J u s t B r e a t h e
Negative feelings and self doubt are an inevitable part of performance. The trick is to use it properly. Take those bad dreams, doubtfulness, and negative self-talk and treat it as if it were something external. Combat it, challenge it, and prove it wrong.
FB reminded me that I wrote this 3 years ago, more relevant than ever. 📷@lvdmedia
Ready for sunshine 💜
Ripped my thumb open so just switched grip a few times for relief. Felt really good surprisingly even after the groin strain from mechanical bull at #cpunats2018 🙌 thank goodness
Finally feeling like myself again after a few off months. Amazing what nutrition and the weather can do to our moods. Knowing how much weather and lack of vitamin d can affect us really helped me stay positive instead of falling back into depression. Truly understanding why and what my body needs has helped me understand my mood and body significantly, which in turn has helped me see past what ales me.
Winter and being too busy a long with loss and school brought on the urges to just nap instead of be productive because of an old depressed mentality I used to have, mixed with sk winters! The stronger me decided to go for a walk or hula hoop instead. Not only did I feel productive, it really helped clear my mins, refocus and always made me feel better.💜 #realtalk#feels#selflove
I know the feeling of feeling like everything that you deal with
Don't never change, that's part of being a human, yeah
Life's what you make of it, take it, embrace it, and take it, and savor it
Ain't about what you did, it's what you became from it, 💜
So stoked to see NF in concert on the 24th! Who else is going?!:) 📷 @lvdmedia
It is our presence in the present that controls our future. Keep moving forward, don't get stuck in the past of what could have been or what should have been but also dont let wanting the future more than the present pull you out of the moments you have. The reality is, all you can control is right now, make the best of it💜. Each moment you spend doing something you love or doing something you "hate" to produce results that you love(5-3-0 everything😌) gets you closer to your goal and that is what adds up and creates results! You could spend your time wishing you were somewhere or someone else but that will never get you any closer to your goals! 📷@lvdmedia
Nov 2015 : 165lbs for some reps...im not even sure i had done a 1RM at this point
Feb 2018: 407.9lbs for my 3rd attempt at my 5th competition
When I was beginning lifting in 2015 I never thought Id take it this far or compete on a National stage. It wasnt until after my first meet that I actually fell in love with powerlifting, the energy, the people, the day was amazing. Before that I was just lifting to lift, trying new things and I still do all the time and find myself wanting to do more and more, and I do because it's fun and keeps me hungry!! When I started people thought I was dumb for wanting to get stronger and stronger. I remember writing in my 10 year plan "Go To World Championship" and being laughed at cause as if that would happen and you dont get paid for it....but who knows? It's not not in the cards! Moral of the story, dont let others opinions dictate who you are or want to be. Whatever you want in life, try it out, give it all you got, if you love it, you love it, if you dont well at least you can say you tried! I always get asked how I make time for so many things but the truth is if you want something bad enough you will make time for it...sometimes you just need to get your feet wet and get out there, it's never easy to make time at the start!
If you want some help getting to your first powerlifting meet, or even just improving deadlift form, let me know. Id be happy to share all my knowledge💜
After all those years as a woman hearing 'not thin enough, not pretty enough, not smart enough, not this enough, not that enough,' almost overnight I woke up one morning and thought, 'I'm enough.' I hope you do too. 💜
Happy International Women's Days! May we lift one another up with beauty and grace like the powerful, strong, creative beings we are.
3 red plates for red✌(185kg)
When the #lvdmedia package is delivered in your sleep and It's 👌
Love this view, it captures all the hard working volunteers, refs and the support from all that goes into a show. The support Ive had on this journey has been imeasurable and I couldnt do it without you all💜 Big thank you to my @mettleptc fam, Kyle, Max, @calgarybarbell and my mom and sisters for showing up and more that week...and dealing with my peaking brain. 💁✌ Also huge props to the photographer because I definitely noticed I love to run off the stage hehe😂( see 3rd attempt deadlift )
F o c u s
3 red plates coming up next time folks, Ill stop squatting 🍑 to 🌱and see how fast I can get to 180;) Thank you @granny_gainz for the photo
Damn it, winter heard me.
Here's another video of me hitting myself in the face, for your viewing pleasure. 💜✌ I dare you to spend 20 minutes today doing something that brings you joy💜
Fun sweater from @strengthfanatix 🙆💜
This song jacks me up, thanks @beyonce
Its only -9 today so obviously spring is here.
