Weekly Workouts + What I Ate in a Day

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Gooooooood morning out there!! I kind of slept like crap last night so I’m slowly but surely getting my sh*t together this morning as I sip my nespresso. I’m definitely going to need the extra caffeine this week since I’m gearing up to head out on a vacation soon! Which means this week is all about getting my work done ahead of time so I can enjoy a week off!

I hope you had an awesome 4th of July weekend. I know that holiday weekends can sometimes get the best of us and leave us feeling a little off by Monday. Hopefully it didn’t throw you off too much, but if it did, here are a few ways to get back on track today –

  1. Drink a CRAP TON of water. It’s time to flush out the system.
  2. Plan out your meals for the week. With a healthy game plan, you’re more likely to stick to healthy meals throughout the week.
  3. Write your workouts into your schedule. When they are in your schedule, you are more likely to actually make them a priority.
  4. Get up to walk around while you’re at work. I think an Apple watch or Fitbit is so helpful with this because it reminds you throughout the day. Just move, as much as possible.
  5. Compliment yourself. Look in the mirror and literally give yourself 2-3 compliments. A weekend of too much fun can easily get you down on yourself. Don’t let it. Staying positive will actually help you stay on track throughout the week.

It’s as simple as that! Holiday weekends were made for your enjoyment. And for many people out there, including me, enjoyment has a lot to do with food and drink. Don’t get down on yourself because you enjoyed your time with family and friends. Just simply take a couple steps to getting back to baseline and move on with your week!

Sunday – Boxing Class at Fly Kickbox through Class Pass

Monday – Rest Day

Tuesday – Lower Body Workout

3 rounds of:

  • 10 Back Step Lunge to Lateral Leg Raise (each side)
  • 12 Cable Kickbacks (each side)

1 1/4 Hip Thrusts 3×8

Deficit Curtsy Lunges 3×16

Braced Single Leg Deadlift 3×12

Prone Kickbacks 3×20

Knee Banded Valgus Hip Thrusts 3×20

Banded hip hinge abductions 3×20

3 rounds of:

  • 10 Feet Elevated Single Leg Glute Bridge (each side)
  • 12 Slow Sumo DB Squats

Ab Finisher – 1 round of: (see video of movements here)

  • 20 Stability Ball Pass Throughs
  • 20 Stability Ball Figure 8s
  • 20 Stability Ball Pikes
  • 20 Stability Ball Knee Tucks
  • 20 Total Stability Ball Spider Crunches
  • 20 Total Stability Ball Toe Taps
  • 20 Stability Ball Elbow Roll Outs

Wednesday – Full Body Tabata – video of movements coming to instagram soon

6 rounds of 40 sec on 20 sec rest:

  • Broad Jump to Reverse Bear Crawl
  • Kettlebell Swing into Kettlebell Swing Split Snatch (right side)
  • 180 Squat Jumps
  • Kettlebell Swing into Kettlebell Swing Split Snatch (left side)

Thursday – Upper Body Workout

3 rounds of:

  • 15-12-10 Kneeling Tricep Extensions 
  • 6/6 KB Snatch 
  • 10 TRX Pikes to 10 TRX Knee Tucks 

3 rounds of:

  • 10 Barbell Bicep Curl to Extension 
  • 10 Lat Push Down
  • 12 TRX Reach to Knee Tap (each side)

3 rounds of:

  • 5 Assisted Pull Ups and 5 Chin Ups
  • 30 Sec Handstand Hold 
  • 20 Bear Hold Lateral Walks 

Friday – Rest Day

Saturday – Lower Body Workout – video of movements coming to instagram soon

3 rounds of:

  • 8 Elevated KB Deadlift to Sumo Squat 
  • 15 Cable Kickbacks 

20-15-10 Hip Thrusts followed by 10 Single Leg Hip Thrusts (each side)

3 rounds of:

  • 10 Assisted High Steps Ups (each side)
  • 10 Lateral Leg Raises (each side)
  • 8 Step Downs (each side)


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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 nespresso with a tablespoon or so of heavy cream, some liquid stevia and a heaping tablespoon of collagen.

Before I worked out in the morning, I ate 1/2 a Perfect Foods peanut butter bar.

After my workout, I made a quick breakfast of arugula, roasted tomatoes, garlic dip, and some smoked salmon.

Around 10am, I made a cold brew coffee with heavy cream and stevia.

For lunch, I had leftovers from the night before – steak, roasted broccoli, air fryer cauliflower and tzaziki.

PaleOMG What I Ate in a Day

In the afternoon, I had a few handfuls of plantain chips with garlic dip.

For dinner, I made a quick curry with white rice, ground beef, Yai’s Thai curry sauce, peppers, onions, and cilantro.

PaleOMG What I Ate in a Day


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.


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

  1. Why don’t you eat your recipes??? They are AMAZING!!! I love and make them all the time. I look forward to your cooking videos so I’ve been super disappointed to not see them anymore 🙁 I wonder if you feel that your recipes are too caloric and therefore avoid them-I hope not because we trust you. I rely on SO many of your recipes and trust that they are healthy and won’t make me fat lol-can you explain?

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