It’s Mondaaaaaaay! I would say Mondays are the worst, but that just isn’t true. You know what’s the worst? Allergies that make your head feel like it may explode. I had those over the weekend and I finally feel semi-normal this Monday. So Mondays are lovely.
You know why else they are lovely? Because Mondays are the perfect day to re-energize, re-organize and re-motivate. Sometimes we may lose some of those feelings over the weekend when lots of alcohol or tempting food is involved, but Mondays give us another week to analyze our goals and stay motivated throughout the week.
And if you’ve ever wondered how to stay motivated, well it’s quite simple…YOURSELF. You are the only person who can motivate yourself to kick some ass in the gym and to stick with your healthy habits. You are the only person who can decide what you are eating that day or what gym you go to or what positive thoughts you think throughout the day. It’s all on you. Sure, you can have a friend to keep you accountable at the gym or a dietician to help track your food daily, but in the end, it all comes down to you and how bad you want it. Do you want to feel great every single day? Do you want to feel good in your skin? Do you want to feel like the best version of yourself? Because all of that is possible if you are willing to motivate yourself.
So start today. Start waking up with a goal for the day. Start mapping out a plan every week. That plan will look different for everyone. Maybe your plan includes meal prep. Or maybe it includes booking your gym classes for the entire week. Whatever it is, figure it out so you can stay motivated every single day. You know why? Because no one else will do it for you. You got this. You deserve this.
Sunday – Rest Day
Monday – CrossFit Broadway Class
Back Squats: 15 mins to find a 3 rep max – I got to 145#
Then 2 Rounds For Time Of: (9 min cap)
- 470m Run
- 30 Front Squats (135/95) – I used 75#
I finished in 8:30ish
Tuesday – CrossFit Broadway Class
Every 2 mins x 16 mins Alternating:
- 18/14 calories on Bike then Max C2B Pull Ups in remainder of time
- 18/14 calories on Rower then Max HSPU in remainder of Time (Kipping allowed)
* score is total Pull Ups and HSPU combined – I got 84 reps doing strict pull ups and strict db press (instead of HSPU)
Then 6 min As Many RouAP OF:
- 75 DU
- 15 Burpees
I got 3+70 rx
Wednesday – Rest Day
Thursday – CrossFit Broadway Class
15 mins for quality
- 6 + 6 Single Arm Strict Press. Add as you go
- 12 Strict Pull Ups
Then 10min AMRAP OF:
- 15 Deadlift (225/155)
- 10 Box Step Overs (24/20″ with 2 x 50/35 DB’s)
- 15/12 cal bike
Friday – CrossFit Broadway Class
EMOM x 5: 1 Snatch Pull + 1 Snatch + 1 OH Squat @ 50% – I used 65#
EMOM x 5: 1 Snatch Pull + 1 Snatch @ 60% – I used 75#
Then 21-15-9 Reps Time Of: (13 min cap)
- Power Snatch (95/65)
- Toes 2 Bar
- Thrusters (95/65)
I finished in 9:53 using 55#
Saturday – CrossFit Broadway Class
With a partner – 20 rounds for time, 1 person working at a time:
10 front rack barbell lunges (135/95)
10 hand release push ups
We finished around 30 minutes
On Sale Activewear:
Zella Tank (40% off)
Zella Open Back Top (40% off)
Zella Laser Cut Leggings (40% off)
adidas Swift Running Shoes (20% off)
Joe’s Basic Thong (40% off)
What I Ate in a Day:
Once I woke up, I started my day off how I always do – with coffee at 6am. I made a hot cup of coffee with a tablespoon or so of heavy cream, some liquid stevia and a heaping tablespoon of collagen.
At 10am, I made an iced coffee with cold brew coffee, almond milk and some stevia.
For lunch, I made a coconut wrap with pesto, prosciutto, smoked salmon and arugula. And paired it with roasted brussels sprouts and carrots.
For a snack around 3pm, I had a small bowl of chia pudding (recipe coming soon), peanuts, coconut chips, and banana chips.
For dinner, I made pork chops cooked in Rao’s marinara sauce with spinach and tomato salad on the side.
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