Viviane . you

Hi, I'm Viviane edit me

A few lines about yourself — where you're based, what you love, what this space is for. Update this intro paragraph in the code wherever you like.

"Strength does not come from winning. Your struggles develop your strengths."
— Arnold Schwarzenegger

Follow along: Caroline Girvan on YouTube · Rachel's Fit Pilates on YouTube

Monday

Lower Body Strength (heavy) · 40 min

• Goblet squats — 4x10
• Romanian deadlifts (dumbbells) — 4x10
• Walking lunges, ankle weights — 3x12/leg
• Glute bridges (banded) — 3x15
• Side-lying hip abduction (band) — 3x15/side

Tuesday & Friday

Upper Body + Core · 35 min

• Dumbbell rows — 4x10/side
• Dumbbell shoulder press — 3x10
• Push-ups — 3x max
• Bicep curls + overhead tricep ext — 3x12 each
• Band pull-aparts — 3x15
• Plank 3x30-45s, bicycle crunches 3x20, dead bug 3x10/side

Wednesday

Cardio — Steady State · 30 min

• Bike at conversational pace, 30 min continuous
• Nature walk — 10k steps
• Kettlebell workout

Thursday

Lower Body Strength (glutes/hams) · 40 min

• Banded hip thrusts — 4x15
• Single-leg RDL (dumbbell) — 3x10/leg
• Curtsy lunges — 3x12/side
• Ankle-weighted donkey kicks — 3x15/side
• Wall sit — 3x30-45s

Saturday

Cardio — Intervals · 25 min

• 1 min hard / 2 min easy on the bike, repeat 6-8x

Sunday

Active recovery / rest

• Gentle walk, stretching, or full rest

Beginner Calisthenics strength focus

Daily 5-min warm-up: arm circles · hip circles · cat-cow · bodyweight squats x10 · glute bridges x10

• Wall or incline push-ups — 3x8–10
• Tricep dips (chair) — 3x8
• Pike push-ups (or shoulder taps) — 3x8
• Plank — 3x20–30s

• Bodyweight squats — 3x12
• Glute bridges — 3x15
• Step-ups (stair or low box) — 3x10/leg
• Wall sit — 3x20s

• Walk 20–30 min + full-body stretch, or gentle yoga flow

• Doorframe/table rows — 3x10
• Superman holds — 3x10
• Bird dogs — 3x10/side
• Dead hang (if you have a bar) — 3x10–15s

• Reverse lunges — 3x8/leg
• Glute bridge march — 3x10/leg
• Bicycle crunches — 3x15
• Side plank — 2x15–20s/side

• Squats x10 → Push-ups x8 → Glute bridges x12 → Plank 20s → 60s rest

• Full rest, gentle stretching if desired

Progression: once a move feels easy for 3 sets, add reps first, then move to a harder variation (e.g., knee push-ups → full push-ups; wall sit → longer hold).

10-Minute Lower Ab Finisher daily add-on

A different lower ab circuit each day — pick your level

• Intermediate: Reverse crunches 3x15 · Flutter kicks 3x30s · Leg raises 3x12 · Hollow hold 3x20s
• Advanced: Weighted reverse crunches 4x15 · Flutter kicks 4x40s · Hanging (or lying) leg raises 4x15 · Hollow hold 4x30s

• Intermediate: Scissor kicks 3x20 · Reverse crunch pulses 3x15 · Toe touches 3x15 · Dead bug 3x10/side
• Advanced: Weighted scissor kicks 4x25 · V-up reverse crunch combo 4x12 · Ankle-weighted toe touches 4x15 · Dead bug w/ pause 4x10/side

• Intermediate: Leg raise to hip lift 3x12 · Bicycle crunches 3x20 · Frog pumps + ab squeeze 3x15 · Plank knee tucks 3x12
• Advanced: Hanging leg raise to hip lift 4x12 · Weighted bicycle crunches 4x24 · Frog pumps + slow tempo 4x15 · Plank mountain climbers 4x20

• Intermediate: Flutter kicks 3x30s · Reverse crunches 3x15 · Side-lying leg raises 3x12/side · Hollow rocks 3x15
• Advanced: Weighted flutter kicks 4x40s · Weighted reverse crunches 4x15 · Ankle-weighted side leg raises 4x15/side · Hollow rocks w/ arms overhead 4x20

• Intermediate: Toe touches 3x15 · Scissor kicks 3x20 · Reverse crunch 3x15 · Plank hold 3x30s
• Advanced: Weighted toe touches 4x15 · V-scissor kicks 4x20 · Weighted reverse crunch 4x15 · Plank hold 4x45s

