13th Bday for my twins~

13th Bday for my twins~

HI ya!!

Today….

Had lunch with my Birthday girl DD Tia and then after-school I need to pick my other  Birthday girl Layla up for a date to go to Subway.

In between, I took this short video for you with some tips and advice for our current challenge! REMEMBER~ This week I have prizes for whoever posts the most public #nobread photos, thoughts, extra info about reasons to cut bread out of your diet, etc…. To win simply #nobread and tag me in your posts @buffmother on IG and @Michelle Berger on Facebook to be sure I see it!

Winner gets a FREE bottle Seraglow https://www.kfmbrands.com/seraglow/of and a tub of BCAA’s https://www.hightpro.com/products/active-bcaa-regen!!

I had an awesome workout yesterday!  changed things up for a super awesome buffing chest/triceps/abs and interval workout!!

Run 5 mins- 3min@6mph, 2 min@8mph
Chest superset #1~
Bowflex press/punch (could replace with cable machine) 10reps
Bowflex flys 10 reps
Bowflex overhead tri extensions 10reps
Bowflex ab crunch 15reps
on Bench Knee ups 20 reps

Repeat 3x’s

Run 5 mins- 1 min @6mph, 2 min@8mph, 1min@6mph, 1min@8mph

Chest superset #2~
Bench Press 10reps
Bench Tricep Dip 10reps
Ball Sit ups 20 reps

Repeat 4x’s

Run 5 mins- 1 min @6mph, 2 min@8mph, 1min@6mph, 1min@8mph
Chest superset #3~
Overhead Tricep Extensions 10reps
Close grip tricep press 10reps
Hip Ups (weighted) 15 reps
Pull overs 10reps

Repeat 3x’s

Run 6 mins- 1 min @6mph, 2 min@8mph, 1min@6mph, 2min@8mph

Gotta go get my leg workout done now!

Have a great Tuesday!

-Michelle

SSS Week 02: Mini-Challenge NO BREAD

SSS Week #2 Mini Challenge- Eliminate Bread

Eliminate BREAD from your diet this week…notice anything?

Hope you are ready for a great week #2~ This week I have prizes for whoever post the most public #nobread photos, thoughts, extra info about reasons to cut bread out of your diet, etc…. To win simply #nobread and tag me in your posts @buffmother on IG and @Michelle Berger on Facebook to be sure I see it!

Winner gets a FREE bottle Seraglow https://www.kfmbrands.com/seraglow/of and a tub of BCAA’s https://www.hightpro.com/products/active-bcaa-regen!!

Are you wondering what is considered bread?? Honestly I want you to choose your own definition but in general terms~

NO BREAD simply means what YOU feel NO BREAD means, lol!

Bread= any baked grain product made with yeast

I want each person to define it for themselves.

It is about learning to realize there are other “good” carbs out there that are not bread. And learning that you will not DIE if you can’t eat bread, lol!

The goal of this challenge is to make you aware of that there are MANY other great carb choices besides bread to choose from. Rice, beans, sweet potatoes, etc…

Take this challenge as a prompting to explore other alternatives to bread for your carbs. I personally LOVE fruit for carbs. Also life without “bread” helps me to keep my gluten and yeast intake at a minimum~ which in turns helps eliminate bloat for many people.

REMEMBER! Don’t get too technical…just KISS (Keep It Simple Sweetheart)!!!

If you want to take the challenge up a notch~

One step further- eliminate all grains except for rice and oats from your diet.

If you wan to go even further- eliminate all grains from your diet

Personally, I don’t eat much bread anymore. I have found other better sources for carbs than grains. My tummy is much happier when I limit the amount of gluten I eat. For this week I plan to eliminate all grains from my diet including rice.

Have fun with this challenge and embrace it as a human experiment!!

QUESTION: *DEFINE BREAD…… MICHELLE???? Anyone???

IS ‘OATMEAL’ BREAD?
NO

IS ‘PASTA’???
NO

‘WHOLE WHEAT CRACKERS???
NO

Is a wrap bread?
NO

ANSWER:

In my opinion, it is a bread…but you can decide for yourself. Since it probably doesn’t have yeast ~ it is not really a “bread”…so if you want you can go by that rule. The key point is for you to open up your mind to other possibilities for food. When a food group like “grains” is eliminated, what do you eat instead???

Fruit

Veggies

All good stuff that we need more of :)

Have fun with the CHALLENGE…a Challenge is supposed to be CHALLENGING!!
Love ya,

Michelle

Finish Week 1 STRONG~ SSS 01

Let’s Finish Week #1 STRONG– weekends can be tough, but if you can stay strong through it you will set yourself up for getting results in week #2!!

I am going to be STRONG this weekend~ Ladies let’s keep our mojo STRONG all the way through week 10!!! (can you tell my “truth hammer” for is STRONG?)

At the end of each week you’ll find a place in your SSS journal to summarize how you did that week and make a plan of attack for next week:

 

Homework for week 01~

  1. Be sure to do Mini-Challenge #1 take your STATS and STARTING Pictures.
  2. Get your WEEK 01 workouts done– take a JUST DO IT mentality– Any movement counts!!

Stay engaged and accountable by posting a comments and encouraging others– that’s how I stay STRONG!!

Your STRONG friend,
Michelle Berger

P.S. If you missed any of the info for the week, you can always find it on my BLOG~  Here’s a nice summary for you….

Off to the races

Off to the races!

Hey ya ladies!! GUESS WHAT?? We have 168 ladies in the SSS contest with us!!

