Strength-N-U Fitness & Therapy

Strength-N-U Fitness & Therapy Fitness and Therapy Services
We Help You Get Fit & Relieve Pain.

Since 2011, our main focus at Strength-N-U has always been to provide a functional, hands-on approach to help your body move the way it's supposed to. By combining over 20 years of fitness and therapy expertise, we help you achieve your goals in the safest and most effective way possible.

Hey, SNU Crew! Our 28-Day Summer Shred Challenge weigh-ins are now officially open!After you register for the challenge,...

Hey, SNU Crew! Our 28-Day Summer Shred Challenge weigh-ins are now officially open!

After you register for the challenge, follow these simple steps to book your weigh-in appointment:

Step 1️⃣: Log in to the Strength-N-U Booking App

Step 2️⃣: Click on the “Book” button

Step 3️⃣: Click on “Appointments”

Step 4️⃣: Click on “WEIGHT LOSS CHALLENGE”

Step 5️⃣: Click on the “28-Day Summer Shred” section

Step 6️⃣: Choose any available appointment between May 1st and May 3rd ONLY

Please see our staff or send us a DM if you have any questions or need further assistance.

We know the journey won't be easy, but it will be worth it. We're here to support you every step of the way. Plus, with a community of like-minded individuals by your side, we know you got this! 🤜🤛

Book now, and let's crush it together! 👊

-The Strength-N-U Team

Get ready for our 𝟐𝟖-𝐝𝐚𝐲 𝐒𝐮𝐦𝐦𝐞𝐫 𝐒𝐡𝐫𝐞𝐝 𝗪𝐞𝐢𝐠𝐡𝐭 𝐋𝐨𝐬𝐬 𝐁𝐞𝐭 𝐂𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞!⁣This is your chance to transform your body and win big ...

Get ready for our 𝟐𝟖-𝐝𝐚𝐲 𝐒𝐮𝐦𝐦𝐞𝐫 𝐒𝐡𝐫𝐞𝐝 𝗪𝐞𝐢𝐠𝐡𝐭 𝐋𝐨𝐬𝐬 𝐁𝐞𝐭 𝐂𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞!⁣

This is your chance to transform your body and win big at the same time! On 𝗪𝐞𝐝𝐧𝐞𝐬𝐝𝐚𝐲, 𝐌𝐚𝐲 𝟑𝐫𝐝, we're launching a diet bet challenge where participants 𝐩𝐥𝐞𝐝𝐠𝐞 $𝟓𝟎 𝐚𝐧𝐝 𝐬𝐭𝐫𝐢𝐯𝐞 𝐭𝐨 𝐥𝐨𝐬𝐞 𝟒% 𝐨𝐟 𝐭𝐡𝐞𝐢𝐫 𝐛𝐨𝐝𝐲 𝐰𝐞𝐢𝐠𝐡𝐭. ⁣

𝐓𝐨 𝐣𝐨𝐢𝐧 𝐭𝐡𝐞 𝐜𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞:

Click here👉


Register in person at reception.⁣

𝐀𝐭 𝐭𝐡𝐞 𝐞𝐧𝐝 𝐨𝐟 𝐭𝐡𝐞 𝐜𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞, those who achieve their goal will split the pot amongst each other, with the top 3 members taking home additional bonus grand prizes. ⁣

𝘈𝘭𝘭 𝘮𝘦𝘮𝘣𝘦𝘳𝘴 𝘢𝘯𝘥 𝘱𝘢𝘵𝘪𝘦𝘯𝘵𝘴 𝘰𝘧 𝘚𝘵𝘳𝘦𝘯𝘨𝘵𝘩-𝘕-𝘜 𝘢𝘳𝘦 𝘸𝘦𝘭𝘤𝘰𝘮𝘦 𝘵𝘰 𝘫𝘰𝘪𝘯. 𝘋𝘰𝘯'𝘵 𝘮𝘪𝘴𝘴 𝘵𝘩𝘪𝘴 𝘰𝘱𝘱𝘰𝘳𝘵𝘶𝘯𝘪𝘵𝘺 - 𝘴𝘪𝘨𝘯 𝘶𝘱 𝘵𝘰𝘥𝘢𝘺 𝘢𝘯𝘥 𝘣𝘦𝘤𝘰𝘮𝘦 𝘢 𝘸𝘪𝘯𝘯𝘦𝘳! 𝘎𝘰𝘰𝘥 𝘭𝘶𝘤𝘬!⁣

