A BIT ABOUT ME

As a professional trainer, I am dedicated to helping my clients become stronger both in and outside the gym. My mission is to provide my clients with the necessary tools to feel empowered and confident in their lives. Everybody is unique, with their strengths and limitations. My approach is to build a personalized plan based on each individual's health, schedule, and fitness goals. I aim to guide my clients to transform their minds and bodies by influencing them to make more mindful decisions regarding their health and fitness. I will guide you along your journey by helping you improve your habits and encourage you to take control of your life even during the busiest and most stressful times.

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Lean mean fighting machine 😈

Client spot light @xisforxavier

Words cannot describe how proud I am of this guy:

• 3-months strength training program 2-3 x week focusing on full-body strength and functionality
• 8-10lbs down through a sustainable fat-loss phase
• muscle gain and body composition changes
• Increasing steps to over 12k per day
• More energized
• More confident
• Improved sleep
• Great recovery techniques implemented
• Mentally & physically stronger
• Massive mindset shift
• CAN DO attitude
• Continuously planning & preparing
• 80-100% consistency
• Absolutely crushed the 2025 Ottawa Marathon last Sunday at 3:19:31 (under 5% of the world’s population btw) INSANE.

Xavier was successful because he committed, he communicated, checked in, and he implemented everything I through his way. If something wasn’t working, we adjusted his training and nutrition. I gave him tips that resonated with him and the results speak for themselves. This is a crazy transformation for 3-months but it was all possible because he fully committed, took accountability and gave his all.

The best recipe for success along your fitness journey is being truly honest with yourself and what you’re truly willing and able to change for yourself. Each person is unique and everyone’s goals look different. But you can’t expect insane results if you’re not willing to make big changes.

Big changes = Big Results

Dialled in.

Reminder that the scale is one tool out of the tool box to measure progress and shouldn’t determine your worth. I literally do not care how much I weigh as long as I feel good in my body. As long as I remain strong, can do everything I want my body to do and that my clothes fit comfortably, I’m happy.

This is the first time in my life that I’m solely training for athletics and not aesthetics. (Not that there’s anything wrong with wanting to look good, we all do btw), but the point I’m making is that I’m solely focusing on what my body can do versus what it looks like right now.

I’m currently cutting 10lbs simply to make my muscle ups/pull ups easier, that’s it and it feels pretty damn good.

Current weight is 167lbs goal is 160lbs. If things start flying at a slightly heavier body weight, then I’m okay with that too.

For anyone who is aware of my journey, this is a huge win. From fad diets, losing 70lbs, binge eating, body dysmorphia and trying to shrink myself to be as small as possible, I’ve come a long way. I’m proud.

9-Week MEMC Fitness Barbell Strength and Conditioning Registration for Private Group Training is now LIVE.

Details:
Starts: May 2nd
Time: Friday’s 6am
Cost: $225 (9 classes)
Location: Forge Training (class room side)
Experience: beginner- intermediate

DM me directly for registration details!

I am a fitness coach but I also:

1. Drink alcohol once in awhile (a few too many drinks from time to time lol)
2. Don’t always get 8 hours of sleep
3. Drink coffee first thing in the morning (before eating)
4. Eat processed foods
5. Watch a lot of trash reality TV
6. Eat take out on a weekly basis
7. Drink diet pop/zero calorie drinks
8. Often times don’t want to train/even dread it

There’s always going to be room for improvement, it’s not about being perfect, it is all about your overall habits being consistent. I cook most of my meals, I eat a high protein diet, I track my calories/macros, I aim for 7-8 hours of sleep (don’t always get it), I do sleep meditations most nights, I train 4 x per week consistently, I walk over 10k steps per day, etc. I’m far from perfect but I’ve come a long way. It’s all about small incremental improvement and being really damn consistent with the basics.

This past year, I’ve really put an emphasis on thinking about who I am without the gym. Inuring my back 4 months ago forced me to dig deep and think about who I am beyond just being fit and strong.

As a coach, you want to lead by example by making health and fitness a priority. Unfortunately, it is very easy to wrap ourselves up with the identity of being a PT. The identity of being the healthiest, the strongest, the leanest, whatever fitness might mean to you.

This year has equally been one of the best but also the hardest years of my life. I got married to my best friend, my business is growing and doing better than ever, I’ve grown closer to some incredible people in my life. And on the other hand, my husband and I had to enter the first year of our marriage doing long distance, a lot of other personal issues arose which lead to debilitating anxiety and burnout. My mind and body were screaming “enough is enough”. I was forced to re-evaluate my life and how hard I was pushing myself in all aspects. I had to completely regress my training and ask for help. Thankfully, this taught me to be more relaxed with my nutrition, to have more fun, to have some drinks once in a while, and to take more time off to travel.

For the first time in a very long time, I feel like myself. I know who I am, I feel more confident in myself, and I feel so much more relaxed. My emotions aren’t controlling me, I’m feeling things when I need to feel them and trusting the process. I’m back to lifting heavy, I appreciate my mind and body and admire my resilience.

Yes, I am a proud Health & Fitness Coach but I am so much more than my work title.

