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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

Whacky Wednesday

Time to get a bit Whacky! I’m so sick of dealing with the UBER SERIOUS side of people. My solution is to get even more WHACKY than ever!!

Did ya’ll know that I’m kinda crazy?  I am a bit of a goofball and I love making fun of myself.  I just spent some time watching the “Swedish Chef” on YouTUBE! Love him!!

I would love to make a spoof video in his honor for my “BuffMother Meals”…I could even use my chickens?! http://youtu.be/B-OFXUaMIv8

 

By the way, I put up more info on the meals here:

http://buffmother.com/buffmeals/

 

This video I just a quick little blog I did over the weekend…

Okay, so last night turned out quite exciting here. I was in the middle of my workout when I heard a gun shot! Travis shot a BIG BOBCAT about 50 feet from our chicken coop! I think the cat was HUNGRY for a Chicken Dinner!

DH was so excited, it’s his first bobcat ever and it was very big and beautiful. Needless to say, my workout was over.

Anyhow, may have been for the best, I was very sore and tired from the past 3 days of workouts. I did manage to do some bench, some abs, and a few tricep dips.  I also did get in my 20 mins of biking in the morning.

Today, I’ll do a bit more upper body lifting with some boxing and I’ll get in a good solid run too.

Tia is home sick today with a very sore throat…so I’ll be making her some soup and praying she’ll recover quickly.

 

let’s remember to have some fun today, Joy, Laughter and HUMOR are supposed to be a part of life. Just take some time to get a little WHACKY!! it’s fun!!

Love ya’s,

Michelle

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

I love weights!

Today was a TIME WARP day, lol! I slept in this morning and ever since have been on the GO! GO! GO!! Still feeling pretty good for cycle day 23…still holding steady during my boosting at 132.2 even after a “FAILED” day of eating yesterday. Went out for lunch with hubby, had nachos at the game and then an ice cream cone afterwards?? WHAT was that about?? Anyhow today was a new day and I’ve done better!

 

Today’s SEXY POST….

I’m going to push into some ENERGIZERS this weekend. Maybe even get DH to go on a DATE with me?  He’s all about being on the farm now that hunting season is on so that may be harder than you’d think, lol!
I just completed my run of intervals that I did AFTER my chest/tricep lifting workout.  I didn’t get in my fasted bike this am, due to sleeping in, but I will tomorrow. Every day I don’t do it, I now regret it.  Maybe it’s becoming a habit?
Have I ever told you that I love weights? LOL!
So yesterday I used my new FitMark the Shield lunchbox www.fitmark.com– here’s a video about it and a pic of me after packing a lunch for my son.

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Time for Change Tuesday

Time for Change Tuesday~ What’s the thought process that you go through when you are making a change in your life?  What are your emotions and feelings?  Are you excited, scared, nervous, confused, confident? 

Change no matter what is stressful, but having friends who support you through the CHANGE makes the entire process much easier!  I love Change in my life…it keeps me on my toes and Challenges me to rise up and be my best!  My faith in God through change is what keeps me positive, confident and stress-free!  God is GOOD and wants the BEST for me!! I know that!! 

My yearning for change is crazy sometimes…I get bored way to easily~ A few years back we “moved” from Fargo to Dallas, Dallas to MN, MN to Fargo and Fargo to Arkansas.  All within a matter of 3 years!  That was too much change and CRAZY! 

Another example of crazy change is jumping from one failed diet plan to another…Back when I was “lost” to my HORMONES…I tried every diet under the sun!  Every month I’d start a program and 2 weeks later I’d fail!  The cycle continued until I CHANGED my apporach.  I found out that my HORMONES were the cause of my failure and all I needed to do to fix the probelm was to integrate them into my plan!  And that’s how Hormonal Timing was born!  I’ve STUCK to that plan for 6 years…and Have had NO DESIRE to change it!  When something WORKS and gives continual results why CHANGE??  There is NO REASON TO!

I would like to encourage you to change things in your life that arn’t working …but things that DO work, stick with them!  And when you are changing things up, stay plugged into friends and support who’ve successfully led the way.

My Chest/Tricep workout from yesterday was a bit less than I had hoped for and a bit more painful than expected, so I didn’t do any intervals and I am taking today off from my workouts, but NOT my diet!

Here is my running tally for today:
P- shake
C- cream and sugar in coffee

Have a great day!!

