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Mission accomplished! I completed my first full marathon on Sunday. The weather was beautiful and it almost reached 30 degrees.
It was such a fulfilling experience. The maximum distance I ever ran before was 20km and I knew it was not going to be an easy task to complete the full 42.3km in one session.
I started with a relatively good pace by achieving the first half in 2 hours, but at the 21km marker my legs begun to feel very stiff. I tried to release some tension by taking a 3 minutes break to stretch at a water station, but my legs felt very stiff & I was never able to reach my previous pace.
They were giving Glu Gel at the station and I tried it for the first time. I heard many time to not try anything new at a competition, but I still gave it a shot. It wasn’t a good idea. There were other factors to account, but after a sip I felt instantly dizzy as I saw lot of people passing out from the heat. I drank a cup of water & took half a Cliff protein bar & it helped me feeling better.
Not too long after, I hit the ‘’wall’’ around the 25km marker, my legs felt even more tight and each steps was painful as hell. The wall lasted for about 5km. Fortunately, I had my phone on me to keep track of my pace and I tried to distract my mind with all the supportive messages that I received from my friends & family. I was confident that once I reach 30km marker that it would be easy to reboot my mind and run the last 10km as if I started fresh.
The last 8 km were pretty tricky. It was quite an effort to transition from fast walking to jogging and I tried to never stop because it felt almost impossible to go back into a running form. I was swinging my arms like crazy to help myself moving forward and release some tension on the legs.
The adrenaline kicked-in on the last 2 km & there are no words to describe the euphoria it felt to pass the finish line.
My family was waiting for me at the finish line & I stayed in bed for 36 hours.
Now back to training and looking forward to 2015 & set new goals!

Mission accomplished! I completed my first full marathon on Sunday. The weather was beautiful and it almost reached 30 degrees.
It was such a fulfilling experience. The maximum distance I ever ran before was 20km and I knew it was not going to be an easy task to complete the full 42.3km in one session.
I started with a relatively good pace by achieving the first half in 2 hours, but at the 21km marker my legs begun to feel very stiff. I tried to release some tension by taking a 3 minutes break to stretch at a water station, but my legs felt very stiff & I was never able to reach my previous pace.
They were giving Glu Gel at the station and I tried it for the first time. I heard many time to not try anything new at a competition, but I still gave it a shot. It wasn’t a good idea. There were other factors to account, but after a sip I felt instantly dizzy as I saw lot of people passing out from the heat. I drank a cup of water & took half a Cliff protein bar & it helped me feeling better.
Not too long after, I hit the ‘’wall’’ around the 25km marker, my legs felt even more tight and each steps was painful as hell. The wall lasted for about 5km. Fortunately, I had my phone on me to keep track of my pace and I tried to distract my mind with all the supportive messages that I received from my friends & family. I was confident that once I reach 30km marker that it would be easy to reboot my mind and run the last 10km as if I started fresh.
The last 8 km were pretty tricky. It was quite an effort to transition from fast walking to jogging and I tried to never stop because it felt almost impossible to go back into a running form. I was swinging my arms like crazy to help myself moving forward and release some tension on the legs.
The adrenaline kicked-in on the last 2 km & there are no words to describe the euphoria it felt to pass the finish line.
My family was waiting for me at the finish line & I stayed in bed for 36 hours.
Now back to training and looking forward to 2015 & set new goals!

I’m Hyped for my first Full Marathon in 5 days . Performing a trifecta this summer gave me the confidence to push my limits one last time in 2014.

I’m Hyped for my first Full Marathon in 5 days . Performing a trifecta this summer gave me the confidence to push my limits one last time in 2014.

Get the proper tools to help you calculate your intakes . (Electronic scale, tablespoons & cups) 

I had a hard time estimating proper portions and initialy i made the mistake to consume too much in one sitting. 

It is important to break down the right portion of protein strategically during the day (eat more often but much smaller portions) 

Your body can process only so much protein in a single sitting. A recent study from the University of Texas found that consuming 90 grams of protein at one meal provides the same benefit as eating 30 grams. It’s like a gas tank, says study author Douglas Paddon-Jones, Ph.D.: “There’s only so much you can put in to maximize performance; the rest is spillover.”

What’s your take on the matter ??

Get the proper tools to help you calculate your intakes . (Electronic scale, tablespoons & cups)

I had a hard time estimating proper portions and initialy i made the mistake to consume too much in one sitting.

It is important to break down the right portion of protein strategically during the day (eat more often but much smaller portions)

Your body can process only so much protein in a single sitting. A recent study from the University of Texas found that consuming 90 grams of protein at one meal provides the same benefit as eating 30 grams. It’s like a gas tank, says study author Douglas Paddon-Jones, Ph.D.: “There’s only so much you can put in to maximize performance; the rest is spillover.”

What’s your take on the matter ??

It’s easy to count calories, but it is important to eat nutrient rich food to maximize & cover all your macros ( fat, protein, carbs) & it’s even more crucial to exceed all your micros (vitamins, calcium, iron, etc) 

I use natural supplements like maca powder,chlorophyll , raw cacao, chia seeds, hemp seeds, spirulina,  flax seeds To exceed  micro easier.

