Category Archives: Kick the Habit

Habit BROKEN or ATTAINED!

Habit BROKEN or ATTAINED!

If you participated in the contest, Be sure to Submit your official entry by March 4th= starting stats, final stats, a written paragraph sharing your thought about the contest,  and at least 1 photo of yourself to michelle@buffmother.com.

Stats (start and end):

Height
Age

Weight:
Chest:
Waist:
Hips:
Thigh:

A short paragraph on your  contest results, did you break or attain your habit??

 

Send your info and at least 1 photo to, michelle@buffmother.com

Thanks!!

Submitted by BuffMother on Mon, 2006/02/27 – 8:20pm

Tonight’s workout was great! Once I got moving that is 🙂

Todays workout was basically just intervals plus a tish extra cardio.

10 min warm up on r-bike
run intervals
3min warm up at 7mph
9mph
8 for 1
9 for 2min
8 for 1
10 for 2
8.5 for 1
10 for 1
8.5 for 1
10 for 2
8.5 for 1
11 for 1
8.5 for 2
11.5 for 1
cool down at 7

Total of 23 min on treaddy

upright bike
easy on off intervals…additional 10 min

Then 3 sets of bent over flys for rear delts
on hard set of knee ups on bench
3 sets of calves
one hard set of roman chair knee ups
oblique machine 2 sets

Done

NOW I ate for post workout
1/4 c almonds
6 oz of sweet tater
2 cups asparagus stir fry
5 oz chicken
1 teaspoon ranch dressing

and I have a gut ache…I think it could be the sweet tater–ouchy~xx(

Tomorrow is Chest tri’s more intervals :)…but no running

Have a super night!
-Michelle

~~~~

Submit your entry “21 day Kick the Habit” contest:

BuffMother's picture

Mon, 2012/02/27 – 10:16am — BuffMother

The 21 day Kick the Habit contest is over…Congrats for taking on the challenge!!
I am sure you are an improved version of yourself after these 21 days!!

Please visit this last link for some insight and instructions on
how to officially enter our contest:

http://therallyroom.com/node/51920

Entering is easy…Simply submit your official entry by
March 4th= starting stats, final stats, a written paragraph sharing your thought about the contest,
and at least 1 photo of yourself to michelle@buffmother.com

Thanks!!

-Michelle

~~~~

0 Days to go….of “21 Day Kick the Habit”: Mission Complete

BuffMother's picture

Sat, 2012/02/18 – 2:58pm — BuffMother

You did it!!  You completed the “21 Day Kick the Habit” Contest, Was your Habit BROKEN or ATTAINED!?

No matter what the outcome, striving to make positive change in your life makes you a winner!! Congrats….

Please, Submit your entry~

If you participated in the contest, Be sure to Submit your official entry by March 4th= starting stats, final stats, a written paragraph sharing your thought about the contest,  and at least 1 photo of yourself to michelle@buffmother.com.

Stats (start and end):

Height
Age

Weight:
Chest:
Waist:
Hips:
Thigh:

Write a short paragraph on your  contest results, did you break or attain your habit??

Send your info and at least 1 photo to, michelle@buffmother.com

Thanks so much!!

Now that this contest is complete, what are you going to do????

Please consider:
Keeping up with your new friends in the Rally Room,
and Start another challenge ( a personal one or join in our next Team BuffMother contest at the end of March)?

What about finding another scary goal, Like a new hobby of dancing or road racing? or think about doing the 21 days again to tackel another habit?

 

No matter what, keep after improving yourself!! It takes time to reach your goals, stay consistent and know every baby step forward changes you!

Thanks so much for being YOU!!

Love,
Michelle

~~~~~

21 Day Kick the Habit winners

BuffMother's picture

Mon, 2012/04/02 – 1:05pm — BuffMother

Congrats to our Top 5 in the “21 Day Kick the Habit” contest!! They each get a long sleeved BuffMother! T-shirt for their prize!!!  Way to go April Ramirez, Lara Braddy, Sheena Ellington, Donna Buchanan, and Nicole Winfield!!

1 day

1 day

Here is my leg workout from yesterday:
10 min. r-bike warm up

Free motion squats 3 sets warm up for squats

Squats
95x20x2
135x10x1
145x10x2

Smith lunges
70x10x4

Cleans- form practice
Bar x10

Dead lifts
95x10x3

Abductor
60x20x10

Multi-hip down motion
120×20
160×20
180×10
200×10 KILLER!!

Knee extension
100×10
110×10
120×10

Seated leg curl
90x10x2

Walking lunges
60# on backx15x2
I was dying on these…all I could think was me on stage in that ity
bity bikini with a loose caboose! That kept me going

Ab machine
60×20
100×10

Roman chair knee ups
25/10/10
15/5/5

I am sore today…For my workout tonight I have to run intervals and
do some abs.

Have a super one yourself!
-Michelle

