December 2015

Holiday fun!!

Christmas time for us is KICKED OFF by Gracie’s birthday fun… her origianal due date was actually Christmas day– she was induced early on Dec. 14th….this year she’ll be 14!! Her golden birthday!!

We kicked off her birthday week last night with a trip to the salon to get her brows waxed.  She’d never had that done before and neither have I.  Anyhow, it was a success!! She was very happy!!

I ended up taking the day off workouts yesterday, I was feeling very tired from my previous 2 workouts and had some tummy problems– so rest was best!!

Anyhow, I wasn’t off work…I worked on a really fun project that we’ll be rolling out in January! I’ll tell you more about it tomorrow! YAY!!

Today’s goal is to do a back/sh/bi workout and some bike– then tomorrow I’ll hit chest/tri’s and do an interval run!

Have a great hump day!


Resolve for 2016

My resolve for 2016 is to blog at least 5 of 7 days per week.  I’ve gotten lax about blogging for several reasons.  NO MORE! It’s time to push into what I know works…

Blogging or Journaling works to help me in so many ways!

It helps clear mental confusion

It holds me accountable

It is a record showing reasons success or failure

It reduces my stress

It helps me be creative

It helps my communication effectiveness

It also helps our TEAM BUFFMOTHER community~ my mission to help others is multiplied many times over by simply blogging consistently.

I’ll also be vlogging a lot more too!!

Hope you join with me in your resolve to blog more~


Birthday complete

Gracie’s 14th birthday celebration is finally over and now I can get onto Christmas!!

been a little lax about workouts the past week…was feeling a little sick and sidetracked from the B-day and LIFE.

Getting geared up now to workout– I think I’ll hit the treddy and the weights a bit.  Afterwards I need to cut my son’s hair, fun times!

I’ll post more tomorrow!!

My house blew up!

Let me recap the past couple weeks…my house has basically blown up— Our upstairs toilet decided to leak into my bathroom– so I have a hole in my bathroom ceiling and our kid’s toilet is still in the process of being fixed.

Then, my washer decided to stop working…I hit the laundry mat last Friday to do 10 loads and have another 10 built up again already!

My garbage disposal also decided to stop working….

Then, my DD decided she wanted her room remodeled for her birthday- so she emptied the entire room into my living room/office area that was already stacked up with Christmas decorations and the new bed-frame for her room. SHEESH, my house mess is driving me crazy!  AND I have yet to get my Christmas tree in the house or do any decorating!  I’m kinda a GRINCH this year…

BUT I AM excited for 2016!!

The new year means new goals, new ventures, new thoughts and purpose.

The past 6 months has been tough on me, I’ve been kinda “lost” in what I want to do with my business and even in my life.  I truly have not enjoyed these first 6 months of being 40…BUT, I’m over it and plan to make 2016 great!

My plan for 2016 is to keep things simple…


  1. Blog almost daily (5 of 7 days),
  2. YouTube focus- Video often…1 produced weekly plus regular vlogs
  3. Do my “BuffMother Approved” business focus (I’ll talk more about this in another post)
  4.  Create new fun training programs and contests


  1. Daily Devotions and Prayer
  2. Focus on Kids goals
  3. Better Diet Focus
  4. and be my most Sexy Self– I do declare that 2016 is “Two thousand SEX-teen!” (I’ll talk more about this in another post)


Anyhow, It’s time for me to roll.  Got a leg workout hanging over my head (EDIT: Opted to rest today) plus all this mess in my house isn’t going to clean itself!

Have a great day!


No weight

I am trying something new…not exactly on purpose. My kids always want to come into my bathroom to weigh on my scale.  A couple weeks ago I got sick of it and told my daughter to just TAKE THE SCALE!  Anyhow, I had all intentions of getting it back down into my bathroom, but it’s now been 16 days that I’ve been without it and NOT WEIGHING myself!!!

It has to be my longest streak on not weighing since before I was a teen. I am one of those people who knows how much I weighed when I was 12, 13, 14, 15, 16, 17, 18, etc….

