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My mental limits- Shine in 49: Day 17

The power of our mind, constantly amazes me~

I pride myself on being a person who continually strives to challenge myself…but my husband pointed out to me today that I was NOT.

I had a glaring “Mental Limit” that was interfering with my workout. I love benching and have always dreamed of benching “plates” (135#)…. For many years I had been trying to get to the point to where I could. Well, I reached my goal about 3-4 months ago. I HAVE been able to bench and do several reps at 135#. Since reaching this “milestone” I have not once though about even attempting to lift any more than that. I had “set the bar” at plates and put a mental limit on myself!
Well…next time I bench I WILL try to lift MORE~!! AND I am going to keep in mind how easy it is for us to place mental limits on ourselves.
I need to stop thinking and saying “can’t”……. But instead say “let me try”!!!

YOUR workout for today is to make up any missed workouts from this week~

Here is the workout I did today:
Warm up
r-bike 10 mins
chest press: for warm up
70×15
90×10

Bench press
45×10
95×20
115×10
135×4+2 with assistance
135×4+2 with assistance
115×10

Incline Bench- Hammer Strength Machine
90x10x3 sets

Old School Sit ups between sets – 2 sets

Hammer Strength flat wide bench
90×10

then I realized we only had 25 mins left for childcare and decided to RUN

Treddy incline at 3%
Walk 2 mins @4
run @6 (easy)
3- 1 min intervals at 8mph- easy mins at 6
4- 1 min intervals at 9mph- easy mins at 7
1- interval at 10
then 3 more mins of running between 7-8.4mph

It was a good one!!
Have a nice day~
-Michelle

p.s. Here’s a video of “how to bench press”

Sizzlin' in 6 day 12~ Buffing Begins!

HI!! It’s Day 12 and time for LEGS once again– we are going to do the same workout we did on Day 9 ( www.blog.buffmother.com/s6day9 ) . It’s the LAST time you are going to do this workout during the contest….MAKE IT COUNT!!

Well Yesterday, my 11th day of “Sizzlin’ in 6” was a great one!!…my brain is finally working and I am motivation is HIGH.  It was cycle day 5 and time to BUFF my body!!! I am going to keep taking creatine through this buffing phase~ my weight is 128.   Buffing began with a GREAT leg workout~ yay!

warm up- Rbike 10 mins

Squats
45×10
95×10
95×10
115x10x2 sets

Sissy squats
3 sets of about 20 reps

paired with Dead Lifts
45×10
65×10+10conventional x 3 sets

45 degree hack- 2 sets High reps low weight- just machine
paired with Seated Calf raises
95x10x2 sets…started cramping here.  I took Creatine pre-workout and I do better taking it post workout due to cramping.  I need to remember that!

Smith lunges
50×10
70x10x3 sets

paired wit Butt Squats
50×10
70x10x3
in between set here I did some abs on a decline bench- it irritated my back, so I had to take it easy the rest of my workout

Knee extensions
110×10
150x8x2
130×10

leg curls
70×10- my lower back hurt on these…so I called it quits.

Oh and here’s a quick summary of Wed’s- Chest, tri workout:
warm up bike and some chest press
Bench- I did a pyramid-
45×20
95×10
115×8
125×5
125×6
115×10
95×10

other exercises:
Incline hammer strength machine
Incline Flys
Skull Crushers
ABS

I also got to spend some time relaxing outside and watched some more of “24” we are now on season 3 :).  It was a GOOD DAY!!

I’ll be back to post about today in a bit~ it’s FRIENDLY FRIDAY!! REMEMBER TO BE FRIENDLY TODAY!!!

your friend,

Michelle

p.s. if you are wondering here is a video of  BUTT SQUATS~

Sizzlin' in 6~ WEEK #2 (day 8): "D" is for Determined!

D is for Determined!

 

I am so DARN DETERMINED to get to my goal!! I love that feeling of FOCUS!!!
DETERMINATION is a GREAT thing!!!

“The difference between the impossible and the possible lies in a man’s determination.”
-Tommy Lasorda (American Baseball Player and Coach, b.1927)

“Some are destined to succeed, some are determined to succeed.”
– H. H. Swami Tejomayananda (Indian , b.1950)

“We must remember that one determined person can make a significant difference, and that a small group of determined people can change the course of history.”
– Sonia Johnson

My determination led me to workout hard again today!!! I am on fire!!
I hope you are equally DETERMINED to get your workout done and make it better than your last one!!  Lift heavier, push harder and focus on getting results at the gym!!

