Valentina Lequeux

Getting sick from Nov ‘22 to January ‘23 left me weighing 111 lbs. My Average weight before getting sick was 125-127 lbs. And when I was finally able to get back in the gym I couldn’t lift much, I had to start mostly with bodyweight exercises…I couldn’t even lift myself off the ground. When you’re impacted with a major life event like that your priorities change. Your mindset around health changes. Drastically. You think about all the possible scenarios that could have happened had you not had a strong base. If you’re not prioritizing your health, and leaving your fitness goals for another day…thinking “I’ll definitely start…tomorrow…” Know that you may not have that luxury. If you want to live a fulfilled life… Be able to show up for the people in your life… Be better equipped to handle life’s inevitable challenges… Take care of your body. This is the only vessel that allows you to engage with the world in ways that are both profound and ordinary. And if you can’t do this for you, do it at least for the people that love you❤️ —— Enfermarme entre noviembre de 2022 a enero de 2023 me dejó pesando 50 kg. Mi peso promedio antes de enfermarme era de 57-57 kg. Y cuando finalmente pude volver al gimnasio, no podía levantar mucho; tuve que empezar de nuevo con ejercicios de peso corporal...Ni siquiera podía levantarme del suelo. Cuando te deja imactadx un evento tan grande en la vida como este, tus prioridades cambian. Tu mentalidad sobre la salud cambia. Drásticamente. Pensas en todos los posibles escenarios que podrían haber ocurrido si no hubieras tenido una base sólida. Si no priorizas tu salud y dejas tus objetivos de fitness para otro día... pensando “Sin duda empezaré... mañana...”, quiero que sepas, que puede que no tengas ese lujo. Si queres vivir una vida plena... Ser capaz de estar presente para las personas de tu vida... Estar mejor preparadx para afrontar los desafíos inevitables de la vida... Cuida tu cuerpo. Este es el único vehículo que te permite conectar con el mundo de maneras profundas y cotidianas. Y si no podes hacerlo por vos mismx, al menos hacelo por quienes te quieren❤️

It gets me every time I watch it 🥹 🎥 @cesarlorca_ #love #soulmate #bestfriend #forever

Comment RELAXED below and I’ll send you how to get a FREE bottle of LIV RELAXED + my non negotiable supps and my 15% discount 💙 —— Comenta RELAXED abajo y te enviaré cómo conseguir una botella GRATIS de LIV RELAXED + mis suplementos no negociables y mi 15% de descuento 💙 #ad #livbodypartner

Deadlift day / upper body 💪🏼 I love getting strong. I love lifting heavy weights. It takes a lot out of you but it’s so rewarding, and it makes me feel invincible. It makes me feel empowered. This is by far my favorite style of training I have ever done 🫶🏼 👟 best deadlift shoes: @notorious_lift Full workout: Deadlift warmup: Bar only 2X10 & 135 lbs X5 Deadlift working sets: 2X3 & 1X5 @ 205 lbs Inverted row: 3X10 Pull-ups: 3X6 Pendalay row: 3X6 Standing barbell curl: 3X6 Alternating DB hammer curls: 3X12 Tricep push down: 3X12 —— Día de peso muerto / tren superior 💪🏼 Me encanta volverme fuerte. Me encanta levantar pesas pesadas. Te exige mucho, pero es sumamente gratificante y me hace sentir invencible. Me hace sentir empoderada. Este es, definitivamente, mi estilo de entrenamiento favorito de todos los que he practicado 🫶🏼 Entrenamiento completo: Warmup del peso muerto: Solo con la barra 2X10 | 135 lbs X5 Working set del peso muerto: 2X3 & 1X5 @ 205 lbs Remo invertido: 3X10 Dominadas: 3X6 Remo Pendlay: 3X6 Curl de bíceps con barra (de pie): 3X6 Curl martillo con mancuernas (alterno): 3X12 Extensiones de tríceps en polea: 3X12 #fitness #health #motivation #workout #gym #gymworkout

LEG DAY - short and sweet but very effective. This, like all my workouts is centered in strength building. The goal is to get back in action after a couple of weeks mostly being off my program. My advice if you fell off your fitness routine (any amount of time), focus on these 3 things: 1. Show up. If you make a promise with yourself keep it, meaning, if you tell yourself you’re going to go to the gym make sure you do. People fall off because they get comfortable lying to themselves. 2. Progress > perfection. Fitness is a lifelong commitment so don’t burn yourself out by jumping into things too hard, too fast. 3. The current you and the old you are 2 different people. What worked in the past may not work for you now. Listen to your body, eat things that make you feel good in the gym, don’t force training styles that make you miserable. (This one is more long term) Full workout: 1.3X5 @ 175 lbs - work up to this, I did the barbell 2X10, then 1X5 135 lbs 2.Repeat 3X: X5 trapbar deadlift 15 yards trap bar farmer carry X5 trapbar deadlift 3.standing ham curl 3X12 4.quad extension 3X12 Enjoy! ESPAÑOL EN COMENTARIOS 👇🏼 #powerlifting #fitness #legworkout #workout #strength #morivation

