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TruHealth & Wellness

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Waterloo, ON
TruHealth & Wellness

Wr are a multi disciplinary clinic. We focus on rehabilitation and treatment of injuries as well as overal health and wellness Chris Michael R.M.T.

Welcome to my page for TruHealth & Wellness. This page is dedicated to my growing business in Registered Massage Therapy and Personal Training. Schooling and Qualifications:

I have been an RMT for seven years working in the Kitchener/Cambridge area and I have recently decided to expand my business and start fresh in a new location. I graduated from the 3 year Massage Therapy Program at Lambton College in 2005. In 2006, I obtained my Personal Training certificate through Fitness Alliance Corporation. Finally, in April of this year, I completed the 2 year Paramedic Program at Conestoga College. Massage:
I specialize in deep tissue massage, working on sports, work, and chronic injuries. I also offer general relaxation massage. I encourage all to look into your benefit packages and see what kind of coverage you could be using to help ease those aches, pains, and tension headaches. Massage Therapy Rates:

Thirty Minute Massage- $48
Forty-Five Minute Massage- $68
Sixty Minutes - $82

*tax included in all rates*

02/26/2026

Do this before sports, before your workout, or even after you wake up.

This simple drill helps switch your nervous system on and prepares your body to move with better coordination, control, and awareness.

Here’s what’s happening inside your brain:

Your brain is constantly receiving and sending information to coordinate movement. When you challenge it with drills like this, you stimulate the areas responsible for timing, accuracy, balance, and control.

This improves how efficiently your brain communicates with your muscles.

Over time, this exercise can lead to:
• Faster reaction time
• Improved coordination
• Core activation
• Increased focus and mental clarity

This is the foundation of the mind-body connection.

Start with 30–60 seconds, 1–3 times per day. Best done before training, sports, or as part of your daily routine.

Save it and try it.

02/23/2026

Right at the end. Every time.

You can feel it before they even say it.

The pause.
The “Oh, one more thing…”

And the clock says otherwise.

Next session it is 😅

02/21/2026

THE PRE-WORKOUT THAT COSTS NOTHING

Everyone looks for a supplement to improve performance.

But your nervous system controls everything first.

Cold water on the face helps:

• improve mental focus
• regulate your breathing
• bring your body into a more controlled, ready state

I use this before workouts, and before anything that requires me to be fully present.

Most people stimulate themselves into stress before training.

I prefer to bring my system into control first.

Performance starts with your nervous system.

02/19/2026

WHY THIS SIMPLE DRILL BUILDS A FASTER, SHARPER BRAIN

This isn’t just a hand drill. This is brain training.

When you follow the pattern with your eyes, your brain uses visual input to guide movement.

But when you remove your vision, everything changes.

Now your brain must rely on:

• proprioception (body awareness)
• motor planning
• memory
• coordination

This strengthens communication between different areas of your brain.

Over time, this can improve:

• reaction speed
• coordination
• focus
• movement efficiency
• and even injury prevention

This is why I use drills like this with athletes and rehab clients.

Because better movement always starts with a better brain.

Level 1 is easy.

Level 2 is where the real training begins.

Can you do it? Comment 👇

02/17/2026

THE PART OF HAMSTRING TRAINING MOST PEOPLE MISS

Most people train hamstrings to contract.

But most hamstring injuries don’t happen when the muscle shortens.

They happen when the hamstring is lengthening under load.

This is called eccentric loading.
It’s the exact moment your hamstring is trying to decelerate your leg while sprinting, changing direction, or absorbing force.

This position creates the highest strain on the tissue, especially the biceps femoris.

As an RMT, I see this all the time.

People stretch their hamstrings.
People strengthen them concentrically.
But very few train them to control load while lengthening.

That’s the missing piece.

Exercises like this teach your hamstring to:

• absorb force safely
• tolerate length under tension
• protect itself during real movement

This isn’t about replacing RDLs or curls.

It’s about preparing your hamstrings for the position they actually get injured in.

Train the deceleration.
Train the control.
Train the weak link.

That’s how injuries are reduced.

02/14/2026

Why I Practice This Way

Being a male Registered Massage Therapist, I’m always mindful of creating a space that feels professional.

Little details go a long way in preventing awkward moments, or misunderstandings — and they help both the client and therapist feel at ease.

🔹No mirrors in the room.
🔹My phone never stays inside.
🔹No webcams on any devices.

Simple habits that keep sessions professional, comfortable, and focused on care.

02/12/2026

NEURAL TRAINING > MINDLESS REPS

Most people train muscles.
Very few train their nervous system.

