Continuum Fitness and Movement Performance

06/09/2026

Welcome, Cooper, RMT!

We’re so thrilled to welcome Cooper Dorbeck to the Continuum Fitness team! 👋🏼

Cooper graduated from Algonquin College’s Advanced Diploma program with honours. Massage Therapy was a natural fit after sustaining a sports injury in University and battling through chronic pain.

Cooper takes an collaborative approach to care. He views every treatment as a dialogue, meeting you exactly where you are in your health journey to help you better understand your body. He has extensive experience treating sports injuries, post-surgical conditions, connective tissue dysfunction, and managing chronic pain.

Cooper is ready to help you move forward along your health continuum!

🗓️ https://continuumfitness.janeapp.com/

06/06/2026

Happy National Health and Fitness Day! 🇨🇦

Movement is key to fitness, health, longevity and preventative care. Yet, less than half of Canadians meet the recommended physical activity guidelines of 150 minutes of moderate-to-vigorous physical activity per week.

As practitioners who helps close the gap from rehab to fitness, getting individuals moving pain free and with more efficiency and more consistently is so important to us.

It’s also one of the reasons behind writing Walk Your Way Fit. Walking can be a wonderful bridge to getting people moving, taking that literal first step and making our days less sedentary.

Let’s get moving, Canada!

It’s also National Kinesiology week! Happy Kinesiology week to our kins, Madison, Candice and Sarah!

How will you be moving today? 👟

05/19/2026

👟 35% off Walk Your Way Fit at www.humankinetics.ca!

Walking is a powerful tool for health, longevity, recovery and fitness. We can walk to reduce sedentary time, to make our day more dynamic, to recover, to clear our heads and to habit stack.
I lift, run, ski, ride, dance AND I walk.

Walk your way fit is a great resource for anyone who enjoys walking. Learn:

👟 Techniques to increase walking speed and intensity
👟 Effective warm ups, cool downs and alignment tips
👟 Anatomy, breathing mechanics and injury prevention
👟Ready to use, structured programs for 5Ks, hills, half marathons & more
👟Strength Training & more

Grab your copy at www.humankinetics.ca - enjoy 35% off all books with code THANKS35 until MAY 26th!
Also available at Indigo, Amazon, and local book stores.

05/14/2026

05/13/2026

Introducing:

Walk Strong!

Walk Strong is a guided outdoor class designed to help people build strength, balance, and confidence in a way that carries into everyday life.

Each 60-minute session blends walking with simple, effective movement — including strength and balance drills, gentle intervals, and mobility work. The class uses a regroup-style approach so participants can move at their own pace while staying connected as a group.

This class is ideal for individuals returning to movement, managing injuries, or looking for a supportive and structured way to build consistency outdoors.

The focus isn’t on speed — it’s on developing a stronger, more capable body over time. Come as you are. We’ll build from there.

When: Tuesdays, 7:30-8:30 am
May 26 to June 16
Cost: $112+HST

Register: https://continuumfitness.janeapp.com/ #/staff_member/13/treatment/120

05/06/2026

Madison update!

Madison is set to return from her time with the PWHL in June and her schedule is now open! To book a massage with Madison, please visit https://continuumfitness.janeapp.com/ #/staff_member/3/treatment/4

Best of luck to the Ottawa Charge in the Playoffs!

Clients begin with our Customized Functional Fitness package, which includes four 1-hour sessions. The first is the comprehensive assessment, the second session reviews the customized workout plan, and the third and fourth sessions provide opportunities to fine-tune technique and reassess where requ...

04/02/2026

Our Registered Acupuncturist, Jadd Abboud, recently sat down with Ottawa In The Know to talk all things acupuncture! He dives into how it supports everything from better sleep and digestion to relieving stubborn headaches and finding overall body balance.

If you’ve been curious about how acupuncture can help you move forward on your health journey, have a peek! 📺

Ready to find your balance? Jadd is at the clinic every Monday and Friday (including this upcoming long weekend!) for:

Acupuncture
Cupping
Craniosacral Therapy

With over a decade of study in Oriental Medicine and Psychology, Jadd’s approach is rooted in bringing the body back into a state of equilibrium. ⚖️

🔗 Secure your spot: continuumfitness.janeapp.com

03/12/2026

Postpartum exercise guidelines (2025) 👩🏽‍🍼
Last year, Canadian guidelines for postpartum exercise were updated. They’re comprehensive, evidence-based recommendations that support both the physical and mental health of new mothers.

