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Diet Talk SSS Week 06

Happy week #6 of our Super STAR Success contest…this week we are going to talk more about DIET!

I know I rarely post what and when I eat…….mostly because I am not a traditional dieter, meal planning doesn’t work for me and neither does eating a set # of times each day. The way I approach it is this…I go through my day, eating when I am hungry. As I go along, I track my “portions” in my head or on the white board on my frig…most of the time aiming for around 5P-4C-3F-2+G-1T. When I eat it I FORCE myself to choose proteins and greens first. The only time I don’t is for my PRE workout meal…that’s when I choose a good complex carb- My favorite is Oatmeal.
Another KEY item about my eating is that I take into consideration my personal biorhythms…I am NOT a morning person! I don’t like eating in the morning at all, but I LOVE eating in the evening!! So instead of fighting my body I work with it. I don’t eat much early in the day and then I am able to eat more in the afternoon and evening.

Now since I am buffing these next 2 weeks…I get a bit stricter on myself. Mostly that means cutting out some CARBS and increasing my GREEN consumption. Also, I usually have to cut out a bit of FAT (I tend to overeat fat) and I like to limit my bread/grain intake and TOTALLY eliminate all Dairy (mostly I don’t have much, since I am lactose intolerant, but it tends to “sneak” into my diet sometimes)

Here are a few samples of how I eat during buffing:
7am- up drink water take supps: NO2, fish oil
8 am- coffee and atkins bar (PENUT BUTTER) PF
11 am- Veggies( asparagus stir fry) with tuna, spicy Sweet and sour sauce, a few cashews PGF
Vitamins post meal
1pm- NO2 supps
2- oatmeal C
3- workout
4:30 Boca Burger, Apple PC
6:30 Supper- Chicken tenderloins (big portion) with honey mustard sauce and Green Beans 2P C 2G
7-10 pm TEA (decaf herbal: sleepy time, tension tamer, chamomile, etc.)
Totals= 5P, 3C, 3F, 3G

7am- up supps
8 am- eggs (3 whole)PF
11 am- Brussell Sprouts- G
1pm- HUGE salad: Romain, Spinach, olives, carrot, nuts, egg, chicken, cucumbers, pickles, ranch dressing (1/2 serving, just enough to barley help flavor) 2G,P,1F,1/2C
3pm- Oatmeal C
4pm workout
5pm Burger (no bun), a tish of BBQ sauce, sweet potatoe 2P,1/2C,1C
7-10pm Beef Jerky, tea 1P
Totals=5P,3C,3F,3G

So that gives you a bit of an idea of how I am going to eat this week

I am off to get some WATER NOW!! Don’t forget to DRINK UP!!

-Michelle

p.s.Mini-Challenge- I LOVE IT, I plan to strut around in my bikini this week despite my pms bloat, hee, hee!!

