Archives

GET TOUGH!

Time to get tough…cuz’ it’s “Tired Thursday”!

Thursdays are notoriously the most “tired” day of the week for my clients and myself – that’s why we call it:  ” TIRED THURSDAY” ; Thursday is one of the hardest days of the week PERIOD!
But not just the day of the week alone causes all fatigue…For example,  TODAY I figured out that my tiredness was due to 3 key factors beside it being THURSDAY:

  1.  I got up earlier yeseterday, worked out early, was “going” all day and didn’t get to bed until late last night!
  2. I took an allergy pill with Ephedra in it yesterday, PLUS an allergy pill at bedtime— that wipes me out the next day!
  3. I also hadn’t  been feeling so good. I’ve had a bit of a cold since last week and now it’s kinda lingering with gunk in my lungs and nose. Makes it hard to sleep and just makes me extra tired.

What should you do when you have a super TIRED day like I experienced??

Well, you could take a nap or ADJUST, I adjusted:
Instead of a “real” workout, I went for a walk with a good friend of mine.
Don’t be afraid to listen to your body a bit, adjust your workout if you need to, because you do need rest in order to REBUILD your body.
Remember it’s never too late to get BUFF, but at times it can be TOUGH!!!!
Keep focused on the positive and BELIEVE that you can attain your BEST body, life and legacy!!!
You ROCK!!!
-Michelle
Today’s workout suggestion:
Day 4- Thursday-Repeat Day 1″s workout=
UPPER BODY-Circuit-do all exercises upper body in the order as listed;repeat the circuit 3 times. #1 then immediately #2 then immediately #3 etc…then the entire series again for 3 rounds* 3 sets of each exercise total
EXERCISES
#1-Chest press or Push ups regular or on knees
lbs.
3 sets total* to failure
#2-Rows-machine or bent over holding dumbbells
lbs.
3 sets of 10 reps
#3-Tricep machine or Chair dips-for triceps
lbs.
3 sets of 10 reps each
#4-shoulder press machine or DB Shoulder Press
lbs.
3 sets of 10 reps
#5-Bicep machine curls or DB Bicep Curl
lbs.3 sets total of 10 reps
#6-Cable tricep push downs or Tricep extension
lbs.
3 sets of 10 reps
#7-Standing Lateral/Side shoulder Raises (flies) with DB’s
lbs.
3 sets of 10 repsThen Intervals:
BuffMother Intervals S6 Phase 1:

20 min is always the goal
5 min. warm up -WALK
1 min. hard- JOG
2 min. easy-WALK
1 min. hard -JOG
2 min. easy- WALK
1 min. hard-JOG
2 min. easy-WALK
1 min. hard-JOG
5 min. cool down
This is 20 min total: 4 hard min. total
*If you don’t feel exhausted by the end, increase the intensity of all hard and easy min.
ABS-
<colgroup><col width=”270″ /></colgroup>

ABS–CPTME….SIMPLE 7 for 7 – REFER to my book “AFTER BABY ABS” for an explanation of these exercises and terms
Passive Abs
Sit ups- hands on hammies
Vacuumes!! 10- 10 seconds daily
Knee ups- roman chair are best
Traditional AB crunch
Ball Crunches
Cats/Dogs

If you don’t do it…a puppy dies.

Saturday sleep in!!

HOLY COW…I woke up at 9:52 this morning! I was very tired!!

Last night I posted how I was tired and got some really funny responses to my plea:

 

“Is anyone else tired today– I have chest/triceps/abs and intervals to do– can you talk me into it please???”

 

~Do it or face the wrath of all of us who lift vicariously through you!

~Quitcher whinin’ and hit da gym already!

~Everyone wants to be a beast, until its time to do what beasts do. Get it done.

~Less talk and more work. Wuss! hehe

~Do it. Naked you will thank you.

**And…my favorite:

~If you don’t do it. A puppy dies.

