The time has come, it’s finally the New Year. And that means it’s finally time for you to decide what kind of person you want to be. Do you want to be the person who makes resolutions and doesn’t stick to them? Or do you want to be the person who makes resolutions and dominates them? Who conquers what they set out to do.
Fitness isn’t just about health or physique, it’s so much more. Fitness is proving to yourself that you are worth more than you may have thought before. Fitness is about goal setting and accomplishments. Fitness is about holding yourself to a higher standard and believing in yourself. When I finally found the fitness that inspired me and kept me excited, I became a better person than I was before. I became the person I always wanted to be but had no vision of.
This 2017 can be anything you want it to be. It can be the year that you set goals then forget about them OR it can be the year that you become proud of who you are, inside and outside. The year I found CrossFit, everything changed, and every year has become a better year than the last. Because of CrossFit, I’m more patient, I’m happier, I’m less stressed, I eat better, I drink less, I’m a better wife, I’m a goal setter, I’m a goal conquerer, I’m a dreamer…I’m the person I want to be. All because I decided that health was important to me.
I’m not saying you should do CrossFit. I don’t care what workout you do, but do something. Walk, run, spin, try zumba, yoga, pilates, Orange Theory, boot camp, group fitness classes, barre, gymnastics, climbing, swimming, hiking, surfing. Whatever you can try, do it. Figure out what you love. What gets you excited to do it again tomorrow. Whether you like to go to the gym by yourself or meet up with a friend. Figure it out. Take care of you. Be the person you want to be. Our bodies were made to move, so move them. And become better than yesterday, every single day of the month.
Be the 2017 you that you have always dreamed of.
Now here’s a peek at what I did last week in the gym!
Sunday – Rest day
Monday – Rest day
Tuesday – CrossFit Broadway class
25 min As Many Rounds As Possible Of:
1000m Row
800m Run
60 Calories on Assault Bike
40 Burpees
20 Muscle Ups or 20 Burpee pull Ups
I got 1 round + 420 calories doing burpee pull ups
Wednesday – Workout with friends
Every minute on the minute for 20 minutes:
Min 1: 10 barbell step ups (I used 55#)
Min 2: 50 double unders
Min 3: 10/10 barbell bulgarian split squats (I used 55#)
Min 4: 10 burpee box overs
Thursday – CrossFit Broadway class – see video here
Every minute on the minute for 16 minutes:
min 1: 5 Back Squats @ 70%
min 2: 9 Strict Handstand Push Ups
I used 115# and 1 ab mat for my hspu
Then 9 min As Many Rounds As Possible Of:
9 Deadlift (225/155)
9 Chest to Bar Pull Ups
40 Double Unders
I got 5+10 using 125# and doing regular kipping pull ups
Friday – see video here
5 rounds for time:
20 landmine oblique twists (total)
10/10 landmine lunge to press
20 burpees over bar
10/10 landmine front squat to twist press
400m run
I finished around 32 minutes
Saturday –
20 minute As Many Rounds As Possible:
300m run
16 kettlebell swings (70/55)
16 box jumps with step down (24/20)
16 burpees
I got 5 rounds using 35#
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Recent Free Instagram Workouts:
Free Travel Workout:
5 rounds:
400m run
20 burpees
20 jumping air squats
20 jumping lunges (total)
On Sale Activewear:
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GapFit Blackout Leggings (30% off)
Nike Pro Longsleeve Training Top (20% off – 3 colors)
Athleta Powerlift Tight (20% off – 2 colors)
Nike Free RN Running Shoes (20% off – 15 colors)
What I Ate in a Day:
Started off with 1/2 cup coffee with some heavy cream and liquid stevia (I rarely drink my whole cup of coffee.
After working on the blog, I made a breakfast of 2 Teton Water jalapeño brats, wilted arugula, and 1/2 sweet plantain.
Couple hours later before I left for the gym, I ate this yogurt.
Then on the way to the gym, I had 3 of these larabar bites.
After the workout, I reheated some leftover salmon and kale with some rice on the side (no, rice is not strict paleo, but I eat it because it doesn’t irritate my gut) while working at the gym before coaching.
While I coached, I snacked on this Justin’s hazelnut butter packet.
After coaching 3 classes, I snacked on some Siete Foods NEW tortilla chips with some salsa while I made dinner. For dinner, I made 1 taco with a Siete Foods cassava tortilla with ground buffalo, taco spices, salsa, cilantro, and lime juice. Then I made a little extra taco ingredients without the tortilla on the side!
After dinner, I had a small piece of Eating Evolved caramel crunch chocolate.
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!
Continues to amaze me how much free content you post — especially fitness-related. I’ve filled up a whole small notebook (100+ workouts) JUST of your ideas. You will have lots of good karma, Juli. 😉 The universe is grateful for you!!!
awwwww thank you so so much for the kind words Francesca!! glad i can help inspire your own workouts!!
