{NEW} Weekly Workouts + What We're Eating

To help you understand what it means to live a Fat Loss Foodie lifestyle, we're starting a weekly post where we'll recap our workouts and highlight the meals and recipes we're loving! I know I love seeing how fellow fitness pros and bloggers structure their workouts, and who doesn't need fresh meal inspiration from time to time?

So, if you've ever asked me questions like these (below) this new blog post series is for you!

"How many classes do you teach a week? How much cardio do you do? Do you workout outside of classes? How many meals a day do you eat? What are some fat loss-friendly dinner ideas?"

The goal (and I use that word loosely here) is to do these weekly, and all I can tell you is that I'll do the best I can. Sometimes life happens and posts don't happen, but I'm getting better at that - have you noticed? 

I'm also writing this new series of weekly posts to overcome my phobia of sharing more of my life with you and being more open online. I think all the undergrad writing classes (I was a journalism minor) and the kinds of writing I like to read (news, non-fiction) keep me very fact-focused and guarded in my writing. I don't intend to start sharing details about my relationships or my private life, because I've seen so many writers get burned by that. But I CAN be more open about some things and I'm going to give it the old college try;) 

I won't be detailing every meal and every bite I put in my mouth (for real - that's boring), just the highlights and the things worth sharing! 

So without any further delay, here's your first Weekly Workouts + WWE (What We're Eating) Post!

 

OCTOBER 16-22

Monday:

6:35 p.m. Taught BODYCOMBAT 

Tuesday:

8:40 a.m. Taught BODYFLOW 74 - this is yoga-Pilates fusion class, so it's great low-intensity/recovery exercise that also improves stability, balance, and flexibility. 

5:30 p.m. BODYCOMBAT 69 - practice with two new instructors. Was not a full-out class as I was doing a little bit of the workout, then stepping out to coach or observe the instructors. 

7:40 p.m. Taught BODYFLOW 74 again

I do not recommend three workouts/classes in one day, but sometimes I help other instructors by covering their classes when they're out. On most Tuesdays, I just teach FLOW in the morning and then get in a lift or HIIT session later. 

Wednesday:

1:30 p.m. - Leg Workout

Hey, wouldn't it be cool if I shared my leg workout with you? It's below! Let me know if you try it and if you want to see more workouts posted here. It takes about 45 minutes and gets the job done. I don't have time to be in the gym for two hours! COME ON.

I always start my workouts with about 20 minutes of cardio: 10 minutes of an incline hike or easy jog, followed by 10 minutes of sprints. Start by running for 30-45 seconds as fast as you can (ideally 8-10 mph if you're on a treadmill, but modify if that's way too fast for you). Then recover and do it again and again until 10 minutes is up.


TREADMILL WARMUP: 10 minute jog + 10 minutes of sprints

Squats - 4x8 - moderately heavy (115 lbs.) 

Stiff-Legged Dumbbell Deadlift - 4x10 (25-30 lb. dumbbells) - TUTORIAL VIDEO HERE

Prone Leg Curl - 4x10 (60-70 lbs.) - TUTORIAL VIDEO HERE

Single-Leg Cable Deadlift 3x10/leg (15-20 lbs) - TUTORIAL VIDEO HERE

 Optional: 30/20/10 Metabolic Finisher

30 seconds of Kettlebell Swings + 30 seconds of Jump Squats (REST 30 seconds)

20 seconds of KB Swings + 20 seconds of Jump Squats (REST 30 seconds)

10 seconds of KB Swings + 10 seconds of Jump Squats (REST 30 seconds)

Repeat for a total of 2 rounds


Thursday

8:40 a.m. BODYCOMBAT Express (30 mins) + CXWorx 24 (30 mins.)

5:30 p.m. BODYPUMP 99 

Friday

20 mins. of HIIT Cardio + Posterior Chain Workout 

Saturday

8:30 a.m. teach BODYPUMP 99 Master Class 

Sunday

REST

 

WHAT WE'RE EATING

Here are some of the meals and recipes I'm loving lately!

For breakfast, I've been stuck on my Savory Oat Bran bowls in a big way. If you think oats can only be a sweet affair topped with cinnamon and raisins and nuts, think again. I'll get the Savory Oat Bran Bowls recipe posted for you soon, but basically it's a bowl of hot oat bran topped with some poached or fried eggs, with a little goat cheese and chopped green onions on top. The recipe was adapted from the Grit Bowls at a restaurant here in Greensboro, the Iron Hen. Oats and oat bran are higher in fiber than grits, and give you some good complex carbs with breakfast. I top it with 2 eggs + 2-3 egg whites for extra protein. 

Last week it actually felt like Fall here in North Carolina, so I was craving a comfort food dinner using Fall ingredients. In the Fat Loss Foodie test kitchen, we prove that comfort food does not have to be high carb, high fat, and coma-inducing to be comforting. (Waking up to your pants not fitting is pretty darn uncomfortable - am I right?!)

This Bacon Apple Smothered Pork Chops recipe from Nom Nom Paleo was amazing and made enough for lunch leftovers the next day. I used boneless pork chops and butterflied them for faster cooking time. I served it with Mashed Cauliflower and it definitely satisfied the comfort food craving. Highly recommend! 

My friend Rebecca gave me a mini loaf of this Grain-free Chocolate Chip Pumpkin Bread last week and it delish! We both agreed the recipe might need tweaking because it didn't rise much, but it was still great and I definitely enjoyed a slice of it with my morning coffee! 

Last week was FITFEST at my gyms and I was teaching ALL THE CLASSES. This mini loaf of goodness was such a welcomed treat! Plus I have an epic sweet tooth sooooo.....

Last week was FITFEST at my gyms and I was teaching ALL THE CLASSES. This mini loaf of goodness was such a welcomed treat! Plus I have an epic sweet tooth sooooo.....

I hope you enjoyed this post! Leave me a comment below and let me know what you think! 

- Leslie Ann