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Five weeks ago, @goschaef hadn’t been in a gym in years.

This week: 100 lb deadlift for a set of four.

She didn’t get here by grinding herself into the ground or training to failure. She got here by blocking off the time, protecting it like it matters, and showing up on the good days and the meh ones.

That’s the whole thing. You don’t need more discipline. You need a better way, and someone in your corner.

So proud of you, Kaitlin!! 💪🩵📖

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Muscle & Mingle is back!

Thursday October 29 from 7:15 - 10:15 p.m. @clubphysix Toronto.

Strength class and cozy pub hang for community and connection.

Come take up space! 💪🍹❤️ DM for signup details or click link in bio.

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Coming from someone who raced her first HYROX on grit & delusion 🙃

If it’s your first HYROX this weekend, here are 7 things I’d want you to know before you hit the start line:

1. The work is done. Don’t cram.
You’re not gaining fitness between now and the start line. Prioritize feeling fresh, fueled and ready to perform.

2. Don’t let the first 1K lie to you.
Adrenaline is high. Your legs are fresh. The crowd is loud. Of course you feel good. Stay controlled. You have 7 more runs and 8 stations ahead of you.

3. Don’t race someone else’s race.
It’s easy to get pulled into someone else’s pace, especially at the start. Let people pass you. You can’t control how they race. You can control how you execute yours.

4. Know where you can recover without stopping.
Recovery doesn’t always mean standing still. Use transitions and the beginning of each run to settle your breathing, regain control and keep moving.

5. Have a plan for your stations.
Know where you’ll push, where you’ll pace and where you’ll intentionally break up your reps. Planned breaks are usually cheaper than waiting until your body forces you to stop.

6. Nothing new on race day.
Not your shoes. Not your breakfast. Not double the caffeine because you’re excited. Stick with what you’ve trained with and what your body already knows.

7. When it’s all said & done, go back to your WHY.
It’s easy to get caught up in times, rankings and what everyone else is doing. But you signed up for a reason.
Maybe it was to challenge yourself, compete, try something new or prove to yourself you could follow through.

Whatever brought you to the start line, remember it.
Your first HYROX is yours. Let that be enough.

Good luck this weekend, Toronto 🫡

#torontopersonaltrainer #hyroxtraining #hyroxtoronto #health #travelandtrain

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13 people showed up to Muscle and Mingle last week. Two more wandered in just for the mingle part.

Biggest turnout yet.

We trained hard. We laughed harder. Somewhere in there, three people talked each other into a bonus round of pushups purely out of stubbornness.

Then we closed with a group meditation, led by a friend who had spontaneously offered her help.

Here’s the part that actually got me. I was tired, so for once I didn’t work the room during the mingle.

Nobody needed me to.

The conversations were already happening. The room ran itself.

That’s the whole point of this thing. Not a class. A space that holds itself up.

Taking a break for August so everyone can enjoy their last moments of summer. Then improving and relaunching for September - stay tuned!

$250 raised for @friendsofruby.ca last week. $1,475 total since April. Thanks to everyone who has come out for their support ❤️

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Every seat at the table starts with someone believing in your voice. 🙏🏾 Honored to be a featured panelist at Money Moves.

A room full of people serious about building wealth. Swipe to see what I shared. ➡️

#MoneyMoves #FridalFinancial #WealthBuilding #FinancialLiteracy #Grateful

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Honored to take the stage at Money Moves as a featured panelist.

💸 Cash flow isn’t just a metric… it’s the foundation everything else is built on.

No matter how much you earn, if money isn’t moving for you, wealth stays out of reach.

