YOUR COACH, KAYLEE (CPT, BASc)

I've coached 100's of women and men in the GTA and online over the past 5+ years.

Let me take the guesswork out of your fitness journey with expert training, nutrition, and behaviour change-focused coaching.

YOUR COACH, KAYLEE (CPT, BASc)

ABOUT ME

KAYLEE-FITNESS-BEKKIE-1-3_edited_edited_

I've been strength training since I was 17 years old (I'm 31!). What began as a means of exercising through a mental battle with anorexia turned into a lifelong practice dedicated to being strong and able. Training has shaped my confidence, discipline, and understanding of how the body and mind work together. It influences how I interact with people in life, how I express myself, and how I show up as a coach and example for my clients.

Of the 13 years I've spent training myself, 5 of those years were focused on powerlifting. In 2018, before graduating with an Honours BASc in Psychology, I competed in my first meet — squatting 245 lb, deadlifting 275 lb, and benching 135 lb. While I loved the competitive environment, I realized my real passion wasn’t chasing titles, it was in simply enjoying the process of getting stronger, seeing physical changes in my body, and improving my relationship with food.

That mindset now drives how I coach.

I specialize in strength training and nutrition coaching, helping women and men build nutritional awareness and sustainable food habits, break through fat-loss plateaus, build muscle where they want it, and get stronger physically and mentally. My approach blends evidence-based training, practical nutrition strategies, and behaviour change principles from my psychology background so my clients can create results that actually last.

I’m a big believer that fitness should fit into your life rather than take it over. You don’t need extremes or all-or-nothing plans. You need a clear goal, a realistic strategy, and consistent, repeatable actions. I work closely with clients in-person and online to personalize their training and nutrition, simplify the process, and build systems that support progress even with busy schedules.

Strength training taught me that meaningful results come from patient, consistent effort, and that’s exactly how I help my clients succeed: one buildable step at a time.

PROFESSIONAL CERTIFICATIONS:

Precision Nutrition Nutrition Coach (PN L1)

NASM Pain-Free Performance Specialist (PPSC)

Canfitpro Personal Training Specialist (PTS)

Darby Training Systems Exercise Coach (DTS L1)

Home: About Me

WHO I WORK WITH

My clients are motivated to put in work. They need a coach in their corner to provide them with the guidance, structure, and support systems to reach their nutritional, fitness, and lifestyle goals. If you want to lose body fat, gain muscle and strength, decrease pain, and build confidence and nutritional knowledge, I'll work with you to design and implement a plan that works specifically for you.

My coaching is HEAVY on progress reporting and implementing daily habits, because the most important factor in making a change in your life is changing behaviour patterns. We are the byproduct of what we do day-in, day-out; who we spend our time with; and what we consume. When you sign on to work with me, we will begin our work together by identifying:

1) the skills required to reach your goals; and

2) small practices that build over time to develop those skills

The end result will be newly developed confidence and habits that have moved you closer to your goals without you having to make drastic sacrifices in your life.

Send me a message and let's chat about your health and fitness goals.

Read What Past & Current Clients Have to Say

Menopause doesn’t mean slowing down, but it does require fine tuning your training, recovery, and nutrition.

*For brevity, I focus on two common types of cardio training in this post that many of my 40+ female clients ask about — what’s the “best”, how much should I do, and when? Here’s your answer, with more nuance and context* 😘

If your workouts are running you into the ground,

Or your cardio classes are leaving you too tired to do anything the rest of the day,

Or your eating habits are all over the place…

Your strategy could be better to manage all the things you want to do and reach the goals you’ve set for yourself.

In this phase of life, you have to work smarter rather than harder.

📥 taking online coaching clients for February — fill out an application (🔗 in bio) to work with me ❣️

Wasn’t sad just needed to discover self tanner

I don’t base my client’s training decisions on a hormone calendar. I base them on factors like stress, fatigue, recovery, and how a client shows up in each session.

I know #cyclesyncing sounds nice and offers variety in planning out a monthly routine, but training hard on your period will not cause you to burn out, “dysregulate your hormones”, or whatever soft girl era influencers tell you.

