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Training to excel in sport & in life.

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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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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it’s never too early to ...
• write your goals for 2020
• make a ‘to do’ list for the coming week
• put up your Christmas tree
• plan a trip for next year
• plan your social schedule for the holidays
• figure out your next career move
• start tackling things on your 10-year vision
• get excited for the @training2xl ADVENT CALENDAR that launches next SUNDAY🎄
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okay, I know I’m a planner & futuristic thinker (thanks Strengths Finder), but I do believe it’s not too early to start recording things that are floating around in your head
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some people call it “word vomit” or a “brain dump” (both very descriptive) but regardless it’s the act of taking the thoughts in your 🧠 & physically writing them out on paper
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I say this a lot, but writing/ recording things is a very powerful tool when it comes to goal setting - it’s one thing to THINK about it, it’s another thing to throw it out to the world & actually take proactive steps to accomplish it📝
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I’ve had a lot of ideas stewing in my mind & putting it down in my notebook always feels good - like I’m putting them there for safe keeping & I can revisit them when I’m ready👊🏼
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finish this sentence: in 2020, I will __________.
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happy Sunday my homies✌🏼| #training2xl

ed•u•ca•tor
a person who provides instruction or education; a teacher
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I can still hear my dad’s voice
“peach pie, why don’t you become a teacher? I think you’re made for it!”
I always told him that I wasn’t made for the classroom (like @themoodivator ) but I knew I wanted to teach, educate & empower in some way
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as a strength coach, I am most definitely a teacher & the weight room is my classroom, but I have come to realize after running a handful of my cueing & programming clinics just how much I truly love helping educate others & share my passion for human movement
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one of the @training2xl core values is EDUCATION - I think it’s incredibly important to have a foundation of knowledge & help teach others to EMPOWER, not belittle or breakdown - I want to help give YOU the control to take care of yourself👊🏼
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that’s part of the reason I love doing little #chalktalks on my stories, or posting workouts, recipes & training tips you can save & use later on ... I want you to learn something while you’re here👇🏼
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so dad, I guess you were right. I guess I was meant to be an educator & if I’m half the educator you were, I’ll do just fine ❤️| #LiveLikeJoe #training2xl

#WORKOUTWEDNESDAY ft. fresh kicks👟
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equipment needed: 1 heavy KB + 1 moderate KB + a good f*ckin attitude👊🏼
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moderate KB
A1. KB half kneeling SA press 6/
A2. KB split stance SA row 8/
A3. KB front raise to halo 10
A4. KB straight leg sit ups 12
x 4 sets
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heavy KB
B1. KB swings 12
B2. KB RDL 10
B3. KB split squat 8/
B4. KB SA farmer carry 20yds
x 4 sets
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focus on the QUALITY of your reps (tempo, technique, intensity) to ensure you get the most out of each exercise☝🏼
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don’t need a full blown gym to get a good workout! find some space, grab a weight & get to work💪🏼
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happy #humpday homies!✌🏼| #training2xl

always lookin’ up☝🏼
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new projects
new opportunities
new athletes
new teams
new goals
new places
new programs
new obstacles
new lessons
... needless to say, there’s lots of NEW happening & I’m pumped to take it all on✅
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ready to continue learning & growing as a strength coach, entrepreneur & human being👊🏼
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here’s to change & NEWness my homies ✌🏼let’s get it! | #training2xl #mondaymotivation

you can’t come to Halifax & not eat smoked salmon ☝🏼
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always like to enjoy the things new places have to offer (like fresh fish on the east coast) but I also like to think about pairing it with things I enjoy & that make me feel good 👊🏼
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protein: smoked salmon
fats: avocado & fresh-made tzatziki
carbs: Mary’s crackers
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keep it simple - no need to over complicate things!
pick your protein, pair it with a high quality fat, carbs & colour✅
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soaking up the last day with my girl @hiitwhannah then back to the city I come!
happy Sunday my homies✌🏼| #training2xl #t2xltravels