The version of me you’re getting today, is the most authentic and real version you’re getting 💕

Registration for Private Group Training for March & April is now LIVE!!!!

Come spring into spring the right way! 🐰 🐣 💐 🌼

Always wanted to do personal training and really improve your strength and barbell skills but can’t quite afford it? This is a great way to try it out in a private group setting with strong like-minded people.

Details: March 7th - April 25th
-Cost $25 x 8 classes
-Fridays at 6am
-Location at Forge Training (classroom side)
-Experience required: beginner-intermediate (experience with barbell required)
-Free access to True Coach App to track workouts and progressions

DM me directly for registration details to get started!

Reminder that goal weight vs. weight to achieve your desired physique are 2 very different things.

The body that you desire might be heavier than you think. I am 5’7” and I weigh 165lbs. I’ve been overweight for the majority of my life and because of this, it was ingrained in me to want to be smaller. It’s been a massive learning opportunity to be okay with weighing a bit more to achieve a physique that I am proud of. My physique began to really transform by prioritizing my nutrition, going through a fat loss phase, then transitioning to caloric maintenance for over a year, and cranking up the intensity in my training. I highly recommend getting your foundations down and continuously working on them before considering doing a calorie deficit through calorie counting. You can still get significant results without being too strict. No matter your level of expertise, everyone goes through times where their foundations are lacking.

Focus on:
-Sleeping 7-9 hours per night
-Eating enough protein
-Strength Training at least 2-3 x/week
-Getting enough fibre
-Walking 7-10k steps/day
-Managing Stress
-Drinking enough water

(More in comments why this is important)

Private Group Training 💪🏼 🏋🏽‍♀️💃🏽 3 Spots left!

Registeration for Private Group Training for January & February is now LIVE!!!!

Come kickstart 2025 the right way!

Always wanted to do personal training and really improve your strength and barbell skills but can’t quite afford it? This is a great way to try it out in a private group setting with strong like-minded people.

Details: January 3rdth-February 28th
-Cost $25 x 8 classes
-Fridays at 6am
-Location at Forge Training (classroom side)
-Experience required: beginner-intermediate (experience with barbell required)
-Free access to True Coach App to track workouts and progressions

DM me directly for registration details!

8 Ways tracking calories has improved my life:

1. Data and insight of what my current eating habits were. This allowed me to get real and honest with myself.

2. Properly fuelling myself for my goals. This taught me to eat adequate protein, carbohydrates and fats. Plus it allowed me to adjust my calories based on what my goals were. Example: lose, maintain, or gain weight.

3. Accountability. Am I eating because I’m hungry or am I eating because I’m stressed, sad or bored? Tracking has made me think twice before reaching for food when I’m experiencing uncomfortable emotions.

4. Helped minimize emotional eating/binging. Similar to point 3 however tracking made me realize how much I leaned on food for comfort. It forced me to look at what was causing me to engage in this behaviour and to seek help through Cognitive behavioural therapy.

5. Healthier relationship with food. Tracking made me understand what macronutrients are and why they are so important. I look at my plate and think about how good this food is going to make me feel while still making room for a glass of wine here and there when I please.

6. Helped maintain/exceed my performance. My training and recovery completely transformed with proper nutrition, ESPECIALLY consuming a high protein diet.

7. Helped balance my hormones. Eating at consistent times prevented me from overeating and helped me make better nutrition choices.

8. Ability to maintain my weight/physique. No more yo-yo dieting and more fuelling myself properly for my goals. When I do a calorie deficit now, it’s never less than a 200 calories deficit.

Tracking isn’t for everyone and can be highly triggering, however it’s really helped me with transforming my physique and maintaining it.

They say that cute gym fits make you lift heavier 💅🏼

Don’t assume my story

I’ll never forget what it felt like to hide, to try to shrink myself to be as “small” as possible.

I’ll never forget not being able to get off the ground properly or how it felt feeling tired after going up a set of stairs. I’ll remember the times where I didn’t feel strong, and how incredible I felt after achieving my first pull up and push up, after a lifetime of not being able to. I’ll never forget feeling scared when someone would try to lift me up because I was afraid they wouldn’t be able to because of my weight. I felt so ashamed and incapable when it came to fitness.

I never enjoyed sports because I felt like the weak link. As a matter of fact, I almost failed gym class in high school because I didn’t want to participate or try my best because I was so embarrassed of my body.

That’s my WHY. Why do I keep going even when I don’t want to? It’s because I get to workout. I can lift my own body weight, I can do push ups, pull ups, dips, lift heavy, run, jump, squat deeply and so much more. I often reflect on what it felt like when I couldn’t and I never want to feel like that again. That’s why my approach as a coach is helping you tap into what makes YOU feel best outside of the aesthetic benefits. I aim to teach people to fuel themselves properly to feel their best and to help guide them in improving their habits sustainably so that they feel their best throughout their lives (not just temporarily).

Thank you to my wonderful husband for loving me throughout all of my changes and for always making me feel beautiful. 💕

Super boring lifting video:

Start of week 3 back to training/routine after an unreal month in Italy.

