https://www.virtuehealthcare.ca/blog daily 0.75 2025-12-09 https://www.virtuehealthcare.ca/blog/supplements-are-they-necessary monthly 0.5 2025-11-03 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/40ef9542-70a4-45f6-a5b1-cb5bcbd9fbf9/Screenshot+2025-11-02+at+3.35.23%E2%80%AFPM.png Blog - Dietary Supplements: Are they necessary? https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/87494f9c-41cc-43d3-bfbc-419923df4a65/Screenshot+2025-11-02+at+9.51.09%E2%80%AFAM.png Blog - Dietary Supplements: Are they necessary? - Make it stand out SUNWARRIOR: Made with pea protein and hemp protein and minimal other ingredients, this is a great option for everyone. Yields 19 grams of protein per 1 scoop (25g). Also comes in other flavours. https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/77afaa48-2716-4119-b6d0-996c3100676f/Screenshot+2025-11-02+at+9.56.10%E2%80%AFAM.png Blog - Dietary Supplements: Are they necessary? - Make it stand out ATP LAB: Made with grass fed bovine collagen and beef bone broth proteins and organic ingredients, this is a tasty chocolate treat. Yields 25 grams of protein per 1 scoop (30g). Comes in vanilla too. Sweetened with stevia. https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/51479c7a-d6bf-4c7f-a5ec-13832047af38/Screenshot+2025-11-02+at+9.59.34%E2%80%AFAM.png Blog - Dietary Supplements: Are they necessary? - Make it stand out ATP LAB: Made from pea, rice, pumpkin, sunflower and coconut protein sources and other organic ingredients. Yields 20 grams of protein per 1 scoop (30g). Chocolate or vanilla. Sweetened with stevia. https://www.virtuehealthcare.ca/blog/layers-of-strength-training monthly 0.5 2025-10-10 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/4e2bb12c-c0b0-491b-9a43-c45743526e53/DSC09968.jpg Blog - The strength training benefits that aren’t talked about enough - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.virtuehealthcare.ca/blog/how-to-create-new-longterm-habits monthly 0.5 2025-08-27 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/0f204978-ffd8-4838-9d96-00aa2c22877b/Screenshot+2025-08-27+at+10.21.39%E2%80%AFAM.png Blog - How to Create New Longterm Habits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.virtuehealthcare.ca/blog/pregnancy-reflections monthly 0.5 2025-06-05 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1749091237494-ROD3SDAKRXN3QVKA5OF3/Screenshot+2025-06-04+at+7.37.31%E2%80%AFPM.png Blog - Why Training Is Critical for Pregnancy, Childbirth and Postpartum https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1749091245787-6DV2UY5ZTJBCFBHKLSOC/Screenshot+2025-06-04+at+7.37.20%E2%80%AFPM.png Blog - Why Training Is Critical for Pregnancy, Childbirth and Postpartum https://www.virtuehealthcare.ca/blog/understanding-nutrition monthly 0.5 2025-01-15 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/0ddacec2-a98f-4851-bf10-e7c5be72ff21/Screenshot+2025-01-02+at+1.50.19%E2%80%AFPM.png Blog - Understanding Nutrition - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.virtuehealthcare.ca/blog/sleep-deprivation-causes-effects-amp-solutions monthly 0.5 2025-01-02 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/58fca7a2-bdf6-48dd-8108-c051c7358660/Screenshot+2024-12-12+at+4.32.36%E2%80%AFPM.png Blog - Sleep Deprivation: Causes, Effects & Solutions - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.virtuehealthcare.ca/blog/4tga21gyd190ygisesjyehwvb4va6u monthly 0.5 2024-09-30 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/914206d0-f988-4661-a662-eb93112815d0/Screenshot+2024-09-29+at+5.51.18%E2%80%AFPM.png Blog - Flu Season & How Viruses Work - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.virtuehealthcare.ca/blog/buckets-a-balanced-approach-to-taking-stock-of-your-health monthly 0.5 2024-09-30 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/34d0e1bd-aa93-432d-a3a0-090fce73c4d3/Screenshot+2024-08-31+at+8.58.03%E2%80%AFAM.png Blog - Buckets: A Visual System for Balanced Health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/48d73941-f189-407a-b01e-127c3a99a76d/Screenshot+2024-08-31+at+8.05.52%E2%80%AFPM.png Blog - Buckets: A Visual System for Balanced Health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.virtuehealthcare.ca/blog/what-ive-learned-in-a-year-of-living-in-the-forest monthly 0.5 2024-09-30 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/27d277fc-d492-4cc5-9011-a21345bcf771/DSC05565.jpg Blog - What I’ve Learned in 3 years of Living in the Forest - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.virtuehealthcare.ca/blog/what-is-progressive-overload-and-why-does-it-matter monthly 0.5 2024-09-30 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/8590a3fe-c510-4bab-9346-22edb5b1626c/DSC00030.jpg Blog - What Is Progressive Overload? And Why Does It Matter? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.virtuehealthcare.ca/blog/prenatal-training monthly 0.5 2024-09-30 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/4278a8d9-c97a-46a9-8006-8793e2852923/Screenshot+2024-05-31+at+5.21.15%E2%80%AFPM.png Blog - Pre, During and Post Pregnancy Training Considerations - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.virtuehealthcare.ca/blog/the-sedentary-trap monthly 0.5 2024-09-30 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/9483dce3-a4b5-4c6f-aaa0-95a1ddaea56e/Screenshot+2024-04-28+at+2.22.16%E2%80%AFPM.png Blog - Movement is Always the Answer - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1714410768912-6EN3WGWJ9SD768PKE0FG/Screenshot+2024-04-29+at+10.07.24%E2%80%AFAM.png Blog - Movement is Always the Answer https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1714410777405-IN6OCQH1YEU2XLS2E6VU/Screenshot+2024-04-29+at+10.07.43%E2%80%AFAM.png Blog - Movement is Always the Answer https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1714410781046-6SNMSKLG9A92JMDUHZO3/Screenshot+2024-04-29+at+10.07.52%E2%80%AFAM.png Blog - Movement is Always the Answer https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1714410784434-40DJTX20D4NMQQIW5FJG/Screenshot+2024-04-29+at+10.10.08%E2%80%AFAM.png Blog - Movement is Always the Answer https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1714410788402-0TYEPGEOJSZALRGEXEXF/Screenshot+2024-04-29+at+10.10.23%E2%80%AFAM.png Blog - Movement is Always the Answer https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1714410792238-82ODAMEZ92E8USA5YFCQ/Screenshot+2024-04-29+at+10.10.35%E2%80%AFAM.png Blog - Movement is Always the Answer https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1714415107704-NNDS79BTCRTIXCO04V0Y/IMG_0415.jpg Blog - Movement is Always the Answer https://www.virtuehealthcare.ca/blog/renewing-your-commitment-to-building-stronger-immunity monthly 0.5 2024-03-30 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/5f415266-565c-48be-9765-bafd6ec7685c/DSC09529.JPG Blog - Renewing Your Commitment to Building Stronger Immunity - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.virtuehealthcare.ca/blog/the-pros-and-cons-of-food-tracking monthly 0.5 2024-09-30 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/e87906b8-dfdc-4932-b695-874c2ad9a72d/Screenshot+2024-03-29+at+11.53.08%E2%80%AFAM.png Blog - The Pros and Cons of Food Tracking - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.virtuehealthcare.ca/blog/immunity-and-visualization monthly 0.5 2024-03-11 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/b6b52007-53ae-4502-861a-839978d37983/_DSC0168.JPG Blog - Immunity & Visualization - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.virtuehealthcare.ca/blog/immunity-and-patience monthly 0.5 2024-03-11 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/0a05a04a-5328-4956-89ff-746ffac11ec7/Screenshot+2024-01-10+at+1.15.50%E2%80%AFPM.png Blog - Immunity & Patience - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/a8857daf-2ced-4cad-b5d3-591044f6fa52/Screenshot+2024-01-10+at+12.46.03%E2%80%AFPM.png Blog - Immunity & Patience - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/f318b1da-39c4-408d-bb36-31f3c66cdd04/Screen+Shot+2024-01-18+at+1.54.08+PM.png Blog - Immunity & Patience - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.virtuehealthcare.ca/blog/a-strategy-for-changing-your-relationship-with-sugar monthly 0.5 2024-09-30 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/cbc41a49-075c-4324-9469-d077d879e0a3/Screen+Shot+2023-12-15+at+9.10.58+AM.png Blog - A Strategy for Improving Your Relationship With Sugar - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.virtuehealthcare.ca/blog/how-to-deal-with-sad monthly 0.5 2024-09-30 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/6564ba0b-b6c6-47ec-8836-63898124f3fd/Screen+Shot+2023-11-14+at+7.42.37+PM.png Blog - How to deal with S.A.D. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.virtuehealthcare.ca/blog/how-to-exercise-when-youre-injured monthly 0.5 2024-09-30 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/98ef3eaf-c348-42de-93ad-ec121417caa4/Screen+Shot+2023-10-19+at+12.01.34+PM.png Blog - How To Exercise When You’re Injured - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.virtuehealthcare.ca/blog/the-consequences-of-exercise monthly 0.5 2024-09-30 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/9a6b314f-f661-43fa-9986-cb494479c800/Screen+Shot+2023-09-14+at+5.15.41+PM.png Blog - The Consequences of Exercise - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.virtuehealthcare.ca/blog/how-to-adapt-training-as-we-age monthly 0.5 2024-09-30 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/2b2f61cb-7850-4346-830c-7477f0e17598/Screen+Shot+2023-08-16+at+4.32.51+PM.png Blog - How to Adapt our Training as we Age - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.virtuehealthcare.ca/blog/are-you-outcome-focused-or-process-focused monthly 0.5 2023-07-20 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/18a5faff-cedc-4fed-a04d-2f5142376d57/DSC00170.jpg Blog - Are you Outcome-focused or Process-focused? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.virtuehealthcare.ca/blog/tpnv0p1jwnh104nl8imb4dumx07u0f monthly 0.5 2025-01-09 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/4b804b80-def3-40be-bf03-d6f479a93d12/Screen+Shot+2023-06-14+at+6.57.18+PM.png Blog - Pre and Post Exercise Nutrition - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.virtuehealthcare.ca/blog/the-mental-side-of-training monthly 0.5 2023-05-16 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/367b0b8c-c3c0-48a2-a3ad-c43fbf3fd113/IMG_1979.JPG Blog - The Mental Side of Training - Make it stand out Gentle movement on the west coast of Vancouver Island (Sombrio Beach) https://www.virtuehealthcare.ca/blog/periodization monthly 0.5 2024-09-30 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/6db39caf-8b0f-4966-9644-99e92e1ff0a8/DSC09800+2.JPG Blog - What is Periodization? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/3b8e7841-85c0-4023-81cf-9f7ddfa19e45/Screen+Shot+2023-04-15+at+12.22.02+PM.png Blog - What is Periodization? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/bc92c5e1-adfc-4fa5-a003-915a364fc80f/Screen+Shot+2023-04-15+at+12.17.30+PM.png Blog - What is Periodization? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/a8da91f1-843b-46c9-9915-eee7c3470ef5/Screen+Shot+2023-04-15+at+12.39.13+PM.png Blog - What is Periodization? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/46d06acd-294d-43a5-9c9d-a8f729e3a3be/Screen+Shot+2023-04-15+at+2.09.33+PM.png Blog - What is Periodization? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.virtuehealthcare.ca/blog/the-most-important-part-of-training monthly 0.5 2023-06-01 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/55d604e0-8935-4a92-942c-926c408f7ff1/DSC08338.jpg Blog - The Most Important Part of Training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.virtuehealthcare.ca/blog/qplg5l3hi5u9m86xprqzqcl39ym1we monthly 0.5 2023-06-01 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/29eedfb1-817f-481e-99f3-6e9bd78d1757/DSC00301.jpg Blog - We Are An Accumulation Of What We Do - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.virtuehealthcare.ca/blog/oebzwcl14m8t5oz68v3vbdwqpl54gy monthly 0.5 2023-06-01 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/0c15d8ed-e408-4b1b-9039-8c9ff0859019/DSC05351.JPG Blog - Start from where you are now - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.virtuehealthcare.ca/blog/a-year-in-review monthly 0.5 2023-06-01 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1670533403768-CSDWBIA0JSDL0LNRAPH2/00E83418-9398-4EC3-9F8A-34D7262C9DAB.JPG Blog - Twenty Twenty-Two: A Year in Review https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1670533610972-OCIA0OJCRF55WNK7OPKL/DSC00095.jpg Blog - Twenty Twenty-Two: A Year in Review https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1670534364737-QJDW8R3FCXE9HDX4GWMG/Screen+Shot+2022-12-08+at+1.17.38+PM.png Blog - 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The Benefits of Foam Rolling as Part of Your Self Care Practice - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/15b30388-7778-4a5d-a076-b8d0fda4f139/Screen+Shot+2021-12-15+at+12.23.56+PM.png Blog - The Benefits of Foam Rolling as Part of Your Self Care Practice - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/20bdb3f6-d812-46b5-9ae2-23ff41477c1d/Screen+Shot+2021-12-15+at+12.17.11+PM.jpg Blog - The Benefits of Foam Rolling as Part of Your Self Care Practice - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/5b4cde80-ae59-4905-8604-f79b0301764d/Screen+Shot+2021-12-15+at+12.27.38+PM.png Blog - The Benefits of Foam Rolling as Part of Your Self Care Practice - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.virtuehealthcare.ca/blog/how-to-be-an-active-participant-in-your-health-journey monthly 0.5 2023-06-01 https://www.virtuehealthcare.ca/blog/training-effectively-context-matters-most monthly 0.5 2023-06-01 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1634436319310-QTUD617UEPXRUTNISKD5/Cartoon+exercisers.jpg Blog - Training Effectively: Context Matters Most - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.virtuehealthcare.ca/blog/circle-of-life monthly 0.5 2023-06-01 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1631725276912-1DGZBOQDXCHI9LFX741G/DSC07288.jpg Blog - Circle of Life - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1631725853190-FAN546JE6VXG5WJ31TAX/DSC07262.jpg Blog - Circle of Life https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1631726031307-884TWXPQVBLYNI9971M4/DSC07278.jpg Blog - Circle of Life https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1631726059170-9CCK6XLP03J1P65SD7PS/DSC07270.jpg Blog - Circle of Life https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1631726066784-AJH0CMO0J9MN2AUHZTXK/Screen+Shot+2021-09-15+at+10.10.46+AM.png Blog - Circle of Life https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1631726072756-EMK3QP47VNF3WHD4DHDA/Screen+Shot+2021-09-15+at+10.11.33+AM.png Blog - Circle of Life https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1631726078341-DYKLWS4YBQ28TY7GDADD/Screen+Shot+2021-09-15+at+10.11.51+AM.png Blog - Circle of Life https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1631726085388-XJ55B0TXKEWRXH4CD6D2/Screen+Shot+2021-09-15+at+10.12.05+AM.png Blog - Circle of Life https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1631726092622-UTGTTKBST1VCD7PN0IDV/Screen+Shot+2021-09-15+at+10.12.17+AM.png Blog - Circle of Life https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1631726098564-28MHPCVV9UOFEXRP1398/Screen+Shot+2021-09-15+at+10.12.29+AM.png Blog - Circle of Life https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1631726104566-LD4K50JQUAYPYVOCZO4E/Screen+Shot+2021-09-15+at+10.12.41+AM.png Blog - Circle of Life https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1631726109798-UMW7NL8J63A1S0WS3GTJ/Screen+Shot+2021-09-15+at+10.12.55+AM.png Blog - Circle of Life https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1631726121349-OEZ2OEYG2GDV2NE4Y2RO/Screen+Shot+2021-09-15+at+10.13.06+AM.png Blog - Circle of Life https://www.virtuehealthcare.ca/blog/aging-can-be-amazing monthly 0.5 2023-06-01 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1631662788715-QPRA6VE2KCDCJA19WW11/Screen+Shot+2021-09-14+at+4.39.12+PM.png Blog - Aging can be Amazing For Levitin, the most important thing is to aim not just for longevity per se but aim to lengthen your healthy life, keep learning, keep finding purpose, eat well and exercise. Doing those things won’t give you eternal life, but they will make what time you have worth living. sounds good to me. It’s an inspiring read. https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1631663628348-WMBAV0JQXLV3MT1Z9JB0/Screen+Shot+2021-09-14+at+4.51.45+PM.png Blog - Aging can be Amazing Lieberman reflects on the way most of us now live is inconsistent with how we evolved. He debunks a lot of the finger-wagging about our lifestyles. Instead he looks at what the hunter-gatherers, who are living as we evolved to live, do day-to-day. He then suggests ways we can exercise to counteract the effects of diseases that we live with that hunter-gatherers don’t. Not as much fun as Levitin’s book but a good explanation of how we can live better and why we should. https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1631663772369-M14XX2YNRR67TECCUFKM/Screen+Shot+2021-09-14+at+4.55.57+PM.png Blog - Aging