Now accepting registration for the Train It Right Transformation Program Round 2



Initial payment will reserve your spot.

IMG_3739The Transformation Program Runs 12 weeks! (the next program starts in January. Exact date TBD). All entrants will be notified upon start date. YES we are in it for real change! 3x workouts with Alicia at OTC and 2-3 workouts provided for you to do on your own (dependant on your goals).

Why group transformations? It isn't for everyone but some people like the group atmosphere:

• Less Money than 1 on 1 pt: Small-group training offers clients a great way to split training costs for the same great personal-training experience.

IMG_3717• More Support: Clients are more motivated to train regularly and consistently, knowing they have like-minded training partners who push them and hold them accountable.
• Greater Adherence: Knowing that a partner is counting on them increases adherence and loyalty.
• More Fun: A shared personal-training experience is often more fun for clients.

• Avoids Burnout: Small-group training allows clients to xperiment with different equipment and different formats, which helps avoid boredom and burnout.


Where: (A brand new facility in Etobicoke). 222 Islington Avenue. This is a studio there is no membership just trainers like myself with great clients like you!

When: Tuesday 7pm, 8pm Option, Thursday 7pm, 8pm Option, Saturday 8am, 9am Options (the odd occasion may be switched to a Sunday due to track and field coaching obligations). If you cannot make the odd switch to a Sunday you will get to make up for it in a bootcamp at the end of the 12 weeks.

What else?  We will do before photos and progress photos each and every week. We will also track your measurements along the way so we can adjust the program accordingly.

Why isn’t this for everyone? Because I am going to help you with your nutrition every step of the way. That means meal planning, meal prep, food journaling and tracking!!!!! Myself and the other ladies will be your support

You will also have 24hr access to an exclusive group Facebook where you can share questions, recipes or have open discussions and questions with me and the other ladies in the group.

Cost: The cost is $1000.00 plus HST for all 3 months of training 3x a week, nutrition guidance and off day workouts!


Payments are non-refundable. If you miss sessions I will do my best to accommodate a finishing bootcamp at the end of 12 weeks to make up for the missed sessions but please do your best to attend them.
Instalment Plan #1

All Payments Include HST
Number of payments 4
No. Due* Amount
1 At checkout $565.00 CAD
2 after 4 weeks $282.50 CAD
3 after 8 weeks $282.50 CAD
4 after 12 weeks $282.50 CAD
Total $1,412.50 CAD
* We calculate payments from the date of checkout.
Sign up for

Instalment Plan #2

Transformation Payment Plan
Number of payments 2
Start payments At checkout
Due* Amount
At checkout $706.25 CAD
Every 4 weeks (x 1) $706.25 CAD
Total $1,412.50 CAD
* We calculate payments from the date of checkout.

Sign up for


Payment Plan #3

Full Payment including HST
Amount at checkout $1,412.50 CAD

BODIWERK-Kits-PictureHey Train it Righters

Checkout BODIWERK. Their products are sceintifically proven to fast track your results. They have an AM formula that is used all day, a PM formula which is applied at night, and a Performance Workout formula for when you are active.


If you click on my link below, you will even receive an exclusive discount!

Go To:


A lot of people want to get fitter these days, but so many of them go about it in the wrong way. The real trick to getting fit and staying fit is to take up some sports. These are amazing for developing your body and keeping you healthy. And, as a bonus, they are enjoyable, competitive and social. You need to realise that sport is the best way of keeping fit.

So, with that in mind, here are a few of the best sports you could take up. These are all essential for getting you fit and healthy, and keeping you there. Of course, it can’t hurt to take up gym classes as well. But, you need to ensure you understand the benefit that these particular sports can have for you.


Football is one of America’s best-loved sports, and the Super Bowl is maybe the most watched sporting event globally. It’s also a sport that’s excellent for your fitness levels, so you need to try to take it up if possible. Of course, you’ll need to make sure you have all the right gear and equipment before you start. Getting a new set of football cleats this season will help you train and play properly. This will improve your fitness levels, and cut down on the risk of injuries. When you play football, you will be doing a lot of running, tackling and throwing. You’ll work all your muscle groups and improve your stamina.


Keeping fit when playing sports is often about movement. And one of the most active sports you can do is squash. This is a sport where you are constantly running around, as well as having to hit a ball. As such, you will build up and develop incredible stamina, as well as improving leg and arm muscles. You might find squash to be a struggle to begin with because it takes a lot out of you. But, after a while you will get used to it, and it will become much more enjoyable. You’ll be amazed by how fit you will get from playing squash.


