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Family Bday fun!

HEY YA!! gotta be quick today– It’s DH’s Bday so lots to do to prepare for when he gets home.

Yesterday, finished out my twin’s bday with a date with Tia~ her present 🙂 We had a good time! Bought her a purity ring, some new track shoes/clothes and at out at PFChangs– YUMMY!!

Last night when I got home, I hit the treadmill. Did intervals at 8mph, 3 for 2 mins and 3 for 1 min– made 2 mi in 16:30, total time 20 mins.

I also got in my 100 lunges!!

I did 20 forward lunges 20 stationary lunges 20 rear lunges 40 side lunges plus I ran 20 mins of intervals ‪#‎challenge‬ ‪#‎lunges‬ ‪#‎buffmother‬Got in 25mins on the bike today and now I’m set to do legs~ including more lunges!!Have a great day!-Michelle

Be sure to join Fab Abs February!

Hey All!! Can you believe January is coming to a close already??  We’ll I have a reason for you to get fired up for February!!!

 

Starting Feb 2nd I’m hosting a challenge– FAB Abs February!!

The challenge will be in 2 places– here in www.TeamBuffMother.com

AND

On www.Dietbet.com/buffmother for a weight loss challenge of 4% of your bodyweight in 28 days.

 

Join in however you’d like, thanks! I’ll post more about it in a few days!

 

Oh wow, how did it get to be Friday?  I literally was in bed almost all day Sun, Mon, Tue, Wed and half of Thurs….CRAZY! I have not been knocked on my booty so hard in a long, long time! Glad that’s over, HA!!
3 of our 6 in the family got it bad- Gracie first, then Tia and I.  Hoping no one else has to lose a week of their life to this flu.

 

Anyhow enough about that, it seem like sickness is the only thing I’ve blogged about this week. Truth be told, I’ve had a lot going on in my BRAIN during the time off. I’ve been thinking about a lot!!

 

I had a fun question asked of me a couple week ago “What are 3 things on your bucket list?”  It’s an interesting question because I didn’t know off the top of my head…I had to think about it for a while.

Here are the 3 I came up with:

  1. To learn to sing
  2. To own a horse (and learn to ride it)
  3. To visit Germany During Oktoberfest

 

What 3 things are on your bucket list?

 

Like I said, I’ve been thinking about a lot of things Death, life, living, money, time, energy, work, being lazy, goals, vision, people, love, etc…

So much thinking has made me glad to get back to workouts, they clear my head.

Today’s plan, bike and do chest/triceps.

Gonna go for now, be sure to enjoy your FRIENDLY FRIDAY!!

Love,
Michelle

 

 

p.s. I’m making a list can you please share some healthy “reward” ideas!!

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The Key to your Motivation is to Encourage others!

www.BuffMother.com

Last day of school!

Pretty please support me with a like for Gym Angel…I am a spokes-model and Sponsored Athlete for the brand. THANKS for the love <3 <3 xoxox https://www.facebook.com/GymAngelbrand

 

Michele Allen, Danielle Kiker and Angela Ellefson are our ANGELIC picture/tags contest winners
Congrats ladies!

 

My day yesterday was super busy! I got a lot done, but more to do today (I so need a solid TO DO list) while the kids finish up school before Christmas.  I got a good back, shoulder, bicep and interval run done yesterday…plus an additional 25 mins of bike.

 

Today, I’ll do my morning bike and chest/triceps.  I am really sore from my leg workout a couple days ago, so no intervals will be a nice treat!

 

 

Can you believe there are just 13 Days left in 2014?

~ Friday
Today’s suggested workout-
The BLT: http://youtu.be/S5L9g7-afs0

Repeat this circuit 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.

Today’s Diet Challenge~
Eat cauliflower or asparagus. Eating a variety of foods is more important that you may think. Don’t get in a rut, try something new! How about cauliflower or asparagus? If they are staples, go for something more exotic! Greens are packed with fiber, vitamins, and minerals which help your body’s detox process. Be sure to add them to your shopping list and then EAT them!

