• More Than Rubies

A Little Sweat is Good for the Swole!

Hey Everyone! I get it. Living a healthy lifestyle can be hard. Especially if you don’t know where to start. I’m hoping to make it a little easier for you with this post. I am going to share my meal prep for the week, my workout split, my workout playlist, and even this weeks 20/20/20 workout!

Let’s start with the good stuff.


Breakfast: Oatmeal

AM Snack: Protein Shake

Lunch: Shredded BBQ Chicken with Sweet Potatoes

PM Snack: Boiled Eggs & Tuna

Dinner: Sloppy Joe Baked Potato

Dessert: Outshine Popsicle

Calories: 1470

Macros: Net C:114g P: 142g F: 43g

If I workout or am hungry after eating my pre-prepped meals I will add in another shake or another high protein snack; like tuna or boiled eggs.

Lifting Split

Monday: Shoulders

Tuesday: Legs

Wednesday: Back & Chest

Thursday: Legs

Friday: Back, Biceps, and Triceps

Saturday: Legs

Sunday: Active Rest

In addition to this split, I also teach a 20/20/20 class on Tuesday mornings. It is a HIIT styled full body strength and cardio workout! I am sharing this weeks workout with you and it can be done at home! Plus click here for my current workout playlist.

The Game Plan

1st Quarter

Cardio: Quick Feet

Lower Body: Squats

Upper Body: Bent Over Flies

Core: Frog Crunch

15 Reps x 3 Sets

2nd Quarter

Cardio: High Knees

Lower Body: Deadlifts

Upper Body: Front Row

Core: Single Leg Crunch

15 Reps x 3 Sets

3rd Quarter

Cardio: Power Knee (Right)

Lower Body: Lunges

Upper Body: Shoulder Press

Core:Cross Crunch

15 Reps x 3 Sets

4th Quarter

Cardio: Power Knee (Left)

Lower Body: Sumo Squat Pulse

Upper Body: Bicep Curl

Core: Scissors

15 Reps x 3 Sets

For the month of August, I challenged the Crown Fitness community to do 3 miles every day! That can be done by walking, running, biking, on the elliptical however you want. Want to participate? Use the calendar below to track your days. I challenge you to share it on your Instagram and tag @CrownFitness_ so that we can be accountability partners.

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