Training to excel in sport & in life.

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Individualized programs and coaching available both in-person and online. No matter what your goals are, I’m here to help you excel in sport and in life!

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On the blog

Get the inside scoop on my life as a strength coach, entrepreneur & life-long foodie. You’ll find recipes, my own musings, health tips, workouts and more!

TRAINING2XL ON INSTAGRAM

there’s a lot of love in the air today & I like it 👊🏼
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you know what I love? post workout smoothies, especially when they taste like PB&J🍓🥜
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▫️1 cup almond milk
▫️1 scoop vanilla protein
▫️1/4 cup frozen strawberries
▫️1 (or 5) tbsp peanut butter
▫️1 tsp maca powder
▫️1 tsp flax seeds
▫️pinch of cinnamon & sea salt
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protein + fats + fibre = refuelled & happy
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go show someone (or yourself) you love them today - give meaningful hugs, make eye contact, listen attentively & be present 💕
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happy #ValentinesDay my homies! | #training2xl

#WORKOUTWEDNESDAY 👊🏼
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all you need is a bench + 2 heavy DB’s - today’s focus is unilateral (single side) strength
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A1. rear-foot elevated split squat
A2. single leg hip thrust
A3. SL RDL to row
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B1. 1/2 kneeling SA press
B2. step ups
B3. uneven push-ups
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complete each exercise for 30s consecutively, resting between sets x 3-4 sets/ circuit
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remember that I save all my workouts to my ‘training’ highlight & hop on my newsletter list (link in bio) for a killer partner workout being sent out tomorrow👊🏼
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you training to excel today? | #training2xl
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#strength #strengthandconditioning #coach #workout #fitness #circuittraining #toronto #personaltrainer #strongwomen #igfitness #whstrong #thesweatlife #thesweatlifeto

“a goal should scare you a little & excite you a lot. “
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happy to announce the TRAINING2XL at GOAL SETTING WORKBOOK is now available 👊🏼
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an interactive workbook with over 65 pages of tools, strategies, exercises & inspiration to help guide you to your biggest & baddest goals ahead 💭
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also included is a 30-day journal to help create positive habits in your daily life by recording, reaffirming & reiterating those small steps to take you to the bigger pinnacles ⛰
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get yours with the link in my bio➡️
you ready to start training to excel? | #training2xl .
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#goals #goalsetting #coach #lifestyle #healthylifestyle #toronto #gta #goalcoach #goalcrusher #goaldigger #ebook #ebooks #workbook #gratitude #journaling #thesweatlife

love me some Sunday’s😌
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feeling extra grateful for the awesome people I’m surrounded by - my family, my friends & strangers that choose to share their good vibes with others✨
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WHO are you grateful for today? | #training2xl
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#weekendvibes #sunday #sundayfunday #toronto #life #gratitude #lifestyle #coach #grateful #blessed #family #gta #happy #thesweatlife #thesweatlifeto

breakfast bowl chia seed pudding🥄
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chia seed base: 2 tbsp chia seeds + 1/2 scoop vanilla protein + 1/4 cup coconut yogurt + 1/4 cup almond milk + 1/4 tsp vanilla extra
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boost up with toppings of choice: frozen blueberries, cashew butter, bee pollen, cinnamon, etc.
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fueling up for a big work day by loading up on healthy fats, protein, fibre & colour👊🏼
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how are you fueling your morning? | #training2xl
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#food #healthyfood #lifestyle #meals #breakfast #nutrition #eattherainbow #coach #health #healthyrecipes

#WORKOUTWEDNESDAY
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some metabolic conditioning today
explosive movements + strength + minimal rest = increased heart rate & work capacity🔥
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10 DB clean & press
10 TRX row
2x 10yd Prowler Push
x 5 sets
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5 MB slams
5/ MB push-ups
5 MB squats
5 KB swings
x 5 sets
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allow for full recovery between circuits so you can get after the second one just as hard as the first👊🏼
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what’s your workout today? | #training2xl
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📸: @ess.and.elle
📍: @thephoenix.effect
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#strength #workout #circuits #strengthandconditioning #coach #circuittraining #toronto #fitness #igfit #igfitness #humpday #heartratetraining #strengthcoach #whstrong #thesweatlife #thesweatlifeto

