Hi friends! I think Thursdays are my favorite day of the work week. I always have Finn with me on Thursdays and while he’s in school I get to do a little bit of all the work I love the most (I teach one yoga class and train my longest-tenured client) + get a workout in. I leave Thursday afternoons mostly unschedule for hanging out at home, errands, playdates – whatever we feel like doing!
I wanted to quickly share the workout I did this morning at the gym. This took me 45 minutes and crushed me in all the best ways! Efficient with time + full body training!
45-MINUTE FULL BODY WORKOUT
WARM
500 meter row
Dynamic stretches (high knee skips, karaoke, straight leg march, walking lunges, lateral lunges, etc)
ACTIVTION SET x3 ROUNDS
8 single leg med ball slams (you can see them in this Instagram video)
8 single leg squat to a bench or box (each leg)
8 strict push ups
STRENGTH SET: 15-12-9
15 reps the first round, 12 reps the second round, 9 reps the third round.
Bench press (or dumbbell chest press) – heavy/challenging weight!
Squats holding one heavy weight (kettlebell or dumbbell) between the legs
Narrow grip underhanded lat pulldowns
Split squats holding dumbbells in each hand (each leg)
Bench reverse crunches with leg extension
Jump squats
Jump lunges
STRENGTH FINISHER x3 ROUNDS
10 romanian deadlifts
10 Arnold presses
500 meter row to cash out
I cruised straight out of the gym and to the yoga studio to teach my 10:45a and still had that all over tingly feeling when I walked into the studio. This was a good workout! Just a reminder that I share weekly full-body workout programming on my app! Three new workouts each week (with form videos demonstrating every single movement) + a bonus wildcard workout on Saturdays.
CHECK IT OUT AND GET YOUR FIRST WEEK FREE!
Moving on from fitness…the rest of this post is all FOOD! Here’s what I’ve been eating lately for breakfast and lunch. I’ll share dinner + a recent grocery haul with you in my next post.
BREAKFAST
Cottage cheese scrambled eggs, Dave’s Killer cinnamon raisin bagel with butter and cream cheese and mangos, strawberries and blueberries.
Plain greek yogurt, honey, blackberries, strawberries, bananas, Purely Elizabeth Berry Crisp granola and Fix + Fogg almond butter with maple and cashew.
Banana egg white oatmeal with blackberries, the same almond butter above and jam. Recipe is in this Instagram post!
Dave’s Killer cinnamon raisin bagel with salted butter and cream cheese along with mangos and blackberries.
Berry season makes me crave all the yogurt bowls. I am loving the combo of the Purely Elizabeth Berry Crisp granola with Icelandic Provisions Extra Creamy Vanilla Skyr and the Fix + Fogg almond butter on top. I think this nut butter is being discontinued which is a bummer because I love the flavor on oatmeal and yogurt bowls!
LUNCH
I’ve enjoyed this brunchy combo for lunch lately. Cottage cheese scrambled eggs, avocado, sautéed arugula, toasted whole wheat sourdough and sliced apples.
Salad with mixed greens, Trader Joe’s canned lightly smoked salmon, goat cheese, dried cranberries, strawberries, avocado, celery, tomatoes toasted pecan/almond/pistachio nut blend and poppyseed dressing.
Mixed greens, avocado, cucumbers, tomatoes, celery, strawberries, goat cheese, dried cranberries, the same nut blend, deli chicken and poppyseed dressing.
Turkey sandwich on Nature’s Own Honey Wheat with mayo, sweet pickles, sharp cheddar cheese and spicy mustard. Loving the new Kettle air fried chips.
Mixed greens, a packaged ready to eat lentil and barley blend, avocado, carrots, strawberries, feta, dried cranberries, tomatoes, blueberries, chopped hardboiled egg, same toasted nut lend and poppyseed dressing. I’ve been using a jarred poppyseed dressing from Aldi.
Same turkey sandwich as above but with tomato soup. I am very into heated/toasty/melty cheese sandwiches at the moment. I’ve been cooking them on air broil in my Ninja Foodi Oven.
Chopped romaine, avocado, turkey, tomatoes, feta, cucumbers, carrots, deli turkey, homemade honey balsamic dressing.
Same sandwich but with melted pepper jack. Just showing this to you for a third time because I repeat lunches a ton!
This wrap combo is so good! I spread half the wrap with spicy mustard and half with apple butter and then layer avocado, turkey, cheddar cheese and arugula. I press it in the skillet with salted butter.
Last one! Whole wheat sourdough toast with butter and mashed avocado, hard boiled eggs and a sumo mandarin. So sad these are making their way out for the season!
We have reached the end! Wishing you all a great day!
QUESTIONS
Do you prefer full-body workouts or doing splits like lower body one day and upper another?
What’s your favorite day of the work week and why?
Are you more of a sandwich or salad for lunch kind of person? Or something else!?
