The Fit Life – 2019.19 – Your Secret Weapon

Massage Therapy is the manipulation of soft tissues of the body including, muscles, connective tissues, tendons, ligaments and joints…. This may mean something to some of you but for others it may sound like another language.

What’s massage all about and how can it benefit you? Our LP Therapy Team breaks it down for you so you can make informed decisions about your self care and performance.

When to get a massage?

Rather than responding to roadblocks, seek to attain your best self and best performance before the inevitable setbacks slow you down. Although massage is great in assisting recovery from an injury, prevention is the key.

Massage is a proactive therapy.

Before injury prevents you from your regular routine and performance, massage can attack those problem areas before they become a problem.

What can you expect a treatment to do?

Massage helps the muscles move fluidly. Muscles are contractile tissues that are prone to knotting up, contracturing, and adhesing: Which means the muscle fibers need to be manually lengthened or reorganized back to their original state.

Muscles that contract, fire and work properly put you in the best possible place to avoid traumatic injuries in the future, improve biomechanics, correct posture, and/or attain full ranges of motion. In short, help you feel and perform at your best.

How do massage therapists differ?

Every practitioner is a little bit different from one another and LP’s Team (Sean and Ian) are no exception.

At LP, the massages are focused on the specific areas of the body that have movement deficits, restrictions and dysfunctions. When muscles become dysfunctional they don’t contract the way they should i.e. they are weaker than they normally would be, other muscle groups try to compensate for the weakness and injuries occur.

Many RMT’s do generalized fluff treatments that are relaxation based only. This is fine if your goals are for relaxation alone. Sean and Ian can do a range of treatment types, but the focus of LP massage is to lengthen, realign, and free up the muscles fibers so that they function correctly when firing during exercises. 

What’s a recommended massage treatment look like?

Regular Training – Once a month for maintenance

Specific Event Training – Once a week to keep you injury free

Event Lead Up – 2-3 days before the race/event to increase performance

Post Event – Two days following to assist with recovery

Check out how the LP Therapy Team has helped others just like you:

Ian, RMT

An awesome LP member started massage for neck and shoulder pain back in October and her primary goals were postural correction and pain management.

She worked hard individually in the gym to tone and strengthen her back and shoulders, and received massage therapy once a month ranging from foot, calf, glute, back, shoulder, or neck treatments depending on what was feeling overworked.

She has avoided injuries and setbacks, using massage treatments as her tool for helping her deal with 5 grueling workouts a week.

Sean, RMT

I have had the opportunity to work on a long time member at LP. This member has sought out massage for a number of different ailments over our sessions together. We have worked extensively on improving his mobility, starting with hips and knees and now most recently elbow, shoulder and Tspine.

This member has put in a tremendous amount of work in his mobility rehabilitation. He not only seeks out regular massage sessions, he also follows through with all the assigned self care which enhances the effects of his sessions.

This member continues to impress me, not only with his dedication to his fitness, but to his ongoing pursuit of improvement and willingness to go the extra lengths to achieve his goals, and he is well on his way, with improved movement through the elbow and shoulders.

The Fit Life – 2019.19 – Athlete Profiles

“There is nothing noble in being superior to your fellow men and women. True nobility lies in being superior to your former self.”

– Ernest Hemingway

You want to be fit. You want to crush your goals, look good, feel good and perform great.

But getting started is an un-motivating and daunting task! You feel like you are wasting your time at the gym and you aren’t alone…As a former Athlete we get it! Where’s the team atmosphere, where’s the coach?!?! These LP Members who, just like you, couldn’t find motivation at “The Gym” but our now CRUSHING THE FIT LIFE.

Find out WHY and use their PROVEN TIPS AND STRATEGIES to start crushing your goals, having fun and feeling like an athlete again. You owe it to yourself to be fit, healthy and perform at your best.

What happens when you meet a hydrogeologist mixed with an exercise enthusiast who is interested in learning, improving and enjoying what he does?!? A very fit 46 year old who can “fitness” with the best of them! 👊⠀⠀⠀⠀⠀⠀⠀⠀⠀
Over 6 years ago, Ben stepped into his first LP class with a friend. He had left GoodLife in search of a place that motivated him through interest, feeling accomplished and the pursuit of improving his perceived inadequacies. Oh, and to be BUFF and TANNED!⠀⠀⠀⠀⠀⠀⠀⠀⠀
The combination of well thought out workouts, a spirit of belonging and working together, and inspiring/informed coaches made LP a superior training environment than traditional gyms for him. And these elements resulted in dedication that he hadn’t previously felt at any gym or with any team. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ben had the work ethic and just needed the program and community to push him. And LP did. He became a legend in the gym and when we mentioned his age, no one could believe it! 👽⠀⠀⠀⠀⠀⠀⠀⠀⠀
As Ben has grown with the LP Community, so have his goals. Exercising at LP and getting to better understand himself physically has helped him to have more balanced and well thought-out goals. Goals of just not being BUFF but being FIT for LIFE.⠀⠀⠀⠀⠀⠀⠀⠀⠀
He is now able to maintain his physical fitness at a level he had never previously been able to accomplish. And the best part – making friends who he greatly respects and that makes him try harder because they’re there and he’s grateful for them.⠀⠀⠀⠀⠀⠀⠀⠀⠀
@benkempel ’s life is certainly better because of what he’s put into LP and what it’s given in return. Ben, we look forward to being your pushers and guides as you manoeuvre through life and push the boundaries of fitness. But we may need some extra help on the TAN part. 🌞

