Weekly Workouts + What I Ate in a Day

Time to chat. About motivation. When you look back at your 2015, did you stay motivated with your goals or did you go through your ups and downs? When I started my fitness path years ago, I was never consistent. I constantly tried then gave up. Then tried again and gave up again. All because I wasn’t seeing the results I wanted right away. I thought that muscle was something that just appeared after a couple of weeks. Damn was I wrong. Before starting CrossFit 6 years ago, I was never consistent about hitting the gym. I didn’t like being there, I didn’t enjoy working out, and I definitely wasn’t seeing results. So I constantly gave up and said that a diet or a workout just didn’t work for me. That just wasn’t the case. I wasn’t working for myself. I wasn’t putting in the time, the sweat, the energy, the frustration. I was just giving up when the going got tough.

Until CrossFit. CrossFit gave me something to work for. It made me push myself every day, and that’s what I needed. When I found CrossFit, I also found consistency. But that doesn’t mean I saw results right away. The thing I’ve always had the hardest time with is building muscle in my legs. I was never an athlete growing up and never consistently worked out, so my legs were very difficult to build. I just chalked it up to genetics and said I would never have a certain look that I wanted. But just because I thought that didn’t mean I gave up on working out and eating healthy. For the past six years, I’ve worked out 5-6 days per week, I’ve eaten healthy while still enjoying life’s moments, and I’ve taken care of myself by not drinking too much, sleeping well, and keeping my stress levels down. It’s taken me six years to finally see some progression that I’ve hoped for: muscle in my legs.

Why I’m telling you all this is simple: Stay Motivated. Stop comparing yourself, stop doubting yourself, stop putting yourself down. None of those things will keep you motivated and keep you on track. Stop looking at the small details like cellulite or not enough muscle or loose skin and begin looking at the big picture: health. If you can concentrate on your health first, the other things will come over time. When I started my fitness journey, it was all about looks and aesthetics. But once I started concentrating on just being healthy and happy and doing those things daily to get me there, I began to see the results I hoped for. Am I exactly where I want to be physically? Of course not and I don’t think I’ll ever be. But that’s what keeps me motivated, knowing that I have my entire life to continue to reach for something and get better at something.

So here’s my final note. It’s now 2016, you have a clean slate and you can do anything. I’m not saying it will be easy and I’m not saying you’ll see results right away. But if you find something you love to do, whether that’s Zumba or purebarre or CrossFit or triathlons or spin class, you’ll stick with it and over time, you’ll see your dreams, your ambitions and your goals all come to fruition. Just remember, you set these goals for a reason: because you REALLY want them. So don’t let any excuse, any frustration or any doubt get in the way. Be persistent, be consistent and be patient.

“People do not lack strength, they lack will.” Have the will.

Sunday –

Every minute on the minute for 30 minutes:

Minute 1: 10/10 dumbbell bulgarian split squats

Minute 2: 12 burpees

Minute 3: 18 alternating jumping lunges

Minute 4: 50 double unders

Minute 5: barbell good mornings

Monday – Rest day – Sick day

Tuesday – Rest day – Sick day

Wednesday –

Every 2 mins for 8 Rounds (16 mins)

Round 1,3,5,7:

16 /14 cal Row / Bike and 16 Wall Ball

Round 2,4,6,8:

50 Double Unders

22 KB Swings (70/55)

Then 21-15-9 Reps For Time Of: (11 min Time Cap)

 

Front Squats

Burpees

Pike push ups

I did this workout by myself so I didn’t keep tabs on time or reps

Thursday –

EMOM x 8: 3 Touch & Go Power Cleans. First set at 60%, add as you go. – I finished at 135#

15 min Ladder Of: (3,6,9,12,15…)

C2B Pull Ups

Thrusters (115/75)

OH Squats (115/75)

I got 15+43 at 65# and kipping pull ups

Friday –

3 rounds for time:

20 wall ball and 20 power cleans (135/85)

I finished in 8:14 rx

Then straight into 6 minutes to find 1 rep max clean – I got to 150#

Next –

500m row

200m kettlebell carry (2×55 or 2×35)

30 burpees over the rower

20 double front rack kettlebell lunges (2×55 or 2×35)

500m row

I finished in 11:34 rx

Lastly –

12/10 wall walks

100/80 calories on the air dyne

I finished in 10:00

Saturday –

With a partner complete:

100 calorie row

100 box overs (24/20)

100 thrusters (95/65)

100 toes to bar

100 thrusters (95/65)

100 box overs (24/20)

100 calorie row

We finished in 39:53 using 55#

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Booty Blast Workout:

5 rounds:

20 reverse hypers

30 in and out squat jumps

16 overhead walking lunges

20 weighted bridges

15 burpees

10/10 banded glutes

See a video of all the movements here

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Build Your Perfect Gym Outfit!

Purple Pendant Leggings

Black Racer Tank

Black Reflective Pullover

Black and Purple Nikes (20% off)

Reflective Running Gloves (33% off)

North Face Knit Scarf

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What I Ate in a Day:

So here’s the thing. I eat when I’m hungry, I stop when I’m full, I listen to what my body is craving and eat that thing most of the time. I don’t follow a schedule of when I eat, I just try to listen to my body and every day seems to be a tad different. Like this day was absolutely all over the place. Since I worked a bit in the morning before I went to the gym, I forgot to eat a snack and since I had to run an errand afterwards, I didn’t get to eat for a few hours after. Not a huge fan of eating until 1 but that’s just how life is. Another thing that ended up happening is we went to a hockey game then to a bar after so when we got home at around 12:30am, I was hungry again so I ate. Even though people say not to eat after 7 or 8 or whatever, I’m not gonna go to bed uncomfortable so I ate. Boom. Just doing what works for me!

6:30am – Wake up – Drink a half cup of coffee with some heavy cream and stevia

9:00am – Workout

10:00am – Take car to dealership which takes waaaaaaay longer than I thought it would, which meant I wasn’t home until about 1pm.

1:00pm – Eat lunch back at home – Leftovers from the night before with chicken curry with white rice and vegetables.

3:00pm – Slice of pear upside down cake (recipe will be on the blog this week!)

5:30pm – Couple handfuls of Jackson’s sweet potato chips with salsa

7:00pm – Dinner downtown at a completely terrible restaurant. So I just got a pulled pork sandwich and ate it without the bun then had a side salad.

When we went to the hockey game and bar afterwards, instead of drinking, I just chugged a ton of water.

12:30am – Once we got back home for the bar, I ate another bowl full of curry and rice before heading to bed!