Deloading your workouts once a month because you’re in your menstrual phase is just silly. Following a training program that allows you to make small progressions week-to-week, adjusting when you need to, and making time in your week for other forms of exercise is the key to ensuring you ENJOY working out, get stronger, and build confidence in and outside the gym.

Send me a DM to discuss online coaching with a structured plan to reach your goals 🤝

#onlinecoach #menstrualcycle #womenshealth #girlswholift

If calorie counting were toxic, it wouldn’t be the most reliable fat loss tool we have!

Calorie tracking IS:
• a diagnostie tool
• a learning phase
• an accounting strategy

Calorie tracking is NOT:
• a moral system
• a measure of discipline
• a forever requirement

Calories are the currency of energy balance:

Eat more than you expend → weight gain
Eat less than you expend → weight loss
Eat about the same → weight maintenance

Most people underestimate their caloric intake and overestimate their protein intake. This is why tracking is important. Without it, portions creep up, “healthy” foods still add up, and snacking throughout the day goes unnoticed.

It definitely requires some effort and consistency to start, but habits like eating routine meals and foods you know the nutritional makeup of help significantly to keep you on track, whatever your goal is — performance, fat loss, muscle gain, maintenance, etc.

#personaltrainer #nutritionadvice #macros #calorietracking

You ever think about the subconscious effects of breaking self-promises?

I’m talking about how your thoughts and actions influence your behaviours, decisions, and emotions without your conscious awareness

What happens to that feeling of disappointment when you set a goal, map out a plan… and then don’t follow through on the things you said you would do?

I’ve done this many times—making excuses and rationalizations—justifying why I couldn’t show up the way I said I would

That cycle really held (and can still hold) me back from being consistent in different areas of my life

Avoiding the hard and uncomfortable stuff might feel nice n’ cozy in the moment, but it’s disastrous for your self esteem long-term

Every time you break a promise you made to yourself, whether it’s going to the gym before work, or avoiding a crucial conversation, you rob yourself of the growth you’d make by just doing it

There is always something to be earned from effort

When you lean into discomfort and push through instead of putting it off, what was once too hard or scary gets easier, and you start questioning old beliefs that told you to feel incapable

If romanticizing a period of your life is what you need to get focused, spend your winter arc wisely and lock tf in 🔒

This season, I’m focused on:

• getting my G2 before Dec 31st 🚙
• putting on as much muscle as possible 🧱
• keeping my word to myself & others
• creating more than I consume

#winterarc #personaldevelopment #gymmotivation #habits #consistency

If you’re looking for a spark of motivation to kick your ass into gear, let this be your reminder that motivation only comes when you take action.

The motivation you’re looking for to continue grinding, even when you really don’t want to, will come from doing the thing and seeing results, or keeping in mind the end goal.

And how do you get results? By being consistent.

If you don’t have a plan to get to your goal, you’re setting yourself up for failure. You need structure and daily actions that move you closer to that goal. Rinse and repeat.

And if you’re following a plan but not seeing results, send me a message and let’s talk 😉

GAUGING TRAINING INTENSITY: RPE & RIR ⬇️

Your strength and energy fluctuate day-to-day for many reasons: lack of sleep, inadequate nutrition, and stress, to name a few. RPE/RIR methods help you auto-regulate the weights you’re lifting in any given workout with the above factors in mind.

Here’s how to use them together in your training:

• RPE 7 means you have 3 reps left in the tank (or 3 RIR), which feels pretty challenging overall; your reps may start to slow down but form remains solid.

• RPE 8 = 2 reps left (or 2 RIR), which feels very challenging; reps are slowing down for sure.

• RPE 9 = 1 rep left (1 RIR); you’re fighting for your life here as you’re very close to your limit.

• RPE 10 = max effort to failure (0 RIR); muscular fatigue kicked in and you could not have completed another full rep.

If you finish most of your sets feeling like you could’ve done 3+ more reps, you’re leaving gains on the table. But if you push until you can’t move the weight on every exercise, you’re burning through recovery.

Find that sweet spot RPE 7-9 / 1-3 RIR on most lifts and sprinkle some RPE 10 / 0 RIR efforts in isolation exercises IF YOU’RE EXPERIENCED and can use proper form.

My ladies have been WORKING this summer — arguably the hardest time of the year to make consistent progress with your fitness goals.

