Your Cart is Empty

30 Day Challenge | Pamela: Day 1 - Here We Go!

January 23, 2014 4 min read

It's 4:30 am on day 1 of the 30 day challenge, and while I'd like to have a dramatic story to tell of my alarm clock screaming at me and that I've hit the snooze button three times, in reality my cell phone is peacefully chirping at me and slowly turning the light on to wake me gently (my friend Cia likes to say I have the alarm clock of a Disney Princess). I'm a bit of a morning person. I know... gross right? Anyway... it's 4:30 am and I'm getting ready to HIIT it... here we go!

The workout

When I first saw the video, I had mixed feelings for two reasons. First, they're only 12 minutes. But that's actually going back to business as usual for BodyRock, the prior challenge videos of 40+ minutes were unusual for BodyRock. Since the workout is only 12 minutes I'll be doing a warm-up and a cool down video too. To see all the videos I did for today take a look at my day 1 videos post. Second, I was a bit sad that because of the format I wasn't able to just turn on the video and do high knees while Lisa demonstrated the exercise I would be doing next... that format worked really great for me. With the new (old) format, I have to watch the video before my workout to make sure I know the moves we'll be doing. The upside is that since there are only 4 exercises I only have to preview the first round and I'm good to go... OK, I can do that. Besides, the moves look kick ass! I've noticed a lot of folks on the BodyRock.tv Facebook page talking about how they wish Lisa were leading these challenge videos, and I miss her too, but Melissa is pretty awesome. I remember thinking the same think about Lisa when she first came on-board... I missed the host I was used to seeing, that had become so familiar to me, but Lisa grew on me... on all of us, and I'm confident Melissa and Rita will too. OK, let's get to that workout!

Modifications for my back injury

  • Spiderman kick throughs: I couldn't do the kick through because of my back, so I changed it to side planks which is a close approximation of a kick through and should work the same muscles.
  • Forward/backward lunge and jump: I kept the exercise the same but changed my weight to dumbbells at my side to be easier on my neck and back
  • Rope pulls: these killed my tailbone, so I changed them to sit ups to work the same muscles
I would have liked to see the forward/backward lunge and jumps separated by the rope pulls to give my legs a bit of a rest, and if I do this workout again, that's exactly what I'll do. Overall this was a tough workout. I also loved that I could hear Melissa struggling along side me... This was me about half way through the workout ;) And this was me after the final round:

Day 1 gymfreefit.com

My food

I'm using a lot of the recipes from the Catching Fire nutrition guide. I picked recipes with similar ingredients so that my shopping list would be easy. Here are the recipes I chose:
  • Gluten and Dairy Free Mini Quiche (mine have dairy)
  • Easy Bean Salad
  • Kale Salad that Converts
  • Dressing for Everything
  • Tandoori Chicken
I also bought steak and chicken to grill and have on top of salads (the kale salad and salad made from the extra spinach).

Here is what my shopping list looked like:

  • Olive oil
  • Apple cider vinegar
  • Grey Poupon
  • Maple syrup
  • Mixed beans (I bought the mixed bean soup mix from the bulk section and cooked them in my crockpot for less sodium)
  • Garbonzo beans
  • Coconut milk
  • Chopped mixed nuts
  • Chicken
  • Steak
  • Eggs
  • Milk
  • Parmesan cheese
  • Frozen peas
  • Spinach
  • Kale
  • Tomatoes
  • Raisins
  • Baby sweet peppers
  • Cilantro
  • Avocado
  • Garlic
If you follow me on Facebook, you probably saw my lunch post from yesterday. I packed the same thing for today. I find it easy to make large batches and duplicate some lunches and dinners a couple of times throughout the week. Last weekend I made a big batch of Leek and Potato Soup, so I packed that along with a kale salad. Now, on this kale salad thing, let me tell you... I'm NOT a fan of kale... but this salad is amazing! It's from Ciara Foy who wrote the nutrtion guide for this challenge. You can find the original recipe on her page here. I did make the following adjustments:
  • Swapped mixed nuts for the pine nuts as they were less expensive
  • used 2 tablespoons of olive oil for the dressing as the apple cider vinegar was too strong
  • I skipped the hemp seeds
  • I added 1 teaspoon of Grey Poupon to the dressing
I also made a big batch of the dressing to use for the rest of the week on my salads and to cook chicken in etc.

Food log

pamela_bruesehoff on instagram


Coffee with a tablespoon of grass-fed gelatin (I'll tell you about the supplements I take in my day 2 post)


  • Leek and potato soup
  • Kale salad with tomatoes
(Today was our company meeting and there are always sweet treats available after the meeting. Today, I skipped the malasadas.)


  • 2 mini Gluten and Dairy Free Mini Quiche
  • 1 pickle


  • Grilled steak (marinated in olive oil and balsamic vinegar)
  • Spinach and tomato salad with dressing for everything and Parmesan cheese
Throughout the day I also had a coffee tumbler with two slices of lemon in it which I filled with hot water and sipped on all day. So, there you have it... my Day 1 of the challenge.

Are you doing the 30 day challenge? How did day 1 go for you?

  FYI... posts for future days should be shorter now that we have the food situation all squared away!

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 120 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 5 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.