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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 #ShovelingPrep

With a few months of shoveling ahead of us we decided that this weeks therapy Thursday exercises should be targeted towards preparing our bodies to handle the strain that this task can often cause. Below are two simple stretches that you can do before you head out to clear your step or driveway each time.

Back and hamstring stretch

Standing with your feet shoulder width apart, slowly lower your upper body to the ground to try and touch your toes to a comfortable level, until you feel a stretch.
Make sure to keep your legs straight while performing this to activate your hamstrings.
Slowly come up and repeat as necessary.

Shoulder, chest and back stretch

Standing up with your feet shoulder width apart, lift your arms and hold them up horizontally at shoulder level.
Bring your arms across your body while keeping them straight until they cross.
Return to horizontal position and repeat several times.

For more stretches and fitness related information you can visit our website at www.definitionsonline.com , email us at info@definitionsonline.com or call 709-576-3339
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Congrats to Julie Parsons on winning the New Year's resolution giveaway! Send us a message here or you can call the gym to redeem your prize! For everyone else, stay tuned this year for more contests and giveaways. ... See MoreSee Less

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Ready to get serious about your health in 2018? We are giving away a New Years Resolution package (over $500 value)! The package includes an assessment with our Registered Dietitian and 10 personal training sessions!

Its simple – share this post and like our page and you will be entered into the draw. The contest is open until January 2nd, when we will draw for the prize. Good luck!
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Definitions Holiday Hours

Definitions will be closed on the following days throughout the Holiday Season;

Sundays, December 24th
Monday, December 25th
Tuesday, December 26th
Sunday, December 31st
Monday, January 1st

We hope you all have a safe and Happy Holidays and the Definitions family wishes you a happy and healthy New Year!
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#TastyTuesday #Mocktail

This weeks tasty Tuesday recipe is the Holiday Hot Tooddy; a popular holiday "mocktail" that's great for a cozy night on the couch, a festive Holiday gathering, or even to help nurse a nasty winter cold.

Holiday Hot Toddy

2 mugs steeped ginger tea (using 2 tea bags)
2 sticks cinnamon
8 whole cloves
2 star anise
1/4 cup lemon juice
2 tbsp. honey
Lemon (for garnish)
Want it with alcohol? Add 2 oz. whiskey.
For the non-alcoholic version, place half of the ingredients in each mug and let them steep for 5-10 minutes, ideally covered to keep the heat in. Remove tea bags and serve. Alternatively, you could heat this over the stove in a pot and then strain out the ingredients before serving.
For the alcoholic version, again pour all ingredients into two mugs and let them steep for 5-10 minutes, ideally covered to keep them warm. (Adapted from blogwell.ca)

For more tasty recipes and nutrition advice you can get in contact with our Registered Dietitian Andrea Stokes by messaging us on Facebook, emailing info@definitionsonline.com or calling
709-576-3339

Happy Holidays!!
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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: info@definitionsonline.com