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3/29/2020 0 Comments

Healthy at Home: Volume 2

We've been busy all week putting together ideas for things you can do at home while you're not able to carry out your normal routine. It's important during times of stress that we take care of our ourselves physically, mentally, emotionally, and spiritually, so we encourage you to take advantage of this opportunity to begin healthy habits and set new goals and routines. Maybe you would like to start meditating or doing a daily yoga program. Maybe your goals are to connect with others through phone calls and video conferencing. Perhaps you're still having to go to work and that is taking a toll on you mentally, so your goal is just to get enough rest. We all have different needs at this time, and it's important to do what's right for you.

This issue includes some tips on staying healthy in all areas of our lives. We encourage you to make sure you are getting enough rest, connecting with loved ones, and establish routines for your day, even if it's not your normal routine.

Remember that we are here for you during this time, so if you need to contact your therapist you are more than welcome to email us anytime. You can also call the clinic and leave a voicemail, and someone will get back to you. Until we meet again, stay safe out there.

Mobility Monday...

Every Monday one of our therapists will lead you through some stretching exercises on our Facebook page and Instagram account; this will also be available on our YouTube Channel and our social media accounts. Staying mobile is an important part of staying healthy and preventing new and old injuries.

This week Theresa led us through some stretches for the hips and torso!

Try Something New Tuesday...

At times like these it can help us mentally to try new things and keep our minds active. This can lift your spirits and help maintain a positive outlook, as well as help you pass the time. This week Nadia started doing online/audio guided meditation through One Yoga Lions Instagram page. We also had our first online staff meeting! Other members of our staff have started drawing, are learning a second language, or are taking an online course as their something new.

What's Up Wednesday...

Setting a routine can be important in helping us know what to expect the next day, which can help us manage stress more effectively. In your house this might mean making a colour-coded schedule, but it doesn't have to. Don't feel guilty if your "routine" is less formal, but you know that you still have a plan for the day. It can also help your kids to have a schedule, and can lead to fewer behaviour problems as we move into online learning.

This week the Mackie staff did a lot of cleaning as part of their routine, but Mat included some home improvements, Mel started packing for her move,

and Adrian spent time with his little guy. And Blaine? Well, they worked to keep everything going as smoothly as it could, but still found time for a family workout...

Thankful Thursday...

Although there are lots of things that are changing right now, we can still be thankful for the good things in our lives. Having a positive outlook helps us mentally, and prevents us from getting weighed down by what's going on in the world outside our door.

This week we are thankful for our community. The positive messages and emails have been much appreciated, and we know that we would not be where we are today without you, so thank you all for your words of encouragement as we struggle to navigate through this new world.

A special thank you from Blaine and the team goes out to Momma D’Arcy for everything she has had to take on during these times. We’d be lost without everything she does!

Fitness Friday...

There are exercises you can do at home to help you stay fit when you can't get to the gym. If you don't have a home gym, which many of us don't, it can be difficult to continue your strength program. Each week one of our therapists will lead you through some fitness activities you can do at home as part of "Fitness Friday". These videos will also be available on our YouTube channel.

This week Mat Palmer showed us Corner T's and Wall Sits, both of which can be done at home without any special equipment.

Self-care Saturday...

Self-care can take many forms. It can be anything from a good workout to cooking a healthy meal to treating yourself to a hot bath or at home spa treatment.

Each week we will highlight one thing you can do as a form of self-care. This week Theresa provided the steps for doing an at-home facial to help relax.

Cleanse well with your regular cleanser, be careful to remove all make up.
Exfoliate, either gently with an exfoliating sponge or by using an exfoliating product.
Massage your face with gentle two fingered circles and then tapping all around your face.

Warm towel compress - let a wet, warm (not hot) towel rest on your face for 1-2 minutes.
Mask - Use any mask product you have at home... or skip this step if you don’t have one.
Use toner.
Moisturize!

Sustenance Sunday...

Eating well is important. Though some groceries can be hard to come by, it is important to eat regularly and include foods from all the food groups. One of the things we've enjoyed doing this week is sharing pictures of what we're eating to get some inspiration for cooking in our own kitchens.

Kessa's Korner...

