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 thrilled to be able to assist at a barbell certification in 2024.
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 đ
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 standalones 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, as is Before-dinner Express.
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). For these ones, 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. There’s a catch-up option for the days you can’t make it to download the 20:00 classes and view them later.
- Pre-Emptive Strike to get the blood flowing first thing in the morning. Runs as EMOM Mondays (“Every minute on the minute”) and Tabata days, on Fridays. (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.
- Before-dinner Express: Short and sweet! This has some cardio component (low impact), and we focus on full-body strength: typically a push, a pull, and a lower body component.
- 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.
Days vary; please see Pricing & dates for dates and times
Duration: 20 minutes
See pricing & dates | See registration info
Healthy Eating Habits (Online)
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.
Weâll start by making sure youâre hitting your minimum protein intake. Next, weâll establish your maximum caloric intake target, and the right carbohydrate and fat targets for you. âHot topicâ discussions spice things up as we personalize strategies for long-term goal success.
Stay tuned for the next session!
IN-PERSON CLASSES
Strength x Cardio Full-Body Mashup (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.
Kettlebell options are provided for those who already know how to do a swing — and if not, consider taking the Intro to Kettlebells that’s offered frequently.
Location: Sunset Community Centre
Days: Saturdays
Time: 9:15am
The next term will begin on January 10th, 2026.
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. The next Sunset class should be mid to late January 2026, or please ask me if you want to set up a date for your own group.
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).
For the next strength cycle, we’ll do December 2025 as a short, more full-body style of classes to allow for holiday scheduling weirdness; it will run every Monday / Thursday through the month except for Christmas week, i.e. it’s not running on December 22nd and 25th. Package pricing for this condensed strength cycle is $157.50 plus GST.
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 Fridays (runs to Mon/Fri Dec 15/19; no classes Nov. 24 or 28)
- Shoulders of Steel: 4:35 – 4:55 p.m. on Tuesdays (runs to Tues. Dec 16; no class Nov 25)
- Butts ‘n Guts: 4:35 – 4:55 p.m. on Wednesdays (runs to Wed Dec 17; no class Nov 26)
- Before-dinner Express: 5:05 – 5:25 p.m. on Wednesdays (runs to Wed Dec 17; no class Nov 26)
- Unwind: Mondays (upper body focus) and Thursdays (lower body focus) from 8:20 – 8:40 pm (runs to Thurs Dec 11 / Mon Dec 15; no classes Nov. 24 or 27)
- Since these 20-minute classes are all a follow-along format, a catch-up option is available for any missed classes
- If you pre-register for any entire series straight through to the end of the trial period, it works out to $12 per class, depending on your start date.
- 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.)
- $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)
- $20 for a single class.
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 other 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.
Any questions? Email me!
WORKSHOPS
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.
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