Every Day in May! ~ Day 15 WE ARE HALFWAY DONE!! and today starts our 3rd week– with NEW FOCUS… This week’s diet focus is to Eat More Protein! Our fitness focus for the week is gaining Speed. Check out today’s suggested workout: http://youtu.be/6SJFwlREe0A
So…I’ve been very SCATTERED lately. I have a lot of stuff going on in my mind, body and life at the moment. WHICH is nothing new, lol! It’s odd though how sometimes I can handle it with ease and at other times I just can’t FOCUS! It’s a bit more than just female hormones for me currently. It’s deeper in my SPIRIT. I’ve been looking for some solution, but the truth is I KNOW THE SOLUTION. The solution is getting ROOTED, GROUNDED and FOUNDED in my faith. I’ve been slacking on my prayer time, my church time, my building faith time, my FELLOWSHIP with GOD time! This cycle needs to end~ Actions towards feeding my “SPIRIT” need to start today.
That said, I will dig into a message during my “bike ride” in just about 10 mins.
First, I’d like to mention I’ve been consistent in my workouts all month despite being so scattered. Thank GOD for this Every DAY In May challenge. Without it I may just have forgotten to workout all together, lol!
Yesterday was a big win for me in the workout dept…got in my 20 mins fasted, then trained a couple sweet ladies, then ran some “pampering errands” and when I got home made myself do a hills run. IT WAS SO HARD! but afterwards I felt better and even did a couple sets of pull ups and abs.
this pic was right after my run, isn’t it pretty outside?! Sooooo GREEN!
Tuesday I did manage to do a good leg workout. It was shorted and way more scattered than I had hoped, but I am sore from it for sure!
All in all being scattered is the worst of what I’m dealing with at the moment. Everything else in life is wonderful! I am truly blessed!! THANKS be to GOD, He has given me so much that I can’t do justice by even listing everything but I am going to list some: My husband, my kids, my puppy, my land/home, my chickens, my friends, my TEAM BUFFMOTHER ladies!!, my super family, my finances, my health, my computer(s), my clothes, my shoes (OH HOW I LOVE SHOES), my drive, my personality, my looks, my hair, my legs, my abs, MY LOVE for others, my passion to learn…Oh my, I could go on and on. Simply I am VERY THANKFUL for all that is part of my life– All of it is so appreciated I could EXPLODE with Excitement about how much I am BLESSED!!
Time to go listen and ride!!
LOVE YOU All so much thanks for sharing a bit of your life with us here in the Rally Room and being such super members of our team!!
Thank you, thank you!!
The Key to your Motivation is to Encourage others!
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!
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!
The Key to your Motivation is to Encourage others!
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!!
p.s. I keep forgetting to take my starting pic. I’ll add that to my to do list!
Every Day in May! ~ Day 2 This week’s diet focus is to Drink More Water! Chug-a-lug. Our fitness focus for the week is building Endurance. Get to it! Check out today’s suggested workout: http://youtu.be/TJuR415-Ugk
PLUS~ the DAILY challenge is to consume lettuce or cucumbers and it’s Friendly Friday!! Be nice peeps
Smile more and make eye contact with people…it’s OKAY!
Say HI to everyone you cross paths with
Break the ice, introduce yourself; be conversational
Lend a Helping HAND; open doors; offer to help carry something for someone, etc….
Comment on a Friend’s Blog
Comment on a STRANGER’s Blog
Send some e-mails or private message
Send some letters or Thank You cards or B-day cards, etc…
Send some flowers~or balloons~ or fruit~ or candy (toffee?)
Call a friend, aquaintance, family member or even and ENEMY, lol!
Just STRIVE to be EXTRA Friendly today!!! And HAVE FUN with it!!! You will be rewarded for planting those “energy seeds”
NOW on to my recap for day 1. I was in a hormone trance all day yesterday and the day before, lol! I feel like I am snapping out of it today on cycle day 26, yay!!
I spent almost the whole day “nesting”…I cleaned up and reorganized my “office” area. Moving my computer to the opposite side of the room so that I can video tape on a clean wall. I still have a bunch of papers to get through, but it’s looking a million times better already!
I ate eggs for breakfast, then tuna/avacado/egg salad with nuts and celery for a late lunch and finally started my workout at about 6pm.
I did the upper body purple band workout for a nice warm up– the push ups were tough! And then I added in some heavier bench press 3 sets of 6-8 reps at 105#. It was a big time win for me and my shoulder!! I didn’t have much pain and I think it can handle a “real” upper body workout finally! YAY!! I also did some rows, abs and bicep curls.
Next I hit the trail for longer hills. 4 2min long hills with a jog back to the start between. They were tough, but I felt really good!!
