Archive for category contests
“30day Get Buff” by BuffMother Contest
Posted by buffmother in contests on August 5th, 2010
JOIN the “30day Get Buff by BuffMother” Contest~
Sign up here:
Basic Contest INFO-
4 Simple steps to enter and WIN:
1. Take your starting stats (pictures optional)
2. Blog in the Rally Room at least 3 times during the duration of the Challenge
3. Take your ending stats
4. Submit your entry to michelle@buffmother.com by Sept 25th- Entry= starting stats, final stats, a written paragraph sharing your thought about the contest, and at least photo of yourself.
SX70- Phase 5 workout Plan!
Posted by buffmother in Goal Setting (POA), contests on June 1st, 2010
SX70- Phase 5 workout Plan!
SX70 final PHASE~week #9 and #10!!!
| “Buffing”
Warm up w/10 min steady cardio on each workout!!! Cardio: 2 intervals +2- 30 min |
Monday
DIET 5+-2-3-3+ |
Tuesday | Wednesday | Thursday
ADD 2 carbs… 200 cals |
Friday | Saturday | Sunday
ADD 2 carbs… 200 cals |
| Week #9 | Back
Shoulders Run Intervals |
Chest Tris
30 min steady cardio |
Legs
20 min steady cardio |
LONG cardio day- 20 mins steady; 20 mins intervals; 20 mins steady
Walking lunges 3 sets of 30 with db’s- chest to knee |
Back
Shoulders Run Intervals |
Am fasted:
Run Steady or Intervals PLUS Chest Tri’s |
OFF-ABS! |
| Wee#10 | Back
Shoulders Run Intervals |
Chest Tris
Intervals+ 30 min steady cardio |
Legs
20 min steady cardio |
LONG cardio day
Walking lunges 3 sets of 25 with db’s- chest to knee |
Back
Shoulders Run Intervals |
Am fasted:
Run Steady or Intervals PLUS Chest Tri’s |
OFF-ABS! |
Buffing plan- It’s GO TIME!! Buff even if you are supposed to be boosting~ we are close to the goal!! time to get HARD CORE!
3 sets of 8-10 reps unless otherwise noted I min rest between sets- do abs or stretch. You need to do abs EVERY DAY!! Except Sunday.
| Exercise |
| Bench Press or Chest Press |
| 4×10, 8, 6, 10 |
| Incline flys |
| 3×10 |
| Cable Flys |
| 3×10 |
| Tricep Extensions |
| 3×8 |
| Bicep curls |
| 3×6 |
| Plate front raises |
| 3×8-10 slow |
| BACK DAY |
| Inverted pull ups- various hand position |
| 2xfailure |
| Lat Pull downs |
| 4×10, 8, 6, 10 |
| Seated rows |
| 3×6 |
| Shoulder press- machine |
| 4×10, 8, 6, 10 |
| Arnold’s |
| 3×8-10 singles |
| Bicep Curls- concentration or pose down |
| 3×10 |
| Lateral with DUMP twist/ upright rows/ bent over Raises |
| 21′s–3×7 Shoulders |
| Dumbell Hammer Curls- squeeze shoulder |
| 3×6 |
| Wide cable Lat Pull downs |
| 2×10-12 burn out your lats |
| Leg day |
| Squats- feet 3″ wider than shoulders toes just slightly out |
| 4×10 |
| Walking Lunges |
| 2x15steps |
| Knee Extensions |
| 4x feet straight 8,6,6,4+ 2 sets toes out x10reps |
| Leg Curls feet flexed, straight and close |
| 4×10 |
| Smith Lunges (think butt on front leg) |
| 3×8 |
| Calf Raises toes straight- can pair these with lunges |
| 4×10 toes out slighly GO HEAVY!! |
| Dead Lifts |
| 3×10 |
| Seated Calf raises |
| 3×10-15 fauilure range (toes in) |
| Ball Crunches |
| Vacuumes!! 10- 10 seconds daily |
| Cats!! 5- 3 seconds each way daily |
Long Cardio day-
40min steady and 20 mins of intervals- often times 20 min steady/20min intervals/20 mins steady works best
WALKING LUNGES!!! Post cardio and you can add in the mini challenge of doing 100/day!
