be aware of your habit for 1 week and do your best to correct it. See if that changes how you feel! For some accountability, try using the app called Streak: http://streaksapp.com/

Diastasis Recti: Should You Plank?

demcnevin@gmail.com (Dawn Joseph) — Sat, 01 Nov 2025 22:03:32 GMT

Diastasis Recti: Should You Plank?

For those who had a baby one month ago or several years ago, have a diastasis recti (abdominal separation) and wonder if they should be planking, here is my advice:

Start slow. Reaaalllly slow. And read on for more details and exercises…

Why? Many new moms are not even aware if they have diastasis recti. If you are unsure, I would be happy to connect with you and show you how to test for it. If this is a reality for you, rest assured that you can heal and regain control and form of your abdominals again.

Of the many health conscious women with recti diastasis that I have worked with, I’ve found 2 typical responses towards working out:

Women who are eager to get their body back in shape (given their active history) and go too hard out of the gates. And what happens? They’ll follow the latest fitness trends or go on the internet and wind up taking three steps back – by which I mean developing real issues like back pain, incontinence, and pelvic instability.

OR
Women who do nothing for fear of what to do. Sure, it is important to give your body a chance to heal and the opportunity to close the gap. But what happens if you do nothing? Nothing, which leads to further muscle weakness and core instability down the line.

But wait! There is a third option: Learn what to do, how to do it properly and take back your body!

So, the short answer to ‘should you plank with diastis recti?’ is NO, unless you can plank:

Without Bracing
Without holding your Breath.
Without Your abdominal wall Bulging out.
While maintaining Proper Postural Alignment.

See this video for cues on how to plank properly.

With diastasis, the primary goal is to get functional stability , meaning that you are able to gain control of the small muscles holding your pelvis so that you can do everyday movements without pain or dysfunction. This is incredibly important before you ever attempt hanging your entire body weight off your toes and shoulders with nothing but dysfunction and weakness in between.

If you have worked on the deep muscles of the core first, and can properly stabilize your pelvis, then YES, you should be able to do planks as long as they are completely pain free (that is a standard rule that applies to everyone planking.) No pain. Ever.

Try breaking the plank down like this. Hold for 10 seconds at a time .

If the plank felt like a bit of a strain, read Flat Tummy Secrets: 3 Simple Core Exercises . It will help you get to the plank…. safely! The exercises outlined will help immensely with the core test and once you can easily perform the core test perfectly on both sides, move to a plank (start on your knees, then progress to your feet).

If you want any more personalized support, or want help developing a functional cor e, drop me a line on the Contact page.

Kitesurfing in Isla Holbox: A True Holiday for Non-Kiters and Kids as Well.

demcnevin@gmail.com (Dawn Joseph) — Thu, 15 Dec 2022 21:50:07 GMT

Kitesurfing in Isla Holbox: A True Holiday for Non-Kiters and Kids as Well.

Note: This blog was originally written in 2013, so things have likely changed. Having kept in touch with some locals, I know the beauty and warmth of the people has not.Note: This blog was written and originally published in 2018. Due to popular demand, I have re-published it here.

If you are looking for a place that offers great flat water kitesurfing but with lots to do for kids and non-kiters and scenery that is equally enjoyable to truly chill out and enjoy on the no-wind days, then Holbox is a great destination.

Holbox (hol-bush) is a small gem of an island north of Mexico’s Yucatán Peninsula, about a 2 hour drive from Cancun. With crystal blue warm water, pristine fine white sandy beaches and hammocks strategically placed everywhere, it is the ultimate laid-back island experience. In fact, I think the locals would like it to be kept that way. No high rises. No paved streets, no named streets for that matter, just golf carts, a few motor cycles and the odd truck . So, nothing happens fast, which is just the pace I was looking for.

I chose it for 2 reasons. Firstly, it is an island, which means that as long as there is wind from any direction, you can kitesurf. And according to my trusted trip planner for windy locations by month, Global Kitespots , my early December travel dates corresponded nicely with the east coast of Mexico being in their mid-wind season.

I also chose it for being a relatively unknown paradise.

It is stunning. The sea offers rich marine life (but nothing to fear by the shore like jelly fish or otherwise). The waters are so clear and flat that you can literally see everything and there is a beautiful sandbank just slightly off-shore that you can walk for miles. Kids can play safely in the water as there are no waves or current and it remains shallow quite far out. The temperatures are in the high 20’s, but offset by a beautiful ocean breeze. Perfect, if you ask me.

It is very safe and the people are incredibly friendly. Even my minimum knowledge of Spanish was not a problem.

You can walk virtually everywhere you need to get to, but there are plenty of bike or even golf cart rentals if you want to go further, faster.

I did this trip on my own, but find it is one of the best places to consider when travelling with young kids or non-kiters.

Here Are a Few of My Favourite Things

Kiting:

I came here to kite and I loved every minute of it. The winter months typically provide a nice cross wind (‘el norte’) to the main beach slightly upwind of the hotels, but the south easterlies also bring a warm steady breeze. For experienced kiters, about $12.50 USD*** secures you a spot in the boat with one of the local kite schools, which will take you to the windy side of the island for about 4-5 hours of flat water, big air riding. The warm shallow water leaves you no need for a wetsuit** and the nearly perfect conditions let you ride for hours. This is a great place to learn with friendly and knowledgeable instructors. Contact Holbox Kiteboarding for more info on lessons and where kiting is permitted.

Travel:

I booked most of this trip on Alaska Airline points and had 1 stop over between Vancouver, BC and Cancun. When travelling with kids, I personally like stop-overs as they break up the trip. Between the 4 terminals at the Dallas Fort Worth airport there was plenty to do, infact just travelling between the terminals on the the Skylink train is an activity within itself. Once in Cancun, I would highly recommend a private shuttle to Chiquila, (where you catch the ferry to Holbox). Although more expensive, they are much faster and more comfortable than the bus and can be arranged by your hotel in advance. Safe and easy, it’s worth the expense. You can also arrive by plane from Cancun.

Accommodation:

I stayed at Villa and loved it. It was an immaculately kept boutique apartment removed from the village. Very quiet and relaxing. The owner, a local kitesurfer, was extremely helpful and quick to return email message before I came and was very accommodating when I arrived.

Other beachfront accommodations recommended for families that include a Pool: Casa Las Tortugas , Casa Iguana , Hotel Casa Barbara and Hotel Holbox Dream . In addition Casa Tom Tom has a small studio beachhouse for rent and Cielito Lindo Hotel is one block back from the beach. Airbnb are also available. Average price range (depending on the season): $60-$200/nightUSD.

