Happy President’s Day! I hope you were the one of the lucky people that have today off so you can celebrate a long weekend! We sadly had a tough weekend over here. My husband only ever has Sundays off so we planned a late night-date night out on Saturday and guess what happened to the poor guy? He got food poisoning from the restaurant we went to. I was lucky that I didn’t eat off his plate for the first time in our entire relationship. So his entire Saturday night and into Sunday was spent trying to simply keep water down. It was such a bummer, especially since the poor guy doesn’t have today off. Our trip to April to Costa Rica for our one year anniversary can’t come soon enough!
But anyways, let’s chat fitness!! How are everyone’s fitness goals going this 2017?! We are almost in to March which means we’ve maybe lost some sight of what we planned on January 1st. But it’s important to take a look back at those goals or resolutions and continue to plan ahead for what you hoped for. Spring is coming, summer is almost here, and another year is going to speed by, so you might as well keep kicking ass and taking name every single day.
I was in an Orange Theory class the other day and a few women kept messing around throughout the class and while I totally get that (and understand that we should always have fun in our fitness classes) it was a good reminder to me that we get whatever we put into our workouts. I fully believe giving each workout everything you have, and you most likely always have more to give than you know. But the harder you work, the more you concentrate – the stronger you will become both physically and mentally. So while always keeping the gym fun and entertaining, don’t forget that you have the ability to push harder, go faster, go heavier. And from doing this, you will open up the door to seeing a bigger potential in yourself. Not just in your abilities, but in your mental capacity.
Fitness is not just physical, it’s so much mental. And if you can mentally push through a part in your workout that seems unattainable, then you can open the door to new opportunities, new accomplishments, and new possibilities that you never even knew were out there – both physically and mentally. Two things I totally believe – you are what you eat AND you get what you put into it. So feed the body with the food is deserves and build the body in ways you didn’t know were possible. Kick ass, take names, be your best you!
Sunday – Rest Day
Monday – CrossFit Broadway Class
Sumo Deadlift: 3 x 10. All sets at 70%. Tempo down every rep, reset if needed. (12 mins) – I used 155# for my sets
Then 15 min AMRAP of:
21 Cal Row
18 Toes 2 Bar
15 Thrusters (95/65)
I got 4 rounds + 2 calories Rx
Tuesday – FIT on Broadway Class
With a 38 min Running Clock
From 0:00– 30:00
As Far As Possible –
25 TRX pull-ups
50 KB sumo deadlifts 70/55# (slow descent)
50 Alt DB plank snatches (hand plank, wide stance, snatch DB up, into side plank)
50 plate floor wipers 45/35# (Every 2 wipers – complete 1 floor press)
50 Alt KB clean + presses 55/35#
25 TRX pull-ups
50 burpees
From 30:00 – 38:00 (OR when finished with “A”)
As Many Rounds As Possible –
30 weighted crunches
20 bicycle crunches (each side)
30 alt toe touches (total)
20 reverse crunches
GOAL = 3 Rounds!
Wednesday – Orange Theory Class
Thursday – Rest Day
Friday – Orange Theory Class
Saturday – CrossFit Broadway Class
With a partner, complete: (one person working at a time – 30 minute time cap)
4x200m sprints (2 each)
100 pull ups
4x200m sprints (2 each)
100 kettlebell swings (70/55)
4x200m sprints (2 each)
100 box overs (24/20)
4x200m sprints (2 each)
100 hang power snatches (95/65)
We finished 69 hang power snatches using 35# KB and 65# snatch
_____________
Free Travel Workout:
20 burpee buy-in
400m run then 3 rounds:
15 DB bicep curl
15 DB front squat
20 alt toe touches
400m run then 3 rounds:
10/10 plank DB row
15 hand release push ups
20 v-ups
400m run then 3 rounds:
15 DB strict press
30 total DB walking lunges
20 bicycle crunches
20 bupree buy-out
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i also got food poisoning saturday night and it was the worst. i could have really used today off.. its going to be a long one!
Hi Juli-
I was listening to one of your old podcasts when you were talking about finding confidence. I struggle with the vicious cycle of doing really well throughout the week and binging on the weekend. I want to just drop the cycle and focus on eating what I want when I want with healthy choices in mind but I’m worried it’s going to cause me to gain weight…any advice for getting over that and changing those habits? Thanks so much!
for me, when i was doing that exact same thing, i had to recognize why i was binging on the weekend. and it was because i was restricting myself so much during the week, that i felt like i wanted and needed EVERYTHING once the weekend rolled around. so for me, not restricting myself during the week and enjoying some of the food that i was craving in smaller amounts, like a small piece of chocolate every night, kept me from binging later on. also recognizing why (the emotional side) i was binging and what emotions were leading to those behaviors. so maybe look at those things in your life and start thinking about what behaviors and other things in your life that could lead to a more balanced lifestyle
I tried Orange Theory for the first time on Saturday here in Denver! I was wondering if I was going to run into you. Anyway, I loved it! But i’m pretty sure my heart rate monitor was way off, or it wasn’t calibrated correctly. I worked my ASS off and somehow my average heart rate came back as 148. Bummer. Thanks for the recommendation though, I love the ambiance of that place.
did you borrow one or get your own? i definitely recommend getting your own, that’s what i did!
