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Half-Way Done!! SSS wk 06

HALF WAY DONE in the SSS contest!! be sure to fill out the halfway done report in your Success journal– answer questions, be honest and get EXCITED to hit these final 5 weeks harder than the first 5!! Let’s do it!!


Homework for SSS week #6

  1. Halfway done report
  2. WRITE down you food intake 3 days this week(all of it!)
  3. Try on bikini Daily

… DIET!! Let’s focus hard on diet!!

p.s. Next week~ We’ll talk about ABS!!

 

Finish Week 1 STRONG~ SSS 01

Let’s Finish Week #1 STRONG– weekends can be tough, but if you can stay strong through it you will set yourself up for getting results in week #2!!

I am going to be STRONG this weekend~ Ladies let’s keep our mojo STRONG all the way through week 10!!! (can you tell my “truth hammer” for is STRONG?)

At the end of each week you’ll find a place in your SSS journal to summarize how you did that week and make a plan of attack for next week:

 

Homework for week 01~

  1. Be sure to do Mini-Challenge #1 take your STATS and STARTING Pictures.
  2. Get your WEEK 01 workouts done– take a JUST DO IT mentality– Any movement counts!!

Stay engaged and accountable by posting a comments and encouraging others– that’s how I stay STRONG!!

Your STRONG friend,
Michelle Berger

P.S. If you missed any of the info for the week, you can always find it on my BLOG~  Here’s a nice summary for you….

Jan 2016

Happy 2016 or should I say twothousandsexteen!?

Hi….so 2015 didn’t end as I had hoped. A bladder infection kept us HOME on NYE. I was so bummed that we had to cancel our BIG plans….

I did get in a tiny leg workout yesterday morning while I was hoping to feel better.

Warm up on bike

Dead lift (Romanian) 95x10x3sets

Squat 135x10x3sets

Bulgarians one set body weight x10

Knee extensions 2 sets 90#x15

My 2016 Resolutions :

#1- BE POSITIVE at all times and Laugh More
#2- Workout on average 5x’s a week
#3- Get up earlier, my goal is 6 am on week days
#4- Eat at least 2 servings of GREENS every day this year–365 in a row!!
#5- Add at least 100 new videos to my YouTube channel this year
#6- AND…this Year’s theme is “twothousandsexteen!” meaning, my goal is to be sexy and enjoy some a lot of good sex this year!!
Today was a REST/Sick day for me…tomorrow I will do at least a light workout.
I plan to take pictures, measurements and stats~

I am so EXCITED, this year will be GREAT!!!!
Love,
Michelle

Eat your Greens in 2016!! #celery #buffmother #greens #twothousandsexteen

Hike day

Just got back from a 44 min hike around our land with Travis and little Cuji– all of us needed the fresh air and a bit of exercise…crazy how the same run can be done in about 15 mins.  That’s why I don’t walk/hike more, I like to go FASTER, HA!!

Feeling about the same as I did yesterday– the bladder is still a bit sore, my kidneys ache and now the effects from CIPRO are coming on. Typically that means headache, itchy skin, overall body aches and my eyes feel really dry.  Anyhow, 4 more days and I’ll be off it.

Come Monday, I’ll make an appt with the Urologist …I need to look into my kidney function.

Gonna watch the ARKANSAS bowl game now and UFC tonight!!

Have a great Saturday!

-Michelle

Hike day

Just got back from a 44 min hike around our land with Travis and little Cuji– all of us needed the fresh air and a bit of exercise…crazy how the same run can be done in about 15 mins.  That’s why I don’t walk/hike more, I like to go FASTER, HA!!

Feeling about the same as I did yesterday– the bladder is still a bit sore, my kidneys ache and now the effects from CIPRO are coming on. Typically that means headache, itchy skin, overall body aches and my eyes feel really dry.  Anyhow, 4 more days and I’ll be off it.

Come Monday, I’ll make an appt with the Urologist …I need to look into my kidney function.

Gonna watch the ARKANSAS bowl game now and UFC tonight!!

Have a great Saturday!

-Michelle

#MotivationMonday

Where is my motivation this Monday??

Were you are like me and have found that starting the NEW YEAR on a long holiday weekend was less than ideal timing to stay on track with diet and exercise??

AND, now that Monday is here the MOJO is still not anywhere?? Well, suck it up buttercup, get moving and FORCE that Mojo to rise!

3 tips to get your Motivation rollin’:

1- MOVE– do what I call “1 min Mojo” sessions.  Just get moving for even 1 min to feel your mental and physical motivation rise.  Examples: march in place, do a set of push ups, hop on one foot (30sec each), walk up and down a flight of stairs 3 times, walk outside to get the mail, shadow box, etc…

2- LISTEN– listen to an upbeat song or one with a great message!  Feel free to even sing along.  A few great ones I love:

3- READ– read an article or part of a book about how to get motivated or how to workout. Seriously I have a shelf full of fitness, diet, exercise books and reading just a few pages about how my body works fires me up!  Google it, read it and get motivated.  Try these articles:

http://buffmother.com/articles/rebuild-your-body/

http://buffmother.com/articles/stay-motivated/

http://buffmother.com/articles/eat-to-fuel-your-life/

Welcome to REALITY, those RESOLUTIONS do not happen without a bit of work!!

BUT, It works if you work it~

Love,
BuffMother

Journal It! January!!

Hi Ya!! First off thanks so much for your effort to JOURNAL so far this year!! I just love reading your posts! The workouts inspire me to get mine done and your thoughts are so inspiring, you are full of HOPE for the year to come, I just love it!!  thanks for sharing!!

My day was spent in “recovery” mode…I slept in and rested in bed most of the day.  Much like the last 4 days, but today I actually felt better while doing it.

I just now finished a 20 min easier than normal interval run and some stretching. It was good to shake off the dust and sweat a bit.

I’ve been researching some cleanses and think that in a couple weeks I’ll be up to doing one.  I also tried to get a Dr. Appt, but it’s been over 3 years since my last visit to him so I have to get a new referral in first.  So, I’ll work on that more tomorrow.

I also worked a bit on some YouTube, Website and Facebook stuff…

Tomorrow, I have got to get some cleaning done around the house and make progress on getting Gracie’s room painted. PLUS, get in a workout at some point.  MY goals for the next 30 days are a daily workout, to eat 2 green veggies daily and a carrot. Carrots are a GREAT veggie for me!!

The Key to your Motivation is to Encourage others!

