Fit as a Female

Fit as a Female Women’s Personal Trainer & Online Fitness & Nutrition Coaching

Education & Certifications

- Fitness & Health Promotion Diploma
- Nutrition for Endurance Athletes Microcredential
- CSEP Certified Personal Trainer
- NAFC Nutrition Coach
- AWPT Advanced Women's Physiology & Training
- GGS Pre & Post Natal Coach
- GGS Women's Coaching Specialist
- TRX Suspension Training
- Adaptive Fitness Specialist
- NESTA Core Conditioning Specialist
- CPR & First Aid

Sharing one of the strength workouts I do each week to support my running. 🏃‍♀️💪These workouts help improve stability, b...
06/19/2026

Sharing one of the strength workouts I do each week to support my running. 🏃‍♀️💪

These workouts help improve stability, build strength, reduce injury risk, improve power and running efficiency, and make me feel stronger during both easy runs and hard workouts.

Here’s the workouts:

✔️ Single Leg Drop Downs | x 5/side
✔️ Sumo Squat | 3 x 12-15
✔️ Single Leg Deadlift | 3 x 5-6
✔️ Hip Stabilizer Step Ups | 3 x 5-6
✔️ Lateral Lunge | 3 x 5-6
✔️ Single Leg Calf Raises | 3 x 15/side
✔️ Short Lever Copenhagen Plank | 3 x 20-30sec/side

Many runners skip strength training because they'd rather spend that time running, but a couple of focused sessions each week can go a long way toward keeping your body durable and performing at its best.

Strong runners aren't just built on the road, they're built in the gym too!

If you’re running but not doing any resistance training, this is your sign to start! Interested in programming for running? Send me a message!

Canadian Personal Trainer | Online Fitness Coaching | Personal Trainer | Nutrition Coach | Fit tips | Nutrition tips | Ontario trainer | Balanced living | Healthy habits

Run group round 3 sign-up is open!! 😀Come join a female-only run group as we build up to a 5k! All fitness levels are we...
06/16/2026

Run group round 3 sign-up is open!! 😀

Come join a female-only run group as we build up to a 5k! All fitness levels are welcome. 🏃‍♀️‍➡️🏃‍♀️‍➡️

Message me today to join.

06/09/2026

This series is where I focus on simple gym tips and exercise form to make lifting weights easy for all women! 💪🏻

✨Today I’m showing you a simple hack to make a Copenhagen plank easier + do-able👇

First we’re going to adjust into a shorter lever plank, this will be much easier to control while still being able to strength your glutes, inner thighs (adductors) and your entire core.

▶️ Place your top knee and lower leg on a bench or box and your forearm on the floor.

▶️ Engage your core (zip yourself up from your pelvic floor) and squeeze your glutes.

▶️ Lift your hips until your body forms a straight line.

▶️ Press your top knee into the bench and lower leg should do the opposite.

*Repeat on the other side.

The Copenhagen plank has quickly become one of my favourite exercises to complement my running.

The short lever version is a great place to start if you're building strength, returning to exercise, or working toward the full variation.

💥Remember: modifications aren't a step backward. They're a smart way to build strength, improve movement quality, and progress safely.

Master this version first, then progress to the long lever Copenhagen plank when you're ready.

——

1:1 fitness + nutrition coaching 👉🏼 go to my bio link to get started!

Canadian Personal Trainer | Online Fitness Coaching | Personal Trainer | Nutrition Coach | Fit tips | Nutrition tips | Ontario trainer | Balanced living | Healthy habits

Accepting clients for personal training!*I have no evening availability right now, but I have daytime slots open startin...
06/08/2026

Accepting clients for personal training!

*I have no evening availability right now, but I have daytime slots open starting at 8am.

Message me if you'd like to learn more about personal training. :)

You don't need your old body back. ❌I know that's probably not what social media has taught you.➡️ For years, women have...
06/04/2026

You don't need your old body back. ❌

I know that's probably not what social media has taught you.

➡️ For years, women have been told they should "bounce back" after pregnancy, as if their body should return to exactly what it was before growing, carrying, and delivering a baby.

But motherhood changes you.
🔹Your priorities change.�🔹Your schedule changes.�🔹Your body changes.

And that's not something that needs to be fixed.

The goal isn't to get your old body back.
🔸The goal is to rebuild stronger.

💥Stronger physically so you can keep up with your kids, feel confident in your body, and move through life with more energy.

💥Stronger mentally so you can let go of the guilt, pressure, and unrealistic expectations that so many moms carry.

💥Stronger through habits that actually fit your life, not a program designed for someone with endless free time.

That's exactly what I help women do through my online fitness and nutrition coaching.
❌No extreme diets.�❌No endless cardio.�❌No chasing a version of yourself from before motherhood.

✔️Just a sustainable approach to building strength, confidence, and healthy habits that support the season of life you're in now.

Because you don't bounce back after pregnancy.
You rebuild stronger. 💪❤️

DM me REBUILD if you're ready to feel strong, confident, and supported in your postpartum fitness journey.

Salmon Pasta 🐠 Okay this was a TikTok recipe hubby sent to me so some ingredients I had to guess at, but it turned out p...
06/03/2026

Salmon Pasta 🐠

Okay this was a TikTok recipe hubby sent to me so some ingredients I had to guess at, but it turned out pretty good. This time I made it with a block of boursin, but I’ll try feta next time.

INGREDIENTS

2 salmon fillets
1 block of feta cheese of boursin
4 cups spinach
2 cups cherry tomatoes, halved
6 garlic cloves
1 lemon, squeezed of juices
1 tsp or so of onion powder, garlic powder, paprika, salt and pepper

2 spoonfuls of pesto
fettuccine, cooked

DIRECTIONS

✔️ Preheat oven to 375

✔️Place all ingredients in an oven proof pan, except the pesto

✔️Bake for 30 min

✔️Once done take out of the oven and add pesto. With a fork mash everything up and stir it all together.

✔️While the dish is cooking make boil fettuccine. Once cooked add the the dish and mix.

💾 save this one for later, trust me you’ll want to!

& that's a wrap on baby & me for the summer! 🥺🤩
06/01/2026

& that's a wrap on baby & me for the summer! 🥺🤩

06/01/2026

Run group round 2 starts today! I'm excited for another round with some new faces! :)

Last day to join run group round 2!✨ Want to run your first 5K (even if you’re starting from zero)�✨ Are getting back in...
05/27/2026

Last day to join run group round 2!

✨ Want to run your first 5K (even if you’re starting from zero)�
✨ Are getting back into running after time off�
✨ Want consistency, structure, and accountability�
✨ Love the idea of being surrounded by supportive, like-minded women

We run at the LCCVI track so everyone moves at their own pace, and you’re supported the whole way 🤍

Whether you're starting with walking, easing in with run-walk intervals, or already running, you belong here.

If you’ve been thinking about it, take this as your sign.
Message me to snag your spot!

Address

Brooke-Alvinston, ON

Website

,

Alerts

Be the first to know and let us send you an email when Fit as a Female posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category