Things to Do:

Bike rentals
Paddle board
Kayak
3 Island Tour (Isla Pajaros,Isla Pasion, Yalahau)
Fishing Tour
Whale Shark Tour (summer)
Horseback Riding

Meals:

You can eat good food for about $5-10/meal, plus whatever drinks you choose to consume. Everything from local cuisine, to French, Italian and even Sushi. My personal favourites:

Breakfast: El Cafecito . Endearing little café with great banana Nutella crepes and cute patio.

Lunch: Angeles Y Diablitos has the best smoothies and (turkey) sandwiches in town handsdown! Situated on a busy street right across from the main square, you can take in all the action.

Snack: Hotel Las Nubes has a small shack on the beach with amazing fresh pico de gallo and hand made chip. So worth the walk to the end of the beach. Full array of drinks offered as well.

Dinner: Los Peleones had the best fish I have ever eaten with a side of stuffed zucchini.

Internet:

Easy to do work from here as wifi is quite quick and dependable is included in most hotels.

Java:

Several cute little cafes like Tierra Mia create delicious lattes and iced beverages. A few shops even offer ‘kids’ areas with books and toys to occupy the young ones. Sit down, sip up and relax at Le Jardin .

Shopping

Small shops with local products like Azul Casi Cielo, who makes their own local jewelry or Hecho Con Amor with creative clothes and accessories (as well as many more) give you plenty to do when the sun goes down.

Things You May Not Know That You Should Know Before Coming

Do not plan your trip based on the weather chanel’s forecast. Having eagerly looked at the forecast in the weeks and days before I left home, it was predicted to rain daily. The reality was that in the week I spent here, it only rained twice for less than an hour each time. Not to say that it won’t rain, but don’t get too hung up on it. It may just pass over Holbox.

2. Bring a flashlight. It makes it easy to walk at night, particularly if your hotel is slightly out of the village as there are few lights on the road.

3. Exchange your money before you get to the Island. There is a bank machine and money exchange locations but be prepared to spend an additional 10% or more commission on changing money here.

Other places to consider kitesurfing in the area are Isla Blanco, El Cuyo and Tulum. More information on these sites can be found at Kitesurfvacation.com . It is one of the best all-round sources of information for a kiteboarding trip to Mexico.

***Note: This blog was originally published in 2013, so things have likely changed. Having kept in touch with some of the local people, I know the beauty and warmth of the people has remained.

For further travel tips and review on Holbox , visit Trip Advisor .

*I have since learned that it was featured in the New York Time 52 Places to Go in 2016 .

**Temperatures do vary and I have been told that a wetsuit may be needed in January and February.

Family Volunteering Abroad in El Salvador: How We Made It Work

demcnevin@gmail.com (Dawn Joseph) — Wed, 16 Nov 2022 22:11:19 GMT

Family Volunteering Abroad in El Salvador : An Experience Like No Other

This fall, our family had the wonderful opportunity to volunteer at the Escuela Libre El Zonte , a small school set in the heart of a quaint surfing village on the coast of El Salvador .

The school is a simple structure, but the furnished 2 bedroom, 3 bathroom living quarters are homey and have everything you need to live comfortably (including a fridge, stove and fans). There is no hot water, but there is no need for it in the hot climate. It sits across the road from the beach in a quiet area of El Zonte, where you can enjoy the constant sound of the pounding surf. The evenings are quiet and the skies are filled with constellations, while the ground is covered in fireflies. If you are lucky, you might even witness the stunning phosphorescents in the ocean.

It was the perfect place to go to slow our lives down. The days were hot and sometimes humid , but always accompanied by a wonderful cooling breeze off the ocean and never failing to end with a dazzling sunset.

We arrived on the tail end of the wet season and were able to take in the fierce, downpours (often at night) that produced a bright, lush, tropical landscape before it dried out and turned completely brown in the ‘dry’ season. We also watched the magnificent transformation of the waterfront from a rocky, rugged stone bed to an endless sandy beach.

So here we were, living in the school in a foreign country submerged into a primarily Spanish speaking community. My husband, me and our 3 and 7 year old girls. Immersed in the beauty and culture of the Salvadorian life. For me it was one of the most reassuring times of my life. I could be a part of my children’s education, I could watch them play and interact throughout their day and I could witness them growing so much being exposed to experiences that we would never be able to give them living our city lives in Vancouver, BC.

We learned not to freak out when greeted by a bat, encountering a small crab in our sink or scorpion on the wall – (btw, the local kids told me to “cut its tail off, it will regrow” ). I got used to gecko poop (looks like mouse poop- who knew?) and the ridiculous amount of noise those tiny lizards make.

The school functions as a homeschool for various families under one roof. The days always begin with a circle time, allowing the kids and teachers the opportunity to connect and check in with each other, and then flow into the academics. It was not uncommon to have any array of bugs (stick insects, praying mantis, caterpillars, grasshoppers) and even a baby boa constrictor join us at Show and Tell in our morning circle.

The curriculum has a strong foundation in the Arts, including classes such as Gardening, Art, Fitness (everything from Calesthetics to Acroyoga), as well as Math, English, Spanish, Social Studies, Spelling, Creative Writing and Critical Thinking and more. It was an amazing experience to come up with creative ways of teaching and watching the huge progress in learning in just a few months. It is well set up to accommodate a weekly cooking class, where the kids learn proper kitchen etiquette, how to cook Salvadorian dishes using local vegetables from their on site garden and partake in meals together. My husband worked tirelessly to make not one, but 2 blossoming gardens while we were here.

The school playground offers plenty of exercise, maximizing on the bare necessities of swings, monkey bars and tires. The kids here are strong, active, adventurous and almost always bare footed …true locals! They spend their time-off school playing outside, climbing trees, swimming, boogie boarding and surfing. Rarely did an electronic appear and never did anyone suffer from boredom or a lack of things to do in their absence.

The village itself has few amenities, but all you really need comes directly to your door on a regular basis. Every day, starting at 6am, local merchants pass by the school selling fresh bread (5 cents a roll), vegetables, fruits, fish, meat, purified water and even ice cream.

Each vendor has a distinct announcement as they pass by on foot, bike or motorcycle (beeps, horns, music, whistles). Our kids became well attuned to the exact pitches of noise and could easily discriminate between the 5 different bread guys or 2 different ice-cream vendors.

Happy to support the local economy, we also enjoyed the small variety of restaurants and tried to experience as much of El Salvador as we could during our stay.

With no car we walked and bussed everywhere, providing optimum opportunities to get to know the local people, immerse ourselves in the culture, learn their language (Spanish) and be a part of their community. It was awesome.

So, How Did We Make this Work Financially?
I took the leap of putting my online fitness training business 100% online and away we went. Flights were quite cheap and we also flew on airline points. Accommodation was covered by the school with a 3 month volunteer commitment and the living expenses in El Zonte are minimal.

Is there Anything to Worry About?
We always felt very safe in El Salvador, but we did not wear any jewellery or advertise expensive tastes. Our wedding rings remained at home and my purple Timex Ironman watch was my only accessory. Like any country, there are areas to avoid, but we did not feel remotely limited in our options of things to see and places to go from El Zonte.

There are a scorpions, but they will only sting and not kill you, mosquitos and no-see-ums exist, but tend to be worse in the rainy season. We found the best insect repellant to be Natrapel -it smells like citronella, is Deet free and is available at MEC ) and we used bug nets (kids loved having a princess beds!), which are also available at MEC .

It was an amazing experience and adventure to undertake as a family. It brought us closer together and created some amazing lifelong memories!

I am excited to return to British Columbia as it is ‘home’, but El Salvador and the people of El Zonte hold a place in my heart that won’t quickly be forgotten. I can’t wait to see the appreciation we have for our lives on the other side as we settle back into our routines in Canada

To see more pictures of this beautiful country and learn about the ins and outs of daily life in El Zonte, please check out my blog: El Zonte: Surf, Sunsets and Living the Dream. If you are interested in embarking on a similar experience or applying to be a part of their volunteer program, click here .

Note: This blog was written and originally published in 2018. Due to popular demand, I have re-published it here.

El Zonte: Surf, Sunsets and Living the Dream

demcnevin@gmail.com (Dawn Joseph) — Wed, 16 Nov 2022 22:11:03 GMT

El Zonte: Surf, Sunsets and Living the Dream

The locals know what a special hidden gem it is. In fact, they are not interested in it being the next hot surf spot, because that’s what makes it such a genuine place to be. Framed by the rugged bluffs of El Salvador’s virtually undeveloped coast, it sits quietly off the grid. Low vibration, super chill and very ‘local’ feeling.

A quaint, quiet village with minimal amenities, a consistent surf wave and stunning sunsets, this is the place to go when you need to slow your life down. Because frankly, nothing happens fast here… and that’s just fine.

The days are hot (30+ degrees Celsius), but despite the humidity, there is always a refreshing ocean breeze. A visitor’s experience here may vary depending on the season. November marks the start of their summer, when the beach rocks magically disappear overnight and the sand fills in, the water becomes a welcoming blue and the surrounding foliage is bright green from the preceding rainy season. There are more tourists and the energy picks up. The dry season runs until April when the rainy season begins. From May through October the rains are hard and short and primarily come overnight. The surf is big and uncrowded and the local roads are muddy. Even less happens, so it is the perfect time to come and uber-chillax.

In spite of what the media might portray, El Salvador can be a safe place to travel to and remains an incredible option for a true non- touristy Central American experience. Salvadorians as a whole love newcomers in their country and are typically not pushy, do not barter (which I personally loved as a quicker way to get through the market) and are quite sincere. We always felt very safe, but we did not wear any jewelry or advertise expensive tastes. Like any country, it has areas to avoid, but we did not feel remotely limited in our options of things to see and places to go from El Zonte.

My husband, 2 children and I spent 3 months here, volunteering at a small school, Escuela Libre El Zonte . It was an incredible experience and we had the wonderful chance to be a part of the community. This is our account of how we viewed El Zonte and a few recommendations of how to get the most out of what this area of El Salvador has to offer.

While You Are Here:

1. Take a surf lesson:

Surferos and Puro Surf run regular surf lessons and camps for all levels. It is well worth the time and money as the instructors offer incredible expertise and local knowledge. Get the most out of your time on the water and the chance to explore more local beaches down the coast.

2. Join a Yoga Class:

Zonte Yoga offers a mix of vinyasa flow surf-yoga Monday through Friday at 8:30am at Esencia Nativa and Olas Permanente by native Canadian certified yoga instructor, Alex. Everyone welcome and drop-in is by donation. Alex is also passionate about helping dogs be healthier and happier one dog at a time. Check out El Zonte Dogs for more info.

3. Release a Baby Turtle:

Watching these little hatchlings manoeuvre their way to the sea is magical. Releasing baby turtles regularly off the west beach of El Zonte, Zonte.surf allows a hands- on opportunity for tourists to hold and release the turtles and be a part of the conservation program.

4. Explore or Take a Tour:

El Zonte S-Cool offers all kinds of trips. Check out what the area has to offer: mountains, volcanoes, waterfalls, Mayan ruins, coffee tours and more. Book a guided trip or use their rental car service and go explore! (Note: they will tell you where is worth going and where to avoid). If nothing else, stop into their beachside shack and check out the selection of locally made products.

Where to Stay:

Accommodations are available for every budget. Most have pools and wifi and all have personalities. A few of our favourites are:

Esencia Nativa

A great area to chill and work from on your laptop (or just laze around in a hammock), it is immaculately kept and located next to the river and across from the beach. It has a nice pool and is kid friendly. Their restaurant is known for their pizza and they also make a great frozen blended coffee beverage. The owner and head surf instructor, Alex Novoa, will welcome you with his big warm smile and is known for amasing large groups of volunteers to clean up the beaches.

Horizonte Surf Resort

Located directly in front of the El Zonte surfing point, Horizonte is a great inexpensive beachside accommodation, boasting 2 pools (one rooftop) and cheap local eats. It is kid friendly and comes with a harmless blind iguana named Paco, multiple parrots and plenty of friendly personality from Saburo, the owner.

Palo Verde

A brand-new Eco friendly boutique hotel on the beach, it offers an upscale experience and provides a more catered service. The suites definitely have a luxury feel (spacious, vaulted ceilings, floor to ceiling windows, rain head showers, infinity pool) and their beach-side lounge is the perfect atmosphere to grab some drinks and try their outstanding seafood inspired menu.

Puro Surf Hotel and Surf Academy

The first in its class, Puro Surf offers a full gym, yoga studio, lap pool, skateboard park, physical therapy services, video analysis room and surf academy that will take all surfers to the next level as well as supports young local surfers. The detail oriented interior design of the hotel will not disappoint and their restaurant is the perfect place to end the day with an upscale dining experience.

For those desiring a more private option, be sure to check out this Air B&B:

El Zonte Villa, Pool, Wave View

Only steps away from the surf (literally walk down his stairs and you are on the beach), you have access to a great pool and a stunning view of the sunsets from this beachfront palapa on the bluff. Situated in a quiet area where the only noise you’ll hear is the sound of the waves, you will surely sleep like a baby. Included is a private kitchen and 3 bedrooms with private bathrooms that can accommodate individuals or groups up to 6 people.

Where to Eat:

Not to be underestimated are the restaurants of El Zonte.

Jeisi’s Pupuseria

Street pupusas, (traditional Salvadorian stuffed tortillas) are a must-try. There are many Pupuserias in El Zonte, but a local favourite is Jeisi’s, located in the little open shack on the main street across from the church. Pupusas range between .35 cents-$1. Eat up!

