GINA Personal Trainer

GINA Personal Trainer Online Fitness Coach from Toronto Ontario looking to make sustainable changes amongst all women!

09/03/2026

You do NOT need a gym to grow your glutes !! you need enough resistance, good form and a plan that actually progresses. Save this at-home glute workout 🍑

Activation — 2 rounds
Frog pumps: 30 reps
Clamshells: 15 reps per side

Workout — 3 sets each
RDLs: 8–12 reps
Bulgarian split squats: 8–12 reps per side
Single-leg hip thrusts: 10–15 reps per side
Step-ups: 8–12 reps per side

If your weights are lighter, increase the reps, slow down the lowering portion and take each set close to failure. A home workout only becomes “easy” when you stop challenging yourself. Save this and clock in. ⏰🍑

Entire fit: ‘lift seamless 2.0’ code GINA10
All equipment from .ca

09/02/2026

The truth about back progress: it’s usually slower than you want it to be because you’re trying to change two things at once.

You’re building muscle underneath while also, if fat loss is the goal, gradually reducing the layer covering it. And unfortunately, you don’t get to choose where your body loses fat first.

That’s why judging your progress week to week can mess with your head. Back definition can look almost unchanged for months, then suddenly your shoulders look more capped, your waist looks smaller and clothes sit completely differently.

The boring answer is still the right one: enough protein, progressive strength training, appropriate calories for your goal, and enough time for your body to actually adapt.

Take photos. Track your lifts. Pay attention to how your clothes fit.

The mirror is only one measurement of progress.

09/01/2026

Single-leg hip thrust 🍑

Keep your chin tucked, ribs down, and drive through your heel. At the top, squeeze the glute without overextending your lower back. Keep your hips level and control the way down.

DO IT RIGHT SIS

08/31/2026

I’m almost 40 lbs down now, and I’ve learned a LOT about fat loss along the way.

One of the biggest things? If you think this meal is “too big” for fat loss, you might be focusing on the wrong thing.

Fat loss is not about eating the smallest meals possible. It’s about consistently eating an amount of calories that puts you in a deficit.

A big plate can still fit your goals.

High-volume foods, lean protein, vegetables, fruit, potatoes, rice, you can build meals that are actually filling without blowing through your calories.

And personally, I’d rather eat a meal that keeps me full for hours than pick at a tiny “diet meal” and spend the rest of the night thinking about food.

Learn how to build meals that satisfy you, hit your protein, and fit your calories. That’s what makes fat loss something you can actually stick to.

08/29/2026

Turns out my dream home was just a gym, a sauna and no reason to leave 😂

All gym equipment + flooring Northern Fitness
Sauna from Coldture Wellness

08/27/2026

Eating more did not magically make me leaner.

Eating enough allowed me to train harder, recover better, build more muscle and stop spending my entire day thinking about food.

I think a lot of women assume that the second progress slows down, the answer is automatically to eat less. Less food. More cardio. More restriction.

Sometimes that’s exactly what keeps you stuck.

My body looks leaner now, but I’m eating more than I was a couple months ago because my goal isn’t to see how little food I can survive on. It’s to give my body enough to actually perform, recover and change.

More food doesn’t automatically mean more body fat.

And eating less isn’t automatically better.

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Toronto, ON

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