I love travelling because I always come home with a new perspective and I get to reassess and reflect on what’s truly important to me. Now that my mind is free from stressing about wedding planning I can finally feel myself getting back to my happy go lucky self.

I have so many things to be grateful for and this is what’s gotten me feeling my best again after a long period of darkness:

Friends/relationships ❤️
Enjoying life ❤️
Not saying yes to everything ❤️
Not taking on other peoples emotions/stress - holding space for others and not taking it on as my own ❤️
Setting boundaries ❤️
Speaking my mind ❤️
Working on confidence through self respect and discipline ❤️
Believing in myself ❤️
Appreciating my body ❤️
Appreciating my home ❤️
Being more present ❤️

This past year was tough, filled with self doubt, lack of confidence and darkness. But now I can see all the good that’s come out of it. I feel excited and inspired for what I have right now and what’s to come.

Just got back from an incredible month in Italy. This was a much needed break not only for my wedding and honeymoon but for my mind. This time has allowed me to reflect and regain touch with what’s truly important to me.

This trip has made me realize that I don’t want to be remembered as someone who is always stressed and anxious. I want to be known as someone who is more relaxed and doesn’t take on too much. It made me realize how much I was taking on and how much unnecessary pressure I have been putting on myself. I need to learn to relax and to not always be working towards the next best thing. Sometimes it’s okay to just BE.

For me, Italy represents love, passion, and community. Being away made me immensely grateful for the community I’ve built in Victoria. I adore my friends and I adore my gym community. My friends have really become my family here. I really missed them when I was away. I missed the simple things like my gym routine, cooking for myself and getting ready in the morning with my Nespresso coffee. It made me realize how much I love my life at home and I looked forward to returning to it.

In terms of fitness, I worked out once and didn’t think twice about it. I ate whatever I wanted, listened to my hunger cues and drank a lot of delicious wine. For anyone that knows me, this is not my norm. I’m a highly structured individual and this was interesting to say the least. I don’t regret how I went about things because I had more fun and enjoyment than I could have ever imagined. Yes, I had days where I felt insecure and uncomfortable in my body, yes I felt guilty for not optimizing my nutrition but I also had SO much fun. At the end of the day I only gained a few pounds but also gained a shit ton of great memories.

Remember the gym is always there, and gaining a little weight is literally no big deal. NO ONE cares but you. If it bothers you so much you can always change it. A lot of times all it takes is getting back to your usual routine.

Just a reminder to never compare yourself to someone else’s journey. You don’t know how long they’ve been at it or the sacrifices they’ve had to make to get to where they are. We are all unique with different limitations/considerations and backgrounds.

I’ve been at this for 12+ years. From doing crash diets, binge eating, emotional eating, partying heavily, drinking heavily, doing little to no physical activity to slowly improving my habits over the years. Becoming more physically active was my first step (working out, yoga, hiking, and walking). Next, I started cutting back on the alcohol. With a clear mind, I was able to make more mindful decisions with my diet and surrounding myself with likeminded people.

99% of the time, we just need help with improving the basics. Sleeping 8-10 hours/night, eating healthy (majority of the time) & doing so mindfully, exercising regularly, and maintaining strong relationships where you feel connected and supported by the people in your life. We live in a time where we’re overestimated, stressed, not sleeping enough, over-consuming alcohol, food, social media etc. Just work on the basics and prioritize the ones that matter the most to you. You’re going to have hard days where you’re going to refer to old patterns and that’s okay. We’re all human. Focus on what you’re doing well and improve that ONE thing you’re really struggling with.

For me it’s SLEEP. Why? Cause I’m stressed, I’m self-employed, navigating long-distance with my partner, getting married in one month, missing family, and well taxes…. 🫣🫠

We’re all trying our best, no one is perfect and everyone struggles. Even if someone looks like they have it all figured out… they don’t, we’re all on our own journey continuously learning.

Proud. Years in the making 🫶🏽

No secret diet, no magic exercise. Pure discipline & consistency with the basics.

Consistency with exercise, nutrition, and working on my overall habits.

You can’t expect to change overnight. If you’ve struggled with unhealthy habits, you will struggle with incorporating healthy ones. It’s meant to be difficult and uncomfortable. Focus on small incremental improvements over a period of time. If you only have time for 1-2 workouts per week then do that. 1 is better than none. Just be consistent.

Cut update

Successful 4-week cut and then made the EASY decision to take a step back and go back into maintenance.

Here are my reasons why:
1. Stress - big life changes: getting married in 3 months, personal/business growth, taxes, fiancé travelling from work/moving to a different city. Stress management is KEY especially in a cut or building phase. Stress impacts every other aspect of your life. (Sleep, nutrition, connection, and exercise).
2. Sleep - because stress is high, sleep isn’t optimal.
3. Recovery - because I’m not sleeping well, my recovery isn’t as great as it should be.
4. Social life - I’m spending more time with friends and I really want to be present and enjoy myself when one of the biggest days of my life is coming. I want to celebrate, have fun, blow off some steam and indulge a little bit with my loved ones.

