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


Chest, tris, abs, intervals

I am so loving the “Fish Lips” WAR that we’ve got going on for the year supplies of OMEGA ANGEL…if you haven’t submitted your fish lips pic, do! it’s too much fun!!


Warm up bike 19 min
Bicep curls 65×10

Pushups 10
Crunches 2 sets
Leg raises
Serve twists
Lateral raises 10# plates x10

Incline flys
35’s x 10 x2sets

Bicep curl machine
75×6 + 4 shortx2sets

Bowflex flys
Press style 60×10
Low fly 50x10x2set

Tri extensions

Then intervals on the treadmill
4 min warm up at 6
1min @8
1min @6
1min @8
1min @7
1min @9
1min @7
1min @9
1 min @6
2mins @8
1 min @6
4 mins @8
then cool down– 20 min total
In addition to my workout, I got my Christmas tree decorated today. What a blast, NOT…i am not into decorating much, but I’m glad it’s complete.
Have a great Sat night!

Nostalgic November- Catch Up

First off, I just uploaded a new video about “ENERGY ANGEL” To enter give away, comment on video and share video! I’m giving away 10 tubs of Energy Angel. It’s a killer supplement that will give you more power, focus, strength during your workouts and help you recover from them and accelerate your results!


It’s time for my Nostalgic November- catch up!



Travis with our tiny Cuji puppy about 4 years ago on Christmas Eve

My kids hanging with their cousins– we had a blast shopping COWBOY STYLE! in 2010

Just about 10 months ago when we awarded the winner of the 90 day Dr. Tammy transformation contest– Great job for all the “losers”


After a hard workout in VEGAS BABY!! with my BuffMother friends– it’s time for another BuffMother Gathering!!
— with Jen Bender Brummels and Suzi Velinsky.


2010 BuffMother California Gathereing, this was our group before we hit the club- DANCED the night away! AMAZING MEMORIES!!


The Key to your Motivation is to Encourage others!

Christmas is ON!

Can you believe Christmas is only a week away~ WOWSERS!! I am so fired up for the Holiday.

First off I’d like to ask for your continued prayers for my sister’s baby Eliana, She is in surgery now getting a shunt placed in her head.  The poor little thing is not even 2 weeks old and is having the 2nd major surgery of her life


I’ve been enjoying my kids big time this year during the festivities.  Last night my daughter Gracie had a choir concert last night~ it was fun to see her class sing!

Pretty much EVERY night until Christmas Eve is full with activities– Go, Go, Go!!


Yesterday, I took the day off of workouts– it was a total Boosting day! Today is Cycle day 24 and my plan is to workout for sure! Not sure doing what exactly?? I should do legs, but I also want to run or maybe do stair intervals??   I’ll figure it out.


I got a new pair of boots and a Christmas shirt that I wore yesterday:


I have a busy day of errands and such, but I’ll be back to report my workout and catch up with ya’ll!!


The Key to your Motivation is to Encourage others!

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 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 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,