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Sweet Mother’s Day

Happy Mother’s Day to all the MOMMAs I know.  Your sacrifices are awe-inspiring  and unconditional love is forever astonishing.  May God Bless you today and always! “The Lord watches over you. The Lord is like a shade tree at your right hand. The sun won’t harm you during the day. The moon won’t harm you during the night. The Lord will keep you from every kind of harm. He will watch over your life. The Lord will watch over your life no matter where you go, both now and forever.” (Psalm 121:1-8, NIRV)

I feel bad that I’ve been a bit MIA the past few days…I’ve been spending less time on the computer and more time CLEANING, lol! Yesterday we attacked the shop where Travis does his woodworking. It’s is a super mess, but already better.   He’s got to finish it up some today.  BUT after that we plan to build some FIRES.  It’s our tradition on MOTHERS DAY TO BURN IT  DOWN!! WHOOHOOO!!

Today, I got to sleep in a bit.  But now I’m prepping for my workout.  I’ve been doing well to get in my fasted biking and it’s been getting easier. HOWEVER, I have not been pushing it as fast as I did the first day.  My RPMs have been in the mid 60’s instead of low 70’s because I’ve been multi tasking.  Practicing singing and learning a monologue during the 20 mins– so I can’t push it too hard and do both, lol!  I actually think today I’ll get my lifting workout done and then bike. I have chest/triceps, and the LaCroix to do and then I’ll bike for 20.

Now for my weight update. Well…I started up taking L-glutamine again about 2 weeks ago and HOLY COW it makes me retain water like crazy!!  2 days ago I was UP 5 pounds from it, I decided I can’t handle it and stopped taking it yesterday. Already the water is shedding…I am now at 131 and hope it’ll be off within the week.  I’m wondering if the kind/brand/form of L-glutamine was crappy because in the past my body had not responded like that.  We’ll see, but for now, I’ll stick to my NO2 and Creatine, but no L-glutamine.

My workouts for the past few days:

Saturday: bike 23mins fasted; afternoon back, bi, shoulders + treadmill intervals +Cleaned shed for at least 4 hours Friday: Legs +Ham- plus cleaned all day! Thursday: Shopping with Travis (It was EXHAUSTING); 6 pack of PEPSI

Wednesday: 40mins fasted bike; Trail hills run +2 sprints

I’m a day behind on my POA, so I’ll shift just shift them forward a day:

Sun May 11 Day 6 FASTED BIKE 20min;Chest 6-pack of LaCroix ab routine

Mon May 12 Day 7 Legs the “BLT” Butt workout

Tue May 13 Day 8 FASTED BIKE 20min;Back, Run Upper Body- Slim Chick Pink Buffing

Wed May 14 Day 9 FASTED BIKE 20min;Legs Lower Body- Slim Chick Pink Buffing

Thurs May 15 Day 10 FASTED BIKE 20min;Chest, Run Abs/Booty- Slim Chick Pink Buffing

Hope you have a wonderful SPIRIT filled day 11 of Every Day in May and get to enjoy some yummy GREENS today!  I’ll have some asparagus in my stir fry veggies and I’m going t eat some extra celery, yellow and red peppers.  YUMMY!

Love you!

-Michelle

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

POA

We are already on DAY 6!!

 

Today Diet challenge is eat olives or avocado PLUS Drink water!!  Good healthy fats and FIBER are in these fun garnishing fruits.  Be brave and try some fun new ways to enjoy olives and avocado!

 

Today’s Personal Challenge- Text a lot Tuesday…why you ask. It’s a fun way to stay connected, encourage others and to quickly let someone know you are thinking about them. STRIVE to text a lot today.  My goal is to scroll down through my text list and say HI! to some of those LOWER ON THE LIST, lol!

 

Today’s workout focus is ENDURANCE!! and Lower Body- Slim Chick Purple Boosting 11 minute workout!

