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3 day photo prep!!~ S6day40

Here’s the photo shoot prep for the last 3 days of the “Sizzlin’ in 6” contest!!!

 

Photoshoot – 3 day prep

2 days before 1 day before
-No carbs

– lifting workout and 20mins intervals  afterward

 

-Eat only protein veggies and fat only

-NO SALT

-Put a coat of tanner on b4 bed

– Banana Boat tanner with bronzer in it is the best!

 

-No Carbs

-NO Salt

-No gas causing foods

-Take a water pill(diruex) B4 bed and

-Additional 60 mins of Cardio for to assist in water weight reduction

-no water after 8pm(time so you have 12-16 hours without water b4 shoot)

-Put another coat of Tanner on

 

Photoshoot day

-NO Workout

-Do your measurments and stats in the am

-you can have a cup of coffee

-No water or carbs until after the shoot

-Put another coat of tanner on

-Do your hair

-Over do your make up make sure you have some that will make your face a little tanner looking. What I use is a face bronzer, and 1 shade darker makeup for photoshoots. You may want to practice with this before hand.

Have fun!!

Bring music

(maybe have a glass of wine? to relax)

Afterward

Eat and drink a lot!!!

 

Day after

Eat, drink,

SEND IN FINAL  entry with PHOTOS!! for the Sizzlin’ in 6 contest
Enjoy the summer  With your

Sizzlin’ HOT

Body!

Sizzlin’ in 6 Day 40

Warm up- 6 minutes of cardio- any type… ease into it, prepare your body and mind for an effective workout.

Upper Body #2, ABS and Intervals
1- Lat Pull Downs– 3 sets of 10 (3×10)
…first set medium wt. warm up, second set heavier, heavier if needed ;
last set 10th rep should be close to failure

Between sets- ABS: Roman Chair Knee UPS- 2×20; Rest 1min

Soo…. For example:
Lat Pulls
Knee ups 20 reps
Rest 1min (up weights, stretch)
Lat Pulls
Knee ups 20 reps
Rest 1min (up weights, stretch)
Lat Pulls REST (clear weights)
Next exercise…

2- Seated Rows– 3×10
ABS: Ball Crunches- 2×15; Rest 1 min

3- Incline Flys- 3×10
ABS:
Standing High Knees- 2×20 each leg; REST 1 min

4-DB Shoulder Press– 3×10
ABS:
CATS(and DOGS)- 2x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each

5-Lateral Raises– 3×10; one arm at a time

ABS: Vacuums- 2 x 5: 10 second vacuums (10-20 sec rest between reps)

Then…
INTERVALS

“BuffMotherobics!”- any mode you like (running, swimming, biking, elliptical, jumprope, rowing, etc…)
20 minutes of “Even Minute” INTERVALS
Min 1-3: Warm up
Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes
Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
Min 16-20 cool down

FINISH IT!! ~S6day33

Do you FINISH?  Would you consider yourself a finisher?  I would have to say that I AM~ most of the time… When I don’t finish something it’s because my heart is not in the project or I let my negative thoughts take over.  NOT FINISHING can become a bad habit…just like anything else.  I challenge you to challenge yourself and focus on FINISHING tasks and projects that you embark upon!  It will stretch you, make you grow, give you a sense of accomplishment,  and make you PROUD!!  You CAN do it!  Now is the time to FINISH!

I have Finishing on my mind because we are at the Finish of our 6 week Sizzlin’ in 6 contest….Just Just 10 Days left!!!….a little over a week left to get results that will show in my pictures and in my stats!  These next few days are also the FINISH of my Boosting Phase, YAY!! I plan to start buffing a bit early this month, my hormones are going to cooperate weather they want to or not!! I will finish the contest strong!!

Some of the things I am going to be staunch about during the finish of this contest are:

  • FASTED cardio!  i have not done much of this the past 2 years….just because I am in  a nice “comfort zone” with my body.  Well This buffing phase I don’t care about being comfortable…I want to see some fat loss!
  • Low-Low Carb diet…I am going to shoot for no more than 2 servings of Carbs a day.  The only way I am able to accomplish this is to go in with a NO CARB mindset.  I do that because carbs always “slip” in~ they are SNEAKY!
  • Smaller portion sizes- I typically have portions that are 25-30grams in size.  I’ll be shooting for 20g portions these next 2 weeks.
  • EXTRA Cardio- 20 mins EXTRA- 3 times a week and ONE LONG cardio day- 45-60 min session.

