Be thankful to lose 50 pounds

 

On the top of my mind today are many things.  One of which is WHY some clients really succeed vs. all the others who get mediocre results.  The biggest difference is their THANKFULNESS!! The ones who look for, push into acknowledge and are THANKFUL for every little change that they see or feel, they are the ones who get more changes and BIGGER results.

The clients who complain, find excuses and don’t celebrate the small successes….those clients don’t get the results they desire.

Gratefulness, Thankfulness, Positive outlooks lead to RESULTS!  Focusing on what you can do, Focusing on those who encourage you, Focusing on the small wins, Focusing on never quitting, Focusing on the blessings that you have, etc… One of my current clients Denise of California, she has had amazing success and has lost over 50 pounds in the past 5 months! I attribute much of her success from her thankfulness. She was thankful from day 1, constantly positive, being grateful for the opportunity that was ahead of her and every day since she’s pushed into being thankful. She’s endured many HARD days along the way.  She’s been lonely, upset at the scale, she’s worked through weight loss plateaus but SHE’s Remained Thankful!! That’s the key to her success!

Be thankful for all the little things like:

  • Today I woke up without that sludge feeling
  • Today I don’t have any allergies
  • My headaches have gone away
  • I can see some shape in my arms
  • I can wear a fun workout outfit now
  • I have enough stamina to do a full 30 mins of cardio now
  • I can lift 10 pounds more than I did a month ago
  • My daughter said I look slimmer
  • I am happier and less stressed

This concept of Gratitude and Thankfulness spills over into every area of life.  If you are thankful, God wants to give you more! It only makes sense! When my kids say thanks and act truly grateful for the meals I cook , it makes me want to do it more often.  If they don’t say thanks, or complain that it’s not their favorite, it makes me regret doing it and makes me limit my cooking.

You are in charge of your attitude about things. Get GRATEFUL, Be THANKFUL!!  Always push into what you have and what you can do and what little things you toward the goal. Look for the tiny signs you are heading in the direction you desire and BE blatantly overly thankful and GRATEFUL for them!!  Journal about them, Give praise about them, Boast about them, Get excited because you are on the cusp of your goal.  God will keep giving you more and more if you are truly thankful!!

 

Sept 18th, 2017

Today, I decided that it’s been far too long since I seriously blogged/journaled.  I used to every day (see the ARCHIVES) and I became quite a good writer and typist because of it. Now I can’t seem to even type 2 words without errors…sheesh. If you don’t use it you lose it. I am thankful that I can regain that ability, and already after typing this I feel progress!!

Booty and Abs workouts

It’s been a busy summer as ususal and workouts have been a bit off for the past couple weeks.  My back/left hip went “out” a bit and so I’ve been taking it easy on my workouts and quit running for a bit.  Overall I think my “just run june” running was to blame for my back issue, running has always seemed to aggravate it.

Today was a new start, I am beginning my buffing phase and determined to get in a good solid month of workouts to finish the summer strong. Today, I did 3 videos.

My Booty – day 1 #1 of series https://youtu.be/9i7oihLKFlg
This workout is the first in our My Booty series. Today is all about big strength moves that hit the glutes and some isolation of the booty
This workout is a super-set (paired exercises done as a circuit)
we stat with a no weight warm up of each exercise
then move into our circuits

Superset #1
high knees
squats

Super set 2
dead lifts
hip ups

3 sets of 10 of each

My BOOTY!! 31 days to better butt

My Booty Day 2 #1 lunge stretches, pike hypertension, hip rotations and hydrants
Do exercises as a circuit https://youtu.be/jsCFYrAgPaI

PEPSI 6pack ab workout 
“6 pack of PEPSI” repeat this circuit 3 times

P= Plank: 20 seconds
E= Eccentric abs on ball: 10 reps
P= Pump Ups: 10 reps
S= Slip drill: 10 reps in each stance
I= Itty-bitty ball crunches: 20 reps

 

What is your point A? (starting point)

What is your point A?  Your starting point…are you a Pre-Beginner, Beginner, Experienced, Advanced or Elite runner?

  1. Pre-Beginner- couch potato, never workouts out, probably never has ran, may not be physically able yet
  2. Beginner- aspires to be in shape, walks, has never really run, but physically can a bit
  3. Experienced- has run in the past, or currently does a bit, but never super serious about it
  4. Advanced- has been a “runner” at some point, probably has been in a race or at least trained for one
  5. Elite- competitive runners, former track athlete, runs races and trains seriously


And What is your point B? what is your GOAL?

Just RUN June!

Happy June 1st!!  I just love JUNE, it’s an amazing month and this month our Theme is JUST RUN June!  I’ll be posting fun information about running through my Instagram,  Facebook Page and on YouTube. Please join in on the fun. My personal challenge is to run every other day in June.  Every “odd” numbered day of the month will be a running day for me!  What is your running goal for this month?  Are you determined to go from a NON-RUNNER to a runner?  Are you training for a road race?  Are you trying to get faster?  Are you working on your ability to run hills?  Are you wanting to lean up your legs?  Are you looking to prevent injury? etc…What is your goal?

A few tips:

  • Don’t run every day- it’s hard on your body! Even running every 3rd day will provide results!
  • Start conservative run for 1 min, walk to recover and repeat for 10 mins total.
  • Wear good shoes; it’s vital to your feet, knees, hips and back health
  • Mix it up- do some intervals, some hills, some sprints, some long slow runs
  • Breath with your belly and thru your nose and mouth- get that OXYGEN!
  • Use good form and posture- no slouching and lift your legs up (no shuffling or wogging)

Let’s JUST RUN this JUNE!!

100 Abs on Floor full workout follow along

100 abs on the floor full workout follow along

V UPS
Turkish sit-ups
bicycles
scissor kicks
leg lifts
lower ab leg lifts
side crunches
Superman’s
Hands-On hamstring sit ups
Hands-On hamstring side sit ups

10 of each full workout follow along for 100 abs
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Legs day

Tuesday report

Busy day, trained a couple clients then go it my workout:

Warm up-  mish mosh of leg stuff for about 7 mins

Squats 135×10, 155x10x3sets
paired with Calf raises and hip swivels
Deads 155x10x2sets paired with leg raisesx20reps
Sit up test 49

Stretched– even though my right hammie is still bothersome my flexibility was actually better today

This week’s tally-

SPLITS 4/4
BLOG 4/4
ABS 4/4
MEAL 3/4
LIFT 2/4
RUN 1/4

Tomorrow I need to run. I missed cooking for the family last night because Trav and I were on a “date”.
Have a great Tuesday!!
Michelle

After Baby Abs live on video

Today I got on my workouts right away– started wtih my AB Routine from “After Baby Abs” and took a follow along video for you!! If you do this workout 7 days a week for 7 weeks, you will have a transformed tummy!! Complete this circuit 2x’s

  1. Hands on Hammie Sit ups -15 reps
  2. Vacuums- 3 reps of 10 seconds
  3. Knee Ups- 15 reps
  4. Crunches- 15 reps
  5. Ball Sit ups- 15 reps
  6. CATS (and dogs)- 3 reps of 5 sec each position
  7. + Passive ABS!! Suck it in 24/7 and have good posture

I also did a coaching video for my “MAX RESULTS” online training group and a video promoting our next group that is starting April 24! You should join us!!
The rest of my workout included today’s ab challenge the COKE, I did 3 rounds of it, plus bench, dips and stretching for my splits.

Now it’s time to chill as I have an afternoon date with the hubby!!

Have a great MONDAY!

-Michelle

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