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Training to excel in sport & in life.  

 
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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!

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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!

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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 breakfast for dinner is ALWAYS a great idea🍳 . doesn’t matter what time of day it is, it’s important that you’re getting a variety of macro- & micronutrients ... protein (homemade turkey medallions + egg) fats (egg yolk + ghee) micronutrients (strawberries) pancakes (soul food) . I refer to this type of meal as the TRIFECTA (protein + fats + fibre) because it helps you feel satiated, promotes recovery & smooth digestion 👊🏼 . side note: this @birchbenders pancake mix is SO good & found at @costco_canada 👌🏼 . what’s on your plate tonight homies? | #training2xl . . . . #breakfast #breakfastfood #breakfastfordinner #nutrition #wholefoods #pancakes #protein #healthyfats #athletenutrition #toronto #meal #healthyfood #healthylifestyle #iamwellandgood #wellgoodeats nothin’ says the WEEKEND like a box full of treats from the @thebutternutbakingco (my favourite bake shop in the city & yes we went back for seconds) . happy #sunday & #stpatricksday my homies!🍀 | #training2xl it’s almost turf season ... . the TRAINING2XL in the OFF-SEASON program is quickly approaching! . if you are an athlete in sport looking for a place to train this spring/ summer, I’ll be running sessions out of @meraki.oakville (mornings) & @philosophyscw (afternoons) from May 6th to August 31st👊🏼 . it’s the time to physically & mentally prepare for the upcoming season, focusing on strength, power, speed, endurance & conditioning🏋🏻‍♀️ . all sports & levels welcome small group or individual training available limited spots so contact me (alena@training2xl.com) for more information💪🏼 . are you training-to-excel this off-season? | #training2xl . . . . #offseason #offseasontraining #sports #sport #athletes #athletetraining #smallgrouptraining #strengthandconditioning #strengthcoach #hockey #golf #soccer #basketball #motivation #strengthandconditioningcoach #nsca #ncaa #oua #usports #thesweatlife #thesweatlifeto #WORKOUTWEDNESDAY . I love a good single side (unilateral) movement. it’s a great way to add a little extra core activation & forces your limbs to work more independently (think using DB’s vs. BB’s) today’s workout is a FULL BODY STRENGTH with a focus on single side work👊🏼 . A1. 1/2 kneeling SA press (see pic) A2. SA SL bent over row 6/ x 4 sets . B1. DB rear-foot elevated split squat B2. DB marching RDL 6/ x 4 sets . C1. RB split stance row C2. RB split stance press 8/ x 3 sets . D1. SA farmer carry D2. bear crawls 15yds/ x 3 . make sure you’re taking proper rest between sets & using a weight that is going to challenge you💪🏼 . how are you training to excel today homies? | #training2xl . . . . #workout #gym #strengthandconditioning #fitness #strengthtraining #strengthworkout #strengthcoach #nsca #toronto #gta #igfit #workouts #strength #strongwomen #workoutroutine #thesweatlife #thesweatlifeto #whstrong the ultimate BREAKFAST BOWL🥄 . this bowl is perfect for breaking my fast & fuelling the day! packed with tons of protein, healthy fats, nutrients, fibre, etc - exactly what’s needed to fuel, repair muscle, absorb nutrients & fill you up👊🏼 . base: 3 tbsp chia seeds 1/2 scoop vanilla protein 1/2 cup almond milk . toppings: frozen berries (antioxidants) almond butter (healthy fats) bee pollen (complete protein + nutrients) coconut yogurt (cause it tastes like whipped cream) Brazil nuts (great source of selenium) . this is a very nutrient dense meal meaning it has lots of good stuff but still high in calories, but I promise this bowl will leave you feeling satisfied🥣 . how are you fuelling up today? | #training2xl . . . . . #breakfast #breakfastfood #recipes #whole30 #paleo #foodismedicine #toronto #nutrition #precisionnutrition #athletefuel #nutrients #protein #healthyfood #healthyrecipes #snack #mindbodygreen #iamwellandgood #wellgoodeats let’s talk TRAINING SCHEDULE🗓 #chalktalk . planning your week of training is an important factor if you have specific goals! you want to make sure you’re doing work that will compliment what you want to achieve👊🏼 . ensuring you have a balance of strength + conditioning + rest + active recovery in your week is essential for not only optimal performance but also staying injury free! . obviously you want to choose activities you enjoy & that challenge you, but it’s always important to incorporate a rest day 1-2 active recovery days & your actual workouts so you can get the most out of your training☝🏼 . do you think about your training schedule? is it conducive to what you want to achieve? let me know!