Archives

Fun Day!

I have a fun girls lunch today with a friend of mine who I’ve not been able to hang with often recently due to us both being so busy…followed by getting to hang with my buddy Emily at her new photography studio!! I am so excited for her to finally have a “place”…Growing up is so fun, lol!!

I’m also neck deep in working on my website updates and trying to get our next contest organized.  FUN, FUN!!

The contest is going to be our shortest yet–  just 21 days!  The goal is to help get everyone involved a jump start towards their 2012 goals and to help establish new habits.  They say it takes 21 days to attain a new habit~ i think we’ll be able to accomplish just that!

I should be able to post the official contest announcement by tomorrow at the lastest….Promise me that once i post it, you’ll invite your friends?? :bff:

I’m off to get some work done before the fun!

Your Friend, Michelle

Time to get TOUGH! ~ S6 Day 4

Time to get tough…cuz’ it’s “Tired Thursday”!


Thursdays are notoriously the most “tired” day of the week for my clients and myself – that’s why we call it:  ” TIRED THURSDAY” ; Thursday is one of the hardest days of the week PERIOD!

But not just the day of the week alone causes all fatigue…-For example,  Last Thursday I figured out that my tiredness was due to 3 key factors beside it being THURSDAY:

  1. I was on my period, c-day 4 today to be exact and I had  been ignoring that and basically trying to kick it into fat loss gear too fast.  I KNOW better than that and should let my body rest a bit more until about c-day 5!
  2. I stopped taking NO2 and Gamma-O (a supplement that naturally helps hormone production)  about a week earlier so that I’d loose the extra water weight they cause me to retain. I felt the energy from taking them…and now without I feel like I could SLEEP at any second. I think the 2-3 pounds of water I retain from taking them is worth it; I hate feeling so tired!!!
  3. I also hadn’t  been sleeping so good. I’ve had a bit too much of afternoon caffeine, so I’ve had a hard time falling asleep at night. I need change that habit…I preach keeping caffeine intake to the am hours and I need to follow that advice!!!

What should you do when you have a super TIRED day like I experienced??

Well, you could take a nap or ADJUST, I adjusted:

I went for a walk with a good friend of mine. Emily is my favorite photographer and she designed my book layout…(she’ the one who made it pretty)!! She had her first son last September and he’s so CUTE!!! OMGoodness, for the first time since my babies were little I held a BABY!!! and It was GREAT!!! His blue eyes memorized me!! Emily is going to do a shoot with me in about  around my birthday~ Anyhow, My workout was perfect for my tiredness…

Don’t be afraid to listen to your body a bit, adjust your workout if you need to, because you do need rest in order to REBUILD your body.

Remember it’s never too late to get BUFF, but at times it can be TOUGH!!!!
Keep focused on the positive and BELIEVE that you can attain your BEST body, life and legacy!!!

You ROCK!!!
-Michelle

Today’s workouts:

Day 4- Thursday-Repeat Day 1’s workout=

Upper body, Intervals and ABS (PDF for download)

UPPER BODY-Circuit-do all exercises upper body in the order as listed;repeat the circuit 3 times. #1 then immediately #2 then immediately #3 etc…then the entire series again for 3 rounds* 3 sets of each exercise total
EXERCISES

#1-Chest press or Push ups regular or on knees
lbs.
3 sets total* to failure

#2-Rows-machine or bent over holding dumbbells
lbs.
3 sets of 10 reps

#3-Tricep machine or Chair dips-for triceps
lbs.
3 sets of 10 reps each

#4-shoulder press machine or DB Shoulder Press
lbs.
3 sets of 10 reps

#5-Bicep machine curls or DB Bicep Curl
lbs.3 sets total of 10 reps

#6-Cable tricep push downs or Tricep extension
lbs.
3 sets of 10 reps

#7-Standing Lateral/Side shoulder Raises (flies) with DB’s
lbs.
3 sets of 10 reps

 

Then Intervals:
BuffMother Intervals S6 Phase 1:

20 min is always the goal

5 min. warm up -WALK

1 min. hard- JOG

2 min. easy-WALK

1 min. hard -JOG

2 min. easy- WALK

1 min. hard-JOG

2 min. easy-WALK

1 min. hard-JOG

5 min. cool down

This is 20 min total: 4 hard min. total

*If you don’t feel exhausted by the end, increase the intensity of all hard and easy min.

