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BELIEVE!! (week 05 coaching topic)

This week’s coaching topic is about Belief!! We all have things we believe deeply in.  I challenge you to increase your BELIEF level this week!! You need to BELIEVE!
In this video I assign a “homework” task for you…
EACH DAY THIS WEEK WRITE AN “I BELIEVE…” STATEMENT IN YOUR JOURNAL DAILY!
Here’s the video:

 

A few of my Beliefs:

~I believe… in Jesus! My Christian Testimony

~I believe… I LOVE YOU ALL!! It is fun to have such great friends like you~ and it is really fun to realize I truly LOVE YOU!!

~I believe… thistles have beautiful flowers  Isn’t that amazing…that a horrible icky weed like thistles can have VERY beautiful flowers?! I was running outside today around the yet to be built area of our neighborhood and the lots were full of TALL thistles…and noticed how pretty the purple flowers were on them. God probably made them that way as a reminder that even things (or people) in life that poke us, hurt us, stick us, cut us, etc…. still can produce beautiful flowers!!

~I believe… in the power of REST! In looking back at this week, I had a GREAT one. I took a couple extra days “off” of working out, but made my workout days count and It was great despite it is usually one of my roughest hormonal times (c-days: 19, 20, 21, 22) of the month!!! I am pumped about it~ I followed my own advice and RESTED more than I usually let myself REST and it keep myself HAPPY, unstressed, productive, loving, patient and healthy! In addition to the rest I was a good girl about taking my “boosting” supplements and they always help with keeping my hormones balanced. Soooo, I feel great! and ready to hit my LEG workout today HARD and have another super week of Boosting!!

~I believe… in Adrenalin~ I love thrills and wild rides- watching wild fight, wild sports etc…I am an adrenalin junkie and I’m excited for the adrenalin to come this week!

~I believe… in PURPOSE. WE ALL have a purpose for our lives…do you have a vision of what your’s is? I know mine…it is to HELP WOMEN- as simple as that! I’d like to help every woman in the world have HOPE- I want to share the message that YOU have the power to change YOUR body, life and legacy.Does that sound do-able? LOL! I BELIEVE it is!!Now, I have not always had this VISION for my PURPOSE…it has taken time, effort and GOD’s timing to reveal it in my life. I’ve only had a CLEAR VISION for my purpose for the past 2-3 years. Until then I was searching and honestly more than a little frustrated…I had an uneasy feeling, I knew I was supposed to do something, but WHAT??I really believe that God put me through every part of my life for a reason…even the bad parts. I now see how things that seemed bad at the moment, have turned to work for my favor NOW. I’ve also gained a ton of WISDOM through my struggles and my triumphs. Without the past 32 years of my life I wouldn’t be me and I wouldn’t be ready to attack my PURPOSE.A couple books that helped me in finding my purpose are: the BIBLE, “Reduce me to LOVE” by Joyce Meyer and “The Prayer of Jabez” by Bruce Wilkinson Keep on Believing and keep striving towards your PURPOSE…YOU HAVE ONE!!

~I believe…in PAIN without it we don’t know the joy of being pain free, lol!
NO PAIN, NO GAIN is also true~ if you want results you have to push into some pain…lactic acid pain, the pain of sacrifice, the pain of having to take ANOTHER shower! ON AND ON…. PAIN is an important part of life!I
~I believe… To WIN no one needs to LOSE~I read that statement somewhere last week…and it STRUCK me! I am very competitive, and LOVE to WIN…AND I also LOVE seeing others win. HOWEVER, there are times when I catch myself in a contest with someone wishing that they would LOSE~so I can WIN. I DON’T want to EVER think that way.
That’s why I LOVE that no one has to lose in order for ME to win!! We can all win~ woohoo! WooHoo!

~I believe… in leading by my actions…case in point my workout today. I don’t ask my clients to do anything I am unwilling to do myself. SOOOO…Since, I am on the same workout schedule as one of my clients LISA of NE, I decided to do the same workout as her today. The friendly “competition” really helped push me to excel and be relentless! Thanks LISA!
~I believe… my day was a good one! I am rather sore…I guess that’s what happens when you don’t workout for a week or so, lol!

I believe in relationships…we are made for this purpose. The reason God created man was so he could have “relationship”…that is AMAZING! And makes me realize that the HAPPIEST times of my life have been when I am actively seek out relationships with other people. I am a very independent person and have at times a tendency to isolate myself from interacting with others. It is my natural “I can do it better by myself” attitude. However, it is not very fun nor is it very rewarding when others are not involved in the process or the reward. That’s why I love the Rally Room! It keeps me in relationship with others and gives me a place to easily give my energy away through encouraging others!! I love the RELATIONSHIPS I have been blessed with in TEAM BUFFMOTHER!!

