A healthy mindset: 4 rules to help you stick to your goals.

Desire, Action, Commitment, Results

The most important thing to have with you before you set yourself on the path for health and happiness is having the right frame of mind. Use these four tools for thought to help set your mind up and achieve your goals.

  1. Your Desire - is the starting and end point. This is when you ask yourself what you want most with your body right now. Don't over think it, just go with whatever comes too mind first, you can always change it later. This will help you decide where to start on the next step.

  2. Taking Action - is all the little steps you need to do to get your current desire. Each action has its purpose and will help lead you down the best path for your results. You will have to go over this with your trainer/coach as to which actions to take first that will bring the fastest optimal results.

  3. Commit Yourself - is the step that really tests how strong your desire really is and your will to continue down the road to achieve it. If you fail to commit and wander off your path the best thing for you to do is stop before you wander off too far and go back to step 1 and re-think your original desire.

    Ask yourself, is my desire the same or has it changed to something else? If it’s changed, that's perfectly fine, where beings of change and with the world changing around us all the time at incredible pace, if you don’t change, it is inevitable that you will die off like your commitment and desire already has.

    All you need to do is redirect your desire to something more relevant to you in the present and continue down your newly created path. This is most common and your path can change but the ultimate desire for health, wellbeing and happiness is always at the finish line waiting for you.

  4. Get the Results - this is only accomplished if you've stuck will all the other steps and is keeping a consistent track of your progress along the way, without this you will have nothing to hold yourself accountable to and your desire will fade away with time.

    This is an ongoing process and is very important to see if your actions are moving you forward or away from your goals and desires. If you find yourself drifting away with unwanted results just like before, stop re-think, establish the previous steps and empower yourself by going over all of what you have be able to accomplish so far and use that positive energy to do it again and again until your ultimate desire reached.

A focused man breathing deep with his eyes closed

Body in balance: Optimal posture and movement

Assess, Correct, Re-assess, Strengthen

By following these steps in order, you will be able to realign your body to function optimally. To have optimum functional mobility is to rid the body of imbalances that create stress on the muscles and joints of the body. Once the imbalances are removed you will notice the change on how your body feels. Pain is the first thing to reduce or even disappear, your movements use less energy, feel easier and with less effort, your energy levels feel increased but that is just leftover energy not being taxed buy the rest of the body. The main thing is you feel more relaxed stress free and happier, and don't we all want that.


Assessing the body in posture and movement

Assessing the body's current condition is vital for understanding what kind of stresses are being placed on the body and what is needed in the programing.

In the assessment session you will assessed on parts of your, static postural alignment, dynamic posture and mobility, and any other specific tests individualized to your current needs. The information taken from the assessments is then organized and prioritized together so then a customized exercise program together with some nutritional and lifestyle guidelines can be written in direct relation with your current needs for you to reach your desired goals.

Assessment sheet for scoring posture


Using corrective exercise protocols in your programing

Muscle imbalances are caused by many things, injuries which aren't rehabilitated, repetitive strain (RSI) from doing the same movement over and over again or be stuck in the same position for long periods of time and using less then optimal form in daily movements which over time ingrain into the body and change the way the muscles function together in the same movement (a bad habit). This over time creates wear and tear and stress on joints with will cause problems as we age.

The good news is that most postural changes and be reversed into it original position for the body to function optimally. With a combination of specific myofascial release, mobility drills, stretching and corrective exercises for strengthening you can realign the body by remedying the imbalances to regain proper function and postural alignment.

Three sketetons with different postures


Staying on the right path

In order to monitor your progression and measure the effectiveness of your current program there needs to be re-assessments taken. Depending on what needs to reassessed the frequency and the assessment taken can differ some correction can show short term effects while other can only be measured in the long term.

At this point changes could be made to your program if the results are showing you to be on the right path, or just progressions can be implemented into the program in the case that everything is going according to plan and you're ready to move onto different levels of training.

Cycling from re-asses to correction can be common in some areas of development but is necessary before moving on to the next level otherwise it could have a negative impact on the body. Moving onto the condition step as quick as possible is best for re educating the body for function.

Three sketetons with different postures


Building up on the foundation

In most cases you will not need to correct many different movement patterns, so in order to keep your training moving forward as safe and fast as your able to, there will be strengthening protocols in your program to help reinforce what your already doing right.

Three sketetons with different postures

The Program: The ins and outs.

Inside your typical 60 minute session.

Warm Up Phase ( 5-10 minutes)

This is a very important component and is never overlooked, even if you arrive late to your session, you will be required to perform this before you start the workout phase. The main objective is to prepare the mind and body for stress (exercise) and reduce the risk of injury. There are 3 different sections that are addressed:

  • Soft tissue work (self myofascial release/massage)
    • Prepares muscles for activity by reducing tension and making it easier to move.
  • Acute Correctional Stretches and Activations
    • Optimize alignment and function and inhibit any overactive muscles before any loading of the body occurs.
  • Dynamic Range of Motion/Mobility Exercises (if cold this can be done at the start as well)
    • Increase tissue temperature of the muscles, tendons, ligaments, joints and fascia and re-establishes correct movement patterns.
A woman foam rolling her calves

Workout Phase (30-40 minutes)

  • Reactive Training
    • Focuses on the nervous system, and can incorporate balance, agility, speed, plyometric training.
  • Resistance Training
    • Where the real work is done, this focuses on power and strength training.
  • Energy System Training
    • Also known as conditioning or metabolic training, this can focus on different aspects specific to your goals.
A man doing a barbell front squat

Cool Down Phase (5-10 minutes)

  • Restorative Stretching
    • Now that your body’s deep tissues (muscles) are warm this is the best time to stretch all your problem muscle and joint groups used in the session
  • Breathing Work
    • Brings the body back into a state of calmness, changing from the sympathetic nervous system (fight or flight) to the parasympathetic nervous system (rest and digest)
A women stretching her hip flexors

What some of our clients have to say.



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  • Saturday: By appointment only
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