Weekly Workouts + What I Ate in a Day

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Happy Monday!! I am feeling MUCH MUCH better than last Monday morning. I’m still dealing with some personal stuff, but it’s something I’ll have to deal with for most of my life so I’m trying to move past it and stay happy. Because happy is WAY more fun.

So I’m starting this Monday off on a positive note! Today is going to be a great week and I’m going to make sure of it! After I finish up some work, I’m heading to the gym to get some lifting in first thing to get the endorphins flowing and the creativity for the week going!

Do you have a game plan for your workouts this week yet? One of the ways I stay motivated through winter is planning out my schedule every week and writing down the times I’ll be working out. By doing that, I make sure I can fit in my workouts and don’t run into too many issues throughout the week that set me off course. If I don’t plan those workouts out, I tend to get caught up with my day and have a harder time making it to a class. So it’s all about planning! Have you planned your workouts out yet? If you haven’t, signing up for classes ahead of time or writing down your schedule might help you fit that quick workout in when it feels like you have no time! I know it definitely works for me!

And before I let you go, I gotta tell you something extra exciting. I’ve created something for you guys and it’s getting closer to sharing it with you! I can’t announce it quite yet (I’ll be announcing it in 2 weeks!) but I’ll give you a few clues!

  1. You wear it.
  2. You workout in it.
  3. You’ll look super cute in it.

Any ideas? I’m SOOOOOO excited to show you guys what I’ve created! Eeeeeeeeekkkkkkk!

Sunday – Rest Day

Monday – CrossFit Broadway Class

Front Squats: 4 x 3. All sets at 75%. All reps have 3 sec descent and 3 sec pause in bottom. (14 mins)

I used 115# for all my sets

Then 3 Rounds For Time Of: (11 min time cap)

15 Burpees Over Bar

12 Deadift (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

I finished in 5:43 using 85#

Tuesday – CrossFit Broadway Class

EMOM x 10: 1 Snatch. First set at 60%, add as you wish – I got to 110#

Then 3 Rounds For Time: (13 min time cap)

20 Cal Row

10 Bar Muscle Ups / Burpee Pull Ups

5 Power Snatch (165/110)

I finished in 10:48 using 85# and doing burpee pull ups

Wednesday – Rest Day

Thursday – Orange Theory Class – see workout here

Friday – Orange Theory Class – see workout here

Saturday – CrossFit Broadway Class

With a partner complete:

2 rounds of:

470m run with your partner

60 hang power cleans (135/95)

60 pull ups

60 wall balls

500m row between the two

I have no idea what we finished in because I don’t pay attention much on Saturdays or give much effort. Saturdays are about 50% effort for me!


Free Travel Workout:

5 rounds for time:

400m run

20 KB swings

20 goblet squats

20 KB russian twists

On Sale Activewear:

Nike Ribbed Tank (25% off)

Zella Racerback Tank (33% off)

Nike Power Tights (25% off)

Lolë Tank (60% off)

Nike Flyknit Shoes (25% off)


What I Ate in a Day:

After waking up, I started my day off how I always do – with coffee. I made a hot cup of coffee with a tablespoon or so of heavy cream, some liquid stevia and collagen.

Then while I made breakfast I had 1/2 a Greek Yogurt Fluffy Waffle.

Then for a late breakfast around 10am, I had 2 Teton Waters jalapeño brats, asparagus, roasted purple sweet potatoes and Sir Kensington’s Ketchup.


Around 1 or 2pm, I had a Rebbl cold brew coffee drink.

Then around 3pm I had some Siete Chips dipped in some Kite Hill jalapeño cream cheese.

For a late lunch around 4pm, I went to Chipotle and order a burrito bowl with rice, double barbacoa, double veggies, pico, green salsa and cilantro. I order double the meat and veggies so I could have lunch + dinner since my eating was so off that day.

And around 8pm, I had a few bites of my Pumpkin Pie Cookie Crisp.


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.


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

  1. I’m excited for your announcement! I also have to plan out my week for workouts and for me knowing if a friend is going to be there waiting on me is MONUMENTAL for my motivation. It takes a village!

  2. Hm, planning your workouts ahead is a game changer! Honestly, I am not a fan of classes, I prefer doing my workouts alone or with my man, but I might give your monday workout a try!

  3. Ummm, whatever this announcement is I’m really freaking excited, I canNOT wait!!
    Also, you’re amazing, keep it up!