 

 

My POA~for my next 10 days:

 

(DONE) May 5 Day 1 FASTED BIKE 20min; Back Interval Treadmill Run

May 6 Day 2 FASTED BIKE 20min; Chest Lower Body- Slim Chick Purple Boosting

May 7 Day 3 FASTED BIKE 20min; RUN Abs/Booty- Slim Chick Purple Boosting

May 8 Day 4 Legs 6-pack of PEPSI ab routine

May 9 Day 5 FASTED BIKE 20min; Back Run the “HAM” Butt workout

May 10 Day 6 FASTED BIKE 20min;Chest 6-pack of LaCroix ab routine

May 11 Day 7 Legs the “BLT” Butt workout

May 12 Day 8 FASTED BIKE 20min;Back Run Upper Body- Slim Chick Pink Buffing

May 13 Day 9 FASTED BIKE 20min;Legs Lower Body- Slim Chick Pink Buffing

May 14 Day 10 FASTED BIKE 20min;Chest Run Abs/Booty- Slim Chick Pink Buffing

 

I ended up having a very fun day yesterday…got to talk with SUZI!!  She’s such a firecracker.  I cleaned up my office a bit more to make room for a new work station my husband is building me.  Got in a solid workout and then  Went out on a little date with the hubby.

 

Now today I’ve been working, cleaning, working and soon to be getting in my workout then run some errands.

 

I’ll check in later with ya’ll!!

have a super day 6!

-M

The Key to your Motivation is to Encourage others!

www.BuffMother.com

SUPERHERO, Day 3!!

Just a reminder that daily the suggested workouts are posted to my BuffMother! page…I’ve been trying to add them here daily also.

CONGRATS on 2 amazing first days!! I am so proud of your excitement and focus. STRIVE to keep ON TASK this weekend!! GET IN THOSE WORKOUTS!!!

Every Day in May! ~ Day 3
This week’s diet focus is to Drink More Water! Gulp, Gulp. Our fitness focus for the week is building Endurance. Keep at it!

Check out today’s suggested workout: http://youtu.be/koK7KyCHMVU

ABS/BOOTY!!

PLUS: It’s SUPER HERO Saturday and your challenged to Drink some TEA today

SUPERHERO Saturday is all about you doing EXTRA ORDINARY things today– I love getting in the mood with a super hero shirt, thinking about how cool it would be to have a super power and taking action towards being physically strong like a super hero.

Why TEA? Well, it’s a fun way to get some nutrients, to detox, to get a bit of caffeine, and to spice up your water intake

 

My Day 2 didn’t go exactly as planned….I only managed the 11 minute Lower Body SlimChick Band workout.  I was too busy having outdoor adventures to even change into my workout duds.

 

 

I also failed to eat cukes or lettuce   I did get in some carrots and green beans though!  I’ll eat a cucumber salad today for lunch and I plan to make some ICE TEA to drink while I sunbath a bit today. It’s a GORGEOUS day here today!!

 

I will do the SlimChick ABS/Booty workout today PLUS I’ll get in my missed leg lifting to boot.  I may also hit the trail for a run SINCE I am a SUPERHERO!! …I plan to mow it today first though. The grass is getting so long!

 

I’m off to be a superhero!!

-Michelle

p.s. I keep forgetting to take my starting pic.  I’ll add that to my to do list!

EVERY Day In May

EVERY Day IN May Challenge starts MAY 1!! JOIN US~

  • Goals= Workout for at least 11 minutes EVERY DAY in MAY
  • Use some of the suggested workout ideas and FOCUSES
  • Enjoy any an all of the extra info given away
  • Encourage others with comments, friendly competition and through tags, etc..
  • EVERYONE is welcome to join!! Males and Females, Kids, Adults and even PETS!!
  • Post for accountability SOMEWHERE! TeamBuffMother.com, FB (event page, teambufmother group, my page/profile etc), IG, Twitter, Pinterest, Bodyspace
  • Use TAGs in your accountability posts– I love when I’m tagged or BuffMother.com is mentioned, etc… or use hashtags like #workoutproof #workout #everydayinmay #buffmotherchallenge #michelleberger #teambuffmother
  • You are highly encouraged to snap a starting photo and ending photo for this challenge…I’d love to see them!

Workout ideas are based upon my workout DVD system that uses bands and my butt or abs series of workouts.  Each of the SlimChick workouts are only 11 minutes in duration, so you have no excuses.  I am placing the workouts on YOU TUBE for FREE during the month of May only.  Normally you’d need to purchase them through BuffMother.com.

