GHD sit ups 🔥 •
When you date a crossfit guy, sometimes he makes you do his workouts haha 😅💪 tossed these into the mix during last nights core work! They are a burner thats for sure 🔥 •
Benefits: helps develop tremendous core strength through the front side of the body. This machine allows for a unique and dynamic range of motion that is hard to recreate on any other training apparatus. •
This takes progression so start with sit ups to parallel first then gradually go lower and lower. I’ve done done these before so I am able to reach all the way to the floor without causing stress on my lower back. #npcbikinicompetitor#canadianphysiquealliance#xpnworld#athlete#motivation#coreworkout#goodlife
This amazing group made the first ever Newfoundland @canadianphysiquealliance Bodybuilding Show a huge success. Smooth running, high energy, theatrics, excitement, surprises and quality competitors of the highest regard. Thank you guys for all your hard work🏆🙏
I love this sport because fitness is my life. I love the challenge. I love the goal setting. I love pushing myself to my limits physically and mentally. I love everything about it. Someone asked me if I ever feel as though I’m missing out (on what??) and not enjoying life 🤔- this is my life!!! The gym, working to make myself better everyday, it’s a journey and as a fitness professional I love doing something that my members and clients can respect me for. It’s setting an example. It’s doing what so many find too hard to do. I go to weddings, banquets, bbq’s, family gatherings etc and I never have a problem not eating crap or drinking the alcohol. I enjoy every minute of prep and for how happy I am after every show to go eat something I’m craving, I am always excited to get back on the prep routine! Thank you to all my PAC members for your encouraging support and all the good luck messages I received!!❤️ #pacproud#pacyorkton#bestgymever Repost @aliciasimfit with @get_repost
My bikini debut!! 1st Place Master Bikini!! After competing in figure for almost 12 years, I made the switch to try out bikini. When I first started competing, bikini category didn’t exist. I am proud of my accomplishments as a National Figure Competitor, placing 6th two years in a row at the National level but the category was demanding more and more muscle. I love that look and I have so much respect for the girls that can put on that kind of muscle size, but for me I just didn’t want to get any bigger. I won 1st Place in Master Bikini (35yrs +) and I won 3rd Place in the Open Bikini category - I sure don’t mind placing 3rd in a group of bombshells half my age! Haha!! Thank you to @obergkirk and @dannyrheafisher promoters of the @saskclassic for a spectacular event at an amazing venue @casino_regina and to the @canadianphysiquealliance for the opportunity to step on stage within such a welcoming, friendly and professional organization! Now to decide which show to do next! #bikinicompetitor#fromfiguretobikini#bikinimasters#bikiniathlete#hardwork#goals#workinprogress#fitlifestyle#thisismypassion#fitness#whatnext#cpa#canadianphysiquealliance#saskclassic
My bikini debut!! 1st Place Master Bikini!! After competing in figure for almost 12 years, I made the switch to try out bikini. When I first started competing, bikini category didn’t exist. I am proud of my accomplishments as a National Figure Competitor, placing 6th two years in a row at the National level but the category was demanding more and more muscle. I love that look and I have so much respect for the girls that can put on that kind of muscle size, but for me I just didn’t want to get any bigger. I won 1st Place in Master Bikini (35yrs +) and I won 3rd Place in the Open Bikini category - I sure don’t mind placing 3rd in a group of bombshells half my age! Haha!! Thank you to @obergkirk and @dannyrheafisher promoters of the @saskclassic for a spectacular event at an amazing venue @casino_regina and to the @canadianphysiquealliance for the opportunity to step on stage within such a welcoming, friendly and professional organization! Now to decide which show to do next! #bikinicompetitor#fromfiguretobikini#bikinimasters#bikiniathlete#hardwork#goals#workinprogress#fitlifestyle#thisismypassion#fitness#whatnext#cpa#canadianphysiquealliance#saskclassic @muscleinsidercanada
Mystery Poser Dave Miller - not like we hadn’t figured it out he’s in the best shape of his life !! Looking for the big pro card win ! So much potential, so humble and he has no idea how good he really is ! Amazing job and you are the kindest man and just to recap “those aren’t calves those are full blown cows” 😆 #jandhpromotions#nllabcpa2018#guestposer#mysteryposer#canadianphysiquealliance @davemillerfitness @canadianphysiquealliance @geoffhynes @nldivisionx @leblanh
6 years ago this summed up my life. I literally spent years of my life waking up to a drink and other things. I was skinny fat at 6’2 and 165 ish lbs. last night I drank for the first time in a while. The weirdest thing ever is I enjoyed my company but not so much the alcohol. No I didn’t decide this because of a hang over. It was watching how it effects personalities and judgement. Don’t get me wrong when the sun is shining and you get a patio beer in you it’s nice. But I think after doing my first prep it’s changed my views on alcohol. When my wife finished her preps we would go out and I would encourage her to drink. Not to get her drunk but because I watched her so regimented in diet for so long I thought she deserved to let loose. She kept telling me she didn’t really want to and I didn’t understand. Now, I understand. There is nothing wrong with alcohol in moderation if that’s your thing. But just like cigarettes 5 years ago, i think I’m moving on to another chapter in my life. It’s amazing how you can recreate and improve who you are if you choose to. You CAN reprogram your brain if you choose to. “Change happens when the pain of regret outweighs the pain of change”. Rest & reflection day today. Hope you all had a kick ass day. #reflections#sundayfunday#happiness#change#motivation#reprogram#canadianphysiquealliance#cpa#npc#bodybuilding#health#fitness#mind#body#spirit#drinking#alcohol#habits
2 year transformation of #hammerfitness athlete @iangbonner who is coached by @johnsont93 and will be taking on his second chance at the Classic Physique Division. Both pictures are from 6 weeks out of his respective shows. This just goes to show the importance of consistency, and of course, sticking with your coach to ensure they can learn your body! Ian is just 20 years old and has made significant improvements since the last time he has been on stage and the boys are ready to make a statement! #teamhammer#classicphysique#aroundthecpa#canadianphysiquealliance
Habituellement je demande à mes clients des photos une fois par mois. Pour Roxanne c'est chaque 12 du mois. Mais comme vous le voyez sur la 2e photo on entre en PRÉCOMPÉTITION : 16 semaines. Et à partir de là c'est toutes les 2 semaines puis toutes les semaines.
