Oakville Performance & Wellness

Did you know that less than 10% of people will still be working on their New Year resolution goals after the first 42 days? At the end of every year the calendar flips and we have the best intentions to become healthier. Yet time and time again we collectively fail to continue our path of development by the time March rolls around. Why are we so bad at sticking to our goals?... We’ll propose four major reasons: 1 Our goals are unrealistic 2 Our goals unsustainable 3 We have a lousy plan of action 4 We have an excellent plan that we fail to execute One additional reason is our tendency to quit when we stumble. If we don’t keep up with our seemingly unattainable and overly ambitious new habits, we say screw it and quit. If you want to be better than the 90% of people who quit on their goals before winter is even over, we’re going to be providing some quality tips and strategies on how to make healthy living a part of your day-to-day lifestyle. Sustainable change is hard. No doubt about it. But with the right approach that works for you, you can be feeling better than you ever have. This year you can choose to be better. This year you can choose to: Move well. Live well.

It’s not easy to improve shoulder stability when you’re lacking exercise equipment. That’s why we previously posted a video showing how to do Trunk Stability Rotations, where all you need is your body and a block/pillow. If that drill has become too easy for you, here is the progression. It’s quite a jump from the first option and can really deliver on results. Remember this drill is meant for the shoulders more so than the core. Make sure to keep each arm flat on the ground ...and the shoulder blades set in place throughout the whole movement. This is some next level bodyweight movement proficiency when you can do it well. Move well. Live well.

Once you become proficient with regular planks, the next step is to add dynamic movement in order to continually challenge your core stability. Here is another fun option that is quite challenging. The Wax-on-Wax-off plank. If you don’t have access to these fancy exercise disks, you can use something like a plastic plate on a carpet floor or a paper plate on a hardwood floor.... The goal is to keep your spine and hips as steady as possible. So make sure you don’t end up flopping around. Move well. Live well.

Have you ever woken up feeling refreshed and proud of your decisions from the previous day? Or in contrast, have you ever woken up feeling lousy and regretting some things you did the day before? Maybe this one is easier to relate to. Being able to make good decisions today can positively influence how you feel tomorrow. It could be anything from cutting back on caffeine, to going to bed 30 minutes earlier or going for a walk outside.... We all know the habits that make us feel like crap the next day. Perhaps we could start to pay more attention to the behaviours that make us feel better. It’s natural for us to seek pleasure when we’re feeling stressed or uncomfortable. But how is that going to make us feel after? Pleasure seeking behaviour ultimately makes us feel worse and leads to suffering. Our bodies & minds rebound hard from whatever we give them. Enduring short term discomfort makes us feel better and leads to feelings of joy and fulfillment. Reflect on your yesterday and make some connections to how you feel today. Then you can choose to make the rest of your decisions based on how you want to feel tomorrow. It’s a difficult skill to implement. But if you make your decisions today based on how your tomorrow self wants to feel, you’ll experience a whole new way of living. Move well. Live well.

Being healthy means different things depending on who you ask. Some people think looking good is healthy. Others think that having good vitals (blood pressure, lipid panel, etc.) are the true measures. What if we considered how we feel? This could actually be the best representation of how our bodies are functioning on a cellular level. Things like chronic back pain, headaches and constipation would be indications that our natural biological functions aren’t working well. Our... bodies are constantly communicating to us our levels of health based on how we feel. We just have to be willing to listen. We say this all the time. If you don’t listen to your body when it whispers, it’s going to start getting louder and you’ll eventually hear it scream. Aches, pains, sickness, and chronic ailments are what our bodies provide for us as a request we start to pay attention. When we ignore these issues, symptoms typically get worse until we’re forced into some sort of intervention (usually pills & meds). Our bodies are requesting change. Usually in the form of behaviours that make us feel better. What our bodies are asking us: Can we please prioritize sleep? Can we be less sedentary? Can we adopt a more positive way of thinking? Can we eat more veggies? Can we cut back on smoking/drinking? Can we find a way to not rely so much on medication? Can we take some deeper breaths? Can we finally start to exercise already? Can we spend more time in nature? Can we make deeper connections with fellow humans? Our bodies don’t speak in our native tongue. They speak in pain & discomfort or joy & love. At any given moment, we can ask ourselves how we’re feeling. If we’re feeling good, proceed. If we’re feeling lousy, we may have to answer one of those questions from the list above. We are absolutely capable of being healthy. Move well. Live well.

Forward head posture is a big problem. Chin tucks can save your spine. If your head is not in good alignment while you’re doing exercise, it can create a laundry list of issues going down your spine all the way to your feet. In this video we show you how to do a proper chin tuck from a quadruped position. It’s a great choice for a warm-up drill or corrective exercise since it teaches us positional awareness of our posture.... See if you can keep that exaggerated chin tuck during your lifts and pay attention how your body starts to compensate less. When the spine is happy, the body can move well. Move well. Live well.

Another year on earth has begun and many of us are looking to improve ourselves. Whether it’s eating better or learning to play the guitar, one thing we can do to compliment every aspect of our lives is to practice daily meditation. A global pandemic with lockdowns has brought us all more stress than usual. Meditation is a way for us to stay calm and keep perspective. We can begin to have a better relationship with the things in our lives that we cannot control.... We highly recommend starting a daily meditation routine. All you need to do is dedicate a little bit of time each day for some quiet breathing. There are many effective meditation apps and resources out there to choose from. One of our favourites is the Calm app. You simply download it to your phone and engage in guided meditations to learn the basics and then you can take it way deeper. Once you get the hang of it, you can try doing some unguided meditations to take your practice even further. People who engage in long-term meditation practice often report feelings of: Improved self-awareness Improved emotional regulation Improved focus Having a greater sense of purpose Improved outlook Greater optimism Better perspectives & attitudes Improved physical & mental well-being If you choose to commit today, you will not regret your decision when you reflect on this time next year. Move well. Live well.

Medicine ball training is a fun way to program some rotational power that can really compliment a quality exercise program. . Beyond the fun you see us having in this video, med ball training actually provides a ton of benefits: . You can train for power without it making you sore... Provides functional carry over to real life demands There are endless variations Great for the lungs and the heart Keeps trainees engaged Taps into your inner athlete (we all have one) Helps to balance left/right rotational patterns (Hello golfers! ) Can help improve thoracic spine asymmetries You can train with med balls every day of the week Its freaking fun! . One thing to consider when doing med ball training is that technique is everything. Don’t let your body fatigue to the point where form breaks down. We usually keep the rep scheme 10 or less and really focus on generating power with perfect technique. . It’s better to keep the weight relatively low. 5lbs-8lbs is usually our choice and we probably wouldn’t go any higher than 10lbs for even our stronger clients. . The purpose is to train velocity. Get the body moving as swift and fluid and fast as possible to generate the most amount of force. . We admit the most fun part of our job is that we get to play catch. . Move well. Live well. . . . . #oakpw #movewell #livewell #oakville #oakvillefitness #oakvillelife #functionaltraining #functionalmovement #oakvillepersonaltrainer #oakvillemovement #oakvillepersonaltraining #injuryprevention #longevity #strengthtraining #strengthcoach #medball #exercisetips

Here are some habits that can help keep us healthy over the holidays. Eat slowly. Eat until you're 80% full. Surround your indulgent meals with healthy and nutrient-dense food.... Be mindful of the treats you eat. Remember portion control. Add more vegetables. Take more walks. Try to stick to your typical sleep schedule. Drink lots of water. And so on. What healthy habits are you keeping up with over the holidays? Move well. Live well.

Loaded carries are a staple in a quality movement plan. They provide static stability of the spine and shoulders while dynamically moving the legs with slow walking. The benefits of loaded carries will help you: Get stronger... Build muscle Improve stability Improve movement quality Challenge the whole body Improve work capacity Improve postural awareness Loaded carries transfer into real life demands so you can have a resilient & pain-free body. Once you have earned the mobility required to press overhead, you can choose this kettlebell overhead variation as a way to train shoulder stability and connect it to the core. Remember not to swing your free arm. Keep it next to your side as if you’re holding another kettlebell. Move well. Live well.

If you are currently able to sprint, we encourage you to not only maintain that ability, but to also train it. . The health benefits from sprinting are amazing. Sprinting helps us lose fat, build muscle and improves our overall health. It’s no coincidence that the best sprinters are super lean. . Sprinting can be very challenging mentally and teaches us to endure short-term discomfort for the greater good. But when you choose to do this hard work you can experience s...ome awesome benefits: . Improved heart health Improved lung health Improved circulation Improved cognition Improved metabolism Optimized hormone environment Improved body composition Learning how to endure discomfort Mental & physical resilience . Realistically we only need to train sprints one day out of every 1-2 weeks (assuming we’re following a quality exercise program). . Try starting at percentages of an all-out sprint. 5-10 reps at 50% then work up to 60% and so forth until you get close to 85%+. You can take very long rest periods to allow the heart rate to come down. . Sprinting is indeed very mentally challenging and it does cause physiological stress. Make sure your body is moving optimally before hammering the sprints. Then it’s all about recovery. . Move well. Live well. . . . . #oakpw #movewell #livewell #oakville #oakvillefitness #oakvillelife #functionaltraining #functionalmovement #oakvillepersonaltrainer #oakvillemovement #oakvillepersonaltraining #injuryprevention #longevity #strengthtraining #strengthcoach #sprint #tuesdaymovement #exercisetips See more

Intentional breathing brings us back to the here and now. Whether we sit down for a meditation or take a single breath, bringing awareness to breathing serves as a tool that anchors us to consciousness. We don’t typically pay too much attention to our breathing because it happens automatically. Breathing can be entirely unconscious or completely conscious by our control. When we choose to focus our attention on the breath, our bodies and minds will shift.... Quality breathing regulates our vital functions including our heart beat, blood pressure and central nervous system activity. This then influences our cognition, emotions and subsequent behaviours. Awareness of the breath can serve as a powerful tool to broaden and refine our understanding of thoughts, feelings and mental states. We encourage you to take a moment today and pause. Take some deep breaths and see how you feel. Move well. Live well.

The best type of movement is the kind you’re willing to do. Obviously we’re in favour of functional movement training and getting our bodies strong. At some point we all have to face the fact that exercise is necessary to age gracefully. But not everyone is ready to hit the weights and that’s okay. If you’re currently not exercising, the first step is to commit to some kind of movement. Any movement works. Maybe you start with a stretching routine or peddling a stationary bik...e. It’s all good. The simplest option would be to choose walking. Start with a 30 minute walk outside. Pick the same time each day and do that for a month. Make the daily movement a non-negotiable. It’s okay if you miss a day here or there. A great goal would be to not miss two consecutive days so you can stay on track. If you’re having trouble getting motivated to move, perhaps you can consider getting a dog. Not only will they love you unconditionally, they’ll get you walking every day. Dogs need movement just like we do. Wherever you are along your exercise journey, we encourage you stay committed to making movement a top priority. Move well. Live well.

