Weekly Workouts + What I Ate in a Day

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Happy holiday weekend! Hopefully you were able to take Monday off and enjoy a long weekend. The husband had to work over the weekend and works today so we weren’t able to leave BUT we were able to get out on the boat yesterday and I finally got to wake surf for the first time this summer! It feels so good to be sore from just simply having a great time yesterday! It looks like we may be able to go back to the lake tomorrow, too!

Since it’s a long weekend with lots of food, cocktails and more cocktails, here’s just the little annoying reminder from me on this Monday to not forget about your longterm goals! It’s so easy to forget about our goals and suppress those feelings, just telling ourselves that those decisions we make won’t make a difference longterm. But all of our choices make a difference in our physical and mental health so remember to choose wisely this long weekend. Remember that what you consume and what you do DOES make a difference in your body. And take a few small steps in your day to feeling better the next day. Ditch a cocktail for some water, ignore the bun from your burger or brat, and stay away from the sugary treats that you don’t know the ingredients in. Remember your end goal and remember the hard work you continue to put into that goal. This weekend doesn’t have to throw a wrench in your hard work!

Happy early 4th of July and stay tuned for a 4th of July inspired recipe on the blog tomorrow!

Sunday – Rest Day

Monday – Orange Theory Class – see workout here

Tuesday – CrossFit Broadway Class

Hang Snatch: 14 mins to find a heavy triple. Hold on for all 3 – I got to 100#

Then 3 Rounds For Time Of: (12 min time cap)

300m Run

60 DU

15 Thrusters (115/75)

I finished in 8:47 using 65#

Wednesday – CrossFit Broadway Class

4 Sets of 2-9 Muscle Ups or 5-15 Pull Ups or 20 Tempo Ring Rows (choose a number you can go unbroken with each set) – I did 3 bar muscle ups

– REST 1 min between sets –

Then 4 Rounds For Time Of: (18 min time cap)

300m Run

20/15 Cal Bike

10 Burpees

– MUST rest 1 min between rounds –

I finished in 15:08

Thursday – Rest Day

Friday – Orange Theory Class – see workout here

Saturday – CrossFit Broadway Class

Partner workout – 1 person working at a time

25 minute AMRAP:

40 clean and jerks (135/95)

60 calorie row

40 burpee box jumps

60 calorie row

40 toes to bar

60 calorie row


Free Travel Workout:

20 min AMRAP:

20 DB walking lunges

15 hammer curls

10/10 DB bulgarian split squats

15 tricep extensions

10 burpees

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Nike 3″ Running Shorts (30% off)

adidas PureBOOST Shoes (25% off)

What I Ate in a Day:

I wake up usually around 5:45am nowadays and right away I’ll make a collagen cold brew coffee. After working on the blog, I had a handful of gluten free granola.

After walking Jackson, I made breakfast of a bunch of arugula, three blueberry sausage patties that I picked up from Whole Foods, and some baby potatoes that I microwaved for 3 minutes then smashed in a pan and cooked on both sides until crispy.

For lunch, I had smoked salmon that I picked up at Whole Foods, tomato salad and beet salad.

For a snack, I had a little share a bar.

After my crossfit workout, I had larabar while I coached a couple classes.

Then for dinner, I had a couple chicken tenders with tomato salad and beet salad and a couple dolmas!


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!

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Oh, Hi! I’m Juli.

I’m a food hoarder. And a really bad dancer. If you don’t know me well, you will probably not understand my humor. Therefore, I apologize ahead of time. Thanks for listening to my ramblings of my ever-changing life and trusting my kitchen mishaps. Your trust in me is appreciated.


20 thoughts on “Weekly Workouts + What I Ate in a Day”

  1. Sorry if this comes off as stalkerish and I realize that it actually has nothing to do with this post, but a few weeks ago your email newsletter and FaceBook posts mentioned an upcoming waffle recipe. Any idea when or if that one is coming? (Sorry pregnant and slightly obsessed with fruit-covered waffles). I am currently using your banana vanilla bean pancake recipe for my waffles, but I am always looking for new ideas.

    1. that recipe is all ready to go, i’m just waiting on the company that i’m working with on that post. i worked with a specific brand and they have to run it through legal and it is taking WAY longer than it was suppose to. so once i get the ok, the recipe will go live! sorry for the delay, it was something i couldn’t control and ended up not even having a post that day (which i was very grumpy about) – so excited to share it!

      1. Thanks for letting me know. I will be looking forward to it, but will enjoy all of your other awesome posts and recipes in the mean time. Thanks for all you do!

  2. Hey! Can you please please tell me how you stay in orange for so long!? I typically go 3-4 times a week, listening to what the coaches say, running abt 7.0- 7.5 in my push, 9 in all out, I’m really trying my hardest but end up only getting tops, 10 splat points! Any tips!?

    1. after sprints, i try to go back to my base pace instead of walking which keeps me in the orange zone. then doing heavier weights while on the floor helps with that, too! my heart rate is also always in the orange and red while rowing, no matter if it’s 100m or 1000m

  3. Hi Juli,
    how do you usually flavor your chicken tenders or breast? I’m trying to eat healthier and do meals like yours (vs my usual grilled cheese with fries) it plain grilled chicken makes me sad. Do you add any spices? I usually cover with pesto and bake but not sure pesto is good healthy choice.

