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Nostalgic November

the Rally Room theme for this month is…

Nostalgic November!

 

Post daily in a memory from your past…

Remember, be thankful for, acknowledge and appreciate your past. Join with me this month and celebrate the past success in your life, the fun times you’ve had with family and friends. Let’s get Nostalgic!

Plus, make this November count! I want to look back 10 years from now and have NOSTALGIA about this month of my life!

This picture is a sweet memory from our second Nebraska “Team BuffMother” gathering in 2008. Thanks to Lisa Yost Staudt we have a LARGE TEAM of women who are to this day impacting the lives of ladies in not only the Omaha area but the entire region surrounding Nebraska. Thanks Lisa and all my Nebraska friends for your love, kindness and support!! www.TeamBuffMother.com

 

 

My workout yesterday was to bike for 20 mins and 40 lunges in the morning, then I ran hills. I ran 3 loops each direction then 1 1min hill followed by 5 more 25 second less steep hills and finished with the remainder of my 60 lunges up the hill then cooled down with a jog home.

 

Today I lifted chest. I took my Gym Angel Energy pre-workout supplement about 30 mins before.  I started as the label suggested with 1/2 a scoop in about 4 oz. It’s pretty tasty: Pina Colada flavor.

Anyhow, I didn’t feel it much– no jitters or sickies.  I did have a good strong workout.

 

warm up Bike

Bench

45×20 warm up

95×10

115×8

115×7

95x10x2sets

 

Incline flies

30’sx10

35’sx10

35’sx8

 

Ab rolls with curl bar

2 sets of 12

 

Jumping lunges- 5 sets of 20

+ more abs: sit ups, hanging knee ups, side crunches

 

Then ran again…2 days in a row of running is very rare for me! I wanted to do it today though because legs is tomorrow and I don’t want to run on leg day. I did that on Wednesday and it’s exhausting!

 

Overall I ran intervals 2 mins @8mph with recovery at 6mph x2 then ran the next full mile at 8mph.  Completed 2 miles in 16:23 then jogged a cool down and stretched.  I really challenged myself with the mile at 8mph.  I kept telling myself it was the “money maker minutes”…the ones that really counted, the HARD ONES! Those are the ones that CHANGE YOU!

 

Time to roll, got a HOT DATE with the hubby!

Love,

Michelle

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Couple of Videos

Just uploaded this video yesterday about “Causes and Cures for Belly Fat” #bellyfat #insulin #cortisol http://youtu.be/95dWZe9KwR4

Here’s a video of me squatting from yesterday

I had a really good workout day: 25 mins on the bike in the morning and then a leg workout at about 4pm
Warm up body-weight stuff
Dead lifts
95x10x2sets
Paired with laying side leg raises
20 reps each leg 2sets
Squats
My sets were 45×20 warm up, 135×10, 155×10 (seen here), 175×6, 155×10, 135×10
paired with weighted crunches on ball (15#DB)2sets
and some knee ups
then I did Bulgarians
holding 10# platesx10 reps; Holding 15#DB’s x10 reps
Plus did hip ups, knee extensions, around the wolds
More Dead LIfts
135x10x2 sets
1 more set laying side leg raises
Today is day 30 of our contest! amazing, just a dozen days to go…

So the “Date” with my son was a success! We went shopping and he got several shirts and 3 pairs of pants– unreal that he’s a size 32×34! Big little man!

We also went out to eat at TLC for our favorites Spicy Cesar salad and MR Smoked Sirloin- YUMMY! And his hair cut turned out really nice too!

AND I even got in a stellar workout after it. Ran hills, my best run of the month for sure and then lifted chest.

Bench

Tricep bench dips

lateral raises

knee ups

Some push ups

Saturday’s workout was 20 mins of bike this morning and a leg workout Sunday.

6 Daily Goals– that will be topics in my daily journal

  1. Cycle day- 3 feeling much better today!
  2. Weight- 132.0 today.  Nice to see it going back down…expecting an under 130 weigh in any day now!  I feel so much leaner, I’m getting excited to take measurements and my AFTER pics for the contest. 2 more weeks!!
  3. Sexy To do’s-  SEXY Saturday, so spending some extra time with DH is a must.  Also, I will get some more time OUTSIDE in today. That always makes me feel more sexy.
  4. Workout- bike and legs
  5. Meal POA- Salad for lunch; Chicken with sweet tater salad for Lupper; Pot roast for Supper
  6. Sexy Actions- I think I’ll paint my nails today! plus adding in make up will be a must. Extra HUGS and Kisses and kind words to HUBBY!