FYI- eats for today- not the best choices
5P-eggs, protein powder, beef jerky
4C- bread, soy milk, Popsicles(2)
3F- olives, dressing, cashews
2C- cucumber, onions
1T- BUBBLE GUM, lol!!
(no workout)
Supps of interest 10g of fish oil and 10g of vitamin C- to help with back inflammation

~~~

HI~ this is just going to be a post that I’ll update throughout the day with my eats- for MY ACCOUNTABILITY

weight- 126
EATS 6/18
Coffee (2 cups) w/ a bit of milk and sugar
Boca burger- plain P
salmon salad w/cabbage PPGF
asparagus G
BIG! bannana – pre workout C
post workout – NO2 wait 30 mins to eat
steak and toffee (thanks to YOU ALL!! and April, lol) PCF
bud light bottle C
Taco Salad (romain, carrots, olives, ranch, taco sauce, taco meat, tish of cz)
PGGF

I’d rate the day as a B+, the beer and the toffee were not exactly the greatest choices, lol! But I kept with in my alloted portions and my food timing was good!

total (buffing)
5P, 3C, 3F, 4G!!

Off to make some TeA! ~ Michelle

Gym Angel Products & Review

Michelle Berger introduces the full line of Gym Angel Supplements!! http://www.bodybuilding.com/store/gym-angel.html

Gym Angel is dedicated to producing formulas that are specifically geared towards the needs of today’s modern woman. Gone are the days of women simply wanting to be “skinny”. Today’s woman wants to be strong and sexy!
http://youtu.be/IsNaRDem_Eg

 

 

I love this product it is easy to take and full of the BEST omegas– I really feel it helps decrease my inflammation allowing my joints to withstand more training!

Gym Angel: Omega Angel

Fish Oil Softgels Support Health & Wellness*

Contains Powerful EPA/DHA With Enteric Coating And Citrus Flavor

Gym Angel Omega Angel Product Guide

  • Powerful EPA/DHA
  • Enteric Coated and Citrus Flavor (No Fish Burps!)
  • Free From Heavy Metals and Other Toxins
  • Vitamin E Fortified To Protect the Fish Oil
  • 100% Nordic Fish Oils

Omega Angel™ is a very high quality Nordic fish oil product that is 60% DHA/EPA. This is an extremely high level which allows for the overall consumption of less fat and cholesterol from your omega 3 intake. Not only are these Nordic fish oil softgels a nutritional masterpiece, but they are enteric coated and citrus flavored so they smell/taste very good and you will not get any regurgitation (fish oil burps) that is common with cheaper more crude fish oil formulations. Our Nordic fish oil is also free from all contaminants and is molecularly protected with the inclusion of vitamin E so you can be assured of the utmost quality.

http://www.bodybuilding.com/st…gel/omega-angel.html

~~~~~~~

Gym Angel Pure Angel Product Guide

  • Encourages daily regularity*
  • Helps maintain a healthy weight*
  • Fast results*

Some women wrongly proclaim themselves “FAT”. For many, that puffy belly may not be fat at all, but instead accumulated feces in the digestive tract. Unless you have a high fiber diet, chances are you have lots of thick buildup in your gastrointestinal tract. It’s sometimes difficult to keep your system functioning smoothly with many of the highly processed foods that we consume on a daily basis. Processed foods can be very rough for your body to handle and excrete properly. Pure Angel™ can help!

Pure Angel™ discretely and gently helps your body’s digestive tract remain in a healthy equilibrium where it can flush out foods that are hard on the body while simultaneously being overly discrete.* With Pure Angel™ you won’t have one of those embarrassing moments where you find yourself needing to run to the women’s room stat!

 

I’ve been using this product for over a month, at first I was skeptical but after the first couple half doses of 1 pill I increased to the full dose of 2 at night before bed. I felt it helped my digestion and decreased my morning bathroom issues.  I will continue to take this product.

 

http://www.bodybuilding.com/st…ngel/pure-angel.html

 

 

Day 10 ~ Thursday

This week’s diet focus is to Eat More Greens! Our fitness focus for the week is increasing Strength. You want to add a few pounds….to your barbell!
Check out today’s suggested workout 6pack of LACROIX: http://youtu.be/egrPlp_NMzI

“6 pack of LACROIX”

Repeat this circuit 2 times

1)   L= Leg raises: 7each leg

2)   A= Around the worlds: 7 each direction

3)   C= Crunches  (feet on floor): 14 reps

4)   R= Reverse crunches: 14 reps

5)   0= Oblique Twists: 7 each direction

6)   I= Incline Bicycles: 14 reps

7)   X= X leg raises: 14 reps

 

Today’s Diet Challenge

Drink some TEA today…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

 

Today’s Personal Challenge

It’s Thankful Thursday…Be sure to think about something you are thankful for today. Simply,   just say “thank you” MORE! 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!!

The Key to your Motivation is to Encourage others!

www.BuffMother.com

6 S’s of Success!

I’m here to report that my “Buffing Phase” is going quite nicely this month~ Yay!! I’m on track to be at a good solid 125 for the Warrior Dash race in 3 weeks!!

The past 2 days I’ve weighed in at 127!!!  And the cool thing is I’m at my “ovulation” time too~ NICE!!  It’s so nice to finally see the scale go down after months of being rather STUCK at 130!!

