Posted 12 June 2014 by Interview:

Emilie Provencher


How/when did you get started in training and living a fit lifestyle?

Before starting in the fitness industry I studied like a professional ballet dancer. I left my little town and home with my family when I was only 11 years old for that discipline. My determination, hardwork and my passion was driving me at that age too. I learned early how to work with my body, feeling my muscles, being on stage, dieting and dealing with competition to get a good role at a show. I was a tiny ballerina but lots of times I was considered too muscular. At the age of 17 I decided to go to the gym just for fun and explore something else. The revelation for me was when a personal trainer complimented me for the muscular mass that I was able to achieve fast. Wow! For the first time in my life it was a positive point! But it took a long time to completely leave my first passion to dedicate my entire life to fitness. Now, I only find my «ballet dancer» side on stage and when I take my Hot Yoga class!

How do you stay motivated?

I’m surrounded by so many amazing people (my girl, family, friends, clients and supporters). They are my first motivation to keep going because they give me positive energy day after day! I simply live a dream and I’m totally passionate with what I’m doing. The key is the balance. All athletes have areas to improve themselves so I focus on short, medium and long term goals. I love scheduling photoshoots between competitions. It’s fun and  makes it easier to stay focussed. I have to put in place good variety in my workouts. I love trying new protocols, techniques or training methods to challenge myself!


What types of cardio have worked best for you?

I’m not a fan of cardio but I really push myself particularly during functional training with supersets and short rest periods. But like a said before I like to challenge myself so I sometimes go to spinning sessions or go running outside. If I have to do it at the gym I'll do HIIT training.

Do you have a favorite healthy recipe?

I don’t have one particularly. I’m a big fan of fresh nutritious salads or omelets with dry tomatoes, avocados, spinach, almonds, cranberries and chicken.

What does your diet consist of?

Having 6 meals per day works well with me. I’m always changing and cycling my macros. I make my training plan combine well with my diet strategy.

Typical Day

Meal 1: Eggs whites, gluten free bread, almond butter, berries. omega 3 NutraSea hp, Primer Magnum, Vitamin B-12, Greens Magnum.

Meal 2: Chicken or red meat, broccoli, asparagus or zucchinis, coconut oil.

Meal 3: Chicken salad, nuts, vegetables, sweet potatoes.

Post-Workout: Protein Shake, rice or sweet potatoes, glutamine.

Meal 5: Red meat with mixed vegetables, olive oil.

Meal 6: Egg white omelet, spinach, avocado, Omega 3 NutraSea hp.

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How do you deal with cravings for junk foods,
sweets and salty food?

I’m never craving junk foods as it hasn't been part of my life for a long time. If I want to eat a treat meal I prefer to eat at a good restaurant or a good diner with family/friends.

Between my competition preparation I play with dressing in my recipes. I enjoy a treat meal once a week with 1 or 2 glasses of red wine.  In the summer I love Ice Cream when I take a long walk with my little girl. These simple things in life have to exist when you dedicate yourself and work hard year after year in the fitness industry. It’s all about balance. During competition preparation it’s more restrictive but it’s never a reason to make my diet boring. It’s part of my job to teach others to find a better way to live a healthy and happy lifestyle. For a sugar rush it can be really helpful to take 2 pieces of dark chocolate before my workout and add cinnamon in my coffee, egg whites, oatmeal or protein pancakes.

What are your top 3 favorite exercises?


  • Deadlift for good posterior chain recruitment and good hormonal response.
  • Cross Over Split Squats or Cross Over high step up (Glutes!)
  • Every core exercise.

Do you listen to music whilst you train?

Yes!! Absolutely! I truly observe my drive getting higher with music!

It’s really a mix and always depends on how I feel. I have to confess that Michael Jackson’s songs are some of my favorites!

What is your training routine like?

I like starting my session with a functional exercises like full squats, deadlifts or chin ups. I include one abs exercise 4 times a week after my workout.

Full Workout

Do you set short and long term goals?

My short term goal is my next competition like a Pro Fitness Model at the WBFF Worlds Championships in Las Vegas and growing my business (supplements store and Private Training Studio).  At the same time I am learning to be the best mother that I can be for my 16 month old little girl.

My long term goal is to continue helping people to grow in the fitness industry or achieving their personal goal. I want to learn and grow year after year in this community with my boyfriend Alain Gosselin. My business and my passion are one. I’m so blessed.


What are you most proud of?

With no hesitation I will say my little girl. My pregnancy was a surprise and I had never thought that it would feel so natural for me to be a mother. I’m such a hard worker to achieve my goals and she puts balance in my life by her presence. When I’m with her I appreciate every little and simple moment.

I’m proud to have pursued my dream and believing that it can be possible if I was ready to put all the effort and energy into it. Now, I’m on stage with women that I was watching to motivate me a few years ago. That’s such an honor. That’s proof to me that I was right to be focussed and determined on the path I took.

Who are your favorite, athletes or fitness models?

Ashley Horner, Jamie Eason, Andreia Brazier.

What supplements would you use/recommend if any?

The diet and healthy lifestyle are crucial.  I always use supplements from Magnum Neutraceuticals (Quattro Protein, Primer, DNA, Serum, Glutamine, Greens) and NutraSea Omega 3 from Ascenta Health.

What 3 tips would you give to any woman wanting to get a feminine, CutandJacked physique like yours?

  1. Consistency.
  2. Always challenge yourself by different training methods or different goals.
  3. Lifting heavy.

...Can I add one more?


Emilie Provencher, WBFF Pro Fitness Model

Born: December 29th 1983

Height: 5’1’’

Weight: 105 lbs

Emilie's facebook fanpage:

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