All of that combined with what i normally do WILL eliminate some fat off this body and I’ll be more ripped than I’ve been in quite a while!! I am ready to FINISH STRONG!!

Here are my workouts from the past 2 days:

Wed- Legs most exercises 3×10
Warm up elliptical
Leg Press
Squats
One leg at a time leg press
Smith Squats
Smith Lunges
Leg Extensions
Leg Curls

and some abs- not many…I was a bit tired this day~ cycle day 3 does that to me, plus I think I had some sinus issues.

Thurs-upper body- most exercises 3×10
warm up tanning- the gym got new a tanning bed!!
lat pulls- 1 set knee ups on roman chair between sets
pull ups
incline HS press- knee ups on bench between – 1 set
HS high lat pull- Standing knee ups- 2 sets
Bench
2 sets tricep bench dips- with plank finish

came home then ran hard intervals outside- 17mins total, but I PUSHED hard~ I am finally in good engouh shape to challenge my lungs…I am getting in shape man!!!  YAY!!

then I did 2 sets of perfect push ups, 2 sets of sit ups, some leg raises and stretching

Water is a little low…I think I’ll make myself some tea 🙂

Let’s FINISH strong!!!

-Michelle

Day 33: WORKOUTS as laid out on http://blog.buffmother.com/3931/s6day28/

Warm up- 6 minutes of cardio- any type… ease into it, prepare your body and mind for an effective workout.

Upper Body #2, ABS and Intervals
1- Lat Pull Downs– 3 sets of 10 (3×10)
…first set medium wt. warm up, second set heavier, heavier if needed ;
last set 10th rep should be close to failure

Between sets- ABS: Roman Chair Knee UPS- 2×20; Rest 1min

Soo…. For example:
Lat Pulls
Knee ups 20 reps
Rest 1min (up weights, stretch)
Lat Pulls
Knee ups 20 reps
Rest 1min (up weights, stretch)
Lat Pulls REST (clear weights)
Next exercise…

2- Seated Rows– 3×10
ABS: Ball Crunches- 2×15; Rest 1 min

3- Incline Flys- 3×10
ABS:
Standing High Knees- 2×20 each leg; REST 1 min

4-DB Shoulder Press– 3×10
ABS:
CATS(and DOGS)- 2x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each

5-Lateral Raises– 3×10; one arm at a time

ABS: Vacuums- 2 x 5: 10 second vacuums (10-20 sec rest between reps)

Then…
INTERVALS

“BuffMotherobics!”- any mode you like (running, swimming, biking, elliptical, jumprope, rowing, etc…)
20 minutes of “Even Minute” INTERVALS
Min 1-3: Warm up
Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes
Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
Min 16-20 cool down

I am VICTORIOUS!~ Sizzlin' in 6 day 18

Sizzlin’ in 6 day 18!!! Today’s workout is: Lift Upper Body, ABS and Intervals (1hour15min workout duration max!) If you need workout details- do the same workout as day 15 www.blog.buffmother.com/s6day15

Well, I Forgot to set the alarm…so we woke up late!! RUSHED like mad, but made it on time, YAY!! ~VICTORY #1 for today~ now let’s ATTACK and WIN again!
WE are VICTORIOUS!
What’s a VICTORY you’ve had today?

My plan is to ATTACK~! the day with my truth hammer- “I am Victorious!!!!”
I have a short but powerful list of To Do’s today:

1- devotion time with God
2- taxes
3- workout programs
4- workout- Back, Shoulders, ABS

Fast and HEAVY- ABS between every sets- little to no rest~ BURN BABY BURN!
Inverted pull ups- various hand position
2xfailure
Lat Pull downs
4×6
Lat Pull downs-one arm at a time
3×6
Shoulder press- machine
4×10, 6,6,6
Arnold’s
3x6singles
Front raises/ upright rows/ bent over Raises
21’s–3×7 Shoulders
Wide cable lat pull downs on knees
2×5 reps arms together+10 each side+5 each side

Just to update you from my weekend:
Saturday I had the following recurring thought as I was doing my workout, “When you need to regain your mojo, Return to your roots!’

