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“T” abs challenge: Fab Abs Day #5

Day #5 is upon us in our focus on our ABS or Core or Tummy or Pooch or Gut or Beer Belly Laughing

 

Okay so you get the point…we are in a continual war against our belly and constantly use our core in basically every move we make, so It is vital that we work towards keeping it strong!

 

In you workout today, and as you go through your be constantly focused in tightening and engaging your core.

 

The Day #5 Fab Abs Challenge is to do at least 15 vacuums of about 10 seconds each as you go through your day!

 

Vacuums are simply sucking in your tummy!
I find they produce HUGE results~ they work your
TRANSVERSE abs. “T-ABS”

These are highly important muscles that act as a “girdle” around your waist. The muscles run HORIZONTALLY and HOLD your organs in place.
They get stretched out from pregnancy, weight gain, inactivity, sickness and they need to be rebuilt!!  VACUUMS will do just that!
T ABS are worked whenever you practice good posture, and will respond even quicker if you aggressively work at rebuilding them through
exercises like vacuums.

One of the easiest ways to do them is to stand with your hands on your knees and suck your tummy in. Try to pull your belly button to your spine. You can do vacuums anywhere anytime- I did some last night while brushing my teeth and this morning sitting in the car.

 

Remember it works if you WORK IT!!

God Bless,

Michelle

www.dietbet.com/buffmother

First off, I need to say Happy birthday to Darcie!!  TEAM BuffMother would be totally different without you– I appreciate you so much and am so glad God brought you into my life.  I hope your day and year are amazing!!

 

Next, I wanted to just give you a “sickness” update. I am still on the mend. Probably at about 85% healthy. My lungs and nose are still a bit stuffy– and energy levels  are not at their normal just yet. Hoping that by mid week I’ll be feeling better.

 

Thirdly, I recorded a video today about my new Diet bet

 

Fourthly, I also recorded a video about Gym Angel Energy Angel…

https://fbcdn-sphotos-h-a.akam…a4733d224ca126462fa8

 

 

Fifthly, I’ve decided to start training clients “in the gym”…working on my POA for that.  I’m excited about it though.  I’ll post more info about it soon!!

 

Anyhow, I rode bike this morning, but I’m taking today off lifting workouts. I need to HEAL UP from leg workout on Saturday and knock this flu out for good!

 

Here’s my POA for the week:

M- Bike 20 mins

T- Bike 20 mins/Back lifting

W- Chest lifting and easy run

Th- Bike 20 mins and Legs

Fri- Run

Sat- Back/Sh/Biceps

Sun- run

 

Abs daily in prep for FAB ABS FEB!! WE start the 2nd on DietBet.com/BuffMother and here in the Rally Room (www.TeamBuffMother.com)

 

Let’s have a great HEALTHY week!!

The Key to your Motivation is to Encourage others!

www.BuffMother.com

True Insights

Finally!!! I have time to sit and truly blog!  I’ve been so busy keeping up with all the new member registrations, questions, contest info and questions that I’ve not taken the time to truly “REFLECT” on my own goals for the 6 to Sexy contest.

It’s already Day 3 of SEXY!!

If you haven’t already please visit today’s Contest POST:

http://www.teambuffmother.com/…-day-3-4-daily-tasks

And do your Week 1 Challenge (my big GOAL for TODAY)!!

Week #1~ 6 Weeks to SEXY! (6toSexy) Stats, pics and WHY?

Today’s workout will be~
Fasted bike (just finished 28mins) and this afternoon Lift Lower Body and ABS…I had to skip the LIFTING yesterday due to cracking bruising and cutting the back of my heel with a chair, hubby having a flat tire and simply running out of TIME/Energy.  I did however get in 20 mins fasted biking…so that’s better than NOTHING!

Now to reflect on yesterday’s “It takes Brains to be SEXY” assignment:

3 Simple steps  to help your mindset be prepared for success in this contest.

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.