Back from #cpunats2018 and ready for a sun tan, please and thanks Mother Nature.
Thicker than a Snicker bar but slimmer than a Slim Jim👊
Stoked to get back to routine this week and see what kind of changes we can make in the next six months of training💜✌💪
Add another 15kgs to this lift ASAP.
Started 2017 with a 145kg pull, started 2018 with 185kg pull💜👊 let's go!!!!!!!!!!! Had fun relaxing for a few days and having fun, now it's time to work and have a little fun in training.
Right before competition my hip flexor was giving me tonnes of grief. My obturator nerve was restricted and getting caught in certain ranges of motion, mostly coming out of the deadlift and when I pulled my hips into position to start. This was my last pull before competition, 350lbs, it felt slow and gross. I was pulling slow to minimize pain. Luckily Dr. Aras Kvedaras has been helping athletes all week, and at Nationals since 2006, he worked on my hip 2 hours before meet and the pain was mostly gone and was able tomake 408 look stronger than this 350. 💜 (check my last post to see 408)
Definitely reccomend asking his advice if you need a slight adjustment while at #cpunats2018
Dont underestimate great therapists, coaches and handlers. #MVP
Swwwwwippe>>>>>> Yesterday was a great day💜 big thanks to @calgarybarbell for running numbers, making great calls and for helping me add 105kg to my total in the last year.
Went 7/9, placing 4th out of 12 competitors in the 84kg open female class at my first National Competition. #cpunationals2018
It was unreal to get so close with the 172.5kg squat and I'm excited to see what I can do in the next six months.
Huge 7.5kg bench PR for me at 80kg
And a 5kg deadlift PR at 185kg
I learnt a lot yesterday and the fire has again been lit to be better than yesterday. Was incredible to share the stage with world record holders, and lots of other strong women💜 We might be crazy but I love this sport!
Huge shout out to the @SaskPowerlifting for providing us with awesome sweaters and shirts to show our team spirit and the sponsors who allowed that to happen. Ive learnt so much from the folks that run this organization and really admire their dedication.
Huge shout out to @mettlepowerlifting for helping us athletes cover the cost of the meet with a fundraiser and to all that contributed their tine and resources.
I also want to thank every single person that messaged me to support me. It means so much. You guys made me feel like i got a gold medal.
Oh and I won my entry fee back in the vlts after with a ten dollar bill. Does this make me a paid lifter? hahaha💜
Today is the day, I've worked hard through this whole year to make it to the Nationals stage. The last few months have been a balancing act trying to accomplish everything but I'm proud to be here and going to leave everything I have on the platform today. 👊✌ Link in my bio to the livestream, I compete at 6PM Alberta time!
@lvdmedia is thankfully doing media packages again to capture the moments, they go by fast when youre competing.
Opening my bench with my last comps 3rd attempt so I am pretty stoked about the bench gains.
Hitting the road to Banff tomorrow, going to soak in the springs and eat a bunch. I'm really thrilled to be back on the platform again and to share it with the Nations strongest competitors. 🔥💜 #cpunationals2018#eatandgrow
Things moving slow as they should be and was only able to get a scoop of carbs in before this lift.
374x1 @8.5 ...hand ripped open again last week so mixed grip it is but have to battle the shift it brings in my hip. Brought back some old hip issues but my athletic therapist so kindly resolved them shortly after this😏💜 bless his soul.
I often have to remind myself of the positives as competition edges closer, everything hurts and the fatigue sets in hard. Expectations we put on ourselves can be a lot, but at the end of the day this is something I do for fun and one day isnt a total reflection of my capabilities. Ride the waves, trust the process ✌😍👊 have some fun. Cant wait to meet all the people Ive been following for the last year🔥 y'all gonna do great 🙏
I want summer back like yesterday so I dont have to hoop in sweaters, which is actually quite difficult. 💜
I miss the sun on my face and hooping barefoot in the grass!
One of our first pictures together, albeit there arent that many cause we're weird like that. So much has changed since then like my hair, my now lack of make up and my wilks haha. But one thing that hasnt is our appreciation for one another. Unconditional love is more than just a box of chocolates on a boring old wednesday. Unconditional love is supporting each other when times are tough, talking me down from my fears and pushing me that extra mile when Im having a hard time pushing myself. I cant even begin to thank you enough for all the times Ive come home after a twelve hour day to a home made meal or clean laundry that you go out of your way to do or all the amazing Sundays sleeping in, where coffee and breakfast are priority number one💜. You've been my rock for the last three Valentines days, and every powerlifting meet, and everything in between, thanks babe,💜!
