Posts Tagged Weights
Natasha T.
Posted by buffmother in Fitness on August 27th, 2010
Natasha T
Children: 6 and 4
Age: 34
Date 9/14
Age: 34
Height: 5’8.5”
Weight: 137-132 (-5!!)
Bust (around the biggest part, women only): 33 – 31.75 (-1.25)
Chest 33- 32 (-1)
Waist (the smallest part): 27.5 -26.25 (-1.25)
Hips (the largest part): 36- 35 (-1)
Shoulders (around the outside of your shoulders with your arms at sides): 41-39 (-2)
Biceps (relaxed at midpoint of upper arm): 11-10 (-1)
Thigh (8” above Knee cap): 22-21 (-1)
Calf (7” below knee joint): 14 - 13 (-1)
I entered the Super Star Success contest because I was ready for a true change. I have weighed the same almost my entire life (or since high school anyway) but I have never lifted weights! I have run several half marathons, spent hours on end in cardio classes at the gym and never seen a difference in my body! It was time for a change. Michelle was so inspiring knowing she has had 4 kids including a set of twins! I love the strong lean look and I could never get there. I was always so fearful of bulking up because that is what we are taught as little girls!
The tactics I used were for starters THE RALLY ROOM! I could not have done it without that accountability! I blogged a ton and that helped me so much to stay accountable! Everyone was very helpful and encouraging through both good and bad times! The second tactic was my Buff Trainer-Deb Gray! SHE WAS AMAZING! She was very patient as she tried to explain the different things she wanted me to do and how to do them. She was truly excellent—thanks Deb! I feel like she was a great trainer but also a great friend! We got to talk and pray for each other which was such a blessing!
I feel REALLY GREAT about my success. I think images and stats show the changes I have made in my body. For someone who has been a workout freak her entire life and NEVER seen a difference—this was so huge for me! I truly feel great about my accomplishments! I worked out 5-6 every week (except my trip to NYC) and I totally changed what I ate but didn’t have to starve myself! I actually felt more full with all the protein!
I had one big obstacle and that was my breast lump. I went thru a painful biopsy but with good results!! Again, I had the RR and Deb to pray me through it and encourage me to stop and smell the roses in my life.
Buffmother is a true inspiration to me! I tell EVERYONE about Buffmother and the changes I have made in myself! It is crazy to have a friend walk up to you after not seeing you in 4 weeks and ask “What are you doing—you look amazing!” I always just say, “You have to go check out Buffmother—she is my true inspiration.” The thing that I like most about Michelle (besides the fact that she has truly discovered the secret to a great body AFTER KIDS) is the fact that she is real! She has good days and bad days…she has sick kids..she makes mistakes..but she is just so real about it all! You can tell she is close to God and very content with where He has placed her and the job he gave her to reach as many women as she can! Thanks Michelle.
Get a Goal!
Posted by buffmother in Fitness on May 7th, 2010
I HIT my legs hard today….time to prep for my annual Birthday shoot!! Just 38 days away~ I’m gonna be ripped!! What’s your pressing goal??
If you don’t have a goal or if you are afraid to get a goal think about this….
If you don’t press towards the positive, towards the light, towards the solution, towards improvement, towards a GOAL, what is the point? We all fail at times- but that doesn’t mean we are failures, you only fail if you don’t keep trying to succeed! Be brave get a goal!! What’s other option is there??
This weekend we’ll be watching the UFC PPV~ I just love MMA!! I’ve not been training MMA anymore or doing much “wild” stuff recently due to my back/butt/sciatic injury that’s been bothering me since the end of November. I hope to get back to it “someday”, it was so fun …. For now I’ve just been focusing on trying to stay/get healthy 
My workout last night was short and sweet– just 11mins or so of “stuff” at about 9pm- So my EVERY DAY IN MAY streak is still alive!!
got in my “every day in May”!! A short one: push ups, lunges, shoulder press, lateral raises, cats & stretchin’!
Today’s workout was a really good leg workout-
Squated- did 6 sets- my top 2 sets were 155x6reps
Deads- did 2 sets of 20 @95#- next time I’ll up the weights
Calfs
Smith Lunges- 5 sets of these 3 sets @100#x10 reps- I’ll up weights next time on these too!
lower back extensions- still doing these w/no weight- plan to add weight next leg day
leg extensions- had to do these a bit lighter than usual due to a BRUISE on my shin- I dropped a 25# plate on my shin last weekend- Don’t do that!
