#girlswholiftcanada

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β€’ b o n j o u r πŸ–€ β€’
Hope you are all having a great week so far! I just wanted to share a quick upper body fat blasting body circuit. . . Just some dumbbells, kettlebell (if you have) and a jump rope and your body. This workout takes less than 30 minutes and will leave your arms and body feeling on fire!! Here we go! . . Circuit 1πŸ‘‡πŸΌ πŸ’₯10 side to side burpees .πŸ’₯15 squat to upright row πŸ’₯side to side pushups Repeat for 8 minutes (minimal rest) . . Circuit 2 πŸ‘‡πŸΌ Follow with πŸ’₯60 jump ropes πŸ’₯burpee shoulder press πŸ’₯20 snap jumps . . Repeat 8 minutes . . πŸ’₯5 mountain climbers followed by push-up for 8 reps πŸ’₯12 walk out plank πŸ’₯plank to shoulder taps Repeat 8 minutes! . . Let me know if you give it a try!! Also do you ladies train at home or at the gym? Hope you have a blessed day!πŸ’•
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Whatever happens on Saturday, I’m really proud of myself for committing to doing a show and making it through prep. I’m really excited to step on stage.
Yummy pause squats at 115 lbs. . Not going to lie, my motivation has been low because the nice weather has been pulling me outdoors instead of the gym as of late. πŸ€” Ya win some ya lose some, I don't let it stress me out as much as I used to. . That being said, I might be training towards my first powerlifting meet at the end of the year!!!?!?? Who thinks I should do it? I'm dead nervous 😫 . . . . . . . . . . #legday #legsfordays #squatday #squatuniversity #squatsfordays #gymglutes #gluteactivation #gluteworkout #glutes #squatsquad #legworkout #powerliftingmeet #powerlifter #powerlifting #powerliftinggirls #powerliftingwomen #girlswhopowerlift #girlswholiftcanada #girlswithmuscle #stronggirls #womensstrengthcoalition #trainforher #strongwomen #lifting #girlswholift #fitgirl #fitchick #vnft #vancity #vancouverfitness
New week- new goals πŸ’• Returning from vacation always gives me that push in the gym that I need every so often. It’s like a reset button that I’ve actually been needing for a while because I started to slowly feel bored in the gym. Tomorrow will be a week since I’ve worked out and I’m suuuuuper excited to get back in thereπŸ™ŒπŸΌ _____________________________ #bossbabemindset #girlswholift #girlswholiftcanada #ontariomuscle #womenwholift #fitnessmotivation #fitnessquotes #lastsetco #bootyworkout #tilyoucollapse #lululemon #newgoals #extrapush #ptulaactive @girlswholift @girlswholiftcanada @tilyoucollapse @lululemon @lastsetco @womensbest @gymquotes.co
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Shameless winning waffles πŸ₯‡πŸ‡¨πŸ‡¦β€οΈ. . THANK YOU friends, family, @howefit members and followers for helping me become this years 2018 @mshealthandfitness πŸŽŠπŸŽ‰. . I am still in shock. Who is ready for the best goddamn waffle party Windsor/Essex County has ever seen? . . THIS GIRL πŸŽ‰πŸŽŠπŸ™‹β€β™€οΈ . #mshealthandfitness #teamhowefit #doitforthewaffles #mshealthandfitness2018 #musclehisandhers #winner #mykingsville #ontariomuscle #canadiangirl #girlswholiftcanada #grateful #thankful #wafflequeen #kingsville #harrow #howefit #itsnothoweyoustartitishoweyouend #mammothmug @themammothmug @joe.mammoth ❀️
Enjoyed the grind at the gym tonight, building my lats and triceps with the partner in crime 😊 - - - - - - - #tricepsworkout #latpulldown #ptula #ptulaactive #girlswholift #girlswholiftcanada #fitfam #fitness #iifymgirls #cleaneating #workout #workhard #dedication #gymlife #fitspiration #fitspo #lats #gains
