About Me

As I’ve grown as a trainer my ideas of what a healthy lifestyle look like have changed a LOT. In my early 20’s it was about being as jacked as possible, always on the grind, “I’ll sleep when I’m dead” mentality – which I soon learned is not sustainable, enjoyable, or healthy. Now in my mid 30’s, it’s about balance and stress management. Good stress makes us strong, bad stress makes us weak, and a lot of us self-inflict too much of the bad kind. My goal is to teach through example to increase our good stressors (challenging exercise, eating healthier foods, fostering discipline and constant learning) and decrease the bad ones (overworking, burning out, and lack of self-awareness).

When it comes to making changes I like to cut to the chase. Our bodies are a physical representation of our lifestyle and mindset. If you want to change your body, you need to change both. Consider this quote from Atari Founder Nolan Bushnell about what makes a successful video game:

“All the best games are easy to learn and difficult to master. They should reward the first quarter and the hundredth.”

This quote sums up my philosophy on exercise, nutrition, and everything you need to change your lifestyle and mindset. You need to start with small, easy, rewarding challenges that progressively get more challenging as you grow stronger, more resilient and more disciplined. There are no shortcuts or no cheat codes, but there are definitely better ways to do things that won’t have you discouraged, because once you quit something once, it becomes a difficult habit to overcome. I will support you and care about your goals just as much as you do, and it’s up to you to set the bar.

Client Testimonials

“I can’t express enough how grateful I am for Sam. After my postpartum journey I felt overwhelmed and tried everything to lose weight, bounce back and get back into fitness. Sam provided not only expert guidance tailored to my needs but also encouragement and support that made all the difference. Her understanding of my challenges both physically and mentally helped me regain my strength and confidence. I truly appreciate her dedication to fitness and to women. She had such a positive impact on my life and I highly recommend her services! 10000/10 HIGHLY recommend!” – Briaa B

“I worked with Sam for 3 months to prepare for my very first Spartan race. She pushed me to new limits and helped me prepare physically and mentally for the race. Come race day I was so proud, passing obstacles I never would’ve been able to conquer without her. She had extensive knowledge on the strength and endurance needed to crush an obstacle course race and I would highly recommend her programs for anyone trying one for the first time or looking to improve their level for future races!” – Alex T 

“I was introduced to Sam at Goodlife in 2016, and I’ve followed her to One Academy and now Ottawa.  Getting started when you know you’re not in shape can be intimidating!  Sam made it easy.  I never felt I was being judged.  She took the time to understand my personal goals, and customized each workout to help me build my confidence, strength and fitness — at a pace I was comfortable with.   During the pandemic, she quickly adapted my workouts to use the equipment I had available at home.  Our virtual connections keep me on track and are a source of motivation and positive reinforcement.  She is passionate about her own fitness and diet, without being rigid on herself or with her clients.  If you’re looking for an honest trainer who will listen to you and create a truly personalized plan for you, I would highly recommend Sam.” – Karen F

“I was nervous for my first group class at One Academy, a gym full of super fit people and I was a novice, but Sam made me feel so welcome that I came back again and again. From my first PT session with her, I knew she was different. She didn’t weigh me, or ask me what my weight loss goals were (as a curvy lady, I was waiting to be judged), she wanted to bring out the best in me, and we’d find out what that was. Sam has helped me discover how physically strong I am, helped build my confidence and ignited a new found love of power lifting. I went from never having done a deadlift to pulling 315lbs after training with her for just 7 months. Whatever your goals are, whether it’s to lift as heavy as possible, to tone up or to run an obstacle race, Sam will work with you every step of the way with support and motivation. But make no mistake, she’s no pushover, and will make you do lots and lots of planks.” – Catriona M 

Credentials

Personal Training is unregulated in Canada, though there are a number of certifications available. I obtained my Personal Training Specialist certification through CanfitPro (recognized nationally and internationally and accredited with the EuropeActive Professional Standards Committee) in 2016, am a registered business in Ontario, and maintain insurance coverage for all clients.

Part of maintaining my level of professionalism means continuing my education. Click the links below to see course descriptions of my additional completed courses:

● DTS Masterclass “Living the Life YOU Want”
● DTS Masterclass “Program Design”
● DTS Masterclass “Turning Adversity into Opportunity”
● DTS Low Back Pain Specialist
● First Responder with BLS CPR/ARD
● Understanding a Fit Pregnancy
● DTS Kettlebell Fundamentals
● Spartan Obstacle Specialist and SGX-Level 1 Coach
● Stress Resiliency
● Fascial Mobility Training by DTS (Goodlife exclusive – no webpage)
● Primal Movement Chains
● DTS Level 1
● Canfitpro/GLPTI Certification Program 2016-178839

Another part of professionalism is walking the walk! See my personal achievements:

● RiverOak Ruffneck 5KM Canicross Obstacle Course, Ottawa ON 2025
● 3 Mile Dryland Canicross Race, Ottawa ON 2024
● Fall FURenzy 3KM and 1KM Canicross, Ottawa ON 2024
● RiverOak Ruffneck 5KM Canicross Obstacle Course, Ottawa ON 2024
● RiverOak Ruffneck 5KM Canicross Obstacle Course, Ottawa ON 2024
● 405lb Deadlift, 315lb Squat and 200lb Bench Press, 2021
● FFAD (Firefighter Appreciation Day), Milton ON 2019
● GoRUCK Heavy, Denver CO 2019
● Chilly Half Marathon, Burlington ON 2019
● Fat Ass Trail Run 30KM, Belleville ON 2018
● Spartan Ultra, Killington VT 2018
● Spartan Beast, Stoneham QC 2018
● Spartan Sprint and Super, Ottawa ON 2018
● Spartan Sprint and Super, Brimacombe ON 2018
● Dead End 6KM, Montreal QC 2018
● Sulphur Springs 25KM, Ancaster ON 2018
● OCR World Championships Team Relay, 15KM, 3KM, Blue Mountain ON 2017
● Spartan Beast, Duntroon ON 2017
● Mud Hero 10KM, Albion Hills ON 2017
● Spartan Sprint and Super, Brimacombe ON 2017
● Mud Hero 6KM, Albion Hills ON 2016
● Tough Mudder, ON 2013