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All over the place!

Hey Ladies, My brain and body have been all over the place. All the new stuff going on has got me working on so many fronts. It’s really a ton of fun!!

 

Finished our www.GymAngel.com give away 10 lucky ladies get a big box of supplements and a tshirt. Keep your eyes open for other give aways…I’m gonna be doing them often! As part of my responsibilities I’ve been a bit more active on bodyspace and in the BodyBuilding.com forums. I’ve already met many new super cool along with some very “interesting” people! Makes me thankful for the sweet encouragment and privacy of www.TeamBuffMother.com

 

STARTED our www.DietBet.com/BuffMother game. All the members got a free 28 day workout/diet download and it’s ROCKING already. I weighed in this morning for it at 135.6 pounds, up a bit from BOOSTING since I’m cycle day 27.

This week’s focus is on ENDURANCE.

Did you know that part of why you can gain more endurance is to do with MITOCHONDRIA?  Mitochondria are the energy factories in your cells. As you train in the “aerobic” zone consistently your body adjust by creating MORE MITOCHONDRIA in your cells! That means MORE ENERGY for you!!  Also, the mitochondria become more efficient at producing energy as you get in shape and at BURNING FAT for fuel!!  Even though I don’t love Endurance training, I do love it’s effects!! It is important!

I’ll post more info about ENDURANCE as the week rolls on!

 

Have our next batch of HT Pills on it’s way…should be able to open up for sale again at the end of the month! Set to work on getting some of these HT PILL Success Stories integrated into our marketing   AWESOME STUFF!

 

BUFFMEALS.com is rollin’ right along, more orders coming in and more work to be done on that too! It’s a fun “SOLUTION” to promote! I’m working on a “SPECIAL REPORT” type give away and promo campaign to gain visibility. Also, set putting up more info on my website, taking some good photos and doing more videos about the meals very soon!

 

 

Thursday night at 5:15, I’m teaching “Insulin and Thyroid” Class again. Anyone local is free to come “on the house” as my guest! It’s in Bentonville at Project Wellness by Krispy Kreme)1400 SE Walton Blvd., Ste 28, Bentonville, AR 72712

 

On the Family front, Football is over, Basketball is underway, OFF SEASON football lifting for Gunner and Track training is set to begin for me, my son and maybe even my Gracie (she’s busy with BB, but loves running too!). I’m hoping to go to a local (actually an hour away) track club a few times to see about gleaning some helpful ideas for my own club that I plan to start in April.

 

Hunting season is well underway…Travis is the only one here hunting this year. He’s not had much luck, but he’s enjoying it!

 

Now, on to workouts…

I missed yeseterday’s afternoon session but I did get in a good 30mins on the bike in the morning.

Today:

Biked 15min, Ran 15mins of intervals, Biked another 15 mins.– training my endurance, my goal by Dec 9th, is to be up to doing 1 long cardio day weekly of 60mins.

 

The plan is to lift legs/abs here in just about 30mins.

Gotta keep working on my BUTT and GUT!!

Time for me to roll!

Lot’s to do,

Michelle

The Key to your Motivation is to Encourage others!

Sunday, not a rest day :(

I’ve not been good about taking the weekends off of work recently. This weekend especially!  Just so much going on…BUT I’m determined to take next weekend off entirely!

That’s a good goal for sure!

Let’s see…I need to recap the past week:

Sun: no workout

Mon: SICK, tummy flu
Tue:?
Wed: short workout some upper body stuff and tried to run

Thurs: Killer leg day
Fri: just 20 mins bike, but I rode hard– felt great power in my legs

Sat: Back, Shoulders, Abs and Interval run

Not the week I had planned, but it ended on a high note… and I have no clue what I did on tuesday?

 

Next week, I’ll do much better:

M: fasted bike in am; Mish-Mosh lifting- need to do some biceps, abs and calves? Run outside

T: fasted bike; LEGS!!

Wed: fasted bike; Back and run intervals

Thurs: OFF (maybe some bike, I’ll see how I feel)

Fri: fasted bike; Chest/Tri and interval run

Sat: LEGS!