Took a few measurements yesterday and now I understand why things have been fitting so weird haha. Ripped right through a sports bra hahaha fml
+3 inches chest/lat measurement
+1.75 inches quads @ 24.5" 😂😹
+3 inches booty +1 inch bicep flex
0 waist 👊
Forever in search of pants that fit during this phase.
Heck fam Im excited what 2018 is going to bring🙏. Im the heaviest Ive been been but the most confident and really ready to see what body composition changes bring.
Growing is fun. Im super excited for Nationals but Im already really excited for what Im going to do after💜. #eatandgrow#socialclub2018
"These people gon' tell you that you will never make it
Then when you do, they gon' say they knew you were goin' places
That's just how it works, next thing you know you'll be overrated
Hearing people say they miss the "old you," it's crazy, ain't it?
And perfect people don't exist, so don't pretend to be one
I don't need pats on the back from people for my achievements
When I die I wanna know that I lived for a reason
Anyone can take your life, but not what you believe in" 💙 @nfrealmusic
Beyond excited to hear NF in concert, he's been in my headphones through a lot of good and bad lifts and days ! Cant believe he is coming to little ol Saskatchewan.
I'm such a dork. It's ok though cause I got to hold 2 pies a side!
225x1 with #slingshot- I should prob pause these but I somehow always forget...oh well😂
335x1 @8RPE beltless pause deadlift
Also since when do people care so much about what others do at the gym? We all got goals, let's keep our eyes on the prize. All I see on social media and in the gym lately is people saying THEIR method is tried and true and not to do this or that...well lots of exercises, clothes and foods work for different people and that is ok! Heck fam!
Thanks for the hand off @thetruesilverback ✌
Fucking finally...gym pr!!! 380x1 @ 8 RPE
Havent pulled more than 375 in the gym but pulled 396 at my last meet. Fucking stoked to see what I can do in 2 more weeks.
Feelin like a mermaid with the fresh hair. Blessed to have so many talented humans in my life💜
Nap time 💪
I always thought to change the world Id have to be a scientist or a politician.
It wasnt until I started helping others in the gym and in the kitchen that I realized how much I could truly help people. I struggled for a long time with my mental and physical health and I know how bad it can make you suffer inside and out.
Most people are sick or in pain, overworked and underpaid and forget about how nutrition and exercise can impact their health. Not to mention it seems we as a society are not educated enough on nutrition nor do we hold fitness at a high priority. Fitness brought back the joy in my life, being capable of something again felt great, feeling good in my own skin is something I wouldnt trade for anything but being able to help others feel the same is something I cant ever stop trying to do.
My client came in today upset about work and dilemmas he was facing, he said "lets do something fun" so I switched from my uniform and swapped in the gym clothes and we made some new box jumps up. At the end of this video you hear my 55 year old client say " I think I can do it" and he did, he left with a grin from ear to ear. That is the shit that I live for.
The countdown to #CPUnats2018 is on. Who else is excited to get back on the platform!? Vincent van Gogh apparently once said "Id rather die of passion than boredom" and I couldn't agree more. Do what you love, chase your dreams with imagination and fearlessness. Make mistakes, learn, grow and have some fun lifting others up while you lift yourself up! 💜🙏 Stoked to get my next media package from @lvdfitness 🎥💪 sounds like @everydayavi has planned one hell of a week for us. Who am I going to see there!?
170kg(374lb)x1 @ rpe slightly better than last week
72.5kg(159.5lb)x3 @rpe get your heels down gurl
Ripped my hand open again and both thumbs. Might be pulling mixed grip at nats.😧 Almost blew off my workout today but blasted some fucking Knife Party and finished it in my new @mettlepowerlifting socks and @popeyesregina Tshirt! Thankful to have a solid crew to push me when I need it and not be a lil bitch.
Extra sharpened to show that the quads were non existent in 2016.
