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New Week, New Plan!

New week, new plan!

I’ve joined in with Darcie on the workout every day challenge she made to herself…I am 3 days in Friday was 20 mins fasted cardio/lower body, Saturday was upper body lifting and yesterday was a hills run for the first time since I broke my toe– it hurt a bit on the last 3, PLUS, I spent a lot of time outside cleaning up the yard and chicken coup AND watching football!!

I’m so loving fall and football…all the teams I wanted to win, won!

 

This week’s POA~

Today: fasted cardio on Bike and lift Chest Tri’s in pm

Tues: fasted cardio and a run in pm

Wed: fasted cardio and legs in pm

Thurs: an interval run

Fri: lift Back/Shoulders/Biceps

Sat: lift Chest/Triceps and Run

Sun: some fasted cardio

A bit more cardio this week to get my body rolling on a detox phase. I am boosting, but will be pushing towards more endurance and “cleaning” up the diet.

We’ve got a bit of a cold rolling through our house, Gunner and Gracie are both home from school today.  I’m hoping no one else gets the crud full force!  I can tell I’m fighting it a bit, but I won’t let it win!  My plan is to have an amazing week!!

Hope you have a great week too!!

The Key to your Motivation is to Encourage others!

Thoughts

Sorry, I’m a bit slow at getting the contest post for today written, but think it’s got some GREAT info in it:

Also, be sure to READ and COMMENT on Kim’s Featured “SEXY ARTICLE”:
Today has proven to be a good day of DEEP Thoughts.  I’ve been in a time of indecision on how to proceed with my business.  I am 100% committed to being a leader in the fitness industry forever, but I am not sure of my NEXT BIG MOVE?  If you would, could you please pray for guidance and for God to open up doors toward the right path that will help me complete my MISSION on earth?  I want so much to help people know what I know about fitness, life, confidence, hormones, goals, dreams, business, etc…  And I want to learn more!  I am hungry for SUCCESS and wanting to help others BE SUCCESSFUL in the process!

6 Daily Goals– that will be topics in my daily journal

  1. Cycle day- 12 I feel like I’m close to ovulation…a bit of ovary tenderness, a bit of a tummy bloat, a bit more emotional, but overall really happy.  I am really at peace despite being “injured” and I even feel a bit sexy
  2. Weight- 132.8..I didn’t end up weighing yesterday, but this number being up was pretty much expected.  Sitting on my butt doing NOTHING, taking advil, etc… doesn’t lead to weight loss, lol!  I think a short walk will be nice and tomorrow I’ll attempt a light workout.
  3. Sexy To do’s– Finish my “pedicure” that I started yesterday.  Also, I’ve been going through my extra make up and cleaning it out along with discovering some fun items I forgot.   I’d also like to organize my thoughts about my APRIL THEME- “ABS APRIL”!  Should be a fun SEXY focus for the month.
  4. Workout- a walk– probably only 10 mins, but it’s something
  5. Meal POA- NO CARBs…no workouts for my body means no glucose burned which means my insulin resistance is in full force and carbs can’t be consumed or I FEEL IT as “Sludge” in my veins. Sad but true   Some foods I do plan to eat: salad and STEAK.  I have a ribeye that needs to be grilled ASAP!  Gonna cook it now!
  6. Sexy Actions– Wear perfume.  Hubby accused me of not wearing any last night…he said he was the only one who smelled good in this relationship~ WHAT?! I’ll show him, HA!

Time to get some things done besides THINKING today!! Toodles!!

-Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

7 days to Go!!

HEY!!
Just 7 days to go in our 21 day kick the habit contest!! That’s just ONE WEEK…
I know you can focus for 1 week~ WE GOT THIS!!

Today’s post:
http://therallyroom.com/node/51913

Hit it hard!! I’m watching you, lol!!
-Michelle

My plan for the week.. is to lift a bit heavier this week.
The last couple I have been doing sets of 10 now this week I am going to go to sets of around 6 reps.

Here it is:
Moday-
Workout at noon with dh…lift chest/tri’s and do intervals(most likely run)

Tues-
Workout:back/bi’s/shoulders intervals or spin class 🙂

Wed-
Workout:LEGS!! I love leg day. The goal is a sore butt and I will get one!

Thursday:
Run intervals outside and some sprints!!

Friday: Workout: Chest/tri’s and spin? or intervals on upright bike

Sat: PICTURES??? I never got my starting contest pictures done, I am way over due for a set of progress pics…the last ones were done in early Dec
Workout: Back/Bi/Shoulders and run outside

Sunday:Church…we will make it this week!!

I am so excited for the week!!
-Michelle

~~~~

7 Days to Go! “Top of the HOUR” to YA!!

BuffMother's picture

Sat, 2012/02/18 – 2:46pm — BuffMother

7 Days to Go!

Just one week– you and I can focus for 1 week…we can do it!!
Today’s task is simple– I want you to ask yourself this question at the top of every hour:
“What do I need to do right now to move towards breaking my habit?”

Here are some of how I expect to answer:

6:00am- Get my young and spry body out of bed!! GET UP!!!
7:00 am- Kiss my kids goodbye for the day…make sure they know I love them
8:00 am- Eat some eggs and then Clean my Kitchen
9:00 am- do my online time
10:00 am- eat a mid morning snack of an apple
11:00 am- prepare my errands for the day- post office trip, trip to dry cleaners, etc.
Noon- eat a healhty clean lunch like: romain/spinach salad with chicken, olives, tomoatoes, nuts and some ranch dressing
1:00pm- clean the kitchen up
And so on….

Use the top of each hour as a cue to keep asking yourself “what do I need to do right now”… to progress towards my short-term and LONG TERM Goals!

Workout ideas for today-

Beginner:
Lift Lower body Circuit

 

LOWER BODY
Squats
3 sets x15 reps
Calf raises
3×10
Stationary lunges
3X10
Romainian Dead lifts
3×15
Ball Leg Curls
3×10
Laying side leg lifts
3×20

Experienced:
Lift Back

 

BACK, BICEPS, SHOULDERS
Pull-ups (assisted)
3×8-10
Upright rows
3×8-10
Rows
3×6-8
DB Bicep curls
3×6-8
Lat pull downs
3×6-8
Bent over lateral raises
3×6-8
Standing DB W-Military
3xfailure
Crunches 3×15 slow
Barbell bicep curls
3×8-10
Knee Ups- to front and sides
Intervals-

Focus, Focus, Focus and Do what you need to DO!

-Michelle

~~~

It’s working!! top of the hour cues!!

