8 days to GO!

HI!!
We have just 8 days to go of our 21 day Kick the Habit contest.
I certainly hope you are focused and ready to finish this challenge strong.
Today's task, workout ideas and tips are located here:
http://therallyroom.com/node/51912
Time to FINISH this!! Make yourself PROUD!!
Here's my leg workout:

Warm up r bike 10 min
Free motion Squat- 100,160x25 warm up
Squats-
45 warm up
95x12 felt great
135 1 rep-ouch
Leg Press
180x20
270x15x2
Smith Lunges
50x10x2
Knee Extension
80x15
90x15
110x10
120x10
Abductor(first time in years on this machine :) )
40x15
50x15x2
Ab machine
60x25
Kneeups
30
Calf Machine
150x20
250x20
340x20

I am so ready for a great next week, let's do it!!
-Michelle

10 days

10 days to Go!!

warm up 5 min on r-bike
incline press machine, sets of 10
65
80
100
Bench
95x10
115x10
135x6
115x10
Cable flys
40x10
50x10
60x10
tricep extensions
50#x10x3
Tricep machines 3 different a set or 2 of each
Tricep push downs
Don't know the weights just numbers
13x10
15x10
17x10x2
Then some abs
then upright bike 6 min, then run 16 min total
4 intervals at 9.5 with recovery at 8
then 10 min of bouncy running, almost like drills for my calves and runnning form at 7.4 mph
then 3 min upright bike
then more abs on roman chair
40
18
then done :)
My eats and water are perfect today!!
Have a super day!
-Michelle

11 days to Go!!

11 days to go...
Holy cow!! we are at the halfway point of our 21 days!!
I certainly hope you are progressing nicely and having small victories daily towards breaking and making your habits.
Staying engaged and focused is vital- be sure to check in and update us on your progress
in the rally room.
Today's post is located here:
http://therallyroom.com/node/51874
I had a super workout today!! & It is DH's Birthday!!
Here is my workout today
Today I did go and workout and DH joined me for some of it :)
r-bike warm up
Shoulders
Shoulder press machine-
40 x 10 regular
40x 10 backwards
60 80 90 x10 regular
Barbell shoulder press
40x10
50x10x2
Lat machine
80,90,110x10
Free Motion Lat
80,80,90x10
EZ bar curls
40,50,50x10
free motion curls
25,35x10
concetration curls w/same machine
30x10
rotator cuff
10x10x2
Bent over lat raises
12.5x10x2
Cable curls (wide)
25, 303, 35x10
Then rode the upright bike for 10 min...didn't want to wear myself down after being sick
Now I am going to get ready for a DATE!!! I am so excited!!
-Michelle

13 days to go

13 days to Go!!
Lucky #13-- what's your mindset about your habits today? if you want to break the bad ones; YOU MUST BE STRONG!! Stand up to the temptations and stay positive-- you can do it!!
Today's link is here:
http://therallyroom.com/node/51852
Have a Happy Valentines Day!
I love all of you!
I am so blessed to have friends like you, you all are my valentines :)
Love, Michelle

14 days to Go...Kicking the Haibt!!

14 days to GO!!
Well, 1 week of the contest is over and we are ready to rock the next 2!!
There are 14 days of the "Kick the Habit" contest left, and I feel my Mojo on the rise~
How are you doing?? More focused than ever I hope!!
Be sure to visit the rally room today for your task, some encouragement and workout ideas:
http://therallyroom.com/node/51849
I had a champion weekend as planned!!

