We're devoted to individualized training and rehabilitation, offering a detailed & measured approach to athletic performance. We've honed our expertise with elite competitors and Olympians in triathlon, bobsleigh, and track, and now bring the same methods to the everyday athlete eager to improve their health and minimize injuries. Access evidence-supported tips delivered through true tales, jaw-dropping examples, and clear exercise videos that make them easy to grasp and apply.
From Rods to Barbell Split Squats
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One of my clients has been with me for a few years now, and her story still blows me away. She had Harrington rods put in her spine as a child to treat scoliosis. Despite that, she had a long pro volleyball career, until chronic back pain forced her to retire. By the time we met, she was:
In our first session, a simple hip rotation test triggered her symptoms. It was a rough start—but it told me a lot. That drill requires dissociation between the hip and pelvis. When internal rotation is missing, especially in someone with fused thoracic vertebrae, the lumbar spine tries to compensate. And it often does so painfully (as they say... any exercise can be a back exercise if you do it wrong enough). Fast forward one year. We’ve been training together 1–2x/week, and here’s where she’s at:
What changed? We built her capacity. Slowly, individually, and with intention. And now she can dissociate so well - HERE's one of my fave upper back mobilizers demo'd by Lauren. If you're dealing with chronic back pain—or know someone who is—a movement assessment and a progressive, personalized strength plan can be game-changing. This isn’t about quick fixes. It’s about building trust in your body again. Our Shoulder, Hip, and Foot Foundations programs are a great place to start if you want to test-drive a self-guided program with our philosophy and approach. These remote, rehab-forward programs are designed to give you the tools to move better and feel better—without guessing. P.S. I’ll be in Vancouver on May 4th for the Half Marathon—and we’ve got 8 other clients racing too! If you’re going to be there, shoot me a message or come say hi at the start line. Would love to connect! Yours in physiology, Carla |
Physiology Toolkit
We're devoted to individualized training and rehabilitation, offering a detailed & measured approach to athletic performance. We've honed our expertise with elite competitors and Olympians in triathlon, bobsleigh, and track, and now bring the same methods to the everyday athlete eager to improve their health and minimize injuries. Access evidence-supported tips delivered through true tales, jaw-dropping examples, and clear exercise videos that make them easy to grasp and apply.
I never planned to be a business owner. I was good at school, worked hard, and believed that if I just kept checking the right boxes, I’d land a great job with great people, decent pay, and room to grow. That was the plan. But back in 2011 when I graduated with my undergrad in Kinesiology, the roles I wanted didn’t exist - not in the form I believed people deserved. So I built one. Vital started as a Plan B… and now, more than a decade later, it’s becoming something bigger than I imagined....
Three stories *from the field* in my world this week with the TLDR highlights included for your scanning pleasure: 1. A Cut That Doesn’t Land This morning I was on the field with a pro athlete and another coach, troubleshooting mechanics for an athlete coming back from a brutal double injury: both his ACL and patellar tendon were ruptured last June. He’s only a few sessions into cutting and sprint drills but we’re already noticing red flags we want to fix. Today’s standout issue: his torso...
Something a little different this week — we’re handing the reins to James LeBaigue, a UK-based Registered Sports Nutritionist who helps triathletes take the guesswork out of fuelling. James works with athletes at all levels — from first-timers to those racing in the Ironman Pro Series — and today he’s sharing three practical nutrition tweaks that can make a real difference to how you train, race, and recover. A triathlete I was working with once blurted out mid-coaching session: “I finally...