Classes & Workshops

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I offer several different ways to work with me, including online small-group classes that are both interactive and intimate (max 8 students per class), plus in-person classes and workshops in Vancouver, BC. Some of my clients choose to start with one-on-one sessions so we can get to know each other before transitioning to classes, but many others jump right in.

You can get a preview of what it’s like to work with me by checking out my YouTube channel. And if you’re curious about the photo (I’m at the far right in the first row), let’s spend some time talking StrongFirst and/or Italy, where I was lucky to be able to assist at a barbell certification.

Online classes | In-person classes | Pricing & dates | Registration | Workshops

ONLINE SMALL-GROUP CLASSES

Turn your Back on Lumbar Pain (Online)

Get your life back! Invest half an hour over 5 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 online with me, five times through to build progressively on what we learn — and don’t worry, there is a catch-up option for any of the days that you may miss — and include 7 minutes each day on your own to solidify learning. Maximum 8 people for quality attention. Includes lifetime access to course notes and video instruction for each of the five “chapters” of the method.

Stay tuned for the next session!

Ready, Set, Lift! (Online)

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.)

Days: Mondays (upper body focus) and Thursdays (lower body focus)
Time: 9:00am Pacific
Duration: 55 minutes
Please see Pricing & dates for dates of the next strength cycle.
See pricing & dates | See registration info

NEW! Short-form (20-minute) classes (Online)

These standalone are a trial format — so check them out! — and with the mix and match format, they can all act as add-ons to complement any other programming. Unwind is for anyone from beginner level and up. The other 20-minute classes are intermediate level (so we may want to consider doing a little personal training first to make sure you’re okay sliding into them). You’ll have my usual attentive “eyes on you” two-way attention when choosing your exercise variants and intensity, but not much time spent on technique during the actual workout, when it becomes a follow-along format. Classes will be recorded and uploaded for on-demand viewing later as a catchup option on days you can’t make it.

  • Pre-Emptive Strike to get the blood flowing first thing in the morning. Runs as EMOM Mondays (“Every minute on the minute”) and Tabata Thursdays. (For more on why Tabata, click here.)
  • Shoulders of Steel: Just like it says, blocks of consecutive weeks that focus on 2-3 exercises per block, and that are focused on developing stronger shoulder endurance and muscle building.
  • Butts ‘n Guts: Form and function for the midsection and glutes. Blocks of consecutive weeks that focus on 2-3 exercises per block to hone in on core and glute integration and strength work.
  • Unwind: Tease out more functional mobility. Monday evening is an upper body focus, and Thursday evening is a lower body focus.

Days: Please see Pricing & dates for dates
Time: 9:00am Pacific
Duration: 20 minutes
See pricing & dates | See registration info

Wednesday Express (Online)

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 😉

Days: Wednesdays
Time: 5:00pm Pacific
Duration: 30 minutes
See pricing & dates | See registration info

IN-PERSON CLASSES

Kbell+ (In Person)

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.

Location: Sunset Community Centre
Days: Saturdays
Time: 9:15am
This term runs until October 4th, 2025. The next term will run October 25th until December 6th, 2025.
For classes at Sunset Community Centre, please visit vanrec.ca, call 604-718-6505, or register in person.

 

Introduction to Kettlebells (In Person)

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. Register here.

Healthy Eating Habits (In Person)

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.

Stay tuned for the next session!

CLASS PRICING AND DATES

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

For online 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 next strength cycle runs Monday September 8 to Thursday October 16, 2025, with no class on Thanksgiving Monday (October 13). 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.

Stay tuned for the next Turn your Back on Lumbar Pain (online).

NEW! Short-form (20-minute) online classes.

  • Pre-Emptive Strike 6:35 – 6:55 a.m. Runs as EMOM Mondays (“Every minute on the minute”) and Tabata Thursdays.
  • Shoulders of Steel: 4:35 – 4:55 p.m. on Tuesdays
  • Butts ‘n Guts: 4:35 – 4:55 p.m. on Wednesdays
  • Unwind: Mondays (upper body focus) and Thursdays (lower body focus) from 8:20 – 8:40 pm
  • $20 for a single class
  • $150 for a 10-pack drop-in punch card (mix and match whichever 20-minute classes you like, space permitting; register up to one hour before class begins)
  • The price is better yet if you pre-register for any entire series straight through to the end of the trial period comes to $12 per class, depending on your start date. For example, for someone starting right away in the first week:
    • Butts ‘n Guts would cost $144 (Wed Sept 24 to Dec 17, no class Nov 26, for 12 sessions total).
    • Shoulders of Steel runs Tues Oct 14 to Dec 16; no class Nov 11 or Nov 25.
    • Similarly, Monday Unwind and Pre-Emptive Strike classes would each cost $120 (Mon Sept 22 to Dec 15, no class Oct 13 or Nov 24, for 10 sessions total)
    • Thursday Unwind and Pre-Emptive Strike would each come in at $156 (Thurs Sept 25 to Dec 18, no class Nov 27, for a lucky total of 13 sessions)
  • Finally, if you want to dive all in, $60 per week gets you access to every single one of the six 20-minute classes from the start of Monday morning to the end of Thursday evening. (No classes on statutory holidays or during the week of Nov 24-28.)
  • Since these 20-minute classes are all a follow-along format, a catch-up option is included for any missed classes

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 visit vanrec.ca, call 604-718-6505, or register in person.

Booking for Ready, Set, Lift and Express online classes is at whatsyourstrength.setmore.com. Please note that your first login must be on a desktop computer (classes are on the left-hand side), and after that you can use your phone.

Note: for those who purchase the above online 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.

For all of the short-form 20-minute classes, as of Oct 8/25, I did a trial of a new course delivery platform…but it was a dud 🙁 So for the moment, as I update things over the coming few days, please just keep it old school and email me so I can get you all set up.

Any questions? Email me!

WORKSHOPS

An abridged version of Turn your Back on Lumbar Pain will be held live at a Lunch ‘n Learn in Richmond on Tuesday Nov 4th.

Workshops are often held at Academie Duello. The next one will be an abridged version of Turn your Back on Lumbar Pain, and run from 3:00 – 4:30 pm on Saturday December 13th 2025. Register here.