Archives

Seek and you will find

I have been SEEKING this year.

Matthew 7:7-8: Ask, and it shall be given you; seek, and ye shall find; knock, and it shall be opened unto you: 8 For every one that asketh receiveth; and he that seeketh findeth; and to him that knocketh it shall be opened.

Looking, thinking, digging deep, praying and truly SEEKING to find what road to take next in my journey.  At this point I have found 2 things-

#1 I need to leave behind some of the old in order to make room for the new
#2 I need to make my life a bit more private by limiting and adjusting my social media

I’ll keep pushing into SEEKING as I am still looking, but at least I can take action on somethings until then.

Workouts this week have been:
Monday: Back, shoulders and some legs @gym +Stretch and Slip-drill Abs
Tuesday: Hills + sprints run outside +Stretch and Bulgarians
Today is Legs!! YAY!! and Shoulder Press

 

HAVE YOU been doing our JUMPSTART CHALLENGE exercises?? I post them daily on social media, just jump in and do them with us!! Also, please comment that you did it when complete.

I have been cleaning all afternoon.  Got my office clean, the entryway floor mopped, and the Christmas tree down!! I have to finish with the workout room.  It need to keep it clean for my clients.  If you would like to train with me here’s more info http://buffmother.com/shop/personal-training/

Life is looking up!
Have a great HUMP DAY!

Love, Michelle

“Get Buff”- Day 25

“Get Buff”- Day 25

Wowie, just 6 days left until our 30 day contest is over…believe it or not what you do these next 5 days has a GREAT impact on your results.  Keep it tight and stay focused!!

 

Workout:

 

Day #25
Rest day
Or
long
steady
cardio
30-60
min.

If you missed any of the cardio or sprinting workouts from past days today would be a perfect day make up that workout~!! If you ever miss a day of workouts- SHIFTING your workouts a day forward is better than SKIPPING them entirely.

Your body needs RECOVERY days to stay healthy, grow new muscles and work optimally.  It’s very key to PACE yourself and incorporate REST DAYS into your workout program for your physical and mental success!

Today’s Diet focus:

Try new food or recipe- Variety is key to diet success!

Don’t forget your hiney!

I’ll post my full blog later, but I wanted to share today’s contest link with you~
The HAM workout correlates with the workout program I put in the forum on day #7.  Please download that if you have not yet.
We are nearing the halfway point in this 3 week contest– do you feel you’ve made any progress on your HINEY?!
Day 8 was a Summary of our previous week, and info about the 2 week plan.

As we go through the next 2 weeks I’ll post the day’s suggested workout. I’ll also be posting “HOW TO DO” the sandwich butt routines.

Today’s workout:

Lift Lower
Body
  1. Squats- 4×10
  2. Dead Lifts- 4×10
  3. Lunges -4×10
And
ABS
between all
sets!
Tips:
  • Challenge yourself to lift heavy enough to where by each 8-10 rep you feel like you may not be able to complete the move.
  • Take time between sets to recover- it is NOT a race!
  • Be sure to do each move very deliberately focused on your BUTT!
  • For single leg moves (lunges) be sure to alternate starting legs and in Dead lifts alternate hand position if you are using an over-under grip.
keep working it!!
-Michelle

Go Time!

Okay ladies, it’s GO TIME for me…, prep for VEGAS PLUS, lots to do in LIFE!

