All posts by BuffMother

Oh my BACK!

Well, this week is my kid’s Spring break and my plan was to have a few “fun” outings with them, but NO, I hurt my back instead.

I’ve had a few times when I’d say my back has “gone out” in my life.  The first time was when my son Gunner was a baby and then over and over and over again for years.  Each time the pain level was variable.  About 4 of those times, insanely bad, where I couldn’t move fore several days.  Over the past 6 years, my back has been rather good. I rehabed from a major sciatic issue and was super anal and carfefult to keep my back heatlhy.  During that time I’d squat 2x’s a week along with doing all sorts of extra “Butt” work.  So this bad back injury, was the first I’ve really had to endure in a while.  It sucks!  Thankfully it is getting better!

Some of the workouts I created during that time include these 10

And The MY BOOTY challenge last May

Feel free to try them out, they are all FREE and on YouTUBE 🙂

I hurt it my lower back on Monday while warming up for leg day.  I was doing some ball transfers and thought I’d go ahead and put the ball all the way over my head with my feet.  I did about 3 reps fine, then on the 4th PAIN!!! my back locked up and that was it! I spent the rest of Monday, All day Tuesday and most of Wednesday rather immobile.  I did get to the chiro yesterday at noon. Dr. Dillon Crawford of Natural State Chiropratic,  was perplexed and thinks most of the issue was systematic. My hip muscles are simply turning off leading to the injury.  I go back on Tuesday for him to do some supplement testing to see if I am taking something that is causing my system to be so mad!  I am moving a bit better today but still have most of my pain in my left hip.

In other news, school is going ok. I got a better grade on my second Genetics exam, so I am not as worried about that class. And I can see the light at the end of the tunnel for a couple of my classes.  Just 50 days until graduation and most of my coursework will be done at least a week before that!! YAY!!

Gunner started a new job today at Ruth Chris’ in Rogers as a server assitant, he looked so handsome heading off to work in his dress clothes uniform.  I should have taken a picture, duh…I have been so bad at taking pictures these days.  Gotta make that a focus, my kids are growing up so fast!

The girls (Tia and Gracie) just got home from the track, post office, store and doing the Wal-Mart grocery pick up. It’s nice to have Gracie as a driver, to do my errands while I am injured…. however she doesn’t know where she is going at all!  I assured her if she gets lost she will not die!

I’ve been researching a few things today.  Wix websites, Buti Yoga, PT Distinction, Caste System, etc…

Fyi…One of my courses is a World Film Class, this is the discussion board post I put up about the movie “Water”

I liked so much about this movie. The beauty of it, the music, the characters, and the authenticity made it a high quality film. That said, I didn’t like the sad story.  I honestly never new about the bad treatment of widows in India.  Them being left to support themselves with no support was bad enough, but burdening them with the belief they were dirty, cursed and unholy because of their husbands death is inhumane. I did know that many Indian girls get married very young, but never thought it was that young!  A girl being a widow at the age of 8, how does that make sense on any level?  The love story between Kalyani and Narayan was the highlight of the film for me. It was a true story of love at first sight.  When she realized his father was one of her prositiution clients my heart broke for her.  She felt so ashamed and dirty that she drowned herself.  The film was just so sad!

Chuyia was such a sweet yet firery little lady.  I felt so bad about her fate to be left alone without her parents at the age of 8.  She was truly a fun addition to the ashram. The ladies seemed to fall in love with her instantly.  Despite their love for her, once Kalyani died, Chuyia was sent off to the wolves as a prostitute. The widows needed someone to take Kaylyani’s place as the “bread winner”.  Sadly, stories like this are all too true even today.  Sex for money is the life many women in tough situations face.  It’s a big cultural issue in India even now, especially for widows like those in Water. It’s also a problem so many other places. Sex slavery is a huge issue for our culture and hopefully more awareness from movies like Water will help us overcome the issue.

My Spring Break

My first “Spring Break” as a student since 1997…honestly it’s been the nicest one ever. I had alway had my spring breaks in the midst of horrible ND and MN winters plus during the end of Indoor Track Season or start of Outdoor Track season.  No fun crazy college trips for me!  Being here in Arkansas is so much nicer, I have been able to relax a bit more than the past couple months, but my busy life still keeps me hoppin’!

Yesterday, Travis and I took our conceal to carry renewal range test. It was fun and we totally recommend Joel Edwarda of  He also does extended conceal to carry courses for private groups.  I don’t think Travis and I will go that route yet as we typically don’t even use our current CTC much.  I think it doing our range test at Parker’s Range in Rogers was a good way for us to protest the 17 minute student walk out gun protest today!  Let’s keep our 2nd Amendment rights STRONG!  #MAGA

I ended up working when I got home, then hit the trail for a good run outside on the trail.  I ran 15 mins total, pretty much a steay pace down the hill, around my loop 4 times then back up….I ran up the entire way, which is a LONG UPHILL!  After that I did some stretching, quickly changed, then grabbed the girls from school and headed to Gentry for Layla’s piano lessons.  She takes them from a homeschooled highschool senior named Jayme Stabel in Gentry.