BuffMother's picture

Mon, 2012/02/20 – 10:52am — BuffMother

The task for today is working “Use the top of each hour as a cue to keep asking yourself “what do I need to do right now”… to progress towards my short-term and LONG TERM Goals!”…I’m staying focused, keeping my kitchen clean and getting stuff done!

YAY!!

Yesterday was a great day off…I worked outside clearing some brush, burning some brush and found that my tulip bulbs that I planted last fall are sprouting.  I had planted them upside down and thought they wouldn’t work, but at least some of them found their way to the surface :garden:

The twins and I also practiced some softball…they are total beginners and it’ll be fun to see how they progress this season.  Gracie did really well at her try out, but the poor girl got hit in the shin with a grounder!  She’s convinced she does NOT want to play anymore, which is really too bad!!!

I missed my second leg workout last week, so that’s on tap for me and my workout buddy, Gunner, today!  Everyone is healthy here finally and I am feeling excited for the spring.  I can feel MARCH coming.

March 1 I’m headed to Keystone for a ski trip…I’m thinking I need to prep for that a bit this week.  I need to be sure I have clothes and a body that can endure the altitude, cold and crazy muscles involved. I’m also going to go tanning and get my hair done this week….I feel the need to primp a bit!

I spent a bit of time this morning looking at my last set of progress pictures.  They were on December 5th…it was a couple weeks after I had been sick for a month.

Here’s one of them:

I think I’m looking a bit leaner since then, but I do need to take a set of pictures to compare.  I’ll plan to do that this Saturday.

We’ll the TOP of the hour is coming again– time to refocus and stay productive!!

Have a super day!!

-Michelle

Checkin' In


HI girlies!!
Just wanted to check in with my BUDDIES!! I have had a GREAT week and really am feeling so blessed every second of the day. God has really shown up BIG TIME for me this week~ as HE always has for me in the past! I feel so loved by my LORD!!! Shooting our exercise DVD’s has really been a ton of hard work, but really fun at the same time! I can’t wait for all of you to see the finish product and infomercial.
Even though things are going great…I am so FRIED!!!~ we wrapped up our first day of shooting this afternoon and WOW!!! I have not worked out this much EVER. 5 hours yesterday and today at least 6 hours!
We have 1 more long day of shooting then I will take SUNDAY totally OFF!! I can’t wait to wrap on shooting these DVD’s~
I’ll be back with all of you full force on MONDAY! Have a GREAT weekend~
Love ya,
Michelle

T-I-M-E Equals Love

Pastor Cass yesterday in his sermon talked about LOVE! Do you think he knew that it was our topic for the month? <br>Anyhow one of the things he said was that “T-I-M-E spells Love”. He was talking about in regards to our kids, but I believe it is true for a instances.<br>Be sure to be giving your time to the people and things you LOVE! Because TIME spells love!

So my time today was spent with my family. My BIL who was here visiting for the past week and MIL who’s been here since Christmas are leaving tomorrow for the COLD tundra of Fergus Falls, MN that they call home. It is always sad to see them go.

Also, I decided to take a few days off of working out…probably until WED. I needed a little “break”, but plan to come back full force with a GREAT POA!

In other news….I now have the HT Pills in hand and they are ready to ship out for anyone who wants to buy them. Also, the book After Baby ABS should be here the end of this week shipped out no later than next WED or Thurs for anyone who is expecting one…Thanks again for your patience with me on them~

Gotta go to beddy,

Love!!

Michelle

Gettin’back ON TRACK!


I have to admit, I’ve been a bit slack about working out and my eating the past week or 2. It started with hurting my shoulder/neck a bit…so I didn’t lift upper body for over a week…then my b-day and VBS made it crazy chaos around here, and also PMS has been in full force. SO I am on fire to regain consistency for this BOOTY challenge!!!

It is gonna be just the focus I need.

Last night I lifted with DH- now he is on a 4 day split, so our workout was Shoulders/traps/ grip—I skipped the grip work 😉

10 min r-bike with 3- 30 sec intervals
Shoulder press warm up
AB Wheel 20 reps- love this thing!!
Hammer military
90×10
110x6x3
one arm db military
25×10
30x6x3
Cable upright rows
50×10
80×10
90x8x3
Cable lateral raises
15x10x3
Shrugs
90×20 too light
180x10x2

Elliptical cool down 5 min-

This workout was good, and my shoulder felt perfectly fine :)…thank God for chiropractors. One thing I should note is that my BUTT is still “raw hamburger” sore from Tuesday! I am amazed and happy! So the plan is to do chest/tri’s today and legs/booty on SUNDAY or Monday

Also I plan to do a simple liver clense this week- really all it takes is 1 day- but you are supposed to drink a quart of apple juice daily for the 5 days prior to the major clense part…so I will be doing that starting today- BRING on the extra CARBS!!–so I should have some killer cardio to go with that!

Well I am off to get all of us ready to hit the gym, enjoy the DAY~
Michelle