Category Archives: Blog

Round up- past couple workouts

Thursday evening run on treadmill

All at 2% grade
warm up @ 6mph for 4mins
run hard @ 8mph x1 min recovery @ 6mph x 1 min x 3
run hard @ 9mph x1 min recovery @ 6mph x 1 min x 4 (2 mile mark at 17 mins)
cool down @5mph for 3 mins
Totals: distance 2.25 miles in 20 Mins


Friday workout at the gym

Shoulder press started light use this as warm up
30×10 +10 backwards
40×10  +10 backwards
Lat pulls with v grip- stretching or abs between sets
30×10 single arms
90×10 x3sets
115x10x2 Sets

Super Set
Hip Adductions 50×20, 60×15, 80x10x2sets various positions- leaning forward, sitting back
Hip Abductions 50×20, 60×15, 80x10x2sets

Super set
Leg curls 80x10x2sets, 100×6+80×6, singles 30x10x2sets
Glute kickaback machine 90x10x3sets

Oblique abs machine
50x10x2sets first 1 half motion, 2nd full rom

Leg extensions

Saturday workout- Tramoline jumps and drills for 20 mins interval style

Upcoming: New Store, College, Buff Company, Year End Rear End

Over last 2 years I have blogged/journaled the least amount in my entire adult life.  I blame social media for that, lol.  Pictures and videos, snaps and live posts have taken over and the written blogs have dwindled in my life.  Another thing I know has changed the way I blog was when I opted to shut down my private site due to the inactivity caused by facebook groups being preferred and the ease of access.  We have a very active TEAM BUFFMOTHER! facebook group, but it’s just not the same to blog there for some reason.

I have made blogging “come back” attempts repeatedly, but have failed in those attempts due to various reasons: my computer broke down, my webiste/blog wasn’t loading properly, my time was spent on my phone which I refuse to type on, a resolve to vlog on facebook instead, etc….  SO as you see I had valid excuses 🙂

Today I am starting again.  I am set to finish my college degree this spring by going back after 20+ years to complete 15 credits online. I’m excited and scared about the workload. I’ll be on my computer typing a lot! So why not take 10-15 mins to blog that journey and plus I may just share some of what I am learning with a captive audience of this blog.  In preparation I have really cut back on my business responsibilities and training clients.  I am not taking on new clients a the moment, and haven’t been for the past 6 months or so… I still have several that I’ll keep on training, but I think that workload will be manageable.  My goal is to get through the semester of school ready to hit the ground running in my Corporate Fitness business: Buff Company.  I am certain much of the coursework I am doing will help focus my attack on that goal.

Just in the past couple weeks I’ve taken time to fix up my site a bit- if you are looking to buy anything at the moment I am without a store during the hottest buying season of the year.  My timing is perfect!  But I am integrating a new “STORE” system at the moment. I’ll be using Woo-commerce instead of the 1shoppingcart system that I used for the past almost 10 years. Part of the big reason for my switch is the ease of use and the cost. I was paying about $140/month for 1 shopping cart.  Making a business online is NOT CHEAP, trust me!  Everything cost and if you aren’t striving hard to make that money back each month you can get into big time business losses!  My website hosting was being very problematic…I had a VPS that was causing site errors and my site to crash a bunch.  Every time I published anything it would crash. Come to find out HostGator does not recommend VPS hosting for WordPress sites.  Good to find that out after 3 years, lol.   I have now switched it to a more simple WordPress type hosting (that is way cheaper too!) and now hope to be able to integrate some updated features to my site.  I’ll be changing the theme, adding more features and certainly re-organizing information on   Plus I will be re-launching– I had made a free trial site thru Go Daddy but didn’t opt to pay soon enough and they deleted it entirely. It was a loss but I’ll make the new one better.  It will be a site focused on Corporate Fitness.  Which is basically my college degree, it was originally called Corporate and Community fitness. I also have a minor in coaching and nutrition.

This morning I got out a very good, but very old college textbook of mine.  “Concepts of Physical Fitness”  the 8th edition by Charles B. Corbin and Ruth Lindsey with a 1994 copy-write.  Much of the the information talks about goals for our Wellness for the year 2000, lol!  I can honestly tell you those goals have not been accomplished even now in 2017!  I plan to look for an updated version of the textbook for my personal reference and I also need to find a couple other “bargains” on the textbooks I need for my courses.  Textbooks are still way overpriced for books– it’s a crime!

My fitness goals for the month are to do a YEAR END REAR END challenge! It’s all about the booty baby!! We did a my booty challenge in May and I plan to do many of those workouts, plus I plan to also integrate many moves from the Hot Hinney challenge we did a couple years back, my famous “Butt Sandwich” workouts are always fun!!

That’ll be all for now, Catch you on the flip side!




Be thankful to lose 50 pounds


On the top of my mind today are many things.  One of which is WHY some clients really succeed vs. all the others who get mediocre results.  The biggest difference is their THANKFULNESS!! The ones who look for, push into acknowledge and are THANKFUL for every little change that they see or feel, they are the ones who get more changes and BIGGER results.