DIET INFO:
20g for P’s and C’s
150 cals for Fats
150 cals for treat
Unlimited greens
You can still have all grains except for wheat, NO dairy and lots of greens.
2+weeks out- Calorie range:1100-1300 (EVERY DAY EXCEPT THURS AND SUN)…I know this is a CUT, but we will allow you to have 2 mini break days per week where you can have 2 additional carbs= ABOUT 300 CALORIES MORE. THURS and SUNDAY~
Supplements:
Keep on the basic ones (multi, calcium, HT Pills)…and keep on fish oil (6g’s/day) and NO2.
Add in Chromium daily if you have sugar cravings.
Time to get HARD CORE!!
-Michelle
Bikini Week Mini Challenge PROOF!!
Posted by buffmother in contests on May 19th, 2010
SX70 Week #6 MiniChallenge- Try on your bikini daily!! and for a bonus take pictures daily for your proof!!
here’s my proof!!
Day 1-
Day 2-
Day 3
Day 4
Day 5
m
Day #6-
and last but not least day #7!! YAY!! i did it!!
Ball Park fun!!
Posted by buffmother in Family, contests on May 18th, 2010
I got to go to the BallPark today!! We woke up to such a nice sunny day today that Travis decided we needed to go the NATURALS (a local minor league team) game. I haven’t been to a ball game in about 10 years- it was a blast!
Here’s are self portrait:
After the game we came home and I got my DAILY BIKINI PIC DONE- DAY #3!
The kids are home now and it’s a cool zoo around here~ and I’ve gotta catch up with you!! Seems like everyone has spring fever!!
Keep the excitement for summer!! It’s the BEST! YOU are the best!
-Michelle
What Energizes You??
Posted by buffmother in Goal Setting (POA), contests on May 11th, 2010
I think it’s very neat how each and everyone one of us are different~ what gets one person EXCITED can be extremely BORING to someone else. That’s why I am wondering WHAT ENERGIZES YOU? Will you share your answer with me by commenting here?
Some of the things that energize me are:
- Encouraging others- When I encourage others it keeps me energized to stay accountable myself and to set a good example~ otherwise I’d feel like a hypocrite
- Competition- give me a way to compete with someone and I will get intense!
- Performing- I like the pressure of needing to “perform”; I rise to the occasion and “turn it ON”
- Teaching others- I love sharing what I know with others~ I pride myself on being able to explain complicated things in a way that is not so complicated.
- SPORTS! I love playing and watching soooo many sports~ I used to think I should have been born a boy.
- RESULTS- getting results from something I worked towards energizes me to keep going!
- Seeing others succeed!! Success Stories are so inspirational and energizing
- Hormones- I am obsessed with hormones, lol!
- Supplementation- I love doing HUMAN experiments on myself and learning about every type of nutrient known to man!
- Exercise and Sports Science~ I am a total nerd when it comes to this stuff! I really love reading research articles, medical journals about anything to do with training and sports supplementation research, etc…I should really go back to school and get my masters or doctorate in it.
On the other hand, some things that DO NOT energize me are:
- Handyman stuff
- Tools
- Crafts, Sewing, scrapbooking, etc…
- Cooking, cleaning, housework
- homework
- reading for leisure (unless I have a reason to read something, you won’t find me reading)…I do like looking a pictures in magazines
- decorating
- shopping- unless it’s for shoes, I like shoes!
- basic hygiene- I hate showering, shaving, blow drying my hair, putting on lotion, make up, etc…I do it, but I don’t like it!~LOL!
So what energizes you?
And how can you use those interests to energize others?
-Michelle
p.s. I have legs on tap for today
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