BuffMother!

[BuffMother]

HEY ladies~ it's Week #6! and we are now at the "half way" point in the contest!! Can you believe it...it's time to KICK IT IN!!! My plan is to take halfway stats and pictures on Wed and do some goal setting from there. I am so happy that I am healthy this week and am starting my buffing phase. The world is a BED OF ROSES for me right now!! I love it when hormones are being nice, lol! I had a good weekend of workouts~
Saturday I did a good BACK, Sh, Biceps workout and yesterday a long cardio day: 15 mins u-bike; 15mins run intervals outside; 15 mins more on the bike The bad thing though is I irritated my knee afterwards when I was stretching my quads...It was so bad I actually iced it...and it was really sore last night! It feels decent today, but I'm going to hold off on running again until Wednesday just to be safe. Here's my POA:
ABS daily, bikini photos daily
M-legs
T- back/sh/bi and intervals
W- chest/tris/run
Th-legs
F-back/sh/bi and run intervals
Sa-chest/tris
Su-run
Let's not forget to do our~~ WEEK #6 Mini-Challenge “try on your bikini DAILY”~ The reasoning behind this challenge is to get you looking at yourself and motivated to take action towards making your bikini look even better on you!! I know for me trying on bikinis can be fun or painful! Know that you can create a better body… taking action daily and doing the little things will add up!!! BELIEVE you can wear your bikini with confidence and you will soon be strut your stuff on the beach !!!! Know that you can create a better body…taking action daily and doing the little things will add up!!! BELIEVE you can be confident in your bikini by next summer!!!! A fun option on this challenge is to take a daily picture of you in your bikini…I’ve done this before and it was very fun!


Get after it and be relentless, we are closing in on the finishing weeks of the SSS contest and I plan on kicking it in!!

-Michelle
p.s. have you "fallen off the wagon"? Do you wanna "START OVER"?? My SSS Video Coaching option allows me to give you tons of support (via video) and helps YOU to stay "focused"
for the entire 10 week period!! Please check it out~ http://buffmother.com/videocoaching

[MuscleMom]

Looks like a terrific plan!

Sorry about your sons game. As long as he is having fun, that should be all that matters

[BuffMother]

Day by Day, workout by workout is how you build a beautiful sculpted body...Every workout COUNTS and don't forget that! I want to encourage you that your effort adds up and is rewarded. I was reminded of that myself tonight! Never forget that consistent effort is rewarded!!

My buffing workout went like this:

warm up r-bike 10 mins
Lat pulls
110x18
130x10
150x10x2sets
paired with knee ups on bench
3 sets of 25

Shoulder Press
70x10
90x`10x2
paired with roman chair knee ups
2 sets to failure (40, 25)

Bicep curl machine
40x15
50x15
paired with Assisted pull ups (slow negatives 5-6 sec each)
30# assistedx 2setsx 6-8 reps

Seated rows
100x10
110x10x2
paired with bent over lateral raises
15'sx12repsx 1 set
and hanging sit ups
25reps

Standing military
45x15
65x8
55x10x2sets
paired with bicep curls
55x6x2sets
and inverted pull ups
3 sets various hand positions 10+ reps

T-bar rows
45x20
70x10x2sets
paired with cable bicep curls
70x5
60x10

Running intervals on tready 18 mins total...knee felt good, right foot pinched by shoe,hmmm? I'll have to watch how tight I tie my shoe next time
Roman chair knee ups 40

I am a tired, sweaty mess but I feel good...much better mentally than I did before my workout~ yet another reason why EXERCISE IS MEDICINE!

Work it!! It works!!

-Michelle

[kimm4]

That's a ton of work Michelle looking great!!

[BuffMother]

Time for Change Tuesday~ What's the thought process that you go through when you are making a change in your life? What are your emotions and feelings? Are you excited, scared, nervous, confused, confident?

Change no matter what is stressful, but having friends who support you through the CHANGE makes the entire process much easier! I love Change in my life...it keeps me on my toes and Challenges me to rise up and be my best! My faith in God through change is what keeps me positive, confident and stress-free! God is GOOD and wants the BEST for me!! I know that!!

