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OSM Training

Your Back Pain Coach

09/09/2024

Get "Your Desk Detox!" a free 7 day back pain plan that will help you transition back into the office without the back pain 🦐

I've talked to a lot of people who are not looking forward to spending an extra day sitting at the office, sitting in traffic, sitting in meetings...

In as little as 5 mins a day you can have a pain free life. RTO is mandatory, your back pain isn't!

Message me today for your free copy!

08/26/2024

Your Back Pain Fix ebook now available at www.osmtraining.com/store

Office Shrimp Alert 🦐🦐

Desk Rot is becoming more and more prevalent with office workers. While being an Office Shrimp is the postural result of prolonged periods of sitting, Desk Rot is the degradation of quality of life.

What does it look like?
Shrimp Head - rounded shoulders and forward neck
Shrimp Shell - curved back
Shrimp Tail - tucked pelvis

What does it feel like?
Shrimp Head - tension headaches and migraines
Shrimp Shell - restricted breathing and struggle to take a deep breathe
Shrimp Tail - pain/numbness down the legs

Desk Detox is a 5 min routine that fixes 90% of the back pain issues office workers struggle with daily by directly addressing the 3 parts of the Office Shrimp 🦐

3 Rounds of 5 Reps:
Wall Pullovers to expand your chest and improve thoracic extension
Single Leg Jeffies to strengthen the posterior chain
Elevated Lunges to lengthen the hip flexors and untuck that tail

Tag your favorite Office Shrimp (that work bestie who needs this 🦐) and let them know it's time for a ! Watch the follow along Desk Detox video, pinned right on my page!

08/22/2024

Your Back Pain Fix: Why Sitting is the New Smoking

Thank you for everyone who attended the Your Back Pain Fix workshop in Toronto, hosted by F45 St Clair West.

The workshop goes over 3 main points

1 - Posture
2 - Desk Detox
3 - Desk Rot

I dive deep into the dangers of prolonged sitting and how it’s affecting your health. Learn why sitting is the new smoking and discover how it impacts you and the power of Desk Detox - a 5 min routine that fixes 90% of the back pain issues office workers struggle with daily.

If you are interested in hosting a workshop for your business or community - message me directly or email [email protected]

08/14/2024

Fix your Shrimp Head! 🦐

Sitting at a desk all day has got your shoulders rolled and neck forward, restricting you from taking deep breaths making your runs—and even casual walks—might feel like a nightmare.

I’ve been prepping for the TCS Toronto Waterfront Marathon, and here’s my game-changer: Wall Pullovers. This exercise opens up your chest and improves thoracic extension, making every breath deeper and easier. Do Wall Pullovers daily for 3 sets of 5 reps and start taking deeper, fuller breaths today!

If you liked that tip check out Desk Detox - the 5 min back pain fix video to see how you can fix 90% of the back pain issues office workers struggle with daily in just 5 minutes a day!

If you're in Toronto area make sure to sign up for the Your Back Pain Fix workshop hosted by this Saturday Aug 15th! - A few spots are still remaining - click the link below to reserve your spot, or message me directly!

https://yourbackpainfix.eventbrite.ca

08/12/2024

Struggling with 'Shrimp Head'?

Sitting at a desk all day has got your shoulders rolled and neck forward, restricting you from taking deep breaths making your runs—and even casual walks—might feel like a nightmare.

I’ve been prepping for the TCS Toronto Waterfront Marathon, and here’s my game-changer: Wall Pullovers. This exercise opens up your chest and improves thoracic extension, making every breath deeper and easier. Do Wall Pullovers daily for 3 sets of 5 reps and start taking deeper, fuller breaths today!

If you liked that tip check out Desk Detox - the 5 min back pain fix video to see how you can fix 90% of the back pain issues office workers struggle with daily in just 5 minutes a day!

If you're in Toronto area make sure to sign up for the Your Back Pain Fix workshop hosted by this Saturday Aug 15th! - Spots limited - click the link in the bio to reserve your spot, or message me directly!

08/08/2024

Register Now for the FREE Your Back Pain Fix Workshop!

Date: Saturday Aug 17th, 2024
Location: F45 Training St. Clair West Village

Join us for a hands-on workshop led by back pain expert Kal Sallouha, founder of OSM Training and creator of the Core 3 Back Pain Method. Whether you're battling chronic back pain or just looking for tips, this workshop is a must!

