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~
Hey everybody!! I've been having some really GOOD times this week~ Tuesday was our 19th anniversary, so we basically HUNG OUT as much as possible. It was a fun time with my MAN!! We ate together, bought stuff together (one item was our "gift"- a mulcher), built a fire together (the burn ban just got lifted, yay!!) and hunted together + PLUS Other activities too!!
Then yesterday I had to get rollin' early for my tennis lesson. I've never had one before and had no idea what to expect. The tennis pro is a son of a family friend-- he was super nice, very informative, and easy to work with.... it was really good! I learned alot already and my body responded nicely to the activity. I was a little worried that my shoulder would get aggravated, but it's hanging tough. After the lesson I stopped by to see my nieces- they live right above the courts. Tuesday was one of their birthdays and so I brought them a gift since I had "missed" the other one's b-day early this year. Anyhow- it was great to see them!
Then I ran few more errands, got to have a quick lunch with DH and then on my way home I hit the gym for a "quickie" upper body lifting workout:
Tricep Push downs
Straight arm press downs (with cable machine- hits the rear delts/lats a bit)
I didn't have much time since I had to get home and prep to GO again- Gracie has guitar lessons on Wednesday nights and I also needed to get shopping done--
Needless to say, I've had very little computer time over the past 2 days. It feel like I've been missing out on everyone's progress during week #2 of our contest! I expect you are KICKIN' tail and getting your workouts and eats done. Don't foget that there are tons of resources in our Rally ROOM Super STAR Success book-- http://therallyroom.com/node/53696 AND on my blog www.buffmother.com/category and YOU TUBE www.youtube.com/buffmother
My plan for today is to hit my weight room for a chest workout and get in some good "outside" time with a run before it RAINS tomorrow from the hurricane. Travis and I also want to get some more fields planted before it rains-- we've already planted 3 food plots for the deer-- a couple more would be good to get done ASAP!
OKAY, I'm off to interact with you all!!
P.S. here's the Latest From My Blog
Where are you in your journey?
I'm in a transition...I've been working hard, just not quite to a place of "peace" with my performance, consistency and discipline. I've made good progress in my fitness level the past 3 months-- yet, I want more. I'm on the attack to get MORE!
What are your goals and aspirations?
My goals are not so much to do with fitness as it is my fitness BUSINESS. IT's time again to attack some business goals~ that's what will motivate me to take my fitness to the next level, it all goes hand in hand. My aspiration is the same as it's been for years. "TO HELP WOMEN REALIZE THEIR DREAMS!"
Fitness wise I am working on my diet and I am going to start taking tennis lessons
Where do you see this challenge taking you?
I see it taking me through several distractions this fall-- football season, 2 weddings and the other CHAOs of life...I see myself as a success when I confidently put on a sexy fun Halloween costume this year! It's going to be a fun holiday season and beyond!!
Do you feel that you are fully committed to completing it?
YES, I'm totally on the hook to stay comitted to this contest!
Do you have and fear or concerns?
I do have the fear of getting sick-- I suffer from chronic UTI infections- each time I get one it sets me back a month in my fitness. It seems that STRESS is the main reason I get them-- also as I get lighter and leaner i have more of a tendency to get them. It holds me back from attaining my goals. I have to pay very close attention to my nutrition and stress levels as we go through our 70 days so that I can stay healthy!
What is your REASON for doing this, your WHY?
My number one goal is to get back to feeling in control of myself. I've been lacking focus and discipline for the past few months. I love accomplishing things, but I know that takes discipline.
Are you excited about your support group?
Yes, I'm very excited about the Rally Room again...I think its the best place in the world to make friends and long lasting connections with women of similar minds and goals. I love the privacy of it too-- I feel safe here!
How are you going to stay focused and engaged for the entire 70 days? I have almost too many ways-- one new item is a family menu. I have evening meals planned out on a weekly rotation. It'll be a great way to make eating better easy and help me teach my kids to cook. Soon I'll have 4 personal chefs!
Will you reward yourself if you hit certain goals along the way?
Yes, I always find reasons to reward myself...lol! I want to buy a nice dress for both the weddings I'm attending on October and a fun Halloween costume. All 3 items will require intense focus over the first 7 weeks of the contest!
What other thoughts are in your head at the moment?
I'm excited-- and DETERMINED! I had a great time promoting this contest around the internet-- I certainly hope that excitement stays strong over the next 10 weeks so that we can see some SUPER STAR RESULTS!!
*** Be sure to begin with the END in mind, by reading through the SSS Contest FINAL Entryform****
#4- CHART your HORMONES
GET to know your body~!
