Follow JustLift at the 2014 Ray Hamilton Classic

Our Olympic Weightlifting team will be looking to make off like bandits and steal some medals as they travel to North Bay to compete in the Ray Hamilton Classic. This is the first weightlifting competition of the National qualifying season and several of our athletes will be looking to hit national and provincial qualifying marks.

You can keep up with the action as we’ll do our best to keep you up to date via social media:
Twitter (play by play)
Facebook (session updates)
Instagram (pics and video clips)
We’ll be using #2014rhc, and you should too!

Session 1 Weigh-In 7am, lift 9am
Ian Haya (@ianhaya)

Session 2 Weigh-in 9am, lift 11am
Val Hoang (@valhoang)
Heather Amundrud

Session 3 Weigh-in 11am, lift 1pm
Sarah Rice (@sara_g_rice)

Session 4 Weigh-in Weigh-in 12:30pm, lift 2:30pm
Justin Reeson (@justinreeson)
James Kim

Session 5 Weigh-in 3pm, lift 5pm
Julia Boggia

Help cheer on the team!

By |October 3rd, 2014|Blog, News|Comments Off on Follow JustLift at the 2014 Ray Hamilton Classic

Schedule Changes: Oct 3-4, 2014

As I’m sure almost all of you know, our team is traveling to North Bay this weekend to compete at the Ray Hamilton Classic! In light of this, there will be a few schedule changes.

This Friday there will be no JustFit class, and JustLift Level II will only go from 5-7pm. On Saturday, everything will run as usual, however, JustLift Level I will begin at 10am along with the Level II class.

Friday – No JustFit; JustLift Level II @ 5-7pm
Saturday – JustFit @ 9am; JustLift Level I and II @ 10am

By |September 30th, 2014|News|Comments Off on Schedule Changes: Oct 3-4, 2014

2014 JustLift Fall Club Meet – Olympic Weightlifting Competition

We will be having a Club Meet at the end of the current training cycle on Saturday, Oct. 25, 2014 at JustLift in Ottawa. This will be a friendly meet ideal for those of you who have never competed in an Olympic Weightlifting competition before, or if you have just a handful of weightlifting meets under your weightlifting belt.

This meet will be sanctioned by the Ontario Weightlifting Association, and lifters will be able to qualify for Winterlift and Provincials. Athletes will be required to have an OWA athlete membership for the 2014-2015 season (ends March 31, 2015). New lifters are eligible for the Introductory Lifter membership discount.

Let us know if you plan on coming to either compete, watch, or help out! We’ll have an athlete sign-up sheet at the gym!

Check back here for more details! You can contact Ian for more info.

By |September 11th, 2014|Blog, News|1 Comment

Fall Schedule Changes

Beginning Monday, September 8th, we will be changing our morning training hours for the fall. Training will be from 9am – 11am on Monday, Wednesday, and Friday. Those that are following our JustLift Level 1 program may train together from 9am – 10am on Monday, Wednesday, and Friday. All changes are now reflected in our online schedule.

By |September 3rd, 2014|Blog, News|Comments Off on Fall Schedule Changes

Back to School and End of Summer Deals

Back to School

Are you a student heading back to school? Commit to making JustLift a part of your semester and save!

3 Months 3x/wk – $300 (Student)

3 Months Unlimited – $400 (Student)

Promotion ends September 30, 2014. Must present valid Student ID

End of Summer

Vacation season is coming to an end, so there’s no better time to dive in and get back into a steady routine of training with the JustLift family!

3 Months 3x/wk – $330

3 Months Unlimited – $440

Promotion ends September 30, 2014

Drop-In, Lift Up

Our 5 session punch card is a steal. For not much more than a month of coffees, you get coaching from our team of experts. We want to see you all come in more and improve, so we will be changing our 5 session punch card to a 10 session punch card at the end of September. But for now, you can still get the 5 session card at the old rate! Stock up now and the 3 month shelf life won’t start until your other cards are done!

5 session punch card – $65


By |August 24th, 2014|Blog, News|Comments Off on Back to School and End of Summer Deals

JustLift Kids Fall 2014 Semester


We’re super excited to announce the launch of our JustLift Kids program starting on September 8, 2014 for children aged 6-9 and 10-12. This isn’t strictly a weightlifting program, but an overall functional fitness program that will teach your child the fundamental movement skills and the basics of strength and conditioning training that will translate over to sport specific performance and a lifelong appreciation of physical fitness. This is something we’ve been wanting to do since we started. By hosting the 2014 Young Hercules Competition, we were able to purchase some equipment that will help out with the Kids program. We’re really looking forward to helping kids develop a positive relationship with physical activity, health, and fitness, and to give them an opportunity to have fun training! This is the best time for kids to learn how to move their bodies and develop proper technique for all exercises so that it just becomes natural for them later on in life.

You can find out more information on our program description page for JustLift Kids.

The Fall Semester will run from September 8, 2014 to December 17, 2014. To register your child, contact us at or 613-701-0678.


By |August 22nd, 2014|Blog, News|Comments Off on JustLift Kids Fall 2014 Semester

2014 Young Hercules Weightlifting Competition

Update 2014-07-07:

Start List:  2014 Young Hercules Start List V1


Who: Ontario’s Youth (13 – 17) and Mini (10-12) aged Weightlifters!

What: 2014 Young Hercules and Mini-Hercules Weightlifting Competition

Where: JustLift, 895 Churchill Ave. South, Ottawa, ON

When: 9:15am, Saturday, July 12, 2014

Why: This is the premiere developmental meet for Ontario’s youngest lifters! By supporting weightlifting competitions for our youngest athletes, you are helping our sport grow and improve, as the kids of today will soon be the stars of tomorrow! Come lift, come watch, and show your support for our little powerhouses!


