You can either book individual or team services with Elsbeth. Individual services are provided at the Ottawa Osteopathy & Sports Therapy Clinic at Riverside and Bank in Ottawa. To book individual sessions, contact the clinic at (613) 521-3222 or send me an email using the form below.

If you live outside the Ottawa area, check out www.customstrength.com for a great online training option.

Team services are provided at your practice or home field/arena location. To book team sessions, you can contact me at (613) 565-6851 or send me an email using the form below.

Services

• Functional Movement Screen
• FMS Plus Custom Strength and Conditioning Program
• Single Training Sessions
• Team FMS Screen and Corrective Exercise Prescription
• Team FMS Screen, Corrective Exercise Prescription and Performance Training Package

Functional Movement Screen

The FMS is a system to determine your muscle imbalances and dysfunctional movement patterns. During the session, you will be screened and then your screen results will be discussed with you, and you will be shown how to do a few corrective exercises that you can do in conjunction with your current workout.  A pdf copy of the results, including exercise descriptions and images will be emailed to you within 24 hours.

FMS Plus Custom Strength and Conditioning Program

This will require two sessions. During the first, you will be screened, a couple of additional functional tests will be performed, and we will  discuss your goals, how much time you would like to spend training, and what equipment you have available.

During your second visit, we will discuss your new program, and I will go over each exercise with you.  I will also provide you with a print out of the program, and a printout with a description and images of each exercise in the program, and I will send you a pdf copy should you prefer that format.

After 3-6 weeks you may find that you have achieved significant gains in strength and mobility and that you are ready for a more advanced program. Depending on what phase you are at this may still require two sessions, however after a few programs we will be able to accomplish this in one session. Ask when you are booking whether you should book one or two appointments, or send me an e-mail and we can decide on the best approach.

Single Training Sessions

These sessions are offered to those who would like additional instruction and guidance on form and weight selection when doing their program. This is particularly important for people who are learning to re-activate muscles after a long absence from activity.

These sessions are available to anyone who has a custom program.

Team FMS Screen and Corrective Exercise Prescription

You can book me to come to a team practice and perform team FMS screens and corrective exercise prescription.

A recent NFL study showed that football players who scored 14 or less on the FMS were eleven times more likely to suffer a major injury during the season than those who scored higher.  Injuries due to imbalance are very preventable – provided you know about them.  Contact me at coach@elsbethvaino.com to learn more about team injury prevention.

Team FMS Screen, Corrective Exercise Prescription and Performance Training Package

As part of the team FMS, I can also provide a performance training package that will be created based on your sport, ability level, and practice time. A performance training package will include:

• Team dynamic warmup that includes
  • activation and mobility drills for critical movements related to the sport
  • Corrective exercises that reflect FMS results from the majority of players on the team
  • Sprint posture drills
  • Movement skills tailored to the sport
• Body weight strength program that can be performed on-field without taking too much precious practice time
• Speed, agility, quickness and power drills
• Conditioning (tempo runs, high intensity interval training, tabatas, sport-specific agility circuits
• Team cool-down.

Questions? Comments? Interested in booking sessions with Elsbeth?

Fill in the form below and I will try to get back to you within a day.

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I recently talked to someone who gets recurrent low back pain.  I tried to engage them in a conversation about strength and stability training, but was politely brushed off with a “I know what I need to do – I need to strengthen my abs”.  A while later, I wished I had made one quick suggestion: “stretch your hip flexors”

Why hip flexors for low-back pain?   Read more…

• My Bio
• Certifications Held
• Continuing Education

My Bio

I am a Strength and Conditioning Specialist in Ottawa with the goal of helping people live better and play better through better movement. Whether your goal is improved sports performance, being “less creaky”, reducing low-back pain, or just feeling better; I can create a custom exercise program to help.

My training credentials include being a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), and a Certified Personal Trainer (CPT) through the National Academy of Sports Medicine (NASM), as well as being the first trainer in Ottawa who is Functional Movement Screen (FMS) Certified. Prior to becoming a trainer, I earned a Bachelor of Science in engineering, and I take advantage of that analytical, problem-solving background when developing programs for all of my clients.

I have additional experience as a ski instructor, a disabled ski guide, a hockey coach and an ultimate coach. As an athlete, I have competed nationally in ultimate (frisbee), and provincially in basketball and hockey.

Beyond the credentials and experience, I spend time every day increasing my knowledge by reading physiology and therapy textbooks and journals, so that I can incorporate the best new research into programs for you.

On a personal note, I have felt the impact of strength training and sound nutritional habits in three very different ways:

• I lost 25 pounds while increasing my muscle mass;
• I realized incredible improvements in speed, vertical, and stamina on the sports field;
• I had a relatively easy recovery from hip surgery which I attribute largely to the strength training I did both pre- and post-surgery.

I cannot say enough about how important smart strength training is to living a healthy, happy life.  Think about how much better your life will be in 30 years if you start working on your mobility and fitness now.   You could be one of those 76 year olds who finishes the marathon every year!

Certifications Held

• Bachelor of Science (engineering) – Queen’s University
• Certified Strength and Conditioning Specialist (CSCS) – National Strength and Conditioning Association (NSCA)
• Certified Personal Trainer – National Association of Sports Medicine (NASM)
• Functional Movement Screen (FMS) Certified
• Level 2 Ski Instructor – Canadian Ski Instructors Alliance (CSIA)
• Level 1 Coach – National Coaching Certification Program (NCCP)
• Level 2 Coach – Ontario Women’s Hockey Association (OWHA)
• Fundamental Movement Skills – NCCP
• Cardiopulmonary Resuscitation (CPR) Certification
• Automated External Defibrillator (AED) Certification

Continuing Education

• Titleist Performance Institute – Golf Fitness Instructor (Toronto, ON)
• Dr. Stuart McGill – Building the Ultimate Back: from rehabilitation to performance (Ottawa, ON)
• NCCP Fundamental Movement Skills (Ottawa, ON)
• Michael Boyle Strength & Conditioning Mentorship (Winchester, MA)
• Functional Movement Screen (Kitchener, ON)
• Perform Better Functional Training Summit 2009 and 2010 (Providence, RI)
• International Youth Conditioning Association Youth Fitness Training Seminar (Providence, RI)
• Sports Medicine Tips for Training Clients with Injuries (Ottawa, ON)

Questions? Comments? Interested in booking sessions with Elsbeth?

Fill in the form below and I will try to get back to you within a day.