Archives

Weekend News!

HI Ya’ll,

It’s a rainy day here in Arkansas…cool too, 54 is supposed to be the high. Very weird considering Thursday it was in the mid-80’s. That’s how it goes here though. You never know what the weather will be like one day to the next.

Anyhow, thought I’d share some updates with you:

 

#1- On November 11th I will be hosting my first game BuffMother’s Hot Holidays on www.DietBet.com; they have asked me to become one of their “celebrity” host…a very cool honor!

Be sure to check it out, it’s a great concept to PUT your MONEY where your Mouth is, You basically BET $30 that you can lose 4% of your body weight in 28 days and then follow along with the game striving to attain your goal. If you do lose the weight you get your money back, plus possibly more because all the winners SHARE the pot… and that works for extra motivation!!

 

I’ve also started a group on DietBet: you can join for free! Let’s be sure to REPRESENT Team BuffMother there! We are such an amazing FORCE of POSITIVITY!!

 

 

#2- Be sure to read and comment on today’s featured “SEXY” posts:

6 to Sexy~ day 20: Rest is SEXY

Romantic Movies = Sexy

 

#3- I uploaded this short video with 4 tips about revealing your SEXY ABS yesterday Please comment and share

 

#4- I am close to making the decision to develop an APP…Please let me know what kind of items you’d love to see featured on it. So far I’ll be including workouts, diet, some meal plans, access to the Rally Room, shopping options, an INTERACTION board where we can “talk” and a camera for you to upload progress pics, etc…  www.GrandApps.com is who will be developing it for me.

 

I have more “stuff” to talk about, but not quite the time yet to share. Loads of stuff going on to help us help more people!! Go Team BuffMother!!

 

I’m off to ride my bike then CLEAN– the “deal” I’m swinging with my DD’s is to clean for 3 hours then our reward will be to go to a MOVIE!

 

Should be good, have a SEXY SATURDAY!!

Love,

Michelle

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

most snow?

Ok, first off I am in shock! Woke up to the biggest snowfall of the year this morning~ INSANE!

IMG_6165IMG_6168

 

Yesterday I had a RECENT cardio record!! I’m so proud of myself for doing it!  I have a big time “hate” for aerobic training, but all the research I’ve been doing concerning my track training has inspired me to TRY to improve my VO2 max.  Anyhow~ I got in a total of 1 hour and 18 mins of cardio (although 10mins was walking–so I’m not sure it officially counts as my hr doesn’t get elevated much from just walking??)

IMG_6157

Today’s workout will be CHEST, TRIS and ABS + intervals on the BIKE.

Tomorrow I’m hoping the weather may clear up and snow melt enough for us (my kids and I) to visit the track in the afternoon??  If not tomorrow we will do it on Sunday!  I need to test out my quad/hip flexor a bit.  I’ve been babying it since I strained it 2.5 weeks ago.

 

I’m off to get my bills paid and work on paperwork– it’s so much fun I save it up for months to do all in one day, LOL!! Speaking of bills~ do you know how much it costs to buy shoes for a family of 6? Including 3 girls?

Here’s mine with their new shoes (although only 1 pair worked- the other 2 will have to be exchanged)

IMG_6160

 

Cycle day 20 today~ Weight 128 woke up well this morning; not hungry but forced myself to eat 3 eggs this morning, plan to drink a pot of coffee today–it’s one of those days! ; feel up to organizing–that’s totally hormonal for me ; I do have energy even after my big workout day yesterday!!

 

Have a super FRIDAY!!

Love,

Michelle

booty ~ shake that thing!

HI ladies!! We’ll we’ve made it through to THURSDAY and I’ve made it through to be “BUFFING” once again!! YAY!!  I had a very successful modified boosting– it was all about maintaining my weight and uppping the volume of my cardio. It went really well the first week of boosting– then the 2nd week was more of a struggle, YET I am here starting my buffing at 128#’s.  I expect that in the next week I’ll be down at my goal of 126 for VEGAS!! YAY!!

Fyi- I am still sore from my track workout- especially in the bottoms of my feet and quads/hip flexors.

