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The Sunny Side Group!

I’ve recently realized something about myself that I do not like! I have a tendency to go through streaks where I constantly catch myself thinking about and focusing on, the negative side of things instead of the “bright”! I’ve heard the phrase “look at the bright side” so many times that it’s lost the intended affect. If my husband says, “look at the bright side…” I often just groan inside and then wander off and continue to bicker, mumble and complain to myself or other people. I do this despite the fact that I devoted an entire chapter of my book to the subject of “focusing on SOLUTIONS” instead of the “PROBLEM” at hand. For the most part, this is the way I live my life, but I still have those NEGATIVE streaks. The truth is, complaining, bickering, arguing, etc, ALWAYS causes my life to be frustrating, difficult and miserable!! This is why I’m confessing this issue to everyone and I’m bound and determined to break this horrible habit!! I’m asking everyone who reads this blog including my family, friends and even casual acquaintances to please hold me accountable. If you ever catch me writing, talking or even thinking about the negative side of anything, CALL ME OUT! I want you to BUST me on the spot! I’ve asked my husband to use the phrase, “focus on the SUNNY side, HONEY” instead of the old cliché’ “Look at the bright side” since that phrase seems to always trigger negative feelings in my mind.

I know that some people would much rather discuss negative rumors, gossip and many other situations of this nature. It’s very easy to and even somewhat enjoyable to get together with a small group of people and feed off this negative energy. I’ve been caught in this trap many times! I declare myself “GUILTY as charged charged”. It’s human nature to take the “easy road” by adding our own little negative spin to a conversation or even starting the flow of negative energy hoping that others will join in. We all seem to have a natural weakness for being attracted negative information. If you want proof just read the headlines in any news source, TV, internet, newspaper, etc. The headlines are almost always focused on negative stuff because that’s what attracts readers and viewers. In fact, I’ve completely stopped watching the “news” because it makes me feel depressed!

As I previously stated, focusing on negative things such as criticizing, condemning or complaining always results in making my life miserable! I recently to read a book written by the richest, most powerful and wisest man who ever lived. I believe success breads success and even though I’m not much of a reader, I decided to take 5 minutes a day to learn what this man had to say about true success. The man is King Solomon and the book is Proverbs. It has 31 chapters and I read 1 chapter every day of the month. Some tidbits that hit me really hard on the 15th of this past month. Proverbs 15:4 “Gentle words bring life and health; griping brings discouragement.”
15:15 “When a man (or woman) is gloomy, everything seems to go wrong; when she is cheerful, everything seems right” 15:30 “Pleasant sights and good reports give happiness and health.” The entire 15th chapter seemed to say to me, If you want to be miserable, unsuccessful, and depressed, hang around negative people and focus on negative information.

If you want a great life, full of joy, success and happiness, hang around positive people and focus on the “sunny side” of your circumstances. As a result, I’ve made a decision. From this day forward, I’m done poisoning my life with negative people, conversations, actions, thoughts, etc! Instead, I’m rededicated to hanging out and communicating with positive people, focusing on solutions instead of problems, looking for the sunny side of my circumstances instead of all the negative situations and events that occur in life.

I want to find at least 100 women who are willing to join me! We’ll call us “The Sunny Side” sisters! LOL!

This doesn’t mean that you can’t tell us about negative situations, events or problems that you are going through. There is nothing wrong with expressing these things to the group. Together, we’ll help each other find and concentrate on the solutions so we can get through tough times. We’ll team up to focus on the SUNNY side… honey! I’d like to incorporate this into the Rally Room (our TEAM BUFFMOTHER private women’s only group) since this is one of the many reasons I created the Team BuffMother in the first place! If you haven’t joined the Team BuffMother group I encourage doing so. It will change your life! If you already are a Team BuffMother member, and want to commit or re-commit to this positive group, please respond to this post.

Feel free to add your own special twist in your post but don’t feel obligated. It’s fine to just say something like, “I’m in! But, if you have any additional thoughts, insights and/or stories that popped into your mind regarding this topic, please jot them down in your post. Please keep in mind this is not a writing contest or anything like that. I know most of us don’t have tons of extra time and energy and I don’t want that to stop you from joining us. I’m member #1, who wants to be member #2, #3, #4…?

xoxoxo~
BuffMother!
http://facebook.com/groups/buffmother

 

“Sizzlin’ in 6″: Week 1; Day 2 GOALS!

