Weekly Workouts, Meal Prep & Feeding Little People

A common question I’ve been getting is, “Do your kids eat your meal prep?”

My answer is: SOMETIMES.

Depending on the day and the mood my kids are in, my kids will for the most part try everything I’ve made.  I make slight modifications, for example – omit spicy sauces and garnish items (if there’s any speck of green on the chicken, it has potential to be a deal breaker for my 3-year-old).

Here are some tips and ideas I use for feeding my little people:

Cut up fresh fruit and vegetables at every meal.  Vegetables: Cherry tomatoes, cucumber, snap peas, carrots. Fruit: Blueberries, strawberries, apple slices, cantaloupe.

Make your own “Lunchables”.  Cut up good quality turkey and REAL cheese slices, serve with your choice of crackers and grapes instead of a chocolate bar.  Emmett requests this meal option all the time!

Cut out late afternoon snacking.  By doing so, you may get better results in getting kids to try new menu options.  I find if my kids are hungry, they will try anything I give them.

Offer foods again.  I offer foods repeatedly, even if my kids have expressed a dislike of the food.  Tastes change.  My kids might grow into adulthood disliking a food they detested in childhood but odds are they may acquire a taste for it and expand their palate in the process.

Cut yourself some slack.  My kids eat macaroni and cheese and pizza.  On the nights when I don’t feel like fighting about a bite of chicken and my kid is requesting noodles,  I make noodles.  I serve it with cut up fruit or vegetables and call it a day.

WEEKLY WORKOUTS

MONDAY – SWIM

  • Standard Warm up (100 Bk, 500 Fr, 100 One-Arm Fly, 100 Br Pull Only, 100 Reverse IM)
  • 4 X 200 Free w/ Paddles & Fins :20s rest
  • 4 X 200 Free w/ Paddles :15s rest
  • 4 x 200 Free (no equipment) :10s rest
  • 50 One-Arm Fly, 25 Full Stroke Fly w/ Fins (repeat until end of practice)

TUESDAY – REST DAY

WEDNESDAY – SWIM

  • Standard Warm up (100 Bk, 500 Fr, 100 One-Arm Fly, 100 Br Pull Only, 100 Reverse IM)
  • 8 X 25 Butterfly :60s rest
  • 8 X 25 Butterfly :55s rest
  • 8 X 25 Butterfly :50s rest
  • 8 X 25 Butterfly :45s rest
  • 8 X 25 Butterfly :40s rest
  • 2 X Mountain IM (25 Fly, 50 Back, 75 Breast, 100 Free)
  • Cooldown

THURSDAY – HOME

Legs & Back Workout

WARMUP 1 (Repeat X 2):

  • 30s Jog
  • 30s Jumping Jacks
  • 30s Arm Circles Forward
  • 30s Arm Circles Backward
  • 30s Alternating Toe Touches

WARM UP 2 (Repeat X 6):

  • 10 Push Ups
  • 10 Squats
  • 10 Sit Ups

SUPERSET 1:

  • 3 X 12 Bavarian Split Squats (30-40-40)
  • 3 X 12 Sumo Squats (40-40-40)
  • 3 X To Failure Pull Ups (5-4-3)

SUPERSET 2:

  • 3 X 30 DB Skater Jumps (30-30-30)
  • 3 X 24 Side Lunges (40-40-40)
  • 3 X To Failure Chin Ups (5-4-4)

SUPERSET 3:

  • 3 X 12 DB Deadlift (50-50-50)
  • 3 X 12 DB Squat (40-40-40)
  • 3 X 20 Cable Rows Palms Down

SUPERSET 4:

  • 3 x 12 (e/ leg) Backwards Lunges (40-40-40-40)
  • 3 X 20 Calf Raises (50-50-50-50)
  • 3 X 20 Cable Rows Palms Up

FRIDAY – SWIM

  • 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 Back, 75 Breast, 100 Fr)
  • 300 Pull w/ Paddles and Pull Buoy
  • 200 Swim Fr
  • 2 X Mountain IM
  • 300 Pull w/ Paddles and Pull Buoy
  • 200 Swim Fr
  • 3 X [100 Dolphin Kick w/ fins, 4 X 25 Full Stroke Fly FAST]

[Total Distance: 3100]

SATURDAY – SWIM

  • Standard Warm up (100 Bk, 500 Fr, 100 One-Arm Fly, 100 Br Pull Only, 100 Reverse IM)
  • 10 min pull w/ pull buoy
  • 10 min kick w/ kickboard
  • 10 min pull w/ pull buoy
  • 10 min kick w/ kickboard
  • 10 min pull w/ pull buoy
  • 10 min kick w/ kickboard
  • 100 Cooldown

SUNDAY – REST DAY

 MEAL PREP

Proteins

Carbs

  • Basmati Rice

Vegetables

  • Brocolli
  • Cauliflower
  • 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.
img_7891
  Yum

I hope you have a fantastic week!!  If you think of any questions, please feel free to comment or message me!!

xo

 

Jen


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s