Fit4Function - Functional Movement Workshops

Fit4Function is functional movement training designed to bring a balance between flexibility and strength through your body’s natural ranges of motion. The classes includes elements of restorative exercise, functional range conditioning, and exploring natural movement patterns to build stability and ease of motion through all movements in your life.

Each series of classes will consist of four 1-hr weekly group sessions will focus on biomechanics, corrective exercises, and related movement activities for a specific area of the body. Although each class can be attended as a drop-in, the series will be designed to explore anatomical alignment and progress movement skills over the 4 weeks so provides the most benefit taken as a complete series.

The best part of movement training is that it’s for EVERYONE! If you identify with anything on the list below, this class is made for you!

  • You are a beginner or returning to movement practice and exercise
  • You are an athlete requiring balance and stability to your current training regime
  • You are post-injury and cleared to return to activity or have mobility restrictions
  • You want to develop/maintain range of motion and strength as you age

Many of us tend to gravitate to the fast-paced, hard-hitting training that makes us feel alive, while forgetting to slow down and take time to cultivate intentional control over our bodies natural ranges. From reinforcing good biomechanics to improving the brain-body connection, this class is a great addition for anyone.

SERIES 4 - Shoulder Shakedown


NEW SERIES CLASSES – Held on Thursdays - June 14th, 28th, July 5th, 12th (4 weeks)

One day a few years ago I realized out of the blue that I could no longer scratch that spot on my own back anymore?

Are you with me on that one – it might have been my old rotator cuff injuries or a few too many years at a school or office desk. Maybe that’s not it and you are working toward better stability for that arm balance in your yoga practice. The 4 classes of this series will cover aspects of mobility from wrists to shoulder girdle as well as including some techniques for unwinding tension in the upper spine and neck – like we don’t all needs that with today’s handheld devices! If your life contains a ton of sitting at a desk, driving, stress that creeps your shoulders toward your ears without you even realizing, come join me to learn some exercises that you can do anywhere and will feel like a mini shoulder massage

A Sneak Peek At The Curriculum For Each Week:

Week 1: the upper body –

We will review tension release movements for the entire upper body and a variety of strengthening exercises that can help to engage parts that may have checked out or become less mobile.

Week 2: De-Tech the Neck –  

Focus awareness of every day movement habits and patterns that can easily be modified to reduce the effects on your upper body, neck and shoulder discomfort caused by head/neck/arm position and posture.

Week 2: The Healthy Spin –  

This week will be all about spinal health and mobility – you might even feel taller walking away after the hour. We will cover a few details on healthy spinal curves and work on creating the intended movements through all portions of the spine (sacrum, lumbar, thoracic, and cervical) with gentle twists and mobility exercises.

Note* If you have specific spinal consideration such as vertebral fusions, etc. please send me a message before the class to ensure the movements will be safe and positive for your body.

Week 4: Back to Basics Hanging

This will be the final week of the entire first Fit4Function series so you know it will be a good one! We’re going to explore hanging – when was the last time you were swinging on the monkey bars or gymnastics rings? If it’s been a while since you have held your body weight with your arms, come out for this class! We’re going to back it way up, starting with simple movements and progressions with feet on the floor. This is not a chin-up class but it sure will get you closer to a healthy one (or many) that doesn’t hurt your shoulder and back.

SERIES COST - $49 / Drop-In - $20

Instructor – Anna MacIntosh

 Anna MacIntosh is a local movement trainer in Burlington Ontario with a passion for combining science and movement for life. Anna is a registered yoga teacher with the Yoga Alliance and holds additional certifications in Restorative Yoga, ELDOA Levels 1 and 2 (The ELDOA Method™), Laynee Restorative Breathing™ Level 1, and is a current student of the Katy Bowman Nutritious Movement ™ Restorative Exercise Specialist Program. She couples a unique background in engineering with learning from various modalities to inform body alignment with the aim to improve functional movement for life.

  • Instagram: @alignment.anarchist
  • Facebook: AMalignment
  • Website: