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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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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

just happy to be here 😌
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let’s talk about PURPOSEFUL MOVEMENT - it’s exactly how it sounds, moving intentionally throughout your day
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there’s something called NEAT (non-exercise activity thermogenesis) which the energy we expend from movement OUTSIDE of our specified workout or training session!
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this plays a huge role in our metabolism, body composition & overall health - this is why everyone makes a big deal about hitting 10k steps a day!
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could be as simple as taking the stairs, going for a loop around the office at lunch, or hopping off the subway a stop early to walk a little 🏃🏻‍♀️
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what’s your favourite way to add some purposeful movement into your day? | #training2xl
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📸: @emma.e.arsenault

SPREAD CITY😜
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love me a good spread - you get to build your plate exactly how you want it with a little bit of all the good stuff 👊🏼
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I always like to prioritize a high quality protein (thanks to @trulocal ), lots of colour (unlimited veggies, beet hummus), healthy fats (not pictured: roasted almonds) & fibre 👌🏼
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to be honest, these are the kind of meals I’ve been having to break my fast each day & they always leave me satisfied well into the afternoon
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sometimes meals don’t always have to be perfectly put together, they can be a collection of all the good stuff ✌🏼| #training2xl

I never really understood what people were saying ...
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people that said “you’ll know what it feels like when you’re living in your purpose” to be honest, I kinda thought it was BS ...
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now, I get it. I’ve always known my purpose was to be a coach, thanks to the long line of coaches I come behind, but it hasn’t been until recently that I’ve realized just how truly happy it makes me
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today I had the opportunity to run my Cueing & Programming Clinic to a room full of 16 likeminded individuals who were there to learn, question & discuss all things about human movement & how we can be better coaches to others ...
it.
was.
AWESOME.
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a huge thank you to everyone who came out - this is only the beginning 👊🏼
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going to bed with a full ❤️, happy Sunday my homies ✌🏼| #training2xl

SATURDAY CIRCUITS 👊🏼
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getting a set of KB’s has been one of my more worthwhile purchases - keep them stored at home or pack them in a car on a road trip with a ton of different workouts you can do with them🏋🏻‍♀️
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#saturdaycircuits comin’ atcha⤵️
equipment needed: 1 KB + space + a good attitude
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5/ KB snatches
5/ KB windmills
5/ KB reverse lunges
5/ KB SA row
5/ KB SL RDL
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repeat for 5 sets with 60-90s rest in between (or a little less if you want to keep the ❤️rate elevated)
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happy #Saturday my homies! ✌🏼| #training2xl

are you strong enough to handle it?
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the overhead position under load is what I meant (I trust that you can handle anything LIFE were to throw at you😌)
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but for real, having weight over your head & properly controlling it is challenging but it’s an excellent way to build strength in the upper body & core
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some of my favourite cues:
• shoulders, ribs & hips stacked
• anchored from the feet up
• hold egg between chin & chest
• thumbs in line with ears
• ribs down
• strong wrists
• punch the sky, pull down
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before performing overhead movements, it’s important to ensure you’ve warmed up properly ...
• t-spine mobility
• shoulder work (internal/ external rotations)
• core prep (plank, shoulder touches, bear crawl)
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I know, I know there’s lots to it, but you wanna be ready to be in that position comfortably! once you are, there are a ton of great movements you can incorporate into your training 👊🏼
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I’ve opened up 1 MORE SPOT (thanks to my obsessive organization 🙃) for my CUEING & PROGRAMMING CLINIC this Sunday from 2-6pm at lululemon Queen St W - tickets with 🔗 in bio!
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what’s your favourite OH movement? | #training2xl

it’s not always picture perfect ...
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eating healthy can look a lot of different ways to various individuals - it’s definitely not a one-size-fits-all type deal☝🏼
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what’s important is that you’re eating things that ...
a. you enjoy
b. make you feel good
c. help you perform well (in the gym, at work, in life)
d. give you the nutrients your body needs (macro - protein, fat, carb, micro - vitamins, minerals)
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e. food that’s accessible for you & your lifestyle!
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I know my body does well with higher protein + fat & lots of colour! I’m also a volume eater which means I like eating a lot of food 🙃
a way I add volume to my meals is adding more vegetables! lots of colour, nutrients & fills me up when paired with the right things👊🏼
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this combo 👆🏼= @trulocal chicken breast + roasted broccoli + sautéed spinach + mushrooms + black olives, dressed with olive oil + sea salt + pepper
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what’s one thing you have to include in your daily diet? | #training2xl

our bodies are incredible.
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they are intelligent, resilient & have impeccable memory (without us even having to think about it!)
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the thing is though, we need to create good patterns in ourselves & do them repeatedly over time for our bodies to really adjust - think movement patterns👈🏼
the more you program your body to do something a certain way, the more it sticks (hello muscle memory👋🏼)
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let’s look at the lunge for example - you want to focus on performing it correctly over & over again so your body remembers how to do it with less thought & less energy
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cues:
• front foot flat
• drive weight through heel
• slight lean forward of the chest
• knee tracks in line with middle toes
• knee stacked on ankle
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so, instead of just going through movements for the sack of doing them, focus on the QUALITY of your movement & I promise you will get way more out of it that way☝🏼
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happy to say that thanks to muscle memory I can still drain a 3-pointer just like I used to🏀
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that’s my #coachingthought of the day 📝 | #training2xl

