Weekly Workouts, Meal Prep & A Few Words on Illness

With the change in routine, sleep patterns, and general hustle of the last couple weeks, my kids came down with colds.  Then the lovely little pandas passed their colds on to me.

What an excellent time to talk about workouts and illness!!  A common question that arises when people are starting out or in the midst of a program is whether or not they should workout when they are feeling under the weather.

Listen to your body is the ultimate answer here but I am going to tell you how I come to my own decision when I am sick.

If I have a cold, as in above the neck type symptoms, congestion, sore throat, cough – I workout.  In my experience, a moderate sweat session combined with clean eating, vitamins and a lot of fluids tends to help me beat a cold faster than taking time off until the cold clears.

This being said, if I am feeling completely run down and exhausted, I will take a rest day.  If you’re completely exhausted, a workout is just going to make your body more tired.

If the illness has respiratory involvement (as in chest symptoms), lots of coughing or fever – I would hold off on the workouts until I am on the mend.

When you’re sick the best things you can do for your body are:

  • Drink TONS of fluids.
  • Eat clean.
  • Up your vitamin C intake.
  • Get enough sleep.
  • Moderate workouts – LISTEN TO YOUR BODY!!

All of the above will help you bounce back and get back to the gym sooner.




  • Warmup (4 Rounds):
    •  Run Track X 2, 30 Hanging Crunches (L-Center-R), 15 Back Extensions w/ 20 lb. plate, 5 pull-ups
  • SUPERSET #1:
    • 4 X 20 Wall Balls (14 lbs)
    • 4 X 24 Double Pump Lunges
  • SUPERSET #2:
    • 4 X 12 Leg Extensions (75-75-75-75)
    • 4 X 12 Hamstring Curls (70-70-70-70)
  • SUPERSET #3:
    • 4 X 12 Bavarian Split Squats E/ Leg (30 lbs)
    • 4 X 12 Sumo Squats (40 lbs)



  • P90X Chest & Back


  • P90X Legs & Back


  • Standard Warm up (100 Bk, 500 Fr, 100 One-Arm Fly, 100 Br Pull Only, 100 Reverse IM)
  • 300 Pull w/ pull buoy
  • 6 X Mountain IM
  • 400 dolphin kick w/ fins
  • 300 Pull w/ pull buoy
  • 200 Cooldown

[Total Distance: 3200 m]


  • Standard Warm up (100 Bk, 500 Fr, 100 One-Arm Fly, 100 Br Pull Only, 100 Reverse IM)
  • 2 X Mountain IM (25 Fly, 50 Bk, 75, Br, 100 Fr)
  • 300 Pull w/ Paddles & Pull Buoy
  • 200 Free Swim
  • 2 X Mountain IM (25 Fly, 50 Bk, 75, Br, 100 Fr)
  • 300 Pull w/ Paddles & Pull Buoy
  • 200 Free Swim
  • 3 X (100 Dolphin kick with board & fins, 4 X 25 Fly w/ fins)
  • 100 Cooldown



  • Crock-pot Greek Chicken (Link to recipe inspiration)
    • 2 lbs. Chicken Breasts
    • Lemon
    • Red Wine Vinegar
    • Garlic, minced
    • Italian Seasoning, Thyme, Oregano, Basil, Epicure Selection’s Greek Seasoning, salt and pepper
    • Put everything in a Crockpot – cook on high for 2ish hours, and then turn down to low for another 4ish.
    • Top with crumbled feta and tzatziki.
  • Maple Dijon Steel Head Trout
    • Mix together approx 1/2 cup each dijon mustard and maple syrup.
    • Season trout with salt and pepper.
    • Coat fish with mustard syrup mixture.
    • Bake at 400 for approx 20 minutes.


  • Roasted root vegetables
  • Basmati Rice


  • Brocolli
  • Green Beans
  • Salads
    • My new favorite vegetable for my meals are salads with a whole bunch of random veggies in them.
    • I chop up any veggies I didn’t cook and throw it all together (ie. broccoli, peppers, asparagus, tomatoes, cauliflower, etc.)
    • Throw a chopped up apple in for some sweetness.
    • Top with a bit of feta cheese.  Boom.  Done.


My go to breakfast when I am working:

  • Vega All-In-One Protein Shake
    • 1 scoop Vega All-In-One
    • 1/2 banana or 1/2 cup frozen blueberries
    • 1 cup unsweetened vanilla almond milk
    • 1/4-1/2 cup water
      • I blend this up the night before and put it in the fridge.  In the morning, before walking out the door, I give it another blend and drink it on the way to work.

On my first break, I will have my overnight oats.

  • Overnight Oats
    • 1/3 cup quick oats, 1/2 cup unsweetened vanilla almond milk, sprinkle of cinnamon, 1 tsp. coconut palm sugar or maple syrup, frozen berries, .
    • Mix everything together and put it in the fridge overnight!
    • You can warm this up or eat it cold – I prefer my oatmeal warm.
Greek Chicken & Maple Dijon Trout

Hope you all have an awesome week!!




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