Sun: fasted bike but off lifting

 

Yesterday’s Back workout I just copied and pasted this from my bodyspace profile-

 

Chin-Up
Chin-Up
Muscle: Lats
Equipment: Body Only
Sets: 3
 

REPS 7

REPS 6

REPS 5

 

Bent-Arm Barbell Pullover
Bent-Arm Barbell Pullover
Muscle: Lats
Equipment: Barbell
Sets: 3
 

WEIGHT/REPS 25 Lbs. x 10 Reps


WEIGHT/REPS 25 Lbs. x 10 Reps

WEIGHT/REPS 25 Lbs. x 10 Reps
Elevated Cable Rows
Elevated Cable Rows
Muscle: Lats
Equipment: Cable
Sets: 3


WEIGHT/REPS 100 Lbs. x 20 Reps

WEIGHT/REPS 120 Lbs. x 20 Reps

WEIGHT/REPS 120 Lbs. x 20 Reps
Standing Dumbbell Upright Row
Standing Dumbbell Upright Row
Muscle: Traps
Equipment: Dumbbell
Sets: 3
 

WEIGHT/REPS 30 Lbs. x 10 Reps

WEIGHT/REPS 30 Lbs. x 12Reps


WEIGHT/REPS 30 Lbs. x 12 Reps
Barbell Shrug
Barbell Shrug
Muscle: Traps
Equipment: Barbell
Sets: 2
 

WEIGHT/REPS 135 Lbs. x 10 Reps

WEIGHT/REPS 135 Lbs. x 10 Reps
One-Arm Dumbbell Row
One-Arm Dumbbell Row
Muscle: Middle Back
Equipment: Dumbbell
Sets: 3

WEIGHT/REPS 40 Lbs. x 10 Reps

WEIGHT/REPS 40 Lbs. x 10 Reps

WEIGHT/REPS 40 Lbs. x 10 Reps
Bent Over Barbell Row
Bent Over Barbell Row
Muscle: Middle Back
Equipment: Barbell
Sets: 3

WEIGHT/REPS 65 Lbs. x 10 Reps

WEIGHT/REPS 85 Lbs. x 10 Reps

WEIGHT/REPS 85 Lbs. x 10 Reps
Inverted Row
Inverted Row
Muscle: Middle Back
Equipment: None
Sets: 4

REPS 10

REPS 10

REPS 10

REPS 10


Ab Roller
Ab Roller
Muscle: Abdominals
Equipment: Other
Sets: 3

REPS 15

REPS 10

REPS 10


Decline Crunch
Decline Crunch
Muscle: Abdominals
Equipment: Body Only
Sets: 3

REPS 15

REPS 20

REPS 20
Hanging Leg Raise
Hanging Leg Raise
Muscle: Abdominals
Equipment: Body Only
Sets: 3

REPS 10

REPS 10

REPS 10
It was a good, long lifting workout and afterward I ran hard! It was really good since my legs were fresh from not running all week!t…2 miles in 6:14 first 2 1min intervals at 8mph with 6 recovery next 5 1min at 9 with 7 recovery. Ended with 2 min cool down fueled by www.GymAngel.com Energy supplement. I’m really liking the effects of it!
Time for me to go workout now…I did 30 mins fasted bike this morning. Now it’s time to lift Chest/Triceps and I may throw some biceps in there- didn’t give them much attention yesterday.
Bye, bye!
-M

p.s.

I’m sending out this info tomorrow via an email blast…but thought you may want the info here too:

Don’t miss out on the FUN, EXCITING, NEW things we’ve got happening!!

4 items…

1. Our NEW contest starts 11-11 on www.DietBet.com/BuffMother it’s a fun way

to lose weight with the EXTRA motivation you may just need- a BET!

Put your Money where you mouth is!!

 

2. Food!! Do you wish you never had to shop, cook or plan your meals?

Well now you don’t have to…Check out my new frozen delicious chef

prepared food ready to ship to your front door! www.BuffMeals.com

I’m giving a big discount + free shipping for the first 100 orders.

Order now because we are nearing the 50 order mark!! YAY!!

 

3.  I’m now a GYM ANGEL and the BuffMother!! Gym Angel is a new line of

supplements made just for women and I’m their newest spokes model/sponsored athlete.

To celebrate I’m giving away 10 full product packs and a SHIRT!

Eenter to win your free supplements: http://buffmother.com/8715/gym-angel-give-away

 

4. Christmas time is coming, meaning it’s time to shop!

Please purchase anything on my http://BuffMother.com/store

and get 25% off! Just use the code: PEACE25

 

Please if you have any questions or feedback, simply respond to this message and I’ll get back to you ASAP!

