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Just RUN June!

Happy June 1st!!  I just love JUNE, it’s an amazing month and this month our Theme is JUST RUN June!  I’ll be posting fun information about running through my Instagram,  Facebook Page and on YouTube. Please join in on the fun. My personal challenge is to run every other day in June.  Every “odd” numbered day of the month will be a running day for me!  What is your running goal for this month?  Are you determined to go from a NON-RUNNER to a runner?  Are you training for a road race?  Are you trying to get faster?  Are you working on your ability to run hills?  Are you wanting to lean up your legs?  Are you looking to prevent injury? etc…What is your goal?

A few tips:

  • Don’t run every day- it’s hard on your body! Even running every 3rd day will provide results!
  • Start conservative run for 1 min, walk to recover and repeat for 10 mins total.
  • Wear good shoes; it’s vital to your feet, knees, hips and back health
  • Mix it up- do some intervals, some hills, some sprints, some long slow runs
  • Breath with your belly and thru your nose and mouth- get that OXYGEN!
  • Use good form and posture- no slouching and lift your legs up (no shuffling or wogging)

Let’s JUST RUN this JUNE!!

New Treadmill

HI Ya!!

I’m not sure if I told you but I got a new treadmill…I have never owned a treadmill in my life– amazing for a runner/fitness guru like me– but it’s true.  I got a TRUE brand used treadmill and it’s great!!

I used it for the first time today since it was COLD and VERY wet outside~

So the time was 40 mins total– I didn’t run the entire time and had a couple breaks in there~

2% Incline:

6 mins walking 4 mins at 6mph 1min@6mph 1mim@7mph 1min@8mph

Then I paused the tread mill so I could go change my shoes- My Addidas have been hurting my foot the past 3 months when I try to run in them– I tried and they failed me again.

I put on some other NIKE’s that i haven’t hardly worn- I bought them last year

1.5 min@ 6mph 1mim@7mph 1min@8mph

Then I paused the treadmill AGAIN, so I could change my shoes once more– I went to my “stand by” worn out pair of R4’s– I love them! Nike stopped making them and I’m in a shoe crisis!

Got back to it~

1 min@ 6mph 1mim@7mph 1min@8mph

3:20 @9mph (6:40/mi pace)= 800m after 1 min @6mph HR was still around 140

1 min@ 6mph 1mim@7mph 1min@8mph

1:40 @9mph =400m; HR @ 150-160

2 min@ 6mph Increased Incline to 3% 1min@7mph 3:45min@8mph(7:30/mi pace)=800m finished at the time of 36:35 HR @ 160 final 3:15 @6mph and 2% grade

Total of 40 mins on treadmill

So…to combat my shoe issues I

Found some r4’s to buy tonight– they are girls’ size so we’ll see if they work~

 

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After the run I did Dead Lifts, Squats and some Abs.

I did 3-4 sets of each with only 95#’s– I’m still so sore from Monday I didn’t want to “push it” too hard.  Next week’s training will be much better.  I also realize I can’t handle only lifting 2 days a week.  More than likely I’ll switch to a full body workout plan where I’ll be lifting 3 days a week in addition to my track training.

 

FYI~ I’ve named our contest– “ASS ASSAULT”– sorry for the “bad word”…but I don’t actually consider it a bad word– I like asses!

Abs and Ass are My two favorite topics

— invite your friends to join www.TeamBuffMother.com in May for our next contest “Ass Assault!”

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Okay…

Today’s plan is to get some important work done and then off to the races for the evening– all kinds of stuff going on tonight!

 

See Ya later babes!!

-Michelle

p.s. thanks so much for all the super kind compliments on my S2S entry!!

The Key to your Motivation is to Encourage others!

What Energizes You??~ Shine in 49: Day 22

I think it’s very neat how each and everyone one of us are different~ what gets one person EXCITED can be extremely BORING to someone else.  That’s why I am wondering WHAT ENERGIZES YOU?  Will you share your answer with me by commenting here?

