January 5, 2024

3 rounds:

10 Bulgarian split squats (2 - 20lbs DB)

10 goblet squats (20lbs)

10 reverse bicep curls (10lbs)

5 manmakers (2 - 10lb DB)

50 jump ropes

300m run 

Cool down:

10 leg lifts

20 oblique twists (20lbs)

100 crunches

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

June 1, 2023

 WOD -

4 rounds

10 plate to overhead(25 lbs)

10 single arm row (20lbs)

5 man makers (15 lbs)

100 crunches

30 calf raises 

FOOD:

Pre-work: mini rice crispy treat 

Breakfast: chocolate protein shake with collagen for extra protein 

Lunch: Jimmy John’s turkey sandwich 

Dinner: Philly beef & cheese from Arby’s, salt & vinegar chips, triple chocolate church cookie (JJ)

Water: 60oz

Drinks: 12oz Diet Pepsi, 20 oz amino drink 

May 30, 2023

 WOD -

3 rounds

10 back squats (65 lbs)

10 Bulgarian split squats (20 lbs)

10 single arm row (20 lbs)

10 reverse crunches 

3 rounds

10 lateral raises (10 lbs)

10 reverse curl (10 lbs) 

20 oblique twists (25lbs)

Cool down: 100 crunches 

Walk 3.5 miles

FOOD:

Pre-work: mini rice crispy treat 

Breakfast: chocolate protein shake with collagen for extra protein 

Brunch: 2 piece French toast @ Kneaders 

Dinner: (2) veggie spring rolls from Panda Express, 4 pieces of sushi

After weeding for several hours I was starving so then I had (2) bowls of chocolate pebbles cereal 

Water: 80

Drink: 32oz strawberry breeze blended (Swig)

May 8, 2023

4 rounds:

Run 300m

10 Bulgarian split squats (20lbs)

10 Plate to overhead (25 lbs)

20 Russian twists (20lbs)

Cool down with 2 rounds:

10 bench press (45lbs)

100 crunches 

April 18, 2023

 3 rounds:

10 hip thrusters (2) 20lbs DB

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

3 man makers (15lbs DB)

10 leg lifts 

300m run 

Then cool down with:

10 bench press (45lbs)

100 crunches 

10 plate to overhead (25lbs plate)

April 11, 2023

3 rounds:

Push press (45lbs)

5 pull ups 

10 bent over row (20 lbs)

10 Bulgarian split squats (20lbs)

10 hip thrusters (20 lbs)

3 rounds:

10 bench press (45lbs)

10 leg lifts 

3 rounds:

30 Calf raises (10 slow, 20 fast)

100 crunches 

April 10, 2023

3 rounds -

10 goblet squats (25lbs)

20 American KB swings (25 lbs)

10 Lateral raises (10lbs)

10 deadlifts (65lbs)

10 leg lifts

50 jump ropes

Then 3 rounds -

10 bench press (45lbs)

100 crunches 

March 27, 2023

4 rounds - 

10 push press (45 lbs)

5 (banded) pull ups

10 reverse curls (10lbs) 

10 (each arm) bent over row (20 lbs)

10 lateral raises 

Cool down with 100 crunches 

March 20, 2023

3 rounds:

10 back squats (55lbs)

10 Bulgarian split squat (25lbs)

10 hip thrusters (2) 25lbs DB 

10 burpees

200m run 

Then 3 rounds:

200m run

100 crunches 

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 

February 20, 2023

🇺🇸 Happy Presidents Day! 🇺🇸 

3 rounds - 

10 z press (35lbs)

5 man makers (15 lbs)

20 oblique twists (20lbs)

100 crunches

50 jump ropes

300m runs

Then…3 rounds -

5 deadlifts (65 lbs)

10 tricep dips

20 v ups 

Concluded with stretching😊

Then a day of snowboarding with the kids! By the end doc the day, over 1,700 calories burned and my move goal was 400% more than the goal! 🙌🏻

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 26, 2023

 4 rounds -

10 back squats (65 lbs)

5 man makers (10 lbs DB)

10 leg lifts

100 crunches

50 jump ropes

Then 2 rounds -

10 bench press (45 lbs)

10 push ups (knees)

20 shoulder taps 

MAMELE MESSAGE:

"An analogy I like to use is this…  (sorry if you’ve already heard me use this before, It’s just one of my favorites)

If your car was on empty and you had two choices:

 1) You could leave it empty.

 2) You could fill it up 1/4 of the way. 

Which would you choose? Obviously, we would all choose to fill it up 1/4 of the way because leaving it empty would do nothing for us. The same goes with exercising. Something is always better than nothing👏 If you can't do it perfectly or you have to stop constantly to deal with your child or you're working out late at night and only have so much time or you have to modify the reps. 

That is okay!!! Give yourself credit for what you are able to do and move forward.

 Don't beat yourself up. Consistent effort my friends. 

Daily consistent effort. Keep it up! 

Friday Here We COME! 

“action is the foundational key to all success”"

January 10, 2023

 3 rounds:

5 pull ups

21 KB swings (25 lbs DB)

10 HR push ups

20 v-ups

100 crunches

50 jump ropes 

Then…3 rounds:

10 Strict push press (45 lbs)

10 Bench press (55lbs)

30 calf raises

Just a little thought I wanted to share:

Remember that focus and intent on the TODAY will take care of the FUTURE goal.

You don’t even have to worry about the future goal if you focus on the intent NOW.

Everything else takes care of itself.

Stop spending energy worrying about things that you can’t control (the scale, your measurements, your pant size)

Focus your energy on what you CAN control.

Your eating, your workouts, your attitude.

I want you to ask yourself this question:

Why is anybody else more capable than you?!

The truth is nobody is.

You’re just as capable! 

Everything you need is already inside of you.

It’s about harnessing it.

Developing it.

Building it.

Starting things AND failing.

Getting back up. 

It’s okay to feel.

It’s okay to problem solve and process. 

Learn to rest, not quit.

Keep showing up for Y O U 

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

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 

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