Choosing a running shoe becomes a lot easier if you know what type of foot you have. To determine your foot type try the wet foot test. This can be done a number of ways. The most exotic and expensive way to figure this out is fly to your favourite tropical beach and walk barefoot on the wet sand. Look at your foot imprint. Does it look really full as in #2 below? Is it skinny and narrow looking like #3 or somewhere in between like #1? A cheaper and less glamorous test would be to place a piece of paper on the floor – dip your foot into a bathtub on step down on the paper. The best way to figure this out is to schedule a gait analysis with a professional who can also determine if corrective devices such as orthotics may be of benefit. Regardless of how you figure out your foot type you should generally fall within one of the following three descriptions:

1) Neutral

The style of foot will generally follow proper biomechanics. As the foot hits the ground it lands on the outside of the heel (supination) and then rolls inward slightly (pronation). The pronation movement helps to absorb shock. Shoe Choice? Stability shoe with minimal to no motion control. Men’s Stability Runners. Women’s Stability Runners.

2) Low Arch (Pes Planus aka Flat foot)

This is the most common type of foot I see in clinical practice due to faulty biomechanics resulting in overpronation (excessive inward rolling). This overpronation can lead to a number of issues including shin splints, knee pain, bunions, and hallux valgus (outward movement of the big toe). Having a flat foot can also lead to plantar fasciitis and metatarsalgia (pain in the ball of the foot). If you fall in this category it is highly recommended you have your feet assessed by a professional to see if you may benefit from custom foot orthotics. Shoe Choice? If you don’t have orthotics to help support your fallen arch you will want to find a shoe that has motion control/stability. Men’s Motion Control Runners. Women’s Motion Control Runners.

3) High Arch (Pes Cavus)

The high arched foot is less common. Generally the most common bio-mechanical fault with a high arch is oversupination (rolling outward of the foot). Usually lacking in pronation (shock absorption) these feet are exposed to higher levels of forces. Excessive forces may also increase your risk of a stress fracture. Sprained ankles may be more common with this foot type with the rolling outward motion. As with the flat foot the high arch can also have plantar fascia and metatarsalgia. Shoe Choice? Ample cushioning, minimum to no control/stability (neutral) and flexible to encourage motion of the foot. Men’s Neutral Runners. Women’s Neutral Runners

Other Considerations

There are obviously other factors that can influence your choice in addition to the above. For instance – although I wear orthotics due to flat feet and overpronation I buy the best cushioning shoes I can find (Asics Gel Nimbus). This extra cushioning helps reduce wear and tear on my knee joint (I’ve had two surgeries to remove torn cartilage). Another reason to get assessed by a professional is your feet may not always be symmetrical. Although they may look like the same foot type one may behave differently bio-mechanically.

What if I wear custom made orthotics?

In this instance you should buy a running shoe that is neutral to minimum motion control as the orthotics are already correcting your faulty foot mechanics. If I, as an overpronator, bought a heavy motion control shoe and popped in my custom foot orthotics I would be over-correcting the problem which would lead to more harm than good.

What about barefoot running or barefoot type running shoes?

I plan on writing an entire post devoted to this topic but for now I will just say if your biomechanics are perfect and you do trail running and not concrete/asphalt running give it a try if you are so inclined. This would, however, be a very small percentage of the running population.

Feel free to post your choice for best running shoe.

Happy shoe shopping!

Note: Complimentary Foot Scan this Tuesday May 22nd from 4:40-5:40pm in my office. Come find out what foot type you are!

5 Tips to go from BodyPump Chump to BodyPump Champ!

BodyPump is one of the most popular classes offered by GoodLife Fitness. Rightfully so as ‘Pump’ is an amazing way to get a full body workout in just an hour! Because of it’s popularity and rabid following – BodyPump newbies and addicts alike can sometimes overdue it. Over the past three years I’ve been treating and training at GoodLife Fitness Union Station. Many clients have come to me for a BodyPump or weightlifting related ailment. Most often it is a shoulder/rotator cuff injury. Second on the list is a back related complaint. These are preventable injuries if you follow these 5 tips:

1. Ease into it. If you are new to BodyPump or weightlifting make sure you do less weights then you think. It is common to put too much weight on the barbell because newbies don’t factor in the REP EFFECT (you do around 100 reps per body part). I remember the first time I did Pump – I had too much weight for the bench press track and halfway through my chest and triceps were screaming at me! This is a recipe for an overuse injury or muscle strain.
2. Remember to stretch. Get into a good stretching routine to help offset the muscle tightness that is part and partial to strength training. BodyFlow and Yoga are great group exercise classes that compliment BodyPump. Ideally a good stretching routine would be done on a ‘non-Pump’ day.
3. Mix it up. As fun and addictive as BodyPump is don’t do it every day! Your body needs time to rest so that tissue repair and growth can occur. Instead of doing Pump every day – try and alternate workouts. Here is a list of other group exercise classes that can help round out a solid fitness routine.
4. Ice, ice, baby. When you feel an ache or pain after a class apply an icepack for 10 minutes to the affected area. This can help reduce tissue inflammation. By taking a preventative, proactive approach will lessen your chances of developing a more serious injury. If you have always wondered whether to use ice or heat check out Icing Guidelines.
5. Don’t wait! When your body does tell you something is wrong listen to it! That nagging ache felt in the shoulder during BodyPump should be taken care of as soon as possible. Conditions like these respond quickly to early treatment. Sometimes when you think it will just heal itself you end up with a chronic condition that can last months or even years.

Follow these 5 tips, be safe and get your health on! Email me if you have any questions or would like to get treatment. Remember… I’m here to PUMP YOU UP!!!

I have been working out and working in gyms for the past 20 years. I’ve noticed over this time that it doesn’t matter what city you reside in – all gyms have these characters. This fun post is not meant to criticize but rather to celebrate the diversity of our gym members. I could sometimes be labelled as #3 and #31. I’m sure you might fall into one of the categories as well.  Let’s face it – working out would be boring if we didn’t have these gym characters working out alongside us!

1. Sweat Angel: think of a snow angel but transfer that to the workout mat. This person leaves their sweaty outline on the mat for the next member to view in disgust and astonishment.
2. Sweaty Person: every one sweats when they work out but this person has a little extra ‘oomph’ in their sweat glands leading staff to follow them around with yellow ‘Caution – Wet Floor’ signs.
3. Smelly Person: everyone smells after they sweat but this person has a little extra ‘oomph’ in their body odor. Unfortunately they are oblivious to their own ‘brand’.
4. Same Shirt Wearer: could be the same person as #3. They love their workout shirt even though it has permanent sweat stains and frayed edges.
5. Cologne/Perfume Person: could be an attempt to avoid being labelled a ‘smelly person’ or trying to attract a ‘workout partner’ this member goes a little overboard on scent. May also show #27 tendencies.
6. Barefoot Person: doesn’t care that the floor is dirty/wet/cold – insists on working out barefoot or in socks.
7. The Grunter: do I have to explain this one? Hey a little grunting is ok but this person wants everyone in the gym to know how strong they are by grunting as loud as possible.
8. The Slammer: another loud person likes to ‘slam’ the weights down as loud as possible, once again, showing the world how strong they are.
9. The Talker: an extremely outgoing person who you sometimes wonder if they even exercise or are just there to chat.
10. The Talker V2.0: spends most of the workout taking on their cell oblivious to the fact that others are annoyed at hearing a loud one way conversation.
11. The Gum Chewer: … you get it.
12. The Jeweller: wears excessive amounts of jewellery during workouts approaching levels not seen since Mr.T.
13. Lots of Make-up Person: might be heading out ‘clubbing’ right after the workout which would make sense except that even when you see them working out at 8am they are ‘dolled’ up.
14. The Texter/Emailer: may have excellent endurance in their forearm/hand muscles but don’t expect them to complete a full workout.
15. The Ogler:  stares at others for longer than socially acceptable. A little extra ‘oomph’ in their retinas. They seem to lack the ‘look away when you get caught’ reflex.
16. The Tattoo Aficionado: is the current square inch of tattoo coverage champion. Because the Tattoo Aficionado is visually stimulating it may force surrounding members to approach ‘Ogler’ status as they try and look at the tattoos when the Aficionado looks away.
17. Naked Person: no not naked during the workout! Just most of the time spent in the change room. No attempt is made to cover up the genitals … ever! Unfortunately this person doesn’t usually have a fitness model body.
18. Change Room Tenant: this person showers, shaves, plucks, exfoliates, blow-drys, irons, cuts toenails …you get the picture.
19. Gym Tenant:  does 2-3 workouts per day 7 days a week.
20. Garage Sale Facilitator: leaves weights and fitness equipment scattered across the floor.
21. Loud Listener: might be the same person you hear on the morning commute blasting tunes out their headphones at a ridiculous volume.
22. Singer: could be the same as #21 singing out loud.
23. Muscle Head: no description necessary. Fanny pack optional.
24. Poor Technique Person: usually puts a little extra ‘oomph’ into an exercise. Think of someone doing a bicep curl isolation exercise but putting their WHOLE body into it.
25. Favourite Body Part Person: does one exercise or body part 80% of the time. Therefore that body part tends to be 80% larger proportionately then the rest of the body. Think of the bench press president, the bicep brute, the lunge lover or the ab freak.
26. Germophobe: self explanatory.
27. Mirror Monitor: enjoys seeing their body reflected in different positions and profiles.
28. Pick-Up Artist: trolls the gym floor usually approaching potential dates with ‘how is your workout going?’ quickly escalating questions upwards to ‘could I get your number?’
29. Book Worm: Defying the laws of physics by reading small print ‘War and Peace’ while bouncing up and down on the elliptical or treadmill. This person may also blaze through a few pages in between sets of weights.
30. Inappropriate Dresser: wears jeans when doing squats and leg extensions. May even rock a turtle neck on the treadmill or cowboy boots on the stepper!
31. Supplement Shaker: has three bottles of supplements for pre, during and post workout. Fanny pack optional.
32. Technique Giver: likes to give advice to others regarding training techniques which most appreciate. Weakness lies in the fact that they can’t discern when someone isn’t interested in their Romanian Deadlift procedure.
33. Porcelain Basket Weaver: piles a shit-load (pun intended) of toilet paper on the seat to protect them from other member’s germs (see #26). They don’t clean up their paper project either leaving a mixture of dry and wet toilet paper for the next person to clean up. Yuck!