can be Amazing If you go to the gym to walk on the treadmill and maybe use a couple of machines, you may find this too detailed. If you want to know about every muscle group in your body and how to take care of it, this is for you. It’s nearly 400 pages of detailed and well illustrated instruction on how to care for the thing that carries you around. He introduced me to muscle groups I didn’t even know existed and showed me how to care for them. https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1631663876712-U19G191AG0JOYEQ8M1VQ/Screen+Shot+2021-09-14+at+4.57.44+PM.png Blog - Aging can be Amazing Potter is an osteopath. He was on his way to medical school when he broke his neck playing rugby. He decided to change directions when an osteopath helped him get his life back. Now he is an osteopath who specializes in cervical spine injuries. His book is largely about chronic pain. Another example of how most of us live in ways inconsistent with how we evolved. He points out that a significant proportion of us, even many in their 20s show deterioration in our spines. Yet many have no symptoms. According to Potter, most chronic pain can be relieved without radical intervention like surgery. It is a very encouraging book. https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1631660204182-1D0R094TZ8A5M5MGYUW9/Charles+happy+baby.jpeg Blog - Aging can be Amazing - Make it stand out Charles demonstrating that it’s never a bad time to channel your inner happy baby. https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1631660376574-9M15BG8CP2OQNL1HZS7E/IMG_1555.jpg Blog - Aging can be Amazing - Make it stand out Linda taking strength into her own hands in learning how to deadlift correctly. https://www.virtuehealthcare.ca/blog/climate-change monthly 0.5 2023-06-01 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1627413953864-MDWE02TG5WFTREXH9722/DSC07153.jpg Blog - Climate Crisis https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1627413948229-4S2PR8J4TKAY1GHNIS9O/DSC05627.jpg Blog - Climate Crisis https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1628813972156-MD0YBFV0OCJ0CHI1YD7B/Composition+of+wildfire+smoke+-+particulate+matter+PM2.5.png Blog - Climate Crisis - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.virtuehealthcare.ca/blog/online-personal-training-an-inside-look monthly 0.5 2023-06-01 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1626312166838-954TMM8PTSEVGM8274L3/DSC07060.jpg Blog - Online Personal Training: an inside look https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1626312205582-QUONN52UTRBU4APBHMQB/DSC07096+2.jpg Blog - Online Personal Training: an inside look https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1626315543178-9LBB75MJJ6Z0FQ9HUWSG/DSC07147.jpg Blog - Online Personal Training: an inside look https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1626315945337-CA2NS5TJVHQ4YSO7ZH45/Screen+Shot+2021-07-14+at+7.25.32+PM.png Blog - Online Personal Training: an inside look https://www.virtuehealthcare.ca/blog/thinking-about-hiring-a-coach monthly 0.5 2023-06-01 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1626311701506-0IUV4YY216EMOMJPKWOH/DSC07072.jpg Blog - Thinking About Hiring A Coach? https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1626311765553-0EOKLYI022JVJ700FQ8E/DSC07097.jpg Blog - Thinking About Hiring A Coach? https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1626311825687-OU29LFMUO0TATR8RQB7X/DSC07081.jpg Blog - Thinking About Hiring A Coach? https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1626311870952-7HK2CUZXWY5E52ZB65IL/DSC07089.jpg Blog - Thinking About Hiring A Coach? https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1626311888314-LGT1CFKPKLLV09NU7PL7/DSC07085.jpg Blog - Thinking About Hiring A Coach? https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1626311912619-50P0P8SLLZL1MLZYR88Q/DSC07141+2.jpg Blog - Thinking About Hiring A Coach? https://www.virtuehealthcare.ca/blog/xpb9uazdqbhgze3lm0ptv2l8j8ovet monthly 0.5 2023-06-01 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1623793650910-4WBL9A2CY821TBOJGADR/tie+dye+4.jpg Blog - The Evolution of Exercise - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.virtuehealthcare.ca/blog/exercising-your-green-thumb-things-to-consider-when-gardening-in-terms-of-body-positions monthly 0.5 2023-06-01 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1620926295554-YXEG60S151IG1YD4T0WV/Garden+hinge+2.jpg Blog - Exercising Your Green Thumb: Considerations when gardening in terms of body positions - Holding a hip hinge with a straight spine This position is the most difficult to sustain for any extended duration. It requires the use of the hamstrings, glute muscles, lower back muscles and abdominal muscles to work together to hold you up actively against gravity. https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1620926502145-DKTE7NQ49HV9I5H9S40X/Garden+squat+2.jpg Blog - Exercising Your Green Thumb: Considerations when gardening in terms of body positions - Passive Squat For the sake of the purpose and context of this position, we’ll differentiate an active versus a passive squat here. An active squat uses more muscular energy in order to keep the spine straight, prevent the pelvis from posteriorly rotating in the bottom, and keep tension in the leg muscles. This version is best employed when needing to support or move moderate to heavy loads. A passive squat is more energy efficient as it is not as muscularly demanding to sustain isometrically (meaning not moving). The spine can round, the pelvis can tuck in the bottom and the leg muscles do not need to hold a lot of tension. It does require more joint flexibility and mobility, however, to comfortably sit in an end-range squat position close to the ground. This version is useful for activities like gardening where you need to be lower to the ground but you are not supporting any load on your person. https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1620926657317-9FI7EEB8YC5L9P1JBDD3/Garden+half-kneeling+2.jpg Blog - Exercising Your Green Thumb: Considerations when gardening in terms of body positions - Kneeling or Half-kneeling This is great for including an extended hip in your rotation of ways to position your body. So far, the two positions mentioned above have the hip in a bent position, so it will feel nice to extend the hip as well. You have the ability to level-change by kneeling tall, or sitting down on the heel(s). https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1621009616855-7J0B462KVAU01UJ7T2F4/UNADJUSTEDNONRAW_thumb_2b59.jpg Blog - Exercising Your Green Thumb: Considerations when gardening in terms of body positions - Supported Spine Flexion In this position we see the spine is rounded, but one hand is supporting on the knee. It is a more passive bent over position compared to the unsupported hinge with straight spine as you don’t need as much muscular engagement. https://www.virtuehealthcare.ca/blog/preparing-your-space-for-online-training monthly 0.5 2025-12-09 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1621299908646-IAAZ46WG7HTCGCQ6ZUVH/DSC06125.jpg Blog - A Client’s Guide for Online Personal Training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.virtuehealthcare.ca/blog/studio-build monthly 0.5 2023-06-01 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1621288106468-LD9T006T6XAZXDQEVOJI/DSC05733.jpg Blog - Studio Build https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1621288140258-ML4MJX843QQ6X1JUBS2J/DSC06096.jpg Blog - Studio Build https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1621288115278-W154DENM3HIL5XPFKEGW/DSC05623.jpg Blog - Studio 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https://www.virtuehealthcare.ca/blog/tag/flu+season monthly 0.5 https://www.virtuehealthcare.ca/blog/tag/pre+exercise+nutrition monthly 0.5 https://www.virtuehealthcare.ca/about-dylan daily 0.75 2021-04-05 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1616877964931-95THWHZDVB6UES4KUYEQ/dylan1.jpeg About Dylan Dylan: “Mike’s bodywork has been a critical piece to the overall maintenance of my physical health. Inevitably, injuries and misalignments are sustained through the daily grind of carpentry and my passion for snowboarding, mountain biking and soccer. Mike harnesses an intuitive ability to help bring it all back into balance. Through a combined effort of hands on manipulation and at-home exercises, I can always count on Mike to help me get my body back in action.” https://www.virtuehealthcare.ca/about-mark daily 0.75 2021-04-05 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1616877902555-8FUY8RJ4T77G0SMEB85T/IMG_5268.JPG