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14 days to Go…Kicking the Haibt!!

14 days to GO!!

Well, 1 week of the contest is over and we are ready to rock the next 2!!

There are 14 days of the “Kick the Habit” contest left, and I feel my Mojo on the rise~
How are you doing?? More focused than ever I hope!!

Be sure to visit the rally room today for your task, some encouragement and workout ideas:

http://therallyroom.com/node/51849

I had a champion weekend as planned!!

Sunday- ran hills- I did 5 x approx 200m hills…and one killer LONG one of about 400 -500 meters~ i should measure them some day! Then I finished with 2 100 meter sprints on the flat grass– they felt so easy after the hills!

Monday- Chest
Tues- Legs
Wed- a run and mish mosh of plyo type exercises and abs
Thurs- back
Friday- Legs
Saturday- off
Sunday- a run and mish mosh of plyo type exercises and abs

Alright!!! it is starting to get close to “CRUNCH” time for this contest….I know that every day I get more and more intense  about kicking and attaining my habits!!!

Let’s make these next 2 weeks our best yet!!

-Michelle

 

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14 days to go…one thing

BuffMother's picture

Mon, 2012/02/13 – 9:24am — BuffMother

Welcome to week #2 of our 21 day Break the Habit!!  Just 14 days to Go…
I hope you enjoyed week #1 and that you feel 7 days closer to breaking or attianing your habit.

If you missed any of the posts from last weeek with tasks, workouts and tips for helping you “Break the Habit” take a look at the– 21 day Kick the Habit book-– below the main post there are links to each day’s email, tasks and my blog posts for the contest.  Enjoy!

Your task for today is to follow up on your POA (plan of attack) that you wrote up yesterday, by doing ONE item at a time. Since most mothers are forced to multitask, It may feel odd to focus your effort on ONE thing at a time. Studies prove that by focusing on “one thing” you’ll do a better job and feel less stressed while doing it. Singular focused actions will catapul you to breaking or attaining your habit!!

 

Beginner Workout Option:

 

Circuit- do all exercises for upper body in the order listed and repeat the circuit 3 times.
EXERCISES
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

 

OR…

Experienced Workout Option-

 

Paired circuit- do the 2 exercises in the same color continuouly with very little (15 sec) rest between sets.
CHEST, TRICEPS
Bench Press or Chest Press
3×6-8
Tricep Extensions
3×6-8
Incline DB flys
3×8-10
Tricep bench dips
3xfailure
Cable flys
3xfailure
Tricep Push Downs
3xfailure
Knee Ups-to failure 2-3 sets
Crunches 3×15 slow

 

I am off to do ONE thing at a time, ONE step at a time toward success!!

-Michelle

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“21 Day: KICK the HABIT”– EMAIL for day 8; 14days to GO!!

BuffMother's picture

Mon, 2012/02/13 – 9:27am — BuffMother

Well, 1 week of the contest is over and we are ready to rock the next 2!!

There are 14 days of the “Kick the Habit” contest left, and I feel my Mojo on the rise~
How are you doing?? More focused than ever I hope!!

Be sure to visit the rally room today for your task, some encouragement and workout ideas:

http://therallyroom.com/node/51849

 

Let’s make these next 2 weeks our best yet!!

-Michelle

~~~~

“21 Day: KICK the HABIT”– EMAIL for day 8; 14days to GO!!

BuffMother's picture

Mon, 2012/02/13 – 9:27am — BuffMother

Well, 1 week of the contest is over and we are ready to rock the next 2!!

There are 14 days of the “Kick the Habit” contest left, and I feel my Mojo on the rise~
How are you doing?? More focused than ever I hope!!

Be sure to visit the rally room today for your task, some encouragement and workout ideas:

http://therallyroom.com/node/51849

 

Let’s make these next 2 weeks our best yet!!

-Michelle

~~~~~

 

 

15 days to GO!!…PLAN it!

15 days

Submitted by BuffMother on Sun, 2006/02/12 – 10:52am

Hi ya gals….
You all seem to be busy beavers today 🙂

I hope you are setting some time aside to rest a bit today, I have been all morning. I am also continuing to “feel” better little by little.
Gracie though is sick again today…poor thing 🙁

The birthday party went well the girls got…little bikes with training wheels, princess and tinkerbell suit cases, strawberry shortcake shoes, puzzels, play guitars, painting books, baby dolls and a few other litttle items. We had a good time!!!

Then last night Travis and I got to go on a date!! MAN I love him, I could spend every second of my life hanging out with him, we have so much fun together. His birthday is on Thursday and He will be 36…no one ever believes he is that old. I don’t believe it either!

So for today’s workout HMMMM…I think I will go running outside this afternoon and do some biceps and pull ups, abs and other junk. Probably no gym, but I love it there so maybe (if Gramma is up for watching the sick little GRACIE)

I am off to shower,
Have a relaxing day,
Michelle

 

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15 days to GO!!…PLAN it!

15 days to Go and it’s Sunday…meaning a day OFF for me!

No link today…just this Task:

Take 15 minutes to plan your attack for the upcoming week.
Write down your plans for the week, organize your prioritized to-do list and get ready for the week
before you are in the middle of it all.
Planning is half the battle,

Have a relaxing day,
Michelle

POA~ week #6 consistency challenge

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 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!!

