Goooood morning!! Wanna know something weird? For the past week, I’ve gotten up and looked at my phone to see what time it is and every single day it’s been exactly 6:02. Every single day. What do you think that means? I have no clue but I kind of love it. It’s satisfying waking up at the exact same time every day without an alarm clock.
Anywho, let’s talk about workouts! Since December, I’ve been adding accessory workouts to my routine. I decided that I wanted to work on glute movements in hope of getting a rounder bum in the New Year. I know it’s totally vain, but that’s what I’m interested in. So I’m adding glute accessory work to my routine 2-3 times per week and I’ve been loving it so far. Sometimes I do a CrossFit workout on the same day and sometimes I don’t. Just depends how I feel.
Since it’s been almost 2 months of adding movements to my routine, I’ve seen some changes physically and I can feel the difference. My glutes are a bit more round, more solid and I’ve gotten stronger in many of the movements I’ve been doing. That strength has also transferred over to many strength movements I do regularly like back squats and pistols. I’m able to keep my knees out on squats and pistols more easily now because of the upper glute strength that has improved. AND I’m honestly a bit more flexible than I was before. My hips feel so much more flexible so I’m able to stay in a tall squat position and get into stretches I was never able to do before.
I talked a little bit about consistency on my instagram yesterday and that consistency is a huge part of my life. I don’t expect perfection or drastic change in a short amount of time. I believe in consistency over many years turning into visible changes. I’m reminded of this regularly since it’s been almost 8 years of consistent workouts and I’m just now seeing some of the changes I had hoped for 8 years ago. It can be easy to lose sight of your goals since they don’t always come to fruition in the timeframe you had in mind, but if you can keep your eye on the prize, those goals will continue to build over time. And I’m hoping that in another 8 years of consistent workouts, my glutes are rounder than ever haha! Time to get after another week of fun workouts and delicious food. Every week I’m working towards a bigger goal…and that’s a happier life. Remember to figure out what makes you happy and work towards that happiness every single day! Now go kick life’s ass!
Sunday – Rest Day
Monday – CrossFit Broadway Class
Back Squats 2 x 20 @ 50%, + 5# from last time. (10 mins) – I used 105#
Then 10 min As Many Rounds As Possible Of:
20 Wall Ball
15 Calorie Row
10 Burpees
I got 4+1 rx
Tuesday – Strength accessory work – see workout here
Barbell Hip thrusts
- 15 @ 125#
- 12 @ 145#
- 9 @ 165#
- 6 @ 175#
- 3 @ 185#
- 30 @ BW
3 rounds of – 12 stiff leg deadlifts @ 125# and 5 pull ups with slow descent
Then Frog pump burnout with 30# DB* of 10/10/10/10/10/10/10/10
*alternating between 10 BW and 10 weighted for 8 sets .
3 rounds of – 10 45 degree hypers @ 85# and 30 feet elevated glute bridge
Then to finish, I did 2 rounds of:
- 30 hip abductions leaning back
- 30 hip abductions sitting up straight
- 30 hip abductions leaning forward
Wednesday – CrossFit Broadway Class
Sumo Deadlift: Find a heavy 5 with reset. (14 mins) – I worked up to 155#
For Time: (11 min cap)
20 Push Jerk (115/75)
470m Run
20 Push Jerk
470m Run
20 Push Jerk
470m Run
20 Push Jerk
I finished in 10:13 rx
Thursday – Rest Day
Friday – CrossFit Broadway Class + accessory work – see video here
CF Open Workout – Complete as many rounds and reps as possible in 13 minutes of:
- 55 deadlifts, 225/155
- 55 wall-ball shots
- 55-calorie row
- 55 handstand push-ups
I got 1 round + 2 deadlift using 125#
5 min rest then 940m Run for Time – I finished in 3:43
Then later on I did –
4 rounds of: 10 banded back squats @ 95# and 20 BW glute bridge
3 rounds of: 15 barbell hip thrusts @ 125# and 15/15 BW one legged deadlifts
3 rounds of: 15 (my version) skorcher DB hip thrusts and 50 frog pumps
3 rounds of: 10/10 high step ups and 30-30-30 hip abductions
Saturday – CrossFit Broadway Class
25 Minute Partner Workout –
40 calorie row
30 power cleans (185/125)
20 burpee box jumps
We got 4 + 8 using 105#
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Free Travel Workout:
5 rounds:
20 box jumps
15 power cleans
10 burpees
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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 a heaping tablespoon of collagen.
