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Pam Benedick's Blog – November 2011 Archive (19)

11-28

2 Lipo6

Breakfast:

3 turk saus.

coffee with 1% milk and sf syrup

 

WORKOUT:

10 X 10 double presses supersetted with assisted pull-ups

10 sets of 10 bicep curls supersetted with 5 super burpees

 

Lunch:

2 eggs with slice of swiss cheese

3 turk saus

4 mini carrots with a little ranch

 

DInner:

hamburger patty with slice of cheddar and swiss cheese

roasted…

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Added by Pam Benedick on November 28, 2011 at 11:55pm — 4 Comments

HAPPY THANKSGIVING!!!

Going to post now as I am sure that I will not feel like posting later. Today is my "cheat" meal but I'm really going to try hard not to overdue it. Got on the scale this morning, with all my clothes and shoes on and I weigh less than I have in 5 yrs! That is a very happy day for me!!! YAY!!

 

2 Lipo6 for her

 

Breakfast:

3 turk saus shared with my daughters

 

WORKOUT:

10 sets of 10 push-ups burpees on kb handles supersetted with ring…

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Added by Pam Benedick on November 24, 2011 at 12:03pm — 2 Comments

11-23

2 Lipo6 for her

15 burpees

 

Breakfast;

2 fish oil

3 turk saus

coffee-the norm

 

Lunch:

1/2 chick breast

mixed veggies

greek yogurt with truvia

 

WORKOUT:

300 squats in 9 min and some

7 rounds of: 5 super burpees supersetted with walking lunges

 

handful of almonds

small tangelo

 

Dinner:

ground beef with zucc, onion, butternut squash with a…

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Added by Pam Benedick on November 23, 2011 at 9:37pm — No Comments

11-22

2 Lipo6 for her

50 burpees (that's all the time I had this morning before I went to work)

 

Breakfast:

2 Fish Oil

3 Turk saus

2 eggs

1 slice of swiss cheese

 

Handful of almonds

 

Lunch:

chicken breast

mixed veggies

 

2 Lipo6 for her

 

1/2 scoop protein powder preworkout

 

WORKOUT:

Started out with sets of 10 double presses, think I did 6 rounds of those…

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Added by Pam Benedick on November 22, 2011 at 10:30pm — 1 Comment

11-21-11

2 Lipo6 for her

 

Met some friends for coffee this morning. Went to McDonalds so the kids could play. Had a skinny caramel mocha. Maybe drank half. That thing was super sweet.

 

Lunch:

3 slices of apple with 1 tbs pb

handful of carrots and broccoli with a little ranch

 

1 scoop of protein powder pre-workout

 

WORKOUT:

10 sets of 10 double kb squats on the minute as much as I could

15 min of walking lunges…

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Added by Pam Benedick on November 21, 2011 at 10:05pm — No Comments

11-19

2 Lipo6 for her

1/2 of my 2 scoop protein shake

 

WORKOUT:

10 sets of 10 push-ups on kb handles supersetted with 10 ring-rows or bent rows

9 rounds of 1 min snatches supersetted with 5 super burpees

So my husband informed my in a sweet way today that I really don't go down that far for my push-ups. Now, I realize that I don't touch the floor or anything but I seriously thought I wasn't doing too bad. Man.....gotta work on getting lower on those…

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Added by Pam Benedick on November 19, 2011 at 9:10pm — 1 Comment

11-17

2 Lipo6 for her

 

So today was sort of an off day for me today.....no worries, back on tomorrow!

 

Breakfast:

Was running out the door so grabbed a cliff bar

cofee-the norm

 

Lunch:

6" Blimpie sub with only one half of the bread

some baked lays

Ok, so this would normally be an ok meal for me. But wowza did it give me a tummy ache!

 

2 Lipo6 for her

2 Fish oil

 

WORKOUT:

10 sets of…

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Added by Pam Benedick on November 17, 2011 at 10:57pm — No Comments

11-16

Went on a 23 minute jog this morning. Didn't realize until I got in my van that the temp. was 24 degrees. No wonder I had a hard time catching my breath!

2 Lipo6 for her

 

Breakfast:

3 Turk saus

1/2c greek yogurt

coffee-the norm

 

Handful of almonds

2 Lipo6 for her

Lunch:

2 chick saus

mixed veggies

1/2c cottage cheese

 

WORKOUT:

10 sets of 10 push-ups on kb supersetted with assisted…

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Added by Pam Benedick on November 16, 2011 at 9:47pm — 1 Comment

11-15

2 Lipo6 for her

Breakfast:

3 Turk saus

2 eggs

1/2 slice of swiss cheese

2 fish oil

coffee-the norm

 

Lunch:

1 Roasted pepper and spinach chicken sausage               15g protein           1g carb

Mixed veggies

 

24 almonds

 

Workout:

Didn't make it to the gym tonight but still got in my lower body workout as best I could

10 sets of 10 squats with the 26 on the…

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Added by Pam Benedick on November 15, 2011 at 10:15pm — 1 Comment

11-14

2 Lipo6 for her

 

Breakfast:                 PROTEIN:                             CARBS:

2 eggs                         14 g                                    0

3 Turk Saus                   13                                     1

1 slice of swiss cheese     6                                     0

Coffee    

1/4c 1% milk                   2                                     …

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Added by Pam Benedick on November 14, 2011 at 10:23pm — 5 Comments

11-13

Sundays are always very busy for me but during the holidays its even more so. BUT I want to be consistent and I know when I post I am more accountable.

