CHALK TALK

In this week’s episode we discuss some underrated aspects of coaching along with some observations and my own reflections. Maybe underrated isn’t the word choice for these, but these are things that absolutely impact the delivery, flow, and facilitation of a training session (or practice). Things like providing autonomy, spatial awareness, and reading the room. We dive into the importance of providing autonomy and how that can be impactful for an individual (as per the Self Determination Theory) along with long-term skill acquisition. We discuss the importance of spatial awareness and knowing when to be more hands-on vs. when to give the athlete/ client space. Finally, we discuss the concept of “reading the room” when it comes to how we’re communicating, coaching, and facilitating (and essentially how we read the VIBES of the room). I also share a little more information about some upcoming in-person continuing education opportunities like the NSCA Ontario Clinic on Saturday May 23rd at McMaster University and the McMaster Performance and Wellness Workshop held the next day on Sunday May 24th. CONNECT WITH TRAINING2XL:Website: www.training2xl.com Email: [email protected] Instagram: www.instagram.com/training2xl/ Coaching Foundations Course: https://www.training2xl.com/coaching-foundations-course 1:1 Remote Programming + Coaching: https://www.training2xl.com/shop/remote-programming-coaching 1:1 Mentorship Intake: www.training2xl.com/11-mentoring NSCA Ontario Clinic: https://www.nsca.com/events/state-and-regional/ontario-provincial-clinic/ McMaster Performance & Wellness Workshop: https://mcmaster.universitytickets.com/w/event.aspx?id=1721

In this week’s episode we discuss the concept of duality and how it pertains to coaching, entrepreneurship, and life. Duality is understanding that things can co-exist (especially opposing thoughts, feelings, emotions, interests, etc). It’s actually a really awesome concept that I’m working on embracing in both my professional and personal life. I think this is actually something that should be discussed more in the coaching world because I feel like it’s a common misconception that you need to act, dress, or be a certain way in order to be respected and seen as professional. I’ve spent many years not showcasing certain aspects of myself out of fear of not being taken seriously in a male-dominated field, but the older I get, and the longer I’ve been in this industry, the more I realize that it’s actually an asset to be myself. When we show up in a way that’s authentic, we give permission to others to do the same and that’s a powerful tool for building culture and community.As always, feel free to comment below or send me an email to chat further!CONNECT WITH TRAINING2XL:Website: www.training2xl.com Email: [email protected] Instagram: www.instagram.com/training2xl/ Coaching Foundations Course: https://www.training2xl.com/coaching-foundations-course 1:1 Remote Programming + Coaching: https://www.training2xl.com/shop/remote-programming-coaching 1:1 Mentorship Intake: www.training2xl.com/11-mentoring

In this week’s episode, we discuss something that is currently circulating in the social media world about the US men’s hockey team mocking the US women’s hockey team with their president in the comfort of their locker room. It’s not so much that they laughed … it’s the principle of it. It’s the fact that their women fought hard to win a gold medal on the same stage they did but became the butt of a joke, and no one was there to defend them or stand up for them in that room. It’s that women everywhere have experienced this and feel exhausted constantly trying to defend themselves in different situations. I wanted to use this space to share more about where my own rage is stemming from after doing some reflecting and want to open up the conversation to share some perspective as a woman in a male-dominated industry. If you want to continue the discussion, please email me at [email protected] - my inbox is always open!CONNECT WITH TRAINING2XL:Website: www.training2xl.com Email: [email protected] Instagram: www.instagram.com/training2xl/ Coaching Foundations Course: https://www.training2xl.com/coaching-foundations-course 1:1 Remote Programming + Coaching: https://www.training2xl.com/shop/remote-programming-coaching 1:1 Mentorship Intake: www.training2xl.com/11-mentoring

In this week’s episode, we’re discussing the concept of staying in your professional lane. This is something that I’ve wanted to share more about for a while now because of several conversations I’ve had with TRAINING2XL teammates. If you are a service provider, it’s really important to understand the role you play in their journey based on your strengths, skill set, and education. Of course there is going to be overlap amongst movement professionals, but having self + professional awareness around what you offer that differs from another professional is important, and it’s important we don’t get territorial over the individuals we work with - we are stronger as a team! I truly believe in collaboration over competition, but have felt frustrated with some recent experiences where that respect is not reciprocated (and it doesn’t feel great). This episode is meant to share some insight and hopefully spark some conversation!If you are a movement professional looking for continuing education, I just opened up the  Q1 Cohort of the Coaching Foundations Course for registration and we kick off live sessions at the end of the month! Check out the link for more information, and feel free to reach out if you have any questions. CONNECT WITH TRAINING2XL:Website: www.training2xl.com Email: [email protected] Instagram: www.instagram.com/training2xl/ Coaching Foundations Course: https://www.training2xl.com/coaching-foundations-course 1:1 Remote Programming + Coaching: https://www.training2xl.com/shop/remote-programming-coaching 1:1 Mentorship Intake: www.training2xl.com/11-mentoring

In this week’s episode, we discuss what to look for when you’re seeking support from a professional in the movement field. I go through some key characteristics that separate individuals in the field, and ensure you’re getting care from the right person. This is specific to the field of strength and conditioning and/ or personal training, but many concepts covered can be carried into other fields as well. We discuss certifications, qualifications, insurance, and experience.Whether you are an athlete in sport or athlete in life looking for someone to write a program for you, or you’re a coach yourself and want to ensure you’ve covered all your bases, this episode will provide insight to ensuring you’re taking the right steps forward!Shoutout to my friend and fellow S&C coach + entrepreneur Justin Vince for sharing similar insight on his blog - find it HERE. If you are an athlete in sport or athlete in life, there are spots open for my 1:1 Remote Coaching, and if you’re an S&C coach, personal trainer, or movement professional wanting to continually learn and evolve as a practitioner, the Q1 Cohort of the Coaching Foundations Course opens for registration at the beginning of February! CONNECT WITH TRAINING2XL:Website: www.training2xl.com Email: [email protected] Instagram: www.instagram.com/training2xl/ Coaching Foundations Course: https://www.training2xl.com/coaching-foundations-course 1:1 Remote Programming + Coaching: https://www.training2xl.com/shop/remote-programming-coaching 1:1 Mentorship Intake: www.training2xl.com/11-mentoring

In this week’s episode, we’re celebrating 10 years of TRAINING2XL! I’m sharing a little bit about the origin story and early days of T2XL. I’ll be answering some questions I received from my community on entrepreneurship, and being an S&C coach AND business owner, and finally sharing a little bit of what’s to come. I also have a special guest … the one and only Ry the Demo Guy (aka my husband Ryan). Whether this is your first episode of CHALK TALK or your 47th - THANK YOU for listening along and being a part of the Team. I truly appreciate it more than you know, and I’m excited for what’s to come in the next 10 years of TRAINING2XL and beyond!CONNECT WITH TRAINING2XL:Website: www.training2xl.com Email: [email protected] Instagram: www.instagram.com/training2xl/ Coaching Foundations Course: https://www.training2xl.com/coaching-foundations-course 1:1 Remote Programming + Coaching: https://www.training2xl.com/shop/remote-programming-coaching 1:1 Mentorship Intake: www.training2xl.com/11-mentoring

In this week’s episode, we discuss some tendencies I’ve noticed in the coaching world. I feel like in both the professional space and on social media, people love to over-complicate things, and the most interesting thing is that people tend to over-complicate very simple things …After running a coaching clinic this week with a local gym, it struck up some thoughts and reflections that I wanted to share in this week’s episode. At the end of the day, our job as coaches/ trainers/ leaders/ movement professionals is to help create confidence and competence with the individuals we work with so they can be successful without us. Feel free to share your thoughts and feelings in the comments below, and be on the lookout for lots of fun things coming down the pipeline with TRAINING2XL like the 2025 Holiday Advent Calendar, the Athlete in Life 2.0 Strength Training Program, and T2XL’s 10-Year Anniversary!CONNECT WITH TRAINING2XL:Website: www.training2xl.com Email: [email protected] Instagram: www.instagram.com/training2xl/ Coaching Foundations Course: https://www.training2xl.com/coaching-foundations-course 1:1 Remote Programming + Coaching: https://www.training2xl.com/shop/remote-programming-coaching 1:1 Mentorship Intake: www.training2xl.com/11-mentoring

