Giveaway alert!

We’re very excited to be giving away three prizes during each month of closure to frontline healthcare workers! Three coaching sessions (assessment, program & follow up), one massage and one athletic therapy session will be given away at the end of each month. It’s our small way of saying thank you for all that they are doing to keep our community healthy and safe.

Please send us your nominations! You can send us a DM, email, FB message or good old phone call with your nominee’s name and contact info. We will draw three names at the end of the month and email gift certificates that can be used for when we re-open our doors.

Our first draw was on April 30.  Congratulations to all of our winners!  We had one special donor (thank you, N!) donate an additional prize for April and May that was used as a flex prize (a massage, athletic therapy or coaching session).  We also have another special donor (thank you, J!) donating a package of five personal coaching sessions.  This will be given away at the end of May.

While we do not know when our doors will be open, we are preparing ourselves with systems, strategies and equipment to ensure we are able to open safely.  We await word from public health and from our regulatory colleges with regards to opening dates and safety guidelines.  We are consulting with our team and are going to ensure we have the right systems in place to help keep everyone safe and healthy.  Please stay tuned for our re-opening date and for our safety guidelines.

Running Consultations Now Available!

John is pleased to be offering tele-consulting services for runners! He has over 20 years of strength and conditioning experience and over 30 years as a distance runner. He would be happy to offer guidance by way of virtual coaching (secure and HIPAA compliant) to assist in progressing your health and fitness during this challenging time.

These sessions will provide an opportunity to review and provide feedback on your existing running plan; provide strategies for optimizing your training while optimizing recovery during this period of time; provide guidance on opportunities for improving running economy and more. We’re eager to continue to help you move forward along your health continuum!

To schedule your appointment, book online or for additional info, please contact John at



Temporary Closure

To our valued clients and community,

We care about your health and the health of our entire community. We feel that it is prudent to close our doors at this time to prevent the spread of COVID-19 and follow the suggestions laid out by Ottawa Public Health and our respective colleges and certifying bodies. As of now, we plan to re-open on April 6.

As a small local business, we did not make this decision without careful consultation and consideration. We fully support Ottawa’s public health efforts surrounding COVID-19. Our thoughts are with all who are affected.

We are offering online training and hope that you consider this as a viable option to stay active at home. We are also offering phone consults (30 or 60 minutes) to help guide you with an in home plan. We can work on bridging the gap to provide a maintenance routine. As fitness and health professionals, we can take your unique circumstances and history into consideration and tailor an at home plan that will keep you healthy, fit and mobile. Please let us know if this would be of interest to you. Our goal is to ensure you can maintain your level of fitness and health and avoid injury when returning to your desired activities when it’s safe to do so.

Please let us know if you have any questions or concerns. Thank you for your understanding. We hope you all stay healthy and well.

Sarah and John

Welcome, Madison!

We’re pleased to welcome Madison Brennan to the Continuum team!

Madison is a Registered Massage Therapist and a Registered Kinesiologist with a Bachelor’s degree in Physical Education from Queen’s University. Madison has a background in competitive dance and has experience working with athletes in various settings. She has day/evening and weekend availability. You can book an appointment with her here.

Madison Brennan

We’re pleased to welcome John back from his expedition with Ray crossing the Akshayuk pass in Baffin Island. Their 25 hour crossing was difficult but breathtakingly beautiful. Welcome back, John and Ray!

We’re Moving!

We are excited to announce our move! We’re going to be moving our studio to avoid disruption to our clients due to a new construction project right next door. We will be staying in the Westboro area. You’ll find us just a short 2 minute walk from our current location.

As of May 1, please join us at 290 Picton Ave, unit 104. We will be on the main floor (just 4 steps down) and will have two reserved parking spaces in the lot. Our parking spaces will be identified with signage. Picton is accessible off Winona Ave and is one street parallel to Richmond Road (between Churchill Ave & Athlone Ave)

John, Sarah, Cailey, Shannon and Sarah K will all be moving to the new space. Jay will be moving upstairs to the Vital Point clinic as of April 15. You can book with him at this link He will have a few hours with us on Fridays as well. Stay tuned, as we will be announcing expanded services and newcomers to our team in the coming months!

We would like to thank you for your support over the 7 years we’ve been in business. We are eager to help you all move forward along your health continuum in our new space.

Videos and Podcasts

Continuum’s Sarah Zahab was featured on REALTalk with Sarah.  It was a pleasure to chat about health and fitness and share some of our top exercises.  Scroll to the 8 minute mark to start the video.  Here’s the link.

We were also featured on Living your Life with Lianne Laing.  Lianne’s podcasts are always inspiring and uplifting and we always walk away having learned something new.  Tune in to our podcast here.  You can also listen on Spotify and on Apple and Google podcasts.  Please let us know what you think!

We are always eager to help you move forward along your health continuum.  From treatment of an injury to training for a race (and everything in between!), we’re here to help guide and support you along the way.

Image may contain: 2 people, people smiling, people sitting, people standing and indoor

Welcome Cailey and Shannon!

We are pleased to Welcome Cailey Bryson and Shannon Walsh Moreau to the Continuum family!

