Posts tagged personal training
Introducing Our New Team Member- Ashley
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Ashley was born and raised in Zimbabwe, Africa. Since moving to Canada Ashley has graduated from the Health and Fitness Program at Georgian College and is a certified Personal Trainer with the Canadian Society of Exercise Physiology, the Golden standard of Exercise Science. 

Ashley always was busy with sports such as soccer, flag football, volleyball and swimming growing up, but once graduating from high school her healthy living habits did not follow. Taking a year off to back pack the world was a decision she will never regret, but coming back from travel at her heaviest was not a lifestyle she wanted. This sparked the drive to understand the body, study the concepts and science behind it, and ultimately practice a healthy lifestyle.   

Ashley has been a trainer for 5 years. Having the experience to help individuals with diabetes, weight loss, knee and hip injury to anxiety and depression management through exercise etc. While also becoming an instructor and the Ambassador of her previous location she is ready to transition to ActiveNorth for a more personalized gym setting, and working beside a team of knowledgeable individuals in all aspects of health.

Ashley will begin with ActiveNorth starting the week of November 6th, and will be offering classes throughout the week, as well as private and semi-private training.  ActiveNorth will be posting class schedules and options for training the night of the Witches Walk in Coldwater, On.  If you do not know what works best for you exercise wise, please see recent Talk of the Town article below:

Private Training vs. Group Training

The emphasis health professionals are putting on physical fitness for long term wellness has been at the forefront of staving of disease, increasing mobility and independence, and leading a fulfilled life.  Two of the greatest ways to begin a journey into the fitness world is through private training or group training. 

Private training consists of one on one exercise and conditioning with a qualified personal trainer.  The benefits of one on one are exercise are; programming specifically for you, consistent monitoring of fitness goals through journalizing daily feats, complete attention to gross movement patterns with emphasis on techniques, and someone to keep you honest in the gym and makes sure you do the work.

Group training also has its benefits.  Some of these include; support from others, less intimidating being surrounded by peers pursuing the same goals, a sense of community, and less damaging to the wallet. 

Ultimately, an individual has to decide what is right for them.  Some do prefer the attention they receive with private training, while others see social and supportive elements to exercise.  One has to consider if they just want to get in, do the work, and get out, or prefer to socialize between warmups, workouts and cool downs. 

More often than not, it comes down to cost.  Group training can be significantly less than private training, and many prefer to go this route.  You might not get as much attention to detail in your workouts, but with a certified fitness instructor with experience in their corner, they can help you achieve your goals. 

Fitness For The Older Adult

Most older adults can benefit from increasing their physical activity.  Regular exercise prevents chronic disease, improves mood, lowers chances of injury and helps in preventing falls.

Moderate physical activity is good for people of all ages and ability levels.  Even the older population diagnosed with chronic illnesses can exercise safely under the supervision of a medical professional.  Many medical conditions are actually improved with exercise, including Alzheimer's and dementia, heart disease, diabetes, cancer, high blood pressure and obesity.

Regular exercise provides a variety of health benefits, including improvements in blood pressure, diabetes, osteoarthritis, osteoporosis, and compromised cognitive function.

Regular exercise improves the following:

  • Immune Function: A healthy, strong body fights off infection and sickness more easily and quickly.
  • Cardio-Respiratory and Cardiovascular Function:  Frequent physical activity lowers the risk of heart disease and high blood pressure.
  • Bone Density and Risk of Osteoporosis: Exercise protects against loss in bone mass.  Stronger bone density will reduce the risk of osteoporosis, lower the risk of falling, and prevent fractures.  Post-menopausal women can lose as much as two percent bone mass each year, and men also lose bone mass as they age.
  • Gastrointestinal Function: Regular exercise helps boost your metabolism, encouraging digestive health.
  • Chronic Conditions and Cancer: Physical activity lowers the risk of serious conditions such Alzheimer's disease and dementia, diabetes, obesity and heart disease.  It also helps in the management of high cholesterol and arthritis pain.

