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“Get Buff”- Day 21

“Get Buff”- Day 21

We made it through the second 10 days~ 2/3 of the contest~ and guess what??? NOW it’s time to kick it in for ten days!!!  For these final 10 days- let’s be RELENTLESS!!!

 

Workout:

Workout # DAY #21
“Basics”

DAY

Exercises: Chest:
Bench
4sets of x10 reps
Legs:
Squats
4×10
Back:
Pull ups
2xfailure
ABS:
Knee ups
4×25
Crunches
2×15
1-2 mins between sets

 

Substitutions:

Bench: Push ups, wall push ups, DB Press, Chest press

Squats: Body weight squats, Band Squats, Dumbell Squats, Leg Press, Lunges

Pull ups: Band over hook pull downs, Pull downs, inverted/supine pull ups, DB rows, etc…..

 

Some video links-

http://buffmother.com/video

 

Today’s Diet Focus:

Drink more WATER! Strive for at least 1 gallon a day~ You need water to keep your body hydrated, kidnesy working properly, flush the toxins and fat out of your system.  Also be aware that you need more water to digest protein than any other type of food…so as you up your protein intake you need to up your water intake.

 

SSS week 02: Coaching

SSS week 02: Coaching

You’ve had a GREAT start to the week!! fun to see many of your successful reports in the www.TeamBuffMother.com . I also love that we can take one day at a time….I plan on having a great day and a great week!!! HOW TO CHART HORMONES

~~~~~~~

EXTRA Sample workouts:
BACK

pull ups
7×3

standing military press
25′sx10x3

Bicep curls
25′sx10x3

bent over lat raises
15′sx10x3

~~~

Chest at the gym

warm up 5 min r- bike

Chest press warm up 70×15, 90×10

Bench press
45×15
95×10
115×6
115×7

Incline hammer press
90×6
110×6
130×6

Incline flys
35′sx6
40′sx6x2

One arm cable flys
40x10x1

Tricep push downs
80×10
100×10
120×6
120×5, 110×3, 100×3, 60×10

~~~

LEGS

warm up 8min r-bike

front squat (just trying these out again)
45×10
95×10

squat
95×10
135×6
155x6x2

Dead lifts
135x10x2
155×6

Leg press
180×20
set of claves
270×10
360x6x2
180x20x2 squeeze butt

ab knee ups on roman chair between

Smith lunges
90×10
110×10
straight leg ups on bench between

~~~~

Female Fat Furnaces!!

I am building my body into a BEAUTIFUL, Symmetrical, CURVY, Lean, BUFF Female Fat FURNACE!!

Thursday was a BIG Movement LEG Day- for my BIGGEST potential Fat FURNACES…Then Yesterday my focus was my 2nd Largest muscle group…my BACK!! Did you know that your back and legs contain over 70% of your entire muscle mass? AND since MUSCLE BURNS FAT~ you need to BUILD them into the most active muscles on your body…in order to that you have to LIFT HEAVY! NO more foo, foo weights! They only work the muscle you have and are nothing more than glorified cardio. Go for the weights that CHALLENGE your muscles and you will be surprised at how much leaner you can become!

Here is my Back (back, shoulders and bi’s)workout:

Warm up r-bike (rather hard)- 10 mins ready article about mineral supplementation and weight loss—both chromium and calcium are GREAT!!

Lat pulls- works: back, sh, bi’s
120×10
140×10
170x6x3

Seated rows- works: back, sh, bi’s
90×12 exaggerated stretch and contraction
120x6x3

Behind the head (not a bar) Hammer Isolateral pull down machine- Back, sh, bi’s
70each armx6x2
45 each armx10

Isolateral hammer shoulder press
35each armx10x2
45 each arm x6

Pull ups assisted

Close grip focus on bicep also
40×15
20×6 with 5 second on the negative
30×4 with 5 seconds on the negative

Roman Chair

40x2sets

Knee ups on bench

25 slowx2

One arm DB lat row
50×6
40×10

Elliptical- arms off handle running motion- good posture!

3 min warm up
2 min hard at level 13, 1 min easier at 11 x 5 total
1 min cool down1 monster set of walking lunges

55# bar on back x60steps..now today my butt is sore

Now today…I ran again!! Good steady run of about 2.5 miles…knee good, lungs good– then I did abs and right Now I am going to pump out 40 pushups!