~Start by taking your pictures and stats (I will do this today!!).
Even though I don’t have the pics or stats fully taken, I KNOW where I am at. I am weighing in daily 131 to 133 pounds which means I am holding FAT in my tummy and upper body mostly. My fall clothes are all tight and trust me the weight gain is NOT MUSCLE   The cold hard truth is that I’ve been slacking on my diet and I’ve also been “skipping” some of my workouts.  Time to buckle down!

~Set an “EVENT”

The movie I am www.thephoneintheattic.com in was just selected to be featured in the HOT SPRINGS HORROR FILM FESTIVAL on October 23-26th. That’s a goal date for me to look better, then keep pressing in to have even better results come the final day of our contest on Nov. 2nd!

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

  • Where am I at in taking care of my health?

I am in a good place. Recently I’ve been TRYING several things, all to find that they’ve been no help. So I’m taking “time off”those items and pressing into taking my blood glucose levels throughout the day to try and figure some things out with it.  For those of you that don’t know, about 2 years ago, I found out I have rather bad insulin resistance and have been eating very low carb since then. Recently I’ve not found the success with it that I first did.  I’m exploring adding in a few more carbs but need to watch my blood glucose levels and symptoms as I do so.

  • Do I need to visit the Dr.? or enlist professional help?

I have, and will if I feel I need assistance with my insulin issues.  Fall is coming and I’m scared of how the lack of Vit D. affects me.  May need to go tanning, lol!

  • What have I been doing with my time the past few months?

I’ve been keeping busy that’s for sure, but not very productive.  I feel like I’m just hitting my stride again the past couple weeks. Thank God for the kids being back in school!

  • I’m I “over-booked” OR “under-booked”

I’m perfectly booked at the moment, which for me is slightly overbooked.  I work best when I have a extra stuff going on. Just have to keep it from becoming WAY TOO MUCH!

  • Am I happy? What will make me truly happy?

I have to be honest, I should be happy, but I am not really at the moment. I’d describe myself at PEACE, but needing to find my JOY/Happiness.  I feel that I’m at a crossroads in life/business, but am confident that after a few changes are implemented I’ll be at a HAPPIER place.

What makes me truly happy is knowing I am making an impact on others for good.  And Knowing that I am truly being a “light in the darkness” for God.

 

  • Have I  been focusing on fueling your body with the NUTRIENTS it needs?

Not exactly! I’ve got to get more focused on this. A big stumbling block for me recently is that I’ve been slowly gaining weight without really eating as much as I know I “should” be eating. I’m scared to eat all that I know I should because I feel that would lead to more weight gain.  It’s a vicious cycle because then my workouts suffer, my recovery suffers and I remain stagnant in my progress.  IT’s a mental battle and a battle of insulin/blood sugar ~ PLUS some thyroid issues added in.  As I mentioned above…I do plan to strategically add in a few more carbs- specifically during my next boosting phase (in 10 days) for now I’m keeping it low carb/lower cals to press into my buffing.

 

#3 Commitment to your goals~ Quitting is not an option..
Are you committed to follow through?

Yes, I’m very committed!  I will not quit even if I don’t exactly attain my goals.

I just finished praying this prayer over each of you who committed to be  in the contest individually:
“Dear Jesus,
I pray for __________  to feel the Spirit of God upon her as she embarks on the “6 to Sexy” journey.  Let your Holy Spirit guide her through every choice. Let her know the love You hold for her; let her receive confidence to press into the beauty within her. Thank you so much for being our King we love and adore you!! Amen”

I’m going to pray this same prayer over myself throughout the 6 weeks. I need God’s Help to be sexy!

I’m going to get my shower done NOW!! I am soaked from just completing my biking.

Love,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Success BREEDS Success!

HI Ladies!!

I’m so excited to announce that we are going to embark on the 6 weeks to SEXY contests starting Sept 22nd!! Please join in, it is going to be a BLAST!!

We ran this same contest in the spring of 2013…It was a HUGE success then and I expect it again to be a success now. When something creates success, we should do do it again!! Success BREEDS Success!

