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Absolute Edge: Performance & Rehab

Absolute Edge: Performance & Rehab

Auteur(s): Dr. Nicolas Kuiper
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À propos de cet audio

 Absolute Edge: Performance & Rehab - Your Daily Health Authority Welcome to Absolute Edge: Performance & Rehab, the daily podcast that gives Ontarians the competitive advantage in health, wellness, and recovery. Hosted by an AI-powered narrator and brought to you by Dr. Nick Kuiper of Absolute Rehabilitation and Wellness in Burlington, Ontario, this show delivers evidence-based health strategies in just 3-5 minutes every weekday. Whether you're dealing with chronic pain, recovering from a sports injury, managing stress and mental health, or simply want to optimize your physical performance, Absolute Edge provides actionable protocols you can implement immediately.© 2025 Dr. Nicolas Kuiper Hygiène et mode de vie sain
Épisodes
  • Episode 33: The Monday Momentum: How to Make This Week Different

    Episode 33: The Monday Momentum: How to Make This Week Different
    Dec 15 2025
    **How to Make This Week Different** How many Mondays have you started with good intentions—only to end up in the exact same place by Friday? You tell yourself, "This week I'll stretch every morning." By Wednesday, you've forgotten. You say, "This week I'll finally book that appointment." By Friday, you still haven't picked up the phone. It's not because you're lazy. It's not because you don't care. It's because intention without structure fails every single time. Today, we're talking about how to actually make this week different—not through motivation, but through momentum. --- **What You'll Learn:** **Why Motivation Fails:** - Motivation is an emotion—it fluctuates and disappears when you need it most - Research shows: people relying on motivation succeed less than 20% of the time - People who build systems and habits succeed over 60% of the time - Motivation gets you started. Systems keep you going. **The Three Principles of Momentum:** **Principle 1: Start So Small You Can't Fail** - Not 30 minutes of stretching—five minutes - Not a complete diet overhaul—one additional serving of vegetables - Not five gym sessions—one 15-minute walk - Momentum comes from consistency, not intensity **Principle 2: Anchor to an Existing Habit (Habit Stacking)** - "After I pour my morning coffee, I will do my five-minute movement routine" - "Before I sit down for lunch, I will do 10 squats" - "When I brush my teeth at night, I will do 60 seconds of deep breathing" - The existing habit becomes the automatic trigger **Principle 3: Track Visibly** - Get a calendar and put it somewhere visible - Every day you complete your action, put a big X on that day - Your only job: don't break the chain - Visual progress reinforces the behavior **The Monday Momentum Protocol:** 1. **Choose One Action** — Make it specific, small, and achievable 2. **Anchor It** — Write it as: "After I [existing habit], I will [new action]" 3. **Track It** — Mark every completed day visibly 4. **Do It Today** — Start the momentum now, don't wait until tomorrow **The Compound Effect:** - 5 minutes/day = 35 minutes/week = 30+ hours/year - **Physically:** Maintains joint health, prevents stiffness, builds foundation - **Neurologically:** Reinforces neural pathways, behavior becomes automatic - **Psychologically:** Builds self-trust and identity as someone who takes care of their body **The Monday Mindset Shift:** Stop thinking of Monday as a fresh start. Start thinking of it as a continuation. When Monday is a continuation, there's no starting over—there's only moving forward. --- **Your Assignment Today:** 1. Choose your one action for this week—write it down 2. Identify your anchor—what existing habit will trigger this action? 3. Set up your tracking—calendar, paper, phone—somewhere visible 4. Do the action today—start the momentum now --- **Key Takeaway:** Motivation is unreliable. Momentum is unstoppable. Don't try to overhaul your life this week. Just build momentum. One action. Anchored to a habit. Tracked visibly. Done consistently. --- **SEO Keywords:** Burlington physiotherapy, Ontario chiropractor, habit building, behavior change, motivation vs habits, habit stacking, consistency over intensity, Monday motivation, weekly health routine, building momentum, compound effect, small habits big results, health habits, movement routine, morning routine, proactive health, sustainable change, health systems, Dr. Nick Kuiper, Absolute Rehabilitation and Wellness, Burlington rehabilitation, Ontario wellness, GTA health, Southern Ontario healthcare, performance care, preventative care, joint mobility, daily movement, health optimization, lifestyle change, breaking bad habits, starting healthy habits, wellness momentum, fitness consistency --- **About Absolute Rehabilitation and Wellness:** Located in Burlington, Ontario, Absolute Rehabilitation and Wellness helps you identify the actions that will make the biggest difference for your specific situation and build a plan that actually works—one small action at a time. **Connect with Us:** 📧 Email: drkuiperdc@absoluterw.com 🌐 Website: AbsoluteRehabWellness.ca 📱 Instagram: @absoluterehabwellness --- *Absolute Edge: Performance & Rehab is brought to you by Dr. Nick Kuiper of Absolute Rehabilitation and Wellness in Burlington, Ontario. Episodes air Monday through Friday, delivering evidence-based health strategies in 3-5 minutes.*
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    8 min
  • Episode 32: The Friday Truth: The Two-Minute Test That Predicts Your Monday

