Get in phenomenal shape and realize your full potential.
(3)
I have 15 years of experience as a personal trainer and group fitness instructor in the Ottawa/ Gatineau region. I have developed the best in training and nutrition programs to improve body composition, increase strength and improve flexibility/mobility. My certifications in Personal Training, Yoga, Exercise Therapy, and Fascial Stretch Therapy allow me to incorporate a more diverse and holistic approach to my fitness programs.
🏆
2023 OTTAWA BJJ SPRING OPEN
Men's 30+ Heavy (-208lbs) category
I was fortunate to compete in my 1st BJJ competition and win gold 🥇
Win or lose, the fact I pushed myself to compete is a victory. It was an incredible experience that was rich in lessons
Shout out to Professor Dre for being in my corner
Thank you to my lovely gf who stood by me and made sure I had everything I needed for the comp
🙏
💠“You must habit yourself to the dazzle of the light and of every moment of your life.”🌱
~Walt Whitman
🎈Due to popular demand🎈
🥊I am opening 2 more spots in my 30 mins HITT Boxing Sessions
🔨Build strength speed cardio all while having fun, learning how to box, and getting a killer workout
⏩ The First session is free, but don't wait because the spots will be gone soon
Sessions start August 1, 2022
Get in touch to book your spot now
💣Landmine Reverse Lunge (Shoulder variation)⠀
⠀
⠀
😰Another challenging landmine exercise to try⠀
⠀
There are different variations in regards to where you grip the bar (two hands, shoulder, etc.)⠀
⠀
🍒This variation is a notable choice when performing a heavier lunge ⠀
⠀
You might even be able to pull this one off at home if you have a barbell and a way to anchor it in a corner ⠀
⠀
As always holler if you have any questions or need advice on how to incorporate them
Kickin it May '21
The 3-Point Landmine Row⠀
⠀
My Favourite back exercise that I wasn't doing a year ago⠀
⠀
Great option whether you are looking to go light or heavy⠀
⠀
The strength required to grip the BB handle will also help build your grip strength⠀
⠀
The landmine also allows you to play around and hit different angles easier⠀
⠀
Feel free to reach out if you have any questions about proper setup or implementation in your program
🔥THE ROPE FALLOUT🪢⠀
⠀
This is a pretty cool way to train the core⠀
⠀
Whether beginner or advanced⠀
⠀
You can scale it by increasing your walkout distance⠀
⠀
Or play it safe and limit it⠀
⠀
Give it a shot and let me know how it goes⠀
⠀
Music: Goosebumps Remix Travis Scott, HVME
Plain and simple,
Squats are my favourite
- Matt
5️⃣Takeaways From Working Out During Covid⠀
⠀
1. Working out is paramount in terms of supporting ones mental health ⠀
⠀
2. It’s ok to redefine what working out means to you ⠀
⠀
3. Training to feel good versus training to look good should be the bigger goal ⠀
⠀
4. Structure, schedule and habits are crucial to being workout compliant ⠀
⠀
5. Stop waiting to workout, make the best of what you have and start now
Is foam rolling worth doing?⠀
⠀
It seems like you’ll get a different answer depending on who you ask⠀
⠀
Some people claim it is useless and even harmful ⠀
⠀
Others swear by it⠀
⠀
I believe it has its place however limited⠀
⠀
Like anything in the gym, it is a tool that has to be understood and used correctly⠀
⠀
However, we need to realize that passively rolling on a foam roller will not translate into an active ability to control body⠀
⠀
Therefore in most cases, there are better uses of your time ⠀
⠀
One potential value is it can be used to decompress the spine by using it to unlock the joints of the spine ⠀
⠀
If you decide to foam roll, apply only enough pressure that will allow you to stay relaxed and out of pain ⠀
⠀
Understand it can backfire and create a situation where you feel stiffer and experience more pain⠀
⠀
If you need more clarity and would like to talk about what or what you shouldn’t do⠀
⠀
Go and book a 15 min call in the bio or send me a Dm
DEADLIFT; Arguably the best exercise in the gym
(Disclaimer, I LOVE deadlifts but they are not my personal favourite)
That said, learning how to deadlift PROPERLY could very well be the best thing you can learn when learning how to lift weights
To safely pick up something heavy from off of the floor is not only badass but 💯 will serve you in the real world
Learning to do so will almost guarantee you don’t hurt yourself when picking up everyday items
