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“Mom can we workout together?” YES!!

My son is 12 and in the throws puberty.  He’s just started to get that young man surge of hormones and a strong desire to be stronger!!  We now go to a gym where we can workout together (previously the youngest age allowed was 14).

The plan is for him and I to get the workout done directly after school so the “EXCUSES” of dinner, homework, exhaustion, housework, etc…don’t get in our way!  It’ll be a big comittment on my part and his~ BUT,  It’ll be so worth it!

I am very confident that by summer with consistent effort he will be bigger and stronger than me! FUN!!

Today, I’ve been trying to catch up a bit on the work front…It’s crazy how FITNESS Season hits hard after the holidays!! I love it!  I spent the morning answering emails and catching up on facebook.

Then I hit the gym for a quick yet effective 10 min run and 20 min back, shoulder, biceps and ab workout– GOOD STUFF.

Now it’s time to get outside!! It’s 55+ here and a GORGEOUS afternoon for another fire!! Love ya’s,

Michelle

The Countdown… 13-12-11

The countdown!!! 13-12-11…to my AZ  trip is ON!! and so is buffing!!   I would really like to get a couple pounds off this body in time for my trip and ADD some CARDIO fitness to my HEART & Lungs in the process.

So my thought was to do a little tiny bit of running- I think I’ll start with a slow mile 🙂  I’ve been avoiding cardio and any jarring activity due to my sciatic injury (which started in Dec-which I think may have to do with my L-5 disc from MMA class)- the past 4 months I’ve really not RAN and I’ve barely done any other cardio.  the past couple weeks I have started to do a bit more upright bike and stair mill….but now I think I’ll add in a tiny bit of running and more intervals on other low impact equipment.  My butt/hip/back is still bothering me (but it’s way better than is was in Jan/Feb/March) especially when I rise from a sitting position and often times sitting itself is VERY uncomfortable.  So I stand most of the time these days- which is a good way to burn extra calories 🙂

Fitness wise I have really made strides the past month!! I am lifting HEAVY and I am being very consistent!

Yesterday was a great Back, Shoulders, biceps workout -here’s how it went (sorta, I am trying to remember this as I type)

warm up- HOT van drive to gym, lol!

cybex lat pulls
110×15
150×10
170x8x2sets

sit ups with med ball
40repsx2sets

One arm DB lat rows
45×10
60x6x3sets

pull ups- underhand
8

Hammer Strength one arm at a time low row
45×15
70x10x3

lateral raises with 10#plates- various angles
2 sets of 20 reps

Hammer strength bicep curls
45×15
55x10x3

Shoulder press (hammer strength)
50×10
70×10
90×10

Seated rows
110x10x3sets

lower back extensions- focus on booty (bending hips UP with concentric and contracting glutes in eccentric movement)
25repsx2 sets

core stuff in between sets:
Knee ups on roman chair
2 sets of approx 50 reps (some to each side)
Ab wheel
20 reps

t-bar rows 1 setsx45#

That was it!

After my workout I got to chat with LISA about her contest, FINALLY!!  And I also got fired up from our SPARKY BRENDA!! She’s is on fire and lovin’ life right now!!  I can’t wait to see her compete in a few short weeks!!

OH an if you missed my RADIO show yesterday morning- the podcast is up now- you can listen here:

toginet.com/shows/themommymentor

This morning I get to chat with Teresa W.!!  I love her!! 

Okay, gotta go do my little run before my call!!

**EDIT**

i did the run-

http://www.facebook.com/video/video.php?v=10150200281175055&saved#!/video/video.php?v=10150200281175055

I am heading OUT for a tiny litte run~ just a
mile…it’s been a while for me! Wanna JOIN IN? Let’s start running again together?!
ran around the block 2 times- my block is about .65miles
first lap 5:30, second lap 4:20 so just under 10 mins for both laps.
I plan to try to run every other day or every 3rd day.
GO FOR IT!!

No more seafood for this gal!

Last night I got to go out on a wonderful date with my hubby, we ate at bonefish and I had the Ahi Tuna appetizer for my meal…That was not a good idea!  I woke up this morning early feeling very nauseous and in retrospect have realized almost every time I eat seafood (shrimp, crablegs, ahi tuna) I get ILL!  So, no more seafood for me!

It’s now 2pm and I just ate my first real food of the day and am finally able to get something done.  I think I’m feeling well enough to do a workout after the kids get home on the bus.  My plan is to lift chest, tris and run.

I meant to post more about our contest yesterday, but didn’t get it done, SORRY!!  We had ATT U-verse install and that cause me to miss much of my work time… Plus DH and I couldn’t pass up a chance to have a DATE!  Grandma Mary so kindly watched the kids so we could go out…she’s leaving next Monday, so this was one of our last chances to have a free sitter 🙂  I’ll miss her when she goes back to MN!

Yesterday did turn out to be a great workout day, I had my MMA class and went to the gym for a Back, Shoulder and Biceps workout plus stairmill intervals!

Here’s sorta how the workout went:

MMA class- 10 mins jump rope, 20mins punching/kicking and some kneeing of the bags. Then grappling drilling and some free rolling.

Paired circuits- buffing

Lat pulls/shoulder press

One arm DB Rows/ T- bar rows

Bicep Curls/ lateral raises

Seated rows/upright rows/hammer bicep curls

I also did some lower back extensions and a bit of abs

20mins of Stair mill intervals- hard mins at level 8; easy at 6

I sure hope all of you are having a better start to your day than I have…nothing worse than nausea!

Love ya,
M

40 days to FIT!! Day 30~ a new CHART!!

I am so excited…I went to the local print shop and got a BIG poster of my HT cycle chart printed and laminated.  AND now that TODAY is finally cycle day 1~ I am going to start using it!  I’m going to try to video it too~ (thank GOD all the WILD thoughts from the longness of my cycle= 30 days; about being preggers are gone)

My plan for today is to get a little bit more work done and then head to the gym around 1:30 or so…Tonight is Gunner’s first FB practice, so I gotta get my workout done before that!

The plan is to do a good back/shoulders/biceps workout and intervals on the treadmill.

this is the workout I’m going to do:

Pull ups- assisted
lbs.
2xfailure
reps.
Lat Pulls or Hammer Lat Pull
lbs.
4×10,6,6,6
reps.
One arm DB lat rows
lbs.
4×10,6,6,6
reps.
Rows or Hammer rows
lbs.
3×6
reps.
Military Press or Dumbell Press
lbs.
4×10,6,6,6
reps.
Upright rows
lbs.
4×8,6,6,6
reps.
Lateral or Front Raises
lbs.
3×6
reps.
Barbell Bicep Curls
lbs.
3×6
reps.
Dumbell Hammer Curls
lbs.
3×6
reps.

Then 20 mins of intervals on the treadmill Treadmill ~ 4 mins of warm up- 1 min  hard; 1min easy

Hope you have a good TUESDAY!!!  I hope to be back with a little video later.

Love ya,

Michelle

p.s. here’s a fun at home ab exercise for you: