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Train with Alana

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Canada
Toronto, ON
Train with Alana

Certified Personal Trainer & Health Coach
I teach women how to build a body they love

Hello and welcome! 🤎 I’m Alana Fangrad; Certified Women’s Health Coach, Personal Trainer, Group Fitness Instructor, Crossfit and Physique Competitor, and High School Physical Education Teacher. After 12 years in the health and fitness space, I knew I wanted to take all of the valuable knowledge, insights, and skills I’d gained to empower women to become healthier, happier, and more confident in th

eir bodies. I understand the unique complexities that women face, from unhealthy relationships with food, to time constraints, family obligations and the pressures of unrealistic body standards; these challenges can often stand in the way of our well-being.

This is why I’ve created Train with Alana, a sustainable lifestyle system to help women achieve their optimal health and physique without any deprivation or extremes. No more drastic calorie restrictions, endless hours of cardio, or demonizing carbs; these protocols work against women.

My 1:1 coaching system focuses on providing women with the resources and support they need to empower themselves to make healthful and sustainable lifestyle choices. My mission is to guide women to a place of confidence and independence, where they can continue to live a life full of vitality and healthy choices long after our journey together ✨

05/14/2025

I thought I’d be doing CrossFit my whole pregnancy and jumping right back into training after birth. But life had other plans.

I’m sharing this because sometimes, even when we do everything “right,” things still don’t go the way we hoped. Hyperemesis. A complicated delivery. A long recovery. I’m still not cleared for full training.

It’s been tough—physically, mentally, emotionally. But I’m learning that strength isn’t just about what your body can do. It’s also about how you keep showing up when everything feels out of your control 🤍

07/31/2024

Pregnancy has been a lot tougher than I imagined. With a history of body image issues and always putting pressure on myself to achieve in the gym, the changes have been hard to cope with.

When I found out I was pregnant, I thought I could keep eating clean, training, and living the same way. Boy, was I wrong. By week 4, I was so sick I was bedridden. For the next 15 weeks, all I could manage were short walks and eating whatever my body would keep down. To date, I’ve only managed to exercise twice.

The silver lining to this challenging experience (other than my baby girl of course) is learning to be kinder to myself. If I manage a walk, that’s a win. 10 minutes of stretching? That’s a win too. Gaining body fat = that’s healthy for my baby. My body changing = it’s part of the process.

I’m sharing this because not every pregnancy journey is the same. I have so much respect and admiration for moms—this is tough and beautiful all in one 💛

05/02/2024

Things I would tell my younger self..

Love your body and forget about the meaningless number on the scale. Focus on what your body can do instead of what it looks like in the mirror. Your body doesn’t define who you are; you are so much more than your body. And lastly, strong is SO beautiful 🫶

04/15/2024

Your energy is your currency. Spend it wisely. Invest it thoughtfully ✨💛

What would you add to this list? 🫶

04/11/2024

Are you overtraining and undereating? 🏋🏼‍♀️🥱

There are countless benefits to exercising — physical, emotional and social. But the mix of overtraining and undereating can wreak havoc on your body.

To put it simply, food is fuel ⛽️

Your body relies on food for energy levels, focus, and more. Without that fuel, especially if you’re overtraining, you’re putting yourself at risk for …

Injuries
Anemia
Anxiety
Chronic stress
Reduced endurance and agility
Changes in, or loss of, your menstrual cycle
Irritability
Decreased muscle mass/muscle damage
Insomnia

So here’s your reminder to eat ENOUGH. I’m guilty of getting in my head about food and the fear behind it.
But when your goals are chasing performance, you need to lean into trusting your hunger signs 🤞

If you’re looking to improve your performance and body composition and don’t know where to start, message me to learn more about my nutrition programming 📔

📸:

03/22/2024

Incredibly proud of my client who just finished her second CrossFit Open. She competed in the Rx Masters division and finished 74% percentile worldwide for her age group (60-64)! 🌎🙌🏻

To prepare her for the open we increased her carbohydrate intake before and after training, included the addition of simple carbs, focused on progressive overload training and added one skill-work day per week🏋🏼‍♀️

Proud coach!! 🫶🫶🫶

03/21/2024

Are you caught in the restrict & binge cycle? Also known as yo-yo dieting? 🔄

Do you believe strictness is the key to your goals, and struggle to find a sustainable and healthy relationship with food ❔❓

Do you often restrict food all day because of a slip-up weekend or a binge the night before?🍪 Then you’re left feeling exhausted, low energy, and lose your motivation to workout?

