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Registration for our NEW January/February 2021
Pilates Session is NOW OPEN!
Register over the phone, or via email to hold your spot in class.
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As we welcome a New Year and say farewell to 2020, we have been doing our best to reflect on all the positive outcomes of this difficult year.
During the past year most of us have spent more time outside, made an effort to be more active and have shopped locally. We are thankful to those who have supported us, and many other businesses throughout this challenging year, and look forward to what the new year brings! We welcome 2021 with open arms and look forward to starting this new chapter together.
Call or email us to reserve your spot in next session's Pilates class. We look forward to seeing everyone soon!
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UPDATED COVID 19 SAFETY POLICY
As per the December 16th, 2020 BC Provincial Health Order update, here is our safety plan for return to small group Clinical Pilates low intensity exercise at Shelbourne Physiotherapy:
1. All group classes are 5 people maximum pre-registered and spaced a minimum 2.5 meters apart.
2. As the clinic is a public space, all clients/participants and staff are expected to arrive and participate in masks. Please stand behind the protective shields when dealing with reception staff.
3. A mandatory COVID screen sent to each client by email must be completed before participation in class is allowed. If it is not completed by the night before, reception will contact clients as a reminder. Also, please provide any billing/payment information required by reception staff prior to attending the clinic to minimize interaction at the front desk.
4. Clients are expected to arrive and wait in the upstairs common area not more than 5 minutes before class. If they arrive early, they are expected to wait in their vehicles until a few minutes before class.
5. The instructor will invite the participants into class once he/she has ushered the previous class out of the studio. Hand sanitizer provided is used upon entry and exit from the studio.
6. Each participant will leave their footwear at the door in assigned locations, sanitize their hands upon entry, and put whatever valuables/personal items in the plastic bins at their reformer before taking their spot on their reformer. Masks stay on. Classes are 50 minutes in length with enough time at the end to allow for proper cleaning and drying time before the next class. Appropriate disinfectant is provided at each mat/reformer to disinfect all items/surfaces used in the class.
7. When the class is completed, the instructor will instruct the participants on items to be cleaned and monitor the disinfection process. He/she will then orchestrate the exit from the studio space before ushering the next group in.
8. If clients need to communicate with reception, they are encouraged to communicate via telephone or email. If they prefer to communicate in person, they are to return to the common area and enter the reception area once prompted by reception staff.
9. A HEPA air filter with UVC Light is in operation and /or windows opened during your class. HVAC is always in operation.
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We are open for 1-on-1 Pilates Private sessions throughout December and during Christmas break! We are open Monday through Friday at most times of the day. Call us at the studio to book in with one of our amazing instructors, or click the link below to book online.
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Physiotherapy & Clinic News
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Welcome Cody McEvay to our
Cook Street Clinic location!
Born and raised on Vancouver Island, Cody has been living in Victoria for over a decade since he moved to the city to complete his undergraduate degree in Kinesiology at the University of Victoria. A lifelong athlete, Cody has participated in many different sports growing up, from hockey, lacrosse, and rugby, to his ultimate passion of Olympic wrestling. Battling his own injuries during these times, he understands the drive to get back to the activities we love. Cody’s practice and treatment style is centred around empowering clients by approaching each person specific to their own unique situation, goals, and motivations..... To read more about Cody click here
Click here to book an appointment with Cody!
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Welcome Back Physiotherapist Ignacio Parodi!
We are pleased to welcome back Physiotherapist Ignacio Parodi who started on Thursday November 12th! Ignacio will be working Monday-Thursday 11-7pm for your convenience. Ignacio possesses a strong background in sports such as martial arts and weight lifting which inspired him to become a Physiotherapist. He mainly uses Orthopedic Manual Therapy and therapeutic exercise as tools in his treatments and always seeks for a permanent solution with his patients and at the same time encouraging them to be an active part of their recovery.
Click here to book with Ignacio
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So what is stretching? Stretching can improve your joint range of motion, muscle tone, and flexibility. The type, timing, and goals of stretching are debated by healthcare professionals, often leaving the average person in the dark.
There are numerous different types of stretching like; static, dynamic, proprioceptive neuromuscular facilitation (PNF), & ballistic. We will be focusing on static vs. dynamic.
Static stretching: Easily the most common type of stretching. It requires you to move a muscle to the end of its range and motion, and to maintain this position without pain for 20-30 seconds, repeating 2-3 times. Static stretching can be performed by using your own muscles to hold the position, or by passively using an external force like a yoga strap or the wall.
Dynamic stretching: Is a more functional oriented stretch. It involves actively moving a joint throughout its whole range of motion without holding it at its end point in a slow and controlled manner. There are no extended holds and is often used as a warm-up activity before a sporting event or exercise. Dynamic stretching has several benefits that are especially important before a workout or activity such as; increasing body temperature, elevating your heart rate, and can stimulate your nervous system by enhancing the “mind-body” connection.
With this information in mind, we must understand how stretches fit into your exercise routines and physical activities. Static stretching can be used to release muscular tension, reduce the risk of muscle strains, and to increase general flexibility. Dynamic stretching can be used before physical activities such as a workout or sport as it can mimic the movements that will be occurring during that sport.
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Since more people are working from home, it is even more important to find time to be active. Going for a run or hike are great options to keep your heart healthy but doing at-home workouts to strengthen your core, bones and limbs are key to a pain-free body (and mind).
There are so many at-home workout options available, that it is difficult to know which option is best suited to you and your body. Could your workout be putting strain on your back? How is your form? Is what you are doing beneficial to you?
We highly recommend booking in with a physiotherapist or Kinesiologist before starting your at-home workout routine to ensure that you are working safely toward the best version of you!
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Greek Inspired Power Bowl with Homemade Tzatziki
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This Greek inspired power bowl is completely customizable!
Swap out the chicken for tofu, the rice for quinoa, whatever your heart desires.
Have you ever had homemade Tzatziki? Its a game changer!
Click here for the recipe |
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Homemade Irish Cream
14 oz Sweetened Condensed Milk (1 can)
1½ cups Heavy Whipping Cream
1½ cups Irish Whiskey
1 tsp Instant Coffee
2 Tbsp Chocolate Syrup
1 tsp Cocoa Extract
1 tsp Vanilla Extract
1 tsp Peppermint Extract (or mint extract)
Directions: Mix all ingredients using a blender. Use right away or store in a mason jar and keep it refrigerated for up to one month.
Irish Cream Latte
5 oz Freshly Brewed Coffee
3 oz Homemade Copycat Baileys Irish Cream
2 oz Milk
Directions:
1. Add hot coffee and Homemade Copycat Baileys Irish Cream to your mug or cup and stir.
2. If you have a milk frother, stream your milk (or, if you do not have a frother add your milk to a mason jar and shake until it is frothy. Microwave for 20 seconds) and add milk to the coffee.
3. Top with whipped cream if desired.
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Questions? Don't hesitate to contact us!
250-598-9828 ext 2
Pilates@shelbournephysio.ca
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