Alexa Rochford Fitness

Alexa Rochford Fitness Alexa is a fitness fanatic and personal trainer in Ottawa.

04/12/2026

The liftoff can make or break your set!

03/12/2026

Is it safe for your knees to pass your toes in a squat?
Well, it depends!
Increasing range of motion and resilience is a great choice. And anyone can do that by gradually increasing the degree that the knees pass over the toes. Starting from the last example (box squats), find where you are comfortable now, spend a few weeks building tolerance, and try an increase! Whether you’ve never had an issue, have had injuries, or even have advanced arthritis 👉🏻 range of motion is key.

01/07/2026

2026! A good year to turn 40 and PR my deadlift.

10/29/2025

Nice having a squat buddy today!
200 # for a chill single.

10/20/2025

5 reps OHS at 75 # and 1 rep “did you flush the potty”

And then I still hired a babysitter to meet us at the gym 🤦🏼‍♀️I am so often an afterthought in our days, despite workin...
01/27/2025

And then I still hired a babysitter to meet us at the gym 🤦🏼‍♀️

I am so often an afterthought in our days, despite working really hard to maintain my identity and interests as a single parent. I make a balanced breakfast for him, and rush out the door with half my coffee still on the counter. The planning and ✨tricks✨ it takes to get a 3-day powerlifting program into my life feels a bit over the top to me some days, but I really really like this life.
If you’re a parent squeezing in a couple 30min workouts in a week, well done! It’s not lost on me what a privilege any more than that is, and in my case it has a price tag. Prioritizing my health and respecting my individuality are things I think are worth modelling to my son.
Shoutout to and for making a space where more of this happens for more of us.

Maximize your strength in this technique-focused class 💪🏻Improve your Big 3 powerlifts with an experienced competitive c...
07/03/2024

Maximize your strength in this technique-focused class 💪🏻
Improve your Big 3 powerlifts with an experienced competitive coach: squat, bench press, and deadlift. We’ll also be breaking your plateaus with advanced programming for push-ups, pull-ups, and overhead press.

This class is for everyone who already has a basic grasp of barbell movements, whether you want to improve your bone density, boost your sports performance, or compete! Join 3x/week for a 6-9 week focus, but drop-ins are always welcome.


#613

NEW GYM!I’m so excited to announce that I’ll be working with Love Your Body Fitness in Westboro starting next week 💪🏻The...
07/03/2024

NEW GYM!
I’m so excited to announce that I’ll be working with Love Your Body Fitness in Westboro starting next week 💪🏻
They have a team of highly qualified and diverse coaches who excel at Strength and Conditioning.

This gym is:
- collaborative
- community focused
- family friendly (bring my kid to the gym - what?!)
- inclusive and low-pressure
- host to a bunch of great classes from lifting to yoga

I’m psyched to find a home for my group training skills, and will be launching a Powerlifting class MWF 3pm.
Come check it out!

#613

Shoutout post for my Strength Camp team and their latest comp Mar 16th! Nothing compares to doing a hard thing next to ...
04/01/2024

Shoutout post for my Strength Camp team and their latest comp Mar 16th!

Nothing compares to doing a hard thing next to friends who are also doing the hard thing. This crew managed to stick their programs despite me being away for 5 weeks of their prep for cancer treatment! Thanks to for filling in while I was off - I know the chaos of team training is not for everyone 😂
Moments of pride:
💪🏻 hitting exactly what she needed to qualify for bench only championships.
💪🏻 making great strategic choices in order to have a fun and solid day.
💪🏻 adding 50 # to her total in 7 months as a 52kg.
💪🏻 .fit adding 70 # to her total and staying super well-rounded across all lifts.
💪🏻 staying cool through her first meet, and adding 65 # to just her deadlift in less than a year training with me, hitting a beautiful 270 #.

We’re 3 weeks out!This is such an exciting point in a strength cycle because it gives us an idea of what’s going to come...
02/25/2024

We’re 3 weeks out!
This is such an exciting point in a strength cycle because it gives us an idea of what’s going to come out on the platform. My Strength Camp team (+Shawn not shown!) have been so committed to the challenging programs I threw at them, and it shows. Clean fast lifts, deeper awareness of their positioning, more muscle!
I can’t wait to see what you’re all capable of this time around 💪🏻🙌🏻
fit


Overdue announcement:I found out a couple months ago that I have breast cancer 😬I feel compelled to make it public, sinc...
11/14/2023

Overdue announcement:
I found out a couple months ago that I have breast cancer 😬
I feel compelled to make it public, since there are going to be some obvious changes and disruptions in my training and work, and I’m tired of having the conversation individually every day!
I have ductal carcinoma in situ, essentially Stage 0, and will have some form of surgery in the next few months to remove it. I don’t know any more than that at the moment. I don’t have any risk factors or family history, and I’m 36, so let this be your reminder to check your b***s today.
I know that my followers, friends, and colleagues are all so kind and generous and empathetic, but I’m asking to not have any comments or messages at this time unless you specifically have info or experience or another’s Insta profile for me on returning to training (pole/powerlifting) after mastectomy and reconstruction 🙏🏻
Thank you for caring!

Address

332 Richmond Road
Ottawa, ON
K1Z6X6

Telephone

+16132389668

Website

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