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POA Week #6

Yesterday I didn’t get in my lifting as I had hoped, but that’s okay because I DID have a super hard run and got in 100 lunges

6 to Sexy~ day 35: Final week #6 Challenge: Lunges

POA:

Mon- 10am bike 20 mins; 2-3pm Back/Shoulder/Bicep lifting +100 lunges + ABS!

 

Tue- weigh in day for the finish of my 4 week dietbet.com morning fasted hills run and bike + whatever else I need to do to hit weight- shouldn’t be too hard since I am at 132.2 today (need to get to 130.9), SWEAT IT OUT, like a fighter trying to make weigh in,  lol!; afternoon- Chest/Triceps + lunges and ABS

 

Wed- LEGS! Abs and lunges (no Cardio!!-best part of leg day)

 

Thurs- morning bike; Back/Sh/Biceps and I’d love to get to the track for SPRINTS! +lunges

 

Fri-Morning bike; Chest/triceps + lunges and abs

 

Sat- Intervals or Long run again lunges and abs

Sun- LEGS and lunges

 

The focus is to keep pushing hard on my running and get in 6 good lifting workouts too!  I am leaning up for sure, excited to take my new measurements and pics for the end of the 6 to sexy.

 

Other things that are going on here include my DD’s Tia and Layla joined BB this year. They have their first practice on Tues night, gotta run to Rogers with them tomorrow afternoon to buy shoes and shorts and sports bras PLUS costumes for Friday.

 

My son has a BIG football game against Shiloh this week, they are a private school here who can sorta “recruit” football players…so they are typically very good.

 

Here’s my bikini pic for day #7….It was 85 outside. HOTT!!

Let’s have a killer week #6!!

-Michelle

p.s. if you ever visit my BuffMother Page on facebook, realize that I allow the chaos to go on there for Marketing purposes.  Rude people, Perverts and Idiots abound, but I DO reach many for good! The goal is help others realize they can be fit and healthy.

 

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

2012 Interesting Stuff

2012 my goal was to “delve in 2012″~ And that I did!!  I experienced life in a very different way than any others.  My first year living on a “farm”– I guess it’s more of a ranch

Jan-I learned how to build and use fire as a way to “work” my land; Started working out with my son after school…it was good bonding time

Feb- I started running “hills” on my land oh they are killer and awesome at the same time!! My twins turned 9!!

March- I experienced real “skiing” for the first in Keystone with my dear friend Sherry

April-I learned to love to workout at home

May- Ran a Warrior Dash Race for the first and last time– had a blast with my Team BuffMother Friends!!

June- DD Layla had a bad couple weeks- her appendix burst and then she got bit by a dog 🙁 had a “stay-cation” with my Hubby on the Ranch; Got my first gun- a Walther P-22 hand gun Shot a snake with my gun- my first “kill” with it

July- Flew to MN to pick up my kids from MN– Drove them home…what a long drive! My Oldest child, my son turned 13~ Travis and I took our conceal to carry class

August- Our 19th wedding anniversary on which we celebrated with fire, and armadillo hunting (we shot 3 that night)

September-I started tennis lessons

October- went to Dallas and to MN for the weddings of my 2 ring bearers- my nephew and brother

November- Thanksgiving and then the anniversary of our MOVE to the country– wow!! We have so much to be thankful for!

December- My DD Gracie had a rough month- braces, oral surgery and then the family (including her) got the flu.  The good news is she had a fun B-day.

michelle123112

 

Catch up~ Shine in 49: Day 28

Hi Ya!! So…I just wanted to catch you up a bit on some to the fun I’ve been having.

On Friday I got a facial, FINALLY!  Thank you miss Jennifer Yount 🙂 …. I am so MEAN to my skin it’s insane– so I needed to give it some LOVE! Here’s a pic I took afterward 🙂

 

Then, that night I got all dolled up with “Ferrah” hair to pick up my man from the airport. He’d been working hard all week in Florida– Here’s a pic I took then:

 

Then yesterday I was super stoked to brush hog– Yep I am a farmer at heart!!

