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I’ve designed and filmed 20 effective workouts that are going to be launched for a period of 28 days, which means 5 workouts per week in the month of May.
After several years in the fitness industry and training hundreds of women, creating the Coco Fitness app and sweating on almost 100 live workouts, I have a good idea of what my clients love and want.
My clients asked for full home workout videos (not just sample of the exercises or swipe videos) that are efficient and easy to follow, that include an integrated timer with sound, and of course, music.
All you have to do is grab your DBs and follow me for 15-30 minutes!
Happy National Beer Day! 🍺 #nationalbeerday
I searched the word "beer" in photos of my phone and I found so many beautiful memories of our travels. 💚
You know I always advocate for a balanced life.
✅I move almost every day.
✅ I eat well more often than not… but above all I enjoy life.
I will never let my fitness goals affect my family or social life. The time with them is too precious!😍…And I’m a beer lover! 😋
So here are SOME beer shots I took while traveling… you can spot my daughter in most of them. 🥰
I miss traveling, I especially miss being in Austria, but I’m grateful to be home with the people I love.❣️ #bubble
Taco Tuesday 🌮
💛Here’s a very easy salad to make with different flavors and texture.
💚Voici une salade que j’adore et je devrais faire plus souvent. Elle est très facile à faire avec différentes saveurs et texture.
La dressing est très simple et santé!
Recette sur mon site / Recipe on my web site.
Here’s a Workout I did LIVE last week: Glutes and Shoulders.
I loved this one! 🔥
Equipment needed : DBs + Bench or Chair
Time : Under 30 minutes
3 rounds :
10 per side ESL Hip Thrusters
15 HF Hip Thrusters
10 DB Shoulder Press
30 sec. Lateral Raise
30 sec. Jumping Lunges
➕
2 rounds (Finisher) :
30 sec. Squat + Press
30 sec. Around the World
📲Si tu veux joindre mes LIVE Workouts, le lien est dans ma bio.
✅C’est pour tous les niveaux, je donne des modifications pour chaque exercise.
📵Personne ne peut te voir.
⏱Tu peux t’inscrire et le faire quand tu veux, si l’heure du LIVE ne fonctionne pas avec ton horaire.
Happy Sunny Tuesday! ☀️
With the Coco Fitness Spring Bundle, I talk about several general health topics, including hydration - water (Which was one of the most popular goals for my clients).
💦 Here are 6 of my favorite tips for drinking more water every day.
👉🏼Swipe to see my favorite, given by @dts_edu while taking an online course with them.
1. Carry a bottle : Even if you work from home, have a bottle with you at all times. This is the basic stuff, but the most important.
2. Put a bottle on your nightstand at night : Every evening, fill your bottle and place it on your nightstand. In the morning, first thing, drink a bottle when you get up, before your coffee and breakfast.
3. Add bubbles : It adds variety and there are many flavors on the market. Be careful with water with added juice or sugar. We want one ingredient only: water.
4. Infuse water with fresh fruits and herbs : It adds flavor and freshness. Be creative!
5. Drink from a straw : It makes it easier to mindlessly drink.
6. Get a refill as soon as it’s empty : No need to say more. Just keep…drinking.
Les LIVE Workouts se poursuivent, mais celui de ce matin était spécial : j’ai partagé mon écran avec @fanny.hache de @puravidadieppe ✨💚
⏱Si vous ne pouvez pas le faire à temps, vous pouvez toujours vous inscrire plus tard et le faire à un temps qui fonctionne à votre horaire. Lien dans ma bio.
Voici un aperçu du workout : HIIT 10 minutes
💜AMRAP 5
10 DB Deadlift
10 per side Curtsy Lunges
15 Goblet Squats
20 Sumo Pulse
+
💙AMRAP 5
10 DB Chest Press (on bench or floor)
10 DB Shoulder Press
10 DB Row
15 KB (DB) Swing
⏩AMRAP stands for As Many Rounds (or Reps) as possible. Fais le plus de rounds possible en 5 minutes.
Nous avons terminé le workout avec 15 minutes de Yin Yoga. 👉🏼Swipe au dernier vidéo pour voir en fast forward. En théorie, on ferait chaque stretch pour 3-5 minutes.
Happy Sunny Wednesday!
Here’s a workout that I did earlier today with my clients in my gym.
I modified some of the exercises so you can do it from home with dumbbells and bench only.
3 sets :
10 per side Split Squats
12 DB Romanian Deadlift
12 Squat + Press
➕
3 sets :
10 per side DB One Arm Row
12 DB Hammer Curl
30 sec. DB Reverse Fly
➕
30 + 20 + 10 + 5
Pushups (Modify as needed. You don't need to do them unbroken).
Jump Over Bunch (or Mountain Climbers if you don’t have a gym bench).
Le Spring Bundle commence officiellement demain. Inscription est encore en ligne : www.cocofitness.ca
Les Live Workouts se poursuivent chaque semaine, le link pour l’horaire est dans ma bio.
Happy Saturday! ☀️ ❄️
Here’s an example of a Live workout from earlier this week.
⏱It was less than 30 minutes.
3 sets:
45 sec. Curtsy Lunges
30 sec. Hip Thrusters
30 sec. Alternative Rows
+
3 sets :
12 Squats (1.5 reps)
10 Pushups
30 sec. Scaptions
+
Finisher
2 sets :
30 sec. Russian Twist
30 sec. Mountain Climbers
📲Prochain Live workout :
Demain, dimanche à 9:00 am.
L’horaire de la semaine prochaine est dans ma bio.