After giving birth to her second child, Sandy was at her heaviest weight she had ever been at. And then her Mom had triple bypass surgery. Now that was a wake-up call. She decided it was time to take control of her health, take time for herself again and get fit.⠀⠀⠀⠀⠀⠀⠀⠀⠀
She was motivated to make a change but heading to the gym herself wasn’t cutting it and just didn’t appeal to her. She was heavily involved in competitive sports growing up and she needed that team environment and friendly competition to keep things fun. She was looking for a coach to push her and tell her what to do to keep her accountable.⠀⠀⠀⠀⠀⠀⠀⠀⠀
And then she met the LP Family and her 7am crew who have guided her and pushed her in her 4 year journey! Sandy would now define herself as a 36 year old Mom of two, speech pathologist, former athlete turned weekend warrior!⠀⠀⠀⠀⠀⠀⠀⠀⠀
But the leap of faith wasn’t easy at first. She loved the idea of doing chin ups, weight lifting and even burpees, but at the time seemed all so challenging. She was putting forth the effort in workouts but was not dialling in on her nutrition to get the best results. And then baby step after baby step, it all seemed to come together.⠀⠀⠀⠀⠀⠀⠀⠀⠀
What does Sandy contribute her results to?⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 Not saying the word “I Cant”⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 Never underestimating her capabilities⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 Creating good nutrition habits⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 Being part of a team⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 Having knowledgeable coaches⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 Surrounding herself with others all working towards being their best⠀⠀⠀⠀⠀⠀⠀⠀⠀
She comes to the gym every day at 7am excited to work and be pushed by her “teammates” but it is, overall FUN! LP has allowed her to not only take control of her health but she is now extremely fit and she feels like a bit of an athlete again. She will now tell you she is a better wife, mom, professional and friend.⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you are looking to make a similar change in your life, Sandy would tell you to take the leap because you absolutely won’t regret it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
@sandygayman – congrats on your journey and “Welcome to the Fit Life” 👏

Thinking back to your college days, could you imagine setting your alarm for 4am every day to get fitter? I am not sure many of us would answer yes…⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
But this Electrical Engineering Technology Student is all in. He is up at 4am and working out by 5am and then off to his current co-op job at Waterloo North Hydro. But if you asked his Mom, Eddie wasn’t always like this. Before LP, he enjoyed sleeping in and never had a set schedule. He was working out on his own at his college gym and needed a change. He felt like he was plateauing and wanted to truly test what his fitness potential could be. All for the greater good of getting better at his sport – soccer. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
After getting started with the LP program, Eddie was seeing many others who were very disciplined with their sleeping, eating and overall schedules and that rubbed off on him. And this is where it all began. “The Future” as we call him has dug into the LP program, puts in extra accessory work and guided by the LP Rehab team to work on his imbalances.⠀⠀⠀⠀⠀⠀⠀⠀⠀
The LP coaches and Eddie’s training partners like to push him hard as they see his potential and want him to be the best all around athlete he can be. But if you were to ask Eddie about his training partners, it’s been a challenge “keeping up” due to the age and strength difference. He was intimidated at first with how strong everyone was upper body wise. But Eddie bought in, worked his butt off and now leads the pack with his 5am crew pushing everyone around him.⠀⠀⠀⠀⠀⠀⠀⠀⠀
He is very thankful for the LP Family who has pushed him to points he didn’t think he was capable of. His family sums him up now to Pre LP Eddie and Current Eddie, where they remember him as the kid who always wanted to play goalie in Soccer so he didn’t have to work hard or run too hard… 😂⠀⠀⠀⠀⠀⠀⠀⠀⠀
Eddie puts his improvements simply – “I am A LOT fitter since joining LP”.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Congrats on an amazing journey Eddie, and we are excited to see what your ultimate potential truly is.⠀

Growing up, David played competitive golf for most of his life. He is a fully committed type of guy, so learning to enjoy a less stressful and more recreational version of the game is proving a bit difficult but he’s working on it. 🏌😛
He always wanted to be fit, but had no idea what to do or how to do it. At the time, golf didn’t require much of a training program outside of the course. He struggled without structure and didn’t seem to get anything productive done when he made it to the gym.
And then he was introduced to LP 😎 and he has been hooked ever since. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Yes, the LP program met his needs by being varied, challenging and well balanced. But it was the support and the coaches genuine interest in his progress that he deems a critical factor in his success. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
The nutrition for David was the biggest challenge he faced and the most life changing. He thought he was eating well, but with the coaching he quickly learned that his diet was a long way from where it needed to be. He needed to eat MORE. And after a year of eating more and refining his diet, his results showed. Swipe right to check it out. 👉
From the Finance world to LP workouts, David is quick to mention that the LP community makes even the most gruelling workout a blast. It is awesome to have a group of people that are as interested in seeing you hit your milestones as they are their own.
With a year of workouts at LP under his belt, David is pushing forward and setting his sights on some new goals and can’t imagine not being a part of the LP Community.

Congrats @david.bigelow.2 we know you’ve got this!

After almost 20 years of daily workouts and practices playing competitive hockey, Jason found himself caught up in the corporate grind and was neglecting his fitness and personal health. He was tired, irritable and knew something had to change.⠀⠀⠀⠀⠀⠀⠀⠀⠀
He then joined the LP Fam 😎👊😁and something clicked…⠀⠀⠀⠀⠀⠀⠀⠀⠀
He felt like he was back in the environment he was used to – The competition and the teammates supporting and pushing him along the way. But not without struggle…⠀⠀⠀⠀⠀⠀⠀⠀⠀
The biggest challenge Jay faced was getting back his athletic edge with his inconsistency. Just when he would get on a roll, he had to travel for business and would lose some momentum. But with the accountability from the coaches and his teammates, he was able to get right back into the game after a work trip or holiday. Throw in social events, regular competitions and charity events and he was hooked.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Jay’s LP journey started just over 4 years ago. And today, his overall fitness and energy levels are back where they were in his University days. ✌He is now better able to deal with the daily challenges of the business world and has set a foundation for continued personal and professional growth.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Jay – congrats on your journey and “Welcome to the Fit Life” 👏

Ready to Live the Fit Life!?!

Don’t worry, we got you covered!

1. Sign up for 2-Week Trial

2. Workout a minimum of 3x/week and come prepared to work hard and check your ego at the door!

3. Create Custom Plan for Your Fitness Goals with LP Expert

4. Build a structured routine for your plan

5. Get to Work and Engage in the Community

The Fit Life – 2019.18 – Want to Crush Your Workouts

“The key is not the will to win… everybody has that. It is the will to prepare to win that is important.” 

– Bobby Knight​

The buzzer goes and the clock starts to count down. You are really excited about this workout because you are good at all three of the exercises you need to do. You don’t even care that you have to do these three exercises for the next 15 minutes straight! You got this!  You are three rounds in and you are crushing it! On to that 4th round and…. Wait, what happened?!? I can’t pull myself up anymore. I am good at this exercise. Why can’t I just do it!?!?

