A 6-week strength and mobility program for active desk-bound workers that teaches you the best way to use your body's full movements to help you feel like your old self, move with more ease in your daily activities, relieve stiffness, walk & run with less effort and make your body feel stronger and more free than you ever have!
Do Any Of These Sound Familiar?
You’re feeling confused over choosing the best method to physically perform at your best
You aimlessly follow workout classes that leave you feeling overworked, sore and tighter than when you started
You’re starting to feel old beyond your years, walking with less energy in your step
You’re not feeling at your peak, have a bit of wear and tear and know this isn’t normal...yet you struggle to find an answer to stop this decline you're experiencing.
You are struggling with foot, Achilles, knee, hamstring, quad, groin, hip or low back
aches, tightness or pains
But You Wish You Felt Like:
Your best physical days were ahead of you
You could move with ease during your daily activities
You could have fun, play sports and move around like you used to without worry about injury or feeling that it's not worth participating since you'll be sore for days after
You were strong and confident in your body, ready to take on on new physical challenges
You could find a better guidance in your physical self-care and get breakthroughs for yourself that give you lifelong returns
This Program Is For You If....
You enjoy training, playing sports, following workout classes, or hobbies, but are tired of the constant aches, pains, tightness that are HOLDING YOU BACK.
You want to reset your body by addressing the root cause of what leads to an achey body
You want build strength the right way so you have more fluid, effortless movement in your daily activities
You are tired of wasting time and money on endless stretching, foam rolling and isolated approaches that NEVER seem to have LONG lasting results
You are interested in getting fast results that will change how you view movement forever
You want to learn the exact exercises Greg uses with his athletes and general population clients to relieve chronic aches, stiffness and pain while helping to improve performance
Jennifer Gruia, Recreational Runner
"It really worked and best of all it gave me life long knowledge and exercises to not only keep my knee from being injured again, but also entire body concepts.My understanding about movement and mobility has expanded."
How It Works
Pay once and receive lifetime value and continued community support
Suitable For All Levels
Appropriately progressed with beginner & advanced variations for all ability levels.
No Gym, Minimal Equipment Needed
All you need is some open space and basic household items
Bang for Your Buck
We're all busy these days. This program is designed to use the least amount of your time possible while getting maximal results.
Total Body Approach
Nothing works in isolation.
Complete strengthening and mobility program aimed to teach you to load your full body in three dimensions and learn essential movement skills for everyday life
My Name is Greg Stern,
Here is My Story
In 2013, I sustained an ankle injury that would forever change my life.
What appeared to be a routine ankle sprain, developed into a chronic problem in my foot that caused me constant pain for 4 years.
I felt broken, unbalanced and in constant pain.
I was afraid to train or play the sports I loved.
One bout of activity would set me back for days.
I tried physio, osteo, orthotics, orthpedic shoes.
NOTHING WAS WORKING
I was frustrated, at my wits end, depressed, desperate, and searching for answers.
I had no direction, no hope, no strategy.
Eventually I went under the knife.
I woke up thinking that finally my problems would be over!
But this was ONLY the beginning…
A whole host of new compensatory problems developed, and I felt even lower..
I knew I needed to dive deeper to understand my body if I was ever going to escape the constant aches I was experiencing.
I became OBSESSED with understanding how the body moves and have spent thousands of hours and dollars experimenting and learning from the best therapists and movement coaches from around the world.
I chipped away slowly at my problems everyday, constantly experimenting and progressively making more and more progress.
Thankfully, I am now pain-free feeling movement freedom in a way that I never have had in my whole life, I can play the sports I love unimpeded by fear and go for long hikes barefoot (yes you read that correctly!) after not being able to stand for more than few seconds without pain.
With From the Ground Up, my aim is to help guide people through their own path of self-discovery on their health journeys and guide people to not only be pain-free, but to thrive in their everyday lives.
I have done the hard work vetting which strategies are most effective for creating long term change.
My skillset is centered around improving movement and performance for those looking to enjoy family time, for the average gym goer, fitness class junkie and higher level athlete. I specialize in progressive methodologies that are designed to identify and improve whole body limitations.