Here is my POA for today- and I’ll be back with my POA for the week soon:
CLEAN HOUSE 1 hour
LUNCH
Watch Veggie Tales- ESTER movie with my girls
Workout at gym- all by myself!! KILLER LEG DAY!!
Clean house again for at least and hour
have some R&R with the Family 🙂

Fun HUH?  YES, as Philippians 2:14 says “In everything you do stay away from complaining and arguing” and I believe I will!!

Have a super SUNDAY GALS!!

Now for my RECAP and POA for week #6-
M-off
Tue- lower and run
W- off
Thurs- upper and run
F- off
S- run
Sun- legs (squats two heavy sets 175×2 plus 155×6 and CDL’s- tweaked back)

Mini-challenge: worked out twice with my SIL
obstacles- none
I encouraged my SIL

POA
M-recover my back tweak off
T-upper and run intervals
W-Lower either today or Thurs
Thur- off
F-Back/intervals
Sat-Chest/intervals
Sunday off

Diet goal- much of the same, but starting thurs I plan to enjoy my B-DAY all weekend!!

Mini-Challenge-to try on your bikini daily this week- I LOVE IT, I plan to strut around in my bikini this week!!  Yeah baby~

I am optimistic this week will bring GREAT EXCITEMENT and fun!!
-M

Belief quote for the day:
“When someone shows you who they are, believe them the first time.”-Oprah

Booty workout


Hi Gals!!
I just got home from my Leg workout 🙂

I am confused, is it really Wednesday? That is good and bad–I need some more time to get all my work done for the week, but GREAT because I am so pumped for the UFC fights on Saturday–
Who else is? Shauna, April, Jamie, Tracy??? It is gonna Rock- Tito and Arlofsky are gonna come away victorious!!

OKAY- In other news, I have been a cleaning lunatic today…Lots of laundry, lots of picking up, and lots more to do! Usually I tackle the kitchen first, well not today and now I am paying for it–:evil: what a mess! So as soon as I am done here I am off to do Kitchen duty and cook supper for me and my man- the kids are eating now 🙂

r-bike 15 min while reading my Message BIBLE-given to me by some lovely members of Team BuffMother!it was great~ the translation so much more fun to read…so I read song of songs…talk about steamy :evil:….if you ever need to get in the mood, read a couple chapters of that HOLY book, LOL…and then some proverbs. the 4th and 5th chapters–very wise stuff in there!

Sissy Squats/Romainians warm ups
Bench Knee ups
25 slow!

Squats
full:
45×10
95x10x3
parallel: 135x8x2- I was dying here bad!

Dead lifts
95×15
135x10x2 narrow stance
125x10x2 wider stance

Sumo Squats
45×20

Seated calf raises
70x10x4

Leg press
200×10
290×10- horrible cramp in my foot…so I had to quit these

took a break here to recover from my cramp 🙁
Smith Lunges on a step
90x10x3

Knee Extensions
110×10
130×8
150×8
170×8

Roman chair knee ups
40 total

Leg curls
90×10,8, 6 – I could really feel all those dead lifts here

All in all this workout kinda stunk- I didn’t have enough fuel in my muscles to do as much as I wanted, but it is my last buffing workout for a while so that won’t happen for the next leg workout.

Enjoy your evening, I am off to clean
-Michelle

7 week countdown is on!!!


Alright!!! it is starting to get close to “CRUNCH” time for the contest….I know that every day I get more and more intense and nervous about it!!!

The last show I competed in was in July of 2004. I quit competing because of the “illegal substances” used by many of the athletes and realized I did not want to compete in that atmosphere.

Last year I was tempted to do many contests, but never “pulled the trigger” on actually entering a contest.

NOW!! This Southern States Classic on April 8th is my testing ground. I am excited at the possibilities and in the fact that it is a “NATURAL” contest. I am excited to see what the contest holds!!!

I am also so pumped that Shellie, my super friend and STUD of a client is going to be on stage with me!! She is has come so far and impresses me more everyday with her passion for fitness.

Another cool thing about the contest is that Laurie St. Michael, the Sales Manager at my new gym, FUSE. Is a super all star make-up, hair and Competition color SPECIALIST!!
She has tons of experience doing color for all the big name bodybuilders at the OLYMPIA and many other shows for Jan Tana…the leader in contest color. So she is going help do my color and maybe Shellie’s too!!

So lots of fun stuff to look forward to!

I also have to report that I had a great leg workout yesterday and chest/tri’s/bi’s and running today.

My eats have been not the best :(…this stomach flu and kid’s b-days have been testing on me. BUT- I will be strict from here on in!

7 weeks and counting!!!
Thanks for the constant source of motivation, I love you Gals.

My plan for the week!
#1- To get healthy!! I have been fighting this sinus gunk for the past 2 weeks…if my sinuses don’t stop it, I will have to go get antibiotics.

#2- To get some major work done on my website and my book 🙂

#3- to eat CLEAN…my being a bit sick and having birthday parties this week has made my eating a little less than great. It is crunchtime! 7 weeks to the contest, yippie

#4- fit in a spinning class this week, I am dying to kill my booty :0

Monday- Workout at 4 pm…do shoulders Back and intervals on bike
Tues- Workouts at 10 am ish…do Legs and maybe run a bit
Wed- workout at 10 ish…do chest tris and run or spin
Thurs- DH’s Birthday…play it by ear but DAY OFF most likely 🙂
Friday- do Back Bi’s and shoulders
Saturday- workout with DH…legs
Sunday- workout either at home…run or go to gym with DH

LOOKS good now to put it into action!!
-Michelle