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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

#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

love me some sound programming & coloured mirror markers🖍
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even when I teach group classes, I’m always very cognizant of the workout I put together - I want it to be challenging & effective but also safe for different levels of individuals☝🏼
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when formatting a workout for a class, I look for ...
• balance between the foundational movements (push, pull, hinge, squat, lunge)
• training age of individuals (which can be a challenge with group classes)
• flow of the workout (what exercises are paired with each other & where in the space are they doing them)
• level of difficulty (ensuring that its scalable to different levels)
& to be honest, there’s 1000 other things that run through my mind while I plan but that’s the gist of it!
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if you’re interested in finding out more of how to program for athletes, group classes, general population clients & more - come to my CUEING & PROGRAMMING CLINIC on Sunday Sept 15th at the Attic (lululemon queen west) from 2-6pm📝
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early bird tickets are SOLD OUT & there’s limited spots available so grab your ticket now with the link in my bio!👊🏼
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happy Saturday my homies ✌🏼| #training2xl

this is what I call multitasking ☝🏼
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doing things I love while eating things that make me feel good - that’s a recipe for success 👊🏼
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read an article yesterday (thanks to my mom @themoodivator who still cuts out articles from the paper for me to read) & it talked about the “wellness trap” - referring to the pressure society & social media places on people to do yoga, drink green juice, meditate 5 hours a day while wearing a face mask ... so many fads to keep up with 🤦🏻‍♀️
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I’m always a fan of testing things out & trying new things but it’s important to look at things with a critical eye & do things that make YOU feel good (not Susie that has 100k followers)
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create your HYBRID - a combination of things you try that make you feel & perform at your best, but I’ll give ya a hint ... chances are it’s doing the simple things, doing them well & doing them consistently (daily movement, whole foods, adequate sleep, learning to breath, etc)
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so I challenge you to figure out what daily habits make you feel best & do them consistently - one of mine is time to myself to program & recharge + fuelling myself with GOOD food👊🏼 | #training2xl

sometimes being overloaded can be a good thing!
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progressive overload is a gradually placing greater than normal demands on the body aka a gradual increase in volume, intensity, frequency & or time⬆️
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this is a super important part of programming because you want to ensure you’re changing the stimulus applied to your body so it continues to improve!
to make sure you’re always challenging your body in a new way, think about increasing the weight you’re using (intensity), the number of reps or sets (volume), increasing the tempo of a movement (time under tension), etc.
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think of the times you wake up sore from your workout - you probably introduced your body to something new so it works hard to build up to adjust!☝🏼
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want to chat more about how to create a program for yourself & others?
join me on Sunday Sept 15th from 2-6pm for the XLERATION SERIES: CUEING & PROGRAMMING CLINIC👊🏼
we’ll break down all the basics & you will receive CEU’s [NSCA] & CEC’s [CANFITPRO] for your participation!
link in bio to register - early bird tickets are going quick!🙌🏼
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are you ready to XLERATE? | #training2xl

lesson of the day: say ‘yes’ to last minute adventures & fresh air, you never know what or who you’ll find 👊🏼
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happy Sunday my homies!✌🏼| #training2xl #t2xltravels

am I a little crazy?
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I know not everyone loves working out as they travel, but I like to incorporate some sort of movement or workout to keep some routine that’s reflective of my everyday habits
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my thought process when creating workouts while I travel - short & effective 👊🏼
but there’s no better way to jump into a new city than to sweat & eat your way through it!
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the hotel gym at @hotelmonville is pretty dope & well equipped, but for this workout you’ll just need a set of DB’s & some space 💪🏼
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#HOTELWORKOUT
A1. DB OH press
A2. DB bent over row
A3. DB RDL
A4. DB front squat
A5. DB split squat
20-15-12-10-5
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notes:
• perform 20 reps of everything then decrease to 15 reps in the second set, 12 reps, then 10 reps & 5 reps
• as the reps decrease, intensity (weight) can increase
• take 30-60seconds rest between full sets
• use weights that actually challenge you for the set number of reps!
P.S. check my IG stories for demo’s of each exercise☝🏼
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do you workout while you travel? ✅or🛑 | #training2xl #t2xltravels

