Archives du blog

WOD of the day

Hello folks!

Voici le programme pour aujourd’hui, style circuit, cardio-muscu.

Here is today’s program, circuit style, cardio and strength.

Exercise #rep #set
Ball leg curl 12 2
Squat-Press 12 2
Bunny hop – 5 burpees combo
Ball leg curl 12 2
Squat-Press 12 2
Bunny hop – 5 burpees combo
bicep curls 21’s 2
tricep extension 15 2
10 jump squat – 10 tuck jumps
bicep curls 21’s 2
tricep extension 15 2
10 jump squat – 10 tuck jumps
jump squats

jump squats

Et pourquoi le faire dehors?

Questions, commentaires, surtout n’hésitez pas à me contacter!

Why not take it outside?

Questions, comments, do not hesitate to contact me!

Cam xxxx

Workout variations

Petit truc du vendredi!

Quand le temps est restreint ou quand le programme prévu régulièrement ne semble pas très attirant ce jour-là, je suggère de créer un circuit qui cible une partie du corps en particulier. Je fais le circuit autant de fois que le temps me le permet ou jusqu’à épuisement total. C’est efficace, court et on a le sentiment d’avoir bien travaillé.

Voici une partie de mon entraînement d’hier qui ciblait le haut des bras. Je suis bien endolorie aujourd’hui 🙂

N’hésitez pas à me demander des idées pour vos entraînements, bon weekend!

Cam

**************

Friday’s tip!

When time is an issue or when the planned workout doesn’t look too appealing that day, I suggest you create yourself a circuit of a few exercices that target one body part. You repeat the circuit as many times as possible in the amount of time available to you or until complete exhaustion. It works, it’s fast and you get the feeling that you got a good workout in that day.

Here is part of yesterday’s circuit I did for the upper arms. I’m really feeling it today 🙂

Don’t hesitate to ask me for circuit ideas, have a good weekend!

Cam

Quick workout + recipe

image
Pumpkin seed butter cookies

Bonjour!  Pour débuter la semaine du bon pied, voici un entraînement complet rapide et une recette de biscuit avec le fameux beurre de graines de citrouille que j’ai récemment trouvé.

Si vous me suivez sur Facebook, vous avez vu cet entraînement lundi soir.

10 à 15 minutes d’échauffement (course, vélo, squat, swings de bras, de jambes, etc)

Effectuer 2 à 3 sets:

Reps Exercise  
10 each side Med ball circles
10 each side Med ball wood chops
12 Upright row  
12 Dips feet on ball
12 Walking lunges with DB
10 Cossak extensions
10 Leg curls feet on ball

Et terminer avec 10 à 15 minutes de course (ou autre). N’oubliez pas de vous étirer et d’utiliser le rouleau de mousse si nécessaire.

Maintenant, pour les biscuits:

Mélanger 1/4 tasse d’huile de coconut, 1/2 tasse de sucre brun, 1 oeuf et 1/2 c.à thé de vanille. Ajouter 1/2 tasse du beurre de citrouille. Dans un autre bol, mélanger 1 tasse de farine, 1/2 c.à thé de bicarbonate de soude et 1/2 c.à thé de sel. Ajouter graduellement le mélange de farine au mélange de beurre. Cuire à 375 F pendant une quinzaine de minutes. Donne une dizaine de biscuits!

******************

Specifik / Crossfit Rosemont

 Hello! To start off the week on a good note, here is a full body fast workout and a recipe with the super nutritious pumpkin seed butter that I recently found.

If you follow me on Facebook, you’ve seen this workout on Monday.

Start with 10-15 minutes of warm-up (run, bike, squats, leg and arm swings, etc).

Do 2 to 3 sets of:

Reps Exercise  
10 each side Med ball circles
10 each side Med ball wood chops
12 Upright row  
12 Dips feet on ball
12 Walking lunges with DB
10 Cossak extensions
10 Leg curls feet on ball

Finish with a 10 to 15 minutes run (or other). Do not forget to stretch and use the foam roller if necessary.

Now, for the cookies:

Mix 1/4 cup of coconut oil, 1/2 cup brown sugar, 1 egg and 1/2 tsp vanilla. Add 1/2 cup of pumpkin seed butter. In another bowl, mix 1 cup of flour, 1/2 tsp of bakind soda and 1/2 tsp of salt. Stir gradually into pumpkin seed butter mixture. Bake at 375F for 12-15 minutes. Enjoy about 10 cookies!

Holidays!!!

1 more day at work and then vacation time!

I’m super excited for the upcoming holidays and I’m not planning a lot of strenuous exercise for that period…so what’s the plan to avoid serious damage?

The goal here is to get into a maintenance phase. I’m not planning any progress in any direction, I just want to keep the level of fitness I have managed to achieve for the past few months.

First, you need to know that in maintenance, you can cut 2/3 of the exercise volume you were doing for about 5 or 6 weeks before you start to regress. For me, this means that I can workout at the same intensity only twice a week for the next couple weeks and I will keep the same fitness level I’m at right now.

Of course, this is true only if your nutrition is on track. During the holidays, this can be quite a challenge. Are you up for it? I am!

Here are our holiday nutrition commitments:

  1. I will make a conscious choice of everything that goes in my mouth

  2. I will not skip meals

  3. There will be protein in every meal and snack

  4. I will have a healthy breakfast even if I overindulged the night before

  5. I will have a snack one to two hours before dinner

  6. I will drink tons of water

  7. I will alternate one alcoholic beverage with one glass of water

  8. I will have dessert and cheese but in small portions

You can also include this short cardio workout every other day :

3 times the 1st circuit with 1 min rest after:

  • 1 min Jumping jacks

  • 30 sec. Burpees

  • 10 Push-ups

  • 20 Reverse crunches

  • 30 sec. Plank

3 times the 2nd circuit with 1 min rest after:

  • 50 Squat (fast)

  • 20 Crossover lunges (10 each leg)

  • 16 Bridges

  • 30 sec. Bicylce crunches

  • 1 min Side planks (30 sec. each side)

and stretch 🙂