It’s been a good thing for me at this point because I’ve been really trying to focus on my health vs. my weight.  I’ve gained about 5 pounds of fluff in the past year and the daily reminder of weighing was FRUSTRATING ME!  The extra STRESS may just be raising my cortisol enough to keep me from losing?  Certainly, it’s worth a try to just stay off the scale for a month of my life.

I plan to re-start weighing myself on Jan 1 with a new fresh mindset about it.  My weight will not control me, I will control it!

Chistmas is almost here??

Holy cow, I am behind on this Christmas business, but Not gonna stress it! LOL! The weekend was good, I had a nice bike ride and back workout on Saturday. I just took my time and did some organizing of my workout room between sets. It was nice!

Then yesterday I just chilled out and watched football with DH…it was a good day off.  And the Vikings won!! BONUS!!

Today, I’ve got some work to get done, a nail appt., some shopping to do and plan to lift Chest/Triceps/ABS +interval run when I get home.

Time for a shower, see ya’s!!

Journal It! January!!

Hey ladies!! Hope you are ready for the HOLIDAY!! I am not, but that’s okay…took today off workouts to focus on cleaning and decorating.  I am SLOW going, ha!! Keep getting distracted by big messes and big projects.

I am now resolved that my washer is NOT REPAIRABLE.  I will have to buy one– Guess that’s my Christmas present, HA!!

ON to my title– the focus for January is “JOURNAL IT”.  I’ve been striving to blog more, but I noticed I have also not been journailing my workouts much. Nor have many of you…so the focus will be to JOURNAL IT!! take time to journal your workouts and diet, it truly helps you be successful!!

That’s all for now, gotta go shower before the DH gets home

Chillin’ this Crazy Holiday~

So, workouts have been steady yet mostly RUNS these past several days…which is fine, because I am on PAUSE until JAN 1, lol!
Guess what?? I broke down and weighed today– It had been a full month since I hit the scale.  I weighed in 3 pounds up, 141,  so not super happy with that, but also know that number will go down!!  My personal theme for 2016 is Two-Thousand-SEX-Teen!! Yep that’s right, SEX-teen!! It’s all about getting my SEXY back this year!!
I’ll be posting lots about that over the next few weeks and I’ll a TEAM BUFFMOTHER 70 days to SEXY contest starting toward the end of January!
Our house got struck by Lightning on Saturday, so add that to the already “broken” items…my January will be spent in FIX UP mode.  Thankfully the strike was not direct, the direct strike was to a HUGE oak tree that is now in 1million pieces around our yard.   We are all safe and ended up with little damage, just a bashed in garage and the upstairs heating/ac unit won’t work.  Not bad considering!!
Travis and I are going OUT on NYE!! Should be a fun time with good friends!  We are excited!!  Lot’s of DANCING will happen!!
Well, have a good last couple days of 2015!! I plan to FINISH IT STRONG!!
Love ya,
p.s. Our Focus for January is “JOURNAL IT”.
the Private Women’s Only site is the best place to JOURNAL!! It’s free check out!!
I’ve been striving to blog more, but I noticed I have also not been journaling my workouts much. Nor have many of you…so the focus will be to JOURNAL IT!! take time to journal your workouts and diet, it truly helps you be successful!!
If you are a “paper person” you can still join in by snapping a picture of your workout journal and posting it for your accountability.


the word Obsessed has been floating around the Rally Room a lot this week.  AND I have to admit, I have not been the most OBSESSED person when it comes to my diet, workouts and mindset over the past several years.  I’m more about MODERATION, LIFESTYLE and KEEPING FITNESS A PART OF MY LIFE vs. MAKING IT MY LIFE.

Well, that’s gonna change!

I’m gonna go all in! Bring on”FITNESS OBSESSED MICHELLE” for the next season of my life!  I’m telling you this as a warning, HA!!  When I unleash this my OBSESSIVE BEAST it’s crazy and competitive and compulsive and unrelenting!

I WILL BE TOTALLY OBSESSED WITH FITNESS/DIET/EXERCISE to become my most SEXY SELF!!  When it comes to my body, I will be….

