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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

reaching for big things this week🙋🏻‍♀️
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mobility plays an important role in any training program
whether it’s used in conjunction with a warm-up or alone in its own session - its key to getting the most out of your body during your training!
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mobility = movement around a joint
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common places to mobilize are ankles, hips & t-spine (thoracic spine = upper to mid back) - depending on what your focus is for your training, you want to ensure those joints are comfortably working through a full range of motion before getting under tension (adding weight)
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some of my favourite mobility exercises:
ankles: knee to wall touches
hips: fire hydrants, hip circles
t-spine: TS rotations, side lying openers, squat to OH reach
(if you need a visual for these, LMK - got lots of videos to pass along)
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better get mobile to jump up & down to celebrate the @raptors at the championship parade today if you’re in Toronto 🙌🏼 #WeTheNORTH 🇨🇦
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do you incorporate mobility into your training? 👍🏼 or 👎🏼? | #training2xl
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#movement #mobility #training #strength #strengthtraining #workout #romwod #strengthcoach #strengthandconditioning #stretch #whstrong #thesweatlife #thesweatlifeto

nothin’ says FriYAY like a @raptors win & double chocolate muffins🙌🏼
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another great easy-to-make snack option for busy weeks when you need to prep some snacks (perhaps in case you get hungry wandering the slammed streets of #Toronto at 1am celebrating the RAPS🤷🏻‍♀️)
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these pint-sized powerhouses are packed with fibre, healthy fats & quick-digesting carbs making them great for a pre-workout snack as well👊🏼
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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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happy weekend my homies ... WE’RE @nba CHAMPS!🏆🇨🇦🏀 #WETHENORTH
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#recipes #food #healthyfood #lifestyle #paleo #sweettooth #baking #healthybaking #paleorecipes #raptors #healthyish

“the cure for anything is salt water - sweat, tears, or the sea”
... well ain’t that the truth
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working out took on an entirely different meaning to me just a year & a half ago after I lost my dad
not only did I recognize the physical benefits, but the mental & emotional benefits as well
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I remember people at the gym asking me why I was there as I sobbed my way through my run on the treadmill, but I knew that’s what I needed at the time (also a big reason why I don’t listen to music as I workout)
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I’m not telling you this for sympathy, it’s just my reality but I think grief is something that should be talked about more & talked about openly (honestly, it’s so therapeutic for me to talk about my dad)
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I was fortunate enough to connect with @thewellnessrookie_ years ago when I first started this account, little did I know that after I lost my dad she would be a person who truly understood my pain as she suffered the loss of her father as well
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I am SO excited to announce that we will be hosting the first SWEAT IT OUT workshop together (yes, @thewellnessrookie_ is making her way to 🇨🇦🇨🇦🇨🇦) on
Sunday June 23rd from 11-1pm
at The Attic (lululemon Queen st) where we will take the first hour to SWEAT & the second hour to have an open discussion on grief, stress & the fear of failing [tickets available with link in bio]
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we’re giving away 1 ticket + a @girlgetafterit swag pack for ☝🏼 lucky individual!
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to win:
• follow @thewellnessrookie_ @girlgetafterit & @training2xl
• tag a friend you’d want to join you!
WINNER will be announced on Friday 👊🏼
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if you’re grieving someone or something, find your outlet to sweat it out - whether that’s a workout, a good cry, a hug from a loved one or simply opening up about, I’m sending lots of love to you 💛 | #T2XLxTWR

nothing like a fresh page of the agenda to start a new week📖
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Monday’s have a bad reputation (I mean kinda hard to come after Sunday ...) but there’s ways to set yourself up for a productive, effective & enjoyable week 👊🏼
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here are some #t2xltips to set you up to tackle whatever this week is gonna throw at you
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• review commitments (work, appointments, social plans)
• schedule in workouts (or some sort of movement in your day ie. walking to work)
• write down 3 things you want to accomplish that excite you (work project, cook a new recipe, book a flight)
• list one thing you want to accomplish by the end of the month
• record 3 things you’re grateful for in the present moment
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although I’m very much a futuristic thinker (anyone else do StrengthsFinder?) over the years I’ve realized how important it is to be present because you truly never know what’s going to come up - so yes, plan & set yourself up for success, but also remind yourself that it’s okay to go with the flow & enjoy what’s happening around you🙏🏼
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have a great week my homies & GO RAPS GO🇨🇦✌🏼| #training2xl
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#lifestyle #agenda #gratitude #newweek #newweeknewgoals #goals #goalsetting #organization #toronto #healthandwellness #coach #journal #journey #thesweatlife

how I feel about stretching post workout - don’t love it, but gotta do it 👊🏼
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if you’re taking the step to take care of your body by moving it, you need to make sure you’re helping it prepare & recover from it just the same!
your training will always be better when you take the time to warm-up (increase blood flow, body temp, activate muscles, etc) & when you cool down (slow down breath, decrease heart rate, mobility or static stretching, etc)
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in a chaotic world where we have limited time, do yourself a favour & be sure you’re getting the most out the work you’re doing,
a little goes a long way👊🏼
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hands up if you workout in the morning🙋🏻‍♀️🙋🏽‍♂️ | #training2xl
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#training #movement #exercise #physicalactivity #selfcare #healthandwellness #strengthandconditioning #strengthcoach #coach #personaltrainer #toronto #wellness #health #whstrong #thesweatlife #thesweatlifeto

