~~BuffMother! GET BUFF~~

Hey All~ I’ve spent a bunch of time yesterday and today listening to sermons and Reflecting about something Pastor Cass said in his message last week~ “it’s time to get more Passionate about our PASSIONS!!” www.nlcc.tv I’ve also been thinking a lot about the upcoming month! I am very excited for September to be here and for all the FUN times in store!! September Goals
Week of:
Aug 31^st
spirit - Kids book of devotions daily; Bible Daily read “Reduce me to Love”
work -  Get ready for the SSS contest!!! Videos,Website
family - chore time with kids at 4pm daily;Have fun watching football together; add some walks in on the trails- kids have a long weekend for labor day
fitness - buffing hard again…goal is to weigh 125 by the end of week
Sept 7^th
spirit - Kids book of devotions daily; Bible Daily Read Joel Osteen’s book
work - Promote September events ; videos
family - Gunner’s first FB game of the season;Kid have big church event
fitness - Boosting 3 day split BIG time ; lift heavy and add in some extra cardio
Sept 14
spirit - pray about SSS and Omaha event- HUGE results and HUGE participation
work - Prep for Omaha event
family - Have some fun- zoo, pool, lake, etc…
fitness - **SSS** contest starts 3 day split add in sprints again
Sept 21
spirit - KEEP GOD #1!!
work - Prep and Leave for Omaha
family - prep family for work trip;
fitness - buffing hard again… get looking GREAT for Omaha event
 I’m putting together a good newsletter for September, so please keep your eyes peeled for it :0 and If you haven’t already please sign up to get it:

Another Monday!  My plan for today’s workout is to work my BUTT with lots of LUNGES~In order to hit your GLUTES when lunging there are several things you can do-

1. Foucus on using yourFRONT leg for the movement.
2. Bend forward at the waist (chest to knee) at the bottom of the movement to gain a GOOD stretch in your glute
3. Pre exhaust your other muscles with exercises like - squats, leg extenisions, leg curls, etc…
4. Utilize WALKING LUNGES with weight they are proven to be the most effective at hitting butt muscles

Here’s a couple on of my FAVORITE moves for working my butt~ Smith BUTT Lunges: By bringing my  front foot in and leaning my chest towards my knee, my glutes are stimulated much more. BE PREPARED for a sore BUTT the day after these, lol!

http://www.youtube.com/watch?v=E61rMe-cIfA 

And a couple other links to BUTT exercise videos:

 Walking Lunges:http://www.youtube.com/watch?v=xhyjC_TAvKo

Starter Style Walking Lunges: http://www.youtube.com/watch?v=0UfmobVOGOk

In other news…We have ton of FUN Stuff going on and many great tools that will help you get buff!
i’ll be sending out a newsletter with more info on all if it VERY SOON~ so please be sure you name is on the list.  You can sign up here www.buffmother.com

Now to catch you up on my workouts for the past 4 days~

Thursday- Did legs- had a GREAT workout!!
Friday- Had a great RUN outside!
Sat- Did a good Chest/Tris/Shoulder/bicep workout
Sun- Did a GREAT run Outside

The PLAN for this week is:
M- legs
T-Back, intervals (run)
W-Chest, intervals
Th, F, Sa- REPEAT M, T, W
Sunday- OFF

~*~*~*~

Day 37

HEY ALL~ I am up, kidless, supplemented, coffeed, fed, journaled, ; soon to be exercised,buffed and beautified!!! The day is really shaping up nicely~ I love it when I feel like this~ in control, organized, focused and KICKING tail!!!

I wanted to post my wornderful leg workout from yesterday~ in total it took about 45 mins to complete

Warm up elliptical 7 mins…I realized I like the elliptical and need to do it more!

Squats
45×20
95×10x2sets
115×10x2sets
paired with laying side leg lifts 3 sets of 20 each leg
 

BB Lunges-alternating legs
45×10
65×10x2sets
paired with seated Hip Abduction machine
50×20x2sets
70×12

Dead Lifts
95×10x4sets (2 stiff, 2 conventional)
paired with seated calf raises
105×10x4sets (toes st, out, in)

Smith Lunges
50×10 no step
50×10 with step
70×10 with stepx2sets
paired with knee extensions
60×10 (one leg at a time)
110×10
150×10x2sets
 

walking lunges
50#BB x30steps (15each leg) x2sets
paired with seated leg adductions
50×20x2sets

One set of Butt SQUATS on Smith
70×10 SQUEEZE!!!

One monster set of knee ups on roman chair (about 45 reps)

Today’s workout is Back, Sh, Biceps, ABS~ and a interval run on treddy :tready:

Hope you have a NICE day like I am having~
-Michelle

Hey Ya!!

I just realized it’s 8 days until the end of my “40 days to FIT!!” and Just 8 days until my “SWEET 16 Wedding anniversary”~ whoohoo!!  I can hardly believe that it’s been that long!  We don’t have any plans yet, but I need to get a sitter set up so that we can at least go out to eat!

