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My mental limits- Shine in 49: Day 17

The power of our mind, constantly amazes me~

I pride myself on being a person who continually strives to challenge myself…but my husband pointed out to me today that I was NOT.

I had a glaring “Mental Limit” that was interfering with my workout. I love benching and have always dreamed of benching “plates” (135#)…. For many years I had been trying to get to the point to where I could. Well, I reached my goal about 3-4 months ago. I HAVE been able to bench and do several reps at 135#. Since reaching this “milestone” I have not once though about even attempting to lift any more than that. I had “set the bar” at plates and put a mental limit on myself!
Well…next time I bench I WILL try to lift MORE~!! AND I am going to keep in mind how easy it is for us to place mental limits on ourselves.
I need to stop thinking and saying “can’t”……. But instead say “let me try”!!!

YOUR workout for today is to make up any missed workouts from this week~

Here is the workout I did today:
Warm up
r-bike 10 mins
chest press: for warm up
70×15
90×10

Bench press
45×10
95×20
115×10
135×4+2 with assistance
135×4+2 with assistance
115×10

Incline Bench- Hammer Strength Machine
90x10x3 sets

Old School Sit ups between sets – 2 sets

Hammer Strength flat wide bench
90×10

then I realized we only had 25 mins left for childcare and decided to RUN

Treddy incline at 3%
Walk 2 mins @4
run @6 (easy)
3- 1 min intervals at 8mph- easy mins at 6
4- 1 min intervals at 9mph- easy mins at 7
1- interval at 10
then 3 more mins of running between 7-8.4mph

It was a good one!!
Have a nice day~
-Michelle

p.s. Here’s a video of “how to bench press”

2 days to GO!

2 days

Well I got a BONUS workout of sorts yesterday…I was only planning to run, but DH wanted me to lift with him…so I did :)…I have a had time turning down an opportunity to work out with a HUNK!!

So this is how it went:
5:40pm arrive at gym- note that they now have a 2 hour limit to childcare…which is fine, I am never there longer than that anyway 🙂

r-bike 20 min…talked to a former client/personal trainer there she is going to compete an picks my brain constantly…and is very sweet about it
While waiting for DH to arrive,Run on treaddy:
intervals on odd mins starting at 3 min
9, 10, 10,11, 10, 9 for 2 min, 10, 11.5 and 11.5
my recovery was typically at 8mph

When I was done I was exhausted and the guy next to me said…”I thought your were going to run right off that thing, hee, hee” (he actullly said, hee, hee, LOL 🙂 )

so then we lifted Shoulders:
Military machine:
40×10
50×10
60×10

Freemotion shoulder press
25×20
35×15
45×10

Shrugs on smith
90x10x3

a series of arnolds, and lateral raises
didn’t count just worked hard

bicep curls ez bar
close grip 50×10
wide grip- slow 40x10x2

free motion bicep curls
25×20-way too light
35×20-too light
45×10-hard!

So today is Chest/tri’s and intervals again… After my photoshoot, whoohooo!!!

-Michelle
p.s. after faking it for days…TOM finally arrived today, always on a FRIDAY!! that stink

~~~

2 Days to GO…Support!

BuffMother's picture

Sat, 2012/02/18 – 2:53pm — BuffMother

2 days to go

 

Be Proactive Accept what can not be changed. Happy people don’t waste energy on circumstances beyond their control. Accept your limitations as a human being. Determine how you can take control by creating the outcome you desire – rather than waiting to respond.

4 days to Go!!

4 days to Go!!

Today is wake up call time– are you truly taking control of your life??

Please READ and DO today’s task and workout:

http://therallyroom.com/node/51916

We just have 4 days to go…make it count!

All of your workouts look AWESOME and
your encouragement is so wonderful….Have I ever told you all how
much I LIKE YOU??? I LIKE YOU all a TON!!

I have been working out hard and sticking to my plan, but being bad
about posting my workouts…please forgive me

Here is what I did this week so far:
Sunday Legs
Monday Chest Tri’s run/bike intervals
Tuesday Shoulders, back, biceps, r-bike intervals plus steady state
for a total of 45 min…I thought I was going to die after this!!

Wednesday: legs again…this went much better than Sunday’s workout

Squats
95x20x2
115x15x1
135x10x2

Smith Lunges
50x12x2
70x10x2

Butt Squats one set of 15 @70
Close stance smith squats one set of 20 @70

Walking lunges with 60# bar on back
set 1 24 total steps- then deadlifts with same wt 20 reps

2 sets bulgarians with 30’s- 8,6

set 2 30 total steps- then deadlifts with same wt 20 reps

abductor machine 60x10x2(2nd time with these)
adductor 30x15x1 (i never do these)

Calves
3 sets various machines wts and reps

Leg Press(new machine)
80×25 getting my feet wet here
120×25
180×20
trying to focus on my butt on these…I like this machine very easy on
my back

Then a set of knee extensions….then I saw one of my former clients
and started talking too much So then i decided I was done for the day.

Results: my butt is sore!! HOOORAY!!

Have a super day-
I have a run to do here in a bit.
-Michelle

