Archives

Last day of school!

Pretty please support me with a like for Gym Angel…I am a spokes-model and Sponsored Athlete for the brand. THANKS for the love <3 <3 xoxox https://www.facebook.com/GymAngelbrand

 

Michele Allen, Danielle Kiker and Angela Ellefson are our ANGELIC picture/tags contest winners
Congrats ladies!

 

My day yesterday was super busy! I got a lot done, but more to do today (I so need a solid TO DO list) while the kids finish up school before Christmas.  I got a good back, shoulder, bicep and interval run done yesterday…plus an additional 25 mins of bike.

 

Today, I’ll do my morning bike and chest/triceps.  I am really sore from my leg workout a couple days ago, so no intervals will be a nice treat!

 

 

Can you believe there are just 13 Days left in 2014?

~ Friday
Today’s suggested workout-
The BLT: http://youtu.be/S5L9g7-afs0

Repeat this circuit 4 times
1) “B”- Booty Pops: Stand with all your weight on on leg with knee slightly bent, bend leg a bit more and push up through your heel to contract booty as you return to start position. Do 10 reps each side; alternating starting leg with each set.
2) “L”- Lunge: Forward lunge pushing up and back to starting position alternating legs 10 total (5per leg).
3) “T”- Twirl: Stand with feet in a wide stance and Twirl your hips in a big circle- do 5 clockwise followed by 5 counterclockwise. Alternate starting direction with each set.

Today’s Diet Challenge~
Eat cauliflower or asparagus. Eating a variety of foods is more important that you may think. Don’t get in a rut, try something new! How about cauliflower or asparagus? If they are staples, go for something more exotic! Greens are packed with fiber, vitamins, and minerals which help your body’s detox process. Be sure to add them to your shopping list and then EAT them!

Today’s Personal Challenge~
Friendly Friday!! 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
• Send some e-mails or private message
• 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”

 

Time for me to roll!!

toodle, do!

-Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

BuffMother! Diet Basics

BuffMother! Diet Basics:

I have tried and failed on the following diets: low fat/high carb, Atkins, Zone, Body For Life, the apple diet, the cabbage soup diet, slim fast, the diabetic diet, and the food pyramid. The results and side effects of each were just not worth the pain. But, the diet I have successfully followed over the last 2 years is flexible, satisfying and very effective. I believe I have found the diet keys to being buff 365 days a year! It is the BuffMother Diet.

Main key points: Protein, Water and Planning

The focus of my diet is simple. Eat enough protein and drink enough water and you will be successful. Oh yeah one last component- planning. I am talking about hunger planning. Don’t eat if you don’t have true hunger pains. The #1 problem with obesity today is that people are eating for every reason, except that they are truly hungry.

Protein, Water and Hunger Planning. It is that simple!

How much Protein?

Eat your goal bodyweight in grams of protein daily. I want to weight 125; therefore I want to eat 125g of protein a day. Each gram of protein has 4 calories, so I should have at least 600 calories a day from protein. And remember that calories from protein require about 1 calorie per gram to digest, so think more like 3 calories per gram of protein!

Ways to succeed in eating your protein:

  1. Always have it handy and quick to eat: boiled eggs, cooked chicken breast, canned chicken, tuna and salmon, beef jerky, deli meat, etc.
  2. When planning your meal think protein first, next green veggies and lastly carbs.
  3. Find a good protein supplement and use it. My staples are a good vanilla, chocolate and fruit flavored protein. I usually mix it in just water and a couple scoops at a time (40g). It is a quick easy way to keep my protein intake on track.

How much Water?

As much water as you can possibly drink: the more, the better. You will feel better and lose your fat faster if you have a lot of water. Your body is almost all water. The more muscle you have and the more protein you eat, the more water your body needs. In order to flush all the toxins out of your cells there must be a lot of water available. If you need an amount I would say 1 to 2 gallons a day.

Ways to succeed in drinking your water:

  1. Keep water bottles in you car
  2. Keep water on your desk, by your refrigerator, and by your sink
  3. Drink it don’t sip it. Aim for 10 big gulps every time you drink.
  4. If you get up in the middle of the night, slam a bunch of water.
  5. Drink it immediately in the morning
  6. Always drink water during your workouts

How much Hunger Planning?

I only want you to eat when you have true hunger pains. This means you need to tune into your body and let it tell you when it truly needs to eat. There is no magic time limit between meals, however the average is 3 hours. If you feel hunger pains, follow these three steps of hunger planning:

  1. Drink an 8 oz. glass of water.
  2. Wait 10 min. to see if those pains persist.
  3. If so, simply eat. If not, wait until the pains return and then eat.

This way you will learn to tune into your physical needs for food vs. the mental need.

What else do I eat????

A healthy diet is the goal. Don’t ever embark on a diet that you can’t see doing the rest of your life. My philosophy is to constantly strive for improvement in regards to the balance, nutrition and portion size of my diet.

About 30% Carbohydrate

That is between 3-4 servings of carbs a day. Plenty for your energy and nutritional needs. Have a carb at breakfast, pre workout and post workout and then one more throughout the day.

About 30% Fat

I know many of you think that you need to cut almost all the fat out of your diet to lose weight. I think that is a recipe for disaster! You need fat for satiety and sanity. If you have a meal with no fat, you will be hungry again within 2 hours. By adding more fat that same meal will keep you satisfied for 3-4 hours. A little fat goes a long way! At times, I eat cheese, salad dressings, olives, hamburgers, brats, real pepperoni, rib eye steaks, ribs, etc., and I am leaner now than I was when I ate a diet with 15% fat. You just have to be in control and not overdo the fat. Everything in Moderation!

Lots and Lots of Greens:

Green veggies or lower carb veggies have been a lifesaver for me. They are so low in calories that you can eat until you’re full! Not to mention how great these nutrient packed, earth grown treats make you feel. So eat your greens. At least 2 huge servings a day!

Additional Tips:

Water is considered any non-caffeinated, non-sugared drink.

To speed up weight loss, cut out all treats and omit a serving of carbs.

If you are really hungry, try adding more greens or protein to your diet.

Eating for the right purpose is just a part of my BuffMother! Nutritional plan. If you would like further assistance from me in regards to your diet you can purchase a online training program that includes a complete workout and diet plan.

GREAT Legs= GREAT ABs

You can have a flat tummy it just takes work!

I believe a big thing that has led to my tummy being flat after kids is the fact

that I work my legs hard and heavy almost twice every week. I feel

that if you have good legs your core has to follow suit.

Vacumes, knee-ups and old-school situps are also staples of my workout.

Speaking of working legs…
Just thought I would post my leg workout for today (the second for this week).
It felt great!

Squats
45×15
105×12
135×12
155×8
155×8
135×14

One leg side leg press (new variation for me)
just machinex35
50×30
50×30

Romainian Dead lifts
2x135x10
Butt squats with feet very wide infront about 2.5 feet, toes on board
50×12 super low and squeeze butt hard at top

Seated calves- one set at 90
Roman chair knee ups 3 sets 25 straight/10left/10 right

2 sets Walking lunges with 55 pounds on my back
knee extension
135×15
165×15
18010
Leg curls
60×15
75×10
75×10

Smith lunges
2x50x12

Diet:
good and full of veggies!!
126 weight (even though I ate popcorn last night!)

Have a happy weekend, Michelle