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7 days to Go!!

HEY!!
Just 7 days to go in our 21 day kick the habit contest!! That’s just ONE WEEK…
I know you can focus for 1 week~ WE GOT THIS!!

Today’s post:
http://therallyroom.com/node/51913

Hit it hard!! I’m watching you, lol!!
-Michelle

My plan for the week.. is to lift a bit heavier this week.
The last couple I have been doing sets of 10 now this week I am going to go to sets of around 6 reps.

Here it is:
Moday-
Workout at noon with dh…lift chest/tri’s and do intervals(most likely run)

Tues-
Workout:back/bi’s/shoulders intervals or spin class ūüôā

Wed-
Workout:LEGS!! I love leg day. The goal is a sore butt and I will get one!

Thursday:
Run intervals outside and some sprints!!

Friday: Workout: Chest/tri’s and spin? or intervals on upright bike

Sat: PICTURES??? I never got my starting contest pictures done, I am way over due for a set of progress pics…the last ones were done in early Dec
Workout: Back/Bi/Shoulders and run outside

Sunday:Church…we will make it this week!!

I am so excited for the week!!
-Michelle

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7 Days to Go! “Top of the HOUR” to YA!!

BuffMother's picture

Sat, 2012/02/18 – 2:46pm ‚ÄĒ BuffMother

7 Days to Go!

Just one week– you and I can focus for 1 week…we can do it!!
Today’s task is simple– I want you to ask yourself this question at the top of every hour:
“What do I need to do right now to move towards breaking my habit?”

Here are some of how I expect to answer:

6:00am- Get my young and spry body out of bed!! GET UP!!!
7:00 am- Kiss my kids goodbye for the day…make sure they know I love them
8:00 am- Eat some eggs and then Clean my Kitchen
9:00 am- do my online time
10:00 am- eat a mid morning snack of an apple
11:00 am- prepare my errands for the day- post office trip, trip to dry cleaners, etc.
Noon- eat a healhty clean lunch like: romain/spinach salad with chicken, olives, tomoatoes, nuts and some ranch dressing
1:00pm- clean the kitchen up
And so on….

Use the top of each hour as a cue to keep asking yourself “what do I need to do right now”… to progress towards my short-term and LONG TERM Goals!

Workout ideas for today-

Beginner:
Lift Lower body Circuit

 

LOWER BODY
Squats
3 sets x15 reps
Calf raises
3×10
Stationary lunges
3X10
Romainian Dead lifts
3×15
Ball Leg Curls
3×10
Laying side leg lifts
3×20

Experienced:
Lift Back

 

BACK, BICEPS, SHOULDERS
Pull-ups (assisted)
3×8-10
Upright rows
3×8-10
Rows
3×6-8
DB Bicep curls
3×6-8
Lat pull downs
3×6-8
Bent over lateral raises
3×6-8
Standing DB W-Military
3xfailure
Crunches 3×15 slow
Barbell bicep curls
3×8-10
Knee Ups- to front and sides
Intervals-

Focus, Focus, Focus and Do what you need to DO!

