Strength & Flexibility Focus: Chest, Shoulders & Triceps
This week, you're doing the same strength training workouts as last week, but with an added challenge of adding 2 reps to each exercise. Choose 2-3 exercises for each muscle group and do at least 2 sets of each exercise (although you can do up to 4 sets if you'd like), resting about 30 seconds to a minute in between sets. Use enough weight that you can ONLY complete 14 reps of each exercise.
Chest- Choose 2-3 exercises from the chart (example: chest press, pushups and flyes--or the machine equivalent).
Shoulders - Choose 2-3 exercises from the chart (ex.: military
press, lateral raise and front raise)
Triceps - Choose 1-2 exercises from the chart (ex.: dips and kickbacks)
Perform 2-4 sets of 12 reps, using enough weight
that you can ONLY complete 12 reps. Rest 30-60 seconds between sets.
Challenge: Add 2 reps to each exercise
Nutrition Focus: Cravings
Cravings are something everyone experiences from time to time...you know, when you feel like you just gotta have that cookie, donut, bag of chips, etc. There can be many things behind a craving--sometimes you're just thirsty (thirst can often feel like hunger), sometimes it's hormones and other times it's just plain boredom. Take some time today to learn more about cravings and explore what may be behind yours.
Motivation
Yesterday, you thought about your quality of life and whether it's improved in the last few weeks. Today, I want you to focus on another benefit of exercise: Stress reduction. Science has proven that there's no better way to naturally reduce stress than exercise because it releases endorphins--chemicals that help you feel good. Before your strength workout today, do an extra-long warm-up and feel the energy you're generating as you move your body. Let go of all that stress you've built up today.
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