Eats Mon-Wed

Monday- 1/4

Coffee with Half and Half- 2 cups .5F

Chicken Breast, Carrot, small amount of honey mustard 2P, 1C, .5F

Protein Shake 2 scoops, Spinach 2 P, 1G

Potato Chips 1C, 1F

Cran/Pom juice mixed with lacroix 1C

Fish (smoked herring) Cucumber with Ranch 1P, 1G, 1F

5P, 3C, 3F, 2G  but not enough water

 

Tues- 1/5

Coffee with Half and Half- 2 cups .5F

3 eggs over easy cooked with butter 1P, 1F

BIG spinach salad with Chicken, Walnuts, Olives, Italian Dressing, Feta Cheese and Red onion  2P, 2G, 2F

Low Carb ww Tortilla Quesedilla– cheese, olives, chicken, buttered, with sour cream and salsa + extra chicken

Tomato soup– only about 1/4 cup with about 4 crackers, I was craving sweets and this was my choice– it was sweet!

6oz cran/pom juice

Felt pretty good today, got HUNGRY due to LEGS!

Wed-

Coffee with Half and Half- 2 cups .5F

2 Carrots, 1 stick cheese

1 slice pizza from Casey’s (so yummy!)

Cucumber with Ranch

Chicken with rice noodles, golden mushroom sauce,  and sunflower seeds

4oz cran Pom juice

peanut brittle (130cals) Treat

Not a great day…I was very tired, weak, woke up at 11am, still feeling the sickly effects.

So…for days 1-3 I’ve improved, but need to get more focused.  I have an issue, I flounder in my eating when I DO NOT workout very hard.  I’ve been working out at about 50% this week, so my eats reflect that.  I’ll do better on my eating as I feel better and as I can get in normal workouts.

a hop-pity hop good time!

Hey ladies, I am certainly feeling better each day. Today, I’ve been up and moving more– I just finished a short workout. Filmed this little silly video for you– (should be done loading soon)

Plus did 3 sets of squats 10 reps at 135, a bunch of body weight stuff, some more bouncing, biking and knee extensions.  It was not super intense, but good for me today.

I got some cleaning done, but not nearly as much as I had hoped~ Seriously I am cleaning impaired. I hate it!

I also ordered a bunch of stuff from AMAZON. Several of the supplements listed here actually http://chriskresser.com/treat-…-utis-without-drugs/

Got an appointment with my Gyno for the UTI stuff, figured he could refer me to the urologist again if he wanted.

Also, had the insurance adjuster here regarding our lightning strike and they found a separate claim in that we need a new roof– hail damage.  THEN,  just as I was finishing my workout the ceiling started leaking– SHEESH!

A week down!

We are a week done with 2016…crazy how I feel like I’m still on day 1 of it, ha!!

A Tiny, very weak biceps workout got done last night and shessh am I sore from it!  Good to know it worked but it’s also a reminder that my body is in a state of “REPAIR” right now. Being on an antibiotic and weight training means you need to be CAREFUL!    I updated my eating journal here http://www.teambuffmother.com/blog/eats-mon-wed

I started a blog post yesterday, but never finished it– it was about HUMP day, so I’ll post it next HUMP DAY, lol!

Today, I have the HVAC guy coming around 1:00…so my entire day is revolving around that.  Our upstairs heater/ac hasn’t worked since the lightning strike. THE PLAN is to workout AFTER he leaves, hopefully he won’t be here all afternoon!

If anyone is looking for a good devotional, Here’s one by a lady I love– Havilah Cunnington

https://www.youtube.com/playli…wlWcBkOFYRwKl04d_0gn

Gotta roll, have a good day!

-Michelle

Wrapping up the week!!

I had a good week despite being sick.  I got in my workout even if it was TINY each day and I ate my 2 greens and a carrot each day!! BIG WINS!!

I also got my butt to the Dr. I hate going to the doctor! I feel like a hypochondriac when I go…I am seriously too in tune with my body that doctors probably think I’m a little nuts, Ha!!  The Dr. gave me a refferal to the Urologist which was my goal. He also gave me a prescription for some “emergency” antibiotics for my UTI issues.  Gotta have those on hand at all times!  And he wants to test my thyroid, testosterone, insulin/a1c and creatinine levels, since I’ve gained 10 pounds since May.
Just a reminder that to workout, workout clothes are optional…got in a great 11min workout last night for upper body +booty and abs all in my everyday clothes, Did my workout in my jeans…as many rounds as possible in 11 mins of 10 push ups, 10 inverted pull ups and hanging hip ups…did about 7 rounds #noexcuses #noregrets#sweatpink #buffmother #motivation#UltimateResults #pullups #pushups #workoutproof

I could totally do a workout like this during a lunch break and not even break a sweat. That’s the great thing about STRENGTH TRAINING- you don’t always have to shower afterward!

Just now, Got an interval run done on treadmill…easy mins at 6.4 hard at 8, 7 total intervals 17mins was my 2 mile mark- 20 mins total for 2.3 miles….feeling much more normal! Yay!!

Weight is still same as on Jan 1 (141) despite drastically cutting calories this week, but that’s honestly a win since my activity level was so low, plus antibiotics cause toxins and water retention.   I should do a set of pics and measurements this weeknd. I need a good new BAD baseline.

We had a tiny bit of snow this morning. Can u see it?

Now it’s time to hang with DH, watch some Football. My Alma matter NDSU is playing for the national championships again! they’ve won it for the past 4 years!! GO BISON!!

Have a great weekend!

-Michelle

POA

Feeling so much better the past couple days!! YAY!! I had enough energy to get my laundry folded and do dishes even! HA!!

the POA is to get back to it, with weights as my main focus.  ALSO, I will keep up my running– been trying to run M, W, F or Sa each week– 3 solid runs a week– each 20 mins of intervals for the goal right now, once the weather warms up, I’ll get in some hills and sprints outside.

POA for week of 1-11-16  (POA= PLAN OF ATTACK)
M-Chest/Tri and interval run
T- LEGS
W- Back/Sh/Bi and interval run
Th- mish-mosh recovery lifting day…whatever isn’t sore and some extra abs
F- Chest/Tri and interval run
Sa- LEGS
Su- off’ish– do at least 20 mins on bike

For the remainder of January I am committed to working out every day, eating a carrot daily + 2 greens + other foods
Been dealing with some bad GUT issues– lots of pain in my tummy so trying to get that “recovered” this week.  I keep on thinking I need to go on a liquid diet, but then I get too hungry, lol!

Today’s eats:

Coffee with half and half – 2 cups
Apple cider vinegar with water
Kippered Snacks and Spinach

Let’s have a great week!!
-Michelle

On the attack! Stats/Pics

11 days into 2016 and I’m on the attack!!

Back to my OBSESSED mentality, got up at 6:20 this morning (closer to my 6am wake up goal!)

Worked this morning on Rally Room stuff and other catch up from the weekend.

