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“Get Buff”- Day 24

“Get Buff”- Day 24

Workout:

Day #24
Sprints!
Run 10 mins
4x100m sprints
run 4 mins

Time between Sprints= full recovery  2-5 mins

Sprints EXAMPLE-

Then last evening,  I had a good run~

I ran 2 times around my block- about a 10 min run (.7mi each block) rested (walked) for 1.5 mins Sprinted 100m- fire hydrant to fire hydrant on the street in front of my house rested (walked) for 2 mins- walked back to starting place Sprinted 100m rested (walked) for 2 mins

As an extra I ran 1 more time around the block (5mins)

**EXTRA!!**

Small shoulder workout:

DB Military, DB Upright rows, bent over lateral raises, font raises – 3×10 circuit

Today’s Diet focus:

No Dairy products

“Get Buff”- Day 19

“GET Buff”- Day 19

Workout:

 

Day #19
Sprints!
Run 10 mins
4x100m sprints
run 4 mins
Full recovery 2-5 mins between sets.  Push hard run FAST!! Each sprint should take only 15-20 seconds of all out effort

Today’s Diet focus:

Supplements- TAKE THEM! learn about them, review them, buy them, organize them, experiment with them, etc….

Often times we have the best intentions when purchasing supplements and then they sit in the cupboard and ROT!  Don’t let that happen! Take your supplements daily- they do help!!

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

Body, Soul/mind and Spirit are synergistic; they work together. Take some time today to address your “mental and spiritual fitness” and you will find being fit in BODY will comes much less effort.

 

Your friend,

Michelle

“Get Buff” – Day 14

“Get Buff”- Day 14

 

Workout:

Day #14
Sprints!
Run 10 mins
4x100m sprints
run 4 mins

Time between Sprints= full recovery  2-5 mins
Sprints EXAMPLE-
Then last evening,  I had a good run~
I ran 2 times around my block- about a 10 min run (.7mi each block) rested (walked) for 1.5 mins Sprinted 100m- fire hydrant to fire hydrant on the street in front of my house rested (walked) for 2 mins- walked back to starting place Sprinted 100m rested (walked) for 2 mins
As an extra I ran 1 more time around the block (5mins)

**EXTRA!!**

Small shoulder workout:
DB Militay, DB Upright rows, bent over lateral raises, font raises – 3×10 circuit

Today’s Diet focus:

No dairy

“Get Buff”- Day 9

“Get Buff”- Day 9

Workout:

 

Day #9
Sprints!
Run 10 mins
3x100m sprints
run 4 mins
Full recovery 2-5 mins between sets.  Push hard run FAST!! Each sprint should take only 15-20 seconds of all out effort

Today’s Diet focus:

Supplements- TAKE THEM! learn about them, review them, buy them, organize them, experiment with them, etc….

