We Direct Bill to ICBC and WorksafeBC

Search
Close this search box.
Book Now
Search
Close this search box.
Book Now
Our Go To Morning Routine

Our Go-To Morning Routine

Morning routines have a long list of benefits from supporting memory and organization to stress management and general wellbeing. In these uncertain times, it can feel hard to stay connected and on track––which is completely ok. But if you’re looking to try and implement a bit of structure, we have a morning routine that’s personally helped us feel ready to take on the day. This routine takes about 20-30 minutes but feel free to add in what you like and need on the day.

STEP 1: TAKE A MOMENT OF GRATITUDE

When your alarm goes off, fight the urge to snooze and take a big stretch then think of three things you’re grateful for. Gratitude is shown to increase positive emotions and reduce stress.

STEP 2: BREATHWORK

You can do this lying in bed or you can get up and go lay on the floor and do this. This is a breathing exercise from the Wim Hof method and we find it an amazing way to wake up.

To begin, lay down and take 30-40 long full breaths in and out as fast as possible. You will get a feeling of lightheadedness which is completely normal. On your last exhale, hold your breath for 20 seconds to a minute (please base this on your comfort level – you are supposed to hold as long as you can but be safe with this).

Then take a deep breath in and hold 20 seconds. Repeat this 2 times.

This method has proven to reduce stress, support recovery from physical exertion, improve sleep and performance as well as build your immune response.

STEP 3: WARM UP

The next step is three exercises to get your body moving and warm.

Exercise 1: 20 downward dogs to a high plank position. You can also add a pushup to make this more challenging. Click here for a video reference.

Exercise 2: Single leg glute bridge. This opens up your hips, strengthens your glutes and also helps your proprioception. You are going to do 10 glute bridges on each leg and repeat two times. Click here for a video reference.

Exercise 3: Lunge with a thoracic spine rotation. Your back leg is straight and your front knee is right above your toes not over. You should feel a stretch in your hip flexor on your back leg and a glute contraction on your front leg. Then reach up towards the ceiling, keeping your hips facing forwards and then back to neutral position. Repeat 10 times per leg. You are going to do 10 of these per side. Click here for a video reference.

STEP 4: GET YOUR MIND GOING

Stimulate your mind with single leg tennis ball tosses. This exercise is to get your mind and body working together by combining balance and hand eye coordination. Balance on your left leg with your tennis ball in your right hand. Perform 20-50 tosses and repeat with the opposite arm and leg. Click here for a video reference.

STEP 5: WAKE UP WITH A COLD SHOWER

This is something that takes some getting used to. Turn your shower on as cold as it goes and hop in for 30 seconds – 1 minute. Make sure to try and take controlled, long, and deep breaths. Another way to ease into this is by having a warm shower first for a few minutes and then slowly turn it to cold for 30 seconds to 1 minute. If you’re not awake yet you will be after this!

STEP 6: READ

Grab your cup of coffee or your morning smoothie and cozy up on the couch for a few minutes and read 5-10 pages of your favorite book.

ALL DONE!

After this you can make yourself a nice breakfast and get going with your day. This should take between 20 and 30 minutes. Let us know how you like it or if you’ve found anything that you liked to add! Happy morning to you! We’ll be posting monthly routines so you can switch it up and try these new ways to start your day along with us.

  • Exercise
Picture of Jake Baker

Jake Baker

About Revamp Wellness

Revamp is for everyone, whether you’re in your golden years or gunning for gold medals. It’s a place for you to recover, heal, and feel like you’re in the best shape of your life.

Contact Us Today >
Copyright © 2024 – All Rights Reserved -Revamp Wellness. Website designed by Wesley
Facebook Instagram Youtube Linkedin
Jacalyn - Langley RMT
Treatment(s)
  • Massage Therapy
Education
  • West Coast College of Massage Therapy
Book with Jacalyn

Jacalyn Lynch

Co-Founder & Registered Massage Therapist

Before studying massage therapy, she was a competitive gymnast for over ten years and continued with the sport as a coach. She also competed and coached in track and field (pole vault, hurdles, sprints).

Because of her experience in sports, Jacalyn believes stretching, strengthening, and self-care go hand in hand with an effective massage treatment. She is impassioned with how the body works as a whole and makes sure to incorporate all appropriate aspects to ensure the patient’s goals are met.