 Yesterday’s workout was a good upper body day- I did 3 rounds of 7 mins on my upright bike through out the day.

pull ups 3sets x 7 reps

Bench press 95x10x3sets

Rows with my 40# KB 3 serts of 10 Incline flys 30’sx10

Dips- 1 set on bench the other 2 sets of 7 reps  regular dips (on my dip station)

I also did one round of this- it was posted by a BuffMother member Theresa of Omaha— she’s crazy and did this in a hotel in vegas last week.  All 10 rounds with little rest!

I did one round and told her to Give me 10 days, thenI should be able to complete the 10 rounds, lol– did 1 today!! It took 4 mins

I’m getting very excited for VEGAS!! the weather for our trip looks great!!

BIG NEWS!! our next contest will be a BOOTY CONTEST!   I’ll announce it and start promoting it as soon as we return from VEGAS!

right now finishing up the S2S contest results and VEGAS is enough for me to handle–but come May my booty is where my attention will be!!

It’s going to be 3 weeks long– start day may 6th- final day may 26th

Be sure to get your friends to join us!!

Here’s my workout proof pic from yesterday– with my friend “BuffBunny”…she hangs out in my gym!

554869_10152751818800055_1261173630_n

Let’s all be “BuffBunnies”–much better than the playboy bunny kind!

LOVE YOU~

Michelle

The Key to your Motivation is to Encourage others!

Do Over

Well this morning is a do over of yesterday. Somehow I put the orthodontist appt in my phone on the WRONG DAY!  the appts are today not yesterday…CRAZY!  We went to the store instead, looked at baby chickens and the got a Red Box movie: Sky Fall to watch. Holy cow, that movie was LONG!!

Anyhow, it’s a nice day here– looks to be the best weather we are going to have this week, so…we’ll head to the zoo after the ortho appts.

Be sure to read today’s contest post: S2S~ Day 16: Time for Change?

My workout last night was AWESOME! I feel it big time:

Warm up bike 11mins

push ups- perfect pushups 15repsx3 sets

Flat bench DB Flys- 30’s x10x3 sets

DB Lat Rows- 30x10x1set, 40x10x2sets

Bent over Rows- 95x10x3sets

Standing Shoulder press 45x10x3sets

Bicep Curls- 45x10x2sets

plus I threw in some plate raises and shrugs ABS in between sets: Sit ups Knee ups lower back rotations Standing hip rotations hip ups ab wheel

here’s my workout proof pic– I have a new boyfriend

Then I ran intervals outside did 2 min on; off intervals on mins 4,8,12,16

We also have my DD having a friend sleep over tonight, so it’ll be extra busy here today!

Hope your day is GREAT!!

Love, Michelle

  The Key to your Motivation is to Encourage others!

Shine in 49 Runner Up – Sarah Pacia

Name: Sarah Pacia of RI
Number of children and ages (it’s okay if you have 0): 2 boys ages 6 and 2
Age: 41

Why did you enter the “Shine in 49” contest by BuffMother? I entered because I want to win!   I am excited to be in a contest.  I also joined the contest because I know how great Michelle is at motivating me and how knowledgeable she is.  This contest also fell at the perfect time to get in shape for bikini weather.

What tactics did you use to stay focused and engaged for the entire 49 days? The mirror is a great tool!  The group on facebook also kept me going.  Every time I would hear about someone else’s great results it pushed me to try harder.  I felt so good working out and seeing results. I care about myself and want to feel good about me and my body.

How do you feel about your success? I feel good about my results.  My clothes fit better and I am confident in my workouts and in wearing shorts!

What obstacles did you have to overcome in order to attain your goals? I had to be flexible when finding a time to work out.  My husband is a firefighter and is gone at off hours and I have 2 young boys with no family nearby to help with childcare.  The gym I belong to does not provide childcare.  Another obstacle is I live in a house of white carb lovers but overtime the temptation of eating foods that go against my goals went away!  I also work in Boston part time and when I’m gone it’s for 12 hours a day.  Really, none of the obstacles slowed me down much, I had a goal in sight to get in the best shape I can over the 7 weeks.

