Salus Movement

Exercise & Falls Prevention Classes for All

Aging never stops - let me help you along the way.

The classes are full of gentle and impactful exercises to help maintain balance, strength, coordination for overall physical & mental well-being.

It is never too early or late to prepare your body for the future. Don't wait until something happens to make the change to feel confident in your body. Let's be proactive, not reactive when it comes to healthy aging.

Interested in Joining?

For Group classes, please go below to the sign-up section and submit your information. You only need to do this once. Once completed, the zoom information will be sent to you and you will be welcome to join any of the group classes available based on your own availability. It is the same zoom link for all of the classes. I ask that you don't share the link with others who haven't completed the form.

If interested in 1:1 sessions, please email Laura at lniman@salusmovement.ca to complete next steps. 1:1 sessions are subject to availability.

Make sure you check out the FAQ section at the end of this page to answer any questions! If you still have questions that weren't answered, please do not hesitate to reach out and ask at lniman@salusmovement.ca

The Classes:

Virtual Group Classes

Tuesdays 10am &

Wednesdays 630pm

Length: 45 minutes

Zoom room opens 10 minutes prior to start of class

$15/class

Each class has a warm-up, strengthening, balance/ coordination & a cool down/ stretch. Through meticulously thought-out movements paired together, I will lead you through a 45 minute session to help awaken muscles so that you move cohesively. Classes have a variety of seated and standing aspects. Please have a sturdy chair available as classes typically always start seated.

Group classes have modifications provided but always listen to your body and honour where your level is at. This is for you and you do what is best for YOU!

We work through activating our lymphatic system (to help promote circulation), vestibular system (helps with balance), strengthening muscles, working fascia, improving flexibility and much more.

I encourage you to try at least 3 sessions to see if this is the right fit for you

1:1 Sessions

Available online ($60) or in Person ($75)

Length: 45 min - 1 hour

Subject to Availability

Each session is run similarly to the group sessions. However, individual needs are met with higher detail to activate specific muscles and moves are catered to help target specific client concerns.

WHY CHOOSE SALUS MOVEMENT?

No one expects to fall, injure yourself or one day wake up in pain and not be able to move. No one expects life to take turns when you least expect it. I want everyone to be proactive not reactive when it comes to our health. We have one body and we need to make sure it works like a well-oiled machine. Let me help you!

What to Expect?

Classes incorporate movement with light hand weights, resistance bands, a small ball (think of a children's bouncy ball about the size of a cantaloupe) and/or body weight exercises.

These classes are for YOU. Listen to your body and honour YOUR limitations/ range of motion. You do not have to do anything that you do not feel comfortable doing.

There is good pain & bad. Do not do anything that causes sharp, shooting pain. If you are moving through a stretch and feel a stretch/ awareness in your body that doesn't feel "great" but isn't causing you immediate harm or discomfort, go to that limit and hold it/ breathe into the stretch. Don't force yourself to go farther if your body doesn't allow it.

SIGN UP FOR GROUP ONLINE CLASSES

Please Submit Contact Information Below in Order to Receive Zoom Details

First Name

Last Name

Phone Number

Any health concerns or reasons a Dr has told you that you should not be exercising?

Date of Birth (Month/ Day/ Year)

Mailing Address

Emergency Contact Name & Relationship

Emergency Contact Phone Number

I acknowledge, confirm and understand that when participating in any type of exercise program, there is the possibility of physical injury. If I engage in any exercise or exercise program, I agree that I do so at my own risk, I am voluntarily participating in these activities, assume all risk of injury to myself, and agree to forever and unconditionally release and discharge Laura Tichonchuk - Niman & Salus Movement from any and all claims, causes of action and liabilities, whether known or unknown, arising out of Salus Movement exercise sessions. I acknowledge that participation in any class session will result in a charge that will be invoiced at the end of each month. Prices & timing of classes are subject to change without notice. I acknowledge that I have read and understand the program and was given the opportunity to ask further questions. By hitting submit, I consent and agree to all of the above.

Thanks for submitting! Please allow up to 24 hours for zoom details.

Contact Me

Please allow 24-48 hours for a reply

Laura Tichonchuk- Niman

lniman@salusmovement.ca

Safety Reminders!

Make sure your exercise area is clear of anything you can trip on

Wear appropriate clothing and have water close by

If you are on your own, ensure that you have a phone in arms reach in case of emergency

If a fall occurs and you are on your own, STAY CALM. Pull yourself to a nearby object (eg: chair, couch, bench, stairs). Roll to your side, bend one leg to get under you and push up and onto object. Remain calm and don’t move until you feel comfortable to do so

If you feel the need to call 911, do not hesitate

About

My name is Laura Tichonchuk- Niman

I am a Kinesiology & Sport Business Management graduate and Personal Trainer with extensive knowledge working in the health & fitness industry.

