Archives

Experienced Boosting Leg workout in detail with Video

I’ve had a ton of requests for more workout videos demonstrating an actual workout for an experienced level lifter who is in their BOOSTING phase.  The Boosting phase is all about lifting HEAVY with good recovery between sets.  The goal is to take about 2 minutes between each set.

SSS live workout: Experienced Boosting Legs

 

Experienced Boosting Legs (ph 3 log)

Lift Lower Body

LEGS
Squats
4 sets total×10, 8, 6, 10
Bulgarians
3×8-quads
Pliet Butt Squats
3×10-glutes/hams
Knee Extensions
4 sets total ×10, 8, 6, 10
Leg Curls (NOTE- I substituted DEAD LIFTS)
4 sets total ×10, 8, 6, 10
Walking Lunges- go HEAVY
2×10-15 -butt focus
Calf Raises
3×10

Videos- of this workout

Part 1- Squats

Bulgarians

Part 2- Pliet Butt Squats

Part 3-Knee Extensions

Part 4- Dead Lifts

Walking Lunges- do these with holding DB’s

and…

Calf Raises

Boosting Attire

warm up bike

Inverted pull ups 3×10 under; over; bicep

Knee ups front 2×20
Knee ups left side 2×10
Knee ups right side 2×10

Edge of bench hip ups 2×10

Rows 95 x 9 Overhand
95 x10 under hand x2sets

2 rounds:
Ball ladder 10 each side
Ball above head both hands 20
Oblique on ball 10 each side
Ball full sit ups 10

Snatch 45×10
Shoulder press
45×10
55 10x3sets (curl bar)

Standing high knees leaning forward
10 each leg then 20 alternating x2 sets

Sit ups
40

Reverse crunches
20
Bicep curls 55 × 10; 65x 10x2sets

Scissors 20 total
Turkish ups 10 each arm
Crunches 10
Side crunches 5 each side
Pump ups 20

Bicep curl
65×7 x2sets bar
70x 6  x2sets preacher curl

38 mins total

 

 

Boosting means i wear stuff like this ‪#‎BuffMother‬ www.buffmother.com
‪#‎back‬ ‪#‎abs‬ ‪#‎shoulders‬ ‪#‎biceps‬

OH and my track day yesterday stunk…I have a strained upper quad muscle.  Been icing it and wearing a PAIN MASTER on it.

Hoping it’ll settle down enough so I can at least jog a bit tomorrow. But no sprinting for at least a few more days.

Have a good Wed night,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Really Boosting! FITBIT

Last night I got in a good squat workout
Warm up bike 7 mins

Bulgarians- body weight

Squats-

45×10

135x10x2sets

155×10

135×10

Dead lifts

135x10x4sets

Leg Extensions

115x10x3sets + a bit of extra VMO short range of motions

Leg Curls

40×10

50x10x2sets

 

abs series on the ball

 

 

That was it, but very effective– total workout time was 45mins

Today, I already rode the bike for 30 mins, however it was not fasted. I’ve been really BOOSTING this month!!  This afternoon, I have a track workout on tap.  Gonna head there at about 4:30 so I can workout AFTER most of the track kids are done–

I got a lot of work done on TRACK ATTACK!  (our Track club’s name)

It’ll be kinda unorganized at first but should come together quickly.

 

Eats so far today

M1- Banana +Sweet Angle PP (Blended in a Shake N’ Take) PC

M2- Tuna+ Egg salad, Carrot and Lettuce PCFG

M3- Burger and Apple  PFC

 

I’ve also drank 2 cups of coffee with half n’ half and half a coconut water while I got some sun and digested lunch

 

I’ll have 1 more carb today after my run and I need to get in more P’s and G’s tonight!

 

Like I said I am truly BOOSTING this month. Really, Really Trying to eat more so I can perform better and recover better from my workouts! I am gaining weight too- up to 135 today. Oh well, it will come off after this boosting phase. Today is cycle day 23.

 

Anyhow, I ordered myself a present today. A FIT BIT SURGE!!

Should be fun to get involved in the fitbit world and use it as a heart rate monitor, etc..  Every heart rate monitor I’ve ever used with a chest strap has been so uncomfortable and a pain to use that this may actually work for me!

https://www.fitbit.com/surge

Time to get ready to run!

