Wag Physiotherapy

Wag Physiotherapy Wag Physiotherapy treats people of all ages and conditions. Lisa Wilson is a registered Physiotherapist with 30 years experience.

~MARATHON TRAINING~WORDS of WISDOM….or at least from what I have learned! Here we go again, another new year on the hori...
12/28/2025

~MARATHON TRAINING~
WORDS of WISDOM….or at least from what I have learned!

Here we go again, another new year on the horizon, and another 16 week MARATHON TRAINING PROGRAM START!
Week One is complete on the road to and

✅Things I know to be TRUE
- trust the process
- trust your program
- stick to it and don’t diverge if you are feeling super good…tough work is coming!
- REST is key
- SLEEP is key
- strength training, body weight or band workouts are essential 2x/wk at least
- run your workouts for the appropriate pace of that workout- don’t run then faster!
- take an extra rest day if you need it
- if you are sick…respect the illness and rest. You will recover and be stronger as a result!
- listen to your niggles, extra stiffness or tightness or soreness! They mean something- figure it out with your favorite physio. They tell the story!
- stretch, yoga or a good mobility routine is key!
- be flexible with your schedule, switch up days for weather or work etc. the program is not set in stone.
- run on your own if you are struggling to run with others. Listen to what you can do, not try to fit in with what others are doing! ✅
- most of all- you are strong, smart and you CAN DO THIS!
NOTHING WITHOUT EFFORT!

~MARATHON TRAINING~IT ALL STARTS TODAY….16 weeks to the PARIS MARATHON 2026 April 12thand then the BOSTON MARATHON 2026 ...
12/22/2025

~MARATHON TRAINING~
IT ALL STARTS TODAY….16 weeks to the
PARIS MARATHON 2026 April 12th
and then the
BOSTON MARATHON 2026 April 20th.

The maintenance phase is over and now the marathon training begins!
Been there and done that, but it always seams like a daunting endeavor!
I have a plan, have the discipline and have the desire….so let’s do it!!

Stay tuned for some of my favorite speed workouts and my “go to” physio exercises to keep me on track! ✅🤪

NOTHING WITHOUT EFFORT 💪

12/21/2025

~WINTER SOLSTICE~
21 Sun Salutations to celebrate the shortest daylight day of the year!
My favorite….as now the days get longer!
It always feels like the light is brighter too! We did it!
The yoga -Sun A Salutation- is a great workout for cardio, upper body strengthening, core strengthening, hip stretching and great awareness for body symmetry!

A very good exercise to keep in your workout plan several times per week!

❄️

~VACATION TIME~Wag Physiotherapy is on vacation until the new year! We are back in the office January 9, 2026! Call, tex...
12/20/2025

~VACATION TIME~
Wag Physiotherapy is on vacation until the new year!
We are back in the office January 9, 2026! Call, text or email if you want in!
Have a great Holiday season with friends and family. Stay safe, get some downtime and reload for the year ahead!

12/10/2025

~HIP FLEXOR…PSOAS STRENGTHENING~
I love this as it is easy and portable!

POINTS TO REMEMBER
- standing leg super on and strong drive the leg straight and heel into the ground with relative hip extension!
- super core on- belly button to spine
- tubing looped under feet
- pull knee up, see inside shin
- pull big toe side of the foot up not turn foot out!
- hold x2-3 sets to fatigue both sides

12/10/2025

~HIP EXTENSION…GLUTE MAX~
I love this set up as it is easy and portable!
If you are at the gym, you can use a pulley! At home, use a band! 👍

POINTS TO REMEMBER
- standing leg on and strong, knee over foot, see inside shin and you weight on your foot TRIPOD!
- extend hip/thigh from the upper thigh
- do not extend or straighten the knee first✅
- put the tubing around standing let ankle and the extending leg forefoot
- you don’t have to extend the knee all the way!!
- repeated 2-3 sets to fatigue!
- feel the work in the back pocket!

LPGA-CME Group Tour Championship in Naples, FLI had the opportunity to follow some amazing women the last two days at Th...
11/24/2025

LPGA-CME Group Tour Championship in Naples, FL
I had the opportunity to follow some amazing women the last two days at The Tiburón Golf Course.
was so happy to see fellow Canadian followers!
I have to say she was so professional, friendly and genuine! She was a class act! I loved her respect for the game and her fellow competitors.
She was so obliging in the autograph ally!

VACATION TIME🤸🏾‍♂️🌞🌅🌴Angus and I are out of the office November 10-25. Email wagphysio@gmail.comText 902-478-2016If you...
11/08/2025

VACATION TIME🤸🏾‍♂️🌞🌅🌴
Angus and I are out of the office November 10-25.

Email wagphysio@gmail.com
Text 902-478-2016
If you want in when we return!

Same hours as always: Monday, Wednesday and Friday 7:30am- 2pm!

11/01/2025

~KICKSTAND SQUAT~
Deep hip extensors abductors and rotators….THE GLUTES!

Points to Remember
- 80% weight on front foot
- 20% weight on back foot, ball of foot
- weight evenly distributed on the front foot “tripod” of foot
- hip hinge at groin not bend the back
- chest goes towards thigh with a straight back
- weight centered over front foot/ ankle
- hip extension over knee extension ie extend hip before knee!!
- repeat 10-20x 2 sets may add weight in opposite hand or both hands
- do 3-4x/ week

AND JUST LIKE THAT….we are back to our regular hours of operation! September is around the corner and we are back at st...
08/27/2025

AND JUST LIKE THAT….we are back to our regular hours of operation!
September is around the corner and we are back at starting today with our kick off meeting!

Give me a text, call or email if you want in!
902-478-2016
Wagphysio@gmail.com

08/20/2025

MORE GLUTE EXERCISES 💪

YES…..I LOVE GLUTE EXERCISES!
A lot of lower or upper body issues that I see in clinic often stem from poor or low functioning GLUTES!

Here are 2 great exercises with a band! Can be done without as well!

1️⃣Side lying banded clam
- use a band or not
- heel at hip height
- lift the knee from internal rotation/adduction to external rotation to abduction
- hold 5s x10-15 reps x 2 sets!

2️⃣Side lying banded abduction
- lift top leg above the horizontal
- foot turned down or straight ahead
- suck up hip into socket
- feel it in the back pocket area not the TFL or front thigh groin area
- bob up and down small amplitude only x10-15 times repeat until you fatigue

✅Good for Glute Medius/ Minimus recruitment

✔️

“ EBBS AND FLOWS”I love the marathon build up, the taper weeks, marathon race day and the post marathon “RUN VACATION”Th...
06/28/2025

“ EBBS AND FLOWS”

I love the marathon build up, the taper weeks, marathon race day and the post marathon “RUN VACATION”

This is what keeps be fresh, generally injury free, excited and gives me longevity!

The last two weeks have been a vacation away from running…. I was still super active; walking 18 holes on a golf course 4-5x/week, biking and still doing my physio/maintenance work. And work 3x/week which is super active… especially as I age!!

Now on to the next marathon
I have designed an 8 week marathon plan for this. I will run 4x/week- 1 long run, 1 speed workout, 1 easy recovery run and maybe 1 pace run! This is a doable plan for me as I work and golf 4-5x/week! Summer is a great time to be active! 🏃🏻‍♀️🏌🏻‍♀️💃🏿🌞
It will be a good build up to the fall marathon in October .marathon

I will post my marathon maintenance exercise plan in the next few weeks. I could not do this without a maintenance exercise plan!

Nothing Without Effort!

Address

6435 Coburg Road
Halifax, NS
B3H2A6

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