“but I don’t have time”
... 😑
who doesn’t have time for food?!
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eating healthy does not need to take hours a day however it does take some mindful efforts to eat well - but all good things are worth a little work right?
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when in doubt, I always go for the TRIFECTA: protein + vegetables + fats
this ensures that you’re aiding your body in recovery (thanks to protein), getting lots of micronutrients (props to you veg) & leave you feeling satiated (it you fats)👏🏼
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this meal took all of 15 mins to put together ...
• coat the tilapia with olive oil + herbs
• cook over medium heat
• in separate pan, cook up garlic, cherry tomatoes & spinach
• once veg are cooked, add the butternut squash with some olive oil + sea salt + pepper
• mix everything together & top with crispy peas
BOOM👊🏼
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what’s your go-to meal? | #training2xl
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#easyrecipes #meals #mealprep #nutrition #food #dinner #healthyfood #healthylifestyle #lifestyle #healthymeals #athletenutrition #athlete #foodismedicine #foodisfuel #eat #instafood

PROGRESSIONS & REGRESSIONS are an important part of any training program ☝🏼
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whether you’re new to strength training or a seasoned vet, there’s going to be some movements that you may need some modifications for
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knowing how to make movements more challenging or modifying them to make them more accessible is a crucial part of being a coach!
not everyone is going to be able to do an exercise perfectly the first time & it’s our job to figure out the steps to get them there👊🏼
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band-resisted push-ups is one of my favourite regressions to a full push-up from the toes - it offers support to the hips & a slight “boost” at the bottom of the movement which is generally a sticking point!
the progression to this would be to remove the band & complete a full ROM (range of motion) push-up from the toe🙌🏼
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please note that regressing a movement does not mean you’re “bad” or “can’t do something”, it’s just a way of creating safer movement to prepare your body to progress it!
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leave a 🏋🏻‍♂️🏋🏻‍♀️ below if you love strength training or a 👋🏼 if you’re a coach yourself! | #training2xl
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#training #movement #exercise #strength #strengthtraining #coach #strengthandconditioning #strengthcoach #strongwomen #weighttraining #personaltrainer #toronto #coaching #thesweatlifeto #whstrong

first-ever RETOX RETREAT complete✅
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what an incredible weekend. very grateful for everyone who came with their A-game for workouts, runs, meal time, goal setting, life chats & everything in between
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surrounding yourself with good energy & great people is never something you’ll regret & I truly believe it’s what helps me excel in life😌
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a special props to my partner in crime @hiitwhannah - WE DID IT, so cheers to the first of many💛
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happy Sunday my homies! tag someone you love being around 🤗 | #training2xl #retoxretreat .
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#retreat #lifestyle #saublebeach #wellness #health #healthandwellness #fitness

MIXTAPE DROPPING SOON 🎙
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@hiitwhannah & I are embarking on a whole new adventure this weekend as we run our very first retreat in one of my favourite places in the world Sauble Beach🌊
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a weekend full of workouts, full nights of sleep (maybe), happy hours, good food & even better company😌
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just spent a solid 3 hours clocking km’s around @costco_canada & it’s safe to say I think we’re set 👊🏼
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#RETOXRETREAT 2019, let’s do this🙌🏼 | #training2xlxhiitwhannah

there’s nothing worse than the lead up ...
you click the link for a recipe & have to scroll down 100 pages just to get to the good stuff - the #RECIPE 👀
(don’t worry, I’m not gonna make you scroll that much)
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love making these muffins for snacks during the week - they’re filling & full of all the good stuff!
packed with protein + healthy fats + lots of fibre which will help keep you feeling satisfied on a busy day👊🏼
bananas are also a great source of carbohydrates, making them a great pre-workout (or game) snack👇🏼
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INGREDIENTS:
• 4 bananas
• 4 eggs
• 3 cups almond flour
• 2 tbsp flax seeds
• 1 tsp baking soda
• 1 tsp vanilla
• 1 tsp cinnamon
• pinch of sea salt
• 1/3 cup melted coconut oil
• 1/3 cup maple syrup or honey
• 1/3 cup almond butter
• 1/4 cup chopped hazelnuts
• 2 tbsp shredded coconut
• dark chocolate chips
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DIRECTIONS:
• preheat oven to 350
• combine wet ingredients in a bowl & dry ingredients in another
• combine wet & dry
• fold in chocolate chips
• spray muffin tin with coconut oil
• bake for 20-22 minutes & ENJOY 👊🏼
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save it, make it, eat it, enjoy it✌🏼| #training2xl
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#recipes #nutrition #healthyfood #healthylifestyle #healthyrecipes #igfood #toronto #food #paleo #paleorecipes #precisionnutrition #banana #bananabread #snacks #mealprep #easyrecipes

