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??
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
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.
HALF WAY DONE in the SSS contest!! be sure to fill out the halfway done report in your Success journal– answer questions, be honest and get EXCITED to hit these final 5 weeks harder than the first 5!! Let’s do it!!
Homework for SSS week #6
Halfway done report
WRITE down you food intake 3 days this week(all of it!)
Happy week #6 of our Super STAR Success contest…this week we are going to talk more about DIET!
I know I rarely post what and when I eat…….mostly because I am not a traditional dieter, meal planning doesn’t work for me and neither does eating a set # of times each day. The way I approach it is this…I go through my day, eating when I am hungry. As I go along, I track my “portions” in my head or on the white board on my frig…most of the time aiming for around 5P-4C-3F-2+G-1T. When I eat it I FORCE myself to choose proteins and greens first. The only time I don’t is for my PRE workout meal…that’s when I choose a good complex carb- My favorite is Oatmeal.
Another KEY item about my eating is that I take into consideration my personal biorhythms…I am NOT a morning person! I don’t like eating in the morning at all, but I LOVE eating in the evening!! So instead of fighting my body I work with it. I don’t eat much early in the day and then I am able to eat more in the afternoon and evening.
Now since I am buffing these next 2 weeks…I get a bit stricter on myself. Mostly that means cutting out some CARBS and increasing my GREEN consumption. Also, I usually have to cut out a bit of FAT (I tend to overeat fat) and I like to limit my bread/grain intake and TOTALLY eliminate all Dairy (mostly I don’t have much, since I am lactose intolerant, but it tends to “sneak” into my diet sometimes)
Here are a few samples of how I eat during buffing:
7am- up drink water take supps: NO2, fish oil
8 am- coffee and atkins bar (PENUT BUTTER) PF
11 am- Veggies( asparagus stir fry) with tuna, spicy Sweet and sour sauce, a few cashews PGF
Vitamins post meal
1pm- NO2 supps
2- oatmeal C
4:30 Boca Burger, Apple PC
6:30 Supper- Chicken tenderloins (big portion) with honey mustard sauce and Green Beans 2P C 2G
7-10 pm TEA (decaf herbal: sleepy time, tension tamer, chamomile, etc.)
Totals= 5P, 3C, 3F, 3G
7am- up supps
8 am- eggs (3 whole)PF
11 am- Brussell Sprouts- G
1pm- HUGE salad: Romain, Spinach, olives, carrot, nuts, egg, chicken, cucumbers, pickles, ranch dressing (1/2 serving, just enough to barley help flavor) 2G,P,1F,1/2C
3pm- Oatmeal C
5pm Burger (no bun), a tish of BBQ sauce, sweet potatoe 2P,1/2C,1C
7-10pm Beef Jerky, tea 1P
So that gives you a bit of an idea of how I am going to eat this week
I am off to get some WATER NOW!! Don’t forget to DRINK UP!!
p.s.Mini-Challenge- I LOVE IT, I plan to strut around in my bikini this week despite my pms bloat, hee, hee!!
FYI- eats for today- not the best choices
5P-eggs, protein powder, beef jerky
4C- bread, soy milk, Popsicles(2)
3F- olives, dressing, cashews
2C- cucumber, onions
1T- BUBBLE GUM, lol!!
Supps of interest 10g of fish oil and 10g of vitamin C- to help with back inflammation
HI~ this is just going to be a post that I’ll update throughout the day with my eats- for MY ACCOUNTABILITY
Coffee (2 cups) w/ a bit of milk and sugar
Boca burger- plain P
salmon salad w/cabbage PPGF
BIG! bannana – pre workout C
post workout – NO2 wait 30 mins to eat
steak and toffee (thanks to YOU ALL!! and April, lol) PCF
bud light bottle C
Taco Salad (romain, carrots, olives, ranch, taco sauce, taco meat, tish of cz)
I’d rate the day as a B+, the beer and the toffee were not exactly the greatest choices, lol! But I kept with in my alloted portions and my food timing was good!
SSS contest~~ WEEK #6 Mini-Challenge “try on your bikini DAILY”~
The reasoning behind this challenge is to get you looking at yourself and motivated to take action towards making your bikini look even better on you!!
I know for me trying on bikinis can be fun or painful! Know that you can create a better body…taking action daily and doing the little things will add up!!! BELIEVE you can wear your bikini with confidence and you will soon be strut your stuff on the beach !!!! Know that you can create a better body…taking action daily and doing the little things will add up!!!
BELIEVE you can be confident in your bikini by next summer!!!!
