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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!!

~~~~~~~~~~~~~~~~~~~~

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

28 days of Christmas: Day 11

XMAS Day 11: Today is  another day off of official workouts.  Today would be a good day for a walk, easy run, a game of tennis, a yoga workout, etc…

You should also take at least 5 mins out of your day to look a the week ahead.  We are getting closer to the Christmas!!!  2.5 weeks are left for you to see results, are you making progress?? what do you need to do this week to keep your mojo going?

Fri-Lower body +ABS
Sa-Upper body +ABS+ Intervals
Sun- OFF~
Mon- START PHASE 2~ Lower body +ABS
Tue-Upper body +ABS+ Intervals
Wed- “off” day
Thurs- BONUS workout- run

What is your plan of ATTACK?  POA~mine is to really kick it in regarding my workouts~!  I am also going to focus hard on getting in at least 125g’s (because my goal weight is 125) of protein each day!

-Michelle

"Thin in 30"- Day 14

“Thin in 30”- 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

Week #3 workouts attached for download!!

Thin in 30 – Week 3

"Thin in 30"- Day 4

“Thin in 30”- Day 4

Workout:

Day #4
Sprints!
Run 10 mins
2x100m 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)

Today’s Diet focus:

No dairy

I am VICTORIOUS!~ Sizzlin' in 6 day 18

Sizzlin’ in 6 day 18!!! Today’s workout is: Lift Upper Body, ABS and Intervals (1hour15min workout duration max!) If you need workout details- do the same workout as day 15 www.blog.buffmother.com/s6day15

Well, I Forgot to set the alarm…so we woke up late!! RUSHED like mad, but made it on time, YAY!! ~VICTORY #1 for today~ now let’s ATTACK and WIN again!
WE are VICTORIOUS!
What’s a VICTORY you’ve had today?

My plan is to ATTACK~! the day with my truth hammer- “I am Victorious!!!!”
I have a short but powerful list of To Do’s today:

1- devotion time with God
2- taxes
3- workout programs
4- workout- Back, Shoulders, ABS

Fast and HEAVY- ABS between every sets- little to no rest~ BURN BABY BURN!
Inverted pull ups- various hand position
2xfailure
Lat Pull downs
4×6
Lat Pull downs-one arm at a time
3×6
Shoulder press- machine
4×10, 6,6,6
Arnold’s
3x6singles
Front raises/ upright rows/ bent over Raises
21’s–3×7 Shoulders
Wide cable lat pull downs on knees
2×5 reps arms together+10 each side+5 each side

Just to update you from my weekend:
Saturday I had the following recurring thought as I was doing my workout, “When you need to regain your mojo, Return to your roots!’

I had to return to my roots of running on Saturday to get my workout mojo flowing…I didn’t need to run far or fast or much, but my little run was just enough to get my workout momentum going again! Once I finished my little 10 min run I came in did some stretching, attacked my abs and did 115 pushups( sets of 20, 20, 25, 25, 25).

Sunday was God Day….Church was amazing! Life was good~ I took the kids to the gym and let them swim afterward. My workout was legs I did the following buffing style (little rest or active rest between sets):
warm up on a gazelle type machine by Cybex- NICE! 5 mins
Hack Squat machine
lower back extensions (booty focus)
Squats
Dead lifts
ABS- knee ups
Leg raises
leg press- plate loaded up above type machine
knee extensions
standing calf raises
Smith lunges

It was just perfect for my back and today I feel good…I still a little shooting pain and numbness in my leg, but not nearly as bad. I am getting better!! YAY!

NOW IT’s Time to ATTACK!!
Let’s have a VICTORIOUS DAY

your friend and cheerleader,
Michelle

Attack Mode ~Days 1 & 2 of 70

I am so fired up for these next 10 weeks.  The timing is perfect…I feel like I am ready to attack!!  I plan to keep in “attack mode” and keep my focus, by keeping it simple.

MY 2011 SuperSTAR Success Goals:

  1. Workout no less than 5 times a week (50 workouts)
  2. Eat 2 veggies and at least 1 fruit daily (140 veggies and 70 fruits, WOW!)
  3. Find a “scary” goal (at this point i have no clue, any ideas???)

Had a good weekend- enjoyed a date with Travis, watched the the UFC fights, had a good time at  church and a watched a couple good football games.  I’m rooting for the Steelers to win it all!!  As for workouts I got in 2 solid workout days.  Last night I did intervals on the u-bike for 20 mins +10 mins of steady + 5 mins jumping drills= 35 mins tota and Saturday I got to the gym for a leg workout:

Warm up- tanning and ran 10 mins (1.07 mile total, average speed 6.6)
Squats- 45×15, 95×10, 135×10, 155x10x2sets
Dead lifts- 135x3sets (one set conventional)
Seated calf raises- 90x15x2sets
Leg extensions- one leg at a time 35x10x3sets
Leg curls- one leg at a time 35×10, 30×10 and together 75×10
Abs- knee ups on roman chair 25, 20

Got a sick little one home today- Tia seems to have the same fever illness that Layla had last week.  Poor baby.

Let’s have a KILLER 70 days!!
I am in ATTACK MODE? ARE you??

-Michelle

P.S.

Week #1 Mini Challenge- SSS 2011 *response required by 2/2

It’s almost time for you to START your 10 week Super STAR Success journey!!

We’ll officially start tomorrow, Monday Jan. 24.  I find it easiest to start new challenges and contests on MONDAYS.

Therefore we’ll count Monday as day #1 of 70; the start of week #1 of 10 weeks.

The goal of this contest is to keep you CONSISTENT so that you can attain your SuperSTAR Success!

To help you be consistent I’ll be providing weekly “Mini-Challenges” which will give you a focus point and help you towards your goals.
The Challenges are meant to be added as an EXTRA to your current fitness and diet routine. 

I will also be posting many fun updates on my blog and facebook pages.
Please chim in with comments there- It’ll help you stay accountable!!

Week #1 MINI CHALLENGE- take measurements, stats, pictures, journal or blog your starting thoughts,
and begin with the end (SUCCESS) in mind.  This challenge will take some time and a bit of courage.
Once you have completed your basic stats and beginning pictures please e-mail them to contest@buffmother.com.

*Prize Eligibility REQUIREMENT!!  2/2/11 is the due date for thefollowing items:

NAME:
e-mail address:

Age:

Beginning STATS-

Height:
Weight:
Bust:
Waist:
Hips:

AND at least 1 Picture– I need your most dramatic before shot.

*2/2/11 is the due date for these items…send them to contest@buffmother.com ASAP!

Please look at the final entry form so you know what you’ll need to submit in order
to be eligible to WIN~
http://blog.buffmother.com/2261/sss-final-entry-form/

Have a great week #1 and I’ll be in touch next Sunday with your Mini-Challenge for week #2!!!

-Michelle

p.s. I would love to have you join our Rally Room for more info and support during the 10 weeks!!
www.therallyroom.com (it’s free for the first 30 days)

Day 2
My goals for the next 10 weeks: do at least 5 workouts a week; eat at least 2 veggies and 1 fruit daily and find a “scary” goal! One day I got it done- did a chest workout, ate a banana, a spicy v8, stir-fry veggies and may have found a goal…women’s football, HMM??— I’m killin’ it!! I’m headed out for a run now- I’m planning on finishing it with 3 sprints, walking lunges and ABS!