What would you like to tell the world about BuffMother ? I’ve been telling anyone who I speak with about working out that I’m in the contest and how Michelle had 4 children in 4 years and won several competitions the following year.  I also tell them how she helps other moms and women get in shape online and offers so much help and support.

Can I have your permission to post your entry online? Yes

 STATS-

DATES taken-     Beginning 4/23/12     Ending date 6/9/12

Height: 5’7″
Weight: 140,135
Bust:33,32
Waist:28,27
Hips:40, 38

Today’s Date:_6/9/2012_______
height:______5’7″______ weight:___135________ age:_41______
Please list the following measurements:
Bust (around the biggest part, women only):33,  32
Chest (just under armpits with arms down at your sides):34, 34
Waist (the smallest part):28,  27
Hips (the largest part of your butt):40,  38
Shoulders (around the outside of your shoulders with your arms at sides):41.5, 42.5
Biceps (relaxed at midpoint of upper arm):10, 10.5
Thigh (8” above Knee cap): 22,  19.2
Thigh (12” above Knee cap):22.5,  21.5
Calf (7” below knee joint):11.5, 12

I lost 7.8 inches and 5 lbs during this contest!

Before and After Pictures


Correspondence:

6-9-12  Hi Michelle,

Thank you so much for holding this contest and providing such great and helpful information that I am going to continue to use towards my goal of being fit and in the best shape of my life!

I’m having a really hard time choosing 1 after photo so am attaching 1 before and 2 after…I’m sorry if that’s a bother!  I want to show you my back and my abs.  I love to do core exercise 🙂  I feel like it keeps me strong in my workouts and in every day life.  My true before and after picture if I had to choose would be the 2 pictures from behind.

You have done wonderful things for me including helping me feel good about myself and I can’t thank you enough!  Thanks again for giving me so much. I will continue to spread the word about buffmother!

Your friend,
Sarah

Howday!!! Final week prep videos!!! ~Shine in 49:Day 42

Hi, Howday, Hello!!

Sorry I’ve been a bit bad about posting my blog   I’ve been a tish under the weather and totally distracted by “SUMMER”! Getting used to the kids being home is quite and adjustment for all of us!

Anyhow, I’m excited that JUNE is here and that our final contest week is about to start!! whoohoo!! we are going to see some good final submissions!!

As promised I am posting a couple videos from my private video coaching area for you to watch regarding final week preparations for your final pictures.

The video correlates with my 10 week Super Star Success Journal but is very applicable to our 7th and Final week of the “Shine in 49” contest.

 

INTRO….This video has been moved, please look for it on  www.youtube.com/buffmother

 

OUTLINE….

If you’d like to get extra lean and mean for your photoshoot~ here is a basic photoshoot prep that I’ve used and recommended to many of my clients:

Photoshoot prep-

3 days out-

-Drink 1.5 gallons of water

-Cut your carbs to only 2.

-Eat very salty foods. And if you find this to be a problem, drink a couple of cups of chicken bullion. It is very important that you have a salt overload on this day

2 days out-

-Drink 1.5 gallons of water

-No carbs, protein veggies and fat only

-NO SALT

Put a coat of tanner on b4 bed- Loreal Sublime tanner with bronzer in it is the best!

1 day 1 out-

-Drink 1.5 gallons of water

-NO Workout

-No Carbs

-NO Salt

-No gas causing foods

-Take a water pill(diruex) B4 bed and

-no water after 8pm or so…time it so you have 12-16 hours without water prior to your shoot

-Put another coat of Tanner on

Photoshoot DAY!!

-No water or carbs until after the shoot

-Put another coat of tanner on

-Do your hair

-Over do your make up make sure you have some that will make your face a little tanner looking. What I use is a face bronzer, and 1 shade darker makeup for photoshoots. You may want to practice with this before hand.

Have fun!!

Bring music

(have a glass of wine)

Post photoshoot-

Drink a lot of water to rehydrate!!!

And be sure to eat a healthy meal.

