Weekly Workouts, Meal Prep & My New Fitness Goal

Hi Friends!!!

Hope you had an awesome weekend!!

If you’ve been following me on Instagram, you might have heard me mention that last month, I was invited to swim with the local master’s swimming group.  Of course, I said yes and went to my first practice a few weeks ago.

I LOVED IT.

I have not been to a swim practice in probably 15 years.  I felt a little nervous but it was so much fun.

Swimming alone and swimming with a group are two totally different workouts.  I definitely work hard when I am swimming alone but my pace is slower and my workouts aren’t as interesting.

We did some drill work, some sprint work, and breathing work at my first practice and I worked hard.

I’ve decided to continue to train with this group whenever I can make the practices and up my swim training to 3-4 sessions a week.

Because….wait.for.it…

Alberta Masters’ Provincial Swimming Championship and the Canadian National Masters’ Swimming Championships are in ALBERTA this year!!

With them being so close to home, I sure as hell can’t pass this opportunity to compete up!

There is about 6 months until provincials.  It’s time to dig in and train hard.

#getitgetit

WEEKLY WORKOUTS

MONDAY – REST DAY

TUESDAY – REST DAY

WEDNESDAY – SWIM

  • Master’s Practice:
    • Standard Warmup (100 Bk, 100 Fr, 100 1-Arm Fly, 100 Br – Arms Only, 100 Reverse IM)
    • 5 Mountain IM’s (25 Fly, 50 Bk, 75 Br, 100 Fr) w/ :15-20s Rest
    • 5 X 200 Fr Build (1 – :15s rest, 2 – :30s rest, 3 – :45s rest, 4 – 60s rest 5 – FAST)
    • 100 Cooldown

[Total Distance: 2850m]

THURSDAY – HOME

  • P90X Chest & Back
  • P90X Ab Ripper

FRIDAY – HOME

  • P90X Plyometrics

SATURDAY – SWIM

  • Standard Warmup (100 Bk, 100 Fr, 100 1-Arm Fly, 100 Br – Arms Only, 100 Reverse IM)
  • 10 x 100 Br (50 1-Arm , 25 Full Stroke, 25 Stretch/Reach)
  • 2 Mountain IM’s (25 Fly, 50 Bk, 75 Br, 100 Fr) w/ :15-20s Rest
  • 100 Cooldown

[Total Distance: 2100m]

SUNDAY – JOG

  • Jog 5 Miles

 MEAL PREP

Proteins

  • World’s Best Chicken by Rachel Schultz
    • This chicken is SO GOOD.
  • Thai Chili Salmon
    • Wild Salmon Fillet
    • Salt & Pepper
    • Thai Kitchen’s Sweet Red Chili Sauce
  • Taco Ground Turkey w/ Sweet Potatoes
    • I used the recipe linked above for the inspiration behind this and just modified a few of the spices by added some Epicure Taco Seasoning and cayenne pepper.
    • I also didn’t stuff the sweet potatoes but rather, served the potatoes as a side topped with crumbled feta and cilantro.

Carbs

  • Roasted Sweet Potatoes
    • Cut sweet potatoes in half.
    • Rub tops with a little bit of olive oil.
    • sprinkle with salt, pepper, and cumin.
    • Bake at 375 for ~40 minutes.
  • Basmati Rice

Vegetables

  • Broccoli
    • Drizzle with 1-2 Tbsp. Olive Oil
    • Sprinkle w/ Salt & Pepper
    • Roast in Oven @ 350 for ~ 25 minutes.
  • Green Beans
    • Drizzle with 1-2 Tbsp. Olive Oil
    • Sprinkle w/ Salt & Pepper
    • Roast in Oven @ 350 for ~ 25 minutes.
img_6734
Weekly Meal Prep – I am damn proud of this one. 😉

 

Have a wonderful week guys!!

xo

 

Jen


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