Grateful for the room and the conversation. More to come. 🔥

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Wellness Events in Toronto this Weekend👇

✨Follow @bewell.to (visit bewellto.ca) for wellness events, giveaways, news & more!✨

🎼 Small Group Sound Bath
✨ Small group sound bath to relax, release tension, and quiet a busy mind
📅 Fri, Apr 24 · 7:30 PM
🎟 $45
📍 North York
@oneness.ally

🔥 Sauna Rave
✨ Invite-only sauna rave with house music, cold plunges, contrast therapy, and community flow
📅 Sat, Apr 25 · 9 PM
🎟 NA
📍 171 E Liberty St
@vergecollectiv @nrghaus @mammothmug

🪴 Spring Plant Potting Experience
✨ A mindful plant potting workshop with tea blending, journaling, and hands-on wellness stations
📅 Sat, Apr 25 · 11 AM
🎟 $79
📍 411 Four Valley Dr
@ciccoaroma @malliethecreative @thewellnessstudio_experience_

💸 Money Moves
✨ Fitness + financial literacy experience with movement, networking + practical money education
📅 Sat, Apr 25 · 12:30 PM
🎟 $61
📍 1910 Yonge St
@blacksmith_performance @ferris360 @unchainededdy

🌸 Girls IRL: Spring Reset
✨ Soft girl wellness night with panel talk, bloom bar, aura readings, IV drips, dinner, and connection
📅 Sat, Apr 25 · 5 PM
🎟 $49
📍 1230 Sheppard Ave W
@neeti.sharma @girlsirlevents

🧘‍♀️ Pilates & Brunch
✨ A 50-min Pilates flow followed by Italian brunch
📅 Sat, Apr 25 · 10 AM
🎟 $75
📍 220 Yonge St
@clubpilatescollegepark @eatalytoronto

🩰 B Active: Ballet Class
✨ Beginner-friendly ballet class for Black women
📅 Sun, Apr 26 · 2 PM
🎟 $25
📍 3581 Dundas St W
@theblackgirlhealthbank @gpowerd @moratalks

🧘‍♀️ Luxury Wellness Retreat
✨ A full-day luxury wellness retreat with yoga, QiGong, sound healing, naturopath talk, and organic meals
📅 Sun, Apr 26 · 10 AM
🎟 $189
📍 5787 Hurontario St
@urbanretreats_toronto @nkhander @reshmamodi888 @luxeconventioncentre

🪴 Grow Through It
✨ Soft spring gathering with planting, meditation, journaling, and music
📅 Sun, Apr 26 · 2 PM
🎟 $120
📍 520 Richmond St W
@babesseekingbalance @exquisite_occasions @ebonicmorgan @queen_kjb

🌿 Refuel & Reset Social
✨ Mat Pilates class + post-workout meals + community connection
📅 Sun, Apr 26 · 11 AM
🎟 $54
📍 280 Bloor St W
@toronto_wellnessclub @dailywellnesswithgabbby @saintgeorgetoronto @ciranutrition @impactkitchen

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Never give up💪🙏👊
Grinding with my team lets get it

@jrargos

#torontojrargos

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Your health and your wealth both determine how you show up in business and in life. That's the foundation Money Moves is built on.

Tickets are officially LIVE for a networking experience where fitness meets financial literacy, curated for people who value both their physical and financial wellness.

Tickets are limited. Link in bio to secure your spot.

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Even as trainers, we didn’t nail it. And that’s the point. 👇

When we saw this plank challenge by @angonxo & @coachcassfit, we were confident we could recreate it.

👉 75 minutes, several chaotic attempts, and a couple of sore backs later, we finally took a break & reflected:

When something feels harder than it should, you’ve got two choices:
❌ Get frustrated and quit
✅ Break it down and solve the problem piece by piece

For us, that meant asking:
1. Was our weight balanced?
2. Were we actually communicating?
3. Did we need more patience between attempts?

Every “fail” was feedback. And that feedback became the fix.

Training isn’t about perfect execution, it’s about curiosity, problem-solving, and staying in the work long enough to figure it out.

Next time your workout (or your week) gets tricky… ask yourself: what is this teaching me?

👉 Save this for when you need the reminder.

✏️ @marymarybuggin

#torontopersonaltrainers #midtowntorontoliving #challenge #strengthcoach #yyzfitness

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March Break is over. Back to routine—now what?

This is where habits get built… or missed.

If your athlete is ready to get faster, move better, and train with intention, this is the moment to lock it in.

7 days out. Spots are filling.

Don’t wait—secure your spot!

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