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melrosetraining

personal trainer & fitness enthusiast
invest in yourself 🌱
private training • @ellefitnessto

UPPER BODY WATERBOTTLE WOROUT 💦 SWIPE → + SAV

UPPER BODY WATERBOTTLE WOROUT 💦 SWIPE → + SAVE FOR LATER
No equipment? No problem! No excuses 💪 Follow this circuit for a complete upper body workout! These moves use holds/pulses for an extra challenge - perfect for water bottles/lighter weights.

These @sanpellegrino_official water bottles are 2.6lbs - you can always grab a bigger water bottle or fill one with sand to make it heavier! Repeat each move x 30-60 sec x 1-4 rounds ⚡️

💧V sit hold + alternating chest fly
💧Alternating front raise + hold
💧Alternating overhead press
💧Alternating bicep curl + hold
💧Lateral raise + 1-10 incremental pulse
💧Hinged front raise
💧Alternating row + hold
💧Russian twist
💧Plank + tap

Give this a try and tag a friend below who needs this no equipment workout ↓👯‍♀️

FULL BODY COMBO MOVES ⚡️ → SWIPE → AND SAV

FULL BODY COMBO MOVES ⚡️ → SWIPE → AND SAVE FOR LATER 💪

Keep it simple/efficient with this total body circuit that’s all about building strength/stability! These are some of my go-to moves in my MELROSE Training workouts - made even more challenging by working the upper/lower body all at once! 🔥 Repeat 30-60 sec/ x 1-4 rounds and let me know which is your favourite 💦

🔹 Squat + press
🔹 Deadlift + row
🔹 Step back lunge + dumbbell pass
🔹 Glute bridge + cross body crunch
🔹 Shoulder taps

👟 @adamselmansport bra from @bandier, @lululemon align shorts 6” + arise 5mm mat, @nike superrep go training shoes

Time, $, energy ⏳💰🔋 How do you invest in y

Time, $, energy ⏳💰🔋 How do you invest in yourself? 💫#selfcareisntselfish

Work on you, for you 🤸‍♀️💫 What are yo

Work on you, for you 🤸‍♀️💫 What are you working on this month?

T minus 5 days until registration opens!!!! @melrosetrainingclub 💦

Anyone else feeling the summer scaries 🍂? Kinda

Anyone else feeling the summer scaries 🍂? Kinda the Sunday scaries, but for a whole season ahead - not just the week. This whole year has been up in the air and even though it might feel kinda “normal” at this point, we’re still in the midst of a global pandemic. As the season starts to shift, we change up our routine and wonder what the next few months will be like, I'm reminding myself that:

Uncertainty ➞ opportunity
Change ➞ growth
Challenge ➞ clarity
& it’s ok to FEEL things!

How are you feeling as we enter this next season of 2020?✨

It was only a few years ago that I was a total beg

It was only a few years ago that I was a total beginner in the gym! If you’re feeling discouraged and/or unmotivated trying to figure it all out on your own, I can relate. I spent years randomly mixing-matching different workout without any strategy - never feeling like I was making progress towards my goals and wondering what I was missing. Now, as a fitness coach, I strive to streamline this process for you ⚡️

Everything changed when I simplified/structured my routine and focused on strength training - that’s when I started to feel strong, confident and energized 🔋Learning how to train smarter completely transformed my mind, body and my relationship with exercise and now I get to see this amazing shift happen for my clients. This is what gave me a new sense of purpose and helped me stay motivated and consistent in my routine for years - and ultimately inspired me to become a fitness trainer!

Fitness shouldn’t feel complicated or intimidating. My approach to training is alllll about simple and efficient strength workouts to take care of yourself and feel your best, in your entire life. Fitness should only ever make your life brighter and more rewarding, and if it feels any other way, it’s time to make a change and invest in yourself 💙

@melrosetrainingclub launches 09/23. Join the email list for full details via link in bio 📧

💦 ONLY 2 more weeks of IG lives left until we t

💦 ONLY 2 more weeks of IG lives left until we take things to the next level with MELROSE Training Club on 09/23! 🎉 Sweat it out me this long weekend - see schedule below ⬇️

I'm so excited to launch this kickass 6 week online strength program that’s all about feeling strong and energized in your workouts and daily life 🔋⚡️Join the club as a founding member for EXCLUSIVE strength workouts (live stream + access to replay), 1-on-1 support/motivation/accountability from me - wherever you're at in your fitness journey - and special round 1 pricing/perks. Space is extremely limited (and there are no drop-in’s) so I can offer club members the ultimate interactive/personalized training experience - all for less than the cost of a cup of coffee per workout!

📩 Get yourself on the email list (via link in my bio) to be the first to get all the details and get the link to sign up! 📩

Join me for a special edition IG LIVE this weekend with Cassie from @sweatforfree 💕
SAT 09/05 10:30AM - 45 MIN STRENGTH 💪
Equipment: Dumbbells, optional - band

Comfort zone ➞ fear zone ➞ learning zone ➞ g

Comfort zone ➞ fear zone ➞ learning zone ➞ growth zone 🌱 Where do you spend your time?

