I have to start this by saying Danny (my hubby) has lost 10 lbs in 3 weeks and I am so proud of him!  This is what happens when you have a GREAT PLAN and when you TOTALLY COMMIT!  

As for me, I am doing great, I will have my colleague and super trainer Bryan Francis of StupidGymShit.Com measure me this week to see how I have done! But I feel great and most important, I have enjoyed the entire process.  I have enjoyed every meal and every workout.  And I have really enjoyed my cheat meals as well and I totally don't feel bad about it.  Last weekend Danny and I shared a beef tenderloin flat bread, a shrimp sushi roll and Kobe Beef Sliders at Brimstone!  Oh YEAAHHHHH!  And a glass of wine!  But the rest of the weekend was SUPER CLEAN!

If you want help with recipes and strategies to making your healthy food taste amazing then you have to try my Eat To Be Fit Healthy Cooking Class.  But hurry as I only have 4 spots left.  If you want info on it, email me at michelle@michellemariefit.com.  If you don't live in South Florida then you can still cook amazingly healthy and delicious meals with recipes from my book, check them out:  Eat To Be Fit

You see even when you go hard core, you can still enjoy yourself while getting amazing results!

I don't think I gave you my 3rd workout of the week......whoops sorry!  Here it goes anyways in case you want to try it!

Back/Hamstings/Triceps Workout

A1.  8-10 Pullups

A2.  8-10  Deadlifts

A3.  8-10 Skull Crushers

Rest 90 seconds and repeat 2 more times for a total of 3 sets.

B1.  8-10 Lat Pulldown or Straight Arm Pulldown

B2.  8-10 Stability Ball Hip Extensions

B3.  8-10 Tricep Pulldowns

Rest 90 seconds and repeat 2 more times for a total of 3 sets.

C1.  Seated Rows *Triple Drop Set 10-10-10 & *Isometric hold for the last rep 20 seconds

C2.  Lying Leg Curl *Triple Drop Set 10-10-10 & *Isometric hold for the last rep 20 seconds

C3.  Tricep Pulldown Underhand Grip  *Triple Drop Set 10-10-10 & *Isometric hold for the last rep 20 seconds
Rest 90 seconds and repeat one more time for a total of 2 sets.

*Triple Drop Set:  Start with weight heavy enough to fatigue at 10 repetitions, immediately drop the weight and perform 10 more repetitions, immediately drop the weight again and perform 10 more reps, for a total of 30 repetitions.

*Isometric Hold:  Somewhere in the middle of the range where you feel a lot of tension (or burn), hold the contraction there for 20 seconds.

Make sure you execute each movement with proper technique and control.  Use a 311 tempo and use perfect form.  If you break your form, drop the weight and continue, but maintain perfect control with each movement.

As for our nutrition, it has been impeccable!  We have been alternating 1 Protein/Fire Meal Day with 1 Optimal/Fuel Meal Day.  Its really not hard if you are prepared.  For me what made it easy was roasting a ton of vegetables on Sundays or Mondays and having them prepared and ready for the whole week.  It makes week night cooking so much easier.  You can throw them on a bed of spinach or add a little balsamic vinegar or add some chopped toasted almonds or cashews, or throw them in an egg white omelet.  Also, my snacks saved me.  I made sure that on Sundays I made a dozen Be Fit Muffins and a dozen Veggie Quiches.  This helped me be prepared for both Fuel and Fire Days!

I guess the only hard part is when Nico wants to put a yummy organic Annie's graham cracker in my mouth and I have to put it in my mouth and then give it back. LOL  By the way I am so not perfect and you know I so gave in a few of those times and ate a little bunny!

The Plan for next week and the 4 weeks following is to alternate 2 Protein/Fire Days with 1 Optimal/Fuel Day!  We are kicking it up a notch!  Danny is already getting used to his veggies.  And for me, I just have to make even more veggies and veggie quiches!  

Stay tuned next week to check out my workouts for the next 4 weeks.  As for Danny his exercise has been Basketball on Monday and Running with Nico and I on Tuesdays and Thursdays!  Yup as you can see its the Nutrition thats really given him the amazing results.

If you want to know if you are on track click here:  Assessment

By the way..........shhshshshhh don't say anything but I convinced Danny to take "Before" Pictures.  Maybe we can convince him to let me show you the "Before" and "Afters" when we are done!

Write me and let me know if you want to see and give me some ideas on helping me convince him!!!!