-Michelle

SuperSTARS Success Contestants are SUPER HEROs!!

Well, Day #1 of the contest was a BLAST!!  I couldn’t believe all the super excitement from the contestants!! THANKS!! In my mind 175 of you SuperSTARS Success Contestants are SUPER Heroes!! You know why? because you REFUSE to Give up and GIVE into the EVIL NEMESIS of life!!
You are All going to be SUPER BUFF, SUPER STARS!!

My day got away from me a bit (as it usually does on Monday)…so I already behind on my workouts for the week. Oh well, I WILL catch up~!

I wanted to be sure to post a reminder about the MINI-CHALLENGE info for this week:
Week #1 MINI CHALLENGE- take measurements, stats,
pictures, journal or blog your starting thoughts,
and begin with the end (SUCCESS) in mind.

I took my pics and stats last night~Here’s the stats:

However if you really want to see how ever aspect of your body changes over the contest~ Here are the Measurements and STATS I personally take:

Today’s Date:___9-14-09______ height:_____5-7________ weight:___126.5________ age:__34_____
Today’s cycle day-28

Please list the following measurements~
Bust (around breasts the biggest part):37
Chest- relaxed (just under armpits above breasts with arms down at your sides):34
Chest- flexed back and chest (just under armpits with arms down at your sides):36
Waist- relaxed (the smallest part):27
Waist-sucked in (the smallest part):25.5
Hips (the largest part of your butt):35
Shoulders (around the outside of your shoulders with your arms at sides):41.5
Biceps (relaxed at midpoint of upper arm):10
Biceps (flexed at midpoint of upper arm):11.5
Thigh-mid (about 8” above knee cap):19
Thigh- upper (about 12” above knee cap):20
Calf (about 7” below knee joint):13

Caliper measurements (*these are the ones I like to track on myself and use to calculate my body fat, for further info on body fat measurements here is a link www.linear-software.com/online.html)
*Tricep:4
*Thigh:6
*Iliac:3
Abdomen (I do this one for kicks, since I am an apple):8

Also, Be sure to look at the final entry form so
you know what you’ll need to submit in order
to be eligible to WIN~
SEE FINAL ENTRY FORM

Here’s to a SuperSTAR week #1!!
Your fellow competitor,
Michelle
p.s.
please consider some getting some extra
“support” by joining my video coaching site
FYI~ save 20% with the SEPTEMBER
coupon code: SSSBUFFSEPT
http://buffmother.com/videocoaching

Before I forget…

Before I forget….I need to blog my workout for today.

I got up and actually did fasted cardio The yay yippee guy 20 mins with 6 intervals of 1 min each in there on the Upright bike.
Then I ate a bit and went to the gym for a good chest, tri, bi and abs workout.

Warm up r-bike 7 mins
bench
45×15
20 push ups
95×10
115x10x2sets
115×6

2 sets Crunches on bench with feet on bar between

Laying down hammer press machine
90x8x2 sets

2 sets Knee ups on bench between sets

Incline Hammer press
90x10x2 sets
2 sets of Sit ups between sets

Dips
9

Incline flys
35’s x8

Tricep exetensions (skull crushers)
55×6
45×10

Cable flys
30x10x3 sets
pose down biceps between sets
30×10
40x10x2sets

Tricep push downs
95x10x2
bicep cable curls
60×15

10 min on elliptical

Then done…
Got home and posted my c-day 2 thru 6 vlogs and took my S2S pics, c-day 7 video and a bit more video….then we went to Wal-mart and bought a christmas tree– we got a pre-light one for $68 bucks~ we just finished putting it up without any decorations~ I’ll have to them out of the attic, plus buy some other ones…my decorating ability is very lacking~ so I basically let the kids do it. The snickering dog

Earlier today I got to talk to Lisa, she sounds like she’s having a blast!!!
Good to hear she finished GREAT!!

Off to bed, I am beat from all that cardio~ I am NOT used to it!!!

toodles,
Michelle

Alaska?

www.BuffMother.com

Alaska?…do any of you dream of living in Alaska?  I do…but only during the warmer months, lol!   I think it would be so beautiful and so quiet to have a vacation home/hunting cabin up there.  And actually some parts aren’t even as cold as where I lived in MN during my HS and College years, so the winter might not be tooooooo bad, lol!   I see Alaska as one of the last “untamed” regions of the USA.  It is wild and full of WILD animals, wild people who just want to be FREE and wild landscapes that are just waiting for man to discover!

