Weekly Meals and Moves – 1/6 thru 1/12/14

Hi folks!  I still owe you a post about my theme word for 2014 and the things I plan on accomplishing this year.  I realize that we are 5 days into the New Year, but I wanted to take a few extra days to mull over my word – what it means, how I envision it unfolding, and choosing goals based on the S.M.A.R.T. principles.  Hopefully, that post will be up this evening.  In the meantime, I can tell you that I am once again meal planning and mapping out my workouts for the week.  Looking back, I realized that I was most successful when I planned ahead (duh!), so that’s what I am going to be doing. I’ll be sharing my weekly meals and moves on Sunday mornings. Hopefully, it will inspire you to try some new recipes, take on a new workout, or maybe start planning out your own week.

Cooking in Our Kitchen This Week:

  • Lunches – Grilled chicken salad. The hubby and I both take a our lunches to the office. Hubby works as a project manager for a commerical construction company which means he doesn’t always have access to a microwave when lunchtime rolls around. Therefore, we’ve found that salads are one of the easiest salads.  We cook up a bunch of chicken on Sunday afternoon, then pack our salads for the next day each night while preparing dinner.
  • Monday Night Dinner – Turkey Spaghetti (using spaghetti squash in place of noodles.
  • Tuesday Night Dinner – Slow-Cooker BBQ Sandwiches
  • Wednesday Night Dinner – Dinner w/ my in-laws.
  • Thursday Night Dinner – Chicken Stir-Fray
  • Friday Night Dinner – Homemade Pizzas
  • Saturday Night Dinners – Leftovers

Getting My “Sweat” On:

weekly workouts

The majority of my workouts this week will be from the Physique 57 DVDs (review to come in a  few weeks). I have added in a day of walking, and 2 rest days as I find my body needs the extra day due to pregnancy.

So that’s my plan. Over to you guys, what meals are you going to whip up in your kitchens this week?  What’s on your training schedule?

Weekly Moves and Meals – 10/6/13 thru 10/11/13

Another Sunday, another plan of eats and workouts.  This week’s plan will be a bit shorter as on Thursday, the hubby, daughter and I will be going on A CRUISE TO THE BAHAMAS!!   Can you tell I am excited? Not only is this my very first cruise, but it is also our first family vacation (of any length) in over a year.  I am looking forward to the trip!  Since the early part of our week will be busy finishing up packing and squeezing in a few WODs at our Crossfit box, I am once again relying on our crockpot and make-ahead casseroles to get dinner on the table.

Cooking in Our Kitchen This Week:

  • Crockpot Paleo Honey Mustard Pork Tenderloin –  This is one of 3 or 4 crockpot pork tenderloin recipes that we rotate thru on a fairly regular basis.  This ones makes leftovers which are killer in a sandwich or over cauliflower-rice (if you are grain free).
  • Sundried Tomato Bake – This is straight from the Everyday Paleo Cookbook.  All you need to chicken breasts, a jar of sundried tomatos, and basil.  I will assemble this Monday evening and pop it into the oven after our WOD on Tuesday. It will be baked and ready to eat by the time we get done with our showers.
  • Crockpot Chili – Now that there is a hint of fall in the air, I find myself craving chilli. I don’t have a set recipe for this one.  I just combine ground beef, tomatoes, spices and any other veggies that strike my fancy and let the flavor simmer together all day long.  Yummy.

Getting our “Sweat” On:

  • Monday: Crossfit
  • Tuesday: Crossfit
  • Wednesday:  Rest Day – We will be finishing up packing and preparing for the cruise.
  • Thursday: Rest Day
  • Friday:  WOD on the cruise ship (Not sure what will be doing exactly but I will share our WOD next week on the blog)
  • Saturday: WOD on the cruise ship
  • Sunday: Rest Day

So there’s the plan.  I am going into this week with the understanding that this plan is a bit more fluid than most.  Depending on what’s happening on the cruise, and how we feel, we could do more workouts or less.  Either way, we have a plan and that’s helping to guide us!

Over to you guys, what meals are you going to whip up in your kitchens this week?  What’s on your training schedule?

