Good morning y’all 💜 Happy Friday!!!

I was up early this morning checking in with clients and reading emails. After a couple of cups of coffee ☕️ I had some breakfast (pre-workout) and off to the gym I went.


If you read yesterday’s blog, you know that I stayed up last night watching past CrossFit events. I was motivated- and I was hoping that fire would be lit today for my lifting session…and it was…


•2 Warm Up Sets Each: BB Hang Cleans + BB Hang Power Cleans
Followed with:
•2 Sets:
3 Hang Power Cleans +  2 Power Cleans
•2 Sets: (increase weight)
2 Hang Power Cleans +  1 Power Cleans
•Hang Cleans: (increasing weight) Working up to 3 Rep Max
Using 3RM – 5 x 3
•Hang Power Cleans (increasing weight)
Working up to 1 Rep Max
-Supersets: 3 sets
•Hang Power Clean (1RM) + 10 BB Alternating Reverse Lunges (increasing wt)
•10 KB Overhead Reverse Lunges + 8 BB Overhead Squats
-Followed with Isolation:
•Outer Abductor Machine 4 x 10
•Lying Hamstring Curls 4 x 10
•Glute Bridges 4 x 10
End with:
•1 Mile Run
•2000M Row


Post-Workout: Snickerdoodle BPI Protein Powder + Banana 🍌


Soon after getting home from the gym, I was eating lunch (I usually eat again 1-2 hours after my post-workout meal).

I went into work this evening to do a hair color on my salon manager. It was a pretty big transition and it turned out beautifully❤️💜

A little snack in between processes…

Once home this evening I fixed dinner, which was the same as lunch, and did some reading for class. I am off tomorrow from the salon and I have nothing due for school, so who knows whats in store 😁.

I want to end this blog with this- Don’t let the weekend determine your success. Your goals don’t stop just because its the weekend. If you save your cheat meal  for Saturday night, then enjoy your cheat meal on Saturday night and leave it there at the table. It doesn’t mean a cheat day- breakfast, lunch and dinner. If you consumed breakfast pancakes and syrup, a bacon cheeseburger with fries for lunch and pizza and breadsticks for dinner with a glass of wine and a slice of cake, this will easily total 3500 calories, which is the same as 1-pound of fat! For the average person trying to lose weight, one pound a week is a common statistic for weight loss. This means that one day of cheat meals creates a stagnate week, meaning all of those workouts for the week don’t even matter. Enjoy your two slices of pizza with a glass of wine and a single serving of ice cream, but don’t let that trigger a binge. Stay strong, stay focused, and remember why you started! You got this!!!!



Happy Friday 💜

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