workouts this week: 10.17 - 10.24

Hi Hi, Happy Monday, loves! Hope everyone had a great weekend! We couldn't have had a more gorgeous weekend here in CLT. The weather was seriously spectacular - super sunny, Carolina blue skies + that fresh, fall feeling in the air - we definitely soaked up every bit of its gloriousness, spending loads of time outside! After boxing on Saturday morning, we did brunch outside on the Patio at Kid Cashew and then drove up to the lake to see my nephew's soccer game. My sister was taking care of 3 little girls that belong to one of my sisters best friends. The girls adore Adam!! Its so cute. We played in the woods, kicked the soccer ball and jumped on the trampoline. Wee

I am sometimes baffled by how different my body can feel from one day/week to the next. If you tuned into last weeks WTW Post, you read that I needed to take 2, back to back rest days and was struggling with my recovery. This past week couldn't have been further from that - I had so much energy (to spare!) and I took just one rest day on Friday.

This prompts me to repeat myself for the gazillion-th time...
LISTEN.TO.YOUR.BODY
What your body needs is so different based on workouts, hydration, sleep, hormones, food, stress, etc...
never stop tuning in and building that relationship with yourself -  mind. body. soul. 

Hope everyone had a great Monday. Make it a great week!! xx

Much Love,  

MONDAY. 10.17
CARDIO / 25 MINUTES / STAIRMASTER
Toggled between Level 8-10 depending on if I was stepping straight forward or turned to the side. I did about 106 floors and nearly 2k steps! My gym finally got new stair masters & I'm totally loving them!

SHOULDERS / CHEST / TRICEPS
 3 ROUNDS OF EVERYTHING

CIRCUIT 1:
TRICEPS ROPE EXTENSIONS: 15x
SINGLE ARM, CABLE FLYS: 20x each arm
UPRIGHT ROWS (on cable machine w/ straight bar) 20x

CIRCUIT 2:
FLAT BENCH, BARBELL BENCH PRESS: 25x
TRICEP DIPS ON BENCH: 15x
REVERSE FLYS: 15x

TUESDAY. 10.18

WEDNESDAY. 10.19
Boxing @ East Coast Fighter

THURSDAY. 10.20
60 MINUTES SLOW FLOW POWER YOGA
@ Enlighten Yoga

FRIDAY. 10.21
REST DAY

SATURDAY. 10.22
Boxing Bootcamp @ East Coast Fighter  

SUNDAY. 10.23

5 mile walk all over uptown CLT
+ 7 mile bike ride around uptown & South End

Charlotte did this really neat thing on Sunday called Open Street 704, where they created a "car free" streets for everyone to get out - walk, bike, run - without cars on the streets. They were setting up as Adam & me were coming back in from our walk so we decided to head back out on our bikes. It was such a perfect, active day outdoors! 

MONDAY. 10.24
CARDIO / 35 minutes
20 minutes / stair master / level 8
15 minutes / treadmill / walk . 25 mile, run .25 mile

FULL BODY CIRCUIT / 3 ROUNDS OF EVERYTHING
FLAT BENCH DB PRESS: 20x
REVERSE LUNGE + KNEE UP + SHOULDER PRESS: 10x on each leg / 20 presses total
DB TRICEPS EXTENSIONS: 15x
PLIE SQUAT + BICEPS CURL: 20x
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