Here’s a pic I took on my tractor:

 

Some of the other stuff I’ve been doing is messing around with my videos on you tube- I am still trying to figure out how my mac works.  I did manage to upload a few new videos here’s a couple for you that you may find helpful when it comes to SQUATTING form.

Front view…notice how much abs engage when squatting– great squatting= great abs!!

 

Last week’s recap:

M- Run hills 6 + 4 100M sprints afterward
T-Full Body Lifting @ gym with Gunner
W- Tennis with Gunner; 20 mins upright bike intervals
Th- Run hills with Layla 5 plus pulled cart up hill at end
F- full body lifting with extra squats and an upright bike interval workout for 20 mins
Sa- Short ab wheel+shoulder circuit
Su- PLAN: run 3 miles

Next week’s POA:
M-Full body lifting
T- Run hills + sprints
W- Full body lifting
Th-Run intervals
F- Full body lifting
Sa- run
Sun- short little lifting workout for about 11 mins- for biceps

I’m ready for week #5 in our Shine in 49 to get under way!! Can you believe we only have 3 more weeks??  We can do A LOT in that time!! Focus, Focus!!

Love ya’s,

Michelle

BEAT!

OH Man!! Was I BEAT after yesterday…Thank GOD I don’t have to go anywhere beside the gym today!!  I am enjoying the laid back quality of today.  Just me and my computer for a bit!

My day yesterday went well, but I didn’t get in my upper body workout. I did get my run done and stayed active most of my day with moving junk and MOWING!  I just wanted to get around the house a bit, but the Crazy mower was getting bogged down constantly- I had to clean it out and restart it over and over again!  I can’t wait to get a  riding one~ just have to get HUBBY to pull the trigger on it.  It’s gonna be “his” deal, not mine, lol!

Anyway, the kids are good– they have had benchmark testing all week.  So NO HOMEWORK!!! YAY!!  Silly Layla has lost her glasses AGAIN– If they don’t turn up today, I will have to get a new pair ordered ASAP.  She has really bad vision in one of her eyes– a muscle problem- so she’s supposed to “patch” her good eye in order to make the bad eye work.  Without glasses her good eye takes over even more– so…I must get her a pair.

The AC guy was supposed to come this morning—-  I guess that’s not gonna happen being that it’s past noon already.  I just hope they don’t decide to show up right at my “gym time”. -my downstairs AC isn’t working quite right– part of the time it doesn’t blow air thru the vents??

If you are still reading this, congrats, lol!! Blah, blah, blah— time to eat!

Talk to you later babes!!

-Michelle

I’m Back!

Hey!! I’m back from my ski trip to Keystone…it was an amazing time!  I skied 2 days, fell approximately 30 times and have only 1 bad bruise to show for it!! LOL!!  It was a great break from real life and now I am trying my hardest to “RE-ENTER” life at full speed— TOUGH to do!!

Anyhow, I came home a sick little girl and the mess that occurs when Daddy babysits for 4 days   Layla stayed home today and I spent the day catching up on work, cleaning, cooking, shopping, laundry and got in a good chest workout with my boy.

Time to call it a night…but TOMORROW, I start the clean eats challege with Ya’ll!  Whohoo!!

-Michelle

17 days to go…

17 days to go…
It’s amazing how almost everyone in our 21 day contest is focused improving on their diet!!
I love the determination and desire shown by you to eat better~ Congrats!! You are being a
great leader for your family!!

Today’s post is filled with tons of DIET info~
SEE BELOW

Be sure to ask questions…Team BuffMother is here to help!!

You can accelerate your results dramatically with just a few simple adjustments to your diet~
LET’s attack our diets these last 17 days of the contest!!