Fun Fact! Do you know the difference between tendons and ligaments? Ligaments connect bones to other bones, tendons attach muscle to bones, and muscles to other parts of your body such as your eyeballs.

Education
  • Northern Michigan University

Jake Baker

Co-Founder

Jakes passion for health care stemmed from his career in hockey and his life long interest in sports. After playing years of competitive and professional hockey Jake was able to see the importance and value of body maintenance and enhancement.

After seeing and dealing with many injuries over the years he was able to experience many different types of treatment. What fascinated Jake the most was how much therapy has evolved over the years. His vision for Revamp Wellness is to always be at the fore front of the leading therapies for patients.

Massage Therapist Brandon Huezo
Treatment(s)
  • Registered Massage Therapy
Education
  • West Coast College of Massage Therapy
Book with Brandon

Brandon Huezo

Registered Massage Therapist

Brandon is a graduate from West Coast College of Massage Therapy. His passion for active health and rehabilitation stemmed from years of experience working in the health and fitness industry. Brandon currently plays recreational soccer for two different leagues and has a special interest in sports rehab and recovery. He is an avid learner and a very amiable person who values self-improvement and building meaningful connections.

Treatment(s)
  • Physiotherapy
Education
  • University of Brighton
Book with Inder

Inder Sanghera

Physiotherapist

Inder Sanghera holds a Bachelor of Health Science from Simon Fraser University and a Master of Science in Physiotherapy from the University of Brighton. Her practice spans workplace injuries, motor vehicle accidents, post-operative rehabilitation, athletic injuries, and neurological impairments.

Dedicated to exceptional care, Inder builds personalized treatment plans for each patient. She uses evidence-based practice, integrating manual therapy techniques and active rehabilitation strategies to improve performance and mobility and alleviate pain. Advocating for collaborative care, she works closely with patients to understand their goals and customize treatments accordingly. Patient education is fundamental to her approach, empowering individuals to take an active role in their rehabilitation journey.

With first-hand experience in rehabilitation, Inder empathizes with her patients and guides them effectively through recovery. Fluent in English and Punjabi, she is committed to serving a diverse patient population with compassion and understanding.

Outside of work, Inder enjoys an active lifestyle, exploring the outdoors, travelling, and spending quality time with her family, particularly when cheering on the Vancouver Canucks.

Fun Fact! Some muscles you control, like your bicep when you’re lifting something heavy. Other muscles, such as those that help you breathe, move without you thinking at all.

langley massage
Treatment(s)
  • Student Massage
Education
  • Vancouver Career College
Book with Taylor

Taylor Cahill

Student Massage

Taylor is a recent graduate of the RMT program from Vancouver Career College in Burnaby. Her passion for helping people stems from years of working in laboring jobs and playing competitive sports.

Taylor has always been passionate about helping others which made stepping into the healthcare field a natural transition for her. She pursued massage therapy to assist others in achieving their personal health and wellness goals. Being able to partake in her clients progressions inspire her to help guide others on their journey to wellness.

Taylor is happily welcoming new faces, and is always greeting you with a warm smile.

Fun Fact! As you age, you start to lose muscle mass. But if you exercise your muscles with strength training and resistance exercises, you can slow down that process and maintain a mighty muscular system for a long time.

Langley Massage Therapist - Melanie
Treatment(s)
  • Massage Therapy
Education
  • West Coast College of Massage Therapy
Book with Melanie

Melanie Snow

Registered Massage Therapist

Melanie attended the Vancouver College of Massage Therapy and graduated from a 3000 hour program in 2014. Her interest in the body and health began while studying Anatomy & Physiology at the University of the Fraser Valley in 2010. At UFV, she has completed three years of coursework and is currently working towards her Kinesiology degree. In addition to her 5 years of massage experience, she has focused her continuing education in Soft Tissue Release, Manual Lymph Drainage, Instrument Assisted Soft Tissue Mobilization and Functional Release. She was certified as a yoga teacher with the yoga alliance in 2017, and enjoys offering a holistic approach by incorporating therapeutic yoga, stretches and breathing exercises into her treatment plan. In 2018, Melanie became apart of the faculty at WCCMT and taught massage to students providing therapy at a men’s drug and addiction center. Melanie is passionate about helping athletes reach their peak performance, whether in preparation, maintenance, or recovery of their sport. In her practice, she has experience with professional athletes and has worked for sports events such as Iron Man Canada, HSBC Rugby Sevens, and was a core member with the BC Lions massage therapy team for 3 seasons. In her leisure time Melanie keeps an active lifestyle including yoga, hiking, strengthening and in 2018 ran her first full distance marathon and is always in pursuit of a new athletic goal.

