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#MotivationMonday

#MotivationMonday

Where is my motivation this Monday??

Each July, I take some time to look back at my New Year’s Resolutions.  Last week I did just that and realized I am far from accomplishing many of them. Where did my MOTIVATION GO over the past 6 months, lol??

AND, now that Monday is here the MOJO is still not anywhere?? Well, suck it up buttercup, get moving and FORCE that Mojo to rise!

3 tips to get your Motivation rollin’:

1- MOVE– do what I call “1 min Mojo” sessions.  Just get moving for even 1 min to feel your mental and physical motivation rise.  Examples: march in place, do a set of push ups, hop on one foot (30sec each), walk up and down a flight of stairs 3 times, walk outside to get the mail, shadow box, etc…

2- LISTEN– listen to an upbeat song or one with a great message!  Feel free to even sing along.  A few great ones I love:

3- READ– read an article or part of a book about how to get motivated or how to workout. Seriously I have a shelf full of fitness, diet, exercise books and reading just a few pages about how my body works fires me up!  Google it, read it and get motivated.  Try these articles:

http://buffmother.com/articles/rebuild-your-body/

http://buffmother.com/articles/stay-motivated/

http://buffmother.com/articles/eat-to-fuel-your-life/

Welcome to REALITY, those RESOLUTIONS do not happen without a bit of work!!

BUT, It works if you work it~

Love,
BuffMother

Stand and Dance abs: “Fab Abs” Day 13

NO Equipment, no problem– you can still get a great cardio workout and for your abs too!

Your Challenge for Fab ABS day #13 is to do this STANDING ABS + Dancing abs for at least 13 minutes! Put on some music and get moving!!

STANDING ABS

Be sure as you do this workout to use good posture- tummy in, keeping core nice and tight, we want to create a long lean midsection
1- hopping with variations of side to side “ski jumping” keep chest high, long lean torso and tummy tight- use a mirror to make sure you are not favoring one side over the other.
2- Do some runner drill high knee skipping with the variation of forward, more side to side movement and exaggerated crunch by bringing upper body toward knee.
1 min of it followed by 1 minute of recovery in just marching= interval training!!

Dancing- ab twist

WORK IT HARD!!

Your BuffMother, Michelle

SSS2011 photo prep~

Final week of theSSS2011~ Photo prep!!

For final entry info visit here: http://blog.buffmother.com/2261/sss-final-entry-form/

 

Here’s the photo shoot prep for the last 4 days of the contest!!!

Photo-shoot – 4 day prep

PREP DAY #1-Cut your carbs to only 2.

-Eat very salty foods. And if you find this to be a problem, drink a couple of cups of chicken bouillon. It is very important that you have a salt overload on this day

Day #2-No carbs, protein veggies and fat only

-NO SALT

Put a coat of tanner on b4 bed- Banana Boat tanner with bronzer in it is the best!

Day #3-No Carbs

-NO Salt

-No gas causing foods

-Take a water pill(diruex) B4 bed and -no water after 8(time so you have 12-16 hours without water b4 shoot)

-Put another coat of Tanner on

Day #4Photoshoot day

-NO Workout

-Do your measurements and stats in the am

-you can have a cup of coffee

-No water or carbs until after the shoot

-Put another coat of tanner on

-Do your hair

-Over do your make up make sure you have some that will make your face a little tanner looking. What I use is a face bronzer, and 1 shade darker makeup for photoshoots. You may want to practice with this before hand.

Have fun!!

Bring music

(have a glass of wine)

Afterward

Eat and drink a lot!!!

Final week of the SX70!! Photo prep!!

Here’s the photo shoot prep for the last 4 days of the SX70 contest!!!

SX70

Photo-shoot – 4 day prep

PREP DAY #1

-Cut your carbs to only 2.

-Eat very salty foods. And if you find this to be a problem, drink a couple of cups of chicken bouillon. It is very important that you have a salt overload on this day

Day #2

-No carbs, protein veggies and fat only

-NO SALT

Put a coat of tanner on b4 bed- Banana Boat tanner with bronzer in it is the best!

Day #3

-No Carbs

-NO Salt

-No gas causing foods

-Take a water pill(diruex) B4 bed and -no water after 8(time so you have 12-16 hours without water b4 shoot)

-Put another coat of Tanner on

Day #4

Photoshoot day

-NO Workout

-Do your measurements and stats in the am

-you can have a cup of coffee

-No water or carbs until after the shoot

-Put another coat of tanner on

-Do your hair

-Over do your make up make sure you have some that will make your face a little tanner looking. What I use is a face bronzer, and 1 shade darker makeup for photoshoots. You may want to practice with this before hand.