“the only person who can tell you that you can’t is you ... & you don’t have to listen”
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one of the beautiful things about being an #entrepreneur is that I am able to create whatever I want, whenever I want - the only person who can stop me, is me 🤷🏻‍♀️
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it can definitely come with its challenges (but really, what doesn’t) so I choose to see it as a positive - if I’m willing to put the work in, I can make it happen👊🏼
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I LOVE coaching, being face-to-face with my athletes, connecting with others, etc. however I also love having some projects that happen “behind the scenes” as well (ebooks, event planning, etc)
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I’m pumped to put two of my next projects out into the universe that will be released in coming months ...
▫️Athlete in Life 8-Week Strength Training Program
▫️Training2XL at Goal Setting Workbook
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can’t wait to see these come to life & cant wait to think of another 1000 ideas for things I want to do🙃
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happy #monday my homies! any projects on the go? | #training2xl
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📸: @ess.and.elle .
#entrepreneurlife #strengthcoach #ebook #selfemployed #workfromhome #coach #strengthtraining #programs #strengthandconditioning #entrepreneurship #lifestyle #toronto #goalsetting #girlboss #thesweatlife #thesweatlifeto

it may not always look like it, but I do have a lot of fun while I’m in the gym🙌🏼
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as much as training can be a challenge (& should be), you need to enjoy it in some capacity!
if you’re lucky enough to still be an athlete in sport - enjoy every minute of working out with your teammates, & if you’re an athlete in life - find someone that’s going to push you, but also keep things light (props to you @rjlopes14 )🙃
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you’re not always going to love it, but I guarantee it’s worth it 👊🏼
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what’s your favourite part of training?
happy #friYAY my homies! | #training2xl
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#strengthtraining #strengthandconditioning #coach #strengthcoach #strong #strongwomen #toronto #personaltrainer #gym #igfit #igfitness #fitfam #honefitness #workout #whstrong #thesweatlife #thesweatlifeto

#CreateYourHybrid 〰️
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there are so many different ways to fuel your body & eat well, the important part is, is that you’re doing what works best for YOUR body.
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over the past several years I’ve used myself as a guinea pig for different “diets” like #paleo #iifym #intermittentfasting etc. what I learned is not that one diet is better than the other, but what things from those diets worked best for me, my body & my lifestyle aka I created my #hybrid of eating👊🏼
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example:
▫️paleo - focus my meals around REAL, WHOLE foods
▫️intermittent fasting - stopping by eating window long enough before bed to allow my body time to digest
▫️”if it fits your marcos” or #iifym - portion control & what 1 tbsp of peanut butter actually looks like ...
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its always important to do your research, understand your “why” behind eating certain foods or following a diet & chat with a professional (nutritionist, naturopath, etc) if something seems off🥦
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have you created your hybrid? | #training2xl .
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#nutrition #coach #food #foodismedicine #precisionnutrition #toronto #strengthcoach #lifestyle #healthylifestyle

still a very big @spicegirls fan✌🏼
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didn’t know that? well here are another few things about me you may not know ...
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1. I have been a strength coach for 8 years (3 universities, 3 different training facilities & 1 business @training2xl ) & got the opportunity to be the head strength coach of @laurierfootball
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2. I was a 5-year student-athlete playing 4 years of basketball & 1 year of lacrosse at @wluathletics
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3. I have a soft spot for musicals & remember lyrics to them VERY easily (Mamma Mia, Greatest Showman, Pitch Perfect)
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4. I followed the exact schooling path of my older brothers attending @berkshireschool for a year & graduating from @wilfridlaurieruni (oh, & followed @thelegacycoaching one more step to @ohio.university for our Masters in coaching)
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5. my love language is personal touch (I like hugs🤗)
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honourable mention: I went to circus school as a kid & think I’m a mermaid
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would love to hear something about you!👇🏼| #training2xl
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📸: @ess.and.elle .
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#strengthcoach #entrepreneur #facts #lifestyle #life #health #toronto #gta #mylife #aboutme #blogger #whstrong #thesweatlife #thesweatlifeto