Registration information is available on the Ontario Weightlifting Association Website:!upcomingevents/ctqv

No entries will be accepted after July 7th


Call for Volunteers: If you’re interested in helping out with the competition, we are looking for help with setup/tear down, loaders,  and a few odd jobs during the competition. Contact Ian ( if you’d like to be added to the volunteers list.


Members: There will be no training Saturday due to the competition, so either come watch or come help out!

Canada Day BBQ and Training


Come celebrate Canada Day with JustLift!

Starting at Noon, we’ll be firing up the BBQ, so BYOM (bring your own meat), and enjoy your post workout nutrition with the crew at JustLift! Get some training and BBQ in before tackling the rest of the Canada Day festivities in the Capital! Make sure to show your colours and wear all the Red and White!

Training times are as follows:

9am-10am – JustFit, JustLift Level 1

10am-Noon – JustLift Level 2, JustLift Powerbuilding



By |June 24th, 2014|Blog, News|Comments Off on Canada Day BBQ and Training

Summer Membership Deals!

We’re excited to announce that we’re rolling some new membership deals out!

We are now offering 3-Month Membership Packages!
3-Sessions Per-Week = $330
Unlimited Sessions = $440

For those with a current membership, were sweetening the deal even more by offering you an additional 5% off if you make the switch at the end of your current membership! But, that’s not all…

We’re cutting students who want to spend their summer training hard a break! Available until the end of June, with a valid student ID, students can enjoy an even deeper discount!
3-Sessions Per Week = $300
Unlimited Sessions = $400

By |May 11th, 2014|Blog, News|Comments Off on Summer Membership Deals!

JustLift Medal Haul at Winterlift 2014


Winterlift 2014 has come and gone. This past weekend saw JustLift’s best performance to date. As a team, we took home eight medals (4 Gold, 2 Silver, 2 Bronze) from a combined effort of nine lifters.

The day began with the lighter women’s session (the 48, 53, and 58kg classes). Athletes Heather Amundrud, Esther Dalle, and Val Hoang competed as 53kg lifters. As with their last performance, they completely dominated their division, with the only real competition being amongst themselves. Esther took home gold with a total of 141, while Heather and Val set personal records in their competition totals with 130kg and 126kg respectively. Heather’s victory was particularly meaningful as, after months of hard training, she achieved the marker required to qualify for the National Championships to be held in May this year.

In the second women’s session, athletes Sarah McGregor (63kg) and Melissa Tilley (75+kg) kept the team’s momentum going. Sarah would go 52/67, earning a bronze medal for herself. Despite not quite making what she would have liked in the Snatch, Sarah would press on with determination, making all of her Clean and Jerk attempts, while also obtaining a new personal record in the Clean and Jerk. Melissa would prove just how tough she truly is. Getting off to a shaky start by missing her first Snatch attempt, Melissa quickly recomposed herself, easily redoing her first attempt of 58kg, and finishing strong with 61kg . In the Clean and Jerk Melissa would really shine, coming back from a questionable call on her second attempt of 69kg, by performing an even stronger attempt with 72kg.

The men’s sessions began with JustLift coach and athlete Ian Haya. Ian took his weightclass (62kg) with ease, Snatching 96, and Clean and Jerking 121, while making all six of his attempts. In doing so, Ian set two new provincial records in the Clean and Jerk, and the Total, proving once more why he is the provincial champion.

In the next session, Brett Lewandowsky won a hard fought battle with two other competitors to take the Gold in the men’s 85kg weightclass. Brett would go three for three in the Snatch, finishing with 110kg, putting him in second place. However, Brett would go on to have the heaviest opening Clean and Jerk at 140kg, giving him a 4kg lead. In his second attempt, though, at 145kg, Brett missed his Clean, having caught the bar too far forward, causing him to drop it. Still, like Melissa before him, Brett would redeem himself by adding more weight to the bar anyway, and viciously securing his final attempt in the Clean and Jerk with 147kg.

The final session of the day had athletes Chris Cameron (94kg) and Chris Georgaras (105kg) moving some of the heaviest weights of the day. This was Chris Cameron’s first competition, successfully completing five out of six attempts. Chris impressively Snatched 114kg, and finished his Clean and Jerks with 125kg, qualifying him for the Ontario Provincial Championships at his first meet. Chris Georgaras, having arguably made the most improvements out of anyone else on the team in the past year, ended up with a 280kg total, 20kg more than his previous best competition total. In his opening Snatch attempt, Chris easily made 120kg. While he would miss his next two attempts at 125 and 130kg, Chris would press on in the Clean and Jerk, making strong attempts at 155kg and 160kg.

As proud as I am of all of our athletes, I also must give credit to my friend and fellow coach, Ian Haya, who not only competed, but tirelessly assisted in preparing our athletes throughout the day. Throughout the day, Ian helped ensure our athletes were warmed-up properly, ready for the platform, while also providing on-the-fly, tactical decisions when it came to calling the correct weights. The day wouldn’t have been the success it was without him.

While not the most important competition of the 2013-2014 season, Winterlift 2014 proved to be the team’s strongest performance yet. With so many athletes both medaling and qualifying for the Ontario Provincial Championships, our team is sure to continue improving at a rapid pace.

By |February 13th, 2014|Blog, News|Comments Off on JustLift Medal Haul at Winterlift 2014