In this week’s episode, we’re discussing a very important component of strength training - intensity. Intensity can be defined in a couple different ways in regards to strength training and overall fitness, but we’re going to focus on intensity in strength training - why it’s important, how to track it/ gauge it, how to program it, along with some common misconceptions about it. We discuss both a ‘zoomed out’ and ‘zoomed in’ view of intensity. ‘Zoomed out’ refers to your training program/ schedule as a whole, and ‘zoomed in’ refers to a particular exercise and/or training session. It’s important to look at intensity’s role in both viewpoints! If you’re an athlete in sport or athlete in life, I want you to walk away from this episode understanding why and how it’s important to challenge yourself if you truly want to get stronger and increase your performance, and if you’re a coach, trainer, or movement professional, I want to reiterate the importance of properly programming intensity for sustainable progress for the individuals you work with. If you’re looking for someone to program for you (and take care of the intensity for you), I have 2 spots open for 1:1 Remote Coaching + Programming, and if you are looking to refine your own programming skill set, then you enrol in the Practical Programming Course for a step-by-step look at building programs for case study examples. 1:1 PROGRAMMING BLITZ: Use code: BLUEJAYBLITZ the BASE PROGRAM option in the 1:1 Remote Coaching + Programming to get $100 off (price will be honoured for continuing phases for 6-months, which is over $600 in savings!). CONNECT WITH TRAINING2XL:Website: www.training2xl.com Email: [email protected] Instagram: www.instagram.com/training2xl/ Coaching Foundations Course: https://www.training2xl.com/coaching-foundations-course 1:1 Remote Programming + Coaching: https://www.training2xl.com/shop/remote-programming-coaching 1:1 Mentorship Intake: www.training2xl.com/11-mentoring

In this week’s episode, we talk about how there isn’t anything ‘soft’ about soft skills (regardless of what industry you are in). Your ability to connect, communicate and interact with the people around you is imperative to your success in any space. We go through some different components of the “soft skills” like connection, communication, social agility, social awareness, emotional intelligence, and vulnerability. There are a lot of overlapping themes to episodes in the past that we’ve discussed, but I think the reminders are important for individuals in the sport and coaching space (and beyond!). This is why I created the Coaching Foundations Course - I wanted a resource that combines the theory and knowledge about performance, movement, programming, etc with the tools to apply it in real time with real people. The Coaching Foundations Course helps equip you with tools to teach, coach, adjust, and adapt in real time with confidence. You can register for the Q4 Cohort until Sunday!CONNECT WITH TRAINING2XL:Website: www.training2xl.com Email: [email protected] Instagram: www.instagram.com/training2xl/ Coaching Foundations Course: https://www.training2xl.com/coaching-foundations-course 1:1 Remote Programming + Coaching: https://www.training2xl.com/shop/remote-programming-coaching 1:1 Mentorship Intake: www.training2xl.com/11-mentoring

In this week’s episode, we’re discussing the “new year” energy that comes with fall and the month of September, and some strategies as to how you can go about reflecting on past months/seasons and prepare yourself for what’s to come in a new one. I share some prompts that you can reflect on by journaling, or even speaking to a loved one, and a couple exercises that you can use. I also chat about the importance of separating your professional and personal habits/goals, so each area gets the same love and attention.We also discuss the concept of “self care” in a multitude of ways (inspired by a recent post on the Women’s Health instagram account), and how you can go about filling your own cup physically, mentally, emotionally, socially, etc. Finally, I share some fun updates coming straight from TRAINING2XL Headquarters like the Q4 Cohort of the Coaching Foundations Course, spots open for 1:1 Remote Coaching + Programming, the Holiday Advent Calendar launching on November 21st, the 10-year anniversary party for T2XL, new merch drops, and more!CONNECT WITH TRAINING2XL:Website: www.training2xl.com Email: [email protected] Instagram: www.instagram.com/training2xl/ Coaching Foundations Course: https://www.training2xl.com/coaching-foundations-course 1:1 Remote Programming + Coaching: https://www.training2xl.com/shop/remote-programming-coaching 1:1 Mentorship Intake: www.training2xl.com/11-mentoring

In this week’s episode, we discuss the importance of following a program or plan to get to a desired outcome. I am obviously a big advocate for structured and progressive training and following a program is an example of that!Not only does it provide your body an opportunity to adapt and adjust over time, but it also helps to get you to your goal in the most effective and efficient way possible (one of the many benefits of working with a certified professional). The human body is incredibly complex and smart, so it’s important that we work with it as we look to excel in a new direction. In this episode we dive into the benefits of following a program, what to look for, how things adjust in real time, and I also share a little bit of my own current journey working towards a new goal (training for a half marathon). I share insights for both athletes in sport and athletes in life to gain a better understanding of why having a plan is so important, but also from the lens of being a strength & conditioning coach, and how I approach writing a program for an individual I’m working with. If you are looking for support in this area as an athlete in sport or athlete in life, check out the Virtual TEAM2XL Fall Cohort or the 1:1 Remote Coaching + Programming. If you’re looking for support in this area as a movement professional, check out the Coaching Foundations Course (Q4 opening for registration on Sept 22nd!), or the Practical Programming Course. CONNECT WITH TRAINING2XL:Website: www.training2xl.com Email: [email protected] Instagram: www.instagram.com/training2xl/ Coaching Foundations Course: https://www.training2xl.com/coaching-foundations-course 1:1 Remote Programming + Coaching: https://www.training2xl.com/shop/remote-programming-coaching 1:1 Mentorship Intake: www.training2xl.com/11-mentoring

In this week’s episode, we discuss one of the most important qualities you could have as a strength & conditioning coach, personal trainer, or movement professional … ADAPTABILITY. Your ability to react and adapt in real time to best serve the individuals you work with in real time. There are a lot of things in life that require a certain level of resourcefulness and agility. With coaching, it’s important that we can adjust and make changes on the fly when different challenges or limitations arise in our training environment. Of course it’s important to have foundational knowledge learned through books, articles, courses, and certifications, but adaptability is learned through EXPERIENCE when you can actually take what you’ve learned and apply it and see the impacts of it (which is why gaining experience is so important when working with humans). This is why I created the Coaching Foundations Course - I wanted a resource that combines the theory and knowledge about performance, movement, programming, etc with the tools to apply it in real time with real people. The Coaching Foundations Course helps equip you with tools to teach, coach, adjust, and adapt in real time with confidence. Don’t forget to join the waitlist for the Q4 Cohort opening in September!And remember, stay adaptable! CONNECT WITH TRAINING2XL:Website: www.training2xl.com Email: [email protected] Instagram: www.instagram.com/training2xl/ Coaching Foundations Course: https://www.training2xl.com/coaching-foundations-course 1:1 Remote Programming + Coaching: https://www.training2xl.com/shop/remote-programming-coaching 1:1 Mentorship Intake: www.training2xl.com/11-mentoring

In this week’s episode, we are diving back into one of my favourite topics - communication. I’ve discussed in the past the importance of communication as coaches, trainers, movement professionals, and all humans, but with this episode I specifically wanted to talk about how important it is to be cognizant of the language that we use. The words we say, the phrases/ slang, the timing, the instructions we deliver, it’s all important. We’ll discuss verbal vs. nonverbal communication (with emphasis on the verbal communication in this one), we’ll look at approachability with our language when cueing and assessing the difference between internal and external language in the coaching world. We’ll also even dive into marketing and sales - whether you’re the one selling or receiving, the language used is important to consider. I’ll also share the reason I always use the word TEAM when addressing my community (it’s very intentional!).I also share a couple resources for you to check out from some of my favourites like Nick Winkelman and Brett Batholomew, along with some things coming down the pipeline in the School of TRAINING2XL this fall (join the waitlist for the Q4 Cohort of the Coaching Foundations Course HERE!). CONNECT WITH TRAINING2XL:Website: www.training2xl.com Email: [email protected] Instagram: www.instagram.com/training2xl/ Coaching Foundations Course: https://www.training2xl.com/coaching-foundations-course 1:1 Remote Programming + Coaching: https://www.training2xl.com/shop/remote-programming-coaching 1:1 Mentorship Intake: www.training2xl.com/11-mentoring

