September 2015 rally room posts

positive body affirmations

Hi Ya!! September 1…oh fun, fall is upon us!! Are you ready for “pumpkin spice” everything?? HA!


Been thinking a lot about how I’ve been talking/thinking bad about my body…What are your favorite Positive body affirmations??


Here’s a few a friend of mine shared within our DietBet contest today


• Brand new month! Fall is upon us and I feel great to being slimming down before the holidays hit!

• The pounds I am releasing are gone for good! I refuse to give them a path to find their way back to me.

• Sticking to my health goals is easy so I can look and feel my best for all upcoming occasions and special events.


I would love to hear your favorites, please share!!


Also, please like and share my DD’s newest song~ “The house of the rising sun”




Today’s workout was~

20 mins bike

chest press on ball


20’s x10x2sets

push ups

3 sets of 10

DB Lat row


Bent over row


Shoulder press- seated

20’s x10 x3sets

knee ups

15x 3sets (between sets of other exercises)

DB bicep curls


Bench dips

10reps x3 sets


Feeling very weak and still in recovery mode from being sick last week.  Trying to just take one day at a time and not over push myself until I’m ready.

Feeling more like myself!

HI Ya ladies…

Hope you are having a good week. I woke up finally feeling more like myself. Kidney pain from my UTI is almost completely gone and my body bloat is almost over. I am back down to my STARTING weight from 2 weeks ago for the DIETBET CONTEST. The workout I did yesterday has me a little sore, but I didn’t overdo it and feel good!!


Just thought I’d share with you today’s contest challenge FROM our GYM ANGEL page….Another day in our “LOSE IT” challenge, how are you doing??
We are 2 weeks in and have 2 weeks to go!!

~ Wednesday
This week’s diet focus is to Eat More Protein! Mooooo, cluck-cluck, glug/gurgle/swish ….what does the fish say? Our fitness focus for the week is gaining Speed. Can’t catch me!

Check out today’s suggested workout- Upper Body SlimChick Pink:
Today’s Diet Challenge
Eat lettuce or cucumbers. Now that summer is over you may not feel like garden veggies quite as much, but you still need them! Get your detox going by ingesting some fiber, nutrient filled, hydrating GREENS!

Today’s Personal Challenge
Wacky Wednesday…Have some fun. Snap a funny pic, read some funny cartoons or meme’s, watch a funny movie or show. Don’t let hump day get you down, get Wacky!

Day 15: ~5 goals-
11. Eat lettuce or cukes
12. Wacky Wed, lol!!
13. Eat More Protein
14. Gain Speed
15. Workout:


Have a great day!


let go of my “athlete’s mind”


I am in a TRANSITION time in my life right now.

It’s all for good, but here’s an example~


As an athlete I always thought workouts are a waste of time when they are not super intense or pushing the envelope. After all Challenge=Change right??  Yes, but just getting a workout done no matter how intense is challenging– it is mentally challenging even if not super physically challenging.  Workouts like yoga, light lifting, walking, golfing, etc… all are GREAT for our bodies! They do cause change in us both mentally and physically!


After getting sick with a bad UTI a couple weeks ago…I dreaded getting back to my workouts.  I knew I’d be killer sore and that I’d be weak and that I had “lost ground” THAT’s when it hit me! I didn’t need to KILL MYSELF with super intense exercise…I just needed to get back to it.  Going through the motions with light weights would produce positive results!  The truth is that every single workout is GOOD no matter how hard we push!


I have done just that, gently nudged my body back to working out this week.  Listening to it and letting my weights be light simply for the fact pushing too hard at this point could cause me to get sick again.  Being HEALTHY is the goal, my goal is to let go of my “athlete’s mind” and just let each workout be about health.


Yesterday, I did the boosting lower body workout from my HT book with light weights and feel very good about it!

Today, I may or may not do a workout– my goal for the next 10 days is to get in a true workout at least “every other day” and then be “active” on the days between.




Happy Labor day!!

Just been hanging out with the family this weekend trying to live up the last few days of “summer”.

Here’s a recap of my last couple days–

Friday went golfing again, the 3rd time in a little over a week.  Improved even more and actually really drove the ball on the 9th hole! for 150 yard nice and straight, fun feeling!!

Saturday, I ran outside, nice and easy for 14 mins– down my trail and back up. It was good to run again, but also glad I took it easy.

Yesterday, I did a 20 min bike followed by 20 mins lifting upper body and WOWIE, I am so sore!

Today, I’m just gonna rest.


For eats today I’ll grill burgers and probably eat some of the left over roasted chicken I made yesterday.

Enjoy the holiday ladies!!



Hey all!! hope you are off to a great start on this TueMonDay!

So…yesterday was a success. Had a good “rest” day, and ended up mowing the lawn.


My kids are all such sweethearts.  3 of them were “away” a bit over the 3 day weekend and each one was admittedly a bit “HOME SICK” when they were gone. Too cute! They just love being HOME with the family! I don’t blame them, we truly live in paradise! God is so good to us!


I have been still driving the kids around a lot, because we’ve cut back on Gunner’s driving. Gunner had an accident with Travis’ truck about 4 weeks ago, so we only have 1 good vehicle at the moment, which one of the big things that’s been going on in my life besides this stupid UTI issue. By the way, i THINK (knock on wood) the UTI effects are finally almost over. I’m getting more energy daily and my potty breaks are becoming less stressful. My fear of bladder pain and the recurrence of the infection is lessening, so I’m getting more confident about getting in some more runs and workouts this week.  I’m still going to take it slow, no use rushing it– there is no rush!


The goal is to find a vehicle this week. It’s a hard decision on what to get because we live off a dirt road but also need something that will be decent in appearance for Travis’ job and make the 45 min commute daily.   We can’t get get a car, but also don’t want a huge SUV or a “girl car”, LOL!  PLUS, we don’t want to take out a loan because we’ve already got one on the HUMMER.

I’m sure we’ll find something but it’ll be interesting and take some work!





Tue-20 mins on bike; Run on trial and 6pack of COKE:; Gracie VB game away

Wed- Legs; Gracie Guitar @4pm

Thur- 20 mins steady on bike; Big business meeting; Gracie HOME game

Fri- Upper body lifting and maybe a run?; Gunner first HS HOME football game

Sat- off– active rest

Sun- run on trail


Other to do’s:

Buy Tia and Gunner new shoes
Get Gunner’s booster shot

Sign up for Direct TV

Get Layla signed up for Dance

Film Video for HT promo

Work on APP Launch


Well time to get to it!! HAVE A GREAT TUEMONDAY!


I love to MOW! I did again yesterday– this time my running trail and the area where I run sprints.
Features on FIT MOMS (famous or “in the news” ones)
Mother STAY AT HOME stuff…mothering stuff.  “let me be your BuffMother”

Wife- how to be a great one
More Fitness
More Recipes and cooking ideas
Religion– Christianity, Self Help, etc…
More SCIENCE articles on nutrition, obesity, supplements
Sarah Palin type politics- TRUMP supporter

Pro life, Anti-planned parenthood,
NRA supporter, HUNTER

Right wing conservative- Rush Limbaugh

SPORTS– I love football (VIKINGS) and UFC!


What do you think? any topics I should cover?


Had a good leg and bicep workout too. Kinda a weird combo for me, but I am not ready to have a full blown  ALL LEGS day.

Here’s a bit of what I did–

Deads 95x10x3sets (final set was conventional from the floor)

Bicep hammer curls 20’sx10

DB shoulder press 20’sx10x3sets

Squats 95x20x3sets

barbell curls 45x10x3sets

Knee Extensions 90×20, 115×10+5vmo x3sets


I am killer sore already!!



New Start…come MON.

Hey, hey, hey!!

It’s our final day in the 28 day diet bet contest…needless to say I LOST, lol!

But I feel positive about the next month or two– I’m planning to stay healthy and be more strict on my diet.


Anyhow~ now I’m back to doing more GYM ANGEL give-aways!!

Check out the posts on Instagram and Facebook~ You can win a bottle of SLIM ANGEL this week!!


Win a bottle of Slim Angel! Your skinny jeans will thank you.
To enter share this give away and comment on picture! 1 winner will be picked every other day this week!‪#‎gymangel‬ ‪#‎buffisbeautiful‬

Now to catch you up on my past couple days– my last post was about Friday.  Saturday turned out to be a fun day/night.  I got in a really good run and then WHAM, I realized I was sick! I got the flu!!!~

…had a fever, a sore throat and then didn’t move out of bed on Sunday.  Thankfully, I felt much better yesterday- I managed to also ride bike for 20 mins and now today seem to be doing ok but feeling it in my lungs! And now Travis is sick– not fun!


So, here’s my plan for the remainder of the week:

T- off rest day

W-lift legs

Th- chest/tri/abs


Sa- hopefully a run– gotta let my lungs heal a bit before


I’m confident I’ll be feeling myself by next week and I plan a “NEW START” for then…Hope you are excited for fall like me!



P.s. Here’s the diet bet post from today

Day 28~

Check out today’s suggested workout- Abs Video SlimChick:

Want to find out more about my Hormonal Timing System and take your fitness to the next level? Consider purchasing my Books & Training Bundle which will introduce you to the HT concepts and take you from beginner workouts to a more advance routine to build your buff body.

Today’s Personal Challenge

Gain Mojo!!- Get fired up for the week and months ahead. Plan, set goals, write to do lists, journal your thoughts and prayers, etc…

Today’s Diet Challenge

Today’s Diet Challenge: Eat Eggs

6 weeks for me, 4 weeks for you!

I am starting my own personal 6 week challenge on Monday.  I have complete faith that I’ll stay healthy through it and I will emerge feeling more like myself!

The last 4 weeks of the 6 will be a 4 week contest for us here in the RR during that time– Oct 5th looks to be a good START date for that!


I like the 4 week contests because they are long enough to see results but short enough to keep people engaged!  The workout program will be fun and good for pretty much all fitness levels~ I’m excited to get some ACTION back here in the Rally Room.

I plan to make a good PUSH to get more busy with my BuffMother business during the next 6 weeks too– People love getting fit in the FALL!! And so do I, it’s so much easier to workout when life is in routine and it’s not so HOT!!


I have some fun items to promote too– we’ll be launching a new app, we are going to be getting a workout program up on bodyspace and I’m going to be working with a video editor to put up more engaging videos on my YOU TUBE channel.  Plus, I’ll keep being a spokes model for Gym Angel and Fitmark bags ambassador.



I’m really glad today is FRIDAY.  This week has been so weird! The flu has been “lingering”, but I’ve been trying to ignore it the past couple days.  I got in my leg workout on Wed. and yesterday opted to go for a run instead of doing a lifting workout since my neck has been stiff from the flu.  I’m really sore all over from the sprints I threw in at the end of my run– sheesh! Running fast works!!  Been trying to eat more protein to combat the soreness…here’s what I cooked for dinner last night.  Our family ate all of it!

