Wednesday Workouts + #WhatIAteWednesday: Week 2
A typical day of my high fat, low carb eating + a week of workouts!
Last week, I shared my weekly workouts and a special day of eating on NYE. This week, in contrast, I’ll share a typical day of eating, along with what I did to stay active! We’re over the hump of the new year and it’s time to keep the momentum going.
I usually work out for 3 days in a row and then take a rest day. So, I typically exercise 5 days a week and rest 2 days. I don’t have set days I work out and set rest days, and I actually like that I don’t associate a particular day of the week with a rest day, but that’s just me! Do what works for you but definitely take those rest days. I avoiding them for too long and had minimal results for the longest time. Now that I rest regularly, my body rebuilds what I tear down and I can go even harder the next time I work out! It’s fantastic and motivating!
This Week’s Workouts
Thursday the 3rd — rest day*
Friday the 4th —
- Warmup: 10 minutes interval sprints on treadmill (I did two 400-meter sprints)
- Booty by Bret (BBB) Month 5, Week 2, Day 1 Workout — deadlift specialization month — favorite move today was the Stiff Leg Deadlift!
- Wrapped up working on my Personal Daily Goal this month: Working to get pull-ups unassisted — Completed Day 3 of this pull-up routine from Bret Contreras:
Saturday the 5th —
- Booty by Bret (BBB) Month 5, Mini Glute Workout #1 (Bret provides 2 optional supplemental glute workouts/month). They often make use of the glute loop or bodyweight exercises and only have 3–4 moves as opposed to the 6–8 of the main full-body workouts on other days.
- Ended by working on Personal Daily Goal this month: Working to get pull-ups unassisted — did 20 Scapular Pulls/Shrugs and 3 eccentric chinups
Sunday the 6th — Advanced Power Vinyasa Flow at Harbor Yoga
Monday the 7th — rest day*
Tuesday the 8th —
- Warmup: 15 min. incline walk on treadmill
- Booty by Bret (BBB) Month 5, Week 2, Day 2 Workout — deadlift specialization month
- Ended with 20 scap pulls and Day 1 of Bret’s pull-up routine.
Wednesday the 9th —
- Today I did my first live Peloton ride!
- After, I did the Booty by Bret (BBB) Month 5 Glute Workout #2. This one was killer with 3 supersets and made use of his awesome glute loop!
- Wrapped up with Day 2 of Bret’s pull-up routine.
Finally, I try to get outside for 20–30 minutes to take a walk every day, even on cold and snowy days like today. I love to listen to a good podcast or audiobook while I get some fresh air, and I think getting some vitamin D helps with the winter blues and gets my circadian rhythm regulated which helps me keep a good sleep pattern! It also snaps me out of a bad mood instantly.
What I ate in a day:
For many years, I believed I could out-exercise a poor diet, or that my exercise somehow “earned” me the right to eat whatever I wanted, especially on the weekends. Fortunately, I finally understand that what I eat is just as, if not more, important than my exercise. Now, I use my food to fuel my workouts and my relationship with food is much healthier! This was a slow transition for me— maybe one I’ll blog about in the future — in the meantime, hopefully the following will give you some idea of a typical day of keto eating for me.
Morning
In the morning I started my day off with some electrolytes, potassium salt, and magnesium (pretty standard for those on the keto diet). After that I had 1–2 cups of early morning coffee black before working out and a cup of fatty / keto coffee after (I use 1 Tbs whipping cream-not heavy-and 1/2 Tbs butter blended with cinnamon and a little stevia to sweeten).
Mid-day
Mid-day, I had a Starbucks americano with extra heavy whipping cream when I met my Japanese conversation group partner. I also had 2 Duke’s hot & spicy shorty sausages and a string cheese when I got home around 2:45. I was able to find the Duke’s at my local Kroger!
Evening
For dinner, I made the KetoConnect Egg Roll in a Bowl. I had 1.5 bowls of this and two hard boiled eggs (not pictured). Then, before bed, I had my usual fatty tea (blended with 1 Tbs cream and 1/2 Tbs butter, cinnamon, and stevia, just like my AM fatty coffee) and a chocolate-peanut butter fat bomb (I should really try a new recipe, but I’m a creature of habit and this one is so good and easy to make!)
I also take a different magnesium supplement before bed (bonus=helps me get a little sleepy) as well as a tablespoon of cod liver fish oil. 😋 (neither pictured). Even though it’s pretty gross and I find it hard to get down, fish oil is a great, high quality source of Omega-3 Fatty Acids, which help to regulate all kinds of important things in the body, including neurological function, immune response, inflammation control, and cardiovascular health.
It’s important to balance Omega-3 and Omega-6 Fatty Acid intake in your diet to enjoy good health and longevity, but that can be difficult to do because many of the foods we eat — even healthy, keto-friendly ones like almonds and pecans — contain much more Omega-6 than Omega-3. A healthy ratio of omega-3 to omega-6 ranges from 1:1 to 1:4, but most Americans eat them in a ratio of 1:20! As a result, fish oil may be a good thing to consider supplementing (and I’m a very skeptical / minimal supplementer). Other good sources of Omega-3 include salmon, sardines, anchovies, grass fed beef and pastured eggs.
I’ll be back next week with more weekly workouts and what I ate in a day! Til then, keep reflecting on your goals for your health this year and making consistent and sustained steps toward them! You got this! ❤
Are you liking these posts on typical days of eating and weekly workouts? If so let me know by clapping below! I plan to do two more of them in January, and can continue if there is interest! <3