    Also, for your 5 ingredient pizza bake, if I use plain ground turkey, what spices should I add so it doesn’t turn out boring and blah?


  4. Hi! I have been recreating the orange theory workouts at home using our neighborhood gym. I was wondering how long the warm ups were & what they typically consist of. Thanks for all of the inspiration!

  5. Will you please explain what the numbers mean in your crossfit workouts. For example 145/95 for clean and jerks or 10/10 DB squats. Trying to start cf on my own , due to no local cf gym. Thank you!

    1. 135/95 means 135 pounds for men and 95 pounds for women and i’m not sure where you see 10/10 DB squats but if you are talking about 10/10 bulgarian split squats, that means 10 on the right leg, 10 on the left!

  6. Tiffiny Little

    Juli I’m sorry I have so many questions about you cutting back on exercising and taking three years to lose 30 pounds. I tried to read all of the blog post you wrote on this and listen to your podcast. My question for you is… Did you initially cut back on how much you’re eating when you cut back on exercise? How long does it take before your body started to drop the weight? Like how did you know you’re on the right path? 10 pounds in a year is obviously slow Which I believe is good because slow weight loss means there’s a better chance of keeping it off… But how did you know you were moving in the right direction? Or did you just not give a shit about how much body fat was coming off? I am about 20 pounds heavier than normal and I think a lot of it is because of over training and under eating but I never see change even when I cut back so I always go back to her over training again. Did you stick to CrossFit style workouts in that three years or did you do orange theory at this time? Did you ever have cheap meals or did you try to keep a strict diet? I know I’m overthinking all of this

    1. no, i started eating MORE when i began cutting back on exercise. i wasn’t eating enough and my body needed more food and nutrients so i actually started eating more when i began working out less. i know that sounds weird but i had been malnourishing myself for a long time. i probably didn’t see much change for the first year, honestly, but i don’t really remember the exact timeframe. and the thing is, i don’t think we ever know if we are on the right path. i knew i was happier, i knew i was sleeping better, i knew i wasn’t stressing, i knew my life felt more balanced, so i kept with that path. i had obsessed with my weight for 25 years and it wasn’t leading me in a direction i liked, so i stopped thinking about weight loss and just thought about happiness instead. and that happiness lead to some weight loss. i was only doing cf during that time of weight loss. and i don’t ever eat “cheat” meals. i don’t consider anything i put in my body a cheat. i stay away from foods that i know aren’t good for me such as gluten, fast food and soda, but i still enjoy foods that i love like chocolate and treats that i make.

      you’re overthinking all this because you’re feeling lost and i get that because i’ve been there. my weight loss started when i stopped obsessing. i stopped looking for all the answers from other people and what they were doing and i started concentrating on taking care of myself. i don’t see food as a transactional thing, i don’t see it as a cheat, i see it as fuel and building muscle and tissues and brain power. the weight loss happened because i stopped stressing and started taking better care of myself, that’s it at the end of the day. i hope that helps but feel free to ask more questions!

      1. Juli, I absolutely LOVE everything you just said. I have really enjoyed all of your posts regarding your changes in exercise, diet, and maybe most importantly, your mindset. I think it offers a great perspective regarding how your mindset AND TIME can end up having huge changes. It’s not another diet, reset, detox, 30 day plan. Food is not an opponent and your body isn’t something that can be cheated on. I love that you emphasize your MIND changing and then your body followed.
        Over the past 7 months, I have done the same thing, and I am noticing that my body is changing, but even more importantly my mind feels free. Thank you for sharing your story and always being upfront and honest!

        1. it’s amazing what removing stress can do for the body! and i want others to know that freedom IS possible! thanks for following along, chloe!

  7. Tiffiny Little

    Juli that was the best answer ever. I’m gonna say that in my notes and re-read it every time I second-guess myself. I don’t teach emails I should’ve been a little clearer with that. I hate only Whole Foods and I’m very rigid… I never allow any indulgences – when I was tiny are used to because I felt I could get away with it as we are now I do not.

    But again thank you so much for this message, I know I’m now nourished, I sleep terrible, and eating less and exercising more is not getting me freaking anywhere. Thanks again

    1. Tiffiny Little

      Omg I need to proof read what my messages say…damn speech texting makes it look like I can’t spell. Sorry-hopefully you can piece it together

  8. I just want to say – from the bottom of my heart – thank you so much for your content. Your outlook and “fuck it” moment on fitness/eating is helping me get over a major hurdle of disordered eating that I experienced after a bodybuilding competition prep. Your lifestyle is very encouraging and is helping me live a more balanced, healthy, and most importantly happy life. Because of everything that you are saying, I am working and succeeding at getting over some very unhealthy food patterns and working on my relationship with food. Yay to intuitive eating! Thank you again!!!

    1. awwwwwww that is so effing cool!! i’m so glad i could help in some small way. the more women that can begin to break that pattern, the more likely we all can build a stronger, healthier community! keep being awesome and keep up those healthy habits! bodybuilding competitions can definitely mess with the body and mind. i’ve seen it happen with so many friends. so good for you for recognizing it and conquering it!

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