Weekly Workouts, Meal Prep & When Ditching a Program is A-Okay

Happy Monday Everyone!!!

You will notice that I switched my at home workout program to Beachbody’s Body Beast.  I wasn’t feeling excited or motivated about P90X anymore.  I am a person who likes to finish what I start.  Even if it’s something I don’t like.  I.don’t.like.quitting.anything.  When it comes to workouts however, enjoyment is key.  I didn’t quit P90X because I thought it was too hard.  I quit P90X because I wasn’t having fun.  And I don’t have room for unexciting workouts in my life anymore.  So, I changed it!

I want to make a point of emphasizing that there is a big difference between finding it hard to get motivated because the program is difficult or you’re tired and finding it hard to get motivated because you’re uninspired or not enjoying it.

The former requires mental strength, discipline and making the decision to commit.  But if lack of motivation is because you’re find your workout to be stale, it’s time to ditch it.

There are thousands of workouts, thousands of ways to work your body and get fit.  Fitness should be a positive outlet, a source of stress relief and something you look forward to.  If you enjoy your workouts, you’re more likely to stay committed.

Not every workout is going to be your jam and that’s okay.  Don’t get discouraged, keep trying out different workouts and find one that makes you feel you’re best.  If you like you’re workout, you’re more likely to kick ass at it and that’s one of the best parts about fitness – it sparks empowerment. 😉

WEEKLY WORKOUTS

MONDAY – SWIM

Master’s Practice

  • Standard Warmup (100 Back, 100 Free, 100 1-Arm Fly, 100 Breast Pull Only, 200 Reverse IM)
  • 4 X 200 Free w/ Fins & Paddles :20s rest 
  • 4 X 200 Free w/ Paddles :20s rest
  • 2 x 200 Free :20s rest
    • 1 minute rest
  • 1 X 200 Free FAST
  • 50 of Lay Out One Arm Fly (4 kicks to a pull and a breath), 25 Full Stroke Fly
    • (Repeat until end of practice)

TUESDAY – REST DAY

WEDNESDAY – SWIM

Master’s Practice

  • Standard Warmup (100 Back, 100 Free, 100 1-Arm Fly, 100 Breast Pull Only, 200 Reverse IM)
  • 4 X 2K’s (50 Fly, 75 Back, 100 Breast, 125 Free) :15-20s rest
  • 1 X Mountain IM (25 Fly, 50 Back, 75 Breast, 100 Free)
  • 3 X 100 Breast :20s rest
  • 3 X 100 IM :20s rest
  • 3 X 100 Back :20s rest
  • 3 X 100 Free :20s rest
  • Cooldown

THURSDAY – HOME

  • Body Beast Legs
  • Body Beast Abs

FRIDAY – REST DAY

SATURDAY – SWIM

  • Standard Warm up (100 Bk, 500 Fr, 100 One-Arm Fly, 100 Br Pull Only, 200 Reverse IM)
  • 10 minutes Kick w/ Kick Board
  • 10 minutes Pull w/ Pull Buoy
  • 10 minutes Kick w/ Kick Board
  • 10 minutes Pull w/ Pull Buoy
  • 3 X K2’s (50 Fly, 75 Back, 100 Breast, 125 Free)
  • Cooldown

SUNDAY – GYM

  • Warmup (Repeat X 4)
    • Run Track X 2
    • 30 Hanging Oblique Crunches (L-Center-R)
    • 15 Weighted Back Extensions (20 lbs.)
    • 5 Pull Ups
  • SUPERSET 1 (Repeat X 4):
    • 20 Wall Balls (14 lbs.)
    • 20 KB Swings (30 lbs.)
    • 20 Walking Lunges
  • SUPERSET 2 (Repeat X 4):
    • 12 X Leg Extensions (75-75-75-75)
    • 12 X Hamstring Curls (70-75-75-75)
  • SUPERSET 3 (Repeat X 4): 
    • 12 X Fixed Bar Deadlift (50-60-70-70)
    • 12 X Fixed Bar Squat (50-60-60-60)
  • SUPERSET 4:
    • Dumbbell Bavarian Split Squat (30-35-35-35)
    • Leg Press 1 Set Wide/1 Set Narrow (130-135-135-135)
    • 30 Bench Leg Extensions

 MEAL PREP

Proteins

  • Beef & Broccoli
    • Recipe inspiration from I Heart Umami.
      • Sirloin Steak, cut into thin slices
      • Marinade:
        • Minced Garlic
        • Minced Onion
        • Fresh Grated Ginger (I used dried ginger)
        • 1/3-1/2 C. Gluten Free Soy Sauce
        • 2 Tbsp. Coconut Palm Sugar
        • 3 Tbsp. Rice Vinegar
        • 3 Tbsp. Sesame Oil
        • 3 Tbsp. Sesame Seeds
    • Cut your steak into thin slices and place in large Ziplock Freezer Bag.
    • Mix marinade ingredients together and pour over steak slices.
      • Marinade for several hours.
    • When steak has marinated, heat a couple tablespoons of olive oil in a frying pan.
    • Add marinated steak pieces to hot frying pan (do not add residual sauce to pan – it will make the dish too salty)
    • When steak pieces are cooked, add broccoli.
    • Put a little water in the lid for the frying pan, dump on broccoli and steak mixture and cover to steam broccoli.
    • Serve with rice.
  • Pico De Gallo Shredded Chicken
    • 2 Lbs. Chicken Breasts
    • Garlic Powder
    • Onion Powder
    • Penny’s Pico De Gallo Salsa
      • Grease Crock-pot with a couple tablespoons of olive oil so chicken doesn’t stick.
      • Add chicken breasts to Crock-pot
      • Sprinkle with garlic and onion powder.
      • Pour Penny’s Pico De Gallo Salsa over chicken.
      • Cook on HIGH for 5 hours.
      • Shred chicken.
    • Garnish w/ lime, crumbled feta, and fresh cilantro.
    • Serve on corn torillas, on top of salads, or with rice and vegetables.

Carbs

  • Basmati Rice

Vegetables

  • Brocolli
  • Brussel Sprouts
  • 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.

Snacks/Other

img_8036
Pico De Gallo Shredded Chicken & Beef & Broccoli

 

Have a wonderful week folks!

Stay tuned for more photos, posts and stories on my social media pages!!

xo

 

Jen


2 thoughts on “Weekly Workouts, Meal Prep & When Ditching a Program is A-Okay

  1. I totally agree with you about ditching a fitness program because the whole program isn’t fun. There are parts of any fitness program that aren’t fun, but that should only be a small percentage of the routine. Just gotta keep pushing through it until it is fun. It part of progression.

    Keep up the good work!

    Liked by 1 person

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