2020 has been a major year of all of these for me - often all at once - and lemme tell you, the more often you step out of your comfort zone, the easier it becomes 💫 Once you make one brave decision, the next one isn’t such a big deal. This is one of the amazing things about fitness - when you step outside of your comfort zone and challenge yourself through exercise, it carries into the rest of your life. Motivation, confidence and perseverance are the most important muscles you can build in the gym 💙

🍑 GLUTE CIRCUIT 🍑 ⇨ SWIPE FOR MORE ⇨ Th

🍑 GLUTE CIRCUIT 🍑 ⇨ SWIPE FOR MORE ⇨

The ultimate glute-focused exercise - the hip thrust! Strong, functional glutes are important for moving well in daily life and in exercise - no matter what your goals are 💪

In terms of the big lower body lifts, SQUATS emphasize the quads, DEADLIFTS emphasize the hamstrings, HIP THRUSTS like these emphasize the glutes and different types of LUNGES hit all of these muscle groups. If your goal is to build strength/muscle, progressing on simple/compound moves (like these) are the way to go and you’ll see alllll of these moves in my workouts!

EXERCISES: Repeat x 30-60 sec x 1-4x. Band/weights optional and these moves can also be done without a chair as glute bridges!
🔸 Hip thrust abduction
🔸 Hip thrust
🔸 Hip thrust march
🔸 Single leg hip thrust
🔸 B stance hip thrust
🔸 Feet elevated hip thrust

Glute training is a staple in MELROSE Training workouts - which one of these moves is your favourite? 🍑🍑🍑

Are you feeling unmotivated, unsure and/or inconsi

Are you feeling unmotivated, unsure and/or inconsistent in your workout routine? If so, I hear you and I can wholeheartedly relate. I only started my own fitness journey a few years ago and I spent a loooong time feeling this way. The world of fitness can feel intimidating and confusing to navigate, and my goal as a trainer is to cut the BS and streamline that process for you so you can feel your best and achieve your goals 🤗

Whether you're looking to kickstart your routine, jump back into exercise or take your workouts to the next level, only you can make the decision to change your life. I’ve been there too and I KNOW you have it in you to make it happen 💙 The most worthwhile investment you can make is in yourself, and only you can put in that work 💪

If you haven't already, make sure you 📩join the waitlist📩 for MELROSE Training Club - an amazing 6 week online workout program launching in THREE weeks on Sept. 23rd (link in bio). This program offers amazing 1-on-1 support from me with an amazing small group at-home workout program (live classes + links to replay for your convenience), suitable for all fitness levels. I'm sending all of the amazing updates via this mailing list, so don't miss out!⚡️

PLANK CUES + VARIATIONS ➡️ SWIPE ➡️ Plank

PLANK CUES + VARIATIONS ➡️ SWIPE ➡️

Planks are an amazing core-focused, full-body strength move ...but I know they’re not the most popular exercise bc they’re hard af ⚡️ You'll see them lots in my workouts and while they're super challenging, they only get better over time 💪

Plank Cues:
➖ Shoulders/elbows/wrists stacked over top of one another in high plank, shoulders/elbows stacked in low plank
➖ Belly button pulled in towards your spine
Shoulders down and back, actively pushing the floor away
➖ Squeeze glutes! More muscle recruitment = more stability/strength
➖ Straight spine, careful not to let hips drop or hike up
➖ Gaze just in front of your hands

These are a few of my favourite plank variations (yes lol, I have favourite planks 😂)
▪️ Bear crawl walk
▪️ Plank hold
▪️ Shoulder taps
▪️ Plank + reach
▪️ Out/out/in/in toe taps
▪️ Plank + leg lift
▪️ Plank + alternating ankle tap

Give these moves a try as a full circuit or sprinkle them into your workouts for some intense core strengthening! 💦

👟@nike Indy bra and superrep go shoes, @aerie offline biker shorts

What’s something you’ve been holding off doing

What’s something you’ve been holding off doing/starting? You’re never going to be 💯% ready and it’s never going to be the right time, but that’s the point. It means that every moment is also the right moment. If you want it, you just have to go for it 💙

As a trainer, this mindset is something I love to work on with my clients! There is no “right” time, there is only the present moment and what you make of it. I’m so excited to launch MELROSE Training Club to help you make the most of your life. The club is a 6 week complete online workout program launching on Sept. 23, starting at $79/6 weeks⚡️ Experience the best of upbeat online workout classes combined with the accountability/detail of 1-on-1 personal training. This at-home program is perfect for feeling strong, energized and confident not only in your workouts, but in your entire life. Space is extremely limited, no class drop-in’s. Join the waitlist via link in bio to be the first to know more 💌

