07/26/2026
Managed to swing the 10 # mace from the bottom last week 😎
Alexa Rochford Fitness
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Alexa is a fitness fanatic and personal trainer in Ottawa.
07/17/2026
Love me some Emily cheerleading 📣 EMOM singles on thrusters at 125 #. I’ve been thoroughly enjoying the “whatever I feel like” program for the last few months, and jumping into lots of daytime classes Love Your Body Fitness! I added a new medication a few months ago to improve my , and it’s been going well! But it’s making high intensity lifting really difficult to access, so I’m just going with the flow for now and keeping my powerlifts on the back burner 🥲 I’m reminded again how great it is to play with lots of different types of exercise for different seasons of my life 💪🏻
04/12/2026
The liftoff can make or break your set!
03/12/2026
Is it safe for your knees to pass your toes in a squat?
Well, it depends!
Increasing range of motion and resilience is a great choice. And anyone can do that by gradually increasing the degree that the knees pass over the toes. Starting from the last example (box squats), find where you are comfortable now, spend a few weeks building tolerance, and try an increase! Whether you’ve never had an issue, have had injuries, or even have advanced arthritis 👉🏻 range of motion is key.
01/07/2026
2026! A good year to turn 40 and PR my deadlift.
10/29/2025
Nice having a squat buddy today!
200 # for a chill single.
10/20/2025
5 reps OHS at 75 # and 1 rep “did you flush the potty”
01/27/2025
And then I still hired a babysitter to meet us at the gym 🤦🏼♀️
I am so often an afterthought in our days, despite working really hard to maintain my identity and interests as a single parent. I make a balanced breakfast for him, and rush out the door with half my coffee still on the counter. The planning and ✨tricks✨ it takes to get a 3-day powerlifting program into my life feels a bit over the top to me some days, but I really really like this life.
If you’re a parent squeezing in a couple 30min workouts in a week, well done! It’s not lost on me what a privilege any more than that is, and in my case it has a price tag. Prioritizing my health and respecting my individuality are things I think are worth modelling to my son.
Shoutout to and for making a space where more of this happens for more of us.
07/03/2024
Maximize your strength in this technique-focused class 💪🏻
Improve your Big 3 powerlifts with an experienced competitive coach: squat, bench press, and deadlift. We’ll also be breaking your plateaus with advanced programming for push-ups, pull-ups, and overhead press.
This class is for everyone who already has a basic grasp of barbell movements, whether you want to improve your bone density, boost your sports performance, or compete! Join 3x/week for a 6-9 week focus, but drop-ins are always welcome.
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332 Richmond Road
Ottawa, ON
K1Z6X6