Often times we have the best intentions when purchasing supplements and then they sit in the cupboard and ROT!  Don’t let that happen! Take your supplements daily- they do help!!

~~~~~~~~~~~~~~~~~~~~
Body, Soul/mind and Spirit are synergistic; they work together. Take some time today to address your “mental and spiritual fitness” and you will find being fit in BODY will comes much less effort.

Your friend,
Michelle

 

“Get Buff”- Day 4

30 days “Get Buff”- Day 4

Workout:

Day #4
Sprints!
Run 10 mins
2*x100m sprints
run 4 mins

Time between Sprints= full recovery  2-5 mins
*each time we sprint we’ll add more reps to the workout…if you are truly pushing hard, you’ll get really sore from just 2.  If you’ve already been using sprints in your workouts, you can do more than 2 🙂

Sprints EXAMPLE-

Then last evening,  I had a good run~

I ran 2 times around my block- about a 10 min run (.7mi each block)
rested (walked) for 1.5 mins
Sprinted 100m- fire hydrant to fire hydrant on the street in front of my house
rested (walked) for 2 mins- walked back to starting place
Sprinted 100m
rested (walked) for 2 mins

As an extra I ran 1 more time around the block (5mins)

Here’s a video on how to sprint for you-

 

Today’s Diet focus:

No dairy

 

Hope you are on track to get results…30 days isn’t a long time so be sure to make every day count. Focus, Focus, Focus!!

-Michelle

"Thin in 30"- Day 14

“Thin in 30”- Day 14

Workout:

Day #14
Sprints!
 
Run 10 mins
4x100m sprints
run 4 mins

Time between Sprints= full recovery  2-5 mins

Sprints EXAMPLE-

Then last evening,  I had a good run~

I ran 2 times around my block- about a 10 min run (.7mi each block)
rested (walked) for 1.5 mins
Sprinted 100m- fire hydrant to fire hydrant on the street in front of my house 🙂
rested (walked) for 2 mins- walked back to starting place
Sprinted 100m
rested (walked) for 2 mins

As an extra I ran 1 more time around the block (5mins)

**EXTRA!!**

Small shoulder workout:

DB Militay, DB Upright rows, bent over lateral raises, font raises – 3×10 circuit

Today’s Diet focus:

No dairy

Week #3 workouts attached for download!!

Thin in 30 – Week 3

"Thin in 30"- Day 4

“Thin in 30”- Day 4

Workout:

Day #4
Sprints!
Run 10 mins
2x100m sprints
run 4 mins

Time between Sprints= full recovery  2-5 mins

Sprints EXAMPLE-

Then last evening,  I had a good run~

I ran 2 times around my block- about a 10 min run (.7mi each block)
rested (walked) for 1.5 mins
Sprinted 100m- fire hydrant to fire hydrant on the street in front of my house 🙂
rested (walked) for 2 mins- walked back to starting place
Sprinted 100m
rested (walked) for 2 mins

As an extra I ran 1 more time around the block (5mins)

Today’s Diet focus:

No dairy

Sprintin’ Sun

www.buffmother.com
HI~ I just got back from my interval run/sprints/bike workout that totaled 30mins :)
I ran 4 intervals, 4 sprints and then biked for 10 mins~ fun stuff!!!

I expect  to be able to finish today stronger than yesterday for my eating portion of the CHAMPION weekend challenge, lol~ I ended up drinking a couple beers and cocktails and eating some CHIPS during the UFC fights last night~ so my STELLAR day will have to be today, lol!  The fights were fun to watch, but I thought a couple of them were BORING~ I tell you what though, I would NEVER want to be in a fight with Brock Lessnar…that guy is gigantic and very athletic!  Heath Herring is probably in the hospital still from the beating he took last night–OUCH!

Have a Champion day yourself!!
Love,
Michelle

Fit in Fifteen!

www.BuffMother.com

Time…who has it?  That’s why I believe in doing the MOST efficient, effective workouts possible!

Today I did a GREAT 15min workout:

“Fit in Fifteen!”

Run warm up 4 mins
Sprint 15-18 seconds
Walk a bit
do 20 walking lunges
Walk a bit more
Repeat 5 times*
*Total time between sprints= about 2 mins

15mins is enough time to get in a GREAT workout~
Get after it, being FIT is 100% worth it!!

TGIF,
BuffMother!

My pants fell down~

www.BuffMother.com

Well not really but close!
I had my PINK low rise terry sweat pants on today and even though I “knew” better, I went running/worked out in them anyhow…and they didn’t want to stay up!

So my at home workout looks like this:
u bike 5 mins
run around block 5 mins
2 slow sprints
Day 2 in a row of squats
95×10
105×10
*between sets cleaned the garage (where my home gym is located)
135x 8×2
full squats no weight about 15
(BTW- i did do squats last night 95×10x3sets)

Dead lifts
95×20 or more…big huge set
95×10 feeling that first set already, lol!
some standing ab work in the mirror–the great aspect of working out at home :)

bulgarians
 no weightx10
30’sx6
30’sx10

Then ran around the block again in 4 mins this time.

it took me forever, but it was a good small workout~ I really struggle working out at home…but I want to change that!!

I am off to get 4 kiddos to bed!
Love,
Michelle