Spots are limited! Register now through the link in bio or go to yourbackpainfix.eventbrite.ca

Don't miss out on this opportunity to take control of your back pain and live pain-free! 🙌

08/08/2024

DESK DETOX!

Save this video and follow along, all you need is an empty wall, a sturdy chair and some open space for this 5 min Back Pain Fix!

This 5 min routine fixes 90% of the back pain issues office workers struggle with daily.

Follow along and make sure to tag me in your next Desk Detox!

08/01/2024

📢 Exciting news! "Your Back Pain Fix" ebook is now available on our website, osmtraining.com! 📚✨

To celebrate the launch, I'm hosting a special giveaway! 🎉 Anyone who purchases "Your Back Pain Fix" between August 1st and 8th will be entered into a draw for a chance to win an OSM Training Lil' Slant Board. Remember you can start training your way out of back pain without any equipment, but if you're going to get one you might as well get the best on the market!

"Your Back Pain Fix" is your go-to guide for training back pain away and gives you the tools and knowledge to take back control of your life. Visit osmtraining.com, grab your digital copy, get entered into the draw and

07/23/2024

YOUR BACK PAIN FIX - the book tour!

"Your Back Pain Fix" breaks down the Core 3 Method with sample programs that will teach you how to directly address your back pain. It also includes the Core 3 Checklists to guide you through each phase of the program; Stability, Mobility and Ability, to help you train away back pain and take control of your life.

OTTAWA/GATINEAU
1st stop of the "Your Back Pain Fix" book tour is this Saturday (July 27th) at GripCon hosted by at .81 rock climbing gym. Event is free, make sure you are there before 11am, the "Your Back Pain Fix" keynote will start at 11am sharp! I will also be at the booth from 10am-6pm

Everyone who buys a physical copy of "Your Back Pain Fix" at GripCon this Saturday (July 27th) will be entered into a draw for a FREE OSM Training Lil Slant Board!

TORONTO
If you're in the Toronto area don't miss out on the "Your Back Pain Fix" workshop hosted by at . The workshop is free, but you will need to register for the event (registration coming soon). In the workshop will be split between a talk where I will break down the Core 3 Back Pain Method, as well as a hands on demonstration where I will take the group through the 5 Min Desk Detox to provide personalized insights and recommendations.

Everyone who buys a physical copy of "Your Back Pain Fix" at the workshop (Aug 17th) will be entered into a draw for a FREE OSM Training Lil Slant Board!

Future Dates TBA

06/09/2024

Ending things with your trainer can be awkward, right? You've spent weeks, maybe even months, sharing personal struggles and celebrating small victories. It's more than just a professional relationship; it's a unique bond. So, how do you navigate the weird feelings when it's time to move on?

Breaking up with your trainer can feel almost as uncomfortable as breaking up with a friend. You worry about offending them, you dread the awkward conversation, and you might even feel guilty for wanting to leave. But here’s the thing – it’s perfectly normal to move on when your needs change.

At OSM Training, the mission is to help 1 Million Office workers struggling with back pain to learn how to train away back pain.

Core 3 Back Pain Coaching is designed to teach you to train away back pain by progressing you through 3 phases – Stability, Mobility, and Ability - without being stuck in a long term commitment.

If you're ready to take back control of your life message me for your free back pain consult.

06/04/2024

MAJOR ANNOUNCEMENT!

OSM Training Back Pain Coaching is how available to all our US clients!

When I first announced the 1 Million Backs Mission I had someone ask me if there were enough office workers struggling with back pain in Ottawa for me to be able to meet that goal. What many of you may not know is that OSM Training is already nationwide, with clients in Ottawa (duh), Toronto, Montreal, and Vancouver. I'm happy to announce it's time to take the 1 Million Backs Mission to another level.

OSM Training has launched all Back Pain Coaching services to our US clients, with our first two Americam clients in New York and New Jersey 💪🏽

Back pain isn't a life sentence. Don't let back pain ruin your summer, learn to build Strength Through Mobility and train your way out of back pain and

05/26/2024

Don't let back pain stop you from the backyard of your dreams.

One of the best things about summer is the backyard bbqs with friends and family. I spent the Sunday helping out a friend do her backyard so I can learn some tips and tricks to do mine.

There were more than a few stones to carry and I had to maneuver into some weird positions, but I'm not worried about back pain because I use the Core 3 method to reverse out back pain, increase range and strengthen my backs ability to handle everyday life.

If you're tired of back pain ruining your summer message me directly for a free consult and Say YES to Summer 💪🏽☀

05/22/2024

Are you struggling with chronic back pain? The OSM Training team is thrilled to announce Core 3 - Back Pain Coaching is launching June 3rd!

The Core 3 Method is a three phase back pain program tested and proven to reverse chronic back pain. Developed by OSM founder and back pain coach Kal Sallouha, it has helped hundreds of people suffering from chronic back pain take back control of their lives. Each phase, Stability, Mobility and Ability, builds on the previous to build strength through mobility and reverse back pain.

If you're struggling with chronic back pain and are ready to take back control of your life - sign up for Back Pain Coaching

Here’s what you can expect:

Personalized Progression: Every back is unique, and so is our approach. We tailor your progressions specifically to your ability, ensuring you get the most out of every workout.

Flexible Scheduling: We understand busy lives and we’ll work with your availability; two workouts per week minimum is recommended.

No Equipment Needed to Start: You can start reversing back pain with just bodyweight movements; as you progress an investment into equipment will be required.

Exclusive Access: Your program will be delivered through the OSM Training app, providing you with everything you need right at your fingertips.

Money-Back Guarantee: We’re confident in our method. Sign up for the 9-month option, and if you don’t experience back pain relief, you get your money back!

For more info go to osmtraining.com/core3 or message me directly.

05/07/2024

If you're struggling with back pain, you've might have come across the McGill Big 3. You might have given it a shot and might have had some success. Might have.

Hi, I'm Kal from OSM Training, I'm a back pain specialist. My mission is to help 1 million office workers train their way out of back pain and take back control of their lives.

Dr. Stuart McGill's methods focus on spine rigidity, which is undoubtedly effective in creating stability and reducing pain. His program has helped thousands of people with their back pain, and including some World Record holders who have used the McGill Big 3 to reverse back injuries and squat over 1200lbs.

But I've seen a lot of powerlifters who are so rigid that they can't tie their own shoes. McGill falls short is in addressing the need for stability AND mobility in everyday life.

Core 3 integrates the 3 phases, building upon each other to development pain-free range and movements for everyday life. You're not a powerlifter, you're an office worker, a weekend warrior, a busy parent, and your approach to back pain should be tailored to suit your lifestyle. Because let's face it, life doesn't happen in a straight line - and neither should your approach to back pain.

05/03/2024

If you're ready to train your way out of back pain and take back control of your life, message me for your free consult, or go to deskdetox.ca for more info.

05/02/2024

I have back pain. What now?

Projects, deadlines, and endless meetings is the reality of office work. Sitting is unavoidable, but with prolonged sitting comes back pain. It's the kind of discomfort that starts as a little aches here and there, but if ignored can quickly turn into your back seizing up leaving you out of commission for days, if not weeks.

Little aches and pains are signals your body is SCREAMING at you, trying to warn you, that you're in danger.

I'm a strength and mobility coach, and a back pain specialist and I can't avoid sitting. I have projects, deadlines and meetings and I have to have to sit for extended periods, and when I do, I have back pain. Now what?

Desk Detox is a 4 week program designed specifically for office workers to reverse the damages caused by sitting at an office job all day; the tucked bum, rounded upper back, and caved in shoulders. Focusing on the main functional groups affected by office work, the hips, back and thoracic, Desk Detox will get you from feeling like an Office Goblin back to human again.

Whether you're new to training or don't have access to a gym, all you need is a pair of dumbbells and a resistance band to start the Home Edition. And for experienced lifters who want more of a challenge and with access to gym equipment, the Gym Edition.

You have back pain. Now what? Message me for a free consultation or go to Deskdetox.ca to get started today.

04/29/2024

OSM Training is turning 2!

To mark this milestone, I'm thrilled to announce the launch of the 1 Million Backs Mission! The goal is simple – empower 1 million desk workers to train away back pain and take back control of their lives.

And to kickstart off the 1 Million Backs Mission: introducing Desk Detox! This tried and tested 4-week program is designed to reverse back pain caused by sitting at an office job all day. Available exclusively on the OSM Training app, you can now learn to train away back pain on the go.

Desk Detox offers both home and gym editions, so whether you prefer working out in the comfort of your own space or hitting the gym, you can bring Desk Detox with you and reverse back pain wherever you choose to train.

If you're ready to join me on my mission and learn to train away back pain, I'm here to help. Shoot me a message directly for more info, or head over to deskdetox.ca and take back control of your life .

