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Just RUN June!

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

A few tips:

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

Let’s JUST RUN this JUNE!!

Check-in time and Week #4= NO DAIRY!!

SSS Week #4 Mini Challenge- NO Dairy

BE SURE TO Check in with your SSS progress here with a comment on this blog!!
How are you doing?
Are you staying on track?
Are you seeing results?
Have you participated in the  Mini-Challenges?

Let’s have a little interaction and conversation
about where your are at.  Please post a comment
here and we’ll “talk”~

And watch this video about our SSS contest~~ WEEK #4 Mini-Challenge NO DAIRY~~

Dairy is any product made from COW’s milk.
Now to this week: NO DAIRY!! totally DO-ABLE!!! let’s rock this week cheerleaders

Let’s shoot to eliminate it from our diets this week and just see what happens~

Life without dairy is very doable and actually not bad Wink

Be sure to share you thoughts and results on this challenge.
AND let me know if you have any questions,
Michelle

p.s. A couple pics  to help inspire you:

Belief quotes:

“The thing always happens that you really believe in; and the belief in a thing makes it happen.” -Frank Lloyd Wright

“One needs something to believe in, something for which one can have whole-hearted enthusiasm. One needs to feel that one’s life has meaning, that one is needed in this world.”
-Hannah Senesh

Fun Track Practice

Yesterday’s practice was very fun…we did our warm up, stretching and drills– we added BOUNDING to the list of drills.
Then we practiced our start 2x’s before running 2 FAST 100m dashes. After that we learned about the hurdles & did some drills with them. Next we practiced our LONG JUMPS…run fast, jump high to go far!! We finished with a real attempt at running over 6 hurdles, everyone, including myself made it over without CRASHING!

I also did a 30 min leg workout earlier in the day. Squats, Deads both at 155#’s and some knee extensions, but stuff and some abs of course

 

Today, I was TIRED!! Ended up not getting up at 7am…had to grab an extra little bit. Tomorrow though, I will be back on track for the 7 am wake up call.

I just now finished a little workout, biked for 10 mins, then did some back, shoulders biceps and abs in a circuit for another 16mins.

 

May 4= 55min

May 5= 60mins

May 6= 26 mins

 

Time to go eat…and I’ve been eating better the past 2 days, but have had a bit of wheat in a low carb tortilla– thinking my body didn’t like that today.

 

See you tomorrow!

-Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Man Men??

Who has watched the TV Series Mad Men?  Travis and I are addicted to it and have been watching it like crazy the past couple weeks.  It’s so interesting to think back to the 1960’s and realize how life was SOOOO very different. People were so “PRESENT”…fewer distractions and life was so much more simple. But at the same time the basics of ADVERTISING is still true. Copy writing is an art and finding a way to market is still very much worth money!  The internet and smart phones has certainly changed the way people do business over the past 2 years!!

 

Today, I awarded 10 winners of my YouTube “Energy Angel” pre-workout supplement give away. CONGRATS to the winners!!

If you weren’t a winner, be sure to get in on this BYGO special!

 

Other than that, I’ve been working hard on my BuffMeals.com business. I’m getting more and more excited about the business every day! I didn’t get a chance to do my “chef” pics yet, but will very soon!  I did put up a short video about pre- and post- workout eating.  Here’s that video:

 

 

 

The DietBet is going well, what do ya’ll think?  Should I commit to holding another one?  I like the extra motivation, but am not sure how well others are liking it?  Anyway, I do know this time of year is one of the toughest to get people inspired towards fitness, so it’s actually going well

 

We all want a hot holidays right??

My #1 tip to stay on track during this time of year is to CONTINUE to workout!!

be sure to get in 4 days of working out per week!~!!!!!~!!!

 

Yesterday’s Nostalgic November:

http://youtu.be/5RX7uTr3zXA

 

Guess what? I was a semi-professional football player…And I rocked it! http://youtu.be/F6V78SYnRbs

 

So, yesterday I made a plea on my BuffMother facebook page for help. I want more of a good productive following there instead of perverts. My solution was to make a plea for help….

