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Snow Shoveling and Exercise: Preventing Injuries and Staying Safe

When snow falls, it can create such a wonderful winter, but it also comes with the not-so-joyous task of shoveling snow. While snow removal is necessary for many, it can be physically demanding and lead to injuries if not done properly. In this blog post, we’ll explore how exercising can help prevent injuries associated with shoveling snow and introduce four exercises to strengthen the muscles and techniques you need to stay safe. 

Common Snow Shoveling Injuries

Before we dive into exercises that can help prevent injuries, it’s essential to understand the common injuries associated with snow shoveling. These injuries often include:

  • Sprains and Strains: These typically occur in the back and shoulders due to improper lifting techniques and overexertion. 
  • Slipping and Falling: Slippery surfaces can lead to bruises or broken bones, especially in the wrists and hips. 
  • Twisting with Weight: Twisting while shoveling with added weight increases the risk of back pain if not performed in the correct position. 
  • Not Using Legs: Failing to use your legs when lifting can lead to shoulder and back pain. 
  • Not Bracing Core: Neglecting to engage your core while lifting can strain your back and shoulders further. 

 

Now, let’s explore four exercises that can help you prepare for snow shoveling and reduce the risk of these injuries: 

Here are 4 exercises to do to help stay in shape and make sure no injuries occur while shoveling:

#1 Hip Hinges: Hip hinges are an excellent exercise to keep your spine in proper alignment, strengthen your core and glutes, and maintain the correct position while shoveling snow. This exercise teaches you how to lift weights using your legs, not your back, which protects your shoulders. You can watch a demonstration here:

#2 Pallof Press: The Palloff Press is an anti-rotation exercise that protects your spine, strengthens your core, and maintains core stability while moving weight away from your body. This exercise prevents you from collapsing to one side as the weight moves away, and it helps you maintain proper shoulder position while shoveling. Check out a tutorial here:

#3 Standing Wood Chops: Standing wood chops focus on core control during rotation, strengthening your core to protect your spine. This exercise also helps you build strength in a similar position to shoveling and teaches you how to brace your shoulders and legs during a twisting motion. Follow the exercise here:

#4 Standing Single Arm Row: The standing single arm row strengthens and reinforces proper shoulder positioning, teaching the correct push-pull movement needed for shoveling. It also reinforces the right body position when lifting weight. Learn how to perform this exercise here:

Incorporating these exercises into your regular fitness routine can help you prepare for the physical demands of snow shoveling. Remember that proper form is essential when performing these exercises to reap the full benefits and prevent injuries. Additionally, always use the correct shoveling technique, take breaks when needed, and prioritize your safety during winter chores. Stay safe and active.

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Physiotherapist

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Join Our Team at Wildewood Health: Seeking Passionate Physiotherapist

Are you a dynamic physiotherapist looking to push the boundaries of your profession and make a real impact on your patients’ lives? Wildewood Health, a state-of-the-art multidisciplinary clinic, is looking for skilled individuals like you to join our team!

Position: Physiotherapist
Location: Wildewood Health, 3064 Barons Road
Type: Full-time or Part-time
Payment: Salary, Employee or Contractor available.  

 

ABOUT US?

Wildewood Health is dedicated to excellence in rehabilitation, performance and health. With our large, modern rehabilitation and performance space, we provide a cutting-edge environment designed for optimal recovery and training outcomes. Our multidisciplinary approach ensures comprehensive treatment plans that are as unique as the patients we serve.

THE ROLE:

As a physiotherapist at Wildewood Health, you will:

  • Provide high-quality, personalized physiotherapy treatment.
  • Work within a collaborative team environment alongside other health care professionals.
  • Use evidence-based practices to assess, diagnose, and treat a wide range of conditions.
  • Participate in ongoing education and professional development opportunities.
  • Help to expand our services and innovate new treatment protocols.


WE OFFER:

  • Salary, employee or contractor positions depending on physiotherapist preference.  
  • Benefits after 6 months.  
  • Retirement matching planning after 3 years. 
  • Bonus program after 4 years. 
  • Opportunities for professional growth and advancement.  
  • Education Allowance and team education training.  
  • A supportive community of health professionals. 
  • Access to state-of-the-art equipment and facilities. 
 

