Brock Physio and Fitness

11/14/2025

The brain also heavily relies on ATP, and creatine plays a major role there, too. But your muscles are greedy, taking up most of the creatine you supplement with. So for creatine to have any significant cognitive benefit, you may need closer to 10 grams of creatine a day. According to Darren Candow, PhD, CSEP-CEP, a leading researcher on creatine, 10 grams of creatine per day, split into two doses, improved brain energy metabolism, processing speed, and memory, especially when under stress, like during sleep deprivation.

Muscles are greedy with creatine, but this dose ensures your brain gets its fair share.

11/14/2025

A study in the Journal of Orthopaedic & Sports Physical Therapy shows that lateral band walks can activate the gluteus medius up to 30% more than squats, making them one of the most effective exercises for hip and knee stability. A 2018 review also found that stronger side-hip muscles reduce knee pain and improve joint alignment - vital for runners (and anyone who spends too much time sitting… guilty!).

Don’t sidestep these side steps

11/11/2025

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11/11/2025

More than half a million people around the world will take part in a Hyrox competition this year, alternating eight kilometres of running with eight workout stations, including sled pulls, sandbag lunges and medicine ball tosses.�That combination of strength and endurance tasks may sound like a tough ask. But a new paper in the journal Medicine & Science in Sports & Exercise challenges the traditional view that strength and endurance interfere with each other. Instead, the authors argue that in some contexts, getting stronger can help build your endurance and vice versa – an assertion that Hyrox’s “hybrid athletes” would enthusiastically endorse.

New research challenges the long-held view that strength and endurance are inversely related

11/11/2025

The claim isn’t marketing fluff: it’s based on a longevity study from 2018. Researchers in Copenhagen tracked 8,577 adults, aged 20 to 93, for up to 25 years. They found that people who played tennis lived 9.7 years longer on average than those who were sedentary. That lifespan bump beat out every other activity they studied: badminton added 6.2 years, soccer 4.7, cycling 3.7, swimming 3.4, and my beloved running – or jogging, as they called it – just 3.2.

Tennis is physically taxing but generally joint-friendly, competitive yet social, serious but still playful

11/10/2025

A fitness routine you actually enjoy is the secret to staying consistent—and for many Canadians, that means ditching the gym. A recent survey found that 73 percent prefer to work out solo rather than in a group or gym setting.

WA:KE Athletic, an affordable new fitness line from Canadian Tire, makes working out in your own space easy.

11/10/2025

Sarcopenia causes a loss of muscle mass and strength in older adults. It often leads to trouble walking, climbing stairs, and carrying heavy items.

11/04/2025

Broccoli and cauliflower are cruciferous vegetables rich in various nutrients and low in calories. However, when it comes to fiber, there's a clear winner.

11/04/2025

While in town to pace Broadway actor Anthony Ramos at the New York City Marathon, Linden joined content creator Kareem Rahma for an episode of his popular “SubwayTakes” social media interview series where people express their wildest hot takes while riding the subway. The stance Linden shared got plenty of reaction–and may come as a surprise to some people.
Marathons are overrated, she says–but not in the way that you may think.
“5Ks, awesome. 10Ks, awesome. Two miles, awesome,” Linden explains in the video. “Metric, imperial, I don’t care. If you’re out there running, that’s awesome.”

The message from the 2018 Boston Marathon champion could be the spark you need to embrace your running goals.

11/04/2025

Why? Most of us are not nearly active enough (and spend way too much time sitting!). While physical activity guidelines recommend engaging in at least 150 minutes of activity per week, less than half of us actually meet these recommendations.
Yet, research reveals that increasing physical activity may be one of the best ways to stop the progression of diseases triggered by excess body fat. “By increasing movement, you can build lean body mass, which helps to increase overall resting metabolism, promoting more favorable body composition,” says Erin Palinski-Wade, RD, CDCES. “Movement also enhances fat metabolism and regulates insulin levels, helping the body burn stored fat more effectively.”

Say goodbye to stubborn belly fat. No gimmicks, diets or gym memberships required!

11/03/2025

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11/02/2025

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