Many of you are participating both here and in our Facebook Private group! (if you would like to be added to the group, message me on facebook please)

THANKS FOR YOUR INVOLVEMENT!!  Darcie who is my super HELPER– made this really colorful Fun Printable for you…be sure to print it off to help you stay accountable during the 10 weeks~  SSS InfoGraphic Checklist
In conjunction with our contest we have 2 focuses this February– No Frump and FOODIE February. Details here~ Foodie and NO Frump February

Starting this month’s “no frump February” off strong!! wearing my new leather look pants , earrings and boots….do at least 1 thing daily to fight the frump this February! #nofrump #buffmother

 

My eats day 1 went well too…

up at 6am

apple cider vinegar and water
Detox tea
3 poached eggs
Kipper Snacks and carrot
~Planted trees for 1.5 hours~ got about 50 in the ground
Burger (small) and Cucumber
Chips- while running errands with son
Took starting stats, pics–ended up cramping like crazy! Drank salt water and took some Ionic Magnesium
~Workout- Lift upper and intervals
Steak more cucumbers, glass of wine 6oz
Spinach Salad with Pecans, Turkey, Red onion and Olive Garden Italian DressingMore tea

Overall, My eating was good– didn’t plan on the chips or wine, but I kept both to a small portion and really have no desire to keep up with that.  I am on my 2nd week of no coffee and no dairy.  I did have a slight cheat on the dairy with some cheese on Sunday, but honestly I’m not missing it much at all!! My tummy is so much happier without both!

Very happy with how my body is starting to feel stronger and leaner than last month for sure!!  Also my tummy is so much better!!….but I HATE the state of my legs right now. NEVER have I carried fat/water retention in my legs like this and NEVER have I had such bad cellulite. I really am worried something is amiss with my kidneys or thyroid…hoping to find out my test results from the Dr. today!

My workout was weird, as I mentioned in my food log, I was dealing with cramps and being HUNGRY, but I can’t run with food in my tummy so I powered through.

Circuit 1:
Push up on handles 12reps x3sets
Bicep curls 50#x12x3sets
Hyper-extensions 15 reps x2sets

Circuit 2:
Bench 95×10, 105×8, 105×8
Bicep Curl Machine 55×10, 65×10
Hip Ups and Knee ups- one set each

Run intervals- 8 mphx1min 3x’s, 8mph x 2 mins 3x’s 20mins on treddy total for 2.2 mi FELT the tree planting in my rt. hip and left knee~ I was EXHAUSTED!

Went to bed pretty early last night and am SORE from all I did yesterday– swinging a pick axe and planting 50 trees is not easy!

I’ll post my starting pics and stats in a different post….

Hope our DAY 2 is great too!!

Love ya,
Michelle

P.S. Sent this out to all in the contest~ please get in on the free supplement deal, it’s an awesome one!!

Thanks again for joining us on this SuperStar Success
 contest!
 As a thanks, I have a special offer for you!!
 Do you ever suffer from JOINT PAIN??  If so please
 click "REPLY"
 to
 this message and I'll send you a coupon code for amazon
 to get an bottle
 of EXTREME
 FLEX for just 54cents! (USA ONLY).
 
 
 Please remember, OUR Week #1 SSS MINI CHALLENGE- take
 measurements, stats, 
 pictures, journal and our starting thoughts, 
 and begin with the end (SUCCESS) in mind.
 
 Please visit this link for info: http://wp.me/p4kaPT-1HL
 Let's make this week GREAT!!
 
 -Michelle
 p.s. Don't forget to REPLY to get your coupon
 code!!

Working the Gams

Yesterday I worked my GAMS! or to the lay person my Legs! It was a surprisingly good workout since I was DYING from all my activity on Monday.  Here’s a short video I did talking about our week 1 and the MINDSET you need to succeed in this 70 day contest.

My workout~ 3pm
Warm up= air squats 30, jumping squats 2 sets of 10, light dead lifts 2sets of 95×10, stretching, front squats 45×15, bicep curls 45×15

Squats 95×10, 135×10, 155x10x3sets (first time since I was sick doing this many at 155!) some calves between sets- just body weight and hip twists 2 sets of 10

Dead Lifts 155×10 x3sets
hip ups 10 feet wide, 10 feet narrow x 2 sets

bicep curls 45×15
Forward Lunges 65x10x2sets
paired with good mornings 65x10x2sets
Ball full sit ups with 10# plate 20 reps

Knee Extensions 115×10, 140×10 x 2 sets
Hyper-extensions 15 froggy, 15 for booty (bent knees explosion)

Most of my eats:

1/2 tsp Apple Cider Vinegar in water
2 cups detox tea
4 eggs with tomato, onion and ham
Smoothie: handful blueberries, black berries, spinach, 1Tbs sprouted ground flax seed, 1 tsp chi seeds, 1/4cup callogen protein powder, 4 oz cherry juice, water
Carrot with Thermofuel
1 cup bone broth (chicken)
Leaky gut L-glutamine supplement
Chicken (roasted dark meat) and half an avocado
2 glasses wine
Cucumber water– so yummy!
PICKLE


That’s the best I can remember….I may have had something else?? Can’t think of it now though. Wine by the way is NOT ON PLAN…My DH has a wine account and brings home free wine too often recently. I got sucked into having some with him, because when he got home I was in the tub taking an EPSOM salt bath for my “NO FRUMP” act of the day.  Wine offered to you by a handsome man, while in the tub, who can say no to that??

Something I started doing this morning is fasted am bike– I need to SWEAT in order to release some of these toxins in my body!  I’ve not been sweating enough! Got in 10 mins, my legs are DEAD from leg day!

Gotta go, my DD texted me that she’s sick, poor thing!

