It’s a rainy Sunday over here. I just baked four loaves of sourdough bread (two to gift, two to cut and save). We enjoyed a quiet morning at home but I’m about to head to the studio for the rest of the day. It’s the final weekend of our winter/spring 200-hour teacher training program so I’ll be with the TTs for a few hours and also teach a class. We have our graduation ceremony/party tonight!
I wanted to pop in with a quick look at what’s on the dinner menu for the week along with last week’s workouts and your weekly workout playlist. I hope this provides you with a little boost of inspiration as you get ready to kick off a new week.
This Week’s Dinner Menu
Sunday: out for teacher training graduation party
Monday: slow cooker ham bone soup with side salad and sourdough toast
Tuesday: faux-tisserie roast chicken with potatoes and veggies
Wednesday: chicken, kale, quinoa salad with crushed tortillas, avocado, tomatoes, pumpkin seeds and zesty ranch dressing
Thursday: maple sriracha salmon (a spin on this) with coconut/lime/cilantro rice and a veggie
Friday: out of town
Saturday: out of town
Last Week’s Workouts
Monday: hot yoga
Tuesday: 4.5 mile treadmill interval run (sprints + hills) and teach strength training at the Y
My treadmill scenery was TERRIBLE but the workout was great. The Dowd Y is undergoing renovations and I got stuck on an old treadmill in front of a temporary construction wall with a fluorescent light overhead.
The strength training class I taught was fun! We got in a killer total body workout with just the equipment you see in the photo.
Wednesday: 2 mile walk + hot yoga
I was feeling sore and stiff from Tuesday’s tough workout so I broke from work around lunch to take these girls on a walk. It was chilly and rainy but it felt good to move.
Thursday: 4 mile run
Friday: lift + hot yoga
Lift details for those of you who like to replicate the workouts…
20 mini-band two step side shuffles
10 barbell back squat to a box (85#)
10 ring rows
20 step ups (10 each leg) to a 20-inch box (holding two 20# dumbbells)…go sloooowwww but your heart rate will go up, up, up!
10 overhand grip pull ups (5 strict, 5 lightest band assisted)
10 barbell deadlifts from the ground (bodyweight on the bar)
10 dumbbell strict press (20#)
10 box jumps to 20-inch box
10 dumbbell strict press (20#)
10 dumbbell incline chest fly (25#)
10 inside grip pull ups on assisted pull-up machine, use the least amount of assistance possible and really focus on engaging the lats
15 leg press (load it up and make it heavy)
10 TRX tricep extensions
Here’s a video I posted on Instagram with demos of the movements in set 3.
Saturday: 2 mile walk + 30 mins yoga
Sunday: yoga…wish I could run but it’s pouring rain and my day is crazy with our final day of teacher training. I’ll take two 45 min classes led by our teacher trainees.
Weekly Workout Playlist
I have so much fun putting these together. I hope you like them and let me know if you ever have a song recommendation or request! 🙂
Here’s the direct link to the playlist on Spotify.
Still loving my QALO ring and I wore it all week last week. It’s super comfortable and the callous on my ring finger is starting to go away. Don’t forget to enter my giveaway to receive your own set of them + some other fun prizes!
What’s on your dinner menu for the week?
What’s one health/fitness goal you have for the week ahead?