Have you thought of any characters I missed? Leave a comment but please go easy on them! If you like the post feel free to press my social buttons

Every time I take a health history of a new patient I ask how long they sit during the day. The answers always shock me. Many people sit for 8 or 9 hours a day – longer then time spent sleeping! I’m especially concerned when I ask how long do you sit without getting up and I get answers like 2-4 hours. This is sooo bad for you!

It seems like over the years we are working longer hours sitting at desks. Then we head home and sit on the couch to watch TV or sit at the home computer. Many people are sitting almost every waking hour! Bottom line – if you want to live a healthier life you need to move around more often! Using your lunch hour to exercise is a great way to break up your sitting time. I also suggest getting up every 1/2 hour or so even if it is for only 30 seconds to break your static posture. You can even set an alarm on your phone or computer to go off at intervals to signal it is time to get up and move around. Sitting all day is slowly killing you!

Check out the infographics below and keep in mind that correlation doesn’t always equal causation. In other words take it with a grain of salt. So – as soon as you finish reading this – GET UP AND MOVE AROUND!

 
Source:http://www.medicalbillingandcoding.org/ originally seen at http://jasonferruggia.com

Do me a favour and please hit the social buttons so I can get my social on! Feel free to leave a comment. 

5 Easy Tips to Keep the Weight Off for Good!

Congratulations, we’re just two months into the new year and you have made it through the darkest days of winter! You’ve stuck with your resolution to get fit and made exercise an important part of your daily routine or maybe you haven’t started yet? It’s not too late!

Maybe you’ve already accomplished a weight loss goal? Over the last decade, I’ve seen many of my clients lose weight the right way – they make healthy, nutritional choices and exercise regularly. All too often, it’s easy to fall off – life gets in the way as they say. This relapse leads you right back where you started. You’ve gained back the weight you’ve worked so hard to lose. It’s more common then you may think.

Attempts to change lifestyle habits like quitting smoking or alcohol are prone to relapses. Weight loss is no different. Over a decade of treating clients I have noticed some patterns in addition to healthy eating that are essential to keeping the weight off and maintaining a healthy active lifestyle.

Protect your body from packing on the pounds with these 5 tips:

1) Consistency:

Likely the way you lost the weight in the first place was by being consistent with your schedule. Make sure you schedule exercise into your week. Write it down, put it on you handheld or work computer. That way you see exercise every time you look at your schedule. You will be much less likely to skip workouts if you schedule exercise and maintain consistency.

