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Photoshoot Set

Did I tell you??? I have a photo-shoot set for Thursday the 29th= 9 days away and I am rusty, lol! It’s been a while since I’ve done a shoot and PREPARATION is needed.  It’s a lot like getting ready for a figure contest, one should practice posing and give a bit of extra attention to the details.  My main objective during the shoot is to get some updated photos for my portfolio and to knock the rust off so that I can be ready when duty calls

That said my POA for the remainder of the week is as follows:

T- bike 20 mins fasted; lift lower body +abs/booty focus

W- run hills; back, shoulders, biceps + abs

Th- bike 20 mins fasted; lift chest/triceps/abs and boxing intervals

F- run road intervals + sprints

Sa- LEGS

Sun- fasted treadmill run; back/shoulders/biceps

Monday- chest/triceps/abs; Happy Memorial Day!!

I’m making a BIG push to get to 4000 YouTube subscribers…Please help me by subscribing to my channel http://www.youtube.com/buffmother Thanks Ya’ll rock!! Also, if you have any requests for certain videos please let me know

I’m off to get on my bike!!

Have a stellar day 20 of every day in MAY!!

-Michelle

The Key to your Motivation is to Encourage others!

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

FINAL photo preparation!!

SSS Week 1#10

INTRO Video….

 

OUTLINE Video….

 

If you’d like to get extra lean and mean for your photoshoot~ here is a basic photoshoot prep that I’ve used and recommended to many of my clients:
Photoshoot prep-

3 days out-
-Drink 1.5 gallons of water
-Cut your carbs to only 2.
-Eat very salty foods. And if you find this to be a problem, drink a couple of cups of chicken bullion. It is very imp ortant that you have a salt overload on this day

2 days out-
-Drink 1.5 gallons of water
-No carbs, protein veggies and fat only
-NO SALT
Put a coat of tanner on b4 bed- Loreal Sublime tanner with bronzer in it is the best!

1 day 1 out-
-Drink 1.5 gallons of water
-NO Workout
-No Carbs
-NO Salt
-No gas causing foods
-Take a water pill(diruex) B4 bed and
-no water after 8pm or so…time it so you have 12-16 hours without water prior to your shoot
-Put another coat of Tanner on

Photoshoot DAY!!


-No water or carbs until after the shoot
-Put another coat of tanner on
-Do your hair
-Over do your make up make sure you have some that will make your face a little tanner looking. What I use is a face bronzer, and 1 shade darker makeup for photoshoots. You may want to practice with this before hand.
Have fun!!
Bring music
(have a glass of wine)

Post photoshoot-
Drink a lot of water to rehydrate!!!
And be sure to eat a healthy meal.

MORE INFO About Photoshoot PREP VIDEO~

 

*Each and every one of you who enters a final entry will get a free BuffMother! shirt!!! AND REMEMBER…each one of you CAN WIN this Contest~ BELIEVE IT!! Please participate and let’s enjoy the synergy of TEAM BuffMother! working together towards being your best!!! You can have the Buff Bikini Bod of your DREAMS WooHoo!

I also wanted to add that I’ll be putting up a photoshoot prep document in my gallery~ AND I wanted to remind you that everyone who writes up a final entry gets a SHIRT!! SOOOOOOO……..
PLEASE be sure to kick it in this week and “finish” out the contest, you will be glad you did!!!

Let’s have an intense focused final week!!

-Michelle

Big Excitement!

Whohoo!! we’ve got some BIG TIME excitement here in the RR and all over the internet for the SSS contest!! YAY!! I quiclky wanted to point out that on the UPPER RIGHT HAND corner  under the heading “ALL BOOKS” there is a link to all the contest content “2012 SuperSTAR Success Contest”.  I’ll be adding to it and updating it as we go along– but it’s a good reference so you know where to find all the info.

