Weekly Workouts & Meal Prep

Good Morning!!  Guess what I did this past week?  I crossed a BIG ONE off my bucket list.  I went to see Ed Sheeran in concert!!!  I have loved this ginger for years and when his new album came out, I set the intention that I was going to see him live.

The details of getting to Edmonton, childcare and getting the tickets to go would work themselves out.   I WAS GOING.

I got on the line for tickets right at the start time and then realized the concert had sold out in under an hour.  They added another day in Edmonton.  I tried again for tickets right when they went on sale and no dice.  Luckily, my beautiful friend Britt Britt was also on it.  Making dreams come true, she got 3 tickets and that was that.  My bestie, her daughter and I were going to see Ed.  And like I had intended, the details all came together, we all fit in one vehicle, my girlfriend’s parents lovingly watched the kids for me, and we even made it to Edmonton in time to do a SPRINT shop at the mall.  MAGIC.

The concert was AWESOME.

There is such amazing energy at concerts.  The combination of music lovers in pure bliss, listening to their favorite tunes, and the way music is so moving…it creates this phenomenal vibe.

It always catches me off guard…

This experience of the prodigious, positive energy of a group of people that are elated about the same thing.  You can FEEL it.  It literally uplifts the soul.  Ahhhh…so good.

If you have never been to a concert, this is one thing I think everyone should experience once in their lifetime.  So fun, so incredible, so worth it.

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Chills

WEEKLY WORKOUTS

MONDAY – HOME

  • Upper Fix Extreme
  • 10 min Fix for Abs

TUESDAY – SWIM

  • Warmup 600 (150 swim, 50 Kick, Rpt)
  • 6 X 50 Pull w/ Paddles
  • 8 X 25 (First 4 strokes FAST)
  • 50 Easy
  • 4 X [75 FAST :20s rest, 50 Easy :15s rest]
  • 8 X 25 Fly w/ Fins
  • 50 Easy
  • 4 X [75 FAST Pull :20s rest, 50 Easy Pull :15s rest]
  • 8 X 25 Breast :15s rest
  • 50 Easy
  • 4 X [75 FAST Kick :20s rest, 50 Easy Kick :15s rest]
  • 250 Cooldown

[Total Distance: 3400m]

WEDNESDAY – REST DAY

THURSDAY – REST DAY

FRIDAY – SWIM

  • Warm up (500 Choice)
  • 12 X 25 (1 Drill, 1 Fast)
  • 300 Pull Smooth [3/5 breathing pattern]
  • 3 X [25 FAST, 25 Easy, 50 FAST, 50 Easy, 75 FAST, 75 Easy, 100 FAST, 100 Easy]
  • 300 Pull Smooth [3/5 breathing pattern]
  • 12 X 25 (1 Easy, 1 Fast)
  • 300 Cooldown

[Total Distance: 3500m]

SATURDAY – SWIM

  • Warm Up 1200 (1 X 400 Swim, 1 X 400 Kick, 1 X 400 Pull)
  • 4 X 50 Kick (Descend)
  • 1 X 100 Swim
  • 4 X 75 Kick (Breast Stroke Kick)
  • 1 X 100 Swim
  • 4 X 100 Kick (Dolphin Kick w/ Fins)
  • 1 X 100 Swim
  • 4 X 75 Kick (Breast Stroke Kick)
  • 1 X 100 Swim
  • 4 X 50 Kick
  • 1 X 100 Swim
  • 300 Cooldown

[Total Distance: 3400m]

SUNDAY – JOG/WEIGHTS

  • Jog 3 miles

Weight Workout

  • Warmup – 3 X [Row 200m, 10 pushups, 20 air squats, 30 crunches]
  • Superset 1:
    • Deadlift – 4 X 15 reps [60-70-80-90 (Fixed Bar)]
    • Back Squat – 4 X 15 reps [60-60-60-60 (Fixed Bar)]
  • Superset 2:
    • DB Chest Press – 4 X 15 Reps [55-55-55-55 (27.5 lb. Dumbbells)]
    • DB Row – 4 X 15 Reps [60-60-70-70 (30/35 lb. Dumbbells)]
  • Superset 3:
    • Assisted Pull Up – 4 X 12 reps [39.5 lb. Assist]
    • Walking Double Pump Lunges – 40 reps each round
  • Superset 4:
    • Lat Pull Down 4 X 12 reps[70-70-70-70]
    • Back Extensions – 4 X 15 reps [10-12.5-12.5-15 lb. Plates]
  • Superset 5:
    • 4 Rounds:
      • Ab May Situps X 25
      • Russian Twists X 25 [10 lb. Kettlebell]
      • Weighted Hip Drops X 25 each side [15 lb. Dumbbell]
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Awesome pool workouts this week.

 MEAL PREP

Proteins

  • Chicken Breasts
  • Shrimp
    • Marinated in lime juice, soy sauce, and honey overnight.
    • Put some coconut oil in a frying pan and add shrimp.
    • Cook until shrimp are completely pink.
    • I put these on top of rice and served with boy choy and broccoli.
  • Lean Beef Burgers

Carbs

  • Jasmine Sticky Rice
  • Pesto Smashed Baby Potatoes
  • Leftover Sweet Potato Fries

Vegetables

  • Asparagus
  • Brocolli
  • Green Beans
  • Bok Choy

Snacks/Other

  • Strawberries/Blueberries
  • Oatmeal/Egg Protein Pancake
    • Combine 1/3 cup quick oats, 2 eggs, 1/2 scoop of protein powder, 1/3 cup of water, 1/2 tsp. vanilla, sprinkle of cinnamon in a container.
    • In the morning, heat a skillet and give the mixture a good mix again.
    • When the skillet is hot, put the mixture in the the pan and cook like a big pancake.
  • GF Pancakes
  • 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
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Weekly Meal Prep

If you are liking my posts, don’t forget to subscribe and follow me on Instagram and Facebook.  I post some fun tid bits all week looonnnngg!

Instragram: @msmamachic

Facebook Page: MsMamaChic

Have an AWESOME week, ya Cool Cats!!!

xo

 

Jen


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