Continuum Fitness

COVID-19 Guidelines

We are happy to announce that we are gradually re-opening. We are first prioritizing patients with urgent treatment needs, and we will be doing fewer treatments per day than normal. Some of our practitioners will be joining in when their...

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GIVEAWAY!

Giveaway alert! We’re very excited to be giving away three prizes during each month of closure to frontline healthcare workers! Three coaching sessions (assessment, program & follow up), one massage and one athletic therapy session will be given away at...

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Running Consultations Now Available!

John is pleased to be offering tele-consulting services for runners! He has over 20 years of strength and conditioning experience and over 30 years as a distance runner. He would be happy to offer guidance by way of virtual coaching...

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Temporary Closure

To our valued clients and community, We care about your health and the health of our entire community. We feel that it is prudent to close our doors at this time to prevent the spread of COVID-19 and follow the...

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Welcome, Madison!

We’re pleased to welcome Madison Brennan to the Continuum team! Madison is a Registered Massage Therapist and a Registered Kinesiologist with a Bachelor’s degree in Physical Education from Queen’s University. Madison has a background in competitive dance and has experience...

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We’re Moving!

We are excited to announce our move! We’re going to be moving our studio to avoid disruption to our clients due to a new construction project right next door. We will be staying in the Westboro area. You’ll find us...

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Videos and Podcasts

Continuum’s Sarah Zahab was featured on REALTalk with Sarah.  It was a pleasure to chat about health and fitness and share some of our top exercises.  Scroll to the 8 minute mark to start the video.  Here’s the link. We were...

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Welcome Cailey and Shannon!

We are pleased to Welcome Cailey Bryson and Shannon Walsh Moreau to the Continuum family! Cailey and Shannon, both Certified Athletic Therapists, will be working closely with the coaches to apply assessment and treatment skills along with their knowledge of...

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5 Tips for Yoga Instructors

It was so great to be featured on www.pursuitofyoginess.com.  I hope you have a chance to listen to some of the other amazing podcasts.  After the podcast, Rudie thought a few tips for yoga instructors may be helpful and I happily agreed. ...

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Running Rebuild

We are so excited to be offering Running Rebuild, a new workshop offered by John Zahab.  The goal is to help you to gain a better understanding of how movement efficiency can positively impact your running.  Here’s our full course...

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Happy Holidays!

We hope that you all have an opportunity to wind down for the holidays and have a chance to renew and refresh. We are taking a few days off but we’re all eager to help you move forward along your...

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Upcoming Workshops

We’ve added a couple of classes to our spring lineup. Please join us for Posture Improvement (Thursdays, 7:30 pm) and Mobility & Self Massage (Mondays, 7:30 pm). Session begins June 1. Only $75.22 for 6 weeks or $15 for a...

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OPEN HOUSE

We’re all pretty excited, here at continuum about our recent birthday. We turned five! Please join us on Thursday, April 6 from 5-8 pm for our open house!  Stop by and say hello, have a drink and some snacks and...

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Introducing…

We are pleased to welcome Sarah Keindal, Certified Athletic Therapist and Registered Kinesiologist to the continuum family! Sarah’s role at continuum, working closely with the coaches is to apply her assessment and treatment skills along with her knowledge of corrective...

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Guest Blog by Véronique Roberts

Using Data For Training and to Prevent injury From my experience, I have dealt with many injured athletes that were looking to get back into their sport. In the past, I was giving the green light according to how movement...

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Summer Sale!!

We’re so pleased to be offering a summer special. Our 5 & 10 packages of personal coaching sessions purchased during the months of June, July and August will be 50% off! This applies to services offered by coaches Veronique Roberts and...

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Who are Kinesiologists?

So you might be asking yourself, when should I consult a Kinesiologist?  Great question! The practice of Kinesiology includes the assessment of human movement, performance and physical function. Kinesiologists are human movement specialists that aid in the rehabilitation, prevention and...

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Spring!

We are ready for spring here at Continuum and look forward to our next round of classes and workshops beginning March 24. All of your favourites are back: Stability for Runners and Walkers, Postnatal Exercise with Baby, and Posture Improvement....

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Free Classes

We hope that you are all winding down and enjoying some well deserved time off. Wether it’s a few days or a week or two, we hope that you rejuvenate, refresh and renew. We are taking a few days off...

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Healthy Chip Alternatives

We have a few chip lovers in our household.  Did you know that chips contain acrylamide, a known carcinogen?  This compound occurs when a carbohydrate is heated at high temperatures (such as frying).  I’ve tried a few different options to...

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Summer

Continuum has been featured on CTV morning live a few times!  If you missed us on CTV, here are a few informative videos for you to check out such as Runner’s Exercises, Post Run Stretches, Outdoor Workouts, our Top 5...

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Guest Post by Karelle Edwards – On the Road to Rio

Hello! My name is Karelle Edwards and I am a Canadian 100m hurdler training for the 2015 Pan American Games and 2015 World Championships. My ultimate goal is to represent Canada at the 2016 Olympic Games in Rio. Everyone has...

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The Gift of Warmth

We’re hit with our first cold snap of the winter and we wanted to let you know that continuum fitness will be a drop off location for the gift of warmth campaign, offered by GoodGuysTri.  We are accepting donations of...

