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6 S’s of Success!

I’m here to report that my “Buffing Phase” is going quite nicely this month~ Yay!! I’m on track to be at a good solid 125 for the Warrior Dash race in 3 weeks!!

The past 2 days I’ve weighed in at 127!!!  And the cool thing is I’m at my “ovulation” time too~ NICE!!  It’s so nice to finally see the scale go down after months of being rather STUCK at 130!!

I attribute my success to a few things:

  1. SPRING TIME!! I have so much energy when it’s warmer out- I’m more active and I’m outside so much more
  2. SQUATS!! I am back to doing REAL squats and deadlifts–the smith version just isn’t the same!! I’m STOKING my fat furnaces!!
  3. SKIMPING on my CARB intake…I’m finally keeping my carbs under control! Eating less than 4 servings a day and upping my protein intake!
  4. SUPPLEMENTS~ consistentcy with supplements–Multi, Calcium, HT Pills, Fish Oil, Joint, Addrenal, NO2 and I’ve gone off of Creatine for a bit.
  5. SPINACH, salads and other greens– I’ve been eating my greens!
  6. SUPER focus on increasing my AEROBIC fitness– this helps your body build more mitochondria which helps a person burn fat!

Yesterday I had all intentions of going on a run, but I got sucked into working on the computer all day and then had to get ready to go to town.   I hopped into the shower and it dawned on me that I totally gapped out about going for my run!  OH Well…I had worked out 4 days in a row, so a day off must have been needed.

A run is on tap for today and then some OUTSIDE work on my farm.

Have a good one!!

Love,
Michelle

14 days to Go…Kicking the Haibt!!

14 days to GO!!

Well, 1 week of the contest is over and we are ready to rock the next 2!!

There are 14 days of the “Kick the Habit” contest left, and I feel my Mojo on the rise~
How are you doing?? More focused than ever I hope!!

Be sure to visit the rally room today for your task, some encouragement and workout ideas:

http://therallyroom.com/node/51849

I had a champion weekend as planned!!

Sunday- ran hills- I did 5 x approx 200m hills…and one killer LONG one of about 400 -500 meters~ i should measure them some day! Then I finished with 2 100 meter sprints on the flat grass– they felt so easy after the hills!

Monday- Chest
Tues- Legs
Wed- a run and mish mosh of plyo type exercises and abs
Thurs- back
Friday- Legs
Saturday- off
Sunday- a run and mish mosh of plyo type exercises and abs

Alright!!! it is starting to get close to “CRUNCH” time for this contest….I know that every day I get more and more intense  about kicking and attaining my habits!!!

Let’s make these next 2 weeks our best yet!!

-Michelle

 

~~~~

14 days to go…one thing

BuffMother's picture

Mon, 2012/02/13 – 9:24am — BuffMother

Welcome to week #2 of our 21 day Break the Habit!!  Just 14 days to Go…
I hope you enjoyed week #1 and that you feel 7 days closer to breaking or attianing your habit.

If you missed any of the posts from last weeek with tasks, workouts and tips for helping you “Break the Habit” take a look at the– 21 day Kick the Habit book-– below the main post there are links to each day’s email, tasks and my blog posts for the contest.  Enjoy!

Your task for today is to follow up on your POA (plan of attack) that you wrote up yesterday, by doing ONE item at a time. Since most mothers are forced to multitask, It may feel odd to focus your effort on ONE thing at a time. Studies prove that by focusing on “one thing” you’ll do a better job and feel less stressed while doing it. Singular focused actions will catapul you to breaking or attaining your habit!!

 

Beginner Workout Option:

 

Circuit- do all exercises for upper body in the order listed and repeat the circuit 3 times.
EXERCISES
UPPER BODY
Push ups on knees
3 sets to  failure
Rows- bent over holding dumbells
3 sets of  10 reps
Chair dips- for triceps
3 sets to failure
DB Military Shoulder Press
3 sets of  10 reps
Bicep Curl
3 sets of  10 reps
Tricp extension
3 sets of  10 reps
Lateral Raises
3 sets of  10 reps

 

OR…

Experienced Workout Option-

 

Paired circuit- do the 2 exercises in the same color continuouly with very little (15 sec) rest between sets.
CHEST, TRICEPS
Bench Press or Chest Press
3×6-8
Tricep Extensions
3×6-8
Incline DB flys
3×8-10
Tricep bench dips
3xfailure
Cable flys
3xfailure
Tricep Push Downs
3xfailure
Knee Ups-to failure 2-3 sets
Crunches 3×15 slow

 

I am off to do ONE thing at a time, ONE step at a time toward success!!

-Michelle

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“21 Day: KICK the HABIT”– EMAIL for day 8; 14days to GO!!

BuffMother's picture

Mon, 2012/02/13 – 9:27am — BuffMother

Well, 1 week of the contest is over and we are ready to rock the next 2!!

There are 14 days of the “Kick the Habit” contest left, and I feel my Mojo on the rise~
How are you doing?? More focused than ever I hope!!

Be sure to visit the rally room today for your task, some encouragement and workout ideas:

http://therallyroom.com/node/51849

 

Let’s make these next 2 weeks our best yet!!

-Michelle

