top of page

January 22, 2023

Well. It's nearly the end of January and I hope you have had success without too many set-backs this month! In this 4th week of January, I am going to make things interesting. Let's do a protein goal this week along with another conditioning circuit!

Task 1: Aim for 25 grams of protein at breakfast, lunch, dinner + one protein shake. This should get you somewhere around 100 grams for the day. If you have never tracked protein, do it this week and see where you are! Adequate protein intake will contribute to more muscle growth, satiating meals, and keeping you well. Protein is responsible for putting meat on your bones, makes hair, blood, connective tissue, antibodies, enzymes, and more.

Task 2: Conditioning Circuit:

Complete 4 or 5 rounds! Push yourself on the weight.

10x Burpees (chest to ground)

10x Kettlebell or Dumbbell swings

10x Med ball slams or Squat thrusters

10x Box jumps or step-ups on each leg

10x Goblet Squat

We are going to continue our Challenge into the last little part of next week. I feel the momentum from those that are reaching out with accountability check-ins. If you did Dry January, can you do Dry February until V-Day?!

27 views0 comments

Recent Posts

See All

Final Hurrah for September Challenge

I am writing you on a rainy Saturday morning. It is a little chilly out and I bought some skulls and skeletons from Target yesterday. The girls are getting very into "scary halloween" this year. Ke

September Challenge Week 3

Ok, this is historically the toughest week to continue into your habits. If you're walking more, running more, lifting more...keep doing it!!! I know most of you don't have any issue with working out

September Challenge week 2

Last week was a shorter week with the holiday + starting on a Wednesday. We have a FULL week to get some hard things done :) Here are the Challenge focus items for this week: Complete 3x CK classes t


bottom of page