So…

I did a chest/Tris/Abs workout

Skipped the intervals to save for today-

here’s how it went

Warm up on bike

3 sets push ups

15-10-15 with some butt up/pikes between and after

Bench

45×10

95×10

115x8x2sets

Incline flys

30’sx10x3sets

Bench dips

3 sets

Knee ups

hanging- 20, 25

on bench- 25

Tricep extensions/skull crushers

45#x10x3sets

DONE!

I’ll get in a run outside on my trail today- meaning HILLS. Gonna have some pre-workout (@GymAngel Energy Angel) now to get amped up for it! @GymAngel Energy Angel

 

Today is all about “Burning it down” here on the farm– it’s finally dry enough for a fire! And the twins have a BB game at 3   PLUS, we’ve got 3 football games to watch!

Have a great Saturday!

-Michelle

 

p.s. today’s the Final Day to enter the Gym Angel shirt and a bottle of SLIM angel (fat loss supplement) give away!!
Here’s how:
1- post a picture of your “gym” to your profile with the hash tag ‪#‎gymangel‬
2- tag the pic with Gym Angel and your gym (give them credit!!)
5 winners will be announced on later today!! (Jan10th!!)
Enter now and often!!
My gym is in my cozy home! No braving the elements to get there!! #gymangel
www.GymAngel.com

blacktank

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Filthy Friday

My house was/is filthy…so I’ve been cleaning all day.  Got more to do before I have to go pick up my DD and her friend for a sleep over.  But I will get in my workout after I get them.
Been hanging out with the DH a lot this week…he’s just put up my new workstation. It’s so beautiful. I’ll upload a pic.
TGIF ladies!! -Michelle p.s. ya’ll are doing great on the EVERY DAY in MAY!! it’s so fun to hear how many of you are still 100%!! YAY!!

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Summer Stuff & Diet Talk

Its almost 9:30 and all my kids are still asleep…crazy summer vacation!  Anyhow…We have lots of stuff on our TO DO list for the summer yet I think my kids may just sleep through the entire thing!

 

Anyway…I thought I’d share a short video about diet with you today:

 

 

Over the next couple months I’ll be striving to add some more content to our forums.  Please feel free to use the forums for TOPIC driven discussions.  Blogs are great for your general thoughts, journal and connection, but they get “Lost” and harder to find when you ask a topic driven question.

Here are some of the new posts I made just yesterday:

FYI- I’ve suspended the weekly Wednesday chats for the June/July…We’ll start them up again come August.  BUT you are always free to schedule any of your own that you’d like!
AND in other news, I will soon be starting a radio show.  I’m VERY excited about that venture!!
I’ve gotta get rollin’ to complete my ERRANDS for today.  I’ll be back soon!!
Love, Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Super STAR Success Finalist- Lindsey K of ND

CONGRATS to Lindsey on her amazing transformation over our 10 week contest. She averaged losing a bit over a pound a week and definitely shaped up here post baby body!!  I’m so proud of you and very excited for the MOJO you’ve regained as a busy mom of 2!! 

#1-General INFO and Questions~

Name:  Lindsey K of ND

Number of children and ages : 2
Age: 32
Why did you enter the “SuperSTAR Success” contest by BuffMother? To lose the baby weight…she was born in March and change my habits to be a better example for my family!
What tactics did you use to stay focused and engaged for the entire 70 days? Rally Room, preparation for each week POA and meal planning
How do you feel about your success? Fabulous!
What obstacles did you have to overcome in order to attain your goals? Getting to the gym on days following bad nights of sleep and changing habit of ice cream with my hubby after kids go to bed.
What would you like to tell the world about BuffMother ?  Buffmother and the RallyRoom are awesome!  BuffMother is so encouraging and makes this journey accessible to any women in any circumstance.  More than anything, there is consistent information, motivation and accountability.  LOVE!
Can I have your permission to post your entry and photos online? Sure

height: 5’ 11

Starting  Date:__8/29/12_______ weight:___165.0________
Ending Date:__10/31/12_______ weight:___153.6_____ 11.4 pounds lost!!
Today’s cycle day- not sure…don’t have a cycle due to nursing