On the way we got McD’s and a few groceries.  Once home, Travis and I checked my H 2’s transmission fluid, coolant level, burned the trash, a pile of brush, put up a deer feeder, pulled a blown over/broken down carport out of our pond, cut the tarp off it and then we chilled out watching bunnys play in the sunset.  It was a nice night, capped off by Travis cooking burgers for us!  That happens more and more lately 🙂

Today Gracie has a track meet here in Gravette.  She’s running the 200m dash for the first time ever in a meet.  Plus, the 4×100, 400 and probably the 4×400.  This season she’s been wanting to try more sprints and has been practicing the hurdles.  She had a rough crash on those 2 weeks ago, so she’s still trying to get over that…hopefully she can and run a race or 2 of those soon!

On my school front, I have a paper due next Friday.  Some catch up work to do for Genetics and an English Revision hanging over my head.  I suppose I should get those done today along with another YOGA workout plus some AB work, I’ll do this series of 100 ABS on the ball (but will probably do higher reps).

100 abs on ball follow along workout- 10 different ab exercises on the ball for a total of 100 abs!
Full ball sit ups
Ball Transfers
Side Ball Crunches
Lower Back Extensions
Heel Touches
Middle Touches
10 of Each for 100 abs total

My legs, but especially are still super sore from Monday’s workout otherwise I was supposed to do them today.  I’ll push them to tomorrow.

That’s all for me, what’s happening in your life?



p.s. This is the yoga workout I plan to do today

Yoga journey

I am not a YOGA person, I have always enjoyed some of the moves, but often the pace of yoga and the religious mantras of the practice have turned me off.  After some soul searching yesterday, I realized that my workouts need to evolve a bit. I have different goals than I did 15 years ago and yet my workouts have stayed quite the same.  It’s time to shake them up.

Today I stared doing just that, I did 2 yoga workout with “Yoga with Adriene”

who I have been following online for at least 3 years, SHE ROCKS!!   She’s got a TRUE 30 day series I signed up for, and is constantly adding new content.

I did day 1 and day 2-  These 2 were very slow moving yet very easy.  I did them outside in the sun, it was Sunsational.

Drivers licence #2

Hey just wanted to start blogging a little bit more I’m doing this talk to type so forgive me if it’s cruddy. I’d rather do it like this then not do it at all….

So as the title says we got our second licensed driver today. Our little Gracie knocked it out today but despite her freedom, is sitting on the couch with nowhere to go!

Other happening is this week include Gunner quitting his job for the first time, he even wrote a two- week notice and had an envelope to give to his boss. Who said, “I’ve never gotten one of these before!” and cordially let him give his two weeks then I will start working at Jimmy John’s in March.

I had a quiet week for in person training as all my clients were on vacation. Instead, I spent my time doing homework! One of my assignments was to do an elevator pitch for a job the scenario is that you’re in an elevator and someone says to you “hey I see you came to meet with John, what’s your background?”

It’s an elevator pitch and it’s supposed to be shorter but our teacher said we could have it 1 to 2 minutes…I can certainly cut this down and depending on the situation AND definitely make it more customized to the situation. The good thing is is that, I’ve done a lot of talking about myself, so I’m pretty good at ad-libbing and making good conversation with people, lol!

Mondaying for a Multipotentialite

I am going to try to get back into blogging, I had some website issues last month that prevented me from writing much.  I have been busy taking classes. This week, I have my first big project due for English and my first test in Genetics.  Plus, other homework in my other 3 classes….it’s my 5th week of classes and thankfully it’s going by fast!

This week I am determined to make myself get on the bike while doing basic reading and video watching for classes.  So….

Bike 25+ mins while watching videos for school.

Emilie Wapnick of

Ted Talk about Multipotentialites- which is me 100%

Daniel Pink Author of “Drive”

Lifted Chest, ABS,

115×5 captain chair knee ups 15, 10 straigt leg raises each side
125x5x2 ab wheel 15, wipers knees bent 15

Incline fly
35’sx8 hyperextensions for abs 15 full

Too hungry to lift anymore, so I went and ate 🙂

NDSU and weights

This week I have had success with starting back at school and also at getting in my weight workouts.

