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My Spring Break

My first “Spring Break” as a student since 1997…honestly it’s been the nicest one ever. I had alway had my spring breaks in the midst of horrible ND and MN winters plus during the end of Indoor Track Season or start of Outdoor Track season.  No fun crazy college trips for me!  Being here in Arkansas is so much nicer, I have been able to relax a bit more than the past couple months, but my busy life still keeps me hoppin’!

Yesterday, Travis and I took our conceal to carry renewal range test. It was fun and we totally recommend Joel Edwarda of www.L2Carry.com.  He also does extended conceal to carry courses for private groups.  I don’t think Travis and I will go that route yet as we typically don’t even use our current CTC much.  I think it doing our range test at Parker’s Range in Rogers was a good way for us to protest the 17 minute student walk out gun protest today!  Let’s keep our 2nd Amendment rights STRONG!  #MAGA

I ended up working when I got home, then hit the trail for a good run outside on the trail.  I ran 15 mins total, pretty much a steay pace down the hill, around my loop 4 times then back up….I ran up the entire way, which is a LONG UPHILL!  After that I did some stretching, quickly changed, then grabbed the girls from school and headed to Gentry for Layla’s piano lessons.  She takes them from a homeschooled highschool senior named Jayme Stabel in Gentry.

On the way we got McD’s and a few groceries.  Once home, Travis and I checked my H 2’s transmission fluid, coolant level, burned the trash, a pile of brush, put up a deer feeder, pulled a blown over/broken down carport out of our pond, cut the tarp off it and then we chilled out watching bunnys play in the sunset.  It was a nice night, capped off by Travis cooking burgers for us!  That happens more and more lately 🙂

Today Gracie has a track meet here in Gravette.  She’s running the 200m dash for the first time ever in a meet.  Plus, the 4×100, 400 and probably the 4×400.  This season she’s been wanting to try more sprints and has been practicing the hurdles.  She had a rough crash on those 2 weeks ago, so she’s still trying to get over that…hopefully she can and run a race or 2 of those soon!

On my school front, I have a paper due next Friday.  Some catch up work to do for Genetics and an English Revision hanging over my head.  I suppose I should get those done today along with another YOGA workout plus some AB work, I’ll do this series of 100 ABS on the ball (but will probably do higher reps).

100 abs on ball follow along workout- 10 different ab exercises on the ball for a total of 100 abs!
https://youtu.be/i5UpAU4Fk_g
Full ball sit ups
Ladders
Ball Transfers
Side Ball Crunches
Tucks
Lower Back Extensions
Heel Touches
Middle Touches
Wipers
Crunch
10 of Each for 100 abs total

My legs, but especially are still super sore from Monday’s workout otherwise I was supposed to do them today.  I’ll push them to tomorrow.

That’s all for me, what’s happening in your life?

Toodles,

Michelle

p.s. This is the yoga workout I plan to do today

6pack of MUG: “Fab Abs” Day 20

Saturday Feb 21st; Day 20 Repeat day 11- 6pack of MUG: “Fab Abs” Day 11

In honor of my love for ROOT BEER~ the “Fab Abs” Day #20 Challenge is to do the 6pack of “MUG” ab workout

the “MUG”~ repeat circuit 3x’s
“M”= Mountain Climbers x30 reps
“U”= Underbutts on floor x 10
“G”= Good Morning ABS with vacuums 3x’s 10 sec


Check in with a comment when you are finished!!
Have fun!!
-Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

6-pack of LACROIX: “Fab Abs” Day 18

Thursday Feb 19th; Day 18 Repeat day 9- 6-pack of LACROIX: “Fab Abs” Day 9 

In our Fab Abs Challenge we are going to be enjoying some nice 6 packs of Lacroix, coke,pepsi, mug,7up and my favorite BudLt!Today’s 6pack ab workout is theLACROIX:
“6 pack of LACROIX” repeat this circuit 2 timesL= Leg raises: 7each leg
A= Around the worlds: 7 each direction
C= Crunches  (feet on floor): 14 reps
R= Reverse crunches: 14 reps
0= Oblique Twists: 7 each direction
I= Incline Bicycles: 14 reps
X= X leg raises: 14 reps

Your Day #3 TT Challenge is to do the LaCroix ab workout and comment/like on the YOU TUBE video pretty please

