Sydney Frodsham Coaching

Sydney Frodsham Coaching R. Kin & Strength Coach
HYROX Performance Coach

Helping you go from Beginner ➡️ Badass in the gym with smart training and no BS

Let’s get strong together ⬇️

What you will get with the HYROX Race Ready Method✅ EARLY BIRD Access to HYROX tickets✅ Full Online HYROX Readiness Move...
09/14/2026

What you will get with the HYROX Race Ready Method

✅ EARLY BIRD Access to HYROX tickets
✅ Full Online HYROX Readiness Movement Assessment and Cardiac Capacity Testing
✅ Fully Individualized HYROX training plan
✅ Video Form Feedback
✅ Recovery and Nutrition Guidance
✅ Unlimited messaging
✅ Weekly Check Ins
✅ Monthly 1:1 Coaching Calls
✅ Individualized race pacing and ex*****on strategy for race day
✅ Individualized nutrition guidance and hydration guidance for race day

If you are interested DM “HYROX”

If HYROX has caught your attention but you’re not sure where to start… this is for you.You don’t need to be signed up fo...
09/14/2026

If HYROX has caught your attention but you’re not sure where to start… this is for you.
You don’t need to be signed up for a race yet.

You don’t need to be “HYROX fit.”

You don’t need to know all the movements.

You just need curiosity and the willingness to train with intention.

My HYROX coaching is designed to help you:
• understand how the sport actually works
• build the strength and running capacity HYROX requires
• learn the movements and standards properly
• train in a way that prepares you for race day — not just hard workouts

Most people don’t struggle in HYROX because they aren’t fit enough.

They struggle because they never learned how to train for it properly.

That’s what this program fixes.

If HYROX is something you’ve been thinking about… this is your chance to dip your toe in!

What's Included:
✅ In-Person Strength Session at my Facility at Mondays and Wednesdays at 5:30pm

✅ Online Structured Running Program through TrueCoach

✅ Online Structured Mixed Modal Work that you can do at home through TrueCoach

✅ Community Access

✅ Monthly 1:1 Coaching Call

✅ Direct Messaging through TrueCoach

DM “HYROX” and I’ll send you the details

Strength training and cardiovascular training aren’t competing against each other. They prepare your body for different ...
09/01/2026

Strength training and cardiovascular training aren’t competing against each other. They prepare your body for different demands.

Strength training builds muscle, strengthens your bones and improves your ability to lift, carry and move confidently.

Cardio strengthens your heart and lungs, builds endurance and helps you recover more efficiently—both during training and throughout everyday life.

You don’t need to become a powerlifter or a marathon runner. You just need enough strength and cardiovascular fitness to support the life you want to live.

Because being “fit” isn’t only about what your body looks like.

It’s about what your body allows you to do.

Build the body. Build the engine. Train for opportunity.

WEEK 6 OF A BROKEN FOOT I genuinely thought the boot would be coming off this week. Instead, I found out that my foot is...
08/27/2026

WEEK 6 OF A BROKEN FOOT

I genuinely thought the boot would be coming off this week. Instead, I found out that my foot is still fractured, so I’ll be wearing it for at least another two weeks.

And honestly? I’m upset.

It’s hard not to wonder if I did something wrong during the healing process—if I walked too much, trained too hard, or somehow slowed down my own progress. But healing isn’t always as predictable as we want it to be.

For the next two weeks, I’ve been told to pull back even more:

• Keep my steps under 5,000 per day

• Reduce my assault bike work (even if it wasn't a lot to begin with)
• Continue asking for help so I’m not unnecessarily on my feet

The good news is that I’m finally cleared to drive again!

But this is still a tough update to accept. Having to do less—and continue relying on other people—is uncomfortable.

Right now, progress feels like restraint. But it's continuing to ask for help, sitting down when I want to keep moving, and trusting that pulling back now will hopefully allow me to move forward later.

08/26/2026

Back Squat vs. Cyclist Squat: What’s the Difference?
Both exercises train the lower body, but small changes in your stance and body position change where the greatest demand is placed.

Back squat

During a back squat, both your knees and hips bend significantly. Your hips move backward and your torso leans forward slightly to keep the bar balanced over your midfoot.

Because the work is shared across more muscles, the back squat can typically be loaded heavier. This makes it an excellent exercise for developing overall lower-body strength.

Cyclist squat

During a cyclist squat, your heels are elevated and your feet are positioned close together.

The heel elevation allows your knees to travel farther forward while your torso remains more upright. This increases knee flexion while reducing how far your hips need to move backward.

The farther the knees move from the body’s centre of mass, the greater the demand placed on the muscles responsible for extending the knees—primarily the quadriceps.

Cyclist squats are generally performed with lighter loads and used to create more targeted quad work.

Put simply:

A back squat distributes the work between the glutes, hamstrings and quads.

A cyclist squat shifts more of the demand toward the quadriceps.

Neither variation is better. The back squat is typically used as a primary strength movement, while the cyclist squat works well as a quad-focused accessory exercise.

08/24/2026

I’d be lying if I said the thought hasn’t crossed my mind.

My movement has decreased. My training looks completely different. My routine has changed—and my appetite has actually increased because my body is working hard to heal.

But this is not the time to punish my body for being injured.

I’m not going to drastically cut my food, ignore my hunger or try to “earn” every meal through exercise. My body needs energy, protein and nutrients to rebuild bone, maintain muscle and support recovery.

Could my weight change during this season? Yes.

But gaining a few pounds would not erase years of hard work. It would not change my worth, and it would not mean I had “let myself go.”

Right now, healing is the priority.

I want to return to running, lifting and HYROX strong—not lighter at any cost. 🤍

08/20/2026

3 things I wouldn’t do if I were a beginner in the gym:

1️⃣ Get all my workouts from Instagram, Pinterest or YouTube.

Random workouts aren’t a structured program. You need a plan that teaches you the basics and progresses as you get stronger.

2️⃣ Only do bodyweight workouts to avoid going to the gym.

Bodyweight training has value—but avoiding the gym won’t make you more confident inside one. Confidence comes from learning how to use the equipment and practising consistently.

3️⃣ Try to figure everything out alone instead of hiring a trainer.

A qualified trainer can save you months—or even years—of confusion. They can teach you proper technique, create a program for your goals and help you feel comfortable in the gym.

You don’t need to feel confident before you start.

You build confidence by starting.

Thank you to everyone who voted for me! This recognition means so much to me—not simply because of the award, but becaus...
08/20/2026

Thank you to everyone who voted for me! This recognition means so much to me—not simply because of the award, but because it was voted on by the community I’m so grateful to serve.

To every client who has trusted me with their training, celebrated wins with me, pushed through the difficult days and allowed me to be part of their journey: thank you. This would not be possible without you.

Thank you to everyone who nominated me, voted for me, shared my posts and continued to support my business. Whether you’ve trained with me, referred someone to me or simply cheered me on from the sidelines, you have helped build Sydney Frodsham Coaching into what it is today.

This award may have my business name on it, but it represents every person who has walked through my doors and chosen to become stronger, more confident and more capable.

I’m honoured to coach this community. 🖤

Address

2301 Beachburg Road
Beachburg, ON
K0J1C0

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