After dinner, try another local favourite, the Choco-bananas at El Taller (clothing and gift store) and support the local venders and consigners while you are there.

El Vikingo

Vikingo offers some of the best eats I have ever had (and I’m very fussy). A Belgian husband-wife team whip up savory and satiating plates that are perfect for hungry surfers or anyone with a healthy appetite. The menu is primarily comfort food (lasagna, Pad Thai, pulled pork and their famous ribs), but evenly accommodates meat lovers and vegetarians. The vibe is social and the owners are upbeat and engaging.

Directly above Vikingo restarant is a newly opened tattoo parlour called Calacas – perfect if you are looking for a surf inspired local artist.

As mentioned above, several of the local hotels have tasty meals worth checking out. Our favourites include: Esencia Nativa . ( $5-15)- try the nachos!, Olar de Mar at Palo Verde Hotel ($8-$30) – the steak and octopus are definitely worth the visit and Covana at Puro Surf Hotel ($8-$16) – always a delicious catch of the day and an assortment of local craft beers and 100% Salvadorian rum.

Like several of the little towns along the coast, El Zonte is separated by a river. The west side beach has the longest, sandiest stretch of beach and is perfect for sunset viewing. It is the place to be as the sun goes down and offers shallow water for a swim and plenty of room for a spontaneous game of beach soccer. Be aware that the majority of the restaurants are on the east side and crossing the river in the rainy season can be slightly more difficult due to the levels of the water, however access can always be achieved by walking up to the main road (about a 10 minute walk).

A few accommodations to check out on the west side are: Hotel Michanti and El Dorado .

As much as it is great to chill in El Zonte, there are some cool spots to check out nearby.

Other Places to Check Out:

Tidal pools in El Palmacito: Only a few kilometres down the road, it is a neat place to hang out and relax for an hour or two in the huge man-made salt water pools.

El Tunco: The place to go if you want shopping, nightlife, a variety of restaurants and the largest selection of beer around . For the surf driven, it provides an incredibly consistent and forgiving wave in Sunzal (most western point) and more advanced riding as you move east. Sunzal Surf Company offers a great quiver of board rentals as well as a yoga studio and retreat center. Ten minutes from El Zonte by local bus, the ride will cost you 25 cents and provide an entertaining and culturally enriching experience (chickens may or may not be included). We enjoyed Tunco’s energy, but also loved returning to El Zonte for a good night’s sleep.

La Libertad: the biggest and busiest bustling town near El Zonte, it provides far more amenities including a large street market and a bustling fish peer. It is also the closest decently stocked grocery store. 30 minutes by bus or 20 minutes by taxi.

The mountains: I would highly recommend a trip north west. We went for 3 days and 2 nights and felt like we got a great taste of that area. It’s cooler and drier so bring warm clothes (pants and a sweatshirt). We loved Juayúa , renouned for its coffee plantations and really enjoyed our stay in Hotel Anahuac . Buy your coffee there and visit the waterfalls.

We also visited Ataco , which has a great street market with many locally made products. Relatively, it is more expensive and far more touristy, but makes for a fun day trip or overnight. While you are in the area, I would also highly recommend making a trip to the Santa Theresa hotsprings .

We were happy to travel and see what other treasures El Salvador offered, but we were also happy to return to the slow pace, warm air, quiet nights and friendly smiles of El Zonte. With beautiful uncrowded stretches of beach, waves for all abilities of surfers, a nice little community and spectacular sunsets, El Zonte is an easy place to melt right into and stay a while.

Note: This blog was written and originally published in 2018. Due to popular demand, I have re-published it here.

Buddy Up! The Partner Band Workout

demcnevin@gmail.com (Dawn Joseph) — Mon, 04 Apr 2022 04:49:15 GMT

Buddy Up! The Partner Band Workout

Use this partner workout to have fun with a friend and maximize your workout efficiency!

Burn more calories in less time
Workout more muscles at one time
Activate and challenge your core
Workout anywhere (beach, park, workplace, vacation)

These 6 multi-movement exercises will give you both strong and toned bodies as both partners are always working. All you need is 2 bands and a buddy!

Perform as a circuit, 1 minute of each exercise, with a total of 3 Sets.

1. Reverse Woodchop with Bicep Curl

Stand parallel to your partner. The partner on the left stands with their left foot on the band. They will be bicep curling. Elbow stays in front of hip and shoulders stay level throughout the exercise.
Once the bicep curler is set up, the partner on the right steps to their right so that there is tension in the band when arms are extended in front of their inside knee. Pull straight up keeping the band between the 2 shoulders. Keep hips and shoulders square and control the lowering of the band to the starting point.

After 1 minute, turn and face the opposite direction. The bicep curler is now curling with the opposite arm as is the woodchopper woodchopping on the opposite side.
After 1 minute, switch roles (bicep curler is now woodchopping and vice versa)

2. Lunge with Rotation

Stand parallel to your partner in a lunge stance with outside foot forward. Grab the band with your outside hand, then place your inside hand directly over top. Extend arms out in front of you with a slight bend in elbows. Hands are just below shoulder height and in line with your nose and belly button (center line of the body). There should be no slack in the band. At the same time, both partners lunge down. Pull the band towards your outside shoulder. Return band to center line of the body. Stand up. Down, out, in, up. 1 minute, 3 sets.

3. Squat and Row

Loop one band through the other. Take a few steps back from each other. Squat and reach, then stand and pull. There should be no slack in the bands as you reach towards each other. Keep your chest up as you squat and squeeze your shoulder blades together (no shrug) as you row. 1 minute, 3 sets.

4. Straight Arm Pulldowns

Stand far enough apart that you feel tension in your bands as you hold your hands just in front of your thighs. Keeping your arms absolutely straight push straight back on your bands at the same time. Return to starting position. Keep your wrists straight and shoulders blades pulled slightly together so your shoulders don’t round forward. 1 minute, 3 sets.

5. Plank with Tap

Face each other in a plank position. Slowly lift and tap the same arm as your partner without letting your hips rotate. If this becomes too difficult to maintain proper posture in your plank, drop to your knees and continue. Click here to be sure you are setting your core properly. 1 minute, 3 sets.

That’s it, you’re done! Grab your friend, work colleague or spouse and give this workout a shot. Don’t forget to tell your partner how awesome they look. High fives all round!

Here are 3 ways to keep yourself accountable to your workouts and make the best use of your time :

Make it convenient. Pre-pack your gym bag so you are always ready.
Keep it simple (K.I.S.S.). It’s way easier to remember simple and repetitive moves.
Start your own Support Group. Ask at least 2 or more other people to be your workout buddy, so if one can’t make it there are better odds that someone else can and your workout goes on!

