What are the opening hours?

Monday 6am - 8pm Tuesday 6am - 8pm Wednesday 6am - 8pm Thursday 6am - 8pm Friday 6am - 8pm

Unified Fitness

Home
Canada
Ottawa, ON
Unified Fitness

Ottawa's Premier Personal Training Studio. In pain? Out of Shape? We can help! Discover your Strength!

I help ambitious professionals eliminate chronic low back pain and rebuild lasting strength, without wasted hours in the gym, endless rehab, or cookie-cutter programs.

11/19/2025

If you sit for work, your back and hips are paying the price, even if you don’t feel it yet.

Long hours in a chair slowly tighten your hips, weaken your core, and stiffen the muscles that protect your spine. That’s why by the afternoon, everything feels “locked up.”

The good news?
You don’t need a full workout to undo it. Just a few intentional movements.

Do each one for 30–45 seconds.
Twice a work day is ideal: once is already a win.

These small movements make a big difference when you do them consistently.

11/17/2025

Rest Isn’t the Solution for Back Pain…

Do you ever just go “lay down” when your back hurts? Well, that might be keeping you stuck in pain.

Rest is important, but it’s not the solution. When you stop moving, the muscles stabilizing your spine get weaker, and your body loses confidence in movement.

Yes, rest when needed, but also move with intention.

Next time your back flares up, try a 10-minute walk or a bird dog on a stability ball, and there’s a demo on our page!

Movement heals. The right movement builds strength, confidence, and resilience.

Save this reminder: rest helps recovery, but movement creates freedom.

11/14/2025

ASG — All Star Game ⭐️
MVP — Most Valuable Player 🏆
BDE — Best Dad Ever??? 😎💪
Proud doesn’t even begin to cover it.
Undefeated season… capped off with this moment right here.

Vuk played in the Regional All-Star Game — where the top players come together for one last game.
Not only did his team win…
He was named MVP of the game.

Couldn’t be prouder of you, son. ❤️

11/13/2025

A lot of clients ask me about cravings, especially late-night ones.
And here’s what I always tell them:

Carbs aren’t the problem.
Poor timing is.

Your brain and muscles run on glucose. When you cut carbs too low, your stress hormones go up, your energy drops, and cravings hit even harder. That’s why keto feels great for a week… then falls apart.

Here’s what actually works:
👉 Have most of your carbs after training (your body uses them efficiently).
👉 Or put them in the evening to help your nervous system settle and sleep better.
👉 Pair carbs with protein + fiber to keep blood sugar steady and avoid the crash.

You don’t need keto to stop cravings.
You just need to use your carbs smarter.

11/10/2025

3 Signs Your Rehab Exercises Aren’t Enough 👇

You’re doing all the right things: the stretches, the clinic visits, the “core” work…
but somehow, your back still locks up when you sit too long or move the wrong way.

That’s because rehab isn’t just about isolating a muscle, it’s about integrating your whole body again.
If your exercises don’t help you move better in real life, they’re not fixing the real problem.

Your goal isn’t to just feel better in the clinic.
It’s to move freely at work, at home, and in life.

11/03/2025

This morning feels different.

Last night, my son Vuk and his team, the Norsemen, became champions. 🏆
They went undefeated all season — something that hasn’t been done in 19 years, since 2006.
Only two touchdowns were scored on them the entire season. That’s discipline. That’s teamwork.

As a fitness coach — and as a dad — watching their dedication reminded me what true coaching really means.
It’s not just about performance. It’s about building focus, consistency, and resilience.

Huge congratulations to Vuk, the entire team, and their incredible coaches.
You made history — and showed what happens when effort meets belief. 💪

10/29/2025

Most people don’t know this… but my entire approach to training started because of one painful moment.

A trip that was supposed to be relaxing turned into one of the worst experiences of my life

I couldn’t even stand up straight.

That’s when I realized something no one was talking about:
👉 Back pain isn’t a “back problem.” It’s a whole-body problem.

What I discovered after that moment changed everything, not just for me, but for the people I now help every day.

If you’ve been living with back pain, wondering if you’ll ever feel normal again… there is a way back.

💬 Comment “COMEBACK” below, and I’ll personally message you to see how we can get you moving pain-free again.

10/16/2025

🎯 How to Not Feel Guilty After Thanksgiving (Or Any Celebration)

We’ve all been there: after a big meal or celebration, guilt sets in, and you start overthinking what you ate. But here’s why you shouldn’t feel guilty, and what you can do to reset.👇

Slide 1:
It’s normal to feel off-track after celebrations.
You had fun, enjoyed the food, and now you’re second-guessing yourself. That’s okay. Let’s break it down.

