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Running SCARED!

The Warrior Dash is less than 6 weeks away and I’m Running SCARED!! Scared of the race KILLING me!  Literally I am SCARED of failing, feeling horrible in the race and dying of physical exhaustion, lol!!

I’ve been striving to get in my runs lately and feel like I am improving on them each time.  At this point I’ve been consistently hitting it 3x’s a week.  Last night I ran 6 hills despite being so tempted to skip it all together…I am very happy that I did it, but my body is EXHAUSTED from them and the upper body lifting workout I did before it yesterday afternoon.

The weather has been so amazing since Saturday– it’s so energizing!! the kids have been out exploring on our land– playing in the creek a bunch– catching all sorts of tad poles, crawfish and butterflies.  Here’s TIA with a really beautiful butterfly on her arm– simply amazing!!!

 

Anyhow- today I am in Bentonville at our old house–working on a BIG “to do” list that needs to be done so we can get finished with this move/leasing process.  I certainly hope that by mid April we’ll have it DONE!!

Gotta go for now~ I’ll check back in with you tonight after my workout!  Legs are on tap– if you want some inspiration for a leg workout, check out this old blog post of mine– http://blog.buffmother.com/206

16 days to go…

Hey ya…we have just 16 days to go to kick our habits!!
It’s the weekend and that means we have to be even more focused
than during the week.

Today’s workouts, support and encouragement is found here:
SEE BELOW

Tell yourself…

“I will have an amazing CHAMPION weekend–
I will not lose the ground I gained this week!!
NO backsliding, no way!!”

Here’s yesterday’s workout

Upright bike
8 min with 3 intervals
Run on treaddy
10 min with 4 intervals

Then back
warm up on lat pull machine
70×15
80×15
pull ups
med grip 10
wide grip 5
med grip 7
roman chair knee ups 40
free motion lat machine
60×15
70×10
80x4together,6 alternate, 7 alternate

Military
40×15 behind head
50×12 infront
50×10 behind

Rows free motion
70×10
80×10
90×10

Rear delt cable
low
10x10x2
middle
10x10x2

Cable row full rom with shoulder
60x10x2 middle
70x10x2 low

lateral raises
17.5×10
15×10
paired with upright monkey rows same weights

upright rows 17.5×10
Arnolds both arms together
27.5x6x2
one set of Hammer curls between

Bench knee ups to failure
15to each side/15 front/5 pike

Run on Treaddy
21 min total- some intervals at

I feel relaxed and good about getting it done! Can you tell I am trying to make up for pizza and cake I ate at the b-day party??

I am leaning up…I must be gaining some muscle, YIPPIE!! So, I will see. I do however have at least 2-3 pounds I have to drop before the end of the month.

Soooooo Legs are tomorrow!! I love leg day
Go Get’em Tiger!!
Your friend,
Michelle

~~~~~

16 days to go…Persistence!

BuffMother's picture

Fri, 2012/02/10 – 7:16pm — BuffMother

Be Persistent- Never give up!  You will never fail, as long as you never give up. Focus on what you want, learn the required skills, make a plan to succeed and take action.

Your task today is to write down what you WANT!  What do you want your life to be like 1month, 1year, 5 years from now?  What changes do you have to make to attain those desires?

Be honest with yourself and you’ll find a deeper focus that will keep you persistent toward your goals!

 

Today’s Workouts:
Beginner– a 10 min walk (outside is best!)

Experienced– Legs

 

Take 1 to 2 minutes rest between sets 🙂 Up the weights as reps go down
 Squats
4 sets total: set 1 of 10, set 2 of 8, set 3 of 6, set 4 of 10
Smith Lunges
4×10, 8, 6, 10
Butt Squats
3×10- for your glutes/hams
Knee Extensions
4×10, 8, 6, 10
Leg Curls
4×10, 8, 6, 10
Walking Lunges
2×10-15 -focus on front leg to hit butt
Calf Raises
3×10

NEVER GIVE UP!!~

Love ya, Michelle!!

 

~~~~~

EMAIL for day 6; 16 days to GO!!

BuffMother's picture

Sat, 2012/02/11 – 11:50am — BuffMother

Hey ya…we have just 16 days to go to kick our habits!!
It’s the weekend and that means we have to be even more focused
than during the week.

Today’s workouts, support and encouragement is found here:
http://therallyroom.com/node/51825

Tell yourself…

“I will have an amazing CHAMPION weekend–
I will not lose the ground I gained this week!!
NO backsliding, no way!!”

Go Get’em Tiger!!
Your friend,
Michelle

“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

July is Focus on Solutions month~

In my TEAM BuffMother! Rally room~ July is Focus on Solutions month~

Today’s topic was “Focus on Solutions” NO TIME!

As mothers I think we have the least amount of time of any species on earth!! Weather we work outside the home or work as stay at home MOMS…there is hardly time to breath most days.

Time management is a lot like MONEY management, since time is MONEY in a way. How do you spend your time? Is it on things that will matter 5-10 years in the future or things that can wait (like cleaning, landscaping, shopping, etc.).

