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It take’s BRAINS to be SEXY! (3 steps)

Our SEXY FOCUS is just barely underway and it’s time to set goals, to have purposeful thoughts and to commit!! 3 Simple steps will help your mindset be prepared for success in this 6 week journey to SEXY.

It takes BRAINS to be SEXY!

STEP #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 (this week’s challenge).
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 to set an “EVENT”, a specific timeline,  to hit your goal. An event like a birthday party, a special reunion, a wedding, a photo-shoot, a trip…Build up your excitement for that EVENT!!  It will keep you accountable to take the daily steps needed in order to attain your goals.  It will get you through when things get “tough”.

#2 Control your Thoughts~ Have purposeful thoughts…
Be sure to journal or blog somewhere about what you are thinking.
Some questions to ask yourself:

  • Where am I at in taking care of my health?
  • Do I need to visit the Dr.? or enlist professional help?
  • What have I been doing with my time the past few months?
  • I’m I “over-booked” OR “under-booked”
  • Am I happy? What will make me truly happy?
  • Have I  been focusing on fueling your body with the NUTRIENTS it needs?

#3 Commitment to your goals~ Quitting is not an option..
Are you committed to follow through? 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 or a super busy time…. You MUST NOT quit! If you falter a bit, that’s normal! The real winners dust themselves off and start again without looking back! The only way anyone ever attains their goals in life is by NOT QUITTING! Decide here and now that you won’t quit! Let’s use keep our minds positive, strong and engaged!!

It takes brains to be Sexy!!
Your braininess,
Michelle

p.s. Today’s workout suggestion~
Lift Lower Body and ABS

“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

 

Wrap up for the week and WHAT IS your plan???

Hello!!
Happy Sunday—I am a bit bummed…we missed church today, so I feel like I am missing something–

The weather this weekend has been beautiful- much cooler and a bit breezy…so much better than the triple digits we had all of last week.

So I got my booty out for a run outside and dang! that was a killer!! I’ve only been running on the treddy as of late and MAN- it is so much more effective outside. While on my run I decided my goal is to keep up with my outdoor running and get TRACK ready in 2 weeks. I have not ran on the TRACK since my Junior year in college–so 10 years!! Can you believe it? It is a mental demon of mine, I want to go to the Track, but I am scared kinda–I know it sounds weird, but I have a lot of emotions tied to it.

Well, I am having good success buffing–my tummy is getting smaller along with my booty, lol. Speaking of which–I am an Apple body type as I have stated many times, but that does not mean that my butt doesn’t get fat–it does. And it has been a little bigger here the past month (my DH says it is a medium size instead of its normal small size version, lol) I have a good distribution of my fat–meaning I gain weight very evenly all over my body, but the first and last place I gain and lose is my stomach. 127 is my current weight–my goal is to be 126 by FRIDAY- so one more pound this week–very doable!

My wrap up from last week looks like this:
Monday- Chest/tris/pushups 4 min elliptical warm up, no intervals- electricity went out at the gym
Tuesday- Back/Bi’s Shoulders- 12min warm up- 20 min running intervals-10 min steady r-bike and Grocery shopping- this has to count as some sort of cardio, right?
Wednesday- OFF totally
Thursday- officially started buffing- took some pictures of me at 128 17 min r-bike warm up- KILLLER LEGS
Friday- Chest/tri’s/push ups/ tons of abs- warm up 30 min r-bike, GREAT intervals run on treddy 28 min total
Saturday- Back/Bi’s/Shoulders only 8 min warm up
Sunday- Run intervals outside- make ab video weight =127

So the plan for this week is the following:
M- Legs
T-Chest-run outside
W-back-intervals on elliptical
Thurs-Legs- run too? Hard on leg day but we’ll see
Fri-Chest-intervals on elliptical
Sat-Back, run outside-snap a set of progress pictures- goal is to weight 126 at this point 
Sun-off

Did you week turn out to be a good workout week? And What is your plan for this week of workouts?

Have a super sunday!!
-Michelle