Valerie Champagne – Inspiring CrossFit Athletes In & Out of the Box

Valerie Champagne exemplifies why I love sport. Her own personal history and experiences, views as a coach and motivating attitude are nothing short of inspiring. Interviewing her is like asking for a list of amazing mantras. I really feel like everyone should carry around Valerie in their back pocket!

Valerie is the coach and owner of Top Notch CrossFit located at 81 Plymouth Street in Winnipeg. Having started as a CrossFit athlete herself seven years ago, she began coaching the sport three years ago. For someone that has such a short coaching career, she is extremely knowledgeable and has a true talent for motivating her athletes.

Valerie herself did not grow up in a sports driven household. She was “the kid on the sidelines with the low confidence to even try out”. This personal experience growing up is why she loves working with kids – especially the kids who themselves, are on those sidelines hoping to be brought in. She knows first-hand how intimidating it is to start when you aren’t an “athlete”. She started CrossFit without a sports background, and became an exceptional athlete.

Coaching those like her – having never equated themselves to being athletes – is what she loves. “What excites me most about coaching is watching an adult or child walk into our box feeling a little overwhelmed and a little bit nervous. They are often doubtful of their abilities and hesitant. What transforms weeks and months later is a confidence. They are doing things they never thought possible. They feel better, they move better, and they hesitate a lot less. All they have to do is just start! Just start!! No matter where you are at…..just start. Believe in yourself…you are capable of so many things you never thought possible. Embrace the journey… it will have its highs and lows but it will be all worth it,” says Valerie.

Valerie is quite unique in that she coaches everyone from kids to adults. She is able to tailor training and motivation to each person, regardless of age or fitness ability. “We have people who are happy to come in and get a good sweat going, and hang out with some great people. There are others who want to take it to another level and test themselves in a competition environment. We support them and prepare them to do so,” says Champagne.

She knows that success is measured differently by each individual – whether someone has been able to stop certain medications, finally get into their favorite pair of shorts or a reach a specific fitness goal. She develops personal relationships and friendships with each individual and respects each of their own personal journeys and takes time to celebrate their successes.

Valerie recognizes that sometimes people have bad days and can get down on themselves and may want to give up. “As a coach you do what it takes to keep them there. It may take some adjustments of the workout itself, revaluating goals, or just a reminder of how far they have come,” Valerie says.

CrossFit is a community. As such, she has been fortunate to have many coaching mentors. It is no surprise that the ones that stand out most to her are “the ones that are able to make a personal connection, root you on every step of the way, challenge you and who keep you interested in the sport.” It is no surprise as this is what Valerie does with her own athletes.

Unlike most sports, CrossFit is a unique sport in that there are quite a large number of female coaches. Valerie equates these numbers to the fact that the sport itself respects women as equals. Even at the last CrossFit Games, the prizes for podium winners were the same for men and women – something relatively unheard of in sport. Valerie trains females and males in the exact same movements and progressions and they are all treated as equals.

She is confident in her own coaching and feels that because this has been proven, she has gained the deserved respect. She believes however, that sport in general needs to recognize the expertise that women bring to the table and recognize it and respect it equally.

Valerie’s desire for her athletes goes beyond how many deadlifts, pullups or squats they can do. She wants them to be happy in their own skin and have the best quality of life for a long time… no matter how old or young. This is also her personal view on life and her hope for her two girls. She also stresses that all bodies come in all sizes and shapes but that the most important thing is that it is a healthy and strong body. Our bodies are capable of different things and we must embrace that.

Her biggest successes as a coach are the moments when a member has thanked her for supporting them. “It may have been a little tip I gave them to reach a goal or encouraging word to get them through the process. As a CrossFit kids’ coach the moments that stand out are when they come to me in class and tell me how they did their own workout at home or had family members do one with them. I know I have had an impact,” says Champagne.

It is obvious that Valerie gets out just as much as she gives from coaching. “I do this to give back what this sport has done for me. The level of confidence I have, the way I feel, the role model I am for my girls. I want to inspire those 9 year old girls sitting on the side lines and those 30 year old ladies that never played a sport in their life and now can call themselves athletes. Everyone has it in them, they just need someone to grab their hand and take them for the ride. It is quite the ride!”

Want to read about more inspiring sport women who are killing it? Click here.


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