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crystal@crossfit204.com
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Started June 10, 2016 106 0 0
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  • It’s easy to see how I stay motivated 🖤♠️
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What’s on the agenda today for training friends? Lifting all the weights? Some conditioning? Rest day!
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I’ll be training with our Nasty nooners today! The workout is:
4 rounds:
Row 500m
21 overhead squats
18 box jump-overs
15 c2b pull-ups
Rest 3 minutes
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If you don’t have a Metal wall - do you even lift!?
#metal #fitness #glutes
  • Behold the Buddha bowl!
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This amazing lunch has 700 g of veggies in it, and it was filling and delicious.
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This was my first experiment. Recipe coming soon!
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#buddhabowl #buddhabowls #veggies #iifym #food #macros #inthekitchen #feedfeed #salad #bowls #healthylunch #winnipegnutrition #nutritionist #food #healthymeal #204 #204lifestyle #lunch #whatsforlunch #veggiebowl #foodphoto #whatiate #goodfood
  • Do the little things- like lat pull-downs!
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I rigged up this exercise by hooking a band through my pull-up bar and then putting a wooden dowel through it. I stood far back enough to maintain constant tension on the band. I focused on tempo... a solid pull-down and then a 4-5 second eccentric back to the start.
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4 supersets combined with delt flies for reps of 12-15. Rest 60 seconds.
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The lat pull-down mimics the same action you use when pressing down on the bar for muscle-ups or t2b. Much the same way a barbell roll-out feels. I find this an excellent exercise to train that feeling, and eliminate the dreaded ..... chicken wing!!
#lats #delts #mabba #bodybuilding #crossfit
  • In case you missed it in our stories yesterday 🤤....
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These pumpkin spice cookies 🍪 are delicious and can be modified a number of different ways to fit your macros.
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I levelled up today and left room for some dark chocolate chips. My version is high protein, moderate carb and low fat to be contest prep friendly.
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✔️230 Grams of pumpkin purée
✔️30 Grams of quick oats
✔️30 Grams of whey vanilla protein
✔️1 tsp of pumpkin spice
✔️1 tsp of stevia
✔️1 tsp of baking powder
✔️dash of baking soda
✔️dash of vanilla
✔️15 Grams of dark chocolate chips
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Drop onto your baking sheet, use a non stick spray, and top with your chips. Bake at 350 F for 15 minutes. Prepare to devour them!
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Amp up the fats by adding in one egg yolk, or some butter 🤤
#cookies #proteinrecipes
  • Girls who lift 🙋🏼‍♀️
#girlswithmuscle #weightlifting
  • ⭐️Wrapping up the week with some conditioning⭐️
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After a busy week of work, and a travel day for work on Saturday, I felt it in today’s training. When you plan your training - do you only consider what happens in the gym, or do you factor in other life stressors?
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Job stress, major life events, a busy social/family schedule should all be considered when balancing training volume. Mental and emotional stress will manifest with physiological consequences. You can “tough it out” or “suck it up” to a certain extent, but the question is, are you gaining the most from your time spent training, and experiencing success and results, or, are the stressors detracting from your results?
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Things to consider when planning your training:
✔️Do you work a physical job?
✔️Do you get 7-9 hours (or more 🙋🏼‍♀️) of sleep?
✔️Are you experiencing major shifts in life (work/family/sickness)?
✔️Do you manage stress well?
✔️Do you take planned reloads?
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The best indication of how you’re doing here.... how do you feel? Are you fired up to train? Are you progressing in your program? Getting stronger? Faster? Leaner or bigger? Are you moody and emotional? Check in with yourself and decide if an extra rest day will serve you better then a sub par training day. Chances are- it will.
#mindset #workout #fitness
  • We recommend our clients prioritize protein, but we know many don’t eat meat. Here’s a good alternate source of protein, with two more in the full video on YouTube.
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Click link in bio to watch more!
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@silverhillsbakery
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#iifym #macros #macrotracking #feedfeed #inthekitchen #protein #food #diet #nutrition #macronutrients #winnipegnutrition #nutritionist #mabba #204lifestyle #nutritiontips #diettips
  • We think @lisamarielewko looks amazing from start to finish. We’d just like to take a moment to acknowledge her hard work and consistent effort in working towards some goals she had set for herself.🙌🏻
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As a busy Mom of 3, business owner and general hustler Lisa can’t always prioritize her own training. Not everyday was perfect either with a packed schedule or lots of events. Even through Christmas and a hot vacation away, she just stayed consistent. It’s also worth noting that her weight didn’t change drastically from start to finish. When we started she was 146lb at 17 %PBF. When we finished, 142lb at 11% PBF. This is a pretty classic recomposition. She did an excellent job of maintaining her muscle while doing a targeted fat loss.
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The plan now is to cycle food back up to maintenance levels to support training, while staying relatively lean. When the time is right, we’ll start to mass to add some more muscle for future goals!
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Diets don’t work. Nutrition education does. Teaching people how to source protein carbs and fats and build lifelong habits - totally doable 💜
#macros #iifym #nutrition
  • I’m always looking to bring the most to every workout. Through intensity, compound movements, thoughtful programming - I want it to count!
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EMOM ( every minute on the minute) control the rest, loading and intensity. They are awesome! Training today featured 3 EMOM’s that conditioned the whole body. I love this style of workout for me, and my personal training clients!
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Watch the video for some ideas! Comment or DM if you have any questions!
#nutrition #bodybuilding #crossfit
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About me

Small lifestyle changes add up to amazing results over time! Eat the foods you enjoy, look and feel the way you want. Work with us to change your diet, improve your fitness and accomplish your goals. Contact 204 Lifestyle today!

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483 Berry Street, Winnipeg, Manitoba
Canada, R3J 1N6

+1 (204) 880-1001

crystal@crossfit204.com

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