You can kick your habit!
Your friend,
Michelle

 

~~~~

17 days to Go…Diet info!

BuffMother's picture

Wed, 2012/02/08 – 6:03pm — BuffMother

17 days left…that’s slightly over 2 weeks left…TIME is ticking away!! Keep your focus~ you can kick the habit!!  Due to the fact so many of our bad habits are diet realted I’d thought I’d  share MY…

 

“21 Days: Kick the HABIT” CONTEST Diet :

A lot of results can happen in just 21 days of working out but if you really want to get results you need to FOCUS on your diet also.  For this contest I  have a “Daily Diet Focus” and OVERALL “5&5+” Diet goal~ feel free to join me!!

Here’s the details:

OVERALL “5&5+” Diet goal:

By “5&5+” I am referring to serving guidelines- let’s put are focus on what TO Eat in a day vs. What NOT to eat:

5 proteins servings daily
AND
5 Fruits and veggies

+Plus FAT = what ever FATS come with those proteins, fruits and veggies (meat fats, dressings, oils, butter, etc…)

Don’t go overboard with “extra fats” and be WISE about your food choices- but PLEASE enjoy your food and fats in moderation. They are good for you and needed for a healthy body! (FYI- this 5&5+ fits perfectly into my hormonal timing diet recommendations for buffing …more info on that is in my books) chef

Like I said- “FOCUS on what we CAN EAT vs. what we can’t- FOCUS on Solutions!!!”

***NOTES ABOUT CARB INTAKE***

5 fruits/Veggies is the goal- CARBS are in many fruits and many veggies

it’s up to you on how few carbs you get in by the selections you make-

In an optimal weight loss “buffing” style diet (the 5-3-3-3)- you’d want about 3 of the choices to be CARB based (like fruit or complex carb veggies like sweet potatoes, etc..) and the other 2 from greens

BUT PLEASE let’s keep this simple! If you focus on 5 Proteins &5 fruit/veggies + the accompanying Fats you will lose weight!

~~~~~

Your “TASK” for today is to make a solid HEALHTY Protein, FRUIT and VEGGIE filled shopping list~ Make it your goal to hit the store just once this upcoming week– You’ll save tons of time, energy and life will honestly be less stressful for your entire family!

Today’s workout options- one for Beginner level and one for Experience are as follows:

Beginner-

Lift Upper Body and a 5 min walk

 

Wall Push ups- 3 sets of 15 reps (take 1 minute between each set)
Bent over DB Rows- for your back
3sets of 10 reps (3×10) with 1 min rest between sets
Chair dips- for your triceps/upper arm
3×10
Shoulder press- for your shoulders
3×8-10
Bicep curls- for your arms
3×10
MORE Wall push ups- for your chest
3x 10
lateral shoulder raises
3x 10

Finish with a 5 minute walk outside or on the treadmill 🙂

OR…

Experienced-

Lift Chest followed by a 11 interval workout

 

Bench Press
4×10, 8, 6, 10 take 2 minutes between heavier sets–challenge yourself!
Incline Chest Press
4×10, 8, 6, 10
 Incline Flys
3×8
Assisted Dips- or unassisted if you can!
2xfailure
Barbell Tricep Extensions (skull crushers)
4×10, 8, 6, 10
Cable Tricep pulldown
3×8

Intervals (any mode- meaning, you can run, do elliptical, bike, jumprope, dance, etc…): warm up 3 mins; increase intensity/speed  on odd mins 4, 6, 8, 10 and recover on even minutes 5.7.9… 11 minutes is done fast!!

Keep your focus on diet this weekend-Don’t backslike!!

You are KICKING your HABIT!!

-Michelle

MB Blog: 17 days to GO~ My Diet- day 5

BuffMother's picture

Fri, 2012/02/10 – 6:55pm — BuffMother

We have 17 days to go…diet info here: http://therallyroom.com/node/51780

Diet is a constant work in progress for me…It is an area where I am always learning, tweaking and striving to find balance.

The BEST results I’ve had with dieting come when I use “elimination rules”, for instance: no dairy, no gluten, no carbonation, etc…

I then follow up those rules with filling my mind with the foods I can eat vs. not eat.  Brainstorming for “allowed” foods, possible recipies and shopping lists helps me keep the focus on the positives of my diet vs. CRAVING those foods I’ve eliminated.

