Top Tier Fitness

Top Tier Fitness Top Tier Fitness is committed to helping you achieve your goals! Looking to run a marathon, increase
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05/11/2026

I like to multitask in my training. Here are three rowing variations, in order of easiest to hardest, where I combine the pull with a level of balance.

05/06/2026

If you’re only training muscles or movement patterns, you’re missing out on a huge potential of your body’s abilities. Think outside the box, add load from different directions and add instability.

04/03/2026

Your body does not need you to confuse it with different movements. Changing up your program every 4-6 weeks is not the answer.

Mastering the skill and then changing a variable is the best way to achieve results. Dial in on the technique of your training and then:

➡️ increase the level of difficulty by adding weight
➡️ slow down the movement
➡️ speed up the movement
➡️ add a pause
➡️ add a level of instability
➡️ increase your reps
➡️ increase your sets
➡️ reduce your rest

The list goes on and on.

The biggest key to a successful program is to have a reason for each movement that you are focusing on. Be able to explain the why behind your exercise selection, find someone who can help you master the technique and see how quickly you can feel success. 💪🏼

Yesterday, my Oura ring (which is still getting to know me) told me I’m a “late morning type” and I thought “that’s bang...
03/13/2026

Yesterday, my Oura ring (which is still getting to know me) told me I’m a “late morning type” and I thought “that’s bang on!”

So now as I finish up my training at 9:30pm, I’m asking myself why I thought late night training was a good idea. 🤦🏻‍♀️ 🤣

Now or never = past my bedtime

Exciting news! Due to the fact my current small group training class is full, I am looking to add a second class!For th...
01/26/2026

Exciting news! Due to the fact my current small group training class is full, I am looking to add a second class!

For the month of February, Mondays and Wednesdays 3-4pm (with no class Monday, February 16th).

If you have always wanted to learn to lift weights, if you are struggling with maintaining basic strength through aging, or you’re just needing a little kickstart, this is the class for you!

Fully individualized, each participant gets their own unique program, designed based on their own goals and current fitness levels. Good for beginners, right to advanced!

Please reach out for more information. [email protected]

⭐️ If you have previously participated in my classes, or worked with me, please drop a comment below, or share to help me spread the word. 🙏🏻

Lunchtime! Here is a quick and easy lunch put together with leftovers. Depending on the size of serving you have, this...
01/25/2026

Lunchtime! Here is a quick and easy lunch put together with leftovers. Depending on the size of serving you have, this is 30-40 grams of protein.

Spinach
Chicken breast
Black bean purée
Greek yogurt with lime and cilantro
Tomato
Cheese
Red onion

12/30/2025

Last training session of 2025!!

12/25/2025

Fitting in a quick session between Christmas activities. Have a beautiful day filled with friends and family ❤️

12/15/2025

Some of today’s training. Feeling good after 4 days off due to a headache. 🤕

Everyone is hearing the importance of protein, but it feels like unless you are constantly chewing on a piece of chicken...
12/07/2025

Everyone is hearing the importance of protein, but it feels like unless you are constantly chewing on a piece of chicken, it’s impossible to hit your goals! Here are a few tricks I use to help hit mine daily:

✅ Try to find ways to take your current meals and beef them up using seeds and nuts and legumes

✅ Chose protein sources that are at least 25g as your main (easier done with meat and fish) then consider things like cheese and peanut butter as a protein boost, not the main source

✅ Start your day with a breakfast that gives you at least 30g of protein

Here is an example of my go to breakfast. I use 1 egg, plus 1/3cup of egg whites, plus 1/4cup of pressed cottage cheese, plus 2 slices of turkey bacon.
Together, with all the veggies I throw in there, and a bit of feta cheese, this breakfast gets me 48g of protein!

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Ottawa, ON

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+16132824274

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