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Workout with someone~ SSS wk #5 Mini-challenge

SSS Week #5 Mini Challenge- Workout With Someone!!

HI GIRLS!!
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!!!

-Michelle

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!!

COACHING video– BELIEVE!! (week 05 coaching topic)

  • Homework~EACH DAY THIS WEEK WRITE AN “I BELIEVE…” STATEMENT
  • Some of MY BELIEFS
  • Belief Quotes

FEATURED Workouts~BOOSTING BIG MUSCLES!! (sss wk 05)

**PLUS**VIDEO Chat about Boosting BIG MUSCLES

  • Pull ups
  • One arm DB lat rows
  • Pull ups
  • Bent over Rows
  • Pull ups
  • Seated Rows on bowflex- focused on rhomboids
  • and MORE Pull ups!

Chest, tris, abs, intervals

I am so loving the “Fish Lips” WAR that we’ve got going on for the year supplies of OMEGA ANGEL…if you haven’t submitted your fish lips pic, do! it’s too much fun!!

 

Warm up bike 19 min
Bicep curls 65×10
Bench
65×15
95×10
115×9
115×8

Pushups 10
Crunches 2 sets
Leg raises
Serve twists
Lateral raises 10# plates x10

Incline flys
30’sx10
35’s x 10 x2sets

Bicep curl machine
65×10
75×6 + 4 shortx2sets

Bowflex flys
Press style 60×10
Low fly 50x10x2set

Tri extensions
45x10x3sets

Then intervals on the treadmill
4 min warm up at 6
1min @8
1min @6
1min @8
1min @7
1min @9
1min @7
1min @9
1 min @6
2mins @8
1 min @6
4 mins @8
then cool down– 20 min total
In addition to my workout, I got my Christmas tree decorated today. What a blast, NOT…i am not into decorating much, but I’m glad it’s complete.
Have a great Sat night!
-M

relationships

Let me start today’s post with a BELIEF of mine…but first let me say how much I’ve been enjoying reading yours!! I just love the inspiration!! THANKS!!

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!!

Weird that it is already Thursday??? Where does the time go~

Yesterday I was BEYOND tired!! Finally seemed to get some energy at about 4pm, but literally was dragging all day. It was cycle day 10 and now today I feel some “hormonal” stuff going on in my head.  Must be ovulation~ Oh the joys of being a woman! I wore my cowboy hat yesterday because the thought of washing my hair was exhausting:

 

My workout last night was a good one– just upper body stuff.

– push ups, bowflex flys, bench, rows, bicep curls, incline flys, abs, pull ups, dancing abs, bike cool down and more!

 

Okay…so today I did it!! I had no cream in my coffee!! I’m a big girl now, straight up BLACK coffee drinker, YAY!!

 

Time for this lady to get in some SQUATS!!

Have a good one yourself,

Michelle

 

 

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Met my Vince!!

I don’t have much time to blog today a MILLION and 1 things going on. But I wanted to be sure to stick to blogging for my accountability.  I am feeling almost 100% recovered from the tummy flu ~ thanks again for your prayers!

 

at 2 I worked out with my favorite client, Miss Emily McArthur!!
here’s what we did, circuit style with little rest–Try it:
2 sets of each pair then move to next pair:
Pair 1-
Squats 20 reps
Jumps one leg at a time 10 reps
Pair 2-
Backward lunges 20
jumps 20 each leg
Pair 3-
Push up 10
Stretch hip flexors
Pair 4-
Wide squats 10
Shoulder press 10 reps
Pair 5-
Ladder Abs 20+10 crunches
Calf raises 10
Pair 6-
Lay side raises 20 each
Adductor v’s 15

Here are some of my eats from yesterday:

 

 

 

Bowflex rows 3x60x15
Pigeon toe push ups 3×10

Inverted pull ups 3 sets
Lat row 40#kb

Bicep curls 45×10

Lateral raises 15’sx10 + front x5 x3sets

Bench 45×25
95×10
115×8
115×8

115×7

Then intervals on treadmill– went up to 4% grade at 9mph for my hardest interval

I felt great!

Now on to my title….Vince is the name of the character in the movie I’m in…Diedra (me) and Vince are very flirty with each other during the movie and even have a bit of a bedroom scene.  I met him yesterday.  Thankfully, we hit it off

 

Gotta go,

Have a fun HUMP DAY!!

-Michelle

 

p.s. here’s a pic I took last Saturday== then got too sick to post it:

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Sucked In!!

I keep getting SUCKED INto being on my computer– I’m getting off it right after I post this.  Instead I need to get SUCKED INto cleaning my house!! All the while SUCKING IT IN (my tummy that is, lol)!!

Yesterday, I got in a modified leg workout as I brought TIA (my 9 year old DD) through a workout: a circuit #3x’s through Squats Lunges Abductor-V’s Laying side leg raises Sit ups

then I squatted more and did some bulgarians then I played catch with Gunner (football)

Today, I broke into the 120’s for weight = 129.6, YAY!! On my wait to pick up Gunner from Football camp,  I ran around town for 21minutes– and here in a bit I’ll do a back, shoulder, bicep lift + 20 mins extra cardio. TIA wants to lift on the bowflex, so I’ll use that a bit today too!

See you tomorrow~

Love ya,

Michelle

Prepared to SUCCEED!!

www.BuffMother.com

I am prepared to succeed, do you know why?  Because I have a strong WHY!!

   My mission (my “WHY”) is to do everything in my power to create a positive legacy for my family.  I truly hope you have made the decision to join me on this mission!  If so, congratulations!  There are thousands of us Team BuffMother! members from all over the world, who have joined me on this mission and are committed to creating a positive legacy for our own families!!!

  However, I need to let you in on a little secret… None of us are even close to perfect!  We all go through occasional slumps filled with bad choices.  However, we are all very well educated in a very powerful law.  The law that I’m referring to is the law of BuffMother Momentum=BUFFMOJO.. It’s a little corny but you’ll never forget it! You need to be an expert in this law.  The reason this law is so important is because it can be applied to every concept in your life~ 

That’s why contest, challenge and goals like the Buff Bikini Bod are so important~ they help use keep our BuffMOJO towards our WHY!   Reaching little goals daily (the little things) help us keep on track to created a LEGACY of health and fitness on that will be passed from generation to generation!!  Every little thing you do adds up!

You will succeed if you keep your BuffMojo towards a strong WHY!!!

So today, I’ve spent much of the day preparing for success….I am so focused that it’s crazy!!  I want more than anything in the world to leave behind a legacy that will be revered for generations to come!!

One part of my day was a great chest workout:
walk around block (warm up)

perfect push ups (through out workout)
20, 20, 17, 12

chair dips
2 sets of 15

bench
45×10
95×12
115×8
95×10

bicep curls (preacher machine)
35×20×2
45×15
50×10×2
60×10×2

Incline Flys
30’sx10×3

Standing Tricep extensions
35×10×3

side lunges
20

Stationary lungs with 35# on back
20 each legx2 sets  (totaling 100 for today)

Bowflex flys
50 each side x10×3
one set bowflex tri extensions

Tricep kick backs
10×10×2

Now I am off to Keep my BuffMojo flowin’~
Let’s Do it!!!
-Michelle

Thank You Emily!!

Hey all…
I first off want to say THANK YOU to my Friend, Photographer and Book Designer Emily! Thank You for your hard work on my book…I appreciate your vision and understanding on this project! You made my book a peice of art! Thanks for that…and Thank you for getting it DONE!! Yay!! I am so proud of US!!! Thank You also for your willingness to photograph me whenever I ask, lol! And thank you for your friendship over the past 2+ years! You really are a Sweetheart!

So today:
warm up- push ups, arm circle and reach for the sky’s with TIA! What a little sweetie!

