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Errand Day

Hey all, I hopped out of bed this morning and got going on a ton of errands. Felt good to get things crossed off my “TO DO” list.  Lots of driving and finally getting home at 3:45 this afternoon, just in time for the kids to come home!

 

At about 5 I started my workout:

I did a good warm up of lunges, high knee grabs walking and side lunges.

Squats

Dead lifts

Hip ups

Knee/Leg Extensions

Adductions

Then it was time to leave again to bring Gracie to guitar.

Just got home now and I’m exhausted but feeling accomplished.

Really looking forward to a slower “stay at home” kind of day tomorrow!

See you then,

Michelle

p.s. here’s a video from today

Post by BuffMother!

The Key to your Motivation is to Encourage others!

www.BuffMother.com

FBI Agent

Crystal’s post about preparing for the Sheriff dept fitness standards reminded me of something I looked at years ago when I was preparing our “JUST DO IT” contest.  The FBI agent fitness standards https://www.fbijobs.gov/11131.asp

I think I’ll do the test this week to see how I score? Should be a little “fun” diversion for me to trick me into doing a hard workout, lol!!

 

We have just 4 days left of our HOT HINEY contest~ make them count!!

Yesterday was my Track day– I did a good warm up and then 3 400 meter repeats with about 8-9 minutes recovery between. The first 400m repeat = 64 sec! Which made me happy~

Second 400…much was more painful 67sec

On #3 I purposly started slower so that “maybe” it wouldn’t hurt so bad, the final 400m was 69…but i negative split it!! 35;34 … I guess I should have started a tish faster   This is 800m training for masters track

 

And then my lifting workout Lat pulls Seated rows Leg extensions Shoulder press

Hip flexions on the multi hip lower back extensions pose down bicep curls

 

and for the finalle I taped this workout~

Butt Workout~ The “FRISCO” http://t.co/at1kNIBEVZ
I SLEPT HARD!!
Have a great THURSDAY~
Michelle

The Key to your Motivation is to Encourage others!

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.”

28 Days of Christmas: Day 5

It’s Day 5 of the 28 days of XMAS contest, meaning we only have 23 days left until the end and time to Kick my HOLIDAY MOJO into HIGH GEAR!!!  On tap for today: test a few more fun “add ons” to the Rally Room, get through my stack of BILLS and have a killer leg workout!

LEGS/ABS workout for today!

I’ve had a few questions about the “at Home” version for this workout~ so here’s a modified one for those of you working out with only DB’s

Squats= DB Squats

Dead Lifts= DB Dead Lifts

Leg Extensions= Stationary Lunges holding DB’s

Leg Curls= Leg Curls using a ball

Walking Lunges= Walking lunges holding DB’s

Hope that helps, Let’s work hard this week~ whoohooo!!!

-Michelle

28 Days of Chistmas: day 1

HI!!  It’s Day 1 of the 4 weeks…ARE you READY!! Be sure to comment, like, share and post your #workoutproof pictures!!

Today’s workout is as follows…I am **”Buffing” so I will do 3 sets of 10 of each exercise. If you are “Boosting” do 3 sets of 6

Here is what my workout log looks like filled out~ Below that I’ll detail it for you:

Leg Day
10 minWarm up

Exercise #1=Squats

do crunches between sets of squats
2sets x15

Exercise #2=Dead Lifts

do knee ups between sets of dead lifts
2sets x15-25reps

Exercise #3= Leg Extensions
do ball crunches between sets of leg extensions
2sets x15-25reps

Exercise #4= Leg Curls

between sets of leg curls
do 2sets of cats/dogs x 5- of 5sec each postion

BURN OUT Exercise #5 = Walking Lunges
2x30steps

**For more info on what “Buffing” or “Boosting” means refer to my book: “Horomonal Timing: Female Fitness Evolved” by BuffMother~ for purchase on www.BuffMother.com/store

 

HI!!  It’s Day 1 of the 4 weeks…ARE you READY!!

Today’s workout is as follows…I am buffing so I will do 3 sets of 10 of each exercise.