Despite not achieving my initial goal, here are my wins:

1. Lost some body fat (first 4 weeks)
2. Body composition changes: more sculpted shoulders, back and got some mass on my quads and biceps. Grew my traps and lats in the process (some of my necklaces are a little snug 😂)
3. Improved mobility: this was a big goal since my powerlifting days. My hips and knees have never felt better thanks to prioritizing mobility and attending yoga.
4. More confidence: I really enjoyed programming for myself and pushing myself hard in the gym.

I wanted to share my whys and to highlight why it’s so important to be clear on why you’re doing something in the first place. This is what will allow you to push through on your hardest days. There’s nothing wrong with having an aesthetic goal, however if you have many stressors it’s important to pause and reassess. At this time I value spending quality time with my fiancé and friends, and I want to drink some good freaking wine and EAT. Being in a maintenance still requires a level of discipline and I still and will always prioritize nutrition, however I’m not currently interested in overly restricting myself to lose 5-10 pounds before my wedding. I’m still super impressed with how much my composition has changed and how I managed to grow a fair bit of muscle being back into a maintenance.

Trying to be a little less serious and have a little bit more fun.

Get outside, travel as much as you can and tell your friends/fam that you love them ❤️

Life is way too freaking short.

I use to look at old photos of myself and cringe because I didn’t feel “good enough or worthy enough” because of how my body looked. It’s so healing to look back at old photos and remember how happy and fulfilled I felt. I travelled the world, had a rich social life and always carried an optimistic mindset (I still do). I wish I could hug that younger version of myself and tell her to be kinder towards herself and her body. No matter your shape, size, or where you are in your journey. You were worthy then, now and forever will be. Keep on shining. ❤️

8-week mini wedding cut starting February 1st-April 1st.

Current weight: 160lbs
Goal: 150lbs

Goal is to lose (1-1.5lbs/week). This will equate to about 10lbs by April. Starting early since I get my wedding dress tailored for our wedding in Italy 🇮🇹

Priorities for this cut:
-make room for sweets 🍰
-meal prep like a boss
-sleep like I have no problems 💅🏼
-substitute or make it less calorically dense (instead of eliminating)
-manage stress/anxiety through other activities outside of training such as yoga, meditation, hot girl walks (alone, with friends & with my future hubby)
-be authentic: ask for help & be vulnerable when I get overwhelmed. Anxiety/stress is my culprit so this will definitely be my biggest obstacle over the next two months.

-Anger is an unmet need.
-Resentment is an unmet need.
-Anxiety is your body’s way of telling you something isn’t right and needs your attention.
-chronic pain, stress, digestive issues, and etc. are all ways that your body is telling you something is off.

Before thinking you are broken, look at things subjectively and ask yourself:

1. Am I stressed?
2. Am I sleeping 7-8 hours?
3. Am I eating too little or too much? If you are expending more energy than you are taking in, you will lose weight and vice versa.
4. Am I eating fruits and vegetables with most or every meal? (3-5 fist size servings per day).
5. Am I eating adequate protein? If you’re not sure on this, eat your body weight in grams. I lb=1g of protein or 3-5 palm size servings (for most women).
6. Am I exercising enough? This also includes daily steps/walking. Most people work sedentary jobs and don’t walk enough.
7. Am I eating enough carbohydrates and fat, or am I avoiding specific food groups? For example: if you’re training hard you need to fuel yourself hard. This includes protein, fat and you know it CARBS. Carbs give you ENERGY. They are not inherently bad. It makes me so sad that people still believe that “carbs make you fat”. Eating in a surplus is what will make you gain weight, not carbs. Don’t blame the good guy. Carbs are an essential macronutrient. More calories = weight gain. Eating less calories = weight loss. Law of thermodynamics, search it up!
8. How’s my social life? Community = unity & health.

If we start framing things this way it allows us to take accountability. It’s so easy to blame our circumstances on situations/people. Yes life can be real shitty and a lot of things are out of our control such as: genetics, work stress, family stress, overwhelming schedules, responsibilities, and so on). Things happen every day that are out of our control but what we do have control over is OURSELVES. The sooner you realize this the sooner you can get the results and the life you’ve dreamt of. You are not a victim, you have power deep within you that’s waiting to be tapped into. You can do it, you are not broken. All you need is the right tools & knowledge to get you there.

In my bodybuilding era 🧜🏼‍♀️ swipe for she hulk

Haven’t posted my training in a while.

In all honesty these past couple months I haven’t been enjoying my training. I have felt run down, stressed and frustrated. I’ve had to adjust my expectations and pull back so that I recover better. My shoulders were in pain, the tendinitis was real and I wasn’t sleeping well because of it. I wanted to get those muscle ups so bad but my body wasn’t having it. As much as this is a goal I want to achieve it’s important to know when to pull back. A lot of life changes, stress, poor sleep isn’t the time to try and achieve a really big goal in the gym. So I’ve decided to focus more on movement, doing what feels good and coming back to my big goals when I’m feeling better. Recovery is king. If you’re going to train hard, you gotta rest hard.

