Hiiiiiii! Happy Monday! How you doing, baby child? I’m feeling a bit sugar loaded after my birthday weekend. Lots of cake, cupcakes, cocktails and meals. Luckily I kept up with my workouts all week long so I didn’t have to worry about it much. But I was definitely ready to get my to my normal eating habits after a fun weekend.
But let’s talk a little more about sugar. Because people are consistently asking questions about ab workouts or what to do about the midsection. So let’s just be frank here: it’s all about diet. The whole “abs are made in the kitchen” bullsh*t isn’t bullsh*t. It’s completely true. And if your goal is to have a certain physique or certain shape, you gotta start with your diet. And I don’t care if you eat super healthy; if you are consuming alcohol on a regular basis, you will not see the difference that you hope for. You could do all the ab workouts in the world, but if you are not limiting your sugar intake, especially in the form of alcohol, you won’t be able to reach your greatest ability. Alcohol is sugar, sugar leads to inflammation, inflammation leads to bloat, weight gain and sadly, less abs. Alcohol also inhibits muscle growth. Little known fact that more people should definitely know about! I can always see the difference in myself when I start having some cocktails on the weekend, and for me multiple cocktails means maybe 2-3 in a weekend.
I always see people say that they wish they could have abs like a certain person at the gym or online, but most of the time that person has those abs because they are working at it constantly and consistently. The less you drink alcohol and eat sugar, the more results you’ll see. Sure, genetics have to do with it, but you also pave your own destiny with the decisions you make. Stop hoping to look like someone else and just strive to be the best version of yourself. Make great decisions on a regular basis while still enjoying life’s moments. If you want those abs, go get them. Start with better food choices and continue to work hard in the gym on a weekly basis. The more consistent you stay, the more results you’ll begin to see! Remember, be consistent and never compromise when it comes to your goals. If abs are your goals, get after em’!!
Sunday – Rest day/ recover from Jamaica
Monday –
Back Squats: 3 x 10. All sets at 70%. (13 mins) – I used 125#
After Each Set, Max Strict Pull Ups. – I got a total of 23 pull ups
Then 6 min AMRAP Of:
6 Power Snatch (135/95)
10 Toes To Bar
– 3min REST THEN –
6 min AMRAP Of:
6 Power Snatch (135/95)
10 Burpees
I got 5 rounds on the first AMRAP and 4+10 on the second using 65#
Tuesday –
Every 30 sec for 10 mins: 1 Squat Clean @ 65%. All reps must have a 3 sec pause at knee. – I used 105#
500m Row Sprint For Time. MAX EFFORT!!! – I got 1:47
3. 10 min AMRAP Of:
30 Hang Power Cleans (135/95)
20 Push Jerks (135/95)
10 Bar Muscle Ups / Burpee Pull Ups
I got 1 + 47 reps using 85# and doing bar muscle ups
Wednesday –
20 mins Working With Purpose: (3 rounds minimum!)
– 7 & 7 Front Rack Step Ups (155/105). All 7 on one leg, then all 7 on the other. – I used 75# – see video here
– 7 & 7 Single Arm KB or DB Strict Press. All 7 on one arm, then all 7 on the other. As heavy as possible. – I used 25#
– Accumulate 1 min Hanging from Pull Up Bar or Rings. Hang on for dear life!!!
I got 4 rounds
Then 8 min Partner Workout:
Partner 1: 20 Cals On Air Dyne
Partner 2: As many Double Unders As Possible
* change movements after 20 cals is completed.
**Score recorded is Total DU you complete as an individual. – I got 300 double unders
Thursday – Rest day
Friday – Birthday workout!!
