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Monday 9am - 3pm Tuesday 9am - 5:30pm Wednesday 9am - 3pm Thursday 9am - 5:30pm Friday 9am - 1pm

http://proactivechirocare.ca/, http://proactivechirocare.ca/

Dr. Rena Citron, 2475 McDougall Avenue Suite 130, Windsor, ON (2026)

01/01/2026

For 2026, let’s use the new year to focus on becoming more consistent in our health choices. Discipline is built by keeping promises to yourself.

Healthy habits aren’t built in one workout —
they’re built in the quiet choices:
• showing up when motivation is low
• choosing movement even if it’s short
doing it again tomorrow
Stacking new healthy habits on top of others

Exercise and caring for your health become powerful tools when they are part of your routine, not a resolution you abandon. In addition to workouts & healthy food choices, this may also include regular massages & visits to your chiropractor and naturopath.
Let’s make 2026 the year of the healthiest version of you.
Choose wisely. Stay consistent.
Strong habits create strong bodies & minds 💪

01/01/2026

For 2026, let’s use the new year to focus on becoming more consistent in our health choices. Discipline is built by keeping promises to yourself.

Healthy habits aren’t built in one workout —
they’re built in the quiet choices:
• showing up when motivation is low
• choosing movement even if it’s short
doing it again tomorrow
Stacking new healthy habits on top of others

Exercise and caring for your health become powerful tools when they are part of your routine, not a resolution you abandon. In addition to workouts & healthy food choices, this may also include regular massages & visits to your chiropractor and naturopath.
Let’s make 2026 the year of the healthiest version of you.
Choose wisely. Stay consistent.
Strong habits create strong bodies & minds 💪

12/28/2025

Wishing all of our patients a very happy holiday season! ✨
Please note our holiday reception hours above as we take a short break to rest and recharge. Reception will be available on Tuesday, December 30th from 10am-5pm (with appointments available for all services on this day). Massage therapy available by appointment only on Monday, December 30th.
We look forward to welcoming you back in the New Year 💚
Thank you for your continued support!

12/16/2025

It’s that time of year again! The holidays always get me in the mood to bake:). Below is a recipe I came up with while trying to figure out a healthier snack for the kids to enjoy - and me too! With a little less sugar and a little more protein, I think these hit the mark! An added bonus: the smell of cookie dough and cinnamon wafting through the house.

Protein-Packed Oatmeal Cookies

Ingredients:
• 1/3 cup butter, softened
• 1 cup brown sugar
• 3 eggs
• 1 tsp vanilla extract
• 1 ½ cups protein pancake mix (I use Bob’s Red Mill)
• 1 tsp baking soda
• 1 tsp salt
• 2 tsp cinnamon
• 3 cups gluten-free oats (Bob’s Red Mill)
• Chocolate chips (dark, semi-sweet, or festive add-ins like M&Ms or Hershey’s Kisses for holidays)

Directions:
1. In a medium bowl, cream together butter and brown sugar.
2. Beat in eggs one at a time, then stir in vanilla extract.
3. In a separate bowl, combine protein pancake mix, baking soda, salt, and cinnamon. Gradually mix the dry ingredients into the creamed mixture.
4. Fold in oats, then mix in chocolate chips.
5. Cover the dough and chill in the fridge for at least 1 hour.
6. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
7. Roll dough into balls, place on the sheet, and flatten slightly with a fork.
8. Bake for 8-10 minutes, or until edges are lightly golden. Allow to cool before serving.

07/08/2025

Looking to improve your posture? This exercise will help you activate your postural, shoulder and glute muscles, while allowing your next muscles to relax. Begin in a wall squat position (feet shoulder width apart)
Begin in a squat position with your feet shoulder width apart.
Tuck your chin slightly which will help lengthen the neck and with the chin tucked place the back of your head against the wall.
Bring your shoulders down away from your ears.
Bring the arms up at 90 degrees, and place your elbows against the wall and then try to ROTATE and touch the backs of your hands to the wall
Hold this posture for 30s and repeat 3-4 sets taking 30s breaks in between.
The great part is it can be done anywhere - so no excuses!

07/02/2025

Please think of joining us for this special event in honour of an amazing man (and very close family friend) whose life changed so many of ours and will remain forever close to our hearts. https://raceroster.com/events/2025/106515/jonesys-run

06/17/2025

Incorporating low-repetition, high-intensity strength training into your weekly training/exercise routine is key to combating muscle loss, increasing your metabolism, and enhancing your bone density especially as we age. if you’re not currently doing any form of strength training then it’s certainly something you’ll need to progress gradually, but understand that maintaining muscle mass is crucial for overall health and longevity Weight training does more than just build muscle. It improves bone density, joint stability, posture, balance, and metabolism. For older adults, it’s also one of the best ways to prevent injury and maintain independence.
If you want to see results, your body needs to be challenged gradually over time. This is the principle of progressive overload—increasing the demand on your muscles in consistent ways so they grow stronger, more resilient, and more efficient.

This can mean:
Lifting more weight
Doing extra repetitions
Adding another set
Decreasing rest time
Performing exercise to failure (only have ability to perform 1-3 more reps)
If you can’t allocate your usual time to fitness, 15 to 30 minutes of focused strength work will go really far to help!
If you’re not sure where to begin or are managing pain or an injury preventing you from participating in working out, we can help! At Proactive Healthcare, we offer chiropractic care, massage therapy, acupuncture and custom programs to keep you moving safely and effectively.
❤️

05/27/2025

Summer is around the corner—now’s the time to build strength, boost energy, and feel your best.