So here’s a full body workout programmed by @hal_kreisel with minor tweaks by me 😎

BB Squat 3x8-10
BB Bench 3x8-10
BB RDL 3x12-15
Chin ups 3x4-6

Finisher
21-15-9
Wall balls
Assault Bike
DB Reverse Lunges
Alternating Jump Lunge

Casual 10 rounds circuit with this absolute legend ❤️

Destroyed ourselves for “fun”

20 wall balls
20 skip unders
20 burpees
10 ab wheel rollout
10 cals assault bike

10 rounds 🔥

Looking for a Personal Trainer?

I’m looking for individuals who are looking to change their lives by becoming the strongest and healthiest versions of themselves. I will be there to provide you with the necessary tools to feel empowered and confident not only in the gym but also in your life.

I am equipped to meet you where you are in your life, regardless of any fears or limitations that may be holding you back. My mission is to help you overcome life’s challenges and to maintain a routine despite how chaotic life can get. I work with my clients to build a personalized plan based on health, schedule and unique goals.

Every single person is different and requires an individualistic approach.
I have worked with a variety of age ranges from 17-65 of all genders, a cancer survivor, individuals struggling with debilitating injuries, retired athletes, people with gym anxiety, body image/body dysmorphia, & eating disorders.

With my compassionate approach, I aim to help you gain control over your life and to focus on strength & health versus solely on just what your body looks like.

If this resonates with you and you would like to get started, feel free to contact me through @forge_training website or send me a message directly.

It. Takes. Time.

Give it a year and then another year. Reaching your goals doesn’t happen over night. You’re gonna have set backs. You’re going to struggle but keep on going.

I’ve struggled with weight fluctuations my whole life. It wasn’t till I started working on what’s going on the inside, I was able to remain consistent and make healthier choices.

I’ve always eaten healthy, I’ve always done some form of exercise but I was a notorious emotional eater. When I got sad, stressed or overwhelmed I always turned to food and ate until I was uncomfortable to suppress what I was feeling.

It’s taken me years of healing, practicing self-compassion, and slowly building healthier habits & coping mechanisms to achieve the lifestyle I want.

I still have moments where I turn to food for comfort but the difference is I’m much more mindful and my consistency is over 80%.

I do my workouts, I cook 90% of my meals and keep alcohol consumption at a minimum. It helps to be surrounded by a partner and friends that understand and respect how important this is to me.

Life is hard AF. Fluctuations are normal. It’s about implementing small achievable habits that you can stick to even when life feels like it’s falling apart.

You can do it. Just keep on going.

Tips for weight loss that don’t involve tracking

1. Eat Slowly

Eating Slowly:

-Avoids overeating
-Better digestion
-Builds healthier relationship to food
-Act of self care
-Activates parasympathetic nervous system to tell your body that you have eaten enough

2. Implement strategies to help you eat slowly

Strategies for Eating Slowly:

-2 minute break half way through your meal (pause and reassess after the 2 minutes). Are you still hungry?
-Food in mouth, fork down (chew slowly, pick up fork after you swallow each bite).

3. Know the difference between hunger & appetite

Hunger:

-Signals physiological NEED for food
-Often described as an empty or hollow feeling in your belly

Appetite:

-Physiological WANT for food
Examples:
-Smelling something delicious and suddenly wanting it
-Having “room for dessert” after eating dinner
-Searching in fridge or cupboards for something “good”

4. Ask yourself important questions to know the difference between hunger & appetite or both

-Am I hungry or am I munchy?
-Am I hungry enough to eat protein and veggies if that’s all that was available to me?
-Am I feeling sluggish, noticing a dip in energy or struggling to focus?
-Is my stomach growling or feeling hollow or empty?
-What am I feeling?
-Will food make me feel better?
-will I feel better by doing something off my to-do list, or take a 15-20 minute walk?
-Am I hungry, is it time to make dinner or do I just want a snack because I’m feeling munchy?

5. Plan ahead

-Never run out of groceries. Have a designated date to this. Every Wednesday I plan out my week and when I will do this depending on my schedule.
-Always have multiple macronutrient sources on hand (meats, carbs, fats & of course fruit & veg). Have different types of protein sources in your freezer. Fruit & veg doesn’t always have to be fresh. Frozen is a budget friendly option (also saves time).
-Make GOOD FOOD that you ENJOY @jalalsamfit has some great macro friendly recipes that are DELICIOUS.
-Make room for fun foods. You can literally eat anything you want. Mindfulness is key here step 2-4 are helpful tools you can use.

Misery isn’t worth it, slow down & eat good food ❤️

Recently purchased my wedding dress & now I’m terrified to grow my glutes 😂

A heathy life should be enjoyable.

You can have ice cream, pizza, wine & still be healthy.

One of the biggest things that causes me sadness in this industry is the all or nothing mindset. Thinking that you have to completely sacrifice one lifestyle over another. You can be fit & healthy AND make room for foods that bring you joy.

I’ve been overweight the majority of my life and I still go through periods where I struggle to find that balance. It’s easy to look at food & label it as “good & bad” but we need to reframe what food means to us and learn to fuel ourselves properly based on what we value & what will make us healthy.

