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Just RUN June!

Happy June 1st!!  I just love JUNE, it’s an amazing month and this month our Theme is JUST RUN June!  I’ll be posting fun information about running through my Instagram,  Facebook Page and on YouTube. Please join in on the fun. My personal challenge is to run every other day in June.  Every “odd” numbered day of the month will be a running day for me!  What is your running goal for this month?  Are you determined to go from a NON-RUNNER to a runner?  Are you training for a road race?  Are you trying to get faster?  Are you working on your ability to run hills?  Are you wanting to lean up your legs?  Are you looking to prevent injury? etc…What is your goal?

A few tips:

  • Don’t run every day- it’s hard on your body! Even running every 3rd day will provide results!
  • Start conservative run for 1 min, walk to recover and repeat for 10 mins total.
  • Wear good shoes; it’s vital to your feet, knees, hips and back health
  • Mix it up- do some intervals, some hills, some sprints, some long slow runs
  • Breath with your belly and thru your nose and mouth- get that OXYGEN!
  • Use good form and posture- no slouching and lift your legs up (no shuffling or wogging)

Let’s JUST RUN this JUNE!!

Messy Monday

Our trash service, waste management, decided to stop picking up our trash about 2 months ago and no one wouldn’t tell me what was going on except for finally now we were told they got fired from our area. GUNZ and I packed up and brought 2 months worth of stinky, rotten garbage…yicky ‪#‎stinky‬

 

Meanwhile Gunner had a run in with a BEAR– Just kidding, this is from his snapchat, he’s my most creative one for his pics on there 🙂

 

After the Trash, I got in a good hill run– managed 6 uphills despite the heat, good thing i was able to run in the shade and the breeze was nice! Each hill was about 1 min up and I felt good enough to add in some 3 second speed bursts during my last 3.

Came back and did some booty work for a cool down– did the 4 rounds of the BLT and 1 each of the PBJ and SUB too!!

I recorded a short video recap on Snapchat and IG– follow me there I am @buffmother 🙂

Have a great one!!

Want SORE abs?: “Fab Abs” Day 10

Hello, hello!!!  Guess what??  I RARELY GET SORE ABS!!! BUT…When I do I am sure to write it down- the following workout KILLED my abs–

So…I thought I’d share my “AB Kill” workout for our Day #10 Fab Abs Challenge

#1 Run several sprints*- 100m as fast as you can GO! (Do 4-6 as hard as you can go with full recovery between)…
#2 Do HIGH KNEE DRILLS (2 sets of 30meters)…

#3 Old school sit ups- about 200 of them…These were right after sprints

Then add in these exercises throughout the rest of your day or workout:

#4 Roman chair/Hanging knee ups- about 60 total (2-3 sets of 20-30 is good)…
#5 Knee ups on a bench 2 sets of 30 reps….
#6 Ab hyper-extensions (like a back bend on the lower back extension machine or you can do it on the ball)- lower slowly 2 sets of 10-15 reps….

#7 AB wheels 1-2 sets of 15 reps…

Try it and Let me know if you get sore!!