-Michelle

~~~

It’s working!! top of the hour cues!!

BuffMother's picture

Mon, 2012/02/20 – 10:52am ‚ÄĒ BuffMother

The task for today is working “Use the top of each hour as a cue to keep asking yourself “what do I need to do right now”… to progress towards my short-term and LONG TERM Goals!”…I’m staying focused, keeping my kitchen clean and getting stuff done!

YAY!!

Yesterday was a great day off…I worked outside clearing some brush, burning some brush and found that my tulip bulbs that I planted last fall are sprouting.¬† I had planted them upside down and thought they wouldn’t work, but at least some of them found their way to the surface :garden:

The twins and I also practiced some softball…they are total beginners and it’ll be fun to see how they progress this season.¬† Gracie did really well at her try out, but the poor girl got hit in the shin with a grounder!¬† She’s convinced she does NOT want to play anymore, which is really too bad!!!

I missed my second leg workout last week, so that’s on tap for me and my workout buddy, Gunner, today!¬† Everyone is healthy here finally and I am feeling excited for the spring.¬† I can feel MARCH coming.

March 1 I’m headed to Keystone for a ski trip…I’m thinking I need to prep for that a bit this week.¬† I need to be sure I have clothes and a body that can endure the altitude, cold and crazy muscles involved. I’m also going to go tanning and get my hair done this week….I feel the need to primp a bit!

I spent a bit of time this morning looking at my last set of progress pictures.¬† They were on December 5th…it was a couple weeks after I had been sick for a month.

Here’s one of them:

I think I’m looking a bit leaner since then, but I do need to take a set of pictures to compare.¬† I’ll plan to do that this Saturday.

We’ll the TOP of the hour is coming again– time to refocus and stay productive!!

Have a super day!!

-Michelle

Slept in!!

I am DYING Laughing about how many SORE¬†BOOTY posts have been here in the RR¬†this week!!! Isn’t it fun to have a sore butt!? Laughing Today my DH let me sleep in until 10am!! ¬†I needed it soooo bad as my cold was still “hanging” on quite strong yesterday. ¬†I feel much better today and I’m ready to attempt going for a run outside here in just about 30mins.

My plan is to finish writing part 2 of my re-cap of the Omaha trip today, but I also need to catch up with some video coaching stuff and have 3 parent teacher conferences this afternoon.¬† I had my son’s yesterday and felt like I¬†was the one who was the one who the conference was about and that I was in BIG¬†trouble, lol!¬† The teacher expects me to “check” my son’s math homework each night it’s assigned (twice a week)…which means I have to do the entire lesson myself and figure out the way they want the answers written on my own. It takes at least 30mins each time to do it and I just don’t have that much time in the evenings.¬† NOR¬†do I want to do math homework…I am over and done with being in 4th grade! ¬† Crazy how much teachers expect parents to be involved with homework and such.¬† When I was a kid I did my own homework with little to none parental involvement.¬† NOW I have 4 kids who all need constant involvement from me with homework. The teachers expect it way too much and can’t possibly understand how BUSY it is with 4 kids in elementary school…3 of which are still trying to learn how to read! I’ll get off my soapbox now….Sorry for ranting~ The good news is that I have very smart kids and my son has all A’s except for and 89% in MATH, GO GUNNER!

Last night I had a good time at the gym, I showed off pictures of both Deb and Brenda…then got in a good HEAVY Back workout!¬† I went ahead and started BOOSTING.¬† FUN to lift heavy!!¬† I had planned on doing intervals on the stairmill, but my cough kept me from doing that.¬† I’ll get those in tomorrow instead.

warm up r-bike 5 mins

Cybex lat pulls
130×10
150×10
160×8
160×7

Pull ups- 8

High Lat pull- Hammer Strength
90×10 together
70×10 (one arm at a time) x10
90x6x3sets

hammer rows-
90×10 (together)
70×10 (one arm at a time)x10
80x8x2

Hammer Bicep curls
45×10+5shortx2sets
55×6+5shortx2sets
45×10

Ab Wheel
2setsx20reps

Lateral raises- high overhead slow and controlled
10#platesx15reps

t-bar rows
45x10x3sets (various hand positions)

Cable  rear lat raises
10x10x2sets
Cable Front raises
10x10x1 set

Assisted overhand pull ups
40×6 really slow
+4 under hand

Then it was time to go get Gunner from Football….He got moved from Linebacker to Offensive Full Back. Their STAR player/QB broke his collar bone in their game on Tues, so there was a big shake up on the team!¬† They play a game tommorrow night, so we’lll see how the new offense goes.

Well I am off to get a run done and some LUNGES!! YAY Booty!!

-Michelle

Here’s a pic for you in HONOR of our LUNGE WEEK~ they produce!

40 days to Fit! Day 36~another Monday!

Another Monday!¬† My plan for today’s workout is to work my BUTT with lots of LUNGES~In order to hit your GLUTES when lunging there are several things you can do-

  1. Focus on using your Front leg for the movement.
  2. Bend forward at the waist (chest to knee) at the bottom of the movement to gain a GOOD stretch in your glute
  3. Pre exhaust your other muscles with exercises like – squats, leg extensions, leg curls, etc…
  4. Utilize WALKING LUNGES with weight they are proven to be the most effective at hitting butt muscles

Here’s a couple on of my FAVORITE¬†moves for working my butt~ Smith BUTT Lunges: By bringing my¬† front foot in and leaning my chest towards my knee, my glutes are stimulated much more. BE PREPARED for a sore BUTT the day after these, lol!

And a couple other links to BUTT exercise videos:

Walking Lunges:http://www.youtube.com/watch?v=xhyjC_TAvKo

Starter Style Walking Lunges: http://www.youtube.com/watch?v=0UfmobVOGOk

In other news…We have ton of FUN Stuff going on and many great tools that will help you get buff!
i’ll be sending out a newsletter with more info on all if it VERY¬†SOON~¬†so please be sure you name is on the list.¬† You can sign up here www.buffmother.com

Now to catch you up on my workouts for the past 4 days~

Thursday- Did legs- had a GREAT workout!!
Friday- Had a great RUN outside!
Sat- Did a good Chest/Tris/Shoulder/bicep workout
Sun- Did a GREAT run Outside

The PLAN for this week is:
M- legs
T-Back, intervals (run)
W-Chest, intervals
Th, F, Sa- REPEAT M, T, W ūüôā
Sunday- OFF

Let’s all have a GREAT¬†WEEK!!

-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