Weekly Workouts & Meal Prep

Good Morning Beauties!!!

How was your weekend?  I hope it was fantastic.

It’s been super hot this past week in Grande Prairie, Alberta.  I was TIRED by Friday.   Not only that but this week was busy.  I want to tell you about a couple things I got up to…

I met with Jenn Kloberdanz with Essential Nutrition & Personal Training.  If you ever need someone to give you nutrition consultation, coaching and advice, this woman is who you should see.  She is so incredibly knowledgeable.  I linked her Facebook page above and she’s also on Instagram as @essentialnutrition4u – she has awesome posts!!

What spurred my appointment with Jenn was that I had frequently been hearing about ‘macros’ in a few health podcasts.   I was curious about what it meant to calculate macros, whether or not I am hitting my macros and/or if there are any improvements I can make to my current diet.

The consultation starts with figuring out your body fat composition.  From there, your caloric needs and macros are calculated based on your goals.  We discussed what I currently eat in a day, how much sleep I am getting and water consumption.

It is helpful to come with a goal in mind.  For example, lose weight, gain muscle, increase your energy, etc.  With a goal, Jenn can assist you in healthy food choices and provide advice to get you to your goal.  She set me up on MyFitnessPal and for the next couple weeks I am going to be tracking my food.  We are going to meet again to evaluate my food choices and see if there are any adjustments I can make.

 

In addition to tracking my food, I am going to set an intention to get a little bit more sleep this week and drink more water.  This past week I felt more tired than usual and toward the end of the week found my training sessions more difficult due to fatigue.

On Saturday, I competed in the super competitive fitness event known as The Mega Bounce Run 5K.  I ran it with my girlfriend, Jen.  We had a lot of fun and got a nice Saturday morning workout in.  Running across bouncy castles is harder than it looks and I was a little sore the next day!!  I highly recommend this run for a fun outing with your friends or family.  This would be a great run to do with kids to get them out and active!!

Saturday, I had a delicious supper date with my girlfriend, Hilary.   Food and good conversation with friends is just the best!  So good for the soul.  We went to Earl’s patio and I had their Quinoa & Avocado Powerbowl.  If you haven’t tried it…it’s delicious.

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Date Night Outfit

Sunday it was hella smokey here from forest fires in BC.  I planned to jog but opted for a “Self-care Sunday” indoors with my girl Ruby.  I drank coffee, binged on podcasts, meal prepped, had a nap in the afternoon, listened to music and did some yoga in the evening.  This was such a good ending to the week.  It was a really good reminder for me that rest, recharge, and relax days like this are just as important as workout days.

WEEKLY WORKOUTS

MONDAY – HOME

  • Cardio Fix Extreme
  • Pilates Fix Extreme

TUESDAY – HOME/JOG

  • Upper Fix Extreme
  • 10 Min Fix for Abs
  • Jog 4.6 miles

WEDNESDAY – SWIM

  • 15 min SWIM
  • 20 min KICK
  • 15 min PULL
  • 5 min SWIM

[Total Distance: 3000m]

THURSDAY – HOME

  • Upper Body Fix (21 Day Fix Original)
  • 10 Min Abs (21 Day Fix Original)

FRIDAY – SWIM

  • 15 min SWIM
  • 20 min KICK
  • 20 min PULL
  • 10 min SWIM

[Total Distance: 3000m]

SATURDAY – MEGA BOUNCE RUN 5K

  • Mega Bounce Run 5K
  • Lower Fix (21 Day Fix Original)

SUNDAY – YOGA

  • Yoga Fix Extreme

 MEAL PREP

Proteins

  • Ground Turkey
    • 2 lbs. ground turkey
    • Seasoned with Epicure’s Herb & Garlic Sea Salt, pepper, garlic powder, and red onion.
    • Cooked in a frying pan with a Tablespoon of olive oil.
  • Thai Sweet Red Chili Salmon
    • Wild Salmon
    • Season with salt and pepper
    • Top with Thai Kitchen’s Sweet Red Chili Sauce
    • Bake @ 400 for about ~20 minutes
    • Garnish with Green Onion
  • Scrambled Egg & Sausage Bowls
    • In containers layer, 4 oz. cooked potatoes (I used left over from this past week), 1 Smokey River Turkey Sausage, 1.5 cups spinach, and 2 eggs scrambled.
    • I will reheat these bowls for breakfast – I am not picky about reheated eggs and want something quick and easy for breakfast.
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Thai Sweet Red Chili Salmon

Carbs

  • Mexican Spiced Sweet Potatoes
    • Peel and dice sweet potatoes and put in pan for the oven.
    • Drizzle 2-3 Tbsp. of olive oil on potatoes.
    • Sprinkle top until lightly coated with the following spices – cumin, chili powder, garlic powder, onion powder, salt and pepper.
    • Top with cayenne pepper – do so depending on how spicy you want your potatoes to be.
    • Bake at 350 for about 45 minutes or until the potatoes are fork tender.
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Mexican Spice Sweet Potatoes
  • Jasmine Rice

Vegetables

  • Asparagus & Cauliflower
    • Seasoned with olive oil, Epicure’s Herb & Garlic Sea Salt and and pepper.
  • Brocolli & Cauliflower
    • Seasoned with olive oil, Epicure’s Herb & Garlic Sea Salt and and pepper.
  • Spinach
  • Arugula
  • Cucumbers
  • Tomatoes
  • Salad kits

Snacks/Other

  • Watermelon
  • Strawberries
  • Protein Shakes (Dry Ingredients – protein powder, shredded coconut, cinnamon)
  • Cut some Lara Bars in half for easy grab and go snack portions.
  • Ruby’s Rice Cereal
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Weekly Meal Prep

That’s all I got!!  I hope you enjoyed this post.  If you did, don’t forget to subscribe and follow me on Instagram and Facebook to get all the fun, happy, healthy lifestyle ideas I share.  I hope you have a fabulous week!!

xo

 

Jen


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