About Mark Mark: “I am a mountain biker in my 50s. To stay in shape I ride, lift weights and at times I do a little running. Mike has been treating me for years helping me to function at my best. His work on the table leaves me walking taller and moving stronger. Mike has a knack for giving me a somatic experience of my body’s imbalances. As he works on me, I can feel how tightness, weakness or fatigue in one area interacts with other places on my body an how it all works together. This awareness helps me stay functional in-between sessions by informing my posture and exercise choices. My experiences on Mike’s table translate into better body awareness and function while biking, lifting and running. Thanks Mike. https://www.virtuehealthcare.ca/about-heather daily 0.75 2021-04-05 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1616878225572-TI0QL9D0WRAHKBY7RKQ1/image1.jpg About Heather Heather: “My name is Heather Birkett, I am writing this letter with deep gratitude for the excellent care and professional treatments I have received from Mike Barss RMT over the past nearly 4 years. Mike has not only provided me with superior massages he has given me the necessary tools and guidance to prepare for and recover from my activities to avoid injury. I have been a healthcare provider in a long term care setting for 29 years and with the emotional stress and physical strain involved, it is imperative that I take care to stay not only physically fit but able to reduce my stress. I am a dedicated marathon runner, gym goer, and outdoor enthusiast who needs someone like Mike to help with my staying injury free. Mike has taught me how to pay attention to my body mechanics and how to move correctly to avoid injury. He has also taught me to recognize when stress and tension are the cause of physical pain so I can take time to destress and relax more. His ability to ask pertinent questions and to listen with care allows him to determine my best course of treatment. Mike has helped me prepare and recover from my activities and strains from work with skillful and targeted massages and by providing insightful advice for stretching and correct body movement. I always leave my weekly treatments with Mike feeling so much better and with a new understanding of how to keep myself from injury. My recommendation to anyone looking for a highly skilled, professional, very caring and enthusiastic RMT, Mike Barss RMT is by far their best choice. I will greatly miss the care and advice I have received over the years but, also his ability to listen and to make me laugh. I leave every session with a new sense of well being and an ability to go out and play without injury. I wish Mike all the best!” https://www.virtuehealthcare.ca/about-erin daily 0.75 2021-04-05 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1616879027963-8QDZNNLNT9GOABI6D1A3/65454116_10162118345400717_3484857436576153600_n.jpg About Erin Erin: “I was a client of Mike's for 5 years in Victoria, and he was absolutely instrumental in my recovery from a car crash injury. Aside from being a lovely person to chat with during treatment, his strong touch and use of active release methods make for a relaxing yet effective massage. Mike really cares about his patients, and it shows in how he always makes sure you leave feeling fantastic and with the tools to keep moving forward in your recovery. Thanks to Mike, I was able to keep competing in the sports that I loved and come back stronger than ever.” https://www.virtuehealthcare.ca/about-steph-and-mark daily 0.75 2021-04-05 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1616879306774-9J3IJP3PERU5B5JIH17E/P1050546.jpg About Steph and Mark Stephanie: “My husband Mark and I have found Mike to be the most effective RMT we have worked with. He is wonderfully friendly, personable, professional and responsive. My husband had a traumatic fracture of his ribs and bones in his spine and required a big surgery to repair it. He worked with Mike during and after his rehab and was able to regain pain free mobility of his tissues and joints surrounding the surgery. Mike supported my new-mom wrist, forearm and upper thoracic pain and muscular tension from the post partum time and as our toddler grew heavier! Mike has enhanced our ability to bike, hike, ski, do daily ongoing desk jobs and climb. Mike incorporates different techniques so that he is able to alleviate tension and discomfort immediately, and give ideas for stretches at home. He is able to adjust his treatments to meet our needs according to the concerns raised. I highly recommend him!” https://www.virtuehealthcare.ca/about-dianne daily 0.75 2024-09-30 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1616986046351-IXICLZ1V4DDU1CI51O9M/Dianne+and+fam.jpg About Dianne DIANNE: "When I was diagnosed with Parkinson’s Disease in 2013, I took about a day to feel sorry for myself and then made a promise to not let the disease define me. I continued to work, ride horses and run, but I wanted to do more. It’s known that exercise is the only thing that slows down the progression of Parkinson’s, so I set out to find someone who could help me achieve that goal. That’s when I met Kate. When I first started working with her, I thought I might never be able to do some of the things we were working on, but now I can do things I never did before I had Parkinson’s - lift weights, push-ups, TRX work and the list goes on. I’m actually in the best shape of my life. My symptoms have improved and I will continue to work with Kate even after they find a cure. Kate is not only an exceptional trainer, but a wonderful person who I consider a good friend. She pushes me to do my best and more and I will be forever grateful for her coaching and friendship. I love how her workouts make me feel! With my workouts has come a renewed self-confidence which has translated into the creation of a new role at work that I developed, and my first book. Since my diagnosis, there have been many ups and downs, but meeting and working with Kate has definitely been one of the best experiences of my life." *** KATE: "I'll start by saying that Dianne is an inspiration to every single human being. Now I'll tell you why. I have been working with her (in person and via Skype) for almost 6 years now. She resides in Carp, Ontario and I used to train her in her home every Friday. Since I moved to Victoria, BC we have continued to work together via Skype twice a week. Dianne was diagnosed with early onset Parkinson's in 2013 at the age of 45. No stranger to the condition, as it presented in another family member, she made the decision to not let this disease define her, nor control her. She actively sought out coaching to ultimately slow the progression of Parkinson's and increase her strength, flexibility, conditioning and quality of life. Parkinson's can be unforgiving but symptoms are managed and lessened by regular physical activity. This was already of importance for Dianne and her family as she has 2 kids in high school who play many sports and are very involved in the community. Her kids get to witness their mom take her health into her own hands on a weekly basis as she puts forth her best efforts in every one of our sessions. She inspires and encourages her kids to workout so they can enjoy all the benefits training brings to sport. In the beginning, our focuses in training were to increase mobility and restore joint integrity as her body was quite stiff. Since then, we've learned many movements and skills including but not limited to squatting, deadlifts, pull ups, bench press, kettlebell work, hang cleans. We always include single leg stability and balance drills, body awareness and postural exercises and we ensure she's always working in all planes of motion. She is stronger and more mobile than ever, and the sky is the limit at this point. It's rare that we actually talk about the disease, and sometimes I forget she has it, which is a testament to my earlier comment about how fearless she is in face of it. Every year Dianne and her family fundraise for Parkinson's Canada, but this year she's doing something unique and creative. She's written a book about a female superhero who has Parkinson's. It is entitled 'Genes: The Story of an Accidental Superhero'. All of the proceeds go towards finding a cure. Here is a link to buy the book: __ As far as I'm concerned, Dianne is the superhero. Thank you Dianne for your endless inspiration by just being you. https://www.virtuehealthcare.ca/about-charles daily 0.75 2021-04-27 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1616986377265-0YTYZXNR1ZGUUY4BIAR3/Charles+happy+baby.jpeg About Charles CHARLES: “I started a