How cute are the people at my gym? They are just adorable! The other day we had 44 people in our Saturday am class! So badass! Love seeing people getting back at it on the weekends after their summer vacations!
Currently I am on plane heading back to Colorado after a weekend in Omaha. My brother-in-law played his final game of college football so we flew to Omaha then drove to Sioux Falls to watch his final game. I have no idea what Dakota that was in, but I do know that I drove through multiple states in one day. Wait, is it in Iowa? Who the hell knows. What I do know is that since I met my husband almost 5 years ago, I have flown and driven through more of the midwest than I’d ever like to in my lifetime. The things you do for love.
And at the moment, I have a man who is really invading my personal space on the armrest. I hope he is reading this.
Whenever we go to Omaha, I always pack a ton of snacks because I know meals will be limited. My husband’s family just doesn’t care about eating as much as I do. If I could, I would plan out every single meal of every single day. And I tend to do that when I’m traveling with my foodie friends. But that just doesn’t happen with his family. I know that I function best when I’m eating 3 meals on schedule and it keeps me feeling my best. Along with bringing snacks, if I ever have the opportunity to find a grocery store, I’ll pick up some food there as well.
What I’m getting at, and what I’ll touch upon more this coming Saturday in my podcast, is that if you plan ahead, if you think things through, and if you put yourself and your health first, you can stick with your goals and your progress while traveling. This weekend was tough and I didn’t plan well enough, but I still had some larabars and RxBars with me to keep me from diving into complete sh*t food when I was super hungry. And now that I’m almost back home, I’ll quickly make a meal that my body loves and be back on track right away.
Moments in our life don’t define how we take care of ourselves, we do. We can make up excuses like, “There was nothing else around” or “I had no other option” or whatever other bullsh*t we can think of, but at the end of the day, it’s our own fault for not thinking things through, for not planning, for not putting ourselves first. And then we only have ourselves to blame for the poor decisions that we made. Be sure to stay tuned on the podcast this week because I’ll be giving all sorts of tips and tricks to stay healthy while traveling because there is really no excuse when you have a plan! And if you haven’t checked out my podcast yet, be sure to listen to it on iTunes or Stitcher! I did a random episode this week talking about me and my wonderful guy (other than Jackson) and how we came to be! I rarely talk about my husband here so I thought it would be fun to share all my thoughts in my podcast!
Oh, and before I let you go, if you have anything or any topics you’d like me to cover in my podcast, let me know! I’m always looking for ideas from you guys! Now let’s workout!
Sunday – Rest day
Monday –
Front Squats: (16 mins)
1×3 at 87% – 125#
1×1 at 91% – 130#
1×3 at 87% – 125#
1×1 at 93% – 135#
1×3 at 87% – 125#
1×1 at 95% – 140#
Then 10 min Ladder Of: (starting at 10, then 12, 14, 16, 18, 20…..)
Front Squats (135/95)
Pull Ups
Box Jumps w. step down (24/20)
I got 16 + 23 using 80#
Tuesday –
Every minute on the minute for 15 minutes (Alternating):
18/12 Calorie Assault Bike
18 Alternating Pistols
18/12 Ring Push Ups
* Pick a number for each movement that can be completed within 40 secs for the entire workout!
I finished with 12 calories on the bike, 10 pistols, and 12 ring push ups
– REST 5 mins THEN –
Then 7 min As Many Rounds As Possible Of:
60 Double Unders
15 KB Swings (70/55)
I got 4 + 38 using 45#
Wednesday –
Deadlift: 2 x 20, Touch n Go. First set at 63%, 2nd set goal of 68% (10 mins) – 135# and 150#
Then For Time: (18 min time cap)
940m Run (2 laps)
30 Strict HSPU
1000m Row
470m Run
15 Strict Handstand Push Ups
500m Row
I finished in 16:46 using a few of these skinny gymnastics mats (lower than ab mats)
Thursday –
Every minute on the minute for 10 minutes: 2 x Power Cleans + Push Jerk. First set at 60%, build through the 11 sets to around 85% ONLY! – I started at 85# and worked up to 125#
Then 3 Rounds For Time Of: (14 min time cap)
15 Burpees
12 Power Cleans (165/115)
9 Muscle Ups / Burpee Chest to Bar Pull Ups
I finished in 9 something using 95# and doing 3 ring muscle ups
Friday – Rest Day
Saturday – Rest Day
________________
Free Travel Workout:
5 rounds for time:
400m run
50 tuck jumps
25 burpees
On Sale Fitness Apparel (hover mouse over photo then click to be redirected to link):
I live for your free workouts and podcasts! Just found your blog and have spent an embarrassing amount of time on your blog. 🙂
yay!! that’s music to my ears!
It is super important to my significant other that I be a part of the meal with his family. Have you ever come across that with your husband? Like if everyone is eating cinnamon rolls for breakfast and you whip out a Larabar instead, it hurts feelings and all that. Thanks!
i’ll definitely discuss this on my podcast!