Happy Holiday Season!!

Love,

Michelle Berger, BuffMother

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Nostalgic November

the Rally Room theme for this month is…

Nostalgic November!

 

Post daily in a memory from your past…

Remember, be thankful for, acknowledge and appreciate your past. Join with me this month and celebrate the past success in your life, the fun times you’ve had with family and friends. Let’s get Nostalgic!

Plus, make this November count! I want to look back 10 years from now and have NOSTALGIA about this month of my life!

This picture is a sweet memory from our second Nebraska “Team BuffMother” gathering in 2008. Thanks to Lisa Yost Staudt we have a LARGE TEAM of women who are to this day impacting the lives of ladies in not only the Omaha area but the entire region surrounding Nebraska. Thanks Lisa and all my Nebraska friends for your love, kindness and support!! www.TeamBuffMother.com

 

 

My workout yesterday was to bike for 20 mins and 40 lunges in the morning, then I ran hills. I ran 3 loops each direction then 1 1min hill followed by 5 more 25 second less steep hills and finished with the remainder of my 60 lunges up the hill then cooled down with a jog home.

 

Today I lifted chest. I took my Gym Angel Energy pre-workout supplement about 30 mins before.  I started as the label suggested with 1/2 a scoop in about 4 oz. It’s pretty tasty: Pina Colada flavor.

Anyhow, I didn’t feel it much– no jitters or sickies.  I did have a good strong workout.

 

warm up Bike

Bench

45×20 warm up

95×10

115×8

115×7

95x10x2sets

 

Incline flies

30’sx10

35’sx10

35’sx8

 

Ab rolls with curl bar

2 sets of 12

 

Jumping lunges- 5 sets of 20

+ more abs: sit ups, hanging knee ups, side crunches

 

Then ran again…2 days in a row of running is very rare for me! I wanted to do it today though because legs is tomorrow and I don’t want to run on leg day. I did that on Wednesday and it’s exhausting!

 

Overall I ran intervals 2 mins @8mph with recovery at 6mph x2 then ran the next full mile at 8mph.  Completed 2 miles in 16:23 then jogged a cool down and stretched.  I really challenged myself with the mile at 8mph.  I kept telling myself it was the “money maker minutes”…the ones that really counted, the HARD ONES! Those are the ones that CHANGE YOU!

 

Time to roll, got a HOT DATE with the hubby!

Love,

Michelle

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

POA Week #6

Yesterday I didn’t get in my lifting as I had hoped, but that’s okay because I DID have a super hard run and got in 100 lunges

6 to Sexy~ day 35: Final week #6 Challenge: Lunges

POA:

Mon- 10am bike 20 mins; 2-3pm Back/Shoulder/Bicep lifting +100 lunges + ABS!

 

Tue- weigh in day for the finish of my 4 week dietbet.com morning fasted hills run and bike + whatever else I need to do to hit weight- shouldn’t be too hard since I am at 132.2 today (need to get to 130.9), SWEAT IT OUT, like a fighter trying to make weigh in,  lol!; afternoon- Chest/Triceps + lunges and ABS

 

Wed- LEGS! Abs and lunges (no Cardio!!-best part of leg day)

 

Thurs- morning bike; Back/Sh/Biceps and I’d love to get to the track for SPRINTS! +lunges

 

Fri-Morning bike; Chest/triceps + lunges and abs

 

Sat- Intervals or Long run again lunges and abs

Sun- LEGS and lunges

 

The focus is to keep pushing hard on my running and get in 6 good lifting workouts too!  I am leaning up for sure, excited to take my new measurements and pics for the end of the 6 to sexy.

 

Other things that are going on here include my DD’s Tia and Layla joined BB this year. They have their first practice on Tues night, gotta run to Rogers with them tomorrow afternoon to buy shoes and shorts and sports bras PLUS costumes for Friday.

 

My son has a BIG football game against Shiloh this week, they are a private school here who can sorta “recruit” football players…so they are typically very good.

 

Here’s my bikini pic for day #7….It was 85 outside. HOTT!!

Let’s have a killer week #6!!

