Kate’s 5 Tips for Running Injury Free!

It can be extremely frustrating and discouraging, especially if this is not your first injury. I think most runners tend to have the mindset that injury is inevitable at some point in their running careers. I am here to tell you that it doesn’t have to be! There are things we can do as runners to reduce our risk of injury while at the same time optimizing our performance. 

So here are 5 tips to help you stay injury free this running season. I want to highlight that these are general tips and that you should ALWAYS consult with your coach, physiotherapist or other health care practitioner before making any drastic changes to your training.

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Emma Jack
Balance. Wobbly Balance

I (and I imagine many of you do too!) get bombarded with messages daily about work-life balance and, to be honest, I think it is just setting us up for failure. Do you know how hard it is to balance perfectly still all the time? Aiming for perfect is a losing battle so I choose wobbly balance instead. Sure, I will tilt, shift my weight, feel like I may fall but in the long game I know I won’t be knocked to the ground. 

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Emma Jack
My Root to Rise

Starting a business has been amazing! I have to say that for me, it feels like one of the best things I could have taken on. Each day feels like an insane learning curve but I always come home with a smile on my face knowing that I am growing myself, my business and my future. It has also lead to a lot of personal reflection and that is where things have become interesting for me…

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Let's Talk Mental Health

Today it’s Bell Let’s Talk Day here in Canada and this is a day that we all come together to normalize, share and raise money to help support mental health initiatives. In honour of this stellar initiative, I have enlisted some of the best and brightest in the health care industry to share their mental health stories and coping strategies. I appreciate their candidness and hope that wether you are a student, new graduate, or veteran and working in healthcare or otherwise, you can appreciate their honesty and openness. I am a firm believer that vulnerability breeds further vulnerability and the more we all share, the more we realize that we are not alone.

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Emma Jack
Goal Setting 101: Alena Luciani

Holy smokes! It is 2019! What a year it has been already for me. Clinic is open and thriving and I feel so grateful for each and every person who has helped bring my vision to life! One my greatest accountability partners in this whole process has been my friend Alena Luciani, funder of Training2XL. This girl is BRILLIANT when it comes to thinking big and making sh*t happen! So who else better then to guide us all through how we should reframe our 2019 goals in order to see them come to light! Alena runs goal setting workshops throughout the GTA (and maybe we can get her out to London one day!) and also offers online goals setting sessions through her business Training2XL. Seriously people if you want to make moves, Alena is your gal.

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Emma Jack
Meal Prep for Success: Natalie Kollars

The most common new years resolutions involve changing exercise and eating habits. These are EXCELLENT areas to pursue and improve upon as we know both are key to our overall health and well-being. Today on the blog, my good friend Natalie Kollars is going to share with you one of the best ways you can create a sustainable, lasting change in terms ensuring you stick to your nutritional goals: MEAL PREP!

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Emma Jack
Holiday Sugar Cookies (Gluten-Free, Dairy-free and Nut-free)

This recipe was inspired by the Minimalist Baker's recipe with a few tweaks! I've made these cookies three times now (my first attempt was an absolute disaster!) and they are light, fluffy and make a perfect gift for friends and family over the holidays. If your family is anything like mine, it can sometimes seem impossible to accommodate all the different allergies and sensitivies- but I think I have done it! These puppies are gluten, dairy and nut free so that everyone can enjoy this seasonal favourite!

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Pressing Play on Audible!


I’ve travelled a lot over the past few months and something that has really helped make all the travel time worthwhile and seem to fly by is my Audible subscription. As much as I love Camilla, Arianna and Selena sometimes listening to top 40 music can drive me crazy! Whether flying, driving or walking around a new city, I have loved being able to listen to books at the same time! Since August I have ‘read’ over 31 books! CRAZY! So today I am going to share my top 10 Audible reads!

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Emma Jack
Why Not to DIY When it Comes to Your Rehab

Do-It-Yourself projects are all the rage these days. Between Pinterest and YouTube there doesn’t seem to be much your can’t do on your own with some help from the web. Certainly there are a plethora of informative websites, videos and Instagram accounts spreading rehabilitation education and treatment tips but as much as they are well intentioned (and most are really awesome!) I am going to outline today why it doesn’t beat making an appointment with a physiotherapist.

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Why Pilates?

Hi Guys! Thank you everyone for your kind shout outs on my first year anniversary! As I wrote in my Instagram post earlier this week, I am completely shocked and delighted as to what this platform has brought into my life. So many new faces, new connections and new opportunities!

One of the other big changes I have made over the past year has been the addition of clinical Pilates into my practice and boy, what a game changer this has been. I have seen more than a few patient success stories on the reformer this year and it has been a perfect addition into my clinical care. So, today I want to go over the reasons why I love Pilates and why maybe you should too!

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