Ab wheels
Knee ups
I am off for the afternoon to have lunch with the DH~ we never ened up playing tennis this week…maybe tomorrow??
Love ya!
-Michelle
p.s.
Happy last day as a “40 something” Julie!! You are an amazing inspiration and one of very best friends!! I love you my dear BuffMother Julie!!
SX70- Phase 1 leg day example
Posted by buffmother in Legs, contests on April 17th, 2010
Leg muscles are the biggest strongest muscles of our body and in order to have a great metabolism you must not neglect lifting with these potential “fat furnaces”. The vast majority of women don’t realize how strong and powerful their legs can be without getting bulky.
I understand that most women have a fear of lifting with their legs because they often carry a higher amount of fat in their legs and therefore fear adding bulk to their lower half through strength training. As women we don’t have the levels of testosterone necessary to build big bulky muscles!
So don’t think that if you lift with your legs you will make them significantly bigger. Initially a small amount of muscle growth will occur and before you start loose your fat on top and inside of this muscle, you may notice a slight size increase, but this is temporary. You will soon notice how your legs gain new shape, firmness and a leaner appearance. All of which is caused by these muscles becoming more active and therefore burning more fat!
LEG DAY…ARE you READY!?!
…I am buffing so I will do 3 sets of 10 of each exercise.
Here is what my workout log looks like filled out~
Below that I’ll detail it for you:
Leg Day
10 min
Warm up
r-bike
stretch
#1
Squats 3×10(buffing); 3×6 (boosting)
45×10
55×10
65×10
abs between sets of squats
2sets
crunches
15
15
#2
Dead Lifts 3×10(buffing); 3×6 (boosting)
55×10
55×10
55×10
abs
between sets of dead lifts
2sets
knee ups
25
15
#3
Leg Extensions 3×10(buffing); 3×6 (boosting)
135×10
155×10
155×10
abs
between sets of leg extensions
2sets
on ball
15
15
#4
Leg Curls 3×10(buffing); 3×6 (boosting)
75×10
85×10
85×10
abs
between sets of leg curls
2sets
cats
5-5sec
5-5sec
BURN OUT!
Walking Lunges
lbs.
15#Db’s x 2×30 steps
15#Db’s x 2×30 steps
If the above looks like it’s written in a foreign language to you…
here is a SUPER DETAILED view of the workout from START to FINISH:
Start with a warm up~ I like to do 10 min of the Recumbent bike(r-bike).
EXERCISE #1- Then I head over to where I am going to do my first exercise.
SQUATS: I start by doing a warm up set that I don’t count as a real set. No Weight x20 reps and then stretch and maybe do a few more- It’s always good to be “lubed up”.
I have just recovered from a bad back injury so I am being VERY careful to ease slowly back into squatting and many other leg exercises.
It’ll take me a few months to get back to lifting the weights I was prior to injury. Slow and Steady weight increases are the smartest way to lift.
· Set 1 of squats: 45# on my upper back x 10 reps…then move right into doing my abs
· Set 1 of ABS: The ABS exercises are up to you~ I’ll do crunches first: 15 reps slow and controlled….then go right back to squats.
Remember “I am buffing”, so I want little rest between sets and I want to keep my heart rate up.
· Set 2 of Squats: 55# on my upper back x 10 reps
· Set 2 of ABS: 15 crunches
· Set 3 of Squats: I feel good so I think I’ll ad another 10 pounds, 65×10
EXERCISE #2 – Dead Lifts: I like doing this with a slight bend in my knees lowering the weight slowly while keeping the curve in my lower back—all the movement in my hips.
· Set 1 of Dead lifts: 55# held with one hand over, one hand under x10 reps
· Set 1 of ABS: Knee ups x25 reps
· Set 2 of Dead lifts: 55# held with one hand over, one hand under (alternate which hands from previous set) x10 reps
· Set 2 of ABS: knee upsx15 reps
· Set 3 of DL’s: 55#x10
EXERCISE #3 – Leg Extensions- An important tip for women when doing these are to keep your feet flexed up and toes pointed slightly out…if you don’t have access to this machine you can do stationary lunges here instead.