I had to return to my roots of running on Saturday to get my workout mojo flowing…I didn’t need to run far or fast or much, but my little run was just enough to get my workout momentum going again! Once I finished my little 10 min run I came in did some stretching, attacked my abs and did 115 pushups( sets of 20, 20, 25, 25, 25).

Sunday was God Day….Church was amazing! Life was good~ I took the kids to the gym and let them swim afterward. My workout was legs I did the following buffing style (little rest or active rest between sets):
warm up on a gazelle type machine by Cybex- NICE! 5 mins
Hack Squat machine
lower back extensions (booty focus)
Squats
Dead lifts
ABS- knee ups
Leg raises
leg press- plate loaded up above type machine
knee extensions
standing calf raises
Smith lunges

It was just perfect for my back and today I feel good…I still a little shooting pain and numbness in my leg, but not nearly as bad. I am getting better!! YAY!

NOW IT’s Time to ATTACK!!
Let’s have a VICTORIOUS DAY

your friend and cheerleader,
Michelle

Making Things Happen!

Making things happen!! today…trying to stick to my list:

 

MONDAY is “To do” day:
To Do- planning
To Do household chores-  house is a mess from the weekend- goal is vacuum every room today!– *didn’t get every room, but did get living room and kitchen done!
To Do- Work- send shirts, e-mails, client catch-up-ADD TO TUESDAY!
To Do- Workout- back, shoulders, biceps, abs and hold off on cardio till tomorrow- my sciatic is a bit flared, better safe than sorry.

Tuesday is “To buy” day:
To buy backpack bag for promo pack
To buy Food- crock pot stuff
To buy Birthday presents for Gracie (Dec. 14th)- working on this~!
To buy X-mas presents
+ workout- chest, tris, abs and intervals!!

I really would love to be able to stick to my plan…rorn right now about my workout- I may get it done at home??? that way I can have more time to shop with the kids afte school, hmmm…. we’ll see how much I get done between now and then.  I took the kids with me to the gym last night at 4pm and that worked out really well:

