In spy movies, I just love it when the spy goes out on a mission and has to go "dark"...they are invisible to their support team and just out there on their own in the danger. Well, I am going "DARK" for a few days-- my vacation mode is on and that means little to no computer time! I need the break from time to time.
Anyhow, I've been keeping super busy as I prep to leave-- I feel pleasently prepared. However that could change as I start packing, lol!! I always go into hyper drive when trying to pack for a trip-- too many options of what to bring, wear and pack??
Okay, in other news....I remembered something about myself this week. I find the most success in my eating when I eat 3 bigger meals daily vs. 5-6 smaller ones. There are several reasons why:
1- I can eat MORE at 1 setting-- I like eating bigger portions
2- I don't get overwhelmed with the prep/eating time when eating more often-- it's takes too much focus for me-- I'm not that focused, lol
3- Mentally, I don't feel like I am dieting when I eat fewer meals.
4- I have insulin resistant issues-- so eating less often helps my insulin to go down sometimes which actually allows me to burn fat
5- I dislike eating early in the morning-- I like eating my first meal about 3-5 hours after waking up-- extending my "fast" helps me burn some extra fat and gives me a chance to do fasted cardio from time to time
6- it's less stressful to my digestive system. I digest better when my enzymes are strong (utilizing them less often)....my body feels less stress from eating less often
Here's an interesting video that explains some of what I am talking about: http://www.cynthiapasquella.com/featured/how-eating-5-to-6-meals-a-day-can-make-you-age-faster/
So, just now at 9:15 I had a good breakfast of 2 whole wheat blueberry pancakes (not typical for me to eat grains), with butter and real maple syrup, 3 small strips of pork bacon, a "Carnivor" choc protein shake in water= CCFP and I've had 2 cups of coffee with half'n'half.
My plan is to use this fuel as a pre-workout meal--- I'll be hitting the trail for a hill workout after it digests-- at about 11:00
Alrighty, we'll I am off to do some laundry, run, pack, lift weights, get my son's hair cut and then RELAX before I fly out early tomorrow. I'll be back Monday!! Please, pray that I don't hurt myself skiing!!
Habit BROKEN or ATTAINED!
If you participated in the contest, Be sure to Submit your official entry by March 4th= starting stats, final stats, a written paragraph sharing your thought about the contest, and at least 1 photo of yourself to firstname.lastname@example.org.
Stats (start and end):
A short paragraph on your contest results, did you break or attain your habit??
Send your info and at least 1 photo to, email@example.com
Tonight's workout was great! Once I got moving that is :)
Todays workout was basically just intervals plus a tish extra cardio.
10 min warm up on r-bike
3min warm up at 7mph
8 for 1
9 for 2min
8 for 1
10 for 2
8.5 for 1
10 for 1
8.5 for 1
10 for 2
8.5 for 1
11 for 1
8.5 for 2
11.5 for 1
cool down at 7
Total of 23 min on treaddy
easy on off intervals...additional 10 min
Then 3 sets of bent over flys for rear delts
on hard set of knee ups on bench
3 sets of calves
one hard set of roman chair knee ups
oblique machine 2 sets
NOW I ate for post workout
1/4 c almonds
6 oz of sweet tater
2 cups asparagus stir fry
5 oz chicken
1 teaspoon ranch dressing
and I have a gut ache...I think it could be the sweet tater--ouchy~xx(
Tomorrow is Chest tri's more intervals :)...but no running
Have a super night!
Here is my leg workout from yesterday:
10 min. r-bike warm up
Free motion squats 3 sets warm up for squats
Cleans- form practice
Multi-hip down motion
Seated leg curl
60# on backx15x2
I was dying on these...all I could think was me on stage in that ity
bity bikini with a loose caboose! That kept me going
Roman chair knee ups
I am sore today...For my workout tonight I have to run intervals and
do some abs.
Have a super one yourself!
3 days...Just 3 days to Go!
Do you remember how focused you were during the first 3 days
of this contest- REGAIN That EXCITEMENT!!
You can accomplish a lot in just 3 days of effort.
Kick it in; Kick your habit!!
TODAY I have a photo shoot with the local paper the Morning News for the story they are doing on me and my company BuffMother! I am very excited, so I have to prep for it which includes:
2. apply some self tanner
3. whiten teeth
4. make up
5. false eyelashes?? maybe
6. hot roller hair
7. wear the perfect out fit...most likely one of my BuffMother shirts and my BuffMother Bracelet
Another factor I have to figure into all of this are my 3 little girls that I have to take care of while getting all of it done....so this is about a 4 hour project
Wish me luck!!
