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Getting it out of my system!!

I was instructed by a wise woman to “GET IT OUT OF MY SYSTEM” this week in preparation for the SSS contest that starts on Monday– so that’s what I did yesterday, LOL!  I took the day off of workouts, went out to eat, had dessert and some other TREATS!  It was a defining moment of BEING DONE with all that business!!!!  BTW- yesterday evening TOM came with no pain or probelms– much better than how mean he was last month!

Now it’s time to get down to it~ I plan to rock the this contest!

I have my HT charting and SSS journal read to roll- I have my workout plan in place- I’ll be going shopping for food later today and Now, I just need to journal some of my thoughts and goals:

2 . JOURNAL…take some time to JOURNAL.

Write it down!! I’d like to encourage you to write about 3 specific things:

  • When were you at your peak physical condition?– Seems like ages ago that I felt at my peak– Last year when I played football I felt good for a month or so, prior to that 2 years ago when I went to Vegas in September and to Cali in November of 2010-  I felt really good for several months– If I could get back to that place by the end of this contest I’d be very happy.  I’m in a good “starting” spot right now, but not close to my peak– I may need a fitness goal?
  • Do you remember how great you felt both mentally and physically?–Yep, I remember feeling very pleased with my confidence level in not only my body/appearance but I was ON in my mind and spirit- I really had a sense of pure happiness in my spirit– I could feel GOD ‘”shining” through me!  I want that back more than anything else!!
  • What do you have to change about your current habits to attain results like that again?–is this HONESTY TIME??  I have to become much more disciplined in every area of my life.  I need to stop giving myself permission to do whatever I want whenever I want.  LOL~ i’ve been working on this the past few weeks.  I’ve been doing much, much better– I know the SSS contest will help me keep focused and give me even more motivation to be disciplined.  School starts next week so that’ll give me more structure and allow me to “plan” my days a bit easier, YAY!! Another thing I need to change is taking steps to ensure my “health” is intact.  Now that I’m getting closer to 40, I feel that prevention and KNOWLEDGE about my body is even more vital.  Getting some tests done at the DR’s office in September will help me feel more at peace with myself.
  • What is your #1 goal for the next 70 days?What are the “solutions” you must stay focused upon in order to attain that goal?  — My goal is NOT to lose weight (although if I dropped 5 pounds I’d be excited)– My goal is to be a more healthy version of ME- physically, mentally and especially spiritually!  I’ve just been a bit INCONSISTENT with a few areas in my life….I know that I won’t attain my goals with out being extra disciplined.  My #1goal is to finish the contest being proud of my efforts during the 70 days. 

 

I’m going to keep thinking about some more of my specific goals. I need to make some good “to do” lists and look at my calendar.

Thanks for all the support and excitement for the SSS!! We have a really good turn out for it and I know you’ll get great results.

My plan is to be the best version of me 70+ days from now!!

Love ya,

Michelle

P.S.

SSS Overview-some info and Videos~ week 00

 

HOW THIS WORKS~

 

I am adapting my former video coaching area (www.buffmother.com/videocoaching) to be OPEN to the world for free during this SSS contest.  SOME of the content may not be applicable due to the fact that previously it was PRIVATE and cost $125 to access.   The program also included support materials that are not included for free in our SSS contest (sorry)~

Each week you’ll be directed to YOU TUBE videos that will give you tons of training and support through the 10 week journey.  PLEASE COMMENT on the VIDEOS~ each comment helps make it possible for me to do FREE CONTESTS like this one. 

I KNOW It’s tons of info and may not be possible for everyone to keep up.  THAT’s OKAY!! Your #1 priority needs to be getting your own workouts done and eating correctly. Any EXTRA info is bonus for you~  Try taking 1 day at a time and the info will be organized 1 week at a time :) …That way you can follow along with out getting overwhelmed.

…the goal of this site is to give you the info you need to succeed and keep you CONSISTENT in your efforts!!

PLEASE, PLEASE, PLEASE post comments on the videos. EACH  comment helps us reach more people and enables TEAM BuffMother to impact more lives.  Quality questions will be answered in a timely fashion.

Your HOMEWORK ASSIGNMENTS to get done prior to our START on MONDAY!

  1. Get your CHEAT out of your system
  2. Go Shopping “protein and greens”
  3. Journal How you felt at your peak physical condition and your goals
  4. Get your SSS contest journal READY- print and put in binder

In the SuperSTAR Success contest we will be focusing on the the biggest stumbling block tp fitness success >>> lack of CONSISTENCY. I challenge you to BE CONSISTENT over the next 10 weeks! Shoot to do a “workout” at least every other day that would be 3-4 days a week and if you can CONSISTENTLY do that you will see results!!

 

SSS journal HOW TO USE IT:

What the judges are looking for:

GET READY For What is coming next week:

 

Don‘t Forget to do your Your HOMEWORK ASSIGNMENTS prior to our START on MONDAY!

  1. Get your CHEAT out of your system
  2. Go Shopping “protein and greens”
  3. Journal How you felt at your peak physical condition and your goals
  4. Get your SSS contest journal READY- print and put in binder

Let’s be prepared to succeed!!

When it’s time to ATTACK~

-Michelle

SX70- Phase 1 leg day example

Leg muscles are the biggest strongest muscles of our body and in order to have a great metabolism you must not neglect lifting with these potential “fat furnaces”. The vast majority of women don’t realize how strong and powerful their legs can be without getting bulky.