  • absorbed
  • dominated
  • gripped
  • caught up
  • haunted
  • distracted
  • hung up
  • preoccupied
  • immersed
  • beset
  • in the grip
  • infatuated
  • fixated
  • having a one-track mind


  • detached
  • indifferent
  • aloof
  • unconcerned
  • disinterested
  • uncaring
  • apathetic
  • impassive

The last time I remember being totally obsessed was prior to a trip to VEGAS in 2010.  BEFORE that it was for a figure contest or a photo-shoot, but the BIGGEST time I was OBSESSED was for about 2 years….from the time I started training hard at the gym after my twins Oct 2003 thru Oct 2005.  I was an OBSESSED BEAST!

For now, Jan 1 until April 1 is my committed time frame to be totally OBSESSED!! We’ll see where that takes ME and YOU (yep, that’s right I plan to infect you!!) HA!!


Chest Triceps Abs and intervals done

Hey all, using the 6 weeks to sexy workout plan

today is cycle day 4, started buffing today– 141.4 was weight

Warm up– bike 8 mins

Aerosmith “DREAM ON”

45×10 warm up; 95x10x3sets

Knee ups- 15 reps x 2sets

Push ups
on floor x15, on handles x10, pigeon toe on handles x10

Hanging knee ups x10repsx 2sets

Incline flys

sit ups on ball 15 reps x 2sets

Tricep Extensions

Oblique twist x10 reps and lower ab leg lifts x10

Standing over head tri extension (couldn’t do kickbacks due to sore elbow and wrist)


Hip movements between sets–

ran intervals on treadmill

6.4 easy and 8.4 hard (3,5,7,9,11,13, 15= 7 hard mins)16:18 hit 2 mile mark, however didn’t have 2% incline on until 5 mins in. 2.4 mi total at 20min total

Good workout considering I was really weak, in a rush and took some thermo fuel on empty tummy, felt a bit sick from that

Starting back workout frequency tips

When starting back at working out I recommend the every other day rule– workout, off, workout, off, workout, off– this is what I call, “Getting in shape, to get into shape”

After 3 to 4 weeks as your body gets more fit, shift to 2 days on, 1 day off: workout, workout, off, workout, workout off– this is where you’ll start seeing more changes

Then after a couple months- you can consider going to a 3 days on, 1 day off: workout, workout, workout, off— to accelerate your results!

All in all, I don’t recommend working out for more than 6 days in a row– we all need a day off once a week.  BUT, sometimes you’ll see me do a CHALLENGE to  do EVERY DAY workouts– it’s more of a mental CHALLENGE that helps change our mindsets and habits. Throughout those challenges you’ll notice that some of the days just 11 mins of “something” is all I can muster, which almost a rest day.

Hope that helps!

The Key to your Motivation is to Encourage others!

2 Day Split Basic Workout Program

2 Day Split Basic Workout Program- we’ve used this plan for the first 2 week phase of our 4 week FireCrackin’ HOT challenge (FCH)

Monday- Legs

Tuesday- Upper Body and Intervals

Wednesday- Off

Thursday- Legs

Friday- Upper Body

Saturday- Intervals

Sunday- OFF

Repeat Weekly

Leg   Day
set   1
set   3
10 min
Warm up
 3×6 (boosting)
sets of squats
Dead   Lifts
3×6 (boosting)
sets of dead lifts
Leg   Extensions
 3×6 (boosting)
sets of leg exts
Leg   Curls
 3×6 (boosting)
sets of leg curls
Walking   Lunges


Upper body Day
set 1
set 3
10   min
Warm   up
Bench/Chest Press
3×6 (boosting)
sets of bench
Pull ups
3×6 (boosting)
sets of pull ups
3×6 (boosting)
sets of Flys
3×6 (boosting)
sets of Rows
2x15reps or

BUFFING PACE- Continual motion, keep hear rate high. Do a set of lifting, a set of abs, a set of lifting, etc…Little to no rest–FAST EXERCISE, but keep it as heavy as you can.  Challenge= CHANGE

BOOSTING PACE- More relaxed but heavier.  Do a set of lifting, followed by a short set of abs, plus take 1 min of rest, then do your next set of lifting…RECOVER between lifting sets and CHALLENGE yourself to lift heavy!

