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Knee up Spots: “Fab Abs” Day 21

Today is Day #21,  In our “Fab Abs” challenge, just 1 week left!!

Holy cow…these 3 weeks have flown by, and honestly my abs have not been this consistently sore in a LONG, LONG time!! OUR extra effort WILL pay off I just know it!!

Your challenge today is to test out some of your furniture to see “where” you can do your knee ups throughout your home.

I’d like you to try at least 3 different places— For example: a kitchen chair, your couch, edge of the bed, on a lazy boy type chair, on an ottoman, on the edge of the toilet, etc…

Fab Abs challenge for Day #21 Do 3 sets of 15-25 knee ups

Here’s on of my favorite spots to do them– on my ottoman: knee ups on ottoman

Be sure to check in with a comment with your favorite spot!

-Michelle

I broke into the 120’s!

HOLY COW, I finally, finally saw 129.8 on the scale today!! It’s been since August that I’ve been trying to get a reading in the 120’s!!  YAY!!

I’ve got 2 things new that I’m doing to THANK for the weight drop:
1- Thyrocare supplement– started taking this again this week

2- PH9 Generator water- it’s a cool invention check out the info http://www.rezpons.com/ph9-generator

Fun to see some FLUFF coming off!!

I ran last night, harder than a couple days ago– went up to 9mph for my intervals and decided to be done after I hit the 2 mile mark at 15:40 due to some DIZZINESS– must not be getting enough OXYGEN just yet

 

Today, I’m not sure how I’ll get a workout done. I’ve got a meeting at 2 for my Diabetes charity event www.BuffMother.com/kissapig

Then we have dinner at my SIL’s at 6…hmmmmm….. May have to get creative.

 

Time for me to roll!

-Michelle

 

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

If you don’t do it…a puppy dies.

Saturday sleep in!!

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

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

 

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

 

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

~Quitcher whinin’ and hit da gym already!

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

~Less talk and more work. Wuss! hehe

~Do it. Naked you will thank you.

**And…my favorite:

~If you don’t do it. A puppy dies.

So…

I did a chest/Tris/Abs workout

Skipped the intervals to save for today-

here’s how it went

Warm up on bike

3 sets push ups

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

Bench

45×10

95×10

115x8x2sets

Incline flys

30’sx10x3sets

Bench dips

3 sets

Knee ups

hanging- 20, 25

on bench- 25

Tricep extensions/skull crushers

45#x10x3sets

DONE!

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

 

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

Have a great Saturday!

-Michelle

 

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

blacktank

The Key to your Motivation is to Encourage others!

www.BuffMother.com

It’s a Christmas Miracle!

Last night Travis delivered some sad news- that one of our chickens had been killed. It was Dottie, the one that chases butterflies and is the fearless leader of the other remaining 4 (we had 1 other killed about a month ago). It was very sad news.  We were also distraught that the kids didn’t seem to care much that she died??  It left us wondering…Is something wrong with us as parents that our kids just don’t care??

 

Well, this morning, I let the chickens out of the coop and all 5 were there, INCLUDING DOTTIE!!!! It’s a Christmas Miracle!!

 

I’m not sure where she was– but my only guess she was hiding in the coop somewhere??? It truly makes no sense– Travis checked over and over again for her last night!

 

The Choir Concert went well last night. It got me inspired a bit more for Christmas Music! (I have some on now!) and Gracie did a great job!! I’ll try to upload the itty-bitty video I got of her signing.

 

The DIET BET contest has ended!! Congrats to all who participated, I know it helped so many of us from totally going bonkers over Thanksgiving and beyond! Weight loss or even no gain over the Holidays is a WIN for sure!

 

I didn’t make my goal weight, but that’s ok…I didn’t really need to lose the “vanity” weight right now and I’ve found that in certain seasons it’s important to focus on just feeling good vs. worrying about the 1-4 pounds I’d like to eliminate…LOL! it’s all good!

 

I got my workout done yesterday and it felt very good to run outside and HOLY COW my butt can tell I haven’t run hills for about 6 weeks!  It’s sore today!!

“i’m a SUNNY Gym Ange!” #gymangel

 

Can you believe just 22 DAYs left in 2014 and I have PIGs or HAM on my mind!!  I am honored to have been selected as a Local Celebrity Candidate for this year’s “Kiss A Pig” Gala~ Please like my page dedicated to the event: https://www.facebook.com/BuffMotherKiss

AND….Check out today’s suggested workout- The “HAM” sandwich: http://youtu.be/kRtrugCo68Y

Do this circuit 4 times~ it is not a RACE!