-Michelle

p.s. if you ever visit my BuffMother Page on facebook, realize that I allow the chaos to go on there for Marketing purposes.  Rude people, Perverts and Idiots abound, but I DO reach many for good! The goal is help others realize they can be fit and healthy.

 

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Sunny Saturday

Sunny beautiful Saturday here!! It’s going to be in the 80’s~ a MUST to get outside today and enjoy.

Yesterday I ended up running outside, then rode bike for another 22 mins after that. Felt so TIRED last night but thanks to some afternoon coffee yesterday I could NOT fall asleep!

 

Anyhow…up now heading to my bike, then planning to eat some really good food today. I feel like a salad

Last night I got in my bikini pic~ looks like I’m leaning up a bit despite the water retention:

 

My weight was 135 this morning…something weird is going on with my body right now.  Tons of water retention and stiffness/inflammation.  NO FUN! Mojo is a bit down…Been a bit ill since about Wednesday this week. My bladder is causing me some issues…the thing about it is that I get re-curring UTI infections and typically STRESS is what triggers them. I don’t feel like I have a full blown UTI, but I do feel like it’s on the verge– this water retention is a sign of my kidneys being weird too. Hopefully, it won’t go full blown!

 

Regardless, I know I’ll feel better if I get moving and get in some sunshine today!!

Off to enjoy, hope you do too!!

Michelle

p.s. Here’s today’s SEXY POST~

Focus, focus

I am feeling my fitness focus increase! YAY!! But I need to keep it and keep it improving! So,  I joined a 6 week bodybuilding.com contest. It’s an either shred or bulk focus, but as you know My goals/plan are a bit different than most, I’ll shred for 2 weeks, then bulk for 2 then shred again for 2. Right now my focus is to shred, since I’m staring my “Buffing Phase”… we have the end of our “6 Weeks to Sexy contest” and the dietbet.com contest weigh in is in a week, plus I’m now in my buffing phase– fat is gonna be coming off!

 

I looked at a bunch of plans on BB.com and decided to just stick to my own. The goal is to  do a 3 day split : legs, back/bi/sh, chest/tri repeat…I’m striving to lift 6 days a week and 4 days of intervals (mostly running) post upper body lifting or on my day off of lifting. I’m focused on FINISHING this contest STRONG~ 6 to Sexy~ day 29: Finish It!!

 

Just 2 weeks left, meaning we are on week #5…my favorite challenge!!

6 to Sexy~ day 28: Wk #5 Bikini week

 

Here’s my bikini week:day 0 pic from yesterday~

 

 

Yesterday I got in my 20 mins bike; some Hiking around the farm (10mins worth) and a killer run! Out and back 9:45 out and 9 mins back- uphill even!

 

Let’s finish STRONG!

-Michelle

 

p.s. 6 Daily Goals–

  1. Cycle day- 5 Buffing is ON!
  2. Weight- 133 up today from bad food and some bad drinks this weekend. By tomorrow I’ll be down at least to 132. Goal for Friday is 129!!
  3. Sexy To do’s- do our week#5 challenge– bikini picture
  4. Workout- 20mins bike; Legs/abs and booty work!
  5. Meal POA- Protein, greens and fats (very low carbs the next 2 weeks)- buffing style P’s: protein powder, talapia, chicken, left over roast G’s: Cucumber, green beans,mushrooms, onions, radishes F’s: meat fat, dressing on salad, olives
  6. Sexy Actions- make Travis feel special…I think a good meal tonight will help that! Plus some sexy texts and sexual advances from me!

The Key to your Motivation is to Encourage others!

www.BuffMother.com

True Insights

Finally!!! I have time to sit and truly blog!  I’ve been so busy keeping up with all the new member registrations, questions, contest info and questions that I’ve not taken the time to truly “REFLECT” on my own goals for the 6 to Sexy contest.

It’s already Day 3 of SEXY!!

If you haven’t already please visit today’s Contest POST:

http://www.teambuffmother.com/…-day-3-4-daily-tasks

And do your Week 1 Challenge (my big GOAL for TODAY)!!

Week #1~ 6 Weeks to SEXY! (6toSexy) Stats, pics and WHY?

Today’s workout will be~
Fasted bike (just finished 28mins) and this afternoon Lift Lower Body and ABS…I had to skip the LIFTING yesterday due to cracking bruising and cutting the back of my heel with a chair, hubby having a flat tire and simply running out of TIME/Energy.  I did however get in 20 mins fasted biking…so that’s better than NOTHING!

