Archives

What is your point A? (starting point)

What is your point A?  Your starting point…are you a Pre-Beginner, Beginner, Experienced, Advanced or Elite runner?

  1. Pre-Beginner- couch potato, never workouts out, probably never has ran, may not be physically able yet
  2. Beginner- aspires to be in shape, walks, has never really run, but physically can a bit
  3. Experienced- has run in the past, or currently does a bit, but never super serious about it
  4. Advanced- has been a “runner” at some point, probably has been in a race or at least trained for one
  5. Elite- competitive runners, former track athlete, runs races and trains seriously


And What is your point B? what is your GOAL?

Legs finally…

I honestly don’t know what my deal is with the NEW YEAR…It takes me several days if not weeks after the 1st of the year to get my booty going.  Today, I think I finally did literally and figuratively with a good booty workout!

Warm up bike,  and Jumpstart exercise for today of CHEST PRESS ON BALL 20’sx10x3sets
Conventional Dead lifts 95x10x2sets
Squats 45×10 warm up, 135x10x3
Romainian Dead lifts 135×2
Hip Thrusts BW 10 both-10 each, 135x10x3sets
Knee Extensions (knees been bothering me a bit again– gotta do these to keep it happy!) 115×15
Calf Raises BWx15x2
ABS Between sets hip twists, piked glute raise and a big set of 30 bicep curls x45#

I also did a fun little video about speaking positive– I need to practice this more myself!!

If you are like me an a bit slow on getting your resolutions started, realize it’s all about taking baby steps and it starts in your mind.  Speak that into your life and soon you’ll find that you are taking action!!

Get Buff!! ~Michelle

BELIEVE!! (week 05 coaching topic)

This week’s coaching topic is about Belief!! We all have things we believe deeply in.  I challenge you to increase your BELIEF level this week!! You need to BELIEVE!
In this video I assign a “homework” task for you…
EACH DAY THIS WEEK WRITE AN “I BELIEVE…” STATEMENT IN YOUR JOURNAL DAILY!
Here’s the video:

 

A few of my Beliefs:

~I believe… in Jesus! My Christian Testimony

~I believe… I LOVE YOU ALL!! It is fun to have such great friends like you~ and it is really fun to realize I truly LOVE YOU!!

~I believe… thistles have beautiful flowers  Isn’t that amazing…that a horrible icky weed like thistles can have VERY beautiful flowers?! I was running outside today around the yet to be built area of our neighborhood and the lots were full of TALL thistles…and noticed how pretty the purple flowers were on them. God probably made them that way as a reminder that even things (or people) in life that poke us, hurt us, stick us, cut us, etc…. still can produce beautiful flowers!!

~I believe… in the power of REST! In looking back at this week, I had a GREAT one. I took a couple extra days “off” of working out, but made my workout days count and It was great despite it is usually one of my roughest hormonal times (c-days: 19, 20, 21, 22) of the month!!! I am pumped about it~ I followed my own advice and RESTED more than I usually let myself REST and it keep myself HAPPY, unstressed, productive, loving, patient and healthy! In addition to the rest I was a good girl about taking my “boosting” supplements and they always help with keeping my hormones balanced. Soooo, I feel great! and ready to hit my LEG workout today HARD and have another super week of Boosting!!

~I believe… in Adrenalin~ I love thrills and wild rides- watching wild fight, wild sports etc…I am an adrenalin junkie and I’m excited for the adrenalin to come this week!

