Strength-N-U Fitness & Therapy

11/09/2025

‼️If sciatica keeps coming back no matter how much you stretch your leg, this is for you!

🔑Sciatica pain often happens when the sciatic nerve gets irritated in the lower back due to things like a disc bulge.

🔅That’s why stretching the leg gives only temporary relief, it doesn’t always address the source of the nerve compression.

Here are 3 gentle stretches that may help relieve nerve pressure and reduce sciatica pain:

1️⃣ Wall Lean Stretch (Side Glide)

• Stand with the painful side away from the wall
• Feet hip-width apart
• Gently shift your hips toward the wall
• Hold 20–30 seconds
• Repeat 3–5 times

2️⃣ Lying Sciatic Nerve Floss

• Lie on your back
• Lift the painful leg with a slight bend in the knee
• As you straighten your leg, tilt your head back
• As you bend the leg, point your toe down and tuck your chin toward your chest
• Slow and controlled for 10–15 reps

3️⃣ Figure-4 Piriformis Stretch

• Cross your painful leg over the other like a “4”
• Use your hand to gently press the top knee away
• Keep your back straight and lean forward slightly if seated
• Hold 20–30 seconds
• Repeat up to 5 times

These movements can help relieve pressure on the sciatic nerve, but if your pain keeps coming back, it may need more than stretching.

📩 DM “SCIATICA” if you want us to help find the root cause and build a plan to get you pain-free again.

11/01/2025

🏅You don’t need to “live with back pain”, you just need someone to fix the real issue.

Ernest came in with lower back pain that got worse after a car accident. Back pain like this is not always just a muscle issue. It can involve tight fascia, irritated nerves, and joints that stop moving the way they should.

To help him recover properly, Dr. Tom focused on releasing tension, restoring movement, and calming the nerves.

Step-by-step treatment breakdown:

1️⃣ Assessment and movement testing
Checked spine, hips, and muscle function to make sure it was safe to treat and to see what needed attention.

2️⃣ Cupping therapy
✔ Releases deep muscle tension
✔ Improves blood flow
✔ Helps muscles stop guarding and holding stress

3️⃣ Acupuncture with heat
✔ Calms irritated nerves
✔ Reduces inflammation
✔ Encourages healing and relaxation

4️⃣ Manual soft tissue therapy
✔ Breaks up tight fascia and adhesions
✔ Increases flexibility in the lower back and hips
✔ Helps muscles move freely again

5️⃣ Lumbar spine adjustment
✔ Restores joint movement
✔ Relieves pressure on the spine and nerves
✔ Helps the body move with less pain and restriction

📩 Want help with your back pain?
Send us a DM with the words BACK PAIN and we’ll help you book a free consultation.

10/21/2025

📢 The Strength-N-U Combine is back at our Mississauga location on Saturday, November 15, and we’re fired up for it!

(Scarborough Combine details coming soon 🫡)

If you were there last time, you already know how crazy the energy was. If it’s your first one, get ready because this day will hit different. It’s you vs you, surrounded by the whole SNU community pushing, cheering, and giving everything they’ve got.

We’ve got 6 challenges lined up to test your strength and endurance:

🏋️‍♂️ Squat, Bench Press, Deadlift
🚀 Sled Push, Row, Dead Hang

EVENT DETAILS:

📅 Saturday, Nov 15 | 11:30 AM – 3:30 PM
📍 Strength-N-U Mississauga
💰 $40 Registration | 60 Spots Only

Sign up at the front desk or hit the link in bio to grab your spot.

🔥 Let’s make this one even bigger than last time!!!

09/04/2025

🔥 It’s Official 🔥

Our FIRST EVER Strength-N-U Softball Showdown is locked in for this Saturday! ⚾

It’s SNU Scarborough (Swole-Mates) vs SNU Mississauga (Big Bat Energy) in a best-of-3 tournament for bragging rights, pride, and the championship trophy 🏆

📅 Date: Saturday, Sept 6th
⏰ Time: 11:00 AM – 3:30 PM
📍 Location: Grandravine Park, 23 Grandravine Dr, North York ON

🎶 Music.
🍎 Refreshments.
💥 SNU Community vibes.

🎟Free to watch, so bring your family and friends and come cheer on your squad!

Scarborough. Mississauga. One showdown. Who’s taking it this year??👀

07/29/2025

🚨 Want to get faster, stronger, and move better in just 8 weeks? 🚨

Join Tiana & Letty’s Performance Camp. This high-energy, sport-specific training camp is designed to elevate your game; physically and mentally. Whether you’re new to sport or looking to sharpen your athletic abilities, this camp is built to help you move better, get stronger, and stay injury-free.

👟 What’s Included:

✅ 8 workouts built for performance
✅ 2 Combine Testing Days (to track your progress!)
✅ Training that helps with:
-Agility
-Reaction Time
-Balance & Coordination
-Jumping Power (Plyometrics)
-Strength
-Injury Prevention
-And More!