Keep it tight, Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

6pack of MUG: “Fab Abs” Day 11

In honor of my love for ROOT BEER~ the “Fab Abs” Day #11 Challenge is to do the 6pack of “MUG” ab workout

the “MUG”~ repeat circuit 3x’s
“M”= Mountain Climbers x30 reps
“U”= Underbutts on floor x 10
“G”= Good Morning ABS with vacuums 3x’s 10 sec


Check in with a comment when you are finished!!
Have fun!!
-Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

6-pack of LACROIX: “Fab Abs” Day 9

In our Fab Abs Challenge we are going to be enjoying some nice 6 packs of Lacroix, coke, pepsi, mug, 7up and my favorite BudLt!Today’s 6pack ab workout is the LACROIX:


“6 pack of LACROIX” repeat this circuit 2 times

L= Leg raises: 7each leg
A= Around the worlds: 7 each direction
C= Crunches  (feet on floor): 14 reps
R= Reverse crunches: 14 reps
0= Oblique Twists: 7 each direction
I= Incline Bicycles: 14 reps
X= X leg raises: 14 reps

Your Day #3 TT Challenge is to do the LaCroix ab workout and comment/like on the YOU TUBE video pretty please

Keep it tight, Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Snow Day on Spring Break?

Snow day on SPRING BREAK?? What’s up with that??? It hasn’t started just yet, but we are expecting it to be a snuggle day for us here in Arkansas.

I’ve posted 2 items today already~ please check them out:

S2S VIP Conference CALL?

S2S~Day 18: Branded your SEXY!?

Now onto my recap–

yesterday I ran and did a short leg workout.

the run was hard– 6 hills on our trail–it takes about 1 min up and 1.5 mins for me to get back down the trail– i run the entire time

the lifting wasn’t so bad– It was cut short due to a few reasons, but mostly because it was getting late and we needed to eat supper

Squats warm up 45×20, 95x10x2sets, 135x10x2sets, 155×10 Deads warm up 45×15, 135x10x2sets, 155×10 plus some–knee ups, knee extensions3GuOtbSn53b5i2DUNgwD014z
Today, I’ll probably add in a few side lunges and other leg work between sets of my Back/Shoulder/Bicep and Ab workout

SOOOO….last night coming home from my daughter’s guitar lesson we drove by a lady selling bunnies– and I bought one, lol!  It’s our Easter bunny!

The kids love it and my dog is obsessed with it.  She wouldn’t go to sleep last night because she had to smell it/see it.

We’ll keep the bunny outside once it’s warmer and once it’s not a “baby” anymore, but for now I certainly hope the dog gets used to it soon.

 

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My diet was better yesterday, but today “buffing” starts so it’ll be even better. I am NOT doing well on our challenge for the week– It’s seems I’ve been eating more cheese than ever– and I even ate a tortilla last night with my taco.  I haven’t had one of those in ages!

Oh well…maybe I can have the next 4 days be BREAD and DAIRY Free (minus my coffee’s half-n-half– i can’t seem to ever cut that out!)

Have a marvelous day 19!!

Love,

Michelle

New Video Links

EXERCISE VIDEOS

Chest and Tricep Exercises:

 

Back, Shoulder and Bicep Exercises:

 

Legs and Butt Exercises:

 

Abs and Core Exercises:

 

Drills/Plyo/Stretching:

 

Intervals/Cardio:

 

Full Body/Upper/Lower

 

Coaching/Promo/Contest

 

SUPERSTAR SUCCESS

Diet and Cooking:

VLOG & FUN STUFF:

 

 

“Mom can we workout together?” YES!!

My son is 12 and in the throws puberty.  He’s just started to get that young man surge of hormones and a strong desire to be stronger!!  We now go to a gym where we can workout together (previously the youngest age allowed was 14).

The plan is for him and I to get the workout done directly after school so the “EXCUSES” of dinner, homework, exhaustion, housework, etc…don’t get in our way!  It’ll be a big comittment on my part and his~ BUT,  It’ll be so worth it!

I am very confident that by summer with consistent effort he will be bigger and stronger than me! FUN!!

Today, I’ve been trying to catch up a bit on the work front…It’s crazy how FITNESS Season hits hard after the holidays!! I love it!  I spent the morning answering emails and catching up on facebook.

