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!
Hey Juli,
I rarely comment on your blog but wanted to thank you for your pep talk today haha. It’s just like the one I’ve been giving myself this past weekend. After a long road of recovering from an injury, I’ve finally started going back to the gym and have been frustrated that I’m not “where I think I should be” after 3 months. I’ve realized I need to reframe it all for myself and the fact that I am regularly working out, and working hard, is setting me up for a life of healthy habits and strength building.
So thanks for being awesome and reminding me that I’m awesome too!
Karen
I’m feeling super motivated. I let my crappy holiday eating habits continue through January but now I am on day 6 of a Whole30. And I’m not just making diet changes… I’m using these 30 days to add a few other good habits like taking the stairs at work, getting to CF 3x per week, flossing every night, and getting to bed as early as possible!
I also hardly post but am glad for this pep talk! I just recently started crossfit and feel like a wimp because it’s so hard and I don’t feel like I am seeing any results despite what they say! I just want a quick fix sometimes and know that isn’t realistic. So thanks and happy Monday!
You are lean as hell! Jealous of all that definition! I have a similar experience as you, been running for 5 years and even after taking almost a year off to have a baby, I came back faster! I keep getting faster and my mental game so much stronger in races. Consistency really does pay off, just doing as best you can week after week, year after year
Hey, Juli –
Long time follower, first time commenter. 🙂 Just want to say THANK YOU for your message today. I am like you, I think: I am extremely hard on myself when it comes to eating the right things and working out everyday. As I’ve gotten a little older (I’m 32 – not old, but my body just isn’t what it used to be!), I have noticed that I have to be even more strict with my diet to stay at a weight that I prefer. Unfortunately, I am human, and I have my weaknesses when it comes to certain things. I need to remember that I have been at the “fitness and healthy eating” game for almost 10 years now, and it’s taken about that long to realize what my body responds best to. I feel like you have really “figured-out” what works best for you. Were there any revelations that you had along the way? I know you don’t enjoy alcohol, so wine is probably not you weakness (it’s mine haha), but were there any other specific things that really propelled you where you wanted to be? (Portion control, timed eating, completely cutting out certain things, etc?) I read your posts on your diet journey, and how you just decided to kind of stop worrying so much, but I am just wondering if there were any major revelations along the way. 🙂
On another note: I’ve been a religious Crossfitter for almost 4 years, and although I can go forever (it’s the runner in me), I struggle with lifting as heavy as I’d like (my body just isn’t made for heavy lifting). I wish I could be the girl that can squat 250 lbs, but that is just not my body! Your posts about lifting at lighter weights and not comparing your “new” self to your old “Crossfit Competitor” self really encouraged me!
Thanks for your great recipes, workouts, and fashion advice. Love it all
I am the same way as you Catherine! I have been doing CF for a solid 4 years, but struggle with really heavy weights. I am a runner too so my endurance is great. Guess that is just the way our bodies are. I am coming to realize that I don’t need to lift heavy all the time and don’t need to compare myself to what other girls are lifting. And I usually do really well on longer WODs, so focus on the positives!
Heading to the gym now too. You always are a great motivation!
Kisses from http://poshnessary.com ❤
Did you say your considering birthing a human?! That would just make me so excited ???? Haha.
lol not any time soon, that’s for sure!!!
it’s the first time I’ve seen Juli write anything remotely positive about actually having her own kid 🙂
haha I thought the same thing when I read this post!!
lol not to worry, i still hate children!
Juli,
You look absolutely amazing!!! I have been following your blog for almost 4 years and truly enjoy seeing you this happy and so successful- you deserve it! Such an inspiration. Thank you for your blog. I truly appreciate and admire your hard work, dedication and sense of humor 🙂
awww thank you so so much, jessica!!
Thanks for this message; I really needed it today. I’m trying to persevere through starting a new career and I’m having a few of those bump in the road days. You’re right in that my attitude about it is everything, and I figure, if I give up now, I could easily give up on some of the other positive things in my life, and I don’t want to be that person.
It’s a little different from food and CF but I think it’s the same thought process none the less. Thanks again for posting this. Glad to see you’re pushing yourself further and further; its wonderful to see others’ successes 🙂
Where is the teal sports bra with the pink straps from. I love it!
the exact one is now sold out but here is a super similar one: http://rstyle.me/n/bjbqdabq557