5 SIMPLE Tips on How to be “Healthy and Strong”!

5 SIMPLE Tips on How to be “Healthy and Strong”!

1. BUILD your body, do things in your workout that cause your body to become STRONGER!

2. BUILD your nutrient stores…feed your body NUTRIENT DENSE foods and Supplements that support your lifestyle and workouts!

3. FLUSH Toxins! Drink water, eliminate toxic substances from your diet and environment. Plus, Sweat, Exfoliate and Massage toxins out!

4. BE CONSISTENT, not perfect! No one is always perfect, just make several more good decisions than bad on a consistent basis.

5. Be your HEALTH ADVOCATE…After implementing 1-4, if results are Stagnant… seek professional help and keep pushing for answers! No one knows you better than you, keep fighting for Solutions!

Here’s a short rough video where I go over these 5~ https://www.youtube.com/edit?video_id=Wxv9EMbrTRY

Get after your health!!

Love ya,




Determined to start blogging again….

Hey Ya’ll….so sorry I’ve been off the grid a bit with my blog.  Social media is anti-blogging these days.  Just quick checkin’ on Facebook, IG or Snapchat have become my norm.  BUT, I MISS BLOGGING!!  I am now determined to start blogging agian.

One of the reasons I stopped blogging was I got bogged down by the “rules” of blogging.  Needing to put in all the tags, featured pics,etc…MAKE IT PERFECT SYNDROME.  Well, I am over it!

Today I had my first article posted on the MYHighT.com blog~ It’s how to get your GUNZ with 3 simple DB curl variations.http://blog.myhight.com/index.php/2016/09/15/how-to-do-3-bicep-curl-variations/

And today I’m woking on my next article about how Turmeric makes you beautiful.

As for workouts, things are going fine.  I had a bit of an allergy attack on Tuesday, so adjusted my workouts a tish due to that.
Monday- gym day Back, Shoulders, Biceps
Tuesday- ran intervals on treadmill, felt great no ankle pain (sprained it about 3 weeks ago)Wednesday- 20 mins of bike, 30 mins of stretching (I am doing a splits challenge in Oct-Nov…trying to get in the grove for that!)

Today I’ll be doing LEGS!

Eats wise, I’ve been doing well. Trying to stay away from junk and really nutrify myself.
Today I’ve eaten: Kipper Snacks (fish), Cheese burger, onions, pickles, beets, protein shake with flax and spinach in water

Well, gotta roll now~ If you want to connect with me on social media here are my links:

and ON SNAPCHAT, I am buffmother

Official Website: http://BuffMother.com
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Be the change you want in your spouse -marriage tip

So the mantra, “be the change you want to see in the world” is really big right now….
Let’s take it one step further and change that to “be the change you want to see your
Spouse!” all the time as a personal trainer,  I have husbands or wives asked me,  “What can i do
to get my spouse excited about eating healthy,  losing weight and get in shape?”
My answer is …do it yourself,  lead by example, be the change you want to see in them and I bet you pretty
much anything that they’re gonna follow suit!!  They’re going to get inspired.
They’re gonna go start learning along with you. They’re going to see the
results you are having and get jealous for some themselves.  They will think hey he’s looking really good maybe
I should you know get out there and get some work out on myself or lose 15 pounds too!

The great thing about being the CHANGE you want to SEE IN YOUR SPOUSE is that it works for whatever it is you want to see change.
whether it’s fitness, spirituality, being kinder
being a more outgoing
more sexual
more financially responsible
more patient
If you want to see change in your spouse, simply take a little step back to ask, “what can i do to be the change I want to see my spouse?”  Be honest with yourself, are you currently an example they can emulate or are you being a hypocrite?
Take on the change you want them to emulate. Be determined to show them how awesome it is be “that change” and it works!!  It’s applicable to so many different things!!
Be the change yourself!  They’re going to notice, learn and experience through your example.
It might take time, effort and patience but definitely worth it!
Good luck with being your best so your spouse can be their best!!
Please, let me know what you think of this tip below
thank you!

Dating -marriage tip

DATING is another FIT marriage tip for you.  You need to still date your spouse like
they’re your boyfriend or girlfriend!!
You must take the time away from life and just spend time with your spouse. AND it’s got to be just you and your spouse!!  a lot of couples get on in the habit of constantly going out
with other couples on their dates…That is not a DATE!  Going out with other couples is  all good and dandy every now and then but you still need the majority of your dates to be just be you and your spouse.
Dating means taking to connect intimately with your spouse physically, mentally and spiritually. Your not running errands, talking about the kids or your work…instead you should be talking about your life goals, your wishes, dreams and expectations for your future. Special things like that!
Make the time to make sure you go on dates don’t let life get too busy!
Even if you can’t “go out” you CAN do dates at home. Take a night or afternoon where you ON PURPOSE and ANNOUNCE (to the kids) “We are on a DATE” at home.  You must take the time to connect!
Cheers to you having a good marriage and I love you!