My yearning for change is crazy sometimes...I get bored way to easily~ A few years back we "moved" from Fargo to Dallas, Dallas to MN, MN to Fargo and Fargo to Arkansas. All within a matter of 3 years! That was too much change and CRAZY!

Another example of crazy change is jumping from one failed diet plan to another...Back when I was "lost" to my HORMONES...I tried every diet under the sun! Every month I'd start a program and 2 weeks later I'd fail! The cycle continued until I CHANGED my apporach. I found out that my HORMONES were the cause of my failure and all I needed to do to fix the probelm was to integrate them into my plan! And that's how Hormonal Timing was born! I've STUCK to that plan for 6 years...and Have had NO DESIRE to change it! When something WORKS and gives continual results why CHANGE?? There is NO REASON TO!

I would like to encourage you to change things in your life that arn't working ...but things that DO work, stick with them! And when you are changing things up, stay plugged into friends and support who've successfully led the way.

My Chest/Tricep workout from yesterday was a bit less than I had hoped for and a bit more painful than expected, so I didn't do any intervals and I am taking today off from my workouts, but NOT my diet!

Here is my running tally for today:
P- shake
C- cream and sugar in coffee

Have a great day!!

-Michelle

[kimm4]

Enjoy your rest day.

[BuffMother]

I've been thinking a lot of thoughts lately...do I sound like POOH bear?

Anyhoo...Thoughts about my mission, my current existance, my goals, my frustrations, etc... Overall this October has been filled with un-rest...stress...contemplation...and SICKNESSES! ICKY! I know the mental really affects my physical. I also know that the definition of INSANITY is to continue to do the same thing over and over expecting different results. Thus...my blog about CHANGE on Tuesday.

I am sick of the unrest and sick of the lack of peace...So where do I start? I KNOW where to start...with GOD! He is the start of it all and my #1 priority, my first love. I've been neglecting HIM for too long, taking HIM for granted and separated from HIM due to my own stupidity.

The past 3 days I've been pouring into who I love the most~ God, Travis and my family and guess what...I feel better both emotionally and physically. I've listened to several amazing messages from pastors I HIGHLY respect to fill my heart and mind with wonderful thoughts about my Jesus, my KING, my Father, my Love! And that love has spilled over to my DH...I had a GREAT date with Travis yesterday~ The first in a long time! Because God is LOVE, I need HIM and HIS love in order to have love to give to others. He holds a stockpile of Love and gives it to us when we give HIM LOVE. It's so wonderful!! God is GOOD!!

I plan to keep going after God; Keeping HIM my #1 priority in life above ALL else...and YES even above my husband and above my children. HE has to be FIRST! Becuase I know from horrible past experiences that when HE is not #1, everything else falls apart!! I want HIS love so I can GIVE MORE LOVE and have more passion for the all those looking for true LOVE! I want to really make an impact on this world and there is no way I can do that if I don't have massive amounts of LOVE!

Thanks for reading this! I love that I have friends who love me~ I LOVE YOU too!!

God Bless us all!!
LOVE,

Michelle

[BuffMother]

Oh my word...My kids have been fired up for their costume carnival at school the ENTIRE MONTH~ and It's finally tonight!! I'm so happy because after today I won't have to answer an more questions about it, lol!!

My day yesterday went well and I even got to the gym for a little leg workout...my back is doing quite well considering it's just been a week since I hurt it :yay: Here's a little run down of what I did:

warm up r-bike 15 mins

most every exercise listed was done light and higher reps (12-20) for 3 sets:

leg extensions
leg curls
leg press (one leg at a time)
45degree squat machine
abs, stretching, leg raises, cats/dogs, vacuums
smith squats
smith lunges

30mins on r-bike- with about 20mins of intervals in there- Nice sweaty mess after this!
The plan for today is to get to wal-mart soon and hit the gym this afternoon~ for back/sh/biceps and a run

The best thing about my workout is that it made my body relax and I slept so good last night! Good Sleep ROCKS!!

I hope all of you are having a Fantastic Friday...God Bless!!

-Michelle

[runninmom]

I've just read a bit of your journal and I love it...you've put down some very good thoughts which are inspirational...thanks! I'm off to the 7 yr olds costume party as well! have a good one,
Shelly

[BuffMother]

My theme for this month is "NOW IS THE TIME"

Now is the time for WHAT?

~~Now is the time for WHAT?
~~Now is the time for NO EXCUSES
~~Now is the time for LOVE
~~Now is the time to get FIT
~~Now is the time for making TIME
~~Now is the time to plant
~~Now is the time to identify your goals
~~Now is the time to identify the SEASON of your life
~~Now is the time for Thanksgiving
~~Now is the time for warmer clothes, jeans, scarves, coats and mittens
~~Now is the time limiting treats, sugars, carbs and calories
~~Now is the time for TEA
~~Now is the time Hot Baths
~~Now is the time for lotion and oils
~~Now is the time for baking
~~Now is the time for TURKEY
~~Now is the time for NO REGRETS
~~Now is the time to love yourself
~~Now is the time for JESUS
~~Now is the time to be proactive about your immunity
~~Now is the time to be an encourager
~~Now is the time for change
~~Now is the time to learn
~~Now is the time to FINISH
~~Now is the time to change your normal "holiday mentality"
~~Now is the time for Football
~~Now is the time to DO!
~~Now is the time to expect results
~~Now is the time for proper perspective
~~Now is the time for going for your purpose
~~Now is the time for FAMILY
~~Now is the time for practical proven strategies
~~Now is the time for Shopping
~~Now is the time for Festivals
~~Now is the time for limits
~~Now is the time for LOVE!!


I could go on and on...

My goal this month is to reflect and start each of my daily blogs with "NOW IS THE TIME..." not later, not when the new year comes, but NOW being the TIME!!

I encourage you to do the same...Let's make this a fun Monthly theme and START each of our blogs with "NOW IS THE TIME...."
Let's live in the NOW this November~
love,
Michelle

[BuffMother]

Now is the time for setting goals, thinking thoughts and committing to a PLAN!!
1.Goal Setting~ ...what do I want to accomplish? Take an honest look at where you are at and make goals that are attainable, yet challenging. A good place to start is by taking pictures and stats. Once you have that truthful baseline you can asses how you are going to get to your destination. Another key item to keep in mind with goal setting is set an EVENT~ a beach party, a special reunion, a wedding, a photoshoot, a trip...that EVENT will keep you accountable to your goals when things get "tough".

My goals:
To finish out the SSS contest with flying colors by sticking to my workout plan! I expect to keep my progress going strong through thanksgiving and into December. I want my SSS2 Ending pictures to show awesome results. My goal is to keep God #1 this month; and keep the rest of my priorities in line after that- God, Travis, Kids, Family/ Friends and then ...fitness and work.
My fitness goals revolve little around my weight, but more around my health and fitness level. I've been stuggling with STRESS which leads to sickness in my body~ I feel that I am at a turning point and will overcome my problems with STRESS this month. I also want to increase my running capacity. I plan to put some MILES on my new running shoes this month! The goal is to run 3-4 times a week!

2. Thoughts~ be sure to journal or blog here about what you are thinking- some questions to ask yourself are: where you are at in your health? what you've been doing with your time the past few month? are you happy? how have you been eating?, etc...

My thoughts:
As I said I've been stressed these past few months...most of which is self imposed stress. I've been focusing on trying to STOP putting so much pressure on myself "let go and let God" is a good theme for me right now! My Time management has to be addressed...NOW IS THE TIME!! I need to spend my time wisely and allow myself proper downtimes...I need to focus hard on my TIME!

3. Commitment~ It is important that you decide to stay comitted...don't allow yourself to QUIT. Even if you miss an entire week of workouts due to a cold, you MUST NOT quit! It's never too late to start again! The only way anyone ever attains their goals in life is by NOT QUITTING! Decide here and now that you won't quit!