𝐋𝐨𝐬𝐞 𝟒% 𝐁𝐨𝐝𝐲 𝗪𝐞𝐢𝐠𝐡𝐭 𝐈𝐧 𝟒 𝗪𝐞𝐞𝐤𝐬 𝐓𝐨 𝗪𝐢𝐧:⁣

1️⃣ 𝐏𝐥𝐞𝐝𝐠𝐞 $𝟓𝟎 𝐓𝐨 𝐉𝐨𝐢𝐧⁣
Place your $50 pledge to join the challenge. Schedule and complete your weigh-in with a staff member within the allotted time frame and take a before picture. That's it!⁣

2️⃣ 𝐋𝐨𝐬𝐞 𝟒% 𝐁𝐨𝐝𝐲 𝗪𝐞𝐢𝐠𝐡𝐭⁣
You've now got 28 days to lose 4% body weight. Use any of our services to help you win!⁣

3️⃣ 𝐇𝐢𝐭 𝐘𝐨𝐮𝐫 𝐆𝐨𝐚𝐥, 𝐒𝐩𝐥𝐢𝐭 𝐓𝐡𝐞 𝐏𝐨𝐭!⁣
Weigh out with a staff member within the allotted time frame. 48 hours after the challenge ends, the results are made official, and the pot is divided among the winners.⁣

May 1st – May 3rd⁣

Challenge Begins:⁣
Wednesday, May 3, 2023⁣

Challenge Ends:⁣
Wednesday, May 31st, 2023⁣

Final Weigh-In:⁣
May 29th – May 31st⁣

🎁𝐁𝐨𝐧𝐮𝐬 𝐆𝐫𝐚𝐧𝐝 𝐏𝐫𝐢𝐳𝐞𝐬 ⁣

The top 3 participants who achieve the most weight loss will receive exclusive bonus prizes:

𝟏𝐬𝐭 𝐏𝐥𝐚𝐜𝐞 𝗪𝐢𝐧𝐧𝐞𝐫⁣
4 Personal Training Sessions⁣

𝟐𝐧𝐝 𝐏𝐥𝐚𝐜𝐞 𝗪𝐢𝐧𝐧𝐞𝐫⁣
3 RMT Sessions (30 Min)⁣

𝟑𝐫𝐝 𝐏𝐥𝐚𝐜𝐞 𝗪𝐢𝐧𝐧𝐞𝐫⁣
1 Month Unlimited Group Fitness Classes

Got questions about the challenge? Send us a DM!

Good luck with your transformation!⁣


⏳️Recap of SNU 2022

❤️As we enter 2023, may this be your time to fill your life with good health, wealth, laughter, and meaningful connections - everything that shines the brightest in life! Sending you all positive vibes as we step into an exciting new chapter ahead.

To 2023: Let's do this!🙌


We all have moments where we question our own potential...

The voice in your head that's telling you to give up on yourself is a fading memory...

When life gets tough, take solace knowing this:

The past self who used these words would be impressed by what we've accomplished so far and proud of all the success yet still have left ahead!


One of the most effective ways to build strength in the glutes is through barbell hip thrusts. However, this exercise can also be fraught with errors.

Common mistakes include wrong feet placement, overarching the back, and not maintaining tension in the glutes throughout the movement.

These errors can lead to injuries and decrease the overall effectiveness of the exercise. To avoid these mistakes, it is important to use good form and focus on contracting the glutes throughout the entire range of motion.

There's research that suggests they're better at building your glutes than squats or deadlifts—more on this later.

Compared with heavy weights and complex movements, HTs also require less core stability so it becomes easier to move as a whole unit through space without thinking too much about what you're doing; plus there is no need for spinal extension strength since the general movement pattern will be simpler.

By following these tips, you can maximize the benefits of barbell hip thrusts and improve your glute workout.

Thank you Scotiabank for allowing us to be a part of another successful health and wellness day! We had a blast!        ...

Thank you Scotiabank for allowing us to be a part of another successful health and wellness day! We had a blast!


🔥If you want to burn an absolutely monstrous number of calories in a single workout—then the name of the game is intensity.

✅️ If looking to burn calories fast, try this simple, 30-minute HIIT workout:

💡Repeat this set of 6 exercises 4 times, 30-40 seconds per exercise. Allow for a 60 second rest period after each circuit is completed.

