This week’s newsletter dives into something that gets missed all the time in rehab: it’s not always about what exercise you do—it’s about how much it challenges you. I’ll walk you through a quick case study to show what I mean. Skimmable highlights in yellow below. “I’ve been doing all the exercises.” A client came to me last year frustrated that her pain hadn’t improved despite being incredibly consistent with her physio homework. She was now open to trying a trainer & hoping for a different...
25 days ago • 2 min read
HEY CALGARY (& surrounding area)... We've got a major announcement (if you haven't already heard). After touring to Florida in 2023 & Ottawa in 2024, it's time to stay home in 2025 & make this the best one yet..... .... what is it you ask? The Conditioning Workshop is landing in Calgary in 2025! September long (August 30th & 31st specifically) we will be hosting the most comprehensive conditioning and gait assessment workshop out there. Here's what others had to say about the workshop: "The...
about 1 month ago • 1 min read
This week, I’m handing the mic over to one of our endurance coaches, Rick Canning. Rick has been a key part of our coaching team at Vital, and he’s our go-to to send ultra-distance athletes to. Case-in-point, he's currently training our client Mike for 10 marathons in 10 days in 10 provinces! He’s here to share why training for an ultra isn’t just about running more miles—and why the details matter more than you think. Skimmable highlights in yellow below. Did you know that only around 1% of...
about 2 months ago • 2 min read
Lately, I’ve been reminded just how much specificity matters. With time at a premium, my strength training has been cut down to two 30-minute sessions per week—but by focusing on the areas where I’ve been injured or weaker in the past, I’m staying healthy while my run volume ramps up (I’m not coming home stiff or sore like I used to!). Even in a time crunch, with smart planning you can get stronger in ways that actually transfers. In my last newsletter "How to Lose Muscle in 1 week", I talked...
2 months ago • 2 min read
It's my de-load week (funny timing for this article), and Sunday’s strength session still has me feeling more beat up than an open wound. Writing to you from behind a red light today so I'll highlight the skimmable version of my writing in RED today! You might think it takes weeks, even months, to lose muscle. Turns out, it can start happening in just a few days. If you’ve ever taken a short break from training and felt weaker coming back, it wasn’t just in your head. After just 3 Days of...
3 months ago • 1 min read
It's -17C outside (w/o wind chill), and I couldn't be happier that my 2h cycling workout is done from this morning. Writing to you from sweatpants today. You’ve probably heard the claim: "A forefoot strike reduces impact forces compared to a heel strike." It sounds simple. It’s also misleading. Skimmable highlights below. Here’s what actually happens when you land while running: Hamill et al 2015 1️⃣ There’s an initial ground contact force—that first spike when your foot touches down.2️⃣ Your...
3 months ago • 2 min read
Even as an exercise physiologist, tendons had a way of humbling me last year. Check out the skimmable highlights below or read my full story! Achilles. Hamstring. Glute med. The trifecta of tendinopathies hit me hard in 2023-24. I felt the signs—stiffness, that sharp localized pain after workouts. I knew what they meant. I’ve coached dozens of athletes and individuals through similar issues. But like so many, I pushed through. I told myself it would “settle.” It didn’t. I stretched it more....
4 months ago • 2 min read
HAPPY NEW YEAR... Beginning with a major announcement🍾🍾🍾 The Conditioning Workshop is landing in Calgary in 2025! After touring to Florida in 2023 & Ottawa in 2024, it's time to stay put & make this the best one yet in 2025. Time to put the C back in S&C. Reserve your spot or learn more HERE. Yours in strength & physiology, Nick and Carla
4 months ago • 1 min read
It’s time to roll out the metaphorical red carpet and reflect on the past 12 months and give imaginary awards 🏆 to the performance-enhancing content you've enjoyed the most. Thanks for sticking along for the ride. Rate the awards ceremony @ the end of this email.. don't hold back! TOP 5 INSTAGRAM VIEOS OF THE YEAR ARE: 🏆 Towel Neck Exercises - make sure to read the caption on this one. It was highly misunderstood so got 570 shares and 802 saves, but we think it's a great exercise for the neck...
4 months ago • 2 min read