Weekly Workouts & Meal Prep

It’s September!!!  Can you believe it?!

The kids are back to school.  It’s a new season.  Fall is upon us, which means heartier meals, pumpkin spice lattes, sweater weather, and all those candy infested holidays right around the corner.

The good news is…kids are back in school, new class schedules will be out at the gym, and a multitude of harvested fresh vegetables are at our fingertips.

New seasons, mean opportunities for new possibilities and intentions.  This is an EXCELLENT time to make some lifestyle shifts…

Join a class at the gym and commit until Christmas.

Add an in-season vegetable to your plate at every meal.

When packing kids lunches at night, pack yourself a healthy lunch as well.

Take advantage of the beautiful fall evenings and go for a walk after dinner.

Decide and commit to one thing that will make you feel happier and healthier.  Stick with it!  You’ve got this!!

WEEKLY WORKOUTS

MONDAY – HOME

  • P90X Shoulders & Arms
  • P90X Ab Ripper

TUESDAY – HOME/JOG

  • P90X KenpoX
  • Jog 6 Miles

WEDNESDAY – SWIM

  • Masters Practice
    • Standard Warmup:
      • 100 Backstroke
      • 100 Freestyle
      • 100 1-Arm Fly
      • 100 Breaststroke Pull Only
      • 100 Reverse IM
    • Backstroke Drill Work
    • Underwater Dolphin Kick Work
    • Freestyle Breath Work
    • 4 X 50 Breath Pattern 7-5-5-3-5-3-3-5 on 1:30
    • 4 X 50 Breath Pattern 7-5-5-3-5-3-3-5 on 1:20
    • 4 X 50 Breath Pattern 7-5-5-3-5-3-3-5 on 1:10
    • 1 X 50 Breath Pattern 7-5-5-3-5-3-3-5 ALL OUT – Get HR up to 170
    • 5 X 100 Kick (25 Fr Kick w/ board, 25 Dolphin Kick w/ board, 25 Dolphin Kick on back, 25 Fr Kick on back)
    • Cooldown

THURSDAY – GYM

  • Warmup (Repeat X 3):
    • Treadmill Jog @ 6.5 X 5 min
    • Treadmill Sprint @ 8.5 X 1 min
    • 20 Squats
    • 20 Double Pump Lunges
  • SUPERSET 1: (4 Rounds)
    • 12 X Fixed Bar Deadlift (50-60-70-80)
    • 12 X Fixed Bar Back Squat (50-50-50-50)
  • SUPERSET 2 (4 Rounds:
    • 12 X Leg Extension (75-75-75-75)
    • 12 X Hamstring Curl (70-70-70-70)
  • SUPERSET 3 (4 Rounds):
    • 12 X (Each Side) DB Bavarian Split Squat (30-35-35-35)
    • 12 X Leg Press (130-130-135-140)
  • SUPERSET 4 (4 Rounds):
    • 15 X Weighted Back Extensions (15-15-15-15)
    • 30 X Hanging Oblique Crunches
    • Pullups to failure

FRIDAY – SWIM

  • Standard Warmup:
    • 100 Backstroke
    • 100 Freestyle
    • 100 1-Arm Fly
    • 100 Breaststroke Pull Only
    • 100 Reverse IM
  • AMRAP (50 Min):
    • 200 Pull
    • 200 Kick
    • 200 Swim
  • 100 Cooldown

[Total Distance: 3100m]

SATURDAY – SWIM

  • Standard Warmup:
    • 100 Backstroke
    • 100 Freestyle
    • 100 1-Arm Fly
    • 100 Breaststroke Pull Only
    • 100 Reverse IM
  • 300 Pull
  • 200 Kick
  • 100 Swim
  • 10 X 100
    • 1-5 – ODDS: IM/EVENS: Free
    • 6-10 – ODDS: IM Kick/EVENS Free Kick
  • 4 X 50 Breast
  • 2 X 50 Sprint Free

Ran out of time…

[Total Distance: 2400m]

SUNDAY – REST DAY

 MEAL PREP

Proteins

  • Balsamic Glazed Chicken Breasts w/ Roasted Garlic Tomatoes
    • Garlic Roasted Tomatoes
      • 1 container of heirloom tomatoes
      • Olive Oil
      • Fresh Garlic, minced
      • Salt & Pepper (I used Epicure Selection’s Herb & Garlic Sea Salt)
        • Rinse and halve tomatoes.
        • Place on baking sheet.
        • Drizzle with 1-2 Tbsp. Olive Oil
        • Sprinkle with fresh minced garlic, sea salt and pepper.
        • Roast @ 325 for about 20-30 minutes until soft.
      • Chicken Breasts
        • Add 1-2 Tbsp. of olive oil or butter to a pan.
        • Sprinkle chicken with salt & pepper.
        • Cook chicken until cooked through and sides are brown.
        • Remove from pan, top with garlic tomatoes and drizzle with balsamic glaze (I used President’s Choice brand).
        • Sprinkle with parmesan petals and chopped fresh basil.
  • Taco Ground Beef
    • Lean Ground Beef
    • Cumin, Chili Powder, Cayenne Pepper, Onion Powder, Garlic Powder, Salt & Pepper.
    • 1-2 Cups Fresh Salsa
      • Add beef to a frying pan with 1-2 Tbsp. olive oil, sprinkle with seasonings and cook until brown.
      • I add a cup of water and let it simmer and drain the grease off.  I do this 2-3 times so that the meat isn’t super greasy.
      • Add salsa and any additional spices.

Carbs

  • Roasted Baby Potatoes
    • Toss potatoes in olive oil, salt, and pepper.
    • Bake at 350 for approx 40 minutes, until tender.
  • Basmati Rice

Vegetables

  • Zucchini Noodles
    • Using the Veggetti, spiralize zucchini into “noodles”.
    • Add 1-2 Tbsp olive oil to a pan and add zucchini noodles.
    • Sprinkle with salt and pepper.
    • Squeeze some lemon juice on top.
    • Cook until noodles just start to get tender – this doesn’t take long at all and then remove them from the heat or they will get mushy.
  • Broccoli
    • Toss in olive oil, salt and pepper.
    • Roast in oven at 350 for approx 30 minutes until the tips start to burn.
  • Green Beans
    • Toss in olive oil, salt and pepper.
    • Roast in oven at 350 for approx 30 minutes until the tips start to burn.

Snacks/Other

  • Watermelon
  • Strawberries/Blueberries
  • Raw Almonds
  • Hardboiled Eggs
  • Protein Shakes (Dry Ingredients – protein powder, shredded coconut, chia seed)
  • Natural Selections Sliced Turkey Breast
  • Avocado

Have a beautiful first week of September!!

xo

 

Jen


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