When I travel, I actually get outside of my Denver/CrossFit/Paleo bubble. You see, working at home or at my CrossFit gym puts me at somewhat of a disadvantage when it comes to understanding the general population. But since I’ve been traveling a lot lately, I’ve been able to open my eyes to what most people are doing, eating, and how they are living. And as we know, most people aren’t living a healthy lifestyle. And most people are finding any excuse why not to live that healthy lifestyle. Because excuses are truly easier. Busy job, kids, picky wife or husband, stress, loss of a loved one. Whatever it is, it’s so easy to use that stressor as an excuse to not to workout or not to eat healthy.
But excuses are excuses. And the more you create one excuse, the more likely you’ll create even more in your life. So let’s start with some basics and this is more so food related since more people have an issue with changing their diet:
- Busy job and kids: You need to plan ahead. Life isn’t going to calm down. Get extra meals made early in the week so it’s easy to reheat and have something on hand when school gets crazy and sports start up, all while juggling your own job. If you have things on hand, you’ll stick with healthy eating even when it feels like you have no time left in the day for it.
- Picky spouse: Then tell them they can figure out their own meal and you plan yours. My husband eats what I make him because that’s his only option. He doesn’t want to make his own food so he eats what he is given. Sometimes he makes requests and I’ll definitely make that happen, but if I’m eating something, he will be eating it too. I think it’s important to put your own health first and if your spouse won’t get on board with that, then that is a conversation that needs to be had while you eat a healthy dinner that makes YOU feel your best. Don’t let anyone drag you down with them.
- Traveling: People love the travel excuse. But I went on a 20 day book tour through 13 states last year and I didn’t have trouble, almost ever. Sure, I ate a couple sh*tty salads at some airports, but I was still eating a salad instead of sipping down a crown & coke with a cheeseburger and fries. I packed snacks, I made the best decisions I could, and I did my research for healthy options in the cities I was in. There are always better options even if it’s just a burger without the bun and a little side salad.
- Stressors in life (maybe loss of a loved one or even a job): Eating unhealthy will not make that stressor better. Honestly, it will probably make things worst by messing with your hormones. So many times I’ve had something happen and automatically I think about food and what I should eat, but over time, I’ve just found that eating something sh*tty just makes me even more unhappy. Food make bring us pleasure but it should not be a crutch.
Excuses are bullsh*t and we all know it. It’s not like excuses won’t ever happen, they will definitely occur. But the less excuses we come up with and the more effort we put into our own lives, the more likely we will live a thriving and fulfilled lifestyle. It’s not about perfection, it’s about progress. And excuses hinder that progress. So next time you’re about to say that you can’t do something, stop, think long and hard if that excuse is really true, then figure out what you can do to change that excuse into hard work. It won’t always be easy, but it will be worth. Because you are.
Sunday – Barre Forte Lohi Class
Monday – CrossFit Broadway Class
25 minute partner AMRAP:
600m run
AMRAP of: 30 deadlift – 20 front squats – 10 hang power cleans (185/125)
We got 6 rounds + 38 reps
Tuesday – CrossFit Broadway Class
EMOM x 7: High Hang Squat Clean + Hang Squat Clean + Push Jerk. All @ 70% – 85#
Immediately into: EMOM x 7: Hang Squat Clean + Push Jerk @ 80% – 100#
Immediately into: EMOM x 3: Hang Squat Cleans + Push Jerk @ Add As You Wish – 120#
Then 3 x 3 min AMRAP’s Of:
200m Run
15 front squats (135/95)
Max Burpees
– 1 min rest between rounds –
*score is total burpees for all 3 rounds combined – I got 60 reps
Wednesday – CrossFit Broadway Class
20 mins Moving With Purpose
20 x Unbroken Front Rack Walking Lunges (2 x 70 / 55) – used 2 x 35#
10 x Bent Over Rows. Warm up to a challenging set of 10 and stay there. – used 75#
6 – 10 x Strict HSPU OR 45 sec HS Hold. If 10 is easy go to a negative. – I did a hold
I got 5 + 12
Then 7 min AMRAP Of:
25 Wall Ball
75 Double Unders
I got 4+3 rx
Thursday – Rest day
Friday – CrossFit Broadway Class
Tempo Sumo Deadlifts: Complete 70 Reps at 50% of your 1 Rep Max. Try to complete in 3-4 big sets. Descent MUST be slower EVERY REP!!! – I used 110# and did 25 reps, 25 reps, then 20 reps
After each set, spend 30 – 40 secs working on Hand stand skills. Walking / holding etc.
