Archives

“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 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

 

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~

 

sm312828002

 

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!”

541872_10152755370660055_1238912665_n

 

 

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!

28 Days of Christmas: Day 6

I’d like to take a bit  of time today to talk about “Keeping Motivated”…or as I like to call it keeping your MOJO!!! 

It is so easy for us to get GUNG HO about our fitness goals for 1, 2 or 3 days and then totally fizzle out…the #1 requirement for being eligible to win this 28 Days of Christmas contest is meant to HELP-you, HELP-yourself stay motivated… by posting comments and giving ENCOURAGEMENT to other ladies in the contest.

MY #1 solution for staying MOTIVATED … is to take the focus off of me and give energy to someone else.

That’s why the motto of the Rally Room is “The Key to your Motivation is to encourage OTHERS!”

Just try it- give a little of your energy to
someone else and you will be amazed at the motivation
you get in return!!   The way to do that here is to COMMENT on others blogs.  Even just saying a quick “HI” or “AWESOME” does amazing things.

A GRAND Prize will be given to the contestant who shows the MOST holiday spirit throughout the contest. Participate with feedback ,comments, questions, input, ect during the duration of the Contest on our BuffMother Page: http://facebook.com/buffmotherpage

If you want MORE of a connection~ hook into our TEAM BuffMother Rally Room  Http://therallyroom.com

The Sole Purpose of the Rally Room is for you to have a place to GIVE your energy to others through Encouragement, Excitement, Love, Support, Help, Friendship, etc..~ I call it planting “energy seeds”!

~~~~~~~~

Now on to today’s workout– It’s the same as Day 2, but if you have access to only DB’s and an exercise ball…here is the “At Home Version” for you:

 

Exercise #1 DB Chest Press on ball
3×10(buffing); 3×6 (boosting)

ABS between sets of presses

Exercise #2- One arm DB LAT rows
3×10(buffing); 3×6 (boosting)

ABS between sets of

Exercise #3- DB Flys on ball
3×10(buffing); 3×6 (boosting)

ABS between sets of Flys

Exercise #4- Bent over DB Rows

3×10(buffing); 3×6 (boosting)

ABS between sets of rows

BONUS BURN OUT Exercise #5- Push ups
2x15reps or to  failure

Then… Intervals:

20 min is always the goal here is an example for you:

  • 4 min. warm up-marching in place or a short walk around the block
  • 1 min. hard- jump rope
  • 1 min. easy-march
  • 1 min. hard-jump rope
  • 1 min. easy-march
  • 1 min. hard-jump rope
  • 1 min. easy-march
  • 1 min. hard-jump rope
  • 1 min. easy-march
  • 1 min. hard-jump rope
  • 1 min. easy-march
  • 1 min. hard-jump rope
  • 1 min. easy-march
  • 1 min. hard-jump rope
  • 3min. cool down-march or walk again

This is 20 min total: 7 hard min. total

 

Let’s all focus extra hard on GIVING ENCOURAGEMENT to others, you will reap the rewards!! “GO TEAM” cheerleaders

Your Cheerleader,

Michelle

Heroes

HI all~ Well….I’ve had a busy but GREAT past few days!! Yesterday I took of of workouts– not on purpose, but that’s what happened.  Today I have tennis drills and I’m so excited!! It was a blast last week 🙂 I’d also LOVE to get in a leg workout and/run…I probabaly shouldn’t do all of it though because I’ll be DEAD if I do.  It’s been fun recently to “feel” like working out .  I had a long spell there where I didn’t and it’s hard to have to “make yourself” do it every time.
Today’s THANK YOU! ~ I am thankful for every amazing female hero of mine– they are the women who forge ahead to impact the world, leading by example and have a no excuses attitude. I have many such heros, but today I want to say THANK YOU to 3 specific ladies: Joyce Meyer (www.joycemeyer.org), Laurie Beth Jones (www.lauriebethjones.com) and Heidi Baker (http://irismin.org/). May God continue to

use you in the lives of women, like He’s used you to impact my life!! I have learned so much through your tenacity, example of hard work and through your evident FAITH. Thanks for spreading your LOVE and Light!! Thank YOU!! “I never understood why people want to do big things… Just do little things, with great Love.” — Mama Heidi Baker

 

Keep being thankful and pressing into the positives in life!!

Love,

Michelle

 

"Thin in 30"- Day 19

“Thin in 30”- 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 quickly become expired!  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

"Thin in 30"- Day 9

“Thin in 30”- 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

11:11 Make a wish!

When the digital clock shows 11:11, have you ever heard the saying “11:11 Make a wish!” “Finish STRONG!”- 11 days left until 2011…”11:11 make a WISH!” Wishing, Wanting, Dreaming, Desiring, Hoping… are what inspires us to take actions towards goals.

What do you WISH for your body, your fitness, your beauty and for your overall health?

Take some time today to make a “Wish List”!

My wish list:

  • To have good consistent energy
  • To have clear supple, firm, skin
  • To do more modeling photoshoots (at least 6 in the next year)
  • To try new foods- more fish, more ethnic dishes, more exquisite fancy foods
  • To manitain my muscle mass
  • To increase my VO2 max (fitness level)
  • To derease my resiting heart rate
  • To try new fitness classes/routines
  • To learn and teach: I have a huge desire for educating myself and others regarding fitness, diet, motivation, sport specific training, etc…
  • To compete in somthing- a race, a bike ride, a sport (like football, softball or even soccer), a bench press comp., etc…

I got my photos back from the little shoot I did on the fly with Emily in California~ I didn’t do a photo prep diet but they still turned out decent.  Here’s a little video of the photos in my HOT Pink Zebra bikini from Chynna Dolls:

http://www.youtube.com/v/m3Ob9oBsFZQ?fs=1&hl=en_US&color1=0xcc2550&color2=0xe87a9f

They Hit!

Well…I’ve been pleasantly pleased with my hormones this month. But today they HIT ME! Not in a terrible way, but with the lazy bug. I’ve been SLOW and more spaced out than usual today. I also have peace knowing that it cday 27 today…so at the most I have one more high hormone day left this cycle!!!

In my spaced out state I did get some stuff done- I put together a video for my Mom and uploaded it to you tube and facebook….It was really a fun gift to surprise her with today!!

After that, I had a really good devotion time today, studying about God’s love and how we need to realize He LOVES us so much and that He see’s our potential, our motives, our heart, and our sincere desire to please him- so that when we do fail he still knows we love him and HE still loves us!! Isn’t that cool!! We can run to him even when we have not been perfect!! HE loves us and He wants our love even if we aren’t perfect.

I also had a great coaching call with Michelle Stevens…It’s so fun to talk with her and see how much effort she’s putting in to make us of the information contained within the video coaching program and beyond!! It makes my job very enjoyable.

Then I got to talk with Teresa Williams about all kinds of fun fitnesss/diet stuff and about our Team BuffMother Gathering. Ladies, I tell you what if you can make it to Northern Cali the weekend of November 12th and 13th you will have a blast for sure!! We have so many fun things planned!! You won’t wanna miss it!!!

Then I found out my Mom’s school was canceled for the day(she’s a math teacher in Pelican Rapids, MN). Can you believe they are already having SNOW DAYS in MN??? So I gave her a call too!! She seemed like she was enjoying the day off and really liked the special video 🙂

After that I talked to my hubby dearest on the phone, He’s been outta town for business now since Sunday morning…. I MISS HIM But the good news is he’ll be home tomorrow, just in time for Gunner’s first playoff game– GO RAVENS!!

NO workout today but I did workout the past 3 days so I felt totally fine taking a day off today.

Last night I went to the gym for a leg workout while Gunner was at football:

Hack squats for warm up- Machinex25 reps x2 sets
90×20 x2

Squats
45×15
95×10
135×10
155×10
175×2- I stopped at 2 because I had no spotter and the rack is not one that spots you at all…plus I had a slight twing in my back on the 2 that I did- Better safe than sorry!
135×10- did these immediatly after the 2 reps at 175

Leg extensions
4-5 sets between squat sets
Abs- incline abs-25full+10 hands on hammies
Lower back extensions- 1 set of 25

Bulgarians- been awhile for these
15’sx10repsx3sets

Leg curls- bent over machine variety
50x10x4sets

my butt is nice and sore from the workout!! YAY!!

Off to see if I can finish putting together this dresser- I’ve invested at least 3.5 hours so far total…time to finish it!!!

That reminds me, I think we should do an end of the year challenge called “FINISH IT”!!! Let’s Finish no only October with a bang, but the remainder of the year!!! Are you with me?!

FINISH IT!!!
-Michelle

Happy May Day!

I love the Month of MAY~ it means Summer is on its way and that Spring is ON!
Have any of you ever really celebrated May day? Giving MAY DAY baskets to your neighbors sounds like a great tradition that I’ve never participated in, lol! Maybe next year I’ll try it?

Be sure to have a HAPPY MAY day and take some time today to make some GOALS for MAY…kinda like new years resolutions, but just for the month of MAY….here are some of mine:

*Read my Bible daily- good stuff!
*Get taxes done (extensions are great, but you still have to do them eventually)
*Workout EVERY DAY IN MAY! Join me and commit here: “Every Day in MAY!”
*Get my house carpets cleaned
*Get my Van cleaned up- a detail would be nice

I’ve had a ton of e-mails and questions lately about my training program and what’s my “secret” if you are curious~ check out my article up on BB.com– check it out “Hormonal Timing”

I’ve had a great couple days of workouts!!!!!!

I had a killer leg worktout
Warm up tan and stairmill 5mins
Squat
Deads
Calf rasies
Leg press- just one set-it hurt my sciatic
Leg extensions
Leg curls
Smith Lunges
Butt Squats
Walking Lunges
ABS on lower back extesnsion machine and some lower back extensions too
Knee ups on roman chair

Then today was and another good one- I timed it and it was 1 hour total:

11mins on stairmill warm up with some intervals 55 floors total- lots of various movements and half the time I didn’t hold rails- I felt GREAT!

Chest Press
Bench
Bench dips
Flat bench Iso lateral Hammer Strength machine
Cable flys
Bicep pose down cable curls
Wide lat  pulls on cable- did these just cuz I was already hogging the machine 🙂
Abs: Knee ups on roman chair- 3 sets, hangning sit ups, lower back extensions

11mins on stair mill intevals- these were harder I held on the entire time- easy mins at 1min @ 6 hard at 8 for 2 mins last interval at 10 total floors 67

My plan for MAY is to attack!!! I am going to have a super month and HIT IT hard!!!  My birthday is about 43 days away and so it’s time to get serious about planing someting for it- I’ll be 35- a milestone….my celebration should ROCK!!!

Be Relentless~~
Michelle