AND have a super Friday yourself- I'll check back in with my workout.
I had Better than nothing type workout...i had my photoshoot and it lasted 1.5 hours then attempted to workout with no fuel ...better than nothing. Tomorrow's will rock!!
warm up on bike 5 min
Tricep extensions on Free motion
Tricep one arm cross over pull downs
flat bench flys
25#db's high and slow x10 reps
kickbacks slow and hard
4 days to Go!!
Today is wake up call time-- are you truly taking control of your life??
Please READ and DO today's task and workout:
We just have 4 days to go...make it count!
All of your workouts look AWESOME and
your encouragement is so wonderful....Have I ever told you all how
much I LIKE YOU??? I LIKE YOU all a TON!!
I have been working out hard and sticking to my plan, but being bad
about posting my workouts...please forgive me
Here is what I did this week so far:
Monday Chest Tri's run/bike intervals
Tuesday Shoulders, back, biceps, r-bike intervals plus steady state
for a total of 45 min...I thought I was going to die after this!!
Wednesday: legs again...this went much better than Sunday's workout
Butt Squats one set of 15 @70
Close stance smith squats one set of 20 @70
Walking lunges with 60# bar on back
set 1 24 total steps- then deadlifts with same wt 20 reps
2 sets bulgarians with 30's- 8,6
set 2 30 total steps- then deadlifts with same wt 20 reps
abductor machine 60x10x2(2nd time with these)
adductor 30x15x1 (i never do these)
3 sets various machines wts and reps
Leg Press(new machine)
80x25 getting my feet wet here
trying to focus on my butt on these...I like this machine very easy on
Then a set of knee extensions....then I saw one of my former clients
and started talking too much So then i decided I was done for the day.
Results: my butt is sore!! HOOORAY!!
Have a super day-
I have a run to do here in a bit.
There is just 5 days left to kick your habit!
I certainly hope the daily tasks and workout ideas have helped you
here's today's: http://therallyroom.com/node/51915
I started a post earlier about my workouts and got interrupted by my kiddos...things around here have been very crazy this week.
So here is a brief summary of what I was going to write.
Workouts have been perfect this week!!
Today was back, shoulders, bi's and intervals...plus extra cardio
yesterday was legs...lunge heavy day :)
Sooooooo! Things are super and tomorrow is my pamper day so I will have time to get do some major catch up here...including my training program for the WARRIOR DASH... just 10 weeks away!!
Keep up the super attitudes!! you all rock-
Just 6 days to go...have you liked your results?
Check out this task about creating a happier life:
I have been thinking about this all day...things keep on popping up that make me come back to CHALLENGE=CHANGE
In every thing in life if you want to change you must face the challenge.
NO matter what EASY is not the road to success. If you want your body to change you must Challenge it! My body goes backwards instantly if I don't constantly challenge it.
IT is not easy to be BUFF but it is SO worth it!!
I love Angela's quote "pain is fat leaving my body!" So true, you must be willing to go through the pain to get to where you want to be.
Challenge yourself in every aspect of life and you will accomplish your dreams!!
I hope you like your DREAM!!
We have just 8 days to go of our 21 day Kick the Habit contest.
I certainly hope you are focused and ready to finish this challenge strong.
Today's task, workout ideas and tips are located here:
Time to FINISH this!! Make yourself PROUD!!
Here's my leg workout:
Warm up r bike 10 min
Free motion Squat- 100,160x25 warm up
45 warm up
95x12 felt great
135 1 rep-ouch
Abductor(first time in years on this machine :) )
I am so ready for a great next week, let's do it!!
10 days to Go!!
warm up 5 min on r-bike
incline press machine, sets of 10
Tricep machines 3 different a set or 2 of each
Tricep push downs
Don't know the weights just numbers
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
then done :)
My eats and water are perfect today!!
Have a super day!
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:
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
Shoulder press machine-
40 x 10 regular
40x 10 backwards
60 80 90 x10 regular
Barbell shoulder press
Free Motion Lat
EZ bar curls
free motion curls
concetration curls w/same machine
Bent over lat raises
Cable curls (wide)
25, 303, 35x10
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!!