-Michelle

Week #1 MINI CHALLENGE – take measurements/stats and pictures

SSS Week #1 MINI CHALLENGE – take measurements/stats and pictures

*** Be sure to begin with the END in mind, by reading through the SSS Contest FINAL Entry form****

Congrats to all of you for making the commitment to join us in the “Super STAR Success” contest!!! I am so excited that you are so fired up to work hard for the next 10 weeks (70 days) so that you can really enjoy your Success during this SPRING!!!  Let’s rock these next 70 days and along the way ENCOURAGE and INSPIRE others to “Take control of their own body LIFE and LEGACY!!!”

Week #1 MINI CHALLENGE – take measurements/stats, pictures, + these  Additional ITEMS: share your starting thoughts, chart your hormones and journal/blog daily

Part 1~ Get fired up!! Mini challenge intro

Part 2- taking STATS :measurements and body fat calipers

Part 3- How to take your photos demonstration:


Let’s break these 5 KEY points down a bit-

#1-Take measurements, stats~ very important to use the same tape measure each time. I have a tape measure that’s sole purpose is for measuring bodies Snicker

~have the same person measure each time- I measure myself each time

~Be sure to note what cycle day you measure and what time of day also–it really makes a difference!

~Taking measurements is a great way to see if you are losing fat and gaining muscle- often times the scale will not reflect any change, but measurements show change

~Bodyfat measurements are optional, but if you do be sure to get the caliper mm readings along with the %. So that `when you compare you can see changes in the mm’s. Percentage reading are calculated using equations…these vary a ton! Personally I don’t ever figure my %, I just go my my caliper mm readings to see if I am losing or gaining body-fat. BF should also be done by the same person/same method/same circumstances each time in order to have an accurate comparison.

~ Here are the Measurements and STATS I personally take, the Specific ones you MUST TAKE are Located on the FINAL ENTRY FORM:

Today’s Date:_________ height:_____________ weight:___________ age:_______

  • Today’s cycle day-
  • Please list the following measurements:
  • Bust (around breasts the biggest part):
  • Chest- relaxed (just under armpits above breasts with arms down at your sides):
  • Chest- flexed back and chest (just under armpits with arms down at your sides):
  • Waist- relaxed (the smallest part):
  • Waist-sucked in (the smallest part):
  • Hips (the largest part of your butt):
  • Shoulders (around the outside of your shoulders with your arms at sides):
  • Biceps (relaxed at midpoint of upper arm):
  • Biceps (flexed at midpoint of upper arm):
  • Thigh-mid (about 8” above knee cap):
  • Thigh- upper (about 12” above knee cap):
  • Calf (about 7” below knee joint):

Caliper measurements (*these are the ones I like to track on myself and use to calculate my body fat, for further info on body fat measurements here is a link http://www.linear-software.com/online.html)

*Tricep:

*Thigh:

*Iliac:

Abdomen (I do this one for kicks, since I am an apple):

#2- Pictures

~Aim to produce photos that will be most comparable with the next set of progress photos you take.

~Photo are best taken in good lighting (during the day)

~take them with the same suit on, from the same distances and angles, on a light background and in heels.

~It is best for you to take following poses all full body*:

  1. straight on arms at sides
  2. straight on arms up and flexed
  3. from behind w/arms at sides
  4. behind with arms up flexing biceps
  5. from the side
  6. model or movie star pose- have fun!

* do them both relaxed and flexed.

~Have fun and SMILE.

#3-Starting Thoughts:

Where are you in your journey?
What are your goals and aspirations?
Where do you see this challenge taking you?
Do you feel that you are fully committed to completing it?
Do you have and fear or concerns?
What is your REASON for doing this, your WHY?
Are you excited about your support group?
How are you going to stay focused and engaged for the entire 70 days?
Will you reward yourself if you hit certain goals along the way?
What other thoughts are in your head at the moment?
*** Be sure to begin with the END in mind, by reading through the SSS Contest FINAL Entry form**** DUE November 5th***

#4- CHART your HORMONES

GET to know your body~!

Chart how you feel on a daily basis…START NOW!!! Here is a GREAT chart to use straight from my book

#5- Journal/Blog Daily

~I like to use the Super STAR Success Journal during my “contest” to keep me on track towards success in every area of my life. The 10 Foundations contained withing my book “Hormonal Timing” are about more than my fitness

~ I love to journal my workouts so that they are more effective and so that I can see my progress in other ways than just my pics and measurements–”I got stronger!!!” or “I can run harder way easier now!!”

~AND also, I love to blog! I blog about whatever pops into my head, some days that isn’t much Laughing

But other days it is a longer more intense “pump up” session for my soul!!

~ it is so fun to have that journal/blog to look back at as a record of my life!!

REMEMBER that this contest is about being CONSISTENT not about being perfect~ Don’t feel you have to “do it all perfectly”…THAT’s impossible!  The key is to JUST DO IT, do your best and know that if you can consistently be a tiny bit better better this week than  you were last week you will be successful.  Keep moving forward!!  Don’t allow your self to quit!

KEEP it simple, take your starting stats and pics this week…get your workouts done this week, then repeat that again for the next 10 weeks.  the KEY is to stay focused and JUST DO IT for 10 weeks….  at the end of the contest, you’ll feel proud about FINISHING the contest!

NO QUITTING ALLOWED!!

LET’s COMPLETE the TASK that we started and get some GREAT SUCCESS!!!

YOU DESERVE IT!!!

