warm up

• jump rope 5 mins
• cardio - 1hr - 30mins

core

• leg goes out, across in - 3 sets 15 per leg
• pulses - 3 sets of 15 per leg
• bicycle kicks - 4 sets of 15
• side to side after bk - 2 sets of 15
• russian twists - 3 sets of 15
• leg raises - 3 sets of 15
• leg raises w/ jump - 3 sets of 15
• planks push up - 30 seconds
• plank twists - 30 seconds
• leg raise crunches - 3 sets of 12
• oblique crunches - set of 15

arms

• hammer curl to tricep kickback - 3 sets of 15

• ask people their names
• avoid keeping scores
• always smile at people
• greet people in the hallways
• give benefit of the doubt
• accept and never complain
• be grateful for everything

protein oatmeal cookie dough

• vanilla protein poweder
• oats
• sugar
• powdered milk
• chocolate chips (optional)
• any fruits available

sourdough egg toast

• 1 slice sourdough bread, toasted
• 1 avocado, sliced
• 1 large egg
• 2 tablespoon olive oil
• sprinkle of crumbled feta cheese
• sprinkle of salt

031024

• 6km run!
• core workout
• mom made me a glass of hot milk
• study day

030924

• had a 5km run this early morning
• did arm day!!
• protein foods and snacks!
• reading mary oliver
• advance studies
• sirko got accepted into her dream uni <3

• madison monkey
• avocadoes