~~~~

Fun Days!!…4 days to go

BuffMother's picture

Thu, 2012/02/23 – 6:56pm — BuffMother

I have felt really great all week!!  Good energy, good mindset, good focus~ I love it!!

Anyhow, I weighed this morning– 129 still…oh well..still a couple more days left until March 1st–maybe something amazing will happen to get me to my goal, lol!! Despite the scale staying relatively steady, I know I am getting more fit, eating better, feeling better– so what does that scale know anyway?? I still plan to take my pictures this weekend– they will tell more of the true story.

Last night we skipped going to the gym and played softball out in the yard instead.  It was really fun to hit the ball again, see my kids hit and be the pitcher 🙂  And guess what, I am SORE today! all sorts of forearm muscles and core muscle sorness!! AWESOME!! Then today’s leg workout was a bit shorter than I’d like, but the good thing is that we did do it!

#1 List 3- recent items in which someone or something was to BLAME for your failure. Then take responsibility for each by stating “I am Responsible for that ____________(the failure).”

1- blame kids for leaving the kitchen a mess…. “I am Responsible for that teaching my kids and instructing them to do their chores.”
2- blame others for tempting me with “junk food” and “candy”….”I am responsible for what goes into my own mouth, no one but ME!! I can say no thanks!!”
3- blaming lack of time for my lack of runs the past couple weeks “I am responsible for my own schedule, I have the time, I must take the time!”
#2 List 3 recent items in which you had a success. Then, revisit each of those successes and state “I am RESPONSIBLE for my success at _________”

1- I’ve been successful at organizing this 21 day contest….  “I am responsible for my success at being a leader in the 21 days kick the Habit contest”
2- I’ve been successful at crossing off many items on my to do list daily….”I am responsible for the hard work I put in daily and am proud to know I am accomplishing tasks daily that will make my life less stressful, more organized and more enjoyable.”

3- I’ve been successful at encouraging others daily– “I am responsible for helping others to accomplish their goals…i love spreading hope, helpful info and leading by example”

 

Okay…that was a tough task today– being honest like that about failures and success takes some major brain power.

Can you believe this 21 days is almost over??  I can’t wait to do it again!!!

Oh and by the way, I’m doing my 40 days to fit yet again– tons of people signed up for it again yesterday and today– feel free to join in on the fun!!
http://blog.buffmother.com/contest/40-days-to-fit-challenge/

 

Have a great night– I’m going to the store!!

