JustLift at the 2013 Ray Hamilton Classic

Esther Dalle breaks the Ontario Senior Clean and Jerk Record with a lift of 87kg!
JustLift at the 2013 Ray Hamilton Classic in North Bay, ON, October 5, 2013
JustLift athletes at this meet:
Heather Amundrud
Esther Dalle
Nicole Duchesne
Sarah McGregor
Melissa Tilley
Corey Tsang
By |October 23rd, 2013|Blog, News|Comments Off on JustLift at the 2013 Ray Hamilton Classic

Thanksgiving Monday Hours

Happy Thanksgiving!

Monday Hours:

9am-10am – JustFit

9am-10am – JustLift Beginners

10am-Noon – JustLift

Enjoy the long weekend!



By |October 12th, 2013|Blog, News|Comments Off on Thanksgiving Monday Hours

Schedule Reminder

This is just a reminder that there will be no JustLift classes at 5 or 7pm today as well as no JustFit at 7pm. Coaches Greg Chin and Nico Winter will be traveling to North Bay to coach six of our lifters at The Ray Hamilton Classic this Saturday (wish them luck!).

Our Saturday schedule will occur as normal with coach Nancy Kozorezova running all of our training programs.

By |October 4th, 2013|Blog, News|Comments Off on Schedule Reminder

Introducing JustLift Beginners

Interesed in Weightlifting but have no experience? Fear not! We have the program for you.

JustLift Beginners is a brand new class offering designed specifically for the novice with no experience in the Olympic lifts.  Lasting just an hour, this class is designed to teach the fundamental movement patterns and positions required to successfully, and confidentally execute the Snatch and Clean and Jerk. At the same time, participants will also develop a fundamental strength base, with an emphasis placed on leg, pulling, and overhead strength development.

If you’re interested in learning the lifts correctly from the very beginning, then, this is the class for you! We are the only club in Ottawa to offer a dedicated beginners program in the Olympic lifts.

JustLift Beginners is held on Mondays, Wednesdays, and Fridays at 6pm, and 9am on Saturdays.

By |September 16th, 2013|Blog, News|Comments Off on Introducing JustLift Beginners

Labour Day Hours

We’ll be open for a couple classes on Labour Day. This will be the same as our normal Saturday schedule.

JustFit – 9am

JustLift – 10am

Other than that, rest up and enjoy the long weekend!

By |August 31st, 2013|Blog, News|Comments Off on Labour Day Hours

Temporary Revised Hours

This is just a reminder to our members that, for this week, and possibly the next, the 9:30am Weightlifting session on weekdays has been canceled.

We apologize for any inconvenience caused, but can assure you that this is only being done in an effort to further improve your training experience at JustLift!

By |August 11th, 2013|Blog, News|Comments Off on Temporary Revised Hours

2 Chainz!



If you’re Nancy, Master Chief of the Quad Squad, sometimes straight weight just isn’t enough.

I could bore you here with careful, theoretical reasoning as to why adding chain to heavy squats is a nifty little trick to get you even stronger, but I won’t (because I’m sure I’ll end up doing it to you in the gym anyway). Instead I’ll say this: when you’re as experienced a lifter as Nancy is dynamic approaches like this matter, and can make all the difference in getting you better. As an added bonus, you’re also rewarded with looking like a weightlifting badass (although it’ll be tough to equal Nancy in this regard). It’s one of the perks that comes with being dedicated to your training as long as she has.

By |August 5th, 2013|Blog, News|Comments Off on 2 Chainz!

Summer Bar Slam Weightlifting Club Meet Results



Nicole Duchesne (16 y/o, bw 56kg) Clean and Jerking 70kg

Results from the JustLift Summer Bar Slam Weightlifting Club Meet

July 27, 2013 at JustLift – Ottawa, ON

A few members of the club got together to slam some bars and crush some PR’s. This was a nice small meet in the middle of the summer to keep our lifters sharp before the qualifying season opens up, and give a few newcomers a chance to try out a competition! Overall it was a lot of fun and everyone lifted well!

Nicole Duchesne – SN – 48x, 48, 50, CJ – 60, 65, 70, Total 120

Heather Amundrud – SN – 48, 50, 52, CJ – 68, 71, 74, Total 126

Melissa Tilley – SN – 45, 50, 52, CJ – 65, 70, 72x, Total 122

Nico Winter – SN – 100, 105x, 108, CJ – 125, 129, 132x, Total 237

Kevin Leckett – SN – 92, 98x, 102x, CJ – 115, 120, 125x, Total 212

Eric Beltrami – SN – 70, 75, 80, CJ – 105, 111x, 111, Total 191

By |July 30th, 2013|Blog, News|Comments Off on Summer Bar Slam Weightlifting Club Meet Results

JustLift Summer Bar Slam Club Meet

Time to slam bars and crush PR’s! We’ll be having a weightlifting club meet to end the month of July! Here’s your chance to make a run at some PR’s or try out an organized meet. This will replace the normal Saturday 10am training time. Weigh-in will be at 9am, and lifting will start at 11am.