  4. Juli, I prepare for and plan for my workout every day. I lay out my gym clothes, pack my work clothes, pack my lunch, make my coffee and everything else I need the night before. There are no excuses when the alarm goes off at 5:10 AM M-F. -Elena

  5. Omg what a tease, I’m on pins and needles! So excited to hear what is, and more excited for YOU! I admire you so much and draw so much inspiration from all that you do. Keep up the anazingness Juli!!

  6. Hmm, based on prior clues, I’m thinking you’re designing some leggings. Maybe in a burgundy floral pattern? Can’t wait to see what’s it actually is!!

  7. Hi Juli!

    I love reading your weekly workouts and what you ate in a day! It helps keep me on track AND makes me feel less guilty about grabbing on one of your pumpkin protein cookies while cooking dinner. ???? Can’t wait to see what you have in the works! I’ve already taken your advice on some cute sweaters from Nordstrom and the Tula products (so amazing!). Exciting stuff happening with your blog and I couldn’t love it more!

    p.s I binge listened to your podcast during a reallllllly bad few weeks at work and you totally motivated me to get back into gear. Thank you you’re the bestestttttt!!!

  8. So I was just looking at your recipe from 3/2/15 and I noticed that you questioned whether or not to keep doing the weekly workout posts (obviously you decided to keep it up so this is late) but I just wanted to say thank you soooooooo much for posting the workouts!! I look forward to Monday’s so that I can see which one of your workouts my hubby and I will attempt that week. Sunday we did the partner workout with the gazillion (ok, 200, but still) wall balls and he loved it!! He has even shared some of your workouts with his buddies at the gym so I’m pretty sure he looks forward to Monday’s too. Thanks for your posts and totally looking forward to your big announcement!

    1. that’s so good to know!! thank you for the feedback! it’s hard to know if people like them so it’s awesome hearing that sort of feedback! i really appreciate it! xoxoxo

  9. I’m so thankful and excited,too.Thank you for sharing,your workout inspired me last week and it was great and i felt so happy. Definitely,i will do some this week workout by you. Thanks! 🙂

  10. I workout in the AM and I’ve discovered a 2 step process to make sure I never miss the gym. This has been effective 5 days a week for the last 2+ years.

    1. I have a coffee maker that grinds the beans when it turns on – I set it for 5am (same time as my alarm) so the grinding/smell of fresh hot coffee gets me out of bed. I mean who doesn’t love to wake up to that smell???! AMIRIGHT?
    2. I put my Amazon Alexa in the kitchen with an alarm for 5:10 – the only way to turn it off it to walk my sleepy ass into the kitchen and tell her to shut the F up.

    By then I’m awake 🙂

  11. Hi Juli! I never comment, but I just have to tell you that reading your blog and listening to your podcast has really changed my thinking the last couple of months. I went on a work conference to Orlando this week. I live in Hawaii, so we literally spent the whole day and night flying AND lost 6 hours due to the time difference. Although I was struggling with lack of sleep, after I napped I worked out in the hotel fitness center that first day. I also did a couple of other workouts during the week between sessions and tried to keep my diet free of gluten and other greasy foods. Normally, I would just eat what I wanted and make the excuse that I shouldn’t work out because I was tired and there wasn’t enough time. After reading all of your motivating posts about staying healthy while traveling, I decided to make more of an effort.
    I can honestly say that it made a huge difference! All of the traveling issues I usually deal with (most of them stomach-related) were not an issue on this trip. My digestion was regular, the sleep deprivation did not affect me very much, and I felt much better all-around. Thank you for being an inspiration not only in the kitchen, but in other aspects of life as well. Your words and hard work on this blog and your podcast are very much appreciated (and your IG stories are the highlight of the day). Keep up the great content!!!

    1. yaaaaaasss queeeeen!! this is absolutely amazing!!! isn’t it amazing how much better you can feel when you make a few simple changes?! this comment is seriously one of the coolest messages I’ve ever received. i’m so happy i could help in some small way!! keep being amazing shannon! and THANK YOU for leaving such an awesome comment!

  12. Hi Juli! I love these posts on weekly workouts and what you ate in a day!! I have one question for you- my current goal is to have flat & defined abs and while I know it’s a combination of clean eating and workouts, do you have any tips to your success to getting the abs you have? Have you always had great abs like that??



    1. i’ve always had a flatter stomach, my weight goes to my hips and legs. but i can always tell when my diet is off because my stomach gets more bloated. as soon as i clean up my diet, my stomach flattens back up. the saying that ‘abs are made in the kitchen’ is really true. and i think doing olympic lifts and many cf movements has also help change my core immensely!

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