The ideal general exercise regimen for adults consists of three components:

  1. Aerobic and Endurance Exercises: Physicians recommend thirty minutes of cardiorespiratory endurance exercise each day for an adult.  This means getting their heart rate up and breathing faster.  Walking, cycling, and swimming are all examples of cardio/endurance exercises.  Cardiorespiratory endurance exercise increases the body's ability to deliver oxygen and nutrients to tissues and remove waste over sustained periods of time.
  2. Strength and Resistance Training: Strength training uses and builds muscles with repetitive motion exercises.  Strength training weights, resistance bands, nautilus machines or by using walls, the floor and furniture for resistance.  Bodyweight exercises or calisthenics such as lunges, sit-ups, and leg raises are also convenient options since they do not require any specialized equipment.  Strength training helps prevent loss of bone mass and improves balance.  Both of these things will help seniors avoid falls and broken bones.
  3. Stretching and Flexibility Exercises: Stretching is vital to an exercise regimen.  This helps muscles warm up and cool down gradually and improves and maintains flexibility, prevents injury, and reduces muscle soreness and stiffness.

Activities like yoga or Pilates can provide both useful stretches and strength training because they focus on isolating and developing different muscle groups.

Try activities in a class setting with proper supervision by a trained professional, or one on one training with a certified health care professional.

Sarah Hornby (Burke)

Registered Physiotherapist

ActiveNorth Physiotherapy Coldwater Ontario


Sarah is Now a Graston Technique Provider

Over the past weekend, Sarah headed to Toronto to educate herself in a growing method in the physiotherapy world, the Graston Technique.  It is always beneficial for clinicians to continue their education through taking such courses.  It is also great to have another weapon in the arsenal of therapy for her physiotherapy patients.  

What is the Graston Technique you may ask?  According to; "Graston Technique® is an innovative, evidence-based form of instrument-assisted soft tissue mobilization that enables clinicians to detect and effectively break down scar tissue and fascial restrictions, as well as maintain optimal range of motion."

Why use the Graston Technique? says; "The unique protocol uses specially designed stainless steel insturments, along with appropriate therapeutic exercise, to specifically detect and effectively treat areas exhibiting soft tissue fibrosis or chronic inflammation. The instruments also are used diagnostically to follow the kinetic chain, to locate and treat the cause of the symptom as well as the specific area of pain. GT is also frequently used as an effective protocol to maintain range of motion.

The benefits for patients are:

  • Decreases overall time of treatment
  • Fosters faster rehabilitation/recovery
  • Reduces need for anti-inflammatory medication
  • Resolves chronic conditions thought to be permanent
  • Provides an efficient way to maintain optimal range of motion

If you would like to learn more, please watch the following video:


If you are interested in the Graston Technique, please contact us either by phone, 705-686-3688, or by email at



ActiveNorth Physiotherapy

29 Coldwater Road, Suite 1C

Coldwater, ON L0K 1E0

ActiveNorth Physiotherapy Is Now Open In Coldwater Ontario
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We have now been open for a week, and we could not have asked for a better launch to our new physiotherapy, massage therapy and fitness clinic in Coldwater, Ontario.  The response we have received from the community of Coldwater has been overwhelming, and for this, we thank everyone.  

We were obviously nervous, as anyone should be, opening in the small town of Coldwater, but with Sarah's small town roots just north of here in the Severn Bridge area has allowed us to transition nicely into the community.

We are happy to offer physiotherapy, massage therapy and personal training.  We have met someone Sarah is in talks with to boost our fitness and personal training we can offer to the residents of Coldwater.  If you have any questions about what we offer in terms of physiotherapy, massage therapy and fitness, please do not hesitate to call or drop in.  We try to be here everyday and are trying to lock down the hours of operation.

Give us a call at 705-686-3688, email at, or book online through

Again, thank you to the Coldwater and surrounding communities.


