Training to excel in sport & in life.

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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

specific warm-ups & activations👊🏼
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warming up is an essential part to any workout, whether it’s a solo training session, team lift or group class. to ensure you’re getting the most out of the movements in your workout you want to make sure your muscles are firing & your body is prepped to do some damage (micro-tears in the muscle fibres is part of getting stronger!)💪🏼
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I like to work general to specific - starting with simple movements to increase the heart rate (light jog, skip, shuffle, etc) & then progress to more specific movements
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example:
workout contains squats
focusing on opening up hips, ankle mobility & activating the muscles of the lower body (glutes, hamstrings, quads, etc)
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bands are great tool to utilize for activation - providing a stimulus to get the muscles firing without completing exhausting them for the workout!
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too much info? not enough? did ya make it this far? awesome! leave any comments or questions below!

happy #Friday homies!✌🏼| #training2xl
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📸: @ess.and.elle .
#strength #strengthtraining #strengthandconditioning #coach #trainer #toronto #warmups #movement #movebetter #gym #igfit #whstrong #thesweatlifeto

the most epic banana muffins 🍌
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this was one of those “let’s see what I can throw together” & it actually turned out quite well ... we got protein + carbs + fats + flavour all rolled into one muffin 👊🏼
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4 bananas
4 eggs
3 cups almond flour
1 tsp baking soda
1 tsp vanilla
1 tsp cinnamon
sea salt
1/3 cup melted coconut oil
1/3 cup maple syrup or honey
1/3 cup cashew butter
dark chocolate chips
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preheat oven to 350 ... combine wet ingredients in a bowl & dry ingredients in another. combine wet & dry then fold in chocolate chips. spray muffin tin with coconut oil, bake for 20-22 minutes & ENJOY 👊🏼
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snacks, always ✌🏼| #training2xl
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#recipes #nutrition #healthyfood #healthylifestyle #healthyrecipes #igfood #toronto #food #paleo #paleorecipes #precisionnutrition #banana #bananabread

last night’s workshop was awesome - so much good energy in the room, people putting things out into the universe, staking their claim & being vulnerable by saying big dreams out loud
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during my workshops, we go through a series of exercises to think both short & long term, think small steps & big picture, think process & outcome, etc etc 💭
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every exercise we do won’t necessarily resonate with everyone & that’s okay!
it’s my mission to provide both athletes in sport & athletes in life with the tools to think bigger & strive to achieve what they set their mind to
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thanks to all who joined me last night & keep your eyes peeled for more workshops to come 👀
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what’s a goal you’re working on today? | #training2xl
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📸: @bettinabogar .
#goals #goalsetting #workshop #lifestyle #toronto #athlete #coach #life #selfcare #selfhelp #goal #thesweatlifeto #whstrong

EAT THE RAINBOW🌈
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okay, I probably sound like a broken record but this is one of my primary pieces of nutrition advice for athletes in sport & athletes in life
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instead of trying to over complicate things, count calories or obsess about every morsel of food - focus on eating REAL, WHOLE foods, one’s that get their colour naturally (vs. processed)
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listened to the @nike TRAINED podcast this morning with @drjohnberardi & he discussed how his first piece of advice to clients is to increase protein & vegetables - start with that then look at HOW you’re eating. it’s a great episode 👊🏼
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what does your plate look like today?🍽 | #training2xl
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#food #nutrition #health #healthylifestyle #newyear #newyearsresolution #goals #healthyhabits #lifestyle #coach #precisionnutrition #healthyfood #toronto

POST WORKOUT FUEL with a match made in heaven (🥜+🍌)
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@ketobuns + all natural PB + banana with a side of almond milk + 1 scoop of protein
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post workout fuel can look different depending on what you enjoy & what works for you.
what I would recommend is ensuring you get a high quality source of protein & some carbohydrates to refuel the gas tank👊🏼
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what’s your favourite way to refuel? | #reset2xl
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#postworkout #protein #nutrition #wholefoods #newyear #healthyfood #healthylifestyle #peanutbutter #instafood #toronto #coach #precisionnutrition

enjoyed some last minute downtime in Muskoka this weekend before it’s back to my “dynamic” schedule
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[swipe to see the followthrough, thumb to floor, perfect spiral of a snowball 🌀]
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pretty pumped that RESET2XL begins tomorrow - it’s not a cleanse, or a detox, it’s a compilation of programming, nutrition guidance, lifestyle tips, goal setting & more to create consistent & sustainable healthy habits for the new year!
& for those that follow along, you’ll get a nice discount for customized programming after the 4-weeks if it’s something you’d like to continue 👊🏼
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link in bio⬆️
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happy #Sunday my homies! | #training2xl

#shoegamestrong 👟
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love breaking in a fresh pair of kicks, especially when they’re functional!
the shoes you choose to train in are important so you need to ensure you have the right ones for what you need.

