Let the Countdown Begin…

Written By: Leah Boire, Client Relations Team

Is anyone else doing a countdown to spring?  Do you suffer from the winter blues?  You are not alone.  Seasonal affective disorder (SAD) is a type of depression that’s related to change in seasons.  You may notice in the winter you struggle with sleep, experience changes in appetite or weight, have low energy or difficulty concentrating, and you lose interest in your favorite activities. 

Here are a few ways to kick those winter blues and put a “spring” into your step. 

1. Get exposure to natural sunlight

Even though it is cold or chilly out bundle up and try to go for at least a 10 minute walk a day or have your morning coffee outside if you can.Light enters the brain through the eyes and serotonin and dopamine are impacted and both play a role in mood.

2. Get moving and exercise regularly

Head to the gym, take the stairs at work or as mentioned above take a walk outside.  Regular exercise is a great way to get all the feel-good brain chemicals and it can also help improve your sleep and self-esteem.

3. Get closer to a window

Try to increase the amount of natural light in both your home and workplace.Open blinds and drapes or sit near windows.If possible move your work desk closer to a window and get some sunshine.

4. Get social with friends and family

Close relationships are important to help reducing feelings of isolation.  Surround yourself with supportive and encouraging people who will help lift your mood and spirits.  Lean on them for support and plan socially acceptable activities even if you don’t feel like going.  Make an effort to reconnect or start new friendships.  Take a new class or join a club as long as it is something that you are interested in. 

5. Eat the right diet.

Try to eat well-balance meals throughout the day that include plenty of fresh fruits and vegetables.This will help keep your energy up and minimize mood swings.

6. Deal with stress

Too much stress can intensify or possibly trigger depression.You need to determine what stresses you out and avoid or try to minimize their impact.Practice daily relaxation techniques or do something you enjoy every day.Both will make you feel better and are great stress busters.

7. Change your attitude about winter

Instead of dreading the long cold winter months use it as a chance to enjoy or try new winter activities.Take the opportunity to do things that are limited to winter months.

While it can be hard to keep motivated there are plenty of ways to embrace the winter months and keep that SAD cloud away.  Just keep reminding yourself that soon we will be able to ditch all the layers and we will be able to enjoy more daylight, sunshine and spring/summer activities.   

Don’t forget to follow us on Facebook at https://www.facebook.com/SarniaInMotion or on Instagram at https://www.instagram.com/sarniainmotion/.  Have a look at our videos on YouTube at https://www.youtube.com/channel/UCGhfp7s3t7T-excGL2WidNw.  Feel free to share this information with your friends and family and keep checking back for new blog posts from each of our health and fitness professionals.

This is your life – Live it! Get In Motion!

Dr. Brendan Carney Kilian

Chiropractor | Clinic Director

Dr. Brendan Carney Kilian graduated from the University of Waterloo with an Honours Bachelor of Science (Kinesiology – Pre-health Professions Option) in 2002 and from the Canadian Memorial Chiropractic College in June 2006, Magna Cum Laude with Clinic Honours. Dr. Carney Kilian has completed certification training in the area of strength and conditioning with the NSCA and has over twenty years experience in the fitness industry. He has special interests in musculoskeletal injury rehabilitation, weight management, and individualized program design. Dr. Carney Kilian has taken additional training as a Certified Golf Performance Therapist, a Spine certified Active Release Techniques® (ART) Provider and has completed the Contemporary Medical Acupuncture Course through McMaster University.. From his small town roots, Dr. Carney Kilian emphasizes a patient-centered approach that stresses patient education and long-term successes. 

Dr. Carney Kilian opened In Motion: Health – Wellness – Fitness to provide an innovative Pain Management, Rehabilitation and Injury Prevention solutions for the residents of Sarnia-Lambton.

Dr. Jane Pilkey

Chiropractor

Dr. Jane received her Honours Bachelor of Kinesiology from McMaster University and went on to graduate from the Canadian Memorial Chiropractic College in 2011. She furthered her education by becoming a Contemporary Medical Acupuncture Provider in 2013. Dr. Jane takes special interest in prenatal and pediatric care and is working towards obtaining a residency in pediatrics through the ICPA.

Dr. Jane is an evidence based practitioner that focuses on a patient-centered approach to care; she emphasizes patient education and promotes an active lifestyle to help keep patients both pain free and fully functional. She maintains professional affiliations with the Canadian Chiropractic Association and the Ontario Chiropractic Association in addition to being a registered service provider for the Department of Veterans Affairs, RCMP, and WSIB. 

Originally from Sarnia, Jane was born into an active family and grew up a competitive figure skater, swimmer, soccer player, and golfer. Her love of sport and volunteer work as a coach and athletic trainer with various teams has resulted in immense experience dealing with athletic injuries. She looks forward to her future with In Motion and helping her clients to remain active.

