QF Strength and Wellness

QF Strength and Wellness 5 Classes, 1 Great Space. Every class is designed to assist in reaching your goals and challenge you! Physiotherapy, Personal Training, & Meal Planning

09/06/2026

Asking our trainers how long they have been training for and turning them into that age!

Comment who you think is the cutest below ⬇️

ARE YOU RACE DAY READY? 👀🔥It’s time to put your training to the test.Join us for our HYROX Simulation at QF Strength & W...
09/03/2026

ARE YOU RACE DAY READY? 👀🔥

It’s time to put your training to the test.

Join us for our HYROX Simulation at QF Strength & Wellness - 8km, 8 stations, and a chance to see exactly where you’re at before race day.

Whether it’s your first HYROX or you’re chasing a new PR, this is your opportunity to experience the race-day energy, push your limits, and see what you’re capable of. 💪

📅 September 12, 2026
📍 QF Strength & Wellness

The link is in our bio to sign up.
Grab your spot and let’s see what you’ve got. 🔥

09/01/2026

Today’s Technique: Reverse Lunge 🍑🔥

In today’s video, we’re breaking down the reverse lunge and some of the key cues to help you get more out of the movement and really target the glutes.

Here are a few of the bigger cues to focus on:

▪️ Step back into the back corner; imagine you’re standing inside a box. This creates a staggered stance and gives you more stability.

▪️ Slight forward lean at the waist; keep your core engaged, while allowing for a natural hinge. This helps create more stretch through the glutes and can help isolate them more effectively.

▪️ Press through your heel and the outside of your foot; avoid pushing primarily through your toes. Think about driving through the heel and outer edge of the foot.

▪️ Aim for 90° at both knees; this helps you maintain a strong, controlled position throughout the movement.

▪️ Maintain external rotation at the hips; keep the knees tracking in line and avoid letting them collapse inward. This can help you feel the glutes working much more.

Small changes in your setup can make a BIG difference in how you feel the movement. 💪🍑

Save this for your next lower-body session and give these cues a try!

08/27/2026

🔥 HYROX looks intimidating… until you know how to train for it.

Our HYROX classes are designed to help you build the strength, endurance, and confidence you need; whether you’re completely new to HYROX or training for your next race. 💪

No experience? No problem.
Not sure where to start? We’ve got you.

Come try a class, meet the crew, and see what HYROX training is really about. 👊

👇 Comment “HYROX” or DM us “HYROX” and we’ll send you all the details + help you find the right class.

Your first session could be the start of something big. 🔥

🏃🏻‍♂️

Your Sign to Get Back Into a Routine 💪🏼The school year is starting… which means it’s time to get back into a routine tha...
08/27/2026

Your Sign to Get Back Into a Routine 💪🏼

The school year is starting… which means it’s time to get back into a routine that actually makes you feel good. ✨
We created something special to help you get back into fitness, stay consistent, and build healthy habits before the holidays arrive.

For 4 months, you’ll get:

✨ 4 Reformers pilates classes every month
✨ Unlimited group fitness classes
✨ The accountability and structure to help you stay consistent

This is more than just a membership; it’s your opportunity to make yourself a priority again. 💪🏼

And because we know how quickly the fall season gets busy, we’re making this available for a limited time only.

📅 Promotion: August 27 – September 7
🔥 Membership begins September 8

If you’ve been telling yourself:
“I need to get back into shape.”
“I need to get into a routine.”
“I’ll start after summer.”

This is your moment.

💌 DM me “READY” or click the link in bio and I’ll personally send you all the details about this limited-time offer.

Don’t wait until the holidays to wish you had started sooner.

Start now. Show up for yourself. Feel the difference.

08/25/2026

Technique Tuesday 🧠💪

Today we’re breaking down the Dead Bug; one of our favorite exercises for building a strong, controlled core.

Here’s what we’re focusing on:
• Keep the pelvis posteriorly tilted and press your low back into the floor.
• Think about pressing your belly button down into the floor as you set up.
• Knees stacked directly over the hips for a neutral starting position.
• Arms straight up and directly in front of the face.
• Move slowly and with control, focusing on elongating through the core while maintaining that low-back-to-floor connection.

Having trouble keeping your low back down? Try lifting your shoulders slightly off the ground to help create more core tension and maintain that position.

Master the setup, slow it down, and make every rep count. 🔥

Address

37 Jacob Keffer Parkway, Unit 201
Vaughan, ON
L4K5N8

Opening Hours

Monday 7am - 11pm
Tuesday 7am - 11pm
Wednesday 7am - 11pm
Thursday 7am - 11pm
Friday 7am - 8pm
Saturday 9am - 2pm

Telephone

+19058327774

Website

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