And  here’s my leg workout from Wed– almost a “normal one” finally:

Today the plan is to get in an upperbody lifting workout…not sure though, DH and I have to go look at cars. He’s still without one– we are horrible at car shopping…The idea came up to day about LEASING a vehicle instead of buying. That’s an idea we’ll look into– not sure I can swollow a monthly payment for something I’ll never own?? I’m sure we’ll figure it out soon!


The other GREAT thing about today being FRIDAY is football!! My son is playing tonight in the Gravette HS game against Jay, OK.  It’s kinda weird to play an out of state team, but really they are only about 35 mins away from us. I’m hoping he’ll play well….I think he’s had a little tish of the flu this week too.  I certainly wouldn’t be up for playing footbal the way I’ve been feeling.


Anyhow, I’m off to car shop!

Talk to you tomorrow~


Time to ROCK the fall!!

The first day of fall is officially on WED, so I’m getting a bit of a head-start

I’ve taken some time to create a 6 week Fall Fit plan for myself– I’ll assess how the first 2 weeks go and may adjust–  here are my first 2 weeks~


Phase 1


2day split

4 lifting

4 intervals


Monday Tuesday Wednesday Thurs Fri Sat Sun
Week 1 Lift Upper


Lift Lower Body






Lift Upper


Lift Lower Body






Week 2 Lift Upper


Lift Lower Body






Lift Upper


Lift Lower Body









Exercise DATE        
Upper body day          
Bench Press or Chest Press lbs.        
4×10,6,6,6 reps.        
Incline DB Press lbs.        
4×8,6,6,6 reps.        
Cable Flys bowflex flys lbs.        
3×6 reps.        
DB Lat Row lbs.        
4×10,6,6,6 reps.        
Pull ups (inverted) lbs.        
3xfailure close grip focus on full stretch reps.        
Bent over BB rows lbs.        
4×10,6,6,6 reps.        
Seated Rows- on bowflex lbs.        
3×10 reps.        
Leg Day          
Squats lbs.        
3×10 reps.        
Dead Lifts- romainian lbs.        
3×8 reps        
Walking Lunges lbs.        
2x15steps reps.        
Hip UPS – weighted lbs.        
3×8 reps        
Bulgarians (think front leg) lbs.        
3×8 reps        
Leg Curls feet flexed, straight and close lbs.        
4×8 reps.        
Leg Extensions- can pair with leg curls lbs.        
4x feet straight 8,6,6,4+ 2 sets toes out x10reps reps        
Calf Raises toes straight- can pair these with another exercise lbs.        
4×10,8,6,10 reps.        



The program is intense especially since I’m coming off being sick, hoping having the “PLAN” in place will help me be more determined to get it done no matter what.  I’m going to print it off and put up on the wall in my workout room.  That way I’ll have it top of mind at all times!


In addition to the workouts, my diet will be much more about eating to perform. I plan to strictly follow my 5-4-3-2-1 program and ignore the boosting scale numbers. I really need to fuel my body right now and with the workouts RECOVERY is vital!


I sure hope all of you had a nice weekend like we did. Gunner’s game went well, he played great when he was in…he’s just a 10th grader so most of the playing time goes to 11th and 12th graders.  Anyhow, he had several tackles and his team had a come back win! It was a fun game to watch!!  He’s got a JV game tonight in Jay, OK…so we’ll head there to watch. He’ll play the whole game for that team.


We also did some car shopping, on Friday we test drove a Range Rover– it was nice but, not the right fit. Now DH is looking at BMW’s. There are quite a few really nice used ones around.


As for my workouts this weekend, the only one I got done was an interval run on the treadmill yesterday (5x’s 2 or 3 hard mins @8mph with recovery at 6mph). It felt good, but I was EXHAUSTED the rest of the day from it!


Well, time for me to roll, I’ll write more after I get my workout done!

Let’s have a killer week!!


Upper body done!

Day 1 of my 6 week challenge was a success~

Incline DB Press
Bowflex flys
KB Lat row
40 x6 x3sets
Inverted pull ups
3sets of 10
Bent over Rows
95×6 x3sets
Bowflex rows
120 x10x3sets


Then I finished with 10 mins of intervals on the bike– pushed it fast for 3 x1min during the 10 mins and then called it good~

All in all I was happy with the workout, and excited to see improvement over the next couple weeks.

Eating– woke up really late today 11am- still recovering from being sick


First meal was basically lunch


M1:eggs 3 on 1 piece of toast (no butter)

coffee 2 cups with half and half

1P, 1F, 1C


Workout @2:30pm- lifted upper + 10 min intervals on bike (ran out of energy)



M2:talapia 3oz

cheese burger 4oz with bbq and pickles

2P, 1F, 1G, .5C

Drove to Jay, OK for Gunner’s football game

home @8pm- poor guy was sick with a fever/flu during the game and got a nasty bruise on his upper left arm



M3:roast beef 6oz (2P) with bbq sauce

cooked carrot

3 slices sweet potato


2P, 2.5C, 1F, 1G


snacks/treats: 1 laffy taffy T- thanks to DH being a stinker!

2 beers (this threw me off- Monday Night football’s fault, lol)


Not bad considering I wasn’t counting as closely as I should be, It’s a reminder that CARBS sneak in easily! 1 treat is not much– AND Beer has no place in a buff diet

10 principles of Fitness

This is an article that I’m working on—It’s not done yet, but thought I’d throw it up in here for you.



Humans were designed to be ACTIVE! Hypo-kinetic diseases are at an all time high

hypo means “too little” kinetic means “movement”

Optimal health includes physical fitness along with mental, social, emotional and spiritual well-being.