    Episode 32: The Friday Truth: The Two-Minute Test That Predicts Your Monday
    Dec 12 2025
    **The Two-Minute Test That Predicts Your Monday** Most people have no idea how their body is actually functioning. They wait until something hurts badly enough to demand attention. By then, the problem has been building for weeks or months. Today, I'm giving you a tool to catch problems before they become pain—a Friday check-in that takes two minutes and could save you weeks of dysfunction. --- **What You'll Learn:** **The Two-Minute Friday Test — 5 Movements:** 1. **The Deep Squat Hold (30 seconds)** — Tests hip and ankle mobility, lower back compensation 2. **The Standing Hip Rotation (15 seconds each side)** — Tests hip capsule restriction, asymmetry, impingement, and balance 3. **The Wall Angel (30 seconds)** — Tests hip flexor tightness, thoracic and shoulder restriction, upper trap compensation 4. **The Single-Leg Balance (20 seconds each side)** — Tests stability, motor control, and asymmetry 5. **The Seated Rotation (15 seconds each side)** — Tests thoracic spine mobility and segmental restriction **Scoring System:** - **Green Light** = Moving well, maintain it - **Yellow Light** = Warning sign, address before it progresses - **Red Light** = Needs attention now, get assessed **The Weekend Prescription Based on Your Results:** **For Hip Restrictions:** - 90/90 hip stretches: 2 minutes each side, followed immediately by PAILS and RAILS—never leaving the stretched position - Hip CARs: 5 slow circles each direction - Couch stretch: 90 seconds each side **For Thoracic/Shoulder Restrictions:** - Thread the needle: 10 reps each side - Open books: 10 reps each side - Foam roller thoracic extensions: 2 minutes **For Stability/Balance Issues:** - Single-leg stance: 3 x 30 seconds each side - Single-leg Romanian deadlifts: 10 each side - Dead bugs: 3 x 10 each side **For Ankle Restrictions:** - Wall ankle mobilizations: 20 reps each side - Ankle CARs: 10 circles each direction - Calf stretches: 2 minutes each position (knee bent and straight), followed immediately by PAILS and RAILS --- **Why Friday Matters:** Your weekend choices either compound your problems or start solving them. If you go into the weekend with unidentified restrictions, you'll spend 48 hours reinforcing dysfunction. But if you know where your restrictions are, you can be strategic. Knowledge changes behavior. This test gives you the knowledge. --- **Key Takeaway:** Your body is always communicating. The question is whether you're listening. Two minutes. Five tests. The information you need to predict your Monday. --- **SEO Keywords:** Burlington physiotherapy, Ontario chiropractor, mobility assessment, self-assessment test, movement screening, hip mobility, ankle mobility, thoracic mobility, balance test, stability assessment, PAILS and RAILS, CARs exercises, controlled articular rotations, weekend wellness, proactive health, injury prevention, body awareness, movement quality, flexibility test, range of motion, functional movement screen, hip restrictions, ankle dorsiflexion, thoracic rotation, single-leg balance, motor control, compensation patterns, dysfunction identification, Dr. Nick Kuiper, Absolute Rehabilitation and Wellness, Burlington rehabilitation, Ontario wellness, GTA health, Southern Ontario healthcare, performance care, preventative care, mobility work, active stretching, end range strength --- **About Absolute Rehabilitation and Wellness:** Located in Burlington, Ontario, Absolute Rehabilitation and Wellness helps you identify and address movement restrictions before they become injuries. Our team-based integrated care model ensures comprehensive assessment and personalized treatment plans. **Connect with Us:** 📧 Email: drkuiperdc@absoluterw.com 🌐 Website: AbsoluteRehabWellness.ca 📱 Instagram: @absoluterehabwellness --- *Absolute Edge: Performance & Rehab is brought to you by Dr. Nick Kuiper of Absolute Rehabilitation and Wellness in Burlington, Ontario. Episodes air Monday through Friday, delivering evidence-based health strategies in 3-5 minutes.*
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    7 min
  • Episode 31: The Thursday Truth: The Permission You're Waiting For

