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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

Be sure to join Fab Abs February!

Hey All!! Can you believe January is coming to a close already??  We’ll I have a reason for you to get fired up for February!!!

 

Starting Feb 2nd I’m hosting a challenge– FAB Abs February!!

The challenge will be in 2 places– here in www.TeamBuffMother.com

AND

On www.Dietbet.com/buffmother for a weight loss challenge of 4% of your bodyweight in 28 days.

 

Join in however you’d like, thanks! I’ll post more about it in a few days!

 

Oh wow, how did it get to be Friday?  I literally was in bed almost all day Sun, Mon, Tue, Wed and half of Thurs….CRAZY! I have not been knocked on my booty so hard in a long, long time! Glad that’s over, HA!!
3 of our 6 in the family got it bad- Gracie first, then Tia and I.  Hoping no one else has to lose a week of their life to this flu.

 

Anyhow enough about that, it seem like sickness is the only thing I’ve blogged about this week. Truth be told, I’ve had a lot going on in my BRAIN during the time off. I’ve been thinking about a lot!!

 

I had a fun question asked of me a couple week ago “What are 3 things on your bucket list?”  It’s an interesting question because I didn’t know off the top of my head…I had to think about it for a while.

Here are the 3 I came up with:

  1. To learn to sing
  2. To own a horse (and learn to ride it)
  3. To visit Germany During Oktoberfest

 

What 3 things are on your bucket list?

 

Like I said, I’ve been thinking about a lot of things Death, life, living, money, time, energy, work, being lazy, goals, vision, people, love, etc…

So much thinking has made me glad to get back to workouts, they clear my head.

Today’s plan, bike and do chest/triceps.

Gonna go for now, be sure to enjoy your FRIENDLY FRIDAY!!

Love,
Michelle

 

 

p.s. I’m making a list can you please share some healthy “reward” ideas!!

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The Key to your Motivation is to Encourage others!

www.BuffMother.com

DD Date Afternoon

HI Ya’ll, It’s so fun to have a little GET AWAY from the routine sometimes. Yesterday, I did just that…DD and I went shopping all afternoon ! It was supposed to rain so we drove the extra 20 mins to go to the indoor mall in Fayetteville. It’s been a long time since I’ve been there, crazy all the memories that cam flooding back of the days when our kids were little and a trip to the mall was our only “entertainment” we could handle with them, lol!

DD and I got lots of fun fall items and then some good eats at Olive Garden. We made it home around 6pm and then I did a short 2O min lifting workout. Bench, Inverted pull ups, Incline flys, knee ups for abs and a few other moves mixed in there.

Then we watched football, ate and chilled out as a family. It was a good solid family day!

Today, I have some “catch up” to do. Got to get orders out, Follow up on some emails, Get the 6 to Sexy workouts up for the VIP’s and scheduel the chats and conference calls for week #1!

To be honest the only reason I’m doing the contest is for myself HA! Not exactly, but I seriously need it! I’ve been in a funk for way to long and just need to PUSH past it!  Thanks for joining me on the journey to REGAIN that SEXY FEELING.  It’s easier to do it when others are WITH YOU! Synergy rocks!!

Okay, Time to get to it!!

Have a FUN FRIDAY!!

-Michelle

The Key to your Motivation is to Encourage others!

  1. www.BuffMother.com

I know you may feel…

Yey ladies!! I can’t believe the final week of our 2014 SuperSTAR Success contest is already here!!

This week’s Challenge is to FINISH the contest!!

Please know that 10 weeks is a long time and I understand if you may feel you didn’t stay as intense or focused or as consistent as you had hoped, but no matter what you did progress!! Just Trying creates a lot of mental and physical changes that you need to acknowledge.  PLEASE FINISH and complete your entry.

The act of FINISHING itself is a HUGE WIN! You owe it to yourself,  you have nothing to lose and a FREE “BuffMother!” shirt to gain for your final entry submission!!  I also know that once you take stock of your results you will be surprised at how you did change in MIND, BODY and Spirit!!

This past weekend, NDSU Bison Basketball team played SanDiego State University in the March Madness Division 1 tournament.  They exceeded everyone’s expectations.  I love how well the Bison BB team did…a true testament that “Success breeds Success”!!  As their football program have been National Champs for the past 3 years.  I have all the confidence in the world that NDSU will be a GREAT Division 1 contender in all Sports as the years move forward!! GO BISON!!  It’s a great reminder that if you want to be successful surround yourself with success!!