Fun Fact! Muscle movement counts for almost 85 percent of the total heat produced inside the body. When you’re cold, your muscles contract involuntarily. When you shiver, those are muscles trying to warm your body.

RMT Langley - Karolina
Treatment(s)
  • Massage Therapy
Education
  • CDI College
Book with Karolina

Karolina Szulc

Registered Massage Therapist

Karolina is a graduate from the Registered Massage Therapy Program at CDI College in October 2022. She has immigrated to Canada from Poland at age 14 and has flourished in her education. She is excited to work together towards getting you to be able to do what you love to do; whether that would be hiking, playing sports, partaking in winter or summer activities or simply being able to enjoy your everyday life pain-free. She focuses on mind and body integration and your overall well-being to help alleviate stress, fatigue and chronic pain.

Karolina believes that massage therapy can aid in managing present and past injuries, reduce dysfunction and improve mobility. She thrives on treating low back pain and knee dysfunctions. Some modalities that she utilizes in her treatments are Swedish, Deep Tissue, Myofascial Release, Proprioceptive Neuromuscular Facilitation, Muscle Energy Techniques, Active Release Techniques and Passive Stretching. She trusts that tying it all together through diaphragmatic breathing, patient relaxation and education can assist in reaching the goals that have been set: achieving the optimal level of function physically and emotionally.

When not in clinic or furthering her knowledge in massage therapy, you can find Karolina enjoying the great outdoors with family and friends, hiking, sitting by a campfire, walking her two huskies, relaxing at the beach or snowboarding in the mountains. Her passion for travelling the world has given her diverse experiences of other cultures and their culinary specialties.

Karolina is always happy to welcome new patients.

Fun Fact! Muscles usually work in pairs When one shortens, its corresponding muscle lengthens. Think about doing bicep curls. When you curl your arm up so the bicep is shorter, the tricep on the other side of your arm is straightened out.

Male RMT Langley - Kurt
Treatment(s)
  • Massage Therapy
Education
  • Vancouver College of Massage Therapy
Book with Kurt

Kurt Baker

Registered Massage Therapist

Kurt graduated from the Massage Therapy program at the Vancouver College of Massage Therapy (VCMT). He spent the last 9 years as a personal trainer and CrossFit Coach. His profound interest in the human body and movement began at a young age when he discovered how to change his body with weight training for football, hockey and lacrosse.

During that time, he worked with a wide range of clientele ranging from elite national level athletes of multiple sports, to weight loss, to those with the goal of aspiring to get fit.

Kurt’s goal is to share his passion for wellness with his patients by not only treating, but by educating them on how their body works, how it should move, how to prevent further injuries and ultimately, how to improve performance.

When Kurt is not at the clinic, you can find him training at the local CrossFit gym, playing football or snowboarding one of the local mountains.

Learn more about Kurt (video)

Fun Fact! The muscles in your eyes are constantly adjusting as you read, watch TV, or look around you. In an hour of reading, your eyes may make as many as 10,000 coordinated movements.

Langley Chiropractor
Treatment(s)
  • Chiropractic
Education
  • Palmer West Chiropractic College
  • Simon Fraser University
Book with Dr. Eghtesad

Dr. Kamran Eghtesad

Chiropractor

Dr. Kamran Eghtesad grew up in Vancouver, BC. Growing up in Vancouver he enjoyed learning about health and wellness. This led him to Simon Fraser University where he studied Kinesiology. From there he began to explore his options in health. He worked with local high school football teams addressing acute injuries. Also, worked on the manufacturing side of creating and designing custom foot orthotics. Conducted ergonomic assessments at PepsiCo to reduce workplace injuries. All these different jobs had one thing in common, they allowed people to do what they love without injury or pain.

