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Diet Talk SSS Week 06

Happy week #6 of our Super STAR Success contest…this week we are going to talk more about DIET!

I know I rarely post what and when I eat…….mostly because I am not a traditional dieter, meal planning doesn’t work for me and neither does eating a set # of times each day. The way I approach it is this…I go through my day, eating when I am hungry. As I go along, I track my “portions” in my head or on the white board on my frig…most of the time aiming for around 5P-4C-3F-2+G-1T. When I eat it I FORCE myself to choose proteins and greens first. The only time I don’t is for my PRE workout meal…that’s when I choose a good complex carb- My favorite is Oatmeal.
Another KEY item about my eating is that I take into consideration my personal biorhythms…I am NOT a morning person! I don’t like eating in the morning at all, but I LOVE eating in the evening!! So instead of fighting my body I work with it. I don’t eat much early in the day and then I am able to eat more in the afternoon and evening.

Now since I am buffing these next 2 weeks…I get a bit stricter on myself. Mostly that means cutting out some CARBS and increasing my GREEN consumption. Also, I usually have to cut out a bit of FAT (I tend to overeat fat) and I like to limit my bread/grain intake and TOTALLY eliminate all Dairy (mostly I don’t have much, since I am lactose intolerant, but it tends to “sneak” into my diet sometimes)

Here are a few samples of how I eat during buffing:
7am- up drink water take supps: NO2, fish oil
8 am- coffee and atkins bar (PENUT BUTTER) PF
11 am- Veggies( asparagus stir fry) with tuna, spicy Sweet and sour sauce, a few cashews PGF
Vitamins post meal
1pm- NO2 supps
2- oatmeal C
3- workout
4:30 Boca Burger, Apple PC
6:30 Supper- Chicken tenderloins (big portion) with honey mustard sauce and Green Beans 2P C 2G
7-10 pm TEA (decaf herbal: sleepy time, tension tamer, chamomile, etc.)
Totals= 5P, 3C, 3F, 3G

7am- up supps
8 am- eggs (3 whole)PF
11 am- Brussell Sprouts- G
1pm- HUGE salad: Romain, Spinach, olives, carrot, nuts, egg, chicken, cucumbers, pickles, ranch dressing (1/2 serving, just enough to barley help flavor) 2G,P,1F,1/2C
3pm- Oatmeal C
4pm workout
5pm Burger (no bun), a tish of BBQ sauce, sweet potatoe 2P,1/2C,1C
7-10pm Beef Jerky, tea 1P
Totals=5P,3C,3F,3G

So that gives you a bit of an idea of how I am going to eat this week

I am off to get some WATER NOW!! Don’t forget to DRINK UP!!

-Michelle

p.s.Mini-Challenge- I LOVE IT, I plan to strut around in my bikini this week despite my pms bloat, hee, hee!!

