GINA Personal Trainer

GINA Personal Trainer Online Fitness Coach from Toronto Ontario looking to make sustainable changes amongst all women!

09/15/2026

Been seeing some changes in my glutes lately 👀🍑 and this workout explains why. (This is one I do every week!)

Started with some glute activation:
Frog pumps — 2 x 30
Lateral kicks — 2 x 15/side

Then straight into:
Hip thrusts — 4 x 8–10
RDLs — 3 x 10-12 (last set till failure)
Step ups — 3 x 10-15/side
Leg press — 3 x 10–12
Leg curls — 3 x 10–12

Courtesy of my coach Roxy Mc Lachlan for putting me through pure pain 😭 but the progress is progressing.

09/11/2026

HYROX training gets a solid… depends on the day/10 😂

Some days I feel unstoppable, some days the sled humbles me immediately, but one thing I’ve been trying to make easier during this prep is everything around the training. Because after a hard session, grocery shopping, cooking and figuring out my macros is veryyyy low on my priority list.

Having Factor meals ready to go has made those post-workout meals so much easier. I can grab one from the fridge, heat it up in minutes and actually focus on eating well and getting the nutrition my body needs to recover and move on with my day.
Training hard is already the challenge. Feeding myself after doesn’t need to be.

Factor_ Canada

09/10/2026

AT-HOME BACK WORKOUT 🏠

You do not need a full gym to train your back well. Grab a pair of dumbbells, a towel, and clock in.

Warm-up:
Lying towel lat pulldown: 2 x 12–15

Workout:
Renegade rows: 3 x 8–10 each side
Single-arm dumbbell rows: 3 x 10–12 each side
Reverse flies: 3 x 12–15

The goal is not to rush through the reps. Slow them down, control the weight, and actually focus on pulling with your back.

✨If you want to add a 4th exercise (which I didn’t have time to film 😩), add dumbbell pullovers — 3 x 10–12 for some extra lat-focused work.

If your dumbbells are lighter, make the reps harder with slower lowering, pauses, and better control.

Save this for your next at-home upper body day 🤝🏼

Fit: lift seamless 2.0 shorts, adapt halter top code GINA10 🦈

09/09/2026

From clocking in at the gym to clocking out on our new Jonathan Sofa from Castlery Canada 🤍 It’s quickly become our favourite place to relax after a workout.

I love the low-profile, boxy design, and the modular setup fits our living room perfectly. Plus, the spill-resistant performance fabric makes it practical for everyday life. Safe to say our recovery setup just got a major upgrade ❤️

09/04/2026

Not every workout will feel amazing. Not every week will be perfect. But when you keep clocking in, especially on the days you don’t feel like it, progress becomes inevitable. You don’t need to do everything right. You just need to stop disappearing every time it gets hard.

🫶 love yall

09/03/2026

You do NOT need a gym to grow your glutes !! you need enough resistance, good form and a plan that actually progresses. Save this at-home glute workout 🍑

Activation — 2 rounds
Frog pumps: 30 reps
Clamshells: 15 reps per side

Workout — 3 sets each
RDLs: 8–12 reps
Bulgarian split squats: 8–12 reps per side
Single-leg hip thrusts: 10–15 reps per side
Step-ups: 8–12 reps per side

If your weights are lighter, increase the reps, slow down the lowering portion and take each set close to failure. A home workout only becomes “easy” when you stop challenging yourself. Save this and clock in. ⏰🍑

Entire fit: ‘lift seamless 2.0’ code GINA10
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