Be sure to mark your calendars!! We are having a 10 week SuperSTAR Success CONTEST, it starts Feb 1st!!!

Did Measurements and Pics finally!
Video for HighT~  https://www.facebook.com/KFMHi…68806463197/?theater
Video for BuffMother, too…

Workout

Push ups warm up

Bench 45×10 warm up, 95x10x3sets
Incline Flys 30’sx10x3sets
Dips 5, 5
Tricep Extensions 40x10x3sets
paired with Bicep Curls 40x10x 3sets
Abs between sets
On ball 2sets of 20, hanging knee ups 10x2sets, knee ups 20 reps

Run on Treadmill 2mile mark was 17:23, slower today than Saturday–my recovery had to be at 6.0 instead of 6.4 after 3rd interval, my legs were tired. Probably because I had just ran on Saturday and that day I didn’t lift prior to running.  20mins total, 7 hard mins, 2.26 miles.

Had to be done by 3pm so I could go to Gracie’s basketball game at 4pm.

I’ll add my stats to this post later, I can tell you I weighed in at my low for the year, 139.8! so nice to be under 140 again!

014013010005004003002Today’s eats:

Coffee with half and half – 2 cups
Apple cider vinegar with water
Kippered Snacks and Spinach
Supps- vitamin pack+others

Turkey, Pecans, Carrot
More Supps including a Slim Angel

Cheese stick

Hamburger with tomato and pickles

FCH  ENDING STATs vs. Now~

Today’s Date:__11-12-15  1/11/16  height: 5-6.5     weight:_136.2 139.8

age:_40______
Today’s cycle day- cday 10

Please list the following measurements-

Bust (around breasts the biggest part):37,  38
Chest- relaxed (just under armpits above breasts with arms down at your sides):35, 34

Waist- relaxed (the smallest part): 28 30
Waist-sucked in (the smallest part): 26.5 28
Hips (the largest part of your butt): 37 38
Shoulders (around the outside of your shoulders with your arms at sides): 42 41
Biceps (relaxed at midpoint of upper arm): 11 11.5
Biceps (flexed at midpoint of upper arm):12 12
Thigh-mid (about 8” above knee cap): 20.5 19.5
Thigh- upper (about 12” above knee cap):22 22
Calf (about 7” below knee joint): 13 33

Ill-  10 14
Ab- 18 20
Th- 9 12
Tri- 7 12

So…in the past 2 months, I lost muscle and gained a lot of fat. YICK! My goal is to reverse that trend in Jan. and be ready to attack our 10 week contest come FEB 1!!

At a crossroads

I feel like I am at a crossroads in my life.  Change is bound to happen when this “feeling” comes over me.  Dayle’s post really hit home with me today.  It’s time for me to make some DECISIONS that will lead to the change I want in my life.

I’m going to dig deep, pray and journal for the next few days, about what I truly WANT for my life in the near future.  Time to CROSS THE ROAD to a better me!

One thing that I know I DO want is to feel more healthy and lean.  I hate having this tummy pooch that I’ve developed the past few months.  I’m also so sick of my bras not fitting~ Seriously annoying!

Workouts are going great this week!! I feel so much better than last week– YAY!

yesterday I rode the bike for 20 mins in the morning and got in a solid leg workout in the late afternoon.

Warm up- body weight moves
Dead lifts 95x10x3sets
Squat 45×10, 135x10x2sets, 155×10
Knee Extensions 4 sets– did a bunch of single leg– worked hard
Hyper Extensions 3 sets to exhaustion
Leg Curls 40x15x2sets
Lunges Stationary 45x10x2sets
Also did just a  few abs– I was sore from yesterday and from doing BELLY BREATHING all day

Today will be a bit more tricky to get workouts done, I’ve got several errands on tap and am already “LATE” to get going!

Time to roll, have a great HUMP DAY!

-Michelle

LSD

LSD means Long Slow Distance…it’s a common term in the world of track. My 3.24 mile for 31:19 run is my LSD, HA!   That’s a long way for me to go~ Did it outside too, first run outside in quite a while. (thinking it may have been a bit longer distance, my phone gps doesn’t seem to work on my trail and on hills)

Was inspired to eat Bacon this morning…it fueled a good run outside!
Pic is me touching toes felt good!!

Been very busy the past 2 days- But also feeling very excited!! I’ve had some realizations and ANSWERS to my recent discontentment with my business. I’m excited to roll out the changes!!  One thing is to do more features on BUFFMOTHERs, One each week!!

Which means…I’d love to interview YOU for a feature on www.BuffMother.com!! If you are interested in sharing your story with the world, please comment and we’ll see about getting you featured!!! (fyi- I’m in the process of overhauling my the site, it’s soon to revolve around sharing inspirational stores of TEAM BUFFMOTHER!) Also, your success doesn’t have to be directly related to my program. All you need to be featured is a “BuffMother MINDSET!” and be female

Gracie’s got another basketball game today, it’s against a big rival team…should be a good one!

Have a great Thursday!

-Michelle

Have you visted the FORUM area lately??

HI Ladies!! I know most of you are big into the blogging here in the Rally Room, but have you visited the forum area recently?

We’ve been working hard on updating it some, tons of more content will be added soon. PLEASE feel free to add some of your own content! It’s a great place for resources!

To add content got to the BIG PURPLE “POST” button on the left menu and click “TOPIC”…then select the proper forum category then add your content.

Here’s a copy of our current forum directory:

Do you see a category we need to add??

Forums

New Members, please post here so we can welcome you to the site!!

Last Post: Hey everyone!

Contests and Challenges are a great way to stay motivated, focused and engaged.  We run 3-5 contests yearly, Plus have a monthly “FOCUS”…Please Join in on the fun!!

Last Post: 10 week SuperSTAR Success– Feb 1st thru April 10th

HELP ME!! Post your Questions here, we’ll chime in with some great answers and advice.

Last Post: Q on my exercises for tonight…

Connect with others, Share motivation and Inspiration, Share your SUCCESS STORIES and Encourage each other in your quest to be your BEST!

Last Post: interview from shapefit

Beginners~ Where to start? What to do?

Last Post: Starting back workout frequency tips

Hormones Affect your training!
Hormonal Timing info~ Our SPECIAL way to Train as Women! Plus talk about other hormonal topics (SEX, Diabetes, Thyroid, Adrenals, Steroids, Hormone Replacement therapy, etc…)

Last Post: Testoserone and treatment options

Prayer works! Please feel free to post your prayer requests here!