LIES online coaches are telling you… LIE 1: You don’t need to spend hours in the gym to get strong or develop an elite physique. Spending a lot of time in the gym is an absolute non-negotiable when it comes to elite strength or an elite physique. Anyone who says otherwise knows that the majority of their audience has an aversion to long hours of hard work and they want to sell you a “quick fix” that won’t work. Being elite at anything is extremely difficult and requires a lot of time. LIE 2: What they are doing now is what got them to where they are. I’ve seen tons of coaches selling their “secret sauce” which consists of fancy “functional” movements, low training frequency or workouts that mostly just get your heart rate up but don’t really have a well thought out plan behind them. People who have already gotten into great physical shape can get away with doing a lot less to maintain their physique than you can trying to build an elite one… which brings me to the next lie. LIE 3: What got them their results will get you the same results. Everyone is different in many ways, for example some people do better with high volume training, some people do better with low volume training, some people do better with high carb diets, some do better with higher fat diets etc… that doesn’t mean you can’t follow a templated plan from a coach but you should do your research and make sure the training style and/or nutrition plan either already suits your preferences and goals or can be adjusted to do so. Tell me some lies you’ve seen around, and maybe I’ll make a part 2… #powerlifting #fitness #strength #lies #health #truth #fitnessmotivation ESPAÑOL EN COMENTARIOS 👇🏼

The best, most moist choco chip banana bread recipe you’ll ever have 🤌🏼🍌🍫🍞 I’ve made this recipe at least 10 times this year so far, it’s the healthiest version of a banana bread recipe you’ll find, incredibly moist and most flavorful 🤤 Servings: 10 people * 3 very ripe bananas, (medium/large) * ½ cup unsalted butter, (8 Tbsp) at room temperature * 3/4 cup 100% maple syrup * 2 large eggs * 1 ½ cups quick oats * 1 tsp baking soda * ½ tsp salt * ½ tsp vanilla extract * 1/4 cup 70% cacao chocolate chips Instructions * Preheat the oven to 350°F. Add parchment paper to a bread loaf pan (9.25 long x 5.25 wide x 2.75 deep). * In a mixing bowl, cream together 8 Tbsp softened butter and 3/4 cup maple syrup. * Mash bananas with a fork until the consistency of chunky applesauce and add them to the batter along with 2 eggs, mixing until blended.  * In the same bowl, add and whisk together: 1 1/2 cups of quick oats, 1 tsp of baking soda and 1/2 tsp of salt, 1 tsp vanilla extract and 1/4 cup chocolate chips. * Add mixture to bread pan, bake for around 40 min until the top is crispy but not burnt. * Enjoy! And don’t forget to tag me if you make this! ESPAÑOL EN COMENTARIOS 👇🏼 #bananabread #recipe #baking #fitness #healthyrecipe #health

Comment RELIEF and I’ll send you what saves me from painful bloat! 💛 @livbody #ad #livbodypartner —— Comenta RELIEF y te enviaré lo que me salva de la hinchazón dolorosa. 💛 @livbody

Leg focused workout — I needed this after yesterday 12 hour drive from NS to Quebec City! This isn’t my typical workout but when you don’t have many options something is better than nothing. The point for this one was to get the blood flowing in all the stiff parts of my legs from so much sitting, it did its work! 1.Sumo squat stance walks in place 3X15 2. Elevated glute bridge 3X15 3. Elevated frog pumps 3X20 4. Bulgarian split squat 3X15 ea/leg 5. Wide stance squat jumps 3X12 6. Sliding ham curl 3X20 7. Kneeling leg extension 3X8-10 8. Sit ups 4X12-15 (Bonus) ——— Rutina enfocada en piernas ¡justo lo que necesitaba después del viaje de 12 horas de ayer desde NS hasta la ciudad de Quebec! Este tipo de rutina no es lo que suelo hacer, pero cuando no hay muchas opciones, algo es mejor que nada. El objetivo de esta sesión era activar la circulación sanguínea en todas las zonas rígidas de mis piernas, entumecidas por haber estado tanto tiempo sentada; ¡y cumplió su cometido! 1. Caminata en el sitio en postura de sentadilla sumo: 3X15 2. Glute bridge con elevación 3X15 3. Elevaciones tipo “frog pump” con apoyo 3X20 4. Sentadilla búlgara 3X15 cada pierna 5. Saltos en sentadilla con postura amplia 3X12 6. Curl de isquios con deslizamiento 3X20 7. Extensión de pierna de rodillas 3X8-10 8. Sit-ups 4X12-15 (Bonus) #fitness #gluteworkout #leg workout #fit #health #motivation #homeworkout #noequipmentworkout

