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A Boring Weekend + An Awesome Strength Workout + Weekly Workout Playlist (Best Yet!)

I set my alarm for 5:55 a.m. to get up and write this post before I taught at 8:15 a.m. and then had meetings…but I slept instead. I don’t know if my body is trying to normalize after the move or trying to heal or still adjusting to the time change but I have been sleeping a lot longer/later and more than usual lately. I will say that when I finally got up at 7:30 after 8+ hours of sleep for almost a week straight that I felt amazing. Lots of energy and very clear headed. I think my 8:15 yogis might prefer the slightly more sleep deprived version of me. 😉

Weekend

We had a super chill weekend. It was a teacher training weekend but Tanner handled most of it so that I could get stuff done around the house and work on tax stuff.

Backing up to Thursday evening, I took Zoey to see our regular vet and we got a 100% clean bill of health. Her blood work came back normal so next steps are to do 30 days of the Vitamin K and then retest the blood work one more time 2 days after she comes off of it. I was cracking up at her while we were at the vet. She would back herself up so that she was in contact with me all the time. Including draping her leg over me. She was like, “please don’t leave me again.”

green smoothie with banana, berries, dates and almond butter

On Saturday morning I made a smoothie and worked on tax spreadsheets until I had to teach at 11:15. I have been back on simple smoothies lately with a frozen banana, frozen raspberries, blueberries, cherries and strawberries, spinach, almond butter, a date and almond milk.

namastay kichen beet burger

I grabbed lunch with Tanner after class at Namastay Kitchen. I had our beet burger over a salad. I love this thing so much. I stayed and helped with TT for a while and then headed home for a play date.

Virginia brought Stella over to hang out with the girls. It was really nice so we did outside play to soak up the sun. I’m proud to report that Stella is up to a whopping 7 pounds!

Zoey was ball, ball, ball the whole time we were out. We cracked up to turn around and find her drinking water, laying down with her ball in the water dish looking like a hot mess.

I wrapped up Saturday with a slow five mile run with the sunset.

I won’t even bore you with the details on Sunday as I sat in front of the computer from 10 a.m. – 3:30 p.m. working and then taught class before ending my day at the gym for a lifting session.

Workouts

Here are last week’s workouts.

Monday: REST

Tuesday: teach Pure Resistance at the Dowd Y. We did this Total Body Dumbbell Strength workout.

Wednesday: 4 mile run at 7:58 pace

Thursday: REST

Friday: FlyWheel

Saturday: 5 mile run at 9:10 pace

Sunday: lift

Ascending leg press set…
15 at 90
15 at 110
15 at 130
15 at 150

Four rounds…
5 strict pull ups (alternating overhand and inside grip each set)
15 incline push ups
20 jump lunges (each leg)

Descending leg press set…
15 at 170
15 at 150
15 at 130
15 at 110

Three rounds…
10 seated cable rows
10 cable tricep press downs

Three rounds…
10 Smith machine romanian deadlifts

Three rounds…
15 bosu chest flies
15 bosu single leg glute bridge (each leg)
15 bosu prone heel lifts
20 bosu crunches
20 squats alternating picking up two kettlebells ever other squat

Three rounds…
10 bicep curls
20 reverse lunges holding two dumbbells (10 each leg)
15 strict dumbbell overhead press
15 kettlebell goblet squats

I was so in the mood to lift on Sunday but to say I was toast after all that would be most accurate! Here is a video of the BOSU ball set of work that I posted on Instagram.

Weekly Workout Playlist

This one might be my favorite yet! I mixed a little rock, rap and latin in there along with my usual EDM-type stuff. Here’s the link to the playlist on Spotify.

Happy sweating!

Highlight of your weekend?

Favorite type of music to workout to?

Does your dog ever have play dates?

{ 8 comments… add one }
  • Carrie This Fit Chick March 27, 2017, 3:24 pm

    Zoey is the cutest!! I cannot wait until I get my own pup! I love dance/party music when I workout! It gets me PUMPED for my 5am workouts!

  • eliz March 27, 2017, 3:49 pm

    Glad Zoey is doing well.
    I would love to try a beet burger. Do you have a good recipe?

  • Laura @ LauraLikesDesign March 27, 2017, 5:48 pm

    I’m so happy to hear that Zoey is feeling all better! Poor little thing!
    That beet burger salad looks absolutely amazing!

  • Stephanie March 28, 2017, 8:35 am

    Can you share the beet burger recipe? Looks yummy.

  • Sarah March 28, 2017, 10:00 am

    I loveee Namastay’s beet burger. I wish mine would come out as good!

  • ACKTIVE LIFE March 28, 2017, 11:44 am

    This may sound weird, but as of lately I have enjoyed not listening to any music. When I run I have been just running in the peace and quiet. When I am at the gym, I listen to talk radio while doing cardio and then when I lift, I just do it in the peace and quiet again. I have enjoyed it.

  • Bonnie March 28, 2017, 12:56 pm

    I love when you post pics of the girls – they always look so happy! You are a wonderful dog mom. So glad to see Zoey is on the mend. And thank you for always sharing your playlists – I even listen to them at work sometimes. 🙂

  • Aimee March 28, 2017, 1:41 pm

    I take Mr. Teeps to a small dog meetup group at a local park a few times a month…my mom dog-ing knows no limits or shame. In between those play dates he goes on runs with me on the off leash trails by our house and he meets all sorts of new friends there.

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