Weekly Workouts & Meal Plan: 9/1-9/7

A day late due to the holiday…I love short weeks!

Workouts:
Monday: relax :)
Tuesday: total body lift
Wednesday: run in the bluffs
Thursday: upper body lift
Friday: lower body + absSaturday: AM run
Sunday: run or a bike ride

Meals:
Monday: simple sandwiches
Tuesday: buffalo chicken mac & cheeseWednesday: chopped salads
Thursday: turkey meatballs with quinoa
Friday-Sunday: out of town for a wedding
Snacks: double chocolate zucchini muffins, roasted beets

Groceries:
Ground turkey
Whole wheat pasta
Avocado
Turkey & ham lunch meat
Sliced swiss cheese
Blueberries
Chocolate milk

CSA goods:
Chard
Tomatillos
Tomatoes
Summer Squash/Zucchini
Cucumber
Peppers
Watermelon
Carrots
Potatoes
Herb – Basil

Spent all weekend relaxing by the lake, swimming and going for gorgeous jogs on the path! Enjoyed a lot of delicious food and beverages, and now I’m ready to be back to normal. I can’t believe it’s September!

Upper Body Workout 8/27/14

Superset:
Chin-up
BB upright row
Hang cleanBB shoulder press
4 x 5-10 reps

Superset:
Smith machine bench press
Cable row
4 x 10-12 reps

Superset:
Reverse grip cable row
Tricep pushdown
Reclined cable curl
Rear delt pull
3 x 10-15 reps

Superset:
Incline DB press
Lateral-front raises
Preacher curls3 x 8-12 reps

Total body Circuit Workout

Mixed it up from my usual splits today, and tomorrow I’ll be going for a hike instead of hitting the gym. Got to take advantage of the weather once the humidity clears tomorrow :)

Superset:
Below-parallel wide stance squat
Hamstring curl
10-15 reps x 3 sets

Superset:
Parallel grip lat pull down
Inclind DB bench press
10-15 reps x 3 sets

Superset:
Cable row
Seated DB shoulder press
10 reps x 3 sets

Metabolic circuit:
Dumbell step-ups
Elevated sumo squats
Reverse hyper’s

The last metabolic circuit might look familiar, because it’s become a favorite of mine over the last few weeks. The step-ups get my heart rate up and the rest of the circuit gives me a great burn in the glutes. I love exercise combinations that continue to make me sore, and this one does it.

Today I did higher rep sets with lighter weights. The result was my heart rate was high the whole workout, and I felt like I got in a great workout. My metabolism should be running like a machine for the rest of the day. :)

Weekly Meals & Workouts: 8/24/14-8/31/14

Weekly Meal Plan:
Monday: Chicken avocado salad wraps
Tuesday: Squash pattiesWednesday: Grilled steak with potato salad
Thursday: Quinoa Bowl
Friday-Sunday: Away at a friend’s cabin.

Grocery List:
Milk (regular & chocolate)
Chicken breasts
Steaks
Multigrain wraps
Avocado
Canned chicken
Black beans
Cheese for salads

CSA goods:
Beets
Cucumbers
Cabbage
Summer Squash
Zucchini
Lettuce
Kohlarabi
Basil
Corn
Lettuce
Tomatoes
Peppers
Onions
Potatoes
Kale

Workouts:
Monday: AM lower body lift
Tuesday: AM upper body lift
Wednesday: run
Thursday: Total body lift
Friday: AM run

Panzanella Salad

I love to make this fresh salad in the middle of summer, when the tomatoes are at their sweetest stage of ripeness. It is hearty enough for a meal on its own, especially if you add ham like I did. Try it and let me know what you think!

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Panzanella Salad
Serves 4

1 small onion, thinly sliced
4 large assorted tomatoes (or 2 cups cherry tomatoes)
1 medium summer squash, cubed
2 kale leaves, chopped
1/4 cup fresh basil leaves, chopped
1/4 cup olive oil
2 Tbsp balsamic vinegar
8 slices deli ham, chopped
1/4 cup parmesan shavings
1/2-3/4 loaf french bread, preferably 2-3 days old and slightly dry

In a serving bowl, whisk oil and vinegar. Add onions, tomatoes, squash, kale, and basil leaves. Add parmesan shavings, ham, and french bread. Toss to combine. Let sit 30-60 minutes in the refrigerator. Serve.

