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Training to excel in sport & in life.  

 
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Programs made for you

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!

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WEEKEND WORKOUT🤙🏼 • all you need is a set of DB’s & some open space! • DB clean & press DB RDL to row DB reverse lunge DB knee drive to push-up (knee to elbow & back into a push-up) • complete 5-6 sets of 8 reps of each exercise, taking 60s rest between sets👊🏼 • always remember QUALITY over QUANTITY. don’t try to rush through the movements without doing them properly - focus on a controlled tempo & full range of motion • happy sweating my homies✌🏼| #training2xl . . . #workout #circuit #strength #strengthtraining #coach #fitness eat REAL food👊🏼 • this meal is not glamorous, but it’s simple, nutritious & provides my body with some of the essential nutrients I need throughout my day (spinach = greens, chicken = protein, olive oil = healthy fats)🌱 • spoke to a group of Peel board phys ed teachers last night & we discussed the importance of eating real food & how our body responds better to unprocessed, whole foods. • focus on building each meal with protein + healthy fats + lots of colour (micronutrients) & a high quality source of carbohydrates to compliment your activity levels 🍽 • need guidance with your nutrition? I’m here to help! • happy fuelling my homies! | #training2xl . . #nutrition #food #wholefoods #eattherainbow helping others reach their goals is one of my favourite things about being a coach. seeing that ‘spark’ light up when someone hits a PB, realizes their potential or accomplishes something they once thought they couldn’t is pretty damn special. • • I want to help support you in the pursuit of your goals. whether that’s a strength training program, 1-on-1 coaching, a goal setting session or in another way - I’ve got your back! • if you’re interested in training, programming, goal setting, or just want to hang - contact me & let’s go to work👊🏼 • ✌🏼& 🖤 my homies | #training2xl STACKED SPRINKLE SMOOTHIE🍬 • in order to make a smoothie an adequate & filling meal, it’s important to get a high quality source of protein + a healthy fat + fibre - this smoothie has all that & more👊🏼 • 1 cup almond milk + 1 scoop protein + 1 tbsp cacao powder + 1-2 tbsp nut butter + 1/2 tbsp flax seeds + cinnamon + pinch of sea salt + SPRINKLES✨ • safe to say that @tarynshealthylife & I share our love for chocolate smoothies & sprinkles 💁🏻‍♀️ • happy #sunday my homies! ✌🏼| #training2xl . . . #breakfast #smoothies #nutrition #weekend #weekendvibes “what you leave behind is not what is engraved in stone monuments but what is woven into the lives of others” • incredibly thankful for the Joe Luciani Memorial Game tradition to honour my dad & his love for football • I’d be lying if I said things have gotten easier, truth is not sure it ever will but being a part of things like this remind me that he is not forgotten & his legacy is truly living on through so many people ❤️ • pretty incredible how sport brings us together & all the lessons it teaches us. no better way to celebrate my dad than with family & football 🙏🏼 | #livelikejoe PUMPKIN SPICE MUFFINS🍂 • pure pumpkin is a great addition to fall baking. it’s packed with lots of micronutrients (potassium, vitamin A) & fibre making it a great snack for anytime of day 👊🏼 • ingredients: ▪️1 cup pure pumpkin purée ▪️4 eggs ▪️2 tbsp coconut oil ▪️1 tsp vanilla extract ▪️1 cup almond flour ▪️1/3 cup coconut flour ▪️1/3 cup coconut sugar ▪️1 tsp cinnamon ▪️1/2 tsp pumpkin spice ▪️1 tsp baking soda ▪️1/4 tsp baking powder ▪️optional: crushed walnuts, dark chocolate chips • directions: preheat oven to 375, mix wet ingredients in one bowl & dry in another. combine & mix well. bake at 375 for 20-25 minutes. • happy #autumn my homies! ✌🏼| #training2xl . #healthyrecipes #recipe #muffins #nutrition SL RDL to REACH - an excellent exercise for stability, strength & coordination👊🏼 • incorporating single leg movements is very important to a well-balanced training program. not only do we want to build up strength around our joints to prevent injury, it’s also a great challenge for our balance & proprioception🙏🏼 • as you hinge forward, drive heel to the sky as you extend the MB out in front (swipe to see a visual) - great to add these into a warm-up or to compliment a heavier loaded lift! • how are you #training2xl today? . #strengthandconditioning #balance #strengthtraining stepping up my business game - new website (thanks to @hiitwhannah ), new services, same drive to be successful 👊🏼 • services include: . ▪️1-on-1 & small group training ▪️online programming & coaching ▪️nutrition coaching . ▪️goal setting sessions ▪️corporate wellness ▪️specialized school programming ▪️workshops • also, getting back on my blogging game so comment below with some topics you’d be interested in reading about 💻 • #thankful to be doing what I’m doing & to be surrounded by people that believe in my big crazy dreams✌🏼| #training2xl #thankful for my family, my circle of awesome people, my passion for what I do, the lessons my dad left in his legacy & for new opportunities 💛 • wishing you & yours a wonderful #thanksgiving - give your loved ones an extra big squeeze today✨ | #training2xl PROWLERS are an awesome tool to incorporate into your training (if you have access to them) • • it allows you to combo both strength & speed = POWER & they’re awesome for conditioning 👊🏼 • • you can do pushes, drags, pulls, sprints, etc - just make sure that you’re giving yourself time to rest between so you can produce optimal power in each set ☝🏼 • also, there’s a new app that just launched called @gostriive that rewards you for