Squat 45×10- warm up plus hip rotations, hip pendulum, femur rotations
Bulgarians BWx10 warm up
Romanian Dead Lifts
Hip ups/Ball Leg Curls
BWx20 hip ups narrow10, wide 10
BWx10 Ball leg curls
Yesterday, I ran outside at around 10 am, down the hill around the loop 4 times and up again. Walked some, and took it rather easy, but I can feel it today. Run Keeper stats: 1.61 miles, 16:37 duration
The day before we were traveling home from MN and I got in a short run on the treadmill, about 10 mins worth.
While in MN didn’t do any official workouts but was active most days. An entire day at Worlds of Fun, Tubing, Biking, Boccee ball, Pool party with corn hole and diving board fun but overall I felt it was a major break from workouts. Now I am on task to get feeling good for my bday on June 14th and be in tip-top shape by my Anniversary August 28th. We hope to go on vacation for it!!
Well, this week is my kid’s Spring break and my plan was to have a few “fun” outings with them, but NO, I hurt my back instead.
I’ve had a few times when I’d say my back has “gone out” in my life. The first time was when my son Gunner was a baby and then over and over and over again for years. Each time the pain level was variable. About 4 of those times, insanely bad, where I couldn’t move fore several days. Over the past 6 years, my back has been rather good. I rehabed from a major sciatic issue and was super anal and carfefult to keep my back heatlhy. During that time I’d squat 2x’s a week along with doing all sorts of extra “Butt” work. So this bad back injury, was the first I’ve really had to endure in a while. It sucks! Thankfully it is getting better!
Feel free to try them out, they are all FREE and on YouTUBE 🙂
I hurt it my lower back on Monday while warming up for leg day. I was doing some ball transfers and thought I’d go ahead and put the ball all the way over my head with my feet. I did about 3 reps fine, then on the 4th PAIN!!! my back locked up and that was it! I spent the rest of Monday, All day Tuesday and most of Wednesday rather immobile. I did get to the chiro yesterday at noon. Dr. Dillon Crawford of Natural State Chiropratic, was perplexed and thinks most of the issue was systematic. My hip muscles are simply turning off leading to the injury. I go back on Tuesday for him to do some supplement testing to see if I am taking something that is causing my system to be so mad! I am moving a bit better today but still have most of my pain in my left hip.
In other news, school is going ok. I got a better grade on my second Genetics exam, so I am not as worried about that class. And I can see the light at the end of the tunnel for a couple of my classes. Just 50 days until graduation and most of my coursework will be done at least a week before that!! YAY!!
Gunner started a new job today at Ruth Chris’ in Rogers as a server assitant, he looked so handsome heading off to work in his dress clothes uniform. I should have taken a picture, duh…I have been so bad at taking pictures these days. Gotta make that a focus, my kids are growing up so fast!
The girls (Tia and Gracie) just got home from the track, post office, store and doing the Wal-Mart grocery pick up. It’s nice to have Gracie as a driver, to do my errands while I am injured…. however she doesn’t know where she is going at all! I assured her if she gets lost she will not die!
I’ve been researching a few things today. Wix websites, Buti Yoga, PT Distinction, Caste System, etc…
Fyi…One of my courses is a World Film Class, this is the discussion board post I put up about the movie “Water”
I liked so much about this movie. The beauty of it, the music, the characters, and the authenticity made it a high quality film. That said, I didn’t like the sad story. I honestly never new about the bad treatment of widows in India. Them being left to support themselves with no support was bad enough, but burdening them with the belief they were dirty, cursed and unholy because of their husbands death is inhumane. I did know that many Indian girls get married very young, but never thought it was that young! A girl being a widow at the age of 8, how does that make sense on any level? The love story between Kalyani and Narayan was the highlight of the film for me. It was a true story of love at first sight. When she realized his father was one of her prositiution clients my heart broke for her. She felt so ashamed and dirty that she drowned herself. The film was just so sad!
Chuyia was such a sweet yet firery little lady. I felt so bad about her fate to be left alone without her parents at the age of 8. She was truly a fun addition to the ashram. The ladies seemed to fall in love with her instantly. Despite their love for her, once Kalyani died, Chuyia was sent off to the wolves as a prostitute. The widows needed someone to take Kaylyani’s place as the “bread winner”. Sadly, stories like this are all too true even today. Sex for money is the life many women in tough situations face. It’s a big cultural issue in India even now, especially for widows like those in Water. It’s also a problem so many other places. Sex slavery is a huge issue for our culture and hopefully more awareness from movies like Water will help us overcome the issue.
Finally got the tree trimming finished (been working on that since Dec 1)…so I hit treadmill! Ran a 5k on treadmill of 2 min intervals 2x8mph, 2×8.2mph, 2×8.2mph then did the #5 day 2 #booty workout and stretching for my #yearendrearend challenge! SEE Below for VIDEO!
Yesterday I got in a good booty and back workout at the gym- plus some bonus work on it with clients– WORKING that booty hard this month and I can see changes in the mirror! I’ll plan to take some Jan 1 pics and compare to my last set to see if there is enough change to notice it in pics.
Leg Press- 3 sets increased to 2 plates each side– lots of reps and calves too
Pull ups (assisted) 3×10 various hand positions #25
Lat Pulls- 3×10 reps @90
Leg Extensions- various foot positons, 10 reps +5 toes out mostly 4 sets of 110, 110, 130, 130
Rows 105×10, 120×10, 110×10
Adductions- 50x 60x 80# I do these pretty much to failure- sets of 20-30 reps
Leg Curls- 110×10, 2 sets, 130×4 reps+110×7
Leg Abductions- 60-80# I do these pretty much to failure- sets of 20-30 reps
In other news, I need to probably go shopping a bit more tomorrow. AND tonight we have a big fun VIKINGS game going on!! Vikes vs. Green Bay if we win, we get home field advantage through the playoffs.
Gunner is at work until 6, Gracie ran today too, Tia built a baby snowman, Layla has been chilling as has Travis. I am off now to eat some of the pot roast I cooked earlier and hit the grocery store 🙂
I just did this workout now….If you have 20 mins this is a great BOOTY Workout. This video contains the full 2nd Day 1 workout of our MY BOOTY series (day 1 workouts in this series are the major muscle ones)
After a no weight warm up follow along for
3 rounds of the following butt Circuit
1- forward lunges 10 on each leg alternating
2- 10 hip thrusts
3- 10 Bulgarians
4- 10 reverse hypertension with bent knees on bench
It’s been a busy summer as ususal and workouts have been a bit off for the past couple weeks. My back/left hip went “out” a bit and so I’ve been taking it easy on my workouts and quit running for a bit. Overall I think my “just run june” running was to blame for my back issue, running has always seemed to aggravate it.
Today was a new start, I am beginning my buffing phase and determined to get in a good solid month of workouts to finish the summer strong. Today, I did 3 videos.
My Booty – day 1 #1 of series https://youtu.be/9i7oihLKFlg
This workout is the first in our My Booty series. Today is all about big strength moves that hit the glutes and some isolation of the booty
This workout is a super-set (paired exercises done as a circuit)
we stat with a no weight warm up of each exercise
then move into our circuits
Yesterday at the gym a I witnessed a wheelchair bound young man working hard with a trainer trying to do the leg press. I was inspired and so very thankful that my legs work….there is NO EXCUSE for me to complain about leg day! I am getting ready to hit them hard!! SO THANKFUL I CAN!! My workout from yesterday was focused on BACK mostly, but I also did some shoulder, legs, abs and stairmill.
This morning, I started working with a new client. She’s fired up to get STRONGER and I am excited for her potential!! If you are looking for some guidance with your training, I offer online and in person training. ALSO, here’s an easy idea for a workout…Do these 10 exercises- 3 sets of 10 for each move or you can do them as a circuit of all 10 in a row repeating the circuit 3 times. Click the links if you need help, there is a video tutorial for each with some tips:
I honestly don’t know what my deal is with the NEW YEAR…It takes me several days if not weeks after the 1st of the year to get my booty going. Today, I think I finally did literally and figuratively with a good booty workout!
Warm up bike, and Jumpstart exercise for today of CHEST PRESS ON BALL 20’sx10x3sets
Conventional Dead lifts 95x10x2sets
Squats 45×10 warm up, 135x10x3
Romainian Dead lifts 135×2
Hip Thrusts BW 10 both-10 each, 135x10x3sets
Knee Extensions (knees been bothering me a bit again– gotta do these to keep it happy!) 115×15
Calf Raises BWx15x2
ABS Between sets hip twists, piked glute raise and a big set of 30 bicep curls x45#
I also did a fun little video about speaking positive– I need to practice this more myself!!
If you are like me an a bit slow on getting your resolutions started, realize it’s all about taking baby steps and it starts in your mind. Speak that into your life and soon you’ll find that you are taking action!!