THE “Ham”:
Repeat this circuit 4 times
1) “H”- Hip-Ups : Place feet up on a bench (chair, box, couch, ottoman, etc) and lift hips up
5 reps slow and controlled being sure to hold the SQUEEZE for at least 2 seconds.
2) “A”- Around the Worlds: Stand holding something for balance, lift right leg out to side and move it in circle “around the world” switch legs and alternate directions on each set.
3) “M”- Money Makers: Stand with feet a bit wider than shoulder width, place right hand on hip, left hand on head and jut right hip out as you rotate slightly.

 

Big day for me here– my movie premier. Not sure what to wear on the RED CARPET, but I know whatever i choose will be fun!  May have to have ya’ll help me decide through some facebook interaction!

 

I’ll be sure to take a bunch of pics tonight no matter what!

Love ya’s,

Michelle

 

 

 

p.s. I’ll be making this a full page on my buffmother.com site soon– but here is the basic info about my newest “job”…to raise money for the ADA

Make Me “Kiss a Pig!”

I am candidate selected to help raise awareness and donations the American Diabetes Association’s Kiss a Pig Gala. Please cast your votes for me by donating through this web page. Every dollar you donate counts a vote for me. I would LOVE TO “KISS A PIG”!!  CLICK Here to DONATE!

 

Or purchase tickets to the event here- hurry they sell out fast!!

https://donations.diabetes.org…Tickets&id=43621

 

Michelle Berger, lovingly known as BUFFMOTHER,  is the Owner of www.BuffMother.com, which includes a line of healthy foods www.BuffMeals.com. Michelle’s passion to teach others to regain control of their hormones via exercise and nutrition has earned her Fitness Guru status. Michelle is a mother of 4, author, fitness professional and a motivational speaker/coach who studied Exercise Science and Nutrition at North Dakota State University. Michelle, her husband, Travis and children live in Gravette, AR.
You can donate by selecting the “Click Here to Sponsor Me” link. Our efforts will help set the pace in the fight against diabetes.

Help Make a Difference!

No matter how small or large, your generous gift will help improve the lives of nearly 29 million Americans who suffer from diabetes, in the hope that future generations can live in a world without this disease. Together, we can all make a difference!

Thank you for making a generous contribution to this cause that is so important to me!

Want to buy tickets or a table to the event?

https://donations.diabetes.org…Tickets&id=43621

or

Contact Krista Coffee at kcoffee@diabetes.org

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Sweet Mother’s Day

Happy Mother’s Day to all the MOMMAs I know.  Your sacrifices are awe-inspiring  and unconditional love is forever astonishing.  May God Bless you today and always! “The Lord watches over you. The Lord is like a shade tree at your right hand. The sun won’t harm you during the day. The moon won’t harm you during the night. The Lord will keep you from every kind of harm. He will watch over your life. The Lord will watch over your life no matter where you go, both now and forever.” (Psalm 121:1-8, NIRV)

I feel bad that I’ve been a bit MIA the past few days…I’ve been spending less time on the computer and more time CLEANING, lol! Yesterday we attacked the shop where Travis does his woodworking. It’s is a super mess, but already better.   He’s got to finish it up some today.  BUT after that we plan to build some FIRES.  It’s our tradition on MOTHERS DAY TO BURN IT  DOWN!! WHOOHOOO!!

Today, I got to sleep in a bit.  But now I’m prepping for my workout.  I’ve been doing well to get in my fasted biking and it’s been getting easier. HOWEVER, I have not been pushing it as fast as I did the first day.  My RPMs have been in the mid 60’s instead of low 70’s because I’ve been multi tasking.  Practicing singing and learning a monologue during the 20 mins– so I can’t push it too hard and do both, lol!  I actually think today I’ll get my lifting workout done and then bike. I have chest/triceps, and the LaCroix to do and then I’ll bike for 20.

Now for my weight update. Well…I started up taking L-glutamine again about 2 weeks ago and HOLY COW it makes me retain water like crazy!!  2 days ago I was UP 5 pounds from it, I decided I can’t handle it and stopped taking it yesterday. Already the water is shedding…I am now at 131 and hope it’ll be off within the week.  I’m wondering if the kind/brand/form of L-glutamine was crappy because in the past my body had not responded like that.  We’ll see, but for now, I’ll stick to my NO2 and Creatine, but no L-glutamine.