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Guest Post by Emily Gold (Little Lotus Yoga)

Benefits of Prenatal and Mom and Baby Yoga. Most people rarely have one word to describe their pregnant or postnatal period.   Often they are both times of mixed emotions with highs and lows, stresses and joys.   For many women they...

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Fall and Winter?

As fall comes to an end, some of us are looking forward to winter and others are cringing at the sight of snow.  Winters can be tough, but the key to surviving an Ottawa winter is to embrace it and...

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Tips for Exercising Safely in the Heat

Summer is finally here!  We’ve been dreaming of this season for months.  We want to get out and enjoy the beautiful weather but sometimes, the heat can be overwhelming.  It can be difficult to train in the hot, humid weather, especially...

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Guest blog by Sylvie Gouin

Meditation Classes  A friend once said:  “If I meditated half the time I think about meditation, I would have mastered it by now!” I think many of us can relate to this statement. We know that meditation is gaining in popularity because...

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Spring!

We’re all pretty excited about the arrival of spring here at Continuum.  We’re also pretty pumped about our spring session starting March 17.  We have some new offerings and our regular sessions are also returning.  You can check out our...

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Holiday Food Drive

We’re happy to be a part of the Holiday Food Drive again this year and hope to be able to collect items for the Ottawa Food Bank.  Feel free to bring in non perishable food items, household items or diapers...

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Fall classes

We’ve been busy over the summer with one on one appointments and we’re excited to start our fall session of group classes. All of your favourites are back: Zumba®, the Elemental Workout®, Stability and Mobility for Runners, and Posture Improvement....

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Summer and Fall

Where to begin?  It’s been a busy summer at Continuum and although we’re taking a break from our classes, one on one training has been filling up our time.  Did you know that you can book your sessions online?  Check...

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Kale Chips – Yum!

We’re crazy for kale at our household and love kale many different ways.  My fave is using black kale in a salad with organic sundried tomatoes and lightly toasted pine nuts, maybe some sesame seeds and salt.  I’ll add raw...

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CTV

Lots of exciting things happening at Continuum!  We were on CTV Morning Live this week – so fun!  Here are the links to the segments on Partner Training and Diastasis Recti http://www.youtube.com/watch?v=GPTNCfwiSYk&list=UUOYxMz070f7jYMjoHk36dGA&index=21http://www.youtube.com/watch?v=-VcphUAc-6E&list=UUOYxMz070f7jYMjoHk36dGA&index=19 And here are a couple of segments from...

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Soup’s On!

We love making soup from scratch here at the Zahab household and we’ll usually whip up a batch once or twice a week (usually on the weekends).  It’s chilly outside today and calls for a warm bowl of veggie soup...

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Guest Blog by Sylvie Gouin

Ginger TeaGuest blog by Sylvie Gouin ERYT500/RYT500, RHN Ginger is probably one of the most valuable and nourishing plant food (often considered medicine) we have. As a superfood ginger was mentioned in some of the oldest medical texts from both India and...

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Thank you!

Continuum Fitness and Movement Performance will very soon be celebrating its one year anniversary.  Wow!  Where has the time gone?  We still can’t believe that we are doing what we love to do each and every day.  It’s such a...

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Food Drive and Open House

Continuum Fitness is very happy to be partnering with GoodGuysTri to collect food and donations for the Ottawa Food Bank.  The Ottawa Food Bank provides emergency food to 48,000 people a month – 37% of those being children.  GGT has...

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2 for 1 DVDs

Our blog here at Continuum has been quiet for the last little while but we’ve been busy!  Our fall classes are well underway and we have lots of exciting things on the go.   Our Open House is set for...

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Posture Improvement 101

Those who have worked with me know that I’m a stickler for posture.  Proper posture is the foundation for all movements, whether it’s a squat or a push up. Most of us have to work at proper posture.  It takes...

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Fall Programs

We’ve been getting lots of questions about fall classes and programs and let me tell you, Continuum Fitness is pumped about all of our fall offerings!  Details will be out in the next couple of weeks but stay tuned, we’ll...

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Foam Roller Heaven

Here at Continuum, we’ll occasionally end workouts with a few minutes of rolling out tight muscles on the foam roller.  We’ll often use it as part of our own workout regime and enjoy ending the day with rolling out the...

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Attention all Runners!

Here at Continuum Fitness, we’re big supporters of I2p, Impossible2possible.com.  The amazing Solefit Orthotics team is once again offering Running Without Boundaries, an inspirational, educational and motivational Running Seminar in support of  impossible2Possible.  It will be taking place on Saturday June 16th,...

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New Session and a recipe

Join us at Continuum for a new session of function and fun!  There are still a few spaces left in: Performance Stability for Runners, Mondays from 7:00-7:45 pm, April 23 to May 28 (6 weeks), $70.79 plus HST. Zumba, Tuesdays...

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Core Exercises – which ones are best?

I’m often asked by many new moms, what are the best core exercises to perform to get my abs back?  It’s a difficult question to answer, and to be honest, there isn’t one perfect one size fits all answer that...

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New Blog

For those who may have been following me at sarazahab.wordpress.com, I’ve moved!  Here is our new home at Continuumfit.wordpress.com.  Both John and I will be blogging regularly (or trying to :). Hope to see you back here soon! Sarah

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