do you actually think you can make it work?
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being resourceful as a coach, trainer or instructor is incredibly important (being able to think on your feet & find solutions)🧠
if you have an individual that can’t perform a certain exercise you want to have different variations in your toolbox to provide them with a different option☝🏼
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it doesn’t mean you have to come prepared with a list of 100 different exercises every time you coach, but you want to have a bank of movements to introduce if an individual is
A. not ready for the initial exercise,
B. has an injury or limitation you need to work around, or
C. they’re ready to be progressed 👊🏼
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the BENCH PLANK ROW is one of the variations I use for a renegade row if someone is having issues with their wrist & cannot put all their weight on them
it could also be a progression to a SA 3-point row - it’s all about context!
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how do you become more resourceful?
• learn from others
• work with different demographics
• work in gyms/ weight rooms that don’t have every piece of equipment under the sun
• try new things!
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do you consider yourself a resourceful coach? | #training2xl

how can you expect anyone to know?
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I mean how can you truly expect people (or the universe) to know what you want if you don’t say it, or write it, or pursue it.
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that’s the thing with goals, the truly don’t work unless you do☝🏼
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it’s one thing to think about something you want to achieve but it’s another to announce it & work towards it - doesn’t mean you have to scream from a mountain top (unless you want to) but there’s a lot of power in writing down your goals or telling a trusted friend & then taking ACTION towards it.
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here are a couple strategies I use to put my goals in motion:
• write it down
• tell a friend for accountability
• create an ‘actionable task’ (something I can do in the next 24 hours to put my goal in motion)
• chunk it down
(remember process & outcome goals? break up your bigger goal with smaller ones you can achieve along the way)
• START
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what’s a goal you’re after right now? comment below for some accountability!👊🏼| #training2xl

just happy to be here 🤗
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may today be a day of resetting, relaxing & prepping for a great week ahead
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happy Sunday my homies!✌🏼| #training2xl

RAW PUMPKIN “CHEESECAKE” BITES🍂
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let’s keep this short - pumpkin is a great source of fibre, potassium & rich in micronutrients & antioxidants
& let’s be real, it is the TASTE OF FALL🤩
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I love these because they taste good, they’re made with good ingredients & a hell of a lotta love🤗
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ingredients:
• 2 cups soaked cashews
• 3/4 cup pumpkin purée
• 1/2 cup maple syrup
• 1/2 cup coconut oil (melted)
• 1 tbsp pumpkin spice
• 1 tsp cinnamon
• 1 tsp vanilla extract
• pinch of sea salt
• 2-3 tbsp crushed walnuts
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directions:
• soaked cashews in a bowl full of water for 4-8 hours (you can leave them overnight)
• drain & rinse cashews
• add cashews & rest of ingredients (except for walnuts) to a @vitamixca or high power blender
• blend, blend, blend until the mixture is smooth & creamy in consistency
• using silicon muffin cups, coat the bottom with crushed walnuts
• pour batter on top of crushed walnut layer
• place in freezer for 1+ hours
• ENJOY!🍂
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easy to store in the freezer for a little snack to satisfy a sweet tooth!
ENJOY MY HOMIES✌🏼| #training2xl #t2xlrecipes

STANDING SA LANDMINE PRESS👊🏼
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an excellent unilateral pressing variation to strengthen the shoulder & increase overhead stability (without pressing directly overhead)✅
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I love pairing this with a pulling exercise to compliment the movement & ensure that I work to even out imbalances in my body (shooting thousands of shots from one side will do that to ya🏀)
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SWIPE to check out some go-to cues for the movement👉🏼
• punch the sky
• slight lean forward
• create tension on opposite side of body
• stagger stance to increase base of support
• brace the core
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interested in learning more about cueing movements like this & building a program with them? I got 2 tickets left for tomorrow’s CUEING & PROGRAMMING CLINIC at lululemon Queen St W from 10-3pm🏋🏻‍♀️
grab your ticket with LINK IN BIO👊🏼| #training2xl

DARK CHOCOLATE SEA SALT BROWNIES ...
oh yeah, they taste just as good as they sound😍
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love using black beans for this recipe because they’re packed with protein & fibre, not to mention they create an awesome brownie consistency #winwin 👌🏼
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these are great to satisfy a sweet tooth or a midday fuel-up snack - regardless they taste good, they’re made with good ingredients & a lotta love 🤗
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ingredients:
• 1 can black beans (drained & rinsed)
• 1/4 cup cacao powder
• 1 tbsp ground coffee
• 1/2 cup oats
• 1/4 cup coconut oil (melted)
• 1 tsp vanilla extract
• 1/2 cup maple syrup
• 1 tsp baking powder
• 1 tsp sea salt
• dark chocolate chips
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directions:
• preheat oven to 350
• combine all ingredients (except for chocolate chips) in blender
• blend everything together
• pour into bowl & fold in chocolate chips
• separate into muffin tray & sprinkle more sea salt on top
• bake for 12 minutes, let cool & enjoy!🙌🏼
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happy snackin’ homies ✌🏼| #training2xl #t2xlrecipes

