We are home!! After ONE EXTRA DAY of travel due to flight issues, I'm so glad to be home and back to my "farm" lol!! It's gorgous here right now-- beautiful fall colors plus tons of green still!! I love fall!!
While I was gone I got in 2 runs for my workouts-- NO LIFTING-- so this week I'll be hitting the weights.
Finish out BUFFING phase:
Tue- legs and maybe a run?? after 2 days off and a couple flights I need some EXERCISE!
Wed- tennis and back
Thu- chest/tris and an interval run
Sun- a run-- probably hills :)
I'm going to be uploading some photo prep tips for our SSS week #10 minichallenge, Plus I do have some info for next week too-- about how to submit entries, etc... Don't forget that if you submit a complete entry I'll send you a free "BuffMother!" shirt
I can't believe we are in the final stretch of the 70 days--!! AWESOME SUCCESS STORIES are flooding my inbox already!!
Warm up- push ups and stretching outside
10, 8, 6
So many times I've been asked the question, "When should I REST instead of workout?" ...It's a tough one, but in general I go by about 4 different parameters:
1- Is my workout going to add to my tiredness in a negative way or am I tired because I need to get moving?
2- Would an hour nap do me more good than a workout?
3- Am I sick or on the verge of getting sick?
4- Am I depleted, sore and physically in need of a day off?
Typically, if a person is eating well, doing appropriate workouts for thier fitness level and generally a healthy person do they need to take more than 3 days off of workouts weekly. For a highly trained person- most weeks 1-2 days off is sufficient.
Some life events that cause me to take more than that off:
- Big STRESS- like moving, marriage troubles, having babies, death in the family
- Surgery, Illness
- UNIQUE days-- those that are out of the ordinary routine of life
- Lack of proper nutrition
- Improper training- over working or under challenging myself, so therefore a lack of improvement in my fitness
Yesterday, after a week of travel prep and a weekend trip to Dallas that included some late nights- A VERY OUT OF THE ORDINARY weekend for us. I was EXHAUSTED yesterday. So I took the day off making that 2 days off in a row of workouts for me. I did mow the lawn-- SUNSHINE is such great therapy!
Today will be a workout for sure-- thinking I'm going to switch things up a bit these last 2 weeks of the contest to do FULL Body workouts- it may be easier for me to fit things in as we travel this week to MN again and as I recover from it the next week, lol!
Here's the POA-
Week #9 in our SSS contest-
Tues- Full body lift and a run
Wed- Full Body lift
Thurs- a run
Saturday- full body lift @hotel
Sun- a run
Week #10 in our SSS contest-
Monday- ?? Travel day-probably off
Tuesday- full body lift and a run
Thurs- full body lift
Saturday- Full Body Lift
Sunday- last day of contest~ run
If any of you in the RR would like to see a sample of a good full body lifting routine-- the ""30day Get Buff" contest book contains a full body workout routine- Here's the link to the first week's POA-- http://therallyroom.com/node/45413
Let's finish strong~ WE have enough time to get results 13 days baby!!
This week is going to be a blast!!
We have a trip to Dallas on Friday- and until then I'll be eating my GREENS (and proteins), working out, prepping for the trip, shopping and doing my taxes.
M- run, tennis cycle day 27
T- upper body lift and some bike intervals
W-tennis and LOTS of driving-
Th- Leg workout -tax appt
F-NO WORKOUT- drive to Dallas, rehersal Dinner
Sa- workout at hotel; wedding at 7
Su- workout at hotel in am before drive home
Let's have a stellar week #8!! Time is Flying by!
“Time flies like an arrow; fruit flies like a banana.”
― Groucho Marx
Ok, I've been through many CHAOTIC times in my life-- this doesn't "appear" to be one of those seasons, yet I seem to have NO TIME?? I am seriously confused on why I feel so busy!! I guess that's just the life of a MOTHER?? ...AND I expect that in less than 10 years I'll be an empty nester longing for the days when my kids were here with us.
To recap my week:
Monday- Chest lifting workout + a hills run
Tues- Leg lifiting workout, Do you like my lifting partner?