I’ve been thinking about some of my personal goals– if I ever get time to get to them, lol!! Uploading videos and organizing stuff takes a ton of time– Hoping that’ll slow down as we get the first couple weeks of the contest underway 🙂

I was set to do a photoshoot this FRIDAY, but we had some famliy plans change and now that’s pushed back to a later date– AGAIN… which is okay because I am not exactly where I wanted to be “body wise” for it just yet anyhow Laughing

My main goal is to be healthy.  I have my yearly next month and will be requesting some “tests”.  I really need to find out where I am at with my hormones, thyroid and lipids.  I’ve gone off of ALL suplements this month so that nothing will interfere with the outcome of the tests. I just want to have assurance that I’m NORMAL, lol!

In October we have 2 big weddings to attend.  BOTH of my righ bearers are getting married~ my brother and nephew were both 4 years old when I got married 19 years ago and now it’s there turn~ THEY actually wanted to have their weddings on the same day, but I PLEADED with them and now they are consecutive weekends instead.

Well, I’ve gotta go get my workout done~ I’ve got upper body lifting and a run on tap.  BY THE WAY- my shoulder is so much better!! YAY!!

See you later SUPERSTARS!!

-Michelle

p.s. I love seeing all the activity in here– be sure to “plant some energy seeds” by commenting on other’s posts– AND I’ll do my best to keep up with answering questions in the forum–I’ll come back later to do that tonight Friends

the next 3+ weeks!

HI!! I have 25 days until a fun photoshoot on August 17th….my goal is to be more photoshoot ready than I am now.  More fit, more lean and more confident in my body.  I took photos and stats yesterday since it was my first official day of “Buffing” this month.  Here are a few of the shots-

 

My STATS-

Today’s Date: 7-22-12_______ height: 5-6.5___    weight:_131.8 @4pm_____ age: 37___
Today’s cycle day-  5 (my last 2 cycles have been 27 days)
Bust (around breasts the biggest part): 36
Chest- relaxed (just under armpits above breasts with arms down at your sides): 33
Chest- flexed back and chest (just under armpits with arms down at your sides): 36.5
Waist- relaxed (the smallest part):27
Waist-sucked in (the smallest part): 25
Hips (the largest part of your butt): 36.5
Shoulders (around the outside of your shoulders with your arms at sides): 41.5 relaxed; 43 flexed
Biceps (relaxed at midpoint of upper arm): 11
Biceps (flexed at midpoint of upper arm):11.5
Thigh-mid (about 8” above knee cap): 19.5
Thigh- upper (about 12” above knee cap): 21.5
Calf (about 7” below knee joint): 13.5

Body Fat Calipers:

Tri= 6 Thigh= 8 lliac= 8 Ab= 10

I’m not too ashamed of my pics, but I can see the fluffy-ness a bad diet and lax workout have provided.  I’ve really done better the past week in all areas and made it through a vicious period this month.  I expect to see my measurements go down quite a bit over the next 2 weeks.  My goal is to lose 4 pounds this buffing phase= 127 by August 6th.

MY POA for the week is intense:

M- Chest/Triceps/ABS + Intervals +20 min extra cardio T- Leg and ABS W-Back/Shoulders/Biceps + Intervals Th-Sat- REPEAT M-T-W workouts Su- off

Time to get after it!!

Love ya,

Michelle

p.s.

Today is day #7 in our “40 Days to Fit”…

Day #7-FIT tip- Take an evaluation of your diet by writing down everything you eat and drink for the next 3 days.  You will quickly identify your good and bad habits…use it as motivation to make better choices.

 

Day #7-Featured ARTICLE- http://buffmother.com/?p=71

Final week!!~ Shine in 49: Day 43

Good Morning– It’s the start of our Final Week for the Shine in 49 contest~ WOW!!!

Here’s a PDF download for you that lays out the final week in detail.

Sin49-wk-7

Let’s have a good one!!

My week will be filled with all sorts of “EXTRA” prep besides besides photoshoot prep- I’ve got vacation prep, vistor prep, birtday prep and even tax prep to get done.  Anyhow, my plan is to take each little project one at a time and have a very productive week!!

Let’s finish STRONG!! with a good diet and some amazing final week workouts~ we deserve to see some amazing final pictures and stats!!
SHINE BRIGHT my Friends!!