Let's make history together – one healthy back at a time!

Address

Ottawa, ON
K1B4R6

Opening Hours

9am - 7pm

Telephone

+1 613-263-9489

Website

http://www.osmtraining.com/

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Videos

Comment below if you want me to go more into detail about listening to your body, posture, or any other back pain topic. Trying out a new format of videos, let me know what you think! Desk Detox is another great way to listen to your body. If you do it everyday you start to establish a baseline of your posture - that way when you do your daily Desk Detox you get a quick system check from your body in under 5 mins! #backpaincoach #backpainfix #walkwalk #dailywalk #listentoyourbody #PainFreeLiving #officeworkers #DeskDetox

If you're reading this - do your Desk Detox 3 Rounds of 5 Reps Wall Pullovers Single Leg Jeffies Elevated Lunges I've pinned my Desk Detox follow along video. Make sure you save it and so you can follow along when you need your next Desk Detox. #backpaincoach #DeskDetox #officelife #posturematters #BackPainRelief #backpainfix #returntooffice #PainFreeLiving #Ontariogovernment #officeshrimp

Your Back Pain Fix: Why Sitting is the New Smoking Thank you for everyone who attended the Your Back Pain Fix workshop in Toronto, hosted by F45 St Clair West. The workshop goes over 3 main points 1 - Posture 2 - Desk Detox 3 - Desk Rot I dive deep into the dangers of prolonged sitting and how it’s affecting your health. Learn why sitting is the new smoking and discover how it impacts you and the power of Desk Detox - a 5 min routine that fixes 90% of the back pain issues office workers struggle with daily. If you are interested in hosting a workshop for your business or community - message me directly or email [email protected] #osmtraining #deskdetox #backpainfix #backpainottawa #backpaintoronto #sayyestosummer #painfreeliving #officeworkers

Fix your Shrimp Head! 🦐 Sitting at a desk all day has got your shoulders rolled and neck forward, restricting you from taking deep breaths making your runs—and even casual walks—might feel like a nightmare. I’ve been prepping for the TCS Toronto Waterfront Marathon, and here’s my game-changer: Wall Pullovers. This exercise opens up your chest and improves thoracic extension, making every breath deeper and easier. Do Wall Pullovers daily for 3 sets of 5 reps and start taking deeper, fuller breaths today! If you liked that tip check out Desk Detox - the 5 min back pain fix video to see how you can fix 90% of the back pain issues office workers struggle with daily in just 5 minutes a day! If you're in Toronto area make sure to sign up for the Your Back Pain Fix workshop hosted by @f45stclairwest this Saturday Aug 15th! - A few spots are still remaining - click the link below to reserve your spot, or message me directly! https://yourbackpainfix.eventbrite.ca #ShrimpHead #officeshrimp #posture #OSMTraining #BackPainCoach #halfMarathonTraining #deskrot #DeskDetox #tcsmarathontraining #torontorunners #backpainottawa #backpaintoronto #painfreeliving #backpainworkshop #f45stclairwestvillage #ottawarunners

Struggling with 'Shrimp Head'? Sitting at a desk all day has got your shoulders rolled and neck forward, restricting you from taking deep breaths making your runs—and even casual walks—might feel like a nightmare. I’ve been prepping for the TCS Toronto Waterfront Marathon, and here’s my game-changer: Wall Pullovers. This exercise opens up your chest and improves thoracic extension, making every breath deeper and easier. Do Wall Pullovers daily for 3 sets of 5 reps and start taking deeper, fuller breaths today! If you liked that tip check out Desk Detox - the 5 min back pain fix video to see how you can fix 90% of the back pain issues office workers struggle with daily in just 5 minutes a day! If you're in Toronto area make sure to sign up for the Your Back Pain Fix workshop hosted by @f45stclairwest this Saturday Aug 15th! - Spots limited - click the link in the bio to reserve your spot, or message me directly! #ShrimpHead #officeshrimp #posture #OSMTraining #BackPainCoach #halfMarathonTraining #deskrot #DeskDetox #tcsmarathontraining #torontorunners #backpainottawa #backpaintoronto #painfreeliving #backpainworkshop #f45stclairwestvillage

