Cart 0
Cart 0

Training to excel in sport & in life.  

 
IMG_2654.JPG
IMG_2655.JPG

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!

Learn more >

IMG_2658.JPG

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!

Read on >

greybackground.png
let’s talk PROGRESSIVE OVERLOAD🏋🏻‍♀️ . in order to challenge your body to change, you need to progressively overload it in some way or provide it with a different stimulus . PO could be simply changing the sets & reps (⬆️ intensity, ⬇️ volume) or progressing the exercise to a more advanced movement, but what’s important is that every 4-6 weeks you’re giving your body something slightly different👊🏼 . it’s true when they say “if it doesn’t challenge you, it doesn’t change you” but don’t make the mistake of changing your workouts too quickly - remember how important efficiency & consistency are! . if you’re looking to progressively overload yourself, here are some places to start ... ▫️add more resistance ▫️decrease volume & increase weight ▫️change your tempo (slow down the movement) ▫️change an angle (think: incline push-ups & progressing to push-ups from the floor) ▫️progress a movement (think: split squats to rear-foot elevated split squats) . do you think about progressively overloading yourself in your training? I got an ebook to help with that too😏 🔗 in bio for the ATHLETE IN LIFE Strength Training Program #training2xl . . . . . 📸: @ess.and.elle . . #training #strength #strengthandconditioningcoach #strengthcoach #strengthandconditioning #athlete #athletetraining #movement #performbetter #performance #performancetraining #toronto #thesweatlife #thesweatlifeto FRONT LOADED REVERSE LUNGES with DBL KB’s👊🏼 . I love front loaded exercises because they force us to engage our core & stay stabilized through our trunk (very important for many aspects of sport & life) . SWIPE to see some of my favourite cues & reminders for the position 👉🏼 . #workoutwednesday DBL KB SWING DBL KB REVERSE LUNGE DBL KB SL RDL DBL KB DEADSTOP ROW 5 reps of each x 5 sets . don’t forget to load up with a weight that will challenge you but allow you to perform good reps with proper technique 👊🏼 . how are you training to excel today? | #training2xl . . . . #strength #strengthtraining #strengthandconditioning #coach #strengthcoach #movement #exercise #strongwomen #workout #fitness #toronto #gta #thesweatlife #thesweatlifeto #whstrong nothing like a good ol’ post workout smoothie to break the fast & fuel me up👊🏼 . STACKED SMOOTHIE blueberry cashew edition👇🏼 [protein + fats + fibre + micronutrients] . 1 cup almond milk 1 scoop vanilla protein 1/4 cup frozen blueberries 1/4 cup frozen avocado 1 tbsp cashew butter 1/2 tbsp flax seeds 1/4 tsp maca powder pinch of cinnamon + sea salt . blend & enjoy! . as much as I loved eating all the vegan soft serve from @ebandbean this weekend in Portland, it’s definitely nice to be home in my own kitchen, back to fuelling up the way I normally do! gotta enjoy the 20% of the 80/20 lifestyle🤙🏼 . leave a 🙌🏼 if you had a smoothie today | #training2xl . . . . . #breakfast #smoothies #recipe #nutrition #lifestyle #coach #toronto #snack #smoothierecipe #foodismedicine #wholefoods #smoothiegamestrong can you tell good food makes me happy?😬 . some travel tips I utilize when venturing to new places ... ▫️drink lots of H2O ▫️walk as much as you can ▫️catch up on some sleep ▫️try a new workout ▫️enjoy new foods with the people you’re surrounded by . the purpose of these trips with @tiffanyoc is to sweat, eat & drink our way through the healthy spots of different cities . it’s now an annual thing & we’ve actually already planned our next city ... can you guess?👀 | #t2xltravels . . . . . #travel #portland #pdx #traveltips #blogger #lifestyle #lifestyleblogger #coach #oregon #travelpdx #food #portlandfood #health #healthyfood #wholefoods #thesweatlife #portlandbrunch #brunch #caffeine #cafe #portlandcafe #weekend #trip #weekendtrip #weekendvibes when in Portland, be prepared to be caffeinated ☕️ . some travel tips I utilize when venturing to new places ... ▫️drink lots of H2O ▫️walk as much as you can ▫️catch up on some sleep ▫️try a new workout ▫️enjoy new foods with the people you’re surrounded by . the purpose of these trips with @tiffanyoc is to sweat, eat & drink our way through the healthy spots of different cities . it’s now an annual thing & we’ve actually already planned our next city ... can you guess?👀 | #t2xltravels . 