Sign up HERE: http://www.teambuffmother.com/topic/6-weeks-to-sexy

With the theme of revisiting success I found this helpful post about the 6 E’s of Success~

I’m continually learning and striving to be better…I’ve also had the pleasure of being able to coach MANY other women towards their success.

Here are The 6 E’s for Success ~as I see them!

 

  1. Expect
  2. Educate
  3. Engage
  4. Empower
  5. Edify
  6. Encourage

Let me expand on them a bit for you~ The 6 E’s for Success

 

  1. Expect~ Prior to success happening in any area of our life we must set our EXPECTATIONS for success.  I expect that each and every person I encounter is on a journey toward success. They have untapped potential and they have a HUGE mission that they are destined to accomplish.  I believe in those expectations often more times than that person does. I expect excellence, I expect effort, I expect change, I expect blessing, I expect challenge (fire is needed to sharpen iron), I expect courageous behavior, I expect supernatural energy, etc… In order to succeed you must raise your EXPECTATIONS above a mediocre standard.  Shoot for the STARS! Just this week during my first deer hunting in 16 years my husband mentioned that we must go into each hunt with the “EXPECTATION” of seeing a huge buck. That mindset will carry over into our preparations, our actions during the hunt and ultimate lead to the success or failure of our experience.  EXPECT the Best~ and BELIEVE it’s possible for you to do the impossible!
  2. Educate- I believe we were made for continual learning.  Constantly striving increase your knowledge base especially about things that impact your life and your goals in life is God’s plan for us~ we have insane brains that need to be used!  I don’t expect everyone to have as much passion as I do for certain topics (fitness, diet, supplements, sports, etc&hellip, and so I take it upon myself to help EDUCATE others in an interesting yet uncomplicated manner. I am a teacher and love teaching others what I KNOW~ but you each of us need to embrace the truth that learning doesn’t happen by OSMOSIS.  It’s our responsibility to educate ourselves through reading, listening, observing, trying, doing and at times failing.  We can’t sit around and wait for someone else to do it for you…you need to be your own self advocate.  Education is not only book learning…it’s putting what you learn into action. Dig into every piece of knowledge you can about the topics that impact you and your goals. Learning takes TIME, effort and dedication; Be Patient with it, there is NO expert born overnight.  In the book “Outliers” by Malcom Gladwell, he spoke about the fact that 10,000 hours of TIME was needed for someone to become a master at something.  Don’t expect to be an expert overnight. But instead look to the help of “EXPERTS” to educate you…Strive to learn from the best!
  3. Engage- People are our greatest resource.  Engaging with others who are successful or at least passionate about similar goals is vital to success. You can learn tons about how they’ve found success, creative ideas for implementation of ideas, camaraderie (mutual trust and friendship among people who spend a lot of time together), motivation and healthy competition by ENGAGING with others.  God truly populated this earth and created us for relationship. ENGAGING with others exponentially increases synergy. Synergy is theenergy that we get from working with others towards common goals.  It rocks!  Together Everyone Accomplishes More! TEAM!
  4. Empower- This goes hand in hand with the first 3 e’s.  You will become EMPOWERED with the confidence, belief and knowledge about how to attain your goals from setting high expectations, educating yourself and by engaging with others who have accomplished similar goals.  Also, small successes lead to becoming empowered.  One good choice, One more discovery, one more confidence boost, one more day of having faith, etc…all build the power of your focus and EMPOWER you toward more success.  Other things also empower you…are your time with GOD.  God is the God of Power, believing that He’s got good blessings in store for you.  Believing in His Unconditional LOVE for you will allow you to operate in a new found confidence that is AMAZING!  Feeling secure in your mission on the earth and God’s plan for you to PROSPER is very empowering.   Empowerment also comes from ANGER…getting a “REVENGE” attitude at times causes us to really be stronger than we ever imagined.  RAW anger at your current status in life can help you feel the power you need to take action towards your goals.  Empowerment creates momentum in your life towards action.  Momentum can roll either direction– towards your goals or away…Get EMPOWERED with a momentum that brings success!!
  5. Edify-The most successful people in the world NEVER got there on their own.  Those who pretend to have attained greatness without the help of others are living a lie. To be a true success in anything you had others there to assist you.  Be sure to EDIFY their participation as you find success.  Edifying others is a hard skill to learn and often difficult because it takes effort, action and a selfless attitude.  Giving credit to others who help you, support you, enable you, encourage you, teach you and inspire you are vital to true success!  Edification of others shows that you are respectful and honorable…both qualities that attract others who want to help you become even more successful.  Edification is different than encouragement or even thankfulness.  It is an unsolicited public acknowledgement of others contributions to your success.

