May 2, 2024

10 bench press (45)

20 shoulder taps

20 bridges

10 push ups 

10 reverse push press (10 lb DB)

10 reverse curls (10)

200m run 

April 26, 2024

2 rounds:

20 air squats

20 push ups (knees)

20 sit ups 

75 jumping jacks 

Then 3 rounds:

10 bench press (55)

10 lateral raises (10)

10 bicep curls (15)

300m run 

August 28, 2023

3 rounds:

10 Bulgarian split squat (5 ea leg with 25lbs)

10 hip thrusters with (2) 25lbs DB

10 bench press (55lbs)

10 leg lifts 

10 push ups (knees)

200m run

Then 2 rounds:

10 arm raises with (2) 10lbs plates 

100 crunches

August 24, 2023

 4 rounds:

Bench press

Bent over row

Goblet squats

Push ups

Reverse curl 

200m run alt with 50 jump ropes 

May 9, 2023

 4 rounds:

10 z press (35lbs)

10 single arm row (20lbs)

20 reverse crunches 

10 hand release push ups

10 push ups (knees)

50 jumping jacks 

April 3, 2023

3 rounds- 

10 bench press (45 lbs)

10 push ups (regular, hand release, knees)

10 z press (35lbs)

20 sit ups 

300m run

Then 3 rounds-

10 lateral raises (10 lbs)

10 plate to overhead (25lbs)

20 v-ups 

FOOD:

BREAKFAST - Protein shake with collagen

SNACK - coconut granola bar

LUNCH - banana, crackers & cheese, go-dough

SNACK - Greek yogurt (protein packed)

DINNER - quesadilla with taco meat & cheese 

WATER - 84oz

March 6, 2023

15 AMRAP (5 rounds)

10 burpees

10 push ups

20 crunches 

Then 3 rounds 

10 z press

20 sit ups 

10 Bulgarian split squat 

January 30, 2023

 3 rounds:

10 back squats (65lbs)

5 man makers (10 lbs DB)

10 push ups (knees)

10 leg lifts

25 oblique twists (20lbs)

10 hang power cleans (55lbs)

Then 2 rounds:

10 lateral raises (10 lbs plates)

100 crunches

"When making plans think big. When making progress think small"- James Clear

When planning or strategizing be extremely ambitions and aggressive. When it comes to acting and executing you need to scale it down to something that you can achieve that day.

Think about anything in life that you've been successful at or that you feel you're great at. How did you get to this point? How did you become great at it? I'm guessing it didn't happen overnight. 

That's because greatness is not built in the big things we do inconsistently but rather the small things we do consistently.

January 3, 2023

 Completed the baseline challenge: ✅

5x:

15 air squats

10 push ups (knees)

5 burpees 

Time: 8:48 (I anticipate a much faster time at the end of the challenge when my cough is (hopefully) gone! 

Following the baseline I did 2 rounds…

20 oblique twists (20lb BD)

10 leg lifts

100 crunches

Run 400 m

Unfortunately, today was my first day back to work since Christmas break which meant SITTING in a training ALL DAY! 😩 To top it off, there was a meeting held at my school after hours so I chose to stay at the school to work. As I sat down to my computer to begin working I checked my steps…close to 6,000. I knew my goal of hitting 10,000 steps wouldn’t happen unless I put in the time…and work so off I went! I paced the hall of my school for about 30 mins and was able to do it! 🙌🏻 Here’s to chasing goals in 2023!

FOOD:

Rice Krispie mini 

Protein shake with collagen

Banana

Tangerine 

Jerky & cheese stick 

Coconut & marshmallow Built Puff bar 

1 c Dots home style pretzels 

Salad (lettuce, red bell pepper, hard boiled egg, chicken breast chunks (grilled), cheese crips, & ranch dressing)

1/2 c cottage cheese with rice cake chips 

DRINKS:

12 oz Diet Pepsi

Water - 80oz

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 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 

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 

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 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 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 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 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)

August 12, 2022

20 box jumps 

20 push ups (knees)

300m run 

100 crunches

20 box jumps 

20 push ups (knees)

300m run 

50 sit ups

20 box jumps 

20 push ups (knees)

300m run 

20 leg raises 

Breakfast - chocolate protein shake with collagen 

Snack - 

Lunch - Cesar salad kit (1/2)

Turkey unwhich 

Snack -

Dinner - cheeseburger (McDonald’s)

small slice cheese pizza (to chase a “shot” of apple cider vinegar 

Water - 100oz

17oz zip fizz

August 10, 2022

21-15-9:

KB Swings (25lb)

Sit ups

*run 200m after each set*

Then…3 rounds:

10 bicep flip curl

10 lateral raises (5lb plate ea arm)

10 push-ups (5 real & 5 from knees)

100 crunches 

10 bench press (45lb)

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

Breakfast - chocolate protein shake with collagen 

Snack - go-dough 

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

Snack - 1/2 chocolate muffin & granola bar

Dinner - bacon cheddar crisps with cottage cheese, pb&j sandwich, unreal mini dark chocolate coconut bar

Water - 97oz