Unified Fitness

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.

Most people don’t start when pain first shows up.They wait.They adapt.They tell themselves it’s “not that bad.”That’s ex...
01/15/2026

Most people don’t start when pain first shows up.

They wait.
They adapt.
They tell themselves it’s “not that bad.”

That’s exactly what Monica did.

She walked away the first time she came in.
Six months later, the pain was worse, and that’s when she chose to act.

Today, she trains harder, moves better, and trusts her body again.

The lesson isn’t “push through pain.”
It’s don’t wait until pain forces your hand.

If you’re hesitating right now, you’re not weak, you’re human.
But waiting has a cost.

Comment “START” and let’s talk about where you’re

You’re probably here for one of two reasons.Either your back has been bothering you for a while…or you’re trying to stay...
01/14/2026

You’re probably here for one of two reasons.

Either your back has been bothering you for a while…
or you’re trying to stay strong as you get older and don’t want pain to be part of your future.

I’ve been coaching for over 25 years.
I’ve competed. I’ve pushed my body hard. I’ve been injured.
And I’ve had to rebuild myself more than once.

I help high-achieving people over 40 who feel stuck:
• Chronic low back pain
• Fear of bending, lifting, or twisting
• Frustration from rehab that never “sticks”
• Programs that ignore real life, real stress, and real bodies

I don’t believe in quick fixes or grinding through pain.

I tell you exactly what exercises to do,
what movements to avoid,
how to train around pain without becoming fragile,
and how to rebuild strength so your body actually feels safe again.

This isn’t about six-packs.
It’s about waking up without pain.
Playing with your kids.
Training without fear.
And trusting your body again.

If that sounds like you — you’re in the right place.

👇 Comment “START” or send me a DM if you want to talk.

This post will stay pinned so you always know where to begin.

If you’re somewhere on this journey right now, you’re not alone…In the next post I’ll show you how to apply this underst...
01/09/2026

If you’re somewhere on this journey right now, you’re not alone…

In the next post I’ll show you how to apply this understanding in real life practically, safely, and sustainably.

Drop a follow for more😁

01/09/2026

You don’t need hours in the gym to start improving back pain — you need the right movements.

One of the biggest mistakes I see is people thinking more time equals better results. For back pain, that’s rarely true. What matters is choosing exercises that build stability where your body actually needs it.

In this video, I’m showing two exercises I often recommend. The first is a pullover in a three-month supine position. It looks complicated, but it’s incredibly effective for training the core, shoulder stabilizers, and pelvic control — all key pieces for a healthy spine. The second is a side plank variation that focuses on strength and stability in the frontal plane, which is often missing in traditional workouts.

A few controlled sets, 10–20 reps, a few times per week is enough to make real progress. You don’t need more on your plate. You need better structure, better intent, and better guidance.

That’s exactly how I approach back pain and strength training at Unified Fitness — efficient, purposeful, and built for real life.

01/08/2026

Back pain is different, and if you’ve dealt with it, you already know that.

With a sore leg or a tight shoulder, you can usually shift positions and get some relief. But back pain doesn’t work that way. Your spine is involved in almost everything you do: sitting, standing, walking, sleeping, working.

There’s no real “off switch,” and that constant discomfort slowly wears you down, physically and mentally.

Over the next few days, I’m going to walk you through how back pain actually works, why common advice often misses the mark, and what you can do to take back control. This isn’t just about getting rid of pain. It’s about understanding your body, learning how to move with confidence again, and having the tools to manage flare-ups when life inevitably happens.

If you’ve been living around your pain instead of through your life, this series is for you. Stay tuned — we’re just getting started.

01/07/2026

The new year always brings pressure to have everything figured out. New goals, new milestones, new versions of ourselves. But real growth doesn’t come from pretending there’s no fear or uncertainty, it comes from learning how to move forward with it.

As a personal trainer, I see this all the time with fitness and back pain. People wait until they feel confident, motivated, or “ready” before they start taking care of their health. But that moment rarely comes. What actually works is showing up anyway, even when things feel uncomfortable or uncertain.

This year, my focus is simple: stop running from fear and use it as a guide. In training, in business, and in life, fear often points exactly to where growth is waiting.

If you’ve been putting off strength training, addressing chronic back pain, or getting your health back on track because you don’t feel ready, you’re not alone.

