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Butt Circuit of Lunges, Hip Thrust, Bulgarians and Reverse Hyperextensions

I just did this workout now….If you have 20 mins this is a great BOOTY Workout. This video contains the full 2nd Day 1 workout of our MY BOOTY series (day 1 workouts in this series are the major muscle ones)

After a no weight warm up follow along for

3 rounds of the following butt Circuit

1- forward lunges 10 on each leg alternating
2- 10 hip thrusts
3- 10 Bulgarians
4- 10 reverse hypertension with bent knees on bench

Superset workout for shoulders and arms

My workout today…upper body, mostly shoulders and biceps #buffmother#guns #biceps
Bike 10 min warm up
Sh press 15’sx10
Deads to hop out bicep curls

Superset #1-

Arnolds 20×10 + 5 press
25’sx10 together
25×10 singles
Bicep Curl machine 55×10
65x10x3

Then Abs- 40knee ups (20 front, 10 each side)

Superset #2-
Lateral Raises – alternating 15’s x10
Upright rows 15’s x 10
3 sets of superset
Then abs- 50 ladders on ball
20 hip thrusts
15 side ball crunch
20 ball crunch

Superset #3-
Tricep kickbacks 15’s x10
Bench Dips 15
Hammer Curls 20’sx14
25’sx10
3 sets of superset
Then Abs- hanging st leg lifts 10

Superset #4-
Bent over Lateral Flys 15’sx10
Pull overs
20×10
25 x10 x2sets
3 sets of superset
Then Abs- Roman chair st leg lifts 10

Then finish with 20 mins intervals treadmill

Rootology cured my allergies

Hey!! Just wanted to post quickly about a new supplement I love.  Rootology Rocks!!
The last couple months I’ve been taking Rootology and it’s seriously cured my allergies!!

The great thing about this natural cure is there are no nasty side effects.  Traditional allergie meds left me tired or aggitated with little to no relief. Plus, often times I’d feel dehydrated and get an upset stomach from them.  Rootology has not given me any side effects and the great thing is you don’t have to take it daily. Just take it when you have symptoms and with in minutes, boom, allergies gone!

You seriously should try it! Purchase on their site or on amazon. http://www.rootologyhealth.com/
Here’s a short video~

 

WHAT IS ROOTOLOGY AND HOW DOES IT WORK?

Rootology is a blend of 13 concentrated herbal extracts that support against sneezing, congestion, sinus pressure, runny nose, itchy watery eyes, and headache. Visit here for more info http://www.rootologyhealth.com/

Rootology is BUFFMOTHER APPROVED!
It’s thrifty, good quality, easy to use, impressive and perfect for a healthy family lifestyle.

Pro’s-
natural relief of allergies
quick working
affordable
backed by great science and a great company

Con’s-
In one case, a friend of mine said it made him feel a bit jittery when he took it without food.  I have not felt that at all. If you feel that be sure to take it with food and avoid taking it close to bed time.

The review criteria for Rootology:
Pricing- 5 stars (16.99 for 40)
Quality- 5 stars
Ease of Use- 5 stars
Impression-Practical Stylish- 5 stars
Healthy lifestyle/Family Friendly- 5 stars

BUFFMOTHER APPROVED!

Official Site: http://buffmother.com
Facebook BuffMother Page: https://www.facebook.com/BuffMotherPage
Instagram http://instagram.com/BuffMother
Twitter: https://twitter.com/BuffMother
Pinterst: http://pinterest.com/buffmother/
Private women’s only site:  http://teambuffmother.com
Facebook Profile: https://www.facebook.com/buffmother

 

It take’s BRAINS to be SEXY! (3 steps)

Our SEXY FOCUS is just barely underway and it’s time to set goals, to have purposeful thoughts and to commit!! 3 Simple steps will help your mindset be prepared for success in this 6 week journey to SEXY.

It takes BRAINS to be SEXY!

STEP #1 Goal Setting~ …what do I want to accomplish?
Take an honest look at where you are at and make goals that are attainable, yet challenging.

~A good place to start is by taking your pictures and stats (this week’s challenge).
Once you have that truthful baseline you can asses how you are going to get to your destination.

~Another key item to keep in mind with goal setting is to set an “EVENT”, a specific timeline,  to hit your goal. An event like a birthday party, a special reunion, a wedding, a photo-shoot, a trip…Build up your excitement for that EVENT!!  It will keep you accountable to take the daily steps needed in order to attain your goals.  It will get you through when things get “tough”.