FRIEND: "Hey Elaine, want to go on a hike? It's 9 km there and back." ME: "Sure, sounds easy enough. I'm down. We'll be done in 5 hours MAXIMUM." . I HIKED 26 KM YESTERDAY. I have never been played so hard in my LIFE. The activity of hiking is hereby CANCELLED. I no longer hike because my legs don't WORK ANYMORE. . However, I learned a few things. Among them is the Friend Litmus Test(TM) for Roadtrips: 🌟Just Friends: -can hum along songs in the car, nothing too loud or crazy 🌟🌟Good Friends: -sing lyrics to song, 30 cm voice 🌟🌟🌟Best Friends: -belts out songs, adds in harmonies 🌟🌟🌟🌟Crazy: -makes up dance moves, thrashes around wildly, laughing so hard you're in tears . To ensure a long, fulfilling and happy life, collect the crazies!!!! . . . . . . . . . #hiking #girlswhohike #beautifulbc #parksbc #britishcolumbia #bc #garibaldi #pnw #vnft #vancouverfitness #garibaldilake #beautifulbritishcolumbia #explorebc #pnwonderland #pnwlife #pnwhiking #fitgirl #vancityfitchicks #vancityfitnessgirls #vancouverfitfam #vancouvermodel #fitchick #girlswhopowerlift #girlswholiftcanada #stronggirls #strongstrongfriends #strongwomen #girlswhoexplore #womenwhoexplore #explorecanada
Something happen on Friday. Something that has been a goal of mine for a long time. I finally did a full pull up on my own! Now that might not sounds like a big deal to most, but it is to me. Females naturally do not have the upper body strength like a male does. We naturally carry more strength in our legs. However, females can build up their upper body strength over time with resistance training. For me personally, it takes a lot of work to grow muscle mass on my upper body. So the fact that I can use my upper body to bare the weight of myself (131lb) is pretty impressive. It’s important to celebrate all victories not only in the gym but in life. Progress is progress not matter how small. As long as you’re moving forward that’s all that matters. Happy Monday beauties! Xo
My Monday morning motivation. Keeping an eye on my physique as it rebounds from #nationals . Slowly bringing my calories back up in a healthy way 😊 I absolutely live what the body is capable of doing ❀ #mondaymotivation #transformation #thebodyisanamazingthing #physique #postcomp #rebound #fuelthebody #girlswithmuscle #girlswholift #fitfam #igfit #igfitmoms #fitnessmotivation #bikini #competitor #girlswholiftcanada #cpa #canadianphysiquealliance #natural @iron_forged_fitness
. Hey friends! ❀️ . Set an alarm and make sure you tune into my live feed at 4pm to see who they announce as this years @mshealthandfitness WINNER. πŸ₯‡. THANK YOU. πŸ’‹ I am forever grateful for all of you. ❀️ . #howefit #doitforthewaffles #smalltownstrong #grateful #styku #musclehisandhers #styku #canadiangirl #ontariomuscle #cpa #mshealthandfitness #winnersannouncement #4pm #thankyou #loveyou #watchinglikeapsycho #imhungry #waffles #femalebodybuilder #girlswholiftcanada #waldenfarmsinternational #mammothmug #canadianmuscle #muscleandfitnesshers #muscleandfitness #wafflequeen #kingsville #harrow #ontario #canada πŸ‡¨πŸ‡¦
Never forget how wildly capable you areπŸ™ŒπŸΌπŸ’œ - - Just over here working on that definitionπŸ™ˆπŸ™‹πŸΌβ€β™€οΈ #fitness #arms #girlswholiftcanada #bodybuilding #flexing #girlswithmuscles #bossgirlscanada #bunlife
First day of lifting since my relaxing week-long Caribbean vacay... and it was rough, haha. Program called for 225x10x3 but my body just wasn’t feeling it. Ended up doing 215x10x3 😒
Transformation...SundayπŸ™ˆ _________________________________ I’ve slacked on my posts the last couple days because I’ve been on vacation since Thursday, and to be honest I’ve only worked out once since Wednesday. The first few days of vacation I struggled HARD not being in my routine and eating well, I mean I do my best to keep meals as healthy as possible but let’s be real, vacation isn’t about limiting yourself. β€’ It’s been nice not having my alarm go off at 430am and going to the gym😴 I’ve definitely needed this little break from working out, school and work in general. But with that being said I’m also excited to get back to my regular routine next week and continuing my goals in the gymπŸ‘πŸΌ β€’ In the meantime, here’s a little transformation for everyone! ______________________________ #bossbabemindset #transformationsunday #transformations #girlswholift #girlswholiftcanada #ontariomuscle #womenwholift #fitnessmotivation #fitnessquotes #lastsetco #bootyworkout #tilyoucollapse #lululemon #ptulaactive @girlswholift @girlswholiftcanada @tilyoucollapse @lululemon @lastsetco @womensbest @gymquotes.co
