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Be thankful to lose 50 pounds

 

On the top of my mind today are many things.  One of which is WHY some clients really succeed vs. all the others who get mediocre results.  The biggest difference is their THANKFULNESS!! The ones who look for, push into acknowledge and are THANKFUL for every little change that they see or feel, they are the ones who get more changes and BIGGER results.

The clients who complain, find excuses and don’t celebrate the small successes….those clients don’t get the results they desire.

Gratefulness, Thankfulness, Positive outlooks lead to RESULTS!  Focusing on what you can do, Focusing on those who encourage you, Focusing on the small wins, Focusing on never quitting, Focusing on the blessings that you have, etc… One of my current clients Denise of California, she has had amazing success and has lost over 50 pounds in the past 5 months! I attribute much of her success from her thankfulness. She was thankful from day 1, constantly positive, being grateful for the opportunity that was ahead of her and every day since she’s pushed into being thankful. She’s endured many HARD days along the way.  She’s been lonely, upset at the scale, she’s worked through weight loss plateaus but SHE’s Remained Thankful!! That’s the key to her success!

Be thankful for all the little things like:

  • Today I woke up without that sludge feeling
  • Today I don’t have any allergies
  • My headaches have gone away
  • I can see some shape in my arms
  • I can wear a fun workout outfit now
  • I have enough stamina to do a full 30 mins of cardio now
  • I can lift 10 pounds more than I did a month ago
  • My daughter said I look slimmer
  • I am happier and less stressed

This concept of Gratitude and Thankfulness spills over into every area of life.  If you are thankful, God wants to give you more! It only makes sense! When my kids say thanks and act truly grateful for the meals I cook , it makes me want to do it more often.  If they don’t say thanks, or complain that it’s not their favorite, it makes me regret doing it and makes me limit my cooking.

You are in charge of your attitude about things. Get GRATEFUL, Be THANKFUL!!  Always push into what you have and what you can do and what little things you toward the goal. Look for the tiny signs you are heading in the direction you desire and BE blatantly overly thankful and GRATEFUL for them!!  Journal about them, Give praise about them, Boast about them, Get excited because you are on the cusp of your goal.  God will keep giving you more and more if you are truly thankful!!

 

Sept 18th, 2017

Today, I decided that it’s been far too long since I seriously blogged/journaled.  I used to every day (see the ARCHIVES) and I became quite a good writer and typist because of it. Now I can’t seem to even type 2 words without errors…sheesh. If you don’t use it you lose it. I am thankful that I can regain that ability, and already after typing this I feel progress!!

Just RUN June!

Happy June 1st!!  I just love JUNE, it’s an amazing month and this month our Theme is JUST RUN June!  I’ll be posting fun information about running through my Instagram,  Facebook Page and on YouTube. Please join in on the fun. My personal challenge is to run every other day in June.  Every “odd” numbered day of the month will be a running day for me!  What is your running goal for this month?  Are you determined to go from a NON-RUNNER to a runner?  Are you training for a road race?  Are you trying to get faster?  Are you working on your ability to run hills?  Are you wanting to lean up your legs?  Are you looking to prevent injury? etc…What is your goal?

A few tips:

  • Don’t run every day- it’s hard on your body! Even running every 3rd day will provide results!
  • Start conservative run for 1 min, walk to recover and repeat for 10 mins total.
  • Wear good shoes; it’s vital to your feet, knees, hips and back health
  • Mix it up- do some intervals, some hills, some sprints, some long slow runs
  • Breath with your belly and thru your nose and mouth- get that OXYGEN!
  • Use good form and posture- no slouching and lift your legs up (no shuffling or wogging)

Let’s JUST RUN this JUNE!!

April goals…day 1 and 2

MY APRIL GOALS: fab abs daily, workout all days in April at least 11 mins, splits stretching 5 days/week, blog daily, cook a family meal daily….workouts will be lifting 4-5 days a week, 3 running (intervals, hills and sprints including 4 track workouts) and at least 6 hard leg workouts this month!

April 1, Saturday:

My workout consisted of 35 mins of splits stretching, 200 reps of abs- I recorded 2- 100 abs videos while doing that and then I ran 6 hills.  Knee and hamstring hurt and i was exhausted afterward.  I also too starting pics or abs april and stats. I am bloated today from having a piece of pizza yesterday, the gluten bloats me like crazy!

137 cday 2
28 waist
26.25 sucked in
29 Belly Button
Caliper Abdominal 16
Caliper Illiac 8

other measurements:
42 shoulders
36 bust
34 chest
37 chest flex
28 waist
26.25 sucked in
29 Belly Button
19.5 mid thi
20.5 upper thi
11 bicep
12 bicep flex
13.5 calf

 

Blogs– Customized and Personal Group online training!! Starts April 24th

The Sunny Side Group!

The meal I cooked today was Roast (I also cooked a steak for Travis and I)

SPLITS 1/1
BLOG 1/1
ABS 1/1
MEAL 1/1
LIFT 0/1
RUN 1/1

April 2

Abs are already sore from yesterday’s abs…Did my abs workout www.BuffMother.com/fababs2 took 12 mins
Then did my stretch– a quick one of 5 mins
SPLITS 2/2
BLOG 2/2
ABS 2/2
MEAL 2/2
LIFT 0/2
RUN 1/12I plan to cook, spaghetti for family.  I already cooked bacon and eggs for Travis and I.

 

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

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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!!

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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

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