Helloooooo out there!! And happy Monday! I’m definitely ready to get back to my routine after a weekend of some cocktails, lots of sugary treats, and not much working out. We had family in town, parties to stop by at and lots of restaurants favs to stop in at. So today I’m kicking Monday off with an early morning workout so I can feel my best right away!
In the meantime, let’s talk about how to stay motivated, especially when we feel like we aren’t seeing got results we want. Well here’s the thing – results don’t come over night. They don’t come in a week. And they sometimes don’t even come in a year. And that can be frustrating. But good things come to those who wait. And those who persevere. I don’t have the genetics to build muscles very easily, which means it’s taken me almost 9 years of consistent working out to get to a point where I finally see some of the changes I’ve been looking for 9 years ago. That doesn’t mean I haven’t seen changes along the way, but JUST NOW am I starting to see some definition and physical changes from the hard work I’ve put in day after day. Not all people are like this. Some of my friends put on muscle and see their body change within weeks of working out, but not me. And that sometimes can get frustrating. It can sometimes feel like what’s the point.
But something I’ve luckily figured out over the many years of working hard on my blog and working hard on myself, is that if you continue to push through the times when it feels like nothing will change, you will wake up someday and finally see some progression. It might not be in the timeframe you want, but it will come. But that means blocking out the comparison of friends or the stupid social media world. Those people have nothing to do with you. Only you do. So stop comparing, stop whining, stop wishing – just simply continue to work hard. Eat well, drink lots of water, sleep a ton, manage your stress, and work out regularly. If you do those things, your body will thank you. Push through the times when you feel like nothing is working. Because it will. You just have forget the self doubt.
Now go kick Mondays ass.
Sunday – Rest Day
Monday – Boxing Class at Compass Fitness through Class Pass
Tuesday – CrossFit Broadway Class
Pre-workout: 3×10 (each leg) weight box pistols (holding 5# DBs out in front during pistol)
Single Arm Strict Press: 4 x 7 each arm – I used 30# DB
Max effort strict Pull Ups following each set of presses (14mins) – I did 6 pull ups every time
Then 3 Rounds For Time: (12 min cap)
- 12 Strict HSPU
- 15 Power Cleans (155/105)
- 20 Cal Row
I finished in 10:39 using 95#
Wednesday – CrossFit Broadway Class
EMOM x 12: 2 Hang Squat Cleans. First set at 50%, building – I worked up to 120#
Then Groups of 3 with a 10min Clock:
1- 10 Burpee Box Jumps (24/20″)
2- Max Cal Assault Bike
*score is total calories over the 10 mins – We got 137 calories
Thursday – Rest Day
Friday – CrossFit Broadway Class
20 mins for quality:
- 16 Front Rack Lunges (2 x KB’s AHAP) – I used 2×35# KBs
- 10-15 Ring Push Ups w. 3 sec descent
- 100m Sandbag Carry (150/100#) – I used 100# sandbag
I got 4 rounds
Then 6 min AMRAP OF:
- 100m Run
- 14 KB Swings (70/55)
I got 5+10m using 45#
Saturday – Rest Day
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Lolë Tank (30% off)
Zella Sports Bra (50% off)
Nike Flex Running Shoes (20% off)
Once I woke up, I started my day off how I always do – with coffee at 6am. I made a hot cup of nespresso with a tablespoon or so of heavy cream, some liquid stevia and a heaping tablespoon of collagen.
For breakfast, I had some leftover air fryer potatoes (recipe coming soon) so I cooked up some breakfast sausage and added the potatoes then ate it on top of arugula.
Around 10am, I had a cup of iced coffee with a little heavy cream.
For lunch, I had leftovers from the night before – roasted brussels sprouts, ground beef, leftover potatoes and marinara sauce.
In the afternoon after a workout, I had a handful of plantain chips.
Then a little later on, I had 1/2 Primal Kitchen peanut butter bar.
For dinner, I cooked salmon in the oven, roasted carrots in the air fryer and cooked up kale in bacon and lemon juice.
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