OSM Training

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OSM Training Online Back Pain Coach

10/07/2026

When I get tired running, I have a tendency to turn into a bit of a shrimp 🍤

Shoulders come forward. Everything starts tightening up.

So this block, I’m spending more time getting strong OUT of that position.

2x/week

Incline Press
Incline Biceps Curls

Both let me load my upper body while spending time through a bigger range.

Because it’s not just about building strength.

It’s about building trust when you actually need it.

Strength is the tool. Trust is the goal.

10/04/2026

Next stop Toronto Waterfront Marathon

Make sure to click the link in my story to donate to Justice for Children and Youth

10/02/2026

I tend to slack off on upper body work leading up to a race.

So this block, I'm keeping it simple:

3x/week

Banded Dislocators & Banded Pull-A-Parts
Cable Rows & Mobility Presses

For the rows and presses, I'm in an exaggerated runners pose.

Strength one way.
Mobility the other.

Because it's not just about building strength.

It's about building trust when you actually need it.

Strength is the tool. Trust is the goal.

09/27/2026

If you're a runner with chronic back pain and flare ups, getting stronger isn't the problem.

You can keep building strength and still lose trust with your body.

Strength is the tool. Trust is the goal.


09/26/2026

Solo Long Run

Calf felt fine.
Slight tension post run.

The tibia and calf raises are already paying off.

Next race: Toronto Waterfront Marathon half





09/26/2026

Calf work to get ready for the Toronto Waterfront Marathon

3x/week
3 sets of 20

-Tibia Raises
-Calf Raises

"Why do we fall down Bruce?""So we can learn to pick ourselves up"The Reset - coming Sept 21st
09/08/2026

"Why do we fall down Bruce?"

"So we can learn to pick ourselves up"

The Reset - coming Sept 21st

09/01/2026

Come run with us 🏃🏽‍♂️

Sept 2nd & 9th, I’ll be joining Arab Run Club Ottawa to help you get ready for the 11th Annual Ottawa Run for Palestine.

Choose your route:
4K | 6K | 9K

I’ll be leading the warm-up + a guided run for anyone new to running or getting back into it.

Pick your distance. We’ll see you at the start.

And don't forget to sign up today for the Ottawa Run for Palestine Sept 12th!

08/28/2026

Ottawa — let’s get ready for the Run for Palestine 🇵🇸

The 11th Annual Ottawa Run for Palestine is happening September 12th, and I’m teaming up with Arab Run Club Ottawa for two FREE coached community runs leading up to race day.

Sept 2 + Sept 9 | Confederation Park
Meet at 6:30 PM
Warm-up at 7:00 PM
Run at 7:10 PM

Choose your distance: 4K, 6K or 9K.
I’ll be leading the group warm-up + a guided option for anyone new to running or getting back into it.

And stick around after your run for the social hosted by Arab Run Club Ottawa

Whether you’re running, walking, volunteering, donating or joining virtually come be part of it.

Register for the Ottawa Run for Palestine and I’ll see you Sept 2nd. 🇵🇸

07/01/2026

Turn up the heat 🏃🏽☀️

Address

Ottawa, ON
K1B4R6

Opening Hours

9am - 7pm

Telephone

+1 613-263-9489

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