3 days to Go!!

I had Better than nothing type workout…i had my photoshoot and it lasted 1.5 hours then attempted to workout with no fuel  …better than nothing. Tomorrow’s will rock!!

Chest/Tri
warm up on bike 5 min
Bench 95×10
115×5

Inline flys
35x10x2

Tricep extensions on Free motion
40×15
50×10

Chest press
80×10
95×10
105×10

Tricep one arm cross over pull downs
40x10x3

flat bench flys
25#db’s high and slow x10 reps

kickbacks slow and hard
10×10

HOME eat!
ADVIL :a3:

Good night,
Michelle

Sat, 2012/02/18 – 2:51pm — BuffMother

HI!! We are down to 3 final days to Kick or Establish your Habit.  Do you remember how focused you were during the first 3 days of this challenge– REGAIN That!!  You can accomplish a lot in just 3 days of effort. 

Your task today is to be EXTRA kind to those in your life.  Take the focus off your habit breaking for a moment and think about how you can show kindness in a special way today.  Putting KIND energy out into our world is like a boomarage– it will come back to you! Heck,  it might provide the extra push you need to kick your habit…Choose 2 small acts of kindness to do ON PURPOSE today. Plan them now:

#1.

#2.
35 ideas–

1. Send someone a hand written note of thanks.
2. Buy a lottery ticket for a stranger.
3. Give a compliment about your waiter / waitress to his / her manager.
4. Stop and help someone replace their flat tyre.
5. Give a huge tip to someone when they least expect it.
6. Hold the train door open for someone rushing to get in.
7. Give up your seat for someone, not just an elderly person.
8. Pick up some trash in the road which would otherwise be lying around.
9. Compliment a work colleague for their excellence.
10. Give a piece of fruit to a delivery person.
11. Tell all your family members how much your appreciate them.
12. Buy an inspirational book for a friend
13. A special surprise mom-kid “date”
14. A colorful and bright “I love you” note (just like they would make for you) tucked somewhere (lunch box, etc.)
15. Have an evening of music and dancing at home
16. Teach them your child all the different ways to kiss: butterfly, Eskimo, fihsy kisses, etc.
17. Let your kid(s) help you do something you normally want to do alone, even though it will take ten times as long
18. Set up a special “tent” in the living room, complete with materials for a tea party, stuffed animals and books, or whatever would make your child’s eyes light up
19. Hold a kid’s movie night (at home or out)
20. Cook a person’s favorite dinner for them
21. Have mama-child manicures/pedicures
22. Frame one of your kid’s drawings and hang it somewhere prominent
23. Create an indoor or outdoor obstacle course
24. Write your child a letter and put it in the mail
25. Stop to give random cuddles throughout the day
26. Give them a mini massage (shoulders, feet, etc.)
27. Slip a note into their lunch, briefcase, etc.
28. Buy them something to make life nicer (a new pair of slippers,a body pillow, an audio CD, etc.)
29. Read an article about something your partner is interested in, and have a fun conversation about it
30. Make a list of reasons you love your partner
31. Plan a special family activity
32. Wash someone’s car
33. Arrange for extra cuddle time on the couch with your kids or partner
34. Give your partner your full attention whenever s/he talks to you
35. Mail your partner a love letter

Your workouts for today–

Beginner Option:

Lift lower body:

 

Take 90 seconds between sets- strech or do abs during that time

DB Squats

3×10

Pliet Squats-wide toes out

3×10

Laying side leg raises

3×10

Romainian Dead lifts

3×10

Walking Lunges- no weight

2×15-20 each leg

Calf Raises

3×10

 

Experienced lift back, shoulders, biceps:

 

Take 90 seconds between sets- strech or do abs during that time

Pull ups- assisted or inverted/supine pull ups

2×10

Lat Pulls

3×10

Rows-rhomboids

3×10

Military Press-shoulders

3×10

Lateral or Front Raises

3×8-10  Shoulders

Upright Rows

3×8-10 shoulders

Bicep dumbell Curls

3×8-10 -biceps

Kick it in!! Kick that Habit!!

-Michelle