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Seek and you will find

I have been SEEKING this year.

Matthew 7:7-8: Ask, and it shall be given you; seek, and ye shall find; knock, and it shall be opened unto you: 8 For every one that asketh receiveth; and he that seeketh findeth; and to him that knocketh it shall be opened.

Looking, thinking, digging deep, praying and truly SEEKING to find what road to take next in my journey.  At this point I have found 2 things-

#1 I need to leave behind some of the old in order to make room for the new
#2 I need to make my life a bit more private by limiting and adjusting my social media

I’ll keep pushing into SEEKING as I am still looking, but at least I can take action on somethings until then.

Workouts this week have been:
Monday: Back, shoulders and some legs @gym +Stretch and Slip-drill Abs
Tuesday: Hills + sprints run outside +Stretch and Bulgarians
Today is Legs!! YAY!! and Shoulder Press

 

HAVE YOU been doing our JUMPSTART CHALLENGE exercises?? I post them daily on social media, just jump in and do them with us!! Also, please comment that you did it when complete.

I have been cleaning all afternoon.  Got my office clean, the entryway floor mopped, and the Christmas tree down!! I have to finish with the workout room.  It need to keep it clean for my clients.  If you would like to train with me here’s more info http://buffmother.com/shop/personal-training/

Life is looking up!
Have a great HUMP DAY!

Love, Michelle

Dating -marriage tip

DATING is another FIT marriage tip for you.  You need to still date your spouse like
they’re your boyfriend or girlfriend!!
You must take the time away from life and just spend time with your spouse. AND it’s got to be just you and your spouse!!  a lot of couples get on in the habit of constantly going out
with other couples on their dates…That is not a DATE!  Going out with other couples is  all good and dandy every now and then but you still need the majority of your dates to be just be you and your spouse.
Dating means taking to connect intimately with your spouse physically, mentally and spiritually. Your not running errands, talking about the kids or your work…instead you should be talking about your life goals, your wishes, dreams and expectations for your future. Special things like that!
Make the time to make sure you go on dates don’t let life get too busy!
Even if you can’t “go out” you CAN do dates at home. Take a night or afternoon where you ON PURPOSE and ANNOUNCE (to the kids) “We are on a DATE” at home.  You must take the time to connect!
Cheers to you having a good marriage and I love you!

 

Dec 2016

Site is now upgraded….last day to join Secret Santa!

HI Ladies!!

Our www.TeamBuffMother.com hosting company just made a huge upgrade to our site. We’ll be adjusting things a bit over the next week, but overall the site should be more PHONE compatible and easier to use!! YAY!!

Also, I wanted to remind you that today is the Last day to join our Team BuffMother Secret Santa gift exchange!! This year we are exchanging Fitness Accessories like lifting gloves, water bottles, head bands, hats, visors, mittens, socks, sleeves, etc… ($25 value). If you’d like to participate email your full name, mailing address and phone number to buffmothersecretsanta@gmail.com  deadline for registration is today Dec 1! (women only- and participation means you buy and send a gift to a secret person)

Please let me know what you think of the upgraded site!!

been working on YouTube

Hey ladies…PLEASE, please, please if you have not subscribed to my YOU TUBE please do– we have been working super hard on it the past couple months and it’s my focus for 2016. https://youtube.com/buffmother

I got in another workout today– a run and some butt workouts, did a SUB and part of the HAM booty sandwich

Glad it’s Thursday, but even more glad it’s cycle day 3 today– feeling more like myself

-Michelle

Holiday fun!!

Christmas time for us is KICKED OFF by Gracie’s birthday fun… her origianal due date was actually Christmas day– she was induced early on Dec. 14th….this year she’ll be 14!! Her golden birthday!!

We kicked off her birthday week last night with a trip to the salon to get her brows waxed.  She’d never had that done before and neither have I.  Anyhow, it was a success!! She was very happy!!

I ended up taking the day off workouts yesterday, I was feeling very tired from my previous 2 workouts and had some tummy problems– so rest was best!!

Anyhow, I wasn’t off work…I worked on a really fun project that we’ll be rolling out in January! I’ll tell you more about it tomorrow! YAY!!

Today’s goal is to do a back/sh/bi workout and some bike– then tomorrow I’ll hit chest/tri’s and do an interval run!

Have a great hump day!

-Michelle

Resolve for 2016

My resolve for 2016 is to blog at least 5 of 7 days per week.  I’ve gotten lax about blogging for several reasons.  NO MORE! It’s time to push into what I know works…

Blogging or Journaling works to help me in so many ways!

It helps clear mental confusion

It holds me accountable

It is a record showing reasons success or failure

It reduces my stress

It helps me be creative

It helps my communication effectiveness

It also helps our TEAM BUFFMOTHER community~ my mission to help others is multiplied many times over by simply blogging consistently.

I’ll also be vlogging a lot more too!!

Hope you join with me in your resolve to blog more~

Michelle

Birthday complete

Gracie’s 14th birthday celebration is finally over and now I can get onto Christmas!!

been a little lax about workouts the past week…was feeling a little sick and sidetracked from the B-day and LIFE.

Getting geared up now to workout– I think I’ll hit the treddy and the weights a bit.  Afterwards I need to cut my son’s hair, fun times!

I’ll post more tomorrow!!

My house blew up!

Let me recap the past couple weeks…my house has basically blown up— Our upstairs toilet decided to leak into my bathroom– so I have a hole in my bathroom ceiling and our kid’s toilet is still in the process of being fixed.

Then, my washer decided to stop working…I hit the laundry mat last Friday to do 10 loads and have another 10 built up again already!

My garbage disposal also decided to stop working….

Then, my DD decided she wanted her room remodeled for her birthday- so she emptied the entire room into my living room/office area that was already stacked up with Christmas decorations and the new bed-frame for her room. SHEESH, my house mess is driving me crazy!  AND I have yet to get my Christmas tree in the house or do any decorating!  I’m kinda a GRINCH this year…

BUT I AM excited for 2016!!

The new year means new goals, new ventures, new thoughts and purpose.

The past 6 months has been tough on me, I’ve been kinda “lost” in what I want to do with my business and even in my life.  I truly have not enjoyed these first 6 months of being 40…BUT, I’m over it and plan to make 2016 great!

My plan for 2016 is to keep things simple…

Business:

  1. Blog almost daily (5 of 7 days),
  2. YouTube focus- Video often…1 produced weekly plus regular vlogs
  3. Do my “BuffMother Approved” business focus (I’ll talk more about this in another post)
  4.  Create new fun training programs and contests

Life:

  1. Daily Devotions and Prayer
  2. Focus on Kids goals
  3. Better Diet Focus
  4. and be my most Sexy Self– I do declare that 2016 is “Two thousand SEX-teen!” (I’ll talk more about this in another post)

 

Anyhow, It’s time for me to roll.  Got a leg workout hanging over my head (EDIT: Opted to rest today) plus all this mess in my house isn’t going to clean itself!

Have a great day!

-Michelle

No weight

I am trying something new…not exactly on purpose. My kids always want to come into my bathroom to weigh on my scale.  A couple weeks ago I got sick of it and told my daughter to just TAKE THE SCALE!  Anyhow, I had all intentions of getting it back down into my bathroom, but it’s now been 16 days that I’ve been without it and NOT WEIGHING myself!!!

It has to be my longest streak on not weighing since before I was a teen. I am one of those people who knows how much I weighed when I was 12, 13, 14, 15, 16, 17, 18, etc….

It’s been a good thing for me at this point because I’ve been really trying to focus on my health vs. my weight.  I’ve gained about 5 pounds of fluff in the past year and the daily reminder of weighing was FRUSTRATING ME!  The extra STRESS may just be raising my cortisol enough to keep me from losing?  Certainly, it’s worth a try to just stay off the scale for a month of my life.

I plan to re-start weighing myself on Jan 1 with a new fresh mindset about it.  My weight will not control me, I will control it!

Chistmas is almost here??

Holy cow, I am behind on this Christmas business, but Not gonna stress it! LOL! The weekend was good, I had a nice bike ride and back workout on Saturday. I just took my time and did some organizing of my workout room between sets. It was nice!

Then yesterday I just chilled out and watched football with DH…it was a good day off.  And the Vikings won!! BONUS!!

Today, I’ve got some work to get done, a nail appt., some shopping to do and plan to lift Chest/Triceps/ABS +interval run when I get home.

Time for a shower, see ya’s!!

Journal It! January!!

Hey ladies!! Hope you are ready for the HOLIDAY!! I am not, but that’s okay…took today off workouts to focus on cleaning and decorating.  I am SLOW going, ha!! Keep getting distracted by big messes and big projects.

I am now resolved that my washer is NOT REPAIRABLE.  I will have to buy one– Guess that’s my Christmas present, HA!!

ON to my title– the focus for January is “JOURNAL IT”.  I’ve been striving to blog more, but I noticed I have also not been journailing my workouts much. Nor have many of you…so the focus will be to JOURNAL IT!! take time to journal your workouts and diet, it truly helps you be successful!!

That’s all for now, gotta go shower before the DH gets home

Chillin’ this Crazy Holiday~

HI!
So, workouts have been steady yet mostly RUNS these past several days…which is fine, because I am on PAUSE until JAN 1, lol!
Guess what?? I broke down and weighed today– It had been a full month since I hit the scale.  I weighed in 3 pounds up, 141,  so not super happy with that, but also know that number will go down!!  My personal theme for 2016 is Two-Thousand-SEX-Teen!! Yep that’s right, SEX-teen!! It’s all about getting my SEXY back this year!!
I’ll be posting lots about that over the next few weeks and I’ll a TEAM BUFFMOTHER 70 days to SEXY contest starting toward the end of January!
Our house got struck by Lightning on Saturday, so add that to the already “broken” items…my January will be spent in FIX UP mode.  Thankfully the strike was not direct, the direct strike was to a HUGE oak tree that is now in 1million pieces around our yard.   We are all safe and ended up with little damage, just a bashed in garage and the upstairs heating/ac unit won’t work.  Not bad considering!!
Travis and I are going OUT on NYE!! Should be a fun time with good friends!  We are excited!!  Lot’s of DANCING will happen!!
Well, have a good last couple days of 2015!! I plan to FINISH IT STRONG!!
Love ya,
Michelle
p.s. Our Focus for January is “JOURNAL IT”.
the Private Women’s Only teambuffmother.com site is the best place to JOURNAL!! It’s free check out!!
 
I’ve been striving to blog more, but I noticed I have also not been journaling my workouts much. Nor have many of you…so the focus will be to JOURNAL IT!! take time to journal your workouts and diet, it truly helps you be successful!!
 
If you are a “paper person” you can still join in by snapping a picture of your workout journal and posting it for your accountability.
 
Let’s JOURNAL IT and see the RESULTS ARRIVE!!

OBSESSED!

the word Obsessed has been floating around the Rally Room a lot this week.  AND I have to admit, I have not been the most OBSESSED person when it comes to my diet, workouts and mindset over the past several years.  I’m more about MODERATION, LIFESTYLE and KEEPING FITNESS A PART OF MY LIFE vs. MAKING IT MY LIFE.

Well, that’s gonna change!

I’m gonna go all in! Bring on”FITNESS OBSESSED MICHELLE” for the next season of my life!  I’m telling you this as a warning, HA!!  When I unleash this my OBSESSIVE BEAST it’s crazy and competitive and compulsive and unrelenting!

I WILL BE TOTALLY OBSESSED WITH FITNESS/DIET/EXERCISE to become my most SEXY SELF!!  When it comes to my body, I will be….

  • absorbed
  • dominated
  • gripped
  • caught up
  • haunted
  • distracted
  • hung up
  • preoccupied
  • immersed
  • beset
  • in the grip
  • infatuated
  • fixated
  • having a one-track mind

NO MORE BEING>>>>>

  • detached
  • indifferent
  • aloof
  • unconcerned
  • disinterested
  • uncaring
  • apathetic
  • impassive

The last time I remember being totally obsessed was prior to a trip to VEGAS in 2010.  BEFORE that it was for a figure contest or a photo-shoot, but the BIGGEST time I was OBSESSED was for about 2 years….from the time I started training hard at the gym after my twins Oct 2003 thru Oct 2005.  I was an OBSESSED BEAST!

For now, Jan 1 until April 1 is my committed time frame to be totally OBSESSED!! We’ll see where that takes ME and YOU (yep, that’s right I plan to infect you!!) HA!!

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Chest Triceps Abs and intervals done

Hey all, using the 6 weeks to sexy workout plan

today is cycle day 4, started buffing today– 141.4 was weight

Warm up– bike 8 mins

Aerosmith “DREAM ON”

Bench
45×10 warm up; 95x10x3sets

Knee ups- 15 reps x 2sets

Push ups
on floor x15, on handles x10, pigeon toe on handles x10

Hanging knee ups x10repsx 2sets

Incline flys
30#x10x3sets

sit ups on ball 15 reps x 2sets

Tricep Extensions
45x10x3sets

Oblique twist x10 reps and lower ab leg lifts x10

Standing over head tri extension (couldn’t do kickbacks due to sore elbow and wrist)

10#x10x3sets

Hip movements between sets–

ran intervals on treadmill

6.4 easy and 8.4 hard (3,5,7,9,11,13, 15= 7 hard mins)16:18 hit 2 mile mark, however didn’t have 2% incline on until 5 mins in. 2.4 mi total at 20min total

Good workout considering I was really weak, in a rush and took some thermo fuel on empty tummy, felt a bit sick from that

June posts

An off day

I actually took a complete day off of workouts yesteday!! ….probably the first day in about 40 that I had done nothing

Instead i spent my time cooking a big turkey dinner for us. I made homemade stuffing, sweet potatoes, green bean casserole, corn, gravey, etc…. it was yummy!!

All those carbs out yesterday made it a little rough going this morning… had a headache and stomach issues but that’ll be out of my system soon and trust me, I’ll back be to no carbs!

And also it was cycle day 1, yesterday so that’s good always nice to get that done with!

I’ve been having 26 day cycle the last 3 months, a little shorter than what I want but at least they’re consistent.

I’m closing in on one week until my birthday still not at my goal, but inching closer!!

something I mentioned on FB yesterday…. it takes a long time to lose that last 10 pounds. literally I’ve been trying to lose 10 pounds since the beginning of the year and so far I have lost about 7 that’s about a pound a month…. kind of frustrating pace but at least it’s coming off and the body fat is dropping!!

I’m pretty happy with where I’ve gotten and expect that by the time my anniversary rolls around (8-28) I’ll be really content with my physique!

My goal for the week is to get in some 3 solid runs- 1 hills, 1 sprints and another hard intervals and 5 solid lifting workouts, at least 2 of them at the gym.

During this last boosting phase, i laid off of running a little bit…seemed to help give that extra Focus to my lifting

Let’s have a great week!!#justdoit

The Key to your Motivation is to Encourage others!

Just 5

So today I’m going to go into Bentonville to workout at the gym there and how do some errands. I have to bring a weight bar and bunch of Weights into my husband. he is setting up a squat rack at his office so he can Squat and bench there.

I also need to pick up groceries…

My workouts this week have been good:

yesterday I ran and did some push ups, bench and abs

Tue: legs

Mon: interval run

Counting today that will be three lifting workouts so far this week…

F- upper body, run abs

Sa- lift legs

Sun- run or off

I have just five days left until my birthday. It is next Tuesday, we decided to celebrate it the next weekend with a short trip somewhere. I’m not sure yet where we’ll go… I’d like to go to Eureka Springs but I think there’s some sort of Festival going on there so be tough to get a hotel room.

I feel like I’m still making progress although am struggling with fatigue. I’m not sure what’s going on with my energy but many days it seems only energy I have is for my workouts then that’s about it!

I’m going to attach

a short video that I took yesterday and one of my new favorite suits.

Attachments

Just doing it

Hey everybody just do it June is going great!!

I decided today to just do it and get a short upper body workout in

push-ups, kettlebell swings, ball sit ups and hip thrusts as a circuit 3 Rounds

then 3 more rounds of bench, hip ups, KB lat rows and a few other abs in between

Finishing on the bike now with cardio…so far 29 mins.

Yesterday was a long cardio day I did 35 minutes on the bike and intervals on the treadmill I ran a little faster on my recovery minutes went up to 6.5 for those

Then spent the rest of the day outside it was really nice got some good tan going on now.

Friday ended up being an unexpected day off of work outs… all four of us Berger girls got our hair done and it took forever! by the time we got home it was too late to even think about doing a workout

I attached some pictures of the before and afters for my girls….been about 4 years since they’ve gone to the hair salon. Gracie got highlights for first time and Tia And Layla got layers put in.20160610_11451520160610_11570320160610_124243

Good Morning!

Today’s my bday!! Gunner and I started it off with a breakfast out at a local diner.  Thankfully I slept much better last night and my throat is way better today!!  Thanks for the prayers.

I’m not sure what else is in store for me today…it’s kinda a weird weather day.  My girls are at basketball until 11…I’m sure they’d be up for doing something fun with me!

Plans are set to celebrate more this weekend, so I am content to do whatever today

Hope you have a great day too!

Bday was good

Thank you all so much for my sweet birthday wishes!! I was overwhelmed with love and kindness and from everyone����!!

I had a good day it was one of those where I was just totally content to do whatever happened!  I started off the day with breakfast with Gunner then in the afternoon I got out of the pool out and get some sun actually quite a bit of sun and then we went out to eat at therestaurant. Then camehome and just hung out outaide, relaxed and had a really good evening!!

Today I feel like I’m just been recovering mode still getting over the little sore throat thing I had on Tuesday and Monday and all the action yesterday made me tired so I slept in but I was determined to get a workout done got in a short little leg workout and some biking done today, not much but just enough to get my mojo rolling for a even better workout tomorrow!!

Also did a couple coaching calls which was awesome!!

Megan and Bonnie both posted every day in May so they were awarded that is part of their prize. I expect both of them to do amazing on the training program that I gave them.

I also talked to the guy about an app… it’s called evolve. it’s a video Based training system… I think it should be a good app it’s free to everyone they’re launching at the end of July

I’ve attached a couple pictures from yesterday…. posted several different places on  Facebook Instagram and Snapchat.

Attachments

Hide

Chest Tri Abs and some Bi

warm up bike 10min
Squat 135×10
Bi curl 45×10

Bench 45×10, 95×10, 115x6x3sets, 95×10
Fast knee ups 20repsx2sets
lateral raises 10’s x10 + front raises 10’sx10

Bench Dips 15reps x sets (5 full, 5 with plank, 5 short)
Bicep curls 55×12 (6full, 6short)
crunches 15 reps
V’s (adductions) 10 reps

Incline flys 35’sx8x2sets, 35’sx6
Hanging Knee ups 12 reps x 2sets

circuit-
Dips 5, 6, 5
Bicep curls bar 55×10
Abs between- turkish sit ups 2sets 10 ea arm, side knee ups

Finished with 5 mins on the treadmill, was thinking about doing intervals, but my body didn’t wanna do it– I’ll save them for tomorrow

We all need a BREAK sometimes!

Hay, Hay!! I took last week rather “off” from my diet and strict exercise routine. It was the first real break I’ve had since Jan.  It was very nice to just chill out a bit.

We spent last Sat and Sun night in a hotel and I wasn’t even tempted to use the workout room, LOL!!

Today I am in full prep mode for leaving to go to MN tomorrow.  I do plan to workout on the trip and eat as healthy as I can

I’ll be offline quite a bit over the next few weeks, just know I am still here, still working hard and still a BUFFMOTHER!!

smooches,

Michelle

Back from vacation!!

Hey ladies I’m back!

I was up in Minnesota visiting my family and enjoying some relaxing time away from the computer. Today I’m back to work, back to workouts, back to eating healthy and back to regular life!  I am working towards my next goal of looking good for my anniversary which is August 28th!!

Right now I’m on my bike and plan to do a chest, triceps and abs workout little later.  Today is also cycle day 1.

Our trip was good, I took the girls while Gunner and Travis stayed home. We did lots of driving and fun activities like tubing and paddle boarding and eating a lot!! I’ve been totally off diet since before my birthday so time to get back on!!

The time away was good I didn’t even open my computer while I was gone plus our Wi-Fi always so bad that I couldn’t do much. I’m looking forward to catching up with here with you..it’s fun to know that you’re still working hard even when Momma buffmother’s away

Let’s rock our goals this July!!imagejpeg_3FF summer 201620160701_21160120160630_22293020160629_17051920160628_16063920160625_121643

Teaching bench

Yesterday I got off to a good start by riding the bike for 25 mins then later did Chest, Triceps, Abs with Tia. She had never benched before but picked it up quickly!!

I also got my lab results back. In Jan I found out that my T3 levels were low and since then have been trying to remedy them.  Started taking cytomel with little result, then moved to taking Armour.  None of it is working, my levels were 2.3 in Jan and now only at 2.4  Now the Dr. has decided to switch my meds to compounded sustained release T3. Hoping that will provide more results.  Thankfully I do feel better than I did in January, but I am still really struggling to have much energy.  For example I slept in until 10am yesterday morning and by 10pm was BEAT and went to bed!  Sleeping 10-12 hours a day is quite typical for me. It’s sad that I need to sleep almost more hours than I am awake   It’s hard to be buff when your metabolism is in the trash, ha!

Other than that we shot a bobcat last night. It’s the one that’s been killing all my chickens. Did I tell you I only have 1 left?  Poor thing, she is so lonely! Anyhow we were sitting on our back porch and I saw something in our trail. Then it jumped into weeds, luckily it came back out on the trial and Travis’ shot it.  It ran off and we couldn’t find it last night. I searched for it again today with no luck.  Travis is very confident he killed it, but it would be nice to find it.

Today’s workout plan is to do legs….but the more I think about it I may run on the trail. I mowed it yesterday and really feel like getting outside rather than doing legs.  I really need to do legs too, so I am torn.  Either way I get it done!!

I’ve got a call at 3pm with KFM Brands about the social media posting I do for them and by the way I am giving away 4 bottles of REGEN PM– be sure to enter it!!  Just like, comment and share the giveaway video I have on my page www.facebook.com/buffmotherpage

Time for me to get some other work done! Have a great HUMP DAY!!

August 1st CLOSING of this site!

I’ve made the decision to shut down our Rally Room www.teambuffmother.com  private team site. Social media groups like our Team BuffMother facebook group have made private online gathering places less needed.  It is simply a different era than 10 years ago….as of August 1st this site will be closed.  If you have any items you want from your blogs please log in ASAP to copy and paste from your blog history.

May 4, 2016

HELLO!!
We’ve made it to day 3 of “Six to SEXY”
…are you sore?? or tired??
Well…I have great news- you can take today off workouts if you need it!!

Each Day of this contest I’d recommend you do 4  tasks-
#1- Visit the S2S daily post/blog on www.BuffMother.com/blog
#2- Comment, like and share the blog– thanks!!
#3- Post your own accountability daily SOMEWHERE  (try www.teambuffmother.com)
#4- Read and comment on at least 3 others who are in the journey with you– encouraging others gives you MOTIVATION!!

Taking 10 mins to accomplish the 4 tasks daily the over the remaining 40 days of the journey will pay off BIG TIME!! It’ll help you and everyone else stay engaged and involved during the 6 weeks.  We need your focus to stay strong!!

Let’s use keep our minds positive, strong and engaged!!

Now allow me to “REFLECT” on my own goals for my Six to Sexy  using the prompts from yesterday’s questions~

Today’s workout will be~
morning bike, afternoon Legs and ABS…

STEP #1 Goal Setting~ …what do I want to accomplish?
Honestly I am at a VERY good place for the countdown to my birthday. I am VERY insulin resistant and finally decided to take lower carb diet seriously about 2 weeks ago. Up until that point, I just didn’t feel healthy enough or have the energy to commit to it.  I weigh 136 now and My goal is to be 129 for my birthday on June 14th.

The EVENT I’m training for is a possible trip to MIAMI at the end of June!! There will be bikini time there, lots of photos and DANCING!! all of which I’ll be “training for” lol!! After that short trip we will be going to MN to visit family, so I want to look good for that too!


#2 Control your Thoughts~ Have purposeful thoughts…
Be sure to journal or blog here about what you are thinking.
Some questions to ask yourself:

  • Where am I at in taking care of my health? I am at a good place…I’m continually learning and realizing that being healthy is so worth the effort!!
  • Do I need to visit the Dr.? or enlist professional help? I have, I got my hormones tested in January again.  Found out I have a low Thyroid, it took  several dr appts and several months of adjusting, but this past month I think we got the meds closer to right.  I am set to have my levels retested in June. Taking time to go to the doctor is really hard for me to do~ so I am proud I did it!
  • What have I been doing with my time the past few months? I’ve been decent with my time…but could always get better.  I have an issue with running out of time in the afternoon when it comes to my workouts.  I really need to force myself to “STOP” and do it at 1:30 so it’s done before the kids start needing me.  Another thing I need to get better at is getting going in the mornings.  I plan to “make over”  my office area…it’ll help to have that spot set up for productivity!
  • I’m I “over-booked” OR “under-booked”  I have to say that right now I am the perfect amount of busy. I have the gym to go to a couple days a week, I have “my time” at home, I have a lot of things to keep me busy and if I were any more busy that would be stressful. I need a very low stress existence right now.
  • Am I happy? What will make me truly happy?  I am very happy but could always be more happy!!  Right now what will make me happy is to get to my goal!
  • Have I  been focusing on  fueling your body with the NUTRIENTS it needs? Not really…I’ve been a little off with my diet in 2 ways.  1- I have a BIG TIME love for beer,  lol!  I’m planning to really keep my consumption of beer to a minimum over these next 6 weeks! 2- I have been finding that I wait too long to eat lunch many days and the end up in an energy slump for my workouts– gonna work on that!

#3 Commitment to your goals~ Quitting is not an option..

I’m committed!! I haven’t quit in my fitness for over 12 years now…I will never quit!! I’ll be striving to lead by example as BUFFMOTHER forever!!

What are you goals?
love ya, Michelle
p.s. Please don’t hesitate to ask any questions you have in a comment below or in our forum area

Jan 2016

Happy 2016 or should I say twothousandsexteen!?

Hi….so 2015 didn’t end as I had hoped. A bladder infection kept us HOME on NYE. I was so bummed that we had to cancel our BIG plans….

I did get in a tiny leg workout yesterday morning while I was hoping to feel better.

