Weekly Workouts & Un-pictured Meals

Good afternoon! Today I wanted to introduce a new type of post that could easily turn into a weekly series feature on the blog.

Every now and then, I will receive a message asking what my normal weekly workout routine looks like. Just like a “typical day of eating”, this is answer varies from week to week and can fluctuate a lot depending on what is going on in my life.

Generally, I try to complete some kind of class, circuit, or strength training workout 3-4 days a week and get in at least a couple of long (3+ mile) runs for cardio. There was point in time where I went the gym to exercise 4-5 days a week and completed a long training run (8+ miles) on the weekends, but that hasn’t been what I’ve been up to in quite some time.

In short, it is important for me to stay healthy and fit, but I am also trying to take it relatively easy on my body right now. If you would like to know the longer version – read on.

Sharing weekly workouts is something I enjoy reading from Ashley and Ashley. I’m sure there are several bloggers out there who round up a similar type of workout recap post, but those are the two I follow and see on a regular basis.

Along with my workouts, there are a handful of meals I don’t find a post or place to share with you, either. I thought they would fit nicely into this weekly recap and hope you enjoy the inspiration to boost your week!

 

Weekly Workouts

(August 17 – 23, 2015)

 

• Monday – (8 Minute) Good Morning HIIT Workout

I planned on going for a long run, but that never happened. I got in late after bible study, so I went into the archives and figured 8 minutes of movement was better than nothing. I love this quick and sweaty circuit!

(No matter when you prefer to shower during your day, this total body bodyweight workout is made to kick your booty in one clean 80, 70, 60, etc. rep. sweep!)

 

• Tuesday – 2 mile run + 12 Minute Do-Anywhere Bodyweight Circuit

I put this circuit together after a run around the neighborhood, and I definitely felt the burn.

It took me just over ten minutes to complete, so I challenge you to try it in 12 minutes or less.

 

• Wednesday – 1 hour of rock climbing!

After just a handful of climbs, I could already feel soreness in my arms and back. I tried to use my legs for a lot of the climbing, and even so, my upper body was on fire!

 

• Thursday – REST

 

• Friday – Rockit Class Workout

I usually teach Rockit Classes 2-3 times a week, and every now and then I will complete the workouts myself in order to understand the challenge of the different circuits. While I put all of my 1-on-1 client programs together, all of the small group class training classes are pre-programmed and handed to me upon my arrival for the day.

(Just in case you’re wondering, I never work out with my clients – well, while I’m training them anyways – and I teach classes by demonstrating all of the exercises, providing form cues, and watching their techniques as they move from one exercise to the next. This is why I can train and teach multiple back-to-back clients and classes throughout the day.)

Classes generally last 45 minutes or less, and I try to move as quick as possible in order to get in, get out, and move on!

(Oh, and we keep poker chips nearby to help count rounds.)

 

This workout went as follows:

 

In reps of 12, 10, 8, 6, 4, 2

Shoulder Presses

Medicine Ball Sit-Ups

Kettlebell American (Overhead) Swings (<- these were challenging and awesome)

 

5 (Superset) Rounds of 12 reps

Cable Squat to Rows

Medicine Ball (Overhead) Slams

 

5 (Superset) Rounds of 8 reps

 

Tabatas (8 consecutive sets of :20 work/:10 rest)

Training Ropes – Alternating Waves

Band Rows

 

It was a doozie! Scott joined me in class the day before and we were both sore pretty much all over for the next couple of days.

 

• Saturday – REST

 

• Sunday – 3 mile hike/walk with Scott and Roadie

We are looking forward to getting back to Stoney Creek Metropark this week and exploring more trails.

 

(Un-Pictured) Healthy Meal Ideas

 

I wanted to also take a look back at the week and feature some of the eats that didn’t make it to the blog. A large majority of readers enjoy seeing What I Ate Wednesday posts, so I figured it couldn’t hurt to feature more food throughout the week and in this round-up.

Here are some easy and healthy meal ideas from the week…

An eggbeater scramble with tomatoes, yellow peppers, and spinach topped with salsa and shredded cheese

I casually mentioned this one on the blog, but I thought it deserved a close up photo with a list of ingredients. I need to re-create it ASAP!

Spring lettuce mix, grilled chicken, chilled black beans and corn mixed with chopped red onions, fresh cilantro, and red peppers tossed with a lime cilantro vinaigrette

Amy’s Organics chili over whole wheat noodles, topped with shredded cheese

And… finishing things up with one of the easiest crock pot dinner recipes ever.

Crock Pot Honey Garlic Chicken with jasmine rice, green beans, and corn on the cob (both from the farmer’s market)

Yum!

***

If you would like to see more of these posts, please let me know! Right now, I’m planning on making this a weekly-ish series to feature on the blog as long as you guys like reading them.

Now it’s time for me to get ready for work. I hope you have a great rest of your Monday, and I’ll see ya in the morning!

Disclaimer: I am not a registered dietitian. Although I am a certified personal trainer, I am not necessarily your personal trainer. The workouts I post are what work best for me and might not be the right type of exercises for you. If you decide to give these workouts a try, please listen to your body and rest or modify as you see fit. I always recommend consulting a doctor or health professional before making changes to your diet or fitness routine.