One way to reach our fitness goals is by implementing small habits over time. Many of us (trainers included) get trapped in the all-or-nothing mindset. While this can certainly work for some people, others may find that within a few weeks things start to slide. Why does this happen? Life happens. We get stressed, we get injured, or other more important things take priority. It’s hard to eat perfectly 7 days per week, workout 5 days per week, sleep 7-9 hours per night, keep ou...rselves hydrated, get our work/chores done, AND spend time to connect with friends and family. Most of us know of or have experienced the decrease in willpower as the day goes on. So you can imagine in times of stress it’s even harder to commit to a healthy routine. An alternative, more reasonable approach to reaching our health and fitness goals could be to break them down into smaller habits. Here’s an example of how it works. Goal: eat better consistently so I can lose X pounds. Habit 1: Eat slowly. Habit 2: Eat within an 8-10 hour window. Habit 3: Drink 8-9 cups of water/day. Habit 4: Go to bed by 10 pm. Each of these habits are implemented individually so that over time they all become much easier to stick with even when life gets in the way. Each small success will help keep your motivation going, and grow your confidence, all while tackling all the steps necessary to reach your goals. This habit-approach to change is a hard one for people to digest. It’s not that quick fix that we all desire, but if you open your mind a little, you may find it’s just what you need. Move well. Live well.

We’ve discussed how intentionally responding mindfully to unpleasant experiences can reduce our stress and suffering. We can learn how to use mindfulness to cope better with unpleasant thoughts and feelings. With daily deliberate practice, mindfulness has the potential to positively change our way of being. It provides access to patience, perspectives, and a sense of gratitude that we never knew was previously possible. The cumulative effects of sustained mindfulness are ofte...n reported to create lasting changes in the mental process. It changes the experience in the mind and the heart. In other words, we have the ability to re-configure our habitual thoughts and emotions in a way that’s more aligned with healing. When this happens, we create a new internal environment, and in essence, a new way of being. Experiences that previously upset us lose their power to evoke stress. We all posses the power to experience less suffering and a greater sense of peace. It takes purposeful intentions and commitment to the practice. The value significantly outweighs the discomfort. Move well. Live well.

Have you ever tried to eat healthy around a group of unsupportive people and felt judged? You feel like they don’t tolerate your choices to start exercising or strive for personal growth. Some people have a tendency to project their own inadequacies on us when we try to better ourselves. It really doesn’t have anything to do with us. It’s about them and their personal insecurities. We encourage you to connect with people who provide more of a supportive environment. Supportiv...e people will have your back, cheer you on, help pick you up when you fall off track. Many of our behaviours are influenced by our friends and family. Chances are if you’re a fit person, you’ll have fit friends. The opposite is often true. We typically share the same values, attitudes and mindsets as the people we connect with the most. Keep this in mind when you’re choosing to commit to healthy living. Our social network is incredibly important when it comes to being happy and healthy. Choose to interact with people who support your personal growth. Move well. Live well.

A quality exercise program does so much more than simply help us lose weight. One excellent outcome is the benefits our brains receive when we commit to the habit of exercise. People love the feeling when endorphins are released because it makes both the body and brain feel happy. What exercise does to the brain:... Improves sleep Improves mood Improves blood flow to the brain Improves cognitive function Improves retention of learning Improves problem solving skills Improves attention and memory Reduces the effects of stress Reduces anxiety and depression Improves focus Exercise isn’t only about fat loss. It’s about how you feel. Do it for your body but also do it for your brain. Move well. Live well.

As mentioned before, the best way to breed confidence is to discuss strong past performances. This is an awesome tool for athletes competing at a high level. However, its fun to discuss great sports memories, even if your playing days are behind you! For me, it was a hockey tournament in Fort Erie when I was in grade 7. In the quarter-finals, we beat a team 9-1. In the dressing room after the game, everyone was trying to see the game sheet to see how many points they had rec...orded. I stood up to see the sheet before I had taken my skates off, and one of my teammates playfully pushed me away. Horrifically, I stumbled and stepped on the sock foot of our best defenseman. Thankfully, he was able to avoid tendon damage, but the injury was bad enough to sideline him for the rest of the season. No words can describe how terribly I felt. Fast forward to the tournament final, and we were matched up with a team who had a player better than everyone else in the tournament. He lit us up, and it was 5-1 heading into the third. He scored all 5. Somehow, our team kept chugging. We didnt give up, and we tied the game with about 2 minutes left. Then, with 37.4 seconds left (I still remember the number), I scored to put us up 6-5 and win the tournament. I pointed to my injured friend in the stands and he pointed right back. We were blessed to have something so positive come out of something so awful, and this is a moment I will never forget. How about you? Let us know in the comments! Jeff Director of Mental Performance

We want to reorganize your understanding of nutrition. Nutrition concepts are usually oversimplified and erroneous, based on misinformation of the media or personal biases. Eat this and dont eat that. The XYZ diet is the only way to lose body fat.... You need to completely eliminate ________ < enter food here. These statements are terribly incomplete and quite frankly a lazy way to coach or give advice. Criteria for good nutrition: 1 Properly controls energy balance (cals in vs. cals out) 2 Provides nutrient density (macro & micronutrients) 3 Achieves health, body composition and performance goals 4 Is honest and outcome-based 5 Is sustainable for both us and the planet Beyond these fundamentals, good nutrition means creating a better awareness of ourselves and our behaviours. Its really an ongoing learning process. We need to eliminate the guilt and and feelings of inadequacy that appear when we begin to strive for change. It is not a linear process of do this and get there. Its really about creating a lifestyle that makes us happy, allows us to fully enjoy life, and be a able to feel like our best selves. Need help with movement, exercise and/or nutrition? Check out oakpw.com to book a free consult. Move well. Live well.