Abs ideas= knee ups on bench, vacuums, cats/dogs, walking/standing high knees, abs on  a ball, crunches, decline cruches, ab machines, etc…

STARTING place- workout POA and video

Are you looking for a Place to start?

STARTING place- workout POA and video

This is what I’d do:

Mon: lower body*
Tue: upper body** and intervals (harder 1 min; easy 1 min for 20 mins total)
Wed: off/active rest
Thur:lower body
Fri: upper body and intervals
Sa: steady cardio (20-40mins)
Sun: off



*Beginner Buffing Lower body Workout Day

Lower body Circuit – do the following exercises in the order listed, complete the entire list 3 times:

1. DB Squats- 15 reps
2. Calf raises – 10 reps
3. Stationary Lunges -10 reps
4. Crunches- 15 reps
5. Dead lifts- 15 reps
6. laying side leg lifts- 15 reps
7. abs knee ups on chair

REPEAT these 7 exercises 3 times

+ optional Aerobic exercise- 20 mins of something ….walking, marching in place, riding a bike, etc…


Here is the video:





**Beginner Buffing Upper body Workout Day

Upper body Circuit – do the following exercises in the order listed, complete the entire list 3 times:

1. Push ups on Knees as many as you can do

2. Rows- Bent over holding DB’s – 10 repetitions

3. Chair dips- knees bent as many as you can do

4. Shoulder press- standing- 10 repetitions

5. Bicep curl-10 repetitions

6. Tricep extensions- 10 repetitions

7. abs knee ups on chair

8. lateral shoulder raises- 10 reps

REPEAT these 8 exercises 3 times

+INTERVALS Aerobic exercise with 6 “spurts” of harder exercise 30 to 60sec- 20 mins of total ….walking with jogging, marching in place with jumping, riding a bike with spurts of harder resistance, etc…


Here is the VIDEO of the upper body circuit:

The Key to your Motivation is to Encourage others!

0 week SuperSTAR Success– Feb 1st thru April 10th

10 week SuperSTAR Success– Feb 1st thru April 10th, 70 days to SEXY! the 2016SSS contest! PLEASE~ Sign up on

Prep week starts Jan 25th– this is where we get you ready to rock the 10 weeks.  Get support items in place, food prep, support prep, workout program, etc…

Contestant Email sent 1-23-16

Thanks so much for signing up for the  the 2016 Super STAR Success (SSS) contest!!  All contestants can use the code SSS16 to save 35% off in my shop.

There are 2 place you can participate:

  1. within
  2. within our secret private TEAM BuffMother! FaceBook Group

If you have not yet, Be sure to get registered/approved on the site(s) as a member ASAP!!
Both areas are FREE, private and women’s only! A “premium” VIP membership upgrade is available within our Rally Room. “VIP’s” Get access to extra support, downloads, features and coaching.

The base-line recommended support material for this contest is my 10 week SuperSTAR Success journal.…ar-succeess-journal/

However, I’d highly recommend investing in the full BUNDLE pack. You will be equipped with a few amazing workout program options, my books: Hormonal Timing and After Baby Abs

VIP’s in FREE access to the free download of the SSS 10 week journal.Located here:

The 10 week contest that starts Feb 1st, 2016~  Ending on April 10th. Please help us spread the word, we want as many ladies involved as possible.  To sign up have them go to

Over the next few days, I’ll be sharing much more “get ready” info…
Then once the contest starts you’ll be getting 1 or 2 emails weekly to help keep you focused~

**To ensure delivery please add to your safe sender
list and address book **

NOW is the time to for you to become a SUPERSTAR SUCCESS!!!
Let’s DO IT!!!
p.s. Remember All contestants can use the code SSS16 to save 35% off in my shop.