FYI- each SlimChick workout uses a band. Pink is a more stretchy, lower resistance band.  Purple is a less stretchy, thicker, higher resistant band. You can purchase the bands at most sporting goods stores or if you purchase my DVD’s the bands are included.

Please, like, comment, share, like and subscribe to my you tube channel. Word of mouth advertising is how I build my business. Thanks!!

 

#

Workout idea

1

Upper Body- Slim Chick Purple Boosting

2

Lower Body- Slim Chick Purple Boosting

3

Abs/Booty- Slim Chick Purple Boosting

4

ABS video- Slim Chick

5

Upper Body- Slim Chick Purple Boosting

6

Lower Body- Slim Chick Purple Boosting

7

Abs/Booty- Slim Chick Purple Boosting

8

6-pack of PEPSI ab routine

9

the “HAM” Butt workout

10

6-pack of LaCroix ab routine

11

the “BLT” Butt workout

12

Upper Body- Slim Chick Pink Buffing

13

Lower Body- Slim Chick Pink Buffing

14

Abs/Booty- Slim Chick Pink Buffing

15

ABS video- Slim Chick

16

Upper Body- Slim Chick Pink Buffing

17

the “MAC” Butt workout

18

the “PBJ” Butt workout

19

Lower Body- Slim Chick Pink Buffing

20

Abs/Booty- Slim Chick Pink Buffing

21

6-pack of COKE ab routine

22

the “WRAP” Butt workout

23

Upper Body- Slim Chick Pink Buffing

24

6-pack of MUG ab routine

25

the “FRISCO” Butt workout

26

Lower Body- Slim Chick Pink Buffing

27

Abs/Booty- Slim Chick Pink Buffing

28

the “MELT” Butt workout

29

ABS video- Slim Chick

30

the “TUNA” Butt workout

31

Abs/Booty- Slim Chick Pink Buffing

 

 

Weekly Diet Focus:

  1. Drink More Water
  2. Eat More Greens
  3. Eat More Protein
  4. Cut Carbs to 60g
  5. Final 3 days of challenge: Cut Carbs to 15g

Weekly Fitness Focus:

  1. Endurance
  2. Strength
  3. Speed
  4. Lactic Acid
  5. Final 3 days of challenge: Depletion

 

 

Daily food challenge:

S: eat spinach/asparagus

M: eat red meat

T: eat olives or avocado

W: eat eggs

T: eat fish

F: eat cukes/lettuce

S: drink tea

 

PLUS!!  Daily Themes:

  • Mojo Monday
  • Text a lot Tuesday
  • Wacky Wednesday
  • Thankful Thursday
  • Friendly Friday
  • Super Hero Saturday
  • Spirit Sunday

 

I’ve uploaded an excel spreadsheet and PDF. Please feel free to create and share your own MEME’s and info Graphics about the contest. I want as many to participate as possible!!

 

 

World by Tail

Hey All!!

Had a busy but good day today!

I feel like I have the world by the tail these days– good things happening all around!!  I LOVE IT!!

 

Today’s Bikini day 2:

Talk about motivation— these bottoms were TIGHT! makes me know I’ve putt on a little booty cushion over the winter!!

 

Didn’t get in the full workout I had planned in my POA from Monday but it was still really good!!

 

Here it is~

Warm up

12min bike

2 sets of 10 reps jumping squats

Paired circuit #1- Squats

warm up set 45×10 135×10 x2sets, 155x8x2sets Calf raises 4×6-8 2 sets toes in, 2 sets toes out

 

Paired circuit #2-  KB Butt Squeeze squats 40#x10reps x3sets kb deads x10 reps x 3 sets then, bulgarians body weight x 10 reps

 

Paired circuit #3- Knee Extensions- 115#’sx9reps+ dropset 95#x9reps x 4sets Dead Lifts 135×10 repsx2sets, 155#x8 reps x2sets

Paired circuit #4- Ball leg curls/Hip ups 1 set of each Laying side leg lifts 2 sets of 20

 

Paired circuit #6- hands on hammies sit ups -2 sets to fail

Lower Back Extensions

 

So…just for the record my cycle day is 16 and weight is 130, my goal is to be 128 by the end of the week (Sunday).  My tummy has been really bothering me since Saturday. Lots of pelvic pain, bloating and hip/lower back soreness.  It is really annoying!  I kinda think we have a bit of a tummy flu hanging around our house.  My DD Layla was throwing up on Saturday and my son has be nauseous the past 2 days. Hoping it will clear up later this week!

