Meal 1: egg muffins with pork sausage, kale and sweet potato; 2 clementines; bulletproof coffee with Omghee and cinnamon
Meal 2: mixed greens with grilled chicken, beets, caramelized balsamic shallots, One Lucky Duck rosemary quackers; roasted butternut squash and garlic soup
Meal 3: Formulx chocolate with instant coffee, coconut milk and 1/2 banana; 1/2 green apple with prosciutto and olives
Meal 4: Moroccan spiced ground beef (carrots, onions, tomato paste, coconut milk, cinnamon, cumin, coriander, garlic); roasted acorn squash in coconut oil; kale sauteed in coconut oil and garlic; peach applesauce with sprinkle of Steve’s Paleo Goods Paleo Apple Walnut Granola
DAILY WORKOUT: 5 minutes movement prep; 10 minute high intensity circuit
- 25 kettlebell swings (30 lbs)
- 10 OH presses (15 lb dumbbells)
- 10 front squats (15 lb dumbbells)
- 10 deadlifts (15 lb dumbbells)
- 10 renegade rows (15 lb dumbbells)
- 10 “burpees” of combination of moves 2-5
Repeat everything 1x and finish with 25 more KB swings
My schedule is especially crazy this week and this is all I had time for; I definitely felt better after moving! Additionally I was seeing my acupuncturist for more trigger point work on my shoulder.
He did gua sha, which left me both sore and bruised, so we’ll see how I feel tomorrow. He requested (again) that I rest as much as possible, so in my evening Uplift Studios Uplifting Strength classes, I resisted using weights.
Meal 1: 2 eggs poached in tomato sauce with kale and prosciutto; bulletproof coffee with cinnamon and OMGhee
Meal 2: leftover Brussel sprouts with proscitto, 1/2 diced green apple, 1 egg, Tessemae’s hot sauce; 1 tablespoon almond butter with cinnamon
Meal 3: mixed greens with grilled chicken, beets, balsamic caramelized shallots, One Lucky Duck Rosemary Quackers; Tessemae’s salt and pepper vinaigrette; roasted butternut squash and garlic soup
Meal 4: diner egg white omelette with tomatoes, peppers, onions; side of sausage; white potato hash; orange juice
I was still feeling a bit iffy after my stomach woes so I coated my stomach with a bit more carbs than I should have (see: white potatoes).
DAILY WORKOUT: 2.5 hours of MELT Method Workshop
The MELT Method is a form of self-myofascial care which is much more subtle than, say, foam rolling or Trigger Point Therapy. I had signed up for 75 minute workshops, at least 1 of which I thought would be a mild workout as it was described as a “Strength Workout”.
That wasn’t the case, so there was little to no moving around, although lots of soft tissue work - which is a key to workout recovery. I might have planned another workout if I had expected this, but as I was still recovering from feeling ill, it wasn’t a bad situation.
Meal 1: egg white omelette with peppers, onions, tomato, avocado, side sausage patty; Tulsi green tea; papaya and pineapple
Meal 2: (post-workout) coconut water with chia and Formulx vanilla; chicken soup (broth, chicken, carrots, celery); leftover roasted apple and fennel salad, roasted balsamic cauliflower, grilled chicken over mixed greens with Tessemae’s balsamic vinaigrette
Meal 3: 1 tablespoon almond butter with cinnamon and carrots
Meal 4: birthday party dinner at Whitman & Bloom with friends. If you are looking for a small plates, seasonally driven menu in the Murray Hill area, I highly recommend!
Split a kale salad with mushrooms, olives and red onions; bacon wrapped pork belly sliders (sans buns) with slaw (almost a sauerkraut) and jalapeños; side of pickled vegetables; side of french fries with apple cider aioli. Delish!
DAILY WORKOUT: 45 minute spin at FlyWheel
Whelp, not much to read here. I seemed to have caught a 24-hour bug and wasn’t feeling up to eating much of anything. Definitely no workout here either. I visited with my family and picked at pieces of a large meal my mother lovingly prepared:
turkey; roasted broccoli; Brussels sprouts with OMGhee, prosciutto and maple syrup (my contribution); mashed potato
Definitely not all Whole 30 approved, but I kept down what I could.
Meal 1: 3 egg muffins (chicken sausage and kale); roasted sweet potatoes in OMGhee; bulletproof coffee with OMGhee and cinnamon
Meal 2: mixed greens with grilled chicken and roasted butternut squash salad from Hu Kitchen (raisins, walnuts); Juice Generation Joyful Almond (almond butter, almond milk, cacao, banana) smoothie without agave plus baby spinach
Meal 3: almond milk latte with cinnamon; Hu Kitchen Thai chicken salad on 2 celery sticks with cashews and dried mango
Meal 4: Leftover spaghetti squash pie with chicken and spinach meatballs and marinara; balsamic and EVOO roasted cauliflower; chia pudding with cacao and coconut milk
DAILY WORKOUT: 60 minute vinyasa yoga at Yoga Vida
It was a fairly basic class but well structured and included a lot of vinyasas. Given how my shoulder has been feeling, it held up well. I’m looking forward to another trigger point acupuncture session for it next week!
Meal 1: 3 egg muffins with chicken sausage and kale; roasted sweet potatoes in OMGhee; bulletproof coffee with OMGhee and cinnamon
Meal 2: Steve’s Paleo Goods grass-fed beef jerky; clementine
Meal 3: diner egg white omelete with onion, tomato, pepper; side of sausage; white potato has browns; black coffee
(later) small almond milk latte with cinnamon
Meal 4: (post-workout) Formulx with chia and h20; at a dinner party: carrots with paleo hummus from Magic Mix Juicery (zucchini and sunflower seeds); black olives; salmon with grain mustard glaze; roasted brussels sprouts with turkey bacon; baked sweet potato
After a very long day (6 clients, 1 Uplift class) and a very long week (averaging 7-9 clients or classes a day), the last thing I wanted to do was work out.
However, not only did I feel better after I did, I felt AMAZING and had a great work out. It’s true: you’ll never regret a workout.
25 minutes/2.5 miles sprint/incline/lateral shuffles in 5 minute segments
4 sets of 10 reps/5/10/5 of varying weight (heavier for sets of 5) and increasing weight:
- assisted pull up (~ 75% assist/~25% assist)
- front squat (set of 17.5/25/22.5/30)
- push press (set of 17.5/25/22.5/30)
- dead lift ( set of 17.5/25/22.5/30)