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Nicola Langley (Paviglianiti)

@storiesnotselfies

3.2K

followers

1276

following

IPF 57kg ➡️Now a Powerlifting New Mom🤰
🇨🇦SBD Canada Athlete @sbdcanada
🧡Reformance Sponsored Athlete
@reformancetraining @alfred.reformance
🏠@path2own

POSTS STORIES REELS TAGGED

To the Woman Who Refused to Break
I celebrate Me

celebrating resiliance ,choosing myself again and again and having the courage to keep going when things felt impossible.
I'm celebrating finding strength in family in places i did know existed.
Becoming a mother, learning how to navigate life as a single mom, carrying responsibilities I never imagined, while dealing with people and cultural norms which i was sort of deviating from.

Making choices that many people questioned and didn't make sense to them .
It took a strength I didn't know I had.

A lot of days were filled with doubt and uncertainty.
Days I had to put on a brave face while carrying battles that nobody could see.

Here's to showing up,selflove even when nobody sees the struggle behind the smile. ❤️

#Powerlifting #SingleMomStrong #StrengthThroughStruggle #Consistency #WomenWhoLift

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Crazy to think this is becoming just a weekly top set. Maybe soon I’ll double this.. 🔥

705lbs/320kgs x 1.

This will be a fun year!

Clothing/equipment: @a7canada �Coaching/Nutrition: @alfred.reformance @reformancetraining

#83kgs #IPF #CPU #OPA #MPA A7Canada ReformanceTraining KingOfTheLifts Squats BenchPress Deadlift Powerlifter Powerlifting Strength

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There are a lot of changes that happen to the body during pregnancy, birth, and postpartum. Nicola Paviglianiti is living through it all - she competed at Canadian Powerlifting Nationals 2025 at 17 weeks pregnant, and then gave birth in August 2025 and is now on her journey to get back to the platform.

She’s accepted lifting looks a bit different right now, and shared with us some of her best advice for new moms (or really anyone) getting back to training.

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Cues aren’t inherently good or bad (for the most part), but they do need to be specific to the individual and the goal.

In powerlifting the goal is to lift heavy, so cues with an external focus can help. For example:

“Push the ground away.”

“Drive the bar through the ceiling.”

Also consider focusing on bar speed. You can cue the lifter to move the bar as fast as possible or even use a velocity tracker to give real time velocity feedback!

#ReformanceTraining #powerlifting #strengthcoach #coachingcues #trainsmart

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Knee valgus can be advantageous in certain contexts. Elite weightlifters and powerlifters may exhibit momentary knee valgus during heavy lifts, particularly during the ascent phase of a squat. This can be a strategic maneuver to maximize the use of the adductor magnus, which is the primary hip extension muscle during deep squats. Individuals often manage momentary valgus within their biomechanical limits. For some lifters, allowing a slight inward movement of the knees can engage stronger muscle groups more effectively, enabling greater force production and overall performance.

Furthermore, a slight degree of knee valgus may be a natural aspect of squatting biomechanics due to anatomical structure. In such cases, eliminating knee valgus completely might be counterproductive and lead to less efficient movement patterns. However, it’s important to distinguish between controlled, slight knee valgus in experienced elite athletes and uncontrolled valgus resulting from poor technique or muscle imbalances during unilateral, ballistic exercises. In the latter case, cueing the athlete to improve technical prowess and, if necessary, programming specific exercises to strengthen certain muscle groups may be warranted.

#Reformance #ReformanceTraining #squat #biomechanics #powerlifting #longfemurgang

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We've only been coached for 3 months, and I've reached so many of the goals already. 💪💪🙌🙌

Feeling like a true powerlifter!! 😎

Today, we unlocked that double red Pr for deadlift and that yellow bench. On September 17th, we reached the red and green (and silver) squat

This involves newest prs and last!!:)

-Deadlift-

120kg/264.55lbs

1 set of 1

-Squat-

92.5kg/203.93lbs

1 set of 2

-Bench-

50kg/110.23lbs

1 set of 1

Im so grateful for this gym community, I have so much respect for all of you. You've all become like family to me. ❤️

Getting coached and training properly is a decision that truly changed my life. I haven't seen this much improvement emotionally or physically in myself until I started lifting. This is truly an addiction that brings so much joy and allows you to meet incredible people.

We got our first comp coming up soon and training with these numbers is crazy, knowing that ill be able to lift more then these number for my first meet is amazing!
So thankful 🙏

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5

Being pregnant doesn’t mean you have to stop training—in fact, staying active can provide real physical and mental benefits.

The common myth that lifting weights during pregnancy harms the mother or baby is largely unsupported when training is done safely and appropriately. That said, modifications are essential.

Adjusting training frequency, intensity, duration, and focus (such as avoiding supine movements later in pregnancy) helps accommodate your body’s changing needs. As pregnancy progresses, further tweaks may be necessary, and it’s important to stay alert to any warning signs. While current scientific guidelines offer helpful direction, they aren’t one-size-fits-all—always consult a healthcare professional if you’re unsure.

Check out our post for practical tips on training smart and safely throughout pregnancy!

Want to learn more? DM us @ReformanceTraining for coaching inquiries!

#Reformance #ReformanceTraining #powerlifting #programming #pregnancyfitness #pregnancyworkout #fitpregnancy

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Saturday was good

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age: unknown, vibe: exotic🎂🦚

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Knee valgus can be advantageous in certain contexts. Elite weightlifters and powerlifters may exhibit momentary knee valgus during heavy lifts, particularly during the ascent phase of a squat. This can be a strategic maneuver to maximize the use of the adductor magnus, which is the primary hip extension muscle during deep squats. Individuals often manage momentary valgus within their biomechanical limits. For some lifters, allowing a slight inward movement of the knees can engage stronger muscle groups more effectively, enabling greater force production and overall performance.

Furthermore, a slight degree of knee valgus may be a natural aspect of squatting biomechanics due to anatomical structure. In such cases, eliminating knee valgus completely might be counterproductive and lead to less efficient movement patterns. However, it’s important to distinguish between controlled, slight knee valgus in experienced elite athletes and uncontrolled valgus resulting from poor technique or muscle imbalances during unilateral, ballistic exercises. In the latter case, cueing the athlete to improve technical prowess and, if necessary, programming specific exercises to strengthen certain muscle groups may be warranted.

#Reformance #ReformanceTraining #squat #biomechanics #powerlifting #longfemurgang

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Highlights from last week’s training

@coach.kevinly- 280kg x 2 (PR)
@kanan.pl - 157.5kg x 1
@storiesnotselfies - 160kg x 1 (preggo PR 🥳)
@_shimontsuruya_ - 310kg x 1

Special congratulations to @chris.seville, who recently completed at the APA Masters nationals. Chris went 9/9, winning the M1 U93kg division, qualifying him for the 2025 IPF World Classic Masters Championships!

Squats: 240kg (+10kg PR)
Bench: 158kg (+3kg PR, NR)
Deadlift: 275kg (+5kg PR)
Total: 673kg (+38kg PR, NR total)

Great work, everyone!

#Reformance #ReformanceTraining #Ateam #powerlifting

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Happy Mother's Day to all the moms (and moms-to-be!) out there who inspire and lift us up while striving for and achieving their own goals.

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