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Pam Benedick's Blog (260)

10-23-12

Breakfast:

3 turkey sausages

1/2 cup cottage cheese with raspberries

coffee with a little creamer

 

Snack:

1/2 banana

small piece of jerky

 

Lunch:

Chicken patty with 1/2 bag of frozen brocc/cauliflower mix

1/2 fuji apple

 

Snack:

Protein shake

 

Dinner:

Roasted Turkey

small potato

broccoli

 

 

Workout:

REST DAY

Added by Pam Benedick on October 23, 2012 at 10:30pm — No Comments

10-22-12

Breakfast:

3 turkey sausages

1/2 cup cottage cheese with raspberries

2/3 cup of coffee with a little creamer

 

Snack:

small piece of jerky

small handful of almonds

 

Lunch:

Left over roast

broccoli and cucumbers

2 tbs ranch

 

Snack:

small piece of jerky

small handful of almonds

 

Dinner:

Whole onion sauteed in cocunut oil

1/2 avacado

2 slice of…

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Added by Pam Benedick on October 22, 2012 at 11:19pm — 2 Comments

6-25

Workout:

20 rounds:

5 reps per minute of double kb thrusters

5 reps per minute of ring rows

 

Used the 35s today for about 3 rounds of the thrusters. A little frustrated. I have no problem doing them but my back is killing me tonight. And not the "sore" kind of killing but the yikes this does not feel right kind! UGHHHH!!!

Added by Pam Benedick on June 25, 2012 at 11:20pm — No Comments

6-21

WORKOUT:

Ran for 30 minutes this morning and then did several burpees

 

 

Added by Pam Benedick on June 21, 2012 at 10:29pm — No Comments

6-20

Workout for today:

20 rounds of:

 

5 double kb thrusters w/26s

5 ring rows

These are done on the minute. Takes me 40 min to complete the 20 rounds

By the time I am halfway thru I am feeling it! LOVE IT!!!!

Added by Pam Benedick on June 20, 2012 at 9:59pm — 1 Comment

6-14

Went on a 30 min run this morning on empty stomach

 

Breakfast:

smoothie with frozen blueberries, 1 green tipped banana, 1/2 cup of greek yogurt and a bunch of spinach

 

Lunch:

1/2 can of chicken mixed with a little mayo

carrotts

 

jerky with a small handful of almonds

 

Dinner:

Taco Salad with romaine lettuce, ground beef, cheddar cheese

a couple of doritos mixed in

 

 

Added by Pam Benedick on June 14, 2012 at 10:16pm — No Comments

6-12-12

After a couple weeks of being lax in my eating and just getting back from vacation I am needing some accountability in my eating.

 

Breakfast:

3 turk saus

3 fish oil

coffee with sf syrup and 2tbs creamer

 

WORKOUT:

As many rounds in 30 min of:

40 swings(mixed these up with 2arm swings with 62, 1arm swings with 44 and catch and release with 35 and 44)

400 yrd run

 

Lunch:

Smoothie-1 frozen banana, cup…

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Added by Pam Benedick on June 12, 2012 at 11:00pm — No Comments

5-21

Breakfast:

3 turk saus

3 fish-oil pills

 

small handful of almonds

 

Lunch:

Mixed veggies(brocc and cauliflower)

spinach chicken patty

3 fish-oil pills

 

WORKOUT:

60 pull-ups

100 burpees

300 squats

 

2 scoop protein shake post-workout

 

Dinner:

Shredded chicken with lettuce, a small amount of cheddar cheese and kidney beans

1/4 green apple

3…

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Added by Pam Benedick on May 21, 2012 at 9:54pm — 1 Comment

5-16-12

100 burpees 1st thing in the morning

 

Breakfast:

3 turk saus

coffee with sugar free syrup

 

Lunch:

Meeting at work today during lunch....ordered in Subway. Had a salad with ham and turkey with lots of veggies and honey mustard dressing on the side which I barely used any

 

 

WORKOUT:

10 sets of 8 double kb squats with the 26s on the minute

10 sets of 10 reverse lunges per leg with about 30 sec rest between…

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Added by Pam Benedick on May 16, 2012 at 9:47pm — No Comments

5-14-12

100 burpees on an empty stomach

 

I'm going to try to keep track of my protein/carb intake to see if I'm doing ok in that department. I really want to loose the junk in my trunk and these saddle bags that refuse to come off.....

Breakfast:                                   Protein                                          Carbs

3 turk saus                                     13

2 eggs                                            14

1 tbs parm…

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Added by Pam Benedick on May 14, 2012 at 10:02pm — 4 Comments

5-2

75 burpees

 

Breakfast:

3 turk saus

coffee with sf syrup and 1tbs creamer

 

Jerky with 8 almonds

 

Lunch:

Artichoke saus with mixed veggies

1 tomato

 

WORKOUT:

5 rounds of:

(was supposed to do 15 push-ups but my wrists are hurting a little from my burpee challenge so instead I did) 8 double kb thrusters with 26s

12 assisted pull-ups

9 burpees

6 knees to…

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Added by Pam Benedick on May 2, 2012 at 10:01pm — 2 Comments

5-1

Breakfast:

3 turk  saus

made me some coffee this morning with sf syrup and sf creamer and it tasted so fake that I think I drank 2 sips before dumping it down the drain!

