What is it about the weekend that just makes me toss the nutrition and fitness plan and go hog wild!? Oh, that is just me… not you? Last weekend I fully enjoyed spending time with family, 5 hours in the car (across the state), and my cousin’s delicious home made brownies. You know how much I love sweets.
It has been years since my husband has been back to STL to visit his family. The boys and I have visited each time we flew back from California to Missouri. It was a must visit for Independence Day.
We had a great time catching up, watching the kiddos play together, and reconnecting. I fully enjoyed eating lots of pizza, appetizers (not the healthy stuff but the chips and dip good stuff), and brownies. Yum.
Now that the quick trip (Saturday-Sunday) is over, it is time to hop back on the healthy eating and moving train. I have some big health and fitness goals… and I need to pick back up and not lose momentum. I had a lot of time to think about my weekly goals on the quiet car ride back to Kansas City. Yay for sleeping kiddos!
Last week, I stuck to my healthy eating and workouts. I ran within my heart rate zones and did the strength workout plans from the 21 Day Fix.
Monday: 21DF Total Body Cardio Fix + 4 mile HRT run
Tuesday: 21DF Upper Body Fix + 3 mile walk
Wednesday: 21DF Lower Body Fix
Thursday: 6 mile heart rate training run + PiYo Fix
Friday: 4 mile walk (#All4Run Virtual Race)
This week, I will be re-learning how to fit in fitness with the boys home. Hello real summer vacation with three boys home wanting to be entertained every moment. Here is my fitness plan for the week:
Monday: 21DF Dirty 30 + 1 mile walk w/ the boys
Tuesday: 21DF Total Body Cardio Fix + HRT run while boys ride bikes
Wednesday: 21DF Upper Fix + HRT run while boys ride bikes
Thursday: 21DF Lower Fix + walking the KC Zoo
Friday: 21DF PiYo Fix + HRT run while boys ride bikes
Saturday: Solo Run!?
My nutrition and meal plan for the week is pretty much the same meals every day with the exception of dinner. I find that repetition helps me know what to eat every few hours. I am focusing on getting at least 100g of protein (goal of 150g) and hitting between 1400-1700 calories.
Breakfast: 2 HB Eggs + Ezekiel Toast + Cheese + Snap Peas
Snack: Beef Jerky
Lunch: Protein Shake (Protein Powder + AM + Banana + Spinach)
Snack: Cottage Cheese + Pineapple
Dinner: Protein + Double Veggies + Complex Carb
Water: at least 100oz
Welp, there you have it… my fitness and nutrition plan for the week! I am over on myfitnesspal also. I am @RunningRachel if you want to friend me to help hold each other accountable also.
Have a healthy, active and productive week!
Nicole @ Fitful Focus says
Sounds like a great plan to me! It’s always tough getting back to it after a nice holiday weekend, but sometimes the break helps remotivate!
Kate says
Im so bad at consistency – especially after a holiday weekend! p.s. every monday at 4pm est I co-host a twitter chat about a common #fitmyth! Next week is about running and fleet feet is sponsoring! you might enjoy it!
Rachel says
Thanks! I’ll check it out. I am a terrible at remembering to to go twitter parties.
Kathryn @ Dancing to Running says
Fitting fitness into a busy schedule is never easy, but its always rewarding when we’re able to successfully do so.
Chicago Jogger says
I’m with you on the “throw out the window” plan on the weekend! Especially a holiday weekend 🙂 I still feel like I’m on an ice cream & barbecue high… I generally meal plan every week and try to stick to it!
CARLA says
You KNOW IM SO SO SO HERE to cheer you on, too.
<3
MCM Mama Runs says
Sounds like a great plan! This summer is the first summer that it’s clear to me how to get workouts in – get up early. And by early, I don’t mean before sunrise. Just early enough to run before my teen and almost tween get up around 10am. It’s a whole new world LOL.
Jenn says
Looks like a great weekend!
I used to eat the same thing every day, but I got bored, so now I switch things up a bit more.
jill conyers says
Looks like a great plan to get back on track! How do you like 21 Day Fix? I plan workouts and meals every week. Life is just easier that way.
Rachel says
I like the simplicity of the nutrition plan and how it makes you have to meal plan your day. The workouts are good. Kind of dull while you are DOING them… BUT the next day you totally feel what you did. 🙂