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Unified Fitness

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Ottawa, ON
Unified Fitness

Ottawa's Premier Personal Training Studio. In pain? Out of Shape? We can help! Discover your Strength!

I help ambitious professionals eliminate chronic low back pain and rebuild lasting strength, without wasted hours in the gym, endless rehab, or cookie-cutter programs.

12/18/2025

Unpopular opinion:
Stretching your back every day isn’t fixing your pain.

Stretching can feel good.
But if your back pain keeps coming back, stretching alone isn’t the solution.

Back pain usually isn’t about being “tight.”
It’s about lack of strength, poor control, and how your whole body moves together.

If you only stretch but never build strength or stability, the pain often returns.

Relief comes from smart movement, not just flexibility.

Save this if you’ve been stretching daily with no real results.
DM me if you want a plan that actually helps your back feel better, long term.

12/17/2025

If you have back pain, the goal isn’t to stop training.
It’s to stop irritating your spine.

Some exercises can quietly make back pain worse without you realizing it.

Heavy spinal compression, like barbell back squats or high-impact jumping, can flare things up.
Movements that round your spine under load, like sit-ups or fast twisting, can irritate an already sensitive back.

That doesn’t mean training is bad.
It means how you train matters.

Think spine hygiene:
• Slow, controlled strength
• Neutral spine positions
• Movements where you feel stable, not bracing for impact

Instead, try:
• Wider-stance squats
• Supported split squats
• Core work that keeps your spine neutral

Smart training beats hard training every single time.

Save this so you remember what to avoid.
And DM me if you want a pain-free training plan that actually fits your body.

12/10/2025

Does your back get sore every time you drive?
Most people think it’s the seat… but it’s usually the position.

When you sit slouched in the car (hips tucked under, spine rounded) your back is basically fighting the whole drive.

And even if you think you’re sitting “fine,” a few small adjustments can make a huge difference.

Here’s the setup I teach all my clients:

1️⃣ Sit all the way back
Adjust the seat so your hips and ribs line up.
Not falling backward… not collapsing forward… just neutral and supported.

2️⃣ Empty your pockets
A wallet or phone under one hip twists your spine without you noticing.

3️⃣ Use gentle lumbar support
If the seat feels too hard or too flat, add a small cushion behind your lower back.
Just enough to feel natural : not forced.

When your spine is supported, your body stops fighting the seat… and driving instantly feels better.

Save this video for your next road trip,
and DM me if car rides are one of your biggest back-pain triggers.

posturetips ottawafitness personaltrainerottawa unifiedfitness

12/05/2025

Proper Dumbbell Pickup for Chest Press

Most people don’t hurt their back during the chest press…
They hurt it before the exercise even starts.

If you’re sitting down and reaching forward to grab heavy dumbbells, your spine is rounded, unsupported, and taking all the load.
That position puts way more stress on your lower back than a proper deadlift ever would.

Here’s the safer, stronger setup I teach all my clients:

1️⃣ Stand up first
Don’t grab dumbbells from a seated, rounded position.

2️⃣ Hinge like a deadlift
Chest up, hips back, spine neutral.

3️⃣ Bring the dumbbells in close
The closer they are to your body, the lighter they feel.

4️⃣ Sit down with the weight, not toward it
Use your legs and keep the dumbbells tight to your body.

This simple change protects your lower back, gives you more control, and makes your press much stronger.

Every lift starts with the setup.
Do it right, and your entire workout improves.

Save this video before your next upper-body day,
and DM me if you want help lifting pain-free and building real strength.

12/03/2025

Most people don’t hurt their back lifting…
They hurt it sitting down the wrong way every single day.

When you crash into a chair, your spine takes the full impact.

Do that hundreds of times a week, and it’s no surprise your back feels stiff, sore, or “locked up” the next morning.

Here’s the fix I teach every client in our Ottawa personal training studio and it works just as well at home:

1️⃣ Control the way you sit down.
Think of it like the last few inches of a squat.
Your muscles should take the load, not your spine.

2️⃣ Check your hip height.
If your hips drop below your knees, your pelvis tucks under and your lower back rounds.
Use a cushion or rolled towel so your hips stay slightly higher instantly easier on your spine.

3️⃣ Support your lower back.
A small towel behind your natural curve keeps you neutral without forcing anything.

Tiny adjustments. Huge difference.
This is how you build a pain-free spine with simple, everyday habits not endless rehab.

If sitting is one of your biggest back-pain triggers, save this video and DM me so I can help you fix it.

ottawafitness ottawapersonaltrainer unifiedfitness

11/28/2025

SPINE HYGIENE 101: Safe Spine Rules for
Driving 🚗

Because the way you sit in the car can make or break your low back.