In this week’s episode, we’re talking about something close to my heart … the grief of losing my dad 8 years ago. Grief is a complicated feeling and I know I’m not alone in feeling it, so I think it’s important that we’re able to speak openly about things, even if it can feel challenging (it’s how we continue to grow!). My dad has so much influence on what I do with TRAINING2XL that it feels weird to not talk about him - who he was, the impact he had on people, what I learned from him, and what it’s like to grieve one of the closest people in your life. I’ve shared about him in previous episodes because that was (obviously) such a pivotal time in my life and it really shifted how I saw my coaching, my business, and my life, so coming up on the 8th anniversary of his passing, I wanted to dedicate a whole episode to him. Whenever I share anything personal or vulnerable, I don’t do it for sympathy, I do it because I know there’s someone listening along that can relate, and I hope to make you feel a little less isolated. So if this episode finds you on your grieving journey, I hope you know that you are not alone - I see you and I’m sending you a big T2XL hug. "What you leave behind is not what is engraved in stone monuments, but what is woven into the lives of others” - Pericles CONNECT WITH TRAINING2XL:Website: www.training2xl.com Email: [email protected] Instagram: www.instagram.com/training2xl/ Coaching Foundations Course: https://www.training2xl.com/coaching-foundations-course 1:1 Remote Programming + Coaching: https://www.training2xl.com/shop/remote-programming-coaching 1:1 Mentorship Intake: www.training2xl.com/11-mentoring

In this week’s episode, we’re discussing the importance of knowing and determining your core values as a human, athlete, and professional. Understanding the things that are important to you as a human and professional will help you align with the right opportunities, organizations, and people, and it also helps create a higher level of self-awareness which is very key when working with other people. I’ve always been a big fan of Brene Brown’s work and I really enjoyed her book Dare to Lead where she had a big focus on helping you define your core values. I discuss some of the takeaways I’ve learned from her and I highly recommend checking out her book and going through the exercise!Whether you’re an S&C coach, personal trainer, movement professional, athlete in sport, or athlete in life, knowing what you stand for and understanding what’s most important to you will help ensure that you are seeking out jobs, environments, people, and opportunities that align with you and those values. If you are in any position that has you working with other humans, becoming more self-aware is such an asset, and knowing your values is a big part of that. If you’re curious about digging a little deeper into this, or you feel like you need more support in this area, I have spots open for my 1:1 Mentorship. You can fill out the intake HERE to set-up a FREE call to see if we’d make a good team!CONNECT WITH TRAINING2XL:Website: www.training2xl.com Email: [email protected] Instagram: www.instagram.com/training2xl/ Coaching Foundations Course: https://www.training2xl.com/coaching-foundations-course 1:1 Remote Programming + Coaching: https://www.training2xl.com/shop/remote-programming-coaching 1:1 Mentorship Intake: www.training2xl.com/11-mentoring

In this week’s episode, we discuss a recently popularized topic of load management. Load management is a term that’s used a lot in professional sport to support athletes throughout their long and gruelling seasons and ensure they are able to perform at their best with properly dosed game/ practice-plan, strength training, recovery, and more. Thanks to my friend Kris Robertson at KRT Training, he explains how S&C coaches (and trainers and movement professionals) are really considered “load managers” as it’s our job to zoom out, see things with a big picture view and ensure we’re dosing things correctly over time. I wanted to take this concept and expand on it to share some programming insights, things to consider during the needs analysis process of writing a program, and also how to view things from a more well-rounded perspective. I tried to explain this in a really simplified way, focusing on the aspects of programming that may need to fluctuate or adapt over time to ensure you’re properly preparing an individual for what's to come. Whether you’re an athlete in sport, athlete in life, S&C coach, personal trainer, or movement professional, this episode dives into a couple different aspects of load management and how you can apply it to your own coaching, training, and life. If you are someone that is looking for support with your training, nutrition, and lifestyle, I have spots open for my 1:1 Remote Coaching for the remainder of the summer - check it out HERE!CONNECT WITH TRAINING2XL:Website: www.training2xl.com Email: [email protected] Instagram: www.instagram.com/training2xl/ Coaching Foundations Course: https://www.training2xl.com/coaching-foundations-course 1:1 Remote Programming + Coaching: https://www.training2xl.com/shop/remote-programming-coaching 1:1 Mentorship Intake: www.training2xl.com/11-mentoring

In this week’s episode, we’re discussing the importance of warming up before a training session. It’s a very important part of training and you’re leaving a lot on the table if you choose to skip it.In order to get the most out of your training, it’s important to take the time to properly prepare the body for what’s to come, and this is beyond doing a couple warm-up sets of a specific exercise … This is ensuring you’ve taken time to start with general movement and work your way to specific drills and exercises that mimic the work you’re about to complete in the session. Warm-ups are important from a physical standpoint, but they are also important from a mental perspective, allowing yourself to focus on the training and dial in your attention. Warming up may be one of the less glamorous parts of a training session, but arguably the most impactful. Whether you’re an athlete in sport, athlete in life, or you’re a coach yourself, it’s key that you prioritize your warm-up the same way you prioritize your training!If you’re looking for a summer training program WITH dynamic warm-ups and video demos of all drills and exercises, check out the TRAINING2XL SUMMER SZN ADVENT CALENDAR, and use code: SUMMERTRAINING for $10 off the 8-weeks of programming!CONNECT WITH TRAINING2XL:Website: www.training2xl.com Email: [email protected] Instagram: www.instagram.com/training2xl/ Summer Szn Advent Calendar: https://www.training2xl.com/shop/summer-szn-advent-calendar CODE: SUMMERTRAININGCoaching Foundations Course: https://www.training2xl.com/coaching-foundations-course 1:1 Remote Programming + Coaching: https://www.training2xl.com/shop/remote-programming-coaching 1:1 Mentorship Intake: www.training2xl.com/11-mentoring

In this week’s episode, we are breaking down one of my favourite TRAINING2XL mantras/ philosophies … do the simple things, do them well, do them often. This is a saying that I’ve shared before on CHALK TALK, and one I’m consistent with sharing across the board because I really do believe great things come when we focus on the quality, simplicity, and consistency of our daily habits. I think it’s easy to get caught up on the flashy trends and the “sexy sales” of workouts, supplements, and more, but I want this to serve as a reminder to you, that in a lot of ways, living a healthy and thriving life is simple - that doesn’t mean it’s easy to do, but I think it often gets overcomplicated (as we continue to get overstimulated). If you are looking for support with your training and lifestyle, I have 2 spots open for the summer season for 1:1 Remote Programming + Coaching, so don’t hesitate to reach out to book a free 15-min call to chat more to see if it’s the right fit for you! CONNECT WITH TRAINING2XL:Website: www.training2xl.com Email: [email protected] Instagram: www.instagram.com/training2xl/ Coaching Foundations Course: https://www.training2xl.com/coaching-foundations-course 1:1 Remote Programming + Coaching: https://www.training2xl.com/shop/remote-programming-coaching 1:1 Mentorship Intake: www.training2xl.com/11-mentoring

In this week’s episode, we’re talking about the importance of the COACH part of the title. This is something I’m VERY intentional about with TRAINING2XL because I take the role and responsibility of a coach very seriously (as all coaches should). I am very particular when it comes to my title (strength & conditioning coach vs personal trainer) for a couple different reasons and that is what I dive into in this episode. I share why it’s important to me to hold this title, and I also share some experiences I’ve had playing for different coaches in my athletic career and how some of their words and actions have impacted me in both positive and negative ways. As with most topics on CHALK TALK, this isn’t revolutionary but I do think it’s something worth discussing to acknowledge how impactful it is to be in a position to guide and lead others. If you are a coach or an athlete on the receiving end of coaching, I’d love to hear your thoughts in the comments section, or feel free to share them via email to [email protected]. If you are a coach looking for some support and guidance yourself in your role, I have spots open for 1:1 Mentorship, so check it out and let’s chat!CONNECT WITH TRAINING2XL:Website: www.training2xl.com Email: [email protected] Instagram: www.instagram.com/training2xl/ Coaching Foundations Course: https://www.training2xl.com/coaching-foundations-course 1:1 Remote Programming + Coaching: https://www.training2xl.com/shop/remote-programming-coaching 1:1 Mentorship Intake: www.training2xl.com/11-mentoring

