Workout 10.30.18

20 minutes on Stairmaster, about 800 steps Stretch Body weight squats 3×10 Single Leg Extension 3×10, one second hold at top, no rest between sets Back extension machine 3×12 Alternating bicep curl 3×12 Rear Delt machine 3×12 Chest Press machine 3 x 12 100 abs  

Workout 10.28.18

*5 minute warm up on Stairmaster, about 400 steps 10 bosu ball squats alternated with 10 (each side) bulgarian split squat jumps x 3 sets Lateral shoulder raises 3×10 Dumbbell ‘V’ split 4×8 *Dumbbell Upright row 4×12 Tricep kickbacks 3 x 15 *100 abs See my Instagram @kate.needs.fitness to see this workout video! *Not included…

Week 1 Day 1

Breakfast: Mashed sweet potato with almond butter, whole almonds, and cinnamon mixed in Lunch: Banana, macadamia nuts. Dinner: Pizza Spaghetti Pie. Spaghetti squash and pasta sauce, plus your favorite veggies. One of my favorite meals, ever! Whole30 says you can pretty much eat as much as you feel like you need at meals, but try…

Week 1 Day 2

Breakfast: 4 egg whites, diced russet potatoes Lunch: Nachos Dinner: Chicken breast, broccoli, potato slices I like to mix my eggs whites with some (compliant) almond milk and spinach, cook, then top with salsa, hemp hearts, and Franks hot sauce. Nachos. Are. Awesome. They are so easy to make and so satisfying! I sliced potatoes…

Week 1 Day 3

Breakfast: breakfast casserole Lunch: Pizza Spaghetti Pie Dinner: Butternut noodles + beef I used this recipe for the breakfast casserole, but used ground beef, and cubed the sweet potato instead of sliced. The yolk of the egg usually gives me stomach aches (and I did have one later this day) so I avoid them when I can, but…

Week 1 Day 4

Breakfast: Hashbrowns, avocado, beef burger Lunch: Butternut noodles + beef (leftover) Dinner: White chicken chili When I plan meals I base them on what is on sale that week at the grocery store and build my plan around what I find that week. I do most of my shopping at Aldi, but stop in to Walmart…

Week 1 Day 5

Breakfast: Egg whites + diced potatoes Lunch: Butternut noodles + beef (leftover) Dinner: Cottage Pie Egg whites are a regular breakfast for me, ready in minutes and have a ton a protein to keep me full, especially with hemp hearts on top. If I had busy mornings, I would put the eggs and veggies, etc. together in a…

Week 1 Day 6

Breakfast: Sweet potato bowl (leftover) Lunch: Butternut noodles & beef (leftover) Dinner: Burger, potatoes, mixed vegetables Breakfast and lunch were super easy since the sweet potatoes were already cooked from prep earlier in the week, and the noodles and beef were leftovers. I can’t emphasize enough the importance of meal prepping. You can prep once…

Week 1 Day 7

Breakfast: Egg whites, diced potatoes with green pepper and onion Lunch: Chicken sausage, diced potatoes Dinner: Nachos This is an easy breakfast, and one I used to have pre-Whole30 too. You can prep the potatoes ahead of time, just chop and store in the fridge in water to keep them from turning brown. Drain and…

Week 2 Day 1

Breakfast: Steak, eggs, potato slices Lunch: Apple, banana, larabar Dinner: Pork roast, potatoes Steak & eggs just sounds like a massive meal that would leave you feeling sluggish, but this breakfast was awesome and only made me feel energized and ready to take on the day. I really try to listen to my body when…