November 16, 2022

 

✅Protein - 118.5 grams 

✅Water - 108 oz

✅ Workout 30 mins

✅Walk 10,000+ steps

✅10 mins journal, read or meditate

✅Less than 30 mins social media

PRE-WORKOUT SNACK - mini Rice Krispie 

BREAKFAST - Protein shake with collagen (43.5 g)

LUNCH - Diet Dr Pepper, crackers & cheese (8g), Built Puffs (coconut marshmallow) (17 g)

SNACK - Shamrock Farms protein shake (30 g)

DINNER - 1 1/2 sandwiches on rolls (rotisserie chicken, mayo, mustard, pepper Jack cheese) (20g), slice of chocolate cherry cake for my son’s bday. 🍰 

WOD: 15 mile (stationary) bike ride in 33mins

November 15, 2022

 Today I did everything on the Mamele Challenge BUT reach 10,000 steps. By the time I went to bed I was at 9,438 steps but it was so cold outside I couldn’t bring myself to do it. After completing a 10 mile bike ride in the morning though I don’t really feel that bad!

To be honest, I didn’t record everything I ate and now it’s the next day, but I know I hit my water and protein intake…

To me, the day was a win! 🙌🏻

November 14, 2022

 ✅Protein - 171.5 grams 

✅Water - 84 oz

✅ Workout 30 mins

✅Walk 10,000+ steps

✅10 mins journal, read or meditate

✅Less than 30 mins social media

BREAKFAST - Protein shake with collagen (43.5 g)

SNACK - Tillamook medium cheddar snack (5 g), 1/2 One Protein bar (cinnamon roll) (10 g)

LUNCH - 1/2 c shredded chicken taco (meat only) with ranch (31 g), string cheese (7 g)

SNACK - Shamrock Farms protein shake (30 g)

DINNER - 2 hamburger steak patties (30 g), corn on the cob (4.5 g)

DESSERT - 1/2 Lolo’s Buff Bakery Muddy Buddy cookie (10.5 g)

Lately I’ve been taking my turn with lunch recess just so I can hit my daily steps. Today I walked for 43 mins and got 2.35 miles. 🏃🏼‍♀️🙌🏻

November 11, 2022

 

✅Protein - 171 grams 

✅Water - 106 oz

✅ Workout 30 mins

✅Walk 10,000+ steps

✅10 mins journal, read or meditate

✅Less than 30 mins social media

PRE-WORKOUT SNACK - mini Rice Krispie 

BREAKFAST - Protein shake with collagen (43.5 g)

SNACK - power crunch wafer (bday cake) (20 g)

LUNCH - Prima Della Cajun Turkey breast lunch meat (24 g) and 1/2 c carrots with ranch, 2 miniatures Hershey bars

SNACK - protein one protein bar (strawberries & cream) (10 g)

DINNER - chick-fil-a sandwich (29 g) with 1/2 order waffle fries (2.5 g) & Diet Dr Pepper

Snack - core power elite chocolate drink (42 g)

WOD:

Someone caught me at the gym which kept me from starting my workout at my usual time. Instead I decided to walk/run. I used my lunch break to walk 2 miles and work on hitting my 10,000+ miles per day! 🙌🏻

November 10, 2022

 ✅Protein -  139.5+ grams 

✅Water - 100 oz

✅ Workout 30 mins

✅Walk 10,000+ steps

✅10 mins journal, read or meditate

✅Less than 30 mins social media

PRE-WORKOUT SNACK - mini Rice Krispie 

BREAKFAST - Protein shake with collagen (43.5 g)

LUNCH - carne asada taco salad (Brody’s) (29 g)

SNACK - core power elite chocolate drink (42 g)

DINNER - 3/4 c chicken tacos (meat only with ranch on it) (25 g)

WOD:  3 rounds (did 3.5 rounds)

10 reverse curls (10lbs)

20 v-ups

10 leg lifts

100 crunches 

10 air squats

10 push ups (knees)

3 man makers (10lbs)

Run 300m

November 9, 2022

 

I woke up and couldn’t go back to sleep. My gym partner and I don’t usually work out on Wednesdays. Instead, I usually go for a walk with friends, but today it was snowing so we canceled. I decided to get up and put in some time on my stationary bike…30 minutes later and I had gone 10 miles! Biking for the win! 🚴🙌🏻