~~~~

1 Days to GO…Your business!!

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Sat, 2012/02/18 – 2:54pm — BuffMother

1 day to go! In our 21 day contest…Make this final day count…stay focused on kicking your habit!

I am proud of you for joining us in the journey so much of a successful life is attempting to change; It’s the act of steping out of your comfort zone and attacking a challenge head on~ You are successful because you are striving for more!!

Another attribute of a successful life is that person’s ability to Mind Their Own Business!  Winners concentrate on creating their life the they want it. They don’t get overly concerned with what other people are doing or saying and they don’t get caught up with gossip or being judgmental.

Your task for today is to list 3 items in other’s lives that are a concern to you.  For example, your sister is getting a divorce and you are against it entirely.  Daily you think about it, talk about it with your friend and even tell her repeatedly that you feel it’s the wrong decision.
or…
Your best friends bought a BIG new house that is way out of their price range.  You worry about it often, hoping that they will be able to keep up with the payments.

List 3 items of “other people’s business” that steal your focus:
1-
2-
3-

Now that you’ve written them down– mentally FLUSH them– It’s NONE of your BUSINESS!!
Live your own life and make it GREAT!

Love,

Michelle

p.s. here are today’s workout ideas:

Beginner-

Lift Upper Body and a 5 min walk

 

Wall Push ups- 3 sets of 15 reps (take 1 minute between each set)
Bent over DB Rows- for your back
3sets of 10 reps (3×10) with 1 min rest between sets
Chair dips- for your triceps/upper arm
3×10
Shoulder press- for your shoulders
3×8-10
Bicep curls- for your arms
3×10
MORE Wall push ups- for your chest
3x 10
lateral shoulder raises
3x 10

Finish with a 5 minute walk outside or on the treadmill 🙂

OR…

Expereinced-

Lift Chest followed by a 11 interval workout

 

Bench Press
4×10, 8, 6, 10 take 2 minutes between heavier sets–challenge yourself!
Incline Chest Press
4×10, 8, 6, 10
 Incline Flys
3×8
Assisted Dips- or unassisted if you can!
2xfailure
Barbell Tricep Extensions (skull crushers)
4×10, 8, 6, 10
Cable Tricep pulldown
3×8

Intervals (any mode- meaning, you can run, do elliptical, bike, jumprope, dance, etc…): warm up 3 mins; increase intensity/speed  on odd mins 4, 6, 8, 10 and recover on even minutes 5.7.9… 11 minutes is done fast!!

2 days to GO!

2 days

Well I got a BONUS workout of sorts yesterday…I was only planning to run, but DH wanted me to lift with him…so I did :)…I have a had time turning down an opportunity to work out with a HUNK!!

So this is how it went:
5:40pm arrive at gym- note that they now have a 2 hour limit to childcare…which is fine, I am never there longer than that anyway 🙂

r-bike 20 min…talked to a former client/personal trainer there she is going to compete an picks my brain constantly…and is very sweet about it
While waiting for DH to arrive,Run on treaddy:
intervals on odd mins starting at 3 min
9, 10, 10,11, 10, 9 for 2 min, 10, 11.5 and 11.5
my recovery was typically at 8mph

When I was done I was exhausted and the guy next to me said…”I thought your were going to run right off that thing, hee, hee” (he actullly said, hee, hee, LOL 🙂 )

so then we lifted Shoulders:
Military machine:
40×10
50×10
60×10

Freemotion shoulder press
25×20
35×15
45×10

Shrugs on smith
90x10x3

a series of arnolds, and lateral raises
didn’t count just worked hard

bicep curls ez bar
close grip 50×10
wide grip- slow 40x10x2

free motion bicep curls
25×20-way too light
35×20-too light
45×10-hard!

So today is Chest/tri’s and intervals again… After my photoshoot, whoohooo!!!