Chart how you feel on a daily basis…START NOW!!! Here is a GREAT chartto use straight from my book
I'm charting mine right here this month http://therallyroom.com/node/53794
#5- Journal/Blog Daily
I was instructed by a wise woman to "GET IT OUT OF MY SYSTEM" this week in preparation for the SSS contest that starts on Monday-- so that's what I did yesterday, LOL! I took the day off of workouts, went out to eat, had dessert and some other TREATS! It was a defining moment of BEING DONE with all that business!!!! BTW- yesterday evening TOM came with no pain or probelms-- much better than how mean he was last month!
Now it's time to get down to it~ I plan to rock the 2012 SuperSTAR Success Contest!!!
I have my HT charting and SSS journal read to roll- I have my workout plan in place- I'll be going shopping for food later today and Now, I just need to journal some of my thoughts and goals:
2 . JOURNAL...take some time to JOURNAL.
Write it down!! I'd like to encourage you to write about 3 specific things:
- When were you at your peak physical condition?-- Seems like ages ago that I felt at my peak-- Last year when I played football I felt good for a month or so, prior to that 2 years ago when I went to vegas in September and to Cali in November of 2010- I felt really good for several months-- If I could get back to that place by the end of this contest I'd be very happy. I'm in a good "starting" spot right now, but not close to my peak-- I may need a fitness goal?
Do you remember how great you felt both mentally and physically?--Yep, I remember feeling very pleased with my confidence level in not only my body/appearance but I was ON in my mind and spirit- I really had a sense of pure happiness in my spirit-- I could feel GOD '"shining" through me! I want that back more than anything else!!
- What do you have to change about your
current habits to attain results like that again?--is this HONESTY TIME?? I have to become much more diciplined in every area of my life. I need to stop giving myself permission to do whatever I want whenever I want. LOL~ i've been working on this the past few weeks. I've been doing much, much better-- I know the SSS conetest will help me keep focused and give me even more motivation to be diciplined. School starts next week so that'll give me more structure and allow me to "plan" my days a bit easier, YAY!! Another thing I need to change is taking steps to ensure my "health" is intact. Now that I'm getting closer to 40, I feel that prevention and KNOWLEGDE about my body is even more vital. Getting some tests done at the DR's office in September will help me feel more at peace with myself.
- What is your #1 goal for the next 70 days?
What are the "solutions" you must stay focused upon in order to attain that goal? -- My goal is NOT to lose weight (although if I dropped 5 pounds I'd be excited)-- My goal is to be a more healthy version of ME- physically, mentally and especially spritually! I've just been a bit INCONSISTENT with a few areas in my life....I know that I won't attain my goals with out being extra diciplined. My #1goal is to finish the contest being proud of my efforts during the 70 days.
I'm going to keep thinking about some more of my specific goals. I need to make some good "to do" lists and look at my calendar.
Thanks for all the support and excitement for the SSS!! We have a really good turn out for it and I know you'll get great results.
My plan is to be the best version of me 70+ days from now!!
**This is a copy and PASTE from today's featured post for the SSS contest- You can find it at the top of the HOME PAGE in the Rally room and in the BOOK "2012 SuperSTAR Success Contest"--
SSS Videos HOW THIS WORKS~
I am adapting my former video coaching area (www.buffmother.com/videocoaching) to be OPEN to the world for free during this SSS contest. SOME of the content may not be applicable due to the fact that previously it was PRIVATE and cost $125 to access. The program also included support materrials that are not included for free in our SSS contest (sorry)~
Each week you'll be directed to YOU TUBE videos that will give you tons of training and support thorugh the 10 week journey. PLEASE COMMENT on the VIDEOS~ each comment helps make it possible for me to do FREE CONTESTS like this one.
I KNOW It's tons of info and may not be possible for everyone to keep up. THAT's OKAY!! Your #1 priority needs to be getting your own workouts done and eating correctly. Any EXTRA info is bonus for you~ Try taking 1 day at a time and the info will be organized 1 week at a time ...That way you can follow along with out getting overwhelmed.
…the goal of this site is to give you the info you need to succeed and keep you CONSISTENT in your efforts!!
PLEASE, PLEASE, PLEASE post comments on the videos. EACH comment helps us reach more people and enables TEAM BuffMother to impact more lives. Quality questions will be answered in a timely fashion.
SSS week 00
SSS get ready week 00- “the pre-launch!”
Your HOMEWORK ASSIGNMENTS to get done prior to our START on MONDAY!
- Get your CHEAT out of your system
- Go Shopping “protein and greens”
- Journal How you felt at your peak physical condition and your goals
- Get your SSS contest journal READY- print and put in binder
In the SuperSTAR 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!!
Let's be prepared to succeed!!