2) Reward Yourself: You don’t have to stick with eating only vegetables for the rest of your life! Allow yourself one or two ‘cheat’ days per week. If you can eat very healthy for the rest of the week you will enjoy treating yourself guilt-free knowing that your workouts have ‘jacked’ up your metabolism. If you don’t ‘live a little’ you’ll be more likely to crack under the pressure of a very strict diet.

3) Support: Having a workout buddy such as a friend, significant other, or trainer/instructor will keep you motivated and accountable. You’ll be much less likely to miss a workout if someone else is expecting you. Your workout buddy can also enhance your sessions by spotting you during weightlifting, and by providing conversation to keep things interesting. Not only that but studies have shown that having an exercise buddy makes you workout harder. This is likely due to friendly competition which helps motivate: “I can lift more/ run farther/ etc”.

4) Change It Up: Keeping things fresh is the key to warding off boredom when exercising. If you feel your routine is getting stale or you are plateauing – try something new like a group exercise class, a new sport, or varying up your workout. A stale workout can also impact your results. The key to growing stronger is by adapting to new challenges. New exercise experiences are not only good for the body but also for the mind.

5) Set Goals: These goals can range from minor like losing 5 pounds or lifting 10 more pounds in a seated row to larger goals like running a half-marathon or competing in a triathlon. By periodically setting goals to work towards you will have something to look forward to. This can be a great source of motivation – knowing that by this date you have to accomplish this task. As in tip 1 enter these goals into your schedule so you can visualize them.

Follow these tips and you’ll be more likely to find optimal health and peak fitness!

Author`s note: The importance of proper nutrition and healthy eating habits has not been covered in detail above but is obviously an important consideration in weight management!

Note: This Blog Post was featured on the GoodLife Fitness Blog.

How do I Know if Custom Foot Orthotics Could Help?

Quite often while I’m walking to my office from Union Station I notice horrible ankle/foot mechanics of fellow commuters walking in front of me. In fact yesterday I was cringing as I watched the man in front of me walking. His left ankle was bucking inwards so severely you could see major wearing of the inside heel of his shoe (it is actually normal to have a little more wear on the outside of the heel – not the inside). I had an overwhelming urge to stop him and find out if he knew how badly his biomechanics were. I chickened out at the last second for fear of offending or scaring him. Unfortunately this scenario happens far too commonly. The sad truth is – most of these people with poor ankle/foot mechanics are totally unaware of the toll this is taking on their body.

Effects of Poor Biomechanics

Most often, as the example cited above, the poor ankle/foot biomechanics result in overpronation. Less common is the opposite movement of oversupination (rolling outwards – usually present with a high arched individual). Typically overpronation occurs because of low or collapsed arches. The arches may get lower as you age due to gravity, tissue stretch, loss of muscle, injuries such as ankle sprains, and other factors. Because of the lack of arch support, your feet may buckle inwards when you walk. Other then causing stress on the ankle and foot – this can change the mechanics of your entire ‘kinetic chain’. Think of the kids song: ‘the knee bone is connected to the … leg bone’. What I’m referring to is that changes in your feet and ankle can greatly affect other areas of your body. For instance – the buckling inward of the feet can put more stress on the inside of the knee joint, cause muscle imbalances in the thighs/hips and even contribute to back pain. Common conditions may include:

• Foot Pain (plantar fasciitis, heel spur, bunion)
• Shin Splints
• Achilles Tendonosis
• Low Back/Hip/SI Joint pain
• Iliotibial Band (ITB) Syndrome/Patellofemoral Pain (runner’s knee)

Exercise Could Make it Worse

If you already have poor mechanics walking – imagine how much more stress your putting on the body if you were doing an activity such as running which can increase forces by many times your body weight.

What to Do?

See a Podiatrist, Chiropodist, or Chiropractor and have your gait (how you walk) assessed. There are different methods to examine gait. I do a combination of a visual scan, a couple quick orthopedic tests, and a computerized GaitScan. This assessment takes around 20-30mins. A few stretching and strengthening exercises are usually recommended along with advice on which shoes might be a best fit for your foot.

Shoe Inserts

If you are deemed to have faulty ankle/foot mechanics then a custom foot orthotic may be suggested. This is an insert made specifically for your foot that you can put into your shoes to provide the support you are lacking. There are many types of orthotics depending on what shoes you want them in. There are Running, Sport, Casual, Dress, Workboot,  Golf,  and many other styles. Most patients with health benefits will have the cost of the orthotics covered by their plan.

Other Options

Other than the custom foot orthotics which are the best in my opinion are ‘off the shelf’ inserts. These can be found at drugstores with an obvious drawback – they aren’t customized to your foot shape. You can also purchase shoes that provide some correction. For instance – if you are an overpronating runner – you could buy a ‘motion control’ shoe.

What About Barefoot Running?

A current trend is ‘barefoot running’ or purchasing shoes with minimal to no support (such as 5 toe style shoes). I believe  choosing to run barefoot is likely aright assuming your not running on concrete or other hard surfaces and you have good ankle/foot mechanics. Those with poor ankle/foot mechanics should avoid these options. If you insist on barefoot running some studies indicate it is best if you land on your toes/forefoot to help reduce the forces as opposed to landing on your heel like most do when donning running shoes.

So if you think you may have foot/ankle issues or flat feet please get checked or you may be creeped out when I approach you on the street and make a comment about how you walk!

How to Shovel Snow Properly

Winter has officially begun – although word from Nasa is that 2011 has registered as the 9th hottest year since 1880 after 2010 was the hottest ever recorded. Regardless of the warming trend, people have pulled out their shovels to battle the snow that has fallen in Ontario for the past few weeks.

Unfortunately many people ‘pull’ more then just the shovel out – pulling muscles and injuring their back! While shoveling your driveway you are likely pushing hundreds of pounds of snow. The Ontario Chiropractic Association has a brochure entitled ‘Lift Light Shovel Right‘. It provides tips and strategies to reduce your chances of being injured when shoveling snow.

Key Recommendations

• Warm-up: It is a good idea to go for a 10-15 minute walk or go up and down your stairwell a few times followed by some light stretching to increase muscle temperature and flexibility prior to shoveling.
• Don’t let the snow pile up: It there is a large snowstorm – try and break the shoveling into parts. If you can shovel once or twice through the snowstorm and then again when it is done you’ll be moving less snow per session.
• Pick the right shovel: Use a lightweight pushertype shovel. If you are using a metal shovel, spray it with Teflon first, so snow won’t stick to it.
• Push, don’t throw: Always push the snow to the side rather than throwing it. That way you avoid lifting heavy shovelfuls of snow, and sudden twisting or turning movements.
• Bend your knees: If you find you have to lift a shovelful of snow, use your knees and your leg and arm muscles to do the pushing and lifting, while keeping your back straight.
• Take a break: If you feel tired or short of breath, stop and take a rest. Shake out your arms and legs. Stop shoveling immediately if you feel chest pain or back pain. If you have back pain that is severe or that persists for more than a day after shoveling, come see me. If you have chest pain that is severe, see a medical doctor immediately.

Follow these tips and you’ll be less likely to show up in my office after a large snowfall!

IF (Interesting Fact) – did you know you can spell shoveling with either one or two ‘l’s?

Note: This Blog Post was featured on the GoodLife Fitness Blog.

Health Centres – Helping You Achieve Optimal Health and Peak Performance.

During the past couple years GoodLife Fitness has been expanding rapidly – opening new clubs and renovating existing ones to add more services. Along with the expansion we have also increased the number of Health Centres to 32. These are the health clinics conveniently located within our larger gyms staffed by health professionals including registered massage therapists (RMTs), chiropractors, and acupuncturists. These clinics provide valuable health services to our GoodLife members and surrounding residents and workers.

Health Centres can help maximize your health and fitness by ensuring that your body is performing optimally.

Example 1 A new member starts up a workout routine. Her goal is to run a 5km race in the spring. She starts training and develops shin splints and pain in her knees after running for 10 minutes. If she had met with a Health Centre chiropractor prior to starting her workout routine she would’ve found that her flat feet may be the cause of pain (through overpronation). The chiropractor may have recommended a particular ‘control’ running shoe or a custom foot orthotic. As well – tight muscles could have been determined and relevant stretches recommended. Through utilizing the Health Centre this new member may have avoided the pain and been able to continue her training without interruption.