as athletes, we’re no stranger to the feeling of being anxious or overwhelmed
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I remember I would get so worked up for games that I could throw up, but that feeling was a mix of nerves & excitement whereas the anxiety we sometimes feel in our everyday life are no pre-game jitters ...
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I try to use the word “anxiety” carefully because it looks very different for many people, so I choose to use the term “overwhelm”
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to me, “overwhelm” is when there is too much on my plate to be my absolute best for the people I’m coaching, servicing & surrounding myself with, or when I feel like I don’t have an opportunity to “recharge” or refill my cup. the anxious feeling comes when I feel like things are out of my control & I can’t pinpoint the root of the feelings
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it’s important that we find tools to help ground us & get us back to feeling more in control of our thoughts & emotions & I wanted to share some of tools I utilize in hopes that it may help someone else 💛
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• writing down (or saying out loud) things I am grateful for
• deep breathing (closing the eyes, inhale is 1, exhale is 2, count to down then start again at 1)
• meditation (I love using @headspace to guide me through it)
• hugs from people I love - there really is nothing better than being held by a loved one (something I miss so much from my dad)
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I just did a LIVE on the topic so feel free to give that a listen👂🏼
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please feel free to comment below with tactics & tools you use to help work through any anxious or overwhelmingly feelings - always appreciate the openness to share! | #training2xl #mentalhealth

nothin’ like a fresh spread to start off the weekend 👌🏼
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I’m a big “spread” fan because you get a little bit of all the good stuff! to ensure I’m still hitting the macro- & micronutrients, I’m always sure to include a solid protein, healthy fats, lots of colour & some crackers for good measure ☝🏼
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protein = turkey pepperettes (found them at @costco_canada )
fats = green olives, avocado
colour = all the veggies
carbs = Mary’s crackers, beet crackers
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or you can just go all out & add whatever the heck you want [80/20]🤷🏻‍♀️
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what’s on your plate (or in your cup) tonight? | #training2xl
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#weekend #weekendvibes #charcuterieboard #charcuterie #healthy #lifestyle #nutrition #healthyfood #torontofood #happyhour #snacks

okay, I get it ... warming up is the least glamorous part of a workout but arguably one of the most important!
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RB DEAD BUGS are one of my favourite ways to “prep the core” for a workout - it helps get things fire up, engage muscles that will be used in the workout & develops the mind-muscle connection👊🏼
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CUES:
• belly button to spine
• back glued to ground
• pull band in half
• toes to shins
• extend leg & drop heel to ground (while back maintains contact to ground)
• alternate legs each rep & don’t forget to keep that upper body locked out!
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I generally work these into my warm-up sequence or superset them with a heavy-loaded compound movement💪🏼
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if you want access to @training2xl_athleteinlife with videos, cues & instructions on exercises, warm-ups, mobility & more, come join the ATHLETE IN LIFE Strength Training Program team!
link in bio☝🏼
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leave a 🐞 below if you love dead bugs! (the exercise, not actual dead insects ...) | #training2xl
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#movement #workout #training #athletes #athletetraining #warmup #exercise #fitness #strengthcoach #strongwomen #strengthtraining #strengthandconditioning #thesweatlife #whstrong #thesweatlifeto

training is so much more than an isolated hour of your day ...
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all the other components of a healthy lifestyle are equally as important⤵️
▫️training
▫️nutrition
▫️sleep
▫️recovery
▫️stress levels
▫️hydration
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all play their own unique role in running the machine (that’s YOU) in the most optimal way🙏🏼
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everything is interconnected so if you’re going to take time out of your day to MOVE, then you should reward your body with a good night’s sleep, some extra stretching or mobility, nourishing foods & more - not only will you perform better on field, court, or at your desk, you’ll be a better human to be around
(you know hanger is real, so you get my point)
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make MINDFUL efforts each day in all facets of a healthy lifestyle is how you make huge strides in your health & create sustainable habits👊🏼
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leave a ✌🏼 below if you had a great day! | #training2xl
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#lifestyle #healthylifestyle #nutrition #health #optimalhealth #movement #training #recovery #sleep #hydration #coach #coaching #strengthcoach #toronto #thesweatlife #thesweatlifeto

