Category Archives: Running

What is your point A? (starting point)

What is your point A?  Your starting point…are you a Pre-Beginner, Beginner, Experienced, Advanced or Elite runner?

  1. Pre-Beginner- couch potato, never workouts out, probably never has ran, may not be physically able yet
  2. Beginner- aspires to be in shape, walks, has never really run, but physically can a bit
  3. Experienced- has run in the past, or currently does a bit, but never super serious about it
  4. Advanced- has been a “runner” at some point, probably has been in a race or at least trained for one
  5. Elite- competitive runners, former track athlete, runs races and trains seriously


And What is your point B? what is your GOAL?

Just RUN June!

Happy June 1st!!  I just love JUNE, it’s an amazing month and this month our Theme is JUST RUN June!  I’ll be posting fun information about running through my Instagram,  Facebook Page and on YouTube. Please join in on the fun. My personal challenge is to run every other day in June.  Every “odd” numbered day of the month will be a running day for me!  What is your running goal for this month?  Are you determined to go from a NON-RUNNER to a runner?  Are you training for a road race?  Are you trying to get faster?  Are you working on your ability to run hills?  Are you wanting to lean up your legs?  Are you looking to prevent injury? etc…What is your goal?

A few tips:

  • Don’t run every day- it’s hard on your body! Even running every 3rd day will provide results!
  • Start conservative run for 1 min, walk to recover and repeat for 10 mins total.
  • Wear good shoes; it’s vital to your feet, knees, hips and back health
  • Mix it up- do some intervals, some hills, some sprints, some long slow runs
  • Breath with your belly and thru your nose and mouth- get that OXYGEN!
  • Use good form and posture- no slouching and lift your legs up (no shuffling or wogging)

Let’s JUST RUN this JUNE!!

“Get Buff”- Day 9

“Get Buff”- Day 9

Workout:

 

Day #9
Sprints!
Run 10 mins
3x100m sprints
run 4 mins
Full recovery 2-5 mins between sets.  Push hard run FAST!! Each sprint should take only 15-20 seconds of all out effort

Today’s Diet focus:

Supplements- TAKE THEM! learn about them, review them, buy them, organize them, experiment with them, etc….