Sitting isnt inherently bad unless its all you do. Our human bodies thrive on movement so its important we get up and move (even just a little bit) to break up long bouts of sitting. Whether youre working at a computer, or watching Netflix, or supporting your favourite team in the playoffs. Get up and move frequently to keep your body happy. We dont need to wait until the 7th inning to do our stretch.... Move well. Live well.

Dont neglect the heavy lifting. When it comes to exercise, most people tend to migrate towards metabolic conditioning for fat loss or hypertrophy training for muscle gain. Both of these phases play an important role in development, especially when you utilize both. While these two phases can bring significant improvements in progress, they will eventually lead to plateaus and decrements.... The one integral part of training that many seem to neglect is a proper strength phase. This would involve lifting 75-95% of 1-rep max. A strength phase typically is low volume 3-5 sets of 2-5 reps and 3-5 minute rests. Our goals as trainers: 1 Prepare our clients enough physically to actually do a strength phase without injury and 2 Create an environment where they can perform personal bests for all the big lifts Coming out of a strength phase sling shots our clients past their plateaus and significantly improves their technique when returning to hypertrophy or metabolic conditioning. It can really be a game changer for making significant progress. *Note: Strength phases must be paired with excellent sleep/recovery and nutrition due to the extra stress on the central nervous system. Need help with movement or exercise? Check out oakpw.com to book a free consult Move well. Live well.

1. Breathing must be optimized 2. Achieve optimal joint movement 3. Integrate 1&2 into fundamental movement patterns To reach our movement and training potential, these three principles cannot be ignored.... We get ourselves into trouble when we start to add load to dysfunctional movement patterns. Or when we hold our breath or breathe backwards during our lifts. Awareness of breathing during all exercises is paramount. Proper breathing stabilizes the spine on the pelvis so we can be strong. Then we must ensure the joints are centrated properly so our bodies can move optimally. This allows us to develop efficient movement without placing excessive stress on the joints and muscles. Next we utilize that optimal breathing and movement by integrating into variations of squats, hinges, pushes, pulls, single leg drills and loaded carries. Once these patterns are performed with excellence, we can begin to add load. Need help with movement or exercise? Check out oakpw.com for more information and to book a free consultation. Move well. Live well.

No one goes through life without facing challenges. Many are small and some are big. Weve all been in situations when it feels like life is knocking us on our butts. Were forced to face our shortcomings and failures that are often beyond our control. The way we respond to these setbacks is critically important. We can choose to reframe. We can choose to find the silver linings and gain perspective. The ability to recover from setbacks and move forward with a strong focus is... a trait we call resilience. Resilience is what mentally tough people have in common. Ask any successful person and theyll tell you they learned a heck of a lot more from their failures than their successes. If you feel like youre not a resilient person, thats okay. Youre not destined to suffer. With practice, you can actually begin to control brain activity to help modify your response to disappointment and failure. So maybe life isnt going exactly how you want at the moment. What can you learn from it? How will you choose to move forward? Resilience is a learned trait that can help you bounce back. Will you choose to be resilient? Move well. Live well.

When it comes to goal achievement, its not uncommon for a persons limiting factor to be their mindset. In these cases, we find a persons attitudes and perspectives get in the way of achieving their goals. A positive mental attitude is critical to goal achievement. Its pretty simple. Those with a positive outlook towards their goals are significantly more likely to stick to their exercise and nutrition practices and therefore achieve results. There has been growing resear...ch indicating that body composition changes are improved when we visualize ourselves attaining our goals. So if you dont ever see yourself succeeding, it will take longer to get there, if you get there at all. That old Henry Ford quote holds true: Whether you think you can, or think you cant youre right. Dont let your mindset be your limiting factor for nutrition or performance. Move well. Live well.

1. Hydrate yourself Drink more water. And then drink some more. Drink more than you think you need. Do this every day. The trillions of cells in your body need water either directly or indirectly. Water is essential to life and should be priority #1. So get to drinking! 2. Learn to breathe through your nose ... Nasal breathing propels air into your lower lungs, where oxygen absorption is most efficient. It also helps to engage the parasympathetic nervous system, which slows down your heart rate and helps to relax your muscles. Staying hydrated and breathing through your nose will make you feel better and generally reduce the wear and tear on your body. The best part is both of these habits dont cost you a dime. So from a risk vs. reward standpoint, you have nothing to lose! Move well. Live well.

Do you have a squatty hinge pattern? Its really important that the hinge is performed correctly or else you could end up with low back discomfort. When done correctly, you load the hips and not the knees. Sometimes verbal coaching just doesnt get the job done. In those cases, we use an external cue to help clients understand what were trying to coach.... Setting up this external cue will immediately help you create a posterior weight shift because you learn to keep your shins more vertical. As a result, you load the hips. If your shin angle changes too much, and you load your knees, youll most likely experience low back discomfort either during the exercise, or after, or both. We have noticed over the years that people who hinge well dont typically have back pain. Need help with movement or exercise? Book a FREE consult at oakpw.com. Move well. Live well.

