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Couple of Videos

Just uploaded this video yesterday about “Causes and Cures for Belly Fat” #bellyfat #insulin #cortisol http://youtu.be/95dWZe9KwR4

Here’s a video of me squatting from yesterday

I had a really good workout day: 25 mins on the bike in the morning and then a leg workout at about 4pm
Warm up body-weight stuff
Dead lifts
95x10x2sets
Paired with laying side leg raises
20 reps each leg 2sets
Squats
My sets were 45×20 warm up, 135×10, 155×10 (seen here), 175×6, 155×10, 135×10
paired with weighted crunches on ball (15#DB)2sets
and some knee ups
then I did Bulgarians
holding 10# platesx10 reps; Holding 15#DB’s x10 reps
Plus did hip ups, knee extensions, around the wolds
More Dead LIfts
135x10x2 sets
1 more set laying side leg raises
Today is day 30 of our contest! amazing, just a dozen days to go…

So the “Date” with my son was a success! We went shopping and he got several shirts and 3 pairs of pants– unreal that he’s a size 32×34! Big little man!

We also went out to eat at TLC for our favorites Spicy Cesar salad and MR Smoked Sirloin- YUMMY! And his hair cut turned out really nice too!

AND I even got in a stellar workout after it. Ran hills, my best run of the month for sure and then lifted chest.

Bench

Tricep bench dips

lateral raises

knee ups

Some push ups

Saturday’s workout was 20 mins of bike this morning and a leg workout Sunday.

6 Daily Goals– that will be topics in my daily journal

  1. Cycle day- 3 feeling much better today!
  2. Weight- 132.0 today.  Nice to see it going back down…expecting an under 130 weigh in any day now!  I feel so much leaner, I’m getting excited to take measurements and my AFTER pics for the contest. 2 more weeks!!
  3. Sexy To do’s-  SEXY Saturday, so spending some extra time with DH is a must.  Also, I will get some more time OUTSIDE in today. That always makes me feel more sexy.
  4. Workout- bike and legs
  5. Meal POA- Salad for lunch; Chicken with sweet tater salad for Lupper; Pot roast for Supper
  6. Sexy Actions- I think I’ll paint my nails today! plus adding in make up will be a must. Extra HUGS and Kisses and kind words to HUBBY!

The topic of proper training and injury prevention is totally on my mind and our contest topic feature today:

6 to Sexy~ day 27: Fitness level, weight training and Injuries

Lost a day?

Hey ya, feels like I lost a day somewhere this week??

Not sure how it’s already Friday, but I’ll take it…Friday’s Rock!

This one is extra nice because it’s sunny and warm and I get to have a special Date with my son. He’s got a hair appt at 4:30 and we are going to shop a bit too. He’s grown so big that he’s got hardly any of his own clothes to wear….been sharing with his Dad.

 

Okay, so on Thursday night I did a good leg workout with some SEXY dancing!

Here’s my pic from that:

 

Yesterday, I had a rest day from workouts and from the Rally Room…Sorry, I just posted yesterday’s contests post now:

6 to Sexy~ day 25: Sexy Meals

 

I was on the “road” yesterday. I had a business meeting, my HAIR APPT!! (yay) and then finished up the day doing some errands for “work”.  I say “work” because as you know I have a DREAM JOB!! I love being BUFFMOTHER, my work is very enjoyable, but it’s still work, lol!

 

Okay, here’s a pic of my hair. It’s quite a bit darker, but it will lighten up some as I wash it over the next few days.  I think I like the change– It’s what I wanted, more NATURAL!

 

Today’s Contest POST: 6 to Sexy~ day 26: Sexy Actions

 

Today’s plan:

Get some more “work” done

Workout- Chest/tris and a hills run outside.

Date with Gunner!

 

Today’s 6 Daily Goals– that will be topics in my daily journal

  1. Cycle day- 2 need I say more…part of why I lost a day of my life yesterday. I do feel better today than yesterday and am happy to be almost out of hormone hell
  2. Weight…I’ll add this in a bit
  3. Sexy To do’s…Get my legs shaved and fix my new hair!
  4. Workout: Chest/Tri’s and run– can’t wait to do this outside today!
  5. Meal POA : Not a full plan yet…Protein shake with a banana in it after run … then go out to eat with Gunner later. Put the pot roast in the crock pot for dinner!!
  6. Sexy Actions- I will spend some extra time with DH tonight.  Maybe give him a back rub

 

That’s all folks, see you tomorrow!!

Love,
Michelle

p.s. here’s today’s contest post

The Key to your Motivation is to Encourage others!

www.BuffMother.com

“MAINTENANCE” is a myth

Each and every new month, I like to give myself a theme and set specific goals for my fitness.  I am a big believer that “MAINTENANCE” is a myth- we are either moving forward or backwards in life, and more specifically in our fitness!

