Tag Archives: Monday

Grilled Spinach and Feta Burgers

I made it through Monday!  Is it strange that I feel like that every Monday night?  It’s always such a long day.  It looks something like this:

  • 8:30AM : Arrive at work
  • 6:00PM: Leave work
  • 6:30 – 7:30 : Gym time 
  • 7:30 – 8:30 : Grocery shop
  • 8:30 – 9:15: Cook dinner
  • 9:15: Eat dinner
  • 9:45: Shower
  • 10:00 : Plop in my bed and turn on the computer

Yeah, that type of day pretty much wipes me out.  But it feels good to get a sweat in, have a nice healthy dinner, and make yummy lunches for the rest of the week!  Eating healthy is all about preparation so my Mondays are key to that.

Workout

Tonight for my workout I chose the Crossfit WOD called “Helen.”  It wasn’t crazy intense but a good workout to ease back into the week.

Helen

Three Rounds for Time ( I ended up finishing just over 13 minutes)

  • 400 meter run (The first two I ran at 7mph and the third at 8mph)
  • 21 kettle bell swings
  • 12 pull ups

Dinner

I’ve really been loving making different types of burgers for my Monday dinner / weekday lunches.  They’re simple, especially on the grill, filling, and great as left overs for lunches.

Grilled Spinach and Feta Burgers

  • 1.5 lbs grass-fed ground sirloin (this will make 5 burgers)
  • 1 cage free large egg
  • A handful of fresh organic spinach (chopped up)
  • Feta Cheese
  • Sea Salt
  • Pepper
  • Garlic

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Combine all the ingredients in a bowl.  I didn’t really measure the ingredients, just eyed it.  Form the beef into 5 different patties.  Place over medium heat on the grill for 5-7 minutes on one side.  Flip the burgers and cook for an additional 5 minutes.

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I paired my burger with some quinoa and roasted veggies.  What a delicious meal!

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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

Meal Prep Monday

I think I heard “It’s just another manic Monday” on the radio twice today….how fitting.  Why are Mondays so tough?!  Today for some reason was especially tough for me.  I was extremely tired and not very focused.  When 6PM rolled around and I knew it was gym time I had the urge to just go home and go to sleep but we know that wouldn’t solve anything.  Since my boyfriend, Andy, is the best motivator I told him how I was feeling and he sent me some encouragement with this text.

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So I got in my car and got my butt to the gym.  Mondays I usually do a Cross Fit workout at the gym.  If I could afford to go to a Cross Fit gym I would but I also have to spend a lot on yoga and my gym membership so I guess it would be a little ridiculous to do all three.  Instead, I’ve just learned the techniques of most of the Cross Fit exercises and do them on my own at the gym.  I used to get embarrassed and shy doing dead lifts or push presses, etc at the gym – but I’m over it.  Now I kind of just feel cool…yup I own it!  Today I did a modified version of “Rowing Helen.”  It consisted of:

Complete 3 rounds of…

500 Meter Row

21 Kettle Bells

12 Push-Ups (This was supposed to be pull ups but there was someone on the pull up machine boo)

After the gym I headed to the grocery store.  Moving to Stamford, I was pretty bummed there wasn’t a Trader Joe’s near by.  Then I discovered Fairway Market!  It’s awesome…kind of a cross between Whole Foods and a local health food store.  It’s huge, has a ton of options for good quality/grass-fed meats, and has all that good healthy organic food store stuff.  I usually can get my whole grocery list for the week, including lunches and dinners, for about $40 – $50.  This week I bought grass-fed ground beef sirloin and Fairway’s homemade mango salsa to make mango salsa burgers on the grill which would be my dinner tonight and lunch for the next three days. They didn’t come out as good as my regular salsa burgers.  The mango chunks were a little too big and they fell apart a little bit….but it all goes to the same place right?!

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I should probably get to bed before 11PM tonight since I complain of being tired quite a bit and am waking up at 5:45AM for Yoga.  Can you be a morning person AND a night owl? Because I think I am!