Happy Monday, you beautiful soul! How are you feeling this President’s Day holiday? Are you feeling motivated? Statistically, last week was the week that people gave up on their New Year’s Resolutions. Were you one of those people? Did you whole30 it and then go off the deep end? Or workout and give up because you didn’t see the results you were hoping for? I ask this because I’ve been that exact person in the past. I ate an entire pan of brownies after staying clean for 30 days, I gave up on my workout because my cellulite wasn’t going away. Blah blah blah. I just gave up. Because honestly, giving up was easier than sticking with it.
I’m telling you this because I don’t want you to be that old me. I don’t want you to believe that your goals aren’t attainable just because you did see the exact results you wanted in a short amount of time. I want you to know that the longer you stick with something, the more results you are going to see. After six years of eating pretty clean and doing CrossFit regularly, I am JUST now seeing the results I had hoped for six years ago. I’m just now seeing the muscle definition that I had hoped for and seeing my body change. But it took six years of hard freaking work. And I know I’ll have a bump in the road, whether that’s birthing a human or getting an injury or fighting through some sort of pain in life. But that won’t keep me from stick with my goals long term. Because I know that the longer I work at it, the better things will get.
So now to you. How are you gonna stick with your goals? If you’re not seeing the results you want today, how are you going to be patient? Are you going to be the person that throws in the towel and says something didn’t work for you because 30 days said so. Or are you gonna be the person who perseveres through the hard work because you know that SOMEDAY you’ll begin to see your hard work pay off? Be the person who perseveres. Work hard, every day, and don’t give up.
Sunday – see video of movements here
3 sets of: 20 good mornings and 10 burpees bicep curls
3 sets of: 20 side skaters and 20 walking top booty lunges
3 sets of: 10/10 Bulgarian split squats (adding weight each time) and 20 light tricep kickbacks
***after each set- 30 second l-sit hold
Monday – see video of movements here
Strength gymnastics – 4 rounds of : 7 strict handstand push ups and 7 strict pull ups
Then 8 minute partner amrap of: Partner 1: sled push (100 feet) while Partner 2: max effort burpees while they sled push
Lastly every minute on the minute for 12 minutes: minute 1: 12 Calories on air dyne and minute 2: 18 Wall ball, switching off every minute
Tuesday – Rest day
Wednesday –
Every 90 sec for 9 sets (12 mins): Snatch + Hang Snatch + OH Squat. First set at 65%, add as you go. – I got to 107#
In groups of 3: Sprint 1800m For time (6 x 100m Sprints each) – Holy shart, it was so hard
7 min AMRAP Of:
10 Hang Power Snatch (95/65)
10 C2B Pull Ups / 14 Pull Ups
I got 4 rounds using 65# and doing regular pull ups
Thursday –
6 Rounds For Time Of: (14 min time cap)
12 Strict HSPU (if you are scaling these, make them bloody tough!!!)
20/18 Cal Row
I finished in 13:50 using 1 ab mat
Deadlift 4 x 10. All sets at 70%. Touch & Go. – I did mine at 150# – see video of movements here
After each set: 30 Sec HS Hold in middle of floor
Friday –
EMOM x 9
5 Power Cleans (175/115). Cycle touch and go!
+ 20 Double Unders
I did this workout rx – see creepy video here
– 6 min REST THEN –
5 Rounds For Time Of: (15 min Time Cap)
15 KB Swings (70/55)
10 Thrusters (115/75)
5 Muscle Ups / 8 Burpee Pull Ups
I finished in 13:05 using 45# KB, 65# thruster and did burpee pull ups
Saturday – Rest day
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Favorite Fitness Apparel Right Now (on sale!!)
If you didn’t already know, Nordstrom is having their Winter Clearance Sale where you can get up to 40% off right now! That means a ton of workout apparel is one sale! I glanced through it quickly to find my favorites for you guys! But be sure to check here to find even more fun things on sale!