We (my kids and I) plan to hit the track this afternoon for a good workout

 

Today’s Journal items:

6 Daily Goals– My sexy mindset

  1. cycle day- 7, I feel good~  I have good energy, a decent mood, I feel happy and healthy overall.  I feel like taking a day off workouts yesterday was a smart move
  2. weight- 127.0… great considering I ate salty chili last night prior to bed and that I had a day off workouts yesterday. I can tell I’ll need to start eating a bit more to sustain my track workouts.  I’ll start that AFTER VEGAS, lol!!
  3. To do’s- finish workout program for a client, get bunny food and clean cage, get in some good OUTSIDE time, Do a track workout with the kids!
  4. Workout- Track workout– some long some short– I’ll do a couple 400’s then I’ll focus on running 4-5x 100’s with the kids.  Believe it or not I’m still a bit sore in my feet from Monday– crazy!
  5. Meal POA- M1 done- protein powder+spinach in pineapple coconut water M2: tuna salad with tuna, 1 hb egg, salad dressing, sweet pickle relish and 1/4 c. cooked quona mixed M3: ?  M4: cooking a roast in oven with sweet taters, onions and carrots
  6. Sexy Actions-  get dolled up for the FIGHTS tonight~ They are free on FOX if you are interested!  I’ll wear a bit of extra make up, put on perfume and earrings.  Smile at, touch and flirt with the hubby

Poke in the booty…bikini day 2

HI Ladies!! Today I am up and at ’em early. I’m expecting a VERY productive, VICTORIOUS day!!

My neck and shoulder are feeling much more NORMAL.  I am not 100% but well on my way!

 

Today’s contest post contains some fun thoughts about regaining your sexy mojo~ be sure to share some of your ideas!

S2S~ Day 31: Sexy MOJO

 

Also, We have our CHAT TODAY!!

11:00 AM Central Standard Time

 

Yesterday, I was at a loss for what to do…I wanted to workout, but didn’t feel ready to do an upper body workout– so I just did intervals + extra cardio

20 mins of Running intervals + 10 extra minutes of running then 10 mins on the Elliptical alternating going forward and backward; 40 mins total

 

I thought this was funny~ Poked myself in the booty on day 2 of or sexy bikini challenge:

603936_10152708021550055_1660391646_n

 

Ladies…as you go through your day today I urge you to remember~ WE are VICTORIOUS! What’s a VICTORY you’ve had already today?

I know for me, I’ve already taken my NO2 Supplement, Scanned some pictures for my kids, I did the dishes and I spent time promoting my business.

 

My plan is to ATTACK~! the day with my truth hammer- “I am Victorious!!!!” I have a short but powerful list of To Do’s today:

1- devotion/prayer time with God 2- work on organizing for my taxes 3- complete at least 1 workout program for clients 4- workout- Back, Shoulders, ABS

 

Let’s be VICTORIOUS today!!

Love, Michelle

P.S.

I’m putting this here for a personal reminder to myself (taken from

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!!

 

ALSO~ I keep forgetting to do my journal–

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

  1. Cycle day– yesterday was day 17 and today was day 18– i feel good- confident, nice energy, waking up well in the morning.  I still feel like I am buffing– so that’s nice because I am (until tomorrow!)
  2. Weight–yesteday I was 128. Today I am 130…BUT I expected that– I had a high salt evening last night.  I sweated so much during my workout that I felt like I needed salt so BADLY.  I drank some hot water with 2 bullion cubes in it- YUM! and I also drank some pickle juice and ate a BIG pickle just before bed (get your mind out of the gutter!! it was an actual pickle!).
  3. Sexy To do’s- I am to put on a pair of heels as I walk around my house today.  It makes me feel sexy, plus I need to condition my body to wear heels again.
  4. Workout– 20 mins fasted bike- then later: Back, Shoulders, Biceps
  5. Meal POA– proteins and greens. I’m really hungry for and omlete and tuna today– those will be on the menu for sure!
  6. Sexy Actions–I am going to send some flirty texts to Travis today

The Key to your Motivation is to Encourage others!

www.BuffMother.com

"Thin in 30"- Day 15

“Thin in 30”- Day 15

CONGRATS!! today is our HALFWAY POINT!!  And guess what- MY plan is to take a set of fresh STAT and pictures to see what I’ve been able to change already!!  If you’ve been working hard~ I’d suggest you do the same!! It’s a great way to keep focused!!

