Archive for category Goal Setting (POA)
All-Star August!!
Posted by buffmother in Goal Setting (POA) on August 1st, 2010
Team BuffMother is chock full of super amazing women. I’ve had the pleasure of working with so many ALL-STARS who continually inspire me!!
That’s why I declare, “August is “All-Star” month- it’s all about YOU my sweet TEAM BuffMother sisters!!”.
I’ll be blogging about YOUR success all August long.Let’s Celebrate together and ENJOY the inspiration!!
READ their Success Stories
My August Fitness Goals:
- Take pics and stats ASAP
- Get back to lifting at least 4 days a week
- Keep up with my sprinting- 2x’s a week
- Get back to some MMA training
AUGUST will be GO TIME!!
- Aug 2nd my girls start school! I have 2nd and 3rd graders now!! wow!!
- August 9th we’ll start our next Team BuffMother! “challenge”- a shorter 30 day one
- August 19th Gunner starts Middle School~ wow he’s so old!!
- August is my Anniversary month- August 28th… so that’s my personal Fitness focus! To be HOT for my 17th wedding anniversary.
- August will also be the start of Football training and pre-season for my son and the Pros GO VIKES!
August will be a good Month!!
Lets have an All-STAR AUGUST!
-Michelle
SX70- Phase 5 workout Plan!
Posted by buffmother in Goal Setting (POA), contests on June 1st, 2010
SX70- Phase 5 workout Plan!
SX70 final PHASE~week #9 and #10!!!
| “Buffing”
Warm up w/10 min steady cardio on each workout!!! Cardio: 2 intervals +2- 30 min |
Monday
DIET 5+-2-3-3+ |
Tuesday | Wednesday | Thursday
ADD 2 carbs… 200 cals |
Friday | Saturday | Sunday
ADD 2 carbs… 200 cals |
| Week #9 | Back
Shoulders Run Intervals |
Chest Tris
30 min steady cardio |
Legs
20 min steady cardio |
LONG cardio day- 20 mins steady; 20 mins intervals; 20 mins steady
Walking lunges 3 sets of 30 with db’s- chest to knee |
Back
Shoulders Run Intervals |
Am fasted:
Run Steady or Intervals PLUS Chest Tri’s |
OFF-ABS! |
| Wee#10 | Back
Shoulders Run Intervals |
Chest Tris
Intervals+ 30 min steady cardio |
Legs
20 min steady cardio |
LONG cardio day
Walking lunges 3 sets of 25 with db’s- chest to knee |
Back
Shoulders Run Intervals |
Am fasted:
Run Steady or Intervals PLUS Chest Tri’s |
OFF-ABS! |
Buffing plan- It’s GO TIME!! Buff even if you are supposed to be boosting~ we are close to the goal!! time to get HARD CORE!
3 sets of 8-10 reps unless otherwise noted I min rest between sets- do abs or stretch. You need to do abs EVERY DAY!! Except Sunday.
| Exercise |
| Bench Press or Chest Press |
| 4×10, 8, 6, 10 |
| Incline flys |
| 3×10 |
| Cable Flys |
| 3×10 |
| Tricep Extensions |
| 3×8 |
| Bicep curls |
| 3×6 |
| Plate front raises |
| 3×8-10 slow |
| BACK DAY |
| Inverted pull ups- various hand position |
| 2xfailure |
| Lat Pull downs |
| 4×10, 8, 6, 10 |
| Seated rows |
| 3×6 |
| Shoulder press- machine |
| 4×10, 8, 6, 10 |
| Arnold’s |
| 3×8-10 singles |
| Bicep Curls- concentration or pose down |
| 3×10 |
| Lateral with DUMP twist/ upright rows/ bent over Raises |
| 21′s–3×7 Shoulders |
| Dumbell Hammer Curls- squeeze shoulder |
| 3×6 |
| Wide cable Lat Pull downs |
| 2×10-12 burn out your lats |
| Leg day |
| Squats- feet 3″ wider than shoulders toes just slightly out |
| 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 |
| Smith Lunges (think butt on front leg) |
| 3×8 |
| Calf Raises toes straight- can pair these with lunges |
| 4×10 toes out slighly GO HEAVY!! |
| Dead Lifts |
| 3×10 |
| Seated Calf raises |
| 3×10-15 fauilure range (toes in) |
| Ball Crunches |
| Vacuumes!! 10- 10 seconds daily |
| Cats!! 5- 3 seconds each way daily |
Long Cardio day-
40min steady and 20 mins of intervals- often times 20 min steady/20min intervals/20 mins steady works best
WALKING LUNGES!!! Post cardio and you can add in the mini challenge of doing 100/day!
