2017 – Fitness Friday 41 (on a Sunday) + Weekly Meals and Workouts

It’s Sunday everyone! How are you guys doing today? I’m doing alright, thank you very much. It has been quite a weekend. I thought that it would be a lazy weekend where I wouldn’t have to go out. But, the weather was actually fantastic and there was stuff that I had to do! I love nice sunny weather.

Anyway, this weekend was the California International Marathon. My friend ran it without much training and she did an amazing job! I debated whether to sign up for the relay with a few other friends but at that point, they had already sold out. Oh well, Maybe next year.

Speaking of exercise, here were my workouts last week.

Fitness Friday 12-1-17

I really need to get back into my running routine. I should run at least twice a week. However, I’ve been lacking motivation. I do want to mix up my workout routine with running, elliptical, and stair master. We will see how that goes.

Speaking of which, here is my plan for the week.

20171203 Meal Plan + Workouts

So, my dinner is usually just brown rice and then whatever things my parents cook. There is always vegetables and protein. The protein is either chicken, beef, fish, shrimp, tofu, etc.  If there are leftovers, I take some. If not, I just buy lunch. As for breakfast, I eat whatever is around the house (what my parents buy). If I don’t want to eat what is around the house, I buy food myself. My breakfast varies a lot.

In regards to my workouts, I want to run and incorporate yoga into my routine. I have been feeling stiff lately, so it would be nice to add it. I’ll see how that goes.

Anyway, that’s it! I really hope to have more time to type up more nutrition posts.

What is your plan for the week?

What is your favorite thing to eat for breakfast? 

2017 – Weekly Meals and Workouts 11

It’s Monday everyone. How are you guys doing today? I’m doing alright, thank you very much. I ended up not running today (so much for training) but I do plan on running tomorrow. I will let you guys know how it goes this week.

Anyway, before I get into anything else, here is my plan for the week.

Hevil’s Healthy Devil – Meal Plan Template

7-9-17 Meal Plan.png


Sunday- pull + one hour elliptical

Monday- 30 min elliptical + push

Tuesday-  4 mile run + pull

Wednesday- rest

Thursday- push + 6 x 400 m

Friday-  legs + 5k run

Saturday- pull + 20 min stairmaster

I have been feeling really tired lately, which was why I haven’t ran too much. However, I do plan on trying to run in the mornings again. I miss those days of running in the morning. I love the feeling of having your workout done in the beginning of the day so that you can relax after work. We’ll see how that goes. If you guys have any advice to getting up earlier in the morning, be my guest. I used to do that but haven’t lately.

So, that is it for now.

What is your plan for the week? 

Any advice about how to get up early in the morning? 

2017 – Weekly Meals and Workouts 10 + Half Marathon Training Plan

It’s Monday everyone and the 4th of July is tomorrow! I hope you guys are enjoying the holiday weekend. I worked today but I have tomorrow off. Enjoy time with your family and friends. Also, enjoy all the good food! Don’t restrict yourself. 🙂

Anyway, I wanted this post to be about my training and meals. Here is my half marathon training plan.

2017 Urban Cow Half Marathon Training Plan 20170702

As you can see, I still want to incorporate strength training into my half marathon plan. There are probably better ways to do this (doing my runs and strength training on separate days) but I will see how this works. It worked out with my 10k training. Hopefully, it will work out with the half marathon as well. My goal is to get under 2 hours for this half! As an FYI, this plan will probably change as time goes on. It’ll depend on how I feel.

So, I guess you guys are wondering how my meals will look like. Well, here it is:


Breakfasts – some sort of breakfast sandwich w/ coffee

Lunches- kung pao chicken w/ brown rice OR WW Pesto Pasta

Dinners- Brown Rice, veggies, some sort of protein OR out to eat (date nights!)

Snacks – Clif Z Bars, roasted chickpeas, apples, dark chocolate covered almonds, strawberries, etc. (whatever is around the house)

So, that is it for now. I will be posting more about sports nutrition related topics later on. It’ll be helpful to you guys and help me stay on track as well.

What is your plan for the week? 

How do you plan on celebrating the 4th of July?

Any suggestions on how I can improve my training plan? 

2017 – Weekly Meals and Workouts 9 + 10k Training Plan

It’s Monday everyone. Happy Monday! How are you guys doing today? I’m doing alright, thank you very much. It’s been an eventful couple of days. Before I get into anything else, here is my plan for the week.

The thing with my plan is, I will have my workouts posted for the next month because of my 10k training plan. If you notice yesterday’s workout, I did legs + pull. I meant to do pull on Saturday when I posted my Fitness Friday post but I ended up not doing it that day. That is why I combined it with legs yesterday.

10 K Training Plan

I’m sorry that I didn’t make the design of my plan look any fancier. I just wanted to create something simple and to the point.

My meals will be pretty simple as well.

Hevil’s Healthy Devil – Meal Plan Template



Breakfasts – WW Quesadilla w/avocado, salsa, chicken sausage

Lunches- leftovers from dinner OR out to eat if no leftovers

Dinners- Brown Rice, veggies, some sort of protein OR out to eat (date nights!)

Snacks – apples, trail mix, or dark chocolate covered almonds

Well, that’s my plan! Did I also mention that I will be running a half marathon in October? I plan to start training for that in mid-July. I will see how my 10k goes and build from there.

So, what is your plan for the week? 

2017 – Weekly Meals and Workouts 8

It’s Monday everyone! I like using Mondays as a planning and prepping day. I have Mondays off from work, so it makes sense for me to prep on Monday. I am also happy because I finally ran today. 3.1 miles. I haven’t ran in over a week and it was nice to run again. However, it was on a treadmill at the gym and there was no a/c on. My run would have gone nicer if it was on but that’s okay.

Anyway, here is my plan for the week. I’m not going to use my fancy meal plan template this time. However, it is here in case you guys want to use it.

Hevil’s Healthy Devil – Meal Plan Template

Breakfasts – roasted potatoes, eggs, turkey sausage, avocado, salsa

Lunches- leftovers OR shrimp lo mein (made w/ WW Spaghetti Noodles)

Dinners- Brown Rice, veggies, some sort of protein

Snacks – apples, trail mix, or dark chocolate covered almonds


Sunday- push + 20 min elliptical + 20 min stairmaster

Monday- 3.1 mile run + 30 min elliptical + legs

Tuesday-  pull + elliptical

Wednesday- rest

Thursday- push + 3.1 mile run

Friday-  pull + 3.1 mile run

Saturday- 20 min stairmaster + 30 elliptical + legs

I will see how it goes with following this plan. I am trying to get stronger and more toned.

In other news, I recently started listening to some podcasts. Meaning, I started listening to one podcast so far and will be looking for more that interests me. Mi novio suggested that I should since he has his own podcasts he listens to.

So, since I studied nutrition in college and have a degree in it and that I am passionate about healthy eating (in the balanced and intuitive way), I started listening to a podcast by Christy Harrison, a Registered Dietitian. 

Her podcast is called FoodPsych. She basically talks about intuitive eating and having a healthy relationship with food and our bodies. It’s something you guys should check if you get the chance!

That’s it for now.

What is your plan for the week?

What podcasts do you listen to?