Gareth Pugh Fitness Rehab & Nutrition
Providing Bespoke Services Online and In Person out of The Glebe, Ottawa.
Certified Personal Training Specialist and Nutrition Coach CanfitPro/PN
With over seven years of 5-Star service working one-on-one and online with Toronto's C-Suite of all ages, genders, and fitness levels, I've found that people are using short-term solutions (quick fix therapy, diets, and fitness challenges) to solve long-term problems. Fitness, nutrition, movement, and wellness must be approached holistically and sustainably. Using a blend of my own experience and science-based protocols, let's work together to create lasting changes that stick!
My Approach -
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Identify injuries, mobility improvements, and goal setting.
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Compound your fat-burning and muscle-gain potential at rest over time.
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Calibrate a nutritional style to fit your preferences and requirements.
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Improve overall health through the gradual introduction of wellness practices.
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Pricing
One on One in Person at 567 College St
First 10 Sessions - $1000 $120/Session
Online
Functional Movement Screen, Personalized Training & Nutrition Program
$150
Subsequent Check-Ins and Sessions
$100
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1
Free Consultation
Come in for a free consultation to discuss fitness and injury history, goal setting, nutrition, and current wellness practices.
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Participate in a functional movement screen (FMS) and brief workout to address current movement and strength capabilities.
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Receive bespoke training, injury prevention, and wellness program.
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Train
Begin incorporating resistance training exercises to build lean muscle mass.
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Regular wellness and nutrition check-ins during sessions.
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Concurrent visits help us keep you consistent, rehab injuries, and progress strength, muscle mass, and fat burning potential.
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Results
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When structured training, proper nutrition, and sustainable wellness habits work together, the result is a stronger, healthier, and more resilient version of you.
Regular exercise builds strength and mobility, nutrition fuels performance and recovery, and daily wellness practices support energy, focus, and long-term health. Together, they create meaningful, lasting change in how you look, feel, and move.
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Common Rehab Strategies
Knee Pain (Patellofemoral Pain/Runner’s Knee)
Common causes: Weak glutes, tight quads, poor tracking of the patella.
Rehab Protocol
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Mobility
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Quad stretch: 2 × 30 sec
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Hip flexor stretch: 2 × 30 sec
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Activation
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Glute bridges: 3 × 12
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Clamshells: 3 × 12 each side
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Strength
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Step-ups: 3 × 10
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Split squats: 3 × 8
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Return to movement
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Controlled squats
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Jogging progression
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Low Back Pain (Lumbar Strain/ Mechanical Back Pain)
Common causes: Prolonged sitting, weak core, poor lifting mechanics.
Rehab Protocol
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Pain reduction / mobility
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Cat–Camel: 2 × 10
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Child’s Pose: 2 × 30 sec
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Core stabilization
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Dead Bugs: 3 × 8
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Bird Dogs: 3 × 8 each side
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Strength restoration
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Glute Bridges: 3 × 12
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Hip Hinge / Romanian Deadlift (light): 3 × 10
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Return to function
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Farmer carries
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Controlled squats and hinges
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Shoulder Impingement/Rotator Cuff Irritation
Common causes: Poor posture, weak scapular stabilizers, repetitive overhead movement.
Rehab Protocol
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Mobility
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Thoracic extensions on foam roller: 2 × 10
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Pec doorway stretch: 2 × 30 sec
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Activation
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Scapular wall slides: 3 × 10
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Band pull-aparts: 3 × 12
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Strength
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External rotations with band: 3 × 12
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Face pulls: 3 × 12
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Return to overhead function
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Landmine press
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Controlled overhead press progression
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Hip Pain (Glute Med Weakness / Hip Dysfunction)
Common causes: Sedentary lifestyle, poor pelvic stability.
Rehab Protocol
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Mobility
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90/90 hip rotations: 2 × 10
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Pigeon stretch: 2 × 30 sec
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Activation
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Banded lateral walks: 3 × 10 steps
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Single-leg glute bridges: 3 × 10
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Strength
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Step-downs: 3 × 8
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Single-leg Romanian deadlifts: 3 × 8
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Return to sport
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Lunges
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Dynamic balance work
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Ankle Sprain / Weak Ankles
Common causes: Rolling ankle, poor stability, weak peroneal muscles.
Rehab Protocol
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Mobility
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Ankle dorsiflexion stretch: 2 × 30 sec
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Ankle circles: 2 × 10
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Activation
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Resistance band ankle eversion: 3 × 12
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Toe raises: 3 × 12
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Strength
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Single-leg calf raises: 3 × 10
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Tibialis raises: 3 × 12
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Return to stability
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Single-leg balance
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Hop and landing drills
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Erik Sande, Toronto
Gareth is a terrific trainer who has helped me improve my fitness tremendously. I am in my mid sixties and am in the best shape of my life thanks to work with Gareth. He has prepared me for treks in Nepal, ski touring in the Alps and climbing in the Rockies. He is very knowledgeable, fun and a good motivator. If you want to get fit give Gareth a call.
Ian, Toronto
After 7 months of working out with Gareth my bad knee is the strongest/most flexible/most pain-free it's been in years, I have muscle gains, much less skinnyguygut, and definite energy gains. Gareth is knowledgable and great to work with, and the program he created for me continues to make an amazing impact.
Xander Griff, Toronto
I've been training with Gareth for a while now, and the difference he's made in my strength and well-being is palpable. His approach, thoughtful and tailored, has helped me work toward resilience, injury prevention, and maintaining a balanced lifestyle. If you're looking for a trainer who genuinely cares about your growth and health, Gareth is the one.
