Category Archives: Intervals

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.

 

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?

“Get Buff”- Day 2

“30 days to “GET Buff”- Day 2

HEY!! it’s day two~ Just wanted to remind you to be sure to take your starting STATS and pictures if you have not already.

Remember there are….

4 Simple steps to enter and WIN:

1. Take your starting stats (pictures optional)

2. Participate at least 3 times during the duration of the Challenge with a blog entry, workout proof picture, a “SHARE” or even a measly “like”, lol!

3. After the 30 days, Take your ending stats

4. Submit your entry to michelle@buffmother.com by November 5th- Entry= starting stats, final stats, a written paragraph sharing your thought about the contest, and at least photo of yourself.

 

So for #1- STATS and Optional Pictures need to get done ASAP!

Please be sure to  take these standard 5 measurements:

  1. WEIGHT*:
  2. Bust:
  3. Waist:
  4. Hips:
  5. Thigh:

*Ladies be sure to note your CYCLE DAY also!!!  It makes a BIG difference!

These are all I will require- BUT MORE IS BETTER!!  Here’s a link about how to take more stats and your pictures:  http://youtu.be/8cv_kuE8umw

Day #2 Workout:

DAY #2
“1 minute Intervals”
20 mins total: (7 hard mins )
3 min. warm up
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
4min. cool down

 

Today’s Diet Focus:

Up your veggie intake- especially GREEN VEGGIES

Ideas:

The way I get 3 in a day is to start my day with a GREEN, focus on eating greens for my “snacks” and having greens with dinner.

Greens are so good for your digestion, your body’s acidic balance, for nutrition, for energy, etc….
My favorite Greens lately are:
Cucumbers,
Peppers,
Green Beans,
Radishes,
Asparagus,
Brussels Sprouts

Others I eat quite often include:
Stir fry veggies,
Spinach,
Romaine Lettuce,
Green and Red Cabbage
and Spaghetti Squash

Get after those greens~

They are SO good for you and REALLY help lean you up!!!
YUMMY!!!

Let’s keep the MOJO! ~ Michelle

Favorites February!! Day 1: I RUN!

I am a Runner…Yeah it’s true!  I try to deny it constantly.  I RUN AWAY from the term “runner” and always have! When I was in Track and Cross Country as a teen my classmates would always ask me: why do you like running so much?” My answer was– “I DON’T Like it, I am just GOOD at it, so I do it.” As I’ve matured and gone through years without being able to run due to injury…I now admit I do love it.  It’s such an effective way to stay in shape and during my runs I thank GOD for the gift of running HE’s given me!  Running is vital to my success and it’s my favorite form of cardio.  I don’t run FAR and I don’t jog. I RUN fast!  I am more about how fast I can run than increasing my distance.  The longest run I EVER do is less than 4 miles.  Most of my runs contain intervals. I’ll pick up my speed for a bit (most often 1 minute) and then decrease my speed for a bit, repeating this during the entire run.  Another one of my FAVORITE types of runs this past year has been doing trail hills.  Hills intensify the run a lot without a lot of mental focus…which is good for this mentally challenged momma, lol!10150420745205055

 

This month I’d like to get to know you better by doing a bit of a Challenge daily…Let’s post about our FAVORITES this February.  Knowing more about you will help me help you with info you crave!! Feel free to share!!

Favorites February!! FREE PDF dowonload- Favorites February

Now on to my February Goals:

  • Have fun with “Favorites February”
  • Get the NEW Rally Room project moving forward- see below
  • Figure out more details of the VEGAS Gathering!!
  • Ramp up the NEW Team BuffMother Contest and VEGAS gathering Body PREP!!
  • Complete Gunner’s room renovation

February is going to be GREAT!!
Love ya’s,

Michelle
p.s. Are you are forum savvy? an internet geek? addicted to posting online? I am looking for a “TEST” group for our new TEAM BuffMother Rally Room site- we need ladies to help us figure out the set up…if you are interested please email me.  Michelle@buffmother.com~ Testing will start sometime next week!!

28 days of Christmas: Day 13

XMAS Day 13-: “Upper Body/Interval day”–why intervals ROCK!!
Quality over Quantity
You DO NOT have to spend much time working out to get results. If you
work hard, even 11 minutes can make a big impact. HOURS of cardio are often
a waste of time. Choose the most effective exercises and PUSH your body.
Focus on your BIG MUSCLES (Legs, Back and Chest) and on using BIG MOVEMENTS.
If you focus on HIGH quality exercise and keep active in life, you
don’t need much quantity.
Quality over Quantity is why…
I recommend doing most cardio in the form of interval training. A simple 2O-minute interval workout will provide optimal results in minimal time. It’s perfect for those
of us who have no time or desire to spend hours doing cardio.
Science has proven that interval training gives the following results:
1. INCREASES FITNESS- Interval training increases overall fitness (both Aerobic
and Anaerobic capacity) and efficiency of cardiac and lung function.
2. BURNS CALORIES- Interval training increases energy production (increased
metabolic rate) for up to 72 hours after a single session.
3. BURNS FAT-Interval training increases your body’s efficiency of using fat
for fuel (you will burn the fat off your butt and gut!)
4. INCREASE CONTRACTION-Interval training increases ability of muscle contraction
(great news for being able to build a great metabolism and move with
controlled ease).
5. BOOSTS BRAIN FUNCTION- Interval training causes an increase in mental
sharpness and clarity.
 
Interval Training “BuffMotherobics!” VS. Cardio – low intensity steady aerobics
Stimulating and Quick (20 min.)
Boring and Lengthy (45-60 min.)
In the long term and short term increases your metabolism (Anabolic “Building up”)
In the long term decreases metabolism (Catabolic “Tearing down”)
Energizing- increases energy output for up to 48 hours
Energy Drain – uses up your extra
energy stores
Less wear and tear on joints and muscles due to shorter duration and less volume
Leads to wear and tear on joints and muscles resulting in injuries
Increases muscle building/sparing hormone levels following session
Does not raise muscle building hormone levels
The best method for lowering body fat
Not the best method of lowering your
body fat
I choose intense BuffMotherobics! over traditional cardio for the following
reasons:
Time- I am busy and don’t feel I can commit more than 20 mins to my
cardio.
Results- I get better and faster results from a focused, 20-min session of
BuffMotherobics! than traditional long duration steady cardio. It energizes
me versus draining me.
Fun factor- time goes by faster when I play “games” with myself during
my session. Moving from one speed to another often adds a dimension
that keeps me from being bored.
Injury Prevention-I have had “overuse” injuries and joint pain in the
past from running too far, too long and too often. POUNDING adds up
on joints. I like intervals because in 20 mins only so much pounding
can happen and I can get great results with as little as 3 sessions a week.
It is short and sweet, allowing my joints to rest the other 23 hours and
40 mins of the day.
Quality workouts baby!!
-Michelle

 

 

Success is inspiring~ Shine in 49: Day 40

I love Success Stories!! And we have a ton of GREAT ones here on Team BuffMother!! I am working hard towards updating and adding Success Stories to www.BuffMother.com and it’s been really fun!! I have a very rewarding “job”~ I’d love to feature each and everyone of you as a SUCCESS STORY!!! That’s the GOAL!

Some more success stories for you too~
http://buffmother.com/success-stories

I got in a good little leg workout today despite a kink in my neck- OUCH! I finally broke down and took some advil to help relieve the pain. I hope that tomorrow I’ll be back to normal. I’ve done well with this week’s challenge….I had 3+ greens yesterday: Lettuce, pickle and veggies in chick tortilla soup. And so far today I’ve had a Red pepper and SALSA & I plan on having a chicken salad for dinner.

let’s all strive to be inspiring SUCCESS STORIES!!!
Your friend,
Michelle

P.S.
I didn’t seem to have much to write today for some reason so I’ll share some of my recent “Q&A’s” with you~
================================================================================
Title : Re: Herbal Remedies for Breasts
——————————————————————————–
Q:
Hi, I wanted to know your thoughts on herbal remedies for breast enhancement. I have had 3 babies who are now all in their teens. With age and significant weight loss recently I have found that my breasts have totally “lost their starch”. I have read that herbal remedies can promote hormones to enhance this problem. As a mother and woman into fitness, can you tell me if these are worth while? I really have no desire to have surgery for improvement and know that your theories through your website are hormonal based. I would be most grateful for any of your thoughts on this subject.

A:
Well,
Despite big promises, don’t believe the hype. Herbal supplements don’t work to regain breast tissue. I personally tried it, lol!
Great job on getting back in shape as a mother and know that a great body outweighs having boobs any day.
BTW- I’ve never regretted my breast augmentation or have known any woman who has regretted it:)

Take care!
-Michelle

================================================================================
Title : Re: Creatine?
——————————————————————————–
Q:
Hi buffmother~
I just read your article on creatine for women, I think that it would be beneficial for me to start taking it. Would you mind giving me a recommendation on your favorite brand/type?
Thanks!