Here is what my workout log looks like filled out~ Below that I’ll detail it for you:

Exercise
DATE
 
 
Leg Day
 
set 1
set2
set 3
10 min
Warm up
 r-bike
 squats
 stretch
#1
Squats
lbs.
 45
55
 65
3×10(buffing); 3×6 (boosting)
reps.
 10
 10
10
abs
between sets of squats
2sets
 crunches
 15
15
#2
Dead Lifts
lbs.
 55
55
55
3×10(buffing); 3×6 (boosting)
reps
 10
 10
 10
abs
between sets of dead lifts
2sets
 knee ups
 25
 15
#3
Leg Extensions
lbs.
 135
 155
155
3×10(buffing); 3×6 (boosting)
reps.
 10
 10
 10
abs
between sets of leg extensions
2sets
 on ball
 15
15
#4
Leg Curls
lbs.
 75
 85
 85
3×10(buffing); 3×6 (boosting)
reps
 10
 10
 10
abs
between sets of leg curls
2sets
 cats
 5-5sec
5-5sec
BURN
Walking Lunges
lbs.
 15#Db’s
 15#Db’s
OUT!
2x30steps
reps.
 15ea leg
 15ea

 

·         If the above spreadsheet looks like it’s written in a foreing language to you~ here is a SUPER DETAILED view of the workout from START to FINISH:
Start with a warm up~ I like to do 10 min of the Recumbent bike(r-bike).
EXERCISE #1- Then I head over to where I am going to do my first exercise. SQUATS: I start by doing a warm up set that I don’t count as a real set. No Weight x20 reps and then stretch and maybe do a few more- It’s always good to be “lubed up”. I have just recovered from a bad back injury so I am being VERY careful to ease slowly back into squatting and many other leg exercises. It’ll take me a few months to get back to lifting the weights I was prior to injury. Slow and Steady weight increases are the smartest way to lift
·         Set 1 of squats: 45# on my upper back x 10 reps…then move right into doing my abs
·         Set 1 of ABS: The ABS exercises are up to you~ I’ll do crunches first: 15 reps slow and controlled….then go right back to squats. Remember “I am buffing”, so I want little rest between sets and I want to keep my heart rate up.
·         Set 2 of Squats: 55# on my upper back x 10 reps
·         Set 2 of ABS: 15 crunches
·         Set 3 of Squats: I feel good so I think I’ll ad another 10 pounds, 65×10
EXERCISE #2– Dead Lifts: I like doing this with a slight bend in my knees lowering the weight slowly while keeping the curve in my lower back—all the movement in my hips.
·         Set 1 of Dead lifts: 55# held with one hand over, one hand under x10 reps
·         Set 1 of ABS: Knee ups x25 reps
·         Set 2 of Dead lifts: 55# held with one hand over, one hand under (alternate which hands from previous set) x10 reps
·         Set 2 of ABS: knee upsx15 reps
·         Set 3 of DL’s: 55#x10
EXERCISE #3– Leg Extensions- An important tip for women when doing these are to keep your feet flexed up and toes pointed slightly out…if you don’t have access to this machine you can do stationary lunges here instead.
·         Set 1 of Leg Extensions: 135×10
·         Set 1 of ABS: Full crunches on the ball x15 reps
·         Set 2 of Leg Extensions: 135×10
·         Set 2 of ABS: on ball x15
·         Set 3 of Leg Extensions: 135×10
Exercise #4– Leg Curls…if you don’t have this equipment you can do leg curls with a Ball
·         Set 1 of Leg curls: 75×10
·         Set 1 of ABS: CATS arch up for 5 secs hold…repeat 5 times
·         Set 2 of Leg Curls: 85×10
·         Set 2 of ABS: CATS 5-5sec
·         Set 3 of Leg Curls: 85×10
BURN OUT EXERCISE! Walking lunges holding dumbbells
·         Set 1 of Walking Lunges: 15#DB’sx30 steps (15 each leg)
·         REST for about 1-2 min…do some stretching
·         Set 2 Walking Lunges: 15’sx15 (same as set 1, just written shorthand)
Then I am done….most leg days I don’t do any extra cardio or intervals. Leg workouts burn a ton of calories and use a ton of energy…to add Cardio on top of the workout unless I am in GREAT shape often makes me too tired to function the rest of the day.

