What People Have to Say About Matteo
"Since I had been diagnosed with Type 2 diabetes three years earlier I was very concerned with being able to continue regular excercise to keep my blood glucose levels in the safe territory. In the beginning Matteo had obviously done his research on training clients with diagnosed illnesses ... the training I received from Matteo has helped my confidence in using machines on a circuit and my strength and muscle building. My results on blood glucose levels are routinely good and my doctors are pleased with my progress.
Matteo has proven patient, informative, supportive and at the right time challenging in the training sessions. The pacing and mix of excercises have benefitted me greatly. In addition, Matteo, obviously has quite a lot of technical knowledge ... (and) he seems consistently in tune with the needs of the client."- Graham Boyce
"Overall Matteo has proven to be very knowledgeable. While he knows how to get me the results I am looking for, he is also good at finding alternate exercises if I am struggling with a particular exercise or if it simply isn't working. I highly recommend Matteo as a trainer for anyone who is new to weight training and is looking to get results fast."
- Ryan Cockle
"Matteo has an incredible depth of theoretical and practical knowledge in physical education and was always providing me with subtle tips on technique which made the essential difference between my usual way and the proper way. I could feel the difference immediately while doing the exercises and I would also feel it the next day and the day after that. By the end of our 12 sessions I could feel a real difference in my strength and when I looked in the mirror I appeared more toned up which is good for the ego ... (I) would highly recommend him to anyone seeking motivational or technical training support."
- Richard Yoshioka
"Matteo has been a good trainer for me for some of the following reasons
- he is reliable – he is there when he says he is going to be there
- he is interested in me achieving my goals. When I broke my hand in May, Matteo designed a program involving a lot of leg work and aerobics that I was able to do without using my hand. This allowed me to keep active and engaged and maintain momentum during a time when I could have easily packed it in.
- he is knowledgeable – with his kinesiology background, Matteo understands how to get the most out of exercising, he understands the importance of diet in the training program and he is also interested In learning and coming to the gym with new ideas on what might be effective for me.
- he is innovative – the workouts have a lot of variety in them and he mixes in free-weights with cardio, floor exercises, machines etc. to work on all parts of the body
- he makes it challenging – I never go home without knowing I have been pushed a little (sometimes a lot)
- Matteo is also a good guy and pleasant to be around"
- Allan Cambpell
April 3, 2007
December 18, 2006
What causes chronic lower back pain?
Chronic lower back pain can occur for many different reasons. In some cases more than one factor contributes to the pain. The most common causes are likely tight muscles in and around the hips and abdomen (or core). People with tight hamstrings, gluteals/piriformis and hip flexors are especially at risk for back pain. Weakness in these muscles or an imbalance is the result of many different factors such as poor posture while sitting, carrying items in a back pants pocket, uncorrected foot problems, poor sleeping position; and driving a stick-shift vehicle. Sometimes low back pain will be set off by poor lifting technique (e.g. Picking a heavy box up off the floor) or twisting while lifting/carrying a heavy object.
I try to avoid all activity when my back hurts. The pain eventually goes away, but I end up losing a day or two of work. Is there anything else I can do when my back hurts?
Each year, Americans lose 93 million days of work, at a cost of $11 billion, due to low back injuries. They spend another $5 to $24 billion in direct medical expenses. Relaxing and lying down is an effective way to temporarily alleviate lower back pain; however it does little to get you off your back and into work. The best measure is to relax while still maintaining a light level of activity (i.e. slow walks around the block). Remaining somewhat active keeps the back muscles flexible and mobile. It is also important to keep the back muscles strong and flexible by incorporating a regular routine of stretching strengthening and aerobic conditioning.
Contact your doctor if…
The pain goes down your leg
Your leg, foot, groin or rectal area feels numb.
You have fever, nausea or vomiting, stomachache, weakness or sweating.
You lose control over going to the bathroom.
Your pain was caused by an injury.
Your pain is so intense you can't move around.
Your pain doesn't seem to be getting better after 2 to 3 weeks.
How can regular exercise help me manage lower back pain?
Regular Exercise is extremely effective at managing and preventing lower back pain. A properly designed exercise program will strengthen muscles, reduce body fat, improve flexibility and help prevent and manage stress, anxiety and depression. Any exercise program should include specific exercises to strengthen the abdominals and lower back. As well, the program must incorporate stretching exercises for the hamstrings, hip flexors, abs, gluteals (butt muscles) and low back. Stretching and strengthening the lower back will also help to improve posture and prevent muscle imbalances. The most important thing to remember is always to keep active and participate in an exercise program that includes stretching, strengthening and low impact aerobic conditioning. Keep reading for some simple stretches and exercises to help manage lower back pain.
Glute exercise:
Start by lying face down flat on a table or bench, with your legs hanging off the edge and your feet on the floor. Keep your knees slightly bent and raise one leg until the back of your thigh is in line with your body. Lower the leg without allowing your foot to touch the ground. Complete two sets of 15-20 repetitions for each leg.
Crunch:
Lying on your back on the floor, bend your knees and raise your arms so they are perpendicular to the floor. Slowly bring your shoulders off the ground by rounding your back forwards and squeezing your stomach. Make sure to keep your arms perpendicular to the ground throughout each exercise. Complete two sets of 15-20 repetitions.
Superman’s:
Start lying on your stomach with your arms and legs stretched out so that your arms are next to your ears. Slowly raise your left arm and right leg at the same time. Make sure to keep both limbs straight. Hold of one second and then repeat using your right arm and left leg. Complete two sets of 15-20 repetitions.
My back hurts the most when I am sitting at my desk or on a long drive. Is there anything I can do at work to help alleviate the pain and prevent it from coming back?
Sitting for prolonged periods will cause the hamstrings and hip flexors to tighten. As well, poor posture resulting in slouching or leaning to one side can put excessive strain on back muscles. If you are seated for at your desk or in the car for long periods take a 5-minute break every 45-60minutes. During the break you should get up and move around. It is also useful to stretch a little bit during each break (Some easy stretches for at work are found below). When sitting at your desk try to sit with knees above hips (i.e. with your feet on a stool or milk crate) and make sure you are sitting up straight. While driving, keep your car seat upright to help prevent slouching and poor posture
Basic Stretches to Reduce/Prevent Lower Back Pain
Lower Back
Sit in a chair and keep your hips straight, twist your body to the right side, bringing your left hand to the outside of your right knee. Gently apply pressure to the right knee while twisting the torso to the right. Hold for 20-30s and then switch sides.
Hamstrings
Sitting in a chair and keep you left knee bent and your right leg straight with your heel on the floor and toes pointing up. You want to, reach for the toes on your right foot keeping your right leg straight by leaning your torso forwards. Hold for 20-30s and then switch sides.
Glutes/Piriformis
Sit in a chair with your left leg bent to 90 degrees and your foot flat on the floor. Cross your right leg over so your right foot is resting on your left knee. Place your right forearm down the length of your right shin with your hand near the ankle and your elbow near the knee. Gently lean your chest toward the crossed leg. Hold for 20-30s and then switch sides.
Samson Stretch for Hip Flexors
In a lunge position interlace your fingers and raise them overhead so your palms are facing the ceiling. Keep you back knee on the ground and slowly push your hips forward and reach upwards with your hands. Hold for 20-30s and then switch sides.
Chronic lower back pain can occur for many different reasons. In some cases more than one factor contributes to the pain. The most common causes are likely tight muscles in and around the hips and abdomen (or core). People with tight hamstrings, gluteals/piriformis and hip flexors are especially at risk for back pain. Weakness in these muscles or an imbalance is the result of many different factors such as poor posture while sitting, carrying items in a back pants pocket, uncorrected foot problems, poor sleeping position; and driving a stick-shift vehicle. Sometimes low back pain will be set off by poor lifting technique (e.g. Picking a heavy box up off the floor) or twisting while lifting/carrying a heavy object.
I try to avoid all activity when my back hurts. The pain eventually goes away, but I end up losing a day or two of work. Is there anything else I can do when my back hurts?
Each year, Americans lose 93 million days of work, at a cost of $11 billion, due to low back injuries. They spend another $5 to $24 billion in direct medical expenses. Relaxing and lying down is an effective way to temporarily alleviate lower back pain; however it does little to get you off your back and into work. The best measure is to relax while still maintaining a light level of activity (i.e. slow walks around the block). Remaining somewhat active keeps the back muscles flexible and mobile. It is also important to keep the back muscles strong and flexible by incorporating a regular routine of stretching strengthening and aerobic conditioning.
Contact your doctor if…
The pain goes down your leg
Your leg, foot, groin or rectal area feels numb.
You have fever, nausea or vomiting, stomachache, weakness or sweating.