Filmed a lower body band workout for @sweatforfree

Filmed a lower body band workout for @sweatforfree at Toronto’s hottest workout spot of the summer - Canoe Landing Park 😆🌳⚡️ Check out the full circuit + an amazing variety of FREE workouts on their page! 💙

👟 @aerie offline too/bottoms, @niketoronto Superrep Go Shoes, bands from @amazon (5 for $15)

Jeans - rarely. Air Force 1’s - always. 🌷🌷

Jeans - rarely. Air Force 1’s - always. 🌷🌷🌷

BACK WORKOUT 🌊⚡️ ➡️ SWIPE + save for la

BACK WORKOUT 🌊⚡️ ➡️ SWIPE + save for later ➡️

Strengthen your back/biceps/core with these moves 💪 We spend a lot of time hunched over in daily life - these moves are amazing for counterbalancing that and building strength through the back of the body! Give these moves a try, 30-60 sec/exercise x 1-4 rounds, and lmk which one is your fav! 💦

➖ Alternating hammer curl
➖ Bicep curl
➖ Hinged front raise *my fav
➖ Bent over row
➖ Wide grip row
➖ Hinged lateral raise
➖ Renegade row 💥

👟 @aerie Offline Real Me Ballet Back Sports Bra, Offline Goals Bike Short + @nike metcon 4s + @lululemonto arise mat *5mm

SUPERREP GOOOOOOOO 🏋️‍♀️⚡️ My fav n

SUPERREP GOOOOOOOO 🏋️‍♀️⚡️ My fav new shoe for my strength training workouts! Shoes provide a foundation to our workouts and it’s so important to wear the proper ones for whatever activity you’re doing! If you’re going to invest in one piece of fitness gear, make it your shoes (plus you get the most wear out of them!) 👟

Different shoes are made for different purposes. For example, running shoes 🏃‍♀️ are cushioned to lessen the impact of running, but that level of cushion will give you an unsteady base of support in a strength workout. On the flip side, you wouldn’t want to go for a run in a sturdy pair of lifting shoes 🏋️‍♀️. Day to day shoes - like those listed in the “lifestyle” section - are not meant to provide support/stability/cushioning for exercise and you can actually throw off your workout, hurt yourself or hurt your feet if you work out in them.

There’s so many different shoes out there, here’s what to look for in your shoes for each activity!

STRENGTH TRAINING 🏋️‍♀️ Look for shoes that have a sturdy, flat base of support to give you stability in your lifts - like @nike Metcons (my other fav) or @converse Chuck Taylor’s

HIIT/CROSS TRAINING 🤸‍♀️ Look for shoes that offer flexibility, with a combination of support and cushion. My fav is the @nike Free TR Flyknit 3 shoe, and these @nike superrep go’s (both are good all-rounders)

RUNNING 🏃‍♀️I don’t have a ton of experience running so I’ve never bought *proper* running shoes - but shoes are HUGE for this high impact, repetitive movement! Look for shoes that are light, flexible and supportive. Lmk your recommendations for proper running shoes in the comments below ⬇️⬇️

What’s your favourite muscle group to train? ⚡

What’s your favourite muscle group to train? ⚡️ Mine is glutes... 🍑 no, shoulders! 💪 Ahh it’s hard to choose 😆 One thing I learned firsthand is that if there’s any muscle group you don’t like training, for many of my clients it’s core, do those exercises FIRST so you actually do them! Just because you don’t like training a certain muscle group, doesn’t mean you don’t have to do it! If you leave something you don’t like doing until the end of the workout, it’s so much easier to just skip it 🤣 I know all the tricks in the book, I used to do that myself. I’m all about building balanced, full body strength in my MELROSE Training workouts, so join me on IG live to feel strong and amazing overall!

LMK your fav muscle group to train in the comments ⬇️💪

It’s not a challenge, it’s a lifestyle. MELROS

It’s not a challenge, it’s a lifestyle. MELROSE Training Club - 6 week small group online workout program, 1-on-1 support/accountability + so much more - launching September 2020. It’s the best of personal training + group fitness. Space is extremely limited so I can offer top tier support to members. Don’t miss out on round 1 pricing! Join the waitlist via link in bio ⚡️💪

⚡️FULL BODY STRENGTH CIRCUIT ⚡️ I’m not

⚡️FULL BODY STRENGTH CIRCUIT ⚡️

I’m not playing around with this workout 🔥🔥🔥 These are some of my favourite compound full body strength moves! I like to focus on what's simple + efficient for building strength. All of these moves are compound moves - meaning they work multiple muscle groups all at once💪

▪️ Single leg deadlift + static lunge
▪️ Overhead press
▪️ Sumo squat + pulse
▪️ Wide grip bend over row
▪️ Beast hold shoulder taps
▪️ Leg raise

Give this circuit, repeating each move x 30-60 seconds and let me know which one is your favourite! 🔥💪

👟 @lululemon longline energy bra + 8” Wunder train shorts in grey sage, @nike metcon 4s

Start where you are. Use what you have. Do what yo

Start where you are. Use what you have. Do what you can 💙

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