In this week’s episode, we discuss the concept of work-life-balance - does it exist? Is it the same for everyone? Does it look different from person-to-person? I think it’s important that we understand that we all operate in very different ways which will then reflect how we choose to live our lives each day, week, month, and year. I have unfortunately experienced burnout on multiple occasions and truthfully, it’s not something I’m proud of at all because it’s the opposite of what I share with my athletes, team, and community. That said, as a solo-entrepreneur, sometimes it is inevitable because everything is riding on you. I wanted to share some of my personal experiences with “work-life-balance”, and shed some light on things I’ve learned about the concept and some strategies I use to ensure I’m doing what I can to fill my own cup as I do for others. I think everyone has their own version of WLB and it’s important to understand that everyone has different priorities which will reflect what they make time and space for in their daily lives. I don’t believe there’s one right way - as with most things in S&C … it depends on a lot of different factors.Would love to hear what work-life-balance looks to you, so feel free to share in the comments below, or send me an email!CONNECT WITH TRAINING2XL:Website: www.training2xl.com Email: [email protected] Instagram: www.instagram.com/training2xl/ Coaching Foundations Course: https://www.training2xl.com/coaching-foundations-course 1:1 Remote Programming + Coaching: https://www.training2xl.com/shop/remote-programming-coaching 1:1 Mentorship Intake: www.training2xl.com/11-mentoring

In this week’s episode, we discuss the role and importance of the ‘needs analysis’ when building a program for an individual, or group of individuals. This is one of the most important steps in the process when working with an individual to help guide them towards their desired goals and outcome. The needs analysis is not only a time for you to collect relevant information, but it also gives you the opportunity to begin the process of establishing a connection with the person which will help immensely when leading them on their journey. Not only will you collect information about their injury/ health history, but you’ll also get a chance to learn their current habits, what makes them tick, how they spend their off-time, and more - all important information to collect. Data and information should always help inform choices, and the needs analysis provides you with a time to do an initial intake, consultation, and assessment which all serve as different elements in the process. If you’re a strength coach, personal trainer, or movement professional and you want to refine your process of collecting and utilizing information when programming and coaching different individuals, the Q2 Cohort of the Coaching Foundations Course opens up in May, or you can get in on the Practical Programming Course now!CONNECT WITH TRAINING2XL:Website: www.training2xl.com Email: [email protected] Instagram: www.instagram.com/training2xl/ Coaching Foundations Course: https://www.training2xl.com/coaching-foundations-course 1:1 Remote Programming + Coaching: https://www.training2xl.com/shop/remote-programming-coaching 1:1 Mentorship Intake: www.training2xl.com/11-mentoring

In this week’s episode, I wanted to share some reflections and lessons I’ve learned in my 14 years as a strength and conditioning coach. I’ve had a lot of growth as both a coach and a human in these past years, and I thought it might be helpful to share some of them because I know there were a lot of moments I felt alone. I breakdown 10 lessons that seem to be prominent ones in my experience as a coach, and as I write these show notes, I’m already thinking about a couple I would’ve added to that list (maybe a part two can come in the future). One of the most important lessons is to continuously believe in yourself in the fiercest way possible. You always have to have your own back because your journey is yours (but having a strong team around you is also incredibly important as well!). I wanted to share some of these experiences in hopes that someone listening may resonate with it, or feel a little less alone. Though some of these were hard lessons, I truly believe each experience has shaped me into the coach, business owner, and person I am today, so I wouldn’t trade any of them. I think challenges and different experiences are how we continue to grow and evolve as professionals. I really love this industry and I want to do my very best to leave it better than I found it. If you’re feeling alone in your journey as an S&C coach, athlete (in sport or in life), or movement professional, please feel free to reach out to me at [email protected] - I’d love to be a sounding board for you!Upcoming Continuing Education Opportunities:CSCA Regional Conferences: HEREMcMaster Performance & Wellness Workshop: HERECONNECT WITH TRAINING2XL:Website: www.training2xl.com Email: [email protected] Instagram: www.instagram.com/training2xl/ 1:1 Remote Programming + Coaching: https://www.training2xl.com/shop/remote-programming-coaching 1:1 Mentorship Intake: www.training2xl.com/11-mentoring

In this week’s episode, we actually discuss several different topics (the joys of having too many ideas at once!). There have been some topics of conversation amongst my team/ community as well as in my everyday life that I think are important to be discussed. Though these topics aren’t necessarily related, I wanted to share them anyway!We discussed the importance of being a part of a team/ community and why I wanted to build TRAINING2XL the way I did (I want everyone to have a team to be a part of!), we also discuss the important difference between influencers and entrepreneurs … There is a difference, and it’s something that has been weighing on me a bit, so I wanted to share some thoughts. I also talk about the importance of having hard conversations within your inner circle (and not just on social media), and finally we wrap up by chatting about the concept of mindfulness practices and how I go about defining them (and it’s not just meditation and journaling). I haven’t really done an episode where I tackle several things at once, but if I’m being honest, I was having a hard time narrowing down just one focus for this episode, and wanted to be able to speak freely on a couple things. As always, I’m here to support however I can, so check the links below for different ways to work together, or send me an email to chat!CONNECT WITH TRAINING2XL:Website: www.training2xl.com Email: [email protected] Instagram: www.instagram.com/training2xl/ 1:1 Remote Programming + Coaching: https://www.training2xl.com/shop/remote-programming-coaching 1:1 Mentorship Intake: www.training2xl.com/11-mentoring

In this week’s episode, we’re having an identity crisis … just kidding, but we’re talking about identity - what it means, how we attach ourselves to certain identities, and why it’s important that we recognize our identity is so much greater than our job titles. I’ve chatted in the past about losing the identity of being an athlete (it’s still one that stings), but I think it’s natural that we end up latching onto a new identity. I think this is something that isn’t talked about enough, so I’m sharing my experience working through transitions in identity from being an athlete to an S&C coach, to an entrepreneur, even being a kid to being an adult. It’s safe to say as humans, we are multifaceted!In this episode, I also share some strategies and tools that I’ve used to help define who I am as a person outside of my job title (which is work one of my older brothers used to do with a lot of athletes). We discuss defining our why, knowing our core values, taking inventory, and more. I even share how I’m transitioning as a coach and business owner from Q1 of 2025 to Q2!If this episode resonates with you and you feel like you need some support in this area, I have spots open for my 1:1 Mentorship this spring season. You can fill out the intake HERE for a free 15-minute consultation to see if we’re the right fit, and to ask any questions you’d like (no strings attached!). CONNECT WITH TRAINING2XL:Website: www.training2xl.com Email: [email protected] Instagram: www.instagram.com/training2xl/ 1:1 Remote Programming + Coaching: https://www.training2xl.com/shop/remote-programming-coaching 1:1 Mentorship Intake: www.training2xl.com/11-mentoring

In this week’s episode, we discuss the importance of CONTEXT and the role it plays in coaching, programming, and our world. It’s easy to make assumptions when you lack context and don’t have the full understanding of a person, place, incident, or thing. When you see a video online in isolation, it can be confusing and the message could lack clarity when you don’t have an explanation or knowledge of where it's stemming from. As a strength & conditioning coach, my favourite answer to questions is always “it depends”, because in most cases … It depends! It depends on different variables, factors, environments, situations, people, etc. Sometimes it’s not as easy as making a blanket statement and moving on, in most cases, there needs to be reasoning or explanation around things. That said, we don’t always have the luxury of being provided with context, so it’s important to understand that as a consumer on the receiving end of messaging. With TRAINING2XL, I always try to provide a little context, or word things in such a way that reminds people things aren’t black and white. What works for one individual/athlete, might not work the same for the other, and we have to be able to adapt to ensure we’re providing information and coaching that will support the individual in front of you. Context is key in all facets of life, and hopefully this episode provides you with a reminder of that. We live in the grey area with most things, and that’s a beautiful place to be!CONNECT WITH TRAINING2XL:Website: www.training2xl.com Email: [email protected] Instagram: www.instagram.com/training2xl/ 1:1 Remote Programming + Coaching: https://www.training2xl.com/shop/remote-programming-coaching 1:1 Mentorship Intake: www.training2xl.com/11-mentoring