📍: @upperleftroasters . . . . . #travel #portland #pdx #traveltips #blogger #lifestyle #lifestyleblogger #coach #oregon #travelpdx #upperleftcoffee #thesweatlife #coffee #matcha #caffeine #cafe #portlandcafe #weekend #trip #weekendtrip #weekendvibes suited up & ready for another adventure✈️ . I promised myself I would travel more this year & spend money on experiences & adventure (hence the 2 adventures in one week because - efficiency🤷🏻‍♀️) . I will be honest, I often get so caught up in business goals that when my financial advisor (S/O @n.i.mm.i ) asked me what personal goals I have, I starred at her blankly for a solid 10 seconds & finally said TRAVEL🌍 I realized that I need to start walking the walk & book some flights already! . now that I’ve caught the travel bug, I’m daydreaming of a bigger trip come the fall ... comment below with your favourite place you’ve travelled to or somewhere on your list👇🏼| #t2xltravels . . . . . . #travel #lifestyle #explore #portland #airport #airportstyle #toronto #goals #travelgoals #coach #entrepreneur #entrepreneurlife #airportoutfit #yyz #thesweatlife #thesweatlifeto nothing like a fresh smoothie bowl post-workout🥄 . post-workout nutrition is very important when you want to reap the benefits of your hard work👊🏼 . you want to aim to consume a high quality source of protein + carbohydrates to replenish your energy levels + healthy fats for good measure . protein = helps rebuild & repair muscle carbohydrates = refuel depleted energy stores (think: putting gas in your car’s gas tank) fats = absorption of nutrients, brain fuel & much more . example: smoothie bowl (1 scoop vanilla protein powder + bananas, dragonfruit & homemade granola + almond butter & coconut) . the timing of this meal is individual-dependent but you want ensure you’re giving your body the best chance to recover so you can continue to train hard (& smart)!☝🏼 . what’s your favourite way to refuel after a workout? | #training2xl . . . . #postworkout #nutrition #precisionnutrition #coach #athletenutrition #fuel #foodismedicine #smoothie #smoothiebowl #breakfast #healthymeals #protein #thesweatlifeto #florida #lifestyle #healthylifestyle sunday circuits in the sun - no complaints from me!🙌🏼 . yes, I’m THAT person who trains on vacation, but I workout because I LOVE it, not because I have to & that’s an important consideration ☝🏼 . today’s vacation workout: ▫️6k run along the water ▫️banded squats + lateral walks 3x20/ ▫️banded rows + push-ups + pull-a-parts 3x10-15/ ▫️walking lunges + bear crawls + banded rotations 3x10/ . hope everyone is having a great Sunday. whether it’s a rest day, a leg day, a run day, or whatever - enjoy it 👊🏼 | #training2xl . . . . . #travel #vacation #vacationworkout #workout #circuits #beachworkout #lifestyle #healthylifestyle #training #athlete #coach #strengthcoach #personaltrainer #thesweatlife #thesweatlifeto #whstrong no such thing as a bad workout when you’re wearing bright blue pants⚡️ . I know it’s not #workoutwednesday but we both know you can workout any day of the week💪🏼 . DOUBLE KB WORKOUT . A1. front rack squat A2. alternating kneeling OH press 6/ x 4 . B1. reverse lunge B2. SL RDL 6/ x 4 . C1. dead stop bent over row C2. windmill 6/ x 4 . D1. double KB swing D2. single KB OH sit-ups 10/ x 3 . make sure to rest between sets & use a weight of KB’s that’s going to challenge you for the 6 reps👊🏼 note: all exercises use both KB unless specified to single KB . what’s your favourite piece of equipment to train with? | #training2xl . . . . . #workout #strengthtraining #kettlebellworkout #fitness #circuittraining #training #lifestyle #nike #lululemon #metcon #conditioning #toronto #strengthcoach #strengthandconditioning #coach #thesweatlife #thesweatlifeto #whstrong 29 years young baby!🤙🏼 cheers to another trip around the sun. i’m pumped for what my last year of my 20s has to offer . may this next year be filled with passion resilience strength abundance opportunities coaching collaboration lessons learning travel hugs high fives sweat vegan soft serve sprinkles love legacy & a membership at @wework ✌🏼 . missing my dad a little extra today (he always gave the best birthday hugs), but I know he’s around💛 | #training2xl some pre-birthday chia seed pudding with allllllll the sprinkles on top✨ . turning the big 2-9 tomorrow (April 2nd) & I’m actually pretty pumped! lots to be thankful for in the last 28 years, lots of hardships & lessons as well but I know I’m where I’m at today because of them👊🏼 . but who cares about how I feel about my birthday when I really know you just want the recipe ... . VANILLA BIRTHDAY CAKE PUDDING ▫️1/2 cup coconut milk ▫️1/2 scoop vanilla protein ▫️3 tbsp of chia seeds ▫️pinch of vanilla extract ▫️pinch of sea salt ▫️toppings: two different kinds of rainbow sprinkles (I’m not kidding)🥳 . who else loves birthday & rainbow sprinkles?! | #training2xl . . . . #recipes #snacks #healthyrecipes #chiaseeds #chiaseedpudding #birthday #birthdaycake #healthysnacks #healthandwellness #lifestyle #toronto #healthylifestyle #wholefoods I am pumped to announce that the ATHLETE IN LIFE Strength Training Program is finally here!