Sunday Launch: 3/17/2013

Sunday afternoons are probably my favorite time of the week.  My husband and I strive to make Sunday afternoon the time where we have absolutely no plans, no to-do lists – a time where we can just rest before the  business of the week settles in.  I really notice a difference on how I feel on Mondays now that I am using Sunday afternoons as a restful period.

This past week was pretty good.  I managed to get in all of my planned workouts, ate on plan 90% of the time, got a good amount of rest, and handled unexpected work stress in a healthy manner.  The highlight of the week was a phone chat I had with Amanda from Run to the Finish.  Amanda is hosting a Spring Challenge – part of which includes weekly group chats that are meant to encourage and empower.  During our chat, Amanda asked what 1 thing could I do to ensure that I was working toward my goals (lose 20 lbs).  I told her that for me my biggest key to success was planning ahead – specifically planning my lunches.

When I plan my lunches and bring them to work, I eat on plan the entire day. But on those days that I don’t plan ahead, I either make a run thru the drive thru or skip lunch altogether, which leads to mindless snacking before dinner.  Either way not good.  So Amanda challenged me to set aside time each Saturday afternoon to plan and prep my weekly lunches. She also suggested that I only bring lunch 4 days a week, allowing 1 day a week for eating out with co-workers.  She said that 1 lunch out would allow me to focus on enjoying the meal rather than worrying over “not blowing it.”

So I am taking her advice. I planned out my lunches yesterday afternoon, prepped them earlier this morning, and am planning on enjoying lunch out with co-workers on Friday. 

So what’s going in my lunch bag this week?

1. Frittata with honeydew melon, cantaloupe, and peach fruit salad

2. Applegate Farms sliced ham, avocado, and roasted almonds

3. Turkey meatloaf with roasted broccoli

4. Grilled chicken salad

In addition to planning out my lunches, I have mapped a meal plan for our family dinners this week. I am trying a few new recipes and will be sharing one of them later this week in another installment of “Inside Kim’s Kitchen”.

Last thing I’ll share in this post is my weekly training plan.  It is nearly identical to last week’s plan but I have added in a few extra runs. The hubby and I ran/walked a 5K on Saturday and finished in 36 minutes. Given that I ran/walk the 5K with minimal training and finished just 3 minutes slower than my personal record, I am motivated to try and train for a new 5K PR. The extra runs will allow me to build my endurance again and incorporate some speedwork.

Well, that’s all I’ve got for now. Time to go stretch out on the couch and catch a quick nap.

Your turn:   What lunches do you take to the office?  Workouts you are looking forward to this week?  Tell me about the workouts you’ve got planned this week?

 

Weekly Workouts: 2-3-13 to 2-9-13

Good morning everyone! It’s a chilly and frosty Sunday morning here in South Georgia.   So I’m bundled up in a blanket, sipping a steaming cup of coffee, and hoping that the temps rise before my scheduled afternoon run. While I prefer running in cooler temps, I get grumpy if I have to run when the thermometer dips below 50.  ( Major props to those of you who run in much colder climates.)

My run this afternoon will kickoff what I hope to be the start of  a great week of workouts. Here’ s what my schedule looks like this week:

workouts 2-3 thru 2-9-13

 

A few things to note about my training.  My running girls and I still have our sights set on running the 2014 Disney Princess Half Marathon.  However, we have a few local 5K’s and 10K’s that we’d like to improve our time in.  So our plan is to use our weekday runs to focus on increasing our 5K speed.  The Saturday runs will be devoted to running a 5K at race day pace and then adding extra mileage per the Galloway training plan.  Those extra miles will be covered using the Galloway method (run/walk intervals). 

Since we will be running quite a bit, I decided that cross-training was very necessary. So I’m adding in 2 day of “aerobics” each week. Those days might be an aerobics class (taught by me), a workout DVD, or even a swim — not running. Additionally, my husband and I are once again lifting weights together. 🙂   We opted to follow the Men’s Health Beach Ready Workout Plan.  The plan consists of 4 phases each lasting 2 weeks. The phases have 3 workouts which mix upper body and lower body exercises. The goal of the plan is to increase strength and build muscle.

Lastly, I am participating in Amanda @ Run to the Finish ‘s Spring Bootie Buster Challenge.   The challenge officially begins tomorrow, so if you are interested click the link and register before it’s too late. 