My Comittment:

I am committed to my fitness...it is my medicine and it is VERY important to every aspect of my happiness and success in life. Being comitted to finess is not a choice...I will nevery quit and I am comitted to this plan for the next four weeks...it's our plan from the FireCrackin' HOT program from this past June (more info on it is here FireCrackin' HOT):
Here's my workout plan for the next 2 weeks~"FCH" Phase 1
http://therallyroom.com/node/39226

I love this plan because it's simple and very effective...
4 weeks of
4 workouts a week with and extra running day
4 main exercises plus...
4 other exercises(3 abs + 1 burn-out) per workout
Lot's of 4's~ LOL!

[BuffMother]

In keeping with my "NOW is the TIME Novemeber" theme...I really, really believe NOW is the time for me to LEARN! I am currently hungering to LEARN about 3 things:
1. MY Spirituality...My SAVIOR- Jesus Christ, The HOLY SPIRIT, and God my Father
2. TIME management
3. Fitness~ anything and everything about fitness! Some key interests: Hormones, MMA fitness, Kids Fitness, and the Fitness Industry

The internet is A SUPER Cool tool for learning!! Here are some of the FUN stuff I stumbled across this week in my quest to LEARN:





Our mini-challenge in the SuperSTAR Success contest is to eat 3 servings of greens daily. I stumbled across this most fitting verse today...

Proverbs 15:17
A bowl of vegetables with someone you love is better than steak with someone you hate.

VERSE of the DAY~ I like this because it gives you a verse, some thoughts, a prayer and a PICTURE!

http://www.verseoftheday.com/



Devotionals~

http://www.joycemeyer.org/OurMinistr...lydevotionals/

http://www.upperroom.org/Devotional/

http://www.crosswalk.com/devotionals/girlfriends/

http://www.oneplace.com/devotionals/...s/default.aspx

http://www.crosswalk.com/devotionals/ParentingbyDesign/

http://www.crosswalk.com/devotionals/upwords/

Fitness Stuff:


Read a couple issues of Club Industry's Fitness business pro magazine

Got this e-mail from and online fitness marketer:

Learn about the Vikings, the Gladiators, the Spartans and how
you can develop a physique for the ages. Includes a special bonus
review of The Warrior Diet!

http://the6packsecret.com/the-warrior-physique <-- Grab Your Copy Now!




Other great finds: Dr. Pete Egoscue, Shape magaizing, Spark People and http://www.fuelingtactics.com



My workouts and eats (except for a bit of Halloween Candy) have been ON! 3 greens for yesterday were Asparagus and Romain Lettuce. And today so far I've gotten in 2 servings of Romain Lettuce.The past 2 days...I had to shift my workouts a forward due to Monday being a crazy work day. So yesterday I did Legs/ABs- WITH NO PAIN and today I did Upper body/ABs this morning and just now got done running intervals finished with 2 sprints, some drill and stretching. I am doing the workouts from our FIRE CRACKIN' HOT contest, they rock!! I am very proud of myself for pushing through and making myself do them...I lost a bit of momentum last week from my back injury/UTI!! BTW~ I am on cycle day 20 and I weighed in at 127.

I went for lunch with my SIL (Heidi) today...she seems to be doing quite well! We talked forever and it was great to catch up~ We are planning to celebrate Gracie's Birthday at their house and Christmas there too. It should be a GREAT TIME!

I am off to clean up so that we can have a nice family BONFIRE tonight...I may need to run and get som HOT DOGS for the kids~ then later we'll watch TUF...this season has stunk thus far...Rampage has really been a disappointment!

Have a GREAT night and never stop learning!!!
-Michelle

[BuffMother]

Originally Posted by runninmom

I've just read a bit of your journal and I love it...you've put down some very good thoughts which are inspirational...thanks! I'm off to the 7 yr olds costume party as well! have a good one,
Shelly

Hi Shelly, Hope the party was fun, lol!!
Thanks for your nice comments~!!

[BuffMother]

I spent the morning motivating myself to get MORE FIT!! Honestly I am VERY fit compared to 95% of the population BUT, I know I am about 50-70% as fit as I can get. I am in a "comfort zone" and plan to break through and GET MORE FIT!!

Some of the sites I visited today were very motivational...I read blogs by Tri-athletes, Olympians, Coaches, etc....I visited the OLYMPIC website. I checked out some cool "sports" including the Triathon, Judo, Luge, and Modern Pentathlon~ Oh and did you know Women's Boxing will be in the 2012 Summer Olympics for the first time?

