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Spring Break is over!!

I had a good week with the kids home on SPRING BREAK, but very glad they are back in school today!

It’s Week #9 in our SSS contest– 14 days left! Big changes can happen in 2 weeks, so let’s keep pushing hard!

Your challenge this week is simple…. Drink 1.5 gallons of water a each day
Typically my recommendation is to drink your GOAL body weight in ounces of water daily…

But this week let’s get more aggressive after our water intake. Let’s strive for 1.5 gallons = 192 oz or 5.7 liters or 24 cups of water.

Chug a lug!!!

Yesterday, I got in a good solid leg workout.

warm up- air squats, light dead lifts
Squat 45×10, 135×10, 155x10x2sets, 135×10
Dead lift 135x10x3sets
Leg Extensions 90×15, 115x12x3sets
leg curls- bowflex (it’s been awhile since i’ve done these, a pain to set it up)
80x10x3sets
Lunges- 30# on back
sidex10, stationaryx10, sidex10, stationaryx10
hip ups, knee ups, hip swivels between sets

Also in the middle of my workout I did my Bikini Birthday Countdown pic….a bunch of people thought I workout in my heels and bikini, LOL!!  NOPE I do not!

So on Saturday we had a chick hatch, 1 out of the 8 I incubated and the poor thing is so lonely!  CHIRPS so LOUD constantly when you are not holding it! We barley slept despite having every “white noise” on in the house.  Crazy little chick!  Gracie carried it around with her most of the day yesterday and Cuji seems to like it too– however, I do not trust her not to eat the little bird!

My POA for the week:

M- Lift Back/shoulders/Biceps and Intervals
T-  Intervals
W- Chest/Triceps and Intervals
Th-  Legs
F- Lift Back/shoulders/Biceps and Intervals
Sa/Sun- have one day off and do a run on the other day

By the way I am doing the 6 to sexy workout program and had a really good week #1 on it, I actually did an extra lifting day!! YAY!!  The only problem I am having is my left thumb joint by the pad/wrist…I’ve been battling with it a little over a month. Wondering if it’s some sort of arthritis because I can’t remember doing anything odd to it.  It’s really making me unable to hold the bar and weights for certain lifts- bench is especially hard on it. I’ve modified my upper body workouts the best I can, thankfully I can still do my leg workout and run just fine 🙂

Time to get up and GULP some water!!
See you later~

Michelle

Day 2~Every Day in May

It’s Every Day in May! ~ Day 2
Today’s challenge is to consume lettuce or cucumbers and it’s Friendly Friday!! Be nice peeps 😉
Also, remember the week’s diet focus is to Drink More Water! Chug-a-lug. Our fitness focus for the week is building Endurance. Get to it!  More about how and why to do both are in yesterday’s blog~ http://buffmother.com/8474/every-day-in-may-day-1/

 
Don’t forget to get in your  11 mins or working out today– here’s a suggested workout: http://youtu.be/TJuR415-Ugk

Drink more water!

SSS Week #9 Mini Challenge- Drink 1.5 gallons of water daily!!

Oh my!! it’s already week #9!!! your mission this week is simple– Drink 1.5 gallons of water a each day
Typically my recommendation is to drink your GOAL body weight in ounces of water daily…for example. I weigh 128 and that’s pretty much my goal so I strive to drink 128 ounces daily, that is equal to 1 gallon.

But this week let’s get more aggressive after our water intake. Let’s strive for 1.5 gallons = 192 oz or 5.7 liters or 24 cups of water.

Chug a lug!!!

WATER IS SO GOOD FOR RAISING YOU METABOLISM,Cell Function, Brain function, Nutrient Transport, Electrolyte and Mineral Balance AND ELIMINATING TOXINS

…SO DRINK UP!!!!!

"Thin in 30"- Day 21

“Thin in 30”- Day 21

We made it through the second 10 days~ 2/3 of the contest~ and guess what??? NOW it’s time to kick it in for ten days!!!  For these final 10 days- let’s be RELENTLESS!!!

Workout:

Workout # DAY #21
  “Basics”

DAY

Exercises: Chest:
  Bench
  4sets of x10 reps
  Legs:
  Squats
  4×10
  Back:
  Pull ups
  2xfailure
  ABS:
  Knee ups
  4×25
  Crunches
  2×15
   
   
   
   
1-2 mins between sets  

 

Substitutions:

Bench: Push ups, wall push ups, DB Press, Chest press

Squats: Body weight squats, Band Squats, Dumbell Squats, Leg Press, Lunges

Pull ups: Band over hook pull downs, Pull downs, inverted/supine pull ups, DB rows, etc…..

 

Some video links-

http://buffmother.com/video

 

Today’s Diet Focus:

Drink more WATER!
Strive for at least 1 gallon a day~ You need water to keep your body hydrated, kidnesy working properly, flush the toxins and fat out of your system.  Also be aware that you need more water to digest protein than any other type of food…so as you up your protein intake you need to up your water intake.

~~~~~~~~~~~~~~~

Get after upping your intake~ it’s very important to help “flush” the toxins and fat out of your body!

I GULP it, lol!

-Michelle

"Thin in 30"- Day 11

“Thin in 30”- Day 11

We made it through the first 10 days~ 1/3 of the contest~ and guess what??? NOW it’s time repeat the first ten days again!!!  For Day 11 we have the same workout as day 1 and same diet focus, day 12 the same as day 2 and so on…. The program is designed this way for many reasons:

  • THIS will give you GOALS!
  • the first 10 days set a standard- now you can compete with yourself
  • you NOW know what each workout feels like, what weights challenged you, what exercises were your favorites, etc…
  • You can also challenge yourself to do better on each daily diet focus!! And try some of the strategies utilized by other contest members etc…
  • Gives you an opportunity to “get it right this time”
  • you can compete with  performances of others on the same workouts (many of you posted GREAT ones in your blogs)

***Please note*** I will be adding to the number of sprints each week and giving you “optional EXTRAS” for your workouts.

Workout:

Workout # DAY #11
“Basics”DAY
Exercises: Chest:
Bench
4sets of x10 reps
Legs:
Squats
4×10
Back:
Pull ups
2xfailure
ABS:
Knee ups
4×25
Crunches
2×15
1-2 mins between sets

 

Substitutions:

Bench: Push ups, wall push ups, DB Press, Chest press

Squats: Body weight squats, Band Squats, Dumbell Squats, Leg Press, Lunges

Pull ups: Band over hook pull downs, Pull downs, inverted/supine pull ups, DB rows, etc…..

 

Some video links-

http://buffmother.com/video

 

Today’s Diet Focus:

Drink more WATER!
Strive for at least 1 gallon a day~ You need water to keep your body hydrated, kidneys working properly, flush the toxins and fat out of your system.  Also be aware that you need more water to digest protein than any other type of food…so as you up your protein intake you need to up your water intake.

~~~~~~~~~~~~~~~

Let’s get after it and keep our focus!! Consistency is key!!!

Your friend,
Michelle