Special thanks to Andrew Lawrence Photography

Family Trip to the Yukon: A True Canadian Experience

demcnevin@gmail.com (Dawn Joseph) — Thu, 17 Feb 2022 23:02:00 GMT

Throwback to the ultimate trip to the Yukon in 2018 with the family!

In 2018, our family embarked on an adventure to El Salvador where we lived and volunteered at a small school for six months.

As much as I really love the sun, heat and the beaches, that year we decided to venture to the great White North and explore winter at its best.

Whitehorse has so much to offer and right now is such an amazing time to go discover it in its glory. It is developed enough to offer many options of things to do, see and eat, but there are not busloads of people in every direction. Yet.

Things To Do

We chose to arrive during the Sourdough Rendezvous Festival – an annual celebration of winter where the lovely and eclectic folks of the north get dressed up in gold Rush costume and celebrate. They come up with great ideas like “So, we have an axe, a chainsaw and a log. What should we do with them?”

“Oh, I know- let’s chuck them and see who can throw the farthest!”

The all-round winners are crowned as Sourdough Sam (the Yukon’s ‘Primo Mail’) or Queen (the Sisterhood in the quest for the crown). What I found particularly impressive was the fact these ladies actually lob the aforementioned objects while wearing gowns and hats of all sorts.

Not all activities are outside, there is plenty of music and dancing happening in the Kwanlin Dun Cultural Centre . The Yukon Sourdough Rendezvous Can Can Line put on a lively performance, as did the famous Snowshoe Shufflers , who did their Can Can version while wearing snowshoes.

A few members of the Yukon Sourdough Rendezvous Can Can Line taking a break outside to enjoy some tire.

There is no shortage of entertainment, laughs and fun sportsmanship and it is an amazing tribute to the Klondike Gold Rush in 1898. For more history on this event, read on here .

Our kids loved the KIDSFEST which included dogsledding, games in the snow, face painting, a Candy Emporium and more. The delicious and authentic maple treats at the Maple Rush Yukon sugar shack were also a huge hit with our crew.

The good folks at the Maple Rush sugar shack giving us a taste of their Barrel Aged Whisky, maple syrup and maple fudge. Beautifully packaged deliciousness.

Only a short distance from the Rendezvous event site is the Lumel Glassblowing Studios , where our 9 year old daughter made a beautiful flower. The shop has some very impressive glass work and the staff are incredibly knowledgeable and inviting. It’s a worthwhile experience for all ages whether you choose to partake in the process or just watch.

There is always someone making something beautiful at Lumel Studios and it is totally captivating to watch.

I’m not going to lie, it can be cold (-20 C) but that’s to be expected. Have no fear though, as there is no shortage of wonderful coffee shops in the area to duck into and warm up. One of my favorites, is Baked Café which serves the most delicious scones (I don’t even like scones except for these). The space is bright with beautiful wood aesthetics and it is centrally located in the heart of downtown on the sunny side of the street.

A rare moment of solace to savor my Chai Latte at Baked Café.

Along the lines of warming up are the Takhini Hotpools (a MUST visit) about 30 minutes from downtown.

Just down the road, make sure to pop into Bean North Coffee Roasting Co Ltd. It has delicious locally roasted organic coffee and brownies to die for. Apparently I am not the only one with this opinion as they recently made it on the Big Seven Travel’s list of ‘the 50 Best Coffee Shops in Canada‘ .

Also on route to the Hotsprings, is the Yukon Wildlife Preserve , which is well worth the visit. This property has been designated to house, rehabilitate and reintroduce some of the most evasive wildlife in Canada. We were lucky to see every animal at some point in their huge habitats. My favorites were the arctic fox, lynx, and the two friendly moose that will literally come right up to see you at the fence. We were the only people there for a good hour, so took in the full serenity of the experience.

Back in town for another warming break, the locals and true coffee fans will all point you to Midnight Sun Coffee Roasters micro roasts premium coffee. They recently expanded for a reason- it’s that good. You can try out their craft on your Air North flight who proudly serves the local nectar in the sky.

Midnight Sun Coffee Roasters share the funky location with Icycle Sports Bike Shop.

Speaking of Air North, it is worth the trip for the flight alone. Not only do they serve up free charcuterie board‘s, generously stuffed Panini‘s and other hearty delicious meals, they then offer you their world famous freshly baked hot chocolate chip cookies. Need I say more?

One last thing we did to keep the kids entertained indoors was to hang out with the wooly mammoths at the Yukon Beringia Interpretive Centre , located next to the Yukon Airport.

Places To Go

Small little jaunts out of the city offer amazing views of rugged mountains and high plateaus featuring the beauty of the 60th parallel. Carcross and Skagway are both amazing options, but we voted on a trip to Haines Junction (an hour and a half from Whitehorse) to check out the highly recommended Da Ku Cultural Centre and Village Bakery.

It is a very scenic drive to Haines Junction.

Unfortunately they were both closed due to the time of year that we went, but hanging out on the frozen lake in the stunning sunshine for a few hours wasn’t a bad way to spend the day either.

This area of Kluane National Park is known for great snowmobiling, ice fishing, backcountry camping and skiing in the winter and offers spectacular hikes in the summer.
For a complete list of other ideas for easy day trips out of Whitehorse, check this out.

A nice place to make a snow angel

Fitness

As for getting around, with the exception of our 2 day trips, we managed easily without a vehicle. The public transportation was readily accessible and the proximity of everything in Whitehorse makes it feasible to walk everywhere (which we did).
For a good cardio challenge you can hike (or run) up the Black Street Stairs (that apparently have their own Facebook page).

Black Street Stairs leading up to the Airport Trail.

From there, you can continue on the trail around the entire airport.

Walking the Perimeter Airport Trail.

For more fitness options, the Canada Game Centre sits on the edge of town and offers a beautiful ice surface with public skate times and drop in hockey and an awesome kids play area that includes an indoor playground. Their aquatic centre boasts a large pool with an impressive waterslide, lazy river, rope swing, hot tub, steam room and sauna. You can also join an exercise class, or check out the well-equipped fitness centre upstairs.

The mini rink off the main rink at the Whitehorse Canada Games Centre.

One of my favorite activities was fat biking. The trails were surprisingly challenging (even for us who mountain bike). They kick off with a beautiful uphill climb through the forest and spit you out in an awesome trials area to play around on. This area also hosts spectacular cross country skiing which we witnessed as the biking and skiing trails intersect.

Accommodation

We stayed at the Yukon Inn , centrally located, clean with friendly staff, airport shuttle and laundry facilities. Their adjoining restaurant, Legends Smokehouse and Grill , is a great place to grab a hearty breakfast or burger. Also worthy of mention, is their Deep Fried Mac and Cheese Bites found on the kids menu (literally deep fried craft dinner). A true experience.