LOVE,

Michelle

p.s. here’s the final entry form

“SuperSTAR Success” Final Entry Form (3 parts)-

#1-General INFO and Questions~

Name:
Address:
Number of children and ages (it’s okay if you have 0):
Age:
e-mail address:
Why did you enter the “SuperSTAR Success” contest by BuffMother?
What tactics did you use to stay focused and engaged for the entire 70 days?
How do you feel about your success?
What obstacles did you have to overcome in order to attain your goals?
What would you like to tell the world about BuffMother ?
Can I have your permission to post your entry and photos online?

#2-Beginning/Ending STATS-

To enter submit at least the basic 5 measurements~

DATES taken-

Height:
Weight:
Bust:
Waist:
Hips:

I’d highly encourage you to submit more detailed measurements. These are what I have my training clients take:

Today’s Date:_________
height:_____________ weight:___________ age:_______
**Start of your last period date:__________
Length of last 2 monthly cycles (average is 28 days):
Today’s day in your monthly cycle (c-date)-

Please list the following measurements:
Bust (around the biggest part, women only):
Chest (just under armpits with arms down at your sides):
Waist (the smallest part):
Hips (the largest part of your butt):
Shoulders (around the outside of your shoulders with your arms at sides):
Biceps (relaxed at midpoint of upper arm):
Thigh (8” above Knee cap):
Thigh (12” above Knee cap):
Calf (7” below knee joint):

OPTIONAL- Caliper measurements (*these are the ones I like to track on myself and use to calculate my body fat, for further info on body fat measurements here is a link http://www.linear-software.com/online.html)
*Tricep:
*Thigh:
*Iliac:
Abdomen:

 

#3- Before and After Pictures
I need only 2 your most dramatic before and after shot in JPEG form.  Please take more but send only 1 of before and 1 after with your entry.

PHOTOS- take the following photos all full body a light background is best:
1. straight on,
2. behind w/arms at sides,
3. behind with arms up flexing biceps and
4. from the side.
*You can do them both relaxed and flexed. Have fun and SMILE.

 

At the completion of your 10 weeks, Be sure to e-mail all 3 items (stats, photos and questionnaire) to michelle@buffmother.com; I will respond that I got it- (if you don’t get a response, I didn’t’ get it).
Have fun!! I can’t wait to see the final Submissions for the “SuperSTAR Success” Contest!!
ALL FINALISTS= anyone who submits a complete final entry- you will get a FREE “BuffMother!” shirt


 

Michelle’s DETAILED workout POA~ SSS Wk 01

SSS week 01- Michelle’s DETAILED workout POA

Michelle’s DETAILED workout POA (PLAN OF ATTACK):

HI all~ I just thought I’d lay out my workouts here for week 01 of the SSS~ I am using the EXPERIENCED training program and will be starting with my buffing phase….

Buffing Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1- abs between sets, very short recovery, no more than 1 min Lift Chest/Tri’s Intervals Lift Lower Body

ABS

Lift Back, Shoulders and Biceps Intervals Intervals
ABS
Lift Chest/Tri’s Intervals Active rest- Hike off

Monday-

Chest/Tri workout and Intervals:

(Check out this link–I’ve video taped the entire workout for you!!)

Bench Press OR Chest press
3×10
Push Ups
3×10-15 (not quite failure but hard)
Incline Flys
3×8-10
Tricep Extensions
3×8-10
Tricep kickbacks
3×8-10

INTERVALS-

I’ll run outside for these using a watch to time myself.  I run the entire time, varying the speed from slower (easy) to faster (harder).  You may want to start with a walk/run combo :)

“Buffing”Phase :
3 min. warm up
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
4min. cool down
This is 20 min total: 7 hard min. total

Tuesday-

Lower Body and ABS:

Squats
3×10
Bulgarians
3×10-hams/quads
Dead Lifts- Romanian
3×10-hams
Knee Extensions
3×10- quads
Leg Curls
3×10- hams
Walking Lunges
2×10-15 -butt. Focus on using front leg for movement
Calf Raises
3×10
Daily CORE- during rest between higher rep sets or post intervals
Knee Ups on bench or roman chair
3x15front/5side/5side ABS
Old School sit ups
3×25 ABS
Crunches on ball
3×15/5/5 ABS
Reverse crunches
3×25
Cats
3x5reps of 5 seconds ea tummy/back

Wednesday-

Lift Back, Shoulders and Biceps Intervals:

One arm bent over DB lat rows
3×10
Lat Pulls
3×10
Rows-rhomboids
3×10
Military Press-shoulders
3×10
Lateral/ Front/ bent over Raises
21′s–3×7 Shoulders (do as a circuit 7lat, 7front, 7bent over, rest)
Bicep dumbbell Curls
3×8-10 -biceps
Daily CORE- during rest between higher rep sets or post intervals- **SEE MONDAY**

and Intervals:
Elliptical or STAR-MILL or Bike
*See Monday for detailed instruction*

Thursday-
Intervals:
Run outside
*See Monday*

Friday-
SAME AS MONDAY

Saturday-
ACTIVE REST…I will be working outside, planting more trees

Sunday- OFF
Rest and make POA for nest week

All about preparation– SSS: week 00

HI!! The info contained in this post is RELEVANT for anyone wanting to become fit and healthy!! Even if you are not in our upcomming contest you will find the info very helpful!!

For those of you IN the CONTEST~ Just a quick reminder: “The contest HAS NOT STARTED YET”…  That’s why I’ve titled this Week 00..this week is all about preparation.  PLEASE INVITE others to join you!!  Go to www.BuffMother.com to sign up!!

Thanks again for  joining the SuperStar Success contest~ I’m excited for you to transform your body, mind and spirit over the next 70 days!