-Michelle

~~~~~

4 Days to Go! Responsibilty

BuffMother's picture

Sat, 2012/02/18 – 2:50pm — BuffMother

4 days to Go!!

Take Responsibility for your failures, your bad habits and your excuses!   Happy people know and understand that they are 100% responsible for their life. They take responsibility for their moods, attitude, thoughts, feelings, actions and words. They don’t BLAME things or PEOPLE for the life they are living.  YOU are in control of your body, your life and your legacy.  Take the time and effort today to make it one without bad habits and full of good habits!!

Your task for today is to…

#1 List 3- recent items in which someone or something was to BLAME for your failure.
Then take responsibility for each by stating “I am Responsible for that ____________(the failure).”

#2 List 3 recent items in which you had a success. Then, revisit each of those successes and state “I am RESPONSIBLE for my success at _________”

 

Today’s workout ideas:

Beginner:  Walk 5 mins, jog 5 mins, walk 5 mins

Experienced:
Lift Legs

 

Leg day-Hamstring focus
Squats- feet 3″ wider than shoulders toes just slightly out
4×10
Dead Lifts (Romanian)
4×10
Walking Lunges
2x15steps
Knee Extensions
4x feet straight 8,6,6,4+ 2 sets toes out x10reps
Leg Curls feet flexed, straight and close
4×10
Calf Raises toes straight- can pair these with lunges
4×10 toes in slightly GO HEAVY!!
Leg press- butt clench
3×25

 

Each day you are getting more successful…press in these last 4 days, make them count!!
You are RESPONSIBLE for your failure or success– choose success!

Your friend,
Michelle

LOAD of Answers~ from BuffMother!

Michelle Berger- Fitness Model – Questionaire

Question #1. What is the best way to get started in the fitness modeling industry? Should I just contact the photographers directly or should I use an agency?

Michelle’s Answer:  The best way to get started is to get some good professional pictures taken, then get on OMP and meet up with photographers who are willing to do TFCD shoots.  Unless you live in LA, FL or NY you shouldn’t expect much from an agency.

http://i1.wp.com/www.bodybuilding.com/fun/images/2007/bodyspace2007jund.jpg?w=725

Question #2. Please describe a typical day for you. What is your daily routine like?

Michelle’s Answer: I get up when my alarm clock goes off (my 3 year old coming in an waking me up saying she wants oatmeal) I struggle to get out of bed and then make coffee and get her oatmeal. Then I get my twins up, change them, dress them, and feed them and my older son. Then we start getting ready to go to the gym which takes 30 min to get everyone’s shoes on, coats on, prepare the diaper bag, buckle everyone up, get all 4 kids a snack and a drink finally when we get there and It takes another 20 min to get everyone settled into the childcare and ritualistically bring my 3 year old potty and wash her hands, weigh her and then leave her screaming in the childcare. I spend about 1-2 hours working out depending on how much talking I do. Then I load up the kids and prepare myself for an unpleasant drive home because someone always screams the whole way home. Once we get home it is lunchtime. It is always a very messy meal and then it is naptime for the twins and my 3 year old. My 5 year old usually watches a movie and then I finally get to shower and work a little on housework, bills, answering e-mails Etc. When nap time is over I control chaos for another 4 hours until Daddy comes home and then we have supper put all the kids in bed by 8:00 so that we can go in our room and I can get work done on BuffMother! And I can get a chance to relax a little before bed. It is a very challenging life, but it is much better than it was 2 years ago when my twins were newborns! At least now I can get a full nights sleep.

Question #3. I don’t have that much time during the day to workout, so I really want to burn major calories in a short amount of time. What is the #1 “bang for the buck” cardio exercise I should do to burn serious calories?

Michelle’s Answer:  Running intervals.

Question #4. How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?

Michelle’s Answer: 1-2 pounds all depending on the week.   Shooting for a total of 1-4 pounds a month.   I know that sounds conservative, but if you want lasting results you can’t expect more true fat loss than that.

BuffMother Slick pink

Question #5. What type of food or supplements should I take before and after my workouts to help me see results in gaining lean muscle and losing fat?

