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Do you ever feel a bit sick??

Do you ever feel a bit sick??  — like with a raw throat? Well I did yesterday but, didn’t let it stop me from getting in a bit of a workout~ I think it was just what I needed  to rid this body of the TOXINS! A Word of CAUTION ~  practice extra careful “SANITARY” lifting at the gym ESPECIALLY if you may be getting ill– wash your hands, wipe down equipment and don’t cough on others!

Chest Press Machine Shoulder Press Machine Lat Pull Seated Rows Hyperextensions Hanging Knee ups

Intervals on Treadmill…haven’t been running on tready much, so I didn’t push it too hard so my joints didin’t go into shock.  I ran my easy minutes at 6mph, hard at 7mph x4 and then finished with the last 3 hard mins at 8mph.

FYI! If you need a training plan~ check out my ONLINE TRAINING PROGRAMS

Today, I’m going to get in a full chest/tricep workotu and run again~ OUTSIDE this time, I needs my Sunshine!!

Love ya’s,

Michelle

p.s. Yesterday 1-22-13 was cday1 (cycle was 25dasy), weight 131.6 ; Today weight is ___on cycle day 2– and I’m feeling better today 🙂 Both in my tummy and in my head/nose/throat

10 days

10 days to Go!!

warm up 5 min on r-bike
incline press machine, sets of 10
65
80
100

Bench
95×10
115×10
135×6
115×10

Cable flys
40×10
50×10
60×10

tricep extensions
50#x10x3

Tricep machines 3 different a set or 2 of each

Tricep push downs
Don’t know the weights just numbers
13×10
15×10
17x10x2

Then some abs
then upright bike 6 min, then run 16 min total
4 intervals at 9.5 with recovery at 8
then 10 min of bouncy running, almost like drills for my calves and runnning form at 7.4 mph
then 3 min upright bike
then more abs on roman chair
40
18
then done 🙂

My eats and water are perfect today!!

Have a super day!
-Michelle

11 days to Go!!

11 days to go…

Holy cow!! we are at the halfway point of our 21 days!!
I certainly hope you are progressing nicely and having small victories daily towards breaking and making your habits.
Staying engaged and focused is vital- be sure to check in and update us on your progress
in the rally room.

Today’s post is located here:
http://therallyroom.com/node/51874

I had a super workout today!! & It is DH’s Birthday!!

Here is my workout today

Today I did go and workout and DH joined me for some of it 🙂

r-bike warm up
Shoulders
Shoulder press machine-
40 x 10 regular
40x 10 backwards
60 80 90 x10 regular

Barbell shoulder press
40×10
50x10x2

Lat machine
80,90,110×10

Free Motion Lat
80,80,90×10

EZ bar curls
40,50,50×10
free motion curls
25,35×10
concetration curls w/same machine
30×10
rotator cuff
10x10x2
Bent over lat raises
12.5x10x2

Cable curls (wide)
25, 303, 35×10

Then rode the upright bike for 10 min…didn’t want to wear myself down after being sick

