Goooood morning! I’m off to a slow start over here and this post is up a little later than usual, but I had a late delayed flight last night and needed to sleep in so I didn’t hate the world. We didn’t get home until almost 2am and I was so tired and exhausted that I didn’t even brush my teeth or wash my face. And waking up like that when it’s also snowing outside…well that’s just not a great way to kick off a Monday. But I’m ready to turn it around. Time to wash my face, put on a little makeup like a give a damn, and get back to work in the gym and back to my routine after an indulgent weekend.
Vacations use to stressssss me out. I would pretty much starve myself beforehand in hopes of being as thin as possible, then once vacation came on, I would overly indulge in anything I could get my hands on and then come home feeling completely defeated. And I think that’s what many people go through if they’ve ever been someone who had their weight yo-yo through the years. Luckily I’ve been able to break this pattern over time and can now completely enjoy my vacation without stressing.
That freedom has been huge. And the way I’ve been able to break that pattern is through consistency. At the end of the day, as long as I’m consistent when I’m at home when it comes to my meals, my workouts and my sleep, I know I’ll be fine throughout any vacation. I always fit in some vegetables, some workouts and some extra desserts. And that will mean I will come home feeling like I’ve taken a small step back in my goals. But since I’ve done this in the past, I know that with just a few days of consistent workouts and clean meals, I will be back to feeling myself in no time. No crash dieting, no starving myself, no extra working out, no hating myself for enjoying my trip…just simple maintenance. And I can thank my consistency throughout the last 8 years for giving me that freedom. Vacations are no longer a stressor. And now I enjoy my vacations more than I ever have in the past.
So today I’m kicking off my Monday with a CrossFit workouts and lots of veggies! Time to get after this week back at home so I’m ready for my next vacation in the future!
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Sunday – Rest Day
Monday – CrossFit Broadway Class
Every 30 sec for 5 mins (11 sets): 2-7 Toes to Bar (Pick a number and stick with same number throughout. (+1 from last time)) – I did 6 reps unbroken for 11 sets
– REST 1 min then –
Every 30 sec for 5 mins (11 sets): 2-7 Kipping Handstand Push Ups / Hand Release Push Ups – Same rules as above. – I did 7 kipping handstand push ups for 11 sets
Then 27-21-15-9 Reps For Time: (13 min cap)
- Thruster 95/65
- Burpees Over Bar
I don’t remember what time I finished but I use 55# and I remember it being hell
Tuesday – Strength accessory work – see workout here
4 sets of: 5 sumo deadlift (increasing each set) and 20 45 degree rounded hypers
Then 9-7-5-3 barbell hip thrusts (increasing each set)
And 3 sets of 50 frog pumps and 5 chin ups
Then to finish, 3 sets of: 7 sumo stance squats (increasing each set), 5 pull ups, and 20 kneeling banded hip thrusts
Wednesday – Strength accessory work – see workout here
3×7 overhead squats with 30 standing banded hip abductions per leg after each set
3×20 barbell kneeling hip thrusts with 20 reverse frog pumps after each set
3×20 barbell hip thrusts followed immediately by 15 BW hip thrusts
3×15/15 KB Bulgarian split squats with 30 feet elevated frog pumps after each set
And to finish, I did 4 rounds of 10 alternating pistols followed by 10 Crossfit style burpees
Thursday – CrossFit Broadway Class
Every Minute on the Minutes x 10: Alternating
- 5 Muscle Ups or 7 Strict Pull Ups – I did 7 strict pull ups every round
- 10 Strict Press (50% Of 1 rep max) – I used 50#
Then For Time: 12 min cap
25-20-15-10-5 Deadlift (225/155)
60 Double Unders after each round
I finished in 7:44 using 115#
Friday – Rest Day/Travel Day to Phoenix
Saturday – Bootcamp class at Mountain Shadows Resort
Free Travel Workout:
Here’s what I did while traveling in Phoenix!
5 rounds of –
12/12 smith machine lunges (increasing weight each round)
15 KB bosu ball squats
12/12 KB row (not pictured)
And 5 rounds of –
12 smith machine narrow stance squats
10 pike push ups
5 pull ups (not pictured)
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