Image Source


Running track is essential if you want to become fitter. Of course, you don’t just have to limit yourself to an actual track. Running can be done anywhere, and that’s the beauty of it. It’s important to make sure you exercise on a regular basis, so try to do it as much as possible. You might even think about getting a HipZIPP to make your runs more practical. This way you have no exercise not to get up every morning and go for a run. Set yourself fitness goals as this will make the process more enjoyable.

The key to staying fit and healthy is to make sure you take up regular sports. Now, certain sports are better than others for keeping you fit. But the beauty is that you have so many choices these days. So, take a look at the suggestions on this post, and use them to try to keep as fit as you can as often as you can!

Lifting Straps By Rip Toned Review #riptoned


These LIFTING STRAPS  By Rip Toned come in a pair of cotton padded weightlifting straps for both men and women. I was recently sent them to try for free. I actually have only used lifting gloves or grip pads throughout my long history of fitness and training. I never had the opportunity to use straps before. I was a bit nervous but they were easy to use and very sturdy. I  definitely was not disappointed and was very impressed. Why have I never used straps before?!?!?

A little bit about why these were a good product for me: I had a motorcycle accident last May which left me with 7 stitches in my hand and reduced grip strength. I am strong but I have been unable to hold the weight that I know I am capable of lifting to lift it. I quickly put the straps to use and I have to tell you these straps have helped me lift heavier than I was  able to before.

I also like that they give you a Product Guarantee. They are actually the ONLY Weightlifting Straps Backed by a Lifetime No-Hassle Free Replacement Guarantee.

Why use lifting straps? According to their website "Quality no slip weight lifting wrist straps allow the confidence, safety and leverage critical to achieving your body’s peak performance and health we all so desperately seek."


This straps are great for a variety of reasons:

- Lifting Straps overcome a weak grip allowing you to lift more weight while building your ideal body
- RipToned lifting straps provide an element of safety to your exercise when losing your grip could cause injury
- Great quality material for long lasting use
- Rip Toned workout wrist straps will not stretch giving you complete peace of mind
- Provides solid grip without slipping for maximum lifting power
- Top notch stitching and product workmanship
- Durable cotton material with thicker than most neoprene padding
- Comfortable one size fits most design
- Washable for easy care

Get yours here you won't be disappointed if you lift heavy and/or have difficulty gripping when you lift.

Thanks Rip Toned these straps will forever be in my training bag!


(Image via pixabay


Did you know that you don’t necessarily have to pick up a weight to get a good workout in? Using your bodyweight can be just as tough and rewarding. Here are some of the best bodyweight exercises for your body parts:


Very little needs to be said on this matter; everyone knows that the push-up is a great bodyweight exercise for your chest. The great thing about push-ups is that there’s room for alterations. You can drop your knees down if you’re unable to do a normal push-up. You can do clapping push-ups if you find normal ones too easy. You could even try one handed ones if you’re arong enough.


Also, you can alter the angle of your body to target different parts of the chest. Put your feet on a bench and do incline push-ups to target more of your upper chest.


Or, if you bring your hands in close and do a push-up, you’ll be targeting your triceps more. This is actually one of the best tricep exercises you can do.


For shoulders, you can do a variation of a push-up. It’s called the pike push up and starts off in the classic downward facing dog yoga pose. You then let your forehead drop close to the floor then push back upwards. It can be tricky to get the movement right, but when you do you really feel it in your delts.


Alternatively, you can do a handstand presses if you’re experienced and strong enough. Do your handstand up against a wall for safety and stability.


(Image by skeeze


One of the best exercises you can do for your back is the pull-up. It’s a simple movement that involves grabbing a bar overhead and pulling yourself up off the ground.


Of course, pull-ups are a hard exercise to do, and not everyone can do them. If you can’t do a pull-up, or don’t have any way to do on in the home, do an inverted row instead. This is a much easier exercise to do, and you can alter the difficulty based on where you place your legs. If you’re in the gym, you just need access to a squat rack or smith machine to do this.


Bodyweight exercises for the biceps are similar to the back. The best one is called a chin up. It’s like a pull up only you grab the bar with an underhand grip. Plus, you should focus on using your biceps to curl your chin up over the bar.


Likewise, you can do inverted chin curls, which are similar to the inverted row. But, you grab with the underhand grip and use your arms to curl your body up. This is an absolute killer, and your biceps will soon feel pumped.


The best bodyweight exercise for legs is squats. Doing loads of squat variations is a great idea to build leg strength without needing weights. You can do jump squats for an extra challenge, or one legged squat if you feel up to the challenge.


