Well hello there, on this fine Monday! So glad you’re starting your day off here! You’re pretty much the best! Time to get motivated, get after it, and get to feeling your best! Today for a little Monday motivation, I want to chat about ABS! Because man, people love obsessing over abs. I get emails all the time about ab workouts and exercises. But you know what? There’s a lot more to abs than just workouts. And it’s important to keep all these things in mind when trying to improve your core strength and physique.
Let’s get into all the things that play a role in your lovely 6 pack:
- Abs start in the kitchen. Nobody wants to believe that or listen to it, but if you don’t have a clean diet, you won’t see the true results from your hard work in the gym. That means eating lean protein, vegetables, avoiding sugar and alcohol and drinking a sh*t ton of water.
- Genetics play a role. Stop trying to have abs like someone else. Concentrate on what your body is capable of and the improvements you can make from your own hard work. If you’re trying to get abs like someone else, you’ll never get there because YOU ARE NOT THEM. Don’t compare, just work hard for YOURSELF. Bodies are different, genetics are different, and lives are different. Concentrate on your own life, your own body, and your own hard work and you’ll see a difference way sooner!
- Remember that EVERY workout is an ab workout. Every workout you do should start with an engaged core. That means a little crunch and a little ribcage pulled down. If you’re not engaging your core before you sprint, before you power clean, before you do a pull up, before you deadlift, before you squat – then you’re not getting the true benefit of your workout. Your core not only stabilizes you and keeps your spine safe while you lift, but it improves all your lifts and movements. So the more you engage your core during workouts, the less actual ab workouts you’ll have to do on the side.
That’s it. Truly. If you eat clean, stop comparing yourself to others, and engage your core through every single workout – you’ll see your midsection begin to change over time. Sure, some people get a 6-pack quicker than others and for some people it’s extremely challenging, but who gives AF. Working hard longterm always succeeds. So work hard everyday and be proud of the accomplishments along the way! 6-pack abs or not – a strong core is important with living a mobile long life. Now go get after your workout and meal prep today, all while engaging your core the entire time!
Sunday – Rest day/Travel back to Denver from Dallas
Monday – Orange Theory Class – see workout here
Tuesday – CrossFit Broadway Class
Every Minute On The Minute for 12 min, alternating
Even = 6 Muscle Ups – I did 3 bar muscle ups
Odd = 12 Strict Handstand Pushups – I did 10 HSPU to 1 ab mat
Then 12 min As Many Rounds As Possible Of:
20 Toes to Bar
50 Double Unders
15 Squat Cleans (135/95)
I got 4 + 3 using 75#
Wednesday – CrossFit Broadway Class
Deadlift: 4 x 7. All sets at 79%
Then Every Minute On The Minute for 12 min, alternating between:
min 1: 18/15 Cal Row
min 2: 20 Push Ups
min 3: 20 Kettlebell Swings (70/55)
* score is lowest # of reps for each movement
I got 11 calories, 20 push ups, 20 swings using 45#
Thursday – Rest day
Friday – Orange Theory Class – see workout here
Saturday – CrossFit Broadway Class
Partner workout – 1 person working at a time (35 min time cap)
100 calorie row
100 box overs (24/20)
100 deadlift (185/125)
100 wall balls (20/14)
100 burpees
100 wall balls
100 deadlift
100 box overs
100 calorie row
We finished in 32 something
______________
Free Travel Workout:
20 minute AMRAP:
5 pike push ups
10 jumping squats
15 tuck jumps
20 forward step lunges (total)
*every 2 minutes – complete 3 burpees then start over where you left off
On Sale Activewear:
Zella Crop Leggings (33% off)
Reebok Training Shoes (50% off)
lululemon 7/8 tights (25% off)
GapFit Leggings (33% off)
Athleta Stripe Tank (30% off)
_______________
I may be compensated through affiliate links in this post, but all opinions are my own. This compensation helps with expenses to keep this blog up and running! Thank you for your support with PaleOMG!
Can you please do a little post and/or talk on the podcast about Orange Theory? All I know about it is from what you post and I’m kind of intrigued but I’m not totally sure how the classes work/what kinds of things you do, etc. I have been a religious CFer for years but some chronic shoulder issues that I’m not quite ready to have surgery for are preventing me from really doing the classes and it’s gotten a little frustrating/boring so I’m exploring other options!
i’ve talked about it in multiple podcasts! i’m not exactly sure which ones, though. but i think i talked about it in my last listener questions podcast!