Cailey and Shannon, both Certified Athletic Therapists, will be working closely with the coaches to apply assessment and treatment skills along with their knowledge of corrective exercise prescription to quickly and safely help you progress after injury, surgery or other training setbacks.  Both use a wide range of techniques including soft tissue release, joint mobilization, muscle energy work, biomechanics correction and Shannon also utilizes contemporary cupping techniques.

You can book an appointment or an assessment here.  Evening and Saturday appointments are available.

shannon photo1

5 Tips for Yoga Instructors

It was so great to be featured on  I hope you have a chance to listen to some of the other amazing podcasts.  After the podcast, Rudie thought a few tips for yoga instructors may be helpful and I happily agreed.  Here’s my top 5 tips:

1.  Set the tone. Spend a moment coaching optimal breathing mechanics and alignment. Talk about the importance of the 360 degree expansion on inhale. Encourage a posture check when standing in mountain pose. If you’re noticing a forward head, an internally rotated shoulder or lumbar lordosis, give cues to help put your participants in optimal alignment and encourage them to continue to focus on it outside of class as well.

2. Stop with the crunching madness! The abdominal crunch places a lot of load on the cervical spine, an area that many people have issues with because of their poor posture, increased sitting times and improper use of technology. We’re putting our spines out of alignment by craning our necks forward putting us in constant cervical extension, straining the upper traps, suboccipitals and surrounding musculature. The crunch just aggravates this already poor posture. Many of our clients have limited time to train and instead of reinforcing our already shortened anterior musculature, the emphasis should be placed on the more important transverse abdominus, multifidus and deep core stabilizers that improve overall stability and power. Think neutral spine. Planks and bird dogs are excellent.

3. Plan 75% of your class. Note what sort of movement deficiencies you see. If most are having difficulty with a proper squat or updog, spend time at the end of your class coaching movement correction.  Break down the movements into small chunks and practice one section at a time until you can build into the full expression.

4. Be picky. If you notice half of your class participants aren’t using proper form, stop and coach the proper movement. You might prevent future injuries and your participants will appreciate the in depth coaching. Give them the cues they need. Teach them how to move well. Don’t be afraid to use technical terms. Use proper terminology for muscles and movements.

5. Always keep learning! Feel like your anatomy isn’t strong? Take an anatomy course. Review your notes often. Interested in biomechanics? Sign up for a course. Do you admire certain experts in the field? Follow them on social media. Attend conferences, listen to podcasts, take advantage of online learning options, and stay relevant in your field. Hire a coach and work on your own movement/strength deficiencies to stay balanced.

Hope this helps!  Please let me know if you have any questions at all!

Sarah Zahab BSc., R. Kin, CSEP-CEP

Running Rebuild

We are so excited to be offering Running Rebuild, a new workshop offered by John Zahab.  The goal is to help you to gain a better understanding of how movement efficiency can positively impact your running.  Here’s our full course description:

This workshop is applicable for all those who are new to running, up to the very experienced runner.  The lecture will expand on concepts for creating an environment for individuals to work towards improving their movement efficiency.  We will explore barriers to efficient movement and how this may have an impact on performance and injury rate.  The workshop is comprised of two parts.  We will begin with a sit down lecture – where these concepts will be presented. Time will be allocated for Q & A.  We will then bring the workshop outdoors for an active portion – a hands on experience of focusing on key aspects of running efficiency.  The goal of the workshop is to have the participants come away with a better understanding of how improving movement efficiency may have a positive impact and help create a sustainable running practice.

Please bring active wear and running shoes and a water bottle.  Please dress appropriate for the weather – we will be outside for the active portion rain (or snow) or shine.  It will be an approximate 5 to 10 minute gentle run to get to the outdoor meet up location (and the same to return) – participants must be in running condition to satisfy this.

We’d love to see you there!  Space is limited.  You can reserve your space here.


Happy Holidays!

We hope that you all have an opportunity to wind down for the holidays and have a chance to renew and refresh.

We are taking a few days off but we’re all eager to help you move forward along your health continuum in 2018! John, Véronique, Graydon and Sarah are available to help you update your program, review your current workout, re-assess or just guide your through your workout. Jay and Sarah K are happy to provide athletic therapy treatments. You can view our schedules and book online here.

We’re offering Posture & Balance Improvement, Mobility & Self Massage, and a Total Relaxation workshop in the new year. Total relaxation is our new workshop that will focus on optomizing breathing mechanics, improving mobility and releasing tension in the body. Have a peek at our schedule and reserve online here Classes begin January 15.

If you are looking for a unique gift idea for the holiday season, we offer the gift of health! We have gift certificates available for our services and group classes. We also have a selection of Yoga Tune Up® balls, lacrosse balls, foam rollers and other self release tools to help with your mobility work. Please contact us for more details.

Here are some older CTV segments on healthy chip recipes (for those potluck dinners) and some at home winter workout ideas for those days when heading outside or to a gym isn’t possible.

Wishing you all the best for a healthy, fit and happy New Year!

John, Jay, Sarah2 , Graydon & Véronique