28 days of Christmas: Day 23

XMAS Day 23: Well HELLO!! This morning I went on a fasted run~I planned on doing a basic out an back of 3 miles total…well not even half way through I felt like cutting it short. Over and over again I had to talk myself into going the entire way…my thoughts of YOU kept me going!! THANK YOU!

Hope that thinking of me can help you get through your workout as much as thinking of you helped me! Thanks again!!

p.s. Today’s workout is UPPER BODY and intervals (my run was my interval workout)
Upper body Day
10 min Warm up
Pre-exhaust exercise=
Push ups
2x15reps or failure
abs between sets of Push ups
3×10(buffing); 3×6 (boosting)
abs between sets of Rows
#2~Flys on ball
3×10(buffing); 3×6 (boosting)
abs between sets of Flys
#3~Pull ups- inverted
3×10(buffing); 3×6 (boosting)
abs between sets of Pull ups
#4~Bench/Chest Press
3×10(buffing); 3×6 (boosting)
 **extra abs- leg raises**

28 days of Christmas: Day 22

XMAS Day 22:  SMILE!! it’s almost time for your final photos!!
Here’s the photo shoot prep that you can opt to do for the last 4 days of the contest!!!  It seriously works!!

Photoshoot – 4 day prep
4 days out-
Eat Protien and Greens +Fats    
-Cut your carbs to only 2.
-Eat very salty foods. And if you find this to be a problem, drink a couple of cups of chicken bouillon. It is very important that you have a salt overload on this day
3 days out
Eat Protien and Greens +Fats
-No Carbs
Put a coat of tanner on b4 bed- Banana Boat tanner with bronzer in it is the best!
1 day out
Eat Protien and Greens +Fats
-NO Salt
-No gas causing foods
-Take a water pill(diruex-non caffeinated kind) B4 bed and -no water after 8pm(time so you have 12-16 hours without water b4 shoot)
-Put another coat of Tanner on
Photoshoot day
-NO Workout
-Do your measurements and stats in the am
-you can have a cup of coffee
-No water or carbs until after the shoot
-Put another coat of tanner on
-Do your hair
-“Over do” your make up make sure you have some that will make your face a little tanner looking. What I use is a face bronzer, and 1 shade darker makeup for photoshoots. You may want to practice with this before hand.
-Have fun!!
-Play music
-(have a glass of wine)
Eat and drink a lot!!! You need to rehydrate

Today’s workout is LEGS!! The same one from last Monday~ Give it a super effort and try to lift heavier than last week!! WO details here:

Like · · Share

28 days of Christmas: Day 20

XMAS Day 20!! The workout on tap is Upper body/ABS/Intervals/extra cardio

Upper body Day
10 min
Warm up
Push ups
2x15reps or failure
between sets of Push ups
3×10(buffing); 3×6 (boosting)
between sets of Rows
 Flys on ball
3×10(buffing); 3×6 (boosting)
between sets of Flys
Pull ups- inverted
3×10(buffing); 3×6 (boosting)
between sets of Pull ups
Bench/Chest Press
3×10(buffing); 3×6 (boosting)
 **extra abs- leg raises**

Here’s a detailed example of how I attacked this same workout in the past:
Warm up- raced on the bike for 5:30 mins

~Push ups 15x2sets

~Seated rows
knee ups between sets- 2 sets of 20 (10 front; 5 ea side)

~Assisted pull ups
roman chair knee ups- 20repsx2sets

~Incline flys
ab machine between 2 sets until boredom

~Bench Press
45×15 warm uo

Crunches and leg raises between sets

~Intervals on the treadmill- 8 hard mins total

~18 extra mins on the r-bike at the end I was good and sweaty!…I should sleep good tonight!!

Hope you have a Super DAY 20!!


28 days of Christmas: Day 19

XMAS Day 19: LEG DAY again~ follow the workout detailed on Day 15 (

Be Persistent to attain your goals- Never give up!  You will never fail, as long as you never give up. Focus on what you want, learn the required skills, make a plan to succeed and take action.

Your task today is to write down what you WANT!