Here’s a coaching video that talks about PREPARATION:

**Please comment on the YOU TUBE VIDEOS  they are highly appreciated**

Prepping to start on a fitness journey takes the right mindset…. So let’s take this week to focus on getting READY~!!
I’ll be sending you several emails over the next few days with content to assist you in your preparation.

The goal of this Super Start Success contest is to keep you CONSISTENT so that you can attain Success!

To get READY I’d like you to start with  the following 2 tasks:

1.  Go shopping and the entire time think~”Protein and GREENS”

Stock up on good healthy proteins items like:

  • Chicken,
  • Turkey,
  • Roast,
  • Tuna,
  • Salmon…

Fill your cart up the rest of the way with greens:

  • Celery,
  • lettuce,
  • peppers,
  • radishes,
  • cucumbers,
  • spinach, etc…

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?
    Do you remember how great you felt both mentally and physically?
  • What do you have to change about your
    current habits to attain results like that again?
  • 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?

 

 

I can’t wait to see all the amazing triumphs we

will share during this contest.

Let’s get Prepared!!

I’ve  put a list of recommended materials here-

http://buffmother.com/6523/recommended-materials-sss-contest-wk-00
REMEMBER to use the code SSS16 for additional 35% “SPECIAL” discount offer just for your participation in our contest.
The contest is free and I’ll be giving away a ton of info and support away for free.
The option to purchase recommended materials (journal, workouts, diet info, books)
and hooking into support via www.TEAMBuffMother.com will
help you along the way are often vital to success.

Thanks so much,

Michelle

#MotivationMonday

Where is my motivation this Monday??

Are you like me and found that starting the NEW YEAR on a long holiday weekend was less than ideal timing to stay on track with diet and exercise??

AND, now that Monday is here the MOJO is still not anywhere?? Well, suck it up buttercup, get moving and FORCE that Mojo to rise!

3 tips to get your Motivation rollin’:

1- MOVE– do what I call “1 min Mojo” sessions.  Just get moving for even 1 min to feel your mental and physical motivation rise.  Examples: march in place, do a set of push ups, hop on one foot (30sec each), walk up and down a flight of stairs 3 times, walk outside to get the mail, shadow box, etc…

2- LISTEN– listen to an upbeat song or one with a great message!  Feel free to even sing along.  A few great ones I love:

3- READ– read an article or part of a book about how to get motivated or how to workout. Seriously I have a shelf full of fitness, diet, exercise books and reading just a few pages about how my body works fires me up!  Google it, read it and get motivated.  Try these articles:

http://buffmother.com/articles/rebuild-your-body/

http://buffmother.com/articles/stay-motivated/

http://buffmother.com/articles/eat-to-fuel-your-life/

Welcome to REALITY, those RESOLUTIONS do not happen without a bit of work!!

BUT, It works if you work it~

Love,
BuffMother

September highlights~

For years I have blogged every detail of my life publicly…After feeling like it’s gotten me NO WHERE.  I’ve decided to just do a monthly “highlight” public blog so I have it for myself–

Here’s the HIGHLIGHTS of my private blog from www.TeamBuffMother.com

Hey all…the end of the summer must mean it’s time for sickness???  Anyhow, I’ve been under the weather this week with a UTI, but truly getting better each day. HOPING (fingers crossed) to be feeling some good energy in time for my 22nd Anniversary weekend!!

Prayers would be great!!

Love,
M

I am BACK and feeling better. Last week consisted of NO real workouts, but I was well enough by Thursday to go golfing and then enjoy a weekend away with the hubby! Fun times!!

 

Now I’m determinded to back to it– slowly and gently. Got in a 20 min bike ride so far today and plan to do my HT BOOK upper body boosting workout after a bit.

 

I’ll post more tomorrow, but just wanted to say thanks for all the well wishes

Hi Ya!! September 1…oh fun, fall is upon us!! Are you ready for “pumpkin spice” everything?? HA!

Been thinking a lot about how I’ve been talking/thinking bad about my body…What are your favorite Positive body affirmations??

Here’s a few a friend of mine shared within our DietBet contest today

• Brand new month! Fall is upon us and I feel great to being slimming down before the holidays hit!

• The pounds I am releasing are gone for good! I refuse to give them a path to find their way back to me.

• Sticking to my health goals is easy so I can look and feel my best for all upcoming occasions and special events.

I would love to hear your favorites, please share!

Also, please like and share my DD’s newest song~ “The house of the rising sun”

 

Today’s workout was~

20 mins bike

chest press on ball

15’sx10

20’s x10x2sets

push ups

3 sets of 10

DB Lat row

30#x10x3sets

Bent over row

30’sx10x3sets

Shoulder press- seated

20’s x10 x3sets

knee ups

15x 3sets (between sets of other exercises)

DB bicep curls

20’sx10x3sets

Bench dips

10reps x3 sets

 

Feeling very weak and still in recovery mode from being sick last week.  Trying to just take one day at a time and not over push myself until I’m ready.

HI Ya ladies…

Hope you are having a good week. I woke up finally feeling more like myself. Kidney pain from my UTI is almost completely gone and my body bloat is almost over. I am back down to my STARTING weight from 2 weeks ago for the DIETBET CONTEST. The workout I did yesterday has me a little sore, but I didn’t overdo it and feel good!!

 

Just thought I’d share with you today’s contest challenge FROM our GYM ANGEL page….Another day in our “LOSE IT” challenge, how are you doing??
We are 2 weeks in and have 2 weeks to go!!

~ Wednesday
This week’s diet focus is to Eat More Protein! Mooooo, cluck-cluck, glug/gurgle/swish ….what does the fish say? Our fitness focus for the week is gaining Speed. Can’t catch me!