Today’s Personal Challenge~
Friendly Friday!! Let’s strive to be extra friendly today:
• 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
• Send some e-mails or private message
• Call a friend, acquaintance, family member or even and ENEMY, lol!
• Text someone!
Just STRIVE to be EXTRA Friendly today!!! And HAVE FUN with it!!! You will be rewarded for planting those “energy seeds”

 

Time for me to roll!!

toodle, do!

-Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

All over the place!

Hey Ladies, My brain and body have been all over the place. All the new stuff going on has got me working on so many fronts. It’s really a ton of fun!!

 

Finished our www.GymAngel.com give away 10 lucky ladies get a big box of supplements and a tshirt. Keep your eyes open for other give aways…I’m gonna be doing them often! As part of my responsibilities I’ve been a bit more active on bodyspace and in the BodyBuilding.com forums. I’ve already met many new super cool along with some very “interesting” people! Makes me thankful for the sweet encouragment and privacy of www.TeamBuffMother.com

 

STARTED our www.DietBet.com/BuffMother game. All the members got a free 28 day workout/diet download and it’s ROCKING already. I weighed in this morning for it at 135.6 pounds, up a bit from BOOSTING since I’m cycle day 27.

This week’s focus is on ENDURANCE.

Did you know that part of why you can gain more endurance is to do with MITOCHONDRIA?  Mitochondria are the energy factories in your cells. As you train in the “aerobic” zone consistently your body adjust by creating MORE MITOCHONDRIA in your cells! That means MORE ENERGY for you!!  Also, the mitochondria become more efficient at producing energy as you get in shape and at BURNING FAT for fuel!!  Even though I don’t love Endurance training, I do love it’s effects!! It is important!

I’ll post more info about ENDURANCE as the week rolls on!

 

Have our next batch of HT Pills on it’s way…should be able to open up for sale again at the end of the month! Set to work on getting some of these HT PILL Success Stories integrated into our marketing   AWESOME STUFF!

 

BUFFMEALS.com is rollin’ right along, more orders coming in and more work to be done on that too! It’s a fun “SOLUTION” to promote! I’m working on a “SPECIAL REPORT” type give away and promo campaign to gain visibility. Also, set putting up more info on my website, taking some good photos and doing more videos about the meals very soon!

 

 

Thursday night at 5:15, I’m teaching “Insulin and Thyroid” Class again. Anyone local is free to come “on the house” as my guest! It’s in Bentonville at Project Wellness by Krispy Kreme)1400 SE Walton Blvd., Ste 28, Bentonville, AR 72712

 

On the Family front, Football is over, Basketball is underway, OFF SEASON football lifting for Gunner and Track training is set to begin for me, my son and maybe even my Gracie (she’s busy with BB, but loves running too!). I’m hoping to go to a local (actually an hour away) track club a few times to see about gleaning some helpful ideas for my own club that I plan to start in April.

 

Hunting season is well underway…Travis is the only one here hunting this year. He’s not had much luck, but he’s enjoying it!

 

Now, on to workouts…

I missed yeseterday’s afternoon session but I did get in a good 30mins on the bike in the morning.

Today:

Biked 15min, Ran 15mins of intervals, Biked another 15 mins.– training my endurance, my goal by Dec 9th, is to be up to doing 1 long cardio day weekly of 60mins.

 

The plan is to lift legs/abs here in just about 30mins.

Gotta keep working on my BUTT and GUT!!

Time for me to roll!

Lot’s to do,

Michelle

The Key to your Motivation is to Encourage others!

El Sucko!

El workout, El Sucko! Losing my mojo means that the first workout back has the chance to SUCK big time and it did. The thing was is I WAS fired up to workout all day long but kept delaying it and by the time I tried I was tired and torn– torn by wanting to be hanging with my family vs. in my gym.

 

Other than my workout, my day was very good! I accomplished a lot!! We even got our VERY FIRST orders on www.BuffMotherMeals.com! SOOOO EXCITING!!

 

I also voted, GO REPUBLICANS!!

