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All about preparation– SSS: week 00

HI!! The info contained in this post is RELEVANT for anyone wanting to become fit and healthy!! Even if you are not in our upcomming contest you will find the info very helpful!!

For those of you IN the CONTEST~ Just a quick reminder: “The contest HAS NOT STARTED YET”…  That’s why I’ve titled this Week 00..this week is all about preparation.  PLEASE INVITE others to join you!!  Go to www.BuffMother.com to sign up!!

Thanks again for  joining the SuperStar Success contest~ I’m excited for you to transform your body, mind and spirit over the next 70 days!

Here’s a coaching video that talks about PREPARATION:

**Please comment on the YOU TUBE VIDEOS  they are highly appreciated**

Prepping to start on a fitness journey takes the right mindset…. So let’s take this week to focus on getting READY~!!
I’ll be sending you several emails over the next few days with content to assist you in your preparation.

The goal of this Super Start Success contest is to keep you CONSISTENT so that you can attain Success!

To get READY I’d like you to start with  the following 2 tasks:

1.  Go shopping and the entire time think~”Protein and GREENS”

Stock up on good healthy proteins items like:

  • Chicken,
  • Turkey,
  • Roast,
  • Tuna,
  • Salmon…

Fill your cart up the rest of the way with greens:

  • Celery,
  • lettuce,
  • peppers,
  • radishes,
  • cucumbers,
  • spinach, etc…

2 . JOURNAL…take some time to JOURNAL.
Write it down!! I’d like to encourage you to write about 3 specific things:

  • When were you at your peak physical condition?
    Do you remember how great you felt both mentally and physically?
  • What do you have to change about your
    current habits to attain results like that again?
  • What is your #1 goal for the next 70 days?
    What are the “solutions” you must stay focused upon in order to attain that goal?

 

 

I can’t wait to see all the amazing triumphs we

will share during this contest.

Let’s get Prepared!!

I’ve  put a list of recommended materials here-

http://buffmother.com/6523/recommended-materials-sss-contest-wk-00
REMEMBER to use the code SSS16 for additional 35% “SPECIAL” discount offer just for your participation in our contest.
The contest is free and I’ll be giving away a ton of info and support away for free.
The option to purchase recommended materials (journal, workouts, diet info, books)
and hooking into support via www.TEAMBuffMother.com will
help you along the way are often vital to success.

Thanks so much,

Michelle

Day 2~Every Day in May

It’s Every Day in May! ~ Day 2
Today’s challenge is to consume lettuce or cucumbers and it’s Friendly Friday!! Be nice peeps 😉
Also, remember the week’s diet focus is to Drink More Water! Chug-a-lug. Our fitness focus for the week is building Endurance. Get to it!  More about how and why to do both are in yesterday’s blog~ http://buffmother.com/8474/every-day-in-may-day-1/

 
Don’t forget to get in your  11 mins or working out today– here’s a suggested workout: http://youtu.be/TJuR415-Ugk

I Challenge YOU to Eat 3 greens daily!!

Week #8 Mini Challenge- Eat 3 servings of greens each day!!

Eating GREENS takes effort and determination.

The way I get 3 in a day is to start my day with a GREEN, focus on eating greens for my “snacks” and having greens with dinner.

Greens are so good for your digestion, your body’s acidic balance, for nutrition, for energy, etc….
My favorite Greens lately are:
Cucumbers,
Peppers,
Green Beans,
Radishes,
Asparagus,
Brussels Sprouts

Others I eat quite often include:
Stir fry veggies,
Spinach,
Romaine Lettuce,
Green and Red Cabbage
and Spaghetti Squash

Get after those greens~

They are SO good for you and REALLY help lean you up!!!
YUMMY!!!

Please share with us some of your favorite GREENS with a comment below!!

Enjoy eating GREEN this week~ Michelle

P.S. Check out this post ~ Chef BuffMother! cooks some GREENS for you~(SSS week 06) READ MORE.. http://buffmother.com/?p=6781

Success is inspiring~ Shine in 49: Day 40

I love Success Stories!! And we have a ton of GREAT ones here on Team BuffMother!! I am working hard towards updating and adding Success Stories to www.BuffMother.com and it’s been really fun!! I have a very rewarding “job”~ I’d love to feature each and everyone of you as a SUCCESS STORY!!! That’s the GOAL!