I also visited some competition sites for events coming up near the Las Vegas Area...I figured that's a fun place for friends (team buffmother) to possibley gather for a fitness event...Hmmmm....Just thinking And I did some research on PH balance, water/sodium intake, olympic lifting programs, training programs for triathletes and bodybuilders...It's all very MOTIVATING stuff and makes me even more aware of the fact I KNOW I can get MORE FIT!!

I did great sticking to my plan last week and I am excited to have another STEADY week of running and lifting!

Here is my PLAN for the week- Monday through Sunday

Week of Nov 9th MON:

RUN ouside

Lift Lower Body
ABS
Tues:

Lift Upper
Intervals Wed:

RUN Thur:

Lift Lower Body
ABS Fri:

RUN Sat:

Lift Upper
ABS
Intervals Sun:
Off

Now is the time for this MAMMA to GET MORE FIT!!
Will you JOIN ME in that resolve?

-Michelle

p.s. if you are curious here are some of the links I visited today:http://home.trainingpeaks.com/

http://www.recoverysock.com/graduated-compression

http://www.active.com/

http://www.xterraplanet.com/

http://www.anathleteintraining.com/performance-tests/

http://www.pentathlon.org/

http://www.solvangtriathloncamps.com/

http://www.sheilat.com/

http://www.trans4mind.com/nutrition/pH.html

http://usapentathlon.org/


http://www.irongirl.com/site3.aspx

http://www.sunsetracing.com/home

http://www.slowtwitch.com/Training/G...loss_1093.html

http://www.slowtwitch.com/Training/G...system_15.html

http://www.montelagovillage.com/index.htm

http://www.nps.gov/lame/index.htm

[kimm4]

Looks like a solid plan, have a great week!!

[BuffMother]

Over the past several months, TRUTH has been a recurring theme in my life. What is the TRUTH about a situation, a circumstance, a thought or a perspective? TRUTH is hard to pin down. Even when we believe that something is TRUE, it may or may not be true at all?? The world is not black and white...TRUTH is elusive. Our minds can trick us into believing something is true that is utterly false. Satan (the DEVIL) - the ultimate deceiver- loves to attack us which makes our search for the TRUTH even more elusive.

I have discovered that TRUTH is dependent...what is TRUE to one person is not True to others. What is TRUE in one situation is not often true in another almost exact situation. Truth in life is dependent on all the circumstances, thoughts, emotions, relationships and ideas that surround it. Searching for TRUTH is frustrating and confusing and empty. Every year as experiences, hurts, failures, and even successes occur...the search for truth can make us literally insane! In my humaness, I have less of an understand about TRUTH now than ever. BUT.....

Jesus said "I am the way, the TRUTH and the Life"...Now is the time for TRUTH! The TRUTH is that I need Jesus or my head will keep spinning out of control trying to figure out TRUTH on my own. I cannot do it! I need the TRUTH- I need JESUS. Through faith in Him, I will be set free form the bondage of being confused about TRUTH! I don't need to know the TRUTH when I have Jesus. In all essence the truth does not matter~ LOVE matters! And that's why Jesus is TRUTH because he is LOVE (God is LOVE). And LOVE covers a multitude of sins...TRUTH is irrelavant when true love exists. The only TRUTH in life is LOVE...the UNCONDITIONAL Love that God has given us through Jesus Christ. I want that love, I want that TRUTH in my life...And I want to BE a GIVER of that TRUE LOVE!

That's the TRUTH!

And I LOVE YOU! Because God Loves you!

Today my little Layla is home sick...I am not sure how sick she actully is, but she was determined that she didn't want to go to school today and that she felt bad enough to stay in bed with NO TV all day. So...she's in bed. I hope she gets feeling back to her "spunky" self soon.

My workout yesterday was attacked by HIF~ I warmed up for a little over 20 mins on the r-bike and then only got in 2 of my lifts (bench and lat pulls) and they were cruddy at that. I just didn't feel it and I had back pain to boot...needless to say my period came a few hours later. Today I feel a bit better and am happy it's already cycle day 2...buffing is coming soon!! YAY!! The good thing about yesterday is that I was totally "nesting"...so that means I was a total Domestic Diva! I cleaned, cooked, did laundry, sheets, etc... I even cooked a turkey! YUM!