I LOVE SUNDAYS✨
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Sundays are for ...
• sleep in’s
• recovery run or walk
• quality time with loved ones
• good food
• laundry
• getting set up for the week ahead
• enjoying a cup of coffee
• couch time
• adventures
• meal prep
• grocery shopping
• smoothies👇🏼
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PB&J smoothie
1 cup almond milk + 1 scoop vanilla protein + 1/2 cup frozen strawberries + 1/4 cup frozen cauliflower + 1-2 tbsp crunchy PB + 1/2 tbsp flax seed + 1/4 tsp maca powder + punch of sea salt - blend & enjoy, perfect for breakfast or post-workout👊🏼
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am I missing anything on my Sunday list? comment below! | #training2xl

do you ever take time to chill the eff out?💭
I won’t lie, #meditation isn’t a consistent habit for me quite yet, but I know when I do it, I feel ON TOP OF THE WORLD!
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what does help me is having someone guide me & walk me through it which is why it’s awesome to have places like @myhoame in city that provides just that - guided mediation, calming environment & countless ways to help you chill the eff out😌
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pumped to be giving away a pair of Unlimited Monthly Meditation Class Passes to Hoame (*value of $168 each) for ✌🏼lucky people!
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to win:
• tag 1 friend who needs some meditation in their life
• follow @training2xl & @myhoame
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winners will be chosen on Sunday! best of luck my homies🙏🏼 | #training2xl
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📸: @emma.e.arsenault

TRAINING2XL
training | to • excel
in sport & in life✌🏼
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to me, training to excel means taking steps everyday to move yourself forward in your life.

if you are an athlete in sport, this could be getting in a really awesome training session, attending study hall, or giving 100% effort in your practice
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if you are an athlete in life, this could be meal prepping a nourishing meal that will fuel you for your day, aiming to hit 10k steps, or prioritizing your sleep
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it doesn’t look the same for everyone, but it’s those mindful actions & consistent habits that will continue to propel you forward in life➡️
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I love what I do - from coaching to creating & everything in between, I am so grateful to be where I’m at ... & I know I’ve only just begun
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I’m ready to XLerate my business this fall in a big way & excited for what’s to come 👊🏼
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WHAT DOES TRAINING2XL MEAN TO YOU? | #training2xl
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📸: @emma.e.arsenault

#WORKOUTWEDNESDAY comin’ at ya👊🏼
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this one is a lower body focused workout that incorporates all the foundational movements of the lower body - squat, hinge & lunge
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always remember it’s about QUALITY over quantity, so focus on controlled reps & good form to get the most out of the work💪🏼
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A1. DB jump squat 5
A2. bench hip thrust w. pause 10
x 3
B1. DB front rack tempo (4-count) squat 6
B2. glute bridge walkouts 10
x 4
C1. DB RDL 6
C2. SL step downs 10/
x 4
D1. DB split squat 6/
D2. Cossack squats 6/
x 3
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note: you always want to start with a solid dynamic warm-up 🔥
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what are you training today? | #training2xl

to all the teachers, coaches & educators starting back at school today - happy first day of school!🍎
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the start of school has always been so exciting for me, as a student & a strength coach - its a fresh start, a new chapter & a great time to refocus on goals👊🏼
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to ease the transition back into school mode, I’m reposting one of my favourite #mealprep muffin recipes - great for lunches, snacks or pre-workout/ practice fuel!
high in fibre, healthy fats & a great source of energy⚡️
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RECIPE:
• 2 ripe bananas
• 1/3 cup maple syrup
• 1/4 cup melted coconut oil
• 2 eggs
• 2 tsp vanilla extract
• 2 cups almond flour
• 1/3 cup cacao powder
• 2 tbsp coconut flour
• 1 tbsp ground flax
• 1 tsp baking soda
• 1/4 tsp sea salt
• a lot of dark chocolate chips
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DIRECTIONS:
• preheat oven to 350 degrees
• in a large bowl, mix together wet ingredients
• in separate bowl, combine dry ingredients
• add dry to wet ingredients & mix well
• fold in chocolate chips (a lot of them)
• top with more chocolate chips
• bake for 18-20 minutes
• try not to eat them all at once!
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what are you looking most forward to this season? | #training2xl