✅Protein -  109.5 grams 

✅Water - 118 oz

✅ Workout 30 mins

✅Walk 10,000+ steps

✅10 mins journal, read or meditate

✅Less than 30 mins social media

PRE-WORKOUT SNACK - mini Rice Krispie 

BREAKFAST - Protein shake with collagen (43.5 g)

SNACK - balanced break cheese & crackers (8 g), hello panda snacks (1 g)

LUNCH - One Bar (peanut butter pie) (20 g)

SNACK - Chobani Complete (drinkable vanilla yogurt) (25 g)

DINNER - 1 slice pepperoni pizza from Little Caesar’s (12 g)

November 8, 2022

 

WOD:

3 rounds 

10 back squats (65lbs)

10 Bulgarian split squats (5 each leg - 20lbs)

Hip thrusters (20lbs) 

Then…

4 rounds:

3 manmakers (10lbs)

10 alt DB snatches (20lbs)

300m run 

✅Protein - 162.5 grams 

✅Water - 104 oz

✅ Workout 30 mins

✅Walk 10,000+ steps

✅10 mins journal, read or meditate

✅Less than 30 mins social media

PRE-WORKOUT SNACK - mini Rice Krispie 

BREAKFAST - Protein shake with collagen (43.5 g)

SNACK - One Bar (peanut butter pie) (20 g)

LUNCH - Prima Della Cajun Turkey breast lunch meat (24 g)

SNACK - Chobani Complete (drinkable vanilla yogurt) (25 g)

DINNER - chick-a-roni (40 g), 6 pizza rolls (6 g), Greek yogurt mini bar (4 g)

November 7, 2022

 

✅Protein - 100.5 grams 

✅Water - 128 oz

✅ Workout 30 mins

✅Walk 10,000+ steps

✅10 mins journal, read or meditate

✅Less than 30 mins social media

PRE-WORKOUT SNACK - mini Rice Krispie 

BREAKFAST - Protein shake with collagen (43.5 g)

SNACK - Tillamook medium cheddar snack (5 g), cashews roasted & salted (3 g), & 1/2 slice pumpkin bread

LUNCH - 1 c raw carrots with ranch (1 g), balanced break cheese & crackers (8 g), 1 mini Hersheys milk chocolate 

SNACK - Strawberry Banana Greek yogurt smoothie (20 g)

DINNER - Turkey sandwich on roll (12 g), (1) Red Lobster roll, steamed broccoli & cauliflower, vanilla Noosa yogurt with granola (8 g)

WOD in morning: baseline test

I walked laps during lunch recess to make sure I’d hit my steps today! 

November 3, 2022

 5 rounds:

10 push ups (knees)

10 leg raises 

20 oblique twists (20lbs)

20 goblet squats (20lbs)

10 reverse bicep curls (10lbs)

20 step ups 

November 2, 2022

 2.53 mile morning walk

November 1, 2022

 28-21-18-15-12

Plate to overhead (25lbs)

Oblique twists

Shoulder taps

Bench press (45lbs)

October 31, 2022

 4 rounds 

20 Deadlifts (65lbs)

30 Sit ups

5 Pull ups

50 Jumping jacks

200m run

October 25, 2022

 3 rounds:

6 strict push press (45lbs)

8 lateral raises (5lbs)

10 bench press (55lbs)

Then…50-40-30-20-10

DB snatch (20lb)

Sit ups 

October 24, 2022

4 rounds:

6 back squats (65lbs)

10 Bulgarian split squats (25lbs)

10 hip thrusters (25lbs)

Then…4 rounds:

10 hang power cleans (55lbs)

10 HR push-ups 

10 goblet squats

October 20, 2022

 3 rounds - 

5 Pull ups

20 Lateral arm raises (5lbs)

10 Reverse curls (10lbs)

10 Bench press (45lbs)

10 Hang PC (55lbs)

Then 3 rounds - 

30 Calf raises

10 leg raises

20 Oblique twists

100Crunches

October 19, 2022

 3 rounds:

10 back squats (65lbs)

10 Bulgarian split squats (5 ea leg) (20lbs DB)

10 hip thrusters (20lbs DB)

