1 on 1 coaching
What I Do
I help you find the root cause of your body’s compensations so you can keep doing your activities and plan your next adventure. By peeling back the layers of compensations, I guide you to move the way it was meant to. Explaining to you why your body is hurting or stuck empowers you to understand why you feel the way you do. Your custom exercise plan helps maintain your body's optimal function.
I pride myself on walking the walk; transforming myself and my clients from athlete frustrated with their body to staying pain-free while taking on activities that their body would never have let them do. My goal is to enable you to participate in activities without having to hold back and to dream about trying sports or movements you once thought impossible. Rather than merely fixing pain and compensations, I provide mentorship, offering support you’ve never experienced anywhere to move in more efficient, powerful ways that put you in charge of your limits.
Typically, clients resolve their biggest compensations within 4-10 sessions, breaking free from cycles of temporary relief and avoiding their favourite activities. My approach draws on a variety of techniques, primarily Anatomy in Motion and the Postural Restoration Institute.
All Appointments
Before you arrive
Please wear leggings or shorts and a fitted top so that I can see and assess your joints and posture. We work in bare feet.
You will fill out a PAR-Q waiver form before your first appointment. This is a standard Physical Activity Readiness Questionnaire and is to allow me to provide you with safe and effective exercises. More information about the form can be found here.
Your appointment time is reserved just for you; please arrive on time. Cancellations within 24 hours before the appointment time and no shows will be charged 100% of your appointment fee.
Initial Assessment (90 minutes)
History Your first visit is a 90 minute deep dive into what's happening in your body. We will discuss your injury history to connect the dots between how you feel today and how you got here. I want to know where you hope your body will be when we are done. Goals will help us stay on track.
Assessment Next we do a gait analysis (watching a frame by frame video of you walking), foot function assessment (how your feet interact with the ground and whether they move well) and joint-by-joint movement assessment (how many of your 'factory settings' are intact and how your posture and breathing habits affect your mobility). I will share your results as we go and help you understand how your aches and pains are connected to your injury history, movement and posture. Questions are welcome and encouraged.
Treatment Plan I will share what our steps will be to go from where you’re at today to being able to get from where you’re at to reaching your goals. Your plan may include weekly visits for reassessment and new exercises or a combination of in-person visits and online support between visits. Clients that complete their treatment plan are then invited to join my Peak Performance Plan where I provide a gym-based program to get you stronger while helping your body avoid reverting back to its old compensation patterns.
Exercises After completing a deep dive into your body's patterns we start restoring your movement. My exercises are gentle, aimed at putting your body into the most important shapes that you are avoiding and teaching your brain to start accepting them as the new normal. Most people say they feel ‘weird’ because they ask you to make shapes you’re not accustomed to making.
By the end of the session you will have 2-3 exercises to work on between sessions. They involve some small equipment (eg. wedges, ball, pillow, towel, band), performed standing or on the floor, or against a wall. Most clients are successful doing them at home by asking as many questions about the exercises during the appointment as they need or taking a video or notes. Success requires daily commitment to the exercises in between sessions. Clients get access to an online portal that includes digital support for accountability. In my experience, clients who do their exercises daily get the fastest results and the best overall outcomes.
Follow Up Sessions (60 minutes)
Reassess We check in with your progress, re-test some of your movement patterns and see what your body needs.
Exercises We progress your exercises depending on what your body requires. Typically you will need 3-5 biweekly sessions and 2-3 biweekly or monthly maintenance sessions to resolve one injury. Depending on how long you've had a compensation, or how many layers of injuries you have, it can take longer to resolve a movement pattern.
What to expect
FAQs
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Your first step is to put yourself on my waitlist. I will reach out to you to book a call so we can chat and see if I can help you and you can ask me any questions you might have. You can sign up for the waitlist by clicking on the 'contact' button at the top of this page.
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In your first session I get to know you, what's troubling you in your body and what your goals are. Then we look through your history to piece together why you're having the issues with your body. I do a gait analysis showing you what movements we need to address, I look thoroughly at what your feet are doing and I do a bunch of testing to get a full picture of your movement patterns. Then we formulate a plan together and I begin by cuing you through your first exercises. You will be expected to do 2-3 homework exercises every day.
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The simple answer is, it depends. If you have an issue in one part of your body and there aren't a lot of layers of compensation we need to get through, you may need 3-5 sessions. If your compensations are more complex or your body is holding on strongly to your patterns with layers of emotions attached, it could take 10-20 sessions.
Client Success Stories
‘I can finally walk the dog for as long as I want without worrying I’ll have foot pain all night’
Read Rebecca’s success story on my blog
‘I felt trapped in my body like a crab in a shell. Finally I have freedom to breathe and walk without loads of effort’
Read Jennifer’s success story on my blog
‘it’s miraculous how Holly’s methods have gradually unraveled all my years of compensations’
Read Erik’s success story on my blog
Want to become a client? Join my waitlist and I will reach out to book a call to get you started.
You can find me at:
Curisoma Health and Movement
#400-601 W Broadway, Vancouver
ZenActive Therapy
#220-3701 E Hastings Street, Burnaby
Rates
Initial Assessments (90min) $215+GST
Follow up sessions (60min) $145+GST
Movement Revival Plan (4 sessions a month) $550+GST
Workshops $65-75+GST
Set of 3 Anatomy in Motion wedges $25+GST
Membership Options
Movement Revival Plan
$550/mo
Four in-person sessions per month, reserved appointment times, plus daily accountability & support, and all tools included.
Peak Performance Plan
$350/mo
Coming this fall for existing clients. One monthly in person visit, weekly gym-based exercise programs delivered to your phone, unlimited access to me for help.