Vertex Strength and Conditioning

03/01/2023

THIS IS YOUR YEAR 2023 ‼️

Wether you’re wanting to improve your athletic performance or improve your overall lifestyle, Vertex is happy to help.

**All services are offered to any level of fitness. Prices may vary

#2023

04/10/2022

✨Mobile app to all clients 📣

All clients will be getting a link from Vertex to register their profile and follow their programs more precisely 🏋️‍♀️

Excited to share this new software with my clients

12/07/2022

Our athlete, Lilah Fraser, will be competing this august at the Summer Games, representing Team Ontario 👊

Goodluck and bring home the gold 🏆

Renfrew wrestler Lilah Fraser will take her talents on the road to compete in the 2022 Canada Summer Games.

01/07/2022

When you are not motivated,
stay consistent.

This is one of my biggest lessons to work with. As a coach and an athlete, I struggle with depression, anxiety and ptsd that impact my mental motivation and worth ethic immensely everyday. It’s not always a good, strong, 1 hour workout, but at the end of the day I get to tell myself I at least I did it.

The best advice I have to say is: find your routine stay with it. We as humans love trends, patterns and control. By doing our routine when everything feels unmanageable, it eases our mind and nervous system.
This can be for a morning meditation, brushing your teeth before getting dressed, finishing the day with journaling! Any routine is a good routine ✨

Let’s get those routines :))
•
•
•

29/06/2022

Resisted punches to build power and speed 👊

14/06/2022

Ever wanted a personalized program in the comfort of your own home?

Vertex offers in home services for all lifestyles! From sport specific to everyday life we can improve your training🙌

Message us if you’re interested:))

09/06/2022

🏋️‍♀️Tips to get the perfect squat!🤔

✨Introduce hip mobility in your dynamic warm ups

✨The weight should be dispersed along the middle/balls of your feet

✨Toes should be pointed slightly outwards and legs advised to shoulder width (or wider)

✨Engage/tighten your glutes, hamstrings, and core before initiating movement

✨Neutral spine at all times - eyes/head forward

✨Drive the knees outward - same line of direction as your toes

✨Go for depth - drop it like it’s hot

✨Record yourself! Try to asses your weakness and strengths in your movement

The squat is a key exercise to fitness and our everyday lives! Make sure we start with low weight to correct our form before building volume ( a possible long term injury)

This does take time and practice so maybe dedicate half a session to your squats 👍

05/06/2022

Scotty applying her handstand progression to strengthen her quad-pod position in free-style wrestling 🤼‍♀️

22/05/2022

Some fight pics from our Nak Muay athlete, Slade. He’ll be training with Vertex for his competition in Iowa next month

30/04/2022

❗️NO FITNESS EXPERIENCE REQUIRED TO ENTER❗️

Want a chance to win a 1 free month package of 1-on-1, in-person or online training by a FEMALE professional strength and conditioning coach???

💪Here’s how:
• must be following
• tag some gym buddies in the comments below
• share to story for an EXTRA entry

UNLIMITED AMOUNT OF ENTRIES

ATHLETES: sport specific off season or in season training

NON-ATHLETES: goal specific or introductory weight training sessions

Goodluck to all participants and make sure to check out our programs, blog and services in the meantime:))

Winner will be announced SATURDAY, MAY 14, 2022

28/04/2022

Important messages by four outstanding athletes. Failure and practice leads to success through commitment and discipline. Always be nice to yourself on your losses and learn from your mistakes🤎