👊🏼 . this is an 8-week strength training program to help you build overall strength, break through plateaus, & challenge yourself in a new way in the gym . don’t be fooled by the title - I believe everyone is an athlete in their own right & I want to help you train like one . the ATHLETE IN LIFE program includes ... ▫️two 4-week phases of training ▫️warm-up & cool down protocols ▫️supplementary workouts ▫️additional conditioning ▫️a daily wellness survey ▫️nutritional guidance ▫️exclusive access to the T2XL exercise resource library ▫️exclusive access to a Facebook community for support & additional resources ... & so much more! . I’m really excited to offer a program that focuses on building strength from the inside out - the aesthetic benefits are just an added bonus!🙌🏼 . grab yours with the 🔗 in my bio! . are you ready to be training-to-excel? | #training2xl . . . . #strengthtraining #strengthcoach #strengthandconditioning #fitness #workout #workoutprograms #ebook #ebooks #strong #gym #igfitness #toronto #gta #thesweatlife #thesweatlifeto #whstrong breaking the fast with a power packed bowl👊🏼 . over the course of the last several years I’ve experimented with #IntermittentFasting which is putting your body in a fasted state for a certain amount of time each day (game-changer for digestion & energy levels) . there are several different protocols but I follow the 16:8 - 16 hour fast & 8-hour eating window I still ensure I’m getting high quality foods in my eating block, but appreciate that IF gives you what I call “unstructured structure” - you have your eating window but within that window I don’t have to be obsessive amount counting every morsel of food . I want my first meal to be packed with protein, healthy fats & LOTS of nutrients (this bowl for example) . a couple things to keep in mind ▫️do your research ▫️consult with a naturopath or nutritionist if you’re unsure of whether it’s right for you ▫️see what works best for you, your body & lifestyle ▫️focus on REAL, WHOLE foods ▫️keep up with the research (people like @sylvietetrault are always dropping knowledge bombs about it!) . thoughts on Intermittent Fasting? | #training2xl . . . . #food #foodismedicine #nutrition #fuel #fasting #wholefoods #lowcarb #paleo #precisionnutrition #coach #athletenutrition #Ontario #salmon #health #healthyfood #healthylifestyle #nutritioncoach the RENEGADE ROW is one of my favourite multi-joint movements👌🏼 . a combo of a press (the push-up) & a pull (the row), not to mention the additional core activation you get from holding yourself in a strong plank position👊🏼 . with your hands stacked on the DB’s, perform a push-up then pull one DB off the ground while sending the elbow to the sky ensure the hips stay square to the ground to keep a solid base as you pull! . quick tip: moving your feet out wider will give you a larger base of support if you feel your hips opening up👈🏼 . keep that core tight & focus on quality reps of both the push & pull! try incorporating these at the end of a workout - set the timer for 30s, resting for 15s between x 3-4 sets . happy training my homies! ✌🏼| #training2xl . . . . #movement #exercise #training #athlete #strengthtraining #strengthcoach #strengthandconditioning #coach #fitness #toronto #thesweatlife #thesweatlifeto #whstrong the OG T2XL snack - the protein BOMB👊🏼 . the perfect combo of protein + healthy fats + fibre which promotes muscle recovery & repair, fuelling of the brain & satiation (feels full & satisfied after you eat) . these are also easy to make (no bake recipe) & easy to store (pop them in the freezer to keep ‘em fresh) 👌🏼 . keep an eye out for more flavour combos comin’ soon! . check out the #recipe on training2xl.com (🔗 in bio) & enjoy my homies!