Now I am going to get ready for a DATE!!! I am so excited!!
-Michelle

~~~~

11 Days to GO…EXTRA!!

BuffMother's picture

Wed, 2012/02/15 – 7:15am — BuffMother

11 days left on our 21 day journey— can you believe we are already at the halfway point?

A great idea to help you on your eating habits is to Cook EXTRA food….more food than you’ll eat. I usually make two or three servings extra of what I am about to eat. This cuts down on time that you spend on cooking and you’ll have to do less washing up in general. Plus, it’s good to have healthy food on hand for a quick reheat.

Your task today is to do just that– cook or prep at least 3 meals for the next day or 2.  Some ideas are an extra green salad, cutting up carrots, celery, or other veggies, Chicken with rice, steak with sweet potatos, etc…  Preparation to succeed with your eating takes a bit of time, but the benefits are worth it!

Workouts for today:

Beginner Level:
walk 20 mins

Experienced Level:
lift back

 

BACK, BICEPS, SHOULDERS
Pull-ups (assisted)
3×8-10
Upright rows
3×8-10
Rows
3×6-8
DB Bicep curls
3×6-8
Lat pull downs
3×6-8
Bent over lateral raises
3×6-8
Standing DB W-Military
3xfailure
Crunches 3×15 slow
Barbell bicep curls
3×8-10
Knee Ups- to front and sides
Other ABS-

 

Keep pressing on, we are halfway through– Time to FINISH STRONG!!
-Michelle

"Thin in 30"- Day 23

“Thin in 30”- Day 23

 Today’s workout is a circuit style lifting workout.  What that means is to do a set the first exercise, then the next, then the next, etc…until the entire list of exercises is complete- then REPEAT the entire series for the allotted sets.

For this specific workout we are focusing on “auxiliary” lifts- different exercises than we did on day 1 that will “hit” our muscles a little differently.  The moves are mostly for smaller muscle groups than BASIC moves, thus termed Auxiliary.

Workout:

Workout  Day #23
  “Auxiliary day”
CIRCUIT very little rest between sets= 15-30 seconds
Exercises: Upper:

1.

Push ups

 

3×15

2.

Tricep extensions

 

3×10

3.

Bicep curls

 

3×10

4.

Shoulder press

 

3×10

 

Lower:

5.

Leg curls

 

3×10 

6.

Leg extensions

 

3×10 

 

ABS:

7.

Old school sit ups

8.

Cats/dogs

 

 

 

 

Substitutions:

Push ups- On knee push ups, wall push ups, perfect push ups, chest press machine, DB press on ball, etc….

Tricep extensions- chair dips, tricep push downs, tricep kick backs, french press, tricep machine, overhead db extensions, etc…

Shoulder press- DB overhead press, military/shoulder press machine, Arnolds, etc…

Leg Curls- dead lifts all varieties, ball leg curls, froggy squats

Leg Extensions- lunges -stationary, walking, smith, etc…, Close stance squats, front squats, leg press, etc….

NOW is the time we need to

NOW is the time we need to focus!! The end is in sight~ it’s go time!! I challenge you to hit it hard and have a no excuses mentality for the remainder of the contest!! we are getting close to the halfway mark!!

Today’s EXTRA-

AFTER your lifting circuit do the following-

HEAVY Smith lunges 4×6-8 reps

Here’s a video- they are for your BUTT!!

“The Key to your Motivation is to ENCOURAGE others!”

Today’s Diet Focus:

NO Carbonation!

Carbonation throws our entire body’s pH balance off- eliminating it will help you eliminate toxins from your system and allow your body to function in a less stressed state.  Less stress=more results!

Here’s some cool info on it: http://www.ehow.com/about_6362618_carbonated-flat-water-healthy-kidneys.html

~~~~~~

Keep us posted on how you are doing by taking a few mins to blog in the rally room.  Blogging is easy- just write what you are thinking, what you did for the day, how you feel, what you ate, what your plans are, etc…

 You can’t do it wrong~ so JUST DO IT!!

 Your friend,

Michelle

"Thin in 30"- Day 13

“Thin in 30”- Day 13

 

Today’s workout is a circuit style lifting workout.  What that means is to do a set the first exercise, then the next, then the next, etc…until the entire list of exercises is complete- then REPEAT the entire series for the allotted sets.

For this specific workout we are focusing on “auxiliary” lifts- different exercises than we did on day 1 that will “hit” our muscles a little differently.  The moves are mostly for smaller muscle groups than BASIC moves, thus termed Auxiliary.

Workout:

Workout  Day #13
  “Auxiliary day”
CIRCUIT very little rest between sets= 15-30 seconds
Exercises: Upper:

1.

Push ups

 

3×15

2.

Tricep extensions

 

3×10

3.

Bicep curls

 

3×10

4.

Shoulder press

 

3×10

 

Lower:

5.

Leg curls

 

3×10 

6.

Leg extensions

 

3×10 

 

ABS:

7.

Old school sit ups

8.

Cats/dogs

 

 

 

 

Substitutions:

Push ups- On knee push ups, wall push ups, perfect push ups, chest press machine, DB press on ball, etc….

Tricep extensions- chair dips, tricep push downs, tricep kick backs, french press, tricep machine, overhead db extensions, etc…

Shoulder press- DB overhead press, military/shoulder press machine, Arnolds, etc…

Leg Curls- dead lifts all varieties, ball leg curls, froggy squats

Leg Extensions- lunges -stationary, walking, smith, etc…, Close stance squats, front squats, leg press, etc….

 

Today’s Diet Focus:

NO Carbonation!

Carbonation throws our entire body’s pH balance off- eliminating it will help you eliminate toxins from your system and allow your body to function in a less stressed state.  Less stress=more results!

Here’s some cool info on it: http://www.ehow.com/about_6362618_carbonated-flat-water-healthy-kidneys.html

~~~~~~

Keep us posted on how you are doing by taking a few mins to blog in the rally room.  Blogging is easy- just write what you are thinking, what you did for the day, how you feel, what you ate, what your plans are, etc…

 

You can’t do it wrong~ so JUST DO IT!!

 

Your friend,

Michelle

p.s.

Week #3 workouts attached for download!!

Thin in 30 – Week 3

"Thin in 30"- Day 3

“Thin in 30”- Day 3

Whoohoo!! we’ve made it to Day 3!!! WooHoo!

You are doing great!! I realize that you may be a little tired but take comfort  that day 5 is a rest day!!  So let’s keep pushing until then!! You CAN DO IT!!

 

Today’s workout is a circuit style lifting workout.  What that means is to do a set the first exercise, then the next, then the next, etc…until the entire list of exercises is complete- then REPEAT the entire series for the allotted sets.

For this specific workout we are focusing on “auxiliary” lifts- different exercises than we did on day 1 that will “hit” our muscles a little differently.  The mover are mostly for smaller muscle groups than BASIC moves, thus termed Auxillary.

 

Workout:

 

Workout  Day #3
“Auxiliary day”
CIRCUIT very little rest between sets= 15-30 seconds
Exercises: Upper:
1. Push ups
3×15
2. Tricep extensions
3×10
3. Bicep curls
3×10
4. Shoulder press
3×10
Lower:
5. Leg curls
3×10
6. Leg extensions
3×10
ABS:
7. Old school sit ups
8. Cats/dogs

Substitutions:

Push ups- On knee push ups, wall push ups, perfect push ups, chest press machine, DB press on ball, etc….

Tricep extensions- chair dips, tricep push downs, tricep kick backs, french press, tricep machine, overhead db extensions, etc…

Shoulder press- DB overhead press, military/shoulder press machine, Arnolds, etc…

Leg Curls- dead lifts all varieties, ball leg curls, froggy squats

Leg Extensions- lunges -stationary, walking, smith, etc…, Close stance squats, front squats, leg press, etc….

 

Today’s Diet Focus:

NO Carbonation!

Carbonation throws our entire body’s pH balance off- eliminating it will help you eliminate toxins from your system and allow your body to function in a less stressed state.  Less stress=more results!

Here’s some cool info on it: http://www.ehow.com/about_6362618_carbonated-flat-water-healthy-kidneys.html

~~~~~~

Keep us posted on how you are doing by taking a few mins to blog in the rally room.  Blogging is easy- just write what you are thinking, what you did for the day, how you feel, what you ate, what your plans are, etc…

 

You can’t do it wrong~ so JUST DO IT!!

 

Your friend,

Michelle

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

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!!!

Time to get TOUGH! ~ S6 Day 4

Time to get tough…cuz’ it’s “Tired Thursday”!


Thursdays are notoriously the most “tired” day of the week for my clients and myself – that’s why we call it:  ” TIRED THURSDAY” ; Thursday is one of the hardest days of the week PERIOD!

But not just the day of the week alone causes all fatigue…-For example,  Last Thursday I figured out that my tiredness was due to 3 key factors beside it being THURSDAY:

  1. I was on my period, c-day 4 today to be exact and I had  been ignoring that and basically trying to kick it into fat loss gear too fast.  I KNOW better than that and should let my body rest a bit more until about c-day 5!
  2. I stopped taking NO2 and Gamma-O (a supplement that naturally helps hormone production)  about a week earlier so that I’d loose the extra water weight they cause me to retain. I felt the energy from taking them…and now without I feel like I could SLEEP at any second. I think the 2-3 pounds of water I retain from taking them is worth it; I hate feeling so tired!!!
  3. I also hadn’t  been sleeping so good. I’ve had a bit too much of afternoon caffeine, so I’ve had a hard time falling asleep at night. I need change that habit…I preach keeping caffeine intake to the am hours and I need to follow that advice!!!

What should you do when you have a super TIRED day like I experienced??

Well, you could take a nap or ADJUST, I adjusted:

I went for a walk with a good friend of mine. Emily is my favorite photographer and she designed my book layout…(she’ the one who made it pretty)!! She had her first son last September and he’s so CUTE!!! OMGoodness, for the first time since my babies were little I held a BABY!!! and It was GREAT!!! His blue eyes memorized me!! Emily is going to do a shoot with me in about  around my birthday~ Anyhow, My workout was perfect for my tiredness…

Don’t be afraid to listen to your body a bit, adjust your workout if you need to, because you do need rest in order to REBUILD your body.

Remember it’s never too late to get BUFF, but at times it can be TOUGH!!!!
Keep focused on the positive and BELIEVE that you can attain your BEST body, life and legacy!!!

You ROCK!!!
-Michelle

Today’s workouts:

Day 4- Thursday-Repeat Day 1’s workout=

Upper body, Intervals and ABS (PDF for download)

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* 3 sets of each exercise total
EXERCISES

#1-Chest press or Push ups regular or on knees
lbs.
3 sets total* to failure

#2-Rows-machine or bent over holding dumbbells
lbs.
3 sets of 10 reps

#3-Tricep machine or Chair dips-for triceps
lbs.
3 sets of 10 reps each

#4-shoulder press machine or DB Shoulder Press
lbs.
3 sets of 10 reps

#5-Bicep machine curls or DB Bicep Curl
lbs.3 sets total of 10 reps

#6-Cable tricep push downs or Tricep extension
lbs.
3 sets of 10 reps

#7-Standing Lateral/Side shoulder Raises (flies) with DB’s
lbs.
3 sets of 10 reps

 

Then Intervals:
BuffMother Intervals S6 Phase 1:

20 min is always the goal

5 min. warm up -WALK

1 min. hard- JOG

2 min. easy-WALK

1 min. hard -JOG

2 min. easy- WALK

1 min. hard-JOG

2 min. easy-WALK

1 min. hard-JOG

5 min. cool down

This is 20 min total: 4 hard min. total

*If you don’t feel exhausted by the end, increase the intensity of all hard and easy min.

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

I love these gloves!

Hello, hello!! First off I want to give a shout out for Tracy of Utah a long time member of team BuffMtoher who just opened  her new LIFTING GLOVE busiiness= www.femmefitalefitness.com

I’m stoked about these gloves!!! Ladies You have GOT to GET a pair !!! www.femmefitalefitness.comI just love these gloves!!

(the pink/black with rhinestone bling)

I wore them yesterday for the first time during my back, shoulder, bicep and and workout- the hardest workout for my grip…

The gloves stood up to …the test! My hands stayed strong, supported and protected!
Plus, I felt pretty!!!

Thanks so much Femme Fitale!

 

I wrote a big POA yesterday and as you know Plans are meant to be broken…

My day started off with a mess…I didn’t set my alarm, so everyone was late to school today.  And then I needed to bring my son to the DR.  My son’s been a bit sick with a cold the past 3 weeks or so…and on Saturday it went into his ear.  I finally brought him into the DR today and he does have an ear infection.  He’s tough though- back at school and determined to go to FB practice.  I bet he’s like me in that he doesn’t realize how sick he actually is until he feel better.  This will be his first time ever on Anti-biotics– pretty good to make it to 11 with never being sick enough to need them!

It’s now 1pm and I’m finally working on my “to do’s” again.  Oh well….I expect that!  BUT at least I try and I do have to say I am ambitious!  That’s a good thing!!

I ran my sprints yesterday- 6x 100m FAST- the last time I did them (a week earlier) I ran uphill… This time on the flat and it was WAY Easier!!!  I am getting faster and stronger each time I run them!  Then I refueled with RASINS and lifted Back, Sh, Biceps and ABS at the gym. A quick effective workout of about 35 mins total!   I love getting in and getting it done fast:

Warm up- tan
Cybex lat pulls 130x10x3 sets
Knee ups on roman chair 2 sets between sets
Shoulder press machine 70×10, 90×10
Plate side raises 10#plates x15 reps|
Bicep curl machine 45×15, 55×10, 50×10 + lots of short ROM balling bicep at the end of each set
Seated Rows100x10x3
Ab Wheel 1 set of 15 reps
Hyperextension machine- ABS 15 reps and 10 reps SLOW
Low back extensions- 25 reps booty focus!!
Pull ups 9 unassisted slow under hand grip

Then last night Gunner had his first Football game it went into overtime and we finally got home at 9:20

I fell asleep trying to watch MNF!  I was TIRED~!

I gotta go get some work done prior to my workout at 2…see ya later~!!

Love,
Michelle