Look good for your spouse

Hey it’s Michelle and I’m here another marriage tip for you Look good for your spouse!

it’s very much a two-way street! Ladies and we want our men to look good right?  We need to take it upon ourselves to make an effort to look good.
A lot of times leading by example in this area is the best way to do it!


Try to wear makeup regularly and fix your hair.
Be sure to make an effort to wear nice clothes and hopefully
your husband will follow suit.
Please do this even when you
maybe not even going out ….
For instance, this is my example…. I am not going anywhere tonight. BUT, It’s a Friday night, you know we only have 52
Friday nights a year, so is a good time to take extra effort to look good!!
Put on some makeup, do up that hair a little extra nice…I curled mine today! Which is a pain, but my
husband knows that too!  He knows just looking at me, that I put in the effort to fix my hair the way he like it. He likes my hair curly.  So I’m
going to do it even though it is a pain!  It’s shows him I love him because I’m trying to look good
for him!
Ladies let’s an effort step it up a notch. Let’s try to look good for our husbands and MEN do the
same thing for your wives!!  Let’s get after it and make this world a more beautiful place
because if we all just tried a little harded more we can!  Wouldn’t it be nicer than going to
a Walmart  full of people their pajamas on?
anyway take care!

Pray for your spouse marriage tip

I’m here with another fit marriage tip for you… today’s tip is prayer!  You need to integrate prayer into your marriage, but specifically you need to pray for your spouse!
The book “Power of a Praying Wife” has been a very integral part of my relationship.  A few years into my marriage I got a copy of this book (it wasn’t this one, the original got tattered and torn so I got a new one with a hard cover )!! I read through it and used it over and over and over again!
This book is great because she’s got some real life example stories from her own
marriage, then a prayer and Bible verses that go along with the
prayers. She covers a wide variety of topics including:
  • about his wife
  • his work
  • his finances
  • sexuality
  • spirituality
  • temptation
  • mind
  • health
  • protection
  • reputation
  • relationships

I loved every topic, it hits home in so many different areas not only
in helping change my husband (which I wanted!) but it also change me.
It made me realize so many of the struggles that he’s going through on a daily basis,  that until I read book, I didn’t really understand.  It also opened my eyes as why I was going through so many similar struggles.
Praying to God works and it releases miracles into your life. It releases His love into your marriage. You need to allow Him to work in your life, that happens through prayer.
God wants you to have a great marriage and miracles do happen!! If you i would like a stronger marriage check out this book I highly recommend it!! Stormie Omatian has many other books that are great! Including praying for kids and just all sorts of amazing, amazing and resources.
Please make sure you praying and praying for your spouse. Also, please know that I’m here for you if you have any questions and if you want some personalized interaction simply
just reach out to me.
…and good luck with your marriage!! May it be strong and FIT!
God bless you!  ~Michelle

Your husband’s a little boy- Marriage tip 1/23

“I ain’t your Mamma”….but that doesn’t mean I can’t take care of you!

There is a little boy inside every man (and a little girl inside every woman)…It’s easy to forget but all of us are shy, insecure, needy, helpless, mischievous, playful, annoying, stubborn, etc…. All men are little boys that grew up!

I’ve found that taking a step back to look at my husband as a little boy helps me have more patience, more sympathy and take more time to simply care for him. It’s eased the frustration that comes with thinking “you are a grown man, can’t you take care of it yourself?”

It’s particularly helpful when dealing with the lack of his ability to do basic jobs that a MOM may have once done for her “little boy”….food prep, household chores, laundry, making doctor appointments, etc… AND don’t let me forget to mention when he is sick! Men are certainly little boys when they are sick!

What do you think?

Oh and men don’t forget there  is a little girl inside your amazing wife!

Your husband’s a little boy…‪#‎marriage‬

‪#‎love‬ ‪#‎caring‬ ‪#‎sympathy‬ ‪#‎littleboy‬ ‪#‎childlike‬

1 of 23 marriage tips on my countdown to our 23rd Anniversary

23 FIT Marriage tips series intro

23 FIT Marriage tips series intro
In celebration of my upcoming 23rd anniversary, I am going to be sharing fit marriage tips with you!
Let me know any topics you want me to cover~

I LOVE my new Love shirt…It’s a sexy skew neck t-shirt, that’s perfect for summer. I got mine in Medium, you can get yours here http://www.sammydress.com/product1823345.html?lkid=337576




Where is my motivation this Monday??

Each July, I take some time to look back at my New Year’s Resolutions.  Last week I did just that and realized I am far from accomplishing many of them. Where did my MOTIVATION GO over the past 6 months, lol??

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:




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

BUT, It works if you work it~