· Set 1 of Leg Extensions: 135×10
· Set 1 of ABS: Full crunches on the ball x15 reps
· Set 2 of Leg Extensions: 135×10
· Set 2 of ABS: on ball x15
· Set 3 of Leg Extensions: 135×10
Exercise #4 – Leg Curls…if you don’t have this equipment you can do leg curls with a Ball
· Set 1 of Leg curls: 75×10
· Set 1 of ABS: CATS arch up for 5 secs hold…repeat 5 times
· Set 2 of Leg Curls: 85×10
· Set 2 of ABS: CATS 5-5sec
· Set 3 of Leg Curls: 85×10
BURN OUT EXERCISE! – Walking lunges holding dumbbells
· Set 1 of Walking Lunges: 15#DB’sx30 steps (15 each leg)
· REST for about 1-2 min…do some stretching
· Set 2 Walking Lunges: 15’sx15 (same as set 1, just written shorthand)
Then I am done….most leg days I don’t do any extra cardio or intervals. Leg workouts burn a ton of calories and use a ton of energy…to add Cardio on top of the workout unless I am in GREAT shape often makes me too tired to function the rest of the day.
SuperStar Success 2009 ~ Finalist Natasha T.
Posted by buffmother in Success Stories on January 30th, 2010
Natasha T
Children: 6 and 4
Age: 34
Date 9/14
Age: 34
Height: 5’8.5”
Weight: 137-132 (-5!!)
Bust (around the biggest part, women only): 33 – 31.75 (-1.25)
Chest 33- 32 (-1)
Waist (the smallest part): 27.5 -26.25 (-1.25)
Hips (the largest part): 36- 35 (-1)
Shoulders (around the outside of your shoulders with your arms at sides): 41-39 (-2)
Biceps (relaxed at midpoint of upper arm): 11-10 (-1)
Thigh (8” above Knee cap): 22-21 (-1)
Calf (7” below knee joint): 14 - 13 (-1)
I entered the Super Star Success contest because I was ready for a true change. I have weighed the same almost my entire life (or since high school anyway) but I have never lifted weights! I have run several half marathons, spent hours on end in cardio classes at the gym and never seen a difference in my body! It was time for a change. Michelle was so inspiring knowing she has had 4 kids including a set of twins! I love the strong lean look and I could never get there. I was always so fearful of bulking up because that is what we are taught as little girls!
The tactics I used were for starters THE RALLY ROOM! I could not have done it without that accountability! I blogged a ton and that helped me so much to stay accountable! Everyone was very helpful and encouraging through both good and bad times! The second tactic was my Buff Trainer-Deb Gray! SHE WAS AMAZING! She was very patient as she tried to explain the different things she wanted me to do and how to do them. She was truly excellent—thanks Deb! I feel like she was a great trainer but also a great friend! We got to talk and pray for each other which was such a blessing!
I feel REALLY GREAT about my success. I think images and stats show the changes I have made in my body. For someone who has been a workout freak her entire life and NEVER seen a difference—this was so huge for me! I truly feel great about my accomplishments! I worked out 5-6 every week (except my trip to NYC) and I totally changed what I ate but didn’t have to starve myself! I actually felt more full with all the protein!
I had one big obstacle and that was my breast lump. I went thru a painful biopsy but with good results!! Again, I had the RR and Deb to pray me through it and encourage me to stop and smell the roses in my life.
Buffmother is a true inspiration to me! I tell EVERYONE about Buffmother and the changes I have made in myself! It is crazy to have a friend walk up to you after not seeing you in 4 weeks and ask “What are you doing—you look amazing!” I always just say, “You have to go check out Buffmother—she is my true inspiration.” The thing that I like most about Michelle (besides the fact that she has truly discovered the secret to a great body AFTER KIDS) is the fact that she is real! She has good days and bad days…she has sick kids..she makes mistakes..but she is just so real about it all! You can tell she is close to God and very content with where He has placed her and the job he gave her to reach as many women as she can! Thanks Michelle.