These ball drills challenge:
• Cross-body coordination
• Reaction speed
• Proprioception (body awareness)
• Focus under movement

When you force the brain to solve movement problems in real time, you strengthen neural efficiency — not just muscle.

Start slow.
Let the brain adapt.
Speed comes later.

02/10/2026

Lateral Hip Stability For Pain Relief

Lateral hip strength is one of the biggest missing pieces in rehab and injury prevention. These muscles control pelvic stability, protect the lower back, and support the knees during everyday movement and sport.

This side plank leg lift places the glute med under a longer lever, which makes it far more effective than basic band walks or clamshells for building true strength and control.

Why it works so well for rehab:
• Improves single-leg stability and balance
• Reduces strain on the lower back and hips
• Builds strength in the range where injuries often occur
• Limits compensation from the low back and core

Keep the hips stacked and lifted so the glute does the work, not momentum or twisting.

Try 2–3 sets of 8–12 slow reps or short holds depending on your rehab stage.

02/07/2026

30-Day Brain-Hand Challenge (Shoot the Bunny)

This isn’t about “finger strength.”
It’s about teaching your nervous system to stay organized under pressure.

This drill forces your brain to coordinate both hands, switch patterns fast, and correct mistakes in real time, which is exactly how your body learns better movement.

What you’ll notice after 30 days:
• smoother coordination at higher speed (less clunky movement)
• stronger left-right brain connection (better cross-body control)
• more control when you’re tired or stressed (less sloppy mistakes)

Do it 3–5x/week for 1–2 minutes. Stay clean first, then build speed.

⚠️ No bunnies were harmed in the making of this reel.

02/05/2026

The Stretch Sequence I Often Start With For Low Back Pain

When someone comes in with low back pain, treatment doesn’t always start with deep pressure.

A lot of pain is coming from restricted movement around the hips and pelvis, not just tight tissue in the back itself.
In many cases, restoring mobility first actually reduces pain faster than going aggressive into muscles.

This is one of the stretch sequences I use early in sessions to bring movement back in the right order:

• QL to reduce direct tension on the lumbar spine
• Hamstrings to ease pelvic strain on the low back
• Glutes, piriformis, and TFL to restore hip motion and control
• Quads to unload stress that increases low back compression

Once movement improves, the body can stabilize better, and deeper work becomes more effective when needed.

Sometimes pain needs mobility.
Sometimes it needs stability.
That’s why proper assessment and professional care matter.

Random stretching or forcing deep pressure isn’t always the solution.

Restoring movement the right way is.

02/03/2026

Read Below 👇

If your back pain keeps coming back… you need to hear this.

As an RMT, here are 10 things I’d tell you about back pain that most people don’t want to hear:

1. Your “weak back” is often a hip problem.
2. Most cores aren’t weak — they’re not bracing properly under load.
3. 45° hyperextensions can be one of the best tools for rebuilding back strength and tolerance (when done properly).
4. If your hips can’t control rotation + stability, your low back will compensate.
5. If your hinge turns into “butt up + low back tight,” you’re loading the wrong tissues.
6. You don’t need aggressive tucking — you need stacked ribs/pelvis so glutes can produce force.
7. If the weight makes you lose control, it’s too heavy for your current tolerance.
8. Most people don’t need imaging — they need progressive loading + movement confidence again.
9. Disc “degeneration” is common even in pain-free people. Scans don’t always equal symptoms.
10. Stress + poor sleep can amplify sensitivity and keep pain stuck in protection mode.

If you want my simple back reset routine, comment BACK and I’ll DM it to you.

Also, you might as well hit that follow button 😉-Thanks

01/31/2026

1-Minute Brain Reset (Stress + Brain Fog Fix)

When I feel mentally cooked, overwhelmed, or stuck in my head… I do this simple finger pattern for 30–60 seconds.

It’s not magic…it’s nervous system training.

Your hands have one of the highest densities of sensory receptors in your entire body.
So when you challenge a fast pattern + timing changes, your brain is forced to “lock in” and process information cleanly.

That’s why this drill can help with:
🔹Better focus and attention (less distracted)
🔹Less brain fog (you feel more “awake”)
🔹Less overthinking (your brain has one clear job)
🔹Better coordination and reaction speed
🔹A quick stress reset (brings you back into the present)

Try it daily for 7 days and tell me what you notice.

Address

15-299 Northfield Drive East
Waterloo, ON
N2K4H2

Opening Hours

Monday	10am - 6pm
Tuesday	10am - 6:30pm
Wednesday	9am - 6:30pm
Thursday	10am - 6:30pm

Website

http://truhealthandwellness.ca/

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