Warm up on bike

Dead lift (Romanian) 95x10x3sets

Squat 135x10x3sets

Bulgarians one set body weight x10

Knee extensions 2 sets 90#x15

My 2016 Resolutions :

#1- BE POSITIVE at all times and Laugh More
#2- Workout on average 5x’s a week
#3- Get up earlier, my goal is 6 am on week days
#4- Eat at least 2 servings of GREENS every day this year–365 in a row!!
#5- Add at least 100 new videos to my YouTube channel this year
#6- AND…this Year’s theme is “twothousandsexteen!” meaning, my goal is to be sexy and enjoy some a lot of good sex this year!!
Today was a REST/Sick day for me…tomorrow I will do at least a light workout.
I plan to take pictures, measurements and stats~

I am so EXCITED, this year will be GREAT!!!!
Love,
Michelle

Eat your Greens in 2016!! #celery #buffmother #greens #twothousandsexteen

Hike day

Just got back from a 44 min hike around our land with Travis and little Cuji– all of us needed the fresh air and a bit of exercise…crazy how the same run can be done in about 15 mins.  That’s why I don’t walk/hike more, I like to go FASTER, HA!!

Feeling about the same as I did yesterday– the bladder is still a bit sore, my kidneys ache and now the effects from CIPRO are coming on. Typically that means headache, itchy skin, overall body aches and my eyes feel really dry.  Anyhow, 4 more days and I’ll be off it.

Come Monday, I’ll make an appt with the Urologist …I need to look into my kidney function.

Gonna watch the ARKANSAS bowl game now and UFC tonight!!

Have a great Saturday!

-Michelle

Hike day

Just got back from a 44 min hike around our land with Travis and little Cuji– all of us needed the fresh air and a bit of exercise…crazy how the same run can be done in about 15 mins.  That’s why I don’t walk/hike more, I like to go FASTER, HA!!

Feeling about the same as I did yesterday– the bladder is still a bit sore, my kidneys ache and now the effects from CIPRO are coming on. Typically that means headache, itchy skin, overall body aches and my eyes feel really dry.  Anyhow, 4 more days and I’ll be off it.

Come Monday, I’ll make an appt with the Urologist …I need to look into my kidney function.

Gonna watch the ARKANSAS bowl game now and UFC tonight!!

Have a great Saturday!

-Michelle

#MotivationMonday

Where is my motivation this Monday??

Were you are like me and have found that starting the NEW YEAR on a long holiday weekend was less than ideal timing to stay on track with diet and exercise??

AND, now that Monday is here the MOJO is still not anywhere?? Well, suck it up buttercup, get moving and FORCE that Mojo to rise!

3 tips to get your Motivation rollin’:

1- MOVE– do what I call “1 min Mojo” sessions.  Just get moving for even 1 min to feel your mental and physical motivation rise.  Examples: march in place, do a set of push ups, hop on one foot (30sec each), walk up and down a flight of stairs 3 times, walk outside to get the mail, shadow box, etc…

2- LISTEN– listen to an upbeat song or one with a great message!  Feel free to even sing along.  A few great ones I love:

3- READ– read an article or part of a book about how to get motivated or how to workout. Seriously I have a shelf full of fitness, diet, exercise books and reading just a few pages about how my body works fires me up!  Google it, read it and get motivated.  Try these articles:

http://buffmother.com/articles/rebuild-your-body/

http://buffmother.com/articles/stay-motivated/

http://buffmother.com/articles/eat-to-fuel-your-life/

Welcome to REALITY, those RESOLUTIONS do not happen without a bit of work!!

BUT, It works if you work it~

Love,
BuffMother

Journal It! January!!

Hi Ya!! First off thanks so much for your effort to JOURNAL so far this year!! I just love reading your posts! The workouts inspire me to get mine done and your thoughts are so inspiring, you are full of HOPE for the year to come, I just love it!!  thanks for sharing!!

My day was spent in “recovery” mode…I slept in and rested in bed most of the day.  Much like the last 4 days, but today I actually felt better while doing it.

I just now finished a 20 min easier than normal interval run and some stretching. It was good to shake off the dust and sweat a bit.

I’ve been researching some cleanses and think that in a couple weeks I’ll be up to doing one.  I also tried to get a Dr. Appt, but it’s been over 3 years since my last visit to him so I have to get a new referral in first.  So, I’ll work on that more tomorrow.

I also worked a bit on some YouTube, Website and Facebook stuff…

Tomorrow, I have got to get some cleaning done around the house and make progress on getting Gracie’s room painted. PLUS, get in a workout at some point.  MY goals for the next 30 days are a daily workout, to eat 2 green veggies daily and a carrot. Carrots are a GREAT veggie for me!!

The Key to your Motivation is to Encourage others!

Eats Mon-Wed

Monday- 1/4

Coffee with Half and Half- 2 cups .5F

Chicken Breast, Carrot, small amount of honey mustard 2P, 1C, .5F

Protein Shake 2 scoops, Spinach 2 P, 1G

Potato Chips 1C, 1F

Cran/Pom juice mixed with lacroix 1C

Fish (smoked herring) Cucumber with Ranch 1P, 1G, 1F

5P, 3C, 3F, 2G  but not enough water

 

Tues- 1/5

Coffee with Half and Half- 2 cups .5F

3 eggs over easy cooked with butter 1P, 1F

BIG spinach salad with Chicken, Walnuts, Olives, Italian Dressing, Feta Cheese and Red onion  2P, 2G, 2F

Low Carb ww Tortilla Quesedilla– cheese, olives, chicken, buttered, with sour cream and salsa + extra chicken

Tomato soup– only about 1/4 cup with about 4 crackers, I was craving sweets and this was my choice– it was sweet!

6oz cran/pom juice

Felt pretty good today, got HUNGRY due to LEGS!

Wed-

Coffee with Half and Half- 2 cups .5F

2 Carrots, 1 stick cheese

1 slice pizza from Casey’s (so yummy!)

Cucumber with Ranch

Chicken with rice noodles, golden mushroom sauce,  and sunflower seeds

4oz cran Pom juice

peanut brittle (130cals) Treat

Not a great day…I was very tired, weak, woke up at 11am, still feeling the sickly effects.

So…for days 1-3 I’ve improved, but need to get more focused.  I have an issue, I flounder in my eating when I DO NOT workout very hard.  I’ve been working out at about 50% this week, so my eats reflect that.  I’ll do better on my eating as I feel better and as I can get in normal workouts.

a hop-pity hop good time!

Hey ladies, I am certainly feeling better each day. Today, I’ve been up and moving more– I just finished a short workout. Filmed this little silly video for you– (should be done loading soon)

Plus did 3 sets of squats 10 reps at 135, a bunch of body weight stuff, some more bouncing, biking and knee extensions.  It was not super intense, but good for me today.

I got some cleaning done, but not nearly as much as I had hoped~ Seriously I am cleaning impaired. I hate it!

I also ordered a bunch of stuff from AMAZON. Several of the supplements listed here actually http://chriskresser.com/treat-…-utis-without-drugs/

Got an appointment with my Gyno for the UTI stuff, figured he could refer me to the urologist again if he wanted.

Also, had the insurance adjuster here regarding our lightning strike and they found a separate claim in that we need a new roof– hail damage.  THEN,  just as I was finishing my workout the ceiling started leaking– SHEESH!

A week down!

We are a week done with 2016…crazy how I feel like I’m still on day 1 of it, ha!!

A Tiny, very weak biceps workout got done last night and shessh am I sore from it!  Good to know it worked but it’s also a reminder that my body is in a state of “REPAIR” right now. Being on an antibiotic and weight training means you need to be CAREFUL!    I updated my eating journal here http://www.teambuffmother.com/blog/eats-mon-wed

I started a blog post yesterday, but never finished it– it was about HUMP day, so I’ll post it next HUMP DAY, lol!

Today, I have the HVAC guy coming around 1:00…so my entire day is revolving around that.  Our upstairs heater/ac hasn’t worked since the lightning strike. THE PLAN is to workout AFTER he leaves, hopefully he won’t be here all afternoon!

If anyone is looking for a good devotional, Here’s one by a lady I love– Havilah Cunnington

https://www.youtube.com/playli…wlWcBkOFYRwKl04d_0gn

Gotta roll, have a good day!

-Michelle

Wrapping up the week!!

I had a good week despite being sick.  I got in my workout even if it was TINY each day and I ate my 2 greens and a carrot each day!! BIG WINS!!

I also got my butt to the Dr. I hate going to the doctor! I feel like a hypochondriac when I go…I am seriously too in tune with my body that doctors probably think I’m a little nuts, Ha!!  The Dr. gave me a refferal to the Urologist which was my goal. He also gave me a prescription for some “emergency” antibiotics for my UTI issues.  Gotta have those on hand at all times!  And he wants to test my thyroid, testosterone, insulin/a1c and creatinine levels, since I’ve gained 10 pounds since May.
Just a reminder that to workout, workout clothes are optional…got in a great 11min workout last night for upper body +booty and abs all in my everyday clothes, Did my workout in my jeans…as many rounds as possible in 11 mins of 10 push ups, 10 inverted pull ups and hanging hip ups…did about 7 rounds #noexcuses #noregrets#sweatpink #buffmother #motivation#UltimateResults #pullups #pushups #workoutproof

I could totally do a workout like this during a lunch break and not even break a sweat. That’s the great thing about STRENGTH TRAINING- you don’t always have to shower afterward!

Just now, Got an interval run done on treadmill…easy mins at 6.4 hard at 8, 7 total intervals 17mins was my 2 mile mark- 20 mins total for 2.3 miles….feeling much more normal! Yay!!

Weight is still same as on Jan 1 (141) despite drastically cutting calories this week, but that’s honestly a win since my activity level was so low, plus antibiotics cause toxins and water retention.   I should do a set of pics and measurements this weeknd. I need a good new BAD baseline.

We had a tiny bit of snow this morning. Can u see it?

Now it’s time to hang with DH, watch some Football. My Alma matter NDSU is playing for the national championships again! they’ve won it for the past 4 years!! GO BISON!!

Have a great weekend!

-Michelle

POA

Feeling so much better the past couple days!! YAY!! I had enough energy to get my laundry folded and do dishes even! HA!!

the POA is to get back to it, with weights as my main focus.  ALSO, I will keep up my running– been trying to run M, W, F or Sa each week– 3 solid runs a week– each 20 mins of intervals for the goal right now, once the weather warms up, I’ll get in some hills and sprints outside.

POA for week of 1-11-16  (POA= PLAN OF ATTACK)
M-Chest/Tri and interval run
T- LEGS
W- Back/Sh/Bi and interval run
Th- mish-mosh recovery lifting day…whatever isn’t sore and some extra abs
F- Chest/Tri and interval run
Sa- LEGS
Su- off’ish– do at least 20 mins on bike

For the remainder of January I am committed to working out every day, eating a carrot daily + 2 greens + other foods
Been dealing with some bad GUT issues– lots of pain in my tummy so trying to get that “recovered” this week.  I keep on thinking I need to go on a liquid diet, but then I get too hungry, lol!

Today’s eats:

Coffee with half and half – 2 cups
Apple cider vinegar with water
Kippered Snacks and Spinach

Let’s have a great week!!
-Michelle

On the attack! Stats/Pics

11 days into 2016 and I’m on the attack!!

Back to my OBSESSED mentality, got up at 6:20 this morning (closer to my 6am wake up goal!)

Worked this morning on Rally Room stuff and other catch up from the weekend.

Be sure to mark your calendars!! We are having a 10 week SuperSTAR Success CONTEST, it starts Feb 1st!!!

Did Measurements and Pics finally!
Video for HighT~  https://www.facebook.com/KFMHi…68806463197/?theater
Video for BuffMother, too…

Workout

Push ups warm up

Bench 45×10 warm up, 95x10x3sets
Incline Flys 30’sx10x3sets
Dips 5, 5
Tricep Extensions 40x10x3sets
paired with Bicep Curls 40x10x 3sets
Abs between sets
On ball 2sets of 20, hanging knee ups 10x2sets, knee ups 20 reps

Run on Treadmill 2mile mark was 17:23, slower today than Saturday–my recovery had to be at 6.0 instead of 6.4 after 3rd interval, my legs were tired. Probably because I had just ran on Saturday and that day I didn’t lift prior to running.  20mins total, 7 hard mins, 2.26 miles.

Had to be done by 3pm so I could go to Gracie’s basketball game at 4pm.

I’ll add my stats to this post later, I can tell you I weighed in at my low for the year, 139.8! so nice to be under 140 again!

014013010005004003002Today’s eats:

Coffee with half and half – 2 cups
Apple cider vinegar with water
Kippered Snacks and Spinach
Supps- vitamin pack+others

Turkey, Pecans, Carrot
More Supps including a Slim Angel

Cheese stick

Hamburger with tomato and pickles

FCH  ENDING STATs vs. Now~

Today’s Date:__11-12-15  1/11/16  height: 5-6.5     weight:_136.2 139.8

age:_40______
Today’s cycle day- cday 10

Please list the following measurements-

Bust (around breasts the biggest part):37,  38
Chest- relaxed (just under armpits above breasts with arms down at your sides):35, 34

Waist- relaxed (the smallest part): 28 30
Waist-sucked in (the smallest part): 26.5 28
Hips (the largest part of your butt): 37 38
Shoulders (around the outside of your shoulders with your arms at sides): 42 41
Biceps (relaxed at midpoint of upper arm): 11 11.5
Biceps (flexed at midpoint of upper arm):12 12
Thigh-mid (about 8” above knee cap): 20.5 19.5
Thigh- upper (about 12” above knee cap):22 22
Calf (about 7” below knee joint): 13 33

Ill-  10 14
Ab- 18 20
Th- 9 12
Tri- 7 12

So…in the past 2 months, I lost muscle and gained a lot of fat. YICK! My goal is to reverse that trend in Jan. and be ready to attack our 10 week contest come FEB 1!!

At a crossroads

I feel like I am at a crossroads in my life.  Change is bound to happen when this “feeling” comes over me.  Dayle’s post really hit home with me today.  It’s time for me to make some DECISIONS that will lead to the change I want in my life.

I’m going to dig deep, pray and journal for the next few days, about what I truly WANT for my life in the near future.  Time to CROSS THE ROAD to a better me!

One thing that I know I DO want is to feel more healthy and lean.  I hate having this tummy pooch that I’ve developed the past few months.  I’m also so sick of my bras not fitting~ Seriously annoying!

Workouts are going great this week!! I feel so much better than last week– YAY!

yesterday I rode the bike for 20 mins in the morning and got in a solid leg workout in the late afternoon.

Warm up- body weight moves
Dead lifts 95x10x3sets
Squat 45×10, 135x10x2sets, 155×10
Knee Extensions 4 sets– did a bunch of single leg– worked hard
Hyper Extensions 3 sets to exhaustion
Leg Curls 40x15x2sets
Lunges Stationary 45x10x2sets
Also did just a  few abs– I was sore from yesterday and from doing BELLY BREATHING all day

Today will be a bit more tricky to get workouts done, I’ve got several errands on tap and am already “LATE” to get going!

Time to roll, have a great HUMP DAY!

-Michelle

LSD

LSD means Long Slow Distance…it’s a common term in the world of track. My 3.24 mile for 31:19 run is my LSD, HA!   That’s a long way for me to go~ Did it outside too, first run outside in quite a while. (thinking it may have been a bit longer distance, my phone gps doesn’t seem to work on my trail and on hills)

Was inspired to eat Bacon this morning…it fueled a good run outside!
Pic is me touching toes felt good!!

Been very busy the past 2 days- But also feeling very excited!! I’ve had some realizations and ANSWERS to my recent discontentment with my business. I’m excited to roll out the changes!!  One thing is to do more features on BUFFMOTHERs, One each week!!

Which means…I’d love to interview YOU for a feature on www.BuffMother.com!! If you are interested in sharing your story with the world, please comment and we’ll see about getting you featured!!! (fyi- I’m in the process of overhauling my the site, it’s soon to revolve around sharing inspirational stores of TEAM BUFFMOTHER!) Also, your success doesn’t have to be directly related to my program. All you need to be featured is a “BuffMother MINDSET!” and be female

Gracie’s got another basketball game today, it’s against a big rival team…should be a good one!

Have a great Thursday!

-Michelle

Have you visted the FORUM area lately??

HI Ladies!! I know most of you are big into the blogging here in the Rally Room, but have you visited the forum area recently?

We’ve been working hard on updating it some, tons of more content will be added soon. PLEASE feel free to add some of your own content! It’s a great place for resources!

To add content got to the BIG PURPLE “POST” button on the left menu and click “TOPIC”…then select the proper forum category then add your content.

Here’s a copy of our current forum directory:

Do you see a category we need to add??

Forums

New Members, please post here so we can welcome you to the site!!

Last Post: Hey everyone!

Contests and Challenges are a great way to stay motivated, focused and engaged.  We run 3-5 contests yearly, Plus have a monthly “FOCUS”…Please Join in on the fun!!

Last Post: 10 week SuperSTAR Success– Feb 1st thru April 10th

HELP ME!! Post your Questions here, we’ll chime in with some great answers and advice.

Last Post: Q on my exercises for tonight…

Connect with others, Share motivation and Inspiration, Share your SUCCESS STORIES and Encourage each other in your quest to be your BEST!

Last Post: interview from shapefit

Beginners~ Where to start? What to do?

Last Post: Starting back workout frequency tips

Hormones Affect your training!
Hormonal Timing info~ Our SPECIAL way to Train as Women! Plus talk about other hormonal topics (SEX, Diabetes, Thyroid, Adrenals, Steroids, Hormone Replacement therapy, etc…)

Last Post: Testoserone and treatment options

Prayer works! Please feel free to post your prayer requests here!

Last Post: Prayers Please *Update- Home!*

FREE AREA~ Information and questions regarding memberships, VIP, subscriptions, cancellations, etc

Last Post: Site Changes- 12/12 Update

Premium Area Personal Training and Workout Plans

Last Post: 2 Day Split Basic Workout Program

Premium Area Diet & Meal Plans

Premium Area Video Coaching

VIPs can access to a monthly download.  Each download remains active only during that month, get it while you can! Also contains be EXTRA downloads for all VIPs all the time.

Workout PROGRAMS- complete programs with calendars and exercises included

Last Post: STARTING place- workout POA and video

Intervals, Cardio, HIIT, Tabata, Circuts, Zumba , insanity, Spinning, Hiking, etc…~ exercise other than “Weight Training”

Last Post: Sprints are different than intervals

Rehab, Prehab, Train Smart

Last Post: Exercise after surgery

Upper body Training- How to target certain muscles, do exercises properly and train effectively (includes many video demonstrations)

Last Post: Upper body circuit

Lower body Training- How to target certain muscles, do exercises properly and train effectively (includes many video demonstrations) feel free to upload your videos too!!

Last Post: Lower Body Workout

All about your ABS and core! Tips, tricks, workouts and coaching on how to get your tummy tight!

Last Post: abs

Pregnancy- before, during, after and nursing mother info

Last Post: Here’s the main thing:

Post about anything!

Last Post: Sleep

Info and Answers about DIET! Plus info about the “5-4-3-2-1-KISS” Diet

Last Post: 10 FUNCTIONAL FOODS THAT INHIBIT TUMORS

Post your favorite RECIPES here

Last Post: Sweet Potato/Kale Latkes

Supplement questions, uses,  suggestions, and info

Last Post: Supplements for LOW Thyroid

Just Do It! 6 Week Performance Based Challenge

Last Post: all POSTS- “Just DO it!”

2013 Six Weeks to Sexy Contest

Last Post: Six Weeks to Sexy All Forum posts

Hot Hiney Contest Info

Last Post: All Posts for 21 day BUTT program

20 days to better abs!

Last Post: JOIN “ABS August”! 28 Day Fab Abs

SuperStar Success Contest 2013

Last Post: SSS Week 10 ~ Mini Challenge

Posts from the SSS2014

Last Post: SSS Winners!!

Posts from the Every Day in May challenge

Last Post: Every Day in May!! Week #1: Day 1-7

Posts from the Get Buff challenge

Last Post: “Get Buff”- Day 30

Six Weeks to Sexy, 2014

Last Post: 6 to Sexy~ Winners!!

2014 Summer Slim Down Challenge

Last Post: Summary of SSD and FINAL STATs
The Key to your Motivation is to Encourage others!

GREAT week!!

I had a great week of workouts, got in one daily and felt like I am making progress. I feel so much more healthy this week too!! YAY for ENERGY and MOJO!!  I can do better on my eating, but overall making progress there too– my weight was down to 138.8 yesterday. That’s 3 pounds off this week!

Just now I did intervals on treadmill– 2 mins at 8mph x 5, recovery of 1 min each at 6mph,  all at 2% grade– 2 mile mark was 17:07 and 20 mins of 2.33mi total

Yesterday I did a heavier than lately leg workout–

Bulgarians for warm up- body weight x10 reps each leg
Squats 45×10, 135×10, 155×8, 155x6x2sets
Deads 95×10, 155x10x3sets
Knee extensions 90×15, 115×10+5vmox3sets
Hyperextensions for booty 2 sets
Ball sit ups
knee ups 2 sets of 30
Lunges 65#x6 2 sets stationary, 1 set forward lunges


Friday I did a heavier boosting chest workout and some punching of Bob for intervals.

Today’s plan is to watch more football and the UFC fights tonight!
Enjoy your Sunday!!
-Michelle

POA

As I mentioned yesterday Had a stellar week last week

M-Chest/Tri and interval run  did it
T- LEGS did it
W- Back/Sh/Bi and interval run Did lifting, waited on run for Thurs
Th- mish-mosh recovery lifting day…whatever isn’t sore and some extra abs Did run outside for 30 mins
F- Chest/Tri and interval run Lifted and did boxing intervals
Sa- LEGS got legs done!
Su- off’ish– do at least 20 mins on bike Ran intervals

5 lifting workouts (legs twice!!), got in 3 runs and even did boxing intervals.
Eating was ok, but not the best…will work harder on it this week.

This week’s plan:

M- Back/Sh/Bi and abs
T- Chest/Tri and interval run
W- LEGS
Th- Back/Sh/Bi
F- Chest/Tri and interval run
Sa- LEGS
Su- interval run

I’m back up to 141 this morning, It’s a MONDAY and I’m also on cycle day 23 so holding some water is to be expected.  I’ve been really HUNGRY recently~ It’s nice to feel like I have a metabolism.

Kids are off school today, got to drive them around a bit, but other than that I just need to get some work done around the house.

In other SAD news, our local Wal-Mart is closing.  Now the closest grocery store will be 30 mins away!  So stupid!! they opened the Wal-Mart here 2 years ago, and drove the other Grocery store in town out of business and now Wal-Mart decides to shut down this store. It’s STUPID! Corporate  bologna!

MISSION BuffMother!

What is BuffMother? is it a person, a group, a facebook page, a website, a fitness program??….Yes it is all those things, but TRULY BuffMother is a MINDSET!

Are you a BuffMother?

If you are female, have a mindset of fitness, a desire to be fit and healthy and truly care about helping others attain the same goal, then you are a BuffMother!!

Are you a member of TEAM BUFFMOTHER?

A team is a group of people working together to accomplish a similar goal. Do you have the goal of banding together with like minded women to help others realize their potential?  Have you connected to other women who you’d consider a BuffMother?  Have you felt inspired, encouraged, educated, and loved through one of TEAM BuffMother’s many outreaches? If your answers are YES then you are part of TEAM BUFFMOTHER!!

How can we create more BuffMothers?

We need to be personally accountable to never give up on our personal goals in life and we must band together as a women. Encouraging, Empowering, Edifying and Expecting other women to succeed needs to be our core mindset and at the root of our actions.

Our MISSION is to impact the world, As a BuffMother we will lead by example in our own quest to be healthy, fit and strong.  WE will strive to be BUFF and leave a legacy of wellness that will positively impact all future generations!

Boosting is ON!

HI Ya ladies, I am on cycle day 26 and boosting is on Full Boar.  For me a few things happen when I am boosting.

*I become hyper focused (meaning I don’t multitask well at all and I forget to do half of my “normal” things)

* I also get super unfocused= I’m distracted easily, like now I’m in the middle of my leg workout

*I get lazy, can’t seem to shower, can’t seem to get going on time

*I go into nesting mode, pretty much the only time I do clean

*I get antisocial- thus blogging gets put on back burner

*I retain tons of water- especially in my boobs, a full size extra this week!

Many times too, I feel very unproductive. Not this month! I am getting things done~ Did you see this new video?

I also got the invite put together for the SSS contest!  Be sure to send your friends to www.BuffMother.com to sign up! We start Feb 1!

AND I did some of my nesting on BuffMother.com– changed the menu, added some stuff, etc..

My workouts have been weird all week…tues, I took off, just hurt everywhere; Wed, did chest and then later ran intervals on treadmill went faster and longer, and today I am in the middle of legs.

Gotta finish my workout, see ya later!

-Michelle

SSS contestant info~ the basics

FYI, I sent this email today- I’ll also be posting updates for the contest in our FORUM AREA– just copying this here today to be sure everyone sees it!

10 week SuperSTAR Success– Feb 1st thru April 10th, 70 days to SEXY! the 2016SSS contest! PLEASE~ Sign up on www.BuffMother.com

Prep week starts Jan 25th– this is where we get you ready to rock the 10 weeks.  Get support items in place, food prep, support prep, workout program, etc…

Contestant Email sent 1-23-16

Thanks so much for signing up for the  the 2016 Super STAR Success (SSS) contest!!  All contestants can use the code SSS16 to save 35% off in my shop.

There are 2 place you can participate:

  1. within http://www.TeamBuffMother.com
  2. within our secret private TEAM BuffMother! FaceBook Group
    (https://www.facebook.com/groups/buffmother/)

If you have not yet, Be sure to get registered/approved on the site(s) as a member ASAP!!
Both areas are FREE, private and women’s only! A “premium” VIP membership upgrade is available within our Rally Room. “VIP’s” Get access to extra support, downloads, features and coaching.

The base-line recommended support material for this contest is my 10 week SuperSTAR Success journal.

http://buffmother.com/product/…ar-succeess-journal/

However, I’d highly recommend investing in the full BUNDLE pack. You will be equipped with a few amazing workout program options, my books: Hormonal Timing and After Baby Abs

http://buffmother.com/product/training-bundle/

VIP’s in www.TeamBuffMother.com FREE access to the free download of the SSS 10 week journal.Located here:

http://www.teambuffmother.com/topic/free-sss-vip

The 10 week contest that starts Feb 1st, 2016~  Ending on April 10th. Please help us spread the word, we want as many ladies involved as possible.  To sign up have them go to www.BuffMother.com

Over the next few days, I’ll be sharing much more “get ready” info…
Then once the contest starts you’ll be getting 1 or 2 emails weekly to help keep you focused~

**To ensure delivery please add michelle@buffmother.com to your safe sender
list and address book **

NOW is the time to for you to become a SUPERSTAR SUCCESS!!!
Let’s DO IT!!!
xoxoxo~
Michelle
p.s. Remember All contestants can use the code SSS16 to save 35% off in my shop.