A:
I personally prefer creatine that is in a punch form…Like 6 star brand Creatine, BSN NO-EXPLODE or I’ve also taken the Body Fortress Creatine Punch from Wal-mart…it’s good.
The key is to take it consistently and LIFT HEAVY and often while on it 🙂
Go for it!
-Michelle

================================================================================
Title : Re: tips for beginners..
——————————————————————————–
Q:
when and/or how often do you change your workouts? as far as lifting, that is…. also, any tips you may have for a beginner, i would love to hear! thanks!

A:
HI! thanks for your nice friend request and note!
I us my Hormonal Timing training program. the program consists of 2 – 2 week phases~ so every 2 weeks I change things up.
As for beginner tips, stay focused on creating consistency in your workout routine. I started with the goal of working out every other day. NO EXCUSES– once I got that habit down I upped my frequency. Also, remember the fact “Muscle Burns Fat” so strive to build and keep muscle on your body~ it is the key to you getting lean.
If you are interested in learning more, please check out my site www.BuffMother.com.
thanks! and BELIEVE you can reach your goals!!
-Michelle

================================================================================

Title : Re: some insight
——————————————————————————–
Q:
hello I wanted to say hello and say that I think you look great. I am currently getting ready to start my goal to fitness. I have always read about it wanted to be that person with great abs and toned body but struggled to make it happen but I am now on a mission starting this week to make a difference in myself and I am looking for motivation and others who have been there and accomplished it and you look to have done that and you look great. My goal is to loose weight of course and with that gain muscle and get toned I like muscle and would love to someday see it on me. Can I asked what worked for you? I know all our bodies are different but some insight is always great. I am going to start a 3 month program of weights cardio and healthy eating I just know the first month is always the hardest for me to get past. Any input would be awesome and appreciated. Keep up the great work.

A:
HI! thanks for your nice friend request and note!
I us my Hormonal Timing training program. the program consists of 2 – 2 week phases~ so every 2 weeks I change things up.

As for beginner tips, stay focused on creating consistency in your workout routine. I started with the goal of working out every other day. NO EXCUSES– once I got that habit down I upped my frequency. Also, remember the fact “Muscle Burns Fat” so strive to build and keep muscle on your body~ it is the key to you getting lean.

If you are interested in learning more, please check out my site www.buffmother.com

thanks! and BELIEVE you can reach your goals!!
-Michelle

================================================================================
Title : STRETCH MARKS, TWINS??
——————————————————————————–
Q:
I’ve seen your progress looks terrific- question= You had twins?? did u get stretch marks cause does not look like it- but if u did just wondering if they do go away if the more muscle you build or what? fill me in please—thanks

A:
Hi, No stretch marks here, PRAISE GOD!! But I can tell you my tummy was a mess after having my 4 kids and YES building up your abs and all your core muscles really, really is the key to regaining your tummy!
You can do it!!
-Michelle
p.s. I wrote a book “After Baby Abs” that may interest you~ you can get it on amazon.com or on my website www.buffmother.com
day 31

INTERVALS-
“BuffMotherobics!”- any mode you like (running, swimming, biking, elliptical, jumprope, rowing, etc…)
20 minutes of “Even Minute” INTERVALS
Min 1-3: Warm up
Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes
Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
Min 16-20 cool down

Then ABS- as a circuit twice through (2 sets of each) a) Roman Chair Knee UPS- 2×20
b) Ball Crunches- 2×15
c) Standing High Knees- 2×20 each leg
d) CATS- 2 x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each
e) Vacuums- 2 sets of 5 10 second vacuums (10-20 sec rest between reps)

Be HAPPY in the process~ Shine in 49: Day 37

HI!! my Happy Friends!! I am so happy you are my friends~ I am a very lucky lady!

Sunday,  we didn’t make it to church but we did watch a message on TV by Joel Osteen– He spoke about REDEEMING our TIME. Meaning to use our time wisely and to be HAPPY in the process. It does no good for us to WASTE our time on being negative, grumpy, worried, stressed, anxious, bitter, unforgiving, jealous, etc….

The message was a great reminder to me to be HAPPY NOW~ to enjoy the JOURNEY toward my goals~ to JUST be happy!! I am going to focus hard on this…I want to be known as a happy person by everyone I know!!

My goal for this next week is to add in more cardio and to simply eat  HEALTHY!!
I’m starting my buffing phase today, just in time to see some nice FINAL results for our
contest– we have just 13 days left!!

