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Sunday Strides:
www.buffmother.com

Sunday has been a rough day for me over the past few months...somehow I have ended up terribly "crabby" on SUNDAYS. Despite my desire for a relaxing day, I have been working myself into a tizzy before we even get to church and be in a rotten mood most of the day.
Last weekend, I decided THIS IS ENOUGH! I am NOT going to be CRABBY on Sundays anymore~or any other day for that matter. I am going to enjoy the journey in my life and not stress the small stuff (mostly housework, lol)...
Long story short: TODAY has been GOOOOOOD :jump:

We went to church this morning, listened to a wonderful sermon about prayer--I needed this! Came home, had lunch, laid out on the trampoline while doing my nails, then got ready for my track wo...as I was about to leave Travis proclaimed he wanted to go too--meaning all the kids would have to go too....So we away we went.

I warmed up 3 laps, streches, drills, etc...
Then:
400m=62sec 30, 32 splits
rest 12 mins
400m-63 seconds 31, 32 splits
rest 5 mins
400m- 68 seconds Lactic Acid big time!! 33, 35 splits
rest 12 mins
400m- 68 seconds DYING the entire last 300m!
my HR was still elevated to 120 bpm 35 mins after this workout--I was DEAD!!

Travis also ran his very first EVER 400's and did REALLY Well (he did 3, 2 of them hard)!! Amazing that he is still having "firsts" at the age of 37-- you are never to old to try new things :)

Now it is time to bathe the kids and relax and prep for the week ahead--
My plan is simple
1- continue getting 800m ready, my race is the 31st
2- work on business stuff

Love ya!
BuffMother!!

Party on St. Patty's Day!

Well the big happenings for today are to go get a workout done...here very soon :wink: and then get ready for the party tonight. The party is not a St.Patty's day party, but one for Grandma Mary- her birthday was last Tuesday. We are going over to my SIL's house to have STEAK and a fire pit!
Should be a fun time!!

I bought the girls and Gunner all little green clothes. The twins got matching t-shirt dresses, Gracie got a Bratz shirt, and Gunner got a green striped polo shirt. So they won't get pinched, lol!

Well, I am off to prep for the gym:
Chest, Tri's and intervals are on tap :)
-BuffMother!

BuffMother.com is updated : NEW PICS!!

Checkout my New Pictures in the Gallery and the rest of BuffMother.com is updated too!

The updates actually took place at the end of February. I like to make sure everything is working good before promoting it :)

Please if you get a chance, swing by BuffMother.com and look at the new layout of the site. We improved the easy of navigation, added some items (including Lisa's Success Story- more of those to come soon!) AND added many NEWER PICS!

Doubled up on LEGS: TRACK and LIFT!!

Hi Ya~
This is what I did today at the track:

1200m warm up jog- stretch
200m-31warm up basically
4 min rec
200m-28
6 min rec
600m- 1:41 splits: 31, 35, 35
*note* I am slowly getting more and more confidence at the track. Last night I started getting nervous to run this 600 today and then this morning I had butterflies in my tummy in anticipation. Weird but true.

10 min recovery
200m- 28 sec...felt slow! so I decided to do a bit of speed work

4-100 at about 14 sec each, the last two I started from a dead stop and the last one was actually under 14 sec....so that made me happy--however timing yourself on a 100 is tough, lol

Then I cooled down shooting hoops at the park and did 8 underdogs on the swings- 2 per child.

Now I ate and am heading to the gym for a leg workout. I need to fit it in sometime and thought I will try it post track workout and that way I have a full 2 days of rest on my legs prior to the next track day.

I can tell that my I am losing some muscle in my legs and my tendons/ligaments get weaker if I don't lift...so injury prevention is the reason I HAVE TO find a way to fit in lifting leg workout.

I'll be back to post what I did at the gym....

