Weekly Workouts, Meal Prep & Going Back to Work

Well Friends…

I headed back to work this morning.  If you follow me on social media, you may have seen my posts confessing my fears and anxiety surrounding this next transition.

I’m nervous yet very much looking forward to going back to a job I love, seeing my awesome colleagues again and having a more structured daily routine.

My work as a nurse adds a whole additional element of confidence to my life.  Picking up my practice again will be so good for both my mind and heart.

My fears stem from leaving my kids.  I worry about how my children will tolerate my absence and how I’ll feel being away from them for most of the day.  I worry about the things I will miss.  I don’t want to miss the funny observations Emmett makes or any of his new dance moves.  I don’t want to miss Ruby’s first steps or her first words.

I have been asked several times how I am going to “fit it all in” (work, kids, blogging, fitness) and from where I am sitting right now, I’m not totally certain.

What I do know, is that when I am mindful of how I am spending my time, I tend to get a lot done.  When I make a point of focusing on the pieces of my life that I consider priorities and don’t allow myself to get off task or distracted by things like social media, web surfing, emails, basically anything involved the internet…I.AM.A.BOSS.  I seriously get shit done.

Time is valuable and so are goals.  My plan is to be mindful of how I spend my time so that I am doing the things that are important to me – spending time with my kids, workouts, writing, connecting with friends, sleeping.

In future posts,  I’ll write about what I’m doing to keep myself organized, focused and in alignment with my goals as I adjust to this new beginning.  But I’ll also mention the things that get me off track, distract me or challenge my discipline.

My hope is that by sharing both the wins and the challenges, that my experience might help other busy moms who feel limited by time, energy, or confidence.  Girl, where there’s a will, there’s a way.  Let’s find it.  Let’s get after those big dreams and goals and achieve a healthy balance in the process.  Thank you for all your support and for sticking with me through this journey.

WEEKLY WORKOUTS

MONDAY – SWIM

Masters’ Practice

  • Standard Warm Up (100 Bk, 100 Fr, 100 1-Arm Fly, 100 Br Pull Only, 100 Reverse IM)
  • 40 X 25 Bk (Underwater Dolphin Kick 10m, then Bk for 25 m)
    • 5 sets of 8
      • 8 – :40s rest
      • 8 – :30s rest
      • 8 – :20s rest
      • 8 – :15s rest
      • 8 – :10s rest
  • 5 X 200 Fr (60% – 70% – 80% – 90% – 100%)
    • 1 – :15s rest
    • 2 – :30s rest
    • 3 – :45s rest
    • 4 – :60s rest
    • 5 – :60s rest

[Total Distance: 2500 m]

TUESDAY – REST DAY

WEDNESDAY – HOME

  • P90X Legs & Back
  • P90X Ab Ripper

THURSDAY – GYM/JOG

  • Jog 4 miles

Chest/Back

  • SUPERSET #1
    • 4 X 12 Hammer Curl to Shoulder Press (30-30-30-30)
    • 4 X 12 Chest Press (55-55-55-55)
    • 4 X 30 Hanging Oblique Crunches
  • SUPERSET #2
    • 4 X 12 Bent Over DB Fly (30-30-30-30)
    • 4 X 12 DB Row (30-35-40-45)
    • 4 X 10 Triceps Dips (Body Weight)
  • SUPERSET #3
    • 4 X 12 Lat Pull Down (70-70-70-70)
    • 4 X 12 Chest Press Machine – Both Grips (50-50-50-50)

FRIDAY – HOME

  • P90X Kenpo
  • P90X Ab Ripper

SATURDAY – GYM

Treadmill Circuit

  • Run 1 mile
  • 50 Double Pump Walking Lunges
  • 40 Ab Mat Situps
  • 30 Air Squats (15 lb KB)
  • 20 KB Swings
  • 10 Push Ups