I started this program to fill in the gaps so that individuals have access to balance & gentle strengthening classes which is paramount as we get older. As we age, you may notice that you start to feel more stiff, less mobile and could even feel more lethargic (this could be for a 30 year old or a 90 year old - we never stop aging!). Exercise is one of the easiest forms of therapy to help you feel better in your body and it can often require no equipment whatsoever! I want to keep our muscles active/ hydrated, our joints lubricated and our body working cohesively together to take strain off certain areas and move as one smooth unit.

Through years of knowledge in the health & fitness industry as well as the active aging industry, I have meticulously learned and created classes to help you regain your independence in your body and feel stronger along the way.

I aim to help you feel better in your body through many years of hands-on teaching to get the body working cohesively. We often start taking care of ourselves after an incident (fall, heart attack, stroke, injury etc). One of the greatest things you can do is take a preventative approach when it comes to your body. It is never too early or too late to move. Let me help you feel better in your body.

Think about it

What we should do more of:

Movement of any type: point & flex your toes and hands while watching tv. Roll your shoulders while sitting. Stretch your neck while sitting on your tablet. Balance on one leg while brushing your teeth
Being aware of your breath and relating it to your entire trunk. Releasing muscle tension with each exhale
Celebrate small wins
Listen to your body: It's a messenger and should be listened to always

What we should do less of:

Being hard on yourself/ talking poorly to yourself
Being sedentary
Eating foods high in sugar/ vegetable oils/ processed

FAQ

What do I need for the class?

We use a variety of equipment: light hand weights, resistance band, small ball or just body weight (no equipment is required). I will let you know at the beginning of the class which equipment we will be using for each session.
I encourage you to start with 2-5lb weights if you have them (you know your body best). If you don't want to use equipment, everything can be done with just body weight.

Is this for "old people"?

This is for anyone who feels too overwhelmed to start exercising. Age is just a number. I have seen 93 year olds moving with more strength & ease than some 30 year olds. And I have seen 65 year olds moving with more hip pains than an 80 year old. Don't let the age of participants be your barrier. Focus on yourself only and the fact that you are here and wanting to rediscover your body again. Everyone is on their own journey and we celebrate all levels

How do I pay?

I send an invoice at the conclusion of each month to the email you provide when you register with the total number of group classes attended. If you join for a class, you will be charged for the class. If you don't join, no charge!
Payments can be made via etransfer to lniman@salusmovement.ca. If you want to pay by cash or cheque, payments can be sent to the mailing address on the invoice.

Is there a minimum number of sessions I have to attend?

No. The virtual classes are no commitment required. That being said, the more consistently you join, the better the health benefits are for your body. Consistent exercise is key to relieving pain*, increasing balance, circulation, body awareness, strengthening, maintaining independence and being able to do day-to-day activities.
- *Please note that results of a long term injury, structural/ postural issues may cause pain that is out of the scope that regular exercise can fix. Please do only what your body allows you to do and never force your body past the point of any range of motion.

What if I'm hard of hearing/ English isn't my first language?

I lead through example: showing the movements and giving visual cues of where you should be feeling the movement in the targeted muscle/ joint/ area of the body. That being said, if I am going too fast, please let me know via chat on zoom feature or by emailing me after the class. I value your feedback and want to know how to best communicate my instruction.
Zoom also has a feature to turn on subtitles so that you can read the transcription of what is being said in live time. You can set it to any language to help with translation. Do note that it is not a perfect transition so there may be some differences.

How many people can join the class?

All are welcome. I have taught classes 1:1 and have also had over 140 people in one Zoom class. It is a group class so I will not be teaching for one specific ailment. That being said, I see a lot of common movements for exercises that can be corrected and I will give general fixes to the entire group. If I see one individual moving in an incorrect way or if someone requires a specific cue, I will help for a specific need based on what I can see. It is not to single you out but rather to ensure that you are moving safely.

Do I need my camera on?

I will not force anyone to have their camera on if they are not comfortable. THAT BEING SAID, if I can't see you, I am not able to provide you feedback or keep an eye on you from a safety perspective. If you turn your camera off, you are doing so at your own risk.

What if I can't stand on my own?

These exercises are based in a chair (and that does not necessarily mean that they are "easy"). There is a standing component to every class but it is always beside the chair so that you have an external support. If you don't want to be standing, you do not have to. Though some movements will have modifications that you can stay seated the entire time, do note that some things can't be modified. You would be welcome to sit back and do you breath work during any exercise you aren't comfortable doing.

How do I know that these classes are appropriate to me?

There is no commitment to try a class. I encourage you to join at least 3 sessions before you decide it's not for you.
These classes are designed for anyone to get moving and learn how to connect the whole body as one cohesive unit as the classes go on. I believe that anyone can join and get something out of these meticulously thought-out movements in order to help with balance, coordination & circulation.

What if I have a particular condition (i.e. arthritis, cancer, herniated disc etc). Are these classes good for me?

If you suffer from a chronic condition, please consult your Physician prior to ensure you are cleared to move.
I have had many clients tell me "my Dr said that this is the way it will be for the rest of my life" in terms of accepting a diagnosis. We never stop moving in day-to-day activities and I refuse to accept that you are meant to live a life of pain and discomfort especially if the Professional says that without giving you any course of action for improvement.
The movements in our classes are low impact meaning that everyone can get something out of it regardless of what else is going on in our body. You have to listen and honour your own body and never force yourself to do a movement that is out of your own limits.