Black Bean Brownies

Ingredients:
1 (15.5 ounce) can black beans, rinsed and drained
3 eggs
3 tablespoons coconut oil
1/4 cup unsweetened cocoa powder
3/4 cup sugar (I used truvia)
1 teaspoon vanilla
1/2 teaspoon baking powder
1 pinch salt
1/2 cup chocolate chips

Directions

Preheat oven to 350 degrees and grease an 8x8 pan.
Place beans, eggs, vanilla, cocoa powder, baking powder, salt, sugar and coconut oil in your blender and process until smooth.
Pour into pan and sprinkle chocolate chips on top. Bake for 30-35 minutes.

And Finally...
A message from the man himself:

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3/22/2020 0 Comments

Healthy at Home: The First Edition

During this time of self-isolation we want you to know that even though you can't see us in person, we are still here for you. We are in the process of getting a Telehealth option set-up so that we can consult with you over videoconference, and this should be available in the coming days. Over the next few days you will also receive an email from your therapist; don't hesitate to let us know if you have questions. In the meantime you can, as always, reach us by email if you have questions about your treatment or exercise program.

As one way of keeping in touch we will be posting on our social media outlets more frequently, and giving you some helpful tips and bit of insight into the lives of your Mackie Physio Family as we are in the process of self-isolating with you. For this first week we thought we'd provide some important tips for staying mentally and physically healthy during this difficult time.

Get Enough Exercise...
It can be difficult to get enough exercise when you're at home, but it's important both physically and mentally to maintain a certain level of physical activity. Our team recommends:

For those that have home exercise programs, continue to do your exercises. By doing your exercises, you can maintain gains made in treatment and can make further gains on your own. Even if you feel good, those exercises may help prevent the return of your symptoms.

Try body weight squats as these are the best to work your body. An easy workout would be 2x8 daily. For a moderate workout increase to 3x8 every second day. A harder workout would be 4x12 every second day. Maybe for those that can, a few crunches 2 x 10 daily!
Taking your pets for a walk, or just going for a walk yourself, can be a source of energy, and the fresh air and sunshine will help you mentally as well!

Spend time with loved ones and help others in your community...
Social distancing doesn't have to mean social isolation. Keep in touch with friends and family through a phone call or video conferencing app. Help people who can't get out to do their grocery shopping by delivering groceries and other necessities. Have a fire in your backyard or tackle a project around the house.

Get enough rest...
It is important to get enough rest to help your body physically and mentally. Make sure you get enough sleep at night, and nap during the day if you need to. Sleep helps the body heal and helps us fight stress. Not getting enough sleep puts us at higher risk of many things, including anxiety and mental fatigue.

Challenge yourself...
Keep your mind and body active and try something new! Challenge yourself to do something fun everyday, or something that makes you feel good - learn something new, read a book, finish a project, meditate, pray. (In Blaine's case it's eat brownies!) This is important for our mental and spiritual health, which in turn helps our physical health.

Cook a healthy and delicious meal...
Trying a new recipe or learning a new skill can help us feel better mentally and eating a well-balanced diet can help us feel better physically.

Remember that when this is over, and it will be, we will be back in the clinic ready to assist you with your health needs. Until then we all need to take care of ourselves and each other.

We will let you know when we are able to resume treatment, and we can't wait to see you! Until then, stay Mackie Strong, and contact us via email if you need us!

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Arlington Location:
3012 Arlington Avenue
Saskatoon, SK, S7J 2J9

mackiephysio@shaw.ca

Phone: (306)955-7888
Fax: (306)955-7871

Hours:
Monday 6:30 AM - 6:30 PM
Tuesday 6:30 AM - 6:30 PM
Wednesday 6:30 AM - 6:30 PM
Thursday 6:30 AM - 6:30 PM
Friday 6:30 AM - 6:30 PM

Evergreen Location:
#40-211 Evergreen Square
Saskatoon, SK, S7W 0Z2

mackieevergreen@shaw.ca

Phone: (306)952-6277
Fax: (306)952-6276

Hours:
Monday 6:30 AM - 6:30 PM
Tuesday 6:30 AM - 6:30 PM
Wednesday 6:30 AM - 6:30 PM
Thursday 6:30 AM - 6:30 PM
Friday 8:00 AM - 6:30 PM

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Healthy at Home: Volume 2

Healthy at Home: The First Edition

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