⤵️ | #training2xl . . . . . #workout #workoutroutine #training #trainingschedule #coach #strengthcoach #strengthandconditioning #balance #health #performance #toronto #recovery #goals #thesweatlife #thesweatlifeto #whstrong the best kind of Saturday set-up after a busy morning🌤 _ setting some goals working on some projects I’m excited about drinking @mccafecanada coffee enjoying some alone time _ need some guidance with your goals? want a place to record everything? want to add some tools to your toolbox when it comes to thinking big? 🔗in bio for the T2XL at Goal Setting Interactive Workbook📝 how do you spend your Saturdays? | #training2xl . . . . . . #goalsetting #goals #goalcoach #goalcrusher #goaldigger #lifestyle #health #weekend #weekendvibes #toronto #quiet #selfcare #coffee #entrepreneur “here’s to strong women. may we know them, may we be them, may we raise them.” . a day to celebrate the big things women around the world are doing today & every day . grateful for the struggles I’ve faced over the past couple years - they’ve made me a hell of a lot stronger👊🏼 . resurfaced a blog that I wrote for #IWD two years ago & everything I wrote is still pretty accurate today - give it a read with the 🔗 in my bio . happy #InternationalWomensDay 🚺 | #training2xl homemade salmon cakes🍴 . great way to spice up your canned fish (works for tuna as well) which is an awesome source of protein, healthy fats & tons of micronutrients👊🏼 . ingredients: ▫️1 can of wild salmon ▫️1 egg ▫️1-2 tbsp of almond flour ▫️1 tbsp of chopped red onion ▫️1 tsp of lemon juice ▫️1/2 tsp of dill ▫️sea salt & pepper . directions: ▫️combine all ingredients in a bowl until completely mixed ▫️press into patties ▫️cook with avocado or coconut oil over medium heat for 2 minutes per side ▫️serve with lots of colourful veggies & enjoy! . what’s on your plate today homies? 🍽 | #training2xl . . . . #wholefoods #healthyfood #lifestyle #foodie #paleo #lowcarb #nutrition #foodismedicine #whole30 #whole30recipes #recipe #lunch #dinner #easymeals #healthyrecipes #paleorecipes WORKOUT WEDNESDAY👊🏼 . grab a set of DB’s & get ready to work some unilateral (single side) strength 💪🏼 . SA snatch SA squat to press SA reverse lunge SA bent over row SL RDL SA elevated push-up 5/ per side x 5 sets (resting 30-60s between sets) . complete all reps on one side of the body then switch to the opposite side before resting! remember to use a weight that is going to challenge you (looking for an increase in your ❤️ rate) . happy sweating my homies!✌🏼| #training2xl CHOCOLATE CHIP COOKIE DOUGH PROTEIN BOMBS🍪 . one of the OG #T2XL recipes that I make on the regular & always enjoy changing it up in some way! these are packed with PROTEIN + FATS + FIBRE which makes for a satisfying & tasty snack 🤙🏼 . you’ll need ... almond flour vanilla protein powder flax seeds cinnamon sea salt dark chocolate chips hazelnut butter maple syrup vanilla extract & lots of love . check my blog post in the link in my bio for full directions✌🏼 | #training2xl . . . . #recipes #snacks #protein #healthysnacks #lifestyle #healthylifestyle #snack #lowcarb #paleo #chocolatechipcookie #nutrition #coach sundays are for coachin’ chillin’ workin’ comfy clothes matcha family time . I’ve yet to find a better matcha in the city than @nutbar.co - any other suggestions?👇🏼| #training2xl NON-NEGOTIABLES👊🏼 . small daily habits that make you feel, perform & live your best. these could be things that you currently do in your every day routine, things you aspire to make a habit or things that help put you in a positive frame of mind regardless of what’s happening around you💭 . my 4 non-negotiables are ... MOVEMENT MEDITATION JOURNALING FLOSSING . all these things allow me to be in the best possible headspace for my day & benefit both my mental & physical wellbeing🙏🏼 . check out the IGTV video on my page to hear a little bit more about it! . what are your non-negotiables?