You lose control over going to the bathroom.
Your pain was caused by an injury.
Your pain is so intense you can't move around.
Your pain doesn't seem to be getting better after 2 to 3 weeks.
How can regular exercise help me manage lower back pain?
Regular Exercise is extremely effective at managing and preventing lower back pain. A properly designed exercise program will strengthen muscles, reduce body fat, improve flexibility and help prevent and manage stress, anxiety and depression. Any exercise program should include specific exercises to strengthen the abdominals and lower back. As well, the program must incorporate stretching exercises for the hamstrings, hip flexors, abs, gluteals (butt muscles) and low back. Stretching and strengthening the lower back will also help to improve posture and prevent muscle imbalances. The most important thing to remember is always to keep active and participate in an exercise program that includes stretching, strengthening and low impact aerobic conditioning. Keep reading for some simple stretches and exercises to help manage lower back pain.
Glute exercise:
Start by lying face down flat on a table or bench, with your legs hanging off the edge and your feet on the floor. Keep your knees slightly bent and raise one leg until the back of your thigh is in line with your body. Lower the leg without allowing your foot to touch the ground. Complete two sets of 15-20 repetitions for each leg.
Crunch:
Lying on your back on the floor, bend your knees and raise your arms so they are perpendicular to the floor. Slowly bring your shoulders off the ground by rounding your back forwards and squeezing your stomach. Make sure to keep your arms perpendicular to the ground throughout each exercise. Complete two sets of 15-20 repetitions.
Superman’s:
Start lying on your stomach with your arms and legs stretched out so that your arms are next to your ears. Slowly raise your left arm and right leg at the same time. Make sure to keep both limbs straight. Hold of one second and then repeat using your right arm and left leg. Complete two sets of 15-20 repetitions.
My back hurts the most when I am sitting at my desk or on a long drive. Is there anything I can do at work to help alleviate the pain and prevent it from coming back?
Sitting for prolonged periods will cause the hamstrings and hip flexors to tighten. As well, poor posture resulting in slouching or leaning to one side can put excessive strain on back muscles. If you are seated for at your desk or in the car for long periods take a 5-minute break every 45-60minutes. During the break you should get up and move around. It is also useful to stretch a little bit during each break (Some easy stretches for at work are found below). When sitting at your desk try to sit with knees above hips (i.e. with your feet on a stool or milk crate) and make sure you are sitting up straight. While driving, keep your car seat upright to help prevent slouching and poor posture
Basic Stretches to Reduce/Prevent Lower Back Pain
Lower Back
Sit in a chair and keep your hips straight, twist your body to the right side, bringing your left hand to the outside of your right knee. Gently apply pressure to the right knee while twisting the torso to the right. Hold for 20-30s and then switch sides.
Hamstrings
Sitting in a chair and keep you left knee bent and your right leg straight with your heel on the floor and toes pointing up. You want to, reach for the toes on your right foot keeping your right leg straight by leaning your torso forwards. Hold for 20-30s and then switch sides.
Glutes/Piriformis
Sit in a chair with your left leg bent to 90 degrees and your foot flat on the floor. Cross your right leg over so your right foot is resting on your left knee. Place your right forearm down the length of your right shin with your hand near the ankle and your elbow near the knee. Gently lean your chest toward the crossed leg. Hold for 20-30s and then switch sides.
Samson Stretch for Hip Flexors
In a lunge position interlace your fingers and raise them overhead so your palms are facing the ceiling. Keep you back knee on the ground and slowly push your hips forward and reach upwards with your hands. Hold for 20-30s and then switch sides.
November 30, 2006
6 Facts You NEED to Know About Exercise and Old Age
FACT #1 … there is a decline in athletic performance and strength after the age of 30
FACT #2… changes in body composition with age can result in physical function impairments and injury
FACT #3… individuals over the age of 60, especially women, are at the greatest risk of losing bone density (osteopenia) and muscle tissue (sarcopenia)
FACT #4… the loss of bone and muscle tissue can make activities of daily life difficult and also increases the risk of falls, hip fractures and long term disability.
FACT #5… Resistance training can produce significant improvements in muscle strength, muscle mass, bone density and functional capabilities (e.g. mobility – climbing stairs, lifting objects, getting up from a chair); and thus improving the quality of life for older individuals
FACT #6… Resistance training can be remarkably safe for older individuals if properly supervised by a competent and qualified instructor and appropriate training guidelines are followed
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