Often times we have the best intentions when purchasing supplements and then they sit in the cupboard and ROT!  Don’t let that happen! Take your supplements daily- they do help!!

~~~~~~~~~~~~~~~~~~~~
Body, Soul/mind and Spirit are synergistic; they work together. Take some time today to address your “mental and spiritual fitness” and you will find being fit in BODY will comes much less effort.

Your friend,
Michelle

 

Joy is in Confidence~ Shine in 49: Day 30

Is is possible to be happy if you are continually questioning your value? CONFIDENCE in who you are id key to having JOY! I know who I am! I am a daughter of my Lord God and joint heir with JESUS!

“The Spirit himself bears witness with our spirit that we are children of God, and if children, then heirs—heirs of God and joint heirs with Christ, if indeed we suffer with Him, that we may also be glorified together.” (Romans 8:16-17)

If that’s not enough information to give me confidence and JOY I don’t know what is?

Know who you are!
You are born for greatness, born to do amazing powerful wonderful thing in order to show the world LOVE!
That’s my goal and that’s my JOY!

 

Today’s BuffMother “FIT tip”-POSTURE!!! Look slimmer, feel taller, convey confidence
with good posture. Practice walking with
head parallel to the ceiling, chest lifted, shoulder back, abs in, and
…SMILE! PLUS don’t forget to keep perfect
posture when you are working out- no slouching on the treadmill, elliptical or
when lifting allowed!!

Posture shows confidence and is so inviting and attractive! Let your JOY shine through your posture!

I plan to work a bunch on my posture this week…and some posing. I’m prepping for an upcoming photo-shoot. I will be working a promo on July 10th in Springfield MO. My “A game” is needed! Not sure when I’ll do the photo-shoot…but soon! Each year I try to do one close to my birthday. It’s a good way to celebrate each additional year of buffness!!

ON tap for me today is:

  • Training programs for Clients
  • Planning Summer VACATION time for kids and I 🙂
  • Have a KICK A$$ workout at 3pm- Full body HEAVY!!
  • DIET hard!- – I am planning on being perfect with it- time to lean up this body! I wanna be shredded for JUNE 14th!

Something really amazing I want to share is that I ran a several HARD sprints on Saturday after a 10 min run. BTW- these sprints are only 100m long- hydrant to hydrant on the street in front of my house. the AMAZING part is how insanely sore I got in my core- my ABS and inner-costial muscles/tissues are SORE!

Amazing how I didn’t even know those muscles existed until yesterday, lol! SPRINTS work!!! But a word of caution: EASE Into doing them!! Start with just a couple and work up from there!

Let’s “work it” this week!! Stand tall and confident in your identity!! You are INCREDIBLE!!

-Michelle

My mental limits- Shine in 49: Day 17

The power of our mind, constantly amazes me~

I pride myself on being a person who continually strives to challenge myself…but my husband pointed out to me today that I was NOT.

I had a glaring “Mental Limit” that was interfering with my workout. I love benching and have always dreamed of benching “plates” (135#)…. For many years I had been trying to get to the point to where I could. Well, I reached my goal about 3-4 months ago. I HAVE been able to bench and do several reps at 135#. Since reaching this “milestone” I have not once though about even attempting to lift any more than that. I had “set the bar” at plates and put a mental limit on myself!
Well…next time I bench I WILL try to lift MORE~!! AND I am going to keep in mind how easy it is for us to place mental limits on ourselves.
I need to stop thinking and saying “can’t”……. But instead say “let me try”!!!

YOUR workout for today is to make up any missed workouts from this week~

Here is the workout I did today:
Warm up
r-bike 10 mins
chest press: for warm up
70×15
90×10

Bench press
45×10
95×20
115×10
135×4+2 with assistance
135×4+2 with assistance
115×10

Incline Bench- Hammer Strength Machine
90x10x3 sets

Old School Sit ups between sets – 2 sets

Hammer Strength flat wide bench
90×10

then I realized we only had 25 mins left for childcare and decided to RUN

Treddy incline at 3%
Walk 2 mins @4
run @6 (easy)
3- 1 min intervals at 8mph- easy mins at 6
4- 1 min intervals at 9mph- easy mins at 7
1- interval at 10
then 3 more mins of running between 7-8.4mph

It was a good one!!
Have a nice day~
-Michelle

p.s. Here’s a video of “how to bench press”

"All Star" Teresa Williams of TX

“All Star” Teresa Williams of TX

Teresa is has has a huge impact on me over the past 5 years.  Her determination and vision have inspired me time and time again.  She BELIEVED she could be Buff~ and guess what happened?? She attained her goal!   Her hard work and determination to succeed is so fun to see…I am very blessed to have her in my life!  Each day I get to witness her learning more, loving life more, and sharing more of herself with others.  She is impacting lives on a daily basis!!  It is fun to see how success is contagious~ Teresa,  YOU my friend are an All-Star for SURE!! Love you! – Michelle

“HI!! I’m Teresa!!

I am BUFF!! I am  50!!
…and I’m not finished yet!!

I am married to the most wonderful man in the world. He has always supported everything I do.
He has given me the strength to become the best I can. I have the 3 best kids in the world. I am just proud of them.

I stumbled across the website of Buffmother.com.  I think my positive vibes connected me to the Buffmother website.  There appeared this beautiful, buff women who was also a Mom.  At that time I was  a 46 year old mother of 3 and I wanted what was right in front of me.  So, I began reading the Buffmother website and blogs everyday. I emailed  and she Michelle set up a workout program for me.
I couldn’t have achieved my success this far without the “Buffmother” website, the Rally Room”, my cool Buffmother tank!!”

PLEASE follow here blog  http://buffat50.blogspot.com

More about Teresa http://www.buffmother.com/teresa-of-tx.html

Download her Success Story PDF here~ Teresa Williams All Star!!

SX70~Intervals

Hey everyone!! SX70~Intervals

Our focus today is on HOW TO increase our fitness level using intervals.  Well have you heard the saying “no pain- no gain” …it is 100% true in this instant.  The pain I am talking about is Lactic ACID pain. That nasty burning you feel in your legs, lungs arms and even your FACE when you PUSH hard into the lactic acid zone!  Pushing your body beyond where it is able to get enough oxygen causes your body to make lactic acid.  Lactic acid can be then used as fuel, but if it is not utilized quickly enough it builds up in your muscles and literally causes your body to shut down.

The good news is that each time your body goes into the lactic acid zone (or “threshold”) your body LEARNS how to better utilize lactic acid as energy.  It’s truly amazing how your body is a magnificent machine and has an amazing potential to perform above and beyond what you may have ever considered it capable of!!  I LOVE IT!!

A great way to work into your lactic acid zone is through interval training.  Which simply means for an interval of time pushing HARD then allowing for a period of “recovery” during an interval of time at an easier pace.  The ways to do intervals are limitless!  You can integrate any physical movement into interval training. Here are some examples taken directly from many of my past blog posts on how I’ve done intervals…most of these are “cardio type” intervals:

RUNNING (outside and on treadmill):

I hopped on the treddy and here is a summary:
all at 2% incline
min number@mph
1-2@4
3@6
4@7
5@8
6@9
7@10
8@10
9@9
10@8
then
30 sec @9
30sec @10
30sec @11
1 full min @12mph
Then down to 9 mph
at 15:20 I decided to run a mile at 9 mph
So that brought me to 3.1 miles total at 22 min…then I thought I wonder if I could do another mile at 9mph…so
I did so at 28:40 I was done with more than 4 miles –BUT I was so bored I almost didn’t make it.


Run intervals- 20 mins hard mins between 9 and 10 mph; easy mins 7mph
Sprint 100m (fire hydrant to fire hydrant)
Walk 25m driveway to driveway
Walking High knees- 25m
Skipping High knees*- 25m
walk 25 m
REPEAT

ran outside- about 20 mins with about 5 shorter intervals and 1 long one of about 3 mins.

I did even minute intervals starting at min 4,6,8,10,12,14,16,18 soooo 8 total hard mins- 20 mins total- about 2.7 miles

a run~
even min intervals starting on min 4…7 mph for the recovery mins; 9mph for the hard mins. I finished with 3 mins straight at 9mph (min 14,15,16)
Total of 20 mins on treddy warm up 4 mins

then 4x a progression of 7, 9, 11 mph’s at 1 min each very good!! and this was 2 days of running in a row for me
Then some stretching
some cats, supermans, low back extensions, crunches, romanchair knee ups, leg raises

then I ran intervals
6 min warm up
