Mon, 2012/04/02 – 10:07am — BuffMother
“All-OUT April!!” Is ON!!…I am going all out on my running this month~ prepping for my first 5k race in 10 years~ eeekk!!! What’s your fitness goal for this month?
Let me catch you up on the past 3 days:
Friday I worked out like a banshee…I had 30 mins and I got in a killer HEAVY upper body lifting workout during that time– I even threw in some abs.
Then, I came home did a Zuzuka workout– ZWOW #11… I had a hard time mastering the mule kicks…but I think by the end of the 10 mins I figured them out– it’s fun to try new exercises!!
and then I Saw a couple long lost friends in the mirror..Ms Hammie and Miss ITband! My running legs are coming back!!
Right after this picture on Friday, I went for a great 5k (3.1 mile run) of intervals outside.
THEN I strapped on my boots, put on my pants and hat–and got my FIRE ON!! Here’s a picture of our fire that we built Friday night at the base of TWINS Falls…there was a bunch of old wood that had washed down the gully– Travis and I lit it up and a BLAST doing it!
Saturday, was another busy, active day–without and official workout. I was SORE from my workouts on Friday + Tired from staying up so late on Friday night. Somehow I found the energy to run errands, bring Gunner to a friend’s house, and I dug up about 20 little yearling trees from my old house to bring out to the farm.
On Sunday, I worked in my garden. While I was out there, I got SCARED to death by this big BLACK snake. When Travis heard me scream he knew it was a snake and came to my aid in killing it. He held it down with the rake and I cut it’s head with the clipper you see on the ground. NASTY Thing! Black snakes are not dangerous to humans, but I don’t like having this big one around to scare me or the girls. I’m sure there are plenty more out there to help keep the rodent population under control, lol!
Anyhow, even after seeing the snake the girls decided to go down to the creek. I bought them all new boots to wear on their journey. Arn’t they CUTIES?!
I’m almost done planting my garden– got some seeds left to plant. AND I have a bunch more trees to transplant from town….I’ll be keeping busy outside for a while…I LOVE IT!
I had tentatively planned to do a hill run yesterday, but opted out of it. I’ll be getting my run in today instead. It’s actually been working great for me to run M, W, F each week.
Well, I have a “to do” list to attack!! Have a great MONDAY!!
-Michelle
p.s. The 21 day kick the habit winners are announced : http://therallyroom.com/node/52256
Squatting again!!
Wed, 2012/04/04 – 11:01am — BuffMother
HI Ya!!
Sorry I missed posting yesterday here in the rally room…I had another busy day. I wonder sometimes if I’m “manic”, LOL! I go like a mad woman for a couple days and now today it’s almost noon and I’m still in my bathrobe?? HA! :hehe: Actually, I am so very, very thankful I have a handsome “Sugar Daddy” who works his tail off so I can “PLAY” with my own business, on my farm and as a stay at home mom! God has really blessed me! I am at a wonderful place in life and expect it to continue FOREVER!!
Yesterday, I got my SQUAT on! It’s been a couple months since I’ve done free bar squats. My new gym doesn’t have a squat rack- only a smith machine. My squat rack is still at my old house– Here’s a picture I snapped after I squatted and while I was doing dead lifts….and YES, that’s the CUTEST puppy in the world there with me!
All together the leg workout included:
7 sets squats- 45, 95, 95, 115 x4 sets
5 sets knee extensions- 2 super high rep sets single legs x45#, 3 sets with 90 pounds
5 sets dead lifts- 45, 95×10-20 reps
3 sets of mule kick/jumps- from Zuzuka Light’s workout
about 100 side jump lunges broken into 2 sets
1 set sumo pushups with a row/twist at top
Hip rotations- standing in a lung position rotating hips like a dancer, sort of… I need to video this! 2sets of 10
one set knee ups for abs
My workout on Monday went great too– Gunner and I lifted chest hard and heavy– my high set was 135×2 reps (didn’t trust him to spot me)
and I ran on the treadmill afterward. even minute intervals 7 for my easy 9 for my hard– during 2 hard mins I did 30 sec at 9; 30 sec at 10. The incline was at 2 most the time, but I did up it to 2.5 for about 4-5 mins. During the 20 mins (including warm up and cool down) …I covered 2.5 miles.
Today is running day again… I guess I need to hit the trail and do hills?? I’ll also be lifting back with Gunner at 3…
I should be up for it mentally and physically– it’s cycle day 3 for me today….feeling that buffing mojo coming soon!! I love BUFFING!!
In other news….
Once I get my updated site up and running, I’ll announce the new contest– hoping for that this week!! Here’s a peek at it under construction–http://buffmother.mockingbirdcreative.com/
The new site for now is just the exterior portion for now, but we are going to be transitioning the rally room to a similar format within the next month or 2– it’s gonna be a process, but it’ll be worth the pain as it’ll enable us to grow bigger and for us to communicate easier in the long run!
AND….
