Project Strong

Project Strong Functional Strength and Conditioning with a specialized focus on Older Adults.

05/04/2026

Part 1: The hip hinge

Before we teach someone to deadlift, swing a kettlebell, or pick something up from the floor, we start here:

The hip hinge.

Why?

Because most people have spent years bending from their back instead of moving from their hips.

And for older adults, that matters.

A good hinge helps you pick things up with more control, build strength through your hips and hamstrings, protect your back, and feel more confident with everyday movements like groceries, gardening, luggage, and getting things off the floor.

At Project Strong, we don’t rush this.

We start with the basics:

Stand about one foot length away from a wall.
Feet grounded.
Chest up.
Back flat.
Arms and legs long.
Shift your hips back toward the wall.
Let your bottom touch the wall.
Slide your hands down your thighs to the tops of your knees.
Then stand up tall.

It might look simple, but simple does not mean easy.

This is one of the first patterns we teach because it shows us how you move, where you feel unsure, and what your body needs next.

Strength after 55 is not about forcing your way through exercises.

It’s about learning the right patterns, building confidence, and progressing safely.

That’s how we help you get stronger for the life you actually live.

Part 2 coming next: how we coach the hinge inside Project Strong.

Save this one and try the wall version before your next workout. It makes a great warm-up!

04/20/2026

Deadlift day.

This is not about lifting for the sake of it. It’s about building the kind of strength that helps you carry groceries, get up off the floor, climb stairs, and keep doing the things you love.

At Project Strong, deadlifts are one of the ways we help people build real-world strength, with coaching, good form, and progress that makes sense for your body.

Strong aging should look like this:
steady
capable
confident

That’s the goal.

If you’ve been curious about strength training but want a place that feels safe, supportive, and personal, start with Fundamentals. That’s where we help you learn the basics and build confidence from day one.

04/16/2026

Aging is inevitable. Losing independence is not.

Strength training matters at every age, but it becomes even more important as we get older.

As we age, we naturally lose muscle, strength, balance, and power unless we train to keep them.

Walking and aerobic exercise are important, but strength training is essential for staying capable, steady, and independent.

Aim to strength train 2 to 3 times per week.

It is not about appearance.
It is about staying strong enough to live life on your terms.

It is never too late to start.

Sourdough Sundays, made with love. Four loaves, a happy kitchen, and one more simple way to support longevity. Tradition...
03/29/2026

Sourdough Sundays, made with love. Four loaves, a happy kitchen, and one more simple way to support longevity. Traditional sourdough fermentation can make bread easier to digest and may help support steadier blood sugar compared with regular white bread. Real food, shared meals, and slowing down enough to make something by hand all count too. 🤍

03/16/2026

Creatine might be the most misunderstood supplement in health and fitness.

Most people think it’s only for bodybuilders.

But creatine actually supports cellular energy production, which impacts:

• Strength
• Brain function
• Recovery
• Healthy aging

That’s why it’s used in performance and longevity protocols.

Typical dose: 3–5g creatine monohydrate daily

If you’re looking for a high-quality Creapure® creatine, check the link in my bio.

Head to my website and see my recommended supplement list.

👇 Do you take creatine? Comment Yes or No below

03/09/2026

We changed our clocks today, and while losing an hour can feel tough, the upside is that we are heading into longer, brighter days.

That extra daylight is more than just a mood boost. Light is powerful input for your brain, body, and metabolism.

New research suggests that daily exposure to natural daylight, even through office windows, is positively associated with better glucose regulation and greater fat burning in people with type 2 diabetes.

That does not mean light is a magic fix, but it is a strong reminder that our metabolism is closely tied to our circadian rhythm.

My takeaway:
Morning light helps set your body clock for the day.
Midday light helps reinforce that signal.
Evening light exposure also matters, but as the day winds down, lower light levels help support healthy sleep and recovery.

Sleep, hormones, appetite, energy, and glucose control all respond to light cues.

As the days get longer, take advantage of the extra daylight.
Step outside in the morning.
Get some midday light when you can.
Let the changing season work in your favour.

PMID: 41418772

03/07/2026

Karen came to Project Strong because her daughter encouraged her to give it a try.

At the start, she was nervous, unsure, and hesitant about strength training. Her daughter had noticed some changes in her balance and confidence, and gently nudged her to come see what we do.

Now, on her final day of Fundamentals Training, Karen is deadlifting 35 lbs from the floor.

That may not sound like much to some people, but for Karen, it is a huge win. It is a sign of growing strength, confidence, and belief in what her body can do.

What I love most is that Karen has surprised herself. She is enjoying lifting, feeling stronger, and has now committed to training 2 to 3 days each week.

And she has a goal.

This summer, Karen is heading to Italy with her family, including her grandchildren. She is not just training to exercise. She is training so she can fully enjoy that trip, keep up with the people she loves, and say yes to the experience.

This is what strength training is about.
Not just lifting weights in the gym.
Building the strength, balance, and confidence to live life fully.

Way to go, Karen.
What goals are you training for?

03/01/2026

Strength and cardio can make the brain look “younger”. March is Brain Health awareness month in Canada.
Researchers can estimate “brain age” from MRI scans. The gap between your real age and your predicted brain age is often called brain-PAD (brain age gap). A negative gap means “younger-looking” than expected.

Two randomized trials found measurable improvements after 12 months of training:
• Resistance training: about 1 to 2 years “younger” brain age vs controls
• Aerobic training: about 1 year advantage vs controls

Your takeaway: you don’t need perfection. You need consistency.

This week, pick 3:
• 2 strength sessions (classes count)
• 2 x 20-min Zone 2 walks
• 1 hard-ish interval day
• 7+ hours in bed at least 4 nights

01/28/2026

Defy gravity.

Meet Myrna.
She will be 94 years old this spring and is performing jump squats.

Myrna joined Project Strong just after her 84th birthday and has trained consistently with us for nearly a decade. She lives independently and continues to build strength, power, and resilience.

What you are seeing here is power training.

Power is the ability to generate force quickly. It is one of the most important physical qualities for:
• fall prevention
• balance recovery
• maintaining independence
• long term longevity

Power training also plays a key role in bone density.

Bones need impact and load to stay strong. When applied safely and progressively, power based movements help stimulate bone tissue, reduce fracture risk, and support healthy aging.

As we age, we do not just lose strength. We lose power faster than strength. That loss is strongly associated with falls and fractures.

This is not about chasing youth.
It is about building capacity for life.

Myrna is living proof that when training is intentional, progressive, and well coached, age does not define what is possible.

This is what we train for at Project Strong.
Strong today. Strong for life.

01/15/2026

☕ Coffee & Brain Health 🧠

Good news for coffee lovers: your morning cup may be doing more than waking you up.

Research shows that moderate coffee consumption (about 1–3 cups per day) is associated with:
• Improved focus and reaction time
• Better short-term memory
• Reduced risk of cognitive decline over time

Coffee contains caffeine and polyphenols, both of which support brain function by improving alertness and helping protect neurons from oxidative stress.

☝️ Longevity tip:
Enjoy your coffee earlier in the day. Too much caffeine or coffee too late can disrupt sleep, and sleep is essential for long-term brain health.

Strong body. Sharp mind. Healthy future.








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200 Oak Street
Collingwood, ON
L9Y3G1

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