Rest

Hey everybody!!

I hope you’re having a great weekend!!  I’m taking today off its cycle day one and wow it’s a doozy. Yesterday I went for a little hike/hunt with my husband we were doing some predator calling.  The only thing we managed to call in with a bunch of crows it was crazy. There were about  30 crows circling us and crying and going nuts.

I am excited for the secret of success contest, we start in one week this week is about preparing and I have a lot of support videos on my YouTube playlist called the superstar success playlist. Those videos will be updated but the information and content is still very very helpful. Check out the week 0 ones and also there is full workout examples, too.

Today we are chilling out watching the show Peaky Blinders and also planning to watch the football games this afternoon really low key just trying to make it a true rest day.

lOOk back to See Forward…

For myself, I’ve found it very helpful to look into my past to see how best to move forward toward my goals. Honest evaluation of current habits, current mindset and current behaviors vs. those I had when I was at my best.

Today I’m just going to look back a month, lol….

At the end of December I posted my blog “Obsessed”…I was determined, on fire and totally excited for what was to come in 2016~  http://www.teambuffmother.com/blog/obsessed

“Bring on”FITNESS OBSESSED MICHELLE” for the next season of my life!  I’m telling you this as a warning, HA!!  When I unleash this my OBSESSIVE BEAST it’s crazy and competitive and compulsive and unrelenting!

I WILL BE TOTALLY OBSESSED WITH FITNESS/DIET/EXERCISE to become my most SEXY SELF!! “

Yes that’s the mentality I want for this SSS contest. 70 full days of being obsessed, maybe even being a FREAK about it!!

Then a week later I made my Jan goals/resolutions~

My 2016 Resolutions :
#1- BE POSITIVE at all times and Laugh More
#2- Workout on average 5x’s a week
#3- Get up earlier, my goal is 6 am on week days
#4- Eat at least 2 servings of GREENS every day this year–365 in a row!!
#5- Add at least 100 new videos to my YouTube channel this year
#6- AND…this Year’s theme is “twothousandsexteen!” meaning, my goal is to be sexy and enjoy some a lot of good sex this year!!

It’s so easy for me to FORGET my resolutions. Does that ever happen to you?? I’m going to really try to keep them in the forefront of my mind this year. Certainly reviewing them monthly will help– but I’m also going to print them off and put them around my house as a reminder!

Over all I am off to a good start on them. The 6 am morning wake up thing has been a work in progress. The past 2 weeks I’ve managed to do it 3 days each. Today, as every week day I got up at 6, fed my DH and got him and the kids off to school, then went to sleep again, was having bad Period and tummy issues last night and this morning.  Once I got up (at 10am), I did feel better…The plan is to do the 6am wake up the remainder of the week.

My goal for February is to figure out and stick to a strict protocol to heal up my gut, to detox with some cleanses, dig into the blood tests from the Dr. that I’ll be getting done tomorrow.  Along with keeping up with doing all I know how to stay free of a UTI.

2 of the big things I started today to assist with that is NO COFFEE and NO DAIRY.  Coffee because it really seems to upset my tummy and dairy because I know in the past when I’ve been strictly off it, I’ve felt so much better. Less inflamed, less toxic, less cellulite, leaner, better tummy function, etc…

Some other things I plan to implement are to make and drink bone broth and learn more about fermentation.

Fitness wise, more of the same this month– just progressing with my weight training workouts and running.  I want to be sure to add in more outdoor runs, hill runs and sprints in the coming weeks.  The weather forecast looks very nice so it’ll make it much easier!

This week’s POA~

M- chest/tri, and intervals
T- Legs
W- Back Shoulders biceps
Th- Chest Tris and intervals (run) BUFFING STARTS
F- Legs
Sa- Back, shoulders, biceps and intervals (run)
Su- off
MONDAY~ DAY 1 SSS!!

Today I got in my chest workout

warm up bike 5 mins

Bench 65×10, 95×10, 115x8x3sets
I flys 35’sx8x3sets
Bowflex press 50×15, 80x10x2sets
Bicep curls 55x3sets
Tricep extensions 50x10x3sets
Curl bar bicep curls 50×10
Kick backs 10#x10x3sets
A few abs between sets– probably 3 sets total

Ran intervals– added in some extra warm up and extra stretching between many of them treadmill was on a total of 27 mins for 3.1mi easy mins at 6mph, hard at 8– felt much better the second half than  the first half

Overall it was a good workout considering how badly my tummy was hurting last night and this morning.

Herring and half avocado with salt
Carrot (boiled), salmon, celery
Ham, pickle, mustard, walnuts

Dinner is going to be left over baked chicken and something?? not sure what just yet, I left over have quiona in frig, but I ate that last night and seemed to make my tummy bad! I may go for just the chicken.

Sure hope you are as fired up as me!! To have an awesome next 11 weeks!!

Love ya,

Michelle

Busy week!!

Hey ladies, I can’t believe how fast this week is flying by!!  I got my hair done today, yaya!! Feel so much better!!

Just a reminder that we are starting the SSS contest on MONDAY!! Be sure to GET READY and invite your friends!

I’m in the middle of my leg workout so I gotta roll, See ya on HUMP DAY!@!

Hump day, frump day?

Frump? is that a word??  Let me look it up for you….Here’s a funny description from the URBAN DICTIONARY

A woman who is generally not concerned with her appearance and doesn’t make any attempt to look womanly or sexy. Frumps are very common in the Seattle area. They need not be overweight but commonly are somewhat “doughy” and are characterized by lack of makeup (except for ugly art-school or Goth-style makeup), poorly-fitted, unstylish clothing, general lack of muscle tone or a tan. They sometimes wear very bright red lipstick or substitute teacher cat-eye glass to make themselves even less appealing to men although they are not dykes. They’ll often complain loudly that they can’t find a man yet make no attempt to present themselves in a manner that might attract a man (showing skin or cleavage for instance). They might even be somewhat attractive (do-able)if they made an attempt at dressing better and wearing makeup and/or a better hairstyle.

SAY NO TO THE FRUMP and yes to the HUMP!!

You may be asking yourself, am I a frump?? Well, I’m not the one to judge but I challenge you to do something every day this month of February to be less frumpy! NO FRUMP FEBRUARY!

http://www.teambuffmother.com/…nd-no-frump-february

Now in other news…

Our SSS contest starts MONDAY! official Sign up www.BuffMother.com

Here’s some of the GET Ready Resources I’ve put up to this point (more to come!!)

10 week SuperSTAR Success– Feb 1st thru April 10th

SSS Journal~ FREE VIP download

SSS Week 0 ~ Preparation +Extra info!!

Hump day for me is going well…

I did get up again this morning at 6, 2 days in a row…also it’s my 3rd day without any coffee!!  Doing great with that, feeling good too!
Eats yesterday were weird since I was in town half the day and couldn’t stand the thought of any fast food.

4 Eggs in coconut oil PF

Cucumber, carrot, banana and apple  (first apple and banana I’ve eaten in ages!) GCC

salmon and 1/2 avocado PPFG

green olives, big burger, pickles, mustard PPFG

bone broth 8 oz

Leg workout was good:

warm up bike
Conventional deadlift (haven’t done these in too long so went light)
95x10x2sets
Squat 45×10, 135×10, 155x8x3sets
Dead lifts (stiff and Romanian) 135x10x2sets
Knee extensions 4 sets, went heavier on last set 135#
lunges 65#x10x2sets

Side lunges- just bodyweight, I’ve found that I’ve been neglecting my side movements a ton, can barely do this!

The workout was not as long as i wanted it to be- needed to be done to cook burgers for family, plus energy was low and back was stiff, but it was good one

MICHELLE’S SSS starting thoughts…..

My SSS STARTING THOUGHTS questionnaire, Do your’s too!!

STARTING THOUGHTS:

Where are you in your journey?

Oh man, my journey seems long…My twins are almost 13, that means I’ve been done having babies for a long time. Thankfully for me it’s not about regaining my pre-pregancy body anymore, it’s about keeping my body from getting old and fat.  I’ve really struggled the past couple years actually.  Been trying many methods, medicines and yet come back to the “natural” cures.  I just had some new blood work done, wondering if it shows anything interesting??  I’ll keep pushing into the natural until I find out. I have been learning a ton about the gut, bone broth, fermentation, vagus nerve, brain/gut connection, gut hormones, etc…

What are your goals and aspirations?

My goal is to weigh 129 by April 10th, I also have the aspiration of feeling sexy, confident and energetic!  I want to fit into my summer clothes nicely this year!

Do you feel that you are fully committed to completing the 10 week challenge?

Yes, I am. I love the sense of accomplishing finishing a challenge gives and I love how much difference I can create in my body over that time.

Do you have any concerns?

I am concerned about family birthday month– which is FEB we have 3 bdays and it’s always so busy on top of the already busy time. I’m also concerned about the threat of getting sick again. I’ve had a rough patch with getting UTI’s the past 8 months and if I get over trained or I over-diet or over stressed those come on more easily. Plus when I get sick over and over again making progress is difficult!

What is your reason for doing this, your WHY?

My why is my health.  I want to be healthy vs. sickly– I feel like recently I’ve been more sickly than healthy– That trend has to stop!

Do you have a support group?

Yes, the best one in the world, TEAM BUFFMOTHER! Also, my husband…he’s on a kick to be more healthy too, so that helps a ton!

How are you going to stay focused and engaged for the entire 70 days?

Blogging daily, reading others blogs, commenting and also striving to LEARN MORE daily!  I’ll also be doing the monthly focuses in Team BuffMother NO FRUMP and FOODIE FEB to start!

Will you reward yourself if you hit certain goals along the way?

No plans on this, being happy when I look in the mirror will be my reward!

What other thoughts are in your head at the moment?

I’m ready, I’m also hoping the ladies who are also in this contest realize it’s more MENTAL than anything.  My body is capable of amazing things, but often my mind holds me back.  Time to tune up my MIND so I can tune up my body!!

(this is from page 26 of the SSS journal*)

Also, be sure to join in on our FEBRUARY TEAM BUFFMOTHER focus~ Foodie and NO Frump February

December 2015

Holiday fun!!

Christmas time for us is KICKED OFF by Gracie’s birthday fun… her origianal due date was actually Christmas day– she was induced early on Dec. 14th….this year she’ll be 14!! Her golden birthday!!

We kicked off her birthday week last night with a trip to the salon to get her brows waxed.  She’d never had that done before and neither have I.  Anyhow, it was a success!! She was very happy!!

I ended up taking the day off workouts yesterday, I was feeling very tired from my previous 2 workouts and had some tummy problems– so rest was best!!

Anyhow, I wasn’t off work…I worked on a really fun project that we’ll be rolling out in January! I’ll tell you more about it tomorrow! YAY!!

Today’s goal is to do a back/sh/bi workout and some bike– then tomorrow I’ll hit chest/tri’s and do an interval run!

Have a great hump day!

-Michelle

Resolve for 2016

My resolve for 2016 is to blog at least 5 of 7 days per week.  I’ve gotten lax about blogging for several reasons.  NO MORE! It’s time to push into what I know works…

Blogging or Journaling works to help me in so many ways!

It helps clear mental confusion

It holds me accountable

It is a record showing reasons success or failure

It reduces my stress

It helps me be creative

It helps my communication effectiveness

It also helps our TEAM BUFFMOTHER community~ my mission to help others is multiplied many times over by simply blogging consistently.

I’ll also be vlogging a lot more too!!

Hope you join with me in your resolve to blog more~

Michelle

Birthday complete

Gracie’s 14th birthday celebration is finally over and now I can get onto Christmas!!

been a little lax about workouts the past week…was feeling a little sick and sidetracked from the B-day and LIFE.

Getting geared up now to workout– I think I’ll hit the treddy and the weights a bit.  Afterwards I need to cut my son’s hair, fun times!

I’ll post more tomorrow!!

My house blew up!

Let me recap the past couple weeks…my house has basically blown up— Our upstairs toilet decided to leak into my bathroom– so I have a hole in my bathroom ceiling and our kid’s toilet is still in the process of being fixed.

Then, my washer decided to stop working…I hit the laundry mat last Friday to do 10 loads and have another 10 built up again already!

My garbage disposal also decided to stop working….

Then, my DD decided she wanted her room remodeled for her birthday- so she emptied the entire room into my living room/office area that was already stacked up with Christmas decorations and the new bed-frame for her room. SHEESH, my house mess is driving me crazy!  AND I have yet to get my Christmas tree in the house or do any decorating!  I’m kinda a GRINCH this year…

BUT I AM excited for 2016!!

The new year means new goals, new ventures, new thoughts and purpose.

The past 6 months has been tough on me, I’ve been kinda “lost” in what I want to do with my business and even in my life.  I truly have not enjoyed these first 6 months of being 40…BUT, I’m over it and plan to make 2016 great!

My plan for 2016 is to keep things simple…

Business:

  1. Blog almost daily (5 of 7 days),
  2. YouTube focus- Video often…1 produced weekly plus regular vlogs
  3. Do my “BuffMother Approved” business focus (I’ll talk more about this in another post)
  4.  Create new fun training programs and contests

Life:

  1. Daily Devotions and Prayer
  2. Focus on Kids goals
  3. Better Diet Focus
  4. and be my most Sexy Self– I do declare that 2016 is “Two thousand SEX-teen!” (I’ll talk more about this in another post)

 

Anyhow, It’s time for me to roll.  Got a leg workout hanging over my head (EDIT: Opted to rest today) plus all this mess in my house isn’t going to clean itself!

Have a great day!

-Michelle

No weight

I am trying something new…not exactly on purpose. My kids always want to come into my bathroom to weigh on my scale.  A couple weeks ago I got sick of it and told my daughter to just TAKE THE SCALE!  Anyhow, I had all intentions of getting it back down into my bathroom, but it’s now been 16 days that I’ve been without it and NOT WEIGHING myself!!!

It has to be my longest streak on not weighing since before I was a teen. I am one of those people who knows how much I weighed when I was 12, 13, 14, 15, 16, 17, 18, etc….

It’s been a good thing for me at this point because I’ve been really trying to focus on my health vs. my weight.  I’ve gained about 5 pounds of fluff in the past year and the daily reminder of weighing was FRUSTRATING ME!  The extra STRESS may just be raising my cortisol enough to keep me from losing?  Certainly, it’s worth a try to just stay off the scale for a month of my life.

I plan to re-start weighing myself on Jan 1 with a new fresh mindset about it.  My weight will not control me, I will control it!

Chistmas is almost here??

Holy cow, I am behind on this Christmas business, but Not gonna stress it! LOL! The weekend was good, I had a nice bike ride and back workout on Saturday. I just took my time and did some organizing of my workout room between sets. It was nice!

Then yesterday I just chilled out and watched football with DH…it was a good day off.  And the Vikings won!! BONUS!!

Today, I’ve got some work to get done, a nail appt., some shopping to do and plan to lift Chest/Triceps/ABS +interval run when I get home.

Time for a shower, see ya’s!!

Journal It! January!!

Hey ladies!! Hope you are ready for the HOLIDAY!! I am not, but that’s okay…took today off workouts to focus on cleaning and decorating.  I am SLOW going, ha!! Keep getting distracted by big messes and big projects.

I am now resolved that my washer is NOT REPAIRABLE.  I will have to buy one– Guess that’s my Christmas present, HA!!

ON to my title– the focus for January is “JOURNAL IT”.  I’ve been striving to blog more, but I noticed I have also not been journailing my workouts much. Nor have many of you…so the focus will be to JOURNAL IT!! take time to journal your workouts and diet, it truly helps you be successful!!

That’s all for now, gotta go shower before the DH gets home

Chillin’ this Crazy Holiday~

HI!
So, workouts have been steady yet mostly RUNS these past several days…which is fine, because I am on PAUSE until JAN 1, lol!
Guess what?? I broke down and weighed today– It had been a full month since I hit the scale.  I weighed in 3 pounds up, 141,  so not super happy with that, but also know that number will go down!!  My personal theme for 2016 is Two-Thousand-SEX-Teen!! Yep that’s right, SEX-teen!! It’s all about getting my SEXY back this year!!
I’ll be posting lots about that over the next few weeks and I’ll a TEAM BUFFMOTHER 70 days to SEXY contest starting toward the end of January!
Our house got struck by Lightning on Saturday, so add that to the already “broken” items…my January will be spent in FIX UP mode.  Thankfully the strike was not direct, the direct strike was to a HUGE oak tree that is now in 1million pieces around our yard.   We are all safe and ended up with little damage, just a bashed in garage and the upstairs heating/ac unit won’t work.  Not bad considering!!
Travis and I are going OUT on NYE!! Should be a fun time with good friends!  We are excited!!  Lot’s of DANCING will happen!!
Well, have a good last couple days of 2015!! I plan to FINISH IT STRONG!!
Love ya,
Michelle
p.s. Our Focus for January is “JOURNAL IT”.
the Private Women’s Only teambuffmother.com site is the best place to JOURNAL!! It’s free check out!!
 
I’ve been striving to blog more, but I noticed I have also not been journaling my workouts much. Nor have many of you…so the focus will be to JOURNAL IT!! take time to journal your workouts and diet, it truly helps you be successful!!
 
If you are a “paper person” you can still join in by snapping a picture of your workout journal and posting it for your accountability.
 
Let’s JOURNAL IT and see the RESULTS ARRIVE!!

OBSESSED!

the word Obsessed has been floating around the Rally Room a lot this week.  AND I have to admit, I have not been the most OBSESSED person when it comes to my diet, workouts and mindset over the past several years.  I’m more about MODERATION, LIFESTYLE and KEEPING FITNESS A PART OF MY LIFE vs. MAKING IT MY LIFE.

Well, that’s gonna change!

I’m gonna go all in! Bring on”FITNESS OBSESSED MICHELLE” for the next season of my life!  I’m telling you this as a warning, HA!!  When I unleash this my OBSESSIVE BEAST it’s crazy and competitive and compulsive and unrelenting!

I WILL BE TOTALLY OBSESSED WITH FITNESS/DIET/EXERCISE to become my most SEXY SELF!!  When it comes to my body, I will be….

  • absorbed
  • dominated
  • gripped
  • caught up
  • haunted
  • distracted
  • hung up
  • preoccupied
  • immersed
  • beset
  • in the grip
  • infatuated
  • fixated
  • having a one-track mind

NO MORE BEING>>>>>

  • detached
  • indifferent
  • aloof
  • unconcerned
  • disinterested
  • uncaring
  • apathetic
  • impassive

The last time I remember being totally obsessed was prior to a trip to VEGAS in 2010.  BEFORE that it was for a figure contest or a photo-shoot, but the BIGGEST time I was OBSESSED was for about 2 years….from the time I started training hard at the gym after my twins Oct 2003 thru Oct 2005.  I was an OBSESSED BEAST!

For now, Jan 1 until April 1 is my committed time frame to be totally OBSESSED!! We’ll see where that takes ME and YOU (yep, that’s right I plan to infect you!!) HA!!

b34636a31213c1b9561e9321dd4da0aa

Chest Triceps Abs and intervals done

Hey all, using the 6 weeks to sexy workout plan

today is cycle day 4, started buffing today– 141.4 was weight

Warm up– bike 8 mins

Aerosmith “DREAM ON”

Bench
45×10 warm up; 95x10x3sets

Knee ups- 15 reps x 2sets

Push ups
on floor x15, on handles x10, pigeon toe on handles x10

Hanging knee ups x10repsx 2sets

Incline flys
30#x10x3sets

sit ups on ball 15 reps x 2sets

Tricep Extensions
45x10x3sets

Oblique twist x10 reps and lower ab leg lifts x10

Standing over head tri extension (couldn’t do kickbacks due to sore elbow and wrist)

10#x10x3sets

Hip movements between sets–

ran intervals on treadmill

6.4 easy and 8.4 hard (3,5,7,9,11,13, 15= 7 hard mins)16:18 hit 2 mile mark, however didn’t have 2% incline on until 5 mins in. 2.4 mi total at 20min total

Good workout considering I was really weak, in a rush and took some thermo fuel on empty tummy, felt a bit sick from that

Starting back workout frequency tips

When starting back at working out I recommend the every other day rule– workout, off, workout, off, workout, off– this is what I call, “Getting in shape, to get into shape”

After 3 to 4 weeks as your body gets more fit, shift to 2 days on, 1 day off: workout, workout, off, workout, workout off– this is where you’ll start seeing more changes

Then after a couple months- you can consider going to a 3 days on, 1 day off: workout, workout, workout, off— to accelerate your results!

All in all, I don’t recommend working out for more than 6 days in a row– we all need a day off once a week.  BUT, sometimes you’ll see me do a CHALLENGE to  do EVERY DAY workouts– it’s more of a mental CHALLENGE that helps change our mindsets and habits. Throughout those challenges you’ll notice that some of the days just 11 mins of “something” is all I can muster, which almost a rest day.

Hope that helps!

The Key to your Motivation is to Encourage others!

www.BuffMother.com

2 Day Split Basic Workout Program

2 Day Split Basic Workout Program- we’ve used this plan for the first 2 week phase of our 4 week FireCrackin’ HOT challenge (FCH)

Monday- Legs

Tuesday- Upper Body and Intervals

Wednesday- Off

Thursday- Legs

Friday- Upper Body

Saturday- Intervals

Sunday- OFF

Repeat Weekly

Exercise
DATE
Leg   Day
set   1
set2
set   3
10 min
Warm up
#1
Squats
lbs.
3×10(buffing);
 3×6 (boosting)
reps.
abs
between
sets of squats
#2
Dead   Lifts
lbs.
3×10(buffing);
3×6 (boosting)
reps
abs
between
sets of dead lifts
#3
Leg   Extensions
lbs.
3×10(buffing);
 3×6 (boosting)
reps.
abs
between
sets of leg exts
#4
Leg   Curls
lbs.
3×10(buffing);
 3×6 (boosting)
reps
abs
between
sets of leg curls
BURN
Walking   Lunges
lbs.
OUT!
2x30steps
reps.

 

Exercise
DATE
Upper body Day
set 1
set2
set 3
10   min
Warm   up
#1
Bench/Chest Press
lbs.
3×10(buffing);
3×6 (boosting)
reps.
abs
between
sets of bench
#2
Pull ups
lbs.
3×10(buffing);
3×6 (boosting)
reps.
abs
between
sets of pull ups
#3
 Flys
 lbs.
3×10(buffing);
3×6 (boosting)
reps.
abs
between
sets of Flys
#4
Rows
lbs.
3×10(buffing);
3×6 (boosting)
reps.
abs
between
sets of Rows
BURN
Pushups
OUT!
2x15reps or
failure
reps.

BUFFING PACE- Continual motion, keep hear rate high. Do a set of lifting, a set of abs, a set of lifting, etc…Little to no rest–FAST EXERCISE, but keep it as heavy as you can.  Challenge= CHANGE

BOOSTING PACE- More relaxed but heavier.  Do a set of lifting, followed by a short set of abs, plus take 1 min of rest, then do your next set of lifting…RECOVER between lifting sets and CHALLENGE yourself to lift heavy!

Abs ideas= knee ups on bench, vacuums, cats/dogs, walking/standing high knees, abs on  a ball, crunches, decline cruches, ab machines, etc…

STARTING place- workout POA and video

Are you looking for a Place to start?

STARTING place- workout POA and video

This is what I’d do:

Mon: lower body*
Tue: upper body** and intervals (harder 1 min; easy 1 min for 20 mins total)
Wed: off/active rest
Thur:lower body
Fri: upper body and intervals
Sa: steady cardio (20-40mins)
Sun: off

 

 

*Beginner Buffing Lower body Workout Day

Lower body Circuit – do the following exercises in the order listed, complete the entire list 3 times:

1. DB Squats- 15 reps
2. Calf raises – 10 reps
3. Stationary Lunges -10 reps
4. Crunches- 15 reps
5. Dead lifts- 15 reps
6. laying side leg lifts- 15 reps
7. abs knee ups on chair

REPEAT these 7 exercises 3 times

+ optional Aerobic exercise- 20 mins of something ….walking, marching in place, riding a bike, etc…

 

Here is the video:

 

 

 

 

**Beginner Buffing Upper body Workout Day

Upper body Circuit – do the following exercises in the order listed, complete the entire list 3 times:

1. Push ups on Knees as many as you can do

2. Rows- Bent over holding DB’s – 10 repetitions

3. Chair dips- knees bent as many as you can do

4. Shoulder press- standing- 10 repetitions

5. Bicep curl-10 repetitions

6. Tricep extensions- 10 repetitions

7. abs knee ups on chair

8. lateral shoulder raises- 10 reps

REPEAT these 8 exercises 3 times

+INTERVALS Aerobic exercise with 6 “spurts” of harder exercise 30 to 60sec- 20 mins of total ….walking with jogging, marching in place with jumping, riding a bike with spurts of harder resistance, etc…

 

Here is the VIDEO of the upper body circuit:

The Key to your Motivation is to Encourage others!

www.BuffMother.com

0 week SuperSTAR Success– Feb 1st thru April 10th

10 week SuperSTAR Success– Feb 1st thru April 10th, 70 days to SEXY! the 2016SSS contest! PLEASE~ Sign up on www.BuffMother.com

Prep week starts Jan 25th– this is where we get you ready to rock the 10 weeks.  Get support items in place, food prep, support prep, workout program, etc…

Contestant Email sent 1-23-16

Thanks so much for signing up for the  the 2016 Super STAR Success (SSS) contest!!  All contestants can use the code SSS16 to save 35% off in my shop.

There are 2 place you can participate:

  1. within http://www.TeamBuffMother.com
  2. within our secret private TEAM BuffMother! FaceBook Group
    (https://www.facebook.com/groups/buffmother/)

If you have not yet, Be sure to get registered/approved on the site(s) as a member ASAP!!
Both areas are FREE, private and women’s only! A “premium” VIP membership upgrade is available within our Rally Room. “VIP’s” Get access to extra support, downloads, features and coaching.