Please list the following measurements:                                                                                             Before     After
Bust (around breasts the biggest part):                                                                                               35”           34”
Chest- relaxed (just under armpits above breasts with arms down at your sides):                        34”           33”
Chest- flexed back and chest (just under armpits with arms down at your sides):                        36.5”        35”
Waist- relaxed (the smallest part):                                                                                       32”           28.5”
Waist-sucked in (the smallest part):                                                                                    30”           27”
Hips (the largest part of your butt):                                                                                      40”           37”
Shoulders (around the outside of your shoulders with your arms at sides):                  42”           41”
Biceps (relaxed at midpoint of upper arm):                                                                        12”           11”
Biceps (flexed at midpoint of upper arm):                                                                          12.5”        12”
Thigh-mid (about 8” above knee cap):                                                                                                20.5”        19.5”
Thigh- upper (about 12” above knee cap):                                                                         23.5”        21.5
Calf (about 7” below knee joint):                                                                                          15”           14”

#3-FinishingThoughts:
Where are you in your journey?  I’ve made major progress over the last 10 weeks.  I lost the remainder of my baby weight and then some and I’m feeling stronger, more confident and happy to be back in my pre-pregger clothes.  My daily habits have adapted considerably and take less thought…like my water intake, protein and green focused meals, etc.

Did you reach your goals and aspirations?  Yes, my goal was to be more fit at 32 and after two babies than before.  I’m  feeling leaner than before and have been bit by the lifting bug.  I hadn’t focused on strength training since college so it’s amazing to be back at it.

Where do you see this challenge brought you?  It brought back some of my focus to me when I was accustomed to caring for everyone else first.  Now, at least I’m on the daily agenda!

Do you have any lingering concerns?  No, just hoping to recommit and focus on my next goals.

Do you feel you made an impact on your legacy during this contest?  Yes!  I’ve got my mojo back!

your WHY?  I want to show my daughter, now 7 months old, how to be a strong and confident woman and lead my family by example. I tell myself all the time…be the example and also challenge= change! J

Did you feel the support group helped you stay on track?  Yes, I enjoy the rally room but read more than blogging myself.  I’ve fallen off over the last several weeks but look forward to staying connected.  Knowing there is a network of women out there striving toward similar goals is motivating and  inspiring.  Plus, whenever I have posted, I got great feedback and positive boosts from the ladies.

What tactics did you use to stay focused and engaged for the entire 70 days?  I set my POA every Sunday and making those intentions a conscious decision helped me.  Also, making sure I kept the house stocked with my good eats was crucial.

Did you reward yourself when you hit certain goals along the way?  Yep, I finally got my hair cut since having the babe!

What other thoughts are in your head at the moment?  I loved the weekly challenges and will miss those or have to set them for myself again!  My favorite weeks were the 100 lunges a day, 10 vacuums per day and the three greens a day.

#4- Comment about your HORMONES 
Did you GET to know your body? Yes and no.  I still don’t have a cycle due to nursing  and have been tracking how I feel but I think it will take a few more months for me to figure out my c-days.

Did you learn about your good c-days, your bad c-days, your weight fluctuations, etc?… Sort of.. I had much more awareness of my body and  how I was feeling.  It was the first time I was really evaluating how I felt daily and considered the impact that hormones could be playing.  Before this challenge, I never even considered hormones as a factor.  OF course with two small kids, I always assumed my physical and mental state was a reflection on how much sleep we were getting.  Now, I’m aware of our sleep but also hormones, water, nutrition, etc.
Did anything surprise you?  Yes, I was really concerned about nursing and keeping up my production while upping my workouts and changing my diet with significantly more greens.  I worried that it could make our baby, Joy, gassy or something if my milk changed.  Thankfully, It hasn’t had any negative impact on that front. Yay!