• Intermediate: Leg raises 3x12 · Bicycle crunches 3x20 · Dead bug 3x10/side · Hollow hold 3x20s
• Advanced: Hanging leg raises 4x15 · Weighted bicycle crunches 4x24 · Dead bug w/ pause 4x10/side · Hollow hold 4x30s

• Intermediate: Gentle flow — reverse crunches 2x15 · flutter kicks 2x30s · hollow hold 2x20s
• Advanced: Reverse crunches 3x15 · weighted flutter kicks 3x40s · hollow hold 3x30s

Daily Posture Stretches every day

5-10 min, morning or after sitting a lot

• Chest opener / doorway stretch — 30s x2
• Cat-cow — 10 reps
• Chin tucks — 3x10
• Thoracic spine rotation — 10/side
• Child's pose — 45s
• Upper trap stretch — 30s/side
• Hip flexor stretch — 30s/side

"Yoga is the journey of the self, through the self, to the self."
— The Bhagavad Gita

Sun Salutation Surya Namaskar

• Mountain pose
• Raised arms pose
• Forward fold
• Half lift
• Plank
• Chaturanga (low push-up)
• Upward-facing dog
• Downward-facing dog
• Step or jump forward
• Half lift
• Forward fold
• Raised arms pose
• Mountain pose

Daily Stretches after every workout

• Child's pose — 1 min
• Cat-cow — 10 reps
• Downward dog — 1 min
• Seated forward fold — 1 min
• Hip flexor lunge stretch — 30 sec/side
• Figure-4 glute stretch — 30 sec/side
• Standing quad stretch — 30 sec/side
• Chest opener / doorway stretch — 30 sec
• Spinal twist (seated or lying) — 30 sec/side

"Good food is very often, even most often, simple food."
— Anthony Bourdain

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Eating Well On the Go grab & go

Healthy picks from Publix for eating outdoors

• Rotisserie chicken (whole or GreenWise deli salads)
• Pre-made salad kits (Caesar, Mediterranean, Southwest)
• Chicken or tuna salad from the deli case
• Sushi (in-store sushi counter)

• Pre-cut veggie trays with hummus
• Fresh fruit cups
• Bagged salad greens (spring mix, kale blends)

• GreenWise / grilled chicken strips
• Boiled eggs (pre-peeled)
• Individual almond butter or peanut butter packs

• Greek yogurt cups (Chobani, Fage, Publix brand)
• String cheese or Babybel
• Trail mix (unsweetened)

• Cold-pressed juices
• Coconut water
• Unsweetened iced tea

"The greatest wealth is health."
— Virgil

Daily Supplements

• Omega-3
• Vitamin D liquid drops
• Vitamin D3 + K2
• DHEA

Evening

• Magnesium Glycinate — at night

"Let food be thy medicine and medicine be thy food."
— Hippocrates

Grocery List

What's usually in the cart

"My memory is so bad, I have to write everything down — even the things I write down." 😜

Do You Need...

• Toilet paper
• Paper towel
• Baby wipes
• Crickets for Fatty-G 🦎
• Chicken for Cremaster 🐶
• Milk
• Strawberries
• Cheese
• Spaghetti
• Yogurt

3rd Grade Curriculum

2026–2027 school year

📖 Literature

• Odder
• Harry Potter and the Sorcerer's Stone

Monday

• Kumon Grade 3 Multiplication Workbook
• Kumon Word Problems Math Book Grade 3
• Handwriting Without Tears (Cursive)

• Fix It! Grammar
• Horizons Spelling, Grade 3
• Essentials in Writing Level 3

• Horizons Math 3

• Real Science Odyssey (Life, Level 1) — Human Body Unit Study

Tuesday

• Kumon Grade 3 Multiplication Workbook
• Kumon Word Problems Math Book Grade 3
• Handwriting Without Tears (Cursive)

• Fix It! Grammar
• Horizons Spelling, Grade 3
• Essentials in Writing Level 3

• Horizons Math 3
• Financial Literacy Grade 3 (Evan-Moor)

• Real Science Odyssey (Life, Level 1) — Human Body Unit Study

Wednesday

• Kumon Grade 3 Multiplication Workbook
• Kumon Word Problems Math Book Grade 3
• Handwriting Without Tears (Cursive)

• Fix It! Grammar
• Horizons Spelling, Grade 3
• Essentials in Writing Level 3

• Horizons Math 3

Thursday

• Kumon Grade 3 Multiplication Workbook
• Kumon Word Problems Math Book Grade 3
• Handwriting Without Tears (Cursive)

• Fix It! Grammar
• Horizons Spelling, Grade 3
• Essentials in Writing Level 3

• Horizons Math 3

• Real Science Odyssey (Life, Level 1) — Human Body Unit Study

Friday

• Story of the World Vol. 1: Ancient Times + Workbook

• Not Consumed: Portraits of the Masters — Art History

• Sounds of the Masters — Music History

• Social Emotional Workbook (Evan-Moor)

Other Subjects

• Magic Tree House: Merlin Missions — Dark Day in the Deep Sea

• Beast Science

• Guitar
• Skateboard

• Forest School — 1x/week

Welcome

Welcome to my site, it's my personal site, designed to keep my things in order and remind me to get it done!

