What I Eat + Workouts, ETC.!

Hi friends! I have been bad about blogging…yet again…and I promise to do better! I am just sitting at work, staying late this evening, so figured it was a good time to do a blog. I am going to share what I ate today as well as a couple of workouts for the week!

This weekend is Memorial Day Weekend and I am going to Tampa Friday with my BF to stay with his aunt and his family. We are so excited for a getaway! We will come back to Birmingham on Tuesday and Wednesday is actually a Jewish holiday so I don’t have work that day, so next week is a short week! I absolutely love my job though so no day feels like work. Except tonight of course, as I sit here late for my boss LOL but it’s OK. They treat me great so I am happy to do favors when necessary!

FOOD TIME! So for starters I had 1/2 banana, spoon of peanut butter before my workout this morning at 530. I also sipped coconut water with my Julian Bakery paleo chocolate egg white protein during my workout. I also had blended coffee (coconut oil + a little grassfed butter).

After my workout I made a protein shake with water, berries, spinach, Julian Bakery paleo protein (another 25 g protein) and then I had a rice cake with celery!IMG_6185


Next I had 2 eggs and some organic, plain applesauce around 9 AMIMG_6186

Around 10:45 I had my chicken, potatoes and broccoli! Lunch is usually always chicken of some sort, either sweet or white potato or rice (I try to do a sweet potato and less of it on a lighter workout day/nontraining day), and I always have steamed broccoli because I never tire of it and because it’s so yummy reheated!


12:45 I had a perfect bar! I don’t always eat these, but, when they are on sale I will stock up and have a couple that week. I usually have just 1-2 of these each week. It is the only pre-packaged bar I will buy and eat. They are also great for road trips!!!!!!


Not pictured – another tbsp of peanut butter + an apple around 4 pm.



6:15 I had my salmon, spinach and sweet potato!



LEG DAY WORKOUT- laid off squatting this week to let my rhomboid kind of rest! My thoracic vertebrae are also tight lately so I decided to take it a little easy with heavy squats, so I did hip thrusts which I LOVE:

  • Hip thrust 4×12 185#; 3×10,9,8 205#; I superset these with 2 x 20 sumo band walks and 3 x 25 seated band abduction
  • Walking lunges – 4 x 16 with 30# DBs
  • 3 x 1.5 rep RDLs, close stance, superset 4 x 15 bulgarian split squats (3 sets with DBs, 1 set without weight)
  • Ham curls – 3 x 30 – I do pointed toes to failure and then flexed feet to failure
  • 3 x 25 leg extensions
  • 3 x 15 weighted calf raises, slow and controlled
  •  4 x 20 seated abduction – I use about 125-130#
  • 3 x 4/3/1 sumo squat 55# DB. 10 reps per set. 4 counts down, 3 count pause at bottom, 1 count up


  • Seated shoulder press: 2 x 15, 4 x 10 increasing weight in DBs (I used lighter DBs as I have my shoulder injury in recovery)
    • superset these with seated lateral raises, slow and controlled, I did 4×20 and then 2×15 with a heavier DB (I used 5# DBs, then 7.5#s, then 8#s)
  • Standing DB upright row 3 x 15
    • superset rear delt cable fly 3 x 15
  • Single arm lateral raise 4 x 15 increasing DB weight
    • superset front arm raises 3 x 15 alternating arms
  • 2×15 cable external rotation (go light here!)


THINGS THAT ARE UP AND COMING…I am hopefully getting my nutrition certification through ACE soon – during the summer, and will hopefully have some clean eating growth coming out of that here at work. I just want to spread my passion for this lifestyle to as many people as I can!

How is everyone doing? Are we still eating clean? Fall off the wagon?? Need some motivation getting back on? Want any new recipes!? I gotta get back creative in the kitchen and start posting more things as I have been slacking! I get stuck in my routines of eating the same things so I don’t keep posting recipes…but I will get on it!







Hey guys!!! How was everyone’s week? We made it to Friday! I want to write a blog about my week of workouts since they were pretty modified due to my shoulder issue…and talk more on that as well (what happened, how it happened, etc. etc.).