there is nothing I love more than looking at my plate (or bowl) of food thinking IMMA BOUT TO EAT🤩
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I’m a volume person when it comes to food ... as much as I’d like to think my portions are perfect, I don’t want to look at 3 leaves of lettuce on my plate or 1 single tbsp of peanut butter ...
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knowing this, I opt to add volume to my meals by increasing the vegetables! think: big leafy greens, cabbage, peppers, onions, tomatoes, etc. I get to add more colour & nutrition to my meal & know that I’m going to be satisfied (trust me, fibre is what helps fill you up☝🏼)
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not to mention adding a HIGH quality source of protein is also very important when it comes to satiation after a meal & it helps promote muscle growth & recovery as well💪🏼
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special props to ALL the people that recommended @mandysalads - it did not disappoint (I can tell they’re volume eaters too😏)
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feel free to send over any other MTL reco’s below! next stop is 📍: @lovrestaurant | #training2xl #t2xltravels

core strength is more than just about how many crunches you can do ...
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truth is, some of the best “core” exercises are disguised in major movements like squats & deadlifts!
it takes a ton of core strength to be able to properly brace yourself under load & hold a stable position - especially with front loaded movements like front squats☝🏼
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some of my favourite core-specific exercises may seem less “glamorous” than 100 crunches, but I PROMISE they do the job (& do it real well👌🏼)
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here are some of my go-to CORE exercise:
• deadbugs (so many variations)
• plank (front, side, stability ball, etc)
• pallof press (using resistance bands or cables)
• sawbacks (using gliders)
• leg raises (progression to deadbugs)
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as I mentioned, if you’re strength training & using load in some way, chances are you’re getting some core work done!
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looking for a program to help you get strong for life? the ATHLETE IN LIFE Strength Training Program is for you👊🏼
8-week Strength Training Program equipped with warm-ups, cool downs, supplementary workouts, nutrition guidance, video library & much more!
join the team with the link in bio👉🏼| #training2xl
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#thesweatlife #lululemon #lululemonambassador #workout #core #strengthtraining #strengthcoach #strengthandconditioning #ebook #programming #training #whstrong

SATURDAY CIRCUITS👊🏼
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you’ll need a set of DB’s + 1 MB + a good fckin’ attitude (I get my sweating from my mother @themoodivator 🙊)
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A:
60s sprint
12 DB front squat
10 DB RDL
8/ MB walking lunges w. chop
6 broad jumps
X 4 sets
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B:
60s uphill bike climb
12 DB bent over rows
10 DB OH press
8 MB raise to halo
6/ MB push-ups
X 4 sets
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make sure you’re taking 2-3 minutes rest between circuits (so between A & B), but keep the rest minimal as you’re cycling through the sets in the given circuit - this is meant to keep your heart rate elevated ☝🏼
think about grabbing weights that challenge you but you can maintain good form even when you fatigue
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happy sweating my homies!✌🏼| #training2xl

today was a good day
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appreciate the love & good vibes over the past couple days & I always appreciate hearing stories about my dad & how he impacted others in such a positive way
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IMPACT is such a powerful word & it’s something I strive to make with my coaching & my business - it’s one thing to influence people, but to truly make a positive impact on someone is something really special
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so big props to all those making a positive impact in other people’s lives, it’s making the world a better place🤗
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tag someone whose made a positive impact in your life❤️ | #training2xl

fun fact: one food my dad couldn’t stand? WATERMELON ... no idea why cause the guy would eat anything🤷🏻‍♀️
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something I’ve learned over the past couple years is that food represents way more than just calories, fuel & flavour...
in most cultures, food is what brings people together around a table
it gives people the opportunity to talk, laugh, discuss, savour & enjoy each other’s company
this is how my dad showed love - through food & serving others
he loved nothing more than to invite people in with open arms, feed them, be a listening ear & give some worldly life advice
I’d give anything to just sit at the table with my dad just one more time
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although it’s important to nourish our bodies with foods that fuel us, it’s also important to feed our souls with delicious food, belly laughs & better company - that’s what true LIVING is & if there’s one thing I’ve learned in the last 2 years it’s how to #LiveLikeJoe 💛