Though not impossible; swipe for proof ⬆️

My Fall/Winter PT schedule is set, so if you want to lock in the last 4 months of 2025, send me a DM or apply for online coaching through my bio form. 💌

Weekends are a mindset shift for most of us where we take a break from the hustle and bustle. This isn’t inherently a bad thing, but it undermines fat loss progress when we go off plan several times per month.

Sustainable progress relies on shifting away from an all-or-nothing mindset: instead of seeing weekends as a break from control, view them as an extension of your habits with room for *mindful* flexibility.

Mindful eating and intentional choices reinforce your identity as someone who can maintain progress, even outside the weekday routine.

Small, consistent actions build resilience against weekend slip-ups and keep long-term goals in reach. 🤝

#weekendprogress #mindfuleating #nutritiontips #fatlossjourney #flexibledieting #stpete

The number on the scale doesn’t tell the whole story.

While it’s helpful to track bodyweight changes in a fat loss phase, you can’t expect it to be a completely accurate assessment of your progress — this is why it’s important to look at other objective data, like progress photos and measurements, and subjective data like how your clothes fit and how you feel.

Relying SOLELY on the scale only leads to frustration and disappointment, especially when weight doesn’t change despite effort and visible improvements.

‼️ Improvements like increased strength, better endurance, improved mood, and overall health aren’t captured by a number on the scale.

Work with me 1:1 on my coaching app 🔗 in bï0

Accountability helps you stay honest with yourself, track what’s actually working, and adjust when things stall. It’s the good kind of pressure; it provides clarity, momentum, and support in turning vague goals into concrete actions.

Get yourself some :)

📝 Source: American Society of Training and Development (ASTD) via td.org

Allow me to re-introduce myself… 👋🏼

Some of you know me well, others just through a screen. Beyond the snapshots I share of my life, there’s a not-so-obvious story behind how I got into fitness and later, personal training.

I didn’t grow up an athlete. I played soccer in grade school, but my teens were mostly shaped by an eating disorder.

At 16, I was exercising too much and eating WAY too little. I’d challenge myself to eat under 800 calories daily. I remember taking naps in the summer to avoid uncomfortable hunger instead of being outside with my friends. I was always cold, anxious and irritated. To top it all off, I lost my period for years after.

I had a fear of gaining weight, but I REALLY wanted to gain muscle. I was tired of being lanky and weak. I wanted to be STRONG and look it, too.

So, I joined a gym at 18 years old, having no clue what I was doing. I read all that I could online, lurking in bodybuilding and powerlifting forums, which is where I found Mark Rippetoe’s Starting Strength program—the first time I ever touched a barbell! From there, I was hooked.

Through trial and error, binge eating and restriction, I figured out how to train properly in the pursuit of strength and adding muscle to my bony frame. I hired online coaches to help me learn the ropes in my early 20s, and found my way in terms of proper nutrition and habits for better performance and results, which pulled me out the dark ED mindset.

Fitness truly is my anchor in life. It gives me purpose, confidence, drive, connection with those in my life who feel the same way, and so much more.

As of 2020, fitness has given me a career that I LOVE: the opportunity to coach very successful, interesting, smart people (all 90+ of them) through their own sticking points. I’m blessed beyond words.  If you feel stuck in your fitness journey, be it a fat loss plateau, trouble starting or sticking to a training routine, or struggling with your nutrition, I want to help. Reach out with any questions or just to chat. ❤️

#personaltrainer #onlinecoach #edrecovery #fitnessmotivation #torontofitness

I broke free from my sugar cravings by changing my daily routine. It sounds simple, but it illustrates just how important small, consistent habits are in creating lasting change.

You can replace [sugar craving] with literally any bad habit you keep coming back to.

Changing the environments where you engage in a habit the most can help reduce cravings by disrupting habit patterns, minimizing exposure to triggers, and fostering healthier routines and habits. It can also provide a change of scenery and emotional perspective, reducing negative affect and making it easier to focus on healthier choices. 🧠

Feeling stuck in unhealthy eating patterns? Reach out in the DMs with questions or coaching inquiries 📥

May was a good time but I’m ready for HOT WEATHER!!!!