examples:
running - light, well-cushioned & moves with your foot
weightlifting - flat sole, thick heel (ideal for squats)
cross training - firm base, light & moves with your foot (@nike metcons are my favourite)
sport - specific to activity (think: cleats for turf sports or high cut for basketball)
general training - something that moves with your foot, well-cushioned & supportive
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when it comes down to it, it’s about comfort & preference - everyone’s feet & needs are different so just ensure you shop around & try a handful on if you’re looking for a specific shoe for activity👊🏼
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what’s your favourite kicks to train in? | #training2xl
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#shoes #nike #training #coach #strengthcoach #functionaltraining #sportspecific #footwear #kicks #toronto #trainingshoes #shoe #shoegame

19 for 2019👊🏼
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1. Travel on a plane to 4 different places
2. Bake a 3-tier birthday cake
3. Host a Pinterest-style holiday party
4. Play in a 3-on-3 basketball tournament
5. Purchase a new @apple MacBook
6. Run a half marathon outside Ontario
7. Attend a @createcultivate event
8. Obtain a new certification (KB or ISSN)
9. Read 5 physical books
10. Speak at a conference
11. Take a pottery painting class
12. Make my own batch of kombucha
13. Attend my first @mapleleafs game in Toronto
14. Have $_ _, _ _ _ saved by April 2nd
15. Meet with a mentor once each quarter
16. Attend a wellness retreat
17. Stay at the @simplekitchento LA @airbnb
18. Learn to snowboard
19. Take a 1-hour meditation class

well, there ya have it.
these are things that I want to accomplish to get me outside my comfort zone, try new things & adventure more✌🏼
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join the @training2xl GROUP OF GOALS on @facebook to share your list & see how others can help you accomplish it 👊🏼 happy new year homies | #training2xl .
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#goals #goalsetting #newyear #resolutions #lifestyle #coach #entrepreneur #toronto #canada #adventure #explore #bucketlist #19for2019 #thesweatlifeto #whstrong

this year, I want s’more ... s’more of what?

more love
more good vibes
more opportunities
more risks
more early mornings
more sweat
more money
more movement
more food
more sleep
more reading
more happiness
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let’s focus on the things we want to add to our lives in the new year - pumped for it!
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I’ll be posting the coveted 19 for 2019 list tomorrow & feel free to join the @training2xl GROUP OF GOALS on Facebook (link in bio) to keep you accountable to reach your goals 👊🏼
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what do you want MORE of this year?!
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happiness awaits my homies, let’s gooooo! | #training2xl

2018, what a beast you were ...
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learned a lot
failed
“succeeded”
took risks
f*cked up
learned more
tried new things
met new people
started things
ended some
spent time with some pretty incredible people
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I’m just going to assume that every year is going to kind of look like this ... there’s always going to be ups & downs, ebbs & flows, etc.
I need to continue being comfortable with being uncomfortable & to keep pursuing the things I’m truly passionate about.
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I’m pumped I finally took the jump to see what I could create with @training2xl in 2018 & I’m excited to see where it goes in the coming year. I can promise you that it’s going to continue being true to me, my core values & what I stand for👊🏼
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chucking up deuces to 2018 & welcoming 2019 with open arms✌🏼
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let’s do this homies | #training2xl
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📸: @ess.and.elle .
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#newyear #strengthcoach #reflection #entrepreneur #entrepreneurlife #toronto #canada #goals #goalsetting #lifestyle #healthylifestyle #thesweatlifeto #whstrong

nothing I love more than sharing a meal of real food with people I love (in this case @sarahfarano & @bliss_kitchen )
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best part about the holidays is being in the company of some of my favourite people. one of the ways my dad showed his love for others was cooking & sharing a meal with them - I’ve definitely embraced that🍽
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ensuring your plate is filled with all the natural colour & a good balance between protein, fats, fibre & carbohydrates is also a great way to get back into the swing of things after the holidays 👊🏼
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what’s your favourite part about the holidays? | #training2xl
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#nutrition #holidays #wholefoods #plantbased #vegan #healthy #healthylifestyle #lifestyle #foodie #health #toronto #gta #coach #food #igfood #nutritioncoach

#workoutwednesday & a happy Boxing Day👊🏼
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equipment: equalizer bars OR TRX & a set of DB’s
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5/ DB get-ups (half kneeling to stand with DB’s racked at shoulders)
5 DB 1/2 kneeling press
5/ DB SL RDL to reverse lunge
10 inverted row with hold
5/ pistol squat (with support)
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complete each exercise for 5 sets with 60 seconds rest between each set 🏋🏻‍♀️
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are you someone who needs some structure in the gym? have some specific goals you’d like to meet? contact me for a training program👊🏼
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also click the link in my bio for 50% off my RESET2XL ebook - starts JAN 7th!
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happy #training my homies ✌🏼| #t2xltheholidays .
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📸: @ess.and.elle .
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#strengthtraining #strongwomen #workout #fitness #fitfam #igfit #workouts #circuits #strengthcoach #toronto #thesweatlifeto #whstrong

