I’m doing another Whole30 + adjusting my (blogging) schedule + last week’s workouts

September 5, 2016

Hey there. Happy Labor Day to all of you! I hope you’re enjoying a long, restful weekend. The girls and I are off today and have a few things planned to keep busy. Thankfully, the rain from Hurricane Hermine came and went quite quickly in our area. It’s been nice to have a break in the heat, too!


In other news – my sister and I are doing another Whole30 together…starting TODAY. We’re both feeling like we need a reset after summer. What better way to kick off the fall season, right? Apparently, September is a popular time to do W30 – I’m seeing a lot of buzz in my social media threads about it. It’s nice to see so many people participating in this!


I felt really great the last two times I did W30 and I’m looking forward to that feeling again…but it’s not easy and part of me isn’t exactly excited about the dietary limitations and not being able to have All. The.Things. Well, mainly sweets and wine. And peanut butter!


Over the last few months I haven’t made as much of an effort to get greens in as I usually do. In fact, I haven’t really felt like veggies in awhile. I find that I can manage a green smoothie in the morning and a salad at lunch, but come dinner I stick with protein and carbs. I also feel like I’m eating the same things over and over, which has left me feeling less than inspired in the kitchen. One thing I appreciate about W30 is the fact that you’re encouraged to really focus on eating different veggies and proteins.


This time around I am going to try and focus on eating larger meals and not snacking as much. The program really discourages snacking, but I find that since I get up so early and work out moderately – intensely 5-6 days per week I really need to have more than 3 meals/day. But it could be that I need to make my meals larger in order to stay satiated longer. What do others think about this?


I’m also going to try and mix up my meals more and try new things. When I completed the program for the first time I was worried I would accidentally eat something non-compliant (I even had dreams about it!) so I stuck with familiar foods, almost never ate out, and as a result my meals were pretty boring. This time I’m going to put more of an effort into eating a variety of foods, especially veggies and fats. I’ll try to experiment with different recipes when I can. Anywho, I’m a few hours into Day 1 and feeling pretty great. 🙂 Only 29 more days to go!


I plan to share brief updates about my Whole30 experience (how I’m feeling, meals, etc.) in case anyone is doing the program or interested in completing one in the future. If you want to read about my first Whole30 experience, be sure to check out Part 1 and Part 2.


Switching gears, I’ve decided to cut back on my blogging schedule to give myself more time to do other things I enjoy (spend time with my family, read, cook, etc.). To be honest, I’ve been feeling a bit unbalanced lately and I want to be sure I’m devoting enough time to all the areas that are important to me. And I’ve been feeling a bit burnt out on blogging and coming up short on things to say. I’m hoping that decreasing my writing frequency will keep me stay inspired and creative. I’m planning on posting three times per week at a minimum and may add another day in the future. Thanks so much for your support along the way! As always, I love suggestions for topics. Please email me with your ideas at alyssa@afitmess.com.


Last week’s workouts

Monday – hamstrings, glutes, calves

3 rounds:

  • 15 leg curls on stability ball
  • 15 DB lateral lunges (each side) – I used 12# DBs


3 rounds:

  • 15 single leg deadlift (I used a 20# DB)
  • 15 goblet squats (holding a 40# kettle bell)


3 rounds

  • 15 unilateral squats on bench (each leg)
  • 20 calf raises using a leg press machine
  • 20 glute bridge on bosu ball


Tuesday – shoulders + abs

4 rounds:

  • 8 DB shoulder presses (25# DBs)


3 rounds:

  • 10 upright DB rows (I used 40#)
  • 10 one arm press (I used 25# DB)


3 rounds:

  • 10 delt raises (30#)
  • 10 lateral raises (24#)
  • 10 DB flys (24#)


3 rounds – AFAP

  • 20 woodchops holding 15# med ball (10 per side)
  • 20 spidermans



warm up: run 400 meters

Then complete the following rounds:

Round 1 – repeat 4x

  • push ups AMAP (I did 4 sets of 25)
  • 1 arm DB row with elbow out (4 sets of 12 using a 25# DB)


Round 2 – repeat 4x

  • 50 mountain climbers
  • 1 minute plank


Round 3 – repeat 4x

  • 15 DB curl to press (20# DBs)
  • 15 lat pull down



Orangetheory Fitness




Orangetheory Fitness


Round 1:

  • 20 hand release push ups, 30 mountain climbers
  • 15 hand release push ups, 30 mountain climbers
  • 10 hand release push ups, 30 mountain climbers
  • 5 hand release push ups, 30 mountain climbers


Round 2:

  • 30 jump lunges, 15 pike push ups, 1 minute wall sits
  • 25 jump lunges, 15 pike push ups, 1 minute wall sits
  • 20 jump lunges, 15 pike push ups, 1 minute wall sits
  • 15 jump lunges, 15 pike push ups, 1 minute wall sits
  • 10 jump lunges, 15 pike push ups, 1 minute wall sits
  • 5 jump lunges, 15 pike push ups, 1 minute wall sits


Round 3:

  • 20 tricep push ups, 20 supermans, 30 plank touches
  • 15 tricep push ups, 20 supermans, 30 plank touches
  • 10 tricep push ups, 20 supermans, 30 plank touches
  • 10 tricep push ups, 20 supermans, 30 plank touches


Just catching up? Check out my recent posts:

Friday faves 14

Why I started eating meat after 17 years as a vegetarian

5 things to do to get back on track after vacation

4 reasons why I had a successful trip with toddlers

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