TRAPBAR DEADLIFT👊🏼
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you probably already know this is one of my all-time favourite exercises
I love it because it’s a multi-joint movement that takes strength, stability, coordination, & has your body under tension throughout the entire movement
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a common question would be “what makes a trapbar deadlift different from than a traditional deadlift”
simple answer: where you pull the load from
a traditional barbell deadlift has you pulling the weight from the front (forces you to really focus on positioning as you pull off the ground) & a trapbar deadlift has the resistance at your side & is more of a hybrid movement between a squat & a deadlift
quick tip: on the descend (way down), always lead with the hinge!☝🏼
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SWIPE to see some go-to cues of mine for the setup 👊🏼
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comment below with your favourite exercise! 🏋🏻‍♀️| #training2xl

always appreciate time in the kitchen when I can prepare a meal that I eat on a plate instead of out of a Tupperware 🤷🏻‍♀️
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for me, cooking & baking are a HUGE stress reliever for me, probably because I have to focus so hard on not messing things up, I don’t have time to worry about anything else!
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always fun looking for ways to make healthy alternatives of things you would normally have on hand - like canned tuna🐟
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TUNA PATTIES:
• 1 can tuna
• 1 egg
• 1 tbsp chopped red onion
• 1/2 tbsp olive oil
• 1/4 tsp dill
• 1/4 tsp sea salt
• optional: @traderjoes everything but the bagel seasoning
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mix everything in a bowl, form into patties (1 can yields ~2 patties) & cook over medium heat for 2-3 minutes per side. bonus points for pairing it with lots of colour on your plate (spinach, pepper, tomatoes). final step, ENJOY!👊🏼 | #training2xl

training should be ACCESSIBLE👊🏼
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it should be something you look forward, but something that still challenges you.
it should be low maintenance, but something to get you outside your comfort zone.
it should be simple, effective & done well - so whether that’s with barbells, a couple KB’s, or just your body weight, movement is for everyone, anywhere at any time!☝🏼
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grab a partner, a couple weights & find some space to crush this workout 👇🏼
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A. 12 KB SWINGS + jump squats
B. 12 KB ROWS + high knees
C. 6/ SA OH KB PRESS + lateral bounds
D. 6/ KB PUSH-UPS + reverse lunge to knee drive
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one partner completes the given number of reps while the other partner completes the dynamic movement in the same amount of time - repeat 3-4 sets of each & enjoy👊🏼
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happy Sunday my homies!✌🏼| #training2xl #thesweatlife

vanilla matcha stacked smoothie🥤
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stacked smoothies are my go-to on busy days but especially in this heat!
they’re called ‘stacked smoothies’ because there’s always a combination of protein + healthy fats + fibre + colour ... so pretty much it’s stacked with ALL THE GOOD STUFF🤩
this one also gets bonus points for including matcha which is a highly potent antioxidant & great source of caffeine☝🏼
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ingredients:
• 1 scoop vanilla protein
• 1 tsp ceremonial matcha powder
• 1 cup almond milk
• 1/4 cup frozen cauliflower
• 1 cup fresh spinach
• 1 tbsp coconut butter
• 1/2 tbsp flax meal
• 1/4 tsp vanilla extract
• 1/4 tsp cinnamon
optional: 1/2 tsp maca powder or greens powder
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blend & enjoy!
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happy Friday my homies!✌🏼| #training2xl

I feel like this statement may ruffle some feathers, but
I don’t like being called a ‘personal trainer’ ...
hear me out though☝🏼
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I am a strength & conditioning COACH
I truly don’t mean any offence to personal trainers, but I really value the ‘coach’ part of my title for a couple different reasons ...
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first off, majority of my background (experience, certifications, etc) come from team & small group training.
early on it was quite rare for me to be one-on-one with an athlete & truthfully I love coaching teams the most - I thrive in the group setting!
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second, I worked really hard to earn my Masters degree in coaching, something I didn’t think I was capable of for a long time & was able to achieve (s/o to @ohio.university )
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finally, I come behind a long line of incredibly influential coaches - my dad being one of them💛
as I approach the 2-year mark of his passing it really makes me think about how I carry on his legacy & I know by creating a positive impact on others through coaching is a special way to do that
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when my dad passed over 1000 people passed through his visitation, many of them being athletes that he coached over his many years & that really put things into perspective for me ...
he made such a positive impact on other people through sport & his approach to coaching that I want to continue to carry that title in his honour
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so yeah, being a coach is something I take a lot of pride in (but don’t worry @thelegacycoaching I know it’s not who I am, it’s what I do!) & you should be proud of what you do too!👊🏼
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that one’s for you pops 💛 | #LiveLikeJoe #training2xl

KEEP IT SIMPLE👊🏼
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for so long I thought I needed fully-equipped weight rooms with all the bells & whistles to get a good workout in (something I’ve definitely talked about on here before), but the older I get the more I realize how less really is more
don’t get me wrong, I LOVE training in fully-equipped weight rooms (or playgrounds as I call them😍) but it’s refreshing to know that no matter where I go or what I have access to, I can always get some quality work in🤙🏼
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so for those of you travelling lots this summer or just want to get outside more - here’s a quick circuit to do with 1 weight (MB for me) & a couple resistance bands ⬇️
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A1. squat to MB press out
A2. MB front raise to halo
B1. lateral band walks
B2. banded reverse lunges
C1. MB push-ups
C2. RB SA row
D1. MB hip hinge
D2. banded feet elevated glute bridge
E1. MB OH sit-ups
E2. RB pull-a-parts
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perform each exercise in the superset for 30s followed by a 30s rest. repeat each superset for 3-4 sets - bonus points for doing it outside & getting some added vitamin D☀️
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happy #training my homies! | #training2xl

it’s pretty special to be in a room full of like-minded people that are ambitious, dream big & have zero desire to make judgements
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I’ve always admired @lululemon from when I worked with the company years ago, but I continue to learn why they are truly top notch as now one of their ambassadors
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on Thursday I had the opportunity to meet the rest of the @lululemonto ambassador family & it was as if I had known everyone in the room for years - huge props to @lululemonto for bringing together people that are doing some really cool things but most importantly are genuinely themselves & don’t try to be anything else - that’s special 🤗
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there were SO many good vibes in one place that day & I’m so proud to help represent the @lululemon community 🙏🏼 #thesweatlife

meal prepping really does make life easier during a busy week🥗 ...
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I’m a firm believer in preparing yourself to succeed
whether that’s finding a program to help you meet your goals, setting an alarm 30 mins earlier so you’re not rushed or prepping your meals in advance - you need to take small steps to move forward!
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when it comes to meal prep, you don’t have to cook every morsel of food that goes into your mouth over the course of the week, but are there things you can make ahead time to make your life a hell of a lot easier? absolutely.
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here are some ways I like to #mealprep without over complicating things ...
• cook 1-3 different types of protein (think: grilled chicken, turkey burgers & shrimp on the BBQ)
• cut up veggies (peppers, onions, carrots, etc - much easier to just toss them into things or cook ‘em up)
• blueprint some meals (roughly think about how you can use the same ingredient in two different meals - 🙌🏼 for versatility)
• batch cook carbs (roasted sweet potato, quinoa, rice, etc)
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these small steps will help make life a little easier when it comes to your #nutrition giving you more time to focus on other things (like sleep, work, training, relationships, etc)👊🏼
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leave a ✅ below if you meal prep! | #training2xl
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#healthyfood #easymealprep #eattherainbow #foodprep #foodismedicine #health #wellness #recipes #mealprepsunday #precisionnutrition #athletenutrition