Sound familiar? Most likely yes.  But why does this happen? Why do we think we can do better on a workout and sometimes things just don’t turn out that way? Let me guide you through what you need to know in order to start crushing your workouts!

2 Key Components to Crushing Competitions

Know your Game

What are the things you are good at?

  • Grinding?
  • Sprinting?
  • A Power House?
  • Skill Master?

If you don’t know exactly what your “Game” is, think about if you like small sets, big sets, light weights, heavy lifts, short sprints or long workouts?!?!?

Once you know what you are good at, you can begin to plan out your course of action. Keep reading to know and understand your game and crush your workouts…

Type of Workout

How is this workout set up? Get to know the style of workout and how you can attack each of them. Each style will take a slightly different approach and mindset.

  • Chipper – long and slow. Be smart and find a pace.
  • Couplet – Be careful these can burn you bad. Keep sets and reps small.
  • Triplet – Usually you can attack these. Enough time between movements that you are recovered by the time you get back to the exercise. 
  • Sprint – Make it hurt. Go in the pain cave. 
  • Grinder – Hold onto your pace. Don’t let the workout or exercise win.

Muscular Conditioning

When your Arms or Legs turn to Jello –Higher skilled movements that cause a lot of lactic acid and muscular fatigue. 

  • Chins
  • HSPU
  • T2B

Super Small Sets – 25% Max

Example: Crossfit CrossFit Open Workout 19.4 –

Anaerobic Conditioning

When you’re heart is racing and you feel like the room is closing in on you

  • Thrusters
  • Wall Balls
  • Box Jumps
  • High Skilled/Heavy Weights

Smart Sets – 50% Max

Example: CrossFit Open 19.5 –

Aerobic Conditioning

When it hurts, burns and is sooo damn annoying but you know you can keep going…

  • Rowing
  • Burpees
  • Running
  • Low Skill/Light Weights

Pick a Pace and Hold It

Example: CrossFit Open – Workout 19.1 –

Try these 3 Workout to Test each Energy System: 

Muscular Conditioning 

(Small Sets & Short Breaks)

  • 100 HR Push-ups (Sets of 5)
  • 150 V-Sits (Sets of 10)
  • 200 Air Squats (Sets of 15)

Anaerobic Conditioning 

(Go All Out – Try to go Sub 4mins)

  • 15-10-5 
  • Burpees
  • Wall Balls 
  • KB Swings 

Aerobic Conditioning

(Pace yourself – Find a pace and stick to it)

  • Finish 3 sets for time:
  • 30/20 Calorie Row
  • 30/20 Calorie Bike
  • 20 X 10m Shuttle Runs

SO next time you are in a workout and you are looking to crush it, take a step back and create a plan to attack it. Avoid the fatigue and failure and start pushing your limits.

The Fit Life – 2019.17 – Be Your Own Hero

“You don’t have to be great to start, but you have to start to be great”

– Zig Ziglar

Guest Post: By Wendy Pauls

2019 is a big year for me. It’s the year I turn 50. And to be honest, I don’t like the idea of getting older. So in my own version of a “mid-life crisis”, I registered for a Half Ironman race this summer. I want to prove to myself that I’ve still got what it takes to accomplish a tough physical challenge.

This may sound brave and admirable (or crazy?).  But I want to let you peek behind the curtain – to see the internal struggles that accompany this decision. Why? Because real life stories are filled with lessons. And my hope is that you can learn from my challenges and be encouraged to chase your own goals and dreams.

Most of my life I have avoided doing things that I’m not good at. I mean, who wants to look stupid or awkward in front of people? Not me. At least not if I have any choice in the matter. I now realize that I missed out on a lot of fun and interesting activities because of this decision. So registering for this race forced me to face something I had previously avoided. The swim. The dreaded swim. It’s not that I am afraid of the water. I can tread water and do the breast stroke quite comfortably. But I haven’t done the front crawl since I was a pre-teen.

Step one was simply a trip to the pool. And even that made me a wee bit uncomfortable. (Remember the part about avoiding things I’m not good at?). How do lane swims work? Which lane should I choose? I didn’t even realize that I needed a swim cap and goggles until my husband came to the pool with me one day! I was truly a beginner and that meant I needed to adopt a beginner mindset. I needed to be OK with NOT being good at this. I needed to be OK with accepting feedback and instruction. I needed to be OK with baby-step progress. And the only way I could be “good with it”, was to remind myself that I was a beginner and that we are all beginners at something.

Since then, I’ve had optimistic days and “what-the-hell-was-I-thinking-days”. I struggled a lot to figure out the breathing part of the swim. I was feeling completely winded after one length of the pool (and I have to do the equivalent of 78 lengths for the race!) And then there was my first open water swim.

A couple weeks ago, I went to Florida to train with my brother-in-law,  sister-in-law and a couple of their friends. They were competing in a 70.3 Ironman on April 14. My plan was to do some training with them leading up to their event, cheer for them on race day and watch and learn. We were on our bikes within about three hours of walking off the plane. We rode 60 km on day one followed by a quick swim in the lake. (Did I mention we were in Florida? Ummmm…did you know that there are approximately two million alligators in the state of Florida?)

The first challenge was to not dwell on the fact that I was sharing the water with alligators. The second challenge was putting on a wetsuit for the first time. The third was the fact that I COULDN’T SEE IN THE WATER! When I swim in the pool, I follow the nice thick black line painted on the bottom. When I first put my face in the lake, it was pitch black. All three of these challenges fit in the “what-the-hell-was-I-thinking” category. 

But alas, over my six days of training I clocked 290 km on the bike, several brick workouts (running immediately after getting off the bike) and several open water swims. My family and friends all completed their event successfully and I came home with a cautiously optimistic persecutive, “if I put in the training, I can do this”.

I hope you hear that…

  1. Most of what holds you back in life…most of what keeps you from chasing your goals and dreams is “in your head”. Trust me, I know that the obstacles FEEL real, and I also know that it’s easier to blame circumstances and/or other people for your inaction. But when you acknowledge that the obstacles are in your mind, you are now in control! You can make it happen. 
  2. Every expert was once a beginner. ’Nuff said.
  3. You will likely face several challenges in pursuit of a goal. Keep your eyes on your “why” (your reason for dong this) and manage your mindset. Your mind is powerful – it can work for you or against you. 
  4. We all need cheerleaders along the way. Gather support from your friends and family. When the going gets tough, they can coach you to the finish line. 