ABS-

ABS–CPTME….SIMPLE 7 for 7 – REFER to my book “AFTER BABY ABS” for an explanation of these exercises and terms
Passive Abs
Sit ups- hands on hammies
Vacuumes!! 10- 10 seconds daily
Knee ups- roman chair are best
Traditional AB crunch
Ball Crunches
Cats/Dogs

11:11 Make a wish!

When the digital clock shows 11:11, have you ever heard the saying “11:11 Make a wish!” “Finish STRONG!”- 11 days left until 2011…”11:11 make a WISH!” Wishing, Wanting, Dreaming, Desiring, Hoping… are what inspires us to take actions towards goals.

What do you WISH for your body, your fitness, your beauty and for your overall health?

Take some time today to make a “Wish List”!

My wish list:

  • To have good consistent energy
  • To have clear supple, firm, skin
  • To do more modeling photoshoots (at least 6 in the next year)
  • To try new foods- more fish, more ethnic dishes, more exquisite fancy foods
  • To manitain my muscle mass
  • To increase my VO2 max (fitness level)
  • To derease my resiting heart rate
  • To try new fitness classes/routines
  • To learn and teach: I have a huge desire for educating myself and others regarding fitness, diet, motivation, sport specific training, etc…
  • To compete in somthing- a race, a bike ride, a sport (like football, softball or even soccer), a bench press comp., etc…

I got my photos back from the little shoot I did on the fly with Emily in California~ I didn’t do a photo prep diet but they still turned out decent.  Here’s a little video of the photos in my HOT Pink Zebra bikini from Chynna Dolls:

http://www.youtube.com/v/m3Ob9oBsFZQ?fs=1&hl=en_US&color1=0xcc2550&color2=0xe87a9f

Notes of the Event

I don’t have the energy to write this into paragraphs at the moment but wanted to get down some notes of the event. 

Last Wed-

My travel day; leave house a 1pm to get Emily and head to airport

At airport we checked in curbside and the bags outside so that was NICE

Had Coffee

The plan was packed so they made us check our carry ons- including Emily’s Cameras! I couldn’t believe that!

Flights went smoothly

Julie picked us up at baggage, but guess what- NO Camera BAG!!  It didn’t get on the right flight 🙁

Got them to agree to deliver the bag in time to have it for the morning….

Then, Julie got us to the hotel…VERY NICE~!

Ate dinner there- then hit the hay!

but then the bathroom became very busy…poor Emily was super sick!

She was up all night!

I felt so bad…left her to go workout with Julie at her gym.  And WOW the beauty of the area was amazing.  I loved N. Cali’s landscape!!  The gym was bright,  nice and clean and everyone was very friendly!  We had a great workout!

Afterwards I got to go with Julie to her house- NICE!!  And have my first ever protein shake with spinach in it- YUMMY!!  I so totally need a good blender!

Also the little BuffMother! Party favors arrived in the cutest boxes!! WOW April is a talent!!  www.ToffeeCreations.net

The we picked up the BIG VAN! The POSH PARTY BUS!!

In the meantime Emily was being a tropper and getting ready for our afternoon photoshoots. 

Kathy was set to go first and I was her “hair and makeup” artist.  She is so beautiful and impressed Emily with her photogenic quality. She has such amazing bone structure and beautiful features it’s no wonder every photo of her is awesome!

Teresa W. was next and had her makeup done at the mall by a true professional.  She looked amazing and so confident!!! I helped a bit in assiting Emily with posing Teresa a bit.

While Emily and Teresa finished we (Kathy, Liz, Jules and I) headed out to hike…what a beautiful country!

After that it was time to get ready for dinner and bocci!  So much fun!

then we all stopped by Julie’s house and surprised Gene with a visit.

Fri-

am workout room

photoshoots

Breanda

Julie

Attempted bike for some and Winery for others

shopping

PF Changs

Pics

Dancing

Late to bed!

Sat-

prep for event

Wendy’s

Event

powow

outback

slide show

Sat am-

Airport with Julie! a Godsend

NO Charge for luggage?!!

perfect flights-

Perfect to be home! 

