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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

 

“GET Buff”- Day 27

“GET Buff”- Day 27

Workout:

 

#Day 27
“Buffing” Intervals:
5 min. warm up
#1-30 sec hard
1.5 min easy
#2-30 sec hard
1.5 min easy
#3-30 sec hard
1.5 min easy
#4-30 sec hard
1.5 min easy
#5-30 sec hard
1.5 min easy
#6-30 sec hard
1.5 min easy
#7-30 sec hard
1.5 min easy
#8-30 sec hard
2.5 min.+ cool down
This is 20 min total: 4 extremely hard min. total

Today’s Diet focus:

No Dessert- let’s strive to get out of the dessert habit! Break that habit and watch your belly be gone!!

~~~~~~~~~

 

It works if you work it!! xoxoxo~ Michelle

 

“Get Buff”- Day 17

“GET Buff”- Day 17

Workout:

 

#Day 17
“Buffing” Intervals:
5 min. warm up
#1-30 sec hard
1.5 min easy
#2-30 sec hard
1.5 min easy
#3-30 sec hard
1.5 min easy
#4-30 sec hard
1.5 min easy
#5-30 sec hard
1.5 min easy
#6-30 sec hard
1.5 min easy
#7-30 sec hard
1.5 min easy
#8-30 sec hard
2.5 min.+ cool down
This is 20 min total: 4 extremely hard min. total

Today’s Diet focus:

No Dessert- let’s strive to get out of the dessert habit! Break that habit and watch your belly be gone!!

“Get Buff”- Day 7

“Get Buff”- Day 7

Workout:

#Day 7
“Buffing” Intervals:
5 min. warm up
#1-30 sec hard
1.5 min easy
#2-30 sec hard
1.5 min easy
#3-30 sec hard
1.5 min easy
#4-30 sec hard
1.5 min easy
#5-30 sec hard
1.5 min easy
#6-30 sec hard
1.5 min easy
#7-30 sec hard
1.5 min easy
#8-30 sec hard
2.5 min.+ cool down
This is 20 min total: 4 extremely hard min. total

Today’s Diet focus:

No Dessert- let’s strive to get out of the dessert habit! Break that habit and watch your belly be gone!!

~~~~~~~~~

Congrats on making it through the first week!! Just about 3 weeks left to get BUFF!! Let’s do it!!

It works if you work it!!
xoxoxo~
Michelle

Accountability August

ACCOUNTABILITY August starts today– join in by posting proof of your actions towards your goals this month with workout pictures, healthy eating photos, status updates about activities accomplished, etc.!! Let’s be accountability partners!
Feel free to post here in the Rally Room, or Facebook, Instagram, Pinterest– feel free add the hashtag #buffmother or www.buffmother.com to your post, your support means the world to me.  THANKS!!
“Sow an action and you reap a habit; sow a habit and you reap a character; sow a character and you reap a destiny.” -William James (1842 – 1910 Pioneering American Philosopher)

The Key to your Motivation is to Encourage others!

www.BuffMother.com

REVISIT

HI Ya!!

Day 14 of our 21 day contest!

Is your Hot Hiney “HURT?”~ Day #14~

REVISIT your GOALs~ http://www.teambuffmother.com/topic/-goal-buttday-1hh-

Here are mine again:

My butt habit to incorporate~ Lift heavier! I’ve been in “recovery mode” from a neck injury for the past couple months…now that I am healthy again it’s time to challenge myself on the weights.  Lower reps and higher weights~ Heavy lifting provides amazing muscle growth!

My butt habit to eliminate~ Sitting! get off my HINEY! I’ll be using my standing work station

Yesterday was a good day outside.

I got in a Track workout:

Run 2 laps for warm up Run 200m x2 (time: ?, 31) Run 50 acceleration- had Tia video this…looked slow and need to get on my toes! Run 300m- 46sec…during this one my left hip flexor was bothering me

Run 300m- 49sec- ran slower on purpose due to hip

Cut workout short, hip flexor was too bothersome. I’m wondering if it was a cramp?  I’ll be nice to it for a couple days and see.

 

Then I mowed, brush hogged and weed whipped for several hours.

I also ACCIDENTALLY took some advil I had in my hand to give DH. I went into autopilot mode and swallowed them down with my water– silly! lol!

 

Anyhow, today I plan to get in a good workout and some sun! Right now I’m watching the UFC event from last night– LOVE MMA!!

Let’s have an AWESOME final Week of our BOOTY contest!!

-Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Eating FAT!

HEY YA!!

I am feeling much more well rested today~ yay!! It’s already day 4/21 for our Hot Hiney Habit contest~

Be sure to visit Today’s post

Yesterday we had a really good Rally Room CHAT! Thanks ladies for taking time to “hang out”.  After the chat I got DEEP in to researching more about diets.  I posted some of the info here:
I’m going for it with the Ketogenic induction phase- It takes extra disipline on my part to go totally NO CARB, but I’ve done it MANY times– so it’s not too hard! A couple key learning I came away with yesterday were: to be sure to limit protein to only 125 g daily (protein can actually turn into glucose in your body and prevent ketosis) and to consume extra salt.
If you are wondering where to start with it, I’d recommend getting the book and READING IT~ Here’s a link:
‘New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great.’ by Jeff Volek

www.amazon.com

I bought this new version (of ATKINS) yesterday, however I’ve used the original Atkins book for my reference for years.
Here’s a list of foods I’m allowed to eat:
13_atkins_foods
I planned to do a heavy leg workout yesterday but ended up taking the day off– it was cycle day 25 and I was pooped from the previous days workouts AND I from STANDING more again– it’ll take a bit to get used to that!!