Slide 2:
Here’s what’s going on:
It’s not about lack of willpower, your body’s craving sugar.
After a day of carbs and sugar, your blood sugar spikes and crashes. Naturally, your body will ask for more.

Slide 3:
Why the cravings last for the next 2-3 days:
This is totally normal. Your body’s been overloaded with sugar, so it’s asking for more. But this doesn’t mean you’ve failed, it’s just how the body works.

Slide 4:
How to reset?
➡️ For the next 3 days, eat more protein & healthy fats, and cut sugar completely.
This keeps your hunger in check, reduces cravings, and helps you get back to feeling your best.

Slide 5:
No guilt. Just reset.
You don’t need to punish yourself after indulging.
Simply rebalance for a few days. Three days of good nutrition, hydration, and movement, and you’ll be right back on track.

Slide 6:
Enjoy, reset, and move on.
It’s not about being perfect, it’s about consistency.
Give your body what it needs, and keep going. You’ve got this. 💪

10/13/2025

Happy Thanksgiving!

Enjoy the Feast! No Guilt Needed

Let’s be honest, during the holidays, we all love to indulge. And you know what? That’s completely okay.

You’re supposed to enjoy the food, the laughter, the time with family.
One meal doesn’t ruin your progress, just like one workout doesn’t make it.

Health isn’t about perfection. It’s about what you do most of the time.
So today, eat, laugh, celebrate.
And tomorrow? You get back to your normal routine, no guilt, no punishment, just balance.

Because fitness should make your life better, not smaller. ❤️

10/09/2025

The Bare Ass Minimum (BAM) Model — How to Stay Active Through Back Pain

If you’ve ever struggled with back pain, you know how easy it is to stop moving.

The fear of making it worse keeps you stuck, and the longer you wait, the harder it gets to start again.

That’s why I teach my clients the BAM model, short for Bare Ass Minimum.
It’s not about doing more, it’s about doing something.

On tough days, when your back feels tight or you’re not motivated, do the smallest possible thing that gets you moving again:

➡️ Sit on a stability ball for 10 minutes.
➡️ Do one gentle stretch.
➡️ Take a short walk.
➡️ Focus on breathing and posture.

That’s your Bare Ass Minimum: your “no excuses” level of movement.
Because motion is medicine, and consistency is what heals.

Most people wait to feel ready before they move.
But if you deal with pain, you can’t afford to wait, you have to start small and build up.

The BAM model helps you stay consistent, reduce pain, and rebuild trust with your body.
It’s not about perfection, it’s about momentum.

👊 Start with your Bare Ass Minimum today.
Comment “BAM” below if you’re ready to move without pain holding you back.

10/03/2025

2 Stability Ball Exercises to Relieve Back Pain

1️⃣ Sitting on the Stability Ball at Work
Sitting for long hours can wreak havoc on your back. Try swapping your office chair for a stability ball! It encourages better posture and engages your core. Aim for 20–30 minutes at a time to give your back some relief throughout the day.

2️⃣ Bird Dog on the Stability Ball
This exercise targets your core and lower back, improving stability and strengthening the muscles that support your spine. Keep your movements controlled and engage your core throughout.

11/14/2024

Embracing self-love this week by reconnecting with my true essence through a childhood photo. I love this guy!

Address

394 Booth Street
Ottawa, ON
K1R7K6

Opening Hours

Monday	6am - 8pm
Tuesday	6am - 8pm
Wednesday	6am - 8pm
Thursday	6am - 8pm
Friday	6am - 8pm

Telephone

+16136808841

Website

https://www.unifiedfitness.ca/?y_source=1_NjA0MzgyNjAtNTU5LWxvY2F0aW9uLndlYnNpdGU%3D

Alerts

Be the first to know and let us send you an email when Unified Fitness posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Unified Fitness:

Shortcuts

Address
Telephone
Opening Hours
Alerts
Contact The Practice
Claim ownership or report listing

Featured

Ottawa River Integrative Mental Health
14 Chamberlain Avenue

Want your practice to be the top-listed Clinic in Ottawa?

Our Story

Welcome to Unified Fitness - Ottawa's leading personal training studio. It's a comfortable, private and well-equipped studio where we provide kettlebell training, nutrition counseling, bodybuilding and fitness contest preparation, postural assessments and correction, and core and flexibility programs. We work with men and women of all age groups and fitness levels. As your personal trainers, we will motivate and encourage you while adapting fitness routines to meet your individual needs, constantly striving to make your workout enjoyable.