Weekly Workouts + What We're Eating 10.28.16

Happy Friday, FLF Girls! Coach Jenn, here! Here's what I was up to this past week in the gym and in the kitchen. First up, my workouts, and then some meals I'm loving lately! 



4:00pm CrossFit WOD:

1 RM (1 Rep Max) Deadlift - New Personal Best! 255lbs!

Dimmel Deadlift 4 x 10

Then the METCON (Metabolic Conditioning) 4 Rounds for Time:

Run 200m

20 DB Snatch (30lbs)

20 Goblet Squats (30lbs)

I did my 4 rounds in 10:37 and it was a smoker!


9:30 a.m. Taught BODYPUMP® 99 - A 1-hour barbell class with light weight and high reps to target every major muscle group.

10:45 a.m. Taught BODYFLOW® 74 - A yoga-inspired class with traditional yoga, tai-chi, stretching, and core training. 


6:30 p.m. Taught RPM® Class - A 45-minute cycling class using the beat of the music to achieve cardio peak interval training.


12:00 p.m. Took BODYJAM® - A 1-hour dance class to music. A team-mate was filming her Certification Assessment Video to become an instructor so I hopped in to support her. She ROCKED it! On Thursdays I typically do a CrossFit workout but my legs were still toast from Monday so I decided to skip it today and opt for a dance break!

6:00 p.m. Taught RPM® 


9:30 a.m. Taught RPM®


Les Mills® Launch Day! One of my clubs is doing a mega-launch of all the new releases. So I'm team-teaching BODYPUMP® 99, half of RPM® 72, and half of BODYFLOW® 74. Of the 3 Golds Gym locations in town, 2 will shut down classes and they will all be held in one spot, plus some other formats like Zumba and Moi Cycle, etc. for one big day of group fitness! Can't wait for the spook-tacular mega launch! 




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

First and foremost, CAKE!!! I've been crushing some Fat Loss Foodies' Birthday Cake Protein Oats this week! Click the link and have your cake too!

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It's definitely Fall here in Virginia! The leaves are SPECTACULAR, the air is just a bit cool, and that means one thing, FLF Girls: it's time to whip out my family chili recipe! 



1 tbs. olive oil

1 lb. ground beef

1 onion, chopped fine

2-3 cloves of garlic, minced

1 large bell pepper or two small ones (I used green and yellow)

24 ounces no-salt-added tomato sauce

1 can dark red kidney beans

2-3 Tbs. A1 Steak Sauce (<---This is our secret ingredient!)

Salt & Pepper to taste


1. In a large dutch oven or heavy-bottomed spot, add the olive oil and sauté the onion, garlic and peppers with the ground beef. Cook until vegetables are soft and beef is browned, stirring frequently.

2. Add tomato sauce, kidney beans, and steak sauce. Reduce the heat to a simmer and cook for at least 10 minutes longer. Add salt & pepper to suit your preferences! 

Ladle into a bowl and serve!


This recipe freezes really well, so put the leftovers in containers for later! It's the perfect healthy, filling comfort food for cool Fall days! 

I typically make cornbread to go with my chili, and yes, I make the "real thing." Lately, I don't doctor the recipe to make it more fat loss-friendly, except I do replace the sugar with Stevia in the Raw. I use the cornmeal and white flour right from the recipe on the back of the cornmeal bag. Sometimes I replace the white flour with oat flour if I have it on hand.

I'm in a place lately where, when I want baked goods, I want the real thing. It means I typically eat less of it because it's higher in carbs and sugar than a cleaned-up version, but for me it's way more satisfying to just eat the real deal in moderation.

Truth be told: I'm not rushing out to the local bakery to eat a few bites of a muffin! I just haven't had the desire to munch on muffins or breads or any kind of baked goods, but I'm sure that when the mood strikes (or maybe when winter strikes) I'll be back in the Fat Loss Foodie kitchen making some cleaned-up versions of my favorites again!

That's the beauty of this lifestyle: 



I've been a big fan this week of kale bowls, with whatever meat I have in the fridge and an apple. It's been a quick and easy go-to from the fridge. This one (pictured above) is around 6 oz. of baked chicken, sautéed kale (with garlic, salt, pepper), and Santa Fe salsa from Wegman's with a honey crisp apple.

Plus, I think bowls are adorable. Who doesn't want to eat out of a bowl?!

That sums up my week of workouts and eats! I can't go without including my favorite Snapchat filters from the week because, Halloween ya'll! 

Happy Haunting! 

- Jenn