If you’re new here, #MotivateME Monday is a weekly link-up co-hosted by myself and Running Rachel for accountability and encouragement. It’s a place for us to share goals, plans, successes and have each other to pick us up to keep moving forward.
Happy Monday everyone!
Are you back to the grind this week too? We had the mad dash for school and work this morning and while it seemed so rush rush, although it’s also nice to be back into a routine. I eat way more fruits n veggies when I’m busy at work than when I’m at home. Routines are a great way to stay on track with fitness and eating.
When I’m working I have an “eating routine”. It looks a little something like this:
5:30 am PRE-WORKOUT FUEL – Black coffee and an egg omelette (I pre-make these by baking them in muffin tins on the weekend).
7 am BREAKFAST – Protein shake, usually frozen fruit, a banana, a handful of spinach, 1 cup of unsweetened vanilla almond milk, 1 scoop of Progressive Vegan Unflavoured Harmonized Protein Powder, 1 TBSP of ground chia.
10:30 am MID-MORNING SNACK – an apple (I keep a bag of apples in our work fridge) and coffee #2 (also black).
12:30 pm LUNCH – I only take a 30 minute lunch break now so I no longer #RUNch and now have to get my workout in at 6am. For lunch I usually have a spinach salad with my homemade raspberry vinaigrette dressing, unflavoured greek yogurt, and a can of tuna or salmon, or some cooked chicken.
Throughout the afternoon I drink plain hot water and refill my cup as soon as I empty it.
3:30 pm SNACK – Usually a few rice cakes
6:30 pm DINNER – this is where admittedly my healthy eating starts falling completely apart. Our family has to rush off to sports 3 out of the 5 nights of the week so dinner needs to be quick. Last year I failed to plan dinners and grocery shop ahead of time so we ate fast meals far too often. This year I’m changing this up by planning our meals, and will transition to making these on Saturday and Sunday afternoons and refrigerating them.
This week our dinner plans are: Mon -Leftovers, Tues – Classic Weeknight Tacos, Wed – Grilled Cheese Sandwiches & Salad, Thurs – Spaghetti (I’ll be making the Slow Cooker Spaghetti Sauce from the Cooking With Campbell’s website), Fri – Salmon rice & veggies.
I honestly find having a routine helps me to have the groceries on hand for my meals and helps me to stay on track to give my body the fuel it needs.
Last week’s fitness turned out to be pretty good considering I was home with the kids. While being at home is not conducive to healthy eating for me (gimme all.the.chips!), it’s fantastic for fitting the fitness in. Here’s what my fitness week ended up looking like:
Monday – Spent 30 min on my bike on the trainer in the basement, followed by 20 min of kettlebell swinging. Later that afternoon I took the kids to an indoor rollerskating rink for 3.5 hours. It was my youngest daughter’s first time on skates (Amber is 4), so she spent her skating time on the carpeted area learning to get her balance. Three hours later she could “skate” independently from one end of the carpeted area to the other. She even skated once around the concrete rink with assistance. I’m so proud of her for not giving up. She was so determined to skate just like her sisters, and I asked her repeatedly if she was having fun, if she was ok, and if she wanted to stop. She finally told me to stop asking. LOL!
Tuesday – Ran 10.23 km (6.38 miles) with the o’dark thirty running crew at 6:30 am. I had a hard time keeping up with speedy Becky. I then spent the day babysitting 5 little girls, so I took them for an afternoon leisure swim at the local recreation centre. I had a blast with them!
Wednesday – New Year’s Eve. Ran the 5k Running Room Resolution Run with Jason, Jared and Juliette. This was an untimed race with no formal start or finish line, so we all used our GPS watches to record our times. The route for the event was about 600 meters short so Juliette and I ran out 300 meters and back to make an even 5k. Steps: 10,220
We had a blast, then afterwards we headed to Juliette’s house for a NYE white trash bash – I attempted to dress as trashy as I could with my WalMart finds.
Thursday – Active rest. We had a nice quiet day at home and I cleaned/organized 4 messy bedrooms. Steps: 4252 (I forgot to wear my FitBit for part of the day).
Friday – Ran 8.31 k (5.16 miles) with the o’dark thirty crew. I had a REALLY hard time keeping up with the girls. My lungs couldn’t get enough air, my heart was racing, and I had no power in my legs. I guess I hadn’t fully recovered from Wednesday night’s 5k race. Steps: 14,375
Saturday – Spent 60 min on my bike on the trainer in the basement, followed by 20 min of kettlebell swinging. To make the time go by faster I did a 10 min warmup, then cycled hard for 2 min, then easy for 2 min, followed by a 10 min cool down. Steps: 3,336
Sunday – Thanks to my awesome running pal Juliette who watched my kids for me, I was able to get out Sunday afternoon and tackle a 15.61 k (9.7 mile) solo run. The weather was pretty because we had gotten some snow, then some rain, then it was turning cold so everything was starting to freeze. Yuck! Steps 22,443
Total steps for the week: 57,815
This year my goal is Ironman 70.3 Muskoka in July. Because planning out my fitness helps with accountability, I’m sharing with you my fitness plan for this week. I need to start incorporating more swimming, cycling and weights into my routine, so here’s this week’s plan:
Monday – Lunch time weights at the gym + 30 min ride on my indoor trainer after the kids go to bed.
Tuesday – 10k morning run with the o’dark thirty club
Wednesday – 6am spinning class + 30 min of kettlebells after the kids go to bed
Thursday – 10k morning run with the o’dark thirty club
Friday – 30 min of lap swimming
Saturday – 20k run
Sunday – 1 hour ride on my indoor trainer + 30 min of kettlebells
Join the link-up!
You can join anytime, share your meal or fitness plan below and let’s support each other!
Have an active and healthy week everyone!
Do you plan out your meals? Do you prepare your meals for the week on the weekends?