Michelle’s Answer:

Workout, Workout, Workout!

Eat, Eat, Eat!

Why workout if you don’t eat right?

Why eat right if you don’t workout?

The importance of both components are vital and honestly doing one right will lead to doing the other right.  The key to being successful in your quest for buffness is learning how to eat pre-workout and post workout and to time your supplements for optimal effectiveness.

Pre-workout eating:

You need to feed your body correctly so that you are not wasting the hour you spend at the gym.  If you don’t eat correctly before your workout you will not be able to workout hard enough to get the results you deserve.  I consider this meal very vital to anyone who truly wants to rebuild a struggling metabolism.  However, if you decided to work out on an empty tank you will most likely feel some if not all of these symptoms during your workout:

  1. working out is painful
  2. you have no energy
  3. you are not be able to focus mentally
  4. you have no physical or mental stamina
  5. you feel sick
  6. you are weak
  7. you are unable to push yourself hard enough to build muscle

The term for all of these symptoms is to “bonk”, which basically means you do not have enough glycogen in your body for it to perform.  It is an exercise in futility!

Post workout eating:

If you don’t eat correctly after your workout there can be all kinds of consequences:

  • You will not feel good.
  • You will not have the energy and nutrients you need to repair your body.
  • Your immune system will become depressed, ultimately causing illness.
  • You will be lifeless for the rest of your daily activities.
  • You will blame your workout for your lack of energy and possibly cause you to miss future workouts.

Timing your Eating is so vital to your success!

Here are some examples of what I eat pre and post workout along with the supplements I often take…

Workout time 10:00 am

Up at 7:30 am: drink water and take 2 BSN Nitrix

Pre-workout meal: 1-1.5 hours before workout

Ultramet meal replacement or 6oz. OJ mixed with Vanilla Whey protein and 2-3 cups of coffee

It is important to note that I am not a big breakfast eater.  Liquid meals work great for me in the morning.  I make sure to have a carbohydrate in my pre-workout meal so that I have glucose in my bloodstream.

Post workout

Immediately take NO2 supplement

Go home and take Creatine punch (carb)

2 cups frozen asparagus stir-fry cooked in the microwave topped with ¼ cup cashews and sweet and sour flavored tuna

Workout time 5:30 pm

Pre-workout meal: 1.5 to hour before workout

Oatmeal and nectar protein shake in water

Or Salmon salad on a 6 whole wheat crackers, 1 cup of mixed veggies

*note if I am running late I make sure to at least have a carb, like a banana or cereal bar

The key here is to eat early enough so your food has digested and you have glucose in your bloodstream so you can lift effectively.

Post workout

Immediately take NO2 supplement

Go home and take Creatine punch (carb)

Have a protein shake

Then feed the kids

8:00 pm supper

Large spinach and romaine salad with olives, a little cheese, almonds, a few croutons, carrots, real ranch dressing and a grilled chicken breast or steak.

The key to this is pattern what you are eating every day so that you are fueled for your workout.  Your results will be more dramatic and come much faster if you make sure to give your body the fuel it needs to workout hard and recover quickly.  It is also important to note that my supplement use varies depending on my goals.  This represents my current supplement routine for muscle “building”.

Question #6. How do you deal with cravings for junk foods, sweets and salty food? I can stay on a diet for maybe a few weeks but I eventually get really bad cravings and binge on snacks and fast foods.

Michelle’s Answer: My answer is to not be quite so strict.  I allow myself a daily treat to head off future binges.

Question #7. I’m trying to create a healthy shopping list to stick with. What are some of the main foods I should include to maintain a lean and muscular physique?

Michelle’s Answer: Protein and Greens: Eggs, chicken, turkey, hamburger, tuna, salmon, whey protein, beef jerky, romaine lettuce, cabbage, cucumbers, celery, broccoli, asparagus, green beans

Question #8. I’m about 35 pounds over weight. I have never started an exercise program and really don’t know where to start. What tips can you give me to get started on the right track?

