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.
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.
What Our Clients are Saying
"The day exceeded my expectations in every way…this workshop provided an experience that balances all aspects of life to be your most successful!”
Catrina | 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."
Saabia | 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!"
Jennifer | CPA"I felt supported and motivated throughout, and I have already noticed positive changes in my daily routine and at work."
Marilyn | Director, ScotiabankA 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 — 9:10 AM
FOUNDATIONS
We’ll get to know each other, explore what it means to “command” your presence and guide you through a self-evaluation to establish your baseline.
9:10 — 10:30 AM
BREAK
CONTROLLED RESPONSE UNDER PRESSURE
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.
10:30 — 11:30 AM
GROUP ACTIVITY
You’re a star. Share the reasons why. No need to be humble.
11:30 — 11:45 AM
BREAK
LUNCH & LEARN: Brain foods to feed performance
Enjoy your lunch while a Nutritionist explains how to fuel with intention and choose brain foods to increase performance.
12:00 — 1:00 PM
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
BREAK
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
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
*Agenda subject to change. Final agenda to be shared with participants at least 24hrs in advance.
Not sure yet? These answers to common questions might help.
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.
1
How do I prepare?
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.
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.
4
Is there a group rate?
Your employer may cover your registration through an existing learning or professional development budget. A receipt will be issued that's straightforward to expense or submit for reimbursement. Some organizations require manager approval before you register, so check your internal policy first.
You can download the From Capable to Commanding Professional Development Overview and attach it to your approval request. If your employer has any questions or needs an invoice in a particular format, send us a note and we'll sort it out.