Local Talent

And finally, it’s always worth taking in some well-known local talent like Gordie Tentrees who can regularly be found in the happening local spots. Ironically, we met Gordie last year while in El Salvador!

Come for the Place, Stay for the People

This place is so rich in culture, nature and outdoor activities, but the most endearing part of the Yukon is of course is the people.
They are genuine, welcoming, friendly and there is something special about them… I don’t have my finger on it yet, but it could be something to do with the long winters they endure.

Overall, this trip was spectacular. The air is noticeably cleaner, the sky is 10 times more blue than I even knew existed, the water is delicious and everything just seems that much more pure up there. It really is the true Canadian experience.

A return trip in the summer is definitely on the Bucket List as we look forward to a midnight bike ride in Carcross , exploring their stunning lakes and rivers by stand up paddleboard , hiking Kluane National Park and enjoying the brews at out the microbrewery, Yukon Brewing .

The One Thing That No One Does To Prep For Ski Season

Tue, 21 Dec 2021 04:59:27 GMT

The Most Overworked Muscles that (Almost) Every Skier Forgets About

The Best Exercise to Prep Yourself for Skiing

I had the privilege of writing these tips for Judie Barta's, RMT Newsletter from Comma Life . I thought I would share them here with you as well.

We all know that we need strong legs, glutes and core to ski and snowboard, but the one underrated part of our lower body that deserves more attention for a strong and injury-free ski season is your calves.

Your calves control your ankle movements...and since your feet are constantly adjusting to the varying snow terrain, your calves work harder than you may realize, especially in bumps, rougher train and more challenging conditions.

The calves can get extremely tight from skiing and snowboarding and we rarely give them any thought. It may seem odd to worry about ankle and foot injuries since your foot is locked into a rigid boot, however they are not uncommon.

Here are some ailments that may be related to calf tightness:

muscle spasms
pulled or torn calves
calf stiffness
sore knees

Injuries aren’t the only reason to focus on your ankle mobility. Better movement also means controlling pressure on your skis and taking your carving to the next level!

So, to increase performance and decrease pain, remember proper calf care BEFORE and DURING your snow season.

Here is one one of the simplest things you can do to prep yourself for an amazing season.. and it only takes 2 minutes.

Do this daily as much as possible before your season begins - And remember to also include it before your ski day starts and as part of Après- Ski routine!

Chocolate Date Energy Balls

demcnevin@gmail.com (Dawn Joseph) — Tue, 08 Dec 2020 18:18:41 GMT

These no-bake energy balls are one of my favourite on-the-go snacks. Quick, easy and everyone loves them! They store well in the freezer, so go ahead and make lots!

INGREDIENTS:

1 cup pecans

1 cup of almonds

3 cups MEDJOOL dates

2 TBSP cocoa

2 TBS cinnamon or carob powder

DIRECTIONS

1. Soak the dates in hot water. Drain, but save the date water in the event more moisture is needed later.

2. In a food processor, process the nuts and dry ingredients, then add the dates. If a bit of moisture is needed, use the saved date soak water.

3. Scoop out with a spoon and form balls in your hands or use a mini ice-cream scooper.

4. Roll them in unsweetened coconut, cocoa or cinnamon. Or try rolling them in all 3 together!

You can use whatever variation of nuts you want. Stick to only one type if it is easier.

You can also make non chocolate ones with a bit of fresh lemon juice and a bit of grated lemon rind or oranges. Once you get the base down you can really play around with them.

Time Saver: If you don’t feel like rolling them, you can flatten them into a pan to make bars, freeze for 20 minutes minimum, cut into bars. Store them in your freezer.

I would love to hear about what type of variations you make! Comment below.

A Pole, A Baby and Some Serious Core

demcnevin@gmail.com (Dawn Joseph) — Sun, 14 Jun 2020 05:38:43 GMT

I think it is important to hear authentic stories about real people on how CORE strength affects their lives.

Meet Chris Sea . Pediatric ICU nurse, pole choreographer, dance instructor and new mommy.

I followed her journey on Instagram as she navigated pole dancing pregnant, right through to 38 weeks and then back at her passions soon after with baby Colin in tow. Chris is well known for her stunning choreography and gorgeous outfits , not to mention 'Coach Bosco', her sweet fur baby who makes regular appearances in cute little outfits. But, the cool thing about her posts is her pediatric expertise that she adds about what's happening with your body at that point in pregnancy or recovery.

I wanted to feature her as s he is such an incredible example of what having a strong core going into pregnancy can do for coming out of childbirth strong.

We all have our own individual journey's, but my hope is that Chris' personal story inspires you to step up your core training and maybe even venture into a new activity that empowers you to be the strong warrior that you really are.

Here's an overview of the last few weeks before and after her childbirth.

Chris taught pole classes, privates and coached competitors up until her third trimester. At age 37, she was considered high risk, so was at doctor appointments often and definitely made sure she was doing everything safely. She stopped inverting sometime during third trimester, but before that, was doing flips and everything as normal.

During her last trimester she did some light weight training with a personal trainer once a week "just to force me to move because I was so tired and lazy lol. It kept me accountable."

Chris tried her best to keep moving daily, walking every day with her dog, but not do anything that would jeopardize her or her baby's safety.

"Pole is an intense sport. So I had to lay back a bit."

Since the fatigue of pregnancy was very real, she admitted that her stamina was short lived. In some of her posts, she would use previously filmed videos to keep her followers motivated with challenging combos but remained honest that she was taking a break from pole training those days and spending time getting ready by running errands, stocking her fridge and shopping for itsy bitsy baby clothes.

I would seriously recommend checking out her underwater maternity shoot .

After child birth, she started back with dancing and pole, but took it super super slow, mainly because of sheer new mom exhaustion and being on her own with Colin as her hubby had to go back to work. She admits that she was too exhausted to push herself and was candid about lactation making it more difficult and tiring.

From there on, Chris' journey continued and she posted each month postpartum as her body progressed and her strength slowly came back.

"I didn’t go all out. I wasn’t on a schedule or workout routine and I never diet. I just took my time and listened to my body."

Workouts didn't always happen as planned, but Chris would just dance with Colin and move around the pole with him which made him happy- probably reminding him of being in her belly.

"Pole affected my pregnancy and childbirth 100%. It’s so much core and strength and concentration. And pain. Pole hurts so much when you are learning new tricks I felt like my pain threshold was so much higher because of Pole. And because I was in such strong shape before, I was able to bounce back pretty quickly. I was very lucky not to have Diastasis recti., which I can also say pole helped prevent that too. I was 37yrs old having my first child so I wasn’t considered a spring chicken. But fitness before pregnancy is SOOOOOOO helpful and essential."