Back Shoulders Biceps

10 min r-bike warm up

almost all sets were of 10-12 reps
Lat pulls- 3 sets
Knee ups- 40 reps x 2 sets
Assisted Pull ups- focus on negs- wide- 2 sets
high lat rows- 3 sets
seated rows- 3 sets
military press machine- 3 sets
Standing high knees- 1 set
HS Bicep curls- 3 sets
Hammer Shoulder press- 3 sets
pose down bicep curls- 3 sets
paired with wide cable lat pull downs – 3 sets higher reps
arnolds- 2 sets
Hammer curls- 2 sets
lateral and front raises- 2sets
Bench knee ups- 1 set of 30
~~~~~

At our BuffMother gathering we talked a lot about future events and had many great ideas!!
Julie Severance had an idea to for us to do a big women’s expo in St. Louis- ..I think it would be pushing to get this one done for this year. BUT it looks like an AWESOME idea for 2012.

http://www.wwssonline.com/

previously Teresa Williams and I had talked about doing an Expo/BuffMother Event in Dallas for the Spring- here’s the link to that :
http://www.adjuvantexpos.com/visions/

it’s in April and will give us more lead time to prepare, what do you all think about meeting up in Dallas for it?  WE’ll also plan on doing our yearly Fall gathering somewhere too!

Let’s make things happen!!

-Michelle
p.s. Don’t forget to FINISH STRONG~

“Finish STRONG!”-
25 days left until 2011!! Fitness equipment is a great idea for
gifts…what 1 piece of equipment do you have on your “wish list”? I
want a treadmill for the short days and cold temperatures. More
Options= fewer Excuses~ let’s choose to live a STRONG life!! Finish Strong my friend ♥

SX70- Phase 5 workout Plan!

SX70- Phase 5 workout Plan!

SX70 final PHASE~week #9 and #10!!!

“Buffing”

Warm up w/10 min steady cardio on each workout!!!

Cardio:

2 intervals

+2- 30 min

Monday

DIET

5+-2-3-3+

Tuesday Wednesday Thursday

ADD 2 carbs…

200 cals

Friday Saturday Sunday

ADD 2 carbs…

200 cals

Week #9 Back

Shoulders

Run Intervals

Chest  Tris

30 min steady cardio

Legs

20 min steady cardio

LONG cardio day- 20 mins steady; 20 mins intervals; 20 mins steady

Walking lunges

3 sets of 30 with db’s- chest to knee

Back

Shoulders

Run Intervals

Am fasted:

Run Steady or

Intervals

PLUS

Chest

Tri’s

OFF-ABS!
Wee#10 Back

Shoulders

Run Intervals

Chest  Tris

Intervals+

30 min steady cardio

Legs

20 min steady cardio

LONG cardio day

Walking lunges

3 sets of 25 with db’s- chest to knee

Back

Shoulders

Run Intervals

Am fasted:

Run Steady or

Intervals

PLUS

Chest

Tri’s

OFF-ABS!

Buffing plan- It’s GO TIME!!  Buff even if you are supposed to be boosting~ we are close to the goal!! time to get HARD CORE!

3 sets of 8-10 reps unless otherwise noted I min rest between sets- do abs or stretch.  You need to do abs EVERY DAY!! Except Sunday.

Exercise
Bench Press or Chest Press
4×10, 8, 6, 10
Incline flys
3×10
Cable Flys
3×10
Tricep Extensions
3×8
Bicep curls
3×6
Plate front raises
3×8-10 slow
BACK DAY
Inverted pull ups- various hand position
2xfailure
Lat Pull downs
4×10, 8, 6, 10
Seated rows
3×6
Shoulder press- machine
4×10, 8, 6, 10
Arnold’s
3×8-10 singles
Bicep Curls- concentration or pose down
3×10
Lateral with DUMP twist/ upright rows/ bent over Raises
21’s–3×7  Shoulders
Dumbell Hammer Curls- squeeze shoulder
3×6
Wide cable Lat Pull downs
2×10-12 burn out your lats
Leg day
Squats- feet 3″ wider than shoulders toes just slightly out
4×10
Walking Lunges
2x15steps
Knee Extensions
4x feet straight 8,6,6,4+ 2 sets toes out x10reps
Leg Curls feet flexed, straight and close
4×10
Smith Lunges (think butt on front leg)
3×8
Calf Raises toes straight- can pair these with lunges
4×10 toes out slighly GO HEAVY!!
Dead Lifts
3×10
Seated Calf raises
3×10-15 fauilure range (toes in)
Ball Crunches
Vacuumes!! 10- 10 seconds daily
Cats!! 5- 3 seconds each way daily

Long Cardio day-

40min steady and 20 mins of intervals- often times 20 min steady/20min intervals/20 mins steady works best

WALKING LUNGES!!!  Post cardio and you can add in the mini challenge of doing  100/day!

DIET INFO:

20g for P’s and C’s

150 cals for Fats

150 cals for treat

Unlimited greens

You can still have all grains except for wheat, NO dairy and lots of greens.