Our mini-challenge for this 6th week is “NO DAIRY”~

My POA for the week is to do my MINI-CHALLENGE of NO DAIRY, get more intervals/cardio in, and to get back to more of a non-vacation attitude…Memorial Day is OVER!  I missed my workout yesterday- so my streak ended at 14 days of working out in a row– my goal is to keep striving to workout every day until my b-day– so despite not hitting my goal 100%, I am still going for it!!  I keep fighting even if a lose a battle once in a while!
T-Legs and run hills
W-back, intervals (bike)
Th-chest, intervals (running)
F-Legs
Sa-Back, intervals (running)
Su- small shoulder workout and abs

Happiness Rocks!!

 

Love your Happy friend,
Michelle

P.S.
**My Workout Plan for TODAY**
(TUESDAY for many of us)
Warm up- 6 minutes of cardio- any type… ease into it, prepare your body and mind for an effective workout.

Lower Body #1, ABS and Intervals
1- Squats– 3 sets of 10 (3×10)
…first set medium wt. warm up, second set heavier, heavier if needed ;
last set 10th rep should be close to failure.

(At Home Option): DB Squats-
ABS:
Roman Chair Knee UPS- 2×20; Rest 1min

2- Smith Lunges– 3×10

ABS: Ball Crunches- 2×15; Rest 1 min

3- Knee Extensions-3×10
ABS:
Standing High Knees- 2×20 each leg; REST 1 min

4- Leg Curls– 3×10 (At Home Option: Ball Leg Curls)-

ABS: CATS/DOGS- 2x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each

5- Calf Raises– 3×10

ABS: Vacuums- 2 x 5: 10 second vacuums (10-20 sec rest between reps)

and INTERVALS  outside on my hill~ fun stuff!! (typically I don’t do intervals on leg day, but I feel I “NEED” it after this weekend 🙁

 

 

My mental limits- Shine in 49: Day 17

The power of our mind, constantly amazes me~

I pride myself on being a person who continually strives to challenge myself…but my husband pointed out to me today that I was NOT.

I had a glaring “Mental Limit” that was interfering with my workout. I love benching and have always dreamed of benching “plates” (135#)…. For many years I had been trying to get to the point to where I could. Well, I reached my goal about 3-4 months ago. I HAVE been able to bench and do several reps at 135#. Since reaching this “milestone” I have not once though about even attempting to lift any more than that. I had “set the bar” at plates and put a mental limit on myself!
Well…next time I bench I WILL try to lift MORE~!! AND I am going to keep in mind how easy it is for us to place mental limits on ourselves.
I need to stop thinking and saying “can’t”……. But instead say “let me try”!!!

YOUR workout for today is to make up any missed workouts from this week~

Here is the workout I did today:
Warm up
r-bike 10 mins
chest press: for warm up
70×15
90×10

Bench press
45×10
95×20
115×10
135×4+2 with assistance
135×4+2 with assistance
115×10

Incline Bench- Hammer Strength Machine
90x10x3 sets

Old School Sit ups between sets – 2 sets

Hammer Strength flat wide bench
90×10

then I realized we only had 25 mins left for childcare and decided to RUN

Treddy incline at 3%
Walk 2 mins @4
run @6 (easy)
3- 1 min intervals at 8mph- easy mins at 6
4- 1 min intervals at 9mph- easy mins at 7
1- interval at 10
then 3 more mins of running between 7-8.4mph

It was a good one!!
Have a nice day~
-Michelle

p.s. Here’s a video of “how to bench press”

My Day 1~”Shine in 49″

Whoohoo!! we have tons of excitement for the new Shine in 49 Contest!!!  So far we have close to 600 contestants, WOW!!

Anyhow, I want more people to join– Late starters are also very welcome!! Feel free to Share the link to Sign up here:

http://buffmother.com/?p=5817

I’ve been fielding tons of questions and sending out links etc…ALL MORNING!! It’s great to feel the excitement everyone has to get ROLLIN’ ASAP!!

The way I’m positioning this contest is the 1st week is all about getting ready and then the next 6 is about kicking tail.

The KEY Thing to realize is that I can’t give you all the info in one day–I don’t want you to get “Information Constipation” , LOL!

I’ll be sharing more info each day of the 49, so if you don’t know something or feel a little lost– that’s OK.  I’ll be sharing more info constantly, every day emails, blogs, comments, posts, etc… will be coming your way– That way it’ll help you stay engaged and focused and EASE you into your new fitness and diet lifestyle.