~I believe… in PURPOSE. WE ALL have a purpose for our lives…do you have a vision of what your’s is? I know mine…it is to HELP WOMEN- as simple as that! I’d like to help every woman in the world have HOPE- I want to share the message that YOU have the power to change YOUR body, life and legacy.Does that sound do-able? LOL! I BELIEVE it is!!Now, I have not always had this VISION for my PURPOSE…it has taken time, effort and GOD’s timing to reveal it in my life. I’ve only had a CLEAR VISION for my purpose for the past 2-3 years. Until then I was searching and honestly more than a little frustrated…I had an uneasy feeling, I knew I was supposed to do something, but WHAT??I really believe that God put me through every part of my life for a reason…even the bad parts. I now see how things that seemed bad at the moment, have turned to work for my favor NOW. I’ve also gained a ton of WISDOM through my struggles and my triumphs. Without the past 32 years of my life I wouldn’t be me and I wouldn’t be ready to attack my PURPOSE.A couple books that helped me in finding my purpose are: the BIBLE, “Reduce me to LOVE” by Joyce Meyer and “The Prayer of Jabez” by Bruce Wilkinson Keep on Believing and keep striving towards your PURPOSE…YOU HAVE ONE!!

~I believe…in PAIN without it we don’t know the joy of being pain free, lol!
NO PAIN, NO GAIN is also true~ if you want results you have to push into some pain…lactic acid pain, the pain of sacrifice, the pain of having to take ANOTHER shower! ON AND ON…. PAIN is an important part of life!I
~I believe… To WIN no one needs to LOSE~I read that statement somewhere last week…and it STRUCK me! I am very competitive, and LOVE to WIN…AND I also LOVE seeing others win. HOWEVER, there are times when I catch myself in a contest with someone wishing that they would LOSE~so I can WIN. I DON’T want to EVER think that way.
That’s why I LOVE that no one has to lose in order for ME to win!! We can all win~ woohoo! WooHoo!

~I believe… in leading by my actions…case in point my workout today. I don’t ask my clients to do anything I am unwilling to do myself. SOOOO…Since, I am on the same workout schedule as one of my clients LISA of NE, I decided to do the same workout as her today. The friendly “competition” really helped push me to excel and be relentless! Thanks LISA!
~I believe… my day was a good one! I am rather sore…I guess that’s what happens when you don’t workout for a week or so, lol!

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

Some GREAT Belief Quotes:

Mark 11:23,24 Jesus said ” I tell you the truth, if anyone says to this Mountain, ‘Go throw yourself into the sea’ and does not doubt in his heart but believes that what he says will happen, it will be done for him. Therefore, I tell you, whatever you ask for in prayer, believe that you have received it and it will be yours.”
“You’ve got to believe you’ve got it, before you get it”- Joyce Meyer

“As long as people believe in absurdities, they will continue to commit atrocities.” -Voltaire

“When someone shows you who they are, believe them the first time.”-Oprah

“God didn’t have time to make a nobody, only a somebody.I believe that each of us has God-given talents within us waiting to be brought to fruition.”~Mary Kay Ash

“Four things for success: work and pray, think and believe.”
-Norman Vincent Peale

“You can do it if you believe you can!”-Napoleon Hill

Keep on Believing Ladies~
LOVE,
Michelle

Experienced Boosting Leg workout in detail with Video

I’ve had a ton of requests for more workout videos demonstrating an actual workout for an experienced level lifter who is in their BOOSTING phase.  The Boosting phase is all about lifting HEAVY with good recovery between sets.  The goal is to take about 2 minutes between each set.

SSS live workout: Experienced Boosting Legs

 

Experienced Boosting Legs (ph 3 log)

Lift Lower Body

LEGS
Squats
4 sets total×10, 8, 6, 10
Bulgarians
3×8-quads
Pliet Butt Squats
3×10-glutes/hams
Knee Extensions
4 sets total ×10, 8, 6, 10
Leg Curls (NOTE- I substituted DEAD LIFTS)
4 sets total ×10, 8, 6, 10
Walking Lunges- go HEAVY
2×10-15 -butt focus
Calf Raises
3×10

Videos- of this workout

Part 1- Squats

Bulgarians

Part 2- Pliet Butt Squats

Part 3-Knee Extensions

Part 4- Dead Lifts

Walking Lunges- do these with holding DB’s

and…

Calf Raises

www.dietbet.com/buffmother

First off, I need to say Happy birthday to Darcie!!  TEAM BuffMother would be totally different without you– I appreciate you so much and am so glad God brought you into my life.  I hope your day and year are amazing!!