 

MORE INFO About Photoshoot PREP~ check my You TUBE www.youtube.com/buffmother

*Each and every one of you who enters a final entry will get a free BuffMother! shirt!!! AND REMEMBER…each one of you CAN WIN this Contest~ BELIEVE IT!! Please participate and let’s enjoy the synergy of TEAM BuffMother! working together towards being your best!!! You can have the Buff Bikini Bod of your DREAMS :woohoo:

I also wanted to add that I’ll be putting up a photoshoot prep document tomorrow~ AND I wanted to remind you that everyone who writes up a final entry gets a SHIRT!! SOOOOOOO……..

PLEASE be sure to kick it in this week and “finish” out the contest, you will be glad you did!!!

Let’s hit this final week hard,

LOVE YA’s!!

-Michelle

 

Running SCARED!

The Warrior Dash is less than 6 weeks away and I’m Running SCARED!! Scared of the race KILLING me!  Literally I am SCARED of failing, feeling horrible in the race and dying of physical exhaustion, lol!!

I’ve been striving to get in my runs lately and feel like I am improving on them each time.  At this point I’ve been consistently hitting it 3x’s a week.  Last night I ran 6 hills despite being so tempted to skip it all together…I am very happy that I did it, but my body is EXHAUSTED from them and the upper body lifting workout I did before it yesterday afternoon.

The weather has been so amazing since Saturday– it’s so energizing!! the kids have been out exploring on our land– playing in the creek a bunch– catching all sorts of tad poles, crawfish and butterflies.  Here’s TIA with a really beautiful butterfly on her arm– simply amazing!!!

 

Anyhow- today I am in Bentonville at our old house–working on a BIG “to do” list that needs to be done so we can get finished with this move/leasing process.  I certainly hope that by mid April we’ll have it DONE!!

Gotta go for now~ I’ll check back in with you tonight after my workout!  Legs are on tap– if you want some inspiration for a leg workout, check out this old blog post of mine– http://blog.buffmother.com/206

7 days to Go!!

HEY!!
Just 7 days to go in our 21 day kick the habit contest!! That’s just ONE WEEK…
I know you can focus for 1 week~ WE GOT THIS!!

Today’s post:
http://therallyroom.com/node/51913

Hit it hard!! I’m watching you, lol!!
-Michelle

My plan for the week.. is to lift a bit heavier this week.
The last couple I have been doing sets of 10 now this week I am going to go to sets of around 6 reps.

Here it is:
Moday-
Workout at noon with dh…lift chest/tri’s and do intervals(most likely run)

Tues-
Workout:back/bi’s/shoulders intervals or spin class 🙂

Wed-
Workout:LEGS!! I love leg day. The goal is a sore butt and I will get one!

Thursday:
Run intervals outside and some sprints!!

Friday: Workout: Chest/tri’s and spin? or intervals on upright bike

Sat: PICTURES??? I never got my starting contest pictures done, I am way over due for a set of progress pics…the last ones were done in early Dec
Workout: Back/Bi/Shoulders and run outside

Sunday:Church…we will make it this week!!

I am so excited for the week!!
-Michelle

~~~~

7 Days to Go! “Top of the HOUR” to YA!!

BuffMother's picture

Sat, 2012/02/18 – 2:46pm — BuffMother

7 Days to Go!

Just one week– you and I can focus for 1 week…we can do it!!
Today’s task is simple– I want you to ask yourself this question at the top of every hour:
“What do I need to do right now to move towards breaking my habit?”

Here are some of how I expect to answer:

6:00am- Get my young and spry body out of bed!! GET UP!!!
7:00 am- Kiss my kids goodbye for the day…make sure they know I love them
8:00 am- Eat some eggs and then Clean my Kitchen
9:00 am- do my online time
10:00 am- eat a mid morning snack of an apple
11:00 am- prepare my errands for the day- post office trip, trip to dry cleaners, etc.
Noon- eat a healhty clean lunch like: romain/spinach salad with chicken, olives, tomoatoes, nuts and some ranch dressing
1:00pm- clean the kitchen up
And so on….

Use the top of each hour as a cue to keep asking yourself “what do I need to do right now”… to progress towards my short-term and LONG TERM Goals!

Workout ideas for today-

Beginner:
Lift Lower body Circuit

 

LOWER BODY
Squats
3 sets x15 reps
Calf raises
3×10
Stationary lunges
3X10
Romainian Dead lifts
3×15
Ball Leg Curls
3×10
Laying side leg lifts
3×20

Experienced:
Lift Back

 

BACK, BICEPS, SHOULDERS
Pull-ups (assisted)
3×8-10
Upright rows
3×8-10
Rows
3×6-8
DB Bicep curls
3×6-8
Lat pull downs
3×6-8
Bent over lateral raises
3×6-8
Standing DB W-Military
3xfailure
Crunches 3×15 slow
Barbell bicep curls
3×8-10
Knee Ups- to front and sides
Intervals-

Focus, Focus, Focus and Do what you need to DO!

-Michelle