 

Time to Go!!

have a super night!!

-Michelle

p.s. posted this fun pic and quote on my BuffMother page; “I don’t know who invented high heels, but all women owe him a lot.” -Marilyn Monroe

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

No Driving Day?

Today is a much needed NO DRIVING day, sorta…

  1. I may drive to the gym as I’ve realized 3 weeks into it that working out at home isn’t going well with the kids are home for the summer! Too many distractions= no so much the kids themselves as the MESS the kids leave behind!
  2. We may also drive to go pick up my CHICKEN COOP!! I had a friend of mine score me one for FREE!! It’ll hold 8 chickens~ I can’t wait to eat my own eggs!!
  3. AND I may drive my tractor– that though is FUN, It’s like therapy!

 

Yesterday was a nice day– I took the day off and drove to town for lunch with my SIL. She treated me to a late BIRTHDAY meal and My son came with to hang with his cousins at the pool

 

I did manage to get in a short leg workout– my sciatic has been flaring up a bit the past couple days (too much sitting/driving, ovulation and inconsistent workouts).  SQUATS seem to really help it, but yesterday it got irritated a bit from them– so I tried to be nice to it.

Warmed up on bike for 10 mins, squatted: 45×20, 95×10, 135x10x3 deadlifts: 135x10x3 plus some abs and booty stuff between sets. It was a shorter workout than I wanted but it was also close to 7pm when I was done.  TOO LATE in the day for this CHEF…I had a 5 hungry mouths to feed.

Have a FRIENDLY FRIDAY ladies!!

Love,

Michelle

10 Butt Workouts

These 10 “sandwiches” won’t add junk to your trunk!!

 

#1. the “HAM” sandwich Butt workout

 

the “HAM” Do this circuit 4 times~ it is not a RACE  

 

  1. “H”- Hip-Ups : Place feet up on a bench (chair, box, couch, ottoman, etc) and lift hips up5 reps slow and controlled being sure to hold the SQUEEZE for at least 2 seconds
  2. “A”- Around the Worlds: Stand holding something for balance, lift right leg out to side and move it in circle “around the world” switch legs and alternate directions on each set
  3. “M”- Money Makers: Stand with feet a bit wider than shoulder width, place right hand on hip, left hand on head and jut right hip out as you rotate slightly.

~~~~~~~~~~~~~~ #2. the  “SUB” sandwich Butt workout This SUB “sandwich” won’t add junk to your trunk!!One of the main things I touch on in today’s video is the importance of creating and keeping mobility in your hip and pelvic joint– the only way you can do it is through consistent diligent effort~ these special HINEY workouts are vital for helping you develop mobility and strength in your hips!

the “SUB” Do this circuit 4 times~ it is not a RACE!

 

  1. “S”- Squat : Place feet a bit wider than shoulder width, toes out and lower sticking butt back and out. Focus on really OPENING your hips as you go low.  Nice slow and controlled pace for 10 reps.
  2. “U”- UnderButts: Stand legs a bit wider than shoulder width and knees slightly bent. Start with an exaggerated lumbar curve and then rotate pelvis forward so than your butt is clinched and you have an underbutt.  Do 10 reps.
  3. “B”- Booty Swivels: Stand with as if you are lunging with left foot forward, feet facing forward and hold onto something in front of you.  Open your hips to the right then swivel back to start.  Do 10 reps each side alternating starting leg each set.

~~~~~~~~~~~~~~~~

#3. the  “BLT” sandwich Butt workout

 

the “BLT” Butt circuit workout repeat 4 times

 

  1. “B”- Booty Pops: Stand with all your weight on on leg with knee slightly bent, bend leg a bit more and push up through your heel to contract booty as you return to start position. Do 10 reps each side; alternating starting leg with each set
  2. “L”- Lunge: Forward lunge pushing up and back to starting position alternating legs 10 total (5per leg
  3. “T”- Twirl: Stand with feet in a wide stance and Twirl your hips in a big circle- do 5 clockwise followed by 5 counterclockwise. Alternate starting direction with each set.

