Weekly Workouts + What I Ate in a Day

It’s time to talk about accountability. Which is not something people always like to hear. I’ve worked in the fitness world for over 6 years now. This means I’ve seen many, many people set goals, lose sight of goals, or accomplish their goals. Everyone has different goals, but the one common trait of all these people who have accomplished and kept with their goals is that they have all held themselves accountable.

We constantly do courses or competitions at the gym to get people motivated, but as soon as those are done, many of those people forget their goals all together. Sure, you can hire a trainer or have a workout buddy or do whatever you need to get the ball rolling…but then what? What happens when the trainer moves or your buddy stops working out with you? What then? How are you going to stay motivated long term?

The answer is simple: you have to hold yourself accountable. No one is going to do it for you. No one is going to track your food, no one is going to make sure you go to the gym, no one is going to make sure you get enough sleep, drink less, limit your sugar. The only person who will truly know your behaviors, who will truly know if you are giving it your all, all the time…is you. So if you are a person who is constantly wishing you could accomplish something, then do it. Stop making excuses, stop getting off track, stop relying on others to keep you motivated. Motivate yourself and do it everyday. Hold yourself accountable because no one else will at the end of the day. If you want something, you can make it happen, but it won’t happen overnight. Keep working, keep your eye on the prize, and don’t ever give up on your goals. Ever.

Sunday – Barre Forte Lohi Class

Monday – Fit on Broadway Class

Warm up and core workout then –

3 rounds: 400m run and 21 burpees

Then right into 12 min AMRAP of 3-6-9-12-15-18-21…

kettlebell swings

goblet squats

double unders of singles x3

Tuesday – CrossFit Broadway Class

Snatch: Every 30 sec for 5 mins, 1 Snatch @ 75%. Must have 3 sec pause at knee. – I used 85#

– 1 min REST THEN –

Snatch: Every 30 sec for 5 mins, 1 Snatch @ 85%. No Pause. – I used 100#

Then Every minute for 5 mins: 200m Sprint. – My slowest was :43

Lastly – 6 min AMRAP Of:

5 OHS (75% of 1 rep max Snatch Weight)

40 Double Unders

I got 5+8 using 85#

Wednesday – Rest Day

Thursday – Fit on Broadway Class

Warm up and core workout then

Every 2 minutes for 6 minutes – 300m run

Then tabata (20 seconds on, 10 seconds rest – 5 rounds)

#1 – Weighted split squats (right leg) – weighted split squat (left leg) – weighted step ups

#2 – Battle ropes – burpees – double unders

#3 – single leg kettlebell deadlift (right leg) – single leg kettlebell deadlift (left leg) – side skater jumps

Example: 20 sec of split squats at the right leg, 10 sec rest, 20 sec of split squats on the left leg, 10 sec rest, 20 sec weight step ups, then repeat 4 more times. then move to #2 and #3

Friday – Barre Forte Lohi Class and wake surfing

Saturday – CrossFit Broadway Class

800m run

30 power snatch (95/65)

800m run

30 overhead squat

800m run

30 thrusters

I finished in 18:20 using 55#

_______________

At Home/Travel Workout:

50 side skater jumps – 25 burpees – 50 jumping bulgarian split squats – 25 pull ups

40-20-40-20

30-15-30-15

20-10-20-10

10-5-10-5

On Sale Fitness Apparel:

These Speedster Running Shorts (2 colors – 33% off!)

This Mesh Back Tank (2 colors – 33% off!)

These Coral Track Shorts (33% off!)

This Striped Tank Top (6 colors – 40% off!)

Nike Juvenate Sneakers (4 colors – 25% off!)

 What I Ate in a Day:

On Sunday, I decided to go to 8:15am barre class so before I left I had a small cold brew coffee with a splash of heavy cream and a couple drops of stevia extract.

After the workout, around 11pm or so, I cooked up some ground pork with primal palate breakfast blend then I made waffles using my pancakes recipe from pancake breakfast sandwiches. I topped it with some maple syrup and raspberry jam.

Around 1:30 or 2, I started to get hungry again and I made a shake that I’ve been LOVING lately! It’s a cookies and cream protein shake. I’m going to perfect it and make a recipe for you guys, so you’ll have it soon if you are a newsletter subscriber! It’s seriously so bomb.

Around 3pm, I snacked on some beef jerky while I worked. I seriously LOVE this brand.

Since I had food around brunch time, I was pretty hungry for dinner early on. So around 5pm, I made dinner. I baked sweet potatoes and topped mine with some butter and primal palate meat and potato seasoning, then pan seared pork chops in primal palate steak seasoning and topped it with some homemade chimichurri and mango salsa from whole foods and a sprinkle of goat cheese!

 After dinner and watching a movie, I had a few pieces of Eating Evolved crunchy caramel chocolate!