I borrowed one, but I do totally have my own. I just thought their’s might be more reliable since mine seems wonky sometimes too… maybe it’s my heart and not the monitor 😉 but it is so damn motivating to see total calories burned at the end.
What you said about focusing in the gym totally struck a chord with me – my gym buddy is on vacation this week so I worked out on my own for the first time in ages this morning and it made me realize just how much time my girlfriend and I waste talking and messing around between sets sometimes without even noticing what we’re doing! Not only that but how easy it is to just match what your partner is doing even when you know you really aren’t pushing yourself like you should be. Thanks for being a great reminder to stay focused on what it takes to reach your goals!
i think most women do this if they have a friend at the gym, i know i have. but it’s definitely important to remember how much harder you could push and the results you potentially see from that extra hard work!! keep kicking ass!
Wow, Saturday workout looks tough! Hope your husband is feeling better today.
Wow, so many thrusters on Monday!
I just discovered your podcast so of course I am binge-listening to them 😀 Can you talk about Orange Theory? I too love CrossFit, but I am curious how you compare them?
i’m actually planning to talk about that on the podcast this week!!
Hey Juli,
I’ve been thinking about trying Crossfit for the longest time, but currently I do my own bodybuilding routines in the gym that are isolated for legs, butt, back , chest, etc varied with HIIT videos and yoga. While I started fitness with very appearance-driven goals like making my butt bigger and waist smaller (basic, I know) I’ve really enjoyed pushing myself to get stronger and my perspective of fitness has changed drastically. I’m thinking that Crossfit might be just the thing to push myself to work harder and reach my goals faster. How long did it take you to move up in weight in deadlifts, squats, and other compound movements? Also, all of my friends discourage me from trying crossfit because they say it doesn’t give females as nice of a shape (i.e. getting boxy or getting bigger thighs than glutes) and while I’m not all too worried about what others think, I was wondering what your take on this is. Do you think crossfit could be the challenge I need, and what are your thoughts about the effect it has on women?
You’re killing the game as always and inspire me to try new things in the gym all the time.
Thanks!
hey roxie! you should totally try out CF and see what you think? for me, when I started CF I didn’t have much strength at all, so I quickly increased my weights in all lifts pretty much every week while following a strength program! and when people say CF gives women a certain shape, they are usually basing that off what they see at the CF games. because those women are often larger because they are lifting SO MUCH WEIGHT and working out 10x more than the average crossfitter. if you come to my gym where no one competes at a high level, you’ll notice that every single woman there looks completely different. this all has to do with what they put in their bodies, how much alcohol they drink, the sugar they consume, the amount of water they drink, the sleep they get, the stress they are under, etc. i think you get what you put into your workout and your body. so sure, crossfit can make you bigger, but any lifting program can do that. i obviously crossfit regularly and i see myself as more muscular, but i don’t consider myself big. maybe some women do, but i don’t. i guess it’s all perspective. so i would totally recommend trying it and seeing what you think!
Hi Juli, if you have Cassy back on your show I would love to hear you two discuss about pushing yourself in the gym. In one of her podcasts she discussed how she doesn’t go all out for every workout. I tend to have the go big or go home attitude but played sports through college which is where I think that stems from. After a few injuries recently I have been thinking that maybe I should not push my old body so hard.
hahaha i don’t think we need to even talk about it based on what you just said. you know that you’re probably injuring yourself because you’re pushing your body so hard, so don’t do that! i get wanting to be first or beat someone in the gym, but injuries won’t get you there. remember that life is a marathon, not a sprint. and same thing goes for workouts sometimes. the body needs to be pushed hard and sometimes needs to just go through the movements. take care of your body because you’re in it for the long haul!
Thanks for sharing these- especially the at home/travel workouts. I was feeling unmotivated to workout this morning after eating not so great while on a work trip in Austin. However I read your post this morning and it got me motivated to get up and do this travel workout and commit to making good choices today while still eating out for 3 meals (work travel…. :/) you’re awesome!!
I know you don’t share too many details on your husband, but you’ve mentioned a few times how much he works. What does he do? Or what industry is he in?
My husband works a lot too and being in the power company industry can have odd hours if there is a storm or disaster.
i don’t even really like to share that, but he works in the outdoor sports industry!