The narrow stance chop & lift are excellent core exercises that challenge the entire body. The more narrow the base, the more it targets hip stability and motor control of the core. If its too difficult, you can choose to widen the base. Try to move your hips as little as possible, without shifting or rotating your body. These drills are a staple in our training programs because they improve all functional movement patterns. Whether youre looking to improve your push-up or ...lunge, these will prove to be helpful. If you need help moving, feeling or performing better, comment below or send us a DM! Move well. Live well.

Have you ever heard of a cue word? Essentially, its a word or statement that you can say to yourself to elicit a response. It can be something quite simple, such as KICK for an Olympic swimmer at a key part of a 100m swim. It can also be something more abstract, like MEADOW for an athlete who wants to escape to their happy place of a calm meadow when they are getting stressed. For me, I noticed that I tend to miss short putts when I decelerate my putting stroke. So, if... I have a putt within 5 feet, I always say to myself NO DECEL before I make the putt. It has helped a lot. Similarly, one of my hockey clients likes to use the phrase BEAST MODE before he goes out for a shift. He knows that when he has a great shift, he comes off the ice feeling like a beast. Using this cue phrase helps his mind and body prepare to attack every shift. Whats your cue word/phrase? Let us know in the comments! Jeff Director of Mental Performance

Most people dont really struggle with the core understandings of nutrition: Generally eat less Choose quality foods Be consistent with choices... More vegetables are good Eat protein, healthy fats and fiber Limit processed foods & take out Cook your own food In our experience, people get it. These are things we dont really need to preach about. So why do we struggle to implement this knowledge into actionable behaviours? It really comes down to our emotional capacities and how we identify with our experiences. How we feel can impact our self-concept, which can influence our behaviours. Emotions can overwhelm us at times and knowledge of nutrition sadly becomes terribly insufficient. We need to learn how to understand ourselves better. Learn to take on new perspectives and understand how our emotions influence our behaviours. Regulating emotions and stress management are far more important when it comes to making good food choices. Expressing yourself, spending some quiet alone time, and journaling are all quality ways to make progress in this regard. If youre really struggling, its never a bad idea to hire a coach that will have your back. If youd like some nutrition and fitness help, please dont hesitate to reach out and book a free consult. Were happy to help. Move well. Live well.

If you want to be effective at helping others, you first have to help yourself. We all need to get our sleep, our exercise, our nutrients, and our quiet time. Pick one habit that you can afford to work on. Here is a general list that we often encourage for most people: Sleep 8 hours per night... Make drinking water a priority Move or stretch your body daily Eat lots of veggies Find healthy ways to cope with stress Spend any amount of time with your phone off Make quality time with family Make quality time to connect with friends Spend any amount of time alone in silence Do activities other than eating and drinking Take cold showers Make a habit of laughing at yourself Read everyday Practice gratitude Laugh every day Spend as much time as you can outside Learn not to sweat the small stuff Practice being present Bring your full focus to everything What else should be added to the list? Move well. Live well.

In our previous videos, we showed some options to either strengthen the core or improve shoulder stability. Here is an exercise that checks both of those boxes. Once you get really good at planks, they need to become dynamic. Carry variations are basically walking planks with a load. The Bottoms Up Carry at 90 Degrees is an excellent addition to a quality training program.... Key Cues: Maintain neutral position of spine No forward head posture Elbow at a strict 90 degrees Stability should come from posterior shoulder (not biceps) Breathe throughout movement (no breath holding) Kettlebell doesnt move Very slow and intentional steps when walking Make sure youre not neglecting your core or shoulder stability so you can get most of your exercise efforts. Need help with movement or exercise? Visit oakpw.com to book your free movement screen and personal training consult. Were happy to help. Move well. Live well.

Looking to improve your shoulder stability? In this video we show you a variation of the Arm Bar that is very effective. Stability is a major component of healthy shoulders. So if youve been stretching and cranking on your arms to no avail, try doing some stability work. That might be the missing piece of the puzzle.... Key cues: Keep wrist neutral Arm remains vertical throughout Eyes stay on the kettlebell Breathe throughout movement (no breath holding) Move slow and controlled Shoulder stability should be a priority in any training program. When you get your shoulders very stable, youll notice how much more weight youll be able to lift. Not to mention living without any nagging pain. Need help with movement or exercise? Visit oakpw.com to book your FREE Functional Movement Screen and Personal Training Consultation . Were happy to help. Move well. Live well.

We encourage people to bring themselves back to this moment with the breath. Its about being present, focusing on the process and not worrying about the outcome. If youre able to connect to this moment, over and over, its possible to rediscover a sense of peace and enjoyment. So as much as we need to put our entire attention on the process, there is still a wonderful list of potential outcomes.... People who regularly implement mindfulness practice may find lasting physical and mental benefits, such as: Increased experience of calm and relaxation Higher levels of energy and enthusiasm for living Increased self-acceptance & self-confidence Decreased symptoms of anxiety & depression Decreased chronic pain Improved immune system Improved compassion for self & others If you really commit to the process, the outcome will take care of itself. Spend some time each day until it becomes a habit. That habit can turn into a way of living. Move well. Live well.