Here are some of the foods I’ve been eating a lot of recently:

Protiens: eggs, hamburger, roast, salmon, chicken, whey protein powder
Carbs: oranges, apples, carrots, sweet potatoes, sauces- honey mustard, bbq, tomoto soup (tomotoes are greens unless processed like in soup )
Fats: almonds, olives, cooking oils, dressings for salad, butter, meat fats
Greens: lettuce, peppers, cucumbers, brocolli slaw, frozen stir-fry mixes, salsa, v8

I must admit, I had a couple slips on my road to breaking the “junk carb” habit at the birthday party for the twins on Thursday…but I’m back to fully engaged and comitted today!

I am comitted to fueling my body to be it’s BEST!

Happy Friday to you!!

-Michelle

~~~

EMAIL for day 5; 17 days to GO!!

BuffMother's picture

Sat, 2012/02/11 – 11:52am — BuffMother

It’s amazing how almost everyone in our 21 day contest is focused improving on their diet!!
I love the determination and desire shown by you to eat better~ Congrats!! You are being a
great leader for your family!!

Today’s post is filled with tons of DIET info~
http://therallyroom.com/node/51780

Be sure to ask questions…Team BuffMother is here to help!!

You can accelerate your results dramatically with just a few simple adjustments to your diet~
LET’s attack our diets these last 17 days of the contest!!

You can kick your habit!
Your friend,
Michelle

Wild Times Ahead!

I am very excited for the next several months, but it will be WILD Ride!!!
  1. My first football game is May 7th.  I am excited but very nervous for it.  Hopefully it will be worth all the effort.
  2. My girls are in soccer, so tons of time at the fields are in store for May.
  3. My son’s spring football will start heating up this month.
  4. I have some major spring cleaning and work that needs to be completed on my home before the kids get out of school for summer.
  5. And of course it’s BUSY season for fitness meaning my workload is only going to get crazier!!  I love that part of my life most, but none the less it will be wild!!
    AND….
  6. I have just a couple months left until my Birthday- so my annual Birthday challenge needs to start and I want you with me on it!! NEXT Monday is the Start date for our next 6 week BuffMother! transformation contest…I’m not sure what to call it, can you help me?~
Here are some of mine- “Six to Swagger”; “6 weeks Swimsuit Countdown”: “Svelte in 6”; “Stunning in Six”…Please share your ideas ♥

 

The contest will be all about getting you ready to wear your summer shorts, skirts and swim suits!!  We’ll rally together through the internet and other modes to stay focused, motivated and effective with our workouts!!

I’ll be giving you more details soon!!

WHOHOO!! I am so excited!! cheerleaders

To recap my EASTER…we had some amazing family bonding time despite the nast RAIN and STORMS we’ve been dealing with since Thursday!  The biggest thing we missed out on was an EASTER EGG hunt. Crying  My little Layla was very sad about it.

As for workouts I had none except for a little hike on Saturday.
I probably needed the couple days off as my body feels good, yet is YEARNING for some excercise today.  My POA for the week is as follows:
 

M-Legs and 20 mins steady cardio (not running)
T- Upper body and run intervals
W- run outside (am); Football Practice (pm)
Th-off
F-Legs
Sa-Upper body and run intervals
Sun- Football Practice (3 hours)

I’m boosting, so the plan is to lift heavy.  I’ll also add in some route running/catching, abs and speed drills.

We’ll I must go now, I have a noon appointment and then after that a DATE with the squat rack.

Toodles!!

-Michelle

Time Management March

“Time management MARCH!” will be my theme for the upcoming month.  Why you ask??  Well, I am in a tish of a funk today…I think it’s a combo of colder weather, a messy house and frustration with having too much work that needs to be done (namely TAXES) that I can’t seem to get it done!  Time is just flying by every day with “busy-ness” and before I know it another weekend is here.  I love weekends but really need more productive work days!  I need to focus on my time management for March!

