lizbarnet

[lizbarnet]

Here's a little musical #motivation - last week's @sltnyc #playlist for #motivationMonday!

[lizbarnet]

#MotivationMonday #workout #playlist to get you going! #fitness #fitspo #remix #sweat #motivation

[lizbarnet]

#MotivationMonday #workout #playlist to get you going! #fitness #fitspo #remix #sweat

[lizbarnet]

Today's #motivationMonday #workout #playlist is booty-themed in honor of the Barnet Booty Brigade. This weekend we completed the Colon Cancer Alliance Undy 500 5k and raised over $7,000 for research!

[lizbarnet]

In case you need a little #MondayMotivation - here's a #workout #playlist from last week! Skrillex makes every workout better.

[lizbarnet]

#MotivationMonday #workout #playlist from last week - the cool down is actually my favorite :)

[lizbarnet]

#MotivationMonday #workout #playlist from last week

[lizbarnet]

#MotivationMonday #workout #playlist from last week - new Skylar Grey w/Big Sean & Travis Barker is my fave!

[lizbarnet]

#MotivationMonday #music #workout #playlist from last week

[lizbarnet]

Whole 30, day 28

Meal 1: egg muffins with pork sausage, kale and sweet potato; 2 clementines; bulletproof coffee with Omghee and cinnamon Meal 2: mixed greens with grilled chicken, beets, caramelized balsamic shallots, One Lucky Duck rosemary quackers; roasted butternut squash and garlic soup Meal 3: Formulx chocolate with instant coffee, coconut milk and 1/2 banana; 1/2 green apple with prosciutto and olives Meal 4: Moroccan spiced ground beef (carrots, onions, tomato paste, coconut milk, cinnamon, cumin, coriander, garlic); roasted acorn squash in coconut oil; kale sauteed in coconut oil and garlic; peach applesauce with sprinkle of Steve's Paleo Goods Paleo Apple Walnut Granola DAILY WORKOUT: 5 minutes movement prep; 10 minute high intensity circuit 

25 kettlebell swings (30 lbs)

10 OH presses (15 lb dumbbells)

10 front squats (15 lb dumbbells)

10 deadlifts (15 lb dumbbells)

10 renegade rows (15 lb dumbbells)

10 "burpees" of combination of moves 2-5

Repeat everything 1x and finish with 25 more KB swings

My schedule is especially crazy this week and this is all I had time for; I definitely felt better after moving! Additionally I was seeing my acupuncturist for more trigger point work on my shoulder.

He did gua sha, which left me both sore and bruised, so we'll see how I feel tomorrow. He requested (again) that I rest as much as possible, so in my evening Uplift Studios Uplifting Strength classes, I resisted using weights. 

[lizbarnet]

Whole 30, day 27

Meal 1: 2 eggs poached in tomato sauce with kale and prosciutto; bulletproof coffee with cinnamon and OMGhee

Meal 2: leftover Brussel sprouts with proscitto, 1/2 diced green apple, 1 egg, Tessemae's hot sauce; 1 tablespoon almond butter with cinnamon

Meal 3: mixed greens with grilled chicken, beets, balsamic caramelized shallots, One Lucky Duck Rosemary Quackers; Tessemae's salt and pepper vinaigrette; roasted butternut squash and garlic soup Meal 4: diner egg white omelette with tomatoes, peppers, onions; side of sausage; white potato hash; orange juice

I was still feeling a bit iffy after my stomach woes so I coated my stomach with a bit more carbs than I should have (see: white potatoes). 

DAILY WORKOUT: 2.5 hours of MELT Method Workshop The MELT Method is a form of self-myofascial care which is much more subtle than, say, foam rolling or Trigger Point Therapy. I had signed up for 75 minute workshops, at least 1 of which I thought would be a mild workout as it was described as a "Strength Workout". 

That wasn't the case, so there was little to no moving around, although lots of soft tissue work - which is a key to workout recovery. I might have planned another workout if I had expected this, but as I was still recovering from feeling ill, it wasn't a bad situation. 

[lizbarnet]

Whole 30, day 25

Meal 1: egg white omelette with peppers, onions, tomato, avocado, side sausage patty; Tulsi green tea; papaya and pineapple Meal 2: (post-workout) coconut water with chia and Formulx vanilla; chicken soup (broth, chicken, carrots, celery); leftover roasted apple and fennel salad, roasted balsamic cauliflower, grilled chicken over mixed greens with Tessemae's balsamic vinaigrette Meal 3: 1 tablespoon almond butter with cinnamon and carrots

Meal 4: birthday party dinner at Whitman & Bloom with friends. If you are looking for a small plates, seasonally driven menu in the Murray Hill area, I highly recommend! Split a kale salad with mushrooms, olives and red onions; bacon wrapped pork belly sliders (sans buns) with slaw (almost a sauerkraut) and jalapeños; side of pickled vegetables; side of french fries with apple cider aioli. Delish!