Some GREAT Belief Quotes:

Mark 11:23,24 Jesus said ” I tell you the truth, if anyone says to this Mountain, ‘Go throw yourself into the sea’ and does not doubt in his heart but believes that what he says will happen, it will be done for him. Therefore, I tell you, whatever you ask for in prayer, believe that you have received it and it will be yours.”
“You’ve got to believe you’ve got it, before you get it”- Joyce Meyer

“As long as people believe in absurdities, they will continue to commit atrocities.” -Voltaire

“When someone shows you who they are, believe them the first time.”-Oprah

“God didn’t have time to make a nobody, only a somebody.I believe that each of us has God-given talents within us waiting to be brought to fruition.”~Mary Kay Ash

“Four things for success: work and pray, think and believe.”
-Norman Vincent Peale

“You can do it if you believe you can!”-Napoleon Hill

Keep on Believing Ladies~
LOVE,
Michelle

All about preparation– SSS: week 00

HI!! The info contained in this post is RELEVANT for anyone wanting to become fit and healthy!! Even if you are not in our upcomming contest you will find the info very helpful!!

For those of you IN the CONTEST~ Just a quick reminder: “The contest HAS NOT STARTED YET”…  That’s why I’ve titled this Week 00..this week is all about preparation.  PLEASE INVITE others to join you!!  Go to www.BuffMother.com to sign up!!

Thanks again for  joining the SuperStar Success contest~ I’m excited for you to transform your body, mind and spirit over the next 70 days!

Here’s a coaching video that talks about PREPARATION:

**Please comment on the YOU TUBE VIDEOS  they are highly appreciated**

Prepping to start on a fitness journey takes the right mindset…. So let’s take this week to focus on getting READY~!!
I’ll be sending you several emails over the next few days with content to assist you in your preparation.

The goal of this Super Start Success contest is to keep you CONSISTENT so that you can attain Success!

To get READY I’d like you to start with  the following 2 tasks:

1.  Go shopping and the entire time think~”Protein and GREENS”

Stock up on good healthy proteins items like:

  • Chicken,
  • Turkey,
  • Roast,
  • Tuna,
  • Salmon…

Fill your cart up the rest of the way with greens:

  • Celery,
  • lettuce,
  • peppers,
  • radishes,
  • cucumbers,
  • spinach, etc…

2 . JOURNAL…take some time to JOURNAL.
Write it down!! I’d like to encourage you to write about 3 specific things:

  • When were you at your peak physical condition?
    Do you remember how great you felt both mentally and physically?
  • What do you have to change about your
    current habits to attain results like that again?
  • What is your #1 goal for the next 70 days?
    What are the “solutions” you must stay focused upon in order to attain that goal?

 

 

I can’t wait to see all the amazing triumphs we

will share during this contest.

Let’s get Prepared!!

I’ve  put a list of recommended materials here-

http://buffmother.com/6523/recommended-materials-sss-contest-wk-00
REMEMBER to use the code SSS16 for additional 35% “SPECIAL” discount offer just for your participation in our contest.
The contest is free and I’ll be giving away a ton of info and support away for free.
The option to purchase recommended materials (journal, workouts, diet info, books)
and hooking into support via www.TEAMBuffMother.com will
help you along the way are often vital to success.

Thanks so much,

Michelle

Fearless and SEXY!!

Congrats ladies on how awesome you are doing in the contest!  It’s so exciting to read all the amazing blog posts you’ve been writing. The SELF-Discovery is AWESOME!! Much of creating a better life is based upon KNOWLEDGE about who you are and why–then formulating a plan for change!! I love that so many of you are UP for CHANGE!!  You should be proud of yourself for being BRAVE and FEARLESS to become your best!!

 

Today’s post  6 to Sexy~ day 9: be DESIRABLE

 

And a reminder….

CHAT with us!!

Everyone is welcome!! (I changed the chat settings so all Rally Room members can join!!)

Simply click the link and you’ll see the chat screen pop up on Wednesday at NOON Central time

http://www.teambuffmother.com/…chats-noon-central-1

 

 

Yesterday I had a good workout day. Monday’s are always busy, but I’m making my workouts and diet a huge priority right now. I also got in some EXERCISE getting groceries. I’ve even been eating fish!

Morning fasted: 10 min bike warm up

CHEST

Bench Press
3×10
45×10
95×10
115×10
105×9

Push Ups
2×15 *

*Was dying due to lack of food; decided to hold off on the remainder of workout until afternoon
Restart workout at 5pm
1×15

Incline Flys
25’sx10
30’sx10x2set

Tricep Extensions
45x10x3sets

Tricep kickbacks
10’sx10repsx3sets

abs between sets (during recovery)

Between bench
Knee Ups on hanging roman chair
3x15front/5side/5side ABS

Between push ups
Old School sit ups
3×25

Between incline flys
Crunches on ball
3×15/5/5

Between tri ext
Ab wheel
15
10x2sets

Knee ups between kickbacks
20 x 3sets
+ All day vacuums at least 10 if not more, did them every time I thought about it!
Run Treadmill intervals 20 min total 7 hard mins @8
(2mi in 17:35)

 

I am SORE from the workout and abs especially!!

In other news I posted this in the FB Team Group….

Has anyone here used www.DietBet.com? They’ve asked me to be a celebrity host for a “game”…I’m testing it out this month. What are your thoughts?

 

Time for me to get off of the computer and on my bike!

See ya laters,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

SUPERHERO, Day 3!!

