5k

The past 2 times I’ve ran on the treadmill, I made it my goal to hit the 5K mark, that’s 3.1 miles for ya’ll that arn’t runners 🙂  It’s further than the 20 mins I normally run.  Saturday, I covered the distance in 25mins, so naturally yesterday I had to try to beat that mark.  I did it in 24:37.  I was running intervals during that time so it wasn’t a steady pace, but all in all I’m happy with that for the circumstances.  The long-term goal is to be back under 20 mins for a real outside 5K.  I may run one this spring??  Not sure on that, lol!  I like running races.

I also caught up on my JUMPSTART exercises. I did Bicep curls and Step Ups plus thew in some bench dips and pull ups. Then I stretched a bit. I was really stiff yesterday.   AS written on my POA I did do measurements and pictures. Both of which were BLAH but good to have for a starting point of this buffing phase. I’ll plan to take pics and stats again in 2 weeks.  I EXPECT to see some changes!  If you are curious about the pics they are in my private Team BuffMother group.  My goal is to be 136 by Feb 1.  Time to hit it a bit harder!!

Speaking of hitting it harder….I get many questions from beginners on where to start. Well I have several thoughts on this, but a very simple idea is to start by doing 10 of our Jumpstart exercises every other day… on the off days do some walking or running or other cardio type exercise you enjoy and that’s easy on your joints.

 

Plan of Attack- POA

For several years I blogged almost daily.  Many of those are here in my public archive, but many more were also in our private women’s only TEAM BUFFMOTHER RALLY ROOM.  I was in the habit of doing a weekly POA (plan of attack) and preached it to my clients.  With life moving to the use of phones over computers that changed.  I loathe typing on my phone, and I got away from posting blog behind the computer because I was simply not on it as much nor were others. There was not as much motivation to post since very few members of my TEAM read it anyhow.  Well, that was wrong of me to think that. I NEED IT! I need to write. I need to express my thoughts onto paper daily.  I am trying to get the habit back.

My workout POA for the week:
Mon- Bike, Lift- arms/abs + booty sandwich, run, stretch, take starting stats and pics for this buffing phase
Tues- Lift @PF back, shoulders, biceps, abs, STAIRMILLWed- Lift Legs, stretch
Thurs- run
Fri- Lift @PF- mish mosh of machines- and intervals on ARC
Sat- Lift Chest/Triceps and ABS plus run
Sun- off

All that plus training several clients, working on my taxes, basketball games and other life stuff.

What is your POA for the week??

Keep working it, it works, Michelle

 

Seek and you will find

I have been SEEKING this year.

Matthew 7:7-8: Ask, and it shall be given you; seek, and ye shall find; knock, and it shall be opened unto you: 8 For every one that asketh receiveth; and he that seeketh findeth; and to him that knocketh it shall be opened.

Looking, thinking, digging deep, praying and truly SEEKING to find what road to take next in my journey.  At this point I have found 2 things-

#1 I need to leave behind some of the old in order to make room for the new
#2 I need to make my life a bit more private by limiting and adjusting my social media

I’ll keep pushing into SEEKING as I am still looking, but at least I can take action on somethings until then.

Workouts this week have been:
Monday: Back, shoulders and some legs @gym +Stretch and Slip-drill Abs
Tuesday: Hills + sprints run outside +Stretch and Bulgarians
Today is Legs!! YAY!! and Shoulder Press

 

HAVE YOU been doing our JUMPSTART CHALLENGE exercises?? I post them daily on social media, just jump in and do them with us!! Also, please comment that you did it when complete.

I have been cleaning all afternoon.  Got my office clean, the entryway floor mopped, and the Christmas tree down!! I have to finish with the workout room.  It need to keep it clean for my clients.  If you would like to train with me here’s more info http://buffmother.com/shop/personal-training/

Life is looking up!
Have a great HUMP DAY!

Love, Michelle

16 exercises, done! and movie reviews

The workout I did on Thursday was to film the remainder of the Jumpstart challenge exercise demo videos.  I have really enjoyed seeing so many of you post your accountability! I’d say in total we have at least 20 people 8/8 on their challenge to this point!! Way to go!!

Week #1 of 2017 has been a win for me in regards to diet and exercise.  I’ve also started really digging into what I’d like to do with my business in 2017.  There are so many options out there each one has it’s benefits but all of them include HARD work!! I think I am really ready to work HARDER this year.  I feel my passion rising and a desire to do something great burning in my soul.  Yesterday I spoke to a lady about a head trainer opportunity. It’s more than just a head trainer though it’s that combined with a location manager.  Anyhow, the most interesting part of the conversation was the physical fitness test requirements for the job. They require a video of the following~

