A Workout + My Weekend + What I Bought at Whole Foods

Hi, hi! I am getting settled back at home after a quick weekend trip back up to Winston-Salem. Finn was with his dad this weekend so I hopped in the car on Friday after he left to head back to Winston.

I worked by the pool for a couple of hours before squeezing in a 40-minute dumbbell strength workout that crushed me in all the best ways. I have really only been strength training lately when I teach my weekly group strength class at Vibes. It’s been efficient for maintenance but I miss doing my own workouts and going a little heavier. I upped my weights for this workout and I was feeling it afterwards and the next day!

Here’s how it went down…

TOTAL BODY DUMBBELL STRENGTH WORKOUT 

WARM UP SET – 3 ROUNDS

10 air squats
10 incline push ups with hands on bench and feet on floor
10 alternating lateral lunges
20 jumping jacks
10 alternating back stepping lunges
20 mountain climbers

STRENGTH SET 1 – 3 ROUNDS

20 goblet squats (30 pounds)
20 chest press (20 pounds each hand)
20 step ups (15 pounds in each hand, 10 each leg)
20 single arm plank rows (20 pounds, 10 each side, 1 hand on the bench and other hand rowing in plank position)

STRENGTH SET 2 – 3 ROUNDS

20 RDLs (20 pounds each hand)
15 bicep curls (15 pounds)
20 alternating curtsey lunges (15 pounds each hand, 10 each leg)
20 tricep dips

STRENGTH SET 3 – 3 ROUNDS

20 push press (20 pounds each hand)
20 snatches (15 pounds each hand, 10 each arm)
20 jump lunges (bodyweight)

FINISHER – 3 ROUNDs

10 burpees
20 sit ups

WEEKEND RELAXATION

I was more than ready for a hot shower after my workout as well as good food and wine! We decided to take advantage of the beautiful weather and stay in and grill. We made a quick trip to Whole Foods and then spent the evening relaxing. I put this cheese plate together to snack on. Pro tip: most Whole Foods have a spot at the cheese counter where you can get small portions of cheeses leftover from the cheesemongers cutting larger wedges. They’re usually anywhere from $1-$4 so perfect for grabbing a few when you want a small cheeseboard for one or two.

After dinner we watched a couple of episodes of Schitt’s Creek (I’m on my second viewing and it might be even funnier the second time around). It was the perfect end to the week!

I slept so well on Friday night and woke up energized (but very sore) on Saturday morning. We decided a long walk was the perfect way to get some movement in together so we headed to Salem Lake. We walked 2.5 miles out and back for a total of five and it was so lovely.

The rest of my day looked like this followed by dinner at Rooster’s where we shared a wedge salad, fried calamari and a crazy delicious wood-fired pepperoni and mushroom pizza.

I ate this Perfect Bar that legitimately tastes like chocolate chip cookie dough on my way back to Charlotte this morning. I subbed a hot power yoga class at Vibes at 10:45a and stopped at Whole Foods on my way home to stock up for the week. Here’s what I got!

WHAT I BOUGHT AT WHOLE FOODS

• Applegate chicken nuggets for guess who 🙂
• Frozen spinach for smoothies
• Frozen salmon fillets for easy dinner protein options
• Frozen blueberries for smoothies
• Eggs
• Tempeh and tofu (feeling more meatless options right now)
• Feta
• Frozen raspberries for smoothies

• HOORAY for cherry season
• Avocado ranch chopped salad kit
• Spaghetti squash
• Zucchini
• Pink lady apples
• Georgia peaches
• Sweet potatoes
• Avocado
• Lemon and lime
• Arugula and spinach blend
• Grapes

• Peanut butter mini sandwich crackers
• Kettle chips
• Locally roasted coffee
• Coconut water
• Mac and cheese
• Hearts of palm
• Wraps because I’m feeling wrapped sandwiches this week!
• Brown and white basmati rice because I needed to restock

Note, I have lots of frozen proteins in my freezer like ground beef, chicken, pork chops and sausage. I also bought things like plain greek yogurt, cottage cheese and oat milk late last week.

BACK WITH MY BOY!

Finn’s dad dropped him off around 1:30p and we spent the afternoon hanging out together. He politely declined his nap saying, “no thank you” when I asked if he was ready so I didn’t force it. He’s really on the cusp of giving it up and bedtime is easier when he doesn’t take it.

It was a rainy day so we couldn’t really get outside but we ran some errands at the mall, went to the pet store to get dog food and treats and to see the fish, hamsters, lizards and guinea pigs and then stopped by to see Dorie. Finn asked for ice cream while we were out and I told him we had some at home and that he could have it after dinner. He asked for chocolate syrup and sprinkles. 🙂

Wrapping it up to get ready for a big week. I have a packed teaching schedule and then our week will end in Florida for a long weekend with my family. <3

QUESTIONS

How was your weekend? 

Have you tried Perfect Bars? What is your favorite flavor?

Last time you were super sore from a workout? What did you do?