Some more success stories for you too~
http://buffmother.com/success-stories

I got in a good little leg workout today despite a kink in my neck- OUCH! I finally broke down and took some advil to help relieve the pain. I hope that tomorrow I’ll be back to normal. I’ve done well with this week’s challenge….I had 3+ greens yesterday: Lettuce, pickle and veggies in chick tortilla soup. And so far today I’ve had a Red pepper and SALSA & I plan on having a chicken salad for dinner.

let’s all strive to be inspiring SUCCESS STORIES!!!
Your friend,
Michelle

P.S.
I didn’t seem to have much to write today for some reason so I’ll share some of my recent “Q&A’s” with you~
================================================================================
Title : Re: Herbal Remedies for Breasts
——————————————————————————–
Q:
Hi, I wanted to know your thoughts on herbal remedies for breast enhancement. I have had 3 babies who are now all in their teens. With age and significant weight loss recently I have found that my breasts have totally “lost their starch”. I have read that herbal remedies can promote hormones to enhance this problem. As a mother and woman into fitness, can you tell me if these are worth while? I really have no desire to have surgery for improvement and know that your theories through your website are hormonal based. I would be most grateful for any of your thoughts on this subject.

A:
Well,
Despite big promises, don’t believe the hype. Herbal supplements don’t work to regain breast tissue. I personally tried it, lol!
Great job on getting back in shape as a mother and know that a great body outweighs having boobs any day.
BTW- I’ve never regretted my breast augmentation or have known any woman who has regretted it:)

Take care!
-Michelle

================================================================================
Title : Re: Creatine?
——————————————————————————–
Q:
Hi buffmother~
I just read your article on creatine for women, I think that it would be beneficial for me to start taking it. Would you mind giving me a recommendation on your favorite brand/type?
Thanks!

A:
I personally prefer creatine that is in a punch form…Like 6 star brand Creatine, BSN NO-EXPLODE or I’ve also taken the Body Fortress Creatine Punch from Wal-mart…it’s good.
The key is to take it consistently and LIFT HEAVY and often while on it 🙂
Go for it!
-Michelle

================================================================================
Title : Re: tips for beginners..
——————————————————————————–
Q:
when and/or how often do you change your workouts? as far as lifting, that is…. also, any tips you may have for a beginner, i would love to hear! thanks!

A:
HI! thanks for your nice friend request and note!
I us my Hormonal Timing training program. the program consists of 2 – 2 week phases~ so every 2 weeks I change things up.
As for beginner tips, stay focused on creating consistency in your workout routine. I started with the goal of working out every other day. NO EXCUSES– once I got that habit down I upped my frequency. Also, remember the fact “Muscle Burns Fat” so strive to build and keep muscle on your body~ it is the key to you getting lean.
If you are interested in learning more, please check out my site www.BuffMother.com.
thanks! and BELIEVE you can reach your goals!!
-Michelle

================================================================================

Title : Re: some insight
——————————————————————————–
Q:
hello I wanted to say hello and say that I think you look great. I am currently getting ready to start my goal to fitness. I have always read about it wanted to be that person with great abs and toned body but struggled to make it happen but I am now on a mission starting this week to make a difference in myself and I am looking for motivation and others who have been there and accomplished it and you look to have done that and you look great. My goal is to loose weight of course and with that gain muscle and get toned I like muscle and would love to someday see it on me. Can I asked what worked for you? I know all our bodies are different but some insight is always great. I am going to start a 3 month program of weights cardio and healthy eating I just know the first month is always the hardest for me to get past. Any input would be awesome and appreciated. Keep up the great work.

A:
HI! thanks for your nice friend request and note!
I us my Hormonal Timing training program. the program consists of 2 – 2 week phases~ so every 2 weeks I change things up.

As for beginner tips, stay focused on creating consistency in your workout routine. I started with the goal of working out every other day. NO EXCUSES– once I got that habit down I upped my frequency. Also, remember the fact “Muscle Burns Fat” so strive to build and keep muscle on your body~ it is the key to you getting lean.

If you are interested in learning more, please check out my site www.buffmother.com

thanks! and BELIEVE you can reach your goals!!
-Michelle

================================================================================
Title : STRETCH MARKS, TWINS??
——————————————————————————–
Q:
I’ve seen your progress looks terrific- question= You had twins?? did u get stretch marks cause does not look like it- but if u did just wondering if they do go away if the more muscle you build or what? fill me in please—thanks

A:
Hi, No stretch marks here, PRAISE GOD!! But I can tell you my tummy was a mess after having my 4 kids and YES building up your abs and all your core muscles really, really is the key to regaining your tummy!
You can do it!!
-Michelle
p.s. I wrote a book “After Baby Abs” that may interest you~ you can get it on amazon.com or on my website www.buffmother.com
day 31

INTERVALS-
“BuffMotherobics!”- any mode you like (running, swimming, biking, elliptical, jumprope, rowing, etc…)
20 minutes of “Even Minute” INTERVALS
Min 1-3: Warm up
Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes
Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
Min 16-20 cool down

Then ABS- as a circuit twice through (2 sets of each) a) Roman Chair Knee UPS- 2×20
b) Ball Crunches- 2×15
c) Standing High Knees- 2×20 each leg
d) CATS- 2 x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each
e) Vacuums- 2 sets of 5 10 second vacuums (10-20 sec rest between reps)

"Thin in 30"- Day 16

“Thin in 30”- Day 16

We have a Killer day in store for us!!!

Workout:

Day #16
“Others day”
Chest:
Incline flys
4×10
Legs:
Dead lifts
4×10
Lunges
4×10
Back:
Seated row
4×10
ABS:
Ball crunches
4×25
REST between sets= 2mins -feel free to stertch and do abs between sets!

Today’s Diet Focus:

No Bread

Bread is a sneaky way for carbs to come into your diet.  If you focus on NO BREAD, you’ll open up a world full of new food possibilities. The goal of this diet focus is to make you aware of that there are MANY other great carb choices besides bread to choose from.  FRUIT, Veggies, Rice, Beans, Sweet Potatoes, etc…

Using lettuce in place of bread is another great option~

Bread is most often made from wheat and wheat can cause stomach irritation for some people- “GLUTEN” is a substance that is rough and can “scratch” the insides of our digestive track- sometimes it leads to IBS or other digestive issues.  If you are someone who sufferers from bloating, constipation, gas, etc… Limiting gluten intake may help your body be HAPPY.

Are you wondering what is considered bread??

Honestly I want you to choose your own definition but in general terms~

Bread= any baked grain product made with yeast (yeast is another thing that can cause an unhealthy physical reaction in women especially)

REMEMBER! Don’t get too technical…

Just KISS (Keep It Simple Sweetheart)!!!

Your friend,

Michelle

"Thin in 30"- Day 6

“Thin in 30”- Day 6

We have a Killer day in store for us!!!

Just one more day and we’ll be a WEEK into it!!

Have you made progress?? Please share how your first week went with us in tby commenting below~!

Workout:

Day #6
“Others day”
Chest:
Incline flys
4×10
Legs:
Dead lifts
4×10
Lunges
4×10
Back:
Seated row
4×10
ABS:
Ball crunches
4×25
REST between sets= 2mins -feel free to stertch and do abs between sets!

Today’s Diet Focus:

No Bread

Bread is a sneaky way for carbs to come into your diet.  If you focus on NO BREAD, you’ll open up a world full of new food possibilities. The goal of this diet focus is to make you aware of that there are MANY other great carb choices besides bread to choose from.  FRUIT, Veggies, Rice, Beans, Sweet Potatoes, etc…

Using lettuce in place of bread is another great option~

Bread is most often made from wheat and wheat can cause stomach irritation for some people- “GLUTEN” is a substance that is rough and can “scratch” the insides of our digestive track- sometimes it leads to IBS or other digestive issues.  If you are someone who sufferers from bloating, constipation, gas, etc… Limiting gluten intake may help your body be HAPPY.

Are you wondering what is considered bread??

Honestly I want you to choose your own definition but in general terms~

Bread= any baked grain product made with yeast (yeast is another thing that can cause an unhealthy physical reaction in women especially)

REMEMBER! Don’t get too technical…

Just KISS (Keep It Simple Sweetheart)!!!

Your friend,

Michelle

"Thin in 30"- Day 2

“Thin in 30”- Day 2

HEY!! it’s day two~ Just wanted to remind you to be sure to take your starting STATS and pictures if you have not already.

Remember there are….

4 Simple steps to enter and WIN:


1. Take your starting stats (weight, height, bust, waist, hips, thigh) and pictures in workout wear or a bikini

2. Comment on daily blog posts at least 5 times during the duration of the 30 day Contest

3. Take your ending stats and pictures

4.  Submit your info to michelle@buffmother.com by Sept 10th- Entry= starting stats, final stats, a short written paragraph sharing your thought about the contest, and at least 1 before and after photo of yourself.

ENTRY INFO HERE : http://blog.buffmother.com/4064/thin-in-30-final-entry-form/

 

So for #1- STATS and  Pictures you need to get done ASAP!

Please be sure to  take these standard 5 measurements:

  1. WEIGHT*:
  2. Bust:
  3. Waist:
  4. Hips:
  5. Thigh:

*be sure to note your CYCLE DAY also!!!  It makes a BIG difference!

These are all I will require- BUT MORE IS BETTER!!  Here’s a link about how to take more stats and your pictures:

http://blog.buffmother.com/2632/sexy-in-70-sx70-stats-and-pictures/

 

 

Workout:

DAY #2
“1 minute Intervals”
20 mins total: (7 hard mins )
3 min. warm up
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
4min. cool down

 

Today’s Diet Focus:

Up your veggie intake- especially GREEN VEGGIES

Ideas:

The way I get 3 in a day is to start my day with a GREEN, focus on eating greens for my “snacks” and having greens with dinner.

Greens are so good for your digestion, your body’s acidic balance, for nutrition, for energy, etc….
My favorite Greens lately are:
Cucumbers,
Peppers,
Green Beans,
Radishes,
Asparagus,
Brussels Sprouts

Others I eat quite often include:
Stir fry veggies,
Spinach,
Romaine Lettuce,
Green and Red Cabbage
and Spaghetti Squash

Get after those greens~

They are SO good for you and REALLY help lean you up!!!
YUMMY!!!

Success is Inspiring!


I love Success Stories!! And we have a ton of GREAT ones here on Team BuffMother!! I am working hard towards updating and adding Success Stories to www.BuffMother.com and it’s been really fun!! I have a very rewarding “job”~ I’d love to feature each and everyone of you as a SUCCESS STORY!!! That’s the GOAL!

I got in a good little leg workout today despite a kink in my neck- OUCH! I finally broke down and took some advil to help relieve the pain. I hope that tomorrow I’ll be back to normal. I’ve done well with this week’s challenge….I had 3+ greens yesterday: Lettuce, pickle and veggies in chick tortilla soup. And so far today I’ve had a Red pepper and SALSA & I plan on having a chicken salad for dinner.

let’s all strive to be inspiring SUCCESS STORIES!!!
Your friend,
Michelle

P.S.
I didn’t seem to have much to write today for some reason so I’ll share some of my recent “Q&A’s” with you~
================================================================================
Title : Re: Herbal Remedies for Breasts
——————————————————————————–
Q:
Hi, I wanted to know your thoughts on herbal remedies for breast enhancement. I have had 3 babies who are now all in their teens. With age and significant weight loss recently I have found that my breasts have totally “lost their starch”. I have read that herbal remedies can promote hormones to enhance this problem. As a mother and woman into fitness, can you tell me if these are worth while? I really have no desire to have surgery for improvement and know that your theories through your website are hormonal based. I would be most grateful for any of your thoughts on this subject.

A:
Well,
Despite big promises, don’t believe the hype. Herbal supplements don’t work to regain breast tissue. I personally tried it, lol!
Great job on getting back in shape as a mother and know that a great body outweighs having boobs any day.
BTW- I’ve never regretted my breast augmentation or have known any woman who has regretted it:)

Take care!
-Michelle

================================================================================
Title : Re: Creatine?
——————————————————————————–
Q:
Hi buffmother~
I just read your article on creatine for women, I think that it would be beneficial for me to start taking it. Would you mind giving me a recommendation on your favorite brand/type?
Thanks!

A:
I personally prefer creatine that is in a punch form…Like BSN NO-EXPLODE or XYIENCE’s NOXCG-3 or EAS’s.I’ve also taken the Body Fortress Creatine Punch from Wal-mart…it’s good.
The key is to take it consistently and LIFT HEAVY and often while on it 🙂
Go for it!
-Michelle

================================================================================
Title : Re: tips for beginners..
——————————————————————————–
Q:
when and/or how often do you change your workouts? as far as lifting, that is…. also, any tips you may have for a beginner, i would love to hear! thanks!