    Episode 31: The Thursday Truth: The Permission You're Waiting For
    Dec 11 2025
    **The Permission You've Been Waiting For** It's not lack of knowledge. It's not lack of access. It's not even lack of time. What's holding many of you back from getting the results you want is that you're waiting for permission—permission to prioritize yourself, invest in your health, and say "this matters." In this episode, we explore why you don't need anyone's permission to take control of your health—and why giving yourself that permission is the first step toward accelerated healing. --- **What You'll Learn:** **The Permission Trap: Why We Wait** - **Reason 1: We're Taught to Minimize Our Own Needs** – From a young age, we learned that prioritizing ourselves is selfish. But when you're in pain, you're not showing up as your best self for anyone. Taking care of yourself isn't selfish—it's the foundation that allows you to take care of everyone else. - **Reason 2: We Compare Our Pain to Others** – Pain isn't a competition. Someone else's suffering doesn't invalidate yours. You don't need to be the most injured person in the room to deserve treatment. - **Reason 3: We Don't Trust Our Own Experience** – You are the world's leading expert on your own body. You don't need a scan or external validation to take your pain seriously. - **Reason 4: We Fear Being Judged** – No good practitioner will ever judge you for seeking help. The only wrong decision is not coming in at all. **The Cost of Waiting for Permission:** 1. **The Problem Gets More Complex** – What could be resolved in 4 sessions now requires 12 2. **Your Capacity Decreases** – Every day in pain is a day you're declining, not maintaining 3. **Your Quality of Life Suffers** – Pain affects sleep, mood, relationships, productivity, and enjoyment 4. **You Reinforce the Pattern of Self-Neglect** – Ignoring your needs reinforces the belief you don't deserve care **The Accelerated Healing Mindset Shifts:** 1. From "I Should Handle This Alone" → "Getting Help Is Smart" 2. From "I'll Wait Until It's Bad" → "I'll Address It While It's Easy" 3. From "I Don't Have Time" → "I Can't Afford Not To" 4. From "My Pain Isn't Serious Enough" → "My Quality of Life Matters" --- **Permission Granted:** You are allowed to prioritize your health. You don't need to wait until the pain is unbearable. You don't need to wait until you can't function. You don't need to earn the right to feel good in your body. Your health matters. Your comfort matters. Your quality of life matters. --- **Key Takeaway:** The people who struggle the most with recovery aren't the ones with the worst injuries. They're the ones who waited the longest to give themselves permission to get help. You don't need anyone's permission to take care of yourself. The only person who can give you that permission is you. And the longer you wait to give it, the longer you wait to heal. --- **SEO Keywords:** Burlington physiotherapy, Ontario chiropractor, chronic pain relief, self-care permission, health prioritization, pain management mindset, delayed treatment consequences, proactive healthcare, quality of life, pain psychology, healthcare barriers, self-neglect patterns, accelerated healing, mindset shifts for recovery, when to seek treatment, permission to heal, Ontario wellness, Burlington rehabilitation, Dr. Nick Kuiper, Absolute Rehabilitation and Wellness, GTA health, Southern Ontario healthcare, evidence-based treatment, patient empowerment, health investment, pain validation, self-advocacy healthcare, breaking pain cycles, recovery acceleration, wellness mindset, overcoming healthcare hesitation, treatment timing, injury care decisions --- **About Absolute Rehabilitation and Wellness:** Located in Burlington, Ontario, Absolute Rehabilitation and Wellness offers a judgment-free, team-based integrated care model. Whether your issue is minor or major, recent or long-standing, we'll meet you where you are and build a plan forward—no gatekeeping, just a commitment to helping you move better, feel better, and live better. **Connect with Us:** 📧 Email: drkuiperdc@absoluterw.com 🌐 Website: AbsoluteRehabWellness.ca 📱 Instagram: @absoluterehabwellness --- *Absolute Edge: Performance & Rehab is brought to you by Dr. Nick Kuiper of Absolute Rehabilitation and Wellness in Burlington, Ontario. Episodes air Monday through Friday, delivering evidence-based health strategies in 3-5 minutes.*
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    8 min
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