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Jumpstart Challenge

Join the free “JUMPSTART” 1 daily exercise challenge–

JUMPSTART your Strength training by doing 1 exercise per day.
JUMPSTART your Momentum
JUMPSTART your Discipline
JUMPSTART your Pride
JUMPSTART your body’s natural Hormone production
JUMPSTART Yourself with this Month long challenge

I’ll post a short video demo of 1 exercise daily and your job is to do it, then comment that it’s done!! The exercises will be simple moves that need very minimal equipment (dumbbells, a ball, a chair). Join in on the fun and JUMPSTART your fitness! Who’s with me??

Full Playlist https://www.youtube.com/playlist?list=PLKi9Gw-t0iDeRQE9-CJQhdS4hvGi3pbD6

DAILY Summary:

  1. Push ups
  2. Squats
  3. Knee ups
  4. Chest Press
  5. Lunges
  6. Adductors
  7. Lat Rows
  8. Dead Lift
  9. Slip-drill Abs
  10. Bulgarians
  11. Shoulder Press
  12. Side Lunge
  13. Pump Ups
  14. Underbutts
  15. Bicep Curls
  16. Step Ups
  17. Ladders on the ball
  18. Hip Ups
  19. Dips- on chair
  20. Calf Raises
  21. Leg Raises for ABS
  22. Booty Pops
  23. Arnolds
  24. Walking Lunges
  25. Dancing Abs
  26. Side Leg Raises
  27. Kick Backs
  28. Ball Leg Curls
  29. Cat and Dogs
  30. Hip Thrusts
  31. Upright Rows

Congrats you are done!! Be sure to comment and share the challenge with your friends!!

www.BuffMother.com/jumpstart

p.s. ALSO– A Big thanks to my workout wear sponsor “FAITH FIT”
CHECK THEM OUT http://faithfitlife.com

 

30 day “Get Buff”- Day 1

30 day “Get Buff”- Day 1

First off THANKS so much for joining in on our contest!! more info is located about the contest in yesterday’s blog– check it out: GET BUFF contest!!

The workout program** I’ve designed for our contest is very different from what I normally use in my own fitness program and in training the majority of my clients. This program is a  Full Body training routine! Every workout program has it’s advantages and I believe NOW is a great time for a FULL BODY plan! It’ll provide us some fun, FAST results!

For those of you new to fitness- a “FULL BODY” workout routine simply means that each time you lift weights you address your full body- so you will do exercises for your upper body and lower body all in the same workout.

Personally,  I am at a good point with my fitness MOJO, but I am greedy– I’d like some MORE MOJO!!

Currently, I’ve been struggling to get in my gym workouts with the chaos of the kids being activities and my preference to “play”- I would rather go hiking, spend time on my tractor, play tennis or go run sprints, than workout in the gym.  In order to find some MOJO for me and, YOU, my fellow TEAMMATES,   I put together a routine that will “shake up” our lifting routine, help us get back into lifting again, give us new insights, allow for muscle gain, and get us some FAST weight loss results!
** You are FREE to follow whatever workout routine you desire during the 30 days, this workout plan is for those who want to try it and those who don’t already have a plan to follow**

Workout:

 

Workout # DAY #1
“Basics”DAY
Exercises: Chest:
Bench
4sets of x10 reps
Legs:
Squats
4×10
Back:
Pull ups
2xfailure
ABS:
Knee ups
4×25
Crunches
2×15
Rest between sets 1-2 mins between sets

 

Substitutions:

Bench: Push ups, wall push ups, DB Press, Chest press
Squats: Body weight squats, Band Squats, Dumbell Squats, Leg Press, Lunges
Pull ups: Band over hook pull downs, Pull downs, inverted/supine pull ups, DB rows, etc…..

Need help with exercises?? use google or Here are Some video links- http://buffmother.com/video

“GET BUFF” CONTEST Diet :

A lot of results can happen in just 30 days of working out but if you really want to get results you need to FOCUS on your diet also.  For this contest we will have a “Daily Diet Focus” and OVERALL “5&5+” Diet goal:

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)

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!

Today’s Diet Focus:

Drink more WATER! Strive for at least 1 gallon a day~ You need water to keep your body hydrated, kidneys working properly, flush the toxins and fat out of your system.  Also be aware that you need more water to digest protein than any other type of food…so as you up your protein intake you need to up your water intake.

~~~~~~~~~~~~~~~

Let’s get after it and keep our focus!! Consistency is key!!!

Your friend,
Michelle

p.s. EXAMPLE ACTUAL WORKOUT~
Lifting~ “Basics” DAY#1- full body

Chest:
warm up- push ups 12 reps
Bench
45#x15 (warm up)
95#x 10 x 2sets
115# x 9 x2sets

Legs:
Squats
45×15 (warm up)
95×10
135x3x10

Back:
Pull ups 10, 8

ABS:
Knee ups
4×25 (set 1 after bench, set 2 after squats, set 3 after set 1 of pull ups, set 4 affter pull ups)
Crunches
2×15 (set 1 after set 1 of pull ups, set 2 after pull ups)

Extras:
play with kids- various activity
Hip lifts, rotation, boxing drills, stationary lunges with butt out, hip thrust, stretching, knee extensions (light- 2sets)- all between lifting sets
+ hiking in the woods for 2 hours

day 1 “Get Buff”

Let the countdown begin…21 days

Let the countdown begin…the “21 days: KICK the habit” contest starts TODAY!! These next 21 days are all about kicking bad habits and forming new ones– The experts constantly preach it takes 21 days to form a habit.  So let’s do it!! Your first task is to deternime what habit to kick or attain.  I’d love to have everyone in the contest focus on 1 or 2 habits for the 21 days… I’d pick one habit to break and one habit to attain.

Once you have your focus narrowed you’ll find it easier to reach your goal–We have our whole lives to become our best– let’s focus on 1 or 2 areas these next 21 days!!

Today I’m thinking about the contest a bunch~
what habit do I hope to attain or BREAK during the 21 days?

Here’s a quick brainstorm list on some habits….

 

habits to attain:

take your supplements,  eat green veggies, eat raw foods, chew your food, eat fruits and veggies, eat your protein, eat nutrient dense foods, no dairy habit, no grains habit, no sugar, low carb, drink water, hygyne, take a shower first thing in the morning, put on make up, bi-weekly exfoliation, skin care routine, hair care- keep it well maintained and fixed, fashion- wear at least a few outfits that are trendy, shoe variety- don’t find yourself wearing the same boring shoes daily, smile habit, say hello, be thankful, write it down, break your comfort zone, High priority- do things that are IMPORTANT vs. easy, make your bed habit, relaxation time habit, read something habit, document it habit, help others, stand more, walk more, show affection (more hugs, kisses, pats on the back, etc), more focus- be a good listener, connect to your inner self, stretch more, lift weights more, get outside, try a new activity, learn about a new topic daily, study something of interest to you, organize something, be a sweetheart, being thrifty, being and encourager, being pro-active vs. reactive, being positive in everything, listening to truth vs. lies, being happy, be a good tipper

habits to break:

candy, ice cream, restaurant habit, too much caffeine, dessert habit, artificial foods/sweeteners, carbonation, alcohol, the excuse habit, unhealthy choice habit, mental sabotage habit, all or nothing habit, shower habit, cleaning habit, comfy clothes (forever lazy), unfriendly habit, over-eating habit, see it eat it habit, carboholic, undisciplined habit, lack of intensity, not finishing, social status habit, speeding, being late, too much texting, too much tv, too much internet, too much shopping, wasting time, too much sitting, too much noise, smoking, inactivity, unsocial, too social, dirty vehicle, approval addict, negative attitude, judgmental attitude, sarcasm, being brash/rude, drama queen, complaining, eating too much fat, eating too little protein, always on a “diet”, wearing old out of date clothes, being cheap

 

Keep in mind, that all habits area not for all people– be aware that YOU are unique and need a goal that’s attainable for you over these next 21 days.

I’d love to hear your brainstorming on habits!!

Please share,

Michelle

P.S. More info about the contest here~http://buffmother.com/?p=8152

“21 Day: KICK the HABIT”

Today is Day 1 of the contest; each of which you will be getting a daily email with a link to additional information withing our private, secure,  “Women’s Only” Team Buffmother! Rally Room~~ So…In order to view all the content a you must go through the SUBSCRIPTION process– it’s totally free for the first 30 days!!  The security of being in a PRIVATE online area helps you be honest and truly accountable…plus you don’t have to worry about the whole world knowing your business or seeing your pictures!

If you have not already- Please log in to the site:
http://therallyroom.com

As with any contest, I highly encourage you to get a good baseline for measuring your success~ taking starting photos and stats is a must!!  Eve if the new habit you are striving to form is not “body” related….I’d still encourage you to take starting data…we are dynamic– our bodies affect our mind, emotions, spirit and soul!

Please let me know if you need any assistance or if you have any question by emailing customerservice@buffmother.com

Thanks!! And let’s have a FOCUSED, FUN 21 days!!!
You deserve it!!

BuffMother J’nea ROCKS!!


I am so proud and excited for one of my dearest friends from my BuffMother Rally Room, J’nea!! She was chosen to be featured as a “Transformation of the week on Bodybuilding.com”. She is like me in a lot of ways, she is my height, has 4 kids, loves to lift weights, loves to blog, etc…BUT there is one HUGE difference—she not only has one set of twins but TWO sets!!! I don’t think I could handle that~~ She is proof that you have to take a “no excuses” attitude towards getting your workouts done. I am inspired by her every day!!

Well here is the direct link to her transformation
J’nea’s Transformation of the WEEK!!

And her is a link to her personal blog…make sure to leave a comment telling her CONGRATS!!

She Rocks!!