morning routines really are the best way to start your day 🌤
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doesn’t have to be anything elaborate, it could be as simple as getting up, getting dressed & making your bed
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with my current lifestyle my mornings are generally filled with my own training sessions, another’s training session &/ or a class, so I’ve created a ‘slow morning routine’ for when I return home from my first couple hours of work
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here are my non-negotiables every morning (even if they happen in a different sequence) ...
▫️movement, sweat & workout
▫️review of my agenda
▫️coffee or matcha
▫️Bake with @chefannaolson on @foodnetwork
▫️looking out my window & taking 3 big deep breaths (sounds hippy but it feels good)
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pick 1-2 things that will start your day off on the right foot & be consistent with them - consistency is what helps build positive habits!☝🏼
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what’s your morning routine? | #training2xl
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#morning #morningmotivation #routine #goals #morningroutine #healthyhabits #toronto #sunshine #lifestyle #healthylifestyle #coach #health #coffee #consistency #consistencyiskey

rowing into Tuesday 🚣🏻‍♀️
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it’s important to incorporate all the foundational movements into your training at some point within your weekly schedule.
in my eyes, the foundational movements include ...
▫️squat
▫️hinge
▫️lunge
▫️press
▫️pull
▫️rotate
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by including these different movements into your training you ensure that you’re hitting all the major muscle groups in the body & you’re not leaving anyone out (what good is a strong push if you don’t have the back strength to compliment it?)
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this is important for both athletes in sport & athletes in life - not only do these movements make for a great workout, but they also activate & fire up a lot of different things for our bodies which increases our metabolic rate & movement efficiency - what’s not to love about strength training?
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do you incorporate the foundational movements into your training?👊🏼 | #training2xl .
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#strengthtraining #strengthcoach #strengthandconditioning #athlete #strength #strongwomen #nsca #coaching #toronto #gta #canada #igfitness #thesweatlifeto #whstrong

here’s to cozy sundays & having a head fulla dreams 💭
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oh, & sales - sales are great too!
#RESET2XL ebook is now on sale for $10 on training2xl.com👊🏼
a 4-week strength training program + nutrition guidance + recipes + tools to create a healthy lifestyle + goal setting etc etc (there’s a lot in there)
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check out the link in my bio & enjoy this beautiful (but chilly) Sunday! happy rest day my homies ✌🏼 | #training2xl
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📸: @ess.and.elle .
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#lifestyle #sunday #weekend #weekendvibes #coffee #cozy #winter #canada #dreams #dreamer #coach #toronto #lifestyleblogger #health #healthylifestyle #ebook #sale

specific warm-ups & activations👊🏼
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warming up is an essential part to any workout, whether it’s a solo training session, team lift or group class. to ensure you’re getting the most out of the movements in your workout you want to make sure your muscles are firing & your body is prepped to do some damage (micro-tears in the muscle fibres is part of getting stronger!)💪🏼
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I like to work general to specific - starting with simple movements to increase the heart rate (light jog, skip, shuffle, etc) & then progress to more specific movements
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example:
workout contains squats
focusing on opening up hips, ankle mobility & activating the muscles of the lower body (glutes, hamstrings, quads, etc)
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bands are great tool to utilize for activation - providing a stimulus to get the muscles firing without completing exhausting them for the workout!
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too much info? not enough? did ya make it this far? awesome! leave any comments or questions below!

