Anna Maria Locke

Weekly Food and Fitness Plan

February 2016, 2016Anna LockeComment

Happy Monday!

Do you have today off for President's Day? If so, I hope you're staying cozy and enjoying your long weekend! Don't forget to do something fun :)

If not, I hope your workday is going as smooth as possible!

Did you do anything fun for Valentine's this weekend? Ben and I braved the single digits and blizzard and adventured downtown to visit the Chicago Cultural Center, grabbed cocktails at the tiki bar Three Dots and a Dash (obsessed!), and ate dinner at Beatrix, one of my fave restaurants! It was super fun.

Ben is a teacher so he had the day off today, woo! We slept in, had a lazy morning, I made muffins, and then we got out for a snowy run outside! I've been loving my Hammer and Chisel workouts, but definitely miss running. It's hard to motivate myself to get outside when it's freezing...but always worth it. Layers are key!

On Mondays I always send out a weekly email newsletter to all my coaching clients to check in, share some motivation, and give them a chance to connect one on one for accountability on their health and fitness goals.

(If you don't already have a Beachbody coach, you can make me yours for free, just reach out!)

I've started sharing my own weekly meal plan and fitness goals in the newsletter, and I really like turning the tables and giving MYSELF an accountability boost. There's something really powerful about declaring your intentions and planning your week, if it's writing it down in your planner or journal or blatantly posting it to the internet.

Since I always love stalking other people's meal plans and lives, I figured I'd start sharing my weekly plan on the blog here as well!

My Weekly GOALS!

Last weekend was Superbowl. This weekend was Valentine's. I have to admit I've been indulging a little more than usual lately...and I'm starting to feel it eep! I'm tired of feeling "fluffy" even though I've been killing my workouts. Nutrition really is 80% of results, and I want to make sure I'm treating my body right for all its hard work!

So my main goals this week:

+ Stick to my meal plan 100%! NO EXCUSES or emotional eating. I've been sneaking ice cream or Ben's sugary cereal after dinner almost every night just because...and it's just not necessary right now! If I'm tempted to mindless snack or eat when I'm not hungry, I'm going to try giving it to God and saying a little prayer to remind myself that I am enough.

+ Continue crushing Hammer and Chisel and increase my weights! I'm on week 6... 3 weeks left!

+ More "me time" and work/life boundaries. Screens off by 8pm!


This week I'm going to use the "Lean" phase of Hammer and Chisel...which is basically the lowest 21 Day Fix container bracket plus an extra protein shake. If I'm extra hungry or low energy, I'll add a fruit or carb or bump up to the next calorie bracket! I personally don't think the lowest container bracket is good for the long term, since constantly eating at a calorie deficit will lower your metabolism, but I've been over-indulging so I'm going to give it a shot for just a week.

I find it's easiest to assign the same containers to each meal every day...consistency and simplicity are key! 

Pre-Brekkie (6am) 
1 red, 1 yellow, 1 purple, 1 tsp

Chocolate vegan shakeology, spinach, banana, PB

Breakfast (9am... post-workout)
1 red, 1 yellow

Chocolate recover protein shake after my workout ("free" container!)
Egg scramble and banana chia muffin (recipe)

Lunch (12pm)
1-2 green, 1 orange, 1 red, 1 purple

Big salad or dinner leftovers

PM Snack (1 green, 1 blue)
Veggies and hummus or PB


Chia Pudding
-1 c unsweetened almond milk
-1/4 c chia seeds
-1 T maple syrup
Combine and let sit overnight
(makes 2 servings)

1 green, 1 red, 1 yellow, 1 tsp

+ Turkey Chili
+ Roast chicken and veggies w/ quinoa
+ Garlic Shrimp w/ quinoa
+ Steak w/ sweet potatoes and salad

Workout Plan

Going into WEEK 6 (out of 8) of Hammer and Chisel! I can't wait to give this program a full review. I'm definitely feeling stronger, and definitely gaining muscle all over! Ben is noticing it too. I love the constant combination of total body strength, HIIT cardio, heavy weight days interspersed with lighter weight days, it keeps your body constantly guessing and no week is the same!

I'm going to schedule my workouts for 7:30am, after Ben leaves for work (it's awkward working out at home when he's here, lol). I've found that scheduling workouts like they're meetings or appointments is KEY to holding yourself accountable! Put yourself first, you're worth it.

MONDAY: 4 mile run in the snow + foam roll and stretch
TUESDAY: Hammer Conditioning + abs
WEDNESDAY: Chisel Cardio (HIIT with weights)
THURSDAY: rest and stretch! 
FRIDAY: Hammer Power
SATURDAY: Chisel Balance + Abs
SUNDAY: Max Hammer Strength

Work Schedule

And because work/life boundaries are on my goal list, I'm going to share my "work plan" for accountability! Sneak peek of what it looks like to be a full time Beachbody coach ;)

6am: Wake up, put on workout clothes, make tea and Shakeo, meditate and set intentions for the day.

6:30: Emails!!! As an introvert I am terrified of my I am going to get this out of the way ASAP!

7:30: Workout time, yay!

8 - 10:00: Breakfast, journaling, personal development reading, "Anna Time"

10:30 - noon: Create content for challenge groups, team, social media, coach trainings. Check in with challengers and FB groups, send encouragement and love! Mentoring calls with my coaches.

12:00 - 1:00pm: Lunch + Netflix! Currently working my way through Mad Men (on season 5!)

Afternoon: This is my "low energy" zone, so I'm going to let myself be creative, relax, get outside, head to a coffee shop to work on my life coach course I'm taking, do coaching calls, and whatever I need.

4/5:00: Unplug! Relax, get dinner started.

Evenings: Depending on the night of the week, I'll have a webinar, training, or coaching call to listen or host. On other nights I'll hang out with Ben and be lazy!

9:00pm: In bed, reading time!

What's on your agenda this week? Let's make it a good one!

xo Anna