I have gone through a few seasons in the last 4 years regarding this issue.
1- CHAOS season- this started about when I had my twins until they were about 1 year old. It was filled with EXHAUSTION, a mental to do list always at least 5 items long (change Tia, feed Tia, change Gracie, feed Gunner and Gracie, change Layla, feed Layla, wash bottles, do laundry–on and on) ~ I was MOMMY 24/7= surviving on little to NO sleep for MONTHS on end. But at about 5 months in, I joined the gym and was able to have an “escape”…some days we’d get to the gym and one or more of the 4 wouldn’t cooperate and NO workout happened. At first my time window was about 30 mins, but as the twins got bigger that turned into 1 hour and eventually by the time my twins were about 8 month old I was up to 2 hours at the gym!! (that long of a day usually included tanning) . I didn’t have the time to go to the gym as I had a MILLION things at home to do, but I don’t think I would have survived without that mental break. So if you have small kids and have the opportunity to use a gym with childcare- DO IT!! It may save your sanity!

2- Controlled Chaos- this started when I started training some clients in the gym…I would workout and/or train someone, come home get am NAPS and feedings done, have lunch, do chores– play with kids, get afternoon naps done… then go back to the gym to train clients or workout. I fit in about 5-10 hours of training clients each week this way. I enjoyed this season because I KNEW God had a PURPOSE for me as a trainer. Plus at the time we needed the extra money…and with it I was able to hire a cleaning lady to come once every 2 weeks . I could have argued that I had NO TIME to workout, but I still DID it. This was also during my “contest” era. I won 5 NPC figure titles during this time.

3- Computer Chaos- This started when I founded www. buffmother.com in Jan of 2005. I shifted gears from training in the gym to trying to help every woman in the world through buffmother.com. I had no clue about websites and spent many hours doing it all by myself. I had no money to pay someone to help, but I was determined to get a website up and running. I built a decent site and then started pouring time into trying to help women with my story and success tools. All the while I still had 4 kids at home full time! And Gunner was going to start kindergarten in the fall. During these almost 2 years I still managed to workout almost every day~ and then at night worked on my website answering e-mails, training online clients, building our Yahoo group. I still had NO TIME but made time.

4-BUSINESS FOCUS- this started this year and has morphed into an entirely different animal for me. This march I enrolled my kids into full time daycare so that I could WORK on my book, etc…. THIS has been the toughest time in my last 4 years to find time to workout. I feel guilty to take the time away from my workday and I feel guilty to take the time away from my kids when they are home. I have to remind myself that it is OKAY to take time for ME! Most days I have fit it in!! NOW this month I’ve move back to part time day care…as I missed my babies too much (plus the cost of 3 kids in full time was CRAZY!!). I also have to remind myself the sacrifice I am making NOW will pay off into a new SEASON where I will be free to EXERCISE more than EVER!! I still have TIME to workout, but I have chosen to take a BREAK so I can move into the NEXT season of my life!!

I guess in all of these examples it comes down to decisions. What do you DECIDE to do with your time?

What tools do you use to get things done?
Are you good at “saving” time by not overextending yourself? or do you need to learn to say “no” to some things?

I have said it before and I’ll say it again I wish I had 40 hours in every day!! BUT since I don’t, I have to sacrifice and work with the SEASONS in my life to make the next season the even BETTER!!

What are some of your thoughts on Solutions for NO TIME?

-Michelle

I feel about 80%


I was sick yesterday along with my dear little Gracie…sort of a 24hour flu thing.

I am feeling much better today…I was able to sleep in a bit this morning and take my time getting to the gym. We got there at about noon. Then at the gym I had times where I had extreeeeem exhaustion….very weird for me.

But I had a great workout and know that tomorrow I will be at 100%!!!

Upright bike
8 min with 3 intervals
Run on treaddy
10 min with 4 intervals

Then back
warm up on lat pull machine
70×15
80×15
pull ups
med grip 10
wide grip 5
med grip 7
roman chair knee ups 40
free motion lat machine
60×15
70×10
80x4together,6 alternate, 7 alternate

Military
40×15 behind head
50×12 infront
50×10 behind

Rows free motion
70×10
80×10
90×10

Rear delt cable
low
10x10x2
middle
10x10x2

Cable row full rom with shoulder
60x10x2 middle
70x10x2 low

lateral raises
17.5×10
15×10
paired with upright monkey rows(thanks Juls)same weights

upright rows 17.5×10
Arnolds both arms together
27.5x6x2
one set of Hammer curls between

Bench knee ups to failure
15to each side/15 front/5 pike

Run on Treaddy
21 min total- some intervals at firts going from 8 to 9 mph
then 6 min steady at 9.5 mph recover for 2 min then one min at 11.5 and then cool down for 2 min

I feel relaxed and good about getting it done! Can you tell I am trying to make up for pizza and cake I ate last night??

MY weight is still 130, this amazes me because I am leaning up…I must be gaining some muscle, YIPPIE!! So, I will see. I do however have at least 2-3 pounds I have to drop before the contest, but being 7 weeks out, I am not worried about being able to do that. The only thing that makes me want to lean up sooner is out trip to Vegas March 4th(which is not set in stone yet Sad )

Soooooo Legs are tomorrow!! I love leg day

TGIF!!!
-Michelle