always lookin’ up☝🏼
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there is no doubt I’m a futuristic thinker (one of my strengths from Strengths Finder) - always looking forward, planning ahead & plotting how to get better ➡️
that said, I have been trying hard to focus on the present moment so I don’t miss out on enjoying the PROCESS (sometimes easier said than done 🙃)
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instead of long & short term goals, I have shifted my thinking to outcome & process goals
OUTCOME GOALS = your mountain top goal - something that has a date, it’s realistic but still a reach for you to achieve (think: running that half marathon, opening a business, etc)
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PROCESS GOALS = the small steps & check points along your way to your mountain top (think: daily habits, steps up the mountain)
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I challenge you set 1-2 OUTCOME GOALS & then set 2-3 PROCESS GOALS that will help you climb your mountain👊🏼
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extra points if you comment below with one of your goals for extra accountability!👏🏼| #training2xl

this ain’t just a pretty plate of food ... it’s FUEL👊🏼
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let’s chat about pre- & post-training fuel - it’s important❗️
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your body is crazy smart ... it knows what to do & when to do it without you even having to tell it, but sometimes you need to be the one to help it out a bit🤷🏻‍♀️
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nutrition is something you have control of, so you want to ensure you’re fuelling your body properly when it needs it most!☝🏼
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✅PRE-training fuel: CARBS + protein
CARBS = body’s primary energy source
protein = to help minimize muscle breakdown
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✅POST-training fuel: PROTEIN + carbs
PROTEIN = to help body rebuild & repair damaged tissue (muscle)
carbs = to replenish body’s energy stores
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& yes, don’t worry fats can always be included as a secondary energy source & to help absorb nutrients from other foods!
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what’s your favourite food to eat before or after workouts?👇🏼| #training2xl

we can all be a little resistant in life ...
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but not all resistance is bad! IMO, the best kind of resistance is the one you use to train & progressively overload your body 💪🏼
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yes, there’s no doubt you can improve without any external resistance but if you have goals to build lean muscle mass (aka “tone up” as some people like to say ... tone = muscle), then it’s really important you’re constantly challenging your body with different kinds of resistance☝🏼
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a great tool to change up the load is using resistance bands - gives you a different kind of stimulus.
you can also use bands in conjunction with weights (barbells) to really change the way an exercise feels (this is more advanced)
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whatever your goals, make sure you’re training in a way that will move you closer - be specific in your pursuit & get comfortable being challenged👊🏼
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looking for a specific program to get you to your goals & give you structure in the gym? I can help!🙋🏻‍♀️ | #training2xl

#WORKOUTWEDNESDAY
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all you need for this one is some space, 1 weight (MB), 1 mini band & a good f*kin attitude 🙃
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A1. MB reverse lunge
A2. MB SL RDL
A3. MB OH dead bugs
4 x 12-10-8-6 (reps)
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B1. MB low slam
B2. banded SA row
B3. push-ups
4 x 10/
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C1. MB 1/2 Turkish get up
C2. MB skater squats
C3. banded bear crawl lateral walks
4 x 5/
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this is a nice little full body sequence that’s easy to do with limited space - the key here is going BAREFOOT
#barefoot movement allows you to really dial in on what you’re feet are doing during different exercises - where do you feel the weight?
what are your toes doing?
do you feel stable?
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think about digging those big toes & pinky toes into the ground & locking in your heel 👊🏼
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are you training today? | #training2xl

happy thanksgiving, my homies!🤗
much love to you all & your families - love any excuse to sit around a table with my favourite people
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this year I’m thankful for:
• family, friends & @rjlopes14 (always)
• my health
• my dad’s legacy
• colourful leaves
• restful sleeps
• matcha lattes
• living in the city
• heavy DB’s
• new opportunities
• my little labour of love @training2xl
• a good pair of running shoes
• hugs from my mom @themoodivator
• routine
• my notebook
• good vibes
... I mean, the list could really go on but I’ll cut it there - you get the point👊🏼
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what are you grateful for this #thanksgiving ? | #training2xl