Are you unsure of your goals, mission or purpose in life?? No worries, start attacking an interest and pray…you will be lead you to your goal, mission and purpose! God drives us to accomplish our dream, through our actions!!
“How often I found where I should be going only by setting out for somewhere else.” -R. Buckminster

Here’s a great pic of my 3 girls from this weekend:

Gracie, Tia and Layla

 

My POA for the week:

*Not much UPPER BODY, due to very sore right shoulder.  I’m giving myself 2 more weeks off most upper body stuff. On a side note, my shoulder was very sore from just running even…that’s how I know I really need to baby it still.

 

M- run hills outside with some sprints at end and do some extra bike afterwards T- legs and possibly some steady bike

W- longer run of intervals + extra steady, about a 30 min total duration. Outside if possible. Th- try a few upper body things- stuff that isn’t heavy or use much of the shoulder– some biceps?  kids are out of school…will be very active

F- LEGS AGAIN hard!!

Sa- run @track maybe!! Acceleration work plus some fun stuff with kids, like long jump

Su- off workouts, but will do pics and stats and final entry stuff.

 

Here’s the log from my last run on Saturday. On treadmill…the first 20 mins were intervals ranging from 8 to 9mph with the incline of 2-3.5%, easy minutes were done at 7mph. The second 15 mins was a steady pace of 8mph, 7:30 pace at 2.5% grade.  I ran hard but felt good!

 

 My weight today is 128.0 and I am on cycle day 14.  Feeling good overall, but still a bit more tired than I’d like.  I learned some new info about hemoglobin and ferritin (iron) levels this past weekend plus have been doing some research on the treatment options for MTHFR gene mutation.

I’ll share more about all that with you very soon!!

My “final” contest weight goal will be 126…I don’t plan on doing any sort of dehydration or depletion for my photos. However if you’d like some “photoshoot” prep tips, look for me to post those later today in the forum.

Time for me to ATTACK my to do list!

Let’s kick it in this week,  Ellie

“Get Buff”- Day 15

“Get Buff”- Day 15

 

CONGRATS!! today is our HALFWAY POINT!!  And guess what- MY plan is to take a set of fresh STAT and pictures to see what I’ve been able to change already!!  If you’ve been working hard~ I’d suggest you do the same!! It’s a great way to keep focused!!

Workout:

 

Day #15
Rest day
Or
long
steady
cardio
30-60
min.

If you missed any of the cardio or sprinting workouts from past days today would be a perfect day make up that workout~!! If you ever miss a day of workouts- SHIFTING your workouts a day forward is better than SKIPPING them entirely.

30 days isn’t a long time, but BURN OUT can happen fast- It’s very key to PACE yourself and incorporate REST DAYS into your workout program for your physical and mental success!

Today’s Diet focus:

Try new food or recipe- Variety is key to diet success!

“Get Buff”- Day 5

“Get Buff”- Day 5

Workout:

 

Day #5
Rest day
Or
long
steady
cardio
30-60
min.

If you missed any of the workouts from days 1-4 today would be a perfect day make up that workout~!! If you ever miss a day of workouts- SHIFTING your workouts a day forward is better than SKIPPING them entirely.
30 days isn’t a long time, but BURN OUT can happen fast- It’s very key to PACE yourself and incorporate REST DAYS into your workout program for your physical and mental success!

Today’s Diet focus:

Try new food or recipe- Variety is key to diet success!

The Rally Room has a GREAT Recipe section– check out some of the great ones listed and PLEASE add yours!!!

AND….please comment with ideas of NEW foods, what you tried for your food, and with any other questions, tips, or thoughts!

 

“Get Buff”- Day 4

30 days “Get Buff”- Day 4

Workout:

Day #4
Sprints!
Run 10 mins
2*x100m sprints
run 4 mins

Time between Sprints= full recovery  2-5 mins
*each time we sprint we’ll add more reps to the workout…if you are truly pushing hard, you’ll get really sore from just 2.  If you’ve already been using sprints in your workouts, you can do more than 2 🙂

Sprints EXAMPLE-

Then last evening,  I had a good run~

I ran 2 times around my block- about a 10 min run (.7mi each block)
rested (walked) for 1.5 mins
Sprinted 100m- fire hydrant to fire hydrant on the street in front of my house
rested (walked) for 2 mins- walked back to starting place
Sprinted 100m
rested (walked) for 2 mins

As an extra I ran 1 more time around the block (5mins)

Here’s a video on how to sprint for you-

 

Today’s Diet focus:

No dairy

 

Hope you are on track to get results…30 days isn’t a long time so be sure to make every day count. Focus, Focus, Focus!!

