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 http://continuumfitness.ca/classes.php. 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

Upcoming Workshops

We’ve added a couple of classes to our spring lineup. Please join us for Posture Improvement (Thursdays, 7:30 pm) and Mobility & Self Massage (Mondays, 7:30 pm). Session begins June 1. Only $75.22 for 6 weeks or $15 for a single drop in (space permitting).  Please check in with us ahead of time if you plan to drop in.  Here’s the link to register online.

Thank you to all who came to our open house to help us celebrate 5 years. We really appreciate your ongoing support.  Congratulations to all the prize winners!  Here’s to another 5 great years!

5 year open house

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We’re all pretty excited, here at continuum about our recent birthday. We turned five! Please join us on Thursday, April 6 from 5-8 pm for our open house!  Stop by and say hello, have a drink and some snacks and chat with our team.  There will be draw prizes – including a five package of one hour coaching sessions.  We’d love to see you!

Here are our latest CTV segments on our Top Moves for 2017 and our favourite Strength Exercises for Runners.

Looking forward to seeing you soon!


We are pleased to welcome Sarah Keindal, Certified Athletic Therapist and Registered Kinesiologist to the continuum family! Sarah’s role at continuum, working closely with the coaches is to apply her assessment and treatment skills along with her knowledge of corrective exercise prescription to quickly and safely help you progress after injury, surgery or other training setbacks.  

Sarah has experience and enjoys working with all levels, from recreational to elite athletes. She began her Athletic Therapy career in the strength and conditioning field and can therefore rehabilitate even the most elite athletes back to competition form. Working with continuum, she looks forward to collaborating with an experienced team of coaches and therapists. 

You can have a peek at her schedule and schedule online here.   Welcome, Sarah!image1

Guest Blog by Véronique Roberts

Using Data For Training and to Prevent injury

From my experience, I have dealt with many injured athletes that were looking to get back into their sport. In the past, I was giving the green light according to how movement quality would be improving. If there was presence of pain or not.

A lot of people, including myself, get impatient when they get injured. They wish to go back to their sport as soon as possible and wish to succeed. I found it really hard to let people know that they were not ready to go back to their sport when all I had was my experience in the sport industry and training. A lot of the time people ask when will they be able to go to their sport and that is a hard thing to foresee. One of my previous athletes in volleyball kept going back even if I told her to hold on coming back and to focus on getting rid of the pain and building a strong foundation. The last thing I remember telling her was that she will be able to return to her sport when she will be able to do a side plank pain free. Seems simple right?

At this moment it would have been really good if I were able to let her know where she was in her training foundation and where she needed to be according to data to be able to return to her sport injury free. I would have had data to back me up as well as my experiences.

Part of the industry is always about learning, self growth and finding tools to help you and your clients progress. In the past year, the focus has been on learning about the functional movement screen and the Y-Balance test as you all probably know if you have been following me.

Those tests have been really beneficial for me and my clients but I knew that we were only scratching the surface. I understood how the data worked but now it was time for me to invest on a new software called move2perform.

Move2perform uses an evidence based approach and helps us understand better where our clients are in their training but mostly, they tell us if our athletes have a good foundation on functional movement patterns and if they are more susceptible to injury than their counterparts. If our clients have gotten injured within the last 12 months but were cleared from their physiotherapist or doctors to start training, that does not mean that they are necessarily ready to return to sport. Move2perform reports help us knowing if the athlete is ready to go back to their sport without risking getting injured again.

Are you ready to return to sport? Do you want to avoid taking some time off from your sport because of injury? Having a strong movement foundation without major movement asymmetries is key in order to stay healthy in your sport and strong. You are only a few tests away to shed some light on what needs to be worked on in order to keep doing what you love. Are you willing to take the time now to help yourself stay out of injury?

Book an FMS and Y Balance test screen today https://www.schedulicity.com/scheduling/CFAMEH


Summer Sale!!

We’re so pleased to be offering a summer special. Our 5 & 10 packages of personal coaching sessions purchased during the months of June, July and August will be 50% off! This applies to services offered by coaches Veronique Roberts and Graydon Paitich only. Have a peek at their schedules and book online here.

Most of our classes are underway this session, however our Mobility and Self Massage class begins July 6. Improve your mobility, range of motion and tissue health in this restorative class. Classes are held on Wednesdays at 6 pm and the cost is $75.22 for 6 weeks.

Here are our most recent CTV segments on Post Workout Habits, Outdoor Workouts and Fun Family Workouts if you’d like to have a peek.

Happy summer!

Who are Kinesiologists?

So you might be asking yourself, when should I consult a Kinesiologist?  Great question!

The practice of Kinesiology includes the assessment of human movement, performance and physical function. Kinesiologists are human movement specialists that aid in the rehabilitation, prevention and management of various health conditions that may cause physical limitations. Their goal is to improve human physical functioning in many areas of life including sport, work, exercise, and activities of daily living.