Set Your Core For Improved Performance and Decreased Pain

Wed, 04 Mar 2020 07:10:50 GMT

Inner Core - Reduce Pain & Improve Performance

Six-pack abs do not mean that you have good stabilizing technique or a ‘functional core’. They simply mean that you have trained the outer musculature and it holds tone. The inner core covers all the muscles in the abdominal area that are responsible for functional strength and stabilizing.

Follow these simple steps to build strength and stability in your pelvis from the base up.

1. Breathe Properly

Many of us have poor breathing patterns that we aren’t even aware of. It’s important to make sure you are breathing correctly. Did you know your breathing is a great indicator of how well your core muscles work?

Let’s check your breathing right now with a simple exercise.

Correct Breathing Exercise

While sitting or lying down place one hand over your chest and the other hand over your belly. Take a deep breath in. If you felt your top hand primarily rise, this indicates a shallow breathing pattern (upper chest breather). This is a possible indicator that your diaphragmatic muscles may not be actively stabilizing your torso as they should. Instead, your lower hand should rise and fall evenly as well as your rib cage expand to the sides and into the floor.

Practice:

2-3 times per day for 2 minutes.

2. Connect to Your Core

Now that you are working on your diaphragmatic breathing, let’s create a mind-body connection to those deep core muscles. Did you know proper breathing improves pelvic stability, posture, and athletic performance?

Core Set Exercise:

Take a deep belly-breath in. As you exhale, think of gently turning on your pelvic floor muscles. For women this is often cued as stopping the flow of urine (kegels). For men, think of walking into cold water up to your hips. It’s like gently drawing everything up inside of you.

Do this slowly so you don’t brace. Essentially, it should feel like you have pulled a piece of saran wrap across your lower belly from hip to hip. It is only about a 15% contraction and you should be able to breath comfortably once it is set.

No bracing through your rib cage
No change to your pelvic position (no pulling your bum under or flattening back)
No holding your breath

Notice that your tummy feels flatter and tighter?

Practice:

2-3 times per day for 2 minutes.

3. Test Your Core

Now that you are more connected to your core, it's time to really activate your core muscles.

Core Test Exercise:

Lie on the floor face up, knees bent, and feet together. Place your fingers on your hip bones. Take a deep breath in and slowly set your core (see ‘activate your core’ above). Think of turning all your other muscles off first, then lift one heel and extremely slowly float or levitate that foot off the floor. (I use the word 'levitate' as ‘lift’ seems to make everyone brace like their foot is super heavy and needs major brace to help stabilize).

There is no need to lift the foot high. The moment that it leaves the floor, there should be absolutely no movement in your hips. Just pure stabilizing with your core...and remember, you are still breathing comfortably!

Remember your saran wrap from the core set? Keep that taught. Slowly lower your foot still maintaining no movement in the hips. Reset your core if you need to, and try the other side. This is the part where it will help you greatly to connect your mind to your body and visualize the saran wrap across your hips (flat and tight tummy).

Things to make sure of:

No side to side or up and down movement of your hips
No bearing rib cage down into floor
No breath holding or back flattening
No belly ‘mountain’ forming inside your hips

You may find lifting one foot is easier than the other. That is quite common. Our bodies use cross-patterns to stabilize, so when we lift the left leg, the right side has to stabilize that movement and vice versa.

We often have dominant patterns in our daily lives that make one side stronger than the other. If that is the case, start and end the exercise with the weaker side, bringing it up to par with the dominant side.

Practice:

2-3 times per day for 2 minutes.

Practice, Practice, Practice

You need to learn to walk before you can run. If you can’t stabilize through this movement, you won’t likely stabilize properly in a standing position let alone a challenging exercise. Remember that the mind-body connection is important. Once you get it, your core should be firing subconsciously and you will be well on your way to a flatter tummy and functional pelvis! Practice makes perfect.

You can always work on getting these exercises a little tighter and there are many progressions that I can teach you to keep it interesting. Nail these exercises and I guarantee you will be sure to see improved performance and less injuries.

Join me for weekly tips on Instagram , Facebook , and Youtube or if you are interested in Online Training or 1-on-1 Training , I would love to connect!

Dawn Joseph is a Kinesiologist, Core Specialist and ICBC vendor. She focusses on re-patterning the core muscles to reduce pain and improve performance. She loves kiteboarding, travel and family time.

Timing Is Everything - Core Timing That Is!

Mon, 09 Dec 2019 18:58:10 GMT

Timing is Everything -
Core Timing That Is

When we get injured, we tend to focus around the hurting body part. You roll an ankle, you rehab the ankle. Your knee hurts, and the focus becomes the muscles around the knee.

We also tend to fall back on strength to fix the problem.

We rationalize that we got injured because we weren’t ‘strong enough’ and next time we will perform better if we become stronger.

Without a doubt, there is definitely a place for strength conditioning, BUT, the injury may not have come from where you thought.

Sure the ankle rolled, but was it due to a faulty ankle? The knee buckled, but is that because the knee was ‘weak’? The low back hurts, but is that the result of you having ‘moved in a weird way’?

These may have contributed, but I would like to highlight an underlying reason that typically goes undiagnosed that may be contributing to your pains and injuries.

It often comes down to faulty movement patterns and a lag in your core timing .

If your core is really working properly, it should anticipate the movement and turn on a split second before any movement occurs. This requires your brain to understand the movement before you move.

When an injury occurs, there are two things that may have happened:

1. Your core timing is off which leads to an instability somewhere.

For example, a quick change of direction. Your torso turns to go, but the lag of core timing causes your knee to buckle inward.

2. A past pain or injury created a compensation movement pattern, which leads to pain elsewhere.

If you twist an ankle but keep going, you will end up changing your gait or limping slightly, which creates a hip hike and the next thing you know, you have back pain.

That split second that your timing is off adds up to hours, days, months and years of reinforcing a poor pattern.

This compensation is bound to create pain and injury at some point.

Maybe not today or tomorrow, but it will catch up to you. And it will seem like THAT moment is what caused the injury, whereas really it was poor core timing creating compensations.

How do you avoid this and significantly decrease your chance of injury?

By constantly rechecking basic core function, you can determine if you are compensating. The solution may be as simple as all you need to do is re-pattern your core in order to get the right muscles working for you.

For this, you need to know what and how to check.

This is the whole reason I spent countless hours designing the Simply Core Program that is simple enough for anyone to be able to test their own core.

There is no point in trying to train hard at ‘level 10’ intensity and yet not be able to stabilize at level 1.

Connect to your deep core, create proper movement and stabilization patterns and stay out of pain!

Interested in learning more about Core Function? Follow me on Facebook or Instagram ! Also, stay tuned for my ‘ Core in a Minute ’ videos where I share tips and tricks to enhance your performance and decrease your pain.