training regime eleven years ago when I retired from public service. I had once been a classroom teacher, which meant five or six hours a day on my feet not to mention trying to keep up with the 15-18 year old boys I taught. That kept me in reasonable shape. When I became a desk jockey, all the good habits ended. By the time I retired I had developed a severe case of bureaucrat’s bum. I was overweight and felt lousy. Once I started training, things improved dramatically. I was stronger, more energetic and thinner. Most importantly I felt better about myself. I stayed with my new routine for five years, but, although I continued training, I developed some poor eating habits, started putting on weight again, and generally lost the enthusiasm for life I’d had. I started working with Kate about four years ago and with her support I rediscovered that zest for life I’d felt draining away. About three years ago I eliminated refined sugar and gluten from my diet. The results have been dramatic. Not only have I lost weight, but my mood and mental acuity have improved and my overall health has improved. Kate’s approach to functional training has been a godsend for me. I thought that strength training was about how much weight, how many times. Instead I’ve discovered how to work on flexibility, posture and balance. Injuries are never a good thing, but at my age they take much longer to heal than they once did. Avoiding them is much higher on my list these days. Which is not to say that I can’t lift more weight, more times than before, but that’s a bonus. An important part of the experience has been working with Mike. He is hands down, the best RMT I’ve worked with. Becoming more supple has become a goal for me and his work on me has taught me a great deal about my body. Also, he is a terrific human being. I’m 75 years old and can honestly say that I feel better and more comfortable in my body than I have since I was a child, if then. My head told me, “It’s too late, you’re too old.” My head was wrong. Friends at times have asked me why I want to work so hard. I tell them, it’s not work if I’m having fun. I enjoy every hour in the gym with Kate. I’m always disappointed when the hour is up. I really don’t want to leave. Amazingly, I just keep feeling better. As you can see from the picture, it’s never too late to be a happy baby!” *** KATE: "I began working with Charles in July 2017. It's been a year of learning, growing and never settling. I challenged Charles on a weekly basis to develop a deeper understanding of proper biomechanics and body alignment and to always strive to improve. He accepted the challenge with unrelenting determination and energy. To say it's been a journey of self-discovery would be an understatement. It hasn't always been easy, but anything worth pursuing shouldn't be. I'll quote Charles verbatim, as this explains just how he feels now: "I'm really enjoying being in my body." This is not something every 72-year-old walks around exclaiming. Charles inspires not only his generation, but all those older and younger than him. He shows up to every session ready to put in the work and the results speak for themselves. He's lost 17 lbs and 3 inches around the midsection; his posture has dramatically improved; he has increased body awareness and coordination; he's more mobile and flexible allowing his confidence to increase as a result of accessibility to a full-depth squat, good overhead reaching, better balance on a single leg, the fact that he can easily touch his toes and get up and down from the floor without a second thought. He's worked hard on being open to new ways of eating and has adjusted his nutrition such that he no longer feels powerless over sugar cravings, he is very aware of how each food affects his mood and body and has ultimately developed a healthy relationship with food. He is an example of why I do what I do in the fitness industry. Nothing is more fulfilling that helping someone regain their inner power and allow them to move easier in their daily lives. I look forward to Charles' continued progress and the joy we each feel in every session.” https://www.virtuehealthcare.ca/about-marlen daily 0.75 2021-04-05 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1616986665670-JRBNH7WBQSTB3QZ1CVHD/Screen+Shot+2021-03-28+at+7.56.48+PM.png About Marlen MARLEN: “Working with Kate has been a pleasure. I definitely have more confidence in my body, and the goals I set my mind to. The most significant experience was setting our eyes on an Olympic Lifting meet. I was still hesitant about competing in sport. There was still this false belief, that I couldn’t quite rewrite my experience on the mat as a wrestler. And what had defined me might somehow overshadow the experience of competition. In addition, I didn’t think I was ready to experience the nerves associated with competition, especially on a platform in front of judges and a crowd. The training spoke for itself and I felt very prepared. I appreciated the thoughtful direction of how we warmed up and how we listened to the body for its feedback on where I would need a little more attention that day. I was glad to see progress in many areas, including technique, weight lifted or overall body awareness. There was always something new to learn and take home. On competition day the nerves were still there. When it came time to step onto the platform and lift though, I surprised myself. I was empowered, I felt strong and capable. The adrenaline was helping. The experience opened up a new possibility to competition in sport. I felt certain I could brush off the experiences of the past, and celebrate the possibilities for the future. It was truly liberating to validate that, regardless of results. With a grateful heart, I appreciate Kate’s intentions and the direction of her training. I have found it altogether thoughtful, and the right amount of push to try new things and challenge my limits.” *** KATE: “I’ve been working with Marlen for the better part of 2 years. As a former national-level wrestler, she was familiar to competition and the intensity of the athlete lifestyle; however, as many athletes experience, retiring from competitive sport can come with a plethora of unforeseen hurdles. When you devote a large amount of time and energy to one avenue of life, we can begin to identify as whatever that is, as many of us can relate. In this case, retiring from being a competitive athlete can pose the new question of “who am I outside of sport?” It’s a tough question to answer, but I was lucky to be on this ride with Marlen as she navigated life beyond being an accomplished high-level athlete. Training would take on a new form as well. She was no longer training specifically for wrestling. Our focus for her shifted to following a sustainable method of training for life. She would develop different goals and broaden her horizons in terms of challenging herself and stepping outside of her comfort zone. She expressed interest in wanting to do a Tough Mudder Race. So I said, “ok let’s make it happen!” and quickly began to organize a team of people who would join in the experience with us. Marlen is not inherently an endurance athlete, so I knew this particular event would be an awesome challenge for her. I knew the rewards of her efforts in training for it would be great. I knew she would surpass her own expectations of her capabilities. And in July of 2018, Marlen and the crew, made up of a couple of her family members and a few other friends, would crush the 10 mile mountainous course in Whistler, BC. I was fortunate to be able to witness her complete her goal and I think it unlocked a renewed sense of pride and ambition in her. After the Tough Mudder, she re-evaluated her goals and decided to pursue the sport of Olympic Weightlifting. Having just completed my Weightlifting Coaching Certification, I was eager to teach and learn alongside her. This sport was more in her wheelhouse. Her being a very strong and coordinated athlete, she would excel. After a handful of weeks, she decided to put her newfound aptitude to a tangible test. She signed up for a weightlifting meet here on the island and after many weeks of prep, ended the meet first in her weight class and successfully making 5/6 of her lifts. No stranger to the competition setting, she shook off the initial jitters and after playing it a little bit safe in the snatch session to build her confidence, she went no holds barred (which coincidentally is a wrestling term ;) ) on the clean and jerks in terms of pushing her weight attempts. She thrived out there on the lifting platform. We were both happy to share in our first experiences at a