📢 Exciting news! "Your Back Pain Fix" ebook is now available on our website, osmtraining.com! 📚✨ To celebrate the launch, I'm hosting a special giveaway! 🎉 Anyone who purchases "Your Back Pain Fix" between August 1st and 8th will be entered into a draw for a chance to win an OSM Training Lil' Slant Board. Remember you can start training your way out of back pain without any equipment, but if you're going to get one you might as well get the best on the market! "Your Back Pain Fix" is your go-to guide for training back pain away and gives you the tools and knowledge to take back control of your life. Visit osmtraining.com, grab your digital copy, get entered into the draw and #sayyestosummer #BackPainFix #OSMTraining #DigitalBookLaunch #LilSlantBoard #BackPainRelief #OfficeWellness #TakeBackControl #PainFreeLiving #YourBackPainFix #BackPainCoach #DeskDetox

It's time for your 5 Minute Back Pain Self Assessment! 🕒 Ready to take control of your back pain? Follow along with my latest video where I guide you through three powerful movements designed to assess and improve your back health. Upload your video privately to the link below and I will personally give my feedback and coaching tips! Let's build a community of support and progress together and #sayyestosummer https://forms.gle/fBmsTJxHAPzo7CvS7 #OSMTraining #backpaincoach #backpainrelief #backpainexercises #painfreeliving #OfficeWorkers #PainFreeLife #backpain #backpaincommunity #core3 #core3method

My Rockstar Client 💪🏽🥲 When Rena came in 3 months ago she had told me she had been dealing with chronic back pain flair ups for years. She would have a flair that once or twice a year that would last a month. However, this recent flair up has lasted for over 3 months and the pain was not getting any better. Her doctor told her that because she was over 70 there wasn't anything they could do for her and the chronic pain shooting down her leg was something she'll have to deal with for the rest of her life. This is the unfortunate experience thousands of people struggling with back pain have with the healthcare system. Working together through the Core 3 Back Pain method we were able to build a Pain Free Baseline and the results were almost instant. Within a month Rena had stopped using her cane to get around. Next we focused on increasing her Pain Free Range - which improved dramatically as her body was only limiting her because she was in constant pain. Now we're continuing our work to Strengthen her Pain Free Ability and hit a new deadlift PR today of 115lbs for 5 EASY reps 💪🏽 This is what I love most about being a Back Pain Coach. I've had dozens of clients who have been told that the healthcare system can't help them, or worse gone through dangerous surgeries just to find that they didn't work and then being told by professionals that chronic back pain is something that they'll have to deal with for the rest of their lives. BACK PAIN IS NOT A LIFE SENTENCE. If you're tired of living with back pain message me for your free back pain consult and take back control of your life. #osmtraining #starclient #clientspotlight #backpain #backpainrelief #backpaincoach #core3method #backpaincommunity #painfreeliving #1millionbacks

OSM Training is turning 2! To mark this milestone, I'm thrilled to announce the launch of the 1 Million Backs Mission! The goal is simple – empower 1 million desk workers to train away back pain and take back control of their lives. And to kickstart off the 1 Million Backs Mission: introducing Desk Detox! This tried and tested 4-week program is designed to reverse back pain caused by sitting at an office job all day. Available exclusively on the OSM Training app, you can now learn to train away back pain on the go. Desk Detox offers both home and gym editions, so whether you prefer working out in the comfort of your own space or hitting the gym, you can bring Desk Detox with you and reverse back pain wherever you choose to train. If you're ready to join me on my mission and learn to train away back pain, I'm here to help. Shoot me a message directly for more info, or head over to deskdetox.ca and take back control of your life . Let's make history together – one healthy back at a time! #osmtraining #deskdetox #backpain #backpainrelief #backpainexercises #deskgoblin #officeshrimp #officeworkerproblems #deskjob #ergochair

YOU CAN'T AFFORD TO HURT YOUR BACK! Life doesn't stop when you get hurt, so make sure you're ready for the standard of life you want to live. The OSM Big 5 focuses on the biggest functional groups in your body that you can train to YOUR standard. Whether you want to enjoy your day to day pain free, be ready for your favorite activities and sports, or be prepared for any of life's challenges... Train the Big 5, and enjoy YOUR life. Train the OSM Big 5 with the OSM Training app. $50 bi-weekly membership that gets you full access to all OSM Strength and Mobility workouts, a direct line to me 7 days a week and unlimited form coaching and feedback. Message me directly to train your way out of pain and take back control of your life 💪🏽 #osmtraining #ottawatraining #ottawapersonaltrainer #ottawapersonaltraining #ottawafitness #personaltraining #onlinecoaching #backpain #backpainrelief #backpainexercises #officeshrimp #unshrimpyourself

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