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Thank you SPORTS

Hi!! I’m in a total time warp this week…Holidays do that!!

I’m so excited on many fronts~ We are getting geared up for our next contest…Hope you got the email and signed up, DETAILS are HERE.  The sign up for the sock exchange ended yesterday: We had 68 ladies sign up to participate, It’s gonna be some crazy wild fun to see all of those sock pictures!!

I got in a workout today at the gym with my mma friend Lylna~ we worked our backs, shoulders and did squats– then to finish up she put me through some boxing drills~ it was fun!!

Tennis was canceled for this week…due to the holidays.

Today I want to say thank you to sports…Thank you SPORTS for teaching me tons of PHYSICAL Skills, but more so mental skills like : Determination, Hard work, Consistency, Team Work, Encouragement and the Ability to KEEP Pressing on knowing that PRACTICE makes PERFECT.

Well, time for some relaxation!!

Love,

M

 

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!!

Friendly Friday & Weekly Q! (S6 day 5)

It’s Day 5!!  Workout assignment for today is the same as Tuesday- LEGs!!
Here’s a link to Day 2 for the workouts:

http://blog.buffmother.com/s6day2

 

Hey, hey, HEY!! IT’S FRIENDLY FRIDAY~ So let’s strive to be extra friendly today:

  • Smile more and make eye contact with people…it’s OKAY!
  • Say HI to everyone you cross paths with
  • Break the ice, introduce yourself; be conversational
  • Lend a Helping HAND; open doors; offer to help carry something for someone, etc….
  • Comment on a Friend’s Blog
  • Comment on a STRANGER’s Blog
  • Send some e-mails or private message
  • Send some letters or Thank You cards or B-day cards, etc…
  • Send some flowers~or balloons~ or fruit~ or candy (toffee?)
  • Call a friend, acquaintance, family member or even and ENEMY, lol!
  • Text someone!

Just STRIVE to be EXTRA Friendly today!!!  And HAVE FUN with it!!! You will be rewarded for planting those “energy seeds”

And…. let’s get friendly by getting to know each other a bit through my “Weekly Question” series… Please participate. If you have any thoughts, a reaction, input or ANSWERS to our “question of the week” please comment…. the more involvement the better friends we become.

This Week’s “Weekly Question”:

Who’s your BEST friend? Why? What do you do together?


My Answer:


My best friend is hands down my husband. No friend of mine has ever been even close to THE BEST compared to him. We are so compatible in every way! WE think alike about almost every topic -Religion, Politics, Money, Business, Family, Values, etc…. WE also LAUGH at the same stupid things. Our all time favorite movie is “Dumb and Dumber” …we’ve watched that movie together at least 6 times and laugh harder each TIME!! Travis and I “DO” a lot together~ We talk a lot, work together, workout together, sleep together, watch sports together, play together, eat together… basically we do almost everything together!! I love my best friend!!


Who’s your BEST friend? Why? What do you do together?

 

Your Friend,

Michelle

p.s.Here are some fun articles about best friends

How to be a GREAT best friend- http://www.wikihow.com/Be-a-Great-Best-Friend

Best friend QUOTES- http://www.quotegarden.com/best-friends.html


Dumbbell Romanian Deadlifts

Category:

Sports

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Outline:
Form

Transcript: Dumbbell Romanian Deadlifts
Basically you want your feet about shoulder width apart. Keep your upper body upright, bend over at your hips, down til you feel a stretch in your hamstring, then just back up. Nice and slow, then back up. You want to keep the curve in your lower back, you’ll notice how I don’t round my back down like this. Keep it nice and curved as you do the whole motion, that will isolate your hamstrings.
You can also vary this by having a wide stance.

Barbell Romanian Deadlifts

Category:

Sports

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Outline:
Grip
Demo

Transcript: Romanian or Stiff Legged Type Deadlifts, Barbell

On the barbell you want to have a staggered stance for your hands, which will help your grip. Basically you can do both stances on this one too. Shoulder width. Let this down, nice and slowly, you want to keep the bar nice and close to your legs. Still all working your hamstrings, glutes & your lower back.

Froggy Leg Curls

Category:

Sports

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Outline
Form

Transcript: Froggy Leg Curl

A variation of leg curls, to hit your butt a little bit more. Put your feet out wider, kind of looking like a frog on the machine. So you have your knees out and your butt clenched the whole time. So come up – your knees out and your feet out and come down. Clench your butt as you come down. Once again, don’t come down all the way, then up. Really squeeze that butt, then come down. These you’ll have to use a lighter weight on, but they’re really effective.