In order to practice Kinesiology, you must be registered with the College of Kinesiologists of Ontario. This is a regulatory body that is mandated by the Ontario Government to protect the public from malpractice. To become registered, Kinesiologists must complete a minimum of a 4 year University degree in Kinesiology or a related field. Personal trainers on the other hand, only require a brief introduction to courses in anatomy and Kinesiology to become certified.

Kinesiologists are able to work with everyone, from healthy individuals to those with limitations or chronic diseases. Kinesiologists are specialized in their ability to provide individualized exercise programs based on fitness levels and health conditions. They provide a very holistic approach from their backgrounds in biomechanics, anatomy, nutrition, physiology, psychology, and neuroscience.

When to see a Kinesiologist;

  • If you wish to improve your quality of life through improved movement and performance
  • Experience a physical limitation, injury, or medical condition
  • Obtained a referral from your doctor to engage in physical rehabilitation

So what to expect when you first see a Kinesiologist?

  • The Kinesiologist will first take a complete health history in order to identify your goals, objectives, and any limitations
  • Next will be a complete assessment of your movement patterns which may include functional movement testing, flexibility testing, strength testing, cardiovascular testing, gait assessment, and posture analysis.
  • Afterwards the Kinesiologist will discuss the findings with you, in order to create a personalized exercise plan to meet your specific goals and objectives
  • Finally, the Kinesiologist will teach you a variety of exercises and the skills you need to help improve movement, performance, strength, mobility, alignment and posture

Sarah Zahab at Continuum Fitness is a Registered Kinesiologist and can help you move forward along your health continuum!



We are ready for spring here at Continuum and look forward to our next round of classes and workshops beginning March 24.

All of your favourites are back: Stability for Runners and Walkers, Postnatal Exercise with Baby, and Posture Improvement. We’re pleased to be offering a new session: Foam rolling and Self Massage with Véronique Roberts. Try a FREE class on April 1 at 7:30 am. You can view our full schedule here http://continuumfitness.ca/classes.php and register online here http://bit.ly/1c2hUry

Here are our most recent CTV segments on Improving your Posture and Stability Ball Exercises. Catch us on CTV Morning Live this Wednesday at 8:15 am – we’ll be sharing fun exercises you can do with your children over March Break. We’ll have some extra special guests joining us!

If you happen to come across the March issue of Today’s Parent Magazine, have a peek at page 27. Sarah contributed to an article on Diastasis Recti.

We hope to see you soon and are eager to help you all move forward along your health continuum!

Free Classes

We hope that you are all winding down and enjoying some well deserved time off. Wether it’s a few days or a week or two, we hope that you rejuvenate, refresh and renew.

We are taking a few days off but look forward to helping you all move along your health continuum in 2016! John, Véronique and Sarah are available to help you update your program, review your current workout, re-assess or just guide your through your workout. We’re also offering the Functional Movement Screen (FMS) and NeuroKinetic Therapy® (NKT®). You can view our schedules and book online here Schedulicity.

We’re celebrating the new year with a week of FREE classes January 18-21! Have a peek at our schedule and hop online to reserve your space http://continuumfitness.ca/classes.php. We’re offering Posture Improvement, Foam Rolling, Stability for Runners/Walkers and Postnatal Strength with baby.

If you’ve missed us on CTV, we have a few videos you might find interesting. Here are some tips on Healthy Chip Alternatives, Everyday Stretching and Postnatal Strength Exercises.

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. Please contact us for more details.

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

Healthy Chip Alternatives

We have a few chip lovers in our household.  Did you know that chips contain acrylamide, a known carcinogen?  This compound occurs when a carbohydrate is heated at high temperatures (such as frying).  I’ve tried a few different options to mimic that satisfying crunch that the mighty chip provides us and one of my favourites is the kale chip.  Many find it difficult to perfect – the chips burn or get soggy.  Here’s are two tricks to get the perfect kale chip:

  1. Make sure the kale is dry. I’ll wash it the night before and leave it in the sink, pat it dry or put it in the salad spinner.  If you don’t have time to dry it completely, heat the oven to 350F and turn it down as soon as the chips go in the oven.  The higher temperature will burn off any excess water.
  2. Once you’ve brushed the kale with oil and added your seasonings (sea salt and nutritional yeast are our favourites and give a nice cheesy flavour), cook them low and slow.  Try baking them at 250F for an hour or so.  They are less likely to burn and will cook evenly and turn out perfectly crispy!

Yucca, Taro, Sweet potato and squash are also great chip alternatives.  Dasheen is one of my favourites as it is a starchy root vegetable and provides a nice crunch.  Beets are a nice sweeter chip alternative – surprisingly good. Slice thin, brush with oil, bake low and slow until crispy and enjoy!

Have a peek at our CTV segment on healthy chip alternatives and see how great they turn out!   http://ottawa.ctvnews.ca/video?clipId=693748