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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

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
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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

SPLIT STANCE RDL + #WORKOUTWEDNESDAY 👊🏼
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the split stance RDL is a great way to isolate one leg (similar to the way you would in a single leg RDL) but having your back leg down allows for more stability
a good progression to lead you into a strong & stable single leg RDL!
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cues:
• start tall, hinge back by pushing butt back to wall behind you
• weight in the front foot b/w the heel, big toe & pinky toe
• supported in the toes of the back foot
• micro-bend in the knees to protect the joints
• squeeze tennis balls between your armpits & hold them tight the entire movement
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here’s a way to incorporate it into your training👇🏼
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A1. DB split squats
A2. banded lateral walks
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B1. DB split stance RDL
B2. banded clamshells
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C1. DB lateral lunges
C2. DB banded monster walks
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D1. bear crawl walk-outs
D2. side plank
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complete 8-10 reps of each exercise, repeating for 3-4 sets & resting 30-60s b/w each set🤙🏼
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what’s your favourite exercise? | #training2xl
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#strengthandconditioning #strengthcoach #coach #cueing #strengthtraining #workouts #fitness #toronto #gta #weighttraining #personaltraining #coaching #whstrong #thesweatlifeto

a thing of BEAUTY🌈
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this is what a typical meal looks like for me - always focusing on eating REAL, WHOLE foods (are you sick of hearing me say that yet?) & prioritizing a high quality source of protein👊🏼
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PROTEIN = ground turkey + chorizo (1 palm size piece)
COLOUR = broccoli, peppers, onions (lots of it)
FAT = cooked in avocado oil (1-2 thumbs length servings)
CARB = sweet potato (1 handful)
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eating well doesn’t have to be complicated but it does need to work for YOU!
find foods you enjoy eating, that make you feel good (no bloating or discomfort), & things that you know will fuel your lifestyle
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example: if you’re really active, you need to ensure you’re getting enough calories in your day to sustain yourself through all your activities & tasks - aiming for some good quality carbs in & around your workouts & protein at every meal!
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are you a breakfast, lunch or dinner person? I wanna know!👇🏼| #training2xl
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#nutrition #health #healthyfood #healthylifestyle #lifestyle #athletenutrition #foodismedicine #foodisfuel #precisionnutrition #nutritioncoach #wholefoods

my face perfectly depicts the song “sweet but psycho”😬
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but for real, I actually am this happy doing what I love - coaching, connecting, hugging, high five-ing & all the other cool stuff I get to do as an entrepreneur🙋🏻‍♀️
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this summer I’m blocked full with athletes, clients, classes, workshops & more but opening up time to commit to the online world👩🏻‍💻
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if you want to work with me but don’t live in Toronto (or Oakville), here’s what’s up ...
▪️ONLINE CUSTOM PROGRAMMING + COACHING
included:
- individualized programming to needs, goals, accessibility of equipment, etc
- weekly check-ins
- video feedback
- modifications, progressions, regressions as needed
- 24/7 access to me
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▪️ATHLETE IN LIFE STRENGTH TRAINING EBOOK
included:
- 8-week strength training program
- exclusive access to video library of exercises & Facebook community
- warm-up & cool down protocols
- additional conditioning workouts
- nutritional guidance
& much more!
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if you’re ready to be training to excel - leave a comment, check the links in my bio, send me a DM or an email (alena@training2xl.com) & let’s get after it👊🏼 | #training2xl
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📸: @ess.and.elle .
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#strengthcoach #strengthandconditioning #onlinecoach #online #entrepreneur #entrepreneurlife #onlinecoaching #fitness #toronto #oakville #gta #ebook #strengthtraining #programs #programming #whstrong #thesweatlife #thesweatlifeto

big fan of Sunday’s over here🙋🏻‍♀️
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hitting my non-negotiables
MOVEMENT
JOURNALLING (I like the @fiveminutejournal cause it gives you prompts & sometimes my head is too busy to think of them on my own)
MEDITATION
FLOSSING (not the dance)
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& adding a couple extras today like
good coffee
quality time with good people
coaching my class at The Attic
& some tequila probably #cincodemayo 🤷🏻‍♀️
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hands up if you love Sunday’s🙌🏼 | #training2xl
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#sundays #weekend #weekendvibes #toronto #citylife #lifestyle #coach #thesweatlife #thesweatlifeto

WARM-UPS need some love too⚡️
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preparing your body for your training is crucial to getting the most out of your session👊🏼
think about a car in the winter - it needs a little time to warm up & get things moving before it can take you an extended distance without any issues
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when warming up, I like to think about
GENERAL ➡️ SPECIFIC
starting with general movements like jogging, skipping, cycling & then transitioning to movements that are reflective of the work you’ll be doing in your workout (think: activations)
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example:
jog
dynamic stretches
mobility + activations
short burst of intense work
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the exact exercises you pick will be specific to the movements & muscles you’ll be utilizing in the workout
example:
if you’re doing posterior chain movements (hinging, pulling, etc) then you want incorporate movements to fire up the muscles in the back of the body - glute bridges, inchworms, bodyweight SL RDL, high kicks, band pull-a-parts, etc
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leave a 🙌🏼⚡️ below if you warmup for workouts! | #training2xl
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📸: @ess.and.elle .
#warmup #workout #strengthandconditioning #coach #coaching #healthylifestyle #thesweatlife #thesweatlifeto #whstrong

another SMOOTHIE recipe comin’ at ya👇🏼
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DARK CHOCOLATE PB stacked smoothie
1 cup almond milk
1 scoop vanilla or chocolate protein
1/4 cup frozen avocado
1 tbsp cacao powder
1-2 tbsp all natural peanut butter
1/2 tbsp flax seeds
1/2 tsp maca powder
1/4 tsp cinnamon
pinch of sea salt
handful of ice
👉🏼blend & enjoy!
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smoothies can be a substantial meal if you pack it with the right things! always aim to have a good source of protein + healthy fats + fibre & keeping the sugar content in check (meaning choose 1-2 fruits, instead of packing 10 different ones in there)
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what’s your favourite #smoothie flavour combo? | #training2xl
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#nutrition #recipes #smoothies #postworkout #athletenutrition #healthyfood #healthyrecipes #lifestyle #protein

sundaaaaazzzeeee🙃 hands down my favourite day of the week
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Sundays are for ...
no alarms
active recovery outside
good coffee
lots of walking
a little organizing
good food
adventures with @rjlopes14
& helping others train to excel (at The Attic @lululemonto every Sunday at 11:15)
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got a big week, month & season ahead & as crazy as it’s going to be I’m PUMPED cause I’m in control, doing what I love👊🏼
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if you’re looking for a program for the springtime to get you strong & ready for summer then check out the
ATHLETE IN LIFE Strength Training Program
an 8-week program with ...
4 efficient & effective workouts/ week
warmups
cool downs
supplementary workouts
conditioning
nutritional advice
& much more!
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got any Q’s about the ebook or just life in general? let me know!👇🏼 | #training2xl
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#strenghcoach #strengthtraining #coach #weekend #weekendvibes #toronto #sunday #spring #activerecovery

#CreateYourHybrid 🥦🥑🍅
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I try to keep my approach to nutrition pretty simple...
eat REAL, WHOLE foods
ensure you’re getting enough protein
look at the rainbow on your plate
& most importantly, do what works best for YOU👊🏼
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I like to refer to this as ‘creating your hybrid’ - finding the foods, the timing, the snacks & the meals that work best for your body & your lifestyle!
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it’s important to try different styles of eating to figure out what truly works for your body (& doing some research) so you can ensure you’re supporting yourself in the best way possible☝🏼
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a big part of my hybrid is 80/20 -
80% of the time I’m fuelling my body in an optimal way
& 20% of the time I’m gonna put sprinkles on everything & eat all the soft serve ice cream #balance 🍦
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what’s a piece of your nutrition hybrid? | #training2xl .
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#nutrition #fuel #meals #recipes #snacks #precisionnutrition #eattherainbow #foodismedicine #coach #nutritioncoaching

TALL KNEELING OVERHEAD PRESS + #WORKOUTWEDNESDAY 👊🏼
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pressing from a tall kneeling position is a great way to practice stabilizing your core & focusing on moving the resistance solely through the upper body (as opposed to using a little push from the legs to get the weight up)
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SWIPE⬅️ to see some of my favourite reminders!
remember to keep your glutes engaged, think about squeezing a $100 bill between your butt cheeks!☝🏼
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here’s a quick upper body circuit you can do from that tall kneeling position ...
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A1. tall kneeling overhead press
A2. tall kneeling upright row
A3. DB OH get-ups
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B1. reverse lunge with DB rotation
B2. tall kneeling front + lateral raise
B3. plank DB pull through
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complete 3 sets of 10 reps for each exercise, resting as needed between sets👊🏼
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how are you training to excel today? | #training2xl
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#movement #workout #strength #strengthtraining #strengthandconditioning #coach #strengthcoach #movebetter #performbetter #fitness #workouts #circuits #upperbody #thesweatlife #thesweatlifeto #whstrong

DARK CHOCOLATE BANANA BROWNIES🍫
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even though #Easter is over, doesn’t mean we can’t keep making treats ...
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packed with protein, fibre & chalk-full of rich chocolate flavour - I mean really, what’s not to love?
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RECIPE:
• 1 can of black beans strained
• 2 tbsp of cacao powder
• 1/2 cup of oats
• 1/2 tsp baking powder
• 1/4 tsp of sea salt
• 1/4 cup coconut oil melted
• 1/4 cup brewed coffee
• 1/4 cup maple syrup
• 1 tsp of vanilla extract
• 1/2 cup of chocolate chips
• 1 banana sliced
• optional: SPRINKLES✨
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DIRECTIONS:
• preheat oven to 350 degrees & spray muffin tray with coconut oil
• combine all ingredients (except chocolate chips & banana) in a blender (I used a @vitamix ) & blend until well mixed
• pour mixture into a bowl & fold in chocolate chips
• pour a 1-inch layer of the batter in each muffin tin then layer each with sliced banana
• pour the rest of the batter into each of the tins so bananas are completely covered
• top with additional sliced banana & all da sprinkles
• bake for 15 minutes
• let cool for 20 minutes & ENJOY!👊🏼
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quick tip: the coffee actually really helps heighten the chocolate flavour so if you’re not a coffee drinker you can use decaf!
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comment below with a 🙌🏼🍫 if you’re a chocolate lover! | #training2xl
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#recipe #treats #sweettooth #chocolate #chocolatelover #baking #healthytreats #brownies #protein #healthybaking #food #toronto #nutrition #foodismedicine #healthyplanet #bakedgoods #sprinkles

just happy to be here😌
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always feeling thankful for
family
friends
@rjlopes14
& all the good vibes from people in this T2XL community ✌🏼
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happy #Easter my homies!
tag someone you’re thankful for ❣️| #training2xl
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#holidays #gratitude #thankful #grateful #blessed #toronto #citylife #entrepreneur #coach #torontolife #weekend #weekendvibes #spring #springtime #thesweatlife #thesweatlifeto

let’s talk PROGRESSIVE OVERLOAD🏋🏻‍♀️
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in order to challenge your body to change, you need to progressively overload it in some way or provide it with a different stimulus
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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👊🏼
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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!
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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)
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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
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📸: @ess.and.elle
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#training #strength #strengthandconditioningcoach #strengthcoach #strengthandconditioning #athlete #athletetraining #movement #performbetter #performance #performancetraining #toronto #thesweatlife #thesweatlifeto

FRONT LOADED REVERSE LUNGES with DBL KB’s👊🏼
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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)
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SWIPE to see some of my favourite cues & reminders for the position 👉🏼
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#workoutwednesday
DBL KB SWING
DBL KB REVERSE LUNGE
DBL KB SL RDL
DBL KB DEADSTOP ROW
5 reps of each x 5 sets
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don’t forget to load up with a weight that will challenge you but allow you to perform good reps with proper technique 👊🏼
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how are you training to excel today? | #training2xl
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#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👊🏼
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STACKED SMOOTHIE blueberry cashew edition👇🏼
[protein + fats + fibre + micronutrients]
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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
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blend & enjoy!
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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🤙🏼
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leave a 🙌🏼 if you had a smoothie today | #training2xl
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#breakfast #smoothies #recipe #nutrition #lifestyle #coach #toronto #snack #smoothierecipe #foodismedicine #wholefoods #smoothiegamestrong