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Pam Benedick's Blog (260)

3-5-13

Green coffee bean extract

 

Breakfast:

3 turk saus

cottage cheese with blueberries

4 fish oil

 

small handful of jerky and almonds

 

Lunch:

Chicken patty with 1/2 avocado

brocc and cauliflower mix

4 fish oil

 

green coffee bean extract

 

Dinner:

left over chicken from last night

1/2 onion and 2 garlic cloves sauteed in coconut oil

brocc and cauliflower…

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Added by Pam Benedick on March 5, 2013 at 10:35pm — No Comments

3-4-13

Gonna try this again.....

As others in the gym are starting their 21 day sugar detox I decided to do hard core paleo for the month of March. I really want something that is dueable and maintainable and doing the sugar detox is great but not a "lifestyle" for me. The two are similiar so it really won't be that much different. I've done hard core before and it has always paid off for me. In the last several months I have become very lax in my eating and am paying for it BIG time.…

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Added by Pam Benedick on March 4, 2013 at 10:00pm — 1 Comment

1-30-13

Breakfast:

3 turk saus

cottage cheese with blueberries

coffee with creamer

 

Lunch:

almonds

jerky

string cheese

 

WORKOUT:

I am naming this workout    HOLY MOTHER OF WHAT?????    it was a doozy! Had me sweating and breathing hard!  LOVED IT!!!

3 Rounds of:

25 hindu squats

25 elevated sumo deadlifts with the 53

25 swing catch and squat with the 26

25 double kb swings

25 hindu…

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Added by Pam Benedick on January 30, 2013 at 10:43pm — 1 Comment

Monday 1-28-13

Going to start posting again for awhile. Need to hold myself more accountable to what I am putting in my body.

 

Did 4 tabata sets this morning with my husband. Didn't put 100% into them. Knew that I would be doing another workout later and wanted to have my energy for that.

-Jumprope

-H2H swings with 26

-Burpees

-Mountain climbers/speed skaters

 

Took a green coffee pill 1/2 hour before I ate

 

Breakfast:

3 Turk…

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Added by Pam Benedick on January 28, 2013 at 10:24pm — No Comments

11-27-12

Attempted a "normal" day today. Had the stomach flu Saturday night and have not felt well since. Nothing set well on my tummy all day!

Breakfast:

a few bites of cottage cheese with mixed berries

3 turk saus

 

Lunch:

a few bites of chicken taco salad (minus the chips)

1 slice of apple

 

WORKOUT:

This was a joke. Only got in 2 rounds of the workout. Had NO energy whatsoever and felt like I was going to hurl the whole time.…

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Added by Pam Benedick on November 27, 2012 at 9:38pm — 1 Comment

11-20-12

Breakfast:

3 turk saus

banana

jerky with a few almonds

Lunch:

Chicken sausage with mixed veggies

1/2 fuji apple

small handful of almonds

 

120 "kick-back" burpees

24 regular burpees(taking it easy on the wrist still)

 

Dinner:

Homeade "pizza"

brocc with a little ranch

 

air popped pop corn with coconut oil

Added by Pam Benedick on November 20, 2012 at 11:11pm — No Comments

11-19-12

120 "kick-back" burpees   with 24 normal burpees (wrist is feeling ok tonight so might add a couple more sets tomorrow)

 

Break:

3 turk saus

greek yogurt with mixed berries(the frozen kind) with a little stevia

coffee with creamer

 

WORKOUT:

Started to do 200 snatches. Did 100 non-stop and then attempted the other 100 and got about 30 in before I had to stop. Felt like my palm was going to rip and I DO NOT want that right…

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Added by Pam Benedick on November 19, 2012 at 11:18pm — No Comments

11-15-12

100 "burpees" or what I now call kick backs! The burpee without the push-up. Hoping that if I give the wrist a couple days rest I can finish out the month doing normal burpees!

 

Breakfast:

3 turk saus

greek yogurt with applesauce ( a little added stevia)

 

Lunch:

cheeseburger from McDonalds minus the bun cut up into a side salad with no dressing

sliced apples

probably a total of 10 fries that I ate from the kids…

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Added by Pam Benedick on November 15, 2012 at 9:54pm — 1 Comment

11-14-12

120 of my modified burpees. Doing an extra 20 to make up for not doing the push-ups.

 

Breakfast:

3 turk saus

greek yogurt with a little homeade applesauce

coffee with a little creamer

 

Lunch:

green salad with grilled chicken, tom, bacon and honey mustard dressing on the side

a very small sliver of apple pie that was brought into work today.

 

WORKOUT:

5 Rounds of:

20 thrusters w/ double 26s

20…

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Added by Pam Benedick on November 14, 2012 at 10:25pm — No Comments

11-14-12

120 of my modified burpees. Doing an extra 20 to make up for not doing the push-ups.

 

Breakfast:

3 turk saus

greek yogurt with a little homeade applesauce

coffee with a little creamer

 

Lunch:

green salad with grilled chicken, tom, bacon and honey mustard dressing on the side

a very small sliver of apple pie that was brought into work today.

