Piriformis syndrome can create sciatic pain which is a pain that radiates in the centre of your glutes (butt), low back or down the back of the leg following the path of the sciatic nerve. It may also irritate the bursa (a fluid filled sac in your joints that protect them) causing it to become inflamed. Either way it is very painful.

The piriformis is a small muscle deep in your glutes. The sciatic nerve passes underneath it, but in a small percentage of people passes right through the actual muscle. It helps to balance and stabilize the pelvis when the foot is off of the ground and when striking the ground. Because of the demands placed on this muscle it tends to work over time and often becomes painful, shortened and tight. In time blood flow can decreas and trigger points form. 1mm of pressure is all that is needed to cause pain in a nerve.

If you suspect that you may have piriformis syndrome you should seek treatment from a qualified professional. Once you have been fully diagnosed and have the pain under control you can start a maintenance program including stretches and retraining of your hip muscles.

A great stretch for the piriformis is

1. Sit in a chair. Put the ankle of the side that is bothering you on your other knee. The heel that is on the ground should be directly under your knee.
2. Stick out your chest and butt, keep your back straight and slowly lean forward. You will not be able to lean far if at all. Make sure your back stays straight or you will feel it in the wrong muscle.

Band Tricep Extension

Your triceps are the muscle on the back of your arm that often wiggles when you wave.

1. Hold the band in your hands about shoulder width apart at chest level. Keep your elbows at the same level as your hands.
2. Pull your hands wide keeping your elbows in the same position throughout the movement. Only your elbows bend and straighten.
3. Slowly bend your elbows bringing your hands back to your start position. Don’t let the band pull you back, resist against it with your muscles.

Cereals are a great quick and easy meal. Sometimes you are lead to believe that some are healthier than they truly are. Always check the sugar, sodium and fat content.

• Sodium, try for less than 400mg per meal. Add milk to the total, not just the cereal.
• Make sure the sugars are from fructose and not high fructose corn syrup or other forms of bad sugars. Labels always have the carb grams and then below a breakdown of some of the carbs in the product. Usually sugar and fibre. Make sure the carbs are not all sugar. Then check the ingredient listing to find out which sugars are used.
• Fat should be less than 30% of the total calories. If nuts are in the cereal then it will be higher, so read labels to find out which nuts. Almonds, walnuts, cashews are good in moderation. Peanuts are not the best choice.

Sugars- (listed in order greater to least)

Cheerios- white sugar
Shreddies- white sugar
Raisin Bran- white sugar, high fructose corn syrup
Special K- white sugar
Vector- white sugar, glucose, fructose, honey, malt barley syrup
Cinnamon Toast Crunch- white sugar, fructose, dextrose
Lucky Charms- white sugar, corn syrup

Logging your Food

Use your pen more than your fork!

It has been proven that people who kept food diaries lost twice as much weight or more as those who didn’t keep a tally of their meals. Writing down the foods you eat makes you more accountable. If no one knows you are grabbing that cookie from the cupboard, who cares? But if you have to log it you think twice about what you put in your mouth.

Another great tip is to plan your meals ahead of time. Organization is key! Make yourself a quick and easy sheet with the days of the week and boxes on it for each meal. Fill in what you think you may want for meals and snacks. Then make your grocery list accordingly. Buy as many pieces of fruit and vegetables as you will need and so forth. If you have everything you need in your fridge and are organized you are less likely to snack on junk. Then if once in a while you indulge it’s okay as you followed most of what you planned.

African Sweet Potato Soup

olive oil
3 cloves garlic
2 red peppers
1 lg. onion
1 tbsp ginger
1/2 tsp allspice (use cinnamon and nutmeg if you don’t have)
1/4 tsp ground or flaked red pepper
4 c. veg. broth
2 lg sweet potatoes
1/2 cup peanut butter
1 can tomato paste
1 can chickpeas
1 lb spinach

1. Sauté garlic, peppers and onion sauté till soft
2. Add ginger sauté 2 min
3. Add spices sauté 30 sec
4. Add broth, sweet potatoes simmer 15 min
5. Mix 1 cup boiling water and peanut butter and add
6. Add tomato paste and chick peas and spinach.
7. Simmer 10 min. and enjoy

Serves 8
Calories 260 cal, protein-11.6 g, carbs- 34.8 g, fat- 2 g, sodium- 274 mg

We offer Pilates, Yoga, Personal Training and Cardio sessions at your work place. Book your board room for a lunch time class to get you moving and decrease stress. If you don’t have shower facilities classes can be kept to a low intensity, while after work classes can get you working up a sweat. The more people in your group the less each of you pays.

Book now as time slots are going fast! Click on the class that interests you to find out more!