 

~~~~~~~~~~~~~~~

#4. the  “PBJ” sandwich Butt workout

 

the “PBJ”

repeat this circuit 4 times

  1. “P”- Pigeon toe Push ups- place your feet on the floor with pigeon toes do a push up and then stick your butt up into the air like how kids do pushups do 10 total. I’ve included a plank to butt up position for those unable to do the push up portion.
  2. “B”- Bulgarians- Place one leg on a bench behind you and lower your body down using your front leg to press yourself back up.  Do 5 on each leg alternating your start leg with each set.
  3. “J” – Jumps one leg at a time do 5 each leg being sure to jump with butt engagement by bending knee.

 

~~~~~~~~~~~~~~

#5. the “MAC” sandwich Butt workout

 

The “MAC”

repeat this circuit 4 times.

 

  1. “M”- MMA Squat- get in a “fighting stance”, hands up by ears to and squat 5 times; Jump to switch foot position and do 5 more.
  2. “A”-Abduction- simple laying side leg raises- lay on your side with head propped up on elbow.  Lift top leg up as high as you can without rotating hips open- you may want to point toe down to help activate your hip/glute muscles. Do 15-25 reps (to failure) on one leg and then repeat with the other leg. Be sure to alternate starting leg with each set
  3. “C”- Cross Swings- Stand with all your weight on right leg holding on to a chair or bar in-front of you – lift left leg up to side and then swing it  A-CROSS the right leg in a controlled fashion.  Do 10 each leg and be sure to alternate staring leg with each set.

 

~~~~~~~~~~~~~~~

#6. the “WRAP” sandwich Butt workout

 

 

 

THE “WRAP”

repeat circuit 4 times

 

  1. “W”- Wiggle It- Stand with legs slightly further than shoulder width apart. shift weight from one side to the other lifting right hip and bending knees of left leg to do so and switch back and forth giving a “wiggle” type dancing motions.
  2. “R”- Running Ups- Stand holding a bar or back of chair infront of you.  Bring knee up to chest (like running) and then extending foot back behind you about 1.5 to 2 feet with a “bounce” between.  Do 15 on each leg then switch.
  3. “A”- Adductions- Lay on your back with feet up in the air and butt propped up with hands. Made a V with legs being sure to get it as wide as possible and then close V and repeat.  SLOW and controlled for 10 reps. You can vary foot position to emphasize certain muscles.
  4. “P”- Pilate UPS- Stand with toes out like a ballerina, squat down low with knees out to side then extend all the way up onto toes with arms above you.  Repeat 5 times.

~~~~~~~~~~~~~~~

#7. the “FRISCO” sandwich Butt workout

 

 

 

 

 THE “FRISCO”

 

Repeat circuit 4 times

 

  1. “F”- Flashdance- Start standing with feet shoulder width apart.  Lift and place right leg out to the side as far as you can reach touching the floor with toe. At the same time place left hand on head and extend right arm out to match extension of right leg.  HOLD position while exaggerating the curvature of your back on the right side.  Quickly switch legs and repeat the move alternating from right to left for 10 reps on each side.
  2. “R”- Reverse Lunge- Stand with feet together then place your right foot behind you lowering your body down to where knee of right leg is 1inch above floor. Use your front leg (left) to pull yourself back up to starting position.  Alternate legs for a total of 10 on each leg.
  3. “I”- Inverted ups- Place feet on floor in front of you legs bent at 90degrees and hands behind you propped up on a bench or chair (have you body in a position like you are sitting- similar to that of bench/chair dips).  Jut hips forward squeezing glutes as you press body forward into a straight line- still keeping some bend in the knees- Do 5 with feet straight and 5 with toes out.
  4. “S”- Showgirl- Stand holding on to something at your side. Kick legs up like a show girl. Alternating starting leg and direction with each set. 10 reps each leg.
  5. “C”- Circles- keeping upper body upright make circles with you hips- 5 each direction
  6. “O”- Open hip pulse- squat low and pulse to open hips at bottom of move do 10 reps

 

