weekly workouts
Fitness Food

Weekly Workouts and Food Finds #5

By on August 21, 2017

What’s your reason?

Why do you exercise?  Is it so you can eat more and not gain weight?  Is it to be healthy and live longer?  Is it to be stronger?  Is it to enhance your mood and give you more energy?  Is it just for fun?

I exercise for most of those reasons.  I want to be healthy but I also want to be strong.  Just because I’m small doesn’t mean I want to rely on a man to do things for me like carrying or moving heavy things.  Having a fitness community has been good for me in a new city and allows me to meet all kinds of people, perhaps even build friendships outside of the gym.  Working out makes me feel good, more positive, and more confident.



I need to work on making it look more delicious…. 🙂


Workout this Week

Saturday (8/12) & Sunday – On vacation/traveling …. so rest days.


Monday – Strength with Metcon

  • Strength: Back squat day!
    • 5 @ 80%
    • 3 @ 85%
    • 2 @ 90%
    • 1 @ 95% x 2
  • Metcon :
    • 1 mile run
    • 35 deadlifts (95lb)
    • 35 wall ball (14lb)
    • 35 pullups


Tuesday – Strength (bench press)

  • I wrote it down and can’t find it…..


Wednesday – Strength with Metcon

  • Strength: Front squat day – in lunge form 🙁
    • 4×12 @ 88 lbs
  • Metcon: 6 rounds: In 1 minute row 100 meters and do burpees for remaining time, 2:30 rest in between


Thursday – Strength

  • Strict press: 5×5 @ 53lbs
  • Floor press: 3-3-2-2-2-1-1-1-1, add weight each time


Friday – Bars & Bells

  • Deadlift: alternating EMOM (every minute on the minute) 8 deadlifts @ 123lbs then KB front rack hold
  • Conditioning:  Forgot exactly what it was but I remember it was hard!
  • Abs


Best Accomplishment?  Went up to 83 lbs on the floor press!  I don’t have a benchmark to compare this to but my bench press maximum started at 68 which is a comparable movement/muscle usage.



Food Finds & Eats

Some favorites for the week?

  • I’ve been having oatmeal creations a lot.  I mix in protein powder, flaxseed, maca powder, and other thing such as trail mix, eggs, nuts, or granola!  With 2-3 servings of oatmeal it makes for a large breakfast but the perfect way to get a bunch of carbs early on in the day.  And yes I’m always still hungry for lunch!  If you ever want to increase your metabolism, lift heavy weights a lot!


  • Just got new pre-workout and BCAAs from NutraKey in the mail and I think so far I like it!  Thanks to @cocos_gymsta I got a GREAT discount so if you’re interested in trying it, talk to her!

  • Tried ips snacks – white popcorn (protein popcorn) and pretty disappointed in the flavor and kind of chalky texture in my mouth.  I am willing to try more products but not a fan of that one.

How was your week in fitness?

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  1. Reply

    Agness of Fit Travelling

    August 21, 2017

    Wow! This post was a great read. Awesome tips for food and effective workout, Rachel! I’ve been travelling a lot recently and didn’t have time to workout. However, I’ll definitely try your workout routine!

    • Reply


      August 22, 2017

      I love my workouts (although they are part of an organized class at my gym/box). Accountability definitely helps if you’re not into going to the gym on your own.

  2. Reply

    Mile High Dreamers

    August 21, 2017

    Dang girl, you KILL it with the weights! After a month hiatus from vacation and getting sick (from vacation) I’m FINALLY getting back into my full swing work outs. And let’s just say that time off did wonders for my motivation!
    Also on a current oatmeal binge and I love adding lots of fresh berries!

    Susie | http://milehighdreamers.com

    • Reply


      August 22, 2017

      A month isn’t too long to get back on it! Oatmeal is super great for breakfast!

  3. Reply

    Kim Vo

    August 22, 2017

    Wow you’ve been making so much progress, Rachel! Good job! I need to be motivated to work out more. Perhaps you can write a post on that someday 😉

    Simply Lovebirds

    • Reply


      August 22, 2017

      Thanks – I always like hearing new ideas and have been thinking of morphing this part of my blog into something more interesting and relevant to readers 🙂

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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