What are postural assessments?

So often, we are told our posture is "bad" or "wrong." I view it differently: your body has simply found clever ways to keep you moving. A postural assessment is our chance to pinpoint where your body exists in space, and to discover if there are opportunities for optimization. Together, we'll create a personalized plan to help you move more freely, and do the things you love to do!

What is science-backed coaching?

My training approach is rooted in exercise science, and physiology at its core. Combining my Bachelor's Degree in Exercise Science, experience working as a personal trainer with diverse populations for 8 years, and devotion to continuing education, I translate complex health concepts into a simple effective roadmap for you.

What is personalized programming?

A program only works if it fits your life. Drawing on my exercise science degree and years in corporate wellness, I build custom programs that respect your schedule and your injury history if applicable. Whether it's a micro-break routine to fit your desk job, or a 4-day strength training split, every exercise is chosen to help you move through the world with ease.

What does a goal oriented approach mean?

Every big win is built on a foundation of small, intentional victories. It all starts by honoring where you are today and identifying the milestones that will move the needle day by day. This is a collaborative journey where your feedback is just as important as the data. Together, we'll turn "I wish I could" into "I'm glad I did," celebrating every step of your evolution.

PAR-Q+ Questionnaire — Restorative Kinetics

Health screening

PAR-Q+ Questionnaire

Physical Activity Readiness Questionnaire for Everyone. Answer honestly; extra questions appear when your answers require them.

The Physical Activity Readiness Questionnaire for Everyone

The health benefits of regular physical activity are clear; more people should engage in physical activity every day of the week. Participating in physical activity is very safe for MOST people. This questionnaire will tell you whether it is necessary for you to seek further advice from your doctor OR a qualified exercise professional before becoming more physically active.

Please read the 7 questions below carefully and answer each one honestly: check YES or NO.

Your contact details

Full legal name

Phone (optional)

GENERAL HEALTH QUESTIONS

Answer YES or NO to each question. If you choose YES where asked, a space to list details will open directly under that question.

1) Has your doctor ever said that you have a heart condition OR high blood pressure ?

YES NO

2) Do you feel pain in your chest at rest, during your daily activities of living, OR when you do physical activity?

YES NO

3) Do you lose balance because of dizziness OR have you lost consciousness in the last 12 months? Please answer NO if your dizziness was associated with over-breathing (including during vigorous exercise).

YES NO

4) Have you ever been diagnosed with another chronic medical condition (other than heart disease or high blood pressure)? PLEASE LIST CONDITION(S) HERE:

YES NO

List condition(s) (required when you answered YES above)

5) Are you currently taking prescribed medications for a chronic medical condition?

YES NO

6) Do you currently have (or have had within the past 12 months) a bone, joint, or soft tissue (muscle, ligament, or tendon) problem that could be made worse by becoming more physically active? Please answer NO if you had a problem in the past, but it does not limit your current ability to be physically active. PLEASE LIST CONDITION(S) HERE:

YES NO

List condition(s) (required when you answered YES above)

7) Has your doctor ever said that you should only do medically supervised physical activity?

YES NO

Follow-up needed: You answered YES to at least one question above. Open each topic below that applies. When you answer YES to that topic’s main question, the next questions for that topic appear directly underneath.

FOLLOW-UP QUESTIONS ABOUT YOUR MEDICAL CONDITION(S)

Tap a heading to expand a section. Answer YES or NO to each question in order.

1. Do you have Arthritis, Osteoporosis, or Back Problems?

If the above condition(s) is/are present, answer questions 1a–1c. If NO, go to question 2.

1 — Arthritis, Osteoporosis, or Back Problems (main)

YES NO

1a. Do you have difficulty controlling your condition with medications or other physician-prescribed therapies? (Answer NO if you are not currently taking medications or other treatments)

YES NO

1b. Do you have joint problems causing pain, a recent fracture or fracture caused by osteoporosis or cancer, displaced vertebra (e.g., spondylolisthesis), and/or spondylolysis/pars defect (a crack in the bony ring on the back of the spinal column)?