In this week’s episode, we’re discussing a hot topic - the difference between strength training and pilates. This seems to be a common point of discussion on social media and I think it’s really important to understand that social media lacks context (and there are professionals doing people a disservice by sharing blanket statements, but that’s another story …)I have been strength training for almost 20 years now and I just recently started to incorporate pilates and it’s important to note that BOTH forms of movement have their benefits, their purpose, and place in your training schedule, AND it’s important to understand what differentiates them. In this episode, I go through how to define resistance training, some key benefits for each form of training, and provide some insight and information on how you can approach your training schedule while also becoming more critical of what you see on social media.Remember that training is not a one-size-fits-all, and it’s important to find what works best for you - your body, your schedule, your goals, your lifestyle, etc. Hopefully this episode helps you differentiate the two forms of movement and allow you to make a decision about whats best for you! CONNECT WITH TRAINING2XL:Website: www.training2xl.com Email: [email protected] Instagram: www.instagram.com/training2xl/ 1:1 Remote Programming + Coaching: https://www.training2xl.com/shop/remote-programming-coaching 1:1 Mentorship Intake: www.training2xl.com/11-mentoring

In this week’s episode, we talked about the importance of being organized. Now, I know at first glance this might seem kind of boring, but being organized is truly what allows you to be present, prepared, and ready to tackle whatever it is that lays ahead in your day, week, month, or year. Whether you are an athlete in sport preparing for the demands of an upcoming season, an athlete in life juggling several different things at once, or you’re a business owner switching between several different hats that you wear, being organized is essential for success. Being organized can and will look different for everyone, but it’s important that you figure out what will work best for you to ensure you’re keeping things in line as you wish. In this episode, I share some of the tools and strategies I use as an individual that wears a lot of hats as a coach and business owner. I also share some strategies as to how you can go about breaking things down into daily, weekly, monthly, quarterly, and yearly segments to ensure you’re keeping things in check. I love developing and maintaining organizational strategies, so if this is something you struggle with as a coach, trainer, practitioner, or business owner, this is exactly what I go through in my 1:1 Mentorship, so let’s chat to see if I can support you! You can fill out the Mentorship Intake HERE.CONNECT WITH TRAINING2XL:Website: www.training2xl.com Email: [email protected] Instagram: www.instagram.com/training2xl/ 1:1 Remote Programming + Coaching: https://www.training2xl.com/shop/remote-programming-coaching 1:1 Mentorship Intake: www.training2xl.com/11-mentoring

In this week’s episode, we’re discussing the importance of strength training for our aging athletes/ populations. I truly believe that strength training is a sustainable movement practice that can allow an individual to live a healthy, thriving, and active life for their entire lives. Strength training isn’t just for athletes in sport or younger demographics - we’re seeing more individuals above the age of 50 getting into the gym and participating in some sort of resistance training. I wanted to cover this topic for a couple of different reasons. First, if you are a coach, trainer, or practitioner and work with this older demographic, hopefully some of the insight provided will help guide decision making when working with these individuals. Secondly, we are (technically) ALL aging athletes and there are some important considerations to make as we get older and things start to change with our body and movement.In this episode we discuss the importance of strength & conditioning, common misconceptions about working with the senior population, programming considerations, and coaching the aging athlete. Hope this provides some value for you as a coach, athlete, and human, or it provides information you can share with loved ones in your life!CONNECT WITH TRAINING2XL:Website: www.training2xl.com Email: [email protected] Instagram: www.instagram.com/training2xl/ 1:1 Remote Programming + Coaching: https://www.training2xl.com/shop/remote-programming-coaching

In this week’s episode, I wanted to share with you some thoughts and insights I have as an entrepreneur and human being in the current world about financial wellness. This is one of those topics that at first, doesn’t seem to be all that connected to coaching, programming, etc., but it has everything to do with how we approach our lifestyle and contributes to our overall wellness in a multitude of ways. First and foremost, I am not coming at this topic as an expert. That is not my space or scope of practice, so I’m simply sharing thoughts, feelings, strategies that I’ve used to help create more awareness around my finances and how money comes in and out. There are a lot of different emotions that can arise with a topic like money, and I want to be respectful of the fact that everyone feels a little differently about it, but my hope is that by speaking openly about it and creating conversations, it helps to bring some perspective and reflection. If we are going to discuss different elements of a healthy lifestyle (like in Episode 23), it’s important that we acknowledge our financial wellness as well. In this episode I share some strategies and resources I’ve used to shift my perspective around money, as well as some approaches I take to organize myself as a business owner. If you are an entrepreneur, coach, trainer, or practitioner and are looking for support in organizing yourself, I have a couple spots open for 1:1 Mentorship where we cover key components of coaching, but also business, organization, mindset, and more. Book Recommendation: You Are a Badass at Making Money - Mastering the Mindset of Wealth by Jen SinceroInvestment Tool: WealthsimpleCONNECT WITH TRAINING2XL:Website: www.training2xl.com Email: [email protected] Instagram: www.instagram.com/training2xl/ 1:1 Mentorship Intake: www.training2xl.com/11-mentoring 

In this week’s episode, we’re discussing the different pillars of a “healthy lifestyle”, and it’s not a one-size-fits-all. Living a healthy lifestyle is going to look different to each individual depending on what your priorities are. We discuss the different elements that make up your daily/weekly/monthly/yearly lifestyle like your training/movement, nutrition, rest/recovery, and joy. These different elements contribute to your life in different ways, and it’s important to acknowledge what you’re doing for each pillar and how it's contributing to your life as a whole. Taking inventory of your habits and how you live each day is an important step of the process because you have the opportunity to acknowledge what’s serving you, and what may not be. I share an analogy about a chair that I was taught years ago about what it looks like to live a “healthy lifestyle”, along with some things I do in my own life in hopes of sharing different tools that may be helpful for you whether you are an athlete in sport, or an athlete in life. I have a couple spots open for 1:1 Remote Coaching + Programming for the coming months, and at TRAINING2XL we not only focus on your training, but we also look at your lifestyle as a whole because everything creates a ripple effect! Feel free to contact me to set up a free 15-minute call to discuss further. CONNECT WITH TRAINING2XL:Website:www.training2xl.com Email:[email protected] Instagram:www.instagram.com/training2xl/ 1:1 Remote Programming + Coaching:https://www.training2xl.com/shop/remote-programming-coaching

In this week’s episode, we discuss the importance of strength training for runners. Whether you are an avid marathon athlete, or a recreational runner, strength training plays a key role in helping you feel your best when you hit the pavement and how you recover between runs. Having worked with so many athletes in the past, ranging from a wide variety of sports, you start to pick up on different tendencies within different sport cultures. Strength and conditioning is a big part of certain sports, and for others, the hard work that gets put in is specific to the activity (i.e. soccer athletes practicing their ball handling and penalty shots vs. being in the gym). With TRAINING2XL, I work with a wide range of runners, and many of them share common questions and inquiries, and many are nervous to incorporate strength training to their already packed training schedule. I wanted to share some pieces of education that I share with my runners - why it’s important, how to build it into a training schedule, key movements to incorporate into your programming, and more. If you want more information on this topic, check out theTRAINING2XL: Runners Guide to Strength Training Workshop on Saturday March 8th at 12pm EST (you can join in-person at Training Lane in Toronto, OR tune in virtually via ZOOM!). CONNECT WITH TRAINING2XL:Website:www.training2xl.com Email:[email protected] Instagram:www.instagram.com/training2xl/ WORKSHOP:https://www.training2xl.com/shop/runners-workshop