Toodles,

Michelle

The Key to your Motivation is to Encourage others!

All over the place!

Hey Ladies, My brain and body have been all over the place. All the new stuff going on has got me working on so many fronts. It’s really a ton of fun!!

 

Finished our www.GymAngel.com give away 10 lucky ladies get a big box of supplements and a tshirt. Keep your eyes open for other give aways…I’m gonna be doing them often! As part of my responsibilities I’ve been a bit more active on bodyspace and in the BodyBuilding.com forums. I’ve already met many new super cool along with some very “interesting” people! Makes me thankful for the sweet encouragment and privacy of www.TeamBuffMother.com

 

STARTED our www.DietBet.com/BuffMother game. All the members got a free 28 day workout/diet download and it’s ROCKING already. I weighed in this morning for it at 135.6 pounds, up a bit from BOOSTING since I’m cycle day 27.

This week’s focus is on ENDURANCE.

Did you know that part of why you can gain more endurance is to do with MITOCHONDRIA?  Mitochondria are the energy factories in your cells. As you train in the “aerobic” zone consistently your body adjust by creating MORE MITOCHONDRIA in your cells! That means MORE ENERGY for you!!  Also, the mitochondria become more efficient at producing energy as you get in shape and at BURNING FAT for fuel!!  Even though I don’t love Endurance training, I do love it’s effects!! It is important!

I’ll post more info about ENDURANCE as the week rolls on!

 

Have our next batch of HT Pills on it’s way…should be able to open up for sale again at the end of the month! Set to work on getting some of these HT PILL Success Stories integrated into our marketing   AWESOME STUFF!

 

BUFFMEALS.com is rollin’ right along, more orders coming in and more work to be done on that too! It’s a fun “SOLUTION” to promote! I’m working on a “SPECIAL REPORT” type give away and promo campaign to gain visibility. Also, set putting up more info on my website, taking some good photos and doing more videos about the meals very soon!

 

 

Thursday night at 5:15, I’m teaching “Insulin and Thyroid” Class again. Anyone local is free to come “on the house” as my guest! It’s in Bentonville at Project Wellness by Krispy Kreme)1400 SE Walton Blvd., Ste 28, Bentonville, AR 72712

 

On the Family front, Football is over, Basketball is underway, OFF SEASON football lifting for Gunner and Track training is set to begin for me, my son and maybe even my Gracie (she’s busy with BB, but loves running too!). I’m hoping to go to a local (actually an hour away) track club a few times to see about gleaning some helpful ideas for my own club that I plan to start in April.

 

Hunting season is well underway…Travis is the only one here hunting this year. He’s not had much luck, but he’s enjoying it!

 

Now, on to workouts…

I missed yeseterday’s afternoon session but I did get in a good 30mins on the bike in the morning.

Today:

Biked 15min, Ran 15mins of intervals, Biked another 15 mins.– training my endurance, my goal by Dec 9th, is to be up to doing 1 long cardio day weekly of 60mins.

 

The plan is to lift legs/abs here in just about 30mins.

Gotta keep working on my BUTT and GUT!!

Time for me to roll!

Lot’s to do,

Michelle

The Key to your Motivation is to Encourage others!

Feels Weird

It feels weird to not be “in” a contest right now.

If you feel like I do and want another contest to keep your MOJO high, be sure to check out my diet bet, we START 11-11 but join now so you are READY for weigh ins starting on the 9th. Sign up here: www.DietBet.com/BuffMother
Then also sign up for the mailing list here:
http://buffmother.com/dietbet-…others-hot-holidays/
I’ll send you a free 28 day workout plan plus helpful motivation to stay on task towards WINNING!

AND!! …Just wanted to encourage you to invite your friends! The game “MVP” is awarded to who invites the most…Starting Wednesday thru the 11th I’ll be giving daily prizes to the MVP ! INVITE, INVITE, INVITE

Just because I’m between contests it doesn’t mean I’m not working hard. I’ve still got to do my own final entry. It’s going to have to wait until later this week. Too much going on right now to get it done.

