Stephanie Skoreyko-Physiotherapist

Happy Holidays!! Remember to get your Yin on (restful activities!). Balance that Yang energy (strength training/stimulation) with meditation, breathwork, stretching, walks, etc., over your time off work! It’s a great time of year to do so! I dress up like a holiday elf for my last clinic day before the holiday every year! Bring on that cheer!

Happy Winter Solstice! What are you doing to challenge yourself? What are you doing that you might fail at?... Remember, failure predicts success!

Ouch! Hammy’s! I did a few rounds of this warmup for OH Squat and barbell press prep. The squats and presses felt great!... My hamstrings were and still are SUPER taut, however! I never considered that super light OH RDLS would have SUCH a higher eccentric load than SL RDLS like I normally do. Biomechanics/neurodynamics are cool!!

I have seen @paterson.strength and his clients gettin’ after it with this row variation and finally tried it this morning! Felt amazing! Now I know why it’s in his rotation. It takes a bit of setup to use the barbell, but worth it, especially if you have access to this sweet @kabukistrength bar! Otherwise, can be done with dumbbells or a curl bar. ... I’ll be using this for sure!

I asked my client @glow.withemily why she finds herself doing hinging the most as part of her home program. Her response that it helps her move better habitually with housework, was music to my ears. Not everyone finds training super fun, but results like this example count for a lot! A little goes a long way!

Friday, November 13th, my beloved and I celebrated becoming one in marriage, atop our favorite local climbing bluff! It was the best, most emotional day of my life. I have never experienced such overwhelming beauty and joy. As I waited with my father, to walk down the aisle to my husband to be, the most powerful and terrific wind was present. ... The ceremony; a testament of our commitment to each other, our love, and our resilience was witnessed by our community. We are so incredibly blessed and grateful to everyone for being there

Fitness across the lifespan! My parents (71, 64) are retired and still up for physical challenges. We didn’t have to worry a bit about them getting up to our mountain top wedding. So grateful to have healthy aging parents who are such a testament to keeping their purpose and keeping moving in their retirement! A little competition goes a long way to energize the fam.

I’ve been reflecting on my physicality and the coaching I have had throughout my life. At 32 I’m realizing the limits I once made for myself were a farce. I didn’t know what I didn’t know, and I struggled to break through plateaus in my performance. I didn’t know what getting stronger felt like or how to do it. I never really strength trained properly until I was 23/24 when I first started teaching myself about lifting weights and training my core. Despite having an exerc...ise physiology degree and competing in elite athletics all my life, I really didn’t know what I was doing in the gym (I had been strength training with little gains for 10 years)!! From the outside, it wouldn’t at all have seemed to be the case, but I wish I had had female coaches in my life that had encouraged me not to set limits, taught and showed me what getting stronger feels like. More and more, I think my calling is coaching young women. Excited about this direction and realization! See more

I have been doing tedious adductor tendon rehab workwith the silver lining that I found this very simple, great way of strengthening the feet! Do enough, at a variety of angles and it’s pretty exhausting on the standing leg foot!! (Best barefoot of course)!

4-yr old with the grip strength to lift over 1/2 her body weight!! I had to resist making sure she was safe, but she showed me a great example of kids managing their own risk when you get out of there way!! Pretty much perfect tension in her posterior chain! Neat-o! @johannabanananana

Gettin’ after it with @carlstankowski71 @fluidpower

Great home superset if you have a stool or a bench :) Can’t say enough about how beneficial single arm exercises areespecially ones like these that require the whole body to be stabilizing!!

I had a great time sharing my thoughts on relationships, not settling, discussing values vs. virtues, and more with @kevin.kishor on his new Relationships Today podcast! Check out his profile and link for podcast.

Ouch! Spinning some variations off the classic Big Three @backfitpro Important things to consider: Maintain Neutral Spine refers to bracing (using intra-abdominal pressure) and not flattening your spine against the floor, which may create a doming effect (popping out of sit up muscles) due to over emphasis on rectus abdominus, and also may create a less than ideal bracing pattern for the low back. Many people are sensitive to lumbar flexion (bending forward) and still do this pattern, erroneously mildly irritating their backs and creating a stabilization pattern that may do the same.

If you want to rip your glutes up, I’m obsessed with doing split squats with the @kabukistrength trap bar, courtesy of @paterson.strength ! Staying stealth amidst the Monday night men’s group!

The long road, rather than the quick fixthe road I chose, and find most inspiring and interesting. I have been working with this incredibly hard working man on hip mobility and anti-rotation stabilization patterns for months. He has put in the time, and it’s paying off. Rehab is not just something you go through to recover from an injury. It is something that you go through to build resilience on top of what you already had. The old adage, what doesn’t break you, will make you stronger. @j.l.51

I’m starting a trail/mountain running group in Kelowna!

Adding to the many bar of a SL RDL! So much bang for your buck! Great as warm up/prep or part of your workout.

Daily minimum dose: 20-mins of digesting the literature/day @fluidpower Gettin’ after it!

Going against the grain; speaking contrary to the prevailing paradigm around pain management in our culture and health care system. Great coaching session with @wilkius yesterday! Having an executive coach that understands first hand what a health care provider who is fighting the good fight to empower people is up against is so valuable!! Check him out for some creative insights!

New addition to the rotation! It’s a good coordination challenge, and I love the lat/glute combo action. Try different foot positions; heel/toe/flat.

I used to obsess about being asymmetrical, about the hinge points in my back. I had a lot of fear around loading my body because I felt asymmetrical. Sure, always aim to optimize for performance, but what I once feared I realize is OK. With proper progression, you can train your weak side to load better and be more resilient. It doesn’t have to look perfect for you to feel and be STRONG.A.F.!

Hard anti-rotation work plus shoulder stability! It’s easy to see with this exercise how poor shoulder stability can affect the low back. Cue: push your sternum through your shoulder blades (serrated anterior push). ... Put a block on your low back for feedback to keep rotation in check!

A great way to slow down and moderate loading for the knees, to get good quality eccentric loading for your quads. I love this exercise from @vernongriffith4 as the reverse Nordic and sissy squat are more difficult to moderate load for proper progression. I have exploded my knees with both of the former exercises (not the worst thing in the world) and I think this wall exercise will really helps the propensity to overdo and itstill testing the waters!