Whether you are a student, an executive, an athlete, a parent or entrepreneur; whether you work in IT, agriculture, hospitality or the arts – if you want to accelerate your progress and finally reach the finish line – I can help.


9 Week Challenge:
63 days of – Action, Accountability and Achievement.

Next round starts Monday, June 3 

15% off with code: LPROCKS until May 9th

The Fit Life – 2019.16 – Pregnancy & Fitness

Pregnancy should be considered one of the single most athletic events of a woman’s life

– Dr. Shannon Bloch

Pregnancy should be considered one of the single most athletic events of a woman’s life yet many women get “side-lined” due to conditions both prenatal and postpartum such as; low back pain, sciatica, pubic symphysis dysfunction, SI joint dysfunction, piriformis syndrome and many many more. Although some of these conditions definitely may make you not want to exercise, movement and exercise is usually the most beneficial thing when these conditions are present – just with certain modifications.

Before Pregnancy

Just like any athletic event, training should always be done before hand. Pre-pregnancy training should include getting the body strong, specifically the core and posterior chain. Pregnancy causes many postural changes, most specifically the curve in the low back (lumbar lordosis) and anterior pelvic tilt. A weak core and posterior chain (hamstrings and glutes) increases the lordosis and pelvic tilt so getting these strong beforehand can help minimize postural changes and weakness in the affected musculature that will inevitably be affected with the growing belly.

During Pregnancy

This is the most important time to be active as many pregnancy related conditions are caused by muscular imbalances and the body’s compensation abilities. Some of the most common conditions requiring change and adaptations include:

Low back pain:

Usually due to the increased strain on the back from the changing lumbar lordosis.

Potential fixes:

  • Strengthening and activating the posterior chain to take stress off the back
  • Loosening the hip flexors to help with pelvic tilt
  • Core strengthening (**in ways that avoid flexion)
  • Manual therapy

Ideal exercises:

  • Bird dogs
  • Dead bugs
  • Planks
  • Glute bridges
  • Samson stretches

Sciatica/ Piriformis Syndrome

Most cases of sciatica during pregnancy are actually piriformis syndrome meaning that the piriformis muscle deep in the glute region is pressing on the sciatic nerve so the problem is actually coming from the glute region not the back. It is important to see a health care professional who can address which it is. The piriformis muscle attaches to the pelvis and usually gets affected as the pelvis moves throughout pregnancy.

Potential fixes

  • Stretch the piriformis muscle
  • Mobilize pelvis
  • Manual therapy

Ideal Exercises

  • Pigeon stretch
  • Clam shells
  • External hip rotations
  • Avoid internal hip rotations

Pubic Symphysis Dysfunction

Pain along the pubic bone, usually late in pregnancy as the belly grows.

Potential fixes:

  • Loosening the adductors (main muscle group attaching to the pubic symphysis)
  • Manual therapy

Ideal Exercises:

  • Cossack squats
  • Side lunges


It is important to remember that the body spent 9 months undergoing changes and may not be ready to get back into regular exercise at that 6-week mark that most people expect. The key for postpartum is to take it slow and start with the basics, you have a new body and it needs to relearn proper movements. The pelvis may not be in the exact same position as it was pre-baby so squats, lunges etc. may look a little different now.

The most important thing to focus on postpartum is re-strengthening the core. Every woman will have some degree of diastasis recti (separation of the transversus abdominal muscles) following pregnancy and the goal is to allow it to heal by avoiding movements that create coning such as sit-ups, crunches, v-sits etc. until it is stable. 

When getting back into exercise postpartum, slow is fast. The key should be starting with core strengthening and basic exercises gradually increasing with weight and resistance. Stability should be the goal so that the body does not get injured. Postpartum retraining and recovery will affect how your body moves from here on out.

Most active women should be able to enjoy a comfortable healthy pregnancy, having to make only minimal changes to their exercise routine both pregnant and postpartum. Some pregnancy related conditions such as low back pain are inevitable but can be quite mild and controlled with proper knowledge, adaptations and care. Make sure to keep your trainers in the loop when it comes to any pain/discomfort or modifications you may need to make as well as make sure you have a good health care provider (chiro, physio, manual therapist etc.) who has training in pre and postnatal care.

Dr. Shannon Bloch, DC

Check out Dr. Shannon Bloch’s Instagram for videos of exercises and more tips! @drshannonbloch

Looking for a program that takes all this into consideration and you don’t have to think about it?!? Designed specifically for new moms, the LP BABEies program will get you the results you are looking for! New program starting May 4th – Email to get started.

The Fit Life – 2019.15 – Bulletproof Shoulders

“A fit, healthy body – that is the best fashion statement”

– Jess C Scott

One of the ball-and-socket joints, the shoulder, is prone to minor muscle aches and pains because we use it so much. Shoulder problems develop from everyday wear and tear, overuse issues and of course injuries. Put your hand up if you got achy, crunchy, sore shoulders?!?!?

Do you want to OH Squat, Press, Thruster, Bench and Burpee with strong and bulletproof shoulders?!?! If so, continue reading to find out how you can build the strongest and healthiest shoulders!

At LP, in our physio program, we have seen a number of upper body issues related to the following:

  • Limited Shoulder Mobility
  • Shoulder Pain
  • Tight Traps
  • Weak Neck Muscles
  • And Weak Core Muscles causing overuse on Neck & Shoulders

Can we decrease these occurrences? Good news – yes we can!

Don’t worry! This isn’t new to anyone and LP has used our experience to develop a proven program to get you back to 100% – maybe even stronger than before! There are many movements that can help if an old injury starts to act up. Lack of strength in the surrounding muscles and limited range of motion in the shoulder are almost always the cause of shoulder pain and injury.

Follow LP’s Stretching & Strengthening Program

Build Bulletproof Shoulders that can handle anything you throw their way!


Stretching is one of the best things to do to improve mobility and to help relieve stiffness in your shoulders. Stretching before a workout allows for blood to flow through the muscles and will loosen stiff joints. As a result, it’s easier and safer to participate in those fun (and deadly) LP workouts. If there isn’t time before a workout being sure to fit in some stretches after.