FYI- eats for today- not the best choices
5P-eggs, protein powder, beef jerky
4C- bread, soy milk, Popsicles(2)
3F- olives, dressing, cashews
2C- cucumber, onions
1T- BUBBLE GUM, lol!!
(no workout)
Supps of interest 10g of fish oil and 10g of vitamin C- to help with back inflammation

~~~

HI~ this is just going to be a post that I’ll update throughout the day with my eats- for MY ACCOUNTABILITY

weight- 126
EATS 6/18
Coffee (2 cups) w/ a bit of milk and sugar
Boca burger- plain P
salmon salad w/cabbage PPGF
asparagus G
BIG! bannana – pre workout C
post workout – NO2 wait 30 mins to eat
steak and toffee (thanks to YOU ALL!! and April, lol) PCF
bud light bottle C
Taco Salad (romain, carrots, olives, ranch, taco sauce, taco meat, tish of cz)
PGGF

I’d rate the day as a B+, the beer and the toffee were not exactly the greatest choices, lol! But I kept with in my alloted portions and my food timing was good!

total (buffing)
5P, 3C, 3F, 4G!!

Off to make some TeA! ~ Michelle

Stimulants and me = NO GO!

Alright, I am here to tell you about a key learning, I RE-LEARNED about myself last week.  Stimulants and me = NO GO!  My week started off great last week.  I had great energy, good mojo, focused clear mind and then— WEDNESDAY happened.  I did 3 things I shouldn’t have-

1- I took a “fat burner” 2- I tested a new pre-workout stimulant powder creatine/no2/caffiene product 3- I had a BIG diet coke!

I was fine on Wednesday, but on Thursday- I felt as thought I had been hit by a truck.  You think I would have connected the dots and learned then from my faulty intake, but NOOOOOO!  I repeated the stupidity on Friday- minus the diet coke Snicker

Saturday I paid! I was DOA all day and I fell asleep at 8pm.  The moral of my story…

“Temporary energy from STIMULANTS is NOT WORTH it! Stimulants and me = NO GO!”

I implore you to be aware of the affect stimulant type products have on your body. My in-ability to handle stimulants was not always like this…I had years in my 20’s where I was a fat burner junkie, lol!  I was a total addict to ephedrine and “metabolife”…anyhow- I believe that abuse is what has lead me to this place of  “no tolerance”…It’s not good for your body to run too long on empty.  It does affect you more than you know!  Be aware and use stimulants with caution and very conservatively.

The only “safe” pick me ups I found are the small amount of caffeine in my buffing pills and plain old “coffee”…my body doesn’t react in crazy ways to it and I always know that I’ll be able to sleep as long as I keep my consumption to the am hours.

Buffing is ON for me– I started by being active on Sunday- we did more “burning” on our property. Then yesterday Gunner and I hit the HILL on a path by our house- We picked a distance that was about 150-200meters and ran up it 5 times!  It was good and I sure do feel it today!

The remainder of my week looks like this:

Tue-legs @gym with gunner Wed-run and back, shoulders, biceps @gym with gunner Thurs-chest/tri/shoulders and some sort of cardio Friday-legs again…maybe at home due to squat rack issues Saturday-upper body and a run- maybe hills again if it’s nice outside Sunday-off

My main goals this week is to stay focused on diet- cutting diary and grains-  and get in my cardio– it’s time to up it for some serious BuffING!!

I plan to hit my goal of 125 by March 1!!!

Stay healthy, and WISE!!

Love,

Michelle

Sizzlin' in 6 day 12~ Buffing Begins!

HI!! It’s Day 12 and time for LEGS once again– we are going to do the same workout we did on Day 9 ( www.blog.buffmother.com/s6day9 ) . It’s the LAST time you are going to do this workout during the contest….MAKE IT COUNT!!

Well Yesterday, my 11th day of “Sizzlin’ in 6” was a great one!!…my brain is finally working and I am motivation is HIGH.  It was cycle day 5 and time to BUFF my body!!! I am going to keep taking creatine through this buffing phase~ my weight is 128.   Buffing began with a GREAT leg workout~ yay!

warm up- Rbike 10 mins

Squats
45×10
95×10
95×10
115x10x2 sets

Sissy squats
3 sets of about 20 reps

paired with Dead Lifts
45×10
65×10+10conventional x 3 sets

45 degree hack- 2 sets High reps low weight- just machine
paired with Seated Calf raises
95x10x2 sets…started cramping here.  I took Creatine pre-workout and I do better taking it post workout due to cramping.  I need to remember that!

Smith lunges
50×10
70x10x3 sets

paired wit Butt Squats
50×10
70x10x3
