Labour Day Workout

Hello There Internets

I made one of my kick ass clients do this workout on Labour day and we both agreed it was so awesome we should share it with the world. If you need to me elaborate on anything feel free to email me or comment below.

Warning: do not try this workout if you are not of reasonable fitness because it's a hard one.

Circuit 1: Cardio Tabatas

1. Burpies: 5 Sets of 20 seconds with 10 second break
2. Mountain Climbers: 5 Sets of 20 seconds with 10 second break
3. Stair Run: 5 Sets of 20 seconds with 10 second break

Circuit 2: Leg Blaster

1. 45 Seconds of agility ladder in out jump squats
2. 45 Seconds of jump lunge
3. 45 Seconds of romanian deadlifts
4. 45 Seconds of yoga ball bridges

2 minute break: repeat circuit 3 times

Circuit 3: Cardio Tabatas 2

1. High Knee Run:  Sets of 20 seconds with 10 second break
2. Bosu Lateral Run:  Sets of 20 seconds with 10 second break
3. Alternating Rope Drill:  Sets of 20 seconds with 10 second break

Circuit 4: Arms!

1. 45 seconds of push ups
2. 45 second bent over K Bell Row
3. 45 second lateral raise/front raise combo
4. 45 second bent over posterior delt fly with dumbells

2 minute break: repeat 3 times

This should take you about an hour to do. If you can get the breaks down to 1 minute for Legs and Arms you should be done quicker.

Enjoy mwwwhahahaha

Stay Strong

Byn <3

Basic Nurtitional Program to Get You Started

Hello There Internets!


Today I'm going to post a simple nutrition program for you to follow to help get you started on the road for success nutritionally.


This program is intended to help those who are not following a nutritional plan currently and want to take a little ownership about what is going into their body. I'd like you to keep in mind that this is mearly a guideline and serving portions may increase or decrease depending on....

• Your training or physical activity level
• Your goals
• Your hight and weight
• Your age
• Your sex

For example, if one of your goals is to loose fat and gain muscle then you must ensure your training is sound to achieve these goals and you are getting the right caloric intake (i.e. BMR + activity expenditure.) This can be pretty tricky to figure out and takes a lot of playing around to find out what works for you.

Anyhoo, here is the plan. I'll provide an example meal so you get an idea of what I am talking about here.

  Basic Fat Loss/Muscle Building Nutritional Program

Breakfast: within the hour of getting up, 1 serving of complex carbs, 2 servings a protein, 1 serving of fruit.

•  2 poached eggs on 2 slice of 12 grain toast, half a glass of orange juice not from concentrate
• 1-2 glasses of water.

Snack 1: 2-3 hours after breakfast: 1 serving of protein, 2 servings of vegetables

• 8 almonds OR 1-2 hard boiled eggs and 1 cup of chopped fresh vegetables
• 1-2 glasses of water

Lunch: 2-3 hour after snack 1: 1-2 servings of protein, 2-3 servings of vegetables, 1 serving of complex carbs (eat them in the order listed)

• Mixed greens and vegetable salad with 4 oz grilled salmon (oil and vinegar dressing on the side) 1 12 grain bun
• 1-2 glasses of water 

Snack 2: 2-3 hours after Lunch: 2 servings of protein, 2 servings of vegetables and 1 piece of fruit if you worked out

• 1 apple with 1 table spoons of almond butter OR protein shake made with fresh fruit, 2 handfuls of chopped vegetables
• 1-2 glasses of water

Dinner: 2-3 hours after snack 2: 1-2 servings of protein, 3 servings of vegetables 1-2 complex carbs

• 2 Cups of whole wheat pasta with soy ground beef and tomato sauce and a salad OR 4 oz steak with yam/sweet potatoe mash and steamed veggies.  

If you follow these guidelines exactly I guarantee you will see results. As for how many calories to eat, for my bootcamp ladies, I have worked that out in your book so you can follow along.

Other tips for success

• Eat as soon, or withing half an hour of getting up.
• Plan your meals for the day on Sunday or the night before, do not eat "on the go".
• make sure you are drinking the amount of water I told you in our session (8-9 cups).
• Avoid foods with high sodium and high preservatives (e.g. Chinese take out or lunch meat).
• If you have an "off day" don't beat yourself up about it, just promise yourself to stick to the plan the next day.
• Have one day you don't worry about what you eat, but don't over do it.
• Minimize alchol consumption for 1-2 glasses/day for women and 2-3/ day for men. The less the better for fat loss!
• Do research to find out the most nutritionally dense foods to get the most bang for your buck (e.g. sweet potatoes vs. regular potatoes)
• Buy your vegetables at a farmers market to save money.

I hope this helps. As always if you have any questions, comments or concerns feel free to email me at robynbertram@gmail.com or leave something down below.

Stay Strong!

Byn <3