D is for Determined!
I am so DARN DETERMINED to get to my goal!! I love that feeling of FOCUS!!!
DETERMINATION is a GREAT thing!!!
“The difference between the impossible and the possible lies in a man’s determination.”
-Tommy Lasorda (American Baseball Player and Coach, b.1927)
“Some are destined to succeed, some are determined to succeed.”
– H. H. Swami Tejomayananda (Indian , b.1950)
“We must remember that one determined person can make a significant difference, and that a small group of determined people can change the course of history.”
– Sonia Johnson
My determination led me to workout hard again today!!! I am on fire!!
I hope you are equally DETERMINED to get your workout done and make it better than your last one!! Lift heavier, push harder and focus on getting results at the gym!!
Here’s a download for this week’s workouts:
week 2
Today’s workout is:
Upper body, ABS and Intervals
Be sure to start with a warm up- 10 mins on the recumbent bike is a great place to start
| UPPER BODY- Circuit- do all exercises upper body in the order as listed; repeat the circuit 3 times. #1 then immediately #2 then immediately #3 etc…then the entire series again for 3 rounds | |||||
| EXERCISES | DATE | ||||
| UPPER BODY | |||||
| #1-Chest press or Push ups regular or on knees | lbs. | ||||
| 3 sets to failure | reps. | ||||
| #2-Rows- machine or bent over holding dumbbells | lbs. | ||||
| 3 sets of 10 reps | reps. | ||||
| #3- Tricep machine or Chair dips- for triceps | lbs. | ||||
| 3 sets of 10 reps each | reps. | ||||
| #4-shoulder press machine or DB Shoulder Press | lbs. | ||||
| 3 sets of 10 reps | reps. | ||||
| #5-Bicep machine curls or DB Bicep Curl | lbs. | ||||
| 3 sets of 10 reps | reps. | ||||
| #6-Cable tricep push downs or Tricep extension | lbs. | ||||
| 3 sets of 10 reps | reps. | ||||
| #7-Standing Lateral/Side shoulder Raises (flies) with DB’s | lbs. | ||||
| 3 sets of 10 reps | reps. | ||||
ABS:
| ABS–CPTME….SIMPLE 7 for 7 – REFER to my book “AFTER BABY ABS” for an explanation of these exercises and terms |
| Passive Abs |
| Sit ups- hands on hammies |
| Vacuumes!! 10- 10 seconds daily |
| Knee ups- roman chair are best |
| Traditional AB crunch |
| Ball Crunches |
| Cats/Dogs |
Then intervals like these:
Stair mill
15 mins of intervals
hard mins at 8 and 9 easy mins at 6
+ 8 mins on r-bike
Today’s Hormonal Timing (HORMONE CHARTING):
1- what cycle day is it for you? 2
2- what was your weight today?128
3- do you notice any water retention in your body? if yes, where? yes everywhere
4- are there any “other” factors of importance to note about your weight gain or loss today? I am looking leaner every day!! My tummy is shrinking big time! FUN STUFF!!!
BE DETERMINED to reach your goals!! And remember that together we CAN change the world for the better!!! We can help every woman become their best
Love,
Michelle!!!
Love this pic of you Michelle!! One of my favs!! Monday check in…UB workout will be AWESOME!!! Focus today for me water up and eats WHOLE. Have a marvelous Monday!! Yours in Health….TIA
Hi guys, I am pleased to announce that i’ve been ALOT better at working out than blogging. Have managed to have great workouts all the first week, as well as squeezing in an astanga yoga session on wed. It was fantastic, but the lactic acid release from my previous legs day really knocked me out. (felt great, I was floating). I’ve been really good with my eating. I in the past I’d had trouble fitting in workouts between work and kids, this time I’ve been making time for it, getting up at 5.30!, I actually bet my alarm one morning because I was so excited about my work out. (DH is more than a little concerned). Anyway, feeling great, have seen some really positive results already (my tummy is definitely smaller, and my leg muscles are more defined, looking forward on c.day 21, and havent felt this motivated in ages!
