Weekly Workouts & Meal Prep

My, my, what a week!  How are you doing?  I hope you have a fantastic week.

Here’s what went down in this arena….

I was so absolutely fortunate to have been invited to my friend Erin’s home to pick fresh produce from her amazing garden…she is seriously talented AF.  Not only does she have an amazing garden but she has pet chickens and she makes pickles.  Seriously, you’re phenom.  I am always so impressed with my friends who can maintain gardens…as you’ve probably seen in previous posts, I am not a gardener.  I have decided I am going to pretend that I am part of a crop share and just show up at her house to gather produce on a weekly basis until she tells me to stop.

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Isn’t this beautiful?!?

What else do I have for you?  Oh yeah…the Deathrace and coinciding races got me all hyped up so I signed up for my next competitive running event….wait.for.it….

The Mega Bounce Run!!!

It’s 5km of running on bouncey castles.  I’ll probably bite my tongue or need a knee replacement by the end of it but it is going to be so damn fun!!!  Can’t wait!!!

I had an awesome week of workouts this week including a fun workout with my girlfriend Jen (@harley.brows) at Crossfit VO2Max.  I haven’t been back to this gym since Emmett was a baby so it was fun to go back and play around with some pull ups and barbells.  I posted some videos on Instagram and Facebook.  Check it out!!!

WEEKLY WORKOUTS

MONDAY – REST DAY

TUESDAY – SWIM

  • Warmup: 500 Choice
  • 8 X 75 [Kick, IM (Fly, Bk, Br), Free, Kick]
  • 200 Swim
  • 4 X 100 Kick
  • 200 Swim
  • 4 X 100 IM
  • 200 Swim
  • 4 X 100 Pull
  • 200 Swim
  • 100 Cooldown

[Total Distance: 3200m]

WEDNESDAY – HOME

  • Dirty 30 Extreme

THURSDAY – GYM

  • Warm Up (Repeat X 3):
    • 200m Row
    • 20 Burpees
    • 20 Ab Mat Situps
    • 20 Kettle Bell Swings (25-30-35 lb. KB)
  • Superset #1
    • 3 X 15 Fixed Bar Hip Thrusters (40-50-50 lb. Fixed Bar)
    • 3 X 15 Each Leg DB Step Ups (60-60-60)
  • Superset #2
    • 3 X 15 Hamstring Curls (65-65-65)
    • 3 X 15 Leg Extensions (70-70-70)
  • Superset #3
    • 3 x 15 DB Hammer Curl to Shoulder Press (30-30-30)
    • 3 x 15 Plate Tricep Dips (25-25-25 lb. Plate)
  • Superset #4
    • 3 X 12 Lat Pull Downs (70-70-70)
    • 3 X 15 Back Extensions (10-15-15)

FRIDAY – GYM

Workout with my friend @harley.brows.  I didn’t keep track of all the weights I used for this one and I apologize for that….I’ll be better next time. 😉

  • Warmup: Farmer’s Walk w/ Kettle Bells & Back Extensions
  • Bench Press from Floor — 8 reps (increase weight until failure)
  • Barbell Shoulder Press from Floor — 8 reps (increase weight until failure)
  • 4 X 10 reps e/ Arm — Kneeling One Arm Dumbbell Shoulder Press (25-25-20-20)
  • 4 X 10 reps — Tricep Dips
  • 4 X 12 reps Cable Face Pulls
  • 4 X 12 reps Cable Tricep Pull Downs

SATURDAY – SWIM

AMRAP – 75 MIN.

500 SWIM, 500 KICK, 500 PULL

[Total Distance: 3500m]

SUNDAY – REST DAY

 MEAL PREP

Proteins

  • Wild Salmon
    • Seasoned with Epicure Herb & Garlic Sea Salt, Pepper, & Kirkland Pesto Sauce
    • Baked in oven @ 400 for about 20 minutes.
  • Ground Turkey (1 lb.) mixed w/ Brown Sugar Maple Pork Sausage
  • Connie’s Kitchen Teriyaki & Pineapple Chicken Sausages (Costco)

Carbs

  • Roasted Potatoes from Erin’s Amazing Garden
    • Dice up potatoes, add a few dollops of butter, salt, pepper.
    • Bake in oven @ 400 for about 40 minutes
  • Roasted Carrots (Erin’s garden)
    • Same at potatoes — butter, salt, pepper.
    • Bake in oven @ 400 for about 40 minutes until tender.
  • Basmati Rice

Vegetables

  • Swiss Chard & Kale (Erin’s garden)
    • Saute in 1 Tbsp. Lemon Evo Olive Oil, Salt, Pepper
  • Green Beans (Erin’t garden)
    • Tossed in olive oil, salt, pepper
    • Bake in Oven @ 350 for about 30 minutes until brown.
  • Beet Salad (Erin’s Garden)
    • Beets, green onion, toasted walnuts, and goat cheese.
    • Beet were already cooked from Erin the gardener extraordinaire.
    • Toast walnuts in oven @ 350 for about 10-15 minutes.
    • For the dressing:
      • 3 Tbsp. Olive Oil
      • 3 Tbsp. Sherry Vinegar
      • Juice of 1/2 Lemon
      • 1-2 Tbsp. Dijon Mustard
      • 1-2 Tbsp. Coconut Palm Sugar
      • Salt & Pepper
    • You can top the beets on Arugula or eat as is…so delicious!!!
  • Tomato Basil Salad
    • Heirloom Tomatoes, Salt, Pepper, Crumbled Feta, Fresh Basil (from Erin’s garden), Olive Oil, Balsamic Vinegar
    • Toss it all together and eat it up!!
  • Salad kits
  • Spinach

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.
  • ***Kid Snack Idea***
    • My kid LOVES Lunchables!  So rather than continue to buy these, I started making my own.  And he likes them just as much. #winning 🙂
      • I buy turkey or chicken breast slices from Costco and slice these up in bite sized pieces.
      • Crackle Barrel Cheese slices – same deal, quarter a slice or two of these.
      • Serve with CrunchMaster Gluten Free Crackers.
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My glorious meal prep!!!

I hope you have a great week ahead and that this post was helpful for workout and meal prep ideas.  If you are liking the posts, don’t forget to subscribe and follow me on Instagram and Facebook for photos, ideas and fun posts all week long!!

xo

Jen


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