Frances' Physique Coach Studio

01/09/2025

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01/25/2022

Believe it or not, I was not a believer in this thing called Group Training!

So, in December of 2013 I decided to do a test.

This was no ordinary test of traditional ‘group training’ however.

At the time fitness colleagues of mine had flocked to create “Small Group Training” programs, yet I was firmly rooted in my idea that “Personal One-on-One Training” was better – for both me, and my clients. I was not a believer in this thing called group training!

I decided to create a program that would instill my tenants of training over the course of an intensive and comprehensive two-week period: the Physique Coach Holiday Resolution BluePrint Program.

This introduction into Small Group Training – my kind of Small Group Training – performed beyond my expectations. It was so impactful that it morphed into the BluePrint Team Training that many of you experienced between 2014 and 2019.

And then, right in the middle of the Winter 2020 BluePrint Term, Covid showed up.

It took a little over a week to launch BluePrint “Covid-Style”. I had no idea that what I was billing as a temporary/emergency/online solution might become a permanent necessity for the last two years.

From helping outfit many of you with equipment and home training spaces to navigating technology, to adding new gals to our BluePrint Team, we’ve evolved and rolled with the punches and done the best we could with the cards we’ve been dealt.

We’ve lived through an extraordinary time, and I believe that we are now stronger because of this. I hope that for some of you BluePrint Team Training has contributed to some of your newfound strength and resilience. I know that I’ve been encouraged through our more than 300 Online BluePrint Team Training Sessions since April of 2020.

This program may not be the way that I originally designed the BluePrint Team, nor intended, but our world is a bit different now, so we will forge ahead because I believe that now, more than ever, we need to!

This is why I’m committed to making Online BluePrint Team Training, better for you in 2022. In fact, we’ve already started, and gals are experiencing the difference.


“Already mentally feel better after three days… walking taller… thanks for the kick in my a$%”. M.P., Ancaster

Perhaps you know of someone that could use a little bit of encouragement as we hit the final stages of this pandemic. Do you think they might benefit from a bit of the strength that you are building in and through our BluePrint Team?

If so, I want to help you, help them.

Would you share this post with one person in your circle, to spread the word about what you are experiencing with our BluePrint Team?

Share this message, and please invite them to join in for a FREE exploratory training session with us.

As we add more like-minded gals to our Team, I know that we will reap greater benefits, help keep this program sustainable, and most importantly make this program better for you, in 2022.

If you want to start or continue your journey of strength and wellness, regardless of what you did or didn’t do over the course of this Covid Pandemic, I can ensure that this Team Training BluePrint is for you!

Your journey can simply begin by committing to the consistency of BluePrint Team Training that is based on a competent approach optimized to energize you, strengthen you and motivate you to ongoing success – all while providing the community so vital to the process. It’s simply a brilliant formula for ensuring success!

Our BluePrint Team meets every Monday, Wednesday, and Friday at 7 am and on Saturdays at 8:30 am, online.

Because we’ve shifted our program online, we’ve created room to add more like-minded gals to our team. And it’s allowed us to make this program more accessible by cutting the cost of participation nearly in half!

Every ten-session package is only $200 including the HST!

This is a fraction of the cost of the Original BluePrint Team Training Program.

To reserve your place on the Team, text me today at 905-379-4007. Or email me now at [email protected] and I will send you your link for our BluePrint Team Training Room.

If you just want to see what all of this is about, then message me and we will set you up to meet with the Team for a FREE training session.

Frances

P.S. Your $200 payment via e-transfer to me at [email protected] guarantees your place and first ten training sessions on the Team!

P.P.S. The 2022 Winter BluePrint Team is limited by space. If you have a friend that might be interested, have them connect with me a.s.a.p. Remember, we only have room for TEN gals online!

P.P.P.S. Wondering what you need to participate? You probably already have access to the equipment needed. Namely:

* Broomstick,

* Bands/Tubing of some sort - preferably longer bands,

* Step/Riser/Stool or staircase nearby,

* Dumbbells and/or kettlebell(s) and/or barbell– here is where a laundry detergent bottle will come in handy too,

* Ball and/or Bench (ottoman or sturdy coffee table will do),

* Chair,

* Something close by to loop your bands to - a sturdy couch leg, some kind of pole in your basement, and/or something similar for a “TRX” with a hook attachment or door attachment.