This club meet is open to any member of JustLift. Lifters will need to be registered with the Ontario Weightlifting Association for the 2013-2014 season and list “JustLift” as their club. Since this is a club meet, you may register as a participation athlete for $30. Those planning on competing outside of our club meets will need to register as a full competitive athlete ($75). You can download the OWA registration form from as well as pay via PayPal.

By |July 16th, 2013|Blog, News|Comments Off on JustLift Summer Bar Slam Club Meet

JustLift Team Members at the 2013 Canadian Senior Weightlifting Championships


JustLifters Ian Haya, Nico Winter, Christos Georaras, and Nancy Kozorezova, coached by Greg Chin, represented Ontario at the 2013 Canadian Senior Weightlifting Championships in Edmonton, AB this past weekend.
Ian lifted in the very first session on Saturday and took home his second, consecutive silver medal in the M62 category. He finished the snatches with a final lift of 98kg, setting a new Ontario Senior Provincial Snatch Record. In the clean and jerks, he made 117kg on his second attempt and was able to get 122kg overhead on his third, but the lift was turned down. His total of 215kg also set the new Ontario Senior Total Record.
Lifting in the second session was junior lifter Nico Winter. Nico made his first two attempts of 95kg and 98kg in the snatch. Between his second and third attempts was a much longer break, which is more common at this level of competition, and he couldn’t quite get under 102kg. In the clean and jerks, he rebounded after missing his opener, and made his last two attempts, locking out 120kg on his final attempt. This gave Nico a total of 218, which is tremendous given the number of challenges he needed to overcome in the final hours and minutes leading up to his session.
Next up was Christos Georgaras, lifting in the final Saturday session, which didn’t start until 7:30pm (9:30pm eastern!). Chris stormed out of the gate and made all three snatches, finishing with a solid lift of 115kg. Competing in one of the larger groups, there was a long break for him before the clean and jerks. Staying right on track, he came out and easily made 140kg, then 145kg, in his first two clean and jerks. Almost having a perfect meet, Christos was unable to get his last attempt, losing the bar in the recovery of the clean. These lifts gave him a 260kg total. This is Chris’s first competive season in which he qualified for provincials at a club meet, and then qualifed for nationals at provincials, making his performance here even more impressive.
Our last lifter was another junioraged athlete, Nancy Kozorezova, lifting in the second session on Sunday. Despite missing her opening snatch attempt, Nancy fired back and nailed her second attempt at 60kg, and then locked out 63kg in her third. Moving on to the clean and jerks, she easily made her opener at 75kg with her second attempt of 80kg looking even better than her first. Calling 84kg for her final attempt, she was able to rack the clean, but caught it a little bit too much on her heels and had to bail. This gave her a total of 143, another great showing. All the more impressive is the fact that, due to numerous injuries, Nancy was only able to seriously train two weeks prior to this competition.
This was the first time Nancy, Nico, and Chris have competed on the Senior National stage. It was a great experience for them, as they all lifted well. Factor in the travel, time difference, level of competition, and atmosphere, it’s a great start for them competing at this level and we’re really looking forward to everything the future has in store for these hard working, dedicated athletes.
Coach Greg Chin also did a tremendous job managing all 4 of us lifters alongside the Ontario Team Coaches Abdallah Alsebaai, Steve Sandor, Pierre St-Jean, and Hani Kanama. For those that don’t compete, you have to understand that the lifts that are made on the competition platform don’t just happen. They aren’t just a result of the training, but managing  every aspect in the last few days from what an athlete should be eating/drinking, how much sleep/rest and when, last minute recovery therapy, getting to weigh-in, after weigh-in food/fluid, mental preparation, planning the warm-ups, timing, and adjusting on the fly to any deviation to your previous plans, all before you even step foot on the competition platform.
As we say goodbye to Edmonton, we’d like to thank everyone that has supported us and cheered us on. It really means a lot to us. It’s really exciting seeing the growth of our JustLift family and having more and more lifters getting better everyday. There’s no doubt in my mind that we’ll have even more JustLifters at Nationals next year! We’ve had a lot of fun here, but we miss you all and we’ll be back in the gym training hard alongside all of you soon!
By |May 20th, 2013|Blog, News|Comments Off on JustLift Team Members at the 2013 Canadian Senior Weightlifting Championships