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@__vfern

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If you’re ready to stop guessing, working with no plan, and actually feel stronger, move better, and see real results—this is for you.

I offer coaching programs built around YOU & YOUR needs:
💪 In-person & virtual personal training
🍎 Custom wholistic nutrition plans that fit your lifestyle/ dietary needs
🔥 8-week strength + nutrition packages for real progress
🧘‍♂️ Personalized mobility plans to get you pain-free and achieving new goals

It’s structured, intentional, and built for long-term results.

If you’re tired of guessing and want a clear plan—let’s get to work.

DM me “START” to begin 🫐🏋🏼‍♀️ taken in London, Ontario by @__vfern

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4 months ago

“Wait until you hit 30”…

Okay, but I’m not going to wait. by @__vfern

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4 months ago

You don’t need hours. You need consistency.

Just 2-3 weight training sessions a week.

Why it actually matters:
✨More power → run faster, move better
✨Stronger joints → fewer injuries, less pain
✨Higher metabolism → burn more without doing more
✨Better body comp → leaner, stronger look
✨Longevity → strength = independence as you age to protect your bones and joints

DM me if you need a plan or trying to build more muscle mass with a certified personal trainer that specializes in Strength & Conditioning 💪🏼 by @__vfern

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4 months ago

Sweat > Regret

It’s a new week, don’t skip those workouts ✨ by @__vfern

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4 months ago

Strength sessions aren’t just about how much you lift — they’re also about how you can control the weight & movement.

Pacing refers to the rhythm and control of every repetition:
✨Controlled lowering (eccentric) to create muscle tension
✨Powerful lift (concentric) to build strength and explosiveness
✨Brief pauses when needed to maintain form and stability

When you pace your reps intentionally, you:
💛Increase time under tension for muscle growth
💛Improve power output on the lifting phase
💛Maintain better technique
💛Reduce injury risk

Being able to pause and hold the weight will bring you more gains in the long run & better muscle engagement.

Give it a try 🌱 by @__vfern

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4 months ago

Try everything until you find what you love ✨💖 by @__vfern

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6 months ago

Full body day @ f45 ❤️‍🔥

W/ @__trainwitht & @ngonzaales

#groupfitness #f45training #strength #women #womenthatlift by @__vfern

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7 months ago

If this mindset resonates, you’re in the right place - follow along for more beginner to advanced mobility. taken in London, Ontario by @__vfern

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7 months ago

Workout Details ⬇️

Try this body weight & weight workout 💪🏼

3 rounds w/ 8-12 rep ranges ✨

1. Push-ups
2. Chest press
3. Pike push-up
4. Tricep dips
5. Plank with shoulder taps
6. Lying chest flye
7. Single arm back row w/ hold at the top
8. Bear Crawl Hold

Entire outfit: @alphalete

Enjoy ✨

#fitnessmotivation #upperbodyworkout #fitness #fitnessgirl #fitness #motivation #chestday #tricepsworkout by @__vfern

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5 years ago

Let’s create a leg day vibbbbe ✨

This workout focuses mostly on your hamstrings, glutes and inner thighs 💪🏼

Workout Details:
1. Dumbell RDL (3x8)
2. Plié Dumbell Squat (4x12)
3. Single Leg RDL (3x8-10)
4. Sumo Side Lunge (4x12 each leg)
5. Single Leg RDL’s again but with one foot on the ground - My hips were in shock during this one 😂 (3x8)
6. Lateral Lunge Jump (3x max)
7. Burnout: Medicine Ball Hamstring Curls - I play one whole song of my choice & continue until I can’t not.

Remember this is what works for my body & goals. Take and leave whichever exercises you need to reach your goals💪🏼

✨ ENJOY ✨ by @__vfern

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5 years ago

✨ Quad & Glute Focus ✨

2 amazing exercises that never fail to give you an amazing quad & glute pump 👌🏼

1. Goblet Squats (sorry, I did mess up the name on the video 🥴🙃)
2. Marching Glute Bridges

Remember to activate mind to muscle connection to get the most of these!!

Try them out NOW!!

✨ Enjoy ✨ by @__vfern

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5 years ago

LET’S GO 💪🏼

Happy Tuesday!!

Here’s an upper body that always hits 💪🏼👏🏼 Real & raw footage proving that building muscle takes hard work & struggle. If it’s too easy, it may not lead you to the goals you want!!

A friendly reminder: training your upper body DOES NOT make you look manly!!

3 times x various rep ranges
✨ Chest Press (working back up to my PR - currently at 35’s again)
✨ Inclined Push-ups
✨ Shoulder Press
✨ Back Row
✨ Lateral Raise
✨ Tricep Extension

✨ ENJOY ✨

#workoutmotivation #upperbodyworkout #workout #excercise #chestday #shoulderworkout #tricepsworkout #move #workout #workfromhome #workoutroutine by @__vfern

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5 years ago