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If you don’t do it…a puppy dies.

Saturday sleep in!!

HOLY COW…I woke up at 9:52 this morning! I was very tired!!

Last night I posted how I was tired and got some really funny responses to my plea:

 

“Is anyone else tired today– I have chest/triceps/abs and intervals to do– can you talk me into it please???”

 

~Do it or face the wrath of all of us who lift vicariously through you!

~Quitcher whinin’ and hit da gym already!

~Everyone wants to be a beast, until its time to do what beasts do. Get it done.

~Less talk and more work. Wuss! hehe

~Do it. Naked you will thank you.

**And…my favorite:

~If you don’t do it. A puppy dies.

So…

I did a chest/Tris/Abs workout

Skipped the intervals to save for today-

here’s how it went

Warm up on bike

3 sets push ups

15-10-15 with some butt up/pikes between and after

Bench

45×10

95×10

115x8x2sets

Incline flys

30’sx10x3sets

Bench dips

3 sets

Knee ups

hanging- 20, 25

on bench- 25

Tricep extensions/skull crushers

45#x10x3sets

DONE!

I’ll get in a run outside on my trail today- meaning HILLS. Gonna have some pre-workout (@GymAngel Energy Angel) now to get amped up for it! @GymAngel Energy Angel

 

Today is all about “Burning it down” here on the farm– it’s finally dry enough for a fire! And the twins have a BB game at 3   PLUS, we’ve got 3 football games to watch!

Have a great Saturday!

-Michelle

 

p.s. today’s the Final Day to enter the Gym Angel shirt and a bottle of SLIM angel (fat loss supplement) give away!!
Here’s how:
1- post a picture of your “gym” to your profile with the hash tag ‪#‎gymangel‬
2- tag the pic with Gym Angel and your gym (give them credit!!)
5 winners will be announced on later today!! (Jan10th!!)
Enter now and often!!
My gym is in my cozy home! No braving the elements to get there!! #gymangel
www.GymAngel.com

blacktank

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Chest, tris, abs, intervals

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

 

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

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

Incline flys
30’sx10
35’s x 10 x2sets

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

Bowflex flys
Press style 60×10
Low fly 50x10x2set

Tri extensions
45x10x3sets

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

Fearless and SEXY!!

Congrats ladies on how awesome you are doing in the contest!  It’s so exciting to read all the amazing blog posts you’ve been writing. The SELF-Discovery is AWESOME!! Much of creating a better life is based upon KNOWLEDGE about who you are and why–then formulating a plan for change!! I love that so many of you are UP for CHANGE!!  You should be proud of yourself for being BRAVE and FEARLESS to become your best!!

 

Today’s post  6 to Sexy~ day 9: be DESIRABLE

 

And a reminder….

CHAT with us!!

Everyone is welcome!! (I changed the chat settings so all Rally Room members can join!!)

Simply click the link and you’ll see the chat screen pop up on Wednesday at NOON Central time

http://www.teambuffmother.com/…chats-noon-central-1

 

 

Yesterday I had a good workout day. Monday’s are always busy, but I’m making my workouts and diet a huge priority right now. I also got in some EXERCISE getting groceries. I’ve even been eating fish!

Morning fasted: 10 min bike warm up

CHEST

Bench Press
3×10
45×10
95×10
115×10
105×9

Push Ups
2×15 *

*Was dying due to lack of food; decided to hold off on the remainder of workout until afternoon
Restart workout at 5pm
1×15

Incline Flys
25’sx10
30’sx10x2set

Tricep Extensions
45x10x3sets

Tricep kickbacks
10’sx10repsx3sets

abs between sets (during recovery)

Between bench
Knee Ups on hanging roman chair
3x15front/5side/5side ABS

Between push ups
Old School sit ups
3×25

Between incline flys
Crunches on ball
3×15/5/5

Between tri ext
Ab wheel
15
10x2sets

Knee ups between kickbacks
20 x 3sets
+ All day vacuums at least 10 if not more, did them every time I thought about it!
Run Treadmill intervals 20 min total 7 hard mins @8
(2mi in 17:35)

 

I am SORE from the workout and abs especially!!

In other news I posted this in the FB Team Group….

Has anyone here used www.DietBet.com? They’ve asked me to be a celebrity host for a “game”…I’m testing it out this month. What are your thoughts?

 

Time for me to get off of the computer and on my bike!

See ya laters,

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

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

relationships

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

I believe in relationships…we are made for this purpose. The reason God created man was so he could have “relationship”…that is AMAZING! And makes me realize that the HAPPIEST times of my life have been when I am actively seek out relationships with other people. I am a very independent person and have at times a tendency to isolate myself from interacting with others. It is my natural “I can do it better by myself” attitude. However, it is not very fun nor is it very rewarding when others are not involved in the process or the reward. That’s why I love the Rally Room! It keeps me in relationship with others and gives me a place to easily give my energy away through encouraging others!! I love the RELATIONSHIPS I have been blessed with in TEAM BUFFMOTHER!!

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

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

 

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

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

 

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

 

Time for this lady to get in some SQUATS!!

Have a good one yourself,

Michelle

 

 

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

“Get Buff”- Day 26

“Get Buff”- Day 26

We have a Killer day in store for us!!!

Workout:

 

Day #26
“Others day”
Chest:
Incline flys
4×10
Legs:
Dead lifts
4×10
Lunges
4×10
Back:
Seated row
4×10
ABS:
Ball crunches
4×25
REST between sets= 2mins-feel free to stertch and do abs between sets!