This is the 2nd half of today's workout:
warm up r-bike 7 min
Smith lunges
50x12
100x10x3
paired with seated calves
90x10
115x10x3

Butt squats
50x10
70x10x2
last 2 sets paired with roman chair knee ups 40x2

Walking lunges
55# on back
30 steps
46 steps

Squats
45x15xfull
95x8
135x8 sore hip

Dead lifts- romainian
135x10x2

Knee extensions
110x15
150x10
170x10
150x10

2 sets paired with leg curls
90x10x2

Thank goodness that was all--I had to get a Gatoraid after my walking lunges smile

Now off to shower and drop Gunner off to spend the night at a friends, YIPPIE!!
-BM

Beginner workout routines

These sample workouts is a great way to get started with lifting for your upper body. All you need is a set of dumbells 8 to 10 pounds should be fine for strarters, but know that you will gain strength quickly :woohoo:

Beginner Upper body circuit workout:

Circuit- do the following exercises in the sequence listed for upper and repeat the circuit 3 times.

1. Push ups on knees or wall push ups
3 sets to failure
2. Rows- bent over with dumbells or gallon jugs
3 sets of 10 reps
3. Chair dips- knees bent
3 sets to failure
4. Military Shoulder Press- push weight above your head
3 sets of 10 reps
5. Bicep Curl
3 sets of 10 reps
6..Tricp extension
3 sets of 10 reps
7. Abs- knee ups or crunches
3 sets of 15
8. Lateral Raises
3 sets of 10 reps

See this clip

Optimally you should complete this workout 1-2 times a week alternating it with a lower body strength training workout- here is a sample one of those:

LOWER BODY Circuit:
1. Squats
3 sets x15 reps
2. Calf raises
3x10
3. Stationary lunges
3X10
4. crunches
3x15
5. Dead Lifts- romainian
3x15
6. Laying side leg lifts
3x15
4. Abs- knee ups
3x15

now GET BUFF!!
-BuffMother

Sissy's Rock!

Yep you heard it right- Sissys ROCK!! I have a little sister named Jeanette and she just understands me, lol--that is so cool! I spent an hour on the phone with her today. We talked about everything and are planning a trip together to go ride ROLLER COASTERS!!

AND I also have hundreds of BuffMother Sissys that just UNDERSTAND me too!! I am so lucky~

Today was TRACK day--I only had a half an hour and had to share the track with a boys PE class...but It was still GREAT!

800m warm up
some drills and stretching
400-65 seconds
about 5 min recovery of walk/jog
400m- 66 seconds-- i had a ton of lactic acid after this one
about 10 min recovery
200m-30 seconds
about 3 min recovery
200m- 31 seconds

Then got the girls from pre school and had a cool down manually washing my van, lol!

Hope your workout rocked too!!
xoxoxo~BuffMother!

Hey, Hey, Hey!!!

Hey, hey, hey Buff friends!!


I had a great post lunch workout today~ it was my first day back at my home gym since- about 10 days ago!! That has to be a recent record for me. However, I did go to my hotel gym twice last week--so not a total hiatus. With all the extra emphasis on running I've not been needing the gym quite so much. It is a good thing for a bit

I started with a short 3 min intense pace on the r-bike and then hit the weights

Bench paired with roman chair knee ups
45x30 warm up
95x10x3
3 sets of about 40 reps on r.c. k.u

Triceps Extensions 45x10x3 paired with crunches with feet up 15x3sets

Incline flys
35x10x3
paired with knee ups on bench
25x3 sets

Pec single arm cable flys
5reps fly+10reps punch twists(hits obliaques)x3sets

Tricep push downs 80x10, 90x10x2
paired with high knee drills (abs and hip flexors)

Push ups 15, 12, 12 paired with stretching (cats, supermans, quads, hammies, calves)

Oh and I did go running yesterday--it was a hard one- In total I did 8 intervals of 1 min each with 1 min recovery--the entire 3.3 miles in 21 mins. I slept so hard last night!

Well I am sitting here procrastining now time to figure out supper~
Toodles,
Michelle