 

Dear followers… I need your help!!
I need those of you who are UPSTANDING and KIND to let me know what info you’d like to see more on this page. I try to provide accountability by leading by example with my own workout proof pics. I try to provide helpful tips through blogs, videos and motivational quotes. I try to help endorse worthy products and people. I am truly here to HELP OTHERS…Let me know what I can do to help you! Please? thanks!!
-Michelle (BuffMother!)
— looking for things to do.
35,840 people reached

A million and 1 things

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

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

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

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

March and beyond goals

New MONTH, time to write about My goals and a few thoughts:

  1. First off~ I ‘ve posted in the forum are theme for March…it should be a fun good goal for us all!!  “KISS-ABLE March” Rally Room theme
  2. Start a track club here in town: I am working towards this right now. I have a long list of TO DO items and have to go to Tulsa on the 21-23 of March for a Level 1 coaching certification course.  I need to get registered by March 7th. Prior to that I really need to talk with the local Athletic Director, City Rec dept. and Track coaching staff about my plans just to be sure I am “allowed” to pursue the idea
  3. Learn and compete in a jujitsu meet sometime in the next year or 2:  this goal goes hand in hand with my love for MMA. About 4 years back, I started training some MMA in a women’s only class.  It was fun but that was when my BUTT/Sciatic flared up and got the worst it has ever been.  So I had to quit. Since then I’ve realized that kicking with my left leg is 100% off limits!  Thus, kickboxing is a not an option.  BUT the grappling/jujitsu part is a “safer” option.
  4. Continue on working towards my new years resolutions-MY TOP 4 New Year Resolutions/Goals!!
    1. Take more pictures and videos of my kids.  They are growing up too fast.  I must make an ON PURPOSE effort to capture them!
    2. Attack my Financial Goals, It’s my “Golden” year so this only makes sense
    3. Learn more about my Heritage.  I am on a quest to find out more about my family tree and my Scandinavian and German heritage.
    4. Attack some “scary” goals again!! I’ve gotten a bit conservative with my goals recently.  I expect that to change this year!
  5. Do a bit more modeling and acting.  I was invited to a casting for another movie last night…I couldn’t due to family obligations. However it did raise a curiosity in my head about the idea of doing more projects.  The current movie (which starts shooting again next Saturday) is taking more of my time that I had expected.  But the reality is that most roles would not be this time consuming or intense!  I would like to complete my updated resume/headshots by the end of April.
  6. Work on my business goals.  I have a few really amazing opportunities right now with BuffMother LLC and some potential partnerships.  I need to attack the BIG things.
  7. Work on my BODY goals.  I decided this week that part of my recent self-sabotage issues has been lack of a clear measurable goal.  I’ve changed my mindset about that this week and it’s working!  My goal is to be 128 by Sunday!

Seeing all this written down is a bit overwhelming!  I have lots to do and need to manage/leverage my time more efficiently!  I guess that needs to be another goal of mine….

 

Maybe if I get really “KISS-Able” this month I can lure a bunch of Minions to do my work for me, lol!!

 

Time to go…this afternoon my niece has a baby shower, the first GRANDBABY for my SIL and the first GREAT GRAND BABY in our family…So it’s a BIG TIME celebration!! The perfect time to give out some kisses!! and be KISS-ABLE!!

 

Love ya’s,

Michelle

 

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

“Get Buff”- Day 26

“Get Buff”- Day 26

We have a Killer day in store for us!!!

Workout:

 

Day #26
“Others day”
Chest:
Incline flys
4×10
Legs:
Dead lifts
4×10
Lunges
4×10
Back:
Seated row
4×10
ABS:
Ball crunches
4×25
REST between sets= 2mins-feel free to stertch and do abs between sets!

Today’s Diet Focus:

No Bread

Bread is a sneaky way for carbs to come into your diet.  If you focus on NO BREAD, you’ll open up a world full of new food possibilities. The goal of this diet focus is to make you aware of that there are MANY other great carb choices besides bread to choose from.  FRUIT, Veggies, Rice, Beans, Sweet Potatoes, etc…

Using lettuce in place of bread is another great option~

Bread is most often made from wheat and wheat can cause stomach irritation for some people- “GLUTEN” is a substance that is rough and can “scratch” the insides of our digestive track- sometimes it leads to stomach aches, gas,  IBS or even digestive diseases.  If you are someone who sufferers from bloating, constipation, gas, etc… Limiting gluten intake may help your body be HAPPY.

Are you wondering what is considered bread??