Have fun!!

Bring music

(have a glass of wine)

Afterward

Eat and drink a lot!!!

Passion in MUSIC!!

Passion in MUSIC!! … can bring great JOY. Music is capable of bringing forth an indescribable raw joyous emotion!!  Isn’t it amazing how a song can change your MOOD FAST!  I love it!!

One of my new favorite songs:

Here are a few more of my favorite fun workout songs:
Name Artist
You Know I’m No Good Amy Winehouse
The Way I Live Baby Boy Da Prince featuring P. Town Moe
Pump It Black Eyed Peas
Piece of Me Britney Spears
Break the Ice Britney Spears
Ooh Ooh Baby Britney Spears
Mother Danzig
Sexy Bitch (feat. Akon) David Guetta
Pour Some Sugar on Me Def Leppard
Last Night (Featuring Keyshia Cole) Diddy featuring Keyshia Cole
Love Is Like a Butterfly Dolly Parton
Mercy Duffy
American Boy (feat. Kanye West) Estelle
Dance, Dance Fall Out Boy
This Ain’t a Scene, It’s an Arms Race Fall Out Boy
I Don’t Wanna Be In Love (Dance Floor Anthem) Good Charlotte
Wings of a Butterfly H.I.M. (His Infernal Majesty)
Stranger Hilary Duff
Gypsy Woman Hilary Duff
Play With Fire Hilary Duff
Hallelujah Jeff Buckley
Intuition Jewel
Love Lockdown Kanye West
Black Horse and the Cherry Tree (Radio Version) KT Tunstall
Suddenly I See KT Tunstall
Just Dance Lady GaGa
See You Again Miley Cyrus
Maneater Nelly Furtado
Sober P!nk
I Know You Want Me (Calle Ocho) [More English Extended Mix] Pitbull
When I Grow Up The Pussycat Dolls
SOS (Edited) Rihanna
Shut Up and Drive Rihanna
Disturbia Rihanna
Pon de Replay (Radio Edit) Rihanna
Dragula Rob Zombie
She Wolf Shakira
Blood Is Pumpin’ 2005 (Radio Edit) Voodoo & Serano
My past 2 workouts have been legs and back…so today is Chest 🙂
I’ve been working out hard and my body is SORE~!!
Travis and I worded out on Wednesday at the Lowell World’s Gym- it was nice becsause they have an outdoor pool so the kids got to swim while we worked out.
It’s been beautiful here this week, Summer is ON! I love it.
Yesterday was Back day (by the way- this includes shoulder, bicep and ab work)- I am sore today from it!  I did a few new machines and really worked on my biceps.  Bicep work really helps my shoulders POP!
Anyhow…I’ve been updating my blog Plugins today and have added quite a few neat features~ you need to check it out www.blog.buffmother.com and www.buffmother.blogspot.com
Have a great JOYOUS Muscial day~
Love,
Michelle

Wellness

HI all!!  Well I am home from my day of “wellness”…I went tanning for my mental/sunshine/warmth needs, I went to the chiro for my adjustment and the I went to massage therapist for my muscle relaxation needs. I believe it has and will continue to help me get back to healthy workouts next week!!

Seeing all of your fun CONTEST posts and first test results has made me VERY excited to do mine next week!!  Please be sure to watch/read the blog posts about the contest to this point.  They are all accessible UNDER THE “BOOKS” section on the left hand menu under JUST DO IT! – 6 weeks

I’ve been doing a bunch more research today on rehab stuff for my butt and back…I think what I’ll do is write up a little “series” for the rally room to summarize what I’m going to do these next few weeks to get back on the attack now that I am able to MOVE again, lol! It’s so sad to me that I may have to give up my fighting class for awhile…the kicking is probably part of my problem 🙂  I may talk to the instructor about working around my back for a couple weeks?? But I HATE that! I’d almost rather just not go then have to “alter” my participation.

Okay…NOW…I’m putting this here for myself as reference and a reminder- It doesn’t mean anything more that I am “toying” with the idea of doing this contest…who knows:

http://universeweekend.com/

(/FYI, you should click the above link for the music if nothing else- FUN SONG!)