Feel free to comment & share on how you maximize your macro / micros =)

It’s easy to count calories, but it is important to eat nutrient rich food to maximize & cover all your macros ( fat, protein, carbs) & it’s even more crucial to exceed all your micros (vitamins, calcium, iron, etc)

I use natural supplements like maca powder,chlorophyll , raw cacao, chia seeds, hemp seeds, spirulina, flax seeds To exceed micro easier.

Feel free to comment & share on how you maximize your macro / micros =)

3rd day in a row on a 1850 calories budget. 

My goal is to drop my bodyfat level below 9% while continuing training at the same level of intensity & not affect recovery . 

The greatest challenge is to split these calories & macros strategically during the day. 

Last week, I had to learn the hard way & I made a lot of adjustments in my portions & macros segmentation. 

Personally, I don’t have any previous experience in cutting bodyfat below 10%  while training, but I did a lot of reading & asked a lot of questions In the past 2 weeks. I’d appreciate any feedback. So feel free to comment. 

For now i’m trying a 40-50 grams of fat, 130-160 grams of protein & The rest are strategically eaten carbs ( approx 30-50 grams portions ) taken before & after cardio or / and gym sessions. 

I use those macros as a base and i’ll make adjustments on a daily basis .

Protein might seem low but I don’t do bodybuilding. Everyday is different training from calisthenic, strenght & conditioning, plyometrics, cardio & endurance training. 

I will always listen to my body & use common sens. My priority is to fuel my body for peak performance and recover fast above dropping BF%.   It’s a long term project. I just need a small calories deficit every day to see the results in a few months. 

For now i set a few rules. I try to limit fruits consumption before 7pm & at night I eat as snacks a lot of raw veggies ( or cooked with a little dijon for flavour)

 I banished all pasta, rice & all bread except small portions of ezekiel bread. 

I read about carbs cycling to avoid slowing down your metabolism (when you limit carbs on a daily basis) . How often do you peak your carbs consumption in a month & by how much you increase it ? 

I use myfitnesspal app to keep track of everything.  

#EverythingIsWithinYourReach

3rd day in a row on a 1850 calories budget.

My goal is to drop my bodyfat level below 9% while continuing training at the same level of intensity & not affect recovery .

The greatest challenge is to split these calories & macros strategically during the day.

Last week, I had to learn the hard way & I made a lot of adjustments in my portions & macros segmentation.

Personally, I don’t have any previous experience in cutting bodyfat below 10% while training, but I did a lot of reading & asked a lot of questions In the past 2 weeks. I’d appreciate any feedback. So feel free to comment.

For now i’m trying a 40-50 grams of fat, 130-160 grams of protein & The rest are strategically eaten carbs ( approx 30-50 grams portions ) taken before & after cardio or / and gym sessions.

I use those macros as a base and i’ll make adjustments on a daily basis .

Protein might seem low but I don’t do bodybuilding. Everyday is different training from calisthenic, strenght & conditioning, plyometrics, cardio & endurance training.

I will always listen to my body & use common sens. My priority is to fuel my body for peak performance and recover fast above dropping BF%. It’s a long term project. I just need a small calories deficit every day to see the results in a few months.

For now i set a few rules. I try to limit fruits consumption before 7pm & at night I eat as snacks a lot of raw veggies ( or cooked with a little dijon for flavour)

I banished all pasta, rice & all bread except small portions of ezekiel bread.

I read about carbs cycling to avoid slowing down your metabolism (when you limit carbs on a daily basis) . How often do you peak your carbs consumption in a month & by how much you increase it ?

I use myfitnesspal app to keep track of everything.

#EverythingIsWithinYourReach

Officially registered for the Marathon de Montreal On Sept. 28, 2014! 

I’m excited since It’s going to be my first 42KM ! A year ago.. I would have never believe that I would ever be able to compete in anything like that . The experiences I had with @spartanracecanada gave me the confidence that I can achieve anything I want to. We can achieve anything with A little hard work & a lot of consistency ! #believeInYourself

Officially registered for the Marathon de Montreal On Sept. 28, 2014!

I’m excited since It’s going to be my first 42KM ! A year ago.. I would have never believe that I would ever be able to compete in anything like that . The experiences I had with @spartanracecanada gave me the confidence that I can achieve anything I want to. We can achieve anything with A little hard work & a lot of consistency ! #believeInYourself

Had a great weekend in Mont Ste-Marie on July 26 & 27th, 2014

I completed the Super with my brother on saturday (15km) & followed up the next day with the beast (25km) to earn my first spartan trifecta ! 

This was an incredible experience & would like to thanks everyone that made it possible . @mtl_calvo @efilast @jennfink @alexsin89 I really wanted to try the Ultra Beast in Vermont this year, but I decided to wait for next year . I look forward to the spartan season in 2015 .

Had a great weekend in Mont Ste-Marie on July 26 & 27th, 2014

I completed the Super with my brother on saturday (15km) & followed up the next day with the beast (25km) to earn my first spartan trifecta !

This was an incredible experience & would like to thanks everyone that made it possible . @mtl_calvo @efilast @jennfink @alexsin89 I really wanted to try the Ultra Beast in Vermont this year, but I decided to wait for next year . I look forward to the spartan season in 2015 .

Brothers in action at the beast weekend in Ottawa. I’m really proud of his performance @ the super !! Next year, It will be his turn to complete the trifecta with me =)

Brothers in action at the beast weekend in Ottawa. I’m really proud of his performance @ the super !! Next year, It will be his turn to complete the trifecta with me =)