SO first I will go over my shoulder. It started the last Sunday in February after I did the Crossfit 17.1 workout which was a TON of DB snatches. I typically love DB snatches – great full body utilization and shoulder exercise, however, if you are doing tons of reps which this workout had 150 total (75 per arm), you are bound to get fatigued and let form slip. Which is probably what happened. It also had 15 burpee box jump overs in between the sets of snatches. I did regular burpees though (so again, you are going to get really tired with all of this). AND NOT TO MENTION before I even did this workout, I did ROW SPRINTS of 1000-800-600-400-200 meter rows – more shoulder work. So I just overdid it.

I did not feel the issue until about two days later (maybe one day) but it was super slight. Just a slight tightness in my rhomboid. So I did rest it a little for a few days…but not quite enough. Wednesday of last week I decided to try a higher rep back day (so lighter weight, essentially) and that’s when I really pulled it. I started with lat pulldowns – big mistake. Shortly into my set I could feel it pulling pretty badly…I pushed through (another mistake) so by the end of it I was not feeling good. I even did 2 more sets after that (am I dumb? YES lol). Needless to say, at this point it was hurting to breathe – LITERALLY COULDN’T BREATHE WELL WITHOUT PAIN – so that meant intercostal pulls too (muscles around ribcage which assist with breathing). I decided OK I am not going to let this ruin my workout…so I went and did the following and it worked fine for the time being:

  • 1/2 mile run
  • 50 air squats

I did that 5 times through nonstop. And then I tried to do pistol squats – managed to do about 15 per leg and then I tried to add a KB for some weight and I couldn’t even hold the 15# KB without pain in my back/shoulder/rhomboid/intercostals/etc. So at this point I stretched…did a set of clamshells and went home. Y’all it was hurting so bad I was crying. 10 out of 10 on a scale of 1-10. I couldn’t even dress myself…because of the pain. Severe pain. I took 3 aleve and had to pull myself together to go back to the gym to train because I had numerous clients that morning.

Got myself together and took it slow and made it to the gym. A fellow male trainer asked if I wanted him to roll out my back/shoulder using these AWESOME tempering rods invented and used by Donnie Thompson on athletes and powerlifters – it’s basically trigger point type therapy – uses really heavy steel rods to put pressure on the muscles and you feel amazing after. So my friend used that on my back and it was definitely painful during the experience but afterwards it was instant relief and I was able to make it through the rest of the day.

So, a week and a half later we are here. It’s Friday the 17th and next Wednesday will mark the 2 week point on my injury. Other good news is it’s feeling better but I still have that pain in my rhomboid. I have a massage appointment scheduled for 1:30 and the lady here that does the massages (at the gym) really knows her stuff and muscles…she’s good. So she will be able to help me for sure.

OTHER FUN NEWS is I was able to chat with an ortho surgeon this AM since he trains here and he checked out my shoulder. No issues with the joint at all – it’s just trigger points in my rhomboid that need to be worked out. He told me to keep using it and use lots of ice directly on the skin (which I am doing 2x a day or as often as I can). It was great to hear him say I should keep using it. So after spin class today I immediately went and did external rotation exercises and some light DB presses (which felt AMAZING – YAY).

What have I learned from this experience? I am not a fan of super high reps that involve any joint really, but specifically the shoulder. The shoulder is SO complex and has so many delicate muscles involved with the rotator cuff…so people have got to be careful and include accessory work like internal and external rotation exercises and mobility. I will not ever be doing that many snatches again. I want to be as fit and healthy as possible, but, SAFELY – and not causing strain on my joints. #lessonlearned

SO what did I do this week gymwise? Many people would just throw in the towel and not do anything, which is so stupid. I don’t ever want to get out of shape or lose any of the hard work I have put in thus far so I managed to mix it up great this week. Started going back to spin classes which I am obsessed with because they get your heart rate up so high and it’s no impact and a great workout for your legs, glutes and core.