-Michelle
p.s. after faking it for days…TOM finally arrived today, always on a FRIDAY!! that stink

~~~

2 Days to GO…Support!

BuffMother's picture

Sat, 2012/02/18 – 2:53pm — BuffMother

2 days to go

 

Be Proactive Accept what can not be changed. Happy people don’t waste energy on circumstances beyond their control. Accept your limitations as a human being. Determine how you can take control by creating the outcome you desire – rather than waiting to respond.

3 days to Go!!

3 days…Just 3 days to Go!
Do you remember how focused you were during the first 3 days
of this contest- REGAIN That EXCITEMENT!!

You can accomplish a lot in just 3 days of effort.

Today’s post:
http://therallyroom.com/node/51917

Kick it in; Kick your habit!!

TODAY I have a photo shoot with the local paper the Morning News for the story they are doing on me and my company BuffMother! I am very excited, so I have to prep for it which includes:
1. shower
2. apply some self tanner
3. whiten teeth
4. make up
5. false eyelashes?? maybe
6. hot roller hair
7. wear the perfect out fit…most likely one of my BuffMother shirts and my BuffMother Bracelet

Another factor I have to figure into all of this are my 3 little girls that I have to take care of while getting all of it done….so this is about a 4 hour project

Wish me luck!!
AND have a super Friday yourself-  I’ll check back in with my workout.
xoxoxo~Michelle

I had Better than nothing type workout…i had my photoshoot and it lasted 1.5 hours then attempted to workout with no fuel  …better than nothing. Tomorrow’s will rock!!

Chest/Tri
warm up on bike 5 min
Bench 95×10
115×5

Inline flys
35x10x2

Tricep extensions on Free motion
40×15
50×10

Chest press
80×10
95×10
105×10

Tricep one arm cross over pull downs
40x10x3

flat bench flys
25#db’s high and slow x10 reps

kickbacks slow and hard
10×10

HOME eat!
ADVIL :a3:

Good night,
Michelle

3 Days to GO…Kindness!

BuffMother's picture

Sat, 2012/02/18 – 2:51pm — BuffMother

HI!! We are down to 3 final days to Kick or Establish your Habit.  Do you remember how focused you were during the first 3 days of this challenge– REGAIN That!!  You can accomplish a lot in just 3 days of effort. 

Your task today is to be EXTRA kind to those in your life.  Take the focus off your habit breaking for a moment and think about how you can show kindness in a special way today.  Putting KIND energy out into our world is like a boomarage– it will come back to you! Heck,  it might provide the extra push you need to kick your habit…Choose 2 small acts of kindness to do ON PURPOSE today. Plan them now:

#1.

#2.
35 ideas–

  1. Send someone a hand written note of thanks.
  2. Buy a lottery ticket for a stranger.
  3. Give a compliment about your waiter / waitress to his / her manager.
  4. Stop and help someone replace their flat tyre.
  5. Give a huge tip to someone when they least expect it.
  6. Hold the train door open for someone rushing to get in.
  7. Give up your seat for someone, not just an elderly person.
  8. Pick up some trash in the road which would otherwise be lying around.
  9. Compliment a work colleague for their excellence.
  10. Give a piece of fruit to a delivery person.
  11. Tell all your family members how much your appreciate them.
  12. Buy an inspirational book for a friend
  13. A special surprise mom-kid “date”
  14. A colorful and bright “I love you” note (just like they would make for you) tucked somewhere (lunch box, etc.)
  15. Have an evening of music and dancing at home
  16. Teach them your child all the different ways to kiss: butterfly, Eskimo, fihsy kisses, etc.
  17. Let your kid(s) help you do something you normally want to do alone, even though it will take ten times as long
  18. Set up a special “tent” in the living room, complete with materials for a tea party, stuffed animals and books, or whatever would make your child’s eyes light up
  19. Hold a kid’s movie night (at home or out)
  20. Cook a person’s favorite dinner for them
  21. Have mama-child manicures/pedicures
  22. Frame one of your kid’s drawings and hang it somewhere prominent
  23. Create an indoor or outdoor obstacle course
  24. Write your child a letter and put it in the mail
  25. Stop to give random cuddles throughout the day
  26. Give them a mini massage (shoulders, feet, etc.)
  27. Slip a note into their lunch, briefcase, etc.
  28. Buy them something to make life nicer (a new pair of slippers,a body pillow, an audio CD, etc.)
  29. Read an article about something your partner is interested in, and have a fun conversation about it
  30. Make a list of reasons you love your partner
  31. Plan a special family activity
  32. Wash someone’s car
  33. Arrange for extra cuddle time on the couch with your kids or partner
  34. Give your partner your full attention whenever s/he talks to you
  35. Mail your partner a love letter

Your workouts for today–

Beginner Option:

Lift lower body:

 

Take 90 seconds between sets- strech or do abs during that time
DB Squats
3×10
Pliet Squats-wide toes out
3×10
Laying side leg raises
3×10
Romainian Dead lifts
3×10
Walking Lunges- no weight
2×15-20 each leg
Calf Raises
3×10

 

Experienced lift back, shoulders, biceps:

 

Take 90 seconds between sets- strech or do abs during that time
Pull ups- assisted or inverted/supine pull ups
2×10
Lat Pulls
3×10
Rows-rhomboids
3×10
Military Press-shoulders
3×10
Lateral or Front Raises
3×8-10  Shoulders
Upright Rows
3×8-10 shoulders
Bicep dumbell Curls
3×8-10 -biceps

Kick it in!! Kick that Habit!!

-Michelle

4 days to Go!!

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