    Romans 14:19

    American Standard Version (ASV)

    19 So then let us follow after things which make for peace, and things whereby we may edify one another.

     

  6. Encourage-It’s no secret that I feel the BEST way to stay motivated and excited towards your own goals is to ENCOURAGE others towards theirs.  It’s magic how much accountability encouraging others creates within yourself.  I’ve been asked countless times on how I stay motivated to stay in shape year after year. Let me tell you one thing, It’s not that I get ENCOURAGED to keep at it more than the average person.  It is instead that I GIVE OUT way more encouragement to others than the average person.  Motivation comes from deep within our soul, the power of ENCOURAGING another toward similar goals makes us want to rise higher to be a shining example for them.  We glean from their excitement and their accomplishments towards their personal success.

I know I need to be continually reminded to PRACTICE these 6 E’s for Success!

I plan to keep this list at the forefront of my mind in 2014 and I plan to ACT out EACH of the 6 E’s on toward BIG SUCCESSES!!  I pray that you do too!! We can change the world for good!!

 

Your friend,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com


 

HE created ME!

First off I wanted to share a word of wisdom for you….it will help you stop the insanity in your workouts/diet:  “MUSCLE BURNS FAT!!– do everything in your power to build muscle and you will burn the fat off your body!!”

 

My plan for todays is  to run hills; back, shoulders, biceps + abs…that workout will be done AFTER I get home from my Date Day with with Gunner. He earned a “DATE” with me with STRAIGHT A’s!! So proud of how smart he is!!

Last night we attended his HIGHSCHOOL orientation/registration.  He’s going to be a 9th grader, OMGoodness!!

 

I got in a good workout day yesterday– 22 mins fasted on bike, then last night some legs/abs/booty work.  I had to slightly modify what I did due to the fact I my legs are SORE!!  But I did still do squats, dead lifts, the PBJ and some of the SUB, plus some other items.

 

I also took some time to journal my eats. It looks like I was at about 1900cals total yesterday.

Here’s the breakdown:

P:eggs, beef, chicken (2), jerky

C: carrots, BBQ sauce, honey mustard, grapes

F:salad dressing, cream, meat fat, cheese

G:radishes, mushrooms, onions

All but 400 calls came in after 5pm and I ate a total of 4 meals.

 

My weight is still at 130, but am expecting a drop tomorrow!

 

GOD Created ME!! He created me for purpose…it’s a very unique one and many don’t understand, but I live to glorify GOD in mind body and spirit!!

 

God Created you TOO!!

Love,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Scattered

Every Day in May! ~ Day 15 WE ARE HALFWAY DONE!! and today starts our 3rd week– with NEW FOCUS… This week’s diet focus is to Eat More Protein! Our fitness focus for the week is gaining Speed. Check out today’s suggested workout: http://youtu.be/6SJFwlREe0A

 

So…I’ve been very SCATTERED lately.  I have a lot of stuff going on in my mind, body and life at the moment.  WHICH is nothing new, lol! It’s odd though how sometimes I can handle it with ease and at other times I just can’t FOCUS!  It’s a bit more than just female hormones for me currently. It’s deeper in my SPIRIT.  I’ve been looking for some solution, but the truth is I KNOW THE SOLUTION. The solution is getting ROOTED, GROUNDED and FOUNDED in my faith.  I’ve been slacking on my prayer time, my church time, my building faith time, my FELLOWSHIP with GOD time!  This cycle needs to end~ Actions towards feeding my “SPIRIT” need to start today.