A1 - Rope fast waves
A2 - Rope slams

B1 - Ladder icky shuffle
B2 - Ladder lateral table top

C1 - Double kettlebell push press
C2 - Kettlebell swings


Though they don't last forever, moments of pain and discomfort will either cripple us or push us to accomplish seemingly impossible things...leaving a lasting impression on our lives..

The pain of success or the pain of regret...
Which one are you willing to endure?

"Don't Quit. You're Already in Pain. You're Already Hurt. Get a Reward from It" - E. Thomas


😱Too often we see developed physiques that lack the development of the rear delts.

🏋‍♂️ Doing a shoulder press, upright row, and lateral raise are all good choices, given your shoulders are stable enough to handle it.

⚠️The problem is, the rear delts only get half the stimulation for these lifts since the mid and front deltoids tend to take over such lifts. The bent over rear delt raise exercise is a great option but in order to do them properly there are a few important details we must consider.

🎖If you're looking to get those boulder shoulders, SNU fitness director, Christian, goes over 3 very important tweaks to make when performing the bent over rear delt exercise. Make sure you watch until the end for a BONUS tip 😉


❗️Are you struggling with weight loss?

Loosing weight can be a real challenge.

It requires solid understanding of the basics, a strategic action plan, consistency, and self-discipline.

To start loosing weight you want to have your body in calorie deficit.

Meaning: you expend more energy than you get from the food you consume.

To accomplish this, you need to:

1️⃣ Decrease your calorie intake (eat the right food in right quantities) and

2️⃣ Increase your calorie spenditure (move more).

3️⃣ Implement the 3 simple habits from SNU trainer, Roman, to your EVERY DAY life

and watch that long-awaited chizeled body reveal itself in no time!

👉 Share and tag a friend who would benefit from these tips


So what does it mean to deliver a great experience? We sometimes get caught up on growing and expanding ourselves that we tend to forget the special little things we did that made it possible for us to progress.

In this video, Christian (Co-founder of Strength-N-U), goes over what it means to deliver a great client experience and the importance upholding those values as we continue to grow.

2 Effective Ways To Relieve Knee Pain

If you experience sudden knee pain, it can be hard to know what to do next.

In this video, SNU-Therapy Chiropractor, Dr. Alyssa, demonstrates 2 effective ways to treat knee pain.

1️⃣ Bosu Reverse Lunges
*use a pillow if you don't have a Bosu

2️⃣ Electroacupuncture

Our knee is a complex joint that has many moving parts. This makes it more prone to injury.

Most often, knee pain is a symptom rather than the cause of a problem, unless there’s disease or trauma, like a torn ACL or meniscus. Knee pain may be symptomatic of a foot, ankle or hip moving poorly, weak muscles, tightness or repetitive stress.

We need to address common muscle imbalances by enhancing lower body function, intimately ‘strengthening’ the knee.

If you’re dealing with symptoms of pain that won’t subside or a joint that locks up, don’t ignore them. If you’re experiencing severe knee pain, talk to your doctor immediately to find out what’s causing it.

#𝘴𝘵𝘳𝘦𝘯𝘨𝘵𝘩𝘯𝘶 #𝘚𝘕𝘜𝘵𝘩𝘦𝘳𝘢𝘱𝘺⁣ #𝘤𝘩𝘪𝘳𝘰𝘱𝘳𝘢𝘤𝘵𝘪𝘤 #𝘱𝘩𝘺𝘴𝘪𝘤𝘢𝘭𝘵𝘩𝘦𝘳𝘢𝘱𝘺 #𝘱𝘩𝘺𝘴𝘪𝘰𝘵𝘩𝘦𝘳𝘢𝘱𝘺 #𝘧𝘪𝘵𝘯𝘦𝘴𝘴 #𝘱𝘩𝘺𝘴𝘪𝘤𝘢𝘭𝘵𝘩𝘦𝘳𝘢𝘱𝘪𝘴𝘵 #𝘱𝘩𝘺𝘴𝘪𝘰 #𝘳𝘦𝘩𝘢𝘣 #𝘩𝘦𝘢𝘭𝘵𝘩 #𝘱𝘩𝘺𝘴𝘪𝘰𝘵𝘩𝘦𝘳𝘢𝘱𝘪𝘴𝘵 #𝘳𝘦𝘩𝘢𝘣𝘪𝘭𝘪𝘵𝘢𝘵𝘪𝘰𝘯 #𝘱𝘵 #𝘸𝘦𝘭𝘭𝘯𝘦𝘴𝘴 #𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘦 #𝘱𝘢𝘪𝘯𝘳𝘦𝘭𝘪𝘦𝘧 #𝘸𝘰𝘳𝘬𝘰𝘶𝘵 #𝘳𝘦𝘩𝘢𝘣𝘪𝘭𝘪𝘵𝘢𝘵𝘪𝘰𝘯