10 plate to overhead

10 reverse crunches

100 crunches 

October 17, 2022

 2.67 mile morning walk

October 6, 2022

 2 rounds - 

20 alt lunges 

20 push ups (knees)

20 sit ups 

10 goblet squats (25 lbs)

3 rounds - 

10 hang power clean (55lbs)

10 bench press (55lbs)

10 leg lifts 

October 5, 2022

 2.5 mile morning walk 😊

October 4, 2022

 4 rounds 

10 push press (45lbs)

5 (banded) pull ups

5 man makers (10lbs)

10 lateral raises (5lbs plates)

30 sit ups 

September 30, 2022

 2 rounds:

10 DB Hammer Curls (10lbs)

10 DB Tricep extensions (10lbs)

10 Hip Thrusters (25 lbs)

15 Russian KB Swings 

20 air squats

20 push ups (knees)

20 v-ups

20 sit ups

45 sec plank

10 bench press (55 lbs)

10 leg raise

September 29, 2022

 

September 28, 2022

 Morning walk: 2.55 miles 

September 27, 2022

 3 rounds:

10 Alt DB snatch (20lbs) - 5 each arm

10 Bench Press (55lbs)

10 DB upright row (15 lbs)

5 Pull up banded 

10 Push ups (handstand push-ups & 5 real) 

10 Knees to elbow 

Cool down: 2 rounds -

10 reverse crunches

20 v-ups 

100 crunches 

September 22, 2022

 4 rounds:

10 Hip thrusters (2) 20lbs

10 DB alt snatches (20 lbs)

10 oblique twists (20lbs)

100 crunches

10 hang cleans (55lbs)

10 push press (45lbs)

Cool down: 10 bench press (55lbs) & 10 leg lifts

September 21, 2022

 2.6 mile morning walk with friends! 🙌🏻

September 20, 2022

 3 rounds:

5 pull ups (banded)

50 jumping jacks 

10 bicep curls (10lbs)

10 Bench press (55 lbs)

20 Plank arm taps

20 oblique twists (20 lbs)

Then 2 rounds:

Lateral raises (5lbs)

30 second Plank 

100 crunches 

September 19, 2022

 4 rounds:

200m run 

10 deadlifts (65lbs)

10 Bulgarian splits (2) 20 lbs

10 hip thrusts (2) 20 lbs

10 HR push-ups 

10 leg lifts 

Then….

2 rounds:

10 goblet squats (20lbs)

10 bench press (55lbs)

20 v-ups

September 15, 2022

 4 rounds 

10 Thrusters (45lbs)

10 Sumo Stance Hip Thrust (20lbs)

10 Bulgarian Split Squats (20lbs)

200m run 

September 14, 2022

 4 rounds:

50 jumping jacks

10 push ups (5 real, 5 knee)

20 v-ups

20 Russian twists (20lbs)

10 reverse crunches

20 sit ups 

Then 2 rounds:

10 push press (45lbs)

10 bench press (55lbs)

August 29, 2022

 4 rounds:

24 air squats

24 push ups (knees)

24 lunges

400m run

25 bench press (10 with 45lbs and 15 with 55lbs)

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen

Snack - banana, layered fruit bar & Smart Oat Bar

Lunch - (1) pig in a blanket (my favorite school lunch! 😋)

Snack - Quest birthday cake bar 

Dinner - 2 pieces French toast, healthy choice fudge bar, handful of Reese’s pieces Easter eggs 

Water - 88oz (plus 👇🏻)

12oz Essential Amino Energy 

August 27, 2022

 

Today’s exercise was a 1.5 mile walk down a country road at sunset. There’s nothing better than country living! ❤️

Breakfast - chocolate protein shake with collagen & roll with butter & freezer strawberry jam 

Lunch - 6 (homemade) meatballs and 1/2c chicken macaroni salad (and dessert:                 4 chocolate covered raspberries & 10 PB M&Ms

Snack - approximately 10 mini dill pickles with ranch dip & 7 chunks watermelon with a slice of home made carrot cake with cream cheese frosting. 😕 (It’s hard to turn down anything homemade from my MIL!)

