Happy Monday!!! How’d you weekend go?! After talking to some of the members at my gym this AM, lots of people are doing sober January. Are you on that train? Not a bad train to be on. I love January. It’s gets people so excited for a new start, a new adventure, a new goal. But we can’t forget about the 11 other months in the year that we have the opportunity to kick ass in!
This week on my podcast, I talk about staying motivated in the gym, even past January. This whole health thing isn’t a sprint, it’s a marathon…plus some. Even through changes in health, stress, moving, having babies, losing our minds – if we can keep up with the exercise, there will always be some sort of steadiness, some control, some positivity in the midst of all the chaos.
And if you are looking for more workout inspiration, make sure you are following along on instagram because I’m sharing lots of workouts there AND I’ll be sending out a special newsletter soon with bodyweight workouts you can do anywhere!
Now, in the meantime, I’m doing another podcast with reader/listener questions this coming week. So what random questions do you have? They can be related to fitness, food, hygiene, beauty products, relationships, pooping (just kidding, I don’t want to know about your poop), fashion – whatever! I’m excited to record another question podcast so ask away in the comments section below!
Sunday – Rest Day
Monday –
20 minutes to work up to a heavy set: Full snatch to hang squat snatch to overhead squat – see video here – I got to 100#
Then:
1000m row
80 Russian kettlebell swings (45#)
60 plate overhead walking lunges (25#)
40 ball slams (20#)
20 burpee box jumps
We finished between 15-20 minutes
Tuesday – Rest Day
Wednesday –
Front Squats: 5 x 3. Adding. First set at 70%. (16 mins) – I worked up to 135#
Then 5 Rounds for Time Of: (12 min time cap)
9 Hang Squat Cleans (155/105)
12 Strict Handstand Push Ups
I finished in 10:14 using 75# and 1 ab mat for HSPU
Thursday – TABATA Thursday – 20 seconds on, 10 seconds rest for 4 minutes at each station:
Station #1: Row
Station #2: Landmine side swings L/Landmine side swings R (set up in front of green wall)
* Add weight OR hold overhead during 10 sec rest
Station #3: Banded plank to frogs/Banded flutter kicks *Big & slow flutters
Station #4: Lateral box jumps R/Lateral box jumps L
* Bulgarian SS hold during 10 sec rest
Station #5: Side plank archer rows L/Side plank archer rows R
* Side plank on hands
Station #6: Plate sit-ups/Plyo burpees to plate
1 min each station starting from beginning * 10 sec transition
Burpee work afterwards
Friday –
EMOM x 10
min 1: 30 sec Hollow Hold – 30 sec rest
min 2: 14 Alternating Pistols
Then 14 min As Many Rounds As Possible of:
18 Calorie Row
12 Overhead Squats (115/75)
12 Chest to Bar Pull Ups
12 Push Jerks (115/75)
I got 3+44 using 65#
Saturday – Rest day
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Recent Free Instagram Workouts:
Free Travel Workout:
10 rounds:
10 jumping squats
20 crab kicks (total)
10 jumping lunges
20 bench jump overs
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Happy Monday! Interesting you mention all the people doing sober January, because that was related to my question for the podcast! Will you talk about alcohol in general, please? In what situations do you decide to drink, and when do you drink your sparkling water and DD instead? How many drinks would you say you have on average a week, if any? Have you found the level of your hangover is related to your workout in the days prior? I do! If you’ve pretty much given up drinking, will you give some tips? You and I are the same age (CSU alumni! Whoot), and my husband and his friends are still in party mode. It’s hard to stay sober when people all around you are drinking on the weekends, but I think i’m ready to give it up pretty much entirely. It’s destroying my progress in the gym when I have to “start over” every monday, you know? Anyway, hooray for sober January! Thanks!
i actually did a whole podcast about alcohol already!! https://paleomg.com/paleomg-uncensored-podcast-episode-2-alcohol/
…and i’m pretty sure I listened to it. Jesus i’m the worst! Sorry, it’s on my mind now so I totally forgot.
I have a question in relation to your last podcast topic. Do you have any suggestions for how to schedule your workouts and rest days? Is it better to do a day on, day off, etc, or it is okay to workout for a couple days in a row and then take a rest day? I wasn’t sure if there was a specific pattern that I should follow, or if listening to my body is the best thing to do. Love the podcast and everything you do!
Awesome, thanks. Going to include the second half of your Monday workout (1000m row, etc) in my workout on Friday. I train 5 x per week, including 3 days in the gym by myself and 1 day with a trainer. On the days by myself I typically start with 20-30 minutes of strength training followed by a metcon of about 20 minutes. In addition to what I learn from my trainer, your weekly workouts have given me heaps of ideas for these metcons and your weights / times give a benchmark as to what others are doing it in. I find this helps keep me motivated as it’s easy to slacken off and lose motivation when you train by yourself sometimes. I’ve been working out in gyms for 15 years and used to take a lot of classes, but they don’t provide the challenge I need. I tried Cross Fit a few years ago but it wasn’t for me. So big thank you again.
For the landmine movements., do you just put a normal barbell on top of a plate? Is there a specific setup? I’d love to try them but don’t want to cause a scene at my gym when I and/or the barbell go toppling over 🙂
It is a specific piece of equipment you drop into the weights and then attach to the barbell. Think joint socket set up.
yeah i just set it on top of a plate. you can see the set up in my most recent instagram post
Hi Juli! Your posts haven’t been showing up in Feedly for a few weeks now. I don’t know if someone has already told you but wanted to let you know just in case because I hate to miss them!
Same problem here. I tried to delete and re-add but it didn’t work.
I love your sense of style and I notice that a lot of your clothes come from Nordstrom. Aside from Nordstroms, do you have any other favorite brands or stores that you like to shop at regularly and where is your favorite place to get workout gear?
Hey Julie! Is it weird I feel like we are friends? I mean, you give me great advice and make me laugh to myself during my walks/driving everyday! Anyways, I was wondering if you have ever done a Whole 30 or any other elimination diet (or a sugar detox etc.), and what are your thoughts on programs like that? I am currently participating in a second whole 30 and while it has helped me tremendously to figure out what foods work best for me (and to help me dry out after a FUN December) I struggle with now eliminating food that I KNOW works well with my digestion just because this program says so. I go to crossfit 5 days a week and feel light headed during workouts if I don’t have enough carbs in my diet, so I have added rice and gluten free steel cut oats back to my diet. Should I just suck it up and eat more potatoes?! Variety is the spice of my life! What are your thoughts? I respect your opinion, use as many curse words as necessary to make your point 🙂
My question: I’ve been eating paleo consistently for several years, and my biggest weakness is always the WEEKEND. I’m great at eating healthy during the week, but when the weekend hits I want to ease up a bit, and it always seems to happen in my diet. Are weekends a struggle for you in the same way? How do you celebrate and relax *without* food? Any tips on how I can fight the sudden urge to eat junk as soon as Friday rolls around?
I’m also trying sober January since my inner alcohol demon got the better of me in December. What are some of your favourite mocktails?
Oh also, I’ve been loving your workout vids posted on instagram. For some of the more advanced moves, could you also provide a progression for those of us who can’t do that movement? Keep up the awesome work.????