On site today For the Ballin Real Estate 1st Annual Charity Golf Tournament.  Our therapy team will be providing some re...

On site today For the Ballin Real Estate 1st Annual Charity Golf Tournament. Our therapy team will be providing some relief for all participants.

Returning To Sport After An Injury | 4 Goals To Hit

There's nothing worse for an athlete than succumbing to an injury. Not being able to train, practice, and compete in the sport that you're passionate about is tough.

So, the big question is, if you take the time off to rest and recover, how do you know that you're ready to start training again?

In this video, SNU's Physiotherapist, Jerikka, gives you a few tell signs that you're ready to get back into training at an athletic level again. If you found this video helpful leave a like and follow for more tips on living pain free!

As a kick off to Pride Month, we will be will be holding a Fundraiser LIFT Class Saturday, June 4th, at Strength-N-U Mis...

As a kick off to Pride Month, we will be will be holding a Fundraiser LIFT Class Saturday, June 4th, at Strength-N-U Mississauga.

All proceeds being donated to The 519, a City of Toronto agency with an innovative model of Service, Space and Leadership, strive to make a real difference in people’s lives, while working to promote inclusion, understanding and respect.

Minimum $10 dollar donation to sign up for the class. This full body LIFT workout will be open to all fitness levels as well as members and non-members of Strength-N-U.


🎁When signing up for class choose any donation amount from $10-$100 🙏😊


🏋‍♀️Full Body PRIDE LIFT CLASS Fundraiser

🗓 Saturday, June 4th, 2022

⏰️[9:30 - 10:30AM]
w/ Lisa & Karisa

📍Strength-N-U Mississauga
1331 Crestlawn Drive, Unit B
Mississauga, ON
L4W 2P9

All Members & Non-Members Welcome!

$10-$100 Donation options
available to book one spot

*Charitable tax receipt for any amount over $20*
*Min. $10 Donation To Participate*

Come out and support the 2SLGBTQ community as someone who is part of the community or as an ally to support your friends and family in the community. ❤


🌟Low Back Pain is a common injury that many people experience at least once in their life. In this video we are releasing a muscle that is often a contributor to low back pain, quadratus lumborum or QL for short.

🔥The quadratus lumborum has many functions and attaches to many parts of the body. It has a tendency to tighten up and cause low back pain or not be strong enough to support the low back.

💆‍♂️Treatment performed by Strength-N-U Registered Massage Therapist, Myrna.

#𝘴𝘵𝘳𝘦𝘯𝘨𝘵𝘩𝘯𝘶 #𝘚𝘕𝘜𝘵𝘩𝘦𝘳𝘢𝘱𝘺⁣

#𝘧𝘪𝘵𝘯𝘦𝘴𝘴 #𝘳𝘦𝘩𝘢𝘣 #𝘩𝘦𝘢𝘭𝘵𝘩 #𝘳𝘦𝘩𝘢𝘣𝘪𝘭𝘪𝘵𝘢𝘵𝘪𝘰𝘯 #𝘱𝘵 #𝘣𝘢𝘤𝘬𝘱𝘢𝘪𝘯 #𝘸𝘦𝘭𝘭𝘯𝘦𝘴𝘴 #𝘮𝘰𝘣𝘪𝘭𝘪𝘵𝘺 #𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘦 #𝘤𝘩𝘪𝘳𝘰𝘱𝘳𝘢𝘤𝘵𝘪𝘤 #𝘱𝘢𝘪𝘯𝘳𝘦𝘭𝘪𝘦𝘧 #𝘣𝘢𝘤𝘬𝘴𝘵𝘳𝘦𝘵𝘤𝘩 #𝘣𝘢𝘤𝘬𝘱𝘢𝘪𝘯 #𝘳𝘦𝘩𝘢𝘣𝘪𝘭𝘪𝘵𝘢𝘵𝘪𝘰𝘯 #𝘴𝘵𝘳𝘦𝘵𝘤𝘩 ⁣

💪How To Staying Fit & Maintain A Busy Lifestyle

💥𝐃𝐨𝐧’𝐭 𝐥𝐞𝐭 𝐲𝐨𝐮𝐫 𝐛𝐮𝐬𝐲 𝐬𝐜𝐡𝐞𝐝𝐮𝐥𝐞 𝐠𝐞𝐭 𝐢𝐧 𝐭𝐡𝐞 𝐰𝐚𝐲 𝐨𝐟 𝐬𝐭𝐚𝐲𝐢𝐧𝐠 𝐚𝐜𝐭𝐢𝐯𝐞. ⁣

🏢If you’re working at a desk, in school, or have kids and family members to look after, moving more may not be a top priority. ⁣

⌚Trying to schedule some time when you can hit the gym can seem exhausting itself. But there are simple, yet effective ways to turn your basic day-to-day tasks into some exercise time. ⁣

🔑SNU Coach, Leticia, shares some tips you can use to stay active with a busy schedule.⁣

Behind every great woman is an even better mother.  From our SNU mamas to yours, HAPPY MOTHER'S DAY!! 👸❤️

Behind every great woman is an even better mother. From our SNU mamas to yours, HAPPY MOTHER'S DAY!! 👸❤️


Avoid these 3 common mistakes when doing Lying Hamstring Curls to keep this exercise safe and effective! 👊💪


Two of the most common problems occur in the narrow space between the bones of the shoulder. Irritation in this area may lead to a pinching condition called impingement syndrome, or damage to the tendons known as a rotator cuff tear. These two problems can exist separately or together⁣.


Shoulder impingement syndrome occurs when the tendons of the rotator cuff and the subacromial bursa are pinched in the narrow space beneath the acromion. This causes the tendons and bursa to become inflamed and swollen.

Impingement Is Classified In Three Grades:⁣

Grade 1️⃣: Is marked by inflammation of the bursa and tendons

Grade 2️⃣: Has progressive thickening and scarring of the bursa⁣

Grade 3️⃣: Occurs when rotator cuff degeneration and tears are evident⁣


Rotator cuff tears can be the result of a traumatic injury or deterioration over time. Symptoms may be present, but in many cases, the patient experiences no symptoms at all. In young active people, full thickness rotator cuff tears are fairly uncommon. Several scientific studies have shown that up to 2/3 of the population at age 70 have rotator cuff tears; many of these people had no symptoms.


The patient is examined with their arm at 90° and elbow flexed to 90°, supported by the examiner to ensure maximal relaxation. The examiner then stabilizes proximal to the elbow with their outside hand and with the other holds just proximal to the patient's wrist. They then quickly move the arm into internal rotation.⁣


Slow lowering of the arm from full abduction leads to weakness and the dropping of the arm when below 90 degrees. Sometimes a slight tap is necessary. It suggests a complete tear of the rotator cuff.⁣

💥If you’ve tested positive for any of these 2 tests, please see an experienced licensed practitioner for further evaluation and guidance for proper recovery. ⁣

Your therapist can teach you exercises to help strengthen the muscles of your shoulder while improving your strength and range of motion. Although nonsurgical treatment may take several weeks to months, many patients experience a gradual improvement and return to function.⁣


Why's he so Thera-pissed tho? 😳🤣

Pushing through an injury can put more stress in the wrong areas of your body that can lead to further injuries and pain. Pain is your body’s way of indicating something’s wrong. If we brush it off, it can lead to a potentially more serious or chronic injury.

Would you rather spend four weeks recovering from a sore elbow, or spend months – even years – suffering from chronic shoulder pain? Listen to your therapist and embrace the rehab process so you can get back to training pain free.


Learning how to brace your midsection will allow you to perform daily tasks and movements safely and more efficiently. Additionally, if you’re not bracing properly, you aren’t getting effective force transfer through your lifts and you’re not creating the stability required to be able to lift heavier loads safely.

Bracing is not just about flexing your abs. Bracing your core requires you to engage your entire trunk – abdominals, pelvic floor, diaphragm, and spinal erectors – to create the stability required to lift safely.

Step 1️⃣: Deep breath in

Take a breath in using your diaphragm, preferably breathing through the nose, expanding your rib cage.