Now THIS. THIS! THIS is the asian glow I am living for! 😎😀 GOLDEN HOUR SLAYS MY LIFE . Can't wait to share all the fiyahhh from this shoot I did with my super talented friend @rellowyar (aka @algerliang ) Be sure to check him out! Give him a follow and hit him up for photos 😊 . Happy Sunday friends! What are you doing today to set the tone for the upcoming week? . . . . . . . . . . #nike #athleisure #lifestyleblogger #vancouverfitness #vnft #girlswholiftcanada #dailyhivevan #fitgirl #fitchick #fitgirls #fitchicks #girlswhopowerlift #womensstrengthcoalition #stronggirls #strongwomen #powerliftinggirls #yvrwomeninstrength #vancityfitfam #trainforher #604healthandfitness #fitnesslifestyle #vancouvermodel #vancouverphotography #fitvancouver #vancityfitchicks #vancityfitnessgirls #vancouver #igfit #igfitfam #fitfam
Thousands of girls from all around the world applied, some where hand picked (πŸ™‹β€β™€οΈ) but only 5000 lucky girls were accepted to compete for their county. πŸ‡¨πŸ‡¦ . Tomorrow at 4pm, a winner of the 45 day long @mshealthandfitness competition will be announced. . . . I can hardly stand the suspense anymore. I hope that I took this home for Windsor/Essex County, Ontario and Canada πŸ‡¨πŸ‡¦. . If you cast a vote for me comment below so I can thank you πŸ‘‡πŸ‘‡πŸ‘‡. . THANK YOU! Photo cred: @klairisagrace #smalltownstrong #teamhowefit #doitforthewaffles #mshealthandfitness #ontariomuscle #mammothmug #thankyou #canadiangirl #grateful #styku #waffles #howefit #canadianphysiquealliance #canadianmuscle #girlswholiftcanada #girlboss #didyavote #loveyouawafflelot
5x5 and that’s last set
Hello 90% at #4weeksout #sub6 πŸ‘‹πŸΌπŸ‘ŒπŸΌ - Gym was 10000 degrees yesterday. But it is always a good Deadlift day at Blacksmith. If you are in the Vancouver/ Lower Mainland area and haven't checked them out. I highly suggest it.
No music. No filters. No fancy filming. Just a girl repping the @bulldogbrampton fam while lifting heavy stuff and putting it back down. This tank is everything.😍😍 Here’s a πŸ‘€ at my shoulder & back day this week. Trying to get that wide back and big delt action going on. I am not looking pretty at all because the 4th set is always the hardest right?! 😜 DB Shrugs Incline Rear Delt fly’s Face Pulls Rear Delt Cable Extension Lay Raises Behind Head Lat Pull Down Unorthodox Lat Raises/ flys Single Arm Lat Pull Down Cable
What's stopping you from attaining your goals? For me it's all about consistency. I love following a structured routine. Sure I mix it up from time to time but I always find my way back. It makes me feel good about myself 😊 #makeitagreatday #routine #structure #consistencyiskey #loveyourself #followyourdreams #makeithappen #goodvibes #physique #transformation #girlswithmuscle #girlswholift #fitfam #ontariomuscle #bikini #competitor #girlswholiftcanada #cpa #fitmom #fitspo #contestprep #focus #fitat51 #canadianphysiquealliance #naturalcanadaifbbproqualifier @iron_forged_fitness
Don’t think for one second that I am so fit that I kill all of my workouts πŸ™…πŸ½β€β™€οΈ . Truth be told, more often than not, they nearly take me out 🀣 . Seriously though, we all gotta start somewhere, so if your somewhere is by modifying, then for fucks sake β€œDO IT” πŸ‘ŠπŸ½ it’s better than not doing anything at all . Every workout program I do has a modifier and you can bet your sweet ass that even after 6 years in the game, sometimes I my black Ass Modifies . Ain’t no shame as long as you show up πŸ™ŒπŸ½
These felt amazingly perfect. So I'm sharing. Weights feeling light AF today despite the heat. @joe_tsa πŸ‘€πŸ‘€
Today I want to talk about mental health. Let's break the ice. I have a counsellor! πŸ™‹πŸ»β€β™€οΈ Getting counselling has been one of the best decisions I have made in my life. . I've spoken a lot about how the past year has been rocky for me. It got to the point where I didn't know how to handle how I was feeling or react to things in a reasonable manner. . My biggest concern when hesitating to get help was what other people would think about me. It has taken me 20 years to realize that it is not about them. IT'S. ABOUT. YOU! You have to take care of yourself in order to take care of others. That's facts. . I'm thinking I'll write a blog post about my experience on how I got