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What is your point A? (starting point)

What is your point A?  Your starting point…are you a Pre-Beginner, Beginner, Experienced, Advanced or Elite runner?

  1. Pre-Beginner- couch potato, never workouts out, probably never has ran, may not be physically able yet
  2. Beginner- aspires to be in shape, walks, has never really run, but physically can a bit
  3. Experienced- has run in the past, or currently does a bit, but never super serious about it
  4. Advanced- has been a “runner” at some point, probably has been in a race or at least trained for one
  5. Elite- competitive runners, former track athlete, runs races and trains seriously


And What is your point B? what is your GOAL?

Stand and Dance abs: “Fab Abs” Day 13

NO Equipment, no problem– you can still get a great cardio workout and for your abs too!

Your Challenge for Fab ABS day #13 is to do this STANDING ABS + Dancing abs for at least 13 minutes! Put on some music and get moving!!

STANDING ABS

Be sure as you do this workout to use good posture- tummy in, keeping core nice and tight, we want to create a long lean midsection
1- hopping with variations of side to side “ski jumping” keep chest high, long lean torso and tummy tight- use a mirror to make sure you are not favoring one side over the other.
2- Do some runner drill high knee skipping with the variation of forward, more side to side movement and exaggerated crunch by bringing upper body toward knee.
1 min of it followed by 1 minute of recovery in just marching= interval training!!

Dancing- ab twist

WORK IT HARD!!

Your BuffMother, Michelle

After running ABS: “Fab Abs” Day #6

Day #6 ALREADY!!!

Today’s challenge today is to go for a run (at least a 5 min)  and the do this

“After Running ABS” workout:

http://www.youtube.com/watch?v=xBIptTcQEd0

 

In this video I coach you through an advanced ab routine that is stellar for getting you six pack abs:

  1. Old School sit ups to burning (about 15-30 reps)
  2. “Hands on Hammie” sit ups to burning (about 15-30 reps)
  3. Sit ups to each side to burning (about 15-25 reps)
  4. Labor sit ups x10 reps
  5. Ab Wheel x15
  6. Leg raises x 15reps each leg
  7. Knee ups x 15 reps be sure to focus on the eccentric
  8. Sit up with oblique twist x10 each side

After cardio/intervals/running is one of the VERY best times to challenge your abs! Take on the challenge and work it hard!!

Make me proud!!

-Michelle

p.s. any comments/likes/shares of my YouTube videos is such a blessing to me, thanks!!

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Final Week Excitement

Alright, had a good day yesterday.  Worked on cleaning out the chicken coop and the shed.  What a mess!  Now that’s done, so today I’ve got to attack the garage some more. I’ve slowly been getting it cleared out for our “gym” it’s 2 steps forward, 1 step back as items keep finding their way back in to the space!

 

I’m in the final days of my www.dietbet.com game. Weigh in is on Monday or Tuesday and I have to be 130.9 to “win”…may have to cut some water weight, lol!! I refuse to LOSE, lol!

 

Yesterday I did my fasted cardio on the trampoline, it was fun and I am feeling it today in my joints a bit, so I’ll just bike today…. I also got in a decent leg workout yesterday afternoon. It wasn’t a full one due to still being sore from the previous one and feeling the effects of the trampoline

I did do:

Sissy Squats

Bulgarians

Squats (up to 155 for a set)

Some abs and hip stuff too

 

Last night, DD’s made cup cakes– I had an epic FAIL moment by eating 2 of them! WHAT?! seriously why did I do that??!!  Oh well today’s a new day and I have the following eats planned:

EggsProtein shake

Salad and Tuna

chicken lettuce wraps

 

For workouts today I’ve got bike for 20 mins; then later back, shoulders, biceps and a run + LUNGES on tap.  Feeling like I’m getting more fit every day! My runs have been much easier and am getting to the point to where I have to focus on PUSHING HARDER during them so I can keep improving vs. merely just putting one foot in-front of the other, lol! Bladder is getting better, so that’s good! I’m excited to have a good better week!

 

Our contest post for today: 6 to Sexy~ day 35: Final week #6 Challenge: Lunges

 

 

Time to roll on off the computer!

Love ya’s~

Michelle

p.s.

Do you think I’d look good in a CROWN like the Hobbit stewardess has one?? in this Most Epic Safety Video Ever Made! http://goo.gl/uYiF5J

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!

“Get Buff”- Day 25

“Get Buff”- Day 25

Wowie, just 6 days left until our 30 day contest is over…believe it or not what you do these next 5 days has a GREAT impact on your results.  Keep it tight and stay focused!!

 

Workout:

 

Day #25
Rest day
Or
long
steady
cardio
30-60
min.

If you missed any of the cardio or sprinting workouts from past days today would be a perfect day make up that workout~!! If you ever miss a day of workouts- SHIFTING your workouts a day forward is better than SKIPPING them entirely.

Your body needs RECOVERY days to stay healthy, grow new muscles and work optimally.  It’s very key to PACE yourself and incorporate REST DAYS into your workout program for your physical and mental success!