OH Squats: 6 x 1. Adding, with 10 sec Pause at bottom of squat on all singles! (12 mins) – I got to 125#
Then At 0:00:
5 min AMRAP Of:
5 Squat Snatch (135/95)
7 Burpee Box Jumps (24/20)
– 2 min REST THEN –
400m Sprint For Time
– When Clock hits 11:00 –
5 min AMRAP Of:
5 Squat Snatch (135/95)
7 Burpee Box Jumps (24/20)
I got 4+2 then 1:26 for my run then 3+5 at 85# – See video here
Saturday –
1 mile run
30 clean and jerks (135/95)
2000m row
I finished in 21:10 using 85#
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At Home or Hotel Gym Workout:
4 rounds of:
50 mountain climbers
40 air squats
30 tuck jumps
20 hand release push ups
10 v-ups
On Sale Fitness Apparel:
These Nike Free 5.0 (7 colors – 10% off)
These High Waisted Leggings (2 colors – 30% off)
This Nike Dri Fit Sports Bra (25% off)
This Alo Open Back Tank (30% off)
This Yellow Tank Top (25% off)
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What I Ate in a Day:
Breakfast at Snooze at 6:30am: We ordered 2 caramel apple gluten free pancakes and at those together and I also order the breakfast tacos (3 come in an order) and I ended up eating 2 bites of 1 taco then packed up the leftovers to go.
Lunch at 11:30am: The rest of my breakfast tacos leftover from breakfast and handful of plantain chips
Coffee at 2pm: I order this hong kong latte with an extra shot of espresso (it has condensed milk in it) at Platform Tea Lounge and ended up only drinking probably 1/5 of it because it was SO sweet.
After working out and showering up, we headed out to dinner for my favorite meal: curry. We went to Tommy’s Thai where I had a glass of wine, beef panang curry with rice and then at the end of the meal, a big ole’ gluten free cake came out so I had an amazing slice of that!
I personally have a killer sweet tooth, how do you cure your chocolate cravings?
i’ve done a 21 day sugar detox before which really helped but i also really love eating evolved coconut butter chocolate cups because they aren’t too sweet but still kill the sugar cravings and fill you up!
Of all your fantastic posts – this one I needed to hear. I forget about those glasses of wine and how they sabotage my goals. This really put it in perspective -Thank you!
those glasses of wine just seem to fill themselves sometimes lol!!
I agree, Juli!!! Diet is so important. When I hear someone say “I just need to start working out and I’ll look better,” but their diet sucks, I cringe. Most people are willing to add things, but not take away anyway or make sacrifices to get where they want to go.
What you said about alcohol is spot on, too. I used to drink a glass of red wine almost every night. I think it really was setting me back in both weight loss and in gaining strength. I cut it WAY back (like 1-2 x per month) and I feel so much better.
*take away anything
This is the hard talk I needed to have with myself, thank you! I am working my butt off at crossfire workouts and running, I can see the muscle, but there is some bloating…like muscle wrapped in a little bit of fat, the last bit won’t give. I make the right food choices but enjoy wine way too much. I can now say to myself everyday is not reason to have two glasses of wine. Sometimes it helps when someone else says it.
Thank you for doing a sugar post! I actually found the 21 DSD a few years back from your blog, and have done it twice now, both times becoming so much more aware of how much sugar is in EVERYTHING! I Just wanted to say thanks for everything you do (even though I’m some random internet person), but your blog and perspective on the paleo “diet”, Crossfit, and balance has truly helped me so much over the past few years. Congratulations on your wedding, you looked beautiful!
Do you ever drink any protein shakes? If so, what kind? Thank you for all you info!
sometimes for a snack. i use progenex or mark sisson’s primal fuel
THANK YOU for doing this post! I wish more people understood that you can do 987459843758 crunches and never see results if you don’t change up your diet. You’re an inspiration!
this is SO helpful, you have no idea! I love and appreciate your no bs approach to this lifestyle! it is so helpful no matter if you just started down this path or have been doing it for years. I needed to hear this about the alcohol & sugar because it is TRUTH! you don’t even realize it, but it certainly catches up with you. thank you again-you’re blog is the bomb!!!
What did you change in diets/ workouts when you leaned down and lost 30 lbs? You look fabulous.
i shared a forum topic about it here: https://paleomg.com/top-ways-to-lose-weight-maintain-balance-w-michaela-north/
Juli, do you take a protein powder supplement? If so, what kind? I just recently got Julian Bakery Paleo beef protein powder. Also, do you find It hard to make any gains on your diet? I have been following the AIP diet (for Hashimotos) for about 3 months and have lost muscle mass and some strength. Sucks… But I feel better. Are you not as concerned with gaining as you are of maintaining? Thanks!
I like progenex and mark sisson’s primal fuel. but i also use great lakes gelatin – collagen hydrolysate! and no, i haven’t found it difficult to make gains at all, it’s been quite easy with this diet!