in between set here I did some abs on a decline bench- it irritated my back, so I had to take it easy the rest of my workout

Knee extensions
110×10
150x8x2
130×10

leg curls
70×10- my lower back hurt on these…so I called it quits.

Oh and here’s a quick summary of Wed’s- Chest, tri workout:
warm up bike and some chest press
Bench- I did a pyramid-
45×20
95×10
115×8
125×5
125×6
115×10
95×10

other exercises:
Incline hammer strength machine
Incline Flys
Skull Crushers
ABS

I also got to spend some time relaxing outside and watched some more of “24” we are now on season 3 :).  It was a GOOD DAY!!

I’ll be back to post about today in a bit~ it’s FRIENDLY FRIDAY!! REMEMBER TO BE FRIENDLY TODAY!!!

your friend,

Michelle

p.s. if you are wondering here is a video of  BUTT SQUATS~

Proper Practice Prep

Once again I’m prepping to go to football practice.  Right now I’m washing my pants- they got some nice grass stains on them from Wednesday, however preparation for practice goes way beyond having clean practice clothes:

  1. Proper nutrition- What you eat the entire day prior to practice will affect your performance and mental ability to focus.  The most important meals are pre-workout (1.5 to 2 hours prior) and post workout within 1 hour after your workout.  Overall nutrition that supports your muscles and body’s health will help you recover, stay strong and healthy.  Vitamins and Sports supplements work, don’t be afraid to use them.
  2. Proper hydration- Once again what you drink the 24 hour period prior to practice will affect your performance.  Also keep in mind if you don’t have proper electrolytes (Salt, Potassium, Calcium, Magnesium) your performance will suffer also.  Most practices are short enough in duration for water to be sufficient during practice.  However if you have a long practice (over 2 hours) or one in extreme heat, you may want to supplement your water with a sports drink like Gatorade.
  3. Proper rest- Don’t go into practice tired and run down.  Don’t stay up all night and expect to have a good practice the next day.  Don’t sacrifice your practice performance by doing other draining workouts prior to practice.  Professional Athletes don’t do much else than eat, sleep and train.
  4. Proper warm up- Be sure to take time prior to practice to warm up your body.  A light 10 min jog or routine will help limber up tight joints, prepare  muscles to give maximal effort and prevent injury.  Stretch muscles when they are “warm”.
  5. Proper Clothes- Clothes that fit, won’t restrict athletic performance and are climate appropriate are vital to a successful practice.  Don’t use “new”, untested, clothes for practice.  You never know how they will actually fit.  Be sure to have shorts or pants on that aren’t too big,  nothing is worse than having your pants fall down during a workout.  Shirts can be tricky, too. T-shirts that are too large tend to twist and get in the way. Shirts that are too short or too tight can cause problems who wants their belly or back fat hanging out.  For women a good sports bra is a must.  If you have large breasts wearing 2 bras may be necessary to prevent bouncing. Be aware of the tightness though, you don’t want to restrict you lung’s ability to expand.  Once again- TEST your bra prior to committing to it for a practice. 
  6. Proper Gear- Equipment like braces, tape, padding, watches, heart rate monitors, mace, music player, chap stick, hair bands, mouth guards, shin pads, etc… all should be kept in a practice bag ready for quick easy access.
  7. Proper Shoes.  Your shoes need to be in good shape.  Don’t scrimp by wearing old shoes, improper footwear ( i.e. tennis shoes for soccer) or shoes that are too big or too small.  Having your feet supported, protected and stable is vital to your performance and injury prevention.
  8. Proper mindset- Mentally running through your practice prior to practice is vital.  Imagine yourself doing the drills, exercises and conditioning elements successfully.  Work through proper form in your mind, study the plays and review them prior to practice. At practice ASK Questions.  Be respectful of the coaches by listening carefully to input, techniques and instructions. Be mentally engaged by paying attention to other’s performance of the drills, learn from their demonstration. 
  9. Proper attitude-  Go into practice EXCITED and expecting to have fun and excel.  Be sure to take feedback in a positive light, and don’t expect to be perfect at something without putting in practice.  Practice is called PRACTICE for a reason. It exists as a time to gain skill, endurance and ability. Be a team player by helping others succeed. Cheer each others on!!

