2x4 Coaching

2x4 Coaching Hi, I'm Anneke — CSEP Clinical Exercise Physiologist (MSc) and owner of 2x4 Coaching in Duncan, BC. Evidence-based coaching, in-person and remote. 🏃‍♀️🚴‍♀️

I work with postnatal clients, masters endurance athletes, and anyone reconnecting with movement.

06/09/2026

These 3 exercises changed how my legs feel on the trail. They actually target what hiking throws at your body: single-leg stability, eccentric control, and load tolerance.

Save this for your next trail prep — these are so much more effective than regular leg days. Drop a 🥾 if you’re prepping for a hike right now!

Imagine trying to hold a perfectly still pose while someone gently pushes your shoulder. Now imagine doing that for six ...
06/08/2026

Imagine trying to hold a perfectly still pose while someone gently pushes your shoulder. Now imagine doing that for six hours straight.

That is exactly what your core and hips are doing under a 20-lb pack. Your postural muscles aren’t just moving you forward; they are fighting a relentless battle to keep you upright. It’s a constant fatigue that drains your tank before you even hit the first big climb.

This is why general gym work often fails on the trail. In my training programs, I teach you exactly how to build this load-specific capacity. We focus on the precise details of stability and endurance so you can stop grinding the miles and start actually enjoying the adventure. 🏔️

06/06/2026

Which of these endurance myths did you actually believe?

Endurance is like an iceberg.The 2-week “cardio boost” is the small part you see above the water. But the massive founda...
06/05/2026

Endurance is like an iceberg.

The 2-week “cardio boost” is the small part you see above the water. But the massive foundation — the new blood flow highways and cellular engines — is growing quietly beneath the surface for 12 weeks or more. If you try to build the top too fast without the base, the whole thing rolls.

Trust the invisible progress; it’s the most important work you’ll ever do. 🧊🔋

06/04/2026

Waiting for the pain to stop isn’t a plan — intentional movement is how you actually rebuild 🛠️🔥

06/02/2026

Helping you turn a “maybe one day” goal into a confident “I’m ready” is why I love what I do so much!

Sometimes the places that restore us most are just beyond where most people are willing (or able) to walk. It’s not a ma...
06/01/2026

Sometimes the places that restore us most are just beyond where most people are willing (or able) to walk. It’s not a matter of willpower or wanting it badly enough. It’s about whether your body is genuinely prepared for the moment the trail gets real.

That preparation changes what feels reachable, and that shift can feel surprisingly meaningful. 🌲💪

If you’re in your 30s, you’re currently building the body you’ll live in at 80. ⏳We often train for the next few months,...
05/29/2026

If you’re in your 30s, you’re currently building the body you’ll live in at 80. ⏳

We often train for the next few months, but I want to help you train for the next few decades. Using science-backed resistance training now is how you ensure you’re still the person saying “yes”to the hike when you’re 75.

If you’re ready to build long-term capability, let’s chat.

05/27/2026

The biggest benefit of VO2 max testing? The right training zones.

Most people guess their intensity, but lab-precise zones ensure you aren’t pushing too hard on easy days or wasting effort when it counts. Knowing exactly where your aerobic base, threshold, and power sit can save you months of stalled progress.
When athletes ask if it’s worth it to stop guessing and start training with actual physiology, my answer is usually yes. 🏔️📈

Save my personal approach to prep so you can show up to your next big goal feeling actually ready. ✨🚴‍♀️
05/26/2026

Save my personal approach to prep so you can show up to your next big goal feeling actually ready. ✨🚴‍♀️

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