QUALIFICATIONS:

  • Masters in Physiotherapy from an accredited institution.
  • Licensed to practice in British Columbia, Canada.
  • Experience in a clinical setting is preferred, but new graduates are welcome to apply.
  • Strong communication skills and a passion for patient care.
 

HOW TO APPLY:

Please send your resume and cover letter detailing your experience and why you would be a great fit for our team to krista@wildewoodhealth.com

Join Wildewood Health and help us set new standards in physiotherapy care and patient rehabilitation. We look forward to meeting you and exploring how your skills and passion can contribute to our community.

Lead Physiotherapist

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Lead Physiotherapist Position at Wildewood Health: Shape the Future of Physiotherapy with Us 

Are you an experienced and dynamic physiotherapist with a passion for leadership, innovation, and patient care? Wildewood Health is seeking a Lead Physiotherapist to oversee and mentor our physiotherapy team, develop cutting-edge programs, and manage a personal caseload of patients. Join us in leading the way in patient care and rehabilitation excellence! 

Position: Lead Physiotherapist
Location: Wildewood Health, 3064 Barons Road
Type: Full-time
Payment: Salary, Employee
Start Date: January 1st, 2025

 

ABOUT US?

Wildewood Health is a multidisciplinary clinic committed to delivering excellence in rehabilitation, performance, and health. With a state-of-the-art rehabilitation and performance space, we foster an environment that enables optimal recovery and training outcomes. Our team approach ensures that each patient receives a comprehensive and individualized treatment plan. 

THE ROLE:

As a Lead Physiotherapist at Wildewood Health, you will:

  • Oversee and manage the physiotherapy team, providing mentorship, guidance, and conducting regular review meetings to ensure high standards of care. 
  • Develop and implement innovative physiotherapy programs that enhance patient outcomes and expand our service offerings. 
  • Prepare and deliver education sessions for staff, fostering a culture of continuous learning and professional development. 
  • Collaborate with other health care professionals to design and execute patient care plans using evidence-based practices. 
  • Manage your own caseload of patients, providing high-quality, individualized physiotherapy treatment. 
  • Participate in and lead team meetings, case reviews, and training to ensure best practices are followed clinic-wide. 
  • Take part in recruitment and training of new physiotherapists, ensuring the continued growth of a high-performing team. 


WE OFFER:

  • Leadership opportunities within a growing, multidisciplinary team. 
  • Competitive salary with employee status. 
  • Benefits package after 6 months of employment. 
  • Retirement matching plan after 3 years of service. 
  • Bonus program available after 4 years. 
  • Access to state-of-the-art equipment and facilities. 
  • An Education Allowance and in-house team education opportunities to support your professional growth. 
  • A supportive and collaborative team environment with a community of dedicated health professionals. 
 

QUALIFICATIONS:

  • Masters in Physiotherapy from an accredited institution. 
  • Licensed to practice in British Columbia, Canada. 
  • Leadership experience in a clinical setting is preferred. 
  • A passion for innovation, team development, and patient care. 
  • Strong communication and organizational skills. 
  • A desire to make an impact and help shape the future of physiotherapy at Wildewood Health. 
 

HOW TO APPLY:

Please send your resume and cover letter detailing your leadership experience, your vision for the future of physiotherapy, and why you would be a great fit for this role to krista@wildewoodhealth.com. 

Join Wildewood Health as a Lead Physiotherapist and help us set new standards in physiotherapy care, patient rehabilitation, and team development. We look forward to exploring how your skills and passion can shape the future of physiotherapy at our clinic. 

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Train for Life programs

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Shirin

kinesiologist

Shirin attended Simon Fraser University, where she graduated in 2023 with a Bachelor’s degree in Science. Her major in Kinesiology, with a specialization in Active Health and Rehabilitation, showcased her deep interest in exercise prescription and its impact on overall well-being. Inspired by her upbringing on Vancouver Island, where she loved to play games and sports outdoors, Shirin’s love for sports rehabilitation and exercise therapy grew. This passion led her to pursue a kinesiology major, where she gained valuable experience volunteering with diverse populations, including Special Olympic athletes and children with developmental disabilities. This work ignited her desire to create inclusive movement and exercise programs for people of all abilities, emphasizing the importance of enjoyable and manageable physical activity.

