July Goals: Workouts // Meal Plan // Art Journaling

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Happy last day of June! Crazy. I’m really looking forward to July because it’s one of my favorite months. I get to celebrate my oldest turning 14 and Roger and I will be celebrating 8 years of wedded bliss! haha. And it should be feeling like summer here for most of the month. Our summers are short so bring the heat I say. Minnesota has a hard time doing that sometimes…

I’ve been thinking about what I wanted to work on during the month of July and am sharing it here with you today. Writing it all out helps me focus and putting it into the interwebs helps hold me accountable.

Heeeeere we go!

But first, a newly-bloomed lily. Because gorgeous. I could stare at these things all day long. They’re so beautiful and they smell amaaaazing.

Stargazer Lily


Workout Schedule

The smartest thing Beachbody ever did was offer an all-access pass to stream their workouts (from anywhere) all year long. I plan on following the Challenge Du Jour program. They have a schedule for a specific type of workout for each day of the week and then they randomly choose a workout for that day.

So for example, take Mondays. Those workouts are always going to be plyometric workouts but it could be from any of their fitness programs or trainers. Sometimes it’s even an exclusive sneak-peek of an upcoming workout program.


The Challenge Du Jour Schedule:

  • Monday: Plyo
  • Tuesday: Upper Body
  • Wednesday: Cardio + Core
  • Thursday: Yoga/Pilates/Recover/Stretch/Rest
  • Friday: Lower Body
  • Saturday: Cardio
  • Sunday: Total Body Resistance

*I’ve made the days I plan to follow bold. This gives me 2-3 days of HIIT, one day of stretching and one day of total body strength. I think that’s perfect for my goals at the moment.


Meal Plan

My meal plans are super boring but I’ll share it anyway. I’m a creature of habit and love to eat the same thing all the time until I get sick of it. Then it’s rinse and repeat. When I get tired of eating something, I’ll find a new meal or snack to bring into the mix.

Eating the same foods saves me money and time – which is important to me.

*I’m an intermittent faster so my eating window is from 11am – 7pm. I have an 8 hour window and then a 16 hour fasting period. I’ve chosen to do this because I never like eating first thing in the morning anyway and starting my meals later in the day really helps me not gorge on food in the afternoon – nor do I *usually feel the dreaded afternoon slump.


  • None – I skip it (gasp!)

Lunch (at work):

Mini Cucumber Sandwiches for Lunch - via LiftingMakesMeHappy.com

  • Mini cucumber sandwich with meat and cheese
  • Pickles
  • Fresh fruit
  • Nuts

Mini Cucumber Sandwich

I’ve been eating these for lunch at work for the entire month of June and I’m not even sick of them yet. Is that weird? I can literally whip this up in the morning in less than a minute.

Snacks (at home post-workout):

  • Vega Protein and Greens (Berry flavor) w/frozen berries (raspberries, blueberries and/or blackberries)
  • Veggies and roasted red pepper hummus (Aldi’s brand is my favorite!)
  • English muffin w/almond butter


  • Tuna and cottage cheese (I mix these together in a bowl, put in the freezer for a few minutes to make it super cold and it’s super good)
  • Chicken w/spices
  • Steamed veggies
  • Treat (usually Halo Top ice cream ~ Sea Salt Caramel is my absolute fave so far! And yes, Halo Top is actually pretty healthy compared to other ice creams)


Begin Ever After 2017

Some days I just really love the internet. I don’t even remember how I came across Tamara’s (also known as Tam or Willowing) website but I’m so glad I did! I have been farting around with art journaling lately (I still have my Wreck This Journal) and when I came across her art classes I knew I wanted to take one.

Her Ever After 2017 class begins TOMORROW! (July 1st) and runs through October. This is a class that focuses on fairy tale characters and telling your own story through your art. Tam’s style is amazing. She is bringing in other artists too so it’ll be fun to learn some new styles and see how other artists interpret fairy tale characters. I cannot wait to get started! I definitely plan on sharing some of my work. :)

Click here to view more details ~ you’ll also find a couple of FREE classes too!


Watch Big Brother

I’ve been addicted to this show since season 8 – which is when I started watching. The past couple of seasons have been “meh” so I’m hoping this one is better. So far I really like Christmas, Jessica and Kevin. All that can change of course… they’re all being nice still since they just met. Lounging around watching reality TV is tough stuff! Hey, gotta relax sometimes and this is how I do. I will also enjoy my Halo Top at this time.

Or these amazing S’mores Bars.

S'mores Bars Recipe via LiftingMakesMeHappy.com

We didn’t really cut them into bars, we just used our fingers to grab chunks.

I made these the other night, just like I would Rice Krispies Bars without Rice Krispies. It’s so easy!

S’mores “Bars” Recipe

  • 1/4 cup butter
  • 1 box Golden Grahams cereal (12 oz)
  • 1 bag marshmallows (10 oz)
  • 1-2 cups frozen semisweet chocolate chips (frozen ones are optional – see below)


  • Chop Golden Grahams into smaller pieces (optional; I used a rolling pin)
  • Melt butter and marshmallows together in pot on medium heat.
  • Pour melted mixture over Golden Grahams and mix well
  • Let mixture sit for a few minutes to cool (optional)
  • Stir in frozen chocolate chips
  • Pour onto greased pan and pat down

*Using frozen chocolate chips prevents them from melting. If you don’t mind them melting, just mix them in right away!


Twitter: @mindifriedland

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My name is Mindi and I'm an office manager and blogger living in Minnesota with my husband and our blended family of four children. Thank you for visiting Lifting Makes Me Happy! I fight depression and anxiety with healthy living and writing. I hope you are encouraged and motivated by the things I share here. I appreciate you stopping by!

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