To be completed in 15 minutes:
• 25 Full Burpees (chest to ground)
• 25 Pushups on toes (unbroken) (chest to ground)
• 5 Pullups from dead hang (unbroken) (no kipping)
• 75 Jump squats (to parallel)
• .5 Mile Run
• 25 Double Unders (unbroken)
To be honest, I didn’t even know what double unders were until I googled it, lol!  I certainly am not the biggest jump-roper ever but I can do some double unders, but not 25 in a row!  All the other items are fine, but if you know me they are not my workout style.
The call inspired me to get after some of the moves yesterday. I did a bunch of the jump squats, probably over 150. I also did all the other moves and practiced my double unders.  TODAY I am so insanely sore in my quads!! WOW!  certainly the CHANGE was CHALLENGING to my body!
I also ran intervals on the treadmill and did a solid splits stretching session. During that time I was able to balance away from the wall in a split for the first time ever!   FUN!!
Last night the girls and I watched “GREATER”.
Michelle Berger’s movie rating system-
GREATER 4/5 stars
  • story 5/5 this was a true story, true stories always are high rated in my book
  • casting 4/5 very good for the small budget of the film, rating of a 4 was for Burlsworth. It was very apparent that the actor was NOT a football player
  • message 5/5 God is GREATER, the story went full circle through doubt to trust
  • writing 3/5 the story was a bit scattered going from past to present and also I would have liked to have more about Burlsworth as a person
  • directing 4/5 did a great job getting the actors to produce the needed emotions to tell the story
  • acting 4/5 I was impressed that this low budget film had such good acting
  • sound 5/5 perfect, no complaints.  Music was great too!
After that we watched a Hallmark movie “Country Wedding”
Michelle Berger’s movie rating system-

Country Wedding (Hallmark movie) 3/5 stars

  • story 3/5 kind of a fetch and totally predictable from the outset…I did like the unique aspect of the childhood marriage
  • casting 2/5 the lead lady was not right for this story, she didn’t seem to fit the part and chemistry between her and lead man was bad
  • message 4/5 this was actually the best part, it’s that true love does exist as in most Hallmark movies
  • writing 2/5 the story was a bit scattered going from past to present and also I would have liked to have more about Burlsworth as a person
  • directing 3/5 not the greatest, but at least they were able to produce a couple interesting characters
  • acting 3/5 a couple of the lead characters couldn’t act. Leading male was a good actor though.
  • sound 5/5 no complaints, lead character played a singer who could actually sing which was a bonus
Then I tried to watch 3 other movies with my son….
OBLIVION
GANGS OF NEW YORK
TAMMY
we turned off all 3, so I guess they all get a rating of 0/5 from me?

Legs finally…

I honestly don’t know what my deal is with the NEW YEAR…It takes me several days if not weeks after the 1st of the year to get my booty going.  Today, I think I finally did literally and figuratively with a good booty workout!

Warm up bike,  and Jumpstart exercise for today of CHEST PRESS ON BALL 20’sx10x3sets
Conventional Dead lifts 95x10x2sets
Squats 45×10 warm up, 135x10x3
Romainian Dead lifts 135×2
Hip Thrusts BW 10 both-10 each, 135x10x3sets
Knee Extensions (knees been bothering me a bit again– gotta do these to keep it happy!) 115×15
Calf Raises BWx15x2
ABS Between sets hip twists, piked glute raise and a big set of 30 bicep curls x45#

I also did a fun little video about speaking positive– I need to practice this more myself!!

If you are like me an a bit slow on getting your resolutions started, realize it’s all about taking baby steps and it starts in your mind.  Speak that into your life and soon you’ll find that you are taking action!!

Get Buff!! ~Michelle

Jumpstart Challenge

Join the free “Jumpstart” 1 daily exercise challenge–

JUMPSTART your Strength training by doing 1 exercise per day.
JUMPSTART your Momentum
JUMPSTART your Discipline
JUMPSTART your Pride
JUMPSTART your body’s natural Hormone production
JUMPSTART Yourself with this Month long challenge

I’ll post a short video demo of 1 exercise daily and your job is to do it,  then comment that it’s done!! The exercises will be simple moves that need very minimal equipment (dumbbells, a ball, a chair). Join in on the fun and JUMPSTART your fitness! Who’s with me??

DAILY Summary (*I will update as I get videos filmed and uploaded):

  1. Push ups
  2. Squats
  3. Knee ups
  4. Chest Press
  5. Lunges
  6. Adductors
  7. Lat Rows
  8. Dead Lift
  9. Slip-drill Abs
  10. Bulgarians
  11. Shoulder Press
  12. Side Lunge
  13. Pump Ups
  14. Underbutts
  15. Bicep Curls
  16. Step Ups
  17. Ladders on the ball
  18. Hip Ups
  19. Dips- on chair
  20. Calf Raises
  21. Leg Raises for ABS
  22. Booty Pops
  23. Arnolds
  24. Walking Lunges
  25. Dancing Abs
  26. Side Leg Raises
  27. Kick Backs
  28. Ball Leg Curls
  29. Cat and Dogs
  30. Hip Thrusts
  31. Upright Rows

Congrats you are done!! Be sure to comment and share the challenge with your friends!!

ALSO– A Big thanks to my workout wear sponsor “FAITH FIT”
CHECK THEM OUT http://faithfitlife.com

 

Video

Gearing up for 2017– Jumpstart Challenge

We are just a few days from 2017 and I for one am very excited!!

Today I announced our January Challenge….the “Jumpstart” January 1 daily exercise challenge– PLUS toward the end of January I’ll be announcing a BIGGER, longer contest type challenge!! Get ready to get BUFF in 2017!!