~~~~

“21 Day: KICK the HABIT”– EMAIL for day 8; 14days to GO!!

BuffMother's picture

Mon, 2012/02/13 – 9:27am — BuffMother

Well, 1 week of the contest is over and we are ready to rock the next 2!!

There are 14 days of the “Kick the Habit” contest left, and I feel my Mojo on the rise~
How are you doing?? More focused than ever I hope!!

Be sure to visit the rally room today for your task, some encouragement and workout ideas:

http://therallyroom.com/node/51849

 

Let’s make these next 2 weeks our best yet!!

-Michelle

~~~~~

 

 

Just do it! 6 Week Contest

Just do it! 6 week performance results based contest is set to Start on Monday the 18th!!

The coolest thing about this contest is that it’s YOU competing with YOU!!  We are going to have 5-6 TESTS that you will do the first and last weeks of the contest so that you can see how much you’ve improved in each area of your “fitness” over the 6 week time frame. Each TEST will also have a point system attached to it so that you MEASURE your results against others results too also, which will help the judges determine who wins! YOUR goal will be to improve on each of the TESTS as much as possible over the 6 week time frame and therefore get as many points possible.  The cool thing is that once you do the contest once you could always repeat it in the future and compare your points from your previous results.

You may be wondering, What are the tests?  Well….I’m not going to tell you ahead of time!  I don’t want anyone to get a “head start” or be concerned about how good or bad you may do on the specific tests until it’s TIME to do them, lol!  The element of surprise is key to getting your baseline, starting test results.  I will assure you that the TESTS will be stuff all of you can do!  There will be built in substitutions for various fitness levels or physical constraints.

MY goal during the 6 weeks of the contest is to help you with weekly tips on how to improve in each of the TESTS.  The first time you test may be the first time you’ve ever done it, that’s okay….that only means you’ll have an even bigger chance of improvement.

The HELP I’ll be giving will be instructional, educational and applicable to making you perform better for your end of 6 week testing session.  I’ll be uploading video, photos, articles, insights, tips, exercises, drill,  etc… to the Rally Room throughout the 6 weeks so that you can see great gains in your performance!!!

I thin this contest will be a blast!  You’ll love it because it’s not all about visual or weight results it’s about PERFORMANCE RESULTS, so anyone can compete and anyone can win!!

Details:

Start date~ January 18-26, 2010

End date~ February 28th, 2010

Prizes; TBA; They’ll be good, promise!!

Judging criteria- Points and Participation (blogging your journey and encouraging/helping others through theirs)

Prize eligibility requirements:

All contestants must be active members of the female only Team BuffMother Rally Room (www.therallyroom.com)
All contestants must officially enter by simply posting a comment in the contest post in the Rally Room(late entries will be allowed through Tues, Jan 26th)
All contestants must submit  via e-mail a final entry form to michelle@buffmother.com by March 8th, 2010- I will provide a simple “form” for this and will include your basic information, a photo of you, start and finish testing results and your thoughts on the contest
So…If you want to join us on this fun Fitness Adventure, just sign up at www.therallyroom.com!! Everyone can do this!!

BuffGREATGREATGRANDMother!!!