 

#5- Favorite Journal/Blog Posts
take a peek back at your blogs– what were some of your favorite entries from the 10 weeks?  Probably just my enthusiasm and eagerness at the beginning of the 10 weeks.

Did anyone else’s impact you along the way?  Yes, definitely.  I love that the RR is filled with women of all ages and stages of fitness.   Whether someone was prepping for a competition or just trying to lose some lbs, the group is very inviting and supportive.  They continue to inspire me to get better!

BEFORE~

AFTER~

 

Friendly Friday & Weekly Q! (S6 day 5)

It’s Day 5!!  Workout assignment for today is the same as Tuesday- LEGs!!
Here’s a link to Day 2 for the workouts:

http://blog.buffmother.com/s6day2

 

Hey, hey, HEY!! IT’S FRIENDLY FRIDAY~ So let’s strive to be extra friendly today:

  • Smile more and make eye contact with people…it’s OKAY!
  • Say HI to everyone you cross paths with
  • Break the ice, introduce yourself; be conversational
  • Lend a Helping HAND; open doors; offer to help carry something for someone, etc….
  • Comment on a Friend’s Blog
  • Comment on a STRANGER’s Blog
  • Send some e-mails or private message
  • Send some letters or Thank You cards or B-day cards, etc…
  • Send some flowers~or balloons~ or fruit~ or candy (toffee?)
  • Call a friend, acquaintance, family member or even and ENEMY, lol!
  • Text someone!

Just STRIVE to be EXTRA Friendly today!!!  And HAVE FUN with it!!! You will be rewarded for planting those “energy seeds”

And…. let’s get friendly by getting to know each other a bit through my “Weekly Question” series… Please participate. If you have any thoughts, a reaction, input or ANSWERS to our “question of the week” please comment…. the more involvement the better friends we become.

This Week’s “Weekly Question”:

Who’s your BEST friend? Why? What do you do together?


My Answer:


My best friend is hands down my husband. No friend of mine has ever been even close to THE BEST compared to him. We are so compatible in every way! WE think alike about almost every topic -Religion, Politics, Money, Business, Family, Values, etc…. WE also LAUGH at the same stupid things. Our all time favorite movie is “Dumb and Dumber” …we’ve watched that movie together at least 6 times and laugh harder each TIME!! Travis and I “DO” a lot together~ We talk a lot, work together, workout together, sleep together, watch sports together, play together, eat together… basically we do almost everything together!! I love my best friend!!


Who’s your BEST friend? Why? What do you do together?

 

Your Friend,

Michelle

p.s.Here are some fun articles about best friends

How to be a GREAT best friend- http://www.wikihow.com/Be-a-Great-Best-Friend

Best friend QUOTES- http://www.quotegarden.com/best-friends.html


Beat yesterday~! day 22/70 SSS2011

I was so beat yesterday…It was one of those days where I kept waiting for some energy and it never came. Despite being exhausted I spent the day with my girls running errands and shopping. BUSY, BUSY!! Needless to say I decided to make yesterday a day off of workouts. Bedtime couldn’t come soon enough last night, I was actually in bed early and asleep by 9:30. My sleep was a not the greatest because for a Valentines “treat” …I was sleeping with 4 girls- 3 human ones and a puppy! HA!!

The plan for the remainder of today is to go for a run outside, CLEAN my house, then at about 3 go to the store with the kids to shop for my DH’s birthday. He’ll be 41 tomorrow, poor guy…he’s so old, lol!! Then after a bit of shopping I’ll get to the gym and do a leg workout! Kids classes start at 4 so that should workout perfectly so that we can get home early in the evening.

On my shopping trip yesterday I found some football pants and a helmet!! YES~! now all I need for football is a pair of cleats. I was really sore in my hip flexors and calves/back of knees yesterday from the plyos and drills we did on Sunday. It’s amazing to me how when I’m there doing the drills it’s so much fun and doesn’t feel like a workout. But the next day I can certainly feel it!!