My titles sure are a little bit boring this week, lol!  But it’s helping me keep on track…

It’ll really be fun to put more faces with names~I wanna SEE you~ it really helps me remember who is who :) AND I really do want to remember you! So if you can please do try to get your photo up so I can see your pretty face!! To get a picture (avatar) next to your comments on my blog simply sign up here http://en.gravatar.com/ with your e-mail and upload a picture.

http://en.gravatar.com/

 

Today is day 2, of our contest and it’s  time for setting goals, thinking purposeful thoughts and committing to a PLAN!!

1.Goal Setting~ …what do I want to accomplish?  Take an honest look at where you are at and make goals that are attainable, yet challenging.  A good place to start is by taking your pictures and stats.  Once you have that truthful baseline you can asses how you are going to get to your destination.  Another key item to keep in mind with goal setting is set an EVENT~ a beach party, a special reunion, a wedding, a photo shoot, a trip…that EVENT will keep you accountable to your goals when things get “tough”.

My goals:

To take one day, one week at a time.  I’m looking to succeed in baby steps.   I expect to be fit in mind, body and spirit for the summer. I want my Ending pictures to show awesome results but  My #1 goal is to keep God #1 t; and keep the rest of my priorities in line after that- God, Travis, Kids, Family/ Friends and then …fitness and work.

My fitness goals revolve little around my weight, but more around my health and fitness level.  I’ve been struggling with eating enough to fuel all my training for football- so I need to focus on EATING .  I also want to increase my running capacity.  I plan to put some MILES on my new running shoes this month!  The goal is to run 3-4 times a week!

2. Thoughts~ be sure to journal or blog here about what you are thinking- some questions to ask yourself are: where you are at in your health? what you’ve been doing with your time the past few month? are you happy? how have you been eating?, etc…

My thoughts:

I have been in a season of “rest” for about 6 months.  I’ve recharged a lot, built up my immune system and increased my overall health.  The issues I had last year with stress are past me now.  Now it’s time for me to attack!!  I’m excited to attack all areas of my life again.  Fitness wise- I’m very excited to be sizzlin’ for my birthday.

3. Commitment~ It is important that you decide to stay committed…don’t allow yourself to QUIT.  Even if you miss an entire week of workouts due to a cold, you MUST NOT quit!  It’s never too late to start again!  The only way anyone ever attains their goals in life is by NOT QUITTING!  Decide here and now that you won’t quit!

My Commitment:

I am committed to my fitness…it is my medicine and it is VERY important to every aspect of my happiness and success in life.  Being committed to fitness is not a choice…I will never quit and I am committed to this plan for the next six weeks!!.

 

What are your goals?

Are you thinking on PURPOSE?

Are you committed?


I am!!  And that’s why I will be Sizzlin’ in 6 weeks~ come on the journey with me!!

Whoohoo, It’s gonna rock!!

Michelle

p.s. today’s workouts

Lift Lower Body and ABS:

LOWER BODY- Circuit- do all exercises lower body in the order as listed; repeat the circuit 3 times.  #1 then immediately #2 then immediately #3 etc…then the entire series again for 3 rounds

LOWER BODY
#1-Squats or smith squats or hack squat machine
3 sets x15 reps
#2-Calf raises
3×10
#3-Stationary lunges or smith machine lunges
3X10
#4-Dumbbell Dead lifts
3×15
#5- Leg curl machine or Ball Leg Curls
3×10
#6-Leg extension machine or Laying side leg lifts
3×15
ABS–CPTME….SIMPLE 7 for 7
Passive Abs
Sit ups- hands on hammies
Vacuumes!! 10- 10 seconds daily
Knee ups- roman chair are best
Traditional AB crunch
Ball Crunches
Cats/Dogs
Other

Sizzling in 6 day 2 workout PDF for download

 

quick HI – value family

www.BuffMother.com

HI!! Just wanted to say HI and Happy Monday to you all!!  it is a rainy day here in hogville (AR)…anyhow, I have been working on the BBB contest stuff all day– we are close to announcing a winner!!

We went to the lake yesterday with some family friends…it was the first time I had been on a boat in at least 10 years, lol!  Isn’t that crazy!  Guess I’ve been busy, lol!  I get to go out tonight for a b-day dinner with my BIL and SIL, who I really value!  It is fun to have some family close by to share a little of our lives with.  I value family~ family has taken on a new spin in my life over the past year or so…I’ve always valued my immediate family- Travis and the kids, but not so much ALL of my family.  I guess family can be taken for granted a bit when you are younger…I think most people have a streak in their life where they just break away from their family a bit to find their own road in life.  I am now on the other side of that part of my life, at least I think I am, lol!!  Anyhow like I said I feel more love, care, concern, interest when it comes to my family these days, I really do VALUE them- flaws and all.