#2 Control your Thoughts~ Have purposeful thoughts…
Be sure to journal or blog somewhere about what you are thinking.
Some questions to ask yourself:

  • Where am I at in taking care of my health?
  • Do I need to visit the Dr.? or enlist professional help?
  • What have I been doing with my time the past few months?
  • I’m I “over-booked” OR “under-booked”
  • Am I happy? What will make me truly happy?
  • Have I  been focusing on fueling your body with the NUTRIENTS it needs?

#3 Commitment to your goals~ Quitting is not an option..
Are you committed to follow through? It is important that you decide to stay committed…don’t allow yourself to QUIT.  Even if you miss an entire week of workouts due to a cold or a super busy time…. You MUST NOT quit! If you falter a bit, that’s normal! The real winners dust themselves off and start again without looking back! The only way anyone ever attains their goals in life is by NOT QUITTING! Decide here and now that you won’t quit! Let’s use keep our minds positive, strong and engaged!!

It takes brains to be Sexy!!
Your braininess,
Michelle

p.s. Today’s workout suggestion~
Lift Lower Body and ABS

Jenni Stueve is a BuffMother her interview

Jenni Stueve is a BuffMother her interview

I have had the please of getting to know this young positive BuffMother Jenni over the past several months. She is as beautiful inside as on the outside. I know you will enjoy this fun uplifting interview with her! By the way, she and I are from the same hometown, tiny Fergus Falls, MN!!

 

Hi, My name is Jenni Stueve!  I am 33 years old and together my husband and I have 5 children, 3 of which I gave birth to. We live in Fergus Falls MN where I am a stay at home mom, and have been for 5 years since our last son was born. I enjoy camping, traveling,and playing with my boys in the outdoors. For myself I enjoy reading and creating. Creating ANYTHING! From relationships, to decor, to food, to art. I enjoy working out and sharing fitness goals with my husband because we’ve been each others inspiration since we first met. I truly believe in living a life full of abundance…and I’m learning to embrace all the challenges to achieve it. I feel so grateful to be a part of all the other women’s journeys as they too…work hard for their dreams.

Please enjoy my interview with Jenni~

Q: In your bio, you mentioned you have 5 children, you must have a lot of laundry, lol! What is your advice to other mothers who struggle to find time to workout?

A: YES! We do! However, 2 of our 5 have moved out and on and have graduated college (Karissa 24, Daniel 22) so we only do their laundry when they come home to visit, haha.   Right now we have 3 boys at home:  Jaden 11, Gavin 10, and Chasen 5.  And after being a stay at home mom for all these years, I have learned a thing or two about sacrifice and communication.  And for some reason I always felt that as a mother, you should sacrifice for your children. Well, as they have grown up and we have grown together…I now realize that sacrifice has taken on a whole new meaning in our lives.

From being around other likeminded women, I have learned quite a lot from them about parenting.  And what I have found most valuable, is the health and happiness for myself. And to NOT feel guilty about “making the time” to invest in ME! Especially when it comes to fitness. My boys have now learned that mom likes to work out almost every day, and she will finish it fully. I let them know how important it is to wait patiently because in order to do anything let alone finish it – you have to make it a priority.  So learning to prepare ahead of time for the kids has been the best trick to getting my workouts in. They are always fed and have an activity set up before I start working out.  “Mom guilt” was very hard for me to get over but if I wanted to move forward with any kind of routine, I knew I had to communicate to them that my work out time is like their “game or play time”.  Once I could relate the value and importance to them to something that they love, we had understanding.  And now for the last 5 years they have seen me consistently put fitness as a priority in my life. And I am proud of the sacrifices I made, but even more proud of the ones my children have made with me.

PLEASE WATCH THIS SHORT VIDEO WITH TIPS FROM JENNI ON HOW TO WORKOUT WITH YOUNG KIDS!!

 

Q: What are a couple of favorite food creations?