Now to reflect on yesterday’s “It takes Brains to be SEXY” assignment:

3 Simple steps  to help your mindset be prepared for success in this contest.

It takes BRAINS to be SEXY!

 

STEP #1 Goal Setting~ …what do I want to accomplish?
Take an honest look at where you are at and make goals that are attainable, yet challenging.

~Start by taking your pictures and stats (I will do this today!!).
Even though I don’t have the pics or stats fully taken, I KNOW where I am at. I am weighing in daily 131 to 133 pounds which means I am holding FAT in my tummy and upper body mostly. My fall clothes are all tight and trust me the weight gain is NOT MUSCLE   The cold hard truth is that I’ve been slacking on my diet and I’ve also been “skipping” some of my workouts.  Time to buckle down!

~Set an “EVENT”

The movie I am www.thephoneintheattic.com in was just selected to be featured in the HOT SPRINGS HORROR FILM FESTIVAL on October 23-26th. That’s a goal date for me to look better, then keep pressing in to have even better results come the final day of our contest on Nov. 2nd!

#2 Control your Thoughts~ Have purposeful thoughts…
Be sure to journal or blog here about what you are thinking.
Some questions to ask yourself:

  • Where am I at in taking care of my health?

I am in a good place. Recently I’ve been TRYING several things, all to find that they’ve been no help. So I’m taking “time off”those items and pressing into taking my blood glucose levels throughout the day to try and figure some things out with it.  For those of you that don’t know, about 2 years ago, I found out I have rather bad insulin resistance and have been eating very low carb since then. Recently I’ve not found the success with it that I first did.  I’m exploring adding in a few more carbs but need to watch my blood glucose levels and symptoms as I do so.

  • Do I need to visit the Dr.? or enlist professional help?

I have, and will if I feel I need assistance with my insulin issues.  Fall is coming and I’m scared of how the lack of Vit D. affects me.  May need to go tanning, lol!

  • What have I been doing with my time the past few months?

I’ve been keeping busy that’s for sure, but not very productive.  I feel like I’m just hitting my stride again the past couple weeks. Thank God for the kids being back in school!

  • I’m I “over-booked” OR “under-booked”

I’m perfectly booked at the moment, which for me is slightly overbooked.  I work best when I have a extra stuff going on. Just have to keep it from becoming WAY TOO MUCH!

  • Am I happy? What will make me truly happy?

I have to be honest, I should be happy, but I am not really at the moment. I’d describe myself at PEACE, but needing to find my JOY/Happiness.  I feel that I’m at a crossroads in life/business, but am confident that after a few changes are implemented I’ll be at a HAPPIER place.

What makes me truly happy is knowing I am making an impact on others for good.  And Knowing that I am truly being a “light in the darkness” for God.

 

  • Have I  been focusing on fueling your body with the NUTRIENTS it needs?

Not exactly! I’ve got to get more focused on this. A big stumbling block for me recently is that I’ve been slowly gaining weight without really eating as much as I know I “should” be eating. I’m scared to eat all that I know I should because I feel that would lead to more weight gain.  It’s a vicious cycle because then my workouts suffer, my recovery suffers and I remain stagnant in my progress.  IT’s a mental battle and a battle of insulin/blood sugar ~ PLUS some thyroid issues added in.  As I mentioned above…I do plan to strategically add in a few more carbs- specifically during my next boosting phase (in 10 days) for now I’m keeping it low carb/lower cals to press into my buffing.

 

#3 Commitment to your goals~ Quitting is not an option..
Are you committed to follow through?

Yes, I’m very committed!  I will not quit even if I don’t exactly attain my goals.

I just finished praying this prayer over each of you who committed to be  in the contest individually:
“Dear Jesus,
I pray for __________  to feel the Spirit of God upon her as she embarks on the “6 to Sexy” journey.  Let your Holy Spirit guide her through every choice. Let her know the love You hold for her; let her receive confidence to press into the beauty within her. Thank you so much for being our King we love and adore you!! Amen”

I’m going to pray this same prayer over myself throughout the 6 weeks. I need God’s Help to be sexy!

I’m going to get my shower done NOW!! I am soaked from just completing my biking.

