Good morning!!! How you feeling after the weekend? We had a wedding up in Grand Lake…where it was raining most of the time. So that meant a lot of drinking occurred. Which means I’m not feeling 100% today. But after wake surfing in 60 degree weather and pounding lots of water, I was able to rid myself of most of my hangover.
And today I will be doing the same. I know, based on everyone in my morning CrossFit classes, that Mondays can be tough and make you feel like you’re never going to have your sh*t together after a destructive weekend. BUT if you are able to keep the pattern of hitting the gym after a tough weekend, the more likely you’ll make better and better decisions over the weekend.
I used to drink pretty heavily and eat pretty sh*tty on the weekends, but the more I did this, the more I noticed that my progress both physically and mentally diminish every week. And then I was stuck every week trying to make up for my bad decisions. So one day, I decided to knock that sh*t off. Instead of being crazy strict Monday-Friday, I allowed myself more wiggle room with some gluten free bread or more starchy carbohydrates like potatoes…and by the weekend, I was yearning for a certain food or drink. So now I’m able to eat pretty healthy most of the time and still enjoy some cocktails and cake at a wedding, without feeling like total sh*t the next day. Because I changed my viewpoint on what a healthy diet and lifestyle looked like, I no longer was yo-yo dieting. I still enjoy my life, but I balance it out. That meant champagne, a gluten free sandwich, and even a frozen margarita over the weekend, all without binging and hating myself on Monday. Now this Monday, I just get back to my normal eating, normal workout routine, and normal sleep cycle and I’m back on track.
Have you found a balance that works for you yet or are you still doing the yo-yo? If you’ve always thought super strict was the best option for you but you continue to fall off the wagon…maybe it’s time to view a healthy lifestyle in a different way. I say all this because I’ve been there. I’ve been super restrictive and I’ve been more balanced, and I can tell you, the balance has been so helpful in my own lifestyle. Just a little tidbit from JB today. Continue to look at health in different ways to find what works for you! And go get after your Monday workout!! Here’s a peek at what I did last week!
Sunday – Barre Forte Lohi Class
Monday – Fit on Broadway Class – see video here
4 rounds: 30 sec mountain climbers – 30 sec high knees – 30 seconds rest
4 rounds: 1 min max KBS – 1 min hollow hold – 1 min max OH reverse lunges – 30 sec rest
16 min AMRAP: 600m run – 50 heismans – 40 side v-ups (20 per side) – 300m run – 20 toes to bar – 10 burpees
Tuesday – CrossFit Broadway Class
Every 30 sec for 15 mins – Alternating.
On the :00 – Strict HSPU
On the :30 – Strict Pull Ups
* Choose a number of reps to perform for each movement between 2 & 6. Keep that number the entire workout. This is 15 sets of each so choose wisely!
Then 3 Rounds For Time: (13 min Time Cap)
400m run
10 Power Cleans (135/95)
10 Front Squats (135/95)
I finished in 8:53 using 85#
Wednesday – Workout by myself – see video of movement here
5 rounds for time: (i have no clue how long it took me)
15/15 Bulgarian split squats (45# barbell)
15 burpees
15 sumo deadlift (70# kb)
20 side skater jumps
Thursday – Fit on Broadway Class
#1 – 100 goblet squat for time (70/55) – *every time you put the KB down, complete 1 round of cindy (5 pull ups, 10 push ups, 15 air squats)
#2 – 50 burps (burpee with chest to ground but no jump)
Then 3 rounds: 10 pistol squats, 20 weighted step ups (total), 30 spider climbers (per leg)
50 burpees
Friday – Barre Forte Lohi Class
Saturday – Wakesurfing in Grand Lake
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At Home/Travel Workout:
See Wednesday Workout!