~~~~

Fun Days!!…4 days to go

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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

~~~~~

4 Days to Go! Responsibilty

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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

5 days to Go!!

There is just 5 days left to kick your habit!

I certainly hope the daily tasks and workout ideas have helped you
stay engaged.

here’s today’s: http://therallyroom.com/node/51915

I started a post earlier about my workouts and got interrupted by my kiddos…things around here have been very crazy this week.

So here is a brief summary of what I was going to write.

Workouts have been perfect this week!!
Today was back, shoulders, bi’s and intervals…plus extra cardio
yesterday  was legs…lunge heavy day 🙂

Sooooooo! Things are super and tomorrow is my pamper day so I will have time to get do some major catch up here…including my  training program for the WARRIOR DASH… just 10 weeks away!!

Keep up the super attitudes!! you all rock-
Michelle

 

~~~~~

5 days to go! WRITE IT!

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Sat, 2012/02/18 – 2:49pm — BuffMother

Can you belive, just 5 days left– 5-4-3-2-1, then DONE!!

Which reminds me of my DIET– the 5-4-3-2-1 KISS diet!  It’s easy and simple to count portions instead of calories.

  • 5 Protein servings of approximately 25g each (palm size, 100 cal)
  • 4 Carbohydrate Servings of approximately 25g each (fist size,100 cal)
  • 3 Fat servings (ex. 1Tbs salad dressing, 1 slice cheese,100cal)
  • 2 Greens as large portions as you desire (salad, broccoli, green beans)
  • 1 Treat (approx 150-200 calories of whatever you want)
  • 11 Water servings (8 oz)- at least

More info on the diet is in my books Hormonal Timing and After Baby ABS!

 

Today’s task is to GET out your Journal…and Write it all down!!  Instead of having your brain consumed with TO DO lists…Use your mind for better things.  Write down all your great ideas, insights, and thoughts before they go missing somewhere and add what you need to do to a to-do list.

Let’s brainstorm now in your Rally Room Blog-

  1. Write down 3 ideas of where you’d like to vacation next
  2. Write down 3 thoughts about your habit
  3. Write down 3 gifts you’d like for your next birthday
  4. Write down 3 home improvement ideas
  5. AND WRITE DOWN what you will eat today!!!

Workout ideas for today:

Beginner~ Lift upper body:

 

UPPER BODY
Push ups on knees
3 sets to  failure
Rows- bent over holding dumbells
3 sets of  10 reps
Chair dips- for triceps
3 sets to failure
DB Military Shoulder Press
3 sets of  10 reps
Bicep Curl
3 sets of  10 reps
Tricp extension
3 sets of  10 reps
Lateral Raises
3 sets of  10 reps

 

Experienced~ Lift Chest and shoulders:

 

Chest front delt DAY
Bench Press or Chest Press
5×10, 8, 6, 2 to 4, 10
Incline flys
3×10
Incline Chest press (machine, hammer or smith)
3×10, 8, 6, 10
Plate front raises
3×8-10 slow
Front DB raises (one arm at a time- alternate)
3×8-10 slow

Have a good one and keep working towards Kicking the HABIT!! you can change a lot in just 5 days~ DO IT!!

-Michelle

6 days to go!!

Just 6 days to go…have you liked your results?