Here’s a download for this week’s workouts:
week 2

Today’s workout is:

Upper body, ABS and Intervals

Be sure to start with a warm up- 10 mins on the recumbent bike is a great place to start

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
EXERCISES DATE        
UPPER BODY          
#1-Chest press or Push ups regular or on knees lbs.        
3 sets to  failure reps.        
#2-Rows- machine or bent over holding dumbbells lbs.        
3 sets of  10 reps reps.        
#3- Tricep machine or Chair dips- for triceps lbs.        
3 sets of 10 reps each reps.        
#4-shoulder press machine or DB Shoulder Press lbs.        
3 sets of  10 reps reps.        
#5-Bicep machine curls or DB Bicep Curl lbs.        
3 sets of  10 reps reps.        
#6-Cable tricep push downs or Tricep extension lbs.        
3 sets of  10 reps reps.        
#7-Standing Lateral/Side shoulder Raises (flies) with DB’s lbs.        
3 sets of  10 reps reps.        

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

Then intervals like these:

Stair mill
15 mins of intervals
hard mins at 8 and 9 easy mins at 6
+ 8 mins on r-bike

Today’s Hormonal Timing (HORMONE CHARTING):
1- what cycle day is it for you? 2
2- what was your weight today?128
3- do you notice any water retention in your body? if yes, where? yes everywhere
4- are there any “other” factors of importance to note about your weight gain or loss today? I am looking leaner every day!! My tummy is shrinking big time! FUN STUFF!!!

BE DETERMINED to reach your goals!! And remember that together we CAN change the world for the better!!! We can help every woman become their best

Love,
Michelle!!!

2 better days of eating

HEY!! My confession to you worked! I’ve now had 2 better days of eating…I’ve been eating my P’s and G’s …along with my 3 fats,  4 boosting  carbs and a daily treat 🙂  I’ve been doing GREAT!

Tonight Travis and I got in a good chest workout:

Chest press
Bench
Hammer Strength Bench
knee ups
Dips
lower back extensions
Roman chair knee ups

Just now I finished eating my post workout meal of chicken cashew stir fry with brown rice- VERY GOOD!!

It’s been dark and RAINY here all day~ But I’ve been actively working on my PMA!  I listened to a message about the “Garden of our Mind”…so I’ve been weeding all day Gardening  AND  it’s been working!! Amazing since it’s cycle day 23 (one of my worst days)!  God is so good!!

Gotta go for now~See ya tomorrow!!

Love,

Michelle

The Countdown… 13-12-11

The countdown!!! 13-12-11…to my AZ  trip is ON!! and so is buffing!!   I would really like to get a couple pounds off this body in time for my trip and ADD some CARDIO fitness to my HEART & Lungs in the process.

So my thought was to do a little tiny bit of running- I think I’ll start with a slow mile 🙂  I’ve been avoiding cardio and any jarring activity due to my sciatic injury (which started in Dec-which I think may have to do with my L-5 disc from MMA class)- the past 4 months I’ve really not RAN and I’ve barely done any other cardio.  the past couple weeks I have started to do a bit more upright bike and stair mill….but now I think I’ll add in a tiny bit of running and more intervals on other low impact equipment.  My butt/hip/back is still bothering me (but it’s way better than is was in Jan/Feb/March) especially when I rise from a sitting position and often times sitting itself is VERY uncomfortable.  So I stand most of the time these days- which is a good way to burn extra calories 🙂

Fitness wise I have really made strides the past month!! I am lifting HEAVY and I am being very consistent!

Yesterday was a great Back, Shoulders, biceps workout -here’s how it went (sorta, I am trying to remember this as I type)

warm up- HOT van drive to gym, lol!

cybex lat pulls
110×15
150×10
170x8x2sets

sit ups with med ball
40repsx2sets

One arm DB lat rows
45×10
60x6x3sets

pull ups- underhand
8

Hammer Strength one arm at a time low row
45×15
70x10x3

lateral raises with 10#plates- various angles
2 sets of 20 reps

Hammer strength bicep curls
45×15
55x10x3

Shoulder press (hammer strength)
50×10
70×10
90×10

Seated rows
110x10x3sets

lower back extensions- focus on booty (bending hips UP with concentric and contracting glutes in eccentric movement)
25repsx2 sets

core stuff in between sets:
Knee ups on roman chair
2 sets of approx 50 reps (some to each side)
Ab wheel
20 reps

t-bar rows 1 setsx45#

That was it!

After my workout I got to chat with LISA about her contest, FINALLY!!  And I also got fired up from our SPARKY BRENDA!! She’s is on fire and lovin’ life right now!!  I can’t wait to see her compete in a few short weeks!!

OH an if you missed my RADIO show yesterday morning- the podcast is up now- you can listen here:

toginet.com/shows/themommymentor

This morning I get to chat with Teresa W.!!  I love her!! 