 

Next, I wanted to just give you a “sickness” update. I am still on the mend. Probably at about 85% healthy. My lungs and nose are still a bit stuffy– and energy levels  are not at their normal just yet. Hoping that by mid week I’ll be feeling better.

 

Thirdly, I recorded a video today about my new Diet bet

 

Fourthly, I also recorded a video about Gym Angel Energy Angel…

https://fbcdn-sphotos-h-a.akam…a4733d224ca126462fa8

 

 

Fifthly, I’ve decided to start training clients “in the gym”…working on my POA for that.  I’m excited about it though.  I’ll post more info about it soon!!

 

Anyhow, I rode bike this morning, but I’m taking today off lifting workouts. I need to HEAL UP from leg workout on Saturday and knock this flu out for good!

 

Here’s my POA for the week:

M- Bike 20 mins

T- Bike 20 mins/Back lifting

W- Chest lifting and easy run

Th- Bike 20 mins and Legs

Fri- Run

Sat- Back/Sh/Biceps

Sun- run

 

Abs daily in prep for FAB ABS FEB!! WE start the 2nd on DietBet.com/BuffMother and here in the Rally Room (www.TeamBuffMother.com)

 

Let’s have a great HEALTHY week!!

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Last day of school!

Pretty please support me with a like for Gym Angel…I am a spokes-model and Sponsored Athlete for the brand. THANKS for the love <3 <3 xoxox https://www.facebook.com/GymAngelbrand

 

Michele Allen, Danielle Kiker and Angela Ellefson are our ANGELIC picture/tags contest winners
Congrats ladies!

 

My day yesterday was super busy! I got a lot done, but more to do today (I so need a solid TO DO list) while the kids finish up school before Christmas.  I got a good back, shoulder, bicep and interval run done yesterday…plus an additional 25 mins of bike.

 

Today, I’ll do my morning bike and chest/triceps.  I am really sore from my leg workout a couple days ago, so no intervals will be a nice treat!

 

 

Can you believe there are just 13 Days left in 2014?

~ Friday
Today’s suggested workout-
The BLT: http://youtu.be/S5L9g7-afs0

Repeat this circuit 4 times
1) “B”- Booty Pops: Stand with all your weight on on leg with knee slightly bent, bend leg a bit more and push up through your heel to contract booty as you return to start position. Do 10 reps each side; alternating starting leg with each set.
2) “L”- Lunge: Forward lunge pushing up and back to starting position alternating legs 10 total (5per leg).
3) “T”- Twirl: Stand with feet in a wide stance and Twirl your hips in a big circle- do 5 clockwise followed by 5 counterclockwise. Alternate starting direction with each set.

Today’s Diet Challenge~
Eat cauliflower or asparagus. Eating a variety of foods is more important that you may think. Don’t get in a rut, try something new! How about cauliflower or asparagus? If they are staples, go for something more exotic! Greens are packed with fiber, vitamins, and minerals which help your body’s detox process. Be sure to add them to your shopping list and then EAT them!

Today’s Personal Challenge~
Friendly Friday!! Let’s strive to be extra friendly today:
• Smile more and make eye contact with people…it’s OKAY!
• Say HI to everyone you cross paths with
• Break the ice, introduce yourself; be conversational
• Lend a Helping HAND; open doors; offer to help carry something for someone, etc….
• Comment on a Friend’s Blog
• Send some e-mails or private message
• Call a friend, acquaintance, family member or even and ENEMY, lol!
• Text someone!
Just STRIVE to be EXTRA Friendly today!!! And HAVE FUN with it!!! You will be rewarded for planting those “energy seeds”

 

Time for me to roll!!

toodle, do!

-Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Feels Weird

It feels weird to not be “in” a contest right now.

If you feel like I do and want another contest to keep your MOJO high, be sure to check out my diet bet, we START 11-11 but join now so you are READY for weigh ins starting on the 9th. Sign up here: www.DietBet.com/BuffMother
Then also sign up for the mailing list here:
http://buffmother.com/dietbet-…others-hot-holidays/
I’ll send you a free 28 day workout plan plus helpful motivation to stay on task towards WINNING!