The base-line recommended support material for this contest is my 10 week SuperSTAR Success journal.

http://buffmother.com/product/…ar-succeess-journal/

However, I’d highly recommend investing in the full BUNDLE pack. You will be equipped with a few amazing workout program options, my books: Hormonal Timing and After Baby Abs

http://buffmother.com/product/training-bundle/

VIP’s in www.TeamBuffMother.com FREE access to the free download of the SSS 10 week journal.Located here:

http://www.teambuffmother.com/topic/free-sss-vip

The 10 week contest that starts Feb 1st, 2016~  Ending on April 10th. Please help us spread the word, we want as many ladies involved as possible.  To sign up have them go to www.BuffMother.com

Over the next few days, I’ll be sharing much more “get ready” info…
Then once the contest starts you’ll be getting 1 or 2 emails weekly to help keep you focused~

**To ensure delivery please add michelle@buffmother.com to your safe sender
list and address book **

NOW is the time to for you to become a SUPERSTAR SUCCESS!!!
Let’s DO IT!!!
xoxoxo~
Michelle
p.s. Remember All contestants can use the code SSS16 to save 35% off in my shop.

Feb 1- Week 1: days 1-7

Feb 8- Week 2: days 8-14

Feb 15- Week 3: days 15-21

Feb 22- Week 4: days 22-28

Feb 29- Week 5: days 29-35

March 7- Week 6: days 36-42

March 14- Week 7: days 43-49

March 21- Week 8: days 50-56

March 28- Week 9: days 57-63

April 4th- Week 10…finish strong! days 64-70

April 10th- LAST DAY: day 70

April 15th- Friday: Final Entry Due

April 20th- Wednesday: Winners Announced

P.S. I’ll add to this with more info over the next few days!! It’s so exciting!! It will be great!

Testoserone and treatment options

Testosterone is commonly thought of as THE MAN HORMONE and yes, it is the predominant sex hormone in men. But women do also have testosterone.  In both sexes it is responsible for sex drive, muscle tone, confidence, energy, stamina, bone health, restful sleep, etc…

What are “normal levels” of testosterone?

Normal levels of testosterone are quantified according to age and sex. The RANGE of what is normal varies quite a bit.  Looking around at men, you can see that just by observation.  20 year old men can be muscular or quite slight or even quite chubby.   That truly shows how much NORMAL varies. The same holds true for female “normal” testosterone levels. I’d rather talk about OPTIMAL testosterone levels than normal.

In my personal experience, at the age of 37 I was told I had “higher” than normal testosterone levels by my doctor. BUT consider this…my level was being compared to other women of the same age.  Many women at 37 are NOT LIKE ME.  I had spent the last 10 years of my life creating an optimal environment for testosterone in my body. I ate things to produce more testosterone, I took supplements to support my natural production of testosterone and my workout were structured to produce the most amount of testosterone I could naturally.

SO of course my Testosterone was higher than that of a normal 37 year old woman. But was it OPTIMAL, yes! I felt great at that time in my life, had low bodyfat, high confidence, great libido, nice muscle definition and great energy!

Optimal levels of testosterone are typically found in young adulthood.  Once a person hits the age of 30 testosterone levels decrease by at least 1% a year due to aging.  That means that by the age of 50 a man is at least 20% less than optimal? Doesn’t sound like much fun! 

I would advise anyone feeling symptoms of low testosterone to consider the possibility that your levels may need some boosting.

 

What are some of the symptoms of low testosterone?

Symptoms that may affect females include:

  • lack of menstruation
  • slow or absent breast growth
  • hot flashes
  • loss of body hair
  • low or absent sex drive
  • milky discharge from your breasts

Symptoms that may affect males include:

  • loss of body hair
  • muscle loss
  • abnormal breast growth
  • reduced growth of penis and testicles
  • erectile dysfunction
  • osteoporosis
  • low or absent sex drive
  • infertility
  • fatigue
  • hot flashes
  • difficulty concentrating

How do I determine whether I might have low testosterone?

You can get blood or saliva testing done to determine if you have low testosterone. HOWEVER, Your doctor will typically test for more than just your testosterone levels.

They should test for follicle-stimulating hormone (FSH) and luteinizing hormone (LH) along with your thryroid (TSH, fT3, fT4, TPO) and possibly prolactin and iron. Female/Male Saliva Profile I, includes estradiol, progesterone, testosterone, DHEA-S and cortisol. This will give you an overall sense of hormonal balance or imbalance as these five hormones work closely together.

Once the test results come in the levels will be compared to NORMAL RANGES.  Many horomone speciality doctors will also compare your levels to that of an OPTIMAL male/female range– someone who is at the age of 25 to 30 instead of your chronological age.

If you are medically diagnosed with hypoganadism your doctor will explore the option of testosterone therapy.

What is hypogonadism?

The causes of primary hypogonadism include:

  • autoimmune disorders, such as Addison’s disease and hypoparathyroidism
  • genetic disorders, such as Turner syndrome and Klinefelter syndrome
  • severe infections
  • liver and kidney diseases
  • undescended testes
  • hemochromatosis, which happens when your body absorbs too much iron
  • radiation exposure
  • surgery on your sex organs

Secondary, hypogonadism may be due to:

  • genetic disorders, such as Kallmann syndrome (abnormal hypothalamic development)
  • infections, including HIV and AIDS
  • pituitary disorders
  • inflammatory diseases, including sarcoidosis, tuberculosis, and histiocytosis
  • obesity
  • rapid weight loss
  • nutritional deficiencies
  • use of steroids or opiates (especially long-term usage)
  • brain surgery
  • radiation exposure
  • injury to your pituitary gland or hypothalamus
  • a tumor in or near your pituitary gland

What are some of the treatment options for men who have been diagnosed with Low T?

Natural Remedies:

Eat foods that help stimulate production- Healthy fats (think avocado, coconut, nuts- pine and walnut, olives.  Eat plenty of protein- Eggs, Beef, Chicken, Fish, Protein powders. And GREENS, be like Popeye and eat spinach!!


Do workouts that stimulate production- heavy weight training, interval training, sprints, plyos
Get plenty of SLEEP
Maintain a healthy weight

TAKE SUPPLEMENTS that BOOST production of Testosterone, here are just a few:

DHEA, Vitamin D3, Omega 3-6-9’s, Branch Chain Amino Acids and Protein supplements.

Boron Citrate Boron was shown increasing plasma free testosterone.

Fenugreek Extract is an herb that has been used in traditional Indian medicine for many years. This aromatic spice who’s properties have been show to support libido and testosterone function

Rhodiola Rosea It has been shown to alleviate your stress and oxidative stress in your body, while it improves your immunity, energy, and sexual libido.

Tynanthus panurensis is a large woody vine. It’s bark has antioxidant and anti-inflammatory PLUS has an aphrodisiac activity is considered to benefit your sexual libido.

Vitamin B6 gives you energy, protein metabolism, and muscle health. It’s also been proven to be a building block for sex hormones

Vitamin E is a benefit to your testosterone production and your blood circulation. As a strong antioxidant, vitamin E reduces oxidative stress and benefits gene expression in the male reproductive organs.

Zinc
Has been found to increase serum testosterone, luteinizing hormone, and zinc levels to help improve sexual function.

MEDICAL OPTIONS:
Doctors can prescribe “Testosterone Replacement Therapy” in the form of Patches, Gels, Creams, Injections or Pellets

What are some of the associated risks with Testosterone therapy?

  • Stimulation of growth of the prostate and possible growth of existing prostate cancer
  • Skin reactions
  • Limiting sperm production and shrinkage of testicles
  • Over production of red blood cells, which can be a contributor to a heart attack
  • Some studies have implicated testosterone in an increase in cardiovascular events.
  • When taking hormone supplementation your body doesn’t shuts down or limits it’s natural production
  • Getting the right balance takes work and in the process often a patient will suffer some side effects.  Weight gain, anger, acne, hair growth (females), excessive body oder, etc…

 

If I’m a diabetic, have high blood pressure, or am taking any prescription medications, is it safe to take a testosterone boosting supplement?

Most of what is in a natural testosterone boosting supplement is totally safe to intake for any adult, HOWEVER you should always check with your physician in any cases where you are under medical supervision. The same goes for pregnant and nursing mothers. 

 

Site is now upgraded….last day to join Secret Santa!

HI Ladies!!

Our www.TeamBuffMother.com hosting company just made a huge upgrade to our site. We’ll be adjusting things a bit over the next week, but overall the site should be more PHONE compatible and easier to use!! YAY!!

Also, I wanted to remind you that today is the Last day to join our Team BuffMother Secret Santa gift exchange!! This year we are exchanging Fitness Accessories like lifting gloves, water bottles, head bands, hats, visors, mittens, socks, sleeves, etc… ($25 value). If you’d like to participate email your full name, mailing address and phone number to buffmothersecretsanta@gmail.com  deadline for registration is today Dec 1! (women only- and participation means you buy and send a gift to a secret person)

Please let me know what you think of the upgraded site!!

-Michelle

been working on YouTube

Hey ladies…PLEASE, please, please if you have not subscribed to my YOU TUBE please do– we have been working super hard on it the past couple months and it’s my focus for 2016. https://youtube.com/buffmother

I got in another workout today– a run and some butt workouts, did a SUB and part of the HAM booty sandwich

Glad it’s Thursday, but even more glad it’s cycle day 3 today– feeling more like myself

November 2015

New Chapter November!!

HI  ya!! Well today is a new chapter in my life and business.  I am no longer a sponsored athlete for Gym Angel.  I loved working with them over the past year, today would have been my 1 year anniversary with them, but it was time to end it.

Instead I am now working with a BIGGER company King Fisher Media…they have some amazing supplements and specialize in HORMONE support supplements. So they are right up my alley! It should be fun and interesting to get to talk  more about my LOVE FOR HORMONES!!  They hired me on to work promoting mainly their new PRO Line to men!! FUN STUFF!! https://www.kfmbrands.com/about

 

So…I’m heading to Omaha tomorrow. Had to rent a car due to many circumstances– so that means an earlier morning tomorrow than I had planned.

Leaving here at 6:30 to get rental then hoping to leave home by 9 for the 6 hour drive to Suzi’s house!!

 

We have fun plans for Tues, Wed, and Thursday!! Can’t wait to see everyone!!

 

Today is all about getting ready, had hopes to do a leg workout, but running low on time– so I’ll hit the trail for a run and a tiny leg workout?? \

My workouts over the weekend were biking intervals on Sat and then RAKING for an hour yesterday. So nothing too intense

 

Also, I need to try to take my ending stats, but honestly I may just do it when I get home since I didn’t get my starting stats done right away– this weekend would make it 4 weeks.  YEP, that sounds like a good plan!

 

Okay, gotta go!! I’ll try to check in from Omaha some– and I’ll be sure to take tons of pictures!!

Catch up!

HI ya’ll!! just got off a conference call with an amazing new company/product!

Check this out… http://restore4life.com/keep-gut-healthy-benefits/

 

So…to update, I was exhausted after the trip to see Suzi in Omaha last week.

 

Tues- got there and settled in visited and talked fitness, diet, exercise and families.  It was really fun to get to hang out with Suzi’s kids and hubby too. They are truly a solid loving family!

 

Wed- did a training session with Suzi and her sparkplug of a client Renae, she worked her tail off and I was impressed with her and with how Suzi interacted with her client.

Then after a little snack, Suzi and I had a chance to work out with Brenda at Better Bodies. We did upper body stuff, mostly Back, Shoulders and Biceps. It was a great time!

 

Then I had a conference call with my new gig as the Spokes Model and Fitness Expert for High T Pro Formula Five(KFM) To talk about how our new business relationship.

 

Ate an amazing steak dinner out with group…we had about 12 ladies all together, it was fun to reconnect with many ladies I’ve known for years and meet a couple new friends in person too!!

 

We were off to the races again first thing Thursday, with a leg workout at Gold’s gym. Then a yummy Mexican lunch with Sherry and Lisa before the Open house @ Lisa’s new Chiropractic office. She’s doing the most amazing business called NutriMost that’s helping so many people regain their health and lose massive amounts of weight.

Then, that night we headed out to our own “BuffMother” Event at a local elementary school promoting Suzi’s business…

We were beat when that was finished and had a good Dinner out afterwards.

 

Then Friday was all about getting home to drive away again to

my son’s last regular season football game which was a nail bitter, thankfully they won 34-30!!

 

When I woke up Saturday, I could hardly move!! Sore and exhausted…Travis and my DD Gracie went out hunting– her first deer hunt ever!! They came back with no dear, but she did get a squirrel.

 

Then Sunday it was all about errands, laundry, dishes, football, and hunting again…this time Gracie got a deer! YAY!! she was fired up!!

 

Now it’s back to reality time. I’m getting a lot done and going to hit the trail for a run now.  The girls have their first BB games at 3:30 today an hour away, so not sure I’ll get to see them??  Anyhow, busy, busy!!

 

I’ll post pictures later, but I did put several up in our Team BuffMother facebook group. https://www.facebook.com/groups/buffmother/

 

have a super monday!

-Michelle

p.s. I also plan to still finish my FCH entry pics tomorrow!!

30 days get Buff!

Hi Ladies!! I am starting the 30 days get buff program full body workout program for myself today.  If you want to join in, it’s in our FORUM.

http://www.teambuffmother.com/forum/get-buff

 

I’ll also be featuring it soon on facebook.  First I want to get through it myself and do some video instruction for it along with some “printables”…I may also put it on my app

 

Lifting~ “Basics” DAY#1- full body
warm up- run outside 11 mins

40 walking lunges x2sets

40 walking high knees x 2sets

 

Legs:
Squats
45×15 (warm up)
135x10x1
155x10x2 sets

 

Chest:
Bench
45#x15 (warm up)
95#x 10

115#x8 x2sets
Back:
Pull ups 6+4 inverted, 4.5+ 6 inverted

 

ABS:
Knee ups
4×25

Hip twists 3 sets

Ball sit ups 15 reps
Crunches
2×15 (set 1 after set 1 of pull ups, set 2 affter pull ups)
Extras:

Hanging hip ups 2 sets of 10 squeeze butt

Clean press practice 1 set of 10 w/bar

lateral and front raises with 10#plates x 10 each superset

 

Yesterday, I got in a solid interval run outside. 1 min on 1 min off for 20 with 4 min warm up and a 2 min cool down.  Then I did a couple sets of push ups, hip stretching and 1 set of bench.

 

I also started taking Restore yesterday…so far so good!!

 

have a great one!

Intervals done

Hey ladies…as I mentioned yesterday, I’m doing the 30 days GET BUFF program. It’s a full body program and I have full body soreness today from yesterday’s workout!! WOWIE!

 

This week I’ve had taking pics, measurements and stats on my to do list daily. Didn’t get them done today I will do them tomorrow!!

 

However, I did just finish my intervals!! YAY!!

 

Day #2 Workout:

DAY #2
“1 minute Intervals”
20 mins total: (7 hard mins )
3 min. warm up 6mph 2%incline
1 min. hard  8mph 2%incline
1 min. easy 6mph 2%incline
1 min. hard 8mph 2%incline
1 min. easy  6mph 2%incline
1 min. hard 8mph 2%incline
1 min. easy  6mph 2%incline
1 min. hard 8mph 2%incline
1 min. easy 6mph 3%incline
1 min. hard 8 mph 3%incline
1 min. easy  6mph 3%incline
1 min. hard 8 mph 3%incline
1 min. easy  6mph 3%incline
1 min. hard 8 mph 3%incline

 

4min. cool down  6mph 2%incline

day 3, stats pics ending for FCH

I finally got it done today…took my ending pics for the FCH, which will serve nicely as my starting 30 days to Buff pics too…
Today’s workout was a circuit style lifting workout.
For this specific workout we are focusing on “auxiliary” lifts- different exercises than we did on day 1 that will “hit” our muscles a little differently.  The moves are mostly for smaller muscle groups than BASIC moves, thus termed Auxillary.

Workout:

Workout Day #3
“Auxiliary day”
CIRCUIT very little rest between sets= 15-30 seconds
Exercises: Upper:
1. Push ups
4×10 1 set pigeon toe
2. Tricep extensions
3×10 45# curl bar
3. Bicep curls
3×10 45#x1 set, 55#x 2 sets
4. Shoulder press
3×10 45#x1 set, 55#x 2 sets
Lower:
5. Leg curls 50# bowflex
3×10
6. Leg extensions
3×10 115×1 set, 125x2set
ABS:
7. Old school sit ups 20slow, 40 short, 20 hammie
8. Cats/dogs
plus hip ups

FCH  STARTING and ENDING STATS and PICS~

Today’s Date:__10-11-15  11-12-15_______ height:____5-6.5_________     weight:___136.6 end 136.2________ age:_40______
Today’s cycle day- 5  cday 10

Please list the following measurements-

Bust (around breasts the biggest part):37, 37
Chest- relaxed (just under armpits above breasts with arms down at your sides):34, 35
Chest- flexed back and chest (just under armpits with arms down at your sides):37, 37.5
Waist- relaxed (the smallest part):29,28
Waist-sucked in (the smallest part):27, 26.5
Hips (the largest part of your butt):37.5, 37
Shoulders (around the outside of your shoulders with your arms at sides):41, 42
Biceps (relaxed at midpoint of upper arm):10.25, 11
Biceps (flexed at midpoint of upper arm):11.5, 12
Thigh-mid (about 8” above knee cap):20, 20.5
Thigh- upper (about 12” above knee cap):22.5, 22
Calf (about 7” below knee joint):13.25, 13

Ill- 10, 10
Ab-20, 18
Th-10, 9
Tri-8, 7
2015-11-12 21.47.352015-11-12 21.49.372015-11-12 21.51.372015-11-12 21.54.40

Desire

i desire a lot of things in life…I desire to be happy, healthy, confident, secure, wealthy, Godly, inspirational, successful, beautiful, powerful, to be loved, etc…

most of us do have similar desires!

 

I also desire to live in the moment.  I feel like I’ve gotten better at this. For years I wished away my days looking to the future for hopes of fulfilled desires. It has taken a focused conscious effort to change that mindset.  I am all for having goals, but I am determined to have joy on the journey.

 

With that said I am setting some simple goals for myself over the next month:

1- follow my workout plan to a T (30 days get buff)

2- decrease my dairy and gluten intake

3- focus on one day at a time, finding joy in every situation and making it count

 

The FCH contest provided me some great results.  Even though I didn’t attain my goal weight, I attained so much!

At the start of the 4 weeks I was SICK! Seriously, having issues with my Kidneys and had been sick for about 2 months– 2 UTI’s and the FLU in between.

I implemented a few new supplements in October and they are really helping me!

Several of the items are B-vitamins, I also started using the High T pro line and I started taking a small dose of DHEA.  I’ve also been trying to use a protein shake again daily– putting spinach in it too for a serving of folate rich greens.

I feel like I have some energy again!! YAY!

I also rebuilt some of the strength and muscle that I had lost during my “sick” time and I am back to running more again.

I lost inches and gained others all in the right places.

 

If I can keep the momentum that I started in the FCH, I will see more of the belly fat I want gone, disappear

It’s a process and I am determined to stay healthy and happy during the journey!!

Quick Sprints

Hey Ya!!

Just wanted to update, I got in my day 4 workout of the 30 days to buff.  It was sprints. I’ve been sprinting about 1 time a week so I started with 5x100m after a 10 min warm up jog…then I finished with a 10 min bike cool down.

 

Crazy about the killings in Paris while my good friends are there on vacation right now! They are ok, but sure is scary!

 

Time for Friday night football!! Gunner is playing in playoffs in Little Rock– too far for us to drive, so we are STREAMING it! Wow, I love technology!!

 

Toodles!

-Michelle

Football days

I was so sore from my sprints on Friday that I was so thankful to find out it was a rest day!! I did my best to relax. We watched more football…By the way Gunner’s team lost, so he’s officially in the “off season”. NDSU Bison and ARKANSAS both won their games!! Also, I was very happy to hear Rhonda Rousey lost, she is such an unlikable person! Today got in my day 6 workout~

Day #6
“Others day”
Chest:
Incline flys
4×10 30×10, 35x10x3sets
Legs:
Dead lifts warmed up 2 sets leg curls 40#x10 bowflex
4×10 135x10x4sets
Lunges
4×10  45barx10, 55#x10x2sets, skipped 4th set
Back:
KB row
4×10  40#KBx3setsx10 reps and 1 sets 55#barx15reps
ABS:
Ball crunches w/10#plate
4×25
Ab wheel 1 set, hip twists, standing leg raises and hyperextendions

 

REST between sets= 2mins-feel free to stertch and do abs between sets!

Travis just left to hunt a bit, when he gets back we’ll watch the Vikinigs play the Raiders. Have a relaxing day! -Michelle

On it!

I’ve been on track for my workouts the entire last week…feels good!

Yesterday morning did my intervals on the bike– that was painful. I’d much rather do running intervals

I had 2 kids home sick yesterday, now just my son today…the flu’s been going around our house. Travis was hit hard with it last week! I’m thinking I am safe and immune because I had the flu in September (fingers crossed)

 

Today, it’s raining here like CRAZY! and I’m going to clean and get my workout done.  Plus, I really need to hit the store for some food…i’ll think about that once this rain slows down.

 

I’m really loving all the interaction on our Team Buffmother facebook group, be sure to invite or “add” your friends to the group. We need to grow

 

Thanks,
Michelle

A Win!!

I just had a big win…almost skipped today’s workout but I didn’t. I just ran intervals~ YAY!!

P.S. It’s time for our Team BuffMother Secret Santa gift exchange!! This year we are exchanging Fitness Accessories like lifting gloves, water bottles, head bands, hats, visors, mittens, socks, sleeves, etc… ($25 value).

If you’d like to participate email your full name, mailing address and phone number to buffmothersecretsanta@gmail.com deadline for registration is Dec 1!

Day 9 is Day 8

Today was supposed to be day 9 of 30 days get buff, but I added an interval workout yesterday.  Got my lifting done today!! YAY!!

Workout:

Day #8
“Heavy day”
Kegs:
Squats
4×6
Chest:
Bench
4×6
Back:
Lat Pulls
4×6
lateral raises
3×6
ABS:
High knees
4×25
Ab wheel
2×15

Here’s a pic of my weights-

p.s. today’s Know you better November question~
What hobbies do you have?
Please answer so we can KNOW you better…
my hobbies include farm/work, driving tractor, hunting, anything sporty, and I would also add photography, acting, modeling and dancing!
20151118_175103

Oh fun, it’s sprint day– why did I make a program where you sprint the day after lifting insanely heavy weights? Seriously, It’s been many moons since I’ve squatted up to 175 and I feel it.  I’d better get the sprints done BEFORE I get more sore!

 

Been catching up on computer work today– fun times– not sure how I ended up with a job behind the computer?? I became a trainer so I wouldn’t have to be at a desk ever…now look at me, that’s where I am at least 5 hours a day! Well, that will change because I am going to delegate my behind the computer work soon!! I just have to make a bit more profit then I can hire at least 1 more helper

 

Can you believe it’s only 35 days until Christmas http://www.xmasclock.com/
Should we do a challenge to help us stay in shape until then??
Comment if interested!

 

My current give away– EVERYONE needs this product!

Now, I’m off to get my sprints done!!

-Michelle

n pause…

I’m on a Pause at day 10 of my 30days get buff.  It’s been GREAT for me to switch things up with the full body workout program~ loving it and my results. I’m only on Pause because I was not totally immune from the sickies that have been going around our house the past 2 weeks, I now have a tiny “COLD”…I could have worked out today, but have chosen to rest instead.

 

Yesterday I had a great workout. I did a treadmill run of intervals and about 4 sets of bicep curls.

Refueled with this yummy salad and later ROAST!!

 

Just got this cool sweater in the mail~ but look at how different it is vs. what the picture showed on the site>>> Silly huh?
http://www.zaful.com/cut-out-bowknot-lace-up-scoop-neck-long-sleeves-sweater-p_114228.html?lkid=6223

The remainder of today is  is to watch football,  GO BISON and GO HOGS!! Then start up at day 11 again tomorrow before watching the VIKINGS beat the Packers!! GO VIKES!!

Your football obsessed friend,
Michelle

1 step forward, 2 steps back….

I have to say, this past month has been a big win!! Whenever I’ve had an obstacle..when I’ve felt like I’ve taken a step back, I’ve been able to overcome it and move 2 steps forward in response.   BUT, NOT TODAY

Today is has been 2 steps backward!

I was hit with a cold Fri/Sat then felt much better yesterday, I even got in a great workout— but couldn’t sleep last night and now today I feel worse than I did Saturday, WHAHHHHAAAA!!!

 

At least I got in a good workout yesterday– SQUATS, Bench, Pull ups and some abs and booty work between.

We also watched Vikings– too bad they lost, DH gets grumpy about it.

And I watched part of Thelma and Louise– that movie is truly tragic.

 

Not sure what I’ll accomplish today– been sitting here hoping to feel better. I need to get moving and maybe find some energy.

PMA! PMA!! PMA!!!

Healed up, back to it!!

HI!!

Well I am HEALED up from my chest cold, yay!! Thanks for your prayer and well wishes. I was able to go for a run of 19 mins steady then 6 hard 12 sec sprints yesterday and workout today– did 20 mins bike then later did 20 mins full body lifting workout (GET BUFF DAY 13).

 

We had a stellar Thanksgiving feast yesterday– tons of Turkey, somehow I got a 20 pounder! SHEESH that thing was huge!!

Anyhow, we also at all kinds of yummy, watch football and just relaxed!! It was great!!

 

Hope you had a wonderful day too!!

-Michelle

Finish 2015 STRONG

We’ll today I am making goals for myself– time to detox from the holiday fun and look ahead to DECEMBER 1st, tomorrow!!

So…my plan is to now switch to a 3 day lifting split.

Chest/Tri’s

Legs

Back/Shoulders/Bi’s

Repeat…

Intervals/cardio on upper body days

 

Then back to NO/very LOW Carb diet.  Protein, Greens and FATS baby!!

I am ready for the change and will do my best to journal and be accountable here.

 

 

 

NEWS>>>>

In case anyone missed it we are doing a FINISH STRONG challenge– simply post your workout proof pics daily.  You can join in either in www.TeamBuffMother.com or on our Facebook Group

 

OH please Don’t miss out on this give away!!!

…just a few hours left to enter $250 worth of amazing products!! Please enter http://gvwy.io/h9allnv

 

Also, here’s a fun radio interview I did a couple months back http://hwcdn.libsyn.com/p/e/2/…f6d3ad4ad0a7b93da377

October 2015

a crappy run is better than NONE

Hey all!