Am really excited to see what will happen in the next six weeks!
helen
Weight today is 122
Cycle Day is 20
I woke up this morning very sick. Stuffy head and nose, froggy cough, watery eyes…. I want to be determined and I am honestly ANGRY that I’ve gotten sick…. Grrrrrr….. >:(
Started out with a great workout this morning, and was able to up the weight on most of the circuit! My down fall is my diet, I’m having a hard time staying focused and balancing a busy schedule, BUT I am determined to reach my goals this time. Does anyone have any suggestions for a quick & healthy breakfast?
Weight:174
Cycle: 16
have a protein shake they sell them pre mixed,if not oatmeal packs low sugar microwave 2 min
Have been so busy w/end of school stuff, but here is w/o:
pushups 1×10, 2×12
DB side lats 3x10x10
cable pull to face (for upper back) 3x25x10
DB presses 1x25x10, 1x20x10, 1x15x10
Tricep letdown w/DB 1x25x10, 1x20x10, 1x15x10
DB bicep curl 1x20x10, 2x15x10
HIIT on elliptical, 20 min.
Didn’t have time for abs. Just printed out Wk 2 w/o’s — if I’d been more organized last night would have done w/o you wrote down.
Eats: coffee in AM,
1 egg, 1 egg white in a La Tortilla Factory corn tortilla w/1.5 T cheddar
9 cheddar cheese rice crisps
Have to get my water in! Thanks for keeping me accountable!
Im excited getting everything organized and ran the trails this morning. What a butt workout running up the hills it killed me. Hitting the weights now, i’ve eaten well today!
D is also for Daniell, who is known to be very determined! : ) I did the described workout after my spin class this morning. It felt great! My legs are still sore from Friday’s leg workout and a Mother’s Day run. My diet was on track today, too, so I’m happy. Thanks for the motivation! I look forward to these emails each morning!
So glad husband is back from his trip, though he definitely made me work harder on the upper body. Feeling good and keeping up the food choices. Cravings for candy, etc., are almost completely gone!
I am still here. I wasn’t able to workout yesterday so my “Monday” workout is today! I am finding it hard to find time to exercise unless I wake up super early.
Taking some BCAA due to fatigue, 1 more day of rest and I’ll be back in the game. Need to focus on getting more sleep at night. Currently I am not gettig the sleep my body needs to repair from my “determined” workouts as I am always determined to push as hard as I can.
Have a great day!
loved the upper body circuit workout. It was tough! But I am Determined!
Upper body circuit, Abs, and running intervals done! I’ve been eating more often and cleaner and can feel it in my workouts. Thanks for keeping me accountable and motivated!
It’s late, but I was “determined” to complete it. Feel great! So stoked.
So I rested yesterday except for taking the stairs and do a casual walk for 20 mins. And I felt guilty because I know that my team was practising.
Diet is the hardest for me when I am away from home but the easiest when I am home..Weird, huh??
Arms are so much more fun than legs for me! love this day!
I’m having issues with my diet.. Everytime I try to cut my calorie intake or decrease my carbs it triggers my migraine….And I can’t sub wheat cuz that also triggers my migraine.,,, Sigh…. Any suggestions??
Feeling hopeless
Checking in, done with Day 8. TIRED! I think this hormonal timing is so right on. Day 23 for me. Worked out, looking forward to another good day tomorrow!
This is my day two. Some how got the day 1 email twice. Anyway, i plan to work legs and back and my abs. I want your abs Michelle! 🙂 right around my belly button is my toughest area. I am going to tur 42 in about 4 weeks and have had 4 kids but have always stayed in pretty good shape i just cant seem to achieve the goal i have for my abs. Diet is probably my biggest culpret. No sweets is my goal for today. Off to workout and get kids to school!
I usually do UB on Mondays but the gym is closed…so my Monday is tomorrow!! I will be biking today…hopefully…also hoping for CD1 so we will see…lol…
yep, my gym was closed for the holiday also…today is my monday instead.
I am determined to make changes in numerous areas of my life. And with my work outs this week I have already noticed being able to go a little more than I did last week because I was determined to push myself to better levels.
see it works!!