From Capable to Commanding
An intimate, full-day intensive course for Toronto-area women who are preparing for high-pressure conversations, leadership transitions and bigger decision-maker roles.
DATE: Saturday, Sept. 19
TIME 8:30 AM — 3:40 PM
LOCATION: Startwell, Toronto
PRICE: CAD$775 + tax*
This intimate, full-day intensive is designed for Toronto-area women who are preparing for high-pressure conversations, leadership transitions and bigger decision-maker roles. Expect 5+ hours of executive communication, nutrition, fitness and mindfulness coaching.
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*Bring a Friend — CAD $1,400 + tax for two (discount applied at checkout)
What’s Included
5+ hours of executive communication, nutrition, fitness and mindfulness coaching
Real-life high-pressure scenario practice
Commanding Presence 12-week plan
Curated networking with ~20 women leaders
Professional headshot | light breakfast | full lunch
Our Whole Body Approach
What you carry in your body and mind into high pressure professional situations matters just as much as the notes you prepped the night before.
Being in command of a moment is a performance state. Performance relies on body, mindset and execution strategy. Our programming addresses this with nutritional guidance, physical training, mindfulness exercises and leadership tools to help empower leadership.
We marvel at the potential of a women with all of herself fully in sync. That is the outcome we strive for. The result in being able to go from not just capable, but to be commanding.
This intimate, full-day intensive is designed for Toronto-area women who are preparing for high-pressure conversations, leadership transitions and bigger decision-maker roles. Expect 5+ hours of executive communication, nutrition, fitness and mindfulness coaching.
View Event Page
What Our Clients are Saying
"The day exceeded my expectations in every way. Compared to previous development sessions I have attended that focus solely on career building skills, this workshop provided an experience that balances all aspects of life to be your most successful!”
— Director, Scotiabank"The day was very well planned, and I walked away with a lot of tips on nurturing my physical and mental well being for greater resilience and higher performance."
— Director, RBC"The facilitators were incredibly passionate about their areas of expertise and I came away from the day with practical - and manageable - ways to be more well rounded - in a guilt free, take charge way!"
— CPA"I felt supported and motivated throughout, and I have already noticed positive changes in my daily routine and at work."
— Director, ScotiabankMeet your Coaches
Paula Vital | Mindfulness Coach
Paula Vital is a lawyer turned award-winning mindfulness coach, yoga therapist, speaker and writer dedicated to helping you move from striving to thriving by accessing the power of the present moment. She co-leads the Ontario Public Service Mindfulness Program and Mindfulness for Leaders Certificate Program, offering daily mindfulness to over 60,000+ public servants across the province.
Through Coaching programs for organizations including the Ontario Leadership Network, Ontario Bar Association, Bell Canada Legal Department, The Source, the Toronto Stock Exchange, and Scotiabank, Paula provides leadership on creating a workplace culture that supports innovation, creativity, authenticity and open conversations about stress and mental health.
Andrea Falcone | Registered Dietitian
Andrea Falcone is a Registered Dietitian, Kids Yoga Teacher, and Certified Fitness Professional in Private Practice. Andrea truly believes in the importance of slowing down and practicing mindfulness where possible throughout life — whether cooking, eating, cleaning, exercising, or being out in nature.
Andrea supports individuals in her practice through all life stages, including infant and child nutrition, nutrition in sport and exercise, corporate nutrition, and how our nutrition changes as we age to guide clients on their health journey, whatever that may look like.
Andrea received her BSc in Honours Science from McMaster University and BASc in Nutrition and Food from Ryerson University in Ontario, prior to completing a clinical internship with Hamilton Health Sciences.
Jenna MacLeod | Exercise Specialist
Jenna MacLeod is an award-winning Certified Personal Trainer, movement educator, and lifelong athlete who truly believes that fitness is for every body. She is the world’s first Isophit Strength Training Coach™, specializing in evidence-based isometric and functional training that supports longevity, performance, and injury resilience.
Jenna has an Advanced Diploma in Fitness and Lifestyle Management and certifications as a Functional Aging Specialist and Older Adult Training Specialist. She has been recognized as a Top 50 Trainer, received a Leadership Award in Fitness and brings both heart and expertise to every training session.
A Full Day Intensive — What to Expect
BREAKFAST & MINGLE
Fuel your mind and body for an energized day with breakfast, espresso and casual conversation. This is your opportunity to get a headshot.
8:30 — 9:15 AM
FOUNDATIONS
We’ll get to know each other and set intentions for the day with a mindfulness exercise. Next, we will explore what it means to “command” your presence and guide you through a self-evaluation to establish your baseline.
9:15 — 11:00 AM
BREAK
OVERCOMING PRECONCEIVED LIMITS
Identify how your body reacts to pressure and learn how to use that data to reset without being thrown off your game. Practice prepared language to respond with control when you’re interrupted, challenged, dismissed or talked over.
Practice cognitive focus under pressure by performing mental tasks during physical exercises that elevate your heart rate.
11:10 AM — 12:15 PM
EATING FOR COGNITIVE CLARITY
Finish your lunch while a Registered Dietitian explains how to fuel with intention according to your day. Learn how to feed the energy demands of that 4 PM meeting.
12:40 — 1:00 PM
LUNCH
PRESENCE OF MIND & BODY
Learn mindfulness techniques to reset your focus without losing momentum and exercises to strengthen physical endurance for powerful presence posture.
1:00 — 1:40 PM
HOT SEAT
Practice the techniques you’ve learned on real-life scenarios in groups of 4-5 people. Observe each other and provide feedback. Share lived experiences and lessons learned.
1:50 — 3:20 PM
BREAK
CLOSING
Share your biggest takeaways. Make a promise to yourself to implement 1-2 commanding presence techniques immediately. Make a commitment to keep each other accountable.
3:20 — 3:40 PM
This intimate, full-day intensive is designed for Toronto-area women who are preparing for high-pressure conversations, leadership transitions and bigger decision-maker roles. Expect 5+ hours of executive communication, nutrition, fitness and mindfulness coaching.
View Event Page
Not sure yet? These answers to common questions might help.
How do I prepare?
1
Prepare to practice and discuss one real life conversation/meeting where how you show up matters. You will have an opportunity to get some notes on paper at the event before your scenario practice, so no need to come with notes in hand.
What should I wear? What should I bring?
2
Headshots AND exercise?! We want you to be comfortable and feel like the best you. If that means changing into more comfy clothes after headshots, go for it. Otherwise, anything you can move around comfortably in will work just fine.
A workbook and pens will be provided. Laptops are discouraged to help you stay present, but you’re welcome to participate however you’ll feel more engaged. Healthy meals and snacks will be provided. Coffee, tea and water will be available throughout the day — feel free to bring a water bottle, if you prefer.
How many people will attend?
3
This will be an intimate, bespoke event with approximately 20 participants.
4
Is there a group rate?
For groups of five or more, reach out to boss@shecommands.ca. For groups of twenty or more, it's worth looking at a custom on-site workshop.
Can my employer pay?
5
Yes. A receipt will be issued that's straightforward to expense or submit for reimbursement. If your employer needs an invoice in a particular format, send us a note and we'll sort it out.