First off want to welcome the new members and encourage you to post some! We don’t bit– we actually are too nice around here!  Posting is vital for your accountability and really helps keep you FOCUSED!!

 

I got my run in yesterday despite feeling crappy during it It made me feel better afterward! Glad I did it!!

My crappy feeling is due to the lingering kidney pain I’ve been having since my UTI last month…I even had a slight fever. Thus, I’m back on antibiotics– YUCKY! But I gotta get rid of this infection– so gonna have to deal with the side effects of CIPRO for a week.

 

Anyhow, other than that I’m good, lol!  I’m super stoked to the FCH contest–

1.Goal Setting~ my goal is weight loss. Been “wanting” to lose weight for the entire year– but my ACTIONS have not met up with my “want”… so the goal is to lose 5 pounds in the 4 weeks.  I will take the proper actions to make this happen. No “empty cals” except for 1 off day/week (Saturdays).  Less fat, I was doing a ketogenic diet for awhile. Now I’m not, but with that you can’t eat as much fat and lose weight. So I need to keep my fat intake to 3 servings a day.

Extra cardio on bike– gotta get this in more often again…it helps me so much!

Also, no sitting behind computer. I have a standing work station and I need to use that in stead of being on my laptop.  My goal is to wear my wonder woman costume for Halloween and also be in great shape for a my trip to Omaha the first week of Nov.

 

2. Thoughts~ My thoughts are that truly I’ve been a lifeless boring unmotivated version of myself since May. I really have not attacked much of anything and it’s catching up with me. I really need this contest to make me accountable to myself and become the me I want to be!  I need to write up some clear goals for myself. Kinda get a head start on my New Years Resolutions

 

3. Commitment~ I am committed.  The timing of this contest is perfect. I truly think i’ll be able to finish it. I felt terrible that I couldn’t finish our last contest in August because I got horribly sick with a UTI.  Once I finish this round of antibiotics I should be truly healthy again.

 

There it is– I am ready to regain my FIRECRAKIN’ Hot Body for this fall!!

Let’s do this!!

-Michelle

 

p.s.

 

looked up my entry from last time (thanks Darcie for this idea). It doesn’t look like I have my stats, but here’s a final pic  and entry:

Final Submission Form for the “FireCrackin’ HOT” Contest:

Name: Michelle Berger

Rally Room User Name: BuffMother

e-mail:michelle@buffmother.com

Age:34

Number of children:4

Ages of children:9,7,6,6

 

What does having a“FireCrackin’ Hot Body” mean to you?

It means to be able to walk around my house, my front yard, my backyard…basically everywhere with a bikini on and care less about it!  I don’t want to have to feel like my butt or belly are unsighly and covered with fat.  I also want to feel that the shape of my body is better than it was a teen.  I want to be symmetrical and BEAUTIFUL!

 

Please summarize your performance in this contest?

I did well…not as well as I had hoped especially in the diet area, but I consistently got in 4-5 workouts a week.  I also got back into sprinting!! I love the results from running FAST!

 

Are you happy with the results?

I am happy with my results, I feel that I was able to maintain and even make progress with a rather lax diet and lax workout routine.  I have been to the gym fewer times this month than any other month this year…it’s been a good break to do more at home workouts and more running outside.

 

Who encouraged/inspired you the most during this contest?

As always everyone who posts in the rally room inspires me!!  But If I had to pick out a few individuals…I was VERY inspired by 2 of our newer members: Helen and Renda, I love their excitement to get after the contest and see some good changes in just 4 weeks.  I was also very, very impressed with Daphne!  She worked hard and got great results in the contest because of it!  Way to go ladies, you are so inspirational!!!

 

Please tell me one specific example about how your hormones affected you during the last 4 weeks?

I just realized this month that I don’t ovulate at the same time each month.  Being that I alternate ovaries with each cycle, my ovulation also alternates.  Last month I ovulated around cycle day 15 and this month it was cycle day 10-11.  I need to track my ovulation because I don’t like being suprised by the mini-pms issues it causes me!  For instance this week from my ovulation I had a zit out break, more back pain, and cramps! PLUS 3# of waterweight overnight!

 

Do you have anything else to add?

As always I am looking forward to continuing to see results…doing this questionaire has PUMPED me up to make some goals for July!  I really enjoy having some challenge to keep me on track to continued success!!

 

more fch 013 [800x600]

Day 1- FCH…SUPER detailed: “Lift lower body and abs”

Day 1- FCH…SUPER detailed: “Lift lower body and abs”

HI!!  It’s Day 1 of the 4 weeks…ARE you READY!!

Today’s workout is as follows…I am buffing so I will do 3 sets of 10 of each exercise.

*Please note, use whatever weight challenges you…it’s okay for you to even start with light DB’s or bodyweight for squats!  the key is to record it and try to progress over time*

 

Here is what my workout log looks like filled out~ Below that I’ll detail it for you:

Exercise   DATE      
  Leg Day   set 1 set2 set 3
10 min Warm up    r-bike  squats  stretch
#1 Squats lbs.  95 135  155
  3×10(buffing); 3×6 (boosting) reps.  10  10 10
abs between sets of squats 2sets  crunches  15 15
#2 Dead Lifts lbs.  135 135 135
  3×10(buffing); 3×6 (boosting) reps  10  10  10
abs between sets of dead lifts 2sets  knee ups  25  15
#3 Leg Extensions lbs.  135  155 155
  3×10(buffing); 3×6 (boosting) reps.  10  10  10
abs between sets of leg extensions 2sets  on ball  15 15
#4 Leg Curls lbs.  75  85  85
  3×10(buffing); 3×6 (boosting) reps  10  10  10
abs between sets of leg curls 2sets  cats  5-5sec 5-5sec
BURN Walking Lunges lbs.  15#Db’s  15#Db’s  
OUT! 2x30steps reps.  15ea leg  15ea  
           

 

 

 

 

 

 

 

 

 

 

 

 

·

 

 

 

 

If the above spreadsheet looks like it’s written in a foreign language to you~ here is a SUPER DETAILED view of the workout from START to FINISH:

 

Start with a warm up~ I like to do 10 min of the Recumbent bike(r-bike).

 

EXERCISE #1- Then I head over to where I am going to do my first exercise.

 

SQUATS: I start by doing a warm up set that I don’t count as a real set. No Weight x20 reps and then stretch and maybe do a few more- It’s always good to be “lubed up”.

 

Slow and Steady weight increases are the smartest way to lift

·         Set 1 of squats: 95# on my upper back x 10 reps…then move right into doing my abs

·         Set 1 of ABS: The ABS exercises are up to you~ I’ll do crunches first: 15 reps slow and controlled….then go right back to squats. Remember “I am buffing”, so I want little rest between sets and I want to keep my heart rate up.

·         Set 2 of Squats: 135# on my upper back x 10 reps

·         Set 2 of ABS: 15 crunches

·         Set 3 of Squats: I feel good so I think I’ll ad another 20 pounds, 155×10

 

EXERCISE #2– Dead Lifts: I like doing this with a slight bend in my knees lowering the weight slowly while keeping the curve in my lower back—all the movement in my hips.

·         Set 1 of Dead lifts: 135# held with one hand over, one hand under x10 reps

·         Set 1 of ABS: Knee ups x25 reps

·         Set 2 of Dead lifts: 135# held with one hand over, one hand under (alternate which hands from previous set) x10 reps

·         Set 2 of ABS: knee upsx15 reps

·         Set 3 of DL’s: 135#x10

 

EXERCISE #3– Leg Extensions- An important tip for women when doing these are to keep your feet flexed up and toes pointed slightly out…if you don’t have access to this machine you can do stationary lunges here instead.

·         Set 1 of Leg Extensions: 135×10

·         Set 1 of ABS: Full crunches on the ball x15 reps

·         Set 2 of Leg Extensions: 135×10

·         Set 2 of ABS: on ball x15

·         Set 3 of Leg Extensions: 135×10

 

Exercise #4– Leg Curls…if you don’t have this equipment you can do leg curls with a Ball

·         Set 1 of Leg curls: 75×10

·         Set 1 of ABS: CATS arch up for 5 secs hold…repeat 5 times

·         Set 2 of Leg Curls: 85×10

·         Set 2 of ABS: CATS 5-5sec

·         Set 3 of Leg Curls: 85×10

 

BURN OUT EXERCISE! Walking lunges holding dumbbells

·         Set 1 of Walking Lunges: 15#DB’sx30 steps (15 each leg)

·         REST for about 1-2 min…do some stretching

·         Set 2 Walking Lunges: 15’sx15 (same as set 1, just written shorthand)

 

Then I am done….most leg days I don’t do any extra cardio or intervals. Leg workouts burn a ton of calories and use a ton of energy…to add Cardio on top of the workout unless I am in GREAT shape often makes me too tired to function the rest of the day.

 

The Key to your Motivation is to Encourage others!

FOCUS!

One of the biggest stumbling blocks toward success is LACK OF FOCUS! We have a tendency to simply FORGET our goals and mission.  You must not forget!

 

I encourage you to take steps to increase your focus in the areas of DIET and FITNESS during these 28 days!

 

Some tips–

  1. PRINT OFF and POST your workouts, your goals, motivational pics, etc…
  2. Write reminders- post it notes on mirrors, sharpies on your hand, notes on frig and cabinet, whatever it takes for you to remember you are on a mission
  3. Stay engaged- stay logged into the Rally Room– check in daily, post accountability pics on other social media
  4. Set alarms- use your phone to set alarms reminding you to eat, to drink water, to take supplements, to workout– don’t forget!
  5. Tell everyone! Tell your family, your kids, your friends, your coworkers– you have to let everyone in your circle know in you mean business!!

My plan is to do all these things…

Today’s to do list–

Get my FOCUS on!!

Get starting stats and pics done

Go for a walk with Cuji (just bought her a cute little harness)

Get in the FCH leg workout

Get my DESK cleared off

Fix Dishwasher– it flooded and made a huge mess in kitchen

 

Let’s rock day 1!!

I’m fired up~ I hope you are too!!

-Michelle

Day 2-FCH…SUPER detailed: “Upper Body, ABS and Intervals”

Day 2-FCH…SUPER detailed: “Upper Body, ABS and Intervals”

Hiddy HO!! I woke up singing this beautiful morning, “”good morning, good morning, good morning it’s time to rise and SHINE!!!!” 

Today it’s Day 2 of our FCH and time to attack our UPPER BODY!  I bet many of you are sore from your leg workout yesterday and I am too~ mostly in my upper butt/lower back/hip region.

 

Day 2-FCH…SUPER detailed: “Upper Body, ABS and Intervals”

 

Exercise   DATE 6-5    
  Upper body Day   set 1 set2 set 3
10 min Warm up    r-bike bench press stretch
#1 Bench/Chest Press lbs.  95 115 115
  3×10(buffing); 3×6 (boosting) reps.  10  10  8
abs between sets of bench 2sets  Knee ups  30  25
#2 Pull ups lbs.  Under hand  20# assist  inverted
  3×10(buffing); 3×6 (boosting) reps.  10  10  10
abs between sets of pull ups 2sets  Old school 60 45
#3  Flys  lbs.  30  30  30
  3×10(buffing); 3×6 (boosting) reps.  10  10  10
abs between sets of Flys 2sets  Hanging  20 15
#4 Rows lbs.  10  10  10
  3×10(buffing); 3×6 (boosting) reps.   10   10   10
abs between sets of Rows 2sets vaccums 3 for 15sec 3 for 15sec
BURN Push ups   military    
OUT! 2x15reps or failure reps.  20  15+3

knees

 
   

 

Start with a warm up~ I like to do 10 min of the Recumbent bike(r-bike).

 

EXERCISE #1- BENCH :Then I head over to where I am going to do a little warm up for my first exercise. BENCH or Chest press: I start by doing a warm up set that I don’t count as a real set. Bar x20 reps and then stretch and maybe do a few more reps- It’s always good to be “lubed up”.

·         Set 1 of Bench: 95# x 10 reps…then move right into doing my abs

·         Set 1 of ABS: The ABS exercises are up to you~ I’ll do knee ups on the bench first: 30 focused in eccentric….then go right back to bench. Remember “I am buffing”, so I want little rest between sets and I want to keep my heart rate up.

·         Set 2 of Bench: 115# x 10 reps

·         Set 2 of ABS: 25 knee ups- 15 to the front 5 each side

·         Set 3 of Bench: 115×8…I died, so I didn’t make 10 reps. BUT that’s okay

 

EXERCISE #2– Pull ups: I like doing these a variety of ways… starting with the hardest way first- full body weight. Then assisted and then some inverted ones.

·        Set 1 of Pull ups: 10 reps..YAY!! that’s a good number for me!

·         Set 1 of ABS: Old School sit ups x60 reps

·         Set 2 of Pull ups: 20# assited x10…slow and controlled full stretch lifting my chest to the bar (think Proud Rooster)

·        Set 2 of ABS: Old School x45 reps

·         Set 3 of pull ups: Inverted x10 reps really focused on biceps—MY PIPES!

 

 

Exercise #3– FLYS: you can do them as flat bench, incline or cable

·        Set 1 of Flys (incline for me): 30 # dumbbells x10

·         Set 1 of ABS: Hanging sit ups x25 reps

·         Set 2 of Flys: 35’sx10

·         Set 2 of ABS: Hanging sit ups x15 reps

·         Set 3 of Flys: 35’sx10

 

EXERCISE #4– Rows- An important tip when doing these keep your chest lifted and squeeze your should blades together at the end of the movement…if you don’t have access to this machine you can do bent over rows with DB’s or a weight bar.

·         Set 1 of Rows: 100×10

·         Set 1 of ABS: Vacuums (standing with hands on knees) 3 reps of 15 secs

·         Set 2 of Rows: 110×10

·         Set 2 of ABS: Vacuums (standing with hands on knees) 3 reps of 15 secs

·         Set 3 of Rows: 110×9…I couldn’t do any more than 9.

 

BURN OUT EXERCISE! Push ups 15 reps or to failure

·         Set 1 of Push ups: 20 military style

·         REST for about 1-2 min…do some stretching

·         Set 1 of Push ups: 15 military style+ 3 on knees~ whew!! That burned!

 

NOW it’s time for intervals…doing your intervals RIGHT after a lifting workout is a good way to burn extra fat. You’ve used up most of your glucose stores from your lifting so your body is now set to burn more fat for fuel.

 

Here is a breakdown of my interval run:

I took my time warming up then did 8 intervals all recovery mins were at 7.5 and the incline was at 2% the entire time:

 

  • 4mins of warm up
  • 9mph for 1 min: 7.5 mph for 1 min- repeated 8 times
  • cool down by walking for about 3-4 mins.

Day 3-FCH “OFF” day, BUTT extras?

Day 3-FCH “OFF” day, BUTT extras?

Hello!!

 

Saturday is FCH contest Day #3 : your first day off!! I know you deserve it and will be extra good this weekend so that you keep your momentum toward your goals.  There are only 25 days left until the end of the contest!!

A little sacrifice and effort now will reward you with confidence, pride and a “FireCrakin’ Hot Body” for the FALL!!

 

 

As we go along through our 4 week program there are 16 days of workouts and 12 days off…On our OFF days I’ll be giving you more information and inspiration that will help you towards SUCCESS.

Today I want to talk about BUTTs…any EXTRA work you can do for them helps!

Here’s a link to my Blog post of BUFF BUTT SANDWICH VIDEO workouts http://buffmother.com/2013/05/29/10-butt-workouts/

 

— they are short fun and can be done virtually anywhere! (If you watch one, please like, comment and/or SHARE it!)

 

GET THAT Hot BOOTY!!!

-Michelle

Day 4-FCH… LEGS BABY !!!~”at home version”

Day 4-FCH… LEGS BABY !!!~”at home version”

It’s Day 4 of the FCH contest, meaning we only have 24 days lef~ time to Kick my FALL MOJO into HIGH GEAR!!!

 

On tap for today: test a few of the new changes that will roll out to the Rally Room in the next couple months– our service provider is doing a major overhaul of the site so it works better on mobile and get through my stack of BILLS and have a killer leg workout!

 

Today’s workout is as follows…I am buffing so I will do 3 sets of 10 of each exercise.

Here is what my workout log looks like filled out~ Below that I’ll detail it for you:

Exercise   DATE      
  Leg Day   set 1 set2 set 3
10 min Warm up    r-bike  squats  stretch
#1 Squats lbs.  135 155  155
  3×10(buffing); 3×6 (boosting) reps.  10  10 10
abs between sets of squats 2sets  crunches  15 15
#2 Dead Lifts lbs.  155 155 155
  3×10(buffing); 3×6 (boosting) reps  10  10  10
abs between sets of dead lifts 2sets  knee ups  25  15
#3 Leg Extensions lbs.  135  155 155
  3×10(buffing); 3×6 (boosting) reps.  10  10  10
abs between sets of leg extensions 2sets  on ball  15 15
#4 Leg Curls lbs.  75  85  85
  3×10(buffing); 3×6 (boosting) reps  10  10  10
abs between sets of leg curls 2sets  cats  5-5sec 5-5sec
BURN Walking Lunges lbs.  25#Db’s  25#Db’s  
OUT! 2x30steps reps.      
           

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I’ve had a few questions about the “at Home” version for this workout~ so here’s a modified one for those of you working out with only DB’s

Squats= DB Squats

Dead Lifts= DB Dead Lifts

Leg Extensions= Stationary Lunges holding DB’s

Leg Curls= Leg Curls using a ball

Walking Lunges= Walking lunges holding DB’s

Hope that helps, Let’s work hard this week~ whoohooo!!!

-Michelle

So happy to be “HERE” today…

Hi ya ladies!! This week has been a busy one for me– the past 2 days I was out of the house/office all day.  Man that is exhausting and makes me so happy to just be HERE today!

You all are on fire, seriously it’s so fun to hear your focus and excitement for the contest!! I know if you stay FOCUSED you’ll amaze yourself with how much you can change in just 4 weeks!!

 

Monday turned out to be a super day– had the most energy I had in months!  Seriously, I was stoked.  I got work done in the morning and then in the afternoon, I got in my workout, cleaned up the back porch, cleaned out our shed, went to the store, attended my son’s football game and even had some extra curricular activity with the DH, LOL!!  The only thing I didn’t get done on my to do list, was to take my starting pics and stats.

 

Tuesday was not as productive, we went car shopping.  Can you say frustrating?!!  Everything for sale that was interesting seemed to be above our price range or below or hundreds of miles away.  We took the whole day to  drive around looking — it helped narrow things down, but still no car!  Hoping that by the weekend we can find something.

 

Yesterday was my pamper day– I got my hair and nails done. I also managed to squeeze Cuji in with the groomer for her hair cut! YAY, she was so furry!!

After the pamper time, I had to bring my DD to guitar, go shopping, and by the time I got home TOM decided to show.  YAY, cycle day 1!!  Decided to throw on my running gear and get outside for a run before it got dark.  It was a good one!! Ran 6 hill intervals and today my booty is sore, BONUS!!

 

So…today, I’ll be playing “catch up” with my online work and with my workouts.  I have upper body to do plus, I’ll get in some extra time on the bike and throw in some extra booty moves! Then I should be ready for legs tomorrow and another upper body on the weekend.  I love this plan– 4 workouts in 7 days is totally do-able!

 

On the hormone front, I am on cycle day 2. This month, hormones have been extra rough.  2 of my 3 tween/teen DD’s decided to switch up their hormonal cycle by 2 weeks to cycle with me. PLUS, I’ve had a cyst on my right ovary this month– making my hormones really extra fun!  So I am STOKED to be done with this past cycle.  I was up 4 pounds just yesterday too– insane how hormones can do that!!

 

I now plan to take my pictures/stats tomorrow.  That way they can double as starting my buffing phase pics.

 

Now, time to catch up on your posts!! Keep up the great work ladies!!

-Michelle

 

Upper body done

Bench press

Warm up 2 sets of 15 with bar

95×10

115×9

115×8

95×10

 

Between sets

Knee ups- 15/5/5, 10/10/10, 15/10/10

 

Inverted Pull ups

3 sets of 10= 1 underhand, 1 over, 1 close grip under

 

Between sets-

Old school sit ups 20+20 hands on hammies

30 hands on hammies x2sets

 

Incline flys

30’sx10x3sets

Hanging knee ups 10x3sets

 

Rows on bowflex

5 together, 10 each arm, 5 together x160#’sx3sets

Between sets- vacuums– these were amazingly painful today on cday 2

 

push ups as burn out 18+6knees, 15+5knees

 

Day 5-FCH- “Keeping MOTIVATED”- Upper Body ~(at home version)

Day 5-FCH- “Keeping MOTIVATED”- Upper Body ~(at home version)

I’d like to take a bit  of time today to talk about “Keeping Motivated”…or as I like to call it keeping your MOJO!!!

 

 

It is so easy for us to get GUNG HO about our fitness goals for 1, 2 or 3 days and then totally fizzle out…the #1 requirement for being eligible to win this 4 week FCH contest is meant to HELP-you, HELP-yourself stay motivated…If you missed it, here is the requirement….

 

To be eligible to win you must:
1) Encourage others to do their best in the “FireCrakin’ HOT” contest in the Rally Room…try to comment on at least 3 blog posts daily. “The KEY to your motivation is to encourage others!!” “

 

MY #1 solution for stayin MOTIVATED … is to take the focus off of me and give energy to someone else.

That’s why the motto of the Rally Room is “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!!   The way to do that here is to COMMENT on other’s blogs.  Even just saying a quick “HI” or “AWESOME” does amzing things.

 

The Sole Purpose of the Rally Room is for you to have a place to GIVE your energy to others through Encouragement, Excitement, Love, Support, Help, Friendship, etc..~ I call it planting “energy seeds”!

 

The Rally Room is a safe place you can go where the main purpose is to use your gifts to help other women. The power that is released here because of that indescribable!

 

Everyone brings their own brand of positive energy to the team and they receive an explosion of positive energy in return. You can never out give this team! Many women in the Rally Room have tried every imaginable way to stay motivated. The mainstream fitness gurus have devised numerous methods to keep women motivated. However, the ladies in the Rally Room have discovered the SECRET.

 

The key to unlocking this mystery, the secret to staying motivated is to forget about yourself long enough to encourage someone else!

 

That’s right; All you need to do is plant “energy seeds” among the women in the RR in a sincere and genuine way. You will be amazed at what will happen when you make a habit out of doing this. Your motivation to stick to your own goals skyrockets!

 

Encouraging someone else doesn’t have to be saying only “you can do it.” It can be done in so many other ways. You can find a million ways to use your unique talents and communication skills  in the RR to help other women. The sky is the limit and everyone in there will welcome you with open arms. It’s awesome!!