AND!! …Just wanted to encourage you to invite your friends! The game “MVP” is awarded to who invites the most…Starting Wednesday thru the 11th I’ll be giving daily prizes to the MVP ! INVITE, INVITE, INVITE

Just because I’m between contests it doesn’t mean I’m not working hard. I’ve still got to do my own final entry. It’s going to have to wait until later this week. Too much going on right now to get it done.

 

Here’s the info link if you missed it:

My Nostalgic post for today is about being “Miss Hawaiian Tropic FARGO, ND” twice… A free trip to Hawaii for DH and I in 1995 and again in 1997!! Both trips were a blast and laid the foundation for my current profession. 
I didn’t end up doing my leg workout last night, too tired and lazy. Hormones are starting to ramp up! Boosting is ON!
Instead of a POA, I’m going to post my workout goals for the week:
5 lifting workouts (at least 2 leg days); 4 fasted biking days (at least 20mins each); 3 runs (a long, a treadmill intervals and a hills run)
To Do’s:
Send email about www.BuffMeals.com
Finish gathering testimonials for HT pills
Finish up some paperwork
Get taxes into accountant
Catch ya later ladies!!
-Michelle
Gotta go, pray for my tummy please, I’m hoping it’ll stop hurting soon!
Love,
Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Final Week Excitement

Alright, had a good day yesterday.  Worked on cleaning out the chicken coop and the shed.  What a mess!  Now that’s done, so today I’ve got to attack the garage some more. I’ve slowly been getting it cleared out for our “gym” it’s 2 steps forward, 1 step back as items keep finding their way back in to the space!

 

I’m in the final days of my www.dietbet.com game. Weigh in is on Monday or Tuesday and I have to be 130.9 to “win”…may have to cut some water weight, lol!! I refuse to LOSE, lol!

 

Yesterday I did my fasted cardio on the trampoline, it was fun and I am feeling it today in my joints a bit, so I’ll just bike today…. I also got in a decent leg workout yesterday afternoon. It wasn’t a full one due to still being sore from the previous one and feeling the effects of the trampoline

I did do:

Sissy Squats

Bulgarians

Squats (up to 155 for a set)

Some abs and hip stuff too

 

Last night, DD’s made cup cakes– I had an epic FAIL moment by eating 2 of them! WHAT?! seriously why did I do that??!!  Oh well today’s a new day and I have the following eats planned:

EggsProtein shake

Salad and Tuna

chicken lettuce wraps

 

For workouts today I’ve got bike for 20 mins; then later back, shoulders, biceps and a run + LUNGES on tap.  Feeling like I’m getting more fit every day! My runs have been much easier and am getting to the point to where I have to focus on PUSHING HARDER during them so I can keep improving vs. merely just putting one foot in-front of the other, lol! Bladder is getting better, so that’s good! I’m excited to have a good better week!

 

Our contest post for today: 6 to Sexy~ day 35: Final week #6 Challenge: Lunges

 

 

Time to roll on off the computer!

Love ya’s~

Michelle

p.s.

Do you think I’d look good in a CROWN like the Hobbit stewardess has one?? in this Most Epic Safety Video Ever Made! http://goo.gl/uYiF5J

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Couple of Videos

Just uploaded this video yesterday about “Causes and Cures for Belly Fat” #bellyfat #insulin #cortisol http://youtu.be/95dWZe9KwR4

Here’s a video of me squatting from yesterday

I had a really good workout day: 25 mins on the bike in the morning and then a leg workout at about 4pm
Warm up body-weight stuff
Dead lifts
95x10x2sets
Paired with laying side leg raises
20 reps each leg 2sets
Squats
My sets were 45×20 warm up, 135×10, 155×10 (seen here), 175×6, 155×10, 135×10
paired with weighted crunches on ball (15#DB)2sets
and some knee ups
then I did Bulgarians
holding 10# platesx10 reps; Holding 15#DB’s x10 reps
Plus did hip ups, knee extensions, around the wolds
More Dead LIfts
135x10x2 sets
1 more set laying side leg raises
Today is day 30 of our contest! amazing, just a dozen days to go…

So the “Date” with my son was a success! We went shopping and he got several shirts and 3 pairs of pants– unreal that he’s a size 32×34! Big little man!