I got a lot done yesterday and am very excited about all of it:
Wal-mart- shopped first thing in the am!
Posted my Omaha- Complete Nutrition POSTER
Got NEW tires on my Van! Thanks to my DH!! != BIG driving DIFFERENCE!
Got a ton done online and on my new "site"…I’ll tell you more about that in a bit!
Did a fun little trampolene workout- bounced mostly on my back- great for abs!
Spent some good time with the kiddos reading books and talking with them
Got in a good nights sleep despite the thunder storms

Then this morning I got set up on SKYPE!  cool tool!!

Wicked storms have been rocking our area for all morning long…but once they stop the rest of the day and weekend are supposed to be GREAT!  My plan is to get to the gym and have an amazing LEG workout after lunch!  Hope you have a great one too!!

Let’s enjoy the day!!
-Michelle

 am so excited…I went to the local print shop and got a BIG poster of my HT cycle chart printed and laminated. AND now that TODAY is finally cycle day 1 (thank GOD all the WILD thoughts from the longness of my cycle= 30 days; about being preggers are gone)~ I am going to start using it! I’m going to try to video it too~

My plan for today is to get a little bit more work done and then head to the gym around 1:30 or so…Tonight is Gunner’s first FB practice, so I gotta get my workout done before that!

The plan is to do a good back/shoulders/biceps workout and intervals on the treadmill.

this is the workout I’m going to do *I DID!!:

Pull ups- underhand lbs. bw bw
2xfailure reps. 11 6
Lat Pulls or Hammer Lat Pull lbs. 130 150 170 170

4×10,6,6,6 reps. 10 6 6 5
One arm DB lat rows lbs. 30 45 50 50
4×10,6,6,6 reps. 10 6 5 6
Seated Rows -
lbs. 80 100 100

3×6 (I did higher reps due to back injury rehab0
reps. 10 10 10
Military Press- standing
lbs. 45 55 65 65
4×10,6,6,6 reps. 10 10 7 7
Upright rows lbs. 20#db’s 45bar 45

4×8,6,6,6 reps. 8 6 6
Lateral and Front Raises lbs. 15’s 15 15
3×6 reps. 6L/6F 6L/6F 6L/6F
Barbell Bicep Curls(did these after military instead of here)
lbs. 45 55 60 55
3×6 reps. 10 8 4 6
Dumbell Hammer Curls lbs. 20’s 20’s
3×6 reps. 6 6

Then 20 mins of intervals on the treadmill ~ 4 mins of warm up- 1 min hard; 1min easy-

My hard mins were at: 8, 8.5, 9mphx5- easy mins at 6mph and incline at 2%

~~~~~
The 10 WEEK SuperSTAR Success(SSS 2) CONTEST!!! STARTS in just a couple weeks~ 9/7!!

In the Super STAR Success contest we will be focusing on the the biggest stumbling block tp fitness success>>> lack of CONSISTENCY.

I challenge you to BE CONSISTENT over the next 10 weeks! Shoot to do a "workout" at least every other day that would be 3-4 days a week and if you can CONSISTENTLY do that you will see results!!

We will be Starting September 7th, 2009- go to the Rally Room and the contest will run for 10 weeks!!
To enter and be eligible to win:
You must take starting stats & photos and final stats and Photos(body fat optional)
You must Submit a final summary: beginning and final stats, pictures and thoughts about your progress and what you’ve overcame to be a consistent Fitness SUPER STAR over the10 weeks.

Suggested Participation:

Be an active member of the Rally Room
Starting pictures and After pictures are recommended *(the RR Gallery is a perfect private place to host them)
Weekly post your recap of the previous week
Weekly post your POA (plan of attack) for the next week
Weekly do your best to participate in the "weekly MINI challenge"

Judging:
A panel of 5 judges will pick their top 3 picks for the WINNER based on participation, results, attitude, their Super STAR quality and consistency. Each pick (15 little pieces of paper) will be placed in a hat and the winner drawn from there.

Prizes:
1st- TBA!! **SOMETHING SUPER AWESOME**
2nd-TBA!! **ANOTHER AWESOME PRIZE**

Each and every one of you CAN WIN this Contest~ Please participate and let’s enjoy the synergy of TEAM BuffMother! working together towards being CONSISTENT!!!!

I am ready to ROCK, How about you??
Let GET BUFF!!

Hope you have a good TUESDAY!!!

Love ya,
Michelle

I’ve been dealing with some wild thoughts the past 2 days…what if I was pregnant? My DH got "fixed" about 5 years ago and I’ve had consitent 27-28 day long cycles for the past couple of years,but today is day 30! I welcome the longer cycle, and back befor kids I had a LONG cycle 36 days sometimes…so~ it is not completely weird for my body. Having a longer cycle is much more possible than me being pregnant… BUT STILL~!! Wild thoughts will always arise when hormonal cycles run a bit long and possible pregnancy is involed! I think almost every woman knows that WILD feeling! LOL!! Other than that~ I had a great long weekend the kids had Friday off of school….Travis took Gunner out to the woods and Gunner got to shoot an armadillo~ AND I took the girls to the mall and out for pizza and then we watched movies. Saturday Gunner when to his best friend’s house and Travis, I and the girls played tennis! It was fun and the first time Travis has played in about 15 years! He was just rusty enough to keep it fun for me, lol! Then yesterday we just "hung out"…I did some housework and got in a leg workout at the gym. It was GOOD~ now I’ve been making a really good "to do" list and getting things DONE!! My POA for workouts: is to do "something" everyday this week….I just need to fit in what I can. This week I am not planning the "days" out…I am just setting GOALS- The goal is to get in at least the following- 2 runs outside; 2 other interval sessions; 2 Leg workouts; 2 upper body workouts~ and ABS daily! So 2-2-2-2 Be sure to set your goals!! AND settle for nothing short of accomplishing them!!! YOU CAN DO IT! Your friend, Michelle

Hey~ I feel like such a scatter brain and a bit antisocial during several days of my boosting phase- mostly cycle days 21-26. I feel much better today and am ready to enjoy the beautiful weather, a GREAT workout, my kids being out of school, and some good food! My DH and son are going to go armadillo hunting this afternoon and maybe we can have some Armadillo stew! J/K My workouts have been hit or miss this week…Missing more than I want! I’ve been really extra busy with some work projects and my son’s Football stuff. It’s crazy how much time it takes when there is even 1 "extra" event added to the day. I plan to make up for the missed workouts this weekend with 3 good days in a row- Chest and some intervals today, Legs tomorrow and Back with some more intervals on Sunday. Then I plan on taking MONDAY off and getting a ton of work done!! Well…I’ve gotta go, GO, GO workout!!!  But I’ll be back to hang out with you, my "friends" , for a bit this afternoon~ Toodles!!!

-Michelle

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Sorry I missed out on being my normal "interactive" self online yesterday; I’ve been working hard on my Website’s Store…I am rather proud of how much of a TECHNICAL Genius I am becoming, lol!!

I also had to run several big errands yesterday, which meant my computer time was cut short  and I missed my workout~ SHEESH!! how did I let that happen??  My only explanation is that "ITs JUST my HORMONES!!".  I felt the effects of cycle day 24 yesterday for sure!  NOT anything too Bad (like being crabby, stressed or depressed) but I did have a total lack of focus…everything I tried to do took 10 times longer than it should have.

This is a short week for the kids at school too, so My "work week" has been cut by 1 day…which means I need to get a lot more stuff done today!  I’ve already got my workout done~ YAY!!  I did it right after getting the kids off to school:

LEGS~

warm up r-bike 7 mins

Squats
warm up- bar- stretch- bar some more…I was really stiff!!
95×10
95×10
115×10
135×10x2~ this is the highest I’ve gotten to recently~ still being VERY Careful with my back

DEADS
95×15x4sets various stance and forms

walking lunges
45#bar on back x15×2sets

Smith Butt Squats
50×10x3
 

Smith lunges on step
50×10
one set of hanging sit ups here.
70×10…felt a bit of a back strain here so I opted to be safe than sorry (not sure if it was from the lunges or the hanging sit ups??)

Leg extensions
110×10
50×10x2 sets- one leg at a time
70×6x2sets

Sissy Squats
15repsx2 sets really squeezing glutes

That was all…I took NO-EXPLODE first thing this morn despite knowing I shouldn’t~ I can’t take it as a pre-workout, I get tummy issues and cramps from it.  I can however take it after workouts as long as I’ve already eaten something…I’ve decided that I’m not going to buy it again.  It’s the only creatine product I’ve ever used that’s created this kind of tummy issue for me. There plenty other creatines that work better for me.

BTW- I had a SUPER powerhouse upper body workout on MONDAY evening!
HORMONES+CREATINE = PERSONAL BESTS!!
 

Gotta go shower, eat and work!
-Michelle

To Monday means so many things: time to get a vision for the week ahead and build up excitement for what I can accomplish on the week ahead!! feeling a little twinge of fear/intimidation about all the “work’ I hope to accomplish in the day ahead time to a my clean up my diet and get in a killer first workout of the week time to interact with clients, friends and business partners online, on the phone and in person PEACE an quiet around the house…the kids are in school~ YAY! time to “clean up”; make lists, organize and prioritize time TO ATTACK IT! My Monday is off to a great start~ I woke up on time despite an “alarm malfunction”; got the kids off to school; remembered to get the lunchroom a check for “lunch money”; I’ve taken my morning supplements (allergy pill + NOEXPLODE+ Garlic), and currently am eating breakfast (protein shake and banana +coffee); doing some laundry; and I’ve even already checked my e-mail…. a GREAT START!! and I expect that trend to continue! I am so ready “TO MONDAY” today!! What about you are you ready “TO Monday”?