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 29, 2024

4 rounds - 

10 deadlift (55)

10 hang power clean (55)

20 step ups (10 ea leg leading)

10 leg lifts

300m 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 

April 24, 2024

4 rounds:

10 Bench press (55)

10 bent over row (20)

10 bicep curls (15)

10 z press (35)

20 sit ups 

200m run 

April 5, 2024

 21-18-15-9 Goblet Squats

42-36-24-18 Sit ups

400 m run 

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 24, 2023

 4 rounds:

Bench press

Bent over row

Goblet squats

Push ups

Reverse curl 

200m run alt with 50 jump ropes 

August 18, 2023

 4 rounds:

200m run

10 hang power clean (55lbs)

5 burpees 

25 sit ups 

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 

May 1, 2023

3 rounds:

10 z press (35 lbs)

10 Bulgarian split squats (20 lbs)

10 goblet squats (20lbs)

10 reverse crunches

300 m run 

Then 2 rounds:

10 bench press (45lbs)

10 lateral raises (10 lbs plates)

50 calf raises (10 slow & 40 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 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 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 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 

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! 🙌🏻

February 14, 2023 ❤️

4 rounds -

10 push press (45lbs)

15 American KB Swings (25 lbs)

10 dips 

10 lateral raises (10lbs)

Run (400m, 300m, 200m, 100m)

January 16, 2023

 3 rounds:

25 sit ups 

10 deadlifts (65lbs)

10 back squats (65 lbs)

400m run 

Cool down:

2 rounds - 

10 bench press (55lbs)

10 push ups 

Then off to spend the morning snowboarding with my 15 year old daughter. I would’ve snapped a picture but it was too cold to take my gloves off 😂🤦🏼‍♀️. 

Mamele Message for Today:

Three thoughts I wanted to share for mindset today:

1)You either spiral up or spiral down.

Each action that we take is followed by another one, and that section action we take either spirals us up or down. 

Example: if you miss a workout one day, the next day you can choose to miss another one or you can choose to workout. One decisions spirals you up closer to where we want to be, and the other one spirals you down further away from you are wanting to be. 

Choose to spiral up! Don’t let the all or nothing mindset stop you from keep making small choices to spiral up to the person you want to be.

2) Never underestimate the power of a small pivot.

If something isn’t working for you, the answer is probably a lot smaller and simpler than what you’re thinking. The key to success is not life altering huge decisions every day but rather small adjustments performed consistently rather than quitting.

If something seems to not be working, ask yourself what’s one small thing you can do to help or make it better? 

3) Build your mindset muscles

We all focus on building our muscles on our body and this takes a long time! The same goes for our mind, in order to mentally become tougher we MUST work out our mind each day. We don’t all of a sudden have endless will power or motivation or discipline. It’s continually doing those things we say we’re going to do and sticking to our commitments to keep strengthening our “mindset” muscles. 

Build the mindset muscle to bounce back quickly. 

Build the mindset muscle of never giving up. 

Build the mindset muscle of not thinking in an all or nothing way. 

It takes practice and daily work. It doesn’t happen overnight. But it’s life changing.

“Pursue Progress not perfection”

January 12, 2023

 3 rounds - 

10 goblet squats (20 lb DB)

10 Bulgarian split squats (20 lbs DB)

10 thrusters (45 lb)

20 shoulder taps

100 jump ropes

300 m run 

If I was to give you the choice of 3 million dollars today or a penny, doubled, every day for 31 days.. Which would you choose?

The doubling penny isn’t worth much on day 1. Day 5 it’s worth 16 cents. Day 10 it’s valued at $5.12.

Day 20 it is still significantly less at $5,243. But then the magic starts to happen.

By day 31 it is valued at $10,737,418.24

The moral to this story is to stop focusing on 3 million dollar effort only TODAY or for a short period of time and instead focus on adding one penny to the bucket each day and slowly increasing that effort. Maybe after 10 days it doesn’t feel like much BUT over time those small efforts compound and lead to bigger and bigger results.

Small actions repeated over time lead to BIG results.

Big actions repeated infrequently don’t lead to even close to the same amount of result.

I hope that this week we can keep our focus on those pennies. Those small tasks we can do each day so that by the end of the month we’ve created a “ten million” dollar month.