Workout:

Day #15
Rest day
 
Or 
long 
steady
cardio
30-60
min.

If you missed any of the cardio or sprinting workouts from past days today would be a perfect day make up that workout~!! If you ever miss a day of workouts- SHIFTING your workouts a day forward is better than SKIPPING them entirely.
30 days isn’t a long time, but BURN OUT can happen fast- It’s very key to PACE yourself and incorporate REST DAYS into your workout program for your physical and mental success!
 

Today’s Diet focus:

Try new food or recipe- Variety is key to diet success!

The Rally Room has a GREAT Recipe section– check out some of the great ones listed and PLEASE add yours!!!

AND….please comment with ideas of NEW foods, what you tried for your food, and with any other questions, tips, or thoughts!

"Thin in 30"- Day 5

“Thin in 30”- Day 5

Workout:

Day #5
Rest day
 
Or 
long 
steady
cardio
30-60
min.

If you missed any of the workouts from days 1-4 today would be a perfect day make up that workout~!! If you ever miss a day of workouts- SHIFTING your workouts a day forward is better than SKIPPING them entirely.
30 days isn’t a long time, but BURN OUT can happen fast- It’s very key to PACE yourself and incorporate REST DAYS into your workout program for your physical and mental success!
 

Today’s Diet focus:

Try new food or recipe- Variety is key to diet success!

The Rally Room has a GREAT Recipe section– check out some of the great ones listed and PLEASE add yours!!!

AND….please comment with ideas of NEW foods, what you tried for your food, and with any other questions, tips, or thoughts!

"Thin in 30"- Day 1

“Thin in 30”- Day 1

BY the WAY…if you missed the official contest “sign up” go here:
http://blog.buffmother.com/4031/thin-in-30-contest

The workout program** I’ve designed for our contest is very different from what I normally use in my own fitness program and in training the majority of my clients. This program is a  Full Body training routine! Every workout program has it’s advantages and I believe NOW is a great time for a FULL BODY plan! It’ll provide us some fun, FAST results!

For those of you new to fitness- a “FULL BODY” workout routine simply means that each time you lift weights you address your full body- so you will do exercises for your upper body and lower body all in the same workout.

Personally,  I am at a good point with my fitness MOJO, but I am greedy– I’d like some MORE MOJO!!  Snicker

Over the summer- I’ve been struggling to get in my gym workouts with the chaos of the kids being home and my preference to “play”- I would rather play tennis or go run sprints, than workout in the gym.  In order to find some MOJO for me and my fellow TEAMMATES!!  I put  together a routine that will “shake up” our lifting routine, help us get back into lifting again, give us new insights, allow for muscle gain, and get us some FAST weight loss results!

** You are FREE to follow whatever workout routine you desire during the 30 days, this workout plan is for those who want to try it and those who don’t already have a plan to follow**

Workout:

Workout # DAY #1
“Basics”DAY
Exercises: Chest:
Bench
4sets of x10 reps
Legs:
Squats
4×10
Back:
Pull ups
2xfailure
ABS:
Knee ups
4×25
Crunches
2×15
Rest between sets 1-2 mins between sets

 

Substitutions:

Bench: Push ups, wall push ups, DB Press, Chest press

Squats: Body weight squats, Band Squats, Dumbell Squats, Leg Press, Lunges

Pull ups: Band over hook pull downs, Pull downs, inverted/supine pull ups, DB rows, etc…..