Michelle’s Answer: Just start out shooting to build the habit of activity and exercise.  Shoot for doing “something” 3 days a week.  Once you have that a solid habit, increase your frequency and intensity.  Always remember that Challenge=Change.

Question #9. I tend to eat out most of the time and really don’t know what healthy foods to order from the menu. What tips do you recommend for eating out at restaurants to make sure my diet will not suffer?

Michelle’s Answer: Choose meat first…stay away from tons of rice, pasta, sauces etc.  and always have a good green salad first…Also say no to BREAD.

Question #10. What exercises do you recommend for getting a bigger, rounder and fuller butt?

Your Answer: GREAT butts take tons of work.  The main ingredients in a good butt workout are: Squats (tons of them), lunges, Bulgarian squats, walking lunges, dead lifts, and leg curls.  You need to remember to lift heavy.  Shoot for the weight being heavy enough to where you can only do about 6-8 reps before failure.  That will make your booty beautiful.

Question #11. What is the most challenging thing you deal with about consistently staying in top shape?

Your Answer:  Finding the time.  I have a ton on my plate and if working out was not on the top of my list for prorities it would get easily lost in the shuffle.

Question #12. Please describe your normal diet. What do you eat in a typical day to stay in shape?

Michelle’s Answer:

Breakfast: Oatmeal

Mid-Morning Snack: Protein shake

Lunch: Veggies and tuna

Mid-Afternoon Snack:  some nuts and beef jerky

Dinner:  a hunk of meat…chicken, beef or turkey  some type of veggie, like a salad of broccoli

Snack: popcorn or protein bar or herbal tea…all depending on how many calories and carbs I’ve had for the day

Question #13. What type of exercises do you include in your routine to stay in shape?

Michelle’s Answer:

Strength Training Exercises:  6 days a week

Cardio Exercises: intervals 3-4 sessions/week

Additional Training: Abs 6 days a week and Housework Fitness J

Question #14. What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?

Michelle’s Answer:

1.  Lifting with your back- pull-ups, lat pulls and rows

2.  Lifting with your chest- bench press, flys and dips

3.  Lifting with your shoulders- shoulder press and lateral raises

4.  Diet- higher protein and tons of water

5.  Intervals- be intense paired with recovery for 20 min post lifting workout

Question #15. What are your top 5 tips for losing unwanted body fat?

Michelle’s Answer:

1.  Lift often and heavy

2.  Lift with you legs

3.  Drink tons of water

4.  Eat a diet high in protein

5.  Eat a diet high in green veggies

Question #16. What are your top 5 tips for gaining lean muscle mass?

Michelle’s Answer:

1.  Lift with your BIG muscles: legs, back and chest

2.  Lift often- 6 times a week

3.  Lift heavy- shoot for lower reps aim for the 6 rep range

4.  Skip the cardio for a while

5.  EAT!!  EAT a ton J

Question #17. What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change:

Michelle’s Answer:

1. “The Key to your Motivation is to ENCOURAGE others!

2.  Find more measurements of your success than the scale

3.  Envision your success- BELIEVE!

4.  Find a great support group of like minded people

5.  Don’t ever let yourself be satisfied…be hungry for more success and new challenges

Question #18. What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)

Michelle’s Answer:

Sun- back, shoulders
Monday-Run hard hills/Chest/tri
Tuesday- butt/legs
Wed-Back/shoulders/bi
Thurs-Intervals/Chest/Tris
Friday- legs, sprint drills

Monday: So here is the BEST workout I have had in about 2 weeks…
First let’s not forget my run at 2pm of 3.2 miles

Tonight at 6:30 pm:
R-Bike warm up 5 min- my hammies are so sore!
Bench
45×25
95×6 directly went to next set
105×10
115×6
125×5 (no spotter, very scared I wasn’t going to get the 5th)
115×6
I was very strong on bench tonight…my creatine is really kicking in!!

Incline flys
35’sx8
40’sx6x3 (a new recent high)

Cable Flys one arm at a time
50x8x3

Tricep extensions*
bar+20 x15
bar+30 x10x3
*paired with
Bicep curls(I threw these in cuz my biceps need some love)
bar+20x 21’s
bar+30x10x2

Bench dips-one set
kick backs
15x8x2…My “pump” was unreal, I could hardly straighten out my arm!!

Tricep push downs
90×12
110×8
120×6

Roman chair knee ups
3 sets of 40
Bench knee ups