 

WORKOUT:

5 Rounds of:

20 thrusters w/ double 26s

20…

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Added by Pam Benedick on November 14, 2012 at 10:25pm — No Comments

11-13-12

100 burpees/plank hold  (the stupid wrist is bothering me all the time now so just doing kick out and backs with the jump at the top instead of push-ups. Grrrrrr.....frustrating when this body does not cooperate with me)

 

Break:

3 turk saus

grapes

 

several pieces of jerky

 

Lunch:

salami with string cheese

avacado

carrots

1/2 apple

 

Dinner:

cheat meal

Added by Pam Benedick on November 13, 2012 at 10:57pm — No Comments

11-12-12

100 burpees 1st thing this morning. (struggling just a little with these as my wrist has been bothering me quite a bit. trying to mix things up a little with some burpees with just plank hold.)

 

Breakfast:

3 turk saus

homeade applesauce

coffee with creamer

 

WORKOUT:

7 rounds of 7 reps of:

double kb squats with 35s

only got in 5 rounds of my double kb presses w/26s and bent over rows alternating between 35s and 44s. Had…

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Added by Pam Benedick on November 12, 2012 at 10:45pm — 3 Comments

11-8-12

120 burpees done 1st thing this morning

Breakfast:

3 turk saus

banana

coffee with creamer

WORKOUT:

HOLY MOTHER OF.....this was one of the toughest workouts for me in a long time. Which really surprises me since it really doesn't look that hard on paper. Don't know if its a combination of all the burpees or what but it kicked my batooty!

10 Rounds of:

10 ball slams(substituted these for hindu push-ups #1 because I suck at…

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Added by Pam Benedick on November 8, 2012 at 11:55pm — 1 Comment

11-7-12

120 burpees 1st thing this morning

Breakfast:

3 turk saus

grapes

Lunch:

Sausage with mixed veggies

string cheese

Dinner:

Chicken breast with parm cheese

celery

Did not get to workout tonight. Got a call right before I was leaving from work to go the gym and was told that Emma had a fever so I had to go get her and take her home.  At least I got the burpees in.

Added by Pam Benedick on November 7, 2012 at 10:48pm — No Comments

11-6-12

I didn't post yesterday. Forgot. But I was spot on with my nutrition and I am on my 3rd week of the program.

7 sets of 7 reps of double kb squats alternating between the 35s and 44s. Also double kb presses supersetted with double bent over rows with 44s.  Finished my workout with some walking lunges. Did my 100 burpees 1st thing that morning.

TODAY:

Breakfast:

3 turk saus

cottage cheese with berries

coffee with…

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Added by Pam Benedick on November 6, 2012 at 10:00pm — 6 Comments

11-1-12

100 Burpees to start my morning off!

 

Breakfast:

smoothie made with spinach leaves, greek yogurt, mixed frozen berries and a little bit of truvia

1 and 1/2 turk saus

 

WORKOUT:

3 Rounds of:

100 ft overhead walking lunges

20 swings w/ 62

100 ft overhead walking lunges

20 catch and release swings with 35

100 ft overhead walking lunges

9 knees to elbows

 

Really suck at swings right now.…

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Added by Pam Benedick on November 1, 2012 at 11:23pm — No Comments

10-30-12

Breakfast:

3 turk saus

cottage cheese with mixed berries

coffee with a little creamer

 

Snack:

small piece of jerky

small handful of almonds

 

lunch:

chicken patty with mixed veggies

 

Snack:

small piece of jerky

small handful of almonds

 

Dinner:

Chicken sausage

sweet pot fries

green beans

 

 

Rest Day

Added by Pam Benedick on October 30, 2012 at 10:39pm — No Comments

10-29-12

DId not post over the weekend. But was clean with my eating. Had my cheat day on Saturday. With the program I am on you can either do 3 cheat meals or 1 cheat day. This past week I chose cheat day. This week I will do the 3 cheat meals to see which one works better for me. I did get on the scale this morning and after a week of doing carb cycling I lost 4lbs.

 

Breakfast:

2 turk saus

homeade applesauce

 

Lunch:

Cheat meal at Chik-fil-A!!!!…

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Added by Pam Benedick on October 29, 2012 at 11:48pm — 2 Comments

10-25-12

Breakfast:

3 turk saus

cottage cheese with raspberries

coffee with creamer

 

WORKOUT:

10- 3 min Rounds of:

Hindu-Squats for the 1st min

push-ups for the 2nd min

jump-squats for the 3rd min

1 min rest

Tried to do the exercise the entire minute except the push-ups which I tried to get in at least 10 per minute

I was sweating like a pig when I was done. So proud of my in-laws who did the workout too and totally…

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Added by Pam Benedick on October 25, 2012 at 10:52pm — 1 Comment

10-24-12

Breakfast:

Same ol same ol!

3 turk saus

cottage cheese with raspberries

coffee with sf syrup

 

Lunch:

Chicken patty with brocc and cauliflower

 

Snack:

string cheese

small piece of jerky

small handful of almonds

 

WORKOUT:

10 Rounds of 5 reps of:

Double KB Squats w/ 35s with one minute rest between rounds

10 Rounds of 5 reps of:

Double kb presses with 26s supersetted…

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Added by Pam Benedick on October 24, 2012 at 9:34pm — No Comments

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