Give me 3 weeks 🤝

May 11 ➡️ May 31

#LockIn 🔒

#torontopersonaltrainer #onlinecoach #gymmotivation #bodyrecomposition

“What gets measured, gets managed” — one of my favourite quotes that I think about often.

Without effort put into PLANNING your training and nutrition, you’ll continue to under or over-eat, burn yourself out in high-intensity classes, not reach your daily protein needs, and not see physique changes.

Not to mention, we humans suck at estimation — we generally tend to overestimate or underestimate things like how many calories we think we eat in a day, how much exercise we get, how much money we spend in a month…

UNLESS we’re tracking these things, of course.

If you feel like you’re spinning your wheels when it comes to weight loss or putting on muscle, I got you — I’m launching my ONLINE COACHING services on a personalized app June 16th. Tell me what you’re struggling with in the DMs and let’s chat 📥

#onlinefitnesscoach #strengthandconditioning #bodyrecomposition #healthyhabits

I’ve told myself them all, fitness-related and not 🤷🏻‍♀️

Changing behaviour is a complex process. It requires a lot of effort in the beginning to make it a habit, and an identifiable purpose (your “why”) to maintain it.

Your mind is a master of finding reasons to not do hard things, even if you really want the end result that action brings.

If you want it, keep trying if you fail, think of new ways to do things, a new way to solve your problem, or find a resource to help you get there.

Struggling with a fat loss plateau after months of dieting? Less restriction and more food may help you break through.

The main mechanism behind stalled fat loss during a diet is METABOLIC ADAPTATION.

Long-term diets lower key hormones like leptin and thyroid hormones, which regulate your energy and metabolism. When these hormones decrease, your resting metabolic rate drops (adaptation), making fat loss more difficult.

Before you try reverse dieting, ask yourself:
1. Are you sure that you’re actually in a consistent calorie deficit?
2. Are you accounting for weekend treats or drinks that might bring your weekly calories to maintenance levels?

If yes, and your weight isn’t budging, reverse dieting might be the next step. Sometimes, giving your body a break rather than more restriction is what you need to move forward.

You don’t HAVE to count calories to make progress. By using your hand as a reference, you can turn macronutrient targets into tangible portions you can visually gauge — a great way to build your awareness of what you eat and what accurate portion sizes look like.

I use this method with clients who find calorie counting too tedious or have a history of disordered eating. A more relaxed approach to tracking food intake when you have body composition, performance, or general health goals can be just as effective.

It’s important to note that hand measurements are designed to give you a ballpark figure of serving sizes. Occasionally weighing or measuring your food initially can help you fine-tune how much a “palm” or “handful” really represents for your specific foods and hand size. Over time, you’ll get a better feel for the volumes that correspond to your targets.

#precisionnutritioncoach #bodyrecomposition #portioncontrol #macros #fatloss #healthylifestyle #dietandnutrition

Body Recomposition: the process of losing body fat while gaining muscle. Yes, it’s absolutely possible to do both at the same time with these 4 points ⤴️

#bodyrecomposition #caloriedeficit #wholefoods #personaltrainer

“youtine” is a concept I came up with (💅) to describe an intentional routine that is uniquely yours, not borrowed from your fave influencer.

It’s about figuring out what you want in life (your goals) and consistently working towards them (goal-based habits) while factoring in the demands of your daily life (responsibilities + commitments).

As much as I would love some sunlight on my face early in the morning, that’s just not realistic with how I’ve set my work schedule. For now, I’m prioritizing getting the day started early to finish early. I like having free time in the late afternoon-evening to do things that are important to me, and the gym isn’t too busy around then ;)

The most “optimal” routines are the ones that you make work for you!

#dailyhabits #morningroutine #fitnesscoach

I took a look at my weekly habits and realized I was spending less and less time on things that recharged me. I can service 8 back-to-back clients without breaks and call that success, but that’s not doing me any good if I’m burning out every month because I’m neglecting health habits that chill me out (doom scrolling as “down time” is not relaxing!!)

So what am I doing about it? I’m setting a bare minimum for myself to do 1x mental wellness activity a week that is intentionally solo, introspective, and doesn’t require me to be “on”. This week it was attending an @othership Free Flow where I spent some time between the sauna and ice bath. I left the building relaxed, floating on a cloud. Would recommend.