A fun option on this challenge is to take a daily picture of you in your bikini…I’ve done this before and it was very fun!
Get after it and be relentless, we are closing in on the finishing weeks of the SSS contest and I plan on kicking it in!!
This week’s coaching topic is about Belief!! We all have things we believe deeply in. I challenge you to increase your BELIEF level this week!! You need to BELIEVE!
In this video I assign a “homework” task for you… EACH DAY THIS WEEK WRITE AN “I BELIEVE…” STATEMENT IN YOUR JOURNAL DAILY!
Here’s the video:
~I believe… I LOVE YOU ALL!! It is fun to have such great friends like you~ and it is really fun to realize I truly LOVE YOU!!
~I believe… thistles have beautiful flowers Isn’t that amazing…that a horrible icky weed like thistles can have VERY beautiful flowers?! I was running outside today around the yet to be built area of our neighborhood and the lots were full of TALL thistles…and noticed how pretty the purple flowers were on them. God probably made them that way as a reminder that even things (or people) in life that poke us, hurt us, stick us, cut us, etc…. still can produce beautiful flowers!!
~I believe… in the power of REST! In looking back at this week, I had a GREAT one. I took a couple extra days “off” of working out, but made my workout days count and It was great despite it is usually one of my roughest hormonal times (c-days: 19, 20, 21, 22) of the month!!! I am pumped about it~ I followed my own advice and RESTED more than I usually let myself REST and it keep myself HAPPY, unstressed, productive, loving, patient and healthy! In addition to the rest I was a good girl about taking my “boosting” supplements and they always help with keeping my hormones balanced. Soooo, I feel great! and ready to hit my LEG workout today HARD and have another super week of Boosting!!
~I believe… in Adrenalin~ I love thrills and wild rides- watching wild fight, wild sports etc…I am an adrenalin junkie and I’m excited for the adrenalin to come this week!
~I believe… in PURPOSE. WE ALL have a purpose for our lives…do you have a vision of what your’s is? I know mine…it is to HELP WOMEN- as simple as that! I’d like to help every woman in the world have HOPE- I want to share the message that YOU have the power to change YOUR body, life and legacy.Does that sound do-able? LOL! I BELIEVE it is!!Now, I have not always had this VISION for my PURPOSE…it has taken time, effort and GOD’s timing to reveal it in my life. I’ve only had a CLEAR VISION for my purpose for the past 2-3 years. Until then I was searching and honestly more than a little frustrated…I had an uneasy feeling, I knew I was supposed to do something, but WHAT??I really believe that God put me through every part of my life for a reason…even the bad parts. I now see how things that seemed bad at the moment, have turned to work for my favor NOW. I’ve also gained a ton of WISDOM through my struggles and my triumphs. Without the past 32 years of my life I wouldn’t be me and I wouldn’t be ready to attack my PURPOSE.A couple books that helped me in finding my purpose are: the BIBLE, “Reduce me to LOVE” by Joyce Meyer and “The Prayer of Jabez” by Bruce Wilkinson Keep on Believing and keep striving towards your PURPOSE…YOU HAVE ONE!!
~I believe…in PAIN without it we don’t know the joy of being pain free, lol!
NO PAIN, NO GAIN is also true~ if you want results you have to push into some pain…lactic acid pain, the pain of sacrifice, the pain of having to take ANOTHER shower! ON AND ON…. PAIN is an important part of life!I
~I believe… To WIN no one needs to LOSE~I read that statement somewhere last week…and it STRUCK me! I am very competitive, and LOVE to WIN…AND I also LOVE seeing others win. HOWEVER, there are times when I catch myself in a contest with someone wishing that they would LOSE~so I can WIN. I DON’T want to EVER think that way.
That’s why I LOVE that no one has to lose in order for ME to win!! We can all win~ woohoo!
~I believe… in leading by my actions…case in point my workout today. I don’t ask my clients to do anything I am unwilling to do myself. SOOOO…Since, I am on the same workout schedule as one of my clients LISA of NE, I decided to do the same workout as her today. The friendly “competition” really helped push me to excel and be relentless! Thanks LISA!
~I believe… my day was a good one! I am rather sore…I guess that’s what happens when you don’t workout for a week or so, lol!
I believe in relationships…we are made for this purpose. The reason God created man was so he could have “relationship”…that is AMAZING! And makes me realize that the HAPPIEST times of my life have been when I am actively seek out relationships with other people. I am a very independent person and have at times a tendency to isolate myself from interacting with others. It is my natural “I can do it better by myself” attitude. However, it is not very fun nor is it very rewarding when others are not involved in the process or the reward. That’s why I love the Rally Room! It keeps me in relationship with others and gives me a place to easily give my energy away through encouraging others!! I love the RELATIONSHIPS I have been blessed with in TEAM BUFFMOTHER!!