SUNDAY – REST DAY

 MEAL PREP

Proteins

  • Poor Man’s Stew
    • 2 lbs. Lean Ground Beef
    • Epicure Selection’s 3 Onion Dip Mix
    • Epicure Selection’s Herb & Garlic Seasoning
    • Garlic Powder
    • Onion Powder
    • Rosemary
    • Salt & Pepper
    • 1 can Tomato Paste
      • Put raw ground beef in Crock-pot, cook on high until no longer pink.
      • Drain grease from meat, add water to Crock-pot and cook on high until mixture is boiling, drain grease again. (I do this about 2-3 times so that the meat is super lean)
      • Season with spices.
      • Add diced carrots. (I moved the meat to one side of the Crock-pot and put the carrots on the other side so that it would make for easy measuring of proteins, carbs and veggies)
      • Cook carrots until tender.
      • Served with baby roasted potatoes.
  • Ham & Broccoli Egg Bake
    • Broccoli
    • 2 Shallots
    • 2 Garlic Cloves
    • 2 cups Ham, diced
    • 14 Eggs
    • 2 cups Egg Whites
    • Sharp Cheddar Cheese
    • Salt & Pepper
      • Boil broccoli until just soft, set aside and let it cool.
      • Put a bit of olive oil in a saute pan and saute shallots and garlic until shallots are translucent.
      • Add ham and cook for another 5 minutes.
      • Whisk eggs, egg whites, salt and pepper together.
      • Layer broccoli and ham on the bottom of a baking dish.
      • Pour egg mixture over top.
      • Sprinkle LIGHTLY with sharp cheddar cheese – don’t go overboard here…just a little to add some flavor to the dish…keep it clean baby. 😉

Carbs

  • Smashed Baby Potatoes

Vegetables

  • Green Beans
    • Toss in olive oil, salt and pepper.
    • Bake @ 350 for approx 25 minutes.
  • Carrots
    • Boiled until tender.
    • Season w/ salt and pepper.
    • Technically carrots are a starch but I am using them as a veggie this week because they were fresh from the garden and damn, they taste so good.
  • Spinach

Snacks/Other

img_7310
Weekly Meal Prep

 

Have a fabulous week!!

xo

 

Jen


9 thoughts on “Weekly Workouts, Meal Prep & Going Back to Work

  1. Great post, I loved all the details you added and showed your viewers how to eat better. Please keep posting on how to eat better because it is such a diffucult thing to do right away. I would love to ask is there any easier way to start a healthy diet, but most importanley keep it going forever?

    Liked by 1 person

    1. Thanks Arby!! I’m glad you enjoyed it and thank you for reading!!!
      Start with small changes and be consistent with those…(ie. Add a green veggie to every meal or set a goal to drink 3L water a day…set one goal and get really consistent on it, then set another and another. Notice how you feel with the change and when you feel good really acknowledge it.)
      Everyday you make a choice on how to fuel your body and eventually those small changes become your new normal and you’ll look back and won’t believe you ate any other way.

      Like

      1. Thank you so much! and sorry for commenting it twice that happened to be an accident. I have to start eating better, but one last thing is it okay to have one cheat day a week?

        Liked by 1 person

      2. No worries!
        “Cheat Days”…
        I listened to a podcast once where the speaker talked about “cheat days” and how she doesn’t use that terminology or language when she talks about food. “Cheat” has a negative connotation. The other thing is that sometimes people will take a “cheat” day and just go balls to the wall with eating junk food. 😬

        I think if you can keep it pretty clean all week and you want to call it a “cheat day” on Saturday where you enjoy “less clean” options and it doesn’t bother you to call it this or you don’t feel the need to binge…go for it. Pay attention to what you eat and how you feel after eating on these days.

        Eating in moderation and getting in tune with your body and how it feels when you fuel it with certain foods, is like everything else…It takes practice!! Keep practicing and it’s going to become your new normal.

        For instance, when you start to be mindful of drinking more water and you drink a good amount of water for a few days and then go a day without drinking as much water, you will feel dry. Your body quickly adapts to changes like this and you will crave more water.

        You should enjoy food without feeling like you are doing something “bad”. Enjoyment of food is such a fantastic part of life. Moderation is key.

        So my answer is YES to “cheat days” if you can maintain positive thoughts about food and feeding yourself. I don’t believe eating or thoughts on food should ever be a negative experience!!

        I hope this helps!!

        Like

  2. This blog post is JUST what I need to read. As a newly single mom who also has to work full time now, I am finding that balance is so hard to find. This gave me lots to think about. Thank you!

    Liked by 1 person

  3. I love this post. You did an amazing job and you were very detailed of how to approach the diet and etc. I would love for you to keep coming up with new ideas of eating healthy because it sure helps me stay in shape. I just want to know if you have a solution where you can start eating healthy, but a way that you won’t ever stop?

    Liked by 1 person

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