I’ve had to be extremely disciplined & well prepared to reach my fitness goals. However, I don’t want to live a life where I can’t enjoy food because I want to be lean.

Coming to terms with the fact that I LOVE food & have an appreciation for a damn good cocktail & wine is what it came down to. I was conflicted with this identity of being a health & fitness coach but also missing that other part of myself. That part that loves culture, food & travel. Before becoming a PT, I worked various roles in hospitality. I was a server, a bartender, supervisor, manager, dishwasher & had a semester in my business program where I was running a kitchen. I have spent years travelling the world, experiencing culture, food, & delicious wines from different regions. I have tried to suppress a part of myself that brings me joy.

I’m finally learning to enjoy ALL types of food. The more nutritious ones & less nutritious ones without guilt. I am learning to understand that there is a time & place for everything. I can still hit my macro goals, get strong AF, & enjoy a glass of wine on occasion.

If you’re an athlete training for something in particular or maybe you want to lose 10lbs for a special event, then you probably need to be a bit more rigid with your diet. I do however highly suggest being in it for the long run. Accept that in order to reach a healthy lifestyle you must work on your habits, change your behaviours & work very hard on your mental health. True change takes years. I’ve been on this journey for 12 years & I’m still learning.

Thursday & Friday Eats

2400 Cals variety, high protein, macro focused, lots of veg, fruit, & room for foods I really enjoy (chocolate, fries, wine, & fruit).

Just a friendly reminder that you can eat really delicious foods and still reach your goals. Making chicken, rice and broccoli every single meal is probably not going to be sustainable for you. Don’t get me wrong I love chicken & broc but I definitely won’t eat it everyday. We need to stop demonizing foods and labeling it as “good” or bad”. We need to make room for all foods and leave guilt at the door. Incorporating those “less nutritious” foods is important & crucial if you want to reach your goals in a sustainable manner. You can lose weight, gain muscle, & get shredded going to the extreme but most people won’t be able to sustain that forever. Unless you’re training for a sport or a body building competition, you don’t need to put extreme limitations on yourself to reach your fitness goals.

Wether your goal is to gain muscle, lose weight or get stronger (or all of the above), a high protein diet containing mostly whole foods with lots of fruit & veg, will get you on the right track. Make room for the chocolate or the glass of wine if it’s something you REALLY enjoy. Reaching your goals shouldn’t be miserable, it will be hard, it will be uncomfortable but once you get the hang of it, you’ll be surprised with how much better your relationship to food will become.

1 bad day won’t ruin your progress, a lifetime of bad habits will.

January-August 7 month progress

-15lbs down
-increase in muscle mass (1.25 inch increase in my biceps & 1 inch increase around my glutes)
-diet is dialled in (macro focused)
-12 week deficit, 12 week maintenance, now back into deficit for 4-6 weeks
-walking 10-15k steps per day
-practicing gratitude & mindfulness through journaling
-spending more time with loved ones
-drinking a lot of water 4-6 litres per day
-strength training 4x per week
-yoga, pole or hiking 1x per week
-working on improving sleep and consistently hitting 8 hours (very challenging but trying my best)
-continue to reflect on my habits and work on them (right now I’m focused on journaling & sleep)

Progress takes time. A LOT of time. It has taken me years to figure out what works for me. I am still learning every day how I can improve. We can’t expect to change over night and to achieve massive goals in a short period of time. We live in a world of instant gratification but that’s not how health & fitness works. You have to work very hard to make changes and you have to look at your life as a whole & question if the decisions you’re making are lining up with who you want to be.

It’s just as hard to stay stuck in the shitty habits & to continue to make decisions that don’t align with who you want to be. So you might as well shift your focus on choosing a healthier lifestyle & accepting that it’s going to take time.

I’ve been overweight, depressed, anxious, insecure, lonely, frustrated with my progress and it wasn’t till I enjoyed the process that I started to see my mind & body transform. I still have set backs, I still make decisions that don’t always align with the person I am/want to be but I forgive myself, move on & keep practicing to be the best version of myself.

Making August the “give less f*cks” month.

Practicing more gratitude, spending more time outside, & spending quality time with loved ones.

Hey you! Ya you, just a reminder that you is the baddest b and you can achieve anything you set your mind to. Be kind to yourself, work hard, and go after what you want.

This is the type of stuff that fills my cup ❤️

1000 burpees completed in 1 hour and 40 minutes (10 burpees per minute).

This is by far the hardest thing I’ve ever done fitness wise. When I got to 600 reps I didn’t think I would be able to complete it but I kept going for 400 more and kept up the pace. The feeling of completing 1000 burpees is unmatched and doing it along side my amazing fitness community @forge_training & for a good cause @burpeesforcharity.

I love what I do and I love the people I’m surrounded by even more. ❤️

This month has been a really hard month for me.

I’ve been feeling stuck. Like I can’t get out of my head. No motivation, no desire to do things that I enjoy. I’ve had to force myself to go the gym, cook myself healthy meals, try my best to be vulnerable with my friends & family, and to simply sit with what I’m feeling.

