Hey Hey loves! Happy Monday! Hope everyone had an amazing weekend! Happy to be sharing the first F&F post of 2016 with you all! Regular readers know that I avoid gluten & dairy (except for goat) & drink minimally and well, that definitely was not the case throughout the holidays...which left me feeling all kindsa puffy & gross! So! Needless to say, I couldn't have been happier to get back to my normal super health-nut habits and after just one week I'm feeling pretty awesome again and most importantly, (to me) my stomach doesn't hurt and/or feel bloated! Ugh...I mean, is that not just the.worst.feeling.ever!?
Along with my food, last weeks workouts were really awesome, as well! I got in a great mix of cardio, strength & more yoga then I've gotten in in one week (4x, wee!) in a really long time.
SUNDAY. 1.3 / YOGA
60 minutes of super hot & sweaty, glorious yoga @ Yoga One
MONDAY. 1.4 / CARDIO + ABS
30 minutes of Leg Work & Sprint Work on the indoor track at my gym
ABS: Decline Sit Ups + Oblique Crunches on Hyperextension Bench
TUESDAY. 1.5 / YOGA
60 minutes yoga @ Laughing Buddha
WEDNESDAY. 1.6 / CARDIO + STRENGTH
25 minutes (2 miles) on PRECORE AMT
UPPER BODY CIRCUIT
tight grip, overhand pulldowns
tricep push downs
THURSDAY. 1.7 / YOGA
60 minutes hot yoga @ Charlotte Yoga
FRIDAY. 1.8 / CARDIO
20 minutes treadmill. power walk @ 4.1 / Incline: 12-15
20 minutes Precore AMT
5 minutes rowing machine
SATURDAY. 1.9 / ACTIVE REST DAY
about 10 mile bike ride all over CLT
SUNDAY. 1.10 / YOGA
Adam & I doubled at Arrichion for nearly 2 hours of seriously sweaty, amazing yoga!
We took Krystallos & Diamond
I made it a point to get back to food prep & planning, as well as alternate higher carb days (basically oatmeal & sweet potatoes) with no carb days based on my workouts last week which left me feeling really energetic + I felt a big difference in my recovery time.
Breakfast was a big mix of oats & brekkie bowls...
goat yogurt + fruit
Organic PB & Banana Oatmeal
Oatmeal + Banana + Flaxseed + Dates
Goat Yogurt + Banana + Pomegranate Seeds +
Almond Butter + Flaxseed & Super seeds Mix + Dates
Lunch was super repetitive all week -- I picked up & made a package of boneless, skinless, organic chicken tenders (I think there's like 8 in a package) from Trader Joes to have ready to grab & go for lunch during work everyday. I also sautéed up a whole head of red cabbage + steamed a giant bag of kale to have greens & veggies, too!
Lunch looked like this about 4x last week + leftover veggie sauté a couple times. There were definitely a few protein shakes/green smoothies in the mix, late afternoon/post workout to hold me over until dinner...
Dinner was clean & super simple. No wine Sunday-Wednesday night (which I totally made up for over the weekend, haha) Loads of salads, chicken, we had some salmon burgers from our fave, Clean Catch one night and kept it totally vegetarian a couple nights.. one night with a giant veggie sauté + our first stab at an Eggplant soup.
Hoping everyone's year is off to an amazing, healthy & happy start! Just a few gentle thoughts & reminders on achieving goals, finding balance & remembering to not be too hard on yourself....
- If your just starting out on your personal health & fitness journey, my advise is to always start with baby steps. Weight gain & a decreased level of fitness didn't happen overnight & unfortunately, getting back in shape won't happen over night either...
- Be patient, be kind to yourself, think positive, self-loving thoughts & celebrate small victories!
- Small, consistent changes add up to create big, impactful, long-lasting healthful habits.
- FIND BALANCE -- with food & fitness. Mix harder workouts with gentler ones. Eat clean, wholesome foods the majority of the time but also allow yourself to indulge (in moderation).
Much Love, Health & Happiness,