My goal is to keep the mojo I’ve gained over the past couple months!

I have 2 specific fitness goals:

1- I want to stay excited for Tennis…I’ve changed my lesson day to Tues and added in a FRIDAY Drills day!!  the extra time on the court will help me to keep progressing!!

2- Based upon my “after” photos from the SSS I need to  be STAUNCH about work my legs/booty HARD at least 2x’s a week !!

As for a theme of the month…I am all over sharing success stories.  I’ve had good intentions for a long time about this goal– but keep putting it off and being lax about updating www.BuffMother.com with them.  NO MORE– this month is all about giving PROPS to some amazing TEAM BUFFMOTHER ladies.

Speaking of which, I continue to get SSS contest entries (I’ve emailed confirmation to everyone whom I’ve received) !! thanks so much for all the effort and kind words!! The SSS was a SUCCESS!!  The last day to get your entry in is MONDAY the 5th.

This week has been a bit of a mish, mosh for workouts– nothing structured, just doing whatever I want.  I’ll start back to more of a set routine come next week-

Monday- tennis with my girls

Tues- Push ups and other chest exercises, plus some squats, a short run + 4 sprints

Wed- Tennis and Trampoline, Did photos, Walk during trick or treat-

Yesterday I did a mish mosh of exercises– Bench, shoulder press, bicep curls, dips, dead lifts, abs

TGIF ladies, I’m heading out for my run in a bit– it’s very nice here today!

Love,

Michelle

"All Star" Julie in CA

Julie in CA

Julie’s STORY is just AWSOME~ the words she wrote about believing say it all!!  Julie and has become one of TEAM BuffMother’s greatest leaders on and off of the internet..  Julie is constantly sharing her passion for fitness by working out with others and investing her time to help them.  Over the last year I have witnessed her receiving great rewards from the energy she’s given others.  I am so proud to have such a generous person in my life!

Julie Before Julie After

Here is what Julie wrote about her experience with her own belief:
My name is Julie and I’m a 47-year-young mother of 3 adult children.  I had my first child at the age of 20 and my other two by the age of 26.  I gave all I could to my children and their upbringing.  I believed that I needed to put them first and I always put myself and my husband second.  Then at the age of 39 something happened to me that changed the direction of my life as I knew it.  I was diagnosed with fibromyalgia.  My health became my number one goal.  It was a lonely life, though, as none of my friends had this priority and they just didn’t understand the new evolving me.
While surfing the web I found www.BuffMother.com, and life changed for me. As I was reading Michelle’s introduction on “Believing” I realized that I was that mother that she was describing.  I believed that if I tried to give myself that extra time in the day for ME to reach my desires that I would have been selfish. I had the belief that as you got older that you were just destined to look a certain way and age.  This was a real light bulb moment.  I realized that I wasted a lot of time and there was no more time to waste.  I could achieve a new and improved me!
Since joining TEAM BuffMother, I finally got it. You can make changes and reach the goals that you set for yourself as long as you BELIEVE you can.  I not only feel like this with my body now, but also with life in general.  You can do anything you want and be anything you want. You just need to believe and you can achieve this and be a good mother, daughter, friend to others in the process. I now BELIEVE that I can do anything I set my mind to.  I’ve learned to set fitness goals. I’d never really done that before.  I’ve learned to set challenges for myself.  I’ve been working out for many years, but with no real goals and no real diet.  I now know how to fuel my workouts, how to CHALLENGE myself and receive the results that I’m looking for.  As BuffMother! always says….Challenge=Change…I really BELIEVE that!!

TGIF ~ And I really mean that!

TGIF~!! and I really mean that!

What a week it has been for me…a GREAT one for workouts, a medium one for eats and a poor one for my website, lol! I’ve spent 60+hours this week working on my websites and I am so glad it’s the weekend! I need a BREAK from it!

Tonight we are having FAMILY MOVIE time~ we’ll be watching “Princess Protection” on Disney…with my 3 princesses~ and our prince and the KING~ BergerKING, lol!

I had another day “off” of workouts today, tomorrow will be upper body and sprints!! It’s been so hot outside that I MUST get my sprints done early in the morning…summer is here for sure!

I talked to my photographer today and she’s just bought a house so doing a shoot next week won’t work, but I did set it up for the 10th~ that’ll be perfect! So, I’m going to a little extra time to get extra buff!! I’ll still take my photos and do a tiny photo prep for the end of our contest next wed!!!

Okay~ so I am starving…but I’ll be back tomorrow to post a bunch more about the final week of the FCH! so stay tuned!!!!