  • What do you want your life to be like 1month, 1year, 5 years from now?
  • What changes do you have to make to attain those desires?

Be honest with yourself and you’ll find a deeper focus that will keep you persistent toward your goals!


28 days of Christmas: Day 18

It’s the 18th day into our 28 day contest, Congrats for STAYING with us!!! It’s an “ACTIVE” rest day today~ so be sure to do something active (Like shopping, a cardio workout or some yardwork)

Today’s task is to LEARN about YOUR HABITS!

#1-Learn about yourself and why you want to  break the your bad Habits- ask yourself questions like when did this become a problem? when did I have this habit in the past? what is the root of the habit?  why do I do what I do?

#2- Learn about ways other have broken the same habit– Google is amazing! Or, heck, go old-school and hit the library or book store for some resources! Take action NOW to learn about your how to BREAK your bad HABITS!

Please Share what you learn with us in a comment here!!

28 days of Christmas: Day 17

XMAS Day 17~ today is an official DAY off~ so enjoy it!!  I am planning to get all sorts of stuff accomplished on my To Do list!! If you’ve missed any workouts, be sure  to do them TODAY!!

Also, on days you don’t workout your entire focus needs to be on DIET~

Here’s the diet I’m trying to follow for contest:

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
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!!!”



28 days of Christmas: Day 16

XMAS: Day 16~ Abs/Core

EVERYDAY our focus is on ABS and core…be sure to work your abs often and consistently!!

Abs, Core, Obliques, 6 pack!! Focus hard ~ it rocks to be SHREDDED!! Here’s some video links of some FAVORITES of mine.  What are your favorite AB Exercises??

knee ups on ottoman
decline sit ups
Roman chair knee ups
Ab Crunch- Isolation
Dancing- ab twist


Knee ups on ottoman

Decline sit ups

Roman chair knee ups

Ab Crunch- Isolation


Dancing- ab twist

Please share or comment on the videos~



28 days of Christmas: Day 15

XMAS Day 15- PHASE 2 begins with “LEGS”!!!  challenge=change~!

Well today is our first day of phase 2 for our “28Days” of Christmas Challenge~ and if you look at the workout, the exercises are basically the same just in BACKWARDS order!!  It’s amazing how doing a workout backward from time to time really creates some nice results.  Typically though it’s best to do the BIGGEST exercises first, but for these 2 weeks we’ll switch it up!  I call it “PRE-exhausting” your muscles 🙂


Here are the details~ and as always you can find all of this info in the download you were sent when you entered the contest.


“FCH” Workout Log~Phase 2 ( the second 2 weeks)
FCH Ph 2
Week 3
Lift Lower Body
Lift Upper
Active rest- Walk?
Lift Lower Body
Lift Upper
Off or extra cardio
Week 4
Lift Lower Body
Active rest- Walk?
Lift Lower Body
Lift Upper
Off or extra cardio
Leg Day
set 1
set 3
10 min
Warm up
Walking Lunges
between sets of lunges
Leg Curls
3×10(buffing); 3×6 (boosting)
between sets of leg curls
Leg Extensions
3×10(buffing); 3×6 (boosting)
between sets of leg extension
Dead Lifts
3×10(buffing); 3×6 (boosting)
between sets of dead lifts
3×10(buffing); 3×6 (boosting)


XMAS Day 15!!! ~ As we head into the final 2 weeks prior to the Christmas~ REMEMBER:

Our bodies are master adapters. The more we challenge them the more they change to accommodate those demands. The good news about this is that if
you continually challenge yourself, your body will change. The bad news is….that if you don’t continually challenge it, it will stop changing and may even

There are 5 main ways to change workouts to cause them to be more challenging:
*How hard are you pushing?
*Do you push yourself to the MAX each workout?
*Do you only ever “go through the motions”—social exerciser?
*Do you vary your intensity to get different results?
*Do you like to take your time?
*Do you like to “get it done”?

*How often do you work out?
*How often do you lift each body part?
*How often do you do intervals?
*How often do you do other fitness activities?

*How long do you workout at a time?
*How long are your lifting sessions?
*How long are your intervals?
*How much other time do you devote to fitness activities?