Today’s Diet Focus:

No Bread

Bread is a sneaky way for carbs to come into your diet.  If you focus on NO BREAD, you’ll open up a world full of new food possibilities. The goal of this diet focus is to make you aware of that there are MANY other great carb choices besides bread to choose from.  FRUIT, Veggies, Rice, Beans, Sweet Potatoes, etc…

Using lettuce in place of bread is another great option~

Bread is most often made from wheat and wheat can cause stomach irritation for some people- “GLUTEN” is a substance that is rough and can “scratch” the insides of our digestive track- sometimes it leads to stomach aches, gas,  IBS or even digestive diseases.  If you are someone who sufferers from bloating, constipation, gas, etc… Limiting gluten intake may help your body be HAPPY.

Are you wondering what is considered bread??

Honestly I want you to choose your own definition but in general terms~

Bread= any baked grain product made with yeast (yeast is another thing that can cause an unhealthy physical reaction in women especially)

REMEMBER! Don’t get too technical…

Just KISS (Keep It Simple Sweetheart)!!!

Your friend,

Michelle

 

“Get Buff”- Day 16

“Get Buff”- Day 16

We have a Killer day in store for us!!!

Workout:

Day #16
“Others day”
Chest:
Incline flys
4×10
Legs:
Dead lifts
4×10
Lunges
4×10
Back:
Seated row
4×10
ABS:
Ball crunches
4×25
REST between sets= 2mins-feel free to stertch and do abs between sets!

Today’s Diet Focus:

No Bread

Bread is a sneaky way for carbs to come into your diet.  If you focus on NO BREAD, you’ll open up a world full of new food possibilities. The goal of this diet focus is to make you aware of that there are MANY other great carb choices besides bread to choose from.  FRUIT, Veggies, Rice, Beans, Sweet Potatoes, etc…

Using lettuce in place of bread is another great option~

Bread is most often made from wheat and wheat can cause stomach irritation for some people- “GLUTEN” is a substance that is rough and can “scratch” the insides of our digestive track- sometimes it leads to IBS or other digestive issues.  If you are someone who sufferers from bloating, constipation, gas, etc… Limiting gluten intake may help your body be HAPPY.

Are you wondering what is considered bread??

Honestly I want you to choose your own definition but in general terms~

Bread= any baked grain product made with yeast (yeast is another thing that can cause an unhealthy physical reaction in women especially)

REMEMBER! Don’t get too technical…

Just KISS (Keep It Simple Sweetheart)!!!

Your friend,

Michelle

“Get Buff”- Day 6

“Get Buff”- Day 6

We have a Killer day in store for us!!!

Just one more day and we’ll be a WEEK into it!!

Have you made progress?? Please share how your first week went with us in by commenting below~!

Workout:

Day #6
“Others day”
Chest:
Incline flys
4×10
Legs:
Dead lifts
4×10
Lunges
4×10
Back:
Seated row
4×10
ABS:
Ball crunches
4×25
REST between sets= 2mins-feel free to stertch and do abs between sets!

Today’s Diet Focus:

No Bread

Bread is a sneaky way for carbs to come into your diet.  If you focus on NO BREAD, you’ll open up a world full of new food possibilities. The goal of this diet focus is to make you aware of that there are MANY other great carb choices besides bread to choose from.  FRUIT, Veggies, Rice, Beans, Sweet Potatoes, etc…

Using lettuce in place of bread is another great option~

Bread is most often made from wheat and wheat can cause stomach irritation for some people- “GLUTEN” is a substance that is rough and can “scratch” the insides of our digestive track- sometimes it leads to IBS or other digestive issues.  If you are someone who sufferers from bloating, constipation, gas, etc… Limiting gluten intake may help your body be HAPPY.

Are you wondering what is considered bread??

Honestly I want you to choose your own definition but in general terms~

Bread= any baked grain product made with yeast (yeast is another thing that can cause an unhealthy physical reaction in women especially)

REMEMBER! Don’t get too technical…

Just KISS (Keep It Simple Sweetheart)!!!

Your friend,

Michelle

Do Over

Well this morning is a do over of yesterday. Somehow I put the orthodontist appt in my phone on the WRONG DAY!  the appts are today not yesterday…CRAZY!  We went to the store instead, looked at baby chickens and the got a Red Box movie: Sky Fall to watch. Holy cow, that movie was LONG!!

Anyhow, it’s a nice day here– looks to be the best weather we are going to have this week, so…we’ll head to the zoo after the ortho appts.

Be sure to read today’s contest post: S2S~ Day 16: Time for Change?

My workout last night was AWESOME! I feel it big time:

Warm up bike 11mins

push ups- perfect pushups 15repsx3 sets

Flat bench DB Flys- 30’s x10x3 sets

DB Lat Rows- 30x10x1set, 40x10x2sets

Bent over Rows- 95x10x3sets

Standing Shoulder press 45x10x3sets

Bicep Curls- 45x10x2sets

plus I threw in some plate raises and shrugs ABS in between sets: Sit ups Knee ups lower back rotations Standing hip rotations hip ups ab wheel

here’s my workout proof pic– I have a new boyfriend

Then I ran intervals outside did 2 min on; off intervals on mins 4,8,12,16

We also have my DD having a friend sleep over tonight, so it’ll be extra busy here today!

Hope your day is GREAT!!

Love, Michelle

  The Key to your Motivation is to Encourage others!