If you know Emma, you know that she’s a special kind of human. You can tell by the way she dances. She’s the kind of person that feels joy from the tips of her fingers down to her toes, and also the person that you can bring hard things to and know she’ll hold them safe. We’ve been so very lucky to have Emma in the gym community since 2017 and, even more so in the last year when she joined the staff in a full-time coaching role. The end June marks the start of a new adventure for Emma and her partner Blake as they move to Vancouver Island to take the next steps in pursuing his dream career. We’re excited for what the future has in store for them both and know we’ll never be too far away. So when you find yourself missing Emma dearly, like we know we all will, you can read this athlete spotlight and hold some of her wisdom just a little bit closer.

Read about Emma’s journey at Queen Street, why she trains, what coaching has meant to her, and how she sees herself pumping iron well into her 80’s.

What has your time at Queen Street looked like? My journey at Queen Street started in May 2017. I was in my 3rd year of my undergrad at Queen's and had been working out at the ARC. Prior to university, I was a competitive dancer and played a handful of different sports. I was active in some capacity every single day. But being in university and training at the ARC wasn't the same. I was super unmotivated, had no structure or accountability, and training was becoming a chore instead of something that added value to my life. My friend at work (shoutout to Nat Goodman!) recommended I come try out the gym that she was training at. I joined her for a class and was immediately hooked. The workout seemed simple on paper, but actually doing it was so humbling. That was the moment where I realized how much potential for growth I had in terms of my fitness, AND I saw a clear way to get there. I signed up for a membership that day. Since then, I've been a member of the gym, I've completed my undergrad and my masters degree, I've completed the coach mentorship program, I've worked in a variety of positions in the healthcare field, and now I work at QSF as a full-time coach (best decision I've ever made, hands down). I've dealt with serious injuries and a shoulder reconstruction surgery during these years as well. All that to say, my journey here has taken on many forms and has consistently evolved. Regardless of where I've been at with my education, my career, my health or a global pandemic, QSF has been a constant in my life since the first time I walked into the church basement. 

You've always approached your training with inspiring energy and dedication. In what ways do you think your mindset towards training has evolved?

My mindset towards training has dramatically shifted since starting to train at QSF. I used to have really high expectations of myself, which were often unrealistic based on where I was at in my journey. I had a lot of fear and shame regarding not being able to perform the way that I thought that I should be able to. I expected myself to crush the workout and feel awesome about it every session. I used to think the number on the scale was the most important metric of progress and success. I also used to partake in the dreaded comparison habit. My mindset towards training now has completely flipped. You might be thinking, "Emma, how did this shift happen"? It happened when I got real with myself and started to understand my "why". I train because I love to push myself and see where my limits are. I lift heavy because I want to feel strong. I run and practice my gymnastics because they are weaknesses that I want to improve. I challenge myself in the gym so that I can enjoy fun adventures outside of the gym. I scale and modify all the time because my body works really hard and sometimes needs a break. I understand that not every training session is going to feel amazing and I give my body what it needs on those low energy days. I don't compare myself to other athletes in the gym because I know they are on their unique journey and I am on mine. I come here on a regular basis because the environment and the people are nothing short of spectacular. I'm motivated by the dedicated members that blow me away with their skill, kindness and tenacity. I train because the process of achieving my goals excites me. My "why" is because I truly love it. 

In 5 words or less, describe the last year working here as a full-time coach.

Joy, pride, growth, fulfillment, gratitude. 

You help people make meaningful changes in their fitness. For many of your 1-on-1 clients this directly impacts what feels possible in their day. What are some of your favourite parts of working with people in this way?

One of my favourite things about working with people in this way is seeing someone surprise themselves. Many of us underestimate our power and our ability to do hard things. Without the right guidance and a roadmap to progress towards executing something hard, those tasks can sometimes feel impossible. As a coach, I am in a position to get to know athletes on a deep level. I can coach people through progression, analyze their movement pattern, consider their capacity (both physical and emotional), and when the time is right, give them the push that they need. It's pretty special to give someone that push and then see their face light up with confidence and pride after they've done something challenging that they may have thought was impossible. And it's even more special when that achievement sets them up for freedom to do the things that they love outside of the gym. To anyone reading this who surprised themselves during training with me, I will always be rooting for you.