Honestly I want you to choose your own definition but in general terms~

Bread= any baked grain product made with yeast (yeast is another thing that can cause an unhealthy physical reaction in women especially)

REMEMBER! Don’t get too technical…

Just KISS (Keep It Simple Sweetheart)!!!

Your friend,

Michelle

 

“Get Buff”- Day 16

“Get Buff”- Day 16

We have a Killer day in store for us!!!

Workout:

Day #16
“Others day”
Chest:
Incline flys
4×10
Legs:
Dead lifts
4×10
Lunges
4×10
Back:
Seated row
4×10
ABS:
Ball crunches
4×25
REST between sets= 2mins-feel free to stertch and do abs between sets!

Today’s Diet Focus:

No Bread

Bread is a sneaky way for carbs to come into your diet.  If you focus on NO BREAD, you’ll open up a world full of new food possibilities. The goal of this diet focus is to make you aware of that there are MANY other great carb choices besides bread to choose from.  FRUIT, Veggies, Rice, Beans, Sweet Potatoes, etc…

Using lettuce in place of bread is another great option~

Bread is most often made from wheat and wheat can cause stomach irritation for some people- “GLUTEN” is a substance that is rough and can “scratch” the insides of our digestive track- sometimes it leads to IBS or other digestive issues.  If you are someone who sufferers from bloating, constipation, gas, etc… Limiting gluten intake may help your body be HAPPY.

Are you wondering what is considered bread??

Honestly I want you to choose your own definition but in general terms~

Bread= any baked grain product made with yeast (yeast is another thing that can cause an unhealthy physical reaction in women especially)

REMEMBER! Don’t get too technical…

Just KISS (Keep It Simple Sweetheart)!!!

Your friend,

Michelle

“Get Buff”- Day 6

“Get Buff”- Day 6

We have a Killer day in store for us!!!

Just one more day and we’ll be a WEEK into it!!

Have you made progress?? Please share how your first week went with us in by commenting below~!

Workout:

Day #6
“Others day”
Chest:
Incline flys
4×10
Legs:
Dead lifts
4×10
Lunges
4×10
Back:
Seated row
4×10
ABS:
Ball crunches
4×25
REST between sets= 2mins-feel free to stertch and do abs between sets!

Today’s Diet Focus:

No Bread

Bread is a sneaky way for carbs to come into your diet.  If you focus on NO BREAD, you’ll open up a world full of new food possibilities. The goal of this diet focus is to make you aware of that there are MANY other great carb choices besides bread to choose from.  FRUIT, Veggies, Rice, Beans, Sweet Potatoes, etc…

Using lettuce in place of bread is another great option~

Bread is most often made from wheat and wheat can cause stomach irritation for some people- “GLUTEN” is a substance that is rough and can “scratch” the insides of our digestive track- sometimes it leads to IBS or other digestive issues.  If you are someone who sufferers from bloating, constipation, gas, etc… Limiting gluten intake may help your body be HAPPY.

Are you wondering what is considered bread??

Honestly I want you to choose your own definition but in general terms~

Bread= any baked grain product made with yeast (yeast is another thing that can cause an unhealthy physical reaction in women especially)

REMEMBER! Don’t get too technical…

Just KISS (Keep It Simple Sweetheart)!!!

Your friend,

Michelle

“Get Buff”- Day 4

30 days “Get Buff”- Day 4

Workout:

Day #4
Sprints!
Run 10 mins
2*x100m sprints
run 4 mins

Time between Sprints= full recovery  2-5 mins
*each time we sprint we’ll add more reps to the workout…if you are truly pushing hard, you’ll get really sore from just 2.  If you’ve already been using sprints in your workouts, you can do more than 2 🙂

Sprints EXAMPLE-

Then last evening,  I had a good run~

I ran 2 times around my block- about a 10 min run (.7mi each block)
rested (walked) for 1.5 mins
Sprinted 100m- fire hydrant to fire hydrant on the street in front of my house
rested (walked) for 2 mins- walked back to starting place
Sprinted 100m
rested (walked) for 2 mins

As an extra I ran 1 more time around the block (5mins)

Here’s a video on how to sprint for you-

 

Today’s Diet focus:

No dairy

 

Hope you are on track to get results…30 days isn’t a long time so be sure to make every day count. Focus, Focus, Focus!!

-Michelle