* if you can’t “sprint” try doing super intensity 20 to 30 seconds on the bike, elliptical or stair mill or some other form of intervals instead
~~~~~~~~~~~~~~~~~~~~~~~
Have a kick-belly day #10! LOL!!
-Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

After running ABS: “Fab Abs” Day #6

Day #6 ALREADY!!!

Today’s challenge today is to go for a run (at least a 5 min)  and the do this

“After Running ABS” workout:

http://www.youtube.com/watch?v=xBIptTcQEd0

 

In this video I coach you through an advanced ab routine that is stellar for getting you six pack abs:

  1. Old School sit ups to burning (about 15-30 reps)
  2. “Hands on Hammie” sit ups to burning (about 15-30 reps)
  3. Sit ups to each side to burning (about 15-25 reps)
  4. Labor sit ups x10 reps
  5. Ab Wheel x15
  6. Leg raises x 15reps each leg
  7. Knee ups x 15 reps be sure to focus on the eccentric
  8. Sit up with oblique twist x10 each side

After cardio/intervals/running is one of the VERY best times to challenge your abs! Take on the challenge and work it hard!!

Make me proud!!

-Michelle

p.s. any comments/likes/shares of my YouTube videos is such a blessing to me, thanks!!

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

“T” abs challenge: Fab Abs Day #5

Day #5 is upon us in our focus on our ABS or Core or Tummy or Pooch or Gut or Beer Belly Laughing

 

Okay so you get the point…we are in a continual war against our belly and constantly use our core in basically every move we make, so It is vital that we work towards keeping it strong!

 

In you workout today, and as you go through your be constantly focused in tightening and engaging your core.

 

The Day #5 Fab Abs Challenge is to do at least 15 vacuums of about 10 seconds each as you go through your day!

 

Vacuums are simply sucking in your tummy!
I find they produce HUGE results~ they work your
TRANSVERSE abs. “T-ABS”

These are highly important muscles that act as a “girdle” around your waist. The muscles run HORIZONTALLY and HOLD your organs in place.
They get stretched out from pregnancy, weight gain, inactivity, sickness and they need to be rebuilt!!  VACUUMS will do just that!
T ABS are worked whenever you practice good posture, and will respond even quicker if you aggressively work at rebuilding them through
exercises like vacuums.

One of the easiest ways to do them is to stand with your hands on your knees and suck your tummy in. Try to pull your belly button to your spine. You can do vacuums anywhere anytime- I did some last night while brushing my teeth and this morning sitting in the car.

 

Remember it works if you WORK IT!!

God Bless,

Michelle

Happy Friday

This week has flown by! I can’t believe it’s Friday??  I want to congratulate so many of you on your KILLER first week in the BB.com transformation contest. You are inspiring me with your awesome reports of lifting hard and being sore!!

 

I have had a decent week of workouts, I’ve not been lifting as hard as I had planned but I am getting good running workouts done and am lifting some.

 

Tue- ran hard hill sprints

Wed- did my lower body buffing from my book

Thurs- ran outside 12 loops plus 3 1 min hills– good longer type run

 

Win free Energy Angel pre-workout supplement by answering: How do you get “energized” for your gym time? Do you read social media while on your bike like me? Do u stretch, listen to music, read magazines, etc??? Post a pic showing us how and share this contest pic with your friends! Be sure to tag us and use hash tag ‪#‎gymangel‬ so we see your entry! @gymangelbrand @thebuffmother

Here’s a little video from yesterday–Sunshine in my eye energizes me ‪#‎gymangel‬ for my Gym time. WHAT ENERGIZES YOU?! Tell me and I may send you a tub of Energy Angel ‪#‎preworkout‬. Contest is through 1-20-15, 5 winners will be announced 1-21-15

As you can see, I’ve taken a bunch of pics of my NEW and improved HT PILLS!! Watch for a big “sales” announcement about them coming next week!

 

We’ve had Gracie home sick now 3 days this week. She’s had a fever and sinus/cold type symptoms…Stayed home Tues and Wed– went to school yesterday and now home again today.  Hoping she’ll get feeling better now that she’s got the whole weekend to recoup.

 

Today I have to run some errands into Bentonville.  Then pick up Grandma so she can come hang out with us again.   She splits time between here and my SIL’s house during the winter– in her escape from MN!

 

Okay, time to roll!!

Love ya’s,

Michelle

Whacky Wednesday

Time to get a bit Whacky! I’m so sick of dealing with the UBER SERIOUS side of people. My solution is to get even more WHACKY than ever!!

Did ya’ll know that I’m kinda crazy?  I am a bit of a goofball and I love making fun of myself.  I just spent some time watching the “Swedish Chef” on YouTUBE! Love him!!