Sunday- ran hills- I did 5 x approx 200m hills...and one killer LONG one of about 400 -500 meters~ i should measure them some day! Then I finished with 2 100 meter sprints on the flat grass-- they felt so easy after the hills!
Monday- Chest
Tues- Legs
Wed- a run and mish mosh of plyo type exercises and abs
Thurs- back
Friday- Legs
Saturday- off
Sunday- a run and mish mosh of plyo type exercises and abs
Alright!!! it is starting to get close to "CRUNCH" time for this contest....I know that every day I get more and more intense about kicking and attaining my habits!!!
Let's make these next 2 weeks our best yet!!
-Michelle

15 Days

Hi ya gals....
You all seem to be busy beavers today :)
I hope you are setting some time aside to rest a bit today, I have been all morning. I am also continuing to "feel" better little by little.
Gracie though is sick again today...poor thing :(
The birthday party went well the girls got...little bikes with training wheels, princess and tinkerbell suit cases, strawberry shortcake shoes, puzzels, play guitars, painting books, baby dolls and a few other litttle items. We had a good time!!!
Then last night Travis and I got to go on a date!! MAN I love him, I could spend every second of my life hanging out with him, we have so much fun together. His birthday is on Thursday and He will be 36...no one ever believes he is that old. I don't believe it either!
So for today's workout HMMMM...I think I will go running outside this afternoon and do some biceps and pull ups, abs and other junk. Probably no gym, but I love it there so maybe (if Gramma is up for watching the sick little GRACIE)
I am off to shower,
Have a relaxing day,
Michelle

16 Days to Go...

Hey ya...we have just 16 days to go to kick our habits!!
It's the weekend and that means we have to be even more focused
than during the week.
Today's workouts, support and encouragement is found here:
http://therallyroom.com/node/51825
Tell yourself...
"I will have an amazing CHAMPION weekend--
I will not lose the ground I gained this week!!
NO backsliding, no way!!"
Here's yesterday's workout
Upright bike
8 min with 3 intervals
Run on treaddy
10 min with 4 intervals
Then back
warm up on lat pull machine
70x15
80x15
pull ups
med grip 10
wide grip 5
med grip 7
roman chair knee ups 40
free motion lat machine
60x15
70x10
80x4together,6 alternate, 7 alternate
Military
40x15 behind head
50x12 infront
50x10 behind
Rows free motion
70x10
80x10
90x10
Rear delt cable
low
10x10x2
middle
10x10x2
Cable row full rom with shoulder
60x10x2 middle
70x10x2 low
lateral raises
17.5x10
15x10
paired with upright monkey rows same weights
upright rows 17.5x10
Arnolds both arms together
27.5x6x2
one set of Hammer curls between
Bench knee ups to failure
15to each side/15 front/5 pike
Run on Treaddy
21 min total- some intervals at
I feel relaxed and good about getting it done! Can you tell I am trying to make up for pizza and cake I ate at the b-day party??
I am leaning up...I must be gaining some muscle, YIPPIE!! So, I will see. I do however have at least 2-3 pounds I have to drop before the end of the month.
Soooooo Legs are tomorrow!! I love leg day
Go Get'em Tiger!!
Your friend,
Michelle

17 days to go...

17 days to go...
It's amazing how almost everyone in our 21 day contest is focused improving on their diet!!
I love the determination and desire shown by you to eat better~ Congrats!! You are being a
great leader for your family!!
Today's post is filled with tons of DIET info~
http://therallyroom.com/node/51780
Be sure to ask questions...Team BuffMother is here to help!!
You can accelerate your results dramatically with just a few simple adjustments to your diet~
LET's attack our diets these last 17 days of the contest!!
You can kick your habit!
Your friend,
Michelle

18 Days to Go~ THANKFUL!!

Hi Ya Ladies,
18 days left to go and I am thankful I've done so well towards my habits this week!!
Today's "TASKs" are located here:
http://therallyroom.com/node/51753
Be sure to keep engaged-- we are in the HEAT of the battle- CONSITENT focus is needed if you want to BREAK the HABIT!!
Today is my DD's Birthday!! the Twins are 9!! holy moly~ how did that happen?
Anyhow lots to do today so...here's my workout plan:
I'm benching today! not as heavy as Monday since I am buffing now:
Warm up 5 min
Bench 4 sets of 10
paired with Tricep extensions
4 sets of 10
Incline Chest press
3sets of 10
paired with tricep push downs
3 sets of 10
Cable flys
2 sets of 10
abs between- old school sit ups
pec machine
2 set of 10
abs between- knee ups
kickbacks
2 sets of 10
abs between sets- ab wheel
and 20 minutes of intervals on the BIKE or TREADMILL
I just love intervals, lol!!
-Michelle

19 days left! FOCUS!

