Weekly Workouts, Meal Prep & The BEST Compliment I Received


I met my girlfriend and fellow mom-lady-boss-unicorn-woman at the gym on Saturday for a workout.  We both were hustling kids to the gym daycare and had 1 hour to get a good workout in.  We proceeded with a no-bullshit-get-to-work attitude.  We got an awesome workout in (see below for details) and as one friendly bystander commented, “we were sending it”.  I’m not sure exactly what that means, but I pretty sure it means we’re awesome.

In the locker room, I said good-bye to my friend as she herded her kids out and a woman said to me, “You girls are just amazing.  You’re busy with kids and I saw you in the gym working so hard.  I’m always so impressed to see women able to juggle everything in life.  Women are just incredibly strong aren’t they?”

“YES!!!!” I said all too enthusiastically.  This compliment gave me shivers.  It made me pause and filled me with so much joy and gratitude.

When life is busy between balancing work, parenting and fitting workouts in, the hustle can become a methodical routine.  When my schedule is tight, I rarely stop to take a moment and marvel at all of the things I’m accomplishing.  So when that woman stopped to tell me that she noticed my strength, it was a divine reminder that I’m smashing it at life, and that I’m inspiring other women in the process…GD that is the best, I tell ya.

Women are so much stronger and more capable than they often give themselves credit for.   It’s important to remember that the process of working toward balance doesn’t always look or feel pretty.  When I’m shuttling between daycare, work, home, the gym, meal time, bath time, bed time, and get up and do it all over again time, I feel like a HOT MESS.  I’ve learned that this is okay.

What matters is that I get up each day, and give it my best effort.  By consistently making the decision to do the best you can with the time you have, you build strength.

When we decide to show up, we become powerful examples to others that anything is possible.  Showing up begets the potent notion, “Maybe I can do it too.”  And an idea is all you need.  Because the truth is, everyone of you are strong enough to do whatever you set your mind to.  Make up your mind and your body will follow.

It’s just as crucial that you take a moment to pause and really acknowledge all of the things you are doing while on the journey.  Forget the shit that doesn’t get done and turn the spotlight on the things you did manage.  Attention to achievements is going to give you the energy and the motivation to show up and get after those goals again the next day.  Notice the things you accomplish, the strides you make, and the times you didn’t give up and one day you’ll look back in awe at how far you’ve come.

I’ll say it again.  You are strong.  You are capable.  You are amazing.

Get after it.



Master’s Practice

  • Standard Warm Up (100 Back, 100 Free, 100 One-Arm Fly, 100 Breast Pull, 200 Reverse IM)
    2 X 200 I.M.’s :15-20S rest
    5 X 100 Free w/ Fins & Paddles
  • 5 X 100 w/ Paddles
  • 5 X 100 no equipment
  • 20 X 25 Back w/ Fins & Paddles – underwater dolphin kick to 10m, focus on first two pulls coming out of the water.



Master’s Practice

  • Standard Warm Up (100 Back, 100 Free, 100 One-Arm Fly, 100 Breast Pull, 200 Reverse IM)
  • 4 X K2’s (50 Fly, 75 Back, 100 Breast, 125 Free)
  • 1 X Mountain IM (25 Fly, 50 Back, 75 Breast, 100 Free)
  • 5 X 100 Back w/ Fins & Paddles
  • 5 X 100 Back w/ Paddles
  • 5 X 100 Back No Equipment
  • 6 X 25 Free w/ Fins & Paddles – Underwater dolphin kick to 10m, focus on first two pulls coming out of water.


CIRCUIT #1 (3 Rounds):

  • Run 5 minutes
  • 20 Wall Balls
  • 15 Push-ups
  • 30 Hanging Oblique Crunches (L-Center-R)
  • 15 Weighted Back Extensions (20 lb. plate)
  • 5 Pull-Ups

SUPERSET #1 (4 Rounds):

  • 12 X DB Chest Press (55-55-60-60)
  • 12 X DB Row (30-35-35-40)

SUPERSET #2 (4 Rounds):

  • 12 X Upright Row (40-40-40-40)
  • 10 X Triceps Dip (Body Weight)

SUPERSET #3 (3 Rounds):

  • 12 X Lat Pull Downs (70-70-70)
  • 24 X Alternating Lateral Shoulder Raise/Front Shoulder Raise (15 lb. Dumbbells)

SUPERSET #4 (3 Rounds):

  • 25 X Ab Mat Situps
  • 15 X Each Side DB Side Raises (15 lb. Dumbbell)


  • Body Beast Legs


CIRCUIT 1 (5 Rounds):

  • 20 Box Jumps
  • 20 Clean & Press + 3 Burpees
  • 50 Skips
  • 20 Goblet Squats (25 lbs.)
  • 20 KB Swings (30 lbs.)
  • 20 Snatches (20 lbs.)
  • 20 Butterfly Sit-ups

CIRCUIT 2 (4 Rounds):

  • 30 Oblique Hanging Crunches (L-Center-R)
  • 15 Weighted Back Extensions (20 lbs.)
  • 5 Pull-ups




  • Sweet Thai Red Chili Salmon
    • 4 Salmon Pieces
    • Thai Kitchen’s Sweet Red Chili Sauce
    • Coat fish in sauce.
    • Bake @ 400 for approx 20 min.
  • Kirkland Stuffed Chicken Breasts
    • Sometimes, you just gotta buy already prepped food.


  • Butternut Squash
  • Basmati Rice


  • Green Beans
  • Salads
    • Cut up a whole bunch of random veggies.
    • Throw in some herbs like cilantro, parsley or basil.
    • Chickpeas
    • Apple slices or blueberries
    • Top with a bit of feta cheese.

Have an awesome week this week!!  Message me with any questions or comments!!





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