With winter drudging on here in the Nation’s Capital, many of us are dreaming of sunny
vacations. Just because you are on vacation doesn’t mean you need to back slide on your workouts and be sedentary. There are many ways to stay active and mobile while on vacation, without hitting the local gym. Here are a few ideas to help you keep moving on the road: have tablet? You have access to THOUSANDS of short and effective workouts on youtube or many other streaming services speaking of youtube… yoga is a great way to unwind after a day of excitement or decrease
stiffness after a day of driving. Try out youtube.com/yogaupload for a variety of yoga workouts,
from hip openers to full hour long videos you can do from the comfort of your hotel room
no equipment needed: body weight exercises will help you maintain muscle mass away from the
gym and only require your two feet and a heartbeat! Here are some great examples: squats,
lunges, tricep dips, push ups and planks. Lastly, no better way to explore a new environment than by walking it! You will see so much more and get a real feel for a community by skipping the taxi and hitting the pavement (or dirt road). Walking is a great form of exercise, stressing your cardiovascular system and lower extremity muscles, add in a couple hills and you have your workout done for the day!

With so much information about concussions being thrown around these days, its nice to see a
bill passed designed to streamline protection for our young athletes. Ontario Legislature just
passed a bill called Rowan’s Law, named after local rugby player Rowan Stringer who tragically
passed away due to second impact syndrome when she did not report a concussion to her
coaches or parents. This new bill will implement teacher and coach training on concussion
safety as well as standardizing the removal from play and return to play guidelines to be
followed throughout the province. This is a great step forward in helping young athletes
understand the severity of concussions and to help make the best decisions for their long term
health. For the full story click here: https://www.cp24.com/news/ontario-passes- concussion-
safety-law- designed-to- protect-players- 1.3831207