Tuesday, October 24, 2017

Hell Week, My Way

A few weeks ago, some of my friends started talking about Hell Week at Orange Theory Fitness. The idea is that there are eight themed OTF workouts during the week, and they will try to do as many as possible to push themselves and sweat like crazy.

I really love the idea of making a hard workout push for a week. Even though I'm not an OTF member, I decided to create my very own Hell Week. My version includes 10 total workouts - a combination of Lose It workouts, WAC group workouts and Y workouts. I know I'll be beat by the time my Sunday rest day rolls around but I'm looking forward to seeing what I can accomplish!


Here's my plan for the week:

Monday: 20 min walk + WAC Sprints & Core + WAC Cardio Circuit
Tuesday: 20 min run + Y-Blitz + WAC Squat Til You Drop
Wednesday: 20 min walk + WAC Triceps Training + WAC Kettlebell Circuits
Thursday: 20 min run + Y-Blitz + WAC Small Group Training
Friday: WAC Pump It
Saturday: 30 min run + Y-Blitz
Sunday: Rest Day

And because results don't happen without a healthy diet, here's a sample day of meals/snacks:

Breakfast: Turkey Bacon & Egg Wrap + Banana
Snack: Raw Veggies + Light Babybel Cheese
Lunch: Tuna Sweet Potato & Corn Salad + Clementine
Snack: Popcorn
Dinner: Sausage, Kale & White Bean Soup + Honeycrisp Apple

Fall temps recently hit MKE making it perfect soup weather. I spent Sunday evening making a large pot of Sausage, Kale & White Bean Soup for dinners this week. It's a super simple recipe and calculates out to only 3 Weight Watchers Smart Points per serving!


Sausage, Kale & White Bean Soup
Serves 6 (3 Weight Watchers Smart Points per serving)

1 tsp olive oil
1 container Trader Joe's Mirepoix Vegetable Mix (onions, celery & carrots)
2 cloves garlic, minced
4 AmyLu Italian Chicken Sausage Links, diced
1 15oz can great northern beans, rinsed and drained
1 15oz can diced tomatoes
6 cups fat-free chicken broth
1 Tbsp Penzey's Pasta Sprinkle (basil, oregano, thyme blend)
10oz raw kale (cleaned, chopped, stems removed)
Salt & Pepper to taste

Heat oil in a large soup pot over medium heat. Add Mirepoix veggies and garlic. Cook 1-2 minutes, then add diced chicken sausage. Cook another 2-3 minutes or until veggies are soft and sausage is lightly browned. Add beans and diced tomatoes. Cook 1-2 minutes before adding chicken broth and Pasta Sprinkle seasoning. Bring to a boil, then reduce heat to low and simmer for 30-45 minutes. Stir in kale and season with salt & pepper to taste.

A little sprinkle of Parmigiana Reggiano could be amazing on top of this soup but it will add an extra Smart Point.

So that's it for me this week - it's just about grinding through the next few days and getting all my workouts in! Tell me:
  • Have you ever completed a workout challenge? What did you like/dislike about it?
  • Are you celebrating Halloween this weekend? If so, what's your costume?

Hope you all have a wonderful week!

- ST

3 comments:

  1. Love the idea of pushing yourself really hard for a week! I guess I had my own Hell Week last week, but I felt great about it! The key is knowing when to pull back, and when to push yourself. Hope you have a great week, too!

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    Replies
    1. That's so true - knowing when to push and also pull back is what leads to consistent training over the weeks/months/years!

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