I would love to make a spoof video in his honor for my “BuffMother Meals”…I could even use my chickens?! http://youtu.be/B-OFXUaMIv8

 

By the way, I put up more info on the meals here:

http://buffmother.com/buffmeals/

 

This video I just a quick little blog I did over the weekend…

Okay, so last night turned out quite exciting here. I was in the middle of my workout when I heard a gun shot! Travis shot a BIG BOBCAT about 50 feet from our chicken coop! I think the cat was HUNGRY for a Chicken Dinner!

DH was so excited, it’s his first bobcat ever and it was very big and beautiful. Needless to say, my workout was over.

Anyhow, may have been for the best, I was very sore and tired from the past 3 days of workouts. I did manage to do some bench, some abs, and a few tricep dips.  I also did get in my 20 mins of biking in the morning.

Today, I’ll do a bit more upper body lifting with some boxing and I’ll get in a good solid run too.

Tia is home sick today with a very sore throat…so I’ll be making her some soup and praying she’ll recover quickly.

 

let’s remember to have some fun today, Joy, Laughter and HUMOR are supposed to be a part of life. Just take some time to get a little WHACKY!! it’s fun!!

Love ya’s,

Michelle

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

$18 cash money homie!

Just found out today how much $$ I won my Diet bet game with Zuzka Light…I put up a bet of $30 and won $48!! SWEET way to make $18 cash! Join my contest we start 11-11, you could make some money for losing weight!! www.DietBet.com/BuffMother

 

I had a facial today, ran a couple errands and had my house cleaned…being pampered rocks!!  Then came home to an inbox full of awesomeness! Thanks for all the great responses to my plea for testimonials!! I’ve been working on responding to them, about half way there!

 

It’s day 39 in our contest

I’m going to take today as a rest day. I’m beat and we are fighting a cold at our house, so I don’t want to get too run down. Gunner has a game in about an hour, I’m going to eat something and get ready to roll!

 

here’s a good quote that gets you thinking!

Our ultimate freedom is the right and power to decide how anybody or anything outside ourselves will affect us.

Stephen Covey

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

I love weights!

Today was a TIME WARP day, lol! I slept in this morning and ever since have been on the GO! GO! GO!! Still feeling pretty good for cycle day 23…still holding steady during my boosting at 132.2 even after a “FAILED” day of eating yesterday. Went out for lunch with hubby, had nachos at the game and then an ice cream cone afterwards?? WHAT was that about?? Anyhow today was a new day and I’ve done better!

 

Today’s SEXY POST….

I’m going to push into some ENERGIZERS this weekend. Maybe even get DH to go on a DATE with me?  He’s all about being on the farm now that hunting season is on so that may be harder than you’d think, lol!
I just completed my run of intervals that I did AFTER my chest/tricep lifting workout.  I didn’t get in my fasted bike this am, due to sleeping in, but I will tomorrow. Every day I don’t do it, I now regret it.  Maybe it’s becoming a habit?
Have I ever told you that I love weights? LOL!
So yesterday I used my new FitMark the Shield lunchbox www.fitmark.com– here’s a video about it and a pic of me after packing a lunch for my son.

The Key to your Motivation is to Encourage others!

www.BuffMother.com

A million and 1 things

How come I want to do a million and 1 things all at the same time? It is a constant struggle for me to “FOCUS” on one task at a time. I think it stems from the years of raising 4 kids + a husband who all demand my attention at the same time! Anyhow, today is cycle day 21 and I feel it– slow moving today, tired, scattered, body aches and such. HIF is on! But, I will overcome!

Today’s post helped me feel inspired to curl my hair and put some makeup on! 6 to Sexy~ day 17: Keys to Sizzle Today we had a good chat, just sad that more of you didn’t join in on the fun

Set your phone alarms NOW for the weekly WED Chats at NOON CENTRAL TIME!

Now if you are curious I’ll share a few of the million things I have going on at the moment. 1- diet bet 2- app 3- kiss a pig 4- supplements 5- track club 6- buffmother trainers 7- website upgrade 8- new “food” venture 9- book reprint 10- tv show I’ll expand more on all of these in the upcoming days/weeks. For now, I’ve got to work on my dreaded TAXES some more! If I can get those done this week, I’ll feel a load off! Have a happy HUMP DAY! -Michelle p.s. I did get in a run yesterday, but no leg workout- that’s on tap later today doing great on no bread (and no beer!) The Key to your Motivation is to Encourage others! www.BuffMother.com