March 2021 Newsletter

Client Success: Finding Joy Through Movement with Scoliosis

By: Sita, Central City Personal Trainer

When I initially met with my clients I always start with asking “why”. Sahejpreet, a soft spoken petite young woman, joined Club16 along with 24 sessions. Her “why” was because she feels regular pain on a daily basis in her torso during her shifts standing at work so she wanted to strengthen her body safely with the help of a trainer to ensure she did not cause any additional stress to her body so that she would be able to tolerate her work shifts pain free.

During a static postural assessment I noticed that she was quite rotated, one shoulder was also higher than the other as well as her hips. I requested she turn around and asked permission to trace her spine. My suspicions were confirmed so I requested her to get confirmation from a medical professional regarding scoliosis. Her doctor confirmed an S curvature in her spine was the cause of her daily discomfort, she then returned to me with her doctors note approving her for gentle exercises.

With this diagnosis I was able to create a plan for her to help improve her posture and create strength and mobility in her body. I started working with Sahej on simple ground mobility such as half kneeling t-spine openers, bird dogs, deadbugs, glute bridges and banded mobility stretches to lay down a solid foundation for movement. She was incredibly invested in improving and did her “homework” every single day. We quickly moved on to gently working her body bi laterally using bands and ground work, (think side plank working 1 side only with an overhead reach to elongate the opposing side) I gifted her a set of bands and she continued repeating the work we were doing on her days off from the gym. Her investment in her exercise program allowed her to progress very well, I told Sahej often how proud I was of her for all her efforts and it was paying off!

Within a few short months we were able to reassess her goals as she became more and more in control with how to use her body and hold her posture, we began strength training!

We worked together for just over 1 year, she no longer feels daily pain, her posture is beautiful, her scoliosis is hardly noticeable unless from a trained eye, and she has visible muscles that she is very proud of.

I am so proud of her and all we have accomplished in the past year, I have no doubt that through her commitment she will continue to strive.

Club16 Trevor Linden Fitness and She’s FIT Turns 10!

This month Club16 and She’s FIT is celebrating its 10 Year Anniversary- 10 years since our first location, Coquitlam opened! Over the years, we have grown to 16 locations, including 3 standalone She’s FIT clubs.

Club16 is focused on providing a non-intimidating atmosphere where everyone can feel safe and comfortable making their desired lifestyle changes. 

As we move forward, we continues to make it our mission to to inspire healthier communities in British Columbia with affordable, fun fitness. 

Chuck Lawson (CEO), Richard Steward (Mayor of Coquitlam), Trevor Linden 

Winter Salad Recipe with Roasted Butternut Squash


  • 1 butternut squash – medium size
  • 1 lb brussel sprouts
  • 1 orange -zested
  • 3 tbsp olive oil
  • 4 tbsp extra virgin olive oil
  • 2 tsp lemon juice + more to taste
  • 2 tsp sea salt + more to taste
  • 2 red beets -medium
  • 3 sprigs fresh basil
  • 2 tbsp edible flowers (optional for garnish)
  • 5 oz honey goat cheese -optional

Black Rice

  • 5 c black rice
  • 5 c water
  • 1 leaf bay
  • 2 strips orange peel
  • 1 pinch sea salt


  1. Preheat your oven to 400”F with a large cast iron skillet on the bottom rack.
  2. Rinse and scrub the beets well and wrap them loosely in aluminum foil, making sure to leave a little opening for the steam to escape. Place them on a rimmed tray in the preheated oven for 45 mins to 1 hour until softened.
  3. When cool enough to handle peel the skin off of the beets and cut them into small squares. Set aside until ready to use.
  4. Peel the butternut squash and discard the seeds. Cut it in into 1 inch cubes and transfer to a large baking sheet. Drizzle with a lug of olive oil and a pinch of sea salt. Spread them on the baking sheets preferably without touching each other.
  5. Roast them in the preheated oven for about 35 to 45 minutes until soft and starts to caramelize around the edges.
  6. Meanwhile rinse and dry the brussel sprouts and trim the ends. Half them lengthwise and transfer to a bowl. Drizzle with a lug of olive oil and a good pinch of sea salt. Toss to coat and carefully transfer them to the preheated cast iron skillet you have in the oven. Do your best to have them cut side down for a nice golden brown sear. After about 15 minutes in the oven give them a gentle toss so they brown all over. Cook another 10 minutes or so until done to your liking.