My workouts for the past few days:

Saturday: bike 23mins fasted; afternoon back, bi, shoulders + treadmill intervals +Cleaned shed for at least 4 hours Friday: Legs +Ham- plus cleaned all day! Thursday: Shopping with Travis (It was EXHAUSTING); 6 pack of PEPSI

Wednesday: 40mins fasted bike; Trail hills run +2 sprints

I’m a day behind on my POA, so I’ll shift just shift them forward a day:

Sun May 11 Day 6 FASTED BIKE 20min;Chest 6-pack of LaCroix ab routine

Mon May 12 Day 7 Legs the “BLT” Butt workout

Tue May 13 Day 8 FASTED BIKE 20min;Back, Run Upper Body- Slim Chick Pink Buffing

Wed May 14 Day 9 FASTED BIKE 20min;Legs Lower Body- Slim Chick Pink Buffing

Thurs May 15 Day 10 FASTED BIKE 20min;Chest, Run Abs/Booty- Slim Chick Pink Buffing

Hope you have a wonderful SPIRIT filled day 11 of Every Day in May and get to enjoy some yummy GREENS today!  I’ll have some asparagus in my stir fry veggies and I’m going t eat some extra celery, yellow and red peppers.  YUMMY!

Love you!

-Michelle

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Miss You!

Holy Cow, I miss you all sooooo much!! I have been the busiest that I can remember this week! I have a million and 1 things going on, it’s been fun and great, but has left me with NO time or energy to be able to spend on the computer with you!

Just to update ya, I’ve been filming my movie “phone in the attic”…the past 3 days I was STRIPPER DIEDRA– which means a ton of dance practice, wearing hells, awkward moments and limited clothing.

The 2 days prior to day that I was LOVER DIEDRA, filming a very flirty scene and a bedroom scene— HOTTTT!!!

Previous to that I was BAD DIEDRA who loves to do evil! I can’t reveal the secrets  of that portion of the movie, But let’s just say it includes Blood, suspense and FIGHTS!!

 

It’s been a TON OF WORK!!

In addition to that I’ve become a GREAT Aunt for the fist time, I’ve helped celebrate my MIL’s 70th birthday, I’ve had a bunch of remodeling work done on my house, worked on my taxes and also today I’m helping my soon to be SIL shop for a wedding dress while her an my BIL are in town from MN for the weekend~ Add to the mix 4 kids, a DH and a Puppy all wanting my attention too!

I have missed a few workouts, but am keeping up some running, and I consider much of my “activities” as workouts!

Gotta go get caught up a bit on my emails!

Love ya, Ellie (DIEDRA)

Here’s some FRIDAY HOTTIE eye candy for you– Travis Femmel from the show “Vikings”

The Key to your Motivation is to Encourage others!

HIF

HIF!!

Hormone Induced Failure…yep I got it at the moment.  It’s okay, it’s just temporary

I did workout today, it was just a crappy one~ tomorrow morning I will have to try it again!!

Got in about 35mins in the upright bike then ran for 12 mins really slow and did a super tiny lifting workout– then ate a piece of pizza and a couple crusts with butter and honey. 

 

THE GOOD NEWS is I got 2 really cool NEW Business things in the works. A YouTube partnership and a possible product endorsement!! Add that to several other irons in the fire that GOD simple dropped in my lap…HOLY COW HE ROCKS!!

 

For now I’m off to take a shower~

Love,

Ellie

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Recovered?

Holy cow! I am not quite sure i am recovered from Vegas yet???  I apparently was expending a lot of energy over the weekend, lol! Which by the way I’ve been putting together a “vegas recap” blog and should have it complete today!

 

I spent yesterday catching up on work, cleaning, laundry and took in a bit of sun, since it was the last day of it for the week.  My workout yesterday was Legs: Squats- high set was 155 x10 hip twists Bulgarians- high set was 30# db’s–holy cow that was hard! Knee Extensions Hip lifts Standing hip ups Hip circles Butt Pops

Knee ups on roman chair

I had our booty contest on my mind during the workout– I’ll demo some of the moves during the contest for you~ The song “Sexy Bit$#” was playing on my Ipod when I too my #workoutproof pic, can you tell?

I ended up having to cut the workout short- I had to get to the post office before it closed. BY THE WAY! if you won a shirt in the S2S contest, please message me your address and what shirt you want.

 

Then it was off to the races– guitar lessons, wal-mart, more cooking and cleaning in time for Hubby to get home from a work trip (he was in MN yesterday)…Once he was home, I cuddled up with him to CELEBRATE his successful trip — my hubby is such a great provider for us!