 

ALSO, Things have moved forward with www.GymAngel.com…look for an official announcement about our relationship soon. Isn’t my Gym Angel t-shirt cute? And my son too?

 

Nostalgic November… this is my true #beforepic it brings back some good memories of the fattest time of my life. When I lived in Dallas before we had kids my carb cravings were insane my stress level was through the roof and I kept on packing on the pounds.
I value that time of my life greatly…so happy I’m wiser now!

 

 

Now onto today…I have a busy HUMP DAY ahead. Need to buckle down and get in a GREAT workout! Plus, I am going to get in some good PAMPER time– a massage!! YAY!!  The only bad thing about it is that I’ll have to miss our chat.

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Nostalgic November

the Rally Room theme for this month is…

Nostalgic November!

 

Post daily in a memory from your past…

Remember, be thankful for, acknowledge and appreciate your past. Join with me this month and celebrate the past success in your life, the fun times you’ve had with family and friends. Let’s get Nostalgic!

Plus, make this November count! I want to look back 10 years from now and have NOSTALGIA about this month of my life!

This picture is a sweet memory from our second Nebraska “Team BuffMother” gathering in 2008. Thanks to Lisa Yost Staudt we have a LARGE TEAM of women who are to this day impacting the lives of ladies in not only the Omaha area but the entire region surrounding Nebraska. Thanks Lisa and all my Nebraska friends for your love, kindness and support!! www.TeamBuffMother.com

 

 

My workout yesterday was to bike for 20 mins and 40 lunges in the morning, then I ran hills. I ran 3 loops each direction then 1 1min hill followed by 5 more 25 second less steep hills and finished with the remainder of my 60 lunges up the hill then cooled down with a jog home.

 

Today I lifted chest. I took my Gym Angel Energy pre-workout supplement about 30 mins before.  I started as the label suggested with 1/2 a scoop in about 4 oz. It’s pretty tasty: Pina Colada flavor.

Anyhow, I didn’t feel it much– no jitters or sickies.  I did have a good strong workout.

 

warm up Bike

Bench

45×20 warm up

95×10

115×8

115×7

95x10x2sets

 

Incline flies

30’sx10

35’sx10

35’sx8

 

Ab rolls with curl bar

2 sets of 12

 

Jumping lunges- 5 sets of 20

+ more abs: sit ups, hanging knee ups, side crunches

 

Then ran again…2 days in a row of running is very rare for me! I wanted to do it today though because legs is tomorrow and I don’t want to run on leg day. I did that on Wednesday and it’s exhausting!

 

Overall I ran intervals 2 mins @8mph with recovery at 6mph x2 then ran the next full mile at 8mph.  Completed 2 miles in 16:23 then jogged a cool down and stretched.  I really challenged myself with the mile at 8mph.  I kept telling myself it was the “money maker minutes”…the ones that really counted, the HARD ONES! Those are the ones that CHANGE YOU!

 

Time to roll, got a HOT DATE with the hubby!

Love,

Michelle

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

DD Date Afternoon

HI Ya’ll, It’s so fun to have a little GET AWAY from the routine sometimes. Yesterday, I did just that…DD and I went shopping all afternoon ! It was supposed to rain so we drove the extra 20 mins to go to the indoor mall in Fayetteville. It’s been a long time since I’ve been there, crazy all the memories that cam flooding back of the days when our kids were little and a trip to the mall was our only “entertainment” we could handle with them, lol!

DD and I got lots of fun fall items and then some good eats at Olive Garden. We made it home around 6pm and then I did a short 2O min lifting workout. Bench, Inverted pull ups, Incline flys, knee ups for abs and a few other moves mixed in there.

Then we watched football, ate and chilled out as a family. It was a good solid family day!

Today, I have some “catch up” to do. Got to get orders out, Follow up on some emails, Get the 6 to Sexy workouts up for the VIP’s and scheduel the chats and conference calls for week #1!

