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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!

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#WORKOUTWEDNESDAY
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all you need for this one is some space, 1 weight (MB), 1 mini band & a good f*kin attitude 🙃
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A1. MB reverse lunge
A2. MB SL RDL
A3. MB OH dead bugs
4 x 12-10-8-6 (reps)
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B1. MB low slam
B2. banded SA row
B3. push-ups
4 x 10/
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C1. MB 1/2 Turkish get up
C2. MB skater squats
C3. banded bear crawl lateral walks
4 x 5/
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this is a nice little full body sequence that’s easy to do with limited space - the key here is going BAREFOOT
#barefoot movement allows you to really dial in on what you’re feet are doing during different exercises - where do you feel the weight?
what are your toes doing?
do you feel stable?
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think about digging those big toes & pinky toes into the ground & locking in your heel 👊🏼
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are you training today? | #training2xl

happy thanksgiving, my homies!🤗
much love to you all & your families - love any excuse to sit around a table with my favourite people
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this year I’m thankful for:
• family, friends & @rjlopes14 (always)
• my health
• my dad’s legacy
• colourful leaves
• restful sleeps
• matcha lattes
• living in the city
• heavy DB’s
• new opportunities
• my little labour of love @training2xl
• a good pair of running shoes
• hugs from my mom @themoodivator
• routine
• my notebook
• good vibes
... I mean, the list could really go on but I’ll cut it there - you get the point👊🏼
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what are you grateful for this #thanksgiving ? | #training2xl

it’s CROCKPOT szn babbbyyyyyy!🥣
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if you want to talk about easy meal prep, let’s talk about using a crockpot - especially in the fall & winter!
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this is a chilli recipe that kinda happened by accident but turned out 👌🏼it’s packed with high quality protein (thanks to @trulocal ), lots of fibre, healthy fats & a ton of nutrients - this makes for a great meal to share with loved ones🤗
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ingredients:
• 1 lb. ground turkey or beef
• 1 can black beans (rinsed & strained)
• 1 can diced tomatoes
• I cup butternut squash (diced)
• 1/4 cup white onion (chopped)
• 2 tbsp tomato paste
• 2 tbsp olive oil
• 2 tbsp flax seeds
• 2 tbsp chilli powder
• 2 cloves of garlic
• sea salt & pepper to taste
optional: fresh avocado to top
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directions:
• put ground turkey (or beef) into crockpot with garlic + olive oil + sea salt + pepper
• set it on HIGH & cook for 1-hour
• after an hour, add the rest of the ingredients into the crockpot
• cook on HIGH for another 2-3 hours, mixing occasionally
• serve with fresh avocado or a dollop of plain Greek yogurt
• enjoy!🥣
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with #thanksgiving this weekend, it’s always nice to think about WHO we get to share good food with - that’s the best part!
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tag someone below you LOVE sharing food with 👇🏼| #training2xl

“when chuck norris does a push-up, he isn’t lifting himself up ... he’s pushing the earth DOWN.”💪🏼
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we should all have confidence in our movement like Chuck Norris has!
movement doesn’t have to be complicated - stick to doing the basics (like push-ups) & do them well 👊🏼
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here’s a quick #bodyweight circuit you can do anywhere👇🏼
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A1. push-ups
A2. step-ups
A3. side plank to rotation
B1. rear-foot elevated split squats
B2. glute bridge walk-outs
B3. plank knee drives
C1. prisoner squats
C2. Cossack squats
C3. bear crawl walk-outs
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perform each exercise for 45s, resting for 15s between each exercise & 30-60s between each set - repeat each circuit for 3-4 sets 🔥
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happy Thursday my homies!✌🏼 | #training2xl

MASH-UP MUFFINS👊🏼
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mash-up has a double meaning - main ingredient is mashed bananas & this recipe is a mash-up of random ingredients that I had left over on my baking shelf 🙃
but hey, they worked out!
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ingredients:
• 4 mashed bananas
• 4 eggs
• 1/4 cup coconut oil (melted)
• 1/4 cup maple syrup
• 1/4 crunchy peanut butter
• 3 cups almond flour
• 1/4 cup coconut flour
• 1 scoop vanilla protein
• 2 tbsp flax seeds
• 1 tsp cinnamon
• 1/2 tsp nutmeg
• 1/2 tsp baking soda
• 1/4 tsp sea salt
• chocolate chips
• chopped hazelnuts
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directions:
• preheat oven to 350 degs
• mix all wet ingredients in a bowl
• in a separate bowl, combine all dry ingredients
• combine wet & dry ingredients & mix well
• fold in chocolate chips, chopped nuts & whatever else you can find in your cupboard!
• portion out batter into muffin tray & bake for 20-22 minutes
• let cool & enjoy 🤗
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this #recipe is great for meal prep - packed with energy to keep you fuelled on busy days & a great use for ripe bananas!🍌
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enjoy my homies✌🏼| #training2xl