The topic of proper training and injury prevention is totally on my mind and our contest topic feature today:

6 to Sexy~ day 27: Fitness level, weight training and Injuries

I love weights!

Today was a TIME WARP day, lol! I slept in this morning and ever since have been on the GO! GO! GO!! Still feeling pretty good for cycle day 23…still holding steady during my boosting at 132.2 even after a “FAILED” day of eating yesterday. Went out for lunch with hubby, had nachos at the game and then an ice cream cone afterwards?? WHAT was that about?? Anyhow today was a new day and I’ve done better!

 

Today’s SEXY POST….

I’m going to push into some ENERGIZERS this weekend. Maybe even get DH to go on a DATE with me?  He’s all about being on the farm now that hunting season is on so that may be harder than you’d think, lol!
I just completed my run of intervals that I did AFTER my chest/tricep lifting workout.  I didn’t get in my fasted bike this am, due to sleeping in, but I will tomorrow. Every day I don’t do it, I now regret it.  Maybe it’s becoming a habit?
Have I ever told you that I love weights? LOL!
So yesterday I used my new FitMark the Shield lunchbox www.fitmark.com– here’s a video about it and a pic of me after packing a lunch for my son.

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Quickie

Today’s been a great day. Perfect for this time of the month. Kinda laid back, low stress, lunch with the hubby and now off to a football game!

I’ve even  got a lot of work accomplished today!

Be sure to read today’s contest post and CRYTAL’s AWESOME ARTICLE!!

6 to Sexy~ day 18: Branded your SEXY?

 

Crytal’s Sexy Article:

Sexy Body Secrets

 

For workouts I got in my morning bike and just finished a super quick back/shoulder/biceps circuit of about 20 mins worth of lifting.  Not what I had planned, but in a time crunch!  At least I did something!!

 

I’ll catch up more tomorrow!

Toodles,

Michelle

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

True Insights

Finally!!! I have time to sit and truly blog!  I’ve been so busy keeping up with all the new member registrations, questions, contest info and questions that I’ve not taken the time to truly “REFLECT” on my own goals for the 6 to Sexy contest.

It’s already Day 3 of SEXY!!

If you haven’t already please visit today’s Contest POST:

http://www.teambuffmother.com/…-day-3-4-daily-tasks

And do your Week 1 Challenge (my big GOAL for TODAY)!!

Week #1~ 6 Weeks to SEXY! (6toSexy) Stats, pics and WHY?

Today’s workout will be~
Fasted bike (just finished 28mins) and this afternoon Lift Lower Body and ABS…I had to skip the LIFTING yesterday due to cracking bruising and cutting the back of my heel with a chair, hubby having a flat tire and simply running out of TIME/Energy.  I did however get in 20 mins fasted biking…so that’s better than NOTHING!

Now to reflect on yesterday’s “It takes Brains to be SEXY” assignment:

3 Simple steps  to help your mindset be prepared for success in this contest.

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.

~Start by taking your pictures and stats (I will do this today!!).
Even though I don’t have the pics or stats fully taken, I KNOW where I am at. I am weighing in daily 131 to 133 pounds which means I am holding FAT in my tummy and upper body mostly. My fall clothes are all tight and trust me the weight gain is NOT MUSCLE   The cold hard truth is that I’ve been slacking on my diet and I’ve also been “skipping” some of my workouts.  Time to buckle down!

~Set an “EVENT”

The movie I am www.thephoneintheattic.com in was just selected to be featured in the HOT SPRINGS HORROR FILM FESTIVAL on October 23-26th. That’s a goal date for me to look better, then keep pressing in to have even better results come the final day of our contest on Nov. 2nd!

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

  • Where am I at in taking care of my health?

I am in a good place. Recently I’ve been TRYING several things, all to find that they’ve been no help. So I’m taking “time off”those items and pressing into taking my blood glucose levels throughout the day to try and figure some things out with it.  For those of you that don’t know, about 2 years ago, I found out I have rather bad insulin resistance and have been eating very low carb since then. Recently I’ve not found the success with it that I first did.  I’m exploring adding in a few more carbs but need to watch my blood glucose levels and symptoms as I do so.

  • Do I need to visit the Dr.? or enlist professional help?