The clients who complain, find excuses and don’t celebrate the small successes….those clients don’t get the results they desire.

Gratefulness, Thankfulness, Positive outlooks lead to RESULTS!  Focusing on what you can do, Focusing on those who encourage you, Focusing on the small wins, Focusing on never quitting, Focusing on the blessings that you have, etc… One of my current clients Denise of California, she has had amazing success and has lost over 50 pounds in the past 5 months! I attribute much of her success from her thankfulness. She was thankful from day 1, constantly positive, being grateful for the opportunity that was ahead of her and every day since she’s pushed into being thankful. She’s endured many HARD days along the way.  She’s been lonely, upset at the scale, she’s worked through weight loss plateaus but SHE’s Remained Thankful!! That’s the key to her success!

Be thankful for all the little things like:

  • Today I woke up without that sludge feeling
  • Today I don’t have any allergies
  • My headaches have gone away
  • I can see some shape in my arms
  • I can wear a fun workout outfit now
  • I have enough stamina to do a full 30 mins of cardio now
  • I can lift 10 pounds more than I did a month ago
  • My daughter said I look slimmer
  • I am happier and less stressed

This concept of Gratitude and Thankfulness spills over into every area of life.  If you are thankful, God wants to give you more! It only makes sense! When my kids say thanks and act truly grateful for the meals I cook , it makes me want to do it more often.  If they don’t say thanks, or complain that it’s not their favorite, it makes me regret doing it and makes me limit my cooking.

You are in charge of your attitude about things. Get GRATEFUL, Be THANKFUL!!  Always push into what you have and what you can do and what little things you toward the goal. Look for the tiny signs you are heading in the direction you desire and BE blatantly overly thankful and GRATEFUL for them!!  Journal about them, Give praise about them, Boast about them, Get excited because you are on the cusp of your goal.  God will keep giving you more and more if you are truly thankful!!


Sept 18th, 2017

Today, I decided that it’s been far too long since I seriously blogged/journaled.  I used to every day (see the ARCHIVES) and I became quite a good writer and typist because of it. Now I can’t seem to even type 2 words without errors…sheesh. If you don’t use it you lose it. I am thankful that I can regain that ability, and already after typing this I feel progress!!

August is about accountability!

ACCOUNTABILITY August starts today– join in by posting proof of your actions towards your goals with workout pictures, healthy eating photos, status updates about activities accomplished, etc.!! Let’s be accountability partners! Tag me and use hashtag #buffmother so I see your pics!
Post here, in the Rally Room (private FB group), or on Instagram– feel free to tag me or add the hashtag #buffmother or to your post, your support means the world to me.  THANKS!!
“Sow an action and you reap a habit; sow a habit and you reap a character; sow a character and you reap a destiny.” -William James (1842 – 1910 Pioneering American Philosopher)

The Key to your Motivation is to Encourage others!

Booty and Abs workouts

It’s been a busy summer as ususal and workouts have been a bit off for the past couple weeks.  My back/left hip went “out” a bit and so I’ve been taking it easy on my workouts and quit running for a bit.  Overall I think my “just run june” running was to blame for my back issue, running has always seemed to aggravate it.

Today was a new start, I am beginning my buffing phase and determined to get in a good solid month of workouts to finish the summer strong. Today, I did 3 videos.

My Booty – day 1 #1 of series
This workout is the first in our My Booty series. Today is all about big strength moves that hit the glutes and some isolation of the booty
This workout is a super-set (paired exercises done as a circuit)
we stat with a no weight warm up of each exercise
then move into our circuits

Superset #1
high knees

Super set 2
dead lifts
hip ups

3 sets of 10 of each

My BOOTY!! 31 days to better butt

My Booty Day 2 #1 lunge stretches, pike hypertension, hip rotations and hydrants
Do exercises as a circuit

PEPSI 6pack ab workout 
“6 pack of PEPSI” repeat this circuit 3 times

P= Plank: 20 seconds
E= Eccentric abs on ball: 10 reps
P= Pump Ups: 10 reps
S= Slip drill: 10 reps in each stance
I= Itty-bitty ball crunches: 20 reps


What is your point A? (starting point)

What is your point A?  Your starting point…are you a Pre-Beginner, Beginner, Experienced, Advanced or Elite runner?

  1. Pre-Beginner- couch potato, never workouts out, probably never has ran, may not be physically able yet
  2. Beginner- aspires to be in shape, walks, has never really run, but physically can a bit
  3. Experienced- has run in the past, or currently does a bit, but never super serious about it
  4. Advanced- has been a “runner” at some point, probably has been in a race or at least trained for one
  5. Elite- competitive runners, former track athlete, runs races and trains seriously

And What is your point B? what is your GOAL?

100 Abs on Floor full workout follow along

100 abs on the floor full workout follow along

Turkish sit-ups
scissor kicks
leg lifts
lower ab leg lifts
side crunches
Hands-On hamstring sit ups
Hands-On hamstring side sit ups

10 of each full workout follow along for 100 abs
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