jessstjohn jessstjohn

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Jess St John  • Flips & Lifts • Vegan • Certified Personal Trainer @fuzionfitnesscambridge • Team Canada Cheer Alumn (for now) • Mental & Physical Health Advocate

This is my favourite cardio workout I’ve ever designed. It’s an add on/pyramid style workout that you do for time. The way it works is the first round you do one rep of the first exercise. The second round you do one rep of the first exercise, and two reps of the second exercise. So each round you start from the top and add on another exercise. I filmed (and sped up, a lot), my last round so that I have all the exercises filmed. Here’s what I did, if you try it, let me know!!
1 handstand push up
2 kipping pull ups
3 clapping push ups
4 box jump pistol squats (2 per leg)
5 burpees over barbell
6 barbell push presses
7 toes to bar
8 bent over barbell rows
9 barbell deadlifts (I did stiff legged)
10 steps on your hands
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Fun fact: this circuit hits all major muscle groups!
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Note: use the same weight for all barbell exercises to save time. The point of this circuit is cardio rather than muscle building so you do not need a heavy weight! I used 55lbs!
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#wod #pyramidworkout #crossfit #calistenics #gymnasty #cfg #bodyweighttraining #handstand #handstandwalk #pistolsquat #workoutoftheday #sweat #gymmotivation #vegains #vegansofig #veganbody #vegancalisthenics #femalecalisthenics #girlswithmuscle #ontariomuscle #fitgirlsworldwide #veganmuscle #plantbuilt #sendit #happy #positivevibesonly #vegancrossfit #personaltrainer #cometrainwithme

I think one of the most applicable sayings I’ve heard in communications is McLuhan talking about how a fish doesn’t know it’s wet or even know what water is. I think being able to take a step back and evaluate parts of your life that you’ve never thought to question is so important to self discovery. This is why I’m vegan, and healthy, and happy. If I continued to live life the only way I’ve ever known it, I wouldn’t be who I am today. Step out of your comfort zone, do some self reflection. Meditate. Just be. See what happens ☺️ #happymonday
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#selfreflection #health #yoga #stretch #handstand #calisthenics #upsidedown #flexible #sunny #sweat #underarmourwomen #nikewomen #vegan #veganathlete #vegains #plantbuilt #balance #stability #ontariomuscle #fitgirlsworldwide #nikewomen #sweat #happy #positivevibesonly #meditation #vegansofig #motivationmonday #monday #vegancalisthenics

Banana split 🍌🍌🍌
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Happy Friday! This week has been crazy but I feel like I’m starting to settle into a routine. Being a student as an adult is hard lol. 11 more weeks to go 😱😄
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#splits #flexible #flexibility #flexiblefriday #flexfriday #gymnasty #gymnastics #cfg #cheer #yoga #workouteverywhere #bananas #vegan #vegains #veganathlete #veganbody #veganmuscle #plantbuilt #doingveganthings #bananasplit #happy #sweat #positivevibesonly #ontariomuscle @ontariomuscle #fitgirlsworldwide

At the beginning of the month I asked you guys what your goals are and you had some really awesome and inspiring ones! So, I thought I’d share with you my goals for the month! Goals:
Develop a routine that isn’t overwhelming and involves self-care.
Make my press to handstand consistent and work toward a pike press and press from splits.
Try not to do EVERYTHING (I don’t need to journal, do yoga, meditate, etc all in one day).
Make more time for my relationship.
Spend time with family and friends.
Do things for fun like going to hockey games or the movies.
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Not all goals have to be fitness related to involve health! For me, I need a good balance of a social life and me time to take care of my mental health ☺️
Hope you’re all having a great Tuesday!
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#gym #goals #flexibility #stretch #vegains #veganathlete #yoga #gymnasty #cheer #underarmourwomen #sweat #happy #positivevibesonly #sendit

