Training and Nutrition Update

✴Happy New Year! ✴

This has been one heck of a year, full of lots of ups... and lots of downs. I'm not going to say I'm excited for the new year and all that, because what I've come to learn is that you just never know what can happen in life, or what God has planned for you. You can hope and plan for the best, but God always knows better,so all you can really do is choose to make the best of whatever circumstance you find yourself in and just trust Him. I know His plans are for my ultimate good, even when it doesn't feel like it in the moment. My plan for the new year is just to keep on trusting.

I don't have any resolutions or goals for the New Year. I know, shocking, right? There's nothing wrong with that if it's your thing, but I feel like anytime I want to improve or change things in my life, I do it right then and there. I don't need a new year or a "fresh start". To me, every day is a fresh start.

Anyways, today I thought I would share with you all what my nutrition will be looking like since I do want to put on some weight(what's new, I know...). I have been slowly upping my carbs the last couple years, but my weight has pretty much stayed the same. I've never gone super high with my carbs, since I like my fatty foods so much and am not going to cut my fats to like 50 grams like so many fitness people do. I gots to have my peanut butter, sorry!

So I'm just going to keep my fats the same and keep on upping the carbs to hopefully put on a few pounds. Consistency with eating the same amount every day is my problem, especially lately, so if I can get better with that, I'll be set!

Here's what my workout days will look like for a high carb day:

Meal 1-
1 cup oats, 1 spoon pb, 1 banana, 1 scoop whey protein
Meal 2-
1 scoop whey protein with almond milk, 60 grams carbs via smoothie, cereal, or bagel.
Meal 3-
2 eggs + egg whites, sprinkle of low fat cheese, 8 oz roasted potatoes with ketchup
Meal 4-
3 oz lean meat and an apple or pear(or any fruit), 2 rice cakes
Meal 5-
1 cup rice or pasta, 2 spoons salsa, 3 oz ground turkey(mix of 93 and 97%)
Meal 6-
1/2 cup cottage cheese or a Triple Zero yogurt, 2 spoons of pb, 2 rice cakes

Here is what I plan on my workouts looking like, but I'm sure it's subject to change, as always:
1a)HSPUs- 4x amap
2a) DB row-3x12
3)Lateral raises 3x12-15
4) Glute burnout+abs

1)Bench press 3x5/4x4/3x3/3x1
2)Push press 3x4-6
3)Tbar row 3x8
4)1 arm cable row 3x10
5)Farmer’s walks  or suitcase carries + pullaparts

1)Single leg squat or reverse lunge 
2)Single leg RDL or split stance RDL 3x12-15
3a)Dumbbell 1 ½ squat 3x10-15
3b)Foam roller leg curls 3x12
4a)Single leg hip thrust 3x12-15
4b)Band walks
5)Ab wheel

1)BSS  4x6-8
2)RDL 3x6-8
3)Pause squat 3x8-10
4a)Back extension or reverse hyper 4x10-12
4b)Band walks or clams 2x20-25
5)Feet elevated glute bridge  2x30
6)Walking lunges x150

Matt is still not doing great and needs pretty much 24/7 care, so I've been winging my workouts the last few weeks and just pretty much working out whenever I have the time, like in between clients at work. I don't have any specific training goals right now because of that-I really just want to be healthy and to stay sane! Working out is my therapy, without a doubt. I feel a huge difference in my mood and my stress levels when I don't workout, so I gotta make it happen...but it's not the most important thing in my life right now. And that's okay! Sometimes fitness gets put on the backburner, and there is nothing wrong with that. 
Since it's the new year, and the temptation to go on some fad diet or "cleanse" or whatnot may be strong, I thought I'd share a few articles for you to check out before you succumb!

Do you set goals or make resolutions for the new year? What are your workouts and/or your nutrition looking like lately? 


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