A: Oh this is a REALY FUN question! I absolutely LOVE to create and try new recipes.  In fact….I don’t make a lot of things twice!!!  I’ve actually been known to turn most recipes into healthy ones by cutting out the sugars, carbs, and bad fats, and sneaking veggies and fruits into almost everything.  Especially when I have super picky eaters under the roof! There is a great book for moms out there who are big on nutrition, and it’s by Jessica Seinfeld (yep, Jerry’s wife) called “Deceptively Delicious”. My mother gave it to me when my boys were very young and wouldn’t eat a vegetable to save my soul.  Her methods were absolutely genius!! I now puree sweet potato and red peppers to add to my sloppy joes. I puree cauliflower and add to mashed potatoes and banana bread. I puree spinach and add it into my brownies or chocolate cake.  But my all-time personal favorite dish is a good salmon fillet sautéed in coconut oil with just some sea salt, fresh lemon, and pepper.  Simple to me is more when it comes to flavor. And give me any veggie that’s lurking around and I will steam it, bake it, or sauté it up and turn it into a side dish!!

Q: Until I started this interview with you, I never knew we were from the same home town.  I’m curious, how did you find Team BuffMother?

A: Well, that just proves again how small our world really can seem! It is rather interesting because I love social media and what it can connect you to…as in “like attracts like” (I’m a HUGE believer in the law of attraction.) And lately, I’ve been having that longing for something new and fitness oriented because I have to admit that when you are so consistent and persistent …. You can run into boring.
Well, one day I saw that I was added to the BuffMother group! Yep…I was seriously just added! And I of course was super curious and excited.  So I watched as these everyday mothers and women who had REAL struggles, REAL temptations, REAL obstacles, and REAL wins meet their goals for fitness and they were LOVING it!  I loved the encouragement and cheers from the other members, but mostly I loved the positivity. I witnessed team work without any physical contact. And I absolutely love that. Because we all know …. That Teamwork Makes the Dream Work.

 

Q: I know you are very active in your Nerium business, how long have you been with them and what is your favorite aspect of network marketing?

A: It has been almost 3 years now! I’ll never EVER forget the day a bottle of that night cream got into my hands and changed my life.  And at the time I was looking for a good all natural product for my sun damage and larger pores. This is going to sound so crazy, but again I was longing to have a vehicle to help me fulfill my purpose in life. I knew deep down that I was more than just a mom and wife. Don’t get me wrong, those are to this day my most favorite roles to fulfill. But I needed a culture, something bigger than myself, something that I could accomplish great things with! (I bet you can tell by now that I am a little bit of a dreamer, lol.)  And the PRODUCTS!! Oh my heavens!!! I’ve seriously never seen results like this…EVER! That was my biggest clue….all natural antiaging for the face, body, and now mind? All 4 products patented and exclusive global rights to market? Yep…could not pass it up!

And it’s such a toss-up on my favorite aspect of Network marketing… because I actually have two. Firstly – the Networking! I absolutely love the opportunity to connect with people, and how through one person you can build a relationship with so many others. And then that grows into team work. What a beautiful thing when a group of likeminded people all connect to the same rhythm and move in the same direction. But it’s the friendships and journeys that I will never forget…ever.

And secondly, is the personal development! Now THIS has been quite the eye opener for myself! I’m literally addicted to reading personal development books every day. There’s nothing better than to invest in your mind…because it’s the control center for everything else. “What consumes your mind, controls your life.” So I say pump it full of some good stuff!

Q: You mention your husband as your fitness inspiration. Do you two workout together? If so, how do you make that work and if not, why not?

A: Yes, Dan has been my ultimate fitness inspiration since the first day I saw him with his shirt off, hehe. When we started dating, I knew that working out was his main priority. He not only loves to lift weights, but he is a runner, and biker.  I am more into circuit training and am looking forward to getting into more running. I’ve always admired how no matter what, he would make time for his work out.  He was dedicated and it showed, and he still is today.  In fact, the gym is where we would meet for dates! Seriously! I even remember pushing my double jogging stroller across town and he would run and meet me halfway at a park so the little ones could play. And now we more so have to switch off here and there so that one can stay home with kids if need be, BUT…we go together whenever we can. We do workout at home together a lot, and we respect each other’s time and help make it possible for the other to enjoy a completed one. That is truly the secret sauce for us! It’s the respect. We have learned that our family has its own rhythm, so we will make the time for what makes us happy!

Q: Do you have any website or social media links you’d like to share?

A:
http://jennis.nerium.com

http://neriumeht.com

http://jennis.theneriumlook.com

Consistency!

The ONLY way you are going to see results in your diet and fitness efforts is through CONSISTENCY!  One of the main reasons Hormonal Timing and TEAM BuffMother work is because they help you stay more CONSISTENT!  Try using this “Weekly Consistency Report”– it’s easy to copy+paste into your blog posts every weekend to help you stay consistent! Be Accountable to yourself!