Love,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

It went well

Sorry to have not blogged yesterday, it was a busy one.  Had my “Insulin and Thyroid” class/seminar last night at 5:15 so it consumed my entire day!  I have not taught a class on the topic previously so there was a lot of unknowns going in and a lot of prep that I had to do to be ready.  Overall there were about 20 people in the class, the average age of the class was 60…amazing how different the clientele is at a Dr’s office than in a gym, lol!

The speech went smoothly, next time I’ll be sure to integrate a bit more interaction and change some of the emphasis of what we discussed.  I tried to leave the audience with the message “YOU NEED TO CONTROL Blood sugars and your insulin! and YOU NEED TO BE YOUR ADVOCATE FOR YOUR HEALTH!”

Thanks so much for all your support and well wishes for the event, it means the world to me that you cheer me on!!

 

Here’ is a PDF of the presentation- http://buffmother.com/wp-conte…9/InsulinThyroid.pdf

The more interesting part of last night was how awesome it was to see the growth of Dr. Tammy’s program “Project Wellness” and getting to meet some of the new people she’s brought on board to help with her business. It’s very inspiring to see all the people she’s helping.

Today’s SUPER MOM is Susan Soares….She’s overcome a ton in the past 7 years since I’ve known her. She is now a fiction writer, check out her books on Amazon or on her site  http://www.susansoares.com/

 

Thursday recap…Busy day/STRESSFUL DAY!

  • 20mins fasted bike
  • PREP for seminar
  • Do seminar
  • HOME- eat roast I had prepped and put in the crockpot, LOVED IT!
  • NO LIFTING, first day that I’ve not stuck to my POA this week

 

Friday

  • 20mins bike
  • Visit with Grandma, she leaves back to MN tomorrow morning
  • LUNCH with Gma and Hubby- subway salads, YUM!
  • Got my business assessed and got my new tabs
  • PLUS, got some other important paperwork ALMOST DONE!! such a load off!
  • Uploaded videos of Football Game and Seminar, working on getting those posted!
  • Up NEXT…Upper body workout and maybe some running?? Not sure how much energy I have.

 

TGIF !!

Love,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

What is it you really WANT?

Just finished with some fasted biking and will lift later…didn’t get in any workout yesterday.

Life is so good! I’m very excited for September in many ways…but have this question running through my brain recently… “What is it that you really WANT?”

I’m going to work on answering that for myself this September!

Fitness wise, My goals for the next 3 months are just to be HEALTHY and very CONSISTENT in my workouts.  I’ve been researching and RE-learning much about how the thyroid and insulin hormones work to regulate our bodies for a SEMINAR I’m teaching on Sept. 11th…it’s VERY TRUE that hormones affect EVERYTHING in our body! If we operate blindly without that realization we will NOT have the best results.

Mexico was a blast, Travis and I both really needed the time to “CHILL”, we needed to just escape.

The weather was very nice, a big mish-mosh but overall NICE most of the time.  We had 1 day where the sun was full blast and we made it a “TOTAL BEACH DAY”…it was fun to get in the water with the waves. Thankfully my toe handled most all of what we did great.  It continues to improve daily.  We worked out all but 2 days of the trip, played some ping pong, danced a bit and played pool volleyball too!

The most fun times were the conversations we had– we just really enjoy spending time together!!  We met a few interesting people too… One guy was from England, named Gram…we saw him spend HOURS trying to learn to windsurf. He would not give up! It was inspirational and fun to see him get after it at the age of 46 It inspired both Travis and I to keep trying NEW things in our life.

The kids and Grandma seemed very happy to see us, it’s so fun to come home to people that love you. Last night we all went to Gunner’s first game of the season.  He played mostly linebacker but also played some blocking back on offense. He’s very strong and much bigger than most of the kids on the field. He had some very nice hits and played very aggressive. It was fun to see!

Tonight the twins are going off to sleep overs, Gunner is going to the HS football game and Gracie’s got a friend coming over. There’s always action going on with 4 kids…They are awesome!

Time for me to get rolling on my to do’s…

Love ya,

Michelle

P.S. finally updated my measurements that I hurriedly took before we left on our trip. Can see the increase in bodyfat, mostly “Belly fat”.  Overall though, I am OVER IT…having the time to just CHILL in Mexico this past week really made me understand how blessed I truly am!

 The Key to your Motivation is to Encourage others!

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