weightlifting competition together. Marlen always shows up to training sessions and put in 100% effort every day, even after coming off a biological clock-altering nightshift as a nurse at the hospital. Even in a sleep-deprived state, you’d never hear her complain, always demonstrating a consistently pleasant demeanour. Marlen continues to make fitness part of her lifestyle and I am excited to see what she conquers next.” https://www.virtuehealthcare.ca/about-kyle daily 0.75 2021-04-05 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1616986910217-HQL697G2BL3T1NUDZHNC/kyle+pic+.jpg About Kyle KYLE: “As a passive, skinny and slightly nerdy guy, gyms have always been foreign land in which I never intended to step foot. Kate was recommended to me through my physiotherapist after a year of dealing with a repetitive stress injury in my arm. The injury may not have happened if it wasn’t for my terrible posture, improper breathing habits, and stress levels. Lucky for me, Kate’s approach isn’t just about lifting heavy things. I wanted to learn how to move properly. I couldn’t hinge from the hips, I didn’t understand how to ‘engage my lats’, I needed constant reminders to keep my shoulders back and to relax my unneeded muscles. I was paranoid about injuring myself again and would always report various discomforts throughout our sessions. Kate helped me understand why it was happening and would often be able to rectify it right then and there with a roller! She always emphasized the importance of proper breathing and the equally important mental game behind conquering challenges. I feel WAY more comfortable in my body. The way I walk, breathe and simply move throughout the day have all improved greatly. I’m stronger both mentally and physically. Thank you, Kate!!!” *** Kate: “Kyle was referred to me by his physiotherapist because she identified that he would benefit from strength training and coaching to improve his posture and correct physical imbalances that were causing him pain primarily in his shoulder. After assessing Kyle’s movement patterns, it was clear to me she was right so we went to work on learning about proper body alignment in various positions, more optimal breathing and learning about intra-abdominal pressure which is crucial in supporting the body when lifting weights. After laying the foundation of movement patterning, we focused on refining technique of various exercises, with major emphasis on compound lifts like squats, deadlifts and pulling movements. We made sure to always include single leg and asymmetrical exercises to address any side to side weaknesses, as well as to support him in his day job. We spent time learning recovery and self-care techniques that would ultimately allow him to continue to train longterm without breaking down physically and would help him confidently treat any issues that may arise. Since Kyle was new to the training world, it was a joy to help him navigate the gym and build his confidence with strength training. He always remained very open-minded, curious and keen to learn, which is a mindset recipe for success. He is very mindful in his movement and very receptive to feedback that he was able to apply quickly. Kyle gained strength, muscle, confidence, was able to clear up his chronic pain and continues to strive to improve movements that are challenging such as overhead positions. Keep it up Kyle, you rock!” https://www.virtuehealthcare.ca/about-hilary daily 0.75 2021-04-05 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1616987111488-A0KU30GRAYUNHTYLJVKR/fullsizeoutput_50d8.jpeg About Hilary Hilary: “By 2017, I had let my exercise routine lapse over a handful of years, and I was feeling every minute of my 52 years of age. I noticed I was feeling less confident in my daily life when using my body. Things like carrying a box up a set of stairs, climbing over logs on the beach, and carrying in heavy bags of groceries, challenged my strength, stamina and balance. The pending arrival of my first grandchild motivated me to get back into shape. I had the good fortune to come across Kate when searching online for a local trainer. Kate took the time to hear my goals and clarify my needs. Her initial assessment was comprehensive if not eye-opening for me; I had a lot of work to do. After a few sessions, I tried to quit. In Kate’s caring and firm way, she encouraged me to work with her to find ways to continue our workouts rather than find reasons to stop. Over the next 15 months, Kate carefully designed workout sessions with my overall goals and needs in mind. She knew how to challenge me so that I saw gradual improvement and avoided injury. I’m 54 now, and I’m in the best shape of my life. I am down to the size I was before I had kids, which wasn’t the goal but it’s a nice bonus. Most importantly, I can keep up and be active with my granddaughter! I continue to train three days per week. With Kate’s guidance, I’m now able to design my own program, drawing from the knowledge she generously shared with me during our training sessions. Kate gave me back my life, and I say that without hyperbole…” *** Kate: “Working with Hilary over the last two years has been inspiring to say the least. Since day one I knew she was embarking on a wonderful journey of self-rediscovery and rebuilding her confidence in herself. It wasn’t always easy, but she persevered because she had a very strong WHY. The reason she showed up every day and put in the work was for herself but was also bigger than herself. She wanted to not only be there for her granddaughter, but share in the things kids love to do - PLAY. Having sufficient energy along with the capacity for movement requiring mobility and strength to not only keep up, but genuinely enjoy time with kids is what a lot of people are searching for, whether they are a parent or grandparent, aunt or uncle. Hilary is a teacher by day, but is also a fantastic student. She always asks great questions, and I could tell she honestly wanted to learn as much as she could about how to organize workouts, understand proper technique and sustain a healthy lifestyle that would support her throughout her lifespan. She was always honest with herself in how she was feeling day to day, as naturally this fluctuates. Respecting body and mind, sessions were tailored to what she needed most on any given week. Her work ethic is something that I don’t know can be taught, I think it is just inherent in her. I couldn’t be more proud of where Hilary is today. She continues to progress and push herself forward in becoming a better version of herself every day.” https://www.virtuehealthcare.ca/about-laura daily 0.75 2021-04-05 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1616987328653-P4UBC3PNVS8AKKLU24VA/Screen+Shot+2021-03-28+at+8.07.15+PM.png About Laura Laura: “I came to Kate working with a low back injury and knowing nothing about gyms or equipment use. 2 years later, I’m confident on equipment and writing up my own gym routines. Kate breaks exercises down and explains her workout routines. She will never push you to do more if she’s not seeing excellent form before levelling you up. She answers all your questions and her enthusiasm for her work shines through. Kate knows that health is beyond just aesthetics and reaches deep in her clients for their goals and motivations. Kate has helped me gain self-confidence in the gym. She’s been there when I trained for the Juan de Fuca trail and helped me strengthen my body for my physical job. If you’re not sure if the gym is for you or you’re feeling overwhelmed in how to be fit in a safe and progressive manner. Go see Kate.” *** Kate: “Laura is a Registered Massage Therapist and an avid outdoor adventurer and hiker. She leads an active lifestyle and her job is very physically demanding. I worked with her to increase her strength for her job, improve her posture, and increase her endurance, core and single leg stamina for long hiking trips. Beyond the physical aspects, we also worked to increase her confidence training in gym settings. There was a focus on how to use the various exercise equipment, and her interest in program development lead me to educate her on how to be self-sufficient in this area. Not everyone loves going to the gym, and that’s ok, but if strength and conditioning training can help support a pain-free, happy and healthy lifestyle, then being comfortable navigating that setting can be hugely impactful. We worked hard on eliminating barriers to success, and becoming accountable and excited to progress. Laura is a great example of someone who overcame obstacles, sought out answers, asked for help when needed and rises to become a better version