Move Better.

Feel Stronger.

Live Without Pain

Everyone is an athlete — because life demands it.

Train to stay strong, capable, and confident for every stage of life.

You’re Not Broken

You’ve Just Been

Sitting Still for Too Long

Aches, stiffness, or fatigue aren’t “getting older.”
They’re signs your strength, mobility, and balance are slipping, and they can be rebuilt faster than you think.

  • You’ve lost flexibility and can’t move like you used to

  • You feel tight, achy, or sore after simple activity

  • You’ve tried workouts, but they left you hurting or overwhelmed

  • You sit more than you move — and it’s starting to show

  • You want to feel strong again, but don’t know where to start

We can change that in just 8-weeks with our simple easy to integrate training program.

It’s Not About Working Harder.

It’s About Moving Smarter.

At Sport and Life Performance, we believe being an athlete isn’t just about competition - it’s about how you show up for life, and YOU are an athlete in the game of life. It isn’t about lifting weights or getting your steps in. It is about your quality of life.

The more your body can do, the more you will enjoy life.

Whether you’re chasing your kids, providing for your family, building core memories through activity, your body deserves the strength and mobility to keep up.

Our science-driven coaching blends strength training, movement, and recovery to help you move better, feel stronger, and perform for life.

Imagine Where You Could Be in

Just 8 Weeks

Here’s what happens when you follow the right plan for your body:

  • Wake up pain-free and energized

  • Move confidently - no stiffness or hesitation

  • Regain muscle, mobility, and balance

  • Feel lighter, stronger, and more capable

  • Get back to doing the things you love - sports, play, life

You don’t need to be an athlete to move like one. You just need a plan built for you.

Meet TJ

Performance Coach

for Real People

PERSONAL COACHING

After years training high-level athletes, TJ’s mission is simple:
Help everyday adults rebuild the strength, athleticism, and confidence they thought they’d lost.

TJ has worked with hundreds of clients - from professional athletes to busy parents, to restore movement, relieve pain, and build sustainable strength.
His approach blends functional movement, progressive strength, and mobility so you can move better and feel better... For life.

Personalized WORKOUT PROGRAMS

Every body is different. So every program we put together is tailer made for you. The best workout is the one that you do. We make sure every client is given structured simple workouts that ease you in and progressively build strength in 20-30 minute workouts a few times a week.

Accountability That Keeps You Moving

Real change doesn’t happen from motivation. It happens from consistency — and that’s where accountability comes in.
You won’t be left to figure it out alone. You’ll have clear weekly check-ins, simple progress tracking, and direct support to keep you on track, even when work, family, or life gets in the way.
When you miss a workout, we notice.
When you make progress, we celebrate it.
This is how real, lasting transformation happens.

Hey, I'm TJ McInnes

I’m TJ McInnes — Registered Kinesiologist, Strength & Conditioning Coach, and Doctoral Candidate in

Human Performance Innovation. I’ve spent my career helping everyday people, kids, elite and professional athletes move better, get stronger, and build the confidence to perform in sport and in life.


Through Sport and Life Performance, I help adults age well and perform for life by training the qualities that matter most - strength, cardiovascular, mobility, and resilience to injury. The most important thing I do, is helping people get back to do what they LOVE to do. It isn’t about being able to lift heavier weight. It is about improving your quality of life.

Because everyone is an athlete in the game of life. My approach blends science, coaching, and experience to help you train smarter, move better and stay capable for the long haul. I don’t believe in hacks or hype; I believe in building a body that’s ready for life, at every stage of the game.

Strong Today. Capable Tomorrow.

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