What are some of your favourite parts about coaching group class?
I love seeing members showing up and putting in their best effort on a consistent basis, even on the days where they would rather be at home. I love seeing people support and rally around each other with props and words of encouragement, especially at the end of a heavy set or a tough workout. It's a huge win for me to know that I am part of a space that emphasizes a culture of celebrating everyone's efforts to be the best version of themselves. I love getting to know members and giving them an opportunity to get to know each other more through fun ice breaker questions. I love when people are digging the music and we have mini dance parties. I love the energy that comes with coaching a group class. Everything about coaching truly fills my cup. 

A few months ago you got your first strict pull-up. What did that mean to you? How did you get it?

Oh my goodness. Reaching this milestone had been a goal of mine since I joined the gym. There were many MANY instances that I let self doubt creep in to convince me that I couldn't make it happen. There were also chunks of time where I was not consistent with working on this skill. I really started dialing in on it with daily practice in January 2023. Funny story about when I actually did my first ever strict pull-up. We were having our weekly staff meeting. Our team was sharing a weekly personal and professional win. My personal win was that I was making progress with my pull up progressions and that I was being super consistent with this skill work. And then Cal said I should just try and bang out a pull up, right then and there. I was shakin' in my boots. But I hopped up on the bar and pulled with all my might. And that's how it happened. Everyone hugged me. I put it on the PR board. I was/am so proud. Although consistency and patience during the process of learning this skill and building the strength to execute it was a key component to my success, the support and love that I got from the team and our members was a huge contributor to making this happen. I can't even count the number of times that someone offered support or coaching cues or validation when seeing me simply showing up and putting in the work. Needless to say, I did not achieve this goal by myself. 

Outside of the gym, how does your fitness enhance your life? Are there any specific ways you’ll be putting your fitness to use out west?

Fitness enhances my life in so many ways. Since recovering from my last serious injury (November 2019), I have been in the best shape of my life and have remained injury free (thanks to the mindset shifts discussed above). I have achieved the freedom to do whatever I want to do that brings me joy. Interestingly, this freedom has come not only from my improved strength and aerobic capacity, but also from my confidence in myself. I know that I am capable of anything that I want to accomplish, even if the road to get there is a grind. For me, fitness has also become a key ingredient to my mental health. I use it as a tool on the good days and bad days to shift my focus to things that are within my control. Exercise has become a safe haven for my mind, a space where I can emotionally let go. Once I settle out west, the first challenge I will tackle is learning how to surf. 

Looking ahead 40+ years, how do you see fitness serving you in your life?

I promise you all, I WILL be that 80 year old pumping iron at my local box 5 days a week. I'm a mover and a shaker. An energizer bunny. An adventurous soul with the drive to live my precious life to the fullest. My fitness allows me to do this and to truly live as my authentic self. I will still be waterskiing, snowboarding, running, swimming, frolicking through the woods and dancing my butt off till the day I die. You can bet on it. And I hope you can join me. But before I bite the bullet, I plan to crush a triathlon, a half marathon, a powerlifting competition and some wicked hikes. 

Give us a snapshot of an ordinary moment in your life that brings you joy.

My life is filled with joy so obviously I couldn't pick just one... When I am walking the dog and I see wild flowers or hear the birds. When I come into the gym and everyone greets me with smiles. Those first few moments post-WOD where you feel rough but exhilarated at the same time. When someone confides in me or reaches out for support. Any time that I have a baked good, but specifically a Balzac's scone. 

What is your all-time favourite gym playlist?

Easy. Down Under Country Mix Vol. 2. Where my country Thursday peeps @ !? We are few and far between, but we are mighty. 

An aside: 

If you are still reading and made it this far, please know that I have nothing but love and gratitude for each and everyone one of you. Being a part of this family over the years has been a gift that I will never take for granted. I am who I am because of QSF