it’s CROCKPOT szn babbbyyyyyy!🥣
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if you want to talk about easy meal prep, let’s talk about using a crockpot - especially in the fall & winter!
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this is a chilli recipe that kinda happened by accident but turned out 👌🏼it’s packed with high quality protein (thanks to @trulocal ), lots of fibre, healthy fats & a ton of nutrients - this makes for a great meal to share with loved ones🤗
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ingredients:
• 1 lb. ground turkey or beef
• 1 can black beans (rinsed & strained)
• 1 can diced tomatoes
• I cup butternut squash (diced)
• 1/4 cup white onion (chopped)
• 2 tbsp tomato paste
• 2 tbsp olive oil
• 2 tbsp flax seeds
• 2 tbsp chilli powder
• 2 cloves of garlic
• sea salt & pepper to taste
optional: fresh avocado to top
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directions:
• put ground turkey (or beef) into crockpot with garlic + olive oil + sea salt + pepper
• set it on HIGH & cook for 1-hour
• after an hour, add the rest of the ingredients into the crockpot
• cook on HIGH for another 2-3 hours, mixing occasionally
• serve with fresh avocado or a dollop of plain Greek yogurt
• enjoy!🥣
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with #thanksgiving this weekend, it’s always nice to think about WHO we get to share good food with - that’s the best part!
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tag someone below you LOVE sharing food with 👇🏼| #training2xl

“when chuck norris does a push-up, he isn’t lifting himself up ... he’s pushing the earth DOWN.”💪🏼
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we should all have confidence in our movement like Chuck Norris has!
movement doesn’t have to be complicated - stick to doing the basics (like push-ups) & do them well 👊🏼
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here’s a quick #bodyweight circuit you can do anywhere👇🏼
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A1. push-ups
A2. step-ups
A3. side plank to rotation
B1. rear-foot elevated split squats
B2. glute bridge walk-outs
B3. plank knee drives
C1. prisoner squats
C2. Cossack squats
C3. bear crawl walk-outs
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perform each exercise for 45s, resting for 15s between each exercise & 30-60s between each set - repeat each circuit for 3-4 sets 🔥
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happy Thursday my homies!✌🏼 | #training2xl

MASH-UP MUFFINS👊🏼
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mash-up has a double meaning - main ingredient is mashed bananas & this recipe is a mash-up of random ingredients that I had left over on my baking shelf 🙃
but hey, they worked out!
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ingredients:
• 4 mashed bananas
• 4 eggs
• 1/4 cup coconut oil (melted)
• 1/4 cup maple syrup
• 1/4 crunchy peanut butter
• 3 cups almond flour
• 1/4 cup coconut flour
• 1 scoop vanilla protein
• 2 tbsp flax seeds
• 1 tsp cinnamon
• 1/2 tsp nutmeg
• 1/2 tsp baking soda
• 1/4 tsp sea salt
• chocolate chips
• chopped hazelnuts
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directions:
• preheat oven to 350 degs
• mix all wet ingredients in a bowl
• in a separate bowl, combine all dry ingredients
• combine wet & dry ingredients & mix well
• fold in chocolate chips, chopped nuts & whatever else you can find in your cupboard!
• portion out batter into muffin tray & bake for 20-22 minutes
• let cool & enjoy 🤗
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this #recipe is great for meal prep - packed with energy to keep you fuelled on busy days & a great use for ripe bananas!🍌
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enjoy my homies✌🏼| #training2xl

there’s a reason for it, I promise!
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a reason for what you may ask ...
a reason to do trapbar deadlifts all the time☝🏼
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deadlifts are an excellent full body compound movement that targets the posterior chain (back of the body)
trapbar deadlifts are a great deadlift variation because you are pulling the weight from the side of your body as opposed to in front - this is a great way to strengthen the pull off the ground from a more neutral position
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but there is a reason why I post about them so much & a reason we should continue to do the basics & do them well ... it’s because THEY WORK.
they work by strengthening our muscles & our joints
they work by protecting our body from injuries
they work by helping build a foundation of strength to progress to other movements
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in a world full of “look-what-I-can-do movements”, it’s important that we don’t forget the basic movement patterns & give them the love they deserve - we don’t need to reinvent the wheel! | #training2xl