Last Post: Prayers Please *Update- Home!*

FREE AREA~ Information and questions regarding memberships, VIP, subscriptions, cancellations, etc

Last Post: Site Changes- 12/12 Update

Premium Area Personal Training and Workout Plans

Last Post: 2 Day Split Basic Workout Program

Premium Area Diet & Meal Plans

Premium Area Video Coaching

VIPs can access to a monthly download.  Each download remains active only during that month, get it while you can! Also contains be EXTRA downloads for all VIPs all the time.

Workout PROGRAMS- complete programs with calendars and exercises included

Last Post: STARTING place- workout POA and video

Intervals, Cardio, HIIT, Tabata, Circuts, Zumba , insanity, Spinning, Hiking, etc…~ exercise other than “Weight Training”

Last Post: Sprints are different than intervals

Rehab, Prehab, Train Smart

Last Post: Exercise after surgery

Upper body Training- How to target certain muscles, do exercises properly and train effectively (includes many video demonstrations)

Last Post: Upper body circuit

Lower body Training- How to target certain muscles, do exercises properly and train effectively (includes many video demonstrations) feel free to upload your videos too!!

Last Post: Lower Body Workout

All about your ABS and core! Tips, tricks, workouts and coaching on how to get your tummy tight!

Last Post: abs

Pregnancy- before, during, after and nursing mother info

Last Post: Here’s the main thing:

Post about anything!

Last Post: Sleep

Info and Answers about DIET! Plus info about the “5-4-3-2-1-KISS” Diet

Last Post: 10 FUNCTIONAL FOODS THAT INHIBIT TUMORS

Post your favorite RECIPES here

Last Post: Sweet Potato/Kale Latkes

Supplement questions, uses,  suggestions, and info

Last Post: Supplements for LOW Thyroid

Just Do It! 6 Week Performance Based Challenge

Last Post: all POSTS- “Just DO it!”

2013 Six Weeks to Sexy Contest

Last Post: Six Weeks to Sexy All Forum posts

Hot Hiney Contest Info

Last Post: All Posts for 21 day BUTT program

20 days to better abs!

Last Post: JOIN “ABS August”! 28 Day Fab Abs

SuperStar Success Contest 2013

Last Post: SSS Week 10 ~ Mini Challenge

Posts from the SSS2014

Last Post: SSS Winners!!

Posts from the Every Day in May challenge

Last Post: Every Day in May!! Week #1: Day 1-7

Posts from the Get Buff challenge

Last Post: “Get Buff”- Day 30

Six Weeks to Sexy, 2014

Last Post: 6 to Sexy~ Winners!!

2014 Summer Slim Down Challenge

Last Post: Summary of SSD and FINAL STATs
The Key to your Motivation is to Encourage others!

GREAT week!!

I had a great week of workouts, got in one daily and felt like I am making progress. I feel so much more healthy this week too!! YAY for ENERGY and MOJO!!  I can do better on my eating, but overall making progress there too– my weight was down to 138.8 yesterday. That’s 3 pounds off this week!

Just now I did intervals on treadmill– 2 mins at 8mph x 5, recovery of 1 min each at 6mph,  all at 2% grade– 2 mile mark was 17:07 and 20 mins of 2.33mi total

Yesterday I did a heavier than lately leg workout–

Bulgarians for warm up- body weight x10 reps each leg
Squats 45×10, 135×10, 155×8, 155x6x2sets
Deads 95×10, 155x10x3sets
Knee extensions 90×15, 115×10+5vmox3sets
Hyperextensions for booty 2 sets
Ball sit ups
knee ups 2 sets of 30
Lunges 65#x6 2 sets stationary, 1 set forward lunges


Friday I did a heavier boosting chest workout and some punching of Bob for intervals.

Today’s plan is to watch more football and the UFC fights tonight!
Enjoy your Sunday!!
-Michelle

POA

As I mentioned yesterday Had a stellar week last week

M-Chest/Tri and interval run  did it
T- LEGS did it
W- Back/Sh/Bi and interval run Did lifting, waited on run for Thurs
Th- mish-mosh recovery lifting day…whatever isn’t sore and some extra abs Did run outside for 30 mins
F- Chest/Tri and interval run Lifted and did boxing intervals
Sa- LEGS got legs done!
Su- off’ish– do at least 20 mins on bike Ran intervals

5 lifting workouts (legs twice!!), got in 3 runs and even did boxing intervals.
Eating was ok, but not the best…will work harder on it this week.

This week’s plan:

M- Back/Sh/Bi and abs
T- Chest/Tri and interval run
W- LEGS
Th- Back/Sh/Bi
F- Chest/Tri and interval run
Sa- LEGS
Su- interval run

I’m back up to 141 this morning, It’s a MONDAY and I’m also on cycle day 23 so holding some water is to be expected.  I’ve been really HUNGRY recently~ It’s nice to feel like I have a metabolism.

Kids are off school today, got to drive them around a bit, but other than that I just need to get some work done around the house.

In other SAD news, our local Wal-Mart is closing.  Now the closest grocery store will be 30 mins away!  So stupid!! they opened the Wal-Mart here 2 years ago, and drove the other Grocery store in town out of business and now Wal-Mart decides to shut down this store. It’s STUPID! Corporate  bologna!

MISSION BuffMother!

What is BuffMother? is it a person, a group, a facebook page, a website, a fitness program??….Yes it is all those things, but TRULY BuffMother is a MINDSET!

Are you a BuffMother?

If you are female, have a mindset of fitness, a desire to be fit and healthy and truly care about helping others attain the same goal, then you are a BuffMother!!

Are you a member of TEAM BUFFMOTHER?

A team is a group of people working together to accomplish a similar goal. Do you have the goal of banding together with like minded women to help others realize their potential?  Have you connected to other women who you’d consider a BuffMother?  Have you felt inspired, encouraged, educated, and loved through one of TEAM BuffMother’s many outreaches? If your answers are YES then you are part of TEAM BUFFMOTHER!!

How can we create more BuffMothers?

We need to be personally accountable to never give up on our personal goals in life and we must band together as a women. Encouraging, Empowering, Edifying and Expecting other women to succeed needs to be our core mindset and at the root of our actions.

Our MISSION is to impact the world, As a BuffMother we will lead by example in our own quest to be healthy, fit and strong.  WE will strive to be BUFF and leave a legacy of wellness that will positively impact all future generations!

Boosting is ON!

HI Ya ladies, I am on cycle day 26 and boosting is on Full Boar.  For me a few things happen when I am boosting.

*I become hyper focused (meaning I don’t multitask well at all and I forget to do half of my “normal” things)

* I also get super unfocused= I’m distracted easily, like now I’m in the middle of my leg workout

*I get lazy, can’t seem to shower, can’t seem to get going on time

*I go into nesting mode, pretty much the only time I do clean

*I get antisocial- thus blogging gets put on back burner

*I retain tons of water- especially in my boobs, a full size extra this week!

