Hey guys, if you’re new to these posts, listen to this podcast episode to get the scoop on what changes I’m making in my life and you can start back at my first daily post here.

Woohoo! It’s week 4 in my year of push! I thought it would be cool to share a few goals I have for this week before I do a month 1 recap next week. My goals for this week include:

  • Wake up without an alarm set at least 3 days
  • Work on double unders after my workout for a minimum of 10 minutes 2x this week
  • Focus on more anti-inflammatory foods to help my knee
  • Intentionally seek out something fun and/or joyful every day

And before we chat about today, I should share about my weekend. I ate too much. I drank too much. I’m not emotional about it. I’m not giving any of my emotional energy or time to something that’s already behind me.

One thing I find helpful is to evaluate which indulgences were worth it and which ones weren’t. This kind of analysis helps me make better choices next time.

Worth it: red wine butter on fresh bread 

Not worth it: below-average sangria and half of someone else’s beer. I don’t even like beer. It’s really the Kansas Jayhawks fault if we wanna get really honest…I mean, if they had played better, I wouldn’t have been anxious. If I hadn’t have been anxious, I wouldn’t have drank beer. #blameitonthebasketball 🙂

Also on the positive side: I ate some good food, I had a great time and it gives me a special appreciation for the times when I take better care of my physical body. Another positive is that I got a day pass to a local gym on Saturday (since I was traveling) and got in a really, really awesome workout.

First I did a 21 minute EMOM (every minute on the minute):

10 cal row

10 dumbbell snatch (5 each arm with 35#)

10 burpees

It was a fantastic workout and afterwards I worked on my overhead squat mechanics and did some posterior chain work with back extensions. I could have easily justified a rest day but I was really proud of the hard workout even though I had to go out of my way to make it happen.

Today’s workout makes me happy. While I do NOT enjoy the airdyne bike, it’s a hell of a workout and I really do enjoy any type of squat and any kind of heavy overhead work.

AMRAP 12: (As many rounds as possible in 12 minutes)
40 Air Squats
25 Calorie Bike
10 Push Press (135/95#)

HOLD UP. I called an audible.

The above workout was the plan unless you were going to re-do 17.5.

I walked into the gym and decided to re-do 17.5. I absolutely loved that workout and I wanted to beat my time from Friday.

Let me tell you that I CRUSHED it. I made a massive improvement from Friday and I was already proud of how I did on Friday!!

You know what motivated me?

My new t-shirt. I’m 100% serious.

I got my new “strong with purpose, light at heart” t-shirt and during each of the thruster reps I’d repeat over and over to myself, “strong with purpose, strong with purpose”.

Then, during the jump rope rounds I’d think, “light at heart”.

It made me feel happy, powerful & light on my feet! I left the gym feeling exhausted but like a happy camper!

For those of you who missed Friday’s post, 17.5 was 10 rounds for time of 9 thrusters and 35 double unders.

On the food front:

No surprise, after eating like a king this weekend, I wasn’t hungry until after my workout today.

I sipped on a 10 oz bottle of cold brew coffee all morning and had a couple glasses of water.

One of my food goals this week is to really focus on foods that naturally fight inflammation. While that’s a great thing in general, it’s increasingly important to me while I’m working out harder and my knee tends to get inflamed.

Some of those foods include leafy greens & salmon. Those are the focus of today.

I got a huge salad on my way home from the gym with lots of leafy greens, tomatoes, cucumbers, celery, 3 hard boiled eggs and some nuts.

Between lunch & dinner I opened up a jar of pickled brussels sprouts. Somehow, after about 10 minutes, it looked like this…

Dinner was my fave meal of the day. I made salmon cakes! I love the 21 day sugar detox salmon cake recipe and I had 3 of them on top of a bed of raw greens. Yum!

I hope you all have a great night!