~~~

It’s working!! top of the hour cues!!

BuffMother's picture

Mon, 2012/02/20 – 10:52am — BuffMother

The task for today is working “Use the top of each hour as a cue to keep asking yourself “what do I need to do right now”… to progress towards my short-term and LONG TERM Goals!”…I’m staying focused, keeping my kitchen clean and getting stuff done!

YAY!!

Yesterday was a great day off…I worked outside clearing some brush, burning some brush and found that my tulip bulbs that I planted last fall are sprouting.  I had planted them upside down and thought they wouldn’t work, but at least some of them found their way to the surface :garden:

The twins and I also practiced some softball…they are total beginners and it’ll be fun to see how they progress this season.  Gracie did really well at her try out, but the poor girl got hit in the shin with a grounder!  She’s convinced she does NOT want to play anymore, which is really too bad!!!

I missed my second leg workout last week, so that’s on tap for me and my workout buddy, Gunner, today!  Everyone is healthy here finally and I am feeling excited for the spring.  I can feel MARCH coming.

March 1 I’m headed to Keystone for a ski trip…I’m thinking I need to prep for that a bit this week.  I need to be sure I have clothes and a body that can endure the altitude, cold and crazy muscles involved. I’m also going to go tanning and get my hair done this week….I feel the need to primp a bit!

I spent a bit of time this morning looking at my last set of progress pictures.  They were on December 5th…it was a couple weeks after I had been sick for a month.

Here’s one of them:

I think I’m looking a bit leaner since then, but I do need to take a set of pictures to compare.  I’ll plan to do that this Saturday.

We’ll the TOP of the hour is coming again– time to refocus and stay productive!!

Have a super day!!

-Michelle

FINISH IT!! ~S6day33

Do you FINISH?  Would you consider yourself a finisher?  I would have to say that I AM~ most of the time… When I don’t finish something it’s because my heart is not in the project or I let my negative thoughts take over.  NOT FINISHING can become a bad habit…just like anything else.  I challenge you to challenge yourself and focus on FINISHING tasks and projects that you embark upon!  It will stretch you, make you grow, give you a sense of accomplishment,  and make you PROUD!!  You CAN do it!  Now is the time to FINISH!

I have Finishing on my mind because we are at the Finish of our 6 week Sizzlin’ in 6 contest….Just Just 10 Days left!!!….a little over a week left to get results that will show in my pictures and in my stats!  These next few days are also the FINISH of my Boosting Phase, YAY!! I plan to start buffing a bit early this month, my hormones are going to cooperate weather they want to or not!! I will finish the contest strong!!

Some of the things I am going to be staunch about during the finish of this contest are:

  • FASTED cardio!  i have not done much of this the past 2 years….just because I am in  a nice “comfort zone” with my body.  Well This buffing phase I don’t care about being comfortable…I want to see some fat loss!
  • Low-Low Carb diet…I am going to shoot for no more than 2 servings of Carbs a day.  The only way I am able to accomplish this is to go in with a NO CARB mindset.  I do that because carbs always “slip” in~ they are SNEAKY!
  • Smaller portion sizes- I typically have portions that are 25-30grams in size.  I’ll be shooting for 20g portions these next 2 weeks.
  • EXTRA Cardio- 20 mins EXTRA- 3 times a week and ONE LONG cardio day- 45-60 min session.

All of that combined with what i normally do WILL eliminate some fat off this body and I’ll be more ripped than I’ve been in quite a while!! I am ready to FINISH STRONG!!