Another favourite bodyweight exercise is the lunge. There are many lunge variations that are fantastic for strengthening legs and building muscle.




One of the most common questions that people often ask me is “how can I take my training to the next level?” and it’s a very valid concern. After all, it’s only natural that you want your hard work to produce the best results.

There’s no quick answer to this one, but you can get more from your workouts by taking heed of these tips below. Try them out now, and you should soon see far greater results in the gym and the mirror.

Mix Up Your Training Regime

If you’re finding that your routines aren’t getting the desired results, it could be down to two things. Firstly, you might not be working hard enough. Alternatively, it might be a case of your body become acclimatized to the current strategies.

Shocking the body into overdrive by mixing up your routines is one of the best upgrades you can make. Try hitting a high-intensity interval training program to drive your results to the next level. Meanwhile, attempting new sporting activities should keep exercise fun.

Making this change will make your workouts more exciting while the increased results will make them more fulfilling. You couldn’t ask for much more.

Improve Your Nutrition

Your training is crucial to gaining the best results. But every gym-goer should be aware that diet forms the foundation for everything you achieve.

While employing a positive diet will serve you well, you should also consider muscle building supplements. Adding these to your daily ritual won’t just give your body a natural boost. It will also help provide extra motivation to work out as regularly as your schedule allows.

Your body is a machine, and it won’t perform unless you give it the right fuel. Take care of this vital aspect, and you should be just fine.



Invest In Better Equipment

Compared to other forms of leisurely activity, working out is pretty cheap. A monthly gym membership costs less than one night out down clubbing while clothing is pretty reasonably priced too. However, there’s no reason that you can’t treat yourself by embracing the latest technology and gadgets.

Running belts and other products can help push your workouts to the next level. Meanwhile, investing in these items should serve as a slight guilt trip that will encourage you to stay on track too.

Furthermore, there are plenty of mobile phone Apps to aid your workouts. Even if it’s only a music streaming service, you should embrace these facilities with open arms.

Team Up With A Buddy

One of the biggest struggles that many gym-goers face is motivation. Let’s face it, fitting exercise around a hectic schedule or work can be difficult. If you’ve found yourself taking one too many off days, it might be time to team up with a friend.

Working out with a friend brings many benefits and should help keep you on track. Better still, the social aspects will probably make working out more fun. Once you start to see this as a social event, as well as building a better body, you should find yourself skipping days on a far less frequent basis.

Ultimately, if you dedicate more hours to exercise, you’ll see better results. It’s as simple as that.


Peaches and Green - A Trusted  Specialty Health Store


Have you ever gone to a health food store, drug store or supplement shop in hopes of finding supplements, foods and information that will help you reach your goals? Have you ever gotten there and felt overwhelmed with mass amounts of products, foods and bottles? We all have had that experience. I know I have in the past and my current clients get this feeling all the time. Its hard when you are new to the healthy lifestyle to know what you should or should not be taking. I have had little to no help from the staff at these places.

As a personal trainer I know I want my clients to take good clean, tested and high quality products. I often give them a list of options and they still end up emailing, face booking or texting me from the store because the person behind the counter is telling them something different that I did. And most often times the information is wrong. I want to send my clients to a well established business but also where the staff is knowable, helpful and not just trying to sell you the most expensive product so that they can make a better commission.

According to their site "At Peaches & Green, we want our customers to feel confident that every product they purchase has been thoroughly reviewed for its integrity and efficacy. As one of the leading boutique health food stores in Toronto, we carry a wide variety of nutritional supplements, botanical remedies, and homeopathics. We also have a carefully selected assortment of therapeutic skin & body care, as well as delicious whole foods chosen especially for those with food sensitivities and dietary restrictions.

We support suppliers and manufacturers in our industry who are leaders in product innovation and research. Like us, they share a commitment to protecting our environment, and promoting the health of the individuals in the communities we work and live in. Visit our Products page for a complete list of the brands available. Peaches & Green is a proud Health First Network Member store - learn more about Canada's leading independent health & wellness retailers here."


I discovered Peaches and Green a few weeks ago when I was contacted to go in and experience the shop for myself. I said yes and made my way east where they are located on 1561 Bayview Avenue in Toronto. Peaches & Green is a specialty health food store in Toronto dedicated to supporting individuals on their path to wellness through natural health products and education. Located in the heart of Leaside, we have been the top destination for natural health and wellness products for over 25 years. I was greeted immediately by a smiling woman named Elizabeth and then George the owner. They were smiling and friendly from the start. Its always nice to have a warm welcome. They told me about the history of the store, the types of products that they carry and they really seemed to have a passion and desire to help give people good knowledge and help them get towards their goals. George was so intelligent about the products and the science behind them. I also discovered he knows a lot of Toronto health professionals that I know and respect. This is comforting and just really shows what 25 years of experience can provide.


