TOTAL Strength & Conditioning

The dream team takes on IPF Worlds 2026 in Druskininkai, Lithuania.

🇨🇦🇨🇦🇨🇦🇨🇦🇨🇦

Luke competes this morning at 10am our time (livestream-https://www.youtube.com/live/o_101GYUiOg?si=zYt-d993dC80s_-n), and Brittany competes Sunday at 7am our time.

Excited to cheer you on from the gym!

This Saturday .homer_ competes in Guelph at Sunny daze!

Women's podium finishes thanks to !

Women's best lifter went to of . Congrats everyone!
1m

Men's podium finishes thanks to !

Men's best lifter went to of . Congrats everyone!

Our first sanctioned meet!

Still overwhelmed by the support our gym and powerlifting community lent to make this one a success.

Volunteers helped us strip half the gym, moved thousands of pounds to the venue, helped us get set up and organized AND spent their Saturday at the venue to help keep us organized, run the event and keep the athletes safe. After a long day, we had volunteers help us load the truck back up and piece our gym back together for our Sunday team training session.

Our sponsors made significant contributions to help us keep costs down, and to spoil our athletes and spectators.

and .concrete_construction purchased materials and helped assemble our main platform.

provided free treatment for athletes and volunteers.

supplied the medals for athletes and coffee for our volunteers.

ca supplied their premium chalk for the platform, warmup room and best lifters. Athletes even got to try out their new block chalk the week that it was released.

provided t-shirts for our platform crew and some of our volunteers.

gave podium winners free access to her nutrition/recipe ebook.

was set up on site with a special menu tailored to powerlifters.

A special shoutout goes to for providing photo packages to athletes, and to for hooking up and maintaining the livestream.

We had a blast, and cant wait to host another.

Ali & Luke

Celebrating our one year milestone with our Pro Summer Development Program this morning!

I may be biased, but coach is the best man for the job when it comes to athletic development. Year after year, his athletes have trusted him to guide them through their off-seasons, to build capacity and strength.

I see the care and attention he puts in to their programming, in-person training, injury prevention, and rehab programs regardless of their level of sport. 

This one is for the athletes that have shaped Luke into the Coach he is today. We proudly display some of their jerseys on our walls as a reminder of their hard work and consistency.

Looking forward to another year together!

Our first Sunday training in our new space.

This crew used to lift with us in our basement. On any given Tuesday, Thursday or Friday we would have people show up to train with us even though there was limited space, windows and ceiling height 😅. Our basement saw Worlds prep, prenatal and postpartum training and recovery, injury rehab, SO many tears, doubts, and wins.

We were so grateful for that season of our lives but were excited for the opportunity to expand.

One year of TOTAL Strength & Conditioning. 

Hard to believe that only a year ago we got the keys and started building the space that we once dreamed of. 

Being new, small business owners with a young family is no joke. It's been a year of incredibly hard work, learning and relearning. 

We've had our friends , family and clients show up in ways that we never imagined. Moving THOUSANDS of pounds of weights and equipment, helping us drywall, hang things, build equipment, volunteer their time to help us be successful in everything we do. We've had people entertain our child while we get things done, listen to us when things didn't go our way, and show up in whatever way we needed them to.

We will be forever grateful for everyone who has walked through our door and invested time and energy in us and our business, and for those who have quietly supported us outside of these four walls. 

THANK YOU for an amazing year.


homer_

Tomorrow, member competes in Battle at the Brink in Niagara Falls. Let's go Adam!

With winter/spring sports coming to an end, and the start of summer sports, there is no better time to get strong and build capacity for endurance.

We have a few spots remaining for our 4pm after school athlete classes on Mondays, Wednesdays and Fridays. This program is geared towards 12-18 year olds, who are involved in any sport or interested in strength training.

Head Coach Luke Homer has been coaching for 15 years, leading strength and conditioning programs for teams at the junior, collegiate and professional (NHL) level, and developing young to professional athletes.

Get started this week! Classes are $25 + tax/session, with a 10 session commitment. Please fill in the intake form (https://form.jotform.com/252278193644262), or DM us with any questions!

Caffeine Queen Coaching