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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

most snow?

Ok, first off I am in shock! Woke up to the biggest snowfall of the year this morning~ INSANE!

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Yesterday I had a RECENT cardio record!! I’m so proud of myself for doing it!  I have a big time “hate” for aerobic training, but all the research I’ve been doing concerning my track training has inspired me to TRY to improve my VO2 max.  Anyhow~ I got in a total of 1 hour and 18 mins of cardio (although 10mins was walking–so I’m not sure it officially counts as my hr doesn’t get elevated much from just walking??)

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Today’s workout will be CHEST, TRIS and ABS + intervals on the BIKE.

Tomorrow I’m hoping the weather may clear up and snow melt enough for us (my kids and I) to visit the track in the afternoon??  If not tomorrow we will do it on Sunday!  I need to test out my quad/hip flexor a bit.  I’ve been babying it since I strained it 2.5 weeks ago.

 

I’m off to get my bills paid and work on paperwork– it’s so much fun I save it up for months to do all in one day, LOL!! Speaking of bills~ do you know how much it costs to buy shoes for a family of 6? Including 3 girls?

Here’s mine with their new shoes (although only 1 pair worked- the other 2 will have to be exchanged)

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Cycle day 20 today~ Weight 128 woke up well this morning; not hungry but forced myself to eat 3 eggs this morning, plan to drink a pot of coffee today–it’s one of those days! ; feel up to organizing–that’s totally hormonal for me ; I do have energy even after my big workout day yesterday!!

 

Have a super FRIDAY!!

Love,

Michelle

"Thin in 30"- Day 22

“Thin in 30”- Day 22

It’s our 4th and FINAL week of the contest!! BE SURE to kick it in!!! 

Attached you will find the workout PDF for download~ LET’s Be RELENTLESS!!!

Thin in 30 – Week 4

Workout:

DAY #22
“1 minute Intervals”
20 mins total: (7 hard mins )
3 min. warm up
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
4min. cool down

Some EXTRAs you can add today are- sprint drills and walking lunges AFTER your intervals-

Drills/Plyo/Intervals/Cardio:
High Knee progression plus butt kicks Running Drill
Paw the Ground Running Drill
Running High Knees Running Drill
Skip High Knee Paw ground RunDrill
Skipping High Knees Running Drill
Walking calves RunDrill
Walking High Knees Running Drill
Walking Shin RunDrill
BuffMother! Hip Flexor drill

Today’s Diet Focus:

Up your veggie intake- especially GREEN VEGGIES

Ideas:

The way I get 3 in a day is to start my day with a GREEN, focus on eating greens for my “snacks” and having greens with dinner.

Greens are so good for your digestion, your body’s acidic balance, for nutrition, for energy, etc….
My favorite Greens lately are:
Cucumbers,
Peppers,
Green Beans,
Radishes,
Asparagus,
Brussels Sprouts

Others I eat quite often include:
Stir fry veggies,
Spinach,
Romaine Lettuce,
Green and Red Cabbage
and Spaghetti Squash

Get after those greens~

They are SO good for you and REALLY help lean you up!!!
YUMMY!!!

Greens list

Here is a HUGE list of what I consider GREENS-

  • Alfalfa Sprouts
  • Artichoke Hearts
  • Arugula
  • Asparagus
  • Bamboo Shoots
  • Bean Sprouts
  • Beet Greens
  • Bock Choy
  • Broccoli
  • Brussels Sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Celery Root
  • Chard
  • Chicory
  • Chives
  • Cilantro
  • Collard Greens
  • Cucumber
  • Dandelion Greens
  • Eggplant
  • Endive
  • Escarole
  • Fennel
  • Green Beans
  • Hearts of Palm
  • Jicama
  • Kale
  • Kohlrabi
  • Leeks
  • Lettuce
  • Mache
  • Millie lettuce
  • Mushrooms
  • Mustard Greens
  • Okra
  • Onion
  • Parsley
  • Peppers (any color)
  • Romaine Lettuce
  • Radicchio
  • Radishes
  • Sauerkraut
  • Scallions
  • Snow Pea Pods
  • Sorrel
  • Spaghetti Squash
  • Spinach
  • String beans
  • Tomatoes
  • Water Chestnuts
  • Wax beans
  • Yellow Squash
  • Zucchini

 

Hope that helps,

Michelle

Leg Stretches

Some quick legs stretches by BuffMother!

Category:

Howto & Style

Tags:

 

Outline:
Touch your Toes Stretch
Lunge Stretch
Quad Stretch
Shins & Ankle Stretch

Transcription:

Afterwards (your workout), it’s great to stretch out. So let me just show you some very quick, easy leg stretches to do.