I started 2017 with a 344 Wilks, a 345 kg total at 70 kg BW, my first meet ever was in May of 2016 where I somehow managed a 310 kg total with a 310 wilks. I went in to my first meet to push myself, to try something new. I had spent many years living on auto pilot prior to, and this guy I am in love with still really wanted to try it, so why the heck not? We had no idea what we were doing really, we had followed an internet program that was way too advanced for our experience levels, IMO (sheiko), but what I did learn is if you take the leap and risk failure there can often be great rewards. The reward for me was finding a community I could be apart of and grow in. For so many years before I would define fitness and beauty as the unrealistic beauty standards the media industry trys to shove down our throats, women during their leanest peak phases, that they themselves don’t even maintain, so airbrushed that sometimes their families don’t even recognize their own spread. Beauty used to be a look I had to attain but now it is something I live to feel. Once I became apart of the powerlifting community, strangers who became friends pushed me to do better, to be better in and out of the sport. Soon I was pushing limits I had created in my heart and in my mind and each day I am growing further into beauty from within. It takes great mental strength to fully commit to something day in and day out, but it was a hell of a lot easier when I was doing it to feel good and to accomplish things I had never done before than trying to fit into a size 0. My nutrition improved, my mental health improved, my purpose in life became more clear, did this all come from powerlifting specifically? No!This came from wanting to better at lifting, and at living my life, so I improved these things to do so, discipline. I also quit my poor weekend habits and imagine that my recovery and endurance increased! This all made me a better person because I finally accept myself, a better powerlifter, and a better personal trainer because I now believe anything is possible if you try hard enough.
I'm such a good time to the world of outlaws.
Oh shit. ✋😎😧
Some pause work from yesterday
305x4 Beltless -->I do my pause deadlifts beltless to ensure I manage my fatigue. Deadlift volume crushes my soul so keeping the CNS happy during peak by keeping these beltless which keeps the numbers down a bit.
Had to work out at two seperate times to squish my lift in with work and getting a climb in after. So took some Fruit Punch Rivalus pre workout (WADA approved) from @popeyesregina and got that shit done. Had a great lift and I finally sent the problem Ive been working on at the climbing centre, and a few more! Beyond thrilled, Ill see if I can get a video 💜👏 ---> I love my #getnewage mouth guard. I would reccomend it to everyone. Ive noticed Ive lost a lot of the tension I used to carry in my neck from heavy lifts. Try it for yourself, grab one at Popeyes with their January sale!
Kodiak Cakes made me.
300x1 @ 8
Diaphragm control on point. I notice a lot of new lifters dont understand proper bracing for lifts. Please do you and your back a favour and educate yourself before slapping on the weights. I always imagine creating a wall by pushing out my diapghram hard and creating pressure within abdominals and back. A good drill I start my clients with is the Dead Bug exercise and bracing through out each rep. Ill post a video explaining that this weekend. Leave me a comment if you're interested in checking out a how to video by me🙏💜 Diapghram breathing is also a great way to achieve relaxation and reduce stress.
A decent training session, things moved okay...pumped just to be at @mettleptc training for my first Nationals.
Lost some upper back tension on my single at 374lbs while ripping my thumb open so lockout wasnt ideal but ill fix that next week. Gotta break the hands back into hook grip after a couple days off🙈. But das ok and then an easy breezy 1x4 @319(shown) and 3x4 @ 308(not shown). 💪
Oh and some 175lb front squats. My collar bone hates these so much so I wear a sweater😍
Life is busy as hell right now. Im the busiest Ive ever been in my career with a waitlist of clients and also taking a night class that's a little over my head, while training for Nationals. Poor timing , but what can you do, life is hardly ever ideal. You can keep telling yourself you'll start tomorrow or you can just start. I used to live for the "Ill do better tomorrows" but I now realize that it is a choice to do better, to be better each day and that choice is up to you. Each time you lie to yourself and say tomorrow or that you dont have time you are further away from your goal and making yourself happy! I dont share on IG regularly to boast my strengths as they are pretty average on the internet. I share to encourage and inspire you to push YOUR limits, you are so capable. I have proven to myself that with enough grit and consistency you can do almost anything you want to. People arent born to do things, people practice until they look like they were born to do things. The reality is that we're not going to live forever so instead of saying tomorrow again, why not just start today?! Doesnt have to be fitness related either, I see so many people living in a daze, punch the clock, sleep, repeat and complain how much they hate life; why? Because you dont have time? Make it. If doing something would make you happier, why wouldnt you do it? Lacking motivation? Discipline will take you further than motivation ever will, there are days we all don't want to do what we have to. Create a habit, start small, and give it your all, actually commit!
With the endless possibilities of the world these days why not do what brings you joy and keeps you hungry!? 👌👍💪 #CalgaryBarbell#LVDfitness
Exactly two years of growth. Never forget where you started💜
Just working on ma fitness, I'm fergalicious!