Check out today’s suggested workout- Upper Body SlimChick Pink:http://youtu.be/BLyjBXlPl2U
Today’s Diet Challenge
Eat lettuce or cucumbers. Now that summer is over you may not feel like garden veggies quite as much, but you still need them! Get your detox going by ingesting some fiber, nutrient filled, hydrating GREENS!

Today’s Personal Challenge
Wacky Wednesday…Have some fun. Snap a funny pic, read some funny cartoons or meme’s, watch a funny movie or show. Don’t let hump day get you down, get Wacky!

SO TO SIMPLIFY:
Day 15: ~5 goals-
11. Eat lettuce or cukes
12. Wacky Wed, lol!!
13. Eat More Protein
14. Gain Speed
15. Workout: http://youtu.be/BLyjBXlPl2U

Have a great day!

-Michelle

let go of my “athlete’s mind”

Transition…

I am in a TRANSITION time in my life right now.

It’s all for good, but here’s an example~

 

As an athlete I always thought workouts are a waste of time when they are not super intense or pushing the envelope. After all Challenge=Change right??  Yes, but just getting a workout done no matter how intense is challenging– it is mentally challenging even if not super physically challenging.  Workouts like yoga, light lifting, walking, golfing, etc… all are GREAT for our bodies! They do cause change in us both mentally and physically!

 

After getting sick with a bad UTI a couple weeks ago…I dreaded getting back to my workouts.  I knew I’d be killer sore and that I’d be weak and that I had “lost ground” THAT’s when it hit me! I didn’t need to KILL MYSELF with super intense exercise…I just needed to get back to it.  Going through the motions with light weights would produce positive results!  The truth is that every single workout is GOOD no matter how hard we push!

 

I have done just that, gently nudged my body back to working out this week.  Listening to it and letting my weights be light simply for the fact pushing too hard at this point could cause me to get sick again.  Being HEALTHY is the goal, my goal is to let go of my “athlete’s mind” and just let each workout be about health.

 

Yesterday, I did the boosting lower body workout from my HT book with light weights and feel very good about it!

Today, I may or may not do a workout– my goal for the next 10 days is to get in a true workout at least “every other day” and then be “active” on the days between.

 

TGIF!!

-Michelle

Just been hanging out with the family this weekend trying to live up the last few days of “summer”.

Here’s a recap of my last couple days–

Friday went golfing again, the 3rd time in a little over a week.  Improved even more and actually really drove the ball on the 9th hole! for 150 yard nice and straight, fun feeling!!

Saturday, I ran outside, nice and easy for 14 mins– down my trail and back up. It was good to run again, but also glad I took it easy.

Yesterday, I did a 20 min bike followed by 20 mins lifting upper body and WOWIE, I am so sore!

Today, I’m just gonna rest.

 

For eats today I’ll grill burgers and probably eat some of the left over roasted chicken I made yesterday.

Enjoy the holiday ladies!!

-Michelle

Hey all!! hope you are off to a great start on this TueMonDay!

So…yesterday was a success. Had a good “rest” day, and ended up mowing the lawn.

 

My kids are all such sweethearts.  3 of them were “away” a bit over the 3 day weekend and each one was admittedly a bit “HOME SICK” when they were gone. Too cute! They just love being HOME with the family! I don’t blame them, we truly live in paradise! God is so good to us!

 

I have been still driving the kids around a lot, because we’ve cut back on Gunner’s driving. Gunner had an accident with Travis’ truck about 4 weeks ago, so we only have 1 good vehicle at the moment, which one of the big things that’s been going on in my life besides this stupid UTI issue. By the way, i THINK (knock on wood) the UTI effects are finally almost over. I’m getting more energy daily and my potty breaks are becoming less stressful. My fear of bladder pain and the recurrence of the infection is lessening, so I’m getting more confident about getting in some more runs and workouts this week.  I’m still going to take it slow, no use rushing it– there is no rush!

 

The goal is to find a vehicle this week. It’s a hard decision on what to get because we live off a dirt road but also need something that will be decent in appearance for Travis’ job and make the 45 min commute daily.   We can’t get get a car, but also don’t want a huge SUV or a “girl car”, LOL!  PLUS, we don’t want to take out a loan because we’ve already got one on the HUMMER.

I’m sure we’ll find something but it’ll be interesting and take some work!

 

 

 

My POA

Tue-20 mins on bike; Run on trial and 6pack of COKE:http://youtu.be/hqaqXH1l9uM; Gracie VB game away

Wed- Legs; Gracie Guitar @4pm

Thur- 20 mins steady on bike; Big business meeting; Gracie HOME game

Fri- Upper body lifting and maybe a run?; Gunner first HS HOME football game

Sat- off– active rest

Sun- run on trail

 

Other to do’s:

Buy Tia and Gunner new shoes
Get Gunner’s booster shot

Sign up for Direct TV

Get Layla signed up for Dance

Film Video for HT promo

Work on APP Launch

 

Well time to get to it!! HAVE A GREAT TUEMONDAY!

Hi Ya! I just noticed today there are 4 ladies with birthdays in the RR!! Happy birthday Jami, Kara, Ro and Staci!!abies are born in September?  That’s due to NEW YEARS EVE celebrations, lol!!

 

Anyhow…Got the monthly visit from TOM today– so I am looking forward to the debloat that is coming, ha!!

 

I’ve been looking back at pictures today, trying to organize my computer a bit….fun to see how much my kids have grown!! And also, it made me yearn to lose a little of the fluff I’ve put on this summer. Time to get back into the 120’s…129 would be perfect   I’ve got about 5 “real” pounds to lose and figure by Mid-October they can be gone!!