what’s up homies, I’m Alena (if you didn’t already know)🙋🏻‍♀️
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thanks to my brother @thelegacycoaching I know I’m more than just a strength coach & entrepreneur ...
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I’m also
a retired athlete (🏀+ 🥍) turned life athlete
an avid highlighter-er
a tomboy with a girly side
a lifelong student
an ambitious goal setter
self-proclaimed kombucha connoisseur
a leader (mom said I was bossy as a kid)
a morning person
a person who doesn’t listen to music as they workout (I know, I’m THAT person)
a hugger (even when we meet for the first time)
a family person
a fast walker
a hand talker
& so much more
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but most importantly I’m
passionate
ambitious
loving
& hell bent on making my dreams a reality👊🏼
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okay, enough about me! tell me something about you👇🏼 | #training2xl
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📸: @ess.and.elle

CHOCO-CHIA SEED PUDDING🍫🥄
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I have a huge sweet tooth so I’m always trying to find ways to satisfy it but also fuelling my body with good things at the same time 👊🏼
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chia seeds pack a punch with protein + fibre + healthy fats (which is also a great combo for feeling saturated after a meal), so this is a great breakfast, afternoon snack, or dessert option!
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CHOCO-CHIA SEED PUDDING
▫️1/2 cup almond milk
▫️3 tbsp chia seeds
▫️1/2 scoop of chocolate protein
▫️1 tbsp cacao powder
▫️1/4 tsp vanilla extract
▫️pinch of sea salt
▫️toppings of choice: banana, peanut butter, crushed hazelnuts, etc
▫️optional: 1 tbsp maple syrup
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mix almond milk, protein & chia seeds in a bowl & let sit for 10-15 minutes. combine other ingredients (& maybe a couple more tbsp’s of almond milk depending on consistency), top with additional ingredients & enjoy!🙌🏼
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#TGIF homies!✌🏼| #training2xl
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#recipes #nutrition #coach #athletenutrition #nutritioncoach #healthyfood #healthyrecipes #lifestyle #snack #wholefoods #food #foodismedicine

pretty sure my brother got this issue of SLAM (& I definitely dressed the same in the 90’s) ...
it’s GAME DAY baby!🙌🏼🏀
#LetsGoRaptors #WeTheNorth
🇨🇦

smoothies to gooooo🏃🏻‍♀️💨
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I may not be environmentally friendly with every single thing I do, but it’s cool to find little hacks & baby steps to doing better each day.
just like working towards any goal, small steps add up to big changes - same goes for this🙌🏼
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my thoughtful friend @abordignon03 sent me these lids & straws from the @glass.sipper & it’s perfect for busy days of coaching when I gotta have my breakfast on the go & to be more cognizant of my daily waste 👊🏼
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PB&J SMOOTHIE
▫️1 cup almond milk
▫️1 scoop vanilla protein
▫️1/2 cup frozen strawberries
▫️1-2 tbsp peanut butter
▫️1/4 tsp maca powder
▫️1/2 tbsp flax seeds
▫️dash of vanilla extract + sea salt
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any hacks you use for reducing waste? let me know👇🏼| #training2xl

as an athlete, I used to think I needed a full functioning gym to get a good workout in ... what I’ve learned over the years is that you actually don’t need much - just your body weight, some space (& maybe a MB or ✌🏼)
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varying the volume & intensities used in your workouts is a great way to shake things up
think about being RESOURCEFUL & using things you wouldn’t generally find in a gym - a park bench, monkey bars on a playground, using jugs of water (or @lacroixwater @ericaonfashion ) as weights💪🏼
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now that the weather is starting to get nicer (maybe not necessarily today in #Toronto) start to get creative with outdoor & at-home workouts✌🏼
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need ideas? a program reflective of your goals? let me know & let’s work together 👊🏼
happy #monday my homies! | #training2xl .
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#workouts #training #athlete #athletetraining #bodyweightworkouts #athomeworkouts #strengthcoach #strengthandconditioning #strengthtraining #spring #thesweatlife #thesweatlifeto #whstrong

Saturday’s are for coffee & cookies 🤙🏼
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my go-to recipe for a sweet treat is @rachaelsgoodeats skillet cookie individuals (#recipe on her blog) - trust me, they are legit & have a great list of ingredients 👊🏼
& coffee goes well with everything right?
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wishing you homies an awesome weekend ✌🏼#training2xl
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#lifestyle #weekend #recipes #cookies #saturday #weekendvibes #citylife #toronto #nutrition #healthyrecipes #coffee #home #thesweatlifeto