I haven't posted any workout videos in a while. 👋🏼
I have been devoting a lot of my time to my Winter Bundle clients and also, quite recently, to my LIVE WORKOUTS.☺️
J’ADORE animer des workouts live, ça me rapproche d’une autre de mes passions (et ancienne carrière): l’enseignement. 🍎
Voici un workout que j’ai donné live il y a quelques semaines. 📲
Equipment : DBs are optional
4 rounds
1 min. Squats
45 sec. Lunges
30 sec. Pushups
15 sec. Plank
Link in my bio for the full list of upcoming live workouts.
📲Premier (officiel) LIVE WORKOUT ce soir 7:45 pm. 😁
Horaire et info dans ma bio.
The only way I can feel like I am in Europe is #lyonnaisesalad
I love putting an egg on top of my salads. Here, I also added @simplyforlife_dieppe sausages, roasted Brussels sprouts and homemade croutons.
The vinaigrette was made with olive oil, lemon, maple syrup, salt and pepper.
Pour ceux qui se demandent, voici des informations concernant le Winter Bundle qui début le 10 janvier. ❄️ 💪🏼
Les places sont limitées et se remplissent vite.
Envoyez-moi vos questions en privée! ☺️
J’ai très très très hâte que ça commence! 🤩🤸🏼♀️
Joyeux temps des Fêtes à tous. ❄️ 🌲
Profitez-en pour être présents et bougez en famille
❤️
Happy Holidays everyone! 🌲
📸: @nadinebrideaubreau
Happy Holidays everyone! ❄️
Here’s one of my favorite workout, that mostly targets Glutes and Shoulders. This one can be completed in a fairly short amount of time.
3 sets :
12 Sumo Squats
12 Pushpress
10 DB Romanian Deadlift
3 sets :
10 per side Elevated Foot Hip Thrusters
12 DB Scaption
10 per side Static Lunges (If you lean forward slightly, more emphasis will be placed on your glutes).
3 sets :
30 sec. : Lateral to front raise
30 sec. DB Hip Thrusters
📲Don’t forget to download and subscribe to the Coco Fitness App.
The App has two sections:
☑️Gym and ☑️Home
In the Home Workouts section, there’s a No equipment category for those who prefer body weight workouts or simply do not have workout equipment at home.
#keepitsimple 🖤 #thecocofitnessway
Only $13.49\month
Get a 7 free day trial
🥕Carrot Soup🥔
This is probably the easiest, tastiest soup I make. A great way to add vegetables to your balanced plate.
Recipe on my blog, linked in my bio.
✨
G i v e a w a y a l e r t
✨
We’ve partnered with @klozetboutique on their 12 Days of Local Giveaway and we are SO excited to give one lucky winner the Gift of Wellness!
Enjoy a one-year subscription to Coco Fitness App plus all other amazing prizes offered by all these fantastic local businesses listed below. 🥰 A total value of $1100!
Want to win?
✨
1.Follow @klozetboutique, @cocofitness.ca , @eastnd.ca , @puravidadieppe , @rehab1performancenb ,
@sequoiatrinity and @spincomoncton !
2.Like this post.
3.Tag your friends (each tag = 1 entry).
4.Share to your story for a double entry.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Winner to be announced 23/12, good luck beauties!
Delicious, filling and comforting.
@skinnytaste
Happy active Wednesday!
Here’s a workout that only requires bench.
4 rounds :
10 per side Bulgarian Split Squats
30 sec. Incline Pushups
10 per side Step Ups
30 sec. Jump Over Bench
12 Bench Dips
📲A reminder that in the Coco Fitness App, there are two sections: Gym and Home (dumbbells).
In the Home Workout section, there’s a No equipment category.
🖤#keepitsimple
Only $13.49\month to subscribe.
Get a 7 free day trial. #cocofitnessapp
Here’s a workout I did tonight.
When I lack time or motivation, it's often this short workout that I end up doing...
Minimal equipment, effective, basic movements, guaranteed sweat!
It took me less than 15 minutes.
10 rounds
10 Inverted Row (or DB Row if you don’t have a bar)
10 Pushups
15 Squats
📲A reminder that in the Coco Fitness App, there are two sections: Gym and Home (dumbbells).
In the Home Workout section, there’s a No equipment category.
🖤
#keepitsimple
Only $13.49\month so subscribe. Get a 7 free day trial. #cocofitnessapp
Happy Sunny Thursday! 😎
Sometimes, I like to add treadmill sessions to my weight training.
So here’s my workout from this morning.
I modified certain exercises to enable you to do it from home. I put in parentheses the original exercise I did, using gym equipment.
4 rounds:
10 per side DB One Arm Row (12 Inverted Row)
12 DB Pullover (12 Latt Pulldown)
10 DB Curl (10 BB Curl)
10 Hammer Curl
10 DB Reverse Fly
4 min jog on treadmill
📲A reminder that in the Coco Fitness App, there are two sections: Gym and Home (dumbbells).
In the Home Workout section, there’s a No equipment category. 🖤 #keepitsimple
Only $13.49\month so subscribe. Get a 7 free day trial. #cocofitnessapp
Home F U L L B O D Y 🌟
Equipment needed : Dumbbells + Bench or chair
3 sets
10 Sumo Squats
10 Chest Press
+
EMOM 15
- 15 Squat and Press
- 15 DB Row
- 10 per side Single Leg Hip Thrusters
- 15 DB Crunches
- 12 DB Upright row
📲Don’t forget to sign up for my App. You will have access to several Home Workout programs and there’s tons of Add-On Workouts (some without equipment).
Only $13.49\month so subscribe. Get a 7 free day trial. #thecocofitnessway
I hope you’ll join me!
ANNOUNCING THE
My online coaching and support will help you develop a better understanding of basic nutrition, fitness concepts, and guide you towards a healthier lifestyle.
4-Week Interactive Package:
Individual Registration: $125
Buddy Bundle: $90/person (2 or more)
Starts January 3
