Gonna be a short and sweet one. I know some people have asked to see what a day of training is like for me. Honestly, every day is totally different and really depends on how my body is feeling that day. Most days, I train in two sessions. One around 10:30AM and the other around 5:30-6:00PM. Today is considered a high-volume day for me (and I eat accordingly to the amount of volume). Monday-Wednesday are usually higher volume days. Thursday is a low volume day. Friday & Saturday are high volume usually. Sunday is a rest day. That's my typical schedule. This week is a little different because I have a competition coming up on Saturday so Thursday will be a light day and Friday will be an off day full of mobility & rest & recovery!
So… today's morning session consisted of the following:
1) In 15:00, build to a heavy back squat x 1 rep.
3) EMOMx21 (7 sets): (I did all sets unbroken)
4) 3 rounds for time of: 10 burpee box jumps, 15 wallballs, 20 double unders, 8 toes to bar
....let's just say that one left me beat up and on the floor afterwards. Programming courtesy of CrossFit Invictus!
One thing I wouldn't dream of giving up is being a part of the class workout at CrossFit Q. It's my favorite part of CrossFit! I love that group class atmosphere where we are all sweating and suffering together and pushing each other. No better feeling! Tonight's class consisted of:
& that's my day today!
Let's face it… we've all been at that point in our lives where we are lacking motivation. It could be motivation for eating healthy, exercising, work, or just life in general. Adulting is hard. Motivation is not an easy thing to just stumble upon or produce every single day after day. It takes a ton of hard work and a positive mentality to make it a habit or to keep that fire within you burning. It's easy to say you are motivated, but are you really? What are you doing to become and stay motivated?
Finding motivation when you feel like you have none can be extremely difficult. More specifically, finding motivation to treat your body right tends to be the hardest. It's easy to pick out your flaws, dislike your body, grab a quick meal at a drive through or eat a bowl of cereal for dinner. I've been there. I know what it's like to live through many years of self-pity and no motivation to eat healthier or exercise at all. I hated my body and I didn't have any motivation to change it. BUT… I ended up finding the motivation to change my life around and become the healthy and happy person I am today (hence why I am writing this blog now). I never would have imagined back then that I would be where I am now, specifically writing a blog on motivation in hopes to inspire others to take that step towards creating the best version of themselves possible.
I am able to write about this because I created that motivation for myself back in 2012 and have made continuous effort to keep that same feeling day after day. How did I do that? I decided that the lifestyle I was living would no longer suffice. I took control of my health. Your body and what you do to it every single day is up to YOU and YOU only. Some people can eat endless food and sit on the couch all day and feel happy with their life. For me, that's not the case. Back in 2012, I wanted to wear a dress to prom with an open back but I was overweight and didn't like the way my back looked in the dress. My mom suggested that I try making better food choices and working out when I can and by the time prom came around, I would have been able to lose some of the weight. Yes, she suggested that to me but it was on ME to put in the hard work and constant effort. I went to school all day, worked at Wawa until 9 at night, and then would go up into my workout area above my garage and do a fitness DVD or rumba for an hour before bed. I made better choices with my food. The weight came off very quickly. Through this entire process, I found motivation within myself and no one else.
They say it takes a few weeks for something to become a habit but once it becomes a habit, you can't imagine life without that habit. That is what prioritizing my health and fitness has become, a habit. It's easy to make excuses of why you can't work out or how expensive eating healthy is… I've heard that hundreds of times. People tend to fear hard work. But I promise you this, if you make the decision to just TRY… simply TRY… your life with change for the better. No, you are not going to transform overnight. It's a long process and that's why having motivation every day can be hard, but it's worth it. So so worth it. Remember, we are all on our own journey. Your journey is your journey only. It's up to you to motivate yourself on that journey.
Before you go to bed tonight or first thing when you wake up in the morning, look at yourself in the mirror and tell yourself "I love you." It seems silly but trust me, it works. Say it to yourself and really mean it. And then prove it to yourself but taking care of your body with a healthy diet, regular exercise, water, sleep, and plenty of self-love.
Tips to stay motivated:
1. Take everything one day or one step at a time.
2. Wake up each morning with a positive attitude.
3. Create a dream board or a list of goals and hang it on your mirror/wall.
4. Reward yourself when you reach a goal.
5. Believe in yourself every single day.
6. Acknowledge your uniqueness.
7. Track and monitor your progress. (Before and after photographs, PRs in the gym, etc.)
8. Celebrate every achievement, big or tiny.
9. Don't compare yourself to others. You are on your own journey.
10. Focus on how you feel (mentally and physically), not the number on the scale.
11. Be kind to yourself. LOVE YOURSELF.
12. Reflect on the day before bed and set goals for how tomorrow can be even better.
I'll end by leaving you with one of my favorite quotes...
"Say it to yourself
over and over again, until its echo
becomes the lullaby that lulls you to sleep,
the chimes that wake you:
There is nothing I cannot do,
there is no one I cannot be.
Of this fact, YOU, have always been the only one that needs convincing."
-Tyler Knott Gregson-
Today I started my new and improved super busy schedule. Therefore, I decided to prep a few meals for my dinners this week to save some time. Normally, I prep a few types of protein (chicken, ground turkey, bison), a few veggies, and a few carb options in separate containers. I then pick and choose my meals depending on what I am in the mood for. However, sometimes having meals prepped and packed into containers is just easier. Which leads me to this yummy dinner I prepped for this week...
This meal is super easy to make and tastes delicious! Hopefully you like spicy things because this chicken sausage is hot due to the habanero in it. Here's the step by step guide on how to make this meal!
-1 package of Nature's Promise Pineapple & Habanero Chicken Sausage
-Two bags of steam fresh whole grain brown rice
-Two heads of organic cauliflower
-1 container of mango salsa (or make your own salsa)
1. To roast the cauliflower, pre-heat the oven to 420F. Spray a baking sheet with Nature's Promise olive oil cooking spray. Chop the cauliflower heads into pieces and align them on the baking sheet. Spray the cauliflower with the same cooking spray. Use any seasonings you prefer (I used crushed red pepper flakes and garlic powder). Roast in the oven for 20 minutes or until the cauliflower turns a little golden brown on the tips.
2. The rice is super simple. All you have to do is follow the directions on the bag and steam the rice in the microwave for 3 minutes and it's done!
3. Place the package of chicken sausage in a pan with 1 inch of water over medium heat. Cover with a lid and let it cook until all of the water evaporates. Then let the sausage brown in the pan for 3-4 minutes, turning to make sure all sides get browned. Optional: slice the sausage into pieces and let them brown on each side of the slices.
4. Measure out the desired amount of rice into containers. I measured out one serving (136g) of rice into each container.
5. Add 1 serving (18g) of mango salsa on top of the rice.
6. Add 1 link of the chicken sausage on top of the rice and salsa.
7. Lastly, measure out the desired amount of roasted cauliflower into the containers. I weighed out 100g of cauliflower for each meal.
8. Extra: I measured out 50g of avocado for the meal I was eating for dinner tonight. For the other meals, I will measure out 50g of avocado that morning/day so that it does not spoil during the week. You could also sub a Wholly Moly Guacamole Cup for the avocado for convenience purposes!
And that's it! Put the lids on and pop those babies into the fridge to enjoy for dinner at a later date! Super easy and quick to make. The macros for one meal are: 45C / 11F / 18P for those who track their macros. Hope you make this meal and enjoy it as much as I did!
I am passionate about creating a healthy lifestyle for myself & helping those around me.