 

That said, I will dig into a message during my “bike ride” in just about 10 mins.

First, I’d like to mention I’ve been consistent in my workouts all month despite being so scattered. Thank GOD for this Every DAY In May challenge. Without it I may just have forgotten to workout all together, lol!

 

Yesterday was a big win for me in the workout dept…got in my 20 mins fasted, then trained a couple sweet ladies, then ran some “pampering errands” and when I got home made myself do a hills run. IT WAS SO HARD! but afterwards I felt better and even did a couple sets of pull ups and abs.

 

 

this pic was right after my run, isn’t it pretty outside?! Sooooo GREEN!

Tuesday I did manage to do a good leg workout. It was shorted and way more scattered than I had hoped, but I am sore from it for sure!

 

All in all being scattered is the worst of what I’m dealing with at the moment. Everything else in life is wonderful! I am truly blessed!! THANKS be to GOD, He has given me so much that I can’t do justice by even listing everything but I am going to list some: My husband, my kids, my puppy, my land/home, my chickens, my friends, my TEAM BUFFMOTHER ladies!!, my super family, my finances, my health, my computer(s), my clothes, my shoes (OH HOW I LOVE SHOES), my drive, my personality, my looks, my hair, my legs, my abs, MY LOVE for others, my passion to learn…Oh my, I could go on and on.  Simply I am VERY THANKFUL for all that is part of my life– All of it is so appreciated I could EXPLODE with Excitement about how much I am BLESSED!!

 

Time to go listen and ride!!

LOVE YOU All so much thanks for sharing a bit of your life with us here in the Rally Room and being such super members of our team!!

Thank you, thank you!!

-Michelle

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Sweet Mother’s Day

Happy Mother’s Day to all the MOMMAs I know.  Your sacrifices are awe-inspiring  and unconditional love is forever astonishing.  May God Bless you today and always! “The Lord watches over you. The Lord is like a shade tree at your right hand. The sun won’t harm you during the day. The moon won’t harm you during the night. The Lord will keep you from every kind of harm. He will watch over your life. The Lord will watch over your life no matter where you go, both now and forever.” (Psalm 121:1-8, NIRV)

I feel bad that I’ve been a bit MIA the past few days…I’ve been spending less time on the computer and more time CLEANING, lol! Yesterday we attacked the shop where Travis does his woodworking. It’s is a super mess, but already better.   He’s got to finish it up some today.  BUT after that we plan to build some FIRES.  It’s our tradition on MOTHERS DAY TO BURN IT  DOWN!! WHOOHOOO!!

Today, I got to sleep in a bit.  But now I’m prepping for my workout.  I’ve been doing well to get in my fasted biking and it’s been getting easier. HOWEVER, I have not been pushing it as fast as I did the first day.  My RPMs have been in the mid 60’s instead of low 70’s because I’ve been multi tasking.  Practicing singing and learning a monologue during the 20 mins– so I can’t push it too hard and do both, lol!  I actually think today I’ll get my lifting workout done and then bike. I have chest/triceps, and the LaCroix to do and then I’ll bike for 20.

Now for my weight update. Well…I started up taking L-glutamine again about 2 weeks ago and HOLY COW it makes me retain water like crazy!!  2 days ago I was UP 5 pounds from it, I decided I can’t handle it and stopped taking it yesterday. Already the water is shedding…I am now at 131 and hope it’ll be off within the week.  I’m wondering if the kind/brand/form of L-glutamine was crappy because in the past my body had not responded like that.  We’ll see, but for now, I’ll stick to my NO2 and Creatine, but no L-glutamine.