When it's time to ATTACK~
Whohoo!! we've got some BIG TIME excitement here in the RR and all over the internet for the SSS contest!! YAY!! I quiclky wanted to point out that on the UPPER RIGHT HAND corner under the heading "ALL BOOKS" there is a link to all the contest content "2012 SuperSTAR Success Contest". I'll be adding to it and updating it as we go along-- but it's a good reference so you know where to find all the info.
I've been thinking about some of my personal goals-- if I ever get time to get to them, lol!! Uploading videos and organizing stuff takes a ton of time-- Hoping that'll slow down as we get the first couple weeks of the contest underway :)
I was set to do a photoshoot this FRIDAY, but we had some famliy plans change and now that's pushed back to a later date-- AGAIN... which is okay because I am not exactly where I wanted to be "body wise" for it just yet anyhow
My main goal is to be healthy. I have my yearly next month and will be requesting some "tests". I really need to find out where I am at with my hormones, thyroid and lipids. I've gone off of ALL suplements this month so that nothing will interfere with the outcome of the tests. I just want to have assurance that I'm NORMAL, lol!
In October we have 2 big weddings to attend. BOTH of my righ bearers are getting married~ my brother and nephew were both 4 years old when I got married 19 years ago and now it's there turn~ THEY actually wanted to have their weddings on the same day, but I PLEADED with them and now they are consecutive weekends instead.
Well, I've gotta go get my workout done~ I've got upper body lifting and a run on tap. BY THE WAY- my shoulder is so much better!! YAY!!
See you later SUPERSTARS!!
p.s. I love seeing all the activity in here-- be sure to "plant some energy seeds" by commenting on other's posts-- AND I'll do my best to keep up with answering questions in the forum--I'll come back later to do that tonight
Well, hello!! I've been a bit lax on my blogging the past week or so...I just don't seem have much to say! I've been deep in thought. I'm thinking about a lot of things-- I feel a new season coming in my life again--it's time to WORK harder and smarter! I've always worked hard, but not always smarter. I get into streaks were I only work hard at the easy, fun, little stuff and ignore "BIG" items. That's been the case the past few months-- I've been avoiding "big" commitments, projects and workloads. We'll that's ending~ I'm back on the attack and focused on "BIG" things!
Big things take a ton of mental power- my brain has been in overdrive and it's exciting!! Big things also take TIME...I need be putting in the time behind my computer to make the goals I have become reality. I don't particularly like working on the computer, but putting in the time is part of what it takes to make things happen!
ONE BIG thing I've been prepping for is our new contest!! It's starting in just under 2 weeks!! August 20th!! WOW!! I'll be posting the sign up link very soon-- watch for that!!
I ended up taking Monday and Tuesday off workouts- not good- no excuses-- I just didn't do it :( Despite not getting in my workouts, I was productive-- we got school supplies on Monday and yesterday I got a ton of business stuff done, plus a massage. Today, I will workout- not sure what I'll do??? IT'S ACTUALLY RAINING RIGHT NOW!! ...so a run outside may not be in the cards-- I'll probably do a lower body lifting day.
time to go PUT IN THE TIME,
Day #23-FIT tip-
Measure up!! Grab a measuring cup and use it this week to measure your cereal, juice, pasta and rice...you'll be amazed at how small a cup actually is.
Day #23-Featured ARTICLE-
Another week starts....2 weeks until kids go back school- I can't wait!! My kids have gotten progressivly more lazy as the summer's go on and I've had enough of it, lol! Prodding them to do "anything" has been wearing me out! They need school!!!
Today is also Day #21 in our 40 days to fit. Today's FIT tip is very interesting human experiment:
Switch Hands! If you snack with your non-dominant hand you will eat less..try it, but beware it may get messy!!
Day #21-Featured ARTICLE-
Today marks the start of "Boosting" for me- my biggest focus these next 2 weeks is to stay consistent with my workouts- lifting 6 days a week + 3 runs/week. I'm going to build some good fat burning muscles these next 2 weeks! BOOYEAH!!
Let's make it great~ Michelle
Summer is coming to an end quickly!!! SO....Today I took the kids +1 to see the "Dark Knight Rises"...It was a good fun way to start the new month with the kids. August is going to be an awesome month in so many ways-- fitness wise, friend wise, family wise and fun wise!!
Yesterday, I did a good back, shoulder, bicep + interval run+ cardio...it was a good test for my shoulder and I am a bit sore from it. Today was a day off of workouts, and my diet was a bit off too-- I don't think I went "backwards" but certainly not forwards with it-- TOMORROW it's back on like "DONKEY KONG".
Tomorrow I plan to take some time to make "lists" and "goals" for the month....I want to ACCOMPLISH a lot this AUGUST!