Throughout her life, Shirin has played several different sports, including soccer, basketball, volleyball, and golf. Among these, golf emerged as her true passion, leading her to play at the collegiate level for SFU. Under her leadership, the team achieved two victories, including the 2023 Conference Championship . This experience heightened Shirin’s appreciation for the power of athletics and the joy of movement. Motivated by the values of teamwork, camaraderie, competition, and fun, she became an advocate for youth engagement in sports, supporting junior programs at local golf courses. Shirin’s involvement in varsity sports also cultivated her passion for working with athletes and assisting them in their injury recovery and maintenance.

In her spare time, you’ll find Shirin exploring the mountains of Strathcona Provincial Park, camping by a lake, or attempting to learn a new activity such as pickleball or disc golf.

Adult Level 1

Strength & Conditioning (female only)

This program is designed for the adult who knows the benefits of strength and conditioning but has little / none lifting experience or prefers a slower pace to their class.

This program will help the adult learn fundamental movement patterns and how to structure workouts so they feel comfortable doing so on their own. This program is the building blocks for ‘Level 2 – Intermediate’ should the adult want to progress.

How our classes work:

  • Buy a punch pass 10 for $175 or 20 for $310.
  • Sign up for the classes you can make! Should spaces become limited, additional sessions will be added.


What is included:

  • 75 minute strength and conditioning classes offered in the morning and evening time slots.
  • At home mobility program.
  • Small, inclusive environment, up to 5 adults plus coach.
  • Certified Strength and Conditioning Specialist (CSCS) leading the programs


Schedule:

Tuesday’s from 6:30 – 7:45 pm

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Introduction to Lifting

Strength & Conditioning (female only)

  • Is your daughter interested in weight lifting but you/ her aren’t sure where to start?
  • Are you looking for a small environment for your daughter to start lifting?
  • Is your daughter a multisport athletes and is looking at leveling up hear strength and conditioning?
  • Do you want your daughter to learn strength and conditioning from a Certified Strength & Conditioning Specialist (CSCS)?


Introduction to lifting is a Semi-private strength development for the female athlete. This program includes 8 weeks of intensive training to cover fundamental movement patterns, fundamental lifting principles and understand the basics of structuring a well ordered strength and conditioning plan.

What does it include?

  • 1 x weekly sessions for 8 weeks
  • 1 x weekly at home sessions to practice each week
  • Weekly check ins with their coach to answer all questions
  • Small, inclusive, female environment with a 4:1 coach to athlete ratio
Apply for program

Administrator

we are hiring!

Job Description 

As the receptionist/ administrator, you would be expected to work the front desk and be the first thing people see! Duties can include but are not limited to: 

  • Answering the phone/ managing the inbox
  • Supporting with billing procedures, month end, etc.
  • Client tracking sheets and support


Qualities / Values we are looking for:

  • Passionate about activity and movement.
  • Can work in a team environment but independently as well.
  • You have a desire to learn and grow.
  • You have a positive, can do attitude, even-keel and drama free.
  • You are looking for a position to grow into and set your roots.
  • You want to be part of a great team, who considers you family.


Your Education/ Experience/ Knowledge:

Asset to have certain skills and a combination but willing to hire the right candidate and train on necessary skills as needed.

  • Previous administrator/ front desk experience
  • Customer service experience
  • Medical administrator experience or direct billing experience
  • QuickBooks experience
  • Jane experience
  • Excel experience


Employment includes statutory holidays, vacation pay, benefits (after 6 months) and more! Wildewood Health
also provides weekly education seminars and continuing education credits.

If interested, please email your resume and cover letter to admin@wildewoodhealth.com.

Application is open until the right candidate is hired. Individuals will be interviewed on a rolling basis.

Pediatric Kinesiologist/ Interventionist

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Job Description 

Wildewood Health supports youth across Vancouver Island. We work with youth to develop functional movement skills, fine and gross motor skills and help children accomplish their physical education goals. The right candidate will work with us, occupational therapists, physiotherapists and other team members to provide rehabilitation programs to children of varying abilities and skills from ages 3-18+.      

Your role would be to follow treatment plans from physiotherapists and occupational therapists to ensure kiddos with varying abilities and needs are accomplishing their functional goals. Programs might take place in various cities, centers, parks and our clinic space.