Hope you all are fired up for this week!!! I sure am…33 here I come!! WooHOOOOO!!!

Love,
M
p.s. I missed my workout again today~ Mondays are tough…I should be like Patti and just decide to NOT workout on Mondays, that may be a smart way to help with the “guilt” lol!

Legs and LEGACY!

 

www.BuffMother.com

I am a firm believer in firm LEGS and leaving a great LEGACY!!  I want my family to be proud of me while I am here on earth and while I am long gone.  I want my actions to leave a lasting positive imprint on my family, friends and even strangers :)

Here is a simple exercise to help you towards living your life with a LEGACY PERSPECTIVE (once again it’s an excerpt from my book “Hormonal Timing by BuffMother!” : http://www.buffmother.com/store.html

Success Tool #6-The 24-HOUR Legacy Test

Imagine that today is your last day on Earth.  Your entire legacy will be based solely on the imprints you leave behind TODAY.  If you are a mother, your children will model their behavior based on what they see you do or not do TODAY.
That’s right, you have just 24 hours and your children will mimic every imprint you leave behind.  They will also pass these imprints on to their children and so on…your legacy from this one day will live on forever in future generations!!!

For this ONE DAY:
What will your attitude be like?  Circle one:
Unstoppable
Poor
Great
Will your children hear you complain?
Will you make excuses all day?
Will you show anger toward anyone?
What will you choose to eat?_________________________________
Will they see you take even 5 minutes to exercise?
Will you hug your children/husband?
How many times will you say “I love you”?
What kind of language will you use?
Will you say things that encourage those around you?
Will your focus be on you or will it be on those you love?
Will you focus on positive things or negative things?
Will you sit on the couch and watch TV?
Will your kids see you drink water? Coke? Beer/wine?
Will they hear you laugh?
Would you take a few minutes to show them how to work hard on something?

Was this 24 hour period extremely different than your  normal day?  Did the “legacy perspective” have an influence on your thoughts and test answers? You must realize the incredible power you have to influence future generations simply based on the choices you make on a daily basis.  Everything leaves an eternal imprint!
Think of the huge payoff here!!!  You can have a positive impact on your great, great, great, grandchildren simply by making positive little choices each day.  Every good decision you make from today until you die will benefit your family for generations to come.  You have TOTAL CONTROL over the most important aspects of your Legacy. Imagine how incredible your life would be if you lived every single day according to your answers on this 24 HOUR LEGACY TEST!!

Today I did Legs at the gym:

Warm up r-bike 12 mins while reading Oxygen
Leg press (both legs)
90×20×2 + 10 calves
180×20x2sets+10 calvesx2sets
270×10×2

One leg at a time seated Leg press
45×10
70×10×4

Seated Calves
90×10×3

Smith lunges
50×10×3

Butt squats
50×10×2

Side lunges
one big set of about 50 reps
LOTS of leg stretching in between all the above sets

Walking lunges
55×15×2
Dead lifts
55×20
55×12

Leg extensions
130×10×2 toes out
150 x10 toes straight

That was it!
Now…to try and relax a bit with my girls…the boys are off doing their thing, so us four are going to hit SAM’s Club and maybe somewhere else :)

Keep your LEGACY Perspective~
Love,
Michelle

Thankful Thursday

www.BuffMother.com

Thank YOu all for the super sweet welcome home!
I really am so thankful to have been able to go with DH to Chicago in the first place.  I needed the “rest” so badly!!!
Other amazing things I am thankful for:
All of you~ it is so awesome to have friends and teammates who have such a great enthusiasm for life!!
My MIL~ she watched the kids for us when we were away
Family Friends~ took Gunner with them on a ski trip to CO!!!
My DH~ man he ROCKS!
My Kids~ I sure am blessed with amazing little people in my life!!!
My Jesus~ I am free from the bondages of my sin because of HIM~ AMAZING GRACE!!!
Last night when I layed down to sleep in MY BED! I was very thankful for it…hotels are never as comfy as your own bed :)…
I slept like a baby :)

Anyhow~
on tap for today is to work on a few training programs
workout
go to the park…It is AMAZING outside!!!
unpack

let’s get after the DAY and make it a THANKFUL DAY!!! We all have so many amazing blessings…take a moment to thank God for them!!  Isn’t “thank you” one of the magic words?

Thanks!!!
-Michelle