Check out this task about creating a happier life:
http://therallyroom.com/node/51914

I have been thinking about this all day…things keep on popping up that make me come back to CHALLENGE=CHANGE

In every thing in life if you want to change you must face the challenge.

NO matter what EASY is not the road to success. If you want your body to change you must Challenge it! My body goes backwards instantly if I don’t constantly challenge it.

IT is not easy to be BUFF but it is SO worth it!!

I love Angela’s quote “pain is fat leaving my body!” So true, you must be willing to go through the pain to get to where you want to be.

Challenge yourself in every aspect of life and you will accomplish your dreams!!
I hope you like your DREAM!!
-Michelle

~~~~

6 Days to Go!! Like it…

BuffMother's picture

Sat, 2012/02/18 – 2:47pm — BuffMother

6 days to go!

16 days into this….

Have you liked this challenge?  I hope so…
I know there was a time when we all need to step back and think about our LIKES and DISLIKES.  I embraced this idea when posting my facebook profile…I actually found it easier to describe myself by listing my dislikes vs. my likes.  Life is too short to spend our time on doing things we really don’t like. Now, I must clarify this a bit…you will still have to do things you DISLIKE in life– but if you can limit those items, life will be so much better!!  Also, some things I dislike I must do in order to have items I LIKE come to fruition.  With that said…

Your task for today is to write 2 lists, what you like and dislike.

I LIKE:

I DISLIKE:

Then, simply STOP doing what you truly DISLIKE, even if it’s something as big as a career!  Take action now towards being able to STOP doing what you dislike and find a way to replace it with what you LIKE!

Today’s workout ideas (you’ll LIKE these):

Beginner:

STRETCH 20 mins- do the upper body and lower body stretching routines I suggested and/or do a YOGA workout

15min walk/jog
Walk 5 mins; jog 1 min, walk 1 min x 5  times (for 10 mins)

Experienced: Intervals and ABS

Intervals

3 min. warm up

1 min. hard

1 min. easy

2 min. hard

2 min. easy

2 min. hard

2 min. easy

2 min. hard

2 min. easy

3 min. cool down

This is 20 min total: 7 hard min. total

ABS:

 

ABS–CPTME….SIMPLE 7 for 7
Passive Abs
Sit ups- hands on hammies
Vacuumes!! 10- 10 seconds daily
Knee ups- roman chair are best
Traditional AB crunch
Ball Crunches
Cats/Dogs

I like you being here in the rally room!! I hope you do too…

Your Likeable friend,

Michelle

6 days to go!

16 days into this….

Have you liked this challenge?  I hope so…

I know there was a time when we all need to step back and think about our LIKES and DISLIKES.  I embraced this idea when posting my facebook profile…I actually found it easier to describe myself by listing my dislikes vs. my likes.  Life is too short to spend our time on doing things we really don’t like. Now, I must clarify this a bit…you will still have to do things you DISLIKE in life– but if you can limit those items, life will be so much better!!  Also, some things I dislike I must do in order to have items I LIKE come to fruition.  With that said…

Your task for today is to write 2 lists, what you like and dislike.

I LIKE:

I DISLIKE:

Then, simply STOP doing what you truly DISLIKE, even if it’s something as big as a career!  Take action now towards being able to STOP doing what you dislike and find a way to replace it with what you LIKE!

Today’s workout ideas (you’ll LIKE these):

Beginner:

STRETCH 20 mins- do the upper body and lower body stretching routines I suggested and/or do a YOGA workout
15min walk/jog

Walk 5 mins; jog 1 min, walk 1 min x 5  times (for 10 mins)

Experienced: Intervals and ABS

Intervals

3 min. warm up

1 min. hard

1 min. easy

2 min. hard

2 min. easy

2 min. hard

2 min. easy

2 min. hard

2 min. easy

3 min. cool down

This is 20 min total: 7 hard min. total

ABS:

ABS–CPTME….SIMPLE 7 for 7
Passive Abs
Sit ups- hands on hammies
Vacuumes!! 10- 10 seconds daily
Knee ups- roman chair are best
Traditional AB crunch
Ball Crunches
Cats/Dogs

I like you being here in the rally room!! I hope you do too…

Your Likeable friend,

Michelle

7 days to Go!!

HEY!!
Just 7 days to go in our 21 day kick the habit contest!! That’s just ONE WEEK…
I know you can focus for 1 week~ WE GOT THIS!!

Today’s post:
http://therallyroom.com/node/51913

Hit it hard!! I’m watching you, lol!!
-Michelle

My plan for the week.. is to lift a bit heavier this week.
The last couple I have been doing sets of 10 now this week I am going to go to sets of around 6 reps.

Here it is:
Moday-
Workout at noon with dh…lift chest/tri’s and do intervals(most likely run)

Tues-
Workout:back/bi’s/shoulders intervals or spin class 🙂

Wed-
Workout:LEGS!! I love leg day. The goal is a sore butt and I will get one!

Thursday:
Run intervals outside and some sprints!!

Friday: Workout: Chest/tri’s and spin? or intervals on upright bike

Sat: PICTURES??? I never got my starting contest pictures done, I am way over due for a set of progress pics…the last ones were done in early Dec
Workout: Back/Bi/Shoulders and run outside

Sunday:Church…we will make it this week!!

I am so excited for the week!!
-Michelle