Fall Mood Board edit me each season

Colors, textures, vibes — swap this out every season

Palette

Words for the Season

"Autumn is a second spring when every leaf is a flower."
— Albert Camus

Current Projects edit me

• Project to add

Project Ideas

• Idea to add

Supplies Shopping List

• Supply to add

Finished Projects show it off!

Photo slots — paste image links in the code where it says project photo

"Reading is dreaming with open eyes."

On the Shelf

• The Well-Trained Mind: A Guide to Classical Education at Home
• The Call of the Wild + Free
• Yesteryear
• Gray after Dark
• Hold onto Your Kids
• Know and Tell

From the Stack next up

• The Trumpet of the Swan — E.B. White
• My Side of the Mountain — Jean Craighead George
• The Mistmantle Chronicles: Urchin of the Riding Stars — M.I. McAllister
• The Bark of the Bog Owl — Jonathan Rogers
• The Castle in the Attic — Elizabeth Winthrop
• The Fellowship of the Ring — J.R.R. Tolkien
• The Mouse and the Motorcycle — Beverly Cleary
• On the Edge of the Dark Sea of Darkness (Wingfeather Saga) — Andrew Peterson
• The DreamKeeper Saga — Kathryn Butler
• Twenty Thousand Leagues Under the Sea — Jules Verne
• Treasure Island — Robert Louis Stevenson

More Living Books to Add

• The Hobbit — J.R.R. Tolkien
• The Voyage of the Dawn Treader — C.S. Lewis
• Farmer Boy — Laura Ingalls Wilder
• The Long Winter — Laura Ingalls Wilder
• Davy Crockett: Young Rifleman — Aileen Wells Parks
• Brighty of the Grand Canyon — Marguerite Henry
• Redwall — Brian Jacques
• Eragon — Christopher Paolini
• Ten Boys Who Didn't Give In — Irene Howat
• Harry Potter and the Goblet of Fire — J.K. Rowling
• The Door in the Wall — Marguerite de Angeli
• Bud, Not Buddy — Christopher Paul Curtis
• The Princess and the Goblin — George MacDonald
• Holes — Louis Sachar
• Hatchet — Gary Paulsen
• The Tale of Despereaux — Kate DiCamillo
• The Courage of Sarah Noble — Alice Dalgliesh
• The Voyages of Doctor Dolittle — Hugh Lofting
• Percy Jackson and the Olympians: The Sea of Monsters — Rick Riordan
• Little Pilgrim's Progress — Helen L. Taylor
• The Secret Garden — Frances Hodgson Burnett
• The Wind in the Willows — Kenneth Grahame
• The Little Prince — Antoine de Saint-Exupéry
• Because of Winn-Dixie — Kate DiCamillo
• The Chronicles of Narnia — C.S. Lewis

Z's Readers ordered

• Hungry, Hungry Sharks (Step-Into-Reading)
• Spooky & Spookier: Four American Ghost Stories
• Basketball's Greatest Players (Step into Reading)
• Meteors (National Geographic Kids Readers)
• The Great Houdini (Step-Into-Reading)
• DK Super Readers Level 3: Bioluminescent Animals
• Hungry Plants (Step-into-Reading)
• DK Super Readers Level 3: Deep-Sea Creatures
• S-S-Snakes! (Step-Into-Reading)
• Space: Planets, Moons, Stars, and More!
• The Mystery of the Pirate Ghost (Step into Reading)
• Alien Ocean Animals (National Geographic Kids)
• The Stinky Giant (Step into Reading)
• Titanic (National Geographic Kids Readers)
• Bears (National Geographic Kids Readers)
• Looking for Bigfoot (Step into Reading)
• DK Super Readers Level 4: Greek Myths
• Great Migrations: Whales (National Geographic Kids)
• DK Super Readers Level 3: Amazing Buildings
• DK Super Readers Level 3: Spiders' Secrets
• Gorillas (Penguin Young Readers, Level 3)
• Ink! (National Geographic Kids)
• Albert Einstein (National Geographic Kids)
• T. Rex: Hunter or Scavenger? (Step into Reading)
• Dinosaur Hunters (Step into Reading)

Spooky Season Readers 🎃

• What Do We Know About Zombies?
• What Is the Story of the Headless Horseman?
• What Do We Know About Werewolves?
• Dracula — Kid Classics
• In a Dark, Dark Room and Other Scary Stories (I Can Read)
• The Witches — Roald Dahl
• What Do We Know About the Kraken?