 

Didn’t get in a workout yesterday, instead had a bit of a date day with DH.  I was STARVING and ate a big burger at Beef O’Brady’s…Cycle day 28 does that to me!  It was worth it!

 

Anyhow, gonna hit the running trail now for a run then see do my COKE ab workout this evening. I’m gonna try to get my daughters to join in on it with me.

I love to MOW! I did again yesterday– this time my running trail and the area where I run sprints.

 

So…not sure if you’ve visited my site www.Blog.buffmother.com but it’s a cool “HOT NEWS” type of site. Daily we post articles there that are fun, controversial, educational and sometimes CRAZY!  Anyhow…as we go along with it I plan to make it more MY STYLE– here’s some of the theme ideas we are shooting to hit as we move along into the fall:
Features on FIT MOMS (famous or “in the news” ones)
Mother STAY AT HOME stuff…mothering stuff.  “let me be your BuffMother”

Wife- how to be a great one
More Fitness
More Recipes and cooking ideas
Religion– Christianity, Self Help, etc…
More SCIENCE articles on nutrition, obesity, supplements
Sarah Palin type politics- TRUMP supporter

Pro life, Anti-planned parenthood,
NRA supporter, HUNTER

Right wing conservative- Rush Limbaugh

SPORTS– I love football (VIKINGS) and UFC!

 

What do you think? any topics I should cover?

 

Had a good leg and bicep workout too. Kinda a weird combo for me, but I am not ready to have a full blown  ALL LEGS day.

Here’s a bit of what I did–

Deads 95x10x3sets (final set was conventional from the floor)

Bicep hammer curls 20’sx10

DB shoulder press 20’sx10x3sets

Squats 95x20x3sets

barbell curls 45x10x3sets

Knee Extensions 90×20, 115×10+5vmo x3sets

 

I am killer sore already!!

TGIF!!

-Michelle

Hey, hey, hey!!

It’s our final day in the 28 day diet bet contest…needless to say I LOST, lol!

But I feel positive about the next month or two– I’m planning to stay healthy and be more strict on my diet.

 

Anyhow~ now I’m back to doing more GYM ANGEL give-aways!!

Check out the posts on Instagram and Facebook~ You can win a bottle of SLIM ANGEL this week!!

 

Win a bottle of Slim Angel! Your skinny jeans will thank you.
To enter share this give away and comment on picture! 1 winner will be picked every other day this week!‪#‎gymangel‬‪#‎buffisbeautiful‬


Now to catch you up on my past couple days– my last post was about Friday.  Saturday turned out to be a fun day/night.  I got in a really good run and then WHAM, I realized I was sick! I got the flu!!!~

…had a fever, a sore throat and then didn’t move out of bed on Sunday.  Thankfully, I felt much better yesterday- I managed to also ride bike for 20 mins and now today seem to be doing ok but feeling it in my lungs! And now Travis is sick– not fun!

 

So, here’s my plan for the remainder of the week:

T- off rest day

W-lift legs

Th- chest/tri/abs

F-back/shoulders/biceps

Sa- hopefully a run– gotta let my lungs heal a bit before

 

I’m confident I’ll be feeling myself by next week and I plan a “NEW START” for then…Hope you are excited for fall like me!

Love,

Michelle

P.s. Here’s the diet bet post from today

Day 28~

Check out today’s suggested workout- Abs Video SlimChick:http://youtu.be/A62n6LYqVog

Want to find out more about my Hormonal Timing System and take your fitness to the next level? Consider purchasing my Books & Training Bundle which will introduce you to the HT concepts and take you from beginner workouts to a more advance routine to build your buff body.http://buffmother.com/product/training-bundle/.

Today’s Personal Challenge

Gain Mojo!!- Get fired up for the week and months ahead. Plan, set goals, write to do lists, journal your thoughts and prayers, etc…

Today’s Diet Challenge

Today’s Diet Challenge: Eat Eggs

September 18, 2015 1:50 PM

I am starting my own personal 6 week challenge on Monday.  I have complete faith that I’ll stay healthy through it and I will emerge feeling more like myself!

The last 4 weeks of the 6 will be a 4 week contest for us here in the RR during that time– Oct 5th looks to be a good START date for that!

 

I like the 4 week contests because they are long enough to see results but short enough to keep people engaged!  The workout program will be fun and good for pretty much all fitness levels~ I’m excited to get some ACTION back here in the Rally Room.

I plan to make a good PUSH to get more busy with my BuffMother business during the next 6 weeks too– People love getting fit in the FALL!! And so do I, it’s so much easier to workout when life is in routine and it’s not so HOT!!

 

I have some fun items to promote too– we’ll be launching a new app, we are going to be getting a workout program up on bodyspace and I’m going to be working with a video editor to put up more engaging videos on my YOU TUBE channel.  Plus, I’ll keep being a spokes model for Gym Angel and Fitmark bags ambassador.

 

 

I’m really glad today is FRIDAY.  This week has been so weird! The flu has been “lingering”, but I’ve been trying to ignore it the past couple days.  I got in my leg workout on Wed. and yesterday opted to go for a run instead of doing a lifting workout since my neck has been stiff from the flu.  I’m really sore all over from the sprints I threw in at the end of my run– sheesh! Running fast works!!  Been trying to eat more protein to combat the soreness…here’s what I cooked for dinner last night.  Our family ate all of it!

And  here’s my leg workout from Wed– almost a “normal one” finally:

Today the plan is to get in an upperbody lifting workout…not sure though, DH and I have to go look at cars. He’s still without one– we are horrible at car shopping…The idea came up to day about LEASING a vehicle instead of buying. That’s an idea we’ll look into– not sure I can swollow a monthly payment for something I’ll never own?? I’m sure we’ll figure it out soon!

