Man. This weekend was tough. All because of one night that involved the airport. My brother-in-law flew into town with his girlfriend and we headed to the airport to pick him up. His flight had already been delayed from an arrival at 7:30pm to 11:45pm. No big deal, it’s a Saturday night, staying up late is easier. So we get there around 11:30pm and parking takes forever because so many flights are delayed. We finally get into the airport and the flight is pushed back to arriving at 12:15am, so we set up shop at a bar in the Westin hotel since everything else in the airport is shut down. Well, even though they landed at 12:15am, they were stuck at the plane which wasn’t moving, for 2 more hours. And then once they got off, we were stuck waiting for their luggage until 4:30am. There were stranded people sleeping everywhere, more stranded luggage than human beings, and while I sat and waited, I noticed there were mice running throughout the baggage claim area. It was awful. We didn’t get home until after 5am and I didn’t fall asleep until 6am. And then work up by 9am.
I wasn’t even flying but I have now vowed to never fly Frontier ever again. I will pay whatever I need to pay, even if it’s only an hour a flight. Never once did the pilot say why they weren’t moving, never once did anyone in baggage claim explain why the bags weren’t moving, and because of that, they have lost many customers. Sh*t gets tough sometimes, especially when it comes to the holiday season, but if you are a business – or just a human being – you have to take responsibility for what is going on, even if it’s not what others what to hear. Honesty goes a long way.
That being said, I let this frustration and lack of sleep get to me for quite a few hours. Hence why I talked about it here as well as on social media. But after talking about it, I had face the fact that the stress wasn’t worth obsessing about. It wasn’t worth ruining my Sunday. So what did I do? I got productive! I pulled my 3 hour sleepless self into the shower, put on some makeup, got to the grocery store, made a new recipe for you guys, walked the dog, cleaned the house, then watched the Food Network. I took that negativity energy and turned it into something positive. Usually I do that by going to the gym, but since I don’t workout on Sundays, being productive with my work was the perfect outlet.
Have you found your outlet yet?!
Oh wait, before you go, I have another podcast question for you guys! This week on the podcast, I’m going to record an episode about getting rid of sugar addiction. I think most of us have struggled with that at some point, or maybe you are at this moment, so I’d love to hear any questions you may have when it comes to sugar, sugar addiction, and whatever else interests you! Thanks so much for leaving your questions, I love hearing from you guys!
Sunday – Rest day
Monday – see video here
Every minute on the minute for 12 min (alternating):
10 calorie air dyne
8/8 pistols or 12/12 jumping Bulgarian split squats
8 strict pull ups or 16 kipping pull ups
Then
3 rounds for time:
10 front rack lunges
10 burpees
10 front squat
8 burpees
10 toes to bar
6 burpees
10 power cleans
4 burpees
10 front rack lunges
2 burpees
Tuesday – Rest day
Wednesday – see video here
Deadlift: 2 x 20, adding. First set at 66%, goal of 71% (12 mins) – I did 145# & 160#
4 Rounds For Time Of: (15 min time cap)
200m Run
75 Double Unders
30 Russian KB Swings (70/55)
I finished in 11:45 rx
Thursday –
For Total Time:
2 Rounds of:
400m run
25 Hang Power Cleans (135/95)
Rest 5 minutes, then…
800m run
25 Hang Power Cleans (185/125)
I finished in 17:53 using 85# and 115#
Friday –
Every 90 sec for 12 mins (9 sets):
Power Clean + Push Jerk + Squat Clean + Split Jerk. First set at 55%, add as you wish. – I worked up to 120#
Then With a 12 min Clock:
10 Push Jerks (135/95)
2-4-6-8-10-12… Muscle Ups / Burpee Pull Ups
I finished my set of 14 burpee pull ups
Saturday –
25 minute AMRAP – In teams of 3 – 1 person working at a time:
100 calorie row – 50 burpees – 40 thrusters (95/65)
100 calorie row – 50 burpees – 40 thrusters (115/75)
100 calorie row – 50 burpees – max thrusters (135/95)
We finished the last row
_________________
Free Travel Workout:
5 rounds for time:
20 v-ups
20 tuck jumps
20 jumping lunges (weighted, if possible)
20 burpees
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Cut Out Long Sleeve Top (33% off)
lululemon Power Y Tank (40% off)
Nike Free RN Running Shoes (20% off – 5 colors)
Nike Training Vest (20% off – 2 colors)
I may be compensated through my affiliate links in this post, but all opinions are my own. This compensation helps with expenses to keep this blog up and running!
Good morning,
I love that you are doing a podcast on sugar addiction as I struggle with that. My question is how you do you have treats in moderation? If I’m on track I do really well but I have to cut out everything sweet, paleo or not. How can you just have 1 cookie and then go back to eating healthy.. I just want to binge.
Thank you!