-Michelle

Howday!!! Final week prep videos!!! ~Shine in 49:Day 42

Hi, Howday, Hello!!

Sorry I’ve been a bit bad about posting my blog   I’ve been a tish under the weather and totally distracted by “SUMMER”! Getting used to the kids being home is quite and adjustment for all of us!

Anyhow, I’m excited that JUNE is here and that our final contest week is about to start!! whoohoo!! we are going to see some good final submissions!!

As promised I am posting a couple videos from my private video coaching area for you to watch regarding final week preparations for your final pictures.

The video correlates with my 10 week Super Star Success Journal but is very applicable to our 7th and Final week of the “Shine in 49” contest.

 

INTRO….This video has been moved, please look for it on  www.youtube.com/buffmother

 

OUTLINE….

If you’d like to get extra lean and mean for your photoshoot~ here is a basic photoshoot prep that I’ve used and recommended to many of my clients:

Photoshoot prep-

3 days out-

-Drink 1.5 gallons of water

-Cut your carbs to only 2.

-Eat very salty foods. And if you find this to be a problem, drink a couple of cups of chicken bullion. It is very important that you have a salt overload on this day

2 days out-

-Drink 1.5 gallons of water

-No carbs, protein veggies and fat only

-NO SALT

Put a coat of tanner on b4 bed- Loreal Sublime tanner with bronzer in it is the best!

1 day 1 out-

-Drink 1.5 gallons of water

-NO Workout

-No Carbs

-NO Salt

-No gas causing foods

-Take a water pill(diruex) B4 bed and

-no water after 8pm or so…time it so you have 12-16 hours without water prior to your shoot

-Put another coat of Tanner on

Photoshoot DAY!!

-No water or carbs until after the shoot

-Put another coat of tanner on

-Do your hair

-Over do your make up make sure you have some that will make your face a little tanner looking. What I use is a face bronzer, and 1 shade darker makeup for photoshoots. You may want to practice with this before hand.

Have fun!!

Bring music

(have a glass of wine)

Post photoshoot-

Drink a lot of water to rehydrate!!!

And be sure to eat a healthy meal.

 

MORE INFO About Photoshoot PREP~ check my You TUBE www.youtube.com/buffmother

*Each and every one of you who enters a final entry will get a free BuffMother! shirt!!! AND REMEMBER…each one of you CAN WIN this Contest~ BELIEVE IT!! Please participate and let’s enjoy the synergy of TEAM BuffMother! working together towards being your best!!! You can have the Buff Bikini Bod of your DREAMS :woohoo:

I also wanted to add that I’ll be putting up a photoshoot prep document tomorrow~ AND I wanted to remind you that everyone who writes up a final entry gets a SHIRT!! SOOOOOOO……..

PLEASE be sure to kick it in this week and “finish” out the contest, you will be glad you did!!!

Let’s hit this final week hard,

LOVE YA’s!!

-Michelle

 

Joy is in Confidence~ Shine in 49: Day 30

Is is possible to be happy if you are continually questioning your value? CONFIDENCE in who you are id key to having JOY! I know who I am! I am a daughter of my Lord God and joint heir with JESUS!

“The Spirit himself bears witness with our spirit that we are children of God, and if children, then heirs—heirs of God and joint heirs with Christ, if indeed we suffer with Him, that we may also be glorified together.” (Romans 8:16-17)

If that’s not enough information to give me confidence and JOY I don’t know what is?

Know who you are!
You are born for greatness, born to do amazing powerful wonderful thing in order to show the world LOVE!
That’s my goal and that’s my JOY!

 

Today’s BuffMother “FIT tip”-POSTURE!!! Look slimmer, feel taller, convey confidence
with good posture. Practice walking with
head parallel to the ceiling, chest lifted, shoulder back, abs in, and
…SMILE! PLUS don’t forget to keep perfect
posture when you are working out- no slouching on the treadmill, elliptical or
when lifting allowed!!

Posture shows confidence and is so inviting and attractive! Let your JOY shine through your posture!

