Happy Sunday.

Quick check in for you to share last week’s eats and workouts. I hope it gives you a little dose of inspiration to get your week started on a strong, healthy and balanced note. Before I dive into this, I just want to give you a reminder to listen to your body and what it needs this week from a nutrition and workout standpoint and be open and accepting if it’s a little different than what felt good last week. <3

Last Week’s Eats

Breakfast

Acai bowl. The base was a blend of acai, frozen blueberries, frozen banana, frozen strawberries, coconut milk, almond butter and half a scoop of Premier Protein Chocolate Milkshake protein powder. I topped the bowl with granola, almond butter, bananas and coconut flakes.

Mashed sweet potatoes with granola, coconut flakes and almond butter. This was made from the frozen sweet potato cubes from Trader Joe’s and the verdict on that is I much prefer a freshly baked sweet potato but I’m still excited to try them in smoothies.

My typical Friday chia pudding eaten at the gym. I’m only training clients on Friday mornings these days. I train 2-3 clients in a row and then head straight to the studio to teach. Chia pudding is the easiest thing for me to pack. I’m pretty burnt out on it but it’s good once a week.

Lunch

Salad with a power greens base and topped with leftover quinoa mix from the stuffed acorn squash you’ll see below, chick peas, radishes, pears and turkey.

Sourdough toast with mashed avocado, sauerkraut and scrambled egg with a side of fruit.

Another salad with power greens blend, radishes, pears, chick peas, dried cherries, and chopped toasted almonds.

Dinner

Stuffed acorn squash with a filling of quinoa, kale, cranberries, almonds and other yummy stuff. Honey ginger soy roasted brussels on the side. (<– recipe for that soon…SO GOOD!)

I had to scrap the pork chop recipe on last week’s meal plan because Whole Foods was out of pork chops of all types (what? how?). Luckily, we were sent home a couple of pounds of leftover smoked pork from the party we went to last Sunday so I made a smoked pork and white bean soup that was loaded with veggies. It turned out so well and was a great dinner served alongside some of my freshly baked, toasted and buttered sourdough. Let me know if y’all want the recipe for this soup. I made it up as I went but it turned out so well and would be great with leftover Thanksgiving turkey. I think I’m going to make another batch tomorrow.

I repeated the sauteed cruciferous crunch and sausage dinner from a couple of weeks ago last Sunday night. I thought we’d eat at the party but we arrived a little too late to do so. I mixed some of the smoked shredded pork with the greens and cooked the spicy Italian chicken sausage with the greens.

Two thumbs up on the cod poached in five-spice broth with bok choy and udon from Epicurious. A reader gave me a head’s up that they had just tried this recipe and found it a little bland so I upped the spices quite a bit and added a few things.

Here’s the finished product. My takeaway on this is a) I love the meatiness and flakiness of cod so much and b) I need more udon noodle recipes in my repertoire! (Let me know if you have a good one.)

Leftover stuffed squash with steamed asparagus.

Etc.

Carrot cake mini cupcakes with hot tea for afternoon snack.

Buttered sourdough toast with fig preserves and hot tea. I had to eat this on the day I baked and sliced it. It was heavenly.

I get asked all the time if I snack and the answer is yes, yes and yes! This post gives you a good look at a complete day of eats for me that includes snacking.

Last Week’s Workouts

Monday:

Hot yoga

Tuesday

5 mile run at 9:11 pace

Wednesday

Gym…

Tabata intervals of the following. (20 seconds on 10 seconds off for 8 rounds. On the intervals with two exercises, I alternated between them each round.)

1) battle rope and kettlebell swings
2) jump lunges and gliding disk mountain climbers
3) push ups
4) sled push
5) burpees and bicycle crunches

3 rounds…
20 leg press (45# plate on each side)
10 push ups (5 strict, 5 with assistance)

3 rounds…
10 single arm dumbell rows, each arm (25#)
10 single arm dumbbell shoulder press, each arm (20#)
10 single leg deadlifts, each leg (holding 20# dumbbell)

2 rounds…
15 tricep cable pressdowns
15 bicep curls

Thursday

Hot yoga

Friday

3 mile run

Saturday

15 mile run (half marathon + extra)

Sunday

Hot yoga

Finally, I’ve had some requests lately to write another post on intuitive eating.

a) Is this a topic you’d like for me to go more in-depth on?
b) I would love to hear both your experiences and challenges with intuitive eating and exercise so I can address it in a meaningful way.