I understand that most women have a fear of lifting with their legs because they often carry a higher amount of fat in their legs and therefore fear adding bulk to their lower half through strength training. As women we don’t have the levels of testosterone necessary to build big bulky muscles!

So don’t think that if you lift with your legs you will make them significantly bigger. Initially a small amount of muscle growth will occur and before you start loose your fat on top  and inside of this muscle, you may notice a slight size increase, but this is temporary. You will soon notice how your legs gain new shape, firmness and a leaner appearance. All of which is caused by these muscles becoming more active and therefore burning more fat!

LEG DAY…ARE you READY!?!
…I am buffing so I will do 3 sets of 10 of each exercise.
Here is what my workout log looks like filled out~

Below that I’ll detail it for you:

Leg Day

10 min
Warm up
r-bike
stretch

#1
Squats 3×10(buffing); 3×6 (boosting)
45×10
55×10
65×10

abs between sets of squats
2sets
crunches
15
15

#2
Dead Lifts 3×10(buffing); 3×6 (boosting)
55×10
55×10
55×10

abs
between sets of dead lifts
2sets
knee ups
25
15

#3
Leg Extensions 3×10(buffing); 3×6 (boosting)
135×10
155×10
155×10

abs
between sets of leg extensions
2sets
on ball
15
15

#4
Leg Curls 3×10(buffing); 3×6 (boosting)
75×10
85×10
85×10

abs
between sets of leg curls
2sets
cats
5-5sec
5-5sec

BURN OUT!
Walking Lunges
lbs.
15#Db’s x 2×30 steps
15#Db’s x 2×30 steps

If the above looks like it’s written in a foreign language to you…

here is a SUPER DETAILED view of the workout from START to FINISH:
Start with a warm up~ I like to do 10 min of the Recumbent bike(r-bike).

EXERCISE #1- Then I head over to where I am going to do my first exercise.
SQUATS: I start by doing a warm up set that I don’t count as a real set. No Weight x20 reps and then stretch and maybe do a few more- It’s always good to be “lubed up”.

I have just recovered from a bad back injury so I am being VERY careful to ease slowly back into squatting and many other leg exercises.

It’ll take me a few months to get back to lifting the weights I was prior to injury. Slow and Steady weight increases are the smartest way to lift.
· Set 1 of squats: 45# on my upper back x 10 reps…then move right into doing my abs
· Set 1 of ABS: The ABS exercises are up to you~ I’ll do crunches first: 15 reps slow and controlled….then go right back to squats.
Remember “I am buffing”, so I want little rest between sets and I want to keep my heart rate up.
· Set 2 of Squats: 55# on my upper back x 10 reps
· Set 2 of ABS: 15 crunches
· Set 3 of Squats: I feel good so I think I’ll ad another 10 pounds, 65×10

EXERCISE #2 – Dead Lifts: I like doing this with a slight bend in my knees lowering the weight slowly while keeping the curve in my lower back—all the movement in my hips.
· Set 1 of Dead lifts: 55# held with one hand over, one hand under x10 reps
· Set 1 of ABS: Knee ups x25 reps
· Set 2 of Dead lifts: 55# held with one hand over, one hand under (alternate which hands from previous set) x10 reps
· Set 2 of ABS: knee upsx15 reps
· Set 3 of DL’s: 55#x10

EXERCISE #3 – Leg Extensions- An important tip for women when doing these are to keep your feet flexed up and toes pointed slightly out…if you don’t have access to this machine you can do stationary lunges here instead.
· Set 1 of Leg Extensions: 135×10
· Set 1 of ABS: Full crunches on the ball x15 reps
· Set 2 of Leg Extensions: 135×10
· Set 2 of ABS: on ball x15
· Set 3 of Leg Extensions: 135×10

Exercise #4 – Leg Curls…if you don’t have this equipment you can do leg curls with a Ball
· Set 1 of Leg curls: 75×10
· Set 1 of ABS: CATS arch up for 5 secs hold…repeat 5 times
· Set 2 of Leg Curls: 85×10
· Set 2 of ABS: CATS 5-5sec
· Set 3 of Leg Curls: 85×10

BURN OUT EXERCISE! – Walking lunges holding dumbbells
· Set 1 of Walking Lunges: 15#DB’sx30 steps (15 each leg)
· REST for about 1-2 min…do some stretching
· Set 2 Walking Lunges: 15’sx15 (same as set 1, just written shorthand)

Then I am done….most leg days I don’t do any extra cardio or intervals. Leg workouts burn a ton of calories and use a ton of energy…to add Cardio on top of the workout unless I am in GREAT shape often makes me too tired to function the rest of the day.

40 Days to FIT!! Day 19~ Sometimes Rest is Best!

I took yesterday OFF~ Sometimes Rest is BEST

~ BUT got back to it today…had a great Chest/Tri/Abs and running of intervals outside~ now off to do errands! TGIF!!

For those of you who missed your day 19  e-mail today here it is!!

Day #19-FIT tip-
“Mirror, Mirror on the Wall”…get some more mirrors!  They will help you keep tabs on your progress, your posture and your overall appearance.  Using mirrors during your workouts help you keep an eye on your workout moves to ensure proper form, maximize performance and prevent injury.

Day #19-Feature-
http://blog.buffmother.com/92/tgif-and-a-fabulous-friday-it-is/

Please comment for your accountability~ stay focused…22 days left to get FIT!!!

Be sure to smile at your reflection!!
xoxoxo~
BuffMother, Michelle Berger
www.BuffMother.com