Roots Holistic Performance

Roots Holistic Performance Fitness/Nutrition/Wellness
Become a product of your environment 🌱

Most injuries stem from our body being underprepared for the task at handAvoiding a movement pattern all together howeve...
04/30/2026

Most injuries stem from our body being underprepared for the task at hand

Avoiding a movement pattern all together however only furthers this issue

The truth is you probably just need more practice!

The key is selecting a variation that allows you to grease the groove without causing excessive damage

Changing the range of motion, changing the implement, changing the tempo, changing your foot pressure, changing the amount of volume, etc, are all effective ways to allow yourself to do so

As you continue to train, your capacity, confidence and strength will improve!


04/28/2026

Sometimes you just need to be resourceful

A bench, a box and a barbell for instance work great in substitution for a T bar row

More often than not training simply comes down to "how bad do you want it?"

If there is a will there is a way


I ate a variation of this bowl every single day last week so here is the recipe: Rice and peas:Saute onion, garlic, fres...
04/27/2026

I ate a variation of this bowl every single day last week so here is the recipe:

Rice and peas:
Saute onion, garlic, fresh thyme and ginger with coconut oil

Add 1 can of beans (I like black, pinto or kidney beans) 1 cup of rinsed rice and 1 can of coconut milk

Season with all spice, cumin, salt and pepper (add dried thyme if you didn't have any fresh on hand)

Bring to a boil and cover on low for 20 min.

I used the rice and peas as the main of this dish and built around it

Adding: Corn tortillas, plantain, egg, avocado, halloumi, jalapenos, lettuce, yogurt and salsa

Sometimes I would use beef or shrimp instead of an egg, sometimes I would use Jamaican yam or potato instead of plantain, sometimes I would substitute more rice instead of corn tortillas, etc.

I prefer to make my meals like this vs prepping 5 of the same meals a head of time. Follow your cravings and be adaptable


You're not going to be able to add weight to an exercise every single weekThere are still many ways to progress:1. Lifti...
04/23/2026

You're not going to be able to add weight to an exercise every single week

There are still many ways to progress:

1. Lifting slower
2. Lifting faster
3. Adding pauses
4. Changing the range of motion
5. Changing the complexity
6. Changing the sets/reps

Just to name a few

Although we don't have control of life outside of the gym - we have complete control inside of it

As long as you bring the right mindset you can always walk away stronger than before

04/21/2026

How you feel isn't always accurate

I have been sick the past 2 weeks, I slept horribly last night because I couldn't breathe and I woke up with a strained neck/left shoulder lol

I had the thought of moving today's session to tomorrow several times and despite the odds against me I "randomly" hit a 60lb pr!

(The push jerk has always been one of my worst/least favorite movements but clearly all the Z press and snatching lately has paid off.)

I don't say this to brag and boast as it is literally my job as a coach to be strong and lead by example

I do however bring it up to remind everyone (myself included) that we are far more capable than we could ever imagine

Don't forget to train today :)


04/20/2026

Don't get me wrong. I'm all for direct core training

Just don't fall into the trap thinking a 10-15 minute "core fat blaster" circuit is going to significantly move the needle for you

Prioritize moving the big rocks first.
Building strength, mobility, power and developing lean muscle should be the stocks you heavily invest in

Some meals from the past week:1. Rice and peas, egg, avocado, halloumi, corn tortilla, yogurt, salsa, cilantro, lime2. L...
04/19/2026

Some meals from the past week:

1. Rice and peas, egg, avocado, halloumi, corn tortilla, yogurt, salsa, cilantro, lime

2. Lamb chop, yellow potatoes, butter, lettuce, tomato, cucumber, shallots, parsley, feta, balsamic

3. Sourdough, mozzarella, Swiss, tomato soup, Basil, dill pickle

4. Rice and peas, sirloin, avocado, plantain, coconut oil, yogurt, salsa, cilantro, lime

5. Corn tortillas, extra lean ground beef, mozzarella, avocado, yogurt, salsa, Cola

6. Rigatoni, sardines, yogurt, pickles, tomatoes, cucumber, shallots, parsley, feta, olive oil

7. Corn tortillas, eggs, mozzarella, salsa, cilantro

Follow your cravings, eat slowly, 80/20 > perfectionism

I am opening up 6 more slots for nutritional coaching! If you're interested and looking for more details give me a message to set up a consult.

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140 Main Street
Glencoe, ON
N0L1M0

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+15197096332

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