Oh YAY it’s Friday!

Everyone loves Friday don’t they?
Getting ready for the weekend, hooray!

Some of you may be lucky enough to get to still go out on a Friday night
(picture thinking bubbles coming from my head, hand on my chin and me thinking back to the days before children when EVERY Friday was a night out…..!)

Well, actually tonight WE ARE off out…I know get me 🙂

Babysitter is booked and we’re off….

to a quiz….!

Yup, what was I thinking when I said ‘yeah sure, we’ll be up for that’

When I told Kev his instant reaction was ‘what us….a quiz….I’m not sure what help I’ll be, maybe I’ll do the bar run!’

If there are any football fact questions I know he’ll be fine, as for me, do they ask fitness questions in quizzes these days?

Probably not…hey ho…it’s a night out with great friends…we’ll have a laugh!

One other thing about Fridays that I love these days, other than the chance to go out, is the Chris Evans breakfast show on Radio 2, he is so upbeat & really makes me smile.
(I know, I know but I did reveal yesterday I’m nearly 40!)

Even if he’s not your cup of tea, try and tune in on a Friday just after the news at 8am, I guarantee it will make you smile (& move)

He plays the same song every week and it really works to get you in the weekend mood and put a smile on your face.
Lexie and I did a cool little dance to it this morning!

If you missed it check out the lyrics below…some of you will recognise them!

Bring me sunshine, in your smile
Bring me laughter, all the while
In this world where we live
There should be more happiness
So much joy you can give
To each brand new bright tomorrow

Make me happy, through the years
Never bring me any tears
Let your arms be as warm as the sun from up above
Bring me fun, bring me sunshine, bring me love
(Morecambe & Wise)

Have a Fab Friday and enjoy your weekend folks.

If you fancy a workout with us to blow away the cobwebs and get the weekend off to a great start, we’ll be in Cobham 8am tomorrow morning for Run Fit Training
(meet in Holyhedge Road Car Park)

I’ll see you Monday

Melissa x

Todays Healthy Menu

Mug of hot water with lemon slice

Breakfast – 1 slice of toast with scrambled egg mixed in with 1/2 avocado and 4 cherry tomatoes & a latte coffee
(we make our own bread in a breadmaker)

Snack – 1 pear and 10 almonds

Lunch – 2 slices wholemeal bread with Brie, rocket, tomato, avocado, red onion, toasted and served a side salad
(this was a lunch I had out at a cafe)

Snack – 20 Grapes

Dinner – Baked Salmon Steak, stir fried Kale with garlic and red chilli served with steamed Asparagus

Friday Fitness Fun

2 mins warm up – arm crosses, arm circles, hip circles, toe touches – 30 seconds each exercise repeat twice

13 minutes TABATA – 20 seconds on each exercise, 10 seconds rest – keep going until the timer hits 13 minutes – 4 exercises to repeat through:
mountain climbers, squat thrust, jacks, butt kicks

15 mins strength use 2.5kg or more weights in each hand, repeat the circuit 3 times:
Reverse lunge with bicep curl x 20
Press ups x 12
Squat with weights x 15
Bicycle crunches x 30
Plank hold 30 seconds

Stretch and relax.