12-week program minimum. 2 or 3 sessions per week for 1 hour each. 1-4 participants.

Each 60-minute session of strength training is infused with the philosophies of mindfulness, and is led by Cathy, who has combined her education and experience in both practices to create this innovative program that is unique to Mindful Muscle™.

In general, the time begins with breath and awareness exercises, followed by joint mobility work to prepare the mind and body for the main event—a strength series of mostly compound movement patterns; to finish, accessory/ power/endurance drills, and then stillness.

We use bodyweight, dumbbells, kettlebells, bands, barbells and plates to practice movement patterns such as lunging, squatting, hinging, pushing, pulling, carrying and rotating—all of which can support functional mobility, muscular hypertrophy and endurance, bone density, stress and weight management, sleep quality, emotional regulation, and promote other benefits.

8-week group program. 1 session per week for 2.5 hours. Plus a 1-day silent retreat. Minimum of 8 participants.

A scientifically researched, evidence-based secular program first developed by Jon Kabat-Zinn, and recommended by health care clinicians and academics worldwide to manage various forms of pain and stress.

Each session is led by Cathy, a trained MBSR facilitator, using course material, meditations, and reflections.

Awareness exercises incorporate stillness or gentle movement to practice noticing breath, thoughts, emotions, body sensations and environmental stimuli.

In effect, participants develop the skill of placing and moving attention in helpful ways, thereby making choices about what to focus on and practising how to engage with all types of experience.

The philosophies of mindfulness such as acceptance, curiosity, kindness, gentleness, letting go and nonjudgment underpin the concepts explored each week.

This program provides a unique opportunity to simultaneously explore our individual experience with the present moment while practising mindfulness as a group, which can be affirming, eye-opening and heartening.

Personalized Plans Available

Mindful Muscle™ is developing strength programs for youth, led by an experienced, trustworthy coach, training for one or two hours per week for up to 12 consecutive weeks.

Each session will provide education on body awareness, breath control, compound movement pattern mechanics, mobility exercises to support range of motion and flexibility, load management, as well as balance, coordination and power training.

Strength School programs will be progressive in that participants "graduate" from introductory levels into more advanced or sport/movement-specific training.

The philosophies of mindfulness such as awareness, acceptance, curiosity, kindness and nonjudgment will infuse all Strength School sessions as a means of promoting confidence, compassion and self-regulation.

Health coaching will be touch on nutrition, sleep, stress management and social media/technology use.

Let us know if you and your child/teen would like to assemble a group of friends to train together, or if their sports team would like to incorporate strength and mindfulness into their training.

If your child/teen would benefit more from meeting new kids, or from one-on-one coaching, Mindful Muscle™ can facilitate those opportunities as well.

Whatever the case, we are open to working with you to see how we can help put more youth on a path towards building inner and outer strength and awareness from a young age.

Personalized Plans Available

Part of the mission of Mindful Muscle™ is to create opportunities for connection. One way to strengthen the relationship between family members–and between families within a community—is through shared experiences.

For this reason, Mindful Muscle™ is developing an intergenerational fitness service.

Based on the unique needs and goals of the family, Mindful Muscle™ will provide a training program for all members to do simultaneously under the supervision of a coach and with appropriate modifications based on the age and ability of each participant—which may include parents and their young children, teens, young adults, grandparents, and so on. Whomever counts as family for you.

This program creates family time. If you would like to explore how an exercise and mindfulness program designed to be adaptable for various ages, abilities and stages of life could work for your family, we would be honoured to facilitate fun and effective fitness for all.

Workshops designed for people who want the chance to learn about a specific exercise or movement pattern and troubleshoot in a group setting under the supervision of a coach.

For example, a squat workshop will run through what constitutes a squat, variations and modifications, progressive overload and common concerns.

The goal is to help empower participants to strength train safely and confidently on their own.

A weekly 45-minute meditation session. A brief introduction by the facilitator, and then a self-guided opportunity to explore stillness and silence in a group setting.

Nowhere to go, nothing to do, no one to be, but here. All alone, among others.

Participants are able to use Mindful Muscle™ props such as cushions, mats and rugs to sit or lay for the duration of the meditation, or to bring their own.

The session may include gentle movement, breath awareness exercises, poetry, visualization, or an invitation to notice thoughts, emotions, body sensations or environmental stimuli, but in every case the majority of the meditation will be silent, still and self-guided.

No experience required. Before each meditation begins, participants are provided with direction on how to practice self-care if challenges arise during the session.

Inspo events are meant to inspire our community. These events will feature speakers who have a story to tell that will empower and encourage you in some way —you'll hear from people who've overcome challenges, who have made mistakes and learned from them, who have done things no one thought possible, or who see things from a unique vantage point that others would benefit from learning.

If you or someone you know has an inspo story to share, tell us so we can help tell others.

If you or your organization’s mission includes community-building, holistic health, and creative solutions to common problems, Mindful Muscle™ would be glad to cross-promote or host a pop-up. Don’t be shy all you makers, wellness practitioners, foodies, artists, fellow coaches and aspiring entrepreneurs.

For those who would like prayer for themselves or would like to pray for others in an openhearted and openminded circle.