SUNDAY: intense RPM class, 45 mins

MONDAY: walk incline for 30 mins – 8.5-11 incline at 3.9-4.1 speed including sets of 100 walking lunges and crab walks (get in deep squat and walk sideways on treadmill each leg, 20-25 reps)

TUESDAY: same as Monday – walk walk walking


  • 9 sets leg press 10-15 reps, 4-6 plates
  • 4 sets walking lunges with the 30# DBs (lighter for me)
  • 5×12 sumo squats w lighter DB for me ~55#
  • jump squats- 3×12
  • Ham curls – 6 sets 8-12
  • Leg extensions – 6 sets 10-15
  • 4×12 butt blaster
  • 5×15 cable glute extension
  • 3×15 cable leg abduction angled diagonally back
  • 50# weighted frog pumps – 50+ reps
  • clamshells
  • seated band abduction
  • banded sumo walks

THURSDAY: Walk incline 9-10.0 at faster pace (3.8-4.1) 45 mins; 50# weighted frog pumps 2×50 reps; 1×30 seated band abduction; 1×30 each leg clamshells

FRIDAY: spin class, 45 mins; shoulder work: external rotation and light DB presses

SATURDAY: I will do lower body again and perhaps some upper body – light shoulder and arms..and probably walk incline for 30-40

SUNDAY: RPM class again – 45 mins 

SO I write all of this to say that if you have an injury, don’t stress. You can work around it. I wanted to run but realized that I could not hold my arm in the running position too long because it strained my rhomboid muscle. So I walked – a lot. Spin class pulled on it just a little but not bad enough for me not to go! I had to get some kind of killer workout in.

I HAVE been taking this very seriously and icing daily, which is crucial. Don’t ever work THROUGH pain. Muscle burning from being tired is different than pain – so be sure to distinguish the two. And take care of your shoulders. Don’t neglect doing mobility and external and internal rotation work with either bands or cable machine. Those are the accessory work – comparable to the clamshells and band work I do on my legs constantly! We have to include those exercises along with lifting weights in order to stay healthy.

SO that’s it for this week! I plan to ice and really recover this weekend and hopefully be back to everything full force by the end of next week! I SO miss lifting heavy! But I am going to take it slow at first…which is so hard for me to do.


Happy Weekend!



PS – try out my recipes from this week! Lettuce wrap pulled pork tacos ! Pics below! Plus salmon, of course, which we have weekly. And if you haven’t yet, you have to try my overnight oat recipe. Try adding egg whites too! (you can eat those raw!)





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I am going to list some of my fav workouts from this past month.  Try them out to get a great workout in! Feel free to print this or put these in your phone and do some of them this week. Even if you have to do considerably less weight than I do, by all means do it. Anyone can scale these to their liking.

WORKOUT 1 – full body/cardio/plyos

  • 1000-800-600-400-200 meter row, rest 1-2 mins in between, row at 90% max
  • 10-8-6-4-4 pull-ups, strict (work up to these! do slightly assisted if needed)
  • 10-8-6-4-2 bodyweight dips (work up to this!)
  • 50-40-30-20-10 KB swing (I used 50#). Every time you have to put the KB down perform 10 burpees.
  • finish with 6 SETS handstand pushups to failure (I did 7,5,5,5,5,4 reps)

WORKOUT 2 – legs and chest

  • Back squat: perform 3×6-8 (I do 145#) heavy followed by 3×3, very heavy (I used 155#)
  • Bench press: perform 3×6 (I did 85#) followed by 3×1 heavy triples (I did 105#)
  • Incline DB press: perform 3×6-8 heavy (I use 80# total)
  • Hip thrust: perform 4-5×10 (I did 205#)
  • Landmine bar press: 4×6-8 each arm (I put up to 20# on the bar)
  • Goblet standing backward lunges with DB: 6×30 alternating legs (I used 35#, 40#, 45#, 50 and 55# DBs)
  • 3×20 sumo band walks
  • 3×20 seated band abduction


  • 3×20 DB snatches
  • 3×20,15,10 lat raise; progress heavier with weight (I did 10#, 15#, 20# DB)
  • 3×15 plate front raise (I use 25#)
  • 3×20 KB swing (I used 50#)
  • Farmer carries – perform 3×200 feet with heavy DBs (I use 110# total)
  • 3×1:00 weighted plank (25# on back)
  • 3 rounds:
    • 10 hollow body rocks
    • 10 tuck ups
    • 8 v ups
    • 10 second hollow hold
  • finish with 50 ball slams (I use 20# ball)