Prepare yourself for success!!
 I am off to be properly prepared!!
Your friend, Michelle

Confession Time!

I ate a bunch of JUNK yesterday!!!  Pizza, coke, rootbeer, ice cream, waffle bowl, choc and carmel syrup and a smore to top it off!  The only thing halfway decent I consumed yestrday was a pre-workout apple.  I honestly don’t know if I even got in 2 servings of protein for the day…What’s up with ME??  Seriously I have one of the worst diets sometimes~!  For those of you who can eat “clean” day in and day out, I am in AWE! I say that because even my BEST days are usually not what anyone would consider “clean”.

The good news is that I did get in my leg workout! Last night at 7pm-8pm- very late for me!

Here it is:

Warm up stair mill 5mins

Squats
45×10
95×10
135x10x2
155x6x2
Stretching, high knees and bw bulgarinas between sets
 

Seated calf raises
70x15x3sets (toes out, toes in, toes straight)

Dead Lifts
45×15 warm up
95×10
95×10+5 conventional x2 sets

45degree hack squat- just machine weight
30 reps various foot positions and emphasis on glutes alternating between rt and left leg x 2 sets

Leg curls
70x10x2sets
90×6

Smith butt squats- a new smith machine it has an angle to it
no weight x 1 set of 10 each direction= 2 sets
50×1 set of 10 each direction= 2 sets

Smith lunges
50×1 set of 10 each direction= 2 sets
 

Knee extensions
120×10
140×10 + 5 VMO focus

Roman chair knee ups
25 reps

I was tired so I called it quits…

Today we played tennis again for about 2 hours- it started raining right at the end.  We had fun!! I was laughing so hard I could barly hit the ball and I choked on my drink, lol!

My eats have been better today- more protein!!  I gotta go find some more food!!

See ya later!!

-Michelle

NO2 BEST Product I've found…plus info on Creatine~!

Anyhow here’s my 2 cents:

On the NO2 product question my answer is this…I’ve tried MANY, MANY, MANY products that claim to be NO2…most of which are VERY expensive.  and Most of which do NOTHING for me.  The recommendation that I make is to take the one version of NO2 that I’ve found VERY EFFECTIVE:

Higher Power NO-XS, 180 Tablets

No-explode and other POWDER type- preworkout concoctions are not in  my mind NO2 products. They are CREATINE!  the reason they work boils down to the fact they have CREATINE in them. So…if you want to take CREATINE they are the products you want. The 2 creatines I am currently taking and recommend are:

1- OVERDOSE- this is a more mild version of a pre-workout creatine.  Many creatines cause stomach irritation and contain a TON of stimulants. This one is good in that I’ve never had a “bathroom” issue with it and I don’t feel crazy buzzed from it. Take it as directed on the container.

NRG-X Labs OverDose, 780 Grams - Buy 2 Get 1 FREE!, Blue Raspberry Blast

2-6 Star muscle brand Professional Strength Creatine (fruit Punch)- this I get at Wal-Mart.  I like this because It has NO stimulants in it so I can take it any time of day!  I also love the taste and love the results from this product.

Do you have Energy? Or NRG?

HI!!! How’s everyone doing today?  I am good and being good….I’ve rested from working out since Sunday~ and I’ve been icing my back too….improvement with my back seems slow in coming.  I may go get it adjusted at the Chiropractor today or tomorrow.  Anyhow, I am not missing my workouts much and have been feeding of off your awesome progress and posts!! So many of you are really inspiring me with your hard work and determination.

The past few days I’ve been working on my contest training programs. I had forgotten how EXCITED it makes me to train others!! I really do love it!! I am truly blessed to get to do what I do!!  The ladies on our TEAM are going to ROCK the gym as the prep and ROCK the stage big time this year!! I LOVE IT!!

Did you know I am a huge supporter of NRG brand fitness supplements?.  My good friend Joshua Smith started the company and has been a big time supporter of BuffMother!  He’s been “sponsoring” me with supplements for past several months and put together this cool flyer that he’ll distribute at the ARNOLD the first weekend in MARCH!  Isn’t’ it cool? If you click on the picture it’ll bring you to the NRG Website.