Dr. Joel Simpson

Chiropractor

Dr. Joel Simpson was born and raised in Corunna. He attended Western University where he received an Honours Specialization Bachelor of Arts (Kinesiology) in 2010. From there he graduated from the Canadian Memorial Chiropractic College in 2016.

Dr. Joel has completed his certification as a  strength and conditioning professional with the NSCA, Functional Movement Systems and Selective Functional Movement Analysis. Dr. Joel focuses on patient centred care utilizing short term and long term goals. This is done through a variety of treatment techniques in order to keep patients pain free but also maintain an active lifestyle in the future.

Amanda Sargent

Registered Massage Therapist

A local girl, Amanda Sargent was born and raised in Sarnia and attended Lambton College. Prior to becoming a Registered Massage Therapist in 2003, Amanda spent time in the healthcare setting as a nursing student and a personal support worker. Amanda has gained experience working as part of a multi-disciplinary healthcare team, at Canada’s leading facility for comprehensive healthcare assessments, and in a small family chiropractic office. Amanda has additional training in fascial release, advanced lumbar spine techniques, and Neuromuscular Integration and Structural Alignment (NISA). Amanda has special interests in pregnancy and deep tissue massage. She is excited to be back home to serve her local community as a member of In Motion’s Health Team.

Jenn Van Horne

Registered Massage Therapist

Born in Sarnia, Jenn was raised and currently resides in Corunna.  She graduated from SCITS high school and then from the 3 year massage therapy program at Lambton College in 2007.  During that time she took special interest in treating those with chronic pain.  Jenn has taken courses in soft tissue release and deep tissue massage.  She is experienced in treating MVA injuries, clients in severe, chronic pain, pregnant and elderly clients as well as repetitive strain and sports injuries.  She incorporates the use of hydrotherapy into treatments whenever indicated to aide in fully releasing the tissue.

Kristi Kleinsmith

Personal Trainer

In 2000 Kristi earned herself a full tennis scholarship to Northern Illinois University where she spent four years playing tennis for the Huskies and earning her Bachelor's of Science Degree, with Honours, in Preventative and Rehabilitative Exercise Science. A minor in Exercise Gerontology was also achieved. She continued her education for two years on graduate assistantship and received her Master's of Science in Education focusing on Exercise Physiology and Fitness Leadership. Kristi has also obtained an American College of Sports Medicine certification (Certified Health and Fitness Specialist).

Kristi has experience working with people of all ages and fitness levels. She has experience working in different fitness industries such as corporate fitness, commercial fitness, and exercise gerontology. Kristi was a university professor at Northern Illinois University and Lambton College where she taught health and fitness, weight training and conditioning, tennis, volleyball, and badminton classes.

In 2018, Kristi became a Functional Patterns, Human Foundation Practitioner. This new system of personal training develops the human body as a whole organism. Learn how to correct your dysfunctions by assessing your current posture and gait cycle. Correct your biomechanics and bring the body into a state homeostasis and have it remain there for a lifetime. 

Her interests include spending time with her family outdoors, whether it is hiking, biking, swimming, kayaking, or skating. Her family likes to visit the local fruit, vegetable, and animal farms in the area. Discovering the Pinery Park and other parks in the area create new adventures and experiences. She is constantly learning more about how to be a healthy human for a lifetime and wants to share this knowledge with her family, friends, and clients.

Get ready to be motivated, encouraged, and challenged to your full potential. Let her ambitious and uplifting attitude guide you through various workouts and classes.

Jenny de Miranda

Personal Trainer Specialist

As a lifetime athlete, fitness and movement have always been important to Jenny, even taking her to compete as a varsity volleyball athlete at both Humber College and the University of Western Ontario (UWO). After completing her BA in History with a minor in writing, Jenny worked as a freelance writer and in-office management, all the while, nurturing her love for fitness, food and movement.
In 2015, Jenny decided to put her other interests aside to finally pursue her passion for fitness. She began as a group fitness instructor with the local YMCA where she built a solid foundation while exploring different interests including MOSSA programs, kettlebell and mobility training. In 2017, she was recruited to be a part of the London Health Sciences Centre (LHSC) Employee Wellness team where she really began to flourish as a fitness professional.

In 2018 she completed the CanFitPro Personal Training Specialist certification and her career as a Personal Trainer officially launched. Since then, Jenny has trained and supported many clients to reach their fitness goals in both an online and in-person environment.

Jenny’s approach to fitness coaching is rooted in efficiency (movement with intention), consistency (the secret sauce), and athletic-based strength + endurance training to help folks become all around better movers while simultaneously helping them to establish a healthy relationship with their body image and the food they eat. She tops it off with a heavy dash of enthusiasm and fun!!!

Being able to inspire and motivate participants to push themselves a little harder, run a little faster, squat a bit lower and to show up on those days that they really don’t want to, is something that brings Jenny so much joy and satisfaction and she cannot wait to bring her tenacious and fun energy to the Sarnia In Motion family!

