Monday Workout – Back At It

I made it through Monday!  It actually was a pretty good day.  The best part of my Monday  was getting back to the gym.  I haven’t been in a couple of weeks because of my vacation.  Before and after my trip I was just rotating between yoga and running, so getting a Crossfit workout in felt awesome!  I warmed up with a 2 mile interval run, did some stretching, and finished off with a short, intense, but well-rounded Crossfit workout.

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2 Mile Interval Run

Minutes 1:00 – 300: Walk on speed of 4

Minutes 3:00 – 5:00: Run on speed of 6

Minutes 5:00 – 6:00: Run on speed of 7

Minutes 6:00 – 8:00: Run on speed of 6.5

Minutes 8:00 – 9:00: Run on speed of 7.5

Minutes 9:00 – 11:00: Run on speed of 7

Minutes 11:00 – 12:00: Run on speed of 8

Minutes 12:00 – 14:00: Run on speed 6.5

Minutes 14:00 – 15:00: Run on speed 7.5

Minutes 15:00 – 17:00: Run on speed 6

Minutes 17:00 – 18:00: Run on speed 7

Minutes 18:00 – 20:00: Walk on speed 4

I then did some stretching on the mats before I started my Crossfit workout.  I decided on this particular workout because it was a quick hitter but intense workout – the train hard get fit one.  Also, since I haven’t done any strength training in a couple of weeks I wanted a well-rounded one.  This workout focused on both upper and lower body.

Here is the workout as posted:

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And here is how I modified it for myself:

40 pound shoulder press, 10 reps

40 pound overhead squat, 15 reps

40 pound push press, 15 reps

40 pound front squat, 20 reps

40 pound push jerk, 20 reps

40 pound back squat, 25 reps

This workout took me just under 10 minutes but it definitely kicked my butt!  My arms and legs are still shaking a few hours later!

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Here is what the rest of my week will look like for workouts:

Tuesday: Morning Yoga

Wednesday: Morning Run

Thursday: Morning Yoga

Friday: Off 

Saturday: Gym / Crossfit Workout

A Sunday Fix – Burgers & Brussels Sprouts

Oh Sunday night….I wish we could get along better.  I’m really trying to work on our relationship but there’s just something about you that makes me feel a little sad when we meet.  Especially after having such a nice weekend.

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I went to such an awesome wedding yesterday.  I’ve been to a bunch this year and have loved all of them for their own reasons.  This one was just a little different from anything I’ve seen.  It was really laid back, in a beautiful but simple place, and a great time.  This couple was lucky enough to have this gorgeous property in their family.  It was right on the water surrounded by high grass, old boat docks, and had an awesome view of the sunset…which obviously made me extremely happy!

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To make my Sunday a little more fun I decided to make some fun recipes from some fantastic bloggers I follow.  I made Honey Dijon Burgers over a Sweet Potato Apple Hash that I found on Civilized Caveman.  The burgers were amazing, so juicy and tender!

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Then on the side I made Healthy “Fried” Brussels Sprouts from Carrots n’ Cake!  I think I cooked them a tad too long and should have greased the pan better…but regardless they were super yummy!

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This dish was a perfect meal to ease in to fall.  I can smell fall in the air which makes me so happy.  It’s by far my favorite season!

My Evolution as a Coffee Drinker

2007 Café con leche

My first cup of coffee was actually in Barcelona, Spain while studying abroad.  We had super early classes but we were also in Barcelona!  In Barcelona you eat dinner at about 10PM and go out around 12AM.  We would have class as early as 8AM…so you do the math.  The lack of sleep combined with me wanting to be “cultured” led me to my first Café con leche.  Café con leche is basically espresso with milk.  Because I didn’t particularly like the actual taste of coffee at this point I would put in a TON of sugar.  It helped that the sugar packets in Spain were about the size of my hand.

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2008 – 2009 Dunkin Donuts medium french vanilla made in a bean-to-cup coffee machine, with skim and two splendas

After being abroad I came back to school and discovered that I might actually like the taste of coffee (well a lot of flavors, milk, and sweetener disguised as coffee).  This is when I started going to Dunkin Donuts.  The order went something like french vanilla iced coffee with skim milk and two splendas.

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2009 – 2011 Starbucks grande coffee with vanilla, skim, and splenda

I discovered Starbucks!  I moved to Boston and started working right across the street from a Starbucks.  This quickly turned into a 5 day a week relationship and there hasn’t been much turning back since.  This might sound silly but I just love starting my day going to Starbucks – especially if you have a regular one where they know you.  The workers are always so nice and just help get your day started on a positive note.  My first couple of years as a Starbucks drinker I still thought skim milk and splenda and adding vanilla syrup was pretty “healthy.”  Sometimes for a treat I would get a vanilla latte but of course “skinny.”

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2011-2012 Starbucks grande coffee with sugar-free vanilla and soy

I realized that I shouldn’t be putting 2 splendas in my coffee every day so I weaned myself off of it.  Although at the same time I switched to sugar-free vanilla syrup (which is made from splenda – I was a dumb dumb).  I then decided that soy milk was what healthy people drank so went  with that.

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2012-2013 Starbucks grande coffee with vanilla and whole milk

When I started eating primal I knew I had to stop with the soy milk and anything with artificial sweetener.  I switched to a splash of whole milk but couldn’t pull myself away from the vanilla.  By the way when you add syrup to a Starbucks coffee they put 4 huge squirts in! That’s a whole lot of sugar!

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Today Starbucks grande coffee with one pump of vanilla, black

I know, I know what the heck does one pump of vanilla even do?  But give me some credit – I’ve come a long way!  I’ve weaned myself off all of the processed, artificial, and sugar add ins.  My goal is to start enjoying coffee just plain black but I’m not there yet.  Either way it feels good to have a coffee almost in it’s raw form!   I can’t believe how much I used to put in it – now all of that stuff tastes so sweet to me it’s crazy!

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