This Alo Sports Bra for 25% off
This Under Armour Hooded Jacket for 25% off
This Zella Quilted Jacket for 33% off
These Geometric Shape Tights for 33% off
These Brooks Running Shorts for 33% off
And in case you missed it on instagram this past week, I share two of my favorite new sports bras! The white one comes with a great support and light padding so you don’t have to show everyone your nips while working out. The black one comes with a little less support but an awesome back and still totally functional in the gym! Both are seriously awwwwwesome!
Hi,
Love your website but mostly your recipes. Love them all. I wanted to know where you bought the pink strap and turquoise sports bra?
Thank YOU!
Thank you for the motivating words! You look incredible…such an inspiration!
Thank you for words of encouragement! I am actually preggers and will be “birthing a human” in August, and between complications early on, 1st trimester symptoms, and getting sick, its been hard to stay consistent but your post re-encouraged me to get back at it this week! I am hoping for a solid, healthy week back at the gym!
Keep up the great work!
Juli! I really like this post but let’s get real. (that’s what we like about you!)…..how about its taken 6 years to figure out what works best for your body! Not that its taken you 6 years to get there! I’d love to see a post where you tell us what you’ve really changed in the last couple of years to lean out. I’m guessing its pretty basic…you’ve cut back on food and upped the HIIT. And if we’re really being honest, getting married is the best motivation out there. I had a sick figure prior to my wedding! ha! And the pictures last forever to prove it!
Love the blog and love what you’re doing, but please keep it real.
i haven’t actually cut back on food or upped my HIIT. i have increased my food and just lifted less (I was lifting heavy multiple times per day) so my body has been able to regulate itself. it’s taken me 3 years to lose about 30 pounds. but i tell the whole story here: https://paleomg.com/top-ways-to-lose-weight-maintain-balance-w-michaela-north/
the only workout you do are the ones you post, correct? As for “rest” days, are they active (walking, bike, etc) or straight up just daily living (cleaning, cooking, etc)? That is the one thing I struggle with the most, I crave movement, so taking a rest day is extremely hard for me to do. I know that I’m not gonna gain overnight, its not that, I just feel better after a workout. Any advice on how to break that??
i used to feel that way but nowadays my rest days are strictly rest, just normal day-to-day activities. i think rest days were a real key factor in me losing some extra weight because my body was able to rebuild when i wasn’t letting it before since i was never fully resting. i just told myself that i needed the rest and forced myself to do it
do you eat differently on your rest days vs workout days?
not that i know of. i used to try to do that but i noticed it led me to some disordered eating behaviors so i stopped thinking and worrying about it.
Thanks so much for posting the videos that show the movements. Makes it much easier to see what you are talking about with your CF lingo. You look amazing!
Thank you for your great posts, I am looking forward to coming to your gym when I am in Denver next time!! Do you ever come to Steamboat? We would love to have you at our gym! Where did you get those amazing white and black pants with the mesh at the top?? Love them!!
if i ever go to Steamboat, i’ll definitely stop by, but i rarely head to the mountains haha! and they are from Victoria Secret!
Yep, ya gotta keep on keepin’ on!! I haven’t been able to work out, basically walking only, due to my body turning against me and making me sedentary for 4 months (and had a kidney removed a few weeks ago), so there is that, but through this whole thing I’ve been watching workout videos anyway (what a dork, I know) and sometimes crying…I know I will be back at it in a month, BUT what has been interesting is that I have really really really stuck to my paleo lifestyle and that has made all the difference. It is actually kind of interesting to see that even thought I have not worked out in FOREVER, my body composition is still pretty ok because I didn’t give in to junk food and binge watching anything Netflix…well, I did binge watch, but the snacks were legit healthy. So my take away? Food matters, and crap food cannot be reversed by another hour of cardio….thanks for all the peppy talks!
look at you talking about birthing a human :). you’ve come so far with this idea since many years of blog posts ago… you also look amazing and happy!