Then 3 Rounds For Time:
400m SPRINT!
15 Push Jerk (155/105)
– Rest 1 min after each round –
I finished in 9:58 using 85#
Saturday – Rest day – Travel day to Nebraska
____________________
Free Travel Workout:
2 x 7 minute AMRAPs (with 2 minutes rest between):
3-6-9-12…dumbbell squat clean and jerk
30 double unders
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I just ordered (and received) your latest book and LOVE it! It’s brilliant. I love how easy, yet flavorful and healthy the recipes are. Also, thanks for always being honest and sharing your journey with us. I’ve been doing Crossfit for 3 1/2 years and recently took a break due to injuries, but you have inspired me to get back at it with a different approach. I previously was always trying to max out my Olympic lifts, but also got bulky. I loved your post awhile back that said you just scaled back the weight (still heavy, but not as heavy) and that’s what’s really helped you. Thanks again for your inspiration.
HI! I read your blog and make recipes from it all the time! I do workout 5-6 days a week and work full time so I try to meal prep on the weekends. I was wondering what kind of snacks you eat during the day? I have trouble finding healthy snacks that isn’t just fruit or nuts. I am trying to stay away from fruit due the high sugar content and nuts get old after a while. Also do you tend to eat a lot of leftovers or is it better to mix up meals throughout the week? Thanks!!
my usual snacks include either a sheep’s milk yogurt, a larabar, fuel for fire cocoa banana packet, chocolate hazelnut butter packet, sometimes make a protein shake, and sometimes i just have a few bites of some leftovers whether that’s chili or a shredded meat i made. i am pretty much always eating leftovers since i’m cooking for the blog so often or i just cook simple meat/fish and a side of veggies!
I tend to use the last excuse the most. But when I do clean up my diet, I tend to focus more and solve my stressor a lot quicker. Thank for the reminder to make no excuses.
Yes! Love the motivational posts on Mondays. I tend to get pretty judgy of my girlfriends who make excuses for eating like shit and going to happy hour instead of the gym after work when we are all single, kid free, healthy women with laziness as their only excuse. Today one coworker said “eating healthy is boring” and I said oh really? I’m totally enjoying the tomatillo chile verde from Paleomg I made over the weekend. Thanks for the recipes to keep that excuse off the table!
Hey Juli, I agree with you on eating as best you can when travelling, but just curious what your take is on eating at someone else’s house? For example, travelling and staying with family over holidays. My husband and I can find a happy balance for the most part when we’re together at home, although if one of us away from home our bachelor/bachelorette meals are completely different. I’m happy with some fried eggs over sauteed carrot or zucchini noodles, and he’ll most likely make mac and cheese with hot dogs. But soon we’ll be staying with his parents for three weeks, and their family style meals are very carb-heavy. I’m not really in a position to make my own food, and I really don’t want to give the impression that I’m not grateful for their hospitality. I generally just eat small portions of the carb-y stuff and try to load up on the veggies. What would you suggest?
Hey Chelsea! I used to have this issue too- I’d eat whatever anyone gave me so I didn’t feel rude or ungrateful/come off as judgy. Tell them what your goals are and pack your own meals and snacks to bring with you. I have a hard time believing that if you’re staying there for 3 weeks that they wont’ let you use the stove to make your own food- sure you can! I bring Tupperware pre-made meals I pack in a cooler if I’m going strict and just heat them up- no one really cares what you’re eating- it’s about spending time together. It’s not their body- it’s yours alone. You should not feel guilty- it has nothing to do with them. Eat the good parts of what they make (maybe the meat or veggies) and heat up a sweet potato for your carb, etc. You may inspire them, too. You can do it!