 

Mini-challenge…OOOPS, I forgot!!~ Shine in 49: day 24

YEAH- i realized last night that I forgot to issue our Mini-Challenge for this week!!  OOOPs!!  the challenge is at least 10 – 10 second stomach VACUUMS a day.

Week #4 Mini Challenge- do at least 10 stomach vacuums each day (10-15 secs each).

You will see your waist get smaller this week!!! Vacuums are simply sucking in your tummy!
I find they produce HUGE results~ they work your TRANSVERSE abs. “T-ABS”
These are highly important muscles that act as a “girdle” around your waist. The muscles run HORIZONTALLY and HOLD your organs in place. They are stretched out after pregnancy and need to be rebuilt. VACUUMS will do just that! They are worked whenever you practice good posture, and will respond even quicker if you aggressively work at rebuilding them through exercises like vacuums.

One of the easiest ways to do them is to stand with your hands on your knees and suck your tummy in. Try to pull your belly button to your spine. You can do vacuums anywhere anytime- I did some last night while brushing my teeth and this morning sitting in the car.

Have fun with this mini-challenge and you will see some results in you waist!

I other happenings– I have had a good start to my 30 days counting down to my birthday- I plan to workout EVERY DAY for the next 30 (keep in mind some of the days will be just 11 mins- very close to “rest” days).  I started on MONDAY~ with a great hill/sprint workout- 5 minute long hills with walk/jog recovery + 1 LONG 2.5 min hill followed by 4 more 100M sprints with walking recovery.  It was a very good workout!

Then yesterday I started a NEW style of workout plan- a full body plan- my son has been sick and to help him get back into the swing of things we’ll be doing full body workouts for these next 2 weeks (my “boosting phase”).  It’s pretty much the same plan as what we followed in our RallyROOM- 30 day Get Buff Contest in Aug of 2010(the info is still up)... anyhow– I love the workouts from our current contest, but for me in at this time the full body option is actually very appealing.

Yesterday’s workout looked like this:

WARM UP:Leg press- 1 big set: Lower back extensions; Stretching- some lunges, some body-weight squats, 1 set body weight Bulgarians

Smith Squats (I don’t go heavy on these on purpose– they tend to hurt my knees and lower back–the gym I was at does not have a free bar squat rack)
50×15
75x15x3sets

Bench Press
45×20
95x10x3

Lat Pulls
90×10
105×10
90x10x2sets

Then we rushed home to cook chicken- and then hit th softball fields and walmart.

I’ve been dealing with some major allergies- I guess the GRASS POLLEN is very HIGH here right now and it’s been DRY– soooo annoying.
Another thing that is annoying is the bruise on my butt from my hammock breaking while I was on it yesterday! OUCH!

OH well, life goes on– here’s my “to do” list for today:

  • work on training programs for clients
  • pay bills- organize papers! (such a mess)
  • plant at least 10 trees! (I’ve got about 100 to plant– they are going to die if I don’t get to it ASAP!)
  • workout with Gunner- I think we’ll play tennis today!!
  • Go for an interval run- 1 min easy/1min hard foer 20mins

Let’s make today GREAT!!
And PLEASE be sure to join us for our conference call tomorrow- I’m going to talk about measuring your success- inches, stats, sizes, water weight, body-fat and lean muscle!

See you later babes!!

-Michelle

 

Cold hard truth!

The cold hard truth hit me last night regarding my diet…I’ve been a super slacker and I am a carb addict (have been for ages…but I’m in a relapse!).  I ended up eating way to much dairy and gluten for my poor tummy to handle yesterday and ended up with a tummy ache all night and part of this morning.  The distance between what I KNOW works for me in my diet and the ACTUALLY DOING IT is way to far right now!! The cold hard truth is that I need to put much more effort into my food choices.

In order to break my current carb addiction I am going very low carb for the next couple of weeks– it’s going to coorelate perfectly with my buffing phase and hopefully catapult me towards a successful training period for the Warrior Dash.  There’s just about 58 days of training left befor the event!!

My plan to run yesterday never happened…my DD was still sick, so I spent the afternoon at the DR’s office with her.  She’s doing better today– NO FEVER FINALLY, so she’ll make it to school tomorrow, YAY~!!  Today’s cycle day 3 for me, I have more energy than the past 2– I have slept and insane amount the past 3 days!  I guess my body likes to make up for the BAD SLEEP it gets during the last week of each cycle….

My plan for today will be to get to the gym EARLY so I can tan and run on the treddy before my son arrives for our lifting session.  We have legs on tap!  It should be a GREAT workout!!  Here’s the tenative line up: Leg Press, Knee ups on bench, Walking lunges, High Knees, Bulgarians, Laying side leg raises, Smith Lunges, Butt Squats, lower back/booty extensions.

Low, Low Carb will be tough, but I need to do it to “reset” my body and mind!! Time to be HONEST and face the reality of my own weakness!

I can do it!!

-Michelle

4 days to Go!!

4 days to Go!!

Today is wake up call time– are you truly taking control of your life??

Please READ and DO today’s task and workout:

http://therallyroom.com/node/51916

We just have 4 days to go…make it count!

All of your workouts look AWESOME and
your encouragement is so wonderful….Have I ever told you all how
much I LIKE YOU??? I LIKE YOU all a TON!!

I have been working out hard and sticking to my plan, but being bad
about posting my workouts…please forgive me

Here is what I did this week so far:
Sunday Legs
Monday Chest Tri’s run/bike intervals
Tuesday Shoulders, back, biceps, r-bike intervals plus steady state
for a total of 45 min…I thought I was going to die after this!!

Wednesday: legs again…this went much better than Sunday’s workout

Squats
95x20x2
115x15x1
135x10x2

Smith Lunges
50x12x2
70x10x2

Butt Squats one set of 15 @70
Close stance smith squats one set of 20 @70

Walking lunges with 60# bar on back
set 1 24 total steps- then deadlifts with same wt 20 reps

2 sets bulgarians with 30’s- 8,6

set 2 30 total steps- then deadlifts with same wt 20 reps

abductor machine 60x10x2(2nd time with these)
adductor 30x15x1 (i never do these)

Calves
3 sets various machines wts and reps

Leg Press(new machine)
80×25 getting my feet wet here
120×25
180×20
trying to focus on my butt on these…I like this machine very easy on
my back

Then a set of knee extensions….then I saw one of my former clients
and started talking too much So then i decided I was done for the day.

Results: my butt is sore!! HOOORAY!!

Have a super day-
I have a run to do here in a bit.
-Michelle

~~~~

Fun Days!!…4 days to go

BuffMother's picture

Thu, 2012/02/23 – 6:56pm — BuffMother

I have felt really great all week!!  Good energy, good mindset, good focus~ I love it!!

Anyhow, I weighed this morning– 129 still…oh well..still a couple more days left until March 1st–maybe something amazing will happen to get me to my goal, lol!! Despite the scale staying relatively steady, I know I am getting more fit, eating better, feeling better– so what does that scale know anyway?? I still plan to take my pictures this weekend– they will tell more of the true story.

Last night we skipped going to the gym and played softball out in the yard instead.  It was really fun to hit the ball again, see my kids hit and be the pitcher 🙂  And guess what, I am SORE today! all sorts of forearm muscles and core muscle sorness!! AWESOME!! Then today’s leg workout was a bit shorter than I’d like, but the good thing is that we did do it!

#1 List 3- recent items in which someone or something was to BLAME for your failure. Then take responsibility for each by stating “I am Responsible for that ____________(the failure).”

1- blame kids for leaving the kitchen a mess…. “I am Responsible for that teaching my kids and instructing them to do their chores.”
2- blame others for tempting me with “junk food” and “candy”….”I am responsible for what goes into my own mouth, no one but ME!! I can say no thanks!!”
3- blaming lack of time for my lack of runs the past couple weeks “I am responsible for my own schedule, I have the time, I must take the time!”
#2 List 3 recent items in which you had a success. Then, revisit each of those successes and state “I am RESPONSIBLE for my success at _________”

1- I’ve been successful at organizing this 21 day contest….  “I am responsible for my success at being a leader in the 21 days kick the Habit contest”
2- I’ve been successful at crossing off many items on my to do list daily….”I am responsible for the hard work I put in daily and am proud to know I am accomplishing tasks daily that will make my life less stressful, more organized and more enjoyable.”

3- I’ve been successful at encouraging others daily– “I am responsible for helping others to accomplish their goals…i love spreading hope, helpful info and leading by example”

 

Okay…that was a tough task today– being honest like that about failures and success takes some major brain power.

Can you believe this 21 days is almost over??  I can’t wait to do it again!!!

Oh and by the way, I’m doing my 40 days to fit yet again– tons of people signed up for it again yesterday and today– feel free to join in on the fun!!
http://blog.buffmother.com/contest/40-days-to-fit-challenge/

 

Have a great night– I’m going to the store!!

-Michelle

~~~~~

4 Days to Go! Responsibilty

BuffMother's picture

Sat, 2012/02/18 – 2:50pm — BuffMother

4 days to Go!!

Take Responsibility for your failures, your bad habits and your excuses!   Happy people know and understand that they are 100% responsible for their life. They take responsibility for their moods, attitude, thoughts, feelings, actions and words. They don’t BLAME things or PEOPLE for the life they are living.  YOU are in control of your body, your life and your legacy.  Take the time and effort today to make it one without bad habits and full of good habits!!

Your task for today is to…

#1 List 3- recent items in which someone or something was to BLAME for your failure.
Then take responsibility for each by stating “I am Responsible for that ____________(the failure).”

#2 List 3 recent items in which you had a success. Then, revisit each of those successes and state “I am RESPONSIBLE for my success at _________”

 

Today’s workout ideas:

Beginner:  Walk 5 mins, jog 5 mins, walk 5 mins

Experienced:
Lift Legs

 

Leg day-Hamstring focus
Squats- feet 3″ wider than shoulders toes just slightly out
4×10
Dead Lifts (Romanian)
4×10
Walking Lunges
2x15steps
Knee Extensions
4x feet straight 8,6,6,4+ 2 sets toes out x10reps
Leg Curls feet flexed, straight and close
4×10
Calf Raises toes straight- can pair these with lunges
4×10 toes in slightly GO HEAVY!!
Leg press- butt clench
3×25

 

Each day you are getting more successful…press in these last 4 days, make them count!!
You are RESPONSIBLE for your failure or success– choose success!

Your friend,
Michelle

8 days to GO!

HI!!

We have just 8 days to go of our 21 day Kick the Habit contest.
I certainly hope you are focused and ready to finish this challenge strong.

Today’s task, workout ideas and tips are located here:
http://therallyroom.com/node/51912

Time to FINISH this!!  Make yourself PROUD!!
Here’s my leg workout:

 

Warm up r bike 10 min
Free motion Squat- 100,160×25 warm up
Squats-
45 warm up
95×12 felt great
135 1 rep-ouch

Leg Press
180×20
270x15x2

Smith Lunges
50x10x2

Knee Extension
80×15
90×15
110×10
120×10

Abductor(first time in years on this machine 🙂 )
40×15
50x15x2

Ab machine
60×25
Kneeups
30

Calf Machine
150×20
250×20
340×20

 