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thank you for sharing your journey to fitness time and time again! i am the person who always tries to be very strict, then when I “fall off the wagon” or even sometimes binge I end up hating myself for it. right now I’m struggling with all of my options- I have seen great results with zone, flexible dieting, and I have even enjoyed researching the bulletproof diet. I have thought a lot about jumping on the flexible dieting bandwagon (paleoish-because I mostly know what my body likes). one of my favorite podcasts is Girls Gone Wod, and I love when they interview you, because-duh your my favorite blogger! I have heard you talk about zone and that you liked doing it. Just wondering if that helped you with macro balancing? I’m not so great with the balancing everything out- I tend to be very low carb and high fat. I know you don’t count macros… Just wondering if you still take the “zone” idea into account when your planning your amazing meals!
Btw your snapchats are hilarious, haters gonna hate!
honestly, i don’t now. i know that i need protein carbs and fat, but that’s the only thing i really think about. i don’t do any sort of macros, just try to eat meat with lots of veggies cooked in some sort of fat. sometimes i eat more fat and sometimes less, but that’s all i really do when it comes to zone practices. i’m not sure if that helps at all, but feel free to ask more questions and maybe i can answer in more detail!
Hi! I’ve been following your blog for quite sometime and I would like to say thank you for all the effort you put into it everyday. I’ve dropped 60 lbs between eating paleoish and doing exercises from the toneitup girls. I’m kind of ready to step into the world of crossfit but a bit nervous about “bulking” I’m sure you are eye rolling and tired of hearing the same thing but I’ve seen it happen and wonder if you had any suggestions as far how many days per week I should do crossfit and how much weight I should start with and/or limit. Thanks! Hope to hear your feedback.
it’s hard to make any recommendations with that kind of stuff because every womans body is completely different as well as their perspective on what “bulky” is. and since i’m not your trainer, i can’t really recommend anything. what i recommend is finding a great gym that listens to you and your goals and start trying it. watch how your body changes and see what you think, then you can go from there!
Awesome post! I couldn’t agree more about needing to find a balance during the week that allows some fun and prevents the urge to binge on the weekends. I’ve struggled with this in the past but now have found this balance you talked about and have been making awesome progress in the gym and in my physique. This is a message that needs to start being talked about more in the fitness industry and not these extremes that are currently in place.
LOVE these posts! Thank you for sharing these free workouts with us. I am loving the workouts from your FIT classes…I wish our box had a similar program. Would you mind sharing where you purchased your pink(coral?) crops? I need them!
they are lululemon but i’m not totally sure what they are called!
Love, love, love you !! U always keep it real. So when u first started Paleo, did u eat potatoes? Sweet potatoes?
i didn’t really eat potatoes for probably 3+ year. i still ate sweet potatoes, though. then once i decided to eat more of what i wanted and more gluten free options, i began to ate white potatoes and i noticed that they actually digested better than sweet potatoes for me!
Julie I can’t agree with you more! Had I read this post a year ago I would have been super confused.
In a nut shell over the past year ( coming from a on again off again training schedual and yo yo eating) I one day realized, if I don’t restrict my self so much during the week, when the weekend comes I don’t feel like I’m missing out if I didn’t eat that guilty pleasure food or drink.
This helped me so much with travel and weekend camping trips. In the past I would eat ” healthy” or now what I call super restricted so when it came time to hitting the road all I wanted was to eat ” all the things” especially the last day where I thought I somehow deserved it. Then I would go home and need a week of recovery. My body. Mind and my insides were inflammed and it started a cycle of never ending self sabotash!
Finally after a long year of digging deep to heal my body ( a host of autoimmune issues) and finally eating intuativly and not following a strict plan, I can now feel free even though there are a million things I can’t eat due to my autoimmune that I finally am aware of.
To an outsider it might look like I’m more restrictive, but from a birds eye view my whole life is flowing and my food is nutrient dense. And by allowing my self to eat the things I would normally leave for the weekend during the week I can feel satisfied and not turn into a crazy , inflamed , sugar food obsessed human!
PS Your blog is the only one I actually commit to reading! I have a difficult time keeping up with all the new posts from the amazing people I follow, but I absolutely love your posts. Its a breath of fresh air, and I love how real you are it makes me feel not so alone.
Thanks for your encouragement , and real life stories.