Okay, I gotta go get my running stuff on~ It’s a warm beautiful day here!! Can’t wait to breath it in!!

-Michelle

Let's See…

I’ve been a busy lady today- I’ve been promoting our Team BuffMother Event! I’m very excited to get to see so many of you there!! YIPPIE!! Please share the link about the event with your friends http://www.facebook.com/event.php?eid=166313400063126&index=1

Today was my notorious SUPER LAZY, TIRED, UNMOTIVATED cycle day 4… It’s so odd, I feel so good overall (unless flo is heavy) during cycle days 1, 2 and 3- then day 4 is always the same- I feel totally exhausted! Then cycle day 5 it’s like a flip gets switched and I am on top of the world!

Yesterday, I never reported my workout- it was a stellar one! I am so sore from it!

Squats
45×15
95×10
135×10
155×6
175×6
175×4
135×10

Deads
135×10
135×10 from floor each rep Conventional
135×20 stiff (10) + 10 semi conventional
135×10

Smith Lunges
70x10x4sets (switching angles and some on step)

Leg extensions
4 sets

Leg curls
90x10x3sets

Knee ups on roman chair- 2 sets

Then I ran outside 2 miles- i thought I was going to die!

last night was Gunner’s last game for the season with the Ravens- they lost in the semifinals of the playoffs. Gunner played GREAT!! and the good thing is He’s on the all star team so football is not totally over for him- He really loves it!

Okay, time to get the girls to bed! And me too on this final boosting night!! Time to start buffing tomorrow! YES!!

Sleep tight,

Michelle

Got it done!

I got in a ton of sleep last night 10 hours- I had a rough cday 1 yesterday- lots of tummy/back cramps! and then got up- had some coffee and whey- then went for a run!

i did 1 min on:off intervals at 4,6,8, 10 mins and then ran steady for 5 mins to recover some- then did 4 more intervals at 16, 18, 20, 22 mins. A couple times I had to walk a bit in there…but ran for a total of 24 mins in all.

And then I came home had a half of a protein/carb bar and some preworkout drink called “RAPTOR” by NRG-X labs to fuel me for a good chest tri workout:

Warm up
Chest press
70×20
90×15

Bench
45×15
95×10
115×6
135×6 all me!!!
155×4 help for all
135×4 +2 with help

Incline flys
35’sx8
35’sx10

Dips
10
7

Bench dips
20, 15

sit ups- 1 set of 30 reps

We may play some tennis later…but for now I have some work to do.

I am happy that I got it DONE!

-Michelle

p.s. today is cday 2 and I feel so much better- I weighed 130 with all my clothes and shoes on this am- so I am guessing I’m at around 127-128

Got it done!

Submitted by BuffMother on Sat, 2010/09/04 – 1:57pm

I got in a ton of sleep last night 10 hours- I had a rough cday 1 yesterday- lots of tummy/back cramps! and then got up- had some coffee and whey- then went for a run!

i did 1 min on:off intervals at 4,6,8, 10 mins and then ran steady for 5 mins to recover some- then did 4 more intervals at 16, 18, 20, 22 mins.  A couple times I had to walk a bit in there…but ran for a total of 24 mins in all.

And then I came home had a half of a protein/carb bar and some preworkout drink called “RAPTOR” by NRG-X labs to fuel me for a good chest tri workout:

Warm up
Chest press
70×20
90×15

Bench
45×15
95×10
115×6
135×6 all me!!!
155×4 help for all
135×4 +2 with help

Incline flys
35’sx8
35’sx10

Dips
10
7

Bench dips
20, 15

sit ups- 1 set of 30 reps

We may play some tennis later…but for now I have some work to do.

I am happy that I got it DONE!

-Michelle

p.s. today is cday 2 and I feel so much better- I weighed 130 with all my clothes and shoes on this am- so I am guessing I’m at around 127-128