Readiness is built through action, not before it.

Here’s to moving forward anyway.

01/07/2026

It’s good to be back.
The holidays always reset me.

For me, this time of year is about family, food, and perspective. It’s easy to talk about patience, balance, and health in theory—but spending real time with the people you love is where those things are actually tested.

Moments like this are also a reminder of why I do what I do as a personal trainer in Ottawa. Staying strong, moving well, and managing back pain isn’t about chasing perfection in the gym. It’s about having the energy, patience, and physical freedom to show up fully for real life; family dinners, long conversations, playing with your kids, or just feeling good in your body again.

If the holidays reminded you that your health matters more than ever, you’re not alone. Taking care of your body is one of the best ways to take care of the people around you.

Here’s to more movement, less pain, and a strong, healthy year ahead.

12/23/2025

Pain is your body’s way of asking for attention.
It’s information — not a verdict.

When you learn how to listen to it, adjust, and move intelligently, real change becomes possible.

You’re not broken.
You just need the right approach.

Save this if you needed to hear it today.
DM me if you want help figuring out what your body is actually telling you.

12/18/2025

Unpopular opinion:
Stretching your back every day isn’t fixing your pain.

Stretching can feel good.
But if your back pain keeps coming back, stretching alone isn’t the solution.

Back pain usually isn’t about being “tight.”
It’s about lack of strength, poor control, and how your whole body moves together.

If you only stretch but never build strength or stability, the pain often returns.

Relief comes from smart movement, not just flexibility.

Save this if you’ve been stretching daily with no real results.
DM me if you want a plan that actually helps your back feel better, long term.

12/17/2025

If you have back pain, the goal isn’t to stop training.
It’s to stop irritating your spine.

Some exercises can quietly make back pain worse without you realizing it.

Heavy spinal compression, like barbell back squats or high-impact jumping, can flare things up.
Movements that round your spine under load, like sit-ups or fast twisting, can irritate an already sensitive back.

That doesn’t mean training is bad.
It means how you train matters.

Think spine hygiene:
• Slow, controlled strength
• Neutral spine positions
• Movements where you feel stable, not bracing for impact

Instead, try:
• Wider-stance squats
• Supported split squats
• Core work that keeps your spine neutral

Smart training beats hard training every single time.

Save this so you remember what to avoid.
And DM me if you want a pain-free training plan that actually fits your body.

12/10/2025

Does your back get sore every time you drive?
Most people think it’s the seat… but it’s usually the position.

When you sit slouched in the car (hips tucked under, spine rounded) your back is basically fighting the whole drive.

And even if you think you’re sitting “fine,” a few small adjustments can make a huge difference.

Here’s the setup I teach all my clients:

1️⃣ Sit all the way back
Adjust the seat so your hips and ribs line up.
Not falling backward… not collapsing forward… just neutral and supported.

2️⃣ Empty your pockets
A wallet or phone under one hip twists your spine without you noticing.

3️⃣ Use gentle lumbar support
If the seat feels too hard or too flat, add a small cushion behind your lower back.
Just enough to feel natural : not forced.

When your spine is supported, your body stops fighting the seat… and driving instantly feels better.

Save this video for your next road trip,
and DM me if car rides are one of your biggest back-pain triggers.

posturetips ottawafitness personaltrainerottawa unifiedfitness

12/05/2025

Proper Dumbbell Pickup for Chest Press

Most people don’t hurt their back during the chest press…
They hurt it before the exercise even starts.

If you’re sitting down and reaching forward to grab heavy dumbbells, your spine is rounded, unsupported, and taking all the load.
That position puts way more stress on your lower back than a proper deadlift ever would.

Here’s the safer, stronger setup I teach all my clients:

1️⃣ Stand up first
Don’t grab dumbbells from a seated, rounded position.

2️⃣ Hinge like a deadlift
Chest up, hips back, spine neutral.

3️⃣ Bring the dumbbells in close
The closer they are to your body, the lighter they feel.

4️⃣ Sit down with the weight, not toward it
Use your legs and keep the dumbbells tight to your body.

This simple change protects your lower back, gives you more control, and makes your press much stronger.

Every lift starts with the setup.
Do it right, and your entire workout improves.

Save this video before your next upper-body day,
and DM me if you want help lifting pain-free and building real strength.

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

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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.