Want to reduce shoulder pain or stop it from occurring?

Get into the habit of hitting these stretches each week: (Video Below)

  • Barbell Lat Stretch (3 reps with 10 second hold)
  • Prone Y’s with mobility stick (5-10 reps)
  • Shoulder Range of Motion with mobility stick (5-10 reps each)
  • Pec Major and Minor Stretch (3 reps with 10 second hold)
  • Pec Dowel Stretch (3-5 reps each with 5 second hold)
  • Deltoid Stretch (3 reps with 10 second hold)
  • Upper Trap Stretch (3 reps with 10 second hold)


After completing the stretches, you’ll want to think about strengthening your shoulders. When it comes to the shoulder, there are a few exercises that have proven to be beneficial when a client is experiencing shoulder injury or weakness.

Want to reduce shoulder pain or stop it from occurring?

Do these after your stretches each week: (Video Below)

  • Quadruped T’ with resistance (5-10 reps)
  • Prone Y/T/W (5-10 reps each)
  • External Rotation with resistance (5-10 reps)

Adding these shoulder exercises to your routine will sure keep those shoulders healthy.

Check out Coach Megan’s YouTube video showcasing all of the exercises mentioned above:

Looking for a program designed specifically for you, get in touch with the LP Physio team and get hooked up! Email to get started.

The Fit Life – 2019.14 – Movements You NEED in Your Program

 “A Little Fun, A Little Work, It’s All About Balance”

You get to the gym, trail, field or whatever activity you have on the agenda that day and you want to push hard. Because you push hard in everything you do – you love it. You love the feeling of learning new skills and pushing weight around. And if you can’t do something, you want to be able to do it, and soon.

Some of these exercises or movements can look very impressive but are definitely a little complicated. You are athletic though, so it shouldn’t be too long before you are crushing it. But, what if you don’t have the right strength, stability or flexibility needed for this type of movement?

What happens… No progression or dare we say…..unwanted injuries….

So how do we make sure we have the right strength, stability and flexibility to take on any exercise or activity we want?

Uni-Lateral Movements…what the heck are those you might ask?!?!

1-Arm & 1-Leg Movements that will help you build a rock solid foundation and allow you to crush your goals in all aspects of fitness, training and sports 🙂

Uni-Lateral Movements help support us in achieving a core base of strength before doing anything fancy. These are “simple” (but challenging) movements you can do to add to your base of training to make sure your body is ready to take on any exercise you want to try.

How do these movements help us achieve our Goals?

1: More Realistic to Real Life

We are forever moving our arms and legs at different times and for different actions. When we skate we push off of one leg onto the other. When we run we are balancing on one leg with each step. And even something as simple as running up the stairs has our lower body doing different movements at the same time.

2: Trains the Core

Not only does a 1-arm/leg movement work that particular muscle, it also works the core. During the movement, due to the unilateral motion, the core is engaged to keep your body balanced in that athletic position and ready to do the work.

3: Works More Muscles

Not just the prime movers get to work with these unilateral exercises. There are a number of smaller muscle groups that must engage to keep your body from rotating and failing on the rep. With the use of all these other muscles, it could help promote muscle development and growth.

4: Sets Us Up for Success

Sometimes, muscle imbalances can go unnoticed within bilateral exercises like a regular back squat or bench press. Your body has a specific way of compensating and it gets real good at it. You may feel very good at the exercise you’re doing but you could be setting yourself up for overuse injuries, movement issues and some muscles weakness in the future.

With our unilateral exercises, the body isn’t able to compensate for our weakness and we must build and work the muscles that are trying really hard to resist. In turn, building a strong body all around and setting us up for less chance for injury and more chance for success.

Unilateral Movements to Know

If you are training for sports performance, unilateral training will improve your on-field or on-court performance far more efficiently than traditional bilateral compound movements. It works more muscles, balances your strength, hits your core and spine, improves your balance and enhances your speed and agility.

Here are LP’s Top 10 Uni-Lateral Exercises:

  • DB 1 Leg Romanian Deadlift
  • DB 1 Arm Bench Press
  • DB 1 Arm Row
  • DB 1 Arm Shoulder Press
  • DB 1 Arm Snatch

  • DB or Barbell Lunges
  • DB or Barbell Step-ups
  • DB Bulgarian Squats
  • 1-Leg Glute Bridges
  • 1-Arm KB Swing

Check out the LP YouTube Channel for Exercises and Video Demonstrations of most exercises mentioned above.

Don’t let muscle imbalances, instability or uni-lateral weaknesses hold you back from performing at your best!

Download LP's 2-Week Accessory Plan to get set up for success and build a STRONG foundation.

Click here to download

The Fit Life – 2019.13 – Mastering the Pull Up

 “What seems impossible today will one day become your warmup”

The Ultimate Test of Body Weight Strength

Nothing like the feeling of elevating your entire body weight up to that bar. A bucket list exercise for most. But definitely one of the hardest to conquer.

Whether you’re going for your first strict pull up, working on improving your ability to do kipping pull ups or trying to get your first muscle up, the strict pull up is your foundation for SUCCESS.

We have seen the struggles:

  1. The big pull and that body just wont budge an inch
  2. The huge hip pop to try and use all that momentum to get up
  3. Shoulders shrugging at the top to try and pull yourself up that last bit

Yes, for sure you are putting a lot of energy and effort into it. But at the same time, not being very effective and leaving room for potential injury.

This is where the strict pull up comes in. We need it to build strength and body position to set us up for success. The pull up requires a strength program/plan and commitment to the plan.

Check out the video below for a proven 3-step program to conquer the pull up:

Step 1: Grip Strength

Step 2: Back Strength

Step 3: Form

Don’t let your strict pull up hold you back from your fitness goals.

Dig into this program for 4 weeks and master the movement.

Not an LP Member! Join the Community of 200 Strong. Only 5 Membership spots available. Start to-day with a 2-Week Blitz to see if the LP Family Inspires you!

The Fit Life – 2019.12 – Lessons From Member to Coach

 “It’s not what we do once in a while that shapes our lives. It’s what we do consistently.”