* Mat or carpeted area,

* Lacrosse ball or tennis ball,

* If you have anything else then keep it nearby, just in case.
Frances

P.P.P.P. S. Here is what a few of the gals have said about BluePrint Team Training:

“When Frances brought together a group of like-minded women to create an all-female training group, I couldn't have been more thrilled!! I look forward to this team session – not just because I am continually seeing increased fitness results – but because it’s fun in the process.” S.P., Dundas

“For me, with so many competing daily demands, it becomes very difficult to find consistent time for exercise, let alone manage to have a program that so comprehensively enriches my "HEALTH". There is an infectious momentum and enthusiasm uniquely created by coming together regularly as a group of women from which we all benefit.” S.C., Greensville


“Thank you, Frances. Team Training has been transformative, particularly because I hate mornings...’til, now.” SC, Greensville


"In three months of participating in the BluePrint Program, I feel GREAT from head to toe. When I started, I was preparing for Arthroscopic Knee surgery to repair a torn meniscus. I canceled the surgery two weeks before it was to take place as I am symptom free and my mobility dramatically improved. I am also sleeping through the night, no longer waking with knee or back aches. Additionally, I have noticed that I no longer need to stop during long walks to stretch out back, shoulder, and hip stiffness. I would highly recommend BluePrint Team Training because Frances is an AMAZING coach!" C.M., Hamilton

"I have never been so optimistic about taking control of my body again. My strength has absolutely increased. I am starting to see a little definition in my muscles. I feel more energized. One of the strangest things of all for me is that I have no trouble getting up for the 7am workouts because I am NOT an early morning person…it is a combination of 3 factors that make the workouts ‘enjoyable’. First, the group aspect helps provide discipline - I found that having set workout times with others helps to keep me on track, makes me accountable. Showing up is half the battle, right? Second, I can do the workouts virtually - we are all together in real time, we can see and talk with each other - this virtual aspect makes it a matter of literally rolling out of bed and into my workout space in my living room. Finally, and most importantly, Frances is ever present - watching, instructing, ensuring our form is optimal. She will make various recommendations for individuals, depending on our physical limitations. In my case, I have a knee that was injured several years ago and has some arthritis in it, so I must be careful. Frances is cognizant of this and will make recommendations for me accordingly (and she does this for everyone, knowing their particular issues)." L.B., Dundas

“Taking on a challenge to be committed to team fitness training has not only made a difference in my strength, body shape and nutrition, it has also allowed for meaningful 'life learning' beyond the training. The women are sharing experiences and knowledge at every session. Rather than meeting in the coffee shop, communication happens in between power sets. Life experiences get shared in a way that offers me a dynamic mixture of laughter, support, and direction. Getting fit and meeting new friends is a dual bonus. Together we are better! Thanks for this real fitness opportunity.” C.B., Hamilton

“This supportive, interactive camaraderie has created new growing friendships. I am inspired by my new friends at each workout, while we stretch, sweat and get stronger.” S.P., Dundas

06/05/2020

Excited to be moving my "headquarters" to the Ancaster Sports Centre this month!

I'll be bringing Physique Coach, Iron Sisters and Dundas Valley Power to 1030 Lower Lions Club Road in Ancaster/Dundas for the next year (and possibly as the ongoing home of Dundas Valley Power moving forward)!

What does this mean for you?

There is greater opportunity to be a part of one, or all of the avenues listed here.

Reach out if you want to chat about how you can join in on the fun.

Frances

09/23/2019

07/25/2018

I was so pleased to present the inaugural Award with our Iron Sisters community this past weekend...

Exemplifying Courage, Commitment and Community within and beyond the Strength and Powerlifting World: Linda McFeeters is the inaugural recipient of this award, named after Iron Sister Jodi Grills.

Where we come from is as important to our story, as where we are today, and it’s as important as where we are going... some of us might not get the opportunity to finish our stories (or at least not in as much as we’d think or hope).

Or, perhaps that is not really true.