Alright, I smell eggs and turkey bacon wafting thru the air. Think that means the hubs has breakfast ready.  Chat with ya’ll later.

What workouts are you tackling this week? 

Weekly Workouts: 2/18 Thru 2/24/13

Good morning everyone! It’s a chilly, windy Sunday morning here in South Georgia. For the first time all winter, the temps have dipped below 30 degrees. And I’m loving it – until it’s time to go for a run. My wardrobe is seriously lacking in cold weather running gear. But a gift certificate from the hubby for Valentine’s day is going to remedy that situation very soon. 🙂

I am in the final two weeks of Tina’s Best Body Bootcamp and I can’t say enough good things about the progress I’ve seen in my weight, my muscle tone, and overall strength. I seriously considering signing up for Round 5 but my spring training schedule is taking a different track.

Last week, the group of girls that I run with and I had a really long discussion on where we saw our running going. And we all decided that we want to run a half-marathon….and the run we want to run is the 2014 Disney Princess Half Marathon. So they nominated me as the point person to find a plan that would take us from running 5K’s to Half-marathons without totally beating our bodies to death. A quick check of Rundisney.com and I had Jeff Galloway’s Training Plan in hand.

We took the plan for it’s first spin this week and loved it. We finished 3 runs in good time AND – most importantly felt strong. To supplement our training, we are adding in a weekly aerobics class that will have elements of yoga, strength, and core work mixed in.

With all that being said, here’s what my workout schedule looks like this week:

Weekly Workouts 21813

Your turn: Tell me what workouts you are looking forward to this week.  Are you training for any races or events?

Weekly Workouts – 1/7 – 1/13

Good morning everyone! How is it Sunday already?  The weekend seems to just fly by for me.  Anyways, I hope you had and are having a fantastic weekend.  My weekend has been pretty good.  Friday night, the hubby, daughter and I just lounged around on the couch watching football.   We all went to bed pretty early in attempt to catch up on the sleep that we had missed due to the holidays.  It worked!

I woke up around 8:30 Saturday morning refreshed and eager for my 5K run.  I met my running group at the local track and 9.  We did a quick warmup on the track (it was 32 degrees so we want to loosen up our muscles before we ran) and then headed to the 5K course.  I started out strong but a quarter of a mile in my left knee began to bug me.  By half a mile the little nagging pain had turned into a full-blown throbbing/stabbing pain.  I walked for another quarter of a mile and attempted to run again.  But my the first mile marker it was clear that running was not an option.  I told my running group that I was going to walk the rest of the way and encouraged them to go on. But those girls stuck right with me. Love them!

My knee has been feeling a bit stiff after longer runs for a few weeks.  I have tried to baby it with extra icing post-run, stretching, extra rest days, and even some e-stem treatments.  However, the knee is still angry. This morning it is swollen, stiff, and painful to walk on.  The last time I had these symptoms I was diagnosed with tendonitis and forced to take a full 8 weeks off from everything!

My running group and I are scheduled to run the ZoomaRun 5K in two weeks.  We have been planning this run (and the associated trip) for nearly months. In an effort to get my knee better for them, I am avoiding all runs and any high impact cardio for the next 2 weeks. I will then take an additional 2 weeks off after the ZoomaRun.   Following the rest period, I will slowly add running back in – 1 run per week in February, 2 runs per week in March, and then back to 3 runs per week in April and forward.

So if I am not running – what will I be doing in the way of workouts?  Best Body Bootcamp as created by Tina. Round 4 of Best Body Bootcamp launches tomorrow.  And the workouts are scaleable – which means I can do them while my knee heals.  Here are my weekly workouts:

ww 1-7 thru 1-13

 

For the cardio circuit and interval workouts, I will be doing walking. I will either change the speed or incline to create my intervals. I have done Tina’s workouts in the past and gotten a great burn without the impact, so I am feeling positive that Best Body Bootcamp will keep me on track while my knee heals. 

Alright, time for me to get a cup of coffee and wake up the rest of the family.  Have a great day, ya’ll!

Tell me about your workouts for the upcoming week.  Are you dealing with any injuries?

Weekly Workouts – 12/10 – 12/15

Good morning! It’s another beautiful Sunday morning here in South Georgia. As the new week unfolds, I am busy prepping lunches, meal planning our family dinners, and scheduling my workouts for the week. Here is what my workout schedule looks like for this week:

 

Workous Week of 12-10

I have  made a few tweaks to both my workouts and my nutrition plan for this week.  I have mentioned several times on the blog that I have really been struggling to lose the 20 or so pounds that I have gained between November 2011 and January 2012. In spite of changing my workouts, modifying my diet, and even using medication the pounds have not budged. Last week, I went back thru my fitness journal and analyzed all of my workouts and meals from the time period when I was my lowest weight. 

That analysis revealed 2 things.  First, every day I walked at least 3 miles in addition to my other workouts (i.e. runs/aerobics/lifting). Second, I was not consuming more than 30 grams of sugar per day.  My goal for this week is to walk 3 miles every day and to consume less than the 30 grams of sugar.  I am hoping that these small tweaks my jump-start my weight loss once again.

So, it’s your turn. What workouts have you scheduled for the upcoming week? Any goals you want to share?

A Week of No Workouts

Last week, I did not work out a single time. No evening runs, no early morning yoga sessions, no lunchtime walks….nothing, nada, zilch.

The week of no workouts was unplanned.  Last week our church held its annual fall revival which meant my days looked like this:

5:00 a.m.: Wake up, make coffee, get hubby out the door to his office

5:45 – 6:15 a.m.:  Shower, dress, eat breakfast, put on makeup, pack lunch, and load up car

6:15 – 7:00 a.m.:  Wake up daughter, dress her, give her medicine and breakfast, drop her off at sister-in-law’s

7:00-7:30 a.m.: Commute to work

7:30 – 5:00 p.m. – Work with an hour for lunch. Spend lunch hour eating in the car while driving to and from errands.

5:00-5:30 p.m. – Commute home

5:30 – 6:45 p.m. – Arrive home, freshen up, eat something, get hubby and daughter ready for church, head out the door

6:45-9:15 p.m. – Revival

9:15-10:15 p.m. – Return home, unwind, and prepare for next day, crash into bed.

Monday I had ever intention of squeezing in a workout either before revival or afterwards. But Monday evening came, and I was extremely tired and opted not to workout.  By Tuesday evening, I realized that I would be doing more harm than good if I tried to add in workouts to an already jammed scheduled.  So I didn’t work out AT ALL.

And guess what happened?

Nothing. Nope, the world did not stop spinning, I did not gain a ton of weight, and the clothes in my closet did not stop fitting in just 7 days.  If anything, I feel stronger now, eager to get back into training.  Given how much better my body feels with the rest, I am adding in 1 full rest day each week to my training schedule. Here’s what’s on tap for this week:

Monday: 60 min jog

Tuesday: Lower Body Weight Session

Wednesday: 30 mins HIIT jump roping

Thursday: 60 min jog

Friday: Upper Body Weight Session

Saturday: 5K Run

Sunday: Total Rest Day!

Have you ever taken an entire week off from working out?

Weekly Workouts: 10/15/12 – 10/21/12

I ended my post yesterday with a promise to be back later in the evening to share my weekly workout plan. However, life got in the way and I was unable to make it to my blog until today.  But better late than never….right?

The first week of figure competition training was intense.  Due to muscle fatigue and soreness, I was only able to complete 3 of the 6 workouts that my training plan called for.  Frustrated and disappointed in myself, I reached out to Terry.  He assured me that lots of people struggle in the beginning and suggested I scale back my lifting workouts to 3 times per week until my fitness level increased. He also recommended that I aim for 5 – 30 minute cardio sessions per week. Since I am already running 3 times per week for 30 to 45 minutes, I only have to add in an additional 2 cardio sessions.  With all that being said, here is my training plan for the week:

  •  Monday:  2.2 mile run with my running group
  • Tuesday: 30 minutes of Jump Sport Trampoline work and Week 2, Workout #1
  • Wednesday:  30 minutes of cardio – either walking on treadmill or Zumba
  • Thursday: 2.2 mile run with my running group
  • Friday: Week 2, Workout #2
  • Saturday: 5K run
  • Sunday: Week 2, Workout #3

 This training plan is still challenging but seems more manageable with both my schedule and my fitness level.

What do your workouts  look like this week?