Lower Body Workout

Below-parallel back squats, 8-12 reps 4 sets

Straight leg deadlift, 8-12 reps 4 sets

Superset:
Hamstring Curl
Barbell hip thruster
10-12 reps, 3 sets

Circuit:
DB step up
Sumo squat
Reverse hyper’s
10-20 reps, 2 sets

This workout was fast and sweaty.

Chest, Tris, & Shoulders

A quick little 30-35 minute workout, to really get that upper body working and get a good sweat on before work.

Superset:
Upright row
Hang clean

Superset:
DB incline bench press
DB arnold press
Lateral-frontal raises

Cable front raises
Cable rear delt pulls
Cable press-downs
Cable cross

Lower body, back, & abs

I have more time today than usual to fit in a workout so this will be a longer one than I normally do on a weekday morning. Probably 45-60 minutes long.

Superset:
Hammer strength pull down
Low BB sumo squat

Superset:
RDL
Hanging leg raises

Superset:
Hamstring curls
Cable curl

Superset:
Sumo deadlift
Oblique side crunches

Circuit:
Elevated sumo squatsReverse hyperextensions
DB step up’s
Med ball tucks

Weekly Meal Plan, Grocery List, & Workouts

I am excited for this upcoming week’s meals and workouts! Planning them on Sunday gets me all jazzed up :) You’ll definitely see a panzanella recipe post from me on Thursday. We are going to visit friends in Lake Geneva this weekend so the meal plan is pretty short & sweet.

Week of August 17th-24th:
Sunday: french bread pizzas
Monday: crock pot carnitas
Tuesday: Wednesday: bacon & corn chowder
Thursday: panzanella
Friday – Sunday: out of town, so no idea!
Prepare in advance: green juice, zucchini egg muffins

Groceries:
Pork chops
French bread x 2 (for pizza and for panzanella)
Peanut butter x 2 (one for my office, one for at home)
Olive oil
Chocolate milk (husband loves this)
Coffee
Thick-cut nitrate free bacon
Chicken breasts
Cream cheese
Ham
Bagels
Fruit (only fresh produce that is limited in my CSA box)
Garbanzo beans

CSA/Farmer’s Market goods:
Cherry tomatoes
Heirloom tomatoes
Curly Kale

Workouts:
Monday: Lower body, back, & abs
Tuesday: Chest, shoulders, tri’s
Wednesday: run in Hixson forest
Thursday: Upper body
Friday: Lower body & abs

See you through the week!

Easy Shrimp Ceviche

I made this quick and tasty shrimp ceviche for dinner tonight, and it’s so fresh! When my husband and I were on our honeymoon a few weeks ago in Punta Cana they always had several kinds of ceviche at the buffet. I must admit, I do like this recipe with the cooked shrimp better than the raw fish alternatives. I like sushi just fine but something about the texture in ceviche makes me gag a little when I know the fish is uncooked. Try this recipe out on a bed of greens, in tortillas, or with tortilla chips!

Shrimp Ceviche
Adopted from http://www.dancingcarrots.com/appetizer-recipes/shrimp-ceviche/

1 lb shrimp, cooked and tails removed
Zest of 1 lime
Juice of 1 lime
2 Tbsp. lemon juice
1 small onion, small diced
1 cucumber, peeled and cubed
1 banana pepper, chopped
2 Heirloom tomatoes, cubed
1 avocado, peeled and diced
Dash of sea salt

In a large bowl, combine the shrimp with lemon and lime juices, pepper, onion, and cucumber. Place in the refrigerator and cool for 1 hour. Add the tomatoes, avocado, and salt. Let sit at room temperature for 15-30 minutes. Serve cold.

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