CrossFit 416 Daily – Friday, August 11th


Tall Clean – Video

5 x 3-4 reps



Squat Clean

3-3-3-3-3 reps

*Build up



Rounds for time

10 x Front Squats

10 x Over the Bar Burpees

Performance: @50% of 1RM

Fitness: @60% of 5RM

Habits vs Goals

416Life Testimonial – Julie Vincent

Julie Vincent recently finished the 6-week intensive program that 416Life offers. Over the course of the 6 weeks, she lost 9lbs and became much more confident and aware of her eating choices. Here’s what she has to say:

The process to sign up for the 416Life Nutrition Program was very convenient.  Robyn and Emilie made the program easy to follow, exciting and kept it professional. This encouraged me to join the program and provided me with the support to succeed.

The 416Life Nutrition Program taught me a lot about my eating habits and how they affected my life/body. I was not aware of how much emotional eating was affecting my life.   I decided to take control of it!  It’s not always easy but when you are aware of it, it makes the whole process more manageable.

My relationship with food is definitely less emotional than it was 6-7 weeks ago. I’m much more accountable for the type and amount of food I’m having since I started counting my macros.  Tracking your food intake makes you aware of all your habits! For example, I didn’t know that I was eating that much fat every day and that fat had such a big impact on my body composition.

I tracked my food on a daily basis and received helpful hints from Robyn as I went along.  Every week she surprised me with ideas on how I can continue achieving my goals. I found the weekly check-ins and support to be quite helpful.  What I also liked was that Robyn helped me set realistic goals that weren’t too drastic. This contributed to my success in the program and will help me continue with my success after the program.

I definitely had the attention I needed to be successful.  I like the approach of having a call once in a while.  Furthermore, writing down how the week went and having Robyn replying with a lot of information and feedback was extremely valuable. Addressing why I was binge eating and planning my meals ahead of time helped with my success. Doing this introspection work helped take control of my eating patterns.

Without any hesitation, I would absolutely recommend this program to anyone looking to have a better relationship with food.  The amount of knowledge, support, and growth I received from participating in this program will continue helping me in the future.

Don’t overthink this and do it.  Change doesn’t happen without any action.


To sign up for 416life, click Here!

Fantastic Fresh Rolls


Rice Paper

Thin slices chicken or turkey slices

Red Bell Pepper

Sweet Yellow Pepper

Cucumber, thinly sliced length wise

Carrot slices

Beet Hummus(Link to recipe)


Per 1 roll

10G Protein

20G Carbs

5G Fat



Wet rice paper in warm water for 5 seconds. Place down on flat surface and allow to sit for 15 seconds. Spread the hummus on the lower half of the wrap (the packaging on the rice paper has a picture of this). Add veggies and protein of choice. Wrap up all items, folding sides in first


For more tips and trick and recipes like this one, make sure to follow 416Life Nutrition and Lifestyle on Instagram here!

Sign up for the program Here!

Beet Hummus

Delicious Beet Hummus 


19 oz (1 can) chickpeas, rinsed and drained

100g/2 medium beets, cooked and cut into cubes


2-3 cloves garlic

3 tbsp olive oil

3 tbsp apple cider vinegar

Salt and pepper to taste


Combine all items into food processor. Blend until it is a nice smooth texture. Season to taste.



Makes 12 servings

Per serving

110 kcal

4.5g fat

4g protein

13g carbohydrates


Learn more about 416Life Nutrition and Lifestyle today!


Tracking Personal Recovery to Improve Performance – Here’s How

How can I track and optimize my recovery?

We all know that recovery is important to our training success.  Understanding your own recovery will help you make informed decisions about your training. But what should you be looking for?  How do you know when you might need a little more rest?

Recovery needs to be constantly monitored using a series of indicators that will show trends in increasing or declining performance.

Below are 9 indicators that can be monitored daily.

Resting Heart Rate

In times of distress (Flight or fight) the heart rate will elevate, this may be a sign of sympathetic overtraining.  A decreased heart rate may indicate parasympathetic “rest and digest” stress, which brings the body back to homeostasis.

Resting heart rate can be measured by taking the pulse on your wrist or neck and counting the number of beats in 60 seconds.  The most accurate time will be before getting out bed (from a decent night’s sleep).  Following 3 weeks of data, a change +/- 5% can be considered a negative response associated with fatigue or stress.

Body Weight

Drastic changes in body weight can have negative effects on performance and cognitive functionality.  Weight can fluctuate because of loss or gain in body fat, muscle mass and/or insufficient hydration or nutrition.  Monitoring weight will provide feedback on daily energy and hydration needs.  A loss of body weight of greater than 2% is considered a negative response, and can negatively impact recovery and performance.


Sleep quantity and sleep quality are important markers to track in relation to performance.  Sleep affects growth hormone and testosterone production and release; the immune system; and muscle repair, all of which can affect performance. It has been suggested that eight hours of sleep each night should be the target, and a good marker to set when tracking sleep quantity.  While in a deep sleep, more oxygen, growth hormones and nutrients are delivered to muscles which will aid in better recovery.  Measuring sleep quality can be as simple as: Did you wake up during the night? were you tossing and turning?  Were you restless?  There are also many apps you can download to help track sleep quality.