Qualities / Values we are looking for:

  • Passionate about working with special needs kids/ children.   
  • Able to work independently but also in a team environment.  
  • Strong communication skills with your team and clients.  
  • Creative to ensure programs and enjoyable AND effective.  
  • You have a desire to learn and grow.  
  • You have a positive, can-do attitude, even-keel, and drama free.  
  • You are looking for a position to grow into and set your roots.  
  • You want to be part of a great team, who considers you family.


Your Education/ Experience/ Knowledge:

  • Previous experience working with the special needs’ population, including those that have been diagnosed with Autism Spectrum Disorder, Down Syndrome, Fetal Alcohol Syndrome, OR working with children of all ages and abilities.   
  • Bachelor’s degree in kinesiology or additional education other than Dogwood Diploma or 3 + years of experience.   
  • Worked in a multi-disciplinary place or clinic (an asset)    
  • Have a governing body (BCAK) and hold insurance (an asset).  


Employment includes statutory holidays, vacation pay, benefits (after 6 months) and more! Wildewood Health
also provides weekly education seminars and continuing education credits.

If interested, please email your resume and cover letter to admin@wildewoodhealth.com.

Application is open until the right candidate is hired. Individuals will be interviewed on a rolling basis.

Current Job Openings

we are hiring!

Physiotherapist
Lead Physiotherapist

Kinesiologist

we are hiring!

Job Description 

We are looking for a kinesiologist to join our team to work with many different populations. Their role could include both mobile and clinic shifts. They will be expected to work with chronic pain clients, pre- and post-surgical clients, life performance, sport performance and more!   


Qualities / Values we are looking for:

  • Passionate about kinesiology.   
  • Able to work independently but also in a team environment.  
  • Strong communication skills with your team and clients.  
  • Creative to ensure programs and enjoyable AND effective.  
  • You have a desire to learn and grow.  
  • You have a positive, can-do attitude, even-keel, and drama free.  
  • You are looking for a position to grow into and set your roots.  
  • You want to be part of a great team, who considers you family.


Your Education/ Experience/ Knowledge:

  • Bachelor’s degree in kinesiology or something similar.   
  • In Good Standing BCAK + 5 million liability insurance  
  • Strength and Conditioning certification (an asset).  
  • Masters in Kinesiology/ physiology/ rehabilitation (an asset). 


Employment includes statutory holidays, vacation pay, benefits (after 6 months) and more! Wildewood Health
also provides weekly education seminars and continuing education credits.

If interested, please email your resume and cover letter to admin@wildewoodhealth.com.

Application is open until the right candidate is hired. Individuals will be interviewed on a rolling basis.

Athletic Therapist

we are hiring!

Job Description 

We are looking for an athletic therapist to join our team to work with many different populations. This position would start July 1st, 2023 and look like a combination of clinic and field placement work.


Qualities / Values we are looking for:

  • Passionate about activity and movement.
  • Can work in a team environment but independently as well.
  • You have a desire to learn and grow.
  • You have a positive, can do attitude, even-keel and drama free.
  • You are looking for a position to grow into and set your roots.
  • Strong communication skills with your team and clients.
  • You want to be part of a great team, who considers you family.


Your Education/ Experience/ Knowledge:

  • Candidate must be registered with ATABC and CATA with maintained status.
  • Candidate must have at least 5 million general liability.
  • Other certifications an asset!

 

Employment includes statutory holidays, vacation pay, benefits (after 6 months) and more! Wildewood Health
also provides weekly education seminars and continuing education credits.

If interested, please email your resume and cover letter to admin@wildewoodhealth.com.

Application is open until the right candidate is hired. Individuals will be interviewed on a rolling basis.

Travis

Office Manager & Kinesiologist

Travis Michelson is a Kinesiologist who moved from Sunny, South Africa, to the small Island town of Nanaimo, BC. He grew up playing every sport under the sun and being involved in any activity that kept him moving. This passion for moving and being involved in an active lifestyle led him to pursue a career where he can use this love. He completed his studies in 2010 at the University of Johannesburg and has since worked with various individuals to help them enjoy life to the fullest using exercise as a modality. The body was designed to move, and Travis is a big believer in using exercise as a form of medicine to help people achieve their various goals. Your body can become very resilient if stimulated correctly, and you can often achieve much more than you thought by giving your body the correct “medicine.”