Excited for our Future~!! and all the great feedback from Cali!!

Quick Catch Up

Hey! I wanted to put down what I’ve been doing the past few days- a CATCH UP of sorts

Tuesday- Yesterday cycle day 11- I was very tired and had BIG BOOBS- meaning ovulation!  Anyhow…I got in a workout however it was a bit of a struggle- I was much weaker than usual. Warm up tan and 14mins on r-bike then…
Back, Shoulders, biceps,
Pull ups
lat pulls
High row
bicep curls
shoulder press
Arnolds
lateral raises
Abs- knee ups on roman chair and on bench
Low back extensions
short run on treadmill (11mins)- focus up on toes with 1min intervals (easy at 6mp; hard at 7 and last one at 8- all hard mins on toes)
Monday- Legs! some highlights Squats- went up to 155×10 for the last 2 sets
Deads- did 1 set of conventional again at 135 and 3 other sets at 135- time to up the weight next workout!!

Sunday- off day- football day; I am still amazed that the Vikings WON! What a come back!!

Saturday- a little over an hour of tennis with the hubby, it’s been a couple months since we’ve played.  His knee’s been bad. He’ll be getting an MRI next week.

Friday- lifted shoulders, calves, some back…I was going to run but never did 🙁

Other than workouts I’ve been super busy tying to clean my house, get laundry done, get packed, etc….
I am excited to get on the plane!  I leave here at 1pm to go get Emily and head to the airport.  We fly out at 4pm to Dallas and then on to San Francisco!  I can’t wait to get there!!

Whoohoo!!! I am so excited!!

Bye for now!! But I’ll try to check in often as we go along on our adventure!

FREE BuffMother! Gathering- November 11-13th, 2010

< !DOCTYPE html PUBLIC “-//W3C//DTD HTML 4.01//EN” “http://www.w3.org/TR/html4/strict.dtd”>

http-equiv=”content-type”>

FREE BuffMother! Gathering- November 11-13th, 2010

Don’t miss out on this chance to train with, socialize with
and learn from some of the most amazing women
on this planet- TEAM BuffMother!

Dates:
November Thurs. the 11th, Fri. the 12th and Saturday the 13th- the main gathering
is on the 13th @ noon.
We’d love for you to come the entire 3 days weekend, but understand if
you can only come 1 or 2 days.

The
Main EVENT- free for all…open to all women!!:

When: Saturday November 13 @ Noon

Where: Pleasanton, CA
Marriott

How: Dressed casual eager to
learn and inspired

Why: You deserve it!! And it is
FREE!!!

For more info email Teresa Williams class=”liinternal”>teresaew@sbcglobal.net

alt=”” height=”569″ width=”591″/>

Hotel:
Marriott of Pleasanton, CA-

class=”liexternal”>http://marriottpleasanton.com/location.htm

For a discounted rate please book under “BuffMother”

TEAM
BuffMother! Events:

All Team BuffMother! members staying at the hotel for the
weekend will be meeting up for FUN informative
FREE Team BuffMother sessions  and events starting Thursday
afternoon thru Saturday.
In the evenings of the 11th, 12th and 13th we will gather for dinner
and even dancing afterward!!

PLUS….**PHOTO-SHOOTS!!** are open to anyone
interested~!!
The GREAT class=”liexternal”>Emily McArthur will be
traveling with Michelle to California!!
Don’t miss your opportunity to have a personal professional photo-shoot
while you are in California!!! MORE
INFO HERE!!

 

Photo-shoots availiable @ BuffMother Gathering!!

Photo-shoots available @ the” 2010 BuffMother Gathering!!” November 11th, 12th, 13th and 14th

I am very excited to announce that professional photo-shoots will be available at our Team BuffMother Gathering!!!  Please book now so that you can get a spot with my awesome photographer- Emily McAurthur!!  Emily is booking shoots for November 11th, 12th, 13th and 14th.
Emily’s Website: www.EmilyMcArthur.com
Emily and I have had several photo-shoots together over the years and most of the photos you see of me online and in my book are by Emily! She is one amazing photographer and by far the most fun photographer I’ve ever worked with!!  Don’t miss this chance to shoot with her while you are at our BuffMother! Gathering in Beautiful Northern California! Purchase now!!  Oh and don’t forget photo-shoots are a great motivator for you to get buff!! Lock in your photo-shoot goal now, Hit is hard for the next several weeks to be photo-shoot ready come November!!!

