Had a great relaxing weekend with the family! I didn’t write a meal plan or work out plan for yesterday or today, so I took the weekend off to spend some time with my step daughter Kai.
My husband, Kai, and I got to meet our lil’ niece/cousin for the first time this weekend! Her name is Ellie and she’s 18 months old, an absolute doll with the thickest, darkest, curliest eyelashes! She’s so adorable. Kai and Ellie got a long really well, Kai was so excited to meet her cousin for the first time. She would mention her every 10 minutes before she met her.
They played with dolls, pushing the dolls in the stroller, climbing up and down and up and down the stairs, sharing and having a good time. It was a great weekend, much needed.
Right now I’m sitting on the couch catching up with my TV show ‘Nashville’ typing out my work outs and meal plan that I had written earlier today. When Derek gets back from dropping Kai off in Vantage, we’re gonna go to the grocery store to buy groceries for the week.
Here’s the workouts and meals I have planned for the week. I wrote Saturday’s and Sunday’s too so I won’t make any mistakes!MONDAY Breakfast: 1/2 oatmeal with handful of blueberries Snack: Raw mixed veggies Lunch: Lean meat and vegetable salad, minimal dressing Snack: Banana Dinner: Turkey, black bean, corn, quinoa, cheese whole wheat wrap WORKOUT: -20 minutes interval rowing -10 chin ups -15 30lb barbell stiff legged good mornings -15 hyper extensions -15 50 barbell dead lifts x3 -15/15 20lb dumbbell rows -10-10-10 50-40-30lb drop set cable row -15 40lb barbell back row -15 50lb lateral pulls x3 TUESDAY Breakfast: 2 scrambled eggs, 2 sausage links Snack: 1 hard boiled egg, 20 almonds Lunch: Lean meat and vegetable salad, minimal dressing Snack: Apple Dinner: Turkey, black bean, corn, quinoa, cheese whole wheat wrap WORKOUT: -Basketball Court Sprints (4 lengths) -Basketball Court Diagonal Lunges (2 lengths) -5-10-15 overhead squat press (5-8lb medicine ball) -10 jump tucks x3 -16-8-8-16 Swiss ball hamstring pull-in -15 80lb stiff legged dead lifts -10-10-10 40-30-20lb hamstring curl drop set x3 -20/20 barbell step ups -15-15-15 50-75lb leg press -10-10-10 100-75-50lb smith machine deep squat drop set x3 WEDNESDAY Breakfast: 1/2 oatmeal with tablespoon almond butter Snack: 20-30 almonds Lunch: Lean meat and vegetable salad, minimal dressing Snack: 1/2 cup Greek yogurt with chia seeds Dinner: Chicken with brown rice WORKOUT: -20 minute treadmill sprints (90 second sprints / 60 second sprints) -20/20 10lb deltoid raises -10 15lb shoulder press -15 30lb barbell shoulder row x3 -10/10 15lb dumbbell tricep kick backs -10 25lb overhead tricep extensions -10/10 single leg tricep dips -10-10-10- 40-30-20lb drop set tricep pulls x3 THURSDAY Breakfast: 1/2 cup yogurt with chia seeds Snack: 2 hard boiled eggs Lunch: Lean meat and vegetable salad, minimal dressing Snack: Banana Dinner: Chicken breast with quinoa WORKOUT: -20 minute stair master single leg step ups (20/20 each leg, 5 sets) -15/15 single leg lunges with bosu ball & medicine ball (5-8lb medicine ball) / 15/15 lunge pulses / 15/15 overhead pulses -15/15 single leg Swiss ball raise / 15/15 pulses -15 wide plie jump squats / 15 pulses x3 -20 30lb plie squats -15 75lb deep squats -15/15 20lb single leg dumbbell dead lift x3 FRIDAY Breakfast: 1/2 cup oatmeal with chia seeds Snack: Raw mixed vegetables Lunch: Lean meat and vegetable salad, minimal dressing Snack: Banana Dinner: Chicken Alfredo Pasta! WORKOUT: -Basketball Court Sprints (4 lengths) -1 minute high knees -10 burpees -1 minute high knees -10 jump tucks -1 minute high knees -20 mountain climbers x3 -15/15 15lb hammer curls -10/10 15lb cross over curls -15 30lb barbell curls x3 -15 Swiss ball v ups -15/15 Swiss ball cross over crunch -15/15 bosu v ups -15/15 Swiss ball oblique raises x3 SATURDAY Breakfast: 1/2 cup oatmeal with 1 sliced banana Snack: 1/2 cup cottage cheese Lunch: Turkey, gouda cheese, ranch whole wheat salad Snack: 20 almonds Dinner: 2 hard boiled eggs, 20 almonds, apple (if I go to a ladies rager this night, haha!) WORKOUT: -20 minute treadmill -20 minute stair master -20 minute stationary bike -20 minute elliptical SUNDAY Breakfast: 1/2 cup Greek yogurt with chia seeds Snack: 1/2 cup cottage cheese Lunch: Turkey, gouda cheese, ranch whole wheat salad Snack: Raw mixed vegetables Dinner: Chicken breast with sweet potatoes REST DAY!
That’s what I have written so far! *Whewww*! Let’s see what happens! Right now I’m going to start boiling eggs for the week and finish up my episodes of Nashville before I crush this week!