In this week’s episode, we discuss the beauty of girls and women in SPORT. On Wednesday February 5th, it was National Girls + Women in Sports Day and I definitely believe that that is a day worth celebrating.  I’ve talked about my journey as an athlete in past episodes, but I wanted to share specifically about what sport taught me and brought me as a young girl and what it continues to bring me in my adult life - confidence, resilience, discipline, and so much more. Part of why I wanted to become a strength and conditioning coach was to be able to stay involved in sport in some capacity and give back to the game and community that gave me so much. I wanted to help the next generation of athletes in pursuit of their goals, specifically young women because I know how powerful sport can be. Sport is a catalyst for major impact and we’ve already started to see shifts in recent years and I’m HOPEFUL we will continue on that track.  TRAINING2XL is what it is because of sport, and I want nothing more than for every woman and girl to be a part of a team, learn a new skill, and know that they have a place in sport FOREVER AND ALWAYS. Let’s continue to take up space in the world of sport! CONNECT WITH TRAINING2XL: Website: www.training2xl.com  Email: [email protected]  Instagram: www.instagram.com/training2xl/

In this week’s episode, we dive into two analogies that I love to use when thinking about both writing a program and following one.  Analogy 01 is for my athletes in sport and athletes in life, and how following a program (and having a coach) is like using a GPS to get to a destination you’ve always wanted to go to, but have had trouble on route in the past. Even with some familiarity of the path you can take, you end up going in circles taking the same turn (or doing the same things), and when roadblocks come up, it forces you to back track vs. continue moving forward. Having a coach and following a program is like using a GPS that helps guide you in real time, and helps you adjust and navigate as roadblocks come up. You might be in the car by yourself, but you are by no means alone! Analogy 02 is for my fellow coaches, trainers, and practitioners, and how writing a program for an individual is like creating a recipe to help them create the perfect meal. You need to do your due diligence (a needs analysis) and ensure you’re writing a recipe that they can enjoy, and you’re balancing out the ingredients, measuring each one out to ensure the volume is created for this specific meal. It takes some patience and time but when the recipe is followed, step by step, it turns out to be a great meal for that individual.  I also chatted briefly about the new Q1 Cohort of the School of TRAINING2XL: Coaching Foundations Course that’s coming in February, so if you’re looking for continuing education in any of these above topics, this would be a great opportunity for you. Or if you are an athlete in sport or in life looking for a coach to be your GPS - I’ve got you! See links below for more details⚡️ CONNECT WITH TRAINING2XL: Website: www.training2xl.com  Email: [email protected]  Instagram: www.instagram.com/training2xl/  1:1 Remote Programming + Coaching: https://www.training2xl.com/shop/remote-programming-coaching  Coaching Foundations Course: https://www.training2xl.com/coaching-foundations-course

In this week’s episode, we discuss the importance of the environment we work, relax, play, sleep, and exist in. It’s important to recognize the types of environments that make us feel inspired, productive, and excited, and the ones that make us feel the opposite way.  Environment is more than just the physical space around us, it’s also about the people we’re surrounded by and the “energy”. Energy is a combination of things, some you can explain, and some things you can’t quite put your finger on, but you have a strong gut feeling about. It’s important to take inventory of the environments you’re in throughout your week, and notice which ones fuel you, and which ones deplete you. Can you make a change or adjustment? We talk about physical environment, energy environment, and creating the environment if you are an individual in a leadership role. I know that I am sensitive to the environment I’m in which makes me very particular about where I choose to spend my time (even down to the coffee shops I visit). Hopefully this resonates with you and allows you to reflect on your own environment at work, at school, at home, and in life.  CONNECT WITH TRAINING2XL: Website: www.training2xl.com  Email: [email protected]  Instagram: www.instagram.com/training2xl/ 

In this week’s episode, we dive into the 3 Big C’s of Coaching - Connection, Communication, and Cueing. These are all themes I heavily focus on in the School of TRAINING2XL because I really do think they create the biggest impact when working with different individuals.  As with most Chalk Talk discussions, although I’m speaking from the lens of a strength & conditioning coach, I also apply it to different industries and how certain tools can be utilized to build stronger relationships, better buy-in, and a more empowering environment for everyone involved.  We discuss the importance of building authentic connections, learning how to communicate with different individuals, and how we can use the information we acquire to better coach/guide/teach/educate the individual(s) we work with.  I also chatted briefly about the new Q1 Cohort of the School of TRAINING2XL: Coaching Foundations Course that’s coming in February, so if you’re looking for continuing education in any of these above topics, this would be a great opportunity for you. See links below for more details! CONNECT WITH TRAINING2XL: Website: www.training2xl.com  Email: [email protected]  Instagram: www.instagram.com/training2xl/  School of TRAINING2XL: https://www.training2xl.com/school-of-training2xl  Coaching Foundations Course: https://www.training2xl.com/coaching-foundations-course

In this week’s episode I share a quote that my mom and dad used to say to me and my brothers when we were growing up playing a multitude of sports, “You have 24-hours to mourn a loss or celebrate a victory”.  After reading an article in the December issue of Women’s Health about whether or not athleticism was genetic or not, one of the quotes from one of the Olympic athletes that were interviewed stuck with me. Essentially, the athlete shared that her parents didn’t let her dwell on the negative things that happened in her sport for too long, and they didn’t make a huge deal about all the accolades. They focused on whether or not she was enjoying the process and was resilient enough to bounce back when things didn’t fall in her favour, and this reminded me of how parents raised my brothers and I through sport.  I share how this relates to athletes in sport, athletes in life, coaches, entrepreneurs, and human beings in general. I think this is a mantra that can be taken into everyday life, but also understanding when it applies and maybe when you need a little more than 24-hours. In essence, it’s about not sweating the small stuff for too, and not being afraid to feel the feels.  CONNECT WITH TRAINING2XL: Website: www.training2xl.com  Email: [email protected]  Instagram: www.instagram.com/training2xl/

In today's episode, we are diving into some tools and strategies that I use to reflect on the previous year and prepare for the coming year. This time of year can always feel a little chaotic and daunting (especially on social media), so I wanted to share some things that I use to set myself up for what’s to come.  We cover the three pillars of REFLECT, PREPARE, and VISUALIZATION where I share a couple exercises for each that you can use, and I also share a couple of my own goals for 2025 - putting it out there to the CHALK TALK team for accountability! As mentioned in the episode, here are the reflection prompts: What were 3 core memories from this year? What were 3 learning opportunities? What felt hard this year? What felt easy this year? What are you leaving in 2024? What are you bringing into 2025? Last week, I hosted a virtual Habits + Goal Setting Workshop and it was a really great opportunity to connect with people and carve out some time and space to think about the highs, lows, and lessons of 2024, and set ourselves up for 2025. If you want to create that same time for yourself, you can catch the recording HERE! I hope some of these tools will be useful to you in helping you eXceL in sport, at work, in school, and most importantly, in life! Big things to come for the CHALK TALK podcast in 2025, I can feel it! Thank you for being a part of this team :)  CONNECT WITH TRAINING2XL: Website: www.training2xl.com  Email: [email protected]  Instagram: www.instagram.com/training2xl/  [RECORDING] Habits + Goals Virtual Workshop: https://www.training2xl.com/shop/2024-goals-habits-workshop 

In today's episode, we are discussing something a little different. I always try to focus on staying in my lane, educating, and adding value to this wild world of ours, and truthfully, I try my best to keep my opinions of some of the things I see to myself. But as an individual who has spent a lot of time, money, and energy on my education, certifications, and experience, I want to share about the things I’ve learned and shed light on some of the ridiculous claims I’ve seen made on social media.  I wanted to take the time to go through a couple things that have been brought to my attention, whether it be through my own social media consumption, or conversations with my athletes in real time, I think it’s important that we open up the conversation. Some of these are hard truths to hear because it’s not the easiest way to what you’re looking for, and some are unpopular opinions because they go against what social media is trying to push on us.  I always want this to be a space for open discussion and education. I really believe there’s space for everyone to flourish in whatever way they want to, but when working with someone’s body and health, that’s not something to take lightly, and I do believe proper education is imperative when you have the privilege of working with someone towards their strength, health, and wellness goals.  I hope you can listen to this episode with an open mind and feel free to share your thoughts below in the comments, and if you want to join the TRAINING2XL Habits + Goals Virtual Workshop on Sunday December 29th at 11am EST! CONNECT WITH TRAINING2XL: Website: www.training2xl.com  Email: [email protected]  Instagram: www.instagram.com/training2xl/  Habits + Goals Virtual Workshop: https://www.training2xl.com/shop/2024-goals-habits-workshop 