Just a reminder that daily the suggested workouts are posted to my BuffMother! page…I’ve been trying to add them here daily also.

CONGRATS on 2 amazing first days!! I am so proud of your excitement and focus. STRIVE to keep ON TASK this weekend!! GET IN THOSE WORKOUTS!!!

Every Day in May! ~ Day 3
This week’s diet focus is to Drink More Water! Gulp, Gulp. Our fitness focus for the week is building Endurance. Keep at it!

Check out today’s suggested workout: http://youtu.be/koK7KyCHMVU

ABS/BOOTY!!

PLUS: It’s SUPER HERO Saturday and your challenged to Drink some TEA today

SUPERHERO Saturday is all about you doing EXTRA ORDINARY things today– I love getting in the mood with a super hero shirt, thinking about how cool it would be to have a super power and taking action towards being physically strong like a super hero.

Why TEA? Well, it’s a fun way to get some nutrients, to detox, to get a bit of caffeine, and to spice up your water intake

 

My Day 2 didn’t go exactly as planned….I only managed the 11 minute Lower Body SlimChick Band workout.  I was too busy having outdoor adventures to even change into my workout duds.

 

 

I also failed to eat cukes or lettuce   I did get in some carrots and green beans though!  I’ll eat a cucumber salad today for lunch and I plan to make some ICE TEA to drink while I sunbath a bit today. It’s a GORGEOUS day here today!!

 

I will do the SlimChick ABS/Booty workout today PLUS I’ll get in my missed leg lifting to boot.  I may also hit the trail for a run SINCE I am a SUPERHERO!! …I plan to mow it today first though. The grass is getting so long!

 

I’m off to be a superhero!!

-Michelle

p.s. I keep forgetting to take my starting pic.  I’ll add that to my to do list!

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

Sexy Final Week!!

HI Ladies!! I hope you are as fired up as I am about our final contest week!!

I was “offline” yesterday~ So I’ve posted two contest posts already this morning.

S2S~ Day 35: Final Challenge= 100 Lunges/day!!

And some really helpful info about preparing to take some amazingly SEXY final contest pictures:

Also as a reminder here are MORE Contest Details
I’ll be back later to really blog…for now it’s time to get the kids on the BUS!
Love ya,
Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Lovely GOOD Friday

Happy Good Friday!! I love days like today– such an awesome reminder of LOVE and happiness!!

I’m feeling much, much better today! Thanks for all your well wishes about my neck and business thoughts.

Today’s contest post:

MY 6 Daily Goals–

  1. Cycle day- 13 all is good on the hormone front.  I feel clear minded, happy, focused, more healthy and I was hungry this morning when I woke up– Metabolism is alive!!
  2. Weight- 131.0…back down a couple pounds of water weight after getting a bit more active yesterday and staying away from the advil. I expect to be back under 130 by early next week.  This injury won’t keep me from my goals!!
  3. Sexy To do’s- I need to shave today. Also, I think I’ll go tanning again
  4. Workout- I’ll spend a little time at the gym doing some light weight training on the machines.  It’ll be a “therapy” type session
  5. Meal POA- embrace my hunger a bit….I’ve been really a big time baby about being a bit hungry.  The second I’m hungry, I’ll eat.  That’s fine most of the time, but not right now while I’ve been less active and if I want to attain my goal by VEGAS I’ll need to “embrace my hunger” a bit more!
  6. Sexy Actions- Today’s topic for the contest…I’m excited to read some of your ideas.  Hubby’s got Good Friday off, so I think I’ll be able to be a bit more flirty with him and get some “quality” time with him!!

Enjoy the day!!

Love,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

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

OVER 500!! female super hero's~ WOW!

Marvel comics was just purchased by Disney~http://news.yahoo.com/s/ap/20090831/ap_on_bi_ge/us_disney_marvel_entertainment
And guess what Marvel lists over 500 women super hero on their site database~ AMAZING!! http://marvel.com/universe3zx/index.php?title=Category:Women&until=Kismet

I only thought there were a handful: Wonder Woman, Super Girl, Elektra, CatWoman, Xena, Lara Croft, GI Jane, etc….  It’s very refreshing to know that we are represented!!!

Anyhow, I have not felt like the biggest super hero recently, I’ve been dealing with a bit of the “sickies” this past week…so I’ve been rather lax regarding my workouts.   I’ve decided on a new plan of how to attack my workouts for the reminder of the week and next week~
the “Every Other DAY” workout routine 🙂

It’s nothing new to me…I’ve used it in the past a lot and taught it often to my clients.  Working out HARD at least EVERY Other day is a GREAT way to keep momentum without having to feel guilty for taking some extra days off.  The way I do it is workout hard 1 day and then don’t even let myself  “think” about working out the next….All in all it works well for me when I am very busy with other projects
(right now I am VERY busy with a website project; an upcoming CONTEST (the SSS contest starting 9/14); and prepping for the OMAHA event on the 26th&27th of this month).  It’s also a good little “break” and we all need those from time to time! That said, I did NOT workout yesterday~ so today I will!  I have upper body/abs and intervals on tap!! WHOOHOOO!!  I expect that I’ll feel like a superhero in my workout!!! 2556282orig - Copy