Hi Julie! Do you have a go-to warm-up you do before your cross-fit or weight training workouts or do you usually just do a bit of cardio?
Thanks!
our coaches at our gym all go through different warm-ups depending on what workout we have that day
Julie I freaking love you and all the things you do right now! Today on your ig stories you shared how people are giving you shit about your legs. Well fuck them you look AMAZING! Also I have somewhat big muscular thighs and there’s a couple of bitches that I see regularly that always say “wow your legs are so big!” While I’m sure they think they’re being nice I am super insecure about my legs. Anyway enough about me just wanted you to know I just love your posts and podcasts so keep it up babe!
thanks for the love, elizabeth!!!
I think you have one of the most amazing healthy fit bodies I have seen in my life!! I love how fit you are and the fact that you enjoy life as well. I feel awful that you get negative comments and wish I could find those people and have a conversation with them 🙂 I love watching you on Instagram, snapchat, listening to your podcasts and looking at everything on your website! Keep being you, as I know you will just from watching your stories, and know that there LOTS of peeps that look up to you and look forward to all of your daily inspirations! I hope to one day meet you!!! Thank you again for all you do!! Stacey
thank you for the sweet words, stacey!
You are more than welcome!!!!
I cant believe people were commenting on your legs. What is wrong with people? You are awesome. A while back my sons (age 9& 10) asked me what “thunder thighs” were. I thought this, right here is a teaching moment! So I replied that thunder thighs were strong powerful legs that can do awesome stuff, like run fast, jump high, walk far, climb mountains, kick bad guys in the crotch etc. There were satisfied with my response. A few weeks later, my son came up to me, and put his hand on my leg and said, “mom, you have thunder thighs”. My heart sank, and I must have looked insulted, because my son said “wait, I thought you said they were a good thing?!” Lol, forgot my own lesson. Keep up the good work, and I love your insta!
Do you post ROMWODs ? What do you think about them?
never tried one
Abs are a funny thing… I consider myself about 15lbs overweight but still have the 6pack. Clean eating (maybe just too much of a good thing?) and 5+ years of crossfitting help. I’m feeling strong – just super curvy below the waist which I’d like to change a bit. In fact, I bought those cool lulu tights you’re rocking in the picture above – just they don’t look quite as good on me!! Ha. I’m trying to “love the skin I’m in” and all that, and not compare myself to others, but the bottom line is I know this isn’t the best possible version of myself, so I’m gonna keep up the fight! Love your blog, love crossfit, love your recipes. Thanks for doing what you do!
that’s fucking awesome. continually striving for your best possible self is what life should always be about. no matter if that’s physically or mentally or spiritually. we should always be trying to improve ourselves! go you!! you rock!
Love your blog and podcast! Juli is there anyway you could go into more detail on how you went from being inflamed and heavier to lean with good muscle mass. I have over trained myself to the point where I’m about 15 to 20 pounds heavier than normal. No matter what my diet or exercise I can’t get the weight to drop. i’m working on a lot of self-esteem issues as a result. This is where I put my focus the last couple months as I have found that diet and exercise were not helping with the fat loss so I assume the stress I put on myself is not helping my case. Did you carb cycle ? change your diet at all ? Do you worry about carb intake at all? you said you reduced training to reduce inflammation – on your podcast you say you work out five days a week… Is this the training schedule you used to heal? How long did it take you to notice positive? I would love any tips on how to turn things around as I know I have inflammation stress as a result of this extra body fat. I am however trying to heal my emotional issues-i really related when you spoke about not giving a fuck…I give way to much of one and need to change that!
THANK YOU
I share my experience with losing weight here: https://paleomg.com/top-ways-to-lose-weight-maintain-balance-w-michaela-north/ and i’m not sure if you’ve listened to all my podcasts but i talk about it in MANY of those episodes! it wasn’t just one thing that helped me lose weight, it was many things. reducing the intensity of my workouts and the amount (since i was competing in CF before), sleep more, not stressing or worrying about my weight, eating more carbs and being happier all around. i literally just said fuck it and was able to get in tune with my body finally
Thx for the link…I needed to read this and I’m going to reread it every time I attempt to cut my diet back or overtrain!
THANK YOU