 

The other GREAT thing about today being FRIDAY is football!! My son is playing tonight in the Gravette HS game against Jay, OK.  It’s kinda weird to play an out of state team, but really they are only about 35 mins away from us. I’m hoping he’ll play well….I think he’s had a little tish of the flu this week too.  I certainly wouldn’t be up for playing footbal the way I’ve been feeling.

 

Anyhow, I’m off to car shop!

Talk to you tomorrow~

Michelle

The first day of fall is officially on WED, so I’m getting a bit of a head-start

I’ve taken some time to create a 6 week Fall Fit plan for myself– I’ll assess how the first 2 weeks go and may adjust–  here are my first 2 weeks~

 

Phase 1

“Boosting”

2day split

4 lifting

4 intervals

 

Monday Tuesday Wednesday Thurs Fri Sat Sun
Week 1 Lift Upper

Intervals

Lift Lower Body

ABS

 

Intervals

ABS

 

Lift Upper

Intervals

Lift Lower Body

ABS

 

Intervals

ABS

 

Off
Week 2 Lift Upper

Intervals

Lift Lower Body

ABS

 

Intervals

ABS

 

Lift Upper

Intervals

Lift Lower Body

ABS

 

Intervals

ABS

 

Off

 

 

Exercise DATE        
Upper body day          
Bench Press or Chest Press lbs.        
4×10,6,6,6 reps.        
Incline DB Press lbs.        
4×8,6,6,6 reps.        
Cable Flys bowflex flys lbs.        
3×6 reps.        
DB Lat Row lbs.        
4×10,6,6,6 reps.        
Pull ups (inverted) lbs.        
3xfailure close grip focus on full stretch reps.        
Bent over BB rows lbs.        
4×10,6,6,6 reps.        
Seated Rows- on bowflex lbs.        
3×10 reps.        
Leg Day          
Squats lbs.        
3×10 reps.        
Dead Lifts- romainian lbs.        
3×8 reps        
Walking Lunges lbs.        
2x15steps reps.        
Hip UPS – weighted lbs.        
3×8 reps        
Bulgarians (think front leg) lbs.        
3×8 reps        
Leg Curls feet flexed, straight and close lbs.        
4×8 reps.        
Leg Extensions- can pair with leg curls lbs.        
4x feet straight 8,6,6,4+ 2 sets toes out x10reps reps        
Calf Raises toes straight- can pair these with another exercise lbs.        
4×10,8,6,10 reps.        

 

 

The program is intense especially since I’m coming off being sick, hoping having the “PLAN” in place will help me be more determined to get it done no matter what.  I’m going to print it off and put up on the wall in my workout room.  That way I’ll have it top of mind at all times!

 

In addition to the workouts, my diet will be much more about eating to perform. I plan to strictly follow my 5-4-3-2-1 program and ignore the boosting scale numbers. I really need to fuel my body right now and with the workouts RECOVERY is vital!

 

I sure hope all of you had a nice weekend like we did. Gunner’s game went well, he played great when he was in…he’s just a 10th grader so most of the playing time goes to 11th and 12th graders.  Anyhow, he had several tackles and his team had a come back win! It was a fun game to watch!!  He’s got a JV game tonight in Jay, OK…so we’ll head there to watch. He’ll play the whole game for that team.

 

We also did some car shopping, on Friday we test drove a Range Rover– it was nice but, not the right fit. Now DH is looking at BMW’s. There are quite a few really nice used ones around.

 

As for my workouts this weekend, the only one I got done was an interval run on the treadmill yesterday (5x’s 2 or 3 hard mins @8mph with recovery at 6mph). It felt good, but I was EXHAUSTED the rest of the day from it!

 

Well, time for me to roll, I’ll write more after I get my workout done!

Let’s have a killer week!!

-Michelle

Day 1 of my 6 week challenge was a success~

Bench
45×10
95×6
115x6x2sets
Incline DB Press
20’sx8
25’sx6x3sets
Bowflex flys
100×6
120x6x2sets
KB Lat row
40×10
40 x6 x3sets
Inverted pull ups
3sets of 10
Bent over Rows
45×10
95×6 x3sets
Bowflex rows
120 x10x3sets

 

Then I finished with 10 mins of intervals on the bike– pushed it fast for 3 x1min during the 10 mins and then called it good~

All in all I was happy with the workout, and excited to see improvement over the next couple weeks.

Eating– woke up really late today 11am- still recovering from being sick

 

First meal was basically lunch

Noon

M1:eggs 3 on 1 piece of toast (no butter)

coffee 2 cups with half and half

1P, 1F, 1C

 

Workout @2:30pm- lifted upper + 10 min intervals on bike (ran out of energy)

 

4:30pm

M2:talapia 3oz

cheese burger 4oz with bbq and pickles

2P, 1F, 1G, .5C

Drove to Jay, OK for Gunner’s football game

home @8pm- poor guy was sick with a fever/flu during the game and got a nasty bruise on his upper left arm

 

9pm

M3:roast beef 6oz (2P) with bbq sauce

cooked carrot

3 slices sweet potato

onion

2P, 2.5C, 1F, 1G

 

snacks/treats: 1 laffy taffy T- thanks to DH being a stinker!

2 beers (this threw me off- Monday Night football’s fault, lol)

 

Not bad considering I wasn’t counting as closely as I should be, It’s a reminder that CARBS sneak in easily! 1 treat is not much– AND Beer has no place in a buff diet