Great post and it’s a shame some people took it the wrong way. Yes, not everyone has the luxury of being able to workout as much as they would like or prepare healthy, made from scratch meals for themselves and their family all the time, but what’s important is doing the best you can and making the right choices if health is a priority to you (eg. ordering a salad and bottle of water at the airport rather than McDonalds and soda). What is frustrating is when people constantly complain (all the time…) about how they want to get healthy, lose weight and then make excuses. If you want to be healthy, make it a priority. Stop talking about what you are going to do and just do it. People get tired of hearing about it too. A lot of people I know who are like this simply do not have the motivation or discipline to change.
I used to work for a large financial services firm. The senior executives had an extremely demanding and busy job and also had families with small kids. They still found a way to make health a priority. They used to make sure they took an hour break at lunchtime and hit the gym during this time. They would then come back and eat a healthy meal at their desk while they caught up on e-mails, etc. The staff knew not to book meetings during this hour and their clients also respected that our company valued a work life balance. The executives were very productive and efficient with their time during work hours so they could afford to have the hour for themselves (which also helped them be more productive and less stressed). I worked for another company which didn’t have a gym nearby and some of the staff used to go walking at lunchtime or ride their bikes to work. If you can’t afford to buy lunch each day or have time to make it at home, then leave some healthy food at work. Find a way.
Also agree on the TV thing. If you have 30 minutes to watch TV at night, you have 30 minutes to exercise or prepare healthy meals. If you are too tired at night to do it, go to bed early instead of watching TV and get up earlier. I personally don’t watch TV at night. A higher priority for me is sleep and working out in the mornings.
The negative comments sadden me. I have NEVER felt attacked when reading your posts. We have so much more control over our bodies than we want to admit. You have built a life around trying to help people be a better version of themselves by putting your own life out here – the good & the bad – calling out your own bad decisions & owning them. You are encouraging, hilarious, transparent, honest, genuine, real & the list goes on….. The world could use a lot more JB’s!
i try to be as transparent as possible and tell the truth. and my truth comes from experience. i’ve experienced making excuses up for myself and complaining when i wasn’t seeing results. it wasn’t until i took responsibility for my own actions that i finally saw results, so i just pass that on to others. no attacking, just my own experience. so thank you for seeing the honest side and not taking it as an attack on you. XOXO
Juli, I came here for the recipes, and kept reading your blog b/c I think you have a great attitude. I have fibromyalgia and I know that cross fit and strenuous workouts are never going to be for me. I will probably never be thin and I will definitely never be in my 20s again! But I still know when I am making excuses, and when I really am unable to do something, and you motivate me to keep doing the best I can. Thank you!
i’m sorry to hear you have to deal with fibro, my mother has fibromyalgia so i know how challenging and draining it can be. the workout piece of the health puzzle will probably never be something she can do because of how much pain she is in, but she could definitely choose to eat different and healthier foods that could help ease some of those symptoms and make her feel better in her own health. i think we can all find ways to be our best self during trying situations, even if it’s not exactly where we want to be. good for you for staying motivated even through frustrating circumstances!
Juli,
I started CF and Paleo two years ago, when I completely changed my lifestyle and started focusing on me! It was the best decision I could ever make, and luckily my husband loves my Paleo cooking and most of it comes from your cookbooks and posts (so I guess I can’t take credit for it, but whatevs!)! With recent added stress, and crazy life in general, I turn to your workouts and crockpot posts to find relief! The traveling WODs are perfect for quick workouts at home, or if you don’t feel like picking up any sort of weight at all. You’re awesome, and I think theres ALWAYS a way to stay healthy and take care of yourself. Thanks again!
Love it…. you speak the truth…