Superbowl Snack Attack and Power Workouts

Welcome to Monday. Snuck up on me this time!

I feel like this is a good time to talk about cheat meals. Yesterday was the Superbowl, and while I didn’t care about the teams, I did care about the snacks. Chris and I went to a friend’s house and went hog wild. I know all the tips and tricks to avoiding a binge: drink lots of water, eat before the party, bring a healthy snack, etc, etc, etc. But sometimes it’s FINE to just overeat. It happens. Everyone does it. When I was struggling with ED, the guilt following a big meal was what could be unbearable…so how do you avoid that?


Superbowl Snack Extravaganza. Not pictured: gallon of cheese dip

First of all…realize that one day won’t hurt you. In fact, many fitness professional suggest a cheat meal or day every week to rev up that metabolism! Also realize that it’s totally natural to feel bloated, lethargic, and frankly a bit crappy after eating something you’re not used to. People that have never struggled with food experience that. The trick is knowing that tomorrow is a new day! I’m not necessarily suggesting you should eat buffalo wings and nachos every day, but once in awhile? If you want to, sure! I’m also not saying that you should restrict before or after this type of meal.

I know that this all seems really easy and everyone should just be able to eat what they want and move on, but believe me, I lived in the cycle of eating and guilt for a huge portion of my life. I can’t tell you how amazing it feels to enjoy gatherings like the Superbowl without diligently tracking calories in every morsel of food. Give it a try!

So, yeah, I feel pretty puffy and lethargic today…but the good news is with this surplus of calories, I had a pretty awesome gym session this morning! Feed dem muscles! Chris and I did a chest and back power workout this morning. Power workouts are a more advanced style of workout that pairs a standard strength exercise with a fast moving, low weight, time based exercise (as fast as you can, with control, for a set amount of time). This style is called a “super set”, which entails pairing two exercises together with no rest. Power workouts are perfect for the person that is looking for a fast paced, athletically focused workout and have a solid understanding of form and stability. NASM suggests working at 85-100% intensity during the strength portion, and 30-45% intensity during the power portion, therefore decreasing the weight substantially and relying more heavily on body weight, agility and form. I do these types of workouts once or twice a week every few weeks.

Here’s our workout for today! I had Chris just take pictures of the power exercises and exercises I haven’t shown you before. If you feel like you need more pictures or videos, has a great exercise database.

Chest and Back Power Workout

  • Difficulty: intermediate to advanced
  • Print

10 reps of each strength exercise, 30 seconds for each power exercise. Complete each super set 3 times before moving to next set. Rest 30-60 seconds between.

Super Set 1:

Lat Pull Down

Sandbag Slam

IMG_4191Super Set 2:

Alternating dumbbell chest press

Medicine Ball Chest Pass (with partner or against wall)x 10

IMG_4194Super Set 3:

Cable Row

Power tube pull

IMG_4202 IMG_4203

Super Set 4:

Incline Press Machine

Power tube press

IMG_4206 IMG_4207Super Set 5:

Straight arm pull down

IMG_4213 IMG_4214

Power tube pull down:

IMG_4210 IMG_4211

Super Set 6:

Bent over reverse fly


Plyo push up on BOSU (get some air!)


Even Chris commented on my puffy/sleepy/zombie appearance this morning…so let’s move on.

The plan for today is to drink lots of water to flush out the pound of salt I ingested yesterday and get back to my normal schedule. Nothing crazy! Hope everyone has a fab week!

xo R


One thought on “Superbowl Snack Attack and Power Workouts

  1. Pingback: Valentine’s Day Booty Blast | Flex and Shout Fitness

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