ActiveNorth Physiotherapy- Services Offered

Physiotherapy, Acupuncture, Graston Technique, Exercise Therapy and Custom Orthotics

At ActiveNorth Physiotherapy in Coldwater, we offer a more hands on approach to therapy.  The following services can be redeemed through your individual private health care plan.

Physiotherapy and Acupuncture

Physiotherapy plays a significant role in the promotion of health and treatment of injury and disease.  Physiotherapy involves an in-depth knowledge of the human body with a specialized hands-on clinical skills to assess, diagnose and treat symptoms of illness, injury or disability. Treatments may involve manual therapy, specific exercise prescription and/or electrotherapy modalities. 

When deemed necessary, Sarah may incorporate acupuncture, and/or Graston into treatment of injury or disease as per discretion. 

Exercise Therapy

Exercise therapy is a one on one program tailored to each individual.  The conditioning session focuses on areas of weakness along with general functional exercises.  The sessions are 45 minutes in length.

Custom Orthotics

Custom orthotics can be utilized to; decrease pain in the foot, knee, hips and lower back.  They can increase the stability in an unstable joint, and improve the overall quality of life.  Orthotics can also be used as a preventative measure against injuries and asymmetries.

Massage Therapy

Swedish Massage

The Swedish Massage is the foundation all massages are developed from.  This type of massage incorporates mild to deeper stroke techniques to alleviate pain in tissue and muscle.

Sports Massage

This a popular massage technique to treat soft tissue injuries.  Having a sport massage on a regular basis is a routine for many athletes as a form of injury prevention.  An emphasis can be put into a specific area of the body to help with recovery.

Trigger Point

Trigger point massage therapy is focused on relieving pain from the source through cycles of pressure and release and deep breathing. The tight, constricted areas of muscle are relieved and the pain decreased – even just one session of trigger point therapy can significantly decrease pain.

Myofascial Release

Myofascial release is a soft tissue therapy that involves a mix of massage and gentle long strokes to release the tightness in the fascia or connective tissue that surrounds muscles and other systems in the body.

Private and Semi-private Training, and Strength and Conditioning

ActiveNorth offers multiple approaches to health and fitness.  Sarah and Tyson have experience in athletics at the Varsity and National level, along with a combined 20 years experience in the clinical and exercise fields.  Below are the options to get you started on the right path to health and exercise.

Private and Semi-Private Training

With private and semi-private (max two individuals) training, all resistance and conditioning exercises are tailored to each individuals needs.  All those interested in a private training program begin with an introduction session (no cost) which will give you an overview of our exercise beliefs, what a typical training session will entail, your personal fitness goals, and baseline fitness and flexibility tests to create benchmarks for the future.

Strength and Conditioning for Sport

Have an aspiring young athlete?  At ActiveNorth, our experience and knowledge will give you the competitive advantage in their respective sport.  With Tyson's knowledge and experience in the profession of cross-training, athletes will be introduced to the strength and conditioning exercises that will promote speed and power.  The two essentials for success on the field, in the pool, on the court, and in the arena.  Each athlete will be taught the fundamentals of weight lifting, cardiovascular conditioning, and more.  If you are interested in taking your athletics to the next level, please contact Tyson.

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We are excited to see the renovations are underway!  The Rivers Pub in Coldwater, Ontario is being torn apart and remodelled into ActiveNorth Physiotherapy.  

It has been a quick process so far, and looks like we will be able to hit the target of opening in July in Coldwater.  We will be serving Coldwater and the surrounding area.  From Orillia to Midland, Moonstone to Horseshoe Valley.  

ActiveNorth Physiotherapy will be offering physiotherapy to MVA, WSIB and private insurance holders.  Massage and Private Training will be offered as well.  We look forward to sharing our experience and knowledge with everyone in the area!

If you have any questions, or want to find out more about us, contact us at or visit us at