JamieElevated (2026)

15/09/2021

And it continues.
Improvement season that is.
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After the Toronto Pro Show was canceled two days out last year…..my coach and I decided it would be a good idea to move into a solid year of improvement.
Which meant giving up my qualification to nationals.
Which means I will need to requalify at a regional show in the spring of 2022.
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While I am NOT in a calorie deficit, and I have more flexibility, my calories are still very controlled and my food is not a free for all. My goal right now is to grow as much as possible until mid-November, and by grow I mean lean mass, not body fat.
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Yes I look very different during improvement season than I do during prep.
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💥💥💥💥💥💥💥💥💥💥💥💥💥👉🏽PSA - Please be mindful commenting on someone else’s weight change (loss or gain) if you don’t know if it’s intentional or not. Comment on their effort, work ethic, kindness, intelligence, consistency etc.
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DEETS:
❄️ Height: 5’6” ❄️
❄️ Weight:165-168ish lbs ❄️
❄️ BF %: don’t know exact number ❄️
❄️ Cals: training day 2300/off day 1900 4 days of training pull&hams/push/legs/shoulders&pull❄️
❄️ Cardio: none but average 10-12k steps per day ❄️
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This is the first time I have been in a controlled caloric surplus with individualized programming for hypertrophy. And you truly don’t realize how hard it is to put on lean mass as a female - for all you ladies thinking lifting weights 3x a week will make you bulky 😑
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I can’t say that everyday has been easy from an aesthetic point of view but I realize I only struggle if I am unrealistic and compare myself to stage lean.
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Eating in surplus aids a number of things - relationships, cognition, energy for normal day to day activities, hormone levels/libido, increased strength for training. Sleep is great, digestion is on point and I feel like my overall recovery is solid.
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Everyday I’m learning to love my current physique. While I’m chomping to get back to prep and start the journey, I need to remind myself that this is part of the process. Finding gratitude for my amazing body and that I am able to do this. Appreciating the extra time I have to spend with friends and family before the focus begins.❤️

14/09/2021

Caloric deficit = stress.
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If you already have a ton of it happening in other areas of your life…..a caloric deficit probably isn’t the best thing to consider. 🤷🏽‍♀️

Your body needs to feel safe to become leaner. Otherwise you’ll feel like you’re paddling upstream with one oar.

If you currently feel like a bag of hot trash on a good day and you don’t have a good foundation of nutrition/training/lifestyle habits in place, then ‘dieting’ is the last thing you need.

✅Checking off the items on the above list will set you up for long term results and possibly minimize any negative effects that come with a caloric deficit.
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✅Save this list for reference or tag a friend who needs it!
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09/09/2021

Rest.
Everyone talks about it.
But for most of us people coming from an all or nothing mentality it’s so hard to just rest.
A struggle just to do… nothing.
I NEVER used to allow myself to rest. I trained hard 6-7 days and talked about active rest once in a while.
It was just a constant cycle of feeling wrecked and never progressing.
I can still find it hard to rest but I KNOW I need to. I’ve learned to listen to my body.
Like ACTUAL FU***NG REST. At most a walk around the block. Catching up on house stuff, laundry and lame adulting things.

Benefits of rest:

✅Allows time for recovery, allowing for more growth
✅Prevents you becoming demotivated and fatigued
✅Improves your performance which will then optimize your results
✅Avoids injury so you can carry on smashing your workouts without taking weeks/months off

Signs you need a rest from the gym:
🚫feeling sluggish even after your workout
🚫Binge eating/comfort eating a lot
🚫Mood swings, feeling irritable and experiencing insomnia (inability to sleep
🚫Feeling emotionally drained
🚫Low libido
🚫Decreased strength
🚫Unusual soreness

No workout is worth sacrificing your physical and mental health. You won’t lose any gains in a day. It should be something you enjoy, not something you dread.
Let’s normalize taking rest, allowing your body to recharge and recover.
📷 :

06/09/2021

👉Are you with me?
Drop a 💥 If you can relate!
Happy Monday 🤟

💯

03/09/2021

👉How do you feel about the statement
“Age is just a number”?

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💥I call BU****IT. Why?
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It’s called denial and ignorance. Age is NOT just a number. It is an accumulation of time and experience.
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It’s failing countless times, but learning every time.
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It’s knowing your limits.
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It’s acknowledging opinions are just that, and have zero impact on your situation.
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It’s realizing your weaknesses, and not dwelling on them. -
It’s capitalizing on your strengths.
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It’s being aware that you are still lucky enough to be alive, when others are not.

👉How are you choosing to spend YOUR TIME this long weekend and making it count?

30/08/2021

🍎Nutrition is a choice. 100% of the time. Every time.
❌Genetics, training style, psychology, external stressors…these can be out of our control.
And most of the time when consulting with a client about past progress (or lack thereof) it’s not the training that was the issue. It was the nutrition. Adherence to a plan, macros, etc…didn’t happen.
Why? Choice. This is usually (weakly) defended with:
👉I’m too busy to food prep.
👉I have kids/can’t make separate meals
👉I don’t know what to eat.
👉I don’t have time to eat.
What these are are excuses to justify a conscious decision NOT to adhere to a nutrition plan. In essence, self sabotage.
👉It’s about DECIDING, on a daily and HOURLY basis, to CHOOSE to prioritize your nutrition.
If you start thinking sacrifice/loss/hard work, it will become that.
If you start thinking empowerment/progress/healthy choice, it will become that.
👉Which will you focus on becoming this week?