POA- run outside, finish up some upper body exercises that I skipped yesterday and do some abs too.

Other to do items:
Phone calls regarding bills, taxes, business, etc...
Bills

Have a good day and remember what is TRUE today...Love is TRUE!

Love,

Michelle

[BuffMother]

My Mission is simple- HELP WOMEN! The way I do that best is to encourage, lead by example, teach, give love, give resources and give my time. I LOVE helpting women attain their best body, life and legacy possible. I truly believe that when I keep my mission to HELP others as a top priority in my life everything else is golden!! Now is the time for me to HELP Women!!!

One thing I think will be a fun way for us here in the rally room to help more women is by giving a 2 week TOUR of the rally room. You can view a video at my main blog:

http://blog.buffmother.com/

I expect that within the next 2 weeks, I'll have the "tour" complete...

love,
Michelle

[BuffMother]

Do you have ADD? I think I might...It's induced by having children. I think God actually gives women ADD when they become mothers. We have to have it otherwise the daily interruptions, screams for help, "emergencies" and accidents would throw us over the edge! I embrace my ADD to a certain extent, but sometimes I'd like to SHUT IT OFF and just FOCUS! Now that my kids are all in elementary school during the day...i have time to myself, I have time to FOCUS! Now is the time for me to FOCUS!!

My current focus is a lot about getting CENTERED and RE-Ignighting my FAITH and Passsion for my God given purpose in life. I've had a rough year and life has battered me a bit. I believe it's made me stronger, YET it's caused me to loose FOCUS on why I do what I do. I've lost focus on my "WHY"...I need it again and plan to spend the remainder of this 2009 Focused on getting my FOCUS back!

That said I've decided I need to "wait' on truly OPENING up for training until the new year. I have too much going on~ THE SLAVE DRIVER in me needs to allow myself THIS TIME to FOCUS more on ME!

My POA for today got a bit messed up becuause of my workout last nigth lackin proper SUPPORT- Support from 2 sports bras that is...I have to wear 2 sports bras when I run. AND I left for the gym with out my extra one last night~ I was PUMPED to run, but couldn't do it BOUNCING all over tarnation! I did get in good intervals on the elliptical instead.

Here's my workout from last night:
Tan for 9mins and r-bike 5 mins
Chest press
75x20
95z15x2sets

Lat pulls
135x10
150x10x2sets
one set of knee ups on bench

Bench Press
45x15
95x10
one set of push ups 12 reps
115x7
115x9
115x6
crunches on bench with feet up on bar

Dips
8, 7
incline sit ups

Incline Chest Press
90x10x3sets

Bicep curls
45x15
50x10x2

20 mins of even min intervals on the elliptical (7 HARD minutes)
Pull ups10

my diet was lower carb yesterday, but no greens. I'll get some in today for sure!:
PPPPP- eggs, chicken, protein shake,
CCC-
FFF -sausage, sunflower seeds, oil

Today's POA- fasted cardio- warm up on elliptical 10 mins; run intervals 20mins; steady cardio on u-bike 10-20 minsand MAYBE Legs in the pm...I may wait and shif them to tomorrow though

The extra Focus I've been putting on running/intervals and eating lower carb is paying off in the mirror and on the scale. This moring I was 126 on cycle day 8~ I expect to be under 125 by the time I take my pics and stats for the end of the SSS contest!! :whoohoo: I AM GETTING MORE FIT all the time!~!! I promise it does work if you work it and it's worth the pain and effort!!!

NOW IT THE TIME TO FOCUS!!

-Michelle

[BuffMother]

Now is the time to ENJOY...Your LIFE, Your Friends, Your Family, Your Passions, etc... Now is the time to ENJOY! But how? That was my question to myself today. Somehow my life has turned into a big list of "responsibilities" and "to do lists" that are too often empty and unenjoyable. THAT's not good! I want to enjoy life; I want to even be able to enjoy doing chores....I definatly want to enjoy spending time with my loved ones! What steps do I need to take to re-igninte my JOY in life? Well...the first step I took was to "google it"!

