Jacqueline’s Weekly Newsletter 🤍

Author

Jacqueline Wood
November 11, 2024

Happy Monday!

Hope you all had a fantastic week! Ours was quite the adventure—especially with a family photo shoot yesterday that got off to a rough start when one of my kids bumped his chin on the stairs and split it open. Yikes! Thankfully, we had some trusty first-aid essentials on hand. For those of you with big families (or even just one active little one), I can’t recommend enough having derma glue, Steri-Strips, and Tegaderm at the ready. First-aid kits often miss these, so it’s worth adding a few extras to be prepared!

Goals for the Week

In addition to the usual chores (hello, laundry mountain and phone notifications!), I’ll be focusing on transitioning the house from Halloween to Christmas décor. It’s never too early for a bit of holiday magic, right?

Workout Goals

This week, I’m aiming for three leg-focused workouts. My plan is to incorporate some powerlifting moves, focusing on three sets of heavier weights with lower reps for strength-building. Feel free to follow along if you’d like!

Powerlifting Leg Workout

Day 1: Squat-Focused

  1. Back Squat – 3 sets of 5 reps
    Push yourself with heavy weights.

  2. Front Squat – 3 sets of 6 reps
    Targets quads and core.

  3. Leg Press – 3 sets of 8 reps

  4. Weighted Walking Lunges – 3 sets of 8 reps per leg
    Builds balance and stability.

Day 2: Deadlift & Hamstring

  1. Deadlift – 3 sets of 5 reps

  2. Romanian Deadlift – 3 sets of 6 reps
    Strengthens hamstrings and glutes.

  3. Hamstring Curls (Machine) – 3 sets of 8 reps

  4. Glute Bridge (Barbell) – 3 sets of 8 reps

Day 3: Mixed Leg Strength

  1. Split Squats (Weighted) – 3 sets of 6 reps per leg

  2. Hack Squats (or Goblet Squats) – 3 sets of 8 reps

  3. Calf Raises – 4 sets of 10-12 reps

  4. Leg Extension (Machine) – 3 sets of 8 reps

Remember to take a rest day between each leg day to allow for muscle recovery. Focus on good form and gradual weight increases.

Healthy Protein Brownie Recipe

Tonight, I’m whipping up some protein brownies! They’re tasty, protein-packed, and a great post-workout treat. Here’s the recipe:

Ingredients:

  • 1 cup creamy nut butter

  • 2 eggs

  • 1/3 cup maple syrup

  • 1/4 cup milk of choice

  • 1 tsp vanilla extract

  • 1/2 cup chocolate protein powder

  • 1/4 cup raw cacao powder

  • 1 tsp baking powder

  • 1/4 tsp salt (if nut butter is unsalted)

  • 1/2 cup chocolate chips (plus more for topping)

Frosting (Optional):

  • 1/2 cup Greek yogurt

  • 1/3 cup chocolate protein powder

  • 1 tbsp cacao powder

  • 1/4 cup powdered sugar (monk fruit version works great)

  • 2 tbsp milk of choice

  • 1/2 tsp vanilla

  • Sprinkles for fun!

Instructions:

  1. Preheat oven to 350°F. Line an 8x8 baking pan with parchment paper.

  2. In a bowl, whisk together nut butter, eggs, maple syrup, milk, and vanilla.

  3. Add protein powder, cacao powder, baking powder, and salt. Mix well.

  4. Fold in chocolate chips.

  5. Pour batter into the pan, smoothing the top. Add extra chocolate chips if desired.

  6. Bake for 25-30 minutes, until a toothpick comes out clean.

  7. For frosting (if using), mix yogurt, protein powder, cacao, powdered sugar, milk, and vanilla. Chill until ready to use.

  8. Let brownies cool, frost, add sprinkles, and cut into squares. Store in the fridge. Enjoy!

Wishing you a wonderful week ahead! Let me know in the replies or over on Instagram if there’s anything you’d like to chat about. Love and Light! ☀️🤍