** be sure to add michelle@buffmother.com  and customerservice@buffmother.com to your safe sender list and address book**

I’ve put together an AWESOME guide for our first
6 weeks of the “SHINE in 49” contest.
It contains workouts, diet info, training tips
and interval information.

Shine in 49 PDF

Be OPTIMISTIC that you can SHINE!!
Let’s do this!!

NOW for day #1– workout plan as laid out in the PDF-

MondayCircuitStyle Workouts
Day 11-Lift Upper Body2- Intervals3-ABS
1- Lift UPPER BODY- Circuit- do all exercises upper body in the order as listed; repeat the circuit 3 times.  #1 then immediately #2 then immediately #3 etc…then the entire series again for 3 rounds
EXERCISES DATE
UPPER BODY
#1-Chest press or Push ups regular or on knees lbs.
3 sets to  failure reps.
#2-Rows- machine or bent over holding dumbbells lbs.
3 sets of  10 reps reps.
#3- Tricep machine or Chair dips- for triceps lbs.
3 sets of 10 reps each reps.
#4-shoulder press machine or DB Shoulder Press lbs.
3 sets of  10 reps reps.
#5-Bicep machine curls or DB Bicep Curl lbs.
3 sets of  10 reps reps.
#6-Cable tricep push downs or Tricep extension lbs.
3 sets of  10 reps reps.
#7-Standing Lateral/Side shoulder Raises (flies) with DB’s lbs.
3 sets of  10 reps reps.

2- Intervals- This is 20 min total: 4 hard min. total and can be done on any type of equipment you’d like to use- spinning bike, elliptical, stair mill, treadmill, etc..

•START 5 min. warm up
•1 min. hard- increase to a challenging resistance/speed
•2 min. easy-RECOVER at medium to light resistance/speed
•1 min. hard
•2 min. easy
•1 min. hard
•2 min. easy
•1 min. hard
•5 min. cool down

*If you don’t feel exhausted by the end, increase the intensity of all hard and easy min.

3- ABS:

ABS–CPTME….SIMPLE 7 for 7 – REFER to my book “AFTER BABY ABS” for an explanation of these exercises and terms
Passive Abs reps.
Sit ups- hands on hammies reps.
Vacuumes!! 10- 10 seconds daily reps.
Knee ups- roman chair are best reps.
Traditional AB crunch reps.
Ball Crunches reps.
Cats/Dogs reps.
Other reps.

Plus,  in the email that was sent out I instructed you to go shopping for good protein and green vegetable choice on hand

AND….JOURNAL…take some time to JOURNAL.
Write it down!! I’d like to encourage you
to write about 3 specific things:

1- Do you remember how great you felt
both mentally and physically when you had your most
OUTSTANDING fitness/diet results?

I have felt outstanding many times in my life– most recently on our trip to Mexico last August.  It feels great to put anything on and know you look smashing!!

 

2- What do you have to change about your
current habits to attain OVER-THE-TOP
results like that again?

I need to stay consistent with my diet.  I’ve worked up a great consistency in my workouts, my running and my activity level, but my diet is way to inconsistent.  I’m going to focus really hard on consistently keeping my carbs down, my protein up and eating my greens!

3- What is your #1 goal for the next 7
weeks?  What are the “solutions” you must
OBSESS over order to attain that goal?

My goal for the next 7 weeks is to lean up for my birthday!!  I will be 37 in just 7 weeks!!  I’m planning to do a photo shoot and need to come in weighing about 123.  I will need to lose only about 4 pounds– but I want those 4 pounds to be FAT!
My solutions to achieve this goal is to stay consistent with my workouts (lifitng/running) and keep my diet in line! 

-Michelle

P.S.
Please connect with other contestants:
via commenting on my BuffMother Blog: www.BuffMother.com
via Privacy of The Rally Room: www.therallyroom.com
via FaceBook on my Profile: www.facebook.com/buffmother
via Facebook “women only” Team BuffMother group:
https://www.facebook.com/groups/buffmother/
via our FaceBook “SHINE in 49” event page (please invite other fb friends): https://www.facebook.com/events/369387579767176/

s6day42

FINAL DAY!! MAKE IT COUNT~ INTERVALS HARD followed by 3 sets of push ups, 3 sets of pull ups and 3 sets of squats!! FINISH STRONG!!!SUNDAY REST DAY/OFF!!

Take your final stats, measurements and pictures sometime in the next 3 days- and submit your final entry!

For more info on BuffMother! Please visit www.BuffMother.com
While you’re there please check out my new books
Hormonal Timing
and After Baby ABS.

Remember to JUST BELIEVE!!
xoxoxo~