We also went out to eat at TLC for our favorites Spicy Cesar salad and MR Smoked Sirloin- YUMMY! And his hair cut turned out really nice too!

AND I even got in a stellar workout after it. Ran hills, my best run of the month for sure and then lifted chest.

Bench

Tricep bench dips

lateral raises

knee ups

Some push ups

Saturday’s workout was 20 mins of bike this morning and a leg workout Sunday.

6 Daily Goals– that will be topics in my daily journal

  1. Cycle day- 3 feeling much better today!
  2. Weight- 132.0 today.  Nice to see it going back down…expecting an under 130 weigh in any day now!  I feel so much leaner, I’m getting excited to take measurements and my AFTER pics for the contest. 2 more weeks!!
  3. Sexy To do’s-  SEXY Saturday, so spending some extra time with DH is a must.  Also, I will get some more time OUTSIDE in today. That always makes me feel more sexy.
  4. Workout- bike and legs
  5. Meal POA- Salad for lunch; Chicken with sweet tater salad for Lupper; Pot roast for Supper
  6. Sexy Actions- I think I’ll paint my nails today! plus adding in make up will be a must. Extra HUGS and Kisses and kind words to HUBBY!

The topic of proper training and injury prevention is totally on my mind and our contest topic feature today:

6 to Sexy~ day 27: Fitness level, weight training and Injuries

Lost a day?

Hey ya, feels like I lost a day somewhere this week??

Not sure how it’s already Friday, but I’ll take it…Friday’s Rock!

This one is extra nice because it’s sunny and warm and I get to have a special Date with my son. He’s got a hair appt at 4:30 and we are going to shop a bit too. He’s grown so big that he’s got hardly any of his own clothes to wear….been sharing with his Dad.

 

Okay, so on Thursday night I did a good leg workout with some SEXY dancing!

Here’s my pic from that:

 

Yesterday, I had a rest day from workouts and from the Rally Room…Sorry, I just posted yesterday’s contests post now:

6 to Sexy~ day 25: Sexy Meals

 

I was on the “road” yesterday. I had a business meeting, my HAIR APPT!! (yay) and then finished up the day doing some errands for “work”.  I say “work” because as you know I have a DREAM JOB!! I love being BUFFMOTHER, my work is very enjoyable, but it’s still work, lol!

 

Okay, here’s a pic of my hair. It’s quite a bit darker, but it will lighten up some as I wash it over the next few days.  I think I like the change– It’s what I wanted, more NATURAL!

 

Today’s Contest POST: 6 to Sexy~ day 26: Sexy Actions

 

Today’s plan:

Get some more “work” done

Workout- Chest/tris and a hills run outside.

Date with Gunner!

 

Today’s 6 Daily Goals– that will be topics in my daily journal

  1. Cycle day- 2 need I say more…part of why I lost a day of my life yesterday. I do feel better today than yesterday and am happy to be almost out of hormone hell
  2. Weight…I’ll add this in a bit
  3. Sexy To do’s…Get my legs shaved and fix my new hair!
  4. Workout: Chest/Tri’s and run– can’t wait to do this outside today!
  5. Meal POA : Not a full plan yet…Protein shake with a banana in it after run … then go out to eat with Gunner later. Put the pot roast in the crock pot for dinner!!
  6. Sexy Actions- I will spend some extra time with DH tonight.  Maybe give him a back rub

 

That’s all folks, see you tomorrow!!

Love,
Michelle

p.s. here’s today’s contest post

The Key to your Motivation is to Encourage others!

www.BuffMother.com