-Michelle

28 days of Christmas: Day 12

XMAS Day 12: I believe in the power of your hormones! I am actually obsessed with HORMONES, lol! HORMONES control EVERYTHING!! I track mine daily, I analyze others daily, I research them constantly and I believe hormones can make you fat and have the power to make you thin. This belief is what has led me to build the body that won 5 figure titles the year after having my 3 and 4 children after a c-section and what has keep me buff ever since! This belief is how my client gain GREAT results so very quickly, and this belief is what the HORMONAL TIMING program is all about.

Many of you are long time followers of BuffMother.com and know some about what I am talking about, but for those of you who do not, I encourage you to start by simply tracking your hormonal cycle. Day 1 is the first day of your period. Things you should note daily include your mood, appetite, energy level, motivation level, focus, stress level, strength, soreness, water retention (weight), pain, libido, etc… Even tracking for as little as one month WILL open your eyes to the affects your hormones have on EVERY aspect of your life.
As you track for 2 to 3 months patterns will emerge…you will see when you are just “off” or when you are “ON”, when you feel confident and days when you just want to hide in a cave, you will notice what days are GREAT for sex and what days you typically say NO WAY! KNOWING all of these things about yourself will open up a whole new understanding of how to plan your life, allow you to set realistic expectations for yourself on a day by day basis. WE as women are NOT the same on monthly cycle day 5 and cycle day 25! You must realize that!! And account for it in your life, your fitness, your diet and your supplementation.

So I implore you to start to chart NOW!!
And ladies that don’t have monthly periods~ if you have ovaries you still have a cycle~ chart your symptoms and you will “see” when your hormones are being nice and when they are being naughty 👿

On to today~ Woohoo only 17 days left of our contest!!
And I am totally impressed with so many of YOUR Workouts!!  YOU ROCK!!!

Today is another LEG WORKOUT~ LET’s work it hard!! It’s the last Leg workout in PHASE 1…On MONDAY the workouts will change.  Strive to Lift heavier than last leg workout and give this one your all!!

and don’t forget to start tracking your HORMONES!! Here’s a handy chart for you!

http://buffmother.com/wp-content/uploads/2012/04/Hormonal-Timing-Chart.pdf

xoxo~

Michelle

"Thin in 30"- Day 15

“Thin in 30”- Day 15

CONGRATS!! today is our HALFWAY POINT!!  And guess what- MY plan is to take a set of fresh STAT and pictures to see what I’ve been able to change already!!  If you’ve been working hard~ I’d suggest you do the same!! It’s a great way to keep focused!!

Workout:

Day #15
Rest day
 
Or 
long 
steady
cardio
30-60
min.

If you missed any of the cardio or sprinting workouts from past days today would be a perfect day make up that workout~!! If you ever miss a day of workouts- SHIFTING your workouts a day forward is better than SKIPPING them entirely.
30 days isn’t a long time, but BURN OUT can happen fast- It’s very key to PACE yourself and incorporate REST DAYS into your workout program for your physical and mental success!
 

Today’s Diet focus:

Try new food or recipe- Variety is key to diet success!

The Rally Room has a GREAT Recipe section– check out some of the great ones listed and PLEASE add yours!!!

AND….please comment with ideas of NEW foods, what you tried for your food, and with any other questions, tips, or thoughts!

"Thin in 30"- Day 5

“Thin in 30”- Day 5

Workout:

Day #5
Rest day
 
Or 
long 
steady
cardio
30-60
min.

If you missed any of the workouts from days 1-4 today would be a perfect day make up that workout~!! If you ever miss a day of workouts- SHIFTING your workouts a day forward is better than SKIPPING them entirely.
30 days isn’t a long time, but BURN OUT can happen fast- It’s very key to PACE yourself and incorporate REST DAYS into your workout program for your physical and mental success!
 

Today’s Diet focus:

Try new food or recipe- Variety is key to diet success!

The Rally Room has a GREAT Recipe section– check out some of the great ones listed and PLEASE add yours!!!

AND….please comment with ideas of NEW foods, what you tried for your food, and with any other questions, tips, or thoughts!