Love ya’s!!

-Michelle

Happy 47th Birthday BUFFMOTHER Julie!!!

My dear friend and super inspirational BuffMother! leader JULIE of CA is 47 years YOUNG today!! Everyday this beautiful woman inspires me to rise up and take on life with a positive, relentless attitude every day~ she is a true LEADER in TEAM BuffMother.

HAPPY BIRTHDAY JULIE!!! I know you are going to have a super day and the best year of your life…Keep on inspiring!!!

LOVE,

Michelle

P.S.

Can you believe this used to be JULIE??

Julie has been a featured BuffMother! Success Story for months now, and recently wrote this AWESOME piece about “Why I love the Team BuffMother Rally Room” :

Why I love the Team BuffMother Rally Room by Julie Laughery April 2007

My name is Julie Laughery and I’m a 46 Year Young mother of 3 adult children. I’m hear to share my journey with you and let you know how I came to find “Buffmother” and how it’s changed my life and made me who I am today.

I had my first child at the age of 20 and my other two by the age of 26. I gave all I could to my children and their upbringing. I “Believed” that I needed to put them first and I always put myself and my husband second. I was that soccer mom, Girl Scout Leader, Den Mother and Childcare Provider. Intertwined in my being and all these hats was the desire to be fit, feel great and have back that same body I had before children. Along my road I would try and try to achieve this with some form of exercise video or aerobics in my living room, but I never could seem to follow through and meet my inner desired longings.

Then at the age of 39 something happened to me that changed the direction of my life as I knew it. I was diagnosed with Fibromyalgia. It’s a syndrome that effects your muscle and joints. It was at this time that I decided I needed to make changes in my life. I gathered up all I could and found out that working out, nutrition, and supplements were important in combating the symptoms. I started to go to a gym and so begins the fitness journey.

I started working out and feeling better and this became my life. My health was my number one goal. I at first started with cardio and gradually worked my way into the weight room. It was all a process and over the course of the years in the process of feeling better than I ever I had lost body fat and gained muscle. The gym became a way of life for me. It was a lonely life though as none of my friends had this life and they just didn’t understand the new evolving me.

Then one day while surfing the web I found “Buffmother” and life changed for me even though my kids were all now young adult children. As I was reading her Introduction on “Believing” I realized that I “was” that mother that she was describing. I was that mother that had the belief that if I tried to give myself that extra time in the day for “Me” to reach my desires that I would have been selfish. I had the belief that as you got older that you were just destined to “look” a certain way and age. This was a real light bulb moment. I realized that I wasted a lot of time and there was no more time to waste. I could achieve a New and Improved me!

I immediately joined “Buffmother” and I’ve now been a member since the Rally Room first opened. The reason I stay and have become addicted to the Rally Room is because of all the wonderful, positive support that you receive. We all have the same goals. We all want to be Buff and the Best person that we can be!! You receive so much LOVE and SUPPORT for whatever you’re going through good or bad….It’s an AWESOME, POSITIVE and INSPIRING place. It feels so good to be a part of a movement that is for the improvement in self and inspiring and encouraging others. I strive to do this now in and out of the Rally Room.

I have made lots of friends in the Rally Room over the course of a year and I’ve had the pleasure to meet up with some of them in my travels. I’ve now met Melissa from Washington, Tracy from Utah, Tracy from Idaho, Jamie from California and this coming October will meet many others on the Buffmother cruise.

Becoming a “Buffmother” I for once in my life finally “Got It” what “Buffmother” Michelle was preaching….It’s “Believing” you can make changes and reach the goals that you set for yourself as long as you “BELIEVE” you can. I not only feel like this with my body now, but also with life in general. You can do anything you want and be anything you want. You just need to “Believe” and you can achieve this and be a good mother, daughter, friend to others in the process.

Since joining “Buffmother” I’ve entered my first NPC Figure competition. By being in the rally room through my competition prep I received SO much support. There were times when I wanted to quit and I would throw up a Blog to that effect only to hear my “Buffmother Friends” tell me….You CAN DO IT!! I needed that extra push when that little devil was in my brain telling me to give up. I will be speaking soon at a Rotary Lunch about my competition and so the journey still continues.

I had the honor of becoming one of the “Buffmother” Success stories. I have entered Challenges from Buffmother herself and received the reward of the “RELENTLESS” Challenge. I’ve learned to set my own challenges as well. One of them I just completed. I had professional portraits taken for my husband, a goal that I’d had for fifteen years and finally I felt like I had the body I was looking for.

