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LEARN FROM OTTAWA'S TOP TRAINERS

Our YouTube channel is your resource for learning the principles of health and fitness, empowering you with the knowledge and insights needed to set and attain your wellness goals with confidence.

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In this episode, career coach Emilie Wilcox shares how high productivity led to nervous system dysregulation and physical pain. What looked like ambition and drive on the outside was quietly overwhelming her body on the inside. We discuss how stress directly impacts the nervous system, why pain is not always purely structural, and how chronic activation can heighten inflammation and pain sensitivity. Understanding nervous system regulation can be a powerful missing piece in managing pain and restoring resilience. ----------------------------------------- Want to achieve your health and fitness goals with Ottawa's expert personal trainers? You can get started with 8 personal training sessions (virtual or in-person) for just $96. To sign up for your free consultation head to https://bit.ly/3xOrFZ5 Subscribe for more great workout and fitness content from Ottawa's top personal trainers. ----------------------------------------- Check out our website for helpful articles and more information on our team and locations https://bit.ly/3xOrFZ5 We now offer personal training online and are available to train clients across Canada. For more information go to https://bit.ly/3xPb731 ----------------------------------------- For more great tips on workouts, nutrition, and healthy lifestyle choices, follow us on social media IG: https://www.instagram.com/freeformfitness/ FB: https://www.facebook.com/freeformfitnessottawa Twitter: https://www.twitter.com/freef0rmfitness/ LinkedIn: https://linkedin.com/company/free-form-fitness/ ----------------------------------------- Leave your questions and suggestions in the comments and we'll work with the team to get those videos up for you! #FreeFormFitness #FFFOttawa #OttawaPersonalTrainers #OnlinePersonalTrainers #PersonalTrainers #PersonalTraining #ExpertPersonalTrainers
YouTube Video VVVyZ2h6WVllVVFUUl9TanhaZXNsbEpRLlN6NlZOS2pJaXM4

Burnout, Pain & the Nervous System: Emilie Wilcox’s Story | PTWC S3E6

Sleep doesn’t start when your head hits the pillow; it’s a 24-hour process that shapes how you feel, perform, and recover each day. In this episode, we’re joined by Andrew Holmes, a sleep technologist, to break down how sleep really works and why so many people struggle with it. We explore sleep stages, whether bedtime consistency matters, and what “sleep hygiene” looks like in real life. Andrew also highlights common sleep red flags, including signs of sleep apnea, and explains how poor sleep affects recovery, weight management, memory, and emotional regulation. If you’re tired despite “sleeping enough” or suspect your sleep habits may be holding you back, this episode offers practical, evidence-informed insights and simple tips you can start using right away. ----------------------------------------- Want to achieve your health and fitness goals with Ottawa's expert personal trainers? You can get started with 8 personal training sessions (virtual or in-person) for just $96. To sign up for your free consultation head to https://bit.ly/3xOrFZ5 Subscribe for more great workout and fitness content from Ottawa's top personal trainers. ----------------------------------------- Check out our website for helpful articles and more information on our team and locations https://bit.ly/3xOrFZ5 We now offer personal training online and are available to train clients across Canada. For more information go to https://bit.ly/3xPb731 ----------------------------------------- For more great tips on workouts, nutrition, and healthy lifestyle choices, follow us on social media IG: https://www.instagram.com/freeformfitness/ FB: https://www.facebook.com/freeformfitnessottawa Twitter: https://www.twitter.com/freef0rmfitness/ LinkedIn: https://linkedin.com/company/free-form-fitness/ ----------------------------------------- Leave your questions and suggestions in the comments and we'll work with the team to get those videos up for you! #FreeFormFitness #FFFOttawa #OttawaPersonalTrainers #OnlinePersonalTrainers #PersonalTrainers #PersonalTraining #ExpertPersonalTrainers
YouTube Video VVVyZ2h6WVllVVFUUl9TanhaZXNsbEpRLllNSkVWM1B1cGJZ