From The Ground Up Approach
This program recognizes the interconnection between the whole body and that nothing works in isolation.
We focus on regaining optimal mechanics and movement at the foundation (feet, hips, ribcage and spine) through full body strength & mobility exercises.
Included in this program are:
Breathing drills to facilitate a dynamic ribcage & pelvis
3D mobility & strength drills that mimic how we use our body during the gait (walking) cycle
Exercises that build strength and coordination between muscles in the lower body so that your whole body works together as a unit
Leaping drills to train the body how to create elasticity and spring-like qualities for easier walking & running
Easy to Follow Videos
I understand it can be challenging to learn an exercise through a video without having a coach to guide you through the process.
That's why I have highly detailed videos that each address:
The purpose of the exercise
How to execute the exercise with proper form
What you should feel
Common mistakes and how to correct them
DAILY PRACTICE BONUSES
Simple movements to do at your desk to break up your day and keep you moving well
Education on how to sit more comfortably
Recommendation on footwear & tools to use to help you regain a strong foundation
Latest science on behaviour change to best incorporate this program into your routine
Access to Private Community for support, feedback, connect with other members monthly Zoom Q&A's
WILL THE PROGRAM BE TOO ADVANCED FOR ME?Each phase of the program is appropriately progressed with beginner and advanced variations offered for all ability levels, so you can choose which one suits you for that moment in time. There will be instructions in the videos to modify the exercises as needed. As you become more comfortable with the exercises, you can choose to progress to the more advanced option. The goal is to work at the edge of your comfort zone where the exercise feel challenging, but doable. Of course, we are here to provide feedback in the community if you have any questions.
CAN I ADD IN OTHER WORKOUTS WITH THIS PROGRAM?Absolutely. The program is built to function as a standalone but you can definitely add whatever you want. The key is to be consistent so you progress in certain areas instead of doing a little bit of everything and gaining nothing. The breathing, mobility, and strength exercises will complement and maximize the gains you get out of your other training programs as you will have access to more of your body's movement potential.
I'M CURRENTLY MANAGING AN INJURY, CAN I STILL DO THE PROGRAM?It is important to use common sense. If you are dealing with an acute injury, the body must go through its natural healing process before you embark on a mobility and strength program. If you are dealing with chronic issues, you should be able to participate in the program choosing the variations that feel safe and pain-free while listening to your body. Modify accordingly using less range of motion through the exercise and start slow. For specific injuries especially with high levels of pain, please reach out to Greg to make sure this program will work for you. If you experience any of the following while doing this program you should stop immediately: Faintness Dizziness Pain Shortness of breath This program offers information in relation to breathing, mobility and strength training and is designed for educational purposes only. It is not suitable as a substitute for professional medical advice.
HOW LONG DOES THE PROGRAM LAST? DOES THE PROGRAM EXPIRE?There is no expiration! You will receive lifetime access to the program when you sign up. There are 2 phases that are meant to each last 3-4 weeks in duration. Of course, after the program you can continue to follow the program in part or whole as you like or need to as you will thoroughly enjoy the benefits in your daily life and hobbies.
HOW IS THE PROGRAM STRUCTURED AND HOW DO I FOLLOW IT?The program is structured in 2 phases which are intended to each last 3-4 weeks. Each phase is broken down into a 3-day program that you can choose to do once per week or repeat each day twice (for a total of 6 days/week). Alternatively, if there is a certain day that you find helpful, you can repeat it more than once. The general structure looks like this: Day 1: Positional breathing, mobility, strength, and coordination drills Day 2: Positional breathing, spinal mobility drills Day 3: Positional breathing, mobility, strength, and coordination drills After the 6 weeks, you can certainly continue the whole program or particular exercises for as long as you like or feel you need to. We will be featuring different exercises on a regular basis during Zoom calls to ensure members having a strong grasp on the why behind the exercise as well as the execution.