📅 Start Date: Friday, August 8th

🕓 Time: 4:30 PM — every Friday

📍 Duration: 8 Weeks + 2 testing days (TBD)

💵 Camp Fee: $320

🎟️ Max Participants: 10

💚 All experience levels welcome! (beginners to advanced)

💪🏽What to Bring:
-Athletic wear & proper footwear
-Water bottle
-Positive attitude and a strong mindset!

If you want to improve movement quality, explosiveness, and overall performance through structured, intentional training, this camp is for you. We’ll also focus on fundamental athletic skills to help beginners build a solid and safe foundation.

Please confirm your spot by August 4th to secure your spot. Space is limited!

📲 DM us “PERFORMANCE” or tap the link in bio to register for the camp!

Let’s get faster, stronger, and build real skills together!

— Coach Tiana & Coach Letty 💪🔥

02/19/2025

🔥 𝐌𝐎𝐒𝐓 𝐏𝐄𝐎𝐏𝐋𝐄 𝐍𝐄𝐕𝐄𝐑 𝐅𝐈𝐍𝐃 𝐎𝐔𝐓 𝗪𝐇𝐀𝐓 𝐓𝐇𝐄𝐘’𝐑𝐄 𝐓𝐑𝐔𝐋𝐘 𝐂𝐀𝐏𝐀𝐁𝐋𝐄 𝐎𝐅… 𝐁𝐔𝐓 𝐘𝐎𝐔 𝐃𝐈𝐃!🔥⁣
⁣
The first-ever Strength-N-U Combine was everything we hoped for—big lifts, bigger effort, and an energy that was iut of this world!!

Whether you walked in confident or unsure, every single person walked out stronger. 💪⁣
⁣
𝗪𝐡𝐚𝐭. 𝐀. 𝐃𝐚𝐲.⁣
⁣
Some of you smashed PRs you’ve been chasing for months. Some of you walked away with new goals and a game plan. And let’s be real—some of you are still questioning your life choices after that sled push? Brutal. 😅⁣
⁣
𝗪𝐡𝐚𝐭 𝗪𝐞 𝐒𝐚𝐰 👀⁣
⁣
We saw people refusing to quit.⁣
⁣
We saw shaky reps that somehow locked out.⁣
We saw legs that should’ve given up—but didn’t.⁣
We saw that moment when you thought, “There’s no way I got this”—but then you did.⁣
⁣
Some lifts flew up like they were nothing. Some took everything you had. Some straight-up didn’t happen——but that’s just fuel for next time! 🫡
⁣
𝐉𝐮𝐬𝐭 𝐭𝐡𝐞 𝐁𝐞𝐠𝐢𝐧𝐧𝐢𝐧𝐠.⁣
⁣
Our first-ever Combine was a massive success, but we’re just getting started. Next time, we go even harder!💥🔥 ⁣
⁣
⁣

02/19/2025

01/17/2025

Think you’ve got what it takes to crush the ultimate fitness challenge?

💪 The Strength-N-U Combine is here—6 events, 1 goal: test your strength, push your limits, and prove what you’re made of. Are you ready?

Want to push your limits, test your progress, and be surrounded by an incredible fitness community cheering you on? That’s exactly what the Strength-N-U Combine is all about.

This isn’t just another day at the gym—it’s YOUR chance to see how far you’ve come and challenge yourself in a fun, supportive environment. Whether you’re new to lifting or a seasoned athlete, we’ve got six events that will test your strength, endurance, and determination.

Here’s the breakdown:

💪 Strength Tests:

Squat, Bench Press, Deadlift: Three attempts per lift to find your best. Your score is based on how much you can lift compared to your body weight.

🏃‍♂️ Endurance Tests:

Sled Push: Push a loaded sled 160 feet as fast as you can (weights are scaled for men and women).

Rowing Sprint: Complete 200 meters on the rower as quickly as possible.

Dead Hang: Hold yourself on a pull-up bar for as long as you can without swinging or kipping.

🎉 What to expect:

Cash prizes for top performers 💵

An exclusive Strength-N-U Combine T-shirt 👕

A high-energy day filled with support, encouragement, and community vibes 🙌

📅 When: February 7th, 2024, at 4:00 PM
📍 Where: Strength-N-U Mississauga
💲 Cost: $40
👥 Max Capacity: 60 participants

We’re thrilled to open this event to both our Mississauga and Scarborough communities! If you’re from Scarborough, join us for this Combine to get a sneak peek before we bring the event to our location in the very near future.

This is our first-ever Combine, and we’re using it to test out and perfect the concept for all future events.

📲 Ready to join? Click the link in our bio or visit strength.com/combine to register online, or sign up in person at reception. Spots are limited, so don’t wait!

Tag your gym buddy, and let’s make this an event to remember. 💪

12/31/2024