Weekly Workouts + What I Ate in a Day

Happy Mondayyyyyyy!! Something I have to do today is DECIDE to be happy. It’s been a couple weeks of some self hatred behaviors and I refuse to feel this way any longer. This is something I go through every so often and it’s a behavior I may have my entire life to some degree. I go through these times where I feel disappointed in my progress in the gym, disappointed in my body, and disappointed in myself for having these feelings. But as I get older, I know I can modify these feelings with just a few changes in my day-to-day life.

My entire life, my body has changed pretty drastically. I gain and I lose weight from month to month. My best friend has even told me that my body changes more than anyone she knows. So when I get to a point where I am comfortable in my skin, my body changes again. Which makes sense because our cells are constantly changing, so every week, we have a new body to some degree. But I’m not always comfortable with those changes and then I find myself not respecting my body for what it is able to do every day.

So today I started my day off the same way I always do…by making coffee. But when I walked past our mirror in our living room, I looked at myself and I told myself a few positive words. I may not believe them at the moment, but it set the mood for the day. I don’t want to have these feelings, I don’t like these feelings, and I definitely don’t want these feelings to take over. We are in control of our minds, it just doesn’t feel that way at times. But if we make the conscious decision to change our perspective and move forward with positivity, it’s amazing how our outlook on ourselves can change for the better.

If you’re feeling some of these negative behaviors taking over your own life, do yourself a favor and tell yourself some positive words today. It may take some time to truly listen to and believe those words, but the more you say them, the more likely you will begin to hear it. So go look in the mirror and say something kind to yourself. You deserve it.

Sunday – Rest Day

Monday – Accessory Work (see video here)

4 rounds of:

• 15 smith machine hip thrusts
• 30 heels elevated banded pulses into 20 banded pulses into 10 banded squats
• 10/10 DB shoulder press with static hold
• 10/10 DB curls with static hold

3 rounds of:

• 10/10 cable kickbacks
• 12/12 KB one legged deadlifts

3 rounds of:

• 10/10 cable lateral leg raise
• 20 rounded 45 degree hypers

Then to finish, I did 6x300m treadmill sprints with a minute rest after each sprint

Tuesday – CorePower Yoga C2 Class

Wednesday – Accessory Work (see video here)

3 rounds of:

• 12 cable goblet squats
• 8 pike push ups
• 10 barbell kneeling hip thrusts

3 rounds of:

• 10 straight leg deadlifts
• 5 pull ups and 5 chin ups
• 50 frog pumps (not pictured)

2 rounds of:

• 20 banded weighted glute bridge – 10 sec pause – 15 banded weighted glute bridge – 10 sec pause – 10 banded weighted glute bridge*
• 10 one arm KB row into 20 lightweight KB row

3 rounds of:

• 20 banded hip thrusts
• 15 cable tricep extension

And to finish, I did a quick 10 min AMRAP of:

• 10 cf style burpees
• 15 American KB swings
• 20 tuck jumps

Thursday – CorePower Yoga Sculpt

Friday – Accessory Work (see video here)

20-15-10 smith machine hip thrusts (increasing weight each set)

15 bicep curls into 15 tricep extensions

10-15-20 smith machine hip thrusts (decreasing weight each set)

15 bicep curls into 15 tricep extensions

2 rounds of:

• 10/10 foot elevated back stepping lunge
• 10/10 one arm lying DB chest press into 30 weighted frog pumps

2 rounds of:

• 10 heels elevated smith machine squats
• 30 banded glute bridge

2 rounds of:

• 20/20 bench hip abductions
• 15 cable row
• 30-30-30 seated banded hip abductions (forward, upright, leaning back)

Saturday – Rest Day

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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 a salad of arugula topped with lemon juice, ButcherBox pork sausage and sautéed carrots

In the morning after breakfast, I went to a coffee shop where I had a maple vanilla cashew-almond milk latte.

Then mid-morning I had an orange creamsicle collagen smoothie (minus the banana)

For lunch, I had my Jalapeño Popper Chicken Salad with arugula in a Thrive Market coconut wrap with Terra plantain chips on the side.

In the afternoon, I made a couple recipes that I snacked on throughout. So I snacked on some smoked salmon, potatoes and almond milk cream cheese.

Before a yoga sculpt class, I had a 1/2 larabar then ate the other 1/2 after class.

For dinner, I made ButcherBox burgers topped with homemade sriracha mayo and pickles alongside oven roasted brussels sprouts and butternut squash zig zags!

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