Lynn Tougas Whole Heart Whole Health Registered Kinesiology and Sport

07/22/2025

Nothin’ but blue skies do I see🌞

05/26/2025

Thank you for finally putting your stamp on this, Lora Giangregorio, Ph. D and UWaterloo Prof, Research Chair and Bone Density Expert!

Logically I was informing my clients of same—particularly the injury risk piece.

Further, on a personal note, as strong and capable as I am, I’m not a fan of this kind of a load on my ageing spine. That says quite a lot considering what kinds of loads I can handle with other gym equipment, eg Barbells, Kettlebells, and Dumbbells💪

I had also looked up the main influencer Dr. Stacy Sims who had been rigorously promoting the vests on Instagram. Although Dr. Sims holds Masters and Undergraduate degrees in exercise science, her PhD is unknown and she is definitely not an MD nor Chiro🤷‍♀️

In this video, BonES lab will present the things you should know about the effects of weighted vests on bone mineral density. Watch until the end to know whe...

05/25/2025

05/19/2025

🌸Spring has officially sprung here in the

03/21/2025

My HEALTHY TOP 10 for 2025

10. Maintain a social life. Particularly with folks you can discuss this entire list with😉Remember friends are like family but equally work to maintain your family as friends, too😉
9. Daily ROUTINE esp working hours and SLEEP times. This is especially important for those whom have retired or those who carry out several roles and/or run their businesses. You must work to employ a regular schedule. Routine is super IMPORTANT for baseline health.
8. If there is even the slightest doubt you are overindulging in the drink🍷🍸🍹and/or a substance 💊🪴particularly if you feel you may have developed a dependence — seek help to cut back ASAP.
7. When you feel your best, try to figure out why. When you don’t feel great, try to brainstorm the why. Add this to your journal. Knowing what keeps your mojo🔥as well as what dampens it will help you to better plan the rest of your days.
6. Keep a health journal. Include as many baseline levels/records/reports/prescriptions and personal notes as possible. Keep everything in one place. Bring the most recent to all of your medical/health related appointments.
5. Be grateful and journal about it. Pick three items daily to write down that you wish to give thanks for.
4. Get outside🌳Kick the fast-fashion gym attire and put on your “play clothes” at least once weekly. If you take up/keep up a sport — all the better because you’ll be in your “play clothes” and outside more often.
3. Breathing🧘‍♀️You can call it yoga. You can call it meditation. You can call it the Navy Seals Square method. Whatever method you fancy — exercise that diaphragm of yours regularly🫁
2. Picky eater? Don’t like a lot of vegetables? Heavy sweet tooth? Work to bring balance to these WELL before your hormones start to decline (40s for most folks). Track any genetic SNPs that may be affecting the way your body absorbs nutrients and/or how well your body detoxifies. Again, pay attention to the whys🤔
1. No muscle? Build some and start early! Have some? Maintain it for LIFE🏋️‍♀️It is human life’s most steadfast guarantee of independence and balanced hormones. Muscle is also the most trusted and true personal anti-depressant.

03/13/2025

If you know you have dense breasts and are also taking estrogen - eg MHRT (menopausal remedy) OR if you are taking the most common form of medically prescribed exogenous estrogen — the BCP (particularly those of you whom have opted for a higher dose of estrogen to compensate for higher dose progesterone pills or IUDs) — which a lot of young women are opting for today as this method can stop the dreaded monthly cycle all together (along with having dense breasts) — YOU SHOULD GET SCREENED within a Dense Breast Program as soon as it is available to you - eg the current age of the program here in Ontario🇨🇦has recently been lowered to 40.

I’d recommend advocating for an earlier baseline screening if there is a strong family risk. A dear colleague of mine was just diagnosed at age 44 with Stage 3 cancer because she advocated to be screened in one of the special programs — otherwise her mamogram 3 mos earlier had NOT picked up any abnormalities😫

Below is a link to my local program here in Ontario🇨🇦 — there are local programs popping up all around the globe at the present time. They are apparently popping up so rapidly, many docs may not know about them - which I can share a real case about a male doc up in Markham, ON🇨🇦who hadn’t heard of the program and as such would not help his patient get a referral🤨

This is where my resourcefulness and patient navigation expertise came in handy.

Be strong ladies💪but also, be loud📣











Because men can get breast cancer too😎

https://www.densebreastscanada.ca/dense-breasts-canada-welcomes-ontario-decision-to-lower-breast-screening-eligibility-to-age-40/

01/12/2025

Little dinner party yesterday evening with some girlfriends🤗😘

I can tell you the St Regis De-Alcoholized wine is not all that bad. It is fairly moderate in calories, too. I purchased it at the local grocer.

Walk home was beautiful thelugh beautifully lit Rosedale on a balmy, snow filled night as the Full Wolf Moon readys itself to shine bright tommoz eve at approx 5pm🌝

Photo of walking this week👉decided to start tracking my daily “normal” walking — walks I would have complete anyway in addition to my planned workouts, which included walking home from the dinner party last night. Commuting and running errands this week saw me walking 28.5kms!

Photo of the telling me after 13 Days (+2 at the end of Dec for a total of 15 Dry Days) — I am well on my way to avoiding 6 of the leading cancers, including the new big one directly related to alcohol mis-use disorder, Gastrointestinal-related Cancer🎗️

More pics to follow as we collect from others who also snapped 📸

01/01/2025

Said good-bye to 2024 by tucking myself in early after some Pomegranate Echinacea Tea and some more fabulous homemade Spicy Lemon Curry Turkey Soup with Massaged Lacinato Kale Salad & Gogi Berries on the side. Journaled and was under the covers before the clock chimed midnight😴

Slept in/woke without am alarm naturally around 9am and started the morning with some more journaling and began organizing and planning for the New Year and mainly, the week ahead.

Following this, I did some core work and prepped for a short 5.5km run. I’m gonna bake some cookies in a bit, finish the laundry and get ready to go for an evening stroll with a friend😁

Life has never been better🥰

Hope your send off to 2024 was just as good and all the best to you for a most happy, healthy and prosperous 2025🤗

12/29/2024

Manifesting all the best for another year of me💫🌕🌞🌚🧘‍♀️🍀🪬💰🏠🩺🩻👩‍⚕️📚🎓✏️🧼🧹

















🪄😇🙏⭐️❤️♑️

12/18/2024

A long time friend and travelling ER nurse during the early days of the Covid pandemic has a close colleague who has just launched this book.

I am eager to get to the bookstore to pick it up.

The ruins of the pandemic continue to linger as people continue to get very sick and run down with Covid including myself.

Not to mention, with every time we get sick with Covid there is more of a risk for the mysterious Long Covid/Post-Covid Syndrome.

COVID IS NOT “JUST A COLD”.

Although the book won’t be light reading in the slightest, I’m looking very forward to diving in!

Breathe

10/31/2024

10/17/2024

Championship Finals experience so far…beautiful views from my apartment in Belalmadina…out with the old in with the new race number…rainy days in Malaga - who knew? Thankful u brought some rain gear…me and my hand pump. A big thanks to Carlos for finishing the job🤣…Race site…around town…Night view from my place🙏😍

for everything my body can still do in 6th decade of life🙏🥰😇and a huge thank for everyone supporting me along the way🙇‍♀️

Catch y’all later. Gotta focus on the big pie in the sky now…racing at 4pm Spain time +6hrs🇨🇦…Will post link to follow me LIVE in my story soon or you can find it on the website😎