This led Dr. Eghtesad to attend Palmer West Chiropractic College in San Jose, California, where he graduated with Cum Laude with a Doctorate in Chiropractic. While in San Jose he spent his free time teaching anatomy and conducting cadaveric dissections to further understand the human body. He also worked with Stanford University Neuroscience and Pain Lab to publish research to explore artificial intelligence for neck MRI’s.

Chiropractic with Dr. Kamran (Video)

Orthotics with Dr. Kamran (Video)

Fun Fact! The spine has an exceptional memory. Your spine will remember and become used to your posture. This is why it can be hard to get out of the habit of having bad posture. But once you do make a habit of good posture, your spine will remember it.

Langley Massage - Kiarrah
Treatment(s)
  • Registered Massage Therapy
Education
  • West Coast College of Massage Therapy
Book with Kiarrah

Kiarrah Pinkney

Registered Massage Therapist

Kiarrah graduated from the West Coast College of Massage Therapy. She began her massage journey at a young age due to a motor vehicle accident; an accident which led to injuries that only massage therapy could provide relief from. She played competitive soccer through her youth and into her university career, until she concluded that being an RMT was her ultimate career goal and came home to the lower mainland.

In her free time, Kiarrah enjoys being active in any way possible, through the gym, hiking, playing sports and other various activities.

Kiarrah enjoys working with young athletes and hopes to one day work professionally with a team. She also enjoys work with scar tissue and different fascial treatments, and cannot wait to expand her knowledge of sports-rehab and the post-injury world.

Fun Fact! The spine is very strong It can hold hundreds of kilograms of weight.

Chiro Near Me - Daniel
Treatment(s)
  • Chiropractic
Education
  • Palmer College of Chiropractic West
  • University of Fraser Valley
Book with Dr. Dhesa

Dr. Daniel Dhesa

Chiropractor

Dr. Daniel (Danny) Dhesa earned his Doctorate in Chiropractic from Palmer College of Chiropractic in 2022. Prior to moving to California, he earned his Bachelor of Kinesiology from the University of the Fraser Valley.

Danny treats a wide variety of acute & chronic musculoskeletal conditions, specializing in neck pain, back pain, hip pain, headaches/migraines, shoulder/elbow/knee/ankle injuries & sports related injuries. It is his goal to get patients back to doing what they love by utilizing an integrated & rehab-based approach to treatment which includes:

  • Chiropractic Adjustments (Spine & Extremities)
  • Strength & Mobility Exercises
  • Instrument Assisted Adjustments (Drop Table Technique
  • Manual Soft Tissue Therapy (Myofascial Release/Active Release Technique & PNF)
  • Instrument Assisted Soft Tissue Therapies (Laser Therapy, Shockwave Therapy, Cupping Therapy & Graston)
  • Spinal Decompression/Traction/Flexion-Distraction
  • Taping (KT/Physio/Dynamic Tape & Athletic Tape

 

Chiropractic with Dr. Dhesa (Video)

Prior to pursuing a career in chiropractic, Dr. Danny worked as a certified personal trainer for 5 years, creating individualized workout programs and leading group training sessions. Danny has volunteered with Special Olympics BC, Paralympics Canada, and Big Brothers Big Sisters of The Fraser Valley.

Outside of the clinics, Danny enjoys being active by playing sports, hiking, kayaking, weightlifting, and more recently, golf and running. If he is indoors, he enjoys reading, watching documentaries, and producing music.

Dr. Danny is fluent in English & Punjabi.

Fun Fact! Pound for pound, your bones are stronger than steel. A block of bone the size of a matchbox can support up to 18,000 pounds of weight.

Treatment(s)
  • Physiotherapy
Education
  • University of Sydney
Book with Mike

Mike Hosseini

Physiotherapist

Mike’s approach to physiotherapy is to not only decrease your pain, but to identify the real reason behind your injury. Properly understanding why the injury occurred in the first place will lower its chances of happening again. To accomplish this, Mike treats with manual therapy, education, exercise and improving movement patterns. Mike has certification in IMS/Dry needling and acupuncture.