Ugh, yes. This happens to me all the time just with my own family when I’m home visiting. Great question!
Excited for this next podcast, they just keep getting better and better. 🙂
Juli,
Thanks for sharing you and your hubby’s love story on the podcast last week! I loved hearing it.
For your upcoming episode could you discuss how to best manage explaining healthier choices to friends/family (around the holidays or just in general). I always find that its easy to say no to the crap food – the hardest part is having to explain myself.
Thanks in advance!!
absolutely! just wrote your question down so i’ll definitely bring that up!
Juli, I love your Monday workout posts! I try to base as many of my workouts as I can on what you’ve shared. What are your top 3-5 core exercises? Not necessarily ‘ab ‘ exercises, but whatever you feel works your core the most? Thank you for your continuous inspiration!
olympic lifts, ghd sit ups, toes to bar, double kb front rack lunges and EXTREMELY slow deadlifts (my core is soooo sore after doing deadlifts at a slow 5 second pace)
Awesome, thank you!!
Hi Juli!! First off… I’ve been following you on Snap Chat and Insta for a while now. I’ve woken my nursing toddler with laughter that you caused through your snaps. ???? Feckin hilarious…. Seriously.
Second… Thank you for all that you do! I’m so super inspired by you!
Third! I have a hard time deciphering what all the numbers mean in your description of your work outs. Sorry, I’m kind of a newbie when it comes to doing other people’s workouts! I usually do my own thang. What is the break down in Monday and Tuesday’s routine?
no apologies needed!! so let’s break down monday!
the first part of the workout is Front Squats: (16 mins to get all these squats done) – 1×3 at 87% means you’re doing 1 set of 3 reps at 87% of your 1 rep max front squat (that weight for me was 125 lbs)
for the second part of the workout- 10 min Ladder Of: (starting at 10, then 12, 14, 16, 18, 20…..) – that’s a 10 minute workout with an increasing ladder, so you’ll do 10 Front Squats (135 lbs for guys/95 for ladies), 10 Pull Ups and 10 Box Jumps w. step down (24inches high for guys/20 inches for ladies), then after you finish your set of 10, you’ll move to a set of 12, then 14 and so on until the 10 minutes ends. My score was 16 + 23 using 80lbs. Which means I finished my set of 16 box jumps then i did 18 front squats and 5 pull ups using 80lbs for my front squat. I hope that makes sense. but if you ever have a question about a workout, just ask! no apologies needed! you’re not alone!
Looking forward to the podcast! Would like be to hear your tips for both trying to eat healthy around family when traveling for the holidays and also around colleagues when traveling for work. With family, I know it hurts their feelings if I bring my own food or don’t eat what was made for the group. With work travel in groups it’s hard to not feel high maintenance when I request specific restaurants or order food with specific ingredients left out (they’ll snarkily ask “is this restaurant okay for you? Can you eat anything here?”). I know in both scenarios it’s probably stemming from insecurity of their own decisions, but in both cases they are relationships that are important to me to maintain so I would love to hear your tips for taking care of yourself without feeling like you’re saying F you to people you care about!
Sioux Falls, South Dakota
Sioux City, Iowa.
It’s their fault for naming two cities similarly that are so close together.
Thank you for the podcasts- they make my jogs slightly less tortuous.
totally their fault
Juli,
Just wanted to say I love your blog and your podcast, and thanks for all you do! Also, you have at least one reader from Sioux Falls (me!) and we are in South Dakota. Sorry that all you got to do here was watch football! I’ve been eating paleo for probably 4 years now and your blog was probably the first place I started getting recipes from. 🙂
yay sioux falls!!
Hi Juli,
I just recently found you and I’ve spent SO MUCH time randomly going through your blog. I just ordered your cookbook on Amazon and excited to try some new things out.
I did a Whole30 about 2 months ago in preparation for a surgery. It was interesting to watch how other people responded to my eating. I actually think it made some people make better choices themselves. One in particular was my 14-year-old niece. She was going to eat some Cocoa Puffs for breakfast and put them away and actually said, “well if Cara is eating healthy I feel like I should too.” Then she ate what I was having and actually enjoyed it! (She lives in a house FULL of junk food.)
Maybe an idea for your podcast…or maybe you’ve done this already somewhere…I love cooking Paleo and Whole30 and feel amazing. But it takes SO MUCH TIME to cook these meals. Do you have some best go-to recipes that can be made ahead and eaten later in the week or frozen? Or your best tips on food prep days?
Thanks! LOVE your blog! 🙂
Cara
Hi Juli,
You’re blog keeps me inspired to stick to my goals even when travel, holidays and sad stuff comes up. Thanks!
I plan to do your travel workouts when I visit family next week. I’ll be working out in their backyard. How to you usually measure your 400M runs so you know you go the right distance?
Sarah
i’ll do a warmup run of 2 minutes and that helps me gage around how far the 400m would be!