The weekend is just around the corner…

and

what better way to kick it off
than to chill out
and catch up with friends?!

Then
tomorrow
pack a picnic
&
go for a hike

and
Sunday,
round it all off with
fun in the garden…

Mmmmm
sounds good.

What are you guys up to?

Well,
before you slow down
and
prepare to unwind with your families
this weekend,

how about we
look at five favourite things from this week…

Episodes
tv_episodes01
I know, I know
I’m a a bit behind on this one –
it’s be airing for a while
but
I only started watching it this week
& I instantly
LOVE it.
Episodes is so light hearted
and makes me laugh.
It
stars Matt le Blanc
(from friends)
If you haven’t seen it, check it out
I think it will make you smile 🙂

Spiralizer
IMG_6125In case you missed it this week,
I finally got myself a Spiralizer
and it’s an immediate hit.
I love it,
children love it,
husband yet to be convinced
but he WILL love it!
In my quest to make some snazzy new meals,
I’ve made a new recipe board on Pinterest.
click and take look
yum 🙂

Quote of the week
As you know,
I love collecting inspiring quotes
and this week I’ve seen some real
‘friendship’ love
in real life,
so I found this quote
that I thought I’d share with you all 🙂

Friends

Surprises
snoppy surprise
It’s my 40th in just a few months
and the hubby keeps asking me leading questions…
Something is a foot, but I’m not sure what.
I do LOVE a surprise so I’m hoping
he doesn’t give it away…
It’s also our 10th wedding anniversary 3 days
after my birthday
so I guess I better get my own
thinking cap on and
do something for him too!!
Suggestions welcome…

Fitness Move of the week
IMG_6149Don’t worry if you don’t have a step
use the footstool in your lounge instead!
Do this exercise slowly and with control.
It helps to strengthen your lower back.
Keep your head down and waist in contact with step.
Aim for 12-20 reps,
start with 12 build up to 20.
Lift from your low back not your hips.

Have a wonderful weekend

I’ll see you Monday

Melissa

xx

Todays Healthy Menu
IMG_6152

2 Mugs of hot water and slices of lemon

Breakfast – Homemade Oatmeal Pancakes with a little butter and a vanilla latte.

Snack – Apple

Lunch – 2 egg Omelette with avocado, tomato, cucumber, red onion, sprinkle of cheddar cheese,

Snack – Hot water and lemon, strawberries and greek yoghurt

Dinner – Steak with Chimichurri Sauce, salad and homemade fries.

8 x 8oz glasses water

Fridays HIIT Workout
WARM UP

4-5 mins full body loosen up exercises
CARDIO
Run or step or cycle or perform mountain climbers for 20 seconds and rest for 10 seconds until 4 minute timer goes off
SQUATS
Basic squat 30 secs
Squat Pulse 30 secs
Plie Squat 60 secs
Basic Squat 60 seconds
Squat Pulse 30 secs
Plie Squat Pulse 30 secs
CARDIO
(30 secs each ex and repeat twice)
Mountain climbers
Butt Kicks
Skaters
Overhead Punches
CHEST PRESS & PRESS UPS
Basic press up 30 secs
Slow Press ups 30 secs
Chest Press with Glute Bridge 30 secs
Pulse Glute Bridge and Chest pulses 30 secs
Hold Glute bridge and pulse arms across each other 30 Basic press ups 30 secs
Basic press up and twist x 30 secs
CARDIO
Run or step or cycle or perform mountain climbers for 20 seconds and rest for 10 seconds until 4 minute timer goes off
BACK
Wide grip bent over row slow 60 secs
Wide grip bent over row normal time 60 secs
Upright Row slow 30 secs
Upright Row normal time 30 secs
Hip Hinge Narrow Row combination 60 secs

CARDIO
(30 secs each ex and repeat twice)
Mountain climbers
Butt Kicks
Skaters
Overhead Punches
LUNGES / SQUATS / PLYO
Static right leg lunge x 30 secs
Pulse above 30 secs
Repeat above 2 on other leg
Jump squat every other squat x 30 secs
Jump squat every time 30 secs
Alternating forward lunge x 60 secs
ABS
Plank with opposite arm & leg reach (birdog for beginners) 30 secs
Side plank poppers 30 secs
Plank hold 30 secs
Side plank poppers 30 secs
Repeat all of the above once more
ABS AGAIN
Basic crunch x 30 secs
Basic crunch with legs raised x 30 secs
Reverse crunch x 30 secs
Crunch knees to elbows straight legs x 30 secs
Repeat all of the above once more
Stretch and cool down