M-First day of Classes and Legs
T-Back, shoulders, butt and chiro appt
W- Bench (top set 135x8reps, recent PR!) and standing overhead press

Today- Some easy bike while reading, Squats and Biceps
Warm up light squats and good mornings
135x 10, 155×10,155×5, 175x5x2sets

Bicep curls- precher curl machine- had to shorten the ROM due to wrist pain
75×10+ 10 tiny

Bicep curls 55x10x3sets paired with reverse hypers, hip thrusts and hip ups

Booty was burning, plan for tomorrow is to get in some more upper body/booty work at the gym. Next week I need to add in running again 🙂

Star Wars

Today I took a day off of training and went to Star Wars with my girls it was our second choice of movies we were going to go to Jumanji but then that was sold out, BUT it worked out good! Unfortunately I had no clue what was going on with the series because I haven’t seen any of the newer movies I’ve only seen the old original Three but I was able to figure it out and it was a decent movie probably the best choice to watch at the theater We had a good time and I really appreciate my sweet and beautiful my daughters. I’m using talk to text for this post sulfur giving you the errors you’re so couple pictures from us today.

Christmas tree is finally decorated, NOW I can run!

Finally got the tree trimming finished (been working on that since Dec 1)…so I hit treadmill! Ran a 5k on treadmill of 2 min intervals 2x8mph, 2×8.2mph, 2×8.2mph then did the #5 day 2 #booty workout and stretching for my #yearendrearend  challenge!  SEE Below for VIDEO!

Yesterday I got in a good booty and back workout at the gym- plus some bonus work on it with clients– WORKING that booty hard this month and I can see changes in the mirror!  I’ll plan to take some Jan 1 pics and compare to my last set to see if there is enough change to notice it in pics.

Leg Press- 3 sets increased to 2 plates each side– lots of reps and calves too
Pull ups (assisted) 3×10 various hand positions #25

Lat Pulls- 3×10 reps @90
Leg Extensions- various foot positons, 10 reps +5 toes out mostly 4 sets of 110, 110, 130, 130

Rows 105×10, 120×10, 110×10
Adductions- 50x 60x 80# I do these pretty much to failure- sets of 20-30 reps

Leg Curls- 110×10, 2 sets, 130×4 reps+110×7
Leg Abductions- 60-80# I do these pretty much to failure- sets of 20-30 reps

In other news, I need to probably go shopping a bit more tomorrow.  AND tonight we have a big fun VIKINGS game going on!! Vikes vs. Green Bay if we win, we get home field advantage through the playoffs.

Gunner is at work until 6, Gracie ran today too, Tia built a baby snowman, Layla has been chilling as has Travis. I am off now to eat some of the pot roast I cooked earlier and hit the grocery store 🙂

Have a wonderful super amazing Christmas!

Love, Michelle


Vacation starts!!

Hey all!! Merry Christmas!

Today marked the beginning of Christmas vacation for my kids. No more school this year!! As for me, I still have some work to accomplish on Friday, but other than that I am all about THE FAMILY this week.  We plan to make some cut out cookies here soon and then tomorrow go shopping, out to eat and bowling!

My workout yesterday almost killed me!

Heavy squats, deads and some other leg stuff, I am sore. Today was a short upper body lift- some pull ups, push ups, rows, shoulder presses and a few abs, then a 1 mile run on the treadmill and STRETCHING session.


Back to it after 3 days!

So today I am finally back to working out I had 3 days off in a row…

Wednesday somehow I didn’t get it done I don’t know why exactly I just didn’t

Thursday it was my daughter’s birthday so I took her out shopping all day long and that was exhausting enough

Friday I meant to workout but I went to the chiropractor and got adjusted quite a bit after that I felt like I had had to work out already and then ended up with a flat tire. Actually, had a big chunk of tread was missing on my tire so I had to go to the tire shop after I was done training my clients.

BUT, today I went running outside in the 60 degree weather it was gorgeous!! I ran for about 19 minutes four laps around each way and then back up the hill. In total, I did 6 hard minutes total and then after that I did 100 walking lunges sets of 30, 40 and 30. I went in the house and did some abs and booty stuff including the SUB butt workout plus:

  • hyperextensions for abs and booty
  • stretching for my hip flexors
  • reverse hyperextensions froggy style reverse hyperextension on flat bench and then on the incline
  • Pump up abs
  • Laying quad, glute and hip flexor stretching

Other things on my “tada list”:

  • paperwork items
  • organizing my mail
  • organizing some Christmas stuff
  • checking on my school emails
  • laundry-Cuji you got sick last night
  • did some research on the occipital bone in your skull I had that adjusted yesterday my chiropractor said that my psoas muscles were turned off because of my occipital bone was out of place
  • Cooked a pot roast
  • Cleaned my bathtub, so i could shave

Excited for Vikings game tomorrow.

Have a great weekend, Michelle