there’s a reason for it, I promise!
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a reason for what you may ask ...
a reason to do trapbar deadlifts all the time☝🏼
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deadlifts are an excellent full body compound movement that targets the posterior chain (back of the body)
trapbar deadlifts are a great deadlift variation because you are pulling the weight from the side of your body as opposed to in front - this is a great way to strengthen the pull off the ground from a more neutral position
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but there is a reason why I post about them so much & a reason we should continue to do the basics & do them well ... it’s because THEY WORK.
they work by strengthening our muscles & our joints
they work by protecting our body from injuries
they work by helping build a foundation of strength to progress to other movements
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in a world full of “look-what-I-can-do movements”, it’s important that we don’t forget the basic movement patterns & give them the love they deserve - we don’t need to reinvent the wheel! | #training2xl

Sunday tips to start your week off strong👊🏼
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habits are small daily practices we do repeatedly without giving much thought to them (kinda like we’re rolling on automatic)
these small, simple habits repeated consistently over time are what create BIG change in your lifestyle ☝🏼
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here are some habits I’ve incorporated to set myself up for success each week ...
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• create a list of NON-NEGOTIABLES - things you know you want to accomplish each day that will have you feel your best (ie. movement, meditation, sleep, journaling, etc)🧘🏻‍♀️
• review schedule to remind yourself of any important dates, meetings, deadlines, etc📆
• plug in your ‘self care’ right into your calendar (like an appointment) - this could be your workouts, time to read or time alone🗓
• create your Monday to-do list of some simple tasks & the things you have to get done for work, school or life - adding some simple tasks will help get you on track & in the groove by being able to complete them & cross them off quickly ☑️
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you can also get specific - making note of meals you want to make, setting reminders for things you want to accomplish, your specific workouts, etc. but you want to find something that works for YOU & your lifestyle ✌🏼
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what’s one thing you do on Sundays to get you prepped for the week? | #training2xl

happy Friday my homies ☺️
because I can’t think of anything more creative than that ...
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big week of creating, programming & brainstorming but I’m grateful to be here & pumped about what’s ahead ✌🏼
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what’s one thing you’re excited for? | #training2xl

WARM APPLE CRISP🍂🍎
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there is legit nothing better than apples in the fall picked with love 😌
we have a ton of them right now & instead of letting them go to waste, I’ve been firing up a simple apple crisp🍎
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this is packed with fibre, antioxidants & energy - this a great midday snack or something to share as a post dinner treat!
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ingredients:
• 3-4 apples chopped
• 1 tbsp lemon juice
• 1 tsp cinnamon
• 1 tsp pumpkin pie spice
• 2 tbsp coconut oil (melted)
• 3-4 tbsp maple syrup
• 1/2 cup rolled oats
• 1/3 cup almond flour
• 1/2 tsp baking soda
• 1/2 tsp baking powder
• 1/2 tsp vanilla extract
• 1/4 tsp sea salt
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directions:
• preheat oven to 350degs
• in a bowl, mix chopped apples with 1 tbsp maple syrup + lemon juice + cinnamon + pumpkin pie spice until apples are completely covered
• place the apple mixture in an 8x8 dish (coated with a bit of coconut oil) & bake in oven for 10 minutes or until soft
• in a separate bowl combine oats + almond flour + baking soda/ powder + coconut oil + rest of maple syrup + vanilla + sea salt + more cinnamon
• once apples are done, pour oat mixture on top & place back in oven
• bake for 15-18 minutes or until top layer is golden brown
• let cool & top with coconut yogurt, coconut whip OR vanilla ice cream & ENJOY! 🤩
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LET THE FALL RECIPES BEGIN!
happy Thursday my homies! ✌🏼| #training2xl

I LOVE LEARNING 🤩
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my goodness, I sound like such a geek I know but I really do love learning about different techniques, different ways to teach others & different perspectives 🤓
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I’m very aware of how I learn best - I like to write/ record & I’m very visual, I want to SEE what’s being asked of me or what’s being discussed👀
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not only is it important to understand how we learn best on the receiving end, but if we are in a position to teach, it’s important we know how others learn so we can deliver in ways they understand!
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this is something we discuss in the T2XL Cueing & Programming Clinics - it’s one thing to know the information, but it’s another thing to be able to deliver it in a digestible way 👊🏼
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many of us learn in a combo of different ways, but it’s important we understand how we retain information best & acknowledge how others learn - this will help us be the best leaders & teammates to those we work with 🙏🏼
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what kind of learner are you? 🤓 | #training2xl
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📸: @iamjasondam

