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.

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.

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.

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.

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.

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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/3xOrFZ5Subscribe 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 locationshttps://bit.ly/3xOrFZ5We 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 mediaIG: https://www.instagram.com/freeformfitness/FB: https://www.facebook.com/freeformfitnessottawaTwitter: 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

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.

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.

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.