VitalityPhysioWellness_Injuries Are a Real Pain in the Back

NEW! VITALITY YOGA WE WILL BE OFFERING YOGA STARTING IN MARCH! On Feb 21, come learn the benefits of yoga and how it can help you in achieving and sustaining a more healthy and active life. Sign up for our 8–week program starting March 6th for $80. Drop–ins are $15 per session.

TAST Y REC I PE ORANGE CRANBERRY BREAD

You’re Invited! VITALITY YOGA TRIAL FEB 21 ST • 7PM • $10 at Vitality Physiotherapy & Wellness Centre

• 1/2 teaspoon salt • 1 cup fresh cranberries • 1 teaspoon orange zest • 1/3 cup coconut oil, melted • 3/4 cup fresh orange juice • 1 egg

Ingredients • 2 cups white whole wheat flour • 1/2 cup sugar • 1 teaspoon baking powder • 1/2 teaspoon baking soda

Spots are limited: Call (613) 425-7700 to Register!

Directions Grease an 8×4 inch loaf pan. Set aside. Preheat oven to 350° F. In a large bowl, add white whole wheat flour, sugar, baking powder, baking soda, salt, cranberries, and orange zest. Gently stir. In a separate medium-sized bowl, add coconut oil, fresh orange juice, and an egg. Add wet ingredients to dry ingredients. Stir to combine everything together. Scrape the batter into the prepared loaf pan. Bake for 30-35 minutes. Remove and let cool for 5 minutes. Serve and enjoy! www.joyfulhealthyeats.com/moist-orange-cranberry-bread

EXERC I SE ESSENT I ALS USE THIS EXERCISE TO STRETCH LOWER BACK

SPECIALIST SPOTLIGHT RUDIE JIMENEZ, YOGA INSTRUCTOR

Lower Trunk Rotation Lie down on your back, bend your knees and drop them to either side and hold for ten seconds. This stretch should be felt in the lower back and sometimes in the outer hips as well.

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Always consult your physiotherapist or physician before starting exercises you are unsure of.

Rudie is an Ottawa-based Yoga & Movement teacher. Her training range from classical Hatha, Yin and Meditation, to Yoga Tune-Up, Movement + Mobility, as well as being certified in Strength Training. She is known for her unique approach to movement, using each learned discipline to create a challenging, yet accessible yoga practice for everybody. Rudie is passionate about helping others feel empowered, strong, and aware of their bodies. To register for our Yoga Trial on February 21st, contact us today at (613) 425-7700.

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