Some GREAT Belief Quotes:
Mark 11:23,24 Jesus said ” I tell you the truth, if anyone says to this Mountain, ‘Go throw yourself into the sea’ and does not doubt in his heart but believes that what he says will happen, it will be done for him. Therefore, I tell you, whatever you ask for in prayer, believe that you have received it and it will be yours.”
“You’ve got to believe you’ve got it, before you get it”- Joyce Meyer
“As long as people believe in absurdities, they will continue to commit atrocities.” -Voltaire
“When someone shows you who they are, believe them the first time.”-Oprah
“God didn’t have time to make a nobody, only a somebody.I believe that each of us has God-given talents within us waiting to be brought to fruition.”~Mary Kay Ash
“Four things for success: work and pray, think and believe.”
-Norman Vincent Peale
“You can do it if you believe you can!”-Napoleon Hill
SSS Week #5 Mini Challenge- Workout With Someone!!
Well this is week #5 already in the SSS contest~ AND so many of you are really kicking tail… This week we have a bottle of REGEN PM (sleep recovery supplement) to give away to whoever posts the most about “workout buddies”– use tag #buffmother and #workoutbuddy
Our mini challenge for the week to “workout with someone” this week. Fitness is a fun, healthy activity for you to enjoy with friends, family, husbands, kids, new acquaintances, etc….
I know many of you regularly workout with partners, but many of us often go it alone. WELL this week I challenge all of you in the SSS to workout with someone at least once this week!!!
GET it Booked NOW and have FUN!!!
p.s. Here’s a summary of the info coming your way this week– be sure to stay connected via my blog on www.buffmother.com!!
I’ve had a ton of requests for more workout videos demonstrating an actual workout for an experienced level lifter who is in their BOOSTING phase. The Boosting phase is all about lifting HEAVY with good recovery between sets. The goal is to take about 2 minutes between each set.
SSS Week #3 Mini Challenge- 100 lunges a day!! Your mini challenge if you choose to accept it is to do 100 lunges each day this week!! That’s 100 total, so 50 each leg.
This week’s mini-challenge is one of MY FAVORITES!! To do 100 lunges a day takes mental and physical determination~ BUT I know you can do it!!!!
the way I approach the lunges are to use a VARIETY of types of lunges and to not get over zealous the first few days of the week Most days I will opt to do just body weight lunges, but on my leg days I’ll add weight for sure.
On leg days- I HIT my lunges hard with WEIGHTS
Weighted walking ones- weight on back or holding DB’s
Super booty smith lunges
On non-leg days – I do body weight lunges mostly of the walking or stationary ones.
Smith Lunges (alternating starting leg)
Bent over leg curls
Keep up the GREAT focus,
As for my workout, I Got it done, despite…feeling like I was a big weakling. I have a photoshoot tomorrow and I typically deplete myself for shoots because I like looking ripped and small…since we all know the camera adds 15 pounds
Here is my measly workout:
warm up 13 mins r-bike
Hammer bicep curls
45×8…I hate bicep curls!
in front 45×10
Barbell bicep curls
lower back extensions 2×12
knee ups on roman chair 25
knee ups on bench 30
80x10x2 full extension
90×10 super squeeze at end
13 mins on elliptical- high resistance focus on glutes – only 2 hard intervals in there. Ran out of time
I still have my 100 lunges to do today~ I will get them done, just not right now, lol!
Have a super Thurs night~~
Well, I did legs today~ boy I love a good leg workout….My favorite workouts used to be chest, but these last few months~ LEGS totally rule my world.
I love working legs (and BOOTY) because of the RESULTS!! The positive changes I’ve seen in my legs over the last 2 months are UNREAL!!! The time while I was training for my 800m race, I couldn’t lift much with my legs for about 2 months and it ended up showing…don’t get me wrong, my legs looked great, worked great and felt strong…but they were different than they were prior to slacking off from my workouts. Now from LIFTING HEAVY and close to twice every week, I have less cellulite, less fat, more shape to my booty,etc….now than 2 months ago and I am SO EXITED!!!!
I only had an hour so I did the MOST important moves~
5 min warm up elliptical
60#x30 steps…some extra BIIIIIIIG
Seated calf raises
135×10 stiffer legs
135×10 more bend in knee- romainian
Kneeling leg curl
180×20- super booty squeeze
Calves betweens sets
70x10x4 on step
Leg ups on R-chair
Booty back extensions