Meal Prep Recap and WOD (workout of the day)

Meal Prep Success

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So my meal planning was a success!  Even the dogs and kids got in on the fun!  Well the dogs got in the way a bit!  Yes, my kitchen looked like a bomb went off, but now I feel much more prepared going back to work and ready for sports practices this week.  I cooked mostly basics to keep in the fridge or freezer to create my meals from this week.  This will make dinners much easier.  Here is what I made:  ground beef, baked chicken breast, cut up veggies, garden salad, sweet potatoes, rice, hard boiled eggs and my no bake energy bites.   I have to share how I cooked my sweet potatoes.  I used my crockpot!  

Crock Pot Sweet Potatoes  Sweet Potatoe

4-5 Medium Sweet Potatoes

Wash and Scrub your sweet potatoes but do not dry them.  This water will be needed n your crock pot.  Put them into your crock pot and cook on high for 3-4 hours until cooked through.  Store in the refrigerator or cut in chunks and freeze for later meals.  

This was sooooo easy!  Why have I not been cooking my potatoes in the crock pot?  And who knew you could freeze them too.  

Workout Of The Day

Today’s workout was a good one!  The focus was on upper body and core with cardio bursts throughout.  Give it a try!  

Warm Up:  5 Minutes on the treadmill at an easy jog pace.  You could bike, use the elliptical or row to warm up as well.  

Set 1

  • Single Arm Kettlebell Curl Press (use a dumbbell if needed)
  • Front Raise and Lateral Raises

Perform each exercise above for 10-12 reps.  Complete two to three times.  


  • Row 3 Minutes (at a difficult pace, note your meters rowed)
  • Run 3 Minutes (at a push pace, note your pace)

Set 2

  • Bicep Curls using cable machine (use dumbbells if needed)
  • Pull Ups  (use assistance if needed)
  • Tricep Dips (use dip machine or a bench)

Perform each exercise above for 10-12 reps.  Complete two to three times.


  • Row 3 Minutes (try to beat your previous meters rowed)
  • Run 3 Minutes (increase pace from your previous push pace)

Final Blast* :  Perform each of the following for 30 seconds.  Complete 2-3 rounds.

  • Battle Ropes (in a squat position lift the ends of the battle ropes and make waves in the outstretched ropes)
  • 1 PushUp-1 Plank Knee to elbow
  • Wall Balls (using a 10-20 pound wall ball stand approximately 16 inches from the wall.  Hold the ball at chin level squat down into a deep squat position and propel yourself up from the squat position while driving your heels on your way up and using hip action to propel the ball to the top of the wall.  

*There are some great tutorials on the web for the final blast exercises.  

Always follow your workout with a cool down and stretch.  

Upper Body Core and Cardio Workout

I hope you all have a great week.  It’s back to work for me this week!  I am actually excited and ready to go back to school.  

Teachers are you excited to go back to school?  Parents are you ready to send your kids back?


Running and Upper Body Workout

Hi everyone, the other day a friend of mine and I did a killer workout that I wanted to share with you guys.  We are both trying to work on our upper body strength right now.  Me for the Spartan race in a few weeks and her for an upcoming trip  to Hawaii.  So yesterday our workout focused on mostly upper body, running and core.  This is a great workout you can do anywhere.  We ran outside, but you could easily run on the treadmill.  Give it a try.  I guarantee you will feel your arms the next day!  

Following my workout I had my current favorite breakfast.  Egg white oatmeal!  I know that sounds really odd but it is very yummy and super filling.  

Start with a large bowl.  The oatmeal will grow!  Stir 1 cup water with ½ cup of gluten free oats.  Microwave for 2 minutes.  Slowly pour in while stirring ½ cup of liquid egg whites.  You will have to stir fast while pouring so the egg whites don’t clump.  Return to the microwave for 3o seconds.  Stir.  Microwave for 30 more seconds and then stir.  I like to mix in ½ cup of fresh blueberries, 1 tablespoon of almond butter, sprinkle of cinnamon and stevia to taste.  Give this a try it is delicious!  Now for the workout details!

Things you will need for the workout:  Weights, Water, Towel and Mat

Notes:  For your weights you want to have a heavier set of weights.  The reps are 8-10 so you want to make sure you are challenging yourself with your weight size.

Running and Upper Body

  • Warm Up
  • 1 Mile Run Easy Pace
  • Upper Body Strength Training (you will perform 3 sets of 8-10 reps)
  • Shoulder Raise
  • Standing Arnold Press*  
  • Reverse Delt Flys
  • Squat to Shoulder Press
  • Upright Rows
  • Run 1 Mile Hard Pace
  • Repeat Upper Body Strength Training
  • Run 1 Mile Hard Pace
  • Repeat Upper Body Strength Training
  • Run Easy Pace 5 Minutes
  • Core  
  • Plank (hold for 1 minute)
  • Jack Knife Abs
  • Plank (hold for 1 minute)
  • Jack Knife Abs
  • Stretch (I like to incorporate yoga stretches into my workout at the end)

Arnold Press Form:

Jack Knife Abs: