The definitive guide to rock solid core strength. (rehabilitation and post natal friendly)

Uncategorized Oct 29, 2020
I think we can all agree that a strong core is a desirable goal. But what is the core and how can we know if ours is strong? These questions and more are covered in they short conversation that could have gone hours. Definitely going to have Heather back! 

Dr. Heather Ciasnocha is a chiropractor practising out of Richmond Hill Canada. 
 In this episode: 
- Heather's story of recovery after a horrible car accident
 - How to know if your core is strong (2 simple benchmarks) 
- The best exercises to improve core strength from any starting point. 
Last thing, I’d love to hear your thoughts and if you found this helpful. Please leave a comment! 
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4 Body Weight Strength Mistakes And What To Do About Them (Videos Included)

Uncategorized Oct 16, 2020

This post is an extension of another post where I shared the basics of the most common stay at home workout moves. You can see that post here where we go over proper form and strength progressions for the squat, push-up, and plank. 

Today we are rounding out our core body weight movements with the flute bridge, sit-up, and back extension. 

This much is true, we may be stuck with unpredictable circumstances with COVID but I'll be damned if we won't make the most of this situation. These small steps will help  you make progress even in these uncertain times. 
Let's go!
So many goals involve a strong core. While seeing abs is not necessary in any way a well functioning core is essential to doing your thing each day. 
In this video I'll show you how to add proper sit-ups to your toolbox.

In the video you'll see ...

1. The number one sit up mistake to avoid.
2. How to progress from crunches to your first full sit-up.

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Five ways to make running fun this fall (routes and reactions included)

Uncategorized Oct 03, 2020

I think you'll agree with me when I say: 

It's REALLY hard to make running a habit. 

No matter how much benefit we see from our running stints it can be hard to keep it going. 

If you're looking for inspiration, these five runs are sure to make you want to lace em up and lean in!

Check out the full post here: 

Run #1: The Pancake

How it's a challenge: Well, sometimes just finishing the distance is the goal. Walk if you need to and remember to give yourself a high five when you're done. 

Here's how it went. 

Click Image for Strava route.

Run #2: The Beaver Lake & Lost Lagoon Adventure

How it's a challenge: Take the intensity up a notch with hills:) Seems obvious but don't run a super steep hill if you're just getting going. Keep it gradual but long enough to challenge you. Might have to run a couple just to be sure:) 

Here's how it went. 

Click Image for Strava route.

Run #3: The Hill

How it's a challenge: Ok, now we...

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17 Insanely Easy Ways To Get Stronger This Week (with video).

Uncategorized Sep 16, 2020


I think we can all agree that home workout exercises can get a little repetitive. We’ve all done the usual moves like squats, push-ups, planks, lunges, glue bridges and back extensions with no equipment for quite a few months now and things can start to get down right uninspiring. 

The truth is,  options are limited for the beginner to intermediate level person because there are mobility and strength demands that may not be in the cards, yet. 
In this post series, I’m going to show you exactly how to best begin improving your strength in all of the above movements to spice up your workouts. Today, we are starting with the plank, push-up, and squat. 
Let's dive in. 
Tips for the Plank
The core is the transfer station for the body. All that power in your legs and arms has to be supported somewhere and strengthening your core is the quickest way to improve strength everywhere else. 
In the video below I will...
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10 Beginner Fat Loss Mistakes That I Made

Uncategorized Jun 05, 2020

I have to be honest with you, I have made every mistake on my way to knowing what works. I'm sharing some of those mistakes with you today in hopes of helping you to have sustainable success with your goal. 

Let's dive in. 

Mistake #1: I used to jump from program to program. 
Be patient my friend. The name of this game is recommitment. Give your program a chance! Adherence is the only way to know with certainty if a program is effective or not. Anything less than 90% consistency is not adherence and sure to create mediocre results. 

Mistake #2:  I used to think that carbs were bad. 
Gotta give the devil his due here, you may have intolerances to certain types of carbohydrates that cause bloating, poor digestion, or other symptoms. If you feel that carbs may actually be bad for you but aren't sure, learning is as simple as booking a food allergy test with your favourite naturopath. 
Last thing, can we please stop with the...

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Quick Fix For Your Push-up

Uncategorized Jun 04, 2020

Hey friend, I want to help you with this move because even when you can do 20 in a row they just don't get easier. But the benefits of knowing you can do a solid push-up go beyond the movement itself. So this quick tip will help you to get on the right track and remove potential for shoulder and back pain with this movement. 

This check out my 60 second instagram post below going over the basics and where to start for any strength level. 

If you found this post useful share it with a friend. Or better yet start practicing and surprise a friend next time you workout:) 

Good Luck,




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3 Simple Secrets To Be More Consistent

Uncategorized Jun 04, 2020

If you know me then you know that I like to get right to the point. Today's post will be no different however I'd like to add some necessary nuance to today's post because consistency is a complex expression of our mentality.
To illustrate this let me quickly share a personal example. 

Here’s the scenario... I just ended and four year relationship, moved to a new city, had no clients, had no community for support. 
You might be thinking, duh it would be hard to function consistently under those conditions. My biggest mistake was that I didn't believe I was already enough and worthy of good things happening to me.  If you take nothing else away from this post I hope you remember these two things

1.  Decisions not conditions determine our destiny. 
2. Unsustainable habits create unsustainable results. 

Each secret to more consistency will be discovered through a mistake that I made in hopes that you will avoid making the same mistake. 


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