I have done a number of 21 day sugar detoxes since April. I am really good during the 21 days and only using honey as a sweetener, but as soon as day 22 hits, I’m back at the sugar. What tips and tricks do you use to make cutting sugar a more long term practice?
Hey Cassie, I know I’m not Juli but I thought I’d give you some tips that have helped me in the past.
Some things to consider:
1. Is 21 days long enough for you to break a habit? I think everyone has an individualized amount of days that it takes to form/break a habit, good or bad. Consider increasing the time of the sugar detox and see if that makes a different.
2. Are you treating these detoxes as a short-term solution? Maybe getting into the mind-frame that you are trying to create long-term habits for your own health would help to not take such a hard line with when you are detoxing and not detoxing from sugar.
3. What is your sleep like? I know I crave sugar and caffeine when I’m sleeping poorly. If I am dehydrated I am also looking for sugar for a pick me up.
4. When a sugar craving hits, pay attention to what you are feeling in the moment? Are you anxious, tired, nervous, excited, etc? Sometimes, pausing to think about what may be driving a sugar craving can help you identify what you are really craving (sleep, water, a deep breath and relaxation, etc).
5. If you haven’t checked out Gretchen Rubin’s “abstainer and moderator” idea, its worth looking at. In the face of temptation, I am definitely an abstainer. I can’t moderate around things that I crave. I feel better mentally and physically if I “can’t” have something. Others are different. Some people stay on track better when they are able to indulge in their cravings at a reasonable level. I don’t believe in unnecessarily forcing dietary restrictions on oneself, but sometimes realizing an unhealthy relationship with some kind of food and avoiding it is best. You may be able to moderately revisit it in the future.
6. Really try to avoid processed foods and foods that will spike your insulin (high GI carbs). Focusing on whole foods and keeping your blood sugar steady (not drinking too much caffeine included) may help those needs for sugar.
7. Reach for fruit (in moderation) when a craving for sugar hits.
Hope this is helpful! Best of luck taming the sugar beast!
I’ve done two successful sugar detoxes, but I have issues with the social aspect of sugar. I always end up eating cakes at birthday parties, donuts at friend brunches, etc. I don’t eat any sugar at home, but it feels impossible to celebrate with friends and family without dessert.
How important do you think it is to cut out sugar out of non-dessert foods, like is it really worth scouring the shelves for a lunch meat or bacon that doesn’t have sugar?
What are your thoughts about ‘healthy’ sugars versus ‘real’ sugars? Do you find if you’re craving something sweet it is better to indulge in something truly decadent or try to satisfy the craving with a healthified version, like a chocolate protein smoothie or a bar made with stevia instead of a chocolate cookie made with real fat and sugar? I know in theory the real one is supposed to satisfy your craving while the almost-treats just make you want more, but I find even if I have the real thing, it sets off a pattern of just wanting more sweets the following days until I go cold turkey and cut them all off.
Hey Juli— I know you’ve mentioned multiple times that you don’t work out on Sundays. I’m trying to get better about building rest days into my schedule (usually Thursday & Sundays), but sometimes when I’ve got no plans on a Sunday I just get bored and would rather spend that time at the gym. Would love to hear you talk/write about your rest day schedules and how to force yourself to take them even when there’s nothing else you’d rather do than work out. Thanks!
i’ve been looking into my weekly workouts trying to find an exact post for you, but can’t seem to find it. but in that post, i talk all about how important rest days are and how we won’t see the full benefits of our workouts without the days that let our bodies replenish and rejuvenate. i used to workout 6+ days per week and on my rest days, i would run 3+ miles, so i was never truly resting. but when i finally quit competing and began working out less (only 5 days a week) and FULLY resting on my rest days, i finally saw my muscles and figure change. i began to lose weight, i leaned out, and i felt so much better (when i didn’t know i was feeling bad in the first place). you have to remember that your body NEEDS rest, it was made to work and rest, as well. i used to dread rest days and felt like i had nothing to do, but i took up new hobbies and relaxed. if you hate resting on sundays, then take another day off as your rest day, but don’t forget that you can see a lot of benefits from rest!
I do great 3 weeks out of the month. But that one week, when my hormones are raging, I am an admitted emotional eater and I can pack in so, SO much sugar. Can you relate? Either now or in your past life? ???? Any tips?
When you are fighting sugar cravings, do you find it is better to indulge a little or to completely avoid sugar and treats? Also, any tricks to keep your portions small when you do indulge?
Hi! I know you don’t eat a lot of fruit because you said you can get the nutrients from other foods (like vegetables) and they’re typically high in sugar. Would you ever just eat an apple or grapes as a snack then? I actually don’t have too much of a sweet tooth because I L O V E salt but I occasionally feel like I NEED something sweet after dinner. I try to have some peppermint tea or something but that doesn’t always do the trick. Suggestions?
Hey Juli! I know you have mentioned that you don’t count macros, but what’s a good or healthy amount of sugar to eat per day in grams? Thanks!