Squat 45×10- warm up plus hip rotations, hip pendulum, femur rotations
Bulgarians BWx10 warm up
Romanian Dead Lifts
Hip ups/Ball Leg Curls
BWx20 hip ups narrow10, wide 10
BWx10 Ball leg curls
Yesterday, I ran outside at around 10 am, down the hill around the loop 4 times and up again. Walked some, and took it rather easy, but I can feel it today. Run Keeper stats: 1.61 miles, 16:37 duration
The day before we were traveling home from MN and I got in a short run on the treadmill, about 10 mins worth.
While in MN didn’t do any official workouts but was active most days. An entire day at Worlds of Fun, Tubing, Biking, Boccee ball, Pool party with corn hole and diving board fun but overall I felt it was a major break from workouts. Now I am on task to get feeling good for my bday on June 14th and be in tip-top shape by my Anniversary August 28th. We hope to go on vacation for it!!
I honestly don’t know what my deal is with the NEW YEAR…It takes me several days if not weeks after the 1st of the year to get my booty going. Today, I think I finally did literally and figuratively with a good booty workout!
Warm up bike, and Jumpstart exercise for today of CHEST PRESS ON BALL 20’sx10x3sets
Conventional Dead lifts 95x10x2sets
Squats 45×10 warm up, 135x10x3
Romainian Dead lifts 135×2
Hip Thrusts BW 10 both-10 each, 135x10x3sets
Knee Extensions (knees been bothering me a bit again– gotta do these to keep it happy!) 115×15
Calf Raises BWx15x2
ABS Between sets hip twists, piked glute raise and a big set of 30 bicep curls x45#
I also did a fun little video about speaking positive– I need to practice this more myself!!
If you are like me an a bit slow on getting your resolutions started, realize it’s all about taking baby steps and it starts in your mind. Speak that into your life and soon you’ll find that you are taking action!!
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:
~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!
~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
I’ve had a ton of requests for more workout videos demonstrating an actual workout for an experienced level lifter who is in their BOOSTING phase. The Boosting phase is all about lifting HEAVY with good recovery between sets. The goal is to take about 2 minutes between each set.
First off, I need to say Happy birthday to Darcie!! TEAM BuffMother would be totally different without you– I appreciate you so much and am so glad God brought you into my life. I hope your day and year are amazing!!
Next, I wanted to just give you a “sickness” update. I am still on the mend. Probably at about 85% healthy. My lungs and nose are still a bit stuffy– and energy levels are not at their normal just yet. Hoping that by mid week I’ll be feeling better.
Thirdly, I recorded a video today about my new Diet bet
Fourthly, I also recorded a video about Gym Angel Energy Angel…
Michele Allen, Danielle Kiker and Angela Ellefson are our ANGELIC picture/tags contest winners
My day yesterday was super busy! I got a lot done, but more to do today (I so need a solid TO DO list) while the kids finish up school before Christmas. I got a good back, shoulder, bicep and interval run done yesterday…plus an additional 25 mins of bike.
Today, I’ll do my morning bike and chest/triceps. I am really sore from my leg workout a couple days ago, so no intervals will be a nice treat!
Can you believe there are just 13 Days left in 2014?
Repeat this circuit 4 times
1) “B”- Booty Pops: Stand with all your weight on on leg with knee slightly bent, bend leg a bit more and push up through your heel to contract booty as you return to start position. Do 10 reps each side; alternating starting leg with each set.
2) “L”- Lunge: Forward lunge pushing up and back to starting position alternating legs 10 total (5per leg).
3) “T”- Twirl: Stand with feet in a wide stance and Twirl your hips in a big circle- do 5 clockwise followed by 5 counterclockwise. Alternate starting direction with each set.
Today’s Diet Challenge~
Eat cauliflower or asparagus. Eating a variety of foods is more important that you may think. Don’t get in a rut, try something new! How about cauliflower or asparagus? If they are staples, go for something more exotic! Greens are packed with fiber, vitamins, and minerals which help your body’s detox process. Be sure to add them to your shopping list and then EAT them!
Today’s Personal Challenge~
Friendly Friday!! Let’s strive to be extra friendly today:
• Smile more and make eye contact with people…it’s OKAY!
• Say HI to everyone you cross paths with
• Break the ice, introduce yourself; be conversational
• Lend a Helping HAND; open doors; offer to help carry something for someone, etc….