It’s so fun that I see last weeks LUNGES on my booty!! It inspired me to add some lunges back into my workout today…
Chest/Tri/Abs and some bi’s + lunges and intervals
Warm up bike 5 mins
95×15 (forgot to add weight so I added reps)
Bench tri dips 2 sets x10
In between sets did 2 sets x20 reps knee ups on bench, hyper extensions 2 sets, side lungs 15 reps each leg, step lunges 15 reps each, jumping lunges x20 total, knee ups x15repsx2sets, Stationary lunges 15 reps each, Bicep curl machine 55x15x2sets, 65x10x2sets and stanging pose flexes 20repsx2sets
Intervals 20 mins 2.24mi total, easy mins at 6mph, hard at 8mph x 7 total felt pretty cruddy, took a 1 min stretch break after the first mile which helped
Yesterday I did Back/Shoulders and biceps…still at 5 pull ups only, hoping that by the end of the SSS I can pump out 10. I had intervals hanging over my head, but decided to push them to today.
I am 4 for 4 on lifting workouts and 2/3 on intervals so far
Scared I’m getting a cold, been having a runny nose, etc… all afternoon. But, it may just be side effects from being out by the fire last night– that smoke can do that! Can you see the bird in the flame from our fire last night?
Eats have been good the past couple days. Doing eggs in the morning, salad for lunch and then a rather normal dinner– tonight was meat loaf. I really don’t have an appetite right now, it’s so nice!! Also eating an avocado and beets daily
This morning I weighed in at 138.8, down another pound!! YAY!…Gotta love cycle day 6~ so weight is back to where I was at the start of the contest, lol! On the 11th/12th Travis and I have a little “get away” planned, so I am hoping to be 135 by then. It’d be so nice to fit into my jeans!
Time to chill, have a good night!
p.s. congrats to Rhonda, she won our #lunges Challenge next week and gets a free choice of her free product from www.HighTPro.com
3 days left in our 100 lunges per day challenge~ remember to win our prize of GROWTH 191 fromKFM Brands – High T Propost anything about lunging (a pic, a video, a comment on one of my lunge videos on youtube, etc…) with the hashtags#lunge#buffmotherand taghttp://buffmother.com/2016/02/…hallenge-100-lunges/ me if possible I am either Michelle Berger or BuffMother on all social media so I can be sure to see your posts Here’s the link to more info on this challenge~ http://buffmother.com/2016/02/14/sss-week-03-mini-challenge-100-lunges/
SSS Week #3 Mini Challenge- 100 lunges a day!! Your mini challenge if you choose to accept it is to do 100 lunges each day this week!! That’s 100 total, so 50 each leg.
This week’s mini-challenge is one of MY FAVORITES!! To do 100 lunges a day takes mental and physical determination~ BUT I know you can do it!!!!
the way I approach the lunges are to use a VARIETY of types of lunges and to not get over zealous the first few days of the week Most days I will opt to do just body weight lunges, but on my leg days I’ll add weight for sure.
On leg days- I HIT my lunges hard with WEIGHTS
Weighted walking ones- weight on back or holding DB’s
Super booty smith lunges
On non-leg days – I do body weight lunges mostly of the walking or stationary ones.
Smith Lunges (alternating starting leg)
Bent over leg curls
Keep up the GREAT focus,
As for my workout, I Got it done, despite…feeling like I was a big weakling. I have a photoshoot tomorrow and I typically deplete myself for shoots because I like looking ripped and small…since we all know the camera adds 15 pounds
Here is my measly workout:
warm up 13 mins r-bike
Hammer bicep curls
45×8…I hate bicep curls!
in front 45×10
Barbell bicep curls
lower back extensions 2×12
knee ups on roman chair 25
knee ups on bench 30
80x10x2 full extension
90×10 super squeeze at end
13 mins on elliptical- high resistance focus on glutes – only 2 hard intervals in there. Ran out of time
I still have my 100 lunges to do today~ I will get them done, just not right now, lol!
Have a super Thurs night~~
Well, I did legs today~ boy I love a good leg workout….My favorite workouts used to be chest, but these last few months~ LEGS totally rule my world.
I love working legs (and BOOTY) because of the RESULTS!! The positive changes I’ve seen in my legs over the last 2 months are UNREAL!!! The time while I was training for my 800m race, I couldn’t lift much with my legs for about 2 months and it ended up showing…don’t get me wrong, my legs looked great, worked great and felt strong…but they were different than they were prior to slacking off from my workouts. Now from LIFTING HEAVY and close to twice every week, I have less cellulite, less fat, more shape to my booty,etc….now than 2 months ago and I am SO EXITED!!!!
I only had an hour so I did the MOST important moves~
5 min warm up elliptical
60#x30 steps…some extra BIIIIIIIG
Seated calf raises
135×10 stiffer legs
135×10 more bend in knee- romainian
Kneeling leg curl
180×20- super booty squeeze
Calves betweens sets
70x10x4 on step
Leg ups on R-chair
Booty back extensions