Category: Mindset

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!

Two Healthy Breakfast Ideas That’ll Make You a Rockstar

Lately I’ve been calling myself the Breakfast Queen and feel like I’m holding out on you if I don’t share some of these ideas. A lot of us don’t eat much, if anything, for breakfast. We don’t have time (aka we don’t *make* time), we aren’t hungry in the morning, breakfast is boring etc. Well guess what? I’m gonna change that nonsense for you. 

Is it the most important meal of the day? I don’t really know, that is dependent upon the individual. But what I do know is our days start in the morning (unless you work a night shift I suppose) and fueling properly sets us up for success. 

What happens when we eat well first thing? Our neurotransmitters fire better so we think well and more clearly. That makes us more efficient, we have more energy and get more shit done. Who doesn’t want that?

What do we need in order to make this happen? A balanced meal. Carbs, proteins and fats. 

BUT WHO HAS TIME FOR ALL OF THOSE CRAZY NUTRIENTS IN THE MORNING?

Oh puh-lease. Don’t get me started on that question. YOU have time if you wake up 20 minutes earlier, so there. Don’t like that answer? These breakfast ideas can mostly be prepared in the evening and then heated up when you’re ready to eat. Not hungry before you leave for work? Take it with you and eat at your desk. 

I’m sure there are more “I can’t eat breakfast” excuses out there and if you really don’t want to try these then whatevs. But note if you’re quickly shoving down a granola bar or bagel in the morning you’re doing yourself a disservice.

For those of you who do want to get an awesome and healthy start to your day, here you go!

Meal #1 is what I call a Breakfast Bowl and it’s SO delish. 

– Prepare a batch of quinoa or rice ahead of time and keep in fridge for easy use.
-Prepare a steamed veggie ahead of time and also keep in fridge.
**Veggie ideas: Steamed swiss chard, kale, broccoli , spinach, asparagus
– Add quinoa/rice to a bowl with steamed veggie and eggs. Make the eggs however you like. I usually do 2 fried and leave em’ a little runny. Add avocado, salt, pepper and even a sprinkle of cayenne pepper.

With this breakfast bowl, you only have to make the eggs in the AM. Everything else can be done ahead of time. Don’t like eggs or have a food sensitivity? I hear you, I used to also. In that case you can get pre-cooked sausage. I like Applegate chicken sausage or Niman Ranch bratwurst. Add this to the bowl in place of the eggs. OR you can grill some chicken breast and use that. The possibilities are endless. 

This Applegate sausage is good too, it comes frozen:

The next breakfast option I call A Lil’ Bit of Everything, it’s also really yummy.

Again, prepare the veggie ahead of time. I always have steamed broccoli or baby broccoli in the fridge but sometimes mix it up with whatever was leftover from dinner. That’s why there are some sautéed mushrooms and swiss chard pictured in this. 

Cook up the protein (sausage, chicken breast, leftover steak from dinner, eggs) and fry half a sweet plantain in grass-fed butter. I did this in a cast iron skillet while cooking the egg and heating up the sausage. Cook the plantain just til they’re brown on each side. Throw veggies, plantain, egg, sausage on a plate and eat! You can add some sliced avocado with sea salt and cayenne pepper to this too. Also, you don’t need sausage AND an egg. I had just finished a workout before eating this and was feeling extra hungry.

What kind of eggs do you normally use? I used to buy cage-free but did some research and now use pasture-raised. The difference is huge- from the color of the yolk to the way I feel after eating them. Yes pasture-raised is more expensive but it’s well worth it to me. My favorite brand is Vital Farms:

So there you have it. Two satisfying, nutrient-packed breakfasts to get your day off to a strong start. Try making one this weekend and let me know what you think!

Happy Eating!  🙂