YES NO

1c. Have you had steroid injections or taken steroid tablets regularly for more than 3 months?

YES NO

2. Do you currently have Cancer of any kind?

If the above condition(s) is/are present, answer questions 2a–2b. If NO, go to question 3.

2 — Cancer of any kind (main)

YES NO

2a. Does your cancer diagnosis include any of the following types: lung/bronchogenic, multiple myeloma (cancer of plasma cells), head, and/or neck?

YES NO

2b. Are you currently receiving cancer therapy (such as chemotheraphy or radiotherapy)?

YES NO

3. Heart or Cardiovascular Condition (Coronary Artery Disease, Heart Failure, Diagnosed Abnormality of Heart Rhythm)

If the above condition(s) is/are present, answer questions 3a–3d. If NO, go to question 4.

3 — Heart or Cardiovascular Condition (main)

YES NO

3a. Do you have difficulty controlling your condition with medications or other physician-prescribed therapies? (Answer NO if you are not currently taking medications or other treatments)

YES NO

3b. Do you have an irregular heart beat that requires medical management? (e.g., atrial fibrillation, premature ventricular contraction)

YES NO

3c. Do you have chronic heart failure?

YES NO

3d. Do you have diagnosed coronary artery (cardiovascular) disease and have not participated in regular physical activity in the last 2 months?

YES NO

4. Do you currently have High Blood Pressure?

If the above condition(s) is/are present, answer questions 4a–4b. If NO, go to question 5.

4 — High Blood Pressure (main)

YES NO

4a. Do you have difficulty controlling your condition with medications or other physician-prescribed therapies? (Answer NO if you are not currently taking medications or other treatments)

YES NO

4b. Do you have a resting blood pressure equal to or greater than 160/90 mmHg with or without medication? (Answer YES if you do not know your resting blood pressure)

YES NO

5. Metabolic Conditions (Type 1 Diabetes, Type 2 Diabetes, Pre-Diabetes)

If the above condition(s) is/are present, answer questions 5a–5e. If NO, go to question 6.

5 — Metabolic Conditions (main)

YES NO

5a. Do you often have difficulty controlling your blood sugar levels with foods, medications, or other physician-prescribed therapies?

YES NO

5b. Do you often suffer from signs and symptoms of low blood sugar (hypoglycemia) following exercise and/or during activities of daily living? Signs of hypoglycemia may include shakiness, nervousness, unusual irritability, abnormal sweating, dizziness or light-headedness, mental confusion, difficulty speaking, weakness, or sleepiness.

YES NO

5c. Do you have any signs or symptoms of diabetes complications such as heart or vascular disease and/or complications affecting your eyes, kidneys, OR the sensation in your toes and feet?

YES NO

5d. Do you have other metabolic conditions (such as current pregnancy-related diabetes, chronic kidney disease, or liver problems)?

YES NO

5e. Are you planning to engage in what for you is unusually high (or vigorous) intensity exercise in the near future?

YES NO

6. Mental Health Problems or Learning Difficulties (incl. Alzheimer’s, Dementia, Depression, Anxiety, Eating Disorder, Psychotic Disorder, Intellectual Disability, Down Syndrome)

If the above condition(s) is/are present, answer questions 6a–6b. If NO, go to question 7.

6 — Mental Health Problems or Learning Difficulties (main)

YES NO

6a. Do you have difficulty controlling your condition with medications or other physician-prescribed therapies? (Answer NO if you are not currently taking medications or other treatments)

YES NO

6b. Do you have Down Syndrome AND back problems affecting nerves or muscles?

YES NO

7. Respiratory Disease (COPD, Asthma, Pulmonary High Blood Pressure)

If the above condition(s) is/are present, answer questions 7a–7d. If NO, go to question 8.

7 — Respiratory Disease (main)

YES NO

7a. Do you have difficulty controlling your condition with medications or other physician-prescribed therapies? (Answer NO if you are not currently taking medications or other treatments)

YES NO

7b. Has your doctor ever said your blood oxygen level is low at rest or during exercise and/or that you require supplemental oxygen therapy?