Then a mish mosh of upper body:
bowflex chest press, flys and tris
shoulder presses (standing DB)
push ups (perfect push-ups)
hammer curls
boxing drills
no weight squats and a booty exercise I invented today
and then a walk around the small block (about .5 mi)
tri-kickbacks and dips
a set of 50 crunches

I also did laundry, worked on my website, talked to Lisa S.!, moved the stair master and ab machine out of my living room into the garage, and cleaned my closet a bit smile

The plan for tomorrow is to hit the gym in the afternoon and get a GRAND leg workout! Along with work stuff! BTW- my book is potentially 1 day away from being sent off to the printers~ please pray for me about that!
Thanks~
Michelle

Ready to Rally!!


Well today is already a better day!!
Maybe cuz it is FRIDAY! :woohoo:

I’ve decided to RALLY about my fitness…I have been a weenie the last couple months. WAY too often putting business before my workouts. WELL that’s OVER~
My plan – is to workout at either 9:30 or 1:30 each day- NO EXCUSES!!
Sundays off.
My goal – a CHRISTMAS (just prior to) photo shoot! And I will be UBER BUFF!!
I need to add back lost muscle, and get ripped- i’ve got 10 weeks! My BIGGEST focus will be my butt/legs- so I am shooting for some BIG PR’s on squats and DL’s!

This morning I weighed in at 124….I need to boost up to about 127-128 and then I will cut down to 122 for my shoot.

here is the break down by weeks-
1 base build buff goal weight 124
2 boost goal weight 127
2 buff goal weight 124
2 boost goal weight 126
2 buff until shoot (slightly over 2 weeks) goal weight 122

Well, it is almost workout time, this is what I am doing today:
Chest/tri
Warm up jog around the block 5min
Bowflex Chest press paired with bowflex tri extensions
perfect push ups paried with abs
Incline flys paired with tricep extensions
bench dips w/ abs
flat flys w/ tricep kickbacks

some intervals not sure what mode 10-20 mins duration, we’ll see how I feel…my legs (hammies) are KILLING ME!

TIME TO GET ‘ER DONE!!

I am READY TO RALLY!!!!

UFC :(

I found my peace today in sleeping in….I had a little Layla join me, she is still not feeling 100%, but it was what I needed a bit of extra sleepy time with a little 4 year old.

I had no workout today, but I didn’t post last nights yet:

at home
warm up:
Bowflex shoulder press/bicep curl 2 burn out sets (100#)

Arnolds
25’sx10x4

Tricep bench dips
12×4 sets shoulder focuse lift body up to perfect 45 degree angle at top

Bicep curls
45×20
65x6x3

upright rows
45×15 x2 close super exaggerated form

Standing shoulder press
45×15 behind neck
65×8 frontx2 sets

lateral raises, front raises
15’xx10,6 2 sets

various messing around equipment in my garage~
then cardio fighting with my BOB~ It was a blast!! I WILL incorporate more of this in my workouts!!

UFC last night, was very disappointing. All but one of “my fighters” lost…I like Bispbing who did win, but he didn’t deserve it, the fight was “fixed” in my opinion. OH well, that’s the sport, you never know what’s gonna happen!!

I am excited for this week!!! I’ll post my plan and stuff in the morning,
time to get the kids to bed!!
-M

Deads Galore!


Where is the peace???

Let’s see….I found my peace today while working out to a Joyce Meyer message. It was about being passionate about your life and purpose. GOOD stuff!! It really fired me UP!!!

I did a couple small leg workouts today.
The first was early in the day~
I used some 15#DB’s that were laying on my bedroom floor and just started cranking out the lifts….I did a bunch of Squats, Deads, side lunges…then I went out to my garage and did more DEADS with the O-bar that had 95# on it. In total I worked out for about 9 mins on my legs and then I did some ball crunches.

Then this evening I did some more:
a ton more deads in my garage
a bunch of step ups
quite a few leg extension on bowflex and
also leg curls.
that session lasted about 20 mins or so….

I will be sore! all those new variations of exercises and the amount of deads I did will do the trick.

-M
p.s. I say where is the peace cuz 3/4 of my kids are sick with the tummy flu~ EWWW!