For breakfast, I made ButcherBox sugar-free breakfast sausage, and cooked up chopped kale and sweet peppers cooked in ghee and some Frank’s hot sauce!
For lunch, I had the exact same thing I had for breakfast, but while I heated the meal back up, I ate a big handful of Terra plantain chips!
Later in the afternoon, I had 1/2 a honey crisp apple with some no sugar added peanut butter and 1/2 a Rise Bar an hour after that!
For dinner, I made Jovial gluten free pasta with Raos marinara sauce, sweet peppers, kale, Kite Hill almond milk ricotta, and broiled salmon that I picked up at Whole Foods!
After dinner, I had a couple pieces of Eating Evolved chocolate!
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Love that pork sausage from butcher box, I saute it with carrot and zucchini noodles for my hubbies lunch this week so easy! Glad you are seeing changes that you want to see,I agree consistency is key!
After 30 years of waking up at 5:40 am whether I have an alarm set or not, I AM AWAKE at 5:40. Kind of sucks on those days I wish I could sleep in or at least the days I have the opportunity to. It is my body clock and it is stuck at 5:40.
Watched your insta-stories and am super excited for your new leggings. Also, can you please do the booty zoom for all leggings now to show they’re not see through hahaha. I died.
Juli I loved your overtraining podcast! I am so struggling with this. I feel like I’m doing less and eating more (I was 103lbs at 5’6 and CRASHED my metabolism hard but severe overtraining. I’ve always been tiny but my thyroid shit the bed and I gained 35lbs in a month.) I finally got down to 120lbs which is probably my ideal body composition (not as much about weight but it gives you an idea. All is going well for about a year but then I decided that I needed to push a little harder and eat a little less to get a little bit more definition in my body revolted and I started getting fat again. I don’t even recognize this body anymore… Are used to be the person that ate whatever I wanted and I was so shredded and now I don’t know how to trust the body I’m in. I’m really truly working on positive self talk because this has been a real struggle for me. I have about 15 pounds to lose so I’m trying to train weights 3-4days a week and cardio (sprints or deadmills or spin sprints) 2-3 times a week with two rest days. I’m eating 1700-1900 cals. Before when I crashed my metabolism I ate much less 1000-1300 and trained daily. So here I am try the approach that you recommend-or what worked for you but I’m wondering…is this too high calorie for only training 5 days? On test days I’m really suppose to do nothing? I’m seeing no change and I’ve been following this protocol for 5-6 months…did you see any change around that time??? Did you eat in the three years what you eat now for calories? I really love having you talk about this because until you did I felt I was the only one! I want a body like I use to have (no not 103lbs I know that was too lean) but one that doesn’t fluctuate, that can have carbs without worrying, that looks good in clothes but feels strong. Am I missing something or does this sound like I’m on the right track???
Thanks for sharing what you ate in a day but I was wondering why you ate peanut butter? Peanuts are legumes which I understand are not a part of a Paleo diet. Love your website and I have your cookbook. Thanks again. Sharon
i know that peanuts are legumes, but i get sick whenever i eat any other nut butter so i stick with peanut butter which never makes me feel that way!
Love this post! You’ve definitely inspired me to do more glute work. That’s definitely something I tend to neglect in my regular workout routine other than the occasional squat. 😉 I love love Jovial pasta! It’s one of the few gluten-free pastas that doesn’t fall apart and stays perfectly al dente. I put collagen in my coffee every morning too! It gives me energy and keeps me full until lunch. Thanks for sharing!
LOVE LOVE LOVE your Four Athletics leggings. I can’t decide which ones I want 🙂 I have soooo many black/grey leggings but I think my favorite is your black geo print and the grey mesh — but I should probably branch out with some colors. 🙂 I teach physical education so leggings are my life. I heard your IG stories about a giveaway so can’t wait to hear to details for that. Thanks for being you!
giveaway is live!! and the geo print is honestly my favorite. it fits like a dream!
This may sound strange but I love to hear that it takes consistency and a long time to see drastic changes or any changes that you want to see in your body. I feel like when I see posts on how peoples bodies changed pretty drastically in the matter of even 4 months, I get somewhat discouraged if I don’t see a drastic change after 4 months of consistent work outs. Not to be little those people who have seen those changes, I think that’s amazing! I know I should focus more on how I am feeling than what my body looks like because our bodies are all different, but knowing that it takes consistency and time is encouraging. Thank you for your encouraging and inspiring posts!
i always feel like it happens so quickly for other people and then start playing the comparison game. but some things take more time for other bodies and as long as you have the dedication and perseverance, you will continue to see changes longterm!