Continuum Fitness and Movement Performance

👟 35% off Walk Your Way Fit at www.humankinetics.ca!

Walking is a powerful tool for health, longevity, recovery and fitness. We can walk to reduce sedentary time, to make our day more dynamic, to recover, to clear our heads and to habit stack.
I lift, run, ski, ride, dance AND I walk.

Walk your way fit is a great resource for anyone who enjoys walking. Learn:

👟 Techniques to increase walking speed and intensity
👟 Effective warm ups, cool downs and alignment tips
👟 Anatomy, breathing mechanics and injury prevention
👟Ready to use, structured programs for 5Ks, hills, half marathons & more
👟Strength Training & more

Grab your copy at www.humankinetics.ca - enjoy 35% off all books with code THANKS35 until MAY 26th!
Also available at Indigo, Amazon, and local book stores.

Introducing:

Walk Strong!

Walk Strong is a guided outdoor class designed to help people build strength, balance, and confidence in a way that carries into everyday life.

Each 60-minute session blends walking with simple, effective movement — including strength and balance drills, gentle intervals, and mobility work. The class uses a regroup-style approach so participants can move at their own pace while staying connected as a group.

This class is ideal for individuals returning to movement, managing injuries, or looking for a supportive and structured way to build consistency outdoors.

The focus isn’t on speed — it’s on developing a stronger, more capable body over time. Come as you are. We’ll build from there.

When: Tuesdays, 7:30-8:30 am
May 26 to June 16
Cost: $112+HST

Register: https://continuumfitness.janeapp.com/ #/staff_member/13/treatment/120

Madison update!

Madison is set to return from her time with the PWHL in June and her schedule is now open! To book a massage with Madison, please visit https://continuumfitness.janeapp.com/ #/staff_member/3/treatment/4

Best of luck to the Ottawa Charge in the Playoffs!

Book Online at Continuum Fitness Clients begin with our Customized Functional Fitness package, which includes four 1-hour sessions. The first is the comprehensive assessment, the second session reviews the customized workout plan, and the third and fourth sessions provide opportunities to fine-tune technique and reassess where requ...

Postpartum exercise guidelines (2025) 👩🏽‍🍼
Last year, Canadian guidelines for postpartum exercise were updated. They’re comprehensive, evidence-based recommendations that support both the physical and mental health of new mothers.

Most importantly, they’ve evolved from the “wait 6 weeks and see” approach toward more proactive, individualized, symptom-based movement.

For decades, women were told to rest and take it easy.
Meanwhile life kept moving:

• lifting car seats
• holding babies for hours
• long feeding sessions in awkward positions
• chasing and carrying toddlers

For many women, resting and easing back slowly feels right. And that’s completely valid.

But for others, moving sooner also feels right.
With the right support, consistent movement early on can help women feel better physically and mentally.

They recommend:

⇢ All postpartum women without contraindications should be physically active to gain health benefits
⇢ Initiating early mobilization with light-intensity physical activity and progressing to MVPA (moderate to vigorous physical activity) once incisions/tears have healed
⇢ Those with medical contra-indications should seek medical clearance. Modifications may be required.
⇢ Aim for at least 120 minutes of MVPA per week, spread across 4+ days & include a variety of aerobic and resistance training activities
⇢ Begin or return to this activity within the first 12 weeks postpartum when possible
⇢ Progress gradually and follow a symptom-based approach
⇢ Limit sedentary time to ≤8 hours/day and break up long periods of sitting

Research shows postpartum physical activity is associated with:

✔️ 45% ↓ odds of depression
✔️ 37% ↓ odds of urinary incontinence
✔️ 28% ↓ odds of type 2 diabetes

As well as improvements in:

• anxiety
• lumbopelvic pain
• triglycerides

That said, the guidelines emphasize something important:

This is only possible when mothers have support.

Support from partners, family, community, and society matters. If the support is there and she feels ready, movement can absolutely be encouraged.

You can read the full guidelines here:

https://csepguidelines.ca/guidelines/postpartum/.

Performing power based movements is an important element in an overall balanced training plan.

As we age, we lose power - the ability to produce force at high velocities - faster than we lose strength. This is due to the loss of our type II muscle fibres (as well as neuromuscular changes & molecular/hormonal shifts).

What if we’re injured, returning to activity after a break or new to power? Jumping straight to box jumps isn’t always the answer. Bridging the gap towards power can help individuals ease in safely, especially for those new to high velocities or concerned about injuries.

Aim for:
✅ High quality
✅ High velocity
✅ Low repetition
✅ Full recovery (long rest)
Try these power primer movements to help prepare your nervous system for higher impact power activities like box jumps etc 👇

⇢ Squat jump prep (triple extension) - propulsion
⇢ Squat jump prep - decceleration
⇢ Brigde 1 leg - power
⇢ Prone plank power jack
⇢Prone plank power hip flexion rapid switch
⇢ Single leg power knee drive - supported
⇢ Power push up to single arm hold
⇢ Power Vermont pull up
⇢ 2 foot to single foot jump

Pilates for Strength, Stability and Injury Prevention
with Candice

Saturdays, 9-10 am
March 7-28
$100+HST

A thoughtfully designed, rehabilitative-informed class that blends the best of Pilates with evidence-based exercise science and injury-prevention principles.

Each class weaves together many of the foundational exercises often used in physiotherapy and rehab settings—supporting shoulders, backs, hips, knees, wrists, and core—then layers in progressive challenges for those who want to feel the burn and build long-term resilience.

Expect smart sequencing, clear cues, and options for both healing bodies and prevention-minded Pilates lovers. Movements can be adapted or intensified, so you can meet your body where it is that day.

Some Pilates experience is helpful but not required. For best results, booking at least one 60-minute Pilates Prep / Kinesiology session with Candice beforehand is highly recommended. This allows us to:

- Ensure the class is a good fit for you
- Review injuries, movement patterns, and goals
- Set you up with the foundational knowledge to get the most out of class

Classes run in 4-week series, with thoughtful progression and level adjustments as needed—because strong, sustainable movement is built over time, not rushed.

Come for the rehab wisdom. Stay for the confidence, strength, and “oh wow, my body feels good again” energy.

Register: https://continuumfitness.janeapp.com/ #/staff_member/13/treatment/118

An RMT in British Columbia recently created a new federal petition to gather further support for HST/GST exemption for massage therapy in Canada.

This petition is sponsored by MP Brad Vis, who has previously championed similar exemption petitions directed towards the previous federal government.

A related petition, recently presented in the House of Commons by Newfoundland MP Jonathan Rowe, has already mandated a government response. Every new petition presented with maximum signatures further amplifies our collective voice and compels the government to act on this crucial issue.

We strongly encourage all RMTs, massage therapy students, and members of the public to sign this petition before it expires on December 25, 2025:

https://www.ourcommons.ca/petitions/en/Petition/Details?Petition=e-6753