Total body weights workout

Front squat + press
Good mornings
Hamstring curl
Deep RDL
BB row

Single arm cable row
Cable push down
Cable curl
Rear delt pull

DB incline press
DB lateral-frontal
BB hip thrusters

Standard leg circuit to finish

Weekly Meal Plan & Workouts: Sept. 22 – Sept 29

Menu:
Monday: crock pot chicken wraps
Tuesday: crock pot chicken enchilada soup
Wednesday: BBQ chicken chileThursday: grilled pork chops & garlic shells
This weekend we’ll be out of town so no clue on the meal plan.

It’s getting cooler so lots of soup on the menu this week. I’m going to cook up all the chicken for the week in the crock pot on Monday so it’s set to go.

Groceries:
Milk & chocolate milk
Spinach
Greek yogurt
Coffee
Avocados & bananas
Parmesan
Chicken breasts
Pork chops
Whole wheat pasta
Canned tomatoes, 3 kinds of beans, corn, green chiles
Multigrain wraps

CSA/Farmer’s Market:
Spaghetti Squash
Tons of tomatoes
Potatoes

Workouts:
Monday: full body lift
Tuesday: runWednesday: 5 x 5 lift
Thursday: run
Friday: off
Saturday: lift
Sunday: off or run

Weekly Meal Plan & Workouts: 9/8-9/14

Menu:
Monday: Sandwiches
Tuesday: Steak tacos
Wednesday: Gnocchi Soup
Thursday: Chicken alfredo baked ziti
Friday: Stuffed Chicken Breasts
Saturday: soup
Sunday: leftovers

Groceries:
Salsa & chips
Half & Half
Butter
Parmesan
Fresh chicken breast
Ground Turkey
Skirt Steak
Deli ham
Cheese
Bagels
Avocado’s
Fresh fruit
Gnocchi
Penne

CSA/Farmer’s Market Goods:
Onions
Potatoes
Tomatoes (cherry and heirloom)
Hot peppers
Kale
Green onions

Workouts:
Monday: total body lift
Tuesday: run
Wednesday: lift
Thursday: lift
Friday: run
Saturday: bike
Sunday: off

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

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