Here are some of the top tips I found on "how to enjoy life" that struck a chord with me:

1.Focus on your "why"- my why is to know and serve God; and to help give women HOPE.
2.Connect with loved ones- family and friends
3.go outside- for a hike, to read, to write, to run, to play
4.NEW- learn something new, eat something new, go someplace new, meet a new freind
5.create a DREAM list- what have you always DREAMED of doing...take actios towards those dreams
6.Music- listen to it, hum it, sing it, play it, etc..
7.Slow Down! Breathe!
8.QUIT...quit doing things you really detest doing
9.LAUGH!!! watch AFV~!
I am off to implement these...hope you ENJOY the rest of your Day!!

xoxox,
Michelle

[BuffMother]

The first bacth of SSS contest entries hit my mailbox today!!! YAY!! I love reading them!! Thanks so much for all your hard effort and determination to get results~ you all are very inspiring to me! NOW is the time to READ them and For me to read a book. I am trying to stay off the computer as much as possible this week of "vacation"...so I picked up 3 books at the library. A novella by Francine Rivers about Bathsheba, a book about Alternative medicine and "the Anti-Aging Zone" by Sears. I haven't read a novel in years. The last time was when I was pregant with the twins~ 7 years ago actually! That's too long, so NOW is the time to READ!

I've had a decent weekend, but NO PICS or stats...On Thursday I started some new supplements for my Kidneys and Bladder. And guess what, I gained 5 pounds of water weight instantly~ It's also ovluation time, so I decided that I'll push my photos to Wed or Thurs of this week instead. That should give me time to shed the water and get back to where my pictures will show the results I KNOW I've attained over these 10 weeks.

My workouts finished out strong this week~ on Friday Travis and I did a GREAT Chest/Tricep workout and even RAN intervals afterward, YAY!! Then yesterday I did a really nice leg workout..here's a quick recap of that:

Squats
Dead Lifts
BB Lunges
leg extensions
leg curls
Calf Raises
Smith Butt Squats
Smith Lunges
Knee ups several sets (even some with a DB between my feet)

Then last night we watched UFC and today we watched the Vikings!! Go FAVRE!!! I love that they are doing so great this year.

Tomorrows workout plan is to do Back, Sh, Biceps and Run...The weather is GREAT here so I'll run outside, and I'll go to the gym with the kids for weights.
I really need to come up with a "plan" for this week with the kids and for Turkey Day, but tonight I am not energetic enough to think that hard, lol! I'll work on that tomorrow!!

Have a great one ladies! And Keep the contest entries coming in!!
-Michelle

[BuffMother]

Muscle is a MUST if you want to keep a youthful shape to your body. As I get older I am more and more aware of how my peers are losing their bodies and MUSCLE LOSS is the reason why. I want to keep my youthful shape; Now is the time to build muscle. My body will thank me as each year ticks by that I have taken the time to continually build my muscles.

My workouts this week have been GREAT!! I am very sore in all the right placed (my butt!!) from my leg workout on Wednesday and today I got in a very strong BOOSTING upper body workout (thanks to all the food yesterday, lol).

warm up tanning

cybex lat pull machine
130x10
150x6
170x6
180x6

Seated Rows
90x10
110x6
120x6
130x6

Pull ups- 8

One arm DB rows
50x6
55x6x3sets

knee ups on bench for abs 15 front/10 each side

Bicep curl Machine
45x10
55x10x2sets
60x6+6xshort

lateral raises with 10#plates
2setsx20reps

That was it...there was no childcare today at the gym so I had to be quick. The boys are hunting tonight and needed me to get home so they could leave.

Anyhow...us girls are now off to the mall to enjoy the sunshine and some crazy action!

Love ya,

Michelle

[BuffMother]

Now is the for Final ENTRY Submission!!! If you've been following along with our SSS contest this fall, NOW's the SUBMIT your Final Entry Form
http://blog.buffmother.com/2261/sss-final-entry-form/

Entries are Due 12-2-09 for this round of judging, Here' s MINE:

#1-Beginning/Ending STATS-


Not much changed in stats, but I am UP 3 pounds- MUSCLE GAIN (which showed in my pics and stat a bit) and my waist is smaller for sure!

