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	<title>Elsbeth Vaino, CSCS&#187; Strength and conditioning for rehab and sports performance</title>
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	<link>http://elsbethvaino.com</link>
	<description>MOVE better PLAY better LIVE better</description>
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		<title>Dynamic warmup for skiing</title>
		<link>http://elsbethvaino.com/2010/01/dynamic-warmup-for-skiing/</link>
		<comments>http://elsbethvaino.com/2010/01/dynamic-warmup-for-skiing/#comments</comments>
		<pubDate>Wed, 20 Jan 2010 14:45:12 +0000</pubDate>
		<dc:creator></dc:creator>
				<category><![CDATA[Training Basics]]></category>
		<category><![CDATA[dynamic warmup]]></category>
		<category><![CDATA[leg swings]]></category>
		<category><![CDATA[pectoral stretch]]></category>
		<category><![CDATA[ski exercises]]></category>
		<category><![CDATA[ski preparation]]></category>
		<category><![CDATA[sport specific]]></category>
		<category><![CDATA[training for skiing]]></category>

		<guid isPermaLink="false">http://elsbethvaino.com/?p=398</guid>
		<description><![CDATA[If you've ever wondered whether you should do some sort of warmup before a day of skiing, I can provide a simple answer for you:  Yes.  What you should do is a bit more of a challenge.  To help with this, I have created a video that shows a set of 9 activation exercises and dynamic stretches that will help to prepare your body for the ski day ahead. ]]></description>
		<wfw:commentRss>http://elsbethvaino.com/2010/01/dynamic-warmup-for-skiing/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
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		<item>
		<title>It&#8217;s time for Shinny Idol!</title>
		<link>http://elsbethvaino.com/2010/01/its-time-for-shinny-idol/</link>
		<comments>http://elsbethvaino.com/2010/01/its-time-for-shinny-idol/#comments</comments>
		<pubDate>Tue, 19 Jan 2010 21:26:49 +0000</pubDate>
		<dc:creator></dc:creator>
				<category><![CDATA[Training Basics]]></category>

		<guid isPermaLink="false">http://elsbethvaino.com/?p=388</guid>
		<description><![CDATA[What is Shinny Idol, you ask?  And will I get sued for making up a contest name based on a trademarked name?  Great questions!  The first question I will answer here; the second &#8211; I&#8217;ll keep you posted!
I&#8217;ve had a couple of conversations about shinny hockey since I posted my shinny blog [...]]]></description>
		<wfw:commentRss>http://elsbethvaino.com/2010/01/its-time-for-shinny-idol/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Am I Fit Enough to Play?</title>
		<link>http://elsbethvaino.com/2010/01/am-i-fit-enough-to-play/</link>
		<comments>http://elsbethvaino.com/2010/01/am-i-fit-enough-to-play/#comments</comments>
		<pubDate>Mon, 04 Jan 2010 17:38:15 +0000</pubDate>
		<dc:creator></dc:creator>
				<category><![CDATA[Injury prevention]]></category>
		<category><![CDATA[Training Basics]]></category>
		<category><![CDATA[Training for sports]]></category>
		<category><![CDATA[back pain]]></category>
		<category><![CDATA[injury risk]]></category>
		<category><![CDATA[neck pain]]></category>
		<category><![CDATA[playing sports]]></category>
		<category><![CDATA[recreational athletes]]></category>
		<category><![CDATA[risk reduction]]></category>
		<category><![CDATA[shin splints]]></category>
		<category><![CDATA[strains]]></category>
		<category><![CDATA[weekend warriors]]></category>
		<category><![CDATA[working out]]></category>
		<category><![CDATA[workout]]></category>