happy #Friday homies!✌🏼| #training2xl
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📸: @ess.and.elle .
#strength #strengthtraining #strengthandconditioning #coach #trainer #toronto #warmups #movement #movebetter #gym #igfit #whstrong #thesweatlifeto

the most epic banana muffins 🍌
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this was one of those “let’s see what I can throw together” & it actually turned out quite well ... we got protein + carbs + fats + flavour all rolled into one muffin 👊🏼
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4 bananas
4 eggs
3 cups almond flour
1 tsp baking soda
1 tsp vanilla
1 tsp cinnamon
sea salt
1/3 cup melted coconut oil
1/3 cup maple syrup or honey
1/3 cup cashew butter
dark chocolate chips
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preheat oven to 350 ... combine wet ingredients in a bowl & dry ingredients in another. combine wet & dry then fold in chocolate chips. spray muffin tin with coconut oil, bake for 20-22 minutes & ENJOY 👊🏼
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snacks, always ✌🏼| #training2xl
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#recipes #nutrition #healthyfood #healthylifestyle #healthyrecipes #igfood #toronto #food #paleo #paleorecipes #precisionnutrition #banana #bananabread

last night’s workshop was awesome - so much good energy in the room, people putting things out into the universe, staking their claim & being vulnerable by saying big dreams out loud
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during my workshops, we go through a series of exercises to think both short & long term, think small steps & big picture, think process & outcome, etc etc 💭
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every exercise we do won’t necessarily resonate with everyone & that’s okay!
it’s my mission to provide both athletes in sport & athletes in life with the tools to think bigger & strive to achieve what they set their mind to
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thanks to all who joined me last night & keep your eyes peeled for more workshops to come 👀
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what’s a goal you’re working on today? | #training2xl
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📸: @bettinabogar .
#goals #goalsetting #workshop #lifestyle #toronto #athlete #coach #life #selfcare #selfhelp #goal #thesweatlifeto #whstrong

EAT THE RAINBOW🌈
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okay, I probably sound like a broken record but this is one of my primary pieces of nutrition advice for athletes in sport & athletes in life
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instead of trying to over complicate things, count calories or obsess about every morsel of food - focus on eating REAL, WHOLE foods, one’s that get their colour naturally (vs. processed)
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listened to the @nike TRAINED podcast this morning with @drjohnberardi & he discussed how his first piece of advice to clients is to increase protein & vegetables - start with that then look at HOW you’re eating. it’s a great episode 👊🏼
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what does your plate look like today?🍽 | #training2xl
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#food #nutrition #health #healthylifestyle #newyear #newyearsresolution #goals #healthyhabits #lifestyle #coach #precisionnutrition #healthyfood #toronto

POST WORKOUT FUEL with a match made in heaven (🥜+🍌)
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@ketobuns + all natural PB + banana with a side of almond milk + 1 scoop of protein
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post workout fuel can look different depending on what you enjoy & what works for you.
what I would recommend is ensuring you get a high quality source of protein & some carbohydrates to refuel the gas tank👊🏼
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what’s your favourite way to refuel? | #reset2xl
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#postworkout #protein #nutrition #wholefoods #newyear #healthyfood #healthylifestyle #peanutbutter #instafood #toronto #coach #precisionnutrition

enjoyed some last minute downtime in Muskoka this weekend before it’s back to my “dynamic” schedule
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[swipe to see the followthrough, thumb to floor, perfect spiral of a snowball 🌀]
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pretty pumped that RESET2XL begins tomorrow - it’s not a cleanse, or a detox, it’s a compilation of programming, nutrition guidance, lifestyle tips, goal setting & more to create consistent & sustainable healthy habits for the new year!
& for those that follow along, you’ll get a nice discount for customized programming after the 4-weeks if it’s something you’d like to continue 👊🏼
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link in bio⬆️
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happy #Sunday my homies! | #training2xl