 

 

~~~~~~~`

Now on to today’s workout– It’s the same as Day 2, but if you have access to only DB’s and an exercise ball…here is the “At Home Version” for you:

 

DB Chest Press on ball
3×10(buffing); 3×6 (boosting)

ABS between sets of presses

 

One arm DB LAT rows
3×10(buffing); 3×6 (boosting)

ABS between sets of

 

DB Flys on ball
3×10(buffing); 3×6 (boosting)

ABS between sets of Flys

 

Bent over DB Rows

3×10(buffing); 3×6 (boosting)

ABS between sets of rows

 

Push ups
2x15reps or to  failure

 

Then… Intervals:

 

20 min is always the goal here is an example for you:

 

4 min. warm up-marching in place or a short walk around the block

1 min. hard- jump rope

1 min. easy-march

1 min. hard-jump rope

1 min. easy-march

1 min. hard-jump rope

1 min. easy-march

1 min. hard-jump rope

1 min. easy-march

1 min. hard-jump rope

1 min. easy-march

1 min. hard-jump rope

1 min. easy-march

1 min. hard-jump rope

3min. cool down-march or walk again

 

This is 20 min total: 7 hard min. total

 

Let’s all focus extra hard on GIVING ENCOURAGEMENT to others, you will reap the rewards!! “GO TEAM” 

Your Cheerleader,

Michelle

short legs today

Hi ya ladies!!

Just finished a really short leg workout today– I got in about 30 mins of bike too.

Kinda sore and feeling a bit tired, so opted to basically just do my squat portion of legs today.  Thinking that my body is recovering from the round of antibiotics I just completed and from my hormones– cycle day 3 today.

 

25 mins bike in am

5 min bike warm up

bulgarians, air squats, overhead squats

Dead lifts – stiff

95#x10x2sets

Squats

barx10

135x10x3sets

some calves in between and some ball ab crunches

 

I’ll plan to do a run tomorrow and finish the workout tomorrow (lunges, leg ext, leg curls) and put together my hyperextension machine!!  Then Sunday will be upper body again!

 

TGIF!! I’m off to shower, then the post office and grocery store!

-Michelle

Day 6 and 7- FCH… “off”~ Let’s talk FOOD!

Day 6 and 7- FCH… “off”~ Let’s talk FOOD!

 

Hello all on this WONDERFUL WEEKEND…

 

It sure looks like many of you have enjoyed a couple really, really good workouts so far this week, are you sore?  You need to be sure your diet is supporting your workout.  We need to eat and fuel our bodies to perform, Food is FUEL!!!

Here is a bit of info about how I’d like you to approach your realtionship with FOOD:

 

 

“The KEY to a successful diet is to make it a

LIFESTYLE.”

 

Expect a Learning Curve toward LIFESTYLE!!

The key to a successful diet is to make it a LIFESTYLE. As I alway preach regarding diet “Keep It Simple Sweetheart” (KISS)is the best way to do this. My mainfocus on my diet is to keep it simple and doable with my crazy schedule. I nowsimply count my portions as I go through the day. However, when I first was

learning to eat right, planning was a vital part of the learning curve. So get out

your journal and PLAN how you can fit in the proper portions of your diet in

each day. Soon you will be KISSing~

 

HOW To KISS…

follow these steps in order when making your meal plan for the day:

 

#1- Plan to Perform

As I mentioned in “Fuel your body to perform,”  timing your

main carbohydrate carb (C) portions around workouts will allow you to have strong,

effective and productive workouts.

 

#2- Proteins and greens

Fill up the rest of your daily meals with proteins (P) and greens (G) then

your left over serving(s) of carbs (C).

 

#3- Work with your body

Make sure to account for your natural body rhythms. Are you a big morning

eater or the opposite? I am a big evening eater, so I plan for that. I eat light in

the morning and early afternoon because I know I’ll easily get in the rest of my

calories later. Don’t ignore your natural tendencies if you want this to become

a lifestyle vs. a short-term DIET.

 

#4- Eat often

Shoot to eat every 3-4 hours in order to keep an even energy flow. Remember

the fact that food is FUEL…your body and mind don’t function well on

empty. Shoot for 4-5 meals daily.

 

#5- Fat can be GOOD

Make sure you are eating enough fat or you will be HUNGRY and be more

tempted to cheat. Fat is also very important for proper hormone production,

prevention of aging and maintenance of energy levels.

 

#6- Drink water like a fish!

Are you unsatisfied after a meal? Are you a bottomless pit? Oftentimes we

feel this way when we are actually thirsty. Water is also an important transporter

of both nutrients and toxins. Without enough, it is hard for your body

to lose fat. So drink up! To optimize digestion, try to limit water consumption

during your meals. Your main water consumption needs to be between meals,

optimally 30 minutes prior and 30 minutes after meals.

 

 

Food Choice TIPS:

  •          Choose natural foods over man-made foods (artificial sweeteners, low fat products, packaged/processed foods, etc). I would rather see youeat “whole fat” items than man-made toxins. They are not worth usingto “save” calories. Instead of helping your weight loss efforts, theywill leave you with toxins in your body. Toxins create all sorts of issuesanging from bloating, muscle aches, digestive issues, swollen glands,cellulite, skin blemishes, etc. Try your best to eliminate them from yourdiet. FLUSH those toxins out!! This is termed eating “CLEAN.”

 

  •          I highly encourage you to vary your food choices. For instance, my daily goal for my protein intake is to have one portion of red meat, one ofeggs, one of poultry, one of fish, and one of soy or whey. Variety isneeded both for you mentally and physically. The same thing goes for your carbohydrate, fat and green choices.

 

  •          Try to limit your protein supplements (powders, bars, etc.) to 1 (at most 2) servings a day; real food is always best.

 

I am off to eat something GOOD!!!

Love ya,

Michelle

My start FCH and buffing phase

Hi Ya, Finally got time to take my pics and stats.  I have the biggest waist measurement of my recent past…so excited to see these number go down!! I want my smaller body back!!

 

Anyhow, my goals are to lose 5 pounds in the next 2 weeks. That’s very agressive, but It can be done!!

 

Then on our final week of the contest, I hope to shed at least 1 more pound so I can finish the contest by getting back into the 120’s!! 129.9 would be a huge win!!

 

STARTING STATS and PICS~
Today’s Date:__10-11-15_______ height:____5-6.5_________     weight:___136.6________ age:_40______
Today’s cycle day- 5

Please list the following measurements-

Bust (around breasts the biggest part):37
Chest- relaxed (just under armpits above breasts with arms down at your sides):34
Chest- flexed back and chest (just under armpits with arms down at your sides):37
Waist- relaxed (the smallest part):29
Waist-sucked in (the smallest part):27
Hips (the largest part of your butt):37.5
Shoulders (around the outside of your shoulders with your arms at sides):41
Biceps (relaxed at midpoint of upper arm):10.25
Biceps (flexed at midpoint of upper arm):11.5
Thigh-mid (about 8” above knee cap):20
Thigh- upper (about 12” above knee cap):22.5
Calf (about 7” below knee joint):13.25

Ill- 10
Ab-20
Th-10
Tri-8

Run and Upper done

Hey Ya’ll…ended up taking yesterday off of workouts. DH and I finally bought a car! We got a Cadillac CTS- it looks about like this one:

 

And then went out on a “date” for the rest of the day.

 

Today though, I’ve got it done– so officially got in 4 lifting workouts this week and 2 interval runs plus another run and extra biking for cardio. The only thing I didn’t accomplish was a couple exercises from my second leg day. Overall I’d say week #1 was a GREAT start, but week #2 is going to be even better!!

 

Went for a hills interval run– did same run as on Wed but it took me 1 min longer today.  Felt cruddy!

Then I lifted…

Bench Press
3×10(buffing)

45×15

bicep curls during warm up- 45x10x3sets

95×10

115×8

115x

ABS between sets of presses Pump ups x10x3sets

 

One arm DB LAT rows
3×10 with 40#

ABS between sets = ball sit ups with 10#plate x3sets

 

DB Flys
3×10 x30#DB’s

ABS between sets of Flys= hands on hammie sit ups 3×20

 

Inverted Pull ups

3×10

ABS between sets of rows = knee ups on bench 15x3sets

 

Push ups
2x15reps or to  failure

 

Extras lateral raises with 10#x 3sets of 10

30#grip stregth lots of reps 2 sets of  30+

 

That’s a wrap!! Now for a great week #2!!

Day 8- FCH…LEGS again!!! Build your FAT FURNACES!!!

Day 8- FCH…LEGS again!!! Build your FAT FURNACES!!!

Day 8- FCH…LEGS again!!!  Build your FAT FURNACES!!!

See Day 1- FCH…SUPER detailed: “Lift lower body and abs”

 

and/or Day 4-FCH… LEGS BABY !!!~”at home version” for workout details~

 

 

This morning I commented on a blog about slow weight loss and that inspired me to talk more about MUSCLE today:

 

here is my comment~

“Weight loss is always hard, but I do agree it’s harder with age.  Do you know why? HORMONES~ not just the estrogens and progesterone ones, but the ones that are typically thought of as MALE hormones: testosterone and growth hormone.  Those are stimulated to be released when you do certain types of exercise= Lifting heavy and intense anaerobic or lactic acid cardio…and also through diet, for example when you go from a fasting state (buffing) to a higher caloric intake (boosting).  I know that in my own fitness when I focus on stimulation my body’s “anabolic” hormones, I can get LEAN!!!

 

Keep working hard and remember to work WITH your hormones and you will see you body respond!

-Michelle ”

 

And here is an EXCERPT from one of my articles about building muscle that BURNS FAT:

How do I go about building muscle?

Muscle in women deteriorates at almost every stage of life. This is why we must weight train!!!!

Weight training rebuilds your lost muscle and therefore rebuilds your metabolism. BuffMother!’s weight training philosophy is based on:

  1. The Basic Big three
  2. Challenge
  3. Change

 

The Basic Big Three:

What do I mean by the big three? There are 3 larger main muscle groups of the body and my lifting program is centered around them. Metabolism will be affected most if these 3 muscle groups are emphasized since they comprise the majority of the muscle mass on our bodies. The basic big three are your legs, chest and back.

1. Legs (and butt)

Leg muscles are the biggest strongest muscles of our body and in order to have a great metabolism you must not neglect lifting with these potential “fat furnaces”. The vast majority of women don’t realize how strong and powerful their legs can be without getting bulky. I understand that most women have a fear of lifting with their legs because they often carry a higher amount of fat in their legs and therefore fear adding bulk to their lower half through strength training. As women we don’t have the levels of testosterone necessary to build big bulky muscles! So don’t think that if you lift with your legs you will make them significantly bigger. Initially a small amount of muscle growth will occur and before you start loose your fat on top  and inside of this muscle, you may notice a slight size increase, but this is temporary. You will soon notice how your legs gain new shape, firmness and a leaner appearance. All of which is caused by these muscles becoming more active and therefore burning more fat!

Let’s talk about the area that all women are concerned about, your butt. It must be dealt with head on. Meaning you must make a huge concentrated effort to reshape the behind that inactivity and age has destroyed. Butts require squats and lunges!!! Lots of them and with weight. No amount of donkey kicks, step-ups, abduction or adduction exercises will do the significant work that must be done in order to reshape your butt. These exercises are great auxiliary ones and are helpful initially and in complementary sense to a leg weight training program, but on their own they will not do much. Legs and butts are strong muscles so in order to change their looks we have to challenge them. This requires using heavier weights and intense contractions.

Most modes of cardio or aerobic exercise utilize the legs. These exercises do great in toning the muscles of the legs that are used during these aerobic sessions. However, they don’t hit all the muscles of the legs and butt and for the most part they don’t build them. Instead they are what we call catabolic. This means they lead to the breakdown of these muscles. For instance look at a marathon runner. They look sickly. They are some of the most aerobically in shape people and they do a lot of working out with their legs, but there muscles are tiny and they have gross butts. So let’s take a lesson from this. Aerobic exercise is very important for health issues, for stress relief, for conditioning the muscles we have, but bad at building muscle! Strong, active leg and butt muscles burn fat!

2. The Chest

I don’t mean your mammary glands. I am talking about your pectorals. The muscles all women need to embrace. I’ve been there. Pregnancy and breast-feeding do nasty things to a woman’s breasts. The looks of a woman’s breast goes beyond the mammary tissue, it lies underneath in the pectoral muscles. Remember what I had said about pregnancy robbing our bodies of muscle. This means the muscle that once lifted our breast now is gone, and it too needs to be rebuilt. If you want to give yourself a natural breast lift, build up your chest! It will not only help those saggy boobs, but also Boost your metabolism! Strong ,active chest muscles burn fat!

3. The Back:

Oh, I forgot about you back there! Most women are absolutely unaware of the huge potential fat burning muscles they have on their back. Our backs are full of muscles. There are tons of them holding our spine, ribs and shoulders in place. These muscles are very important to our health. How often do we hear about back and neck pain? Unfortunately it is rampant. I truly believe that weak back muscles cause much of the pain. Lifting with your back requires proper form and extreme focus on the muscles you are working. Strong, active back muscles burn fat!

Challenging yourself:

Muscles are very smart. If challenged to the limits of their capabilities they realize that they need to rebuild themselves even stronger. Then when faced with that same challenge they will be able to perform at a higher capacity. This is the key to understanding your weight training program.

You must find a way to challenge your muscles. Lifting the same weight every time you perform an exercise will maintain what muscle you have, but not change them. I don’t know many people that like spending an hour in the gym to stay exactly the same. We all crave to improve ourselves. So we must challenge our muscles by lifting weights that are challenging. There is nothing complicated about it. Just make sure you find yourself slightly challenged by your lifting program. Challenge yourself.

Change it up:

Change is good. Your muscles get used to the same thing over and over again. They get bored just like you do. Boredom causes your muscle to not respond just as it causes you to not want to do your boring workout. Don’t be afraid to change:

  • Try some new exercises
  • Change the number of sets and reps of your exercises
  • Increase or decrease your rest time between sets and workouts
  • Change the order of your exercises

Just remember to keep the basic big three muscle groups as the foundation to your weight training program. Change will help you stay focused and your muscles will keep working hard to burn your fat!!!!

 

Here are some supplements that I have used in my quest to build fat burning muscles:

l-glutamine, l-lysine, l-tyrosine, creatine, NO2 (AKG) products, CLA, Gamma-O, DHEA, fish oil, St. John’s Wart, caffine, whey protein, casien protein, sugar free Red Bull, Lubriflex, Move Free, Gaba etc. Exactly what I take depends on how I feel, where I am at in my Hormonal Cycle and what I am trying to accomplish within my fitness goals. There is a lot of money wasted on sports supplements that are ineffective, so do your research before purchasing anything.

Day 9- FCH- New App Launched!!

Day 9- FCH- New App Launched!!

 

On tap for this 9th day of the FCH is another upper body workout~ I re-ingnited my desire to lift heavy from my own post about muscle yesterday!! I am excited to build up my fat furnaces!!!

 

The workout on tap is the same as Day 2 (click link for details)…

Now onto my APP!

I have a new app that just came out yesterday. It’s for IPHONES and brings you through an 8 week program based upon the workouts in my book “Hormonal Timing”.  You’ll love the accountability and how nicely it works~

Check it out here https://itunes.apple.com/app/id1031365903

 

And Here’s a short video about it!!

 

 

Have a great Tuesday!!

-Michelle

No carbs going well….

Yesterday I had a good day–
My workouts were fasted biking for 20 mins.
AND LEGS in the afternoon.

Warm up- bike 5 mins
Bulgarians 2 sets of 10 BW
Deads 95×10 (stiff leg)

Squats
45×10
135×10
155x10x2sets

Abs between= Standing hip twists 3 sets of 10

Deads- Romainian
135x10x3sets
Abs between= Hip ups feet on bar 2 sets of 10
Standing knee ups

Leg Extensions
115×10+burnout on vmo x3sets
Abs Between= knee ups on bench 20repsx3sets

Leg curls- bowflex
100x10x3 sets
Abs Between= one leg at a time knee ups and some bicycle about 3 sets of 30reps

1 Set Stationary lungesx10– just bodyweight

I’ve been eating virtually no carbs since Saturday and feeling pretty good except for a bit of neck ache.
My workout felt good– no issues with lack of fuel.

After my workout went to see my son’s JV game. For the first time in years he got the chance to play both Running Back in addition to LB. He had a few solid runs and hopes to get more practice time at RB this week.

Today is scheduled to be an off day for me since I just did upper body on Sun, but I’m going to go ahead and run out on my trail.  I’ll so some faster shorter hills during it– not sure how many. it depends on how dead my legs are after yesterday.

Hope you have a great TUESDAY!!

Day 10- FCH “rest day”

Day 10- FCH “rest day”

Day 10- FCH “rest day”…

If you’ve gotten in your 2 workouts this week on Mon and Tues, you deserve a rest day.  Resting and letting your muscles recover is key to rebuilding your body, metabolism and mind!

have a great day OFF!!

HuMp DaY oN!!

My workout yesterday has killed my energy for today– RUNNING out on a trail with 6 FAST sprints up a medium grade for a total of 28 mins, then 25 more mins on a stationary bike.
I am trying my hardest to lose weight, but my body has other ideas. I WILL FORCE IT TO SUBMIT.

Here’s a question I posted on my BodySpace status– wondering your thoughts….Honestly how many of you think about hormones in relation to your workouts?? I’m literally obsessed…on my run I was thinking these sprints are releasing testosterone and GH. “I can do 2 more!!!”

I’ve got upper body on tap and I’m supposed to do intervals too~ not sure about those?? I may have to hit BOB and do some bike again because I ran yesterday and this old lady body can’t run more than every other day.

Happy HUMP day, hope you get your HUMP ON!!

Day 11- FCH “LEG day”–START CHARTING NOW!!

Day 11- FCH “LEG day”–START CHARTING NOW!!

I believe in the power of your hormones! I am actually obsessed with HORMONES, lol! HORMONES control EVERYTHING!! I track mine daily, I analyze other’s daily, I research them constantly and I believe hormones can make you fat and have the power to make you thin. This belief is what has led me to build the body that won 5 figure titles the year after having my 3 and 4 children after a c-section and what has keep me buff ever since! This belief is how my client gain GREAT results so very quickly, and this belief is what the HORMONAL TIMING program is all about.

Many of you here in the RR know some about what I am talking about, but for those of you who do not, I encourage you to start by simply tracking your hormonal cycle. Day 1 is the first day of your period. Things you should note daily include your mood, appetite, energy level, motivation level, focus, stress level, strength, soreness, water retention (weight), pain, libido, etc… Even tracking for as little as one month WILL open your eyes to the affects your hormones have on EVERY aspect of your life.
As you track for 2 to 3 months patterns will emerge…you will see when you are just “off” or when you are “ON”, when you feel confident and days when you just want to hide in a cave, you will notice what days are GREAT for sex and what days you typically say NO WAY! KNOWING all of these things about yourself will open up a whole new understanding of how to plan your life, allow you to set realistic expectations for yourself on a day by day basis. WE as women are NOT the same on monthly cycle day 5 and cycle day 25! You must realize that!! And account for it in your life, your fitness, your diet and your supplementation.

So I implore you to start to chart NOW!!
And ladies that don’t have monthly periods~ if you have ovaries you still have a cycle~ chart your symptoms and you will “see” when your hormones are being nice and when they are being naughty

 

On to today~ Woohoo only 18 days left of our contest!!
And I am totally impressed with so many of YOUR Workouts!!  YOU ROCK!!!

Today is another LEG WORKOUT~ LET’s work it hard!! It’s the last Leg workout in PHASE 1…On Monday the workout will change.  So give this one your all!!

and don’t forget to start tracking your HORMONES!!

Your soon to be FireCrackin’ HOT friend,

xoxo~
Michelle

NO EXCUSES!!

hi~ feeling a little off today– some sort of a tummy thing is going around our house, just had to go pick up my 13year old, Gracie from school. And my tummy has been giving me pains all morning– Hoping it’ll settle down this afternoon!

 

Anyhow, I am so happy with my persistence this week. I almost forgo my workout yesterday, but did “something” despite being really sore and tired.

Here’s a video I posted~

 

So– my workout was short

warm up bike 5 mins

push ups- 20

Bicep curls 45×10, 55x10x3sets

paired with overhead press 45×10, 55x10x3sets

 

Situps, ball sit ups and 1 set machine bicep curls and that was it.

about 15 mins worth

 

Today, I plan to hit the upper body FCH weight workout and go for a run outside.  I’m off to eat something now and HOPE my tummy will cooperate.

 

have a terrific Thursday!

-Michelle

 

p.s.On Monday we launched a NEW BuffMother Iphone App!

I am beyond excitd about it !! It’s the first ever fitness App to teach my Revolutionary Hormonal Timing system!!

 

The workouts in the app lead you through 8 weeks of effective workouts based upon your natural hormonal cycle!

Get your App now to save $1 off thru Oct. 22nd!! Itunes Store

https://itunes.apple.com/app/id1031365903

 

All you need to complete them are a set of dumbbells, a ball and a chair. You can get Buff virtually anywhere.

You deserve it!

Love ya,

Michelle “BuffMother” Berger

p.s. I also have an adroid app– more info here http://buffmother.com/shop/buffmother-app/

Day 12- FCH “Upper Body/Interval day”–why intervals ROCK!!

Day 12- FCH “Upper Body/Interval day”–why intervals ROCK!!

Day 12- FCH “Upper Body/Interval day”–why intervals ROCK!!

 

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

controlled ease).

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.) Boring and Lengthy (45-60 min.)
In the long term and short term increases your metabolism (Anabolic “Building up&rdquo In the long term decreases metabolism (Catabolic “Tearing down&rdquo
Energizing- increases energy output for up to 48 hours Energy Drain – uses up your extra
energy stores
Less wear and tear on joints and muscles due to shorter duration and less volume Leads to wear and tear on joints and muscles resulting in injuries
Increases muscle building/sparing hormone levels following session Does not raise muscle building hormone levels
The best method for lowering body fat Not the best method of lowering your
body fat

 

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.

Day 13 &14- FCH “off”–halfway point~ BE RELENTLESS!!!

Day 13 &14- FCH “off”–halfway point~ BE RELENTLESS!!!

Day 13& 14- FCH “off”–halfway point~ BE RELENTLESS!!!

I’ve said it in the past and I’ll say it again~ I love the thoughts feelings and attitude that the word RELENTLESS brings to my soul!!!  It’s the halfway point of our 4 week contest~ time to get relenteless!!!

Let’s all chant “relentless”, “Relentless”, “RELENTLESS!!!!!”

NOW…Make your PLAN!

With the weekend of of official workouts day off of official workouts.

You should take at least 5 mins out of your day to look a the week ahead.  We are getting closer to the Halloween!!!  2 weeks are left for you to see results, are you making progress?? what do you need to do this week to keep your mojo going?

 

 

What is your plan of ATTACK?  POA~mine is to really kick it in regarding my workouts~ I am BUFFING~ I am going to lift hard, heavy and run often!!!  I am also going to focus hard on getting in at least 125g’s (because my goal weight is 125) of protein each day!

 

M-Lower body +ABS
T-Upper body +ABS+ Intervals
W- OFF~
Th-Lower body +ABS
F-Upper body +ABS+ Intervals
Sa- “off” day
Su- BONUS workout- run

Enjoy your Weekend!

-Michelle

Family time!

Had a good weekend with some quality family time.

Started off a little rocky with the tummy flu on Thursday…spent the whole day “waiting” for my stomach to feel better. It didn’t so I skipped my workout that day–

The GREAT news was that on Fri I was feeling normal! yay!! but I had a bunch of cleaning to do before company came, so I cleaned for a couple hours, hit the trail for a run and then cleaned for a couple more hours.

My BIL and SIL came down to see Gunner play in the Homecoming game!

It was great to have them come down from MN!!  Gunner’s team killed the opponent, so Gunner got to play a ton both at running back and linebacker.  It was fun to see!

here’s a Picture of Gunner with his Aunt Monica and Uncle Eric

Then, on Saturday Gunner had his first coaching job. He was one of three coaches for the 10th grade girls powder puff team. They won the first game so got to play the seniors for the Championship. They did well, but lost.   It was fun and raised quite a bit of money for charity.

 

After that Travis and I watched some football and chilled out the rest of the night. Then today we watched the Vikings win!! Ya!! Then ate a yummy roast. It was so good!!

 

Then I did a leg workout–

Leg curls 50×10, 60×10, 55x10x2sets

Leg Extentsions 90×10, 115x10x3sets

Foward Lunges 55×15, 55 ladder up to 5

Squats 135×10, 155x8x2sets, 135×10

Dead lifts 135x10x2

ABS-

Hip ups 2×10

Knee ups 2×15

Hanging knee ups 2×10

Hip swivels 1×10

Pump Ups 1×15

 

I’m off to hang with the family more~~ Love ya!

Family time!

Had a good weekend with some quality family time.

Started off a little rocky with the tummy flu on Thursday…spent the whole day “waiting” for my stomach to feel better. It didn’t so I skipped my workout that day–

The GREAT news was that on Fri I was feeling normal! yay!! but I had a bunch of cleaning to do before company came, so I cleaned for a couple hours, hit the trail for a run and then cleaned for a couple more hours.

My BIL and SIL came down to see Gunner play in the Homecoming game!

It was great to have them come down from MN!!  Gunner’s team killed the opponent, so Gunner got to play a ton both at running back and linebacker.  It was fun to see!

here’s a Picture of Gunner with his Aunt Monica and Uncle Eric

Then, on Saturday Gunner had his first coaching job. He was one of three coaches for the 10th grade girls powder puff team. They won the first game so got to play the seniors for the Championship. They did well, but lost.   It was fun and raised quite a bit of money for charity.

 

After that Travis and I watched some football and chilled out the rest of the night. Then today we watched the Vikings win!! Ya!! Then ate a yummy roast. It was so good!!

 

Then I did a leg workout–

Leg curls 50×10, 60×10, 55x10x2sets

Leg Extentsions 90×10, 115x10x3sets

Foward Lunges 55×15, 55 ladder up to 5

Squats 135×10, 155x8x2sets, 135×10

Dead lifts 135x10x2

ABS-

Hip ups 2×10

Knee ups 2×15

Hanging knee ups 2×10

Hip swivels 1×10

Pump Ups 1×15

 

I’m off to hang with the family more~~ Love ya!

Day 15- FCH PHASE 2 begins with “LEGS”!!! challenge=change~!

Day 15- FCH PHASE 2 begins with “LEGS”!!!  challenge=change~!

Well today is our first day of phase 2 for our FCH~ I’ve attached the workout program once again in case you missed it… and if you look at the workout, the exercises are basically the same just in BACKWARDS order!!  It’s amazing how doing a workout backward from time to time really creates some nice results.  Typically though it’s best to do the BIGGEST exercises first, but for these 2 weeks we’ll switch it up!  I call it “PRE-exhausting” your muscles

FUN, FUN!!!

 

“FCH” Workout Log~Phase 2 ( the second 2 weeks)

Exercise   DATE      
  Leg Day   set 1 set2 set 3
10 min Warm up        
Pre- Walking Lunges lbs.      
Exhaust 2x30steps reps.      
abs between sets of lunges 2sets      
#1 Leg Curls lbs.      
  3×10(buffing); 3×6 (boosting) reps      
abs between sets of leg curls 2sets      
#2 Leg Extensions lbs.      
  3×10(buffing); 3×6 (boosting) reps.      
abs between sets of leg extension 2sets      
#3 Dead Lifts lbs.      
  3×10(buffing); 3×6 (boosting) reps      
abs between sets of dead lifts 2sets      
#4 Squats lbs.      
  3×10(buffing); 3×6 (boosting) reps.      
           

As we head into the final 2 weeks REMEMBER:

 

Challenge=Change

Our bodies are master adapters. The more we challenge them the more they

change to accommodate those demands. The good news about this is that if

you continually challenge yourself, your body will change. The bad news is

that if you don’t continually challenge it, it will stop changing and may even

regress.

 

There are 5 main ways to change workouts to cause them to be

more challenging:

Intensity How hard are you pushing? Do you push yourself to the MAX

each workout? Do you only ever “go through the motions”—social exerciser?

Do you vary your intensity to get different results? Do you like to

take your time? Do you like to “get it done”?

 

Frequency How often do you work out? How often do you lift each body

part? How often do you do intervals? How often do you do other fitness

activities?

 

Duration How long do you workout at a time? How long are your lifting sessions?

How long are your intervals? How much other time do you devote

to fitness activities?

 

Mode What type of activities do you do? Do you cross train? Are you training

for a certain sport? What lifts do you do for each body part?

 

Rest intervals How many “rest” days do you take? How much time between

each lifting set/exercise do you do? How much time between hard intervals

do you “rest”? How much time do you “rest” each day? Do you purposely

take time to “de-stress”?

 

“The path of least resistance leads to a poor reflection in the mirror.”

Day 16- FCH “Upper/ABS/Intervals”

Day 16- FCH “Upper/ABS/Intervals”

Day 16- Tuesday today- or as I call it TEXT A LOT TUES~ so do your best to send out some texts that are extra charming, outgoing and FRIENDLY!! :hugs:

I got to do this workout with my son today~ he was such a trooper and so funny!!  He had a hard time wtih the bicycle sit ups so I taught him by moving his legs and singing “The Wheels on the Bus- go round and round” …it brought back some GREAT memories!

 

Exercise   DATE      
  Upper body Day   set 1 set2 set 3
10 min Warm up        
Pre- Push ups    PPU  PPU  
Exhaust 2x15reps or failure reps.  15  15  
abs between sets of Push ups 2sets  old school x15   old school x15  
#1 Rows lbs.  25’s  30’s  30’s
  3×10(buffing); 3×6 (boosting) reps.  6  8  10
abs between sets of Rows 2sets  bicyles x30 bicyles x30  
#2  Flys on ball  lbs.  25’s  25’s  25’s
  3×10(buffing); 3×6 (boosting) reps. 8  8  10
abs between sets of Flys 2sets  ball crunch x20  ball crunch x20  
#3 Pull ups- inverted lbs.  under  under  over
  3×10(buffing); 3×6 (boosting) reps.  10  10  10
abs between sets of Pull ups 2sets  high knees x15   high knees x15  
#4 Bench/Chest Press lbs.  95  95  115;95
  3×10(buffing); 3×6 (boosting) reps.  10  10  4;6
   **extra abs- leg raises**    15  15  

 

 

SO I am loving the backward workouts, they seem to go by faster for some reason?!

 

Anyhow, let’s push hard and make today count!!

Love ya,
Michelle

Fall here has been beautiful!

Hey!! So far our fall has been nice, warm, yucky weather free and really easy.  Today is no different.  It’s sunny, 75 and enchanting!

I can’t believe it’s Wednesday already…

here’s a recap of my workouts for Mon and Tues.

Monday did a 20 mins bike and a very short upper body– push ups, bicep curls and rows

Tuesday hit the trail for a run of 23 mins– no intervals this time. But finished with 10 mins of trampoline! It was fun!!

 

Today, I’m torn on what to do– still SORE from my leg workout on Sunday. So I may opt to lift upper body and push legs to tomorrow.  REgardless, I will be get in some time on my bike.

 

Weight is holding stead at around the 134 mark. Hoping to see it go down a bit over the next couple days.  132 by Saturday would set me up for the 120’s by the finish of our contest!!

have a great HUMP DAY!

-Michelle

Day 17- FCH= REST DAY

Hey all!! It’s a REST DAY For the contest….meaning you can make up any workouts you’ve missed or simply take the day to recover.

In my case, I’ve seem to have been splitting up my workouts or missing parts of them, so I’ve typically not taken this midweek day off, lol!

 

Enjoy it!

Love ya,

Michelle

Day 19~ FCH…Plan to Succeed!!

Day 19~ FCH…Plan to Succeed!!

 

That’s my plan!  I am going to have a killer next 10 days and I will reach my goal for this contest!!!I have a trip to Nebraska planned for Nov. 3rd…so that’ll turn up my RELENTLESSNESS

 

My POA for the final 10 days of the contest looks like this:

Fri-Day 19~FCH legs/abs/extra cardio
Sat- Day 20~FCHupper body/abs/intervals(run outside)
Sun- Day 21~FCHOFF (activity day- yard work)
Mon-Day 22~FCH START Boosting!! legs/abs/extra cardio
Tue- Day 23~FCH upper body/abs/sprints outside
Wed- Day 24~FCH long cardio day…I’ll shoot for 40mins total (10 warm up; 20intervals; 10 trampoline)
Thur- Day 25~FCH off

Fri-Day 26~FCH LEGS/ABS/extra cardio
Sat-Day 27~FCH Upper body/abs/intervals
Sun-Day 28~FCH…final pics; measurements; write up final entry

 

Let’s all plan to kick it hard this final Stretch~ you will see great results if you work it!!

Day 20-FCH Upper body/intervals and extra cardio

Day 20-FCH

Upper body/ABS/Intervals/extra cardio

Warm up-  bike for 5 mins

 

Push ups 15x2sets

 

Seated rows
80×15
90x8x2
100×8
knee ups between sets- 2 sets of 20 (10 front; 5 ea side)

 

Assisted pull ups
30×10
20×8
20×8
roman chair knee ups- 20repsx2sets

 

Incline flys
35’sx7x3sets
ab machine between 2 sets until boredom

 

Bench Press
45×15 warm uo
95×10
105x8x2sets

 

Crunches and leg raises between sets

Intervals on the tredmill- 8 hard mins total

18 extra mins on the bike at the end I was good and sweaty!…I should sleep

Puttering

I’m puttering around these days…Feels like I am moving in slow motion or something?! it’s kinda been weird around here– I’ve been keeping busy, but feel a bit odd, lol

 

Wednesday was a really good day, I felt health and happy until I went outside to find that the neighbors dog killed one of my chickens. It was so sad and now we just have 1 lone chicken.  Poor thing!  We decided we’ll have to get her a rooster.

 

Thursday, I ran the same run I did on Tues, but 1 minute faster, yay! and then I worked out in the yard.  I set fire to my hay bales that I had used for my garden and also burned a bunch of old carpet. It was several hours of work.

So yesterday I was a bit worn out…

My leg workout was not as “killer” as i had hoped, but at least I did something.

 

Today, I’m going to go get the rooster and pick up my DD from spending the night at a friends…then we’ve got a dinner date with friends!  Should be fun!

 

Time to get my workout done now!!

Toodles!!

-Michelle

FCH- Day 22 photoshoot prep

FCH-day 22 photoshoot prep

If you are interested in losing a bit more fluff before your final photos~ Here’s a photo shoot prep for the last 4 days of the FCH contest!!!

 

FCH

Photoshoot – 4 day prep

 

Wed Thurs Fri Sat Sun Monday
PREP -Cut your carbs to only 2.

-Eat very salty foods. And if you find this to be a problem, drink a couple of cups of chicken bouillon. It is very important that you have a salt overload on this day

 

-No carbs, protein veggies and fat only

-NO SALT

Put a coat of tanner on b4 bed- Banana Boat tanner with bronzer in it is the best!

 

-No Carbs

-NO Salt

-No gas causing foods

-Take a water pill(diruex) B4 bed and -no water after 8(time so you have 12-16 hours without water b4 shoot)

-Put another coat of Tanner on

 

Photoshoot day

-NO Workout

-Do your measurments and stats in the am

-you can have a cup of coffee

-No water or carbs until after the shoot

-Put another coat of tanner on

-Do your hair

-Over do your make up make sure you have some that will make your face a little tanner looking. What I use is a face bronzer, and 1 shade darker makeup for photoshoots. You may want to practice with this before hand.

Have fun!!

Bring music

(have a glass of wine)

Afterward

Eat and drink a lot!!!

 

Eat up, drink lots of H20, and enjoy

your

FIRE

Crackin’

HOT

Body!

The Key to your Motivation is to Encourage others!

garage fitness

Well, I’ve been lax on posting, but I have been working out.  ACTUALLY I feel like I’ve finally turned the corner on my energy levels since being sick in August/September, YAY!!
I felt so good yesterday that I attacked my garage– 5 hours later I am pretty much at a half done point. Now I need to load up about 15 boxes of clothes and other items to donate. AND I also want to move my 80+boxes of supplements into my daughters closet so I can finally make some progress on getting my home gym moved into the garage!
I had no official workout on Sun or Mon but I am SORE.  My upper body especially from all the hauling and moving, etc…

Today it’s raining– the plan is to get some online work done and workout for sure. I am due for a run, but will choose to lift legs instead– gotta keep building my booty, ha!!

 

Oh and fun news…my movie is finally availiable to rent or buy

 

here’s the link to where you can rent or buy my movie download~ https://vimeo.com/ondemand/thephoneintheattic

Planning a NO EAT November, lol!

Oh my!! after a couple days of out of control in the food arena, I feel like NOT EATING all of November!

 

Not seriously, but seriously…I need to get serious!

 

Okay, so the FCH contest seems to be a BUST. I think we have about 2 or 3 people who’ve been engaged in it since the first week.  Not sure why?? But my guess is that no one seems to be able to login to the Rally Room on their phone??

 

Anyway…that really makes me question the future of this area??  BUT, I’ll hold off any decisions to change it until after the new year.  Our hosting company is creating a new mobile friendly upgrade and I may look into getting an app for simply logging into the area.

 

Now to recap my workouts–

Yesterday was a non-workout day

Tues- upper body- mostly back/shoulders/biceps

Monday- legs

 

and literally I have done no cardio all week. Not even a run, my last one was Saturday.  Had some rain and intentions to run on Tues, but time and BOOSTING hormones seem to have derailed those thoughts, lol!

 

Today, I feel like lifting– so I’ll lift- chest/tris and hit the trail for a run!! I can do it!!

 

I had a really fun day with my Layla yesterday…went to town shopping, got my nails done, went to the Wal-Mart, Then had her eye appt…she’s legally blind in her left eye even with glasses, but yesterday at her exam they lowered her prescription!! That’s the second time in a year they’ve done that!! So she’s seeing better all the time!! YAY!!

After the appt, we had pizza and then headed home.  We were both exhausted after the day.

September 2015 rally room posts

positive body affirmations

Hi Ya!! September 1…oh fun, fall is upon us!! Are you ready for “pumpkin spice” everything?? HA!

 

Been thinking a lot about how I’ve been talking/thinking bad about my body…What are your favorite Positive body affirmations??

 

Here’s a few a friend of mine shared within our DietBet contest today

 

• Brand new month! Fall is upon us and I feel great to being slimming down before the holidays hit!

• The pounds I am releasing are gone for good! I refuse to give them a path to find their way back to me.

• Sticking to my health goals is easy so I can look and feel my best for all upcoming occasions and special events.

 

I would love to hear your favorites, please share!!

 

Also, please like and share my DD’s newest song~ “The house of the rising sun”

 

 

 

Today’s workout was~

20 mins bike

chest press on ball

15’sx10

20’s x10x2sets

push ups

3 sets of 10

DB Lat row

30#x10x3sets

Bent over row

30’sx10x3sets

Shoulder press- seated

20’s x10 x3sets

knee ups

15x 3sets (between sets of other exercises)

DB bicep curls

20’sx10x3sets

Bench dips

10reps x3 sets

 

Feeling very weak and still in recovery mode from being sick last week.  Trying to just take one day at a time and not over push myself until I’m ready.

Feeling more like myself!

HI Ya ladies…

Hope you are having a good week. I woke up finally feeling more like myself. Kidney pain from my UTI is almost completely gone and my body bloat is almost over. I am back down to my STARTING weight from 2 weeks ago for the DIETBET CONTEST. The workout I did yesterday has me a little sore, but I didn’t overdo it and feel good!!

 

Just thought I’d share with you today’s contest challenge FROM our GYM ANGEL page….Another day in our “LOSE IT” challenge, how are you doing??
We are 2 weeks in and have 2 weeks to go!!

~ Wednesday
This week’s diet focus is to Eat More Protein! Mooooo, cluck-cluck, glug/gurgle/swish ….what does the fish say? Our fitness focus for the week is gaining Speed. Can’t catch me!

Check out today’s suggested workout- Upper Body SlimChick Pink: http://youtu.be/BLyjBXlPl2U
Today’s Diet Challenge
Eat lettuce or cucumbers. Now that summer is over you may not feel like garden veggies quite as much, but you still need them! Get your detox going by ingesting some fiber, nutrient filled, hydrating GREENS!

Today’s Personal Challenge
Wacky Wednesday…Have some fun. Snap a funny pic, read some funny cartoons or meme’s, watch a funny movie or show. Don’t let hump day get you down, get Wacky!

SO TO SIMPLIFY:
Day 15: ~5 goals-
11. Eat lettuce or cukes
12. Wacky Wed, lol!!
13. Eat More Protein
14. Gain Speed
15. Workout: http://youtu.be/BLyjBXlPl2U

 

Have a great day!

-Michelle

let go of my “athlete’s mind”

Transition…

I am in a TRANSITION time in my life right now.

It’s all for good, but here’s an example~

 

As an athlete I always thought workouts are a waste of time when they are not super intense or pushing the envelope. After all Challenge=Change right??  Yes, but just getting a workout done no matter how intense is challenging– it is mentally challenging even if not super physically challenging.  Workouts like yoga, light lifting, walking, golfing, etc… all are GREAT for our bodies! They do cause change in us both mentally and physically!

 

After getting sick with a bad UTI a couple weeks ago…I dreaded getting back to my workouts.  I knew I’d be killer sore and that I’d be weak and that I had “lost ground” THAT’s when it hit me! I didn’t need to KILL MYSELF with super intense exercise…I just needed to get back to it.  Going through the motions with light weights would produce positive results!  The truth is that every single workout is GOOD no matter how hard we push!

 

I have done just that, gently nudged my body back to working out this week.  Listening to it and letting my weights be light simply for the fact pushing too hard at this point could cause me to get sick again.  Being HEALTHY is the goal, my goal is to let go of my “athlete’s mind” and just let each workout be about health.

 

Yesterday, I did the boosting lower body workout from my HT book with light weights and feel very good about it!

Today, I may or may not do a workout– my goal for the next 10 days is to get in a true workout at least “every other day” and then be “active” on the days between.

 

TGIF!!

-Michelle

Happy Labor day!!

Just been hanging out with the family this weekend trying to live up the last few days of “summer”.

Here’s a recap of my last couple days–

Friday went golfing again, the 3rd time in a little over a week.  Improved even more and actually really drove the ball on the 9th hole! for 150 yard nice and straight, fun feeling!!

Saturday, I ran outside, nice and easy for 14 mins– down my trail and back up. It was good to run again, but also glad I took it easy.

Yesterday, I did a 20 min bike followed by 20 mins lifting upper body and WOWIE, I am so sore!

Today, I’m just gonna rest.

 

For eats today I’ll grill burgers and probably eat some of the left over roasted chicken I made yesterday.

Enjoy the holiday ladies!!

-Michelle

TueMonDay~

Hey all!! hope you are off to a great start on this TueMonDay!

So…yesterday was a success. Had a good “rest” day, and ended up mowing the lawn.

 

My kids are all such sweethearts.  3 of them were “away” a bit over the 3 day weekend and each one was admittedly a bit “HOME SICK” when they were gone. Too cute! They just love being HOME with the family! I don’t blame them, we truly live in paradise! God is so good to us!

 

I have been still driving the kids around a lot, because we’ve cut back on Gunner’s driving. Gunner had an accident with Travis’ truck about 4 weeks ago, so we only have 1 good vehicle at the moment, which one of the big things that’s been going on in my life besides this stupid UTI issue. By the way, i THINK (knock on wood) the UTI effects are finally almost over. I’m getting more energy daily and my potty breaks are becoming less stressful. My fear of bladder pain and the recurrence of the infection is lessening, so I’m getting more confident about getting in some more runs and workouts this week.  I’m still going to take it slow, no use rushing it– there is no rush!

 

The goal is to find a vehicle this week. It’s a hard decision on what to get because we live off a dirt road but also need something that will be decent in appearance for Travis’ job and make the 45 min commute daily.   We can’t get get a car, but also don’t want a huge SUV or a “girl car”, LOL!  PLUS, we don’t want to take out a loan because we’ve already got one on the HUMMER.

I’m sure we’ll find something but it’ll be interesting and take some work!

 

 

 

My POA

Tue-20 mins on bike; Run on trial and 6pack of COKE: http://youtu.be/hqaqXH1l9uM; Gracie VB game away

Wed- Legs; Gracie Guitar @4pm

Thur- 20 mins steady on bike; Big business meeting; Gracie HOME game

Fri- Upper body lifting and maybe a run?; Gunner first HS HOME football game

Sat- off– active rest

Sun- run on trail

 

Other to do’s:

Buy Tia and Gunner new shoes
Get Gunner’s booster shot

Sign up for Direct TV

Get Layla signed up for Dance

Film Video for HT promo

Work on APP Launch

 

Well time to get to it!! HAVE A GREAT TUEMONDAY!

Mow

I love to MOW! I did again yesterday– this time my running trail and the area where I run sprints.
Features on FIT MOMS (famous or “in the news” ones)
Mother STAY AT HOME stuff…mothering stuff.  “let me be your BuffMother”

Wife- how to be a great one
More Fitness
More Recipes and cooking ideas
Religion– Christianity, Self Help, etc…
More SCIENCE articles on nutrition, obesity, supplements
Sarah Palin type politics- TRUMP supporter

Pro life, Anti-planned parenthood,
NRA supporter, HUNTER

Right wing conservative- Rush Limbaugh

SPORTS– I love football (VIKINGS) and UFC!

 

What do you think? any topics I should cover?

 

Had a good leg and bicep workout too. Kinda a weird combo for me, but I am not ready to have a full blown  ALL LEGS day.

Here’s a bit of what I did–

Deads 95x10x3sets (final set was conventional from the floor)

Bicep hammer curls 20’sx10

DB shoulder press 20’sx10x3sets

Squats 95x20x3sets

barbell curls 45x10x3sets

Knee Extensions 90×20, 115×10+5vmo x3sets

 

I am killer sore already!!

TGIF!!

-Michelle

New Start…come MON.

Hey, hey, hey!!

It’s our final day in the 28 day diet bet contest…needless to say I LOST, lol!

But I feel positive about the next month or two– I’m planning to stay healthy and be more strict on my diet.

 

Anyhow~ now I’m back to doing more GYM ANGEL give-aways!!

Check out the posts on Instagram and Facebook~ You can win a bottle of SLIM ANGEL this week!!

 

Win a bottle of Slim Angel! Your skinny jeans will thank you.
To enter share this give away and comment on picture! 1 winner will be picked every other day this week!‪#‎gymangel‬ ‪#‎buffisbeautiful‬


Now to catch you up on my past couple days– my last post was about Friday.  Saturday turned out to be a fun day/night.  I got in a really good run and then WHAM, I realized I was sick! I got the flu!!!~

…had a fever, a sore throat and then didn’t move out of bed on Sunday.  Thankfully, I felt much better yesterday- I managed to also ride bike for 20 mins and now today seem to be doing ok but feeling it in my lungs! And now Travis is sick– not fun!

 

So, here’s my plan for the remainder of the week:

T- off rest day

W-lift legs

Th- chest/tri/abs

F-back/shoulders/biceps

Sa- hopefully a run– gotta let my lungs heal a bit before

 

I’m confident I’ll be feeling myself by next week and I plan a “NEW START” for then…Hope you are excited for fall like me!

Love,

Michelle

P.s. Here’s the diet bet post from today

Day 28~

Check out today’s suggested workout- Abs Video SlimChick: http://youtu.be/A62n6LYqVog

Want to find out more about my Hormonal Timing System and take your fitness to the next level? Consider purchasing my Books & Training Bundle which will introduce you to the HT concepts and take you from beginner workouts to a more advance routine to build your buff body. http://buffmother.com/product/training-bundle/.

Today’s Personal Challenge

Gain Mojo!!- Get fired up for the week and months ahead. Plan, set goals, write to do lists, journal your thoughts and prayers, etc…

Today’s Diet Challenge

Today’s Diet Challenge: Eat Eggs

6 weeks for me, 4 weeks for you!

I am starting my own personal 6 week challenge on Monday.  I have complete faith that I’ll stay healthy through it and I will emerge feeling more like myself!

The last 4 weeks of the 6 will be a 4 week contest for us here in the RR during that time– Oct 5th looks to be a good START date for that!

 

I like the 4 week contests because they are long enough to see results but short enough to keep people engaged!  The workout program will be fun and good for pretty much all fitness levels~ I’m excited to get some ACTION back here in the Rally Room.

I plan to make a good PUSH to get more busy with my BuffMother business during the next 6 weeks too– People love getting fit in the FALL!! And so do I, it’s so much easier to workout when life is in routine and it’s not so HOT!!

 

I have some fun items to promote too– we’ll be launching a new app, we are going to be getting a workout program up on bodyspace and I’m going to be working with a video editor to put up more engaging videos on my YOU TUBE channel.  Plus, I’ll keep being a spokes model for Gym Angel and Fitmark bags ambassador.

 

 

I’m really glad today is FRIDAY.  This week has been so weird! The flu has been “lingering”, but I’ve been trying to ignore it the past couple days.  I got in my leg workout on Wed. and yesterday opted to go for a run instead of doing a lifting workout since my neck has been stiff from the flu.  I’m really sore all over from the sprints I threw in at the end of my run– sheesh! Running fast works!!  Been trying to eat more protein to combat the soreness…here’s what I cooked for dinner last night.  Our family ate all of it!

And  here’s my leg workout from Wed– almost a “normal one” finally:

Today the plan is to get in an upperbody lifting workout…not sure though, DH and I have to go look at cars. He’s still without one– we are horrible at car shopping…The idea came up to day about LEASING a vehicle instead of buying. That’s an idea we’ll look into– not sure I can swollow a monthly payment for something I’ll never own?? I’m sure we’ll figure it out soon!

 

The other GREAT thing about today being FRIDAY is football!! My son is playing tonight in the Gravette HS game against Jay, OK.  It’s kinda weird to play an out of state team, but really they are only about 35 mins away from us. I’m hoping he’ll play well….I think he’s had a little tish of the flu this week too.  I certainly wouldn’t be up for playing footbal the way I’ve been feeling.

 

Anyhow, I’m off to car shop!

Talk to you tomorrow~

Michelle

Time to ROCK the fall!!

The first day of fall is officially on WED, so I’m getting a bit of a head-start

I’ve taken some time to create a 6 week Fall Fit plan for myself– I’ll assess how the first 2 weeks go and may adjust–  here are my first 2 weeks~

 

Phase 1

“Boosting”

2day split

4 lifting

4 intervals

 

Monday Tuesday Wednesday Thurs Fri Sat Sun
Week 1 Lift Upper

Intervals

Lift Lower Body

ABS

 

Intervals

ABS

 

Lift Upper

Intervals

Lift Lower Body

ABS

 

Intervals

ABS

 

Off
Week 2 Lift Upper

Intervals

Lift Lower Body

ABS

 

Intervals

ABS

 

Lift Upper

Intervals

Lift Lower Body

ABS

 

Intervals

ABS

 

Off

 

 

Exercise DATE        
Upper body day          
Bench Press or Chest Press lbs.        
4×10,6,6,6 reps.        
Incline DB Press lbs.        
4×8,6,6,6 reps.        
Cable Flys bowflex flys lbs.        
3×6 reps.        
DB Lat Row lbs.        
4×10,6,6,6 reps.        
Pull ups (inverted) lbs.        
3xfailure close grip focus on full stretch reps.        
Bent over BB rows lbs.        
4×10,6,6,6 reps.        
Seated Rows- on bowflex lbs.        
3×10 reps.        
Leg Day          
Squats lbs.        
3×10 reps.        
Dead Lifts- romainian lbs.        
3×8 reps        
Walking Lunges lbs.        
2x15steps reps.        
Hip UPS – weighted lbs.        
3×8 reps        
Bulgarians (think front leg) lbs.        
3×8 reps        
Leg Curls feet flexed, straight and close lbs.        
4×8 reps.        
Leg Extensions- can pair with leg curls lbs.        
4x feet straight 8,6,6,4+ 2 sets toes out x10reps reps        
Calf Raises toes straight- can pair these with another exercise lbs.        
4×10,8,6,10 reps.        

 

 

The program is intense especially since I’m coming off being sick, hoping having the “PLAN” in place will help me be more determined to get it done no matter what.  I’m going to print it off and put up on the wall in my workout room.  That way I’ll have it top of mind at all times!

 

In addition to the workouts, my diet will be much more about eating to perform. I plan to strictly follow my 5-4-3-2-1 program and ignore the boosting scale numbers. I really need to fuel my body right now and with the workouts RECOVERY is vital!

 

I sure hope all of you had a nice weekend like we did. Gunner’s game went well, he played great when he was in…he’s just a 10th grader so most of the playing time goes to 11th and 12th graders.  Anyhow, he had several tackles and his team had a come back win! It was a fun game to watch!!  He’s got a JV game tonight in Jay, OK…so we’ll head there to watch. He’ll play the whole game for that team.

 

We also did some car shopping, on Friday we test drove a Range Rover– it was nice but, not the right fit. Now DH is looking at BMW’s. There are quite a few really nice used ones around.

 

As for my workouts this weekend, the only one I got done was an interval run on the treadmill yesterday (5x’s 2 or 3 hard mins @8mph with recovery at 6mph). It felt good, but I was EXHAUSTED the rest of the day from it!

 

Well, time for me to roll, I’ll write more after I get my workout done!

Let’s have a killer week!!

-Michelle

Upper body done!

Day 1 of my 6 week challenge was a success~

Bench
45×10
95×6
115x6x2sets
Incline DB Press
20’sx8
25’sx6x3sets
Bowflex flys
100×6
120x6x2sets
KB Lat row
40×10
40 x6 x3sets
Inverted pull ups
3sets of 10
Bent over Rows
45×10
95×6 x3sets
Bowflex rows
120 x10x3sets

 

Then I finished with 10 mins of intervals on the bike– pushed it fast for 3 x1min during the 10 mins and then called it good~

All in all I was happy with the workout, and excited to see improvement over the next couple weeks.

Eating– woke up really late today 11am- still recovering from being sick

 

First meal was basically lunch

Noon

M1:eggs 3 on 1 piece of toast (no butter)

coffee 2 cups with half and half

1P, 1F, 1C

 

Workout @2:30pm- lifted upper + 10 min intervals on bike (ran out of energy)

 

4:30pm

M2:talapia 3oz

cheese burger 4oz with bbq and pickles

2P, 1F, 1G, .5C

Drove to Jay, OK for Gunner’s football game

home @8pm- poor guy was sick with a fever/flu during the game and got a nasty bruise on his upper left arm

 

9pm

M3:roast beef 6oz (2P) with bbq sauce

cooked carrot

3 slices sweet potato

onion

2P, 2.5C, 1F, 1G

 

snacks/treats: 1 laffy taffy T- thanks to DH being a stinker!

2 beers (this threw me off- Monday Night football’s fault, lol)

 

Not bad considering I wasn’t counting as closely as I should be, It’s a reminder that CARBS sneak in easily! 1 treat is not much– AND Beer has no place in a buff diet

10 principles of Fitness

This is an article that I’m working on—It’s not done yet, but thought I’d throw it up in here for you.

 