I attribute my success to a few things:

  1. SPRING TIME!! I have so much energy when it’s warmer out- I’m more active and I’m outside so much more
  2. SQUATS!! I am back to doing REAL squats and deadlifts–the smith version just isn’t the same!! I’m STOKING my fat furnaces!!
  3. SKIMPING on my CARB intake…I’m finally keeping my carbs under control! Eating less than 4 servings a day and upping my protein intake!
  4. SUPPLEMENTS~ consistentcy with supplements–Multi, Calcium, HT Pills, Fish Oil, Joint, Addrenal, NO2 and I’ve gone off of Creatine for a bit.
  5. SPINACH, salads and other greens– I’ve been eating my greens!
  6. SUPER focus on increasing my AEROBIC fitness– this helps your body build more mitochondria which helps a person burn fat!

Yesterday I had all intentions of going on a run, but I got sucked into working on the computer all day and then had to get ready to go to town.   I hopped into the shower and it dawned on me that I totally gapped out about going for my run!  OH Well…I had worked out 4 days in a row, so a day off must have been needed.

A run is on tap for today and then some OUTSIDE work on my farm.

Have a good one!!

Love,
Michelle

Last day of Love

Last day of the Love month…and none too soon.  I am so ready for March, for Spring and for more Mojo!  Today we start week #6 in the Susperstar Success Contest- we are halfway done!!!   Time for me to get more serious about leaning up and keep consistent with my workouts.

I am very proud to say that I have been hitting my goal of getting in at least 5 solid workouts each week.  My food goals are not quite so consitently being hit.  More diet focus and MORE AB focus are my goals these final 5 weeks!!

The past couple days have been good workouts:

Saturday- Legs and 1 hour of tennis- totally FUN!!
Sunday- football- lot of hitting, lots of sprinting, lots of learning

Today I am very sore in both my knees as I have bruises on both and my upper body is sore from all the blocking/tackling we did. 

My tenative POA for this week:

M- Run and upper body
T- Legs
W- Run, Massage and Football Practice
Th- upper body and Hot Yoga
Friday- Legs
Saturday- run intervals
Sunday- football

I am starting my boosting phase today (cycle day 19)- this time around I won’t go quite so extreme as last month.  I plan to keep my weight at 130 or under.  I am still taking NOXS, Creatine, Fish oil, Calcium and added in some melatonin and other sleep help supplements called HGH-the dose is 4 but I only take 1 becuase I’ll be a zombie otherwise.

Okay!! I am off to get my day rollin’!! Let’s have a killer “Bikini” week!!

-Michelle

p.s. the mini challenge for this week is to try on your bikini daily!! Let’s do this~ it may be painful, but it’ll give you a good dose of motivation!

Bring on the STRONG!

Well ladies, the first week of “Finish STRONG” has gone spectacular for me!

I’ve met my goals to workout at least every other day this point and my mojo is just getting rollin’…

On Saturday I got in a great little upper body workout:

Pull ups- 3 sets to failure, 9, 8, 7.5
Push ups- 3 sets to failure- first set I lost count but did well over 30, second set 30, 3rd set 25

Latera and Front raises 2 sets of 10 each with 15#DB’s

Then we went hiking as a family for 1.5 hours and I got my 100 lunges done then

Sunday was OFF- I felt really good for cycle day 4!  FUN!

Monday- LEGS @ gym…this was the first day and workout that I felt like I’ve recovered from my cold- 2 weeks of it!  I am so happy to be healthy!

4mins warm up r-bike
Squats-
45×20
95×10
135×10
155×10
155×8

Dead lifts-
45×10
95×10
135x10x2sets

Calf raises- seated 70×10-15reps x3sets

Leg Press- machine x25 +10 single legs
90+machinex 10 full + 20 short for butt
Calf raises on leg press
180x15x2sets

Leg Extensions- 150x10x2
Leg Curls-
80×10
90×10

Walking lunges
2 sets 55# bar on back x30 steps

One set Knee ups on roman chair- 45 reps (some to sides included)

I am really sore and feeling this workout!!! WooHoo!