✌🏼| #training2xl . . . . . #recipe #recipes #snacks #nutrition #healthysnacks #lifestyle #nobake #paleo #lowcarb #healthylifestyle #healthyliving #protein #healthyfats #nutritioncoach #athletenutrition #cookiedough #thesweatlifeto lacin’ up for a big week ahead👉🏼 . Sunday’s are always a good time to block off 15-30 minutes to set your schedule for the week - events, tasks, reminders, workouts, goals, etc. . giving yourself a moment to prep helps you prioritize things that are important to you & reminds you of things that you want to get done👊🏼 . lots of fun things happening this week that you may want in on ... . Thursday March 28th: T2XL Goal Setting Workshop with @themoodivator at @lululemonto Queen St (tickets with 🔗 in bio) . Sunday March 31st: @prescriptionselfcare Movement Panel at @boloinc (check out @prescriptionselfcare bio for tickets) . Sunday March 31st: T2XL ATHLETE IN LIFE Strength Training ebook releases (sneak peeks to come this week👀) . what do you have planned this week? | #training2xl . . . . 📸: @ess.and.elle . . #events #workshops #ebook #toronto #strengthcoach #lifestyle #goalsetting #torontoevents #weekendvibes #entrepreneur #entrepreneurlife #personaltrainer #weekend #blogto #thesweatlife #thesweatlifeto #whstrong love scoping out new spots to eat & sweat in a new place👀 . it always feels good to have just a little bit of consistency when it comes to your routine while still enjoying things outside of it (extra sleep, a few drinks, etc) . here are a couple tips I use when I’m away to stay balanced with my regular day-to-day & enjoy new places . ▫️find a local gym to get your workout in (a lot of time’s they’ll have trial passes that you can take advantage of) ▫️go for a walk to explore the area you’re staying in (always nice to move in new environments) ▫️look up ‘healthy food spots near me’ in @google & see what pops up (like @pressjuiceco if you’re in #Collingwood ) ▫️drink lots of water ▫️take advantage of the extra sleep ▫️take a probiotic to help keep your digestion in check . or you can just completely scratch your regular routine & do what feels good to you✌🏼 . happy #weekend my homies! | #training2xl just cause it’s not #workoutwednesday doesn’t mean I can’t post a circuit ... . BODYWEIGHT CIRCUIT . A1. rear-foot elevated split squat A2. push-ups A3. TRX row (or resistance band) A4. squats A5. bear crawls A6. high knees . 50-40-30-20-10 complete 50 reps of each exercise then decrease by 10 reps each set👊🏼 . take rest as needed, but try to keep yourself moving through each exercise! . happy sweating homies!✌🏼| #training2xl . . . . #workout #training #strength #strongwomen #bodyweighttraining #bodyweightexercises #bodyweightworkout #strengthcoach #personaltrainer #movement #circuits #toronto #whstrong #thesweatlifeto big dreamer over here 💭 . ahhhh the first day of spring really is a beautiful thing & the perfect opportunity to reflect on past goals, re-evaluate, write new ones & recognize how much you’ve evolved . when it comes to setting & adhering to goals, you need to keep them fresh in your mind - think: FREQUENCY - give yourself constant reminders of where you want to be & what you want to accomplish📝 . I know setting 1000 goals isn’t realistic for everyone, but try picking just one area of your life (career, personal, health, etc) & prioritize one thing you want to accomplish with that area at the end of the year (an outcome goal) from there, make 3 smaller goals that will help you achieve that bigger one (process goals) . & if you’re super lost, come hang with me & @themoodivator Thursday March 28th at lululemon Queen St from 6:30-8pm for a night of dreaming big, setting goals & life lessons (🔗 for tickets in bio) . happy first day of spring my homies!✌🏼| #training2xl . . . . . #goals #goalsetting #goalcrusher #goaldigger #entrepreneur #coach #toronto #gta #lifestyle #life #dreams #dreamer #dreambig #events #workshops #blogto #thesweatlifeto business in the front, party in the back - front loaded exercises are kind of like mullets, eh? . front loaded lower body movements are an essential part of any strength training program . they’re important because you are holding the load & distributing the weight differently forcing your core to be more engaged (to avoid falling forward with the weight) & encouraging the posterior chain to work a little harder to counter it👊🏼 . here are some of my favourite front-loaded movements ... split squats goblet squats BB front squats MB bear hug hip hinge walking lunges . as always, progression is important - ensure you’re confident in the movement itself before adding load . example: bodyweight squat ➡️ goblet squat ➡️ BB front squat . do you incorporate front-loaded movements in your training?👈🏼 | #training2xl . . . 📸: @ess.and.elle 📍: @thephoenix.effect . . #coach #coaching #strengthcoach #strengthandconditioning #nsca #exercise #movement #legday #workout #toronto #personaltrainer #gta #igfitness #strongwomen #strengthtraining #thesweatlife #thesweatlifeto #whstrong