First off, what’s with the picture? Well, that’s me over on the far right at the front when I had the privilege to assist at a StrongFirst SFL barbell certification that was held in April 2024 in Vicenza, Italy.

ON-LINE SMALL-GROUP CLASSES

Coming Soon: Turn your Back on Lumbar Pain

Get your life back! Invest half an hour over 5 consecutive days, plus another 7 minutes of practice on your own between each class, for dramatic results, no matter the cause of your pain. On a 10-point scale of subjective pain levels, most people experience a 2 to 4-point pain reduction. (Note: I cannot diagnose the cause of your back pain. This is meant to complement, not replace, any guidance from your doctor or physiotherapist.)

I built this method based on my own personal experience of overcoming functional scoliosis, being in constant pain, and even spraining my lumbar spine, to the point where I’ve now achieved a documented more-than-double-bodyweight deadlift, entirely beltless.

My method is based upon first, incorporating optimal breathing techniques to quickly reduce the level of pain signals (by reinforcing the parasympathetic portion of the autonomic nervous system).

Optimal body positioning and mechanics then help prevent pain from recurring. More specifically, we will encourage mobility in the thoracic area of the spine and the hips, plus core engagement to maintain a more neutral spine and thus prevent the lower back from getting constantly overtaxed.

Spend half an hour on-line with me each day from Monday to Friday — and don’t worry, there is a playback option for any of the days that you may miss — and 7 minutes each day on your own to solidify learning. Maximum 8 people for quality attention. Please email me if you would like to be considered as a soft launch tester (August 18-22/25, at 8:15 a.m. PST.): whatsyourstrength (at) gmail (dot) com.

Ready, Set, Lift!

My “OG” signature class: unique strength classes for steady progress. Everyone from injured beginners to competitive athletes is welcome. We all work on the same strength principles — following a six-week cycle from the endurance range into lower reps, then a deload week — but depending where your body is at and what equipment you have available, everyone doesn’t necessarily perform the same actual moves.

Mondays are mainly an upper body focus, and Thursdays are mainly a lower body focus.

I was tickled pink to receive a spontaneous text one day after class: “Brilliant class. You’re like a gardener, pulling weeds out of our bodies.” Make of that what you will 😉

 

Your home equipment can even be as minimalist as a few dumbbells and bands, and a number of regular participants have worked their way up to kettlebells and/or barbells and plates. (Note: this class has no cardio component or high-impact moves.)

Monday (upper body focus) and Thursday (lower body focus) mornings, 9:00 a.m. (BC time); 55 minutes. Please see below (under “pricing”) for dates of the next strength cycle.

Wednesday Express

Short and sweet: Start with a warmup, end with a quick stretch. For the time in between, there is a cardio component (low impact), and we focus on full-body strength: typically a push, a pull, and a lower body component. Equipment: we’ll make it work with what you have 😉

Wednesdays at 5 pm (BC time) for half an hour.

IN-PERSON CLASSES

Kbell+

Want to feel energized and powerful? This class will help you get there. 55:00 minutes of mobility, strength, and cardio, all with a focus on good posture and movement mechanics.

The “plus” part of the name is that IF you already know how to perform a swing safely, kettlebell options are provided — but otherwise, no problem, other people will also be enjoying different non-kettlebell moves during those parts of class.

Class runs at Sunset Community Centre, 9:15 a.m. on Saturday mornings, and will return on September 13th, 2025.

Introduction to Kettlebells

So that you can learn how to safely perform a swing, which is the basis for all of the ballistic kettlebell moves. This runs frequently as a two-Saturday class at Sunset Community Centre, or please ask me if you want to set up a date for your own personalized group. The next one at Sunset runs on October 11th and 18th, 2025. Click here to register.

Healthy Eating Habits

The decisions we make around how and what we eat are deeply personal. Sometimes it can be difficult to figure out how to align those daily decisions with long-term goals: more energy, improved athletic performance, or a healthier body composition.

We’ll start by making sure you’re hitting your minimum protein intake. Next, we’ll establish your maximum caloric intake target, and the right carbohydrate and fat targets for you. “Hot topic” discussions spice things up as we personalize strategies for long-term goal success.

Sunset Community Centre, Thursday evenings at 6:30 pm for 55:00. The next session will be back in the fall of 2025.

CLASS PRICING AND DATES

For classes at Sunset Community Centre, please go online at vanrec.ca, call 604-718-6505, or register in person.

For on-line classes:

Ready, Set, Lift class programming runs in repeating-loop strength cycles. Cycles are normally six consecutive weeks. The per-unit price is best for you if you register prepaid for a full strength cycle, at $270 (plus an additional pro-rated $22.50 per class if we need to run a “bonus week” within a given strength cycle).

You are also welcome to join any time at $35 per single class, or $150 for a 5-pack (2-month expiry period) / $300 for a 10-pack (3-month expiry period).

This strength cycle runs Monday July 7 to Thursday August 14, 2025, with no class on BC Day, Monday Aug 4. Pricing is $247.50.

Wednesday Express rates: $25 per class, $110 for a 5-pack (two-month expiry), or $200 for a 10-pack (three-month expiry). Second participant using the same device, add $10 per class.

Keep your eyes peeled for Turn your Back on Lumbar Pain.

GST is in addition to the above rates.

E-transfer is the preferred method of payment once I invoice you. New: I do accept credit card payments, but unfortunately I will have to pass on the 2.9% surcharge to you.

REGISTRATION

For in-person classes at Sunset Community Centre, please go online at vanrec.ca, call 604-718-6505, or register in person.

Booking for all regularly scheduled on-line classes is 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.

For the Turn your Back on Lumbar Pain package, just sign in for the first class, i.e. the Monday, and I’ll get the rest.

Note: for those who purchase on-line classes as drop-ins, please note the 24-hour late cancellation policy for classes. You can still sign until 1 hour before the class begins as long as it shows up in Setmore and the maximum capacity has not yet been reached.

Any questions? Please email me at whatsyourstrength (at) gmail (dot) com

WORKSHOPS

Workshops are often held at Academie Duello. The next one will be on archery mechanics, on Sunday September 14, 2025.

Click here to register.