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



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 and register online here

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 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!


Continuum has been featured on CTV morning live a few times!  If you missed us on CTV, here are a few informative videos for you to check out such as Runner’s Exercises, Post Run Stretches, Outdoor Workouts, our Top 5 Crunch Free Core Exercises or even Exercises you can do in your Kitchen.   Finally, here is our most recent segment on Zumba Kids – check out our special guests!

We’re pleased to announce that Sarah will be presenting at this year’s IDEA World Fitness conference in LA.  The conference is expecting 12000 delegates!  Sarah will also be offering a Prenatal and Postnatal Workshop at the canfitpro Academy in Toronto on September 26.  More details are available here

John, Veronique and Sarah all have openings if you’re looking to refresh your program, re-assess or check in. Have a peek at our online schedule

Our fall classes will begin in September and registration information will be available in August.  We have a lot of exciting events planned for the fall … stay tuned!

In the meantime, we hope you have a wonderful summer filled with outdoor fitness and fun!

Guest Post by Karelle Edwards – On the Road to Rio


My name is Karelle Edwards and I am a Canadian 100m hurdler training for the 2015 Pan American Games and 2015 World Championships. My ultimate goal is to represent Canada at the 2016 Olympic Games in Rio.

Everyone has a story and Sarah and John Zahab have given me the opportunity to share mine with you. I am thrilled to be a guest blogger!

My track career in a nutshell…At the age of 17, in my first year of hurdling, I competed for Canada at the World Youth Championships. In 2008, I was the Canadian Junior National Champion and a semi-finalist at the World Junior Championships. I was set to compete at the 2008 Commonwealth Youth Games when I suffered a back injury, a bulging disc that took me out of the sport for 3 years. My dream of being a student-athlete was crushed. I had to come home after two years at Syracuse University to get the medical care I needed. A doctor told me that I would probably never hurdle again and that I should consider picking up a new “hobby”! I admit to feeling down for a few days but refused to admit defeat. I used this bad news as a source of motivation and after a 3 year-absence from the track, I was a finalist at the 2012 Olympic Trials. In 2013, I represented Canada at the Francophone Games. Although I was back on the track, I had to modify my training to avoid unduly loading and compressing the spine. It is only now that I feel completely healthy and able to train full on! I am now “On the Road to Rio,” a dream I’ve had for many years.

The countdown to the 2016 Olympics has begun, and everything I do is aimed at turning my dream into reality. In order to reach my goal, I need to devote most of my time to training. I train several hours a day, six days a week and travel to meets on weekends. My schedule makes it impossible for me to work full-time. This is why I recently launched my On the Road to Rio fund-raising campaign. This campaign will enable me to remain focused on my training, receive the medical care I need to remain healthy and travel to national and international meets.

The support I’ve received to date from the community, friends and family has been absolutely amazing! I am so thankful to have people with me on my journey. It may take a village to raise a child but it takes a community to raise a champion!

To learn more about my journey, watch my video at and visit my website at

The Gift of Warmth

We’re hit with our first cold snap of the winter and we wanted to let you know that continuum fitness will be a drop off location for the gift of warmth campaign, offered by GoodGuysTri.  We are accepting donations of used clothing such as mitts, gloves, hats, jackets, snow pants, wind breakers, sweaters, and sweatshirts – any clothing offering insulation.  These pieces will be collected and handed out to those in need this winter.  Please have a peek in your closets and feel free to bring them in anytime.

For more information on GoodGuysTri and the campaign, please visit

On another note, many of you will be starting new exercise programs.  For a peek at our top crunch free core exercises, click on this link

Guest Post by Emily Gold (Little Lotus Yoga)

Benefits of Prenatal and Mom and Baby Yoga.

Most people rarely have one word to describe their pregnant or postnatal period.   Often they are both times of mixed emotions with highs and lows, stresses and joys.   For many women they aren’t a time of balance and often don’t allow for much time for self-care! Prenatal and postnatal (mom and baby) yoga with Little Lotus Yoga at Continuum Fitness are a great way to take some time for yourself and your baby. Read on to learn about some of the many benefits.

Improved posture and positions: Did you know that some body positions during labour and delivery can lead to faster labour progression as well as reduced pain? At prenatal yoga you will learn numerous positions that can be utilized to encourage baby’s movement and reduce pressure and pain. At a mom and baby yoga class you will learn restorative stretches and poses that can help reduce the aches and pains associated with breastfeeding and wearing or carrying a baby! Both prenatal and mom and baby yoga focus on refining posture to strengthen back and shoulders that may be slouching during pregnancy, or when wearing a baby or pushing a shoulder.

Increase strength: Yoga is a safe and effective exercise you can do throughout your pregnancy and during the postnatal period. Prenatal yoga is adapted to meet the specific needs of pregnant women, and sequences work to strengthen the entire body, to prepare it for the physical work involved in labour. Mom and baby yoga is designed to meet the specific needs of the postnatal body, revitalizing, gently toning and strengthening to help a woman safely return to physical activity.

Mindfulness: Mindfulness, the practice of remaining aware of the present while remaining non-judgmental, is an invaluable tool for birth and parenthood.   By remaining mindful during your labour you can improve your confidence, reduce stress, find space to relax during labour and develop skills to cope with pain. Mindfulness means less stress and relaxed parents have more relaxed babies, by practicing such techniques you can pass on these invaluable skills to your baby. Both prenatal and mom and baby yoga classes with LLY at Continuum Fitness include a mindfulness component for reduced stressed and improved focus.

Awareness of Body and Self: Being able to listen to your body is one of the greatest skills a woman can bring to her birth, and yoga helps us sharpen this skill.   Society often asks us to ignore our body; sit when our back aches to stand and stretch, awaken when we want to turn in and sleep, keep moving when we want to be still. Yoga, on the other hand, asks you to listen to your own body, discovering your own limits and moving into a pose in a way that feels beneficial to you.   At a prenatal yoga class you will develop techniques to listen more clearly to the cues your body is telling you now, so that when labour begins you can hear those cues and best respond to them.

Bonding with your baby- Whether you baby is in your belly, being worn, in a carrier or on your mat, yoga is a great opportunity for bonding! Prenatal yoga classes focus on breathing techniques to enhance your connection with your baby. Mom and Baby yoga classes include lots of opportunity to interact with you baby, working with them during poses and focusing on breathing techniques they will respond to and enjoy. Plus there is time for yoga and massage for baby too!

Whether you are a novice yogi or have been practicing yoga for years prenatal and mom and baby yoga with Little Lotus Yoga at Continuum Fitness is a great addition to your prenatal and postnatal wellness and self-care!   Both classes will be taught by Emily Gold, a registered yoga teacher and trained Doula. You can learn more about Emily at: and sign up for classes at: