4 days to Go!!
Today is wake up call time– are you truly taking control of your life??
Please READ and DO today’s task and workout:
http://therallyroom.com/node/51916
We just have 4 days to go…make it count!
All of your workouts look AWESOME and
your encouragement is so wonderful….Have I ever told you all how
much I LIKE YOU??? I LIKE YOU all a TON!!
I have been working out hard and sticking to my plan, but being bad
about posting my workouts…please forgive me
Here is what I did this week so far:
Sunday Legs
Monday Chest Tri’s run/bike intervals
Tuesday Shoulders, back, biceps, r-bike intervals plus steady state
for a total of 45 min…I thought I was going to die after this!!
Wednesday: legs again…this went much better than Sunday’s workout
Squats
95x20x2
115x15x1
135x10x2
Smith Lunges
50x12x2
70x10x2
Butt Squats one set of 15 @70
Close stance smith squats one set of 20 @70
Walking lunges with 60# bar on back
set 1 24 total steps- then deadlifts with same wt 20 reps
2 sets bulgarians with 30’s- 8,6
set 2 30 total steps- then deadlifts with same wt 20 reps
abductor machine 60x10x2(2nd time with these)
adductor 30x15x1 (i never do these)
Calves
3 sets various machines wts and reps
Leg Press(new machine)
80×25 getting my feet wet here
120×25
180×20
trying to focus on my butt on these…I like this machine very easy on
my back
Then a set of knee extensions….then I saw one of my former clients
and started talking too much So then i decided I was done for the day.
Results: my butt is sore!! HOOORAY!!
Have a super day-
I have a run to do here in a bit.
-Michelle
~~~~
Thu, 2012/02/23 – 6:56pm — BuffMother
I have felt really great all week!! Good energy, good mindset, good focus~ I love it!!
Anyhow, I weighed this morning– 129 still…oh well..still a couple more days left until March 1st–maybe something amazing will happen to get me to my goal, lol!! Despite the scale staying relatively steady, I know I am getting more fit, eating better, feeling better– so what does that scale know anyway?? I still plan to take my pictures this weekend– they will tell more of the true story.
Last night we skipped going to the gym and played softball out in the yard instead. It was really fun to hit the ball again, see my kids hit and be the pitcher 🙂 And guess what, I am SORE today! all sorts of forearm muscles and core muscle sorness!! AWESOME!! Then today’s leg workout was a bit shorter than I’d like, but the good thing is that we did do it!
#1 List 3- recent items in which someone or something was to BLAME for your failure. Then take responsibility for each by stating “I am Responsible for that ____________(the failure).”
1- blame kids for leaving the kitchen a mess…. “I am Responsible for that teaching my kids and instructing them to do their chores.”
2- blame others for tempting me with “junk food” and “candy”….”I am responsible for what goes into my own mouth, no one but ME!! I can say no thanks!!”
3- blaming lack of time for my lack of runs the past couple weeks “I am responsible for my own schedule, I have the time, I must take the time!”
#2 List 3 recent items in which you had a success. Then, revisit each of those successes and state “I am RESPONSIBLE for my success at _________”
1- I’ve been successful at organizing this 21 day contest…. “I am responsible for my success at being a leader in the 21 days kick the Habit contest”
2- I’ve been successful at crossing off many items on my to do list daily….”I am responsible for the hard work I put in daily and am proud to know I am accomplishing tasks daily that will make my life less stressful, more organized and more enjoyable.”
3- I’ve been successful at encouraging others daily– “I am responsible for helping others to accomplish their goals…i love spreading hope, helpful info and leading by example”
Okay…that was a tough task today– being honest like that about failures and success takes some major brain power.
Can you believe this 21 days is almost over?? I can’t wait to do it again!!!
Oh and by the way, I’m doing my 40 days to fit yet again– tons of people signed up for it again yesterday and today– feel free to join in on the fun!!
http://blog.buffmother.com/contest/40-days-to-fit-challenge/
Have a great night– I’m going to the store!!
-Michelle
~~~~~
Sat, 2012/02/18 – 2:50pm — BuffMother
4 days to Go!!
Take Responsibility for your failures, your bad habits and your excuses! Happy people know and understand that they are 100% responsible for their life. They take responsibility for their moods, attitude, thoughts, feelings, actions and words. They don’t BLAME things or PEOPLE for the life they are living. YOU are in control of your body, your life and your legacy. Take the time and effort today to make it one without bad habits and full of good habits!!
Your task for today is to…
#1 List 3- recent items in which someone or something was to BLAME for your failure.
Then take responsibility for each by stating “I am Responsible for that ____________(the failure).”
#2 List 3 recent items in which you had a success. Then, revisit each of those successes and state “I am RESPONSIBLE for my success at _________”
Today’s workout ideas:
Beginner: Walk 5 mins, jog 5 mins, walk 5 mins
Experienced:
Lift Legs
| Leg day-Hamstring focus |
| Squats- feet 3″ wider than shoulders toes just slightly out |
| 4×10 |
| Dead Lifts (Romanian) |
| 4×10 |
| Walking Lunges |
| 2x15steps |
| Knee Extensions |
| 4x feet straight 8,6,6,4+ 2 sets toes out x10reps |
| Leg Curls feet flexed, straight and close |
| 4×10 |
| Calf Raises toes straight- can pair these with lunges |
| 4×10 toes in slightly GO HEAVY!! |
| Leg press- butt clench |
| 3×25 |
Each day you are getting more successful…press in these last 4 days, make them count!!
You are RESPONSIBLE for your failure or success– choose success!
Your friend,
Michelle