To be honest the only reason I’m doing the contest is for myself HA! Not exactly, but I seriously need it! I’ve been in a funk for way to long and just need to PUSH past it!  Thanks for joining me on the journey to REGAIN that SEXY FEELING.  It’s easier to do it when others are WITH YOU! Synergy rocks!!

Okay, Time to get to it!!

Have a FUN FRIDAY!!

-Michelle

The Key to your Motivation is to Encourage others!

  1. www.BuffMother.com

Scattered

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!!

-Michelle

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

SSS2014 Winners, May Day 2, Recap

HI LADIES!! This blog post is going to cover 3 things. The SSS Winners!!,

Day 2 info and my day 1 recap.

First off I posted the  2014 SuperStar Success Winners!! yesterday afternoon. Congrats to all the winners and participants.  PLEASE if you are eligible for a shirt send me your address and shirt selection to customerservice@buffmother.com. Thanks!!

Secondly, it’s our SECOND day in MAY!! Loads of success already and on our event page we are up to 868 participants!!  Please continue to invite your friends, it’s never to late for them to start!

Check out today’s suggested workout: http://youtu.be/TJuR415-Ugk

 

DAY 2-

Today I’ve decided to just add to this forum post Every Day in May!! Week #1: Day 1-7 instead of doing a new one daily, I’ll do a new one weekly.

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

SO TO SIMPLIFY: Day 2~5 goals-

  1. eat lettuce/cukes
  2. Friendly Friday!!
  3. Drink More Water
  4. Endurance
  5. Workout: http://youtu.be/TJuR415-Ugk

Now let’s talk a bit about Friendly Friday!

Let’s strive to be extra friendly today:

  • 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!
  • Text someone!

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!!

here’s a little video I took before my 3rd hill:

https://www.facebook.com/photo…?v=10154122716520055

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

Fun times!

Have a wonderfully FRIENDLY FRIDAY!!

Your friend,

Ellie Berger

Get buff by kissing!

Our monthly RR theme is “Kiss-able March”; be more kissable and give more kisses!!
This is a Fun kissing fact: “Mucus membranes inside the mouth are permeable to hormones such as testosterone. Through open-mouth kissing, men introduced testosterone into a woman’s mouth. Testosterone is absorbed through the mucus membranes in the woman’s mouth and increases arousal and the likelihood that she will engage in reproductive behavior.”

 

That makes sense and also makes me think it’ll help us get buff to KISS more!!

 

 

I’ve been kissing on these 3 ladies a bit more this week…makes it easier when they are home all day from school due to snow days, LOL!!

 

This pic was taken on Saturday at my niece’s baby shower~

Yesterday I got in a very solid workout:
10:30 warm up bike

15 handle push ups
Bench 45×15 75×40 pump run challenge practice Jumping 1 min Rest 1 min 95×10 Knee ups 30 Jumping high 30 each foot (20;10) 115×6 135×2+1 with spot- bad form 135×4+2 spot 115×6
Incline flys– higher position 35’sx6 35’sx4 30’sx4
Chest Dips 6,5 Dancing abs between sets
Perfect push ups 8, 6, 10 Vacuums between– did a total of about 5 during workout, then I did 5 others during the day for our challenge to do at least 10 daily
Tri extension 55×4, 45×8 , 45×10 Knee ups on bench 30 x2sets
Tri kick backs 15#x10x3sets Hanging knee ups 25

Bicep curls 55x10x2sets Lateral sh raises 10#x10 Run treadmill intervals

4 min warm up 3% grade 8mph 1 min 9mph 1 min 6mph 1 min 9mph 1 min 6mph 1 min 9mph 1 min 6mph 1 min 9mph 1 min 6mph 1 min 8mph 4 min (just over a half mile) Walk 3min

bike 11

 

Then I cooked burgers for the family~ it was a good post workout meal.  Then at a bit of dessert in the form of sticky popcorn and a couple mini candy bars.

 

Today is cycle day 23 and my weight is 129.2, I did much better at drinking my water yesterday and staying away from dairy and gluten.

 

My workout today will be legs~ but first I need to get some stuff DONE!!

See ya later babes,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com