 

2 Lipo6 for her

Breakfast:

SF coffee

 

Lunch:

Large salad with with celery, chicken, tom, a few sunflower seeds, some ranch dressing, and I did cut up 3 of my kids chicken nuggets to put in my salad.

handful of almonds

Today was Macy's birthday and my parents had gotten her Oreo…

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Added by Pam Benedick on November 13, 2011 at 10:13pm — 1 Comment

11-12

2 Lipo6

Started my day off with a short run and 30 burpees

 

Breakfast:

2 fish oil

3 turk saus

1/2 cup of coffee with 1% milk and sf syrup

 

Lunch:

1/2 a burger from Red Robin without the bun

about 10 fries with a little O ring sauce

1 bite of my kids birthday sundae

 

Workout:

10 sets of 10 reps double kb squats with less than a minute rest inbetween

Walking lunges supersetted with super…

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Added by Pam Benedick on November 12, 2011 at 10:30pm — 3 Comments

11-11

2 Lipo6 for her

2 fish oil

 

Breakfast:

3 turk saus

2 eggs with 1 slice of swiss cheese

 

WORKOUT:

100 burpees total

100 catch and release swings

 

Lunch:

chicken burger w/ 1/4 avacado, slice of swiss cheese, sauteed onions and zucc. ( I am LOVING this meal right now...so yummy to my tummy)

couple of carrots and broc.

 

2 Lipo 6 for her

 

Snack:1/2 cup of coffee with sf…

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Added by Pam Benedick on November 11, 2011 at 9:30pm — No Comments

11-10

2 Lipo6 for her  (just started taking these new ones and upped the amount to 4 a day, didn't really notice a difference as far as jittery-ness)

Went on a run this morning! Had to get my legs working at first but then really enjoyed it!

 

Breakfast:

3 turk saus.

2 fish oil pills

 

Lunch:

Large green salad w/ toppings

 

2 Lipo6 for her

 

WORKOUT:

10 sets of 10 push-ups on kb's supersetted with ring rows…

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Added by Pam Benedick on November 10, 2011 at 10:00pm — No Comments

11-9

Breakfast:

3 turk saus 

coffee w/ sf syrup and a little 1% milk

 

12 almonds

 

Lunch:

Beef stew w/ 1 cup of greek yogurt added for the extra protein (22g) and only 10g of carbs.

1/2 cucumber

 

WORKOUT:

I was very sore today from my workout on Monday. And when I say sore I mean, could not get up and down from the floor without special manuevering and going up and down the stairs was a joke. So the thought of doing…

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Added by Pam Benedick on November 9, 2011 at 10:28pm — 3 Comments

11-8-11

Breakfast:

3 Turk saus     13g protein

2 eggs             12g protein

1 slice of swiss cheese

coffee with a little 1%milk and sf syrup

1 Lipo6

2 Fish oil pills

 

12 almonds 3g

 

Lunch:

Beef Stew  (not sure as to how much protein was in this, my mom made it)

1/2c cottage cheese  14g

1 small tom

1 Lipo6

1 Fish Oil

 

12 almonds  3g

1 tbs peanut butter …

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Added by Pam Benedick on November 8, 2011 at 10:00pm — 1 Comment

11-17

Took measurements this evening and I'm not going to lie.....pretty disappointed. It is what it is, no excuses. I can choose to wallow in it or choose to make some changes. And I choose to make changes.

-Tracking my protein intake and make sure I'm getting at least 150g in a day.

-Try and get more sleep

-Continue to watch my carbs

-Work my hiney off

 

Breakfast:

3 turk saus

2 eggs w/ 1 slice of cheese

1 Lipo6

2 Fish oil…

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Added by Pam Benedick on November 7, 2011 at 10:46pm — 3 Comments

11-3-11

Lunch:

Hamburger from Carl's Jr. without the bun

A couple fries

 

Workout:

100 burpees and worked on my clean and jerk for the time I had remaining

 

Dinner:

Pork chops from the crock pot with pot. and onions

cucumbers with a little ranch

 

2 choc covered marshmallows

Added by Pam Benedick on November 3, 2011 at 11:20pm — No Comments

11-2-11

After almost 4 weeks of feeling blah I FINALLY think I'm on the up and up! YAY!!!

 

Breakfast:

3 Turk Saus

coffe with 2% milk  and sugar free carmel syrup

 

Lunch:

Chicken salad with carrots, cucum, tom.

 

Handful of almonds

 

Workout:

10 Ladders of double kb presses with 26s super-setted with pull-ups on the 2, ring-rows with the 3 and high pulls(or whatever they're called) with the 53. I also did 10 burpees…

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Added by Pam Benedick on November 2, 2011 at 9:05pm — 2 Comments

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