Fitness is central to healthy living, but its not the whole of it. Wellness is a more comprehensive concept that encompasses physical, psychological, social and spiritual health. We have to be aware of the interrelationship of all health-related behaviours. We believe coaching is about understanding the whole person. People often come to us for exercise and soon learn that theres so much more to the process.... It doesnt matter if you exercise every day if youre only getting 4-5 hours of sleep per night. We cant ignore dietary habits either. Or the social world that influences a persons eating patterns. If we want to feel great and be joyful, we need to consider a multi-pronged change process that incorporates aspects of a persons emotional, interpersonal, somatic and mental behaviours. Only then can meaningful change occur. Otherwise, we all just end up going through the motions and feeling lousy about ourselves. What would it feel like to experience full-spectrum wellness in your life? If youd like some help with your health and fitness program, please dont hesitate to reach out. Wed be happy to help. Move well. Live well.

Planks are an excellent way to train the core in a neutral spine position. When you start to get good at them, planks provide diminishing returns. At that point, we need to start making the planks more dynamic. In this video we show you how to Stir The Pot. This is one of our favourite advanced core exercises to program.... Some key cues: Make sure your front plank is perfect Breathe throughout the movement. No breath holding Maintain good alignment Dont let neck hyperextend Keep forearms close to parallel Only body parts moving are the arms We usually like to program 5-8 circles in each direction. Its okay to reset in between to ensure your form is excellent. Its harder than it looks! Need help with your health, body composition & performance goals? Then, visit oakpw.com to book your FREE Functional Movement Screen and Personal Training Consultation Move well. Live well.

The Wall March might not look like much, but we love it because of the numerous benefits it provides: Teaches neutral spine and single leg Reciprocal flexion and extension pattern (gait)... Tripod of the foot (strong arches) Abdominal pressure and breathing Discerns hip flexion from lumbar flexion Builds endurance of hip flexor muscles Bringing your leg into flexion while standing on one foot can be tricky for a lot of people. This exercise is really good for learning quality movement before progressing to more difficult drills. Its great for rehab, as a corrective exercise, as part of a warm-up, and for teaching proper single leg mechanics. Its probably one of the drills we use most frequently after FST sessions to reintegrate quality full body movement. Need help with your health, performance and body composition goals? Then, visit oakpw.com to book your FREE Functional Movement Screen and Personal Training Consultation Move well. Live well.

Acceptance is the willingness to recognize and accept how things are. We can bring this intention into our meditation. Its the opposite of fighting the moment or wanting things to be different and its not entirely easy. But with enough practice, we can start to bring this intention into our day. We can allow negative thinking to inform our understanding without allowing it to define us. Acceptance also implies a compassionate relationship with oneself. We can start to appre...ciate all of our strengths and flaws, without trying to change anything. We dont have to like everything about ourselves, but we can look at ourselves with non-judgemental acceptance. The same way we would look at anyone else who needs help. The more we intentionally practice acceptance of both ourselves and the moment, the less internal conflict we will experience. When practiced enough, it can become a mindset. You may be feeling a lot of stress. Acceptance is a big step for living a peaceful life Move well. Live well.

Thanks Dain Wallis for sharing!

Theres an old saying what gets measured gets managed. This is definitely true for nutrition and fat loss. Paying more attention to what you put in your mouth goes a long way. Its the opposite of mindless eating. When people record what they eat and share with us, they eat less calories overall. This is a big trend we are noticing with our clients. It might not even be intentional on their parts. Some people dont even follow our general plan but still end up eating less ...when they track their intake. When you write down what you eat, youll end up eating less. We recommend starting with three days in a week. Pick two week days and one weekend day. Write down everything that you consume. Its a great exercise in awareness This process is about being curious and not feeling guilty. If you have any health, performance or body composition goals, please dont hesitate to reach out and book a free consult oakpw.com. Move well. Live well.

The NHL playoffs have certainly been a whirlwind so far, with some crazy upsets and an insane 5-OT game. It looks like the bubble atmosphere/format has added some randomness, which certainly makes for entertaining hockey. Unfortunately, the Leafs werent able to get it done in Game 5 against Columbus. While it may sting for Leafs fans, we should not overlook one of the craziest things that has happened in recent Leafs memory. That is, of course, scoring 3 goals in 4 minutes t...o tie and eventually win game 4. Heres 3 things I noticed that contributed to this miraculous comeback: COHESION: The Leafs are a tight-knit group, and this was evidenced in their toughest moments in game 4. They had a blatant desire to stick together and play for one another. A big part of this was likely Spezza, an older player, getting in a fight to spark his team. They responded for their teammate. CONFIDENCE: Although down 3-0, the Leafs didnt forget how skilled they are. After the game, Auston Matthews mentioned how they know about the skill that they have collectively. They had scored in bunches at many different points throughout the season (remember, past performance successes breed confidence!) Pulling the goalie early gave the skilled players plenty of time to feed off of each other and utilize their skills. CALMNESS: When the game was on the line, William Nylander was extremely calm bringing the puck up the ice and gaining Columbus zone. The Leafs were only down one goal at this point, and hearts were likely beating pretty quickly. Many players could have panicked in this situation, while Willy was able to calmly circle back in his own zone and establish the breakout. This is an outstanding example of being cool under pressure, and something that can be learned with training. Enjoy the rest of these exciting playoffs! Jeff Director of Mental Performance

We love coaching the squat and deadlift but you dont need a barbell to get great results. In fact, we find that single leg exercises actually provide the most benefit because they challenge the body in all three planes of movement. These drills transfer over into your daily activities to make life easier. Whether its walking up a set of stairs or being playful with your kids.... Some single leg exercises target the posterior hip while others target the quadriceps more. The way you choose to load the body also influences your strength gains. Different load placements turn leg drills into core drills. These are all things to consider when putting together a solid workout program. If youd like to improve your single leg stability & overall strength, then check out oakpw.com to book your FREE Functional Movement Screen and Personal Training Consultation. Were happy to help Move well. Live well.