Feb 1- Week 1: days 1-7

Feb 8- Week 2: days 8-14

Feb 15- Week 3: days 15-21

Feb 22- Week 4: days 22-28

Feb 29- Week 5: days 29-35

March 7- Week 6: days 36-42

March 14- Week 7: days 43-49

March 21- Week 8: days 50-56

March 28- Week 9: days 57-63

April 4th- Week 10…finish strong! days 64-70

April 10th- LAST DAY: day 70

April 15th- Friday: Final Entry Due

April 20th- Wednesday: Winners Announced

P.S. I’ll add to this with more info over the next few days!! It’s so exciting!! It will be great!

Testoserone and treatment options

Testosterone is commonly thought of as THE MAN HORMONE and yes, it is the predominant sex hormone in men. But women do also have testosterone.  In both sexes it is responsible for sex drive, muscle tone, confidence, energy, stamina, bone health, restful sleep, etc…

What are “normal levels” of testosterone?

Normal levels of testosterone are quantified according to age and sex. The RANGE of what is normal varies quite a bit.  Looking around at men, you can see that just by observation.  20 year old men can be muscular or quite slight or even quite chubby.   That truly shows how much NORMAL varies. The same holds true for female “normal” testosterone levels. I’d rather talk about OPTIMAL testosterone levels than normal.

In my personal experience, at the age of 37 I was told I had “higher” than normal testosterone levels by my doctor. BUT consider this…my level was being compared to other women of the same age.  Many women at 37 are NOT LIKE ME.  I had spent the last 10 years of my life creating an optimal environment for testosterone in my body. I ate things to produce more testosterone, I took supplements to support my natural production of testosterone and my workout were structured to produce the most amount of testosterone I could naturally.

SO of course my Testosterone was higher than that of a normal 37 year old woman. But was it OPTIMAL, yes! I felt great at that time in my life, had low bodyfat, high confidence, great libido, nice muscle definition and great energy!

Optimal levels of testosterone are typically found in young adulthood.  Once a person hits the age of 30 testosterone levels decrease by at least 1% a year due to aging.  That means that by the age of 50 a man is at least 20% less than optimal? Doesn’t sound like much fun! 

I would advise anyone feeling symptoms of low testosterone to consider the possibility that your levels may need some boosting.


What are some of the symptoms of low testosterone?

Symptoms that may affect females include:

  • lack of menstruation
  • slow or absent breast growth
  • hot flashes
  • loss of body hair
  • low or absent sex drive
  • milky discharge from your breasts

Symptoms that may affect males include:

  • loss of body hair
  • muscle loss
  • abnormal breast growth
  • reduced growth of penis and testicles
  • erectile dysfunction
  • osteoporosis
  • low or absent sex drive
  • infertility
  • fatigue
  • hot flashes
  • difficulty concentrating

How do I determine whether I might have low testosterone?

You can get blood or saliva testing done to determine if you have low testosterone. HOWEVER, Your doctor will typically test for more than just your testosterone levels.

They should test for follicle-stimulating hormone (FSH) and luteinizing hormone (LH) along with your thryroid (TSH, fT3, fT4, TPO) and possibly prolactin and iron. Female/Male Saliva Profile I, includes estradiol, progesterone, testosterone, DHEA-S and cortisol. This will give you an overall sense of hormonal balance or imbalance as these five hormones work closely together.

Once the test results come in the levels will be compared to NORMAL RANGES.  Many horomone speciality doctors will also compare your levels to that of an OPTIMAL male/female range– someone who is at the age of 25 to 30 instead of your chronological age.

If you are medically diagnosed with hypoganadism your doctor will explore the option of testosterone therapy.

What is hypogonadism?

The causes of primary hypogonadism include:

  • autoimmune disorders, such as Addison’s disease and hypoparathyroidism
  • genetic disorders, such as Turner syndrome and Klinefelter syndrome
  • severe infections
  • liver and kidney diseases
  • undescended testes
  • hemochromatosis, which happens when your body absorbs too much iron
  • radiation exposure
  • surgery on your sex organs

Secondary, hypogonadism may be due to:

  • genetic disorders, such as Kallmann syndrome (abnormal hypothalamic development)
  • infections, including HIV and AIDS
  • pituitary disorders
  • inflammatory diseases, including sarcoidosis, tuberculosis, and histiocytosis
  • obesity
  • rapid weight loss
  • nutritional deficiencies
  • use of steroids or opiates (especially long-term usage)
  • brain surgery
  • radiation exposure
  • injury to your pituitary gland or hypothalamus
  • a tumor in or near your pituitary gland

What are some of the treatment options for men who have been diagnosed with Low T?