I like the 3 items shown on the flyer (stinger-energy shot, maxx pump- creatine pills- I’m taking them currently, Greens supplement-which I typically take during buffing) and several others:
Liver maxx
Overdose- PRE workout creatine product- it’s not as CRAZY stimulating as NO explode
and MAXXTraXtion- their “water release” supplement

I have yet to try the new digestion one…but I plan on taking that soon!!

Anyhow…I am off to get some more training programs put together. I’ll strive to catch up with you all later this afternoon!!

-Michelle

40 days to FIT!! Day 23 & 24 WEB work!

Sorry I missed out on being my normal “interactive” self online yesterday; I’ve been working hard on my Website’s Store…I am rather proud of how much of a TECHNICAL Genius I am becoming, lol!!

I also had to run several big errands yesterday, which meant my computer time was cut short  and I missed my workout~ SHEESH!! how did I let that happen??  My only explanation is that “ITs JUST my HORMONES!!”.  I felt the effects of cycle day 24 yesterday for sure!  NOT anything too Bad (like being crabby, stressed or depressed) but I did have a total lack of focus…everything I tried to do took 10 times longer than it should have.

This is a short week for the kids at school too, so My “work week” has been cut by 1 day…which means I need to get a lot more stuff done today!  I’ve already got my workout done~ YAY!!  I did it right after getting the kids off to school:

LEGS~

warm up r-bike 7 mins

Squats
warm up- bar- stretch- bar some more…I was really stiff!!
95×10
95×10
115×10
135x10x2~ this is the highest I’ve gotten to recently~ still being VERY Careful with my back

DEADS
95x15x4sets various stance and forms

walking lunges
45#bar on back x15x2sets

Smith Butt Squats
50x10x3

Smith lunges on step
50×10
one set of hanging sit ups here.
70×10…felt a bit of a back strain here so I opted to be safe than sorry (not sure if it was from the lunges or the hanging sit ups??)

Leg extensions
110×10
50x10x2 sets- one leg at a time
70x6x2sets

Sissy Squats
15repsx2 sets really squeezing glutes

That was all…I took NO-EXPLODE first thing this morn despite knowing I shouldn’t~ I can’t take it as a pre-workout, I get tummy issues and cramps from it.  I can however take it after workouts as long as I’ve already eaten something…I’ve decided that I’m not going to buy it again.  It’s the only creatine product I’ve ever used that’s created this kind of tummy issue for me. There plenty other creatines that work better for me.

BTW- I had a SUPER powerhouse upper body workout on MONDAY evening!
HORMONES+CREATINE = PERSONAL BESTS!!

Gotta go shower, eat and work!
-Michelle

Natural Dreams!

 

www.BuffMother.com

I love nature!!  Until I was 12 I lived in Colorado and spent many weekends/summers camping, hiking and site seeing with my family.  I really grew to love nature~ however with the having kids and a thriving business, I’ve had less time to be in NATURE…one of my dreams is to see some of the top natural wonders of the world.
the 7 natural wonders of the world list off as follows:

1-Grand Canyon- this is a no brainer…I have to see it within the next 5 years

2-Great Barrier Reef…Not sure if I have a huge desire to see this, but if it happens, I am sure it will be cool.

3-Harbor of Rio de Janeiro- I am not sure what this even is??  But Rio de Janeiro, sounds like a beach!

4-Mount Everest- this is a must see

5-Northern Lights- I’ve seen these a little bit :)…but I’d love to get further north to see them MORE

6-Paricutin volcano- a real live volcano would be INSANE to see!!

7-Victoria Falls- I would LOVE to see these!!!

at this point in my life just getting out on a walking trail, bike ride or even a run really helps center me and bring me back to nature.  It is so refreshing and beautiful to inhale the natural beauty of God’s creation!!

Yesterday I did my lunges!! and a small yet effective home upper body workout that included:
push ups
pull ups
military press
lateral raises
bowflex flys, presses and tri extensions
bicep curls

I also rode my upright bike for about 5 mins total and did some jumping abs.

My goal for today is to have a good leg workout and get in a run even if it is just for 11 mins on the treddy :)

Keep rockin!!!
-M
p.s. my eats
PPPPP: chicken and a bunch more chicken(…not like me at all to only eat 1 type of P)
CCC: cereal bar (pre-workout); banana (post workout); rice
FFF: black olive tapenade, cashews, cooking oil
GGG: pepper, brocolli
+ my usual 2 cups coffee w/cream and sugar