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 8, 2024

3 rounds total:

10 each round

Press (10)

Lateral raises (10)

Bench press (45)

Reverse curls (10)

40-30-20

Air squats 

Shoulder taps/plank jacks 

Sit ups 

FOOD:

Pre WOD - 4 Gusher fruit snacks 

Breakfast - chocolate protein shake & banana 

April 5, 2024

 21-18-15-9 Goblet Squats

42-36-24-18 Sit ups

400 m run 

February 26, 2024

5 rounds:

10 thrusters (35 lbs)

15 shoulder taps

20 sit ups

20 bicep curl (15lbs, 10 reps each arm)

August 18, 2023

 4 rounds:

200m run

10 hang power clean (55lbs)

5 burpees 

25 sit ups 

August 17, 2023

 4 rounds:

10 Bulgarian split squats (20lbs)

10 Hip thrusters (20 lbs DB) 

20 Sit ups

50 Jump ropes

10 Lateral raises (fwd only)

10 Bench press (55lbs)

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 24, 2023

5 rounds - 

20 American KB swings (25lbs)

10 z press (35lbs)

25 sit ups

10 lateral raises - 10lbs DB (2 rounds)

10 reverse curls - 10 lbs DB (3 rounds)

MAMELE MESSAGE:

“I wanted to speak a little today on modifying a workout. Every challenge month I have clients who feel sad or depressed if they have to modify a lot of movements and reps during the workout.

If this is you, please know that you are not alone. There are MANY who modify the workouts. Modifying is NOT bad. This is a necessary step to get the stimulus that you should be getting from the workout. I want you to be able to workout the entire week, not be SO dead after one workout that you can’t finish the rest.

DON’T QUIT… M O D I F Y!

Here are some suggestions if you are wondering how you can modify a workout.

Take the jumping out of a movement. Whether it’s a burpee, jumping squats, jumping lunges, or something of that sort. You can always get rid of the jump and do it stationary. 

Do movements such as planks, push-ups, and mountain climbers with your hands on a box or chair. This helps to relieve a lot of the core pressure and will allow you to accomplish the movement a little easier while still getting stronger.

Set a timer and only work for an allotted amount of time. Whether its 15 minutes or 30 minutes, then stop whenever the timer goes off no matter where you are at in the workout.

Cut the rounds and reps in half! Then if you finish and feel like you could do more you can choose to do that, but it’s not bad to start with half and then you can slowly work to increase those reps throughout this month and the coming months."

January 23, 2023

 5 dead lifts (65lbs)

5 man makers (10lbs DB)

25 sit ups

10 Bulgarian split squats (20 lbs DB)

25 oblique twists (20lbs)

25 calf raises 

MAMELE MESSAGE:

"The edge is in the inputs.

The person who consumes from better sources, gets better thoughts. The person who asks better questions, gets better answers. The person who builds better habits, gets better results.

It's not the outcomes. It's the inputs."

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 19, 2023

4 rounds - 

25 sit ups 

5 man makers (10ths DB)

10 plate to overhead (25lbs)

10 Bulgarian split squats (20lbs)

Then 3 rounds -

25 Oblique twists (20lbs)

Bench press (45lbs) - fast reps 

MAMELE MESSAGE:

“Don’t prepare for your strengths, prepare for your weaknesses”

I recently heard this and loved it! Yes, appreciate what you’re good at and what’s easy for you, but if you want to be successful prepare for your weaknesses! I truly feel like we can do this physically and mentally. 

Prior to going into any situation that I know might have options that will move me away from my goal, I like to mentally decide and commit before hand what I want to do and/or accomplish and I think of the feeling I want to have after the situation. 

It definitely helps. 

Write down what you feel your weaknesses are. 

How can you set yourself up to combat and improve those weaknesses?

Intention brings success.

I hope you’re having an incredible day today. I’m so grateful to have you here. 

Can you believe we are almost HALFWAY through the challenge?!!

We’ve got this!!

January 17, 2023

 4 rounds - 

50 jump ropes

10 push press (45 lbs)

10 lateral raises (5 lbs plates)

25 sit ups

Then 3 rounds - 

25 oblique twists (20 lbs DB)

10 tricep dips 

10 bench press (55/45lbs)

MAMELE MESSAGE:

Three thoughts I wanted to share today:

1) “It is not necessary to change a person in order to change their behavior. Just change their environment”

2) “Many problems are minor when you solve them right away, but grow into an enormous conflict when you let them linger.”

3) “Raise your ambitions. Lower your expectations.

The higher your ambitions, the bolder your actions.

The lower your expectations, the greater your satisfaction.

Achieve more and be happy along the way.”

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 13, 2023

4 rounds - 

 5 pull ups

10 push press (55lbs)

10 HR push ups 

20 sit ups 

100 jump ropes

Then 3 rounds - 

10 reverse curls (10lbs)

10 dips

Hey guys! 

Andrea here. 

I think weightlifting can sometimes get a bed rep since on your apple watch it doesn't show that you burn as many "calories" if you're doing weightlifting vs cardio. Here's the thing, you will generally burn more calories during your workout when doing cardio HOWEVER lean muscle mass helps to increase your metabolism which in turn helps you burn more calories throughout the entire day. Strength training is awesome because it also increases and enhances your quality of life. I like to think of muscle as the "armor" of the body. You wouldn't want to go to battle without armor right? Same thing here. Don't go through each day without it. Muscle is great for longevity, decreases your risk of injury and falls, improves heart health, manages your blood sugar levels and more. Don't be scared of lifting those weights and challenging yourself each day. Weightlifting is GOOD! 

January 9, 2023

 3 rounds:

10 back squats (65lbs)

10 hip thrusters (20lbs DB) 

10 Bulgarian split squats (5 each side - 20lbs DB)

Run 300m 

Then 3 rounds:

20 sit ups

10 plate to overhead (25lbs plate)

Run 300m

January 5, 2023

4 rounds - 

15 steps ups

15 goblet squats (20 lb DB)

15 sit ups

300m run 

FOOD:

Rice Krispie mini 

Protein shake with collagen

Banana

Avocado 

Protein bar

Coconut butter granola bar

Egg McMuffin 

DRINKS:

12 oz Diet Pepsi

Water - 80oz

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