apple cinnamon oatmeal bake🍏
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a perfect pairing to a holiday brunch! made with simple ingredients & all the festive flavour - it’s also packed with fibre & a great source of carbohydrates👊🏼
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recipes (& much more) are available in the @training2xl advent calendar (now available for $10) or I’m happy to share it so swipe to see👀
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lifestyle tip: share this recipe with people you love & surround your table with all the good eats & good vibes you can 💛
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happy holidays my homies! | #t2xltheholidays

crazy month, crazy year - time for family, food & Christmas🎄
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cheers to the holidays, my homies ✌🏼| #t2xltheholidays

I love my ‘alone’ time (sorry @rjlopes14 but you’re usually at work🙊)
when you’re constantly surrounded by people, giving all your energy into what you do, I’ve definitely learned the importance of having time on my own to slow things down
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spending today breaking in my 2019 agenda (@erincondren has been my go-to for 4 years now), setting some business & personal goals as well as reflecting on 2018💭
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got a protein coffee in hand which I’ve been loving lately - perfect blend of caffeine + protein + healthy fats 👊🏼
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coffee + 1/2 scoop of protein + 1/2 tbsp coconut butter + ceylon cinnamon - blend on high for 30-45 seconds & enjoy!
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IT’S ALMOST CHRISTMAS MY HOMIES!🎄| #t2xltheholidays .
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#strengthcoach #entrepreneur #goals #goalsetting #agenda #planning #reflection #newyear #holidays #toronto

#WORKOUTWEDNESDAY 👊🏼
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lower body strength workout - all you need is 1 heavy KB + open space!
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5 SA swing
5 goblet squats
5 RDL
5/ reverse to lateral lunge
20yd SA farmer carries
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complete 5 sets with 30-60s rest between sets. ensure you’re using adequate weight to challenge your body in the right way 💪🏼
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you training today? | #training2xl #thesweatlifeto
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📸: @bettinabogar .
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#strengthtraining #strengthcoach #strongwomen #toronto #lululemon #fitness #workout #igfit #circuittraining #whstrong

“someone once told me not to bite off more than I can chew. I said, I’d rather choke on greatness than nibble on mediocrity.” #mondaymotivation
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keeping this short & sweet - 25% off 1-on-1 goal setting sessions TODAY only ‼️
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use code T2XLGOALS for 25% off a private goal setting session that can be done in-person or via FaceTime & can be booked for anytime in January!📝
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contact me if you have any questions, or head to my website to get your session today👊🏼
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happy #monday homies ✌🏼| #training2xl

dialed in on what’s to come 👊🏼
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want to take a second to give a shoutout to @lululemonto & my Yorkdale family for the opportunity to represent a company I really value (for more than just their quality clothes)
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I appreciate that @lululemon takes pride in their community & finds people who represent that to be their ambassadors. doesn’t matter how many followers one has, or how ‘cool’ they appear to be, it matters what they are like in their community & who they show up as in their lives each & every day
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another reason why @lululemon & I get along is they love goal setting as much as I do! thank you for allowing me to be apart of an awesome community of some pretty incredible individuals, it’s an honour 🙏🏼
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if you’re interested in setting goals in the new year, don’t miss your chance to come to the Training2XL at Goal Setting New Year Workshop on Saturday January 12th at the Attic (lululemon Queen St) - tickets available in the link my bio!
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let’s get ready for a big week homies👊🏼| #training2xl
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📸: @jaycrewsphotography .
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#lululemon #thesweatlife #thesweatlifeto #toronto #canada #canadianmade #whstrong #strengthcoach #goals #goalsetting #workshop

DARK CHOCOLATE PEPPERMINT T2XL PROTEIN BOMBS✨
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my go-to recipe & snack for busy days - packed with protein + healthy fats + fibre, ensuring I’m giving my body what it needs to recover & feel satiated between meals👊🏼
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▫️1/4 cup almond flour
▫️1 scoop chocolate protein
▫️1 tbsp cacao powder
▫️3 tbsp sunflower butter
▫️3 tbsp maple syrup
▫️1/4 tsp vanilla extract
▫️1-2 drops peppermint extract
▫️pinch of cinnamon + sea salt
▫️optional (not optional): festive sprinkles
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▪️mix dry ingredients in a bowl
▪️in a separate bowl, combine wet ingredients
▪️combine wet & dry ingredients (have 1 tbsp of almond milk on standby to help with consistency if needed)
▪️add sprinkles
▪️set in freezer for 5-10 mins
▪️roll into balls & enjoy!
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happy Friday homies, we made it🙌🏼| #t2xltheholidays .
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#snacks #recipes #healthysnacks #healthylifestyle #holidays #christmas #holidaytreats #nutrition #healthyrecipes #toronto