Weekly Workouts + What I Ate in a Day (+updated before & after pics)

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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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!

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.

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40 thoughts on “Weekly Workouts + What I Ate in a Day (+updated before & after pics)”

  1. Hi Juli! Do you have any suggestions on white work out tanks that are not see through? I live in Mississippi where it is already hot as hell. And 95% of my workout wardrobe is black. So…the sweat was real this weekend. Just wanted to see if I could find some lighter colors but don’t want it to be super thin. You always have cute/functional workout clothes. So I thought I would check with you.

    Thanks!

  2. Just popping in to say I’m obsessed with your blog!! ❤️ The only blog I I read every week and constantly reference for food/workout/skincare/fashion inspo. You’re just the best! Thanks for doing what you do! ????????

  3. It must be hard to find time to do all that extra work, I’m glad it’s paying off! So true about building muscle, it takes years not months. I put on muscle as slow as molasses so I’m always happy with any change I see!

  4. Hi Juli! I have been following you for years. I recently quit crossfit (injuries & boredom) and have been doing RP Strengths Female Physique Training Templates and have been getting great results in about 3 months using the 4 times per week. Its full body and I swap out calf exercises for extra glute work. It might be worth considering if you want a structured program to improve your already great physique. There’s a whole science behind it definitely works!

  5. Juli you’re awesome and you look so great! You’re constantly an inspiration to me and I love checking in with you every day! The main thing is if you can notice the difference. F what everybody else thinks. You probably have more mobility with all the glute work too! Happy Monday indeed!

  6. Jennifer Honshell

    Hi & happy Monday! I was wondering what your thoughts are on someone, well me, who has some physical limitations due to autoimmune arthritis starting cross fit, assuming I check with my Dr. first. The reason I’m asking: there are a lot of things I can’t do (jumping, running, pull ups) but there are a lot of things I can do (lunges, squats, planks)? I guess what I’m really asking is, is CrossFit in your opinion for all fitness levels, or is it mainly for those who are already healthyand fit?

    Thanks!

  7. What a testament to consistency and patience! You have truly transformed your physique. One of my goals is to get a rounder, higher butt without adding much bulk to my quads. I do Crossfit 3X per week (8 years of it!) and Orange Theory or my Peleton bike 2X a week. Of the glute accessory work you are currently doing, which exercises might you recommend. My tush is soooo flat!

  8. Amazing transformation – what an inspiration!! I’m curious – what did you change between 2012 and 2017 that contributed to that transformation?

  9. Those lamb kabobs look amazing! Pretty sure I am going to end up buying those this week, as well as the obligatory tin of cookies that comes with any visit to whole foods… You always have such good recipe ideas on this site! Thank you Juli! 🙂

  10. Have you tried adding more starchy carbs into your meals to see if that gives quicker results? I train very similar to you and notice my body needs the extra carbs when I’m doing a lot of lifting and HIIT. I seem to be more defined and leaner when I eat more carbs and include 1 serving of gluten free grains each day (I eat probably 90% paleo). When I’m on vacation and only doing lighter workouts in the hotel gym, my body doesn’t crave the carbs. I know everyone is different but interested to hear your experience with this.

  11. Hi Juli! Do you ever snack at night if you are hungry? Or do you feel that if you need to snack at night you aren’t eating enough through the day? I am marathon training + weight training and find myself hungry a few hours after dinner. Thanks!

  12. Hey Juli! I’ve been following you since your competitive CrossFit days! 2012 was the first year I started CrossFitting and eating Paleo and when I was doing research on recipes, your blog came up and I’ve been following you ever since! It’s been awesome to watch your transformation and i just think you look amazing! I have been going through a transformation as well, from being about 110 pounds and eating 1,200 (or under) calories/day to being 125 pounds and eating between 1,500 and 1,700 calories per day with my macros being 25% carbs, 35% protein, and 40% fat. After I had our daughter, I realized I had diastasis recti and I thought under eating would make that small “pooch” go away. It was a pretty low point for awhile. But, it’s been about a year since I made the change and I am a better mom, wife, friend, and CrossFitter because of it! I was overexercising and totally undereating. All that to say, I understand how it takes patience. There are still some areas that I am working hard at firming up and getting a few extra pounds off from the initial weight gain after starving myself for so long. It’s been hard because I feel like with how clean I eat and the CrossFit workouts (I only go to one class/day and then run our dogs on the weekends), things should start moving faster. I was wondering, do you keep track of your macros and if so, what percentages do you try and stay around? My friend suggested that I eat the macro percentages I mentioned above to promote weight loss with the higher percentage of fat. But, I’ve also been reading that people who do high intense workouts should eat more carbs. It’s so confusing and I’m still trying to figure this out! Do you have any suggestions/recommendations?

    1. patience is a virtue, that’s for sure. and i do not and have never counted macros. i don’t even know how to. i have a pretty addictive personality and i know counting would lead me down a very destructive and obsessive path. so i steer clear from counting and just try to listen to my body. i do know that i lost some weight when i started adding more carbs to my diet. i definitely needed more than i thought i did because of my cf style workouts. but i’m sorry i can’t speak more to macros, i just have no experience in it.

  13. I may have missed this somewhere, but have you done an update on your husbands health since he got the allergy testing done? Has he just been staying away from the foods he reacts to? Im super interested and would love to know how it’s played out for him!

    1. i talked about it in a podcast recently. he’s still staying away from the foods he reacts to and he feels different every single day but we’ve definitely seen some improvements!

  14. Do you have a post, or podcast where you talk about mobility? Is that something you’ve ever struggled with or have you been blessed with good mobility? I’m realizing just how bad my mobility is, and its something that I have to consciously work on, and the struggle is real. I’ve noticed in all your videos that your form is on point, and I’m curious if you’ve ever talked about this topic yet?

    1. i don’t. but i may do that sometime! i don’t have a ton of issues with mobility. i’m definitely not super flexible and some mobility issues hold me back in certain movements, but my hip mobility has definitely been improved with all the glute accessory work i’ve been doing.

  15. Crystal DeFraia

    I saw pike push ups in your suggested travel workout. Would you be able to show them on your stories to see what they look like? I’m sure i can sub for regular push ups but thought I’d ask. Thanks in advance.

  16. Juli, I’ve been doing crossfit for about two years now but very consistently for a year. I’ve built up more strength in the last six months, but I still have to modify on almost every workout. I feel like I’m “in between” and I need advice on how to take the leap or when to know to. For example, I did the open 18.2 today and the 35# dumbbells are too heavy for me in a workout but the 20# are too easy. Any advice on how to make that leap or am I just being impatient?

  17. Thanks for sharing this, Juli. It provides so much more perspective when you see that someone who has a seemingly ideal physique, shares where they started from. It makes things so much more relatable.

    You continue to be a huge inspiration to me, so please keep up the great work.

    XO

  18. Hi lady!
    You look beautiful! Thank you for all your non stop info and posts! You know what I admire about you most??? Your CONSISTENCY! With everything!
    Food, exercise, beauty, blogging! Very admirable!! I am working on that one!!!
    Quick question, what did a day of food look like for you in picture no.2?

    1. awwwww that’s so so sweet of you! picture #2 was no enough carbs, not enough water and binge eating sugar a couple days a week!

  19. 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.

  20. 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.

  21. 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

    1. 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.

      1. 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?

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