Then I hit the gym for a quick yet effective 10 min run and 20 min back, shoulder, biceps and ab workout– GOOD STUFF.

Now it’s time to get outside!! It’s 55+ here and a GORGEOUS afternoon for another fire!! Love ya’s,

Michelle

Don't give any energy….

Don’t give any energy….to the NEGATIVES in your life. 

Think of Negatives as a Monster who likes to eat- we’ll call him “NEGGIE the Monster” 

Neggie loves eating compliant cookies, crabby apples, mean meat, yelling yogurt, depression donuts, guilt goodies, temper tacos, etc…

Don’t feed Neggie!!!

He’ll only get bigger and more ferocious!!  If you find yourself feeding “Neggie”- STOP and run away!! He’s a dangerous MONSTER! When I feel “Neggie” getting hungry…  I lean on my faith I know my God is Good, Positive, Lovely and He wants me to confidently ignore “NEGGIE” and press on towards my true purpose in life- to LOVE!

Instead of thinking about the negative trials and emotions we feel in life- feed the positives in your life by purposly giving them attention and focus= give the positive food!  Purposely attack negatives by thinking of all the great blessings you have and focus on those!

Your relationships: family, kids, parents, husbands, friends, coworkers, sisters, your buffmother friends
Your abilities: to walk, run, swim, jump, dance, sing, talk, type, read, workout
Your possessions: house, your car, your job, your clothes, your computer
Your future possibilities: your next vacation (to the BuffMother gathering!!), your weight loss goal, your competition goal, your educational goal, your spiritual goals, your kids futures, an upcoming photoshoot , the upcoming holiday season

Focus on all the positives- they are endless- FEED THEM!!  You will be amazed at how far you can go in life if you do!!!

I am focused on the positive blessings in my life today and I LOVE IT~ WooHoo!  I am so blessed I can hardly contain myself.  I have so many awesome friends, abilities, possessions and goals in life- It is so fun!!  I can’t wait to see what the future has in store!

Physically I can see SQUATTING in my future~ I had a good chest/tri/ab workout yesterday to get my MOJO flowing! 
Professionally I am excited to help other’s see squatting in their future

Let’s have a Powerfully positive day today!!!

Love you bunches,

Michelle

Standing Abs

NO Equipment, no problem– you can still get a great cardio workout and for your abs too!

Category:

Entertainment

Tags:

Outline:
No Equipment
Posture
Hopping
Skiing
Sprinter/Skipping
Intervals

Transcription:
Welcome to my workout room – this is my bedroom. It’s Saturday, January 13th, 2007.  I’m going to show you a little bit about some fun ab work, some fun cardio that you can do without any equipment whatsoever. The basics of it are that you don’t need a jump rope, you don’t need any equipment. You can really do a good cardio workout and a good ab workout.

Now you can see that my abs are nice and thin today. They’re sucked in, good posture and you want to work those intercostal muscles so practice sucking it in, keeping the abs nice and tight while we do all of the movements. We’re shooting for long lean muscles. So up nice and tall, nice long lean midsection, sucking it in the entire time so that when we are relaxed it doesn’t pooch out. So we want to have it nice and firm like this. Ok.

First drill is just hopping. So just hopping in itself, keeping those abs in, just like jumping rope but without any upper body movement.
 
And we also have skiing jumping. You go side to side. You can get your arms into it like you’re skiing. Nice open chest, long and lean stomach. You can see the obliques working. Keep that stomach sucked, that’s half the battle. You can hear how much it works for cardio with my breathing.  

And then you can go into the sprinter drills where you’re skipping. Take those nice exaggerated skip. Really crunching those abs. You can do many versions of this. You can go straight forward. You can go to the sides a little bit where you’re crunching your obliques. You can really exaggerate the crunch by crunching your upper body toward your knee even more. And then of course you want the long and lean motion in there. Sucking it in, chest high, knees high.

Do a minute of that, followed by a minute of recovery where you’re just jumping or maybe just walking in place. Don another minute of that and that’s called interval training. Where you take a minute working really hard, take a minute to recover, then go again. A lot of times you’re not recovered yet, but just get right back on it. You can do a minute of each kind to keep up the variety.  Make sure you’re not favoring one side over the other. I can tell I’m favoring my right side a little bit so I’m going to work my left side a little harder. There we go.

So have fun with that. It’s a way to do cardio without any equipment.