VITALITY RUNNING CLUB FEATURED SUMMER PROGRAM
HEALTHY REC I PE MIRACLE RED JUICE: MAKES 2 SERVINGS
WHAT IS THE VITALITY RUNNING CLUB?
Join us for our 8-Week Program,everyMonday &Tuesday,6:30pm ($99) Call (613) 425-7700 to register today! • The body analysis and running gait analysis may be covered by your extended health coverage. Just ask us how. INCLUDES • Learn to Run Program • Gait Analysis • Injury Prevention & Recovery for Runners • Stretching for Runners • Nutrition Tips HEALTH COVERAGE:
• The goal of Vitality’s Running Club is to provide individuals with the knowledge they need to optimize their physical form in order to run fluently and functionally without pain. • Whetheryouwanttomakeuse of organized group training, compete in regular races, or simply looking for others to run with, join us today for the fun and motivation!
• 6 celery stalks • 2 limes or lemons • 2 inches of Ginger
Ingredients • 2 large beets • 4 long carrots • 2 apples
Directions Prepare beets, carrots, apples, celery, limes (or lemons) and ginger by chopping into smaller pieces before placing into a juicer. As the skin of a beet is packed with antioxidants and nutrients, it is recommended to leave theskinon thebeet.Beetskinand lemonpeel (ifusing)havestrongflavors, so you could also prepare half with skin and half peeled to adjust to the flavor, or simply peel all if preferred. Apples can be any color or variety. Do not peel the ginger, which you will add to taste as ginger can be spicy. After all ingredients are added to the juicer, blend until juiced and smooth. Drink juice as soon as possible to obtain all benefits of the antioxidants and nutrients. Miracle Red Juice can be absorbed more easily on an empty stomach. Drink one glass every other day or as needed. Helps to Strengthen: Immunity, Eyes, Liver, Spleen, Kidneys, Pancreas, & Digestive Tract SPECIALIST SPOTLIGHT ANDREW ISTEFANOS, LICENSED PHYSIOTHERAPIST
Supported Bridge Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by your finger tips. Inhale and while lifting the hips, place a block under the sacrum. Keep the chest open, breathe deeply, and relax. Hold for 30 seconds, then remove the block and slowly set yourself down to the floor. EXERC I SE ESSENT I ALS USE THIS EXERCISE TO STRENGTHEN YOUR CORE
Born in Montreal and raised in Ottawa, Andrew played hockey and soccer throughout his life and went to Carleton University to study biochemistry. While in University, he played Junior hockey which influenced him to pursue physiotherapy in Glasgow, Scotland, having background in both sports
and science. While in Glasgow, Andrew had the opportunity to work with futball clubs. Once back to Canada, he worked in Toronto with professional athletes in the NHL and MLS. Seeking to help the individual reach a “pain-free” life, optimize their movement, and reach their full potential of health, Andrew created Vitality Physiotherapy and Wellness Centre. Here he specializes in Manual Therapy, Acupuncture + Dry Needling, and Concussion/ Vestibular rehab, with experience treating a variety of conditions and injuries including orthopaedics, sports related injuries, post-surgical rehab and concussions. He believes in a proactive approach to treatment, combining manual therapy techniques and movement to prepare the body for the long-term. To request an appointment with Andrew, contact Vitality Physiotherapy & Wellness Centre at (613) 425-7700 or visit us at www.vitalitypt.ca.
Always consult your physiotherapist or physician before starting exercises you are unsure of.
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