		<guid isPermaLink="false">http://elsbethvaino.com/?p=371</guid>
		<description><![CDATA[I believe there is a significant link between asymmetries and previous injury as risk factors.  When people return to play from an injury it is usually after being told by their doctor or physical therapist that they are "as strong as they were before they got injured".  But unless the injury was a contact injury, that initial injury occurred because there was a weakness or asymmetry somewhere, so getting back to pre-injury level is not enough.]]></description>
		<wfw:commentRss>http://elsbethvaino.com/2010/01/am-i-fit-enough-to-play/feed/</wfw:commentRss>
		<slash:comments>2</slash:comments>
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		<item>
		<title>The purity of sport: Shinny hockey</title>
		<link>http://elsbethvaino.com/2009/12/the-purity-of-sport-shinny-hockey/</link>
		<comments>http://elsbethvaino.com/2009/12/the-purity-of-sport-shinny-hockey/#comments</comments>
		<pubDate>Sat, 26 Dec 2009 23:33:21 +0000</pubDate>
		<dc:creator></dc:creator>
				<category><![CDATA[Training Basics]]></category>
		<category><![CDATA[cold winter]]></category>
		<category><![CDATA[hockey stick]]></category>
		<category><![CDATA[ottawa]]></category>
		<category><![CDATA[outdoor exercise]]></category>
		<category><![CDATA[skating rink]]></category>
		<category><![CDATA[sportsmanship]]></category>

		<guid isPermaLink="false">http://elsbethvaino.com/?p=359</guid>
		<description><![CDATA[No positions, no rules, no tactics, no strategy, no faceoff for the puck. The other team skated tentatively toward us with the puck. “Ready?”. I looked at our players. “Yup”. And the game began. It was an absolute rush. ]]></description>
		<wfw:commentRss>http://elsbethvaino.com/2009/12/the-purity-of-sport-shinny-hockey/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
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		<title>Shoveling as a workout?</title>
		<link>http://elsbethvaino.com/2009/12/shoveling-as-a-workout/</link>
		<comments>http://elsbethvaino.com/2009/12/shoveling-as-a-workout/#comments</comments>
		<pubDate>Mon, 21 Dec 2009 16:15:08 +0000</pubDate>
		<dc:creator></dc:creator>
				<category><![CDATA[Low-back]]></category>
		<category><![CDATA[Training Basics]]></category>
		<category><![CDATA[back]]></category>
		<category><![CDATA[exercise]]></category>
		<category><![CDATA[shovel]]></category>
		<category><![CDATA[workout]]></category>

		<guid isPermaLink="false">http://elsbethvaino.com/?p=341</guid>
		<description><![CDATA[For many, shoveling is the big frustration.  It's hard work if you have a big driveway.  I'm not sure if this is a surprise to anyone, but emergency rooms fill up after big snow falls.  Okay, I’m sure that doesn't surprise anyone.  Many of the visits are from falling injuries - slippery sidewalks, ski or snowboard tumbles, and of course toboggan injuries.  But did you know there is also an increase in cardiac incidents? It turns out that shoveling is both frustrating and dangerous.  ]]></description>
		<wfw:commentRss>http://elsbethvaino.com/2009/12/shoveling-as-a-workout/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>At The Gym: The Good, The Bad and The Ugly</title>
		<link>http://elsbethvaino.com/2009/12/at-the-gym-the-good-the-bad-and-the-ugly/</link>
		<comments>http://elsbethvaino.com/2009/12/at-the-gym-the-good-the-bad-and-the-ugly/#comments</comments>
		<pubDate>Wed, 09 Dec 2009 17:40:26 +0000</pubDate>
		<dc:creator></dc:creator>
				<category><![CDATA[Training Basics]]></category>
		<category><![CDATA[exercise]]></category>
		<category><![CDATA[fat loss]]></category>
		<category><![CDATA[personal trainer ottawa]]></category>
		<category><![CDATA[weight training]]></category>

