Welcome to my first instalment of Fitness Friday! A peak into the workouts I do, and the food that fuels them.
I’m passionate about fitness, but it is very easy to put it on the back-burner while the craziness of every day takes over. I’m working to make my health a priority and my goal is to always be making positive changes. I strive to be gentle to myself and kind to my body, all while holding myself accountable.
Some days are easy breezy, and others are an uphill battle. But it is the constant commitment that will pay-off in the long run. Without health, what do you have?
So without much further ado…
Back on the Wagon
This week I was like the born-again virgin of fitness. After a two-week hiatus from the gym where I was eating essentially whatever looked delicious — I came into the week excited, bright-eyed and bushy-tailed. You see, my sister ranted about this 60-day challenge at the gym and how people get super into it. Essentially you pay $40 to enter the challenge, but get $35 back at the end. The winner of the challenge can win $1000. Not bad!
As one of the most competitive people I know – I entered the challenge. At the very least, with the 60 days spanning across the holidays, this would keep me on track. Sometimes the “holiday weight-gain” turns into “forever weight-gain”, and you’re stuck looking at pictures of yourself from the year before saying “I can’t believe I thought I was fat back then!”.
I paid the entry fee, weighed-in, and had my measurements taken as a bench mark. I didn’t enter the weight-loss challenge, but I entered the transformation challenge hoping to build some muscle.
I was off to the races, and I dragged my youngest sister along!
We meal prepped the whole week on Sunday and it made things extremely easy to stay on track. Breakfast was the same every day, and we interchanged the main-courses across lunch and dinner depending on our moods!
- Egg White + Broccoli cups
- These are what I call a “sad” breakfast – but really set you up for a healthy day!
- Just bake em’ in a muffin tin…it literally could not get easier
- Cran-Apple Turkey Meatballs with Roasted Cauliflower and Brown Rice
- Kept the brown rice minimal (about 1/4 cup cooked), and roasted a whole head of cauliflower with 2 tablespoons of coconut oil
- The Turkey Meatballs were great – there were barely enough, as the whole family decided they wanted them for lunch
- Salmon with Sweet Potato Wedges and Avocado
- Had a huge salmon craving for some reason, and this did the trick
- Lightly coated the sweet potato wedges in a teaspoon of avocado oil, then mashed half an avocado with lemon juice and salt as a dip
- Pumpkin Cranberry Nut and Seed Loaf
- Alas, another recipe that did not last in this house. Gluten free, low in sugar, full of fibre and great ingredients…this loaf was devoured quickly by the family. It would otherwise make a great breakfast or afternoon snack.
- Pumpkin Cranberry Nut and Seed Loaf from The Lemon Apron
- Grilled Chicken with Salad and Avocado
- Grilled chicken….the staple of literally every person trying to eat healthy ever
- Just marinated it in some apple cider vinegar, lemon juice, garlic and parsley, then grilled it.
- It actually was great, thrown on a salad with some cherry tomatoes, avocado, olive oil and apple cider vinegar
- Plain Greek Yogurt with Frozen Fruit
- A snack some days, and a meal on others! If I had a late gym session where I wasn’t in the mood for dinner after, I would add protein powder and make this a meal
- Hummus with Broccoli and Carrots
- Classic snack.
Not bad!! There was definitely a lot of variety this week. Breakfast wasn’t all that exciting, but I’m not a huge breakfast person anyway.
I don’t think workouts always need to include going crazy at the gym. They can also include playing soccer with friends, taking a walk outside on your lunch hour, and getting your heart rate going over an episode of American Horror Story.
Okay, maybe the American Horror Story doesn’t count.
I spent one workout doing prowlers with my sister until we could barely walk anymore, and two workouts incorporating metabolic conditioning, core, high intensity intervals, and a stretch.
Toughest Workout This Week:
30 Minutes Metcon
- Row 500 metres
- 10 Kettle Bell Reverse Lunges
- 5 Turkish Get Ups (each side)
20 Minutes Core
- TRX Crunch x20
- TRX Side Crunch x15
- TRX Pike x 15
- TRX Bicycles x 25
HIIT (High Intensity Interval Training)
- Plate Push x 8
Cool Down & Stretch
It was a good week! Definitely a week that I’d like to make a regular occurrence. The food was healthy but enjoyable, and the fitness was the perfect balance between pushing myself but being sustainable.
Onto the next!
How was your week? Do you meal prep? Tell me about a workout you did!