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Hi Ya’ll….Dentist Appts today

Another, go, go, go day here! WE have kids dentist appts. So I’m off to the races.

I did make time to get in my fasted 20 mins of bike this morning and tonight I’ll do my full workout.

Here’s some info and inspiration for you today:

 

Making good food choices doesn’t have to be difficult. Let’s keep it simple and doable. Here’s my KISS Diet…

http://youtu.be/8ol0m-C7cQY?li…vL-oyuUbEkkAejOlj3uv

You can make it even SIMPLER by utilizing my prepared www.BUFFMEALS.com

16 Days left in 2014~ Tuesday

This week’s diet focus is to Eat More Greens! Our fitness focus for the week is increasing Strength.
Check out today’s suggested workout- 6pack of PEPSI: http://youtu.be/xcjyDsX4cMA

“6 pack of PEPSI”
Repeat this circuit 3 times
1)    P= Plank: 20 seconds
2)    E= Eccentric abs on ball: 10 reps
3)    P= Pump Ups: 10 reps
4)    S= Slip drill: 10 reps in each stance
5)    I= Itty-bitty ball crunches: 20 reps

Today’s Diet Challenge~
Eat some Fish. Each day of the week we have a set diet challenge that is meant to get you thinking about your food intake and help you get out of the “grind” of eating the same things all the time.  Variety in food intake is vital for nutritional and mental reasons.  Try some fish today!  Tuna, Salmon and Talapia are some of the fish I eat.

Today’s Personal ~
Text a lot Tuesday…why you ask. It’s a fun way to stay connected, encourage others and to quickly let someone know you are thinking about them. STRIVE to text a lot today.  My goal is to scroll down through my text list and say HI! to some of those LOWER ON THE LIST, lol

 

Have a good TUESDAY!!

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Every Dayness

We are starting our second week of every day in MAY!! Congrats for making it the first 7 days!!

 

Week #2’s focus for diet is to EAT MORE GREENS and in our fitness “Strength”.  I write more about those later.

 

It’s Thankful Thursday today!! Be sure to think about something you are thankful for today. And/Or be extra thankful. The art of APPRECIATION is so powerful.  Reach out to and thank someone, you will be amazed at how much it impacts you in the positive!!

 

Our diet challenge for today is to eat some fish! Each day of the week we have a set diet challenge that is meant to get you thinking about your food intake and help you get out of the “grind” of eating the same things all the time.  Variety in food intake is vital for nutritional and mental reasons.  Try some fish today!  Tuna, Salmon and Talapia are some of the fish I eat.

 

 

Today,  is my first official day of buffing too, yay! The workout on tap is

May 8 (Day 4 of my 10 day training cycle)~ Legs 6-pack of PEPSI ab routine

 

Heading into town for some shopping now, THANKS for reading

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Every Day in May~ Day 1

Hey ya !!

May is upon us and we have over 700 people participating!! WOWIE!!

Today’s suggested workout is a Purple band UPPER BODY WORKOUT: http://youtu.be/gTj6ONDnqKM

 

I am going to do the Band workout for my warm up then hit the weights for a bit more focus on my BACK and CHEST…then go for a hills run.

PLUS , I will-try to take a starting pic!! YOU SHOULD TOO!buffmother, hormonal timing, fitness ,diet, abs, m - 186526530054

 

It’s Thankful Thursday today!! Be sure to think about something you are thankful for today. And/Or be extra thankful. The art of APPRECIATION is so powerful.  Reach out to and thank someone, you will be amazed at how much it impacts you in the positive!!

 

Our diet challenge for today is to eat some fish! Each day of the week we have a set diet challenge that is meant to get you thinking about your food intake and help you get out of the “grind” of eating the same things all the time.  Variety in food intake is vital for nutritional and mental reasons.  Try some fish today!  Tuna, Salmon and Talapia are some of the fish I eat.

 

This week’s diet focus is to Drink More Water!

With the weather warming up realize you may need to up your water intake from where it has been the past few months.  A good goal intake is at least half of your body weight in ounces daily, but often times up to 1 gallon a day is recommended for those with higher protein intake and for those who consistently workout.  Water is vital for flushing out toxins in your body and the transport of nutrients to your cells.  Key things to keep in mind are that when you initially up your water intake you may retain water for a day or two, but then your body will regulate itself and you’ll find that the consistent higher intake of water will help you NOT retain water.  Beware that too much water can be dangerous…if you find that you are cramping or constantly thirsty despite drinking tons of water or light headed, you may be consuming too much water and flushing minerals and electrolytes from your body.  If that’s the case lower your intake and consider supplementing with a good healthy sodium.

