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.

09/10/2026

Pay attention to what your body is telling you🤍

09/07/2026

I love seeing people train for something bigger than just a number in the gym.

Whether it’s a five-day hike, a new adventure, or simply keeping up with the things you love, I help you build the strength and endurance to feel ready when the opportunity comes 💪✨

09/04/2026

If you’re constantly pushing the pace on every hill, you might be missing the point of the hike. Going a little slower can help you stay in a zone where you’re building endurance while still enjoying the trail instead of feeling like you’re fighting it the whole way.

09/02/2026

I’m not saying training hard is the problem. But training hard without knowing when to push, when to adjust, and when to back off definitely is.

I’ve seen it so many times. People show up, work hard, and give everything they have… but they’re left feeling exhausted, stuck, or like they’re constantly starting over because their training doesn’t actually fit what their body needs right now.

Training smart is about knowing how to challenge yourself without constantly running yourself into the ground. It’s about having a plan that helps you get stronger, feel better, and keep doing the things you enjoy outside the gym.

If you want to train smarter but don’t know where to start, that’s exactly what I help with. I’ll help you build the right approach for your goals, guide you through proper technique, and make adjustments along the way so you can feel stronger and much more confident in your training.

Send me a DM and let’s figure out what makes sense for you.

08/31/2026

If this is how you think about training too, we’ll probably get along. And if you’re looking for some support with your own training, I’d love to work with you!

08/25/2026

You’re not imagining it. Pain and soreness that show up the next day, instead of during your workout, are really common.

A lot of muscle and connective tissue stress doesn’t hurt right away. Inflammation and soreness can build over the following 24 to 48 hours, which is why you can walk out of a session feeling totally fine and wake up the next morning wondering how sitting down suddenly became a challenge.

And that’s not automatically a bad thing. Some soreness is simply your body responding to something new or harder than usual.

But if you’re feeling beat up after almost every session, or it’s getting worse instead of better, it’s worth looking at whether your training and recovery actually match what your body can handle right now.

You don’t necessarily need to stop pushing yourself. You may just need a better plan for HOW you’re pushing yourself.

That’s where 1:1 strength coaching can help. I offer both in-person and remote coaching, with structured, science-based programming that I adjust to your body, your needs, and what you’re actually trying to do outside the gym.

The goal is to help you train in a way that supports the things you want to keep doing, without constantly feeling like your workouts are catching up with you the next day.

If you want to learn more, you can check out my website or just send me a DM.

08/24/2026

You’re stretching. You’re doing the things you think should help. So why do your knees still feel like they’re holding you back?

Stretching can be a great tool, but it’s only one part of keeping your body strong and ready for the activities you love.

If you want to keep cycling, hiking, or staying active for years, your body needs more than just flexibility. It needs strength, control, and the ability to handle the demands you’re putting on it.

That’s exactly what I help with through my individualized training plans. Endurance training paired with thoughtful strength programming to keep you progressing towards your goals without your body breaking down. Remote programming through Training Peaks means that you get detailed workout plans that you can do from anywhere.

Want to keep doing the activities you love without constantly worrying about your body holding you back? Send me a DM and let’s see what you need.

08/15/2026

Here’s something I tell every client training for a race: your best training day doesn’t matter nearly as much as your average one.

Race day is a reflection of your whole block: the weeks you were excited and the weeks you weren’t. Consistency is what actually shows up on race morning.

If you’re relying on motivation to get you through training, it’ll run out.

08/11/2026

Most running injuries aren’t random. Here are the top 5 mistakes that lead to them.

08/07/2026

Running more doesn’t automatically make you faster.

If every run is the same pace, you’re doing one type of training over and over. Your body adapts to that, and then it stops changing because you’re not asking it to do anything new.

Speed comes down to three things. Easy runs that build your base. Hard efforts that push you past your comfort zone. And real recovery in between, not just a day off, but enough time to actually bounce back.

Most runners are missing one of these. 

Same runs, same pace, same result. Change one of those, and the result changes too.

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Viewtop Road
Duncan, BC

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