En tout cas vous pouvez voir sur la 1ère photo à quelle vitesse évolue le physique maintenant. La phase de '' grosse perte de poids'' est LOIN derrière nous. À présent on mets l'emphase sur la peau tendue (regardez la taille, nombril et sur les côtés, c'est bien mieux), plus musclé/physique plus dur (bras/épaules), bronzage (merci le magnifique temps) et le POSING !! Bien que ce soit la TOUTE PREMIÈRE FOIS que je prépare une femme pour une compétition je vais AUSSI m'occuper de la partie POSING. J'ai déjà concouru et ce n'est pas différent du bodybuilding hommes. Vous devez poser de façon parfaite de façon à mettre votre physique en valeur. Je suis un peu fou d'avoir accepté ce défi pour aller en compétition. Mais une fois que je donne ma parole, je m'y tiens. On a déjà perdu 97lbs et on CONTINUE n'en déplaise aux jaloux. On baissera le poids aussi bas qu'il faudra, on travaillera aussi fort qu'il faudra.
Usually I ask my clients pictures once a month. For Roxanne it's every the 12th of the month. But as you see on the 2nd picture we enter in PRECONTEST MODE : 16 weeks out. And from there it's pictures every 2 weeks, then every week. Anyway you can see on the 1st picture how fast the physics is changing now. The phase of '' big weight loss '' is FAR behind us. Now we focus on skin tight, more muscular/harder physique, tan (thanks the wonderful weather) and POSING !! Although it is the first time that I prepare a woman for a competition, I will also take care of the POSING part. I have already competed and it's no different from men's bodybuilding. You must pose the best way to display your physique at your advantage. I was a little crazy to have accepted this challenge to go for the competition. But once I give my word I stick to it. We already lost 97lbs and we'll keep on losing MORE even if haters are not happy with that. We will drop the weight as low and work as hard as necessary.
@luchida_michel came in 4th place. Please note this was NOT a CPA show, it is another federation. I wasn’t even going to write this until we went to the head judge after the show and asked why she didn’t win, their response and I quote “your makeup wasn’t bright enough for your skin color and your hair wasn’t as polished as it could have been or you would have come 1st” -this is fucking bodybuilding, are you kidding me? I have never ever seen such interesting and fascinating judging based on who you’re friends with, and always somehow favoring (by chance) an athlete who is also a judge in the federation being judged by her peers (don’t ask, I know).. Luchida is the winner, not 4th, 3rd or 2nd, but 1st, still VERY curious as to what they were looking for since their physiques and posing weren’t considered, clearly it was makeup and hair only. She won 4/4 poses against the entire lineup, clear cut and dry. I have never ever ever made a post in my career about poor judging, I am never biased and when an athlete of mine deserves a loss, we take it and move forward. When something like this happens though, it’s out of line and beyond ridiculous to witness. She still has ton of fuel in the tank and our next stop is the @naturalcanadaifbbproqualifer for her IFBB Pro League Card, where she will be judged on her hard work and physique without bias. Luchida is one of the hardest working, smart and genuine athletes I have ever had the chance to work with! Keep working hard girl, I know you won’t let stupid bullshit ever slow you down.
My vacation time is almost here and to my surprise I was told by @loutfiajaoun that I am to take ONE FULL week of total REST no cardio , no training and that my diet will change slightly... maybe a few cheats here and there! At first panic set in. How can we do this right smack in the middle of contest prep. Anyone else would say ok cool but I was negotiating with him ... can I go walk his answer WHY? He said TOTAL REST! So there you have it.. I will be taking a week off and this picture will be me for sure... it will be good for my body to rest and recuperate from all this intense training and cardio because after that it will be down to the grind .. hard work up to competition day. Now I can’t wait for my holidays a couple more weeks of working hard and then rest rest rest ☺️#bodybuilding#competitionprep#ifbb#ifbbphysique#womensphysique#wdp#canadianphysiquealliance#coachloutfiajaoun#rest#holidays#cottagelife#cheatmeals#nocardio#notraining
Food prep Sunday...5 hours in the kitchen and I made a lot for the week- ground turkey, steak, salmon, oatmeal, rice, sweet potatoes, green beans, roasted broccoli, peppers, asparagus (for tony, after eating it 5 times a day for the last two months of prep I just can’t eat it yet...) and then my new post work out breakfast, waffle with eggs and oatmeal that’ll be eaten with fruit and my beloved Walden’s strawberry syrup. So it sounds like a lot, it took 5 hours and yet while it sits on the counter cooling it doesn’t really look like that much.......#waldenfarms#foodprep#bikinicompetitor#roadtonationals#abba#cbbf#canadianphysiquealliance#yycfit#fitover40#womenwholift