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💊Exercise Prescriptions For Posture, Pain & Performance🏋🏽‍♂️
✨Evidenced Based✨
R.Kinesiologist & Personal Trainer
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06/05/2026

If your injuries keep flaring up, you're likely committing one of these common mistakes.

1. Bad form means the forces you want to apply to the muscles/bones are being shunted to the structures not mechanically designed for that load. Take your time and learn the movement properly, its a huge payoff.

2. Neglecting core work - sure it can be boring and you do train your core through compound lifts, but it needs its own approach: deep abs, pelvic floor, rotation, etc

3. Going hard alllll the time - this just stiffens you up long term especially if you don't have a recovery protocol in place. Your nervous system will also benefit from a deloading week or two.

4. Skipping warm up just makes your workout suck in my opinion. Bloods cold, nervous system isn't amped, and mentally youre not really prepared or primed for the main portion of the workout.

5. Not enough recovery is just gonna set you up for burnout. Meditation, stretching, yoga, infrared sauna and sleep are just a few of the many options out there that can amp your performance!
Do you think any of these could be the reason for your pain? Let me know how I can help!

06/03/2026

How can these exercises help to improve posture?

Posture is not just your shoulders being back and down. It is a full body approach!

Tall Kneeling Tricep Extensions:
🔹️ Helps rounded shoulders and manages pelvis stability via glutes, hamstrings and core
🔹️ Weighted Marches
- Works core, hip stabilizers and balance (think single leg stability)

🔹️ Deadlifts:
- strengthens the entire posterior chain (needed to manage the effects of gravity)

🔹️Deadbugs
- The Queen of all core exercises. Strengthens deep abs to protect the spine and manages anterior pelvic tilt

🔹️Wall Angels
- Strengthens the midback and rotator cuff to help rounded shoulders and forward head posture.

Save this and give these exercises a try.

06/01/2026

Anyone got some WB40?

Mobility has been more of a focus as of late for this very reason.

Can anyone else relate?

05/27/2026

In the lab before we take it to the streets.

In my 20s, it was all about lifting heavier.

Now in my 40s, its all about movement quality, and it should've been like that the whole time.

But since I am a former athlete, I would be having zero fun if my training didn't include some power and agility work.

What didn't get filmed was some necessary "correctives" for my feet and hips, which helps to make the agility and power possible to begin with.

Its feeling good so far! Wish me luck cause its about to get real uncomfortable 😅

05/25/2026

So my Garmin said I burned 300 calories in 90 min...you'd think it'd be 900 calories since my skin was crawling the entire time 🤮

05/25/2026

If they snap, crackle n pop just to get off the couch, its not too late!

05/22/2026

Hip or low back pain keeps coming back?

Its because you keep giving your body something it doesn't need.

Im not trying to bash clamshells per se, its just that they are often overprescribed and tend to ignore or avoid the bigger issue.

Hip and low back pain, if not acute, is a global issue. The exercise prescription should be treated as such.

05/21/2026

1 + 1 is 2, and 2 + 2 is 4, then maybe negotiation tactics are not it.

Anyone else as stubborn as I am lol

05/21/2026

Everyone wants abs but they don't train like it.

Training your core should be more than just chasing a visible 6 pack.

Your core is responsible for stability, force transfer, breathing, posture, balance and protecting the spine all day everyday.

If your routine doesnt improve how you move, brace, rotate, resist movement, or control your pelvis and ribs, then you are missing a huge part of what the core is supposed to do.

Im not judging if you want the visible abs. If thats the case, caloric deficit will get you there.

But what's so good about visible abs if you have back pain along with it?

Something to think about :)

05/21/2026

Do what your body actually needs and responds well to.

The concern with Sit Ups is usually around harming the lower back and it not actually working the abs or core, and to that I say:

No exercise is automatically dangerous.

Yes Sit ups can produce high compression forces on the spine, but so do barbell squats and no one bats an eye

Dosage, recovery and individual tolerance matters more than anything.

Sit Ups are a perfectly fine core exercise and if you don't have any contraindications, then you can absolutely do them too!

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Toronto, ON

Opening Hours

Monday 7am - 6pm
Tuesday 7am - 6pm
Wednesday 7am - 6pm
Thursday 7am - 6pm
Friday 7am - 6pm

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+4792245907

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