Friday, October 5, 2018

Sample Macro Day + Workouts to Try [Volume 3]

Hi, guys!

We’re in Newport, Rhode Island for the annual Haupert weekend. It’s EASILY one of our favorite weekends ever, and we truly look forward to it all year long. Needless to say, I am psyched for a weekend away with our family. I’ll have a full recap next week, but, in the meantime, here is another day of eats + macro breakdowns.

I really enjoy sharing these blog posts because I actually don’t track macros every single day. Tracking for the blog helps me see where I might be falling short or going a little overboard with my choices. Hey, it happens, which is why I love having macro tracking as a tool in my toolbox! I also included a few new workouts to try – inspired by some of my own last week. It feels so good to get back into a workout groove, so I hope these give you a little push as well! Finally, don’t miss out on a few of my weekly fitness deals from around the web. I am always on the lookout for great sales on fitness/athleisure apparel, so I am more than happy to share these picks with you!

Breakfast: I started my day with my normal iced coffee combo of 2 scoops Vanilla Bean Collagen Peptides with almond milk. Since it was a gym day, I just wanted something small pre-workout so I also sliced up half of a banana with a big scoop of Teddie Peanut Butter.

Post-Workout: I wanted a combo of protein + carbs after a great CrossFit session so I mixed up a serving of SFH Vanilla Protein Powder with a little bit of OJ – a surprisingly delicious combination that tasted like a creamsicle!

Lunch: I cooked quick stir fry recipe using a couple of my favorite Trader Joe’s freezer products. I love the riced frozen cauliflower and added shrimp and a big handful of spinach to finish the dish.

Snack: It doesn’t get much easier than 1/2 an avocado plus a drizzle of Primal Kitchen Honey Mustard. So good!

Dinner: I threw together a quick meal using a chili lime chicken burger (from Trader Joe’s) with Munster cheese and ketchup + a side of roasted potatoes and kale. Delicious!

Dessert: I enjoyed a delicious pumpkin-y treat to end the evening!

Workouts to Try 

Total Body Countdown – I love a good countdown workout – they just seem to fly by! This one is a do-anywhere bodyweight workout, and you can always modify the time – so if you only have 15 or 20 minutes, try to get as many rounds as possible!

Quick and Dirty 21-15-9 – A classic CrossFit rep scheme mixed with my love for running! The combo of upper and lower body lifting with some cardio mixed in will definitely get you sweating!

Upper Body + Core Crusher – I gave you a serious lower body burner last edition, so let’s add in an upper body circuit for you to mix and match workouts (+ couple of core movements to keep that mid-section strong)!

Favorite Fitness Deals

The North Face Slacker Hooded Jacket –  I’m prepping for fall and winter and found this awesome North Face jacket on sale for 50% off. It would make a great layering jacket that’s warm, but still lightweight as you transition to colder month. I love the coral color – so cute!

Zella Live In Ombre Midi Leggings – I love the ombre color of these leggings – it’s always flattering on a variety of body shapes. I also love the length – you don’t have to worry about them being too long yet they stay put, unlike some capris I’ve owned. Plus, 50% off makes for another great steal on a quality brand!

Nike Element 1/2 Zip Top –  These Nike 1/2 zips are a staple piece in my fitness wardrobe. I love them for fall workouts because they keep me warm without overheating. And, bonus, they’re on sale at Zappos for 25% off!

Sperry Crest Vibe – I’ve always liked Sperry and these casual shoes would be super cute tossed on with a pair of jeans. They are also washable, which mean they’ll stay looking new for a lot longer! 🙂

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Resources For Women Entreprenuers

Maybe it’s the fact that I’m stepping away from business for a few months, or maybe it’s just the season of life I’m in, but I’ve been into the topic of entrepreneurship for the past few months. Mostly via podcast, per usual, but also through books, local groups, and websites too. Here are a few of my favorites.


Fired Up & Focused – I think I blogged about this book (and program!) before after hearing Rachael speak last year, but I recently re-read it with a new mindset. It was great and gave me so many ideas for my own business. I love how Rachael’s focus is working smarter not harder, and she really nails down efficiency. It’s something I’m always working on. Because don’t we all want that ideal work-life balance? She gets it, and this book has some great actionable tips.


I’ve written about Brooke Castillo a hundred times. Her podcast is great for the everyday person when she talks about life topics, but she’s also a life coach to many life coaches, which is why her podcast is called The Life Coach School podcast. I recently cherry picked some of her more business-y topics to listen to, and episode #186: How to Make 100k was one of my favorites. While I am not specifically a life coach with that kind of business, I loved hearing the stories of the coaches she interviewed and their paths to success. Those of you interested in this topic might also like episode #16: 100k as a Life Coach? as well.

Along the same lines, I have started listening to Allie Casazza podcast – The Purpose Show. Her podcasts are to-the-point with lots of great tips. On the entrepreneur front, I really enjoyed hearing her back story to how her business went viral (episode #6), which isn’t the normal in the digital world. I also really enjoyed hearing Allie share her schedule (episode #30), the balance between kids and work, and other tidbits about being a business woman. I think I heard right when she said her business brings in SEVEN figures (that’s over a million dollars – I had to literally count zeros to make sure I was hearing right) so she is one badass entrepreneur! And lastly, episode #72 when she did a ‘things I’m afraid to tell you’ style show was great. I could have given the same introduction about just trying to be real but feeling like I live in a fishbowl at times. It was a great listen!

Mental Health Support With Basis

I was recently introduced to Basis as a modern online approach to mental health. As entrepreneurs (and parents and students and new moms and humans), it’s easy to get overwhelmed with life. While more serious scenarios might require therapy or specialized medical professionals, Basis is there when you just want to talk to someone. We work-from-homers sometimes just need some extra support!

For just $35 a session (a 45 minute video call), you meet with a trained specialist well-versed in research-backed approaches to talk you through your struggles and give you an actionable plan. Appointments can be made the same day you reach out, and there is no membership or commitment required. Specialists cover topics like work, social, school, finances, relationships, parenting or balancing all of the above.

I scheduled a call with a Basis Specialist to try the service out for this post. My topic: parenting! You hear so many different approaches out there to dealing with school-aged kid attitude, chores, screen time, and routines that it was great for me to sort through our specific situation and come up with a plan for Mazen. Since we’ve cut our screen time down to zero during the school week, one strategy we came up with that I loved was to make a visual poster of activity options Mazen can do when he’s bored – alone, with me, or with the neighbors – to give him some ideas. We also ended up talking a lot about work-mom balance when the new baby comes. For new moms who might be feeling lonely or overwhelmed, Basis couldn’t be more mom-friendly since you don’t have to leave your house.

If you’d like to give it a try, you can use the code KATH222 for $20 off!

This segment was sponsored by Basis


Locally, I’m in a Charlottesville Boss Babes group, which has been great for networking both on Facebook and at the monthly meetings (which sadly I have only be able to attend once – working on it!) The group has enabled me to meet up for coffee with a few other bloggers (shout out to Will Frolic For Food and Brooklyn Supper!) Thanks to the group’s leaders, Linea and Jess, for their hard work keeping the group going.

Last year I attended the Rebelle Conference in Richmond, which was a wonderful way to network and learn from other women in business in Virginia. Its theme “Lifestyle design for entrepreneurial women” was right up my alley. If you have these kind of groups or events in your cities, it can be scary to go to at first (even for an extravert like me!) but I have found I am always so glad I’ve gone! I’m going to miss this year’s conference due to Baby B’s arrival, but I can hopefully attend again in the future.

And with that, I’m off to a working breakfast!

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