WORKOUT 4 – back

  • Deadlifts work up to heavy sets of 3 followed by 3×6 at 75% max
  • 4×8 heavy landmine bar rows (I use 75#)
  • Perform KB row on GHD (glute ham developer) I did 4×10 with 20# KBs
    • superset wall sit with KB “punches” (12)
  • 4x close grip pulldowns (aim for 10 heavy reps)
  • 4x wide grip cable row4x15 weighted back extensions (I use 35# plate)

WORKOUT 5 – full body/shoulder focus sorta

  • 6 rounds max effort of
    • 400 meter row
    • 12 KB swing 45#
    • 15 burpees
  • Then:
  • 6 sets landmine bar press per arm, heavy
  • 6×10 DB snatch
  • 3×30 Russian twist with 35# plate
  • 2×1 minute side elbow plank

WORKOUT 6 – full body/leg heavy

  • 1K meter row warmup
  • 4x failure pullups
  • 5 rounds of:
    • 16 weighted walking lunges (I used 60# total DBs)
    • 50 mountain climbers
    • 16 weighted walking lunges
    • 50 mountain climbers
    • 15 KB swing 50#
  • 4 rounds:
    • 8 weighted pushups (25# bumper plate on back)
    • 50 High knees
  • 3×10 TTB (toes to bar)
    • superset 24 jump lunges
  • 3xfailure body weight dips

WORKOUT 7 – shoulders/cardio

  • 1000-800-600-400-200 meter row (90% max each row)
  • 10-20-30-40-50 DB snatches, 35#
    • in between each set do 15 burpees (so that is 5 sets of 15 burpees total)
  • 3×35 banded clamshells
  • 2×10 fire hydrant (heavy band)

WORKOUT 8 – lower body

  • 5×6-8 heavy back squat (I am in the 145# range)
  • 4×20,15,15,15 KB swing 50#
    • superset 10 goblet squats with 45-50# DB
  • 3×12 heavy RDL with DBs (I used 90# total)
  • 3×10 heavy hip thrust (I work with around 200/210#)
  • 5 sets 12-15 weighted calf raises (I use 130-150#)
  • 4×10 butt blaster
  • band work – sumo band walks and clamshells

WORKOUT 9 – shoulder and core focused

  • 4 ROUNDS:
    • 10 db thruster 60# total
    • 30 pistols, 15 per leg, hold 15# DB
  • 4×8 weighted pushups (25# plate on back)
  • 3×8-10 single arm lat raise (I use 20# DB)
  • 3×15 single arm lat raise (lighter weight here – 15#)
  • 4×8 single arm upright row (35-40#)
  • 4×10-12 plate front raise
  • 3xweighted plank to failure (aim for 1 min at least with 25#)


If you struggle to get to the gym, don’t fret. You can get a great workout in at home with just your bodyweight. Try out this circuit and let me know how it makes you feel! Should take you 30-45 minutes max! Rest as needed but try to push through everything  quickly and efficiently! So many people feel that if they cannot go to the gym for 90 minutes then they cannot even work out and it’s not true – you gotta get out of that mindset! This workout is so good for your entire body – strengthening and working your heart at the same time. I promise you will sweat and be out of breath and fatigued by the end.

You can rest 2-3 mins after each circuit, but, do complete all circuits as 1 workout. Try and do all of the allotted rounds, too!


  • 25 Air squats (deep squats! No half-reps)
  • 15 Pushups (lower chest to ground as much as you can and lock elbows each rep)


  • 20 Jump lunges (each leg is 1 rep)
  • 50 Mountain climbers (each leg is 1 rep)


So that’s it! Again, you can lessen the rounds if necessary, but, if I were to do this exact workout I would do it as is. So go get to work!