working out (& pushing prowlers) and they’re giving you a chance to win a $250 gift card to @freshii just for downloading the app & recording a workout! ... do you know how many @freshii bowls you could get for $250 #foodfordays #startfresh • happy training homies ✌🏼| #training2xl still pretty pumped up from last night’s goal setting workshop & also pretty happy about fall finally making an appearance 🍂 • we’ve got 3 months left of 2018 & better believe I’ve got some big plans for them💭 • #lifestyle tip: try setting a goal you’d like to accomplish by December 31st & then determine what you need to do by November to meet that goal & then determine what you can do in this month to take a step towards that goal 👊🏼 • what’s one goal you have for this month? | #training2xl #NationalCoffeeDay in my favourite outfit, in my favourite spot ☕️ • a lot of great benefits to coffee (energy, antioxidants, etc) but I love when I get a chance to sit & enjoy a cup while I work, relax or are in the company of awesome people 👊🏼 • enjoy a cup of coffee with someone you love today, homies!✌🏼| #training2xl flexibility & mobility • stretching the posterior chain (back of the body) by pedalling out the calves in a downward dog position🙏🏼 • incorporating both mobility & flexibility into warm-ups & cool downs is very important • • ▫️#mobility is movement around a joint (range of motion) ▫️#flexibility is the elasticity of our muscles (their ability to lengthen) • • incorporating both dynamic stretches & mobility exercises will ensure your body is primed & ready for a workout (warm-up), or taking the time to static stretch & work on your sticking points is great in a cool down 👊🏼 • how do you prep your body for training? | #training2xl starting my day with a #STACKEDSMOOTHIE so I can get all the macro and micronutrients I need to fuel the day 👊🏼 • my schedule has been a little crazy the last couple weeks but I always remind myself that it’s been my choice to make it that way. as an entrepreneur, it’s awesome to create your own schedule (especially if you like to organize💁🏻‍♀️) but it’s always important to compliment a crazy schedule with good nutrition, solid sleeps & taking some time to rest & recover when necessary 🙏🏼 • #whatsinmycup 1 cup almond milk + 1 scp vanilla protein + 1/2 cup frozen blueberries + 1 tbsp almond butter + 1 tsp maca + handful of spinach • happy hump day homies 🤙🏼| #training2xl fun fact: I called sprinkle donuts ‘sparkly’ donuts until about last ... wait, I still call them that (ask @themoodivator )🍩 • beautiful Sunday in the city & just one week away from the #Training2XL at Goal Setting Workshop at @simplekitchento - tickets still available with the link in my bio!👊🏼 • happy Sunday my homies✌🏼| #training2xl the sun shining perfectly on a colourful meal that didn’t last longer than 3 minutes 🥗 • refuelling after quite the morning of activity (workout + coaching 3 classes + 1 nutrition coaching call). getting a solid mix of MACRO & MICRO-nutrients (not pictured was the 4 pieces of paleo chicken tenders 🙃) • always important to refill the gas tank in order to be able to do it all over again 👊🏼 • how are fuelling today? | #training2xl SQUATS are a foundational exercise - excellent for building strength through the whole body with emphasis on the lower half👊🏼 • in order to get the most out of any exercise, it’s important to focus on doing it properly & safely ... • squat tips: - load correctly (be progressive) - heavy through the heels (weight shifted back) - tall chest (encourages good posture & braced core) - hit parallel (range of motion is important to activate the right muscles) - incorporate ankle mobility (to assist with proper depth) • lots to talk about with the squat - leave any questions you have below!👇🏼| #training2xl . 📸: @ess.and.elle breakfast of champions 🥄 • PB&J OATS with a stacked combo of carbohydrates + protein + fats + fibre + micronutrients - important to start your day with a nutrient-dense meal to fuel you up for what’s to come 👊🏼 • 1/2 cup oats + 1 cup water + 3/4 scoop vanilla protein + 1-2 tbsp PB + cinnamon + frozen blueberries (they melt & mix in so well) ... oh, & coffee☕️ • how are you fuelling your day? | #training2xl brainstorming, planning & prepping in the new digs ✌🏼 • it’s always a good idea to take a couple minutes on a Sunday to organize your plans & thoughts for the coming week - writing a to-do list with your priorities at the top will help keep you focused for the week ahead ➡️ • okay, so maybe you’re not as crazy about organizing as I am, but if you have a lot on the go it’s important that you keep it all in line so you can show up & get it done 👊🏼 • how do you prep for the coming week? | #training2xl getting down to business now that I’m officially in the big city👊🏼 • I am on a mission to help others excel in sport & in life. whether that is designing a training program suited to your individual needs, helping navigate the world of nutrition, setting goals or just creating sustainable healthy habits - I am here to help you succeed. • in order to provide top-quality services, I need to value the time, energy & love I put into everything I do. I’ve been catching myself over the past couple weeks allowing people to take advantage of my passion and my willingness to help those around me. though I am so grateful to be doing what I do, does not mean it comes for free. I’ve spent years and thousands of dollars mastering my craft & I need to stand confidently behind that when it comes to my services. ———————————————————————— feel free to contact me if you are looking for ... . • training programs • nutrition coaching • goal setting direction • small group training • 1-on-1 training I am committed to helping you excel in sport & in life ✌🏼| #training2xl