~~~~

Humans were designed to be ACTIVE! Hypo-kinetic diseases are at an all time high

hypo means “too little” kinetic means “movement”

Optimal health includes physical fitness along with mental, social, emotional and spiritual well-being.

 

Heredity does play a part however we see the biggest influence on fitness to be lifestyle choices.

Unfortunately many people are ignorant of the facts about exercise and physical fitness.  Many inactive adults feel that such sports as baseball or bowling provide enough exercise.

 

On the other side of the spectrum are people who develop “Activity Neurosis” where they become irrationally concerned about the need to exercise.

 

There is NO SINGLE BEST FORM of exercise and no 2 people move in exactly the same way!

 

1-Assess current level of fitness

What activity that interests you?

Acquire KNOWLEDGE, Understanding and skill for the activities you decide to pursue.

preparing for Exercise-

are you healthy enough for exercise (see ?’s),

proper attire for activity and weather, proper footwear supports feet and provides cushion,  the warm up, planning, proper hydration and nutrition

A daily exercise program should contain- a warm up, the workout, a cool down

 

 

 

 

2- Aerobic fitness and anaerobic fitness

both provide increase in hearth strength and health

 

3-Muscular Strength and Power; Muscular Endurance

 

4-BodyMechanics, Balance/Coordination; Flexibility; Sports/Skill related; Posture

Nerve health is improved by exercise.  Our mind muscle connection, ability to balanace  and body awareness are lost if not used.  Use it or lose it!