295x1@8 pause squat
275×4@9 pause squat (lost my focus on last rep cause of the darn mirrors)
email@example.com slingshot bench
Fueled by @officialprairiedonair 👌👌👏👏👏
Hey #fitfam friends, I need your help! I'm looking for black leggings, sweats or pants for work(SO THEY CANT BE SEE THROUGH) and some new leggings to squat in. Plz dont say gym shark as I had an awful experience with the quality of the product I was sent and then by customer service, and also see through. Would love to hear all other suggestions as I dont really know where to start...is there anywhere besides sportchek that sells athletics😧? Leave me a comment below!
Yesterday was SUPER fun. I love climbing and jumping!
Workout yesterday was "just move"
20 min incline treadmill walk
3x10 30" box jumps + 12 kb swings + 5 chin ups
3x15 OHP(light) + 10 push ups
2 hours of climbing! I found a project that pushed me out of my comfort zone and I am really stoked to send it and show you guys! 💜
Swipeeee>>>>> Jumping into #humpday with PR's for the ladies!
These ladies know how to work, what a great way to start the day!
30" x10 box jump for Mel at 5' tall
250x1 @7.5 for rebecca
Haaaaaaaaaaay, 2 posts 1 day cause why the heck not!? 315x4
365x1 -pulled mixed because i havent deadlifted in almost 2 weeks and almost lost grip on 355. Joys of hook grip and shit bars.
Remember May 2017 when training was going epic, was literally hitting volume prs and single prs daily. I laughed saying how Id look back at that training and laugh at how good I had it, well lemme tell you, I havent laughed about it! 😘
Training since Westerns has SUCKED. I LOVE powerlifting but I also LOVE my job and am back in school. I have a sort of extremist attitude when it comes to doing things I love, I wont quit but I often take on way too much. Some of October but mostly November I battled a pelvic floor disorder😡(worst for mentality!!!)caused by possibly an old injury from car accident but who knows. Anyways, that sucked, once we found the culprit along my spinal ligament and were able to correct it was immediately fixed, thank you baby jesus. Then after a lot of volume my rec fem decided to seize up and pull my hip out of alignment constantly as well as completely restricted my psoas from functioning properly. So I stepped back, focused on technique and started incorporating more stability and unilateral exercises in my training while seeing my Athletic therapist twice a month to ensure corrections were on the right path. This was frustrating and really hard on my mentality, while working 50+ hours a week and studying a lot. But I didnt quit, didnt miss a day, until the flu wrecked me for a WHOLE GOD DARN WEEK. I dont remember ever skipping a workout in the last 2 years, I went on xmas and while on all holidays since, but that flu made me skip the week after attempting once!😧 I was worried going in today because you know if you take 7 days off you lose all your super saiyan strength, right?! Nope. Wrong. The rest was exactly what I needed and my deadlifts felt UNREAL, I dont remember a deadlift without tight hips until now😛. Im stoked to see what we can do in the next few weeks.
Tl;Dr DONT QUIT WHEN THINGS GET HARD because that is when you learn the most and grow !!! Things can hit you, but dont let them make a dent!!!
A Northern SK. sunset in Cigar Lake photo by Dunja G
Winter in SK makes me sad because I feel so confined to my home. I miss laying in the grass and feeling the sunshine on my face and having the option to hoop outside. I miss laughing into the evenings around a fire, staring up at the constellations and the moon! I miss the smell of rain on hot pavement and the way the rain would bring everything back to life.
I will admit that I do NOT miss the spruce bugs at the lake. 😌😌😌😌 Winter in Saskatchewan is very cold and harsh, but I do enjoy staring at the moon before I go to work! We've also been super lucky to have so much sunshine this year during the winter and are able to enjoy these beautiful skies, i got a weird look today as I drove with my window down in -20 to feel the sunshine! 🙈
Bring the summer back!
Groovin in the kitchen again, get some cardio in after a coney island poutine😛. Sometimes I accidentally go to throw the hoop and realize im in the kitchen so weirdly awesome other things happen, but Im really loving just getting back into my circle. Dancing is the best stress reliever and best way to workout at home!
Doing it in tight spaces has been a successful practice for me!
Be silly, be you!
Day 12/30 #hoopplay challenge
Create a habit.