 

~~~~~~~~~~~~~~~

#8. the “TUNA” sandwich Butt workout

 

 

the “TUNA”

repeat circuit 4 times for a great butt workout

 

  1. “T”- Tush Tighteners- get on your hands and knees. Straighten right leg behind you, then repeat.  To make exercise harder extend opposite arm, your left arm at the same time you lift right leg.  Repeat move for 10 reps on both legs.
  2. “U”- Ups on incline- Use a bench set at a low incline lay face down on it with top of bench at your hip crease.  Lift legs up behind you while contracting gluttes.  Touch feet to floor then repeat.  Do 5 reps feet together; 5 reps feet apart and toes point out (froggy version)
  3. “N”- Negative Deads- Lower slowly as you strive to touch the floor, keeping “dead lift” form as you lower down.  After lowering stand back up quickly contracting your butt as you do.  Repeat 5 for reps.
  4. “A”- Anterior Rotators or “A$$-Outs”- get on hands and knees with knees slightly wider than shoulder width.  Rotate pelvis forward and press your body back giving a good stretch to your glutes. Repeat for 10 reps.

~~~~~~~~~~~~~~~

#9. the “MELT” sandwich Butt workout

 

 

the “MELT”~

repeat circuit 4 times for a great butt workout

 

  1. “M”-Momma Lunge take a big MOMMA sized step and do 10 stationary lunges on each leg
  2. “E”- Extends on Ball- back extensions using an exercise ball
  3. “L”- Lift Hip (belly dancer move)- stand with feet together then bend knee placing right foot on tippy toes about 6 inches in front of your left foot.  Raise left arm above head as you also raise your right hip. Do 10 on each side.
  4. “T”- Tiny Squats- get in a good squat stance and do “tiny” squats within the middle of the motion- all movement should stem from glutes.  Do 10 reps

~~~~~~~~~~~~~~~

#10. the “POBOY” sandwich Butt workout

 

 

the “POBOY”

 

do this as a circuit repeating 4 times

 

 

  1. “P”- Pulsing Hydrants- Start on hands and knees.  Lift one leg out to the side and pulse 5 times. Switch legs, pulse 5 x’s and Repeat for a total of 10 on each leg.
  2. “O”- Open hips out- stand holding something bring knee of one leg up then rotate out finally lowering to the start position.  Do 10 one each leg.
  3. “B”- Bridge- Start laying on back  with knees bent and heels tucked up to your butt and hands palm down on floor above shoulders. Press your hips and body upward by extending limbs. Hold for 10 seconds.
  4. “O”- Over-hurdle- this drill is the opposite of “open hips” Stand holding something and lift leg with knee bent out to the side and envision your knee and foot needing to clear a hurdle in-front of you before returning your foot to start position. Do 10 one each leg.
  5. “Y”- Y (upsidedown) stretch- Stand with legs out toes pointing out so that your body looks like an upsidedown Y.  Place hands on lower back and lean backwards. Hold stretch for 5 seconds do 5 reps.

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Time for some NEW

Hey Ladies!! hope you had a relaxing, rejuvenating weekend!!

It’s so exciting to see all the amazing fun Hot Hiney contest entries~

Enter to WIN!! ~Day #21 HH~

they are due on the 31st (Friday).

It’s time for some new focus and new goals in my life…I’m not “quitting” on my goal to have a smokin’ body for my 38th birthday in a couple weeks, nor am I quitting on my goal to run an 800m race. BUT I am eliminating some “work” and “life” habits while asserting actions towards new goals in my work and family life! I’m excited for the NEW approaches I’ll be taking in both areas~ It’ll be a good break from the “same”.  I’ll share more about the “NEW” stuff soon!!

My weekend wrapped up with lots of work accomplished outside and family adventures.  I love where I live and my family~ God has surly blessed us!

During my “adventure” yesterday I tried to JUMP across the river but missed my mark and smashed the side of my foot in to a rock– it’s bruised badly.  I’ll have to be nice to it for a couple days at least   The good news is that it’s much better today than last night so I highly doubt it’s anything more than a bruise!

 

Here’s a pic of a couple brush piles we set ablaze.

 

And here’s video of a huge tree Travis cut down~

My week is a crazy one- I have 2days of a peaceful house until the kids get out of school.  Then it’s going to be a week or so of “adjustment” on everyone’s part. I do have a good “plan” in place for daily chores– hopefully it’ll work like a charm!

 