My workouts for the past few days:

Saturday: bike 23mins fasted; afternoon back, bi, shoulders + treadmill intervals +Cleaned shed for at least 4 hours Friday: Legs +Ham- plus cleaned all day! Thursday: Shopping with Travis (It was EXHAUSTING); 6 pack of PEPSI

Wednesday: 40mins fasted bike; Trail hills run +2 sprints

I’m a day behind on my POA, so I’ll shift just shift them forward a day:

Sun May 11 Day 6 FASTED BIKE 20min;Chest 6-pack of LaCroix ab routine

Mon May 12 Day 7 Legs the “BLT” Butt workout

Tue May 13 Day 8 FASTED BIKE 20min;Back, Run Upper Body- Slim Chick Pink Buffing

Wed May 14 Day 9 FASTED BIKE 20min;Legs Lower Body- Slim Chick Pink Buffing

Thurs May 15 Day 10 FASTED BIKE 20min;Chest, Run Abs/Booty- Slim Chick Pink Buffing

Hope you have a wonderful SPIRIT filled day 11 of Every Day in May and get to enjoy some yummy GREENS today!  I’ll have some asparagus in my stir fry veggies and I’m going t eat some extra celery, yellow and red peppers.  YUMMY!

Love you!

-Michelle

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

I know you may feel…

Yey ladies!! I can’t believe the final week of our 2014 SuperSTAR Success contest is already here!!

This week’s Challenge is to FINISH the contest!!

Please know that 10 weeks is a long time and I understand if you may feel you didn’t stay as intense or focused or as consistent as you had hoped, but no matter what you did progress!! Just Trying creates a lot of mental and physical changes that you need to acknowledge.  PLEASE FINISH and complete your entry.

The act of FINISHING itself is a HUGE WIN! You owe it to yourself,  you have nothing to lose and a FREE “BuffMother!” shirt to gain for your final entry submission!!  I also know that once you take stock of your results you will be surprised at how you did change in MIND, BODY and Spirit!!

This past weekend, NDSU Bison Basketball team played SanDiego State University in the March Madness Division 1 tournament.  They exceeded everyone’s expectations.  I love how well the Bison BB team did…a true testament that “Success breeds Success”!!  As their football program have been National Champs for the past 3 years.  I have all the confidence in the world that NDSU will be a GREAT Division 1 contender in all Sports as the years move forward!! GO BISON!!  It’s a great reminder that if you want to be successful surround yourself with success!!

Are you unsure of your goals, mission or purpose in life?? No worries, start attacking an interest and pray…you will be lead you to your goal, mission and purpose! God drives us to accomplish our dream, through our actions!!
“How often I found where I should be going only by setting out for somewhere else.” -R. Buckminster

Here’s a great pic of my 3 girls from this weekend:

Gracie, Tia and Layla

 

My POA for the week:

*Not much UPPER BODY, due to very sore right shoulder.  I’m giving myself 2 more weeks off most upper body stuff. On a side note, my shoulder was very sore from just running even…that’s how I know I really need to baby it still.

 

M- run hills outside with some sprints at end and do some extra bike afterwards T- legs and possibly some steady bike

W- longer run of intervals + extra steady, about a 30 min total duration. Outside if possible. Th- try a few upper body things- stuff that isn’t heavy or use much of the shoulder– some biceps?  kids are out of school…will be very active

F- LEGS AGAIN hard!!

Sa- run @track maybe!! Acceleration work plus some fun stuff with kids, like long jump

Su- off workouts, but will do pics and stats and final entry stuff.

 

Here’s the log from my last run on Saturday. On treadmill…the first 20 mins were intervals ranging from 8 to 9mph with the incline of 2-3.5%, easy minutes were done at 7mph. The second 15 mins was a steady pace of 8mph, 7:30 pace at 2.5% grade.  I ran hard but felt good!

 

 My weight today is 128.0 and I am on cycle day 14.  Feeling good overall, but still a bit more tired than I’d like.  I learned some new info about hemoglobin and ferritin (iron) levels this past weekend plus have been doing some research on the treatment options for MTHFR gene mutation.

I’ll share more about all that with you very soon!!

My “final” contest weight goal will be 126…I don’t plan on doing any sort of dehydration or depletion for my photos. However if you’d like some “photoshoot” prep tips, look for me to post those later today in the forum.