Okay so I haven’t been posting weekly workouts and I hope you guys aren’t disappointed which I am sure you are fine but here is what I did today as well as a few others from this week! I have been nursing a shoulder injury/inflammation so I had to kind of tweak my workouts and make this week a lighter weight week but still HIIT/INTENSE! Today’s was a great one though…worked the entire body:


  • 1K meter row warmup; then 8 rounds of:
  • 250 meter row
  • 30 second handstand hold
  • then: on glute ham developer, GHD: 6×15 KB rows superset wallsit with 15# KB punch
  • 4×10 Bulgarian split squat per leg with 25# DBs
  • 3x21s (bicep curls; 7 reps from bottom to halfway mark, 7 reps from halfway to top, then 7 full reps)
  • 3×5,4,3,2,1 bicep curl burnout – holding tension while in the halfway position of the curl
  • 2×30 seated band abduction
  • 2×20 banded sumo walks


  • 8 rounds of 10 power cleans (65, lightweight to keep cardio up); 10 KB swing 50
  • 3×14 single arm lat raise, 15#
  • 3×12 lat raise
  • 3×12 alternating front raised 15# DBs
  • 3×10 plate front raise 25#
  • 3x burnout of steering wheels to failure (google if needed)
  • CORE WORK THREE ROUNDS: 1:15 weighted plank, 25#; 10 V ups; 10 tuck ups


  • Romanian deadlift 4 sets of 12,12,12,10 with 135# barbell
  • Hip thrust 5×10 with 185, pause at top
  • Ham curls 5×10 heavy
  • Single leg deadlifts with 30# DBs: 4×10,10,10,7
  • Weighted calf raises, 6×15 (neutral, turned in, turned out) in between each set do 25 air squats no rest
  • 55 burpees for time
  • Banded sumo walks


  • accumulate 30 pullups
  • 10x: 10 goblet squat 50#; 10 tricep pushups (HIIT – no rest if possible)
  • run 1/2 mile
  • Lat pulldowns: 4×15,15,15,12
  • Straight arm pushdown 4×15,15,12,13
  • Weighted back extensions 4×15 35# plate
  • Elbow Side plank 2×1 minute each side
  • 2 rounds of: 10 hollow body rocks, 10 v ups, 10 tuck ups
  • 50 reps of banded glute bridge



Be sure you like my NEW fb page, KB Fitness! I will be posting workouts, motivational posts and pictures and videos there as well as my Instagram KellyBeckhamFitness! Oh and do y’all love my new shoes?! These are so fly and NO BULL makes seriously awesome shoes…this is my second pair in a month LOL and I want more but they are a little $ so no new ones any time soon.  Super comfy, durable, stylish, amazing. LOVE!



WORKOUTS – WEEK OF 1/8/17-1/14/17

Okay y’all I am going to get back to posting my weekly workouts on my blog for anyone who is interested! Here is my week in review:


  • 3×12 back squat 135
  • 3×12 american deadlift 135 + 2×3 with 3 second pause
  • 5×10-12 hip thrust 205
  • 10 sets varying weight ham curls – burnout!
  • 8x 10-12 standing calf raises, heavy (130-150#)
  • 4×10 butt blaster
  • 2×20 cable glute kickbacks
  • 2×15 standing cable abduction
  • 2×20 sumo banded walks
  • 2×20 seated band abduction

MONDAY: REST DAY…took my ACE personal trainer exam and passed! Yahoo!!!!!!!


  • Bench press 1×1 100, 2×1 105 2×3 95 2×5 85 3×9,8,7 75
  • Incline DB press 4x 7,8,8,7 70#
  • Alternating DB bench press, holding non-working arm in the upright position: 4 sets- 1 set = 4 presses with right arm, 4 with left, then 2 with right, 2 with left (60#)
  • Bodyweight dips 4×6,5,5,4 + extra reps of slightly assisted on each set for burnout
  • 4×8 cable chest fly
  • 4 rounds:-15 KB swing, 50
    -400 meter row
  • Finish w tricep work:
    -4×12,8,8,8 OH extensions w 35 & 40# db
    -Cable pushdowns (over and underhand grip) 4x quadruple drop set burnout
  • 2×20 sumo banded walks


  • Rack pulls: warmup then 1×1 185, 1×1 195, 1×1 205; 2×5 185; 2×3 200
  • Landmine bar row 1×10 70; 4×8 75
  • Single arm DB row 1×10 40, 1×5 55, 2×8 50
  • Close grip pulldowns 4×12, 10, 8, 10
  • Farmer walks/carries with 55s and 50s – grip was really fatigued by this point I could not do more than ~100 feet walks
  • Back extensions/hypers: 4×20
  • Pushups 5×10 (tricep/elbows close to body)
  • 5×30 second elbow side planks