Flexxxxxxin on this Friday! 💪🏼 I’ve got a busy weekend ahead! My cousin is getting married tomorrow and the rehearsal dinner is tonight - IM SO EXCITED!!!!! Still managed a quick workout this morning (although this pic is from Tuesday lol), and now it’s almost go time! Training will have to wait in the meantime, and that’s fine 💕 What are your plans this weekend?
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#flexfriday #vegains #veganfitness #veganbody #veganathlete #plantbuilt #girlswholift #veganswholift #girlswithmuscle #veganmuscle #underarmourwomen #fitnass #booty #girlswithabs #flex #happyfriday #sweat #sendit #happy #positivevibesonly #cfg #calisthenics #yoga #crossfit #quadsquad #quadseparation

Y’all asked for ab workouts so here are 10 exercises plus variations LETS GO:
1. Hanging leg raises. Make it harder by letting go with one arm. Also make it harder by pulling through your arms and doing a skin the cat to get back to your starting position!
2. V sits & L sits. Hold them as long as you can!
3. Landmine sit ups
4. Hollow body rockers. Add weight for a challenge!
5. Side hollow body rockers. Add weight for a challenge!
6. Alternating leg V-ups
7. V-ups with hollow body rolls. Don’t let your shoulders or legs touch the ground when you roll!
8. TRX plank pike ups, tuck ups, alternating leg tuck ups, and alternating leg kicks.
9. Toes to bar. You should be passing through both an arched and hollow body position. Adding the swing allows you to arch. This increases the range of motion compared to strict hanging leg raises.
10. Cable abdominal twist.
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Like I said before, having a strong core is important to stabilize your body while lifting. It reduces risk of injury or pain. Having visible abs comes from a combination of building abdominal muscles and maintaining a fairly low body fat percentage. Whether or not visible abs are your goal, it is still important to train them! HAPPY WEDNESDAY!
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#abs #abworkout #sixpack #sixpackabs #girlswithmuscle #girlswithabs #girlswholift #workoutmotivation #motivation #fitspo #vegan #vegansofig #veganmuscle #vegains #plantbuiltmuscle #gains #abgains #nikewomen #underarmourwomen #fitgirlsworldwide #ontariomuscle #musclecanada #personaltrainer #cometrainwithme #calisthenics #cfg #sweat #happy #positivevibesonly

I love this song @beberexha
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It’s time for many to head back to school! Just a reminder that your mental health comes first! Things to do if you’re struggling:
•get organized
•journal
•write down/repeat positive affirmations
•yoga/meditation
•talk to a friend or counsellor
•shower/bath (helps so much)
•take you time but don’t forget to socialize
•take your time, take time off if you need to
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I’m 27 and I’m entering the final semester of my undergrad career. FINALLY. Tbh I don’t know where I’d be if I didn’t take time off when I was younger. There’s no shame in taking the path less traveled. Forget what everyone says you need to do, and do what’s right for you, boo 💕
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#mentalhealth #mentalhealthawareness #mentalhealthishealth #calisthenics #sendit #mondaymotivation #motivationmonday #sweat #cfg #gymnastics #streetworkout #barstarzz #vegains #plantbuilt #veganhealth #vegansofig #positivevibesonly #underarmourwomen #nikewomen #fitgirlsworldwide #ontariomuscle #musclecanada #happy #goals

Cardio from Wednesday! ↔️ Going for time: started out at 24:22 (hungover lol), last week was 19:58; this week was 18:13.
5 clean and jerks
40 kettle bell swings
5 clean and jerks
40 box jumps
5 clean and jerks
40 burpees
5 clean and jerks
40 wall balls
5 clean and jerks
40 kipping pull ups
This is one of my favs! Would you try it? Can you beat my time?! #sendit
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Song @iamcardib @migos
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#sweat #gymmotivation #crossfit #cfg #WOD #vegancrossfit #calisthenics #vegancalisthenics #fitspico #hiit #cardio #vegains #underarmourwomen #flexfriday #girlswithmuscle #girlswithabs #leaningout #cut #shredz #vegansofig #plantbuilt #happy #positivevibesonly

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