It’s hard not to feel guilty or to beat myself up for feeling this way because I have so many good things happening in my life but for some reason my mind is stuck in this negative loop.

I’m sharing this because I want to be real. Despite how good someone’s life may seem, you don’t know what really happens in their lives. You don’t know the struggle or the challenges they are faced with. I always choose kindness, compassion & to be a positive force in people’s lives because I always want to shed light where there is darkness.

Depression isn’t all tears, and sadness. It’s also laughter, connection & hanging on to those little moments of happiness you feel in your darkest times.

This past month I’ve also had the opportunity to:

-meet my nieces & sister in law for the first time
-spend time with my brother that I’ve only met once before
-to see my family twice this year (mom & dad side)
-spend time in Montreal in the summer (first time since I was child)
-fall back in love with Quebec. This is the first time in my life where I have felt devastated leaving my culture
-realize I’m much more family oriented than I thought
-spend more quality time with my fiancé
-read 2 new books on topics I’m currently struggling with
-try new things in the gym & lift really heavy deadlifts again
-cook new recipes & get excited about it
-force myself to do things I’ve neglected (going for walks on my own & sitting in cafes)
-sit on my newly decorated patio, eating my breakfast & lunch with the sun shining on my face

WE ALL struggle and it’s okay ❤️ it’s okay to ask for help, to talk to friends/family & to disconnect and take time for ourselves when life feels like it’s getting too much.

Struggling with body image isn’t something that ever really goes away. If you have struggled with your weight and/or how you view your body, you know exactly what I’m talking about.

I am truly passionate about what I do because I know how hard it is to love and accept your body. I have days where I’m not satisfied with the way my body looks & I beat myself up for it. Although this happens less frequently than in the past, we all have those days wether we like it or not. What I can say for sure, is that if you take strides to show up for yourself and make better decisions for your body, you will definitely feel better in the long run.

Instead of obsessing about what your body looks like, focus on things that will improve your health & make you stronger both physically & mentally (looking good will be a by product of the decisions you make):

-Eat: fuel your body properly based on your goals (calories, protein, carbs, fat, variety in your diet: fruit, veg, etc.)
-Exercise: strength train 2-5x per week (depending on what you can commit to & what fits within your lifestyle). In addition, Walk 7-10k steps per day (good for your health, helps with recovery, helps with fat loss, & great for you mental well-being).
-Sleep: aim for 7-8 hours of sleep (you need this for recovery, muscle building, optimal organ function, & overall well-being) lack of sleep throws off your hunger hormones (ghrelin & leptin). No sleep means you’re more likely to make unhealthy choices.
-Connection. Make time to connect with friends & family. This is equally important in ensuring you are happy & healthy.
-Have fun/pick up new hobbies: movement is something that is a priority for me so I like to go for hikes, yoga, pole, go for walks/coffee dates etc.

Your body is so amazing, don’t lose sight of what It can do for you. When I feel down I try to think about what this body has been able to do for me and without fail, It always makes me feel better.

Eat some good food, move your body in whatever way feels good for you, and prioritize your mental health. These are all important in reaching a healthy/sustainable lifestyle.

One of my favourite things about a strong & healthy body is that it cannot be cheated.

You have to work. You’re forced to make better decisions for yourself in all aspects of your life. Who you spend your time with, how you chose to nourish your body, the exercise/movement you do, how much you’re sleeping, recovering & managing stressors.

It’s crazy to think that I’ve been working out for 12 years and it’s only really been in the last 2 years where I’ve been able to be this consistent with my health & fitness. It’s the best I’ve ever taken care of myself. I changed my life completely by surrounding myself with people who support my goals, keeping alcohol consumption at a minimum, really fine tuning my diet, hiring a PT, working with a naturopath & getting a physiologist.

Working on what’s going on on the inside was the FIRST step to really being able to make more mindful decisions surrounding my diet & training.

My biggest obstacle was the stories I was telling myself about what my body “should look like” & it turns out my issues stemmed much deeper than just aesthetics.

Getting strong AF physically, translated into getting strong AF mentally. You. Are. SO. Much. More. Than. What. You. Look. Like. Get strong minded.

Strong growth mindset = strong results

This June vs last June. 15lbs difference & stronger than ever.

Give. It. Time.

Currently training 4x per week/pole 1-2 times per week & macro focused diet. Eat that protein & lift some heavy shit. 😈

Current weight 163lbs start of cut (172-173lbs) -10lbs down.

My 12 week cut is finally OVER. I am now into my second week of maintenance & I feel like a new woman. I wanted to keep cutting but I decided to give my body a break for the next little while. I had a migraine for the last 1-2 weeks. I couldn’t sleep, I was neurotic, and my body was under a lot of stress. I felt weak, irritable and my body simply couldn’t take it anymore.

When weight loss is the goal, give it time. Don’t rush the process, don’t starve yourself & listen to your body. It’s normal to feel hungry at times but getting really in-tuned with what you need and knowing when it’s time to stop is crucial. I hit a plateau in my last week or so and my body was displaying so many signs that it needed more than what I was giving it.

So I’m going to enjoy this extra food for the next little while & continue to cut later into the summer.