Today’s Diet focus:

Try new food or recipe- Variety is key to diet success!

“Get Buff”- Day 15

“Get Buff”- Day 15

 

CONGRATS!! today is our HALFWAY POINT!!  And guess what- MY plan is to take a set of fresh STAT and pictures to see what I’ve been able to change already!!  If you’ve been working hard~ I’d suggest you do the same!! It’s a great way to keep focused!!

Workout:

 

Day #15
Rest day
Or
long
steady
cardio
30-60
min.

If you missed any of the cardio or sprinting workouts from past days today would be a perfect day make up that workout~!! If you ever miss a day of workouts- SHIFTING your workouts a day forward is better than SKIPPING them entirely.

30 days isn’t a long time, but BURN OUT can happen fast- It’s very key to PACE yourself and incorporate REST DAYS into your workout program for your physical and mental success!

Today’s Diet focus:

Try new food or recipe- Variety is key to diet success!

“Get Buff”- Day 5

“Get Buff”- Day 5

Workout:

 

Day #5
Rest day
Or
long
steady
cardio
30-60
min.

If you missed any of the workouts from days 1-4 today would be a perfect day make up that workout~!! If you ever miss a day of workouts- SHIFTING your workouts a day forward is better than SKIPPING them entirely.
30 days isn’t a long time, but BURN OUT can happen fast- It’s very key to PACE yourself and incorporate REST DAYS into your workout program for your physical and mental success!

Today’s Diet focus:

Try new food or recipe- Variety is key to diet success!

The Rally Room has a GREAT Recipe section– check out some of the great ones listed and PLEASE add yours!!!

AND….please comment with ideas of NEW foods, what you tried for your food, and with any other questions, tips, or thoughts!

 

Rays of LIGHT!

We’ve had very little sunshine here this month…the forcast keeps calling for sunshine, but then it’s overcast all day or decides to RAIN? BUT today, right now it’s sunny!! YAY!!

Today is Day #6 of our contest– “FEAR of Bulking”?? ~Day #6 HH~

My plan is to enjoy the outdoors for several hours today, then get in a good solid BACK workout + some intervals.  Not sure what the intervals will be except for that they will not be RUNNING.

Yesterday, I did fasted cardio on the upright bike for 25mins; then did some walking and jogging on the treadmill followed by some plyo work- lots of jumping!  Then, I ran hills– Did them a bit different.  I ran to the bottom of our hill, then up for 1 min/down for 1 min x5 times then upped my recovery time to 2 mins (1walking/1running) in between the final 3 hills.  It was a good fun different way to do it! After the run I did some HIGH KNEES, a few lunges and booty pops in the mirror.

Yesterday’s topic was below the butt!

I also tested my hip flexor a bit– I think it’s ready to try sprinting again!!

Thursday got crazy busy so somehow I ran out of time to do my full leg workout– the good news is that I did get in my HEAVY Squats.  My best set was 175×6 after which I thought- I’m gonna try 185#– only did it 1time…but IT COUNTS!! My knees and hips can tell I upped the weight.

Have a good one and be sure to share/promote the BuffMother’s Day Special!!

thanks!

Love, Michelle

booty ~ shake that thing!

HI ladies!! We’ll we’ve made it through to THURSDAY and I’ve made it through to be “BUFFING” once again!! YAY!!  I had a very successful modified boosting– it was all about maintaining my weight and uppping the volume of my cardio. It went really well the first week of boosting– then the 2nd week was more of a struggle, YET I am here starting my buffing at 128#’s.  I expect that in the next week I’ll be down at my goal of 126 for VEGAS!! YAY!!

Fyi- I am still sore from my track workout- especially in the bottoms of my feet and quads/hip flexors.

 Yesterday’s workout was a good upper body day- I did 3 rounds of 7 mins on my upright bike through out the day.

pull ups 3sets x 7 reps

Bench press 95x10x3sets

Rows with my 40# KB 3 serts of 10 Incline flys 30’sx10

Dips- 1 set on bench the other 2 sets of 7 reps  regular dips (on my dip station)

I also did one round of this- it was posted by a BuffMother member Theresa of Omaha— she’s crazy and did this in a hotel in vegas last week.  All 10 rounds with little rest!

I did one round and told her to Give me 10 days, thenI should be able to complete the 10 rounds, lol– did 1 today!! It took 4 mins

I’m getting very excited for VEGAS!! the weather for our trip looks great!!

BIG NEWS!! our next contest will be a BOOTY CONTEST!   I’ll announce it and start promoting it as soon as we return from VEGAS!

right now finishing up the S2S contest results and VEGAS is enough for me to handle–but come May my booty is where my attention will be!!

It’s going to be 3 weeks long– start day may 6th- final day may 26th

Be sure to get your friends to join us!!

Here’s my workout proof pic from yesterday– with my friend “BuffBunny”…she hangs out in my gym!

554869_10152751818800055_1261173630_n

Let’s all be “BuffBunnies”–much better than the playboy bunny kind!

LOVE YOU~

Michelle

The Key to your Motivation is to Encourage others!