I had a little conversation about “insanity” on facebook– thought I’d share– Keep in mind I have NOT done the workouts, but I KNOW They are INTENSE and very HARD!!
What’s your take on Insanity? Have you done it? Would you recommend it and why?
free flowing…HAIR!
Thu, 2012/04/05 – 8:55am — BuffMother
Hey Ya!! I took a video about sports bra’s for you yesterday~ Just in case you were curious about how I “secure” my ladies 🙂
Now to explain my title…I ran with my hair down today. I can’t remember the last time I’ve done that– maybe when I was 10?? It rocked!! I felt so free and it felt great to have my hair blowing in the breeze– not tight pony tail!
My run was a quick hill one– I ran down my trail for a warm up then SIKED myself up to run the hill— here’s a pic of me getting ready:
This is the base of the hill– it doesn’t look as steep in the picture for some reason, but trust me it’s steep for the first bit– then levels off to a moderate incline. I run for about 45 seconds then walk/jog down to repeat 5 times. Then on the 6th and final hill I typically run the whole way up which takes 2:30…it’s a killer!!
here I am happy and done at home! I actually wore my pedometer– that’s how many steps I took during the 20 min run
After the run, I drove to meet up with Gunner for an hour of tennis.
Here’s a picture of him–
When I got home I cleaned and did 5 sets of pull ups- 10, 10, 5, 6, 10 along with a few side lunges and mule kicks. Later, Travis and I went down the trail and built a fire to burn off more UGLY dead logs. When we got back up- we ate and I PROMPLY fell asleep!! It was a killer day!!
Today, I have an appointment with my leasing agent at 1…and the girls have a softball game tonight. Not sure about getting in a workout– it may be time for a day off? Tomorrow I start “buffing”!!
Hope your day is amazing!!
Love,
Michelle
NEW CONTEST!!!
Sat, 2012/04/07 – 12:38pm — BuffMother
The NEW Team BuffMother contest will be starting on April 23rd…. The main place that the contest info will be promoted is on my blog on www.buffmother.com I’ll be sending out more info this week- I’ve decided it will be a 7 week contest– The first week will be about “getting ready” and the remaining 6 will be all about kicking tail!!
Any ideas on what to call it??
Yesterday was great…I spent the whole day with my Buddy TRAVIS!! I got dolled up– Here’s a couple pics:
and then We went shopping (for him), had a steak lunch and then come home to build a fire.
Here’s Travis starting the fire with his “Flame Thrower”
I didn’t get my run in but, “C’est la vie!!”…I was happy to skip it to spend time with my love!
The kids are STOKED for EASTER tomorrow– and I am too…just have to go buy the basket stuffers today.
It’s rainy here–which is fine, cuz I have work to complete on the computer– so I’ll see you later!!
Have a Wonderful Easter EVE!
Love,
Michelle
Sore Booty–YIPPIE!!
Tue, 2012/04/10 – 6:46am — BuffMother
I have a sore booty today– “happy dance” …YIPPIE!!
My workout yesterday was Squats, Deadlifts, Knee Extensions and Lunges! I spent the day in at my “old” house- working on getting things out of the attic and shed, organizing, packing, mowing the lawn and uprooted about 20 more baby tress from my planter to transplant to our farm.
Today my to do list is crazy full again and I’ve already gottent the trash out, done the dishes and made breakfeast :
- Get Cuji into groomers
- Meet with the painter for an estimate
- Get truck tires aligned
- Coaching call with a client
- Workout- run (from and to the tire place so that I don’t have to sit there an WAIT!) and lift upper body
- Plus, get to work on the 4 training programs I have to write this week!
Busy, busy, but GREAT!!
Hope your booty is sore like mine, lol!!
-Michelle
BEAT!
Wed, 2012/04/11 – 11:23am — BuffMother
OH Man!! Was I BEAT after yesterday…Thank GOD I don’t have to go anywhere beside the gym today!! I am enjoying the laid back quality of today. Just me and my computer for a bit!
My day yesterday went well, but I didn’t get in my upper body workout. I did get my run done and stayed active most of my day with moving junk and MOWING! I just wanted to get around the house a bit, but the Crazy mower was getting bogged down constantly- I had to clean it out and restart it over and over again! I can’t wait to get a riding one~ just have to get HUBBY to pull the trigger on it. It’s gonna be “his” deal, not mine, lol!
Anyway, the kids are good– they have had benchmark testing all week. So NO HOMEWORK!!! YAY!! Silly Layla has lost her glasses AGAIN– If they don’t turn up today, I will have to get a new pair ordered ASAP. She has really bad vision in one of her eyes– a muscle problem- so she’s supposed to “patch” her good eye in order to make the bad eye work. Without glasses her good eye takes over even more– so…I must get her a pair.
The AC guy was supposed to come this morning—- I guess that’s not gonna happen being that it’s past noon already. I just hope they don’t decide to show up right at my “gym time”. -my downstairs AC isn’t working quite right– part of the time it doesn’t blow air thru the vents??