I have, and will if I feel I need assistance with my insulin issues.  Fall is coming and I’m scared of how the lack of Vit D. affects me.  May need to go tanning, lol!

  • What have I been doing with my time the past few months?

I’ve been keeping busy that’s for sure, but not very productive.  I feel like I’m just hitting my stride again the past couple weeks. Thank God for the kids being back in school!

  • I’m I “over-booked” OR “under-booked”

I’m perfectly booked at the moment, which for me is slightly overbooked.  I work best when I have a extra stuff going on. Just have to keep it from becoming WAY TOO MUCH!

  • Am I happy? What will make me truly happy?

I have to be honest, I should be happy, but I am not really at the moment. I’d describe myself at PEACE, but needing to find my JOY/Happiness.  I feel that I’m at a crossroads in life/business, but am confident that after a few changes are implemented I’ll be at a HAPPIER place.

What makes me truly happy is knowing I am making an impact on others for good.  And Knowing that I am truly being a “light in the darkness” for God.

 

  • Have I  been focusing on fueling your body with the NUTRIENTS it needs?

Not exactly! I’ve got to get more focused on this. A big stumbling block for me recently is that I’ve been slowly gaining weight without really eating as much as I know I “should” be eating. I’m scared to eat all that I know I should because I feel that would lead to more weight gain.  It’s a vicious cycle because then my workouts suffer, my recovery suffers and I remain stagnant in my progress.  IT’s a mental battle and a battle of insulin/blood sugar ~ PLUS some thyroid issues added in.  As I mentioned above…I do plan to strategically add in a few more carbs- specifically during my next boosting phase (in 10 days) for now I’m keeping it low carb/lower cals to press into my buffing.

 

#3 Commitment to your goals~ Quitting is not an option..
Are you committed to follow through?

Yes, I’m very committed!  I will not quit even if I don’t exactly attain my goals.

I just finished praying this prayer over each of you who committed to be  in the contest individually:
“Dear Jesus,
I pray for __________  to feel the Spirit of God upon her as she embarks on the “6 to Sexy” journey.  Let your Holy Spirit guide her through every choice. Let her know the love You hold for her; let her receive confidence to press into the beauty within her. Thank you so much for being our King we love and adore you!! Amen”

I’m going to pray this same prayer over myself throughout the 6 weeks. I need God’s Help to be sexy!

I’m going to get my shower done NOW!! I am soaked from just completing my biking.

Love,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

It went well

Sorry to have not blogged yesterday, it was a busy one.  Had my “Insulin and Thyroid” class/seminar last night at 5:15 so it consumed my entire day!  I have not taught a class on the topic previously so there was a lot of unknowns going in and a lot of prep that I had to do to be ready.  Overall there were about 20 people in the class, the average age of the class was 60…amazing how different the clientele is at a Dr’s office than in a gym, lol!

The speech went smoothly, next time I’ll be sure to integrate a bit more interaction and change some of the emphasis of what we discussed.  I tried to leave the audience with the message “YOU NEED TO CONTROL Blood sugars and your insulin! and YOU NEED TO BE YOUR ADVOCATE FOR YOUR HEALTH!”

Thanks so much for all your support and well wishes for the event, it means the world to me that you cheer me on!!

 

Here’ is a PDF of the presentation- http://buffmother.com/wp-conte…9/InsulinThyroid.pdf

The more interesting part of last night was how awesome it was to see the growth of Dr. Tammy’s program “Project Wellness” and getting to meet some of the new people she’s brought on board to help with her business. It’s very inspiring to see all the people she’s helping.

Today’s SUPER MOM is Susan Soares….She’s overcome a ton in the past 7 years since I’ve known her. She is now a fiction writer, check out her books on Amazon or on her site  http://www.susansoares.com/

 

Thursday recap…Busy day/STRESSFUL DAY!

  • 20mins fasted bike
  • PREP for seminar
  • Do seminar
  • HOME- eat roast I had prepped and put in the crockpot, LOVED IT!
  • NO LIFTING, first day that I’ve not stuck to my POA this week

 

Friday

  • 20mins bike
  • Visit with Grandma, she leaves back to MN tomorrow morning
  • LUNCH with Gma and Hubby- subway salads, YUM!
  • Got my business assessed and got my new tabs
  • PLUS, got some other important paperwork ALMOST DONE!! such a load off!
  • Uploaded videos of Football Game and Seminar, working on getting those posted!
  • Up NEXT…Upper body workout and maybe some running?? Not sure how much energy I have.