Some of the things that energize me are:

  1. Encouraging others- When I encourage others it keeps me energized to stay accountable myself and to set a good example~ otherwise I’d feel like a hypocrite
  2. Competition- give me a way to compete with someone and I will get intense!
  3. Performing- I like the pressure of needing to “perform”; I rise to the occasion and “turn it ON”
  4. Teaching others- I love sharing what I know with others~ I pride myself on being able to explain complicated things in a way that is not so complicated.
  5. SPORTS! I love playing and watching soooo many sports~ I used to think I should have been born a boy.
  6. RESULTS- getting results from something I worked towards energizes me to keep going!
  7. Seeing others succeed!! Success Stories are so inspirational and energizing
  8. Hormones- I am obsessed with hormones, lol!
  9. Supplementation- I love doing HUMAN exeriments on myself and learning about every type of nutrient known to man!
  10. Exercise and Sports Science~ I am a total nerd when it comes to this stuff!  I really love reading research articles, medical journals about anything to do with training and sports supplementation research, etc…I should really go back to school and get my masters or doctorate in it.

On the other hand, some things that DO NOT energize me are:

  • Handyman stuff
  • Tools
  • Crafts, Sewing, scrap-booking, etc…
  • Cooking, cleaning, housework
  • homework
  • reading for leisure (unless I have a reason to read something, you won’t find me reading)…I do like looking a pictures in magazines 🙂
  • decorating
  • shopping- unless it’s for shoes, I like shoes!
  • basic hygiene- I hate showering, shaving, blow drying my hair, putting on lotion, make up, etc…I do it, but I don’t like it!~LOL!

So what energizes you?
And how can you use those interests to energize others?

-Michelle
p.s. We are close to the Contest HALF WAY point~ today’s a rest day!!  Week #4 starts today!!

What Energizes You??~ S6 day 21

I think it’s very neat how each and everyone one of us are different~ what gets one person EXCITED can be extremely BORING to someone else.  That’s why I am wondering WHAT ENERGIZES YOU?  Will you share your answer with me by commenting here?

Some of the things that energize me are:

  1. Encouraging others- When I encourage others it keeps me energized to stay accountable myself and to set a good example~ otherwise I’d feel like a hypocrite
  2. Competition- give me a way to compete with someone and I will get intense!
  3. Performing- I like the pressure of needing to “perform”; I rise to the occasion and “turn it ON”
  4. Teaching others- I love sharing what I know with others~ I pride myself on being able to explain complicated things in a way that is not so complicated.
  5. SPORTS! I love playing and watching soooo many sports~ I used to think I should have been born a boy.
  6. RESULTS- getting results from something I worked towards energizes me to keep going!
  7. Seeing others succeed!! Success Stories are so inspirational and energizing
  8. Hormones- I am obsessed with hormones, lol!
  9. Supplementation- I love doing HUMAN exeriments on myself and learning about every type of nutrient known to man!
  10. Exercise and Sports Science~ I am a total nerd when it comes to this stuff!  I really love reading research articles, medical journals about anything to do with training and sports supplementation research, etc…I should really go back to school and get my masters or doctorate in it.

On the other hand, some things that DO NOT energize me are:

  • Handyman stuff
  • Tools
  • Crafts, Sewing, scrap-booking, etc…
  • Cooking, cleaning, housework
  • homework
  • reading for leisure (unless I have a reason to read something, you won’t find me reading)…I do like looking a pictures in magazines 🙂
  • decorating
  • shopping- unless it’s for shoes, I like shoes!
  • basic hygiene- I hate showering, shaving, blow drying my hair, putting on lotion, make up, etc…I do it, but I don’t like it!~LOL!

So what energizes you?
And how can you use those interests to energize others?

-Michelle
p.s. Contest HALF WAY point~ today’s a rest day!!  Week #4 starts tomorrow!!

 

Got it done!

I got in a ton of sleep last night 10 hours- I had a rough cday 1 yesterday- lots of tummy/back cramps! and then got up- had some coffee and whey- then went for a run!

i did 1 min on:off intervals at 4,6,8, 10 mins and then ran steady for 5 mins to recover some- then did 4 more intervals at 16, 18, 20, 22 mins. A couple times I had to walk a bit in there…but ran for a total of 24 mins in all.

