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 

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 

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 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 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 

March 23, 2023

3 rounds - 

10 bench press (45lbs)

20 American KB swings (25lbs)

10 z press (35 lbs)

10 burpees 

50 jump ropes 

Then 3 rounds -

10 reverse curls (10 lbs)

10 lateral raises (10lbs)

20 v ups

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! 🙌🏻

February 13, 2023

5 rounds - 

5 pull ups 

10 Z press (35 lbs)

10 Bulgarian split squats (20lbs) 

3 man makers (15lbs)

50 jump ropes 

January 31, 2023

 5 rounds:

10 hang power cleans (55lbs)

10 Z press (35 lbs)

10 shoulder taps

100 jump ropes

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

10 bench press (hands close together) (45lbs)

THE ONE PERCENT RULE: 

The -good for us- decisions we often don’t see instant gratification from.

If you think about the power of good habits. Think about what bad habits will do.

The difference between making a choice that one  percent better or worse on any given day is relatively insignificant. It’s easy to dismiss.

What’s the difference between eating a burger or choosing the macro friendly option? Or going to the gym or not. On any given day not a whole lot. At the end of the night you look the same. It’s only 3 months, 1 year or 5 years later that you turn around and realize that those little decisions did make a difference. The first time you choose to sleep in that’s fine. But if you do it the next day that’s enforcing a new habit. Focus on becoming 1 percent better each hour, day, year and watch your life change. BELIEVE that these small changes make a difference because they do!

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 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 :)

June 1, 2021

 

Partner with Crystal 

DL with 125lbs

Sub HSPU for ZPress

Time: 21:59

April 20, 2021

 

HSPU sub - rounds 1-3 handstand holds and rounds 4 & 5 (9) z press 

OHS with 35lbs barbell (I still need to perfect my form!)

Time: 19:47

January 8, 2021

 

9 cal row

Substitute HSPU for z press with 15 lbs dumbbells 

Squat cleans with 55lbs

Time: 7:47

After class, I was told that my time was too fast in comparison to the other athletes, which could mean 1 of 2 things...

#1: I need to increase my weight load

#2: my form and technique have improved so my efficiency has also improved. Following that statement, coach Russ told me that my squat cleans had great form...the ultimate compliment! 🙌🏻💪🏼👏🏼🦵

September 8, 2020

100 singles

45lbs SDHP

Z-press with 35 lbs barbell in place of HSPU

 Time: 10:10

August 4, 2020

Power Clean - 45 lbs

Substitute T2B for K2E

Hang Clean - 45 lbs

Power snatch with 35 lbs barbell

Substitute HSPU for Z press

Time:  ??

I thought I recorded my time in my notes on my phone but I guess I didn't.  Darn!

July 28, 2020

OH walking lunges with 15lbs dumbbell 

DB Snatches with 15 lbs dumbbell 

Substitute strict pull ups with ring rows

Substitute HSPU with Z Press

Time: 13:27

July 20, 2020

Warm up:
20 seconds at each station, repeat 2x

20 second row
Plate to overhead (10lbs)
Jumping lunges
Hand walk on plates

Power clean: 55lbs
Pull ups: 1st round: assisted with PURPLE band (this is an improvement from where I have been, using the green band). The next rounds I was encouraged to do ring rows...

Clean & jerk: 45lbs
Hang snatch: 35 lbs barbell
HSPU substitute with z press: 35 lbs barbell

Stopped at 23 mins

Had done 21, 15 hang snatch and 9 z presses.
Did not complete a total of 9 hang snatches and 15 z press

Today I met my Jillian Michaels! The coach was hard core, but it was a great push!!