Happy Monday!! I know some people hate when a person says Happy Monday but I don’t care because I’m ready to crush this Monday! I slept pretty bad last night but I’m not letting that hold me back today. Instead, I’m sipping some coffee, I’m gonna take a hot shower and actually wash my hair, and then I’m getting after my to-do list! I’m ready to set the tone for the rest of the week on this Monday! You should do the same!
My workouts have been super fun recently. I’ve been doing CrossFit workouts 3-5x per week and glute accessory workouts 3x per week. I started adding glute workouts to my routine starting at the end of December and I’ve had some questions since then if I’ve seen results. Here’s the thing – It’s been a little over 2 months of simply getting my form down with these new movements and slowly building up strength, so even thought I have personally seen results and feel results, they aren’t as visible to the outside eye. I’m not a person who can physically build muscle quickly or change my physique within 2 months. And I think many people are the same way, which is why they sometimes give up on a new routine they have just started.
Results don’t come overnight. They don’t happen right away. Results come from hard work, day after day. And I remind myself of that regularly whenever I’m frustrated or upset that I’m not seeing the results in the timeframe that I would like to. Especially when I spend too much time on instagram and feel like everyone’s results happen in seconds. I have to constantly remind myself that it has taken me 8 years of hard work to get where I am now and that gets me excited to see what will happen in another 8 years. These photos are 8 years apart. 2009, 2012 and 2017. 8 years of learning what works for me. And with every year, I continue to learn more and more and push myself in different ways.
Glutes don’t grow in a week, legs don’t shape in a day, arms don’t build from a single workout. Physiques change from constant work, dedication, positivity and self love. And if we can appreciate where we have come from, we will appreciate the process even more. Social media can sometimes lead to self doubt and frustration, but don’t let that be the case for you. Remember that someone else’s life has nothing to do with yours. Remember that you decide your future. Remember that your body is yours, even when it may not feel like it. Let this Monday set the tone for the rest of your life. Work hard, always, and enjoy the journey.
Sunday – Travel workout at Sanctuary – see workout here
5 rounds of –
- 12/12 smith machine lunges (increasing weight each round)
- 15 KB bosu ball squats
- 12/12 KB row (not pictured)
And 5 rounds of –
- 12 smith machine narrow stance squats
- 10 pike push ups
- 5 pull ups (not pictured)
Monday – CrossFit Broadway Class – see workout here
Back Squats: 1 x 20 at 50% + 5-10# from last time – I used 110#
Then 10 Rounds For Time: (13 min time cap)
- 9 Thrusters (95/65)
- 35 DU
I can’t remember what I finished in but I used 55#
Tuesday – Accessory Work (see video here) and CrossFit Broadway Class
2 rounds of:
- 20 80# DB deadlift
- 60 frog pumps
- 20/20 one legged BW hip thrusts
2 minutes rest
2 rounds of:
- 20 barbell hip thrusts (not pictured)
- 20 45 degree hypers
- 20 kneeling banded hip thrusts
2 minutes rest
2 rounds of:
- 20 KB reverse lunges
- 20/20 assisted step downs* (not pictured)
- 20 glute ham rollers
2 minutes rest
2 rounds of:
- 20 heels elevated KB squats
- 20/20 lying hip abductions
- 20/20 Bulgarian split squats
At CrossFit – Every Minute on the Minute x 12: 1 x Hang Clean. 1st set at 60%, add as you wish – I got to 135#
Then 10min As Many Rounds as Possible Of:
5-10-15-20….
Power Clean (115/75)
Handstand Push Ups or Push Ups
I got 20 + 30 rx
Wednesday – Rest Day
Thursday – Accessory Workout (see video here)
100 BW lunges – 50 regular and 50 curtsy
3 sets of:
- 7 1 1/2 back squats
- 5 chin ups
4 sets of:
- 10 banded barbell hip thrusts followed immediately by 30 banded hip thrust abductions.
Then afterwards I did a burnout of 20 lighter banded barbell hip thrusts and 50 banded hip thrust abductions
3 sets of:
- 10/10 deficit static deep lunges
- 10/10 DB bicep curls with static hold
- 20 weighted glute bridge
To finish, I did 3 rounds of: 10/10 weighted one legged deadlifts and 50 frog pumps
Friday – CrossFit Broadway Class – Open Workout 18.1
Complete as many rounds as possible in 20 minutes of:
- 8 toes-to-bars
- 10 dumbbell hang clean and jerks – 5 each arm (50/35)
- 14/12 calorie row
I got 259 reps
Saturday – Accessory Workout (see video here)
- 2×12 and 2×10 Smith machine hip thrusts (increasing weight each set) followed by 10/10 Skater squats after each set
- 12-10-8-6 Sumo deadlifts (increasing weight each set) followed by 10/10 one legged feet elevated glute bridge after each set
- 3×5 Nordic hamstring curls
- And to finish, I did a Hip thrust burnout:
- 25 banded feet elevated glute bridge
- 25 banded lying glute bridge
- 25 banded hip thrusts
- 25 frog pumps
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Free Travel Workout:
20 minute AMRAP:
20 jumping lunges
10 pike push ups
20 tuck jumps
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.
Mid morning I had an Eat Your Coffee peanut butter mocha bar.
For brunch I had a latte, 2 pork patties, potatoes with harissa aioli and a couple bites of scrambled eggs at Gozo.
Later in the afternoon, I had a couple handfuls of Siete Foods grain-free chips dipped in green chile and pepitas Bitchin’ Sauce.
While i made dinner, I had a few handful of coconut chips.
For dinner, I had roasted brussels sprouts, asparagus and lamb kabobs I bought from Whole Foods, but I only had 1 of the 2 kabobs I made.
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To build larger glute muscles you may have to eat a little more. Muscle takes fuel to build it not just working out. Eating too low calorie will haunt any muscle growth.
i’m definitely not having an issue with not eating enough!
Thanks for the reminder that it take a while to see results. I am on the thin side (who am I kidding most people would consider me scrawny) and for the last four months have been focused on trying to bulk up a bit. Do I see the results I thought I would? No. Do I feel good working out consistently? YES! That’s the motivator for me.
In a previous post you said pictures two and three were both eating Paleo and both doing CrossFit so I’m just wondering how your body changed so much, what drove that change to happen ? I’m also wondering what you do differently than maybe other people in CrossFit To maintain a lean and feminine physique
To put it bluntly most women I know that do CrossFit- their body composition changes to look less feminine but yours as it is now is still very fem
i’m guessing you’re probably thinking about CrossFit competitive women. those women do CrossFit and lift incredibly heavy which often leads to a more muscular physique. the middle photo is me when i was competing, working out multiple times per day, and not eating enough food. at this point, i work out way less, i take more rest days, and i eat more (especially more carbs). i also don’t compete meaning I don’t lift near as heavy as i use to. but remember, not all women in CrossFit look the same. every single one of the women at my cf gym looks different. to thin and petite, to athletic and more muscular. it depends on fitness level, genetics, diet and a handful of other factors.
that’s really interesting because even though you’re fit and healthy looking in both pic 2 and 3, you look objectively leaner in the third…however, you said that in the third you work out less and eat more carbs. whereas usually we’re told carbs are bad and working out will make us leaner. do you think there are a lot of misconceptions about intense workouts and carbs?