Many times too, I feel very unproductive. Not this month! I am getting things done~ Did you see this new video?

I also got the invite put together for the SSS contest!  Be sure to send your friends to www.BuffMother.com to sign up! We start Feb 1!

AND I did some of my nesting on BuffMother.com– changed the menu, added some stuff, etc..

My workouts have been weird all week…tues, I took off, just hurt everywhere; Wed, did chest and then later ran intervals on treadmill went faster and longer, and today I am in the middle of legs.

Gotta finish my workout, see ya later!

-Michelle

SSS contestant info~ the basics

FYI, I sent this email today- I’ll also be posting updates for the contest in our FORUM AREA– just copying this here today to be sure everyone sees it!

10 week SuperSTAR Success– Feb 1st thru April 10th, 70 days to SEXY! the 2016SSS contest! PLEASE~ Sign up on www.BuffMother.com

Prep week starts Jan 25th– this is where we get you ready to rock the 10 weeks.  Get support items in place, food prep, support prep, workout program, etc…

Contestant Email sent 1-23-16

Thanks so much for signing up for the  the 2016 Super STAR Success (SSS) contest!!  All contestants can use the code SSS16 to save 35% off in my shop.

There are 2 place you can participate:

  1. within http://www.TeamBuffMother.com
  2. within our secret private TEAM BuffMother! FaceBook Group
    (https://www.facebook.com/groups/buffmother/)

If you have not yet, Be sure to get registered/approved on the site(s) as a member ASAP!!
Both areas are FREE, private and women’s only! A “premium” VIP membership upgrade is available within our Rally Room. “VIP’s” Get access to extra support, downloads, features and coaching.

The base-line recommended support material for this contest is my 10 week SuperSTAR Success journal.

http://buffmother.com/product/…ar-succeess-journal/

However, I’d highly recommend investing in the full BUNDLE pack. You will be equipped with a few amazing workout program options, my books: Hormonal Timing and After Baby Abs

http://buffmother.com/product/training-bundle/

VIP’s in www.TeamBuffMother.com FREE access to the free download of the SSS 10 week journal.Located here:

http://www.teambuffmother.com/topic/free-sss-vip

The 10 week contest that starts Feb 1st, 2016~  Ending on April 10th. Please help us spread the word, we want as many ladies involved as possible.  To sign up have them go to www.BuffMother.com

Over the next few days, I’ll be sharing much more “get ready” info…
Then once the contest starts you’ll be getting 1 or 2 emails weekly to help keep you focused~

**To ensure delivery please add michelle@buffmother.com to your safe sender
list and address book **

NOW is the time to for you to become a SUPERSTAR SUCCESS!!!
Let’s DO IT!!!
xoxoxo~
Michelle
p.s. Remember All contestants can use the code SSS16 to save 35% off in my shop.

Rest

Hey everybody!!

I hope you’re having a great weekend!!  I’m taking today off its cycle day one and wow it’s a doozy. Yesterday I went for a little hike/hunt with my husband we were doing some predator calling.  The only thing we managed to call in with a bunch of crows it was crazy. There were about  30 crows circling us and crying and going nuts.

I am excited for the secret of success contest, we start in one week this week is about preparing and I have a lot of support videos on my YouTube playlist called the superstar success playlist. Those videos will be updated but the information and content is still very very helpful. Check out the week 0 ones and also there is full workout examples, too.

Today we are chilling out watching the show Peaky Blinders and also planning to watch the football games this afternoon really low key just trying to make it a true rest day.

lOOk back to See Forward…

For myself, I’ve found it very helpful to look into my past to see how best to move forward toward my goals. Honest evaluation of current habits, current mindset and current behaviors vs. those I had when I was at my best.

Today I’m just going to look back a month, lol….

At the end of December I posted my blog “Obsessed”…I was determined, on fire and totally excited for what was to come in 2016~  http://www.teambuffmother.com/blog/obsessed

“Bring on”FITNESS OBSESSED MICHELLE” for the next season of my life!  I’m telling you this as a warning, HA!!  When I unleash this my OBSESSIVE BEAST it’s crazy and competitive and compulsive and unrelenting!

I WILL BE TOTALLY OBSESSED WITH FITNESS/DIET/EXERCISE to become my most SEXY SELF!! “

Yes that’s the mentality I want for this SSS contest. 70 full days of being obsessed, maybe even being a FREAK about it!!

Then a week later I made my Jan goals/resolutions~

My 2016 Resolutions :
#1- BE POSITIVE at all times and Laugh More
#2- Workout on average 5x’s a week
#3- Get up earlier, my goal is 6 am on week days
#4- Eat at least 2 servings of GREENS every day this year–365 in a row!!
#5- Add at least 100 new videos to my YouTube channel this year
#6- AND…this Year’s theme is “twothousandsexteen!” meaning, my goal is to be sexy and enjoy some a lot of good sex this year!!

It’s so easy for me to FORGET my resolutions. Does that ever happen to you?? I’m going to really try to keep them in the forefront of my mind this year. Certainly reviewing them monthly will help– but I’m also going to print them off and put them around my house as a reminder!

Over all I am off to a good start on them. The 6 am morning wake up thing has been a work in progress. The past 2 weeks I’ve managed to do it 3 days each. Today, as every week day I got up at 6, fed my DH and got him and the kids off to school, then went to sleep again, was having bad Period and tummy issues last night and this morning.  Once I got up (at 10am), I did feel better…The plan is to do the 6am wake up the remainder of the week.

My goal for February is to figure out and stick to a strict protocol to heal up my gut, to detox with some cleanses, dig into the blood tests from the Dr. that I’ll be getting done tomorrow.  Along with keeping up with doing all I know how to stay free of a UTI.

2 of the big things I started today to assist with that is NO COFFEE and NO DAIRY.  Coffee because it really seems to upset my tummy and dairy because I know in the past when I’ve been strictly off it, I’ve felt so much better. Less inflamed, less toxic, less cellulite, leaner, better tummy function, etc…

Some other things I plan to implement are to make and drink bone broth and learn more about fermentation.

Fitness wise, more of the same this month– just progressing with my weight training workouts and running.  I want to be sure to add in more outdoor runs, hill runs and sprints in the coming weeks.  The weather forecast looks very nice so it’ll make it much easier!

This week’s POA~

M- chest/tri, and intervals
T- Legs
W- Back Shoulders biceps
Th- Chest Tris and intervals (run) BUFFING STARTS
F- Legs
Sa- Back, shoulders, biceps and intervals (run)
Su- off
MONDAY~ DAY 1 SSS!!