Low cal doughnuts with @livbody protein frosting - only 95 cals! 😱 so easy and fun to make 😍 watch reel for cooking instructions👆🏼 (Makes around 15-17 doughnuts if you don’t make munchkins) INGREDIENTS Dry: * 280g white flour * 35g Sugar * Pumpkin Pie Spice * Salt Wet: * 1/2 Cup Milk * 1 Packet Instant Yeast * 3 tbsp Butter * 1 Egg * 1 tsp Vanilla Extract Protein Glaze: * @livbody whey protein (vanilla & chocolate) * Whole Milk (to consistency) @livbody is gifting you a FREE bottle of Shredded or Lean ($39.99 Value) with orders $50+. You can choose which free gift you like at checkout! Code VAL15 = 15% off on your order! —— Donas bajas en calorías glaseadas con proteína de @livbody : ¡solo 95 calorías! 😱 ¡Súper fáciles y divertidas de hacer! 😍 mira el reel para ver las instrucciones 👆🏼 (Rinde entre 15 y 17 donas si no haces mini donas) INGREDIENTES Ingredientes secos: * 280 g de harina blanca * 35 g de azúcar * Especias para pastel de calabaza * Sal Ingredientes líquidos: * 1/2 taza de leche * 1 sobre de levadura instantánea * 3 cucharadas de mantequilla * 1 huevo * 1 cucharadita de extracto de vainilla Glaseado de proteína: * Proteína de suero @livbody (vainilla y chocolate) * Leche entera (hasta obtener la consistencia deseada) @livbody te regala una botella de Shredded o Lean (valor de $39.99) con pedidos de $50 o más. ¡Podes elegir tu regalo gratis al finalizar la compra! ¡Mi código VAL15 te da un 15% de descuento en tu pedido! #ad #livbodypartner #doughnut #proteindoughnut #nutrition #baking

First two clips are from March 28 2023 & April 14 2023 when I got sick, and the last one is of my first powerlifting competition, this last Saturday. From 0 lbs to 220 lbs in squat. The human body is incredible if we let it be. It’s not too late, You’re not too old. You’re right on time. Accepting the present moment as it is, is one of the hardest human challenges, it contradicts our natural tendency to seek comfort and control.  Something shifted in me when I got sick in 2023. I was able to access gratitude, real gratitude for the first time. I learned a lot about embracing the new journey I was on and I was ready for a new challenge. If you’re feeling stuck, unsure of what to do, lost…take this lesson from my experience: Resistance to the present creates suffering. But by accepting the present moment, you stop building your ego-driven persona and allow yourself to connect with something bigger than yourself, and finally be able to find peace, stillness. This isn’t something I have mastered but a challenge I’ve been working on for the last 10 years, and with the right environment and the right people by my side it has become much easier to practice. Today I feel closer to that stillness than ever and I know you can find it too. ESPAÑOL EN COMENTARIOS 👇🏼 #powerlifting #fitness #motivation #health #gratitude

Today I stepped out of my comfort zone and did my first powerlifting meet with @bridgewaternoviceopen The powerlifting community is truly so nice and welcoming 🙌🏼 I went with no expectations, turned my brain off and let @hayden.bowe tell me what to do (you da freaking best coach EVER! I love you babe!). It was a blast and I would definitely do it again, what a great experience it was! It doesn’t cease to amaze me what our minds and bodies are capable of once we are surrounded by the right people and are in the right environment. Everything was on point, my nutrition, my consistency with training, supplementation, recovery, stress management and just the best attitude every day. I did my best and that was my main goal this time around. I gave it all I had. Meet results: Squat: 100 kg/220 lbs (PR) Bench: 50 kg/110 lbs (PR) Deadlift: 97.5 kg/215 lbs Total: 247.5 kg/545.6 lbs (PR) Thank you @papacharlieley for putting on such a smooth and fun meet! Hope we can make it to the next one 🫶🏼 —— Hoy salí de mi zona de confort y participé en mi primera competencia de powerlifting con @bridgewaternoviceopen . La comunidad de powerlifting es realmente de las mejores comunidades, amables y demasiado buena gente 🙌🏼 Fui sin expectativas, desconecté mi mente y dejé que @hayden.bowe me guiara (¡sos el mejor coach del mundo! ¡Te quiero!). Fue genial y sin duda lo repetiría. ¡Qué gran experiencia! No deja de sorprenderme de lo que son capaces nuestras mentes y cuerpos cuando estamos rodeados de las personas adecuadas y en el entorno correcto. Todo estuvo perfecto: mi nutrición, mi constancia con mis entrenamientos, mi suplementación, mi recuperación, mi manejo del estrés y, simplemente, la mejor actitud cada día. Di lo mejor de mí y ese era mi principal objetivo esta vez. Lo di todo. Resultados de la competición: Sentadilla: 100 kg (récord personal) Press: 50 kg (récord personal) Peso muerto: 97,5 kg Total: 247,5 kg (récord personal) ¡Gracias, @papacharlieley , por organizar una competición tan fluida y divertida! ¡Esperamos poder asistir a la próxima! 🫶🏼 #powerlifting #fitness #fit #motivation #mindset