I was also very thankful yesterday–for my family, my home, for prayer, for the TV show VIKINGS and for ENVY. YES, Envy– good envy is very helpful toward us accomplishing goals in life: READ THIS ARTICLE
My workout plan for today is to do the boosting lower body purple band workout for my warm up, then SQUAT, Do DEADs and LUNGES plus knee extensions and extra ab/booty work! I will also be hiking around on our land. Travis and I are harvesting some black walnut wood
It’s Every Day in May! ~ Day 2
Today’s challenge is to consume lettuce or cucumbers and it’s Friendly Friday!! Be nice peeps 😉
Also, remember the week’s diet focus is to Drink More Water! Chug-a-lug. Our fitness focus for the week is building Endurance. Get to it! More about how and why to do both are in yesterday’s blog~ http://buffmother.com/8474/every-day-in-may-day-1/
Don’t forget to get in your 11 mins or working out today– here’s a suggested workout: http://youtu.be/TJuR415-Ugk
I am going to do the Band workout for my warm up then hit the weights for a bit more focus on my BACK and CHEST…then go for a hills run.
PLUS , I will-try to take a starting pic!! YOU SHOULD TOO!
It’s Thankful Thursday today!! Be sure to think about something you are thankful for today. And/Or be extra thankful. The art of APPRECIATION is so powerful. Reach out to and thank someone, you will be amazed at how much it impacts you in the positive!!
Our diet challenge for today is to eat some fish! Each day of the week we have a set diet challenge that is meant to get you thinking about your food intake and help you get out of the “grind” of eating the same things all the time. Variety in food intake is vital for nutritional and mental reasons. Try some fish today! Tuna, Salmon and Talapia are some of the fish I eat.
This week’s diet focus is to Drink More Water!
With the weather warming up realize you may need to up your water intake from where it has been the past few months. A good goal intake is at least half of your body weight in ounces daily, but often times up to 1 gallon a day is recommended for those with higher protein intake and for those who consistently workout. Water is vital for flushing out toxins in your body and the transport of nutrients to your cells. Key things to keep in mind are that when you initially up your water intake you may retain water for a day or two, but then your body will regulate itself and you’ll find that the consistent higher intake of water will help you NOT retain water. Beware that too much water can be dangerous…if you find that you are cramping or constantly thirsty despite drinking tons of water or light headed, you may be consuming too much water and flushing minerals and electrolytes from your body. If that’s the case lower your intake and consider supplementing with a good healthy sodium.
Our fitness focus for the week is building Endurance.
Endurance is your aerobic fitness. It’s what allows you to Go, Go, Go!! This week take some time to strive to be MORE ACTIVE! Here’s some ideas on how to increase your ENDURANCE:
Walk more- take your dog or kids for a walk, us a pedometer and measure your steps, strive for 10,000/day
Stand more- refuse to sit unless 100% necessary, try a standing work station
Do more cleaning- spring cleaning time of the year! organize, give away, sell unused items
Get out in nature- hike or bike on trials near your home, do some landscaping, outdoor planting, etc…
Join a running club or sign up for race, it will give you the motivation to hit the pavement. BTW- running outside is so much more effective than on a treadmill, try it!!
Buy a heart rate monitor and USE IT!! Get in your aerobic zone and strive to stay there for 20, 30, 40, 50 or even 60 mins!! You’ll be amazed at how quickly your heart will get stronger and how fast your endurance improves!
That’s all for now!! Have fun with this challenge~ We can do it!!
1. You’ve been an inspiration to thousands of women with your practical approach to fitness after motherhood. What inspired you to speak out and share your wisdom with others?
I was inspired because of my own results! I attacked and regained my body after 4 kids using a system I call Hormonal Timing. My personal success captured in pictures was PROOF that women can get their bodies back after babies, even twins and even after c-sections!! That’s how www.BuffMother.com was born~ soon after that we became a TEAM of women and now almost 10 years later I am very honored to say we’ve been able to impact countless women all over the world.
My mission was and is to simply help women BELIEVE again!
2. The “about” page on your website starts off with the statement, “I am no different than you…” this is a powerful statement. What are some of the biggest misconceptions that deter women from starting a fitness program?
Yep it’s so true, I am not some “made up” fitness personality living a posh life in Hollywood. I’m a real mother with tons of responsibilities and obstacles that could easily keep me from being fit and healthy.
For many of us when we see someone we admire~ it’s easier to believe that “it’s easy for her”, “she was born that way” or …”she doesn’t have anything to overcome compared to me” rather than take an honest evaluation of situation, step out into the unknown and take action towards the person we want to become. IN the case of fitness and diet, It’s never easy to be fit and healthy. No matter what you have to make many tough choices daily.