In today's episode, we discuss the importance of the warm-up. I’m sure this is not new information for anyone listening to this, but it’s important to reiterate how beneficial it is to warm-up before a strength training session. We discussed the RAMP principle and how you can go about programming a warm-up for yourself or someone you work with, as well as the benefits to warm-up sets and when they might be appropriate to use in a training session. As I mentioned in Episode 13 (Order Matters!) the warm-up is one of the non-negotiable blocks in a training session. Ensuring you, or the individual you’re working with is properly prepared for what’s to come in the training session, will be a game changer for the results that are gained.  This is something I discuss in depth in the Coaching Foundations Course and the Practical Programming Course, which, because you’re a listener of CHALK TALK, I’m extending the BLACK FRIDAY Promos for the School of TRAINING2XL. It’s either BOGO (Buy One, Get One) on mini courses - if you register for the Practical Programming Course OR the Crafted Cueing Course, you’ll receive access to the other for FREE, or if you register for the Coaching Foundations Course, you’ll receive access to one of the mini courses for FREE. No code needed! CONNECT WITH TRAINING2XL: Website: www.training2xl.com  Email: [email protected]  Instagram: www.instagram.com/training2xl/  School of TRAINING2XL: https://www.training2xl.com/school-of-training2xl

In today's episode, we discuss the importance of the order at which you perform exercises in a singular training session. Whether you are a coach/trainer/practitioner writing and prescribing a program to someone, or you are on the receiving end of the program, it’s important to understand how the sequence of events will directly impact the stimulus applied on the body. I like to use the GAS TANK analogy, so I use that in explaining why the order of events matters.  One thing that’s very important to keep in mind when consuming or sharing information in regards to programming is that there are many different ways to get to the same outcome, and context is very important. This allows you to view things with some perspective and understand that it might be different for the individuals you work with, or it might look different to you following the plan. It is always important to be able to explain and understand the WHY behind a program! Because you’re a listener of CHALK TALK, I’m extending the BLACK FRIDAY Promos for the School of TRAINING2XL. It’s either BOGO (Buy One, Get One) on mini courses - if you register for the Practical Programming Course OR the Crafted Cueing Course, you’ll receive access to the other for FREE, or if you register for the Coaching Foundations Course, you’ll receive access to one of the mini courses for FREE. No code needed! CONNECT WITH TRAINING2XL: Website: www.training2xl.com  Email: [email protected]  Instagram: www.instagram.com/training2xl/  School of TRAINING2XL: https://www.training2xl.com/school-of-training2xl

In today's episode, I want to share a little more about my entrepreneurial journey with TRAINING2XL in the last 9 years. TRAINING2XL officially turns 9 today (November 28th), and I will be the first to admit that I’m not great at celebrating the small wins along the way. That said, when the anniversary of my business baby rolls around, I have tried to be more intentional about celebrating the journey.  In this episode, I’m joined by my husband Ryan who has been with me right from the start, and he has prepared some questions to reflect on the last 9 years of TRAINING2XL. There are also some questions that were submitted via Instagram that I answer. There have been lots of highs and MANY lows, so I try to keep it real in answering these questions. Despite challenging times, I wouldn't trade the journey for anything, and I am so incredibly grateful for everyone on the TRAINING2XL Team, and everyone that has been part of the ride - thank you! If you have any additional questions, feel free to leave a comment below, or if you want to join the TRAINING2XL Team this holiday season for the 2024 TRAINING2XL Holiday Advent Calendar, you can use code: HOLIDAY10 for $10 off for being a listener of Chalk Talk! CONNECT WITH TRAINING2XL: Website: www.training2xl.com  Email: [email protected]  Instagram: www.instagram.com/training2xl/  2024 Advent Calendar: https://www.training2xl.com/shop/2024-holiday-advent-calendar (use code: HOLIDAY10 for $10 off)

The Holiday Advent Calendar is one of my favourite seasonal projects with TRAINING2XL. TRAINING2XL turns 9 on November 28th, and the Advent Calendar has been running for just as long. What started on a whim and a random idea as I was running one day on the treadmill, has turned into a seasonal favourite of the T2XL community with over 100 people joining in on the fun each year.  Not only is this fun for me to create, but I really want to ensure that everyone who follows along is taking time to themselves over the holiday season. It can be so easy to let the chaos take over (it’s normally wonderful chaos, but chaos nonetheless!), so I wanted to create a resource that allows people to get their training in, focus on those little daily habits that make a big difference, and remain present throughout the holiday season.  I am a BIG Christmas/ Holiday girl, and I’m not shy about it and have been this way since I was a kid. I love the joy it brings and the twinkle in the air, it really is so special. This project allows me to share a little bit of that joy with all of you. This ebook is over 75 pages and absolutely packed with resources that you can use at any time of year.  So, happy launch day to the 2024 TRAINING2XL Holiday Advent Calendar! As a listener of CHALK TALK, you can get $10 off by using the code: HOLIDAY10 For more information on this year’s Advent Calendar, check out the link HERE, and feel free to reach out to me at [email protected] with any questions you may have.  Happy Holidays from my Team to yours! 2024 Holiday Advent Calendar: https://www.training2xl.com/shop/2024-holiday-advent-calendar  Email: [email protected]  Instagram: www.instagram.com/training2xl/

In this week’s CHALK TALK, we are finally tackling the topic of COMMUNICATION. This is one of the key pillars of TRAINING2XL, and a skill I believe is incredibly important in the field of strength and conditioning, and just being a human in general. Communication is often referred to as a “soft skill”, but it is not soft to be an effective communicator, in fact, it’s very necessary if you want to be successful in any service-based industries. In this episode, we talk about the importance of communication and why it’s a skill worth practicing and developing. Along with types of communication (at a basic level), as well as strategies to help you develop your communication style.  It was very intentional to speak about connection first (check out Episode 02), and then move into communication after (it’s structured the same way in my courses), because I believe that we can be more effective communicators when we know the individual we’re working with and we can communicate with them in a way that’s best suited to their learning style and how they receive information (both verbally and non-verbally).  Finally, I want to emphasize the importance of awareness and the impact of non-verbal communication. It might not seem like rocket science, but as a coach/trainer/practitioner/ leader, it’s our job to communicate what we know in a way that’s digestible so the information can actually be used.  If you need help with this (or want a refresher), check out the School of TRAINING2XL: Coaching Foundations Course, and Crated Cueing Course for continuing education on this.  Check out the Art of Coaching E260 podcast (reference in episode) CONNECT WITH TRAINING2XL: Website: www.training2xl.com  Email: [email protected]  Instagram: www.instagram.com/training2xl/  Coaching Foundations Course: https://www.training2xl.com/coaching-foundations-course  Crafted Cueing Course: https://www.training2xl.com/crafted-cueing-course