Today I got in my chest workout

warm up bike 5 mins

Bench 65×10, 95×10, 115x8x3sets
I flys 35’sx8x3sets
Bowflex press 50×15, 80x10x2sets
Bicep curls 55x3sets
Tricep extensions 50x10x3sets
Curl bar bicep curls 50×10
Kick backs 10#x10x3sets
A few abs between sets– probably 3 sets total

Ran intervals– added in some extra warm up and extra stretching between many of them treadmill was on a total of 27 mins for 3.1mi easy mins at 6mph, hard at 8– felt much better the second half than  the first half

Overall it was a good workout considering how badly my tummy was hurting last night and this morning.

Herring and half avocado with salt
Carrot (boiled), salmon, celery
Ham, pickle, mustard, walnuts

Dinner is going to be left over baked chicken and something?? not sure what just yet, I left over have quiona in frig, but I ate that last night and seemed to make my tummy bad! I may go for just the chicken.

Sure hope you are as fired up as me!! To have an awesome next 11 weeks!!

Love ya,

Michelle

Busy week!!

Hey ladies, I can’t believe how fast this week is flying by!!  I got my hair done today, yaya!! Feel so much better!!

Just a reminder that we are starting the SSS contest on MONDAY!! Be sure to GET READY and invite your friends!

I’m in the middle of my leg workout so I gotta roll, See ya on HUMP DAY!@!

Hump day, frump day?

Frump? is that a word??  Let me look it up for you….Here’s a funny description from the URBAN DICTIONARY

A woman who is generally not concerned with her appearance and doesn’t make any attempt to look womanly or sexy. Frumps are very common in the Seattle area. They need not be overweight but commonly are somewhat “doughy” and are characterized by lack of makeup (except for ugly art-school or Goth-style makeup), poorly-fitted, unstylish clothing, general lack of muscle tone or a tan. They sometimes wear very bright red lipstick or substitute teacher cat-eye glass to make themselves even less appealing to men although they are not dykes. They’ll often complain loudly that they can’t find a man yet make no attempt to present themselves in a manner that might attract a man (showing skin or cleavage for instance). They might even be somewhat attractive (do-able)if they made an attempt at dressing better and wearing makeup and/or a better hairstyle.

SAY NO TO THE FRUMP and yes to the HUMP!!

You may be asking yourself, am I a frump?? Well, I’m not the one to judge but I challenge you to do something every day this month of February to be less frumpy! NO FRUMP FEBRUARY!

http://www.teambuffmother.com/…nd-no-frump-february

Now in other news…

Our SSS contest starts MONDAY! official Sign up www.BuffMother.com

Here’s some of the GET Ready Resources I’ve put up to this point (more to come!!)

10 week SuperSTAR Success– Feb 1st thru April 10th

SSS Journal~ FREE VIP download

SSS Week 0 ~ Preparation +Extra info!!

Hump day for me is going well…

I did get up again this morning at 6, 2 days in a row…also it’s my 3rd day without any coffee!!  Doing great with that, feeling good too!
Eats yesterday were weird since I was in town half the day and couldn’t stand the thought of any fast food.

4 Eggs in coconut oil PF

Cucumber, carrot, banana and apple  (first apple and banana I’ve eaten in ages!) GCC

salmon and 1/2 avocado PPFG

green olives, big burger, pickles, mustard PPFG

bone broth 8 oz

Leg workout was good:

warm up bike
Conventional deadlift (haven’t done these in too long so went light)
95x10x2sets
Squat 45×10, 135×10, 155x8x3sets
Dead lifts (stiff and Romanian) 135x10x2sets
Knee extensions 4 sets, went heavier on last set 135#
lunges 65#x10x2sets

Side lunges- just bodyweight, I’ve found that I’ve been neglecting my side movements a ton, can barely do this!

The workout was not as long as i wanted it to be- needed to be done to cook burgers for family, plus energy was low and back was stiff, but it was good one

MICHELLE’S SSS starting thoughts…..

My SSS STARTING THOUGHTS questionnaire, Do your’s too!!

STARTING THOUGHTS:

Where are you in your journey?

Oh man, my journey seems long…My twins are almost 13, that means I’ve been done having babies for a long time. Thankfully for me it’s not about regaining my pre-pregancy body anymore, it’s about keeping my body from getting old and fat.  I’ve really struggled the past couple years actually.  Been trying many methods, medicines and yet come back to the “natural” cures.  I just had some new blood work done, wondering if it shows anything interesting??  I’ll keep pushing into the natural until I find out. I have been learning a ton about the gut, bone broth, fermentation, vagus nerve, brain/gut connection, gut hormones, etc…

What are your goals and aspirations?

My goal is to weigh 129 by April 10th, I also have the aspiration of feeling sexy, confident and energetic!  I want to fit into my summer clothes nicely this year!

Do you feel that you are fully committed to completing the 10 week challenge?

Yes, I am. I love the sense of accomplishing finishing a challenge gives and I love how much difference I can create in my body over that time.

Do you have any concerns?

I am concerned about family birthday month– which is FEB we have 3 bdays and it’s always so busy on top of the already busy time. I’m also concerned about the threat of getting sick again. I’ve had a rough patch with getting UTI’s the past 8 months and if I get over trained or I over-diet or over stressed those come on more easily. Plus when I get sick over and over again making progress is difficult!

What is your reason for doing this, your WHY?

My why is my health.  I want to be healthy vs. sickly– I feel like recently I’ve been more sickly than healthy– That trend has to stop!

Do you have a support group?

Yes, the best one in the world, TEAM BUFFMOTHER! Also, my husband…he’s on a kick to be more healthy too, so that helps a ton!

How are you going to stay focused and engaged for the entire 70 days?

Blogging daily, reading others blogs, commenting and also striving to LEARN MORE daily!  I’ll also be doing the monthly focuses in Team BuffMother NO FRUMP and FOODIE FEB to start!

Will you reward yourself if you hit certain goals along the way?

No plans on this, being happy when I look in the mirror will be my reward!

What other thoughts are in your head at the moment?

I’m ready, I’m also hoping the ladies who are also in this contest realize it’s more MENTAL than anything.  My body is capable of amazing things, but often my mind holds me back.  Time to tune up my MIND so I can tune up my body!!

(this is from page 26 of the SSS journal*)

Also, be sure to join in on our FEBRUARY TEAM BUFFMOTHER focus~ Foodie and NO Frump February

Fab Abs Day 0

Today is Day 0 in our “Fab Abs” challenge! During the Challenge EVERY DAY has a FAB ABS post, please follow along and comment on the posts for accountability.

This post contains a DIET for you…so that you can have OVERALL SUCCESS in addition to our ABS focus!