I'm pretty fit, why do I need these classes? Am I going to get value from this?

I encourage you to join and keep an open mind! The classes do focus on mobility and stripping down movements that we may have learned incorrectly over the years. These classes involve a mindset shift: It isn't just a workout of lifting weights. It is my philosophy of intentional movement for the sake of increasing balance & falls prevention/ core bracing/ release of stress & tension/ lymphatic drainage (circulation)/ coordination/ fascial connections and physical and mental healing.
The strongest of body builders can benefit from stripping down macro (big) movements and focus on micro (small) connecting movements to help with mobility. Everyone can find something in each class that will benefit them.
It is never too late to invest in your balance and health of your body.

What does Salus Movement Mean?

Salus was the Roman Goddess of safety and well-being (welfare, health and prosperity) which aligns with what I am trying to do for people through movement. I hope that as the classes continue, you feel strong & safe in your body to continue living a life full of independence and strength!

Key Terms

Diaphragmatic Breathing

You will hear me say this a lot throughout the classes. I want you to get away from breathing "up" into our shoulders and focus on breathing into your entire trunk/core of your body (belly, back, sides of your ribcage, down into your pelvis etc). Think of your ribs as a cage and your lungs as a balloon. When you breathe, the cage doesn't move around excessively. You want to expand that balloon (your lungs) in 365° of your trunk (sides expand, breathing down into your pelvis, back into your spine etc). You can breathe with your hands on your belly, on the sides of your ribs, on your lower abdominals etc. You will want to feel your trunk expand into your hands. With practice this will get easier and more intuitive to breathe deeply into your "belly" instead of just raising your lungs/ shoulders up and down with a deep breath. You can also visualize a balloon that sits in your hip region and when you breathe, you expand that balloon in your hips! We want to learn how to breathe "down" into our lower extremities.

When we breathe, I want you to breathe softly in through your nose for ~5 seconds (breathing like you're trying to smell something) and then exhale softly out of your mouth for ~5 seconds. If you aren't used to breathing like this, there is a chance you may feel light-headed if you do this too many times in a row. IF THIS OCCURS, remain calm and just resume to your normal breathing.

In the sessions, try to be mindful of the deep diaphragmatic breathing in all of the stretching/ movements we do. You can breathe in and visualize that breath going to any tense spots in your body and then on the exhale, the breath takes away some of that tension and you "melt" away.

If there is ever an exercise that you don't want to do/ doesn't feel good in your body/ you're tired of exercising and just want to sit back, that's fine by me: simply just sit and focus on your breath. Breathwork is still work!

Breathwork helps to flow our lymphatic fluid (which helps with circulation & removing waste), it creates length in our muscles and it brings oxygen to the muscles in the body to help hydrate them.

Activate the core:

There are two ways I like to visualize this activation. 1) do a gentle, deep diaphragmatic breath. On the exhale, think of your body like a vacuum and you're squeezing all of the air out of your belly. You have to "tense" up the core muscles. The belly button is sucked into your spine & slightly up, you have a slight tilt of your pelvis to be tucked up/ forward and under your body and everything is braced a bit tighter. 2) Pretend you've just been punched in your stomach. You have to brace and "tense" up the muscles.

Regardless of whatever visualization you choose, think of your belly button being sucked "up and in" towards your spine and your ribs don't "flare" out. Meaning you aren't popping out your chest. You keep your ribs in, your spine is "tall" and you're keeping your core muscles tight.

It's good to practice this core activation whenever you can. It's a simple way to get core work done in day-to-day aspects (when you're walking, brushing your teeth etc).

Fascia:

Our Fascia is the connective tissue that surrounds our muscles. When we move our muscles and activate them through movements, our fascia also moves (though it has different thresholds to stretching and activation compared to what you would think of for a conventional muscle stretch). I am intentional with body placement and cues to ensure our fascia is receiving love & activation. We want to "floss" our fascia (meaning gentle, small gliding movements back and forth) to ensure it stays hydrated and fresh which will aid in moving with less stiffness.

Lymphatic System:

A big component of our circulation system is through our Lymphatic system. It doesn't have a central pump so it relies on our breath & contraction of surrounding muscles in order to help flow. One responsibility of our Lymph system is removing waste and cleansing it out of our body. Think of our lymph nodes as an exit on a highway. If there is a crash (clogged lymphs), then we can't recycle and move the waste out of our body and we create a traffic jam for the circulation. Some sessions include lymphatic self massage sequences taken from The Book of Lymph by Lisa Levitt Gainsley. This requires a light, nurturing touch to help with the circulation & flow of the body. As someone once put, when we focus on a lymph flow, it's an "internal exercise" compared to a conventional musculature "external" exercise. The self massage sequences require light touch (think of a feather or skimming the foam off a cappuccino rather than sticking your hands in the coffee). Self- love, self-compassion & integrating diaphragmatic breathing are integral in lymph flow sequences.