There is just 5 days left to kick your habit!
I certainly hope the daily tasks and workout ideas have helped you
stay engaged.
here’s today’s: http://therallyroom.com/node/51915
I started a post earlier about my workouts and got interrupted by my kiddos…things around here have been very crazy this week.
So here is a brief summary of what I was going to write.
Workouts have been perfect this week!!
Today was back, shoulders, bi’s and intervals…plus extra cardio
yesterday was legs…lunge heavy day 🙂
Sooooooo! Things are super and tomorrow is my pamper day so I will have time to get do some major catch up here…including my training program for the WARRIOR DASH… just 10 weeks away!!
Keep up the super attitudes!! you all rock-
Michelle
~~~~~
Sat, 2012/02/18 – 2:49pm — BuffMother
Can you belive, just 5 days left– 5-4-3-2-1, then DONE!!
Which reminds me of my DIET– the 5-4-3-2-1 KISS diet! It’s easy and simple to count portions instead of calories.
- 5 Protein servings of approximately 25g each (palm size, 100 cal)
- 4 Carbohydrate Servings of approximately 25g each (fist size,100 cal)
- 3 Fat servings (ex. 1Tbs salad dressing, 1 slice cheese,100cal)
- 2 Greens as large portions as you desire (salad, broccoli, green beans)
- 1 Treat (approx 150-200 calories of whatever you want)
- 11 Water servings (8 oz)- at least
More info on the diet is in my books Hormonal Timing and After Baby ABS!
Today’s task is to GET out your Journal…and Write it all down!! Instead of having your brain consumed with TO DO lists…Use your mind for better things. Write down all your great ideas, insights, and thoughts before they go missing somewhere and add what you need to do to a to-do list.
Let’s brainstorm now in your Rally Room Blog-
- Write down 3 ideas of where you’d like to vacation next
- Write down 3 thoughts about your habit
- Write down 3 gifts you’d like for your next birthday
- Write down 3 home improvement ideas
- AND WRITE DOWN what you will eat today!!!
Workout ideas for today:
Beginner~ Lift upper body:
| UPPER BODY |
| Push ups on knees |
| 3 sets to failure |
| Rows- bent over holding dumbells |
| 3 sets of 10 reps |
| Chair dips- for triceps |
| 3 sets to failure |
| DB Military Shoulder Press |
| 3 sets of 10 reps |
| Bicep Curl |
| 3 sets of 10 reps |
| Tricp extension |
| 3 sets of 10 reps |
| Lateral Raises |
| 3 sets of 10 reps |
Experienced~ Lift Chest and shoulders:
| Chest front delt DAY |
| Bench Press or Chest Press |
| 5×10, 8, 6, 2 to 4, 10 |
| Incline flys |
| 3×10 |
| Incline Chest press (machine, hammer or smith) |
| 3×10, 8, 6, 10 |
| Plate front raises |
| 3×8-10 slow |
| Front DB raises (one arm at a time- alternate) |
| 3×8-10 slow |
Have a good one and keep working towards Kicking the HABIT!! you can change a lot in just 5 days~ DO IT!!
-Michelle