Water - 80oz (plus 👇🏻)

18oz Essential Amino Energy 

August 26, 2022

4 rounds:

200m run 

20 v-ups

10 push ups (knees)

10 HR push ups

10 leg raises

20 goblet squats (20 lbs DB)

50 jumping jacks 

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen 

Snack - wheat thins & cheese snack pack, layered fruit bar, banana

Dinner - small pork salad (no rice or beans) and 2oz house dressing & 2oz vinaigrette dressing 

Snack - almond butter granola bar 

Water - 74 oz (plus 👇🏻)

8oz Essential Amino Energy 

12 oz Electrolyte drink 

August 25, 2022

4 rounds:

20 goblet squats 

20 oblique twists (20lbs)

20 single leg glute bridge (10 ea leg)

400m run

3 rounds:

10 bench press (45lbs)

10 leg lifts 

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen 

Snack - SMART Oat Bar

Lunch - salad (sunflower crunch) - 1/2 bag

Dinner - tomato sandwich 

Water - 112oz (plus 👇🏻)

14oz Essential Amino Energy 

August 24, 2022

 2.5 mile walk 

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen 

Snack - Smart Oat Bar & layered fruit bar 

Lunch - BBQ Ranch salad kit (1/2 bag)

Snack - Chocolate chip cookie dough quest bar

Dinner - chick-Fil-a sandwich with sauce 

Water - 90oz (plus 👇🏻)

14oz Essential Amino Energy 

August 23, 2022

 400m run 

30 push press (first 10 were strict - 45lbs)

400m run 

3 rounds:

10 bench press (45lbs)

12Single arm overhead press (seated) - 6 each arm with 15lbs DB

400m run 

3 rounds:

10 Lateral raises (5lbs plates)

12 KB snatches (6 ea arm, 20lbs)

Cool down:

2 rounds:

100 crunches

10 leg lifts 

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen 

Lunch - pork Costa-cado from costa Vida

Snack - go dough & vanilla yogurt with granola

Dinner - slice of watermelon & hotdog (no bun) dipped in ketchup & mustard

Snack -

Water - 75 oz (plus 👇🏻)

14oz Essential Amino Energy 

August 22, 2022

 Today was a measurement/weigh in day! It’s funny, I woke up on Friday morning seeing that I’d lost 2 pounds this week and was super excited. I wasn’t terrible with my eating over the weekend, yet when I weighed in this morning I had gained weight. Why does the scale have to be so frustrating? I have lost a total of 5.25” since the first of the month so I’m choosing the celebrate that! I’ve felt kind of crappy since last night - SUPER bloated, congested last night but not today, “eye” headache and dizzy. The bloated feeling has just about killed me though! It’s so miserable! Hopefully this feeling will pass soon! 🤞🏼

4 rounds -

400m run

10 bench press

14 box jumps

10 push ups (knees)

10 leg lifts

10 weighted Bulgarian splits (20lb DB)

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen 

Snack - banana

Lunch - BBQ Ranch salad kit (1/2 bag) & 1 tootsie roll

Snack - coconut butter granola bar 

Dinner - 2 hotdogs without buns (dipped in chick-fil-a sauce, roll with butter 

Snack - go-dough, 10 PB M&Ms, healthy choice fudge bar (100calories)

Water - 84 oz

Essential Amino drink (12 oz)

August 21, 2022

Breakfast - (1) slice zucchini bread & chocolate protein shake with collagen 

Lunch - egg McMuffin (egg, muffin & cheese) & chips with spinach dip 

Snack - Built bar (PB brownie) & frozen go-gurt 

Dinner -

Water - 80oz 

2mile walk in the evening with Kim 😊

August 20, 2022

 

Workout: (2) walks (to and from church), swimming, surfing 

Breakfast - (2) slices zucchini bread 

Snack - (1) slice zucchini bread 

Lunch - chick-fil-a cool wrap with avocado ranch and 1 chicken strip 

Snack - 6 gummy worms & 16 PB M&Ms (150 cal)

Dinner -small cookie dough Blizzard from DQ. Came home and had 10 more PB M&Ms 😕

Water - 72 oz 

14oz Essential Amino Energy 

(I didn’t drink ALL of the amino drink 👆🏻, but with the water in it I’d say I drank 80 oz

August 19, 2022

 

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen 

Snack - layered fruit bar

Snack - coconut butter granola bar & banana

Dinner - jr cheeseburger 

Snack - yogurt with granola, go dough

Water - 96 oz

Essential Amino drink (12 oz)