Weekly Workouts + What I Ate in a Day

It’s Mondaaaaaaay! I would say Mondays are the worst, but that just isn’t true. You know what’s the worst? Allergies that make your head feel like it may explode. I had those over the weekend and I finally feel semi-normal this Monday. So Mondays are lovely.

You know why else they are lovely? Because Mondays are the perfect day to re-energize, re-organize and re-motivate. Sometimes we may lose some of those feelings over the weekend when lots of alcohol or tempting food is involved, but Mondays give us another week to analyze our goals and stay motivated throughout the week.

And if you’ve ever wondered how to stay motivated, well it’s quite simple…YOURSELF. You are the only person who can motivate yourself to kick some ass in the gym and to stick with your healthy habits. You are the only person who can decide what you are eating that day or what gym you go to or what positive thoughts you think throughout the day. It’s all on you. Sure, you can have a friend to keep you accountable at the gym or a dietician to help track your food daily, but in the end, it all comes down to you and how bad you want it. Do you want to feel great every single day? Do you want to feel good in your skin? Do you want to feel like the best version of yourself? Because all of that is possible if you are willing to motivate yourself.

So start today. Start waking up with a goal for the day. Start mapping out a plan every week. That plan will look different for everyone. Maybe your plan includes meal prep. Or maybe it includes booking your gym classes for the entire week. Whatever it is, figure it out so you can stay motivated every single day. You know why? Because no one else will do it for you. You got this. You deserve this.

Sunday – Rest Day

Monday – CrossFit Broadway Class

Back Squats: 15 mins to find a 3 rep max – I got to 145#

Then 2 Rounds For Time Of: (9 min cap)

• 470m Run
• 30 Front Squats (135/95) – I used 75#

I finished in 8:30ish

Tuesday – CrossFit Broadway Class

Every 2 mins x 16 mins Alternating:

• 18/14 calories on Bike then Max C2B Pull Ups in remainder of time
• 18/14 calories on Rower then Max HSPU in remainder of Time (Kipping allowed)

* score is total Pull Ups and HSPU combined – I got 84 reps doing strict pull ups and strict db press (instead of HSPU)

Then 6 min As Many RouAP OF:

• 75 DU
• 15 Burpees

I got 3+70 rx

Wednesday – Rest Day

Thursday – CrossFit Broadway Class

15 mins for quality

• 6 + 6 Single Arm Strict Press. Add as you go
• 12 Strict Pull Ups

Then 10min AMRAP OF:

• 15 Deadlift (225/155)
• 10 Box Step Overs (24/20″ with 2 x 50/35 DB’s)
• 15/12 cal bike

Friday – CrossFit Broadway Class

EMOM x 5: 1 Snatch Pull + 1 Snatch + 1 OH Squat @ 50% – I used 65#

EMOM x 5: 1 Snatch Pull + 1 Snatch @ 60% – I used 75#

Then 21-15-9 Reps Time Of: (13 min cap)

• Power Snatch (95/65)
• Toes 2 Bar
• Thrusters (95/65)

I finished in 9:53 using 55#

Saturday – CrossFit Broadway Class

With a partner – 20 rounds for time, 1 person working at a time:

100m sprint

10 front rack barbell lunges (135/95)

10 hand release push ups

We finished around 30 minutes

______________

Free Travel Workout:

5 rounds for time:

50 double unders

15 burpees

35 air squats

On Sale Activewear:

Zella Tank (40% off)

Zella Open Back Top (40% off)

Zella Laser Cut Leggings (40% off)

adidas Swift Running Shoes (20% off)

Joe’s Basic Thong (40% off)

______________

What I Ate in a Day:

Once I woke up, I started my day off how I always do – with coffee at 6am. I made a hot cup of coffee with a tablespoon or so of heavy cream, some liquid stevia and a heaping tablespoon of collagen.

For breakfast, I cooked up  Butcherbox breakfast sausage and ate it with arugula and some Primal Kitchen ranch.

At 10am, I made an iced coffee with cold brew coffee, almond milk and some stevia.

For lunch, I made a coconut wrap with pesto, prosciutto, smoked salmon and arugula. And paired it with roasted brussels sprouts and carrots.

For a snack around 3pm, I had a small bowl of chia pudding (recipe coming soon), peanuts, coconut chips, and banana chips.

For dinner, I made pork chops cooked in Rao’s marinara sauce with spinach and tomato salad on the side.

_____________

I may be compensated through affiliate links in this post, but all opinions are my own. This compensation helps with expenses to keep this blog up and running! Thank you for your support with PaleOMG!

from PaleOMG – Paleo Recipes https://ift.tt/2MjJesz
via IFTTT

loading...