*What type of activities do you do? Do you cross train?
*Are you training for a certain sport?
*What lifts do you do for each body part?

Rest intervals
*How many “rest” days do you take?
*How much time between each lifting set/exercise do you do?
*How much time between hard intervals do you “rest”?
*How much time do you “rest” each day?
*Do you purposely take time to “de-stress”?

“The path of least resistance leads to a poor reflection in the mirror.”

28 days of Christmas: Day 14

XMAS Day 14:  “off day”–halfway point~ Congrats!! You made it to the halfway point!!! Now it’s time to refocus- dig deep and continue on towards the finish!!! BE RELENTLESS!!!

I’ve said it in the past and I’ll say it again~ I love the thoughts feelings and attitude that the word RELENTLESS brings to my soul!!!  It’s the halfway point of our 4 week contest~ time to get relentless!!!

Let’s all chant “relentless”, “Relentless”, “RELENTLESS!!!!!” to ourselves as we “kickit-in” towards our goals cheerleaders


How are you doing?

Do you feel any different?

Are you seeing results?
What obstacles are you facing? (what are the SOLUTIONS?)

Are you still on fire and focused?

2 weeks left, time to KICK IT IN!!!
Or you’ll “Eat My Dust” ,lol!!

Love ya,


28 days of Christmas: Day 13

XMAS Day 13-: “Upper Body/Interval day”–why intervals ROCK!!
Quality over Quantity
You DO NOT have to spend much time working out to get results. If you
work hard, even 11 minutes can make a big impact. HOURS of cardio are often
a waste of time. Choose the most effective exercises and PUSH your body.
Focus on your BIG MUSCLES (Legs, Back and Chest) and on using BIG MOVEMENTS.
If you focus on HIGH quality exercise and keep active in life, you
don’t need much quantity.
Quality over Quantity is why…
I recommend doing most cardio in the form of interval training. A simple 2O-minute interval workout will provide optimal results in minimal time. It’s perfect for those
of us who have no time or desire to spend hours doing cardio.
Science has proven that interval training gives the following results:
1. INCREASES FITNESS- Interval training increases overall fitness (both Aerobic
and Anaerobic capacity) and efficiency of cardiac and lung function.
2. BURNS CALORIES- Interval training increases energy production (increased
metabolic rate) for up to 72 hours after a single session.
3. BURNS FAT-Interval training increases your body’s efficiency of using fat
for fuel (you will burn the fat off your butt and gut!)
4. INCREASE CONTRACTION-Interval training increases ability of muscle contraction
(great news for being able to build a great metabolism and move with
controlled ease).
5. BOOSTS BRAIN FUNCTION- Interval training causes an increase in mental
sharpness and clarity.
Interval Training “BuffMotherobics!” VS. Cardio – low intensity steady aerobics
Stimulating and Quick (20 min.)
Boring and Lengthy (45-60 min.)
In the long term and short term increases your metabolism (Anabolic “Building up”)
In the long term decreases metabolism (Catabolic “Tearing down”)
Energizing- increases energy output for up to 48 hours
Energy Drain – uses up your extra
energy stores
Less wear and tear on joints and muscles due to shorter duration and less volume
Leads to wear and tear on joints and muscles resulting in injuries
Increases muscle building/sparing hormone levels following session
Does not raise muscle building hormone levels
The best method for lowering body fat
Not the best method of lowering your
body fat
I choose intense BuffMotherobics! over traditional cardio for the following
Time- I am busy and don’t feel I can commit more than 20 mins to my
Results- I get better and faster results from a focused, 20-min session of
BuffMotherobics! than traditional long duration steady cardio. It energizes
me versus draining me.
Fun factor- time goes by faster when I play “games” with myself during
my session. Moving from one speed to another often adds a dimension
that keeps me from being bored.
Injury Prevention-I have had “overuse” injuries and joint pain in the
past from running too far, too long and too often. POUNDING adds up
on joints. I like intervals because in 20 mins only so much pounding
can happen and I can get great results with as little as 3 sessions a week.
It is short and sweet, allowing my joints to rest the other 23 hours and
40 mins of the day.
Quality workouts baby!!