Thankful for USA

I am thankful for the USA!! I love the USA!! Because of our freedom, our culture, our awesome country, our diversity and most of all because of our BUSINESS OPPORTUNITY!! We are allowed free enterprise in this country and I’ve been able to

capitalize on it!! I now am the PRESIDENT of 2 companies that I started, I am living the AMERICAN DREAM!!! I have the freedom to work when I want, where I want and workout any time of the day!! I am so thankful for that!! I am proud to be a citizen of the USA and to be an Entrepreneur!
What are you thankful for today?? Join in our Thankful November month challenge = http://buffmother.com/?p=6842
Yesterday, I got in my first leg workout of the week-
Deadlifts- 4 sets @ 95# Some practice on olympic lifts- snatch, cleans, push presses Squats- 2 sets warm up; 2 sets @135– I am weak on these recently- I think NO CARBS has a big effect, plus I’ve been inconsistent Leg Extensions Leg Curls
Dummbell Squats- I did 2  sets with 35’s
1 sets stationary BB lunges
And abs– I did about 4 sets total
Today, I’ll be heading out to vote in a bit and then off to my tennis lesson!! whoohoo!!  I may get in a run after tennis too….it may be really easy to just do it then rather than running on the dirt road here 🙂
Have a happy election day!!
Love,
Michelle

Celery, you are my friend…

Yep, that’s right, CELERY has been my friend the past couple days.  It’s actually VERY GOOD! Why is it so easy to foget how yummy green veggies can be?

Anyhow, my diet is back ON TRACK– had a little bit of a hiccup Friday and Saturday with it…PLUS the ibuprofin I took for my neck caused me to retain some major water– NO FUN!   Most of it is gone now, but I weighed in at 130.8 this morning– almost 6 pounds more that I’d like for my photo-shoot.  I have 18 days days until then, so I’m now in EMERGENCY mode when it comes to diet.  There will be NO BOOSTING for me this month~ I’ll have to gut it out and stay STRONG!!

PROTEINS AND GREENS!! and I’m even cutting down on my fat intake!  THIS GIRL IS DETERMINED, lol!!


I did 60 mins of cardio yesterday~ 20 mins on r-bike; 20 mins of running intervals on treadmill; 20 mins on the elliptical ~ WHEW!!
Now today I have legs on tap–

WARM UP on Upright BIKE

Squats
Dead lifts
Forward Lunges
Leg Extensions
Leg Curls
Walking Lunges
ABS between each set

Should be killer!

I’m off to find some more CELERY!!
-Michelle

2nd LEG done!

I got in my 2nd leg workout for the week today:

squats 45×20, 95×10, 135x10x2sets, 155×9, 135×10
knee ups on roman chair 2 sets– DH tightened it up, it works so much better now!
forward barbell lunges 65×10, 95×10, 95×5 + 4 stationary ones on each leg
Leg extensions 70# tons of reps, some single legged- 4 sets total
Knee ups on bench 2 sets
Dead lifts 95x2sets

At the same time as working out I couldn’t resist cleaning up a bit, so the workout took longer than expected…it’s so easy to get distracted when working out at home!!

Time to go shopping…we are on our way to Lowe’s.  Then later tonight we’ll be watching the UFC event.

UFC 148!!— who’s your pick to win the championship- Silva or Sonnen??

My guess is Silva, but I sure hope it’s a good fight!!

-Michelle

A Successful Leg Workout!!

The puddles of sweat on the floor told the story of my intense, hot, successful leg workout yesterday!! It was a GOOD ONE!!

Squats 45×20, 95×10, 135×10, 155x10x2sets
hip rotations- 3 sets of 10
Forward Barbell Lunges- 65x10x3sets
sit kicks (abs)- 3 sets of 15
Dead Lifts- 45x10x2sets (warm up), 95×10, 135x10x2sets
dynamic squats- 3 sets of 15
Leg extensions- 55×20, 55×10+ 10 singles, 65×10+ 6 singles+ 6 singles x2sets
hip thrust/leg curls- 3 sets
Bulgarians- no weight x10 reps, 15’s x10 reps x 2 sets
Knee ups on bench- 2 sets

Once again I’d like to congratulate our winners in the “Shine in 49” contest….it’s so inspirational to read through your entries once again.  Be on the look out for featured blog posts on www.buffmother.com showing the incredible success stories!! Thanks for all the hard work and effort!!  You deserve the praise!!

Have a happy 4th of July!!

Love,

Michelle

20 days to go!! LEG plans~

20 days to go in our 21 day: kick the habit contest!….
I SO EXCITED about this contest and all the great goals my BuffSisters have posted in the Rally Room.

Hope you got off to a great start yesterday…

http://buffmother.com/?p=8152

Here’s day 2’s link to content~
SEE BELOW~ LEARN!!

Please feel free to comment on the post- questions and input are encouraged!!

I decided on my habit to break and habit to attain and posted them in my private blog… I am committed!!!

So with the excitement of the contest to stoke my workout fire I’m planning for a great day workout wise!!

LEGS are on tap!!

The plan: Workout time NOON
warm up with 10 min of intervals on the r-bike-killer butt bike
Squats paired with calf press
45×10
95×10
135×10
155×10
155x8x2

Calf machine (seated)
90×20 (half toes in half toes out) x 3 sets

Smith Squats paired with smith lunges
10 reps at each weight
50
70
90x2sets

Dead lifts paired with side lying leg lifts
115x10x2sets narrow
115x10x2sets wide
15 leg lifts each side 4sets

Leg extensions paired with seated leg curls
90×10
120×10
125×10
135×10

leg curls
60×15
70×10
85x8x2

Then afterward I need to go birthday shopping! the Twins turn 9 on the 9th!

My plan is to stick to the plan!!
-Michelle
~~~~~

~~~~
MB Blog: A day 2/21 vlog

I’m testing out how things work on my new mac…lots to learn!! Anyhow here’s the first video I’ve shot with my webcam and uploaded with imovie:

~~~~

MB Blog: Learnin’- day 2

BuffMother's picture

Tue, 2012/02/07 – 8:54am — BuffMotherToday’s task is to LEARN! So that’s what I’m writing about!!

 

#1-Learn about yourself and why you want to attain or break the HABIT-

Quit the JUNKY Carb Habit!!
I’ve been a junk fool aholic since I was a kid….I’ve always loved candy! I’ve always loved chips! I’ve always loved snacking and eating quite a bit.  I do NOT believe that eating some “fun” foods is wrong– I’ve never been a “CLEAN” eater, nor do I think it’s paramount!  We need to enjoy all life has to offer, but in MODERATION! Also, I am a big believer that when you workout HARD enough, a slightly imperfect diet is okay. I am not someone who believe the popular notion that diet is 90% of the equation when trying to lean up- It’s and important part, but WORKOUTS count a lot more than 10% in my math!

My eating/diet is a work in progress- ALWAYS!  I look back 12 years ago and MAN!! I ate horrilby!! Now days- I get “lazy” with my diet at times, but overall it’s 100x’s better than then.  The winter is always a time when I gain weight….the past couple years I even got up into the 135 range.  This year, I’ve done better than normal, but still I’m ready to hit it harder sooner this winter!  Having goals like a ski trip on March 1 and the Warrior Dash on May 5 really helps!!

Back about 1.5 years ago, when prepping to go “train with Ava Cowan”….I had a stellar attitude toward my diet- I was eating only fruits and veggies for carbs and I really leaned up nicely!  However, I was working out quite a bit more at that time– Travis and I were playing tennis for 2 hours at a time 2-3 times a week– that long “activity” added to my aeoribic fitness a lot and allowed me to lean up easier.  I need to figure out how to add more long aerobic activity into my routine- hiking is a good idea!

Attain the Keep my Kitchen clean Habit:

This challenge to keep my kitchen clean is tough already! I hate cleaning…especially when it’s 3-4 times a day like in the kitchen!  It’s always been a problem for me to keep my kitchen clean, mostly becuase I find it a waste of time to clean after every meal– it’s faster to do it all 1 time a day??  Anyhow- I want my kitchen clean consistently.  So I must change my mindset about it!

I think I’ll put my ipod on and get after it– it could be relaxing to listen to a podcast while I clean.

 

#2- Learn about ways other have established this habit or broken it– Google is amazing! Or, heck, go old-school and hit the library or book store for some resources!

CARB INFO-
I am a Carb Addict- I’ve know it for about 14 years…I wrote an article about it a few years ago- here’s the link:
http://store.femnutrition.com/mb-carboholic.html

Today, I found this great definition of what being Addictied to Carbs means: http://www.carbohydrateaddicts.com/cadfnd.html

Cleaining Info-

A couple PDF’s:
http://www.household-management-101.com/support-files/daily-kitchen-clea…

http://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=14&ved=0CEI…

A good link:
http://www.readersdigest.ca/home-garden/cleaning/6-good-kitchen-habits-d…

 

I feel like I’ve learned a lot about the battle I’m up against to BREAK THE HABIT!! I certainly hope you take a half hour or so to LEARN about your specific habit(s)!

We can Change!!

Michelle

`~~~~~

EMAIL for day 2; 20 days to GO!!

BuffMother's picture

Tue, 2012/02/07 – 7:59am — BuffMotherHope you got off to a great start yesterday…

Here’s day 2’s link to content~
http://therallyroom.com/node/51727

Please feel free to comment on the post- questions and input are encouraged!!

The countdown is on…just 20 days to go!
Yippie!!
-Michelle