There is of course some risk when performing the deadlift
Feel free to reach out if you are learning and need some support
Video on the mechanics once gyms open on the way
(Trap Bar Deadlift variation in pic)
🌟High-Intensity Training for fat loss⠀
⠀
Tips + protocols to help you lose body fat and improve conditioning⠀
⠀
HIT produces significant lactic acid accumlation, elevates growth hormone, and contains an anaerobic component⠀
⠀
AKA strenous activity that burns fat and builds muscle⠀
⠀
⏰If you are busy= It's time efficient (burns high amount of calories in a short amount of time) ⠀
⠀
It means more muscle for a faster metabolism⠀
⠀
Perform HIT 3 times a week, recovery is important⠀
⠀
Examples of protocols⠀
⠀
💡Six to eight 200 m sprints (about 30 secs) with a 3-4 min rest⠀
⠀
💡Ten bike sprints for 30 secs followed by 90 secs of moderate pedalling⠀
⠀
💡Battle ropes 8 x 20 secs high intensity with 30 secs rest⠀
⠀
Dm me "protocol," if you are looking for more suggestions tailored to you
September 5th, 2020
💙Pic is a reminder of a few things I love
☀️Sunshine, the 🌲outdoors, and 🧘♀️Yoga
😋Spicy Sweet Potato Carrot Fritter with Baby Spinach + Kale and Yogurt dressing (one of the meals on the menu this week)
Strength Therapy Fitness offers food prep services now
🍽️Simply put, the food is delicious
🚪We deliver fresh right to your door
Pan-fried vegetarian-friendly and gluten-free fritters packed with nutrients
DM for more info or if you are interested in subscribing
We also offer catering
Our commercial kitchen can cater for up to 2000 people
💥5 TIPS TO GET BACK INTO WORKING OUT AFTER IT HAS BEEN A WHILE⠀
⠀
1️⃣Focus on creating the habit of working out. Prioritize workout compliance over workout intensity. That means being realistic with your workout routine. There's no need to train like an elite level athlete the first week. ⠀
⠀
2️⃣Write out when and where you are going to work out. A British study concluded that 91% of a study group did follow through with their workouts.⠀
⠀
3️⃣Rest and recovery. Get your minimum 7 hours of sleep and take rest days. ⠀
⠀
4️⃣Understand and reconnect with your why? The why helps you commit to your results and gives meaning to your workouts.⠀
⠀
5️⃣Pick a routine that inspires you. Having a structured program that you look forward to is a strategy to guarantee you stay driven.
👊The 3 Knuckle Test⠀
⠀
➡️Assess your posture with this easy test ⠀
⠀
🪞Stand in front of a mirror ⠀
⠀
✨Close your eyes⠀
⠀
🎬Swing your arms from side to side a couple of times⠀
⠀
🛑 Stop moving and let your body come to a natural stop⠀
⠀
👀Now open your eyes and take a look in the mirror ⠀
⠀
👊Can you see your third knuckle(s)? ⠀
⠀
😁If not, great⠀
⠀
😬If so, you have forward shoulder posture⠀
⠀
💼Aka you need to work on your posture
Personal Reflections 2020⠀
⠀
Be fu***ng honest with yourself ☝️⠀
⠀
Get clear with with you want in life ⠀
And who you allow in your life🔐⠀
⠀
Every moment is sacred ⠀
Time is limited ⌛️⠀
⠀
Don’t get stuck⠀
Keep moving forward ⏩⠀
⠀
Be bold and live without fear🦸⠀
⠀
Be there for those that you care for ❤️⠀
⠀
2️⃣0️⃣2️⃣0️⃣hurt like hell but it made us stronger⠀
⠀
I like making money 💰 but more importantly I am doing what I love ⠀
⠀
Trust in God ✝️⠀
⠀
TimeSpace ⠀
⠀
Years pass by⠀
Bodies born and die⠀
People cry and laugh⠀
Some love and hate ⠀
⠀
Ruthless time rolls on⠀
Without a footprint⠀
In the scape of time space ⠀
Happy new year ⠀
⠀
Sadghuru
Why you need to train in all 3️⃣ planes of movement
Make sure your program is balanced ⚖️
Most gym-goers train mostly in the sagittal plane (not optimal)
Traning in all 3️⃣ planes
✨It will help with your ability to stay injury-free
✨Lead to you getting strong
✨Better core stability
✨Improved mobility
3️⃣Planes of movement/motion are;
SAGGITAL where the body moves forward and back
FRONTAL where the body moves from side to side
TRANSVERSE twisting movements around a joint
(divides the body or any of its parts into upper and lower parts)
Take advantage of a well-balanced routine
Improve your performance and avoid injury
Train in all planes of motion
Lats get strong with this cool variation of DB Romanian Deadlift⠀
⠀
This technique will teach you stability ⠀
⠀
Which will help protect your spine when lifting ⠀
⠀
It will also increase your strength and performance with the major lifts⠀
⠀
It is one of my new fav’s⠀
⠀
Try it and let know me what you think?
