Your muscles remember more than you'd think. Your tendons and joints are less sentimental. We rebuild the foundation first, then build on it, and it usually comes back faster than it did the first time.

It depends on the program, and each one lists it up front. Some use a full gym; others work at home with a few pieces of gear.

A free program online was written for whoever it was written for. Mine are built on current exercise science, written for a specific reader, tracked in an app so you can see your progress, and, if you choose, backed by a coach who adjusts them for you.

I share general nutrition principles, but I don't write meal plans or give medical nutrition advice. If you need that, I'll point you to a registered dietitian.

For Monitored and Custom Coaching, yes. You'll complete the PAR-Q, a standard Canadian health-screening questionnaire. If it flags something, we'll get the right clearance before you start. It's about keeping you safe, not about keeping you out.

Check-ins are scheduled, so each one gets my full attention. Monitored includes six video check-ins; Custom Coaching includes a weekly check-in in the app and a monthly call.

For some programs, the check-ins are part of how the program works, not an extra. Those are marked monitored only on their page, and they aren't included in Self-Directed. Everything else in Self-Directed can also be run as Monitored if you want me checking in.

Yes. Plenty of people start free or Self-Directed and move up when they want more support, or move down when life gets busy.

Self-Directed and Custom Coaching are month to month (or yearly, for Self-Directed), and you can cancel from your account settings without having to email me.

No. Everything is online, so you can train with me from anywhere. All prices are in Canadian dollars.