Travis has helped various individuals reach their personal goals, such as completing their first triathlon, running their first half marathon, or being able to play with their grandchildren pain-free.

Travis enjoys trail running, swimming, and any sport involving a ball. You might see him running up and down Mount Benson in the snow during the winter or paddling around Neck Point or Westwood Lake with his lovely wife and two beautiful kids in the summer months.

Lauren

Kinesiologist

Lauren graduated from Vancouver Island University with a Bachelor of Kinesiology in 2023.  Throughout their time as a student, Lauren had the opportunity to work in a variety of multi-sport coaching roles with youth in Nanaimo, most notably coaching female hockey for many years with Nanaimo Minor Hockey Association.

Growing up in Nanaimo, Lauren played any sport that was available and came to high school, they narrowed their focus to hockey and softball. Having led an active lifestyle growing up, Lauren values the importance of fundamental movement skills and fitness and believes that physical literacy is freedom that every person of every ability deserves. Having also had personal experience with sports injuries, they’ve seen firsthand how effective active rehab is to get people back to doing what they love. Lauren is excited to offer exercise as a tool help treat pain and improve performance whether it be for sports or everyday life for all ages.

Today Lauren stays active by training for Olympic weightlifting, playing hockey, and joining in the occasional game of dodgeball. With a competitive spirit and a love for challenge, Lauren is always looking for new sports to play or a new physical challenge to take on.

Jenna

Athletic Therapist & Kinesiologist

Jenna graduated from the Bachelors of Athletic and Exercise Therapy program at Camosun College in 2022. Throughout her time as a student, she had the opportunity to work in a multitude of sports at Shawnigan Lake School. In addition, she worked with high-performance athletes at Rugby Canada, which was an incredible experience and personal goal of hers.

Using exercise as a tool for injury, pain, and lifestyle changes, Jenna is keen to work with all populations. She is also a Certified Strength and Conditioning Specialist, which is applicable to all the athletes she works with. Jenna has always led a healthy, active lifestyle and knows the importance of this is for people’s happiness, livelihoods, and overall wellness. When working with her clients, she wants to ensure that their bodies don’t stand in the way of doing what they love, whether that be injury prevention, pain management, lifting and so much more.

In her spare time, you can catch Jenna playing for the Cowichan Piggies on the rugby pitch, or with those same teammates attempting to play with a pig skin in flag football. She loves living on this beautiful island, and she is always looking for more suggestions on where to go hiking or paddling.

Katy

Kinesiologist

Katy Wright is a registered kinesiologist living in Nanaimo, BC. She received her Bachelors of Kinesiology at Vancouver Island University in 2020. Katy has lived in Nanaimo for 14 years and is passionate about making a positive difference in her community.

In her youth, Katy enjoyed participating in a variety of sports and athletics. She played on organized sports teams including basketball, volleyball, and softball, and also enjoyed creative activities like dance lessons. Growing up on the island, Katy favored seasonal activities like snowboarding in the winter and kayaking in the summer. Currently, Katy stays active by going to the gym and spending time in the beautiful outdoors of BC.

During her undergrad, Katy had the opportunity to learn about the various fundamental movement skills associated with different activities and sports. She is committed to advocating for inclusive play and adaptive activities for atypical children. She understands the importance of developing lifelong habits like physical activity, nutrition, and mental well-being. Katy has always had the right enthusiasm and energy to work with young children and enjoys getting creative. She is never shy to sing, dance, or get silly! Her interest in human anatomy and fundamental movement skills was what inspired her to pursue kinesiology as a profession.

In her spare time, Katy enjoys practicing her guitar, singing, and dancing. She loves to spend time having fun with her family and friends. Katy has been a vegetarian for the last 7 years and is passionate about sustainable eating practices. She has a little black tabby cat named Lucy who loves to cuddle and play.

Jalin

Athletic Therapist

Jalin Couper is a registered Athletic Therapist here in Nanaimo, British Columbia. She received her Bachelor of Athletic and Exercise Therapy at Camosun College in 2017. Prior to that, she completed her Bachelor of Science in Human Kinetics at St. Francis Xavier University in 2014. Her passion is getting everyone back to doing what they love from gardening to rec soccer to national competitions.