Proper body Body Mechanic is something EVERYONE can practice 24/7. Proper POSTURE enables every organ and system in your body to work optimally, keeps neck and back healthy and prevents injury.

 

6-Body Composition

This is controlled through best through diet and exercise.  Exercise impacts your body fat levels by burning excess energy, increasing proper hormone production and increases your body’s metabolic rate.

 

7-Bone and Soft Tissue Integrity

Our bones need weight bearing exercise to stay strong and similarly so do our joints. When we weight train our muscles get stronger but so do our bones, ligaments, tendons and connective tissues!

8-Lymphatic System

Our “waste dump” system through out our body is similar in it’s reach to our circulatory system, however it does not have a heart to pump the “toxins” through our body. Instead MUSCLE CONTRATION and movement are what “pumps” the wastes toward our heart and then are eliminated out of our system. Get moving if you want to detoxify!

 

8-How much Exercise is enough

 

The reason you need a trainer or coach, lol! There is a lot that goes into a proper fitness program:

Overload Principle

Principle of Specificity

Principle of Progression

Threshold Training

Fitness Target Zone- heart rate calculations and counting is vital to determine intensity

The FIT formula- Frequency (how often), Intensity (how hard), Time (how long)

Health benefits vs. Performance benefits

To ensure a health benefit from exercise 1000-2000 calories burned via exercise is recommended. It’s been shown that those who expend 200-35000 calories per week have a 48-64%less risk of heart disease!

9-Adherence to an Active lifestyle

In order to maintain positive health benefits from exercise, Fitness needs to be part of your LIFESTYLE.  3-4 days a week of is the minimum we modern day warriors need to get in solid workout sessions.  That’s EVERY OTHER DAY. Strive to not let more than 1 inactive day go by.  Keep the momentum and keep progressing forward in your fitness.  Time off will set you back and cause you to lose all you have gained

Over come these common EXCUSES-

Not enough time

Too inconvenient

Too old

I don’t like it

I’m too sick or in poor health

Lack of facility or poor wealth

 

Reasons people do-

For health

Appearance

Enjoyment

Relaxation

Sense of accomplishment

Attaining a goal or completing a challenge (think bucket list)

Social experience

Competition

 

10-Exercise Cautions

Are you healthy enough for exercise?

– has a dr. said you have a heart condition?

-have you ever had chest pain brought on by physical activity?

-have you developed chest pain in the last month?

-do you lose consciousness or fall over as a result of being light-headed or dizziness?

-has a dr. recommended blood pressure meds?

-do you have any joint issues that could be aggravated by exercise?

– are you aware of any reason you should not be exercising?

 

Are you exercising too much?

Are you endangering yourself with your form of exercise?
weekend warrior syndrome

Addrenalin junkie- warrior dash, sky dive, surf, mountain climbing

Are you properly hydrated and fueled

Are you being safe? Animal danger, human danger, weather danger

 

Are you exercising with the proper mindset?

Don’t look at exercise as simply a way to lose weight, look at it as a way to rebuild your body from the cellular level.  Are you using exercise as punishment?  Are you stressed out because of your workout routine? Are you overtraining?  Are you ignoring injuries that you should rehab, rest and allow to recover?

Legs COMPLETE

I say Legs COMPLETE because I finished the entire workout that I had planned! That’s a big deal for me because I was dying after the walking lunges, ha!!

 

Bike warm up

Squats
45×10 warm up
135x10x 3sets
Dead Lifts- Romanian
135×10
155x8x2
Walking Lunges
2x30stepsx 45 pound curl bar in back
Hip UPS – weighted
3x8x45 bb on hips
Bulgarians (think front leg)
3×10
Body weight big stretch
Leg Curls feet flexed, straight and close
50 each side bowflex
10reps x4sets
Leg Extensions- can pair with leg curls
115×12
140x 8
140 x6 x2sets
115 x 10 toes out for VMO
Calf Raises toes straight- can pair these with another exercise
20 reps with 45#
10 reps each leg alone x3sets
(2sets knee bent)
Lower back extensions big set of 20 reps
Knee ups 20 on bench
Tennis serve abs 10#plates 10 reps each side

 

I’ll try to post the rest of my eats tomorrow, but so far:

2 cups coffee with half and half, 2nd cup with Sweet Angel, protein powder

3 scrambled eggs and an apple

4oz burger with cheese, pickle and bbq sauce

Let me bet your BuffMother

HI Ya!

So I’m working on my YouTube page a bit…trying to improve it.  I have so many videos on there but very few of them are edited or done well.  My goal for the next 6 months is to consistently pump out better vidoes with content that people want to see.

 

Anyhow, I’m having my banner redone and I think the motto “let me be your BuffMother” is a good theme for the channel.

 

 

I will do helpful videos with a “motherly advice” type tone…along with some funny videos about mothers thrown in.

I am a fitness guru so many of my topics will be about fitness, diet, food, but that won’t mean I won’t be doing videos about beauty, fashion, style, self-improvement, DIY’s Etc…

I also love doing product review videos.

 

I’ve also been looking up some fun MOTHER related things to help spur on my creativity.

Here’s a ton of sayings that MOTHERS are known for saying all too often:

 

A little “birdy” told me!
All I do is follow you around, picking up after you like some maid.
Am I talking to a brick wall?
Are you deaf or something?
Are you lying to me?
As long as you live under my roof, you’ll do as I say.
Beds are NOT made for jumping on.
Call me when you get there, just so I know you’re okay.
Close the door! You don’t live in a barn.
Did you brush your teeth?
Did you comb your hair?
Do as I say, not as I do.
Do you think I’m made of money?
Do you think your socks are going to pick themselves up?
Don’t break your arm patting yourself on the back.
Don’t eat that, you’ll get worms!
Don’t go out with a wet head, you’ll catch cold.
Don’t make me get up!

Don’t pick that scab, it’ll get infected.

Don’t pick your nose in public.
Don’t run in the house.
Don’t sit too close to the television, it’ll ruin your eyes.
Don’t talk with your mouth full!
Don’t walk away when I’m talking to you!
Eat your vegetables, they’re good for you.

Enough is enough!
Go play outside! It’s a beautiful day!
Going to a party? Leave a phone number in case I need to call.

Going to a party? Who’s going to be there?

Going to a party? Will the parents be home?
How do you know you don’t like it if you haven’t tasted it?
I brought you into this world, and I can take you right back out!
I can’t believe you can sleep in this filth!
I didn’t ask who put it there, I said “Pick it up!”
I don’t care what “everyone” is doing. I care what YOU are doing!

I don’t have to explain myself. I said no.
I hope someday you have children just like you.
I just want what’s best for you.
I will always love you – no matter what.
If God had wanted you to have holes in your ears (eyebrows, tongue, etc.) He would have put them there!

If it were a snake, it would have bitten you.
If wishes were horses…
If you could stay out last night, you can get up this morning.
If you don’t do it NOW, then when are you going to do it?
If you stick your tongue out again it will fall off.
If you’re too sick to go to school, you’re too sick to play outside.
I’m doing this for your own good.
I’m going to skin you alive!
I’m not going to ask you again.
I’m not your cleaning lady!
I’m not your waitress!
Isn’t it past your bedtime?
It’s not that I don’t trust you, it’s that I don’t trust everyone else.

Life isn’t fair.
Look at me when I’m talking to you.
Money does NOT grow on trees.
No child of MINE would do something like that.
Nobody asked you.

Over my dead body!

Pick that up before somebody trips on it and breaks their neck!

Pick up your feet.

Put that down! You don’t know where it’s been!

Say that again and I’ll wash your mouth out with soap.

Shut the door! I’m not heating (air conditioning) the entire neighborhood!

Shut your mouth and eat.

So it’s raining? You’re not sugar — you won’t melt.

So what if Bob’s mom let him do it? If Bob’s mom let him jump off the Empire State Building, would you want me to let you do it too?

Someone is going to end up crying.
There’s enough dirt in those ears to grow potatoes!
This hurts me more than it hurts you.
Turn that racket (music) down!
Watch your mouth!
Well, I haven’t figured out how to cook “cold” yet.
Well, people in Hell want ice water too!
What did I say the FIRST time?
What if everyone jumped off a cliff? Would you do it, too?
What part of NO don’t you understand?
When I was a little girl…

When I was young we had respect for our elders, now look at the world!

When I was your age, I had to walk ten miles through the snow, uphill, by myself, to go to school.
When will you be back?
When you have your own house then you can make the rules!
Where do YOU think you’re going?
Who died and left you boss?
Who do you think you’re talking to?
Who taught you THAT? You didn’t learn that in this house!
Wipe your feet!

You can’t find it? Well, I can’t find it for you – I didn’t wear it!

You can’t find it? Well, I can’t find it for you – I’m not the maid!

You can’t find it? Well, if you’d put things where they belonged, you wouldn’t have this problem.

You can’t find it? Well, where did you leave it last?
You can’t start the day on an empty stomach.

You don’t always get what you want. It’s a hard lesson, but you might as well learn it now.
You have an answer for everything, don’t you?
You kids are trying to drive me crazy!
You must think rules are made to be broken.

You won’t be happy until you break that, will you?

You’ll understand when you’re older.

A little soap & water never killed anybody.

Always wear clean underwear in case you get in an accident.

Answer me when I ask you a question!

Are you going out dressed like that?

Are your hands broken? Pick it up yourself! I’m not your maid!

Be good.

Bored! How can you be bored? I was never bored at your age.

Clean up after yourself!

Cupcakes are NOT a breakfast food!

Did you clean your room?

Did you flush?

Do you live to annoy me?

Do you think this is a hotel? You can’t just come here only to sleep.

Don’t ask me WHY. The answer is NO.

Don’t cross your eyes or they’ll freeze that way.

Don’t EVER let me catch you doing that again!

Don’t make me come in there!

Don’t put that in your mouth, you don’t know where it’s been.

Don’t run with a lollipop in your mouth.

Don’t stay up too late!

Don’t use that tone with me!

Don’t you have anything better to do?

Go ask your father.

Go to your room and think about what you did!

How can you have nothing to wear? Your closet is FULL of clothes!

How many times do I have to tell you?

I can always tell when you’re lying.

I can’t believe you did that!

I don’t buy snacks to feed the neighborhood!

I don’t care who started it, I said stop!

I don’t care who started it, YOU stop it!

I don’t know is NOT an answer.

I hope you don’t kiss me with that mouth!

I said CLOSE the door, I did not say SLAM it.

I would have never talked to MY mother like that!

If I catch you doing that one more time, I’ll…

If I want your opinion I’ll ask for it!

If I’ve told you once … I’ve told you a thousand times.

If you can’t say something nice, don’t say anything at all.

If you don’t clean your plate, you won’t get any dessert.

If you don’t stop crying, I am going to give you something to cry about!

If you’re too full to finish your dinner, you’re too full for dessert.

I’ll treat you like an adult when you start acting like one.

I’m going to give you until the count of three…

I’m not always going to be around to do these things for you.

I’m not running a taxi service.

I’m not your maid!

Is your homework finished?

It’s no use crying over spilt milk.

I’ve had it up to here with you.

Leave your sister (brother) alone!

Little pitchers have big ears.

Look at this room! It looks like a pigsty!

Never try on anyone else’s glasses or you’ll go blind.

No, I don’t know where your socks are, its not my day to watch them!

Now, come back downstairs and go back up WITHOUT stomping your feet!

Now, say you’re sorry…and MEAN it!

Running away? Don’t let the door hit you in the rear.

Running away? I’ll help you pack.

Running away? Is that a threat or a promise?

Some day you will thank me for this. SMACK!!!

Someday your face will freeze like that

The apple doesn’t fall far from the tree.

Think of those poor starving children in India… (or China, or Africa.)

Turn off that light. Do you think we own the electric company?

Watch your language!

Well, people in Hades want ice water, but do you see me with a PITCHER?

Were you born in a barn? Close the door — and DON’T slam it!

What do you think, money grows on trees?

What kind of a grade is that? You could do much better!

When did your last slave die?

When I was your age…

When you have kids of your own you’ll understand.

Where are you going?

Who are you going with? Do I know them?

Who do you think you are?

Who said life was going to be easy?

Why? Because I SAID so, that’s why!

You are getting on my last nerve.

You can go out to play…after you brush your teeth and comb your hair.

You can go out to play…after you pick up your room.

You can go out to play…after you’ve done your homework.

You can’t judge a book by its cover.

You could grow potatoes in those ears!

You could have called.

You had better wipe that smile off your face before I do it for you.

You just ate an hour ago!

You made your bed, now lie in it.

You should have that phone surgically implanted in your ear.

You WILL eat it, and you WILL like it!

You’d forget your head if it wasn’t attached to your shoulders!

You will ALWAYS be my baby.

You’re going to put your eye out with that thing!

Your father is going to hear about this when HE gets home!

You’re the oldest. You should know better.

 

And this list of the 100 best songs with about mothers~

 

http://digitaldreamdoor.com/pa…st_songs-mother.html

 

1. Dear Mama – 2pac
2. Mother & Child Reunion – Paul Simon
3. Mother-In-Law – Ernie K-Doe
4. Mama Told Me (Not To Come) – Three Dog Night
5. Mama Said – Shirelles
6. Mama Tried – Merle Haggard
7. Mama He Treats Your Daughter Mean – Ruth Brown
8. Your Mama Don’t Dance – Loggins & Messina
9. Mama Don’t Allow – Hank Thompson
10. Mothers Little Helper – Rolling Stones
11. I Saw Mommy Kissing Santa Claus – Jimmy Boyd
12. My Mammy – Al Jolson
13. Tell Mama – Etta James
14. Have You Seen Your Mother Baby Standing In The Shadows – Rolling Stones
15. Mama Said Knock You Out – LL Cool J
16. Mom and Dad’s Waltz – Lefty Frizzell
17. Hey, Leroy, Your Mama’s Callin’ You – Jimmy Castor
18. It’s Alright Ma (I’m Only Bleeding) – Bob Dylan
19. I’ll Always Love My Mama – Intruders
20. Mama He’s Crazy – Judds
21. Mother – John Lennon
22. My Yiddishe Momme – Sophie Tucker
23. Mammas Don’t Let Your Babies Grow Up To Be Cowboys – Waylon & Willie
24. Mama Weer All Crazee Now – Slade
25. Pretty Mama Blues – Ivory Joe Hunter
26. Mama Used To Say – Junior
27. Mama’s Broken Heart – Miranda Lambert
28. Mother – Danzig
29. Mama Didn’t Lie – Jan Bradley
30. She’s A Bad Mama Jama – Carl Carlton
31. Mama Can’t Buy You Love – Elton John
32. Pistol Packin’ Mama – Al Dexter
33. Mamma Talk To Your Daughter – JB Lenoir
34. My Guitar Wants To Kill Your Mama – Mothers of Invention
35. Mama’s Pearl – Jackson Five
36. Mama Sang A Song – Bill Anderson
37. A Song For Mama – Boyz II Men
38. Stacy’s Mom – Fountains of Wayne
39. Let Old Mother Nature Have Her Way – Carl Smith
40. Mamma Mia – Abba
41. Mama I’m Coming Home – Ozzy Osbourne
42. Papa Loved Mama – Garth Brooks
43. Hello Mudduh Hello Fadduh – Allan Sherman
44. Mother Nature’s Son – Beatles
45. Mother – Pink Floyd
46. Sylvia’s Mother – Dr. Hook & The Medicine Show
47. Mama – Spice Girls
48. Mama – Connie Francis
49. Mama Liked The Roses – Elvis Presley
50. Mama Kin – Aerosmith
51. Your Mother Should Know – Beatles
52. Mama’s Never Seen Those Eyes – Forester Sisters
53. Tie Your Mother Down – Queen
54. No Sugar Tonight/New Mother Nature – Guess Who
55. I’m The Last Of The Red Hot Mamas – Sophie Tucker
56. Mama You’ve Been On My Mind – Bob Dylan
57. My Mother’s Eyes – George Jessel
58. When You’re Good To Mama – Mary McCarty
59. Mother Mother – Tracy Bonham
60. All Mama’s Children – Carl Perkins
61. Sexy Mama – Moments
62. Mother Popcorn – James Brown
63. Fujiyama Mama – Wanda Jackson
64. Word To The Mutha – Bell Biv DeVoe
65. Does Your Mother Know – Abba
66. Hey Ma – Cam’ron
67. Little Mama – The Clovers
68. Look What They’ve Done To My Song Ma – New Seekers
69. Mama – Genesis
70. Your Ma Said You Cried In Your Sleep Last Night – Kenny Dino
71. Ma-Ma-Ma Belle – ELO
72. Motorcycle Mama – Sailcat
73. Hey Lawdy Mama – Steppenwolf
74. Mama From The Train – Patti Page
75. Mother, Father – Journey
76. Does Your Mama Know About Me – Bobby Taylor & The Vancouvers
77. Mama Look At Bubu – Harry Belafonte
78. Save It Pretty Mama – Louis Armstrong
79. Mama Come Get Your Baby Boy – Eddy Arnold
80. Crazy Mama – JJ Cale
81. This Is To Mother You – Sinead O’Connor
82. Rag Mama Rag – The Band
83. Look Mama – Howard Jones
84. Drop Down Mama – Sleepy John Estes
85. Mama and Daddy Broke My Heart – Eddy Arnold
86. Mother Freedom – Bread
87. Mama – BJ Thomas
88. Future Baby Mama – Prince
89. True Fine Mama – Little Richard
90. I Wanna Be Mama’d – Jimmy Logsdon
91. Lollipop Mama – Wynonie Harris
92. Mommy For A Day – Kitty Wells
93. Hey Mama – Kanye West
94. Say Mama – Gene Vincent
95. I Had A Good Father and Mother – Washington Phillips
96. Welfare Mothers – Neil Young
97. Mother – Police
98. Mother’s Pride – George Michael
99. TV Mama – Big Joe Turner
100. Mothers Talk – Tears For Fears

 

Top 10 classic rock mother songs
http://ultimateclassicrock.com/mother-songs/

TGIF!!

TGIF ladies!!

This week has been full of big changes at our house. For the last 5+ years my husband has been a “one man” office with his career.  The positions he’s held have been very high level, high stress, requiring high amounts of travel, but they were flexible and allowed him to work from home often and spend minimal time at his actual office during normal work weeks.  This week that changed, he has teamed up with a brokerage company in Bentonville and is now traveling to the office daily, leaving here at 6:30. That’s a BIG change for all of us!  He’s done well adjusting, even got himself a gym membership so he can workout over lunch. I am so excited for him and the possibles that this new venture holds!

 

Anyhow, FRIDAY now has even more meaning, lol!

 

Today’s goal is to get in the workout I was scheduled to do yesterday.  I was BEAT yesterday.  Sore from head to toe and 100% EXAHUSTED….So, I took the day off and feel much better today.

Upper body lifting and intervals is on tap…Not sure what kind of intervals I’ll do, but it is a BEAUTIFUL sunny day here and I would love to get outside.

On Wednesday I did get in my run of intervals, I ran outside, 4 loops and 4 hills~ took my time with it, had some extra “walking” recovery than normal so it took me about 28 mins.  I also did some serious T-ABS work.  I used one of those waist wraps and wore it nice and tight for about 3 hours. It was hard work, lol!  I’ll do that again today while I’m working at my standing work station.

 

My eats on Wednesday were perfect too!!

 

Yesterday, not so much…I didn’t eat much and I also had a couple glasses of wine.  I opted for the wine instead of beer which actually was a big win for me, since I love beer!  The wine we drank was a “taste testing” of sorts. Travis is working with a wine company now and we had FREE SAMPLE bottles! They were both very good– a Pinot Noir and a Chardonnay.  I had a little over a glass of both.

 

This morning, I saw a weight drop…135.4, my goal is to get back into the 120’s by the end of October.

 

It’s FOOTBALL Night again today, but Gunner won’t play much if any because he was out sick with the flu on Tues and Wednesday.  Thankfully he’s feeling much better!! He was tormenting his sisters last night, so I know he’s back to normal.

 

Hope you have a great FRIDAY!! Love ya, Michelle

Sprints are different than intervals

Please excuse my SOAP BOX moment….

The way the term SPRINTING has been loosely used in the fitness world as of late drives me a little loony– true SPRINTING is not physically possible for any longer than about 20 seconds! NO ONE not even a seasoned track athlete can all out “SPRINT” for 1 minute. Sorry but none of us are FLO JO!

That said for true sprinting, you need to have longer recovery periods.
Let’s take 100m repeats as an example. Have a good warm up jog for 10 mins- do some dynamic warm up sprinting drills (high knees, A skip, B skip, Walking lunges, butt kicks, etc…) , sprint hard for the distance– typically you should be able to complete the 100m in about 20 sec or less.
Then walk a recovery of 3-10 minutes. Yes, I said 3 to 10 minutes and repeat. That’s how you get QUALITY Speed work and optimal hormone production from the sprints.
For the first time out sprinting I’d suggest only doing 1 to 3 x100m. Add 1 per session up to 10 repeats, you can do up to 2 quality sprinting workouts weekly but 1 a week is enough to see progress. Be sure to do a cool down after including some stretching for hip flexors, quads, hammies and calves.

To lean up, increasing your testosterone is key– sprints done properly can help do that!

PLEASE be advised, if you do not currently RUN at all, jumping into SPRINTING is very dangerous! Be sure to get a little base of running on your body prior to SPRINTING! What I do are 20 mins of running intervals 2 to 3 times a week (see intervals not sprints, lol) — warm up for 4 mins, run harder for 1 min, easier for 1 min repeat 6 times, then finish off the 20 mins as a cool down. You can start on the treadmill with this, then advance to doing it outside. I’d highly recommend doing your sprints outside too– sprinting on the treadmill can be very dangerous.

Hopes some of that helps– I also have this video on youtube for you https://youtu.be/rZlaNHlgXec

Me too!!

The theme is TAKE CARE OF YOURSELF this week…I’m on that bandwagon too!!

Just trying to allow my body to get STRONGER!  After having a very rough patch last month, I am allowing myself to chill A LOT this week.

 

I am a person who thrives when allowed to have a solid amount of “ALONE TIME”…my alone time has been very compromised the past 4 years with DH officing out of our house more than half of the time during that span. Plus my MIL would come live with us for the winter months.  I tell you what, last winter it drove me to a HIGH stress level…because I NEVER HAD MY ALONE TIME!

 

This past week I’ve gotten some good alone time and I feel like I’m playing catch up with it, ha!! It’s going to be GREAT to get a few weeks of it under my belt.  I feel my BRAIN becoming creative and EXCITED to attack projects again!  It’s fun!

 

I’m getting ready to hit my workout now– I’ve got upper body and intervals on tap today.

Yesterday, I got in a solid leg workout

Bike warm up
Bike, Bulgarians, lunges, deads, front squats warm up

Squats
45×10 warm up
135x10x 3sets

Dead Lifts- Romanian
135×10
155x8x2

Walking Lunges
2x30stepsx 45 pound curl bar in back

Hip UPS – weighted
3x10x45 bb on hips
BW x10 x3sets

Leg Curls feet flexed, straight and close
50 each side bowflex
10reps x3sets

Leg Extensions- paired with leg curls
115x12x4

Calf Raises toes straight-

20 reps with 45#
10 reps each leg alone x3sets
(2sets knee bent)

Lower back extensions big set of 20 reps
Knee ups 20 on bench
Tennis serve abs 10#plates 10 reps each side
Sit ups 20+5 each side

After legs, I had to DRIVE an hour away for Gunner’s JV Game…anyhow, my legs were not happy campers after that– they are sore today!

Gracie has a VB game today at 4:30 so i’d better get rollin’ on my workout!

See ya later babes,

Michelle

Changes are a comin’!

Hey ladies!! I’m starting the BIG TIME promo for our contest today!!

The basics are this:

Workout suggestion and daily motivation will be posted in my blog (featured blog posts) here in www.TEamBuffMother.com

Please be sure to invite your friends– Keep in mind that basic membership to www.TEAMBuffMother.com is FREE! So it costs nothing to join the contest or site! We want every woman in the world to join us!!  I’ll post on facebook too so that you can easily share the contest with your friends.

 

More details are coming soon including:

  1. Detailed 4 week SIMPLE workout plan will be posted here my blog and also–Crystal was nice enough to upload it to Bodybuilding.com for us
     

    ..It’s
    4 weeks of
    4 workouts a week with
    4 main exercises +
    4 others (3 abs + 1 burn-out) per workout
    Lot’s of 4’s~ LOL!

     

  2. Our new I phone app will roll out shortly after the contest starts!!
  3. NEW Videos- from ME!!
  4. HOT body prep tips
  5. prizes!!

AND LOTS of MOJO!!!

 

This is gonna be fun and just what we need to look FIRE HOT for the Fall!!!

To enter simply comment here and stay in tune for more details.  This contest officially starts on Monday the 5th!

 

Now it’s time to get ready to GO on the 5th!!!

I can’t wait to see your “FireCrackin’ HOT” results!!!

Michelle

My right bicep is SORE!

Hi Girls!!

How many posts can I post today!?  Let’s see…this is #2 so maybe I can fit in one more after this?

 

MY upper body workout did me good yesterday, but why on earth is my right bicep so sore?  HA!! I didn’t even do a bicep curl

 

Bench
45×10
95×6
115×6
115×7
125×6

Incline DB Press
30’sx8
35’sx6x3sets

Bowflex flys
100×6
140 x8
160 x6 x2sets

KB Lat row
40 x10x2sets
40 x6 x2sets DB

Inverted pull ups
3sets of 10

Bent over Rows
95×6
95×6 x2sets

Bowflex rows
160 x5together, 5ea side, 5together x2sets

Weighted sit ups on ball
10#x10
25#x10

 

I skipped my intervals because I was BEAT and so I could shower before heading to Gracie’s VB game.  She played really well, but her team lost in a really close match.

 

Then last night I tried some more wine, I was a CHARDONNAY…very good, but man, I think wine gives me a headache.  I woke up with one today and the same headache happened last week after I drake wine.  Beer doesn’t do that

 

In other news, we still don’t have a new vehicle. We’ve been renting a car the past couple weeks, but today’s the last day the insurance will cover part of that.  We’ll probably rent just a bit longer and hopefully get a car very soon!

Travis is looking at used Honda Accords most recently…we’ll see!

 

Today’s workout needs to be a run outside.  It’s cooler here finally– in the 70’s so should be a great day to run!!

 

I’ll see about posting again after I get it done, HA!!!

Talk to you soon,

Michelle