3 sets ’till failure or boredom…not sure which one?

During my workout I had a power aid…very good

Tuesday: So here is the slightly different workout I did today
10 min warm up on elliptical focus on booty
Smith lunges
50x12x4 sets
100x10x2 sets
120x8x6 sets
100x10x2 sets

Butt Squats
50x12x2
70x10x2

Donkey calf
135×20
165×10

Seated calf
205 x 8 x5 sets

Bulgarian Squats
30’sx10x3

Froggy leg curls (my hammies are so sore from sun and running yesterday)
60×15

Walking lunges
65#on back x15 big steps

back extensions with butt thrusts 25 reps
obliques
decline bench sit ups full motion

Wednesday: Warm up r-bike 5 min

Assisted pull ups over hand wide grip
25# help x10,8,8
one normal set of 10

T-bar rows
25x12x8
50×10
70×6
60×10

Seated rows
110×10
120×8
120×6
130×8!!

Dorsi Flex Lat row machine
135×10
150x6x2

Military/shoulder press machine
105×12
120×10
135x8x2

One arm cable lat row
80#x4 together x 8singles
80#x4 together x 8singles + 8 together
80# x 10 singles

Smith Military
50×10
70×10

Arnolds both arms at the same time
25’s x 8 followed by 5 alt hammer curls x 3 sets

Bent over lateral raises
15x10x3sets

one set rotator cuff exercises 12#x5 reps
Bench knee ups focused on sides

Thursday: Here is my workout
8 min r-bike with intervals
12 min elliptical with intervals, some 1 min ones and then 4-45sec ones on 2 on level 11 and 2 on level 12 with recovery at 8. AWESOME!!-snuck that in while waiting for my DH.

Bench
45×10
push ups 25
95×10
135×5*
135×5*
135×4*
*the last couple of each set with slight assist from my spotter
!!! I was very happy with these weights!!! considering I weigh 129 right now!!!

Incline smith press
90×6
90×10

Hammer flat bench
90×10
110×8

Tricep extensions
25# db overhead x10
40#+ezbarx6x3*slight help on last 2 reps by spotter, new wt for me!!

bench dips paired with bench knee ups x 3 sets

Friday: Legs

Warm up 15min on r-bike and elliptical (I have ADHD so I can’t spend more than 10 min on any given piece of cardio, lol)

Squat
45×10
95×10
135×10
155×8
175×6
175×6
135×8 (butt focus)

Seated Calf raises
115×15
165x10x3

Leg Extensions
150×15
195x15x3 (this machine is weird, It doesn’t matter how heavy I do it I still have to do at least 15 reps to exhaust myself)

Walking lunges
30#db’sx15
35#db’sx15

Leg Curls
75×15
105x6x2

Dead lifts
35#dbsx20

no abs Sad -I will make up for this tomorrow. I am bloated at the moment from just starting to take Creatine again; just the thought of doing abs makes me sick Sticking out tongue

Saturday: off

Sunday: warm up on r-bike for 10 min
Rows
100×15
one set of pull-ups 8 plus 2 negatives
120×8
130×8
130×8

Lat pulls with v grip
120×10
130×6 barley followed up by 100×6
120×8

Shoulder press machine, sat backwards on the machine
90×15
105x10x2

Shrugs
90x10x3

one arm cable rows
90x10x2

Question #19. What are the top 5 tips (specific exercises, diet advice, etc) you recommend for losing fat around the stomach and developing a toned and defined midsection?

Michelle’s Answer:

1.  Lift with you legs, make sure to get at least 1-2 great leg workouts done weekly

2.  Suck it in…focus on your posture.

3.  Do your abs frequently and slowly

4.  Eat a diet high in fiber and protein

5.  Drink tons of water


Question #20. What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?

Michelle’s Answer:

1.  Do Squats- heavy, your leg muscles are very strong so challenge those muscles

2.  Do lunges- nothing better for the booty J

3.  Do intervals, not just steady cardio

4.  Eat protein shoot for your goal body weight in grams daily

5.  Drink tons of water shoot for your body weight in oz. at least

(this interview was done in 2006)

July is Focus on Solutions month~

In my TEAM BuffMother! Rally room~ July is Focus on Solutions month~

Today’s topic was “Focus on Solutions” NO TIME!

As mothers I think we have the least amount of time of any species on earth!! Weather we work outside the home or work as stay at home MOMS…there is hardly time to breath most days.

Time management is a lot like MONEY management, since time is MONEY in a way. How do you spend your time? Is it on things that will matter 5-10 years in the future or things that can wait (like cleaning, landscaping, shopping, etc.).

I have gone through a few seasons in the last 4 years regarding this issue.
