🇺🇸 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! 🙌🏻
4 rounds -
10 push press (45lbs)
15 American KB Swings (25 lbs)
10 dips
10 lateral raises (10lbs)
Run (400m, 300m, 200m, 100m)
5 rounds -
5 pull ups
10 Z press (35 lbs)
10 Bulgarian split squats (20lbs)
3 man makers (15lbs)
50 jump ropes
Run 1 mile then…
3 rounds:
10 power cleans (55lbs)
10 Bulgarian split squats (20 lbs)
10 goblet squats (20 lbs)
Bent over row (20lbs)
Cool down…2 rounds:
100 crunches
10 leg lifts
4 rounds -
10 goblet squats (20lbs)
5 man makers (10lbs)
25 oblique twists (20lbs)
10 (each arm) bent over row (20lbs)
10 reversal bicep curls (10 lbs)
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!
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.
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”"
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."
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."
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 :)
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!!
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.”
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”
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!
