Oh Hi! Holy cow it’s been a busy couple of weeks filled with online coaching clients and a house hunting trip in Charleston but we’re back in CT now (yay?) and I want to share this week’s workouts with you. Luckily it’s been really nice these past few days which helps with motivation. I was having some trouble finding the energy/desire to go to the gym while it was raining and chilly and a few of my clients felt the same way. We all have moments like this and it’s ok, as long as we do our best and don’t fall into a rut.
Let’s talk about this for a min. One client of mine was having a particularly tough day and skipped her workout. She then got home from work and ate 2 slices of pizza, chicken parmesan, a cookie, brownie and a beer. WHAT. I’ve been there (pre-celiac days otherwise I’d probs be dead after all of that). She said, “What does it even matter, I was exhausted, in a crappy mood and didn’t workout so why not continue with an awfully unhealthy meal?” Ah, yes. The “I’ve been bad today so may as well keep going and start fresh tomorrow” attitude. NO. We can have days that suck, we feel tired, busy and miss a workout. That doesn’t mean go eat every single carb in sight because the day has gone to shit.
Let’s try this approach instead: You didn’t workout today for whatever reason. Therefore, you don’t need to eat as much because you didn’t burn calories during said workout. Trust me, after a healthy dinner you’ll go to bed feeling much better than if you were to eat 4 days worth of calories in one sitting. Regardless of getting a sweat on that day or not.
Moral of the story: Shit happens and we miss workouts. Cut yourself some slack, do your very best (always) and move on.
That’s my rant for the day 😉 Now spring is finally here and we all seem to be in better spirits! Here’s what I did activity-wise for the week:
Monday:
Barbell hip thrust 3×15
Curl to press 3×10
Barbell reverse lunge 3×5 each
Plank reach 3×8 each
Airdyne sprint 3x20sec
**This took about 30 mintes
Tuesday:
Went into NYC with Mom and walked a TON
Wednesday:
Lots of Complete Coaching with Cait client check-ins and programming, exhausted by end of day. Took Jax for a long walk.
Thursday:
Pistol squats 5×3 each
Chin ups 5×1
THEN:
KB overhead press 3×5 each
KB goblet squat 3×5 each
THEN:
15 min treadmill sprints 30sec on/ 30sec off
Friday:
Barbell deadlifts 5×5
Barbell chest press 5×5-6
Side plank resets 5×10 each
THEN:
Cardio rower 3x200m
Ball slams 3×10
Let me know if you try any of these workouts!