If you are still reading this, congrats, lol!! Blah, blah, blah— time to eat!
Talk to you later babes!!
-Michelle
Some current supplement recommendations-
Thu, 2012/04/12 – 12:57pm — BuffMother
HI!! I thouyght I’d share Some of my current supplement recommendations with you!!-
I get asked all the time for what supplements I take and what others should take. Here are some of my top recommendations:
1. Multi vitamin- anywhere that sells them- I actually take children chewables because every other kind make me sick to my tummy. Optimally whole food supplements are best– these can be purchased at some health food stores and often through Chiropractic offices. STANDARD PROCESS is a good brand.
2. L-glutamine (5g/day),– GNC or a similar store or Bodybuilding.com (they are very fast at shipping)
Link: http://www.bodybuilding.com/store/bodybuilding-supplements/micronized-glutamine.html
3. NO2 (NOXS- AKG kind 2 pills once daily on empty tummy)- I get mine on bodybuilding.com-
http://www.bodybuilding.com/store/bodybuilding-supplements/no-xs.html
4. CREATINE- I have found great success with a non-stimulant creatine- “Six Star” brand Creatine Punch taken after my lifting workouts (this will need to count for one of your carb servings) – this i get at walmart, but you can also get online: http://www.bodybuilding.com/store/six-star-pro/professional-strength-creatine-x.html
5. Calcium- 1200mg/day- I like Caltrate (or generic) with vitamin D
6. Boosting pills and Buffing Pills- these are mine on www.buffmother.com — I offer a free trial 🙂
And you may also enjoy getting some good protein supplements– here’s my recommendation for you on that-
for WHEY-
www.tryabouttime.com— they have good natural whey products in many flavors
Optimum Nutrition (ON)- NATURAL chocolate or vanilla are the flavors I’ve tried-
http://www.bodybuilding.com/store/opt/natwhey.html
If you like pudding or a thicker consistency ON’s Natural Casein is another good option-
http://www.bodybuilding.com/store/opt/naturalcas.html
This is another good option to add to shakes or baked goods is the flavorless-
http://www.bodybuilding.com/store/opt/any.html
Happy shopping
Thanks!!
-Michelle
p.s. One more to add-
Acidophilus- I like “Ultimate Flora Acidophilus ” by Renew Life 1 daily (keep refrigerated)
Where is the “place to be”?
Thu, 2012/04/12 – 9:31pm — BuffMother
Last night I watched a couple things. First I stumbled upon an interview on TBN of Kinkade…which must have been filmed within the past couple years. Anyhow it was very interesting to hear him speak of his art, his mission and all the projects he had underway. He was really a very generous man with an amazing talent. It’s so sad he’s dead.
Then after that I watched “Midnight in Paris” …Now I want to start by saying I thought the movie was rather stupid, but It did get me thinking. The story line was about a man, Gil, played by Luke Wilson (an actor whom I really like). Somehow Gil gets transported to Pairis in the 1920’s. It was a time in Paris like no other– many amazing artists, writers and creative minds gathered there and flurished:
Francis Scott Key Fitzgerald
Zelda Sayre Fitzgerald
T. S. Eliot
It was very interesting that so many amazing minds were together in PARIS. I DO NOT believe Paris is the “place to be” now. I wonder where do the best artistic, creative minds gather today? Is it in NY or LA or some other place?? It’d be fun to find it and hang there!
Today, I did a little research on how to dry wild flowers– here are a few fresh ones I picked on the edge of my yard this morning while enjoying the sunshine. Getting SUNSHINE each day is medicine for me! Even during the cold months I strive to get in 30 mins a day outside~ Vitamin D is good for this body!
Today was a good productive day. I worked on training programs and got movers lined up to get the rest of the stuff moved from our house in town to our country home. Then later next week that house will be getting painted and prepped to rent!! OH it’s gonna be a celebration when that project is complete!!!
I met up with Gunner for a good leg workout this afternoon. It included:
Smith Squats
Smith Lunges
Smith Butt Squats
Half Jumping jacks, Side skater lunges, Jump squats
Leg press- some single leg ones included
Calf raises
Leg curls
Knee ups on the Roman chair and on bench
Leg extensions
After my workout tonight I found this… My first strawberry. I let my little Gracie eat it, YUMMY!!
Speaking of Strawberries– I have been eating better recently!! I’ve regained my ability to choose protein and greens—I lost it during the winter, lol!
I’ve been getting in salads, spinach, lots of chicken and tonight I had salmon too!
Today I weighed in at 128.0 on cycle day 11….I feel it’s a REAL weight too!! I’m seeing more definition in my waist and abs~ fun, fun!!
Tomorrow’s workout needs to be a run– I’ve only gotten in 1 this week so far— that Warrior Dash is coming fast!
Have a great sleep tonight!!
Love,
Michelle
p.s. here’s a fun quote of the day item
Quote of the Day
You know more than you think you do.
Benjamin SpockJust ordered me some new shoes 🙂
Fri, 2012/04/13 – 10:32am — BuffMother
6 S’s of Success~
Sat, 2012/04/14 – 11:09am — BuffMother
I’m here to report that my “Buffing Phase” is going quite nicely this month~ Yay!! I’m on track to be at a good solid 125 for the Warrior Dash race in 3 weeks!!
The past 2 days I’ve weighed in at 127!!! And the cool thing is I’m at my “ovulation” time too~ NICE!! It’s so nice to finally see the scale go down after months of being rather STUCK at 130!!
I attribute my success to a few things:
- SPRING TIME!! I have so much energy when it’s warmer out- I’m more active and I’m outside so much more
- SQUATS!! I am back to doing REAL squats and dead-lifts–the smith version just isn’t the same!! I’m STOKING my fat furnaces!!
- SKIMPING on my CARB intake…I’m finally keeping my carbs under control! Eating less than 4 servings a day and upping my protein intake!
- SUPPLEMENTS~ consistency with supplements–Multi, Calcium, HT Pills, Fish Oil, Joint, Adrenal, NO2 and I’ve gone off of Creatine for a bit.
- SPINACH, salads and other greens– I’ve been eating my greens!
- SUPER focus on increasing my AEROBIC fitness– this helps your body build more mitochondria which helps a person burn fat!
UPDATED S’s 12-11-13
The 6 S’s of Success~ I attribute my success to a few things:
SUNSHINE!! I have so much energy when I get sunshine- I’m strive to get outside daily
SQUATS!! I consistently do REAL squats and dead-lifts–the smith version just isn’t the same!! I’m STOKING my fat furnaces!!
SKIMPING on my CARB intake…I’m finally keeping my carbs under control! Eating less than 3 servings a day and upping my protein and greens intake!
SUPPLEMENTS~ consistency with supplements–Multi, Calcium, HT Pills, Biotin, a Probiotic, PS, NO2 and Creatine .
SPINACH, salads and other greens– I’ve been eating my greens!
SUPER FOCUS on increasing my AEROBIC fitness– this helps your body build more mitochondria which helps a person burn fat!
Yesterday I had all intentions of going on a run, but I got sucked into working on the computer all day and then had to get ready to go to town. I hopped into the shower and it dawned on me that I totally gapped out about going for my run! OH Well…I had worked out 4 days in a row, so a day off must have been needed.
A run is on tap for today and then some OUTSIDE work on my farm.
Have a good one!!
Love,
Michelle
On the ATTACK!!
Sun, 2012/04/15 – 11:30am — BuffMother
POA: PLAN OF ATTACK!!
Sun- Squats
Mon- RUN ?? Not sure if I’ll get in a lifting workout or not– movers are coming and I will be helping them– I’m paying by the hour and I want it done fast! LOL!!
Tue-Uppper Body Lifting
Wed-RUN
Thurs-Legs
Fri-Upper body, RUN
Sat-off
Should be a GREAT Week of workouts!!
Let’s be on the ATTACK!!
Make your plan of attack, asap!!
-MichelleWhat a RELIEF!!
Tue, 2012/04/17 – 10:14am — BuffMother
It’s such a HUGE load off my mind that our move is done!! Yesterday 2 young men and a moving truck were my focus 🙂 I spent the morning instructing them what “went” and what “stayed”….and by noon we were unloading at our country house. My garage is full of boxes and my bonus room is now full of my workout equipment– YAY!! It’s such a RELIEF to have my stuff here with me again.
Now I just have a few items left to get sold and given away in town– then the painters are coming and we are on track for getting the house leased out by May 1.
Anyhow the movers were done at about 2:30, just in time for me to go workout with my GUNZ!! He and I lifted back, shoulders and biceps. I actually did 4 different bicep exercises– gotta build me some “gunz” so I look like a WARRIOR at the dash, lol!! I’ve gotta at least get a bit of a bicep to feel like I fit in with our TEAM!!
After lifting, I had to rush home to cook and get uniforms done in the laundry for SOFTBALL PICTURES…That all went okay except I couldn’t find a check book– I never use checks anymore and they are packed away in a box somewhere, lol!! After pics the girls had a short practice during which I ran. I ran HARD!! It’s crazy that now I’m in good enough shape that I have to push so hard to make 20 mins of intervals “burn”…at least by the final interval I was feeling it. I did “go to that place” and today I am sore from it in a good way!!
The scale on this cycle day 16 said 126!! my lowest weight in a while…I am very happy that I’ve finally got some momentum in the weight loss. The good results and the pounds dropping really have helped me make better choices in my diet!! MOMENTUM!!! BUFF MOJO BABY!! :cheer:
Okay–
Today’s to do list:
- I have to finish a training program for a client
- get the “sign up” for the new contest sent out. My new site is supposed to be live any time now– just waiting on that!!
- I also have to get some groceries! WE have NO FOOD HERE!
- Chest Triceps workout is on tap with my son
- outside time- plant some more trees– I’ve got my tractor back from being serviced, so this should be an easier task than last time.
hope you’ve got some great BUFF MOJO like me!! Keep rockin’ it!!
-Michelle
A tiny bit sick…
Thu, 2012/04/19 – 10:59am — BuffMother
Well, I guess all my “go, go, go” caught up with me a bit! I’m now a tiny bit sick~ way better than last night though! Hope that was the worst of it! I’m not the only person sick– my lifting buddy is home again today with the same thing, but worse. He’s got a horrible fever! Poor boy!
Anyhow, life goes on and I’m getting things done today– my plan is to get some sun and a run in today.
The BIG News from yesterday is that my new www.BuffMother.com is up!! YAY!! It’s really fun to see it up~ despite some work left to be done on it. AND my email was down yesterday totally– so if you sent me an email I didn’t get it 🙂
Okay, today’s “work” is to get some more of my site working and send out an email blast for the new contest!! The link I’d like to have used for sign up is on my site www.buffmother.com/free-contests/
Please share with your friends!! We want as many women as possible to join us!!
Thanks!!
-Michelle
Quiet day….promoting the contest!!
Fri, 2012/04/20 – 12:54pm — BuffMother
Today’s been a quiet day here for me– lots of work online promoting our contest!! I’m so fired up for it~ PLEASE invite your friends. I’ve created an EVENT page that is easy to use to invite your facebook friends. Please invite all your female friends!! I want not just HUNDREDS, but over a THOUSAND women to sign up for it…the more the merrier!!
Here’s the event link– https://www.facebook.com/events/369387579767176/
If you go there up on the upper right you’ll find and “invite” button– please invite!!
Another way you can invite is by sharing the link www.buffmother.com/free-contests
I wore my new shoes yesteday as I “attempted” a run– I felt to sick to really run– so I just walked for a bit 🙂 It was beautiful out and I LOVE my new shoes!!
I’ve gotta bring my son to the DR’s this afternoon~ he thinks he’s got an ear infection. NO FUN!
I’m excited for MONDAY!! WHOOHOO!!
I’m ready to shine,
Michelle
GETTING READY + Got a mower!!
Sun, 2012/04/22 – 4:28pm — BuffMother
HI!! I wanted to pop in real quick and tell you that I’ve put together a PDF for the workouts for the contest!!! the first 6 weeks are LAID OUT for you!! I’ll be sending out the email blast with it asap, but first I wanted to mention that I got a nice new riding lawn tractor!!
I’m in love~ I mowed with it today, fun, fun!!
YIPPIE!!
I’ll be back tomorrow with tons more info on the contest and more each day of the 49!! Let’s get ready to SHINE!!!
Love ya!!
-Michelle
My Day 1~”Shin in 49″
Mon, 2012/04/23 – 12:54pm — BuffMother
Be OPTIMISTIC that you can SHINE!!
Today’s day #1– workout plan as laid out in the PDF-
| MondayCircuitStyle Workouts |
| Day 1
1-Lift Upper Body 2- Intervals 3-ABS |
| 1- Lift 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 | 4-23 | |||
| UPPER BODY | |||||
| #1-Chest press or Push ups regular or on knees | lbs. | push ups | |||
| 3 sets to failure | reps. | 3×20 reps | |||
| #2-Rows- machine or bent over holding dumbbells | lbs. | 75, 90 | |||
| 3 sets of 10 reps | reps. | 10, 2×10 | |||
| #3- Tricep machine or Chair dips- for triceps | lbs. | bench dips | |||
| 3 sets of 10 reps each | reps. | 10 to plank | |||
| #4-shoulder press machine or DB Shoulder Press | lbs. | 60, 75, 90 | |||
| 3 sets of 10 reps | reps. | 15,10,10 | |||
| #5-Bicep machine curls or DB Bicep Curl | lbs. | 40 | |||
| 3 sets of 10 reps | reps. | 10+5shortx3 | |||
| #6-Cable tricep push downs or Tricep extension | lbs. | 80 | |||
| 3 sets of 10 reps | reps. | 3×10 | |||
| #7-Standing Lateral/Side shoulder Raises (flies) with DB’s | lbs. | 15’s | |||
| 3 sets of 10 reps | reps. | 10 bent lat+ 6 front | |||
2- Intervals- This is 20 min total: 4 hard min. total and can be done on any type of equipment you’d like to use- spinning bike, elliptical, stair mill, treadmill, etc..
*If you don’t feel exhausted by the end, increase the intensity of all hard and easy min.
WHAT I DID: on treadmill, all at at least 2% grade, some at 3%
2 min @6
2 min @7
1 min @8
1min @6
1 min @8
1min @6
1 min @8
1min @6
2 min @8
1min @6
2min @8
1min@6
2min@8
1min @6
1min @4
3- ABS:
| ABS–CPTME….SIMPLE 7 for 7 – REFER to my book “AFTER BABY ABS” for an explanation of these exercises and terms | ||
| Passive Abs | reps. | |
| Sit ups- hands on hammies | reps. 80 reps, | |
| Vacuumes!! 10- 10 seconds daily | reps. 4 | |
| Knee ups- roman chair are best | reps. | |
| Traditional AB crunch | reps. | |
| Ball Crunches | reps. | |
| Cats/Dogs | reps. 4, | |
| Other | reps. |
Plus, in the email that was sent out I instructed you to go shopping for good protein and green vegetable choice on hand
AND….JOURNAL…take some time to JOURNAL.
Write it down!! I’d like to encourage you
to write about 3 specific things:
1- Do you remember how great you felt
both mentally and physically when you had your most
OUTSTANDING fitness/diet results?
I have felt outstanding many times in my life– most recently on our trip to Mexico last August. It feels great to put anything on and know you look smashing!!
2- What do you have to change about your
current habits to attain OVER-THE-TOP
results like that again?
I need to stay consistent with my diet. I’ve worked up a great consistency in my workouts, my running and my activity level, but my diet is way to inconsistent. I’m going to focus really hard on consistently keeping my carbs down, my protein up and eating my greens!
3- What is your #1 goal for the next 7
weeks? What are the “solutions” you must
OBSESS over order to attain that goal?
My goal for the next 7 weeks is to lean up for my birthday!! I will be 37 in just 7 weeks!! I’m planning to do a photo shoot and need to come in weighing about 123. I will need to lose only about 4 pounds– but I want those 4 pounds to be FAT!
My solutions to achieve this goal is to stay consistent with my workouts (lifitng/running) and keep my diet in line!
-Michelle
P.S.
Please connect with other contestants:
via commenting on my BuffMother Blog: www.BuffMother.com
via Privacy of The Rally Room: www.therallyroom.com
via FaceBook on my Profile: www.facebook.com/buffmother
via Facebook “women only” Team BuffMother group: https://www.facebook.com/groups/buffmother/
via our FaceBook “SHINE in 49” event page (please invite other fb friends): https://www.facebook.com/events/369387579767176/
P.P.S. Tomorrow’s email will detail how to take starting stats and pictures; Wednesday’s will be all about how to WIN this contest 🙂
~~~~
Starting STAT and PICTURES- “Shine in 49” Week #1: Mini-Challenge
This week’s MINI-challenge is to
#1 Realize where you are AT- Physically and Emotionally and
#2- DECIDE that You want to be your BEST! then go for it!!!!
Here are the starting measurements pics and stats that will mark the BEGINNING of your 49 Days to SHINE!!!
Today’s Date:_________
height:_____________ weight:___________ age:_______
**Start of your last period date:__________
Length of last 2 monthly cycles (average is 28 days):
Today’s day in your monthly cycle (c-date)-
Please list the following measurements:
Bust (around the biggest part, women only):
Chest (just under armpits with arms down at your sides):
Waist (the smallest part):
Hips (the largest part of your butt):
Shoulders (around the outside of your shoulders with your arms at sides):
Biceps (relaxed at midpoint of upper arm):
Thigh (8” above Knee cap):
Thigh (12” above Knee cap):
Calf (7” below knee joint):
PHOTOS- I need you to take the following photos all full body a light background is best:
1. straight on,
2. behind w/arms at sides,
3. behind with arms up flexing biceps and
4. from the side.
*You can do them both relaxed and flexed. Have fun and SMILE.
OPTIONAL- Caliper measurements (*these are the ones I like to track on myself and use to calculate my body fat, for further info on body fat measurements here is a link http://www.linear-software.com/online.html)
*Tricep:
*Thigh:
*Iliac:
Abdomen:
NOTE~ this is a super detailed STAT list…I like taking a ton because I don’t change much at this point
If you’d like to print this- please download and print the final entry form:
Here’s short video I took (for a previous contest) about taking your measurements:
And here are a couple more super detailed videos about taking stats and pictures (these are from my private video coaching area)
Part 2- taking STATS :measurements and body fat calipers
Part 3- How to take your photos demonstration:
Tue, 2012/04/24 – 11:51am — BuffMother
I can’t tell you how exciting it is to have so many women fired up to get fit, healthy and SHINE for SUMMER!! The Energy is certainly contagious! It goes to show how Energy is transferable! Another NON-tangible that is so vital to a successful fitness program is your mind. As you workout you must not only strengthen your skeletal muscles but also “MIND MUSCLE”.
Engaging your BRAIN into your workouts will accellerate your results BIG time– When you are lifting LEARN and KNOW what muscles you are working. Here are some mental cues that will help you as you work your legs today:
Sqauts- Butt muscles- engage glutes (BUTT) by looking up, lowering slowly sticking your butt out and back and you start coming up think “squeeze but as you press through heels
Calf raises- Calf muscles- use a FULL range of motion, when you are at the TOP of your TIPPIE toes hold and SQUEEZE for a count before lowering. As you go through your reps “look” at your claf. I look at my right calf for 5 reps then at my left. If you have a non-dominant leg focus on that one–make it CONTRACT!
Lunges- BUTT muscles- focus on using your FRONT leg for the movement- let all the weight be lifted with your FRONT leg using your back leg only for assitance and balance. As you lower down STRETCH your glute by leaning forward slightly (chest to knee)
Dead lifts- Hamstring muscles- LOWER the weight slowly, hamstrings respond to the ECCENTRIC motion, the stretching. Challenge yourself to keep great posture and your lumbar curve as you lower the weight slowly- You may not be able to go down far at first, but in time you’ll be to the floor!
Leg curls- Hamstring muscles- again focus on lowering slowly (eccentric)- also keep toes straight and flexex (don’t allow yourself to cheat by putting your toes out)
Leg Extensions- QUADS- Don’t use too big of a Range of Motion- keep the motion within a 4Odegree angle- raise weight up and PAUSE Squeezing (flexing) quads for a count then lowering. Keep your feet flexed but it’s okay to put toes out slightly to give extra attention to VMO. Finish your set with 5 extra short reps with toes out focused on your VMO Entirely- it’s OKAY to touch it even to give yourself more mental focus!
Day #2- TUESDAY’s workout
1- Lower Body LIFTING & 2-ABS!
| LOWER BODY- Circuit- do all exercises lower body in the order as listed; repeat the circuit 3 times. #1 thenimmediately #2 thenimmediately #3 etc…then the entire series again for 3 rounds | DATE | ||||
| #1-Squats or smithsquats or hack squat machine | lbs. | ||||
| 3 sets x15 reps | reps. | ||||
| #2-Calf raises | lbs. | ||||
| 3×10 | reps. | ||||
| #3-Stationary lunges or smith machine lunges | lbs. | ||||
| 3X10 | reps. | ||||
| #4-Dumbbell Dead lifts | lbs. | ||||
| 3×15 | reps. | ||||
| #5- Leg curlmachine or Ball Leg Curls | lbs. | ||||
| 3×10 | reps. | ||||
| #6-Leg extension machine or Laying side leg lifts | lbs. | ||||
| 3×15 | reps. | ||||
| ABS–CPTME….SIMPLE 7 for 7 | |||||
| Passive Abs | reps. | ||||
| Sit ups- hands on hammies | reps. | ||||
| Vacuumes!! 10- 10 seconds daily | reps. | ||||
| Knee ups- roman chair are best | reps. | ||||
| Traditional AB crunch | reps. | ||||
| Ball Crunches | reps. | ||||
| Cats/Dogs | reps. | ||||
| Other | reps. |
I’ll fill this in after I finish it~
I also need to take my measurments and stats, but that’ll be on TOMORROW’s to do list! I have to travel to an out of town softball game tonight for my twins. FUN TIMES!!
Keep on SHINING!! and use your MIND MUSCLES!! They need practice and exercise too!!
Love ya,
Michelle
Day 3; day off report! (Conf call today!!)
Thu, 2012/04/26 – 5:56am — BuffMother
My Shine in 49 Day #3 was NICE!! It was “OFF” of workouts but not “OFF” of life!! I was on the go from 6am until past midnight 🙂
One of the highlights of my day was eating lunch with a TEAM BuffMother member- Danielle~ Here we are at our table:
I also went shopping for my Warrior Dash outfit~ got lots of cool EXTRA workout clothes too!! I’ll post more of those pics later–
For now I just want to make sure to share that all of you have the call in info for our conference call today at noon central time….
You are invited to a conference hosted by BuffMother!!
Subject: “Shine in 49”- Q & A!!
Starts: NOON (central time), 1pm (eastern), 10am (pacific)
Duration: 30 minutes
BuffMother “Shine in 49” Conference Call info:
Dial-in Number: (712) 775-7100
Participant Access Code: 675377#
When prompted enter the access code that
has been assigned, followed by the # key.
Once connected to the conference,
you will be able to talk. Please introduce yourself with your name
and the location you are calling from.
For example, “Michelle Berger from Arkansas”.
Talk to you Soon!!
-Michelle Berger
p.s. I will try to record it so those who miss
the call can listen at a later time
GOALS~ Shine in 49: Day 6
Sat, 2012/04/28 – 9:48am — BuffMother
My titles sure are a little bit boring this week, lol! But it’s helping me keep on track…
It’ll really be fun to put more faces with names~I wanna SEE you when you comment on my blogs~ it really helps me remember who is who 
AND I really do want to remember you! So if you can please do try to get your photo up so I can see your pretty face!! To get a picture (avatar) next to your comments on my blog simply sign up here http://en.gravatar.com/ with your e-mail and upload a picture.
Today is day 6, of our contest and it’s time for setting goals, thinking purposeful thoughts and committing to a PLAN!!
1.Goal Setting~ …what do I want to accomplish? Take an honest look at where you are at and make goals that are attainable, yet challenging. A good place to start is by taking your pictures and stats. Once you have that truthful baseline you can asses how you are going to get to your destination. Another key item to keep in mind with goal setting is set an EVENT~ a beach party, a special reunion, a wedding, a photo shoot, a trip…that EVENT will keep you accountable to your goals when things get “tough”.
My goals:
To take one day, one week at a time. I’m looking to succeed in baby steps. I expect to be fit in mind, body and spirit for the summer. I want my Ending pictures to show awesome results but My #1 goal is to keep God #1 t; and keep the rest of my priorities in line after that- God, Travis, Kids, Family/ Friends and then …fitness and work.
My fitness goals revolve little around my weight, but more around my health and fitness level. I’ve been struggling with my eating- so I need to focus on EATING . I also want to increase my running capacity. I plan to put some MILES on my new running shoes this month! The goal is to run 3-4 times a week!
2. Thoughts~ be sure to journal or blog here about what you are thinking- some questions to ask yourself are: where you are at in your health? what you’ve been doing with your time the past few month? are you happy? how have you been eating?, etc…
My thoughts:
I have been in a season of “rebuilding” for about 4 months. I’ve regained a lot of strength, built up my immune system and increased my overall health. The issues I had last fall with a bad bladder/kidney infection are resolved. Now it’s time for me to attack!! I’m excited to attack all areas of my life again. Fitness wise- I’m very excited to “SHINE” for my 37th birthday in less than 7 week.
3. Commitment~ It is important that you decide to stay committed…don’t allow yourself to QUIT. Even if you miss an entire week of workouts due to a cold, you MUST NOT quit! It’s never too late to start again! The only way anyone ever attains their goals in life is by NOT QUITTING! Decide here and now that you won’t quit!
My Commitment:
I am committed to my fitness…it is my medicine and it is VERY important to every aspect of my happiness and success in life. My fitness is not a choice, it’s a commitment like a marriage– I will not ever give up on it…I will never quit and I am committed to this plan for the remaining six weeks!!.
What are your goals?
Are you thinking on PURPOSE?
Are you committed?
I will be SHINE in 49!!~ come on the journey with me!!
Whoohoo, It’s gonna rock!!
Michelle
p.s. today’s workouts
Off (keep in mind tomorrow is also and OFF day) or optional 20-30 mins of steady cardio
My Stats/Pics~”Shin in 49″
Sat, 2012/04/28 – 12:36pm — BuffMother
Today’s Date:___4-28-12______
height:______5-6.5_______ weight:_____128______ age:___36____
**Start of your last period date:____4-2______
Length of last 2 monthly cycles (average is 28 days): 26, 28
Today’s day in your monthly cycle (c-date)- 27
Please list the following measurements:
Bust (around the biggest part, women only): 37
Chest (just under armpits with arms down at your sides):34, flexed 37
Waist (the smallest part): 26; sucked in 25
Hips (the largest part of your butt): 36
Shoulders (around the outside of your shoulders with your arms at sides): 41
Biceps (relaxed at midpoint of upper arm): 10.5 ; flexed 11.5
Thigh (8” above Knee cap): 19.25
Thigh (12” above Knee cap):20.5
Calf (7” below knee joint): 13.25
OPTIONAL- Caliper measurements (*these are the ones I like to track on myself and use to calculate my body fat, for further info on body fat measurements here is a link http://www.linear-software.com/online.html)
*Tricep: 6
*Thigh: 8
*Iliac: 4
Abdomen: 6
Vacation???
Mon, 2012/04/30 – 6:00pm — BuffMother
Travis and I planned to go on vacation in January– that never happened, so now we are trying for JUNE! It’ll be a celebration of our 20 years together– yep we’ve been together since I was 17! I have no clue where to go; I need good Vacation ideas– we like to have fun on vacation, eat good food, enjoy some luxury and not seclusion– we want to go where there’s lots of activites. Where should we go? I’ve been looking at several places: Miami, San Diego, a Sandals resort and even Germany.
I’m sorry I’ve not been keeping up with my blog here in the Rally Room over the past few days. I have been blogging on my public blog on www.buffmother.com.
Friday I got in a good solid SQUAT, Dead Lift, Leg extension and lunges workout.
Saturday I had a busy, but good day– I went running. It was a tough one– I got a side ache halfway through, NO FUN!
Yesterday was an active rest day- I worked on brush hogging and making our trail better.
Today, I switched up workouts. I decided to do Leg instead of upper body for several reasons. It was a good workout with Gunner @ the gym:
The circuit was 3 x’s through this-
Smith Squats with 15 reps x 50,90,90
Calf raises- seated- 10 reps x70
Smith Lunges- 10 reps x 50, 90, 90
Dead Lifts- 10 reps x135,x3
Leg Extensions 20 reps x 105, 10 reps x 125, 150
Leg Curls 10 reps x75, 90, 75
I also did some full extension sit ups– it’s cycle day 1 here and after my workout major cramps hit. I was hoping to go for a run tonigh, but…no more. I’ll be feeling much better tomorrow and hit it then!
It was a good day 8 of our contest…let’s keep the mojo!!
-Michelle