April 29, 2024

4 rounds - 

10 deadlift (55)

10 hang power clean (55)

20 step ups (10 ea leg leading)

10 leg lifts

300m run 

March 26, 2024

 4 rounds:

10 goblet squats (20 lbs)

10 Bulgarian split squats (20 lbs)

10 overhead lunges 

10 bench press (45 lbs)

10 leg lifts 

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

August 25, 2023

 4 rounds:

10 deadlifts (65lbs)

10 lateral arm raises (10 lbs plates)

10 leg lifts

10 American KB Swings (25lbs)

Run 200 m

August 22, 2023

 4 rounds:

Back squats 

Hanging Power clean 

Bench press

Leg lifts 

50 jump ropes 

April 25, 2023

 5 rounds:

10 bench press (55lbs)

10 single arm row (20lbs)

10 alt DB snatch (20lbs)

10 goblet squats (20lbs)

10 oblique twists (20lbs)

Then 3 rounds:

10 leg lifts 

April 24, 2023

4 rounds:

10 back squats (55lbs)

10 single arm rows (20lbs)

10 Bulgarian split squats (20lbs)

10 leg lifts 

30 calf raises (10 slow & 20 fast)

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 31, 2023

3 rounds -

10 hang power clean (55lbs)

10 lateral raises (10 lbs plates)

10 hip thrusts (2) 20lbs DB

Run 300m 

Then 2 rounds -

10 plate to overhead (25lbs)

20 v-ups

10 leg lifts 

March 30, 2023

 3 rounds - 

10 Bulgarian split squats (20lbs - 5 ea side)

10 goblet squats (20 lbs)

10 Z press (35 lbs)

20 Russian KB swings (20 lbs)

10 Bench press (55 lbs)

20 V ups 

Then…2 rounds - 

50 jump rope

30 calf raises (10 slow, 20 fast)

10 leg lifts 

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 20, 2023

4 rounds - 

25 sit ups 

10 bent over row (each arm) - 15lbs DB

10 Z press (35 lbs)

Then 3 rounds - 

20 oblique twists (20lbs)

10 leg lifts 

MAMELE MESSAGE:

Unfortunately, supplements aren't magic. 95% of them probably aren't worth your money and the other 5 percent that are probably aren't making as much of a difference as you think. Remember that the MAJORITY of results will come from your actions, not supplements. 

With that being said, here are the 3 supplements I think may be worth adding in.

1) Whey Protein Powder

2) Creatine

3) Caffeine of some sort within a reasonable dose.

WHEY PROTEIN:

Whey protein powder is great. The main purpose it's known for is increasing muscle mass and strength. The macronutrients and vitamins in whey provide great health benefits too. Protein is amazing to support healthy bones, muscles, hair and organ function. There have also been some studies showing that it helps reduce inflammation and reduces the levels of C-reactive protein in the body indicating that it can help reduce inflammation. 

My favorite protein powder is Mamele Whey (of course) but adding in any whey protein powder can be a beneficial move in your health journey. https://mamele.com/product/mamele-whey-chocolate/

CREATINE:

Creatine is one of the top supplements for improving performance in the gym. Studies show that it can increase muscle mass, strength and exercise performance.  Creatine is one of the world's most tested supplements and has a good safety profile (yay!)

Creatine is a substance found naturally in muscle cells. It helps your muscles produce energy during heavy lifting or high intensity exercise. One thing to note if you're taking creatine is to be sure you're drinking enough water each day since creatine pulls water into your muscle cells :)

This is a creatine that I like and take! https://www.amazon.com/dp/B00E9M4XFI?ref_=cm_sw_r_cp_ud_sem_N7EX7FCJFQVPZKXR46PB

CAFFEINE:

Caffeine can give you the energy and boost you need to get up and get your workout in and done for the day. If you're taking pre workout be sure to cycle on and off so that your body doesn't become accustomed to it. It's advised you don't go over 400 mg of caffeine per day, with a recommended dosage of 200mg per day as the average. I personally don't drink pre workout but on days where I need an extra boost i'll throw a crystal light energy packet into my water or something. Remember just do the minimum dose that works for you :)

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 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 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