First off, what’s with the picture? Well, that’s me 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
Turn your Back on Lumbar Pain
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, optimal breathing 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 being as overworked.)
Invest half an hour over 5 consecutive days, plus another 7 minutes of practice on your own between each class, for dramatic results. Maximum 8 people for quality attention.
I believe so strongly in this approach that as long as you fulfill the time commitment, I offer a money-back guarantee on it.
Note: I cannot diagnose the cause of your back pain. This is meant to complement, not replace, any guidance from your doctor or physiotherapist.
The first session runs July 14-18, 2025 at 10:00 a.m. PST — and don’t worry, there is a playback option for any of the days that you may miss. The next session will run Aug 18-22, 2025, for which the time of day will probably differ.
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+
Earn the rest of your weekend: postural work to stand tall, cardio to increase energy, and strength work to feel powerful. The “plus” part of class is that kettlebell options are provided within class, but only if you already know how to perform at least a swing safely – and if the bells are not for you, 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 in September 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 July 5th and 12th, 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
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).
The current strength cycle finishes on Thursday July 3rd, with no class on Monday June 30.
The next cycle will run Monday July 7 to Thursday August 14, 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.
Turn your Back on Lumbar Pain rates: Launch price is $100. Regular price of $125 will be effective the subsequent session, Aug 18-22, 2025.
GST is in addition to the above rates.
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.
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.
Most workshops are at Academie Duello.
Any questions? Please email me at whatsyourstrength (at) gmail (dot) com
WORKSHOPS
Workshops are often held at Academie Duello. (I’m anticipating that the next one will be on archery mechanics, on a Sunday in September 2025.)
Click here to register.