 

Here’s the info link if you missed it:

My Nostalgic post for today is about being “Miss Hawaiian Tropic FARGO, ND” twice… A free trip to Hawaii for DH and I in 1995 and again in 1997!! Both trips were a blast and laid the foundation for my current profession. 
I didn’t end up doing my leg workout last night, too tired and lazy. Hormones are starting to ramp up! Boosting is ON!
Instead of a POA, I’m going to post my workout goals for the week:
5 lifting workouts (at least 2 leg days); 4 fasted biking days (at least 20mins each); 3 runs (a long, a treadmill intervals and a hills run)
To Do’s:
Send email about www.BuffMeals.com
Finish gathering testimonials for HT pills
Finish up some paperwork
Get taxes into accountant
Catch ya later ladies!!
-Michelle
Gotta go, pray for my tummy please, I’m hoping it’ll stop hurting soon!
Love,
Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

I love weights!

Today was a TIME WARP day, lol! I slept in this morning and ever since have been on the GO! GO! GO!! Still feeling pretty good for cycle day 23…still holding steady during my boosting at 132.2 even after a “FAILED” day of eating yesterday. Went out for lunch with hubby, had nachos at the game and then an ice cream cone afterwards?? WHAT was that about?? Anyhow today was a new day and I’ve done better!

 

Today’s SEXY POST….

I’m going to push into some ENERGIZERS this weekend. Maybe even get DH to go on a DATE with me?  He’s all about being on the farm now that hunting season is on so that may be harder than you’d think, lol!
I just completed my run of intervals that I did AFTER my chest/tricep lifting workout.  I didn’t get in my fasted bike this am, due to sleeping in, but I will tomorrow. Every day I don’t do it, I now regret it.  Maybe it’s becoming a habit?
Have I ever told you that I love weights? LOL!
So yesterday I used my new FitMark the Shield lunchbox www.fitmark.com– here’s a video about it and a pic of me after packing a lunch for my son.

The Key to your Motivation is to Encourage others!

www.BuffMother.com

True Insights

Finally!!! I have time to sit and truly blog!  I’ve been so busy keeping up with all the new member registrations, questions, contest info and questions that I’ve not taken the time to truly “REFLECT” on my own goals for the 6 to Sexy contest.

It’s already Day 3 of SEXY!!

If you haven’t already please visit today’s Contest POST:

http://www.teambuffmother.com/…-day-3-4-daily-tasks

And do your Week 1 Challenge (my big GOAL for TODAY)!!

Week #1~ 6 Weeks to SEXY! (6toSexy) Stats, pics and WHY?

Today’s workout will be~
Fasted bike (just finished 28mins) and this afternoon Lift Lower Body and ABS…I had to skip the LIFTING yesterday due to cracking bruising and cutting the back of my heel with a chair, hubby having a flat tire and simply running out of TIME/Energy.  I did however get in 20 mins fasted biking…so that’s better than NOTHING!

Now to reflect on yesterday’s “It takes Brains to be SEXY” assignment:

3 Simple steps  to help your mindset be prepared for success in this contest.

It takes BRAINS to be SEXY!

 

STEP #1 Goal Setting~ …what do I want to accomplish?
Take an honest look at where you are at and make goals that are attainable, yet challenging.

~Start by taking your pictures and stats (I will do this today!!).
Even though I don’t have the pics or stats fully taken, I KNOW where I am at. I am weighing in daily 131 to 133 pounds which means I am holding FAT in my tummy and upper body mostly. My fall clothes are all tight and trust me the weight gain is NOT MUSCLE   The cold hard truth is that I’ve been slacking on my diet and I’ve also been “skipping” some of my workouts.  Time to buckle down!

~Set an “EVENT”

The movie I am www.thephoneintheattic.com in was just selected to be featured in the HOT SPRINGS HORROR FILM FESTIVAL on October 23-26th. That’s a goal date for me to look better, then keep pressing in to have even better results come the final day of our contest on Nov. 2nd!

#2 Control your Thoughts~ Have purposeful thoughts…
Be sure to journal or blog here about what you are thinking.
Some questions to ask yourself:

  • Where am I at in taking care of my health?

