$125 first month for individual program setup and initial consultationThen$50 per month maintenance Whether you’re facing a new health diagnosis or simply feeling off track due to the demands of career, family, or both,…
Registered Holistic Nutritionist
What is a Registered Holistic Nutritionist
A Registered Holistic Nutritionist, or R.H.N approaches health and wellness by taking into consideration all aspects of an individual’s life. Not just a nutritional approach, but mental, physical, emotional, and environmental. Professionals who are trained in holistic nutrition approach health from a whole-person perspective using nutritional education as the primary tool. It’s not a standardized approach, but rather an analysis of each person’s unique health needs and goals.
Cameron Murdoch is a highly experienced and dedicated Registered Holistic Nutritionist, Certified Sports Nutritionist and Certified Personal Trainer with a passion for promoting optimal health and wellness. With an athletic background spanning several decades, Cameron has immersed himself in various disciplines, from martial arts to endurance sports, and has become a versatile athlete and wellness professional.
Health and fitness are closely intertwined, and it’s essential to address both aspects when discussing overall well-being. Cameron understands the crucial relationship between health and fitness and incorporates this approach into his practice.
15 minutes warm up
Only rest 60-90 seconds max between sets
Bench Press 4x8-12 - Rest 45-60 seconds between sets
Pushup 3xMax sets
Arnold press 3x12
Upright row 3x8-12
Tricept Bench Dips 3x12
Skull Crushers 3x8-12
Straight Leg raises 3x15 - rest :45 sec sets
Plank 3x:30 sec - :45 sec between sets
15 min cardo of choice - zone 2
15 min warmup
Only rest 60-90 seconds max between sets
Squats 4x8-12
Bulgarian split squats 3x8 (Dumbbells)
Romanian Deadlifts 3x12 (using dumbbells)
Lat Pull-down 3x12 or Pull-ups 3xMax (can use bands)
Landmine Rowing 4x8-12 (First two sets use wide grip THEN last two sets use narrow grip)
Back Extension 3x15
Barbell curl 3x12
Hammer Curl 3x12
Situps 4x20
Skipping 4x 2:00 on/ :30 off
Cardio
warm up 15 minutes
cardio for next 15 min
Rest 3 min
HIIT Routine - 5 minute rounds of work for 3 sets (total time 15 min)
Minute 1:00 Air Squats
Minute 2:00 skip rope
Minute 3:00 Kettlebell swing - choose a KB on the slightly lighter side so not taking rests
Minute 4:00 Burpees
Minute 5:00 Sit-ups
Keep moving throughout/adjust pace to compensate for no rests
Cool down.
Warmup 15 min
Bench press 3x8-12
Dumbbell Fly 3x12
Push Press 3x8-12
Seated Dumbbell Press 3x12
Rear Delts 3x12
Dips 3xMax - Negatives until at least 8 reps
Seated Dumbbell Behind Neck Tricept Ext xx12
V-ups 3x15
Mountain Climbers 3x30
15:00 min cardo zone 2
15 min warmup
Rest 60-90 seconds between sets
Squat 4x12 (slightly lighter then straight into number 2.)
Wall sit 4x:30 (rest 1:00 then back to squats)
Romanian Dumbbell Deadlift 4x12
Bent over row 4x12
Pullup or Pull down 3x8-12 (if pull up, use bench and negatives to achieve rep count)
Good Mornings 3x12
Dumbbell Curls 7s for 4 sets
7:00 AMRAP
6 Burpees
12 box step-ups/step down