 

TGIF !!

Love,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

POA

We are already on DAY 6!!

 

Today Diet challenge is eat olives or avocado PLUS Drink water!!  Good healthy fats and FIBER are in these fun garnishing fruits.  Be brave and try some fun new ways to enjoy olives and avocado!

 

Today’s Personal Challenge- Text a lot Tuesday…why you ask. It’s a fun way to stay connected, encourage others and to quickly let someone know you are thinking about them. STRIVE to text a lot today.  My goal is to scroll down through my text list and say HI! to some of those LOWER ON THE LIST, lol!

 

Today’s workout focus is ENDURANCE!! and Lower Body- Slim Chick Purple Boosting 11 minute workout!

 

 

My POA~for my next 10 days:

 

(DONE) May 5 Day 1 FASTED BIKE 20min; Back Interval Treadmill Run

May 6 Day 2 FASTED BIKE 20min; Chest Lower Body- Slim Chick Purple Boosting

May 7 Day 3 FASTED BIKE 20min; RUN Abs/Booty- Slim Chick Purple Boosting

May 8 Day 4 Legs 6-pack of PEPSI ab routine

May 9 Day 5 FASTED BIKE 20min; Back Run the “HAM” Butt workout

May 10 Day 6 FASTED BIKE 20min;Chest 6-pack of LaCroix ab routine

May 11 Day 7 Legs the “BLT” Butt workout

May 12 Day 8 FASTED BIKE 20min;Back Run Upper Body- Slim Chick Pink Buffing

May 13 Day 9 FASTED BIKE 20min;Legs Lower Body- Slim Chick Pink Buffing

May 14 Day 10 FASTED BIKE 20min;Chest Run Abs/Booty- Slim Chick Pink Buffing

 

I ended up having a very fun day yesterday…got to talk with SUZI!!  She’s such a firecracker.  I cleaned up my office a bit more to make room for a new work station my husband is building me.  Got in a solid workout and then  Went out on a little date with the hubby.

 

Now today I’ve been working, cleaning, working and soon to be getting in my workout then run some errands.

 

I’ll check in later with ya’ll!!

have a super day 6!

-M

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Time for some NEW

Hey Ladies!! hope you had a relaxing, rejuvenating weekend!!

It’s so exciting to see all the amazing fun Hot Hiney contest entries~

Enter to WIN!! ~Day #21 HH~

they are due on the 31st (Friday).

It’s time for some new focus and new goals in my life…I’m not “quitting” on my goal to have a smokin’ body for my 38th birthday in a couple weeks, nor am I quitting on my goal to run an 800m race. BUT I am eliminating some “work” and “life” habits while asserting actions towards new goals in my work and family life! I’m excited for the NEW approaches I’ll be taking in both areas~ It’ll be a good break from the “same”.  I’ll share more about the “NEW” stuff soon!!

My weekend wrapped up with lots of work accomplished outside and family adventures.  I love where I live and my family~ God has surly blessed us!

During my “adventure” yesterday I tried to JUMP across the river but missed my mark and smashed the side of my foot in to a rock– it’s bruised badly.  I’ll have to be nice to it for a couple days at least   The good news is that it’s much better today than last night so I highly doubt it’s anything more than a bruise!

 

Here’s a pic of a couple brush piles we set ablaze.

 

And here’s video of a huge tree Travis cut down~

My week is a crazy one- I have 2days of a peaceful house until the kids get out of school.  Then it’s going to be a week or so of “adjustment” on everyone’s part. I do have a good “plan” in place for daily chores– hopefully it’ll work like a charm!

 

Today’s to do’s:

  • video my 3 remaining butt sandwich videos prep shipments and go to Post office
  • Bills and paperwork
  • LEG workout
  • Get hubby to take my “ending” HH pics

 

Off to tape my booty!

Have a stellar week!

-Michelle

The Key to your Motivation is to Encourage others!

Recovered?

Holy cow! I am not quite sure i am recovered from Vegas yet???  I apparently was expending a lot of energy over the weekend, lol! Which by the way I’ve been putting together a “vegas recap” blog and should have it complete today!