One session made the difference "I recommend this place to everyone I know! Brien and his staff are amazing and they make your time there very personable. I have been doing sports all my life and was dealing with a deep pain down my right leg for a whole year. Traditional physiotherapy wasnt working for me, so I decided to try out his Fascial Stretch Therapy & NeuroKinetic Therapy. One session with him made so much more of a difference than the years worth of physiothera...py I did. Now I cant even remember the pain I was feeling before because its no longer there! Thank you so much for helping me get back to living my day to day life without any pain!" -Jasmin Thanks Jas for this amazing review

A strong upper back is key to long-term shoulder health. This is why we use the row as a staple in all of our programs. Some variations target the entire body and require more hip and spine stability, while others target proper scapular movement and isolate the posterior shoulder. There are too many options to count. Most rows specifically target the latissimus dorsi, the largest and strongest muscle of the upper body. Sadly, this muscle is prone to being neurologically under... active due to under usage and poor posture in our culture. So get rowing early and often! It is generally advised to perform two row exercises for every press exercise. This is especially true for those that have trouble with their posture. We also recommend mastering heavy row variations as a prerequisite for pull-ups. Intense vertical pulling like the pull-up can create problems with shoulder health if your body is not properly prepared. However you train your body, make sure that youre utilizing the row to get the best results. Need help with posture, fitness and general health? Check out OakPW.com to book your FREE Functional Movement Screen Move well. Live well.

When youre feeling stressed, youll notice that thoughts race through your head a-mile-a-minute. It becomes difficult to focus. The body also unconsciously responds by tensing up, increasing the heart rate along with blood pressure. So what can you do? You have a choice to address the mind or address the body. Calm the mind and the body will relax, relax the body and the mind calms down. Which is more reliable?... It can be very difficult to control our thoughts directly. So this probably isnt the best option. For most people, addressing the body is much easier. We can relax our bodies through intentional breathing. Breathing allows our body to chill so that the mind can follow. Practicing deep relaxation breathing has a wonderful physiological effect on the body. It lowers the heart rate, eases the muscles and allows you to relax. This in turn calms down the mind and allows us to focus. So if you ever feel that you need your mind to chill out, start with addressing the body with breathing and see how you feel. Move well. Live well.

People ask us about nutritional supplements everyday. Supplements are exactly what they sound like. They are there to aid and supplement your actual food and healthy living. But they cant solely be relied on to be healthy. Supplements wont provide you with much help if youre eating fast food three times per day. They also wont be absorbed well into your system if your gut health is a mess. Without proper absorption, all that money you spent metaphorically ends up in a l...iteral toilet. We often encourage people to save their money and really start to focus more on their overall lifestyle. Just to be clear, were not anti-supplement and were not haters. Sometimes its difficult to get all your nutrients from food. Supplements that we find can benefit the general public: Vitamin D (especially for Canadians) Fish oils & omega-3s Whey Protein Chlorella & Spirulina Low calorie electrolyte drinks It would be best to hire a Naturopath and get some blood work done to figure out exactly what your body needs. We often find that a combination of quality sleep, eating whole foods, weekly exercise and mindful breathing can take care of a whole lot. Be smart folks. Nutritional supplements are part of a billion dollar industry that markets to our insecurities and natural tendencies to search for a quick-fix thats ultimately unrealistic. If you want help with your fitness and health, weve got you covered check us out at oakpw.com to book your free consult. Move well. Live well.

Beyond all of the other reasons why sleep is so important, we have to consider what lousy sleep patterns do to pain. If youre not getting a quality 7-9 hours of sleep per night, it can result in making your pain symptoms worse. The more pain you feel, the harder it can be to get a good nights sleep. This becomes a cycle. So what can you do? You can choose to address the pain, sleep, or both.... Prioritize sleep. Research has demonstrated that by making a conscious effort to get better sleep results in improved sleep. Who knew, eh? This is also true for people in pain. Resolve the pain. We know that pain can trigger poor sleep and is associated with insomnia. Find a quality practitioner that has a good reputation for helping people resolve their pain. Some additional tips: Dont drink caffeine after 12pm Limit alcohol intake, especially within 2 hours of bedtime Practice relaxation breathing techniques or meditation to calm the nervous system When people seek out our services for resolving pain, one of the first questions we ask is how are you sleeping? You dont have to live in pain. It will take an honest effort. Just know that there are options out there. Move well. Live well.

Hip mobility is a high priority for exercise. We use the Active Straight Leg Raise as part of our Functional Movement Screen. If youre not able to get your ankle past the knee on the opposite side while keeping that leg down, it means youre lacking the mobility and/or motor control in the hips/pelvis. Until this screen is improved, its not safe to perform deadlifts, kettlebell swings, certain single leg exercises and any type of running (sorry runners). These types of exer...cises may be counterproductive in regaining movement pattern integrity, and may actually increase risk of injury Luckily, its not terribly difficult to quickly improve this screen. Once we remove the mobility restrictions, we can teach motor control drills to maintain the new range of motion. As soon as youre able to get that ankle past the down knee, you can return to your regular lifts and running In this video, Jeroen demonstrates one of our go-to drills for improving the Active Straight Leg Raise Screen Need help improving your hip/pelvic mobility and/or stability? Check us out at Oakpw.com to book your FREE Functional Movement Screen. Move well. Live well.