~~~~

7 Days to Go! “Top of the HOUR” to YA!!

BuffMother's picture

Sat, 2012/02/18 – 2:46pm — BuffMother

7 Days to Go!

Just one week– you and I can focus for 1 week…we can do it!!
Today’s task is simple– I want you to ask yourself this question at the top of every hour:
“What do I need to do right now to move towards breaking my habit?”

Here are some of how I expect to answer:

6:00am- Get my young and spry body out of bed!! GET UP!!!
7:00 am- Kiss my kids goodbye for the day…make sure they know I love them
8:00 am- Eat some eggs and then Clean my Kitchen
9:00 am- do my online time
10:00 am- eat a mid morning snack of an apple
11:00 am- prepare my errands for the day- post office trip, trip to dry cleaners, etc.
Noon- eat a healhty clean lunch like: romain/spinach salad with chicken, olives, tomoatoes, nuts and some ranch dressing
1:00pm- clean the kitchen up
And so on….

Use the top of each hour as a cue to keep asking yourself “what do I need to do right now”… to progress towards my short-term and LONG TERM Goals!

Workout ideas for today-

Beginner:
Lift Lower body Circuit

 

LOWER BODY
Squats
3 sets x15 reps
Calf raises
3×10
Stationary lunges
3X10
Romainian Dead lifts
3×15
Ball Leg Curls
3×10
Laying side leg lifts
3×20

Experienced:
Lift Back

 

BACK, BICEPS, SHOULDERS
Pull-ups (assisted)
3×8-10
Upright rows
3×8-10
Rows
3×6-8
DB Bicep curls
3×6-8
Lat pull downs
3×6-8
Bent over lateral raises
3×6-8
Standing DB W-Military
3xfailure
Crunches 3×15 slow
Barbell bicep curls
3×8-10
Knee Ups- to front and sides
Intervals-

Focus, Focus, Focus and Do what you need to DO!

-Michelle

~~~

It’s working!! top of the hour cues!!

BuffMother's picture

Mon, 2012/02/20 – 10:52am — BuffMother

The task for today is working “Use the top of each hour as a cue to keep asking yourself “what do I need to do right now”… to progress towards my short-term and LONG TERM Goals!”…I’m staying focused, keeping my kitchen clean and getting stuff done!

YAY!!

Yesterday was a great day off…I worked outside clearing some brush, burning some brush and found that my tulip bulbs that I planted last fall are sprouting.  I had planted them upside down and thought they wouldn’t work, but at least some of them found their way to the surface :garden:

The twins and I also practiced some softball…they are total beginners and it’ll be fun to see how they progress this season.  Gracie did really well at her try out, but the poor girl got hit in the shin with a grounder!  She’s convinced she does NOT want to play anymore, which is really too bad!!!

I missed my second leg workout last week, so that’s on tap for me and my workout buddy, Gunner, today!  Everyone is healthy here finally and I am feeling excited for the spring.  I can feel MARCH coming.

March 1 I’m headed to Keystone for a ski trip…I’m thinking I need to prep for that a bit this week.  I need to be sure I have clothes and a body that can endure the altitude, cold and crazy muscles involved. I’m also going to go tanning and get my hair done this week….I feel the need to primp a bit!

I spent a bit of time this morning looking at my last set of progress pictures.  They were on December 5th…it was a couple weeks after I had been sick for a month.

Here’s one of them:

I think I’m looking a bit leaner since then, but I do need to take a set of pictures to compare.  I’ll plan to do that this Saturday.

We’ll the TOP of the hour is coming again– time to refocus and stay productive!!

Have a super day!!

-Michelle

8 days to GO!

HI!!

We have just 8 days to go of our 21 day Kick the Habit contest.
I certainly hope you are focused and ready to finish this challenge strong.

Today’s task, workout ideas and tips are located here:
http://therallyroom.com/node/51912

Time to FINISH this!!  Make yourself PROUD!!
Here’s my leg workout:

 

Warm up r bike 10 min
Free motion Squat- 100,160×25 warm up
Squats-
45 warm up
95×12 felt great
135 1 rep-ouch

Leg Press
180×20
270x15x2

Smith Lunges
50x10x2

Knee Extension
80×15
90×15
110×10
120×10

Abductor(first time in years on this machine 🙂 )
40×15
50x15x2

Ab machine
60×25
Kneeups
30

Calf Machine
150×20
250×20
340×20

 

I am so ready for a great next week, let’s do it!!
-Michelle

