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Iron Sisters™ | Frances Manias

@ironsisterhood

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Chief Strength Advocate; Mentoring 💪Peeps since ‘97; 5x CanBBFed🥇& 2x CanPL Team 🇨🇦Coach & 2x 🇨🇦Masters 🥇; Train @ironvalleystrengthbarbell

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A throwback to the early days of Iron Sisters, and why I created Strength Camp in the first place. taken in Iron Sisters by @ironsisterhood

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8

3 years ago

Hey, over here 👋🏽

On social media we tend to pay more attention to what people are doing and less attention to things things that might actually help us.

It’s the nature of the platforms and the content being shared. The act of posting is attention seeking, and lessons that might be shared are often missed - fewer people read or perhaps comprehend the ideas or intention of what’s being shared.

Or maybe there is just too much out there, all the time…

So what’s a coach or teacher to do?

Well, I’m going to stick around here on the socials and I’ll keep sharing for those that are curious about the things I continue to learn along the way, in lifting, coaching, mentoring and business.

And, if you’ve read this far and and want to jump in on one of the cooler things I’ve put together, then check out the Iron Sisters Courses - you can get there via the link in my bio.

I’m pretty darn proud of this compilation of Strength Camp over the years and for what it might mean for you and your own learning and lifting journey. taken in Iron Sisters by @ironsisterhood

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3 years ago

I’ve realized that I haven’t formally introduced myself on this platform, so here goes.

From basketball to bodybuilding to powerlifting and ultimately a self proclaimed strength advocate, for all.

I’ve played, participated, coached and organized, winning national championships and representing Canada about a dozen times as athlete and coach on the Worlds stage.

I was a drug-free bodybuilder before it became a thing (and well before natty or not was something). I saw the difference between myself, my goals and aspirations and what I could achieve if I chose to move in different direction, and at that time, and since then, I’ve stayed on the road less travelled.

This however, doesn’t make me anything other than being true to myself. (That is my public take home message on this topic: you do you, and if you want to chat more about this, then let’s grab coffee sometime).

I founded my private studio and full-time practice Physique Coach in 2004, before “physique” existed as any sort of category in the bodybuilding world.

And, after nearly 20 years of professionally engaging with all levels of fitness, sport, health and wellness goals I’m proud to say I’m still here, still learning and still evolving.

From founding Iron Sisters and Strength Camp in 2014, to officially expanding my business include to Iron Valley Strength & Barbell in 2022, I’ve been blessed to continue sharing the good news of lifting with a diverse community.

I coach bodybuilders and powerlifters, those who are just getting started today and those who are aspiring for more. I’ve run women’s strength teams and coached across North America with some of the strongest women in the world.

Our youth lifting program is two years running and a testimony to bringing confidence and fun to those ages 10-13 while building strength and resilience that will last a lifetime.

I’m Frances. Welcome. And thanks for spending time in my social media world.

Who I am however, is really only best found out in person, so I look forward to meeting you in the flesh!

Please reach out to see how you can join me and the great community we are building.

#strongpeoplechangetheworld
#ironsisters #ironsisterhood taken in Iron Valley Strength & Barbell by @ironsisterhood

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3 years ago

Kids Lifting will always have my ❤️
Share this with your kids, with the peeps in your life who have kids and with anyone who needs a little lifting inspo today.
It’s not too late, or too early 😉 to start lifting!
Link in our bio for more info and help your kids get stronger, today!
#kidslifting taken in Iron Valley Strength & Barbell by @ironsisterhood

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20 days ago

Horseshoe Showdown update!

Attention all participants and volunteers, based on our final entries this past week our schedule has been revised to reflect registration numbers.

We are officially running as a single day meet on Sunday, July 12.

Participants stay tuned to your email for more details to follow this week. I guarantee all of your questions will be answered.

Looking forward to hosting our 60+ participants in July!

Safe and strong training to all!

Volunteers, we will be looking for your help later this week so keep your eyes 👀peeled for our sign ups! taken in Burlington Training Centre by @ironsisterhood

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4 months ago

Last call 🚨🚨HORSESHOE SHOWDOWN (OPA/CANPL SANCTIONED COMPETITION)

Date: July 11-12th 2026

Registration deadline June 11th

98 Lifter Cap (3 lift and bench only)

Location @btcworkout 5353 Lakeshore Road. Unit #17

More info and details to come in the following weeks

https://www.ontariopowerlifting.org (link for sign up here) or visit OPA website

@ontariopowerliftingassociation @canadapowerlifting @ironsisterhood by @ironsisterhood

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4 months ago

We are no strangers to using our strength for the betterment of those around us. We’ve hosted strong peeps like you with our fundraising efforts over the years: From Strength In the Valley (2011-2014) to Pull for Puerto Rico in 2017, to Pull for Pride in 2019, Iron Sisters/Iron Valley Strength & Barbell is once again sharing the good news of how #strongpeoplechangetheworld

Pull for Polio 3.0 is coming! And, we invite you to join us. Over 65 lifters have participated in the last two years from ages 6 through 81, raising over $25,000 for Rotary International’s push to End Polio Now!