Hoop by @moodhoops
Motivation because I am tired, it's Friday, my first week of 5 consecutive day of 4-5am wake ups, full time work and balancing 6 hours of class, homework, the flu and training in our -30° celsius weather. Questioning how I know people that work full time AND go to school full time cause HOW?
Last night I had a terrible sleep, as I shut my eyes all the things Ive overcome from grade 7 to now whirled in my brain. I laughed because it seemed SO hard then, like Id be stuck there, helpless but now I understand that life works in cycles. There are going to be times when you have to put your head down and grind and there will be times to play.
Ive learnt over time that what seems hard now is an obstacle you must overcome for growth. That each time we work on building ourselves up and going after the things we want is what creates our legacy. Life is too short to be stagnant, to be tired, to not be enjoyed. So chase your motherfucking dreams and own it friends.
LOL my client just sent me this.
I tend to send a lot of emails at 4 AM before work😳😳😳😳 Or the guy that works out at 6am and 6pm and is really confused why I'm still there.
Day 7/30 #hoopplay challenge lungs cant keep up to the hoop with this damn cold but still having fun finding my groove again. 💟💟💟💟💟💟💟💟💟
This is beautiful and so true. Remember that not every day will be great but to keep fighting the good fight. 💟
Day 3/30 kitchen jams
Create a Habit
Practice is everything in all that you do! Take chances, make mistakes, those are experiences that you can use to guide your practice in whatever it may be.
When you smile so hard you cant see your eyes, that's how you know you're doing what you love💟. So proud of Mel achieving her first total as an official CPU powerlifter. 4 months of Powerlifting specific training at 34 years old, mom of two, and puts up 240kg total at 54kg BW. Solid start and big things ahead girl. Proud to call you a good friend and an amazing client💪. Thank you @granny_gainz for the photo.
So rusty it hurts but das okay. Shortly before my hiatus I upgraded to a mood hoop, a bit smaller however(on purpose), and it has a lot more speed than I was used to. Gonna take some practice.
I actually initially started hooping in January of 2016 when i had an irritated disc in my back from a hip issue from bad shoes waitressing mixed with poor form deadlifting 😂 (srsly..deadlifts shouldnt hurt if youre doing them right. Get help!). Took a month off right after I signed up for my first meet, had to do something to keep busy so i bought a piece of plastic and danced in it.
Day 2/30 of #hoopplay January Challenge.
Is there a way to copy and paste on IG?😜 STEP 1: like @lvdfitness and order your media package before Friday!!!
STEP 2: share this post and instructions for your chance to win #cpunats2018 photo package!!!!! Did I do this right?
Day 1/30 for #hoopplay challenge , my mission is to choreograph a whole song-im a bit rusty. It has been at least 8 or more weeks since I had a session with my hoop. It is a source of méditation for me and I truly miss it. It's a place to forget worries and get into a flow and feel good in your body and in rhythm with the music.
Song is Revolution Indifference- Until The Ribbon Breaks (I'm obsessed with this album💟)
2017 was a great year, this was one of the highlights. I had pulled 396 in competition a month before and got the chance to pull 400lb at the #deadlift4cancer event in Saskatoon.
25 things I did in 2017 for my 25th year of being alive:
1) kyle and I moved in together and are taking steps to move in the near future.
2)Took first place in a deep 72kg class at the Western Championship in Winnipeg with a 417.5kg total and achieved a 412 wilkes
3) Was on Live TV for global regina representing womens health
4) had my first 10K month and entered a new tax bracket
5) started my sleeve
6) became a provincial referee for the #SPA and reffed 3 meets
7) added 105kg to my total in 12 months with the help of @calgarybarbell
8)met a lot of really great friends, athletes, mentors and people that inspire me.
9) Took training in #RTS#NKT and am getting my level 1 NKT april 2018
10) applied for school to pursue my passion even further
12) 2.5 years clean of eating disorder
13) saw @everytimeidie live in concert eeeeep
14) became a morning person
15) signed up for my first national level competition
16) paid off credit card debt and actually saved some money
17) spent an awesome summer on the lake with my dad
18) attended ness creek for the 4th year
19) becoming a CPU certified coach
20) helped a lot of people achieve clean bills of health and life with less or no pain
21) took up bouldering and sent V1 + V2'S
22) found out im going to be an auntie
23) got in touch with my divine feminine self
24) read a lot of books(hadnt read much in the last 4 years felt so good)
25) oh oh oh this one shoulda been at the top #WOTW in may and getting to compete with some of canada' strongest by being put in the invitational!!! Goals 2018:
1) pull 450
2) squat 400
3) bench 200
4) clean 200
5) less caffeine
6) travel more
7) stay organized
8) pass calculus
Happy New Year Instagram fam
2017 was great!
