Archive for category Goal Setting (POA)
Great day! Heck it’s been a great YEAR!
Posted by buffmother in BUTT, Chest workout (triceps), Goal Setting (POA), Legs, hormonal timing on January 7th, 2010
Today has been a GREAT Day!! As a matter of fact it’s been a great year so far for me! I’ve just been HAPPY, Happy, HAPPY for the most part!
Jan 1-The year started on Friday with a great day spent with my DH~ we had spen NYE in a hotel and then the entire rest of the day together, thanks to Grandma Mary watching our little monkeys for us….
Jan 2- I went to workout and brought the girls shopping to target where I scored some much needed sweat pants and a few shirts!! Then we had another great day of family time and football and FIGHTS~ we ended up purchasing the UFC despite the card being really bad- Dana White needs to put together some better cards!! or he’s going to lose some of his fan base!
Jan 3- Super Football SUNDAY!!! I was so happy that the Vikinings played and KICKED tail!! then the Cowboys kicked the EAGLES tail so that the Vikings got a better playoff position- YAY!! (oh an it was cycle day 1)
Jan 4- I worked, got caught up on a lot of stuff, enjoyed it and even enjoyed the kids still being home from school due to the snow day- I went to the chiro and got my butt feeling better~ then I got in a good interval workout on the upright bike.
Jan 5- www.buffmother.com’s GOLDEN ANNIVERSARY!! It’s been 5 years of AWSOME! I’ve loved being able to give hope to women all over the world ~ God has really blessed my life through my website! I also went to my MMA class~ It was another BLAST!! I love it~ we actually did some semi-live rolling and I feel like I did very good! IT WAS FUN!!! Then to the gym to get in a run and lift with chest…I am still dealing with my butt being weird, but it’s definantly better than before I went to the chiro.
Jan 6 – It’s almost 9pm and I just got home from the gym…my workout was way later than planned, but that is better than not getting it done.
My weight is up to 135 ….crazy but I feel good! I am not fretting my weight right now because I know a bunch of it is water weight from all sorts of things: salt, carbs, carbonation, wheat, dairy, hormones, creatine, etc…
cday 1- 131
cday 2- 133
cday 3- 135 (weight up from STEAK dinner and CARBS)
Okay…On to my to do list issues. Yesterday I planned to write a to do list, well….it really didn’t happen. I got a start on it and then i got “paralyzed” by it. My list is way to long! I need help!!! I think for the rest of today I’ll focus hard on getting a bit more “caught Up” with my e-mails and by tomorrow I may be ready to focus on a to do list. My hormones should be cooperating better on cycle day 4~ my mental HIGH days are coming soon, I can feel it!!!!
here’s a quick POA for my workouts the remainder of the week:
Thurs- MMA class at noon
Fri-Chiro appt @10:30; Back,sh, bi and run intervals
Sat-chest, tris, abs
Sunday- run intervals
Hope all of you are having a GREAT 2010, I sure am!!
Love and THANKS!!
-Michelle
Now is the time to Get more Fit!
Posted by buffmother in Fitness, Goal Setting (POA), Legs on November 9th, 2009
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
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Week of Nov 9th
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MON:
RUN ouside
Lift Lower Body
ABS
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Tues:
Lift Upper
Intervals
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Wed:
RUN
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Thur:
Lift Lower Body
ABS
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Fri:
RUN
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Sat:
Lift Upper
ABS
Intervals
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Sun:
Off
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|
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Leg Day
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10 min
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Warm up
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#1
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Squats
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lbs.
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|
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3×10(buffing); 3×6 (boosting)
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reps.
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abs
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between sets of squats
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2sets
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#2
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Dead Lifts
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lbs.
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|
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3×10(buffing); 3×6 (boosting)
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reps
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abs
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between sets of dead lifts
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2sets
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#3
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Leg Extensions
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lbs.
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|
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3×10(buffing); 3×6 (boosting)
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reps.
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abs
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between sets of leg extensions
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2sets
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#4
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Leg Curls
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lbs.
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|
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3×10(buffing); 3×6 (boosting)
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reps
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abs
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between sets of leg curls
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2sets
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BURN
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Walking Lunges
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lbs.
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OUT!
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2×30steps
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reps.
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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.anathleteintraining.com/performance-tests/
http://www.solvangtriathloncamps.com/
http://www.trans4mind.com/nutrition/pH.html
http://www.irongirl.com/site3.aspx
http://www.sunsetracing.com/home
http://www.slowtwitch.com/Training/General_Physiology/The_Math_of_salt_loss_1093.html
http://www.slowtwitch.com/Training/General_Physiology/Aerobic_points_system_15.html
http://www.montelagovillage.com/index.htm
http://www.nps.gov/lame/index.htm
Now is the time for setting Goals
Posted by buffmother in Goal Setting (POA), mental on November 3rd, 2009
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!
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!
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 .
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!
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Ph 1
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Mon
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Tue
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Wed
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Thur
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Fri
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Saturday
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Sun
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Week of Nov 2nd
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Lift Lower Body
ABS
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Lift Upper
RUN
Intervals
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Active rest- Walk?
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RUN
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Lift Lower Body
ABS
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Lift Upper
RUN
Intervals
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Off
|
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Week of Nov 9th
|
Lift Lower Body
ABS
|
Lift Upper
Intervals
|
Active rest- Walk?
|
RUN
|
Lift Lower Body
ABS
|
Lift Upper
RUN
Intervals
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Off
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Today’s workout will be legs, very light legs (back is feeling good, but still need to be cautious)…but LEGS
Here’s the leg workout~
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Leg Day
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10 min
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Warm up
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|
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#1
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Squats
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lbs.
|
|
|
3×10(buffing); 3×6 (boosting)
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reps.
|
|
abs
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between sets of squats
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2sets
|
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#2
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Dead Lifts
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lbs.
|
|
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3×10(buffing); 3×6 (boosting)
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reps
|
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abs
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between sets of dead lifts
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2sets
|
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#3
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Leg Extensions
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lbs.
|
|
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3×10(buffing); 3×6 (boosting)
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reps.
|
|
abs
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between sets of leg extensions
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2sets
|
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#4
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Leg Curls
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lbs.
|
|
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3×10(buffing); 3×6 (boosting)
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reps
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|
abs
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between sets of leg curls
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2sets
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BURN
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Walking Lunges
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lbs.
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OUT!
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2×30steps
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reps.
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Thoughts…
Posted by buffmother in BuffMother, Michelle Berger, Goal Setting (POA), Spiritual Fitness- Christian, mental on October 29th, 2009
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
“Energize OTHERS October”- our Monthly theme!!
Posted by buffmother in Goal Setting (POA), Spiritual Fitness- Christian, rally room on October 3rd, 2009
“Energize OTHERS October”- our Monthly theme!!
- If you plant an energizing deed it can grow into exponential energy.
- That energy can produce thousands of inspirational actions, kind deeds and good choices.
- Those of positive actions can grow into hundreds of successful legacies.
- Those success legacies will be converted into new generation of health.
- That generation can be used to build an entire fit and healthy civilization!!!
- I could go on and on but the fact is, there are no limits to what can be produced. from act to energizing another person, give it away! Plant your energy seeds!!
- I am a good at writing.
- I have always been a great cheerleader.
- I love organizing things.
- I am generous.
- I enjoy manual labor.
- I have a lot of computer skills.
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