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World by Tail

Hey All!!

Had a busy but good day today!

I feel like I have the world by the tail these days– good things happening all around!!  I LOVE IT!!

 

Today’s Bikini day 2:

Talk about motivation— these bottoms were TIGHT! makes me know I’ve putt on a little booty cushion over the winter!!

 

Didn’t get in the full workout I had planned in my POA from Monday but it was still really good!!

 

Here it is~

Warm up

12min bike

2 sets of 10 reps jumping squats

Paired circuit #1- Squats

warm up set 45×10 135×10 x2sets, 155x8x2sets Calf raises 4×6-8 2 sets toes in, 2 sets toes out

 

Paired circuit #2-  KB Butt Squeeze squats 40#x10reps x3sets kb deads x10 reps x 3 sets then, bulgarians body weight x 10 reps

 

Paired circuit #3- Knee Extensions- 115#’sx9reps+ dropset 95#x9reps x 4sets Dead Lifts 135×10 repsx2sets, 155#x8 reps x2sets

Paired circuit #4- Ball leg curls/Hip ups 1 set of each Laying side leg lifts 2 sets of 20

 

Paired circuit #6- hands on hammies sit ups -2 sets to fail

Lower Back Extensions

 

So…just for the record my cycle day is 16 and weight is 130, my goal is to be 128 by the end of the week (Sunday).  My tummy has been really bothering me since Saturday. Lots of pelvic pain, bloating and hip/lower back soreness.  It is really annoying!  I kinda think we have a bit of a tummy flu hanging around our house.  My DD Layla was throwing up on Saturday and my son has be nauseous the past 2 days. Hoping it will clear up later this week!

 

Time to Go!!

have a super night!!

-Michelle

p.s. posted this fun pic and quote on my BuffMother page; “I don’t know who invented high heels, but all women owe him a lot.” -Marilyn Monroe

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

REVISIT

HI Ya!!

Day 14 of our 21 day contest!

Is your Hot Hiney “HURT?”~ Day #14~

REVISIT your GOALs~ http://www.teambuffmother.com/topic/-goal-buttday-1hh-

Here are mine again:

My butt habit to incorporate~ Lift heavier! I’ve been in “recovery mode” from a neck injury for the past couple months…now that I am healthy again it’s time to challenge myself on the weights.  Lower reps and higher weights~ Heavy lifting provides amazing muscle growth!

My butt habit to eliminate~ Sitting! get off my HINEY! I’ll be using my standing work station

Yesterday was a good day outside.

I got in a Track workout:

Run 2 laps for warm up Run 200m x2 (time: ?, 31) Run 50 acceleration- had Tia video this…looked slow and need to get on my toes! Run 300m- 46sec…during this one my left hip flexor was bothering me

Run 300m- 49sec- ran slower on purpose due to hip

Cut workout short, hip flexor was too bothersome. I’m wondering if it was a cramp?  I’ll be nice to it for a couple days and see.

 

Then I mowed, brush hogged and weed whipped for several hours.

I also ACCIDENTALLY took some advil I had in my hand to give DH. I went into autopilot mode and swallowed them down with my water– silly! lol!

 

Anyhow, today I plan to get in a good workout and some sun! Right now I’m watching the UFC event from last night– LOVE MMA!!

Let’s have an AWESOME final Week of our BOOTY contest!!

-Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

20 days to go!! LEG plans~

20 days to go in our 21 day: kick the habit contest!….
I SO EXCITED about this contest and all the great goals my BuffSisters have posted in the Rally Room.

Hope you got off to a great start yesterday…

http://buffmother.com/?p=8152

Here’s day 2’s link to content~
SEE BELOW~ LEARN!!

Please feel free to comment on the post- questions and input are encouraged!!

I decided on my habit to break and habit to attain and posted them in my private blog… I am committed!!!

So with the excitement of the contest to stoke my workout fire I’m planning for a great day workout wise!!

LEGS are on tap!!