1- CHAOS season- this started about when I had my twins until they were about 1 year old. It was filled with EXHAUSTION, a mental to do list always at least 5 items long (change Tia, feed Tia, change Gracie, feed Gunner and Gracie, change Layla, feed Layla, wash bottles, do laundry–on and on) ~ I was MOMMY 24/7= surviving on little to NO sleep for MONTHS on end. But at about 5 months in, I joined the gym and was able to have an “escape”…some days we’d get to the gym and one or more of the 4 wouldn’t cooperate and NO workout happened. At first my time window was about 30 mins, but as the twins got bigger that turned into 1 hour and eventually by the time my twins were about 8 month old I was up to 2 hours at the gym!! (that long of a day usually included tanning) . I didn’t have the time to go to the gym as I had a MILLION things at home to do, but I don’t think I would have survived without that mental break. So if you have small kids and have the opportunity to use a gym with childcare- DO IT!! It may save your sanity!

2- Controlled Chaos- this started when I started training some clients in the gym…I would workout and/or train someone, come home get am NAPS and feedings done, have lunch, do chores– play with kids, get afternoon naps done… then go back to the gym to train clients or workout. I fit in about 5-10 hours of training clients each week this way. I enjoyed this season because I KNEW God had a PURPOSE for me as a trainer. Plus at the time we needed the extra money…and with it I was able to hire a cleaning lady to come once every 2 weeks . I could have argued that I had NO TIME to workout, but I still DID it. This was also during my “contest” era. I won 5 NPC figure titles during this time.

3- Computer Chaos- This started when I founded www. buffmother.com in Jan of 2005. I shifted gears from training in the gym to trying to help every woman in the world through buffmother.com. I had no clue about websites and spent many hours doing it all by myself. I had no money to pay someone to help, but I was determined to get a website up and running. I built a decent site and then started pouring time into trying to help women with my story and success tools. All the while I still had 4 kids at home full time! And Gunner was going to start kindergarten in the fall. During these almost 2 years I still managed to workout almost every day~ and then at night worked on my website answering e-mails, training online clients, building our Yahoo group. I still had NO TIME but made time.

4-BUSINESS FOCUS- this started this year and has morphed into an entirely different animal for me. This march I enrolled my kids into full time daycare so that I could WORK on my book, etc…. THIS has been the toughest time in my last 4 years to find time to workout. I feel guilty to take the time away from my workday and I feel guilty to take the time away from my kids when they are home. I have to remind myself that it is OKAY to take time for ME! Most days I have fit it in!! NOW this month I’ve move back to part time day care…as I missed my babies too much (plus the cost of 3 kids in full time was CRAZY!!). I also have to remind myself the sacrifice I am making NOW will pay off into a new SEASON where I will be free to EXERCISE more than EVER!! I still have TIME to workout, but I have chosen to take a BREAK so I can move into the NEXT season of my life!!

I guess in all of these examples it comes down to decisions. What do you DECIDE to do with your time?

What tools do you use to get things done?
Are you good at “saving” time by not overextending yourself? or do you need to learn to say “no” to some things?

I have said it before and I’ll say it again I wish I had 40 hours in every day!! BUT since I don’t, I have to sacrifice and work with the SEASONS in my life to make the next season the even BETTER!!

What are some of your thoughts on Solutions for NO TIME?

-Michelle

GOOD THURSAY!!

Well we made it for a FUN little walk this morning–I pushed 2 of the girls as my 3 year old, little athlete, Layla rode her barbie tri-wheel like a mad woman–It was so FUNNY!! Tia the other twin thought so too, she was laughing at her like crazy.

She looked like the wicked witch from the wizzard of oz–hunched over petalling with all of her mite!

Now the twins are in the tub, then Gracie, then off to the gym~I am leaving them in the drop off childcare so that I could do lots of work…

Afterward I went and said a quick “HI” to the girls and did a quick workout….I felt guilty since they had already been in the childcare for almost 3 hours.

here is my workout- a total of 40 mins

r-bike warm up
knee extensions paired with leg press