Thats what he said . I came here originally to rehab an injury as I had heard good things about the trainers. That was almost 1.5 years ago now. I continue to come twice a week because of the benefits to my health and strength. Could not recommend more. . -Shaun... . Thanks @swaitzdogg . . . . #oakpw #movewell #livewell #thatswhathesaid #testimonial #oakvillepersonaltraining #oakvilleperformancespecialists #oakvillemovement #oakville #oakvilleon #oakvillelife #oakvillehealth See more

Programming exercise to improve movement quality is both an art and a science. Since no two bodies are the same, no two people should be following the same program. How do you know what you need to work on? Sometimes its obvious. Maybe you cant get too deep in your squat pattern, or you have trouble balancing on one foot. But what if it wasnt so obvious? Is it possible that your limited shoulder mobility is disrupting your lower body function? We see these kinds of compens...ation patterns quite often. The Functional Movement Screen is our best tool to set a baseline of fundamental movement capacity. It very quickly allows us to identify movement limitations that need to be addressed. The screen is based on a hierarchy of movement and tells us which patterns need to be prioritized. From there our trainers choose the best selection of corrective drills (a combination of mobility and motor control) to develop the movement pattern that needs to be improved. . The movement solutions are completely individualized for each person. One drill might work for 9 out of 10 people, but that same drill could make the 10th persons movement worse. There is no room for a one-size-fits-all approach to coaching movement. Not sure where to start? Check us out at oakpw.com to book your FREE Functional Movement Screen. Move well. Live well.

The timing of meditation isnt nearly as important as the act itself. Some people find it easier to meditate first thing in the morning. Choosing the morning can be helpful because you havent been faced with too many distractions and the mind is generally more clear. It allows you to set your day up for awareness, focus and emotional regulation. For others, choosing to meditate in the evening before bed works best. It can bring a sense of calm to a hectic day and allows the ...nervous system to down regulate before a restful night of sleep. Morning, day or night? The time of day doesnt matter too much. Try meditating at different times and compare how it makes you feel. Choose the time that allows you to practice everyday Move well. Live well.

Trainer: Do this, dont do that. Client: Okay. Trainer: Eat this, dont eat that.... Client: Okay. If only it were that easy! Those who have been in the coaching game for any stretch of time know that nutrition isnt as simple as telling people what to eat. In fact, that might be the least important part of the process. We coach behaviours, habit formation and decision making. Improving nutrition begins with self-awareness. Can you recognize when your food choices are driven by emotions or stress? Do you hit up a patio with a plan in mind? Are you able to anticipate tricky situations that make you tempted to eat like a little piggy? Are you able to make defined food choices ahead of time to preserve your willpower for good decisions? These factors are proven to be much more influential when seeking a better body composition, improved health and performance. If you want help with nutrition or body composition goals, weve got you covered check us out at oakpw.com to book your free consult. Move well. Live well.

Everybody handles stress differently. Some coping strategies are helpful, while others may be harmful. We are constantly faced with stressors whether it be work, traffic, homes, relationships, you name it. It could be a major life event or many little things adding up. The accumulation of stress jacks up our nervous system and puts us into fight or flight mode. So what can we do?... Step 1 is recognizing the stress. Many of us are so prone to ignoring the stress we feel to the point it manifests into physical ailments. Ignore and carry on isnt a long-term strategy. Step 2 is choosing a healthy way to cope. There are many options: Yoga Fascial Stretch Therapy Meditation Light exercise Spa treatments Swim in lake Jacuzzi/Sauna Spend time in nature Reading Music & wine Bath & candles We can choose to find ways to build in these activities into our lifestyle. Try not to wait until you feel completely overwhelmed. Remember, if you listen to your body when it whispers, you dont have to hear it scream. What are your favourite ways to de-stress? Move well. Live well.

When it comes to breathing, the position of the tongue matters. It affects our overall breathing and respiratory system. So where do we put our tongues for quality breathing? Two-thirds of the tongue is gently pressed against the roof of the mouth, while the tip of the tongue touches the back of the top teeth. We also cue the mouth to be closed but without the upper and lower teeth touching. This allows the jaw to be relaxed, which is important for breathing. When you set you...rself up with all these cues and take a deep breath, youll immediately notice how much more oxygen you can receive deeper into the lungs. Finding the right spot with your tongue actually triggers the parasympathetic nervous system. So its no wonder why proper tongue position combined with deep nasal breathing makes your body feel calm and relaxed. Yet another reason why we start all our exercise with breathing drills. So when we say set your posture for quality breathing, that includes the tongue. Give it a try and feel the difference for yourself. Move well. Live well.

Performing breathing drills as a pre-warm-up helps to improve movement quality. Every one of our training sessions begin with at least one breathing drill. Weve seen time and again how simply teaching our clients to breathe immediately improves their movement quality especially the range of motion in the hips and shoulders. . Dysfunctional breathing can involve a range of behaviours and symptoms, including:... Hyperventilation and low CO2 Mouth breathing Upper chest breathing Inability to take a deep and satisfying breath Unexplained breathing discomfort Various combinations of this list We coach breathing drills to help improve these factors. When awareness is brought to the breath during exercise, we find clients have a much easier time stabilizing their spines, which subsequently improves posture and movement quality. Breathing can be taught in any position from half-kneeling to standing, but our favourite go-to drills are: 1Supine 90/90 and 2Crocodile breathing Need help moving or feeling better? Check us out at oakpw.com to book your FREE assessment. Move well. Live well.