Today?s Date:___9-14-09 ; 11-25-09 height:_____5-7________ weight:___126.5; 129 age:__34_____

Today?s cycle day-28; cday 16

Please list the following measurements~
Bust (around breasts the biggest part):37; 36
Chest- relaxed (just under armpits above breasts with arms down at your sides):34; 34
Chest- flexed back and chest (just under armpits with arms down at your sides):36; 36
Waist- relaxed (the smallest part):27;26
Waist-sucked in (the smallest part):25.5; 25.5
Hips (the largest part of your butt):35; 35.5
Shoulders (around the outside of your shoulders with your arms at sides):41.5; 42
Biceps (relaxed at midpoint of upper arm):10; 10
Biceps (flexed at midpoint of upper arm):11.5; 11
Thigh-mid (about 8? above knee cap):19; 18.75
Thigh- upper (about 12? above knee cap):20; 20
Calf (about 7? below knee joint):13; 13

Caliper measurements (*these are the ones I like to track on myself and use to calculate my body fat, for further info on body fat measurements here is a link www.linear-software.com/online.html)
*Tricep:4; 4
*Thigh:6;6
*Iliac:3; 4
Abdomen (I do this one for kicks, since I am an apple):8; 6


#3-Final Entry Form

Name: Michelle Berger
Number of children and ages (it?s okay if you have 0): 4 ages 10, 7, 6, 6
Age: 34
e-mail address: michelle@buffmother.com
Why did you enter the SSS contest by BuffMother? I wanted to lead by example; my goal was to get more fit and to gain muscle

What tactics did you use to stay focused and engaged for the entire 70 days? I did a ton of videos for my SSS video coaching program...a 10 week training program that gives you weekly coaching via a private site www.buffmother.com/videocoaching

I also tried to blog daily in the Rally Room and to comment on everyones blogs! The energy is amazing in the RR!!

How do you feel about your success? I feel really good!! I feel like these 10 week have been a journey in my spirit life. I feel more passionate about my health than I have in quite a while. That feeling comes from deep within my spriit~ God is the source of my passion and love for life...I want to keep HIM #1!

What obstacles did you have to overcome in order to attain your goals? I have been dealing with recurring bladder/kidney infections. It was really tough at times to know if I should rest or workout. I did the best I could with it and I feel heathier each day. My goal is to stay healthy and never have another UTI!!!

What would you like to tell the world about BuffMother ? Iwould like to let everyone know that it's never too late to increase your fitness, your health and to create your best body EVER. I also want people to know that success in fitness is not measured by the scale...many of the measurments are not even visual. It's about being HEALTHY... in mind, body and spirit!

[BuffMother]

Today's workout was with DH again...we've workout 3 days together this week!! FUN STUFF!! Today...I hit a recent Bench pb~ 135x6 times; 145x3times and I did 155x1 with a LITTLE TINY help
Here's the breakdown of my workout

Warm up chest press 2 sets and 1 set of push ups (15 reps)
Bench
45x25
95x10
135x6!!
145x4 (3 by myself, the 4th with assistance)
155x1- like a said with a tiny bit of help
135x5

Wide Hammer flat Bench machine
90x10
110x10
140x8x2

Dips
10 (another recent high), 8

Incline Flys
40'sx8x2sets

Tricep push downs- 4 sets lots of reps!

Intervals on treadmill- 20 mins most high mins at 9 with recovery at 7. 1 min was at 10.8mph

In an e-mail today I read the following and though it was good enough to share:

"The goal of life is NOT to be happy. The goal of
life is to know what time it is.
In the words of King Solomon:
"Everything has its season. And there is a time
for everything under the heaven."
"A time to be born and a time to die."
"A time to weep and time to laugh."
"A time to wail and time to dance."
"A time to rend and time to mend."
"A time to be silent and a time to speak."
"A time to love and a time to hate."
"A time for war and a time for peace."
What time is it for you ? "





Have a super fantastic Wednesday!!
-Michelle