YES NO

7c. If asthmatic, do you currently have symptoms of chest tightness, wheezing, laboured breathing, consistent cough (more than 2 days/week), or have you used your rescue medication more than twice in the last week?

YES NO

7d. Has your doctor ever said you have high blood pressure in the blood vessels of your lungs?

YES NO

8. Spinal Cord Injury (Tetraplegia and Paraplegia)

If the above condition(s) is/are present, answer questions 8a–8c. If NO, go to question 9.

8 — Spinal Cord Injury (main)

YES NO

8a. Do you have difficulty controlling your condition with medications or other physician-prescribed therapies? (Answer NO if you are not currently taking medications or other treatments)

YES NO

8b. Do you commonly exhibit low resting blood pressure significant enough to cause dizziness, light-headedness, and/or fainting?

YES NO

8c. Has your physician indicated that you exhibit sudden bouts of high blood pressure (known as Autonomic Dysreflexia)?

YES NO

9. Stroke (TIA or Cerebrovascular Event)

If the above condition(s) is/are present, answer questions 9a–9c. If NO, go to question 10.

9 — Stroke / TIA / Cerebrovascular Event (main)

YES NO

9a. Do you have difficulty controlling your condition with medications or other physician-prescribed therapies? (Answer NO if you are not currently taking medications or other treatments)

YES NO

9b. Do you have any impairment in walking or mobility?

YES NO

9c. Have you experienced a stroke or impairment in nerves or muscles in the past 6 months?

YES NO

10. Other medical condition not listed above, or two or more medical conditions

If the above condition(s) is/are present, answer questions 10a–10c. If NO, open the recommendations section below when you are ready.

10 — Other / two or more medical conditions (main)

YES NO

10a. Have you experienced a blackout, fainted, or lost consciousness as a result of a head injury within the last 12 months OR have you had a diagnosed concussion within the last 12 months?

YES NO

10b. Do you have a medical condition that is not listed (such as epilepsy, neurological conditions, kidney problems)?

YES NO

10c. Do you currently live with two or more medical conditions?

YES NO

PLEASE LIST YOUR MEDICAL CONDITION(S) AND ANY RELATED MEDICATIONS HERE: (optional)

Delay becoming more active if:

You are currently experiencing a temporary illness, such as a cold or fever. It is best to wait until you feel better.
You are pregnant. In this case, talk with your health care practitioner, physician, qualified exercise professional, and/or complete the ePARmed-X+ at www.eparmedx.com before becoming more physically active.
Your health changes. Complete the follow-up questions that appeared above (if any) and/or talk to your health care practitioner, physician, or qualified exercise professional before proceeding with any physical activity program.

Start becoming much more physically active – start slowly and build up gradually.

Follow Global Physical Activity Guidelines for your age (https://www.who.int/publications/i/item/9789240015128).

You may take part in a health and fitness appraisal.

If you are over the age of 45 yr and NOT accustomed to regular vigorous to maximal effort exercise, consult a qualified exercise professional before engaging in this intensity of exercise.

If you have any further questions, contact a qualified exercise professional.

PLEASE LIST CONDITION(S) AND MEDICATIONS HERE: (optional)

PARTICIPANT DECLARATION: If you are less than the legal age required for consent or require the assent of a care provider, your parent, guardian or care provider must also sign this form.

Recommendations and notes

Show full recommendations & legal text

If you answered NO to all of the follow-up questions about your medical condition, you are ready to become more physically active — sign the participant declaration below.

If you answered YES to one or more of the follow-up questions about your medical condition: You should seek further information before becoming more physically active or engaging in a fitness appraisal. You should complete the specially designed online screening and exercise recommendations program — the ePARmed-X+ at www.eparmedx.com and/or visit a qualified exercise professional to work through the ePARmed-X+ and for further information.

It is advised that you consult a qualified exercise professional to help you develop a safe and effective physical activity plan to meet your health needs.