Adam Gray

Chiropodist

Adam was born and raised in Sarnia.  He attended the University of Waterloo for his 4 year B.A, and after completing his studies, completed a 3½ year Podiatric Medicine program, at the Michener Institute of Applied Health Sciences/ University of Toronto Campus.  In addition, he has completed 3 years of internship in the Greater Toronto Area in various hospitals and private clinics. 

As a registered Chiropodist, his specialization includes, but is not limited to: lower limb, foot, and ankle injuries (sports medicine); dermatological and nail care; soft-tissue surgeries; nail surgeries; arch pain; biomechanical assessments, footwear, and orthotics; diabetic consultation/treatment; prescriptions for NSAID’s, antibiotics, and/or antifungals; pharmacological care and injections; compression stockings; and treatment using therapeutic modalities (TENS, ultrasound. Etc.)

Jodi Rawcliffe

Office Manager

I was born in Michigan, raised in Corunna, ON.  I have more than 20 years of client relation experience and more than 10 years of managerial experience working for NCO.  In 2012 when NCO closed I was lucky enough to have the opportunity to go back to school.  I enrolled in the Medical Office Administration Program at Lambton College and graduated in 2014 at the top of my class.  While attending Lambton College I was the Campus Program Coordinator for the Ministry of Health campaign - Leave the Pack Behind, which focuses on Smoking Cessation for students.  I also gained experience working in a medical office environment as a work study and co-op student in the Lambton College Wellness Centre.I am married to my husband, Steve and we have 2 children – Alexis and Jaxon.  Alexis is currently attending the University of Ottawa and hopes to become a dentist.  Jaxon is an avid lacrosse and football player. I also have 2 furbabies – Chihuahuas, Martini and Skye.We love travelling, playing with our dogs, and watching Jaxon play lacrosse and football.

Erica Verberne

Client Relations

I was born and raised half in London, and the other half on a farm in Strathroy. I have worked in the administrative/customer service industry for 15+ years. In recent years, I have enjoyed the financial/accounting side to administration, but overall enjoy meeting new people and building on my customer service expertise. 

Among COVID downtime, I decided to become a First Aid/CPR instructor, and enjoy teaching to help build a safer community.

I love travelling, and have spent a year backpacking through New Zealand, as well as numerous trips to Key West. I have visited 16 countries so far and hope to continue exploring with my spouse, Adam, and my 3 children.

Alexis Rosandich

Client Relations

I was born in Sarnia, raised in Corunna. After graduating from SCITS highschool in 2013, I enrolled at the University of Ottawa. There, I received my Bachelor of Health Sciences and graduated in 2017.
I have two children, Scarlett, 3, and Sebastian, 2, who I have stayed home with since they were born.
In my free time I enjoy cooking and baking, especially experimenting with new recipes. I also love to read and I aim to read at least one book a week for the entire year!

Stefanie Senior

Registered Dietitian & Sports Nutritionist

Stefanie Senior is one of the leading registered dietitians and sports nutritionists in Toronto. She specializes in weight management, eating for exercise and athletic performance, and corporate wellness.Stefanie Senior, RD offers registered dietitian and sports nutrition services in the GTA and runs a private practice at Athletic Edge Sports Medicine and online via Skype for In Motion. Stefanie offers nutrition counselling, weight management programs and support groups and creates customized meal plans based on food preferences, lifestyle and goals.  Stefanie is also a professor in food and nutrition at the Centre for Hospitality and Culinary Arts at George Brown College and the in-house dietitian and spokesperson for the CBC Live Right Now campaign.Stefanie is a professional speaker who uses dynamic and interactive seminars to teach simple, powerful and sustainable strategies for achieving optimal health, energy and wellbeing. The energetic nutrition guru has appeared on CP24, CTV, Rogers Live, CBC television and radio, Canada AM and has interviewed for articles published in the Toronto Star, Canadian Living, Best Health Magazine, Chatelaine, the Huffington Post, and the Toronto Observer. Stefanie studied dietetics at the University of British Columbia and completed a post-graduate dietetic internship program at Mount Sinai Hospital in Toronto. Previous to entering the field of dietetics, she did a Bachelor of Science degree, with a major in Psychology at the University of Guelph and worked as a Personal Trainer in Vancouver, British Columbia.Stefanie has a unique approach to her practice and provides advice that is realistic, easy to follow and emphasizes stepwise change, balance and flexibility. She is a firm believer that small, gradual changes to an individual’s eating and exercising regimen coupled with patience, commitment and a positive attitude can lead to permanent lifestyle change and a happier, healthier and more fulfilling life.In her spare time, Stefanie enjoys being active, cooking, travelling and experiencing the newest restaurants and food trends in Toronto and across the globe. Stefanie is excited to join the In Motion Team to offer high quality nutrition and weight loss couseling via Skype.