 

 

Today I slept in until 9am~ crazy! I am still beat!  Anyhow, my little TIA was home sick on a day she was suppose to celebrate her benchmark success with a “walk to sonic”…since she missed I picked her up and we “drove to sonic”

 

After I got her back to the school I hit the gym

My workout today was Back (and shoulders and biceps and as always ABS!):

 

Lat pulls

75×10 90x10x3 Rows 75×10 90x10x3 Calf Raises

70x15x4 (various foot positions) Knee ups on bench

25 reps x2 sets– + finished with single leg on second set T-bar row machine (never done this one b4) 45x10x3sets One arm lat rows 40’sx10x3sets Bent over lateral raises– super focused on rear delts 10’sx10x2 12’sx10 Hammer Curls 20’sx15 25’sx10 Shoulder press machine 60×10 frontward + 60x 10 backwards 75x10x2 90×10

Lower back extensions with booty focus- 2 sets

 

Then cardio– working on my VO2max– Recumbent bike 23mins with about 4 more intense intervals of 1 min; 30 seconds; 1:20 and 1min

Then elliptical- forward and backward intervals for 20 mins- first half at level 5; second half at level 6

 

I plan to run on the treadmill after my food digests @ about 4pm-

I got some new shoes!! Actually 2 pair~ wore the white and hot pink ones today:

 

What is your goal for May? workout daily? quit the dessert habit? build shapely muscle? lose weight? …My goal for may is to fuel my body for my running/track workouts and forget about the SCALE– this month is all about PERFORMANCE!  Diet is always a hard item for me– partly because I can’t eat many carbs and I’m always trying to “walk the line” of getting enough, but not too many.  Anyhow it’s my focus for May
Today I’ve had 4 eggs over easy cooked in butter 1 cutie
2cups coffee with half and half
1 tater tot and 1 mozzarella stick– took Tia to lunch
3 large straw berries large chicken salad: Romain, spinach, pea pods, carrot, cashews, shredded sharp cheddar and ranch dressing
Gotta go get a bit more work caught up on and finish my Vegas recap post–
Keep up the great focus!!
Love,
Michelle

Do Over

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

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

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

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

Warm up bike 11mins

push ups- perfect pushups 15repsx3 sets

Flat bench DB Flys- 30’s x10x3 sets

DB Lat Rows- 30x10x1set, 40x10x2sets

Bent over Rows- 95x10x3sets

Standing Shoulder press 45x10x3sets

Bicep Curls- 45x10x2sets

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

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

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

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

Hope your day is GREAT!!

Love, Michelle

  The Key to your Motivation is to Encourage others!

11 days to Go!!

11 days to go…

Holy cow!! we are at the halfway point of our 21 days!!
I certainly hope you are progressing nicely and having small victories daily towards breaking and making your habits.
Staying engaged and focused is vital- be sure to check in and update us on your progress
in the rally room.

Today’s post is located here:
http://therallyroom.com/node/51874

I had a super workout today!! & It is DH’s Birthday!!

Here is my workout today

Today I did go and workout and DH joined me for some of it 🙂

r-bike warm up
Shoulders
Shoulder press machine-
40 x 10 regular
40x 10 backwards
60 80 90 x10 regular

Barbell shoulder press
40×10
50x10x2

Lat machine
80,90,110×10

Free Motion Lat
80,80,90×10

EZ bar curls
40,50,50×10
free motion curls
25,35×10
concetration curls w/same machine
30×10
rotator cuff
10x10x2
Bent over lat raises
12.5x10x2

Cable curls (wide)
25, 303, 35×10

Then rode the upright bike for 10 min…didn’t want to wear myself down after being sick

Now I am going to get ready for a DATE!!! I am so excited!!
-Michelle

~~~~

11 Days to GO…EXTRA!!

BuffMother's picture

Wed, 2012/02/15 – 7:15am — BuffMother

11 days left on our 21 day journey— can you believe we are already at the halfway point?

A great idea to help you on your eating habits is to Cook EXTRA food….more food than you’ll eat. I usually make two or three servings extra of what I am about to eat. This cuts down on time that you spend on cooking and you’ll have to do less washing up in general. Plus, it’s good to have healthy food on hand for a quick reheat.

Your task today is to do just that– cook or prep at least 3 meals for the next day or 2.  Some ideas are an extra green salad, cutting up carrots, celery, or other veggies, Chicken with rice, steak with sweet potatos, etc…  Preparation to succeed with your eating takes a bit of time, but the benefits are worth it!

Workouts for today:

Beginner Level:
walk 20 mins

Experienced Level:
lift back

 

BACK, BICEPS, SHOULDERS
Pull-ups (assisted)
3×8-10
Upright rows
3×8-10
Rows
3×6-8
DB Bicep curls
3×6-8
Lat pull downs
3×6-8
Bent over lateral raises
3×6-8
Standing DB W-Military
3xfailure
Crunches 3×15 slow
Barbell bicep curls
3×8-10
Knee Ups- to front and sides
Other ABS-

 

Keep pressing on, we are halfway through– Time to FINISH STRONG!!
-Michelle