of herself every single day. She inspires her clients and her friends and family to take care of themselves and she leads by example.” https://www.virtuehealthcare.ca/about-marian daily 0.75 2021-04-05 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1616987444579-GD6NH9NDS1831R8LT449/Marian.JPG About Marian MARIAN: "I decided a little over a year ago to try exercises that would help increase my strength. My goal was to accomplish just one pull up because all I could do was hang there and swing around. I wanted to have functional exercises and an overall balanced exercise routine so that I wasn't overusing the same chain of muscle groups from my existing past times. I was really lucky to have met Kate through Forge Training and talk to her about my goals. It has been a nice surprise for me. I have enjoyed strength training more that I thought. I feel like I am much more aware of my movement and the muscles I am needing to make a certain lift or pull or jump happen. I have also worked on muscle imbalances I have. Each month my exercises get switched up which keeps things fresh, but also my programming & instruction is thoughtfully put together. Over the last year I have noticed that I feel stronger and it's a nice feeling to know that I have adequate strength. This is important to me because movement is freedom." *** KATE: "I met Marian in May of 2017. She had one big concrete goal of achieving a solo chin up after having been defeated by the playground monkey bar on an early morning run one day. She took matters into her own hands and sought help to achieve her goal. And achieve it she did. We worked on building a strong foundation of movement and she worked relentlessly on mastering the basics which would ultimately set her up for success down the road. She can now successfully pull her bodyweight for 4 strict reps. This goal was only a catalyst for subsequent goals to follow. Her nickname really should be the "Goal Crusher". She is currently working on attaining the ever-challenging muscle up. Her determination and enthusiasm to learn always astounds me as we've now been working together for a whole year and she continues to push her own limits, develop strength and flexibility (gosh darn inch worms!) and inspire and empower others in her circles to be active. Early to rise, Marian joins her fellow sun-risers in the gym at 5:30am and is committed to every single program I've ever given her. She enjoys running, hiking, and this year is set to complete the full Tough Mudder in Whistler in June. A kind soul and a natural story-teller, she's sure to leave you giggling and smiling fondly out the door. Marian is a true example of: it's never too late, and you really can do anything if you set your mind to it and have a plan. And, for the record, she's also one of the nicest people I've had the privilege of meeting." https://www.virtuehealthcare.ca/about-tia daily 0.75 2021-04-05 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1616987624512-EXVA9GOOI2Z680ODW981/cs-exercise-dos-donts-for-ankylosing-spondylitis-1440x810.jpg About Tia TIA: “Before I started training with Kate, I didn't think I would ever make a habit of going to the gym. Now, not only do I workout regularly, I'm also able to plan and develop my own programs. The discomfort from my scoliosis has always caused me hesitation when it comes to physical activity, but that isn't the case anymore, and I feel stronger both physically and mentally. Working with Kate has surpassed my expectations. I've gained so much from her thoughtful and client-centred approach. She's also just a lovely person to be around, so there's that too!” *** KATE: "I first met Tia in July of 2017. Over the past year, we have been working together on increasing muscle mass, understanding and performing proper movement mechanics, and improving imbalances partially caused by mild scoliosis. We are mindful about loading the spine since it's not oriented in it's typical vertical column. We focus on proper activation of muscle groups when performing loaded lifts. Upper body, lower body and core strength have all increased dramatically and she is much more confident in and out of gym setting. She recognizes that spending time working on herself is a catalyst for great performances at work, and great relationships with others. She can always be seen sticking around after sessions doing all of her stretches and recovery work. Then, Tia expressed an interest in learning how to periodize her own programs, so that became a big focus in our sessions. This is a big step and she's shown initiative and enthusiasm to learn how she can continue to sustain quality training and become the strongest version of herself. She is now creating her own programs and we touch base to make sure exercise and phase selection are appropriate and to clarify any questions she has. I have no doubt she will continue to progress and strive for greatness. Tia has been such a pleasure to work with. Not only are we birthday buddies, we share a love of music and singing as well. Sweet and funny, Tia always demonstrates a willingness to improve and learn...these qualities will take her far in life. https://www.virtuehealthcare.ca/about-troy daily 0.75 2021-04-05 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1616987781939-JWLDA1L77Q723K4MBGM3/Troy-and-Marley-799x1024.jpeg About Troy TROY: “I’ve found Kate’s sessions educational and her thoughtful method of programming showcases her experience. In my working with Kate, I achieved greater strength, balance and flexibility and a notable performance increase in running and cycling. I had significantly reduced SI joint and low back discomfort after starting with Kate. I would highly recommend Kate to anyone looking to personal training sessions to their healthcare regime.” “When it comes to manual therapy, Michael is one of the most proficient practitioners I have ever had the chance to meet. His visual assessment skills are well honed, movement queues are on point and application of treatment techniques always seem to be the right approach for my body. Michael is passionate about movement, expression and supports and encourages his patients to living their own best lives. He is an outstanding communicator and his drive to positively contribute to his patients and the world around him is evident from the moment you met him. I have known Michael for 7 years as a colleague, as a therapist and as a friend. I would refer any of my friends, family or my patients to him knowing that they will be getting the very finest care.” Troy Taylor, Registered Massage Therapist, Certified Advanced Rolfer™ *** KATE: "Troy and I began as co-workers at Fix Healthcare, then progressed to friendship status, and in February 2018 he commenced 5 months of training with me. His goals were to increase flexibility; to gain functional strength for running and cycling; to develop better movement patterns and correct imbalances; to gain strength for his pursuit to achieve the infamous strict muscle up; and achieve as a byproduct better aesthetics and increased confidence. Troy put in the work week after week and was committed to the periodization I had set out for him to achieve these goals. His progress and transformation were pretty resounding in just under half a year's time. We worked on Troy's flexibility incessantly in warm up, between strength exercises and post-workout. Single-legged exercises were ever-present in each session. We developed his posterior chain strength to match what he had in the anterior chain and his discrepancies right to left improved as well. His upper body strength increased performance-wise and visibly as well as our progress photos so nicely showed! Troy is SO close to achieving that strict muscle up, he can smell it. I also kept at the forefront of my mind that Troy is a Registered Massage Therapist and Certified Rolfer (and a certified wizard in his field if I do say so myself...and I know others would agree). His job is quite physically demanding and he recognizes that a strong and balanced body and mind are essential to staying healthy and sustaining a long career. Troy is so attentive to detail and incredibly knowledgeable about the body that it was a real pleasure working with him. We got to chat in proper anatomical terms and learn from each other. I would always highly recommend his work to anyone looking for Rolfing in the Victoria or Vancouver areas. Click Here to find him. https://www.virtuehealthcare.ca/about-deanna daily 0.75 2021-04-27 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1619542323975-0ZVVMADWNDFCAZVU9PX1/IMG-9765.jpg About Deanna - DEANNA: “If you haven’t lifted weights, you might