I plan to work a bunch on my posture this week…and some posing. I’m prepping for an upcoming photo-shoot. I will be working a promo on July 10th in Springfield MO. My “A game” is needed! Not sure when I’ll do the photo-shoot…but soon! Each year I try to do one close to my birthday. It’s a good way to celebrate each additional year of buffness!!

ON tap for me today is:

  • Training programs for Clients
  • Planning Summer VACATION time for kids and I 🙂
  • Have a KICK A$$ workout at 3pm- Full body HEAVY!!
  • DIET hard!- – I am planning on being perfect with it- time to lean up this body! I wanna be shredded for JUNE 14th!

Something really amazing I want to share is that I ran a several HARD sprints on Saturday after a 10 min run. BTW- these sprints are only 100m long- hydrant to hydrant on the street in front of my house. the AMAZING part is how insanely sore I got in my core- my ABS and inner-costial muscles/tissues are SORE!

Amazing how I didn’t even know those muscles existed until yesterday, lol! SPRINTS work!!! But a word of caution: EASE Into doing them!! Start with just a couple and work up from there!

Let’s “work it” this week!! Stand tall and confident in your identity!! You are INCREDIBLE!!

-Michelle

2 days to GO!

2 days

Well I got a BONUS workout of sorts yesterday…I was only planning to run, but DH wanted me to lift with him…so I did :)…I have a had time turning down an opportunity to work out with a HUNK!!

So this is how it went:
5:40pm arrive at gym- note that they now have a 2 hour limit to childcare…which is fine, I am never there longer than that anyway 🙂

r-bike 20 min…talked to a former client/personal trainer there she is going to compete an picks my brain constantly…and is very sweet about it
While waiting for DH to arrive,Run on treaddy:
intervals on odd mins starting at 3 min
9, 10, 10,11, 10, 9 for 2 min, 10, 11.5 and 11.5
my recovery was typically at 8mph

When I was done I was exhausted and the guy next to me said…”I thought your were going to run right off that thing, hee, hee” (he actullly said, hee, hee, LOL 🙂 )

so then we lifted Shoulders:
Military machine:
40×10
50×10
60×10

Freemotion shoulder press
25×20
35×15
45×10

Shrugs on smith
90x10x3

a series of arnolds, and lateral raises
didn’t count just worked hard

bicep curls ez bar
close grip 50×10
wide grip- slow 40x10x2

free motion bicep curls
25×20-way too light
35×20-too light
45×10-hard!

So today is Chest/tri’s and intervals again… After my photoshoot, whoohooo!!!