Time for me to ATTACK my to do list!

Let’s kick it in this week,  Ellie

HIF

HIF!!

Hormone Induced Failure…yep I got it at the moment.  It’s okay, it’s just temporary

I did workout today, it was just a crappy one~ tomorrow morning I will have to try it again!!

Got in about 35mins in the upright bike then ran for 12 mins really slow and did a super tiny lifting workout– then ate a piece of pizza and a couple crusts with butter and honey. 

 

THE GOOD NEWS is I got 2 really cool NEW Business things in the works. A YouTube partnership and a possible product endorsement!! Add that to several other irons in the fire that GOD simple dropped in my lap…HOLY COW HE ROCKS!!

 

For now I’m off to take a shower~

Love,

Ellie

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Blessed! (+ halfway report)

 

Hey Ya! Hope ya’ll are having a great week like I’m having!! Seriously GOD is good!! He’s been opening BIG doors for me like crazy recently.  I’m so very blessed!!

 

HT Book~ Foundation #3: Believe

 

Wednesday was full of excitement and fun!!  My tummy was finally feeling more normal, thanks for your prayers!!

 

I met up with  Lylna Thao for the AWESOME an jujitsu lesson yesterday~ I had so much fun learning some new sweeps, escapes and mounts with my partner in crime Emily McArthur!! LOVE these Ladies!! I do plan on taking more lessons as it fits into my life, plus attending your women’s boxing at 6:30pm class in Rogers on Tues and Thurs very soon!! — with Lylna Thao and Emily McArthur.

Went shopping for food after wards and then came home to workout and take my Bikni day 3 pics:

Then last night I got in my 3rd lifting workout for the week.   Back/Shoulders/Biceps with some abs

 

I’ll try to recall it from memory: Warm up: Bike 6 mins and DB Lat rows 35#x10

 

Pull ups

One set inverted One set of 6 NEGATIVES, HOLY WOW!!

One set of inverted

paired with upright rows 15#DB’sx10 45#curl bar x10 x2sets

 

Bent over rows 55#x10x3sets paired with bicep curls 55#x8reps

 

KB bent over lat rows

40#x10x3sets paired with lateral raises 15’Sx8x3sets

 

Standing BB Military press

45×10 65x8x2sets

paired with bicep curls

65x8x2sets

 

also did a set of snatches and shrugs.

 

 

Today, I weighed 131 but my DH didn’t believe it, HE thinks I look really thin and ripped!!  Nice to know that my composition is changing,  the workouts DO pay off!!

 

I WILL get in my run– maybe outside?? I’ll have to see how warm it feels out there.  Also, chest, triceps and abs are on tap too!!

 

How are you doing?

I am very pleased with my energy levels, drive and focus when it comes to getting in my workouts NOW.  It was tough the first few weeks due to being busy and having the tummy flu…but I feel like it’s really coming together this week!!

 

Do you feel any different?

YES!  I can feel/see progress in both my mojo,  body compostion, strength and fitness levels!! Typically I see this happen almost every FEBRUARY as the days get longer and temps warm up.  I can’t wait to see how much energy I get in MARCH!!

 

 

Are you seeing results?

Yes mainly in more consistent energy levels.  More muscle definition and in my aerobic fitness!  The scale has not been moving down as much as I’d like, but I KNOW that number is relative and would be moving down if I could keep my diet a bit tighter!

 

What obstacles are you facing?

Diet issues!

I’ve been struggling with food choices and frustration over my food sensitivities.  I feel like I have to “pick my battles” in regards to what is worse– eating some items that I’m sensitive to or just not eating at all?

And…Hip/pelvic pain flare up~ not sure what’s going on here? but I think it may have just been some of the flu symptoms?? It’s been better the past couple days

 

Are you still on fire/focused?

Yes, my focus is better now than at the start of the contest!!

 

What does relentless mean to you?

never quitting! I’m in this for the long haul and am not afraid to lead by example in that belief!

 

Hope you are feeling BLESSED today!!

Love,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com