weekly workouts
Fitness Food

Weekly Workouts and Food Finds #3

By on August 7, 2017

Reasonable Progress?

Do you weightlift?  If so, I’m looking for stories from when you started.  How much did you increase your max reps?  How often did you weightlift?  Did you go to a class, trainer, or do it on your own?  I’ve read that a lot of progress can be made in the first 3-6 months in terms of increasing weight.  I am working on goal-setting and would love to hear from other’s experiences what is reasonable to expect of myself.


IMO, a perfectly balanced lunch!  Sweet potato cubes, chicken breast, and veggies.



Saturday (7/29) – Morning SPS and Legs session.


Sunday – Out of town (but lots of mindless walking)


Monday – Strength with Metcon

  • Strength: Back squat day!  Moved up my %’s based off a higher max.
  • Metcon :  50 Box Jump Overs
    Then 3 rounds of
    15- shoulder to overhead barbell
    15- Toe to Bar
    Then, another 50 Box Jump Overs


Tuesday – Strength (bench press).  Forgot to track.


Wednesday – Strength with Metcon

  • Strength: Front squat day.  We retested for our 1 rep max.  About 2 months ago, mine was 108.  During this retest, I hit 123!  That means I went 108 –> 123 in less than 2 months!
  • Metcon: In teams of 2 complete (partner 1 works while partner 2 rests):
    12- Double KB lunges
    6- Double KB clean&jerks


Thursday – Strength (strict press).  Forgot to track.


Friday – Bars & Bells Class + new personal trainer

  • Deadlift: 5×4 @ 133 lbs
  • Conditioning:  12-minute circuit of 1 KB swing, 1 KB squat.  Then 2 KB swing, 2 KB squat.  Etc, etc.  Made it up almost through 12.
  • Started working with PT so I can make sure I’m doing things in proper form and don’t get injured.  Did an intense leg session and still hurt today (Monday).


Best Accomplishment?  Front squat 1 rep max big increase!!



Food Finds & Eats

Some favorites for the week?

crazy richard peanut butter


  • Crazy Richard’s Peanut Butter – I received a few samples and have yet to try them all!  I will report back when I’ve tried them all so I can give a thorough review.  So far just tried this one – made only from peanuts (no added crap)!
  • Just bought an exercise/fitness notebook.  I want to stop using my “notes” in my iphone and actually write my numbers on paper so I can better track my progress.  I bought 2 and am going to decide which one to keep when they get here and I’ll report back on my favorite.  Also open to recommendations!!

How was your week in fitness?

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  1. Reply


    August 7, 2017

    Mmmm your lunch looks so good! Which reminds me… I still have to meal prep for tomorrow xD

    • Reply


      August 8, 2017

      thanks!! 🙂

  2. Reply


    August 8, 2017

    Hi Rachel! I did weight lift but just quite a short time. I am too thin and I don’t like being thin lol. Being fit and toned is something I want but have stopped and transitioned to yoga instead. Brought everything I needed to shape up 🙂

    Love peanuts too!!

    • Reply


      August 8, 2017

      Have you tried crossfit?

  3. Reply


    August 8, 2017

    Great progress, Rachel! And I had bananas and peanut butter for a snack at work today! What a coincidence.

    Kim | Simply Lovebirds

    • Reply


      August 9, 2017

      Me too! (almond butter)

  4. Reply


    August 8, 2017

    That meal looks yummy! I love chicken and veggies! I used to hate sweet potatoes, but they’re starting to grow on me a bit.

    • Reply


      August 9, 2017

      Really? How do you prepare them?

Please comment or ask questions!

New York, NY

I am Rachel, an early 30's Midwestern girl residing in NYC with my husband and dog. I have learned to appreciate the city but am also a huge adventure girl. Follow along with my outdoor adventures as well as my city adventures and fitness journey. I'm an advocate of empowering other petite women not to be limited by our size!


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