To better help you understand, let me share a small piece of a story of a woman I met on two occasions - in fact, Jodi Grills was sitting in a spot, not unlike you, today. She took part in Iron Sisters USA’s inaugural camp in January 2017.

I caught up with Jodi about a month later at the Arnold’s, just a few weeks before her open heart surgery. I listened to her enthusiastically talk about her experience at Iron Sisters.

Jodi didn’t make make it through her surgery.

I’d like to think that Jodi’s story (her life) is still being told, still being shared, still going.

You see, although I didn’t really KNOW Jodi, I do know people like Jodi, and I’m going to tell you a little bit about one of those people now.

This woman sent me an email out of the blue 10 years ago, asking if we could meet because she had decided she wanted to make changes to her body and her health and her lifestyle , even go so far as compete on the bodybuilding stage before she turned 50.

She made quick work of that goal and then decided that she wanted to do a powerlifting competition after stepping hugely out of her comfort zone and watching me compete in my first meet.

And if that wasn’t enough, she said that she and I could then actually form a sanctioned powerlifting team - Team DVP... where we would then go on to compete at our first provincials and then travel to the other side of the country for nationals.

She pushed herself to pass her referee testing, began volunteering at meets and then pushed our growing team into hosting our first meet (where we had the first ever full female platform crew), then our first provincial championship and then our second and before you knew it we were hosting two international powerlifting meets in less than 5 months.

But it’s not just about bodybuilding or powerlifting or reffing or meet directing.

It is about the cascade of events that SHE set in motion : She got off the couch one day and decided to change the course of her health and her life, and consequently those selfish (and self caring) actions created a wave of selfless acts that have since impacted hundreds of women, including myself.

And I believe that she is not done yet.

I’m proud, and honoured to call this woman friend, and mentor. And today I’m so pleased to award the inaugural recipient of the Jodi Grills Award to Linda McFeeters.

04/20/2018

A little something I do, "on the side". 😉

Iron Sisters™ began as a concept for bringing together like-minded women to celebrate strength in all its forms. The truth is, we know that we don’t NEED anyone but ourselves to accomplish our goals, but we can CHOOSE to embrace a community and surround ourselves with others on similar journeys.

Let me explain.

I am a firm believer in learning.

Being coachable is something I talk about, and something I aspire to, every day.

How do you become better?

Step one, is to surround your self with like-minded individuals.

For some of us, that is easier than others.

Step two, is to practice what we do. We all get better in the squat rack, under the barbell or, on the deadlift platform.

By seeking mentors and coaches and by looking, listening and learning (even when you don't think you have much to learn, change or improve), you will ensure that you can take your good to better, and your better to best: One rep, one set, one training session, one competition, one year, and even one decade, at a time.

This is what Iron Sisters™ stands for, believes and wants to share with you!

Registration is now open for for women. You’ve gotta come to Brantford, Ontario, Canada for the 5th Edition of Strength Camp on July 20-22.

I am committed to constantly evolving the Iron Sisters™ Strength Camp experience so that you have the greatest opportunities to be coached by some of the best in their respective fields.

The 5th Edition of Strength Camp has a NEW FORMAT to best foster our unique learning experience and hands-on training environment that Iron Sisters™ is known for.

Don’t think about achieving your powerlifting goals in 2018 without first learning from these champions of the sport.

Brown. Thompson. Walford.

Three of the strongest women in the world will be presenting at one place, at one time and you don’t want to miss the chance to learn from the best. These three women have been synonymous with the highest standards of success and achievement in the world and have almost 6 decades of experience competing and coaching between them.

5-time IPF World Champion, World Games Champion and 601 lb raw Squat Record Holder, Bonica Brown.

The #1 ranked IPF Bench Presser in the World and a 7-time IPF World Champion and 314.5 lb raw Bench Record Holder, Jennifer Thompson.

6-time IPF World Classic Champion and 535.7 lb raw Deadlift Record Holder, Kimberly Walford.

Rounding out our Strength Camp Coaching Team and presenting in the NEW Seminar Series are Canadian Champions Rhaea Stinn, Sarah Leighton, and Shelley Colter along with Dr. Kristin Lander and our resident Active Release expert Dr. Aras Kvedaras.