These next couple weeks I have a HOUSE Focus on getting one wall of my totally cleaned each day…Yesterday I started with the stove/refrig wall in my kitchen- YUCK I pulled the stove away from the wall for the first time in 8 years and ICK! It was a mess!

Just in case someone missed a challenge or is starting late, here are the first week’s “FINISH STRONG” Challenges:

  • BuffMother!

    ‎”Finish STRONG!”- 32 days left in 2010- Today’s challenge is to take your supplements. A good base for women includes a muli-tvitamin, calcium and my Hormonal Timing Pills (supporting your natural hormone production)…after those some great ones to include are Fish Oil, Vitamin E, C, A and extra amino acids like L-glutamine, L-creatine and NO2 (L-arganine). Keep your body STRONG!!

  • ‎”Finish STRONG!”- 34 days left in 2010- Today’s challenge is to plan your diet and workouts for the week. The preparation will help ensure your success….and always have a back up plan because life happens! Be determined to get it done no matter what- NO EXCUSES!!! We Will Finish STRONG!!

  • ‎”Finish STRONG!”- 35 days (just 5 weeks!) left in 2010- Today’s challenge is to integrate 100 walking lunges into your workout. Walking lunges have been proven the most effective exercise for activating your GLUTES! I love the BOOTY BURN lunges give!! With consistent lunging- You can LIFT YOUR BUTT before the new year!!

  • ‎”Finish STRONG!”- 36 days left in 2010- Today’s challenge is to regain your focus. Don’t let a 1 day holiday turn into 4 days of bad eating and off workouts! Focus on eating protein, greens and fruits today– and GET moving!! Champions are made on the weekends! YOU are a Champion!!

  • ‎”Finish STRONG!”- 37 days left in 2010- Your challenge today is to BE THANKFUL! Give thanks to God for your family, your body, your mind and your spirit! Thankfully, Enjoy the decadence of the HOLIDAY! God Bless YOU!

     
    BuffMother!

    ‎”Finish STRONG!”- 38 days to go- Your challenge today is to Build your BELIEF! make a focused effort to find inspiration: look up success stories, read a fitness magazine, look at fit model pictures or find a hot body to admire at the gym- chances are they weren’t born like that! You can attain your DREAM~ the first step is to BELIEVE!!! ♥ Please share the inspiration with us~ I BELIEVE we will Finish 2010 STRONG!!!

  • ‎”Finish STRONG!”- 39 days to go- Your challenge for today is to determine where you are at now- take your current stats, pictures, measurements and note your thoughts. Knowing where you ARE is vital for getting to your destination ♥ Stay accountable by posting a comment! Let’s finish STRONG!!!

  • ‎40 days left of 2010- Let’s “Finish STRONG!”- Your challenge for today is
    to determine your attainable goal (for the 40 days) and to clean up your
    diet! NO JUNK! Report in with a comment please~

    PLUS-

    with 40 days to go in 2010 this would be perfect timing for you to enlist in our 40days to fit challenge! http://blog.buffmother.com/contest/40-days-to-fit-challenge/

    blog.buffmother.com

    Join the Challenge!!! It’s simple…sign up here and I’ll send you a daily e-mail for 40 days. Name Email All you need

     

 

Let’s keep the focus~ and make every last day count!!

We are STRONG!! BRING IT ON!!

-Michelle

SX70- Phase 5 workout Plan!

SX70- Phase 5 workout Plan!

SX70 final PHASE~week #9 and #10!!!

“Buffing”

Warm up w/10 min steady cardio on each workout!!!

Cardio:

2 intervals

+2- 30 min

Monday

DIET

5+-2-3-3+

Tuesday Wednesday Thursday

ADD 2 carbs…

200 cals

Friday Saturday Sunday

ADD 2 carbs…

200 cals

Week #9 Back

Shoulders

Run Intervals

Chest  Tris

30 min steady cardio

Legs

20 min steady cardio

LONG cardio day- 20 mins steady; 20 mins intervals; 20 mins steady

Walking lunges

3 sets of 30 with db’s- chest to knee

Back

Shoulders

Run Intervals

Am fasted:

Run Steady or

Intervals

PLUS

Chest

Tri’s

OFF-ABS!
Wee#10 Back

Shoulders

Run Intervals

Chest  Tris

Intervals+

30 min steady cardio

Legs

20 min steady cardio

LONG cardio day

Walking lunges

3 sets of 25 with db’s- chest to knee

Back

Shoulders

Run Intervals

Am fasted:

Run Steady or

Intervals

PLUS

Chest

Tri’s

OFF-ABS!

Buffing plan- It’s GO TIME!!  Buff even if you are supposed to be boosting~ we are close to the goal!! time to get HARD CORE!

3 sets of 8-10 reps unless otherwise noted I min rest between sets- do abs or stretch.  You need to do abs EVERY DAY!! Except Sunday.

Exercise
Bench Press or Chest Press
4×10, 8, 6, 10
Incline flys
3×10
Cable Flys
3×10
Tricep Extensions
3×8
Bicep curls
3×6
Plate front raises
3×8-10 slow
BACK DAY
Inverted pull ups- various hand position
2xfailure
Lat Pull downs
4×10, 8, 6, 10
Seated rows
3×6
Shoulder press- machine
4×10, 8, 6, 10
Arnold’s
3×8-10 singles
Bicep Curls- concentration or pose down
3×10
Lateral with DUMP twist/ upright rows/ bent over Raises
21’s–3×7  Shoulders
Dumbell Hammer Curls- squeeze shoulder
3×6
Wide cable Lat Pull downs
2×10-12 burn out your lats
Leg day
Squats- feet 3″ wider than shoulders toes just slightly out
4×10
Walking Lunges
2x15steps
Knee Extensions
4x feet straight 8,6,6,4+ 2 sets toes out x10reps
Leg Curls feet flexed, straight and close
4×10
Smith Lunges (think butt on front leg)
3×8
Calf Raises toes straight- can pair these with lunges
4×10 toes out slighly GO HEAVY!!
Dead Lifts
3×10
Seated Calf raises
3×10-15 fauilure range (toes in)
Ball Crunches
Vacuumes!! 10- 10 seconds daily
Cats!! 5- 3 seconds each way daily

Long Cardio day-

40min steady and 20 mins of intervals- often times 20 min steady/20min intervals/20 mins steady works best

WALKING LUNGES!!!  Post cardio and you can add in the mini challenge of doing  100/day!

DIET INFO:

20g for P’s and C’s

150 cals for Fats

150 cals for treat

Unlimited greens

You can still have all grains except for wheat, NO dairy and lots of greens.

2+weeks out- Calorie range:1100-1300 (EVERY DAY EXCEPT THURS AND SUN)…I know this is a CUT, but we will allow you to have 2 mini break days per week where you can have 2 additional carbs= ABOUT 300 CALORIES MORE.  THURS and SUNDAY~

Supplements:

Keep on the basic ones (multi, calcium, HT Pills)…and keep on fish oil (6g’s/day) and NO2.

Add in Chromium daily if you have sugar cravings.

Time to get HARD CORE!!
-Michelle

Pickles & Peanut Butter!

Pickles and Peanut butter!! have been a consistent snack of mine these past few days…it’s so YUMMY!! You must try it!!
Anyhow…I am FREE!! My kids went to school Monday~ yay!! I just love the peace and quiet. I even took a nap – I came home from dropping the kids off, did a load of dishes, cooked myself 4 sunny side up eggs and some sausage, then SNUGGLED in for a 2+hour nap! It was the BEST way to start this week!!!
I’ve determined that my back/butt/sciatic issue may actually be a bulging disc issue…I didn’t think it was at first due to my butt muscles being so tight- BUT now that the injury is older and my symptoms fit, disc issues seem to make the most sense. I’ve been in a lot of pain for over 2 months now with this nerve issue and It’s affecting my entries life. With that realization and REGRET, I am going to be taking it REALLY EASY on my workouts for the next several weeks. I plan to take many days off entirely- I feel REST is the only way for me to heal
I hate to have to take time off not so much because I love to workout (I don’t actually like working out); I just HATE the thought of losing my current fitness level. I hate the “starting over” stage of working out. It makes me so sore and tired, etc… Avoiding that pain is huge reason why I consistently get my workouts DONE!
At least for the moment I have can celebrate the fact that I hit my end of Buffing Goal- I weighed 125 this morning!! It’s cycle day 17 and I’m going to start Boosting immediately (more in my diet and supplement routine- as I am NOT going to be working out much). I am going to take CREATINE again as it has really seemed to help my back in the past.
here are the list of nutrients I WILL take to help me heal also:
Creatine
NOXS- AKG form of l-arganine
L-glutamine
Vitamin D3
Vitamin C
Acidophilus
Enzymes
Calcium
Boosting Pill
Multi- Adult Chewable
Move-Free by Shiff (Joint Supplement)
Sam-E
Fish Oil (anti-inflammation)
Vitamin E
DHEA
Sodium (sea salt)-3 1/8tsp daily with water to help hydration
Wow…that’s quite a list, but I am DETERMINED to get this back healthy and KEEP it healthy!
I’m going to miss finishing the “Just Do It” contest with you…but I expect we’ll repeat the contest in the future…maybe this summer- and I’ll be HEALTHY for it that time!
My DH is home (an is EXHUASTED) from his hunting trip to MN. He WALKED a ton on DEEP snow trying to kill some Coyotes and Fox. NO LUCK though- he thinks the snow was too deep…But he still had a blast. Today is his 40th Birthday~
We are going to HANG out all day. I plan to give him a lot of LOVE AND probably go bowling too…that should be fun!
I’ve already cooked him eggs for breakfast in bed…just waiting for him to wake up…And I’ve been baking chocolate cup cakes. I plan to make a “40” design with them
AND in other “Gifts” I’ve been painting while he’s gone. I painted our room a nice aqua blue and got some new curtains. It looks great! I’ll take some pictures for you soon.
But for now~ I am OUTTA HERE! Have a great day, see ya tomorrow!!
-Michelle

A little about my eating :)

Happy Monday!
Thanks so much for all your well wishes and prayers. I feel much better today and am READY to Rock this WEEK!!

I know I rarely post what and when I eat…….mostly because I am not a traditional dieter, meal planning doesn’t work for me and neither does eating a set # of times each day. The way I approach it is this…I go through my day, eating when I am hungry. As I go along, I track my “portions” in my head or on the white board on my frig…most of the time aiming for around 5P-4C-3F-2+G-1T. When I eat it I FORCE myself to choose proteins and greens first. The only time I don’t is for my PRE workout meal…that’s when I choose a good complex carb- My favorite is Oatmeal.
Another KEY item about my eating is that I take into consideration my personal biorhythms…I am NOT a morning person! I don’t like eating in the morning at all, but I LOVE eating in the evening!! So instead of fighting my body I work with it. I don’t eat much early in the day and then I am able to eat more in the afternoon and evening.

Now since I am buffing these next 2 weeks…I get a bit stricter on myself. Mostly that means cutting out some CARBS and increasing my GREEN consumption. Also, I usually have to cut out a bit of FAT (I tend to overeat fat) and I like to limit my bread/grain intake and TOTALLY eliminate all Dairy (mostly I don’t have much, since I am lactose intolerant, but it tends to “sneak” into my diet sometimes)

Here are a few samples of how I eat during buffing:
7am- up drink water take supps: NO2, fish oil
8 am- coffee and atkins bar (PENUT BUTTER) PF
11 am- Veggies( asparagus stir fry) with tuna, spicy Sweet and sour sauce, a few cashews PGF
Vitamins post meal
1pm- NO2 supps
2- oatmeal C
3- workout
4:30 Boca Burger, Apple PC
6:30 Supper- Chicken tenderloins (big portion) with honey mustard sauce and Green Beans 2P C 2G
7-10 pm TEA (decaf herbal: sleepy time, tension tamer, chamomile, etc.)
Totals= 5P, 3C, 3F, 3G