Leg Curls

Category:

Sports

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Outline
Equipment
Demo of Leg Curl
Form & Extension

Transcription – Leg Curl

This is the leg curl. This is a good machine, it’s actually not a flat bench some are flat. A lot of them are a little angled which is optimal. It will hit your hamstrings better that way.  Make sure you get on the machine where it’s nice and comfortable. 
Come all the way up to your butt, then come down – you don’t want to go all the way down, you want to come down to about here (not fully extended). So watch how I do it. Lower slowly, then up, slowly, then up. Notice how I have my feet flexed, my legs are close together and my feet are pointing straight.

Ottoman Knee Ups

Category:

Sports

Tags:

 

Outline:
Knee Ups
Side Knee Ups
Eccentric Contraction

Transcription:

Basically all you do is bring your knees up to your chest. Then you exhale and resist letting your legs out.  And up, and resist.  And up, and resist. And up, and resist. Ok, so we’re going to do about 10 of these. 6, 7, 8, 9, 10.

Now I’m going to show you the side ones just so you know how to do these. As you get more advanced you want to do some side ones too. So just sit on your right butt cheek, and then just bring your legs up like you were before, but they’re just to the side a little bit. So then this will be working the left side of your stomach so that’s where you want to concentrate on resisting as you move your legs out. So up, and resist. Up and resist. The do it on the other side too. Up and resist. Up and resist. Up and resist.

The eccentric part of this exercise is the key to having it most effective. Make sure you’re resisting as you bring your legs out, not just on the up.

40 days to FIT!! Day 9 & 10~ a fourth of the way there!!

Back in the day…when I was in sports the way I got through nasty training sessions like “otters” in basketball, “hills” in cross country, “laps” in soccer or “400’s” in track was to break my training sessions into fractions.  If we had 10 hills to run after 2 done…I’d think in my mind~ “wow, we are already 1/5th done.”  It was a good way for me to get through it with a positive outlook~ SOOOO… on our “40 days to Fit” Challenge I am taking the same approach.  I am already a fourth of the way done with the 40 days!!!  AND I DO think I am at least a FOURTH better than I was when I started 10 days ago!!!

FYI~ if you haven’t joined the challenge yet you still can…and PLEASE invite your friends, relatives and others to join us! “40 days to FIT” join the challenge!!!

Today is my Day 10…and let’s just say Day 9 didn’t go as planned for my workouts, I didn’t do one! …but that’s OKAY!! I had a great day and refused to let missing my workout spoil all the fun we had as a family.  With this being the last week of summer vacation I knew I’d be busier than usual.  We went to see G-Force in 3-D yesterday afternoon~ neat to see a 3D movie…but I didn’t think G-Force was very good, which doesn’t matter much because the kids liked it!  then we went out to eat~!  IT was GOOD!

I resolved last night that I’d get to the gym first thing today to do my leg workout and I did it!! It was a good one~

Warm up- 15 mins r-bike

Knee Extensions
Squats (up to 115#x10 for 2 sets!!)
Bulgarians
Lunges-one set w/ 45#Bar
Seated Calf
Leg Press
Walking lunges- one set only- my knee was hurting
Leg curls
A BUNCH of ABS

Now we are getting ready to go bowling for our “fun” today~ I hope to at least break 100 🙂

Enjoy your day!!!

-Michelle

Am I Drooling…?

www.BuffMother.com

“Excuse me…but could you tell me if I am drooling?”

I felt like I needed to ask someone that my entire workout~!  I guess that’s what happens when you workout with a completely numb right side of your face!!  So…as you are guessing I visited the dentist today and had a tooth prepped for a crown…Dental work for me is VERY rare and I don’t remember having a numb face like this since I was in 7th grade…about 20 years ago!!!

Anyhow….I did workout but with NO fuel!
I haven’t eaten anything all day actually and it’s almost 3pm~
So….I kinda wimped out:

Bench 45×20
95×10×3

Push ups
20, 10

Hanging knee ups
15

Pull ups
8

Tricep extensions
45×10×2

Knee ups on bench
25repsx2

then I ran for 10 mins–almost died–my sports bras were too tight!
then I did the stairmill with super booty focus for 10 mins

that’s it…

Now I have to shower quick, try to drink a protein shake and pick up my kids from their last day of school!!!
-Michelle
p.s. Don’t forget to join us for our upcoming 10 week SuperSTAR Success contest!!