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“Get Buff”- Day 24

“Get Buff”- Day 24

Workout:

Day #24
Sprints!
Run 10 mins
4x100m sprints
run 4 mins

Time between Sprints= full recovery  2-5 mins

Sprints EXAMPLE-

Then last evening,  I had a good run~

I ran 2 times around my block- about a 10 min run (.7mi each block) rested (walked) for 1.5 mins Sprinted 100m- fire hydrant to fire hydrant on the street in front of my house rested (walked) for 2 mins- walked back to starting place Sprinted 100m rested (walked) for 2 mins

As an extra I ran 1 more time around the block (5mins)

**EXTRA!!**

Small shoulder workout:

DB Military, DB Upright rows, bent over lateral raises, font raises – 3×10 circuit

Today’s Diet focus:

No Dairy products

“Get Buff”- Day 19

“GET Buff”- Day 19

Workout:

 

Day #19
Sprints!
Run 10 mins
4x100m 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!!

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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

“Get Buff” – Day 14

“Get Buff”- Day 14

 

Workout:

Day #14
Sprints!
Run 10 mins
4x100m sprints
run 4 mins

Time between Sprints= full recovery  2-5 mins
Sprints EXAMPLE-
Then last evening,  I had a good run~
I ran 2 times around my block- about a 10 min run (.7mi each block) rested (walked) for 1.5 mins Sprinted 100m- fire hydrant to fire hydrant on the street in front of my house rested (walked) for 2 mins- walked back to starting place Sprinted 100m rested (walked) for 2 mins
As an extra I ran 1 more time around the block (5mins)

**EXTRA!!**

Small shoulder workout:
DB Militay, DB Upright rows, bent over lateral raises, font raises – 3×10 circuit

Today’s Diet focus:

No dairy

“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

 

“Get Buff”- Day 4

30 days “Get Buff”- Day 4

Workout:

Day #4
Sprints!
Run 10 mins
2*x100m sprints
run 4 mins

Time between Sprints= full recovery  2-5 mins
*each time we sprint we’ll add more reps to the workout…if you are truly pushing hard, you’ll get really sore from just 2.  If you’ve already been using sprints in your workouts, you can do more than 2 🙂

Sprints EXAMPLE-

Then last evening,  I had a good run~

I ran 2 times around my block- about a 10 min run (.7mi each block)
rested (walked) for 1.5 mins
Sprinted 100m- fire hydrant to fire hydrant on the street in front of my house
rested (walked) for 2 mins- walked back to starting place
Sprinted 100m
rested (walked) for 2 mins

As an extra I ran 1 more time around the block (5mins)

Here’s a video on how to sprint for you-

 

Today’s Diet focus:

No dairy

 

Hope you are on track to get results…30 days isn’t a long time so be sure to make every day count. Focus, Focus, Focus!!

-Michelle

No Driving Day?

Today is a much needed NO DRIVING day, sorta…

  1. I may drive to the gym as I’ve realized 3 weeks into it that working out at home isn’t going well with the kids are home for the summer! Too many distractions= no so much the kids themselves as the MESS the kids leave behind!
  2. We may also drive to go pick up my CHICKEN COOP!! I had a friend of mine score me one for FREE!! It’ll hold 8 chickens~ I can’t wait to eat my own eggs!!
  3. AND I may drive my tractor– that though is FUN, It’s like therapy!

 

Yesterday was a nice day– I took the day off and drove to town for lunch with my SIL. She treated me to a late BIRTHDAY meal and My son came with to hang with his cousins at the pool

 

I did manage to get in a short leg workout– my sciatic has been flaring up a bit the past couple days (too much sitting/driving, ovulation and inconsistent workouts).  SQUATS seem to really help it, but yesterday it got irritated a bit from them– so I tried to be nice to it.

Warmed up on bike for 10 mins, squatted: 45×20, 95×10, 135x10x3 deadlifts: 135x10x3 plus some abs and booty stuff between sets. It was a shorter workout than I wanted but it was also close to 7pm when I was done.  TOO LATE in the day for this CHEF…I had a 5 hungry mouths to feed.