~~~~

8 Days to Go!! …Efficient

BuffMother's picture

Sat, 2012/02/18 – 2:45pm — BuffMother

8 Days to Go!! We are two-thirds done…2 weeks into our 3 week contest.

How are you doing?  I hope you feel closer to BREAKING your habit!

I have lost a little bit of focus this past week, but I am ready to be RELENTLESS and finish this final week STRONG!  I expect to have my habit of eating junk carbs broken and have established a clean kitchen habit!!

I’ve identified that too much computer time really derails my efforts to take action towards my goals.  This week I’m going to focus on being very effective and efficient with my time online.

I encourage you to join me on this task:

Complete Online tasks during just one session each day. Check your mail once daily and complete all other online tasks quickly and efficiently. Let’s combine all online time into one small daily ritual–I plan to even set a TIMER so that I don’t slip and go end up wasting my energy and attention.

My online to do list for this week:
Check my email inbox and write quick responses- 30 min
Write blog- 30 min
Comment on 5+ friends posts in Rally Room- 10 min
Update Facebook status- 5 min
Surf the web-10 min

1:15 mins is very do-able and much less than the tally has been for me recently!!

If ONLINE time is not a problem for you…maybe there is something else hindering your focus- could it be TV time? spending too much time on the phone? Spending too much time cleaning?

Focus on finding ways to be more efficient with your time!!

 

Today’s workout suggestions:

Beginner- walk for 20 mins…get your arms pumping and heart beating

Experienced– Lift Legs, again!! Paired circuits– do the blue exercises as a circuit and then the pink…keep moving it’s supposed to be hard and fast!

 

LEGS
Squats
4×10
Calf raises
4×10 2 sets toes in, 2 sets toes out
Butt Squats
3×8-10
Walking Lunges
3×15
Knee Extensions
4×8-10
Leg Curls
4×8-10
Dead Lifts
2-3×15
Laying side leg lifts
2-3×15
Knee Ups- to front and sides
Lower Back Extensions

Remember that focused effort is always more effective than just going through the motions. Let’s be effective! -Michelle

9 days to go!!

9 days

Good Saturday Morning everybody!! day 13; 9 to go

BuffMother's picture

Sat, 2012/02/18 – 9:33am — BuffMother

Birthday Month for us is finally over!!  I love, love, love birthdays and I love, love, love my family–BUT 3 birthdays in a matter of 1 week + Valentines Day wears me out!

Thursday was a total off day for me- it was Travis’ Birthday and he played hookie from work so we could hang out all day.  It was really an awesome day and he had a very nice birthday.

Friday morning was all about throw up, lol….my little lady Layla was super sick with the tummy flu and so was my dog.  What a mess!
Today is a new day and we are fired up to have everyone mostly healthy and we have Softball tryouts today for my 10 year old.  It should be interesting- She’s never played!  Last night we hit wal-mart for some gloves and a bat.  It was so fun to see GIRL colors…when I played there were no pink and purple options– Love it!! :love:

Yesterday, I did manage to get in a good back workout and my diet was much more in check.  I am ready to kick in this contest– just a bit over a week left and I plan to be RELENTLESS!!

My workout plan for today is to run outside 2 miles and do some plyo type stuff after along with abs.  Should be a good one!

Have a wonderful Saturday!!
love,
Michelle

 

-Michelle
p.s. for my diet…I am on a maintenance calorie level of about 1800-2000 right now…5-4-3-2-0…once TOM arrives then I will be leaning hard 🙂