 

I spent yesterday catching up on work, cleaning, laundry and took in a bit of sun, since it was the last day of it for the week.  My workout yesterday was Legs: Squats- high set was 155 x10 hip twists Bulgarians- high set was 30# db’s–holy cow that was hard! Knee Extensions Hip lifts Standing hip ups Hip circles Butt Pops

Knee ups on roman chair

I had our booty contest on my mind during the workout– I’ll demo some of the moves during the contest for you~ The song “Sexy Bit$#” was playing on my Ipod when I too my #workoutproof pic, can you tell?

I ended up having to cut the workout short- I had to get to the post office before it closed. BY THE WAY! if you won a shirt in the S2S contest, please message me your address and what shirt you want.

 

Then it was off to the races– guitar lessons, wal-mart, more cooking and cleaning in time for Hubby to get home from a work trip (he was in MN yesterday)…Once he was home, I cuddled up with him to CELEBRATE his successful trip — my hubby is such a great provider for us!

 

 

Today I slept in until 9am~ crazy! I am still beat!  Anyhow, my little TIA was home sick on a day she was suppose to celebrate her benchmark success with a “walk to sonic”…since she missed I picked her up and we “drove to sonic”

 

After I got her back to the school I hit the gym

My workout today was Back (and shoulders and biceps and as always ABS!):

 

Lat pulls

75×10 90x10x3 Rows 75×10 90x10x3 Calf Raises

70x15x4 (various foot positions) Knee ups on bench

25 reps x2 sets– + finished with single leg on second set T-bar row machine (never done this one b4) 45x10x3sets One arm lat rows 40’sx10x3sets Bent over lateral raises– super focused on rear delts 10’sx10x2 12’sx10 Hammer Curls 20’sx15 25’sx10 Shoulder press machine 60×10 frontward + 60x 10 backwards 75x10x2 90×10

Lower back extensions with booty focus- 2 sets

 

Then cardio– working on my VO2max– Recumbent bike 23mins with about 4 more intense intervals of 1 min; 30 seconds; 1:20 and 1min

Then elliptical- forward and backward intervals for 20 mins- first half at level 5; second half at level 6

 

I plan to run on the treadmill after my food digests @ about 4pm-

I got some new shoes!! Actually 2 pair~ wore the white and hot pink ones today:

 

What is your goal for May? workout daily? quit the dessert habit? build shapely muscle? lose weight? …My goal for may is to fuel my body for my running/track workouts and forget about the SCALE– this month is all about PERFORMANCE!  Diet is always a hard item for me– partly because I can’t eat many carbs and I’m always trying to “walk the line” of getting enough, but not too many.  Anyhow it’s my focus for May
Today I’ve had 4 eggs over easy cooked in butter 1 cutie
2cups coffee with half and half
1 tater tot and 1 mozzarella stick– took Tia to lunch
3 large straw berries large chicken salad: Romain, spinach, pea pods, carrot, cashews, shredded sharp cheddar and ranch dressing
Gotta go get a bit more work caught up on and finish my Vegas recap post–
Keep up the great focus!!
Love,
Michelle

Go Time!

Okay ladies, it’s GO TIME for me…, prep for VEGAS PLUS, lots to do in LIFE!

We (my kids and I) plan to hit the track this afternoon for a good workout

 

Today’s Journal items:

6 Daily Goals– My sexy mindset

  1. cycle day- 7, I feel good~  I have good energy, a decent mood, I feel happy and healthy overall.  I feel like taking a day off workouts yesterday was a smart move
  2. weight- 127.0… great considering I ate salty chili last night prior to bed and that I had a day off workouts yesterday. I can tell I’ll need to start eating a bit more to sustain my track workouts.  I’ll start that AFTER VEGAS, lol!!
  3. To do’s- finish workout program for a client, get bunny food and clean cage, get in some good OUTSIDE time, Do a track workout with the kids!
  4. Workout- Track workout– some long some short– I’ll do a couple 400’s then I’ll focus on running 4-5x 100’s with the kids.  Believe it or not I’m still a bit sore in my feet from Monday– crazy!
  5. Meal POA- M1 done- protein powder+spinach in pineapple coconut water M2: tuna salad with tuna, 1 hb egg, salad dressing, sweet pickle relish and 1/4 c. cooked quona mixed M3: ?  M4: cooking a roast in oven with sweet taters, onions and carrots
  6. Sexy Actions-  get dolled up for the FIGHTS tonight~ They are free on FOX if you are interested!  I’ll wear a bit of extra make up, put on perfume and earrings.  Smile at, touch and flirt with the hubby