Most people don’t realize this, but driving is one of the most common places where back pain
starts or gets worse.

Why?

Because you’re locked into a position that takes your spine out of the optimal alignment.

Most people sit in ways that punish their lower back.
Here’s how to protect your spine every time you get behind the wheel:

1⃣ Adjust Your Seat: Don’t Slump Forward

Recline the seat slightly so you’re not hunched.
Your ribcage should be stacked over your pelvis, not collapsing forward.

This one change alone removes a ton of strain from your lumbar discs.

2⃣ Sit Higher: Take Pressure Off Your Back

Add a small cushion or wedge to raise your hips slightly.
Sitting higher reduces compression forces and helps restore your natural lumbar curve.

Your back will thank you after even a 10-minute drive.

3⃣ Wear Comfortable, Non-Restrictive Clothing

It sounds small, but tight clothes or bulky pockets twist your pelvis and distort your posture.

Empty your pockets.

Give your hips room to move.

Your spine needs freedom, not restriction.

Have a good drive👍

11/19/2025

If you sit for work, your back and hips are paying the price, even if you don’t feel it yet.

Long hours in a chair slowly tighten your hips, weaken your core, and stiffen the muscles that protect your spine. That’s why by the afternoon, everything feels “locked up.”

The good news?
You don’t need a full workout to undo it. Just a few intentional movements.

Do each one for 30–45 seconds.
Twice a work day is ideal: once is already a win.

These small movements make a big difference when you do them consistently.

11/17/2025

Rest Isn’t the Solution for Back Pain…

Do you ever just go “lay down” when your back hurts? Well, that might be keeping you stuck in pain.

Rest is important, but it’s not the solution. When you stop moving, the muscles stabilizing your spine get weaker, and your body loses confidence in movement.

Yes, rest when needed, but also move with intention.

Next time your back flares up, try a 10-minute walk or a bird dog on a stability ball, and there’s a demo on our page!

Movement heals. The right movement builds strength, confidence, and resilience.

Save this reminder: rest helps recovery, but movement creates freedom.

11/14/2025

ASG — All Star Game ⭐️
MVP — Most Valuable Player 🏆
BDE — Best Dad Ever??? 😎💪
Proud doesn’t even begin to cover it.
Undefeated season… capped off with this moment right here.

Vuk played in the Regional All-Star Game — where the top players come together for one last game.
Not only did his team win…
He was named MVP of the game.

Couldn’t be prouder of you, son. ❤️

11/13/2025

A lot of clients ask me about cravings, especially late-night ones.
And here’s what I always tell them:

Carbs aren’t the problem.
Poor timing is.

Your brain and muscles run on glucose. When you cut carbs too low, your stress hormones go up, your energy drops, and cravings hit even harder. That’s why keto feels great for a week… then falls apart.

Here’s what actually works:
👉 Have most of your carbs after training (your body uses them efficiently).
👉 Or put them in the evening to help your nervous system settle and sleep better.
👉 Pair carbs with protein + fiber to keep blood sugar steady and avoid the crash.

You don’t need keto to stop cravings.
You just need to use your carbs smarter.

11/10/2025

3 Signs Your Rehab Exercises Aren’t Enough 👇

You’re doing all the right things: the stretches, the clinic visits, the “core” work…
but somehow, your back still locks up when you sit too long or move the wrong way.

That’s because rehab isn’t just about isolating a muscle, it’s about integrating your whole body again.
If your exercises don’t help you move better in real life, they’re not fixing the real problem.

Your goal isn’t to just feel better in the clinic.
It’s to move freely at work, at home, and in life.

Address

394 Booth Street
Ottawa, ON
K1R7K6

Opening Hours

Monday	6am - 8pm
Tuesday	6am - 8pm
Wednesday	6am - 8pm
Thursday	6am - 8pm
Friday	6am - 8pm

Telephone

+16136808841

Website

https://www.unifiedfitness.ca/?y_source=1_NjA0MzgyNjAtNTU5LWxvY2F0aW9uLndlYnNpdGU%3D

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Our Story

Welcome to Unified Fitness - Ottawa's leading personal training studio. It's a comfortable, private and well-equipped studio where we provide kettlebell training, nutrition counseling, bodybuilding and fitness contest preparation, postural assessments and correction, and core and flexibility programs. We work with men and women of all age groups and fitness levels. As your personal trainers, we will motivate and encourage you while adapting fitness routines to meet your individual needs, constantly striving to make your workout enjoyable.