I am so ready for a great next week, let’s do it!!
-Michelle

~~~~

8 Days to Go!! …Efficient

BuffMother's picture

Sat, 2012/02/18 – 2:45pm — BuffMother

8 Days to Go!! We are two-thirds done…2 weeks into our 3 week contest.

How are you doing?  I hope you feel closer to BREAKING your habit!

I have lost a little bit of focus this past week, but I am ready to be RELENTLESS and finish this final week STRONG!  I expect to have my habit of eating junk carbs broken and have established a clean kitchen habit!!

I’ve identified that too much computer time really derails my efforts to take action towards my goals.  This week I’m going to focus on being very effective and efficient with my time online.

I encourage you to join me on this task:

Complete Online tasks during just one session each day. Check your mail once daily and complete all other online tasks quickly and efficiently. Let’s combine all online time into one small daily ritual–I plan to even set a TIMER so that I don’t slip and go end up wasting my energy and attention.

My online to do list for this week:
Check my email inbox and write quick responses- 30 min
Write blog- 30 min
Comment on 5+ friends posts in Rally Room- 10 min
Update Facebook status- 5 min
Surf the web-10 min

1:15 mins is very do-able and much less than the tally has been for me recently!!

If ONLINE time is not a problem for you…maybe there is something else hindering your focus- could it be TV time? spending too much time on the phone? Spending too much time cleaning?

Focus on finding ways to be more efficient with your time!!

 

Today’s workout suggestions:

Beginner- walk for 20 mins…get your arms pumping and heart beating

Experienced– Lift Legs, again!! Paired circuits– do the blue exercises as a circuit and then the pink…keep moving it’s supposed to be hard and fast!

 

LEGS
Squats
4×10
Calf raises
4×10 2 sets toes in, 2 sets toes out
Butt Squats
3×8-10
Walking Lunges
3×15
Knee Extensions
4×8-10
Leg Curls
4×8-10
Dead Lifts
2-3×15
Laying side leg lifts
2-3×15
Knee Ups- to front and sides
Lower Back Extensions

Remember that focused effort is always more effective than just going through the motions. Let’s be effective! -Michelle

Trail Run Done!

It’s a gorgeous Saturday here in AR (that’s ARKANSAS)…and I hit the trail on my property for a good KILLER run!

We have a trail that is probably about 600meters+ in length all down hill!  Today I ran up the entire thing twice with running down the hill in between– then afterwards ran r 4 “striders” each one getting progressivly faster and jogging between them.  It was a great workout in preparation for the Kansas City Warrior Dash…I need to be sure I have some sort of an endurance level built for it!

Now it’s time to shower and primp myself up for “DATE NIGHT”!!  G’ma is taking care of the kids for the night and we are spending the night in town~ whoohooo!! I can’t wait to hang with my baby!!

My little puppy is gonna miss us:

She hates this shirt…poor thing!

Yesterday was a good day, I felt better and my body weight is finally responding to my relentless fitness quest! I am getting stonger, leaner and LIGHTER! I weighed in at 129 again…but I feel 128 in my near future!

Funny how life changes and how Friday Nights are not so exciting anymore, lol! At 9:30 and we were prepping for bed.

My plan was to do a big 10 week contest starting on Feb. 6th, but I’d like to have my new website done prior to that contest. It doesn’t seem like that’s gonna happen~ things always take longer than planned. Anyhow…I’m thinking that we may have to start it later or do a short challenge instead…I’ll keep thinking on it this weekend and let you know.

The workout for Friday was legs…and MAN! i’m really missing a squat rack at my new gym– the smith machine is not a stellar option for me to hit my legs the way I need. I actually went against my own better judgement and put a bit more weight on the smith than usual and strained my knee a bit                         I think it’ll be fine, but I seriously must find a way to get in a better leg workout at least 1 time a week.

So it went like this:

Squats and Lunges on Smith
Leg Press
Knee Extensions
Leg curls
Seated Calf raises
Abs between sets and some side lunges and stretching also

Gunner is getting stronger~ fun to see!

See you tomorrow!!

Love,

Michelle

Computer!

Well…It’s officially time for a new computer for me! Today I spent 5 long unproductive hours dealing with computer issues on my 2 computers.  My 4 year old desktop kept freezing up and my 3 year old laptop kept crashing.  It’s time for a new NICE machine!

I’m wondering what I should get?  I’ve had always used PC’s but I would love to try a MAC since a ton of what I do is with pictures, videos and online.  I have an I phone and an I pad, so having a MAC may just be the ticket.  I’m not sure though about compatibility??? Will I be able to open all my old files on the MAC? Any input on what kind of computer I should get would be great.

To alleviate the stress my computers gave me all day, I hit the gym with my son!

We did legs-

Smith squats- 4 sets Smith Lunges- 3 sets Knee ups on bench- 2 sets Leg press- 4 sets, heavy set 10 reps at 220# Bulgarians 2 sets body weight, 1 set 15#DB’s Leg curls- 2 sets Leg Extensions- 4 sets Seated Calf Raises- 4 sets

On the way home I clocked how far it was to our house from a street named Dallas– it was 1.25miles.  I decided I’d run that when we got  home…

So I hit the dirt- running on a dirt road with lots of rocks isn’t the most enjoyable experience, but I am determined to get into shape! All was well until after the halfway point a dog decided to run through his “invisible fence” and run the mile with me.  Good thing he was nice and harmless…I had my pepper spray in-hand just in case 🙂

Once I got home, I brought the dog back to his house in our truck– what a furry mess! Thankfully Gunner cleaned out the truck~

I’m ovulating and bloated today– I’ve had to continually remind myself that I’m re-building my muscle and fitness right now so my weight is not ready to shed just yet…but come February, I’ll be in a good place to see the fruit of my Labors….. “Patience Grasshopper!!”

Time to go before my  computer crashes again! Love ya, Michelle

"Thin in 30"- Day 23

“Thin in 30”- Day 23

 Today’s workout is a circuit style lifting workout.  What that means is to do a set the first exercise, then the next, then the next, etc…until the entire list of exercises is complete- then REPEAT the entire series for the allotted sets.

For this specific workout we are focusing on “auxiliary” lifts- different exercises than we did on day 1 that will “hit” our muscles a little differently.  The moves are mostly for smaller muscle groups than BASIC moves, thus termed Auxiliary.

Workout:

Workout  Day #23
  “Auxiliary day”
CIRCUIT very little rest between sets= 15-30 seconds
Exercises: Upper:

1.

Push ups

 

3×15

2.

Tricep extensions

 

3×10

3.

Bicep curls

 

3×10

4.

Shoulder press

 

3×10

 

Lower:

5.

Leg curls

 

3×10 

6.

Leg extensions

 

3×10 

 

ABS:

7.

Old school sit ups

8.

Cats/dogs

 

 

 

 

Substitutions:

Push ups- On knee push ups, wall push ups, perfect push ups, chest press machine, DB press on ball, etc….

Tricep extensions- chair dips, tricep push downs, tricep kick backs, french press, tricep machine, overhead db extensions, etc…

Shoulder press- DB overhead press, military/shoulder press machine, Arnolds, etc…

Leg Curls- dead lifts all varieties, ball leg curls, froggy squats

Leg Extensions- lunges -stationary, walking, smith, etc…, Close stance squats, front squats, leg press, etc….

NOW is the time we need to

NOW is the time we need to focus!! The end is in sight~ it’s go time!! I challenge you to hit it hard and have a no excuses mentality for the remainder of the contest!! we are getting close to the halfway mark!!

Today’s EXTRA-

AFTER your lifting circuit do the following-

HEAVY Smith lunges 4×6-8 reps

Here’s a video- they are for your BUTT!!

“The Key to your Motivation is to ENCOURAGE others!”

Today’s Diet Focus:

NO Carbonation!

Carbonation throws our entire body’s pH balance off- eliminating it will help you eliminate toxins from your system and allow your body to function in a less stressed state.  Less stress=more results!

Here’s some cool info on it: http://www.ehow.com/about_6362618_carbonated-flat-water-healthy-kidneys.html

~~~~~~

Keep us posted on how you are doing by taking a few mins to blog in the rally room.  Blogging is easy- just write what you are thinking, what you did for the day, how you feel, what you ate, what your plans are, etc…

 You can’t do it wrong~ so JUST DO IT!!

 Your friend,

Michelle

"Thin in 30"- Day 21

“Thin in 30”- Day 21

We made it through the second 10 days~ 2/3 of the contest~ and guess what??? NOW it’s time to kick it in for ten days!!!  For these final 10 days- let’s be RELENTLESS!!!

Workout:

Workout # DAY #21
  “Basics”

DAY

Exercises: Chest:
  Bench
  4sets of x10 reps
  Legs:
  Squats
  4×10
  Back:
  Pull ups
  2xfailure
  ABS:
  Knee ups
  4×25
  Crunches
  2×15
   
   
   
   
1-2 mins between sets  

 

Substitutions:

Bench: Push ups, wall push ups, DB Press, Chest press

Squats: Body weight squats, Band Squats, Dumbell Squats, Leg Press, Lunges

Pull ups: Band over hook pull downs, Pull downs, inverted/supine pull ups, DB rows, etc…..

 

Some video links-

http://buffmother.com/video

 

Today’s Diet Focus:

Drink more WATER!
Strive for at least 1 gallon a day~ You need water to keep your body hydrated, kidnesy working properly, flush the toxins and fat out of your system.  Also be aware that you need more water to digest protein than any other type of food…so as you up your protein intake you need to up your water intake.

~~~~~~~~~~~~~~~

Get after upping your intake~ it’s very important to help “flush” the toxins and fat out of your body!

I GULP it, lol!

-Michelle