The Hole in the Fitness Industry That's Leaving Us Weak and Hurting:

Mon, 09 Dec 2019 18:58:08 GMT

The Hole in the Fitness Industry That's Leaving Us Weak and Hurting

Sprains, strains and breaks are always a possibility when you participate in a sport, but the pains and injuries that are becoming more commonly referred to physical therapists, even at young ages, have far more to do with our conditioning than the sport itself.

With over 20 years experience as a Kinesiologist, here is the hole in the fitness industry that I think is leaving us weak and hurting: there is a massive lack of core strength and an abundance of pelvic dysfunction.

I am frustrated for anyone who has to go through this pain cycle and saddened that more attention is not being dedicated to avoiding these easily attended to issues.

Core training has been a buzz word for the past several years that has been flung around like balls at a spring training camp or confetti at a wedding.

It sounds great, but what the heck is it anyway?

Everyone is doing it.

Or are they really?

What we are seeing is kids and adults alike performing at high levels of sport who are not able to properly stabilize and support their spine. To an untrained eye they look amazing, but the reality is that they are muscling and cheating their way through. This can only result in dysfunction and injury down the road.

Merle Pyke, a competitive gymnastics coach of 35 years agrees completely with the "Hole in the Fitness Industry. When I sat down with him, he gave me an honest opinion on what he has seen over the years. "We rush athletes to hit their potential peak without developing the core strength needed to maintain that level of performance. The end result is that athletes are left hurting themselves unnecessarily. Instead of a proactive approach with better core programs, we offer them a medical team to help with all their pains. I know we can do better than this. We owe it to our athletes.”

Relating to this ‘hole’ on a professional and personal level is Nikki Parrotta , co-owner and director of Okanagan Firestorm Cheerleading as well as All Star Director of the BC Cheerleading Association . With over half a lifetime in dance and having coached upper level cheer coach for the past 15 years, she had never heard much about deep core musculature until the traumatic experience of having her own pelvic floor give out on her.

“We train our athletes’ front, back and top and don’t train the bottom (pelvic floor). I am really starting to see the tie between this gap and athlete burnout by age 14. Their bodies can’t take it anymore. Why at the age when the athletes are coming into their most athletic years, are we experiencing athletes that can’t handle it? We need to care of kids bodies and honour the athletes at all levels.”

Two high level coaches with the same opinions and I couldn’t agree more with them both.

It’s Happening Everywhere

I have trained moms who have seen multiple therapists and specialists and yet still struggle with urinary control and on going back issues.

I have worked with men who have pelvic pain and also struggle with incontinence.

I have seen high level 16 year old basketball players with back pain, young horseback riders with major pelvic dysfunction, entire volleyball teams who have little to no functional glute and core strength and gymnasts who dodge core strength by compensating with hyper mobility.

The adults often have worked with trainers and therapists and the kids typically have had multiple coaches, trainers and therapists....and yet they cannot perform basic stabilization drills with me.

It’s happening in both sexes at all ages and all fitness levels.

The crazy thing is that many of the occurring injuries, imbalances and dysfunctions are preventable.

We are so focussed on ‘stronger, faster, better’ that we have overlooked the crucial need for a strong base. We skip the basics. (Kind of like pulling physical education from our schools). Kids are coming into sports with a lower fitness level than ever before and it’s not going to change as technology use increases.

We have neglected the value of what daily monkey bar climbing, walking to school and simply playing outside can do for us and our children.

In fact, according to a recent report , “By the age of 15 years, 20 to 70 percent of children will report some back pain.

That’s crazy. I don’t know about you, but I don’t remember growing up with all of my high school friends having back pain. We might have had 99 problems, but back pain was not one of them.

And as adults why are we just accepting these pains as ‘it is what it is’?

I call BS on this.

Kids shouldn’t have back pain, moms should be able to get back to feeling like their pre-kid athletic selves again without wrecking themselves and men should feel strong and confident about keeping up with their fitness.

Closing the Gap

About two years ago, I decided to launch my Online Training. The biggest demand came primarily from women looking for workouts that would challenge, but not hurt them. They wanted to be strong role models for their kids, but they were tired of their bodies crapping out on them.

Upon my assessment of these clients, many of them had little to no core strength and ability to properly stabilized their pelvis. As I watched them via Skype, they were simply not able to perform simple core tests. This was not much different than what I had encountered in my 1-1 training sessions.

This abundance of pelvic dysfunction led me to put increasing focus on teaching proper ‘Core Training’. Not Core Training like ‘back and abs’ workouts, but true Core Training that assesses everything from their breathing, to mobility, to their ability to engage their deep pelvic muscles properly. Once the base is strong and the from is good, then we add load.

It was the missing link that had been overlooked every other time they stepped up their fitness regime and sustained an injury or felt like their only chance of progressing was to push through pain.

And the amazing part? Little to no complaints of back pain, better and quicker results and overall happy, functioning people.

Think you have core? Check this out! It is an interactive Program that tests your core strength and creates an individualized Core Training Program that evolves as you progress.

Dawn Joseph is a Kinesiologist determined to close the "hole" in the fitness industry one core at a time. If you have questions, comments or experiences you would like to share, she would love to hear them. Connect with her here .

579907ec

3 Daily Movements That Cause You Pain

3 Daily Movements That Cause You Pain

1. Bending Over with Straight Legs

2. Forward Head Position ( FHP )

3. Leaning on 1 Leg While Standing

Let’s Get Practical

Diastasis Recti: Should You Plank?

Diastasis Recti: Should You Plank?

Kitesurfing in Isla Holbox: A True Holiday for Non-Kiters and Kids as Well.

Kitesurfing in Isla Holbox: A True Holiday for Non-Kiters and Kids as Well.

Here Are a Few of My Favourite Things

Kiting:

Travel:

Accommodation:

Things to Do:

Meals:

Internet:

Java:

Shopping

Things You May Not Know That You Should Know Before Coming

Family Volunteering Abroad in El Salvador: How We Made It Work

Family Volunteering Abroad in El Salvador : An Experience Like No Other

El Zonte: Surf, Sunsets and Living the Dream

El Zonte: Surf, Sunsets and Living the Dream

Buddy Up! The Partner Band Workout

Buddy Up! The Partner Band Workout

Family Trip to the Yukon: A True Canadian Experience

Throwback to the ultimate trip to the Yukon in 2018 with the family!

The One Thing That No One Does To Prep For Ski Season

The Best Exercise to Prep Yourself for Skiing

Chocolate Date Energy Balls

A Pole, A Baby and Some Serious Core

Set Your Core For Improved Performance and Decreased Pain

Inner Core - Reduce Pain & Improve Performance

Timing Is Everything - Core Timing That Is!

Timing is Everything - Core Timing That Is

The Hole in the Fitness Industry That's Leaving Us Weak and Hurting:

The Hole in the Fitness Industry That's Leaving Us Weak and Hurting

Timing is Everything -
Core Timing That Is