did you know it makes a huge difference?
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recovery that is. yes, there are a ton of different modalities you can use to help your body recover better, but as with anything you need to find what works best for you
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tight hips? maybe some banded work would do you good
tight glutes? maybe you’re using a lacrosse ball to help release them
tight & sore all over? maybe you’re taking yourself through a mobility flow or yoga sequence
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whatever the case, you need to do what’s best for you & what actually makes YOU feel better👊🏼
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another note about recovery is that even your rest DURING a workout plays a role in what you’re body is going to take from it - you can change the stimulus of an exercise simply by changing the rest period (that will ultimately affect how much intensity/ weight is) between sets☝🏼
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so make sure to give rest & recovery the respect it deserves before, during & after your training🙌🏼 | #training2xl

reaching for all the big goals in front of me 🙌🏼
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my goodness, sometimes I drive myself crazy with all the ideas swirling around in my head, but this weekend was another reminder that some of these crazy ideas have led me down the exact path I’m suppose to be on ... running another Cueing & Programming Clinic at @pressplayphysio was awesome & made me so pumped to continue to refine it👊🏼
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love being surrounded by people who are hungry to learn & chat about all things human movement ☝🏼
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here’s what’s on the agenda for fall:
• oct 2nd - release of TEAM2XL small group training program registration 💪🏼
• oct 26th - Cueing & Programming clinic TORONTO 📝
• nov 3rd - Cueing & Programming clinic HALIFAX at @move.east 📝
• nov 17th - release of the 2019 T2XL advent calendar🎄
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& I’m sure I’ll think of 10 other things to add to that list so stay tuned 🙃
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want in on the clinics? tickets available with link in bio 👊🏼
HAPPY SUNDAY MY HOMIES! | #training2xl
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📸: @emma.e.arsenault

pre-workout fuel👊🏼
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doesn’t need to be complicated, but it’s gotta be something that gives you energy, sits well in your stomach & something you actually enjoy eating ☝🏼
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you want to aim to consume CARBS + FATS pre-workout to give your body energy to train & you can never go wrong with a little PB&J combo 🍓🥜
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plain rice cakes + crunchy peanut butter + fresh strawberries + cinnamon + cacao nibs
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a perfect medley of carbs to fuel the muscles, healthy fats for a secondary energy source, strawberries for micronutrients & some superfood power from the cinnamon + cacao nibs🙌🏼
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what do you eat pre-workout? | #training2xl

#WORKOUTWEDNESDAY 👊🏼
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love me some good landmine exercises - it’s such a great tool to add some variety to your training & forces you to focus on different positioning, bracing & resistance💪🏼
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I especially love the landmine squat because the barbell forces you to keep your chest upright & weight back through the hips - the bar path doesn’t let you collapse forward!
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LANDMINE CIRCUIT:
1. landmine squats
2. landmine SA press
3. landmine reverse lunge
4. landmine SA row
5. landmine rotations
4 x 8-10 reps of each exercise, taking 30-90s rest between sets 💦
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how are you training to excel today?! #training2xl

it may be fall now but I’m still eating like it’s summer🍽
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HIGH QUALITY PROTEIN +
LOTS OF COLOUR +
COOKED IN HEALTHY FATS
= my kinda meal👊🏼
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what did you have for dinner tonight? | #training2xl

weekend vibes ✌🏼
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I am grateful for ...
• my family (both blood-related & not)
• my health
• waking up with no alarm
• good weather
• my ambition
• opportunity
• my sweating capacity (#gatorade commercial)
• quality time with people I love
• good vibes
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hard to have a bad day when you start with what you’re grateful for - what are you thankful for?
happy Sunday my homies ✌🏼| #training2xl
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📸: @emma.e.arsenault

are you aware what’s going on around you?
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I’m talking about your ENVIRONMENT - your living space, your desk at the office, your gym bag, your closet, etc.
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our environment plays such a crucial role in our productivity & our day-to-day well-being - to be honest, it’s one of the most important factors
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environment could be the physical space around you, but it could also include the people you choose to surround yourself with & the energy (trust me, you can feel it)
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from a very young age my mom (@themoodivator ) always talked about having a clutter-free environment to help us think clearly & not feel stressed out about our surroundings - this has definitely carried into my adult life & creating an environment for myself to be creative, think freely & be productive is SO important to me
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here are some of the key features of a workspace I look for or try to create for myself ...
• natural lighting
• big desk space (because I have 8 notebooks)
• flowers/ greenery (I have both real & fake)
• organization amongst my things (not pictured is my storage unit)
• an open mind
• a blank page
& lots of good vibes that I create for myself & others ✨
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it doesn’t have to be fancy - maybe it’s just simply organizing a pile of papers, clearing the space around you or ignoring negative people ...
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your environment reflects your ability to produce & perform - think about the environment you’re creating for yourself☝🏼| #training2xl

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