Have a FRIENDLY FRIDAY ladies!!

Love,

Michelle

Track Excitement!

HEY YA!! Contest day 41!! S2S~ Day 41: Sexy Daughters?

My body said NO to my plan to workout yesterday…I had yet to take a rest day all of April– and My BODY KNEW IT!  So I had NO REAL WORKOUT YESTERDAY~ I did get in 100+ AWESOME Smith Lunges with 100#’s on the bar!! my booty is so happy, lol!!

Today I’ve got in my 20 mins fasted cardio on the bike

I’m gonna lift and go for a run in just about 10 mins!

I’ve been on the computer all day researching the US Track and Field events for Junior Olympics.  I registered as a coach and will soon be forming a track club here selfishly for myself and kids, lol!  Next year if all goes well we’ll open it up to other kids in the area.

I’ll be training for the 800m with my son and my girls will train for some events too–not sure which ones just yet for them?? — so we’ve got about 8 weeks to get ready for the Arkansas Meet, it’s on June 15th in Little Rock .

I’m excited about it!!

Gotta go for now, I’ll be back tomorrow to post a bit more!!

Love, Michelle

p.s. I’ll start my workout after I check out from sexydresses.com

Happy Easter!

Happy Easter!!

I celebrated with a fasted run out in the beauty God created and redeemed for us by the blood of His son– who rose signifying Eternal Life… We have Victory!!!

 

The run was Good…fasted 3 long hills; 3 short steep hills; 3 short gradual hills + warm up and cool down road to bridge– fished with 10 mins continual running total time was 37 mins (7 of those was walking down hill after the 6 shorter hills).

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After my run I did about 60-70 walking lunges split into 3 sets and then rode my upright bike for 20 mins.  Overall I got in my “long cardio” day with a tally of 57 mins of cardio.  When I was done on the bike I DANCED for 10 mins and finished with a set of old school sit ups.  I was a sweaty mess when done!

Here’s another pic I took today after my run:

Today’s contest post~

S2S- Week 5 Challenge and RECAP

 

My plan for today is to plan at least 10 trees.  I have been working on clearing out a little “tree garden” so we can extend our grass into that area.  Should look nice when it’s done!  My shoulder and neck are feeling great and I’m so HAPPY about it!!

 

6 Daily Goals–

  1. Cycle day- 15 I feel great, happy, healthy, good energy.  Just a tish bloated– should be gone by tomorrow.  VERY good and SEXY past few days!
  2. Weight- 130..I didn’t end up weighing yesterday, but this number being down again is nice to see.
  3. Sexy To do’s– took a shower already, does that count?  I don’t have any sexy things planned…but I’m sure I’ll get dirty planting trees– is mud sexy?
  4. Workout- done
  5. Meal POA- cooking a ham…haven’t done that ever before. I’m also going to make sweet potato salad, corn, green bean casserole– should be a yummy “luper”–MY favorite meal of the day!! (at about 3pm today)
  6. Sexy Actions– I’ve got a date set with the hubs~!  Gotta mentally prepare and be sure to take an extra afternoon dose my NO2 Supplement today–that helps!!

Hope you have a BEAUTIFUL day!! keep in mind the true reason behind it== WE HAVE VICTORY over sin, death and over the devil thanks to JESUS!! whoohoo!!

 

xoxoxo~ Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Feeling the MOJO

My Mojo towards being SEXY is rising!  I had a much better day yesterday…feeling good about life right now!
Next week we’ll really be able to start digging into the essence of what we need to do to feel and BE SEXY!  I can’t wait to see how my sexy mojo increase as I apply strategies to enhance my confidence and beauty!  I LOVE THIS CONTEST!!

Yesterday my workout was a baby one again, just playing it safe!  Working out on ANTIBIOTICS can be very dangerous!  They rob your body of all the good bacteria specifically the natural “lube” that’s within your joints.  Ligament and Tendon damage can occur if you push too hard while you are on antibiotics. Once I became aware of this, I started to really listen my body and alter my workouts during “medicated” times.

