Weekly Workouts & Meal Prep

Hello ya little boss!!  Before we get into the weekly workouts and meal prep, I have some Bossypants advice for you from the one and only Tina Fey.  I told you last week that I am listening to her book on audio and lovin’ it especially when Tina gives her 4 rules of improv acting which can also be applied to life.

Tina says…

1. AGREE. Always agree and say YES.

Obviously, in real life, you’re not always going to agree with everything, everyone says but the rule of agreement reminds you to RESPECT what your partner has created and to at least start from and OPEN MINDED place.  Start with a yes and see where that takes you…

2. Say yes, AND

Agree and then add something of your own.  Don’t be afraid to contribute – it’s your responsibility to contribute.  Always make sure you’re adding something to the discussion.  Your initiations are WORTHWHILE.

Really what this all comes down to, is, get a glove and get in the game.  You have no idea what impact you might make, who might love what you have to say, or what opportunities await by getting in there and playing a part.

3. Make Statements.

Don’t ask questions all the time.  Whatever the problem, be apart of the solution.  Don’t just sit around raising questions and pointing out obstacles.

This applies to us WOMEN too.  SPEAK IN STATEMENTS rather than apologetic questions. MAKE STATEMENTS WITH YOUR ACTIONS AND YOUR VOICE.

THIS IS MY ALL TIME FAV.  This was a major theme in mastermind and life coaching sessions the past couple weeks.  This is the confidence plug (especially for all my girls).  When someone asks you what you do, say it like you are SURE of it, PROUD of it.  If you don’t at least sound like you believe what you’re saying, no one else will.

And, even when you don’t feel sure of yourself, fake it (pretend you’re Queen Daenerys Targaryen if you have to – you know, Game of Thrones, Khaleesi…if you don’t know, google that shit, she’s a boss) and say it clearly and with conviction.  No questions, no apologies, no fidgety nervousness…look them right in the eye and say it “I am the MOTHER OF DRAGONS.”

4. There are NO MISTAKES only OPPORTUNITIES.

In improv (LIFE), there are no mistakes, only beautiful, happy accidents.

This is beautiful.  Entertain these few notions for a moment…

There are no mistakes.  There are no failures.  Just different opportunities, detours and chances for life to get real amazing.

WEEKLY WORKOUTS

MONDAY – SWIM

  • 500 Warmup
  • 400 Dolphin Kick w/ Fins
  • 400 Pull
  • 300 Kick
  • 300 Pull
  • 200 Dolphin Kick w/ Fins
  • 200 Pull
  • 100 Kick
  • 100 Pull
  • 400 Dolphin Kick w/ Fins
  • 200 Cooldown

[Total Distance: 3100m]

TUESDAY – REST DAY

WEDNESDAY – HOME

  • Plyo Fix Extreme
  • Pilates Fix Extreme

THURSDAY – HOME/JOG

  • Upper Fix Extreme
  • Jog 3.5 Miles

FRIDAY – GYM

  • Lower Fix Extreme

SATURDAY – SWIM

  • Swim – 15 minutes
  • Dolphin Kick w/ Fins – 5 minutes
  • 4 X 25 Butterfly Sprints
  • Dolphin Kick w/ Fins – 5 minutes
  • 4 X 25 Butterfly Sprints
  • Dolphin Kick w/ Fins – 5 minutes
  • 4 X 25 Butterfly Sprints
  • Pull – 15 minutes
  • Swim – 5 minutes

SUNDAY – REST DAY

MEAL PREP

2017-07-09 20.44.45
Meal Prep Deliciousness

Proteins

  • Lemon Dilly Ranch Salmon – I took a little bit of Ranch dressing, sprinkled in some Epicure Seasonings Lemon Dilly Dip Mix and coated the salmon with the sauce, bake @ 400 for 15-20 minutes.
  • Pesto Turkey Meatloaf
    • 2 Lbs. Ground Turkey, 2 eggs, 1/3 cup almond flour, Epicure Seasonings 3 Onion Dip Mix, garlic powder, 1/4 cup Kirkland Pesto Sauce (more if you think it needs it), salt and pepper.
    • Mix everything together and bake @ 350 for 40-45 minutes.

Carbs

  • Smashed Baby Potatos
  • Basmati Rice

Vegetables

  • Asparagus
  • Brocolli
  • Kale
  • Salad kits

Snacks/Other

  • Cherries
  • Strawberries
  • Protein Shakes (Dry Ingredients – protein powder, shredded coconut, chia seed)
  • Cut some Lara Bars in half for easy grab and go snack portions.
  • Gluten Free Pancakes (Emmett’s breakfast)
  • Ruby’s meals – Put her baby food meals in containers for 3-4 meals ahead of time.

There you have it.  Hope you enjoyed this post.  If you do, make sure you like it and subscribe so you can catch all the juicy content I have coming for you!!

Have a great week!!

xo

Jen


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