Health & Fitness over 4 years ago by Liz Adams

Weekly Workout + Meal Plan

What I’m wearing: Calia Move Tank (size small), Lululemon Align leggings, Calia Sports Bra, Nike Shoes

Ok guys, today we are going to try something new! I get so many questions about my weekly workout goals, what we eat, how I stay on track, etc and today I wanted to start a new series to help inspire you to live a healthier lifestyle. Remember that your goals may look different than mine and that is okay! I want you to look at this series as inspiration for your own life. I’m not perfect, sometimes my weeks change and sometimes I need to order pizza mid-week. Just because you have a plan doesn’t mean you always have to stick with it. Don’t put too much pressure on yourself and remember that all of this is usually done with a glass of rosé in hand by 5pm! Everything in moderation. 

So I think I’m going to post my fitness plan every other week (otherwise it may get redundant, I’m not THAT exciting) and I’ll detail my weekly fitness plan and then I’ll provide a blank document so you can either print it out or fill in yourself! Like I said above, every week is different for me. Overall, a few of my goals every week are:

  • run 12-15 miles
  • workout with trainer 2x a week
  • eat at home 4x a week
  • drink 100oz of water a day
  • asleep by 10pm every night

It took me a long time to get to this point. Exercise never used to be a huge priority to me but now it is a secured part of my day. I generally try to workout 4 out of 7 days (I usually end up working out about 5/6x), even on weeks when these goals don’t necessarily happen. I always aim to be active more days during the week than I’m not. Even if it’s a day where I’m not running or training, we love to go on a family walk. My Apple Watch keeps me in check and I get super competitive with myself – read more about how I use my Apple Watch here. Again, I don’t always reach these goals! Some weeks I run 8 miles, some weeks I miss days with my trainer and some weeks I drink too much wine – and that’s ok! 

Here is my fitness/meal plan for this week:

Note: We eat a lot of repeat meals so there are certain things that are always stocked in my fridge/freezer. For example, TJ’s cauliflower gnocchi, Rao’s marinara sauce, almond butter, rice crackers, hummus, seasonings, etc. (I always have ingredients for this salad on hand and make for lunch 2x a week!) In the beginning of the week I always stock up on the necessary fresh ingredients like organic meats and produce. I usually buy the first couple meals of the week on Sunday and then shop again on Wednesdays – just to make sure everything is fresh! 

I’m also starting a new goal of no phone from 4-8pm, when kids wake up from naps and until they go to bed. Summer is so short and I really want to enjoy every minute with them! Charlie is starting to really notice when we are on the phone and I’m trying to be more conscious of this so this goal is important to me. A few past posts that may be good resources are my favorite treadmill workouts (these are the sprint circuits I do!), my recipes (we love making turkey meatballs and turkey burgers), how I started running and my tips for creating a fitness routine!

I hope that this helps us all hold each other accountable! Ultimately, a healthy lifestyle shouldn’t feel like a task. It should be something that fits seamlessly into your life. Do what is best for you! If you feel like you don’t have any time to workout, start with small goals like taking your kids on a 2 mile walk (and maybe doing three sets of walking lunges in between!) or doing an AAPTIV workout during nap time. I use this app all the time at home! It’s great. Just because this is my plan doesn’t mean it has to be yours. Do what you can! I just want this to inspire you to start somewhere. I started somewhere too. We all do!

Don’t forget to download the blank document to create your own plan!

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  1. Thank you for sharing your workout plan! I love that you mentioned it took you awhile to get to this time. It definitely requires time, dedication, and figuring what works. I always loved it when you share your workout videos!

  2. Thanks so much for sharing your work our plan! This is exactly what I needed to get me motivated for the week!!

  3. Love this post! Such great ideas I can easily incorporate into my schedule. Sometimes just seeing what others are up to helps me think up new ideas for myself! Especially the meal prep. Mine always feels redundant and seeing yours (even if it feels redundant to you) gives me ideas! Thanks Liz!

  4. Love this series! You look great and you’ve been an inspiration to me. I started being healthier in January and I’ve stuck to it and your posts have been helpful! Keep it up!

  5. Love how honest you are about working up to this point of exercising, and how you incorporate your kids sometimes!

  6. I love that you’re honest about how it took time and consistency for you. Please keep sharing workouts on stories, they really inspire and help! A few questions: I am not able to do FWTFL due to migraines (I can’t do IF) but I’m wondering if you still retain some of the carb cycling in your regular routine at all or do you just do some IF and general healthy eating? I’m not well-verses in carb cycling/macros enough to tell from your menu (maybe I’m dumb?) thank you!

  7. I love this post. I have to really work to be on my phone less. Getting to bed at a decent hour is a huge issue for me. How did you get yourself into a plan to be in bed by 10 PM? I need help!!!

  8. Thank you for sharing Liz!! The meals inspiration is great, I often get bored doing the same healthy recipes again and again and am thinking the whole day about new ideas 😅

  9. Love this! As a stay at home mom if 1 in school and 1 at home, on Sundays I usually try to plan out our dinners for the week and my fitness schedule based upon my husbands work schedule and school activities. Thanks for making a great template to make things easier. Have a magnificent Monday!

  10. Thank you so much for this, has me motivated for the week! Can you share the Crockpock Chicken Gyros recipe. Have the first two already. Totally coping your meal plan for the week!

  11. Thanks for this! With my preschooler out for summer break and my kindergartener not far behind, I need to do a weekly plan or it won’t get done (as evidenced by the last 2 weeks!). Look forward to these bi-weekly posts!!

  12. Thank you Liz! I’m 18 months postpartum and I think this is going to help me get back into some kind of routine. I also am going to try to implement a “no phone rule” for myself – especially since the summer months are short. Love your relatability and your ability to inspire your readers!

  13. Love this! The fitness plan is awesome and I will definitely be using it! Any tips on drinking 100oz of water a day? I struggle with remembering to drink water and want to be better about it.

  14. Love this idea Liz! It’s such an awesome idea. I look forward to using the plan and regular updates here!

  15. This is a wonderful post
    Great information for my 56 y/o body
    And I shared with my young adult 18 y/o daughter
    Love you my dear
    Thank you for sharing such valuable useful information ❤️

  16. Love this!! And this is perfect timing because I did a very similar thing on Sunday night before I saw your post, and now I am printing out this sheet and sticking it on my fridge! I kept setting big workout goals for myself that I kept missing, and then it got too easy to just do nothing. So instead I am setting small goals for each day, working out for 15-20 minutes every day rather than an hour for only one day. And if I get to most of my goals I am going to give myself a prize 😀
    PS: Great recipe idea too!

  17. Liz! I loved this post! you are too fun! I enjoy working out and as a mama of two littles myself- it’s fun to follow along! Love the circuits you post when your at the gym!

  18. I love this! Made the gyro recipe tonight and it was great. Definitely a series I’d love to keep seeing.

  19. I love the template and getting a peek into your workout and meal plans. Thank you for sharing! Also, LOVE the idea of putting the phone away in the evenings. We have a 4-year-old and I’m certain he notices devices. Going to give it a try! Looking forward to this post being on a weekly rotation! Love following along with you!

  20. I saved this and have came back to it many times! This is one of my favourite post’s recently and I plan to start following your workout split/week starting Monday! Thanks for always being inspiring.


  21. Thank you for sharing!! Love all of your tips and definitely need to follow the no phone rule. My son’s almost 3 and he notices when we’re on our phone as well. You look so great Liz!!