After speaking with both George and Elizabeth and getting to experience the store first hand I high recommend that you shop for your health food products at Peaches and Green.  I left with some new protein, himalayan sea salts and lots of yummy samples. If you go to do you health food shopping at Peaches and Green you won't feel lost and you will leave confident that you have got the products that you need to help you get to where you want to go!

Thank you Peaches and Green for serving our community so well. I wish you all the success in the world for the next 24 years!


If you have any inquiries or want to check out the store yourself:

Tel : 416 488 6321

Fax : 416 488 7061

Store Hours:

M - F : 9:30 am - 6:00 pm

Sat : 9:00 am - 6:00 pm

Sun: 12:00 pm - 5:00 pm



2015 Fitspirit Run - Toronto Recap - Train It Right

For the second year in a row I was an ambassador and Kinesiologist for FitSpirit. I got to travel all across the GTA and teach young elementary and high school girls about the benefits, importance and rewards of physical fitness. I also got to introduce them to running and strength training to get them in shape to run their first 5km or 10km. The race was at Downsview Park on a beautiful May day! There is nothing more rewarding than looking at girls who at first doubted their abilities complete their first race. I love making an impact and if I can encourage our youth in any way it would be through teaching them what I have done and how I got to where I am through fitness and sport.

The 2015 FitSpirit Toronto Run at Downsview Park in May was a huge success and gave over 3,000 teenage girls the opportunity to complete the challenge of a 5k or 10k run.

Check out the video and feel free to share the link in the spirit of sport and physical activity!

I hope that the short glimpse into the FitClub provides the inspiration to get us all moving.

View, 'share' and 'like' the video here:



Go over and check out their Facebook page as well:


Toms - The Gift of Sight #TOMScanada @TOMS

Today I received a very special gift from TOMS - The gift of sight.  The package came right to my door with a cute note in it. "Enjoy summer in these traveler shades from TOMS!" So cute!

The TRAVELER is a resilient frame designed to endure outdoor excursions (perfect for my lifestyle), world travel and life on the move! I am pretty sure that is a perfect description of me. These special Toms sunglasses are constructed in SOLAFLEX™, TOMS unique rubberized material used for its Traveler collection is designed to provide long-lasting durability, comfort and fit.

With every pair of TOMS eyewear purchased, TOMS will help restore sight by providing the necessary surgery, medical treatments or prescription glasses, allowing patients to return to work or school and live independent lives. To date, TOMS has restored vision to over 325,000 people in 13 countries around the world.

I encourage you all to give sight and see your give in action at

Thanks so much TOMS CANADA!



Hey guys I wanted to share this yummy recipe for a healthy salad! Give it a try and let me know how tasty it was!!


#Zespri4Life Black Rice Salad with Kiwifruit and Cashews


Prep time: 15 minutes

Start to finish: 15 minutes


2 tablespoons lemon juice

2 tablespoons olive oil

2 teaspoons honey

1 teaspoon Dijon mustard

1/2 teaspoon salt

1/4 teaspoon pepper

1 clove garlic, finely chopped

2 1/2 cups cooked and cooled black or brown rice

2 Zespri SunGold Kiwifruit, peeled and cut up

1 cup quartered strawberries

1/4 cup chopped red onion

2 teaspoons chopped fresh mint

1/3 cup salted cashew pieces


In small bowl, whisk together lemon juice, olive oil, honey, mustard, salt, pepper and garlic. In large bowl, stir dressing into rice. Stir in remaining ingredients except cashews. Cover and refrigerate up to 2 hours before serving to allow flavors to blend. Stir in cashews just before serving.


6 (3/4-cup) servings


*1 cup uncooked black rice yields 2 1/2 cups cooked rice.


Recipe tip: A serrated peeler works best for peeling kiwifruit.


Serving Size: 1 Serving Calories 210 (Calories from Fat 80), Total Fat 9g (Saturated Fat 1.5g, Trans Fat 0g), Cholesterol 0mg, Sodium 270mg, Total Carbohydrate 30g (Dietary Fiber 3g, Sugars 7g), Protein 4g; % Daily Value*: Vitamin A 0%; Vitamin C 80%; Calcium 2%; Iron 6%.


*Percent daily values are based on a 2,000 calorie diet.