Category: Fitness

Weekly Workouts

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Happy Monday! It’s a gloomy day here in CT but I’m trying to be optimistic about getting a lot of shit done rather than hopping on the “OMG I hate Mondays” train, which is usually my preferred mood. BUT I will be happy for the start of a new week yay! (Insert eye-roll here).

6 months flew by! (Taken by Caroline Ro)

The weekend was busy but with good stuff- Mike and I celebrated 6 months of marriage woohoooo! We went to dinner at a place in NYC called Quality Meats, we’ve been there a few times now and the steak is just ridiculously amazing. Soo I hate oysters, crab + avocado, some bites of Mike’s caesar salad (hold the croutons), a 10oz. filet and brussels sprouts. I’m kinda drooling right now thinking about it. I really like going to restaurants like this because we just eat lots of protein and veggies but it’s so delicious and by the end we aren’t even hungry for dessert. I’m not a big dessert person anyway, especially at a restaurant because there aren’t many gluten free/ dairy free options available. I’d rather drink my dessert– I had a glass of champagne and a glass of rosé with din, perfection. Sunday I woke up feeling great rather than like crap for eating sooo much. Cause when you eat crab, avocado, brussells, oysters and steak you really can’t be mad at yourself, ya know?

I think sometimes we go to restaurants and go overboard with ordering too much and a lot of carbs, leaving us feeling like shit later on. It really isn’t necessary. There are tons of dishes available that are on the healthier side and if you’re really a dessert person maybe order one to split with the table. You won’t feel deprived and you’ll probs be very pleased with your level of willpower and respect for your body. It’s a win/win: still eat yummy food just not a TON of it. Totally possible, right?

Now that I’m making myself hungry discussing this let’s get onto last week’s workouts so I can go grab a snack 😉

Sunday:

KB swings 5×15
TRX pikes 5×10
Barbell overhead press 5×10
Airdyne sprint 5×20 sec

Monday:

Rack pulls 3×8
TRX row 3×8
Bench press 3×8
Ab wheel 3×8

Tuesday:

KB rack squats 5×8
Double KB bent-over row 5×8
KB single arm(SA)  overhead press 5×8 each
THEN:
Ski erg 30 on 30 off 10x

Wednesday:

Rest day/ doggy walk

Thursday:

Barbell hip thrust 4×10
DB bicep curl then overhead(OH) press 4×10
Single leg(SL) deadlift 4×10 each
Row 200 meters 4x

Friday:

Treadmill sprints 30 on 1 min off, 20 min

Saturday:

Rest day

 

Aaaand that’s all she wrote, enjoy the week! xoxo

 

Weekly Workouts + Motivation

Oh Hi! Holy cow it’s been a busy couple of weeks filled with online coaching clients and a house hunting trip in Charleston but we’re back in CT now (yay?) and I want to share this week’s workouts with you. Luckily it’s been really nice these past few days which helps with motivation. I was having some trouble finding the energy/desire to go to the gym while it was raining and chilly and a few of my clients felt the same way. We all have moments like this and it’s ok, as long as we do our best and don’t fall into a rut.

Let’s talk about this for a min. One client of mine was having a particularly tough day and skipped her workout. She then got home from work and ate 2 slices of pizza, chicken parmesan, a cookie, brownie and a beer. WHAT. I’ve been there (pre-celiac days otherwise I’d probs be dead after all of that). She said, “What does it even matter, I was exhausted, in a crappy mood and didn’t workout so why not continue with an awfully unhealthy meal?” Ah, yes. The “I’ve been bad today so may as well keep going and start fresh tomorrow” attitude. NO. We can have days that suck, we feel tired, busy and miss a workout. That doesn’t mean go eat every single carb in sight because the day has gone to shit. 

Let’s try this approach instead: You didn’t workout today for whatever reason. Therefore, you don’t need to eat as much because you didn’t burn calories during said workout. Trust me, after a healthy dinner you’ll go to bed feeling much better than if you were to eat 4 days worth of calories in one sitting. Regardless of getting a sweat on that day or not. 

Moral of the story: Shit happens and we miss workouts. Cut yourself some slack, do your very best (always) and move on. 

That’s my rant for the day 😉 Now spring is finally here and we all seem to be in better spirits! Here’s what I did activity-wise for the week:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Monday: 

Barbell hip thrust 3×15
Curl to press 3×10
Barbell reverse lunge 3×5 each
Plank reach 3×8 each
Airdyne sprint 3x20sec
**This took about 30 mintes

Tuesday:

Went into NYC with Mom and walked a TON

Wednesday:

Lots of Complete Coaching with Cait client check-ins and programming, exhausted by end of day. Took Jax for a long walk.

Thursday:

Pistol squats 5×3 each
Chin ups 5×1
THEN:
KB overhead press 3×5 each
KB goblet squat 3×5 each
THEN:
15 min treadmill sprints 30sec on/ 30sec off

Friday:

Barbell deadlifts 5×5
Barbell chest press 5×5-6
Side plank resets 5×10 each
THEN:
Cardio rower 3x200m
Ball slams 3×10

Let me know if you try any of these workouts!

A Sweaty, Stress-Eliminating Workout

Oh my goodness. Mike and I have been doing a lot of virtual house hunting this week and I’m mentally exhausted. You can find us on our computers in the library, at a coffee shop, on the couch, in a restaurant..literally anywhere that has wifi. We’ve got to keep going though because homes in Charleston are selling like cray cray. (Yes, we want to move to Charleston!). I’ve decided that in the midst of the computer work and the house hunting we’re going to the gym to give our brains a break. I’m craving a high intensity workout that’ll get us sweaty and burning calories long after we’re finished. 

So what do you say, are you in?!

The Sweaty, Stress-Eliminator:

(Begin with a 5-10 minute warm-up)
1a. 10 Goblet squats 
1b. 10 Push ups
1c. Plank – 30 sec
1d. 10 TRX rows
1e. Walking lunges (with DBs held at sides) – 10 each leg
1f. Rowing machine – 200 meters
*Repeat as many rounds as possible (and pretty!) in 30 minutes
*The weights chosen for this circuit should be as heavy as you can go while still executing the movements with proper form

This should do the job– get a good sweat on and free our heads from anything and everything. Enjoy and let me know how you do!

 

<3,
Cait