I felt like shit during this shoot. I had a bad sleep the night before, I was stressed out and my period had just started. I was in a terrible mood, I didn’t feel confident, I was bloated & did not feel good in my body.

But I still followed through with my commitment. I didn’t listen to the negative voices in my head. Instead, I relaxed and got into it. I am so happy & impressed with how these photos turned out. Most of the time when you perceive yourself in a negative light, it’s all in your head. No one is as critical as you are towards yourself.

These photos embody who I am as a woman & a coach.

I am strong, I am disciplined and I am proud of who I am.

Power, strength, femininity, & masculinity

Working on my FITNESS. I can’t believe that’s ME. I’ve been overweight the majority of my life. I’ve been insecure, afraid to show my body & avoided activities where I had to wear anything less than baggy clothes. I usually wouldn’t post something like this but damn, I can’t believe that’s MY BODY. MY discipline, MY perseverance, MY consistency. No one can do it for you but YOU. Thank you to the amazing people in my life who have inspired me, who have mentored me, & continue to educate me on a daily basis. I have so many of you to thank for helping me get to where I am today. ❤️

Keep doing you & remember STRONG IS SEXY. Lift those damn weights, eat that food & don’t be afraid to push your limits.

Lib’s dirty 30 workout. Saying goodbye to Lib’s 20’s & hello to his 30’s with @hal_kreisel programming & minor tweaks on my end. 😈 @libertois

Week 10 of cut, 2 weeks to go.

I’m proud. Really proud of myself. Never did I think I could weigh myself daily, take measurements, track my calories/macros, & be okay with it. This has been a massive learning opportunity for me & this journey has drastically improved my relationship to food. I’m no longer left guessing & have taken complete control of how I want my results to pan out. I make adjustments when needed, eat more on days when necessary & don’t go into a massive shame spiral when I allow myself to consume more.

I don’t eat when I’m hungry, I eat when I’m hungry & I consistently check in with myself. “Am I hungry or am I sad, stressed or bored”. I am being mindful, honest with myself, & dealing with my issues head on.

I am communicating more openly, asking for what I need, setting boundaries with myself & others, & feeling the most in control of my life.

I have had recent moments where I speak my mind without hesitation & I am left feeling powerful & at peace.

Do the work, persevere, ask for what you need/want & continue to be consistent ❤️

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@memcfitness

PRICES

1-1 IN PERSON TRAINING

$100/hour + GST

In-Person Session at Forge Training

Personalized Programming via True Coach App.

Habit's Coaching in (Sleep, Eating, Connection, & Exercise).

Weekly check-in via True Coach App.

Minimum 3-month commitment

(Clients must be training with me a minimum of 1-2x per week to receive these benefits).

ONLINE COACHING

$300/month + GST

Optional Video Feedback going over form and technique.

Monday-Friday availability for active feedback and discussion via What's App.

Personalized programming and ongoing program adjustments via True Coach App.

Optional Habit's Coaching in (Sleep, Eating, Connection & Exercise).

Weekly Check-in via True Coach App.

15-minute Optional Weekly Check-in via What's App Video or FaceTime.

HYBRID

$400/month + GST

2 x In-Person PT sessions.

Video Feedback going over form and technique.

Personalized program and ongoing program adjustments via True Coach App.

Optional Habit Coaching in (Sleep, Eating, Connection, & Exercise).

REMOTE NUTRITION COACHING

$300/month + GST

Initial Consultation

Personalized nutrition plan tailored to your unique needs through calorie counting or the hand portion method. This highlights areas such as your current lifestyle, eating habits, activity level, & preferred diet approach.

Ongoing nutrition support and education (understanding optimal nutrition, meal prep techniques & grocery shop planning).

Weekly check-ins reviewing progress indicators (adherence, measurements, progress photos, weigh-ins, energy levels, sleep, digestion, mood, and hunger).

Ongoing meal plan adjustments to ensure continued progress.

What's App communication for active discussion & support Monday-Friday.

Minimum 3-month commitment

1-1 IN-PERSON NUTRITION COACHING

$100/hr

This includes in-person nutrition sessions with initial consultation and reviewing nutrition

1-Week Food Journal

Ongoing nutrition support and education (understanding optimal nutrition, meal prep techniques & grocery shop planning).

Session check-ins reviewing progress indicators (adherence, measurements, weigh-ins, energy levels, sleep, digestion, mood, and hunger).

Ongoing meal plan adjustments to ensure continued progress

Minimum 3-month commitment

Meghann is an amazing trainer, she truly cares about her clients and their personal goals. She has helped me tremendously improve my form and strength, as well as my confidence! Besides her being an incredible coach, she is also a very kind and fun person which makes training with her such a great experience!

Sakura Kawano

CONTACT ME

989 Johnson Street
Victoria BC V8V3N7

meghannmcochrane@icloud.com

514-701-9506

A BIT ABOUT ME

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PRICES

1-1 IN PERSON TRAINING

ONLINE COACHING

HYBRID

REMOTE NUTRITION COACHING

1-1 IN-PERSON NUTRITION COACHING

Sakura Kawano

CONTACT ME