Wednesday- Tennnis lesson- which wore me out! I also had some bad crab salad from the deli- ICKY, I was ILL for about 4 hours from that! Even had to take a nap!
Thursday- plan is to make up the lifting workout I missed yesterday-- back, shoulders, biceps and run intervals--- not sure where or when?? Tonight is Gunner's football game
Eating- it's been good minus the CRAB Salad issue-- NEVER AGAIN will I eat that! I've improved my choices daily and am in a good mental place to resist the sugar and carbs that tend to "sneak" into my diet. I can tell that I have less carbs in my system during workouts-- I was rather weak on Tuesday during legs. But overall I am actually feeling better!
Have a good one!! I'm off to the RACES!!
I had a good week 6- Got in most of my workouts -- PLUS a lot of other stuff!! This weekend I took off of workouts but was very active-- today we built a fire and cleaned up a bunch of dead trees and logs- I LOVED IT, but it was a ton of work. Yesterday I brush hogged-- that went well too.
We also had a good time watching the UFC fights last night, the Vikings game today and some TV as a family tonight. Do any of you watch LONGMIRE? it's on of the newer shows we've really been enjoying about a Sherrif in Wyoming named Longmire.
Here's my plan of attack for the week~ I'm boosting, yet I will do my best to remain on a limited carb intake.
Phase 5 of the EXPERIENCED level calendar
Lift Lower Body
Lift Lower Body
Let's rock the week! Before you know it, the HOLIDAYS will be upon us!!
Time to get buff for them!! YOU CAN DO IT!!
Insulin resistance is one step prior to pre-diabetes-- my AC1 score was 5.5 which is very high considering how much I workout and how low my carb intake is on average. I've known for years that in order to keep from gaining weight or to stay lean I have to keep my carbs very low. LOWER than most people...my body's cells just don't absorb glucose like they should.
insulin resistance causes a lot of CARB BINGES, LOW ENERGY moments, fatigue and also can elevate your Stress hormones- It's also a leading cause in PCOS- which shows up in not fun ways-- irregular cycles, cysts, infertility, manly attributes, acne, belly fat, hair growth, hair loss, etc... my testosterone and dhea were also showing higher than average-- which is an indicator I am on the verge of PCOS disease. All of which can be reversed if I can keep my insulin resistance in check.
I'm not sure how low I need to go on the carbs-- I need to do an induction phase of atkins (trying to keep carbs under 20 grams/day) for 2 weeks to get my body to burn fat again. Once there I'll add in more carbs and see-- typically no more carbs can come into my body than I burn off in my workout-- so if I workout enough I can get away with some more carbs. I am so active already and workout a lot already that the change needs to come more from my diet.
Sqauts, Deads, leg extensions, forward lunges, knee ups, hip rotations, ab wheel
Workout clothes coutesy of Green Apple-- check them out here- http://www.greenappleactive.com/
Have a good one~! Michelle
I'm so happy with how my leg workout went-- the highlights were 2 sets of squats at 165#'s-- the first 6 reps, the second at 3 (this set was the 6th overall, so I was getting tired)
And deadlifts at 155#'s...it's ben awhile since I've gone this high in weight and i feel it already!! YAY!!
here's a picture Gunner took of me squatting 155
I feel like I've been posting quite a bit but most of it's been contest related, not personal blogs. Let me catch you up:
M- ran a warm up and then 2 hills and 5 fast sprints-- I also mowed/trimmed lawn
T- ran a longer run with some intervals in it
W- tennis lesson and a bit of chest workout
Today is all about getting some much needed paperwork done, a upper body lift completed, a run done and then cheering Gunner on in his football game in a town about 1 hour away--so once about 4 pm hits, we'll be off to the races for the night.