Alex Beesons, Toronto
Gareth is a great trainer. I've been working out with him for about 8 months now and it's completely changed my physique. He's extremely knowledgeable and tailors training to exactly your goals but he also loves to have fun so it's easy to enjoy the early morning sessions!
Simon Mhanna, Toronto
I've been training with Gareth for over two years, and I can't recommend him highly enough! From day one, he has demonstrated exceptional knowledge, professionalism, and a genuine commitment to helping me achieve my fitness goals. His personalized training plans are tailored to my needs and consistently challenge me in the best way possible. He knows how to keep the workouts engaging and effective. I've seen remarkable improvements in my fitness, energy levels, and overall well-being thanks to his approach. He also offers invaluable insights about nutrition and overall health.
Alen Valentin, Toronto
Working with Gareth has truly been a game-changer for me. After struggling with painful back and shoulder issues from years of Crossfit, I was hesitant to workout again, but Gareth's approach completely turned things around. In about 6 months, not only have I seen significant improvements in my physique, but all pain and discomfort is completely gone. He pays meticulous attention to every single movement and focuses on ensuring a perfect technique to achieve great results and avoid injuries. I've achieved results I thought I'd never see. BTW, what you get is not only a great workout, you also get a ton of knowledge about training and technique which has changed my perception and understanding of how to build muscle. Lastly, he's a great guy ;) If you're looking for real results, a supportive environment, and a trainer who truly cares about your progress, Gareth is your guy.
Lauren Yates, Toronto
I have been going to Gareth for the past 5 months, and have noticed a huge improvement in my strength & well-being. Gareth clearly cares about his clients and their health. While he pushes you to do your best, he is very aware of safety & injury risks and is always modifying or updating exercises based on current research & your body's limitations. Gareth is an excellent trainer and I would highly recommend booking with him. Whether you want to tone, build muscle, or just feel healthier overall, he will help you achieve your goals in a safe & effective manner!
Andrew Johnston, Toronto
Gareth has been an excellent trainer supporting me towards my fitness goals. As someone who was new to resistance training, Gareth's personality made it comfortable for me to learn the exercises and get up to speed. Our sessions in the gym are filled with variety, explanations on the purpose of each exercise, as well as things to watch out for to avoid injury. It's clear that he does his research on training to be up on the latest trends and shares which of them make sense to include in my individualized program. In addition to the workouts in the gym, Gareth has been helping me with food/diet recommendations and sharing home workout suggestions. I highly recommend working with Gareth!
Ange Reynolds, Toronto
Gareth is awesome! I needed help coming back from an injury and Gareth has been really great at listening to my concerns and understanding my goals. He pushes me just enough to build my strength and confidence without ever going too far / risking another injury. I always feel encouraged and supported, and I definitely leave each session feeling better! Highly recommend if you're looking for someone knowledgeable to help you with your recovery!
Tom R, Toronto
I have nothing but great things to say about Gareth. He is both extremely knowledgeable and very personable. He knows exactly how to motivate without being intimidating and he has done a great job of coming up with variations to my workout plans as my goals have changed. Thanks for everything, Gareth!
Daniel Shiels, Toronto
Gareth is awesome! At time of writing I’ve been on his training program for about three months and I couldn’t be happier with the results. He customizes workouts to your skill level so you’ll be pushed to your limits in a productive way.
Murali Komaravolu, Toronto
Gareth has been so wonderful in helping reach my fitness goals faster and better than I could have ever imagined. He always makes sure that push myself to my fullest while also making sure I don't injure myself in anyway. If there’s anything that you want, whether it’s a weight loss or muscle building routine, I can guarantee you that you will achieve it with Gareth. I’ve been working with him for 8 months now and I look forward to seeing what the next 8 months will bring me!
Jake Eidinger, Toronto
Gareth is knowledgeable, responsive, good-humoured, and always knows how to keep his clients motivated. Easily the best trainer I've worked with.
A.S, Toronto
Gareth is by far the best coach I've worked with. Keen understanding of physiology, was able to fix issues from old injuries and get me in the best shape of my life!
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Hannah J, Toronto
I’ve been working with Gareth for a few months now and I’m amazed by the progress I’ve been able to make.
He has the perfect balance of pushing you to work hard while listening and adapting to what you need. Highly recommend!
Jenn F, Toronto
Gareth is an amazing coach. No matter what your goals are, he will create a custom plan to help you get there.
Super professional, very motivating. He always manages to push you the right amount.
You won’t regret committing yourself to the program.
How we work together.
Customized fitness plans, nutrition coaching, and metabolic health optimization.
First, we'll go through an online or in-person consultation discussing your nutrition, lifestyle, fitness, and injury history as well as a brief movement screen. With the information we collect, we'll then put together a periodized fitness program that gradually scales in frequency and intensity tailored to your specific movement patterns, abilities, and injury history. At the same time, we'll begin to introduce sustainable changes to your diet with new practices each week. Additionally, we specialize in metabolic health optimization, helping you optimize your metabolism for improved energy, weight management, and overall health.
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We'll then go over the plan, providing support and guidance to help keep you accountable with hour-long check-in or in-person training sessions as needed.
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Contact Us
If you have any questions about our services or would like to schedule a consultation, please don't hesitate to reach out. We would love to hear from you!
104 Holmwood Avenue, Ottawa, ON CA
Tel: 4164763620