Weekly Update: Workouts, Fat Loss Success, & More!
Happy Friday friends!
First off, thank you for the awesome feedback on the 8 Weeks to a Killer Booty I released last week! That puppy got shared over 80 times on Facebook. I guess people really want a better butt haha.
Anyways, I thought I’d pop in and let you all know that I’m alive and well, just took a little break from blogging.
I’ve been really working on taking breaks and not overwhelming myself, so unfortunately, blogging had to take a back seat.
But that doesn’t mean I haven’t been lifting my little heart out!
How about a little recap from last week…
I was instructed to take a few days off by my coach, since I haven’t done that in, oh, years?
The closest I came to a break was while in Big Bear, except that I hiked, wakeboarded, and paddleboarded my way through the small town. Guess that didn’t really count as a break. =)
WORKOUTS THIS WEEK
Monday: LEG DAY…Deadlifts, Bulgarian Squats, Leg Press, Swiss Ball Leg Curls, Goblet Squats and more!
Tuesday: Upper Body: Barbell Military Press, DB Bench Press, Rows, Lat Pulldowns, and more
Wednesday: CROSSFIT…yep, that’s right. My friend talked me into going to Crossfit with her and it was a lot of fun. Here’s what we did
- 5 min. EMOM Power Cleans
- 5 min. EMOM Squat Cleans
11 minute AMRAP
- 45 Double Unders (i did 135 singles because I can’t do very many unbroken DU’s)
- 15 KB Swings
- 5 Hang Clean & Jerks (I did Push Jerks)
My traps are SOOOOO SORE. I haven’t done any olympic lifting in months and months, so it was like a whole new world for my traps! Haha.
Thursday: Another leg day. This time: Back Squats (was supposed to be front squats but my collar bones were bruised from CrossFit the day before), Hip Thrusts, DB Lunges, Leg Extensions, DB Sumo Squats and some ab work.
Friday: Supposed to be on upper body day, but my body is pretty shot. I’m going to do some at-home yoga (My brain can only handle 30 minutes, so I’ve been doing this Vinyasa flow every now and then. I actually like it too! Who am I?!)
Since I’m missing my upper body day, I’ll be doing it tomorrow instead along with an ab circuit and then will be taking a full rest day on Sunday.
I’m so, so proud of my clients Kaspars and Melissa. They both signed up to for my fat loss program and their results over the last 30 days have been amazing! Fat loss success at it’s finest!
They lost a total of 15 inches!!! And Kaspars gained some in the booty!!<==LIFE GOALS
But what really struck me and made my day was this….because THIS is what it’s all about:
“We both see the huge changes in our approach to nutrition. We are much more intentional in our meals. Kaspars packs his lunch everyday, and Melissa works for Wolfgang Puck Catering– so food is always around. Because of the program, she actually takes the time to eat every few hours instead of fasting all day, and feasting in the evening.
Thank you so much for taking us through this. It’s lead to some changes that we intend to keep.
It may sound absurd, but we’ve started treating our bodies like they belong to people we like.” – Kaspars & Melissa Lucey-Grinsberg
You guys are just awesome. So excited to continue working with you and see where you are in another 30 days. (if you want results like Kaspars & Melissa, email me at firstname.lastname@example.org)
OPERATION GET LEAN
Yes, don’t worry. I’m still kicking butt on my Operation: GET LEAN project (my own fat loss goals). I had about a week and a half set back where my head just wasn’t in the game, and I ALLOWED my excuses to get in the way.
I’ve been practicing taking poor thoughts and turning them into positives. For example:
“Ugh, I can’t eat (insert yummy food here).”
“I can totally eat (insert yummy food here) whenever I want. I’m choosing to work towards fat loss, and more importantly I GET TO do this. I’m not going to eat it right now because it doesn’t support my goals”
It’s been truly life-changing. I don’t ban any foods, as that only contributes to poor eating habits and a poor relationship with food. I eat for my goals, and am still able to eat ice cream, cereal, and all of my other favorites almost every single day.
But I didn’t realize that by having simple negative thoughts like the one above, could be so negative. My awareness of that (thanks to my awesome coach) has led to a big change for me. Of course, I’m always a work in progress, but these simple tactics are helping me to truly transform my body AND mind.
Here is my most recent photo taken about a week ago.
Next week’s will be even better now that I’m back on my game! 😀
That’s all I’ve got for now…back soon!