DO I NEED A GYM OR GYM EQUIPMENT?No gym equipment is needed for the program. You can add weights to some of the exercises if you want to increase the difficulty, but it’s not a requirement.
WILL THE PROGRAM BE TOO EASY FOR ME?The program is designed to target the most common issues the overwhelming majority of people face in terms of movement and biomechanical-related issues at their foundation. So even those who are athletic and strong are likely to be strong in certain compensatory patterns. The aim of this program is to expose the body to certain positions that the body is not used to being in. We think you'll find this program humbling even if you are a seasoned gym goer.
WHAT CAN I EXPECT IF I AM CONSISTENT WITH THE PROGRAM?You will learn a ton about your body and how to maintain your health for the rest of your life. You will definitely feel different after working through the program. Whether your goal is prevention, performance, or just feeling good in your body, we will teach you how to move your body better. Quality movement leads to the body working as a unit resulting in less stress on individual joints AND better capacity to get more out of your body during daily life, training and sports. You can also expect significant gains in mobility and strength throughout every joint in your body. You will learn how to improve your breathing and minimize daily stress as well.
IS THE PROGRAM REFUNDABLE?We do not offer refunds. We genuinely believe that you will be satisfied with the program and see incredible changes if you stick to it. Should there be any concerns or issues, please contact us and we will do our best to help you sort through any problems you are dealing with.
DO YOU TREAT CSST CLIENTS?We do not feel that we can provide appropriate treatment to CSST claimants. If CSST clients were free to book regular assessment and treatment sessions with our facility, we would be happy to help them. Unfortunately, CSST is not willing to cover reasonable physiotherapy costs that are necessary to provide high quality physiotherapy services. We are not willing to provide inferior physiotherapy service to our clients, as we believe in offering the highest level of physiotherapy services that we can.
IS PHYSIOTHERAPY COVERED BY MEDICARE?No, we do not offer medicare covered physiotherapy services .
WHAT IF I'M UNSURE/HESITANT TO COMMIT TO PHYSIO?We offer a free 30 minute discovery session to those who have failed traditional approaches or who are unsure about committing to physiotherapy. A discovery session is an opportunity to see how we can help you out and learn about our unique approach. From there, you can decide whether or not you'd like to commit to treatment. Learn more by visiting: https://www.groundupphysio.com/discovery-sesion
DO I NEED A DOCTOR’S REFERRAL FOR PHYSIOTHERAPY?No, a doctor’s referral is not required to see a physiotherapist, as we are direct access, health providers. However, some extended health insurance plans require a referral from a physician to access benefits.
HOW ARE OUR PHYSIOTHERAPY SERVICES DIFFERENT FROM OTHER CLINICS?Longer appointments (75 minute initial assessment and 45-60 minute follow up treatments) Always one-on-one treatment with your therapist Movement, mobility, and exercise focused (No useless machines!) Our mission is to provide education and the tools you need to work on your own body We are committed to addressing the root cause, not just providing temporary relief!
HOW SHOULD I PREPARE FOR THE FIRST APPOINTMENT?Arrive on time. If you are late, you are taking away from your own assessment/treatment time. Wear loose fitting, comfortable clothing If you have a low back, hip, or knee injury, bring shorts If you have a shoulder injury, wear a loose fitting t-shirt or tank top If you have a doctor’s referral (particularly after surgery), bring it Bring a list of questions you would like to discuss
HOW MANY PHYSIOTHERAPY SESSIONS WILL I NEED?The total number of sessions will vary by the individual and will depend on the nature of the condition, how long you've been in pain, how diligent you are with your home exercise program and the types of the goal you have. Everyone is different and will respond . We highly value educating our patients on their condition and providing them with the tools they need to continue their progress at home. Our goal is not only to get you out of pain, but to help you build resilience and bridge the gap back into your everyday routine.
DOES EVERYONE YOU TREAT GET BETTER?There are never any guarantees in the health care world. However, we can promise you that we will continue to innovate and adapt your plan of care to help you continue to improve. Of course, this is a team effort and we need our clients to recognize that they need to be committed to putting in the necessary work to get better. Physiotherapy is not here to "fix" you, but rather guide you through a process where you we teach how to take responsibility of your health. We pride ourselves in helping clients who have failed traditional approaches and been around the houses looking for a solution.
WHAT CAN I EXPECT FROM THE INITIAL CONSULTATION?We take the time to get to know you and to understand your pain experience We will listen to you tell your story about your problem We will review the intake form that you filled out online prior to the session We will ask you to do some basic movements to assess how you are loading your body to establish the starting point for your recovery We will sit you back down and explain the problem in simple terms what is going Together, we will design a step-by-step treatment plan based on your goals We will start some hands-on treatment and/or begin learning exercises to help ease your symptoms You will receive a follow-up email after the session which includes detailed instructions and YouTube videos demonstrating the movements practiced during the session
HOW LONG DOES A SESSION LAST?The initial evaluation lasts 75 minutes in order to give us adequate time to go through a detailed assessment, as well as have time to begin some treatment. Follow-up sessions are typically 60 minutes, but we also accommodate 45-minute sessions. All of our appointments are one-on-one with your physiotherapist.
CAN YOU DIRECT BILL TO INSURANCE COMPANIES/PROVIDERS?We do not direct bill private insurance companies. After every visit we will provide a detailed invoice that can be submitted to insurance companies for reimbursement.
DO I NEED TO WAIT UNTIL I HAVE THE RESULTS OF MY DIAGNOSTIC TEST (X-RAY, MRI, ETC) PRIOR TO SEEING A PHYSICAL THERAPIST?In most cases, it is not necessary to have the results of your diagnostic test prior to seeing a physical therapist. One exception is if you are concerned that you have a bone fracture or a muscle/tendon rupture. In most other cases, the results of the diagnostic tests will not change the initial physical therapy treatment plan. Specifically, if you are awaiting MRI results for a knee injury (ligament and/or meniscus), shoulder injury (labrum, rotator cuff tear), or back injury, the results of the test are not necessary to determine the appropriate physical therapy treatment. The test results are important for making surgical decisions, but the physical therapy treatment is based on improving your movement which will in turn help to improve your pain, loss of function, etc.
I AM IN PAIN, IT’S GETTING WORSE AND IT IS AFFECTING EVERY ASPECT OF MY LIFE. WHAT IS THE FIRST STEP?Booking an initial consultation by phone, email or online. We are happy to answer any questions specific to you that you might have prior to booking, but we're hoping this FAQ can be of help as well.
HOW MUCH WILL IT COST?Again, this is variable, and it is always important to discuss financial considerations of your treatment with your provider. Cost is based on the total number of treatments required (which is not the same as how long it will take). Our goal is always to provide the solutions in the most time efficient and cost effective manner. If the treatment isn’t working, the plan needs to be changed. In some cases, there are other factors and/or other providers that can help (eg. physicians, massage therapists, psychologists, coaches, etc). Feel free to discuss alternative/additional service providers.
IF I HAVE ALREADY SEEN MY PHYSICIAN FOR AN ASSESSMENT, WHY DO I NEED A PHYSICAL THERAPY ASSESSMENT?Physicians will usually focus on the structural area that is painful. For example, if you are a runner and have knee pain or foot pain related to repetitive activity, you will likely be given a diagnosis of patella-femoral pain syndrome in the knee, or plantar fasciitis in the foot. If you have shoulder pain, you will likely be diagnosed with a rotator cuff problem (irritation, inflammation, tendinopathy, fraying, tearing, etc). One of the key components to treating and improving these conditions is assessing and evaluating each individual to determine WHY that structure is injured. Applying ultrasound and giving you a couple of stretches to do is often not going to help fix your problem. There are many factors that need to be assessed and addressed to determine why that particular structure is breaking down at a rate which is greater than your body’s ability to repair/heal it. Most physicians have no background in exercise prescription/physical therapy/movement assessment, etc. We are not like pharmacists, who dispense the drugs the physicians prescribe. Each individual has a unique story and the treatment needs to be tailored according to their assessment and movement goals.