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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?!

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