~~BuffMother! GET BUFF~~

I believe I have had a great month of BELIEF building this MONTH!! There is HUGE power in believing!! WE must believe we can have what we desire in order to ever see it happen. That is why we must learn how to believe. Simply saying positive things about your body, your workouts and you nutrition will enable you to start believing them. For instance if you look in the mirror and see a fat belly looking back- tell that image, YOU will be tiny and flat soon! That will help you start to believe that it will happen. By doing it continually you will take action towards making that happen and soon your belief will be a reality!! BELEIVE that you can be buff and don’t settle for anything less than a spectacular life!! You can live your dream!!! Believe it!!

My Day yesterday was good despite the change in plans. I cleaned in the morning a bit before the photoshoot~ which was good to have done, I also did a bunch of laundry, which now needs folding 

Greens for yesterday:
Ziga, Pea pods- way too many, lol!

Workout~
warm up u-bike 15 mins
Cybex pull downs
110×15
150×10
170×10
180×6
paired with knee ups
40(20front, 10sides)x3sets

pull ups 7
hanging knee ups- all the way up into a ball
15- hard!!

Standing BB shoulder press
45×10 front, 10 behind
65×10 frontx10×2
paired with bicep curls
45×10 bicep curls
65×5
65×4
45×10
added in between 2 sets of inverted pull ups 10 reps each and one more set hanging knee ups

Hammer High lat Isolateral pulls
70×10each armx3sets

Seated rows
90×15x2
110×10
120×8
paired with
25#plate front raisesx12×3

Ran- on treddy at 2%grade
a couple of intervals then steady at 9mph for 10 mins straight
a total of 20 mins

Good workout~ I will go to the gym around 1 to do a good chest workout with some intervals

Have a fun this LAST day of JUNE~ amazing!
BELIEVE~
Michelle

Belief quote for today:
"We all have our own life to pursue, our own kind of dream to be weaving. And we all have the power to make wishes come true, as long as we keep believing."
-Louisa May Alcott

Saturday continued….
Well, I got all my laundry DONE, folded and put away.  Then it was time to do my workout~ so off to the gym we went

got there and chatted for 15 mins with a fellow gym ratt then got a good 12min r-bike warm up

Chest press 70×15 warm up for
Bench
45×15
95×10x3 in a circuit with
10 push upsx3
25 situps x3

Incline flys
30×10
35×6, plus 30×4
35×5, plus 30×5
paired with
bench dips 10 focused on shoulder contraction at the end of each

Cable flys
30×10x2
paired with
tricep extensions
55×10x3

pose down Bicep curls
30×10
40×10x2
paired with cable flys
30×10x2

Bicep Curls
55×10x3
paired with tricep push downs
95 x10×3
burn out set
65×15

Then I did the elliptical
8 intervals mixed alternating 4- 30sec@14 moving arms as if I was running  and 4- 20sec@15 holding on ones….
total time 20 mins

That’s all!
greens today
ziga, pea pods, asparagus

Now to shower~
Michelle<em />

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 REALATIONSHIPS I have been blessed with in TEAM BUFFMOTHER!!
So, yesterday I ended up playing kickball at Gunner’s field day- luckily I had taped my ankle in anticipation that I may have to participate.  I was surprised at how well I kicked, ran the bases and fielded the ball.  NOW,both my DH and SON think I am "faking" my sprained ankle now, lol!  I told them I just had adrenaline and I know how to get "up" for competition :hehe:

Then after supper I did a back, shoulder, bicep circuit style workout (all 8 exercises total of 3 sets)

1-pull ups: 13!!pb, 8, 7overhand wide
2-sit ups:3×50
3- bent over rows 30#’sx12×3
4-lateral raises 15’sx15-20 repsx3
5-one are db lat rows w/twist 30#x12×3
6- ab wheel 20,15×2
7- military press 25#’sx10×3
8- bicep curls 25×10x3

Then I rode the upright bike for just 5 mins (since I already did my intervals in the am)

I was BEAT and Luckily got to bed by 11:30 and slept in until 9!!
Now we are off to the gym for my last workout of the week, CHEST and intervals.

Have a super day filled with RELATIONSHIP~
OH and on SPIKE tonight the TUF finals is on–GO BJ PENN!!!

