BuffMother!

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

www.BuffMother.com
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 managed to get quite a bit of ODDS and ENDS done today, boy does that make me feel GOOD…getting all those “little things” done relieves stress!! And then tonight I got to workout with my DH~ a little DATE~I love HIM!!

Here is my workout~
Warm up r-bike 12 mins- rather intense
20 push ups
bench 45×30
95×12
115×6
135×4 (help with last 3)
95×15 with feet on bench

pull ups 10

hammer strength flat bench
90×8,7

Dips
9,9

several abs and some bench dip

25#plate front raisesx10×2sets
shrugs on smith
90×12x2

Now I think I’ll put my older 2 to bed and then hop on the u-bike for some intervals- I have 2 photoshoots lined up for next week! So I need to burn a little more fat off my gut

Eats have been on!
yesterdays totals were perfect 5-3-3-3
today let’s see:
C
PGF
P
PC
PPGCF

I guess I may need more G–I may gnaw on some raw cabbage after my intervals- i like it!

Thanks again for the input on the covers~
OH and I’ve been doing my vacuums every time I think of it! at least 10 today…maybe more!

Keep up the GREAT consistency girls–OH and don’t forget that this is I BELIEVE MONTH~ stretch that brain and think of something to post!!

“let’s get it ON”~ i am ready to rock that bike!
-Michelle
Belief Quote of the day:
“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

P.S. Did my intervals on the u-bike 1 min hard 1 min easier total of 20 mins then cats and stretched- feeling good!

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

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 they have the power to change their 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 puts 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 now turned to work for my favor. 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

Today, was upper body workout day with my SIL at 8:30! I am an early bird!!
Bench
45×20 wu
95×15
115×10
125×6

Cable Flys
30×15x2
40×10

Lat pull downs (cybex)
130×15
155×10x2

Isolateral Shoulder press
50×15
70×10

Tricep extensions
55×8x3
Barbell curls
55×10x2

Dips 10

Knee ups on Roman chair 40, 25 (back hurt a bit)

Ran on treddy for 21 mins- longer intervals woven in using incline for some and speed for some.

Keep on Believing and keep striving towards your PURPOSE…YOU HAVE ONE!!

Love,
Michelle