The plan: Workout time NOON
warm up with 10 min of intervals on the r-bike-killer butt bike
Squats paired with calf press
45×10
95×10
135×10
155×10
155x8x2

Calf machine (seated)
90×20 (half toes in half toes out) x 3 sets

Smith Squats paired with smith lunges
10 reps at each weight
50
70
90x2sets

Dead lifts paired with side lying leg lifts
115x10x2sets narrow
115x10x2sets wide
15 leg lifts each side 4sets

Leg extensions paired with seated leg curls
90×10
120×10
125×10
135×10

leg curls
60×15
70×10
85x8x2

Then afterward I need to go birthday shopping! the Twins turn 9 on the 9th!

My plan is to stick to the plan!!
-Michelle
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MB Blog: A day 2/21 vlog

I’m testing out how things work on my new mac…lots to learn!! Anyhow here’s the first video I’ve shot with my webcam and uploaded with imovie:

~~~~

MB Blog: Learnin’- day 2

BuffMother's picture

Tue, 2012/02/07 – 8:54am — BuffMotherToday’s task is to LEARN! So that’s what I’m writing about!!

 

#1-Learn about yourself and why you want to attain or break the HABIT-

Quit the JUNKY Carb Habit!!
I’ve been a junk fool aholic since I was a kid….I’ve always loved candy! I’ve always loved chips! I’ve always loved snacking and eating quite a bit.  I do NOT believe that eating some “fun” foods is wrong– I’ve never been a “CLEAN” eater, nor do I think it’s paramount!  We need to enjoy all life has to offer, but in MODERATION! Also, I am a big believer that when you workout HARD enough, a slightly imperfect diet is okay. I am not someone who believe the popular notion that diet is 90% of the equation when trying to lean up- It’s and important part, but WORKOUTS count a lot more than 10% in my math!

My eating/diet is a work in progress- ALWAYS!  I look back 12 years ago and MAN!! I ate horrilby!! Now days- I get “lazy” with my diet at times, but overall it’s 100x’s better than then.  The winter is always a time when I gain weight….the past couple years I even got up into the 135 range.  This year, I’ve done better than normal, but still I’m ready to hit it harder sooner this winter!  Having goals like a ski trip on March 1 and the Warrior Dash on May 5 really helps!!

Back about 1.5 years ago, when prepping to go “train with Ava Cowan”….I had a stellar attitude toward my diet- I was eating only fruits and veggies for carbs and I really leaned up nicely!  However, I was working out quite a bit more at that time– Travis and I were playing tennis for 2 hours at a time 2-3 times a week– that long “activity” added to my aeoribic fitness a lot and allowed me to lean up easier.  I need to figure out how to add more long aerobic activity into my routine- hiking is a good idea!

Attain the Keep my Kitchen clean Habit:

This challenge to keep my kitchen clean is tough already! I hate cleaning…especially when it’s 3-4 times a day like in the kitchen!  It’s always been a problem for me to keep my kitchen clean, mostly becuase I find it a waste of time to clean after every meal– it’s faster to do it all 1 time a day??  Anyhow- I want my kitchen clean consistently.  So I must change my mindset about it!

I think I’ll put my ipod on and get after it– it could be relaxing to listen to a podcast while I clean.

 

#2- Learn about ways other have established this habit or broken it– Google is amazing! Or, heck, go old-school and hit the library or book store for some resources!

CARB INFO-
I am a Carb Addict- I’ve know it for about 14 years…I wrote an article about it a few years ago- here’s the link:
http://store.femnutrition.com/mb-carboholic.html

Today, I found this great definition of what being Addictied to Carbs means: http://www.carbohydrateaddicts.com/cadfnd.html

Cleaining Info-

A couple PDF’s:
http://www.household-management-101.com/support-files/daily-kitchen-clea…

http://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=14&ved=0CEI…

A good link:
http://www.readersdigest.ca/home-garden/cleaning/6-good-kitchen-habits-d…

 

I feel like I’ve learned a lot about the battle I’m up against to BREAK THE HABIT!! I certainly hope you take a half hour or so to LEARN about your specific habit(s)!

We can Change!!

Michelle

`~~~~~

EMAIL for day 2; 20 days to GO!!

BuffMother's picture

Tue, 2012/02/07 – 7:59am — BuffMotherHope you got off to a great start yesterday…

Here’s day 2’s link to content~
http://therallyroom.com/node/51727

