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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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!
Hi Juli, I have a question for you in regards to carbs. I started this intense kickboxing class 5 days a week and since I’ve been on paleo and pretty strict for the past year, I’ve been good a cutting the carbs. I always have worked out before whether its lifting weights or yoga, but never this intense. My body is craving carbs like crazy!! I noticed that just being paleo and low carb, I’m constantly hungry. I’ve noticed my work outs have been really shitty too because I feel like I have no energy. I eat lots of vegetables too but my body is craving something starchy like potatoes. I just hate feeling like I’m failing at being paleo when I decide to give in and have a sweet potato/white potato or some white rice with my dinner. What do you suggest?!
Hey Juli! I’d love to hear a little about how you go about meal planning – whatever that looks like for you. As in do you just have a standard grocery list you stock up on and then wing it from there, or do you meticulously plan every meal? What kinds of things do you keep on hand for those times when you aren’t trying to be Juli Bauer Foodie Extraordinaire (which you totally are), and are just trying to be Juli Bauer, not hangry person? I struggle the most with quick lunches and stuff – I can always make an awesome recipe for dinner, but lunch seems to get me every time!
And same goes for fashion – do you have a plan for how you want to build your wardrobe, or do you just scroll Nordy’s website until you find something you like and then build from there?
Also – thanks for being my unofficial life coach – you keep me fed and fashionable all the time!! 🙂
You know how you talk about everyone does what works for them? I have been eating paleo for about 3 weeks – which I recognize is not a great deal of time. My skin blew up in terms of acne and big patches of dryness at the same time – which is super fun, I’ve been extremely bloated and haven’t felt very good in general. I am a marathoner and working on being fat adapted, but every time I scale back carbs, my gut just seems to get PISSED. Do you think there are people out there whose bodies just like a more high carb diet – and maybe even people whose bodies like the (gasp) dreaded grains? Or do I just need to tweak my ratios (fat/carbs/protein) and figure that out within the paleo lifestyle?
Hi Juli! I have a couple of podcast ideas. The first one I am not sure about; there may not be enough readers in this situation to make it worth talking or posting about. BUT, I have some chronic knee and lower back issues. They tend to flare up when I am not paying enough attention to keeping my core strong. Whenever this happens and I rest for a while, I lose SOOOO much muscle and endurance! I am always frustrated getting back into it and I end up not having enough ideas for mods or beginner exercises and I usually hurt myself again pretty quickly. Plus, I often feel pretty blahhh from taking breaks and it takes a while to get that momentum back. Any thoughts on this?
Second idea: how to start your own home gym. What is the best equipment to buy in the beginning in terms of versatility? Dumbbells? A bench? What can I get the most out of initially, and how should I add to it over time?
Love your blog and I look forward to it everyday!!! 🙂
Hi Juli!
Love your podcast, I look forward to it every Saturday. Cursing, yawning, and doggy noises included@!
Three questions:
I’ve been doing crossfit for about a year and a half. I had to take a break due to a low back injury this past summer. But I’m back! And I’m really into goals, and love your advice on working a specific skill. My goal this year is to do a muscle up. I can do 2-3 strict pull ups now. How long did it take you to do one? Did you go for strict or kipping first? What progressions do you recommend to build up the strength?
Any good stretches or mobility work you recommend for really tight hip flexors? They are killing me when I squat!
Finally, would you consider a creating a recipe for Morrocan chicken stew for your blog? I was craving it yesterday and couldn’t find a recipe that looked good and I thought, “I really wish Juli had one bc then I know it would be DOPE!”
You rock!
Sarah
I have been loving your podcast! I have a question about maintaining healthy habits during stressful/sleepless times that I would love for you to weigh in on… I know how important sleep is and I always try to prioritize it because I know it helps me feel my best emotionally and physically. I notice when I don’t get enough sleep I have a harder time making good food choices and often end up mindlessly snacking (or turning to not great options) then feeling overfull on top of fatigued. I’m sure this has to do with hormones being out of whack when not getting enough sleep but I was wondering if you have any suggestions for how to maintain an even keel/make good health-promoting choices when sleep is harder to come by (busy season at work, having a new baby, busy travel schedule, etc). I’m expecting a baby soon and am trying to be proactive in coming up with a plan to deal with the fatigue that I’m sure will follow. Thanks!
YUP sober January for me! Well it starts today 😉
What is your go-to meal if you go out to eat at a Mexican restaurant? I have a hard time making clean choices with Mexican food!
I work out from home and I would like to learn some Olympic lifts but I’m changing careers (and went back school so my current employment status is “student”) and I don’t have the budget to join a box or hire a coach. Is there anyway you might consider doing tutorials on some of the lifts? Or, do you have any YouTube recommendations on videos that do a good job of explaining the mechanics? I can’t seem to find anyone in a video that explains it well.
Hey there. So, even though you mentioned you’re not super well-versed in the topic, I’d still love to hear what you have to say about injury prevention; maybe that incorporates the importance of stretching, proper form, etc. That’s totally not even really a question. But. Would still value your opinion on it!
Thanks again for all the awesome content!