then a min at 7,8,9,10,8,9,10,8,9,11, 8,9,11,7, 8 then finished with some jogging at incline 6% at 6 mph
Total of 25 min

I ran on the treddy–took my time warming up then did 8 intervals all recovery mins were at 7.5 and the incline was at 2% the entire time.
1-9
2-9
3-9.2
4-9.2
5-8=9.4
Total miles =4

Then I ran again on the treddy~ intervals 4 hard mins @8 , 3@9, then 1 @ 10 and easy at 6– IT was a ton of FUN!!

Then I ran…
warm up 8 min then a potty break
then intervals
2 hard at 10 recovery at 8
2 hard at 10.5 recovery at 8.5
2 hard at 11 recovery at 8.5
then 2 extra mins of recovery at 8.5

well I ran for about 16 min and then did 6 FAST sprints about (15sec)

Intervals:
Warm up on upright bike 4 min
On treddy all at 2%
Min 1-3 warm up at 4,6, 8 mph
Min 4 interval @10
Min 5 recovery @8
Min 6 interval at 10.5
Min 7 recovery @8.5
Min 8 interval @ 11
Min 9 recovery @ 8
Min 10 interval @ 11
Min 11 recovery @8
Min 12 interval at 11.5
Min 13recovery @8
Min 14 interval @ 10
Min 15 recovery @ 8
Min 16- 30 sec interval @ 12
1.5 min recovery @ 8
Min 18 – 30 second interval @12

Bike 5 min for warm up for run
Run 5 min warm up @2%
2 easy intervals
up incline to 5% then run 6 min @10 with one of those mins at 11mph
1 min recovery at 8 mph
incline to 3% 6 more min at 10 one of those at 11
Total time 22 min average speed for entire time 9.2mph 3.35 miles. I was amazed at how good I felt, but it was still hard

Then my interval run on the tredmill:
Every run is at 2% incline unless noted otherwise
5min warm up 4-7.2 mph
min6-10mph
min7-recover-8mph
min8-10 mph @3.5% incline
min9-recover-8mph Heart rate at 9:10 is already 180
min 10- 10mph
min 11- recover 8mph
min 12- 10 mph @ 3.5% incline
min 13 recover 8mph
min 14- 10 mph @ 3.5% incline
min 15-16 recover…I needed extra time to recover my hr was 190 after min 14 interval!!!
min 17- 10mph @3.5% incline
min 18-10 mph @2%
min 19-recover at 6mph

STAIRMILL or STAIR MASTER:

STAIR mill~ 20 mins of intervals= 109 floors

stairmaster
8 hard 1 min intervals at level 30: 1 min off at level 22
then I pumped out 10 pull ups (full extension and lift chest to bar)
did abs

So far today I did 11mins steady state cardio on u-bike
ran on length of the street- knee pain
Stairmaster intervals 6 hard mins at level 30; 5 easy at 24

Then STAIRMILL
warm up for 5 min at level 7
then 1min at 12, 1 min at 7
then 1 min at 14!!, 1 min at 7 repeat 5 times
then a couple min cool down.

Elliptical:

20 mins intervals 1 min hard; 1 min easy– on octane elliptical– level 7 for most of the easy; level 9

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

13 mins on elliptical then ankle got sore- hard 13 easy 11

elliptical
20 min of intervals(some forward and some backward) and silly movements

Then the intervals
warm up on the elliptical 5 min
stair mill total of 14 min.
3 hard mins at 10
1 hard min at 12
2 hard mins at 14
1.5 hard min at 14
recovery most at 8, some at 10

Then the elliptical for a total of 23 min…I took it easy the first 12 min…then even min intervals of 14,14,14,15,15,15…a good workout.

Bike (stationary recumbant or upright):

finished 7 mins on r-bike- hard 6 easy 5
1 min hard 1 min easy

u-bike/push up combo:
3 min bike, 20 push ups, 1 min bike, 20 pu, 1min bike, 20 pu 1 min bike

8 hard 30second intervals on the spinning bike

You may be wondering HOW do I know so much about Lactic Acid training??  Well, the proof is in the performance 🙂

My BUFFMOTHER 800m race time = 2:15

If you are interested in training for a good 1/2 mile (800m) time- here are some actual workouts I did prior to this race.

I’ll start you off with actuall 1/2 mile training track workouts:

800m (1/2 mile) track training (for my race below):

warmed up 3 laps, streches, drills, etc…
Then:
400m=62sec 30, 32 splits
rest 12 mins
400m-63 seconds 31, 32 splits
rest 5 mins
400m- 68 seconds Lactic Acid big time!! 33, 35 splits
rest 12 mins
400m- 68 seconds DYING the entire last 300m!
my HR was still elevated to 120 bpm 35 mins after this workout–I was DEAD!!

This is what I did today at the track:
1200m warm up jog- stretch
200m-31warm up basically
4 min rec
200m-28
6 min rec
600m*- 1:41 splits: 31, 35, 35
*note* I am slowly getting more and more confidence at the track. Last night I started getting nervous to run this 600 today and then this morning I had butterflies in my tummy in anticipation. Weird but true.
10 min recovery
200m- 28 sec…felt slow! so I decided to do a bit of speed work