Okay, gotta go do my little run before my call!!

**EDIT**

i did the run-

http://www.facebook.com/video/video.php?v=10150200281175055&saved#!/video/video.php?v=10150200281175055

I am heading OUT for a tiny litte run~ just a
mile…it’s been a while for me! Wanna JOIN IN? Let’s start running again together?!
ran around the block 2 times- my block is about .65miles
first lap 5:30, second lap 4:20 so just under 10 mins for both laps.
I plan to try to run every other day or every 3rd day.
GO FOR IT!!

Mighty Monday +POA!!

HI YA- My mighty Mothers!!!  I’ve been going strong all day and love how much I’ve accomplished- It’s truly been a Mighty Monday!

my workout today went like this:

warm up
chest press 70×20, 90×12

bench
45×10
95×10
115×9
125×6
125×5
115×7

Standing lateral raises
10#plate ea handx20 repsx2sets

Hammer Strength seated incline press
90×10
110×6
130×5
90×9

knee ups on roman chair- 2 sets

Cable flys
30#x6 together+10singles
paired with
Posedown bicep curls
30#x15 reps

40x6togther+6singles x2 sets

Tricep push downs
80×15
95x10x2sets
90×10

Ab wheel
20, 12

Ab roller
2 sets straight
1 set to each side

Dips 7

+3 vacuums–more of these later!

no cardio yet…it’s finnally sunny here so we may go for a walk

This week’s POA- Keep lifting Boosting style, keep it sexy, keep taking pics and too keep vacuuming!!
M-Chest
T-legs
W-back
Th-chest
F-legs
Sa-back
Su- just 11 mins of something- pracitcally off

today is cycle day 23 and Boosting is going great for some reason…I really think my body loves me this month 😉  I love my body!! I show my love to it by treating it to workouts and good food!!  LOVE YOUR BODY and it will love you back!

BE a MIGHTY MOMMA today!!

Love,

Mighty Michelle

Happy May Day!

I love the Month of MAY~ it means Summer is on its way and that Spring is ON!
Have any of you ever really celebrated May day? Giving MAY DAY baskets to your neighbors sounds like a great tradition that I’ve never participated in, lol! Maybe next year I’ll try it?

Be sure to have a HAPPY MAY day and take some time today to make some GOALS for MAY…kinda like new years resolutions, but just for the month of MAY….here are some of mine:

*Read my Bible daily- good stuff!
*Get taxes done (extensions are great, but you still have to do them eventually)
*Workout EVERY DAY IN MAY! Join me and commit here: “Every Day in MAY!”
*Get my house carpets cleaned
*Get my Van cleaned up- a detail would be nice

I’ve had a ton of e-mails and questions lately about my training program and what’s my “secret” if you are curious~ check out my article up on BB.com– check it out “Hormonal Timing”

I’ve had a great couple days of workouts!!!!!!

I had a killer leg worktout
Warm up tan and stairmill 5mins
Squat
Deads
Calf rasies
Leg press- just one set-it hurt my sciatic
Leg extensions
Leg curls
Smith Lunges
Butt Squats
Walking Lunges
ABS on lower back extesnsion machine and some lower back extensions too
Knee ups on roman chair

Then today was and another good one- I timed it and it was 1 hour total:

11mins on stairmill warm up with some intervals 55 floors total- lots of various movements and half the time I didn’t hold rails- I felt GREAT!

Chest Press
Bench
Bench dips
Flat bench Iso lateral Hammer Strength machine
Cable flys
Bicep pose down cable curls
Wide lat  pulls on cable- did these just cuz I was already hogging the machine 🙂
Abs: Knee ups on roman chair- 3 sets, hangning sit ups, lower back extensions

11mins on stair mill intevals- these were harder I held on the entire time- easy mins at 1min @ 6 hard at 8 for 2 mins last interval at 10 total floors 67

My plan for MAY is to attack!!! I am going to have a super month and HIT IT hard!!!  My birthday is about 43 days away and so it’s time to get serious about planing someting for it- I’ll be 35- a milestone….my celebration should ROCK!!!

Be Relentless~~
Michelle

1st Day Back!

 

Hey all, it was my first day back at the gym today in 8 days…felt good to be back to doing something 🙂 But frustrating because I am at only about 70%.  My left sciatic is such a bugger!  My back is much, much better but my BUTT is SLOWLY healing up. 

In fun news I got my hair done today and my hair lady is pregnant, she’s having a little baby boy!  I think that rocks!!

Anyhow, I toyed with the idea to do my testing today, but it didn’t happen.  I plan to go ahead and do a set of test tomorrow, but will be substituting for the run for sure.  I may then opt for doing it for real on friday.  By then I should know better on if it would KILL me or not! Tomorrow will tell me a lot on where I am at with my health.