3. What is a motivational method you recommend for those having trouble sticking to an exercise program?
That’s a tough question, because there is no ONE SIZE fits all answer– I do believe the #1 way to stay motivated is to involve yourself in others success. “The Key to your Motivation is to encourage OTHERS!” Just try it- give a little of your energy to someone else and you will be amazed at the motivation you get in return!!
Secondly, You must BELIEVE! do things that build your belief in what you are doing. Research, Read books, Read Success Stories, journal/blog, take pictures, measure your success, etc…All towards building your belief!! Once you truly belief that every little choice you make has an impact on yourself and others FOREVER, your motivation to succeed with skyrocket! Step up! Take a hold of your life!! YOU have the power to create a legacy of HEALTH!
Thirdly, you shouldn’t expect to enjoy it! Eating right and exercising is like taking your medicine– or like brushing your teeth. A part of life that you must do habitually. Personally, I rarely enjoy workouts. I enjoy the RESULTS from my workouts!! Envisioning the good results keeps me motivated to workout and eat nutritiously!
A Final key to staying motivated is to realize CONSISTENCY is the key.
I’ve seen it so many times, people QUIT because of their ALL OR NOTHING mentality. Unfortunately, many fitness professionals paint an skewed idea of how to be healthy and fit. They present themselves as PERFECT and never failing– which is a big lie. Everyone fails at times and no one eats 100% clean, healthy and perfect all the time. I’ve never claimed to be faultless, I only claim to try to make wiser choices more consistently; continually striving to improve myself and my health. Know that it’s a journey!! Learning the lifestyle of healthier eating takes years of effort and determination!!
4. In the past, you’ve mentioned that the mainstream approach to fitness and diet were unsuccessful for you? Why do you think that is the case?
Mainstream diets and exercise programs are marketing schemes. They are founded on misconceptions, full of empty promises, hype and blurry results. My experience in failing was NOT unusual. Most people fail, heck the mainstream programs prey on that reality!
They fail because most of the programs address only one or 2 facets of the hundreds of items needed for fitness success. The programs are not addressing the whole person: mind, body and spirit.
5. You talk a lot about hormonal timing. Can you tell a little about this secret system?
It’s how I’ve trained for the past almost 11 years and how I’ve trained my clients since that time. Hormones need to be taken into consideration into your fitness approach. Hormones are the great regulators of our body systems, if the are out of balance in any way eating properly and working out becomes very difficult. Once you truly understand the power of hormones and how to work with them you’ll find the success you are craving.
Unfortunately, millions of women are overweight simply due to their HORMONES!!!
We get uncontrollable cravings for junk food.
We gain weight without explanation.
We suddenly have no desire to exercise.
The negative effects caused by our hormones are endless.
Hormonal Timing is a strategy designed for women only using their natural hormones. My goal was to create the fasted possible method for women to achieve radical physical transformation. I believed the key was to capitalize on the positive effects of our hormonal fluctuations while also diminishing the negative effects. I used myself as my first test patient. I had just given birth to twins by C-section which were my 3rd and 4th babies in less than 4 years. My body was stretched out, fat, depleted in every way and just plain disgusting. At the time, I just wanted to see radical transformation in my body. I had no idea that I was on the verge of discovering something that would change the lives of thousands of women. To make a long story short, my body transformed radically by using what I now call Hormonal Timing.
I began designing custom Hormonal Timing programs for women online. I charged $1200.00 for an 8 week program. It wasn’t long before I was sold out! I simply didn’t have time to take on any more clients. The results my clients were experiencing was amazing and I soon realized that I had to develop a way to share Hormonal Timing with every woman in the world. That’s why I wrote my book “Hormonal Timing”. It will provide you with all the knowledge and tools you need to begin living The Hormonal Timing Lifestyle immediately.
6. You have a huge following, you’ve written books, you have an infomercial and you’ve produced a series of workouts on DVD. What’s next for BuffMother?
I’m always busy doing THINGS…Business wise, we are in the midst of a 10 week transformation contest within our private women’s only site www.TeamBuffMother.com. Then this spring, I will be hosing an online “class” for those ladies who would like to become “BuffMother Trainers”. At the same time we are working hard toward a new EXCITING product launch for 2015!!
In my “hobby” life, I operate best when I have a scarey goal in front of me. The next UPCOMING adventure is a movie role. I play Diedra, a lady who is charming, sexy, wild and a bit crazy. I’ve been rehearsing for that role my whole life!! Check out the Movie’s Facebook page~ The Phone in the Attic : https://www.facebook.com/ThePhoneInTheAttic
7. Finally, what do you say to all of those that look to you for inspiration?
I am honored to be able to and I expect to continue to be a leader by example forever! I am “BuffMother” and will remain that way because I take that responsibility to heart. I really believe that inspiration is all around. The realization that our actions can greatly impact others is eye-opening. You too, are being “watched” …take that to heart. Prove to the on-lookers that YES you will WIN the battle! Show them that You will accomplish your goal!!
