Happy Sunday! Hope you had a wonderful weekend. Today I wanted to write a different type of post about my weekly workouts and some healthy meal ideas. This gives me a chance to share any great or not so great workouts I did last week and what was on our menu.
I usually plan my workouts out on Sundays. I try to run about 10 miles a week, do some upper and lower body strength training, have one day of low impact cardio such as on the spin bike or elliptical, and one day of yoga or pilates for flexibility. Cardiovascular exercise, muscular strength or endurance, and flexibility are all important for overall health and fitness. And as for meals, they are typically planned out ahead of time as well before I head to the grocery store for the week.
Below you will find what I did for workouts last week and our menu along with a few links to recipes and workout videos I used.
Monday: For my workout I picked 10 body weight exercises and did 50 second work:20 second rest for 3 rounds. Then did a quick upper body (chest and back) strength training session. 3 sets of 12 reps of chest press, renegade row, and reverse fly.
Dinner was lean grass fed beef burgers (mine was protein style) and baked sweet potato fries. Here isa link on how to make the CRISPIEST sweet potato fries.
Tuesday: Ran a 5k and did a lower body strength training session and ABS. 3 sets of 12 reps of weighted squats, dead lifts, and inner thigh lifts. For ABS I did leg lifts with a weight overhead and a plank/side plank series.
Taco Tuesday! We had chicken fajita bowls. I grilled the chicken, sautéed some red pepper, onion, garlic, corn, and jalapeño, and put all that on a bed of rice and topped with cheese, avocado, and lettuce. Here is a link to the fajita rub I use. I leave out the cornstarch and just add gundry md olive oil and the juice of 1 lime for a marinade on the grill.
Wednesday: Spin for 30 minutes with hill intervals and then did 15 minutes of yoga/stretching.
Breakfast for dinner, Brinner. We had scrambled eggs with whatever veggies I had in the fridge along with some Applegate chicken breakfast sausage.
Thursday: Did this Interval Treadmill Workout I posted awhile ago on the blog. And went to a BODYPUMP class. BODYPUMP is a great class to take if you are new to lifting or want to develop muscular endurance. You literally work every muscle group!
And for dinner my husband had steak and I had salmon and we both had sides of rice and steamed broccoli.
Friday: I did this Grokker video: 30 Minute HIIT. If you haven’t visited Grokker’s website you NEED to! It’s full of free quality workout videos.
Dinners on friday are interesting. My husband coaches high school football so he has his game and usually picks something up on the way home. While I eat whatever leftovers we have in the fridge. I had a Cliff bar before the game and needed a light dinner when I got home at 9:30 so it was some leftover rice, broccoli, and a hard boiled egg. Very weird, I’m just trying to be honest with you here, would not recommend to anyone unless you don’t mind eating the random leftovers in your fridge like me.
Saturday: Ran a 5k outside in the rain (boo) and then did an AB series I found on alexajeanfitness instagram. Follow her for great workout inspiration.
Along with some of my favorite wine we had grilled pizza and grilled wings. We put mushrooms and our canned banana peppers on the pizza and I made my own buffalo sauce for the wings.
Sunday: Dailyburn Hip flow yoga video. This website is not free, but I highly recommend it for awesome workout videos and meal ideas!
Sunday dinners usually help me with making lunches for the week. So I grilled a bunch of jerk chicken to put on my salads. And for dinner we had jerk chicken sandwiches with pineapple slaw. Here is the jerk chicken rub recipe I use and to make a marinade I add about 1-2 tbsp soy sauce, juice of 1 lime, and EVOO.
Can you tell I like to grill?!? I try to get as much grilling in as I can at the end of summer. Hope you enjoyed this series. Leave me a comment below if you would love to see this again on the blog! I promise to take more food pics next time, because who doesn’t enjoy looking at pics of food.
And tell me what your favorite workout or meal is lately. Hope you all have a great week!