I now BELIEVE that I can do anything I set my mind to. I’ve learned to set fitness goals. I’d never really done that before. I’ve learned to set challenges for myself. I’ve been working out for many years, but with no real goals and no real diet. I now know how to fuel my workouts, how to CHALLENGE myself and receive the results that I’m looking for. As “Buffmother” always says….Challenge=Change…I really BELIEVE that!!

The Rally Room has really been a Blessing. It’s “my space” and “place to belong.” In my space I can post my pictures, family, interests, etc., without worrying about man eyes seeing. In this place we’re all women and we understand and know the “joys” of motherhood, Tom, PMS, Menopause, and other issues that men would not understand or care to understand. Women need an outlet and the Rally Room is that and more!!

Thank You Michelle for your hard work and commitment in creating a place where we all benefit and receive valuable Information, Inspiration, Motivation, Encouragement and Support!!
We Love You!

Fun Day!

What a fun day~ It was fun for many reasons:
1. I got to spend some extra time talking to my DH today in route to an from his job (his car is in the shop)
2. I got to buy my kiddo a sonic “whacky pack” for them today–Tia thought the word Whacky was funny!–so do I!
3. I got to workout with my DH, sorta– not actually together, but we were at the gym at the same time
4. I went shoe shopping– the only kind of shopping I tollerate– and I bought a pair!
5. I had fun talking on the phone about BuffMother! My favorite topic!

My workout was good–OH an I am DYING from my sore butt today–those lunges and Dead Lifts–totally killed it!
I lifted a weird upper body mix today:
R- bike warm up
Chest press machine
4 sets…can’t remember weight- I don’t usually do this machine other than for warm up prior to bench, so I wasn’t really focused on the weight
Incline flys
35’sx10
40’x6x2

Standing barbell military
45×15
65x8x2
right shoulder pain– i have a tricky rt. shoulder that I have to keep in check
lateral raises, front raises, hammer curl –mix of about 2 sets

tricep push downs
95x12x2
one set of cable raises between
10×10 each arm

pull ups
8, 8

Lat pulls (cybex pull down)
130×10
150×7
170×5
130×12

Seated rows– oh my poor sore booty
90x20x1 set–my pain was too great on my bottom half to do any more

run total of 4 min warm up
10 mins medium/hard 1 mile at 8.6 mph or a 7:03 min mile
good enough since I have a hard killer Track workout tomorrow

Then abs- old school sit ups- seriously for like 2-3 mins straight…next time I need to time myself
Stretch
Bicep curls on hammer machine
45×15 (5 full, 5 short, 5 full motions)x2
shoulder rehab rotations- 10# db x 10×3 sets

Blesses,
Michelle

Today’s workout- 8-25-05


Hello! I had a great workout today (as almost every day:)) So I thought I’d share it with you. I am 11 weeks away from my contest and am “buffing” right now!

Discalimer:
This workout is very intense!!! Do not try this yourself with out being in the proper shape. I have been working up to these weights, volume, speed and intensity level for the past 2 years. Two years ago I would have died if I were to try this exact workout.

Here is my workout from today…
Warm up on Recumbent bike for 5min
Focus is Shoulders then Bi’s then back:
Shoulder Press
95×15
105×8
120×6
120×8
120×8 I wanted to do only 6 reps on these last two sets, but I couldn’t up the weight, because the next weight was 135 and is TOO heavy!
Bicep Curls on Machine-
50×12
50×12
60×10
60×10
W Military- standing both arms at the same time
25#db’sx6x3sets
Hammer curls
25#db’sx8x3sets
Pike abs on bench 2 sets 15 and one set of 15-8side-8side
Cable Curls- both arms at the same time
90×10
90-70-50 x 6-6-6
Upright rows on cable machine using curl bar
70×12
70×12
90×6
90-70-50×6-6-6
Cable later raises
20x10x3sets
20×6
Cable rear delt raises
20x10x3sets
Bicep curls on cable machine flex pose
30×10
40x8x2sets
Lat pulls
wide grip
70x10x2set
Close grip
110×6
120×6
Rows
90×10
110×6
120×6
120×6
Then my interval run on the tredmill:
Every run is at 2% incline unless noted otherwise
5min warm up 4-7.2 mph
min6-10mph
min7-recover-8mph
min8-10 mph @3.5% incline
min9-recover-8mph Heart rate at 9:10 is already 180
min 10- 10mph
min 11- recover 8mph
min 12- 10 mph @ 3.5% incline
min 13 recover 8mph
min 14- 10 mph @ 3.5% incline
min 15-16 recover…I needed extra time to recover my hr was 190 after min 14 interval!!!
min 17- 10mph @3.5% incline
min 18-10 mph @2%
min 19-recover at 6mph
Had to be done…childcare was over!
This workout took a total of 1 hour and 20 min.

Have a Happy Day!
xoxoxo~Michelle