2+weeks out- Calorie range:1100-1300 (EVERY DAY EXCEPT THURS AND SUN)…I know this is a CUT, but we will allow you to have 2 mini break days per week where you can have 2 additional carbs= ABOUT 300 CALORIES MORE.  THURS and SUNDAY~

Supplements:

Keep on the basic ones (multi, calcium, HT Pills)…and keep on fish oil (6g’s/day) and NO2.

Add in Chromium daily if you have sugar cravings.

Time to get HARD CORE!!
-Michelle

Relentless, Relentlessness ~ Works!!!

www.BuffMother.com

I woke up down 3 pounds today…to 124.4~ which may be a slightly dehydrated number, but I’ll take it!!

It is c-day 15 for me and I am sore, but feeling good! My workouts the past two days have been GREAT~ here they are:

Monday’s workout-

Warm up r-bike 20 mins

Cybex lat pulls 130#x10 for warm up

Assisted pull ups
20×10 under hand
20×10 over hand
20x 8 under hand
paired with upright rows with DB’s
15’sx10
20’sx8
15’sx10

Rows- seated
90×10
100×10
110×9
paired with DB bicep curls
25’s with twistx10×2–all very hard!
25’sx6 no twist

Lat pull downs
80×10
100×8
110×6
100×6
paired with one arm at a time lateral raises (alternating arms)
15’sx10×3

Standing “W” DB miliary
20’sx10×3
paired with hanging sit ups
3 sets to failure

Barbell bicep curls
45×10
55×6
55×5+45×5
paired with knee ups
15to front+10 each side x 3 sets

intervals on the stair mill
3 min warm up
1min hard;1min easy for the remainder of the 20 mins– total floors 118
6;8
6;8
7;9;7;9;7;10
7;9;7;9;7;10

I was dead at the end of that!

Then todays:

Warm up r-bike 11 mins

Squats
45#x10
95#x10–back pain so I stopped

One leg at a time- Hammer Seated leg press
45×10
70×8×2
80×8– this is a pb for me on this…about a month ago 45# was very heavy!!
paired with seated calf raises
80×10
100×10×2

45degree squat
machinex20
90×10
140×10×2– very happy with this also, my pain is gone for the most part on these
paired with laying side leg raises- very slow
20each legx3sets

Smith Lunges
50#x10×3
paired with
one set side lunges-no weight 20 reps
and 2 sets walking lunges
20#db’sx15

Leg Extensions
110×10 toes out really focused on VMO, short ROM
130×10×3
paired with leg curls
90×10×2
85×10

Then I tanned…

For eating so far
PPPP (boca, salmon, eggs)
CC (strawberries and 1/2 slice of pb&jelly toast, carrots)
G(spinach)
FF(salmon, eggs andI woke up down 3 pounds today…to 124.4~ which may be a slightly dehydrated number, but I’ll take it!!

Stay Relentless, It works!!
-M

42 Days to Go!

42 Days to GO!!!

Guess What??

I have 42 days to go until my goal!!

I am so fired up and motivated… although you wouldn’t think so by some of my food choices this week – burgers, pizza, pop and a couple other mis-haps!

But I AM fired up!!! More than I have been in quite awhile.  I’m getting in better shape every day and once again have that extra little MOJO I’ve needed to hit the BEACH at my BEST in March!!

So…today I did my second Back workout of the week:

warm up r-bike 10 mins -talked to my Sissy~ she is so nice

Lat pull downs

110×10

140×10

150×10

160×6 + 130x 5

paired with lower back extensions (booty focus)

70×25

90x20x2sets

assisted pull ups focused on biceps

20x10x2

30x10x2

paired with

shoulder press seated backwards

50×10

70×10

90×10

100×10

seated rows

90×10 full extension

110x10x2

paired with Full extension sit ups (on hyper-extension machine)

15, 15, 10

Wide hi-cable lat pulls on knees- one arm at a time

50×15

65x10x3

Paired with pose down cable bi curls

30×10

40x10x3

2 sets of knee ups on bench

then I ran for only the second time this year~

I did 4.5 intervals~ all of this at 2.5 incline on treddy

4 mins warm up, 1 min hard at 8mph; 1 easy min at 6mph total of 4mins 30 secs of hard mins–total time on treddy about 13:30

.. ..I’ve decided I am going to try and run on every EVEN day for a bit…come hell or high water….I am going to try and run every other day even if it’s just for 30 seconds~ RUNNNNNNNNN!!

After my workout I picked Tia up a tish early from school for our “date”…we went to Chuckie Cheese~ thus the PIZZA and POP!

Even with that my eats ended up halfway decent today, but overall I this is a way below average day for me, I’ll give myself a C–at least I didn’t over eat and at least I mad some good choices (apple, celery, steak and I did take my supps and drank plenty of water)

5 P’s:steak, steak, pizza, steak, steak (lots of tenderloin!)

4C’s: apple, pizza, pizza, pizza.

F’s: pizza, pizza, steak fat, steak fat

G: tomato sauce on pizza, and I’ll have some celery b4 bed

T: pop- mostly coke zero (I’ve never had this b4…it’s okay, but I like diet coke better) and some root beer

too many C’s for buffing~ I’ll fix that tomorrow with a better day! Fridays are always better than Thursdays!

Okay, now I’ve gotta go to bed

toodles,

Michelle

Playing is FUN!

www.BuffMother.com

I like playing sports… but some how as a MOM it is not the norm.  Today at my DD soccer game I played catch with my son.  It was fun!!!  Have you ever wondered,  where on earth have all the female athletes gone?  I sure have!  Anyhow…
I plan to PLAY more now that my kids are 5+ years old; It is high TIME to enjoy some fun and games with them.

I’ve had a couple of good days of workouts:
Yesterday I ran little over 2 miles of intervals, then later that afternoon I did a leg workout.

Today, I did 20 mins on the r-bike, lifted upper body–
Bench
Tricep bench dips
Cybex lat pull downs
Bicep curls
Roman chair abs
then 20 more mins on the r-bike.
It was a good one!!

I am LOVING all the Relentless attitudes~ KEEP IT UP!!!!
And don’t forget to PLAY!!!
-Michelle

a good one!

Well…I finally had a good workout today.

This week has been a toughie for my workouts~ Monday I was so busy “working” , then tues my back was being a weenie! so my leg workout was less than super, then yesterday I had the “photoshoot” workout that didn’t feel like a real one…SO today I was DUE!

Here is is….

A circuit of:

Bench 95×20!, 95×18!, 95×10
Lat Pulls 130×12, 150×9, 130×10
Bench Dips(super contraction at end) 10x3sets
Barbell bicep curls 45×15, 45x10x2
rest 1 min REPEAT

another circuit of:

Cable Chest flys(one arm at a time) Punch style 30#x20, punch 40#x10, normal 30#x15
Posedown bicep curls 30×12, 40×5+30×5, 30×10
Lateral cable raises 10x10x3
Wide lat pull downs 60#x 5 together, 5rt, 5lft, 5 together x3 sets

mixed in 2 sets of plie sissy squats 25 each

then I ran outside for about 20 mins in the 90degree heat!

It was GOOOOOOD!!

Here are some pics from today~ just thought I’d try on my comp suit…all that talk about itty bitty bottoms made me lonely for mine

Purpose

I believe in PURPOSE. WE ALL have a purpose for our lives…do you have a vision of what your’s is?

I know mine…it is to HELP WOMEN- as simple as that! I’d like to help every woman in the world have HOPE- I want to share the message that they have the power to change their body, life and legacy.

Does that sound do-able? LOL! I BELIEVE it is!!

Now, I have not always had this VISION for my PURPOSE…it has taken time, effort and GOD’s timing to reveal it in my life. I’ve only had a CLEAR VISION for my purpose for the past 2-3 years. Until then I was searching and honestly more than a little frustrated…I had an uneasy feeling, I knew I was supposed to do something, but WHAT??

I really believe that God puts me through every part of my life for a reason…even the bad parts. I now see how things that seemed bad at the moment have now turned to work for my favor. I’ve also gained a ton of WISDOM through my struggles and my triumphs. Without the past 32 years of my life I wouldn’t be me and I wouldn’t be ready to attack my PURPOSE.

A couple books that helped me in finding my purpose are: the BIBLE, “Reduce me to LOVE” by Joyce Meyer and “The Prayer of Jabez” by Bruce Wilkinson

Today, was upper body workout day with my SIL at 8:30! I am an early bird!!
Bench
45×20 wu
95×15
115×10
125×6

Cable Flys
30x15x2
40×10

Lat pull downs (cybex)
130×15
155x10x2

Isolateral Shoulder press
50×15
70×10

Tricep extensions
55x8x3
Barbell curls
55x10x2

Dips 10

Knee ups on Roman chair 40, 25 (back hurt a bit)

Ran on treddy for 21 mins- longer intervals woven in using incline for some and speed for some.

Keep on Believing and keep striving towards your PURPOSE…YOU HAVE ONE!!

Love,
Michelle