Weekly Workouts & Meal Prep

Good Morning!!  What a week!  I had so much fun with a couple technology treats this week…

  1. Instagram Story…yeah, yeah.  I am late to the party with this one but OMG is this fun?!  Took me a bit to get warmed up but I am loving this feature of Instagram.  I shared how to make the Wild Cod Rice Bowls on IG Story Sunday evening…If you missed it don’t worry, I explain below how to make them.  But you should start watching my IG story because guaranteed there are going to be some golden nuggets of wisdom on there!  I’ve been watching a few stories on the top too.  Brooke Ence is one I  have been watching regularly and PaleOMG…funny stuff.
  2. PODCASTS!  I do not know what it is about podcasts, but I put them on and binge on episodes and I am telling you, I am so stinkin’ productive!  My body goes on autopilot while I am listening to them and by the time the podcast is done, my house is clean, laundry is folded, food is cooked…and I have learned something.  Love it.

Here’s what I did this week…

WEEKLY WORKOUTS

MONDAY – HOME

  • Dirty 30 Extreme
  • Yoga Fix Extreme

TUESDAY – SWIM

Dry Land Workout 

Ab Set

  • 30 Reg Crunches
  • 30 Table Top Crunches
  • 30 Oblique Crunches (L)
  • 30 Oblique Crunches (R)
  • 30 Leg Raises

Tabata Squats 

  • Repeat Ab Set

Tabata Walking Lunges

  • Repeat Ab Set

Tabata Flutter Kick Abs

Swim

  • 600 Choice
  • 4 X 50 Non-Free
  • 4 X 75 (50 Kick, 25 Fr)
  • 4 X 25 Free Build
  • 1 X 50 Kick
  • 100 Free
  • 2 X 50 Kick
  • 100 Non-Free
  • 3 X 50 Kick
  • 100 Free
  • 4 X 50 Kick
  • 1 X 100 Non-Free

WEDNESDAY – REST DAY

THURSDAY – GYM

Warmup: [Run up the stairs to the track, run 1 loop of track, down the stairs, 10 pushups] X 4

  • DB Bench Press – 4 X 15 reps [55-55-55-55 (27.5 lb Dumbbells)]
  • DB Row – 4 X 15 [55-60-60-70]
  • Assisted Pullups Wide Grip/Narrow Grip – slow & controlled w/ 39.5 lb. Assist [Reps: 15-12-8-8]
  • Weighted Bench Tricep Dips – 4 X 12 reps [25 lb. plate]
  • DB Hammer Curl w/ Shoulder Press – 4 X 12 reps [40-30-30-30]
  • Lat Pull Down – 4 X 12 reps [60-60-60-60]
  • Weighted Back Extension – 4 X 15 reps [10-12.5-15-15]
  • Ab Mat Sit Ups – 2 X 25 reps
  • Russian Twists – 30 reps w/ 10 lb. Kettle Bell
  • Ab Mat Sit Ups – 2 X 25 reps 
  • Russian Twists – 30 reps w/ 10 lb. Kettle Bell

FRIDAY – SWIM

  • 600 Choice
  • 4 X 50 Non-Free
  • 4 X 75 (50 Kick, 25 Fr)
  • 4 X 25 Free Build
  • 1 X 50 Kick
  • 100 Free
  • 2 X 50 Kick
  • 100 Non-Free
  • 3 X 50 Kick
  • 100 Free
  • 4 X 50 Kick
  • 1 X 100 Non-Free
  • 1 X 200 Pull
  • 1 X 100 Kick
  • 1 X 200 Pull
  • 2 X 100 Kick
  • 1 X 200 Pull
  • 200 Cooldown

[Total Distance: 3100m]

SATURDAY – SWIM

  • 200 Swim, 200 Kick, 200 Pull, 200 Swim
  • 4 X 200 [25 Kick, 50 Swim, 50 Kick, 50 Swim, 25 Kick]
  • 4 X 200 [100 Free, 100 IM]
  • 200 Kick
  • 200 Pull
  • 200 Swim

[Total Distance: 3000m]

SUNDAY – YOGA/JOG

 MEAL PREP

Proteins

  • Kirkland Stuffed Chicken Breasts
  • Pacific Wild Cod
    • Seasoned with salt, pepper, Mrs. Dash Original Blend seasoning, onion powder.
    • Bake in oven @ 375 for about 20  minutes.
    • Put on top of Quinoa Rice Blend, top with mango salsa, red onion, cilantro and some Bragg’s Soy Sauce.
2017-07-23 22.32.29-1
Wild Cod Rice Bowls. OMG these turned out so good!!! Even better than I expected.

Carbs

  • Sweet Potato Hash
  • Quinoa Brown Rice Blend

Vegetables

  • Asparagus
  • Brocolli
  • Kale

Snacks/Other

  • Watermelon
  • Strawberries/Blueberries
  • Raw Almonds
  • Protein Shakes (Dry Ingredients – protein powder, shredded coconut, chia seed)
  • Cut some Lara Bars in half for easy grab and go snack portions.
  • Ruby’s meals – I started putting her baby food meals in containers for 3-4 meals ahead of time.

2017-07-24 09.20.20

If you are liking what I am posting, don’t forget to subscribe and follow me on Instagram and Facebook!!  I post pictures and fun tidbits all week long!!

Have a wonderful week everyone!

xo

 

Jen


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