FitFx Training

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💊Exercise Prescriptions For Posture, Pain & Performance🏋🏽‍♂️
✨Evidenced Based✨
R.Kinesiologist & Personal Trainer
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05/11/2026

If you have back pain, it could be coming from your shoulders.

If you have limited shoulder mobility, chances are that you are compensating through your lower back so that you can still reach for things.

But unknowingly compressing your spine like this often can lead to tension and lack of hip, back and shoulder mobility long term.

Use this quick assessment and exercise to train your body to have better posture, improved shoulder mobility and less back pain.

05/07/2026

Additional Tips for Bentover Rows:

🔹️Like all muscles, tempo rocks. Eg. Pull for 2 seconds, pause at the tip for 2 sec, lower for 4 seconds.

🔹️ Stretch = more muscle. Allow the dumbbell to fully stretch your lat by letting the dumbbell travel slightly forward at the bottom (think "starting a lawn mower)

🔹️push firmly with the opposite hand. This will keep you square and engage the core just enough so you can do what you need to do on the working side

🔹️breathe! Yes, it needs to be said lol

Lemme know if you have any upper body questions!

05/07/2026

Was looking for lunch. Found a crime scene instead.

05/07/2026

Hot take: Your hamstrings are more important than your quads.

I've always heard the saying that you should be training your quads and hamstrings on a 2:1 ratio, and I'm not entirely sure I agree with that (if someone has the science, let me know).

When we see so much low back pain, knee issues, lack of power or strength in performance, the hamstrings are the key in every single one.

For example, many of us experience anterior pelvic tilt. It's not a diagnosis, simply a presentation.

The hamstring attaches at the posterior pelvis and influences your ability to manage anterior pelvic tilt.

This directly has a hand in lower back pain, lordosis, better core strength, hip extension, and more.

When it comes to the knees, the hamstrings promote rotation, flexion and work with your hips to promote stability during stairs, squats and more.

I'm not saying the quads are useless; I just mean the hamstrings deserve more attention than they get.

My favourite hamstring exercises are Eccentric Hamstring Curls and all of my clients have done them at least 100x.

Questions about hamstrings or low back pain? Leave them in the comments!

05/06/2026

Fatphobia is so weird.

Just letting the idea or the existence of fat people (or anyone that weighs over 115lbs according to her definition) consume her every thought is weird, right?

We need to stop policing people's weight.

Im not talking about those who desire weight loss for health or aesthetics. If you are seeking weight loss, then thats your perogative and yours alone. Cool.

Im talking about the people who exist in the world and simply wish to exist without unsolicited scrutiny, especially when it bears no weight on anyone else's life.

Yeah. Fatphobia is weird.

05/06/2026

Still just walking on the treadmill as your warm up?

Hit this World's Greatest Stretch + Jump Squat at the top at a decent tempo for 10 reps, and itll feel like you walked for an hour.

05/05/2026

Follow for more professional life hacks 😅

I've been working mostly from home since the pandemic. My mental health has taken a toll at times.

Small things like this can make drastic improvements for our energy and our mood.

Other things I do to help with mental focus:

- Either a short or a long walk to break up the day. I'll fit it in between online clients or it'll be the start to my wind down routine

- I use a Pomodoro timer (pomofocus.io). Especially when I have a lot to do, the timer allows me to remain focused for those 25 min (with my phone on Focus mode), and I 'reward' myself with the break that I know is coming

- My workouts are a part of the day. I think of it like a privilege, not a chore. "I don't have to workout, I GET to workout"

- Lunches are planned and without my phone. My brain never gets to switch off if Im scrolling while I eat, and its easier to resume work if I've had a proper break

What healthy work from home habits have been working for you?

05/04/2026

Exercises I stopped doing as a veteran personal trainer..

These are my personal and professional opinion.

I used to think that me not doing back squats anymore meant I wasnt truly "part of the club" when thats not the case at all.

Simply sharing because there is a stigma that we HAVE to do certain exercises as a marker of strength, when there are many other ways to achieve that strength.

Especially if you have an injury history like I do, choosing other variations don't make the exercise less effective. Nor does it make you less of a baddie.

05/01/2026

You cant build upper body strength if your rotator cuff gets no love, like ever.

Having a strong rotator cuff can do more than just improve your upper body strength:

- Maintains or improves shoulder health
- More stability and control for overhead movements
- Solid pushups
- Less likelihood of neck pain or compensations through your traps

Add this move as a warm up to your upper body day and see the difference

04/30/2026

If youve been stretching your hip flexors and they are still tight, it is time to try something else.

Hip flexors can both be tight and weak.

We need to keep them strong as they are responsible for so much:
- Contributes to a strong core
- Walking, running eg lifting your leg
- Stair climbing
- Getting in and out of the car
- Supports your knees

Try these movements out to see a difference


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Toronto, ON

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Monday 7am - 6pm
Tuesday 7am - 6pm
Wednesday 7am - 6pm
Thursday 7am - 6pm
Friday 7am - 6pm

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+4792245907

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