Sleep: The Foundation of Health | With Andrew Holmes | PTWC S3E5

Menopause is often misunderstood, and far too many women are told to simply “push through it.” In this episode, we sit down with Dr. Rebecca Chase to have an evidence-based conversation about women’s health during perimenopause and menopause. We break down common myths around hormone therapy, why suffering is not inevitable, and how stress, insulin resistance, and lifestyle habits play a major role in symptoms. Dr. Chase also explains the importance of muscle mass, strength training, and creatine for long-term health and metabolic function. If you’re navigating menopause or want to better understand how to support your health, this episode offers clarity, reassurance, and practical insights grounded in modern medicine. ----------------------------------------- Want to achieve your health and fitness goals with Ottawa's expert personal trainers? You can get started with 8 personal training sessions (virtual or in-person) for just $96. To sign up for your free consultation head to https://bit.ly/3xOrFZ5 Subscribe for more great workout and fitness content from Ottawa's top personal trainers. ----------------------------------------- Check out our website for helpful articles and more information on our team and locations https://bit.ly/3xOrFZ5 We now offer personal training online and are available to train clients across Canada. For more information go to https://bit.ly/3xPb731 ----------------------------------------- For more great tips on workouts, nutrition, and healthy lifestyle choices, follow us on social media IG: https://www.instagram.com/freeformfitness/ FB: https://www.facebook.com/freeformfitnessottawa Twitter: https://www.twitter.com/freef0rmfitness/ LinkedIn: https://linkedin.com/company/free-form-fitness/ ----------------------------------------- Leave your questions and suggestions in the comments and we'll work with the team to get those videos up for you! #FreeFormFitness #FFFOttawa #OttawaPersonalTrainers #OnlinePersonalTrainers #PersonalTrainers #PersonalTraining #ExpertPersonalTrainers
YouTube Video VVVyZ2h6WVllVVFUUl9TanhaZXNsbEpRLlJTcHdjS1VJRlNn

Menopause, Explained by a Women’s Health MD | PTWC s3ep5

In this episode, we sit down with our very own Patrick Gorrell to break down the essential terminology behind strength training: sets and reps, programming, and even muscle soreness. This crash course will help you better understand the language trainers use every day, strengthen communication between you and your trainer, and ultimately help you train with more confidence and clarity. ---------------------------------------- Want to achieve your health and fitness goals with Ottawa's expert personal trainers? You can get started with 8 personal training sessions (virtual or in-person) for just $96. To sign up for your free consultation head to https://bit.ly/3xOrFZ5 Subscribe for more great workout and fitness content from Ottawa's top personal trainers. ----------------------------------------- Check out our website for helpful articles and more information on our team and locations https://bit.ly/3xOrFZ5 We now offer personal training online and are available to train clients across Canada. For more information go to https://bit.ly/3xPb731 ----------------------------------------- For more great tips on workouts, nutrition, and healthy lifestyle choices, follow us on social media IG: https://www.instagram.com/freeformfitness/ FB: https://www.facebook.com/freeformfitnessottawa Twitter: https://www.twitter.com/freef0rmfitness/ LinkedIn: https://linkedin.com/company/free-form-fitness/ ----------------------------------------- Leave your questions and suggestions in the comments and we'll work with the team to get those videos up for you! #FreeFormFitness #FFFOttawa #OttawaPersonalTrainers #OnlinePersonalTrainers #PersonalTrainers #PersonalTraining #ExpertPersonalTrainers
YouTube Video VVVyZ2h6WVllVVFUUl9TanhaZXNsbEpRLm80SU84SWlxOVZn

Your Crash Course in Workout Terminology with Pat Gorrell | PTWC s3ep4

In this episode, we sit down with Etienne Asselin, The Exercise Mechanic, to explore one of the most misunderstood topics in fitness: pain. We dive into pain science, why pain doesn’t always mean tissue damage, and how understanding the difference between hurt and harm can transform the way you move, train, and live. Etienne explains: Why pain doesn’t always mean tissue damage Why it’s possible (and often safe) to lift and move even when dealing with pain How personal trainers can shift your perception of what your body can do, helping you feel more confident, capable, and stronger than you think This episode is all about empowerment, helping you understand your body, reduce fear, and see movement as something safe and powerful. If you’ve ever avoided exercise because of pain or fear, this conversation will help you take your next step with confidence. ----------------------------------------- Want to achieve your health and fitness goals with Ottawa's expert personal trainers? You can get started with 8 personal training sessions (virtual or in-person) for just $96. To sign up for your free consultation head to https://bit.ly/3xOrFZ5 Subscribe for more great workout and fitness content from Ottawa's top personal trainers. ----------------------------------------- Check out our website for helpful articles and more information on our team and locations https://bit.ly/3xOrFZ5 We now offer personal training online and are available to train clients across Canada. For more information go to https://bit.ly/3xPb731 ----------------------------------------- For more great tips on workouts, nutrition, and healthy lifestyle choices, follow us on social media IG: https://www.instagram.com/freeformfitness/ FB: https://www.facebook.com/freeformfitnessottawa Twitter: https://www.twitter.com/freef0rmfitness/ LinkedIn: https://linkedin.com/company/free-form-fitness/ ----------------------------------------- Leave your questions and suggestions in the comments and we'll work with the team to get those videos up for you! #FreeFormFitness #FFFOttawa #OttawaPersonalTrainers #OnlinePersonalTrainers #PersonalTrainers #PersonalTraining #ExpertPersonalTrainers
YouTube Video VVVyZ2h6WVllVVFUUl9TanhaZXNsbEpRLkhBbHZYQWxlbzlV