Here is more INFO and Instructions-

  • A quick link to each FAB AB challenge post is found on this page www.BuffMother.com/FabAbs   — take 1 day at a time please– read, do and comment daily PLUS, Please feel free to share the post.
  • Strive to apply the info to your day immediately! Try the exercises, think about your midsection, be focused on causing change, JUST Do it!!
  • This challenge encourages you to submit before and after pictures at the END of the challenge.  The photos should capture the area of focus– from your mid-chest to just below hips is about perfect.  A FRONT and SIDE photo are required you can choose any attire you’d like but strive to wear something that could show progress (for example; a bikini, sports bra and shorts, tight fitting tshirt/tank, etc…).  STARTING and ENDING shots should be in the same clothes, taken in the same location if possible and in similar lighting and angles.
  • this is a “Challenge” so there are no official Prizes or Winners however, anyone who has great success may be asked to be featured as a success story….those individuals will get prizes (a shirt? or set of books?)
  • I’ve put together a tentative “Calendar” of info for you that you. Please “print it” so you can stay engaged and ON TRACK!! It’s located HERE:   http://buffmother.com/wp-content/uploads/2015/08/FabAbsCalendar.pdf

 

As promised, here’s a STRICT diet to help you reveal your ABS!

“FAB ABS” Diet :

A lot of results can happen in just 28 days of working out but if you really want to get results you need to FOCUS on your diet also.  For this contest we will have a “Daily Diet Focus” and OVERALL “5&5+” Diet goal:

OVERALL “5&5+” Diet goal:

By “5&5+” I am referring to serving guidelines- let’s put are focus on what TO Eat in a day vs. What NOT to eat:

5 proteins servings daily
AND
5 Fruits and veggies

+Plus FAT = what ever FATS come with those proteins, fruits and veggies (meat fats, dressings, oils, butter, etc…)

Don’t go overboard with “extra fats” and be WISE about your food choices- but PLEASE enjoy your food and fats in moderation. They are good for you and needed for a healthy body! (FYI- this 5&5+ fits perfectly into my hormonal timing diet recommendations for buffing …more info on that is in my books)

Like I said-“FOCUS on what we CAN EAT vs. what we can’t- FOCUS on Solutions!!!”

***NOTES ABOUT CARB INTAKE***

5 fruits/Veggies is the goal- CARBS are in many fruits and many veggies

it’s up to you on how few carbs you get in by the selections you make-

In an optimal weight loss “buffing” style diet (the 5-3-3-3)- you’d want about 3 of the choices to be CARB based (like fruit or complex carb veggies like sweet potatoes, etc..) and the other 2 from greens

BUT PLEASE let’s keep this simple! If you focus on 5 Proteins &5 fruit/veggies + the accompanying Fats you will lose weight!

NOW a bit more housekeeping, I believe in beginning with the END in mind~

At the end of the Challenge please submit a “Fab Abs”  28  challenge Final to Michelle@BuffMother.com or on your www.TeamBuffMother.com blog titled “Fab Abs Entry for __________ (your first name and last initial)”

Name:
user name:

Height:

Starting weight:
Ending weight:

 

Starting waist relaxed:
Ending waist relaxed:

 

Starting waist sucked in:
Ending waist sucked in:

 

*Optional extra stats can be included like cycle day, caliper or body fat measurements.

PHOTOS~
Starting Front photo:
Ending front photo:

 

Starting side photo:
Ending side photo:

 

Thoughts about the contest~ a short essay about how the contest helped you, what your favorite info was and your progress during the 28 days:

 

Thanks and Let’s get FAB ABS!!

-Michelle

 

 

 

 

Birthday Success

Gracie’s 13th bday was a fun success. Her Aunt extended an invite to do a “SURPRISE” party at her house for her with a special guest of honor all the way from MN, Grandma Mary!

It was a difficult task to get Gracie to the event due to the fact she wanted to SHOP, lol!  But I prevailed and got her there for the lunch surprise!

 

The day ended up feeling very long for all of us– I couldn’t believe how exhausted I was by just 5 pm!

Anyhow, It was a day off for me.

Today, the fun continues as we still have b-day shopping to do today.

 

POA: a basic 3 days split with for a 6 days a week workout plan. I’m going to be adding in ABS daily and try to add in extra biking (fasted) in the mornings

Monday~Chest/Tris and run

Tues~ Legs

Wed~ Back/Sh/Biceps and run

Thurs~ off

Friday~Chest Tris and run

Sat~Leg

Sun~ Back/Sh/Biceps and run

 

I better get rollin’!! But be sure to join our give away!!

 

Free Giveaway!!! Win a full line of Gym Angel Supplements!!

#1 post an Angel theme picture
#2 tag 4 of your most “Angelic” friends
#3 tag me, Gym Angel, and use hash tag ‪#‎gymangel‬
3 winners will be announced on Friday!
Feel free to enter often (with unique tags)!!

This will be fun and full of HOLIDAY LOVE!

 

Love ya,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

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!

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

Couple of Videos

Just uploaded this video yesterday about “Causes and Cures for Belly Fat” #bellyfat #insulin #cortisol http://youtu.be/95dWZe9KwR4

Here’s a video of me squatting from yesterday

I had a really good workout day: 25 mins on the bike in the morning and then a leg workout at about 4pm
Warm up body-weight stuff
Dead lifts
95x10x2sets
Paired with laying side leg raises
20 reps each leg 2sets
Squats
My sets were 45×20 warm up, 135×10, 155×10 (seen here), 175×6, 155×10, 135×10
paired with weighted crunches on ball (15#DB)2sets
and some knee ups
then I did Bulgarians
holding 10# platesx10 reps; Holding 15#DB’s x10 reps
Plus did hip ups, knee extensions, around the wolds
More Dead LIfts
135x10x2 sets
1 more set laying side leg raises
Today is day 30 of our contest! amazing, just a dozen days to go…

So the “Date” with my son was a success! We went shopping and he got several shirts and 3 pairs of pants– unreal that he’s a size 32×34! Big little man!

We also went out to eat at TLC for our favorites Spicy Cesar salad and MR Smoked Sirloin- YUMMY! And his hair cut turned out really nice too!

AND I even got in a stellar workout after it. Ran hills, my best run of the month for sure and then lifted chest.

Bench

Tricep bench dips

lateral raises

knee ups

Some push ups

Saturday’s workout was 20 mins of bike this morning and a leg workout Sunday.