4-100 at about 14 sec each, the last two I started from a dead stop and the last one was actually under 14 sec….so that made me happy–however timing yourself on a 100 is tough, lol
Then I cooled down shooting hoops at the park and did 8 underdogs on the swings- 2 per child(x4).

Today was TRACK day–I only had a half an hour and had to share the track with a boys PE class…but It was still GREAT!
800m warm up
some drills and stretching
400-65 seconds
about 5 min recovery of walk/jog
400m- 66 seconds– i had a ton of lactic acid after this one
about 10 min recovery
200m-30 seconds
about 3 min recovery
200m- 31 seconds
Then got the girls from pre school and had a cool down manually washing my van, lol!
In total I did 8 intervals of 1 min each with 1 min recovery–the entire 3.3 miles in 21 mins. I slept so hard last night!
intervals on the bike
1-30sec interval with 1 min recover
then 1-15 sec interval with 1 min recovery
REPEATED a total of 6 times
then finished with a couple min cool down.

the Lowdown:
Warm up 800m jog  and stretch
all done with full recovery–varied from 4-8 mins between
sprint 200= 29sec
400=69
200=29
400=69
200=30
400=67! and I was not dead~ 2 weeks ago 2 400’s at a much slower pace almost killed me~ I am very HAPPY!!

I went to the track this afternoon and ran only 2 of my 4-5 400’s…I was DYING after the second–major Lactic Acid EVERYWHERE–but I know next time I will be feeling much better.
Here is what I ended up doing:
warm up
800 m- 3:40 pace
2×40 meters High knee skipping
40 m High knee paw ground
Then:
400m- 68 seconds– didn’t feel too bad actually, tightened up the last 100 but was okay–suprised at my time :)in a good and bad way because I knew I should have paced myself a bit more, lol.
160 bpm 30 post
jogged 300m
150 bpm 2 min post
walked 100
120 bpm 4 min post
Ran 2nd 400- 69 sec…oh my!! this was a killer- the last 150 was tight and hurting. When done, I had tingly hands, fingers, lips and major lactic acid in my hammies
30 post- 190bpm
walked recovery
2 min post 160
4 min post 150
stood in place
5 min post 110- but my legs were still hurting
8 min total recovery
Ran 300m- 53 sec
30 sec post 170bpm
? not sure on total time recovery– walk/jogged 400m
Ran 200 m- 35 sec
Recovered
for about 4 min
Then ran 1 min medium/hard finished with the last 100m hard
then jogged a 200 to finish
So I still worked really hard but I was VERY disappointed at my fitness level.
Next one will be better!!

It was at the TRACK 10 fast hard 100m dashes and I am feelin’ it already.
arrived at the track at 12:30 and was 100% done at 12:30 , it was cloudy, breezy and cold around 40 degrees. I had eaten half of an Atkins bar at 8 am and a banana at 11 am.
10- 200meters with a 200 m walk/jog in between of 1:30 to 2:30
1. 36
2. 35
3. 36
4. 35
5. 34
6. 34
7. 33
8. 34
9. 32
10. 30!!!

Get after your intervals and you will be amazed at how your body responds~

Trust me I know what I a talking about ,lol!

-Michelle

Now is the time to Focus!

Do you have ADD?  I think I might…It’s induced by having children.  I think God actually gives women ADD when they become mothers.  We have to have it otherwise the daily interruptions, screams for help, “emergencies” and  accidents would throw us over the edge!  I embrace my ADD to a certain extent, but sometimes I’d like to SHUT IT OFF and just FOCUS!  Now that my kids are all in elementary school during the day…i have time to myself, I have time to FOCUS!  Now is the time for me to FOCUS!!

My current focus is a lot about getting CENTERED and RE-Igniting my FAITH and Passion for my God given purpose in life.  I’ve had a rough year and life has battered me a bit. I believe it’s made me stronger, YET it’s caused me to loose FOCUS on why I do what I do.  I’ve lost focus on my “WHY”…I need it again and plan to spend the remainder of this 2009 Focused on getting my FOCUS back!

That said I’ve decided I need to “wait’ on truly OPENING up for training until the new year.  I have too much going on~ THE SLAVE DRIVER in me needs to allow myself THIS TIME to FOCUS more on ME!

My POA for today got a bit messed up because of my workout last night lacking proper SUPPORT- Support from 2 sports bras that is…I have to wear 2 sports bras when I run.  AND I left for the gym with out my extra one last night~ I was PUMPED to run, but couldn’t do it BOUNCING all over tar-nation!  I did get in good intervals on the elliptical instead.

Here’s my workout from last night:
Tan for 9mins and r-bike 5 mins
Chest press
75×20
95z15x2sets

Lat pulls
135×10
150x10x2sets
one set of knee ups on bench

Bench Press
45×15
95×10
one set of push ups 12 reps
115×7
115×9
115×6
crunches on bench with feet up on bar

Dips
8, 7
incline sit ups

Incline Chest Press
90x10x3sets

Bicep curls
45×15
50x10x2

20 mins of even min intervals on the elliptical (7 HARD minutes)
Pull ups10

my diet was lower carb yesterday, but no greens.  I’ll get some in today for sure!:
PPPPP- eggs, chicken, protein shake,
CCC-
FFF -sausage, sunflower seeds, oil

Today’s POA- fasted cardio-  warm up on elliptical 10 mins; run intervals 20mins; steady cardio on u-bike 10-20 mins and MAYBE Legs in the pm…I may wait and shif them to tomorrow though 🙂

The extra Focus I’ve been putting on running/intervals and eating lower carb is paying off in the mirror and on the scale. This moring I was 126 on cycle day 8~ I expect to be under 125 by the time I take my pics and stats for the end of the SSS contest!! :whoohoo:  I AM GETTING MORE FIT all the time!~!!  I promise it does work if you work it and it’s worth the pain and effort!!!

NOW IT THE TIME TO FOCUS!!

-Michelle

Costume Carnival Day!!

Oh my word…My kids have been fired up for their costume carnival at school the ENTIRE MONTH~ and It’s finally tonight!! I’m so happy because after today I won’t have to answer an more questions about it, lol!!

My day yesterday went well and I even got to the gym for a little leg workout…my back is doing quite well considering it’s just been a week since I hurt it :yay:  Here’s a little run down of what I did:

warm up r-bike 15 mins

most every exercise listed was done light and higher reps (12-20) for 3 sets:

leg extensions
leg curls
leg press (one leg at a time)
45degree squat machine
abs, stretching, leg raises, cats/dogs, vacuums
smith squats
smith lunges

30mins on r-bike- with about 20mins of intervals in there- Nice sweaty mess after this!
The plan for today is to get to wal-mart soon and hit the gym this afternoon~ for back/sh/biceps and a run 

The best thing about my workout is that it made my body relax and I slept so good last night!  Good Sleep ROCKS!!

I hope all of you are having a Fantastic Friday…God Bless!!

-Michelle

Halfway Point!

HEY ladies~ it’s Week #6! and we are now at the “half way” point in the contest!! Can you believe it…it’s time to KICK IT IN!!! My plan is to take halfway stats and pictures on Wed and do some goal setting from there. I am so happy that I am healthy this week and am starting my buffing phase. The world is a BED OF ROSES for me right now!! I love it when hormones are being nice, lol! I had a good weekend of workouts~
Saturday I did a good BACK, Sh, Biceps workout and yesterday a long cardio day: 15 mins u-bike; 15mins run intervals outside; 15 mins more on the bike The bad thing though is I irritated my knee afterwards when I was stretching my quads…It was so bad I actually iced it…and it was really sore last night! It feels decent today, but I’m going to hold off on running again until Wednesday just to be safe. Here’s my POA:
ABS daily, bikini photos daily
M-legs
T- back/sh/bi and intervals
W- chest/tris/run
Th-legs
F-back/sh/bi and run intervals
Sa-chest/tris
Su-run
Let’s not forget to do our~~ WEEK #6 Mini-Challenge “try on your bikini DAILY”~ The reasoning behind this challenge is to get you looking at yourself and motivated to take action towards making your bikini look even better on you!! I know for me trying on bikinis can be fun or painful! Know that you can create a better body… taking action daily and doing the little things will add up!!! BELIEVE you can wear your bikini with confidence and you will soon be strut your stuff on the beach !!!! Know that you can create a better body…taking action daily and doing the little things will add up!!! BELIEVE you can be confident in your bikini by next summer!!!! A fun option on this challenge is to take a daily picture of you in your bikini…I’ve done this before and it was very fun!

Get after it and be relentless, we are closing in on the finishing weeks of the SSS contest and I plan on kicking it in!!
 
-Michelle
p.s. have you “fallen off the wagon”? Do you wanna “START OVER”?? My SSS Video Coaching option allows me to give you tons of support (via video) and helps YOU to stay “focused”
for the entire 10 week period!! Please check it out~ http://buffmother.com/videocoaching