Please feel free to comment on the post- questions and input are encouraged!!

The countdown is on…just 20 days to go!
Yippie!!
-Michelle

Time for CHANGE?? ~S6day16

Time for Change??

Time for Change??~ What’s the thought process that you go through when you are making a change in your life?  What are your emotions and feelings?  Are you excited, scared, nervous, confused, confident?

Change no matter what is stressful, but having friends who support you through the CHANGE makes the entire process much easier!  I love Change in my life…it keeps me on my toes and Challenges me to rise up and be my best!  My faith in God through change is what keeps me positive, confident and stress-free!  God is GOOD and wants the BEST for me!! I know that!!

My yearning for change is crazy sometimes…I get bored way to easily~ A few years back we “moved” from Fargo to Dallas, Dallas to MN, MN to Fargo and Fargo to Arkansas.  All within a matter of 3 years!  That was too much change and CRAZY!

Another example of crazy change is jumping from one failed diet plan to another…Back when I was “lost” to my HORMONES…I tried every diet under the sun!  Every month I’d start a program and 2 weeks later I’d fail!  The cycle continued until I CHANGED my approach.  I found out that my HORMONES were the cause of my failure and all I needed to do to fix the problem was to integrate them into my plan!  And that’s how Hormonal Timing was born!  I’ve STUCK to that plan for 6 years…and Have had NO DESIRE to change it!  When something WORKS and gives continual results why CHANGE??  There is NO REASON TO!

I would like to encourage you to change things in your life that aren’t working …but things that DO work, stick with them!  And when you are changing things up, stay plugged into friends and support who’ve successfully led the way.

My Chest/Tricep workout from yesterday was a bit less than I had hoped for and a bit more painful than expected, so I didn’t do any intervals and I am taking today off from my workouts, but NOT my diet!

Here is my running tally for today:
P- shake
C- cream and sugar in coffee

Have a great day!!

-Michelle

p.s. today’s Lower body/abs workout:

LOWER BODY 

 

DB Squats
3×10
Pliet Squats-wide toes out
3×10
Laying side leg raises
3×10
Romainian Dead lifts
3×10
Walking Lunges- no weight
2×15-20 each leg
Calf Raises
3×10 

AND ABS!!

ABS–CPTME….SIMPLE 7 for 7
Passive Abs- suck it in 24/7- posture
Sit ups- hands on hammies
Vacuumes!! 10- 10 seconds daily
Knee ups- roman chair are best
Traditional AB crunch
Ball Crunches
Cats/Dogs

 

Quick Catch Up

Hey! I wanted to put down what I’ve been doing the past few days- a CATCH UP of sorts

Tuesday- Yesterday cycle day 11- I was very tired and had BIG BOOBS- meaning ovulation!  Anyhow…I got in a workout however it was a bit of a struggle- I was much weaker than usual. Warm up tan and 14mins on r-bike then…
Back, Shoulders, biceps,
Pull ups
lat pulls
High row
bicep curls
shoulder press
Arnolds
lateral raises
Abs- knee ups on roman chair and on bench
Low back extensions
short run on treadmill (11mins)- focus up on toes with 1min intervals (easy at 6mp; hard at 7 and last one at 8- all hard mins on toes)
Monday- Legs! some highlights Squats- went up to 155×10 for the last 2 sets
Deads- did 1 set of conventional again at 135 and 3 other sets at 135- time to up the weight next workout!!

Sunday- off day- football day; I am still amazed that the Vikings WON! What a come back!!

Saturday- a little over an hour of tennis with the hubby, it’s been a couple months since we’ve played.  His knee’s been bad. He’ll be getting an MRI next week.

Friday- lifted shoulders, calves, some back…I was going to run but never did 🙁

Other than workouts I’ve been super busy tying to clean my house, get laundry done, get packed, etc….
I am excited to get on the plane!  I leave here at 1pm to go get Emily and head to the airport.  We fly out at 4pm to Dallas and then on to San Francisco!  I can’t wait to get there!!

Whoohoo!!! I am so excited!!

Bye for now!! But I’ll try to check in often as we go along on our adventure!

Hi from me!!!

Hi!! I’ve had a busy day…even busier than expected.
my dentist check up turned into a filling and a day of numbness- My mouth was numb for almost 4 hours!  But the worse news is that it hurts more now than it did before the filling- I am guessing I’ll have to go back becuase I can’t eat without pain!  WHAAAAAAAAAAAAA!

Okay so once my numbness was gone, guess who showed up FIANLLY- the ATT Service man.  He was great and fixed my U-vese problems, but he delayed my eating and by the time he left we had to go to dance. Then after dance we finally ate!  Got Gunner to football and I headed to go SQUAT before his game. 

Warm up-rbike
Squat
45×15
95×10
115×10
135×10
155x10x2sets
135×10
Hip rotatations, raises and stretching between sets
 

Deads 135×10-12x4sets
paired with
Knee extensions
130×10
150×10
150×10 toes out focus on VMO

Leg press
90×20
180×15
270x10x2sets
180×15

Calf Extensions on leg press 2 sets
side lunges and hip stretches between sets
knee ups on roman chair

Here’s a little video of our upcoming get together. I am SO fired up for it!

http://www.youtube.com/watch?v=jq021vXruTE

See you in the morning!! Love, Michelle

Leg Stretches

Some quick legs stretches by BuffMother!

Category:

Howto & Style

Tags:

 

Outline:
Touch your Toes Stretch
Lunge Stretch
Quad Stretch
Shins & Ankle Stretch

Transcription:

Afterwards (your workout), it’s great to stretch out. So let me just show you some very quick, easy leg stretches to do.

Ok, the old standby, touching your toes. Make sure you practice keeping your lower lumbar curve in there. Go down, touch your toes like this, keep your head up. You can pretend like you’re almost doing a deadlift, but you’re just stretching. You’ll stretch those same muscles you worked during that exercise.  Then come back up, give yourself a break for about 10 seconds, then you can just do a traditional touching your toes exercise. You’ll feel this really nicely in your lower back. And in your hamstrings also. Try to get to the point to where you can touch your toes, grab your toes and pull yourself down, that’s a great hamstring stretch.

And then of course the lunge stretch. It’s basically how we were doing our lunges, but now we’re just exaggerating the motion a little bit. Really stretch those muscles that we used. I don’t ever stretch before I lift, really not an extended amount. I don’t spend a lot of time on it prior to my workout. I typically do my stretching post workout. My tendons and ligaments are already loosened up and injuries are prevented. Switch your leg, come back down, stretch.   On this one you can keep your leg straight out, you can bend your knee, and stretch that way. You want to sit up and use that stretch to your hip flexor. It’s a very versatile stretch. The key here is still to try to keep your knee over your ankle so that you don’t hurt your knees. Knees are very sensitive joints for a lot of people because they get abused. So we need to prevent any abuse in our workouts so we can strengthen them and make them stronger, more durable than they’ve ever been before.

Ok, so now quickly I want to show you how to do a quad stretch. A lot of people have a hard time stretching their quads because of the typical ‘pick your leg up like this’. But it is hard to do, hard to balance. A really nice easy way to stretch the quads is to get down like you’re going to do the crab walk, tuck your heels under your butt, and just lean forward onto your legs. Now this could possibly be said to be hard on your knees, but if you don’t push too hard you don’t have to kill yourself over this stretch, just let it feel the stretch a little bit in your quads. You can angle over and push more weight on your right leg, feel it in your right leg a little bit more. Come down feel it in a little different area, like this. Same thing with your left leg. It feels so good after doing those squats and those lunges.

And then, if you come back up, like a little frog, this is a great exercise for stretching your ankles and your shin. You lean your weight on your right foot, stretch around, and rotate it around. You can feel it so nicely in your shins and also in your lower knees. That’s a very important area that gets neglected some times. So just rotate around on your heel a little bit. It feels so good after that workout. Then come back up, nice and slowly. Good job.

Time for Change Tuesday

Time for Change Tuesday~ What’s the thought process that you go through when you are making a change in your life?  What are your emotions and feelings?  Are you excited, scared, nervous, confused, confident? 

Change no matter what is stressful, but having friends who support you through the CHANGE makes the entire process much easier!  I love Change in my life…it keeps me on my toes and Challenges me to rise up and be my best!  My faith in God through change is what keeps me positive, confident and stress-free!  God is GOOD and wants the BEST for me!! I know that!! 

My yearning for change is crazy sometimes…I get bored way to easily~ A few years back we “moved” from Fargo to Dallas, Dallas to MN, MN to Fargo and Fargo to Arkansas.  All within a matter of 3 years!  That was too much change and CRAZY! 

Another example of crazy change is jumping from one failed diet plan to another…Back when I was “lost” to my HORMONES…I tried every diet under the sun!  Every month I’d start a program and 2 weeks later I’d fail!  The cycle continued until I CHANGED my apporach.  I found out that my HORMONES were the cause of my failure and all I needed to do to fix the probelm was to integrate them into my plan!  And that’s how Hormonal Timing was born!  I’ve STUCK to that plan for 6 years…and Have had NO DESIRE to change it!  When something WORKS and gives continual results why CHANGE??  There is NO REASON TO!

I would like to encourage you to change things in your life that arn’t working …but things that DO work, stick with them!  And when you are changing things up, stay plugged into friends and support who’ve successfully led the way.

My Chest/Tricep workout from yesterday was a bit less than I had hoped for and a bit more painful than expected, so I didn’t do any intervals and I am taking today off from my workouts, but NOT my diet!

Here is my running tally for today:
P- shake
C- cream and sugar in coffee

Have a great day!!

-Michelle

40 days to Fit! Day 37~soon to be exercised, buffed and beautified!!!

HEY ALL~ I am up, kid less, supplemented, coffeed, fed, journal-ed, ; soon to be exercised,buffed and beautified!!! The day is really shaping up nicely~ I love it when I feel like this~ in control, organized, focused and KICKING tail!!!

I wanted to post my wonderful leg workout from yesterday~ in total it took about 45 mins to complete

Warm up elliptical 7 mins…I realized I like the elliptical and need to do it more!

Squats
45×20
95x10x2sets
115x10x2sets
paired with laying side leg lifts 3 sets of 20 each leg

BB Lunges-alternating legs
45×10
65x10x2sets
paired with seated Hip Abduction machine
50x20x2sets
70×12

Dead Lifts
95x10x4sets (2 stiff, 2 conventional)
paired with seated calf raises
105x10x4sets (toes st, out, in)

Smith Lunges
50×10 no step
50×10 with step
70×10 with stepx2sets
paired with knee extensions
60×10 (one leg at a time)
110×10
150x10x2sets

walking lunges
50#BB x30steps (15each leg) x2sets
paired with seated leg adductions
50x20x2sets

One set of Butt SQUATS on Smith
70×10 SQUEEZE!!!

One monster set of knee ups on roman chair (about 45 reps)

Today’s workout is Back, Sh, Biceps, ABS~ and a interval run on treddy Treadmill

Hope you have a NICE day like I am having~
-Michelle

Success SATURDAY~

www.BuffMother.com

I feel that I am at a turning point in my life….all the effort, blood sweat and tears of the last 15 years of my adult life are finally paying off!! I can taste SUCCESS!!  What an amazing feeling~  It is true that success is not a destination but a journey…however there is a place in life where you need to step back and say~ “I have succeeded” and SMILE!  In no way am I satisfied with a mere TASTE of success though…I am hungry for MORE, MORE, MORE!!  God has a SUPERNATURAL life in store for me and I plan on living it!!!

My BuffMojo this week totally rules!!
I have really felt a huge amount of progress in my attitude and fitness level~ I think I am BACK!!  I’ve not had any bread this week…just  a tish of grains.  AND I’ve done all my lunges so far~ just tomorrow left!!

Here is my workout from today:
run 5 min warm up

squats
45×10
dl’s 45×10–these really bug my back…I am just trying to get the “movement” back
95×10×3

Hammer leg extension
45×10×2 toes in
50×10×3 toes in out st

leg press
90×15 + 20 butt clench + 1 set calves 15 reps or so
180×10 +15 butt clench
270×10x2sets- could feel my back after these

Leg curls
70#x15 slow reps, very focused on eccentric

Smith Squats** paired with butt squats (same sets and reps for both)
50×10×2 of each exercise
70×10x3of each exercise
**completed my 100 lunges for today**

Abs
roman chair knee ups
40 w/8 st leg ones
45 w/ 5 st leg ones
40
paired with calves
2 sets walking calves followed by
seated calves
70#x10×3sets

Well I’ve gotta go!!
Focus on you SUCCESS!!!
-M