-Michelle
p.s. after faking it for days…TOM finally arrived today, always on a FRIDAY!! that stink

~~~

2 Days to GO…Support!

BuffMother's picture

Sat, 2012/02/18 – 2:53pm — BuffMother

2 days to go

 

Be Proactive Accept what can not be changed. Happy people don’t waste energy on circumstances beyond their control. Accept your limitations as a human being. Determine how you can take control by creating the outcome you desire – rather than waiting to respond.

3 days to Go!!

3 days…Just 3 days to Go!
Do you remember how focused you were during the first 3 days
of this contest- REGAIN That EXCITEMENT!!

You can accomplish a lot in just 3 days of effort.

Today’s post:
http://therallyroom.com/node/51917

Kick it in; Kick your habit!!

TODAY I have a photo shoot with the local paper the Morning News for the story they are doing on me and my company BuffMother! I am very excited, so I have to prep for it which includes:
1. shower
2. apply some self tanner
3. whiten teeth
4. make up
5. false eyelashes?? maybe
6. hot roller hair
7. wear the perfect out fit…most likely one of my BuffMother shirts and my BuffMother Bracelet

Another factor I have to figure into all of this are my 3 little girls that I have to take care of while getting all of it done….so this is about a 4 hour project

Wish me luck!!
AND have a super Friday yourself-  I’ll check back in with my workout.
xoxoxo~Michelle

I had Better than nothing type workout…i had my photoshoot and it lasted 1.5 hours then attempted to workout with no fuel  …better than nothing. Tomorrow’s will rock!!

Chest/Tri
warm up on bike 5 min
Bench 95×10
115×5

Inline flys
35x10x2

Tricep extensions on Free motion
40×15
50×10

Chest press
80×10
95×10
105×10

Tricep one arm cross over pull downs
40x10x3

flat bench flys
25#db’s high and slow x10 reps

kickbacks slow and hard
10×10

HOME eat!
ADVIL :a3:

Good night,
Michelle

3 Days to GO…Kindness!

BuffMother's picture

Sat, 2012/02/18 – 2:51pm — BuffMother

HI!! We are down to 3 final days to Kick or Establish your Habit.  Do you remember how focused you were during the first 3 days of this challenge– REGAIN That!!  You can accomplish a lot in just 3 days of effort. 

Your task today is to be EXTRA kind to those in your life.  Take the focus off your habit breaking for a moment and think about how you can show kindness in a special way today.  Putting KIND energy out into our world is like a boomarage– it will come back to you! Heck,  it might provide the extra push you need to kick your habit…Choose 2 small acts of kindness to do ON PURPOSE today. Plan them now:

#1.

#2.
35 ideas–

  1. Send someone a hand written note of thanks.
  2. Buy a lottery ticket for a stranger.
  3. Give a compliment about your waiter / waitress to his / her manager.
  4. Stop and help someone replace their flat tyre.
  5. Give a huge tip to someone when they least expect it.
  6. Hold the train door open for someone rushing to get in.
  7. Give up your seat for someone, not just an elderly person.
  8. Pick up some trash in the road which would otherwise be lying around.
  9. Compliment a work colleague for their excellence.
  10. Give a piece of fruit to a delivery person.
  11. Tell all your family members how much your appreciate them.
  12. Buy an inspirational book for a friend
  13. A special surprise mom-kid “date”
  14. A colorful and bright “I love you” note (just like they would make for you) tucked somewhere (lunch box, etc.)
  15. Have an evening of music and dancing at home
  16. Teach them your child all the different ways to kiss: butterfly, Eskimo, fihsy kisses, etc.
  17. Let your kid(s) help you do something you normally want to do alone, even though it will take ten times as long
  18. Set up a special “tent” in the living room, complete with materials for a tea party, stuffed animals and books, or whatever would make your child’s eyes light up
  19. Hold a kid’s movie night (at home or out)
  20. Cook a person’s favorite dinner for them
  21. Have mama-child manicures/pedicures
  22. Frame one of your kid’s drawings and hang it somewhere prominent
  23. Create an indoor or outdoor obstacle course
  24. Write your child a letter and put it in the mail
  25. Stop to give random cuddles throughout the day
  26. Give them a mini massage (shoulders, feet, etc.)
  27. Slip a note into their lunch, briefcase, etc.
  28. Buy them something to make life nicer (a new pair of slippers,a body pillow, an audio CD, etc.)
  29. Read an article about something your partner is interested in, and have a fun conversation about it
  30. Make a list of reasons you love your partner
  31. Plan a special family activity
  32. Wash someone’s car
  33. Arrange for extra cuddle time on the couch with your kids or partner
  34. Give your partner your full attention whenever s/he talks to you
  35. Mail your partner a love letter

Your workouts for today–

Beginner Option:

Lift lower body:

 

Take 90 seconds between sets- strech or do abs during that time
DB Squats
3×10
Pliet Squats-wide toes out
3×10
Laying side leg raises
3×10
Romainian Dead lifts
3×10
Walking Lunges- no weight
2×15-20 each leg
Calf Raises
3×10

 

Experienced lift back, shoulders, biceps:

 

Take 90 seconds between sets- strech or do abs during that time
Pull ups- assisted or inverted/supine pull ups
2×10
Lat Pulls
3×10
Rows-rhomboids
3×10
Military Press-shoulders
3×10
Lateral or Front Raises
3×8-10  Shoulders
Upright Rows
3×8-10 shoulders
Bicep dumbell Curls
3×8-10 -biceps

Kick it in!! Kick that Habit!!

-Michelle