Hurt ≠ Harm: Rethinking Pain with The Exercise Mechanic | PTWC S3E2

Join Osteopath Liam Graham-Morton from Glebe Wellness for an approachable discussion about how to keep your body moving freely and feeling its best. Learn what osteopathy is, how it differs from massage and chiropractic care, why fascia plays such a key role in movement and recovery, and the small daily habits that make a big difference in pain, performance, and overall health. Want to achieve your health and fitness goals with Ottawa's expert personal trainers? You can get started with 8 personal training sessions (virtual or in-person) for just $96. To sign up for your free consultation head to https://bit.ly/3xOrFZ5 Subscribe for more great workout and fitness content from Ottawa's top personal trainers. ----------------------------------------- Check out our website for helpful articles and more information on our team and locations https://bit.ly/3xOrFZ5 We now offer personal training online and are available to train clients across Canada. For more information go to https://bit.ly/3xPb731 ----------------------------------------- For more great tips on workouts, nutrition, and healthy lifestyle choices, follow us on social media IG: https://www.instagram.com/freeformfitness/ FB: https://www.facebook.com/freeformfitnessottawa Twitter: https://www.twitter.com/freef0rmfitness/ LinkedIn: https://linkedin.com/company/free-form-fitness/ ----------------------------------------- Leave your questions and suggestions in the comments and we'll work with the team to get those videos up for you! #FreeFormFitness #FFFOttawa #OttawaPersonalTrainers #OnlinePersonalTrainers #PersonalTrainers #PersonalTraining #ExpertPersonalTrainers
YouTube Video VVVyZ2h6WVllVVFUUl9TanhaZXNsbEpRLnRQUVR4cDZNeDVZ

Understanding Fascia, Pain, and What It Means for You with Osteopath Liam Graham-Morton | PTWC S3E1

We sit down with Registered Dietitian Debora Sloan and Dr. Behn from the Cardiac Longevity Clinic—our trusted partners in delivering full health assessments. Together, we dive into the science behind healthy aging and strength, covering key topics like the differences in men’s and women’s health, navigating menopause, building lasting habits, and the role of preventative healthcare. We also tackle common myths around lifting heavy, fasting, and protein, while highlighting the importance of bone density for long-term vitality. Whether you’re looking to future-proof your health or cut through the noise of wellness fads, this episode is packed with clarity and practical takeaways. Want to achieve your health and fitness goals with Ottawa's expert personal trainers? You can get started with 8 personal training sessions (virtual or in-person) for just $96. To sign up for your free consultation head to https://bit.ly/3xOrFZ5 Subscribe for more great workout and fitness content from Ottawa's top personal trainers. ----------------------------------------- Check out our website for helpful articles and more information on our team and locations https://bit.ly/3xOrFZ5 We now offer personal training online and are available to train clients across Canada. For more information go to https://bit.ly/3xPb731 ----------------------------------------- For more great tips on workouts, nutrition, and healthy lifestyle choices, follow us on social media IG: https://www.instagram.com/freeformfitness/ FB: https://www.facebook.com/freeformfitnessottawa Twitter: https://www.twitter.com/freef0rmfitness/ LinkedIn: https://linkedin.com/company/free-form-fitness/ ----------------------------------------- Leave your questions and suggestions in the comments and we'll work with the team to get those videos up for you! #FreeFormFitness #FFFOttawa #OttawaPersonalTrainers #OnlinePersonalTrainers #PersonalTrainers #PersonalTraining #ExpertPersonalTrainers
YouTube Video VVVyZ2h6WVllVVFUUl9TanhaZXNsbEpRLl82MVpTZ0V6ZmpN