I am constantly trying to be healthier and fitter and I’m excited for the new year to fulfill so many goal and I could not do it without you. I cannot thank you enough for posting workouts and weekly meals and sales as well! And thank you for being such a beautiful person in this world!
so glad i could help, margaret! thank you for the kind words!! xoxo
Random, but for the brats you had for breakfast are you concerned with the high fat content/high sodium content? I love those but I’m always wondering if it’s too much fat and/or sodium for one meal… Would love your thoughts! And how do you wilt your arugula and make your plantains?
i don’t think about that much because i don’t have any issues with my bloodwork and i’m not eating them for every meal, ever day. and i make the plantains like the maduros recipes in juli bauer’s paleo cookbook and i just wilt my arugula in a microwave
Sorry for another comment but I’m starting at a CrossFit gym and I have the same shoes as you (the Nikes)… do these work well for you lifting or would you recommend lifters (like Nike trainers or the Reebok CrossFit training shoes)?
i think so, but i’m not picky about my lifting shoes. i just look for shoes that are flat when it comes to my cf workouts!
Have you ever written a post about injury prevention when working out? OR, maybe there’s a podcast episode you could do about that?
Thanks so much, and Happy New Year! And, thank you for all the incredible content!
i haven’t. but i haven’t done much for injury prevention other than listening to my body, keeping form and not pushing it past that point. i may talk about that in another podcast questions episode, but i just don’t have enough background info to really do a whole podcast about it.
So I decided this is the year that I put cardio on the back burner and focus more intensely on strength training. I don’t have a workout partner because I work full time, am married, and have two baby girls 🙂
I find when I workout alone I can feel so intimidated at the gym but I really want to start lifting heav(ier)… Did you ever feel intimidated when you first started training? Unfortunately my gym doesn’t seem to have the awesome atmosphere you describe yours having 🙂
Any advice and how to get started training heavier, when to add weights, etc?
ABSOLUTELY. i felt sooooo intimidated when i first got started at a gym by myself. so i would do research ahead of time, how to properly perform the movements i had planned, so then i would feel more confident when going into the weights section. and the more i did this, the more confidence i gained over time. so start light and continue to try to increase each time or every other time and you’ll soon be more confident with your movements and with your heavier lifts! hope that helps!
I know you’ve mentioned this before and sorry I’m sure you get repetitive questions but I have been trying to understand what bloggers mean by irritated gut… I for the most part stick to paleo but like rice every so often but how would I know if my body is irritated? What do you look for??
google leaky gut and that will have a more detailed description. but when i say irritated gut, i mean stomach aches, bloating, gas, really anything inflammation related. a lot of people who eat rice experience these issues, but i do not. after cleaning up your diet for a while and adding these more irritating foods into your diet, you may experience some of these symptoms which means it irritates your gut and it’s not really something you should be eating. does that make sense?
Do you usually make sure there is a strength portion in your workouts, such as squats or heavier lifting prior to the conditioning portions? Sometimes I want to do a conditioning workout and feel like I HAVE to do a strength portion or I won’t get as much out of the workout. Maybe it’s a mental thing for me. Thanks so much for all you do for us all! I absolutely love your podcast, recipes, blog, and cookbooks! You are doing so much good and are very inspirational!
our gym almost always programs some sort of strength so that’s when i’m usually doing it. if i’m just on my own or working out with other coaches, i don’t care as much or feel like i have to, mostly because i just don’t care that much lol. thanks for the kind words and the support!
When you started CrossFit, how long did it take you to get comfortable with the movements and feel confident in the gym?
Would you do a blog post about CrossFit day one vs. now with starting weight comparison to now (what you started lifting at and what you can do now) and how long it took you to learn movements. Maybe include resources for newbies like myself that you may have used to learn lifts and practice.
Juli may have a harder time answering this since she went from regular training, to competition training and now back down to a more maintenance level, but I’ve been doing CF for about a year and it took me around 3 months of going 4-5 times per week to really start feeling more confident in the gym. In 10 months I have added 110# to my deadlift, 45# to my shoulder press, 100# on my back squat and 65# to my front squat.
There are amazing resources out there. Look into Barbell Shrugged both in Podcast form and on YouTube for great tips/tricks. Diane Fu/FuBarbell is awesome for women. The Crossfit Journal also has some free resources but does require a membership after a little bit. Your ultimate resource is going to be your coaches at the gym, though and repetition! The more you go, the more comfortable you’ll be and the more coaching you will get! CrossFit is awesome – you’re gonna love it!!!
You’re so inspiring! Because of you I’ve been eating brats and sausage with greens for breakfast. Since I take my breakfast with me to work people always comment like “umm is THAT kale!?” hahaha! Thanks for always being raw and real!
–Roxanne
http://glassofglam.com