Rotarians have been doing good works, through Service Above Self for over 100 years, and eradicating Polio is just one of the seemingly impossible tasks that is now nearly complete. But, we aren’t done yet!

Join the STamp Out Polio Rotary Club on July 1st in this ‘Powerlifting Style’ Deadlift event for all ages and skill levels - including kids!

What a great way to celebrate 🇨🇦 Day!

Do some deadlifts, raise some funds and have some fun!

Location: Dundas Driving Park in Hamilton, Ontario
Time: Lifter Check-In & Meeting at 10 am. Lifting to begin at 11 am.

Participants of all lifting experience are encouraged to contribute to our collective goal of raising $10,000.00 CAD for the Rotary Foundation’s End Polio Now campaign.

With only 52 cases of Wild Polio Virus (WPV) in 2025 and only 5 cases recorded in 2026 to date, down from the over 365,000 cases in 1984, we have the opportunity to End Polio Now, making it only the second disease to be eradicated since smallpox.

Because if polio exists somewhere, it threatens children everywhere.

Registration includes your Pull for Polio event T-shirt.

Once registered, follow the link (via the thank you page) to join our official group fundraising challenge at Raise for Rotary.

This event is running in conjunction with the Rotary Club of Dundas’ Annual Canada Day Pancake Breakfast - come early to carb up!

Link to register is in my bio. taken in Dundas Driving Park by @ironsisterhood

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5 months ago

HORSESHOE SHOWDOWN (OPA/CANPL SANCTIONED COMPETITION)

Date: July 11-12th 2026

Registration Live April 2nd 6pm est

98 Lifter Cap (3 lift and bench only)

Location @btcworkout 5353 Lakeshore Road. Unit #17

Meet Directors (shown in slide 2)
@adamfkatz @thepowerdaddy @mischiefmediastudios @ironvalleystrengthbarbell

More info and details to come in the following weeks

https://www.ontariopowerlifting.org/event/horseshow-showdown/ (link for sign up here) or visit OPA website

@ontariopowerliftingassociation @canadapowerlifting @ironsisterhood by @ironsisterhood

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6 months ago

It’s easy to get involved in our community… lift, learn and have fun!

Message me for deets!

#ironvalleystrengthbarbell #powerlifting #strengthtraining taken in Iron Valley Strength & Barbell by @ironsisterhood

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a year ago

I opened my coaching practice, Physique Coach, in 2004, with equipment I purchased to outfit my home studio.

Fast forward nearly 22 years, and I just can’t help making things better for clients and members.

Check out what we have - some of the best powerlifting gear and one of the best training spaces in the city - and get to know who we are (experienced in every aspect of strength sport from a coaching and lifting perspective), by messaging me today!

Thanks @fitnessavenue for the great new gear! 🙌 taken in Iron Valley Strength & Barbell by @ironsisterhood

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a year ago

Greetings from @ironvalleystrengthbarbell

Christmas came early! New equipment has arrived.

A huge addition is the StrongArm GHD, as well as…

- (Another) StrongArm Power Bar
- StrongArm Camber Bar Attachments
- StrongArm Pro Collars (2 sets)
- More 5, 10, and 15kg calibrated plates available in the Powerlifting Hall.

Come check out the new goodies, day passes are available through our link in bio!

And, as always feel free to reach out to Frances to find out how you can join our lifting community. taken in Iron Valley Strength & Barbell by @ironsisterhood

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a year ago

Kudos to the Volunteers.

From @rotaryinternational Rotarians practicing our motto, #serviceaboveself to the lifters who know that it’s “what we do”… Pull for Polio 2.0 could not happen without all of us!

*** In two short years, this event has raised over $25,000 for the Rotary Foundation’s End Polio Now Campaign!!!!

Well done one and all!

#endpolionow #strongpeoplechangetheworld #serviceaboveself #pullforpolio #strongertogether #dosomedeadlifts #raisesomefunds #havesomefun taken in Dundas Driving Park by @ironsisterhood

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a year ago