The Truth About Nutrition and Healthy Aging with the Cardiac Longevity Clinic | PTWC S2E10

Join us for an insightful conversation with Dr. Valerie Lamarre, chiropractor at Movement Co., who specializes in helping patients reduce or eliminate pain, recover from injuries, and enhance athletic performance. Valarie is a passionate advocate for healthy living through sport and athletics, and her holistic approach treats the body as a whole rather than just addressing symptoms. In this episode, we dive into the most common issues Valarie sees in her practice, when it’s the right time to seek chiropractic care, myths and misconceptions about chiropractic treatment, and practical tips to support your health, mobility, and performance. Whether you’re an athlete, recovering from an injury, or simply looking to move better and feel better, this episode is packed with valuable insights. Want to achieve your health and fitness goals with Ottawa's expert personal trainers? You can get started with 8 personal training sessions (virtual or in-person) for just $96. To sign up for your free consultation head to https://bit.ly/3xOrFZ5 Subscribe for more great workout and fitness content from Ottawa's top personal trainers. ----------------------------------------- Check out our website for helpful articles and more information on our team and locations https://bit.ly/3xOrFZ5 We now offer personal training online and are available to train clients across Canada. For more information go to https://bit.ly/3xPb731 ----------------------------------------- For more great tips on workouts, nutrition, and healthy lifestyle choices, follow us on social media IG: https://www.instagram.com/freeformfitness/ FB: https://www.facebook.com/freeformfitnessottawa Twitter: https://www.twitter.com/freef0rmfitness/ LinkedIn: https://linkedin.com/company/free-form-fitness/ ----------------------------------------- Leave your questions and suggestions in the comments and we'll work with the team to get those videos up for you! #FreeFormFitness #FFFOttawa #OttawaPersonalTrainers #OnlinePersonalTrainers #PersonalTrainers #PersonalTraining #ExpertPersonalTrainers
YouTube Video VVVyZ2h6WVllVVFUUl9TanhaZXNsbEpRLkdVX0Rrc01WTWVV

Beyond the Cracks: Holistic Chiropractic Care with Dr. Valerie Lamarre | PTWC ep.9 s.2

In this episode, we chat with Ryan, founder and head coach of Dynamis Athletic, about the tools and strategies that make dieting and nutrition sustainable. Ryan explains why applying bodybuilding principles can help anyone—not just competitors—improve their health, lose fat, and maintain muscle along the way. Since 2012, Ryan has worked as a personal trainer and coach, earning the Movati Personal Trainer of Excellence Award in 2022. As a competitive bodybuilder, coach to physique athletes, and instructor for The Exercise Mechanic, he brings a wealth of experience from both the stage and the classroom. If you’ve struggled with dieting or want a smarter way to approach weight loss, this episode will give you practical tools and a new perspective on nutrition. Want to achieve your health and fitness goals with Ottawa's expert personal trainers? You can get started with 8 personal training sessions (virtual or in-person) for just $96. To sign up for your free consultation head to https://bit.ly/3xOrFZ5 Subscribe for more great workout and fitness content from Ottawa's top personal trainers. ----------------------------------------- Check out our website for helpful articles and more information on our team and locations https://bit.ly/3xOrFZ5 We now offer personal training online and are available to train clients across Canada. For more information go to https://bit.ly/3xPb731 ----------------------------------------- For more great tips on workouts, nutrition, and healthy lifestyle choices, follow us on social media IG: https://www.instagram.com/freeformfitness/ FB: https://www.facebook.com/freeformfitnessottawa Twitter: https://www.twitter.com/freef0rmfitness/ LinkedIn: https://linkedin.com/company/free-form-fitness/ ----------------------------------------- Leave your questions and suggestions in the comments and we'll work with the team to get those videos up for you! #FreeFormFitness #FFFOttawa #OttawaPersonalTrainers #OnlinePersonalTrainers #PersonalTrainers #PersonalTraining #ExpertPersonalTrainers
YouTube Video VVVyZ2h6WVllVVFUUl9TanhaZXNsbEpRLkoxbE92T0JFaGc4

Why Bodybuilding Principles Work for Everyday Weight Loss | PTWC S2 EP8

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