Everyone killed it on the platform today at #LastChance . A big take away for me as an athlete, and as a new ref and coach today was to take each failure as a new lesson to be learnt!
Why are we so scared of failure as adults? I saw multiple different kids climbing and bouldering at Grip It recently and after watching them do some crazy shit I realized it was truly because they werent afraid to fail. Their instincts, their mentality, their body wasnt working against them! Just like I watch amazing Powerlifters crush unreal numbers at Worlds(only on thr internet, cant wait to see it in person) with a strategy and a plan they know is going to work, if every thing else goes as planned cause yay life. But often we let our nerves get the best of us, myself included(every first squat) .We let the fear of failure and failure itself depict our day. Every time you see those red lights think of it as room for improvement and what you will do instead next time. The great things in life do not come easy! Practice more, dial in that technique, take a few deep breathes, then there is less chances of seeing the red lights and only more rewards💜💜. Learn from it, grow!!! Ive seen a lot of people hit some huge numbers this year and watched lots of new lifters completely transform, your transformation can be more than your total, your technique and your mental game are important too. BTW so proud of what @zumba_qween did on that platform today after training for Powerlifting for 4 months and leaving with 240kg total at 54kg BW. The #SPA looking real good sask fam, what a great way to end 2017.
Take the chance, do the thing but stay hungry and humble!
Little bit of a different angle than usual.
285x4 ..had to talk myself into the 4th rep haha
Pin squats- been doing these deeper than usual to focus on depth below parallel and overloading that.
Feeling like a slug from all the treats and the drinks. I'm a sucker for sampling new craft beers and meads but alcohol and my anxiety do not mix the next day...something Im thankful lifting helped me realize😜. I honestly came into the gym not wanting to lift heavy just because I was tired from a busy week of travelling and treats and chaos. Sometimes it's good to stray from program when youre not feeling it but once the endorphins hit after 15 minutes of cardio I found my mentality. Life isn't always going to be easy and we cant expect it to be. Sometimes you just have to show up.
MERRY CHRISTMAS. 🎅💜 It was only -40 when we took this photo. Welcome back Saskatchewan winter.
Pretty happy with how things moved today.
My focus for a long time has been increasing the weight on the bar, never feeling satisfied and comparing my numbers to others. More recently my focus has been how the weight moves after an 8 week set back on my heavy lifts due to a minor injury and focusing on MY numbers. I'm feeling a lot more confident in positioning and I know that it is setting me up in the future for the meets that are going to really matter. Nationals 2018 is going to be my first Nationals and I am still far away from any records or taking top 2 for a shot at worlds but it is going to be awesome experience and I cant wait to share the platform with so many amazing lifters. I know that if I keep practicing and be patient by putting in quality reps the time will come to really shine, still have a lot of experience left to collect and truly am excited to put in the work💟.
Super stoked for my client, she approached me because she wanted to push past her plateau and hit some PR's and boy oh boy has she ever.
I told her we'd do a 135lb bench before xmas on the first week of november with old 1RM at 115lb, and we did. She had never done a BW pull up and wanted to so I said we'd do that as well and we did. We crushed those goals and then she crushed her old 1RM deadlift for sets of 4 all in 7 WEEKS. It's funny what a few technical tweaks and proper programming can do. With work ethic like no other this girl is going to go far no matter what she does! Always fun training with her and stoked to see what 2018 brings.
Pretty happy with how my squat has been looking and feeling lately. The control I seem to have found in this block has made it feel unreal. Really focusing on pushing my hips back in the descent and staying strong in my heels and the external rotation of my knees, feels quite literally like Im pushing the floor away from me in the ascent. I always thought I had a deep squat but after looking through old footage I now understand a red light I got at a past meet on depth, must be my new set of ref eyes 😜. So I set my pin squats a little lower to practice how I have to play. Maybe a little too low but the the higher option was above parallel so do what you can
I also feel like working on my thoracic mobility has helped me keep my chest up which is where I failed my last two meets' third attempt squats as the weight squished me as my hips shot up too fast. Hoping to change that on the platform next time around. 💜💪🙏 Now lets see what we can do to the competition squat before #cpunats2018
Should probably decide on a weight class at some point here😌
Hard to believe this was a year ago. I remember every moment of this day like it were yesterday.