In this week’s CHALK TALK, I wanted to share a little bit more about the journey I’ve been on to discover and take ownership of my personal style, and what that means as a strength & conditioning coach.  I know that style/ clothing doesn’t necessarily relate to strength & conditioning, but communication is one of the TRAINING2XL principles and part of communication is nonverbal communication which encompasses our aesthetics and what we wear.  Being a woman in S&C, it’s easy to get sucked into feeling like you need to fit a particular mold in order to be respected and taken seriously, but I think one of the most powerful things we can do as a leader in the movement space, is to be true to ourselves. Part of showing up in an authentic way is wearing things that make you feel good about yourself and feel confident in the position you’re in. I mean, you have to wear clothes anyways, you may as well be intentional with what you wear! Finding my personal style has become a hobby of mine and something that allows me to be creative and practice a different skill. I used to think it was so separate from being an S&C coach and entrepreneur, but it’s much more related than I thought. Our style is a way that we communicate with others, and also a way to empower ourselves to show up as our best selves.  As much as I always want to share things to help you eXceL in the game of life like training principles, lifestyle habits, and more, I truly believe that one of the most effective ways to coach and lead in the space, is to show up in a powerful way each and every day and that takes into account the clothes on your body and what they represent. Sharing some recent revelations about my style journey, growing up as an athlete (and with brothers), along what it feels like to be in a space like S&C as a woman. I also share some strategies that I’ve used recently to help discover my personal style in case they might be of use to you too! Resources Mentioned: Art of Coaching Podcast: LINK Style with MADS: LINK CONNECT WITH TRAINING2XL: Website: www.training2xl.com  Email: [email protected]  Instagram: www.instagram.com/training2xl/ Submit Feedback + Questions: HERE

In this week’s CHALK TALK, we discuss the secret sauce to achieving any goal in life … consistency (how’s that for click-bait👀). In so many aspects of life, we strive for convenience and the path of least resistance when trying to achieve our goals, and although we most likely know that it’s about doing the simple things, doing them well, and doing them often, we still try to find an easy route. I hate to break it to you, but consistency really is royalty when it comes to achieving your goals in sport, at work, in school, and in life! In this episode, I dive into some strategies you can use to create consistency in your training and lifestyle while enjoying the journey of it all. We also talk about process and outcome goals, and how to utilize them in your own life. Finally, we look at the difference between motivation and discipline, and how you can go about building that discipline muscle.  Whether you’re an athlete in sport, or athlete in life, discipline, grit, and consistency will always serve you well when navigating your professional and personal goals - you’ve got this! CONNECT WITH TRAINING2XL: Website: www.training2xl.com  Email: [email protected]  Instagram: www.instagram.com/training2xl/  Submit Feedback + Questions: HERE

The School of TRAINING2XL is the education sector of my business that I feel so passionately about. I’ve shared about it on different platforms (Instagram, Linkedin, Newsletters, etc), but I wanted to utilize this podcast to really dive into WHY I’m so passionate about educating others.  The School of TRAINING2XL is the home of practical and applicable continuing education for strength & conditioning coaches, personal trainers, and movement practitioners, and you can find online courses, resources, and mentorship in there as well.  I’d like to think of myself as ‘forever a student’, I always want to be learning, growing, and evolving. Over the years, I’ve realized that I was holding myself back from calling myself an “educator” because I thought I was “too young”, or “not educated enough” (check out EPISODE 06: Am I an Imposter?), but I realized that it’s my purpose to educate others and facilitate connections. I built the School of TRAINING2XL out of a void I was seeing in my own continuing education journey and utilize it as a space to carry and share my late father’s legacy.  I wanted to use this episode to share more about WHY I started the School of TRAINING2XL, along with the key concepts and topics that I focus on in my courses and clinics. I’ve shared all the links below for you to check out more details on each course, but please don’t hesitate to reach out if you have questions, or if I can support you in a different way - it would truly be my honour! SCHOOL OF TRAINING2XL: https://www.training2xl.com/school-of-training2xl COACHING FOUNDATIONS COURSE: https://www.training2xl.com/coaching-foundations-course PRACTICAL PROGRAMMING COURSE: https://www.training2xl.com/practical-programming-course CRAFTED CUEING COURSE: https://www.training2xl.com/crafted-cueing-course 1:1 MENTORSHIP: https://www.training2xl.com/11-mentoring I know I’m a ‘small fish in a big pond’ when it comes to continuing education and online learning, but I’m determined to make the School of TRAINING2XL a trusted space for sound education.  See you in the next Chalk Talk! Website: www.training2xl.com  Email: [email protected] Instagram: www.instagram.com/training2xl/

In this week’s CHALK TALK, we discuss building out a training schedule that is conducive to your goals and lifestyle.  Knowing how many strength training sessions to incorporate into your week, along with other activities and commitments can feel overwhelming, so I wanted to share some insight as to how you could go about balancing things out over the course of your week.  Please remember that there are a lot of considerations to think about when constructing a specific training schedule, so the information shared in this episode are general guidelines that may be helpful for you to think about when scheduling your training. Context is ALWAYS key! We discuss the differences (and similarities) between athletes in sport and athletes in life, along with the important role that REST plays in your schedule, and some considerations to think about when you’re playing Tetris yourself.  Feel free to comment on today's episode if you want to see what I use for a Daily Wellness Check! If building your own training schedule feels daunting, this is exactly what I do for you in my Personalized Performance Programming. I not only write your program, but also create a customized training schedule that takes into account all the different things you do on a weekly basis and your current lifestyle. Check out the LINK for more information! CONNECT WITH TRAINING2XL: Website: www.training2xl.com  Email: [email protected]  Instagram: www.instagram.com/training2xl/ Submit Feedback + Questions: HERE

In this week’s CHALK TALK, we discuss the importance of working with different populations, demographics, and people.  In almost every industry you hear people stress the importance of “finding your niche”, and there are a lot of reasons why this can be important, however, I actually think working with different individuals with different training ages and experiences can be very beneficial for coaches, trainers, and practitioners.  We discuss the many benefits and learnings from working with a wide variety of people, along with some coaching and programming considerations to make when doing so. In a lot of cases, there will be many consistencies across the board, but there are ways to alter things depending on the demographic you’re speaking to, or programming for.  As with all the episodes, although my experience is primarily rooted in strength & conditioning and sport, I do my best to apply these learnings and takeaways to other industries as well (we can leave our corporate teammates out!).  CONNECT WITH TRAINING2XL: Website: www.training2xl.com  Email: [email protected]  Instagram: www.instagram.com/training2xl/ Submit Feedback + Questions: HERE

In this week’s CHALK TALK, we discuss the feeling of Imposter Syndrome, what it means, when it shows up, and strategies to navigate new opportunities.  I think this is a very common feeling amongst high-achieving individuals (and just humans in general). The feeling of inadequacy, or feeling like you’re lacking a skill that is necessary for the environment you’re in. This can make new experiences or opportunities feel challenging because you may feel like you don’t belong at the table, but most often, the table was specifically set for you. In this episode we dive into some challenges I’ve personally faced/face with these feelings, along with how you can potentially navigate these situations and feel more confident in new spaces. I really don’t think anyone is immune to this feeling, so part of my reason for discussing the topic is so you feel a little less alone when it arises. Feel free to comment below with strategies you use to overcome Imposter Syndrome - would love to hear them! CONNECT WITH TRAINING2XL: Website: www.training2xl.com  Email: [email protected]  Instagram: www.instagram.com/training2xl/ Submit Feedback + Questions: HERE

In this week’s CHALK TALK, we discuss the journey from being an athlete in sport to an athlete in life, which for most (retired) competitive athletes was and is a difficult transition to go through. In this episode, I take you through some ups and downs of my journey through sport and share some key learnings that I often reflect back on. Sport is such a beautiful thing and I am SO grateful that I grew up so heavily immersed in it, and because of that, the journey out of competitive sport was challenging for me. I think the loss of identity as an athlete is a difficult thing to overcome and it’s not talked about as often as it should be. I wanted to bring awareness to the conversation in hopes of other athletes in life/ retired athletes not feeling so alone in their feelings with it! We also discuss the awesome life lessons you learn as an athlete and being a member of a team that many don’t even realize they're learning these things at the time! These lessons serve us very well in our adult and professional life. We also discuss the importance of being involved in multiple sports from an athletic development perspective as well. For those that don’t know, TRAINING2XL started because of graduating student-athletes asking for programming to support them as they transition out of sport, and still to this day, is an important part of the business! If you need support with your training goals and want to follow an intentional and progressive plan, you can check out the Personalized Performance Programming. This one’s for my fellow athletes in life! CONNECT WITH TRAINING2XL: Website: www.training2xl.com  Email: [email protected] Instagram: www.instagram.com/training2xl/ Request a topic, or leave feedback HERE!