 

Some video links-

http://buffmother.com/video

ATTACHED below this post you will find a downloadable PDF with the first 7 days of workouts

EXAMPLE ACTUAL WORKOUT~
Lifting~ “Basics” DAY#1- full body

Chest:
warm up- push ups 12 reps
Bench
45#x15 (warm up)
95#x 10 x 2sets
115# x 9 x2sets

Legs:
Squats
45×15 (warm up)
95×10
135x3x10

Back:
Pull ups 10, 8

ABS:
Knee ups
4×25 (set 1 after bench, set 2 after squats, set 3 after set 1 of pull ups, set 4 affter pull ups)
Crunches
2×15 (set 1 after set 1 of pull ups, set 2 affter pull ups)

Extras:
play with kids- various activity
Hip lifts, rotation, boxing drills, stationary lunges with butt out, hip thrust, stretching, knee extensions (light- 2sets)- all between lifting sets
Went up to Kingswood Park in Bella vista so the kids could play at the GREAT park there in the shade while DH and I hit TENNIS!  FUN!! We were there for close to 2 hours

 

“Thin in 30” CONTEST Diet :

A lot of results can happen in just 30 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) chef

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!

Today’s Diet Focus:

Drink more WATER! Strive for at least 1 gallon a day~ You need water to keep your body hydrated, kidnesy working properly, flush the toxins and fat out of your system.  Also be aware that you need more water to digest protein than any other type of food…so as you up your protein intake you need to up your water intake.

~~~~~~~~~~~~~~~

Let’s get after it and keep our focus!! Consistency is key!!!

Your friend,
Michelle

p.s. Be sure to DOWNLOAD the attached PDF containing all of  week #1’s workouts.

Thin in 30-week 1

"All Star" Teresa Williams of TX

“All Star” Teresa Williams of TX

Teresa is has has a huge impact on me over the past 5 years.  Her determination and vision have inspired me time and time again.  She BELIEVED she could be Buff~ and guess what happened?? She attained her goal!   Her hard work and determination to succeed is so fun to see…I am very blessed to have her in my life!  Each day I get to witness her learning more, loving life more, and sharing more of herself with others.  She is impacting lives on a daily basis!!  It is fun to see how success is contagious~ Teresa,  YOU my friend are an All-Star for SURE!! Love you! – Michelle

“HI!! I’m Teresa!!

I am BUFF!! I am  50!!
…and I’m not finished yet!!

I am married to the most wonderful man in the world. He has always supported everything I do.
He has given me the strength to become the best I can. I have the 3 best kids in the world. I am just proud of them.

I stumbled across the website of Buffmother.com.  I think my positive vibes connected me to the Buffmother website.  There appeared this beautiful, buff women who was also a Mom.  At that time I was  a 46 year old mother of 3 and I wanted what was right in front of me.  So, I began reading the Buffmother website and blogs everyday. I emailed  and she Michelle set up a workout program for me.
I couldn’t have achieved my success this far without the “Buffmother” website, the Rally Room”, my cool Buffmother tank!!”

PLEASE follow here blog  http://buffat50.blogspot.com

More about Teresa http://www.buffmother.com/teresa-of-tx.html

Download her Success Story PDF here~ Teresa Williams All Star!!

SX70- Phase 3 and 4 workout Plans!

Sexy in 70- Phase 3 and 4- the next 4 weeks!!
(week 5, 6, 7,8)

The 3 day split-

Over first 4 weeks of our contest you have been following a  workout program that is considered a 2 day split.  A 2 day split means that it takes you 2 days to workout your entire body.  Therefore, a 3 day split then means you graduate to taking 3 lifting days to workout your entire body. Did you get that- YOU’ve now graduated to the “next level” of training!!

In my opinion the 3 day split is the BEST SPLIT EVER!  It’s my “mainstay” way of splitting up my body for the most effective efficient workout plan on the planet, lol! (Can you tell I am biased 🙂 ) It correlates perfectly with my emphasis on lifting with your BIG muscles and the fact MUSCLE BURNS FAT !!   I can lift as few as 3 and as many as 6 days a week… so it’s very flexible!

3 day split basics:

  1. Legs
  2. Back/Shoulders/Biceps
  3. Chest/Tri….then REPEAT

+ABS do some every workout

+ intervals on upper body days after lifting or no-lifting days, plus the option to add some extra for fun (HA! FUN!!)

Phase 3 &4

3day split

5liftingdays- back emphasis*

3-4 intervals

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 5, 6, 7, 8

May 3rd-30th

Lift Lower Body

ABS

Lift Back, Shoulders and Biceps

Intervals

ABS

Off or Intervals

ABS

Lift Chest/Tri’s Intervals Lift Lower Body

ABS

Lift Back, Shoulders and Biceps

Intervals

ABS

Off or

ABS

*I’ve added a back emphasis because most women are VERY lacking in there back muscles. “Don’t forget them back there”

NOW for the Hormonal Timing  VARIATIONS!!

Be sure to integrate your hormonal component for maximum results and CONSISTENCY!!  use the B/B calendar on www.buffmother.com to figure your days and if you have no clue what I am talking about PLEASE- GET MY BOOK ASAP! “Hormonal Timing by BuffMother!”

AND Remember:

Challenge =CHANGE!!