Anyhow, today will be legs

And this afternoon will be fun, we have Dentist appts and shopping with 4 kids on tap~ It’s rainy here today.

Have a great Thursday!!

-Michelle

 The Key to your Motivation is to Encourage others!

off my HINEY

Yesterday was cycle day 23…enough said, lol!  No seriously it wasn’t bad at all…I actually had a good day! Today in contrast has already been a hormonal struggle~ I must remember “It’s just my HORMONES!”…Chill out Michelle!

 

Today is Day #2 of our HH Contest and in the forum post I talk more specifically about ways to really CHANGE your butt: BIG Butt Work

 

My butt goal~ build up/keep my butt muscles throughout my track training; My visual is of my own butt Hormonal Timing downladed e book 8-5-09.pdf_page_128_of_130

 

My butt habit to incorporate~ Lift heavier! I’ve been in “recovery mode” from a neck injury for the past couple months…now that I am healthy again it’s time to challenge myself on the weights.  Lower reps and higher weights~ Heavy lifting provides amazing muscle growth!

My butt habit to eliminate~ Sitting! get off my HINEY! I’ll be using my standing work station

 

Yesterday, I was really  sore and tired from Sunday’s track workout. But I did manage to do a short back workout

Bent over DB Lat rows- 2 sets Inverted Pull ups- 4 sets Ab Wheel- 1 set Lateral and front raises- 10#plates 1 set Bicep Curls- 2 sets Pull ups- one set of 8

 

Today my plan is to lift Chest/triceps/Abs and run hill intervals. I also need to take my butt starting pictures!

 

Off to get off my HINEY! I’ll be using my standing work station a lot over the next 3 weeks!

Have a happy day~

Michelle

Hot Hiney Habit Contest Starts TODAY!

NEW CONTEST! “HOT Hiney Habit”~ 21 days to a HOT A$$!

21 days makes a habit they always say– so why not a nice booty habit?

Join us!

My personal journey from a flat butt to having a booty still boggles my mind…Years of focus have produced results! I’ve tried it all and know what works and what is a waste of time. I’ve also overcome many obstacles along the way- a bad back, sciatic issues and genetically WEAK butt muscles!

You CAN have a HOT HINEY!! if you put in the work, use good info and stay consistent!!

To participate, follow these 3 steps:

1- take starting pics and measurements of your hiney; plan to take the EXACT picture/measurement in 21 days

2- post daily the specific action you took toward your “hot hiney habit”

3- give additional props to www.teambuffmother.com with “shout-outs” on facebook, instagram, youtube, pinterest, etc… feel free to link my websites, user names and use hash-tags that describe your mission during the contest! Let’s spread the word about how awesome we are!! Team BuffMother ROCKS!!

Daily, I’ll post in the forum a short helpful tip, video, lesson, or workout idea about your improving your booty–My goal is to get you informed and on your way to a lifelong HOT HINEY! Please feel free to join in by submitting additional forum post on the “BUTT” topic that will aid us in our journey!!

Commit to it by posting simple commenting here~ and please invite your friends to join us!!  The contest will “mainly” occur here in the FREE areas of the Rally Room!  So it’s free and full of FUN! We officially start tomorrow! May 6-26th will be 21 days of AWESOME A$$ES!!

Let’s have a blast building our booties!!

Day 1:

In order to be successful in attaining a desired goal you must first know what it is…What is your goal butt?

Once you identify the goal, getting there is about focusing on attaining habits that will CREATE that goal and eliminating the habits that sabotage the goal.

So today on Day #1 of our “Hot Hiney Habit” contest I need you to follow these 3 steps-

-Michelle

p.s. did you know you can invite your friends to join us in the rally room via email through this site? Click: Invite Others To Join Community   to invite your friends; we love new TEAM members!!

The Key to your Motivation is to Encourage others!

www.BuffMother.com

28 days of Christmas: Day 18

It’s the 18th day into our 28 day contest, Congrats for STAYING with us!!! It’s an “ACTIVE” rest day today~ so be sure to do something active (Like shopping, a cardio workout or some yardwork)

Today’s task is to LEARN about YOUR HABITS!

#1-Learn about yourself and why you want to  break the your bad Habits- ask yourself questions like when did this become a problem? when did I have this habit in the past? what is the root of the habit?  why do I do what I do?

#2- Learn about ways other have broken the same habit– Google is amazing! Or, heck, go old-school and hit the library or book store for some resources! Take action NOW to learn about your how to BREAK your bad HABITS!

Please Share what you learn with us in a comment here!!