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28 days of Christmas: Day 15

XMAS Day 15- PHASE 2 begins with “LEGS”!!!  challenge=change~!

Well today is our first day of phase 2 for our “28Days” of Christmas Challenge~ and if you look at the workout, the exercises are basically the same just in BACKWARDS order!!  It’s amazing how doing a workout backward from time to time really creates some nice results.  Typically though it’s best to do the BIGGEST exercises first, but for these 2 weeks we’ll switch it up!  I call it “PRE-exhausting” your muscles 🙂

FUN, FUN!!!

Here are the details~ and as always you can find all of this info in the download you were sent when you entered the contest.

 

“FCH” Workout Log~Phase 2 ( the second 2 weeks)
FCH Ph 2
MON
TUE
WED
THUR
FRI
SAT
SUN
Week 3
Lift Lower Body
ABS
Lift Upper
Intervals
Off
Active rest- Walk?
Lift Lower Body
ABS
Lift Upper
Intervals
Off or extra cardio
Week 4
Lift Lower Body
ABS
Upper
Intervals
Off
Active rest- Walk?
Lift Lower Body
ABS
Lift Upper
Intervals
Off or extra cardio
Exercise
DATE
 
 
Leg Day
 
set 1
set2
set 3
10 min
Warm up
Pre-
Walking Lunges
lbs.
Exhaust
2x30steps
reps.
abs
between sets of lunges
2sets
#1
Leg Curls
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of leg curls
2sets
#2
Leg Extensions
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of leg extension
2sets
#3
Dead Lifts
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of dead lifts
2sets
#4
Squats
lbs.
3×10(buffing); 3×6 (boosting)
reps.

 

XMAS Day 15!!! ~ As we head into the final 2 weeks prior to the Christmas~ REMEMBER:

Challenge=Change…
Our bodies are master adapters. The more we challenge them the more they change to accommodate those demands. The good news about this is that if
you continually challenge yourself, your body will change. The bad news is….that if you don’t continually challenge it, it will stop changing and may even
regress.

There are 5 main ways to change workouts to cause them to be more challenging:
Intensity
*How hard are you pushing?
*Do you push yourself to the MAX each workout?
*Do you only ever “go through the motions”—social exerciser?
*Do you vary your intensity to get different results?
*Do you like to take your time?
*Do you like to “get it done”?

Frequency
*How often do you work out?
*How often do you lift each body part?
*How often do you do intervals?
*How often do you do other fitness activities?

Duration
*How long do you workout at a time?
*How long are your lifting sessions?
*How long are your intervals?
*How much other time do you devote to fitness activities?

Mode
*What type of activities do you do? Do you cross train?
*Are you training for a certain sport?
*What lifts do you do for each body part?

Rest intervals
*How many “rest” days do you take?
*How much time between each lifting set/exercise do you do?
*How much time between hard intervals do you “rest”?
*How much time do you “rest” each day?
*Do you purposely take time to “de-stress”?

“The path of least resistance leads to a poor reflection in the mirror.”

Procrastinator Michelle! S6day17

I am posting right now because I am procrastinating…I have to work on some tax stuff that I’ve been putting off for MONTHS, but with taxes due at the end of May, I guess I MUST get them done soon 😥

Procrastination is an art form in my opinion…I do things when the HAVE TO be done, not a moment sooner~ it’s my way to manage my time, lol!! I use this skill for so many things besides taxes. A couple of of my favorite applications for procrastination is Dishes, Laundry, Shaving, and Bills. Why bother doing a few dishes??? I need to wait until the entire counter is covered and I have plenty to easily fit into the dish washer. That way I don’t waste time trying to find the perfect dishes to fit.

Why do 1 load of laundry?? I wait until I can do at least 6 at once. I do all the washing and drying~ then later I fold all 6 loads~ the I put all the clothes away at the same time. Doing 6 loads at once saves time!

Procrastinating works…but NOT for working out!!! CONSISTENCY works for diet, exercise and for getting BUFF!!!

 

Sizzlin’ in 6 Week #3 Conference Call is happening tomorrow May 19th at NOON central time.  Call in info is will be sent to your e-mail.  We are going to talk “All About ABS!!”

Here is a download LAST WEEK’s call ( our Week #2 conference call) … “the Keys to Sizzlin’!!”:

WAV version

MP3 version

 

 

Yesterday I started off the week with 2 great workouts including loads of fast running both Monday on my own and Tuesday at football.intervals on bike, 10 mins on stair mill, 10 mins on r-bike

Today I have a leg workout on tap…My body is exhausted from football last night! But here’s the plan!

warm up r-bike 10 mins

laying leg lifts with stretching

lower back extensions

leg curls

abs

SQUATS

seated leg press

Dead lifts- 2 sets

Calves

walking lunges- 2 sets of 30 steps

leg extension

multi- hip

shuffle circles and side to sides in aerobics room

knee ups

20 min r-bike

 

I better go do my tax stuff!! I can’t procrastinate any longer!

Your friend the Procrastinator,

Michelle

SX70: Phase 2 NEW WORKOUTS!! PRE-Exhaust

SX70: PHASE 2 NEW WORKOUTS!! PRE-EXHAUST

Well today is our first day of phase 2 for our”Sexy in 70″~ and if you look at the workout, the exercises are basically the same just in BACKWARDS order!!  It’s amazing how doing a workout backward from time to time really creates some nice results.  Typically though it’s best to do the BIGGEST exercises first, but for these 2 weeks we’ll switch it up!  I call it “PRE-exhausting” your muscles 🙂

FUN, FUN!!!