full squats paired with leg curls
Dead lifts paired with smith lunges
abductors paired with adductors
basically 4 sets of 10 on everything

now at home while watching the little mermaid and folding laundry

25 min on r-bike—may do more here as the next load is ready to fold
and some high rep(15-30 reps) lifting:
db stiff leg dead lifts
db squats
abs
laying side leg lifts

Well I am off to get supper and workout more, lol!
-Michelle

I’m Back!

As promised–I am back!
No sprints- just a quick chest/tri workout–and I mean short…not exactly quick–I feel like I’ve been working out all day–with kids visiting the gym twice a day is just not do-able.

Here it is:
Warm up r-bike 8 min
Chest press 70×20
push ups 15 tricep emphasis
Bench
45×20
95×10
135×5+5assisted–OH MY these killed me!
115×10

Hammer isolateral flat bench
90×10
110×7
90×9

Dips
8, 3–DH made me laugh plus my shoulders are exhausted from my morning workout

Bench dips
15

Knee ups
2 sets total today

Then we heard TIA crying in childcare, so we skipped push downs

Now I am off to get the laundry off of my bed–AAAAK!!
-Michelle

Wonderful Legs!

Hi ya everyone,
hope you are having a wonderful day and surviving the HOT weather!!
The sleep over went well…those two have a “special bond” they get along so well—like two peas in a pod!
We watched Firewall…it was good–and I ate a ton of popcorn and jelly beans–all in preparation for my leg workout, hee, hee!
My weight this am is holding steady still at 127-128
I got a new flavor of the xyience noxcg3- i had been taking the fruit punch, but got a big container of the lemon lime–I think it is a bit better 🙂

We had a Wonderful leg workout today–
Warm up
11 r-bike
squats
45×10
45x10full
sissys
bulgarians

Squats
95×10
135×6
155×6
175×6
185×6–a little spotting on the last 2!!! But this is a PB for sure at my current weight 🙂

45degree squat(Russian squat)-
90×10
140x7x2

free bar lunges
45×10
95×6–these were heavy!
85×10

Dead lifts(Romanian)
135×10
155×10
155×7

Knee/Leg extensions
110×10
150×7
170×7
180x6x2

a few hanging knee ups

But that was all–childcare was over so we had to GO!

Tonight we are headed to the mall in some fun clothes with the kids and gonna eat at a restaurant there. I haven’t been to the mall in about 3 months! I just love to shop–NOT!

Have a super Saturday–Love and prayers to all of you SWEETHEARTS!!
-Michelle

Thrursday’s Bonus workout!!


Well I got a BONUS workout of sorts yesterday…I was only planning to run, but DH wanted me to lift with him…so I did Smiling…I have a had time turning down an opportunity to work out with a HUNK!!

So this is how it went:
5:40pm arrive at gym- note that they now have a 2 hour limit to childcare…which is fine, I am never there longer than that anyway Smiling

r-bike 20 min…talked to a former client/personal trainer there she is going to compete an picks my brain constantly…and is very sweet about it
While waiting for DH to arrive,Run on treaddy:
intervals on odd mins starting at 3 min
9, 10, 10,11, 10, 9 for 2 min, 10, 11.5 and 11.5
my recovery was typically at 8mph

When I was done I was exhausted and the guy next to me said…”I thought your were going to run right off that thing, hee, hee” (he actually said, hee, hee, LOL Smiling )

so then we lifted Shoulders:
Military machine:
40×10
50×10
60×10

Freemotion shoulder press
25×20
35×15
45×10

Shrugs on smith
90x10x3

a series of arnolds, and lateral raises
didn’t count just worked hard

bicep curls ez bar
close grip 50×10
wide grip- slow 40x10x2

free motion bicep curls
25×20-way too light
35×20-too light
45×10-hard!

So today is Chest/tri’s and intervals again… After my photoshoot, whoohooo!!!

-Michelle

Superbowl Sunday!

Whooohooo! What a great day! My cold is almost gone!! and I am still loving my new gym 🙂 The Childcare hours are unreal… M-F 6:30am-8pm Sa-Su 8-5 So my DH and I got to go workout together both yesterday and today, what a great way to spend some quality time together on the weekend!! We did Back, Bi’s and Shoulders today: Lat pulls 60×10 90x10x2 110x8x2 Pull ups close grip 10 wide grip 5 Free Motion Lat(one arm at a time) 70x10x2 80x10x2 Shrugs 90x10x3 Barbell curls 45×10 65×10 ez-bar curls 40x10x2 Free motion rows 90x10x2 Shoulder press 45x10x2(one set backwards) 65x10x2 Bicep curl machine 30x10x3 bent over lateral raises 17.5#db’sx10x3 supersetted with 90degree db military 17.5#dbsx10x2sets Now I am going to try to go for a run…wish my lungs luck 🙂 -Michelle