I’ve been inspired by the Focus on Soulution theme for the month. In the planning stage of that, I put each day’s topic on a calendar. NOW I’ve taken that concept to my life….Each day I’ve written down my “project” and refuse to be “free” until it is done. Today, I got it DONE by 1:15~ what a great feeling!!Then I went shopping at the NATURAL FOOD store…bought Ezekiel bread for the first time EVER(yum)~ some rose water, some green drink, some oregonal, some natural olives and some other stuff…It was fun to browse through all the unique items in the store. I could have spent hours 🙂
Another cool thing that I’ve been thinking about is doing some boxing training…one of my clients really helped give me a “push” on this one- thanks for making it sound so FUN! Anyhow, I got in contact with a girl on MY SPACE not realizing I KNEW her and found out about a women’s boxing class at a local gym~ I may have to try it out…but need to wait for my ankle to finish healing. It is still quite sore from my sprain 6 weeks ago.I am getting really EXCITED to workout again…just what I had hoped for! I don’t know what I’d do if I LOST that desire~ I don’t plan on EVER quitting. I’ll be a BuffGREATGREATGrandmother!!

Love ya,
Michelle

7 week countdown is on!!!


Alright!!! it is starting to get close to “CRUNCH” time for the contest….I know that every day I get more and more intense and nervous about it!!!

The last show I competed in was in July of 2004. I quit competing because of the “illegal substances” used by many of the athletes and realized I did not want to compete in that atmosphere.

Last year I was tempted to do many contests, but never “pulled the trigger” on actually entering a contest.

NOW!! This Southern States Classic on April 8th is my testing ground. I am excited at the possibilities and in the fact that it is a “NATURAL” contest. I am excited to see what the contest holds!!!

I am also so pumped that Shellie, my super friend and STUD of a client is going to be on stage with me!! She is has come so far and impresses me more everyday with her passion for fitness.

Another cool thing about the contest is that Laurie St. Michael, the Sales Manager at my new gym, FUSE. Is a super all star make-up, hair and Competition color SPECIALIST!!
She has tons of experience doing color for all the big name bodybuilders at the OLYMPIA and many other shows for Jan Tana…the leader in contest color. So she is going help do my color and maybe Shellie’s too!!

So lots of fun stuff to look forward to!

I also have to report that I had a great leg workout yesterday and chest/tri’s/bi’s and running today.

My eats have been not the best :(…this stomach flu and kid’s b-days have been testing on me. BUT- I will be strict from here on in!

7 weeks and counting!!!
Thanks for the constant source of motivation, I love you Gals.

My plan for the week!
#1- To get healthy!! I have been fighting this sinus gunk for the past 2 weeks…if my sinuses don’t stop it, I will have to go get antibiotics.

#2- To get some major work done on my website and my book 🙂

#3- to eat CLEAN…my being a bit sick and having birthday parties this week has made my eating a little less than great. It is crunchtime! 7 weeks to the contest, yippie

#4- fit in a spinning class this week, I am dying to kill my booty :0

Monday- Workout at 4 pm…do shoulders Back and intervals on bike
Tues- Workouts at 10 am ish…do Legs and maybe run a bit
Wed- workout at 10 ish…do chest tris and run or spin
Thurs- DH’s Birthday…play it by ear but DAY OFF most likely 🙂
Friday- do Back Bi’s and shoulders
Saturday- workout with DH…legs
Sunday- workout either at home…run or go to gym with DH

LOOKS good now to put it into action!!
-Michelle