-Michelle

Belief quote of the day:
"You can do it if you believe you can!"
Napoleon Hill

www.BuffMother.com

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!

Man!! it was the BEST to be back in the gym today~
I did legs
warm up- 10 min r-bike

Squats
45×10
one set good mornings- 45×10
Squats
95×10
135×10 easy!!
155×8x2 (would have gone heavier but leary of my back and ankle)

In between my squat sets
hanging knee ups
15 all the way up into a ball x2 sets
20 shorter ones

Dead lifts
135×10x3
paired with sissy sqauts
25#x25×3

Leg Press
180×25
270×20x2
paired with laying leg raises
20×2sets each leg- KILLER!!

Knee ups on r-chair
40×1 set leaning forward crunch upper abs hard

leg extension 110×10
150×10x2 (sore on my ankle)

leg curls
80×10x2 also sore on my ankle

That’s it and I feel great~ set to do back in the morning with SIL!!
Love ya,
Michelle

Hi Everyone~
Boy did last week turn out weird!
It started off with a back “tweak” during my leg workout on Sunday,
so I had to rest on Monday.
Hit the gym hard on Tuesday with a GREAT chest and interval workout.
Then on WED~ 3 mins into my run I rolled my ankle bad!
Thursday- I couldn’t even walk~ sad since it was my b-day!
Friday- off
Sat- off, but did do 11 unassisted pull ups in a row …a recent pb!
Sun- off too~ had a good day though, could walk well enough to shop for Father’s Day and CLEAN

My BELIEF for today is I believe in effective efficient workouts!
So that’s the PLAN for this week to do effective efficient workouts! I am now in BUFFING mode and MEGA MOVEMENT is planned for each workout- and no workout will last much more than an hour total- HARD EFFECTIVE EFFICIENT AND RELENTLESS!!

MINI Challenge of the Consistency Challenge
#7- June 18- do 10 stomach vacuums each day (10-15 secs each)…I love this challenge- My tummy pooch will be GONE by the end of this week!!

I will do better on my POA this week!
Here is the Plan:
M-Lift legs @ 3:15pm
T-Lift Back and intervals
W-Lift Chest and intervals
Th-Lift Legs
F-Lift Back- Gunner’s last day of school!!
Sa-Lift Chest, intervals
Su-off

WELL I am off to have a GREAT DAY!!
-Michelle

I just found out about this ad for Bodybuilding.com featuring little ole’ ME!!
This one is found on page 80 of FLEX magazine’s July 2007 issue, YIPPIE!!

FUN STUFF!! I am amazed~Thanks so much to BodyBuilding.com for including me in the AD!!  I love it!!

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

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!!  Another thing I was blessed with today on my run was the smell of HONEY SUCKLE flowers- YUMMY!!!  In total I ran further than usual and slower than usual also– for a total of 4 miles…and I don’t even know how much time, but I didn’t really care about that today.  Then after my run, I did running of another sort–ERRANDS! Shower, bathe 3 girls, cut 3 girls hair, fixed 3 blonde’s hair, went to the: Library, movie store, Gunner to his friend’s and to another store.  It was about 2 hours in the van~ Now I am ready to relax as my little girlies play in their little pool.  It has been a GREAT DAY!! Enjoy your evening~ I am gonna!!!  Love ya, Michelle  Belief quote of the day:  “As long as people believe in absurdities, they will continue to commit atrocities.” -Voltaire

JUNE is here and I declare June as "I Believe…" Month~

Here is the scoop, I’d like for you to think, share and write about things you believe or want to believe!

So start each of your daily blogs or journals this month with a statement starting with "I believe…."

Also, any quotes, books or information on belief are a great addition to dig into  this theme this month~

I Belive in YOU!!

The foundation to being a  BuffMother! or successful at anything in life is believing that you can BE~
here is an article from BuffMother.com that I wrote over 2 years ago about belief
STEP#1- Believe
I am just wondering…do you really BELIEVE you can reach your goals in fitness and life?

If YES…how do you think you’ve gained that belief?

If NO…why not?  what happens in your mind to keep you from believing you can?

The FIRST step towards your success is belief~ with out it you will not be successful.

Love,
Michelle