Happy Monday!! I hope your Monday is off to a wonderful start. I woke up this morning, went to the bathroom then went back to bed thinking it was Sunday. Luckily I figured it out pretty quickly so I got my ass out of bed, made myself a collagen coffee and got to work. I try to get myself to the gym pretty early on Mondays so I can start the week off right and get to feeling my best as quickly as possible!
Over the years I’ve begun to figure out the certain things that make me feel my best, so if I’m ever feeling off or down or sluggish or sleepy, I analyze all those details in my life to figure out what is off. So often, people think that feeling tired or bloated or gassy or slow is normal and it is NOT. If you’re feeling any of those feelings, it’s probably time to analyze your diet and lifestyle. Whether that’s because you’re drinking too much alcohol or not enough water or eating something you shouldn’t or not getting enough of something in your diet, dialing in your diet and your needs can make all the difference.
Working out is so important which is why I talk about it every week, but diet is even more important. And if you don’t dial in that diet, you may have a missing piece in your health and may not even know it. If you haven’t done it yet, start thinking about how you feel. Do you wake up sleepy? Do you get stomach aches regularly? Do you have to have multiple cups of coffee? Do you feel bloated? Do you lose motivation throughout the day? Do you have aches and pains? Start looking at how you feel daily and figuring out why. So much of our lives are affected by the foods/drinks we put or don’t put in our body and so much could be altered with a simple change to our diet. So analyze yourself! Start listening to your body and figuring out what you need and don’t need! You deserve to feel amazing and energetic every day so you can live your best life possible. And your body is talking to you, all you need to do is listen!
Sunday – Workout in Hotel Gym in St Martin
3 rounds of: 10/10 one legged deadlift and 15 push ups
3 rounds of: 10 DB thrusters and 30 russian twists
3 rounds of: 10/10 DB bulgarian split squats and 15 burpees
Monday – CrossFit Broadway Class
5 Rounds For Quality (15 min cap)
10 Strict Chest to Bar Pull Ups
10 Strict Handstand Push Ups (3″/2″ deficit if possible)
I got 4 rounds doing 8 strict pull ups and 7 strict handstand push ups
Then 8 min AMRAP Of:
5 Thrusters (155/105)
40 Double Unders
I got 8 rounds + 25 reps using 85#
Wednesday – CrossFit Broadway Class
Every 90 secs x 9 sets (12 mins)
Power Clean + 2 Hang Squat Cleans
First set at 50% of 1 rep max clean. Add as you wish. – I got to 120#
Then 3 Rounds For Time: (14 min time cap)
20 KB Swing (70/55)
20 Wall Ball
I finished in 11:23 using 45#
Friday – Rest Day
Saturday – CrossFit Broadway Class
Fight Gone Bad
5 rounds, 1 minute at each station, 1 minute rest after finishing all movements:
Sumo deadlift high-pull (75/55 – Reps)
Box Jump (24/20 – Reps)
Push press (75/55 – Reps)
*One point per rep or calorie – score is total reps of all 5 rounds
I finished with 443 reps rx
Free Travel Workout:
100 air squats
80 mountain climbers
60 push ups
40 tuck jumps
20 pull ups
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lululemon Tank (20% off)
What I Ate in a Day:
Started my day off with a Vanilla Bean Sweet Cream Collagen Iced Coffee
Then for breakfast, I cooked up some breakfast sausage (I use either Mulay’s or Whole Foods) with Jicama Apple Slaw and an asian beet and artichoke heart salad.
After a workout while I was coaching classes, I had the other 1/2 of my Almond Perfect Food Bar.
For dinner, I had a salmon filet that I broiled for 8 minutes then Jicama Apple Slaw and tomato corn salad with it!
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