~~~~~

Boosting pace- PURPLE DAYS

  • Take Wednesday and Sunday virtually off- if you are doing “every day in may”- be sure to do at least 11 mins of a “workout”
  • Take more time between your sets of each exercise- think Full Recovery around 2 mins rest- STRETCH between sets
  • Lift as a pyramid of 4 sets: 10, 8, 6, 10
  • Be sure to rest a bit more and eat a bit more- but don’t make excuses!

Buffing pace- PINK DAYS

  • Workout 6 days a week- if you are doing “every day in may”- be sure to do at least 11 mins of a “workout”
    Keep moving during your workout- keep heart rate up- break a sweat- take 45 to 60 seconds between sets
  • ABS or Jumprope or drills between sets
  • Lift in a basic 3-4 sets of 10 type structure
    Add in some fasted cardio up to 3 times a week for 20-30mins per session

AND just to be extra nice I’ve included 2 versions of the workouts- one for AT HOME and the other for AT GYM

AT Home Version:

Exercise DATE
Chest day
DB Press lbs.
reps.
Incline Flys lbs.
reps.
Push ups lbs.
reps.
DB laying Tricep Extensions lbs.
reps.
Tricep Kickbacks lbs.
reps.
Back day
Pull ups- lats lbs.
reps.
DB Lat Pulls lbs.
reps.
Rows-rhomboids lbs.
reps.
Military Press-shoulders lbs.
reps.
Front Raises lbs.
reps.
Bicep dumbell Curls lbs.
reps.
Leg  day
DB Squats lbs.
reps.
Dead Lifts lbs.
reps.
Butt Squats- legs wide squeeze butt hard lbs.
reps.
Stationary lunges lbs.
reps.
Ball Leg Curls- one leg at a time lbs.
reps.
Walking Lunges lbs.
2×15 –butt focus reps.
Calf Raises lbs.
reps.
+ABS and intervals:

AT GYM Version:

Exercise DATE
chest day
Bench Press or Chest Press lbs.
reps.
Incline Chest Press lbs.
reps.
Cable Flys or Incline Flys lbs.
reps.
Chest Dips or push ups lbs.
reps.
Barbell Tricep Extensions lbs.
reps.
Kick backs lbs.
reps.
BACK day
Pull ups lbs.
reps.
Lat Pulls lbs.
reps.
seated rows lbs.
reps.
Alternate Back machine- lats lbs.
reps.
Military Press or Dumbell Press lbs.
reps.
Upright rows lbs.
reps.
Barbell Bicep Curls lbs.
reps.
Dumbell Hammer Curls lbs.
reps.
Leg Day
Squats lbs.
reps.
Leg Press lbs.
reps.
Butt Squats on smith lbs.
reps.
Smith lunges lbs.
reps
Knee Extensions lbs.
reps.
Leg Curls lbs.
reps.
Walking Lunges lbs.
reps.
Calf Raises lbs.
reps.
Lower Back Extensions lbs.
reps.
+ABS and intervals