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
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.)
*In the long term and short term increases your metabolism (Anabolic “Building up”)
*Less wear and tear on joints and muscles due to shorter duration and less volume
*Increases muscle building/sparing hormone levels following session
*The best method for lowering body fat
*Boring and Lengthy (45-60 min.)
*In the long term decreases metabolism (Catabolic “Tearing down”)
*Energy Drain – uses up your extra energy stores
*Leads to wear and tear on joints and muscles resulting in injuries
*Does not raise muscle building hormone levels
*Not the best method of lowering your
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.
Well girls…we are now entering our 8th week of the BBB contest and the LAST week of the 4 weeks of RELENTLESSNESS!!!
I am determined to have MANY relentless workouts this upcoming week…IT is GO time!!
Last week was a good one again, but not as good as the previous one.
M-back, shoulders, biceps, intervals
Th-ran outside and some sprints…chiro appt
F-chest tri workout at gym (30 min quick one)
Sa- off–drove kids around all day running errands, to games and b-day party
Su- upright bike intervals back, shoulders and abs
So in total I lifted 4 days and did 3 cardio sessions. As you can see, I started strong…but kinda fizzled out~~ that’s not going to happen this week.
I started boosting on Friday~
M-lower body and steady run
T- upper body and cardio intervals on stair mill
W- sprints outside…abs hard
F-Upper body and run intervals
Su- run outside
My lifting will be focused on building muscle and keeping up with my running. I plan to add some CEE (creatine ethyl ester) pills this week to help my energy levels.
WE need to rock this next week…I AM GOING TO BE RELENTLESS–MIND over BODY!!! I will be mentally tough!
WOW~~~!!!!! isn’t it fun to have excitement to get buff for the spring?!!
I sure am feeling the vibe!!
I am “Boosting” at the moment and I thought I’d share a few items on how I approach my boosting these days:
I prep myself for my “bad days” (19-22) during my last few days of buffing. I will go ahead and write to do lists ahead of time, prepare my workout plan, get supplements organized, get food shopping done, make appointments and be sure to shave, lol! All of that prep helps me get through the crazy distracted days that I often encounter on c-days 19-22.
I spend more time reading, watching movies, just sitting, relaxing, snuggling, hibernating, and laying down in general during boosting. I try to take my time, so I don’t find myself in a tizzy. Or being a “spaz”…I just focus on being more mellow and rest driven.
I focus on building up my body and mind, allowing myself to repair and build towards the future. I like to build knowledge during this time…read and research. I like to build my PMA…I do exercises like Focus on Solutions, to keep my focus where it needs to be. I love reading books that build up my faith, my attitude or my business! I focus my workouts on BUILDING Muscle and my diet on BUILDING up nutrients that will positively affect my body forever!!
Tomorrow for example is going to be a GREAT day!
I have my supplements for the day ready to take (in my handy HT dispenser)
I have a POA placed in my outlook
I have food prepped and ready to eat in the frig
I have a book to read- The making of a leader by Joyce Meyer
I have my twins home tomorrow to snuggle with during an afternoon nap
I have a great workout planned along with a relaxing time in the tanning bed
Boosting can be an amazing time of the month~ God made women special for a reason~ embrace your woman-ness!!
UPDATE~~ The best laid plans go up in SMOKE!
I was so organized about today…but did it matter – NOPE – because pretty much all my plans went up in smoke! BUT NOT TO WORRY~ the super adjuster known as Miss “Fly by the SEAT of her PANTS” BERGER….was able to remain calm and still get’er done!!
Why? did I have to adjust?
1- One of my girls was sick…poor girl, yet again for the 5th day in a row was just not right…so I made a call to the pediatrician’s office and spent hours due to that whole process
2- Gramma was flying into town today and I was the one who opted for the “job” to pick her up from the airport another HOUR I didn’t plan. BUT it was great to see her and have here here!!
3- PIANO Lessons~ I forgot about these until today….is it really Thursday again already? So another hour GONE!
As I said despite it all, I got in a good workout and a GREAT day of eating!! I am ON FIRE and roaring ready to get my BBB!!
My workout was as follows- intervals on the treddy~ it was hard and good…and I forced myself to stay on the machine until it read 3.1 miles~
AND I am going to head out to do SQUATS in my garage after I get the kids to bed and do a 5 min warm up on the bike.
I am going to shoot for a longer streak of doing 3 sets of squats daily…a couple of months ago I made it 14 days straight and my booty was showing the positive effects~ YEEHAAWW!