Here’s what I did;

warn up 4 mins
chest press
90x10x3 sets
1 light set leg curls- just to test my butt- it hurt a bit
stretching side of hip between sets

bench press
45×10
95x10x3sets
some abs, stretching, dips, in between sets

wide flat bench Hammer Strength machinw
90x10x3
leg raises between sets 10 on each leg
 

Chest fly machine 60x10x3 sets
Standing side leg raises between sets

back extensions and some abs on the back extension machine

Walk/run on treadmill 14 mins total- run only at 6mph and for 8mins total

r-bike another 8 mins

Stretching/rehab exercises

Cat/Dogs
Press up on tummy to stretch abs and low back strenghtening
Streth glutes/hips
Hip flexor stretch
laying adductor v-s- these hurt even on the Adduciton part- that’s new
laying side leg circles
standing leg rotations
back bends
supermans

That was it!!

Food was 100% perfect.

I’m heading to bed early tonight, I didn’t sleep well at all last night!

"wanting to" becomes DOING IT!

9 days till Christmas!!  and Grandma is on her way….my kids are so excited!!!  I am excited too, but have lots and lots to do before the holiday!  I was engulfed in Gracie’s birthday and now I am prepping for my “day in the life photo-story” interview with the paper on Friday, that I must force myself to get some FOCUS on Christmas! 

Anways guess what????

After years of “wanting to” I finally did it! I took my first MMA class…it was so fun!!!  For those of you who don’t know….MMA is mixed martial arts…are you familiar with the UFC?  it’s basically training that encompasses boxing, kick-boxing, grappling (wrestling), ground fighting, submissions, etc…
We did some mitt hitting/boxing training yesterday 🙂

And today I am sore in weird places from it, like my rib cage?  and CALVES! wow- we did some major jumping drills.  Let me see if I can remember what we did:

tabata intervals 20 sec on; 10 sec off 5 rounds of each exercise:

Burpees
Staight punches on heavy bag
Kettle ball squat/front raises- 15# KB one arm each round- I should have gone a little heavier on these
Hooks on heavy bag
Squats on Med ball as fast as possible- hands up by face- man that’s low!

Kicks on heavy bag
Jumps touching knees to palms- these were totally killer!

Mitt hitting with trainer (3 or 4 rounds total)- learned how to do several combinationsusing the following: jab, straight, cross, hook, uppercut

While the other girl hit with trainer I did coordination training with:
Double end speed bag
Speed bag

Then we watched a video of the trainer’s fight she had over the weekend…it was very cool to see!  She’s a little firecracker!

After the training I went directly to the gym…I lifted a little back, bi, shoulder and abs then ran intervals on the tready

Assisted pull ups (2 sets)
paired with weighted roman chair knee ups (20 pound DB between feet)- 15, 10+more unweighted
 

Cybex Lat pulls- 3 sets
paired with knee ups on bench
 

hammer strength bicep curl machine 3 sets
paired with shoulder press machine- 3 sets
 

Bicep focus inverted pull ups (2 sets)
paired with T-bar Row- 2 sets
 

abs on ball 2 sets
paired with db bicep curls 2 sets

20 min running intervals at 8, 9 and a couple at 9.5mph rest mins off for 20 sec then 40sec at 7mph

Well, i am off to clean, shop and workout before Grandma arrives…she spent the night in Council Bluffs so she’ll be here in around the time the kids get home.

Have a super stellar day!!

Love,

Michelle

Birthday COUNTDOWN is "ON, like donkey KONg!"


Hello my dear sexy friends, today is May 14th – One month is left until my 34th birthday and that means my Birthday COUNTDOWN is “ON, like donkey KONg!”

I got CRACKED at the chiro this morning and I HOPE my spine will stay in line~ he said I had a BUNCH of bones “OUT”…probably part of why my back and neck have been hurting, DUH!

Today was my 16th day of working out in a row and I’ve got some major MOJO!!! I FEEL GREAT!!! I hit the gym with just an hour of childcare left so my workout was FAST~ here’s what I did:

Warm up r-bike 5 mins

chest press- just for warm up
75x15x2sets

bench press
45×10
95×10
115×10
125×5
125×6
115×6

Tricep extensions- skull crushers
55x8x3sets

Incline flys
30’sx10
35’sx10
40’sx10

knee ups on roman chair 30reps

DB bicep curls
30’sx8
35’sx5
BB bicep curls
55x10x2sets

Incline Hammer Strength press
90x10x3sets
knee ups on roman chair 30reps

Stair mill–
18 mins of intervals most at level 10 and rest at 8– total of 116 floors

TIME WAS UP!!!
-Michelle