It's not every day that multiple champions are in the same room together, united under one purpose. And this is YOUR chance to learn from them.

Go to https://conta.cc/2HFXg96 to register now and save $70 off the regular price for this unique learning opportunity of a lifetime, today!

Remember, we won’t just come together as a powerlifting family. We will immerse ourselves in the fundamentals of powerlifting, and YOU will walk away a better lifter than when you started.

There has been a shift in the powerlifting universe and today we are seeing scores of women getting their hands onto barbells and hitting the platform. As a result, not only are women lifting more than ever, but more women are lifting!!! And, Iron Sisters Strength Camp has had to adapt to the growing number of women thirsting for knowledge and opportunity to learn more about this thing we call powerlifting.

So, the 5th Edition of Strength Camp has not only one way to participate but FOUR different ways YOU can be involved. From full participants – including hands-on training and the NEW seminar series – to Sideline participants and to our newly offered Live Stream participant opportunity, we now have you covered for getting your powerlifting knowledge one way or another!

Stream 1 is for those gals who have NEVER attended Strength Camp. If you are a newer lifter, have some experience with a barbell, but still consider yourself a beginner (you’ve got a handful of comps and less than three years of serious training under your belt), then this stream is for you!

Stream 2 is for those of you who are Iron Sisters Strength Camp Veterans (you’ve attended one or more camps in the past), or you have been lifting over three years and have competed at a State/Provincial/National or International Level.

Both of these Streams allow for full participation where you will take part in both the hands-on portion of the camp along with the seminars and classroom sessions. THERE ARE ONLY 24 SPOTS AVAILABLE in each of these participant streams.

Our SideLine Stream is for those of you who want to experience all of Strength Camp, except for the hands-on training portions. You will still have the opportunity to observe these coaching sessions. If you are an injured athlete, this might be the best place for you to still experience all that Strength Camp has to offer! If you are a coach, a guy, currently injured or anyone looking to add to their knowledge of powerlifting but don’t want the hands-on experience at this camp, then this stream is for you.

BUT WAIT! THERE’S MORE!

We recognized that Squatting, Bench Pressing and Deadlifting are important - which is why we dedicate so much of our Strength Camp time to the big three. However, why stop the learning there? It is after all the 5th Edition of Strength Camp, so we redesigned the entire structure of Strength Camp, to make it even better!

This is why we’ve invited some of the top female coaches and experts to share insights and knowledge on areas including nutrition for performance, longevity in lifting, mental toughness and preparation and more. All of our Strength Camp participants will spend a full day in the classroom learning from some incredible women in the field.

We are proud to launch the first ever Iron Sisters™ Seminar Series at Strength Camp!

Out of Town/Out of Province/Out of Country/Out of Continent Participants Stream – join us for the Seminar/Classroom Sessions from wherever you are in the World! NEW this year!!!

The Seminar Series of 5th Edition of Strength Camp will be Live Streamed!

Your opportunity to Stream the Strength Camp Seminar Series is our way of reaching beyond to the growing community of lifters around the world! We know you’d rather be here with us, but this is the next best thing!!!

One incredible day of Powerlifting Learning, and four different ways to participate.

Now all you need to do is register!

Claim your spot here, today to attend the exclusive Iron Sisters™ 5th Edition of Strength Camp:

https://conta.cc/2HFXg96

How strong can YOU get in one weekend? Only you can answer that question. And on July 20-22, 2018 you will have the opportunity to find that out!

In Strength, Frances

P.S. Sub-Junior/Junior Lifters please stay posted for the release of our Annual Iron Sisters™ Strength Camp Scholarship Application - once again brought to you by Robert Cilia and Eastbound Powerlifting! It's YOUR chance to attend Strength Camp, for FREE!

12/19/2017

This is me... part one! Thanks Empowered by Iron podcast!

My chat with the gals from with and was an opportunity to share a little bit about me, a bit about Iron Sisters and a whole lot more. If you have a wee bit of time, check out this podcast (and a bunch more) - part one! If your name is here, I've mentioned you, so you might want to listen in to hear what I said about you: .r .schaus

Listen here: https://empoweredbyiron.com/frances-manias-cant-stop-evolution-training-episode-63/