Ive learnt that a lot of the best moments in life can not be seen or touched, but rather felt. The training leading up this was so intense and there were so many uncertainties. At the end of the day I felt like it had paid off big time, I stood so proud getting my first gold medal.
If you're having a hard time today take some time to remember how far you've come and keep going.
When choosing a program, because there are MANY on the internet, you have to consider how it will work for you!
Exercise selection is very important when trying to gain strength, build muscle or lose weight. But not every excercise is going to have the same impact on every person due to individuality. When choosing excercises we want to specific to YOUR goal, your body and your strengths and weaknesses. This is why results come a lot faster when you have programs tailor made for you and your goal by a knowledgable coach.
When I program for my clients I write out the exercises we are going to use to get to their goal based off their mechanics and then accessories that are going to correct weakness/imbalances and create more strengths.
If you are just going to the gym and doing whatever you feel like with no order or thought it's unlikely you will produce results as your body will not be able to adapt due to the lack of program. The largest factor of achieving results is simply adhering to a plan, find something you can stick to, that is specific to your goal and you will conquer your 2018 goals.
In this video I am working on endurance and stability. Turkish get ups are known for providing stability in the shoulder joint and are a very dynamic exercise recruiting all of the muscles in the body. I do this as a warm up to my upper body days because I have a loose rotator cuff from a car accident many years ago and this has provided me with much more support in my shoulder, in my bench press and less pain in my every day life. Chin ups and push ups are also a total body excercise and I want a bigger and stronger back and chest for bigger lifts so I try to do them weekly until i get close to competition to give my upper body the recovery it needs to peak. Being able to body weight excercises is a great place to start in the gym and then add weight as you progress....there is no end to the regressions and progressions you can make, plus you feel like a total bad ass:)!!
Top 110lbs(50kg)x 4 Feb 2017 my comp max was 125lbs at this time
Bottom 170lbs(77.2kg) x1 Dec 2017
We often see all the highs on IG because who wants to see the lows, am I right? But, this takes away from the work going on behind the scenes. There is a crazy amount of effort put in daily by myself and all the other athletes I know and really anyone striving to achieve a goal. Discipline and results are not given they are earned through putting in the work, sacrifice(no human sacrifices plz), and a lot of perserverance. There have been many days where I didnt want to go to the gym or finish my tempo squats after some grueling deadlifts or track my macros day in and day out for optimal performance. But when you WANT something you do what it takes to respect your own wishes!!! For me to add 20kg+ to my bench in the last 9 months I had to keep benching and A LOT. You dont get results by not doing what it takes. You arent going to get results by putting your goals off for the holidays or waiting until January. We have to get away from this mindset that we can't live our lives and achieve what we desire. Your family isnt going to disown you for not filling a second plate, or for going to the gym on christmas eve, your colleagues arent going to ridicule you for not drinking at the staff party. I've been there and albeit some people ARE jerks about it but they understand when you get the results you want and if they dont then do you need their support anyways?
Anyways, as a trainer I often hear excuses and the list goes on and on and on. If you invested the amount of time you use thinking up excuses why you can't I'm sure you could easily use the time to take a step toward your goal. There is always time. I work with full time nurses doing shift work, students who work full time, moms, dads, grandparents who all have busy lives and still make it for 3+ hours a week. I work 50+ hours/week, train over 12 hrs and study 5+ and still manage to sleep 7 hours a night. This didnt come easy, it's taken a lot of planning but you can do it too.
It's Monday, make this week count and your closer to your goal than you were yesterday💜💟
Ohhhhhhhhhh yessssssss. Prs feel so much better when you are not maxing out for them.
I am so happy.
Super stoked to see what I can put together for #cpunats2018
The difference a few months of consistency makes.
L: 255x4 and wait for the beautiful lockout on 335 (march)
R: 345x4 (sept)
A lot of people arent patient enough to keep pushing when things stall out. Mentally it can be challenging to keep going but we cant always focus on the numbers. A big focus for me the last few months has been technqiue. Eventually you get to a point where just yanking on the bar doesnt work anymore and you have to improve your technique to avoid injury and to push past a plateau. Other factors come in to play too, recovery, stress, and nutrition play huge roles in our sucess as well and you may have to really focus on one or all of them to push past your limits.
Ive given up a lot of fun nights out and tv shows just to get enough sleep to recover. At the end of the day, you have to decide what your goals are, and what you are going to do to get there.