FireCrackin’ Hot Challenge~ Day 1
Posted by buffmother in Abs, Legs, contests, rally room on June 5th, 2009
HI!! It’s Day 1 of the 4 weeks…ARE you READY!!
Today’s workout is as follows…I am buffing so I will do 3 sets of 10 of each exercise.
Here is what my workout log looks like filled out~ Below that I’ll detail it for you:
Leg Day
10 min
Warm up
r-bike
stretch
#1
Squats 3×10(buffing); 3×6 (boosting)
45×10
55×10
65×10
abs between sets of squats
2sets
crunches
15
15
#2
Dead Lifts 3×10(buffing); 3×6 (boosting)
55×10
55×10
55×10
abs
between sets of dead lifts
2sets
knee ups
25
15
#3
Leg Extensions 3×10(buffing); 3×6 (boosting)
135×10
155×10
155×10
abs
between sets of leg extensions
2sets
on ball
15
15
#4
Leg Curls 3×10(buffing); 3×6 (boosting)
75×10
85×10
85×10
abs
between sets of leg curls
2sets
cats
5-5sec
5-5sec
BURN OUT!
Walking Lunges
lbs.
15#Db’s x 2×30 steps
15#Db’s x 2×30 steps
· If the above looks like it’s written in a foreing language to you~ here is a SUPER DETAILED view of the workout from START to FINISH:
Start with a warm up~ I like to do 10 min of the Recumbent bike(r-bike).
EXERCISE #1- Then I head over to where I am going to do my first exercise. SQUATS: I start by doing a warm up set that I don’t count as a real set. No Weight x20 reps and then stretch and maybe do a few more- It’s always good to be “lubed up”. I have just recovered from a bad back injury so I am being VERY careful to ease slowly back into squatting and many other leg exercises. It’ll take me a few months to get back to lifting the weights I was prior to injury. Slow and Steady weight increases are the smartest way to lift.
· Set 1 of squats: 45# on my upper back x 10 reps…then move right into doing my abs
· Set 1 of ABS: The ABS exercises are up to you~ I’ll do crunches first: 15 reps slow and controlled….then go right back to squats. Remember “I am buffing”, so I want little rest between sets and I want to keep my heart rate up.
· Set 2 of Squats: 55# on my upper back x 10 reps
· Set 2 of ABS: 15 crunches
· Set 3 of Squats: I feel good so I think I’ll ad another 10 pounds, 65×10
EXERCISE #2 – Dead Lifts: I like doing this with a slight bend in my knees lowering the weight slowly while keeping the curve in my lower back—all the movement in my hips.
· Set 1 of Dead lifts: 55# held with one hand over, one hand under x10 reps
· Set 1 of ABS: Knee ups x25 reps
· Set 2 of Dead lifts: 55# held with one hand over, one hand under (alternate which hands from previous set) x10 reps
· Set 2 of ABS: knee upsx15 reps
· Set 3 of DL’s: 55#x10
EXERCISE #3 – Leg Extensions- An important tip for women when doing these are to keep your feet flexed up and toes pointed slightly out…if you don’t have access to this machine you can do stationary lunges here instead.
· Set 1 of Leg Extensions: 135×10
· Set 1 of ABS: Full crunches on the ball x15 reps
· Set 2 of Leg Extensions: 135×10
· Set 2 of ABS: on ball x15
· Set 3 of Leg Extensions: 135×10
Exercise #4 – Leg Curls…if you don’t have this equipment you can do leg curls with a Ball
· Set 1 of Leg curls: 75×10
· Set 1 of ABS: CATS arch up for 5 secs hold…repeat 5 times
· Set 2 of Leg Curls: 85×10
· Set 2 of ABS: CATS 5-5sec
· Set 3 of Leg Curls: 85×10
BURN OUT EXERCISE! – Walking lunges holding dumbbells
· Set 1 of Walking Lunges: 15#DB’sx30 steps (15 each leg)
· REST for about 1-2 min…do some stretching
· Set 2 Walking Lunges: 15’sx15 (same as set 1, just written shorthand)
Then I am done….most leg days I don’t do any extra cardio or intervals. Leg workouts burn a ton of calories and use a ton of energy…to add Cardio on top of the workout unless I am in GREAT shape often makes me too tired to function the rest of the day.
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