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Value your Muscle!! ~Shine in 49: Day27

Value Yourself and Your Muscle


What does it all boil down to? Valuing our health vs. Neglecting it: As women we seem to often times be selfless, giving, giving, giving… often times forgetting that we need to take care of ourselves, so that we can continue to bless those we love.

I am a prime example of this as a mother neglecting myself was a BAD HABIT. My eating, my dietary needs and my workouts used to have to fit in as an extra around the rest of my life. Only when I changed the value I put on my heath did I realize my true potential in life.

A big part of the process to learn to value my health, was for me learning to value my muscle mass. For years I had taken my metabolism and figure for granted… that is until it was GONE!! I realized muscle, was the key to so many aspects of my well being. Without it I was fat, tired, weak, less attractive… but with it I am lean, energetic, strong, and confident!

Now I hold my muscle in high regard and feed it what it needs so it won’t wither away. A key supplement that I have fallen in love with is L-Glutamine. I use it after my workouts to supply my muscles with this very essential building block of my body.

I also recommend it to all of my clients and hear rave reviews about its positive effects.

Here are just some of them:

  • Decreased muscle soreness – actually in some cases eliminating soreness all together
  • Increased stamina, leading to more frequent and intense workouts
  • Increased strength gains – this is key for all of us trying to rebuild our metabolism
  • Phenomenal hair and nail growth- what a nice bonus!!


Key points to keep in mind about L-glutamine:

  1. L-glutamine is great at preventing muscle loss when we are in a fasted state- so the best times to take it are immediately after a workout, before bed and immediately upon waking in the morning— SAVE that muscle you’ve worked so hard to get.
  2. In order to see results 5g once a day is all that is essential…if for instance you are extra sore from an intense workout—go ahead and take more…up to 15g a day.
  3. Also know that l-glutamine is in most every protein source also, so taking a supplement is not 100% necessary, but if you are like me and not always perfect at my diet…you should consider taking it.
  4. Your body requires more water to process any extra amino acids in your body. L-glutamine is the most prevalent amino acid in your body and if you take extra you will need to drink more water. Also note that it may cause you to retain a little more water than usual (1-2 pounds). So be aware that if you feel bloated or puffy the l-glutamine could be causing slight water retention—the best way to prevent the bloat is to drink a ton of water (1-2 gallons daily

I’d love to chat with you more about how much I love L-glutamine!! You are more than welcome to join me in the Rally Room (the best women’s only support group on the web)—we talk frequently about supplements and offer tons of advice about utilizing them for optimal effects.

It works if you work it~
GET BUFF!!
xoxoxo~
Michelle Berger


FINISH IT!! ~S6day33

Do you FINISH?  Would you consider yourself a finisher?  I would have to say that I AM~ most of the time… When I don’t finish something it’s because my heart is not in the project or I let my negative thoughts take over.  NOT FINISHING can become a bad habit…just like anything else.  I challenge you to challenge yourself and focus on FINISHING tasks and projects that you embark upon!  It will stretch you, make you grow, give you a sense of accomplishment,  and make you PROUD!!  You CAN do it!  Now is the time to FINISH!

I have Finishing on my mind because we are at the Finish of our 6 week Sizzlin’ in 6 contest….Just Just 10 Days left!!!….a little over a week left to get results that will show in my pictures and in my stats!  These next few days are also the FINISH of my Boosting Phase, YAY!! I plan to start buffing a bit early this month, my hormones are going to cooperate weather they want to or not!! I will finish the contest strong!!

Some of the things I am going to be staunch about during the finish of this contest are:

  • FASTED cardio!  i have not done much of this the past 2 years….just because I am in  a nice “comfort zone” with my body.  Well This buffing phase I don’t care about being comfortable…I want to see some fat loss!
  • Low-Low Carb diet…I am going to shoot for no more than 2 servings of Carbs a day.  The only way I am able to accomplish this is to go in with a NO CARB mindset.  I do that because carbs always “slip” in~ they are SNEAKY!
  • Smaller portion sizes- I typically have portions that are 25-30grams in size.  I’ll be shooting for 20g portions these next 2 weeks.
  • EXTRA Cardio- 20 mins EXTRA- 3 times a week and ONE LONG cardio day- 45-60 min session.

All of that combined with what i normally do WILL eliminate some fat off this body and I’ll be more ripped than I’ve been in quite a while!! I am ready to FINISH STRONG!!

Here are my workouts from the past 2 days:

Wed- Legs most exercises 3×10
Warm up elliptical
Leg Press
Squats
One leg at a time leg press
Smith Squats
Smith Lunges
Leg Extensions
Leg Curls

and some abs- not many…I was a bit tired this day~ cycle day 3 does that to me, plus I think I had some sinus issues.

Thurs-upper body- most exercises 3×10
warm up tanning- the gym got new a tanning bed!!
lat pulls- 1 set knee ups on roman chair between sets
pull ups
incline HS press- knee ups on bench between – 1 set
HS high lat pull- Standing knee ups- 2 sets
Bench
2 sets tricep bench dips- with plank finish

came home then ran hard intervals outside- 17mins total, but I PUSHED hard~ I am finally in good engouh shape to challenge my lungs…I am getting in shape man!!!  YAY!!

then I did 2 sets of perfect push ups, 2 sets of sit ups, some leg raises and stretching

Water is a little low…I think I’ll make myself some tea 🙂

Let’s FINISH strong!!!

-Michelle

Day 33: WORKOUTS as laid out on http://blog.buffmother.com/3931/s6day28/

Warm up- 6 minutes of cardio- any type… ease into it, prepare your body and mind for an effective workout.

Upper Body #2, ABS and Intervals
1- Lat Pull Downs– 3 sets of 10 (3×10)
…first set medium wt. warm up, second set heavier, heavier if needed ;
last set 10th rep should be close to failure

Between sets- ABS: Roman Chair Knee UPS- 2×20; Rest 1min

Soo…. For example:
Lat Pulls
Knee ups 20 reps
Rest 1min (up weights, stretch)
Lat Pulls
Knee ups 20 reps
Rest 1min (up weights, stretch)
Lat Pulls REST (clear weights)
Next exercise…

2- Seated Rows– 3×10
ABS: Ball Crunches- 2×15; Rest 1 min

3- Incline Flys- 3×10
ABS:
Standing High Knees- 2×20 each leg; REST 1 min

4-DB Shoulder Press– 3×10
ABS:
CATS(and DOGS)- 2x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each

5-Lateral Raises– 3×10; one arm at a time

ABS: Vacuums- 2 x 5: 10 second vacuums (10-20 sec rest between reps)

Then…
INTERVALS

“BuffMotherobics!”- any mode you like (running, swimming, biking, elliptical, jumprope, rowing, etc…)
20 minutes of “Even Minute” INTERVALS
Min 1-3: Warm up
Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes
Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
Min 16-20 cool down