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Nostalgic November

the Rally Room theme for this month is…

Nostalgic November!

 

Post daily in a memory from your past…

Remember, be thankful for, acknowledge and appreciate your past. Join with me this month and celebrate the past success in your life, the fun times you’ve had with family and friends. Let’s get Nostalgic!

Plus, make this November count! I want to look back 10 years from now and have NOSTALGIA about this month of my life!

This picture is a sweet memory from our second Nebraska “Team BuffMother” gathering in 2008. Thanks to Lisa Yost Staudt we have a LARGE TEAM of women who are to this day impacting the lives of ladies in not only the Omaha area but the entire region surrounding Nebraska. Thanks Lisa and all my Nebraska friends for your love, kindness and support!! www.TeamBuffMother.com

 

 

My workout yesterday was to bike for 20 mins and 40 lunges in the morning, then I ran hills. I ran 3 loops each direction then 1 1min hill followed by 5 more 25 second less steep hills and finished with the remainder of my 60 lunges up the hill then cooled down with a jog home.

 

Today I lifted chest. I took my Gym Angel Energy pre-workout supplement about 30 mins before.  I started as the label suggested with 1/2 a scoop in about 4 oz. It’s pretty tasty: Pina Colada flavor.

Anyhow, I didn’t feel it much– no jitters or sickies.  I did have a good strong workout.

 

warm up Bike

Bench

45×20 warm up

95×10

115×8

115×7

95x10x2sets

 

Incline flies

30’sx10

35’sx10

35’sx8

 

Ab rolls with curl bar

2 sets of 12

 

Jumping lunges- 5 sets of 20

+ more abs: sit ups, hanging knee ups, side crunches

 

Then ran again…2 days in a row of running is very rare for me! I wanted to do it today though because legs is tomorrow and I don’t want to run on leg day. I did that on Wednesday and it’s exhausting!

 

Overall I ran intervals 2 mins @8mph with recovery at 6mph x2 then ran the next full mile at 8mph.  Completed 2 miles in 16:23 then jogged a cool down and stretched.  I really challenged myself with the mile at 8mph.  I kept telling myself it was the “money maker minutes”…the ones that really counted, the HARD ONES! Those are the ones that CHANGE YOU!

 

Time to roll, got a HOT DATE with the hubby!

Love,

Michelle

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Sizzlin' in 6~ WEEK #2 (day 8): "D" is for Determined!

D is for Determined!

 

I am so DARN DETERMINED to get to my goal!! I love that feeling of FOCUS!!!
DETERMINATION is a GREAT thing!!!

“The difference between the impossible and the possible lies in a man’s determination.”
-Tommy Lasorda (American Baseball Player and Coach, b.1927)

“Some are destined to succeed, some are determined to succeed.”
– H. H. Swami Tejomayananda (Indian , b.1950)

“We must remember that one determined person can make a significant difference, and that a small group of determined people can change the course of history.”
– Sonia Johnson

My determination led me to workout hard again today!!! I am on fire!!
I hope you are equally DETERMINED to get your workout done and make it better than your last one!!  Lift heavier, push harder and focus on getting results at the gym!!

Here’s a download for this week’s workouts:
week 2

Today’s workout is:

Upper body, ABS and Intervals

Be sure to start with a warm up- 10 mins on the recumbent bike is a great place to start

UPPER BODY- Circuit- do all exercises upper body in the order as listed; repeat the circuit 3 times.  #1 then immediately #2 then immediately #3 etc…then the entire series again for 3 rounds
EXERCISES DATE        
UPPER BODY          
#1-Chest press or Push ups regular or on knees lbs.        
3 sets to  failure reps.        
#2-Rows- machine or bent over holding dumbbells lbs.        
3 sets of  10 reps reps.        
#3- Tricep machine or Chair dips- for triceps lbs.        
3 sets of 10 reps each reps.        
#4-shoulder press machine or DB Shoulder Press lbs.        
3 sets of  10 reps reps.        
#5-Bicep machine curls or DB Bicep Curl lbs.        
3 sets of  10 reps reps.        
#6-Cable tricep push downs or Tricep extension lbs.        
3 sets of  10 reps reps.        
#7-Standing Lateral/Side shoulder Raises (flies) with DB’s lbs.        
3 sets of  10 reps reps.        

ABS:

ABS–CPTME….SIMPLE 7 for 7 – REFER to my book “AFTER BABY ABS” for an explanation of these exercises and terms
Passive Abs
Sit ups- hands on hammies
Vacuumes!! 10- 10 seconds daily
Knee ups- roman chair are best
Traditional AB crunch
Ball Crunches
Cats/Dogs

Then intervals like these:

Stair mill
15 mins of intervals
hard mins at 8 and 9 easy mins at 6
+ 8 mins on r-bike

Today’s Hormonal Timing (HORMONE CHARTING):
1- what cycle day is it for you? 2
2- what was your weight today?128
3- do you notice any water retention in your body? if yes, where? yes everywhere
4- are there any “other” factors of importance to note about your weight gain or loss today? I am looking leaner every day!! My tummy is shrinking big time! FUN STUFF!!!

BE DETERMINED to reach your goals!! And remember that together we CAN change the world for the better!!! We can help every woman become their best

Love,
Michelle!!!

Mighty Monday +POA!!

HI YA- My mighty Mothers!!!  I’ve been going strong all day and love how much I’ve accomplished- It’s truly been a Mighty Monday!

my workout today went like this:

warm up
chest press 70×20, 90×12

bench
45×10
95×10
115×9
125×6
125×5
115×7

Standing lateral raises
10#plate ea handx20 repsx2sets

Hammer Strength seated incline press
90×10
110×6
130×5
90×9

knee ups on roman chair- 2 sets

Cable flys
30#x6 together+10singles
paired with
Posedown bicep curls
30#x15 reps

40x6togther+6singles x2 sets

Tricep push downs
80×15
95x10x2sets
90×10

Ab wheel
20, 12

Ab roller
2 sets straight
1 set to each side

Dips 7

+3 vacuums–more of these later!

no cardio yet…it’s finnally sunny here so we may go for a walk

This week’s POA- Keep lifting Boosting style, keep it sexy, keep taking pics and too keep vacuuming!!
M-Chest
T-legs
W-back
Th-chest
F-legs
Sa-back
Su- just 11 mins of something- pracitcally off

today is cycle day 23 and Boosting is going great for some reason…I really think my body loves me this month 😉  I love my body!! I show my love to it by treating it to workouts and good food!!  LOVE YOUR BODY and it will love you back!

BE a MIGHTY MOMMA today!!

Love,

Mighty Michelle

SNOWING??

UNREAL it’s snowing today!! It is very, very weird for this time of year for us to see anything white coming out of the sky!

Week #1 of my 10 weeks has been a decent one…BUT I still have my mini-challenge to do! I am NOT motivated to take pics or measurements right now at all~ BUT I will do it…because I know I need to SEE the truth!

Okay….so my back was a bugger yesterday during my attempt to do some sort of leg workout, so it ended up being a VERY modified workout:

Warm up r-bike: 10 mins
laying side leg raises
20 reps x 3 sets with stretching between sets

Seated leg press- one leg at a time
25×20
45x10x2sets +2 sets of calves
55×10 + 1 set of calves

Seated calves
90x10x3

knee extensions
90x6x4

leg curls
75x10x4

rotary calves
170x10x 2

tried walking lunges– not good

25mins r-bike

hammer curls + bicep curls
25’sx10 +10 x2 sets

At least it was something and my back continually gets better…I am hoping that by mid next week I’ll be able to get in an even better leg workout.

We are heading out in the snow in just a bit to lift upper body….but first I have to cut Gunner’s hair. His MOHAWK is outta control, He looks like an little Indian, lol!

Let’s strive to enjoy the joys of family this weekend!!
Love ya,
Michelle


Love & PEACE!

“Love and Peace!!” was my truth hammer today~ and I USED it, lol! Getting back to using my Success Journal the past 2 days has been great! I am invigorated to be prompted to use all my Foundations– like my TRUTH HAMMER!! I love CRUSHING doubt and problems with positive crushing power of the TRUTH! With the kids home from school today~ continually Thinking and saying “LOVE an PEACE” came in very handy.

Today we lifted BACK, SH and Biceps….then I ran a bit, not too much but enough to loosen up my back.
The lift went like this
Pull ups
11, 6
Lat pulls
150x8x2
170×5
Then a few other lifts: High lat pull, seated rows, shoulder press, bicep curls, lateral raises.

It was a good workout considering my sore lower back/hip muscles~WHEW…sitting on the pot today was a chore!!

I’ve been printing off my 10 week journal and have to admit, I am EXCITED to use it!! I used to always journal by hand, but after being online and blogging so much I’ve drifted away from doing much on actual paper. The next 10 weeks I plan to fill up my journal and expect that it will be a “keep sake” for me for a long time to come. It’s very fun!!

My workout yesterday was good but cut short by a bit of back pain…nothing bad, just I always need to be careful about my back– so I played it smart and cut the workout a bit short. Next leg day will be a better one. I do have a theory about my back bothering me a bit more over the past week: I think walking may aggravate it. We’ve been going on “walks” and since then my hips/low back have been really touchy?? It’s probably like everything else– I need to get CONDITIONED to walk~ it’s amazing how change=challenge in our bodies.

So the workout went like this:
9 min r-bike
squats
45×10
95×10
115×10
135×10
155×8
165×6
175×4 (with spotter)

45degree hack
90×10 (this is where I knew my back was DONE!)
90×20- short movements focus on glutes x2 sets

Smith lunges
70x10x2

Knee extensions
3 weird sets…the machine I usually use was not there~ so it was sub-spectacular feeling

Hanging sit ups- 1 set

At least my squats felt good and strong…It felt good to get the heavier weights on there.

After lunch we took the kids to the library…it was a good thing~ they have kids books on CD so the 3 girls got some books like that…I hope it will help them learn to read. We also stopped by the store and got steak! I love eating rib-eye after leg workouts~ so I am going to fire up the broiler now!!

Hope you had a lovely peaceful day like me!!

-Michelle

Beach Legs!

I worked on my beach legs today~~

warm up r-bike 10 mins

Squat
45×20
95×10
135×10
155×8
135×10

No weight bulgarinsx10 reps x2 sets

Dead Lifts
135x10x3sets

Calf raises
Seated yellow- 90×10, 115×10
seated white-140x10x2

45degree hack squat
90×15
180×10
90×10

Knee extensions
130×10
150×10
170×10

Leg curls
90×6
95×6
100×5

Knee ups on roman chair
45, 35, 15straight legs+15

Smith Lunges
90x10x2 sets
90x10x2 sets on step

Walking lunges
55# on back x30 stepsx2 sets

That was it…earlier today I got my hair done ~ it feels and looks soooo much better~ then when I got home the school called, Gracie was on her 3rd visit to the nurses office, so I picked her up Poor thing! ANYHOW…she rested and seemed fine so Travis and I were able to workout together today. Now that we are used to working out together it stinks when we don’t get to~I love him so MUCH!!!

I am going to work on packing a bit tomorrow~ thanks everyone for the GREAT suggestions on what to bring!!!
Love ya,
Michelle

D is for Determined!

I am so DARN DETERMINED to get to my goal!! I love that feeling of FOCUS!!!
DETERMINATION is a GREAT thing!!!

“The difference between the impossible and the possible lies in a man’s determination.”
-Tommy Lasorda (American Baseball Player and Coach, b.1927)

“Some are destined to succeed, some are determined to succeed.”
– H. H. Swami Tejomayananda (Indian , b.1950)

“We must remember that one determined person can make a significant difference, and that a small group of determined people can change the course of history.”
– Sonia Johnson

My determination led me to workout hard again today!!! I am on fire!!
Warm up r-bike 20 mins

bicep curl machine
50×20
55×15
60x10x2
paired with lower back extensions (major booty focused)
75×25
90×20
95×20

hammer strength bicep curls
55#x10+ several short rom reps x 3sets
paired with
Knee ups on bench
2 sets- 15 front/10 rt side/10 left side

walking lunges 30 steps w/55# on back x2 sets
paired with 1 set bicep curls with 55# barx10 reps

walking calf raises- 2sets

rotary calf machine
180×10
190x10x2
paired with froggy hammie curls
55x20reps x 2 sets

Stair mill
15 mins of intervals
hard mins at 8 and 9 easy mins at 6
+ 8 mins on r-bike

Today’s HR:
1- what cycle day is it for you? 15
2- what was your weight today?125
3- do you notice any water retention in your body? if yes, where?no
4- are there any “other” factors of importance to note about your weight gain or loss today? I am looking leaner every day!! My tummy is shrinking big time! FUN STUFF!!!

BE DETERMINED to reach your goals!! And remember that together we CAN change the world for the better!!! We can help every woman become their best

Love,
Michelle!!!

GIVE IT!!


www.buffmother.com
If you want it…GIVE IT!

do you feel you need some love?
do you feel you need some money?
do you feel you need some inspiration?
do you feel you need some energy?

What ever you feel that you need…GIVE it and you will receive it in return!  It is a spiritual law; a law of the universe– so JUST GIVE IT!!!!

Today, I gave my body some energy in the form of a rest day yesterday and some good food which allowed me to have a GREAT workout!

warm up 11 mins r-bike
I lifted chest
Bench
45×15
95×10×3
95×20

Bench dips
2 sets of 12

Incline hammer press
90×10×3
Knee ups on bench
40, 25

Incline flys
40’sx6
35’s x6

Cable flys
30×15×3 sets
triceps cable push downs- one arm at a time
30×10×2 sets

Then I ran for 21 mins=3miles of intervals top speed=11.5 for 30sec otherwise most intervals at 9, easy mins at 7 and 8

then  walking lunges
55#barx15 reps each leg x2 sets
AND some side lunges

That was all~
Now I am off to GIVE IT!!!
-M

I am Hittin’ it HARD BABAY!!


www.buffmother.com
OH yeah– you heard me!! I am Hittin’ it HARD!!  and lovin’ the results I am seeing~ I can’t wait to take some pics, stats and measurments for you all this weekend!  Hard work pays off…there is no doubt in my mind!!

So…today was legs for me…and like Kermane…My twin ;) … I did legs!  My workout was very good and strong~ I felt great the first half and then ran out of OOOOMPH!  But I barreled through and hit my intervals on the r-bike hard!!    I am so happy I got it done~ NO EXCUSES!

Squats
45×15
95×10
135×10!! first time I’ve done that 10 times since Feb or march:)
135×10
135×10

Dead Lifts
95×10×2 sets

Bicep curls between sets
DB’s- 25’sx20reps too light
55 barbellx10×3

Barbell lunges
65×10…this is where I started to poop out
So I opted for walking ones instead, not much easier :duh:
Walking lunges
55#barbellx15reps each leg x2 sets

Set of abs and stretching in between lunge sets

Leg extensions
110×10
130×10×2

Bicep curl machine between sets of Leg extensions
50#x10×2sets

Leg curls
90×6×3

Calf rotations
190×15×3

Intervals on r-bike 20 mins between levels 3, 4, and 5…various lengths…most 1 or 2 mins :)

Hope you are Hittin’ it hard~
Let’s all sleep good tonight!!
Night!
-M

UFC :(

I found my peace today in sleeping in….I had a little Layla join me, she is still not feeling 100%, but it was what I needed a bit of extra sleepy time with a little 4 year old.

I had no workout today, but I didn’t post last nights yet:

at home
warm up:
Bowflex shoulder press/bicep curl 2 burn out sets (100#)

Arnolds
25’sx10x4

Tricep bench dips
12×4 sets shoulder focuse lift body up to perfect 45 degree angle at top

Bicep curls
45×20
65x6x3

upright rows
45×15 x2 close super exaggerated form

Standing shoulder press
45×15 behind neck
65×8 frontx2 sets

lateral raises, front raises
15’xx10,6 2 sets

various messing around equipment in my garage~
then cardio fighting with my BOB~ It was a blast!! I WILL incorporate more of this in my workouts!!

UFC last night, was very disappointing. All but one of “my fighters” lost…I like Bispbing who did win, but he didn’t deserve it, the fight was “fixed” in my opinion. OH well, that’s the sport, you never know what’s gonna happen!!

I am excited for this week!!! I’ll post my plan and stuff in the morning,
time to get the kids to bed!!
-M