Miami Fall Outings mama & Z's

• The Berry Farm Harvest Festival — corn maze, hayrides, sunflower field, pumpkin patch
• Pinto's Farm pumpkin patch — rides, magic show, petting zoo
• Tinez Farms Fall Festival — barnyard, zipline, tubing slide, pumpkin patch
• Coral Gables Pumpkin Patch at Ponce Circle Park — live music, pumpkin decorating
• Zoo Boo at Zoo Miami (last weekend of October)
• Miami Children's Museum Not So Scary Halloween Bash
• Carve pumpkins bought from a patch visit

At-Home Fall Traditions

• Make apple cider or hot chocolate on a "cool" Miami evening
• Bake pumpkin bread or muffins together
• Cozy movie night with blankets and fall snacks
• Make a fall nature/gratitude craft
• Decorate the front door for Halloween
• Plan Z's Halloween costume together
• Start a fall gratitude jar — add one note a day

Movies to Watch

• It's the Great Pumpkin, Charlie Brown
• Hocus Pocus
• The Nightmare Before Christmas
• Coco
• Hotel Transylvania
• ParaNorman
• Wallace & Gromit: The Curse of the Were-Rabbit
• Monster House
• Casper

September Movie Nights daily pick

• Gilmore Girls (S1 E1, 5-7)
• The Rocky Horror Picture Show
• The Breakfast Club
• The Perks of Being a Wallflower
• The Goonies
• When Harry Met Sally
• You've Got Mail
• Gilmore Girls (S2 E4-8)
• Back to the Future
• The Iron Giant
• The Hobbit
• Matilda
• Good Will Hunting
• Dead Poet's Society
• Gilmore Girls (S3 E7-9)
• School of Rock
• Pride & Prejudice
• The Princess Bride
• Willow
• The Fellowship of the Ring
• Stand By Me
• Gilmore Girls (S4 E7-9)
• Clue
• Twilight
• Fantastic Mr. Fox
• Little Women (2019)
• Practical Magic
• Twister
• Knives Out
• Over the Garden Wall

October Movie Nights daily pick

• Salem's Lot (1979)
• Something Wicked This Way Comes
• The Blair Witch Project
• 28 Days Later
• Signs
• The Village
• Halloween
• Storm of the Century
• Edward Scissorhands
• Night of the Living Dead
• Friday the 13th
• The Mist
• The Ring
• Halloween 2
• Halloweentown
• Twitches
• IT (1990)
• Addams Family Values
• E.T.
• Scream
• Halloween 3
• 1408
• Backrooms
• The Others
• Beetlejuice
• Muppets Haunted Mansion
• Sleepy Hollow
• Halloween 4

Books to Read

• Magic Tree House: Haunted Castle on Hallows Eve
• The Bad Guys (series)
• Room on the Broom
• Junie B. Jones Boo...and I MEAN It!
• Goosebumps (pick a favorite title)
• Vampirina Ballerina
• The Legend of Sleepy Hollow (illustrated version)
• Little Monsters at School

My Depop Shop shop my closet

Pre-loved pieces looking for a new home

@cootiesfromcutiez

Shop my Depop closet

Currently Listed

Photo slots — paste image links or send me photos to add

Winter Arc Rules ❄️

1. No Snooze Button — Get up when the alarm rings. Discipline starts here.
2. Get Outside Every Morning — Start the day with fresh air and natural light.
3. Hit 10K Steps Every Day — Stay accountable and make your daily goal non-negotiable.
4. Train 4–5x a Week — Gym, run, sport or home workout. Just get the work in.
5. Eat High-Protein, Real Food — Prioritize protein and whole foods. Keep the junk food to weekends.
6. Drink 2–3L of Water Daily
7. Do Focused Work Every Day — Put uninterrupted time toward studies, business, or a skill you're building.
8. Control Your Screen Time — Keep mindless scrolling under 1–2 hours a day. No phone during meals.
9. Read 5–10 Pages a Day
10. Protect Your Sleep — Get 7–9 hours and keep a consistent sleep schedule.

More to Add

1. Cold Showers / Cold Plunge — builds discipline, boosts mood.
2. No Alcohol — cut drinking for the season.
3. Wake Up at 5–6 AM — protect the first hour of the day.
4. Daily Journaling / Gratitude — 5 minutes, morning or night.
5. Meal Prep Sundays — stay consistent with nutrition.
6. Learn One New Skill — course, instrument, language.
7. Save/Invest a Set Amount Monthly — no impulse spending.
8. Stretch/Mobility Work Daily — 10 min, separate from training.
9. Weekly Digital Detox — one day fully off socials.
10. Monthly Progress Check-In — review goals, adjust.