Ok, the old standby, touching your toes. Make sure you practice keeping your lower lumbar curve in there. Go down, touch your toes like this, keep your head up. You can pretend like you’re almost doing a deadlift, but you’re just stretching. You’ll stretch those same muscles you worked during that exercise.  Then come back up, give yourself a break for about 10 seconds, then you can just do a traditional touching your toes exercise. You’ll feel this really nicely in your lower back. And in your hamstrings also. Try to get to the point to where you can touch your toes, grab your toes and pull yourself down, that’s a great hamstring stretch.

And then of course the lunge stretch. It’s basically how we were doing our lunges, but now we’re just exaggerating the motion a little bit. Really stretch those muscles that we used. I don’t ever stretch before I lift, really not an extended amount. I don’t spend a lot of time on it prior to my workout. I typically do my stretching post workout. My tendons and ligaments are already loosened up and injuries are prevented. Switch your leg, come back down, stretch.   On this one you can keep your leg straight out, you can bend your knee, and stretch that way. You want to sit up and use that stretch to your hip flexor. It’s a very versatile stretch. The key here is still to try to keep your knee over your ankle so that you don’t hurt your knees. Knees are very sensitive joints for a lot of people because they get abused. So we need to prevent any abuse in our workouts so we can strengthen them and make them stronger, more durable than they’ve ever been before.

Ok, so now quickly I want to show you how to do a quad stretch. A lot of people have a hard time stretching their quads because of the typical ‘pick your leg up like this’. But it is hard to do, hard to balance. A really nice easy way to stretch the quads is to get down like you’re going to do the crab walk, tuck your heels under your butt, and just lean forward onto your legs. Now this could possibly be said to be hard on your knees, but if you don’t push too hard you don’t have to kill yourself over this stretch, just let it feel the stretch a little bit in your quads. You can angle over and push more weight on your right leg, feel it in your right leg a little bit more. Come down feel it in a little different area, like this. Same thing with your left leg. It feels so good after doing those squats and those lunges.

And then, if you come back up, like a little frog, this is a great exercise for stretching your ankles and your shin. You lean your weight on your right foot, stretch around, and rotate it around. You can feel it so nicely in your shins and also in your lower knees. That’s a very important area that gets neglected some times. So just rotate around on your heel a little bit. It feels so good after that workout. Then come back up, nice and slowly. Good job.

Sore Booty JOY!

I have a sore booty today~ OH JOY!!  I love a sore booty…it is a sign that I accomplished the goal of my leg workout!  Glute muscles have always been a challenge for me.  My natural body has a very small booty~ the booty I have is manufactured by hard work and tons of consistent effort!

Here’s a quick run down of yesterday’s leg workout- the smith lunges were the finishing touch that got me sore.

Legs:

Warm up ran 5 mins on treadmill
Squats
45×10
95×12
135×10
155×10
175×8 (most reps at this weight in recent past)
135×10

Dead Lifts
55×15 warm up set
135x2sets

Seated leg press- 2 sets
Hack squats- 2 sets
Calf rasies- seated- 2 sets
Smith Lunges-
90×10
140x10x2sets
90×10

some between set stuff:
Explosive bulgarians
side lunges
Cat/Dog stretches
Roman chair knee ups- 1 big set
Lower back extensions
Calf streches
Hip flexor stretches

foods:

P: Chix (2), protein powder, hamburger (taco meat), Slim Jims
C: Rasins, Chips (corn), Carrot
F: Dressing, Olives, meat fat, pumpkin seeds
G:Salsa, Lettuce (romain)
T: 0!!

totals= 5, 3, 3.5, 3, 0 ; Grade A for the day!

Monday’s hormone report: Cycle day 5, weight- 130, small bloat- from bad eating on Sunday, good mood, great focus, low stress, high energy, some pain in abs- sore from sprints and quads, sciatic a bit worse which means time for a leg day, during workout no sciatic pain- a bit of lower back tightness and rt. hamstring tightness, Yes I was hungry in the evening and as I tried to fall asleep, slept GREAT, good libido, a few zits

I’ll be back with Today’s report later 🙂  Tennis , a back lifting workout and a short run are on taps!
Hope you can find joy in a sore booty like I can!!

Love ya,

Michelle

UFC tonight!!!


A couple hours after my workout I got SOOOO Sleepy, so I went to bed and got a nap!! Thank GOODNESS!!

BECAUSE– we are watching the UFC PPV in 10 mins!! So it will be a late night again….

here is my leg workout
warm up 11 min
Squats
45×15
95×10
135×10
155×10
175×3
155×10
135×10

Dead lifts (stiff leg)
135x12x2

1 set walking calves
2 sets seated calves- 90#x12

45degree hip sled
no weight except for sled aprox 100#x30
90×15
140×10
140x15x2 shorter motion, shorter stance booty focus

knee extensions
95×10
135x10x3

hip flexor (multi hip)
55x10x4

Overall it was a good workout~

Have fun tonight I am excited for these fights!!!
-M