Step 2️⃣: Brace the abdominal muscles

Create rigidity by contracting all your core muscles. Think about tightening your midsection as if you were just about to be punched in the stomach.

Practicing abdominal bracing while exercising or performing daily tasks such as heavy lifting can help reduce the strain on your neck and lower back. We want to be able to lift for many years to come and learning how to do so safely is going to be key to longevity.


Can we stop demonizing carbohydrates already? 🙋🏽‍♂️

Carbs are not the enemy! It may not seem like it—especially with the rise of popular low-carb diets, like keto—but eating carbs is an important macronutrient in one's overall diet and can help you lose weight.

The pictures I show are from 2 separate times I underwent a cutting program. The top one was from a contest prep (mainly weight training) and the bottom picture was from a Muay Thai fight prep (mainly cardio/conditioning).

Walking weight: 185 lbs

top picture: 175 lbs, weights 5x week, 25 min cardio 1-2 x week
-12 week transformation

bottom picture: 155lbs, 50 km runs/week, Muay Thai 6 days/week
­-16 week Transformation

I wanted to outline that no matter what type of training you choose to do, carbohydrates can always be an essential part of it and will aid in your weight-loss goals. I personally don’t drop my carbs because I love them.🥰

The key is to focus on complex carbohydrates that will make you feel full, instead of simple, refined carbs that will leave you feeling hungrier and hungrier.

Carbohydrates are one of the three main building blocks, also known as macronutrients, that make up all food. Protein and fat are the other two. These macronutrients are essential for the body to function.

Remember, along with protein and fat, almost all foods that people call “carbohydrates” actually contain a combination of all three types of carbs: Sugars, Starch, and Dietary Fiber.

A 2017 research review article by Hall and Guo looked at 32 different controlled feeding studies. The results were very clear:

When calories and protein are controlled, there’s no energy expenditure or weight loss benefit from eating a low carb diet over a high carb diet. Weight manipulation comes down to calorie control, not insulin control.

Carbs don’t cause weight gain unless they contribute to excessive calorie intake. Carb quality is of greater importance.

In order for YOU to be successful in YOUR OWN fitness journey, find a training and nutrition program you can adhere to long term.

Need help with your Nutrition? Send us a DM!


Do you trip over things quite often, or even roll your ankle frequently?

You may have poor ankle proprioception. Proprioception (Kinesthesia) is your body’s ability to be aware of the space around it. For example, knowing the difference between walking on cement vs. grass. Another instance of proprioception is being able to dribble a basketball without having to look at your hand while bouncing it. The main structure involved with these processes is your Primary Sensory Neurons in the dorsal root ganglia which send messages about body position and movement to your Central Nervous System.

If you experience a recurring acute injury (Ankle Sprain), degenerative diseases (Parkinson’s) or joint damage (Arthritis), our ankle proprioception (or ankle body awareness) will most likely be reduced. As mentioned above, proprioception is very important to everyone as this makes the difference between navigating the world seamlessly and seriously injuring yourself from a fall (for example).

How do we manage ankle proprioception? Since proprioception involves such an intricate set of operations that involve millisecond synapses, it is important to keep stimulating this neuronal activity in order to restore or maintain proprioception. Think of when you first learned to swim, or walk. These repeated movements became second nature. Do you look down to see if your feet are moving correctly while walking? To restore proprioception works the same way.

Check out this clip where SNU Trainer Brian demonstrates one effective exercise in order to improve ankle proprioception!

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Are you having trouble performing a proper push-up?

Push-ups are tough! They’re an exercise that requires skill, meaning they require upper body strength, trunk stability, range of motion, and even mobility… all at once. Just being strong or fit isn’t enough — it takes time and practice to master the technique.

Follow these 4 steps as demonstrated by SNU Trainer, Mar, so you can progress your way to finally doing full push-ups!

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More Muscles = More all makes sense now


When your coach is waaayy too dedicated to your program 🤣


Are your tricep exercises getting a bit stale?

TRY THESE three tricep floor exercises to change up your next workout as demonstrated by SNU Trainer Gloria.

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Want to avoid lower back pain during your squats?

Try these THREE awesome strengthening exercises to avoid lower back pain as highlighted by SNU Chiropractor, Dr. Dan Silva.

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Want to build your b***y but don’t know what else to add to your routine?

Try these THREE effective glute exercises as highlighted by SNU Trainer Mariah.