		<guid isPermaLink="false">http://elsbethvaino.com/?p=314</guid>
		<description><![CDATA[Even though I am a trainer and have the equipment to work out at home or at the sports therapy clinic where I work, I still prefer going to the gym.
It&#8217;s partly a social thing I suppose &#8211; I&#8217;m not a big chatter at the gym, but I do have the people I say hi [...]]]></description>
		<wfw:commentRss>http://elsbethvaino.com/2009/12/at-the-gym-the-good-the-bad-and-the-ugly/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Introducing your new best friend, Foam Roll</title>
		<link>http://elsbethvaino.com/2009/12/introducing-your-new-best-friend-foam-roll/</link>
		<comments>http://elsbethvaino.com/2009/12/introducing-your-new-best-friend-foam-roll/#comments</comments>
		<pubDate>Wed, 02 Dec 2009 01:51:50 +0000</pubDate>
		<dc:creator></dc:creator>
				<category><![CDATA[Training Basics]]></category>
		<category><![CDATA[foam roll]]></category>
		<category><![CDATA[Hamstrings]]></category>
		<category><![CDATA[IT band]]></category>
		<category><![CDATA[myofascial release]]></category>
		<category><![CDATA[strength trainer]]></category>
		<category><![CDATA[tight muscles]]></category>
		<category><![CDATA[trigger points]]></category>

		<guid isPermaLink="false">http://elsbethvaino.com/?p=287</guid>
		<description><![CDATA[Like a massage, foam rolling is based on the concept of addressing trigger points in your muscles that can interfere with the muscles ability to relax and lengthen.   It is a great option for anyone who consistently has tight muscles.  If you are a runner or any athlete involved in running sports, I am going to venture a guess that you will want to roll your IT bands (the outside of your thigh) and gluteals. If you are a runner or any athlete involved in running sports, I am going to venture a guess that you will find these trigger points your IT bands (the outside of your thigh) and gluteals.  Skiers and hockey players will likely feel it most in their adductors, gluteals and quads.  Office workers?]]></description>
		<wfw:commentRss>http://elsbethvaino.com/2009/12/introducing-your-new-best-friend-foam-roll/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Low back pain redux</title>
		<link>http://elsbethvaino.com/2009/11/low-back-pain-redux/</link>
		<comments>http://elsbethvaino.com/2009/11/low-back-pain-redux/#comments</comments>
		<pubDate>Wed, 11 Nov 2009 02:15:12 +0000</pubDate>
		<dc:creator></dc:creator>
				<category><![CDATA[Low-back]]></category>
		<category><![CDATA[Training Basics]]></category>
		<category><![CDATA[extension]]></category>
		<category><![CDATA[flexion]]></category>
		<category><![CDATA[hip]]></category>
		<category><![CDATA[mobility]]></category>
		<category><![CDATA[movement]]></category>
		<category><![CDATA[rotation]]></category>
		<category><![CDATA[tennis]]></category>

		<guid isPermaLink="false">http://elsbethvaino.com/?p=56</guid>
		<description><![CDATA[This week's post is a follow on to last week's post with some basic information about low-back pain, covering some slightly different topics and getting into a bit more detail. The post will primarily address whether and how much we should bend, extend and rotate our backs.]]></description>
		<wfw:commentRss>http://elsbethvaino.com/2009/11/low-back-pain-redux/feed/</wfw:commentRss>
		<slash:comments>2</slash:comments>
<enclosure url="http://elsbethvaino.com/wp-content/uploads/2009/11/cable-anti-rotation-press.wmv" length="4125569" type="video/x-ms-wmv" />
		</item>
		<item>
		<title>If I could suggest 3 things&#8230;</title>
		<link>http://elsbethvaino.com/2009/10/top-three-training-tips/</link>
		<comments>http://elsbethvaino.com/2009/10/top-three-training-tips/#comments</comments>
		<pubDate>Wed, 21 Oct 2009 04:34:43 +0000</pubDate>
		<dc:creator></dc:creator>
				<category><![CDATA[Training Basics]]></category>
		<category><![CDATA[FMS]]></category>
		<category><![CDATA[hip]]></category>
		<category><![CDATA[strength]]></category>
		<category><![CDATA[TFL]]></category>
		<category><![CDATA[tightness]]></category>

		<guid isPermaLink="false">http://elsbethvaino.com/?p=1</guid>
		<description><![CDATA[I recently talked to someone who gets recurrent low back pain.  I tried to engage them in a conversation about strength and stability training, but was politely brushed off with a &#8220;I know what I need to do &#8211; I need to strengthen my abs&#8221;.  A while later, I wished I had made one quick [...]]]></description>
		<wfw:commentRss>http://elsbethvaino.com/2009/10/top-three-training-tips/feed/</wfw:commentRss>
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