FOR HEALTH’S SAKE

10/13/2026

10/02/2026

As a physio, I commonly see people with great intentions loosen up on healthy habits. It happens to the best of us – myself included.

One thing I encourage is reframing your why.
Why are you doing this?
Why does this matter to you?

Pain is often not a strong enough reason – it’s definitely a great motivator at the beginning, but at some point you want to consider what you’d like your life to be beyond pain.

For me, as a person who deals with chronic pain and fatigue, I ground myself in my values:

My body is my first home and I deserve to treat it with respect

I deserve to be pain-free

I deserve to be healthy and energized

I deserve to experience all life has to offer

I’m curious what I’ll achieve if I stay consistent

With ADHD, I’m notoriously bad at sticking to habits, and while I’m definitely not perfect, I’m pretty darn consistent.

This trip to Scotland is a reflection of that, and I’m so privileged to be in a body that allows me to experience such adventures.

This is what inspires me to workout everyday, or go to bed when I really want to watch another episode, or pick up a book instead of my phone. I encourage you to consider what drives you, what kind of life you deserve to live, and see if you can reframe your perspective on “health and fitness”.

There are many more mountains to climb, and I can’t wait to see where life leads next.

📝 Nicole Kirby, physiotherapist

09/14/2026

For so many people, being the “responsible one” starts early.

As a Filipina therapist and the eldest daughter of an immigrant family, Mia understands how culture, family roles, and unspoken expectations can shape how we see ourselves and the space we feel allowed to take up.

When you’re used to being helpful, responsible, or “good,” it can be hard to know what you want or to feel like your needs matter too.

Therapy with Mia is a space to slow things down, understand the patterns that may no longer be serving you, manage those loud, looping thoughts, and start making more room for yourself.

Mia is currently accepting new clients at both our Downtown and Leslieville clinics, as well as virtually. 💛

08/31/2026

We are so excited to announce that our Naturopathic Doctor, Dr. Victoria, is now offering Vitamin B12 shots at both of our Downtown & Leslieville clinics! 💛

Feeling tired, foggy, or just a little off lately? Your B12 levels might have something to do with it.

Vitamin B12 plays a huge role in your energy, metabolism, brain function, mood, nervous system, and healthy red blood cell production. When levels dip, you might notice:

✨ Low energy or fatigue
✨ Brain fog + trouble concentrating
✨ Muscle weakness
✨ Numbness or tingling in your hands or feet
✨ Low mood or feeling more anxious

A B12 shot might be right for you if:

💛 You have a diagnosed B12 deficiency.
💛 You have trouble absorbing B12 through your digestive system.
💛 You take B12 supplements but haven’t noticed much of a difference.
💛 You’re looking for extra support for your energy and mental clarity.

B12 injections deliver the vitamin directly into your system, bypassing the digestive tract, making them a fast and effective way to replenish your levels.

More energy. Clearer thinking. Feeling more like yourself again 🖤💛

07/22/2026

Book a consultation with Dr. Victoria today!

📝 Dr. Victoria Posavad, Naturopath - Downtown & Leslieville locations

07/20/2026

Neck pain is hard and so is dancing at weddings! If you did a little too much on the dance floor and are feeling it the next morning, give these classic stretches/exercises a try:

💛 Levator Scapulae Stretch

Often associated with pain along the upper-posterior portion of the neck and base of the skull.
- To release it, gently pull your head down towards your opposite shoulder/armpit, feeling a stretch up the back of your neck, and hold for 30-60 sec (pain free).

💛 SCM Stretch

Often related to jaw and lateral neck pain.
- To release it, hold one hand at your collarbone and gently pull down followed by side bending your neck to the opposite (contralateral) side and slight rotation to the same (ipsilateral) side. You should feel a stretch along the side of your neck, near your ear and slightly into your jaw. Hold for 30 - 60 sec.

💛 Chin Tucks

The only strength exercise on this list, this is great to prevent neck pain and strengthen your deep neck flexors.
- Gently slide your head back into a neutral position and tilt the chin down, creating a slight double chin. You should feel some muscle tension in the front of your neck and a little stretch at the base of your skull.
Repeat 10 reps x 3 sets.

💛 Platysmal Stretch

A lesser known muscle at the front of the neck involved in facial movements.
- To stretch, place your hand on your collarbone similar to the SCM stretch and gently pull down. Tilt your head back and slightly side bend to the opposite (contralateral) side. You should feel a stretch up your neck and under your chin. Hold for 30-60 sec.

📝 Nicole Kirby, Physiotherapist/Pelvic Physio (Downtown & Leslieville)

02/23/2026

✨Great news for our Leslieville community — Christina, Registered Psychotherapist, is now offering an additional evening availability (Mondays 3-8pm and Tuesday’s 2-7pm)🌙

With over 10 years of experience, Christina is especially passionate about supporting individuals through:

• Relationship challenges (partners, family, friends, colleagues)
• Anxiety & depression
• Self-worth & perfectionism
• Sleep difficulties

Christina provides the kind of therapy that helps you understand patterns, build resilience, and feel more grounded in your everyday life.

If you’re curious about working together, book a free consultation to see if it feels like the right fit 💛

02/12/2026

As a Physiotherapist and Pelvic Floor Physiotherapist, my priority is achieving your functional goals, and yes, sometimes that includes s*x.

However you plan on spending your Valentine’s Day, here is a comprehensive, beginner-friendly routine to support your hips. As always, seek advice from a medical professional for safe and personalized care – and if you’re curious – come in for an assessment!

❤️ Sleeping Pigeon – A variation of Pigeon (which I prefer more) that stretches your glutes, piriformis, and other hip muscles. For a good stretch, aim for 30-60 sec pain free.

❤️ Hip 90/90 – A hip mobility exercise focussing on improving hip rotation at the joint. Keep knees at a 90 degree angle and feet planted firmly on the ground. You can use hands for additional support. Aim anywhere between 10-20 rotations pain free.

❤️ Adductor Forward Fold – This is a challenging stretch and can actually be quite emotional because of stored tension (and emotions) in the inner thighs. This is a great stretch for the hamstrings and adductors, so for anyone wanting to do the splits this is for you. Aim for 30-60 sec pain free.

❤️ Glute Bridge – A classic exercise often rushed through and done incorrectly. It targets glute strength, but this also supports your low back and core. Make sure you tuck your tailbone (posterior pelvic tilt) and brace your lower abdominals before lifting. Also, exhale on the lift for better control and core engagement. Ideally, the goal is not to lift extremely high, rather, maintain the flat back position while bridging. Aim for 8-10 reps 2-3x.

📝 Nicole Kirby, Physiotherapist/Pelvic Floor Physiotherapist

12/16/2025

Still buzzin’ from Saturday night ✨💫

Our holiday party this year began with dinner at one of our fave east-end gems 🍝🍷 (aka The Nose), then we headed back to our Leslieville clinic for the real fun 🥳 .

Secret Santa 🎁
Aura portraits + readings with .ca 🔮
And of course… model walks down the hallway 💃🏼

So much laughter, so much love, and so much gratitude for this incredible team 💛

✨ Feeling very lucky ✨

11/25/2025

✨ Meet Amanda Rout ✨

Registered Psychotherapist at FHS Downtown (in person) & virtual sessions available 💻

Amanda’s mission is to empower you with clarity and the tools to move forward — with self-compassion and confidence. 🌿

Curious how therapy with Amanda could support your journey? Book a complimentary consult today and take the first step toward feeling more grounded and in control.

FHSWellness Psychotherapy DowntownToronto VirtualTherapy