I am in a good place. Recently I’ve been TRYING several things, all to find that they’ve been no help. So I’m taking “time off”those items and pressing into taking my blood glucose levels throughout the day to try and figure some things out with it.  For those of you that don’t know, about 2 years ago, I found out I have rather bad insulin resistance and have been eating very low carb since then. Recently I’ve not found the success with it that I first did.  I’m exploring adding in a few more carbs but need to watch my blood glucose levels and symptoms as I do so.

  • Do I need to visit the Dr.? or enlist professional help?

I have, and will if I feel I need assistance with my insulin issues.  Fall is coming and I’m scared of how the lack of Vit D. affects me.  May need to go tanning, lol!

  • What have I been doing with my time the past few months?

I’ve been keeping busy that’s for sure, but not very productive.  I feel like I’m just hitting my stride again the past couple weeks. Thank God for the kids being back in school!

  • I’m I “over-booked” OR “under-booked”

I’m perfectly booked at the moment, which for me is slightly overbooked.  I work best when I have a extra stuff going on. Just have to keep it from becoming WAY TOO MUCH!

  • Am I happy? What will make me truly happy?

I have to be honest, I should be happy, but I am not really at the moment. I’d describe myself at PEACE, but needing to find my JOY/Happiness.  I feel that I’m at a crossroads in life/business, but am confident that after a few changes are implemented I’ll be at a HAPPIER place.

What makes me truly happy is knowing I am making an impact on others for good.  And Knowing that I am truly being a “light in the darkness” for God.

 

  • Have I  been focusing on fueling your body with the NUTRIENTS it needs?

Not exactly! I’ve got to get more focused on this. A big stumbling block for me recently is that I’ve been slowly gaining weight without really eating as much as I know I “should” be eating. I’m scared to eat all that I know I should because I feel that would lead to more weight gain.  It’s a vicious cycle because then my workouts suffer, my recovery suffers and I remain stagnant in my progress.  IT’s a mental battle and a battle of insulin/blood sugar ~ PLUS some thyroid issues added in.  As I mentioned above…I do plan to strategically add in a few more carbs- specifically during my next boosting phase (in 10 days) for now I’m keeping it low carb/lower cals to press into my buffing.

 

#3 Commitment to your goals~ Quitting is not an option..
Are you committed to follow through?

Yes, I’m very committed!  I will not quit even if I don’t exactly attain my goals.

I just finished praying this prayer over each of you who committed to be  in the contest individually:
“Dear Jesus,
I pray for __________  to feel the Spirit of God upon her as she embarks on the “6 to Sexy” journey.  Let your Holy Spirit guide her through every choice. Let her know the love You hold for her; let her receive confidence to press into the beauty within her. Thank you so much for being our King we love and adore you!! Amen”

I’m going to pray this same prayer over myself throughout the 6 weeks. I need God’s Help to be sexy!

I’m going to get my shower done NOW!! I am soaked from just completing my biking.

Love,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

New Week, New Plan!

New week, new plan!

I’ve joined in with Darcie on the workout every day challenge she made to herself…I am 3 days in Friday was 20 mins fasted cardio/lower body, Saturday was upper body lifting and yesterday was a hills run for the first time since I broke my toe– it hurt a bit on the last 3, PLUS, I spent a lot of time outside cleaning up the yard and chicken coup AND watching football!!

I’m so loving fall and football…all the teams I wanted to win, won!

 

This week’s POA~

Today: fasted cardio on Bike and lift Chest Tri’s in pm

Tues: fasted cardio and a run in pm

Wed: fasted cardio and legs in pm

Thurs: an interval run

Fri: lift Back/Shoulders/Biceps

Sat: lift Chest/Triceps and Run

Sun: some fasted cardio

A bit more cardio this week to get my body rolling on a detox phase. I am boosting, but will be pushing towards more endurance and “cleaning” up the diet.

We’ve got a bit of a cold rolling through our house, Gunner and Gracie are both home from school today.  I’m hoping no one else gets the crud full force!  I can tell I’m fighting it a bit, but I won’t let it win!  My plan is to have an amazing week!!

Hope you have a great week too!!

The Key to your Motivation is to Encourage others!

Holy Cow, time flies!!

Can you believe it!!

We are on the start of week #4 in our Summer Slim Down challenge!

http://www.teambuffmother.com/…mer-slim-down-week-4

As you may notice the focus is to AMP up the intensity on your ab work this week!