 

Some jerky with 6 almonds

 

Lunch:

Had a sandwich from Quiznos

 

WORKOUT:

6 rounds of:

-6 suitcase deadlifts with the 63s

-12 jumpsquats

-6 ball slams

-6 double cleans with the 35s

 

Started my "May" challenge of…

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Added by Pam Benedick on May 1, 2012 at 10:39pm — 3 Comments

4-26

Breakfast:

Had a fiber-one bar....way too much sugar for me. Will not be doing that again

 

Lunch:

Large salad from Idaho Pizza Co  

1 slice of bbq chicken pizza-just the toppings. Didn't eat the crust

1/2 glass of diet soda(all my body could handle)

 

Dinner:

The insides of a ham sand from Subway. About 5 sunchips  apple slices

 

A couple pieces of candy

 

All in all today was not a good eating day…

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Added by Pam Benedick on April 26, 2012 at 11:27pm — 2 Comments

2-25

Breakfast:

2 eggs cooked in butter w/ a little parm cheese

3 turk saus

 

Decided to get a coffee from Jolts and Juice (my 2nd favorite coffee place) Did not ask for sugar free but whoa mama I should have. I only drank half of it and my stomach was so upset most of the day. CRAZY! Next time it will be sugar free FOR SURE!

 

Lunch:

1/2 can of chicken mixed with a little mayo and half an avocado.

Half a cucumber, some broccoli and…

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Added by Pam Benedick on April 25, 2012 at 9:23pm — No Comments

4-23

First day off of the sugar detox:

 

Breakfast:

Coffee with a little bit of creamer and sf syrup(this I had to slip very slowly and only had half a cup-VERY SWEET)

3 turk saus

2 eggs cooked in butter with a little parm cheese

 

WORKOUT:

Did a little bit of short cycle clean and jerk with the 35 and 44 but my hands still need a little healing time so did:

3 rounds of 20 burpees

                  550 yd run

was…

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Added by Pam Benedick on April 23, 2012 at 10:28pm — 3 Comments

4-21

Day #20 of detox:

 

Breakfast:

3 turk saus

 

Lunch:

1/2 can of chicken w/ avacado and mustard and a little parm. cheese

 

4 baby carrot with a little almond butter

 

Dinner:

"Taco Salad"  lettuc, cheese, avacado, tom., ground beef with no seasoning homeade salsa w/ no added sugar

 

1/2 granny apple with about 1o almonds

 

Had our competition this morning. Have to say I am a little…

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Added by Pam Benedick on April 21, 2012 at 10:55pm — 3 Comments

4-20

Day #19 of Detox:

 

Breakfast:

3 turk saus

 

WORKOUT:

Tabata sets of:

sit-ups/push-ups

ball slams/jump-rope

squats/lunges w/26lb kettlebell

burpees

 

Lunch:

Zucchini and onions cooked in butter with mozz and spinach sausage

 

Dinner:

Chicken with a slice of swiss cheese, some carrots , 4 slices of granny smith apple and small handful of almonds

Added by Pam Benedick on April 20, 2012 at 9:43pm — No Comments

4-19

Day #18 of detox:

Breakfast:

2 slices of bacon

 

Lunch:

1/2 can of chicken mixed with 1/4 avacado over cucumbers,brocc, carrots, sunflower seeds 1 slice of swiss cheese

 

10 almonds

 

WORKOUT:

Wouldn't really call tonight a workout.....practiced long cycle but didn't do that much to save my hands and wrist for Saturday. So I guess we can say today was a rest day!

 

Dinner:

Made in the…

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Added by Pam Benedick on April 19, 2012 at 9:21pm — 4 Comments

4-18

Day #17 of detox!!

 

Breakfast:

2 slices of bacon

2 scrambled eggs

 

Lunch:

1 mozz, spinach chicken saus

cooked brocc/caulif

 

WORKOUT:

9 rounds in 30 min of:

6 double suitcase deadlifts with the 62s

12 jump squats

6 ball slams

6 burpees

GOOD TIMES!

 

Dinner:

I have been stuggling with an upset stomach all day(3 people at my work have all had the stomach…

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Added by Pam Benedick on April 18, 2012 at 10:15pm — 1 Comment

4-17

Day #16 of detox:

 

Breakfast:

3 turk saus

3 chicken saus

2 bites of cottage cheese

 

small handful of almonds

 

Lunch:

Mozz,spinach chicken saus

3 eggs cooked in butter with a little parm cheese

 

1 tbs of almond butter with some carrots

 

WORKOUT:

Ran 4 miles

 

Dinner:

Ground beef patty w/ slice of swiss cheese

beef…

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Added by Pam Benedick on April 17, 2012 at 9:56pm — 2 Comments

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