 

Our fitness focus for the week is building Endurance.

Endurance is your aerobic fitness. It’s what allows you to Go, Go, Go!! This week take some time to strive to be MORE ACTIVE! Here’s some ideas on how to increase your ENDURANCE:

 

  • Walk more- take your dog or kids for a walk, us a pedometer and measure your steps, strive for 10,000/day
  • Stand more- refuse to sit unless 100% necessary, try a standing work station
  • Do more cleaning- spring cleaning time of the year! organize, give away, sell unused items
  • Get out in nature- hike or bike on trials near your home, do some landscaping, outdoor planting, etc…
  • Join a running club or sign up for race, it will give you the motivation to hit the pavement.  BTW- running outside is so much more effective than on a treadmill, try it!!
  • Buy a heart rate monitor and USE IT!! Get in your aerobic zone and strive to stay there for 20, 30, 40, 50 or even 60 mins!! You’ll be amazed at how quickly your heart will get stronger and how fast your endurance improves!

 

That’s all for now!! Have fun with this challenge~ We can do it!!

-Michelle

p.s.

If you are a planner– each day’s workout is on my blog: http://buffmother.com/8470/8470/

OR

in the Team BuffMother Rally Room you’ll find details here:
http://www.teambuffmother.com/topic/every-day-in-may

 

 

The Key to your Motivation is to Encourage others!

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

PMA!

Hi Ladies!!

Today is another day of filming “PHONE IN THE ATTIC”…so I’m up early, Drinking Coffee.

Before I hit the shower I wanted to share the new video I got posted yesterday:

 

Foundation #4: Postive Mental Attitude

 

And in honor of KISSABLE March– here’s some benefits of kissing:

  •  It can help reduce dermatitis and blemishes.
  • It can also help fight tooth decay because the extra saliva it produces cleans out your mouth.
  • Kissing for a minute can burn up to twenty-six calories.
  • And practiced regularly, kissing may even add a few years to your life. One study claimed that men who kiss their wife every morning before leaving for work live five years longer.

 

 

Have you been more kissable this month and/or kissing more this “Kissable March”???

 

SMOOCH!!

-Ellie

“Get Buff”- Day 25

“Get Buff”- Day 25

Wowie, just 6 days left until our 30 day contest is over…believe it or not what you do these next 5 days has a GREAT impact on your results.  Keep it tight and stay focused!!

 

Workout:

 

Day #25
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.

Your body needs RECOVERY days to stay healthy, grow new muscles and work optimally.  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 19

“GET Buff”- Day 19

Workout:

 

Day #19
Sprints!
Run 10 mins
4x100m sprints
run 4 mins
Full recovery 2-5 mins between sets.  Push hard run FAST!! Each sprint should take only 15-20 seconds of all out effort

Today’s Diet focus:

Supplements- TAKE THEM! learn about them, review them, buy them, organize them, experiment with them, etc….

Often times we have the best intentions when purchasing supplements and then they sit in the cupboard and ROT!  Don’t let that happen! Take your supplements daily- they do help!!

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

Body, Soul/mind and Spirit are synergistic; they work together. Take some time today to address your “mental and spiritual fitness” and you will find being fit in BODY will comes much less effort.

 

Your friend,

Michelle

“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 9

“Get Buff”- Day 9

Workout:

 

Day #9
Sprints!
Run 10 mins
3x100m sprints
run 4 mins
Full recovery 2-5 mins between sets.  Push hard run FAST!! Each sprint should take only 15-20 seconds of all out effort

Today’s Diet focus:

Supplements- TAKE THEM! learn about them, review them, buy them, organize them, experiment with them, etc….

Often times we have the best intentions when purchasing supplements and then they sit in the cupboard and ROT!  Don’t let that happen! Take your supplements daily- they do help!!

~~~~~~~~~~~~~~~~~~~~
Body, Soul/mind and Spirit are synergistic; they work together. Take some time today to address your “mental and spiritual fitness” and you will find being fit in BODY will comes much less effort.

Your friend,
Michelle

 

“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!