And then I came home had a half of a protein/carb bar and some preworkout drink called “RAPTOR” by NRG-X labs to fuel me for a good chest tri workout:

Warm up
Chest press
70×20
90×15

Bench
45×15
95×10
115×6
135×6 all me!!!
155×4 help for all
135×4 +2 with help

Incline flys
35’sx8
35’sx10

Dips
10
7

Bench dips
20, 15

sit ups- 1 set of 30 reps

We may play some tennis later…but for now I have some work to do.

I am happy that I got it DONE!

-Michelle

p.s. today is cday 2 and I feel so much better- I weighed 130 with all my clothes and shoes on this am- so I am guessing I’m at around 127-128

Got it done!

Submitted by BuffMother on Sat, 2010/09/04 – 1:57pm

I got in a ton of sleep last night 10 hours- I had a rough cday 1 yesterday- lots of tummy/back cramps! and then got up- had some coffee and whey- then went for a run!

i did 1 min on:off intervals at 4,6,8, 10 mins and then ran steady for 5 mins to recover some- then did 4 more intervals at 16, 18, 20, 22 mins.  A couple times I had to walk a bit in there…but ran for a total of 24 mins in all.

And then I came home had a half of a protein/carb bar and some preworkout drink called “RAPTOR” by NRG-X labs to fuel me for a good chest tri workout:

Warm up
Chest press
70×20
90×15

Bench
45×15
95×10
115×6
135×6 all me!!!
155×4 help for all
135×4 +2 with help

Incline flys
35’sx8
35’sx10

Dips
10
7

Bench dips
20, 15

sit ups- 1 set of 30 reps

We may play some tennis later…but for now I have some work to do.

I am happy that I got it DONE!

-Michelle

p.s. today is cday 2 and I feel so much better- I weighed 130 with all my clothes and shoes on this am- so I am guessing I’m at around 127-128

What Energizes You??

I think it’s very neat how each and everyone one of us are different~ what gets one person EXCITED can be extremely BORING to someone else.  That’s why I am wondering WHAT ENERGIZES YOU?  Will you share your answer with me by commenting here?

Some of the things that energize me are:

  1. Encouraging others- When I encourage others it keeps me energized to stay accountable myself and to set a good example~ otherwise I’d feel like a hypocrite
  2. Competition- give me a way to compete with someone and I will get intense!
  3. Performing- I like the pressure of needing to “perform”; I rise to the occasion and “turn it ON”
  4. Teaching others- I love sharing what I know with others~ I pride myself on being able to explain complicated things in a way that is not so complicated.
  5. SPORTS! I love playing and watching soooo many sports~ I used to think I should have been born a boy.
  6. RESULTS- getting results from something I worked towards energizes me to keep going!
  7. Seeing others succeed!! Success Stories are so inspirational and energizing
  8. Hormones- I am obsessed with hormones, lol!
  9. Supplementation- I love doing HUMAN experiments on myself and learning about every type of nutrient known to man!
  10. Exercise and Sports Science~ I am a total nerd when it comes to this stuff!  I really love reading research articles, medical journals about anything to do with training and sports supplementation research, etc…I should really go back to school and get my masters or doctorate in it.

On the other hand, some things that DO NOT energize me are:

  • Handyman stuff
  • Tools
  • Crafts, Sewing, scrapbooking, etc…
  • Cooking, cleaning, housework
  • homework
  • reading for leisure (unless I have a reason to read something, you won’t find me reading)…I do like looking a pictures in magazines :)
  • decorating
  • shopping- unless it’s for shoes, I like shoes!
  • basic hygiene- I hate showering, shaving, blow drying my hair, putting on lotion, make up, etc…I do it, but I don’t like it!~LOL!

So what energizes you?
And how can you use those interests to energize others?
-Michelle
p.s. I have legs on tap for today

Holy soreness Batman!

www.BuffMother.com
My blirp on love today is about my love for the Spring! I feel it comin’ and I am energized by it. The newness, the air, the sun, the clothes, the shoes, easter bunny …I love all aspects of spring!!! I wonder if the new GREENS of spring emit more oxygen into the air or something? And are there more pheromones in the air? ‘cuz I get “twitterpated”?
I just LOVE SPRING!! I can’t wait and I am going to be READY for it~ so I am gonna get in a great workout today! I think I’ll do an at home chest workout and figure out some sorta of funky intervals.

