Unified Fitness

Unified Fitness I help people eliminate low back pain & rebuild strength without wasted hours at the gym, endless rehab, or cookie cutter programs. In pain? Out of Shape?

Ottawa's Premier Personal Training Studio. We can help! Discover your Strength!

Back pain doesn’t have to mean giving up the exercises you enjoy.At our Lifting With Back Pain Clinic, I’ll show you pra...
08/20/2026

Back pain doesn’t have to mean giving up the exercises you enjoy.

At our Lifting With Back Pain Clinic, I’ll show you practical ways to modify common lifts, improve control and bracing, and find better movement options so you can keep building strength with more confidence.

✅ Learn how to adjust exercises instead of simply avoiding them
✅ Recognize compensations that may be holding you back
✅ Improve control, bracing, and exercise selection
✅ Build a clearer path back to stronger training

📅 Saturday, August 29
🕘 9:00 AM – 11:00 AM
📍 Unified Fitness, 394 Booth Street, Ottawa

Registration is $20, with all proceeds going to the Ottawa Food Bank.

Sign up through the link in my bio.

08/17/2026

DON’T LET THE SETUP HURT YOUR SHOULDER

When you’re pressing heavier dumbbells from the floor, how you pick them up and put them down matters just as much as the exercise itself.

✅ Roll your whole body to bring the dumbbell into position
✅ Use both arms when setting it down
✅ Avoid twisting the shoulder when the pressing muscles are already fatigued

Small details like this can make your training safer and more controlled.

I’ll be teaching more practical lifting adjustments at our Lifting With Back Pain Clinic on August 29 from 9:00–11:00 AM at Unified Fitness.

07/28/2026

REALITY CHECK: LYING DOWN ISN’T GOING TO MAKE YOUR BACK STRONGER

A little rest can help when your back is irritated, but staying still for too long usually isn’t the answer. Your back often needs gradual, tolerable movement so it can rebuild strength and confidence.

✅ Start with short walks
✅ Use gentle movements that feel manageable
✅ Reduce the load instead of stopping completely
✅ Build back up gradually

The goal isn’t to push through sharp pain. It’s to find a level of movement your body can handle and progress from there.

Follow for practical ways to keep training with a sensitive back.

07/23/2026

IF DEADLIFTS BOTHER YOUR BACK, TRY THIS VERSION

Deadlifts are a great exercise, but when your back is sensitive, the single-leg version can help expose the compensations you may not notice with both feet on the ground. Your hips have to stay level, your glutes and core have to stabilize you, and the movement becomes more about control than load.

✅ Start with a light weight
✅ Keep your hips square to the floor
✅ Move slowly and stay balanced
✅ Stop the set when you lose control

I’ll be teaching more exercise modifications like this at my Back Pain Lifting Clinic on Saturday, July 25, from 10:00 to 12:00 AM at Unified Fitness in Ottawa.

Reserve your spot through the link in my bio.

07/21/2026

BIRD DOG ROWS FOR A STRONGER, MORE STABLE BACK

The Bird Dog Row is one of my favourite exercises for building upper back strength while teaching your core to keep your spine stable. It’s not about lifting the heaviest weight. It’s about staying in control throughout the movement.

✅ Challenges your core to resist unwanted movement
✅ Reinforces good spinal stability
✅ Builds upper back strength with less unnecessary stress on your back
✅ Great addition to many strength programs

If you’d like to learn more exercises like this and understand why they work, I’m hosting a Lifting With Back Pain Workshop this Saturday, July 25, from 10:00–12:00 PM at Unified Fitness.

We’ll cover practical ways to modify common lifts, reduce unnecessary stress on your back, and keep training with confidence.

Reserve your spot through the link in my bio.

Address

394 Booth Street
Ottawa, ON
K1R7K6

Opening Hours

Monday 6am - 8pm
Tuesday 6am - 8pm
Wednesday 6am - 8pm
Thursday 6am - 8pm
Friday 6am - 8pm

Telephone

+16136808841

Website

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