Her passion for athletics started at an early age, playing a variety of sports. It was a rare night that she was not at some sporting event or another. To this day not much has changed, now instead of wearing a jersey she is there providing medical care for athletes of all skill levels, keeping them on the field of play. Her eagerness to help people return to sport/activity came from dealing with her own injuries which fueled her desire to learn more about the human body along with the best ways to rehabilitate post-injury.

Over the past 10 years, Jalin has been working with a variety of athletes from all skill levels and ages. She works with teams like VI Raiders Football to Sr. B Men’s Timbermen Lacrosse to Rugby Canada’s Youth and Senior National teams.

Jalin’s treatment plans are very hands-on and personalized to the specific needs of the client. She will be with you every step of the way from injury through clinical rehabilitation back to a full return to play or activity, till you have reached your goals.

When not in the clinic you can find Jalin lacing up the skates at the rink or exploring the forests with her pup Nikko.

Lucas

Athletic Therapist & Kinesiologist

Lucas is a graduate from the Athletic and Exercise Therapy (BAET) program at Camosun College in Victoria B.C. Lucas has experience working with a range of athletes, from the weekend warrior up to national level rugby players. You will find Lucas using his knowledge of rehabilitation through a range of manual treatment and exercise therapy.

Lucas grew up snowboarding and playing competitive lacrosse, through which his love of sport and physical activity, as well as personal experience with multiple injuries led him to pursue  Athletic Therapy. Lucas saw the value of exercise therapy first hand and wants to help everybody get back to their full potential, on or off the field.

Lucas has worked as a Student Athletic Therapist with the Jr Shamrocks Lacrosse team on their way to a runner up finish at the Minto Cup, Canadas Jr National Championships. Following that season, joined Rugby Canada in their preparation for the Tokyo Olympics.

Lucas works in a goal-oriented style helping you get back to sport or just every day life as quickly and safely as possible. Whatever the end goal, he is there to help along the way.

If he isn’t at the clinic you can most likely find him mountain biking with his dog Kai up in the hills surrounding Nanaimo.

Krista

Kinesiologist

Krista Whittaker is a registered Kinesiologist located on beautiful Vancouver Island in Nanaimo, BC. She received her Bachelor of Kinesiology at UBC, completing in 2016. Krista takes pride in working with many different populations.

As an athlete herself, Krista has always had a fascination for the study of human movement and a great understanding of the human body. Krista has been able to take her passion and mold it into the career that best suits her, an industry-leading kinesiologist. Putting people and relationships first, Krista builds on this to ensure positive and effective intervention.

Krista has gained over 10 years of experience working with children who have learning disabilities. She has volunteered at many different agencies including Soccer Dogs, Special Olympics, Active Start and Claro life. All of these programs have given Krista indescribable experience working with children  and a keen, unique perspective on intervention. Krista is able to build positive relationships with the kids she works with, leading to greater intervention and development. Krista leads with child-centered care, always putting the child first.

Krista is always wanting to learn more and has a constant drive for continuing education. Having her experience and knowledge, Krista has an innate ability to break down movements, apply evidence- based practice and correct movements in fun and creative ways.  She is able to restore dysfunction and/or painful movement patterns. This assists her in all the populations she works with.

When Krista is not practicing, you’ll find her reading, studying and continuing to build on her passions. Krista also likes to explore the great outdoors and does lots of camping, fishing, snowboarding and hiking. When Krista does have a spare second, she often finds herself baking in the kitchen, her specialty being chocolate, peanut butter cupcake.

Certifications

  1. BKIN – UBC (May 2016)
  2. Advanced Exercise Prescription (September 2017)
  3. Advanced Vestibular Rehabilitation ( November 2018)
  4. Behaviour Interventionist (May 2019)
  5. Functional Movement Specialist (May 2020)
  6. Soft Tissue Release Certification (November 2020)
  7. Masters of Science in Kinesiology (ongoing)
  8. Strength and Conditioning certification (ongoing)


Wildewood Health = When I first started my health care journey, I wanted to practice in senior health and increase independent living. This passion stemmed from my realizing how lucky I was to have all my grandparents alive and well for my childhood. I was even luckier to have two strong, intelligent, whole-hearted grandmas by my side. This is where the name comes from, Wilde being my grannies maiden name and wood being my grandmas. Having their strength, wit and love fuelling me everyday.