Purchase Options:

#1-

$300 for a 2 hour photo-shoot- all images  are yours to keep including 10 beautifully edited photos (disc sent to you of images), 4-5 outfit changes, option of change of location (inside/outside) and option of change of background for more info about Emily please visit www.EmilyMcArthur.com

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

#2-

$170/1hour shoot-  no edits, disc of images, 2- 3 outfits
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

#3-

$85 for a 30 minute photo-shoot: 1-2 outfits & all raw images are yours to keep

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

Once you purchase Emily will be contacting you to scheduel your shoot.

If you have any questions please contact emily@emilymcarthur.com

Plus…

Event photos by Emily will be also be available  for sale on an individual basis after the event.

Purchase  now so you get your spot!!!

Thanks,

Michelle

p.s. feel free to join Emily’s Fan page on face book also :http://www.facebook.com/posted.php?id=111737352189067#!/?ref=home

Holy Tired Thursday!


I was sooooo tired yesterday morning and then I realized It’s TIRED THURSDAY! Thursday is one of the hardest days of the week PERIOD! I figured out that my tiredness may be due to a few factors~
I am on my period, c-day 4 today to be exact and I’ve been ignoring that and basically trying to kick it into fat loss gear too fast. I KNOW better than that and should let my body rest a bit more until about c-day 5.
I stopped taking NO2 and Gamma-O about a week ago so that I’d loose the extra water weight they cause me to retain. I felt the energy from taking them…and now without I feel like I could SLEEP at any second. I think the 2-3 pounds of water I retain from taking them is worth it; I hate feeling so tired!!!
I haven’t been sleeping so good. I’ve had a bit too much of afternoon caffeine, so I’ve had a hard time falling asleep at night. I need change that habit…I preach keeping caffeine intake to the am hours and I need to follow that advice!!!
My workout was perfect for my tiredness…I went for a walk with a good friend of mine. Emily is my favorite photographer and she designed my book layout…she made it pretty!! She had her first son last September and he’s so CUTE!!! OMGoodness, for the first time since my babies were little I held a BABY!!! and It was GREAT!!! His blue eyes memorized me!! Emily is going to do a shoot with me in about 1 month~ which brings me to the fact that we are going to do a contest here in the RR. 4 weeks to FIRE HOT for the FOURTH count down starting June 4th, lol!!! Lot’s of 4’s!!! I LOVE IT!!!!
Keep watching for details, I’ll be posting more about it over the next couple days… the sign up starts MONDAY!!! Don’t miss it, because it’s never too late to get BUFF!!!!
Love Ya’ll sooooo much, keep focused on the positive and BELIEVE that you can attain yoru BEST body, life and legacy!!!
You ROCK!!!
-Michelle

Thank You Emily!!

Hey all…
I first off want to say THANK YOU to my Friend, Photographer and Book Designer Emily! Thank You for your hard work on my book…I appreciate your vision and understanding on this project! You made my book a peice of art! Thanks for that…and Thank you for getting it DONE!! Yay!! I am so proud of US!!! Thank You also for your willingness to photograph me whenever I ask, lol! And thank you for your friendship over the past 2+ years! You really are a Sweetheart!

So today:
warm up- push ups, arm circle and reach for the sky’s with TIA! What a little sweetie!

Then a mish mosh of upper body:
bowflex chest press, flys and tris
shoulder presses (standing DB)
push ups (perfect push-ups)
hammer curls
boxing drills
no weight squats and a booty exercise I invented today
and then a walk around the small block (about .5 mi)
tri-kickbacks and dips
a set of 50 crunches

I also did laundry, worked on my website, talked to Lisa S.!, moved the stair master and ab machine out of my living room into the garage, and cleaned my closet a bit smile

The plan for tomorrow is to hit the gym in the afternoon and get a GRAND leg workout! Along with work stuff! BTW- my book is potentially 1 day away from being sent off to the printers~ please pray for me about that!
Thanks~
Michelle