7am- up supps
8 am- eggs (3 whole)PF
11 am- Brussell Sprouts- G
1pm- HUGE salad: Romain, Spinach, olives, carrot, nuts, egg, chicken, cucumbers, pickles, ranch dressing (1/2 serving, just enough to barley help flavor) 2G,P,1F,1/2C
3pm- Oatmeal C
4pm workout
5pm Burger (no bun), a tish of BBQ sauce, sweet potatoe 2P,1/2C,1C
7-10pm Beef Jerky, tea 1P
Totals=5P,3C,3F,3G

So that gives you a bit of an idea of how I am going to eat this week

I am off to get some WATER NOW!! Don’t forget to DRINK UP!!

-Michelle

Heavy Legs!


Well I am ON fire to lift heavy!! it has been a few months–maybe like 6-7 since I have taken any creatine…so I am giving it a whirl for a week at least–I get HUGE really fast so I am only gonna take it until I reach 130…Starting point was 126 this am.
The products I am taking are xyience NOXCG3 and the xyience fat burner- xcellerate- along with my usual supps of fish oil, b-6, magnesium, calcium, multi and l-glutamine.

Here was today’s workout-
Warm up elliptical 8 min
Squat warm ups full- 45×10
sissys- 20
Squat parallel
95×10
135×6
155×6
165×6
175×6
185×3!!- have not even attempted this heavy since I was in College, felt great my legs are strong enough, just my back is the limiting factor

Free bar lunges
45×10
85x10x2

Bulgarians
25’sx10
30’sx8
35’sx8

Knee extensions
130,150, 170, 170 all x10 various angles
Leg curls- hammies still sore from wed
80×10
90×10
80×10

Walking lunges
30#’sx15x2

That’s it!
I have a busy day on task–one thing I MUST do is get my laundry put away- I actually had a nightmare about laundry last night…I dreampt that I had boxes and baskets full of it- all washed and folded, just waiting to be sorted and put away~ that is not far from reality, and is my constant nightmare!! I can’t wait until these kids are at least old enough to put away their own laundry–actually Gunner does!! so that helps a bit, now to get my 36 year old to put away his?? any ideas??

Have a good day!
-Michelle

What makes a woman Special?

What makes a woman Special?

Women are special creatures- we are different than men and that difference must be taken into consideration in our training and nutritional programs.

What is it that makes women special?

  1. The obvious physical characteristics
  2. Our monthly hormonal cycles

At different times over the past couple years, I noticed myself having extreme mood changes, symptoms of depression, complete physical exhaustion and total lack of motivation.After realizing that these symptoms came at the same time each month, I finally connected my symptoms to PMS.My PMS was negatively impacting every aspect of my life for about 2 weeks of every month!As I researched the subject I found that many women, as they have children and enter into their 30’s, have more PMS symptoms.Up to 85% of women suffer some of the 150 symptoms called PMS.

What caused my PMS? I am very healthy and fit, so why was I suffering so badly? My knowledge of nutrition led me to a possible nutrient deficiency.I started simple supplementation of key “hormonal support” nutrients including:B-6, magnesium, calcium, vitamin E and B-12.

Three months into my faithful supplementation I had my first symptom free cycle!!

Every female needs to realize the important role that vitamins and minerals play in supporting our natural hormonal cycle. Regardless of weather or not you suffer negatively from PMS, the female hormonal cycle affects every woman.As the mother of 3 young girls, I believe that from birth there is a “time of the month” for every female.

If you do suffer PMS, there is hope…before turning to an antidepressant or taking the pill for relief, please try the following supplements:

  • Vitamin B6*: 100mg per day
  • Vitamin E: 400-600 IU per day
  • Calcium: 1,500 mg per day
  • Magnesium: 800 mg per day
  • Fatty Acids( like fish oil or flax seed oil): 2-4 gms per day

Or you can benefit by taking one of the my great Hormonal Timing Pill supplements

Remember YOU are in control of your body, life and legacy.

Get BUFF!
xoxoxo~Michelle
www.BuffMother.com