Foxtrot Coaching

02/04/2025

🚨 New Name! 🚨

I’m making a shift—Liannextraining is now Athterra.

Why? Because my focus is for multi-sport mountain athletes who move through all kinds of terrain. Skiers, snowboarders, bikers, climbers, runners—anyone who relies on their body to take them further and do more.

Athterra is just a mashed together word of [athletes] and [earth] which represents—strength built for the mountains, the trails, and everything in between. Having a brand name instead of just my own means more online work, collaboration with other health care practitioners and a brand for my informational content. Resources so that athletes can train smarter, built multi-sport strength, and keep doing what they love for longer. This way it has an opportunity to grow and evolve, much like I want my athletes to!

Same coaching, same mission—just not under my name. 💪🌎

08/13/2024

Back again - this sold out quickly last year so we added a second option!

Starts October 1 and runs until opening week (end of Nov) for Whistler! 8 weeks of prep to get you ready 🦵⛷️

Option of either:
5PM Tuesdays
OR
815AM Thursdays
$160 for the full 8 weeks. Less than 20/class. Small group size (12 ppl)

At .life.gym
Sign up is directly through me, so just send me a message if you'd like to get involved!

06/18/2024

Another spring season done for . Thanks to the kids for showing up and being great for a spring of running, jumping and throwing 🏃

Just missing some of the youngest group (the track rascals) in the photo- but have this action shot of one crushing the long jump with coach Scott!

04/24/2024

A really great video I've seen that really highlights the difference between speed training for elite athletes vs youth athletes.

OA is a amazing youtube resource for speed & agility training - and the principles I follow in my new Speed, Agility & Quickness class at Wild Life Gym Wednesdays at Noon :)

Youth Program → https://overtimeathletes.com/youthperformanceTrain With OTA (Remote Coaching) → https://overtimeathletes.com/remoteOTA University (Certificat...

04/18/2024

Another vid for (Canada best online source for motorsports). We talked about stretching after long extended rides on the moto. The takeaway is it's just about moving your body after it's been locked in the same position for an extended period of time.

Thanks to FortNine for the opportunity and asking me back for a 2nd video. I choose the content and we shoot the fitness parts in one go, so comments like this last pic are great 🙂. Obviously there's more to it, but it's a 7 min video at the end of the day. Check it out on their YouTube channel ▶️

04/17/2024

An excellent article on barbell deadlift technique:

The Deadlift is a foundational movement for strength and power. Done well, it improves total body strength, stability and health. Done poorly, it can become injurious. Learning how to deadlift properly is critical to maximizing the amount of weight you can lift and creating a foundation for long ter...

04/16/2024

3 things that I see in my clients who see lots of success in their training. Swipe ➡️ to see what I think is extremely important for results.

Don't focus on the fancy nitty-gritty until you have these down! These are things I look at when reviewing all my online clients. We check in weekly (consistency), they give updates on the rest of their live (recovery) & I have an RPE "rating of perceived exertion" number (intensity) that I want them to hit for all their exercises.

03/21/2024

My client Brenda + her guides lines. She showed me this photo and expressed how stoked she was to "actually be able to skii powder" this year. She said her old turns were 3x wider and would ski cut across the slope. Now her turns are beautiful! This is all due to her hard work developing her ski skills and strength! It's amazing how much strength training can make you feel better in your sport, or at least make it so you can focus more on the technique aspect of your sport. If your legs are so trashed from the uphill, it's going to be harder to apply all your well earned ski technique. It can completely change your experience. No more 'keeping up with the pack', now you get to look around and take in the mountains, instead of staring at your ski boots swearing internally the whole time.

03/21/2024

Stills from a fitness video for motorcyclists I did for . I've been lucky enough to train "45" (I'll keep his real name private for the lore 😉) here in Squamish at .life.gym

Watching it reminds me to NOT quit my day job as a kinesiologist to become an actress...but FortNine's editing and videography skills are so great it saves it! Thanks for letting this small town Kinesiologist get shown to 2 million subscribers 🥲

Some things from the comment section id touch on:

*Yes, I realize rows are more a back exercise vs shoulders but we had to make it concise and "group" the exercises for the quick attention spans of the internet, :)

*You still have to ride you bike. Being strong / going to the gym doesn't substitute on-the-bike skills and fitness and it's one of the first things I told 45 when we started training. But YES it ADDs to your resilience, power and longevity on the bike.

*You can't just copy the exercises in the video....you need to add weight (progress) if too easy, or regress if too hard

What a fun thing to be a part of. Thanks for watching! If you want to check it out I have a link to the full video in my bio.
🚵 🎥

03/19/2024

Squamish strength special! A weight training program that is completely online for those who can't choose just one sport.

For the recreational athlete that has troubles sticking to a gym routine that will compliment all their outdoor sports. This will give you a base that will make you a stronger, more resilient mountain athlete!

Customized Approach: Changing every month, it is meticulously crafted to address the specific requirements of the typical recreational Squamish athlete. The training regimen takes into account the varied physical demands of activities like climbing, biking, skiing, and running.

01/16/2024

I wanted to give a shoutout to my running coach of the last two years, Malcolm Smillie (). I am taking a break from run training for now, but have run far more than I ever would have if it wasn't for Malcolm. He got me in incredible running shape, and I was able to get back on the track (seen here) for the first time in years in 2022. 2023 unfortunately was full of Achilles and post covid-heart issues, and he was incredibly patient throughout at all. Not only is he one of the best coaches, he himself has decades of personal elite running/racing and is still going now. 2022 was a difficult personal year for me full of change, and having a coach in my corner gave me something to focus towards and a positive, guiding light. Thank-you 🙂