DAILY WORKOUT: 45 minute spin at FlyWheel

[lizbarnet]

Whole 30, day 26

Whelp, not much to read here. I seemed to have caught a 24-hour bug and wasn't feeling up to eating much of anything. Definitely no workout here either. I visited with my family and picked at pieces of a large meal my mother lovingly prepared:

turkey; roasted broccoli; Brussels sprouts with OMGhee, prosciutto and maple syrup (my contribution); mashed potato Definitely not all Whole 30 approved, but I kept down what I could. 

[lizbarnet]

#motivationmonday #workout #playlist from lask week - any special request for this week?

[lizbarnet]

Whole 30, day 23

Meal 1: 3 egg muffins (chicken sausage and kale); roasted sweet potatoes in OMGhee; bulletproof coffee with OMGhee and cinnamon Meal 2: mixed greens with grilled chicken and roasted butternut squash salad from Hu Kitchen (raisins, walnuts); Juice Generation Joyful Almond (almond butter, almond milk, cacao, banana) smoothie without agave plus baby spinach  Meal 3: almond milk latte with cinnamon; Hu Kitchen Thai chicken salad on 2 celery sticks with cashews and dried mango Meal 4: Leftover spaghetti squash pie with chicken and spinach meatballs and marinara; balsamic and EVOO roasted cauliflower; chia pudding with cacao and coconut milk DAILY WORKOUT: 60 minute vinyasa yoga at Yoga Vida 

It was a fairly basic class but well structured and included a lot of vinyasas. Given how my shoulder has been feeling, it held up well. I'm looking forward to another trigger point acupuncture session for it next week!

[lizbarnet]

Whole 30, day 24

Meal 1:  3 egg muffins with chicken sausage and kale; roasted sweet potatoes in OMGhee; bulletproof coffee with OMGhee and cinnamon

Meal 2: Steve's Paleo Goods grass-fed beef jerky; clementine Meal 3: diner egg white omelete with onion, tomato, pepper; side of sausage; white potato has browns; black coffee (later) small almond milk latte with cinnamon Meal 4: (post-workout) Formulx with chia and h20; at a dinner party: carrots with paleo hummus from Magic Mix Juicery (zucchini and sunflower seeds); black olives; salmon with grain mustard glaze; roasted brussels sprouts with turkey bacon; baked sweet potato DAILY WORKOUT:  After a very long day (6 clients, 1 Uplift class) and a very long week (averaging 7-9 clients or classes a day), the last thing I wanted to do was work out.  However, not only did I feel better after I did, I felt AMAZING and had a great work out. It's true: you'll never regret a workout. foam roll

25 minutes/2.5 miles sprint/incline/lateral shuffles in 5 minute segments 4 sets of 10 reps/5/10/5 of varying weight (heavier for sets of 5) and increasing weight:

assisted pull up (~ 75% assist/~25% assist)

front squat (set of 17.5/25/22.5/30)

push press (set of 17.5/25/22.5/30)

dead lift ( set of 17.5/25/22.5/30)

[lizbarnet]

Whole 30, day 22

Meal 1: egg muffins with chicken sausage and kale, sweet potatoes roasted in OMGhee, 1 clementine; bulletproof coffee with OMGhee and cinnamon Meal 2: (pre-workout) 2 celery sticks with Hu Kitchen Thai Chicken Salad (chicken, celery, coconut milk, cashew, ginger, garlic, ACV, thai basil, hot sauce), few pieces of dried mango  Meal 3: (post-workout) mixed greens with grilled chicken, Hu Kitchen roasted squash salad (butter squash, apple, raisins, walnuts, parsley, rosemary, honey, olive oil), Tessemae's balsamic vinaigrette; Magic Mix Juicery Root Sensation juice (beets, carrot, kale, spinach, parsley, cucumber, celery)

Meal 4:  Steve's Paleo Kits grass-fed beef jerky; salted cashews; almond milk latte with cinnamon (2 shots) Meal 5: black olives; spaghetti pie (spaghetti squash, spinach and chicken meatballs, marinara, egg to set); Hu Kitchen apple and fennel salad; coconut milk & cacao chia pudding DAILY WORKOUT: 50 minutes of SLT