Yesterday, the kids started VBS in the morning for this week…it is so GREAT- they LOVE it and I love it too!  So I got a ton done for work yesterday and got to the gym around four for my workout:
warm up r-bike 9min33 sec
chest press 3 sets
Ab machine 2 sets
chest flys 3 sets
tricep machine 3 sets

ran on treddy for a total of 27 mins and 3.8 miles~ so it was a good one!

Today’s plan is to work hard this am on some personal training plans and then lift with my legs this afternoon.
It is c-day 17 here and I’ve felt great the past 2 days.

Have a dreamy day!
-Michelle

Go, GO, go~

www.BuffMother.com

Today has been one of those GO, GO, GO days!!!  We had soccer, soccer awards, BB pictures, a quick run to McD’s for lunch, back to BB to drop Gunner for his game, then to the gym, then home, now to post quick…shower and GO again to buy I-phones!!!  Travis and decided to get them today!!! I am so pumped~ it will be my mother’s day present!

So real quick I am posting my workout~ I am boosting and on CEE and felt strong!! 

Warm up tanned while talking to my MOM
chest press 50×15, 70×15 warm up
Bench
45×25 warm up
95×10
115×6
125×5×2
115×10

Seated Calf raises
80×10×3

hanging knee ups
15×2sets

Hammer incline Isolateral press
90×10
110×5
90×8

Incline Flys
35’sx6×3

Roman chair knee ups
25×2sets

skull crushers
45×10
65×6×3

knee ups on bench
40, 25

Tricep push downs
80×10
95×10
110×8

shoulder rotations laying on side
8’sx10×3

tricep kick backs
12#x10×3

Bicep cable curls
60×15
70×10
80×10

My arms were PUMPED after this workout!!

Off to enjoy this beautiful day!!!
-M

Playing is FUN!

www.BuffMother.com

I like playing sports… but some how as a MOM it is not the norm.  Today at my DD soccer game I played catch with my son.  It was fun!!!  Have you ever wondered,  where on earth have all the female athletes gone?  I sure have!  Anyhow…
I plan to PLAY more now that my kids are 5+ years old; It is high TIME to enjoy some fun and games with them.

I’ve had a couple of good days of workouts:
Yesterday I ran little over 2 miles of intervals, then later that afternoon I did a leg workout.

Today, I did 20 mins on the r-bike, lifted upper body–
Bench
Tricep bench dips
Cybex lat pull downs
Bicep curls
Roman chair abs
then 20 more mins on the r-bike.
It was a good one!!

I am LOVING all the Relentless attitudes~ KEEP IT UP!!!!
And don’t forget to PLAY!!!
-Michelle

Flyin’ by Friday!!

www.BuffMother.com

Where in the world did today go???
I started the day with a “wake up” by my early rising daughter, GG…she was backpack on and all ready to go to school at 6:30 am!!!  I was like WHAT are you doing up so early?? It’s not time to get up even (we usually get up around 7 am).
THEN I proceeded to “pass out” until WAY to late~ 8:30!
So needless to say I started my day “behind”…

But really it was not a problem~ I got the kids to school a bit late, got some work done, pampered myself with a shower, bath, shave, exfoliation, teeth whitening and some good food.
Then I was off to get more pampering–my hair done!
It turned out great and from there headed to the gym–but OOPS! I forgot to pack any workout shorts, so instead I went tanning and picked up the dry cleaning and then exchanged cars before I headed to my nail appt.  AFter my nails, I almost skipped my workout–I was tired it was already 6:15 and I hadn’t eaten much at all…but I used my Truth Hammer “BuffMojo” and GOT IT DONE!!

I was a bit weak but here is how it went:
5 min warm up
Bench
45×10
95×10×3
paired with bench dips
10 reps x 3 sets

Icline hammer press
70×10×3 very focused on these
tricep extensions
40×10×3

Run intervals
warm up 4 mins
10mph for 1 min
20 seconds off on sides to slow down to 8 mph
Repeat for 5 intervals
cool down
a total of 15 mins

then home–
Then
100 lunges
CATS

while feeding the kiddos and myself and DH!
It was a good FAST day!
-M