The past 2 days were crazy busy- GO, GO, GO!!  I enjoyed yesterday so much, getting my hair lighter was so awesome! And then the girls had dance and the twin’s muscical production for school.  Tia and Layla were so cute!!  I could tell Tia was nervous, she even mentioned that in the afternoon’s production she was so nervous she got sweaty, lol!!  Layla on the other hand is a PERFORMER- Holy Cow!! that girl lights up on stage like no one I’ve ever known!!  I can’t wait to see her shine on stage more in the future.

So, yesterday I was strapped for time and skipped lifting legs (which I have not done since last Saturday) and I opted to run on the tready instead.  I warmed up with 15 mins on the R-bike and then hit the tready.  It was a decent run, my best in awhile- but I’d way rather run outside!  I went for 20 mins- 6 intervals @ 9mph, 2 @8mph- easy minutes at 6mph total distance- 2.35 average speed: 7.2mph cals  burned- 300

Today I met up with Emily (my photog) for our week #5 “workout with someone” challenge- We lifted upper body as a PUSH/PULL workout.  She may join my gym 🙂  That would be fun!!!

Time to go shower, clean and get ready for the kids to be home~

Have a great FRIDAY!!

-Michelle

Live It!

Hey, Hey, Hey!! it’s that time again!! Time for a 10 week Official BuffMother! contest!!!

I’ll be posting more details within the day in the BuffMother Rally Room, here and on Facebook!! GET READY!!

So…Last night we went to the movies : “Monday night Movie time” with the family was a great experience.  The 3 girls went to Narnia while Travis, Gunner and I saw “True Grit” a cowboy movie with Jeff Bridges and Matt Damon.  It was a fun movie!  And the girls really liked Narnia~

In the recent weeks here are some of the movies (with my ratings as grades) that we’ve watched:

True Grit: A-

the Town: B

The other Boleyn Girl: B+

Inception: C

The American: C+

A-Team: B

Today, my mind was set free…by my amazing husband.   We had a great talk;  He really helped me through some mental barriers…. having a man like Travis to help me work through my stress is so awesome.  It’s truly amazing how much freedom and peace leaning on him has provided!! I’m done stressing~ I’m ready to LIVE it!!

My little Layla is home sick with a fever and a bit of a cough + sore throat.  I hope she recovers without having to make a trip to the Doctor.  My workout will be an at home version of legs.  I think I’ll hit it hard around 1:45 🙂  Until then I have to get our contest “announced” and do a bit of paperwork, bills and housework.

Have a productive, peaceful day!!

LIVE IT!!

-Michelle

Been Relaxing ~ LOVING it!!

I’ve Been Relaxing the past couple days and LOVING it!  By relaxing I mean doing less than my ususal, but I still keep busy.  Cooking, Cleanning, Laundry, Shopping and Spending time online seem to be a part of even my RELAXING days. Hubby had been outta town last week—It’s so GREAT to have him home and have him town all next week!!  My Girls have been playing nicely with each other and Gunner’s been visitng at a couple friends…What a nice weekend!

Along with relaxing we spent time watching football and the TUF Finals.  We also went to ACADEMY again…it’s got to be my new favoirite store! LOL!  I got some fun stuff- 2 ligthweight jackets- one hoodie and an awesome underarmour jacket, a hula hoop, an aerobie frisbee and a pair of football receiver gloves.  FUN!!  If you can’t tell…I love PLAYING and am a total tomboy!  I just love sports! 

I also got in a decent leg workout….I say decent because I had to be wary of my sciatica- it’s bothering me a little bit again. So I was careful how much and what I did.

Warm up 10 mins
Squats high sets 3×155
Deads- just up to 95# to be safe
Leg Extensions
45degree hack squats
Walking lunges
Abs

BTW- to catch up…Friday I did play catch with the baseball and foot ball with Gunner and Gracie a little too, I ran around the block 1 time with Layla and I danced for at least 30 mins- I wonder if that was what irritated my sciatica?

This next week I’m gonna focus harder on my diet (I am joining Theresa with her no dairy, no gluten focus for my diet) and trying to get in some intervals.  I feel like my fitness level is getting better and now that my ININTIAL “re-entry” soreness is over, I should hacv the energy to able to add  intervals  to my scheduel.

POA=

Sun- off
Mon-Back, Sh, Biceps
Tue-Chest, Tris, intervals
Wed-Legs
Thurs-off
Fri-Upper body- intervals
Sa-Legs
Sun- off

Let’s have another STRONG WEEK!!

-Michelle