Cat Grant

02/03/2021

✨EXCITING NEWS✨
My new set of ’s have arrived!
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I’ve been looking for some more supportive pillows for a while and finally pulled the trigger. This set comes with a smaller and larger pillow that both have hollow centres so when you lay down on them the fabric creates a little hammock! I was also happy to discover they come with a zippered pillowcase for easy washing between clients.
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I’m so excited to have these in the clinic! They are great for supporting growing bellies through pregnancy (note the two sizes to increase support later in your term🤰) but don’t be fooled they can be put to use in so many ways:
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Decreased hip ROM ➡️ it can be uncomfortable to lay on your stomach during massage if your hips don’t love extension and having support under your abdomen can be a game changer
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Low back pain ➡️ similar to the hips, if your spine isn’t loving extension a pillow can give some support and offload the area while I work on it
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Breast tenderness ➡️ sometimes massage tables aren’t very forgiving for bigger chests, but having a prop under the abdomen gives them some more room
⠀⠀⠀⠀⠀⠀⠀⠀⠀.. and I’m sure there are so many more ways we can use them, so if you think these pillows could help you, head to the link in my bio to book in with me ⬆️

24/12/2020

From our Cove Sport Family to yours! Happy Holidays 💙💛

15/07/2020

1 YEAR WORKIVERSARY 🎉
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Its certainly been an interesting year but I’m so happy to be working and learning from some of the best!
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Shoutout to


rmtphysiorussellpt

for welcoming me to the darkside 😎🏭

17/06/2020

Ready to jump into week 2! Week 1 boosted our as much as it did our clients! Looking forward to seeing more of you and helping you listen and learn all your body has to tell you as you emerge into this new, scary, exciting world 🌎 Link to book in bio. Please reach out if your need is more urgent than the wait on our schedule!

05/06/2020

Great opportunity for our paddling community to learn fantastic nutrition tips and tricks to up their performance in paddling and in life! Join Cove Sport's Melissa Allen live with The ADCKC this evening!

Interested in being able to race this ☝️hard?

Then make sure to participate this Thursday evening at 7pm as Melissa Allen from the Canadian Sport Centre Atlantic will be hosting a Nutrition session for both athletes and parents.

This session covers pre/post practice snacks, meals, and school lunches. You’ll also learn how to avoid sleepiness, sore muscles, and cravings.

Please pass along the link in our Instagram biography to any of your club teammates, training groups, and interested community members.
This session will be a game-changer for athletes who want peak performance during every practice 🥘 🥗

02/06/2020

🖤

28/05/2020

Isn’t this a Purdy view 😍🏋🏻‍♀️
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After a long day of sitting and planning for the future this workout offered a literal breath of fresh air and was just what I needed to recharge.
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Anyone else taking their workouts outside?

24/04/2020

This week we are looking at a more quad focused stretch for !
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1️⃣ The Set-Up:
Start in a half kneeling position with a pillow under your back knee and your shoulders, hips, and knee stacked in a straight line.
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Elevate the back foot while keeping that stacked alignment (I used the wall but you could prop it up on a foam roller, a few pillows, or loop a towel around your ankle and hold onto that - anything with a bit of height that allows you to have a bend in your knee and a comfortable quad stretch)
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COMFORT IS 🔑 - if the stretch is too intense (burning, painful, feels like you can’t relax the quad muscles) re-adjust by moving your knee further away from the wall or using a lower prop.
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2️⃣ Posterior Pelvic Tilt
Engage the glutes and core create a slight posterior pelvic tilt (➡️see my recent “Hip Flexor Stretch + Glute/Core Activation” post for more info on this)
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Hold this position and breathe deeply for 10 slow breaths, allowing your body to relax into the stretch.
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3️⃣ Deepen Stretch
If after 10 breaths the stretch sensation has dissipated you can bring your back knee closer to the wall (or use a higher prop) until you feel a comfortable stretch again. This shift may be small and that’s OK!
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✨Bonus - PNF
Option to add Proprioceptive Neuromuscular Facilitation - aka a muscle contraction.
During an INHALE use 10-20% effort to push the foot into the wall/prop, as if you were trying to straighten it. You should feel the front of your thigh activating.
On your EXHALE relax the thigh and squeeze your glutes and core to deepen the original stretch.
Repeat until you can no longer go deeper or the stretch becomes intense (you ALWAYS want to feel like you can relax and that the front of your hip isn’t “fighting” further stretching)
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⚠️This is a great drill but this post is not meant to replace seeking treatment for pain/injuries. If you have any questions about hip/knee pain let’s chat! Or during this time of social distancing you can reach out to my amazing colleagues at and for telehealth options.