Today’s to do’s:

  • video my 3 remaining butt sandwich videos prep shipments and go to Post office
  • Bills and paperwork
  • LEG workout
  • Get hubby to take my “ending” HH pics

 

Off to tape my booty!

Have a stellar week!

-Michelle

The Key to your Motivation is to Encourage others!

Pretty Pink

Yesterday turned into a highly productive day!! I love it when things get accomplished!

I started the day with “work time” –adding a ton of videos to You Tube. I’m still a bit behind on the booty workouts though.  If you’ve ever posted HD vids to the internet with a super slow connection, you would understand why. It takes forever!

After/During that I did my chest lifting workout and also packed up a bunch of MY DVD’s with Band workouts to ship out

 

Then I got dolled up and headed out to lunch with my SIL, Heidi

She gave me the most beautiful pink gem necklace!

 

Then I got my nails done, ran a few more errands and even got my puppy groomed.

Once I got home I brought Gunner to the DR for his physical and then hit Wal-Mart for food.  We spent the night doing some “target practice” and finished the evening off with a “night hunt”.

 

VERY good fun day!!

Today is Day 19 of our Hot Hiney contest~ and I will be working MY BOOTY off today~ I’ll be taping the TUNA and the MELT today!

Here’s the post for today:

 

I’m off to have another productive day!!

-Michelle

p.s. check out my new feature on Pinqii

http://www.pinqii.com/they-say…-disagrees-explains/

The Key to your Motivation is to Encourage others!

www.BuffMother.com

The MAC and WRAP Legs

The “MAC” and “Wrap” +Legs!

So…yesterday I got caught up on my video demos for our booty sandwiches!!

I did the MAC and the WRAP and then I did my leg workout~~

MAC- repeat this circuit 4 times.

  1. M- MMA Squat- get in a “fighting stance”, hands up by ears to and squat 5 times; Jump to switch foot position and do 5 more.
  2. A-Abduction- simple laying side leg raises- lay on your side with head propped up on elbow.  Lift top leg up as high as you can without rotating hips open- you may want to point toe down to help activate your hip/glute muscles. Do 15-25 reps (to failure) on one leg and then repeat with the other leg. Be sure to alternate starting leg with each set
  3. C- Cross Swings- Stand with all your weight on right leg holding on to a chair or bar infront of you – lift left leg up to side and then swing it  A-CROSS the right leg in a controlled fashion.  Do 10 each leg and be sure to alternate staring leg with each set.

 

 

*HH sandwich*~WRAP (I’ll ADD video demo later)

  1. W- Wiggle It- Stand with legs slightly further than shoulder width apart. shift weight from one side to the other lifting right hip and bending knees of left leg to do so and switch back and forth giving a “wiggle” type dancing motions.
  2. R- Running Ups- Stand holding a bar or back of chair in front of you.  Bring knee up to chest (like running) and then extending foot back behind you about 1.5 to 2 feet with a “bounce” between.  Do 15 on each leg then switch.
  3. A- Adductions- Lay on your back with feet up in the air and butt propped up with hands. Made a V with legs being sure to get it as wide as possible and then close V and repeat.  SLOW and controlled for 10 reps. You can vary foot position to emphasize certain muscles.
  4. P- Pilate UPS- Stand with toes out like a ballerina, squat down low with knees out to side then extend all the way up onto toes with arms above you.  Repeat 5 times.

My workout was one of those I DID NOT want to do!  One of those “i hate working out days!” But I still did it!! 

I did: Dead lifts (stiff, Romanian, conventional) with 135# for the high sets Squats Heavy 1 heavy set of 155 the rest at 135

Lunges one set forward and on set reverse

with a bunch of other leg stuff between– Some of the moves from the MAC and WRAP, plus practicing for the FRISCO and the TUNA

 

A good hard solid workout!!  I also “tested” my hip flexor/quad and it feels better, so I’ll be good to go for a solid track workout tomorrow!!

FYI- I took my resting heart rate this morning and it was down to 41BPM my weight has been right around 127.  I’m getting in better shape!! GOTTA LOVE IT!

 

See ya later babes!!

The Key to your Motivation is to Encourage others!

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