Alrighty, I’ve gotta go eat more and get more water into this BODY~!

BE WELL!!

You can still sign up for the 6 week challenge at www.therallyroom.com!

Love, MICHELLE

Music Moves Me!


www.buffmother.com
Do you need some inspiration?  What about listening to some MUSIC?

Music Move Me!!  It inspires me to move…to take action ~
Yesterday during my workout I had some fresh tunes on my i-pod and it fueled me to an “intensity” that I wouldn’t have attained without the beat~
I ended up doing a total of 50 mins of cardio yesterday- 20 mins on the r-bike, then 20 mins of intervals running on the treddy, then another 10 mins of running tacked onto that– in total I ran 4 miles in 30 mins.

This morning as I was channel surfing I saw the video to Daughtry’s new hit “What About NOW?”…and it invigorated me to think about how I can impact the world for good!!  Isn’t it awesome to think that WE can contribute to making the world a better place??

I am fired up as we go into September…I am focused on being a blessing…Let’s “Sow in September”.

Have a super SATURDAY~
Love,
Michelle

p.s. here are the lyrics to “What About Now”- by Daughtry

Shadows fill an empty heart
As love is fading,
From all the things that we are
But are not saying.
Can we see beyond the scars
And make it to the dawn?

Change the colors of the sky.
And open up to
The ways you made me feel alive,
The ways I loved you.
For all the things that never died,
To make it through the night,
Love will find you.

What about now?
What about today?
What if you’re making me all that I was meant to be?
What if our love never went away?
What if it’s lost behind words we could never find?
Baby, before it’s too late,
What about now?

The sun is breaking in your eyes
To start a new day.
This broken heart can still survive
With a touch of your grace.
Shadows fade into the light.
I am by your side,
Where love will find you.

What about now?
What about today?
What if you’re making me all that I was meant to be?
What if our love, it never went away?
What if it’s lost behind words we could never find?
Baby, before it’s too late,
What about now?

Now that we’re here,
Now that we’ve come this far,
Just hold on.
There is nothing to fear,
For I am right beside you.
For all my life,
I am yours.

What about now?
What about today?
What if you’re making me all that I was meant to be?
What if our love never went away?
What if it’s lost behind words we could never find?

What about now?
What about today?
What if you’re making me all that I was meant to be?
What if our love never went away?
What if it’s lost behind words we could never find?
Baby, before it’s too late,
Baby, before it’s too late,
Baby, before it’s too late,
What about now?

Workin’ it even on Friday!

www.BuffMother.com

I’ve been workin’ it all day today~even on Friday.   Fridays during the summer around here are interesting…many businesses here have summer hours  and close offices at noon.  What an awesome invention!!!  Who ever thought of it must have had a lake cabin :) and valued FUN…
LIKE ME,  I really value FUN!  We all need to escape from time to time to kick back and have fun…I’ve been trying to remember to have fun even while I am working or cleaning.
Music seems to make things more fun- singing along with a song is fun- dancing or moving to the beat a bit is fun
talking to friends is fun– on the phone, in person lunch dates and talking to them at the gym,
e-mailing friends is fun when you get a response ;)
Working out is FUN (sometimes, lol)!
Change/Adventure is fun!
Being an Encourager is fun!!
Laughing is fun~ like when I watch Dumb and Dumber!!
Kids are fun~ they say and do the silliest things~ like my kids are now obsessed with killing flys, spiders and ants~that’s FUN!

Since I know I VALUE having fun, I’m gonna think more about what is fun to me then go after it!  Life should be fun!!

My workout today was good and FUN!!!~
I warmed up
then lifted chest
Bench
45×20
95×10
115×7×2
115×5

Cable flys
30×12×2

Incline Hammer press
70×10×3
paired with
Ab Wheel
15, 15

Incline flys
25’s x10
30’sx10×2

Tricep extensions
45×10×3

Tricep push downs
70×12
80×10
90×10

Then I ran again on the treddy~ intervals 4 hard mins @8 , 3@9, then 1 @ 10 and easy at 6– IT was a ton of FUN!!

Off to have some Friday night fun!!
xoxoxo~
BuffMother!
p.s. the B-day challenge tally with 8 days to go is:
weight workouts 4/10 (6 planned for next: sa, mo, tue, we, th, f)
runs 3/8 ( 5 planned for next: su, mo, w, th, sa)

So…It can be done~!!  I need another really good week of workouts next week!!