You start to feel guilty, you promise to be super restrictive the next day, only to repeat the cycle AGAIN and AGAIN? Does this sound like you?

Here’s some quick tips:

1. Try the 80/20 rule (eat nutritious foods 80 percent of the time and have a serving of your favorite treat with the other 20 percent) and ditch labeling foods as ‘good’ or ‘bad!’ I eat chocolate almost everyday 🍫🥰
2. Opt for whole foods that keep you fuller longer and provide sustained energy
3. Always make sure you’re consuming protein, carbs, and fats at every meal
4. Identify triggers and try to find an action oriented solution. For example, if you’re likely to overeat when you get home from work, pack a snack to eat on your way home so you’re not overly hungry when you walk in the door. This can be as simple as a protein bar, apple and boiled egg, or a handful of almonds!

Remember, you’re not alone. I’ve been there too. I’ve helped countless women break free from this cycle and develop a healthier relationship with food! If you’re ready to join them, send me a DM 🫶

02/28/2024

Core Development 💪🏻➡️ You can’t build a strong and visible core with ab exercises alone, you need a combination of:

1. Compound lifts
2. Ab exercises
3. Cardio
4. Diet

Let me help you build a strong core 🔥 with a program that uses all of these methods 🙌🏻

Send me a DM to learn more 🫶

01/27/2024

Are you an active female wanting to change your body composition? Here are 4 things I would not ❌ recommend as a women’s health coach:

1. A low carb diet ➡️ You don’t need to severely lower your carbs to achieve fat loss. IN FACT, I would do the opposite. Carbs are needed for performance and having little to no carbs in your diet is very difficult to maintain. It can lead to overeating and binge/restrict cycles. Focus on a moderate calorie deficit instead!

2. Low Protein, Low Fibre Diet ➡️Protein is important for satiation and muscle mass (amongst other things) and fibre is very important for overall health, gut health and well being. Having an adequate amount of both of will helps your fat loss goals, by keeping you fuller for longer ✔️

3. Intermittent Fasting ➡️ While intermittent fasting is fine if you enjoy it, it’s not a magical solution; it’s merely a way to create a calorie deficit. If it works for you then so be it. But from an athlete perspective, I wouldn’t encourage it as we want to try and be well-fuelled for our workouts

4. ‘Good’ vs. ‘Bad’ Foods ➡️ You don’t need to exclude any food groups to lose fat. Sugar, fats and carbs can all have a place in a healthy diet. For example, simple sugar sources like candies, honey, lollies can be great options to fuel high intensity activity 🍭 🏃🏼‍♀️ Also, by eating foods you enjoy, you’re more likely to stick to your diet🫶

01/23/2024

Can we just take a moment for my amazing client finishing her 8 Week Nutrition Program! So proud of her results 😍

She’s increased her lean muscle mass, decreased body fat, and most importantly continued to increase her strength during training while in a moderate caloric deficit 🙌🏻

If you’re after a change and don’t know where to start, I have a couple spots left in my 1:1 Coaching Program. Message me to learn more 🫶

01/15/2024

Having faced challenges with sleep and anxiety, I’ve discovered that writing a to-do list before bed is a powerful tool in calming my busy mind 💤🧠

Jotting down a to-do list has significantly improved my sleep by diminishing anxious thoughts about forgetting tasks the next day 📋✅

It’s also helped me replace the habit of mentally rehearsing tomorrow’s checklist in bed, which often left me more stressed and anxious ❌

I usually scribble my to-do list in a notebook, but your phone, laptop sticky notes, or an agenda are all good choices too. Plus, there’s a nice feeling of accomplishment when you tick off completed tasks the next day🙌🏻

Do you write a daily to-do list? 🫶

01/01/2024

YOU ARE…

•Struggling to find the right approach to nutrition
•Feeling burnt out by your workouts & still not seeing results
•Unsure how to work towards your goals
•Tired of delaying a healthier you

If this is you, let’s chat! Time to revamp your approach. Send me a DM to explore working together! 🫶

Address

Toronto, ON
M6K0C9

Opening Hours

Monday	7am - 7pm
Tuesday	7am - 7pm
Wednesday	7am - 7pm
Thursday	7am - 7:30pm
Friday	7am - 6pm
Saturday	8am - 12pm
Sunday	8am - 12pm

Telephone

+14378826830

Website

http://www.trainwithalana.com/

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