Heredity does play a part however we see the biggest influence on fitness to be lifestyle choices.

Unfortunately many people are ignorant of the facts about exercise and physical fitness.  Many inactive adults feel that such sports as baseball or bowling provide enough exercise.


On the other side of the spectrum are people who develop “Activity Neurosis” where they become irrationally concerned about the need to exercise.


There is NO SINGLE BEST FORM of exercise and no 2 people move in exactly the same way!


1-Assess current level of fitness

What activity that interests you?

Acquire KNOWLEDGE, Understanding and skill for the activities you decide to pursue.

preparing for Exercise-

are you healthy enough for exercise (see ?’s),

proper attire for activity and weather, proper footwear supports feet and provides cushion,  the warm up, planning, proper hydration and nutrition

A daily exercise program should contain- a warm up, the workout, a cool down





2- Aerobic fitness and anaerobic fitness

both provide increase in hearth strength and health


3-Muscular Strength and Power; Muscular Endurance


4-BodyMechanics, Balance/Coordination; Flexibility; Sports/Skill related; Posture

Nerve health is improved by exercise.  Our mind muscle connection, ability to balanace  and body awareness are lost if not used.  Use it or lose it!

Proper body Body Mechanic is something EVERYONE can practice 24/7. Proper POSTURE enables every organ and system in your body to work optimally, keeps neck and back healthy and prevents injury.


6-Body Composition

This is controlled through best through diet and exercise.  Exercise impacts your body fat levels by burning excess energy, increasing proper hormone production and increases your body’s metabolic rate.


7-Bone and Soft Tissue Integrity

Our bones need weight bearing exercise to stay strong and similarly so do our joints. When we weight train our muscles get stronger but so do our bones, ligaments, tendons and connective tissues!

8-Lymphatic System

Our “waste dump” system through out our body is similar in it’s reach to our circulatory system, however it does not have a heart to pump the “toxins” through our body. Instead MUSCLE CONTRATION and movement are what “pumps” the wastes toward our heart and then are eliminated out of our system. Get moving if you want to detoxify!


8-How much Exercise is enough


The reason you need a trainer or coach, lol! There is a lot that goes into a proper fitness program:

Overload Principle

Principle of Specificity

Principle of Progression

Threshold Training

Fitness Target Zone- heart rate calculations and counting is vital to determine intensity

The FIT formula- Frequency (how often), Intensity (how hard), Time (how long)

Health benefits vs. Performance benefits

To ensure a health benefit from exercise 1000-2000 calories burned via exercise is recommended. It’s been shown that those who expend 200-35000 calories per week have a 48-64%less risk of heart disease!

9-Adherence to an Active lifestyle

In order to maintain positive health benefits from exercise, Fitness needs to be part of your LIFESTYLE.  3-4 days a week of is the minimum we modern day warriors need to get in solid workout sessions.  That’s EVERY OTHER DAY. Strive to not let more than 1 inactive day go by.  Keep the momentum and keep progressing forward in your fitness.  Time off will set you back and cause you to lose all you have gained

Over come these common EXCUSES-

Not enough time

Too inconvenient

Too old

I don’t like it

I’m too sick or in poor health

Lack of facility or poor wealth


Reasons people do-

For health




Sense of accomplishment

Attaining a goal or completing a challenge (think bucket list)

Social experience



10-Exercise Cautions

Are you healthy enough for exercise?

– has a dr. said you have a heart condition?

-have you ever had chest pain brought on by physical activity?

-have you developed chest pain in the last month?

-do you lose consciousness or fall over as a result of being light-headed or dizziness?

-has a dr. recommended blood pressure meds?

-do you have any joint issues that could be aggravated by exercise?

– are you aware of any reason you should not be exercising?


Are you exercising too much?

Are you endangering yourself with your form of exercise?
weekend warrior syndrome

Addrenalin junkie- warrior dash, sky dive, surf, mountain climbing

Are you properly hydrated and fueled

Are you being safe? Animal danger, human danger, weather danger


Are you exercising with the proper mindset?

Don’t look at exercise as simply a way to lose weight, look at it as a way to rebuild your body from the cellular level.  Are you using exercise as punishment?  Are you stressed out because of your workout routine? Are you overtraining?  Are you ignoring injuries that you should rehab, rest and allow to recover?


I say Legs COMPLETE because I finished the entire workout that I had planned! That’s a big deal for me because I was dying after the walking lunges, ha!!


Bike warm up

45×10 warm up
135x10x 3sets
Dead Lifts- Romanian
Walking Lunges
2x30stepsx 45 pound curl bar in back
Hip UPS – weighted
3x8x45 bb on hips
Bulgarians (think front leg)
Body weight big stretch
Leg Curls feet flexed, straight and close
50 each side bowflex
10reps x4sets
Leg Extensions- can pair with leg curls
140x 8
140 x6 x2sets
115 x 10 toes out for VMO
Calf Raises toes straight- can pair these with another exercise
20 reps with 45#
10 reps each leg alone x3sets
(2sets knee bent)
Lower back extensions big set of 20 reps
Knee ups 20 on bench
Tennis serve abs 10#plates 10 reps each side


I’ll try to post the rest of my eats tomorrow, but so far:

2 cups coffee with half and half, 2nd cup with Sweet Angel, protein powder

3 scrambled eggs and an apple

4oz burger with cheese, pickle and bbq sauce

Let me bet your BuffMother

HI Ya!