Mike decided to become a physiotherapist after tearing his ACL while playing soccer at the age of 21. Working closely with his physiotherapist, he was sold on Physio as a career path. To pursue his goal, he made the big decision to move to Sydney, Australia and completed a Master of Physiotherapy degree. He then stayed in Australia to gain valuable clinical experience but is now back home, providing his Australian perspective to clients.

Physiotherapy with Mike (Video)

Fun Fact! Adults will end up with only 206 bones, but babies are born with about 100 nore It’s not that bones disappear as we grow older. Instead, these tiny bones fuse together to form the larger bones of the skeletal system.

Langley Physio
Treatment(s)
  • Physiotherapy
Education
  • University of Sydney
Book with Dean

Dean Corpuz

Physiotherapist

Dean grew up in Port Coquitlam where he fell in love with the outdoors, mountain biking in summer and snowboarding in winter amongst other activities. He had a number of injuries while he was young which he was in and out of physio with which sparked his interest. This led him to complete his Bachelors of Kinesiology at Simon Fraser University with a concentration in Active Health and Rehabilitation. He then went on to work as a Kinesiologist, where he helped clients who had been in work and motor vehicle accidents. After a couple of years of working in rehab, he knew that he could help clients more if he became a physiotherapist. So, he moved to Australia where he completed his Masters of Physiotherapy at the University of Sydney. From there, he moved north to the Gold Coast where he planned to stay one year but ended up staying for six. The lure of the sunshine and surf made it hard to leave, but eventually he moved back to the Lower Mainland with his wife to be closer to family and friends as they started a family.

While working in Australia, he progressed his skills by working in a one-on-one setting. He uses movement and postural analysis to help figure out the root cause of patients concerns. This helps him create an individualized exercise/rehab program to address these issues and help prevent future issues from occurring. He is great at communicating, educating and helping clients understand their issue and what they can do to help their cause. He also utilizes manual therapy including specific techniques for headaches and migraines that he learned in Australia where he helped start up the Gold Coast Headache Clinic. He is trained and qualified in IMS/Dry needling, which he first learned overseas when he first graduated.

Fun Fact! Bone marrow is a spongy substance that’s found inside large bones like your hips, pelvis, and femur. Bone marrow houses stem cells. Stem cells are responsible for producing many of your body’s most important cells, including blood, brain, heart, and bone cells

Treatment(s)
  • Massage Therapy
Education
  • West Coast College of Massage Therapy
Book with Rebecca

Rebecca Baskovic

Registered Massage Therapist

Rebecca graduated from the West Coast College of Massage Therapy in April of 2023. Before becoming a Registered Massage Therapist, Rebecca achieved her Bachelors of Kinesiology in 2019 and worked as a Kinesiologist. Rebecca grew up playing many different sports and learned about massage and physical therapy when she sustained her own injury while playing volleyball. She learned that there are many components to any injury and it is best to assess the body as a whole to provide the best treatment.

Rebecca has had the privilege of working with a variety of people such as athletes, office workers, pre and post-natal women, people with neurological conditions, geriatric and ICBC clients. She utilizes a variety of techniques such as general Swedish massage, trigger point therapy, PNF, pin and stretch, fascial techniques and joint mobilizations into her treatments. She strives to incorporate her knowledge of health and wellness into her RMT practice while providing patient-centered care in order to help her clients reach their goals and improve their quality of life.

Fun Fact! Bone marrow is a spongy substance that’s found inside large bones like your hips, pelvis, and femur. Bone marrow houses stem cells. Stem cells are responsible for producing many of your body’s most important cells, including blood, brain, heart, and bone cells

Treatment(s)
  • Registered Massage Therapist
Education
  • West Coast College of Massage Therapy
Book with Elizabeth

Elizabeth Lacey

Registered Massage Therapist

Elizabeth is a registered massage therapist who graduated from the West Coast College of Massage Therapy in 2023. With a passion for helping others she is enthusiastic about treating headaches, prenatal patients, and athletes. Throughout her clinical experience, Elizabeth has gained valuable experience working with a diverse range of patients, including high level athletes and individuals with neurological conditions. She is dedicated to providing personalized care that addresses each patient’s unique needs, promoting overall wellness and recovery. Elizabeth is committed to empowering her patients on their wellness journeys, ensuring they feel understood and cared for every step of the way.