The workout went like this:

Light Lat pulls- 4 sets Light seated rows- 4 sets Stretching and some abs between sets Lower back hyper extensions- 3 sets A short treadmill run– Intervals for 10 mins– first 2: 1 min on, 1 min off~~ Next 4: 1 min on, 30 sec off

My shoulder/neck was really sore from the massage I had Thursday but It was a million times better than it had been on Mon-Wed!! Thank you Jesus!

Today, I have “mommy duty” running the kids to an fro to Church events and a birthday party.  It’s supposed to cloud up and rain this afternoon…so not sure what’s in store for the rest of my day besides doing a light leg workout.  I have just 2 more days on my antibiotic…Monday I’ll be back to normal workouts for the most part, YAY!!

Have a super Saturday!! LOVE YA!!

-Michelle

Money, Money!!

I’m sending “Shine in 49″entries off to the judges today~ so that we can get the results announced prior to the HOLIDAY! I can’t believe the 4th of July is almost hear! OH wow! time for the bikini!!  It makes me very thankful to be back to my workouts this week!

1 week off + 3 days of workouts = SORE! SORE! SORE!

I can hardly move today without something hurtin’…OMGoodness~ Then this morning I found out I forgot to take my CREATINE yesterday– it was still sitting on the kitchen counter from yesterday~ DUH!  So I took it, despite it probably not quite as effective since creatine turns to creatinine after it’s been mixed for a a period of time. That’s why it’s best to take shortly after mixing it into your liquid.

My workout total for yesterday ended up great: 10 mins fasted  upright bike intervals and 27 mins total of outside exercise – 6 minute long uphills + additional running/walking for a total of a 27 min workout.

I was greeted at the end of my running trail by a pretty blue snake (thankfully it was dead!)…I guess it’s called a “Blue Racer”

Here’s a pic:

So today I facebook I posted this “I may be odd but money has never seemed to make me take action— So I’m curious…Do you get motivated by $$$$ MONEY $$$$ ~??”

I got some interesting responses…and also figured I should elaborate the meaning behind the question:

When I say I am not motivated by money, I mean it!  I can’t seem to do simple things that could easily make me more $$.  When I look at my to do list money is often there for the taking, but I don’t take action on those items unless my back is against the wall.  I hate that about myself, but I am so thankful that MONEY is not what moves me to action.

I see people “keeping up with the Jones’ “or flaunting their private jets, expensive cars, big houses, designer clothes and other STUFF– and it does NOTHING for me!  I do love having money though— I love not being STRESSED about every penny!  I love being able to give gifts, buy my kids things, afford nice things, but it still doesn’t make me move!

What make me move is deeper– it’s actually LOVE.  I love people, I love seeing people happy.  I love feeling that I can help others.  I love teaching. I love sharing a bit of my happy life with others through positive info, pictures, stories, tips, etc….Love is truly the greatest motivator for me.  I love the thought of making life easier for my kids (with my $$)

I am motivated out of LEGACY.  I am want to be excellent, I want others to be excellent and I want the world to be more excellent because of my contribution to it.  I refuse to sell junk, to HYPE anything I don’t truly believe in.  That’s part of why you don’t see Ads on my website for every fitness product under the sun.  That’s part of why I don’t spam my mailing list with offer after offer.  I don’t want money that makes me be anthing but true to MYSELF!

I also am motivated by RESPONSIBILITY.  “To whom much is given, much is required”…I have been blessed with some amazing talents and I feel I huge responsibility to do them justice!  God gave me so much and I must not squander it!  I have a responsibility to my GOD to do all I can with what HE has blessed me with.  It’s something I take very seriously.

FYI- I grew up in poverty, as did my husband– so don’t think I have “silver spoon” syndrome either– I am at a prosperous place in my life because of my GOD and hard work!

AND…I need to ADD– I don’t think there is anything WRONG with being motivated by money– I think it’s either in your DNA or not…I honestly wish I was more motivated to take action because of money, lol!!  Thanks for all the honest answers on facebook about it!! https://www.facebook.com/buffmother/posts/10151872073415055?notif_t=feed_comment

Love ya’s!!

-M