Move Strong KW

03/15/2026

01/09/2026

Why January “Start Fresh” Plans Fail — And What Actually Works

Every January, the message is the same: start over, go harder, do more.

But here’s the truth we break down in this week’s episode of The Moving Stronger Podcast:

Most people don’t need a reset.
They need a baseline.

In this episode, Allie and I talk about why extreme plans collapse under stress, why consistency matters more than intensity, and how to set a minimum standard you can stick to even on your busiest, most chaotic days.

You’ll learn:
• Why goals fall apart when life gets messy
• How baselines lower stress, eliminate guilt, and end all-or-nothing thinking
• What simple, realistic movement, nutrition, and recovery standards look like in real life
• How to build a foundation that carries you through the entire year — not just January

This episode is your reminder that you’re not behind and you don’t need to start over. You just need a plan you can sustain when life happens.

The Moving Stronger Podcast is all about cutting through the noise and giving you actionable information that actually works. New episodes drop every Tuesday.

If you find value in it, please like, subscribe, and share it with someone who needs it. It genuinely means a lot to us and helps us spread more positivity and better information into the world.

12/31/2025

During childhood and adolescence, kids have a once-in-a-lifetime opportunity to build:
• Strong muscles
• Healthy joints and connective tissue
• Higher bone density (especially important for girls)
• Confidence in their bodies
• A positive relationship with movement

If we load their muscles, joints, and bones appropriately during this window, we set them up for life.
If we miss it… they may spend adulthood trying to play catch-up — if they’re able to at all.

Sport is great.
Play is essential.

But sport does not replace strength training.

Most kids will eventually stop playing organized sports.
But the goal is that they never stop moving.

When kids learn to enjoy strength training early — in a safe, coached, age-appropriate environment — it becomes normal.
It becomes something they carry with them long after sport ends.

That’s why we built the Move Strong Youth Program.

Not to push kids.
Not to specialize them too early.
But to build strong, confident, resilient humans — from the inside out.

Youth Series
📅 Jan 7 – March 12
⏱️ 10 weeks
💲 $247.70 + tax

Ages 10-13 Thursday nights 5:30-6:30pm
Ages 14-16 Wednesday nights 5:30 - 6:30pm

Spots are limited to protect coaching quality.

If you’re a parent who wants to give your child a lifelong advantage, this matters.

DM us “YOUTH” or reply to our email to learn more.

Strong kids.
Strong futures.

12/31/2025

German Body Composition is back — and it’s evolved.

We’ve renamed the program DEFINE because that’s exactly what it’s built to do.

This is body composition training done properly:
• Fat loss
• Lean muscle
• Conditioning
• Clear structure
• Intentional progress

No random workouts.
No chasing the scale.
No wasted effort.

If your goal is to change how your body looks and performs — this is where you want to be.

DEFINE launches January 2, 2026
Monday, Wednesday, Friday
Morning, noon, and evening options available.

11/13/2025

Wow. Just wow.

Our first StrongROX event was unreal — the energy, the atmosphere, the effort. But most of all? The people.

There’s something magical about bringing good humans together to do hard things and cheer each other on.

Huge congrats to everyone who showed up.
Especially those who had never done HYROX-style training and still absolutely crushed it.

You stepped in unsure… and left proving exactly what you’re capable of.

The grit, the laughter, the shared suffering (the good kind) — that’s Move Strong.

03/03/2025

It was an incredible honour to have two leading experts from the University of Waterloo visit our facility last week to experience our Age Strong program firsthand!

• Prof. Lora Giangregorio, PhD – Professor in the Department of Kinesiology and Health Sciences and a Schlegel Research Chair in Mobility and Aging
• Julia Fraser – Research and Operations Manager at the CCCare at UW

We had a great time discussing strength training, and diving into the science of preventing age-related muscle and bone loss!

As you already know, our team is obsessed with learning, evolving, and finding new ways to serve you better. In fact it is our mission.

One of the most powerful takeaways from our discussion with the team at Waterloo was this:

Strength training is not optional as we age—it’s essential.

Looking forward to seeing how we can spread the message and help the entire community!!!

We have spots available in our Age Strong program, and I can’t emphasize this enough:

There is no better time to start than now.

If you or someone you care about wants to stay strong, move better, and feel confident for years to come, let’s make it happen.

📩 DM us to grab a spot or get more info.

02/25/2025

🔹 Joint Level Up 🔹

This weekend’s focus: Neck + Spine 🏋️‍♂️💪

Join us Saturday, March 1 as we dive into mobility and strength work for the neck and spine, helping you move better, feel better, and perform at your best.

📍 MoveStrong KW
📅 Saturday, March 1

Let’s get to work! 🔥

01/30/2025

🦵JOINT LEVEL UP - KNEES + ANKLES 🔥

This Saturday, we’re focusing on building STRENGTH, MOBILITY, and RESILIENCE in the knees and ankles - two key joints for athletic performance and injury prevention.

📅 Saturday, February 1
⏰ Session Times: 7am, 8:15am, 9:30am
📍 Move Strong Studio, 15 Shirk Pl.

Strong joints = better movement = a more capable YOU.

Let’s get to work!! 💪

01/30/2025

🚨 Starts February 5th 🚨

You sold out the first one so we’re onto the next!

Next 8-week cohort starts February 5th.

Train with us 2x per week to increase muscle, decrease joint pain, gain mobility, stability, and independence!

$320 + tax for the 8-week session.
Wednesday + Friday
10:30am-11:25am

LINK IN BIO 🔗

01/17/2025

💪 Joint Level Up! 💪

This weekend at Move Strong, we’re focusing on the SHOULDERS 🦾

Whether you want to improve mobility, build strength, or tackle nagging tightness, this session is all about unlocking your potential.

Expect targeted exercises, expert coaching, and practical takeaways to help you move stronger and feel better.

📆 Date: Jan 18
📍 Location: Move Strong Studio

Join us and give your shoulders the love they deserve! 🏋️‍♀️🔥

01/14/2025

We are looking for practitioners to work along side us!

Space is available on a full time or part time basis.

Do you like to give your clients homework or having a working session with them? Rental includes the use of a fully outfitted studio to put your clients through movements and show them drills.

Interested? Send us a note:
[email protected]