I'm a bit frustrated with myself regarding my lifting frequency this month-- I don't know what happened to the momentum I had for it about 4-6 weeks ago?? I guess I've added tennis and more running to my routine, so that may have thrown me off a bit. PLUS we had a cold/flu push through our house last week, so that always alters things... I tell clients quite often that we can't do it all-- training is very much "SPORT SPECIFIC"-- that's why you can't have marathoners who are bodybuilders, Golfers who are also great tennis players, MMA fighters who are also bull riders, etc... physical fitness is very specific to the sport you are training. If you care at all about "performance" in that sport, you will find it necessary to dedicate your training specifically to that sport-- that's why it's called "sport specific training" :) I need to remind myself of that-- if I'm giving more focus to my running, my lifting focus will suffer and vise/versa :)
here's my plan for the remainder of the week:
Fri- Lift legs
Sat- run and upper body
Sun- off (I'll be active, but no official workout)--maybe some tennis
Tennis is going well, it's fun to have someone help me with my form. It's so much easier to hit the ball with proper technique-- I just need to practice more when I'm not at my lesson. I'll have to enlist my kids to help me "play" some more :)
In the hormone front, TOM arrived on time yesterday-- 28 day cycle for me. I'm glad the fog is lifted and buffing is around the corner
We'll I'm off to check on your blogs~ have a TERRIFIC Thursday!!
MORE ON Buffing- “the first half of the month”- Sweet happiness –2 weeks…
-Hit it hard –shoot for overall weight loss (chances are you are motivated and post boosting phase so you have lots of strength and energy)
-Return to a lower caloric intake- rapid weight loss level- 10x’s your goal weight is about right
-Be relentless in your workouts, hit them hard and intense
Basically- we all know that during the first half of the month our motivation are high, we are typically much more happy, focused, and often times more driven- feel thin, energized, fti, satisfied, etc…-this is when we often start new programs, shoot for higher goals and feel good about ourselves…AND knowing that it is our hormones triggering these positive thoughts and feelings, will allow us to capitalize even more on this happy time of the month–
SO! it is like very smart to push ourselves and plan to workout a ton and diet hard—your body will respond amazingly and you will see huge progress made during your buffing phase…During buffing we typically do what we planned and that is so gratifying and creates huge success.
HORMONAL TIMING takes this into account–you need plan on making progress during these 2 weeks…give it your all and expect to see results in all the ways you measure success.
NOW physically there is a ton of cool and not so cool things going on in our bodies during this time.
#1- your body is in a “catabolic” (breakdown) mode–you have less hormones in your system including estrogen, progesterone, and TESTOSTERONE….so we need to be aware of this and do what we can to protect our body from breaking down too much…HOW?
This is part of why we have less trouble than controlling our diets during PMS–our body doesn’t have any reason to preserve–so we see weight loss- HT uses this fact to your advantage—but, we don’t want to lose all the muscle we built during our boosting or get sick from a reduces immune function—so that’s why you need supplements.
Also it is mentally it is easier to do “cardio” during this phase so up the frequency of your cardio/interval workouts…maybe try a different workout split…think buffing your body—when you buff your car it takes a lot of movement and perfecting type moves…get the same attitude towards your workouts!
#2- Your body needs a caloric deficit to lose weight. Your metabolism is cranked up after your boosting phase and will respond to the quick cut in calories once you start buffing. Studies have shown that in just 2 weeks our body adjust and adapt to its caloric intake and activity level—so be focused and get all the weight loss you can in 2 weeks.
#3- Buffing has to have a strong MENTAL focus on the “perfect” diet and workout routine—you need to take time every day to plan your attack in order to keep your focus high . You need to have a couple more servings of green veggies, cutting your carbohydrate intake to the minimum. Keep in mind that this is just for 2 weeks and you can do anything for 2 weeks.
#4 Buffing is NOT a license to starve yourself—you still need to keep your protein levels high and be very smart to eat only nutrient dense foods tabs on yourself
You also need to make sure to keep fueling your workouts properly. You will not have good workouts if you are always in a fasted state. There are many advantages to doing cardio in a fasted state…and/or extending your fast during this phase.
#5 One final interesting finding is that during the second week of the month you will typically ovulate—this may be like a little mini pms time for you 1-3 days of lackluster performance and possible water weight gain. Be staunch through this and you will have 3-4 more good buffing days after it.
p.s. if you missed last week's coaching on Boosting-- check it out here~