Here are my workouts from the past 2 days:

Wed- Legs most exercises 3×10
Warm up elliptical
Leg Press
Squats
One leg at a time leg press
Smith Squats
Smith Lunges
Leg Extensions
Leg Curls

and some abs- not many…I was a bit tired this day~ cycle day 3 does that to me, plus I think I had some sinus issues.

Thurs-upper body- most exercises 3×10
warm up tanning- the gym got new a tanning bed!!
lat pulls- 1 set knee ups on roman chair between sets
pull ups
incline HS press- knee ups on bench between – 1 set
HS high lat pull- Standing knee ups- 2 sets
Bench
2 sets tricep bench dips- with plank finish

came home then ran hard intervals outside- 17mins total, but I PUSHED hard~ I am finally in good engouh shape to challenge my lungs…I am getting in shape man!!!  YAY!!

then I did 2 sets of perfect push ups, 2 sets of sit ups, some leg raises and stretching

Water is a little low…I think I’ll make myself some tea 🙂

Let’s FINISH strong!!!

-Michelle

Day 33: WORKOUTS as laid out on http://blog.buffmother.com/3931/s6day28/

Warm up- 6 minutes of cardio- any type… ease into it, prepare your body and mind for an effective workout.

Upper Body #2, ABS and Intervals
1- Lat Pull Downs– 3 sets of 10 (3×10)
…first set medium wt. warm up, second set heavier, heavier if needed ;
last set 10th rep should be close to failure

Between sets- ABS: Roman Chair Knee UPS- 2×20; Rest 1min

Soo…. For example:
Lat Pulls
Knee ups 20 reps
Rest 1min (up weights, stretch)
Lat Pulls
Knee ups 20 reps
Rest 1min (up weights, stretch)
Lat Pulls REST (clear weights)
Next exercise…

2- Seated Rows– 3×10
ABS: Ball Crunches- 2×15; Rest 1 min

3- Incline Flys- 3×10
ABS:
Standing High Knees- 2×20 each leg; REST 1 min

4-DB Shoulder Press– 3×10
ABS:
CATS(and DOGS)- 2x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each

5-Lateral Raises– 3×10; one arm at a time

ABS: Vacuums- 2 x 5: 10 second vacuums (10-20 sec rest between reps)

Then…
INTERVALS

“BuffMotherobics!”- any mode you like (running, swimming, biking, elliptical, jumprope, rowing, etc…)
20 minutes of “Even Minute” INTERVALS
Min 1-3: Warm up
Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes
Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
Min 16-20 cool down

Time Management March

“Time management MARCH!” will be my theme for the upcoming month.  Why you ask??  Well, I am in a tish of a funk today…I think it’s a combo of colder weather, a messy house and frustration with having too much work that needs to be done (namely TAXES) that I can’t seem to get it done!  Time is just flying by every day with “busy-ness” and before I know it another weekend is here.  I love weekends but really need more productive work days!  I need to focus on my time management for March!

The past 2 days were crazy busy- GO, GO, GO!!  I enjoyed yesterday so much, getting my hair lighter was so awesome! And then the girls had dance and the twin’s muscical production for school.  Tia and Layla were so cute!!  I could tell Tia was nervous, she even mentioned that in the afternoon’s production she was so nervous she got sweaty, lol!!  Layla on the other hand is a PERFORMER- Holy Cow!! that girl lights up on stage like no one I’ve ever known!!  I can’t wait to see her shine on stage more in the future.

So, yesterday I was strapped for time and skipped lifting legs (which I have not done since last Saturday) and I opted to run on the tready instead.  I warmed up with 15 mins on the R-bike and then hit the tready.  It was a decent run, my best in awhile- but I’d way rather run outside!  I went for 20 mins- 6 intervals @ 9mph, 2 @8mph- easy minutes at 6mph total distance- 2.35 average speed: 7.2mph cals  burned- 300

Today I met up with Emily (my photog) for our week #5 “workout with someone” challenge- We lifted upper body as a PUSH/PULL workout.  She may join my gym 🙂  That would be fun!!!

Time to go shower, clean and get ready for the kids to be home~

Have a great FRIDAY!!

-Michelle