When the sympathetic nervous system is triggered due to stress such as increased training volume or intensity, appetite will decrease.  This will negatively affect energy balance, hydration and performance.  Proper consumption of macronutrients and micronutrients will affect recovery, performance, immune-system, and hormonal balance.  This marker will also be directly related to body weight changes.

Muscle Soreness

The effectiveness of a training program can be tied to the principle of overload.  Challenging the body differently in each training session with adjustments in movement, volume and intensity to produce a positive training response.  These variables if applied properly will damage muscle fibers and result in soreness.  Persistent or severe soreness can indicate the need for further recovery.


Many of the above markers can be affected by mood.  Work, family, relationships, finances can be very stressful and we see mood swings, depression and anxiety very often in today’s population.  These stressful states will have a negative affect on training, and are worth monitoring throughout a given day.

Immune Status

Everything you’ve read about “sweating it out” may not be the best solution to recovering when feeling under the weather.  When a feeling of headaches, nausea, gastrointestinal discomfort, coughing, or sore throats are present; high intensity training can exacerbate the symptoms, and is recommended to not partake in training until recovered.

Previous Training Day

Effective training programs should lead to progress.  If training is leading to a drop in results it may be indicative of decreased recovery status.  Everyone will have a bad day here and there, but a trend of poor performances in training is a clear sign of that further recovery may be needed.


Tracking these markers over days, weeks and months will provide you with a snapshot of how effective your recovery is.  Using a rating scale of 1-5 is an effective and easy approach.  After a few weeks of data, follow these guidelines.

1)80-100% positive trending responses is a green light to continue your training and recovery processes and potentially even in crease volume or intensity

2)60-80% positive trending responses, you should continue training, but with caution. Potentially lower training volume and intensity or plan another rest day

3)Less than 50% positive trending responses is an indication to stop your training program and prioritize your recovery method and strategies.

In our 416Life Nutrition and Lifestyle program, recovery plays a major role in our prescription.  The templates we provide to members include an interactive table and chart to map out your recovery markers week to week.  These markers assist your coach in determining nutritional or lifestyle adjustments to help reach your goal.



You can learn more about the 416Life program here, or book a FREE Goal Setting session with Coach Robyn to see if the program is a good fit for you.




416Life Team: Meet Robyn Shaw

Robyn is the Nutrition Coach at 416Life and the girl behind the program. She is currently studying for her Precision Nutrition Level 1 certification. She has experience and a passion for opening peoples eyes to the world of flexible dieting so they can reap the same benefits she had through her time working with a coach.

Who are you and where are you from?
Hey! I’m Robyn Shaw, originally from Manotick. It’s a cute little town about a half hour south of Ottawa. I loved everything about growing up there and still miss it. I moved to Toronto for school about 6 years ago and have finally adapted to big city living!
What are your favourite types of activity? Least favourite?
I competitive swam for a few years and still really enjoy swimming although I don’t do it nearly as much as I should. Most of my time is dedicated to CrossFit training now. I try and get out of the gym, ride my bike and take long walks with my dog whenever I can. It’s easy to get stuck inside the gym so I try and put in an effort to be active outside as much as possible. If I lived by a good surf spot, that’s something I would do almost every day.
What do you do when you’re not working or working out?
I’m currently studying for a couple different certifications, which I guess you could consider work as well but I really enjoy learning. I also spend some time painting or drawing to keep that creative side of me alive and chatting with my family as much as I can. I don’t have any of my immediate family in the city so I like to keep them all in my lives as much as I can.
Did you always know you wanted to be a CrossFit and Nutrition Coach? What was the plan before this?
Haha. This is funny. My Dad used to try and pay me to work out when I was much younger. I grew up with an incredibly active older brother and my Dad is also very active. So I was always around it but it took me some time to get into the fitness world and it’s a much more recent transition than you might think. I moved to Toronto to attend the Ontario College of Art and Design University and definitely fell into the artist lifestyle. Eating whatever I could, never really working out until about half way through my undergrad. I gradually got into CrossFit and it slowly became a bigger part of my life. I picked up coaching at CrossFit 416 shortly after graduation in 2015 and since then it’s turned into my passion. For a long time I wanted to be a full time artist and eventually open up my own studio/gallery space. It’s still a plan B!
Where do you find healthy recipes?
Pinterest! Love that place. I also have a few good websites I visit frequently like FitBeauties and KatiesFitScript. Honestly, I just look for recipes anywhere online and then make adjustments that will fit my macros a little better.
What’s the main positive thing you notice about living a flexible lifestyle?
It’s sustainable and it works.
How can you help a new client feel comfortable starting 416Life?
I want every member that signs up for the program to remember that I’m human as well and that I’ve gone through similar or same experiences with food that they have or they will. Food is incredibly emotional, and psychological and as a coach I completely understand that. I used to be (and sometimes still am) the queen of emotional eating and have slowly started to find a way to manage it into a way where I can still enjoy food that I love and be able to work towards my goals at the same time.
 Any words of wisdom?
Every few months, check in with yourself and ask yourself what your goals are and what you’re trying to achieve through flexible dieting. Our goals are constantly changing so our diets should change too! We don’t have to be on a strict diet if our goals don’t require it. It’s best to find a balance where you can be happy with any diet plan you decide to be on.