Example 2 This same new member has been increasing the intensity of her workouts. She decides that she will push herself and try and run for 45 minutes on the treadmill. She completes her goal but feels really sore after her workout. The next day she wakes up and can hardly walk because her muscles are so tight! She decides to call her gym’s Health Centre to book a massage during her lunch hour. She slowly limps her way to GoodLife at lunch for her massage. She is amazed when getting up that she can walk again thanks to the RMT helping flush out the lactic acid and increase circulation to the legs.

Example 3 A corporate executive wakes up with a ‘kink’ in his neck. He usually sits with poor posture for hours at a time staring at a computer screen. He is unable to turn his head to the right. Unfortunately he needs to provide a presentation later that afternoon. He desperately calls up his gym’s Health Centre and books an appointment later that morning. The chiropractor assesses that his pain is due to a muscle spasm. The treatment consists of a few stretches and muscle therapy along with advice on proper posture at the computer. He happily walks out of the clinic with a large improvement in range of motion and successfully completes his presentation.

GoodLife Health Centres have created an added value to having a GoodLife membership. Members (and even non-members) can conveniently stop by before, during or after work. Let’s face it – it is hard to find extra time and combining a therapy session with a workout makes your schedule much more efficient! Another plus is most clients with health benefits have insurance coverage for chiropractic, RMT, and custom foot orthotics. Book a therapy session today and improve your health for tomorrow!

Note: This Blog Post was featured on the GoodLife Fitness Blog.

I have been treating patients inside a gym for the past 5 years.  Over this time I’ve seen many examples of improper technique, exercise philosophies and common mistakes. One that I see over and over again is putting too much focus on ‘getting a six-pack’ and not enough focus on all around core strength.

Although getting a six-pack helps sell gym memberships, fund infomercials or in my case get YouTube views – it isn’t the only component of core strength. The most often overlooked core muscles are in the low back and pelvis.

In the following video I give you 12 Exercises to Increase Overall Core Strength. More focus is placed on back extensions then sit-ups. For every one abdominal crunch you should do one back extension. Do these exercises in a one:one ratio and soon you will develop that elusive six-pack. Hopefully that six-pack isn’t covered by a layer abdominal fat – if it is you need to crank up the cardio but we’ll save that for another post!

For now, focus on incorporating these exercises into your routine and CRANK up your CORE in 2012!
 
If the video isn’t displayed above please follow this link: http://youtu.be/S8KQFnn8ivo?hd=1

During this holiday season – if you must imbibe – follow these suggestions and wake up more productive! After 9 years of post-secondary education and attendance at the occasional party I have learned from experience . Some suggestions are obvious but work. By the way – ‘Hair of the Dog’ doesn’t work! It only prolongs the inevitable!

1. Increase water intake the day you plan on consuming alcohol.
2. Make sure you eat properly – we all know what happens when you drink alcohol on an empty stomach!
3. During the actual event take a break from alcohol and sip the odd glass of water or juice. Alternating between alcohol and non-alcohol drinks can halve your alcohol intake and more importantly your hangover.
4. Try and stick to one type of alcohol throughout the night. If you end up mixing wine, beer, shots, and mixed drinks prepare for a killer hangover! There is no truth to ‘liquor before beer, never fear’ or ‘beer before liquor, never been sicker’.
5. Avoid shots at all costs! As you know it is a great way to consume alcohol quickly but also a great way to end up driving the porcelain bus!
6. As much as you feel the urge to make your drinks stronger as the night progresses why not make them weaker and taper your alcohol consumption as the night winds down.
7. After the big night of drinking eat before you go to bed. My suggestion is one of the following: pita, burrito, shawarma, gyro, poutine, grilled cheese, sub, etc. *Note: If your trying to lose weight you may want to skip this one!
8. Make sure you pound a glass of water prior to bed and have a large sports drink ready for immediate consumption upon waking.

Bonus Tip – Eat a large well-balanced breakfast upon waking preferably with animal products such as bacon and eggs (they will help increase your depleted Vitamin B levels). For the vegan or vegetarian, take a B-complex supplement.

Health Advisory – The usage of pain medication is NOT recommended as your liver is already overwhelmed detoxifying all that alcohol.

If you follow these tips you will be less likely to wake up the next day mumbling ‘I don’t want to ever drink again’. Besides even if you mumbled this – let’s not kid ourselves – odds are you’ll imbibe again!

Do you have any hangover prevention tips that work for you? Feel free to leave a comment.

Happy Holidays!