We are on day 3 of the 21 day contest, leaving us with just 19 days~ We must stay focused during that entire time!!
Be sure to READ and do the TASKS for today-- FOCUS!!!
http://therallyroom.com/node/51730
19 days sounds like a whole lot less than 21! EEEK!!
Time is not on our side with this contest...
We MUST make EVERY DAY count!!
I love all the feedback and fun posts we've been having this week in the Rally Room, your FOCUS ROCKS!!
Thanks for your INSPIRATION and EXCITEMENT!
I love you all,
Michelle

20 days to go!! LEG plans~

20 days to go in our 21 day: kick the habit contest!....
I SO EXCITED about this contest and all the great goals my BuffSisters have posted in the Rally Room.
Hope you got off to a great start yesterday...
Here's day 2's link to content~
http://therallyroom.com/node/51727
Please feel free to comment on the post- questions and input are encouraged!!

I decided on my habit to break and habit to attain and posted them in my private blog... I am committed!!!
So with the excitement of the contest to stoke my workout fire I'm planning for a great day workout wise!!
LEGS are on tap!!
The plan: Workout time NOON
warm up with 10 min of intervals on the r-bike-killer butt bike
Squats paired with calf press
45x10
95x10
135x10
155x10
155x8x2
Calf machine (seated)
90x20 (half toes in half toes out) x 3 sets
Smith Squats paired with smith lunges
10 reps at each weight
50
70
90x2sets
Dead lifts paired with side lying leg lifts
115x10x2sets narrow
115x10x2sets wide
15 leg lifts each side 4sets
Leg extensions paired with seated leg curls
90x10
120x10
125x10
135x10
leg curls
60x15
70x10
85x8x2
Then afterward I need to go birthday shopping! the Twins turn 9 on the 9th!

My plan is to stick to the plan!!

-Michelle

21 day- Michelle's Habits

My habits are few... for some odd reason I am not habitual in nature. I wonder if it has to do with the fact I'm a Gemini??? Not that I actually believe in astrology, but the description fits! I'm one way some days and the complete opposite other days! I've never stick to the same routine...not even for how I groom myself daily- no specific order of activities, no set in stone way to do anything! I'm a free spirit trying to live in a habitual world, lol!
The Biggest Best Habit I've forced myself to attain is to workout consistently. I've now done it for 8.5 years! That in itself proves, I AM capable of forming a habit. I can change!!
a few more good habits I've established as an adult include:

• good posture
• positive attitude
• journaling
• eating my protein
• cutting out most grains and dairy from my diet
  

For this Contest my goal is to cut out all carbs except those found in fruits and veggies. I'm going to use the carbs I eat to fuel my workouts and nutrify my body-- just enough servings each day to be highly productive in my workouts but not any EXTRA that will keep me fluffy! My weight goal that i set last month is still intact-- I plan to weigh in on March 1st at 125 pounds!
My Stats = (I don't have my measuring tape or bikini for photos with me right now--they are at my "old" house still...I'll do them when I go there)
height- 5'7"
weight-
cycle day- 27
Bust-
Waist-
Hips-
Thigh, mid-
Thigh, high-
Habit to break- eating carbs that are JUNK! if it's not a fruit or veggie I will not eat it for one of my 4 allowed daily CARB servings!
Habit to attain- a continually clean kitchen...I tend to only clean up when it's overdue...my goal is to keep it clean all day every day-- even if I have to delegate the chore
I'm off to eat an apple and clean my kitchen!!
Let's have a great 21 days!! Thanks for your support in advance- I'll need it!
Love, Michelle
P.S. Here's the link to today's info if you need it:
21 DAYS TO GO!!-tasks, decisions, ACTION!!

New Month, New Goals, New CONTEST!!