So I’m working on my YouTube page a bit…trying to improve it.  I have so many videos on there but very few of them are edited or done well.  My goal for the next 6 months is to consistently pump out better vidoes with content that people want to see.


Anyhow, I’m having my banner redone and I think the motto “let me be your BuffMother” is a good theme for the channel.



I will do helpful videos with a “motherly advice” type tone…along with some funny videos about mothers thrown in.

I am a fitness guru so many of my topics will be about fitness, diet, food, but that won’t mean I won’t be doing videos about beauty, fashion, style, self-improvement, DIY’s Etc…

I also love doing product review videos.


I’ve also been looking up some fun MOTHER related things to help spur on my creativity.

Here’s a ton of sayings that MOTHERS are known for saying all too often:


A little “birdy” told me!
All I do is follow you around, picking up after you like some maid.
Am I talking to a brick wall?
Are you deaf or something?
Are you lying to me?
As long as you live under my roof, you’ll do as I say.
Beds are NOT made for jumping on.
Call me when you get there, just so I know you’re okay.
Close the door! You don’t live in a barn.
Did you brush your teeth?
Did you comb your hair?
Do as I say, not as I do.
Do you think I’m made of money?
Do you think your socks are going to pick themselves up?
Don’t break your arm patting yourself on the back.
Don’t eat that, you’ll get worms!
Don’t go out with a wet head, you’ll catch cold.
Don’t make me get up!

Don’t pick that scab, it’ll get infected.

Don’t pick your nose in public.
Don’t run in the house.
Don’t sit too close to the television, it’ll ruin your eyes.
Don’t talk with your mouth full!
Don’t walk away when I’m talking to you!
Eat your vegetables, they’re good for you.

Enough is enough!
Go play outside! It’s a beautiful day!
Going to a party? Leave a phone number in case I need to call.

Going to a party? Who’s going to be there?

Going to a party? Will the parents be home?
How do you know you don’t like it if you haven’t tasted it?
I brought you into this world, and I can take you right back out!
I can’t believe you can sleep in this filth!
I didn’t ask who put it there, I said “Pick it up!”
I don’t care what “everyone” is doing. I care what YOU are doing!

I don’t have to explain myself. I said no.
I hope someday you have children just like you.
I just want what’s best for you.
I will always love you – no matter what.
If God had wanted you to have holes in your ears (eyebrows, tongue, etc.) He would have put them there!

If it were a snake, it would have bitten you.
If wishes were horses…
If you could stay out last night, you can get up this morning.
If you don’t do it NOW, then when are you going to do it?
If you stick your tongue out again it will fall off.
If you’re too sick to go to school, you’re too sick to play outside.
I’m doing this for your own good.
I’m going to skin you alive!
I’m not going to ask you again.
I’m not your cleaning lady!
I’m not your waitress!
Isn’t it past your bedtime?
It’s not that I don’t trust you, it’s that I don’t trust everyone else.

Life isn’t fair.
Look at me when I’m talking to you.
Money does NOT grow on trees.
No child of MINE would do something like that.
Nobody asked you.

Over my dead body!

Pick that up before somebody trips on it and breaks their neck!

Pick up your feet.

Put that down! You don’t know where it’s been!

Say that again and I’ll wash your mouth out with soap.

Shut the door! I’m not heating (air conditioning) the entire neighborhood!

Shut your mouth and eat.

So it’s raining? You’re not sugar — you won’t melt.

So what if Bob’s mom let him do it? If Bob’s mom let him jump off the Empire State Building, would you want me to let you do it too?

Someone is going to end up crying.
There’s enough dirt in those ears to grow potatoes!
This hurts me more than it hurts you.
Turn that racket (music) down!
Watch your mouth!
Well, I haven’t figured out how to cook “cold” yet.
Well, people in Hell want ice water too!
What did I say the FIRST time?
What if everyone jumped off a cliff? Would you do it, too?
What part of NO don’t you understand?
When I was a little girl…

When I was young we had respect for our elders, now look at the world!

When I was your age, I had to walk ten miles through the snow, uphill, by myself, to go to school.
When will you be back?
When you have your own house then you can make the rules!
Where do YOU think you’re going?
Who died and left you boss?
Who do you think you’re talking to?
Who taught you THAT? You didn’t learn that in this house!
Wipe your feet!

You can’t find it? Well, I can’t find it for you – I didn’t wear it!

You can’t find it? Well, I can’t find it for you – I’m not the maid!

You can’t find it? Well, if you’d put things where they belonged, you wouldn’t have this problem.

You can’t find it? Well, where did you leave it last?
You can’t start the day on an empty stomach.

You don’t always get what you want. It’s a hard lesson, but you might as well learn it now.
You have an answer for everything, don’t you?
You kids are trying to drive me crazy!
You must think rules are made to be broken.

You won’t be happy until you break that, will you?

You’ll understand when you’re older.

A little soap & water never killed anybody.

Always wear clean underwear in case you get in an accident.

Answer me when I ask you a question!

Are you going out dressed like that?

Are your hands broken? Pick it up yourself! I’m not your maid!

Be good.

Bored! How can you be bored? I was never bored at your age.

Clean up after yourself!

Cupcakes are NOT a breakfast food!

Did you clean your room?

Did you flush?

Do you live to annoy me?

Do you think this is a hotel? You can’t just come here only to sleep.

Don’t ask me WHY. The answer is NO.

Don’t cross your eyes or they’ll freeze that way.

Don’t EVER let me catch you doing that again!

Don’t make me come in there!

Don’t put that in your mouth, you don’t know where it’s been.

Don’t run with a lollipop in your mouth.

Don’t stay up too late!

Don’t use that tone with me!

Don’t you have anything better to do?

Go ask your father.

Go to your room and think about what you did!

How can you have nothing to wear? Your closet is FULL of clothes!

How many times do I have to tell you?

I can always tell when you’re lying.

I can’t believe you did that!

I don’t buy snacks to feed the neighborhood!

I don’t care who started it, I said stop!

I don’t care who started it, YOU stop it!

I don’t know is NOT an answer.

I hope you don’t kiss me with that mouth!

I said CLOSE the door, I did not say SLAM it.

I would have never talked to MY mother like that!

If I catch you doing that one more time, I’ll…

If I want your opinion I’ll ask for it!

If I’ve told you once … I’ve told you a thousand times.

If you can’t say something nice, don’t say anything at all.

If you don’t clean your plate, you won’t get any dessert.

If you don’t stop crying, I am going to give you something to cry about!

If you’re too full to finish your dinner, you’re too full for dessert.

I’ll treat you like an adult when you start acting like one.

I’m going to give you until the count of three…

I’m not always going to be around to do these things for you.

I’m not running a taxi service.

I’m not your maid!

Is your homework finished?

It’s no use crying over spilt milk.

I’ve had it up to here with you.

Leave your sister (brother) alone!

Little pitchers have big ears.

Look at this room! It looks like a pigsty!

Never try on anyone else’s glasses or you’ll go blind.

No, I don’t know where your socks are, its not my day to watch them!

Now, come back downstairs and go back up WITHOUT stomping your feet!

Now, say you’re sorry…and MEAN it!

Running away? Don’t let the door hit you in the rear.

Running away? I’ll help you pack.

Running away? Is that a threat or a promise?

Some day you will thank me for this. SMACK!!!

Someday your face will freeze like that

The apple doesn’t fall far from the tree.

Think of those poor starving children in India… (or China, or Africa.)

Turn off that light. Do you think we own the electric company?

Watch your language!

Well, people in Hades want ice water, but do you see me with a PITCHER?

Were you born in a barn? Close the door — and DON’T slam it!

What do you think, money grows on trees?

What kind of a grade is that? You could do much better!

When did your last slave die?

When I was your age…

When you have kids of your own you’ll understand.

Where are you going?

Who are you going with? Do I know them?

Who do you think you are?

Who said life was going to be easy?

Why? Because I SAID so, that’s why!

You are getting on my last nerve.

You can go out to play…after you brush your teeth and comb your hair.

You can go out to play…after you pick up your room.

You can go out to play…after you’ve done your homework.

You can’t judge a book by its cover.

You could grow potatoes in those ears!

You could have called.

You had better wipe that smile off your face before I do it for you.

You just ate an hour ago!

You made your bed, now lie in it.

You should have that phone surgically implanted in your ear.

You WILL eat it, and you WILL like it!

You’d forget your head if it wasn’t attached to your shoulders!

You will ALWAYS be my baby.

You’re going to put your eye out with that thing!

Your father is going to hear about this when HE gets home!

You’re the oldest. You should know better.


And this list of the 100 best songs with about mothers~…st_songs-mother.html


1. Dear Mama – 2pac
2. Mother & Child Reunion – Paul Simon
3. Mother-In-Law – Ernie K-Doe
4. Mama Told Me (Not To Come) – Three Dog Night
5. Mama Said – Shirelles
6. Mama Tried – Merle Haggard
7. Mama He Treats Your Daughter Mean – Ruth Brown
8. Your Mama Don’t Dance – Loggins & Messina
9. Mama Don’t Allow – Hank Thompson
10. Mothers Little Helper – Rolling Stones
11. I Saw Mommy Kissing Santa Claus – Jimmy Boyd
12. My Mammy – Al Jolson
13. Tell Mama – Etta James
14. Have You Seen Your Mother Baby Standing In The Shadows – Rolling Stones
15. Mama Said Knock You Out – LL Cool J
16. Mom and Dad’s Waltz – Lefty Frizzell
17. Hey, Leroy, Your Mama’s Callin’ You – Jimmy Castor
18. It’s Alright Ma (I’m Only Bleeding) – Bob Dylan
19. I’ll Always Love My Mama – Intruders
20. Mama He’s Crazy – Judds
21. Mother – John Lennon
22. My Yiddishe Momme – Sophie Tucker
23. Mammas Don’t Let Your Babies Grow Up To Be Cowboys – Waylon & Willie
24. Mama Weer All Crazee Now – Slade
25. Pretty Mama Blues – Ivory Joe Hunter
26. Mama Used To Say – Junior
27. Mama’s Broken Heart – Miranda Lambert
28. Mother – Danzig
29. Mama Didn’t Lie – Jan Bradley
30. She’s A Bad Mama Jama – Carl Carlton
31. Mama Can’t Buy You Love – Elton John
32. Pistol Packin’ Mama – Al Dexter
33. Mamma Talk To Your Daughter – JB Lenoir
34. My Guitar Wants To Kill Your Mama – Mothers of Invention
35. Mama’s Pearl – Jackson Five
36. Mama Sang A Song – Bill Anderson
37. A Song For Mama – Boyz II Men
38. Stacy’s Mom – Fountains of Wayne
39. Let Old Mother Nature Have Her Way – Carl Smith
40. Mamma Mia – Abba
41. Mama I’m Coming Home – Ozzy Osbourne
42. Papa Loved Mama – Garth Brooks
43. Hello Mudduh Hello Fadduh – Allan Sherman
44. Mother Nature’s Son – Beatles
45. Mother – Pink Floyd
46. Sylvia’s Mother – Dr. Hook & The Medicine Show
47. Mama – Spice Girls
48. Mama – Connie Francis
49. Mama Liked The Roses – Elvis Presley
50. Mama Kin – Aerosmith
51. Your Mother Should Know – Beatles
52. Mama’s Never Seen Those Eyes – Forester Sisters
53. Tie Your Mother Down – Queen
54. No Sugar Tonight/New Mother Nature – Guess Who
55. I’m The Last Of The Red Hot Mamas – Sophie Tucker
56. Mama You’ve Been On My Mind – Bob Dylan
57. My Mother’s Eyes – George Jessel
58. When You’re Good To Mama – Mary McCarty
59. Mother Mother – Tracy Bonham
60. All Mama’s Children – Carl Perkins
61. Sexy Mama – Moments
62. Mother Popcorn – James Brown
63. Fujiyama Mama – Wanda Jackson
64. Word To The Mutha – Bell Biv DeVoe
65. Does Your Mother Know – Abba
66. Hey Ma – Cam’ron
67. Little Mama – The Clovers
68. Look What They’ve Done To My Song Ma – New Seekers
69. Mama – Genesis
70. Your Ma Said You Cried In Your Sleep Last Night – Kenny Dino
71. Ma-Ma-Ma Belle – ELO
72. Motorcycle Mama – Sailcat
73. Hey Lawdy Mama – Steppenwolf
74. Mama From The Train – Patti Page
75. Mother, Father – Journey
76. Does Your Mama Know About Me – Bobby Taylor & The Vancouvers
77. Mama Look At Bubu – Harry Belafonte
78. Save It Pretty Mama – Louis Armstrong
79. Mama Come Get Your Baby Boy – Eddy Arnold
80. Crazy Mama – JJ Cale
81. This Is To Mother You – Sinead O’Connor
82. Rag Mama Rag – The Band
83. Look Mama – Howard Jones
84. Drop Down Mama – Sleepy John Estes
85. Mama and Daddy Broke My Heart – Eddy Arnold
86. Mother Freedom – Bread
87. Mama – BJ Thomas
88. Future Baby Mama – Prince
89. True Fine Mama – Little Richard
90. I Wanna Be Mama’d – Jimmy Logsdon
91. Lollipop Mama – Wynonie Harris
92. Mommy For A Day – Kitty Wells
93. Hey Mama – Kanye West
94. Say Mama – Gene Vincent
95. I Had A Good Father and Mother – Washington Phillips
96. Welfare Mothers – Neil Young
97. Mother – Police
98. Mother’s Pride – George Michael
99. TV Mama – Big Joe Turner
100. Mothers Talk – Tears For Fears


Top 10 classic rock mother songs


TGIF ladies!!

This week has been full of big changes at our house. For the last 5+ years my husband has been a “one man” office with his career.  The positions he’s held have been very high level, high stress, requiring high amounts of travel, but they were flexible and allowed him to work from home often and spend minimal time at his actual office during normal work weeks.  This week that changed, he has teamed up with a brokerage company in Bentonville and is now traveling to the office daily, leaving here at 6:30. That’s a BIG change for all of us!  He’s done well adjusting, even got himself a gym membership so he can workout over lunch. I am so excited for him and the possibles that this new venture holds!


Anyhow, FRIDAY now has even more meaning, lol!


Today’s goal is to get in the workout I was scheduled to do yesterday.  I was BEAT yesterday.  Sore from head to toe and 100% EXAHUSTED….So, I took the day off and feel much better today.

Upper body lifting and intervals is on tap…Not sure what kind of intervals I’ll do, but it is a BEAUTIFUL sunny day here and I would love to get outside.

On Wednesday I did get in my run of intervals, I ran outside, 4 loops and 4 hills~ took my time with it, had some extra “walking” recovery than normal so it took me about 28 mins.  I also did some serious T-ABS work.  I used one of those waist wraps and wore it nice and tight for about 3 hours. It was hard work, lol!  I’ll do that again today while I’m working at my standing work station.


My eats on Wednesday were perfect too!!


Yesterday, not so much…I didn’t eat much and I also had a couple glasses of wine.  I opted for the wine instead of beer which actually was a big win for me, since I love beer!  The wine we drank was a “taste testing” of sorts. Travis is working with a wine company now and we had FREE SAMPLE bottles! They were both very good– a Pinot Noir and a Chardonnay.  I had a little over a glass of both.


This morning, I saw a weight drop…135.4, my goal is to get back into the 120’s by the end of October.


It’s FOOTBALL Night again today, but Gunner won’t play much if any because he was out sick with the flu on Tues and Wednesday.  Thankfully he’s feeling much better!! He was tormenting his sisters last night, so I know he’s back to normal.


Hope you have a great FRIDAY!! Love ya, Michelle

Sprints are different than intervals

Please excuse my SOAP BOX moment….

The way the term SPRINTING has been loosely used in the fitness world as of late drives me a little loony– true SPRINTING is not physically possible for any longer than about 20 seconds! NO ONE not even a seasoned track athlete can all out “SPRINT” for 1 minute. Sorry but none of us are FLO JO!

That said for true sprinting, you need to have longer recovery periods.
Let’s take 100m repeats as an example. Have a good warm up jog for 10 mins- do some dynamic warm up sprinting drills (high knees, A skip, B skip, Walking lunges, butt kicks, etc…) , sprint hard for the distance– typically you should be able to complete the 100m in about 20 sec or less.
Then walk a recovery of 3-10 minutes. Yes, I said 3 to 10 minutes and repeat. That’s how you get QUALITY Speed work and optimal hormone production from the sprints.
For the first time out sprinting I’d suggest only doing 1 to 3 x100m. Add 1 per session up to 10 repeats, you can do up to 2 quality sprinting workouts weekly but 1 a week is enough to see progress. Be sure to do a cool down after including some stretching for hip flexors, quads, hammies and calves.

To lean up, increasing your testosterone is key– sprints done properly can help do that!

PLEASE be advised, if you do not currently RUN at all, jumping into SPRINTING is very dangerous! Be sure to get a little base of running on your body prior to SPRINTING! What I do are 20 mins of running intervals 2 to 3 times a week (see intervals not sprints, lol) — warm up for 4 mins, run harder for 1 min, easier for 1 min repeat 6 times, then finish off the 20 mins as a cool down. You can start on the treadmill with this, then advance to doing it outside. I’d highly recommend doing your sprints outside too– sprinting on the treadmill can be very dangerous.

Hopes some of that helps– I also have this video on youtube for you

Me too!!

The theme is TAKE CARE OF YOURSELF this week…I’m on that bandwagon too!!

Just trying to allow my body to get STRONGER!  After having a very rough patch last month, I am allowing myself to chill A LOT this week.


I am a person who thrives when allowed to have a solid amount of “ALONE TIME”…my alone time has been very compromised the past 4 years with DH officing out of our house more than half of the time during that span. Plus my MIL would come live with us for the winter months.  I tell you what, last winter it drove me to a HIGH stress level…because I NEVER HAD MY ALONE TIME!


This past week I’ve gotten some good alone time and I feel like I’m playing catch up with it, ha!! It’s going to be GREAT to get a few weeks of it under my belt.  I feel my BRAIN becoming creative and EXCITED to attack projects again!  It’s fun!


I’m getting ready to hit my workout now– I’ve got upper body and intervals on tap today.

Yesterday, I got in a solid leg workout

Bike warm up
Bike, Bulgarians, lunges, deads, front squats warm up

45×10 warm up
135x10x 3sets

Dead Lifts- Romanian

Walking Lunges
2x30stepsx 45 pound curl bar in back

Hip UPS – weighted
3x10x45 bb on hips
BW x10 x3sets

Leg Curls feet flexed, straight and close
50 each side bowflex
10reps x3sets

Leg Extensions- paired with leg curls

Calf Raises toes straight-

20 reps with 45#
10 reps each leg alone x3sets
(2sets knee bent)

Lower back extensions big set of 20 reps
Knee ups 20 on bench
Tennis serve abs 10#plates 10 reps each side
Sit ups 20+5 each side

After legs, I had to DRIVE an hour away for Gunner’s JV Game…anyhow, my legs were not happy campers after that– they are sore today!

Gracie has a VB game today at 4:30 so i’d better get rollin’ on my workout!

See ya later babes,


Changes are a comin’!

Hey ladies!! I’m starting the BIG TIME promo for our contest today!!

The basics are this:

Workout suggestion and daily motivation will be posted in my blog (featured blog posts) here in

Please be sure to invite your friends– Keep in mind that basic membership to is FREE! So it costs nothing to join the contest or site! We want every woman in the world to join us!!  I’ll post on facebook too so that you can easily share the contest with your friends.


More details are coming soon including:

  1. Detailed 4 week SIMPLE workout plan will be posted here my blog and also–Crystal was nice enough to upload it to for us

    4 weeks of
    4 workouts a week with
    4 main exercises +
    4 others (3 abs + 1 burn-out) per workout
    Lot’s of 4’s~ LOL!


  2. Our new I phone app will roll out shortly after the contest starts!!
  3. NEW Videos- from ME!!
  4. HOT body prep tips
  5. prizes!!



This is gonna be fun and just what we need to look FIRE HOT for the Fall!!!

To enter simply comment here and stay in tune for more details.  This contest officially starts on Monday the 5th!


Now it’s time to get ready to GO on the 5th!!!

I can’t wait to see your “FireCrackin’ HOT” results!!!


My right bicep is SORE!

Hi Girls!!

How many posts can I post today!?  Let’s see…this is #2 so maybe I can fit in one more after this?


MY upper body workout did me good yesterday, but why on earth is my right bicep so sore?  HA!! I didn’t even do a bicep curl



Incline DB Press

Bowflex flys
140 x8
160 x6 x2sets

KB Lat row
40 x10x2sets
40 x6 x2sets DB

Inverted pull ups
3sets of 10

Bent over Rows
95×6 x2sets

Bowflex rows
160 x5together, 5ea side, 5together x2sets

Weighted sit ups on ball


I skipped my intervals because I was BEAT and so I could shower before heading to Gracie’s VB game.  She played really well, but her team lost in a really close match.


Then last night I tried some more wine, I was a CHARDONNAY…very good, but man, I think wine gives me a headache.  I woke up with one today and the same headache happened last week after I drake wine.  Beer doesn’t do that


In other news, we still don’t have a new vehicle. We’ve been renting a car the past couple weeks, but today’s the last day the insurance will cover part of that.  We’ll probably rent just a bit longer and hopefully get a car very soon!

Travis is looking at used Honda Accords most recently…we’ll see!


Today’s workout needs to be a run outside.  It’s cooler here finally– in the 70’s so should be a great day to run!!


I’ll see about posting again after I get it done, HA!!!

Talk to you soon,






Leave a Reply