Weekly Workouts & Meal Prep

Hi Guys!!

As you will see, this past week, I started a new at home workout program….P90X!!  This program is challenging!!! I am SORE.  I love feeling this kind of sore though.

I am going to be doing a combination of P90X, swimming and running over the next few weeks.  I signed up to run a 21K trail run on September 10th so I am going to add a few more runs in the mix to prepare for that.

I want to tell you about an exciting project I am going to take part in…

Two beauties, my life coach Candace McKim and her sister Vicky Gosse are embarking on “100 Days of Gratitude” and I’m going to join in the fun!!

I talk about gratitude A LOT because it is seriously that AMAZING.  It is one practice that changed the entire landscape of my life.

Gratitude is one of the most POWERFUL practices that I incorporated into my life this past year.  I cannot emphasize enough how transformational and life altering this one element has been for me.  Gratitude not only positively influenced my view of the world and my experience of life but it also helped me to recognize how much power I possess over my own life.

By simply noticing all of the good in my life, I also appreciated that I had a hand in creating all of that goodness.  As I observed all of those awesome things,  I was motivated to generate more of what I wanted in my life.  The power of observation is pretty mind blowing.

To top it all off, I experienced JOY in those moments of thankfulness.  These moments grew into grateful hours and then grateful days.

Here’s the magnificent thing about gratitude…

You can’t be grateful and fearful at the same time.

Isn’t that magical?!  By choosing to count your blessings, you simultaneously displace negative thoughts, feelings and attitudes.  I credit gratitude for my ability to shift from pain and grief to resilience and joy this past year.

I am going to share my first photo for “100 Days of Gratitude”.  It is a picture of the book, The Magic by Rhonda Byrne.  This book is what started it all for me.  It’s a 28-day guide to gratitude, providing a new assignment for thankfulness every day.  The assignments don’t take long and the results are astounding.  Give it a try, I promise you won’t be disappointed. 😉

2017-08-21 08.51.10
This book is LIFE CHANGING.

WEEKLY WORKOUTS

MONDAY – HOME

  • P90X Chest & Back
  • P90X Ab Ripper X

TUESDAY – HOME/SWIM

  • P90X Plyometrics
  • SWIM
    • Warm Up – 500 Choice
    • 4 x 100 Free (Don’t breathe 4 strokes off the wall or 4 strokes into the wall)
    • 1 X 200 Breast
    • 1 X 200 Free
    • 3 X 200 IM

[Total Distance: 1900m)

WEDNESDAY – HOME

  • P90X Shoulders & Arms
  • P90X Ab Ripper X

THURSDAY – JOG

  • Trail Run – 5K

FRIDAY – SWIM

  • 500 Choice Warm Up
  • 2 X 200 Dolphin Kick w/ Fins
  • 2 x 200 Pull
  • 4 X 100 Fly
  • 4 X 100 Backstroke
  • 4 x 100 Breast Stroke
  • 2 x 200 IM
  • 500 Cooldown

[Total Distance: 3400m]

SATURDAY – JOG/GYM

  • Jog 5 Miles
  • Gym Workout:
    • Superset #1: 3 Rounds
      • 25 Ab Mat Sit Ups
      • 25 Back Extensions (15 lb. Plate)
    • Superset #2: 4 Rounds
      • Dumbbell Chest Press (55-60-60-60)
      • Dumbbell Row (55-60-70-70)
    • 4 X 12 Body Weight Tricep Dips

SUNDAY – HOME

  • P90X Legs & Back
  • P90X Ab Ripper X

 MEAL PREP

Proteins

  • Balsamic Pesto Chicken
    • Ingredients: 
      • Chicken Breasts
      • Kirkland Pesto Sauce
      • Heirloom Tomatoes
      • Balsamic Glaze
    • Directions:
      • Grease frying pan, add chicken to the pan, sprinkle with Epicure Herb & Garlic Sea Salt, pepper, and lightly coat with Kirkland Pesto Sauce.
      • When Chicken is cooked through, I added some halved heirloom tomatoes until soft.
      • Drizzle with balsamic glaze.
  • Italian Ground Turkey Casserole
    • Ingredients: 
      • 2 lb. Ground Turkey
      • Onion
      • Zucchini
      • Diced Tomatoes
      • Spices:
        • Epicure Herb & Garlic Sea Salt
        • Oregano
        • Basil
        • Italian Seasoning
        • Garlic Powder
    • Directions:
      • Grease Crock-pot with some olive oil, add ground turkey and diced onion.
      • Sprinkle with the above spices – I never measure, I just add a little of this and a little of that depending on what flavors I want to come through.
      • Cook ground turkey on low for 2-3 hours.
      • Chop zucchini and add to crock-pot.
      • Add diced tomatoes.
      • Cook on low for another 3-4 hours so all of the flavors can marry each other!!
      • Serve with potatoes or brown rice noodles, and top with some Parmesan petals.
2017-08-20 21.44.15
Italian Ground Turkey Casserole
  • Sausage & Egg Breakfast Bowls
    • Ingredients: 
      • 2 eggs scrambled
      • 1 Smokey River Turkey Sausage
      • 4 oz. roasted potatoes
      • Sauteed swiss chard or spinach.
    • Directions:
      • Layer the above ingredients into a container and warm up when ready to eat.
      • **I made these up last week and they saved me so much time at breakfast.  Some people may be put off by reheated eggs but I didn’t find the scrambled eggs tasted any different.  I am not picky about it though. 🙂

Carbs

  • Smashed Baby Potatoes

Vegetables

  • Asparagus
  • Green Beans
  • Brocolli
  • Spinach
  • Arugula

Snacks/Other

  • 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.
2017-08-20 22.27.23-1
My Meal Prep

Cheers to Day 1 of 100 Days of Gratitude!

Have a wonderful week!!

xo

 

Jen


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