Do you make space or block time to reflect on and audit your day?⠀
⠀
I want to discuss the benefits of implementing a night time audit.⠀
⠀
Implementing one will almost guarantee that you will improve your life considerably. ⠀
⠀
With it, It can used as a tool to understand where you went wrong, and how you can make things better next time. ⠀
⠀
We all set out with good intentions of how we want our day to go and what we want to accomplish. ⠀
⠀
But we all make mistakes. We all fail to follow through with one thing at one time or another. ⠀
⠀
What is important is that we learn and grow from our mistakes.⠀
⠀
By auditing your day as part of a consistent practice.⠀
⠀
It becomes a good habit that will lead to better health, success, and happiness.⠀
⠀
Through it, we hold ourselves accountable to our goals.⠀
⠀
We gain powerful insight that is less influenced by our own personal feelings and opinions. ⠀
⠀
We can reflect on the facts of the situation.⠀
⠀
It allows us to practice what we are grateful for.⠀
⠀
We also get to celebrate what went well and be proud.⠀
⠀
Dedicate 10 mins a night for a week and see for yourself that it is an investment that pays off.
Is the lack of access to gyms and spaces you use for movement and exercise limiting or affecting your health and wellness? ⠀
⠀
Granted we all have our highs and lows with being motivated. Covid has presented its fair share of challenges.⠀
⠀
The current situation has without a doubt been the most challenging time personally and professionally. I think most people can relate to this in one way or another.⠀
⠀
I thank God everyday for my health and freedom no matter how difficult things may seem.⠀
⠀
Not having access to our gyms and fitness spaces has been difficult and ultimately led to many people giving up on their goals.⠀
⠀
I can say that those that have commited to exercise (yes I know the situation is not perfect) are managing the crisis much better because of it. ⠀
⠀
I don't say this to shame anyone. It is the exact opposite. I just want to encourage people to rethink what it means to exercise and do their best to get active. ⠀
⠀
The value and benefits are too powerful to ignore.⠀
⠀
If you need any suggestions whether or not you are struggling, I am more than happy to talk.
Don’t let fear or the opinion of others stop you
Do you ever let that voice of doubt or insecurity stop you from doing something you wanted to do? I know it happens to me more than I'd like to admit.
”Too shy, not ready, I am not ripped enough, I wish I looked more like a fitness model, shirtless pics are douchey” ↙️
These were all things that crossed my mind before I choose to post this picture. I didn’t let that stop me or allow it to affect my self esteem. Instead I trusted I was enough and I should pursue my goal of posting more on social media.
We all have these thoughts or doubts in one way or another.
It's whether we choose to allow these thoughts to defeat us or whether we embrace the challenge and choose to go after what we want. This requires action. This is what develops confidence.
I believe that it's important to get out of your comfort zone.
Don’t let anything get in the way of what you want. Live a life worth living and don’t be afraid to go after it.
Credit for the photo goes to Empire Photo and Video Inc.
Goals without commitments are fantasies. Only when you fully commit to the willingness to do what it takes -up, over, through-will pursue your goals relentlessly. [powerful planning NPE]
1339 Wellington Street West
Ottawa, ON
K1Y3B8
| Monday | 6am - 6pm |
| Tuesday | 6am - 6pm |
| Wednesday | 6am - 6pm |
| Thursday | 6am - 6pm |
| Friday | 6am - 6pm |
| Saturday | 9am - 2pm |
Be the first to know and let us send you an email when Strength Therapy Fitness posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.
Send a message to Strength Therapy Fitness:
Stem Cell Network - Réseau de cellules souche
Riverside Drive
Canadian Pharmacists Association
Industrial Avenue
Canadian Nursing Students' Association
Hunt Club Road
#}