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Are you looking to spice up your biceps?

Try these THREE exercises to add variation to your routine as demonstrated by SNU Trainer Brian.

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💥Do You Get Aches & Pains From Using A Laptop? Here's A Simpel Fix For Under $50

Laptops have radically changed the way we work, giving office workers the means to break free from traditional 9-5 workdays and carry out computer tasks from practically anywhere. This is great for remote and homeworking - but it does come with additional risks.

When you place your laptop on a surface, you'll find you're having to look down to see the screen. The weight of your head hanging forward places a huge amount of strain on the spine which, over time, this causes aches pains and even long term injuries.

To avoid this, you'll need to find a way to elevate it to a more comfortable viewing height. Yes, you can use stacks of books or boxes, but it might take a bit of fiddling around to find the right height - plus you can't guarantee this solution will be stable and safe for your laptop.

An adjustable laptop stand, used with a separate mouse and keyboard, is the best way of creating a portable ergonomic workstation wherever you choose to work.

This simple solution will will cost no mare than $50 (more if you want a more fancier set-up).

1. Laptop Stand
2. Wireless Keyboard
3. Wireless Mouse

*items 2 & 3 can be found as a combo for more cost savings.

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#𝘴𝘵𝘳𝘦𝘯𝘨𝘵𝘩𝘯𝘶 #𝘚𝘕𝘜𝘵𝘩𝘦𝘳𝘢𝘱𝘺⁣
#𝘱𝘩𝘺𝘴𝘪𝘤𝘢𝘭𝘵𝘩𝘦𝘳𝘢𝘱𝘺 #𝘱𝘩𝘺𝘴𝘪𝘰𝘵𝘩𝘦𝘳𝘢𝘱𝘺 #𝘱𝘩𝘺𝘴𝘪𝘤𝘢𝘭𝘵𝘩𝘦𝘳𝘢𝘱𝘪𝘴𝘵 #𝘱𝘩𝘺𝘴𝘪𝘰 #𝘳𝘦𝘩𝘢𝘣 #𝘩𝘦𝘢𝘭𝘵𝘩 #𝘱𝘩𝘺𝘴𝘪𝘰𝘵𝘩𝘦𝘳𝘢𝘱𝘪𝘴𝘵 #𝘳𝘦𝘩𝘢𝘣𝘪𝘭𝘪𝘵𝘢𝘵𝘪𝘰𝘯 #𝘱𝘵 #𝘣𝘢𝘤𝘬𝘱𝘢𝘪𝘯 #𝘸𝘦𝘭𝘭𝘯𝘦𝘴𝘴 #𝘮𝘰𝘣𝘪𝘭𝘪𝘵𝘺 #𝘤𝘩𝘪𝘳𝘰𝘱𝘳𝘢𝘤𝘵𝘪𝘤 #𝘱𝘢𝘪𝘯𝘳𝘦𝘭𝘪𝘦𝘧 #𝘸𝘰𝘳𝘬𝘰𝘶𝘵 #𝘣𝘢𝘤𝘬𝘴𝘵𝘳𝘦𝘵𝘤𝘩 #𝘣𝘢𝘤𝘬𝘱𝘢𝘪𝘯 #𝘳𝘦𝘩𝘢𝘣𝘪𝘭𝘪𝘵𝘢𝘵𝘪𝘰𝘯


10 Milner Avenue
Toronto, ON

Opening Hours

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Tuesday 9am - 9pm
Wednesday 10am - 9pm
Thursday 9am - 9pm
Friday 6am - 9pm
Saturday 8am - 3pm
Sunday 10am - 4pm


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Strength-N-U tests the physical fitness, mental discipline and the will to perform at your highest levels. A constant and never ending dedication to the progress and well being of its disciples. Strength-N-U is where limitations are broken and boundaries are tipped. It is a movement from within, a responsibility accepted, a way of life. Strength-N-U is the inner soul of a person, the finding of the spirit. It is your personal definition of strength; and the character that becomes you.

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A very helpful article for anyone with low back pain to understand the causes and how it can be treated at home by incorporating some better habits.
Just did a trial class there this morning and it surpassed every expectation I had. I was shown around by Rob and Kevin was the instructor. I told him I had a lower back strain and he accomodated me. I had so much fun. Will definitely be going back.
Never let your mind get the better of you to the point where EGO & lack of discipline impact your results. Stay humble & focused on your purpose.