What health habits have served you well, or which do you want to start doing more consistently?

Beautiful Brasil, Feb 2025 🇧🇷 bits of Rio, Ilha Grande, and São Paulo

PSA: eating enough protein doesn’t have to be a chore!!!

You’re leaving gains on the table, babe!!!!

Post-vacation blues got me down but I’m back up 🙏

#postvacationblues #motivation #sundayscaries #routine #gymmotivation #backontrack

I love travelling, I love being active, and I love eating good food on vacation!! When visiting a new city or country, here’s how I make sure I keep up with my healthy habits from home while enjoying what my holiday has to offer:

1. EXERCISE - Just because I’m on vacation doesn’t mean I want to be lounging all week, though it does mean my training frequency decreases - I might train 2-3x, depending on my location and equipment availability. Being active while traveling is never impossible, and I love exploring local gyms or getting my heart rate up outdoors, so when I’m choosing where to travel I take the proximity and ease of these activities into consideration.

2. FOOD - I love trying good cultural dishes and drinks wherever it is I’m vacationing, and while I don’t restrict myself while on holiday, my preference for protein-rich options and local fruits at *most* meals keeps me satiated throughout the day and doesn’t make me feel like crap when returning home.

3. BALANCE - As mentioned above, I don’t restrict myself on vacation because I like to keep active and I don’t like to stuff myself or overindulge to the point of discomfort. Finding fun activities that get you moving, eating good, local foods to experience the culture, and exploring on foot are three keys to maintaining your fitness while on vacation.

#travel #fitnessmotivation #backontrack #fitnesswhiletraveling #healthyvacation #vacationtips #fitvacation #balance

My Saturday circuit post sprints & glutes had me breaking down on the turf 😮‍💨. I’m capping off each training week with a focus on conditioning, lower body, and core work. Here’s the workout ➡️

Part 1️⃣ - A SPRINKLE OF LOWER:

Bulgarian SS - 2x8/, heavy
Cable glute kickbacks - 2x15/
Nordic ham curls - 3x6, 4s controlled eccentric

Part 2️⃣ - CONDITIONING - SPRINTS:

2x warmup sprints x 15s, 70% effort
6x 15s max effort sprints - 2 min rest/walk

Part 3️⃣ - BODYWEIGHT FINISHER - 3 rounds, 30s on / 30s rest b/w exercises:

Squat jumps
V-up hollow body (alternated b/w) supported lateral V-up
Alternating jump lunges
Alternating reach forearm plank

#gymmotivation #workout #sprinttraining #bulgariansplitsquats #gluteworkout #fitness #coreworkout #motivation

If you hate goal setting, you might enjoy making your own “ins and outs” list. Whatever you want more + less of in 2025, write it down ✍️. Here are mine 🙂‍↔️ What would you add to the lists?

#habits #gymmotivation #goalsetting #insandouts #healthylifestyle #fitness #mindfulness

We’re checking off daily habits, let’s go 💅☑️

#newyear #gymmotivation #goalplanning #dailyhabits

Summer on film ❤️ Toronto / Barcelona / Mallorca / Amsterdam

September - a balanced month of work/priorities and life/play 🙂‍↔️

8 days in Mallorca & Barcelona 💛🇪🇸❤️🍊🌞🏝️🌃🥘🌊👙🏊‍♀️🪸🐠🙂‍↔️💃🏻🕺🏻

I’m a gabafool for you @tarooinator 🤌🏼❤️‍🔥🌎

How and why I train myself as a PT. A lot of my clients ask me what my workouts look like, so I’m going to post them more. Surprise, surprise: I do the same exercises I give to you with good reason 😉

Train with me in Midtown @ferris360 💚

@ferris360 as we reflect on the past year and tackle new goals in 2024, it’s imperative to know why we do what we do. Keep your “why” front of mind when you need a nudge to keep going.

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Questions? Get in touch to inquire about personal training & online coaching with me.

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Personal Training & Nutrition Coaching, Online or IRL

YOUR COACH, KAYLEE (CPT, BASc)

YOUR COACH, KAYLEE (CPT, BASc)

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ABOUT ME

WHO I WORK WITH

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FIND ME ON INSTAGRAM

TRAIN WITH ME