Weekly Workouts, Meal Prep, & Mind Body Balance

Good Morning!!

It’s Sunday afternoon and I’m catching up on my blog posts!  These past couple weeks have been so damn busy with work, kids, workouts, life, etc.

Even though life has been busy, my workouts and training are a non-negotiable item in my life.  Physically training my body contributes to my personal balance.

In the past I have struggled with anxiety that manifested when I was feeling overwhelmed with responsibilities, stress or worries.  While my mental game has definitely changed, a huge piece that contributed to my balance and calm, is working my body.  Pushing myself physically is in many ways like meditation for me.  It’s time that I get quiet with myself, I listen to music, drop into my body, process thoughts and worries at a slower calmer pace.  Training time is sacred time.

Lately, work has consisted of a lot of mental focus and learning.  Getting in the pool or the gym has been such an amazing outlet after a long day of reading.  I look forward to these workouts especially when my brain is feeling saturated.  After training, I feel realigned and energized.

I encourage everyone I know to take at least 20-30 minutes a day to move their body because it’s a stress and well-being game changer.  Your body deserves that time, your mind deserves that time.  And as I’ve said time and time again, starting is the hardest part.  Get yourself to that class or lace up those shoes and just get moving.  When you’re done, you’ll be glad you committed.



Master’s Practice

  • Standard Warm up (100 Bk, 500 Fr, 100 One-Arm Fly, 100 Br Pull Only, 200 Reverse IM)
  • 20 X 25 Underwater Breast
    • 4 X 60s Rest
    • 4 X 55s Rest
    • 4 X 50s Rest
    • 4 X 45s Rest
    • 4 X 40s Rest
  • 5 X 200 Breast (1 – 15s Rest, 2 – 30s Rest, 3 – 45s Rest, 4 – 60s Rest)
  • 6 X 400 Free w/ 15 – 20s Rest (1-3 Paddles & Fins, 4-5 Paddles, 6 – No Equipment)



Master’s Practice

  • Standard Warm up (100 Bk, 500 Fr, 100 One-Arm Fly, 100 Br Pull Only, 200 Reverse IM)
  • 5 X 200 I.M.’s w/ 15-20s Rest
  • 4 X Mountain I.M.’s w/ 15-20s Rest
  • 10 X 100’s I.M.  w/ 15-20s Rest
  • 1 X 400 Free w/ Fins and Paddles FAST


  • Body Beast Chest & Tri’s


  • Standard Warm up (100 Bk, 500 Fr, 100 One-Arm Fly, 100 Br Pull Only, 200 Reverse IM)
  • 2 X Mountain IM
  • 400 Dolphin Kick w/ Fins
  • 2 X Mountain IM
  • 400 Dolphin Kick w/ Fins
  • 4 X 50 Fly w/ Fins :30s Rest
  • 100 Cooldown



  • Warmup: Jog 1.5 miles
  • SUPERSET #1:
    • 12 X Hamstring Curls
    • 12 X Leg Extensions
  • SUPERSET #2:
    • 12 X Back Squat
    • 12 X Deadlift
  • SUPERSET #3:
    • 12 X DB Sumo Squat
    • 12 x (Each Leg) Bavarian Split Squat
  • Eastlink Centre Challenge
    • 5 X Incline Chest Press
  • CIRCUIT (4 Rounds)
    • 100 Skips
    • 20 KB Swings (30 lbs.)
    • 30 In & Outs (Abs on Bench)



  • Turkey Spaghetti Squash Carbonara Casserole
    • 1 Spaghetti Squash
    • 2 lbs. Ground Turkey
    • 1 Scallion, minced
    • 1/4 cup Green Onions, diced
    • 8 Slices of Pre-cooked Bacon
    • 1 cup white mushrooms, diced
    • 1/2-1 jar of Classico Mushroom Alfredo Sauce
    • Parmesan Petals
      • Cut spaghetti squash in half, dig out seeds and put cut side down in a baking pan with about an inch of water.  Bake at 375 for approx 60 minutes.
      • Brown ground turkey in frying pan with a little bit of olive oil and minced scallion.
      • Dice green onions, bacon and mushrooms.
      • Combine all ingredients in a baking dish, sprinkle lightly with Parmesan petals.
      • Bake at 350 for about 40 minutes until top is brown.
  • Chicken Stir Fry
    • Chicken Breasts
    • Chopped Vegetables of your choice.
      • Broccoli, Cauliflower, Bok Choy, Mushrooms, Peppers, Bok Choy – whatever floats your boat.
    • Sauce:
      • 1/4 cup GF Soy Sauce
      • 1/3 cup water
      • 2 Tbsp. Coconut Palm Sugar
      • 2 Tbsp. Corn Starch
      • Put a little bit of olive oil in a frying pan.
    • Add chicken.
    • When chicken is fully cooked, cut into bite sized pieces.
    • Add chopped up vegetable and steam until just tender.
    • Add sauce – it will thicken after a couple minutes of being heated and mixed in.


  • Basmati Rice


  • Stir Fry Veggies
  • 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.


  • Apples & Peanut Butter


Wishing you a week of beautiful balance!!




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