Natural Remedies:

Eat foods that help stimulate production- Healthy fats (think avocado, coconut, nuts- pine and walnut, olives.  Eat plenty of protein- Eggs, Beef, Chicken, Fish, Protein powders. And GREENS, be like Popeye and eat spinach!!

Do workouts that stimulate production- heavy weight training, interval training, sprints, plyos
Get plenty of SLEEP
Maintain a healthy weight

TAKE SUPPLEMENTS that BOOST production of Testosterone, here are just a few:

DHEA, Vitamin D3, Omega 3-6-9’s, Branch Chain Amino Acids and Protein supplements.

Boron Citrate Boron was shown increasing plasma free testosterone.

Fenugreek Extract is an herb that has been used in traditional Indian medicine for many years. This aromatic spice who’s properties have been show to support libido and testosterone function

Rhodiola Rosea It has been shown to alleviate your stress and oxidative stress in your body, while it improves your immunity, energy, and sexual libido.

Tynanthus panurensis is a large woody vine. It’s bark has antioxidant and anti-inflammatory PLUS has an aphrodisiac activity is considered to benefit your sexual libido.

Vitamin B6 gives you energy, protein metabolism, and muscle health. It’s also been proven to be a building block for sex hormones

Vitamin E is a benefit to your testosterone production and your blood circulation. As a strong antioxidant, vitamin E reduces oxidative stress and benefits gene expression in the male reproductive organs.

Has been found to increase serum testosterone, luteinizing hormone, and zinc levels to help improve sexual function.

Doctors can prescribe “Testosterone Replacement Therapy” in the form of Patches, Gels, Creams, Injections or Pellets

What are some of the associated risks with Testosterone therapy?

  • Stimulation of growth of the prostate and possible growth of existing prostate cancer
  • Skin reactions
  • Limiting sperm production and shrinkage of testicles
  • Over production of red blood cells, which can be a contributor to a heart attack
  • Some studies have implicated testosterone in an increase in cardiovascular events.
  • When taking hormone supplementation your body doesn’t shuts down or limits it’s natural production
  • Getting the right balance takes work and in the process often a patient will suffer some side effects.  Weight gain, anger, acne, hair growth (females), excessive body oder, etc…


If I’m a diabetic, have high blood pressure, or am taking any prescription medications, is it safe to take a testosterone boosting supplement?

Most of what is in a natural testosterone boosting supplement is totally safe to intake for any adult, HOWEVER you should always check with your physician in any cases where you are under medical supervision. The same goes for pregnant and nursing mothers. 


Site is now upgraded….last day to join Secret Santa!

HI Ladies!!

Our hosting company just made a huge upgrade to our site. We’ll be adjusting things a bit over the next week, but overall the site should be more PHONE compatible and easier to use!! YAY!!

Also, I wanted to remind you that today is the Last day to join our Team BuffMother Secret Santa gift exchange!! This year we are exchanging Fitness Accessories like lifting gloves, water bottles, head bands, hats, visors, mittens, socks, sleeves, etc… ($25 value). If you’d like to participate email your full name, mailing address and phone number to  deadline for registration is today Dec 1! (women only- and participation means you buy and send a gift to a secret person)

Please let me know what you think of the upgraded site!!


been working on YouTube

Hey ladies…PLEASE, please, please if you have not subscribed to my YOU TUBE please do– we have been working super hard on it the past couple months and it’s my focus for 2016.

I got in another workout today– a run and some butt workouts, did a SUB and part of the HAM booty sandwich

Glad it’s Thursday, but even more glad it’s cycle day 3 today– feeling more like myself



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