Weekly Workouts & Meal Prep

Hello Everyone!!!

I DID SO MUCH RUNNING THIS WEEK!!!  It felt so good but I am in need of some major stretching.  For some reason, I tend to put yoga off in lieu of random tasks around the house.  All.the.time.   While this means my “yoga” days are super productive, my body NEEDS some stretching.  BAD.

I am a busy lady, so the thought of stretching for an hour or more is a bit excruciating.  Every single vinyasa, I see floors, littered in toys and cheerios and all I want to do is grab the vacuum and mop bucket.  Then on the way to do that, I throw a load of laundry and organize the recycling.  Does this happen to anyone else?!

Bottom line…STRETCHING IS IMPORTANT.  Take a deep breath, take the time to stretch, your body will thank you.

In other news, I am back to using my favorite and ever so faithful skincare line — DERMALOGICA.  I trialed an alternative line last month and my face got super pissed off.  After an honest attempt at using this alternate line, I conceded and returned to Dermalogica and thankfully my face is gradually getting over my assault and returning to normal again.  I will be doing a post on what products my daily regime is consistent of this next week!!  Stay tuned.

And now on to the workouts and the food…

WEEKLY WORKOUTS

MONDAY – REST DAY

TUESDAY – GYM/JOG

  • Jog 4 miles
  • Weight Workout:
    • Superset #1 (4 Rounds, 15 reps each)
      • Deadlift (Fixed Bar 40-50-60-70)
      • Back Squat (Fixed Bar 40-50-50-50)
    • Superset #2 (4 Round 15 reps each/)
      • Hip Thrusters (Fixed Bar 50-50-50-50)
      • Bavarian Split Squats w/ Dumbells (15 reps each leg 30-30-30-30)
    • Superset #3 (4 Rounds, 12 reps each)
      • Leg Extension (70-70-75-80)
      • Hamstring Curl (65-70-70-75)
    • Superset #4 (3 Rounds)
      • 30 x Med Ball Russian Twists (12 lb med ball)
      • 20 X Oblique Knee Raise
      • Pull Ups to Failure

WEDNESDAY – HOME

  • Lower Fix Extreme
  • 10 Min Hardcore (Abs)

THURSDAY – GYM/JOG

  • Jog 4 Miles
  • Weight Workout:
    • Superset #1 (4 Rounds)
      • 15 Pushups
      • 20 KB Swings (30 lb. KB)
      • Run 1 loop of Track
    • Superset #2 (4 Rounds)
      • 12 X DB Chest Press (55-60-60-60)
      • 12 X DB Row (27.5-30-35-40)
    • Superset #3 (4 Rounds)
      • 12 X Lat Pull Down (70-70-70-70)
      • 12 X Squat Thrusters (30-40-40-40)
    • Superset #4 (4 Rounds)
      • 25 X Ab Mat Situps
      • 15 Back Extension (15 lb. Plate)
    • Bonus Set
      • 3 x 12 Incline Chest Press

FRIDAY – SWIM

  • 600 Choice Warmup
  • 1200 (200 pull, 100 kick, Rpt)
  • 2 X 200 IM
  • 12 X 100 w/ fins (100 Fly Drill, 100 Fly Kick, 100 Fr Easy)
  • 200 Cooldown

[Total Distance: 3600m]

SATURDAY – JOG

  • Jog 6.5 Miles

SUNDAY – JOG

  • Jog 5.5 Miles
2017-08-25 18.50.35
Wednesday Post Swim

 MEAL PREP

Proteins

  • Korean Ground Beef
    • Ingredients: 
      • Lean Ground Beef
      • Onion
      • 3-4 Garlic Cloves Crushed
      • Toasted Sesame Seeds (Toast @ 350 for about 8-10 minutes)
      • Cilantro
      • Sauce:
        • 1/2 cup Bragg’s GF Soy Sauce
        • 1/4 cup Sesame Oil
        • 2-3 Tbsp. Chili Paste
        • 2 Tbsp. Coconut Palm Sugar
        • 2 Tbsp. Fresh Ginger (I used a bit fresh and dried)
        • 1 tsp. Onion Powder
    • Directions:
      • In a frying pan, fry onion and garlic until translucent.
      • Add ground beef and brown.
      • Mix together sauce ingredients.
      • Drain any grease from the beef.
      • Add sauce.
      • Garnish with toasted sesame seeds and cilantro.
  • Green Chilli Pulled Chicken
    • Ingredients:
      • 1 package of Lilydale Chicken Breasts
      • 1/2 Tbsp. Onion Powder
      • 1/2 Tbsp Garlic Powder
      • 2 Tbsp. Epicure Selections Guacamole Seasoning
      • Sea Salt to taste
      • 1 can green chillis
      • 1/2 cup salsa verde
    • Directions:
      • Grease Crock-pot with a little bit of olive oil.
      • Add chicken breasts and sprinkle with seasonings.
      • Add 1 cup of water.
      • Cook on low for 5-6 hours until chicken is fully cooked.
      • Shred chicken.
      • Add green chillis and salsa verde.
      • Taste test – add salt or whatever flavors you think it needs.
      • Garnish with crumbled feta and cilantro.
      • Serve on corn tortillas with arugula.
  • Pesto Baked Salmon
    • Ingredients:
      • Wild Coho Salmon
      • Kirkland Pesto Sauce
      • Salt & Pepper
    • Directions:
      • Rinse Salmon and sprinkle with salt and pepper.
      • Coat with pesto sauce.
      • Bake @ 400 for approx 20 minutes.

Carbs

  • Smashed Baby Potatoes
    • Drizzle with olive oil, season with Epicure Selection’s Herb & Garlic Sea Salt and pepper.
    • Bake @ 350 for approx 40 minutes, stirring half way through cook time.
  • Basmati Rice
  • Corn Tortillas

Vegetables

  • Broccoli
    • Drizzle with olive oil.
    • Season with salt and pepper.
    • Bake @ 350 for about 20-30 minutes until edges are just starting to burn.
    • Yes, until they start to burn.  It’s delicious.
  • Green Beans
  • Arugula
2017-08-27 20.46.42-1
Clean Eating Never Tasted So Good 😉

Have a fabulous week everyone!!  Don’t forget to like and subscribe and check out my social media pages for fun and informative posts all week long!!

xo

 

Jen

 

 


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