Sorry, I didn’t post yesterday because I couldn’t move I was soooooo sore! It think I over did the stair mill~ because my legs kept getting more and more sore as yesterday went on. It was very painful!!
So needless to say I didn’t workout yesterday.
BUT I did get to get a great massage~ it was exactly what I needed :)
Then I finished up sending out all the After Baby Abs books
And worked on some training stuff…It was a busy but good day!

I am gonna go workout now~
Love ya ladies,
Michelle

Fun Day!

What a fun day~ It was fun for many reasons:
1. I got to spend some extra time talking to my DH today in route to an from his job (his car is in the shop)
2. I got to buy my kiddo a sonic “whacky pack” for them today–Tia thought the word Whacky was funny!–so do I!
3. I got to workout with my DH, sorta– not actually together, but we were at the gym at the same time
4. I went shoe shopping– the only kind of shopping I tollerate– and I bought a pair!
5. I had fun talking on the phone about BuffMother! My favorite topic!

My workout was good–OH an I am DYING from my sore butt today–those lunges and Dead Lifts–totally killed it!
I lifted a weird upper body mix today:
R- bike warm up
Chest press machine
4 sets…can’t remember weight- I don’t usually do this machine other than for warm up prior to bench, so I wasn’t really focused on the weight
Incline flys
35’sx10
40’x6x2

Standing barbell military
45×15
65x8x2
right shoulder pain– i have a tricky rt. shoulder that I have to keep in check
lateral raises, front raises, hammer curl –mix of about 2 sets

tricep push downs
95x12x2
one set of cable raises between
10×10 each arm

pull ups
8, 8

Lat pulls (cybex pull down)
130×10
150×7
170×5
130×12

Seated rows– oh my poor sore booty
90x20x1 set–my pain was too great on my bottom half to do any more

run total of 4 min warm up
10 mins medium/hard 1 mile at 8.6 mph or a 7:03 min mile
good enough since I have a hard killer Track workout tomorrow

Then abs- old school sit ups- seriously for like 2-3 mins straight…next time I need to time myself
Stretch
Bicep curls on hammer machine
45×15 (5 full, 5 short, 5 full motions)x2
shoulder rehab rotations- 10# db x 10×3 sets

Blesses,
Michelle

Wild Day~ great leg workout!!

green shirt/boots

Aloha,

I feel like I am in Hawaii, suddenly it is almost hot here…seriously it was close to shorts weather here today!!
My day started with an hour of driving: to school, to the car shop, to Trav’s work, to preschool, home–a break then off to the gym–then the reverse of that this afternoon!
While I was home today I was on the phone working, making travel arrangements and getting PUMPED for my trip to NYC–which will be next week–oh and did I tell you?? It is my first time there

Okay, enough complaining, lol! I really need to stop that habit

This afternoon, I got my package of cool clothes from VS for my trip to NYC…a couple things were too small and neither pairs of my shoes fit, so what does a good girl like me do? Order more stuff!! I still need to get some good shoes, but maybe those will be easier to find at Dillards here? of all shopping shoe shopping is the BEST, plus I could hit Finish Line for a new pair of SHOX…
that may be a good plan!

I had a GREAT workout day at the gym today, legs–my most favorite body part–hot sexy legs–BOOOYAAA!
Warm up r-bike 7 mins
and 2 sets of 90# leg press about 30 reps each set with some calves afterward

squats
45×15
45×15 full
95×10
135x10x3

Dead lifts
135x10x4 all conventional really focused on using glutes to explode the weight up

Seated rotary calf
135×20 knees slightly extra bent
180x10x3 legs more straight

Walking lunges
60’s on back x15x2 up and down posture

went tanning…so I look GOOOOD in NY!!

Then:
Knee extensions* paired with core work
130x10x3
150x10x2

hanging sit ups- 2 sets, the first super concentrated on slow eccentric
lower back extensions- 1 big set of about 50

More walking lunges
60#x15x2 leaning forward posture (called Russian lunge) to stretch/activate butt even more

That was it!

Keep on shooting for the stars~
Michelle