I’m lookin’ at you September 👀
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my favourite season & time is approaching quickly & I am pumped for what’s to come 👊🏼
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still lots of time to check off some of those goals on your list - whether it’s creating a consistent morning routine, crushing your team’s fitness testing or running a half marathon, do something TODAY that will put your goal in motion☑️
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HAPPY SEPTEMBER MY HOMIES!✌🏼| #training2xl

do you know what you’re doing when you’re working out? do you understand what muscles are being activated & used as you perform certain exercises?
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it is my mission with @training2xl to help educate & empower you to take ownership of your training & understand what you need & WHY you need it
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now, this doesn’t mean you have to learn exercise physiology if you just want to workout - but you should be able to look at things with a critical eye, whether it’s what you see on @instagram or what your coach or trainer is having you perform
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on the other side of things, as a coach or trainer you should have a thorough understanding of the human body & how different movements affect the body, as well as understanding how to COMMUNICATE it to others (my favourite part🤩)
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this is what inspired me to create the Cueing & Programming Clinics this fall - I want to help educate, lead & empower coaches, trainers, physios, instructors, etc to feel confident in the way they deliver their cueing for movements & how to build a well-balanced program👊🏼
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current dates:
• SUNDAY SEPT 15th 2-6pm at lululemon Queen St.
• SAT SEPT 28th 9-1pm at @pressplayphysio
• SUNDAY NOV 3rd at @move.east
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@nscaofficial CEU’s & @canfitpro CEC’s available (& food, obviously)
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sign up with the link in bio!☝🏼| #training2xl

I bet you’re expecting a motivational quote about tightening my ponytail & getting sh*t done but truth is ...
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ACTIONS SPEAK LOUDER THAN WORDS.
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happy Thursday homies, just get it done👊🏼| #training2xl
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📸: @emma.e.arsenault

crazy how much things change over the years ...
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the human body is an incredible thing, so much smarter than we truly give it credit for! our body responds to things in certain ways to protect us without even having to be told & it adapts to how we choose to treat it ☝🏼
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what I mean by that is that if we choose to treat our body well by incorporating purposeful movement each day, drink water, & fuel up with nourishing foods, that’s what our body is going to crave ...
this can also be the same for the opposite too!
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I know some people may think I’m a bit crazy for squeezing in workouts, opting for a salad or taking the stairs but that’s honestly what my body wants & needs - our cravings change & evolve as we introduce different things into our lives👈🏼
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I challenge you to think about what your body truly needs & be mindful of how it feels as you go through your day (a food journal is a great place to start!)
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what’s one thing your body needs everyday? | #training2xl

do you actually take time to do this?
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do you actually take time to help your body recover properly from activity?
I’ll be the first to admit I’m not always great at this - it seems like my training time is often sandwiches between other training sessions, meetings & the need to be in transit to my next location
but like anything, we need to CREATE time for it☝🏼
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you don’t have to spend hours a day stretching post-workout (for some, stretching won’t be your best option), it’s about finding the tools that work best for you & make you FEEL good after a week of training sessions🙏🏼
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here are some recovery tools you can utilize to help you recover post-training (extra points if you can squeeze it in as you travel✈️):
• dynamic or static stretches
• mobility
• breathing (this is a priority for my recovery)
• food (remember protein is the macronutrient to help with muscle repair!)
• sleep (aiming for 7-8 hours/ night)
• minimizing stress (perhaps trying meditation)
• active recovery (light, low impact movement)
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as always, whatever you choose, make sure it works for YOU & compliments YOUR lifestyle 👊🏼
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what’s your favourite way to recover? | #training2xl #t2xltravels

DIY TRAIL MIX - easy snack on-the-go🏃🏻‍♀️💨
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there’s something very empowering about knowing exactly what’s in your food! that’s why I like to construct my only trail mixes - I get to choose exactly what goes in it, it’s more economical & I can make sure there’s not any weird oils or sulphites added to it 👊🏼
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this mix☝🏼= pumpkin seeds + cashews + dried goji berries
... if I’m feeling super crazy, I’ll add cacao nibs, dark chocolate chips &/ or coconut chips✨
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what’s your go-to mix? | #training2xl

#techniquetuesday ☝🏼
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the SPLIT STANCE RDL is an awesome hinge variation to load through a single leg stance with more stability than a full single leg RDL (which can be a challenging progression if you don’t have the balance yet!)
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some things I like to keep in mind:
• front foot flat
• weight back through heel
• load through hips
• squeeze tennis balls between armpits
• keep weights close to body
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SWIPE to see some more of my favourite cues for the movement👈🏼
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this is a great way to progress a DB RDL & move towards the single leg variation (a nice little middle ground) which all strengthen the posterior chain (the back of the body🍑)
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any movements you want to see broken down like this? comment below & I’ll make it happen!👊🏼 | #training2xl

I bet you’re so sick of hearing this BS ...
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Breakfast Spread, what BS did you think I meant?🤔
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favourite way to build a meal is to focus on getting adequate amounts of each of the macronutrients, colour & flavour!
this is especially true on busy days when you’re working out, running from one place to another & expending a lot of energy - always gotta refuel back up!☝🏼
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this BREAKFAST SPREAD is composed of:
• protein (rebuild & repair muscle tissue) = eggs + shredded chicken
• fats (absorption of nutrients, secondary source of energy & brain fuel) = avocado + egg yolks
• carbs (source of energy) = potatoes
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doesn’t matter if you’re an athlete in sport training hard in your off-season or you’re a retired athlete working hard at your career & building a sustainable lifestyle, you gotta fuel yourself to optimize your performance👊🏼
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what’s your favourite kind of BS?🤷🏻‍♀️| #training2xl