Zephyrs Coaching Services

05/28/2026

Brocks meet went to plan! 📝

🏅1st place in all three throwing events. Now onto Zones!

🔨 He keeps putting in the work and the results are showing.

Bigger events mean bigger competition, let's get it!

📽️ Training throw for reference 😁

05/26/2026

As a coach there are moments that stick with you. This will be one of those moments. Lemè broke 2 city records today. 28m (headwind) discus, breaking the record by 7m with another city record in shotput.

She has put in so much work over the past few months. Onto Zones!

05/07/2026

GIVEAWAY TIME!!

We have 4 race registrations to give away. 2 to Ladiesfest and 2 to LCI Donut Dash.

Comment below to be entered into the free draw!

LCI Donut Dash will be drawn on Sunday May 10th
- event is May 12 6pm
LadiesFest will be drawn on May 24th
- event is June 13th 8am

04/14/2026

Registration for LadiesFest 8k event here!

https://racepro.ca/ladiesfest8k/

I have sponsored the event this year and have a couple of race entries to offer. But also a 6-week training clinic leading up to the event.

Click the link and then scroll down to "Training" to register or purchase as a gift for the women in your circle.

The Ladiesfest 8K run/walk is a Ladies only event established in 2000 and designed to bring together women of all ages for a day of fitness, wellness, and community. The run/walk allows women to challenge themselves by walking, jogging or running an 8k course.

02/13/2026

🏃🏃🏽‍♀️The official registration is open for our inaugural Outdoor Track season with Zephyrs Track Club!!

✅ Make sure you're ready for your season with experienced coaches and athletes that will help guide you through your entire season. We will set achievable goals and work towards them with well structured sessions and provide feedback each training day.

Only $90!! That's just $30/month and a singlet for $20 😱

We will be meeting Tuesdays and Thursdays from 6-715pm at Civic Track starting April 14th.

The area will be checked for cleanliness and safety before each session as it is a public use area.

Registration link in our profile.

02/11/2026

Register for the 6-Week run clinic starting this Friday!

Be ready to conquer hill with enough energy for the final km to that finish line!

We'll go over running form, hill climbing and descending. How to tackle any weather that might come with this great annual event and more.

Only 30 spots so register soon and don't miss out!

01/28/2026

⌚ It's time to change the way we see food. It is a fuel source for an extremely complex biological machine.

🗓️ Let's set up a meeting and go over your options to help you move into a better fueling habit, aiding you in feeling better while improving your overall health.

🥝 With the Precision Nutrition method we focus on habits not meal plans.

🏎️ Supercharge your efforts! Combine that with some personal training and you'll start to see and feel results in as little as 1 week.

✅ YES! 1 week, to change how you feel! Not sluggish in the morning, enough energy to chase kids or grandkids, and a clearer mind at home, school, and at work.

The struggle is real, I'm here to help.

📱 DM here or contact for more info

01/21/2026

Wait for it to show up in your plan everyone!!

with more workout ideas

12/17/2025

Training is one thing. Fueling and recovery are another.

Working with a Precision Nutrition certified coach means never feeling bad about what you eat.

⛔ There are no "bad foods" just foods eaten at the wrong time, or in the wrong quantity

☑️ Learn healthier habits that are more important than a meal plan.

☑️ More fun to do than just restricting calories.

☑️ Easier to follow as we build your habits together.

Are you on your own, asking the same questions for the 5th year in a row?

You can join a community of people who are looking to build healthy habits together, or just work one on one with your coach. What ever method works best for you.

Reach out today and start the journey to a revived, healthier, and stronger you.

12/12/2025

Looking for that personalized program just for you? Find out why is the ideal fit to help you reach your goals. Be it swimming, nutrition, strength and conditioning, triathon, track events, or the upcoming Moonlight Run in March!!

Book an assessment and consultation today!

12/02/2025

It's that time of year! We've got lots of training to do during December. First we have mile a day challenge, then we have the 12 Days of Fitmas workout (posted below) plus this BINGO cards!!! 👟⬜◼️🟨🟦

Finish the whole card and earn an entry to win 1 of 5 spots into the event for 2026!

Screenshot and check it off as you go! ✅

This bingo card expires Dec 31st at 11:59

12 days of Fitmas
Complete like the song, complete 1. then 2,1. then 3,2,1.
1 - burpee (step out option)
2 - penguin crunch toe tap (one left ankle tap, one right ankle tap)
3 - push ups (knees or toes)
4 - superman's (back extension)
5 - jumping jacks (or step out stars)
30s rest
6 - jump squats (or body weight squats to calf raise)
7 - crunches
8 - v-sit with twist (no wieght, unless you want it)
30s rest
9 - triceps dips (or hinged triceps extensions with db)
10 - dead bugs
11 - broad jumps (or alternating high knee on the spot)
12 - alternating side planks