Bone Garden Cantina Salad with cilantro lime vinaigrette dressing
Earlier this month, my friend and I hit up Bone Garden Cantina on the west side of Atlanta for a little Mezcal and Mexican. This salad was ridiculously incredible. The Mezcal wasn’t bad either.
mexico beach, florida beach run
I went down to Florida to see some family over the weekend – to a tiny beach straight out of the eighties. Mexico Beach was a welcome respite from my usual weekend work-workout-sleep-workout again routine. It was small, quiet, and sunny. I got in a couple of nice beach runs and incorporated some push up and triceps dips intervals, not before being challenged by teenaged spring breakers to a push up-off. I won.
Kale, pepitas, pistachios, goat cheese, turkey, cucumber, jalapeño salad.
My staple salad: kale, pepitas, pistachios, goat cheese, turkey, cucumber and jalapeño. I bring my homemade dressing of balsamic, olive oil, cayenne powder, lemon juice, basil and jalapeño on the side. It’s the bomb.
mexico beach workout
búcha lemongrass ginger kombucha tea
For the last few weeks, I’ve brought this búcha kombucha tea to work – it’s been fabulous. More flavors to come, but lemongrass ginger is my fav.
collard green, jalapeño , cucumber & turkey salad
Publix was completely out of kale, so I grabbed a bag of collard greens instead. I’m not sure how I feel about them. Also, someone came to my office to investigate the source of an apparently bad smell filtering through the office – it was definitely my replacement kale.
Spring Circuits – March/April 2014
Monday 3/10
“Omg kill me. Bad mood/bitter and feeling like everything I wear looks horrible and I feel out of place in my own skin…” said me before I completely crushed the below workout.
10 minutes stairs
Mntn climbers + side dips
30 lb bar squats
Wide lunge bicep curl
Deadlift/row 10/10, 10/10
Repeat 3x
30 Mntn climbers + 30 side dips
Tuesday 3/11
Plank row 15 lbs
Triceps dips
Curtsey + bicep curl
Reverse fly
Lateral lunge
Bicycles, switch kicks, mntn climbers
Wednesday 3/12
Heavy shoulder press
30 triceps dips
20 side dips
15 each side hi-lo shelf oblique twist
Repeat 3x
Lat raises/front around raises
30 tri dips
20 mntn climbers+20sec plank hold
Repeat 3x
Thursday 3/13
30 Push ups
Lunge rotation
Front lever squat
Deadlift bicep curls (1:2)
30 bicycles – 30 long lever leg lift – 30 mntn climbers
Saturday 3/15
Circuit 1
Jump squats
15 Kettle bell swings
15 lbs deadlift burpees+ pushup
Circuit 2
Lunge bicep curls
30 mountain climbers, 30 side dips
Repeat 3x
Monday 3/17
Deadlift rows
Front lever squat
Deadlift + overhead press
Lateral lunge raises
Bar curls
45 Mntn climbers 20 sec hold (2x)
Repeat 3x
Tuesday 3/18
Plank rows
Reverse fly
Plank push up
Curtesy lunge
Plank rolls
Wednesday 3/19
1 circuit 3 sets
Lateral lunges
30 bikes-15 dips-30 lever switch
Lunge bicep curls
Front lever squats
Deadlift with overhead press
One leg kickbacks
Squat jumps
Thursday 3/20
Beer belly circuit
Friday
2 mile run + non weighted:
Push ups
Squats
Lunges
Bicycles
Flutter kicks
Saturday
Short run
65 walking lunges each side
Sunday
Plank rows
Push ups to side plank
30 lb bar deadlift/row combo
Curtsey lunges with bicep hold
Row machine plank pull ins
12 lb plank twists on toes (start facing down and open plank up carrying weight to shoulder)
Assisted pull ups
Monday
Triceps shoulders and sprints
Triceps dips
Lateral raises/front raises
Lunge overhead press
Triceps kickbacks
Sprint
Repeat 3x
10 minutes quick stepper level 12
Tuesday 3/25 body
12 lbs
Lunge rotation
Plank turn outs
Front lever squats 25lb plate
Lunge bicep curls
Side step squats 25 lb plate
30 mountain climbers
Row machine in outs abs
Repeat 3x
Wednesday 3/26
Triceps dips
30lb bar shoulder press
15lb kickbacks
Repeat
Cardio
Dips
15 lb lateral raises
15 lb front raises
15 lb kickbacks
Tricpes dips
Cardio 3 minutes
Repeat 3x
Thursday 3/27
Plank rows
Push ups to side plank
15lb deadlift/row combo
15lb Curtsey lunges with bicep hold
Row machine plank pull ins
12 lb plank twists on toes (start facing down and open plank up carrying weight to shoulder)
Sunday
Beach run + push ups (intervals)
Monday
Beach run + triceps (intervals)
Sunday
Beach run + push ups (intervals)
Monday
Beach run + triceps (intervals)
Tuesday 4/1
25 lb plate Front lever squats (15)
15 lb lunge rotation (15 each side)
25lb plate side step squats (4 steps each way x3-4)
Repeat 3x
Wednesday 4/2
Tricep dips (30)
15lb lateral raises (15)
40lb bar deadliest row combo
Repeat 3x
Thursday 4/3
15lb plank rows (15)
mountain climbers (30)
plank pushups (10 each)
curtsey lunges (30 with weight on shoulders)
15lb plank turn outs (8 each side)
Saturday 4/5
I know you can’t “spot treat” but I want to pay particular attention to legs and abs for a while. Meaning I’ll up my weight for abs and reps for legs, as well as incorporate cardio blasts between circuits.
10 minutes stairs
12.5lb lunge bicep curls (15 each)
40lb bar deadlift/row combination
lever squats with 25lb plate (20)
Repeat 3x
TRX plank in/outs
12.5lb plank turn outs (10 each side)
Repeat 3x
It’s always a good sign for me when my music becomes difficult to hear during my workout; it means I’ve gotten my sweat on enough that my ear buds are starting to fall out.
Monday 4/7
10 minutes stairs
12.5lb plank rows (15 each)
12.5lb bench press + fly (15 each)
40lb deadlift/row combo ( 4/4 x4)
Repeat 3x
Row machine in outs (15-20)
mountain climbers (30)
curtsey lunges + leg lift for 15, bicep hold for 15
Repeat 3x
Tuesday 4/8
Ran 2 miles
15lb shoulder press (15)
triceps dips (30)
high-low shelf oblique twist
Repeat 3x
15lb Front to lateral raises (15)
triceps dips (30)
mountain climbers (30) + bicycles (30) + side plank dips (30 each)
Repeat 3x
Tack on one more round of abs
RACHEL REED 