North Star Strong

This question gets asked a lot. 👀
And honestly? There's no secret schedule. No magic window in the day. I'm not finding time, I'm choosing it. Over and over again.
That's what strength looks like when you're a mom. Not perfect conditions. Just a decision made daily.
If you've been waiting until life slows down to start, it won't. But you can start anyway.
In-studio in Hamilton & Stoney Creek
💻 Virtual sessions available too
👉 Tap the link in bio and let's make time for you.

NSS Favourites, Ep. 2: The Russian Twist.
A genuine staple in our programming.
The intent is rotational core strength. Reaching across your body, turning to grab something behind you, swinging a golf club, twisting while carrying groceries. Life doesn't happen in a straight line, and your core shouldn't only train like it does.
Correct ex*****on starts with the chin-to-chest cue: it keeps the re**us abdominis engaged and stabilizing the spine through the flexed position, so the obliques can do the rotating.
But what if you can't even hold the position? We build to it with a progression - a half BOSU behind the back to establish that anterior core engagement, layering in single knee raises for the lower abs, then progressing to a bench with foot support at a 45-degree lean, learning to twist through the trunk rather than swing the arms.

Save this one. It's a progression series that we actually use with our clients.

📍Hamilton & Stoney Creek

Guess the buff actor 🫢😝🤣

NSS Favourites, Ep. 1: The Jefferson Curl.

The "never round your back" rule and the exercise that breaks it on purpose.

❌️ Most training avoids spinal flexion under load entirely. This one uses it, slow and controlled, and that's exactly why it works.
❓️ Why does that matter?
Your spinal erectors are muscles like any other and muscles only build full capacity when trained through their complete range, lengthened and shortened. Neutral spine training, in contrast, keeps the erectors locked in an isometric hold the entire time. The Jefferson curl is one of the few exercises that actually lengthens and shortens them under load.
❗️ Here's how it works:
Standing on a small platform, you curl through the spine one vertebra at a time, all the way down. We start unloaded to build the sequencing, then add load once that control is there.
Comment "CURL" and we'll send you the full progression breakdown.

📍Hamilton & Stoney Creek

I'm a 47 year old postmenopausal wonan and these are things I've had to learn to say out loud.
1. I don't recognize my body anymore and it scares me
2. My joints feel different in everyday things I used to do without thinking
3. My metabolism has changed and it's difficult to accept
4. Strength training alongside women over 40 has been a huge part of what's helped
5. Recovery takes twice as long now and that's okay
6. I've stopped chasing the body I had at 30
7. I finally feel strong again, but it took longer than I expected

If any of these hit home, you're not alone. At North Star Strong in Hamilton we train women and men at every stage of life and we meet you exactly where you are.
Link in bio. 💪