Archives

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!!

"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

NO EXCUSES!


www.buffmother.com
Hi all~ I’ve decided these next two weeks my motto is going to have to be “NO EXCUSES”!!!  I am sick of letting myself off the hook– for instance today I almost didn’t go to the gym because of the following reasons: I have work to do, I woke up with a bit of a sore throat, I had closets to clean, laundry to do, I am so sore, I didn’t feel like lifting, and I couldn’t find my keys!  BUT guess what~ THOSE are all excuses and I’m not going to let myself make excuses~ it is too important to me to get my workout done.  My workout gives me energy, keeps my body strong, clears my mind, elevates my mood, gives me some “me” time, releases stress, eliminates toxins, and soooo much more!  PLUS, working out IS part of my job :)

SO…..
NO EXCUSES”  Allowed for me!  

In keeping with that motto, I did take my pictures just a bit ago~I didn’t feel like it and I know they are not the best (I’m bloated today) but,  I did it anyway!

Here is my workout:
warm up tanning

Flys- warm up
25’sx10

Bench
45×15 warm up
95×10
115×6×3
lots of stretching between sets

Incline flys
35’sx6
40×6×2

Cable flys
30×10
40×6
40×10

Knee ups on roman chair- 2 sets
Ab Solo- throwing med ball machine- first time doing this

Tri-extensions
45×10
55×6×2

Tricep push downs
80×10
90×10
100×10

Tricep kick backs
1 set of 12#’s- rt elbow irritated here

that was all– I am boosting so I allowed myself  to skip the intervals, by the way this workout took 30 mins

NO EXCUSES!!!!!

-M