6 Daily Goals– that will be topics in my daily journal

  1. Cycle day- 3 feeling much better today!
  2. Weight- 132.0 today.  Nice to see it going back down…expecting an under 130 weigh in any day now!  I feel so much leaner, I’m getting excited to take measurements and my AFTER pics for the contest. 2 more weeks!!
  3. Sexy To do’s-  SEXY Saturday, so spending some extra time with DH is a must.  Also, I will get some more time OUTSIDE in today. That always makes me feel more sexy.
  4. Workout- bike and legs
  5. Meal POA- Salad for lunch; Chicken with sweet tater salad for Lupper; Pot roast for Supper
  6. Sexy Actions- I think I’ll paint my nails today! plus adding in make up will be a must. Extra HUGS and Kisses and kind words to HUBBY!

The topic of proper training and injury prevention is totally on my mind and our contest topic feature today:

6 to Sexy~ day 27: Fitness level, weight training and Injuries

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

Success BREEDS Success!

HI Ladies!!

I’m so excited to announce that we are going to embark on the 6 weeks to SEXY contests starting Sept 22nd!! Please join in, it is going to be a BLAST!!

We ran this same contest in the spring of 2013…It was a HUGE success then and I expect it again to be a success now. When something creates success, we should do do it again!! Success BREEDS Success!

Sign up HERE: http://www.teambuffmother.com/topic/6-weeks-to-sexy

With the theme of revisiting success I found this helpful post about the 6 E’s of Success~

I’m continually learning and striving to be better…I’ve also had the pleasure of being able to coach MANY other women towards their success.

Here are The 6 E’s for Success ~as I see them!

 

  1. Expect
  2. Educate
  3. Engage
  4. Empower
  5. Edify
  6. Encourage

Let me expand on them a bit for you~ The 6 E’s for Success

 

  1. Expect~ Prior to success happening in any area of our life we must set our EXPECTATIONS for success.  I expect that each and every person I encounter is on a journey toward success. They have untapped potential and they have a HUGE mission that they are destined to accomplish.  I believe in those expectations often more times than that person does. I expect excellence, I expect effort, I expect change, I expect blessing, I expect challenge (fire is needed to sharpen iron), I expect courageous behavior, I expect supernatural energy, etc… In order to succeed you must raise your EXPECTATIONS above a mediocre standard.  Shoot for the STARS! Just this week during my first deer hunting in 16 years my husband mentioned that we must go into each hunt with the “EXPECTATION” of seeing a huge buck. That mindset will carry over into our preparations, our actions during the hunt and ultimate lead to the success or failure of our experience.  EXPECT the Best~ and BELIEVE it’s possible for you to do the impossible!
  2. Educate- I believe we were made for continual learning.  Constantly striving increase your knowledge base especially about things that impact your life and your goals in life is God’s plan for us~ we have insane brains that need to be used!  I don’t expect everyone to have as much passion as I do for certain topics (fitness, diet, supplements, sports, etc&hellip, and so I take it upon myself to help EDUCATE others in an interesting yet uncomplicated manner. I am a teacher and love teaching others what I KNOW~ but you each of us need to embrace the truth that learning doesn’t happen by OSMOSIS.  It’s our responsibility to educate ourselves through reading, listening, observing, trying, doing and at times failing.  We can’t sit around and wait for someone else to do it for you…you need to be your own self advocate.  Education is not only book learning…it’s putting what you learn into action. Dig into every piece of knowledge you can about the topics that impact you and your goals. Learning takes TIME, effort and dedication; Be Patient with it, there is NO expert born overnight.  In the book “Outliers” by Malcom Gladwell, he spoke about the fact that 10,000 hours of TIME was needed for someone to become a master at something.  Don’t expect to be an expert overnight. But instead look to the help of “EXPERTS” to educate you…Strive to learn from the best!
  3. Engage- People are our greatest resource.  Engaging with others who are successful or at least passionate about similar goals is vital to success. You can learn tons about how they’ve found success, creative ideas for implementation of ideas, camaraderie (mutual trust and friendship among people who spend a lot of time together), motivation and healthy competition by ENGAGING with others.  God truly populated this earth and created us for relationship. ENGAGING with others exponentially increases synergy. Synergy is theenergy that we get from working with others towards common goals.  It rocks!  Together Everyone Accomplishes More! TEAM!
  4. Empower- This goes hand in hand with the first 3 e’s.  You will become EMPOWERED with the confidence, belief and knowledge about how to attain your goals from setting high expectations, educating yourself and by engaging with others who have accomplished similar goals.  Also, small successes lead to becoming empowered.  One good choice, One more discovery, one more confidence boost, one more day of having faith, etc…all build the power of your focus and EMPOWER you toward more success.  Other things also empower you…are your time with GOD.  God is the God of Power, believing that He’s got good blessings in store for you.  Believing in His Unconditional LOVE for you will allow you to operate in a new found confidence that is AMAZING!  Feeling secure in your mission on the earth and God’s plan for you to PROSPER is very empowering.   Empowerment also comes from ANGER…getting a “REVENGE” attitude at times causes us to really be stronger than we ever imagined.  RAW anger at your current status in life can help you feel the power you need to take action towards your goals.  Empowerment creates momentum in your life towards action.  Momentum can roll either direction– towards your goals or away…Get EMPOWERED with a momentum that brings success!!
  5. Edify-The most successful people in the world NEVER got there on their own.  Those who pretend to have attained greatness without the help of others are living a lie. To be a true success in anything you had others there to assist you.  Be sure to EDIFY their participation as you find success.  Edifying others is a hard skill to learn and often difficult because it takes effort, action and a selfless attitude.  Giving credit to others who help you, support you, enable you, encourage you, teach you and inspire you are vital to true success!  Edification of others shows that you are respectful and honorable…both qualities that attract others who want to help you become even more successful.  Edification is different than encouragement or even thankfulness.  It is an unsolicited public acknowledgement of others contributions to your success.

    Romans 14:19

    American Standard Version (ASV)

    19 So then let us follow after things which make for peace, and things whereby we may edify one another.

     

  6. Encourage-It’s no secret that I feel the BEST way to stay motivated and excited towards your own goals is to ENCOURAGE others towards theirs.  It’s magic how much accountability encouraging others creates within yourself.  I’ve been asked countless times on how I stay motivated to stay in shape year after year. Let me tell you one thing, It’s not that I get ENCOURAGED to keep at it more than the average person.  It is instead that I GIVE OUT way more encouragement to others than the average person.  Motivation comes from deep within our soul, the power of ENCOURAGING another toward similar goals makes us want to rise higher to be a shining example for them.  We glean from their excitement and their accomplishments towards their personal success.

I know I need to be continually reminded to PRACTICE these 6 E’s for Success!

I plan to keep this list at the forefront of my mind in 2014 and I plan to ACT out EACH of the 6 E’s on toward BIG SUCCESSES!!  I pray that you do too!! We can change the world for good!!

 

Your friend,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com