February is here!! OMGoodness...where did January goal and how could I have practically failed to keep focus my new year's resolutions-- Time to attack them because there is only 11 months of the year left!
Some new goals I have for February are to get my Master Bedroom/Bath project under way-- so today I met with a contractor and got some great input from him. It's going to be an amazing room!!
Another big happening for February is our contest- Its' going to be short but intense!! All about kicking bad habits and forming new ones-- The experts constantly preach it takes 21 days to form a habit. So let's do it!!
More info here~
“21 Day: KICK the HABIT”
And finally, my goal to organize my "office" in February is underway also-- I've been working on organizing my computer files, planning my attack on the actual office space and I'm headed to Best Buy tomorrow in search of a COMPUTER!!
On the fitness front- I've had a couple of GREAT workout days- Yesterday was Legs/Abs and Today was Chest/Tris?Abs and a hard run outside:
Legs~
Squat
45x15
95x10
135x10x3sets
Stretching and hip rotations between sets
Dead Lifts
45x20
95x20
135x10x2
45degree hack
machinex20
90x20x2
Calf Raises
45x15
90x10x3
ABS between sets
Leg Extensions
4sets
Ab wheel
Ran 7mins for a cool down around the block
Today's Chest highlights:
Bench- High set 125x7...no spotter, my son is not yet qualified LOL!
Tricep dips
Chest press
Tricep extensions
Cable flys
tricep push downs
Full extensions sit ups
Then I ran outside up the long hill again 2x's another shorter hill once and did 3 short sprints to finish it off-- I felt better than my last run on Saturday...I think I'm getting in better shape and that my body likes running in the evening way better than in the morning!!
Time to relax!
-Michelle

Fun Day!

I have a fun girls lunch today with a friend of mine who I've not been able to hang with often recently due to us both being so busy...followed by getting to hang with my buddy Emily at her new photography studio!! I am so excited for her to finally have a "place"...Growing up is so fun, lol!!
I'm also neck deep in working on my website updates and trying to get our next contest organized. FUN, FUN!!
The contest is going to be our shortest yet-- just 21 days! The goal is to help get everyone involved a jump start towards their 2012 goals and to help establish new habits. They say it takes 21 days to attain a new habit~ i think we'll be able to accomplish just that!
I should be able to post the official contest announcement by tomorrow at the lastest....Promise me that once i post it, you'll invite your friends?? :bff:
I'm off to get some work done before the fun!
Your Friend, Michelle

"Piggy Marie"

My nick name growing up was "piggy Marie"..and for good reason. I am a mess! I blow through my life like a tornado and rarely take the time to ORGANIZE myself the way I should. It's not a in my nature to care about keeping things in order-- I'm more about shaking things up and taking action.
Well...I can't take it anymore! I must get organized at least a bit more than what I am right now. Does anyone have some good tips?
3 areas I really struggle with organizing are:

1. my clutter- odd and end stuff around the house- where did all this junk come from?
2. my paperwork/mail/bills-- what to do with all of it??
3. my computer- I can't find anything on the sucker!

I think where I'll start is with my computer. I'm inches away from buying a new one-- it will be a "fresh start" of sorts :) Naturally next in line will be my office just in time for tax season, LOL! If I can get those 2 areas under control during Feb. I'll be happy!! that's my goal!
The good news is that my body is getting organized-- the fat cells are leaving and my muscle cells are becoming more active!!
This week my focus is all about my diet~ the workouts are solidified as part of my routine-- now I just need to keep the diet in check! FAT is where I tend to over consume-- so I'll be watching the butter, nut and fatty meat consumption big time in order to get to my goal by March 1.
POA for workouts are:
M- Lift back and run
T-Lift legs
W-Lift chest and run
Th- Lift back
Friday- run
Saturday- Lift legs
Sunday- off
I'm still planning on writing up a workout plan for the warrior dash- maybe I'll have time to get that done later this week.
Also, I'm rather sure our Feb contest is just going to be a short one- 21 days!!
I'll announce that later!
Love ya's
-Michelle