• Comment on a Friend’s Blog
• Send some e-mails or private message
• Call a friend, acquaintance, family member or even and ENEMY, lol!
• Text someone!
Just STRIVE to be EXTRA Friendly today!!! And HAVE FUN with it!!! You will be rewarded for planting those “energy seeds”
Time for me to roll!!
The Key to your Motivation is to Encourage others!
It feels weird to not be “in” a contest right now.
If you feel like I do and want another contest to keep your MOJO high, be sure to check out my diet bet, we START 11-11 but join now so you are READY for weigh ins starting on the 9th. Sign up here: www.DietBet.com/BuffMother
AND!! …Just wanted to encourage you to invite your friends! The game “MVP” is awarded to who invites the most…Starting Wednesday thru the 11th I’ll be giving daily prizes to the MVP ! INVITE, INVITE, INVITE
Just because I’m between contests it doesn’t mean I’m not working hard. I’ve still got to do my own final entry. It’s going to have to wait until later this week. Too much going on right now to get it done.
My Nostalgic post for today is about being “Miss Hawaiian Tropic FARGO, ND” twice… A free trip to Hawaii for DH and I in 1995 and again in 1997!! Both trips were a blast and laid the foundation for my current profession.
I didn’t end up doing my leg workout last night, too tired and lazy. Hormones are starting to ramp up! Boosting is ON!
Instead of a POA, I’m going to post my workout goals for the week:
5 lifting workouts (at least 2 leg days); 4 fasted biking days (at least 20mins each); 3 runs (a long, a treadmill intervals and a hills run)
Alright, had a good day yesterday. Worked on cleaning out the chicken coop and the shed. What a mess! Now that’s done, so today I’ve got to attack the garage some more. I’ve slowly been getting it cleared out for our “gym” it’s 2 steps forward, 1 step back as items keep finding their way back in to the space!
I’m in the final days of my www.dietbet.com game. Weigh in is on Monday or Tuesday and I have to be 130.9 to “win”…may have to cut some water weight, lol!! I refuse to LOSE, lol!
Yesterday I did my fasted cardio on the trampoline, it was fun and I am feeling it today in my joints a bit, so I’ll just bike today…. I also got in a decent leg workout yesterday afternoon. It wasn’t a full one due to still being sore from the previous one and feeling the effects of the trampoline
I did do:
Squats (up to 155 for a set)
Some abs and hip stuff too
Last night, DD’s made cup cakes– I had an epic FAIL moment by eating 2 of them! WHAT?! seriously why did I do that??!! Oh well today’s a new day and I have the following eats planned:
Salad and Tuna
chicken lettuce wraps
For workouts today I’ve got bike for 20 mins; then later back, shoulders, biceps and a run + LUNGES on tap. Feeling like I’m getting more fit every day! My runs have been much easier and am getting to the point to where I have to focus on PUSHING HARDER during them so I can keep improving vs. merely just putting one foot in-front of the other, lol! Bladder is getting better, so that’s good! I’m excited to have a good better week!
So the “Date” with my son was a success! We went shopping and he got several shirts and 3 pairs of pants– unreal that he’s a size 32×34! Big little man!
We also went out to eat at TLC for our favorites Spicy Cesar salad and MR Smoked Sirloin- YUMMY! And his hair cut turned out really nice too!
AND I even got in a stellar workout after it. Ran hills, my best run of the month for sure and then lifted chest.
Tricep bench dips
Some push ups
Saturday’s workout was 20 mins of bike this morning and a leg workout Sunday.
6 Daily Goals– that will be topics in my daily journal
Cycle day- 3 feeling much better today!
Weight- 132.0 today. Nice to see it going back down…expecting an under 130 weigh in any day now! I feel so much leaner, I’m getting excited to take measurements and my AFTER pics for the contest. 2 more weeks!!
Sexy To do’s- SEXY Saturday, so spending some extra time with DH is a must. Also, I will get some more time OUTSIDE in today. That always makes me feel more sexy.
Workout- bike and legs
Meal POA- Salad for lunch; Chicken with sweet tater salad for Lupper; Pot roast for Supper
Sexy Actions- I think I’ll paint my nails today! plus adding in make up will be a must. Extra HUGS and Kisses and kind words to HUBBY!
The topic of proper training and injury prevention is totally on my mind and our contest topic feature today: