the Rally Room theme for this month is…
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!