DIET INFO:
20g for P’s and C’s
150 cals for Fats
150 cals for treat
Unlimited greens
You can still have all grains except for wheat, NO dairy and lots of greens.
2+weeks out- Calorie range:1100-1300 (EVERY DAY EXCEPT THURS AND SUN)…I know this is a CUT, but we will allow you to have 2 mini break days per week where you can have 2 additional carbs= ABOUT 300 CALORIES MORE. THURS and SUNDAY~
Supplements:
Keep on the basic ones (multi, calcium, HT Pills)…and keep on fish oil (6g’s/day) and NO2.
Add in Chromium daily if you have sugar cravings.
Time to get HARD CORE!!
-Michelle
Mighty Monday +POA!!
Posted by buffmother in Chest workout (triceps), Goal Setting (POA) on May 17th, 2010
HI YA- My mighty Mothers!!! I’ve been going strong all day and love how much I’ve accomplished- It’s truly been a Mighty Monday!
my workout today went like this:
warm up
chest press 70×20, 90×12
bench
45×10
95×10
115×9
125×6
125×5
115×7
Standing lateral raises
10#plate ea handx20 repsx2sets
Hammer Strength seated incline press
90×10
110×6
130×5
90×9
knee ups on roman chair- 2 sets
Cable flys
30#x6 together+10singles
paired with
Posedown bicep curls
30#x15 reps
40x6togther+6singles x2 sets
Tricep push downs
80×15
95x10x2sets
90×10
Ab wheel
20, 12
Ab roller
2 sets straight
1 set to each side
Dips 7
+3 vacuums–more of these later!
no cardio yet…it’s finnally sunny here so we may go for a walk
This week’s POA- Keep lifting Boosting style, keep it sexy, keep taking pics and too keep vacuuming!!
M-Chest
T-legs
W-back
Th-chest
F-legs
Sa-back
Su- just 11 mins of something- pracitcally off
today is cycle day 23 and Boosting is going great for some reason…I really think my body loves me this month 
I love my body!! I show my love to it by treating it to workouts and good food!! LOVE YOUR BODY and it will love you back!
BE a MIGHTY MOMMA today!!
Love,
Mighty Michelle
Another new bikini!! Target rocks!!
Posted by buffmother in Beauty, Goal Setting (POA) on May 16th, 2010
Another new bikini! and my bikini day #1~ It was the challenge for the week 6 in the SX70 contest, but I had a wacky week so I’ll double up this week with my minichallenges.
I’ve done great with my every day in May after the 2 days I missed- I haven’t missed anymore since.
Wed- Legs and chest with my little bro- this turned into a personal training session for him
Thurs- Bowled 3 games and 30 min upright bike
Friday- 11mins of ubike and floor work- abs/stretching a few lunges and leg lifts
Saturday- a killer leg workout!! hightlights included: 3 sets of 155×6 on Squats, 115# Deadsx12x1 set- this is my recent high- a couple months back I couldn’t dead at all due to my sciatic/back injury, and 170#leg extensions x10reps- I lifeded hared and heavy! BOOSTING Style!
Now I am just waiting for my food to digest and I am off to the gym for back, sh, bi, abs and some stair mill!!
Later babes!!
-Michelle
Thoughts
Posted by buffmother in Goal Setting (POA), mental on May 12th, 2010
I’ve been thinking a lot of thoughts lately…do I sound like POOH bear?
Anyhoo…Thoughts about my mission, my current existence, 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! Because 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
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