Weekly Eats + Workouts (9/11)

Hi, guys!

I love seeing what other people eat and how they exercise because it gives me all sorts of great ideas for my own meals and workouts, so I thought I’d share mine on CNC. I also included some “throwback” workouts that are still some of my go-tos as well as some awesome fitness finds. I hope you find this round-up helpful for your own healthy living!

Monday

+ Overnight oats made with ground pumpkin seeds, SFH churro protein powder, collagen, almond milk, banana slices and sunflower butter
+ Protein shake made with SFH vanilla and iced coffee
+ Banza penne mixed with marinated artichoke hearts, feta, and baby spinach
+ Rice cakes spread with 1/2 cup fresh blueberries mixed with 1 tbsp peanut butter and nuked in the microwave for 35 seconds
+ Trader Joe’s Southwest Chopped Salad with shredded chicken
+ Pumpkin Spice Cheerios and Peanut Butter Puffins with unsweetened almond milk mixed with collagen
▪️Approximate macro total: P 122 C 164 F 67

Just a quick note: My macro totals are just estimates because I don’t count every little thing that goes into my mouth (i.e. unsweetened almond milk in my oats, ketchup with my friends, or an extra serving of veggies at dinner). MyFitnessPal is also a user-generated database, so sometimes the numbers aren’t 100% accurate – and this is totally OK with me. I find that tracking macros helps me make much more balanced food choices, which, ultimately, better satisfies my hunger and cravings, but it’s definitely not the “be-all and end-all” when it comes to my diet. In fact, I don’t “hit my macros” all that often – I just try to keep my macro ratio around 30/40/30-ish most days of the week – and the weekends are a whole different story – so you’ll see macro totals some days, but not every day.

Tuesday

+ Overnight oats made with ground pumpkin seeds, SFH Churro protein powder, collagen, almond milk, and sunflower butter
+ Banza penne mixed with marinated artichoke hearts, feta, and baby spinach and Trader Joe’s Southwest Chopped Salad
+ Rice cake spread with 1/2 cup fresh blueberries mixed with 1 tbsp peanut butter and nuked in the microwave for 35 seconds
+ Shredded chicken mixed with steamed zucchini, summer squash, fire-roasted salsa, and cheddar cheese
+ Birthday Cake ice cream from Hornstra Farms
▪️Approximate macro total: P 115 C 162 F 82

Wednesday

+ Overnight oats made with ground pumpkin seeds, banana slices, SFH churro protein powder, collagen, almond milk, and sunflower butter
+ Protein shake made with SFH vanilla and decaf espresso
+ Banza penne mixed with marinated artichoke hearts, feta, and baby spinach
+ Quaker Overnight Oats with collagen and sunflower butter
+ Rhythm Superfoods kale chips and cucumber slices with sea salt
+ Trader Joe’s Pork Chop Stuffed with Apple Almond Stuffing, sauted spinach, and a few bites of corn on the cob
+ 3 Trader Joe’s Dark Chocolate Peanut Butter Cups
▪️Approximate macro total: P 107 C 173 F 65

Thursday

+ Overnight oats made with ground pumpkin seeds, banana slices, SFH churro protein powder, collagen, almond milk, and sunflower butter
+ Protein shake made with Vega Protein + Shake and decaf espresso
+ Rhythm Superfoods kale chips + Ground chicken mixed with fire-roasted salsa, sautéed spinach and steamed zucchini and summer squash
+ Vega Chocolate Caramel Protein + Snack Bar
+ A few bites of Trader Joe’s Pork Chop Stuffed with Apple Almond Stuffing
+ Guacamole, rice crackers, and wine
+ Rice cake with Trader Joe’s Peanut Butter with Flax & Chia Seeds <— wicked good!

Friday

+ Overnight oats made with ground pumpkin seeds, SFH churro protein powder, collagen, almond milk, and sunflower butter
+ Protein shake made with SFH vanilla protein powder and decaf espresso
+ Pumpkin Spice Cheerios and Peanut Butter Puffins with almond milk
+ Ground chicken mixed with fire-roasted tomato salsa and sautéed spinach
+ Trader Joe’s PB & J Bar
+ Lime Leaf Noodles and wine

Saturday

Sunday

+ Overnight oats made with chia seeds, ground flaxseeds, SFH churro protein powder, collagen, almond milk, and peanut butter (recipe on CNC) and decaf espresso with half & half
+ Cider donut
+ Spinach salad with blue cheese, pecans, dried cranberries, and dressing
+ Rice cake with Trader Joe’s Peanut Butter with Flax & Chia Seeds
+ Spinach & Kale Greek Yogurt Dip with veggies
+ Trader Joe’s Lemon Rosemary Chicken with red potatoes and green beans
+ Homemade apple crisp

WORKOUTS

Monday: Labor Day workout at Salt Shack CrossFit

Tuesday: 3.5 mile run 

Wednesday: CrossFit 

A. Strength

Split Jerks

3 x 5 @65%

B. Metcon

3 Rounds

Min 1: Bike (Cals)

Rest :30 sec

Min 2: Box Jumps (24/20)

Rest :30 sec

Min 3: Row (Cals)

Rest :30 sec

Min 4: Sit Ups

Rest :30 sec

Thursday: Rest day

Friday: CrossFit 

A. Strength

Snatch Deadlift

5 x 5

B. Metcon

4 Rounds:

200M Run

4 Strict Pull Ups

8 Kipping or Butterfly Pull Ups

16 DB Snatch (50/35)

*scale 4 banded strict Pull Ups -> 8 Jumping Pull Ups

Saturday: CrossFit Partner WOD

AMRAP20

20 OHS (95/65)

20 Box Jumps (24/20)

20 Ring Dips

20 Front Squats (95/65)

20 Burpees

*split reps between 2 teammates

Sunday: Rest day

THROWBACK PINABLES

FITNESS FINDS

Revel Sneakers – super cute lifestyle sneakers  with a knit pattern than you can actually run in, too!

Greenlight Capris – so soft, move well, stay put, and on sale for $42 right now!

ZELLA Live-In Keep It Cool Crop Leggings – basic black crops for only $48!

ZELLA ‘Hatha’ High Waist Crop Leggings – love the mesh panels on the back and on sale for $59!

Down & Around Bomber – totally obsessed with this reversible jacket! NEED.

Quaker Overnight Oats – on sale at Boxed ($1.57 each) and save $15 off your first order of $60 or more!

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