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Our multidisciplinary approach provides the most comprehensive wellness solutions in St. John’s.

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Our team of allied health professionals will customize your wellness plan depending on your goals.

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Whether you want to optimize your nutrition and health or rehabilitate an injury, our team of professionals can help you!

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#TherapyThursday #TrapStretch

It's that time of year again, when many of you us heading back to school and everyone's shoulders are getting sore from carrying home all those heavy text books! This weeks therapy Thursday exercise is designed to help stretch your upper traps and help alleviate some of the tension these heavy book bags can create.

•Stand and put your arms behind your back
•Grasp the arms using the opposite hand to lower the shoulder.
•Bend your neck to the opposite side until you feel a stretch on of the shoulder
•Maintain the stretch for 20-30 seconds and breath throughout
•Repeat with the opposite side.

For more helpful stretching tips from our clinicians and kinesiologists you can email us at or call 709-576-3339
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#TastyTuesday #brusselssprouts

Not a fan of brussels sprouts perhaps? Well this weeks Tasty Tuesday recipe for balsamic roasted brussels sprouts might make you one!

Balsamic Roasted Brussels Sprouts
2 lb. brussels sprouts, halved
1 red onion, sliced
2 Tbsp olive oil
1 tsp. sea salt
½ tsp. black pepper
½ tsp. mustard seeds
2 Tbsp balsamic vinegar
1 Tbsp honey
2 tsp. Dijon mustard

Preheat oven to 425 degrees F and line a baking sheet with foil.
In a large bowl, toss together brussels sprouts, red onion, olive oil, salt, pepper and mustard seeds. Transfer to prepared baking sheet and spread out evenly.
Roast veggies for 25 to 30 minutes, stirring only once in between, until sprouts are tender and slightly browned.
In a small bowl, whisk together balsamic vinegar, honey and Dijon and drizzle over roasted veggies. (recipe adapted from

For more recipes and wellness tips you can visit our website at or reach out to our registered dietitian Andrea Stokes by emailing or by calling 709-576-3339
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#TherapyThursday #DeskExercises

This weeks Therapy Thursday post is very useful for those of you who often spend long periods of time at a desk each day. The simple stretch outlined below is great for helping combat common shoulder pains often associated with long periods of desk work.

Shoulder Rolls

1. Stand/Sit tall and rotate the shoulders from backward to forward in a circulation motion. Repeat 5 times then go in the opposite direction

2. Do not move the head while doing the movement.
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#WellnessWedesnday #WinningWednesday

Had a positive experience at Definitions? We sure hope so!


Leave a Google or Facebook review for a chance to WIN

Tell us about your Personal Training experience at Definitions for a chance to WIN A 10 PACK OF PERSONAL TRAINING SESSIONS!


Tell us about an experience in our clinic for a chance to WIN 2 FREE MASSAGE THERAPY SESSIONS!

To Review us on Google:

1. Search Definitions St. John’s
2. Click write a review
3. Leave a rating and review mentioning the service you received
4. And just like that your name is entered for a chance to win

To Review us on Facebook:

1. Search Definitions in the Facebook search bar
2. Like our Page first if you don’t mind 😊
3. Then as you start to scroll down you will see “Home” “About” “Service” and “Reviews”
4. Click Reviews and it will say “Tell people what you think”
5. Tell us about your experience and the service you received


The Definitions Team looks forward to hearing from you all!
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#WellnessWednesday #Water

Did you know the human body can survive for weeks without food, but only days without water. Studies have also shown that increased water intake supports improvements in cognitive functions such as attention and memory. For more information on the benefits of staying hydrated take a quick read through this months Definitions Health and Wellness Newsletter posted below!

To receive more information on our monthly newsletters you can visit our website at, email us at or call 709-576-3339
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Our Clients

Definitions Health and Wellness

Definitions Health and Wellness

Our team of experts design customized wellness plans by employing validated approaches relevant to the individual and the organization by addressing nutrition, fitness, medical, and health and safety factors. Definition's services, products and programs are supported by research conducted by graduate and post-graduate researchers.
45 Herbon Way St. John’s, NL, Canada A1A 0P9
Phone: (709) 576-3339 E-mail: