HI Everyone!! TGIF!!! My day today will be spent driving to Kansas City to meet up with our TEAM for the Warrior Dash tomorrow~ I'm very exctied to see everyone, hang out and have a fun playing in the mud! LOL!! I picked up our shirts yesterday and they are CUTE! We'll take tons of pictures I am SURE!
So....I've been CRAZY busy with a car in the shop, dr. appts, meetings, broken AC, planting tress, baby mice, softball games, etc....
Plus I'm still recovering from the cold I had 2 weeks ago- not sure what's going on there, but I may have a slight sinus or ear infection?? Two of my kids and my hubby have been dealing with the same issues-- crazy! Anyhow, I feel good except for my head/face, lol! In order to save some energy for the weekend, I opted to take the last couple days off of workouts. I tend to get stressed when I travel and end up sick after wards-- NOT THIE TIME! I'm being very careful to protect my immune system and keep my COOL!
It's a 4.5 hour drive to KC. And I hope to get in at least a little walk afterwards so my legs aren't all stiff for the race.
I've been posting daily on www.BuffMother.com in my blog-- so if you've missed any posts be sure to check them out there!! Here's today's!!
I'm off to be a WARRIOR!!
”D” is for Determined!
Be Determined to stay on track this weekend with your EATING and even an EXTRA workout!!
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 will lead 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!!
Today’s workout is: LEGs and ABS
Today’s Hormonal Timing (HORMONE CHARTING):
1- what cycle day is it for you? 5
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 and my arms are getting lean! 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
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
#1-Squats or smithsquats or hack squat machine
3 sets x15 reps
#3-Stationary lunges or smith machine lunges
#4-Dumbbell Dead lifts
#5- Leg curlmachine or Ball Leg Curls
#6-Leg extension machine or Laying side leg lifts
ABS--CPTME….SIMPLE 7 for 7
Sit ups- hands on hammies
Vacuumes!! 10- 10 seconds daily
Knee ups- roman chair are best
Traditional AB crunch
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!!
Be OPTIMISTIC that you can SHINE!!
Today's day #1-- workout plan as laid out in the PDF-
|Day 11-Lift Upper Body2- Intervals|
|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|
|#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.|
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.
|ABS--CPTME….SIMPLE 7 for 7 – REFER to my book “AFTER BABY ABS” for an explanation of these exercises and terms|
|Sit ups- hands on hammies||reps.|
|Vacuumes!! 10- 10 seconds daily||reps.|
|Knee ups- roman chair are best||reps.|
|Traditional AB crunch||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!
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 :)
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!!
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 deadlifts--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~ consistentcy with supplements--Multi, Calcium, HT Pills, Fish Oil, Joint, Addrenal, 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!
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!!
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!!
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!!
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.
Travis started the fire with his "Flame Thrower"
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!
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, 95x10-20 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 135x2 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!
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!!
"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!!
p.s. The 21 day kick the habit winners are announced : http://therallyroom.com/node/52256