  • Back squat: 135×12; 145×5 145×5 145×4; 2×3 pause squats with 135
  • Front squat: 115×3 120×3
  • Bulg split squat 3×10 per leg with 30# DBs
  • Leg extensions 3×15 light (warmup); then 4×15,12,10,9 working sets
  • Walking lunges 4×16 with 30# DBs on shoulders
  • 2×20 banded sumo walks
  • Core work:
    • 3 rounds of:
    • 8 hollow body rocks
    • 8 v-ups
    • 8 tuck ups
    • 10 second hollow hold


  • Barbell press 3×5 70, 3×6 65
  • Seated DB press 3×5 (35s)
    • superset rear delt fly 3×12 (12.5# DBs)
  • Seated DB press 3×8 (30s)
    • superset lat raise 3×12 (12.5# DBs)
  • 3×8 alternating DB upright row (35s)
    • superset cable straight bar front raise 3×12
  • 4×5 reps per arm DB alternating shoulder press (one harm stays up and straight while working the opposite arm) 20# DBs
  • Leaning lat raise 3×15 (15# DB)
  • KB swing 4×15,12,12,12 (50)
    • superset face pulls 4×12 (lighter resistance & keep elbows up!)
  • 4 rounds of:
    • 400 meter row
    • ab work, feet on row seat: 8 pikes, 8 tuck ins
  • 10 mins stretching


  • 1 K meter row warmup, easy pace
  • Pull-ups: 6,6,5,4,3; superset bodyweight  dips: 8,8,8,8,6
  • Weighted calf raises 9×12-15 (turned in,out,neutral) 150,130,110#
  • 3×12 alternating tricep kickback 20# DBs
  • Tricep cable pushdowns overhand grip (quadruple dropset: pick a higher weight manageable for 8-10 reps and then drop the weight and do as many reps as possible, repeat 4x)
  • Tricep cable pushdowns underhand grip (quadruple dropset, same explanation as above)
  • Bicep curls 3×10 20s
  • Bicep curls 3x21s (7 curls from bottom portion to middle, 7 from middle to top, and 7 full curls — google “bicep 21s” if confused; I used 12.5# dbs)
  • 3 sets of Bicep curl burnout: holding 15s in the middle position (90 degree angle position) do 6 reps with one arm, 6 with the other, then 5, then 4, etc. until can’t go any longer.
  • 3×1:15 weighted plank 25# plate on back
  • 2 rounds core work: 10 Hollow body rocks, 10 v ups, 10 tuck ups, 10 second hollow holds
  • 2×25 butterfly situps
  • 2×20 banded sumo walks
  • 2×30 banded clamshells
  • Farmer carries 3×100 feet with 50s
  • 4 rounds of: 50 medicine ball mountain climbers; 10 squat jumps
  • STRETCH! 🙂



Forget crunches and sit-ups. This below workout is all you need to do 3-4 times a week (or every other day) to get your core ON FIRE! It’s not easy, trust me, but with some help from the videos I have included you can work on progressions and eventually be able to do all of them. Each move requires you to completely engage your core and keep it tight the entire time or else you will NOT be able to complete the exercise. All of these moves are gymnastics and Crossfit inspired – so you KNOW they work at strengthening you core if you do them properly and often enough.



  • 10 Hollow body rocks
  • 10 V Ups
  • 10 Tuck Ups
  • 10 Second Hollow Body Hold

rest 1 minute and repeat.

SO NOW let me explain each one…by showing you video tutorials…

The key is to FIRST master the hollow body hold. So watch that first. You have to keep your core tight and PRESS YOUR LOWER BACK INTO THE FLOOR AT ALL TIMES. There should never be a gap between lower spine and the floor. So go lay down and practice that – that is the key. And focus on keeping tummy sucked in tight as well – for the duration of the exercises. This is how you engage your core and all of these tips will help you when lifting weights too. You have to learn proper form and know how to use your core to avoid injury so these workouts will do wonders for you!

Do this workout every other day or 3-4x a week. Scale as necessary. Only do as many as you can with proper form. I promise you will feel the burn!