to this mindset as well as how to actually get the counselling as well (it's covered for post secondary students!). Would anyone be interested in that? . I hope that sharing my experiences and being vulnerable will help others realize what they deserve to get the help they need ❀ if you feel this way, please reach out to someone or feel free to dm me!!! . . . . . . . . . . #selfcare #selflove #mentalhealth #vancouverfitness #vnft #girlswholiftcanada #dailyhivevan #personalgrowth #fitchick #fitgirls #mentalhealthawareness #girlswhopowerlift #womensstrengthcoalition #personaldevelopment #strongwomen #counselling #yvrwomeninstrength #vancityfitfam #trainforher #604healthandfitness #curiocityvan #vancouvermodel #vancouverphotography #fitvancouver #vancityfitchicks #vancityfitnessgirls #vancouver #igfit #igfitfam #fitfam
Dear ladies, Don’t just be ordinary. Be extraordinary. Show the world there are women out there with brains and beauty. Be a person with substance, who can bring something of meaning to the table. Don’t just be a pretty face for people to stare at. Be more then that because you’re worth it. Don’t let anyone get in the way of achieving your goals. You will be tested in life in every way possible. Not everyone will believe in you, people will try to bring you down but don’t let that stop you. Be bold. Be brave. Stand up for yourself. Fight back. But most importantly, never stop believing in yourself even when no one else does. The strongest people always go through the hardest times but, that’s why they’re so strong. Don’t be anything less than the best version of yourself. From: Shelby with love β™₯️ β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” πŸ“·:@bowlofrhinos
. . I am currently in first place with 18+ hours to go of the @mshealthandfitness competition. We are not done yet friends. . If you are from Canada please VOTE to help me stay here. Click the link directly in my bio before 11pm TONIGHT ☝️☝️. Look up! . Please tag a buddy in the comments below to do the same and help me bring this award back home to Canada πŸ‡¨πŸ‡¦πŸ‡¨πŸ‡¦πŸ‡¨πŸ‡¦πŸ₯‡πŸ₯‡. . Thank you so much for all of your support the last 46 days. All of this would not be possible without your love. β€οΈβ€οΈπŸ’‹πŸ’‹. . #smalltownstrong #teamhowefit #doitforthewaffles #harrow #kingsville #canada #pleasevote #ontariomuscle #canada πŸ‡¨πŸ‡¦ #smalltowngirlwithbigdreams #grateful #canadianphysiquealliance #cpa #girlswholiftcanada #bodybuildingwomen #helpmehelpyou #mammothmug #styku #waffles #linkinbio #pleasevoteforme #howefitareyou #grateful
PLEASE VOTE FOR @amyhowefit πŸ‘πŸ‘πŸ‘πŸ‘πŸ‘πŸ‘πŸ‘πŸ‘πŸ‘πŸ‘ 1 day left for the Ms. Health & Fitness Contest! πŸ–€ Link in BIO!!! . . . . . . . #girlswholiftcanada #girlswholift #fitness #gymlife #gym #fit #fitfam #fitspo #eatclean #bodybuilding #workhard #lift #fitspo #goals #motivation #musclegains #athlete #beauty #abs #musclebuilding #getstrong #mshealthandfitness2018 #votenow #glutes #personaltrainer
I never like saying this because I will beg for this heat in the winter but holy cow I can’t do it anymore πŸ˜«β˜€οΈ . . . . . . . . #girlswholiftcanada #girlswholift #fitness #gymlife #gym #fit #fitfam #fitspo #eatclean #bodybuilding #workhard #lift #fitspo #quote #goals #motivation #life #loveyourself #growth #grind #workout #makeithappen #hustle #everyday #halloweensoon #meltingaway #toomuchheat #fallseason
People will tend to post what they want people to perceive their life to be like or show only the highlights. Well I want to share some of my weakness' with you that are part of my fitness journey that I wouldnt normally share with others. Something I find my self struggling with is putting my self down for not always being on point with eating, going to the gym every single day. Which yes if I want the results I do need to put in the work, although I find it more mentally challenging because this is when I start dealing with body dysmorphia and binging, i don't have an eating disorder but sometimes I can get a little carried away with food a little more than always πŸ™ˆ once I get like this I tend to get lazy with the gym hense why I havent been since last Thursday. I know to everyone else I probably sound crazy because I know I dont look any different but I FEEL sluggish and im hard on myself when I dont stay consistent. No one said it would come easy and I think its important if you are someone struggling with consistency ESPECIALLY when you have been doing so well for months at a time know that your bodies rest is most important and a few days will absolutely NOT throw you completely off track and to get back at it starting now! I hope someone else can relate to this because I know it can be difficult and the worst thing to do is cut yourself up about something that can be easily changed! πŸ’— thanks @jednorthwomen for sending me this new set! You can purchase it now on their website! #wednesdaymotivation #humpday #jednorthwomen #jednorth #fitness #speakingthetruth #ontariobabes #fitjourney #progress #legday #crunchfitness #girlyworkouts #girlswholiftcanada #bossbabescanada #fitnessfreak #healthandwellness
When leg day doesn't fall on #humpday you post one anyways ✌ This workout has me sore all over today. This is just a snippet of what we did. I did save these to my highlights and added the reps and sets. Thank you @gymstarproshop and @officialbetterbodies for making working out look good πŸ‘Œ
You know what day it is. Be proud of what you work hard for. β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” πŸ“·:@bowlofrhinos
So today was the day I decided that I should no longer depend on my car to get me everywhere. And to start walking to anywhere I need to go. (Few years ago I had no car so I had no choice but to walk) I live a 10-15 min walk to work, gym and the grocery store so I've realized that I need to stop being a lazy ass and walk like I used too. Today was also the day that mother nature would piss down rain to try and make me change my mind on walking. But jokes on you bitch. I didnt give in. Lol πŸ˜‚ Now at the gym and dried off and ready for a workout before heading to work at 830. πŸ’ͺ #gym #gymlife #gymtime #walking #carido #excerise #workout #fitfam #igfitness #fitfamliy #anytimefitness #anytimefitnessowensound #weights #fit #strength #strong #girlswholift #girlsthatlift #cantstopwontstop #nevergiveup #fitnessjourney #fitness #myfitnesspal #selfie #selfies #workout #instafitness #weightloss #gymrat #girlswholiftcanada
Hi I've just been chillin the past couple days but here's deadlift deload from last week! 170 lbs x 5. . Pretty proud of the technical improvements of this deadlift. Weaknesses that have improved (in my opinion) for me: . -more engagement of lats and core throughout the pull (admittedly the scapula could stay more in place but πŸ€·πŸ»β€β™€οΈ) -better glute activation at the top ➑️ this was huge for me. The cue of doing a hip thrust at the top of the pull helped me keep the bar path as straight as possible and lock out better at the top. . Absolutely loving how weights that used to scare me are moving so easily. 100% creds to coach @angelalifts_ πŸ’ͺ🏼 . What does everyone here train for? Aesthetics or strength? πŸ€” . . . . . . . . . . #deadlift #deadliftday #powerlifting #vancouverfitness #vnft #girlswholiftcanada #deadlifting #fitgirl #fitchick #fitgirls #fitchicks #girlswhopowerlift #womensstrengthcoalition #stronggirls #strongwomen #powerliftinggirls #yvrwomeninstrength #vancityfitfam #trainforher #604healthandfitness #curiocityvan #legday #strengthgains #fitvancouver #vancityfitchicks #vancityfitnessgirls #vancouver #igfit #igfitfam #fitfam
I am feeling so happy and stoked on life. September is always the start of a new year for me and this is going to be a big one. β€οΈβ˜€οΈ - Never been so excited to see what my future holds. πŸ™ŒπŸΌ
1 year transformationπŸŽ‰ - From 1 Rep to a fast and easy 11πŸ’ͺ🏼 - I forget to remember how bad I wanted 225 last year. It was so much it hurt. I knew I had it. But most of the time I can't even see that far back in my rearview mirror. The reality is that 1 year is not a long time in the grand scope of things. - So don't get so caught up in your goals that you forget where you came from. ❀️❀️
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