Here are the details~

“SX70” Workout Log~Phase 2 ( the second 2 weeks)
SX70 Ph 2
Mon
Tues
Wed
Thur
Fri
Sat
Sun
Week 3
Lift Lower Body
ABS
Lift Upper
Intervals
Off
Lift Lower Body
ABS
Lift Upper
Intervals
Active rest- Walk?
Off or extra cardio
Week 4
Lift Lower Body
ABS
Lift Upper
Intervals
Off
Lift Lower Body
ABS
Lift Upper
Intervals
Active rest- Walk?
Off or extra cardio
Ph3
week
5
TBA! STAY
Focused
DO
It!
MOJO Believe Bikini
Body!!
SEXY!
“FCH” Workout Log~Phase 2 ( the second 2 weeks)
Exercise
DATE
Leg Day
set 1
set2
set 3
set1
set 2
set 3
10 min
Warm up
Pre-
Walking Lunges
lbs.
Exhaust
2x30steps
reps.
abs
between sets of lunges
2sets
#1
Leg Curls
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of leg curls
2sets
#2
Leg Extensions
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of leg extension
2sets
#3
Dead Lifts
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of dead lifts
2sets
#4
Squats
lbs.
3×10(buffing); 3×6 (boosting)
reps.
bonus
lbs.
reps.
bonus
lbs.
reps
Exercise
DATE
Upper body Day
set 1
set2
set 3
set1
set 2
set 3
10 min
Warm up
Pre-
Push ups
Exhaust
2x15reps or failure
reps.
abs
between sets of Push ups
2sets
#1
Rows
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of Rows
2sets
#2
Flys
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of Flys
2sets
#3
Pull ups
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of Pull ups
2sets
#4
Bench/Chest Press
lbs.
3×10(buffing); 3×6 (boosting)
reps.
bonus
lbs.
reps.
bonus
lbs.
reps.
20 min
INTERVALS

BUFFING PACE- Continual motion, keep hear rate high. Do a set of lifting, a set of abs, a set of lifting, etc…Little to no rest–FAST EXERCISE, but keep it as heavy as you can.  Challenge= CHANGE

BOOSTING PACE- More relaxed but heavier.  Do a set of lifting, followed by a short set of abs, plus take 1 min of rest, then do your next set of lifting…RECOVER between lifting sets and CHALLENGE yourself to lift heavy!

Abs ideas= knee ups on bench, vacuums, cats/dogs, walking/standing high knees, abs on  a ball, crunches, decline cruches, ab machines, etc…


Deads Galore!


Where is the peace???

Let’s see….I found my peace today while working out to a Joyce Meyer message. It was about being passionate about your life and purpose. GOOD stuff!! It really fired me UP!!!

I did a couple small leg workouts today.
The first was early in the day~
I used some 15#DB’s that were laying on my bedroom floor and just started cranking out the lifts….I did a bunch of Squats, Deads, side lunges…then I went out to my garage and did more DEADS with the O-bar that had 95# on it. In total I worked out for about 9 mins on my legs and then I did some ball crunches.

Then this evening I did some more:
a ton more deads in my garage
a bunch of step ups
quite a few leg extension on bowflex and
also leg curls.
that session lasted about 20 mins or so….

I will be sore! all those new variations of exercises and the amount of deads I did will do the trick.

-M
p.s. I say where is the peace cuz 3/4 of my kids are sick with the tummy flu~ EWWW!

Wild week so far!

Wild week here in my world!
I am sorry to be behind on posting~ this is the first week my dear son has been out of school and I am in a tailspin.  Life is very different, lol!

Okay~ a breif recap of the week to this point
mon…I ran!! for the first time since my ankle sprain
Tues…db squats and dl’s while grilling chicken better than nothing…then 40 mins trying to sweat out some h20 since i was prepping for a shoot
Wed- 4 hours of a photo shoot
Thurs- finally today a leg workout at the gym!!
My workout was this:
Warm up 5 min elliptical

Leg extension
95×10
135×10

Squats
45×20
95×12
95#good morinings- about 5
95# front squats- about 5
one set walking calves- simply walking slow exaggerating your calf raise
135×10 supper low butt
155×6
135×10 supper low butt

Smith Butt squats
90×12, 110x12x2+10 mini booty squeeze ones
paired with smith lunges same weights and reps of 10
paired with bent over leg curls 50, 70, 70

Leg press
180 warm up
270×10
360×10
180×36 butt squeeze

Leg extensions
130×12 toes out
130×12 toes close and in
150×10 toes st

I have another shoot tomorrow!  so good night!

To win no one needs to LOSE~

www.BuffMother.com

I Believe To WIN no one needs to LOSE~

I read that statement somewhere last week…and it STRUCK me!
I am very competitive, and LOVE to WIN…AND I also LOVE seeing others win.
HOWEVER, there are times when I catch myself in a contest with someone wishing that they would LOSE~so I can WIN.
I DON’T want to EVER think that way.

That’s why I LOVE that no one has to lose in order for ME to win!! We can all win~ woohoo!

Man!! it was the BEST to be back in the gym today~
I did legs
warm up- 10 min r-bike

Squats
45×10
one set good mornings- 45×10
Squats
95×10
135×10 easy!!
155x8x2 (would have gone heavier but leary of my back and ankle)

In between my squat sets
hanging knee ups
15 all the way up into a ball x2 sets
20 shorter ones

Dead lifts
135x10x3
paired with sissy sqauts
25#x25x3

Leg Press
180×25
270x20x2
paired with laying leg raises
20x2sets each leg- KILLER!!

Knee ups on r-chair
40×1 set leaning forward crunch upper abs hard

leg extension 110×10
150x10x2 (sore on my ankle)

leg curls
80x10x2 also sore on my ankle

That’s it and I feel great~ set to do back in the morning with SIL!!
Love ya,
Michelle