Upper Body Strength Workshop

Bench press and military (overhead) press: classic ways to build and test your upper body strength.

We’ll go through how to prepare to press, how to set up to press safely, and how to adjust the pressing to your own body’s needs.

Sat Mar 14, 2020, 9:00 – 11:00 at The Bar.

$50 + GST for 2 hours. Registration info and link is below.

Ready, Set, Lift!

Lifting classes that are beginner-friendly, injury-friendly, and budget-friendly as well. Join anytime!

We all work on the same strength principles in class, but everyone may not do the same actual moves. For example, on a hip hinge day, some participants might be practising an unloaded glute bridge on the mat, and others will be deadlifting. Similarly, a vertical push day might range from lifting an arm overhead without pain to gearing up for a heavy press.

Tuesdays and Thursdays, 9:00 a.m. at The Bar Strength and Conditioning

Ready, Set, Lift! classes are 55 minutes long. Maximum 6 participants for quality attention.
$25 per class, or $200 for a 10-pack (2-month expiry period). Sign-in information is below, under “class registration and facilities.”


I’ll admit it, I am nowhere near the most naturally flexible of people – which is why I know we all need to commit to some mobility time! We will typically target the chest, upper back and hips, sometimes ankles, and we aim to tie in good, relaxed breathing throughout to let our nervous system settle into actually using a better range of motion.

Thursdays, 6:30 p.m. at The Bar Strength and Conditioning

Unwind classes are 30 minutes long.

Come whenever you feel you want to move more easily with less tension.

information is below, under “class registration and facilities.”
Maximum 4 participants to have enough space to relax into your stretch.
$15 per class, or $120 for a 10-pack (2-month expiry period).


This class runs on more of a term registration basis due to the technical and progressive nature of kettlebell training.

Classes will usually start with technique, which can be quite mentally challenging, and finish with a heart-pumping workout to challenge you physically.

Beginners, please make sure you can attend the first class of each term.

And for those who already have a perfect swing (hmm…), fear not, we’ll have you work on something more advanced until the beginners and more advanced people come back together for the “workout” portion of class.

Select Saturday mornings at The Bar Strength and Conditioning
This term continues at 8:00 on Saturdays until March 14, 2020.
No class on the Family Day long weekend (Sat Feb 15).

Next term runs at 8:00 on Saturdays from April 18th – Jun 13th.
No class on the Victoria Day long weekend (Sat May 16th). Total of 8 sessions.

Kettlebell classes are 55 minutes long.
Maximum 6 participants for quality attention and safe space usage.
$25 per class, or register for the whole term for $160 (works out to $20 per class).

information is directly below.

Class registration and facilities

New for 2020! On-line booking at: https://whatsyourstrength.setmore.com/ Please note that your first login must be on a desktop (classes are on the left-hand side), and after that you can use your phone.

Payment isn’t integrated with the on-line sign-in at this time. E-transfer is preferred, to: whatsyourstrength ( at ) gmail ( dot ) com, with cheque or cash also accepted.

12 hours’ cancellation notice on classes, please, but you can sign in anytime before the class begins as long as it still shows on the schedule and the maximum capacity has not yet been reached.

Any other questions, please email me at whatsyourstrength (at) gmail (dot) com

All above classes are held at The Bar Strength and Conditioning, 2nd floor, 8410 Fraser Street. It’s at the base of Fraser, SE corner of Fraser and Kent, immediately south of the railroad tracks. There is limited parking in stalls marked “The Bar,” and usually ample parking on the street. Transit: the #100 and the #8 both stop a block away, at Fraser and Marine. Bicycle: it is directly on the Kent Street bike path.

It’s a minimalist gym, so please bring your own water bottle, and a towel if you will need one. (There is a shower there.)

Also, be aware that while some people do bring their dogs with them, they are all well behaved.


Reduce Your Pain

A non-medication-based approach to taking charge of reducing your pain levels. We will cover re-setting our nervous system to calm down pain signals, improvements to breathing and posture, soft tissue release techniques, and how to make pain reduction “stick.”

Please contact me for upcoming pain reduction dates.

Download the Pain Reduction Waiver here (208KB PDF)

Deadlift Workshop

We run through the basics of core and glute engagement, diaphragmatic breathing, and neutral spine. Proper form is emphasized to make sure you are lifting safely. Technique will fine-tune your lifts, and the principle of full-body tension will dramatically increase your ability to handle heavy loads.

Please contact me for upcoming deadlift workshop dates.