👇🏼| #training2xl . . . #health #lifestyle #dailyhabits #morning #morningroutine #coach #worklifebalance #balance #toronto #journaling #meditation #mindfulness #movement #flossing #thesweatlife #thesweatlifeto the TURKISH GET-UP - an exercise that almost everyone has a love/ hate relationship with👈🏼 . it can be a challenging exercise to get the hang of, but once you do you reap the many wonderful things about them . benefits of the TGU: core stability, shoulder stability, coordination, balance, body awkwardness, etc. . cues I love: eyes to the weight punch the ceiling replace elbow with hand T-position hips high leg through stand tall . important to break down the movement & pause at each position to really make sure you’re stable. once the movement becomes more fluid then you can start challenging yourself with the weight👊🏼 . do you incorporate TGU’s in your training? | #training2xl . . . . #movement #exercise #strength #strengthtraining #strengthandconditioning #coach #strengthcoach #toronto #strongwomen #thesweatlife #thesweatlifeto #whstrong always appreciate visiting a place that prioritizes healthy living from whole food health hubs, sweaty workouts, & more bike lanes than roads - #Vancouver you definitely didn’t disappoint! . in case you’re visiting Vancouver in the next little bit, here are some of the spots we’ve hit ... . ▫️coffee: @nemesis.coffee @platform7coffee @49th @elysianroasters . ▫️food: @turfliving @festalpaleocafe @tractorfoods @cartemsdonuts @luckysdoughnuts @meatandbread @gobblevancouver @virtuous_pie @gloryjuiceco . other tips to stay healthy while travelling: walk everywhere sleep lots drink more water than anything else try new workouts enjoy yourself & don’t stress about eating a damn donut👊🏼 . happy #travelling homies! | #t2xltravels . . . . #travels #vancity #canada #healthylifestyle #healthyfood #city #lifestyle #travel #travelbc #britishcolumbia #paleo #glutenfree #cafe #thesweatlife just happy to be here in #Vancouver 😌 . happy sunday my homies! | #t2xltravels the T2XL NO BAKE PROTEIN BAR - one of my OG go-to recipes 👊🏼 . easy to make stores well tastes good & what’s better than knowing EXACTLY what goes in the food you eat? . PROTEIN + HEALTHY FATS + FIBRE = the trifecta for a satisfying snack🙏🏼 . you’ll need ... almond flour coconut flour vanilla protein chia seeds maca powder cinnamon cashew butter coconut oil maple syrup vanilla extract almond extract rainbow sprinkles . check out the complete #recipe on my blog (🔗in bio)👈🏼 . happy #snacking homies! | #training2xl . . . . #healthysnacks #recipes #healthyfood #healthlifestyle #protein #proteinbars #macros #blog #blogger #foodblog #nutrition #athletefood #birthdaycake let’s talk about SPECIFICITY👈🏼 . training in a specific way is important especially if you have specific goals! whether you’re an athlete in sport or in life, you need to be mindful of what you’d like to accomplish when you train . if you want to build strength - amazing, but you have to strength train in order to do that. being specific doesn’t just mean the particular exercises you use (though that is very important) it also encompasses the types of workouts you do & when you do them! . example: if your goal is to do a pull-up but you only go for long distance runs, that most likely won’t add up for you - you have to train to prepare your body for what you want to accomplish👊🏼 . the notion of “sport specific” training could be a whole other topic but when you train athletes, your ultimate goal is to prepare them for their sport & specific needs - strength, power, speed, endurance ... sounds like pure athleticism to me 👊🏼 . if you’re looking to hit some goals in the gym, change up your routine or looking for some structure - I’ve got your back! I design custom programs to meet your needs, goals, lifestyle, etc (🔗in bio) . you training to excel today? | #training2xl . . . . 📸: @ess.and.elle 📍: @thephoenix.effect . #chalktalk #strengthandconditioning #strengthcoach #programming #athletes #athletetraining #toronto #thesweatlife #thesweatlifeto #whstrong what better way to show your family that you love them then by working out with them 😌 . here’s a quick & effective DB circuit you can complete with a partner . 5/ SA DB squat to press 5/ SA DB RDL to row 5/ DB alt lunges 5 DB push-ups 5 DB pop ups (think similar to a half burpee but no jump) . one partner completes the exercises, while the other partner holds a bear crawl hold👊🏼 . happy #FamilyDay homies! give your loved ones a big squeeze today (& every other day)💗 | #training2xl . . . . . #workout #strength #strongwomen #fitness #partnerworkout #strengthandconditioning #coach #trainer #toronto #gta #thesweatlifeto #thesweatlife #whstrong