– Tony Robbins

Just less than 3 years ago, I walked into LP as a timid 22-year-old, looking for extra support as I recovered from a labral tear surgery in my hip after 4 years of NCAA hockey.

I became a member and loved the idea of clicking a single button on the app, a small act, but just enough to keep me committed to my workout. I showed up for the class, and I left, trusting I was in good hands along the way (Thanks Coach Ally 😀).

Now, 3 exciting years later, I have two years of coaching at LP under my belt; I have been through a year and a half of school, completing a diploma in Holistic Nutrition; and most recently, I have spent the last 10 months as LP’s Member Experience Coordinator getting to know many of our LP members, figuring out what drives them to become successful in the gym, and what gets them genuinely excited about the gym.

Through my journey from a member to part-time coach to full-time-fully-committed-LP’er-for-life, I learned of a few small things I would focus on that evidently shapes a successful fitness and health experience:

1. Engage with Your Gym Community

We know being a part of a community is necessary for your mental health, but as it turns out, it’s also extremely beneficial for your physical health, too.

I was clearly an introvert back then (and still am), working out at LP for almost year before making any concrete friendships or joining my first challenge. Like I said, I came, I worked out, and I left, flying under the radar for longer than I should have. Now, 3 years later, I know that truly diving into the gym community drives commitment, success and results.

It was the 2017 Frozen Four LP Challenge that got me out of my “social” comfort zone and it was the 2018 Frozen Four that redefined my commitment to my fitness after finishing a stressful 18 months of school.

With more focus at the gym and a regular routine, I learned of all the benefits of a workout buddy (shout out to Sandy!). I, too, have moments where rest days seem a whole lot more appealing than a workout (I am human), but I genuinely don’t want to let her down, so I click that simple button, enough to get me there again. (It’s give and take, because I know she needs me there to calculate her numbers, too 😜)

The ultimate fitness community includes not just one, but multiple methods to keep you accountable and multiple opportunities to push the boundaries of your comfort zone.

Does your fitness community give you opportunities to stay engaged? Check out our LP challenges/Events here!

2. Maintain “Focused Form” in Workouts

I can vividly remember struggling with a 65-lb bench press in my first year as a college athlete. Over the course of 4 years, I developed and worked to gain strength, but I can also confidently say that I am stronger and fitter now than I ever was as a Division I athlete.

Assessing and assisting members through their workouts, and working through my own provides insight on what earns the best results, and also what sabotages them.

Most critically, I encourage you to do all movements fully and properly. Forget the comparison between you and the people you think you should be stronger than, forget about trying to impress anyone, and forget about your normal “expectations.” Dial back to a beginner mindset if needed, and focus on improving yourself.

For example, push to 90 degrees on your squats if it means using slightly less weight. You’ll build better form, have the opportunity to review your technique and, shockingly, you can evidently feel yourself getting stronger. (Right, Erin?!?!? 😍)

Secondly, think critically about the muscles being used in a given movement, and be overly mindful to engage them properly. The best part? You don’t have to be a fitness expert to figure this out. If you’re doing a movement meant to strengthen your quads, but your lower back is hurting, re-consider your form. If you’re doing kipping pull-ups and your shoulder joints are taking a painful beating, re-consider your technique. If you’re tackling a complex movement, and you can’t seem to figure it out, seek out a resource….. I know a few at LP 😏

Does your fitness facility provide resources during your workouts? Meet our coaches here!

3. Create Personal Goals

This may actually come as a surprise, but I’m not a gym rat. I need other reasons to stay devoted beyond doing it “for the love of health and fitness.” I need to write down a bigger goal (or goals) to stay committed to the day-to-day, and engaged in the process.

It’s critical to create greater purpose in everyday actions. This is where I’ve seen the most success for myself, as well as in the accomplishments of our members. It’s no longer about going through the motions at the gym just to simply lose weight or just to be healthy. Instead, it becomes about committing to something greater; something that requires you to push your boundaries as you actively work towards it.

Think about what you want to achieve and what you need in order to take the first step. Chances are, you already have it – and once you begin to see improvements and results, you can use the momentum to propel forward. Maybe, just maybe, your fitness is no longer a chore, but a part of your day you actually look forward to.

As LP coaches, we aren’t here to tell you what your goals are, but instead to plant seeds about reaching for greater and then being a resource as you strive to achieve it. Your goals are for you to define, and for us to support.

Does your fitness regime include big goals that you’re motivated to work towards? Connect with us on social media to see what our LP members are up to!

4. Always Keep Learning

Regardless of where you are at in your fitness and health journey, the learning never ends. You can always gain more technique work or nutrition tips, but most importantly, keep learning about how you can apply it all to your life.

Seek out resources – websites, podcasts, books and people. Find trusted fitness professionals, nutrition professionals and health professionals (life coaches, naturopaths, massage therapists, chiropractors etc) that will support you with your goals…AND, as your network of professionals gets to know you, you have the pleasure of learning more about yourself – including specific areas of improvements to focus on as you continue becoming a better, stronger and more fulfilled version of yourself.

Does your fitness community have a network of professionals to support your goals? Check out our professionals here!

So, I’ll end it here: Take a second and ask yourself, what are you doing today that your future self will thank you for?

For me, it was walking into LP as a timid 22-year-old, just short of three years ago.

LP Members I hope you enjoyed this incredible insight from a former newbie and now LP Veteran! 

Not an LP Member! Join the Community of 200 Strong. Only 8 Membership spots available. Start to-day with a 2-Week Blitz to see if the LP Family Inspires you!

The Fit Life – 2019.11 – What Does Mobility Mean To You?

 “All human beings should be able to perform basic maintenance on themselves.”

– Kelly Starrett

Overhead Squat

You are in the gym crushing your squats, feeling good and rocking the workout. You look to your left and you see the person next to you squatting but with the weight overhead… Woah an overhead squat – man that looks nice.

Not to worry you say. I am strong and my back squat is pretty darn good. No problem. I can crush an overhead squat. So you pick up the bar, press it up overhead and start to move downward in your squat. And then all of a sudden, you get stuck… You hips lock up, your back shakes and your arms begin to bend… What the heck you think to yourself. Why can’t I do this? I should be able to do this!

Have you ever wondered why you might be able to do simple movements without much difficulty such as an overhead press or simple squat, but when trying complex movements you find that your range of motion suffers? You can squat and press but to maintain a deeper squat with your arms overhead feels impossible! You are suffering with some mobility issues, even though simple movements don’t appear to be a problem.

Our Team of Therapists at LP would love to help you better understand what Mobility is and how you can take your training to the next level.

We define mobility as being able to move freely through a range of motion. This is slightly different than flexibility in which we take into account the length of the muscles and the ability to move beyond a normal range.

When it comes to fitness – mobility is a component of fitness that is often over looked. We sometimes will focus on strength and endurance but not put too much care into mobility. Here at LP, we are highly concerned with proper mobility in an effort to minimize the potential for injury and to enable everyone to move freely through any movement they would like.

Factors That Affect Mobility

Any one of or combination of these factors can and will inhibit our mobility:

  • Past or present injury to a joint
  • Muscles crossing the joints in question
  • Muscle tone and development: over developed muscles can limit our ability to move through a proper range of motion
  • Even posture can affect mobility: when a joint is malpositioned it affects the muscles ability to perform optimally

How can our Therapy Team help you?

1. Video Assessment

First off we’ll start with an assessment, observing gait, complex movement patterns, simple movement patterns, looking for the subtle differences in mobility.

2. Recommendations and Treatment

Secondly, we’ll make recommendations on different avenues to address where we perceive the problems to be which may include soft tissue work (massage, foam rolling, Physio etc), strength, conditioning and stretching to balance tissue and improve mobility.

Here are the typical issues that we see as therapists and some recommended exercises. Keep in mind that these are not problem areas for everyone. Individual assessments will be required to determine the appropriateness.

  • Poor Shoulder Mobility

Stretching – pectorals, Latissimus Dorsi (Lats), Triceps, and the subscapular muscle

Strengthening – external rotators, lower-traps, mid traps and Rhomboids

  • Poor Hip Mobility

Stretching – Adductors, glutes, hip flexors

Strengthening – Glute Max, Hip abductors (glute med/min) Hamstrings

3. Re-Assessment

Thirdly, after a period of rehabilitation work, we recommend that you reassess to see where your progress has taken you and how you may need to adjust our overall approach.

  • Re-Assessments should occur every 30-60 days to ensure progress
  • Re-Assess all Movements above to track your overall mobility
  • Track Improvements and update focus and plan accordingly

Need a little extra help and guidance?

In addition to the strengthening and stretching aspect of rehabilitation, you will also benefit from REGULAR Massage/Physio where your therapist can assist the muscle and fascial tissue to function more efficiently and enhance the work you are doing.

We treat most of our clients on a monthly basis for maintenance. If they are struggling with a particular area of attention, then we often see them weekly or bi-weekly to speed up muscle and tissue changes and improvements.

If you are struggling with a particular exercise or type of movement and you would like some advice or input, please reach out to your Massage Therapy Team and we will be happy to speak with you. You can also send us a video of the exercise or movement concerns and we can assess where we see the issues and advise based on what we see.

You can find them on Facebook or Instagram, as well via email:

Sean Baker –
Ian McInnis –

Below are two success stories of Clients who have followed the Test, Treat, Re-Test Protocol and have seen significant lifestyle and performance improvements.

I’ll start with talking about an average joe client from my private practice, we’ll just call him Joe(not really his name). Joe is an electrician and he spends his days pulling wire and sometimes in very confined spaces and in awkward positions. Over several years of this type of work, Joe developed limitations in his mobility, so severely in fact that a simple squat to 90 degrees was impossible without feeling intense discomfort through his back and hips. This restriction made his job incredibly difficult to the point he was not wanting to work because of the discomfort he experienced. I had seen Joe for some time and we had treated soft tissue, he followed a regimented home care program and we eventually took him through an intensive structural rehabilitation program manipulating his myofascial system. By the end of the 10 wk program we had improved his mobility substantially. Joe was now able to squat almost fully without discomfort!! He returned to work with a new outlook and continues with his homecare to maintain his new mobility. Now we have to work on his strength and stability because he has gained new movement that his body is not use to.

This next story is about someone who we all know quite well! When I (Sean) first was introduced to LP, I started to work with Coach Adam. One of the issues/concerns that Coach Adam came to see me for was a lack of mobility in his arm. Adam was finding some limitations in his performance when it came to his snatch and overhead squats. To be more specific, he was having difficulty fully extending and locking out his one arm. So, Adam and I developed a plan which included regular massage treatments followed by regular stretching and focused strengthening on his part to correct the dysfunction and lack of mobility. The first assumption was that the connective tissue around the elbow was limiting his mobility, and this was our original thought because when he really concentrated and focused he could complete the movement and that’s where the tension was felt. After a couple treatments we came to realize that the limitation actually stemmed from restrictions in the front of his shoulder coming from the connection between his Pec Major muscle and his deltoid/bicep complex, this was also exacerbated by some weakness in his infraspinatus(external rotator). This was not the obvious limitation because there was no apparent limitation with active movement of the shoulder because of the accessory movements that had developed. Needless to say, as I managed to free the limitation in the front of the shoulder and Adam worked on increasing strength in his external rotation, we were able to gain full elbow extension. Just watch him perform now!!

The Fit Life – 2019.10 – It’s a Mom Thing

 “Incontinence: It’s a mid-laugh crisis” 

– sibylesque​

We have a deadly combo of Sprints, skipping and box jumps in a workout coming up.  Yikes this one is looking tough! As the Coach finishes the explanation and we divide to start conquering, we see a few women head to the ladies room to prepare for the workout. All that jumping is not going to be good they yell!  And then, as we go through the workout, a few more head out.  What are they all trying to avoid? 

Bladder leakage.

With a slight chirp at them for doing their business, they chirp back:

“You try having 3 kids and skipping… This is supposed to happen.”

Yes, this does happen but NO, you don’t have to live with it. Stress incontinence (bladder leakage) is something that can be improved or even corrected.  And we are hoping that you can help us in changing that “normal”.

Prepping your workout or leaving half way through, isn’t something you need to deal with. We can improve the function of the pelvic floor and put a smile on that face when jumping comes up in a workout.

Now let’s learn about the causes, fixes and recommendations to resolve what all of us ladies think is “normal”.

Why does this happen?