My POA is as follows:

(some of this may be adjusted as I’m traveling a lot this week)

Phase 5 Boosting

Monday – Back/Shoulders/Bi’s, ABS

Tuesday – Chest/tri, Intervals

Wednesday – Lift Lower Body, ABS

Thursday – Back/Shoulders/Bi’s, ABS

Friday – Chest/tri, Intervals

Saturday – Lift Lower Body, ABS

Sunday – off!

CHEST
Bench Press or Chest Press lbs.
4×10,6,6,6 reps.
Incline Chest Press lbs.
4×8,6,6,6 reps.
Cable Flys or Incline Flys lbs.
3×6 reps.
Chest Dips or push ups lbs.
2xfailure reps.
Barbell Tricep Extensions lbs.
3×6 reps.
Kick backs lbs.
3×6-8 reps.
Daily CORE- during rest between higher rep sets or post intervals
BACK
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.
Daily CORE- during rest between higher rep sets or post intervals
LEGS
Squats lbs.
4×10,8,6,6 reps.
Butt Squats (squeeze) lbs.
4×10,8,6,4 reps.
Smith Lunges (think front leg) lbs.
3×8 reps
Knee Extensions lbs.
4×8,6,6,4 reps.
Leg Curls lbs.
4×8,6,6,4 reps.
Walking Lunges lbs.
2×15 reps.
Calf Raises lbs.
4×10,8,6,10 reps.
Daily CORE- during rest between higher rep sets or post intervals
Lower Back Extensions lbs.
3×15 reps.
Knee Ups lbs.
3×25 reps.
Crunches lbs.
3×15 reps.

Been having fun with the hubby during our “staycation” kinda sad it has to end so quick, but also VERY excited to go to Lincoln on Wednesday to meet our SSS2014 winner Dannielle plus hang with SUZI and meet up with nearly 50 other BuffMother’s on Thursday night!!

It’s going to be so much fun!!

Hope you have a fun week ahead too!!

Love,
Michelle

POA

We are already on DAY 6!!

 

Today Diet challenge is eat olives or avocado PLUS Drink water!!  Good healthy fats and FIBER are in these fun garnishing fruits.  Be brave and try some fun new ways to enjoy olives and avocado!

 

Today’s Personal Challenge- Text a lot Tuesday…why you ask. It’s a fun way to stay connected, encourage others and to quickly let someone know you are thinking about them. STRIVE to text a lot today.  My goal is to scroll down through my text list and say HI! to some of those LOWER ON THE LIST, lol!

 

Today’s workout focus is ENDURANCE!! and Lower Body- Slim Chick Purple Boosting 11 minute workout!

 

 

My POA~for my next 10 days:

 

(DONE) May 5 Day 1 FASTED BIKE 20min; Back Interval Treadmill Run

May 6 Day 2 FASTED BIKE 20min; Chest Lower Body- Slim Chick Purple Boosting

May 7 Day 3 FASTED BIKE 20min; RUN Abs/Booty- Slim Chick Purple Boosting

May 8 Day 4 Legs 6-pack of PEPSI ab routine

May 9 Day 5 FASTED BIKE 20min; Back Run the “HAM” Butt workout

May 10 Day 6 FASTED BIKE 20min;Chest 6-pack of LaCroix ab routine

May 11 Day 7 Legs the “BLT” Butt workout

May 12 Day 8 FASTED BIKE 20min;Back Run Upper Body- Slim Chick Pink Buffing

May 13 Day 9 FASTED BIKE 20min;Legs Lower Body- Slim Chick Pink Buffing

May 14 Day 10 FASTED BIKE 20min;Chest Run Abs/Booty- Slim Chick Pink Buffing

 

I ended up having a very fun day yesterday…got to talk with SUZI!!  She’s such a firecracker.  I cleaned up my office a bit more to make room for a new work station my husband is building me.  Got in a solid workout and then  Went out on a little date with the hubby.

 

Now today I’ve been working, cleaning, working and soon to be getting in my workout then run some errands.

 

I’ll check in later with ya’ll!!

have a super day 6!

-M

The Key to your Motivation is to Encourage others!

www.BuffMother.com