You are encouraged to start slowly and build up gradually — 20 to 60 minutes of low to moderate intensity exercise, 3–5 days per week including aerobic and muscle strengthening exercises.

As you progress, you should aim to accumulate 150 minutes or more of moderate intensity physical activity per week.

If you are over the age of 45 yr and NOT accustomed to regular vigorous to maximal effort exercise, consult a qualified exercise professional before engaging in this intensity of exercise.

All persons who have completed the PAR-Q+ please read and sign the declaration below.

If you are less than the legal age required for consent or require the assent of a care provider, your parent, guardian or care provider must also sign this form.

Delay becoming more active if:

You are currently experiencing a temporary illness, such as a cold or fever. It is best to wait until you feel better.
You are pregnant. In this case, talk to your health care practitioner, physician, qualified exercise professional, and/or complete the ePARmed-X+ at www.eparmedx.com before becoming more physically active.
Your health changes. Talk to your health care practitioner, physician, or qualified exercise professional before continuing with any physical activity program.

You are encouraged to photocopy the PAR-Q+. You must use the entire questionnaire and NO changes are permitted.

The authors, the PAR-Q+ Collaboration, partner organizations, and their agents assume no liability for persons who undertake physical activity and/or make use of the PAR-Q+ or ePARmed-X+. If in doubt after completing the questionnaire, consult your doctor prior to physical activity.

The PAR-Q+ was created using the evidence-based AGREE process (1) by the PAR-Q+ Collaboration chaired by Dr. Darren E. R. Warburton with Dr. Norman Gledhill, Dr. Veronica Jamnik, and Dr. Donald C. McKenzie (2). Production of this document has been made possible through financial contributions from the Public Health Agency of Canada and the BC Ministry of Health Services. The views expressed herein do not necessarily represent the views of the Public Health Agency of Canada or the BC Ministry of Health Services.

PARTICIPANT DECLARATION

If you are less than the legal age required for consent or require the assent of a care provider, your parent, guardian or care provider must also sign this form.

I, the undersigned, have read, understood to my full satisfaction and completed this questionnaire. I acknowledge that this physical activity clearance is valid for a maximum of 12 months from the date it is completed and becomes invalid if my condition changes. I also acknowledge that the community/fitness center may retain a copy of this form for records. In these instances, it will maintain the confidentiality of the same, complying with applicable law.

NAME

SIGNATURE (type your full legal name)

SIGNATURE OF PARENT/GUARDIAN/CARE PROVIDER (if required)

WITNESS (optional)

DATE

Copyright © 2025 PAR-Q+ Collaboration. For more information: www.eparmedx.com · Email: eparmedx@gmail.com

Key references:
1. Jamnik VK, Warburton DER, Makarski J, McKenzie DC, Shephard RJ, Stone J, and Gledhill N. Enhancing the effectiveness of clearance for physical activity participation; background and overall process. APNM 36(S1):S3-S13, 2011.
2. Warburton DER, Gledhill N, Jamnik VK, Bredin SSD, McKenzie DC, Stone J, Charlesworth S, and Shephard RJ. Evidence-based risk assessment and recommendations for physical activity clearance; Consensus Document. APNM 36(S1):S266-s298, 2011.
3. Chisholm DM, Collis ML, Kulak LL, Davenport W, and Gruber N. Physical activity readiness. British Columbia Medical Journal. 1975;17:375-378.
4. Thomas S, Reading J, and Shephard RJ. Revision of the Physical Activity Readiness Questionnaire (PAR-Q). Canadian Journal of Sport Science 1992;17:4 338-345.

Citation for PAR-Q+: Warburton DER, Jamnik VK, Bredin SSD, and Gledhill N on behalf of the PAR-Q+ Collaboration. The Physical Activity Readiness Questionnaire for Everyone (PAR-Q+) and Electronic Physical Activity Readiness Medical Examination (ePARmed-X+). Health & Fitness Journal of Canada 4(2):3-23, 2011.