A:
HI! thanks for your nice friend request and note!
I us my Hormonal Timing training program. the program consists of 2 – 2 week phases~ so every 2 weeks I change things up.
As for beginner tips, stay focused on creating consistency in your workout routine. I started with the goal of working out every other day. NO EXCUSES– once I got that habit down I upped my frequency. Also, remember the fact “Muscle Burns Fat” so strive to build and keep muscle on your body~ it is the key to you getting lean.
If you are interested in learning more, please check out my site www.BuffMother.com.
thanks! and BELIEVE you can reach your goals!!
-Michelle

================================================================================

Title : Re: some insight
——————————————————————————–
Q:
hello I wanted to say hello and say that I think you look great. I am currently getting ready to start my goal to fitness. I have always read about it wanted to be that person with great abs and toned body but struggled to make it happen but I am now on a mission starting this week to make a difference in myself and I am looking for motivation and others who have been there and accomplished it and you look to have done that and you look great. My goal is to loose weight of course and with that gain muscle and get toned I like muscle and would love to someday see it on me. Can I asked what worked for you? I know all our bodies are different but some insight is always great. I am going to start a 3 month program of weights cardio and healthy eating I just know the first month is always the hardest for me to get past. Any input would be awesome and appreciated. Keep up the great work.

A:
HI! thanks for your nice friend request and note!
I us my Hormonal Timing training program. the program consists of 2 – 2 week phases~ so every 2 weeks I change things up.

As for beginner tips, stay focused on creating consistency in your workout routine. I started with the goal of working out every other day. NO EXCUSES– once I got that habit down I upped my frequency. Also, remember the fact “Muscle Burns Fat” so strive to build and keep muscle on your body~ it is the key to you getting lean.

If you are interested in learning more, please check out my site www.buffmother.com

thanks! and BELIEVE you can reach your goals!!
-Michelle

================================================================================
Title : STRECH MARKS, TWINS??
——————————————————————————–
Q:
I’ve seen your progress looks terrific- question= You had twins?? did u get stretch marks cause does not look like it- but if u did just wondering if they do go away if the more muscle you build or what? fill me in please—thanks

A:
Hi, No stretch marks here, PRAISE GOD!! But I can tell you my tummy was a mess after having my 4 kids and YES building up your abs and all your core muscles really, really is the key to regaining your tummy!
You can do it!!
-Michelle
p.s. I wrote a book “After Baby Abs” that may interest you~ you can get it on amazon.com or on my website www.buffmother.com

Weekend CatchUp


SATURDAY
GHEESH! I feel like a sloth today…I am moving slow today because my booty is SORE! and my BRAIN is slow today because I am full of hormones, lol! It’s a good thing it’s Saturday and I don’t “have to” do much of anything….

Yesterday turned out to be a good workout day for me, I did LEGS! Just before my workout I ate eggs and a banana~ EGGS and LEGS go good together!

Anyhow I did a bunch of body weight squats during my workout and was HAPPY with that because I haven’t been able to do the motion of a squat without pain for over a month~ YAY!! I am healing up nicely!! The massage I had on Wed really seemed to help my back/hip…I guess I’ll have to have another one then! Massage

In addition to squats I did a few more exercises yesterday:

Dead lifts (with 15 pound db’s)

Bulgarians

leg press (seated)

leg extensions

walking lunges

leg curls

lower back extensions

knee ups

full extension sit ups

I’m gonna do a good back workout today and hopefully run a bit on the treddy…my butt is so sore though I may have to do some other kind of cardio

Hope you have a stress free Saturday like me!!

toodles,

M

SUNDAY
HI! I Just got home from church!! My pastor had a GREAT message about DECIDING, DECLARING and taking ACTION~ I am FIRED UP!!!

I also found out that my church has a new website New Life Christian Center where you can watch and listen to messages from my pastor~ I am excited about that!

I feel so much more rested today~ and am getting very excited for the week ahead. I have 49 days to go until my birthday and I’m going to rock it!! Yesterday I went to Sam’s Club and bought a bunch of yummy things to eat: tomatoes, salmon, chicken, talapia, peppers, cucumbers, green beans, lettuce, pineapple, strawberries, etc…I plan to eat healthy this week!

My plan of attack for my second week of boosting looks a little like this:

Monday-Chest, run

Tues-legs

Wed-off

Thurs-Upper body, run

Fri-legs

Sat-run

Sun-off

I also have a bunch of work to do this week~ IT’s time to ROCK and ROLL!! time to TAKE ACTION!!!

-Michelle