26/08/2021

💣Truth bomb Thursday💣
Time to shift your focus from how long it will take to reach your goal to, building sustainable habits that you can consistently hit.
What is one habit you are currently working on? Share with me below🤍

23/08/2021

Because you need both components to get the results you want.
🚂 Work on the engineer within you to get the engine running!
What fitness or mindset goals do you have for this week?
I wanna hear them! Drop the answers below👇

21/08/2021

YOU NEED A PLAN...⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you just go to the gym everyday and wing it, that’s the quickest way stop progress. Now, if you are a beginner, basically you can make progress by just looking at weights. However, if you have been in the gym for 6 months or more, you need to have a solid plan. What makes a good training plan?
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1️⃣ It should be specific for your goals. Training for strength and muscle size are going to involve two different approaches (that isn’t to say you won’t be able to do both at the same time but you won’t maximize it that way). Figure out how to make your training as specific as possible to your goals by training with an appropriate intensity (RPE), volume, and picking the right exercises.
2️⃣ It should have enough training volume to enable progression. This means you need to do enough total work to notice gains. If you are still using the same weights you did 6 months ago or look exactly the same, that’s a sign that you are either not training hard enough/training too hard or not doing enough/doing too much total volume.
3️⃣ It should manage fatigue appropriately. If you are always training to failure, you have already failed. Training to failure is a great tool but if you do it all the time, it will cause way too much fatigue and limit your total training volume. A simple way to manage fatigue is with the use of deloads(time off even) every 4-6 weeks and training 1-3 reps from failure on most of your sets.
4️⃣ It should be varied over time. If you go to the gym and always perform the same workouts, it will cause you to stagnate. You should vary your exercises (not every single workout), your rep ranges, and your training intensity over time to allow for the greatest gains.
5️⃣Find a coach. Individualized programming reaps the best results. Very few people can program objectively for themselves and following a cookie cutter program from your favorite InstaFit celeb reaps unrealistic expections and lack lustre results.

20/08/2021

💣There’s no such thing as instant results.
The results you achieve are based on your commitment and hard work.
Mindset is everything.
Drop a ❤️below if you agree!

18/08/2021

Breakfast doesn’t have to be difficult.......
But it most definitely needs to include protein.
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How much?
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I hit around 30g in my breakfast. I recommend no less than 20g.
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Why?
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Because protein is awesome. It can turn you into a superhero.
You’ll feel like a rockstar.
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But seriously....
It’s been shown to increase lean body mass, improve body composition, improve recovery and leaves you feeling full.
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Start your day with a good serving of P.
🥩🍗 🥚 🍳 🍳🥚🍗🥩🍤

16/08/2021

Over the years I hated my body. I haven’t always been confident.⁣
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Didn’t believe in myself. Felt ashamed about who I was. Didn’t think I belonged. Suppressed who I truly was.⁣
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💣 Truth is, I spent a lot of time growing up feeling hurt. Being excluded. Made fun of.⁣
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I’ve experienced bullying a great deal in my 43 trips around the sun.⁣
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➡️ I was considered gifted as a child. I skipped a grade and was in accelerated programs.⁣
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➡️ I was highly competitive and excelled in dance, piano, voice and sports.⁣
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➡️My childhood was full of expression. It revolved around dance, art & music. 🎵⁣
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I don't think I ever held myself back from fully expressing. Maybe it was the innocence of being a child.⁣
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I was bullied for being smart. For my mind working differently than kids my age.⁣
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As I got to high school, I dismantled, and shut down my various gifts of expression until I felt unrecognizable. Frozen.⁣
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I didn't want to speak, move, breathe, or be. I didn’t want to do well at things. For the fear of being judged. Made fun of.⁣
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I wanted to be part of something. To belong.⁣
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I felt uncomfortable in my skin. I held back in every way until I really had no connection to be able to feel what I wanted, liked or needed.⁣
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This didn’t end in high school. I carried this with me for many years following.⁣
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I realize now that most of the bullying I experienced was due to people either feeling threatened or jealous of my abilities. Or people just being mean.⁣
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I’ve continued to encounter this through out my life. Whether at work, social circles, or even at the gym.⁣
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I’ve been told that I am too much, way too many times.⁣
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Truth is— the people that tell you that? They feel like they aren’t enough. They want to make you feel small.⁣
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It’s taken a lot of work.⁣
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This journey untangling all the rope that we wrap around our wings, limbs, tongue, throat and heart.⁣
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Why do we allow people to negotiate our full expression?⁣
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What if we never gave a second guess about being less to please someone?⁣
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True expression is stillness as much as it is movement. It comes when we surrender, when we are simply being.⁣
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How about you? What's your story? Share below 👇

JamieElevated