Weekly Workouts

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Happy Monday from Cabo San Lucas!! I’m currently in bed looking out at the ocean as the waves crash over and over. What is it about the ocean that is so calming? My husband and I love Cabo so much that we have a timeshare out here now, so whenever we find super cheap flights to Cabo, we book a flight and I work remote for a week. Today he’s heading out to golf while I work from our balcony! It’s gonna be a good day, I can feel it.

Something I want touch on this morning is consistency. And that’s because I woke up to quite an interesting comment on my instagram –

  • “What diet are you on? I need to lose 30 pounds ASAP.”

Most of us have probably thought this at one point in our lives. Maybe more than 30 pounds or maybe less. But society has taught many of us that losing weight should be quick and you’ll keep it off forever. But that’s just not the case. Weight loss takes hard work, it takes dedication, and it takes consistency over years and years. What I wanted to say to her is that I’ve been on a clean-eating-hard-work-every-day diet for the past 10 years. Nothing came ASAP for me. Changes to my physique came with dedicating myself to understanding my body AND my mind. And that dedication means each year I can come to know my body a little bit more and take care of it a little better than before.

We are slowly getting better at breaking the diet culture out there, but we still have a ways to go. And this website is my way of playing a very small role in that future. We need to stop thinking about losing 30 pounds fast and we need to start recognizing what got us into that position and how we can better nourish and take care of our bodies moving forward. Creating a longterm healthy lifestyle for both the mind AND the body should be the goal.

We only have a short time on earth and that time should be spent listening to your body and figuring it out along the way. And crash dieting may be part of that learning experience. But the more we can teach our friends and our loved ones to actually care for the bodies they have, the more we may be able to take crash dieting out of the equation all together. For now, let’s just keep spreading the word of hard work, dedication, and consistency!

Sunday – Boxing Class at Fly Kickbox through Class Pass

Monday – Lower Body Workout

3×8 Single Leg Squats

3×20 Reverse Hypers

3×10 Banded Hip Thrusts into 10 Bodyweight Hip Thrusts (5 Banded Abductions at the top of each rep) into 10 Single Leg Hip Thrusts

3×10 Romanian Deadlift (3 sec down 1 sec up)

3 rounds of:

  • 10 Single Leg Prisoner 45 Degree Hypers (right leg)
  • 10 Single Leg Prisoner 45 Degree Hypers (left leg)
  • 20 Prisoner 45 Degree Hypers (both legs)

Tuesday – Upper Body Workout – see movements here

15-12-9 of:

  • Landmine Row
  • Landmine Single Arm Press (each side)

*increasing weight each set

15-12-9 of:

  • Rear Delt Cable Flys
  • Rope Cable Curls

*increasing weight each set

15-12-9 of:

  • Lying Rope Tricep Extensions
  • Behind the Neck Rope Pulldowns

*increasing weight each set

WednesdayCrossFit Broadway Class

Alternating Every Minute on the Minute x 21 mins

  • 10/7 Calorie Bike + 7 Burpees
  • 10 Wall Balls + 10 Lateral Box Jump Overs (24/20)
  • 5 Devils Press (2 x 50/35)

Thursday – Rest Day

Friday – Lower Body Workout

3×10 Deadlift

3×20 Alternating Curtsy Lunge + Pulse

3 rounds of:

  • 6 Banded Barbell Hip Thrusts
  • 6 Pulses
  • 6 Banded Hip Thrusts
  • 6 Pulses
  • 6 Single Leg Hips Thrusts – no barbell (each side)

15-12-9

  • Single Leg Push Downs (on the assisted pull up machine)
  • Knee Banded KB Squats

3×20 Seated Hip Abductors (on machine)

Saturday – Cardio Workout – video coming to instagram soon

5 rounds of 40 sec on 20 sec rest:

  • Lunge Stance to Jump
  • Alternating Crab Toe Taps
  • Burpee Pops
  • Double KB Swings

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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!

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Oh, Hi! I’m Juli.

I’m a food hoarder. And a really bad dancer. If you don’t know me well, you will probably not understand my humor. Therefore, I apologize ahead of time. Thanks for listening to my ramblings of my ever-changing life and trusting my kitchen mishaps. Your trust in me is appreciated.

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4 thoughts on “Weekly Workouts”

  1. I have to say that this picture of you doing what looks like a pistol squat with two handweights is BADASS. I can barely do one of those squats and am beyond impressed.

  2. Diet of hard work, dedication, and consistency ?
    That is, from now on, what I am saying anytime someone asks me what kind of diet I am on. I am 52 and have worked my ass off to look and feel the way I do. It hasn’t been easy, but it has been completely worth it. Great post!

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