be tempted to think that it’s mostly a matter of brute force, that strength comes from muscle combined with determination and will. These things are important, but something training with Kate has taught me is that strength is a skill. It comes from understanding systems and networks within the body and the brain; it comes from technique combined with practice and smart repetition, from knowing when to push, when to pull, when to tense or relax, when to breathe, and when to rest. But most critically it comes from having a plan: strategic thinking, goal setting, and implementation over time with readjustments as necessary. These insights are more than just good lessons for creating changes in the body. You could work with Kate and come out of it with delightful new health and athletic accomplishments, and that would be well worth it. However if you pay attention you're also going to get a masterclass from Kate in a far more holistic experience in personal improvement. Kate's practice of starting from a place of curiosity and investigation, which becomes goal setting, which accommodates and adjusts and which finally leads to victories large and small... well that can be applied to all sorts of our efforts in moving through the world, can't it? When I started to work with Kate I was 100% the cliché of a mid-forties office worker gone extremely extremely soft. We had to start at the very beginning together and Kate's willingness to meet me where I was at, to not judge and to be genuinely enthusiastic about even the tiniest wins in the first few months was the secret sauce which kept me coming back for more. If you want someone who is going to cuss at you to do three more burpees... well move along, you're not in the right place. If you want someone who will teach you three different types of movement to thoughtfully try to get your core engaged, and who you can hear making tiny exclamations of "Yes! Athlete!" when you finally get there... you've found your person.” https://www.virtuehealthcare.ca/personal-training-agreement daily 0.75 2021-05-27 https://www.virtuehealthcare.ca/about-joanne daily 0.75 2021-06-16 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1655d48a-1096-454f-9c71-a10f73e7857e/toughmudder2.jpg About Joanne https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1fcc48f0-1e0c-47c1-8b92-abf5107064f1/deadlift.jpg About Joanne https://www.virtuehealthcare.ca/about-priscilla daily 0.75 2021-08-15 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/0132c7cc-6230-4120-95d3-f13198f7fdec/S2+-+Sahalli+1st+Anniversary+-+P+on+deck+smiling.JPG About Priscilla https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/25a9411e-7ff2-4458-8e06-30450e5ea40f/Screen+Shot+2021-08-15+at+10.22.00+AM.png About Priscilla 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https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg Semi Private Training Sessions https://www.virtuehealthcare.ca/personalized-exercise-programming daily 0.75 2024-09-04 https://www.virtuehealthcare.ca/about-us-1 daily 0.75 2026-03-22 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/d304efbd-3989-4ff5-b884-6173780e5f3a/DSC09603+2.JPG About Us https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1714935959612-KK0HGJM7629K8JCH1Z0K/DSC00607.jpg About Us https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1714936227667-EOLNQW1R6CVI8DCG2RA4/DSC00925.jpg About Us https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1714935945108-8HPRZ4QFKJ3ILZRM2V1M/DSC00473.jpg About Us https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1714935837296-J3TGNJ20TM5SFB53BT49/DSC00836.jpg About Us 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https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/a7514091-7267-42ec-91b0-25ba201adaa5/Screen+Shot+2022-03-12+at+2.14.35+PM.png About Missy https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/3b6a9347-3a11-41a4-8c5c-88b39dcf555f/Screen+Shot+2022-03-22+at+10.32.18+AM.png About Missy https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/3e78413c-7035-492f-95d4-518c3a534769/Screen+Shot+2022-03-12+at+2.14.14+PM.png About Missy https://www.virtuehealthcare.ca/about-renn daily 0.75 2022-03-22 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/eccf5a62-eb56-4351-81b6-12f5d9900343/Screen+Shot+2022-03-22+at+10.17.11+AM.png About Renn https://www.virtuehealthcare.ca/about-colleen daily 0.75 2022-06-14 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/f391ee1f-dfcc-4a76-8ebd-a586af472e1c/Screen+Shot+2022-05-16+at+7.45.20+PM.png About Colleen https://www.virtuehealthcare.ca/about-allan daily 0.75 2022-06-19 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/ba267db8-d245-4c1d-a1ca-4f1ca8445415/allan+golf+1.jpeg About Allan https://www.virtuehealthcare.ca/about-brett daily 0.75 2022-09-11 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/8251c3e8-b7aa-409a-a364-b8f50e5facb7/Brett+2.jpg About Brett https://www.virtuehealthcare.ca/about-sally daily 0.75 2022-09-28 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/b0e03a08-5516-4eb1-89f9-958605f94af5/Screen+Shot+2022-09-27+at+8.56.37+PM.png About Sally - “I have been working with Kate and Mike for a little over a year. What I really like about this personalized exercise programming format are the flexibility and accountability factors. I receive my personally tailored training sessions on the TrueCoach App and I can do them anytime. Even as a retired teacher, there are days that can get very busy with one thing or another…so if I don’t get to my workout, I can easily do it the next day on my own time, unlike a traditional in-person class which, if you miss, you are out of luck. The steady, progressive format keeps me accountable as well…I am totally motivated to keep up with the routine of my workouts and always feel energized when completed. Video clips for each exercise are right there on the App to guide me during my workout. Bi-monthly virtual check-in meetings with Kate and Mike produce meaningful conversations, celebrating achievements, small or more significant. They provide me with a written report after our conversations which is a nice way to see and mark progress. The teacher in me likes reports…but also quite happy to not have to write them :) Kate and Mike genuinely care for their client’s health and well-being. I appreciate that they really listen to what I am telling them and make changes based on my needs. After a lower back injury last fall, they focussed my workouts on that until it was resolved. I continue to use the stretches and exercises that I learned during that period. Along with continued strength and cardio circuits I am very happy to say I have no more back pain and I am well on my way to my goal of running 10k before the cold weather sets in. Virtual training with Kate and Mike at Virtue Healthcare has made for a very pleasant, positive and productive experience!” - Sally https://www.virtuehealthcare.ca/application daily 0.75 2022-11-13 https://www.virtuehealthcare.ca/about-john daily 0.75 2023-01-15 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/21668de5-b546-4d26-8e80-18f0e45e2a5c/Screen+Shot+2022-12-18+at+1.17.07+PM.png About John https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/1673820155662-1LX2P5BES1H3HLUGDNX2/dad%2Bold%2Bhockey.jpg About John https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/86dc7e8a-fcd1-43d7-bf1b-c3b498799453/DSC07493.JPG About John https://www.virtuehealthcare.ca/about-dondonna daily 0.75 2023-12-29 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/a6f8854f-d3d5-490e-85fa-0eb000e253b0/Screenshot+2023-12-29+at+2.22.16%E2%80%AFPM.png About Don & Donna https://www.virtuehealthcare.ca/about-june daily 0.75 2024-09-30 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/15f7ac3f-9775-4728-a349-0c26386e6a38/Screenshot+2023-12-29+at+2.37.15%E2%80%AFPM.png About June https://www.virtuehealthcare.ca/about-garth daily 0.75 2024-09-30 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/a252b67e-851a-4df2-a537-1397fae92143/Screenshot+2023-12-30+at+11.43.43%E2%80%AFAM.png About Garth https://www.virtuehealthcare.ca/about-katie daily 0.75 2024-09-30 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/fd1f5e07-dd46-4a3b-b117-4189bebb369b/katie+and+kids.png About Katie https://www.virtuehealthcare.ca/about-lauramatty daily 0.75 2024-09-30 https://images.squarespace-cdn.com/content/v1/5e8d3a278107756c130de116/7440673c-b6f3-4702-a572-cd4c4072ee8e/Screenshot+2023-12-30+at+12.02.33%E2%80%AFPM.png About Laura & Matty https://www.virtuehealthcare.ca/landing-page daily 0.75 2024-09-30 https://www.virtuehealthcare.ca/home daily 1.0 2026-03-22 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