Here’s a few tips to get you motivated:

Strength training 3 times per week for 30 minutes can increase lean muscle mass by up to 10% and boost metabolism by 7%.
Walking 8,000 to 10,000 steps per day has been linked to lower risk of heart disease, improved mood, and better fat loss results.
Every step, every lift, every effort counts—your best summer starts with daily habits that build consistency and confidence.
The days that feel the hardest - when you want to hit snooze - are the days to lean in to. Push yourself to get started. The only workout you will ever regret is the one you didn’t do 😉.

Let’s make this your strongest, healthiest summer yet!

05/13/2025

Why Go Kneeling? Because Your Shoulders (and Core) Will Thank You!

The kneeling overhead press isn’t just a cool variation—it’s a full-body upgrade:

• Core ON FIRE: Smaller base = major core activation
• Posture Goals: Counteracts desk slouching like a champ
• Shoulder Strength: Delts + triceps = power duo
• Hip Gains: Yup—your hips work too (posterior chain for the win!)
• Scapulohumeral Rhythm: Say it 3x fast—then train it right

Bonus: Feels way more functional than standing presses. This one trains your body to stay strong and stable when life throws you off balance—literally.

Chiropractor approved. Add it to your routine!

04/02/2025

Want to add more power to your drives, finesse to your game, and avoid that “ouch” after multiple hours of play? Strengthening and stretching your forearms & wrists can seriously up your game—and keep you playing pain-free.
Here’s your wrist workout for pickleball domination (or at least fewer mis-hits):
🔥 Wrist Curls (Flexion & Extension) – Hold a light dumbbell, curl your wrist up, then slowly lower. Begin with 3 sets of 12-15 reps (because we don’t skip wrist day). Strengthen flexor muscles with palm up (thumb facing out) and extensors with palm down (thumb facing inwards).
🔥 Wrist Rotations (Supination & Pronation) – Hold a hammer or dumbbell, rotate palm up and down. 2-3 sets of 10 reps (imagine flipping a pancake but slower and more controlled).
And don’t forget the stretches!
🎾Forearm flexor Stretch – Extend your arm, palm up, and gently pull fingers back. Then switch. Hold 20-30 sec per side. Repeat 2-3 times.
🎾Forearm extensor stretch - extend your arm, palm down. Pull your fingers down and towards your forearm. Hold for 20-30 sec. Repeat 2-3 times.

A little wrist work now means fewer injuries and more winners later. Your opponents won’t know what hit them!
If you do happen to suffer an unfortunate injury, our office can help return you back to the court! We offer various modalities such as soft tissue release, acupuncture, massage, ultrasound and laser. Online booking. Link in bio.

01/30/2025

Looking for a way to add protein to your diet and enjoy some carbs? Try this amazing protein bagel recipe from one of the best - . It’s actually really to make fun - you can add various toppings and your kids can join in too.
Ingredients: 1 cup of spelt flour
1 cup of organic 2% cottage cheese
1 large beaten egg
1 tsp baking soda or 2 tsp baking powder
1 tsp salt
Toppings: whatever you fancy (we chose cheese, cinnamon raisin with a pinch of brown sugar, sesame and chocolate chip)

Instructions:
Preheat oven to 375 degrees
Blend cottage cheese in food processor or blender until smooth
In a small bowl, mix dry ingredients together
Mix the dry ingredients and cottage cheese together until the dough starts to pull from the sides of the bowl
On your counter/clean space, generously flour your work surface
Knead the dough until smooth and add more flour until the dough is no longer sticky
Separate the dough into 2 parts and roll them into a rope
Cut each rope into 3 pieces and make a circle (pinching them at the end)
Brush the tops of the bagels with the beaten and top with your favourite flavour/seasoning.
Bake in the oven for 20-25 minutes on the top rack.
Keep them fresh in an air tight container.
Enjoy!!!

01/14/2025

It’s snow-time!!!! It’s January and the frigid fresh air is upon us; for some, a beautiful blanket of white snow. Apparently environment Canada is warning of a few upcoming winter storms in our midst so here are a few tips to help you safely dig yourself out of them!

Begin with proper winter footwear that prevents slipping.
Dress in layers.
Stretch and do a light warm-up before heading out to prevent stress on muscles, including your hips and moving your spine through all directions.
If you’re able, try shovelling while it’s still snowing and there’s less on the ground.
Make sure you are using good posture. Your hand positioning along the pole of the shovel should be approximately 12 inches down from the handle to keep the back stable.

The Chiropractor’s Golden Rule: Bend at the Knees, Not the Back: If you’re shovelling with your back—you’ve just booked yourself a first-class ticket to Spasm City.

Twisting your torso while shovelling is like texting while walking—it feels efficient until it ends in disaster.

Engage Your Core Like You’re in Pilates: Pretend every scoop of snow is a core-strengthening exercise.

After shovelling, show those hard working muscles some love and stretch them out - they will thank you for it!

Remember using good posture needs be top-of-mind with every scoop, or risk becoming a chiropractic VIP 😉.

Dr. Rena Citron

01/01/2026

01/01/2026

12/28/2025

12/16/2025

07/08/2025

07/02/2025

06/17/2025

05/27/2025

05/13/2025

04/02/2025

01/30/2025

01/14/2025

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Monday	9am - 3pm
Tuesday	9am - 5:30pm
Wednesday	9am - 3pm
Thursday	9am - 5:30pm
Friday	9am - 1pm