 

 

Weekly Consistency Report

How many weight workouts did I complete last week: How many intervals training sessions did I complete last week: How many days of the week did I workout:

What obstacle did I overcome in order to get it done? Who did I encourage this week?

 

 

MY POA (Plan Of Attack!!!!) for this week #___________- Date:___________
What is my main goal this week with my workouts? What is my main goal this week in my diet?

 

How do I see my workouts shaping up this week?

Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday:

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Accountability August

ACCOUNTABILITY August starts today– join in by posting proof of your actions towards your goals this month with workout pictures, healthy eating photos, status updates about activities accomplished, etc.!! Let’s be accountability partners!
Feel free to post here in the Rally Room, or Facebook, Instagram, Pinterest– feel free add the hashtag #buffmother or www.buffmother.com to your post, your support means the world to me.  THANKS!!
“Sow an action and you reap a habit; sow a habit and you reap a character; sow a character and you reap a destiny.” -William James (1842 – 1910 Pioneering American Philosopher)

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Summer Stuff & Diet Talk

Its almost 9:30 and all my kids are still asleep…crazy summer vacation!  Anyhow…We have lots of stuff on our TO DO list for the summer yet I think my kids may just sleep through the entire thing!

 

Anyway…I thought I’d share a short video about diet with you today:

 

 

Over the next couple months I’ll be striving to add some more content to our forums.  Please feel free to use the forums for TOPIC driven discussions.  Blogs are great for your general thoughts, journal and connection, but they get “Lost” and harder to find when you ask a topic driven question.

Here are some of the new posts I made just yesterday:

FYI- I’ve suspended the weekly Wednesday chats for the June/July…We’ll start them up again come August.  BUT you are always free to schedule any of your own that you’d like!
AND in other news, I will soon be starting a radio show.  I’m VERY excited about that venture!!
I’ve gotta get rollin’ to complete my ERRANDS for today.  I’ll be back soon!!
Love, Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Rays of LIGHT!

We’ve had very little sunshine here this month…the forcast keeps calling for sunshine, but then it’s overcast all day or decides to RAIN? BUT today, right now it’s sunny!! YAY!!

Today is Day #6 of our contest– “FEAR of Bulking”?? ~Day #6 HH~

My plan is to enjoy the outdoors for several hours today, then get in a good solid BACK workout + some intervals.  Not sure what the intervals will be except for that they will not be RUNNING.

Yesterday, I did fasted cardio on the upright bike for 25mins; then did some walking and jogging on the treadmill followed by some plyo work- lots of jumping!  Then, I ran hills– Did them a bit different.  I ran to the bottom of our hill, then up for 1 min/down for 1 min x5 times then upped my recovery time to 2 mins (1walking/1running) in between the final 3 hills.  It was a good fun different way to do it! After the run I did some HIGH KNEES, a few lunges and booty pops in the mirror.

Yesterday’s topic was below the butt!

I also tested my hip flexor a bit– I think it’s ready to try sprinting again!!

Thursday got crazy busy so somehow I ran out of time to do my full leg workout– the good news is that I did get in my HEAVY Squats.  My best set was 175×6 after which I thought- I’m gonna try 185#– only did it 1time…but IT COUNTS!! My knees and hips can tell I upped the weight.

Have a good one and be sure to share/promote the BuffMother’s Day Special!!

thanks!

Love, Michelle

Grand opening and CONTEST!!

It’s been and exciting past few weeks for TEAM BUFFMOTHER!! We have a NEW RALLY ROOM!! and New Contest!! Http://TeamBuffMother.com
7 years ago Tomorrow, March 1st, we launched our original Team BuffMother Rally room!!  It’s been an AMAZING 7 years! It was only natural that March 1st would be our official “GRAND OPENING” the new Rally Room please JOIN US!
Once you join the site, please visit this POST for a special GRAND OPINING Coupon code that will get you 50% any order on BuffMother.com! http://www.teambuffmother.com/…t/313871913813089021
IN addition to the GRAND OPENING Celebraion, we have he “Six to SEXY” contest starting Monday, March 4th. Participation is free and completely within the new rally room!!
Contest details: http://www.teambuffmother.com/…t/312464485498560678
Thanks so much for all your love, support and encouragement. You are the reason TEAM BuffMother is AMAZING!! Love, Michelle Berger

The Key to your Motivation is to Encourage others!

www.BuffMother.com