Jumpstart January will be all about JUMPSTARTING your strength training by doing 1 exercise per day. I’ll post a short video daily and your job is to do it then comment that it’s done!! The exercises will be simple moves that need very minimal equipment (dumbbells, a ball, a chair or an exercise band). Join in on the fun and JUMPSTART your fitness in 2017!! Who’s with me??

Today I filmed the first 14 days of exercises and I’ll be uploading them to YouTube. I’ll also be promoting them on social media daily.  You won’t miss them 🙂

In other news, yesterday I had a good workout day after having basically taken Tues off.  I say basically because I did train 2 clients which always involves me doing some exercising with them and I did run for about 8 mins of intervals with a client that day.  Yesterday I had a real workout. I ran outside in my tank and pants, it was 65!  It was the first time I had ran on the uneven trail for about 2 months, my joints are certainly telling me so today!  After the run I did a short lifting workout:

PBJ butt sandwich
Bench
Bent over Row
Kettle bell swings
Inverted Pull Ups
One arm KB rows

Then a stretching session– I was certainly a bit tired by this point.

This week I have also been dealing with bladder pain.  Not worried that it’s a UTI but still it’s annoying!  The same cycle day last month (cday10) was when it was bad also– I doubt it’s a coincidence.

Hope you join in on the JUMPSTART CHALLENGE!

Happy New Year, Michelle

Merry Christmas Eve Eve back workout and a run

Hi All!!

Merry Christmas Eve Eve!! I started my day early with a training session with a client then went to the Chiropractor for the first time in 2 years.  I’ve had mid back pain for the past couple months and he cracked it back into place for me– AHH The relief!!  I think what happened was I overdid some on my back bend stretching and bent it out of place.  After the CRACK I got in some last minute Christmas shopping in the rainy cold weather.  Finally got home around 1 then grabbed a quick bite to eat– PIZZA!! Then headed out to the local CV’s grocery store to buy a turkey and tons of other goodies for the weekend.

Once all the errands were done it was time to get in a good solid workout.  I missed my last 2 days of working out, so today was a MUST!!

Warm up Bike 10 mins (did a BuffMother page live video)

Inverted Pull ups
10repsx4 sets
Bent over rows
95x10x3
One arm KB lat rows
40x10x3
Ab Wheel 15, 10
Run intervals– all at 9mph (3, 5, 7, 9, 11, 13, 15, 17) last 6 at 3% grade, recovery at 6mph
Stretched (did a HighT Pro FB live video) for the first half

All in all it was a great Christmas Eve Eve!! Glad to be HOME for the Holidays!!

Enjoy, and GOD BLESS, Michelle

Do you still send out Christmas Cards?

I am thinking about sending out Christmas Cards this year. I think it’s time to reconnect to some of my family with a simple, NON ELECTRONIC, genuine beautiful Christmas Card.

When I was a kid I remember going card shopping with my parents, they poured over boxes trying to find just the right message and images that captured our wishes to our loved one on this most sacred of holidays.  It’s so easy to find cards these days. No trudging to the store in early November to ensure a good selection. And no heartache if the picture you love so much doesn’t have a message that resonates with you.  You now can order online and CUSTOMIZE the message yourself. Check out www.CardsDirect.com for the ones you see here and the ones I show in this little video promo:

Happy Holidays and MERRY Christmas!!

Rootology cured my allergies

Hey!! Just wanted to post quickly about a new supplement I love.  Rootology Rocks!!
The last couple months I’ve been taking Rootology and it’s seriously cured my allergies!!

The great thing about this natural cure is there are no nasty side effects.  Traditional allergie meds left me tired or aggitated with little to no relief. Plus, often times I’d feel dehydrated and get an upset stomach from them.  Rootology has not given me any side effects and the great thing is you don’t have to take it daily. Just take it when you have symptoms and with in minutes, boom, allergies gone!

You seriously should try it! Purchase on their site or on amazon. http://www.rootologyhealth.com/
Here’s a short video~

 

WHAT IS ROOTOLOGY AND HOW DOES IT WORK?

Rootology is a blend of 13 concentrated herbal extracts that support against sneezing, congestion, sinus pressure, runny nose, itchy watery eyes, and headache. Visit here for more info http://www.rootologyhealth.com/

Rootology is BUFFMOTHER APPROVED!
It’s thrifty, good quality, easy to use, impressive and perfect for a healthy family lifestyle.

Pro’s-
natural relief of allergies
quick working
affordable
backed by great science and a great company

Con’s-
In one case, a friend of mine said it made him feel a bit jittery when he took it without food.  I have not felt that at all. If you feel that be sure to take it with food and avoid taking it close to bed time.

The review criteria for Rootology:
Pricing- 5 stars (16.99 for 40)
Quality- 5 stars
Ease of Use- 5 stars
Impression-Practical Stylish- 5 stars
Healthy lifestyle/Family Friendly- 5 stars

BUFFMOTHER APPROVED!

Official Site: http://buffmother.com
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Twitter: https://twitter.com/BuffMother
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Facebook Profile: https://www.facebook.com/buffmother