Fun Fact! Bone marrow is a spongy substance that’s found inside large bones like your hips, pelvis, and femur. Bone marrow houses stem cells. Stem cells are responsible for producing many of your body’s most important cells, including blood, brain, heart, and bone cells

Leah - Langley RMT
Education
  • West Coast College of Massage Therapy
Book with Leah

Leah Fortin

Registered Massage Therapist

Leah graduated from the West Coast College of Massage Therapy in 2023.

Leah grew up in Langley and has a background in competitive sports including collegiate softball and high school basketball. Her experience as an athlete and experiencing an injury herself led her to pursue a career in health care.

As a therapist Leah’s focus are the styles of general relaxation, deep tissue and pregnancy massage. Leah provides her clients with knowledge to take an active role in healing and overall well-being. Outside of work she enjoys playing sports, being outdoors and spending time with friends and family.

Fun Fact! Bone marrow is a spongy substance that’s found inside large bones like your hips, pelvis, and femur. Bone marrow houses stem cells. Stem cells are responsible for producing many of your body’s most important cells, including blood, brain, heart, and bone cells

Education
  • Boucher Institute of Naturopathic Medicine
  • University of Guelph
Book with Jessica

Dr. Jessica McGuire

Naturopathic Doctor

Dr. McGuire grew up on a farm in rural Ontario, which fostered a love for nature and biology. This led her to study conservation biology at the University of Guelph in Ontario. After graduation she was drawn to natural health, and took a job working for her local health food store where she learned about naturopathic medicine, supplements, and herbal treatments. Although she was helping people improve their health in a small way, she wanted to learn more to help more. She moved to BC to attend the Boucher Institute of Naturopathic Medicine, where she discovered her love for hands-on physical treatments, acupuncture, and botanical medicine.

Dr. McGuire tackles health concerns using a whole-body approach. This involves asking you numerous questions about your current and past health history, in order to discover the root cause of your concern. She is deeply passionate about educating and empowering her patients so that they feel confident following their individualized treatment plan. It is Dr. McGuire’s goal that all patients are comfortable enough to ask their questions and fully trust that she has their best interest at heart.

Naturopathic Medicine with Dr. McGuire (Video)

Fun Fact! Bone marrow is a spongy substance that’s found inside large bones like your hips, pelvis, and femur. Bone marrow houses stem cells. Stem cells are responsible for producing many of your body’s most important cells, including blood, brain, heart, and bone cells

Certification(s)
  • R.Ac
Book with Niti

Regneet Mangat

Acupuncturist

Regneet is invested in helping her patients create a better quality of life. Her practice focuses on cosmetic acupuncture, women’s health and pain management. Using traditional Chinese techniques such as Cupping, Moxibustion, diet therapy and Acupuncture to create complete health plans and treatments.

A strong advocate for women’s health, Regneet is ready to help you be a better you inside, out. From treating PCOS, endometriosis, chronic illness, fertility support to cosmetic acupuncture and wellness management let Regneet help you put your best foot forward.

Regneet completed her Diploma in Acupuncture and four-year Doctor of Traditional Chinese Medicine program at the Alberta College of Acupuncture in 2015.

Acupuncture with Regneet (Video)

Fun Fact! Bone marrow is a spongy substance that’s found inside large bones like your hips, pelvis, and femur. Bone marrow houses stem cells. Stem cells are responsible for producing many of your body’s most important cells, including blood, brain, heart, and bone cells

Book with Eddie

Eduardo “Eddie” Chagas

Kinesiologist

Eddie holds a bachelor’s degree in kinesiology from the University of British Columbia and is a practicing member of the British Columbia Association of Kinesiologists (BCAK).Committed to providing client-centered care, Eddie leverages exercise and mobility routines to help clients return to full functional capacity.

Eddie continuously enhances his expertise in the field, applying the latest knowledge and techniques to his practice and daily life. His extensive professional experience spans clinical rehabilitation, personal training, high-performance training with university teams, and work with local rugby teams.

In his spare time, Eddie enjoys walks in nature, watching sports, and powerlifting.

Fun Fact! Did you know that your muscles are always partially contracted, even when you’re at rest? This phenomenon is known as muscle tone, or tonus, and it helps maintain posture and ensures that your muscles are ready for action at any moment!