Most importantly, they’ve evolved from the “wait 6 weeks and see” approach toward more proactive, individualized, symptom-based movement.

For decades, women were told to rest and take it easy.
Meanwhile life kept moving:

• lifting car seats
• holding babies for hours
• long feeding sessions in awkward positions
• chasing and carrying toddlers

For many women, resting and easing back slowly feels right. And that’s completely valid.

But for others, moving sooner also feels right.
With the right support, consistent movement early on can help women feel better physically and mentally.

They recommend:

⇢ All postpartum women without contraindications should be physically active to gain health benefits
⇢ Initiating early mobilization with light-intensity physical activity and progressing to MVPA (moderate to vigorous physical activity) once incisions/tears have healed
⇢ Those with medical contra-indications should seek medical clearance. Modifications may be required.
⇢ Aim for at least 120 minutes of MVPA per week, spread across 4+ days & include a variety of aerobic and resistance training activities
⇢ Begin or return to this activity within the first 12 weeks postpartum when possible
⇢ Progress gradually and follow a symptom-based approach
⇢ Limit sedentary time to ≤8 hours/day and break up long periods of sitting

Research shows postpartum physical activity is associated with:

✔️ 45% ↓ odds of depression
✔️ 37% ↓ odds of urinary incontinence
✔️ 28% ↓ odds of type 2 diabetes

As well as improvements in:

• anxiety
• lumbopelvic pain
• triglycerides

That said, the guidelines emphasize something important:

This is only possible when mothers have support.

Support from partners, family, community, and society matters. If the support is there and she feels ready, movement can absolutely be encouraged.

You can read the full guidelines here:

https://csepguidelines.ca/guidelines/postpartum/.

01/20/2026

Performing power based movements is an important element in an overall balanced training plan.

As we age, we lose power - the ability to produce force at high velocities - faster than we lose strength. This is due to the loss of our type II muscle fibres (as well as neuromuscular changes & molecular/hormonal shifts).

What if we’re injured, returning to activity after a break or new to power? Jumping straight to box jumps isn’t always the answer. Bridging the gap towards power can help individuals ease in safely, especially for those new to high velocities or concerned about injuries.

Aim for:
✅ High quality
✅ High velocity
✅ Low repetition
✅ Full recovery (long rest)
Try these power primer movements to help prepare your nervous system for higher impact power activities like box jumps etc 👇

⇢ Squat jump prep (triple extension) - propulsion
⇢ Squat jump prep - decceleration
⇢ Brigde 1 leg - power
⇢ Prone plank power jack
⇢Prone plank power hip flexion rapid switch
⇢ Single leg power knee drive - supported
⇢ Power push up to single arm hold
⇢ Power Vermont pull up
⇢ 2 foot to single foot jump

01/15/2026

Pilates for Strength, Stability and Injury Prevention
with Candice

Saturdays, 9-10 am
March 7-28
$100+HST

A thoughtfully designed, rehabilitative-informed class that blends the best of Pilates with evidence-based exercise science and injury-prevention principles.

Each class weaves together many of the foundational exercises often used in physiotherapy and rehab settings—supporting shoulders, backs, hips, knees, wrists, and core—then layers in progressive challenges for those who want to feel the burn and build long-term resilience.

Expect smart sequencing, clear cues, and options for both healing bodies and prevention-minded Pilates lovers. Movements can be adapted or intensified, so you can meet your body where it is that day.

Some Pilates experience is helpful but not required. For best results, booking at least one 60-minute Pilates Prep / Kinesiology session with Candice beforehand is highly recommended. This allows us to:

- Ensure the class is a good fit for you
- Review injuries, movement patterns, and goals
- Set you up with the foundational knowledge to get the most out of class

Classes run in 4-week series, with thoughtful progression and level adjustments as needed—because strong, sustainable movement is built over time, not rushed.

Come for the rehab wisdom. Stay for the confidence, strength, and “oh wow, my body feels good again” energy.

Register: https://continuumfitness.janeapp.com/ #/staff_member/13/treatment/118