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Shay | NASM CPT

@sherika.mtl

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Strength & conditioning Coach
Corrective Exercise Specialist
Nutrition Coach (NASM – in progress)
Coach @ Biner Training + SPAR Training
📍 Montreal

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And just like that… another HYROX prep begins. 🏃🏽‍♀️🇮🇹

Milan, we’re coming for you!

#HYROX #HYROXMilan #HYROXTraining #HybridAthlete #strava by @sherika.mtl

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a day ago

7 weeks into running and somehow we’re here. 🏃🏻‍♀️

Never thought running would make it onto my list of things I’d actually enjoy, but here we are. First 10K race and a new PR! 🏁

I’ve always known my legs were strong, but these past few weeks have given me a whole new appreciation for what they’re capable of. ♥️

#BenevaMarathon #MontrealMarathon #RunningJourney by @sherika.mtl

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5 days ago

My first HALF MARATHON! 21.1KM 🏅🥹

7 weeks of prep with @runna, tracking my progress on @strava, and somehow squeezing in a 10K the day before

Special shoutout to @minhoutside for running every single kilometre by my side! We started together and finished together! 🫶🏼

Huge thank you to @macintyrecom and @maybelline for this amazing opportunity!
First half marathon in the books, definitely not my last! 🏃🏻‍♀️✨

#MarathonBenevaDeMontreal #MarathonBeneva #MontrealHalfMarathon #MaybellineBraveTogether by @sherika.mtl

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7 days ago

getting runners high together 🏅
wouldn’t be here without you, my coach @sherika.mtl
thank you @biner_training by @sherika.mtl

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8 days ago

7 weeks half marathon prep using the Runna app and we’re finishing up week 5

Longest run yet — 16K solo
The hardest part of the prep is done, deload week is coming and we’re officially 2 weeks out baby!

Tested out Hornet gels today too and tbh, I’ve only tried 2 other brands but I can hands down say this one wins for me. Definitely using it for race day 🍯 🐝

In 2 weeks I’ll be running my first half marathon at Beneva Montréal,
You’re girl is feeling ready. 💪🏻

21.1K, see you soon 🏃‍♀️

#strava #halfmarathontraining #benevamontrealmarathon #run by @sherika.mtl

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24 days ago

Somehow, the absence of my father
feels a little less heavy in moments like this.

Grateful to have you as my father-in-law. 🤍

#FatherInLaw #Family #Grateful #Blessings by @sherika.mtl

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a month ago

HYROX Washington DC 🇺🇸 | Mixed Doubles

This one felt extra special. Our first HYROX as a team, our first anniversary, and a 1:19 finish. 🥹

Couldn’t ask for a better teammate. 🖤

#HYROX #HYROXDC #HYROXMixedDoubles #HybridTraining #StrengthAndConditioning by @sherika.mtl

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a month ago

R&B session 🎶
Upper body strength + core.

Now that HYROX is done, we’re shifting gears and focusing on the next goal: half marathons in October

Training split:
3x strength — upper, lower & full body
4x runs — easy, long, tempo + speed work

Different goal, different training phase. Less focused on lifting heavy, more focused on quality, technique and moving well — while putting a little more emphasis on building my running. 🏃🏽‍♀️
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#Running #HalfMarathonTraining #HybridTraining #StrengthAndConditioning #MontrealTrainer by @sherika.mtl

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a month ago

Happy 1 year anniversary handsome, ily ♥️ by @sherika.mtl

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a month ago

Always a pleasure glamming this girl ❤️✨ @sherika.mtl

Half Updo & Glam on this gorgeous beauty 💟
@glamgallery.ca by @sherika.mtl

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3 months ago

I remember getting my first pull-up in my early 20s.

Today, at 35, I celebrated with 35 pull-ups. 🎂

The number itself doesn’t matter.

What matters is what it represents: years of consistency, showing up, and investing in my health.

Exercise has been one of the greatest gifts I’ve given myself, keeping me strong, capable, and grateful for all that my body can do.

35 feels pretty good. ♥️

#35AndThriving #pullups #calisthenics taken in Malecón, Puerto Vallarta by @sherika.mtl

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4 months ago

Today I spent the day volunteering at Sula Dog Shelter in Puerto Vallarta. 🐾

I’ve always loved animals, and spending time with these dogs reminded me why. My own dogs have gotten me through some of the hardest moments of my life, and I’ll never be able to put into words what they’ve given me.

What hit me the hardest today was seeing how many of these dogs have come from abuse, neglect, and trauma, yet they still choose to trust. They still choose to love. 💕

I didn’t think writing this post would make me emotional, but it did.

These dogs deserve so much more than what they’ve been through. If today taught me anything, it’s that resilience and unconditional love often come from those who’ve suffered the most. by @sherika.mtl

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4 months ago