There is an increase in intra-abdominal pressure, which places pressure on your organs and pelvic floor. This extra stress can cause urinary incontinence, or bladder leakage.


  • Changes in hormone levels
  • Weakness or tightness in the pelvic floor or sphincter muscles

How can you help it?

A healthy, functional pelvic floor needs to have balance between tightness and relaxation. It needs to be able to contract but also needs the ability to relax.

Kegels?!? Yes and No. 🙂 Kegels were designed to strengthen the muscles of the pelvic floor. So these exercises are great for someone who needs to strengthen their pelvic floor… But what if your muscles are too strong or tight already? Should you be doing a million Kegels? That is the last thing you should be doing…

Yikes this sounds complicated – well yes, it can be.

Who can help?

Since this is a complicated subject but one that could have a huge impact on your day to day life, we recommend seeing a professional.  You will start with a proper pelvic floor assessment from a pelvic floor physiotherapist,  who can work with you to develop the right plan for you. They can direct you to tighten or release the pelvic floor and help you re-condition those muscles to work properly. They can also let you know what exercises may be good to avoid until your floor is ready to be used in that way again.

Who do we trust?

We are very lucky to have access to many great professionals and resources in our community! We have had tremendous success with the clients that have worked with these professionals and we are excited to help all of you resolve the issues you may have. 

A Body In Motion – Pelvic Floor Physiotherapist

Sara Bogdon – Pelvic Floor Physiotherapist

Camie Gedja – Pilates Instructor (@bluebirdpilates)

PS: If you are looking for an amazing “Workout Resource” for expecting moms and post natal moms please check this out!

CLICK HERE for exercise modifications, things to avoid, misconceptions and great tips and tricks to have a successful pregnancy and recovery!

The Fit Life – 2019.9 – Fuelling for Performance

 “Food is Fuel. You wouldn’t put cheap, dirty fuel in a Ferrari would you?”

– Unknown

These two cars have the same basic parts, have the fundamentals of daily needs and will both get you from A to B. BUT they are so very different in their performance. The bigger and better the engine, the faster and more efficient you will get there.

Our bodies are like cars – we need a good engine and we need efficient fuel to perform at our best. When we are pushing our bodies outside of regular day to day fundamentals, we need the big engine and we need the right fuel. If not, our performance will suffer…

When going for a workout, are you fuelling your engine properly? Are you giving your body a chance to perform? We need to make sure we have energy to do what we want and to keep that muscle from deteriorating.

The two biggest factors when it comes to performance fuel are:

  1. Type of Fuel
  2. Timing of Fuel

Type of Fuel

Getting the right type of fuel is important to your results. And Alcohol is a serious no-no. It impairs muscle growth, fat loss, performance and recovery… So, the less, the better!

Best Protein Sources
1. Egg Whites5. Fish
2. 90% or Leaner Beef /
Pork / Steak
6. Seafood
3. 90% or Leaner Turkey7. Cottage Cheese /
Greek Yogurt
4. Chicken Breast8. Vegetarian Options


Protein is the most important type of fuel. It builds muscle and saves it. We shoot for around .8 – 1g per pound of body weight per day. More protein than that, is not better., so don’t go overboard. Animal sources are technically the best source for results but vegetarian options can do the trick!

Healthy CarbsWorkout Carbs
Sweet PotatoDextrose
FruitFruit Juice
Brown RiceCoconut Water
Whole Wheat Pasta
Whole Grain Bread


The second most important, is carbohydrates. Carbs fuel and replenish hard workouts and help to signal your cells to use your protein intake to grow muscle. Our intake for this food varies depending on our workout intensity and time of workout and can range from .5g – 2g per pound of body weight.

Intake is based off of workout intensity (Light, Moderate, Hard):

  1. Non Training less than .5g per lb
  2. Light Workouts 1g per lb
  3. Moderate-Hard Workouts 1.-2g per lb
Healthy Fats
Natural Nut Butters
Avocado Oil
Coconut Oil


Fats are needed for our basic survival. They are essential for proper hormone function and essential body functions. But above the minimum intake (10% of diet), they don’t offer much more benefit to any body composition goal or performance.

Fat intake should be mostly monounsaturated (in the form of healthy sources like nuts, nut butters and healthy oils like olive oil) and stay away from the others. If you are needing extra calories, these types of fats are an easy and usually tasty way to get them. Yum!

Timing of Fuel

Timing of your fuel is not quite as important as type of fuel, but still worth doing for optimal performance. Nutrient Timing can be split into a question about how many meals per day should be consumed, and also if those meals should be timed in any special way around your training, activity, and rest?


Our muscles are always growing and expanding ALL day so therefore we need a constant supply of amino acids. If no amino acids are available to use, our body will take from our current muscle and deplete them…

What meal frequency allows for continual supply of amino acids?

Protein Timing for Best Results
Separated relatively even throughout the day (3-4 hours apart)
Eat upon waking
Split amongst several meals throughout the day (4-7 meals)
Consume some one hour prior to bedtime (slower digesting protein)

Depends on…

  1. Protein Type
  2. Meal Size
  3. Fat and Fibre Content

For example, consuming a whey protein shake of 25g can mean total digestion within the hour. Consuming that same shake with 1000 calories of ice cream can allow that whey protein to contribute amino acids to the blood for hours to come. Even more protein itself (an 8oz steak vs. a 4oz steak) can delay absorption times.

Both fat and fiber can delay and prolong the digestion of proteins to a considerable extent. For example, a large, fatty steak can take as long to digest as a casein source (longer than 7 hours).


Carbohydrates fuel and replenish tough workouts. There are five distinct windows to consider when determining when to eat your carbs

  1. Pre-Training
  2. During-Training
  3. Post-Training
  4. Post-Post Training
  5. All other times

Eating most daily carbs pre, during, and post workout will give you an advantage and will give your body what it needs to perform. Take a peek at the table above and only consume “Workout Carbs” in your During Training timeframe.


Slow Digestion… This means we should stay away from consuming them in the meal before training, during training and post training.

So there are your two nutrition basics for fuelling performance. Don’t make it too complicated. 🙂 Make sure you are eating enough and time your meals around your workouts. Follow this guideline and improve your performance.

Not sure what to eat.

Download LP’s Approved Food Choices

See what GOOD FOOD can do for you.